Gluten Free Pasta with Ground Turkey and Green Beans

Just recently I was told that I have a gluten sensitivity, being Italian it is hard but hey you do what you need to and make the necessary adjustments. Although I don't miss eating pasta, I wanted to try some of the new products on the market that are "Gluten Free". The one used in this recipe was make with just corn and water. I have to say it was not bad, even Frank enjoyed it. So lets get started.

Ingredients:

1 Bag of Gluten Free Pasta (made with corn) plus 1/2 cup of cooking water reserved
1-2 TBSP Olive oil
1 tsp minced garlic
1 package of ground Turkey 
1 TBSP Italian Seasoning
1 bag French Cut Green Beans
1/2 cup carrots
1 TBSP grated Parmesan Cheese

Boil water for your pasta. In a skillet, heat oil, garlic, and ground turkey. Cook till the meat is no longer pink; add your green beans and carrots, along with the rest of the seasoning. Let it simmer on low for about 10-15 minutes. Just enough time for the pasta to cook (make sure to save your 1/2 cup of water) and strain. Once it is done toss into the skillet mixture along with the 1/2 cup off water,  toss and finish off with grated cheese.  Serve and enjoy.

Tips:
Obviously, if you don't want to use gluten free pasta you can use quinoa, rice, or no pasta at all. This can be made with broccoli or any other vegetable of choice.

Serves:
3-6

Total Cooking Time:
25-30 minutes

Nut Crusted Chicken Tenders

So I was inspired by a recent book to start using nuts as a coating for chicken instead of the same breadcrumb, flour or whole eggs. It will also make my stomach a lot happier since I am having a hard time with gluten products. So my mom and I decided to experiment, with chicken tenders since they are small and easy to cook up; plus the kids love them.

So here is what we did....

1. 1/2 cup pistachios shelled
2. 1/2 cup almonds
3. 1 package chicken tenders
4. 2 egg whites

Preheat the oven to 350. Using a food chopper or processor, chop up your almonds, and pistachios. In an assembly lay out your chicken; nuts and egg whites each in there own bowl. Take your chicken and dip it in the egg, then nuts, and onto a sprayed baking sheet. Repeat till all chicken is done, place into the oven for about 20-25 minutes, remove and enjoy.

 

Fit Cuisine Notes:

This dish smells amazing, it's gluten free and full of flavor. It is a great alternative to breadcrumb and tastes good over quinoa, a salads or with vegetables. Obviously if you have a nut issue omit this dish, but it is totally worth the time and if you want make a batch of mixed nuts and place into the freezer so you always have it on hand

Turkey and Quinoa Bake

I wanted to try another dish using something other than chicken, that cooked up just as fast. So I decided to use Turkey Cutlets. Just as good and easy to prepare. The only issue with them is they need to be added with things that have a lot of flavor. So here is what I did...

Ingredients:
1/2 cup cooked Quinoa
1 Package of Turkey Cutlets Diced
1 Can crushed tomatoes
1 TBSP Italian Seasoning
1/2 cup Broccoli
1/2 Cup Zucchini
1 TBSP olive oil
1-2 TBSP Parmesan Cheese

Preheat the oven to 400 degrees. Make sure to cook up your quinoa using 2 cups liquid to 1 cup Quinoa. While that is cooking up dice your cutlets and place them in a large baking dish coated with your olive oil. Place the turkey, broccoli, and Zucchini into the dish and top with the diced tomato, seasoning, and 1 TBSP of cheese. Stir all together and place into the oven for 40 minutes. When the turkey is cooked and vegetables are tender, remove from the oven and add your quinoa. Stir again, sprinkle with the remaining cheese and serve.

Fit Cuisine Notes:

This is a great complete gluten free dish that can be made in advance and reheated or served that day. I made a large enough portion to use for my husbands lunch the next few days. If you are not a fan of the vegetables used then try your or the family favorites. You can also omit the quinoa if that is not your thing, or use chicken, tofu, whatever as well.....makes and excellent side dish without the turkey.

Skillet Top Lasagna

Ingredients

1. 24 oz marinara sauces , favorite jarred or fresh
2. 1 lb. whole wheat egg noodle
3. 1 tbsp. minced garlic
4. 1-2 cups low fat ricotta cheese, find a brand you like
5. 1 cup low fat mozzarella cheese shredded
6. 2 tsp. Grated Parmesan Cheese
7. 1 tsp. fresh basil chopped

Directions

1. In a sauce pan, boil water for your noodles. In a bowl combine your ricotta, basil, garlic, and 1 tsp of Parmesan cheese. In a sauce pan add your sauce noodles, and the ricotta mixture. Over low flame toss till heated through. Remove from heat and serve.

Tips:
Great way to enjoy a family favorite without all the calories and fat. Whole wheat noodles and low fat cheese cut the calories. Very quick to prepare and the whole family will enjoy it. Serve with a side vegetable or large salad.

