• 2 cups whole-wheat rotini, (6 ounces)
• ¼  cup reduced-fat mayonnaise
• ½  cup low-fat plain yogurt
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon lemon juice
• ½ tablespoon red wine or apple cider vinegar
• 1 clove garlic, minced
• 1 teaspoon salt
• Freshly ground pepper, to taste
• 1 cup cherry or grape tomatoes, halved
• 1 small yellow or red bell pepper, diced
• ¼ cup finely chopped basil (substitute ½ tsp dried)
• 2-4 carrots, grated
• 1 scallion, chopped
• ½ cup chopped pitted Kalamata olives
• 2 boneless skinless chicken breasts, cooked and diced (leave out for vegetarian meal)

 

1. Bring a large pot of lightly salted water to a boil. Cook pasta, stirring occasionally, until just tender, 8 to 10 minutes, or according to package directions. Drain and refresh under cold running water.
2. Whisk mayonnaise, yogurt, oil, vinegar, lemon juice, garlic, salt and pepper in a large bowl until smooth. Add the pasta and toss to coat. Add chicken, tomatoes, bell pepper, carrots, scallions, olives and basil; toss to coat well.
3. Cover and refrigerate for the next day’s lunch, or eat alongside a green garden salad.

 

MAKES 6, 1-CUP SERVINGS

 

 

 

 

 

 

 

 

• 8 ounces whole-wheat fusilli, rotini, OR bowtie pasta
• 1 tablespoon canola or EVO oil
• 2 slices turkey bacon, chopped
• 1 large sweet onion, halved and thinly sliced
• 1 pound boneless, skinless chicken breast, trimmed and cut into 1-inch pieces
• 1 medium green bell pepper, sliced
• 3 cloves garlic, minced
• 4 teaspoons Cajun seasoning (Tony Chachere’s, McCormick, etc)
• 1/2 teaspoon freshly ground pepper
• 1 tablespoon all-purpose flour or cornstarch
• 1 28-ounce can crushed tomatoes
• ¼  cup reduced-fat sour cream
• ½ cup sliced scallions for garnish

1. Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.
2. Meanwhile, heat oil in large skillet over medium heat. Add bacon and onion and cook, stirring occasionally, until beginning to brown, about 2 minutes. Add chicken, bell pepper, garlic, Cajun seasoning and pepper. Cook stirring, until the onion and bell pepper are beginning to soften, about 4 minutes.
3. Add flour and stir to coat. Add tomatoes and their juice; bring to a simmer. Cook, stirring often, until the sauce is bubbling and thickened and the chicken is cooked through, about 2 minutes. Remove from the heat. Stir in sour cream.
4. Stir the pasta into the sauce. Serve sprinkled with scallions, if desired.
5. Pairs well with steamed asparagus, green beans, or broccoli.

 

MAKES 6 –1 ½ CUP SERVINGS.

 

 

 

 

 

 

• 4 ounces Italian sausage, cut into 1/4-inch pieces (feel free to use Turkey)
• 1 tablespoon extra-virgin olive oil
• 1 sweet onion, finely chopped
• 4 cloves garlic, finely chopped
• ¼  teaspoon ground nutmeg
• ½ cup chopped carrots
• 4 cups low-sodium chicken broth
• 1 15-ounce can chickpeas, drained
• 1 tsp paprika
• 4 cups baby spinach OR kale
• 1 teaspoon freshly ground pepper
• 1 teaspoon salt

1. Cook sausage in a large pot over medium-low heat, stirring occasionally, until most of the fat melts out, about 5 minutes. Set aside to drain on paper towels; discard fat.
2. Add oil to the pot and place over medium heat. Add onion and carrot and cook, stirring frequently, until just soft, 4 minutes. Add garlic and cook for 1 minute. Add crushed tomatoes (or puree) and cook, stirring frequently, for 2 minutes. Add broth, chickpeas, nutmeg, and paprika; bring to a boil. Reduce heat to a simmer, partially cover and cook for 20 minutes.
3. Add spinach, pepper and the reserved sausage; cook, stirring, until the spinach is wilted, about 2 minutes

 

Makes 4—1 ½ cup servings

 

 

 

 

Blackened Tilapia

 

Ingredients

• 1 pound Tilapia fillets (4 -6 ounces, each fillet)
• 2-3 teaspoons blackening seasoning
• 2 teaspoons canola oil

 

1. Preheat skillet to high and add canola oil.

2. Rub Tilapia on both sides with blackening seasoning. Sauté until cooked through, 3 to 4 minutes per side.

 

3.That’s it!!

 

 

 

 

Mashed Sweet Potatoes

 

Ingredients

• 2 large sweet potatoes, peeled and cubed
• ½ cup plain yogurt
• 1 tablespoon butter
• ¼ teaspoon kosher salt
• ¼ teaspoon cinnamon
• 1 tablespoon brown sugar

 

Preparation

1. Place sweet potatoes in a large pot and cover with water.
2. Bring to a boil, reduce heat to medium and cook 10-15 minutes or until tender when pierced with a fork.
3. Drain and place potatoes in a large mixing bowl.
4. Mash with yogurt, butter, salt, cinnamon and brown sugar.
5. Serving size should be ½ cup.

 

 

Not Your Grandmother’s Collard Greens

 

Ingredients

• Smoked turkey necks or wings
• 3 cans reduced sodium chicken broth
• 1 small onion diced
• 2 cloves garlic, minced
• 2 teaspoons olive oil
• 2 – 3 bunches of collard greens
• salt and pepper to taste
• Crushed red pepper flakes, optional

 

Preparation

1. Rinse collard greens in the sink under running cold water and pick away stems
2. Stack collard greens into several leaves on top of each other.
3. Using a cutting board and knife, roll the leaves together and cut collard green leaves into 1 inch thick strips.
4. In a large pot, sauté diced onion, garlic and olive oil.

5. Add equal amounts of water and chicken broth to large pot.
6. Add greens and smoked turkey pieces to pot, bring to boil and then reduce heat to simmer.
7. Cover with lid and continue to simmer for 1 hour.
8. Once greens are tender, add salt and pepper to taste.
9. Add red pepper flakes if you want a little heat.

 

 

 

Lemon Pepper Asparagus

Ingredients

1 pound of asparagus, trimmed
3 cloves of minced garlic
2 tablespoons of olive oil
Zest of 1 lemon
1 lemon cut into wedges
1 teaspoon of ground pepper

½ teaspoon kosher salt

 

Instructions

1. Preheat the oven to 425 degrees.

2. In a bowl, mix all of the ingredients together.

3. Place in a roasting pan and roast for 15 minutes or until asparagus is tender and browned.

4. Squeeze the juice from the roasted lemon over the asparagus and enjoy!