CHICKEN ENCHILADA

Ingredients:

• 10 Ounces Cooked Chicken — shredded
• 2 cups Scallions — finely chopped
• 2 Cups Enchilada sauce
• 6 Inch prepared corn — tortillas
• 1 1/2 Ounces Part-skim mozzarella cheese, grated

Enchilada Sauce:

• 16 oz No Salt Added tomato sauce
• 1 t oregano
• 1 t garlic powder
• 1 t chili powder, Or More To Taste
• 2 t onion powder
• 1/2 t Cumin

Directions:

1. Preheat oven to 400º F, unless you have a microwave. In a bowl, combine the chicken, half the scallions, and 1/2 cup of the enchilada sauce. Soften the corn tortillas, two at a time, by steaming them for 10 seconds, or cook in a microwave for 10 second on high.
2. Spoon 1 cup of the enchilada sauce on the bottom of a 9×11-inch pan. Fill each tortilla with about 1/4 cup of the chicken mixture. Roll each tortilla and place seam side down on the sauce in the pan.
3. Top with the remaining cup of enchilada sauce, sprinkle with the cheese and the remaining scallions. Bake for 10 minutes or microwave on high for 5 minutes.

Makes 6 Servings (1 Enchilada Per Serving)

Nutrition Info: 151 cal, 15g protein, 1.8g sat. fat, 16g carbs, 3.3g cholesterol, 3.3g fiber, 95mg calcium

4 SP Per Serving

BLACK BEAN CHILI

THIS IS WHAT YOU NEED

ONE DICED ONION
3 DICED CELERY STALKS
1 TBSP SEASONED SALT
1 TS CHILI POWDER
1 SMALL CAN TOMATO SAUCE
1 JAR SPAGHETTI SAUCE
1 TS GARLIC POWDER
1 PD GROUND BEEF
1 SMALL JAR OF SALSA
2 CANS OF BLACK BEANS
1 CAN OF FAT FREE REFRIED BEANS
1 CAN OF KIDNEY BEANS
4 CUPS OF WATER
1 TS OF ONION POWDER
3 SPRAYS OF OLIVE OIL COOKING SPRAY




THIS IS HOW WE DO IT

SPRAY A LARGE POT WITH COOKING SPRAY AND ADD DICED ONION AND CELERY.
COOK CELERY AND ONION FOR ONE MINUTE.

ADD GROUND BEEF AND COOK TIL NO LONGER PINK.  WHILE THE BEEF IS COOKING OPEN ALL  OF YOUR CANS.
ONCE THE BEEF IS DONE ,DRAIN EXCESS OIL AND RETURN TO POT.

ADD THE SEASONINGS AND MIX WELL.
ADD THE SAUCES AND MIX WELL.
ADD THE BEANS AND MIX WELL
ADD THE WATER AND MIX WELL

COVER WITH A LID AND SIMMER FOR 10 MINUTES.
1 BIG POT IS ABOUT 15 ONE CUP SERVINGS.

YOU CAN FREEZE  THIS CHILI FOR AT LEAST 2-3 MONTHS.
I USE THIS RECIPE AS A MEAL PREP.  AND IT IS A WEIGHT LOSS RECIPE.

SPICY SAUSAGE RIGATONI

1 tablespoon oil , USE ANY KIND.

half of a yellow onion, minced

12 ounces spicy Italian sausage (casings removed – just the ground meat)

1 teaspoon dried oregano

1 teaspoon garlic powder

1 teaspoon onion powder

1/2 teaspoon red pepper flakes

1 1/2 teaspoons seasoned salt

1/2 teaspoon black pepper

1 28 ounce can San Marzano tomatoes, including their juice

1/4 cup Italian dressing 

1 lb. whole wheat rigatoni

1/2 cup reserved pasta water

1 jar of spaghetti sauce, of your choice. I use Aldi spaghetti sauce. 

Parmesan and parsley or basil for topping

INSTRUCTIONS

1. Heat the oil in a skillet over medium high heat. Add the onion – saute for 10 minutes or so, until the vegetables are very soft.
2. Add the ground sausage, oregano, red pepper flakes, seasoned salt, and pepper. When the sausage is fully cooked, add the dressing to get the browned bits off the bottom of the pan.
3. Add the tomatoes  and 1 jar of spaghetti sauce – simmer for 10-20 minutes while the pasta is cooking.
4. Cook the pasta according to package directions. When draining, reserve 1/2 cup of the cooking water. Combine the pasta, the sauce, and the reserved water and toss gently to combine. Transfer to a large serving dish and top with Parmesan and parsley or basil. Serve with bread and butter or a tossed salad which is what I have been doing lately. 

