EVERYDAY TOMATO SAUCE

This sauce is almost as easy as opening a store-bought jar, but the taste and health benefits are way better! My everyday tomato sauce can top your spaghetti, layer in your lasagna, cover your pizza, or be the perfect dip for garlic bread and mozzarella sticks. This recipe is one EVERYBODY should know, and the best part- it's easy enough for everybody to learn!

INGREDIENTS:
2 cloves garlic, minced
1 small yellow onion, small diced (about 1/4-1/3 cup)
28 oz. can unseasoned, crushed or pureed tomatoes
2 tsp. sugar
1/4 tsp. ground pepper
1/4 tsp. salt
1 tbs. parmesan cheese (optional)
1 tbs. chopped fresh basil leaves
extra virgin olive oil
meat (optional- see below)

DIRECTIONS:
-in a medium sized sauce pan, warm 1 tbs. olive oil over medium-low/low heat
-add garlic and onion and cook for 5-10 minutes, stirring occasionally
-add in crushed tomatoes, sugar, salt and pepper, cheese, and basil
-stir and let cook on low until warmed through
-serve and enjoy!

SHOUT OUTS:
This sauce was the start of my cooking passion. I would watch my Italian grandmother make sauce and learned at a young age to make my own. Though my sauce is good- it never tastes quite as good as hers did (like all grandma recipes!)

TIPS and ADAPTATIONS:
-To make a meat sauce, add your choice of the following into the sauce once all ingredients are combined: cooked ground beef, ground pork, crumbled sweet or hot Italian sausage, meatloaf mix, pulled pork, ground turkey, or ground veal (or use a combination of any of these! My favorite is a mixture of beef, pork, and veal- or a meatloaf mix) You can also add in some cooked, store bought or homemade meatballs into the sauce too!
-When cooking the garlic and onions, render/cook down some chopped pieces of bacon or pancetta with it.
-Add in your own favorite blend of herbs such as rosemary, thyme, oregano, parsley, and/or sage along with the basil.
-You can use dried herbs too (just remember: use about 1/3 of the amount of dried herbs as you would fresh- they are more concentrated with flavor!).
-Make it a blush sauce and add a splash of heavy cream or a large pad of cream cheese or goat cheese.
-Make it an arrabiata sauce (spicy!) by adding in some crushed red pepper flakes or cayenne pepper
-Leave out the garlic or onion if you don't like them. Try adding in some garlic or onion powder for a less intense flavor.
-Try adding a few cloves of roasted garlic for a more mellow, sweet garlic flavor.
-Make a BIG batch of sauce, and freeze single/family sized portions. Thaw for a quick dinner anytime!

EGGPLANT PARM BAKE

Eggplant Parmesan has been a favorite of mine for years. This meaty vegetable is a perfect meatless-meal that everyone will enjoy. I would always egg it, bread it, fry it, and bake it until I realized I could SKIP the frying process and it would still taste just as great! This slims down the meal quite a bit, plus you get to skip the cleaning of the greasy pans- 2 big wins in my book! Try my eggplant parm bake tonight, but make extra because you and your family are going to want seconds!

INGREDIENTS:
2 medium or 4-5 small eggplants
1 cup bread crumbs
1/3 cup flour
2 eggs
2 tbs salt
3 cups tomato sauce (homemade or store bought)
2 cups shredded mozzarella cheese
1/2 cup grated parmesan cheese
extra virgin olive oil
a side of pasta (optional)

DIRECTIONS:
-Peel eggplants with a vegetable peeler.
-Cut off both ends of the eggplant, then cut the eggplants into 1/2" thick rounds.
-Lay the eggplant on a clean counter in a single layer and sprinkle with salt on both sides.
-After about 20 minutes, eggplants will have released some liquid. Pat the eggplants dry with some paper towels.
-Beat the eggs with 2 tablespoons of water in a medium sized, shallow bowl.
-In a larger, shallow bowl mix together the breadcrumbs, flour, and 1 tbs. of the parmesan cheese.
-Dip the eggplant into the egg, letting the excess drip off.
-Place the eggplant into the breading, shaking off excess. Place breaded eggplant onto a baking sheet.
-Continue to egg and bread each piece of eggplant. When finished, spray or drizzle a little bit of olive oil on each piece.
-Bake in a 375 degree oven for 20 minutes, flipping the eggplant rounds half way through.
-Cover the bottom of a 9x13 casserole dish with 1/4 cup of tomato sauce.
-Layer the bottom of the dish with a single layer of eggplant.
-Cover each eggplant with about 2 tbs. of tomato sauce and 1 tbs. of shredded mozzarella. Sprinkle some parmesan on top of the layer.
-Continue to layer in this fashion until all the eggplant pieces are used up. Make sure the top layer is sauce then cheese!
-Cook in the 375 degree oven for an additional 20-30 minutes, until cheese is melted and eggplant parm bake is hot and bubbly.
-Let cool, serve with a side of pasta (if you wish!) and enjoy!


SHOUT OUTS:
This recipe goes out to my Grandpa- eggplant is one of his favorites! And my grandma who taught my how to peel and salt the eggplant.

TIPS and ADAPTATIONS:
-Use seasoned breadcrumbs for a super simple dish. If you only have unseasoned bread crumbs, season it up yourself! Add a 1/2 tsp. each of garlic powder, onion powder, and Italian seasonings and 1/4 tsp. of pepper and paprika.
-Make the dish delightfully creamy and add some ricotta cheese in between each layer of eggplant.
-This is a GREAT make-ahead meal. Follow all steps except the second baking of the layered casserole. Cover and keep in fridge for up to 24 hours. Bake in a 375 degree oven for 45 minutes or until cheese is melted and the dish is hot and bubbly. If you'd like to freeze the dish, cover WELL with plastic wrap and foil and place in freezer up to a few months. Defrost in the fridge for 24 hours. Remove plastic wrap and foil and bake in a 375 degree oven for 45 minutes.
-Eggplants are best in the summer. Try cooking it with other tasty summer vegetables- layer the dish with thinly sliced tomatoes and fresh chopped basil!
-Add more veggies! Slice 1/4" rounds of zucchini and/or summer squash and egg, bread, and cook just as the eggplant.


LESSONS LEARNED:
-Why sprinkle with salt? Eggplants can sometimes taste slightly bitter. The salt draw out the liquid that causes the bitterness. Salting also helps cut down on the fat that can be absorbed into the vegetable.
-To select a tasty eggplant, look for moderately sized eggplant (not too big, not too small). Skin should be smooth, shiny, and be firm to the touch. Make sure it has a green stem attached.
-There are many different types of eggplants. They range in color from purple to green to white, solid colored and striped, short and fat, or long and thin. All are tasty, I'd advice you to try a variety!