Baked Balsamic Chicken with Pesto

I love to experiment with new recipes, and since chicken is a staple in my husbands diet, I like coming up with easy yummy ways to prepare it. This is so simple that you can prepare it the night before, leave it in the fridge and cook the next day.

I call this my healthy version of Shake and Bake...LOL! So make sure you have your Zip Lock Bag ready.

Ingredients:

1 package of Chicken Breast
1/2 cup Whole Wheat Italian Bread Crumbs
1/3 cup Panko
2 TBSP Grated Parmesan Cheese
1 TBSP jarred Pesto
4-6 TBSP Balsamic Vinegar
1 TBSP Sliced Black Olives
2 TBSP diced cherry tomatoes

Preheat the oven to 375. In a Zip lock bag place your breadcrumb, panko, cheese and chicken. Shake until chicken is fully coated. In a baking dish lined with foil, place your 1-2 TBSP of balsamic, and then put your chicken on the sheet. Use the remaining balsamic and coat the chicken, top each piece  with a drizzle of pesto. Add the olives;tomatoes and bake. Cook for 30 minutes depending on the thickness of your breast. Let cool and serve.

This dish can be served with a large salad or what I did was sauteed mixed vegetables with rice on the side.  This is a great dish to use with company, or parties with.

Ground Turkey with Butternut Squash and Tomato

I love experimenting with different kinds of vegetables, squash is so healthy, and delish...my favorite happens to be butternut. The summer is just not the season for great fresh squash so I tried frozen. Lets just say it was husband approved.

Ingredients:
1 package of Butternut Squash cubed
1 package Ground Turkey
1 diced Zucchini
1 can of diced tomato
1 tsp Italian Seasoning
1 TBSP Olive oil
2 TBSP chopped Sun dried tomato

In a saute pan place your oil, butternut squash, zucchini and turkey. Cook till turkey is no longer pink and vegetables are tender. Add your seasoning, sundried tomato and cook for an additional 15 minutes. Remove from heat and serve.

Tips:
This dish can be served with just about anything, I did it with brown rice but you can do quinoa, pasta, or potato.

Healthy Olive Spread

During the summer months, my family like to unwind after work or on the weekend to a great glass of wine and some sliced vegetables with spread before dinner, or going out. I started to notice in the market all the different high calorie spreads and felt it was NOT worth the extra lbs.

Since my family loves olives my mom and I came up with this lower sodium version of the store bought, it is super light and full of flavor...so lets get started.

Ingredients:

1 small can of black olives (washed)
1/2 can of green olives (washed)
1/2 jar of Kalamata olives (washed)
1 clove of garlic
1 TBSP Olive Oil


Take all of the above ingredients and place them into a food chopper or mixer. Chop till all the olives are broken up, pour into a dish and serve.

Tips:
I love to serve this with cucumbers, carrots, or whole grain cracker. It can be a great snack on pita, or toasted whole grain bread.

Whole Wheat Vegetable Pizza

Who doesn't love Pizza, but the calories in the slices are a little less then favorable for out waist, so here is a recipe that my mother made using my Fit Cuisine Whole Wheat Pizza Crust. To get the recipe for the yummy crust you can purchase the book on Amazon or Barnes and Noble.

http://www.amazon.com/Fit-Cuisine-Healthy-Food-Simple/dp/1475907109

Ingredients:

1 Whole Wheat Pizza Dough

1-2 Cup of low moisture Shredded Mozzarella

1 Large Portobella Mushroom (chopped)

1 Asparagus Spear diced

3 Large Vine Ripe Tomato sliced

1 tsp basil

1 tsp olive oil

Preheat oven with your pizza stone to 425 degrees. Prep your pizza dough, that has already been risen and made. Shape your pie according to your desired size (square or round). Brush it with your olive oil, and sprinkle with a little cheese; start to place your vegetables, and countinue to layer the cheese. Complete till everything is on the pie....remember this is a non- tomato sauce pie; all we have are vegetables and cheese. Sprinkle with your basil, and place in the oven on top of your stone. Let it cook for 20 minutes, remove from oven letting it cool for a few and serve.

Tips:
If you are not a fan of these vegetables use whatever you like...this is great for kids to get involved in and even create there own pie. Or you can make these into little appetizers for parties, and gatherings. Either way you can't go wrong with this pizza.

Turkey Kielbasa with Tri Color Pasta and Vegetables

Ingredients:

1 pkg. of Hillshire Farm Turkey Kielbasa (low salt)
1 zucchini (diced)
1 onion (diced)
1 medium bag of  fresh broccoli
1 medium bag of spinach wilted
1 can of chickpeas (raised)
1 lemon (squeezed)
1 box of Tri-color pasta or whole grain
1TBSP olive oil
1tsp garlic

Cook pasta according to box. In a large saute pan heat garlic, oil, and turkey kielbasa, add the vegetables to the pan cooking for about 20 minute, or until soft and tender. Drain your pasta and add it to your mixture along with your chick peas and toss. Heat for another 10 minutes remove from heat add your lemon juice; toss and sprinkle with Parmesan cheese.


