Roast the Rainbow – Veggie Delight

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Having just returned to school after a diet-busting spring break filled with fried shrimp, whipped cream, carrot cake and of course piña coladas (I was in Destin after all!) I felt like making myself something lean, clean and green. I’ll credit my mom as my source of inspiration for this recipe – one of my favorite dishes as a kid was her olive oil roasted veggies (yes, maybe I am a little strange). But seriously, I love roasted veggies – they’re SO healthy for you and easy to make. Now you can eat and taste the rainbow…while actually having something that’s good for you and your waistline! (sorry Skittles)

Here’s what you’ll need:

  • 5 TBSP EVOO (or extra virgin olive oil spray to cut out extra fat)
  • 4 TBSP red wine (I used Malbec)
  • 1 TBSP dried rosemary (or fresh)
  • 4 large cloves garlic, minced
  • salt & pepper
  • veggies to your liking!

MAKES 5 servings

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This recipe is great because you can make it so many different ways. Choose the veggies that you prefer and start by chopping them up. Just to give you an idea, I used 6 large carrots, 1/2 carton of mushrooms, 5 stalks of asparagus, 1/2 sweet onion, 1 handful of cherry tomatoes, 1/4 red onion and 1 small zucchini. A recommendation I have if you use onions is to cut them in semi-circles as opposed to dicing, I just think it tastes better. Baby carrots would also be great in this, I just happened to have large ones!

Now comes the fork in the road. You can choose to make a beautiful rainbow array of veggies (like I did) or the faster route.

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If you’re pressed for time, mix all of the ingredients (olive oil, wine, rosemary, garlic, salt & pepper) in a large bowl and add in all of your veggies, coating them with the mixture. Then pop them into the oven at 375 for 20 minutes, switching your oven to broil for the last 5 minutes to add a bit of crispiness.

However, if you need more color coding in your life, start by mixing the olive oil, wine, rosemary, salt & pepper in a large liquid measuring cup. Start by pouring out a little of the mixture (about 1/8th of the total) at a time into a separate bowl. Add the first “layer” of veggies and coat them in the dressing. Then line them up on a baking sheet and repeat until the sheet is covered!

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Voilá! The perfect roasted veggies – I love eating these as a light lunch, a side with dinner, in a salad, or even with pasta and a little extra olive oil. If you’re looking to cut down on fat content, instead of using regular olive oil, you could use olive oil spray (no mixing bowl required – just drizzle the wine on top of the baking sheet and spray!) Enjoy!

-SkinnyGirl

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Skinny Stacked Enchilada Casserole

Like any other true Texan, there’s nothing I love quite like some cheesy chicken enchiladas. However, if there’s one thing Tex-Mex isn’t, that’s healthy. Restaurants like to slather on the oil and cheese in a horribly delicious pile of unnecessary calories. I decided to put my creativity to the test and try to come up with a nutrient-dense, low-calorie (and still delicious) recipe for chicken enchiladas.

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I was surprisingly happy with the way this recipe turned out. Not only does it taste AMAZING, but it’s only 295 calories per serving! It would be a great meal to serve with pinto or black beans – when I made it I was so hungry I couldn’t spare even a minute to make a side… I mean, look at my plate.

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This recipe requires a few special ingredients, which of course you can substitute, but the caloric values won’t stay the same.

You’ll need:

  • 5 green chile La Tortilla Factory tortillas (whole grain & corn blend); if you can’t find the La Tortilla Factory brand I also like The Mission brand (Artisan Corn & Whole Wheat blend)
  • 8 slices of weight watchers pepper jack cheese
  • 1 serrano pepper (or a jalapeño if you don’t like spice)
  • 8 c. baby spinach
  • 1 tsp EVOO
  • 1 medium onion
  • 2 cloves garlic, minced
  • cooked chicken 6 oz, shredded or in small pieces

*YIELDS 4 servings

First start by cooking your chicken in EVOO with salt and pepper or use your own pre-cooked chicken. Next sauté the onions in EVOO and once they begin to caramelize add the spinach and garlic. After the spinach has wilted down, you can start stacking the enchiladas. Start the bottom layer of a 9×9 casserole dish with 2 and a half tortillas, split them up so the bottom of the dish is covered. Next, spoon half of the veggies and half of the chicken on top. Cover this layer with 4 slices of the pepper jack cheese. Now repeat the process! After adding the second layer of cheese, add your serrano or jalapeño to top it all off! Now bake the casserole at 350 for 15-20 minutes!