FAJITA TACO BAKE

Cut the fat tonight with this low carb, high protein fajita taco bake! It has all the yummy insides of a taco and fajita and only some of the crunchy outside. Lay it on a bed of shredded lettuce and add a couple of crunched up corn chips on top, and you'll have a satisfying Mexican meal that you can have a second helping of- guilt free!

INGREDIENTS:
15 oz can of refried beans
15 oz can of black beans, drained and rinsed
1 lb ground turkey, beef, or chicken
taco seasonings
1/2 cup sour cream
1 cup cooked brown rice (measure 1/2 cup uncooked rice, and follow package instructions)
1 poblano pepper, cut into 1" slices
1/2 cup diced onion
2 cloves garlic, minced
1 large tomato, diced
1/4 cup chopped cilantro
juice of half a lime
3/4 cup of grated cheddar cheese
1/3 cup of crushed corn chips or taco shells
2 cups of shredded lettuce (optional)
vegetable or canola oil

DIRECTIONS:
-Cook meat and add taco seasonings. Set aside.
-In the same pan, warm 1 tablespoon of oil over medium low heat.
-Add peppers, onion, and garlic and cook for 5-7 minutes until onion starts to become transparent.
-Add lime juice to pepper mixture.
-Spread the refried beans in a 9x13 casserole dish.
-Spread a thin layer of sour cream on top of the refried beans.
-Layer on black beans, meat, and pepper mixture.
-Layer on rice, tomatoes, and cilantro.
-Cover casserole with grated cheese.
-Place in a 375 degree oven for 30-40 minutes until cheese is melted and mixture is bubbly.
-Sprinkle on crushed corn chips.
-Serve over lettuce and with other optional taco toppings such as avocado/guacamole, sliced olives, and/or hot sauce and enjoy!


SHOUT OUTS:
I came up with this dish trying to use up broken taco shells- and everyone loved it! (Including my Granny who is typically picky about eating Mexican!)

TIPS and ADAPTATIONS:
-Skip the cilantro and tomatoes and spread on some salsa!
-Make it vegetarian. Leave the meat out and add extra veggies like corn, grated zucchini, and diced bell peppers.
-For homemade taco seasoning mix together: 1 tbs chili powder, 1 tbs coriander, 1 tbs cumin, 2 tsp paprika, 1 1/2 tsp seasoned salt, 1/2 tsp pepper.
-Instead of crunching up the chips and putting them on top of the bake, use the corn chips to scoop up and eat the bake!
-Make it spicy! Add in some diced jalapenos, diced chilis, or cayenne pepper.
-Make the dish the night before, cover and put in the refrigerator, and cook the next day for a quick dinner.
-Don't like cilantro, use parsley instead.
-No poblano pepper? Use a cubanelle or red or yellow bell pepper.

WHITE BEAN VEGGIE BURGERS

Looking for a new burger to try at your next grill out? Well leave the beef in the fridge and grab a can of beans! That's right- go vegetarian tonight! Get a boost of veggies and protein with a mixture of rice, beans, corn, and bell peppers and a hit a flavor with a blend of zesty seasonings. These burgers are easy to make and even easier to eat!

INGREDIENTS:
1/2 cup brown rice
1/2 cup red bell pepper (about 1/2 a pepper), diced
1/2 cup onion, diced
2 cloves garlic, minced
1/2 cup corn
1/4 cup chopped fresh parsley
15oz can cannellini beans, drained and rinsed
1/2 teaspoon cumin
1/2 teaspoon chili powder
1/2 teaspoon salt
1/4 teaspoon coriander
1/4 teaspoon ground black pepper
1/4 cup breadcrumbs
1 egg, beaten
extra virgin olive oil
buns, cheese, condiments, and other burger fixins'

DIRECTIONS:
-Cook brown rice according to package instructions. Set aside.
-warm 1 tablespoon of olive oil in a pan over medium low heat.
-Add red bell pepper, onion, and garlic to pan and cooked 5-7 minutes until onions start to become transparent.
-In a large bowl, mash the beans with a potato masher until pasty.
-To the beans, add the red pepper mixture, corn, cooked rice, parsley, seasonings, breadcrumbs, and egg.
-Mix ingredients until combined.
-Take a 1/2 cup measuring cup to measure out the burgers.
-Mold into burger shape. Makes 6 burgers.
-Let the burger patties sit in the refrigerator for 30 minutes up to 24 hours before cooking.
-Heat the grill to about 400 degrees and grill burgers approximately 10 minutes per side.
-Serve on a bun with select condiments, and enjoy!


SHOUT OUTS:These burgers are my own version of the delicious veggie burger I always get just down the road at Pub Bricco.

TIPS and ADAPTATIONS:
-Try the burger with black beans too!
-Mix in some grated zucchini or squash with the burger mixture for added health benefits
-Like your bean burgers spicy? Add a sprinkle of cayenne pepper, a diced jalapeno, a splash of your favorite hot sauce.
-Weather not cooperating? Forget the grill and cook the burgers on the stove.
-If your afraid of your burgers sticking, lightly spray the grill with a non-stick spray or grease it down with a paper towel dipped in olive oil.
-Freeze an uncooked burger and save for a later date! Just make sure to separate each patty with wax paper or cling wrap before freezing. Defrost and heat on the grill or stove.
-Can't eat eggs? Use 1/4 cup of unsweetened applesauce instead!
-Make the burgers quicker by using a microwavable package of brown rice like Minute Rice Cups or Uncle Ben's Rice Bags.

SWEET POTATO PANCAKES

If you're like me- you're a sucker for a hearty Sunday breakfast. And there's no better satisfying meal than pancakes! Putting sweet potatoes into your batter not only adds health benefits, but your pancakes become indulgent and perfectly sweet. The next time you feel like firing up the griddle, slip this little surprise into your pancakes, and it'll be a sure hit!

INGREDIENTS:
1 batch of pancake mix; mixed with eggs, milk, oil, etc. (whatever the package calls for)
1/3 cup mashed sweet potatoes (use fresh, canned, or leftover sweet potatoes!)syrup and butter for serving

DIRECTIONS:
-mix all pancake ingredients together, including the mashed sweet potatoes
-pour 1/4 cup of pancake mixture in a greased pan (medium-low heat) or griddle (set at 375 degrees)
-cook on one side until bubbles start to form on the pancake, then flip and cook for an additional minute or two
-serve with butter and syrup (if you wish!) and enjoy!


SHOUT OUTS:
These pancakes are a remake of a delicious meal served at Tupelo Honey Cafe in Ashville, North Carolina.

TIPS and ADAPTATIONS:
-Try this recipe with mashed up bananas, cooked apples, or pumpkin puree instead of sweet potatoes.
-Add a little extra flavor by adding a sprinkle of cinnamon and a splash of vanilla extract in the batter.
-Really want to impress the hungry crowd- serve with candied pecans on top!
-Leftovers? Place cooled pancakes in a freezer zip-lock bag and keep in the freezer. When you're ready to eat, defrost and warm up in the toaster oven.

