Quick healthy alternative to rice pilaf!  I added peas but other vegetables such as zucchini, carrots, etc could also be added!

Ingredients:

• Butter or oil to coat pan
• 1 LB boneless, skinless chicken breasts
• 1 onion, chopped
• 1-2 red, yellow or orange bell peppers, seeded and chopped
• 2-3 cloves garlic, chopped/minced
• salt and pepper to taste
• 3/4 cup uncooked long grain rice (such as jasmine or basmati)
• 2 cups chicken stock (reduced sodium)
• 2 bouillon cubes or 2 tsp better than bouillon
• 1 bunch of asparagus, (about 12 spears) cut into 1 inch pieces
• parsley (for garnish)

Melt the butter or add oil to coat the pan, such as a dutch oven over medium heat.  Add the chicken (sprinkle some pepper) and cook for 5 minutes, or until the chicken is no longer pink.

Add the onion, bell pepper and garlic, season with pepper and salt. Cook for another 3-4 minutes or until the onion is soft.

Add the rice, chicken stock and chicken bouillon cubes, stir and cover the pot, cooking for 10 minutes.  (I turned the heat to medium low, but recommend keeping it at medium to absorb more of the liquid).

Add the asparagus and cook until all the liquid is absorbed, at least 5 minutes.

Remove from heat and add parsley.  I also added Parmesan cheese and peas!

**Adapted from “30-Minute One-Pot Meals”

The heat of the spices and the fresh coolness of the cherry tomatoes compliment each other really well in this dish.  Great for weeknights!

Ingredients:

• Butter, Olive Oil or Grapeseed oil (to coat pan)
• 1 LB boneless, skinless chicken breasts, cut up into cubes
• 1 onion, chopped
• 3-5 cloves garlic, minced/chopped
• 1 tsp dried oregano
• 1/2 tsp crushed red pepper flakes
• 1 cup white wine
• 2 cups low sodium chicken stock
• 1 TBS hot sauce (or less based on preference)
• 2 TBS freshly squeezed lemon juice
• 12 0z uncooked linguine or fettuccine
• 6-12 cherry tomatoes, cut in half
• 1 TBS fresh parsley (for garnish)
• 1/4 cup (at least!) freshly grated Parmesan cheese

Melt the butter or pour 1 TBS oil to coat pan of a dutch oven or braising pan.  Add the chicken and cook until no longer pink, about 5 minutes.  (I had heat on medium- high, and turned down to medium for the next step).

Add the onion, garlic, oregano and red pepper flakes to the pot and cook for 5 more minutes, or until the onion softens and becomes translucent.  .

Add the wine and deglaze the pan for 1-2 minutes scraping any brown bits off the bottom.  Then add the chicken stock and lemon juice and pasta.  Cook, string occasionally, about 8 minutes or until pasta is el dente.

Remove from heat and add the tomatoes and parsley and cheese.

*** At the end I still had a bit of liquid in the pan, this did thicken as the dish sat on the counter and can be used as a sauce, or added to a container for leftovers when reheating.

**Adapted from “30-Minute One-Pot Meals”

Ingredients:

• grapeseed oil
• boneless chicken breast
• flour
• 1 shallot or 1/2 sweet onion
• 1-2 garlic cloves
• 2 tomatoes (squeeze seeds out)
•  1 bag carrots
•  1/4 cup brandy
•  1 cup wine
• 1/4 cup whipping cream
• 1/2 TBS tarragon
• 1/2 TBS Italian seasoning

Ingredients:

• 2 roma tomatoes (tomatoes on the vine also work)
• 1 medium leek
  • Be sure to wash these, these vegetables are very dirty!
  • Here is a video on how to cut/clean leeks
• 1/3 cup dry white wine or vermouth
• 3/4 cup vegetable or chicken broth
• 2 TBS chopped fresh tarragon leaves
• 1 cup frozen peas
• 12 ounces skinless salmon fillet
• 1/4 cup heavy whipping cream
• 8 small red new potatoes, cooked and quartered

One item to note about this recipe, make sure to cook the potatoes ahead of time!  I got to the end of the recipe and realized I had uncooked potatoes, not cooked potatoes!

Cut the tomatoes and squeeze out seed sacs, dice tomatoes and set aside. (I also think you could use store bought diced tomatoes in a can)

Cut root end and green tops off the leek. (See video above). Slice the leek thinly crosswise. Melt the butter in an 8-9 inch wide saute pan over medium-high heat and add leek; sprinkle with salt.  Cook, stirring often, until leek is very soft, about five minutes.

Pour in the wine and cook until almost evaporated, about 1 minute. Add the tomatoes, broth and tarragon and bring to a boil. Stir in the peas, reduce heat to medium, and simmer, until peas are tender, 5-8 minutes.

Meanwhile, rinse salmon and pat dry with paper towels. Cut fish crosswise into strips about 2 inches wide, then cut strips into 2 inch pieces.

Once peas are tender, stir the cream into the pan and let come to a boil. Place salmon in pan and reduce heat to medium, cover and cook until salmon is still slightly pink in center about 5 minutes. (I cooked 8-9 minutes to ensure salmon was done).

