Lamb and Eggplant Ragu

This dish makes you do a happy good food dance when you eat it. Crazy good. I can't believe this is good for you too. I plated more than 4 ounces of pasta, but that's okay. :)

Makes: 2 servings
Active Time: 25 minutes
Total Time: 25 minutes

INGREDIENTS
8 ounces whole-wheat rigatoni, rotini or penne
4 ounces ground lamb or lean ground beef
2 cloves garlic, chopped
1/4 teaspoon fennel seed
1 1/2 cups diced eggplant
1 8-ounce can no-salt-added tomato sauce
1/2 cup red wine
1 1/2 teaspoons chopped fresh oregano or 1/2 teaspoon dried
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 teaspoon pine nuts, toasted (see Tip)
1/4 cup crumbled feta, (optional)


PREPARATION
Bring a large pot of water to a boil. Cook pasta 8 to 10 minutes or according to package directions.
Meanwhile, cook lamb (or beef), garlic and fennel seed in a large nonstick skillet over medium heat, breaking up the meat with the back of a spoon, until the lamb (or beef) is browned, 3 to 4 minutes. Add eggplant; cook, stirring occasionally, until the eggplant browns, about 4 minutes. Add tomato sauce and wine; cook, stirring occasionally, until the sauce thickens, about 3 minutes. Stir in oregano, salt and pepper. Drain the pasta; serve topped with the sauce and sprinkled with pine nuts and feta, if using.

TIPS
Tip: To toast pine nuts: Cook in a dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

NUTRITION
Per serving: 422 calories; 10 g fat ( 3 g sat , 4 g mono ); 37 mg cholesterol; 57 g carbohydrates; 0 g added sugars; 20 g protein; 10 g fiber; 343 mg sodium; 795 mg potassium.

White Turkey Chili

On a chilly night, this hearty dish hits the spot. The bulgur and the beans make this dish super hearty and the chiles give it a kick but not too much. Also, the green chiles kinda hide the zucchini. You could pass this off on squash haters easily!

INGREDIENTS
3 tablespoons extra-virgin olive oil or canola oil
1 pound 93%-lean ground turkey
1 large onion, diced
4 cloves garlic, minced
2 medium zucchini, diced (about 3 1/2 cups)
1/2 cup bulgur *see Notes
2 tablespoons dried oregano
4 teaspoons ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon white pepper
1/4 teaspoon salt
15-ounces canned no-salt-added white beans, rinsed
1 4-ounce cans green chiles, mild or hot
4 cups reduced-sodium chicken broth


PREPARATION
Heat oil in a pot over medium-high heat. Add ground turkey, onion and garlic. Cook, stirring and breaking up the meat with a wooden spoon, until the meat is no longer pink, 3 to 5 minutes.
Add zucchini and cook, stirring occasionally, until the zucchini is starting to soften, 5 to 7 minutes.
Add bulgur, oregano, cumin, coriander, white pepper and salt and cook, stirring, until aromatic, 30 seconds to 1 minute. Stir in white beans and chiles, then pour in broth; bring to a boil.
Reduce heat to a simmer, partially cover the pot and cook, stirring occasionally, until the liquid is reduced and thickened and the bulgur is tender, about 50 minutes.

NOTES
Bulgur wheat is a whole wheat grain that has been cracked and partially pre-cooked. As a whole grain, it is a naturally high-fiber, low-fat, low-calorie vegetarian and vegan food ingredient. I found a 10 minute Bulgur at Trader Joe's and opted to use that. I didn't need to cook the chili down for 50 minutes, so that ruled. If you can buy that, it will save you some time.
NUTRITION
Per serving: 356 calories; 14 g fat ( 2 g sat , 5 g mono ); 43 mg cholesterol; 35 g carbohydrates; 0 g added sugars; 26 g protein; 10 g fiber

Crab bisque with Avocado, Tomato, and Corn Relish

I had a big bowl of this and now I am completely satisfied and in a seafood coma. I was reluctant on the salsa but the contrast of cool and hot was nice. The acid in the salsa and the creaminess of the avocado paired nicely with the richness of the bisque. I used 16 ounces of crab instead of 12 because that's how the container came. Plus, you can't really go wrong adding extra crab.

