Crustless Potato Jalapeño Quiche – Skinnytaste


This post may contain affiliate links. Read my disclosure policy.

This Tex-Mex-inspired Crustless Potato Jalapeño Quiche is filled with potatoes, onions, jalapeños, and cheddar cheese and seasoned with chili powder, cumin, and paprika.

Crustless Potato Jalapeño Quiche
Crustless Potato Jalapeño Quiche

Crustless Potato Jalapeño Quiche is perfect any time of day! I love this vegetarian quiche for breakfast, but it also makes a very filling lunch or dinner with a side salad. This is a budget-friendly dish and can be reheated for meal prep. For more healthy quiche recipes, try my other crustless quiche recipes like Crustless Quiche Lorraine, Crustless Spinach and Sausage Quiche, and Crustless Broccoli and Cheddar Quiche.

Crustless Potato Jalapeño Quiche

Is a frittata the same as a crustless quiche?

Frittatas and crustless quiche similar. Quiche, which is more of a custard, has more dairy than a frittata. You also start cooking a frittata on the stove in a cast-iron skillet and finish it off in the oven. A quiche bakes in a pie dish in the oven the entire time.

How to Make Crustless Quiche

  • Cook the quiche filling: Sauté the onion and potatoes until they soften, and then add the jalapeño, chili powder, and paprika. Spread the vegetables in an even layer in the pie dish.
  • Prep the eggs: Whisk the eggs, milk, half and half, and salt.
  • Assemble: Pour the egg mixture over the veggies in the pie dish, sprinkle with cheese, and top with jalapeño slices.
  • Bake: Place the dish in the oven and bake for 35 to 40 minutes at 450 degrees.

Can I prep quiche the night before?

Yes, quiche is great for meal prep. You can combine all the ingredients and refrigerate the dish overnight. Whenever you’re ready to serve the quiche, bake according to the instructions.

If you have leftover quiche, refrigerate it for up to four days and reheat in the microwave, it makes a great breakfast or lunch when you’re in a hurry.

Variations:

  • Add diced ham for extra protein.
  • Swap the jalapeno for bell peppers if you like it mild.
  • If you don’t have 2% milk, you can use whatever you have on hand.
  • If you want a crust on your quiche, use store-bought pie dough.
  • For mini crustless quiche, bake the egg mixture in a muffin tin 350 degrees for 28 to 30 minutes.

Crustless Potato Jalapeño Quiche

Crustless Potato Jalapeño Quiche

More Egg Recipes You’ll Love:

Crustless Potato Jalapeño Quiche

207 Cals
11.5 Protein
12 Carbs
12.5 Fats

Prep Time: 10 mins

Cook Time: 50 mins

Total Time: 1 hr

This Tex-Mex-inspired Crustless Potato Jalapeño Quiche is filled with potatoes, onions, jalapeños, and cheddar cheese and seasoned with chili powder, cumin, and paprika.

  • Cooking spray
  • 1 teaspoon olive oil
  • ½ onion, diced small
  • 1 medium Yukon Gold potato, about 8 ounces, diced small
  • 1 jalapeño, halved
  • 1 teaspoon chili powder
  • ½ teaspoon smoked paprika
  • 1 cup grated Pepper Jack or Colby Jack cheese
  • 5 large eggs
  • cup 2% milk
  • ¼ cup half-and-half
  • 1 teaspoon kosher salt
  • Your favorite toppings, like salsa, chopped cilantro, and sliced avocado
  • Preheat the oven to 350 degrees. Spray a pie dish with oil and set it aside.

  • Slice half of the jalapeno in thin slices, dice the remaining removing the seeds.

  • In a small skillet over medium heat, add the olive oil.

  • Saute the onion and potato for about 5 minutes, until they’re starting to soften.

  • Add the minced jalapeño, chili powder, smoked paprika to the pan and sauté for another 30 seconds to 1 minute, until fragrant.

  • Spread the cooked vegetables in an even layer in the pie plate.

  • In a mixing bowl, whisk the eggs to break them up, then add the milk, half and half and salt.

  • Pour the custard into the pie dish, and sprinkle the cheese all over.

  • Top with jalapeno slices and bake for 35 to 40 minutes, just until the center is set.

  • Cut the quiche into 6 slices and serve.

Serving: 1slice, Calories: 207kcal, Carbohydrates: 12g, Protein: 11.5g, Fat: 12.5g, Saturated Fat: 6.5g, Cholesterol: 177.5mg, Sodium: 410mg, Fiber: 1.5g, Sugar: 3.5g

Keywords: budget meals, crustless quiche, vegetarian quiche recipe





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7 Day Healthy Meal Plan (Jan 24-30)


posted January 21, 2022 by Gina

This post may contain affiliate links. Read my disclosure policy.

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and links to WW recipe builder to get your personal points.

Weekly Meal Plan Week 313 Jan 24 Jan 30

7 Day Healthy Meal Plan

I hope everyone is staying warm–it has been so cold!!! Check out my soup and chili recipes to help keep you warm!

Check out my new meal plan series in Relish +, One Pan Meals! These simple one pot, one pan, one skillet recipes are meals made entirely in one cooking vessel from start to finish. Perfect for busy weekdays, these meals are quick and easy. And this is the last week of my partnership with Home Chef, you can expect Basil-Parmesan Crusted Salmon, Peruvian-Inspired Steak with Lomo Saltado Sauce, and Crispy Chicken Schnitzel Dinner on the menu.

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the meal planner here:

A note about WW Personal Points:

Lots of you are asking if I will be including the new WW Personal points on my recipes. I’m including links to my recipe builder, see the orange button to the print recipe button that says my personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are finally updated!

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (1/24)
B: Freezer Breakfast Burritos*
L: Hearts of Palm Peanut Noodle Stir Fry*
D: Lebanese Lentil Soup* with ½ piece whole wheat naan
Total Calories: 1,031**

TUESDAY (1/25)
B: LEFTOVER Freezer Breakfast Burritos
L: LEFTOVER Lebanese Lentil Soup with ½ piece whole wheat naan
D: Chicken Chimichangas with Cilantro Lime Cauliflower Rice
Total Calories: 1,026**

WEDNESDAY (1/26)
B: LEFTOVER Freezer Breakfast Burritos
L: LEFTOVER Lebanese Lentil Soup with ½ piece whole wheat naan
D: Sicilian Rice Ball Casserole with a green salad #

Total Calories: 1,098**

THURSDAY (1/27)
B: Avocado Toast with Sunny Side Egg
L: Open-Faced Tuna Melt Sandwich and an apple
D: LEFTOVER Sicilian Rice Ball Casserole with a green salad
Total Calories: 1,035**

FRIDAY (1/28)
B: Avocado Toast with Sunny Side Egg
L: Open-Faced Tuna Melt Sandwich and an apple
D: Basil-Parmesan Crusted Salmon with Garlic Mashed Potatoes and Wilted Baby Spinach with Garlic and Oil

Total Calories: 1,078**

SATURDAY (1/29)
B: Instant Pot Steel Cut Oats
L: Pastrami Reuben Egg Rolls
D: DINNER OUT!

Total Calories: 595**

SUNDAY (1/30)
B: LEFTOVER Instant Pot Steel Cut Oats
L: Zesty Lime Shrimp and Avocado Salad
D: Pollo Guisado over ¾ cup brown rice

Total Calories: 940**

*Prep all meals Sunday night, if desired.  Freeze any leftover burritos or soup you/your family won’t eat.
**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
# Green salad includes 12 cups chopped Romaine, 4 scallions, 1 cup each: cucumbers, tomatoes, carrots, chickpeas and ½ cup light vinaigrette.  Set aside ½ (un-tossed) for dinner Thursday.

STJan21a

STJan21b

*Google doc



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Perfect Baked Potato – Skinnytaste


This post may contain affiliate links. Read my disclosure policy.

A perfect baked potato is simple to prepare in the oven, with crispy skin and a fluffy interiors. This basic recipe for how to bake a potato is foolproof.

