Garlic Mashed Cauliflower

Makes 4 servings
8g carbs per serving, 5g protein

Ingredients:

• 1 head cauliflower, cut into florets
• 1 Tbsp olive oil
• 1 clove garlic, smashed
• 1/4 cup grated Parmesan cheese
• 1 Tbsp reduced-fat cream cheese
• 1/2 tsp kosher salt
• 1/8 tsp freshly ground black pepper

Directions:

Cut cauliflower into pieces and cook in a steamer until tender, about 10 minutes.

Heat olive oil in small skillet and sauté garlic, about 2 minutes. Remove from heat

Transfer half the cauliflower into blender or food processor and blend on high. Add remaining cauliflower, one piece at a time, until creamy. Add garlic, Parmesan cheese, cream cheese, salt, and black pepper and blend.

Spinach-Stuffed Chicken Breasts

Delicious stuffed chicken breasts. Reposed from this site.

Ingredients

• 3 chicken breasts
• 8 oz chopped frozen spinach, cooked according to package directions and squeezed dry.
• 3 oz feta, crumbled ( about ½ cup )
• 4 oz cream cheese
• 1 clove garlic, diced
• ¼ teaspoon salt, divided
• ⅛ teaspoon pepper
• 1 tablespoon olive oil

Directions

Preheat oven to 450ºF.

Mix the chopped frozen spinach, feta, cream cheese, garlic and 1/8 tsp salt in a medium sized bowl.

Cut a pocket along the side of each chicken breast: Insert knife 2/3 into the chicken at the thickest part, then cut along to the thin part, stopping before you cut all the way through.

Separate the spinach and cheese mixture into three parts. Roll and stuff into the pocket of each chicken breast. Season with remaining salt and pepper.

Heat the olive oil in an ovenproof pan set over medium high heat, then add the stuffed chicken, pocket side down. Cook for 5 minutes, then flip the chicken over.

Place the pan into the oven, and bake for 10 minutes or until chicken is cooked through.

One-Pan Parmesan Tuscan Chicken

An instant family favorite. Delicious and sauce, and healthy too! Adapted from this site. (We’ll have to check out more of her recipes.)

Makes 4 servings
8g carbs per serving, 44g protein

Ingredients

• 1 lb chicken breasts (or 4 chicken breasts)
• 1 tbs vegetable oil spread
• 8 oz sliced baby Bella mushrooms
• 1/2 onion, thinly sliced
• 4 cloves garlic, minced
• 1 1/2 cups almond milk
• 1/2 cup nonfat Greek yogurt
• 1 tbs cornstarch + 2 tbs water
• 1 tbs garlic powder
• 1/4 cup shaved Parmesan cheese
• salt and pepper to taste
• parsley (optional garnish)

Directions

Season chicken breasts with salt and pepper. Cook in skillet in olive oil on medium high until cooked through (about 8 to 10 minutes a side). Once cooked, remove and set on a plate.

Sautee mushrooms, garlic, and onions in olive oil until mushrooms are brown and tender. Add the almond milk, Greek yogurt, garlic powder, salt and pepper and Parmesan cheese. Whisk occasionally until the cheese has fully melted and the sauce begins to boil. 

Mix the cornstarch with the water to create a slurry and whisk into the sauce. Once the sauce begins to boil and thicken, reduce the heat to low and add the chicken back to the skillet along with the sun-dried tomatoes. Simmer until the chicken is warm, approx 5 minutes.