Makes: Makes 8 servings, about 1 cup soup and 1/4 cup relish each
Active Time: 35 minutes
Total Time: 50 minutes

INGREDIENTS
RELISH
1 small avocado, finely diced
1 cup fresh corn kernels (about 1 large ear; see Tips) or frozen, thawed
1 medium tomato, seeded and finely diced
1 tablespoon lime juice
1/4 teaspoon salt
Freshly ground pepper to taste

BISQUE
1 tablespoon extra-virgin olive oil
1 cup fresh corn kernels (about 1 large ear; see Tips) or frozen, thawed
1 cup chopped onion
1 cup diced yellow bell pepper
1 1/2 cups diced peeled russet potato
3/4 teaspoon sweet or hot smoked paprika (see Notes), plus more for garnish
1 cup dry sherry (see Notes)
2 cups seafood stock or broth or reduced-sodium chicken broth
2 cups low-fat milk
12 ounces crabmeat (see Tips), drained if necessary
1/2 teaspoon salt

PREPARATION
To prepare relish:
Combine avocado, corn, tomato, lime juice, salt and pepper in a small bowl; gently toss to coat. Let stand at room temperature while you prepare the bisque.

To prepare bisque:
Heat oil in a large saucepan over medium heat. Add corn, onion and bell pepper and cook, stirring often, until the onion and pepper have softened, about 5 minutes. Add potato and paprika and cook, stirring often, for 2 minutes. Add sherry and cook, scraping up any browned bits, until the liquid has reduced slightly, about 5 minutes. Add stock (or broth) and bring to a boil. Reduce heat and simmer, stirring occasionally, until the potatoes are very tender, about 15 minutes. Working in two batches, puree the vegetable mixture in a blender or food processor. (Use caution when pureeing hot liquids.) Return the puree to the saucepan; stir in milk, crab and salt. Cook, stirring occasionally, until heated through, 3 to 5 minutes. Serve each portion of bisque with about 1/4 cup relish; sprinkle with additional paprika, if desired.

TIPS & NOTES
Ingredient Notes: Smoked paprika is made from ground smoke-dried red peppers. It’s available in some large supermarkets with other spices and at tienda.com.
Sherry is a type of fortified wine originally from southern Spain. Don’t use the “cooking sherry” sold in many supermarkets—it can be surprisingly high in sodium. Instead, get dry sherry that’s sold with other fortified wines at your wine or liquor store.
Tips: To remove corn kernels from the cob, stand an ear of corn on one end and slice the kernels off with a sharp knife.
Crabmeat (already removed from the shell) can be purchased canned, in shelf-stable pouches, frozen or pasteurized. Pasteurized usually has the best flavor; look for it in the fresh seafood section of the market. Crabs from both the U.S. and Canada are considered good choices for the environment.

NUTRITION
Per serving: 230 calories; 7 g fat ( 1 g sat , 4 g mono ); 35 mg cholesterol; 23 g carbohydrates; 0 g added sugars; 16 g protein; 4 g fiber; 441 mg sodium; 719 mg potassium.

Herb-Coated Filet Mignon

The Betty Crocker style of cooking, while convenient, is not good for you folks. Food that comes from boxes or the freezer aisle is not what you want. Shop the perimeter of the grocery store and load up on lean meats and fresh produce. Season your food properly and try cooking new things- you will never feel like eating healthy is a chore. This dish was served with steamed haricot vert and roasted fingerling potatoes.

Makes: 2 servings
Active Time: 10 minutes
Total Time: 25 minutes

INGREDIENTS
8 ounces filet mignon, about 2 inches thick, trimmed of fat and cut into 2 portions
Cooking spray
1/8 teaspoon kosher salt
1/8 teaspoon freshly ground pepper
2 tablespoons chopped mixed fresh herbs, such as chives, parsley, chervil, tarragon and/or thyme
1 teaspoon Dijon mustard

PREPARATION
Spray grill pan (or frying pan) with cooking spray and turn on medium heat. Let the pan get hot (about 30 seconds or so) to get a nice sear on the steak.
Sprinkle steaks with salt and pepper. Place steaks in the pan.
Cook one side for 5 minutes, then flip and cook an additional 5 minutes.
If you have an instant-read thermometer the steak should register 140°F for medium-rare.
Transfer to a cutting board; let rest for 5 minutes.
Place herbs on a plate. Coat the edges of the steaks evenly with mustard; then roll the edges in the herbs, pressing gently to adhere.

