Cauliflower “Fried Rice”

Cauliflower Fried Rice

This “fried rice” takes care of that comfort-food craving, without all of the calories. This veggie-filled dish is topped with eggs and chicken – lean protein sources that are sure to fill you up – and comes in at about 300 calories per serving!

cauliflower fired rice

Ingredients (serves 4):

1 1/2 lbs. cauliflower “rice” (you can buy this at many grocery stores, or you can simply cut a large head of cauliflower into small pieces)

1 lb. chicken breast cutlets

1 medium sweet onion (or you can use scallions), chopped

1 yellow squash, chopped

1 zucchini, chopped

2 large cloves garlic, minced

3/4 C carrots, sliced

1/2 C frozen peas, thawed

1 1/2 Tbsp olive oil

1 tsp rice vinegar

3 Tbsp teriyaki sauce ( I like Trader Joe’s Soyaki) – just watch out for sodium and sugar!

Nonstick vegetable oil cooking spray

Dash ground black pepper

1/2 tsp onion powder

1/4 tsp garlic powder

1 large egg plus 1 large egg white, scrambled (raw)

chicken stir fryDirections:

  1. Cut chicken into small pieces. Spray large saucepan or wok with nonstick vegetable oil cooking spray. Add 2 tsp olive oil and warm over medium heat. Add chicken and 1 1/2 Tbsp teriyaki sauce and cook until cooked through (about 10-15 minutes), stirring occasionally. Remove chicken from pan and set aside.
  2. Steam carrots (you can use a steamer or place in microwave safe bowl, add a splash of water, cover and cook on “high” for about 2 minutes, until softened and bright.
  3. Add 1 tsp olive oil to pan and warm over medium heat. Add onions, zucchini, yellow squash and spices (ground black pepper, onion powder, garlic powder) and cook until softened, about 10-12 minutes. Add minced garlic, peas, carrots and another 2 teaspoons teriyaki sauce. Cook another 5-7 minutes, remove from pan and add to dish with chicken.
  4. Add remaining olive oil and remaining  teriyaki sauce to pan and warm over medium-high heat. Add cauliflower “rice”and sauté for approximately 5 minutes. Add scrambled eggs and stir until cooked through. Add chicken and veggies, stir until well combined and remove from heat. Serve and enjoy!

veggies stir fry

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 300 calories, Total Fat 9 g, Saturated Fat 2 g, Cholesterol 112 mg, Carbohydrates 23 g, Fiber 7 g, Protein 35 g, Sodium 431 mg, Calcium 96 mg

 

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Oodles of Zoodles

Zucchini Noodles with Garlic, Oil and Crushed Red Pepper Flakes

This spicy veggie dish is a healthy addition to your busy schedule – from prepped to cooked it takes less than 10 minutes! The summer squash is a low-carb, vitamin C-rich alternative to pasta and offers a lighter way to fill up with water and fiber. Serve as a side dish or include lean protein (chicken, shrimp, scallops, etc.)  for a meal.

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Ingredients (serves 2)

1 large zucchini

1 Tbsp olive oil

1 clove garlic

1 tsp crushed red pepper flakes (use more or less depending on your love for spice!)

1/4 tsp salt

1/2 tsp ground black pepper

Directions:

  1. Slice zucchini into thin ribbons (I used my Vegetti tool for this – if you don’t have a tool similar to the Vegetti, you can get this effect by using a vegetable peeler to peel the entire zucchini). Pat dry with paper towel to remove excess moisture. Set aside.
  2. Mince garlic clove. Set aside.
  3. Warm olive oil in skillet over medium heat. Add zucchini noodles with minced garlic. Add spices (salt, pepper and crushed red pepper). Sauté until zucchini is heated through and slightly softened, but do not let the zucchini noodles become very limp. Stir occasionally. Divide amongst two plates and enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 90 calories, Total Fat 8 g, Saturated Fat 1 g, Cholesterol 0 mg, Carbohydrates 6 g, Fiber 2 g, Protein 2 g, Sodium 304 mg, Calcium 29 mg

A More Nutritious Bowl Of ‘Spaghetti’

Spaghetti Squash with Marinara Sauce and Cheese

This winter squash is a great alternative to pasta for those who are looking for a more nutritious bowl! With less than 200 calories per serving and packed with fiber and antioxidants like beta carotene (which our bodies convert to vitamin A) and vitamin C, this dish is filled with good nutrition and satisfies a carb craving for the starchy stuff!