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Look at all that cheesy goodness! What’s not to love?

Pearl Couscous

Herbed Pearl Couscous

It’s been a crazy back to school season and all I want to do is go back to summer. However, one of the upsides to school starting means that I’m back in my own apartment with more people to cook for, and my own little basil plant! I decided to make good use of it so I whipped up this pearl couscous salad and let me warn you – it’s highly addictive. If some of you have never cooked with pearl couscous before, it is essentially normal couscous on a much larger scale. It looks like little balls of pasta and it tastes like pasta – so even if you don’t like normal couscous you would probably like this.

Pearl Couscous

Pearl Couscous

Ingredients:

  • 2/3 c. whole wheat pearl couscous
  • 5 tsp. EVOO
  • handful of basil (about 15-20 leaves)
  • 1 sprig of rosemary
  • 2 cloves garlic
  • juice from one lemon
  • handful of chopped red onion (about 1/4 c.)
  • salt & pepper

YIELDS 2 side dishes or 1 main dish

Start by cooking the pearl couscous according to its instructions. Then put your lemon juice, garlic, basil, EVOO and rosemary into a food processor and blend!

Herb Mixture

Herb Mixture

Just stir the herb dressing over the couscous and add in chopped red onion. You’re done – easiest recipe ever.

Pearl Couscous

Pearl Couscous

Everything tastes so fresh and flavorful in this couscous salad, which is why I love it so much! Eat it up at 304 calories a serving! This would be a great side to pair with baked fish or grilled chicken!

Click here for nutrition facts

Sauteed Zucchini and Squash

Sauteed Goat Cheese Squash & Zucchini

As I was perusing the produce section at HEB I got inspired after I found some good-looking squash and zucchini. They’re some of those vegetables that nobody likes raw but when cooked right are absolutely delicious. I made them my favorite way – with goat cheese & garlic (even the boyfriend who HATES squash & zucchini admitted this was good). This is such an easy side dish to make and is also great to serve with your favorite whole grain pasta for a healthy meal.

You’ll Need:

  • 1 large clove of garlic, minced
  • 1 c. yellow squash and zucchini, sliced
  • 2 1/2 tsp. EVOO
  • salt & pepper
  • 1 oz. goat cheese

*MAKES 1 serving

I bought my veggies pre-sliced so if you need to slice up your vegetables do so. Pour the EVOO into your skillet and put it on medium-high. Add the veggies and cook for about 3 minutes.

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Add the minced garlic and salt and pepper to your liking (I find these are great with lots of pepper). After a few more minutes, once the veggies are turning a golden color, take them off the heat and top with about an ounce of crumbled goat cheese. Voilá! Absolutely delicious.

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Enjoy it at only 225 calories a serving!

Click here to see the nutrition facts

-SkinnyGirl

Herb de Provence Chicken

Herbs de Provence Chicken

The first time my mother brought home herbs de provence from the store I was in love. In my opinion it’s the perfect blend of spices – plus it’s fun to say since it’s French and doing so makes you feel sophisticated 😉

Inspired by my own hunger and the ingredients in the fridge, I came up with this low-calorie recipe that is healthy, easy, and full of flavor!

herb de provence chicken

Ransack your kitchen for:

  • 3 chicken breasts
  • 3 tsp EVOO (you can also use canola oil)
  • 2 tsp herbs de provence
  • 2 stalks celery, sliced
  • 1/2 large onion (or 1 small one), sliced
  • 3 cloves garlic, minced
  • 8 oz. sliced mushrooms
  • salt & pepper
  • 1/4 cup of red wine

*MAKES 3 SERVINGS

First, season each chicken breast with herbs de provence, salt and pepper. Next, add the olive oil to your pan and once it’s warm, place the chicken in the skillet. Meanwhile, slice the onions, celery and mushrooms. Once sliced, add the celery and onion to the pan.

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Continue to cook the chicken and once it is no longer pink, add the mushrooms, red wine and minced garlic.

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Cover the skillet with a lid and let it simmer for about 10 minutes until the chicken has fully cooked and soaked up the wine flavor.

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This recipe is super easy and all of the flavors compliment each other so well. To top it all off, it’s only 288 calories a serving! One of my favorite things about this chicken is that it comes out so tender – by letting it simmer in the wine it soaks up a lot of flavor!

Herb de Provence Chicken

 All I can say is yum. Serve it with your favorite blend of quinoa, brown rice or whole grain couscous! Eat up & enjoy!