Roast Pork Tenderloin with Pears and Dried Apricots

Made this gem for dinner tonight. It was super tasty and I highly recommend you making this - like NOW. The apricots and pears weren't as sweet as I thought (mostly because of the onion and beef broth). The almonds gave it a great crunch and the pork was juicy and moist. Lots of good combos going on in this dish. I served it with my cauliflower puree (which I'm lately obsessed with). I also had a little mix of spring greens with tomatoes I served but I didn't want to crowd my plate for the photo.

Get it:
1 tbsp butter (I used the fake stuff)
2 teaspoons Ras el Hanout
3 ripe pears, peeled, cored, each cut into wedges
1 1/2 tablespoons olive oil
1/2 small red onion, chopped
5 ounces dried apricots, soaked in warm water 30 minutes, drained, chopped (about 1 cup)
1 cup canned beef broth
2 tbsp cup honey
1 one pound pork tenderloins
1/4 cup slivered almonds (about 2 ounces), toasted

Make it: Preheat oven to 425°F. Melt butter in heavy large pot over medium-high heat. Add 1 teaspoon ras el hanout and stir 1 minute. Add pears and sauté until tender, stirring occasionally, about 4 minutes. Transfer pears to plate.

Heat 1 tablespoon oil in same pot over medium heat. Add onion and apricots. Sauté until onion begins to soften, about 3 minutes. Add broth and honey. Simmer until sauce thickens slightly, about 8 minutes. Return pears to pot. Remove from heat. (Sauce can be made 2 hours ahead. Let stand at room temperature.)

Mix remaining oil and ras el hanout in small bowl to blend. Rub mixture all over pork tenderloins. Transfer pork to roasting pan. Roast until meat thermometer inserted into center of pork registers 155°F, about 30 minutes. Transfer pork to cutting board. Let stand 10 minutes.

Meanwhile, reheat sauce over medium heat, stirring constantly. Cut pork crosswise into 1/2-inch-thick slices. Divide pork among 6 plates. Spoon sauce and pears over pork. Sprinkle with almonds.

Kale Tomato Soup

Needed a detoxing lunch. Made this. It was surprising really good for all little that was in it. I would make it again for sure. Super quick and really healthy - just veggies and spices.

Ingredients:
1 bunch kale, washed, stripped from stem, and chopped
1 cup grape tomatoes

1 cup cherry tomatoes
4 cups fat-free, low-sodium chicken or vegetable broth
1 tsp crushed red chili pepper

1 packet Goya Sazon seasoning

Preparation:
Heat broth in large pot, sprinkle herbs and cook for 2 minutes. Add kale, followed by tomatoes, and broth. Bring to a boil, reduce heat. Tomatoes may have popped on their own, if not gently mash. Simmer for 10 minutes. Serve.

Healthy Parsnip Puree

This dish is so easy to make and such a great substitute for potatoes or rice or pasta... The parsnip is a little sweeter than the cauliflower puree. It pairs nicely with meat or fish. My sous chef loved it!

Recipe below will serves 6-8 people

Ingredients:
2 lbs parsnips, peeled and ends trimmed
2 cups chicken stock
4 branches fresh thyme
6 cloves garlic, skins on, smashed
1 tbsp butter substitute (I Can't Believe It's Not Butter)
Kosher salt and freshly ground black pepper

Slice parsnips approximately 1/2 inch-thick. Place in a large pot of boiling, salted water. Make sure water just barely covers the parsnips. Cook until tender, about 15 minutes, or until a knife can easily pierce the parsnip slices.

In a small sauce pot or sauté pan over medium heat, simmer stock, thyme and garlic. After 3-5 minutes, remove pan from heat and strain out thyme, garlic and garlic skin.

Drain cooked parsnips in a colander, allow to cool for 5 minutes and transfer to a food processor. Begin pulsing parsnips with half of the stock. Continue adding stock until the mixture is very smooth.

Once desired texture is reached, add butter and pulse. Season with salt, pulse and taste. Season accordingly with more salt and pepper. Serve warm.

