Poultry

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Chicken Picatta


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Yield: 3- 4 1x

Description

A classic Italian dish made with lemon, butter, wine, and capers.


Scale

Ingredients

1 pound chicken breast, thinly sliced

1 Tbsp. butter

1 tsp. olive oil

2 Tbsp. flour

½ tsp. black pepper

½ tsp. salt

1/8 cup fresh lemon juice

3 Tbsp. white wine

1/8 cup fresh parsley, chopped

2 Tbsp. capers (in jar in the pickle section of market)


Instructions

  1. Heat butter and olive oil in a sauté pan on low heat.
  2. Place flour, pepper, and salt in a large plastic bag.  Add chicken breast slices and shake to lightly coat with flour.
  3. Turn up heat to medium under sauté pan and add chicken slices.  Cook for 3 – 4 minutes on each side until lightly browned.
  4. Remove chicken breast slices from pan and place on a plate.
  5. Turn heat to low under the sauté pan.
  6. Add lemon juice, wine, parsley, and capers to pan.  Stir until sauce begins to boil.
  7. Add chicken slices to sauce and continue to cook 3 minutes, coating each piece with lemon sauce.
  8. Garnish with fresh lemon slices.
  9. Serve with pasta tossed in olive oil and sprinkled with fresh parsley and roasted green beans.

Notes

Serving size:  4 – 5 oz.

Calories per serving:  300

Protein:  28 g

Fat:  16 g

Equivalents:  4 – 5 lean proteins

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Cuban Style Potato Balls


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 2 hours
  • Cook Time: 30
  • Total Time: 2 hours 30 minutes
  • Yield: 24 1x

Description

Here is a low-fat version of Cuban stuffed potato balls, inspired by Porto’s, a very famous Cuban bakery based in Los Angeles.  Adapted from: http://rookiewithacookie.com/cuban-stuffed-potato-balls/


Scale

Ingredients

For Mashed Potatoes:

8 russet potatoes, washed with skin on, cut quarters, steamed and mashed

½ cup milk

2 Tbsp. butter

For Filling:

1 pound ground chicken breast

1 yellow onion, finely chopped

1 red bell pepper, finely chopped

1 yellow bell pepper, finely chopped

1 Tbsp. ground cumin

1 ½ tsp. cayenne pepper

1 tsp. paprika

¾ cup tomato sauce

Salt and pepper to taste

For rolling the balls:

½ cup flour, in a small bowl

1 egg, beaten, in a small bowl for dipping

¾ cup bread crumbs, on a plate or flat surface for rolling the balls


Instructions

  1. In a 6 qt. pot or steamer, boil in water or steam potatoes with skin on for about 20 minutes or until cooked.
  2. While potatoes are cooking, sauté onion and peppers until softened.
  3. Add ground chicken breast to onion mixture and brown.
  4. Add cumin, cayenne pepper, and paprika and mix well.  Stir in tomato sauce and let simmer for 5 minutes.
  5. Once potatoes are cooked, mash with butter and milk.
  6. Take an ice cream scooper and scoop about 2 oz. or ¼ cup of mashed potatoes, flatten in the palm of your hand, and add 1 tsp. of ground chicken filling.
  7. Pinch potato together to seal potato to form a ball. (Don’t worry if some filling spills out, simply, add more potato if necessary). Place on a cookie sheet sprayed with olive oil spray.
  8. Coat potato ball lightly in flour, then dip in egg, and then roll in bread crumbs.
  9. Chill potato balls for at least 1 hour.  (This is a very important step so that the potato balls do not break or flatten).
  10. Preheat oven to 375 degrees.
  11. Spray potato balls with olive oil spray.
  12. Bake for 15 minutes or until golden.
  13. Enjoy as an appetizer or as a side to “Cuban Style Salmon” found on our website under fish and seafood.

 


Notes

Serves:  12

Serving size:  2 potato ball

Calories:  208

Fat:  4g

Carbohydrate:  24g

Protein:  12g

Equivalents:  1 starch, 2 vegetables, and 1 lean protein

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Kefta


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD

Description

Kefta is a Middle Eastern meatball.  It can be made from ground beef, lamb, pork, or chicken mixed with onion, parsley, and herbs.  The herbs provide healthy antioxidants that fight chronic disease.


Scale

Ingredients

1 pound ground chicken breast

1 yellow onion, diced

½ cup parsley, coarsely chopped

1 tsp. nutmeg (for more flavorful version, can also add cumin, allspice, cinnamon, and or coriander)

¼ tsp. salt

¼ tsp. pepper


Instructions

  1. Preheat oven to 350 degrees.
  2. Line a cookie sheet with foil and spray with olive oil spray.
  3. In a large bowl, mix ground chicken breast, chopped onion, parsley, nutmeg, salt and pepper.  Combine well by hand or in a food processor.
  4. Form chicken mixture into meatballs and place on the other prepared cookie sheet.  Bake for 18 – 20 minutes, until cooked, tossing half way.
  5. Serve with pita bread, cucumber tomato salad, and tahini sauce or hummus.

