Healthy & Nutritious Recipes

Healthy & Nutritious Recipes

GRILLED GARLIC AND HERB CHICKEN AND VEGGIES

9 Smart Points 290 calories
TOTAL TIME: 20 minutes

This Garlic and Herb Grilled Chicken and Veggie recipe checks off all the boxes – quick, easy, delicious and low-carb!
INGREDIENTS:

1 1/2 lbs boneless, skinless thin sliced chicken cutlets
3 ounce package Delallo garlic and herb veggie marinade
kosher salt
1 lb asparagus (1 bunch), tough ends removed
1 medium 8 ounce zucchini, sliced 1/4-inch thick
1 medium yellow squash, sliced 1/4-inch thick
1 red bell pepper, seeded and sliced into strips
olive oil cooking spray

DIRECTIONS:
Shake marinade well. Season chicken with 1/2 teaspoon salt and 2 tablespoons of the veggie herb marinade at least 1 hour, or as long as overnight.
Marinate the veggies with the remaining marinade.
Heat a grill over medium-high, be sure grates are clean and well oiled to prevent sticking.
Put veggies on 1 large grill tray or 2 smaller trays (or cook in batches), season with 3/4 teaspoon salt and black pepper and cook, turning constantly until the edges are browned, about 8 minutes. Set aside on a platter.
Cook the chicken about 4 to 5 minutes on each side, until grill marks appear and the chicken is cooked though, transfer to a platter with the veggies and serve.

NUTRITION INFORMATION
Yield: 6 servings, Serving Size: 3 oz chicken, 1 cup veggies

Amount Per Serving:
Smart Points: 9
Points +: 7
Calories: 290
Total Fat: 16g
Saturated Fat: g
Cholesterol: 83mg
Sodium: 145mg
Carbohydrates: 8g
Fiber: 3g
Sugar: 3.5g
Protein: 28.5g

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GRILLED STEAK WITH TOMATOES, RED ONION AND BALSAMIC

4 Smart Points 198 calories
TOTAL TIME: 30 minutes

One of my favorite ways to make grilled steak in the summer is topped with fresh chopped tomatoes, red onion, balsamic and oil. It's fresh and a great way to enjoy those end-of-summer tomatoes!

INGREDIENTS:
2 lb flank or london broil steak
kosher salt and fresh pepper
garlic powder
1 tbsp extra virgin olive oil
2 tbsp balsamic
1/3 cup red onion, chopped
3-4 tomatoes, chopped (about 3 1/2 cups)
1 tbsp fresh herbs such as oregano, basil or parsley

DIRECTIONS:
Pierce steak all over with a fork. Season generously with salt, pepper and garlic powder and set aside about 10 minutes at room temperature.
In a large bowl, combine onions, olive oil, balsamic, salt and pepper. Let onions sit a few minutes with the salt and balsamic to mellow a bit. Combine with tomatoes and fresh herbs and adjust seasoning if needed.
Heat grill or broiler on high heat. Cook steak about 7 minutes on each side for medium rare or longer to taste. Remove from grill and let it rest on a plate for about 5 minutes before slicing.
Slice steak thin on the diagonal; top with tomatoes and serve.

NUTRITION INFORMATION
Yield: 8 servings, Serving Size: 3 oz steak + 1/2 cup salad

Amount Per Serving:
Smart Points: 4
Points +: 5
Calories: 198
Total Fat: 9g
Saturated Fat: 3g
Cholesterol: 78mg
Sodium: 71mg
Carbohydrates: 3g
Fiber: 0.5g
Sugar: 0.5g
Protein: 25g

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INSTANT POT BOLOGNESE

4 Smart Points 126 calories
INGREDIENTS:

4 ounces pancetta (or center cut bacon), chopped
1 tablespoon unsalted butter
1 large white onion, minced
2 celery stalks (about 3/4 cup), minced
2 carrots (about 3/4 cup), minced
2 lb lean ground beef
1/4 cup dry white wine, such as Pinot Grigio
2 (28 oz) cans crushed tomatoes (I love Tuttorosso)
3 bay leaves
1/2 teaspoon kosher salt and fresh black pepper, to taste
1/2 cup half & half cream
1/4 cup chopped fresh parsley

DIRECTIONS:
Press saute on the Instant Pot, sauté the pancetta over low heat until the fat melts, about 4-5 minutes.
Add the butter, onion, celery and carrots and cook until soft, about 6 to 8 minutes.
Add the meat and season it with 3/4 teaspoons salt and black pepper to taste and sauté until browned, about 4 to 5 minutes, breaking the meat up into smaller pieces with a wooden spoon as it cooks.
Add the wine and cook until it reduces down, about 3-4 minutes.
Add crushed tomatoes, bay leaves, 3/4 teaspoon salt and fresh cracked black pepper; cover and cook high pressure 15 minutes.
Natural release, stir in the half & half and garnish with parsley; serve over your favorite pasta, zucchini noodles or spaghetti squash.