Divide the cooked potatoes between 2 shallow bowls, ladle salmon ragout over and garnish with any extra tarragon leaves.

** Adapted from “Braises and Stews” cookbook

•  Prep Time: 30 minutes
• Cook: 10 minutes

Ingredients:

• grapeseed/olive oil
• 1 lb, skinless, boneless chicken thighs (I have also used breasts)
  • Cut into bite-size pieces
• 1 (15 oz) can unsweetened light coconut milk
• 2 TBS red curry paste
• 1 TBS natural peanut butter
• 1 TBS reduced sodium soy sauce
• 2 cups green beans, halved lengthwise if large
• 2 medium carrots, cut into thin bite size strips
  • I cut into round pieces and pre-boiled/steamed for 5 minutes before
• 1 red sweet pepper, cut into thin strips
• 1/3 cup fresh cilantro (optional)
• 1/4 cup sliced green onions (optional)
  • I substituted sweet onion and added after cooking chicken
• 2 cups hot cooked rice
• Lime wedges (optional, garnish)

Add oil to skillet/wok, heat over medium high heat. Add chicken; cook until no longer pink, stirring frequently.

Stir in coconut milk, red curry paste, peanut butter and soy sauce until well combined, bring to a boil.

Once at a boil, add green beans, carrots and peppers and again bring to a boil for 1 minute.  Reduce heat and simmer, uncovered 10 – 15 minutes or until vegetables are tender, stirring occasionally.

Stir in cilantro and green onions and serve with lime wedges.

**1 cup chicken mixture and 1/2 cup rice is aprox 400 calories, 14g fat, 460 sodium, 38g carbs, 6g fiber, 30g protein

**Adapted from Skinny One-pan Recipes, Better Home and Gardens

I am not a huge fan of curry, but this one I love as the fresh ingredients of the ginger, chopped tomatoes and cilantro really add a lot to this recipe. You can also adjust the heat by adding more/less of the cayenne pepper.

Spicy Coconut-Chicken Curry

Ingredients:

• 6-10 chicken thighs (also can use drumsticks)
• salt
• vegetable oil
• 1 inch piece fresh ginger, peeled and minced
• 3 TBS curry powder, (preferably madras)
• 1 tsp ground cumin
• 1/2 tsp cayenne pepper
• 1 can (14.5 oz) chopped tomatoes
  • I also add 1-2 freshly chopped tomatoes
• 1 can (15 oz) light coconut milk
• 1 cup frozen, thawed peas
• 1/4 cup chopped fresh cilanto leaves (optional)

Rinse the chicken and pat dry with paper towels. Sprinkle with salt. Coat the bottom of a 5-7 quart dutch oven with a thin film of the oil and set over medium-high heat. When oil shimmers, add chicken, skin sides down, without crowding. (I often use multiple skillets or brown in batches). Cook until the skin is golden brown and chicken relases easily from the pot when lifted with tongs (about 5 minutes). Turn pieces over and cook until they brown and release easily on the other side, about 5 minutes longer. Remove chicken from heat and place on a platter.

Add the onion, garlic and ginger to a pot and cook, stirring until vegetables are soft and fragrant, about 3 minutes. Add the curry powder, cumin, cayenne, and 1/2 tsp salt. Cook for 30 seconds until spices are fragrant, then stir in the tomatoes and 1 cup of coconut milk. Stir well and let come to a boil. Return chicken and any accumulated juices to the pot; chicken should be surrounded by sauce, but not submerged in it, so that the topmost skin is exposed.  (Add more coconut milk if not enough liquid).

Reduce the heat and simmer, uncovered, until chicken is opaque at the bone, about 45 minutes. Stir in the peas and cilantro and cook until peas are hot, about 5 minutes more.

** Adapted from “Braises and Stews” cookbook

This recipe reminds me of a hearty chili but with healthier sirloin meat and rotini pasta. The melted shredded cheese on top was my favorite part!  Highly recommend for a quick week night meal.

Ingredients:

• 1 TBS olive oil
• 1 cup chopped onion (I used sweet onion, red onion would also be good!)
• 1 lb boneless beef sirloin (add/subtract based on number of people feeding)
  • trim and cut into bite-size pieces
  • If on sale, I buy top sirloin
• 2 to 3 tsp chili powder
• 1-2 tsp dried Italian seasoning
• salt and pepper to taste
• 1 (14.5 oz) reduced sodium beef broth
• 1 (14.5) oz no salt added diced tomatoes, undrained
• 1 (8 oz) can no salt added tomato sauce
• 2 cups rotini
• 1 (15 oz) can red kidney beans, rinsed and drained
• frozen whole kernel corn
  • (I put in about 1 cup, recipe calls for an entire bag, that is too much)

In a large skillet heat oil over medium high heat. Add onion, cook 3 minutes, stirring occasionally. Add garlic cook and stir 1 minute, being careful not burn.

Meanwhile, combine the chili powder, Italian seasoning and pepper in a small bowl; add to the skillet with the bite-size pieces of meat. Cook 3-4 minutes or until meat is browned.

