Posts Tagged "light"

Spaghetti Spaghetti Squash

Posted on Sep 4, 2015 in Cooking, Dinner, Featured, Meat, Pasta, Veggies

Wow!  It’s been awhile since we posted!  Things have been busy with moving, babies, family, etc.  Hopefully we’ll be back to posting once a week or so now!  We have some great recipes to share!  Here is a simple but tasty recipe that is perfect for lunch or dinner.  We hope you like it!



Spaghetti Spaghetti Squash

(makes 2 servings)

1 spaghetti squash

olive oil

salt and pepper

1 15 oz jar of your favorite marinara sauce

1 pound of ground turkey

1/4 cup of bread crumbs

1/4 cup of parmesan cheese

1/3 cup of shredded mozzarella




Preheat oven to 375 degrees and lightly spray a baking dish or cookie sheet with non stick spray.  Cut your spaghetti squash in half (which can be very hard to do!) and scoop out the seeds from the middle.  Brush lightly with olive oil and sprinkle with salt and pepper then place both sides face down in your dish.  Cook for 40 minutes or until tender.  Set aside.

Brown your ground turkey in a large skillet.  Once it is cooked through add your marinara.  You can taste it and season as desired.  (I usually add more basil and sometimes a little sugar to cut the tang)

In a small bowl combine your breadcrumbs, parmesan, and shredded mozzarella.

Scoop your prepared sauce into the bowls of the spaghetti squash then top each one with the cheese and breadcrumb mixture.  (You may have a little extra sauce left over for another recipe!)

Turn your oven to broil.  Cook the spaghetti squash until the cheese bubbly and stly brown on top.  Be careful it will burn fast!  Let cool and serve!



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Light Lemon Chicken

Posted on Jul 24, 2013 in Chicken, Cooking, Dinner, Featured


This is a great summer meal that cooks quickly and goes with most anything!  I love the freshness of the lemon and basil and the fact that its a light dinner choice!  Use leftovers on a salad for lunch!

Light Lemon Chicken

(serves 4)

Canola or olive oil spray

About 1 pound of boneless skinless chicken breast strips

2 teaspoons of olive oil

2-3 tablespoons of lemon juice (I like a little extra zing!)

2 teaspoons of dried basil

sea salt and pepper to taste


In a small bowl combine olive oil, lemon juice, and dried basil.

Heat a large skillet over medium high heat and spray with canola or olive oil.

Cook chicken breast strips until cooked through and lightly browned on both sides.  When cooked, spoon sauce over chicken and season with salt and pepper.  Cook for an additional 1-2 minutes over low heat and serve immediately.


Source: Adapted from

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Baked Pasta with Spinach and Turkey

Posted on Jul 24, 2013 in Cooking, Dinner, Featured, Pasta

GEDSC DIGITAL CAMERAThis is the perfect weeknight meal.  Comes together quickly, is health, and is great as leftovers.  You can also prep it ahead and then just bake it before you’re ready to serve.  I hope you enjoy it!

Baked Pasta with Spinach and Turkey

(serves 8)

Canola or olive oil spray

1/2 cup of grated Pecorino Romano and parmesan cheese blend

8 oz skim ricotta

8 oz shredded mozzarella cheese

2 dashes of dried basil

1-1/2 pounds ground turkey

1 pound of your favorite pasta

2 cloves of garlic, smashed or 1 teaspoon of crushed garlic

10 oz of frozen spinach, thawed and squeezed of excess liquid or 2 cups of fresh spinach

4 cups of your favorite marinara sauce


Preheat oven to 375 degrees and spray a 9X13 baking dish with canola or olive oil spray.

Cook pasta according to package directions.

In a large skillet brown your ground turkey.  Once cooked, remove turkey to a bowl and add 1-2 teaspoons of olive oil.  Cook garlic for a minute or two then add your spinach.  Season with sea salt and pepper and cook for about 2 minutes.  Add the cooked turkey and your marinara sauce.  Season with salt and pepper to taste.

Meanwhile, in a medium bowl combine ricotta, 6 tablespoons of the grated parmesan cheese, half of the shredded mozzarella cheese, and a few dashes of basil.

Place half of your cooked pasta into your prepared baking dish.  Top with half of your sauce then spread your prepared ricotta cheese mixture evenly over the sauce.  Add the over half of the pasta and top with your remaining sauce.  Sprinkle your remaining mozzarella and parmesan cheese.