Baked Potato
Perfect Baked Potato

A perfect baked potato is so easy to make and this simple method is my go-to. Although you can make it fast in the microwave, baking it in the oven allows the outside to brown and crisp. Once you cut into it, the inside is soft and fluffy. Enjoy this baked potato recipe as a side dish with your favorite protein or make it a meal and top it with chili or broccoli and cheese like the Chili Baked Potato and this Broccoli and Cheese Twice Baked Potatoes. Potatoes are a whole food, a good source of fiber and are also full of antioxidants. You may also like this Baked Sweet Potato recipe.

Baked Potato with sour cream and chives

How to Bake a Potato in the Oven

I like to use russet potatoes but you can also use Yukon Gold or Idaho. You’ll also need olive oil spray not to be confused with cooking spray, and salt. Once you’re ready to bake follow these steps:

  1. First, preheat the oven to 425, and line a baking sheet with foil or parchment paper.
  2. Prep the potatoes by washing and drying them well. Then, prick the potatoes all over with the tines of a fork,
  3. Next, season the potatoes with salt and place them on the prepared baking sheet and spritz them all over with olive oil.
  4. Season them liberally with kosher salt, and transfer them to the preheated oven to bake.
  5. Bake for 50 to 60 minutes, until the skins is golden and crisp and you can easily pierce the potatoes with a small knife.

Microwave Baked Potato

  1. Cook the potato for 3 to 4 minutes and then flip and cook for an additional 3 to 4 minutes.
  2. For every extra potato you’re cooking, add 1 minute for each side.
  3. If still hard, continue to cook in 1-minute increments until the potato is tender

Tips for the Perfect Baked Potato

Don’t wrap it with foil. Although you may be tempted to wrap the potato in foil, doing so won’t give you that really crispy skin that we are looking for here. Leaving the potatoes unwrapped will give you the best results.

Salt the outside. The skin is the loaded with fiber, so don’t toss it! To make it flavorful you’ll want to salt it so it’s tasty and crisp.

How To Serve

Depending on how hungry you are you can eat a half or whole potato as a side dish. Serve this oven baked potato with some sour cream or a little butter, salt, and pepper. Or load it up with sour cream, crumbled bacon, shredded cheese and chives to make a loaded baked potato.

Baked Potatoes with buuter

Baked Potatoes with buutereaten potato

Perfect Baked Potato Recipe

157 Cals
4 Protein
36 Carbs
0.5 Fats

Prep Time: 5 mins

Cook Time: 55 mins

Total Time: 1 hr

A perfect baked potato is simple to prepare in the oven, with crispy skin and a fluffy interiors. This basic recipe for how to bake a potato is foolproof.

  • 4 medium russet or Idaho potatoes, about 7 ounces each
  • extra-virgin olive oil spray
  • Kosher salt
  • chives, sour cream, Greek yogurt, butter, salt and pepper, optional for topping
  • Preheat the oven to 425°F and line a baking sheet with foil or parchment paper.

  • Use a fork to prick a few holes into the potatoes all over. Place on the baking sheet, spritz the potato with olive oil and rub all over; sprinkle with kosher salt all over.

  • Bake 50 to 60 minutes, or until the skin is golden and crisp and the potato is tender.

  • Use a fork to fluff up the insides of the potato before adding your toppings.

  • Slice open each potato. Assemble with all the fixins you like.

Microwave Directions

  • Cook the potato for 3 to 4 minutes and then carefully flip and cook for an additional 3 to 4 minutes.

  • For every extra potato you’re making, add 1 minute for each side.

  • If the potato is still hard, continue to cook in 1-minute increments until the potato is tender.

Serving: 1potato, Calories: 157kcal, Carbohydrates: 36g, Protein: 4g, Fat: 0.5g, Saturated Fat: 0.1g, Sodium: 10mg, Fiber: 2.5g, Vitamin A: 1IU

Keywords: 3-ingredients side dish, baked potato



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Pollo Guisado (Latin Chicken Stew with Olives)


This post may contain affiliate links. Read my disclosure policy.

Pollo Guisado or Latin Chicken Stew is a hearty braised chicken stew popular in Caribbean, Central and South American cuisines, with loads of flavor and so easy to make!

Pollo Guisado (Latin Chicken Stew with Olives)
Pollo Guisado (Latin Chicken Stew with Olives)

This pollo guisado recipe my favorite comfort food dish, especially when the weather is cold. This is my go-to chicken stew recipe that is huge on flavor and my family loves it. I probably make this as often as I make picadillo, and if you’ve been following for a while, then you know how much we love picadillo! I have many variations of this recipe, like my Instant Pot Latin Chicken Stew with Corn and Sofrito Chicken Stew. Another chicken stew we love is this Paprika Chicken Stew.

Pollo Guisado (Latin Chicken Stew with Olives)

What is pollo guisado?

Pollo guisado translates to “chicken stew” in English. This stew has several variations as it is very popular in many countries in the Caribbean, Central and South America. The recipes slightly vary by country and even from house to house. Since I am half Colombian and my husband is half Puerto Rican, this recipe is inspired by both countries. Sometimes I add potatoes, or corn or omit the olives.

Pollo Guisado Ingredients

Here are the ingredients I use in my pollo guisado recipe:

  • Chicken – I use bone-in chicken thighs and drumsticks – don’t use boneless. The bone adds so much flavor to the stew but I removed the skin to make it a bit healthier, and to be honest you don’t miss it. If you prefer white meat, bone-in chicken breast works fine.
  • Spanish Olives and the olive brine give this dish lots of flavor. If you don’t like olives you can omit and add more salt, to taste.
  • Seasoning – Adobo and Sazon are typically used in Puerto Rico and add so much flavor to this stew. Cumin and bay leaf are also added for flavor. If using sazon, look for Sazon with Achiote, or make your own sazon from scratch.
  • Chicken bouillon adds great flavor, if you prefer to omit add salt to taste.
  • Aromatics and Herbs – Scallions, Garlic, Cilantro

How to Serve Pollo Guisado

Eat this Latin chicken stew over rice to soak up all the delicious broth, or top it with avocado and a quick cabbage slaw on the side.

Freezer Tips:

To freeze any leftovers, transfer to an air-tight freezer-safe container and store in the freezer for up to three months. To reheat, thaw overnight in the refrigerator and warm on the stove, in the pressure cooker, or microwave.

Variations:

  • Chicken: You can use all drumsticks or all thighs if you don’t want to use both.
  • Vegetables: Add corn, yucca or potatoes.

Latin chicken stew with olives

More Chicken Stew Recipes You’ll Love:

Pollo Guisado or Latin Chicken Stew

344 Cals
49 Protein
7 Carbs
12 Fats

Prep Time: 10 mins

Cook Time: 1 hr

Total Time: 1 hr 15 mins

Pollo Guisado or Latin Chicken Stew is a hearty braised chicken stew popular in Caribbean, Central and South American cuisines, with loads of flavor and so easy to make!

  • 4 skinless chicken drumsticks, on the bone, 14 oz total
  • 4 skinless chicken thighs, on the bone, trimmed, 20 ounces
  • 1/2 teaspoon adobo seasoning salt
  • 1 teaspoon olive oil
  • 4 medium scallions, chopped
  • 3 garlic cloves, minced
  • 1/4 cup chopped cilantro, plus 2 tbsp for garnish
  • 8 oz can tomato sauce
  • 1 packet sazon seasoning, optional
  • 1/4 cup pitted green olives, plus 2 tablespoons brine
  • 1 tablespoon Chicken Better Than Bouillon, or 1 cube
  • 1/2 teaspoon cumin
  • 2 bay leaves
  • Season chicken with adobo seasoning salt.

  • In a large deep skillet,  pot or Dutch oven, over medium heat saute the scallions in olive oil until soft, 2 to 3 minutes.

  • Add the garlic and 1/4 cup cilantro cook until soft, 1 to 2 minutes until fragrant.

