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Tag: dinner

  • Pesto Chicken with Vegetables and Spaghetti

    Pesto Chicken with Vegetables and Spaghetti

    How to Make Pesto Chicken with Vegetables and Spaghetti


    10 min prep time


    20 min cook time


    4servings


    3 oz. chicken, 1 cup spaghetti, ½ cup vegetables sauce & 1 ¾ tsp parmesan cheese

    Print Recipe >

    Step-By-Step Instructions:

    1. Season chicken with salt and pepper.

    2. Heat a large skillet over medium heat and spray with cooking spray. Add chicken and cook until golden brown on both sides and cooked through. Transfer to a plate and cover with foil. 

    3. Return the skillet to medium heat, spray with cooking spray and add garlic, onion, tomatoes, peppers, and mushrooms. Cook, stirring occasionally, until the vegetables soften, 6–7 minutes. 

    4. Stir in half and half and pesto. Add chicken back to the skillet, turning to coat in sauce. 

    5. Divide spaghetti between plates, top with chicken and vegetables. Garnish with parmesan cheese.

    Kid Friendly
    Italian
    Budget Friendly
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3 oz. chicken, 1 cup spaghetti, ½ cup vegetables sauce & 1 ¾ tsp parmesan cheese


    • Amount per serving



      Calories





      400

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      51g

      19%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      33g

    • Potassium
      869mg
      18%

    Ingredients

    chicken breasts (sliced thinly)
    12 oz

    Kosher Salt
    1/4 tsp

    black pepper
    1/4 tsp

    nonstick cooking spray
    1 whole

    garlic (minced)
    2 clove

    red onion (diced)
    1/2 med

    cherry tomatoes (halved)
    1 pints

    red bell pepper (diced)
    1 med

    cremini (baby bella) mushrooms (sliced)
    8 oz

    fat free half-and-half
    1/4 cup

    jarred pesto sauce
    3 tbsp

    whole grain spaghetti noodles (cooked)
    1/2 lbs

    Parmesan cheese
    3 tbsp

  • Kale Parmesan Pesto Rigatoni

    Kale Parmesan Pesto Rigatoni

    How to Make Kale Parmesan Pesto Rigatoni


    10 min prep time


    15 min cook time


    12servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook pasta according to package directions. Drain.

    2. While the pasta is cooking, place kale, lemon juice, pepper, salt, parmesan cheese, garlic, and walnuts in a food processor. With the processor running, pour the olive oil through the feed tube in a steady stream. Use a spatula to push the pesto down the sides of the bowl and continue blending until the pesto is smooth. 

    3. Place the pasta in a large bowl and toss with the pesto and tomatoes. Garnish with parmesan cheese if desired.

    Kid Friendly
    Italian
    Comfort Food
    Vegetarian
    Dinner
    Quick & Easy
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    Nutrition facts

    12 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      174mg
      4%

    Ingredients

    whole wheat penne pasta
    12 oz

    olive oil
    1/2 cup

    lemon (juiced)
    1 whole

    black pepper
    1/4 tsp

    Kosher Salt
    1/2 tsp

    Parmesan cheese (grated)
    1/2 cup

    garlic (minced)
    2 clove

    walnuts (chopped)
    1/2 cup

    kale (trimmed and chopped)
    2 cup

    grape tomatoes (halved)
    1 pints

  • Unstuffed Pepper Casserole

    Unstuffed Pepper Casserole

    How to Make Unstuffed Pepper Casserole


    15 min prep time


    40 min cook time


    6servings


    1 square (4″ x 4″)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Heat a large non-stick skillet over medium heat. Add turkey and cook, stirring often, until crumbed and browned, 8–10 minutes. Transfer to a bowl with a slotted spoon. 

    3. Return the skillet to medium heat and add olive oil and peppers. Cook, stirring often, until peppers have softened, 7–8 minutes. 

    4. Return turkey to the skillet along with the marinara and rice. Stir to combine and transfer to a 9×13 baking dish. Sprinkle with cheese. 

