Prep Time     10 minutes

Cook Time     30 minutes

Serves 4

310 calories

Ingredients:

• 1 ½ chicken breasts, skinless, boneless
• 8 ounces whole wheat fettuccine
• 3 cups Brussels sprouts, quartered
• Salt and pepper to taste
• 1 tablespoon olive oil
• 3 cloves garlic, chopped
• 1 tablespoon red pepper flakes
• 2 tablespoons Italian seasoning
• 3 tablespoons parmesan cheese, grated, low fat

Directions:

1. Preheat oven to 350.  Cube chicken and place in baking dish.  Season with salt and pepper.  Place in oven and back for 15-20 minutes, until juices run clear and no longer pink.
2. Cook pasta according to directions.  Drain pasta and reserve 2 tablespoons of water.     Do not rinse pasta so it will retain the natural starches allowing the sauce to stick to the pasta better.
3. While the chicken and pasta are cooking, steam Brussels sprouts in steamer basket over boiling water for 7 minutes or until tender.
4. After chicken, pasta and Brussels sprouts are cooked, heat olive oil in large pan over medium heat.  Add garlic and saute until light brown and fragrant, do not burn the garlic or it will become bitter.  Add the red pepper flakes and Italian seasoning and saute for 1 minute.  Slowly add the reserved water and stir to combine.  Add pasta, chicken and Brussels sprouts and mix well, continuing to cook for 1 more minute.
5. Top with parmesan cheese and a light drizzle of olive oil.

Prep Time: 10 minutes

Cook Time: 15 minutes

405 calories

Serves 2

Ingredients:

• ¼ (16 oz) box whole wheat noodles, 2 cups cooked
• 2 teaspoon canola oil, divided
• 1 teaspoon cumin, divided
• 1 teaspoon crushed red pepper flakes
• ½ yellow onion, thinly sliced
• 1 red bell pepper, seeds removed, thinly sliced
• 1 green bell pepper, seeds removed, thinly sliced
• 1 clove garlic, chopped
• 1 ½ chicken breasts, boneless, skinless, thinly sliced
• 1 lime, juiced
• 2 teaspoons oregano
• 3 tablespoons cilantro, chopped
• Salt and pepper to taste

Directions:

1.  Cook noodles according to package, drain and set aside.
2. Place ½ the oil in a large skillet on high heat.  Stir in ½ the cumin and red pepper.  Add onions and cook until translucent, about 3 minutes.  Add bell peppers and garlic and cook for another 4 minutes.  Place in a bowl and set aside.
3. Add remaining oil, cumin and red peppers to skillet and place on medium heat.  Add chicken and cook until lightly browned.  Return onion mixture to skillet and add lime juice, oregano, cilantro, salt and pepper.  Stir well to combine.

254 kcals

Serves 4

• 1 tablespoon olive oil
• 1 medium onion, coarsely chopped
• ½ cup celery, chopped
• 1 cup carrots, chopped
• 8 cups chicken broth, low sodium
• ½ pound chopped chicken breast, cooked
• 1 ½ cups whole wheat noodles
• 1 teaspoon oregano
• 1 teaspoon fresh rosemary, chopped
• Salt and pepper to taste
• 4 whole wheat rolls

Directions:

1. In a large pot, heat oil over medium heat.
2. Add onion and saute for 2 minutes.
3. Add celery and carrots and continue cooking for about 5 minutes, until tender.
4. Add chicken broth and stir in chicken, noodles, oregano, salt and pepper.
5. Bring to a boil then reduce heat.
6. Add rosemary and simmer for 20 minutes or until noodles are cooked through.

281 kcals

Prep Time    15 minutes

Cook Time    45 minutes

Serves 6

Ingredients:

• 1 medium sweet potato, chopped
• 5 fingerling potatoes
• 1 parsnip, chopped
• 2 medium beets, chopped
• 2 medium carrots, chopped
• 1 medium onion, cut lengthwise
• 5 cloves, garlic, peeled
• 2 tablespoons olive oil
• 2 tablespoons rosemary, finely chopped
• Salt and pepper to taste
• 1 chicken breast (per person served)
• Salt and pepper

Directions:

1. Preheat oven to 400 degrees.
2. Place all vegetables in a large casserole dish.  Pour olive oil over vegetables and add rosemary, salt and pepper.  Use hands or large wooden spoon to mix vegetables evenly.
3. Place the casserole dish in the oven and bake, stirring vegetables occasionally until tender, about 45 minutes.
4. Meanwhile, season chicken breast with salt and pepper.  Place in baking dish and put in oven 20 minutes before vegetables are done.  Cook until juices run clear.
5. Serve chicken with side of vegetables.

