italian turkey over spaghetti squash

our noodle-less version of spaghetti.

spaghetti squash is tasty and incredibly easy to make.  this is a simple weeknight meal and it saves well for leftovers and for meal prepping but i make it up as i go so i might be guesstimating the ingredients a little bit.  you'll get the general idea.

italian turkey over spaghetti squash

1 decent sized spaghetti squash
{garlic powder
onion powder
kosher salt
ground pepper}
1 tbsp olive oil
1.5 lbs lean ground turkey
24 - 32 oz marinara sauce*
2 tsp italian seasoning
s&p to taste
1 yellow onion, chopped
2-3 cloves garlic, crushed
3-4 zucchini, sliced
8 oz button mushrooms, sliced

first, prepare the spaghetti squash (cut the squash in half, remove the seeds and "guts," season with garlic powder, onion powder, kosher salt & ground pepper, wrap in plastic wrap and microwave for 7 minutes):

while the squash is cooking, brown the onions in a skillet pre-heated with olive oil until they are soft.  add crushed garlic and saute until fragrant (30-60 seconds).  add turkey, italian seasoning and continue cooking until brown.  add zucchini, mushrooms and season with salt & pepper.  saute veggies for a few minutes before adding marinara.  after a few minutes, add the marinara (sometimes i add small amount of water if the marinara is too thick). reduce heat and cover.  let mixture steam for another 10 minutes or so until veggies are soft.

*i use bottled marinara rather than making my own (lazy?) but, i always look for whichever brand has the lowest grams of sugar which, in this case, was a 25 oz jar of delallo marinara.

once the veggies are cooked through, serve over spaghetti squash with a pinch of grated parmesan. yum!

(no, my kids won't eat this without actual spaghetti noodles)

cauliflower mash

mashed cauliflower is a great alternative for mashed potatoes and it's seriously good (at least i think so).  

mashed cauliflower

printable recipe

2 heads cauliflower, coarsely chopped

6 14-oz cans low sodium chicken broth (10.5 cups)

4 cloves garlic, crushed

1/2 cup parmesan

pepper

bring cauliflower and chicken broth with garlic to a boil.  reduce heat to med-high and continue to boil for about 40 minutes (or until fork-tender).

once the cauliflower is soft, drain the broth and blend or mash (i use my immersion blender).

mix in 1/2 cup grated parmesan and pepper.

if you're not going to eat the mash right away (i.e. using for meal prep as i did this time around), then it's important to drain the liquid completely once you've "mashed" the cauliflower.  put a colander or a sieve in a large bowl and then add the cauliflower.  transfer to the fridge while prepping the rest of the meals and drain the water as needed.

(you don't want that liquid in with your prepped meals -- yuck!)

this recipe will yield 6-8 servings and the sodium content listed below is not accurate as it assumes the broth will not be drained prior to consuming while the majority of it will be.

rosemary red potatoes

don't judge me when i complain about the snow again.

i made this dinner on thursday night before yoga.  the snow was really coming down so i didn't want to grill outside which is reasonable, i think.  as a result, i ended up grilling the chicken breasts over the stovetop in my grill pan with a little bbq sauce spread over each breast while the potatoes roasted in the oven with onions and garlic.  

once the plates hit the table i realized i was going to be late for yoga so i didn't get to eat just like last week.  clearly i need to time thursday dinners better.  yoga take precedence over food and, i was excited to share my new playlist with the class.  i couldn't be late!

in a rush, i left the house and then when i got to class i realized my clothes and my hair smelled really, really bad.  i can't stand it when i can smell food on people so i was apologizing profusely and really embarrassed.  luckily, they're all a bunch of awesome women who forgave me.  just this once.

before i ran out i asked the hub to save my plate.  he got distracted trying to potty train the toddler and then the dog at my chicken straight off my plate.  when i got home, there wasn't anything left.  sniffle.  the fam loved the bbq chicken and these potatoes.  in fact, they were abnormally enthusiastic about this meal.  when questioned, the hub replied with, "we're american."  

i get it.  you don't like curry.

moving on.

rosemary red potatoes

adapted from allrecipes

printable recipe

1.5 - 2 lbs small red potatoes, scrubbed and halved

1 small onion chopped into 2" pieces

1/4 cup olive oil

2 1/2 tsp dried rosemary

4 cloves garlic, minced

1/4 tsp garlic salt

preheat oven to 425 degrees and line an insulated baking sheet with foil.

