Broccoli and Chicken Quinoa Delight

This dish was absolutely amazing and made for great leftovers!
My inspiration for this recipe came from wanting to do a healthy remake of the classic comfort food broccoli rice casserole. This version substitutes chicken broth & quinoa for condensed soup & rice, while leaving out the butter completely. 
Even though this dish is inspired by the classic recipe, it's not your typical cheesy, creamy, and extra calorie dish. This rendition is half the fat and calories without sacrificing the great taste. Try it out and let me know what you think! That's what's on my table tonight.

Broccoli and Chicken Quinoa Delight:
Serves about 6
Prep Time: 15-20 minutes
Total Cook Time: 40-45 minutes

Ingredients:

• 2 cups chicken broth
• 1 cup almond milk, unsweetened
• 1 teaspoon poultry seasoning
• ½ cup flour
• 2 cups water, divided
• 1 cup uncooked quinoa, rinsed
• 1 pound boneless skinless chicken breasts, washed, diced and seasoned
• ¼ cup shredded cheddar cheese
• 3 cups fresh broccoli florets
• Salt and pepper to taste 
• Olive oil cooking spray

Directions:

1. To make the sauce: Preheat the oven to 400 degrees and use cooking spray to coat a casserole dish. Bring the chicken broth and ½ cup milk to a low boil in a saucepan. Whisk the other ½ cup milk with the poultry seasoning and flour; add the mixture to the boiling liquid and whisk until a smooth creamy sauce forms. Avoid adding it quickly because it may form chunks.
2. In a large bowl, mix the sauce from step one, one cup water, and quinoa; stir to combine. Pour the mixture into the prepared baking dish. Lay the diced chicken breasts cubes over the top of the quinoa mixture. Sprinkle with the seasoning if you would like. Bake uncovered for 30 minutes.
3. While the casserole is in the oven, place the broccoli in boiling water for 1 minute until it turns bright green. Set aside.
4. Bake:  Remove the casserole from the oven, check the mixture by stirring it around in the pan, and if needed, bake for an additional 10-15 minutes to get the right consistency. When the quinoa and chicken are cooked and the sauce is thickened, add the broccoli and a little bit of water (up to 1/2 cup) until the consistency is creamy and smooth and you can stir it up easily in the pan. The amount of water will depend on how thick the sauce is. Top with the cheese and bake for 5 minutes, or just long enough to melt the cheese.

Note: Quinoа is donе whеn it is soft аnd looks аs if it hаs poppеd opеn, with thе gеrm of thе kеrnеl visible and forming little spirаls.

Oatmeal and Banana Smoothie

So, I have to thank my sister for introducing me to oatmeal smoothies. They have recently become a new obsession for her, and now that I've made it myself I can see why. They are both simple to prepare and very filling. If you have it for breakfast you won't be starving for a mid-morning snack. It also makes a nice treat at the end of the day.
The combination of oatmeal, chia seeds, yogurt, and fruit makes these a well balanced choice. There are many variations you can create with this recipe, have fun making your own. That's what's on my table tonight.

Oatmeal and Banana Smoothie:
Serves about 1-2
Prep Time: 5-8 minutes
Cook Time (oatmeal only): 6 minutes

Ingredients:

• 1/4-1/3 cup old fashioned rolled oats, cooked
• 1/2 cup plain low-fat yogurt (I prefer low-fat Greek yogurt)
• 1 banana, halved
• 1/2 cup milk, plain or vanilla Almond Breeze (may need to add more if consistency is too thick)
• 2 teaspoons honey
• 1/8 teaspoon cinnamon
• 1/2 cup of ice cubes
• 2 teaspoons chia seeds (optional)

Directions:
1. In a blender, combine oats, yogurt, banana, almond milk, honey, cinnamon, and chia seeds; puree until smooth. Add ice cubes and serve immediately.

Note: If you're looking to cut some of the calories from the drink, use water in place of the milk. It still tastes amazing!

Wonderful One Pot Pasta

                                                                            
 "One-pot" recipes have been the latest craze on the internet. You can't browse a food website without something popping up about a "wonder pot" meal.  Of course it piqued my interest, a super-fast, healthy meal that can be prepared in less than 30 minutes.
I like that this dish is very versatile; you can add different herbs and spices. Or if you are looking for protein, add some cooked sausage near the end of the cooking time.
This will definitely solve some of those weeknight dinner dilemmas you've been having. That's what's on my table tonight!
 