CAJUN CHICKEN WITH CREAMY SPINACH SAUCE

Ingredients

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• 4 (6 oz) boneless, skinless chicken breasts
• Salt and black pepper
• 1 1/2 Tbsp olive oil
• 2 Tbsp butter
• 1 Tbsp garlic, minced
• 1 Tbsp flour
• 5 oz fresh spinach, rinsed, drained and chopped (3 1/2 packed cups)
• 1 1/4 cups milk
• 4 oz Cream cheese, diced into small cubes
• 1/3 cup finely shredded parmesan cheese
• 1/4 cup sour cream
• Red pepper flakes (optional)
• cajun season for chicken 

Instructions

1. Pound chicken to an even thickness using the flat side of a meat mallet. Season both sides with cajun season 
2. Heat olive oil in a large skillet over medium-high heat. Add chicken and cook until golden brown on bottom, about 5 - 6 minutes. 
3. Rotate chicken to opposite side, add continue to cook until chicken is golden brown on bottom and center registers 165 on an instant read thermometer, about 5 minutes longer. Transfer chicken to a plate, cover with foil to keep warm.
4. Melt butter in same skillet used to cook chicken over medium heat. Add garlic and flour and cook 30 seconds then add in spinach  and saute until spinach has wilted, about 1 minute. 
5. Pour in milk, while scraping up browned bits from bottom (don't worry if you can't get all of it, the golden bits will come up as it continues to cook). 
6. Add in Cream cheese and parmesan, season with salt and pepper to taste, and cook and stir until mixture has thickened slightly and cheeses have melted. 
7. Stir in sour cream then return chicken to skillet. Sprinkle with red pepper flakes. or you can just pour the sauce over the top. serve over a bed of rice or mashed potatoes.

ISLAND CABBAGE

• 1 medium head cabbage, washed and sliced into strips 
• 1 medium carrot, washed  and sliced into thin pieces
• 2 teaspoons  oil, I used vegetable 
• 1 medium onion, chopped
• 1 teaspoon garlic, minced
• 1 red bell pepper, chopped
• 1/4 teaspoon dried thyme
• 1/2 teaspoon salt
• 1 cup of vegetable broth 
• 1 teaspoon Cayenne pepper

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1. Remove outer leaves of cabbage, cut in half, using a knife , then slice into thin strips discarding the inner core.  rinse well  and set aside.

   
   

   thinly slice carrot.and set aside
2. Heat oil in a large skillet on medium high heat. Saute onion, garlic, bell pepper,  and carrots until soft, about 3-4 minutes. stir while it  sautés.

   
   

   then add the broth, cabbage, salt, pepper and thyme.

   
   

    and stir well.Cover and allow to cook for about 10 minutes stirring occasionally.

CHICKEN NOODLE SOUP

Ingredients

• 3 cups boneless chicken thighs, about 4-6 thighs.
• 1 (10.5 oz.) can cream of chicken soup
• 6 cups low-sodium chicken stock
• 1 cup milk
• 1/2 cup chopped celery
• 2 medium carrots, diced
• 1 (1 oz.) packet Ranch dressing mix
• 1 cup crumbled bacon
• 1 1/2 cups shredded mild cheddar cheese
• 1/2 cup cream cheese, softened
• 8 oz. Thin Spaghetti or Angel Hair - uncooked

Instructions

1. Combine chicken,  chicken stock,  celery, carrots,in a large pot over medium-high heat and bring to a boil.add noodles and stir very well
2. Turn down heat to medium-low and simmer for 20 - 25 minutes.
3. add bacon, cream cheese, cheddar cheese, ranch ,milk , soup and simmer until noodles are fully cooked.
Top with extra crumbled bacon if desired
4. ENJOY!!

LOADED POTATO SOUP

Ingredients

Serves 6-8 sides
• 4 slices of cooked bacon, diced.
• 3 tablespoons of unsalted butter
• 1 ½ cups of onion, chopped
• 1 tablespoon of minced garlic (2-3 cloves)
• 5 cups of cubed potatoes, about ½ inch chunks (4-5 larger Russet potatoes)
• 1 stalk of celery, finely chopped
• 32 ounces of chicken broth
• ½ teaspoon of salt, or to taste
• ¼ teaspoon of black pepper, or to taste
• ¼ teaspoon of ground thyme
• ½ cup of flour
• 1 ½ cup of half and half
• ½ cup of sour cream
• 2 cups of cheddar cheese
• garnish with chopped green onions and sour cream

Instructions

Serves 6-8 sides
1. In a heavy bottom pot over medium high heat, cook bacon. Once bacon has been cooked, set it to the side and discard any fat remaining. Add in butter, let it melt and add in onions. Cook for 3-4 minutes, stirring occasionally, or until onions are translucent. Add in garlic, and cook for an additional 30 seconds.
2. Add in the flour, and whisk it around for a minute, before slowly whisking in the half and half and chicken broth. Once all ingredients have combined, add in the seasonings, potatoes, and celery. Bring soup to a simmer and cover halfway. Cook for 25 minutes, or until potatoes are tender. While potatoes are cooking, roughly chop the bacon, and keep to the side.
3. Once potatoes are tender, lower heat to low and add in chopped bacon, sour cream, and cheese. Gently stir, and wait 2-3 minutes for bacon to heat through and cheese to melt.
4. Serve.
5. ENJOY WITH YOUR FAMILY!

