One Pan Chicken Quinoa Broccoli Bake

Happy Fall! My apartment is already filled with pumpkins and cute fall decor from Target because if I didn’t decorate would fall really be here?? I’m hoping the weather realizes that summer is over and we get some beautiful fall days. That being said you’ll be wanting to slow it down and make some time to cozy up after work.

This month the Recipe Redux challenged us to make a one pan meal. I consider this one pan because I always have quinoa cooked and ready in the fridge to use all week. It’s a very easy recipe and will make your weeknights easier. And feel free to add some hot sauce if necessary!


One Pan Chicken Quinoa Broccoli Bake

Ingredients

  • 2 boneless skinless chicken breasts, cut into small pieces
  • 1 cup quinoa, cooked
  • 1 large head of broccoli, cut into florets
  • 2 cups chicken broth
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • Salt and pepper
  • 1/2 cup Greek yogurt
  • 1/2 cup shredded cheddar cheese
  • 1 tbsp Parmesan cheese
  • 1 tbsp nutritional yeast
  • 2 tbsp whole wheat breadcrumbs

Directions

Preheat oven to 350 degrees F. Spray a 9×13 baking dish with nonstick spray. Layer in quinoa, chicken and broccoli. Sprinkle with garlic powder, onion powder, salt and pepper. Add chicken broth and Greek yogurt. Stir to combine. Layer top with cheddar cheese, Parmesan cheese, nutritional yeast and whole wheat breadcrumbs. Bake for 25 minutes covered with foil.Remove foil and cook for an additional 3-5 minutes or until the top is golden brown. Double up on the serving size if you’re feeling hungry!

Number of servings: 6 | Serving size: 1 cup
Calories: 275, total fat: 7 g, total carbohydrates: 24 g, dietary fiber: 2 g, sugars: 3 g, protein: 27 g

What’s your favorite easy weeknight meal? Tell me below!

Raquel

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Crazy Feta Bites with Breton Crackers

I had never heard of Breton crackers before, but I was pleasantly surprised! I especially loved these Sweet Potato and Ancient Grains crackers. These crackers have a tender crisp texture and delicious taste made with ancient grains like quinoa and rye, with sweet potato pieces baked right in. I had to combine these with my favorite Mediterranean flavors. Feta cheese, a little lemon zest and kalamata olives make for the perfect little appetizers!

I received free samples of Breton Crackers mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Breton Crackers and am eligible to win prizes associated with the contest. I was not compensated for my time.


Crazy Feta Bites with Breton Crackers

Ingredients

  • 8 ounces feta cheese, crumbled
  • 2 tbsp olive oil
  • 3 cloves garlic, minced
  • 1 tbsp lemon juice
  • 1 tsp lemon zest
  • Pinch of salt and pepper
  • 1/4 cup olives, chopped
  • 24 Sweet Potato and Ancient Grains crackers

Directions

In a bowl, combine feta cheese, olive oil, minced garlic and lemon juice. Once ingredients are well combined add a pinch of salt and pepper and stir again. Top each cracker with feta spread, chopped olives and some lemon zest. Serve and enjoy!

Number of servings: 6 | Serving size: 4 crackers
Calories: 208, total fat: 13 g, total carbohydrates: 15 g, dietary fiber 1 g, sugars: 3 g, protein: 7 g

How do you like to top your crackers? Tell me below!

Raquel

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Adobo Chicken & Mexican Street Corn Tacos

I haven’t met anyone who doesn’t love a good taco! Taco nights at home are always fun. Taco nights with a margarita on the side are even better! This month for the Recipe Redux we were challenged to make tacos. At Trader Joe’s I found some adobo chicken that inspired me to make these tacos combined with one of my favorite sides – Mexican Street Corn. I had these tacos for lunch and dinner this week so I know they’re delish.


Adobo Chicken & Mexican Street Corn Tacos

Ingredients

  • 2 cups adobo chicken, shredded
  • 1 cup corn
  • 1/2 tsp chili powder
  • 1/4 tsp cumin
  • Salt and pepper
  • 2 tbsp cilantro, chopped
  • 2 tbsp cotija cheese (or queso fresco)
  • Juice 1/2 lime
  • Handful shredded cabbage
  • 8 whole wheat tortillas
  • 1 avocado, sliced

Directions

Prepare adobo chicken by seasoning chicken breast with adobo seasoning or using pre-marinated chicken (I use Trader Joe’s chicken). Shred chicken once fully cooked and cooled. In a small bowl, combine corn, chili powder, cumin, salt, pepper, cilantro, cotija cheese and lime juice. Assemble tacos by warming up tortillas in a skillet then adding sliced avocado, chicken, corn mixture and shredded cabbage. Enjoy!

