Rigatoni With Roasted Broccoli and Chickpeas

Savory cheese and chicken stock share the spotlight here with high-fiber chickpeas. Adding 1/2 cup of these lean beans to your daily diet can help you cut your consumption of fatty foods, a study in the journal Appetite notes.                                        

INGREDIENTS

• 1 can (2 oz) anchovies packed in oil, chopped, oil reserved
• 4 cloves garlic, chopped
• 1 can (15.5 oz) chickpeas (liquid reserved), rinsed and drained
• 1 chicken bouillon cube
• 1 lb broccoli, cut into small florets
• 1/2 lb whole-wheat rigatoni
• 1/2 cup grated Romano

PREPARATION

1. Heat oven to 450°. In a small saucepan over medium-high heat, sauté anchovies with oil and garlic until anchovies dissolve and garlic browns. Add chickpea liquid and bouillon to anchovies; cook, stirring, until bouillon dissolves. Pour anchovy mixture into roasting pan; add chickpeas and broccoli; stir to coat. Roast 20 minutes. Cook rigatoni as directed on package until al dente. Drain rigatoni, reserving 1 cup cooking liquid. Add pasta to chickpea-broccoli mixture; roast until pasta is completely cooked, adding reserved cooking liquid a little at a time and stirring to reach desired consistency, 5 to 10 minutes. Remove from oven; let sit 5 minutes; serve topped with Romano.

The skinny

450 calories, 7 g fat (2 g saturated), 77 g carbs, 13 g fiber, 25 g protein

                                         

Source : http://www.self.com

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Parmesan Asparagus

As mentioned last week, here is the third and final recipe from this scrumptious dinner we enjoyed! Now, I'll be honest... only I enjoyed this one. C is not an asparagus fan. I just came to love it over the past couple of years and this is definitely my new favorite way to make them! So if you have a liking for asparagus, prepare to fall in love with Parmesan Asparagus. Mmm mmm.

Parmesan Asparagus 

Ingredients:

-1 bunch of asparagus

-2 egg whites

-1/4 cup of whole wheat flour

-1 cup bread crumbs

-1/4 cup Parmesan cheese

Directions:

1. Preheat oven to 425 degrees.

2. Lay a wire rack on a baking sheet and coat with nonstick spray.

3. Cut off the tough ends of the asparagus spears.

4. Lightly beat the egg whites on a plate.

5. Combine the flour, bread crumbs, and Parmesan cheese on another plate

6. Coat each asparagus spear in egg whites, then cover with Parmesan mixture. If the Parmesan mixture does not stick, then dip back in the egg whites and try again.

7. Lay spears on the wire rack and bake for 15 minutes until golden brown and crispy. 

Parmesan Asparagus

Source : http://amberpless.blogspot.com

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Secretly Healthy Spinach Dip for Parties

Secretly Healthy Spinach Dip for Parties - Everyone has someone in their family who doesn’t like to eat anything they think is “healthy.” That’s why I have to be super creative with my recipes, and secretive when I use cottage cheese.

Just a general trick, substituting cottage cheese for sour cream reduces that fat and adds a ton of protein to a meal. Just be sure to first blend the cottage cheese and no one will be able to tell the difference.

Lindsey’s Spinach Dip Recipe

Ingredients needed:

• 1 10 oz container of frozen chopped spinach – defrost and squeeze out all the juice
• 1-2 5 oz cans of sliced water chestnuts – dice into small pieces
• 1 8 oz container of 1% cottage cheese – blend with a handheld blender or in a traditional blender until smooth and creamy
• 1 packet ranch dressing
• After completing the above tasks, mix well, eat, and enjoy! No baking or cooking needed.
• Prep/cook time: 7 min.
• I usually serve this with crackers but some prefer it with bread, served in a bread bowl. If you want to be super healthy, serve with fresh cut cucumbers, peppers, and carrots.

Nutritional information for the entire mix: (not including the crackers)

• Protein: 80 g
• Carbs: 71g
• Fat: 6g

love love

*Nutritional data varies depending on products & brands used.

Source : http://www.lindseyisham.com

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