boil the potatoes for 8-10 minutes and then drain.

aside from the potatoes, put all ingredients in a gallon sized ziplock back or, whisk together in a large bowl.  add the potatoes and toss until well coated.

spread potatoes evenly on the baking sheet and bake for 25-30 minutes until the potatoes are crisp and golden turning the heat up to a broil for the last 5 minutes of baking.

yields 6 servings

Nutrition Facts rosemary red potatoes Serving Size: 1 serving Amount Per Serving Calories 345 Total Fat 9.4g       Saturated Fat 1.4g       Trans Fat 0g Cholesterol 0mg Sodium 84mg Carbohydrate 68.3g       Dietary Fiber 8.2g       Sugars 8.5g Protein 10.2g Vitamin A 0% Vitamin C 117% Calcium    6% Iron 16%

turkey burgers & sweet potato fries

i ran off to yoga without eating the meal i prepared.
on the way i text my man, "take a picture!"
his reply? "i guess."

turkey burgers are tough. when made "lean," they seem to fall apart when i grill them.  so frustrating.

these turkey burgers, however, did not fall apart.  and, they were quite tasty according to my taste testers.  my dinner was waiting for me in the microwave when i returned from yoga.  even re-heated and without a bun, both the burger and the fries were really good.  something i'll make again for sure.  especially the fries.

the fries are from mel's kitchen cafe.  i've said it before but, i have to say it again; i really love her blog.

sweet potato fries
printable recipes

recipe source mel's kitchen cafe

*note: the purpose of the sugar is to help caramelize and brown the outside edges of the potatoes. combined with the salt and other spices, you are left with a tender sweet potato fry infused with a sweet and smoky flavor. preheating the baking sheets also helps the outer edges get a nice little crunch.

3 large sweet potatoes or yams

3 tablespoons olive oil

1 tablespoon granulated sugar

1 tablespoon kosher salt

1 teaspoon chili powder

1 teaspoon garlic powder

1 teaspoon cumin

1 teaspoon dried oregano

preheat the oven to 425 degrees F. Place two rimmed baking sheets in the oven while it preheats and while you prepare the potatoes (about 10 minutes). peel the potatoes and slice the potatoes into about 1/4- to 1/2-inch strips or wedges. try to keep most of the pieces the same size so they bake evenly.

place the potato strips/wedges in a ziploc bag or bowl. Toss the potatoes with the oil. add the seasonings and mix until the potatoes are evenly coated.

carefully remove the hot baking sheets from the oven and divide the potatoes evenly among the two sheets, taking care the potatoes are not touching so they have plenty of room for the air circulate to circulate and bake evenly. also, try to leave any excess oil in the bag or bowl so the potatoes don’t get too soggy while they bake.

bake the potatoes for about 12-15 minutes*, flipping halfway through, if desired, until they are tender and well-browned. serve immediately.

*i baked these for nearly 20 minutes and they still could have used more time.  i'm beginning to believe my oven sucks.

serves 6

Nutrition Facts mels recipe sweet potato fries Serving Size: 1 serving Amount Per Serving Calories 137 Total Fat 6.9g       Saturated Fat 0.9g       Trans Fat 0g Cholesterol 0mg Sodium 404mg Carbohydrate 19.5g       Dietary Fiber 2.4g       Sugars 5.8g Protein 1.2g Vitamin A 223% Vitamin C 16% Calcium    2% Iron 4%

turkey burgers

recipe adapted from epicurious

2 medium yellow onions, chopped

1 clove garlic, minced

2 tablespoons olive oil

1 1/3 pounds ground turkey breast

4 tablespoons dried bread crumbs

2 tablespoons barbecue sauce

3 tablespoons quick-cooking oats (not instant)

1 teaspoon dried basil

1 teaspoon dried oregano

1/4 teaspoon salt

ground black pepper

warm the oil in a large skillet over medium heat. add the onions and cook for about 10 minutes over medium heat.  add the garlic the last 2 minutes (cook until onions begin to brown). remove from the heat, transfer to a large bowl, and let cool for 10 minutes.

to the same bowl, add the turkey, bread crumbs, barbecue sauce, oats, basil, oregano, salt and pepper to taste. mix well. shape the mixture into patties (5-6 total).