  • Nestle the chicken in the pot and let brown 5 minutes, turning halfway.

  • Add tomato sauce, Sazon if using, 1 cup water, olive, olive brine, Bouillon, cumin and stir. Add the bay leaves and bring to a boil.

  • Cover and cook 50 minutes over medium-low heat, until the chicken is tender.

  • Uncover the pot, increase the heat to high and cook to thicken the sauce, about 5 to 10 minutes.

  • Remove the bay leaves, adjust salt if needed and add the remaining 2 tablespoons cilantro.

To make this in the Instant Pot

  • Cook on high pressure 20 minutes.

  • Natural release, discard bay leaves and top with remaining cilantro.

Serving: 2pieces chicken, 1/3 cup sauce, Calories: 344kcal, Carbohydrates: 7g, Protein: 49g, Fat: 12g, Saturated Fat: 2.5g, Cholesterol: 221mg, Sodium: 1100mg, Fiber: 2g, Sugar: 3g

Keywords: chicken stew, pollo guisado



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7 Day Healthy Meal Plan (Jan 17-23)


posted January 15, 2022 by Gina

This post may contain affiliate links. Read my disclosure policy.

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and links to WW recipe builder to get your personal points.

Weekly Meal Plan Week 312 Jan 17 Jan 23

7 Day Healthy Meal Plan

Thank you to everyone who has been trying recipes from my new Skinnytaste Air Fryer Dinner Cookbook and posting your pics! I love seeing your creations! Don’t forget to check out Relish +, I’ve created 4 weeks of HIGH PROTEIN MEAL PLANS to kick-start your healthy eating habits in 2022! Lastly, if you didn’t sign up for Home Chef to get Skinnytaste recipes yet, it’s not too late. It’s for the month of January only! Here’s a link to sign up, use PROMO code SKINNYTASTE10 for $90 off.

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the meal planner here:

A note about WW Personal Points:

Lots of you are asking if I will be including the new WW Personal points on my recipes. I’m including links to my recipe builder, see the orange button to the print recipe button that says my personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are finally updated!

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (1/17)
B: Savory Cottage Cheese Bowls
L: Chicken Waldorf Salad
D: Instant Pot Baked Ziti with a green salad*

Total Calories: 1,017**

TUESDAY (1/18)
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Chicken Waldorf Salad with 6 Triscuits
D: Cilantro Lime Chicken Breasts with 1 cup Black Bean, Avocado, Cucumber and Tomato Salad

Total Calories: 1,098**

WEDNESDAY (1/19)
B: Savory Cottage Cheese Bowls
L: LEFTOVER Chicken Waldorf Salad with 6 Triscuits
D: Turkey Meatball Vegetable Soup with 2 ounces multigrain baguette
Total Calories: 936**

THURSDAY (1/20)
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Turkey Meatball Vegetable Soup with 2 ounces multigrain baguette
D: Broccoli Beef with ¾ cup brown rice

Total Calories: 1,109**

FRIDAY (1/21)
B: Savory Cottage Cheese Bowls
L: LEFTOVER Turkey Meatball Vegetable Soup with 2 ounces multigrain baguette
D: Shrimp and Andouille Sheet Pan Dinner

Total Calories: 954**

SATURDAY (1/22)
B: Bacon Egg and Avocado Breakfast Sandwich #
L: Easy Wonton Soup with 1 cup steamed (in-pod) edamame
D: DINNER OUT!

Total Calories: 634**

SUNDAY (1/23)
B: Banana Nut Protein Oats (recipe x 4)
L: Pizza Sausage Rolls
D: Colombian Chicken Sancocho with ½ cup brown rice and 1 ounce avocado
Total Calories: 1,249**

*Green salad includes 6 cups mixed greens, 2 scallions and ½ cup each: tomatoes, carrots, cucumbers, chickpeas
with ¼ cup light vinaigrette dressing.
**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,
snacks, dessert, wine, etc.
# Double bagel dough recipe for Pizza Sausage Rolls on Sunday.

STJan14

*Google doc



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Chicken Piccata Recipe – Skinnytaste


This post may contain affiliate links. Read my disclosure policy.

Chicken Piccata is an Italian chicken dish made with pounded chicken breast in a lemon-wine butter sauce with capers and parsley.

Chicken Piccata
Chicken Piccata

If you’re looking for more ways to make chicken breast exciting, you’ll love this Chicken Piccata recipe. Rather than using a ton of butter and oil, my dish uses much less oil and just a touch of butter. The flavor is so good that you won’t miss it! My daughter, who loves anything with lemon, really loves this dish. If you want to try this chicken piccata recipe with fish, try Flounder Picatta.

Breaded Chicken Piccata

What is Chicken Piccata?

Chicken Piccata is an Italian dish made with capers in a lemon butter sauce. Although it’s not always breaded, we love this version inspired by Ina Garten’s Chicken Piccata.

How To Make Chicken Piccata

What to Serve with Chicken Piccata

  • Pair it with a side of rice, roasted asparagus or broccoli, or a simple salad.
  • If you serve over pasta, you may want to double the sauce so there’s extra to coat the noodles.

Variations:

  • Protein: Swap the chicken for boneless pork chops or white fish.
  • Breadcrumbs: Switch out whole wheat breadcrumbs for panko or gluten-free breadcrumbs. If you can’t find seasoned, you can season plain breadcrumbs with Italian herbs and spices, like onion and garlic powder and dried basil, oregano, and thyme.
  • Wine: If you don’t like to cook with wine, swap it for chicken broth, or buy a single-serving bottle of wine. You can also freeze leftover wine in ice cube trays to have on hand for future recipes.
  • Butter: If you’re allergic to butter, swap it with ghee, vegan butter or olive oil.
  • Eggs: If you can’t eat eggs, coat the chicken in dijon mustard before covering it with breadcrumbs.

Chicken Breast with lemon, capers

More Italian Chicken Recipes You’ll Love:

Chicken Piccata

262 Cals
30 Protein
11.5 Carbs
9.5 Fats

Prep Time: 5 mins

Cook Time: 15 mins

Total Time: 20 mins

Chicken Piccata is an Italian chicken dish served in a lemon, wine, butter sauce with capers and parsley.

  • 2 boneless, skinless chicken breasts, 16 oz total
  • freshly ground black pepper
  • 2 large egg whites
  • 2/3 cup seasoned whole wheat dry bread crumbs
  • olive oil spray, about 1 tbsp worth
  • 1 tbsp whipped butter
  • juice of 1 lemon
  • 1/4 cup dry white wine
  • 1/2 cup reduced sodium chicken broth
  • 1 tbsp capers
  • Sliced lemon, for serving
  • Chopped fresh parsley leaves, for serving
  • Cut chicken into 4 cutlets, then place cutlets between 2 sheets of parchment paper or plastic wrap and pound out to 1/4-inch thick. Sprinkle both sides with salt and pepper.

  • In a shallow plate, beat the egg whites and 1 teaspoon of water together.

  • Place the bread crumbs in another plate. Dip each chicken breast first in the egg, then bread crumbs.

  • Heat a large saute pan over medium to medium-low heat.

  • Spray a generous amount of olive oil spray on one side of the chicken, and lay it in the pan, oil side down.

  • Spray the top of the chicken generously to coat and cook for 2-3 minutes on each side, until cooked through. Set aside until you make the sauce.

  • For the sauce, clean the saute pan. Over medium heat, melt butter, add the lemon juice, wine, chicken broth and the reserved lemon halves, salt, and pepper.

  • Boil over high heat until reduced in half, about 2 minutes.

  • Discard the lemon halves, add the capers and serve one chicken cutlet on each plate.

  • Spoon on the sauce and serve with a slice of lemon and a sprinkling of fresh parsley.

Air Fryer Method:

  • To cook the chicken in the air fryer, pre-heat the air fryer 370F. Cook 5 to 6 minutes, turning halfway until crisp and golden and cooked through.

