healthy recipes

Kristy’s Kabob’s

1 Red Bell Pepper
1 Yellow Bell Pepper
2 Cucumbers
1 Pack of Cherrie Tomatoes
1 Red Onion
2 Chicken Breasts
1 Package Turkey Kabasa

3 Large Garlic Cloves
1 Cup Olive Oil
¼ Cup Water
2 Tbsp Balsamic Vinaigrette
1 Tsp Fresh Ground Pepper
1 Tsp Oregano
1 Tsp Rose Mary
1 Tsp Parsley
2 Tbsp Gorgonzola Cheese Crumbs
To save time I prepare this meal the night before I cook it. Mince garlic gloves in a garlic press and set in a prep bowl to the side. Cut chicken and Kabasa into one inch pieces and set to the side. In a small bowl add oil, vinaigrette, pepper, oregano, rosemary, parsley, minced garlic and gorgonzola and mix well. Pour half of the marinade over the cut meat. Rinse and drain all vegetables, than using a clean knife and cutting board cut all veggies (accept tomatoes) into one inch pieces and set to the side.  Thread the meat and veggies onto wooden or metal skewers and place in an oven-safe dish, pour remaining marinade over the kabobs, cover with foil and place in the fridge until ready to cook. During the summer, grill skewers on the prepared grill until the chicken is no longer pink and juices run clear. During the winter, turn oven to broil cook for 8 minutes, flip skewers and cook for 8 more minutes or until chicken has cooked through. 

For Teriyaki Kabobs try adding snap peas, carrots and pineapple. Substitute Kabasa for steak or more chicken. Replace red onion with green onion. Marinade: 1/2 cup oil, 1/4 cup brown sugar, ¼ Cup Soy Sauce, 4 Tbsp Water, 2 cloves garlic minced, 1 Tsp minced ginger, 1 cup pineapple juice.

(Inspired by my sister Julia)

Kristy’s Favorite Chicken Parmesan Recipe

Tomato Sauce Ingredients
1 Cup Boiling Water
1/4 Cup Sun Dried Tomatoes
1 Tbsp Olive Oil
2 Cups Chopped Red Bell Pepper
1 Cup Chopped Red Onion
2 Cups (14 oz) Can Diced Tomato
1/2 Cup Chopped Fresh Parsley
1 Tbsp Balsamic Vinegar
1/4 Tsp Black Pepper
2 Garlic Cloves, Mince
Pinch of Brown Sugar (This is to lessen the acid level for those with sensitive tummy)

Chicken Ingredients
1/4 All Purpose Flour
1/4 Cup Grated Parmesan
1/4 Tsp Black Pepper
4 Skinless, Boneless Chicken Breast
1 Large Egg
1 Tbsp Olive Oil
1 Cup Shredded Part-Skim Mozzarella
3 Cups Hot Linguine

1. Pre-Heat oven at 350.
2. Sauce: combine the hot water and sundried tomatoes in a bowl, cover and let stand for 30 minutes. Drain and chop.
3. Heat 1 Tbsp of olive oil in a large sauce pan over medium heat. Add Sundried tomatoes, onion, bell pepper, sauté 7 min. Stir in canned tomatoes, and bring to boil. Add parsley, basil, vinegar, garlic and pepper. Cover and reduce heat for 10 minutes.
4. Chicken: lightly spoon flour into a dry measuring cup, combine flour, parmesan cheese, and pepper. Crack egg in separate bowl keep egg white only. Dip each chicken breast first in egg white and then dredge in flour mixture. Heat 1 Tbsp of olive oil in skillet over medium heat. Add chicken, cook 5-10 minutes.
5. Spray baking dish with cooking spray. Place chicken in dish. Pour sauce over top. Sprinkle with mozzarella cheese. Bake 350 for 15 minutes. Serve over linguine.

(From The Best of Cooking Light-Champion Chicken Parm Recipe)

Apple Chutney Pork Chops

Chutney Ingredients
1 Tbsp Smart Balance Butter
5 Cups Peeled & Diced Apples
¼ Cup Dried Cranberries
3 Tbsp Brown Sugar
3 Tbsp Apple Cider Vinegar
2 Tsp Fresh Minced Ginger
¼ Tsp Salt
¼ Tsp Dried Mustard
¼ Tsp All Spice

Pork Marinade Ingredients
¾ Tsp Chipotle Chile Pepper
½ Tsp Salt
½ Tsp Garlic Powder
½ Tsp Ground Coriander
¼ Tsp Ground Pepper
4- Boneless Pork Chops

The night before cooking mix all dry marinade ingredients and rub onto pork chops, set in the fridge until ready to cook. To prepare chutney, throw ingredients into a pan and sauté on medium until apples cook through. While apples are cooking, in a separate pan coat the bottom with a drizzle of olive oil cook on medium-high until pork chops turn completely white, should take about 10 minutes. Serve apple chutney on top of the pork chops.