Number of servings: 4 | Serving size: 2 tacos
Calories: 466, total fat: 16 g, total carbohydrates: 59 g, dietary fiber: 9 g, sugars: 8 g, protein: 28 g

What is your favorite weeknight taco recipe? Tell me below!

Raquel

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Cheesy Chicken & Spinach Meatballs

I love a good party appetizer that is not only tasty, but provides me with some protein as well. These chicken meatballs satisfy any craving for cheese and also provide 30 grams of protein per serving! I had to sneak a little spinach in there just for good measure. The homemade tomato sauce makes enough to have extra on the side for dipping. Ground chicken is a nice alternative to ground beef. These meatballs would also be good with ground turkey. Enjoy these at your next holiday party!


Cheesy Chicken & Spinach Meatballs with Homemade Tomato Sauce

Ingredients

  • 1 (28 ounce) can crushed tomatoesmeatballs-1
  • 1/2 yellow onion, diced
  • 2 cloves garlic, minced
  • 1 tbsp tomato paste
  • 2 tbsp Italian seasoning
  • 1.5 lbs ground chicken
  • 3 ounces baby spinach, chopped and wilted
  • 1/3 cup whole wheat bread crumbs
  • 1/2 cup freshly grated Parmesan
  • 1/2 cup shredded mozzarella
  • 1 egg, lightly beaten
  • 2 tbsp olive oil
  • Salt and pepper

Directions

In a medium pot, saute onion and garlic until translucent. Add crushed tomatoes, tomato paste, Italian seasoning and a pinch of salt and pepper. Simmer for 10 minutes until sauce thickens and remove from heat. Meanwhile, in a large bowl combine ground chicken, spinach, bread crumbs, 1/4 cup Parmesan, egg and a pinch of salt and pepper. In a skillet heat olive oil. Preheat oven to 400 degrees F. Form ground chicken mixture into balls (should make about 18 small meatballs) and brown in the skillet on all sides. In a baking dish, add a layer of tomato sauce on the bottom. Place browned meatballs in the dish and cover with additional sauce, 1/4 cup Parmesan and mozzarella. Bake meatballs until they are cooked through and the cheese is browned and bubbly – about 15 minutes. Enjoy with additional tomato sauce.

Number of servings: 6 | Serving size: 3 meatballs
Calories: 354, total fat: 19 g, total carbohydrates: 16 g, dietary fiber: 4 g, sugars: 6 g, protein: 30 g

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What is your favorite protein-filled appetizer? Tell me below!

Raquel

Twice Baked Sweet Potatoes

Sweet potatoes are so versatile. They can be sweet or they can be savory. There are so many herbs and spices that pair well with them. Some of my favorite combinations are brown sugar & cinnamon and garlic & rosemary. These twice baked sweet potatoes are simple and I hid a little turmeric in there as well! I listed these under Side Dishes, however I like eating these as my main dish with a salad or some steamed veggies on the side. Take your pick!

That bright orange color of sweet potatoes signifies vitamin A in the form of beta-carotene (just like carrots). They are also a great source of vitamin C, copper, potassium, vitamin B6 and fiber. Sweet potatoes are considered a complex carbohydrate.


Twice Baked Sweet Potatoes

Ingredientssweet-potatoes-2

  • 2 medium sized sweet potatoes
  • 1/2 cup nonfat Greek yogurt
  • 1/4 cup shredded cheddar cheese
  • Pinch salt and pepper
  • 1/2 tsp turmeric
  • 2 slices turkey bacon
  • Chives for garnish

Directions

Preheat oven to 400 degrees F. Line a baking sheet with foil and spray with nonstick cooking spray. Wash sweet potatoes and poke holes around then with a fork. Cook sweet potatoes for 45 minutes-1 hour depending on their size. Let cool until you can handle them. Cut sweet potatoes in half and scoop out the pulp. In a bowl, combine pulp, nonfat Greek yogurt, salt, pepper and turmeric. Put mixture back into sweet potatoes evenly and sprinkle with cheddar cheese. Place back in the oven for 5-10 minutes until cheese is melted and bubbly. Meanwhile, cook turkey bacon until crispy. When sweet potatoes are done top with more yogurt, crispy bacon and chives.