Notes

Serves:  4

Calories:  152

Grams extra lean protein:  30

Equivalents:  4 extra lean proteins

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Mediterranean Bowl with Kefta, Farro, Roasted Cauliflower, Cucumber Tomato Salad and Garbanzo Beans


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD

Description

This delicious bowl combines the flavors of the Middle East and the health benefits of the Mediterranean Diet.  It is endlessly adaptable with your favorite whole grain, animal and or vegetable protein, and roasted vegetables.


Scale

Ingredients

1 head cauliflower florets, cut and roasted

2 Tbsp. olive oil, divided

1 pound ground chicken breast

1 yellow onion, diced

½ cup parsley, coarsely chopped

1 tsp. nutmeg

¼ tsp. salt

¼ tsp. pepper

18oz. bag farro

3 cucumbers, diced

2 Roma tomatoes, diced

115 oz. can garbanzo beans, rinsed and drained

1 tsp. paprika

1 Tbsp. Tahini

Juice from one lemon, divided


Instructions

  1. Preheat oven to 350 degrees.
  2. Line two cookie sheets with foil and spray with olive oil spray.
  3. In a large bowl, mix the cauliflower florets with 1 Tbsp. olive oil and salt and pepper to taste.  Spread on one prepared cookie sheet and roast for 15 minutes, tossing half way.
  4. In a large bowl, mix ground chicken breast, chopped onion, parsley, nutmeg, salt and pepper.  Combine well.  Form chicken mixture into about 16 – 18 small meatballs and place on the other prepared cookie sheet.  Bake for 17 minutes, until cooked.
  5. In a 6 quart pot, boil 2 cups water or chicken broth or vegetable both and 1 cup farro for 10 minutes, until water is absorbed.
  6. In a small bowl, combine the diced cucumbers, tomatoes, 1 Tbsp. lemon juice and the ½ Tbsp. olive oil.  Season with salt and pepper to taste.
  7. In another small bowl, mix garbanzo beans with paprika.
  8. Prepare dressing:  Blend tahini, left over olive oil, 1 Tbsp. lemon juice, salt and pepper to taste and 2 Tbsp. water until smooth.  (May need to add more water to thin out dressing).
  9. Make your bowl:  Add ½ cup cooked farro, about 2-3 kefta meatballs, roasted cauliflower florets, cucumber tomato salad, and ¼ cup garbanzo beans, and drizzle tahini dressing on top.

Notes

Serves:  5 – 6

Calories:  397

Grams Carbohydrate:   35

Grams Protein:  30

Grams Fat:  11

Equivalents:  2 carbohydrates, 2 ½ lean animal proteins, 2 vegetable protein, 1 Vegetable, 1 Fat

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TAHINI-MARINATED CHICKEN WITH CUCUMBER-AND-TOMATO SALAD


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD adapted from Hunter Lewis, Cooking Light May 2017
  • Prep Time: 20
  • Cook Time: 20
  • Total Time: 40
  • Yield: 4 1x

Description

This delicious recipe combines the flavors and the fresh wholesome foods of the Mediterranean. It can be served with bulgur, farro, brown rice, or whole wheat pita bread.


Scale

Ingredients

CHICKEN

  • ¼ cup tahini (sesame seed paste), well stirred
  • 3 Tbsp. finely chopped fresh Italian parsley
  • 3 Tbsp. olive oil
  • 3 Tbsp. water
  • 1 Tbsp. finely chopped fresh rosemary
  • 2 tsp. grated lemon rind
  • 2 Tbsp. fresh lemon juice
  • ½ tsp. crushed red pepper
  • 1 garlic clove, finely grated
  • 1 small shallot, finely grated
  • 4 Chicken breasts, skinless, boneless
  • Cooking spray
  • ½ teaspoon kosher salt

SALAD

  • 1 ½ cups chopped cucumber
  • 1 ½ cups chopped tomato
  • 1 cup coarsely chopped fresh Italian parsley
  • ¼ cup chopped fresh mint
  • 1 Tbsp. fresh lemon juice
  • 1 tsp. olive oil
  • ¼ tsp. kosher salt
  • 2 cups hot cooked brown rice or bulgur or farro or whole wheat pita

Instructions

  1. To prepare chicken, combine first 10 ingredients in a bowl. Place ¼ cup tahini mixture in a small bow; reserve. Place remaining tahini mixture and chicken in a large ziploc plastic bag; seal, turning to coat chicken. Refrigerate 8 hours or overnight.
  2. Preheat grill to medium. Coat grill grate with cooking spray. Remove chicken from marinade; discard marinade. Sprinkle chicken with salt. Arrange chicken on grill grate; cover and cook 4 minutes on each side or until done. Arrange chicken on a platter; drizzle with reserved ¼ cu tahini mixture.
  3. To prepare salad, combine cucumber and next 6 ingredients (through 1.4 tsp. salt) in a bowl; toss gently to combine. Serve cucumber salad with chicken and rice or whole wheat pita.

