One Pan Salsa Chicken Fajitas by Stephanie Olzinski, RDN

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These one pan chicken fajitas are a quick weeknight dinner option, especially if you don’t feel like cooking over the stove making an elaborate meal. All you have to do is wrap this deliciousness in soft tortillas and top with cheddar, sour cream and avocado. Add your favorite salsa or hot sauce and enjoy!

Ingredients

1 lb chicken breast
1 tsp olive oil
¼ cup salsa
2 tbsp low sodium taco seasoning
½ red onionpeeled and thinly sliced
8 oz mushroomsthinly sliced
1 red bell pepperthinly sliced
1 yellow bell pepperthinly sliced
1 green bell pepperthinly sliced
Add-ons: small whole wheat flour or corn tortillas, shredded cheese, sour cream, avocado and salsa

Directions

Preheat oven to 400°F; line a sheet pan with parchment paper.

Arrange veggies on sheet pan and drizzle with olive oil.

Place chicken breasts in the vegetables and top each evenly with taco seasoning and salsa.

Bake for 20-25 Minutes until cooked thoroughly to 165°F. Once cooked, allow to rest for 5 minutes, then slice chicken.

Serve chicken and vegetables in tortillas as desired and other toppings; limit to 1-2 tortillas.

Spaghetti Squash and Turkey Meatballs by Stephanie Olzinski, RDN

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Try this low calorie and high protein meal that’s also packed with fiber the next time you’re thinking about making spaghetti and meatballs. It’ll keep your immune system strong with healthful ingredients.

Ingredients

1 spaphetti squashhalved lengthwise
1 tbsp extra virgin olive oil
1 tsp extra virgin olive oil
fresh cracked black pepperto taste
Celtic sea saltto taste
1 onionfinely chopped
2 cloves garlicfinely chopped
1 ½ tsp fresh oreganochopped
1 tbsp dried bread crumbsI prefer panko if possible
½ oz Parmesan cheese
8 oz lean ground turkey
8 oz mixed mushrooms – shitake, cremini and oystercut 1/4 inch thick – about 3 cups
1 cup low-sodium chicken stock
4 oz baby spinach about 5 cups

Directions

Preheat oven to 375°F. Season cut sides of squash with 1/4 teaspoon salt. Place cut-sides down on a baking sheet and cook until tender, about 45 Minutes. Let stand until cool enough to handle. Scrape flesh into strands using a fork. Let drain, covered to keep warm, in a colander set over a bowl.

Meanwhile, heat 1 teaspoon oil in a medium skillet over medium heat. Cook onion and garlic, stirring until soft but not brown, 8 to 10 minutes. Add oregano; cook until fragrant, about 30 seconds. Divide mixture between 2 bowls.

Stir 1 tablespoon plus 1 1/2 teaspoons cheese into 1 bowl of onion-garlic mixture. Mix in breadcrumbs, turkey, 1/2 teaspoon salt, and 1/4 teaspoon pepper using your hands. Form mixture into 12 balls.

Heat 2 teaspoons oil in a large skillet over medium heat. Brown meatballs, turning, 4 to 6 minutes; transfer to a plate. Add remaining teaspoon oil to skillet. Cook mushrooms, 1/4 teaspoon salt, and 1/8 teaspoon pepper, adding a few tablespoons water if skillet browns too quickly, until soft and beginning to brown, 6 to 8 minutes. Add remaining bowl of onion-garlic mixture, meatballs, and stock; bring to gentle simmer. Cook, partially covered, until meatballs are cooked through to an internal temperature of 165°F. Add spinach; cook until just wilted, about 1 minute.

Divide squash and meatball mixture into 4 servings. Sprinkle with remaining cheese.

Cauliflower Cheddar Pasta

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Cauliflower is a healthy vegetable that offers a significant source of nutrients that your body needs. Both low in calorie and high in fiber, this vegetable makes a great addition to any pasta dish.

Ingredients

1 large head of cauliflowerbroken into pieces
2 tbsp olive oil
4 tsp salt divided
14 oz canned whole tomatoesdrained
4 cloves garlicminced
½ tsp crushed red pepper flakes
½ lb whole wheat penne pasta
⅓ cup parmesan cheese
1 cup sharp cheddar cheeseshredded
2 tbsp chopped basil

Directions

Set oven to 400°F.

Break or chop the cauliflower into bite-sized pieces. Toss with oil, 1 tsp. salt, and roast in the oven on a sheet pan for 30 minutes, stirring halfway through.

Remove from oven and place on a pan over medium heat. Add tomatoes, garlic, and red pepper flakes. Stir and break up tomatoes until most of the liquid has cooked out, about 5 minutes, then remove from heat.