    5. Bake for about 20 minutes, until the cheese is bubbly. 

    Heart Healthy
    Fiber Focused
    Mexican/Southwestern
    Kid Friendly
    Sides
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 square (4″ x 4″)


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      25g

    • Potassium
      1024mg
      22%

    Ingredients

    lean ground beef
    1 lbs

    olive oil
    1 tsp

    red bell pepper (diced)
    1 small

    orange bell pepper (diced)
    1 small

    green bell pepper (diced)
    1 small

    jarred marinara sauce (no salt added)
    24 oz

    cooked brown rice
    3 cup

    reduced-fat shredded cheddar or Mexican-style cheese
    2 oz

  • Strawberry-Jalapeño Salsa Over Grilled Chicken

    Strawberry-Jalapeño Salsa Over Grilled Chicken

    How to Make Strawberry-Jalapeño Salsa Over Grilled Chicken


    15 min prep time


    15 min cook time


    6servings


    1 chicken breast and 2 tbsp salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a grill pan over medium-high heat. Season the chicken with salt and pepper and add cooking oil spray. Then grill until cooked through, 6–7 minutes per side.
    2. Meanwhile, make the salsa by combining the strawberries, tomatoes, shallot, jalapeño, lime juice, garlic, olive oil and cilantro. Stir to combine.
    3. Divide chicken between plates and top with salsa.
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 chicken breast and 2 tbsp salsa


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      25g

    • Potassium
      410mg
      9%

    Ingredients

    boneless, skinless chicken breasts (halved, 8 oz each)
    3 large

    nonstick cooking spray (spray)
    1 small

    Kosher Salt
    1/4 tsp

    black pepper (freshly cracked)
    1/4 tsp

    Fresh Strawberries (small, diced)
    1 pints

    roma (plum) tomatoes (seeded and small diced)
    4

    shallots (minced)
    1 small

    jalapeño pepper (minced)
    1

    lime (juiced)
    1

    Extra Virgin Olive Oil
    1 tbsp

    garlic (minced)
    2 clove

    fresh cilantro (loosely packed, chopped)
    1/4 cup

  • Summer Vegetable Pasta

    Summer Vegetable Pasta

    How to Make Summer Vegetable Pasta

    This summer vegetable pasta dish uses zucchini spirals to keep the carbohydrate lower than a traditional pasta.  This delicious recipe which is veggie-packed with asparagus, broccoli, tomatoes, and a tasty lemony sauce. With just one bite, you won’t believe the pasta is made from zucchini! 


    10 min prep time


    20 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring a large pot of water to boil.

    2. Meanwhile, set a large sauté pan on medium high and add olive oil. When heated, add tomatoes.

    3. Cook until tomatoes start to blister and lose their shape (about 5 minutes). shaking the pan every so often, until the tomatoes are just starting to blister and lose their shape (about 5 minutes). 

    4. Turn heat down to low and add garlic. Cook until fragrant (about 1 minute). Remove tomatoes and garlic from heat and place in large bowl. Set pan aside for later use, you do not need to clean it yet. 

    5. Once water is boiled, add asparagus and cook for 1 minute. Remove with a strainer and add to veggie bowl. Repeat with broccoli and peas. Set veggie bowl aside. 

    6. Cook the package of zucchini spirals according to cooking instructions and set aside.

    7. In a separate bowl, mix the cottage cheese, lemon zest, basil, and parsley. 

    8. Re-heat large sauté pan to medium high. Add the vegetables, zucchini spirals, cottage cheese mixture, and lemon juice. Stir to combine and cook until hot and everything is coated with the cheese sauce (about 5 minutes). 

    Veggie Rich
    Low Carb
    Italian
    American
    Main Dish
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      825mg
      18%

    Ingredients

    olive oil
    1 tbsp

    cherry tomatoes (yellow preferred)
    12 oz

    garlic (minced)
    4 clove

    asparagus (1-inch pieces with woody ends trimmed)
    8 oz

    broccoli (florets)
    8 oz

    zucchini noodles (from frozen section)
    12 oz

    cottage cheese (low-fat)
    8 oz

    lemon zest
    2 tsp

    fresh basil (thinly sliced)
    3 tbsp

    fresh parsley (finely chopped)
    2 tbsp

    lemon juice
    1/4 cup

  • Strawberry Chicken Salad Sandwich

    Strawberry Chicken Salad Sandwich

    How to Make Strawberry Chicken Salad Sandwich


    15 min prep time


    30 min cook time


    4servings


    1 sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix mayonnaise, lemon juice, honey, and poppy seeds together in a medium bowl.
    2. Add chicken, strawberries, celery, green onions. Toss to combine.
    3. Season with salt and pepper, if desired.
    Dinner
    Lunch
    Main Dish
    Sandwiches
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    Nutrition facts

    4 Servings



    • Serving Size

      1 sandwich


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        8g
      • Added Sugars
        2g

        4%

    • Protein
      26g

    • Potassium
      450mg
      10%

    Ingredients

    light mayonnaise
    1/2 cup

    lemon (juiced)
    1/2

    honey
    1 tsp

    Poppy Seeds
    1 tsp

    cooked chicken (shredded)
    2 cup

    Fresh Strawberries (diced)
    1 cup

    celery (chopped)
    2 stalks

    green onion (scallion) (chopped)
    2 stalks

    whole wheat sandwich thins
    4

  • Shrimp Scampi Spaghetti with Zucchini Noodles and Fresh Tomatoes

    Shrimp Scampi Spaghetti with Zucchini Noodles and Fresh Tomatoes

    How to Make Shrimp Scampi Spaghetti with Zucchini Noodles and Fresh Tomatoes


    15 min prep time


    15 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Boil spaghetti according to package instructions. Drain and set aside in a large bowl. 

