Cheesy Broccoli Cauliflower Bake

Delicious and SO cheesy with a crispy panko breadcrumb topping! This dish is absolutely mouthwatering and will convert any picky eater into a veggie lover. Only 175 calories!

Author: apple-of-my-eye.com

Prep time:  15 mins

Cook time:  40 mins

Total time:  55 mins

Ingredients

•⅔ cup panko bread crumbs

•2 tbsp shredded cheddar cheese

•¼ tsp dried parsley

•2 tbsp olive oil

•1 tbsp butter

•1 clove garlic, diced

•2 tbsps flour

•1⅓ cup milk (I used nonfat)

•¾ tsp garlic salt

•¼ cup whipped cream cheese

•1 head broccoli, roughly chopped

•½ head cauliflower, roughly chopped

Instructions

►Preheat oven to 350 degrees.

►In a medium sized bowl, combine the panko, cheddar cheese, and parsley. Mix to combine, then drizzle on the olive oil and stir till the topping is evenly coated.

►In a large saucepan, melt the butter and cook the garlic till fragment, about 30-45 seconds. 

►Whisk in the flour and bring to a boil. Add in the milk and whisk constantly so no lumps form. 

►Bring to a soft boil, then add in garlic salt. Reduce heat and let thicken for 5-7 minutes. Add in the cream cheese and stir till melted.

►Stir the broccoli and cauliflower into the white sauce and coat completely. Pour into a greased 1½ quart baking dish and cover with the panko topping.

►Bake for 40 minutes or until vegetable are cooked through and the topping is golden.

Nutrition Information

Serves: 6

Serving size: ⅙th recipe 

Calories: 175    Fat: 9.5g    Saturated fat: 3.4g    Carbohydrates: 18g    Sugar: 3.1g    Fiber: 5g    Protein: 7.7g    Cholesterol: 14mg

Healthy Cheesy Chicken Broccoli Rice Casserole

This cheesy chicken broccoli rice casserole recipe is a healthy version of the classic with NO cream of anything soup. Comfort food you can feel good about!

Author: thelawstudentswife.com

Prep Time: 30 minutes

Cook Time: 25 minutes

Total Time: 1 hour, 5 minutes

Yield: 1 2-quart casserole

Serving Size: Serves 6

Ingredients

•1 3/4 cups low sodium chicken broth

•2 cups instant brown rice

•1 pound broccoli florets, chopped into bite-sized pieces

•1 teaspoon extra virgin olive oil

•1 pound boneless, skinless chicken breasts, chopped into bite-sized pieces

•3/4 teaspoon kosher salt, divided

•3/4 teaspoon garlic powder, divided

•1/2 teaspoon black pepper, divided

•2 tablespoons flour

•2 cups milk, divided (I used skim)

•3 tablespoons Dijon mustard

•1/3 cup non-fat plain Greek yogurt

•1 1/2 cups reduced-fat shredded cheddar cheese, divided (about 6 ounces)

Directions

►Place rack in center of oven and preheat oven to 375 degrees F. Lightly coat a 9-inch square, deep baking dish or a 2-quart casserole dish with cooking spray.

►Bring chicken broth to a boil in a large pot, then add rice. Return to boil, add broccoli to the top of the pot, then cover, reduce heat to low, and let cook 5 minutes. Remove from heat and let sit, covered, for an additional 5 minutes.

►Meanwhile, heat extra virgin olive oil in Dutch oven or large deep pot over medium-high heat. 

►Add chicken, season with 1/2 teaspoon salt, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper. Sauté until cooked through and no longer pink in the center, about 4 to 6 minutes, then remove to a plate and set aside. Being careful not to burn yourself, wipe the pot clean with a paper towel.

►Reduce heat to medium. In a small bowl or large measuring cup, whisk together the flour and 1/2 cup milk. Pour the mixture into the pot, then add remaining 11/2 cups milk. Cook mixture, stirring constantly until thickened, 7-10 minutes. Remove skillet from heat and whisk in Dijon, remaining 1/4 teaspoon salt, 1/4 teaspoon garlic powder, and 1/4 teaspoon black pepper. 

►Once combined, stir in the Greek yogurt and 1 cup of the shredded cheese until smooth.

►Add the rice and broccoli mixture and the reserved chicken to with cheese sauce, stirring gently to coat. Spoon the mixture the prepared dish and top with remaining 1/2 cup cheese. 

►Bake 25 minutes until hot and bubbly. Let stand 10 minutes, then serve.

