Recipe of the Week: Whole-Wheat Tomato and Basil Pasta
Pasta is one fo my greatest weeknesses when it comes to food. But I have finally found a dish that is simply delicious and good for me too. Bon Appetit!
Your friend and coach,
Kenya
be inspired, be confident, be fit
Whole-Wheat Tomato and Basil Pasta
Ingredients:
8 oz. whole-wheat fettuccine
2 Tbsp. olive oil
1 small onion, chopped
2 cloves garlic, minced
½ tsp. crushed red pepper flakes
½ tsp. oregano
3 medium ripe tomatoes, chopped
1 tsp. salt
3 Tbsp. chopped fresh basil
¼ cup grated Parmesan
Directions:
Prepare the fettuccine according to package directions. At the same time, heat oil in a large skillet over medium heat. Sauté onion until tender (about five minutes). Add garlic, red pepper and oregano; cook one minute. Add the tomatoes and salt to skillet and cook until tomatoes are soft and hot, about five minutes more. Place fettuccine in a large bowl and top with sauce. Sprinkle with basil and Parmesan. Serve immediately.
NUTRITION FACTS (per serving): 291 calories, 12 g protein, 49 g carbs, 10 g fat, 13 g fiber, <1 g sugar, 712 mg sodium
Recipe of the Week: Curry Chicken Lentil Soup
Hello Mamas!
This weeks recipe is one of my absolute favorites. It’s simple, tasty and ooooh so warm on a cold winter’s day. It is my adaptation of a lentil soup recipe I found many years ago. This is what I will be serving for dinner tonight; how about you?
I hope you enjoy!
be inspired, be confident, be fit
your friend and coach,
Kenya
Curry Chicken Lentil Soup
Ingredients:
3/4 cup brown lentils
2 whole chicken breasts, boned and skinned (4 halves)
5 cups chicken stock or as needed
3 tablespoons oil
2 onions (yellow works well), diced about 2.5 cups
2 teaspoons curry powder (yellow or red))
1/2 teaspoon ground fresh ginger
1 teaspoon finely minced garlic
1/4 cup lite coconut milk
2 cups diced plum tomatoes, or canned
1 teaspoon salt
1/2 teaspoon pepper
Directions:
Put the lentils in a small saucepan and cover with cold water about two inches over the top. Let it sit for 15 minutes, then bring up to a boil. Reduce heat to a simmer and cook the lentils until done, about 25 minutes. Set aside.
Next, heat your oil in a large pot and add the onion, garlic and ginger. Sautee until the onions are almost transparent. Add the curry, salt, pepper, then the chicken. Allow the chicken to cook on medium for approximately 3 minutes; making sure to coat the chicken evenly with the curry, onion and garlic mixture.
Add the chicken stock and it bring it up to a boil, then add the tomatoes. Turn the heat to a simmer. Next, add the coconut milk and lentils and bring to a boil for 3 minutes. Now cover the soup and allow to simmer for 20-30 minutes.
This is a great recipe to play with. Use this as a canvas to create something new. Try adding more vegetables, maybe brown rice in lieu of lentils. 
Bon Appetit!
NUTRITION FACTS: 250 calories, 17 g protein, 24
g carbs,
Recipe of the Week: Super Enchiladas
So you’re craving the goodness of some hearty Mexican food, but are afraid of the calories? Well, I have a recipe for you that can curb your cravings and create a dish that will surely become a favorite.
Super Enchiladas
Ingredients:
1 cup frozen chopped onion
1/2 cup frozen chopped green bell peppers
1 Tbsp. canola oil
4 oz. fat-free chicken broth
1 cup grated zucchini
2 cups shredded, cooked skinless chicken breast
2 Tbsp. chopped cilantro
3-oz. can chopped green chili peppers
1 tsp. garlic powder
11/2 cups grated reduced-fat Monterey Jack cheese, divided
15-oz. can red enchilada sauce, divided
8 small corn tortillas
Nonstick cooking spray
Directions:
Preheat oven to 350 degrees F. Over medium-high heat, sauté onion
and bell peppers in canola oil and chicken broth for about five minutes. Add
zucchini and sautè for about three minutes or until just cooked. Remove
from heat and pour off any excess liquid.
In a large bowl, combine chicken and vegetable mixture. Add cilantro,
green chili peppers and garlic powder. Mix thoroughly. Stir in 1 cup of
grated cheese.
