Wednesday, April 13, 2011 | By: Jessica

Chicken & Dumplings

Preparation time: 10 minutes
ooking time 30: minutes 
Makes: 1 Serving


  • 3 tbsp unsalted butter
  • 8 skinless, boneless chicken thighs
  • 3/4 tsp salt
  • 1 large onion, chopped
  • 227 g pkg sliced mushrooms
  • 1 tbsp garlic powder
  • 1/4 cup chopped fresh dill, or 1 tbsp dried dillweed
  • 2 medium carrots, sliced
  • 2 celery stalks, diced
  • 2 bay leaves
  • 1 cup all-purpose flour
  • 1 tbsp chopped parsley
  • 2 tsp baking powder
  • 1/8 tsp salt
  • 3/4 cup milk

  1. Melt butter in a large pot set over medium. Sprinkle both sides of chicken thighs with salt. In 2 batches, add to pot and cook until light golden, about 2 min per side . Remove to a plate.

  2. Add onion and mushrooms to pot. Cook until onion softens, about 3 min. Sprinkle with garlic powder and dill. Add carrots, celery and bay leaves. Return chicken and any juices to the pot along with 2 cups water. Bring to a boil. Using a wooden spoon, scrape up and stir in any brown bits from pan bottom. Reduce heat and simmer, covered, 5 min.

  3. Stir flour with parsley, baking powder and salt in a medium bowl until combined. Stir in milk. When chicken has simmered 5 min, drop batter in 8 equal portions over stew. Cover and continue simmering until dough rises and cooks through, about 15 more min.
Sunday, March 27, 2011 | By: Amber

Fish Taco's by Lisa Snider

Can you say Yum! I don't even like fish - but I ate this up in seconds!!

  • Blend 1/2 C. cilantro, 2 tbls. olive oil, Juice of one lime, 1 tsp of garlic and onion powder & salt and pepper to taste.
  • Spread over Tilapia fish or any white fish you like (Chilean Sea bass would be amazing but expensive).
  • Bake in a preheated oven at 350 degrease for 20-25 min. Let rest.
Mango coleslaw:  (I usually just use the pre-bagged cabbage coleslaw)
  • Blend one cup of mango's with equal parts olive oil and white wine vinegar (to thickness and taste desired) about 2-3 tbls., 1 tsp. garlic powder and salt and pepper to taste.
  •  Mix cabbage and Mango vinaigrette together.
Roll fish, Mango coleslaw and avocado's in a soft whole wheat tortilla shell.

Spinach and Artichoke Dip (a healthier version!)

I grabbed the recipe from Gina's skinnytaste website - but I changed it up a bit to make a bigger batch.
  • 10 oz frozen chopped spinach, thawed and excess liquid squeezed out
  • 1 1/2 cups light sour cream
  • 10 tbsp light mayonnaise
  • 3/4 cup Parmigiano Reggiano
  • 1/4 cup scallion, chopped
  • fresh pepper to taste
Combine all the ingredients in a medium bowl. Can be made one day in advance and stored in the refrigerator. Remove from refrigerator 30 minutes before serving. Makes about 3 cups
Friday, January 7, 2011 | By: Jessica

Lambdy Lambda Stew

Active time: 20 minutes
Total time: 2 ½ hours
Serves: 8
Cost: $3 per person


2 Tbsp olive oil
3 pounds stew meat cubed into ¾-inch pieces
1 ½ tsp kosher salt, divided
Lots of fresh ground pepper
2 medium onions, chopped
1 red pepper, seeded and chopped
1 poblano pepper, seeded and chopped
5 garlic cloves, roughly chopped
1 Tbsp smoked paprika
3 oz tomato paste
2 oz hummus
12 oz red wine
3 cups chicken stock (if using canned, choose one with low sodium)
1 Tbsp sherry vinegar

Heat oil in Dutch oven over medium-high heat. Dust lamb with 1 tsp of salt and pepper. Add lamb in a single layer, brown on all sides. Remove and store in a bowl. Add another “layer” and keep repeating until all lamb is browned. Then, add onions, peppers, and garlic to pan. Sautee until onions begin to soften, about 5 minutes. Add paprika and tomato paste. Combine well. Add hummus, wine, stock, and vinegar. Add lamb back in and bring to a boil. Simmer until lamb is tender, about 2 hours. Adjust with ½ tsp salt.

