Roasted Veggie Mac and Cheese

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Serves 4!

Ingredients

2 cups of elbow macaroni, cooked al dente

2 tbsp flour

2 tbsp butter

1 1/2c 2% milk

1c low fat shredded sharp cheddar cheese

garlic, cayenne, salt and pepper to taste

1 head of cauliflower, cut into tiny florets

2 large zucchini, cut into small pieces same size as florets

cooking spray

Directions:

Preheat oven to 425 degrees F

On a baking sheet lined with foil, add the vegetables and coat with cooking spray, salt and pepper. Bake for about 30 minutes or until and ONLY until the veggies have browned nicely 😉

Heat a medium saucepan on medium high heat. Add butter and flour and whisk well, add milk and continue to whisk until sauce thickens. This is where I added spices like garlic, pepper and salt. This process takes a few minutes.

Once thickened add the roasted vegetables and macaroni. Stir well and continue to add seasonings as desired.

Nutrition Facts:

Calories 263

Protein 15g

Carbs 29g

Fat 10g

Fiber 3g

Carbohydrate exchanges for diabetics: 2

Why this works: The total calories in a serving (1c) of macaroni and cheese is approximately 500-600 calories in just one cup!

This is 263 in two cups. Adding the roasted vegetables that have a crispy texture and bulk up the dish instead of adding more macaroni and breadcrumbs saves you 250-350 calories!

What does 300 calories look like? A good bootcamp workout, 1 very large slice of pizza, a WHOLE OTHER MEAL if you’re trying to lose weight!

Lose the calories…..not the food




Pasta and Chicken in White Wine Sauce

Pasta and Chicken in White Wine Sauce

A one pot complete meal!

Serves 4

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Ingredients:

1lb of chicken breast cut into 1 inch chunks

2 medium sweet white onions, sliced thin

salt and pepper

1/2lb box of pasta of choice (something similar to size of chicken)

2c broccoli florets

1 tbsp butter

2 cloves of garlic

1c white wine

1c vegetable broth

1/2c parmesan cheese

chopped fresh parsley or basil (optional)

Directions:

Heat a cast iron skillet on medium high heat. Once pan gets very hot (toss some water on it if it sizzles it’s ready) add butter, onions and garlic and cook for a minute or two stirring often. Add the chicken and season with salt and pepper. Let it sear and get crisp on one side before turning them over.

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Add wine to the pan on simmer, stir all the bits up well and cook for about 5 minutes until it reduces by half. Add the broth and simmer the whole sauce for 10 minutes.

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Meanwhile make the pasta according to package but make sure it has a bite to it and it’s overcooked. About 2 minutes before the pasta is done add the broccoli florets.

In one large bowl add the pasta, broccoli, chicken and then pour the sauce over. Mix in the parmesan cheese well. IMG_5986

Nutrition Facts:

Calories: 467

Protein 40g

Carbs 40g (about 3 exchanges for diabetics)

Fiber 3g

Fat 11g




Zoodles n Shrimp in a Coconut Cream Tomato Sauce

Zoodles n Shrimp in a Coconut Cream Tomato Sauce

Serves 2

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Ingredients:

3 zucchini (serialized in spiralizer or buy a package of about 5 cups of prepared zoodles)

8oz shrimp (peeled, deveined and cleaned)

Salt and pepper

Sauce:

1c marinara sauce (I like Raos if youre in a rush) otherwise try my recipe!

1c light coconut milk

½ tsp salt

½ tsp pepper

½ tsp garlic

1 tbsp butter

Directions:

Mix all sauce ingredients together in a medium pot and simmer for about 5 minutes until it gets thick.

Add the noodles and shrimp to the pot and cook for about 5 minutes (until shrimp are fully cooked and resemble a C)

Remove the noodles and place shrimp on top. Add 2 tbsp parmesan cheese and serve with a small piece of garlic bread for a LARGE complete satisfying meal!

Nutrition Facts:

(serves 2)

Calories: 330

Protein: 30g

Carbs: 15g

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Spicy Honey Chicken

Spicy Honey Chicken

Serves 3

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I’m a pescatarian….so when my husband had this and said “one of your best honey” I knew I had to blog it..and take a few pictures…and make it a few more times ….

 

Ingredients:

1lb of hormone and antibiotic free chicken breast, cut into 1 inch chunks

2 tbsp of cornstarch

1 ziplock bag (large)

http://www.sweetnutritionnyc.com/wp-admin/post.php?post=2824&action=edit#titledivFor the sauce

2 tbsp honey

2 tbsp ketchup

3 tbsp soy sauce

1 tbsp sriracha

1 tbsp rice wine vinegar

3/4c water

2 tbsp cornstarch mixed with 2 tbsp water (on the side)

Directions:

Heat a cast iron skillet to medium heat. Add about 1 tbsp oil

Shake the cut up chicken in a ziplock with the 2 tbsp of cornstarch

Add chicken and cook about 3 minutes or so on each side. Until seared and cooked.

