Shirataki Noodles (Gluten-free)

I've been hearing about Shirataki noodles. Been popular in the East for a while. Now the West can enjoy them. They actually do taste like pasta. I was shocked. If you can ignore the um...unpleasant odor...when you first open the package, you'll be pleasantly surprised by the taste. I liked the "spaghetti" version better than the "linguine". The sauce stuck to it better. Bonus: it's gluten-free. So mangia!

Ingredients:
-1 package Shirataki noodles (2 servings)
-Frozen peppers
-Frozen broccoli, cauliflower, carrot combo
-Lucini Hearty Artichoke Tomato sauce (2 servings)

Total calories: 125 (for 2 servings)

Italian Pasta Salad

Tired of the same 'ol pasta salad? Try a healthy version with an Italian twist. Bonus: it's a snap to prepare.

Ingredients (for 5 servings):
-1 cup dry whole-wheat pasta, cooked
-2 zucchinis (steamed)
-1 c broccoli (steamed)
-1 can artichokes in water & drained
-2 servings turkey pepperoni
-3 hot Italian chicken sausages
-2 tbsp olive oil
-3 tbsp balsamic vinegar
-1 c cherry tomatoes
-garlic, pepper & basil to taste

Total calories: 311

French toast & egg white omelet

Sometimes you just need a big breakfast. Especially on weekends. If you know me, there nothing better than waking up late on Sunday, making some loose-leaf tea, taking time to create a big breakfast and reading the Sunday paper. Ahh....tranquility!

Ingredients:
-2 egg whites
-1 large egg
-1/2 c halved cherry tomatoes
-1 serving feta

-2 slices light whole-wheat bread
-1 scrambled egg for french toast w/ cinnamon & a little of skim milk
-1/2 c blueberries & raspberries
-1.5 tbsp 100% maple syrup
-1 tbsp almonds
-1 tbsp pecans
-1 tbsp walnuts

Total calories: 705

Spicy Quinoa Salad with Grilled Chicken & Goat Cheese Sandwich

Make this easy summer salad with fresh tomatoes, cucumbers, onions, hot peppers & cilantro. I've been on a goat cheese kick, so try grilled chicken on whole wheat with a serving of creamy goat cheese & a roasted red pepper. Delicious!

Click here to recipe to quinoa salad.

Total calories: 504

Southwest salad

Salads are quick & easy and oh-so-good-for-you when done right. I use spinach instead of lettuce. Spinach is a super food, so knock yourself out with it. And I use salsa as my dressing to save a ton on calories & sodium. Pre-make to enjoy for the entire week (just add the salsa before eating)!

Ingredients (for 5 salads):
-2 bags organic spinach
-1 can black beans
-1 container cherry tomatoes
-1/2 cucumber
-1/2 can artichokes (in water)
-1/4 c 2% cheddar cheese per salad
-1/2 c green salsa per salad
-5 grilled boneless, skinless chicken tenderloin

Total calories: 325

Italian scramble

Looks kind of gross, but it's tasty. Just sizzle some turkey pepperoni in a skillet and then add the eggs. Let them firm up a bit & add tomatoes. Top with feta just before finished until softened.

Ingredients:
-1 serving of turkey pepperoni
-2 large eggs
-1 serving feta cheese
-1/4 c canned stewed tomatoes

Total calories: 300

Chicken Pasta Salad

Refreshing salad to make for the summer. You can also use tuna instead of chicken. Enjoy!

Ingredients (makes 4 servings):
-2 c whole wheat pasta (I used Ronzoni penne)
-4 boneless, skinless chicken breasts
-1/2 cucumber, chopped
-1/2 can artichokes (reserve 2 tbsp liquid for dressing)
-1 red pepper, chopped
-1 c cherry tomatoes, halved
-8 oz. 0% Fage Greek yogurt
-pepper, parsley, oregano for yogurt dressing

Total calories: 310

Too hot for oatmeal? Try muesli.

Oatmeal & the humidity have you sweating in the morning? Try this prepare-the-night-before breakfast for a great start to your day. It's loaded with all kinds of goodness--oats, barley, almonds, sunflower seeds, flaxseed & walnuts. A tip, soak the muesli overnight in the frig to absorb the milk.

Ingredients:
-3/4 c Bob's Red Mill Muesli
-1/2 c skim milk
-strawberries & blueberries

Total calories: 315

I heart breakfast.

A little bigger breakfast than usual, but I love a big breakfast.

