Healthy Recipes to Keep You Fit and Fabulous

Posts tagged ‘pasta’

Grill Pasta

Happy Friday Eve, everyone!

This week has flown by, which makes me extra happy, since I am wearily counting down the days until I am done with this hellish class! ¬†4 more weeks, for those who want to count down with me ūüôā .

Workouts

On Tuesday, I did a solid cardio session, starting out on the treadmill with 30 minutes of running intervals, followed by 15 minutes on the elliptical.

I have been seriously missing strength training in my routine! ¬†I inadvertently took a week-long break from weights, so I was excited to get to a BodyPump class yesterday. ¬†It felt good to be back, and I am definitely feelin’ it today! ¬†After class, I did 15 minutes on the elliptical before heading home.

Breakfasts

Look out, smoothies– I have a new go-to breakfast! At least for this week.

I’ve been making lots of oats! ¬†I’ve switched from my usual packets of flavored oatmeal to using “old fashioned oats”, cooking a serving (1/2 cup) with either water or almond milk in the microwave, and then stirring in some flava! ¬†The “flavor” part has been in the form of peanut butter, unsweetened cocoa powder, honey, or all three!

I love oats because they keep you full for a longer period of time, which has been great, since I now have less opportunities to eat throughout the day during the week.

Lunches

Go-to breakfasts have been followed by go-to lunches lately. ¬†It’s actually starting to get a tad on the boring side, but I’ve found that this routine is helping power me through my looong class, so I’m going with it. ¬†Enter: Salad with Ginger Dressing.

Romaine lettuce, bell pepper strips, and a serving of Naturally Fresh Ginger Dressing.  On the side, I enjoyed a Granny Smith apple and a spoonful of peanut butter.

Dinners

On Tuesday, Corey and I went to Dexter’s for “$1 Burger Night”. ¬†Nope, you didn’t read that wrong. ¬†It literally is $1 for a burger. ¬†Can’t beat that! ¬†I ordered mine with bleu cheese and mushrooms.

Last night, we concocted a little something I’m referring to as “Grill Pasta”. ¬†I’ve found that grilling food takes it to a whole different level. ¬†I would much rather eat grilled vegetables than steamed, and I would much rather have chicken cooked on the grill than in the oven or a skillet. ¬†Corey grilled some vegetables and chicken, and I got busy making a simple sauce. ¬†We tossed everything together and sprinkled with parmesan cheese, and it was just delicious.

Grill Pasta

Servings: 3-4

Ingredients:

1/2 box whole wheat spaghetti

2 cups chopped broccoli florets

1 large Vidalia onion

4 chicken cutlets

1/4 cup sundried tomatoes

1/2 cup white wine

1 tablespoon Smart Balance

3 garlic cloves, diced

1 pinch red pepper flakes

salt and pepper

1 teaspoon dried chives

Directions:

Slice the onion in half.  Chop one half, and slice the other half into wedges.  Place the onion wedges and broccoli in tinfoil, spray with non-stick spray, and sprinkle with salt and pepper.  Prepare the chicken for grilling, any way you like.  Place vegetables and chicken on the grill until cooked through, about 8-10 minutes.

Cook the pasta according to package directions and drain.

In a skillet over medium heat, spray with nonstick spray and add the chopped onion.  After 2 minutes, add the garlic.  Add the Smart Balance and then the white wine.  Add the sundried tomatoes and other spices.  Cook for about 2-3 minutes and remove from heat.  Add the hot pasta to the sauce.  Cut the grilled chicken into bite-size pieces, and add that and the grilled vegetables to the pasta and toss everything together.  Sprinkle with parmesan cheese and serve.

You could add any grilled vegetables and meat you like to this dish, and it would still be great- and the best part- it’s ready in minutes!

I See the Light

I SEE THE LIGHT!

2 finals down, 2 more to go…tomorrow night at 7PM I’ll be done with the hardest semester of classes I have ever experienced! ¬†Can I get an AMEN?!