Lemongrass Cilantro Mojo Papillote

I know this isn't much to look at, but I really enjoyed this dish a lot. My sous chef wasn't as crazy on the flavor of the lemongrass. If you want, add less lemongrass and add more to taste when you're blending the mixture in step 1. The recipe below serves four people. I served mine with a parsnip puree.

Ingredients:
5 (4-inch) lemongrass stalks, white bulb only, root end trimmed, outer layers peeled off, and stalk bruised with the back of a knife, thinly sliced
1 tightly packed cup fresh cilantro leaves
1/2 tightly packed cup fresh mint leaves, plus 2 tablespoons chopped for garnish
1/4 cup water
2 garlic cloves, peeled
2 jalapeños, halved, seeded, and roughly chopped
1 tablespoon paprika
1 teaspoon salt
1/4 cup extra-virgin olive oil
2 tablespoons sherry vinegar
4 (6-ounce) skinless tilapia fillets, 3/4- to 1-inch thick

Directions:
1. Place lemongrass, all but 2 tablespoons cilantro, mint, water, garlic, jalapeno, paprika, and salt in a food processor or blender and process until smooth. Add oil and vinegar and process until smooth. Place fish in a large baking dish, cover with mojo, and turn to coat. Cover with plastic wrap and refrigerate for up to an hour.
2. Preheat the oven to 350 degrees. Place four 16-inch long pieces of parchment paper on your work surface with the short side facing you. Crease each down the middle horizontally. Place a fillet in the center of the bottom half of the rectangle. Pour about 1/4 cup mojo on top and sprinkle with 1/2 tablespoon remaining cilantro. Fold the parchment over so that the top and bottom edges meet. Tightly crimp from one end around to the other and fold the edges of parchment to seal the package. Repeat with remaining fillets. Place packets on a rimmed baking sheet and bake for 9 to 10 minutes for 3/4-inch thick fillets or up to 12 minutes for 1-inch thick fillets.
3. Place fish packets on a large serving dish and open tableside. Serve with juices from the packets and sprinkled with mint leaves.

Note: I didn't use as much EVOO and I didn't have parchment paper so I put my fish in a glass dish, covered them with the sauce and baked it covered in foil. Calories per serving: 375 calories.

White Asparagus with Sauce Gribiche

I was looking for something different to do to my asparagus and I stumbled across this recipe. The dish has unique and strong flavors so pair it with something like lemon and garlic grilled chicken. (Not the Indian chicken I mentioned a post or two down). Learned that lesson.

Ingredients:
16 thick white asparagus
1 large egg
2 teaspoons dijon mustard
1 tablespoon red wine vinegar
1 tablespoon lemon juice
1 small shallot, finely chopped
3 or 4 cornichons, coarsely chopped
1 tablespoon capers, drained and coarsely chopped
1/2 cup extra virgin olive oil
1/4 cup mixed fresh herbs (parsley, chervil, chives, tarragon), chopped
salt and freshly ground black pepper

Mak it:
Place the egg in a small saucepan and bring to a boil. Boil for 10 minutes. Cool in cold running water. Remove the shell. Separate the white from the yolk and chop both finely.
Meanwhile, place a large pot of water (or an asparagus steamer) over high heat and bring to a boil. Salt the water.
Peel the asparagus and attach them in the bundle with kitchen string (optional) and blanch them in boiling water until tender. (If using an asparagus steamer, fill only half with water, place the asparagus in the basket and place the lid on. The asparagus tips will steam while the stems get blanched.) The cooking time varies depending on thickness but they take longer to cook than regular asparagus. Use the tip of a small knife to test doneness.
Place the mustard, red wine vinegar, lemon juice, shallot, cornichons, capers, chopped egg in a bowl and whisk in the olive oil. Season with salt and pepper to taste and add the chopped herbs at the last moment. Serve the warm asparagus with the sauce gribiche on the side.

Note: I only used 2 tbsp of EVOO. 1/2 a cup seemed cray cray to me.

Indian Spiced Chicken

This dish is packed with flavor, simple to make, and mad healthy. Who can argue with that?

