Roasted Chicken, Goat Cheese, and Rosemary Rigatoni

Total prep/cook time: ~25 min. Serves 4.

Ingredients:

• 8 oz whole wheat rigatoni (about 1/2 a package)
• 1 tbsp chopped fresh rosemary
• 1 clove fresh garlic, crushed
• 4 oz goat cheese
• 2 cups shredded rotisserie chicken (found in the deli)
• 1 tbsp olive oil
• Pepper to taste

Directions:

1. Place a large pot of water over high heat and bring to a rapid boil. Add rigatoni to the water and cook according to the directions on the package, 10-12 minutes.
2. While waiting for the water to boil, add oil, rosemary, and garlic to a large saucepan over medium heat. Stir in the goat cheese and chicken and cook for about 3-4 min.
3. Thoroughly drain the pasta. Add the pasta to the sauce. Coat the pasta in the sauce and simmer over low heat for a few minutes. Serve hot.

Did you know?

Herbs and spices are a great way to add flavor to a dish without adding sodium. Rosemary is an excellent flavoring for potato dishes and other root vegetables like carrots and onions.  Adding rosemary to spaghetti sauce will bring out the flavor of other ingredients. It is also a great addition to tomato-based soups, stews and sauces. If rosemary isn't quite up your alley, experiment with some of the other great herbs out there!

Nutrition Information (per 1 serving):

Total calories: 476 cal
Total fat: 20 g

Saturated fat: 7 g

Sodium: 377 mg

Total carbs: 41 g

Dietary fiber: 5 g

Protein: 30 g

Noodle Bowls with Steak and Snow Peas

Total prep/cook time: ~25 min. Serves 4.

Ingredients:

• 8 oz whole wheat spaghetti (about 1/2 a package)
• 1 lb skirt steak, cut in half or thirds if too large to fit in skillet 
• 8 oz snow peas, stem ends removed
• 2 tbsp low-sodium soy sauce
• 1/4 cup unsalted peanuts, chopped
• Ground pepper to taste

Directions:

1. In a pot of boiling salted water, cook noodles until al dente. Drain; set aside.
2. Heat a large skillet over medium-high. Season steak with salt and pepper. Cook (in batches if necessary), turning once, until medium-rare, 2-6 min per side. Transfer steak to a cutting board, and loosely tent with aluminum foil (reserve skillet with juices).
3. Add snow peas to skillet, and toss with juices. Cook on medium-high heat, tossing occasionally, until crisp-tender, 2-3 min. Add noodles, soy sauce, and 2 tbsp water; cook until warmed through, about 20 seconds. Transfer to serving bowls. Slice steak; place on top of noodles, and add any accumulated juices. Scatter with peanuts and serve.

Did you know?

Sodium sneaks its way into our diets in many forms of processed food. Soy sauce can add a lot of flavor but it can also add a ton of salt. Traditional soy sauce has about 1100 mg of sodium per tablespoon (give or take) - that’s the equivalent of a half teaspoon of salt. Fortunately, there is almost no difference in flavor between lower-sodium soy sauce and traditional soy sauce. There is, however, half the amount of sodium in low salt versions, making it a much better choice for flavoring your Asian-inspired dishes!

Nutrition Information (per 1 serving):

Total calories: 487 cal
Total fat: 15 g

Saturated fat: 4 g

Sodium: 389 mg

Total carbs: 48 g

Dietary fiber: 7 g

Protein: 39 g

Beefy Corn and Black Bean Chili

Total prep/cook time: ~20 min. Serves 4.

*Gluten-free

Ingredients:

• 1 lb extra lean (95-96% lean) ground beef
• 1 tbsp chili powder
• 1 (10 oz) package frozen corn (available in frozen aisle)
• 1 (15 oz) can of black beans, rinsed and drained
• 1 (14 oz) can low-sodium beef broth
• 1 (15 oz) can low-sodium tomato sauce                                     

Directions:

• Combine beef and chili powder in a large skillet. Cook 6 min over medium-high heat or until beef is browned, stirring to crumble. Drain and return to pan.
• Stir in corn, broth, and tomato sauce; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Uncover, add beans, and simmer 5 minutes, stirring occasionally.
• Ladle chili into bowls.

Did you know?

Nutritionally speaking, many canned foods are comparable to their cooked fresh and frozen counterparts, and canned foods are available year-round, so you can easily and conveniently use them anytime in your favorite dishes. One of the main concerns with canned foods is the sodium content, which tends to be high. These days, many companies are reducing the sodium in their foods, but to reduce the sodium content on your own, draining and rinsing are effective ways to reduce the sodium content of canned beans.

Nutrition Information (per 1 serving):

Total calories: 312 cal
Total fat: 5 g

Saturated fat: 1.5 g

Sodium: 651 mg

Total carbs: 34 g

Dietary fiber: 7 g

Protein: 36 g

Chili-Rubbed Tilapia with Asparagus & Lemon

Total prep/cook time: ~20 min. Serves 4.