Slow-Cookin' Pulled Chicken

Headed to Storm King tomorrow and we are packing a picnic! This shredded BBQ chicken is FANTASTIC over salads, piled onto light buns, stuffed inside high-fiber tortillas with cole slaw, or eaten all by itself. Yummmmmm! PER SERVING (1/2 cup): 149 calories, 1g fat, 462 mg sodium, 10g carbs. I chose to do the 8 hour version of this recipe. It shredded on touch. Ridiculous!

Ingredients:
1 1/2 lb. raw boneless skinless lean chicken breasts, halved
1 cup canned tomato sauce
1/2 cup ketchup
2 tbsp. plus 2 tsp. brown sugar (not packed)
2 tbsp. plus 2 tsp. cider vinegar
2 tsp. garlic powder
Optional: red pepper flakes, to taste

Directions:
Place all ingredients except the chicken in the crock pot. Stir until mixed. Add chicken and coat well with the sauce.

Cover and cook on high for 3 - 4 hours OR on low for 7 - 8 hours, until chicken is fully cooked.

Remove all the chicken and place it in a bowl. Shred each piece using two forks -- one to hold the chicken in place and the other to scrape across the meat and shred it. Return the shredded chicken to the crock pot, and mix well with the sauce.

If you're serving a group, keep the crock pot on its lowest setting, so the chicken stays warm. If you like, season to taste with red pepper flakes. Eat up!

MAKES 7 SERVINGS

Shrimp over Cumin Scented Beans

This dish was really easy and super satisfying. I thought the beans would be really spicy but they weren't that spicy at all. I paired my dish with store bought Mediterranean Couscous. 

Ingredients
2 spray(s) cooking spray
1 small jalapeño pepper(s), cored, seeded and minced (or to taste)*
1 clove(s) (medium) garlic clove(s), minced (or to taste)
15 oz canned kidney beans, undrained
1/4 tsp ground cumin, or to taste
1/4 tsp dried oregano, or to taste
1/4 tsp table salt, or to taste
1/4 tsp black pepper, or to taste
1 pound(s) uncooked shrimp, large, peeled, deveined
2 Tbsp fresh lime juice
1/4 tsp paprika, hot variety
2 Tbsp chives, minced

Instructions
Coat a small pot with cooking spray. Add jalapeño and garlic; sauté over medium heat, 2 minutes. Add beans, cumin, oregano, salt and pepper; cook over low heat, stirring frequently, 10 minutes.

Meanwhile, place shrimp in a bowl with lime juice and paprika; toss to coat. Coat a sheet pan with cooking spray; arrange shrimp on pan. Place 4 inches under broiler and broil 3 to 4 minutes. Turn shrimp over and broil until cooked through, about 3 minutes more.

Spoon beans into a serving bowl; top with shrimp and sprinkle with chives. Yields about 3 1/2 ounces shrimp and a scant 1/2 cup beans per serving. 5 points per serving. (11 with couscous).

Curry Chicken

This is a WW recipe I found online. I found one online but I doctored some of the proportions. Below is the recipe. 6 points per serving, yo! I served mine with brown rice and roasted cauliflower with turmeric. 

Servings: 4

Ingredients:
3/4 cup plain low-fat yogurt
2 garlic cloves, minced
1 teaspoon curry powder
1/4 teaspoon ground coriander
1/4 teaspoon ground ginger
1/4 teaspoon salt
1 dash ground red pepper
1 1/2 lbs chicken parts, skinned
2 teaspoons vegetable oil
1 cup chopped tomato

1/2 cup chopped yellow onion
1 bay leaf

Directions:
1. In bowl, combine yogurt and seasonings; add chicken parts, turning to coat. Let stand at room temperature for 30 minutes.
2. In 12 inch skillet heat oil; add onion and saute until lightly browned.
3. Add tomatoes and bay leaf and let simmer for 5 minutes; add chicken and marinade mixture and stir to combine.
4. Bring mixture to a boil.
5. Reduce heat, cover and let simmer, turning once to twice, until chicken is tender, about 30 minutes; remove bay leaf before serving.