Workout

On Monday, I was feeling extremely stressed out.  The fun holiday weekend was over, which left me with no groceries in the fridge, tons of studying ahead of me, and an Easter-candy-induced stomach ache.  I considered skipping my workout, but as soon as I walked in the door from my class, Corey was in workout clothes and convinced me to head out for a run with him.  I felt much better afterwards, and I was happy to get in a little sweat sesh to relieve some stress.

Tuesday, however, was way too busy, so I did end up taking the day off from working out.

Breakfast

After all the rich food and pounds of candy that was devoured over the weekend, my body was craving something healthy for breakfast ! On Monday, I whipped up some scrambled egg whites with chopped green pepper, topped with a little salsa.

Yesterday brought about the return of my breakfast smoothie!


I love the addition of cooked oats- it thickens up the smoothie, and makes me stay full for much longer.

Lunch

On Monday, I didn’t have much to work with in the lunch department. ¬†I ended up putting together a little snack plate for lunch, including rolled up turkey, swiss cheese and Dijon mustard, with pear slices.

Yesterday’s lunch was a 6-inch Turkey sub from Subway, which was the remainder of a footlong that I got on Monday for dinner. My sub included lots of veggies: spinach, tomato, green pepper, banana peppers, and pickles. ¬†Pickles are vegetables.

Dinner

Monday’s dinner, like I said, was the other half of the above sandwich from Subway. ¬†Corey and I decided to grocery shop Monday night, but decided we weren’t in the mood to wait for dinner to cook, so we walked over to grab sandwiches, instead.

Last night, I was craving pasta like whoa.  I have a new theory- I think that studying really hard for many hours is the equivalent to your body of running long distance.  Anytime that I study for more than a few hours, I feel exhausted and starving, as if I just worked out really hard!  Anyone have any thoughts on that?

I’m sure that my theory isn’t right, but it makes me feel a lot better to pretend that studying burns the same amount of calories as running, so let’s just go with it.

I cooked two Publix Ready-to-Cook breaded chicken cutlets, while waiting for some whole wheat bow tie pasta to finish cooking.

I tossed the pasta with 1/3 cup Publix Fresh Basil and Tomato Marinara and 1 tablespoon of Philadelphia Cooking Creme in Savory Garlic, to make it a little creamier, sort of like vodka sauce- minus the good part.

I cut the chicken into bite-size pieces and topped the pasta with it.

This definitely hit the spot, and made me feel re-energized.  Which turned out to be a bad thing, since I ended up going to bed about 30 minutes later.

One thing I’m really looking forward to in my post-school life is going back to eating dinner at a normal time! ¬†It’s never a good idea to go to bed full of pasta.

Back to the grind!

Do you think studying burns calories? (Say yes)

Turkey Sausage Meat Sauce Over Angel Hair

If you can’t tell, I’m kind of obsessed with Italian food. ¬†I love the richness that every dish has, but I DON’T love what it does to my dress size! ¬†I can’t give up all of my favorite foods for the sake of being a skinny bitch. ¬†Therefore, this is yet another one of my Italian favorites that I have adapted to be healthier.

Turkey Sausage Bolognese


Servings: 4

Ingredients:

4 Turkey Sausages, remove meat from casing

1/2 onion, chopped

8oz. white mushrooms, sliced

3 cloves garlic, chopped

1 28 oz. can Tomato Puree

1 28 oz. can Crushed Tomatoes

1 teaspoon dried basil

1 teaspoon dried oregano

1 teaspoon salt and pepper

1/2 teaspoon garlic powder

1/2 medium carrot, diced

1 celery stalk, diced

1 tablespoon Extra Virgin Olive Oil

1/4 cup parmesan cheese, shredded

Directions:

In a large pot, heat 1 tablespoon EVOO over medium heat.  Add the turkey sausage and cook until no longer pink.  Remove from pot, and drain the fat.

Add the onion, carrot and celery.  Cook until translucent and slightly tender, about 4 minutes.  Season with some salt and pepper.  Add the garlic and cook for 1 minute.

Add the mushrooms and cook until browned.