 
One Pot Pasta:
Serves about 6-7
Prep Time: 10 minutes
Cook Time: 15 minutes

Ingredients:

• 1 13.25-ounce box whole wheat angel hair
• 1 onion, halved and thinly sliced
• 4-6 cloves garlic, minced
• 2 cups chopped fresh tomatoes (1 pint of grape tomatoes)
• handful of basil, chopped
• handful of parsley, chopped
• 2 tablespoons olive oil
• 2 teaspoons salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon of red pepper flakes
• 5 cups water
• parmesan cheese for serving

Directions:

1. Combine all the ingredients in a large pot and bring to a boil over high heat, stirring occasionally for the pasta to soften.
2. Once the mixture comes to a boil, reduce heat to medium and allow to cook, stirring and tossing continually for about 8 minutes or until the sauce has thickened and the pasta is cooked. Serve immediately, topped with parmesan cheese.

16 ounces dry linguini (or whole box of your favorite pasta)

2 cups fresh sweet cherry or grape tomatoes, halved or quartered

1 large sweet Vidalia onion, thinly sliced

6 cloves fresh garlic, thinly sliced

1 tsp red pepper flakes

2 sprigs of fresh basil, roughly chopped (more for garnish, if desired)

2 TB extra virgin olive oil

1 tsp Kosher salt

1 tsp freshly ground black pepper

5 cups regular chicken broth (up to ½ cup more, if desired)

2 cups shredded, cooked rotisserie chicken (store bought for ease)

1 bunch fresh spinach leaves, washed

Freshly grated Parmesan cheese for serving

- See more at: http://www.toprecipeblog.com/2013/11/amazing-one-pot-pasta-tomato-basil.html#sthash.qWi1Bian.dpuf

16 ounces dry linguini (or whole box of your favorite pasta)

2 cups fresh sweet cherry or grape tomatoes, halved or quartered

1 large sweet Vidalia onion, thinly sliced

6 cloves fresh garlic, thinly sliced

1 tsp red pepper flakes

2 sprigs of fresh basil, roughly chopped (more for garnish, if desired)

2 TB extra virgin olive oil

1 tsp Kosher salt

1 tsp freshly ground black pepper

5 cups regular chicken broth (up to ½ cup more, if desired)

2 cups shredded, cooked rotisserie chicken (store bought for ease)

1 bunch fresh spinach leaves, washed

Freshly grated Parmesan cheese for serving

- See more at: http://www.toprecipeblog.com/2013/11/amazing-one-pot-pasta-tomato-basil.html#sthash.qWi1Bian.dpuf

16 ounces dry linguini (or whole box of your favorite pasta)

2 cups fresh sweet cherry or grape tomatoes, halved or quartered

1 large sweet Vidalia onion, thinly sliced

6 cloves fresh garlic, thinly sliced

1 tsp red pepper flakes

2 sprigs of fresh basil, roughly chopped (more for garnish, if desired)

2 TB extra virgin olive oil

1 tsp Kosher salt

1 tsp freshly ground black pepper

5 cups regular chicken broth (up to ½ cup more, if desired)

2 cups shredded, cooked rotisserie chicken (store bought for ease)

1 bunch fresh spinach leaves, washed

Freshly grated Parmesan cheese for serving

- See more at: http://www.toprecipeblog.com/2013/11/amazing-one-pot-pasta-tomato-basil.html#sthash.qWi1Bian.dpuf

16 ounces dry linguini (or whole box of your favorite pasta)

2 cups fresh sweet cherry or grape tomatoes, halved or quartered

1 large sweet Vidalia onion, thinly sliced

6 cloves fresh garlic, thinly sliced

1 tsp red pepper flakes

2 sprigs of fresh basil, roughly chopped (more for garnish, if desired)

2 TB extra virgin olive oil

1 tsp Kosher salt

1 tsp freshly ground black pepper

5 cups regular chicken broth (up to ½ cup more, if desired)

2 cups shredded, cooked rotisserie chicken (store bought for ease)

1 bunch fresh spinach leaves, washed

Freshly grated Parmesan cheese for serving

- See more at: http://www.toprecipeblog.com/2013/11/amazing-one-pot-pasta-tomato-basil.html#sthash.qWi1Bian.dpuf

16 ounces dry linguini (or whole box of your favorite pasta)

2 cups fresh sweet cherry or grape tomatoes, halved or quartered

1 large sweet Vidalia onion, thinly sliced

6 cloves fresh garlic, thinly sliced

1 tsp red pepper flakes

2 sprigs of fresh basil, roughly chopped (more for garnish, if desired)