Notes:

This dish is great for a summer gathering. Can be served cold or hot, and makes for great leftovers the next day. Although I am not sure a dish this yummy will last. If you are not a fan of Kielbasa, add chicken, Steak, or no protein at all.

Serves 6-8
Total time: 30 minutes

Kids Easy Baked Chicken

 

I decided to start making some healthier recipes for kids, and having 2 nieces whom I adore I wanted to teach my sister that the processed stuff may be quick but is NOT very healthy and even she can get the kids to like this meal. Well sure enough it is not only the most requested by the kids she loves them as well. So let's get started.

Ingredients

1 package of chicken tender

1 cup panko breading (finely broken)

1/2 cup 4C whole wheat bread crumbs

1 egg + 1 egg white

Sprinkle of Parmesan cheese

Sprinkle of Italian seasoning

Olive oil spray

Preheat the oven to 350. In a seal able bag place your panko, breadcrumbs, Parmesan,  and seasoning making sure it is all blended together. Take your eggs and whisk them in a bowl, take your chicken and coat them all with egg, then place them into the bag for breading, seal the bag and shake it so all the chicken strips are coated. Then take a baking tray and spray with oil, remove chicken and place onto the try, once they are there give the chicken one final oil spray and back in the oven for about 25 minutes. Remove, cool, and enjoy!


Tips
See how easy? This can be made with tofu, shrimps, we took the chicken and dunked them in a marinara sauce, or you can use a low salt ketchup or mustard. Either way this is a great way to get your kids to eat better and it took no more than 30 minutes. Serve with a salad or your kids favorite veggie.

Vegetable Frittata

I just got  into eggs, and they are super healthy, and loaded with great protein and vitamins. I normally don't order them out because they are made with butter, heavy cream, or whole milk. But when I am home I eat them all the time for dinner, especially hard boiled. Love them on a salad, but this time I wanted to learn to make an Italian favorite the Frittata. So my mother showed me the basic ingredient and I changed them to this.....


Ingredients

1 small contains of an egg substitute

1/4 cup chopped cherry tomatoes

4 stalks of steamed asparagus (chopped)

1-2 cups fresh baby spinach

2 tbsp low fat mozzarella cheese shredded

Olive oil spray

Pinch of black pepper 


Preheat your oven to 325. In an oven friendly skillet heat up your olive oil and add your tomatoes, spinach, and asparagus till just about wilted. Next take your egg container and pour the entire thing onto your vegetables..Do Not touch it. Let the eggs blend with the other items in the pan. Add your black pepper, and mozzarella cheese. Place the skillet into the oven and leave it to cook for about 15 minutes. Remove from oven and let cool for 5 minutes and serve.


Tips
This was great, first time I ever made one and it was so easy. This is now my new alternative to the boiled egg. I make this for us to eat for dinner, and even lunch the next day for Frank with rice. The sky's  the limit with this dish you can do anything with vegetables, meats, cheese, you decide. Great for kids as well, add there favorite ingredient  and give them the good nutrients they need.

Blueberry Pancakes with Vanilla and Cinnamon

This was a special Sunday treat for my family. Both my dad and husband love pancakes, I am not a huge fan but love to make them and try different ingredients to make them less dense. So here we go...

Ingredients

2 cups of pancake mix (any kind you like)

1 cup of vanilla almond milk

1/2 cup fresh blueberries

Dash of cinnamon 

1 tsp all natural vanilla extract

2 eggs

Combine all the ingredients into a bowl, whisk well so that their are no lumps. Preheat a skillet or flat grill pan and spray with PAM. Ladle you batter and make easy small sized pancakes. This batter should make about 6 to 8.

Tips:
Serve with sliced fresh bananas or strawberries, and if needed organic maple syrup. This can be a great dish for kids as well, and if you have a few left over a yummy snack with peanut butter.

Quinoa Breakfast

What You Will Need:

½ Cup of cooked Quinoa (in water)

2 oz of Unsweetened Almond Breeze

Dash of Cinnamon

1/3 cup fresh berries

Make your Quinoa according to package and place in the fridge overnight for use in the morning. Take your Quinoa and place it into a microwave safe bowl and add your almond breeze, and cinnamon. Place in the microwave for about 1 ½ minutes. Take out stir and add your berries. Eat and enjoy.

Tips:

This is a great meal if you want something warm but can’t do gluten, like me. I decided to try this dish because I just love quinoa, you can make up a batch and leave it in the refrigerator for a few days and always have it ready to go. What I did with this dish was substitute what I use to use (oatmeal) for a better grain that has more protein and helps we through my long morning of training without a drop in energy. Plus you get calcium from the Almond milk which is dairy free, and antioxidants form all the great berries. So I would definitely try this great dish, if you don’t want it for breakfast it makes an awesome snack as well.

