Mediterranean Chicken and Pasta

Prep Time: 35 Minutes
Start to Finish: 35 minutes
4 Servings (about 2 cups each)

2 cups uncooked multigrain or whole wheat penne pasta (6 oz)

2 cups fresh broccoli florets

1 tablespoon olive oil

1 lb boneless skinless chicken breasts, cut into 1-inch pieces

1 package (8 oz) sliced fresh mushrooms (3 cups)

2 cloves garlic, finely chopped

1 cup grape tomato, halved

2 medium green onions, sliced (2 tablespoons)

1/4 cup chopped fresh or 2 teaspoons dried basil leaves

1/4 teaspoon crushed red pepper flakes

4 teaspoons cornstarch

1 cup reduced-sodium chicken broth

1/2 cup crumbled feta cheese (2 oz)

1. Cook pasta without salt as directed on package, adding broccoli during last 3 minutes of cooking; drain

2. Meanwhile, in 12-inch nonstick skillet, heat oil over medium heat. Add chicken; cook 4 to 5 minutes, stirring frequently, until chicken is no longer pink in center. Remove from skillet.

3. Increase heat to medium-high. In same skillet, cook and stir mushrooms and garlic 2 minutes. Stir in tomatoes, onions, basil and pepper flakes; cook and stir 1 minute longer.

4. In 2-cup glass measuring cup, mix cornstarch and broth until smooth. Add to vegetable mixture in skillet. Cook and stir 1 to 2 minutes or until sauce is thickened and bubbly. Stir in pasta mixture and chicken; cook and stir until thorougly heated. Dish out in serving plates and sprinkle with cheese.

Banana-Oat Cookies

Instead of butter and eggs, these chewy drops contain peanut butter and banana.

Prep: 20 min.
Bake: 10 min. per batch

Makes 20 servings


Nonstick cooking spray

1 large banana, mashed (1/2 cup)

1/2 cup chunky peanut butter

1/2 cup honey

1 tsp. vanilla

1 cup rolled oats

1/2 cup whole wheat flour

1/4 cup nonfat dairy milk powder

2 tsp. ground cinnamon

1/4 tsp. baking soda

2/3 cup dried cranberries or raisins


1. Preheat oven to 350 F. Lightly coat large cookie sheet with cooking spray; set aside.

2. In large bowl, combine banana, peanut butter, honey, and vanilla. In small bowl, combine oats, flour, milk powder, cinnamon, and baking soda. Add oat mixture to banana mixture, stir until combined. Stir in dried cranberries.

3. Drop dough by rounded tablespoons 2 inches apart onto prepared cookie sheet. Flatten dough mounds slightly. Bake for 10 - 12 minutes or until lightly browned. Transfer to wire rack; cool.

Mango Peach Smoothie

Makes 4 servings


1 cup sliced fresh mango

1 cup sliced peaches

1 6-oz container fat free peach yogurt

1 cup fat free milk

1 cup small ice cubes or crushed ice


1. In blender, combine mango, peaches, milk and yogurt. Cover and blend till smooth.

2. Slowly add ice through hole, blending until nearly smooth.

Creamy fruit salad

This is one fruit salad I can eat every other day!

Prep time: 20 minutes
4 servings (1 cup each)

Dressing

1 container (6 oz) fat free lemon or vanilla yogurt

1 tablespoon light mayonnaise

1/4 teaspoon grated orange peel

2 tablespoons orange juice

Salad

2 large unpeeled red apples, cubed (about 3 cups)

1 medium orange, peeled cut into bite-size pieces

2 tablespoons golden raisins

2 tablespoons coarsely chopped walnuts

1. In small bowl, mix dressing ingredients until well blended.

2. In medium bowl, mix all salad ingredients and walnuts. Pour dressing over salad; toss gently to coat.

3. Spoon salad into four plates and sprinkle with walnuts.

Strawberry Banana Smoothie

It's that time of year where strawberries are plentiful. What better way to use up your strawberries by making a smoothie?

Total prep time: 10 minutes

Makes 3 servings

1 cup sliced strawberries

1 cup sliced banana

1 cup fat-free milk

1 6-oz carton strawberry or vanilla fat-free yogurt with no calorie sweetener

1 cup small ice cubes or crushed ice

1. In blender combine strawberries, banana, milk, and yogurt. Cover and blend until smooth.

2. Slowly add ice through hole in lid, blending until nearly smooth. If desired, garnish each serving with fresh fruit.

Salad with grilled shrimp

I had shrimp in my scrambled egg for lunch, and for dinner it is salad with grilled shrimp. I LOVE shrimp! I love it any way it comes!

Time: 54 minutes
Servings: 2

1/4 cup lemon juice, divided

1/2 teaspoon ground cumin, divided

1/4 teaspoon salt, divided

1/4 teaspoon red-flakes, divided

1 cup large shrimp, peeled and deveined

1 bag (about 2.5 cups) Field Greens salad or other mixed baby greens

1/2 cup cilantro leaves

1/2 cup sliced black olives

1/2 cup grape tomatoes

2 tablespoon extra virgin olive oil


1. In medium bowl, whisk 2 tablespoon lemon juice, 1/4 teaspoon cumin, 1/8 teaspoon salt, and pinch of pepper flakes. Stir in the shrimp. Let stand to marinate at room temperature, stirring occasionally for 20 minutes.

2. Meanwhile, in serving bowl, combine salad greens, cilantro, olives, and grape tomatoes. Refrigerate until ready to serve.

3. In small bowl, whisk together olive oil and remaining 2 tablespoon lemon juice, 1/4 teaspoon cumin, 1/8 teaspoon salt, and pepper flakes.

4. Lightly oil grill pan and preheat over medium heat. Grill shrimp for about 2 minutes on each side, or until bright pink and just opaque throughout. Toss shrimp with greens and dressing.

Exchanges: 1 veg, 3 meat, 1 1/2 fat

Shrimp and green onion egg scramble

I was browsing some food blogs last night and came across a shrimp and green onion egg scramble. I can't remember the name of the blog otherwise I would link it here.

The ingredients were on hand and it was one of those dishes that is easy to prepare. All I needed were 2 eggs, a stalk of green onion, about 5 shrimps, a pinch of salt, a sprinkle of pepper and a little oil.

And that was what I whipped up for my lunch today. Nice and light.