2 TB extra virgin olive oil

1 tsp Kosher salt

1 tsp freshly ground black pepper

5 cups regular chicken broth (up to ½ cup more, if desired)

2 cups shredded, cooked rotisserie chicken (store bought for ease)

1 bunch fresh spinach leaves, washed

Freshly grated Parmesan cheese for serving

- See more at: http://www.toprecipeblog.com/2013/11/amazing-one-pot-pasta-tomato-basil.html#sthash.qWi1Bian.dpuf

16 ounces dry linguini (or whole box of your favorite pasta)

2 cups fresh sweet cherry or grape tomatoes, halved or quartered

1 large sweet Vidalia onion, thinly sliced

6 cloves fresh garlic, thinly sliced

1 tsp red pepper flakes

2 sprigs of fresh basil, roughly chopped (more for garnish, if desired)

2 TB extra virgin olive oil

1 tsp Kosher salt

1 tsp freshly ground black pepper

5 cups regular chicken broth (up to ½ cup more, if desired)

2 cups shredded, cooked rotisserie chicken (store bought for ease)

1 bunch fresh spinach leaves, washed

Freshly grated Parmesan cheese for serving

- See more at: http://www.toprecipeblog.com/2013/11/amazing-one-pot-pasta-tomato-basil.html#sthash.qWi1Bian.dpuf

16 ounces dry linguini (or whole box of your favorite pasta)

2 cups fresh sweet cherry or grape tomatoes, halved or quartered

1 large sweet Vidalia onion, thinly sliced

6 cloves fresh garlic, thinly sliced

1 tsp red pepper flakes

2 sprigs of fresh basil, roughly chopped (more for garnish, if desired)

2 TB extra virgin olive oil

1 tsp Kosher salt

1 tsp freshly ground black pepper

5 cups regular chicken broth (up to ½ cup more, if desired)

2 cups shredded, cooked rotisserie chicken (store bought for ease)

1 bunch fresh spinach leaves, washed

Freshly grated Parmesan cheese for serving

- See more at: http://www.toprecipeblog.com/2013/11/amazing-one-pot-pasta-tomato-basil.html#sthash.qWi1Bian.dpuf

16 ounces dry linguini (or whole box of your favorite pasta)

2 cups fresh sweet cherry or grape tomatoes, halved or quartered

1 large sweet Vidalia onion, thinly sliced

6 cloves fresh garlic, thinly sliced

1 tsp red pepper flakes

2 sprigs of fresh basil, roughly chopped (more for garnish, if desired)

2 TB extra virgin olive oil

1 tsp Kosher salt

1 tsp freshly ground black pepper

5 cups regular chicken broth (up to ½ cup more, if desired)

2 cups shredded, cooked rotisserie chicken (store bought for ease)

1 bunch fresh spinach leaves, washed

Freshly grated Parmesan cheese for serving

- See more at: http://www.toprecipeblog.com/2013/11/amazing-one-pot-pasta-tomato-basil.html#sthash.qWi1Bian.dpuf

16 ounces dry linguini (or whole box of your favorite pasta)

2 cups fresh sweet cherry or grape tomatoes, halved or quartered

1 large sweet Vidalia onion, thinly sliced

6 cloves fresh garlic, thinly sliced

1 tsp red pepper flakes

2 sprigs of fresh basil, roughly chopped (more for garnish, if desired)

2 TB extra virgin olive oil

1 tsp Kosher salt

1 tsp freshly ground black pepper

5 cups regular chicken broth (up to ½ cup more, if desired)

2 cups shredded, cooked rotisserie chicken (store bought for ease)

1 bunch fresh spinach leaves, washed

Freshly grated Parmesan cheese for serving

- See more at: http://www.toprecipeblog.com/2013/11/amazing-one-pot-pasta-tomato-basil.html#sthash.qWi1Bian.dpuf

16 ounces dry linguini (or whole box of your favorite pasta)

2 cups fresh sweet cherry or grape tomatoes, halved or quartered

1 large sweet Vidalia onion, thinly sliced

6 cloves fresh garlic, thinly sliced

1 tsp red pepper flakes

2 sprigs of fresh basil, roughly chopped (more for garnish, if desired)

2 TB extra virgin olive oil

1 tsp Kosher salt

1 tsp freshly ground black pepper

5 cups regular chicken broth (up to ½ cup more, if desired)