Number of servings: 4 | Serving size: 1/2 sweet potato
Calories: 138, total fat: 4 g, total carbohydrates: 19 g, dietary fiber: 2 g, sugars: 7 g, protein: 6 g

sweet-potatoes-4

How do you like to top your twice baked potatoes? Tell me below!

Raquel

Roasted Potatoes with Basil Butter

Potatoes are usually one of the first things cut out when someone goes on a diet. But, when eaten in moderation with a general, healthful diet they can be a great addition. There are many varieties of potatoes and they are all high in potassium, fiber, vitamin C and vitamin B6. Eating potatoes on occasion as your starch with some other veggies on the side is the way to go. These mini potatoes covered in delicious basil butter go perfectly with some chicken or beef and some greens.


Roasted Potatoes with Basil Butter

Ingredientsroasted potatoes 3

  • 1 lb mini potatoes
  • 4 tbsp butter at room temperature
  • 2 tbsp olive oil
  • 1 bunch fresh basil leaves
  • 2 cloves garlic
  • Pinch salt and pepper
  • 1 tbsp grated Parmesan cheese

Directions

Preheat oven to 400 degrees F. Place rinsed and scrubbed potatoes in a large bowl. In a food processor combine butter, olive oil, basil, garlic, salt and pepper. Add basil butter to potatoes and toss to coat. Spray a baking dish with nonstick spray. Place potatoes in one layer in dish. Roast until potatoes are tender and golden or about 1 hour. Sprinkle with grated Parmesan cheese when warm.

Number of servings: 6 servings | Serving size: 1/2 cup
Calories: 167, total fat: 13 g, total carbohydrates: 11 g, dietary fiber: 1 g, sugars: 1 g, protein: 2 g

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What’s you favorite way to eat potatoes (besides french fries!)? Tell me below!

Raquel

Peach & Brie Galette with Basil

peaches and basilThis is my first monthly Recipe Redux post. Woo! This month the Recipe Redux is celebrating their five year anniversary! I took inspiration from Zen & Spice’s Baked Brie with Honey, Peaches & Basil to create this recipe. Brie is my all time favorite cheese and baking it just makes it even better. Brie is a soft cow’s milk cheese named after the French region it comes from. One ounce of Brie contains about 95 calories, 6 grams of protein, 8 grams of fat, and 52 milligrams of calcium. Brie is definitely not your everyday food. It is high in saturated fat and sodium like many other cheeses, however when I’m feeling like indulging or have an event to attend brie is always on the list.


Peach & Brie Galette with Basil

IngredientsDSC_1165

  • 1/2 sheet frozen puff pasty, thawed
  • 2 yellow peaches, sliced
  • 6 oz Brie, sliced
  • 1 tbsp honey
  • Handfull fresh basil, chopped

Directions

Preheat the oven to 375 degrees F. Line baking sheet with parchment paper or spray with nonstick cooking spray. Put puff pastry dough on lined baking sheet (I used a half sheet pan). Add slices of Brie to cover the center of the dough leaving a 1/2 inch border. Layer sliced peaches on top of Brie. Drizzle one tablespoon of honey over peaches and Brie. If dough has come to room temperature place in refrigerator for about ten minutes. Bake in preheated oven for 30 minutes. Sprinkle with fresh basil. Let cool before slicing. Enjoy warm or cold!

Number of servings: 10 | Serving size: one inch slice
Calories: 144, total fat: 10 g, total carbohydrates: 10 g, dietary fiber: 1 g, sugars: 4 g, protein: 5 g

brie galette 1

What’s your favorite way to eat Brie? Tell me below!

Raquel

Three Things

threethings4-22

1. Vitamin D has become one of the most supplemented vitamins in recent years. New research has shown that higher levels of vitamin D correspond to a reduced risk of cancer. The Institute of Medicine recommends a target of 20 ng/mL as an adequate blood level of vitamin D. This can be achieved through daily exposure to sunlight. You can always kill two birds with one stone by exercising outside now that the weather is getting warmer. The recommended daily allowance of vitamin D is 600 IU. Good food sources of vitamin D include tuna, milk and yogurt, liver (but who eats liver?), egg yolks, and cheese.

2. Do you buy organic produce? While I try to avoid organic products due to their price, I do follow the Dirty Dozen. This is a list of produce that you should try to always buy organic to reduce the amount of pesticides in your food. This year the list includes: strawberries, apples, nectarines, peaches, celery, grapes, cherries, spinach, tomatoes, sweet bell peppers, cherry tomatoes, and cucumbers. There is also the Clean Fifteen which is a list of produce that tends to have the least amount of pesticides. Therefore, I buy them conventional and save some cash at the grocery store.