Serving: 1piece of chicken, Calories: 262kcal, Carbohydrates: 11.5g, Protein: 30g, Fat: 9.5g, Saturated Fat: 2.5g, Cholesterol: 88mg, Sodium: 233.5mg, Fiber: 1.5g, Sugar: 0.5g

Keywords: chicken breast recipes, Chicken Picatta, chicken picatta recipe, what is chicken picatta

 



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Colombian Chicken Sancocho (Sancocho de Pollo)


This post may contain affiliate links. Read my disclosure policy.

Sancocho de Pollo, a hearty soup almost like a stew, is a traditional dish in the Antioquia region of Colombia that combines potatoes, yuca, corn, plantains, and chicken.

Bowl of Sancocho with rice and avocado
Colombian Chicken Sancocho

Colombian Chicken Sancocho is the ultimate comfort food for my family and me when we’re craving chicken soup. In Colombia, “el almuerzo” is the main meal eaten in the afternoon, and this soup is commonly eaten then. I hope you enjoy it as much as we do! More of my favorite Colombian recipes are Carne en Bistec (Steak with Onions and Tomatoes), Huevos Pericos (Scrambled Eggs), and Aji Picante.

Bowl of Sancocho

I have fond memories in Colombia of large family gatherings where they would get fresh chickens right from the farm and make this on an open fire in the biggest pot I have ever seen. Eating this soup in the Andes mountains with cumbia music in the background just doesn’t get any better for me. Watching Disney’s new movie Encanto made me crave this soup (such a great movie!)

There are many different versions of sancocho as it is a popular meal in several Latin American countries, like Puerto Rico and the Dominican Republic. Colombians typically cook sancocho with a whole chicken – feet and all – but I used skinless chicken thighs to lighten it up.

Colombian Sancocho Ingredients:

Below are the ingredients in my Colombian chicken sancocho recipe:

  • Poultry: Bone-in skinless chicken thighs, you can also use a whole cut up chicken, bone-in breasts or drumsticks.
  • Veggies: Scallions, tomatoes, potatoes, frozen or fresh peeled yuca, corn, green plantain, garlic
  • Seasonings: Cumin, chicken bouillon cubes, salt, fresh cilantro

What is yuca?

Yuca, also called cassava, is a starchy root vegetable similar to a potato and can be found fresh or frozen in many supermarkets. If you buy fresh yuca, you will need to peel and cut it before cooking. I think frozen yuca is easier to use since it comes ready to cook.

What can I use instead of yuca?

If you can’t find yuca, you can substitute it with more plantains and potatoes.

What is sancocho served with?

Sancocho is typically served with rice and avocado on the side. You could also add Aji Picante for a spicy kick.

How to Store, Freeze, and Reheat

Sancocho is perfect for freezing. I like to store it in individual containers, so I can pull it out later for an easy lunch. If you still have leftovers after four to five days, freeze the rest for up to three months. Thaw the soup overnight in the fridge and reheat it in the microwave or on the stove before eating.

Bowl of Sancocho with rice and avocado

More Chicken Soups You’ll Love:

 

Colombian Chicken Sancocho

405 Cals
34 Protein
41 Carbs
8 Fats

Prep Time: 15 mins

Cook Time: 1 hr

Total Time: 1 hr 15 mins

Sancocho de Pollo, a hearty soup almost like a stew, is a traditional dish in the Antioquia region of Colombia that combines potatoes, yuca, corn, plantains, and chicken.

  • 1 1/2 teaspoons olive oil
  • 6 scallions, chopped
  • 1 medium tomato, chopped
  • 4 cloves garlic, chopped
  • 6 skinless chicken thighs on the bone
  • 1 cup chopped cilantro leaves and stems, divided
  • 3 medium red potatoes, peeled and chopped into 6 pieces (1 lb)
  • 10 ounces frozen yucca, about 3 to 4 pieces
  • 3 medium ears corn, cut in half
  • 1/2 medium green plantain, peeled and chopped into 1″ pieces
  • 1 tsp cumin
  • 2 chicken bouillion cubes
  • In a large pot, saute scallions, onions and garlic in oil. Add tomatoes and saute another minute.

  • Add chicken pieces and season with a little salt. Saute a few minutes, then add yucca and plantain and fill pot with water.

  • Add chicken bullion, cumin and half of the cilantro and cover pot.

  • Simmer on low for about 40 minutes. After 40 minutes, adjust salt and add potatoes, cook and additional 15 minutes.

  • Add corn and cook an additional 7 minutes or until corn is cooked.

  • Serve in large bowls, and top with cilantro.

Serving: 1/6th of recipe, Calories: 405kcal, Carbohydrates: 41g, Protein: 34g, Fat: 8g, Saturated Fat: 2g, Cholesterol: 140mg, Sodium: 599.5mg, Fiber: 5.5g, Sugar: 10g

Keywords: Chicken Soup, colombian recipes, Pollo, Sancocho



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Mushroom-Spinach Scrambled Eggs – Skinnytaste


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Mushroom-Spinach Scrambled Eggs is one of my go-to quick and easy vegetarian, high-protein breakfast recipes.

Mushroom-Spinach Scrambled Eggs
Mushroom-Spinach Scrambled Eggs

This quick breakfast scramble for one is high in protein and low in carbs. I always like to incorporate at least 20 grams of protein after a workout, and this scramble is a healthy way to achieve that goal with real food rather than protein shakes. If you wish, you can also add cheese. Some of my other favorite scrambled egg recipes are these Huevos Pericos and Meal Prep Breakfast Taco Scramble.

Mushroom-Spinach Scrambled Eggs

High-Protein Breakfast

These healthy mushroom scrambled eggs have 24 grams of protein. Mixing an egg white in with my eggs is an easy way to add lean protein while still getting the health benefits of the yolk with the other two eggs. Most of eggs’ nutrition actually comes from the yolk, so you definitely don’t want to skip it!

What are the benefits of eating mushrooms?

Mushrooms are a “rich, low-calorie source of vitamin B, fiber, protein, and antioxidants.” They can help lower blood pressure and boost your immune system. If you are interested in adding more mushrooms to your diet, you should check out this Mushroom Stroganoff and Braised Chicken Thighs with Mushrooms and Leeks.

Variations:

  • Eggs: You can easily add an extra egg or use one less depending on how hungry you are. If you want to use three whole eggs instead of the one egg white, feel free.
  • Mushrooms: Use shiitake or baby bella mushrooms. If you’re not a fan of mushrooms, swap them for another veggie, like chopped broccoli, bell pepper, or zucchini.
  • Spinach: If you don’t have fresh spinach, frozen will work.
  • Cheese: Add some gruyere, cheddar, feta or mozzarella cheese in your scramble.
  • Heat: Add hot sauce for some extra spice.
  • Serving Size: You can easily double or triple this egg recipe if you need to feed more people.

Vegetarian breakfast scrambled eggs

More Egg Recipes You’ll Love:

Mushroom-Spinach Scrambled Eggs

388 Cals
24.5 Protein
10.5 Carbs
28.5 Fats

Prep Time: 5 mins

Cook Time: 10 mins

Total Time: 15 mins

Mushroom-Spinach Scrambled Eggs is one of my go-to recipes for a quick high-protein, low-carb breakfast.

  • 1/2 tbsp olive oil
  • 1/4 cup onions
  • 1 1/2 cups thin sliced mushrooms
  • 1/2 cup fresh baby spinach
  • 2 large eggs
  • 1 large egg whites
  • 1 teaspoon water
  • kosher salt and black pepper
  • 2 tablespoons cheese such as gruyere, cheddar or DF cheese, (optional)
  • In a small bowl, whisk eggs, egg white, 1 tablespoon water, 1/8 tsp salt and pepper until blended.

  • In a medium nonstick skillet, heat oil over medium heat.

  • Add onions and cook until tender and golden, 3 to 4 minutes.