Mix the sauce ingredients together but keep the corn starch and water mixed in together on the side

Add the sauce ingredients and reduce the pan to a medium low

Wait until it all combines and hardly any liquid left. Then add the cornstarch and water and mix until very thick.
Add sesame seeds at the end.

Nutrition Facts:

Calories:289

Protein: 34g

Fat: 6g

Carbs: 22g

What Makes this Healthy? Eliminating a lot of oil and sugar from a recipe like this will decrease the calories by over 200 per serving.

Pair this chicken with 1/2c steamed white rice or 1c of cauliflower fried rice and plenty of steamed vegetables if youre on a 1200kcal diet

For a 1500kcal or more limit per day pair 1 serving with 1c of steamed white rice or 1-2c of the cauliflower fried rice recipe

 




Eggplant Lasagna

For this recipe I still used noodles but less than a typical layer because I had the eggplant. I also reduced calories by using all of the mozzarella on the top instead of inside the layers

Eggplant Lasagna

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Serves 10

Ingredients:

2 eggplant peeled and sliced into 1/4″ thin long slices

kosher salt

9 cooked lasagna noodles

1 jar of Rao’s Marinara Sauce (I usually make my own marinara but it was a weeknight so it was quick!)

2 cups of very good ricotta

1 egg

2 pinches of dried oregano

1/4c parmesan cheese

2c 2% shredded mozzarella cheese

Directions
Preheat oven to 350 degrees F

Place eggplant on a towel and dust with salt. Throw a towel on top

Spread out the ricotta on a plate and keep a towel over it

Leave both for 30 minutes while you boil water and cook your lasagna noodles

Next take off the paper towel of eggplant and pat it dry. Place on a baking sheet lined with foil and cooking spray. Spray cooking spray on top and bake for about 30 minutes. Set aside

Mix dried out ricotta with 1 egg, 1/4c parmesan and oregano

Spread a few tbsp of the sauce onto the bottom of a lasagna deep dish pan or pyrex

First add 3 noodles

Add eggplant

Add ricotta mixture (1/2 of the mixture)

Add sauce

Add 3 more noodles

Add eggplant

Add ricotta mixture (the last of it)

Add sauce

Add 3 more noodles

Add eggplant

no ricotta left, add sauce 

Bake in the oven for 30 minutes uncovered.

Add the package of part skim mozzarella cheese

Bake again for another 20 minutes and then broil for 3 minutes until top is golden brown

Let it sit for 10 minutes before you slice into the deliciousness.

Nutrition Facts in 1/10th of the casserole (see pic below for portion, it’s large!)

300kcal, 14g fat 27g Carbs 14g Protein

Calories in a typical lunch portion sized lasagna 579 (with 32g of fat!)

Calories saved: 279!!

What can i do with those leftover calories that I didn’t eat? You can still pour yourself a glass of wine, have a side salad and not even reach over 450kcal for that whole dinner. Pretty sweet ey?

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Cacio E Pepe Spaghetti Squash

I find it very Cacio and Pepe of me to be able to make this dish low cal…since all it is is pepper, cheese and butter! Delicious!

Cacio E Pepe Spaghetti Squash

Serves 2

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Ingredients:

1 medium sized spaghetti squash

1-2 shallots

1 garlic clove chopped

1/4c really good parmesan cheese, grated

1 tbsp lemon juice

2 tbsp butter

lots of pepper

Directions:

Poke holes in the spaghetti squash, microwave 5 minutes. Cut in half longways and let it cool 5 minutes.

Scoop out seeds and strings. Place face down on a pre lined baking sheet with foil. Add cooking spray salt and pepper to the inside of the squash

Roast about 30-45 minutes at 350-400 degrees F

take it out, flip it over let it cool for 5 minutes

Scrape with a large fork the insides of squash and then add to a large bowl

Heat a large non-stick skillet on medium high heat. Add 1 tsp butter. Add the shallot and garlic and cook until golden

Add the scraped out spaghetti squash and cook for a few minutes making sure to toss it well. Turn heat to medium low,  add the rest of the butter,lemon juice, parmesan and lots of pepper. Salt to taste.

Serve warm! I scooped mine into a serving cup for special effect. Eat this dish with a protein item like lemon chicken, salmon or grilled tofu.

Nutrition Facts:

Calories: 200

If you keep your meals to 350-400kcal there is plenty of room left for some protein. This dish is very filling!

 




Vegetarian Pad Thai

Who would have thought Pad Thai would not only be healthy, but a quick meal??