Ingredients:
1 tbs ground cumin
1 tbs ground coriander
2 tsp ground turmeric
1-1 1/2 tsp dried chilli flakes
1 tsp ground ginger
1/4 tsp ground cinnamon
1/4 tsp ground cardamom
Large pinch of ground cloves

2 large chicken breasts, skinless and boneless

Make it:

Preheat oven to 350°F. In a small bowl, combine spices. Trim chicken of any fat and top spice mixture over chicken. Bake at for 30 minutes.

White Turkey Chili

 Go figure. I plated 4 beautiful bowls and forgot to take photos. You get a photo of the chili in the tupperware before it hits the fridge. Oy! I made this chili tonight and to my surprise my dinner guests had never had a white chili before. I was pretty happy to serve them up something new - although my sous chef said this was soup - not chili. Yes, I added about 1/2 cup more of chicken broth than I should have (I used 4 cups instead of 3 1/2), but I didn't think it was soup at all. You guys make it and get back to me on what you think. I garnished with chopped cilantro and fat-free sour cream (not pictured).

Ingredients
1 tablespoon olive oil
1 small onion, finely chopped
1 jalapeno chile (ribs and seeds removed for less heat, if desired), minced
2 garlic cloves, minced
1 teaspoon dried oregano
1/2 teaspoon ground cumin
31/2 cups chicken broth (fat-free)
Coarse salt and ground pepper
1 pound ground turkey
1 can cannellini beans (15.5 ounces), drained and rinsed
1 can garbanzo beans (chick peas), drained and rinsed
Garnishes, such as lime wedges, cilantro, sour cream, and grated cheese

Directions
In a medium saucepan, heat oil over medium heat. Add onion, jalapeno, garlic, oregano, and cumin; season with salt and pepper. Cook, stirring occasionally, until vegetables begin to soften, 3 to 4 minutes. Add turkey and cook, breaking up with a spoon, until no longer pink, 2 to 3 minutes. Add beans and 3/4 cup water. Bring to a boil, while mashing some of the beans against side of pan to release starch. Reduce heat to medium and simmer until thickened, 5 to 10 minutes.
Season with salt and pepper; garnish as desired.

Cook's Note:
Mashing some of the beans during cooking gives you the texture of a slow-cooked sauce without adding to your kitchen time.

Blue Crab Cakes

These gems were a crowd pleaser! You really taste the flavor of crab because there is hardly any filler - just1/4 cup of panko. That's really it. I wished I served a little spicy aioli to go with it but it was fine without it too. Baking it shaved tons of calories off the dish and the light mayo did as well. You should make these!!!

Ingredients:
1 egg
1/4 cup Light Mayo
Juice of 1/2 lemon
1 tablespoon Worcestershire sauce
1/2 tablespoon fresh thyme leaves
1/2 tablespoon Old Bay Seasoning
1 tablespoon Dijon mustard
1 pound jumbo lump crab meat
1/4 cup panko breadcrumbs

Directions:
1. In a non-reactive bowl, whisk together egg, mayo, lemon juice, Worcestershire, thyme, Old Bay, and mustard. In a separate bowl, gently pick through crab to remove any shells, being careful not to shred the crab. Pour whisked mixture over crab and gently toss crab with your hands, allowing it to fall between your fingers. Sprinkle in panko and gently toss again. Cover the bowl and refrigerate for 30 minutes to allow panko to soak up any liquid.
2. Scoop crab mixture into a small mold ring and spread evenly to form a cake. Gently press out any excess liquid and place in a pan that has been lined with plastic wrap. Repeat with remaining mixture and refrigerate until ready to cook.
3. Preheat the oven to 500 degrees. Spray a pie tin with nonstick cooking spray and place crab cakes in the tin. Bake for 8 to 10 minutes, until hot all the way through. Remove cakes from the pie tin using a fish spatula to plate.

*I didn't have a mold ring so I filled a serving cup and emptied it to make a mound of perfectly shape crab. Worked perfectly. Only thing is mine baked about double the time.

