Mediterranean Penne

June 21, 2009

  • Grilled Chicken
  • Whole Wheat Penne
  • 1 cup Artichoke Hearts
  • 2/3 cup Sundried Tomatoes
  • Feta

This is one of those what do I have in the fridge to throw together meals. To assist my dinnertime frustrations, I try to plan ahead. On Sundays, I try to throw some brown rice in the rice cooker. Boil up some Whole Wheat Pasta. And Grill some lean protein whether Chicken, Pork, or Sirloin. Add some field greens or spinach and you have a great set-up for grab n’ go meals.

The well stocked fridge and pantry are your biggest ally on your journey to a more healthy you.


Shrimp “no-fried” brown rice

May 2, 2008


2 Eggs
6 oz. Shrimp
1/4 cup Low Sodium Soy Sauce
2 cups Rice, Brown Medium-grain, cooked
2 cups Frozen Vegetables, mixed
2 tsp. Oil
2 tsp. Ginger
2 tsp. Garlic
2 tsp. Red Pepper
2 tsp. Sirachi

I LOVE fried rice. Here is my healthier version.

With a non-stick spray, “fry” 2 eggs with continually movement through the wok. Split yolk. Continually movement til cooked through.  Remove to dish.

Heat 2 tsp. oil in wok.

Add shrimp. Saute. Add Brown Rice. Saute. Add seasonings, veggies. If you use frozen veggies they will rehydrate the pre-cooked rice. Continually saute til warmed through. Add back eggs.

Super Easy. Super Yummy.

Chicken Divan

April 20, 2008


Chicken Divan is a chicken casserole usually served with broccoli, almonds, and Mornay sauce. It was invented at and named for the by-gone Divan Parisien Restaurant in the New York Chatham Hotel.

The Divan Parisien served Chicken Divan as their signature dish in the 1950s. The chef or chefs who originally created it are unknown. In France the word divan refers to a meeting place or great hall. This name was chosen to attract the attention of the Divan Parisien owners by implying a kind of continental elegance.

The dish is now commonly prepared with regular parmesan cheese and remains one of the most classic American casserole dishes today

My mom used to make this when I was little. However my mom’s version included full fat mayo, butter, and 2 cups of cheddar cheese. I was craving this comfort food. So here is my new and improved version …

chicken Divan


2 cups cooked chicken breast

10.5 oz. 98% Fat Free Cream of Chicken Soup, condensed

2.5 cups Broccoli
1/2 cup chicken broth

16 oz. Fat Free Sour Cream

2 tsp. Cumin
1 tsp. Curry (add more to taste)
1 tsp. Paprika
1 tsp. Chili Powder

Saute broccoli on stovetop on high.

Lower heat to low. Add rest of ingredients. Cover. Cook until warmed. Serve over brown rice.

Super Easy. Very Yummy. Just like Mom’s but with a lot less fat. My mom used to bake this.  I think if you baked it the sauce would thicken. If you have the time Bake at 350 for 35-45 minutes.

WW Points- 6

Add 1/2 cup brown rice for total of 8 points.

Nutrition Facts
Serving Size 346 g
Amount Per Serving
Calories                                            293
Total Fat                                         6.3g
Saturated Fat                                   2.3g
Cholesterol                                     76 mg
Sodium                                         730mg
Total Carbohydrates                         28.3g
Dietary Fiber                                    2.7g
Sugars                                            9.9g
Protein                                           30.8g
Vitamin A 37% Vitamin C 86%
Calcium 21% Iron 13%
Nutrition Grade B+
* Based on a 2000 calorie diet

Black Bean Turkey Chili

February 22, 2008

Black Bean Turkey Chili

In an ideal world, I would never use cans or bottle or seasoning packets, but my hectic schedule demands short cuts. If you have the time, use the non- shortcut method. It lowers the sodium dramatically.

This chili can be served solo, over brown rice, or in a whole wheat tortilla.

1 lb. ground turkey
1 packet taco seasoning
2 15 oz. cans black beans, undrained
6 oz. Tomato Paste
2 cups chicken broth
16 oz. mushrooms, fresh pre-sliced
Diced Jalapenos to taste
1 jar or container favorite salsa or 1 (28 oz.) can of diced tomatoes

Brown Ground Turkey on the stove. Drain if needed. Add taco seasoning per packet instructions.

Add to crockpot- Cooked Turkey with seasoning, Black Beans, Mushrooms, Jalapenos, Salsa, Chicken Broth & Tomato Paste.

Cook on High Heat in Crockpot 4 Hours.


Cook on Low Heat in Crockpot 8 Hours.

Serves 8.

5 WW Points per Serving

Nutrition Facts
Serving Size 400 g
Amount Per Serving
Calories                                            262
Total Fat                                         8.1g
Saturated Fat                                  2.1g
Cholesterol                                      58mg
Sodium                                         801mg
Total Carbohydrates                         26.5g
Dietary Fiber                                     9.8g
Sugars                                            7.2g
Protein                                          23.6g
Vitamin A 6% Vitamin C 13%
Calcium 6% Iron 20%
Nutrition Grade A-
* Based on a 2000 calorie diet

Green Bean Chicken

February 11, 2008

Just made this for lunch on Sunday. I forgot how much I loved it. It is a bit spicy. A great way to get several veggie servings. A good source of protein.  Absolutely ….. delicious! But best of all an incredible amount of food that is entirely … guiltless.

Green Bean Chicken

  • 6 oz. boneless, skinless chicken breast, thinly sliced
  • 1/4 cup Light Asian Toasted Sesame Dressing
  • 6 cups green beans, trimmed
  • 2-3 Cloves Garlic, minced
  • 2 tbsp. Fresh Ginger, minced
  • 2 tsp. Red Pepper Flakes
  • 2 tsp. (to taste) Sirachi (roasted garlic- red pepper puree)
  • 1 tbsp. sesame seeds
  • 2 tsp. oil (preferably sesame)

Minimum of 2 Hours Before. Marinate Chicken Breasts in Light Asian Sesame Dressing.

Heat 1 tsp. oil in large wok. Combine Chicken, Marinade, Red Pepper Flakes, minced Garlic, and 1 tbsp. of fresh Ginger in small  bowl. Add to wok. Saute over med-high heat until chicken is cooked through. Remove Chicken from wok and cover.

Add 1 tsp. of oil to wok. Heat over High Heat. Add Green Beans, Sirachi, Sesame Seeds, and remaining tbsp. of minced Ginger. Stirring until green beans are wrinkled about 2-3 minutes.

Add back Chicken. Stir until all is heated through.

Serve over  1 cup Brown Rice.

Serves 2-4


Nutrition Facts based on recipe divided into 2 servings. Includes 1 cup brown rice.

Cutting Carbs- Cut Out the Brown Rice

Does NOT include nutritional info for dressing.

WW points- 7

Nutrition Facts
Serving Size 434 g
Amount Per Serving
Calories                                            337
Total Fat                                      10.8g 
Saturated Fat                                 2.0g
Cholesterol                                      72mg
Sodium                                           86mg
Total Carbohydrates                         30.5g
Dietary Fiber                                   13.0g
Sugars                                            5.0g
Protein                                             34g
Vitamin A 61% Vitamin C 94%
Calcium 19% Iron 32%
Nutrition Grade A