  • Add the mushrooms and cook and stir 3-4 minutes or until tender. Add spinach; cook and stir until wilted.

  • Add egg mixture; cook and stir just until eggs are thickened and no liquid egg remains. If you want to add cheese, add it with the eggs.

Serving: 1scramble, Calories: 388kcal, Carbohydrates: 10.5g, Protein: 24.5g, Fat: 28.5g, Saturated Fat: 7.5g, Cholesterol: 386mg, Sodium: 310mg, Fiber: 2.5g, Sugar: 5.5g

Keywords: mushroom scramble

 



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7 Day Healthy Meal Plan (Jan 10-16)


posted January 7, 2022 by Gina

This post may contain affiliate links. Read my disclosure policy.

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and links to WW recipe builder to get your personal points.

Skinnytaste Meal Plan (Jan 10-16)

7 Day Healthy Meal Plan

Hope everyone had a great first week of the new year 2022! In this weeks meal plan I added a few favorites that made the Top 25 Most Popular Skinnytaste Recipes for 2021. And don’t forget to check out Relish +, where you have the ability to adjust serving sizes for these meal plans for larger or smaller groups. Lastly, if you didn’t sign up for Home Chef to get Skinnytaste recipes yet, it’s not too late. It’s for the month of January only, the next 3 Skinnytaste meal options are Baked Chicken Parmesan, Latin-Style Steak with Onions and Tomatoes and Butternut Squash and Black Bean Enchiladas. Here’s a link to sign up, use PROMO code SKINNYTASTE10 for $90 off.

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the meal planner here:

A note about WW Personal Points:

Lots of you are asking if I will be including the new WW Personal points on my recipes. I’m including links to my recipe builder, see the orange button to the print recipe button that says my personal points. Click on that and it takes you to the WW website where you can see the points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are finally updated!

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (1/10)
B: Baked Oatmeal Recipe with Pears, Bananas and Walnuts*
L: Tuna Egg Salad on 1 slice whole grain bread and an orange
D: Spaghetti Squash Crust Pizza (recipe x 2) and a green salad*
Total Calories: 1,144**

TUESDAY (1/11)
B: LEFTOVER Baked Oatmeal Recipe with Pears, Bananas and Walnuts
L: Tuna Egg Salad on 1 slice whole grain bread and an orange
D: Ground Turkey Skillet with Zucchini, Corn, Black Beans and Tomato with Chipotle’s Cilantro Lime Rice

Total Calories: 1,193**

WEDNESDAY (1/12)
B: LEFTOVER Baked Oatmeal Recipe with Pears, Bananas and Walnuts
L: Egg Tomato and Scallion Sandwich with an apple
D: Kale and Potato Soup with Turkey Sausage with 2 ounces multigrain baguette

Total Calories: 894**

THURSDAY (1/13)
B: Cinnamon Apple Yogurt Bowls
L: LEFTOVER Kale and Potato Soup with Turkey Sausage with 2 ounces multigrain baguette
D: Baked Chicken Breasts with Houston’s Couscous Salad
Total Calories: 1,129**

FRIDAY (1/14)
B: LEFTOVER Cinnamon Apple Yogurt Bowls
L: LEFTOVER Kale and Potato Soup with Turkey Sausage
D: Salmon Coconut Curry with Spinach and Chickpeas over ¾ cup brown rice #
Total Calories: 1,132**

SATURDAY (1/15)
B: Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and ½ a sliced banana
L: Shrimp Egg Rolls with Spicy Garlic Edamame
D: DINNER OUT!

Total Calories: 607**

SUNDAY (1/16)
B: LEFTOVER Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and an orange
L: 1 (generous) cup White Bean Caprese Salad
D: Cheeseburger Crunch Wrap (recipe x 2) with Crispy Air Fryer Sweet Potato Fries (recipe x 2)

Total Calories: 1,116**

*Make Sunday night if desired and freeze any leftover Baked Oatmeal you/your family won’t eat.  Green salad includes 6 cups mixed greens, 2 scallions and ½ cup each: tomatoes, carrots, cucumbers, chickpeas with ¼ cup light vinaigrette dressing.
**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

# Make an extra 3 cups of rice for lunch Saturday.

STJan7a

STJan7b

*Google doc



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Baked Chicken Breasts – Skinnytaste


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A perfect, juicy Baked Chicken Breast recipe topped with crispy panko-parmesan crumbs are flavorful and delicious!

Baked Chicken Breasts
Baked Chicken Breasts

The secret to making these Baked Chicken Breasts super juicy is brining the chicken in saltwater and spreading a little mayo on the chicken before baking (trust me!). It’s then topped with a little panko and parmesan for a tasty chicken dinner the whole family will love! If you want more healthy baked chicken breast recipes, try this Baked Chicken Parmesan or Chicken Rollatini.

Baked Chicken Breast with Panko-Parmesan Crumb Topping

This oven-baked chicken reminds me of Shake and Bake but in a good way. I discovered Shake and Bake, or maybe it was Oven Fry when my parent’s friend invited me over for dinner as a kid. My parents never cooked from packages so it was my first time trying it, and I loved it. Here, I use mayo to help the “shake and bake” panko mixture stick to the chicken. And instead of breading the whole chicken breast, I just bread the top, which makes it super easy.

What is the best way to brine chicken breasts?

If you’ve never brined chicken before, it’s easier than you may think! Brining is the process of letting meat sit in saltwater to tenderize it.

1. To make the brine, stir a quarter cup of salt into six cups of water.
2. Add your chicken and refrigerate for an hour or two.
3. Once the time is up, remove the chicken from the water, pat dry with paper towels, and pour out the water.

How long does it take to bake chicken breasts?

I bake these chicken breasts in the oven at 425 degrees for 24 to 28 minutes. Cooking times will vary depending on the thickness of your chicken. I always recommend checking the internal temperature of the chicken with a meat thermometer. Once it reaches 165 degrees, it’s ready.

Variations:

  • Protein: Swap the boneless skinless chicken breasts for bone-in ones or pork chops. Cooking times will vary, so just keep an eye on it and
    periodically check the temperature.
  • Spices: Play around with the spice mixture to switch up the flavors. You could add chili or onion powder or omit any spices that you don’t have.

mayo secret to juicy baked chicken

mayo is the secret to this juicy baked chicken breastbaked chicken breastcrispy baked chicken breast

More Baked Chicken Breast Recipes You’ll Love:

Baked Chicken Breasts

SP

271 Cals
40 Protein
5 Carbs
9 Fats

Prep Time: 5 mins

Cook Time: 30 mins

brine time: 1 hr

Total Time: 1 hr 35 mins

Perfect, juicy Baked Chicken Breasts topped with crispy panko-parmesan crumbs are flavorful and delicious!

  • 4 6 ounce boneless skinless chicken breasts , preferably organic
  • kosher salt
  • 3/4 teaspoon garlic powder
  • 1/2 teaspoon dried parsley
  • 1/2 teaspoon paprika
  • 1 1/2 tablespoons mayonnaise
  • 1/3 cup seasoned Panko Breadcrumbs, OR gluten free pankp
  • 2 tablespoons shredded Parmesan cheese
  • 1 lemon, cut into wedges for serving
  • Pound the thicker end of the chicken to make both sides leveled out so they cook evenly.

  • Fill a large bowl with 6 cups of water and add 1/4 cup Diamond Crystal kosher salt, stir to dissolve.

  • Add the chicken breasts to the water and let them sit, refrigerated at least 1 hour, or up to 2 to brine.

  • Remove from water, pat dry with paper towels and discard the water.

  • Preheat oven 425F degrees. Spray a 9 x 12 baking dish with olive oil.

  • In a small bowl combine 3/4 teaspoon salt, with the remaining spices. Rub the spice mix over the chicken and transfer to the baking dish.

  • Spread the mayonnaise evenly over the top of each breast then sprinkle with panko and Parmesan. Spray the top with olive oil spray.

  • Bake until chicken reaches a minimum internal temperature of 165 degrees, 24-27 minutes.