Notes

  • Makes 4 servings
  • Serving size 1 Chicken Breast with ½ cup salad and ½ cup rice
  • Calories: 448
  • Grams carbohydrates: 31
  • Grams protein: 39
  • Grams fat: 18
  • Equivalents: 5 lean proteins, 1 vegetable, 1 starch

 

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CHICKEN FAJITAS


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 15
  • Cook Time: 30
  • Total Time: 45 minutes
  • Yield: 4 1x

Description

Quick, easy, tasty, loaded with colorful bell peppers and red onion and low in fat and sodium!


Scale

Ingredients

  • 1 pound chicken breast, skinned, deboned, cut into strips
  • 1 Tbsp. chili powder
  • 1 Tbsp. cumin
  • 1 tsp. cayenne pepper
  • 1 tsp. olive oil
  • 1 garlic clove, finely chopped
  • 1/2 medium red onion, sliced into strips
  • 1 red pepper, cut into strips
  • 1 yellow pepper, cut into strips
  • 2 Tbsp. chicken broth
  • Cilantro, chopped
  • 4 corn tortillas

Instructions

  1. In a bowl, mix chicken with chili powder, cumin, and cayenne pepper.
  2. Cook chicken mixture in a non stick frying pan with oil until thoroughly cooked, about 10 minutes.
  3. Add peppers, garlic, onion to chicken mixture and sauté tossing continuously to desired texture.
  4. Add chicken broth and cook over low heat for 2 minutes.
  5. Add chopped cilantro.
  6. Serve with steamed corn tortillas.

Notes

  • Serving Size: 4 oz. chicken 1 tortilla
  • Calories: 265
  • Grams Protein: 28
  • Grams Carbohydrate: 20
  • Grams Fat: 13
  • Equivalents: 4 lean proteins, 1 starch

 

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Grilled Chicken with Spicy Charred Corn Salad


  • Author: Alicia Calvo, MPH, RD, CDE, CEDRD adapted from Alison Roman Bon Appetit August 2018
  • Prep Time: 30
  • Cook Time: 30
  • Total Time: 60

Description

Hot red chili pepper adds a kick to this sweet corn salad and compliments the grilled chicken.


Scale

Ingredients

Grilled Chicken

  • 1 lb. chicken thighs, skinless, boneless
  • Himalayan salt
  • Ground pepper

Spicy Charred Corn Salad

  • 6 ears of corn, husked, grilled and kernels cut from cobs
  • 1 small shallot, cut into rings
  • 1 red chili or Hot & Sweet jalapeño peppers, cut into rings
  • 5 Tbsp. fresh lime juice
  • 3 Tbsp. olive extra-virgin olive oil
  • Himalayan salt
  • Ground pepper
  • 3 Tbsp. whole milk Greek yogurt
  • 3 Tbsp. finely grated Parmesan cheese or Cotija Cheese
  • ½ cup cilantro, coarsely chopped

Instructions

  1. Grill corn for about 10 minutes rotating until lightly charred on all sides.
  2. Meanwhile, mix shallot, chili, lime juice, and 3 Tbsp. olive oil in a medium bowl. Season with salt and pepper. Let sit at least 5 minutes or up to 1 hour.
  3. Add grilled corn kernels, yogurt, Parmesan or Cotija cheese and ½ of the cilantro. Toss to combine.
  4. Season chicken thighs with salt and pepper to taste and grill about 5 minutes on each side or until cooked.
  5. Top corn salad with more Parmesan or Cotija and remaining cilantro before serving.
  6. Serve with Zucchini Ribbon Salad.

Notes

Serves 4

  • Calories 476
  • Grams Carbohydrate 26
  • Grams Protein 30
  • Grams Fat 30
  • Equivalents: 3.5 Proteins, 2 Starches, 2 Fats

 

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Pinwheels


  • Author: Francesca Calvo, Daughter
  • Prep Time: 5
  • Cook Time: 10
  • Total Time: 15 minutes
  • Yield: 1 1x

Description

Fun and nutritious for any time and to please the child within us!