Time: 25 minutes (that is to cook quinoa) if cooked already 10 minutes

Serving: 1-2

Fit Cuisine Book Order

I

It is finally here so make sure to click onto the link below and get started on the path to simple healthy meals.

http://www.barnesandnoble.com/w/fit-cuisine-francesca-pucher/1110603559?ean=9781475907100

Roasted Vegetable Salad with Shrimp

I LOVE vegetables, eat a ton of then everyday. I have come up with so many different ways to cook them but this is by far my favorite. I even order meals like this at restaurants, with vegetable (sauteed/grilled/steamed) on the side.

Ingredients:
1 bunch of Asparagus diced
4 grape tomatoes
2 sliced fennel bulbs
1 cup of baby spinach
2 cups sliced mushrooms (baby bello, and white)
1 sliced beet
1-2 sliced figs
4 pieces of cooked shrimp
1 tsp crumbled goat cheese

Lemon Dressing:
3 tbsp lemon juice
1 tbsp olive oil
pepper to taste

Preheat the oven to 350. On a baking tray lines with foil, place your tomato, fennel, asparagus, and mushrooms. Cook for about 20 minutes. On your dish place spinach, beets, and figs. Once the vegetables are complete, place them on your dish, top with shrimp, goat cheese, and dressing. This is the healthiest meal you can eat.

Tips:
This salad is endless, you can use tofu, chicken, beans..the sky's the limit. I eat a salad like this every night, it is my favorite meal of the day. So give it a try and make sure to have a glass of wine with it.

Vegetable and Turkey Saute with Jasmine Rice

This is a great any night go to dish, loaded with vegetables, and protein. Total prep time and cooking for this meal is 30 minutes. So get ready to feel great, with this easy 1 pot dish.

Ingredients:

2 Cups Jasmine Rice  (microwave or regular prep)
1 cup broccoli,
1/2 cup green beans
1/2 cup diced squash and zucchini
1 package of ground turkey
1 tbsp olive oil
1/3 cup diced carrots
1 tsp garlic paste
1 tsp Italian seasoning
1 tbsp sliced sun dried tomato in oil
1/2 cup low sodium vegetable stock

Note:
If you are use microwave rice wait till the end of the cooking process to prepare it, if you are using regular Jasmine rice prepare it while the meal is cooking, it usually takes 25 minutes.

In a saute pan, heat your garlic, oil and ground turkey. Cooking till no longer pink. Then add your vegetables, seasoning, sun dried tomato, vegetable stock and simmer on low heat for about 10-15 minutes. Then stir in your rice, sprinkle with a little cheese and enjoy.

Eggplant Pomodoro with Whole Wheat Rotini

This weeks meal was vegan designed, my clients love eggplant, so I came up with this easy and simple dish that can be made any night of the week. If you are not a big fan of pasta, add rice or make this as a stew with garbanzo or white beans.

Ingredients:

1 Large Eggplant diced
1 tbsp olive oil
1 tsp garlic paste
1 jar or marinara sauce
1 can diced salt free tomatoes
1 tsp Italian seasoning
1 tsp grated Parmesan cheese
1 box whole wheat pasta

Boil water according to box. In a saute pan heat up your olive oil, and garlic paste. Then add your diced eggplant, and marinara sauce. Simmer on low heat until the vegetables are soft. Add your seasoning, and canned tomatoes. Simmer the entire dish for about 10 minutes. Drain your pasta, add to the eggplant mixture, stir and serve.

Ground Turkey with Broccoli and Tomato

This is Fit Cuisine's first meal with Rice Bran Oil, and it came out really clean tasting and delish. So lets get started on the recipe....if you don't have Rice Bran I have made this dish with olive oil.

Ingredients:

1 Package of ground turkey
1 Bag of Fresh broccoli
1 tbsp of Oil (rice or olive)
1 can on diced tomato with basil and garlic
1 tbsp minced garlic
1 tsp Italian seasoning
1 tbsp grated Parmesan cheese

In a saute pan, heat up your oil and garlic along with your ground turkey. Cooking till meat is no longer pink, add your broccoli and  tomatoes and seasoning. Let the whole dish simmer for about 15 minutes or until the broccoli is just shy of soft. Reduce heat, sprinkle with Parmesan cheese and serve.

Tips:
I prepared this dish with whole grain Penne, but you can use whatever grain you like. Either way you can't go wrong.

Rice Bran Oil-Just what is it?

This past week Fit Cuisine cooked with what is being called the new super oil. Rice Bran Oil is the oil extracted from the germ and inner husk of rice. It is known for its high smoke point, making it great for cooking things like a stir fry, one of the Asian staples (it is an Asian derived product). This oil is made of the following:

47% monounsaturated fat
33% polyunsaturated fat
20% saturated fat.

So as you can see it has many healthy benefits.