  • While the chicken bakes, slice lemon into wedges and serve with chicken.

You can brine ahead and drain, refrigerate overnight if needed before baking.

Serving: 1breast, Calories: 271kcal, Carbohydrates: 5g, Protein: 40g, Fat: 9g, Saturated Fat: 2g, Cholesterol: 129mg, Sodium: 170mg, Sugar: 0.5g

Keywords: baked chicken breasts, juicy baked chicken breasts

 

 



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Tuna Egg Salad – Skinnytaste


This post may contain affiliate links. Read my disclosure policy.

Tuna Egg Salad is my go-to high-protein lunch when I need something quick – it takes about 15 minutes to make and can be meal prepped ahead.

Tuna Egg Salad
Tuna Egg Salad

I’m always looking for ways to eat more protein throughout the day, and this easy lunch is a delicious way to do it! This tuna salad recipe is a hybrid between tuna salad and egg salad. This easy lunch is gluten-free, dairy-free, whole30 and low-carb. I like to keep the salad simple, just hard boiled eggs, tuna and mayo but you can add more ingredients, such as celery or Dijon mustard. For more similar recipes, try this Classic Egg Salad, Low-Yolk Egg Salad, and Mayo-less Tuna Pasta Salad.

Tuna Egg Salad on lettuce

Tuna Egg Salad Ingredients

I prefer to keep it simple so I only use four ingredients, plus salt and pepper. Here’s what else you’ll need:

  • Hard-boiled eggs
  • Packet of light tuna in water
  • Mayonnaise (check labels for whole30)
  • Red Onion

All you have to do is mix everything together and season with salt and pepper. So easy!

How to Serve

There are many ways you can enjoy this healthy tuna salad. I usually eat it with a spoon right out of the bowl, but below are some more ideas.

  • Low Carb or Whole 30 –serve it over a bed of lettuce or make a lettuce wrap with large lettuce leaves or endive.
  • Balanced Macros – make a tuna sandwich using whole-grain bread or as a wrap using a whole-grain tortilla,

Meal Prep

This tuna salad is great for meal prep. You can double or triple the recipe and keep in the refrigerator for up to four days.

Variations:

  • Add chopped veggies.
  • Swap mayo for Greek yogurt.
  • Stir in some Dijon mustard.
  • If you want it spicy, add a few dashes of sriracha hot sauce.

Toast with Tuna Egg Salad

More Tuna Recipes You’ll Love:

Tuna Egg Salad

SP

316 Cals
30 Protein
4 Carbs
20 Fats

Prep Time: 0 mins

Cook Time: 15 mins

Total Time: 15 mins

Tuna Egg Salad is my go-to high-protein lunch when I need something quick – it takes about 15 minutes to make and can be meal prepped ahead.

  • 2 hard boiled eggs
  • 1 2.6 oz packet light tuna in water, I use less sodium
  • 1 tablespoon mayonnaise, (check labels for whole30)
  • 2 tablespoons chopped red onion
  • salt and pepper, to taste
  • Chop the eggs and add them to a bowl with the tuna, mayo and red onion.

  • Mix to combine and season with salt and pepper to taste.

  • Eat right out of the bowl with a spoon or piled on a piece of toast, in a wrap, over greens, etc.

Serving: 1salad, Calories: 316kcal, Carbohydrates: 4g, Protein: 30g, Fat: 20g, Saturated Fat: 3g, Cholesterol: 450mg, Sodium: 420mg

Keywords: high protein lunch, low carb recipes, recipe for 1, tuna egg salad, whole30lunch



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Spaghetti Squash Crust Pizza – Skinnytaste


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This low-carb Spaghetti Squash Crust Pizza is the only way I can get my husband to eat spaghetti squash – it’s that delicious!

Spaghetti Squash Pizza Crust
Spaghetti Squash Crust Pizza

This Spaghetti Squash Crust is a grain-free alternative to traditional pizza and a great way to get more vegetables and fiber. Along with spaghetti squash, I used egg, mozzarella, and parmesan to bind everything together and seasoned it was garlic and oregano. This veggie crust is so tasty – it’s even good as a snack without the sauce and cheese on top. For more of my favorite pizza recipes, try my bagel dough Margherita Pizza or this easy Cast-Iron Thin Crust Pizza made with tortillas.

spaghetti squash in microwave

How to Cook Spaghetti Squash

The first thing you’ll need for this pizza crust recipe is cooked spaghetti squash. You can cook spaghetti squash in the oven or, if you’re pressed for time, in the microwave.

To cook spaghetti squash in the microwave, pierce it all over with a knife and heat for five minutes. Then continue to cook in two-minute increments until the skin gives when pressed.

Once done, cut it open, remove the seeds, and scrape the squash out with a fork. Spaghetti squash has a lot of water, so you’ll need to squeeze all the water out with a clean cheesecloth or dishcloth.

How to Get Crispy Spaghetti Squash Pizza Crust

I tested this spaghetti squash crust recipe dozens of times to get it perfect! The thinner you make the crust, the crispier it will be. I also found that parchment paper helped get the crust crisper than a Silpat.

This recipe makes four 7-inch rounds, which makes them easier to handle. Before baking, spray the crusts lightly with olive oil spray and bake for 15 minutes until golden. Then carefully flip with a spatula and bake for about six minutes until crisp.

Variations:

  • Seasonings: Switch up the crust’s flavors by adding other dried herbs to the mix.
  • Toppings: Add your favorite pizza toppings to this crust. It’d be great with some pepperoni or sausage and veggies, like bell pepper, onion, and mushrooms.

spaghetti squash crust

Spaghetti Squash Pizza CrustSpaghetti Squash Crust PizzaSpaghetti Squash Crust PizzaSpaghetti Squash Crust Pizza

More Spaghetti Squash Recipes You’ll Love:

Spaghetti Squash Crust Pizza

SP

310 Cals
30 Protein
17 Carbs
15 Fats

Prep Time: 30 mins

Cook Time: 30 mins

Total Time: 1 hr

This plant based Spaghetti Squash Crust Pizza is the only way I can get my husband to eat spaghetti squash – it’s that delicious!

Crust:

  • 2 packed cups cooked spaghetti squash, from a 2.2 lb spaghetti squash
  • 1 large egg
  • 3/4 cup finely shredded part-skim mozzarella cheese
  • 1/4 cup shredded Parmesan cheese, not grated
  • 1 teaspoon minced garlic
  • 1 teaspoon dried oregano

Toppings:

  • 1/3 cup tomato-basil marinara sauce, or pizza sauce
  • 1/2 cup shredded part-skim mozzarella cheese
  • To quickly cook the spaghetti squash pierce it all over with a knife and microwave 5 minutes. Then continue to cook in 2 minute increments until the skin gives when pressed.

  • Cut it open, remove the seeds and scrape the squash out with a fork.

  • Place the cooked spaghetti squash in a clean cheesecloth or dish cloth and squeeze all the water out REALLY well.

  • Preheat the oven to 375F. Line 2 sheet pans with parchment paper and spray with oil.

  • In a medium bowl, mix the spaghetti squash with the egg, mozzarella, Parmesan, oregano and garlic powder.

  • Make 4 7-inch rounds on the prepared pan patting down so they are very thin, the thinner the crisper they will be.

  • Spray the crust lightly with olive oil spray and bake for 15 minutes, until golden then carefully flip with a spatula. Bake 5 to 7 minutes more, until crisp.

Prepare the pizza:

  • Spread about 1 1/2 tablespoons sauce on top of each baked crust, leaving a 1/2-inch border around the edge.

  • Sprinkle remaining cheese on top.

  • Bake the pizza 3 to 4 minutes, or until the toppings are hot and the cheese is melted.

The thinner you make the crust, the crispier it will be. I also found that parchment paper helped get the crust crisper than a Silpat.