Scale

Ingredients

  • 1 Lavash bread
  • 1 tsp. mayonnaise
  • 1 tsp. honey Dijon mustard
  • 6 slices deli thin cut turkey
  • 1 slice Swiss cheese, thinly sliced
  • 1 tomato, thinly sliced
  • Spring mix lettuce

Instructions

  1. Spread mayo and mustard to cover Lavash bread.
  2. Layer with turkey and cheese.
  3. Top with thinly sliced tomato and lettuce.
  4. Roll up Lavash with its ingredients.
  5. Slice roll into about 8 pieces.
  6. Enjoy!

Notes

  • Serving size: 1
  • Calories: 385
  • Grams Carbohydrate: 25
  • Grams Protein: 18
  • Grams Fat: 5
  • Equivalents: 2 Starches, 3 Lean Protein, 1 Fat

 

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CHICKEN ENCHILADAS WITH GREEN CHILI SAUCE


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 30
  • Cook Time: 15
  • Total Time: 45
  • Yield: 12 1x

Description

Chicken and cheese filled corn tortillas baked with a tangy green chili sauce perfect for a family dinner or holiday party.


Scale

Ingredients

  • 1 lb. Chicken Breast, skinless, boneless, cooked and shredded
  • 12 Corn Tortillas
  • ½ Sweet Onion, chopped
  • 215 oz. cans Green Chili sauce
  • 1 cup Jack Cheese, shredded
  • Shredded Lettuce

Instructions

  1. In a 9×13 Pyrex, pour ½ can Green Chili Sauce.
  2.  Dip one tortilla at a time in other half can of Green Chili Sauce. Add 1 Tbsp. chicken, 1 tsp. cheese, and 1 tsp. onion. Roll and repeat with another tortilla and line rolled enchiladas along each other in Pyrex.
  3. Pour second can of Green Chili Sauce over enchiladas. Top with remaining shredded cheese.
  4. Bake at 400 degrees for 15 minutes.
  5. Serve with shredded lettuce.

Notes

  • Serving size: 2 enchiladas
  • Calories: 366
  • Grams carbohydrates: 28
  • Grams protein: 28
  • Grams fat: 16
  • Equivalents: 4 lean proteins, 2 starches, 1 fat

 

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Beer Chicken


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 20
  • Cook Time: 25
  • Total Time: 45
  • Yield: 4 1x

Description

A twist to cooking traditional beer chicken!


Scale

Ingredients

  • 1 tablespoon Canola oil
  • 4 (4 oz.) skinless, boneless chicken breast halves
  • ¼ teaspoon cumin
  • ¼ teaspoon Chili powder
  • Salt and pepper to taste
  • ½ cup sweet onion, chopped
  • ½ can beer
  • 2 tablespoon low sodium soy sauce
  • 1 tablespoon honey
  • 1 tablespoon Dijon mustard

Instructions

  1. Season chicken with cumin, chili powder and salt and pepper to taste.
  2.  Add canola oil to large skillet over medium-high heat.
  3. Brown chicken on both sides about 5 minutes on each side or until done.
  4. Set cooked chicken aside and keep warm in a serving dish.
  5. Add chopped onion to skillet and cook until translucent, about 1 minute.
  6. Whisk together beer, soy sauce, honey, and Dijon mustard in a small bowl.
  7. In skillet with chicken remnants and onion, add beer mixture. Simmer for 5 more minutes.
  8. Pour sauce and onion mixture over chicken.
  9. Serve with baked potato and your favorite green vegetable.

Notes

  • Serving size: 4 oz.
  • Total Calories: 196
  • Grams Carbohydrate: 4
  • Grams Protein: 28
  • Grams Fat: 15
  • Exchange equivalence: 4 ounces lean protein

 

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Shepherd’s Pie


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 60
  • Cook Time: 45
  • Total Time: 1 hour 45 minutes
  • Yield: 6 1x

Description

This shepherd’s pie, loaded with colorful vegetables and made with extra lean ground turkey makes for a perfect winter family meal. Make with mashed sweet potatoes for a slight variation.


Scale

Ingredients

For topping

  • 1 ½ lbs. russet or sweet potatoes with the skin cut in cubes
  • ¼ cup 1% milk
  • 1 Tbsp. butter
  • Salt and pepper to taste

For filling

  • 1 Tbsp. olive oil
  • ½ c. finely diced onion
  • ½ c. finely diced celery
  • ½ c. finely diced carrot
  • ½ cup corn
  • ½ cup peas
  • 2 tsp. finely chopped garlic
  • 1 lb. ground extra lean turkey breast
  • ¼ c. Worcestershire sauce
  • ½ tsp. salt
  • ½ tsp. black pepper

Instructions

  1. Prepare the topping: Steam potatoes over 2 cups boiling water and cook until tender, about 25 minutes.
  2. Prepare filling while potatoes are cooking: Sauté onion, celery, and carrots in a large skillet with olive oil over medium heat. Add peas, corn and garlic.
  3. Add ground turkey and cook until browned, stirring occasionally.
  4. Add Worcestershire sauce and salt and pepper.
  5. Preheat oven to 375 degrees.
  6. Finish topping: Discard water and add cooked potatoes to pot. Add milk, butter, salt and pepper and mash with a potato masher until smooth.
  7. Transfer filling to a 2 ½ quart baking dish and cover with the topping, spreading evenly. Sprinkle with Parmesan cheese and bake until topping is golden, about 35 minutes.
  8. Let cool for 15 minutes. Serve with a salad.

