I am sharing a few of my recently discovered, new favorite Main dishes to start this month because my clients are going to enjoy a (Healthy Heart) Veggie Challenge this month. I will share those recipes as we move through the month. Enjoy!
White Wine Garlic Chicken
4 boneless, skinless chicken breasts, about 6 oz
½ t. salt
¼ t. pepper
1 T Evoo
2 c sliced baby portobello mushrooms (about 6 oz)
1 med. onion
2 garlic cloves
½ c dry white wine or reduced sodium chicken broth
Tenderize chicken if needed. Sprinkle with salt/pepper. In a large skillet, brown both sides of chicken in oiled pan, cook until just done. Remove from pan and keep warm. Add mushrooms, and onion to pan with drippings. Cook over med – high heat until tender and lightly browned, 3-5 min. Add garlic and cook for additional minute or so. Add wine, bring to boil, stirring to loosen browned bits from chicken in pan. Cook 1-2 minutes to reduce. Can add chicken back to pan to re-warm, finish cooking or serve sauce over chicken on bed of grain of your choice.
Nutrition: 1 chicken breast with ¼ cup of sauce= 243 cal., 7g fat, 380 mg sodium, 5 g carb, 2g sugar, 1g fiber
Makes 4 servings
Warm Balsamic Pork, Pepper and Cabbage Salad
Ingredients:
1 red bell pepper
1 green bell pepper
1 yellow bell pepper
1/2 lb. lean pork tenderloin, can use leftover pork (see recipe below)
1 Tbsp. extra-virgin olive oil
1 medium red onion, thinly sliced
2 cups red or green cabbage, thinly sliced
2 ribs celery, thinly sliced
1/2 tsp. salt
1/8 tsp. ground black pepper
1/4 cup sugar-free balsamic vinaigrette dressing
1/4 cup (1 oz.) shredded Muenster or mozzarella cheese
Directions:
Preheat the broiler. Place the bell peppers on a broiler pan and cook 4″ from the heat, turning occasionally, until the skin is bubbly and browned all over. Place in a paper bag, seal, and set aside for 5 minutes, or until cool enough to handle. Remove, halve, and discard the skin, ribs, and seeds. Cut the peppers into strips.
Place the pork on the broiler pan and cook for 12 minutes, turning once, or until a thermometer inserted in center reaches 155°F and the juices run clear. Let stand for 10 minutes before cutting into thin slices.
Warm the oil in a medium skillet over medium heat. Add the onion, cabbage, celery, salt, and black pepper. Cook, stirring frequently, for 10 minutes, or until tender.
Divide the cabbage mixture among 4 plates. Arrange the peppers and pork on top. Drizzle each with dressing and sprinkle with 1 tablespoon cheese.
Nutrition: 194 cal., 8g fat, 16 g protein, 16 g carb, 4g fiber, 630g sodium
Make this salad from leftovers from the recipe below:
Slow Cooker Pork Tenderloin (FWtFL)
Your Choice Pork Tenderloin or roast
Apples
Onions, yellow/sweet
Carrots, peeled and cut up
Sprinkle cinnamon
Cut slits into your pork tenderloin about 3/4 of the way through. Wedge half of the apple slices into the slits.Add remaining apple, carrots and onion to the bottom of the slow cooker. Lay the pork tenderloin on top. Sprinkle cinnamon over everything. Cook on low for 4 hours. Remove pork and vegetables from the slow cooker and divide onto plates. Enjoy!
To Serve w/Baked Sweet Potato:
Preheat oven to 400ºF (204ºC). Scrub each potato and pierce multiple times with a sharp knife or fork. Lightly coat each potato in oil and season with salt (optional). Place potatoes on a pan and bake for 45 to 50 minutes or until cooked through and very tender. To serve, use a sharp knife to cut down the center of the potato then carefully squeeze the ends together to open. Top with your favorite toppings and enjoy!
Nutrition: Carbs: 46g Fiber: 9g Fat: 5g Protein: 33g
Kielbasa Veggie Sheet Pan Dinner (SkinnyTaste)
14 ounces turkey kielbasa, cut on the diagonal into 1/2-inch-thick slices
1 pound asparagus, trimmed, cut into 2-inch pieces (3 cups)
1 1/2 cups 8 ounces grape tomatoes, halves
1 large orange bell pepper, cut into 2-inch pieces (1 1⁄2 cups)
2 tablespoons olive oil1 teaspoon sea salt
1 teaspoon Italian seasoning
1 teaspoon paprika
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
Preheat the oven to 400°F. Line a 20 × 14-inch baking sheet or two 14 × 10-inch pans with foil and grease well.
Arrange the kielbasa in a single layer on the baking sheet. Roast for 12 to 15 minutes, until it starts to brown on the bottom.
Meanwhile, in a large bowl, toss together the veggies.
In a small bowl, whisk together the oil, sea salt, Italian seasoning, paprika, garlic powder, and black pepper. Pour over the veggies and toss to coat.
When the kielbasa is done, remove the pan from the oven but leave it on. Flip the kielbasa pieces over and move them to one side of the pan, leaving space for the veggies.
Arrange the veggies in a single layer on the other side of the extra-large pan, or on the second pan if using two pans.
Roast for 18 to 20 minutes, until the veggies are tender and the kielbasa is further browned.
Nutrition per 2 cup Serving: Calories: 270kcal, Carbohydrates: 16.5g, Protein: 19.5g, Fat: 16g, Saturated Fat: 1g, Cholesterol: 52.5mg, Sodium: 1482mg, Fiber: 6g, Sugar: 5g
Turkey Kielbasa and Veggie Sheet Pan Recipe
14 ounces turkey kielbasa, cut on the diagonal into 1/2-inch-thick slices
1 pound asparagus, trimmed, cut into 2-inch pieces (3 cups)
1 1/2 cups 8 ounces grape tomatoes, halves
1 large orange bell pepper, cut into 2-inch pieces (1 1⁄2 cups)
2 tablespoons olive oil1 teaspoon sea salt
1 teaspoon Italian seasoning
1 teaspoon paprika
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
Preheat the oven to 400°F. Line a 20 × 14-inch baking sheet or two 14 × 10-inch pans with foil and grease well. Arrange the kielbasa in a single layer on the baking sheet. Roast for 12 to 15 minutes, until it starts to brown on the bottom. Meanwhile, in a large bowl, toss together the veggies. In a small bowl, whisk together the oil, sea salt, Italian seasoning, paprika, garlic powder, and black pepper. Pour over the veggies and toss to coat. When the kielbasa is done, remove the pan from the oven but leave it on. Flip the kielbasa pieces over and move them to one side of the pan, leaving space for the veggies. Arrange the veggies in a single layer on the other side of the extra-large pan, or on the second pan if using two pans. Roast for 18 to 20 minutes, until the veggies are tender and the kielbasa is further browned.
I hope some of these become your favorites, too!!
Stay safe and healthy, and stay tuned for some Heart Healthy veggie recipes for the month of February!!
Much love, Your Bff
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