Creamy Zucchini and Summer Squash Noodles

Are you looking for a recipe that you can have on your dinner table in less than 20 minutes?
Try my hassle free creamy zoodles. They're low in carbs, healthy, and very Weight Watchers friendly (Zoodles are about 5-6 points per serving).
Zucchini and squash noodles go great with anything and are fun & delicious. For this meal I decided to pair it with baked herb and garlic chicken (yummy!).
I am already thinking about my next creation to make with my new spiralizer. Hope you join me next time for another meal. That's what's on my table tonight!  








Creamy Zucchini and Summer Squash Noodles:
Serves about 2
Prep Time: 15 minutes
Cook Time: 3-5 minutes

Ingredients:

• 2 small zucchini rinsed and dried; peeled (you can leave skin on, if you prefer)
• 1 small summer squash rinsed and dried; peeled
  
• 1 small clove garlic; minced
• 1 1/2 tablespoon light butter or butter alternative for a dairy free version
• 2 tablespoons flour (I used wheat flour)
• 1 cup low-fat milk or dairy free milk, preferably at room temperature
• 1/4 cup grated or finely shredded parmesan cheese
• Crushed red pepper flakes as needed
• Salt and Pepper to taste
• Olive oil cooking spray

Directions:

1. Use a spiral slicer to slice the zucchini and summer squash into noodles. Set aside.
2. In a small saucepan melt 11/2 tablespoon of butter over medium heat. 
3. Whisk in flour and cook for one minute. Slowly add 1/2 cup of milk and quickly stir to incorporate the flour mixture so no lumps form. 
4. Add the rest of the milk and stir constantly until the mixture thickens (about 4 minutes). Stir in cheese, salt and pepper. Once cheese has melted remove sauce from heat.
5. Add cooking spray into a medium sized skillet. Then add minced garlic to the pan and saute' garlic for 2-3 minutes.
6. Add in zucchini, summer squash and saute' until tender, 3-5 minutes. Do not overcook.
7. Remove noodles from heat and add cheesy sauce mixture. Then cook for 1 additional minute, stirring until noodles are coated.
8. Add in crushed red pepper flakes (optional) and salt and pepper. Serve immediately.

Note: There are many gadgets you can use to make your own zoodles. I prefer the Briefton Tri Blade Spiralizer because it is highly versatile due to the 3 interchangeable stainless steel blades. This can make for a many creative dishes. Or, for an inexpensive alternative, you can use a vegetable peeler.

Mini Turkey Meatloaves

Are you ready for an easy go-to recipe? The idea of mini turkey muffins was originally given to me by my mother-in-law a few years ago. I thought they were quite adorable and I have been making different variations ever since. I also like this recipe because it’s packed with protein and fiber while still being low in fat and carbohydrates. All that, and it's still filling. The individual serving size is convenient for portion control and makes for great leftovers for lunch or dinner.

The sauce topping is optional, but I find that it really adds a nice tangy-sweet flavor to the dish.  
Try it and let me know what you think. That's what's on my table tonight!

Mini Turkey Meatloaves:
Serves about 6 (2 loaves each)
Prep Time: 15-20 minutes
Cook Time: 30 minutes

Ingredients:

• 1 lb lean ground turkey 
• 1/3 cup chopped onion 
• 1/3 cup dry unseasoned breadcrumbs
• 1 tablespoon chopped fresh parsley
• 2 cloves garlic, minced 
• 2 teaspoons Worcestershire sauce
• 1/4 teaspoon salt
• 1 tablespoon dried oregano
• 1/8 teaspoon freshly ground black pepper
• 3 tablespoons egg whites
• 1/2 cup diced red bell pepper
• 1 canned diced tomatoes (I used Hunt's Diced Tomatoes with Spicy Red Pepper)
• 1/4 teaspoon crushed red peppers (optional)
• 1 tablespoon Dijon mustard
• Olive oil cooking spray

For the topping: (optional)

• 1/2 cup ketchup
• 2 tablespoons brown sugar
• 2 teaspoons mustard

Directions:

1. Preheat oven to 350 degrees.
2. Heat a small skillet over medium-high heat. Coat pan with cooking spray. Add onion, garlic and red pepper to pan; sauté 5 minutes or until lightly browned. Remove from heat; cool slightly.
3. In a  large bowl combine onion, red peppers, garlic, breadcrumbs, and the remaining ingredients listed above, saving diced tomatoes for last. Blend all ingredients together (I find using my fingers to knead all the ingredients works best, but you can also use a potato masher).
4. Spoon about 1/2 cup meat mixture into each muffin cup. Place muffin tin on a baking sheet and place in oven. 
5. While meatloaves are cooking prepare the topping in a small bowl and mix well.
6. With remaining 5 minutes brush mixture over meat loaf tops. Serve immediately, or once cooled, place in airtight container and store in the refrigerator.
   

Note: Mini turkey meatloaves are 6-7 points each on the Weight Watchers program.

Baked Bruschetta Chicken

With Summer over and Autumn here it's harder to find sweet tomatoes. Even so, I still enjoy a refreshing tomato based meal throughout the year.

This bruschetta plate is simple and Weight Watchers  friendly. My husband loved this dish and was really impressed with the balance of flavors. The basil was not overpowering, and the slight tanginess and sweetness of the sauce complimented the chicken well. The chicken remained tender while the outside was crisp and blackened. I was pleased with how it turn out too, so I hope you enjoy! That's what's on my table tonight.

Baked Bruschetta Chicken:
Serves about 2-4
Prep Time: 20-25 minutes
Cook Time: 35-40 minutes (cook time will vary depending on thickness of meat)

Ingredients:

•  Chicken, washed with warm water and lemon. Sprinkle all purpose seasoning on front and back of chicken then refrigerate for 1-2 hours (I used boneless chicken breast)
• 1 cup canned tomatoes (I used garlic flavor, and added chopped fresh grape tomatoes)
• Bread Crumbs (sprinkle lightly, enough to cover both sides)
• 2 teaspoons olive oil
• 1 teaspoon balsamic vinegar
• A sprinkle of salt and pepper
• 1 teaspoon of onion powder
• 1 clove garlic, chopped
• Handful of fresh parsley, chopped
• Handful fresh basil, chopped
• Olive oil cooking spray

Directions:

1. Preheat oven to 400 degrees. Put the chicken in a small casserole dish (use cooking spray to coat bottom), then rub with a little bit of olive oil.
2. Sprinkle some bread crumbs, parsley, basil  and salt and pepper over top and bottom, then bake for about 35 to 40 minutes (depending on the size of your chicken breasts) until juices run clear.

3. While the chicken is baking prepare the bruschetta sauce. Combine tomatoes, garlic, onion, olive oil, balsamic vinegar, sea salt, pepper and basil in a bowl and mix. Refrigerate until meat is almost done.
4.  After the chicken has baked for at least 35 minutes, generously spoon the bruschetta onto each piece and let it bake for 3-5 more minutes.
5. Plate and serve while hot.

Note: This is about 6 points per serving on the Weight Watchers Program. Also, to reduce points further you may eliminate the bread crumbs altogether.

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.