HOT-CHIHUAHUA-DOG

Combining 2 long time favorites- bacon and hotdogs. What's not to like? Though it may not be the most figure-friendly meal, it's a lot of fun to eat. Great dish for a group gathering-- build your own hotdog party!

INGREDIENTS:
1 hotdog
1 piece of bacon
1/2 small yellow onion, diced
1/4 cup chopped tomatoes
1/2 jalapeno, seeds removed and diced
1/4 cup refried beans
extra virgin olive oil
condiments of your choice

(These ingredients are for one dog. Multiply accordingly per extra dogs.)

DIRECTIONS:
-saute onions in 1 tsp. olive oil until they are transparent and slightly start to brown
-remove onions from pan and set aside
-wrap raw bacon around the length of a hotdog
-cook the dog in the same pan over medium heat, turning it frequently, until the bacon is cooked on all sides
-toast hot dog bun
-warm up refried beans until easy to spread
-spread beans on bun
-place dog on bun
-top with tomatoes, jalapenos, onions, and your choice of condiments
-enjoy!



SHOUT OUTS:
This recipe was inspired from brother Bobby and Man Vs. Food.

TIPS and ADAPTATIONS:
-use whatever type of hotdog you like: all beef, turkey, even tofu
-condiment suggestions: mayo, mustard, BBQ, ranch
-instead of using refried beans use whole pinto beans or even try refried black beans or whole black beans
-instead of fresh jalapeno, try a can of diced jalapenos or a spicy relish

WEEKNIGHT CHICKEN PAPRIKASH

If you've ever tried Chicken Paprikash, it's probably because your Hungarian grandmother slaved away all Sunday at the stove making it for you... and you no doubt reaped the benefits of her hard work. Well, I've lightened up this comfort food and turned it into a simple enough dish that you can whip it together in no time flat, even on a weeknight. Greek yogurt adds a protein packed tang and a few slices of smokey bacon pairs perfectly with the paprika. Tossing in some vitamin rich veggies like peas and bell peppers offer some added health benefits and makes you feel a little less guilty about indulging in this Hungarian favorite.

INGREDIENTS:
3 slices of bacon
2 cups cooked chicken breasts, chopped into 1" pieces
1 red bell pepper, chopped into 1/2" pieces
1 small yellow onion, chopped into 1/2" pieces
2 cloves garlic, minced
1 cup chicken broth
1/2 cup plain Greek yogurt
2 tsp. cornstarch
1 package (1 lb) frozen gnocchi dumplings, cooked according to package directions
1/2 cup frozen peas
1 1/2 tbs. paprika
extra virgin olive oil

DIRECTIONS:
-cut the bacon into 1/2" pieces
-fry the bacon in a large pan with high sides on medium heat for about 5 minutes
-remove bacon from pan and set aside
-carefully wipe the pan of the bacon grease with a paper towel
-add 1 tsp. olive oil to the pan and reduce the heat to medium-low
-add the peppers, onions, and garlic to the pan, and cook for about 7-10 minutes until onions are soft and transparent
-in a small mixing bowl, whisk together chicken broth, yogurt, paprika, and cornstarch
-add mixture to the pan and reduce heat to low/simmer
-add chicken, gnocchi, peas, and 3/4 of the cooked bacon and stir to combine
-season well with salt and pepper
-cook on low for about 10 minutes until warmed through
-serve with a garnish of remaining 1/4 of bacon and enjoy!

serves approximately 3-4

SHOUT OUTS:
This is an adaptation of my mom's recipe we ate growing up. I've made my recipe a more quick-cooking one, and added a few ingredients inspired by other paprikash dishes I have eaten.

TIPS and ADAPTATIONS:
-If you can't find gnocchi, egg noodles are also a common accompaniment to paprikash.
-Want it lactose free? Puree some lactose-free cottage cheese in a blender with about 1/4 cup of broth (until it becomes the same consistency as sour cream). I've used Lactaid brand and it works great!
-To make it a little richer, use white wine instead of broth. Or, to make it more cost efficient, use water instead of broth.
-You can swap sour cream in place of yogurt.
-Make the cooking easier by using a storebought rotisserie chicken!
-Try it with pork! Cut up a cooked pork tenderloin and add it to the dish instead of chicken.
-Make it vegetarian: toss in some roasted zucchini and eggplant and a handful of chopped spinach in place of the meat. Add some chopped celery and carrots in with the sauteed onions and peppers, too.
-Don't like peas? Leave them out!
-Family won't eat the veggies? Puree the red pepper and onions and add some grated carrots into the dish too- they will go unnoticed and the dish will taste great!
-You can leave the bacon out if you'd like; it just adds a nice smokiness I like in my dish.

MINI TURKEY and SPINACH MEATLOAVES with CAULIFLOWER MASH

Don't let the dried out, bland memories of meatloaf deter you trying out this meal! My lean turkey meatloaf stays moist and flavorful with the help of sauteed veggies and hearty spinach. Topped with some zesty bbq sauce and placed atop a mound of my cauliflower mash, you'll think you died and gone to healthy food heaven!

INGREDIENTS:
for meatloaves:
1 lb ground turkey
1 small onion, small diced (about 1 cup)
2 cloves garlic, minced
1/2 cup green bell pepper, small diced
1/2 cup mushrooms, small diced
5 oz. frozen spinach, thawed and liquid squeezed out (about half a package)
2 eggs, beaten
1/4 cup breadcrumbs
1/4 cup grated cheddar cheese
1/3 cup milk
6 tbs. bbq sauce (plus more for serving)
extra virgin olive oil

for cauliflower:
1 head cauliflower, rough chopped
3 cloves garlic, peeled and cut in half
1/3 cup Greek yogurt or sour cream
2 tbs. grated parmesan cheese
salt and pepper to taste
extra virgin olive oil

DIRECTIONS:
for meatloaves:
-warm 1 tbs. olive oil in a medium sized pan over medium-low heat
-add onion, bell pepper, mushrooms, and garlic and toss to coat in oil
-let cook for 15 minutes, until veggies are soft and transparent, but not browned
-remove from heat and let cool
-in a large mixing bowl, combine cooled vegetable mixture, spinach, eggs, breadcrumbs, cheese, milk, and 1 tbs. olive oil
-mix in ground turkey until everything is combined (do not over mix!)
-divide meat mixture into 6 equal sections
-take each section of meat, and roll into an oval shape
-flatten oval into about 3/4"-1" thick patties, repeat with the following 5 sections of meat
-place patties on a wire wrack on top of a baking sheet
-spread 1 tbs. bbq sauce on top of each patty
-bake in a 400 degree oven for 30-40 minutes until meat is firm to the touch

for cauliflower:
-place a large piece of foil on a baking sheet and spray with non-stick spray
-place chopped cauliflower and garlic on foil, and cover with another piece of foil
-roll the edges of the foil together making a pouch
-roast at 400 degrees for 30 minutes
-remove top piece of foil and increase the oven temperature to 450 degrees
-cook for an additional 20 minutes
-remove cauliflower and place in a large bowl
-mash with a potato masher until you get the consistency of mashed potatoes
-add yogurt, cheese, and salt and pepper to taste

makes 6 servings

SHOUT OUTS:
The turkey meatloaf was inspired by my dear friend Dave Evans and the cauliflower mash was inspired by a recipe from Rocco DiSpirito's cookbook Now Eat This!