1) Lowers Cholesterol
2) Anti-Cancer Effect
3) Skin Protector
4) Antioxidant Packed

This oil is located in your Whole Foods Market or any specialty food store, just ask for it by name, and get cooking for better health.

Rigatoni with Escarole, Sun Dried Tomato, Artichokes and Chicken

Can't go wrong with an old Fit Cuisine favorite, here is last nights recipe made with a little more vegetable then the original.

Ingredients:

1 package of chicken tenders diced
1 tbsp olive oil
1 tbsp minced garlic
1 head of escarole cleaned and chopped
2 tbsp sun dried tomatoes in oil
2 tbsp artichokes in oil
2 roasted red peppers chopped
Dash of red pepper
Dash of Parmesan cheese (grated)
1 box of Rigatoni

Boil water according to box. In a saute pan, heat up your oil, garlic, and chicken. Toss in your chopped escarole and cook until it is wilted. Add your sun dried tomatoes, artichoke, and roasted peppers. Toss together add your cooked pasta, red pepper flakes and grated cheese.

Tips: Pairs well with a great salad and makes for great leftovers the next day. If you don't want pasta add quinoa,or brown rice.

Baked Whole Wheat Spaghetti with Squash

Spaghetti seems to be a family favorite, so I decided to try something totally different from meatballs and marinara....welcome the bakes pasta dish...made with heart healthy whole grains, lean ground turkey and squash. The whole dish takes no time to prepare and you can add or omit whatever you want.

Ingredients:

1 package of lean ground turkey
1 tbsp olive oil
1 tsp (better life butter)
1 box (13 oz) whole grain pasta
1 zucchini diced
1 squash diced
1/2 cup shredded low moisture mozzarella
3-4 tbsp grated Parmesan
1 tsp Italian season
1 box of strained tomatoes
1 tsp minced garlic

Preheat the oven to 350. Get your pot ready to boil water. Using a saute pan, heat up olive oil, garlic, and ground turkey, cooking the turkey till no longer pink. Then add your squash, Italian seasoning, and tomatoes. Let the entire pot simmer on low heat for about 10 minutes. Drain pasta, and add to the saute pan. Sprinkle with a little Parmesan and mozzarella and stir together. Take your butter and place it into a baking dish, spreading all around. Turn off saute heat and pour into the baking dish. Sprinkle with more Parmesan and mozzarella. Place in the oven for about 15 minutes, remove and enjoy.

Linguini with Chicken, Sweet Potato, Zucchini, and Brussel Sprouts

This is a very interesting pasta combination and one that you may not think of trying. I came up with this dish from leftover vegetables in the fridge that I didn't want to spoil and 2 unused sweet potatoes. Who says you need to throw away unused fridge items?

Ingredients:
1 (13 oz) box of whole grain linguini
2 small sweet potatoes diced
1/2 cup sliced Brussel sprouts
1 zucchini sliced
1 can diced tomato in olive oil
1 tbsp olive oil
1 tsp garlic
1 package of chicken diced
1/2 cup reduced sodium vegetable broth
1 tsp Italian seasoning

Boil water for your pasta. In a sauté pan heat up your olive oil, garlic, and add the chicken, with potatoes. Let the 2 cook together for about 5 minutes. Then add your sprouts, zucchini, and Italian seasoning. Cover and let cook for another 10 minutes, till potatoes are a tad tender. Then add your vegetable stock, and can tomato, simmering the pot on medium low until all vegetables are soft. Drain pasta, and add to the pan. Toss together, sprinkle with Parmesan cheese, and serve.

Tips
If you don't want to use pasta, use rice or no grain at all. Just add a few more potatoes. This dish is loaded with nutrients and fiber. A great way to satisfy the stomach. So go ahead impress your family and give this a try.

Huge Guilt Free Salad with Shrimp

This was a dish that I can up with on a Friday night while chilling with my mom. We both wanted a salad but didn't feel like going out for dinner. So we took all the ingredients she had in the refrigerator and made a GREAT large salad that we enjoyed.

Ingredients:
1 Cup baby Spinach
2 Cups mixed salad greens
1 head of asparagus (roasted)
1 cup button mushrooms (sliced)
1/4 cup diced grape tomato
1 avocado sliced
3 tbsp wheatberry (cooked)
1-2 tbsp chopped olives
1 tsp cranberries
1 tsp sliced almonds
1tsp feta cheese
3 oz cooked shrimp(fresh or frozen)


Preheat oven to 350, and roast your asparagus for 20 minutes. Take your already cooked shrimp and thaw them under cold water till no longer frozen. Place all other ingredients in a large bowl, add your roasted asparagus, shrimp, and feta, toss together. Dress before serving.

Tips:
This is a dish that can be used with any protein and tossed with any non cream based dressing. We used my moms great lemon vinaigrette (listed below). Enjoy this all summer long, or on a night where you have no interest in going out. Pairs really well with white or red wine!!