2 cups shredded, cooked rotisserie chicken (store bought for ease)

1 bunch fresh spinach leaves, washed

Freshly grated Parmesan cheese for serving

- See more at: http://www.toprecipeblog.com/2013/11/amazing-one-pot-pasta-tomato-basil.html#sthash.qWi1Bian.dpuf

16 ounces dry linguini (or whole box of your favorite pasta)

2 cups fresh sweet cherry or grape tomatoes, halved or quartered

1 large sweet Vidalia onion, thinly sliced

6 cloves fresh garlic, thinly sliced

1 tsp red pepper flakes

2 sprigs of fresh basil, roughly chopped (more for garnish, if desired)

2 TB extra virgin olive oil

1 tsp Kosher salt

1 tsp freshly ground black pepper

5 cups regular chicken broth (up to ½ cup more, if desired)

2 cups shredded, cooked rotisserie chicken (store bought for ease)

1 bunch fresh spinach leaves, washed

Freshly grated Parmesan cheese for serving

- See more at: http://www.toprecipeblog.com/2013/11/amazing-one-pot-pasta-tomato-basil.html#sthash.qWi1Bian.dpuf

16 ounces dry linguini (or whole box of your favorite pasta)

2 cups fresh sweet cherry or grape tomatoes, halved or quartered

1 large sweet Vidalia onion, thinly sliced

6 cloves fresh garlic, thinly sliced

1 tsp red pepper flakes

2 sprigs of fresh basil, roughly chopped (more for garnish, if desired)

2 TB extra virgin olive oil

1 tsp Kosher salt

1 tsp freshly ground black pepper

5 cups regular chicken broth (up to ½ cup more, if desired)

2 cups shredded, cooked rotisserie chicken (store bought for ease)

1 bunch fresh spinach leaves, washed

Freshly grated Parmesan cheese for serving

- See more at: http://www.toprecipeblog.com/2013/11/amazing-one-pot-pasta-tomato-basil.html#sthash.qWi1Bian.dpuf

16 ounces dry linguini (or whole box of your favorite pasta)

2 cups fresh sweet cherry or grape tomatoes, halved or quartered

1 large sweet Vidalia onion, thinly sliced

6 cloves fresh garlic, thinly sliced

1 tsp red pepper flakes

2 sprigs of fresh basil, roughly chopped (more for garnish, if desired)

2 TB extra virgin olive oil

1 tsp Kosher salt

1 tsp freshly ground black pepper

5 cups regular chicken broth (up to ½ cup more, if desired)

2 cups shredded, cooked rotisserie chicken (store bought for ease)

1 bunch fresh spinach leaves, washed

Freshly grated Parmesan cheese for serving

- See more at: http://www.toprecipeblog.com/2013/11/amazing-one-pot-pasta-tomato-basil.html#sthash.qWi1Bian.dpuf

Roasted Cauliflower Poppers with Parmesan Cheese

Yummy roasted cauliflower poppers, a nice healthy snack that you can serve up with your favorite dipping sauce. I scattered the seasoned florets evenly over a well coated pan and roasted for about 30 minutes until golden brown on each side. Roasting cauliflower in coconut oil brings out the caramelized richness and a sweet taste.
Add this guilt free dish to your menu and you will be the hit of the party. That's what's on my table tonight. Enjoy! 


Roasted Cauliflower:
Serves about 5

Prep Time: 10 minutes

Cook Time: 30 minutes

Ingredients:

• 6 cups cauliflower florets
• 1/2 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper
• A pinch of Mrs. Dash herb seasoning (optional)
• 1/4 cup grated Parmesan cheese
• 2 tablespoons chopped fresh parsley
• 1 teaspoon minced garlic  
• 1 small onion, sliced 
• 1 tablespoon of coconut oil
• Coconut cooking spray or coconut oil (to coat the pan)

Directions:

1. Preheat the oven to 425 degrees.
2. Cut 1 head cauliflower into florets. In a large bowl combine the cauliflower, oil, salt, and pepper with a pinch of Mrs. Dash and mix well. Transfer the cauliflower to a large well coated (use cooking spray or coconut oil) baking sheet and spread into a single layer. 
3. Add garlic and sliced onion to the baking sheet spread them out. 
4. Roast until the cauliflower is golden brown and tender, tossing occasionally, for about 15 minutes. 
5. Remove from the oven, place in a serving bowl, and top with cheese. Toss to combine and serve. 

Note: This recipe is about 2-3 points per serving on the Weight Watchers program.