Notes

  • Serving size:  1/6 pie
  • Calories per serving: 278
  • Grams of Carbohydrate: 23
  • Grams of Protein: 24
  • Grams of Fat: 9
  • Equivalents: 3 Lean Proteins, Starch, and 1 Vegetable

 

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Orange Chicken Stir Fry


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 60
  • Cook Time: 60
  • Total Time: 120
  • Yield: 4 1x

Description

Here is a low-fat twist to the most popular Asian stir fry, Orange Chicken. It is a loaded with vegetables rich in vitamins and antioxidants. Broccoli, carrots, yellow and red peppers contain large amounts of vitamin C, vitamin A and fiber. These antioxidants and fiber are shown to help prevent macular degeneration, heart disease and some forms of cancer.


Scale

Ingredients

  • 1 pound Chicken Breasts, boneless, skinless, cubed
  • 2 Tbsp. flour
  • 2 cups Sugar Snap Peas
  • 2 cups sliced Mushrooms
  • 2 cups cup Broccoli florets
  • 2 cups sliced Carrots
  • 2 cups Green Beans
  • 2 cups sliced red and yellow bell peppers
  • 3 cups Bean Sprouts
  • ½ tsp. Red Pepper Flakes
  • ¼ cup Panda Express Orange sauce
  • 1/8 cup White Wine

Instructions

  1. Cut chicken into cubes and shake in a freezer bag with flour to coat evenly.
  2. Cook chicken in a greased frying pan until golden brown. Set aside.
  3. Stir fry vegetables until adente.
  4. Add chicken, red pepper flakes, Panda Express orange sauce, and wine.
  5. Serve with brown or white rice.

Notes

  • Calories: 190 calories
  • Carbohydrate: 18 grams
  • Protein: 24 grams
  • Fat: 9 grams
  • Exchanges: 3 oz. lean proteins, 2 vegetable, ½ carbohydrate

 

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Chicken French Dip Sandwich


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 30
  • Cook Time: 30
  • Total Time: 60
  • Yield: 4 1x

Description

This tasty sandwich goes well with our Wild Rice Salad and is perfect for a light summer lunch or dinner.


Scale

Ingredients

  • 1 lb. Thin sliced chicken breast
  • 1 tsp. Paprika
  • 1/2 tsp. Onion powder
  • 1/2 tsp. Garlic powder
  • 1/2 tsp. Thyme
  • 1/2 tsp. Black pepper
  • 1/4 tsp. Cayenne
  • 1/2 tsp. salt
  • 1 Tbsp. Olive oil
  • 2 Garlic cloves, chopped
  • ¼ cup white cooking wine
  • ¼ cup de-fatted chicken broth (reserve the remaining broth for au jus)
  • A squirt of fresh lemon juice
  • Arugula
  • Red onion
  • 4 oz. Provolone or Jack cheese or soy cheese or Fontana cheese
  • 4 Whole wheat buns
  • 1 Tbsp. Mayonnaise

Instructions

  1. In a large freezer bag, add chicken breast, paprika, onion, garlic thyme, pepper cayenne and salt. Can marinate overnight.
  2. Sauté garlic in olive oil until golden brown.
  3. Add chicken breast and brown for seven minutes on each side over medium-high heat.
  4. Add white wine and 1/4 cup chicken broth to the chicken. Let simmer over medium heat for approximately 30 minutes. Heat remaining broth for au jus and set aside.
  5. Melt cheese on top of each chicken breast.
  6. Spread 1 tsp. mayonnaise on the whole wheat bun.
  7. Top bun with chicken, tomato, red onion and arugula.
  8. Serve with heated broth for au jus in a small ramekin on the side.

Notes

  • Serves: 4
  • Calories: 350
  • Grams Protein: 28
  • Grams Fat: 17
  • Grams Carbohydrate: 30
  • Exchanges: 4 Lean Protein, 2 Starch, 1 Fat

 

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Stuffed Bell Peppers with Riced Cauliflower


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 25
  • Cook Time: 30
  • Total Time: 45
  • Yield: 6 1x

Description

Riced Cauliflower makes a great substitute for rice or pasta with any dish! It can volumize any recipe with less calories and starch.