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Ingredients (serves 5):

1 3-pound spaghetti squash

1 tsp canola oil

dash salt

dash ground black pepper

1 C tomato sauce (I like 365 brand tomato and basil pasta sauce from Whole Foods), or feel free to make your own!

4 oz reduced fat mozzarella cheese

Nonstick vegetable oil cooking spray

Now just turn the squash face down and bake in the oven!

Now just turn the squash face down and bake in the oven!

Directions:

1. Preheat oven to 375 degrees Fahrenheit.

2. Spray baking pan with nonstick vegetable oil cooking spray. Cut spaghetti squash in half, lengthwise. Remove pulp and seeds with a spoon. Pour oil in your palms (make sure they are clean!) and rub hands together so that oil coats your hands. Next, rub the oil on the spaghetti squash. Sprinkle dash of salt and pepper on top of squash and turn squash over (face down).

3. Bake spaghetti squash for 25-35 minutes. When the squash is cooked, you will be able to pull the “spaghetti” strands with a fork, but it will be able to hold its form. Continue to do this until all of the squash is out of the skin (I like to pull the strands into a large bowl). Once all squash is in the bowl, pour sauce over squash and stir. Top with cheese. You may need to heat the squash in the microwave for a minute to warm the sauce. Serve and enjoy!

This is how the spaghetti squash should pull apart with a fork - it forms 'spaghetti'!

This is how the spaghetti squash should pull apart with a fork – it forms ‘spaghetti’!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 167 calories, Total Fat 6 g, Saturated Fat 2 g, Cholesterol 12 mg, Carbohydrates 22 g, Fiber 6 g, Protein 9 g, Sodium 399 mg, Calcium 411 mg

Now just stir together and serve!

Now just stir together and serve!

A Squash-Filled Tomato Sauce

Tomato Sauce with Summer Squash, Eggplant and Mushrooms

This homemade, chunky, vegetable sauce is a cinch to whip up and combines all the best flavors of summer. This sauce is loaded with beta-carotene, vitamin C and fiber, and skimps on fat and salt, so you can feel good about taking a few heaping spoonfuls. Use it as a topping for pasta, chicken, fish or toss with a whole grain (such as brown rice or quinoa) and enjoy a lower-sodium, fresher tasting sauce than store-bought varieties.

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Ingredients (serves 6):

1 large zucchini, sliced into quarters

1 large yellow squash, sliced into quarters

1 small eggplant (about 5″ in diameter), diced

1 medium onion, diced (try to find visalia onions if you can – they’re sweeter and are only available in the spring and summer!)

1 C chopped mushrooms (I like white button mushrooms)

Roasted veggies - ready to mix into the sauce!

Roasted veggies – ready to mix into the sauce!

4 cloves garlic, minced

1 red or orange bell pepper, chopped

10 roma tomatoes, cut into eighths

3 basil leaves, chopped

1 tsp ground black pepper

3/4 tsp salt

3/4 tsp onion powder

3/4 tsp garlic powder

3 Tbsp olive oil

Nonstick vegetable oil cooking spray

Sauce one way: I poured my sauce over chicken and served it with broccoli - yum!

Sauce one way: I poured my sauce over chicken and served it with broccoli – yum!

Directions:

1. Preheat oven to 425 degrees Fahrenheit.

2. Spray baking sheet with nonstick vegetable oil cooking spray. Transfer vegetables to baking sheet. (*Note: You may want to use 2 baking sheets)

3. Drizzle 2 Tbsp olive oil over vegetables. Add spices. Combine well with hands and spread vegetables in a thin, even layer. Place baking sheet in oven and bake until vegetables are slightly browned and soft (about 20 minutes), mixing occasionally.

4. After vegetables have been baking for about 10 minutes, warm remaining 1 Tbsp olive oil in medium-sized saucepan over medium-high heat. Add tomatoes and cook for about 7-8 minutes, until chunky sauce forms. Reduce to low heat, cover and simmer until vegetables are in oven are cooked.

5. Add vegetables and basil to saucepan and stir. Cook another 10 minutes over low-medium heat. Serve over your favorite dish!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 107 calories, Total Fat 8 g, Saturated Fat 1 g, Cholesterol 0 mg, Carbohydrates 10 g, Fiber 3 g, Protein 3 g, Sodium 302 mg, Calcium 32 mg

Sauce another way: I mixed it in with whole wheat pasta!

