Chicken Mushroom Ragu

Chicken Mushroom Ragu

  • Servings: 1
  • Time: 10 minutes
  • Difficulty: easy
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I been eating healthy for the past few months, and I been testing recipes as I go along on this journey.

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I made up this recipe for lunch today, its delicious, healthy and satisfying.

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1/2 cup tomato sauce
3 OZ cooked chicken breast marinated in 2 tbsp. of your favorite fat free BBQ sauce
3 cups raw mushroom
1/4 tsp. dry basil
1/3 tsp. sea salt
1/4 tsp. black pepper
pam original oil spray
1/4 cup of water
2 tsp. fat free sour cream
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/3 tsp. cayenne pepper (optional)

spray a large sauté pan with Pam original oil spray and on medium high heat cook the chicken until its fully cooked.

remove the chicken from the pan and set a side.

add the mushroom and cook for a minute, add all the spices and cook for additional minute, add half the water and cook for one more minute.

return the chicken to the pan, add tomato sauce, sour cream and the rest of the water, cook for one minute and serve.

Enjoy!

Flounder fish and Spinach soup 

Flounder fish and Spinach soup

  • Servings: 1-2
  • Time: 5 minutes
  • Difficulty: easy
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I been watching what i eat for the past month and i been creating healthy fat free recipes! 

fish and spinach soup (2)

This soup is healthy and hearty, its one serving for dinner or two serving as a first course meal!

3.50 oz flounder filets
8 oz fresh spinach
2 spray of Pam original cooking oil
2 cups of water
1 tsp salt free garlic powder
1 tsp salt free onion powder
1 tsp curry powder
1 tbsp himalayan sea salt
1 tsp paprika
1/4 tsp dry thyme
1/4 tsp dry rosemary
1/2 tsp cumin
1/2 tsp ground black pepper
1 tbsp fresh lemon juice

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on medium heat, add Pam spray oil to a medium sauce pan, add fish filet and cook for a minute.

Add all the spices, salt and sauté for few seconds.

Add fresh spinach and water, cover and bring to boil, about one minute.

Reduce heat and let the spinach cook, about two minutes.

serve with fresh lemon juice.

Enjoy!

Apple cinnamon delight  

Apple Cinnamon Dessert

  • Servings: 1
  • Time: 5 minutes
  • Difficulty: easy
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This simple dessert not just healthy but it is sugar free and delicious, it takes few minutes to prepare and I love it.

Perfect dessert when you are on a diet or a healthy alternative when wanting something sweet, but if you are feeling more than just apples, this would be a delicious treat with vanilla ice cream.

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1 peeled and chopped granny smith apple or any preferred apple.
1/4 tsp ground cinnamon
1 cup water
1 packet of stevia sugar
Pam cooking oil spray
1 tsp. rose water or vanilla extract (optional)

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On high heat place a small frying pan, spray with pam cooking oil, add the chopped apples and sauté for 3 minutes or until the edges little brown.

Add stevia sugar and cinnamon stir for a minute, add water, rose water or vanilla extract and cook for 1-2 minutes depends on how thick you like the syrup.

Enjoy!!

Chicken Pasta Helper

Chicken Pasta Helper

  • Servings: 4-6
  • Time: 25 minutes
  • Difficulty: easy
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Normally hamburger helper made with ground beef, but tonight I made it with ground Chicken since my husband cannot eat red meat.

I try as much as I can to stay away from ready made packaged food, they are full of sodium and preservatives.

I like cooking from scratch so I made up this recipe for tonight’s dinner for my husband. It turned out delicious and healthier version.

chicken helper

1 1/2 LB ground chicken breast
1 bag 24 OZ of Rotini pasta or any of your favorite dry pasta
2 tbsp. chopped dried onion
1 tbsp. garlic powder
1/4 tbsp. sea salt
1 tbsp. paprika
1 tbsp. onion powder
1 tbsp. chili powder (hot or sweet)
1 tbsp. taco seasoning mix
3 tbsp. olive oil
2 cups of fiesta blend cheese
1 cup reserved pasta water

chicken pasta

Cook the pasta according to the package instructions.

Over medium heat add olive oil to a large skillet, add ground chicken and sauté until fully cooked.

Add all the spices, sea salt and cook for 1 minute.

Add pasta, cheese, reserved pasta water and mix well until the cheese is melted.

Serve with simple green salad and garlic bread.

Enjoy!

Sugar free Oatmeal Raisin Chocolate Chips Cookies

Sugar free Oatmeal Raisin Chocolate Chips Cookies

  • Servings: 24
  • Time: 25 minutes
  • Difficulty: easy
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oatmeal raisin chocolate chips cookies

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These Oatmeal cookies are filled with delicious Raisin and Chocolate Chips, I love making them and my granddaughter loves to eat them.

preheat oven to 350

1 Cup Splenda brown sugar

2 Cups all purpose flour

2 Tsp. baking soda

1/2 Tsp. fine salt

1 1/2 Cups old fashion oats

1/2 Tsp. cinnamon

1/2 Tsp. freshly grated nutmeg

1 Cup of raisins

1 Cup mini chocolate chip

2 sticks of unsalted butter soften

2 eggs at room temperature

1/2 Tsp. ground vanilla or extract

line 3 cookie sheets with parchment paper and set a side.

