SKINNY BAKED BROCCOLI MACARONI AND CHEESE by skinnytaste.com

8

8

4

SP 

315

 Calories

PREP TIME:10 mins

COOK TIME:25 mins

TOTAL TIME:35 mins

YIELD:8

COURSE:Dinner, Side Dish

CUISINE:American

** good.  everyone ate it

This easy, homemade, baked mac and cheese recipe adds broccoli to the mix, a great way to sneak veggies in a kid's favorite dish! It's also lightened up, so less calories than traditional mac and cheese.

INGREDIENTS

• 12 oz high fiber elbows like Ronzoni Smart Taste
• 1 1/2 tbsp butter
• 1/4 cup minced onion
• 1/4 cup flour
• 2 cups skim milk
• 1 cup fat free chicken broth, vegetarians use vegetable broth
• 8 oz 2 cups reduced-fat sharp cheddar (Cabot 50%)
• salt and fresh pepper to taste
• 12 oz fresh broccoli florets, I used pre-cut bag
• 2 tbsp grated parmesan
• 1/4 cup seasoned bread crumbs
• cooking spray

INSTRUCTIONS

• Cook pasta and broccoli together in a large pot of salted water, according to package directions for al dente (or slightly under cook 2 minutes). Spray a baking dish with cooking spray
• Preheat oven to 375°F.
• In a large, heavy skillet, melt butter. Add onion and cook over low heat about 2 minutes, add flour and cook another minute, or until the flour is golden and well combined. Add milk and chicken broth and whisk, raising heat to medium-high until it comes to a boil; cook about 5 minutes or until the sauce becomes smooth and thick. Season with salt and pepper
• Once the sauce is thick, remove from heat, add cheese and mix well until cheese is melted. Adjust salt and pepper to taste, add cooked macaroni and broccoli and mix well. Pour into prepared baking dish. Top with grated cheese and breadcrumbs. Spray a little more cooking spray on top
• Bake for 15-20 minutes, then broil for a few minutes to get the breadcrumbs golden.

44g, Protein: 18g, Fat: 10g, Saturated Fat: 1.4g, Cholesterol: 7mg, Sodium: 216mg, Fiber: 6g, Sugar: 4g

Blue Smart Points:8

Green Smart Points:8

Purple Smart Points:4

Points +:8

Crockpot Garlic Herb Drumsticks

*** to try


Allison Hollinger

Crockpot Garlic Herb Drumsticks
Serves 4

Ingredients:
7 chicken drumsticks
1 tsp extra virgin olive oil
1 Tbsp fresh rosemary, chopped
2 clove garlic, minced
1 tsp sea salt
½ cup chicken stock

Directions:
1. Place chicken in a zip top bag. Add the rest of ingredients and seal tightly. Shake so everything is evenly coated. Dump contents into crockpot and cook on low for 6hrs. 
2. Double up to make a freezer meal….after everything is combined in the zip top bag, make sure to seal out as much air as possible. Lay flat, label contents and put in the freezer for up to 4 months. Thaw in the fridge the night before cooking.

Chicken Shwarma by allison hollinger

Allison Hollinger

Chicken Shawarma

Serves 5

Ingredients:

2lbs boneless skinless chicken breast

1 cup dry quinoa, prepared according to package

1 (15oz) can chickpeas (garbanzo beans), rinsed and drained

1 large head of romaine lettuce, chopped

1 large seedless cucumber, chopped

Marinade:

2 Tbsp extra virgin olive oil

1 lemon, juiced

2 cloves garlic, minced

1 tsp cumin

1 tsp ground cardamom*

1 tsp paprika

1 tsp sea salt

1/2 tsp turmeric

 *in place of cardamom you could substitute: 1/4tsp nutmeg, 1/4 tsp cinnamon, 1/4 tsp cloves.

Tahini Yogurt Dressing:

1 cup plain Greek yogurt

3 Tbsp Tahini

1 Tbsp lemon juice, (1/2 lemon squeezed)

1 Tbsp fresh cilantro, chopped

1 clove garlic, minced

Directions:

1. In a gallon sized zip top bag, combine marinade ingredients and add chicken. Seal and shake to coat chicken evenly. Place in fridge for at least 30 mins or up to 24hrs. 

2. Preheat oven to 400F. Line a sheet pan with parchment paper. Pull chicken out of zip top bag and place in a single layer on the sheet pan. Discard remaining marinade. Bake for 30 mins or until chicken is cooked through and no longer pink. 

3. While chicken is baking, prepare quinoa if you haven't done so already and chop cucumber and romaine.

4. In a medium bowl, combine tahini yogurt dressing ingredients until blended and smooth. Portion into 5 small individual sized containers. 

5. Place 5 lunch containers on the counter and divide cucumber, quinoa, chickpeas and romaine evenly. Slice chicken and place on top. Nestle 1 small container of dressing into lunch container or store on the side. Seal lunch container and store for up to 5 days in the fridge. Serve cold. 