Nutrition score per serving: 215 calories, 8g fat, 8g carbs, 25g protein. Serves 6.

Healthy Lobster Bisque

 This is my first time making a lobster bisque. So - what do I do? I try and make this one healthy! I found a really good recipe in Prevention magazine and I kind of blended it with other ideas from other low fat recipes (which - there aren't many). A unique twist here is adding sherry vs. white wine to the soup. Everyone thought this had a kick and they loved it. In fact, one of my dinner guests asked for bread to eat up the yummy broth!

INGREDIENTS
2 tablespoons butter
1 onion, finely chopped
4 tablespoons unbleached all-purpose flour
4 cups fish, vegetable, or chicken broth
1 can diced tomatoes
1/4 cup sherry
1/4 teaspoon salt
2 lobsters, shells removed and cut into 1" pieces
1 1/4 cups milk (I used 1%)
1 teaspoon cayenne pepper
1 teaspoon paprika
1 tablespoon chopped fresh parsley

DIRECTIONS
First - cook those lobsters. Bring a pot of salted water up to a rapid boil and drop both in for 4 minutes total. Remove from pot. Discard water. Rinse pot.
In pot, melt the butter over medium-high heat. Add the onion and cook, stirring occasionally, for 5 minutes, or until tender. Stir in the flour and cook, stirring constantly, for 3 minutes, or until lightly browned.
Stir in the broth, tomato, sherry, and salt. Bring to a boil. Reduce the heat to low, cover, and simmer for 10 minutes. Use a hand blender and blend up the soup a bit. Get the tomatoes nice and blended but leave a few chunks for the soup. Break down lobster and remove meat from shell. Save juices.Add the lobster and juices to pot and simmer, covered, for 5 minutes. Stir in the milk, cayenne pepper, and paprika. Cook over medium heat for 3 minutes, or until heated through. Serve with chopped parsley.

Curried Coconut Chicken

I love a "one-pot" meal. This dish is quick and super delicious and with the light coconut milk and tomatoes, it's even better for you. You can serve this with a vegetable side or with rice. If you're going healthy, go with brown rice instead of white rice.


What you need:
2 pounds boneless skinless chicken breasts, cut into 1/2-inch chunks
1 teaspoon salt and pepper, or to taste
1 tablespoon vegetable oil
2 tablespoons curry powder
1/2 onion, thinly sliced
2 cloves garlic, crushed
1 (14 ounce) can light coconut milk
1 (14.5 ounce) can stewed, diced tomatoes
1 (8 ounce) can tomato sauce

Directions
Season chicken pieces with salt and pepper. Heat oil and curry powder in a large skillet over medium-high heat for two minutes. Stir in onions and garlic, and cook 1 minute more. Add chicken, tossing lightly to coat with curry oil. Reduce heat to medium, and cook for 7 to 10 minutes, or until chicken is no longer pink in center and juices run clear. Pour coconut milk, tomatoes, and tomato sauce into the pan. Stir to combine. Cover and simmer, stirring occasionally, approximately 30 to 40 minutes. Serve over brown rice.

Healthy London Broil

This one comes from Men's Health and clocks in at 297 calories. Serves 5. I cooked mine for 10 minutes each side. That seemed to work well for me. I also marinated mine overnight. Most of the flavors were subtle (except for the vinegar) so I would definitely recommend overnight.

Ingredients
1 1/2 pounds lean top round roast, trimmed of fat
1/2 cup balsamic vinegar
2 tablespoons brown sugar
1 tablespoon extra-virgin olive oil
1 teaspoon worcestershire sauce
1/2 teaspoon chopped dried or fresh parsley
1/4 teaspoon ground black pepper
1/4 teaspoon onion powder