(coat a large nonstick skillet with cooking spray. cook the burgers over medium heat for about 5 minutes, or until browned and crispy. flip the burgers carefully and cook for 5 minutes longer, or until golden brown and a thermometer inserted in the center registers 165° and the meat is no longer pink. serve the burgers hot.)

i grilled the burgers on the outdoor grill over low heat for 5-6 minutes per side.

serves 6

Nutrition Facts epicurious recipe turkey burgers Serving Size: 1 serving Amount Per Serving Calories 279 Total Fat 13.4g       Saturated Fat 2.4g       Trans Fat 0g Cholesterol 69mg Sodium 294mg Carbohydrate 15.1g       Dietary Fiber 1.9g       Sugars 5.2g Protein 25g Vitamin A 1% Vitamin C 7% Calcium    3% Iron 14%

like cafe rio's shredded chicken salad

"tastes like" recipes below:

cafe rio shredded chicken ~ slow cooker

low-fat creamy cilantro lime dressing

cilantro lime brown basmati rice

the best thing about this salad is everything can be prepared ahead of time.  i used my slow cooker for the chicken, mixed the salad dressing in the morning (it's best if all of the ingredients have time to incorporate in the fridge for a few hours anyway) and, my rice cooker has a timer option so i can put everything in early and then set it to go on two hours before dinner will need to be ready (brown basmati takes about two hours in the rice cooker - fyi).

low-fat creamy cilantro lime dressing

recipe source skinny taste

1/2 cup low-fat buttermilk

1/4 cup light mayonnaise

1/4 cup fat-free plain greek yogurt

1/4 cup cilantro

1 green onion, chopped

1 tomatillo, husks removed & chopped

juice from 1/2 lime

1/2 tsp dried parsley

1/8 tsp cumin

1/4 tsp ground pepper

1/4 tsp kosher salt

add all ingredients to a food processor to combine

makes 8 servings

2 tbsp = serving

Nutrition Facts two tbsp serving creamy cilantro lime salad dressing Serving Size: 1 serving Amount Per Serving Calories 64 Total Fat 5g       Saturated Fat 0.7g       Trans Fat 0g Cholesterol 5mg Sodium 136mg Carbohydrate 3.6g       Dietary Fiber 0.4g       Sugars 1.9g Protein 1.5g Vitamin A 3% Vitamin C 8% Calcium    3% Iron 1%

cafe rio shredded chicken ~ slow cooker

recipe source perry's plate

3 lb boneless, skinless chicken breasts

1 1/2 cup light italian salad dressing

1 tbsp chili powder

3 cloves garlic, minced

mix dressing, chili powder and garlic in a small bowl.  place chicken in slow cooker and pour dressing mixture over top.  cook on low for 7-8 hours.  shred chicken before serving.

(**i gotta be honest, i was leery of this recipe. the italian dressing just sounded weird and not how i recall cafe rio's chicken tasting like at all.  but! it was really good and seriously, it tasted very similar to cafe rio's shredded chicken so, what do i know?)

makes 6 servings

Nutrition Facts cafe rio chicken Serving Size: 1 serving Amount Per Serving Calories 256 Total Fat 6.2g       Saturated Fat 0g       Trans Fat 0g Cholesterol 120mg Sodium 1413mg Carbohydrate 5.2g       Dietary Fiber 0.4g       Sugars 4.1g Protein 46.2g Vitamin A 7% Vitamin C 2% Calcium    0% Iron 1%

cilantro lime brown basmati rice

2 cups brown basmati rice

4 cups liquid as follows:

squeeze juice from 1/2 lime into 1 cup measuring cup.  fill remainder with low sodium chicken broth = 1 cup total liquid. add 1 more cup of chicken broth and then 2 cups of water = 4 cups total.

1/2 tsp onion powder

1/2 tsp garlic powder

1/4 tsp kosher salt

1 - 4 oz can mild green chilies

1/3 cup cilantro

blend chilies and cilantro in food processor.

combine all of the ingredients in a rice cooker or heavy bottom sauce pan.

for rice cooker, follow manual for cooking directions.

for stove top, bring rice everything to a boil over medium-high heat stirring occasionally.  reduce to simmer and cover.  cook for 50-60 minutes (for brown rice). 