Chicken Parmesan by Allison Hollinger

Allison Hollinger

*** to try

Skinny Sheet Pan Parmesan Chicken with Veggies

Ingredients:
2lbs boneless skinless thin sliced chicken breasts
1 cup tomato sauce of choice, divided
3 zucchini, sliced into rounds
1 Tbsp Italian Seasoning
1 tsp sea salt
½ tsp garlic powder
drizzle of extra virgin olive oil
¼ cup parmesan cheese
1 cup shredded mozzarella cheese

Directions:
1. Preheat oven to 400 and line a sheet pan with foil or parchment
2. Mix spices in a small bowl and set aside. 
3. Place chicken breasts in a single layer on one side of sheet pan. Drizzle with a little extra virgin olive oil. Sprinkle each with a little parmesan cheese & seasoning blend. Divide 1 cup tomato sauce evenly over the top of each chicken breast. 
4. Place zucchini on the other side of the sheet pan. Drizzle with olive oil and sprinkle with parmesan cheese and seasoning mix to taste. 
5. Place sheet pan in the oven and bake for 25 minutes or until chicken is done and no longer pink. 
6. Once chicken is done, pull sheet pan out of the oven. Divide mozzarella cheese evenly over the top of the chicken. Place that sheet pan back in the oven for 3-4 mins to allow the cheese to melt. 
7. Serve over pasta, rice or by itself.

Chicken Burrito Bowls by Allison Hollinger

Sheet Pan Chicken Burrito Bowls
Servings: 5 burrito bowls

Ingredients:
1.5lbs boneless skinless chicken breasts
5 bell peppers of choice, sliced
1/2 large red onion (or 1 cup), sliced
1-2 packets of taco seasoning or make your own!(1Tbsp chili powder, 1tsp cumin, 1/2tsp garlic powder, 1/2tsp salt, ½ tsp oregano)
1 (16oz) jar of salsa
1 tsp extra virgin olive oil
salt and pepper to taste

For assembly:
1 cup brown rice, cooked according to package but use chicken stock in place of water (optional). After cooked stir in juice from ½ lime (use other half to cut into wedges and garnish each bowl) and handful of fresh chopped cilantro, salt to taste.
Corn, optional
Black beans, optional
Shredded cheese, optional

Directions:
1. preheat oven to 400 degrees.
2. Cover two sheet pans with parchment. Place the chicken on one pan, spaced evenly. On the other pan place the peppers and onions.
3. Sprinkle taco seasoning to taste on chicken…save any remaining seasoning for another time. Pour salsa evenly over the top of each chicken breast.
4. Drizzle oil evenly over all veggies and sprinkle with salt to taste.
5. Bake for 20-25 minutes or until chicken is no longer pink and cooked through.
6. Slice the chicken and assemble the burrito bowls however you like!

Allison Hollinger

Julie Beauregard

on Sep 24, 2019

I copied the recipe exactly and found it a bit too spicy so the only adjustment I would make would be to use 1/2 tsp of chili powder rather than 1 tbsp / adjust according to spice preference.

Tasted amazing though! Chicken tasted even better made on the sheet pan with the sauce than on the stove.

Chili Lime Drumsticks (Allison Hollinger)

Ingredients:
7-8 Drumsticks
2 limes, juiced
3 cloves garlic, minced
2 Tbsp fresh cilantro, chopped
1 Tbsp honey
1 Tbsp chili powder
1 tsp sea salt

Directions:
1. Place drumsticks in a Ziptop plastic bag or bowl and set aside. 
2. In a small bowl, whisk together lime juice, garlic, spices and honey. 
3. Pour over chicken. Add cilantro and toss coat. Add mixture to crockpot. 
4. Cook on low for 4 hours or high for 2-2.5 hours. When finished, place drumsticks on a lined baking sheet and broil for 2-3 mins or until crispy. WATCH CAREFULLY SO THEY DON’T BURN.

Low-Carb, High Protein Chicken Pepper Jack “Crunch Wrap” (Lillie eats and tells website)

Even looking at this I can’t believe you can make this giant wrap for only 25 carbs.  I’ve found most salads to ring in close to 25 carbs!  This is a keeper.

Prep Time: 5 min

Cook Time:  3 min

Serves:  1

INGREDIENTS

• 1 whole Joseph’s Lavash wrap* (does anyone really eat a half?)
• Pulled rotisserie chicken breast, or any leftover grilled or shredded chicken (100 g)
• 1 slice of reduced fat pepper jack cheese (I buy sargento)
• Avocado (20 g)
• Handful of fresh cilantro
• Sliced tomatoes (50 g)
• Red onion (15 g)
• Handful of arugula
• 1/2 tbs Cilantro avocado dressing (or more if you have the room!)
• *Walden Farms calorie-free Chipotle Ranch if you want more dressing than you want to track!

INSTRUCTIONS

1. Layer cheese, chicken, avocado, tomatoes, cilantro, onion, arugula and a drizzle of the bolthouse right in the middle of the flat lavash. Like a circle in the middle.
2. Wrap left side over, then move clockwise with five folds to create sort of pentagon. Mine is never perfect. It’s ok.
3. Spray a hot pan and grill the seam-side first to seal it up.  Spray the uncooked side with cooking spray and then flip and cook until browned, hot, and melty inside.
4. Drizzle with or dip in more cilantro avocado dressing if you have the macros for it, salsa, or the calorie free Walden Farms Chipotle Ranch is pretty decent and you don’t have to weigh it! (For macro counters.)

NOTES

*Not all lavash wraps are created equal. This particular brand has excellent macros at 16 carbs, 3 fat, and 12 protein for one really large, soft wrap.  I’ve never found anything as low in carb for the size.  Found on amazon or at certain Walmarts.

Nutrition

• Serving Size: 1 whole wrap
• Calories: 394
• Fat: 14
• Saturated Fat: 3.8
• Carbohydrates: 25
• Protein: 45