Drop uncooked pasta into a large saucepan and fill with enough cold water to cover the noodles by 1-inch. Stir in remaining salt and place over high heat. When the water comes to a boil, reduce heat to a simmer and stir occasionally until the pasta is cooked al dente.

Transfer the cooked pasta into the skillet with the cauliflower mixture, saving the pasta water to put 1/4 cup of the water into the skillet. Stir all together and then add in the cheeses until melted. Garnish with Parmesan and parsley as desired.

Notes: When plating, you can mix the sauce with the pasta and cauliflower altogether and top with Parmesan cheese. Or, you can serve the pasta and top with sauce and add cauliflower to the pasta. Add a protein such as chicken or shrimp for a complete meal.

Quinoa Stuffed Tomatoes

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Did you know tomatoes are a delicious fruit that is rich in lycopene – an antioxidant that may help reduce your risk of heart disease and cancer while improving your skin health? This recipe offers a simple way to make the tomato the star of your meal while incorporating the healthful benefits of quinoa, a grain packed with protein and fiber making this dish a complete meal for lunch or dinner.

Ingredients

4 medium tomatoesrinsed (buy the ones still on a vine)
1 tbsp olive oil
2 tbsp red onionspeeled and finely chopped
1 cup cooked mixed vegetablespeppers, corn, carrots and peas
1 cup quinoarinsed and drained
1 cup low-sodium chicken brothor vegetable broth
½ ripe avocadodiced
¼ tsp black pepper
1 tbsp fresh parsleyrinsed, dried, and finely chopped
salt to taste

Directions

Preheat oven to 350°F.

Cut off the tops of the tomatoes and hollow out the insides. Save the pulp for use in tomato soup, a sauce, or salsa. Set tomatoes aside with their tops.

Heat oil in a saucepan over medium-high heat. Add onions, and cook until they begin to soften. Add cooked vegetables and heat through for 1-2 minutes.

Add quinoa and cook gently, about 2 minutes.

Add broth and bring to a boil. Reduce the heat and cover the pan. Cook until the quinoa has absorbed all of the liquid and is fully cooked, about 10 Minutes. Once cooked, removed the lid and gently fluff quinoa with a work. Mix in the avocado, pepper, salt and parsley.

Carefully stuff about ¾ cup of quinoa into each tomato.

Place tomatoes on a baking sheet and bake for about 15 Minutes, or until tomatoes are hot throughout (tomatoes may be stuffed in advance and baked later). About 5 minutes before taking out of the oven, place the tops of the tomatoes on so they get a chance to warm through. Serve hot.

Stuffed Bell Peppers

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Managing your diabetes doesn’t mean you no longer can enjoy foods that you love or crave. Try our diabetic friendly stuffed peppers for a healthier version of your favorite meal!

Ingredients

4 medium-sized green peppersor red and orange
½ lb extra-lean ground beef
½ cup white onionfinely chopped
1 cup canned whole tomatoesdrained
1 cup wild ricepre-cooked
1 tbsp Worcestershire sauce
½ tsp Italian seasoning
½ cup mozzarella cheese
non-stick cooking spray
pepperto taste
saltto taste

Directions

Slice off stem end of peppers and remove and discard seeds and membranes.

Submerge the peppers in a pot of boiling water and cook for 5 to 10 minutes; drain.

Brown ground beef and onion in a nonstick skillet over medium heat. Drain and pat dry with paper towels. Return meat mixture to skillet. Add tomatoes, breaking them into pieces with cooking spoon, and cook until liquid evaporates. Remove meat mixture from heat; stir in pre-cooked wild rice, Worcestershire sauce, and Italian seasoning.

Preheat oven to 350°F. Spoon 1/2-cup portions of rice mixture into peppers; sprinkle evenly with cheese. Place peppers in a baking dish coated with cooking spray.

Bake for 20 minutes or until lightly browned.

Savory Cauliflower Pancakes by Stephanie Olzinski, RDN

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If your looking for something healthy and savory, you’ve got to try these cauliflower pancakes that go great with a cool dollop of low fat plain Greek yogurt on the side. Cauliflower is quickly becoming the star of many dishes which is great because it’s so easy to prepare and absorbs all the flavors you add to it. The best part is that cauliflower is a cruciferous vegetable that is naturally high in fiber and B-vitamins.

Ingredients

2 whole eggs
2 egg whites
2 lbs package frozen caulifloweror 1 fresh head , steamed and drained
2 tbsp whole wheat flour
sea salt
black pepper
2 tbsp extra virgin olive oil

Directions

If using frozen cauliflower, let thaw. Put in colander and squeeze out the liquid. Process eggs and onion in food processor and add cauliflower, flour, and seasonings until finely chopped; do not over process.