Nutrion Information
Serves 4: 320 Calories a serving

(From Cooking Light)

Mango Salsa Marinade

1 Ripe mango, peeled, pitted and diced
1 Cup of fresh finely cut pineapple
½ Medium red onion, finely chopped
¼ Yellow bell peppers
3 Tbsp of fresh cilantro leaves, chopped
1 Orange, squeeze for fresh juice
½ Teaspoon of olive oil
Pinch of Chile Powder
Pinch of Curry
Pinch of Salt

Lightly toss all ingredients in bowl. Split the ingredients in half; keep one half in a container and the other pour over meat (pork chops, Mahi Mahi or chicken) and chill in refrigerator for at least 1 hour for flavor to meld. Cook meat with salsa marinade in oven or on stove top. I will sprinkle extra orange juice as it cooks just to make sure it stays moist. Serve salsa as accompaniment with meat.

Nutritional Information
1 Serving, 520 Calories

(Inspired by my friends John & Laura)

Turkey Alfredo Pizza

1 Shredded Cooked Turkey Breast
1 Cup Frozen Spinach Thawed, drained and squeezed dry
2 Teaspoons Lemon Juice
½ Tsp Salt
¼ Ground Black Pepper
2 Garlic Cloves
1 Pizza Thin Crust (Such as Boboli)
¾ Cup Shredded Fontina Cheese
½ Tsp Crushed Red Pepper

Preheat Oven to 4502.     Combine first 5 ingredients, toss. Rub cut side of garlic over crust; top with turkey mixture. Sprinkle with cheese and red pepper. Bake at 450 for 12 minutes or until crust is crispy.

Nutritional Information
Serves 6: 316 Calories per serving

(Cooking Light Recipe)

Dinner in a Pumpkin

1 (10-12 Inch) Pumpkin
1 Cup Celery or Corn
1 Cup Yellow Onion
1 Cup Green Bell Pepper
¼ Cup Sliced Orange Squash
¼ Cup Soy Sauce
2 Cups Cooked Rice
1-2 Lbs. Ground Turkey or Beef
2 Tbsp Brown Sugar
1 Can Cream of Chicken or Cream of Mushroom Soup (Low Sodium)

Cook & Drain meat. Brown vegetables. Add remaining ingredients and stir. Cut and clean pumpkin inside and out. Add meat mixture. Put the top back on the pumpkin. Bake for 1 hour on 375 in a ceramic pie plate. (Corn bread and apple cider go well with this dish)

Nutrition Information
Serves 6: 346 Calories

(From my friend Vida)

Skinny Chicken Stroganoff

4 Slices Turkey Bacon, Cooked & Crumbed
6 Ounces Uncooked Whole Grain Egg Noodles
¾ Cup Reduced Fat Sour Cream
¼ Cup All Purpose Flour
1 Can (14 oz) Fat-Free Chicken Broth
¼ Tsp SaltPinch Ground Black Pepper
1 Cup Mushrooms, sliced (optional)
1 Cup Chopped Onion
1 Lb Boneless Chicken Breast
1 Garlic Clove, pressed
2 Tbsp Fresh Parsley

1.     Cook bacon in stir-fry skillet over medium heat until crispy. Remove bacon from pan; crumble and set aside.
2.     Cook noodles according to package directions; drain and keep warm. Meanwhile; in a small bowl, whisk together sour cream and flour until well blended using a whisk. Gradually whisk in chicken broth until mixture is smooth. Stir in salt and pepper; set to the side.
3.     Slice mushrooms and onion. Slice chicken into ¼ inch strips. Heat skillet over high heat until hot. Add chicken; cook and stir 5 minutes or until no longer pink. Remove skillet; keep warm.
4.     Reduce heat to medium. Add mushrooms, onion and garlic. Cook and stir for 3 minutes. Return chicken and bacon to skillet. Stir in sour cream mixture; bring to a boil. Reduce heat and let simmer for 2 minutes, stirring constantly. Stir in parsley and noodles. Serve.

(Hint: When I cook the chicken I like to put about 3 tbsp of chicken brooth and a couple pinchs of parsley and a minced garlic clove into the pan while the chicken is cooking. It adds a nice flavor.)

Nutritional Information
Serves 6: 300 Calories per serving.