CHOCOLATE CHIP PEANUT BUTTER COOKIES

Ingredients

• 2 1/4 cups flour
• 1 tsp salt
• 2 tsp baking soda
• 1/2 cup butter, softened 
• 1/2 cup shortening sticks
• 1 1/2 cup peanut butter
• 1 1/2 cup brown sugar
• 1/2 cup white sugar
• 2 eggs
• 1 tbsp vanilla
• 1 1/2 cups semi sweet chocolate chips

Instructions

1. Start by combining your dry ingredients, the flour, salt, and baking soda, in a medium bowl and mix to combine.
2. Next, combine the butter shortening and peanut butter in your mixer or a large mixing bowl. Make sure to use traditional peanut butter, not the natural variety.
3. Mix the sugars in with the peanut butter mixture until it is light and fluffy. Then stir in the eggs and vanilla until everything is combined.
4. Take the dry ingredients and mix it into the peanut butter mixture in thirds. I use my kitchen aid for this, but if you don't have one then you can do it by hand. The dough will be stiff but not crumbly and should be easy to form into cookies.
5. Use a tablespoon to scoop about 2 tbsps of the dough out then roll it into a ball and flatten very slightly to make a disc. Or, make these large by measuring it out with a 1/4 cup measure then rolling and flattening.
6. Bake at 350˚F for 8-10 minutes or until the center of the cookies are just set. Remove from oven and let sit for 2 minutes then move them over to a wire cooling rack. Enjoy!

CAJUN PASTA WITH CHICKEN AND SHRIMP

Ingredients

• 1 tablespoon seasoned salt
• 8 ounces penne pasta
• 1 pound raw shrimp deveined, 
• cleaned, tail removed
• 4 boneless chicken chicken thighs, remove fat. and dice.
• 2 tablespoons cajun seasoning
• 1 tablespoon olive oil
• 1 tablespoon butter
• 1 cup heavy cream
• 1/2 cup parmesan cheese

Instructions

1. Add salt to pot of water and bring to a boil. Cook pasta to al dente doneness. Before draining, scoop out at least 1/2 cup of the cooking water. Drain pasta and set aside.
2. While the pasta is cooking, cook the chicken, shrimp and sauce. Combine chicken and shrimp with cajun seasoning and olive oil in seperate bowls. Toss to combine.
3. Heat large skillet over medium high heat. Add butter and melt. Add shrimp in a single layer and cook until golden brown on each side, turning only once. You may have to cook shrimp in two batches to allow enough room. Once done cooking, transfer cooked shrimp to a clean plate and reduce heat to medium low. Do the same with the chicken after you cook the shrimp, cook chicken for a total of 10 minutes. 5 minutes on each side.
4. Add heavy cream to pan and scrape

   bottoms to release any food that is stuck to the bottom. Allow cream to bubble. Reduce heat to low and stir in parmesan cheese to melt. Add cooked pasta chicken and shrimp and stir to coat. If sauce needs to be thinned, add pasta water, one tablespoon at a time, until desired consistency is achieved.

BRUSCHETTA CHICKEN

Ingredients

3 to 4 Chicken breast sliced thin

• 2 tbsp olive oil extra virgin
• 4 chicken breasts
• salt & pepper to taste
• 1 tbsp dried basil
• 1 tbsp minced garlic

I like to use 1 TEASPOON OF SEASONED SALT AND 1 TEASPOON OF BLACK PEPPER.

Bruschetta

• 3 roma tomatoes diced
• 1 TABLESPOON OF basil
• 1 TABLESPOON of oregano
• 2 tsp garlic powder
• 1 tbsp olive oil extra virgin
• 1 tsp balsamic vinegar
• 1/4 tsp seasoned salt
• 1/4 tsp black pepper
• 1 teaspoon of minced garlic

Balsamic Glaze

• 1 cup balsamic vinegar

Instructions

Chicken

• Add olive oil to saute pan or cast iron skillet. Heat pan to medium high heat. 
• Add chicken to hot pan. Sprinkle salt, pepper, and dried basil on top of each cutlet. Cook until browned, about 5 minutes. Flip chicken. Add garlic to the pan. Cook until remaining side of chicken is browned, about 5 minutes. 

Bruschetta

• Add all ingredients to a bowl and stir together until combined. 
• Pour over your cooked chicken breasts.

Balsamic Glaze

• Add 1 cup balsamic vinegar to a small saucepan. Bring to a boil over medium high heat. Reduce heat to medium. You should see bubbling along the outside of your pan. Let simmer for 10 minutes. Stir occasionally as vinegar begins to thicken and coat the spoon. Remove from heat and set aside to cool for a few minutes. It will thicken a bit more as it sits and you'll end up with around 1/4 cup of balsamic glaze.
• Drizzle over bruschetta topped chicken.