429 kcals

Serves 2

Prep Time: 10 minutes

Cook Time: 30 minutes

• 2 chicken breast, boneless, skinless
• Salt and pepper to taste
• 1 tablespoons vegetable oil
• ½ cup mozzarella cheese, shredded, reduced fat
• 1 cup spaghetti sauce
• 1/4 cup parmesan cheese, grated

Directions:

1. Sprinkle salt and pepper on chicken.  Heat oil in large saute pan over medium heat.  Brown chicken on both sides and place in large baking dish.
2. Place mozzarella slices on top of chicken.  Pour spaghetti sauce over chicken and top with parmesan cheese.  Bake at 350 for 25 to 30 minutes.

Spinach

Serves 2

Prep Time: 5 minutes

Cook Time: 5 minutes

• 2 teaspoons olive oil
• 1 cloves garlic, finely diced
• 4 cups fresh spinach
• Salt and pepper to taste

Directions:

1. Heat oil in saute pan.  Add garlic and saute for 30 seconds.  Add spinach and stir until wilted and coated with oil and garlic.

439 kcals

Prep Time: 10 minutes

Cook Time: 30 minutes

Ingredients:

• 3 tablespoons olive oil
• 4 boneless, skinless chicken breasts, cut into chunks
• Salt and pepper to taste
• 1 large yellow onion
• 3 cloves garlic
• 3 tablespoons Hungarian paprika
• 1 cups chicken broth
• 2 tablespoons cornstarch
• 3/4 cup sour cream, light

Directions:

1.  Heat oil in pan.  Salt and pepper chicken and place in pan.  Cook for about 10 minutes or until chicken is golden brown.  Remove from pan and set aside.

2. Add onion and saute for 3 minutes or until translucent.  Add garlic and cook for 2 minutes or until fragrant.  Stir frequently.

3. Add paprika and stir until everything is coated in pot.  Add broth and bring to a boil.

4. Place chicken back into pan on top of onions. Cook for about 20 minutes.

5. Mix cornstarch with 2 tablespoons water in a small bowl and pour into pan.  Cook a few minutes more, until thickened.  Remove from heat and stir in sour cream.

Serve with ½ cup egg noodles and 1/4 cup steamed spinach per serving.

435 kcals

Prep Time: 10 minutes

Cook Time: 25 minutes

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 2 chicken breasts
• Salt and pepper to taste
• 1 lemon, juiced
• 1 tablespoon olive oil
• 1 tablespoon fresh rosemary, finely chopped
• 2 teaspoons olive oil
• 1 garlic clove, chopped
• 2 cups fresh spinach

Directions:

1. Preheat oven to 350 degrees.
2. Season chicken with salt and pepper to taste and place in baking dish. Add lemon juice, olive oil and rosemary to medium bowl and whisk.  Pour juice all over chicken and place in oven.  Bake for 25 minutes or until cooked through.
3. Put quinoa and vegetable broth into saucepan.  Cover and bring to a boil.  Reduce heat to low and simmer, covered until all water is absorbed and quinoa is fluffy, about 20 minutes.
4. Meanwhile, add olive oil to saute pan and heat over medium.  Add garlic and continue to stir until fragrant, about 1-2 minutes.  Add spinach and continue to stir until spinach is wilted and coated in olive oil and garlic.  Add salt and pepper to taste.
5. Serve chicken breast with ½ cup quinoa and spinach.
6. Place remaining chicken breast and quinoa in container, let cool and refrigerate for lunch tomorrow.