NUTRITION INFORMATION
Yield: 10 servings, Serving Size: generous 1/2 cup

Amount Per Serving:
Smart Points: 4
Points +: 4
Calories: 126
Total Fat: 5g
Saturated Fat: 2.5g
Cholesterol: 36mg
Sodium: 340mg
Carbohydrates: 7g
Fiber: 1.5g
Sugar: 5g
Protein: 12g

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ROASTED BRUSSELS SPROUTS AND BUTTERNUT SQUASH

1 Smart Points 103 calories
Roasted Brussels Sprouts and Butternut Squash are tossed with olive oil, salt and pepper for an easy, delicious Fall side dish! Simply place them on a sheet pan and bake until tender and the Brussels are slightly charred on the edges.

INGREDIENTS:
kosher salt
2 tablespoons extra virgin olive oil
16 ounces brussels sprouts, halved
16 ounces butternut squash, peeled and diced 3/4-inch
6 sprigs fresh thyme
fresh black pepper, to taste

DIRECTIONS:
Preheat oven to 425°F. Spray a large sheet pan with oil.
In a large bowl combine the brussels sprouts, butternut, thyme, olive oil, 3/4 teaspoon salt and pepper and arrange the vegetables onto the baking sheet in a single layer.
Bake 40 minutes, or until the vegetables are roasted and tender. Makes 4 cups

NUTRITION INFORMATION:
Yield: 6 servings, Serving Size: 2/3 cup
Amount Per Serving: Smart Points: 1 Points +: 3 Calories: 103 Total Fat: 4.8g Saturated Fat: 0.5g Cholesterol: 0mg Sodium: 22mg Carbohydrates: 15g Fiber: 5g Sugar: 3g Protein: 3g

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ONE PAN PARMESAN-CRUSTED CHICKEN WITH BROCCOLI

6 Smart Points 334 calories
One Pan Parmesan-Crusted Chicken with Broccoli is so easy and tasty – and the best part, it’s made all on one sheet pan which means easy clean up!

INGREDIENTS:
2 tablespoons olive oil
6 (7-ounce) boneless, skinless chicken breasts
12 ounces fresh or frozen broccoli florets
1 teaspoon Kosher Salt
1/4 tsp garlic powder
2 garlic cloves, minced
½ cup freshly grated Parmesan cheese
¼ cup chopped fresh parsley

DIRECTIONS:
Preheat the oven to 425°F. Grease a rimmed baking sheet with 1 tablespoon of the olive oil.
Arrange the chicken breasts in the center of the prepared baking sheet. Arrange the broccoli around the chicken.
Drizzle the broccoli with the remaining 1 tablespoon olive oil and sprinkle everything with salt and garlic powder.
Bake until the chicken breasts are cooked through and a thermometer inserted in the thickest part registers 160°F, 25 to 30 minutes.
In a small bowl, combine the garlic, Parmesan, and parsley.
Top each chicken breast with some of the mixture. Broil until the cheese is melted and the broccoli is deeply browned, 3 minutes.
Remove the pan from the oven, tent with foil, and let rest for 5 minutes. Serve warm.


Freezer Friendly

Let the cooked dish cool completely.
Portion it into freezer containers and freeze for up to 3 months.
To serve, thaw in the refrigerator overnight.
Reheat in a 325°F oven until warmed through 20 minutes.

NUTRITION INFORMATION
Yield: 6 servings, Serving Size: 1 chicken breast w/ broccoli

Amount Per Serving:
Smart Points: 6
Points +: 8
Calories: 334
Total Fat: 12.5g
Saturated Fat: 3.5g
Cholesterol: 152mg
Sodium: 448mg
Carbohydrates: 4g
Fiber: 2g
Sugar: 0.1g
Protein: 51g

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