Directions
Use a sharp knife to score the roast diagonally about 1/4" deep. Cut again in the opposite direction to create diamond scores. Do this on both sides of the roast. In a large zip-top bag, combine the rest of the ingredients. Add the beef and seal the bag. Marinate in the fridge for at least 6 hours (overnight is even better). Adjust the oven rack to the highest level. Preheat the broiler. Place the roast on a broiler pan. Discard the marinade. Broil the roast for 6 minutes on each side, or until a thermometer inserted in the center registers 160°F for medium doneness. The outside should be crusty and sizzling and the inside slightly pink. Remove from the oven and transfer to a cutting board. Tent with foil and allow the roast to rest for 10 minutes before slicing. This makes for a juicier London broil. Make very thin slices diagonally across the grain. Tip: While broiling, crack the oven door slightly (about an inch). This will keep the oven coils activated and red hot, preventing them from cycling off. This beef is just as tasty when cooked on the grill. Preheat the grill to medium-high and grill the roast for 6 to 7 minutes on each side.

Crunchy Vietnamese Cabbage Salad With Pan-Seared Tofu

This salad is so good. I could eat it everyday. In fact, I will be. I made enough to last me for lunch for at least two more days. These flavors are sooo good. I think if you had to describe umami - one bite of this salad would do that perfectly. Umami /uːˈmɑːmi/, a savory taste, is one of the five basic tastes, together with sweet, sour, bitter and salty.

Ingredients:
3 1/2 tablespoons soy sauce
2 teaspoons light brown sugar
2 teaspoons Asian fish sauce
Zest and juice of 1 lime
1/2 jalapeño, seeded and minced
1 garlic clove, minced
4 tablespoons peanut oil
1/2 pound extra-firm tofu, cut into slabs, 3/4 inch thick
6 cups shredded cabbage
1 large carrot, grated
1/3 cup coarsely chopped roasted, salted peanuts, plus more to serve
2 tablespoons chopped cilantro, plus more to serve.

Make it:
To make vinaigrette, whisk together 2 tablespoons soy sauce, brown sugar, 1 1/2 teaspoons fish sauce, lime zest and juice, jalapeño and garlic. Whisk in 3 tablespoons peanut oil.

Pat the tofu dry with paper towels. Heat the remaining 1 tablespoon peanut oil in a large skillet, preferably nonstick. When it shimmers, add the tofu. Cook 3 minutes without moving, until golden brown on the bottom. Flip and cook 2 minutes more. Transfer to a paper towel-lined plate. In a small bowl, whisk together the remaining 1 1/2 tablespoons soy sauce and 1/2 teaspoon fish sauce. Move the tofu to a cutting board, and brush both sides of each slice generously with this mixture. Cut tofu into bite-size pieces.

In a large bowl, toss together tofu, cabbage, carrot, peanuts, cilantro and vinaigrette. Garnish with more peanuts and cilantro. Yield: 4 servings.

Turkey Sloppy Joes With Coleslaw

This sloppy joe was tangy and yummy and the sauce would have been perfect on pulled pork as well. I also really loved that there was no mayo in my coleslaw. The joe is sloppy so you may need a fork and knife. Enjoy!

Ingredients
1 tablespoon canola oil
1 pound ground turkey
1 onion, chopped
1 clove garlic, chopped
1 8-ounce can tomato sauce
1/4 cup dark brown sugar
1/4 cup barbecue sauce
1 tablespoon Worcestershire sauce
kosher salt and black pepper
1/3 cup sour cream
1 tablespoon red wine vinegar
1/4 small head green cabbage, thinly sliced (about 1 cup)
1/4 small head red cabbage, thinly sliced (about 1 cup)
2 carrots, grated
4 hamburger buns

Directions
In a large skillet, heat the oil over medium-high heat. Add the turkey, onion, and garlic and cook, breaking the meat up with a spoon, until browned, 3 to 5 minutes. Mix the tomato sauce, sugar, barbecue sauce, and Worcestershire into the turkey mixture; season with ½ teaspoon salt and ¼ teaspoon pepper. Reduce heat and simmer until thickened, 3 to 5 minutes.

Meanwhile, in a medium bowl, whisk together the sour cream, vinegar, ½ teaspoon salt, and ¼ teaspoon pepper. Add the cabbage and carrots and toss to combine.
Serve the turkey mixture on the buns with the coleslaw.