Cover with foil and bake for 20 minutes.  Remove the foil and finish cooking for 5-7 minutes, or until the cheese is nice and melted.  Let sit for 5 minutes before serving.


Source:  Slightly adapted from

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Lighter Zucchini Bread

Posted on Apr 17, 2013 in Breads, Breakfast, Cooking, Featured


This recipe is a great example of how you can switch out a few ingredients in a recipe and greatly alter the nutritional info without sacrificing taste.  I was able to cut out 100 calories per serving and cut it down to half of the fat and sugar compared to the original recipe.  It is still full of flavor and would be great as a snack or even dessert.  While the original recipe is more sweet and cake like, this recipe is more comparable to banana bread, and I thought it had the perfect touch of sweetness.  I hope you like it!

Nutritional Info per serving:  155 calories, 7 grams of fat, 21 carbs, 7 grams of sugar, 3 grams of protein, .8 grams of fiber


Lighter Zucchini Bread

(makes 12 servings)

1/3 cup of coconut oil

1/2 cup of brown sugar (could substitute honey)

1/2 cup of unsweetened applesauce

2 eggs

1 teaspoon of vanilla

1 3/4 cups of flour

1/2 teaspoon of salt

1/2 teaspoon of baking soda

1 teaspoon of cinnamon

1 teaspoon of nutmeg

1 1/2 cups of shredded zucchini (unpeeled)

1/2 cup of coconut (optional)

zest from 1 lemon or 1 small orange (optional, but highly recommended!)


Preheat oven to 350 degrees and spray a loaf pan with nonstick cooking spray.  In a small bowl combine flour, salt, baking soda, cinnamon, and nutmeg.  In a large bowl beat coconut oil and brown sugar.  Add unsweetened applesauce, eggs, and vanilla.  Add flour mixture and beat just until combined.  Stir in zucchini, coconut, and zest.  Pour batter into prepared loaf pan and top with additional nutmeg and cinnamon if desired.  Bake for 55-60 minutes, or until a toothpick inserted in the middle comes out clean.

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Lighter Chicken Broccoli Cheese Casserole

Posted on Mar 20, 2013 in Chicken, Cooking, Dinner, Featured, For kids


A creamy comfort food classic made light!  This is one of my favorite casseroles, and now I don’t have to feel guilty making it.  (or eating it!)  I used Trader Joe’s frozen brown rice which made it even quicker and easier to make, not to mention healthier!  The crushed crackers give it a nice crunch on top of the melted cheese, with creamy chicken, rice and broccoli  combined underneath.  Make it soon!

Nutritional Info per serving:  350 calories, 11.5 grams of fat, 35 carbs, 3.5 grams of fiber, and 25 grams of protein (plus its loaded with vitamins A & C, calcium, and tons more!)


Lighter Chicken Broccoli Cheese Casserole

(makes 9 servings)

1 pound chicken breast, cooked and chopped (about 2 cups)

2 1/2 cups of chopped broccoli, steamed

8 ounces of light cream cheese

1/2 cup of nonfat plain greek yogurt

1/2 cup low sodium chicken broth

1 1/2 cups of nonfat milk

1 1/2 cups of light cheddar cheese, divided

Few dashes each of garlic salt and onion powder

dash of nutmeg

salt and pepper to taste

4 cups of brown rice, cooked

1 sleeve of golden rounds crackers (or ritz), smashed (about 2 cups) *

Preheat oven to 375 degrees and spray an 8X8 baking dish with non stick cooking spray.  In a large bowl combine cooked rice, cooked chicken, and steamed broccoli.  Set aside.  In a large skillet heat cream cheese, yogurt, chicken broth, milk , and 1 cup of cheese over medium heat. Whisk until smooth.  Add seasonings to taste.   When sauce is smooth and heated through, stir in with the chicken, rice, and broccoli.  Stir until well combined.  Pour mixture into your baking dish using a spatula to smooth.  Sprinkle remaining 1/2 cup of cheese and smashed crackers on top.  Bake 15 minutes until cheese is melted and sauce is bubbly.  Let sit about 5 minutes then enjoy!


* You can substitute panko bread crumbs or plain bread crumbs if you’d like


Source: Adapted from

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