Layer about 1/2 cup of enchilada sauce on the bottom of an 11×17-inch
shallow baking dish coated with nonstick cooking spray. Pour remaining
enchilada sauce into a large bowl.
Dip a tortilla into the bowl of enchi-lada sauce until it’s completely coated
on one side. Then fill with two large spoonfuls of the chicken-vegetable cheese mixture. Roll tortilla into a tube and place in baking dish, seam side
down. Continue dipping and filling tortillas, and place each tortilla in baking
dish so they touch.
Top enchiladas with remaining sauce and cheese. Cover baking dish
loosely with foil and bake 12-15 minutes. Remove foil and bake 10 minutes
more. To serve, garnish with olives and light sour cream if desired.
NUTRITION FACTS (per enchilada): 254 calories, 21.7 g protein, 19.7
g carbs, 9.8 g fat
Recipe of the Week: Low Fat/Calorie Cinnamon Rolls with Cream Cheese Frosting
So I know what you’re thinking…there couldn’t possibly be a cinnamon role that is low in calorie and fat, yet still be delicious. Well let me debunk your doubt by submitting our Recipe of the Week: Low Fat/Calorie Cinnamon Rolls with Cream Cheese Frosting. It’s fast, easy, and super yummy!
Low Fat/Calorie Super Yummy Cinnamon Rolls
Ingredients:
Dough
- 1 package of Reduced Fat crescent rolls
- 13-16 sprays of butter or non butter spray
Filling
- 1/4 cup dark brown sugar
- 1/4 cup no calorie sweetener
- 1/2 tablespoon light whipped butter
- 1 1/2 teaspoon cinnamon
- 1/8 teaspoon salt (optional)
Icing
- 1/4 cup of Cool Whip Free
- 3 tablespoons of fat free cream cheese or whipped
- 1 tablespoon of no calorie sweetener
Directions:
Preheat the oven to 375 degrees.
Filling: Combine all the ingredients and mix until well incorporated.
Icing: Combine all ingredients and stir until the frosting is a smooth consistency.
Dough: Remove the dough from the packaging. Using your hands, kneed and form the dough into a ball. On a lightly floured dry surface roll the dough into a flat sheet. Spray the butter onto the dough.
Next, take the filling mixture and spread evenly on to the dough, leaving room on the edges. Starting at the edge of the longest side if dough, begin the roll the dough tightly until it resembles a log.
Cut the dough into 8 even pieces. On a cookie sheet covered in parchment paper, place the rolls. With your hand, press down onto each roll, pinching the ends to prevent filling leakage.
Place into the oven for 6-8 minutes. Remove from the oven.
Immediately frost.
Enjoy!!!!
Approximate calories: 125
Approximate fat: 5g
Approximate Fiber: .5g
Approximate Protein: 21g
Approximate Carbs: 18.5g
Approximate Sugars: 6.5g
Have a recipe you would like to share? Contact Kenya today!
Recipe of the Week: Egg, Spinach and Feta Wrap
Happy Monday Mamas!
Lets start the week out on a good note: a ultra satisfying breakfast wrap filled with egg, spinach, feta and sundried tomatoes, mmm. Sounds good, right? Well believe me, it is!
Egg, Spinach and Feta Breakfast Wrap
Ingredients:
- 1 Low Fat/Carb Flour Tortilla
- 1/4 Cup Egg Substitute
- 1/2 Cup fresh (or frozen) spinach, chopped
- 1 Tablespoon Low Fat Feta Cheese, crumbled
- 1 Tablespoon Sundried Tomato, diced
- 1 Tablespoon Tomato, diced
- 1 small clove of Garlic
- Olive oil cooking spray
Directions:
Spray a small a small amount of the cooking spray into your skillet; pour in the egg substitute. Let the egg firm on the bottom, flip and cook for an additional 1-2 minutes. Remove and set aside. Next, spray your skillet once more and add the spinach. Let the spinach cook over medium heat until wilted (or thawed). Add the tomatoes and garlic. Continue cooking for 1-2 minutes. Next add the feta. The filling is complete once the feta begins to melt. In another pan, place on medium heat. Place your tortilla on the plan and let warm. Flip the tortilla to heat the other side. Remove. Finally, take your tortilla and place the egg and spinach filling on top. Wrap and enjoy!
Approximate calories: 170
Approximate fat: 5g
Approximate Fiber: 15g
Approximate Protein: 21g
Approximate Carbs: 24g
Approximate Sugars: 2g
Have a recipe you would like to share? Contact Kenya today!