Add butter and brown sugar in to a stand mixer bowl with the flat beater attached, mix for 2 minutes on medium speed until it has smooth consistency.

Add eggs one at a time making sure its fully incorporated.

Add Vanilla and mix well for a 1 minute.

In a separate bowl mix flour, baking soda, salt, nutmeg and cinnamon, add to the sugar and butter mixture in third, mix well for 1-2 minute.

With a medium size ice cream scope, scope the cookie dough on to the prepared cookie sheets making sure to leave 2 inches between each cookie.

Bake for 12-15 minutes.

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Let the cookies cool for 5 minutes on the cookie sheet, remove to cooling racks and let them cool completely, store in airtight container for up to two weeks, if they last that long 🙂

Enjoy!

Salad

  • Servings: 6
  • Time: 10 minutes
  • Difficulty: easy
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The best side dish to serve next rice, kebabs, grilled chicken, Hummus, Maqluba or just as a meal by itself. This middle eastern salad is full of flavor and it is so easy to make its hardly a recipe.

5 large roma tomatoes

2 medium romaine lettuce

3 medium Persian cucumber

2 stocks of celery

1/4 cup chopped Italian parsley

1/4 cup chopped cilantro

1/2 tablespoon salt or to taste

1/4 cup fresh lemon juice

1/4 teaspoon ground cumin

3 medium green onions

3 tablespoon chopped fresh mint

5 medium size radishes

Rinse all the vegetable and set a side to dry or use the salad spinner to remove the water.

Dice all the vegetables in to small size, add all in a large bowl.

Add lemon juice, salt and cumin, mix well and serve.

Maqluba

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Maqluba

  • Servings: 6
  • Time: 35-60 minutes
  • Difficulty: easy
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Maqluba is the national dish of Israel / Palestine, The dish can include a variety of vegetables, such as tomatoes, potatoes, cauliflower, carrots and eggplant! my favorite way to make it  with eggplant and cauliflower, chicken or lamb are the meats of choice to be used in Maqluba.

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Maqluba latterly translates to “upside down” in Arabic, when the casserole is inverted, the top has the crusty layer of the rice, some chose to have the vegetable on the bottom instead of the rice, but my mom always made it with the rice on the bottom, I love it and so my family.

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4 LB boneless skinless chicken breast or chicken thighs.
8 cups cold water
1 stick of cinnamon
2 bay leaf
1 large onion thinly sliced
1 med cauliflower cut up to floweret OR
1 large eggplant cut up in to 3 inches circles
3 cloves of garlic minced
3 cups of Jasmin rice or long grain rice
1/2 tablespoon of black pepper
1 1/2 tablespoon of salt divided
1 1/4 tablespoon of cinnamon powder
1 tablespoon of curry powder
1 teaspoon freshly grated nutmeg
1/2 teaspoon turmeric powder
2 teaspoon ground cardamom
6 cups reserved chicken broth
6 tablespoon olive oil divided
3 tablespoon butter

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Preheat oven to 425

In a large stockpot add water, chicken, cinnamon stick and bay leaf, bring to boil, lower the heat to medium low and simmer uncovered to avoid spells for about 25 minutes, making sure to skim off the foam every few minutes until the broth is clear.

In the main time, spread the eggplant on to nonstick or lined baking sheet in single layer, drizzle 3 tablespoon of olive oil and sprinkle 1/4 of tablespoon of salt, work the oil and the salt in to the eggplant, roast for 30 minutes.

Rinse the rice with cold water and drain, set a side.

In a medium size nonstick pot add the remaining olive oil, butter and Sauté the sliced onions until golden, add the garlic and sauté for 1 minute, make sure the pot is large enough in order to cook the entire meal in.

Add the sautéed onion and garlic to the rinsed rice, add all the spices, the remaining salt and pepper. mix well.

Remove the chicken from the broth on to a plate and let it cool for a minute, discard the cinnamon stick and bay leaf, reserve the broth.

Shred the chicken in to large bite size.

line the bottom of the pot with a layer of the rice and onion mixture, add a layer of eggplant or the vegetable you chose to use, repeat until all of the eggplant used and end up with a top layer of the rice.

Add chicken broth, cover and bring to boil, lower heat to simmer and cook for 25-30 minutes.

Let the rice stand in the pot covered for about 10 minutes.

Hold a large serving platter over the pot and invert the rice carefully and serve.

Some recipes have toasted nuts on top but i love this simple one! 

Served with plain yogurt or middle eastern salad