TIPS and ADAPTATIONS:
-Make this meatloaf with ground beef or with ground chicken too!
-Don't have frozen spinach? Skip it, or add in a handful of fresh chopped spinach to your onion mixture and let it cook down. You don't need to use a full 10 oz. of spinach either, especially if you are just starting to introduce it into your meals.
-Add more veggies to the mix like grated zucchini or carrot.
-Make the cauliflower seem even more like mashed potatoes by adding 1 or 2 mashed potatoes to the mix. It's still healthier than it was before, and you'll never know the difference!
-Use a spicy bbq to top your patties with to add a kick, or try topping the patties with your favorite marinara sauce for an Italian style meal!
-Need the recipe to be dairy free? Leave out the cheeses and replace the milk and yogurt with chicken broth.
-Feeding a smaller crowd? Split the recipe, or make the whole recipe and freeze half the raw patties for another night's dinner!
-Make the cauliflower more delectable by adding in such things as: fresh or dried herbs, chopped sundried tomatoes, or kernels of sweet corn.

'CREAMY' CHICKEN and WILD RICE SOUP

It's hard to believe that you can indulge into something so creamy when it doesn't even have cream in it! Well you'll become a believer when you try my 'Creamy' Chicken and Wild Rice Soup. Pureed white beans not only give this soup major protein, but they add a rich and velvety depth to it too. Anybody can take these 12 simple ingredients and make dinner soup-er tasty tonight!

INGREDIENTS:
4 oz. box wild rice (I used Reese brand)
2/3 cup celery, chopped into 1/4" pieces
2/3 cup carrots, chopped into 1/4" pieces
1 small onion, small diced (about 1 cup)
2 garlic cloves, minced
2 15 oz. cans of white kidney or cannelli beans, drained and rinsed
3 cups chicken broth
1 1/2-2 cups cooked, shredded chicken
3 tbs. grated parmesan cheese
1 tsp. salt
1/2 tsp. ground pepper
extra virgin olive oil

DIRECTIONS:
-place rice and 1 1/2 cups water into a medium sized pot and bring to a boil
-reduce heat to a simmer, cover with a tight fitting lid, and cook for 50 minutes
-meanwhile, warm 2 tbs. olive oil in a large soup pot
-add celery, carrots, onion, and garlic and cook on medium-low for 10 minutes
-using a food processor or blender, puree beans with 1 cup of chicken broth (adding more broth if the mixture is too thick to puree)
-add pureed beans and add remaining broth to the pot of veggies
-add in chicken, cheese, salt, and pepper and stir until combined
-keep on medium-low/low heat until veggies become soft
-once rice is finished cooking, add to the soup pot, and stir until combined
-serve and enjoy!

makes 4-5 servings

SHOUT OUTS:
This recipe was designed after one of my favorite soups from at Panera Bread, only mine is healthier with the absence of the cream!

TIPS and ADAPTATIONS:
-Make the dish vegetarian by leaving out the chicken and use vegetable broth instead of chicken broth.
-Try the soup with ground turkey instead of shredded chicken!
-Toss in some dried herbs such as oregano, parsley, and/or thyme. (Just remember- a little goes a long way with dried herbs!)
-Need it dairy free? Just leave out the parmesan!
-Can't find a box of wild rice? Just find some kind of wild rice mix of rice, and cook about 1 cup of it with 1 1/2 cup water.
-Skip the rice and add little dumplings to the soup instead- yum!
-Toss in some frozen corn or peas, or some chopped zucchini or spinach to boost the veggies in the soup!
-Save some time and effort- use a store bought, cooked rotisserie chicken.
-Freeze the soup into individual containers, and pull one out when you need a quick lunch or dinner!

TURKEY and VEGGIE JOES

Time to remaster a childhood favorite- the sloppy joe! And what better way to do it than making it healthier (and tastier) too! Lean ground turkey pairs perfectly with the mild flavors of zucchini and mushrooms and a full condiment shelf in the fridge makes this meal a snap to throw together. Though I haven't figured out how to make them less sloppy, I have figured out how to make them delicious! Try them tonight, and take a trip down memory lane...

INGREDIENTS:
1 lb ground turkey
1/2 cup green pepper, cut into 1/4" pieces
1/2 cup mushrooms, chopped
1/2 large zucchini, cut into 1/4" pieces (about 1/2-3/4 cup)
1 clove garlic, minced
8 oz. can tomato sauce
2-3 tbs. white vinegar
1/2 cup ketchup
1/2 cup bbq sauce
1 tbs. worcestershire sauce
1 tbs. yellow mustard
1/2 tsp. chili powder
salt and pepper to taste
1 tbs. hot sauce (optional)
extra virgin olive oil
buns for serving (optional)

DIRECTIONS:
-warm 2 tbs. olive oil in a large skillet over medium heat
-add turkey, bell pepper, zucchini, mushrooms, and garlic and cook until turkey is no longer pink, breaking up the meat into small pieces as it cooks
-add the rest of the ingredients, and simmer until slightly thickened and warmed through, about 10-15 minutes (reducing the heat to medium-low)
-serve on a bun or eat with a fork and enjoy!

serves approximately 5 people

SHOUT OUTS:
This dish was inspired by a recipe out of one of my favorite cooking magazines, Clean Eating.

TIPS and ADAPTATIONS:
-Save on money and calories: use less meat and add more green pepper, zucchini, and/or mushrooms.
-Reduce the calories even more by using a flat bread bun like Pepperidge Farm's Deli Flats or eat the meal with no bun at all!
-Make it vegetarian by skipping the meat and adding more veggies like eggplant, yellow summer squash, grated carrots, and/or butternut squash.
-Make a big batch, and freeze the leftovers for later: defrost in the refrigerator overnight and heat in the microwave or in a skillet over medium-low heat.
-Try the dish with ground chicken or ground beef too!
-Like your sloppy joes sweeter? Add a teaspoon or two of brown sugar.
-Instead of a bun, try the turkey meat on top of mashed potatoes, polenta, spaghetti squash, or pasta noodles.
-Make the joes extra spicy by adding extra hot sauce or a healthy pinch of cayenne pepper.

