Yummylicious

A few blogs ago, I promised to share some of our household recipes, so as I promised....here are a few of our favs! I hope you enjoy :)

PARMESAN CHICKEN WITH BOW TIES
Serves 6
Per serving:436 cal, 9g fat, 73mg chol, 3g fiber, 48g carbs

Ingredients

12 ounces bow-tie pasta

• Salt and pepper
• 2 cups small broccoli florets 
• 2 tablespoons olive oil
• 1 1/2 pounds chicken breast, skin and bone removed, cut into 1/2-inch pieces 
• 1 small onion, finely diced 
• 2 cloves garlic, minced
• 1 cup canned petite diced tomatoes, drained 
• 1/2 cup grated Parmesan 

Preparation

1. 1. Cook pasta in boiling salted water until al dente, about 10 minutes, or as label directs; add broccoli for final 3 minutes. Drain, reserving 1 cup cooking liquid. Toss pasta and broccoli with 1 Tbsp. oil.
2. 2. Warm remaining oil in a skillet over medium-high heat. Add chicken, onion and garlic, sprinkle with salt and pepper; sauté for 5 minutes. Add tomatoes; sauté for 2 minutes. Toss in pasta, broccoli, Parmesan and 1/2 cup of cooking liquid. Add more liquid if dry.

TURKEY, SQUASH, AND BLACK BEAN CHILI

Serves 4

Per serving: 400 cal, 24g fat, 99mg chol, 8g fiber, 32g carbs

Ingredients

8 ounces peeled butternut squash, cut into 1/2-inch cubes

• 2 tablespoons olive oil
• 1 onion, finely chopped 
• 3 cloves garlic, minced
• 1 pound ground turkey
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon salt 
• 1 14.5-oz. can diced tomatoes 
• 1 15.5-oz. can black beans, drained and rinsed

Preparation

1. 1. Place squash in a microwave-safe bowl, cover and microwave on high until soft when pierced with a paring knife, about 3 minutes.
2. 2. Warm oil in a large saucepan over medium-high heat. Add onion and garlic and cook, stirring often, until softened, about 3 minutes. Add turkey, chili powder, cumin and salt; cook, breaking up meat with a spoon, until meat is no longer pink, 3 to 5 minutes.
3. 3. Stir in tomatoes, bring to a boil, reduce heat to low and simmer until tomatoes have cooked down and mixture has thickened, stirring occasionally, about 10 minutes. Add squash and beans; cook, stirring, until warmed through, 1 to 2 minutes longer. Serve hot.

GARLIC CHICKEN WITH ROSEMARY

Serves 4

Per serving: 259 cal, 12g fat, 66mg chol, 1g fiber, 9g carbs

Ingredients

• 1/4 cup all-purpose flour
• 2 tablespoons chopped fresh rosemary
• Salt and pepper
• 4 thinly cut chicken cutlets (about 1 lb.)
• 3 tablespoons olive oil
• 6 cloves garlic, minced
• 1 cup low-sodium chicken broth
• Finely grated zest and juice of 1 lemon 

Preparation

1. 1. On a plate, mix flour with 1 Tbsp. rosemary, 1 tsp. salt and 1/2 tsp. pepper. Dredge chicken cutlets in seasoned flour; shake to remove excess.
2. 2. Warm 2 Tbsp. oil in a large skillet over medium-high heat. Add cutlets and cook until golden, 2 to 3 minutes per side. Remove to a plate; cover loosely. Wipe out skillet, leaving behind browned bits.
3. 3. Place skillet over low heat and warm 1 Tbsp. oil. Add garlic and 1 Tbsp. rosemary; stir for 1 minute. Add chicken broth and lemon zest and juice, scraping up browned bits on the skillet. Raise heat to medium; boil until sauce has thickened, about 5 minutes. Season with salt and pepper. Return chicken with juices to skillet, turning to coat. Serve hot.