Stir in the beef broth, diced tomatoes, tomato sauce and a pinch of salt. Bring to a boil and stir in pasta, reduce heat and simmer, uncovered for 10 minutes or until pasta is tender, stirring frequently. Stir in beans and corn. Simmer, covered, 3-5 minutes or until heated throughout.  Dish into bowls and sprinkle with cheese!

**An alternative is to cook the pasta separately and add to dish at the end.

**Adapted from Skinny One-pan Recipes, 2016

This is a surprisingly healthy mac and cheese option since it omits the butter usually found in baked mac and cheese.  There is a good amount of cheese in this recipe so there will be a bit more fat from this, but when paired with healthy vegetable options and the lean chicken protein it makes for a healthy dinner option!

Ingredients:

• 1 1/2 cups dried multigrain or regular elbow macaroni
• 1 lb skinless, boneless chicken breast halves, cut into 1 inch pieces
• 1/4 cup finely chopped onion
• 1 (6.5 oz semisoft cheese (such as harvati, mexican blend, etc)
• 1 2/3 cups fat free or 2% milk
• 1 TBS all purpose flour
• 3/4 cup shredded reduced fat cheddar cheese
• 2 cups baby spinach (optional, I wasn’t a huge fan of this)
  • Recommend subsituting red pepper and aspargus instead
• 1 cup cherry tomatoes, quartered

Cook macaroni according to package directions, drain.

Add olive oil or grapeseed oil to a skillet, heat over medium – high heat. Add chicken, cook 4-6 minutes or until chicken is no longer pink, stirring frequently. Remove chicken and set aside, add onion and cook for 3-4 minutes. (If onion browns to quickly, turn down heat to medium).

If adding pepper and asparagus, cook in a separate skillet, or remove the chicken and onion, cook the vegetables and then return onion and chicken to skillet for the next step.

Remove the pan from heat and stir in the semisoft cheese until melted.

In a bowl, whisk together milk and flour until smooth, gradually stir into chicken mixture. Cook and stir over medium heat until thickened and bubbly. Reduce heat to low, gradually stir in cheddar cheese until melted. Add cooked macaroni, cook and stir 1-2 minutes or until heated throughout. Top with tomatoes and any additional garnish such as parsley.

**Adapted from Skinny One Pan Recipes, 2016

Quick and healthier version to fish sticks & fries!

Ingredients:

• 1-4 cups frozen french fries
• 2-4 salmon fillets (3-4 oz each, skin removed)
• 1 TBS prepared horseradish
• 1 TBS grated Parmesan cheese
• 1 TBS Worcestershire sauce
• 1 tsp Dijon mustard
• 1/4 tsp (pinch) salt
• 1/2 cup panko bread crumbs
• 1 tsp thyme, rosemary or your favorite seasoning
• cooking spray

Crispy Salmon

Preheat oven to 450. Arrange the fries in a single layer on a baking sheet. Bake on the lowest oven rack 18-20 minutes or until light golden brown.

While the fries are baking, place foil on a baking sheet and coat with cooking spray. (Don’t skip this step or the breadcrumbs will stick!)

In a bowl, (shallow bowl is best) combine horseradish, cheese Worcestershire sauce, mustard and salt, then stir in breadcrumbs. To add additional flavor, add one of your favorite seasonings such as thyme and stir in the mixture.

Press the salmon pieces into the fillets and shake off extra breading. Lightly spray the tops of the breaded salmon with cooking spray.

Bake salmon in middle oven rack for 8-10 minutes or until it begins to flake easily with a fork. Serve with fries and a vegetable, such as Cauliflower and broccoli bake.

**Adapted from Taste of Home Cozy Fall Cooking, Magazine 2014

I discovered this recipe a few weeks ago from a new cookbook I bought at World Market.  That same week I also found tri color pearl couscous at Whole Foods and fell in love with this product!  The flavors blend really well and I don’t normally cook with raisins but loved them in this recipe.  This is also a quickly prepared meal, great for weeknights or when you have little time for prep or cooking time.

Ingredients:

• 1 TBS olive oil
• 2 boneless and skinless chicken breasts, chopped into cubes
• 1 small onion (sweet), chopped
• 4 cloves garlic, minced
• 1 medium carrot, chopped
• 1/4 cup golden raisins (feel free to increase to 1/2 cup)
• 1 tsp ground turmeric
• 1 tsp ground cumin
• 1 cup uncooked couscous
• 2 cups chicken stock
• salt and pepper to taste
• 1 TBS freshly squeezed lemon juice
• 1 bay leaf
• fresh chopped parsley (optional, garnish)

In a dutch oven, heat the olive oil over medium to high heat. Add the chicken, onion, garlic and carrot and golden raisins. Stir and let cook for about 8 minutes, or until the chicken is no longer pink.

Stir in the turmeric and cumin.  Add the couscous and chicken stock and stir. Season with salt and pepper, add the lemon juice and bay leaf and bring to a boil. Lower the heat to medium and let simmer, stirring occasionally, until the couscous is cooked through, 5-10 minutes. (I think I did 12 minutes just to be safe!)

Remove bay leaf before serving and garnish with parsley.

**Adapted from 30 minute One Pot Meals cookbook