Notes

This dish is easily customizable to your tastes and the season. Feel free to swap the rice for prepared farro, quinoa, or another whole grain (adjust the quantity and cooking time accordingly), the chicken for white beans, or the broccoli for any sautéed vegetable of your choice. The entire dish can be prepared up to the point of baking two days in advance. Let dish stand at room temperature for 30 minutes, then bake as directed.

Chunky Portabella Veggie Burgers

Chunky Portabella Veggie Burgers packed with mushrooms, broccoli, black beans and awesomeness! Taste like beef but all vegetarian!

Author: Thekitchenwhisperer.net

Makes: 8-10 burgers

Ingredients

•2 cups portabella mushrooms, cubed (smaller pieces); gills removed

•2 cups cooked black beans, rinsed and divided

•1 cup minced broccoli, fresh only

•1/2 cup red onion, minced

•3 XL eggs, beaten

•1/2 cup plus 2 Tbl Panko or Gluten Free Panko

•1 Tbl Montreal Steak Seasoning

•1 Tbl Worcestershire

•2 Tbl minced garlic

•3/4 cup fresh grated Parmesan

•Olive oil

Instructions

►In a large bowl add 1 cup of black beans and mash with a masher (chunks are OK).

►Next, add in the mushrooms, the rest of the beans, broccoli, garlic, onion and steak seasoning.

►Mix just until coated.

►Add in the eggs, cheese and bread crumbs and mix gently with a large spoon until the mixture is combined.

►Set aside while you place a medium non-stick pan over medium heat and add in 2 Tbl of oil.

►Once the oil starts to shimmer (about a minute or two), using dampened hands (the mixture will stick to you if you don’t), scoop a 1/2 cup of mixture into the palm of your hand and gently shape into a burger all the while pressing together. The mixture should hold a burger shape. If it doesn’t add just a Tbl more of bread crumbs.

►Place in the oil and cook for 3-5 minutes per side or until golden brown and a crust has formed on each side.

►Serve with hummus, guacamole or steak sauce

Samosa Stuffed Baked Potatoes

Have you ever had a Samosa?  Considered Indian food, they are little deep fried shells that are filled with a mixture of mashed potato, onion, green peas, spices and green chili. They are usually served with a little sauce on the side as well. They are SO delicious. These baked potatoes are inspired by the Indian appetizer Samosas, they are stuffed with all the ingredients of a Samosa, with half the calories!

Ingredients

•2 large potatoes

•1/2 onion, diced

•2 tsp curry powder

•2 tsp minced ginger

•1/2 tsp mustard seeds

•olive oil

•1/4 cup cilantro, chopped

•3/4 cup peas, cooked

•3 TBS butter

•Salt and pepper

•Plain Greek yogurt (for topping)

Instructions

►Wash potatoes, and pierce with fork. Bake directly on oven rack at 400 degrees, for one hour.

►While potatoes cook, saute onions, curry, ginger, and mustard in olive oil over medium heat until onions are translucent, about 5-7 minutes.

►Carefully remove potatoes from oven using oven mitts, and split lengthwise (but don't cut all the way in half). Carefully scoop out insides into a bowl. Add onion mixture, cilantro, peas, and butter, and mash with a potato masher or fork until most lumps are gone. Season to taste with salt and pepper.

►Fill the potato with mixture, top with yogurt and cilantro, and serve.

Notes

Each potato serves 1 person as a main dish, but these could also be split in half and served as sides. Double to recipe for 4 full servings.





This recipe was adapted from domestic super hero

Steak and Brussel Sprouts

Brussel sprouts with steak were meant to be, but throw in juicy and sweet craisins and we are all happy campers!

Author: Ohsweetbasil.com

prep time: 5 minutes

cook time: 10 minutes

yield: 4 servings

serving size: 1 cup

ingredients

•1 to 2 steaks

•steak seasoning

•olive oil

•3 cups brussel sprouts, sliced in half

•1 1/2 tablespoons butter, divided

•salt and pepper for seasoning

•1/2 cup pomegranate craisins (any kind will do)

instructions

►In a large skillet over medium heat add a drizzle of olive oil and 1 tablespoon of butter, add the brussels and cook, seasoning with salt and pepper until almost tender, turn down to low.

►Meanwhile, heat the grill over medium high heat or a grill pan and add the remaining butter and a drizzle of olive oil (if using the grill you will use the olive oil on a paper towel to grease the grill and then add the butter to the top of the steak when it is almost cooked.)

