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

 

This is not my favorite goulash recipe, but different in that it has a smokey versus sweet flavor.  I used de-boned, boneless skinless chicken thighs, but you can also use pork or beef.  I also found this recipe more similar to a stew or soup versus the thicker goulash I normally make served with spaetzle.

Ingredients:

• 2 TBS olive oil
• 1 small onion, chopped
• 1 tsp garlic, minced
• 1 celery stock, chopped
• 1 small green pepper, seeded and chopped
• 2 large potatoes, cut into 1-inch cubes
• 1-2 lbs chicken, pork, beef cut into 1 inch pieces
• 1 tsp dried thyme
• 1 bay leaf
• 1 tsp caraway seeds
• 2 TBS smoked paprika
• 1 (14.05 oz) can diced tomatoes
• 1 1/2 cups vegetable, chicken or beef stock
• salt and pepper to taste

Heat the olive oil in a large dutch oven or big pot over medium to high heat.

Add the onion, garlic, celery, bell pepper and potatoes and stir. Let cook for 3 minutes, just until the onion softens.

Add the meat pieces, thyme, bay leaf, caraway seeds and smoked paprika and stir. Let cook for 2 minutes.

**Since I used chicken thighs, I browned the chicken first, drained the fat and set aside.  Then I cooked the onion, other vegetables, returning the chicken to the pot once the vegetables softened and it was time to add the spices.

Stir in the diced tomatoes and vegetable stock and bring to a boil. Season with salt and pepper.

Lower the heat to medium and let cook for 15 to 20 minutes or until the potatoes are fork tender. Remove the bay leaf before serving.

**Adapted from 30 minute one pot meals cookbook