Scale

Ingredients

  • 3 Bell Peppers, cut in half, remove and discard stem and seeds
  • 1 bag Riced Cauliflower (about 3 cups) can find at Trader Joes
  • 1 Garlic clove, crushed
  • 1/2 cup Onion, chopped
  • 1 lb. ground Turkey Breast meat
  • 1 tsp. Oregano
  • 1 tsp. Basil
  • 1/3 cup roasted pine nuts
  • Salt and pepper to taste
  • 1 jar Tomato sauce
  • 6 oz. sliced mozzarella cheese (optional)
  • 1/3 cup Parmesan cheese

Instructions

  1. Preheat oven to 350 degrees.
  2. Pour and spread about 1/2 cup tomato sauce to bottom of 9×11 Pyrex.
  3. Line Pyrex with cut peppers open side up. Note: may but pepper halves in the oven while preparing turkey mixture to expedite cooking time.
  4. Cook Brown Riced cauliflower, garlic and onion in a greased frying pan.
  5. Add turkey and cook thoroughly. Add oregano, basil, salt and pepper to taste, and pine nuts.
  6. Add jar of tomato sauce plus one half jar filled with water. Let simmer for 5 minutes.
  7. Spoon turkey mixture into cut pepper halves.
  8. Top with mozzarella cheese and sprinkle 1 Tbsp. Parmesan cheese on each pepper half.
  9. Cover with foil and bake at 350 degrees for 30 minutes or until peppers are cooked.

Notes

1 stuffed pepper halve

  • Calories: 230
  • Grams Protein: 32
  • Grams Carbohydrates: 16
  • Grams Fat: 16
  • Equivalents: 3 proteins and 3 vegetables

 

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PANKO CRUSTED LEMON BUTTER CHICKEN


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 30
  • Cook Time: 30
  • Total Time: 60
  • Yield: 4 1x

Description

This lemon butter chicken is delicious with roasted vegetables and is perfect for a family dinner or dinner party.


Scale

Ingredients

  • 1 cup. Panko bread crumbs
  • ¼ cup Parmesan cheese
  • 1 lb. thinly sliced boneless, skinless Chicken Breast
  • 1 Egg
  • 2 Tbsp. Butter
  • 2 Lemons
  • Lemon pepper and salt to taste

Instructions

  1. Combine panko bread crumbs and parmesan cheese in a plastic bag.
  2. Dip chicken slices in beaten egg and shake in bag with crumb mixture.
  3. Spray a skillet with Canola Oil spray to prevent sticking. Cook chicken on medium heat 5 – 7 minutes on each side or until golden brown.
  4. Transfer cooked chicken slices to a serving dish.
  5.  Add butter to skillet to melt. Add juice from lemons. (Reserve four thin lemon slices for garnishing).
  6. Pour lemon butter over chicken and garnish with lemon slices.

Notes

  • Serving size: 4 oz.
  • Calories: 282
  • Grams Protein: 33
  • Grams Carbohydrates: 11
  • Grams Fat: 20
  • Exchanges: 4 Proteins, 1 Starch, and 1 Fat

 

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CHICKEN MARSALA


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 15
  • Cook Time: 15
  • Total Time: 30
  • Yield: 4 1x

Description

This simple and delicious chicken dish is made from wholesome and fresh ingredients for your next family gathering.


Scale

Ingredients

  • 1 pound chicken
  • 2 Tbsp. butter or margarine
  • 2 Tbsp. chopped green onions
  • ½ pound mushrooms, sliced
  • ¾ cup 1% milk
  • 4 Tbsp. Madeira wine
  • 1 tsp. corn starch
  • Salt and pepper to taste
  • Finely chopped parsley

Instructions

  1. Melt ½ of butter or margarine in large skillet.
  2. Add green onion, mushrooms; sauté three minutes over medium high heat.
  3. Spoon into a medium bowl; set aside.
  4. Melt remaining butter, add chicken; sauté until chicken is cooked thoroughly.
  5. Use a slotted spoon to transfer chicken to mushroom mixture; set aside.
  6. Add milk and wine to liquid in skillet; add liquid from cooked mushroom and chicken.
  7. Add cornstarch. Stir.
  8. Cook over medium high heat until sauce reduces to 2/3-3/4 cup and thickens enough to coat a spoon lightly.
  9. Add reserved mushroom mixture to chicken, heat through, and add salt and pepper to taste; garnish with parsley.
  10. Serve over pasta with asparagus.