Wheat Berry Risotto-Yum!

Active time: 15 minutes
Total time: 70 minutes
Serves: 4
Cost: $9, or $2.25 per person


1 cup wheat berries
2 pounds mushrooms, chopped
1 Tbsp olive oil
1 large shallot, peeled and minced
5 cups chicken or vegetable stock (choose low sodium if canned)
½ tsp kosher salt
1 oz Parmesan cheese

Soak wheat berries overnight. Put mushrooms into a frying pan and set over medium-high heat. Stir often as mushrooms release their moisture. Remove from frying pan when all juices are absorbed. Set mushrooms aside. Reduce heat to medium, add olive oil and shallots. Sautee for 2 minutes. Add drained wheat berries and coat with oil. Cook for about 5 minutes. Add chicken stock a cup at a time and let grain simmer. Add more stock when almost all stock is absorbed. Add mushrooms to grain with the last addition of stock, add salt and pepper. Mix in Parmesan cheese right before serving. You may also want to drizzle some olive oil on the finished product.

Pork Chili - I'd Make This A
Lamb Chili Instead

Active time: 20 minutes
Total time: 75 minutes
Serves: 6
Cost: $2.50 per person


2 Tbsp olive oil
2 pounds pork shoulder cubed into ½ inch cubes
1 tsp salt
1 large onion, rough chop
2 red peppers, seeded and rough chop
2 jalapeños, seeded and chopped
3 garlic cloves, chopped
1 chipotle, seeded and minced
3 oz tomato paste
1 tsp Cajun spice
1 tsp cumin
Pinch oregano
1/8 tsp cayenne
5 oz red wine
1 large sweet potato, cubed
3 cups chicken stock
2 apples, peeled, cored and chopped, or 6 oz applesauce
1 can Hominy, 15 oz drained and well rinsed

Heat oil in a Dutch oven over medium high heat. Dust pork with salt and pepper. Add to oil in single-layered batches and brown on all sides. Remove pork and set aside. Add onion and red peppers to pot and sauté for about 5 minutes. Add garlic, jalapeño, tomato paste, seasonings, and chipotle. Stir well. Add sweet potato, wine, and stock. Bring to a boil, and then simmer for 5 minutes. Add apples. Continue to simmer until pork is tender, about an hour. Add hominy, simmer for an additional 5 minutes, and enjoy!

Broccoli Cheese and Potato Soup

From Skinny Taste Blog & WW
Servings: 4 • Serving Size: 1-1/4 cups
Calories: 281.6 • Fat: 8.0 g Carb: 33.0 g Fiber: 5.0 g Protein: 20.4 g 

  • 1 small onion, chopped
  • 1 carrot, chopped
  • 1 celery stalk, chopped
  • 2 cloves garlic, minced
  • 1 tbsp butter
  • 2 tbsp flour
  • 2 1/2 cups fat free chicken broth (or vegetable broth)
  • 1 cup fat free milk
  • 2 medium potatoes, peeled and diced small
  • salt and fresh pepper
  • 4 cups (about 2 heads) broccoli florets, chopped into small pieces
  • 1-1/2 cups 2% shredded sharp cheddar
  • 2 slices 2% American cheese
  • 1 tbsp parmesan cheese

Chop onion, carrot, celery, garlic in a chopper or mini food processor.
In a large soup pot, melt butter.  Add chopped vegetables and sauté on low heat until soft, about 5 minutes.

Add flour, salt and pepper to the pot and stir until smooth.

Add chicken broth, milk and potatoes and set heat to high until it comes to a boil, then cover and cook on low until potatoes are soft, about 10-15 minutes.