Vinaigrette:
1-2 TBSP olive oil
1 TBSP lemon juice
pinch of garlic and pepper

Penne with Turkey and Eggplant

This is a great dish filled with all the flavors of Eggplant Parmesan. A quick and easy dish you can prepare any night of the week.

Ingredients:
1 Package of ground Turkey or Lean Ground Beef (90%)
1 tbsp olive oil
1 tsp minced garlic
1 can diced tomato with oregano and basil
1-2 cups Marinara Sauce
1 large Eggplant sliced in cubes
1 Box of whole grain Penne (13 oz)

Bring a pot of water to a boil. In a saute pan heat olive oil, garlic, and ground meat. Cook till its no longer pink, add your canned tomato, sauce, and eggplant. Let the entire dish simmer for about 15-20 minutes. Cook your pasta according to box, drain and place into a bowl. Top with your meat and eggplant, stir together, sprinkle with Parmesan cheese and serve.

Tips:
This dish smell AMAZING....if you don't want to use pasta use rice or just place it into a bowl, like a hearty stew. FYI tastes even better the next day.

Healthy Carrot, Zucchini and Tomato Soup

I love soup but I don't enjoy cream based soups. I also like to make my own because no matter what labels say canned anything has a tone of sodium. So I like to control my nutrients in soup. So I used my favorite kind (tomato) with an added twist of extra vegetables. So let's get started on this quick low fat healthy soup.

Ingredients.
1 box of diced tomatoes (Pompi)
4 carrots diced
2 zucchinis diced
2 tsp minced garlic
1 medium onion diced
2 tbsp olive oil
Black pepper to taste
Dash of Cumin to taste
3 cups low sodium or low fat chicken or vegetable broth

In a soup pot or Dutch oven, heat oil, onions and garlic. Add your vegetables, tomatoes, and broth. Reduce heat to low and simmer for about 20 minutes or until vegetables are soft. Add spices, reduce heat and let cool before you emulsify or blend it. Once blended the consistency is smooth and velvet, you may just think there is cream in it. Serve with a salad and enjoy. <

Baked Tuna with Roasted Vegetable Salad

I love fish and this is one of those dishes that will work with just about any fish you want. If I don't have Tuna I use salmon of even shrimp. This is a great way to get protein vegetables on one dish.

Ingredients
1-2 pieces of tuna or salmon (more if you have extra people)
Dash of ginger
Splash of lemon juice

Vegetable
1 head of asparagus
1/2 cup of green beans
Sliced fennel
1 cup sliced mushrooms (button or portobello)
Olive oil spray

Preheat your oven to 350. Place your fish in a pan and sprinkle your ginger on top. Take all your vegetables and place them on a baking dish spray with a little olive oil. Before placing your tuna into the oven spritz the lemon juice over it. Place your vegetables into the oven for about 20 minutes, the once your timer hits 10 place the fish in. Remove once it is done, place all your vegetables on a dish and top with the tuna. Squeeze with fresh lemon and olive oil and enjoy.

Tips
I love Greek yogurt sauce so I top mine with that or salsa. Either way you can't go wrong. Makes a great nutritious meal.

Chopped Chicken Sausage with Peppers

All Fit Cuisine clients love the classic recipes so I decided to try a different spin on sausage and peppers only instead of keeping the sausage whole and using turkey or pork I found a great chicken sausage from Primio. Less fat and just as much flavor. So let's get started

Ingredients
1 package of chicken sausage out of the casing
1 tsp Ms. Dash Italian seasoning
1 yellow pepper chopped
1 red pepper chopped
1 orange pepper chopped
1 small onion diced
1 tbsp olive oil
1 tbsp minced garlic
1 can diced tomatoes with basil
2 cups marinara sauce
1 12 oz bag of whole wheat wide noodles

Boil water for noodles. In a saute pan heat up oil, garlic, and onions till tender. Then add your peppers and sausage (out of casing). Stir in canned tomatoes and simmer on medium low heat for about 10 minutes, or until peppers are tender and sausage is no longer pink. Add your spice and stir all together, pour in the marinara and simmer once again for about 10 minutes. Place your noodles into the boiling water. Once the sausage in complete place into a serving bowl, toss your noodles and stir altogether. Garnish if you want with Parmesan cheese. Serve and enjoy.

Tips
If you don't want to use noodles use any pasta, rice or quinoa you wish. This is a quick healthy and complete meal. Having the sausage out of the casing makes it more flavorful, plus everyone gets to enjoy the yummy sausage.

Zucchini and Mushroom Bake with Pasta

This is a fun yummy recipe that takes no time to make and is full of nutrients and flavor.