Add the sausage back to the pot.  Pour in the tomato puree, followed by the crushed tomatoes.  Season with salt, pepper, garlic powder, basil and oregano.  Simmer for 20-30 minutes.  Sprinkle with parmesan cheese and serve over whole wheat pasta of your choice.

My Favorite Meal: Eggplant Parmesan

My favorite meal of all time is definitely eggplant parmesan. ¬†No matter what Italian restaurant I go to, I can’t seem to steer myself away from ordering it! ¬†However, frying up a vegetable doesn’t exactly count in the healthy eating department. ¬†I still love the taste of eggplant even when it isn’t fried, so I decided to invent a healthy version of my favorite meal.

Healthy Eggplant Parmesan

Servings: 4

Ingredients:

2 large eggplants, peeled and sliced into rounds

2 cups of your favorite healthy tomato sauce (meaning no added sugar or cheese),

OR use my Simple, Cheap Tomato Sauce recipe (see previous post)

1/3 cup grated Parmesan cheese

2/3 cup Fat-Free Shredded Mozzarella cheese

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/2 teaspoon salt

1/2 teaspoon black pepper

1/2 teaspoon garlic powder

You will need a 9X9 baking dish

Directions:

Preheat oven to 375 degrees. If using my Simple, Cheap Tomato Sauce recipe, make this ahead of time and set aside.  After peeling and slicing the eggplant into rounds, pre-heat an indoor grill (or use your outdoor grill).  Spray each slice with Pam or non-stick spray.  Sprinkle the slices with salt, pepper, oregano, basil and garlic powder. Grill the rounds in batches (not overlapping), about 1 1/2 minutes on each side, until tender.  Remove from grill.

In a baking dish, pour about 1/4 cup of the tomato sauce in the bottom of the pan and spread around evenly.  Working in layers, place as many eggplant rounds in the bottom of the pan as you can without overlapping them.  Top with another 1/4 cup of sauce, sprinkle with some of the Parmesan cheese, and then a sprinkle of Mozzarella cheese.  Repeat this process in layers until you have used up all your ingredients (should make about 3 layers).

Bake for 15-20 minutes, until cheese is melted and bubbly.  Serve over whole-wheat pasta and a sauteed vegetable on the side.

 

How TO: Make a Simple,¬†Cheap Tomato Sauce

I think many people assume that you have to be an Italian grandmother to make an amazing tomato sauce. ¬†I’m here to tell you that’s not true! ¬†I have several recipes for different pasta sauces, including basic marinara, bolognese, and even a vegetable bolognese (all to be posted in the future!) However, since I know that many college-age kids (and adults, too) don’t always have a wealth of ingredients hanging around in their pantries or fridges, I want to show you how to take a 79-cent can of plain Tomato Sauce and turn it into a flavorful sauce to be used on any kind of pasta or Italian dish of your choice. ¬†This can be used just how it is, or it can be a building block for a more complex sauce.

Ingredients:

1 12-oz can of plain Tomato Sauce

1/3 of an onion, chopped

3 garlic cloves, chopped

1 tablespoon dried basil

1/2 tablespoon dried oregano

1/2 teaspoon red pepper flakes

1 teaspoon salt

1/2 teaspoon black pepper

Drizzle of Extra Virgin Olive Oil

1 splash of dry white wine

Directions:

In a pot, heat the Extra Virgin Olive Oil over medium-heat.  After the pot is heated, throw in the diced onion.  Allow the onion to cook for about 4 minutes, until translucent, being sure to move them around frequently with a spatula.

Throw in the chopped garlic.  Let this cook for a minute, until the garlic is fragrant (careful, it burns fast!)

Next, add a healthy splash of white wine (around 3 tablespoons).

Move the onions and garlic around in the white wine with a spatula, scraping up any brown bits on the bottom of the pan.  After most of the alcohol has cooked out of the wine (about 2 1/2 minutes), pour in the can of tomato sauce.

Add the basil, oregano, pepper flakes, salt and pepper.  Let this simmer on medium-low heat for about 10 minutes, stirring occasionally.

That’s it!

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