Spanish Pork with Cauliflower Puree

If you are trying to eat less red meat, this dish is a great alternative. Pork tenderloin is one of the leanest cuts of pork available and it's even leaner than skinless chicken breast! This dish is packed with flavor and feels hearty and homey with the puree.

Ingredients
1 head (1 3/4 pounds) cauliflower, stem and tough stalks trimmed, florets roughly chopped
1 cup fat-free chicken stock
2 to 3 tablespoons fat free sour cream
1 tablespoon butter substitute (Like ICBINBL: I Can't Believe It's Not Butter Light)
Coarse salt and freshly ground pepper
1 1/2 teaspoons chili powder
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1/8 teaspoon pimenton (Spanish paprika)

For the Cauliflower Puree:
Combine cauliflower and chicken stock in a medium saucepan, and bring to a boil over high heat. Reduce heat to a simmer, and cook until cauliflower is very tender, about 10 minutes. Using a slotted spoon, transfer cauliflower to the bowl of a food processor. Process until smooth, adding 1 to 2 tablespoons cooking liquid, 15 to 20 seconds. Add sour cream and butter, and process 5 to 10 seconds more. Season with salt and pepper. Serve hot. About 145 calories.

For the Spanish Pork:
Preheat oven to 350. Combine first chili powder, oregano, cumin, and pimenton. Stir in 1/2 teaspoon salt and 1/4 teaspoon black pepper. Sprinkle evenly with chili powder mixture. Let stand 30 minutes at room temperature. Preheat grill pan to medium-high heat. Place pork on pan and sear on all sides. Transfer to oven until a thermometer registers 145°. (Took me about 30 minutes) Remove pork from oven; let stand 5 minutes. About 171 calories for 4 ounces. Slice pork crosswise, serve with cauliflower puree.

Fresh Tofu with Spicy Soy Sauce

I came home from work and I was starved so I decided to make the quickest dish I could think of: warm fresh tofu from H Mart. Yes, I know. I cheated and bought fresh tofu. BUT if you want to make your own, I found a link here. Fresh tofu is so good and my friend Lenore told me that the H Mart by my house had the best. I think she was right. I came home and sliced it up and threw it on a plate with spicy soy dipping sauce poured over it. Devoured in minutes. You can make this yourself if you buy firm tofu and make the sauce yourself:

Spicy Soy Dipping Sauce:
1 1/2 cups soy sauce
3/4 cup rice wine vinegar
1 (1-inch) piece ginger, grated
3 cloves garlic, smashed and finely chopped
4 scallions, white and green parts, thinly sliced
2 to 3 tablespoons Asian chile paste (sambaal oeleck)

Combine all ingredients and whisk together. Pour over tofu. Devour.

Kale Mixed Berry Smoothie

Got a hand blender and a new regular sized blender for Christmas and I love them both. My friend Robin told me to buy frozen fruit to make smoothies and you won't need any ice. Genius! I've been seeing a lot of green smoothies lately too so I decided to add some kale to mine, but not much. It still looks purple from the berries, but has specks of green from the kale. Makes about 2 thick smoothies. To make them less thick I would add less banana and maybe a little OJ.

Ingredients:
1 cup frozen mixed berries (I used Dole's brand because it had a good mix of strawberries, blackberries and blueberries)
1 banana
1 cup skim milk
2 cups kale

Make it:
Add kale and 1/2 c skim milk. Blend. Peel and cut up the banana. Dump banana and berries into mixer and add rest skim milk. Blend it. Drink it. Go conquer the world. 120 calories each.

Mediterranean Pan-Roasted Chicken with Balsamic Roasted Fingerling Potatoes and Roasted Broccoli

The olive and tomato chicken is a really delicious combination and really adds flavor to an otherwise simple dish. Paired with potatoes and broccoli and it becomes a well-rounded plate of yummy. This dinner is right around 480 calories but you could omit the taters if you're doing a low carb thing and double up on your veggies. This dinner serves 2, so double the portions for a larger serving.