Ingredients
1 package of mushrooms slices
1 tbsp olive oil
1 tsp garlic
1 bag of fresh baby spinach
1 can of diced tomato
1 zucchini sliced
2 tbsp low fat part skin
1 box whole grain pasta (rotini or ziti with lines)

Boil water according to box. Preheat oven to 350. In a saute pan heat up garlic, oil, for about 1 minute. Then add your zucchini and mushrooms cooking till tender. Then place pasta in boiling water, cooking till just about al dente. Add spinach to the sauté pan and canned tomato cook till all vegetables are tender. Drain pasta and place into a pan, add vegetable mixture and stir all together. Toss in your ricotta cheese mix together and place in the oven for about 15 minutes. Remove from the oven and let cool.

Tip:
This is a great vegetarian meal, if you want add chicken for extra protein. Can be made in advance and reheated the next day.

All Natural Food from the Earth---Potato

So the other day Frank and I went to the farmers market in town, I asked what he wanted to eat for this weeks dinners and he comes to the checkout with a bag of potatoes. He said "it has the best ingredient, itself." So I decided to give some recipes a shot using the spud of he earth...they are super healthy, only 110 calories fat free, sodium and cholesterol free and loaded with potassium, Vitamin C, Fiber, B6, and Iron. So here we go, I call it Chicken Italian with Potato.

Ingredients:

3 Chicken Breasts
1 Cup of Broccoli
1 Cup Spinach
1 Can of Diced Tomatoes
1 TBSP Italian Seasoning
1 tsp Grated Cheese
1 palm full of black olives
2 TBSP Low Moisture Shredded Mozzarella Cheese
1/2 Cup low sodium Vegetable Broth
1 tsp minced Garlic
2 Potatoes Sliced and steamed

In a microwave safe dish, place your sliced potatoes, steam them in the microwave for about 3-5 minutes. In a saute pan, place your garlic, vegetable broth, and chicken. Cooking on low heat for about 3 minutes, on each side. Then add your broccoli, potatoes and seasoning, covering for about 10-15minutes till the vegetables and potatoes are soft. Then add your olives and grated cheese, simmer low for another 10 minutes, reduce the heat, add the shredded mozzarella, remove from stove and serve.

Tips:
Potatoes cook faster if you steam them covered in the microwave first. Then once the chicken is cooked just add everything else into the pan, except the shredded cheese. Let the whole thing simmer till the veggies are cooked and serve. Super quick, healthy and simple.

Diced Chicken with Fresh Mozzarella and Tomato

A healthy meal to impress your friends or hubby, plus the kids will like it as well.

Ingredients:

1 Package of Chicken Tenders
2 TBSP of Olive Oil
2 TBSP Italian Seasoning
1 TBSP Fresh Basil
1 TSP Minced Garlic
1 Pint Cherry Tomatoes
1/4 cup diced fresh mozzarella
12 oz of Whole Grain Rigatoni

In a pot boil water for your pasta. Take a saute pan and place your olive oil, garlic, and diced chicken. Cook until the chicken is no longer pink; add your spices and tomatoes to let all the flavors blend together. Drain your pasta and add it to the pan, toss around a few times so the seasoning, and oil can coat the pasta, turn off the heat and add your mozzarella. Garnish with a little extra basil and Parmesan cheese if you want and serve.

Tips:
If you don't want to use pasta, use rice or keep it as a main dish without a starch and add a salad. So fast easy and healthy. Also if you are not a fan of chicken add shrimp or tofu.

Mediterranean Vegetable Pasta

This dish is was designed for my mom, and her crazy love for Feta Cheese and Pasta. This was super easy and came out a lot better then I thought being it the first time I added Feta to pasta.

Ingredients:
8 oz of Thin Spaghetti
1 green pepper chopped
1 zucchini sliced
2 Large Porto Mushrooms sliced
1 small asparagus heads diced
1 Red Pepper diced
1 small onion diced
1 carrot diced
1 tsp minced garlic
1 handful of grape tomatoes
1/2 can on no salt petite diced tomatoes
1 cup broccoli
2 TBSP Olive Oil
2 TBSP Feta Cheese Crumbles
1 tsp Italian Seasoning

Boil up your water for the pasta and the broccoli. (We are going to boil the 2 together) In a saute pan, heat up your olive oil and garlic for 1 minutes. Then add all your vegetables to the pan on medium low heat covered; for about 10 minutes. Then add your seasoning, and stir a few times. Once the pasta and broccoli are tender and done drain them and add to your vegetable mix. You may need to add a touch more olive oil here just to give everything one more final coat. Mix together and top with the Feta cheese, let everything blend and flavor together, then serve.

Tips:
You can add chicken or Shrimp to this. It can be a great side dish or an awesome vegetarian dish for a party.

Chicken Ragu

Here is one of 2012's new one pot winter warm me up meals. Plus I found a new grocery item that is great if you are on the go and want a portioned out serving of pasta. It Ronzoni Boil in a bag serving size. Cooks in 3 minutes flat. How easy is that.