RICE NOODLE BOWL

If you're looking for a satisfying meal that involves very little cooking, quick preparation from healthy pre-packaged foods, and looks oh-so-impressive when it's sitting in front of you- then you've just found it! My rice noodle bowls are so simple to put together and all the different flavors tasted together just explode in your mouth! It's spicy, sweet, salty, smooth, warm, crisp, and fresh all in one delicious bowl. So if you're feeling a little 'exotic' tonight, whip up some noodle bowls and you'll be a fan for life!

INGREDIENTS:
7-8 oz. rice noodles (Thai style, such as Annie Chun's)
1 small onion, small diced (about 1/2 cup)
1 clove garlic, minced
1" fresh ginger, minced or finely grated (on a microplane)
1 cup cooked chicken, shredded
1/3-1/2 English cucumber, cubed into 1/4" pieces (about 3/4 cup)
3/4 cup cabbage, shredded
1/2 cup mushrooms, sliced
3/4 cup carrots, cut into matchsticks size
15 oz. can bean sprouts
2 tsp. soy sauce
2 tsp. fish sauce
3 tsp. rice vinegar
1 tsp. hot sauce (such as Sriracha)
4 cups chicken broth, warmed
3/4 cup cilantro, chopped
1/2 cup peanuts, chopped
1 lime, cut into wedges (for serving)
canola or vegetable oil

DIRECTIONS:
-cook noodles according to instruction on the package, set aside
-in a large skillet or wok, warm 1 tbs. oil over medium-low heat
-add onion, garlic, ginger, and mushrooms and cook for 5-7 minutes until onions start to soften
-add carrots, chicken, soy sauce, fish sauce, vinegar, and hot sauce
-stir and cook until warm through and combined
-divide the noodles evenly into 4 large soup bowls
-divide evenly the cabbage, bean sprouts, cucumber, and chicken mixture into the 4 bowls
-pour 1 cup warm broth in each bowl
-sprinkle with copped cilantro and peanuts
-serve with a lime wedge and chopsticks, and enjoy!

SHOUT OUTS:
I came up with this dish when we had a fridge full of Chinese leftovers (lettuce wraps) and I was looking to change up the taste and texture of the food. It went from cool, crisp, and spicy to warm and comforting, and quickly became a favorite!



TIPS and ADAPTATIONS:
-SAVE TIME! Use prepackaged shredded cabbage and carrots and a store bought rotisserie chicken.
-You can skip the fish sauce if you can't find it, don't have it, or don't want to use it. But- I recommend trying it. It has a deliciously mild flavor!
-No fresh ginger? Add a pinch of dried ginger instead.
-Don't like cabbage? Try this dish with chopped ice burg or romain lettuce.
-No cilantro? Chop up some mint and/or basil or you can use a combination of all 3 too!
-Try the dish with shrimp, beef, or pork!
-Can't find rice noodles? Use whole wheat angel hair pasta, or soba noodles.
-You can certainly leave out any ingredient you aren't fond of, and it will still taste delicious!
-Make this dish vegetarian: leave out the meat and add in some more veggies such as sliced bell peppers, cubed zucchini, and snow peas.
-You don't have to use chopsticks, but it makes eating the meal more of an experience!
-Like it spicy? Add on as much hot sauce as you'd like- but be careful! It is HOT!
-Most larger grocery stores have great international sections where you can find such ingredients as the rice noodles, fish sauce, bean sprouts, rice vinegar, and thai hot sauce. No need to go to specialty stores anymore!
-Cook and chop all these ingredients up to a day ahead, and assemble the dish when you are ready to eat!

LESSON LEARNED:
-If you use rice noodles, this is a naturally gluten free meal! (Make sure to check the packaging of the noodles, just in case!)
-This meal is called many things: Vietnamese Noodle Bowl, Bun, Pho, Asian Noodle Bowl, Thai Noodle Bowl- they are all just about the same tasty dish with a few ingredient variations.
-If you've never used fresh ginger before, take off the brown outer skin with a vegetable peeler or a knife, cut off the 1" 'knob' and grate/mince the bright yellow ginger. With your leftover ginger, tightly double-wrap it in plastic, and keep it in the freezer. It will keep fresh for months this way!

CHICKEN TORTILLA SOUP

Start the fiesta with course of my chicken tortilla soup! This dish is just about as easy to make as it is to open a can (or two!). Chicken and black beans provide plenty of protein to the dish, and the tomato paste and cheddar make this soup rich and creamy. Make this soup-gluten free, dairy-free, spicy, or mild- this soup is easily adaptable to any one's needs!

INGREDIENTS:
1 small yellow onion, small diced
2 cloves garlic, minced
15 oz. can of black beans, drained
4 oz. can of green chilies
1/2 cup corn (frozen, fresh, or canned)
1 chicken breast, shredded
3 cups chicken broth
8 oz. can tomato paste
1/2 cup shredded cheddar cheese (plus more for serving)
2 tsp. chili powder
1/2 tsp. cumin
salt and pepper (to taste)
4 flour tortillas
canola or vegetable oil
sliced avocado (optional)
sour cream (optional)

DIRECTIONS:
-in a large pot, warm 1 tbs. canola oil over medium-low heat
-add onion and garlic, and cook for 10 minutes, stirring occasionally
-pour drained black beans into the pot, mash with a potato masher so beans become creamy
-add broth, tomato paste, chili powder, and cumin, stir until combined
-add chicken breast, corn, 1/2 cup cheddar cheese, and green chilies, stir until combined
-let soup cook until warmed through, adding salt and pepper to taste
-slice tortillas into thin strips about 2"-3" long
-in a large skillet, warm 1 tbs. canola oil over medium heat
-stir tortilla strips into oil
-let cook for about 5 minutes until strips start to brown and crisp, stirring occasionally
-pour soup into individual bowls, place a handful of crisp tortilla strips in each soup bowl
-serve with sliced avocados, sour cream, and extra cheddar cheese, enjoy!

serves 4

SHOUT OUTS:
I first fell in love with tortilla soup at Max & Erma's... I love their creamy, cheesy take on this dish!

TIPS and ADAPTATIONS:
-Leave out the chicken if you want the dish vegetarian.
-Try the dish with a can of refried beans, pinto beans, or cannellini beans instead of black beans.
-Want your soup to be extra creamy? Instead of the tomato paste, stir in a can of cream of cheddar soup!
-Throw in a couple of spoonfuls of your favorite salsa to help flavor the soup! Or, if you don't have tomato paste on hand, you can use salsa instead too.
-Make it spicy but adding in some diced jalapenos, use hot green chilies instead of mild, add a few shakes of cayenne or hot sauce, or add in a couple spoon fulls of spicy salsa.
-I like my soups thick; but if you prefer yours a little bit thinner, add more broth to the dish (about 1 extra cup should be enough).
-Slim this soup down by leaving out the cheese and the tortilla strips; it's still just as tasty!