Add broccoli florets, parmesan cheese, and stir well. Adjust salt and pepper to taste. Cook uncovered until broccoli is cooked, about 5 minutes. Add cheddar and American cheese, stir well and remove from heat.

Using an immersion blender, quickly blend part of the soup for a quick second or two. If you don't have an immersion blender, remove about 1-2 cups of potatoes and broccoli, place it in your chopper, then add it back to the soup. This helps thicken it a bit

Delicious Tzatziki

Servings: 8 • Serving Size: 1/4 cups
Calories: 17.8 Fat: 0 g Protein: 2.6 g Carb: 1.7 g Fiber: 0.1 g   

  • 2 cups Yogurt cheese - Large container fat free yogurt strained of liquid makes 2 cups of yogurt cheese  
  • 1 large cucumber, peeled and seeded, grated and drained of all liquid
  • 2 clove garlic, crushed
  • 1 tbsp fresh lemon juice
  • 1 tbsp fresh dill, chopped
  • 1/2 tsp salt
  • 1 tbsp fresh chives, chopped (optional)
  • 4 tsp extra virgin olive oil
Strain the yogurt using a metal strainer or a coffee filter for a few hours to remove as much liquid as possible. Set aside or overnight in fridge to drain covered.
Scoop seeds out of the cucumber with a small spoon Grate with a cheese grater. Drain the liquid from the cucumber in a metal strainer sprinkle with a little salt (this helps release the liquid). You may want to use the back of a spoon to help squeeze out any excess liquid. You can also squeeze over sink in a clean kitchen towel or cheese cloth.

Combine strained cucumber, garlic, yogurt, salt, pepper, lemon juice, dill, and optional chives & oil and refrigerate for a few hours before serving. best overnight to let taste blend together.

Once ingredients are combined transfer back into Original yogurt container and date expiry for 1 week.
Makes about 3 cups. Store in refrigerator for about a week.

This is one of my staples. I love Tzatziki. Great on salads, chicken, wraps, burgers, fish, the list goes on. I hope you enjoy it as much as I do!
Monday, January 3, 2011 | By: Amber

Chunky Chicken Chili - Re-worked a little.... :)

Chunky Chicken Chili...... from the Food Network

Ok - so this is my absolute favourite chili recipe. It's a little different than your normal chili - and I've switched things up a bit to make it a little healthier....
  • 2 pounds boneless, skinless chicken breasts, cubed into 1/2-inch pieces
  • 4 tbsp's Cold Pressed Olive Oil
  • 1/4 cup all-purpose flour
  • 1 large onion, chopped
  • 1/4 cup red pepper, diced
  • 1/4 cup green pepper, diced
  • 2 cups Low Sodium chicken stock
  • 1 cup non-fat cream (yes - it really does exist)
  • 2 tablespoons chili powder
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon cayenne pepper
  • 1 tablespoon cracked black pepper
  • 1 tablespoon kosher salt
  • 2 (14.5-ounce) cans cannellini beans, drained
  • 2 (4-ounce) cans mild green chiles
  • 1/2 cup fat-free sour cream
  • 1 1/2 cups grated low-fat Cheddar, for garnish
  • 3 tablespoons chopped parsley leaves, for garnish


In a large Dutch oven, melt 4 tablespoons Cold Pressed Olive Oil over medium-high heat. Brown the chicken pieces until nicely colored and cooked through. Remove chicken to a large bowl and set aside.

Using the same Dutch oven, stir in the flour. This will create a roux. Stir in the onions and peppers. Add the chicken stock to deglaze the pan and stir in the heavy cream. Lower heat and cook until the mixture thickens, about 5 minutes. Once the sauce has thickened, add the chili powder, coriander, cumin, cayenne, black pepper and the salt. Stir and cook for a few minutes. Add the cannellini beans, chiles and the chicken and simmer for another 6 to 8 minutes. At the very end, mix in the sour cream. Transfer to a serving bowl and garnish with Cheddar and parsley.