Ingredients:
3 cups of pasta or rice
1 Package of chicken tenders, of boneless chicken thighs diced
1/2 of a medium onion chopped
2 carrots chopped
2 celery stalks chopped
1 Can of diced tomatoes
1 TSP Italian Seasonning
1 Large container of Tomato Sauce
1 TBSP minced garlic
2 TBSP Olive Oil

In a pot boil up you water for pasta, here I used the small sized spiral pasta. In a saute pan heat up your oil, garlic, carrots, celery and onions till slightly translucent. Then take your diced chicken and add it to the pot stirring a few times then letting it cook on medium low heat. Add your diced tomatoes, and sauce letting the flavors combine and come to a simmer. Season with the appropriate amount and let it sit for 10-15 minutes. Drain your pasta and pour it into the pan stir altogether, garnish with a little cheese and serve.

Tips:
This can be prepare in a small soup pot as well. If you don't have pasta, rice is good or you can serve it like a stew with no starch and a large salad. Either way you can't go wrong. Enjoy!

Fit Cuisine's 2012 Healthy New Year Meals

Pork Parmigiana

1 Package Pork Tenderloins (lean)
1-2 Cup Italian season panko breadcrumbs (depending on size of pork and serving)
1 Egg
1-2 cup of Marinara
1/3 cup shredded low fat mozzarella
1 TBSP Olive Oil

In a dish place your breadcrumbs, in another dish place your egg and whisk it. You are going to be dredging the pork here. So take a piece of pork dip it in egg, then breadcrumb. Do the same for the other pieces. When you are done, take a skillet and coat it with olive oil. Place your pork and cook it on both sided for about 5 minutes each (covered). Then take your sauce and pour 1 cup into the saute pan let the pork cook in the meat till it is no longer pink. Remove from the heat and sprinkle your mozzarella, letting the cheese melt. Serve and enjoy.

Tips:
Pork is considered another lean form of protein if you get tired of chicken. If you don't have panko breading use whatever you like. I served this with Whole Grain Barilla Pasta.



Southwestern Goulash

I always wanted to know what Goulash was, it seems to be a popular dish to serve in the cold weather months and is always on Food Channels. So I did a little research and found out that its a popular one pot (love it) dish that consists of meat, potatoes, and vegetables, along with different spices. So I decided to put my own spin on a Fit Cuisine Goulash. Here we go!

1 Lb of ground Turkey
2 TBSP Olive oil
1 can of diced tomatoes
1 can diced tomatoes with green chilies
1/4 cup frozen corn or a small no salt can
2 cups tomato sauce
dash of cumin
2 TBSP minced onion
dash of black pepper
1-2 cups of whole grain elbow pasta or brown rice

Prepare water for pasta or rice. In a saute pan, add your onions, and oil. Heat for about 1 minute, then place your ground turkey in to cook. Cook your turkey so that its no longer pink, then reduce the heat to low add in your, canned tomatoes, corn, sauce, and spices. Cook up your grain of choice. Let the goulash simmer for about 15 minutes so the flavors fill the meat. Drain pasta, turn off the pan, and place your pasta into the Goulash giving it a huge stir.  Place on the table and serve.

Tip:
You are getting a complete one pot healthy meal. Serve if you want with a mixed green salad and enjoy.


Spaghetti with Mushrooms and Italian Seasoning

This is a different approach to one of my favorite side dish. I love mushrooms, and thought why not introduce this with some whole grain pasta that everyone enjoys.  Lets just say the smell was amazing, so give it a shot and enjoy.

1 Box Whole Grain Pasta
1 Container of slice white mushrooms
1 container of Shitaki mushrooms
2 TBSP olive oil
1 lemon
1 TBSP Parsley
1 tsp Italian seasoning
1 TBSP Parmesan cheese

Cook up pasta according to the box. In a saute pan heat up your olive oil, and place your mushrooms, the zest of the lemon, and all your spices together on medium low heat. Stir a few times. Before draining your pasta, reserve 1 cup of water from it. Toss your spaghetti into the saute pan with the mushrooms, stir altogether. Pour the 1 cup of reserved water toss again and remove from heat. Place into a bowl and garnish with Parmesan cheese and a little more parsley.


Beef with Green Beans and Noodles

1 lb of 90% ground beef
1 TBSP minced garlic
1 Can diced tomatoes
1 TBSP Italian seasoning (Ms. Dash)
2 cups marinara sauce
1 6 oz bag frozen cut green beans
1 Bag wide whole wheat noodles

Boil water for noodles. In a saute pan heat olive oil and garlic, then place in your chopped beef. Cook the meat until it is no longer gummy. Then reduce the heat to low, add your diced tomatoes, seasoning, green beans and marinara sauce. Cover and let the whole thing simmer for 15 minutes. Cook up you noodles, and drain them. Place the noodles in a big bowl. Remove the meat from the heat and pour it on top of the noodles, give it a good toss, and sprinkle with Parmesan cheese. Serve and enjoy!