Ingredients:
-2, 3/4 c servings of Bran Flakes
-1 small banana
-.25 c blueberries
-.25 c strawberries
-skim milk
-2 slices Pepperidge Farms Cinn. Raisin whole-wheat toast
-1 tbsp almond butter
-loose-leaf chai masala tea w/ skim milk & stevia

Total calories: 679

Lentil Artichoke Mushroom Caper Salad

I'm such a lazy cook. Ever since moving and living so close to work, I try to keep my time in the kitchen to a minimum so I can have more beach & fun time. I try to keep my "cooking" time to an hour every Sunday. Here's a creation that was super easy & very tasty. Hope you like it!

Ingredients (makes 4 servings):
-1 can lentils (rinsed)
-1 can artichokes in water (rinsed)
-1 jar marinated mushrooms (drained)
-1 jar capers (rinsed)
-1 can diced tomatoes w/ garlic & onion (drained)
-1 tbsp olive oil
-pepper, garlic, oregano, basil to taste

Mix everything together & done!

Total calories: 200

Fish tacos

Yum!

Ingredients:
-4 corn tortillas
-1.5 servings Gordon's frozen grilled tilapia (garlic & butter)
-1/2 avocado
-3/4 c salsa
-1 tbsp plain greek yogurt

Total calories: 594

Pasta!!!

PASTA! Need I say more.

Ingredients (for 4 servings):
-3 servings Barilla Penne Plus
-2 containers fresh mushrooms
-1 bag of organic spinach
-4, 1/2 c servings pasta sauce (no sugar added)
-4 Italian-style chicken sausage

Total calories: 469

Open-face egg white omelet

Eggs are so versatile. And easy. They really pick up any flavor you cook them with. Here's a yummy variation:

Ingredients:
-4 egg whites
-black pepper
-1/2 c green salsa
-1/2 c refried beans
-1 serving feta

Total calories: 360

Italian Sausage & Veggie Pasta

Don't be afraid of complex carbs! See the recipe here.

Italian Chicken Crockpot

Yes, I'm a lazy cook. So I never get sick of "cooking" in the crockpot. It may not look pretty, but it's pretty tasty. Here's another crockpot creation.

Ingredients (for 4 servings):
-2 large boneless, skinless chicken breast
-1 can diced tomatoes (w/ garlic & basil)
-1/2 bag frozen broccoli
-1/2 c quinoa
-3/4 c water
-garlic powder, oregano, pepper
-1 tbsp Parmesan cheese

Cook on high 1 hour. Low for 6. Done & done!

Salad ingredients:
-Spinach
-grape tomatoes
-1 serving feta
-sliced pepperoncini
-Maple Groves Fat-Free Balsamic Vinaigrette

Total calories: 378 for chicken & salad

Tempeh & quinoa (no, this is not in a foreign language)

Two things you have to try, especially if you're vegetarian. Quinoa (pronounced keen-wa) is a super grain (seed, actually). It's a complete protein with only 172 calories per .25 cup serving, 31 complex carbs & 6 grams of protein. It beats brown rice hands-down. Cook it just like brown rice, except only 15-2o minutes.

Tempeh is a minimally processed soy product packed with protein. It's "meatier" than tofu and low in calories. I bought a flavored version, but if you try plain, steam it first to open it up to absorb marinade or seasonings.

Ingredients:
-1 serving of sesame garlic tempeh
-2 servings Chinese frozen stir-fry vegetables
-1 serving quinoa

Total calories: 320

Sea scallops scampi from Thai House

Treat meal! And yummy!

Killin' the Crockpot

This was an impromptu creation that turned out really well. Eat-clean & easy!

Ingredients:
-3 Boneless skinless chicken breast
-1/2 c brown rice
-1 can chickpeas
-1 bag of frozen broccoli
-3/4 c water
-1/4 c Bragg (it tastes like soy sauce)
-ginger
-pepper

Layer chicken on bottom, season, add brown rice, beans & liquids. Veggies go on top. Cook on high for 1 hour. Low for 6. Makes 4 servings.

Roasted red pepper & feta frittata

Frittatas are quick & easy, not to mention a great source of protein. You need an oven proof skillet to make one. Pre-heat your oven to 375. On the stovetop, add your veggies to the pan. I used canned roasted red peppers. In another bowl, beat 2 eggs & 6 egg whites together. Season to taste (I usually add basil, garlic powder, oregano & parsley). Pour eggs over veggies and cook until eggs set (3-5 minutes). Sprinkle feta on top. Place in oven for 20 minutes. Makes 4 servings.

Ingredients for 4 servings:
-2 eggs
-6 egg whites
-Can of roasted red peppers
-Spices (basil, garlic powder, oregano, parsley)
-4 servings Trader Joe's light feta

Total calories per serving: 120