*Gluten-free

Ingredients:

• 2 lbs asparagus, tough ends trimmed, cut into 1-inch pieces
• 1 lb tilapia, Pacific sole or other firm white fish fillets
• 2 tbsp chili powder
• 1/2 tsp garlic powder
• 1/4 tsp salt
• 1 tbsp extra-virgin olive oil
• 3 tbsp lemon juice

Directions:

1. Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover and steam until tender-crisp, about 4 minutes.
2. Combine chili powder, garlic powder and salt on a plate; coat fillets in the spice mixture. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5-7 min total.
3. Divide fish and asparagus among 4 plates. Drizzle lemon juice over both fish and asparagus and serve. Serve with a slice of fresh whole grain bread.

Did you know?

Asparagus is one of the few vegetables that contains inulin, which feeds friendly bacteria that live in the large intestine. This makes it a great food for preventing yeast overgrowth, and it generally keeps the digestive system happy. Asparagus is also a good source of folate, which, among other health benefits, is essential for a healthy pregnancy.

Nutrition Information (per 1 serving):

Total calories: 176 cal
Total fat: 6 g

Saturated fat: 1.5 g

Sodium: 224 mg

Total carbs: 9 g

Dietary fiber: 5 g

Protein: 25 g

Thai Chicken Pasta

Total prep/cook time: ~20 min. Serves 4.

Ingredients:

• 8 oz whole wheat angel hair pasta (about 1/2 a package)
• 4 skinless, boneless chicken breast halves (about 5 oz each), cut into thin strips
• 4 cups chopped broccoli
• 1 (14 oz) can light coconut milk
• 1 tbsp Thai red curry paste
• 1 tbsp olive oil

Directions:

1. Cook pasta according to package directions. Drain and return pasta to pan.
2. Heat the oil in a large skillet over medium-high heat. Add the chicken pieces; cook and stir for about 3 min. Mix in the broccoli, curry paste, and coconut milk. Cook and gently stir over medium heat until mixture is heated through. Pour hot chicken mixture over cooked pasta in pan, toss gently to coat.

Did you know?

Spices can speed your metabolism by about 50% and keep the burn going for about 3 hours! So go ahead, kick your meals up a notch.

Nutrition Information (per 1 serving):

Total calories: 490 cal
Total fat: 16.5 g

Saturated fat: 7 g

Sodium: 378 mg

Total carbs: 48 g

Dietary fiber: 7 g

Protein: 45 g

Cheesy Spinach and Garlic Rice

Total prep/cook time: ~25 min. Serves 4.

*Vegetarian; gluten-free

Ingredients:

• 2 cups precooked Minute instant brown rice
• 8-10 oz fresh spinach, chopped
• 1 cup reduced-fat cheddar cheese, grated
• 1 small onion, diced
• 5 cloves garlic, minced
• 1 tbsp olive oil
• 1/4 tsp salt
• Black pepper

Directions:

1. Heat oil in a pot with a tight fitting lid, and cook the onion and garlic over a medium heat, stirring regularly, for about 4 min, until soft and translucent. Add 1‐3/4 cups water and bring to a boil, then stir in rice, return to boil. Reduce heat to low to maintain a gentle simmer, cover and simmer for 5 min. Remove from heat and stir, cover. Let stand 5 min or until water is absorbed. Fluff with a fork.
2. Add the chopped spinach and grated cheese, and season with salt and a generous sprinkling of black pepper. Mix well, and continue to stir for a couple more minutes while the spinach wilts and the cheese melts, then serve.

Did you know?

Brown is the new white, at least it is when it comes to rice. The reason brown rice has many more nutrients than regular white rice is due to the fact that brown rice has only the outer layer, called the hull, removed while white rice has been refined for convenience with several layers—therefore nutrients, removed.

Nutrition Information (per 1 serving):

Total calories: 287 cal
Total fat: 11 g

Saturated fat: 4 g

Sodium: 443 mg

Total carbs: 40 g

Dietary fiber: 4 g

Protein: 12 g

Asian Apricot Chicken

Total prep/cook time: ~20 min. Serves 4.

*Gluten-free

Ingredients:

• 1 lb broccoli
• 2 garlic cloves, minced
• 1 lb boneless, skinless chicken breasts, cubed
• 1/2 cup apricot jam
• 1 tbsp lemon juice
• 1 tbsp olive oil
• 1/2 tsp. salt
• Dash of pepper
• 1/2 tsp. dried thyme leaves (optional)

Directions:

1. Heat oil in nonstick skillet over medium-high heat. Add the chicken pieces; cook and stir for about 3 min. Add broccoli and garlic. Stir fry for 1 minute, cover, reduce heat to medium and cook for 4-5 minutes until broccoli is crisp tender.
2. In small bowl, combine apricot jam, lemon juice, salt, pepper, and thyme. Pour over chicken mixture and stir to mix well. Cook for 2-3 minutes longer and serve over hot cooked brown rice.

Did you know?

When you select jams and jellies that are created without added sugar, it will prevent your body from experiencing the sugar crash that refined sugar can cause. Look for jams and jellies that advertise that they are made with no added sugars or created with 100 percent fruit (sugar-free varieties often use artificial sweeteners, so make sure to check the labels if you like to avoid artificial sweeteners).

Nutrition Information (per 1 serving):

Total calories: 340 cal
Total fat: 10.5 g

Saturated fat: 0.5 g

Sodium: 525 mg

Total carbs: 31 g

Dietary fiber: 3 g

Protein: 28 g