(**if you use anything other than brown rice, make sure to follow the rice : liquid ratios on the package.  brown rice requires more liquid and longer cook times).

makes 6 servings

Nutrition Facts cilantro lime brown basmati rice Serving Size: 1 serving Amount Per Serving Calories 222 Total Fat 2g       Saturated Fat 0g       Trans Fat 0g Cholesterol 0mg Sodium 204mg Carbohydrate 46.9g       Dietary Fiber 2.9g       Sugars 1.8g Protein 6.4g Vitamin A 1% Vitamin C 8% Calcium    1% Iron 6%

my girl helped me put our salads together (just she, the hub and i had salad.  the boys had burritos).

i bought pie pans for the full effect.

we used la tortilla factory whole wheat tortillas (costco!) and spread a layer of sharp cheddar on on each tortilla.

melt cheese on tortillas in a warm oven pre-heated to 300 degrees.
prepare salad as desired.

additional topping ideas:

black beans

light sour cream

guacamole

pico de gallo

tortilla strips

ground parmesan cheese

cilantro

yum!

oven roasted garlic herb fries

oven roasted garlic herb fries

adapted from word of wisdom living

health note from word of wisdom living:

"Health note:  Potatoes are avoided by some due to their high glycemic index, which can raise blood sugar.  Combining them with olive oil slows down metabolism and smoothes the sugar spike.  The spices are both flavorful and rich in antioxidants."

1/8 cup extra virgin olive oil

3 cloves garlic, minced

1/2 tsp dried basil

1/2 tsp dried dill weed

1/2 tsp dried thyme

1/2 tsp dried oregano

1/2 tsp dried parsley

4 large yukon gold potatoes

kosher salt and freshly ground pepper to taste

preheat oven to 425 degrees.

in a large bowl, combine oil and spices (except salt and pepper).  wash the potatoes and cut into wedges, leaving skins on.  (thinner wedges are crispier and cook faster).  add wedges to the bowl and coat evenly.  arrange on a foil lined baking sheet, add salt and pepper to taste.

roast for 30-40 minutes at 425 degrees, flipping the potatoes after 20 minutes to brown on both sides.

serves 4

Nutrition Facts oven roasted fries Serving Size: 1 serving Amount Per Serving Calories 163 Total Fat 7g       Saturated Fat 1g       Trans Fat 0g Cholesterol 0mg Sodium 0mg Carbohydrate 26.6g       Dietary Fiber 3.1g       Sugars 3g Protein 4g Vitamin A 0% Vitamin C 46% Calcium    2% Iron 7%

roasted root vegetables

one of the most wonderful vegetable dishes i have ever tasted.  

the co-op delivered parsnips last week.  again, a new veggie for me to try (and cook with).  i did what i do and looked for a recipe that sounded good.  this one has some seriously great ratings from a lot of folks so i thought i'd give it a whirl even though i'd also never cooked with or tasted rutabaga or celery root.  

the kids thought it was cool when i told them we were all tasting a lot of these for the first time together.  along with me, we tried one bite of a different vegetable and rated the taste.  cayden liked everything but the carrots (always) and the rutabaga, brooklyn liked everything but the potatoes (always) and the parsnips, gavin well, he just ate what was on his plate because he's perfect like that.  as for me, i liked every bit but especially the celery root and the parsnips.

another highly recommended, must try recipe.

roasted root vegetables

recipe via epicurious 

non-stick spray (i used olive oil spray)

1 lb red-skinned potatoes, un-peeled, scrubbed, cut into 1" pieces

1 lb celery root, peeled, cut into 1" pieces

1 lb rutabagas, peeled, cut into 1" pieces

1 lb carrots, peeled, cut into 1" pieces

1 lb parsnips, peeled, cut into 1" pieces

2 onions, cut into 1" pieces

2 leeks (white and pale green parts only), cut into 1" thick rounds (i soaked in water to remove the dirt)

2 tbsp chopped fresh rosemary

1/2 cup olive oil (i used 1/4 cup)

10 garlic cloves, peeled

position 1 rack in bottom third of oven and 1 rack in center of oven and preheat to 400 degrees.  spray 2 heavy baking sheets with non stick spray.  combine all remaining ingredients except garlic in a very large bowl; toss to coat.  season generously with salt and pepper.  divide mixture between prepared sheets.

place 1 sheet on each oven rack.  roast for 30 minutes, stirring occasionally.  reverse positions of baking sheets.  add 5 garlic cloves to each baking sheet.  

continue to roast until all vegetables are tender and brown in spots, stirring and turning vegetables occasionally, about 45 minutes longer. 