    2. Use a spiralizer or Julienne peeler to create zucchini noodles, set aside. 

    3. Heat olive oil in a large skillet over medium heat. Add onion, garlic, and red pepper flakes. When the onion is translucent, add shrimp and cook until pink. 

    4. Remove from heat, stir in the parsley, and toss to combine. Juice lemon over the shrimp and season with salt and pepper. Pour the shrimp and liquid over the spaghetti. 

    5. Add the zucchini noodles and tomatoes and toss until the zucchini wilts slightly. 

    6. Garnish with parmesan cheese.  

    Seafood
    Kid Friendly
    Italian
    Main Dish
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      460

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      170mg

      57%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      57g

      21%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      31g

    • Potassium
      1016mg
      22%

    Ingredients

    thin spaghetti
    8 oz

    zucchini
    2 med

    Extra Virgin Olive Oil
    3 tbsp

    yellow onion (minced)
    1/2 large

    garlic (minced)
    3 clove

    crushed red pepper flakes
    1/2 tsp

    large shrimp (peeled and deveined)
    1 lbs

    Italian parsley (chopped)
    2 tbsp

    lemon
    1 med

    Kosher Salt
    1/8 tsp

    black pepper
    1 tsp

    cherry tomatoes (halved)
    1 pints

    Parmesan cheese (grated)
    1 tbsp

  • Crab, Kale & Ricotta Lasagna Rolls with Parmesan Pumpkin Sauce

    Crab, Kale & Ricotta Lasagna Rolls with Parmesan Pumpkin Sauce

    How to Make Crab, Kale & Ricotta Lasagna Rolls with Parmesan Pumpkin Sauce

    Pumpkin and Italian make a great combo in this delicious meal! Break out this dish when you want to impress friends and family with your culinary skills. We won’t tell them that this is actually a quick and easy meal that comes together in just 30 minutes!


    15 min prep time


    30 min cook time


    8servings


    1 roll

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F.

    2. Cook lasagna noodles according to package instructions without adding salt, drain, and set aside. 

    3. To make the filling: Preheat a large saucepan over medium heat. Add 1 tsp olive oil, onion, kale, and 3 cloves of minced garlic. Cook, stirring occasionally, until onions and kale have softened, 5–6 minutes. Transfer to a large bowl. Add ricotta, crab meat, ¼ cup Parmesan, egg, and ¼ tsp pepper. Stir to combine and set aside. 

    4. To make the sauce: Return pan to medium heat. Add 1 tsp olive oil and 2 cloves of minced garlic. Cook for one minute, then add tomato paste and cook for another minute, stirring often. Add pumpkin, milk, spices, 1/8 tsp black pepper. Stir to combine and let simmer for a few minutes. Stir in ¼ cup Parmesan and remove from heat. 

    5. To assemble: Add half a cup of the sauce to the bottom of a large baking dish. Spread ¼ cup filling along the length of each lasagna noodle. Roll and place seam side down in the dish. Pour the rest of the sauce over the noodles and top each roll with mozzarella cheese. Bake for 30 minutes, until the cheese is melted and bubbly. Top with fresh parsley. 

