MEDITERRANEAN STYLE SPAGHETTI SQUASH

This dish is very flavorful, nutritious and easy to make. It is delicious served either hot or cold! And, it feels like you are eating WAY more calories than you really are!

PREP/COOK TIME: about 30 min (including spaghetti squash cook time)

TOTAL CALORIES: 205

INGREDIENTS:

1 Cup Cooked Spaghetti Squash

1/4 Cup Sliced Cherry Tomatoes

1/2 Cup Diced Cucumber

1/4 Cup Fat Free Feta Cheese (I use Presidente Brand)

1/4 Cup Diced White Onion

1 Serving Pitted Kalamata Greek Olives (I use Mezzeta Brand)

2 oz (about 1/2 breast) Boneless Skinless Chicken Breast

1 Tbsp Minced Garlic

Mrs. Dash Chicken Seasoning (sodium free)

1. I already had cooked Spaghetti Squash leftovers but if you need to cook yours then follow these directions or watch this video: http://www.youtube.com/watch?v=IDBtvl4PVCE

                       A. Stab skin of squash approximately 10 times to create steam holes

                       B. Place in microwave and cook for approx. 5 min/pound (mine was 4 lbs so 20 min)

                       C. Let cool for approx. 10 minutes 

                       D. Cut in half long ways as shown below

                       E. Use a spoon to remove seeds and attached gooey guts from center (gently)

                       F. Use a fork to scrape out stringy meat into bowl (my squash yielded 4-5 cups) 

2. Cook minced garlic and diced onion in a pan on medium heat to soften and bring out flavor for 3 min

3. Dice chicken, season with Mrs. Dash, cook in George Foreman for 4-5 min (or microwave until done)

4. Dice and slice other veggies while you wait

5. Place chicken, feta, olives and veggies in a bowl, mix and enjoy!

NUTRITION INFO:
Calories: 205
Carbs: 18 g
Protein: 21 g
Fat: 6 g
Sodium: 698 mg
Sugar: 8 g

                      

ROSEMARY PUMPKIN SPICE SQUASH

A flavorful low calorie side with a healthy dose of  dietary fiber, vitamin B6, Potassium, Folate, and beta-carotene (which your body converts to Vitamin A)!

Prep/Cook time: 20 minutes

Calories: 82 per cup (205 g)

INGREDIENTS:

1 Butternut Squash

Rosemary

Pumpkin Spice

1. Peel and cube squash (microwave for 2 min then follow instructions in THIS VIDEO)

2. Place cubes in sauce pan, add 1 cup of water, rosemary and pumpkin spice (about 1 tbsp each)

3. Cover and cook on stove at Medium-High for 10-15 min, stirring frequently

4. Squash is finished when it is soft and a slightly darker shade of yellow than when it began

ENJOY!

     

CRANBERRY FETA STUFFED CHICKEN

This dish is delicious, easy and inexpensive to make! 

Prep/Cook Time: 30-40 min

Calories: 245 (entire meal 302)

INGREDIENTS:

1 Boneless Skinless Chicken Breast (I use Perdue Tender and Tasty frozen chicken..thaw first)

1/4 Cup Whole Berry Cranberry Sauce (I used store brand organic so it didn't have a bunch of additives)

1/4 Cup (1oz) of Fat Free Cumbled Feta 

Salt 

Pepper

1. Preheat oven to 350 degrees

2. Lay chicken breast flat. Make incision lengthwise down center. Don't cut all the way through, shallow cut. 

3. Make perpendicular cuts to the left and right inside the chicken, creating a T-shaped pocket

4. Put Feta in the pocket, tuck it in so that its spread out as much as possible inside the breast.

5. Put some of the allotted cranberry sauce inside the pocket (about 1/3 of it)

6. Lightly sprinkle salt and pepper on chicken breast and place in glass baking dish

7. Smear the rest of the allotted cranberry sauce on top of the breast.

8. Place in oven and bake for 20-30 minutes until done. 

9. I paired with 1/2 Cup Steam-in-the-Bag Broccoli and 1/2 Cup Rosemary Pumpkin Spice Butternut Squash 

ENJOY!

NUTRITION INFO

Total Cal (chicken dish only): 245

Carbs: 27 g

(Sugar: 17 g)

Protein: 30 g

Fat: 2 g

Sodium: 515 mg

CHICK PEA RAISIN SALAD

This is quick to throw together and great to take for lunch!

Prep/cook time: about 10 minutes

Calories: 305

INGREDIENTS:

1 Cup Goya low sodium Garbanzo beans (chick peas) (canned)

1/3 cup chopped Onion

1 Tbsp Minced Garlic

1 Tbsp Curry Powder (I used Trader Joe's)

1 Slice Tomato, chopped

1/8 Cup Raisins

1 Tsp Lemon Juice

2 Cups Spinach

1. Dump can of chick peas into Tupperware with onions, garlic, and curry powder

2. Microwave for 2 min, stir, microwave for 2 more 

 3. Tip bowl to drain some of the liquid
4. Add tomato and raisins

5. Place Spinach in a bowl and add 1 cup of bean mixture. Top with lemon juice. 

6. ENJOY! Plus, you have leftovers already in tupperware and ready to put in the fridge

Nutrition Info:

Calories: 305

Carbs: 65 g

Protein: 15 g

Fat: 1 g

Sodium: 282 mg

Sugar: 18 g