Sauce another way: I mixed it in with whole wheat pasta!

Squash Those Pasta Cravings!

Spaghetti Squash with Garlic and Olive Oil

Craving pasta, but wishing you didn’t love the starchy stuff? While whole wheat pasta is fine in moderation, it is understandable to wish you were craving something a little healthier. This is where spaghetti squash comes in- tastes like pasta, looks like pasta, but is actually a winter squash that packs in a ton of nutrition with every bite! Spaghetti squash is rich in beta-carotene, which your body converts to vitamin A. The healthy fat in the olive oil aids in the absorption of this fat-soluble vitamin. Also, spaghetti squash is a rich source or vitamin C, vitamin K and potassium! Make enough for seconds – you’re going to want them!

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Ingredients (serves 5):

1 medium spaghetti squash (about 3 lbs)

4 cloves garlic

1 medium zucchini squash

1/2 C extra virgin olive oil

1/2 C grape tomatoes, halved

1 C reduced-fat feta cheese, crumbled

2 basil leaves, chopped

1 tsp garlic powder

1/2 tsp ground black pepper

1/2 tsp salt

Directions:

1. Preheat oven to 375 degrees.

2. Cut spaghetti squash lengthwise. Remove pulp. Place on baking sheet (skin facing upward) and bake for 45 mins- 1 hour.

3. After spaghetti squash has been cooking for approximately 30 minutes, dice zucchini and mince garlic.

4. Pour 2 Tbsp olive oil in large skillet and warm over medium heat. Add zucchini and garlic powder. Cook approximately 5 minutes, stirring occasionally.

5. Add minced garlic, chopped basil leaves and halved tomatoes to skillet with zucchini. Cook another 5 minutes, stirring occasionally. Remove skillet from heat.

6. Remove squash from oven and allow to cool for 5 minutes. Pull squash with a fork. It should be easily removed and appear as long, thin, soft strands of spaghetti. If this is not the case, continue to cook squash and resume once squash is finished cooking. Add squash to skillet with vegetables and warm over low-medium heat.

7. Add remaining olive oil, salt and ground black pepper. Add chopped basil leaves to skillet. Cook approximately 5 minutes, stirring occasionally.

8. Mix in feta cheese and cook 1-2 minutes. Serve hot.

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 312 calories, Fat 26 g, Saturated Fat 6 g, Cholesterol 16 mg, Sodium 578 mg, Carbohydrates 15 mg, Fiber 3 g, Sugar 6 g, Protein 5 g, Calcium 166 mg

Warm Kale And Butternut Squash Salad

This warm salad will make you feel like you’re eating comfort food in these dropping temperatures! This dish, which can be a snack, a side dish, or a perfectly adequate meal if you add some protein, makes use of some of fall’s best treasures. Butternut squash is a winter squash that supplies a ton of beta-carotene (A precursor form of vitamin A), along with vitamin C, vitamin K, potassium and fiber. Also, kale is a nutritionally power-packed leafy green that offers up even more vitamin C, vitamin A and vitamin K, along with iron, calcium and a ton of other vitamins and minerals. The acidity from the lemon juice helps to break down the nutrients in kale in order to increase bioavailability, and also helps to counteract the bitter taste of this green.

Ingredients (serves 2):

4 C kale, chopped (with stems removed)

1.5 C cubed butternut squash

1/2 lemon

1/4 tsp ground black pepper

dash salt

2 Tbsp extra virgin olive oil

Directions:

1. Preheat oven to 425 degrees.

2.Place cubed squash on baking sheet and drizzle 1 Tbsp olive oil over squash. Add dash salt and dash ground black pepper. Bake in oven once preheated approximately 45 minutes, mixing every 15-20 minutes.

3. Chop kale and remove large stems.

4. Add remaining 1 Tbsp olive oil to skillet and warm over medium heat.

5. Add kale to skillet. Cook approximately 5 minutes, stirring often.

6. Squeeze juice from 1/2 lemon over kale and mix well. Add remaining black pepper to kale. Allow to cook another 5 minutes, stirring often.

7. Combine kale and squash and mix. Serve warm.

Nutritional Analysis Per Serving:

Calories 252 cals, Fat 15 g, Saturated Fat 2 g, Cholesterol 0 mg, Carbohydrates 31 g, Fiber 5 g, Sugars 4 g, Protein 6 g, Calcium 246 mg, Sodium 142 mg