    Seafood
    Italian
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 roll


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      14g

    • Potassium
      295mg
      6%

    Ingredients

    olive oil (divided)
    2 tsp

    yellow onion (diced)
    1/2 whole

    kale (ribs removed and leaves roughly chopped)
    1 bunch

    garlic (divided, minced)
    5 clove

    ricotta cheese (low-fat)
    4 oz

    white crab meat (canned, drained)
    4 oz

    low fat grated Parmesan cheese (divided)
    1/2 cup

    eggs
    1 whole

    black pepper (for the filling)
    1/2 tsp

    tomato paste
    1 tbsp

    pumpkin puree (1/2 can)
    7 1/2 oz

    skim milk
    3/4 cup

    onion powder
    3/4 tsp

    dried basil
    3/4 tsp

    garlic powder
    1/2 tsp

    dried parsley (flakes)
    1/4 tsp

    lasagna noodles
    8 whole

    mozzarella cheese (shredded)
    1/2 cup

    Italian parsley (minced)
    1 small bunch

  • Mashed Sweet Potato Breakfast Bowl

    Mashed Sweet Potato Breakfast Bowl

    How to Make Mashed Sweet Potato Breakfast Bowl

    You’ve likely had mashed sweet potatoes, but have you ever thought about having them for breakfast? This uniquely delicious mashed sweet potato breakfast bowl is a nutritious way to start your morning! Sweet potatoes are packed with nutrients like vitamin A, vitamin C, B vitamins, and fiber. The toppings include blueberries, yogurt, and flaxseeds, which boost the nutrition even more! And to top it all off, this breakfast bowl is sweetened with zero-calorie Splenda® Original Sweetener Packets.


    15 min prep time


    1 hr, 15 min cook time


    4servings


    1 Cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F and line a rimmed baking sheet with aluminum foil. Prick sweet potatoes with fork and place on prepared baking sheet. Bake until potatoes are fork-tender, about 35–45 minutes. Set aside to cool for 10 minutes.

    2. Reduce oven temperature to 375 degrees F and line a rimmed baking sheet with parchment paper. In a medium bowl, mix oats, 2 packets of Splenda Sweetener, oil, and cinnamon together until combined. Spread in an even layer onto a prepared baking sheet. Bake until lightly toasted, about 10–15 minutes. Set aside and let cool completely.

    3. Remove skin from cooled potatoes and transfer to a medium bowl. Mash potatoes, 3 packets of Splenda Sweetener, almond butter, and vanilla together until smooth.

    4. Spoon potato mixture into bowls and top with oat mixture, blueberries, yogurt, coconut, flaxseeds, and the remaining packet of Splenda Sweetener. Serve and enjoy.

    Main Dish
    Breakfast and Brunch
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 Cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      6mg

      2%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        9g
      • Added Sugars
        1g

        2%

    • Protein
      9g

    • Potassium
      440mg
      9%

    Ingredients

    sweet potatoes
    2 med

    old-fashioned rolled oats
    1/4 cup

    Splenda® Original Sweetener (divided)
    6 packet

    olive oil
    1/2 tsp

    ground cinnamon
    1/4 tsp

    almond butter (no salt or no-salt-added)
    1 tbsp

    pure vanilla extract
    1 tsp

    blueberries
    1/2 cup

    Plain Nonfat Greek yogurt
    1 cup

    unsweetened toasted coconut flakes
    2 tbsp

    whole flax seeds
    1 tbsp

  • Sweet & Savory Balsamic Chicken

    Sweet & Savory Balsamic Chicken

    How to Make Sweet & Savory Balsamic Chicken

    You won’t be bored with this sweet and savory balsamic chicken because it’s packed with all kinds of flavor! The “sweet” in sweet and savory comes from balsamic vinegar and Splenda Brown Sugar Blend, which contains half the calories and sugar of regular brown sugar. This chicken recipe is a sure way to boost your protein intake at lunch or dinner. Pair it with your favorite whole grain and vegetable to complete your meal!


    4 hr prep time


    4 hr and 30 min cook time


    8servings


    4 oz.

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F.

    2. In a large bowl, whisk together all ingredients (except chicken, cornstarch and water) to create the marinade.

    3. Place the chicken breasts in the bowl and cover with the marinade.

    4. Pierce the chicken with a fork multiple times to allow marinade to soak in.

    5. Cover and refrigerate for 1–4 hours.

    6. Place marinated chicken on an oiled baking sheet and bake for 22–24 minutes or until the internal temperature of the chicken reaches at least 165 degrees F.

    7. You can use the remaining marinade to make a sauce to top the finished chicken! Just place the remaining marinade in a sauté pan and bring to a boil over medium heat. In a separate bowl whisk together 1 tablespoon of cornstarch and 1 tablespoon of water. Slowly add mixture into boiling marinade, stirring constantly until it reaches your desired thickness.

    Main Dish
    Appetizers
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      4 oz.


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        5g
      • Added Sugars
        5g

        10%

    • Protein
      24g

    • Potassium
      230mg
      5%

    Ingredients

    lemon juice
    1/4 cup

    garlic
    3 clove

    balsamic vinegar
    2 tbsp

    Worcestershire sauce
    1 tbsp

    low-calorie brown sugar substitute
    3 tbsp

    avocado oil
    3 tbsp

    salt
    1/8 tsp

    Pepper
    1/8 tsp

    Red Chili Flakes
    1/8 tsp

    boneless, skinless chicken breasts
    2 lbs

    Cornstarch
    1 tbsp

    water
    1 tbsp