(Recipe from Pampered Chef, Its Good For You.)

Chicken Pot Pie With Parmesan Herb Biscuits

¼ Cup Smart Balance Butter
1 Onion, Chopped
½ Cup All Purpose Flour
2 2/3 Cup Reduced Fat Milk
1 Cup Grated Reduced Fat Cheddar
2 Teaspoons Wholegrain Mustard
2 ½ Cups Chopped Cooked Chicken
2 Cups Frozen Mixed Vegetables

2 Cups All Purpose Flour
1 Tsp Baking Soda
2 Tbsp Fresh Chopped Parsley
1 Tsp Salt
¾ Cup Reduced Fat Milk
¼ Cup Olive Oil
1 Cup Grated Low-Fat Parmesan Cheese

1.     Preheat the oven to 400
2.     Lightly grease six 1 cup individual dishes with olive oil.
3.     Cook chicken: drizzle olive oil into your pan and let heat. Once chicken has cooked through and is no longer pink. With a food chopped, chop the chicken and set aside.
4.     In a large pan heat the butter. Add the onion and cook over medium until soft. Add the flour and stir over the heat for one minute, or until lightly golden and bubbling. Gradually add the milk, stirring constantly over the heat until the sauce boils and thickens. Remove from the heat. Stir in the Cheddar, mustard, chicken and vegetables. Spoon the mixture evenly into the prepared dishes. (This can also be made in one large dish if you do not have individual sized dishes.) Put in oven for 10 minutes.
5.     In a large bowl mix together flour, baking soda, parsley and salt. Add milk and oil and stir well until dough comes off easily from the sides of the bowl. Drop two biscuits on to each dish (2 tablespoon-sized amounts.) Bake for 10 minutes, or until scones are browned and cooked and chicken mixture is heated.

(Recipe modified as healthier version of Chicken Pot Pies with Herb Scones from 1000 Best Recipes)

Chicken Stir Fry

1 lb Boneless Skinless Chicken Breast
1 Tbsp Peanut Oil
½ Cup Low Sodium Chicken Broth
1 Tsp Corn Starch
2 Tsp Low-Sodium Soy Sauce
2 Tbsp Plum Sauce
2 Garlic Cloves, Finely Chopped
1 Tbsp Minced Gingerroot
1 Tsp Sesame Seeds
¼ Tsp Crushed Red Pepper Flakes
1 Red Bell Pepper, cut into 3-Inch strips
2 Cups Snap Peas
1 Cup of Broccoli
2 Medium Carrots, Cut into ¼-Inch diagonal slices

1.     In non-stick skillet, heat peanut oil on medium high. Combine chicken, garlic and gingerroot and cook until chicken is golden brown, stirring frequently.
2.     Add ¼ Cup of Chicken broth, soy sauce, plum sauce and red pepper. Cook on medium for two minutes.
3.     Add carrots, snap peas, bell pepper, broccoli and sesame seeds. Cover, cook for five minutes; stir as needed until vegetables are tender.
4.     Mix remaining broth and corn starch in a small bowl, add to chicken mixture. Cook for two more minutes, stirring consistently, until sauce is thick. Serve with hot cooked brown rice. 

Nutritional Information
4 Servings (11/2 Cups): 265 Calories

(Kristy's Recipe)


Heart Healthy Chicken Quesadilla’s

1 Cup Cooked and Cut Chicken Breast
4 Whole Wheat Tortillas (8 Inch)
1 Cup Shredded Reduced-Fat Cheddar Cheese

Fresh Salsa Ingredients
2 Tablespoons Fresh Cilantro
3 Red Plum Tomatoes, diced
1 Green Onion, chopped
½ Small White Onions, diced
¼ Cup of snipped fresh Cilantro
1 Garlic Clove Chopped
1/8 Tsp Salt
Pinch Fresh Ground Black Paper

1.     Preheat oven to 375.
2.     Toss together salsa ingredients in a small bowl.
3.     Lay two tortillas side by side on a large baking sheet. Spread ½ Cup salsa on each, spoon chicken over top of salsa, then sprinkle cheese over the top. Place tortillas over the top and press together lightly.
4.     Bake at 375 for 12-15 minutes or until golden brown. Cut into quarters and serve. Optional: serve with left over salsa and a dollop of low-fat sour cream.
***When I cook my chicken I coat the pan with a drizzle of olive oil and add salsa to the pan to keep the chicken moist and tasty***

Nutrional Information
Serving size- 1 Quesadilla: 280 Calories per serving

(Created and taste tested by Kristy)