347 kcals

Prep Time: 15 minutes      Cook Time: 30 minutes

Ingredients:

• 1 ½ cup water
• 3/4 cup quinoa
• 1 tablespoon olive oil
• ½ cup red onion, chopped
• ½ cup zucchini, diced
• 1/4 cup sliced almonds
• ½ cup scallions, sliced
• 3/4 cup garbanzo beans
• 1 cup chicken, cooked and diced
• ½ cup feta cheese, crumbled
• 2 tablespoons lemon juice
• 1 teaspoon oregano
• 1 teaspoon parsley
• ½ teaspoon salt
• 2 tablespoons olive oil

Directions:

1. Bring water to a boil and add quinoa. Turn down heat to low and cover. Simmer for 25-30 minutes or until all water is absorbed. Cool quinoa.
2.  Drain garbanzo beans and rinse.
3. Heat oil in a medium pan. Saute onion for 3 minutes. Add zucchini and cook for another 3 minutes.
4. In a large bowl, mix together onion and zucchini mixture, scallions, quinoa, grazable beans, chicken, almonds and feta cheese.
5. Dressing: in a small bowl, whisk together lemon juice, oregano, parsley, salt and olive oil. Pour over quinoa and gently mix until dressing is well combined.

304 kcals

Prep Time: 30 minutes

Cook Time: 1 hour

Ingredients:

• 2 cup brown rice, cooked
• 1 chicken breast
• 1 tablespoon olive oil
• 1 cup white onion
• 1 cups peas
• 1 cup asparagus
• 1 cup corn
• 2 cups spinach
• 1 tablespoon oregano
• Salt and pepper to taste
• 4 peppers, tops removed and cored

Directions:

1. Cook brown rice according to directions.
2. Meanwhile heat the oven to 350 and bake chicken breast for 25 minutes or until cooked through.  Chop or shred chicken and set aside.  Do not turn off oven if cooking peppers immediately.
3. Heat oil in saute pan over medium heat.  Add onions and cook until translucent.  Add peas, asparagus, corn, oregano, salt and pepper.  Stir to combine.  Slowly add spinach, stirring well to combine.  Continue until all spinach is added and wilted.
4. Mix brown rice, chicken and vegetable mixture together and let sit to cool.
5. Grease an 8×8 baking dish.
6. Divide brown rice mixture evenly among peppers, gently packing it down and making sure to fully fill the pepper.  Top each pepper with its reserved top and arrange them in the pan upright.  Bake for 1 hour until peppers are tender adn filling it hot throughout.

460 kcals

Serves 4

Prep Time: 15 minutes

Cook Time: 35 minutes

Ingredients:

• 1 tablespoon olive oil
• 1 cup yellow onion, chopped
• 2 boneless chicken breast, chopped
• 2 teaspoons cumin
• 2 teaspoon oregano
• Salt and pepper to taste
• 2 cups salsa
• 1 cup plain greek yogurt, nonfat
• 1 (4-ounce) can green chilies, drained
• 1 ½ teaspoon cumin
• 3/4 teaspoon oregano
• Salt and pepper to taste
• ½ cup low-fat cheddar cheese
• 8 whole wheat tortillas, 6”
• 4 tablespoons nonfat sour cream

Directions:

1. Heat oil in large saute pan. Add onions and cook until translucent.
2. Add chicken breast and season with salt, pepper, cumin and oregano. Continually stir until chicken is cooked through. Allow chicken to sit until cool enough to shred apart.
3. Mix together greek yogurt, green chilies, cumin, oregano, salt and pepper. Then add chicken mixture and stir to combine.
4. Layer the bottom of a glass baking dish with salsa.
5. Place about 1/4 cup of chicken mixture in each tortilla and place seam side down on salsa. Cover with more salsa and baks for a half hour until heated through. Sprinkle cheese and place dollops of sour cream on top of enchiladas. Heat until cheese is bubbling.

Brown Rice (Serves 4) – Prep Time: 5 minutes – Cook Time: 40 minutes

Ingredients:

• 2 cup vegetable broth
• 1 cup brown rice
• 1/4 cup chopped cilantro
• Salt and pepper to taste

Directions:

1. Add broth and rice to pot. Cover and bring to a boil. Cook for 40 minutes or until rice is cooked thoroughly.
2. Stir in cilantro and salt and pepper if desired.