Baked Brussel Sprouts

BAKED BRUSSEL SPROUTS

Who would have thunk of all people, I would even attempt to eat a brussel sprout, and now it is a recipe on my blog!! I am not sure why I never tried them, but I was definitely missing out! Now, I have an easy vegetable to go with many of my meals! 

Ingredients:

• 1 lb brussel sprouts
• 1 cup raw bella mushrooms
• 1/4 choppped onion
• 1 tbsp minced garlic
• Himalayan salt and pepper to taste
• Olive oil spray (to Grease dish)

Directions:

1. Chop ends of sprouts and cut in half
2. Put in bowl and add other ingredients and stir
3. Put ingredients in greased deep dish and cook at 400 degrees for 13 minutes
4. ENJOY with your favorite dinner or lunch! I made grilled chicken and sweet potato fries to have with my sprouts! 

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Spaghetti Squash

Spaghetti Squash

Prep: 45 min. Bake: 20 min.

Yield: 5 servings

Ingredients:

1 medium spaghetti squash (4 pounds)

1 can (14-1/2 ounces) diced tomatoes, undrained

2 tablespoons prepared pesto

1/2 teaspoon garlic powder

1/2 teaspoon Italian seasoning

1/4 cup dry whole wheat panko bread crumbs

1/4 cup shredded Parmesan cheese

1 pound boneless skinless chicken breasts, cut into 1/2-inch cubes

1 tablespoon plus 1 teaspoon olive oil, divided

1/2 pound sliced fresh mushrooms

1 medium onion, chopped

1 garlic clove, minced

1/2 cup chicken broth

1/3 cup shredded cheddar cheese

Directions

• Cut squash in half lengthwise; discard seeds. Place squash cut side down on a microwave-safe plate. Microwave, uncovered, on high for 14-16 minutes or until tender.

• Meanwhile, in a blender, combine the tomatoes, pesto, garlic powder and Italian seasoning. Cover and process until blended; set aside. In a small bowl, combine bread crumbs and Parmesan cheese; set aside

• In a large skillet, cook chicken in 1 tablespoon oil until no longer pink; remove and keep warm. In the same skillet, saute mushrooms and onion in remaining oil until tender. Add garlic; cook 1 minute longer. Stir in the broth, chicken and reserved tomato mixture. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes.

• When squash is cool enough to handle, use a fork to separate strands. In a large ovenproof skillet, layer with half of the squash, chicken mixture and reserved crumb mixture. Repeat layers.

• Bake, uncovered, at 350° for 15 minutes or until heated through. Sprinkle with cheddar cheese. Broil 3-4 in. from the heat for 5-6 minutes or until cheese is melted and golden brown.

Nutritional Facts 1-1/2 cups equals 348 calories, 14 g fat (5 g saturated fat), 63 mg cholesterol, 493 mg sodium, 32 g carbohydrate, 7 g fiber, 27 g protein.

This is an awesome recipe that I found from my friend, fellow coach Andrea! It is a great dinner that has complex carbs that will not sit in your belly all night and turn into fat!! It's fuel for your body!!! 

Spaghetti Squash

                                 Spaghetti Squash!

Prep: 45 min. Bake: 20 min.

Yield: 5 servings

Ingredients:

•     1 medium spaghetti squash (4 pounds)

•     1 can (14-1/2 ounces) diced tomatoes, undrained

•     2 tablespoons prepared pesto

•     1/2 teaspoon garlic powder

•     1/2 teaspoon Italian seasoning

•     1/4 cup dry bread crumbs

•     1/4 cup shredded Parmesan cheese

•     1 pound boneless skinless chicken breasts, cut into 1/2-inch       cubes

•     1 tablespoon plus 1 teaspoon olive oil, divided

•     1/2 pound sliced fresh mushrooms

•     1 medium onion, chopped

•     1 garlic clove, minced

•     1/2 cup chicken broth

•     1/3 cup shredded cheddar cheese

Directions:

•     Cut squash in half lengthwise; discard seeds. Place squash cut side down on a microwave-safe plate. Microwave, uncovered, on high for 14-16 minutes or until tender.

•     Meanwhile, in a blender, combine the tomatoes, pesto, garlic powder and Italian seasoning. Cover and process until blended; set aside. In a small bowl, combine bread crumbs and Parmesan cheese; set aside.

•     In a large skillet, cook chicken in 1 tablespoon oil until no longer pink; remove and keep warm. In the same skillet, saute mushrooms and onion in remaining oil until tender. Add garlic; cook 1 minute longer. Stir in the broth, chicken and reserved tomato mixture. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes.

•     When squash is cool enough to handle, use a fork to separate strands. In a large ovenproof skillet, layer with half of the squash, chicken mixture and reserved crumb mixture. Repeat layers.

•     Bake, uncovered, at 350° for 15 minutes or until heated through. Sprinkle with cheddar cheese. Broil 3-4 in. from the heat for 5-6 minutes or until cheese is melted and golden brown.

Nutritional Facts:

 1-1/2 cups equals 348 calories, 14 g fat (5 g saturated fat), 63 mg cholesterol, 493 mg sodium, 32 g carbohydrate, 7 g fiber, 27 g protein.

Thank you to my awesome friend/fit club partner Andrea Youngblood for letting me share this recipe!!!