VEGETARIAN STUFFED SHELLS

These tasty little pasta shells are the perfect carrier for cheese and vegetables. Creamy ricotta pairs up with roasted veggies to make this dish not only delicious, but healthy! My vegetarian stuffed shells are great for large family meals or dividing up into smaller serving dishes and freezing for later. This versatile dish shows you how to go 'vegetarian' tonight and I promise, you won't miss the meat!

INGREDIENTS:
1 box of jumbo pasta shells (you'll need about 30 shells, or a 10 oz. box)
1 medium sized eggplant
1 medium sized zucchini
1 small yellow onion (1/2-3/4 cup), small diced
2 cloves garlic, minced
4 large mushroom caps (such as crimini or button mushrooms), halved and sliced thin
1-2 handfuls fresh spinach
15 oz. ricotta cheese
1 egg
pinch of nutmeg
1 tbs. prepared pesto
1/4 cup parmesan cheese
salt and pepper
2-3 cups marinara sauce (jarred or homemade)
1/2 cup shredded mozzarella cheese
extra virgin olive oil

DIRECTIONS:
-boil and prepare pasta shells according to directions
-peel eggplant, and cut it and the zucchini into 1/2" cubes
-place eggplant and zucchini on a large baking sheet
-drizzle about 2 tbs. olive oil on top of eggplant and zucchini, sprinkle on some salt and pepper, and toss to coat
-cook vegetables in a 400 degree oven for 15 minutes
-meanwhile, in a medium sized skillet, warm 1 tbs. olive oil over medium-low heat
-add garlic, onion, and mushrooms and cook for 5-10 minutes until onion starts to turn transparent
-stir in the spinach and let it wilt in the warm mixture
-in a large mixing bowl, stir in beaten egg to the ricotta cheese
-add vegetables, onion mixture, pesto, parmesan cheese, and a pinch of nutmeg
-fill each shell with 1 heaping tablespoon of ricotta filling and place in a greased 13x9 casserole dish
-cover with marinara sauce and top with mozzarella cheese
-cook in a 350 degree oven for 40-50 minutes, until cheese is melted and sauce is hot and bubbly
-serve and enjoy!

[shells before they are 'sauced']

[shells after they are 'sauced' and baked]

serves approximately 4-6

SHOUT OUTS:
These shells are a version of a creamy pesto vegetarian lasagna served at Vaccarro's Trattoria off of Ghent Road in Akron, Ohio.

TIPS and ADAPTATIONS:
-You can leave the egg out if you can't eat eggs!
-Add some meat to it such as: shredded chicken, crumbled sausage, or ground beef or pork.
-No time to cook and stuff the shells? Make this dish into a lasagna! Layer no-boil lasagna noodles with the ricotta filling and marinara sauce. Cook as directed on the noodle box.
-Put the shells into 2 8x10 casserole dishes, eat one now, and freeze one for later! Cover the dish you freeze with plastic wrap and then a layer of foil. Cook frozen shells at 350 degrees for 1.5-2 hours, until hot and bubbly.
-Need it milk free? If you can't find diary-free ricotta, try blending up some dairy-free cottage cheese in a blender or food processor. If the mixture is too thick, add a few splashes of chicken broth or water. Leave out out the additional cheeses, or use dairy-free cheese substitutes!
-No pesto? Chop up several fresh basil leaves or add in 1/2 tsp. dried basil or Italian herbs.
-Make it your own recipe: leave out the eggplant, add yellow squash, put in some more mushrooms...etc. Make it how YOU like it!
-Make it for a crowd! Double the recipe! Make ahead and keep in the fridge (for up to 24 hours) or freezer, and let it cook while you enjoy your company.

PUMPKIN TURKEY CHILI

Everybody loves a cup of chili to warm up to, so why not have a cup full of disease fighting nutrients such as beta carotene, potassium, zinc, vitamins C and E, magnesium, iron, and fiber? Well when you add pumpkin to your chili, you get all that and you won't even be able to tell the difference! Try my low fat pumpkin turkey chili today and the only thing you'll be worried about is if there is enough for seconds!

INGREDIENTS:
1 lb. ground turkey
15 oz. can kidney beans, rinsed and drained
15 oz. can pureed pumpkin
30 oz. can diced tomatoes
8 oz. can tomato sauce
1 green bell pepper, diced
1 small onion, diced
2 cloves garlic, minced
1/3 cup chicken broth
2 tbs. chili powder
2 tsp. coriander
2 tsp. cumin
1/4-1/2 tsp. cayenne pepper
1/8 tsp. dried oregano
1/2 tsp. salt
1/4 tsp. pepper
extra virgin olive oil
grated cheddar cheese (for serving- optional)
sour cream (for serving- optional)
diced onions (for serving- optional)

DIRECTIONS:
-in a large pot, brown turkey meat in 1-2 tbs. olive oil
-in a large skillet, warm 1 tbs. olive oil over medium heat
-add to the skillet the green pepper, onion, and garlic and cook for 10 minutes, stirring occasionally
-add the green pepper mixture to the browned turkey meat
-mix into the pot the kidney beans, diced tomatoes, tomato sauce, broth, and pumpkin puree
-add chili powder, coriander, cumin, cayenne, oregano, salt, and pepper and mix well
-cook until warmed through
-serve with typical chili fixings (like cheese, sour cream, or onions) and enjoy!

serves 6-8

SHOUT OUTS:
This recipe is my take on the delicious pumpkin turkey chili I had at the Wild Horse Winery in Templeton, California (along with many of their tasty wines!)

[Me at the Wild Horse Winery]

TIPS and ADAPTATIONS:
-Make sure you use 100% pure pumpkin puree and not pumpkin PIE puree which has pumpkin pie spices already added to it.
-Try the recipe with ground chicken or beef instead.
-Zest it up a bit and replace the 1/3 cup broth with beer or wine!
-Don't like your chili so chunky? Use tomato sauce instead of the diced tomatoes. You can also puree your onions and peppers into a 'paste' and then mix into the chili. It won't be so chunky, but you still get the great taste.
-If fresh pumpkins are in season, use 2 cups of roasted pumpkin chunks instead of the puree.
-Add roasted butternut squash, mushrooms, corn, grated carrots, or red bell peppers to the chili for added vegetables. Then you can...
-Make it vegetarian! Leave out the meat and add more veggies!
-Make the chili in advance, and freeze it for later!
-Keep it warm in a slow cooker- perfect for potluck dinners!