3. I love a good snack bar. I tend to look for bars that are lowest in sugar, higher in protein, fiber, and healthy fats. I found a ranking of snack bars by their nutritional value. My favorite Kind bars make the list tied for sixth place. There are even several flavors of Kind bars that boast less than 5 or 4 grams of sugar. Have you tried any of the bars on the list? What do you think?!

Raquel

Brussels Sprouts Gratin

Leafy greens are nutrition powerhouses. They have plenty of vitamins A, C, and K to go around, not to mention they’re also high in fiber. Green leafy vegetables include kale, collard greens, Swiss chard, spinach, broccoli, cabbage, other greens, and Brussels sprouts. I love my greens roasted, steamed, baked, and sauteed, but adding a little cheese never hurts! Cheese can be high in sodium and saturated fat. When used in moderation and for special recipes it’s a treat! Some of my other favorite ways to add greens to your day include adding them to smoothies, wraps, sandwiches, omelets, stir-fried, or in a salad. Try to get in at least 1.5 cups of green leafy vegetables each week.

Note: The high vitamin K content in these foods may interfere with effects of blood thinners like warfarin. Talk to your doctor or dietitian if you are on these medications.


Brussels Sprouts Gratin

IngredientsDSC_0886

  • 1 lb Brussels sprouts, cut in half
  • 1 tbsp olive oil
  • 1/2 tbsp butter
  • 1/4 cup shallots, chopped
  • 2 tsp oat flour
  • 3/4 cup skim milk
  • 1 tsp fresh thyme, chopped
  • 1 tbsp freshly grated Parmesan
  • 2 oz grated Gruyere
  • Pinch salt and pepper

Directions

Preheat oven to 400 degrees F. Spray a casserole dish with nonstick cooking spray. Add Brussels sprouts to dish and drizzle with olive oil. Toss to coat. Bake for 20 minutes, tossing the Brussels sprouts around halfway through cooking. While the Brussels sprouts are baking heat a medium pan over medium heat. Melt butter in the pan and cook the shallots until soft. Sprinkle oat flour (or flour of your choice) over the butter and shallots, whisking until smooth. Add milk and whisk until smooth. Cook over medium-low heat for about 5 minutes until thickened. Add thyme, Parmesan, and half the Gruyere cheese. Once cheese has melted pour the mixture over the cooked Brussels sprouts and top with the remaining Gruyere cheese. Bake for an additional 5-10 minutes until the top is browned.

Number of servings: 6 | Serving size: 1/2 cup
Calories: 120, total fat: 7 g, total carbohydrates: 9 g, dietary fiber: 3 g, sugars: 1 g, protein: 7 g

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My favorite leafy green is a tie between Brussels sprouts and kale. What is your favorite? Tell me below!

Raquel

Cannellini Caprese Salad

This salad is a delicious, nutrient filled treat. Tomatoes are a great source of vitamin C, potassium, and the antioxidant lycopene. I found these adorable mini heirloom tomatoes at Trader Joe’s. The more colorful, the better! Mozzarella, while slightly higher in fat and sodium, is a good source of calcium and vitamin D. One ounce of mozzarella cheese has about 22% of the Recommended Dietary Allowance. Basil has been taking over my recipes lately. It is a great way to add flavor without adding sodium and it’s a good source of vitamin K. Finally, (no need to remind you, but…) cannellini beans, like other types of beans and legumes, have plenty of dietary fiber and bring plenty of plant protein to the table.

I love this combination as a salad and the balsamic glaze at Trader Joe’s makes it ten times easier to make. Shout out to TJ’s on this one!


 

Cannellini Caprese Salad

Ingredients

  • 8 oz mini buffalo mozzarella, cut in halfDSC_0875
  • 15 oz can cannellini beans, drained and rinsed
  • 1 cup mini heirloom tomatoes, cut in half
  • 10 basil leaves, torn
  • 1 tbsp olive oil
  • 1 tbsp balsamic glaze
  • Salt and pepper

Directions

Combine mozzarella, beans, tomatoes and basil in a bowl. Sprinkle with salt and pepper. Drizzle salad with olive oil and balsamic glaze.

Serves: 6 | Serving size: 1/2 cup
Calories: 200, total fat: 12 g, total carbohydrates: 15 g, dietary fiber: 3 g, sugars: 1 g, protein: 9 g

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This is one of my favorite ways to use basil. What’s yours? Tell me below!

Raquel