Notes

  • Serving Size: 1 chicken breast
  • Calories: 385
  • Grams of Carbohydrates: 5
  • Grams of Protein: 30
  • Grams of Fat: 10

 

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Cuban Garlic Chicken


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 60
  • Cook Time: 45
  • Total Time: 105
  • Yield: 4 1x

Description

Flavorful recipe adapted from a restaurant in Havana, “Gladys’ House”.


Scale

Ingredients

  • 1 pound Skinless, Boneless Chicken Breast
  • 1 Fresh Meyer Lemon
  • 1 Tbsp. White Balsamic Vinegar
  • 1 tsp. Salt
  • 1 tsp. Fresh Ground Pepper
  • 1 tsp. Dried Oregano
  • 1 tsp. Ground Cumin

Instructions

  1. Place the chicken in a large zip-loc bag.
  2. Combine the garlic, juice from the lemon (about ¼ cup), vinegar, salt, pepper, oregano, and cumin in a small bowl.
  3. Pour marinade evenly over the chicken. Close bag and smush it around to coat chicken breasts. Refrigerate at least 1 hour or overnight.
  4. Spray a skillet with Canola oil spray. Heat on medium and cook chicken breasts about 3 minutes on each side, coating with marinade. Coat chicken with sauce until cooked thoroughly and sauce caramelizes.
  5. Serve with black beans and plantains.

Notes

  • Serving size: 4 oz. chicken breast
  • Total Calories: 300
  • Grams Carbohydrate: 0
  • Grams Protein: 28
  • Grams Fat: 12
  • Exchanges: 4 ounces lean protein

 

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Jack-O-Lantern Stuffed Bell Peppers


  • Author: Alicia Calvo, MPH, RDN, CDE, CEDRD adapted from Hungry Girl
  • Prep Time: 20
  • Cook Time: 25
  • Total Time: 45
  • Yield: 4 1x

Description

Carving pumpkins is fun, but it’s a lot of work for something you’re probably not going to eat (aside from the pumpkin seeds). A batch of these is easier to make and so satisfying!


Scale

Ingredients

  • 4 large orange bell peppers (look for peppers that sit flat when the stem ends are up)
  • 1 lb. ground turkey breast (white meat only)
  • 2 Tbsp. chili powder
  • 2 Tbsp. ground cumin
  • ½ tsp. salt
  • ¼ tsp. ground cayenne pepper
  • ¼ tsp. sugar
  • 1 cup chopped onion
  • 1 ½ tsp. chopped garlic
  • 1 cup chopped mushrooms
  • 1 cup diced Roma tomatoes
  • 1/2 cup canned black beans, drained and rinsed
  • 1/3 cup reduced-fat Mexican-blend cheese
  • Optional toppings: reduced-fat sour cream, salsa

Instructions

  1. Preheat oven to 350 degrees.
  2. Carefully slice off the top (stem end) of each bell pepper; do not discard. Remove and discard seeds. Using a small, sharp knife, cut jack-o’-lantern faces into the peppers, making triangles for eyes and noses, as well as pointy-toothed smiles.
  3. Place peppers in a deep 8″ X 8″ baking pan, open halves up. If peppers do not sit flat, gently lean them against the pan sides for support. Place stem ends back on top of peppers. Bake until tender, about 25 minutes. Blot away excess moisture.
  4. Meanwhile, bring a large skillet sprayed with nonstick spray to medium-high heat. Sauté onion and garlic with chili powder, cumin, cayenne pepper, salt and sugar. Add ground turkey. Cook, stir, and crumble until turkey is fully cooked. Add mushrooms, tomatoes and cook until softened, 8 – 10 minutes. Add beans, and cook and stir until hot, about 2 minutes. Remove from heat, add cheese, and stir until cheese has melted and evenly distributed. Cover to keep warm.
  5. Remove pepper tops, and evenly distribute turkey mixture into peppers. Replace tops, serve, and enjoy!

Notes

1 Stuffed Pepper

  • Calories: 280
  • Carbohydrates: 23 g
  • Protein: 30 g
  • Fat: 7.5 g
  • Fiber: 5.5 g

 

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Turkey Enchiladas


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Yield: 12 1x
Scale

Ingredients

  • 12 small corn tortillas
  • 18 oz. can vegetarian no fat refried beans
  • 1/2 cup onion, chopped
  • 1 pound ground turkey, white meat only
  • 1 can Las Palmas or La Victoria Enchilada Sauce, medium
  • 8 oz. grate low fat Jack or cheddar cheese
  • 4 oz. can pitted black olives
  • Shredded lettuce
  • Fat free sour cream

Instructions

  1. Spray sauté pan with nonstick spray; brown onion and turkey.
  2. Spray 9 x 13 baking dish with nonstick spray.
  3. Spread 1 Tbsp. of beans on corn tortilla and sprinkle with heaping 1Tbsp. of ground turkey and 1 Tbsp. cheese. Roll up and place side by side in baking dish.
  4. Pour sauce over enchiladas, top with cheese and olives.
  5. Bake 350 degrees for 35 minutes.
  6. Serve with shredded lettuce and fat free sour cream.