CREAMY CHICKEN and RICE with MEXICAN BLACK BEANS

Looking for some cheesy, creamy indulgence without all the guilt? My version of this Mexican favorite stays healthy by using low fat, high protein yogurt and fiberful brown rice. Smokey, roasted poblano peppers add a mild heat which blends perfectly with the sweet corn. Combine the creamy chicken and rice with my easy, zesty Mexican black beans and you have a complete, healthy, and delicious meal!

for rice:
INGREDIENTS:
2 chicken breasts, cooked and shredded
2 poblano peppers
1 cup brown rice
1 jalapeno, small diced
1 small yellow or white onion, small diced (about 1/2 cup)
2 cloves garlic, minced
1 cup corn (defrosted, if using frozen)
2 oz. goat cheese
3/4 cup plain Greek yogurt (0% fat)
3/4 cup grated monterey jack or pepper jack cheese
1/2 tsp. ground coriander
salt and pepper
canola or vegetable oil

for beans:
INGREDIENTS:
30 oz. canned black beans
2 tbs. red onion, small diced
1/2 of a red bell pepper, small diced
2 cloves garlic, minced
1/2 tsp. ground coriander
1 medium or 2 small tomatoes, small diced (about 3/4 cup)
1 lime, juiced
salt and pepper
few dashes hot sauce (optional)
canola or vegetable oil

for rice:
DIRECTIONS:
-roast the poblanos peppers over an open flame (such as gas stove top) or place on a baking sheet and broil until outside becomes black and charred
-place peppers into a brown lunch bag and seal tight, allowing the steam to help loosen the charred skin
-meanwhile, combine rice with 1 3/4 cups of water into a large sauce pan
-bring to a boil, reduce temperature to low, stir once, and cover with a tight fitting lid
-cook the rice for 45 minutes
-once peppers has cooled, the charred skin should easily wipe off
-once skin is removed, remove the stem and seeds of the peppers
-cut the roasted peppers into 1" slices
-in a small skillet, warm 1 tbs. oil over medium to medium-low heat
-add onions, garlic, and jalapeno to the skillet and cook for 5-7 minutes, stirring occasionally
-once rice is done cooking, add to it the peppers, onion mixture, corn, chicken, goat cheese, 1/2 cup jack cheese, and yogurt
-stir until rice is evenly coated
-place rice into a greased 8x10 casserole dish (or similar size)
-place in a 375 degree oven and cook for 20-25 minutes until it is hot and bubbly
-(if necessary,) place under a broiler for 5-7 minutes until cheese turns golden brown
-allow to cool, serve, and enjoy!

serves 4

for beans:
DIRECTIONS:
-rinse and drain beans
-in a medium saute pan, warm 1 tbs. oil over medium to medium-low heat
-add red peppers, onion, and garlic and cook for 5 minutes, stirring occasionally
-add tomatoes, beans, coriander, lime juice, and salt and pepper to taste
-if you like it hot, add a few dashes of hot sauce!
-serve warm as a side dish, and enjoy!

serves 4

SHOUT OUTS:
This recipe came about when I took some of my extra goat cheese enchilada filling and mixed it with some brown rice for a quick lunch- it was a delicious success!

TIPS and ADAPTATIONS:
-Never roasted a pepper before? Check these out: stove top roasting or oven roasting.
-If you are still nervous about roasting and removing the skins of the poblanos, skip those steps! Remove the stem and seeds, cut the peppers into 1" slices, and cook with the onions, garlic, and jalapenos on the stove top. It will taste just as good, just a little less 'smokey' flavored.
-Can't find poblanos? Use 8 oz. of canned, chopped green chilies.
-No goat cheese? Cream cheese will work just as well.
-White rice or wild rice can also be used in this recipe, just change the cooking time accordingly! (White rice only takes about 15-20 minutes to cook!)
-Try red beans or pinto beans instead of black beans.
-You can also use cheddar cheese or Mexican Chihuahua cheese instead of jack cheese.
-Instead of chopped tomatoes in the beans, add some chunky salsa instead!
-Leave the chicken out of the rice dish for a tasty vegetarian meal!
-Leftovers? Mix the beans and rice together, roll it in a tortilla shell, and cover with enchilada sauce!
-If you like your rice extra creamy, add an additional 1/3 cup of yogurt.
-Can't find plain Greek yogurt? Use low fat or fat free sour cream.
-Don't need so much? Cut the recipe in half!
-Want to kick up the heat of your beans some more? Add in a diced jalapeno!
-Take a shortcut and use a store-bought whole roasted chicken. Just shred up the breasts!
-Make both dishes in advance and place in the fridge up to 48 hours before eating. Don't cook the rice in the oven until you are ready to eat, increasing the cook time by 5 minutes to make sure it's warmed through. Reheat the beans on the stove top or in the microwave.

QUICK CREAMED SPINACH

Looking to get out of the 'same-old-veggies' rut? Well here's the solution! My quick creamed spinach allows you to disguise a healthy vegetable with some tasty, low calorie cheesy-ness. Sauteed garlic and onions gives the dish a mellow sweetness that the nutmeg parallels. This dish pairs perfectly with fish, chicken, or steak so there's always an opportunity to make it part of your dinner tonight!

INGREDIENTS:
10 oz. package frozen spinach, thawed and liquid squeezed out
2 tbs. onion, small diced
1 clove garlic, minced
1/4 cup chicken broth
2 wedges Laughing Cow Light Creamy Swiss or 3 tbs. cream cheese
1/8 tsp. nutmeg
1 tbs. parmesan cheese
salt and pepper
extra virgin olive oil

DIRECTIONS:
-in a small skillet, warm 2 tsp. olive oil over medium-low heat
-add garlic and onions, cook for 10 minutes
-add spinach, broth, cheeses, and nutmeg
-stir until cheese is melted and covers all of the spinach
-add salt and pepper to taste
-serve as a side dish and enjoy!

serves 2-4 as a side dish

SHOUT OUTS:
This recipe was quickly put together when I was getting tired of our typical dinner veggie side dish. It's since been a hit many times!

TIPS and ADAPTATIONS:
-You can use fresh spinach instead of frozen. HOWEVER, it takes a whole lot of fresh spinach to cook down into what you can get in a frozen package. So take the simple shortcut, and buy frozen!
-Still not convinced you like spinach? Try adding just one pieces of bacon to the dish. Chop the bacon into small pieces and cook it with the garlic and onions. Delish!
-Don't leave out the nutmeg! It adds delicious flavor to anything cooked with dark greens and creamy cheeses!
-Turn this side dish into an easy one-dish meal: mix with some pasta and add in some cooked chicken and roasted veggies such as zucchini, tomatoes, or carrots.
-Add in some toasted nuts like sliced almonds or pinenuts.
-Make it spicy and add in 1/2 tsp. or more of red pepper flakes.