Vegetarian Pad Thai

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Serves 4

Ingredients:

1/2 bag of Roland Pad Thai Noodles

1 package of firm tofu, cooked and ready to go (See recipe)

1 tbsp oil

2 large eggs

1 package of fresh bean sprouts (or one can drained well)

2-3 scallions chopped

2 frozen cubes of garlic (if you don’t have this use fresh and cook before eggs)

shredded carrots (optional)

For the Sauce:

1/4c lime juice

1 tbsp fish sauce

4 tbsp soy sauce

pinch or two of red pepper flakes

1tsp sesame oil

Directions:
Cook Pad thai noodles according to directions, set aside in a collander and drain well. Spray cooking spray on top

Bring a large non stick skillet to medium high heat. Add 1 tbsp oil and cook the eggs scrambling them (add garlic before if using fresh)

Add the scallions and frozen cubes of garlic

Add noodles and all sauce ingredients up to the sesame oil

Mix well until all combined, bring to medium heat add the bean sprouts toss with tongs

Remove from heat. Add to a plate. chop up some peanuts, rip up some fresh cilantro and add shredded carrots for that extra crunch and flavor

Nutrition Information

1 serving= 1 1/2c

Calories 291

Protein: 17.4g

Fat: 4.6g

Carbs 38.3g

Calories in a restaurant portion of Pad Thai ~970kcal

Calories saved: 680!

Time at home, making this quickly on a weeknight…priceless!




Asian Chicken Meatballs

This is a spin off of Bon Appetit

ASIAN CHICKEN MEATBALLS

Ginger MB 2

serves 4

Ingredients:

1 clove of garlic, chopped

1 1″ piece of ginger, chopped

1lb ground hormone free chicken

1 tbsp soy sauce

4 scallions

1/4c low sodium chicken or vegetable broth

Directions

Mix chicken, garlic, soy sauce, ginger, scallions and broth into a bowl with your hands. Make 1-2″ diameter meatballs.

Keep on a plate and refrigerate for up to one hour

Heat a cast iron skillet to medium/medium high and wait until the pan is hot

Add about 1 tbsp of oil and place each meatball on the skillet. Cook about 3-5 minutes until it is seared to a golden brown.

Serve with a stir fry for dinner! If having a party make these smaller, add tooth picks and dip in my Tomato Ginger Dressing

Nutrition Facts:

For about 4 meatballs

Makes 10-15 meatballs (depending on the size, picture above are large size)

Calories; 181

Protein: 22g

Carbs: 0

Fat: 12.5g

Saturated fat 2.8g

 

 




Fried “Rice”

Fried “Rice”

Serves 3

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Ingredients:

1 large head of cauliflower

2 tsp oil

1 onion

2-3 cloves of garlic

1 zucchini

1 large carrot

4-5 mushrooms

2 scallions

2 large eggs

1/4c soy sauce

drizzel of sesame oil

Directions:

Wash and dry cauliflower very well. Cut into small florets and pulse in food processor until it resembles rice. Keep in the bowl until ready

Meanwhile, smash garlic cloves and chop the onion, carrot, mushrooms and zucchini into small bites.

Heat a large pan to medium heat. Add oil and garlic and cook for a minute. Add onion, carrots, zucchini and mushrooms and cook until browned. Make a well in the middle of the mixture. Add two eggs and scramble them. Then combine into the veggie mixture. Add the cauliflower and cook for a minute while cutting up scallion. Add scallion, soy sauce and sesame oil. Mix well until all incorporated and looks like picture! Serve warm with some tofu or chicken 

Nutrition Facts:

Calories: 181, Protein: 10g, Carbs 22g, Fiber: 8g Net carbs: 14g or 1 exchange for diabetics

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Favorite Easy Tofu

I guess there is NO OTHER WORD to describe this. It’s fast, delicious, minimal ingredients and you can eat the whole block of tofu if you want (so add filling to the adjectives of this dish :))

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Ingredients:

1 block of light firm tofu, squeeze out the water, cut into cubes

1 tsp sesame oil

4-5 tbsp soy sauce

1 tsp sriracha

garlic powder

Directions:

Combine the oil, soy sauce and sriracha and mix well.

After either draining or squeezing out tofu and cutting it into cubes, place that in a bowl twice the size of the tofu

Pour the wet ingredients on top, shake as much garlic as you want. Use tongs and toss without breaking tofu. Let it sit for 30 minutes, but go visit a couple of times to lightly toss again.

Heat a cast iron skillet to medium high heat. When the pan is hot, add the tofu and cook about 2-3 minutes on each side until crispy appearing. Once finished add it back to soy sauce bowl and toss again. Serve 

Nutrition Information

1/2 recipe

Calories 110, Protein 20g, Carbs 3g