Serving: 2pizzas, Calories: 310kcal, Carbohydrates: 17g, Protein: 30g, Fat: 15g, Saturated Fat: 7g, Cholesterol: 130mg, Sodium: 900mg, Fiber: 4g, Sugar: 5g

Keywords: grain free pizza, keto spaghetti squash, spaghetti squash pizza





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Drunken Mussels – Skinnytaste


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These Drunken Mussels cook in a quick and easy, garlicky white wine-broth sauce with anchovies for ultimate flavor.

Drunken Mussels in white wine

Drunken Mussels

I love these mussels, especially when prepared with lots of garlic and white wine. Serve it with toasted or grilled bread for dunking into that glorious broth. The anchovies add a complex, salty flavor that is not fishy – so don’t omit them! The best part, this dish cooks in under 20 minutes. If you love mussels, here are some more easy mussels recipes I love, Steamed Mussels with Piri Piri and Mussels Fra Diavolo.

Garlic White Wine Mussels

We love ordering mussels out but they are also one of the easiest things to cook! They only take a few minutes, add them to your favorite broth. Here I use garlic, white wine and anchovies with crushed red pepper flakes. The flavor is out of this world! Serve this as an appetizer or main dish.

How to Clean Mussels Before Cooking

Some mussels come cleaned, but if not here’s how to clean mussels before cooking them. You’ll want to remove the beard, which are the strings hanging from the mussel shell.

  • Rinse and scrub the mussels under cold water.
  • To debeard the mussels, use your fingers or paring knife to remove the beards and discard them.

How long should you cook mussels?

Mussels cook very fast! After cooking the sauce:

  • Throw in the mussels and cover the pot.
  • Shake the pot and boil for a minute.
  • Stir the mussels, cover, and boil for a few more minutes until the shells begin to open. This takes about 3 to 5 minutes. Once the shells are open, they are ready. Throw out any mussels that don’t open.

What to Serve with Mussels in White Wine Sauce

These mussels in white wine sauce would be delicious served over pasta, like angel hair or fusilli. You could also soak up the sauce with grilled or toasted bread.

Variations:

  • Wine: Use a white wine that is good enough to drink! Don’t use a “cooking wine.” If you prefer not to cook with wine, use more broth.
  • Spiciness: If you prefer milder food, omit the crushed red pepper.

Mussel Pot

easy mussel recipemussels appetizer with bread

More Mussels Recipes You’ll Love:

Drunken Mussels

SP

307 Cals
29 Protein
11 Carbs
12 Fats

Prep Time: 10 mins

Cook Time: 15 mins

Total Time: 25 mins

These Drunken Mussels cook in a quick and easy, garlicky white wine-broth sauce with anchovies for ultimate flavor.

  • 2 pounds live mussels, about 44
  • 1 tablespoon butter
  • 1 tablespoon extra virgin olive oil
  • 4 to 6 jarred anchovies
  • 4 cloves garlic, minced
  • 1/4 teaspoon crushed red pepper flakes
  • 3/4 cup white wine
  • 3/4 cup vegetable broth
  • kosher salt and freshly ground black pepper, to taste
  • 1/3 cup chopped fresh flat-leaf parsley
  • sliced grilled or broiled french bread, optional for serving and dipping into the yummy broth
  • Rinse and scrub mussels under cold water.

  • Using your fingers or paring knife, remove beards (strings that hang from the mussel shells), and discard.

  • Add butter, oil and anchovies to a large pot over medium heat. Cook until the anchovies break down, about 1 minute. Add garlic and red pepper flakes and let sizzle for about 30 seconds.

  • Quickly pour in wine and broth into the pan and season with salt and black pepper, to taste.

  • Bring sauce to a boil and cook 3 to 4 minutes, then stir in mussels, and cover immediately. Shake pot and let boil for 1 minute.

  • Stir mussels, cover, and let boil for 3 to 4 minutes until the shells begin to open.

  • Stir in parsley. Serve with grilled bread, if desired.

Serving: 11mussels plus broth, Calories: 307kcal, Carbohydrates: 11g, Protein: 29g, Fat: 12g, Saturated Fat: 3.5g, Cholesterol: 75.5mg, Sodium: 858.5mg, Fiber: 0.5g, Sugar: 0.5g

Keywords: garlic mussels, mussels white wine, mussles



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Chilled Calamari Salad with Lemon and Parsley


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A light refreshing calamari salad made with squid, fresh lemon, celery, red onion, roasted peppers, garlic and parsley.

Chilled Calamari Salad
Calamari Salad with Lemon and Parsley

This chilled calamari salad is a wonderful appetizer or light lunch. This comes together pretty quick, let it marinade overnight for the best flavor. If you want a shrimp salad, try my Zesty Lime Shrimp Salad or Creamy Shrimp and Celery Salad.

Calamari Salad

Chilled Calamari Salad is great in the summer for picnics, boating or when you want something chilled. And it’s also great for the holidays or Christmas to serve as an appetizer. It’s low-carb, whole30 and gluten-free.

Squid doesn’t take long to cook, if you overcook it it gets rubbery so be sure to keep a close eye on it and have an ice bath ready before you cook it. If you buy your squid cleaned, this takes minutes to make and is easier than you think.

How To Make Calamari Salad

Start with fresh or frozen squid. If frozen let it thaw in the refrigerator overnight. Slice into rings keeping the legs whole.

Prepare an ice bath and cook the squid in boiling water about 45 to 60 seconds, then transfer to the ice bath. Meanwhile chop your veggies, add the lemon, vinegar and olive oil and toss everything together. Chill overnight.

Variations:

Some variations you can try…

  • Make a mixed seafood salad by adding cooked shrimp, crab, mussels, scungilli or a combination of all.
  • Add cherry tomatoes, kalamata olives or hot cherry pepper.
  • Cilantro and lime instead of lemon and parsley would give this more of a Latin flair

Refrigerate up to 4 days. Double or triple the recipe for a larger crowd.

seafood salad

Italian Calamari Salad

Chilled Calamari Salad with Lemon and Parsley

122 Cals
18 Protein
8 Carbs
2 Fats

Prep Time: 10 mins

Cook Time: 5 mins

Total Time: 15 mins

A light refreshing calamari salad made with squid, fresh lemon, celery, red onion, roasted peppers, garlic and parsley.

  • 1/4 cup red onion, minced
  • 1/2 cup celery, chopped
  • 1/2 cup roasted red peppers, chopped
  • 1/4 cup fresh parsley, minced (no stems)
  • 1 clove garlic, sliced
  • 2 tbsp extra virgin olive oil
  • 1 1/2 lemons
  • 1 1/4 tsp red wine vinegar
  • salt and fresh pepper to taste
  • 1 lb fresh squid, tube and tentacles cleaned
  • Rinse squid and slice tubes into 1/2 inch rings.

  • Leave the tentacles whole and set aside.

  • Prepare a bowl of water with ice.

  • In a medium bowl combine onion, garlic, celery, red peppers, parsley, olive oil lemon juice, vinegar, salt and fresh pepper.

  • Bring a medium pot filled with water and a pinch of salt to a boil.

  • Add calamari all at once and cook until tender yet cooked, (I test it by tasting a ring) about 45 – 60 seconds.

  • Quickly drain when cooked and add to the ice bath until cool, 4 – 5 minutes.

  • Combine squid with the salad and toss well.

  • Taste for salt and add additional seasoning and lemon juice if needed.

  • Cover and refrigerate at least an hour or overnight for best results.

Serving: 1 scant cup, Calories: 122kcal, Carbohydrates: 8g, Protein: 18g, Fat: 2g, Sodium: 66mg, Fiber: 0.9g, Sugar: 1.2g

Blue Smart Points: 0

Green Smart Points: 2

Purple Smart Points: 0

Points +: 2

Keywords: Gluten Free, Keto Recipes, low carb



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7 Day Healthy Meal Plan (Dec 20-26)


posted December 17, 2021 by Gina

This post may contain affiliate links. Read my disclosure policy.

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and links to WW recipe builder to get your personal points.