Ingredients
1 pound of fingerling potatoes, washed and halved
1 tablespoon and 1 teaspoon extra-virgin olive oil
1 tablespoon sea salt
½ teaspoon fresh ground pepper
1 tablespoon fresh rosemary, chopped fine (optional)
2 to 3 tablespoons balsamic vinegar

2 cups broccoli florets

1/4 lemon
1 small tomato, diced
8 large black olives, such as Kalamata, pitted and halved
1 tablespoon capers (nonpareil), drained and rinsed
2 skinless boneless chicken breast halves, rinsed and patted dry
Coarse salt and freshly ground pepper




For Balsamic Roasted Fingerling Potatoes:

Preheat your oven to 450 degrees. Place your oven rack in the lower third of your oven. Prepare your potato wedges. Attempt to cut each wedge into similar sizes for even roasting. Toss the wedges in a bowl with 1 tbsp olive oil, sea salt, pepper and rosemary (optional). Roast for 20 to 25 minutes, until fork tender. Sprinkle with the balsamic vinegar, shaking the pan to coat the potatoes. Roast until vinegar evaporates, about 4 minutes. Season with more sea salt and pepper and serve. (6 pieces (3 small potatoes) are approx. 170 calories)

For Roasted Broccoli:

Preheat oven to 450. Take florets and toss with 1 tsp EVOO.  Notice I said teaspoon and not tablespoon. We are not using a lot of oil here, folks. Coat each piece as best as possible. Sprinkle with salt and pepper. Roast in oven for 10 minutes on top oven rack (if you're cooking potatoes, time it so the last 10 minutes is when you add the broccoli to the oven). Pieces should be brown and caramelized. Squeeze a wedge of lemon over broccoli and then serve it on your plate. (1 cup approx. 60 calories)

For Pan Roasted Chicken:

Toss tomatoes, olives, capers, together in a bowl. Spray a large frying pan with cooking spray and place on high heat. Season both sides of chicken with salt and pepper. Place chicken in skillet and cook until deep golden brown, about 4 minutes. Use tongs to flip chicken, then add tomato mixture to skillet. Reduce heat to medium and cover. Cook 15 to 18 minutes. Tomatoes will be soft. Transfer to a plate, or divide chicken among plates and spoon some tomato mixture over the top. (1 chicken breast with tomato and olives is approx. 250 calories)

Spaghetti Squash Spaghetti

It's a new year and with a new year come new resolutions. Everyone aims to lose weight in January. It's the time that we focus on working out and gym sales go sky high. To help you all on your weight loss journey, I'm giving you a month of low calorie and healthy meals -- starting with this: It's a basic spaghetti but we are substituting pasta for squash. 

1 cup of squash is only 42 calories. 1 cup of cooked pasta is around 220 calories. And let's be honest - have you actually measured out one cup of pasta? You're probably eating more like 2 cups if you're not measuring; therefore, eating closer to 440 calories. Subbing the pasta for squash saves the average eater nearly 400 calories! Even though I've made this before, I found the recipe on the Food Network site; however, I altered the portions and omitted olive oil. Also, all you Italians out there that would NEVER use prepped marinara are free to use your own homemade marinara.

Ingredients
1 whole spaghetti squash
Gray salt and freshly ground black pepper
4 cups prepared (jarred) marinara sauce

6 oz lean ground beef (90/10)
1/4 c green pepper, diced (optional)

Directions
Preheat the oven to 450 degrees F.

Split the squash in half and scrape out seeds. Line an oven tray with aluminum foil. Season the spaghetti squash with salt, and pepper. Place flesh side down and roast for 30 to 40 minutes until fully cooked. Remove from the oven and let rest until cool enough to handle.

Spray a frying pan with cooking spray and saute the green peppers for about 3 minutes. Set aside.

Cook ground beef in the frying pan. Add marinara sauce when meat is cooked through. Cook for another few minutes on low.

When squash is cool enough to handle, using a large kitchen spoon scrape the strands of squash from the inside of the skin. Toss the spaghetti squash (and peppers if used) in the pan with the hot marinara for just long enough to get hot. Serve and enjoy.