►Season each side of the steak evenly with the seasoning and grill for 4-7 minutes per side. set aside and tent with foil for 5 minutes. slice and then cut into 1" pieces.

►Add the steak to the brussels and toss in the craisins. allow to cook for 1-2 minutes and serve immediately.

Chicken & Bean Tostadas

One of my favorite things about these Chicken & Bean Tostadas is that it is easy to cook the chicken and do all the chopping early in the day. Reheat the chicken while you are completing steps 5 and 6 and you’ve got dinner on the table in less than 15 minutes.

Author: mamabalance

Ingredients

•2 teaspoons gluten free flour

•2 teaspoons chili powder

•1 teaspoon smoked paprika

•1 teaspoon ground cumin

•1/2 teaspoon sea salt

•1 lb boneless, skinless chicken breast, cubed

•1/2 teaspoon minced garlic

•1 1/2 cups chicken broth

•2 tablespoons red wine vinegar

Dressing

•1/4 cup Greek yogurt

•2 tablespoons fresh lime juice

•2 teaspoons lime zest

•1 chipotle chile in adobo sauce

•1/4 cup chopped cilantro

•4 cloves garlic, minced

Tostadas

•6 organic corn tortillas (I use these quinoa corn tortillas)

•1 1/2 cups organic refried beans, heated

•3 ounces Monterey Jack cheese

•3 cups shredded cabbage

•1 tomato, seeded and chopped

•1 avocado, halved pitted and peeled

Instructions

►Preheat oven to 400 degrees.

►In a small bowl combine flour, chili powder, paprika, cumin and salt.

►Spray a stock pot with oil and add chicken. 

►Cook until browned. Add garlic and spice mixture and cook for one more minute, stirring often. 

►Add broth and vinegar and stir well. Bring to a boil then lower the heat to medium low. Cook for 15 to 20 minutes. Remove from heat. 

►Using a slotted spoon, transfer chicken to a plate and shred. (Reserve liquid for reheating if desired.)

►Meanwhile, combine dressing ingredients in food pressor and process until smooth. 

►Refrigerate until ready to use.

►Spray both sides of tortillas well with olive oil and place on a baking sheet. Bake for 5 minutes. 

►Flip and bake for an additional 5 minutes, or until just starting to crisp.

►Spread refried beans on tortillas and top with cheese. Return to oven and cook until cheese melts. 

►Top with chicken, cabbage, tomato, avocado and a dollop of dressing and serve.

Healthy Thai Sesame Patties.

Packed with 30g of protein and tons of asian flavor, these thai sesame patties will rock your world! 
Serve with Thai sweet chili sauce for the perfect salty-sweet combo!

Ingredients

• 5 green onions, chopped
• 1 cup parsley, finely chopped
• 5 cloves garlic, diced
• 2 tsp fresh ginger, finely diced
• ¼ tsp garlic powder
• ½ tsp salt
• ¼ tsp ground pepper
• ½ tsp red pepper flakes (or more to taste)
• 1.5 lb lean ground turkey
• 2 tbsp toasted sesame seeds
• 1.5 tbsp soy sauce
• 1 egg
• ½ tbsp sesame oil
• 1 tbsp canola oil

Instructions
Combine all the ingredients except for the oils in a medium sized bowl, mixing completely.

Divide the turkey mixture into 20 rounds, flattening slightly into an oval shape (an ice cream scooper is useful here for even sized patties).

Refrigerate for at least one hour.

Heat the oils in a large skillet. Add the patties and cook for 10 minutes, turning every so often to achieve a golden color.

Serve with a sprinkling of extra soy sauce on the top or with Thai sweet chili sauce


Nutrition Facts
Serving size: 4
patties Calories: 220
Saturated fat: 4g
Carbohydrates: 2.3g
Sugar: 0.4g
Fiber: 0.8g
Protein: 30g
Cholesterol: 130mg

Source:apple of my eye

Brown Sugar Honey Marinated Salmon with Caramelized Pineapple Quinoa.

Prep time: 1 hour 15 mins

Cook time: 20 mins

Total time: 1 hour 35 mins

serves:  4-6

This salmon. Um, words really won’t do it justice, but I’ll try to describe it in the best way I know how:

Chicken and Broccoli Noodle Casserole, skinny recipe.

Ingredients:

6 oz Ronzoni Smart taste noodles (or no-yolk)
2 tsp oil

4 cloves garlic, sliced thin

12 oz fresh broccoli florets, chopped

1 tbsp butter