Month: February 2021

Dark Chocolate “Lightened Up” Brownies

Dark Chocolate “Lightened Up” Brownies

Who doesn’t love brownies?  You can enjoy these brownies without the usual guilt since they use whole wheat flour, applesauce, and nonfat yogurt. Recipe adapted from Food Network Ingredients: 4 ounces dark chocolate chips 1 tablespoon unsalted butter melted ¼ cup whole wheat flour ¼ 

Banana Cake with Cream Cheese Frosting and Candied Banana Chips

Banana Cake with Cream Cheese Frosting and Candied Banana Chips

We love bananas and always have some in the house.  I had a bunch of bananas that were very ripe so I decided to use them to make a dessert.  This cake is delicious and since it includes 3-4 whole bananas and a serving of 

Chipotle Cocoa Rubbed Salmon

Chipotle Cocoa Rubbed Salmon

If you like a mixture of sweet and spicy this is the perfect salmon for you.  The topping adds a little crunch and a huge burst of flavor.

Recipe adapted from Food Network

Ingredients:

2 pounds salmon

1 teaspoon chipotle chile powder

2 teaspoons unsweetened cocoa powder

2 teaspoons dark brown sugar

½ teaspoon garlic powder

½ teaspoon onion powder

½ teaspoon sweet paprika

½ teaspoon kosher salt

½ teaspoon freshly ground black pepper

2-3 tablespoons extra virgin olive oil

Directions:

  1. Preheat oven to 350 degrees.  Line a 9×13 pan with aluminum foil and spray with olive oil spray
  2. Lay salmon skin side down in the pan. 
  3. Paint the salmon with the olive oil.
  4. Mix all spices, cocoa powder, and sugar in a bowl.  Sprinkle evenly over the salmon.
  5. Bake for 45 minutes until salmon is firm to the touch and flaky. 

I served this with Parmesan crusted potatoes and chili lime cauliflower with a smokey sauce. (See recipes in Sides)

Parmesan Crusted Potatoes

Parmesan Crusted Potatoes

We love potatoes and I am always looking for new recipes to keep dinner interesting.  These are simple to make and a tasty side to any meal. Recipe adapted from Food Network Ingredients: 2 pounds small Yukon gold potatoes halved 1 teaspoon ground thyme 2 

Chili Lime Cauliflower and Broccoli with Smokey Sauce

Chili Lime Cauliflower and Broccoli with Smokey Sauce

I love roasted cauliflower and broccoli.  The spices in this dish mix to create a delicious side dish.  The Smokey sauce is so good you will want to use it to dip other vegetables in too.  Recipe adapted from Food Network Ingredients: 4 cups cauliflower 

Tofu Acorn Stuffed Squash

Tofu Acorn Stuffed Squash

I have been experimenting with new vegetables and tofu recently.  I love stuffed peppers, so I decided to try stuffed acorn squash.

Recipe adapted from Food Network

Ingredients:

1 acorn squash halved and seeded

¼ cup fresh dill

Salt and pepper

3 tablespoons extra virgin olive oil or chicken broth

½ red onion cut into ½ inch pieces

2 garlic cloves minced

½ of a 14-16 ounce package of firm tofu drained and loosely crumbled

½ pint cherry tomatoes halved

½  bell pepper diced

4 cups baby spinach

2 tablespoons shredded parmesan cheese

1 teaspoon lemon juice

Directions:

  1. Preheat the oven to 375 degrees. 
  2. Paint the acorn squash halves with olive oil.  Sprinkle with 1 teaspoon dill.  Roast for 45 minutes.
  3. When squash is almost done cooking heat 1 tablespoon olive oil in a large nonstick skillet over medium high heat.  Add the onion and garlic stirring until soft for about 3 minutes.  Stir in the tofu and ¼ teaspoon salt.  Cook undisturbed for 2 minutes.  Then cook while stirring for 3 more minutes.
  4. Push the tofu and onion to one side of the pan.  Add the tomatoes and peppers. Cook for 3 minutes.
  5. Stir the mixture of tofu and tomatoes and peppers together.  Add spinach and cook until spinach wilts.  Stir in parmesan cheese and 1 teaspoon lemon juice.
  6. Enjoy!

Note: I air fried the other half of the tofu block to add to salads during the week.  See recipe in snacks.

Samoa Energy Balls

Samoa Energy Balls

I absolutely adore Samoa Girl Scout cookies! The coconut, almond, and chocolate taste divine.  These taste just like the famous cookies, but instead of being loaded with sugar actually offer some protein and nutrition to help you power through the day. Ingredients ½ cup old 

Blueberry Zucchini Muffins

Blueberry Zucchini Muffins

The natural sweetness from blueberries pairs well with zucchini to make a healthy muffin with no added sugars. These are moist, tender, and delicious. Ingredients: 2 zucchini diced 1 cup blueberries 2 eggs lightly beaten 1 1/2 cup almond flour 1 scoop vanilla protein powder 

Chicken Noodle Casserole

Chicken Noodle Casserole

Chicken noodle soup is so comforting on a cold day.  This casserole takes the flavors of chicken noodle soup and makes a healthy and filling meal that is sure to warm you up and boost your spirits.  This can be prepped in advance and stored in the refrigerator when ready to serve. 

Recipe adapted from Food Network

Ingredients-

2 boneless skinless chicken breasts diced

8 ounces protein pasta or egg noodles

4 tablespoons unsalted butter

1-2 cups carrots (diced or baby carrots split in half)

1 celery stalk diced

8 ounces white mushrooms diced

1 cup frozen pearl onions thawed

1/3 cup all purpose flour

1 teaspoon ground thyme

½ cup dry white wine

4 cups chicken broth

1 cup plain nonfat Greek yogurt

2 tablespoons fresh parsley diced

1 cup shredded Gouda (Cheddar, Swiss, etc…)

Salt and pepper for seasoning

Directions-

  1. Preheat oven to 375 degrees.  Spray a 9×13 pan with olive oil spray.
  2. Bring a large pot of boiled water to a boil.  Cook noodles according to package directions to al dente.
  3. Spray a nonstick pan with olive oil spray.  Sauté the chicken until it is no longer pink.  Set chicken aside.
  4. Heat a nonstick pan or Dutch oven to medium heat.  Melt 4 tablespoons butter.  Whisk in the flour to form a loose paste.  Stir in the mushrooms, onions, celery, thyme, salt and pepper.  Cook for 5 minutes to soften. 
  5. Add the wine and whisk for 30 seconds.
  6. Add the chicken broth and yogurt. 
  7. Bring the mixture to a boil and reduce heat to simmer for 10 minutes.
  8. Fold in the noodles, chicken, and parsley.
  9. Transfer to 9×13 dish. 
  10. Top with shredded cheese.
  11. Bake until bubbly and brown on top 40-45 minutes.  (If cooking after refrigerating cook for at least an hour.)
Marinated Steak with Garlic Potatoes and Ranch Roasted Vegetables

Marinated Steak with Garlic Potatoes and Ranch Roasted Vegetables

We love steak and I think it always tastes better when it has time to marinate before grilling.  I paired this steak with roasted potatoes and vegetables. If I managed to prepare this meal in the aftermath of my second COVID vaccine while suffering from chills,