Weekly Meal Plan Week 308 Dec 20 Dec 26
7 Day Healthy Meal Plan

Hope everyone had a great week! It’s been an exciting week for me with the Skinnytaste Air Fryer Dinner Cookbook that hit shelves this week! If you are getting an air fryer for Christmas, I also have tons of Air Fryer Recipes here! And don’t forget to check out Relish +, where you have the ability to adjust serving sizes for these meal plans for larger or smaller groups.

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the meal planner here:

A note about WW Personal Points:

Lots of you are asking if I will be including the new WW Personal points on my recipes. I’m including links to my recipe builder, see the orange button to the print recipe button that says my personal points. Click on that and it takes you to the WW website where you can see the points and add it to your day (US only, you must be logged into your account).

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (12/20)
B: Stuffed Bagel Balls* and a grapefruit
L: Chicken Club Lettuce Wrap Sandwich with an apple
D: Pumpkin Mac and Cheese with Roasted Veggies

Total Calories: 981**

TUESDAY (12/21)
B: Stuffed Bagel Balls and a grapefruit
L: LEFTOVER Pumpkin Mac and Cheese with Roasted Veggies
D: Pressure Cooker Pozole

Total Calories: 978**

WEDNESDAY (12/22)
B: Stuffed Bagel Balls and a grapefruit
L: LEFTOVER Pumpkin Mac and Cheese with Roasted Veggies
D: Skillet Chicken Cordon Bleu with ¾ cup brown rice # and Roasted Broccoli with Smashed Garlic

Total Calories: 1,161**

THURSDAY (12/23)
B: 2 scrambled eggs, 1 ounce avocado and a banana
L: LEFTOVER Pressure Cooker Pozole
D: House Special Fried Rice and Shrimp Egg Rolls

Total Calories: 1,228**

FRIDAY (12/24)
B: 2 scrambled eggs, 1 ounce avocado and a banana
L: LEFTOVER Pressure Cooker Pozole
D: Chilled Calamari Salad with Lemon and Parsley, Homemade Spinach Manicotti and Sheet Pan Shrimp Oreganata

Total Calories: 1,391**

SATURDAY (12/25)
B: Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup
L: Slow Cooker Butternut Pear Soup
D: Apricot-Rum Glazed Spiral Ham with Scalloped Potato Gratin and Roasted Green Beans with Caramelized
Onions

Total Calories: 802**

SUNDAY (12/26)
B: Breakfast Egg Rolls and an orange
L: Split Pea Soup with Ham
D: DINNER OUT!

Total Calories: 627**

*Make Sunday night, if desired.
**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,
snacks, dessert, wine, etc.
# Make an extra 3 cups rice to use for dinner Thursday.

STDec16

*Google doc



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Sausage and Broccoli Rabe Egg Rolls (Air Fryer or Oven)


This post may contain affiliate links. Read my disclosure policy.

These Italian inspired Chicken Sausage and Broccoli Rabe Egg Rolls make a delicious appetizer for the holidays!

Sausage and Broccoli Rabe Egg Rolls
Sausage and Broccoli Rabe Egg Rolls

We love a traditional egg roll recipe but also love filling egg roll wrappers with other fun combinations! Broccoli rabe and sausage is one of my favorite pasta combinations, so I knew I would like these Sausage and Broccoli Rabe Egg Rolls! They’re a great option for a party appetizer since they can be made ahead and frozen and are delicious dipped in your favorite marinara sauce. For more fun egg roll recipes, try my Pastrami Reuben Egg Rolls, Avocado Egg Rolls, Breakfast Egg Rolls.

air fryer egg rolls

What is the difference between broccoli and broccoli rabe?

Broccoli and broccoli rabe are similar yet very different. Broccoli rabe, also known as rapini, has thinner stems and smaller florets than broccoli and also has leafy greens.

Italian Egg Roll Filling Ingredients

Here’s what’s in these egg rolls:

  • Sweet Italian chicken sausage
  • Broccoli rabe
  • Shallot and garlic
  • Salt, pepper, red pepper flakes
  • White wine
  • Parmesan
  • Egg roll wrappers

For these egg rolls, I sauté the sausage with broccoli rabe and shallots and then add garlic, salt, black and red pepper, and white wine. Then I drain the mixture and mix in the Parmesan before filling the egg rolls.

How to Freeze

These egg rolls can also be made ahead and frozen to keep on hand for snacks or apps.

  • To freeze uncooked egg rolls, transfer to a freezer bag and seal, squeezing as much air out as possible. Freeze for up to six months.
  • To cook the frozen egg rolls in the air fryer, preheat the air fryer to 320F and cook for 12 to 14 minutes. Turn them halfway through and cook until golden brown and crisp. Serve them immediately with dipping sauce if
    desired.
  • If you’re using the oven, bake frozen egg rolls at 350F for 25-30 minutes.

Variations:

  • Swap turkey sausage for chicken or use a spicy Italian sausage.
  • Substitute broccoli rabe with broccolini.
  • Switch out the shallot for red onion.
  • Use chicken broth instead of white wine.

Sausage and Broccoli Rabe

Sausage and Broccoli Rabe Egg RollsSausage and Broccoli Rabe Egg Rolls

More Air Fryer Recipes You’ll Love:

Air Fryer Sausage and Broccoli Rabe Egg Rolls (or oven)

SP

136 Cals
10 Protein
15 Carbs
3.5 Fats

Prep Time: 15 mins

Cook Time: 30 mins

Total Time: 45 mins

These Italian inspired Chicken Sausage and Broccoli Rabe Egg Rolls make a delicious appetizer for the holidays!

  • 16 oz uncooked sweet Italian chicken sausage, casing removed
  • 1 large shallot, chopped
  • 3 cups uncooked broccoli rabe, Rapini, chopped, discard large stems, use thinner stems only
  • 2 garlic cloves, minced
  • 1/2 teaspoon kosher salt
  • 1/8 teaspoon black pepper
  • 1/4 teaspoon crushed red pepper flakes
  • 1 oz white wine
  • 1/4 cup grated Parmesan cheese
  • 12 egg roll wrappers, Nasoya
  • marinara for serving, optional
  • In a large skillet, add the sausage over medium-high heat and begin to break down with a spatula, about 2 minutes.

  • Add shallots and broccoli rabe and continue to break apart the sausage while cooking for about 7 minutes.

  • Add in the garlic, salt, pepper flakes and wine and cook over medium heat about minutes, breaking down the sausage and cooking the wine down.

  • Remove from heat and place the sausage mix into a mixing bowl, let it cool for about 10 minutes.

  • Drain in a colander so there is no extra liquid then transfer to a mixing bowl and mix in the parmesan cheese and mix well.

  • Assemble the egg rolls: One at a time, place egg roll wrapper on a clean surface, points facing top and bottom like a diamond. Spoon 1/4 cup sausage mixture onto the bottom third of the wrapper.

  • Dip your finger in a small bowl of water and run it along the edges of the wrapper.  Lift the bottom point nearest you and wrap it around the filling.  Fold the left and right corners in toward the center and continue to roll into a tight cylinder.

  • Set aside and repeat with remaining wrappers and filling.

Air Fryer Method

  • Spray all sides of the egg rolls with oil using your fingers to evenly coat.

  • In batches, air fry 370F for 7 minutes, turning halfway through until golden brown. Serve immediately, with marinara sauce on the side, if desired.

Oven Method

  • To bake, preheat oven to 400F.

  • Place the rolls on on a greased baking sheet coated with oil spray. Spray each roll evenly with oil.

  • Bake for 6 to 8 minutes on each side, or until the rolls are crisp and golden brown.

Serving: 1eggroll, Calories: 136kcal, Carbohydrates: 15g, Protein: 10g, Fat: 3.5g, Saturated Fat: 1g, Cholesterol: 29.5mg, Sodium: 465mg, Fiber: 1g, Sugar: 1g

Keywords: broccoli rabe recipes, egg roll appetizers



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