Wipe a non-stick frying pan with a paper towel dipped in oil and spray the pan with non-stick cooking spray. Put on low heat, wait until hot and drop batter by tablespoonfuls into pan. Brown on both sides.

Tip for frying: With each new batch, spray the pan with nonstick cooking spray and/or wipe the pan with oil occasionally. These pancakes need to be fried for a long time until they are cooked through, or they will fall apart when flipped.

Notes: You can substitute broccoli or spinach for cauliflower.

Citrus Cantaloupe Smoothie

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Kale ranks as the most nutrient-dense food available, closely followed by hemp seeds, which provide essential healthy fats and protein. Add some cantaloupe and oranges for sweetness, and you’ve crafted a fully balanced meal in a glass.

Ingredients

1 large bunch of kalerinse, remove ribs and chop
½ zucchinidiced
½ cup cantaloupediced
1 small orangepeeled and sectioned
1 tbsp hemp seeds
½ cup milk
Iceas desired

Directions

Combine all ingredients in a blender, putting the ice or any frozen foods near the blade.

Add more liquids (milk, juice, water) as needed to blend everything smoothly.

Notes: Always include protein in your smoothies. Great additions are: milk, coconut milk, soy milk, yogurt, protein powder, nuts, nut butter, and flax, chia, hemp, pumpkin, or sunflower seeds.

Crispy Tofu Bites

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Crispy pan fried tofu is a healthy vegetarian snack or appetizer. With a crunchy golden exterior and a firm warm center, these bites have the perfect texture to absorb sauce for a little extra flavor. For an easy dip, simply warm-up marinara sauce in a pan or the microwave and serve in a bowl alongside a plate of these healthy bites. Add a little red chili flake to your sauce for a little heat and watch them fly off the table into the mouths of hungry kids and adults.

Ingredients

½ cup seasoned panko bread crumbs
2 tbsp parmesan cheese
1 tbsp dried oregano
½ tsp dried basil
salt
pepper
12 oz firm tofudrained
2 tbsp extra virgin olive oil

Directions

In a small bowl, combine bread crumbs, parmesan cheese, oregano, basil, salt, and pepper.

Slice tofu into 1/4 inch thick slices, and place in bowl of cold water. One at a time, press tofu slices into crumb mixture, turning to coat all sides. Heat oil in a medium skillet over medium heat.

Cook tofu slices until crisp on one side. Drizzle with a bit more olive oil, turn, and brown on the other side.

Notes: For a whole meal, serve with 1/2 cup brown rice and a large serving of vegetables.

Avo-Mango Smoothie

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Bursting with bright flavors, this smoothie is packed with vitamins and nutrients. Plus, it makes a yummy treat for anyone!

Ingredients

½ avocado
1 mangocut into chunks and frozen
1 bananasliced and frozen
¼ cup oats
½ tbsp flax seeds
½ cup milkalmond, cow, coconut, etc.
¼ tsp pumpkin spice
¼ tsp cinnamon
Ice as desired

Directions

Combine all ingredients in a blender, putting the ice or any frozen foods near the blade.

Add more liquids (milk or water) as needed to blend everything smoothly.

Notes: Always include protein in your smoothies. Great additions are: milk, coconut milk, soy milk, yogurt, protein powder, nuts, nut butter, and flax, chia, hemp, pumpkin, or sunflower seeds.

Grilled Portobello Egg Sandwich by Stephanie Olzinski, RDN

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Pairing the savory flavor of a grilled Portobello mushroom with an egg takes your traditional breakfast sandwich to a whole new level. Both healthful and delicious, this Grilled Portobello Sandwich is easy to make and a nutritional powerhouse, packed with antioxidants, beneficial minerals and low in fat.

Ingredients

1 tbsp extra virgin olive oil
1 clove garlicminced
1 tsp oregano
sea salt to taste
black pepperto taste
2 portobello mushroom caps
2 cage free eggscan use just egg whites if preferred

Directions

Preheat griddle or grill to high.

Combine all ingredients in a bowl and mix well, then marinate mushroom caps until ready to grill.

Place on grill and let cook for about 8 minutes or until heated all the way through, flipping sides to get grill marks on both.

Cook eggs as desired (scrambled or over easy), combining with other desired ingredients (onion, bell pepper, spinach, tomato, cheese, cilantro, feta cheese, green onion, etc).

Notes: Mushrooms can become soft after cooking and may be difficult to eat as a sandwich; try making open-faced and adding wheat toast and more vegetables for a well-balanced breakfast.