Notes

  • Serving size:  2 enchiladas
  • Total calories: 400
  • Carbohydrate: 20 g
  • Protein: 21 g
  • Fat: 8.5 g
  • Exchanges: 3 lean proteins, 1 starch, 1 fat

 

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Thyme, Chili, Lemon Chicken


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Yield: 4 1x

Description

This delicious chicken has a kick with chili powder. It is quick and easy to prepare and can be served with roasted Brussels’s sprouts and cauliflower florets.


Scale

Ingredients

  • 1 pound Skinless, Boneless Chicken Cutlets
  • 1 Tbsp. Canola oil
  • 1/4 tsp. Thyme, dried
  • 1/4 tsp. Chili powder
  • Salt and Pepper to taste
  • 1/4 cup White wine
  • 1 Lemon, freshly squeezed lemon juice
  • 1 Tbsp. Cornstarch

Instructions

  1. Season chicken with thyme, chili powder, and salt and pepper.
  2. Brown chicken on both sides in skillet over medium heat.
  3. Set cooked chicken cutlets aside in a serving dish.
  4. In skillet with chicken remnants, add wine and lemon juice. Simmer.
  5. Add cornstarch and stir until sauce thickens.
  6. Pour sauce over chicken.
  7. Serve with roasted Brussels’s sprouts and cauliflower florets.

Notes

Nutrition Information per serving

  • Serving size:  4 oz.
  • Calories: 208
  • Carbohydrates: 5 g
  • Protein: 27 g
  • Fat: 8 g
  • Equivalents: 4 ounces lean protein

 

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CHICKEN POT PIE


  • Author: Alicia Calvo, MPH, RDN, CDCED, CEDRD
  • Yield: 5 1x

Description

This hearty chicken pot pie has a top crust filled with chunks of chicken breast, peas, carrots, corn, and mushrooms in a light cream sauce.


Scale

Ingredients

  • 1 pound Skinless, Boneless Chicken Breast
  • 114 ½ oz. can fat free, low sodium chicken broth
  • 1 Tbsp. butter
  • 2 Tbsp. flour
  • ¼ cup white wine
  • ½ cup Land O Lakes fat free half and half
  • 1 pound frozen Petite Mixed Vegetables (corn, peas, carrots, green beans)
  • 1 pint sliced mushrooms
  • ¼ tsp. sage
  • ¼ tsp. thyme
  • ¼ tsp. oregano
  • 18 oz. container Pillsbury Reduced fat crescent dough

Instructions

  1. Spray pan with non-stick butter spray and heat over medium heat.
  2. Add chicken and brown and simmer in ¼ cup chicken broth until cooked.
  3. Remove chicken from broth. Strain broth if necessary.
  4. Add butter and flour and stir into a paste.
  5. Add remaining chicken broth, wine and half and half.
  6. Let sauce thicken over low heat.
  7. Add cooked chicken, frozen mixed vegetables and sliced mushrooms. Stir and coat mixture as sauce continues to thicken.
  8. Pour cooked mixture into a 4 quart round Pyrex.
  9. Top with crescent dough slices.
  10. Bake at 350 for 15 – 20 minutes until dough is golden brown.

Notes

  • Total Calories: 357
  • Grams Carbohydrate: 33 g
  • Grams Protein: 30 g
  • Grams Fat: 17 g

Equivalents

  • 4 ounces Protein, 2 Vegetable servings, 1 Starch

 

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GRILLED LEMON CHICKEN


  • Yield: 4 1x

Description

A simple, yet versatile chicken. Can be used as an appetizer with dip, in a salad with lemon vinaigrette or just plain as a delicious healthy dinner. The longer it marinates, the more flavor. Just double for a crowd.


Scale

Ingredients

  • 2 lemons
  • ¼ cup white wine
  • 1 tsp. Kosher salt
  • ½ tsp. finely ground black pepper
  • 2 tsp. minced fresh thyme (¼ tsp. dried)
  • 1 lb. deboned, skinless sirloin chicken breast

Instructions

  1. Mix all ingredients except chicken.
  2. Place chicken in zip lock bag. Pour over marinade.
  3. Refrigerate for 4 hours or over night.
  4. Grill 7-8 minutes on each side.

Notes

  • Serving size: 4 oz. (1 chicken breast half)
  • Total Calories: 148
  • Carbohydrates: 0 g
  • Protein: 28 g
  • Fat: 3 g

Equivalents

  • 4 Lean Protein