(can be prepared 4 hours ahead.  let stand on baking sheets at room temperature.  rewarm in 450 degree oven until heated through about 15 minutes).

i served the veggies with grilled chicken rather than prime rib.  not nearly as fancy but i tell you, it was so very good.  no leftovers on this night!

enjoy!

broccoli cheese soup with homemade lion house dinner rolls

trying to find a broccoli cheese soup recipe that sounded good was super hard so i made one up.  it was as good as it sounded and those rolls, i challenge you to not reach for seconds!

broccoli cheese soup

18 oz bag frozen broccoli florets

1 tbsp olive oil

1 large onion, chopped

2 tbsp unsalted butter

1/2 cup flour

2 garlic cloves, crushed

2 cups half & half, warmed

2 cups low sodium chicken broth

1 1/2 cups sharp cheddar cheese (i used extra sharp white cheddar)

s&p to taste

cook the broccoli in a microwave safe dish with an inch of water in the bottom (8 minutes, stirring once).

heat olive oil over medium-high heat in a large stock pot.  saute onion until soft, approximately eight minutes adding the garlic the last two minutes.  remove the onion mixture to the cooked broccoli.

turn the heat to medium and add the butter to the pan.  once the butter is melted, whisk in the flour until smooth.  slowly whisk in the warmed 1/2 and 1/2 creating a "white sauce" in the onion mixture.  once all is combined and when the sauce begins to thicken, whisk in the chicken broth and then add the broccoli.

cook over med-low heat for approximately 20 minutes until the broccoli is soft.

puree 2/3 of the soup in batches (i used my blender).  

add the cheese and serve once melted.

lion house dinner rolls

lion house dinner rolls

source mel's kitchen cafe via lion house cookbook (copy & paste baby!)

*Note: The recipe calls for active dry yeast. I always use instant yeast because that’s what I have on hand. To use instant yeast, cut down the amount of yeast to 1 1/2 tablespoons and then there is no need to proof the yeast in the water. Instead, add the yeast and water together with the following ingredients in the recipe and proceed with the directions.

Also, I always used to roll the dough into three circles and cut the rolls into triangles and roll up like crescents; however I saw this tutorial online and it has changed how I roll them out. Feel free to check out the video. I also included a few step-by-step photos below the recipe.

*Makes about 2 dozen rolls

2 tablespoons active dry yeast
2 cups warm water
1/3 cup sugar
1/3 cup butter, softened
1 egg
2 1/2 teaspoons salt
2/3 cup nonfat dry milk
5-6 cups flour

In a large bowl, combine the yeast and water. Let stand 5 minutes (no need to do this if using instant yeast – just add the yeast and water together with the other ingredients). Add sugar, butter, salt, dry milk, 2 cups flour and egg. Beat together until very smooth. Add remaining flour gradually (about 1/2 cup at a time) until a soft but not sticky dough is formed. Knead the dough for at least five minutes if using an electric mixer and for at least 10 minutes if mixing the dough by hand. When the dough is smooth, supple and elastic, place it in a lightly greased large bowl covered with greased plastic wrap and let it rise until doubled.

Separate the dough into two portions. Roll each section out to an 11X14-inch rectangle. Brush the top with melted butter. Using a pizza cutter or sharp knife, cut the dough into two pieces, the long way (see photos below). Then slice the dough into five or six strips across so you end up with 10 to 12 small rectangles. Roll each small rectangle up like a snail and place on a silpat-lined or lightly greased baking sheet with the roll resting on it’s open edge. Repeat with the second portion of dough.

Cover the rolls with lightly greased plastic wrap and let them rise until doubled. Bake at 375 degrees for 12-14 minutes until they are nicely browned.

*Freezable: I freeze the baked rolls in freezer-safe ziploc bags. I microwave the frozen rolls (about 6 at a time) for 2 minutes before serving.

enjoy!