CHICKEN POT PIE

Talk about a slimmed down classic! I've taken an indulgent, calorie packed dish and turned it into a protein and veggie powerhouse. Velvety cannellini beans replace heavy cream in a typical chicken pot pie, and a variety of sauteed vegetables brings big flavor to this recipe. It's finished off with a thin layer of flaky pie crust and it will certainly leave you wanting more!

INGREDIENTS:
1 chicken breast, cooked and cut into 1/2" cubes
1/2 cup sliced carrots, cut into 1/2" pieces
1 cup green beans, cut into 1" pieces
1 cup sliced mushrooms
1/2 cup frozen peas
15 oz. can diced new potatoes, drained
1 small yellow onion, cut into 1/2" pieces (about 1/2 cup)
2 cloves garlic, minced
3/4 cup chicken broth
15 oz. can of cannellini or white kidney beans
1 tsp. salt
1/2 tsp. pepper
1 refrigerated, roll-out pie crust
extra virgin olive oil
1 egg

DIRECTIONS:
-over medium heat, warm 1 tbs. olive oil in a large pan and add carrots and onions
-cook until they start to soften and turn slightly brown, about 5-7 minutes
-add another 2 tsp. of olive oil to the pan
-add green beans, mushrooms, and garlic to the pan, reduce heat to medium-low
-cook vegetables for an additional 5-10 minutes, stirring occasionally
-meanwhile, drain and rise cannellini beans
-in a blender or food processor, puree the cannellini beans with chicken broth
-add pureed beans, peas, potatoes, chicken, salt, and pepper to vegetables, stir to coat
-cook for an additional 10 minutes on medium-low, stirring occasionally
-remove vegetable mixture from heat
-pour the mixture into 1 standard 9" pie pan (OR into 4 individual 5" small pie pans with about a cup of mixture into each individual pie pan)
-roll out pie dough and place on top of filling, cutting or folding in any extra pie dough along the rim (if using the small sized pans, divide the dough into quarters, then cut out one 5" circle from each quarter piece of dough)
-cut 3 slits into the center of the dough
-create egg wash: beat one egg with 2 tbs. water
-use a pastry brush to paint a thin layer of egg wash onto the dough
-cook in a 375 degree oven for 30 minutes until crust turns golden brown and flaky
-let cool, serve, and enjoy!

serves 4

SHOUT OUTS:
I created this recipe when I was using up some leftover white bean soup. It's turned into one of my most asked for dishes!

TIPS and ADAPTATIONS:
-Make it vegetarian! Nix the chicken and add more vegetables like zucchini, celery, broccoli, corn, sweet potatoes, or butternut squash.
-Like lots of crust? Double up- put a second pie crust in the pie pan before you pour in the filling. -Instead of using a regular pie crust, try using puff pastry. Place it on the filling, add the egg wash, and cook the same way!
-Make it festive! use a tiny cookie cutter to cut a shape into the center of pie crust instead of making slits.
-There ARE gluten free and dairy free pie crusts out there!
-If you can't find diced potatoes, buy whole potatoes and dice them yourself into 1/2" pieces OR
-You can use a fresh potato instead of canned. Peel and cut the potato, place in water, and boil until the potato pieces are fork tender.
-Here's what I use: refrigerated pie crust and canned potatoes
-Make double and freeze for later! Assemble the pie as instructed, just hold off on the egg wash until your ready to bake. Place the frozen pie in the refrigerator 24 hours before cooking so it can thaw.
-Try it with beef instead. Cook and cut up a tender beef cut such as sirloin.
-Don't like peas? Or carrots? Leave them out! It'll still taste great!
-This recipe is perfect for using up leftover turkey from Thanksgiving!
-If you don't own glass or ceramic individual pie pans, buy disposable aluminum mini pie pans- they work great and are perfect for portion control.

LESSON LEARNED:
-Why use an egg wash? It helps make the crust turn golden brown and look pretty and glossy. This step can be skipped, or try brushing on olive oil instead.
-Why cut slits into the crust? It allows the steam made from cooking the filling release from the pie, so it won't explode in your oven!

GREEN CHICKEN CHILI

As the weather grows colder, your tummy begs for something warm and comforting. Well, why not satisfy that craving with something warm, comforting, AND healthy?? My green chicken chili combines the mild heat of 3 different peppers and various spices, creating a delicate smokey flavor paired perfectly with the creaminess of the white beans. Lean shredded chicken provides the perfect meaty texture for this dish and the addition of chicken broth gives it that 'simmered all day' taste! So put away the traditional chili recipe for tonight, and give my green chicken chili a try!

INGREDIENTS:
1 cooked chicken breast, shredded
1 medium sized poblano pepper
1 anaheim pepper
1 jalapeño pepper
1 small white or yellow onion, chopped (about 1/2 cup)
2 cloves garlic
2 15oz. cans cannellini beans or white kidney beans
3/4 cup chicken broth
1 tbs. plus 2 tsp. cumin
2 tsp. coriander
1/2 tsp. chili powder
1/2 tsp. ground pepper
1 tsp. salt
extra virgin olive oil

DIRECTIONS:
-remove the stems, seeds, and ribs of the peppers
-rough chop the peppers into about 1" pieces
-put the peppers, onion, and garlic in a blender or food processor
-puree the pepper mixture into a thin paste, stopping to scrape down the sides of the blender/processor to make sure the ingredients are all minced into same size pieces
-in a medium sized pan, warm 1 tbs. olive oil over medium-low heat
-pour the pepper mixture into the pan and cook for 10 minutes, stirring occasionally
-drain and rinse one can of beans, then pour into the blender/processor with 3/4 cup of chicken broth
-process the beans until smooth
-in a large sauce pan, combine pureed beans and cooked pepper mixture
-drain and rinse the other can of beans, and stir them into the sauce pan with the pureed beans
-stir in the cumin, coriander, chili powder, pepper, and salt
-serve with a lime wedge and enjoy!

makes approximately 4 cups of chili

SHOUT OUTS:
This recipe is based on the delicious white bean chicken chili I always enjoy at Ruby Tuesday Restaurants.

TIPS and ADAPTATIONS:
-Enhance the nutritional value of the chili by adding in a handful of chopped fresh or frozen spinach or corn.
-Don't like a beany, chunky chili? Puree both cans of beans and chop the chicken up into smaller shreds.
-Try the chili with some shredded turkey- perfect for thanksgiving leftovers!
-Top with shredded jack or cheddar cheese, sour cream, onions, and/or oyster crackers just as you would other chilis.
-Like more heat? Keep the seeds in the peppers when you puree them or add a few drops of hot sauce to the chili pot.
-Make a double batch to serve more diners, or freeze it for eating later!
-This dish is dairy free, gluten free, AND low carb!