Category Archives: Main Dish

Slow Cooker Garlic Chicken

4 chicken breasts (skinless, boneless; frozen is fine)
2 heads of garlic
carrots (however many it will take to make about 3-4 cups chunks)
3/4 cup to 1 cup wine – red, white, or a combination thereof
1 1/2 tsp salt
1/2 tsp black pepper

Put the chicken breasts into the slow cooker and sprinkle them with the salt and the pepper.

Separate and peel the garlic cloves (leave whole), and peel (or just wash) and cut carrots into bite-sized pieces. Dump these on top of the chicken.

Pour the wine over the top of everything. Place lid on slow cooker, and cook on low for roughly 8 hours, or until chicken is cooked through.

Serve over mashed potatoes, rice, or pasta.

Farmers Market Frittata

Feeds 6 – 8

8 eggs (can also sub 2 egg whites for 1 egg for some of these)
6 slices bacon
1/2 pound mushrooms (whatever kind you like), sliced thin
1 onion, chopped
1/2 head green cabbage, shredded
1 sweet potato (about 6 – 8 ounces), cubed

Preheat oven to 375 degrees

Cook bacon in large oven-safe skillet over low to medium heat until crispy. Remove bacon; pat gently to remove grease, and crumble when cooled. Reserve about 3 tablespoons of the bacon grease in the skillet.

Increase heat to medium-high and add sweet potato; cook, stirring occasionally, until softened (about 4 -5 minutes). Stir in the cabbage, onion and mushrooms, then cook until browned, and vegetables have reduced in size (they will all give off a lot of liquid), about 4 – 5 minutes.

Whisk all eggs together in large bowl, then pour slowly over the vegetable mixture so that it is evenly covered. Sprinkle crumbled bacon evenly over the top (bacon will sink into the egg mixture).

Cook over medium-high heat until edges begin to set, but center is still runny (about 4 minutes).

Remove from heat and place skillet in oven. Bake until center is set and edges are golden brown (10 – 15 minutes). To check, give skillet a gentle shake; if center jiggles, it needs a bit more time.

Remove from heat, allow to cool slightly, then serve.

Season with salt and pepper to taste at the dinner table.

Slawed Fish Sandwiches

Adapted from this recipe, to make much simpler and lighter.
Servings: 8

4 tilapia filets (or any firm, white fish), about 1 pound
8 rolls, halved and toasted
2 tablespoons Dijon mustard
2 tablespoons pickle relish
1 tablespoon honey
1/2 head (about 1 pound) cabbage, shredded
salt and pepper to taste

Mix mustard, relish, and honey well in small bowl and set aside.

Cut each tilapia fillet in half. Sprinkle lightly with salt and pepper. In a skillet spritzed with nonstick spray, cook the tilapia pieces over medium heat, about 2 minutes on each side, until done.

Assemble sandwiches (on toast or rolls) as follows: spread mustard mixture liberally on the roll, then place 1 tilapia piece on the rolls, and top with a generous handful of shredded cabbage.

Serve with plenty of napkins (this will be messy!)

Chickpea Noodle Soup

I started with this recipe, then went from there.

Makes about 6 servings

2 cans chickpeas (garbonzo beans), rinsed and drained
8 ounces wide or spiral noodles
1 bunch kale, washed and chopped fine
3 large carrots, peeled and chopped fine
2 large celery ribs, washed and chopped fine
6 cups water
2 cubes vegetable bouillon

Pour six cups of water and vegetable bouillon into large pot and bring to a boil, to dissolve.

Add carrots and celery; cook about 5 minutes, until vegetables are crisp-tender.

Stir in kale and noodles; reduce heat; cover and simmer for about 5 minutes, or length of time as called for on noodle package.

When noodles are done, stir in chickpeas, then cover and simmer for 2 to 3 minutes.

Season with salt and pepper to taste. Serve hot.

Note: We use Ronzini Healthy Harvest Whole Wheat noodles for this; could use regular egg noodles instead, if preferred.

Kale and Potato Soup

Makes 6 servings

1 bunch kale
1 yellow onion, finally chopped
2 cloves garlic, finely chopped
1 pound potatoes, peeled and cubed small
2 tablespoons olive oil
4 cups vegetable broth
1/2 pound spicy sausage, sliced**

Remove tough stems from kale. Wash and dry leaves; cut crosswise into 1/4-inch ribbons.

In a saucepan, saute onion in oil over medium heat until soft; add garlic.

Add kale, potatoes, and vegetable broth. Simmer until kale is completely tender and potatoes are falling apart (about 45 minutes).

In a pan, fry sausage slices in oil & drain on paper towels. Continue cooking soup for another 15 minutes to allow the flavors to blend.

Season with salt and pepper to taste.

**We made this using 6 Morningstar Vegetarian Sausage patties instead, and thought it was delicious

Smothered Onion Chicken

Servings: 8

8 chicken breasts (frozen is fine)
2 tablespoons dried onion flakes (or 1 large onion, finely chopped)
1 can condensed cream of chicken soup (or similar type)
1 can chopped mushroom pieces, drained
1 package onion soup mix (dried)

Put chicken in crockpot. Dump all other ingredients on top of the chicken.

Cover; cook on medium (about 300 degrees) all day. Half an hour before serving, turn off crockpot to allow sauce to thicken.

Serve over rice or your favorite cooked pasta. Delicious!

Spaghetti with Peanut Sauce

Makes 4 servings, about 5 points per serving
(modified from original recipe)

8 ounces uncooked spaghetti, cooked (whole wheat preferred)
2 cups sugar snap peas (or other preferred crunchy veggies)
2 cups diced cooked chicken

3 tablespoons peanut butter (chunky is fine)
2 tablespoons soy sauce
2 tablespoons rice wine vinegar
2 tablespoons brown sugar

Combine all sauce ingredients in medium sauce pan and cook over medium heat until well blended. If desired. Stir in chicken and sugar snap peas; simmer for 1 – 2 minutes to thoroughly coat.*

Remove sauce from heat, stir sauce and pasta together, serve.

Note – this dish is also delicious when served cold.

*We prefer our veggies to retain a little bit of crunch. Depending on the vegetable(s) you use, they may require some cooking prior to adding to the sauce.

Green Pea Pesto

Makes about 6 servings (1 serving is about 2 heaping tablespoons)
(ever so slightly modified from Cooking with Amy‘s version).

1 cup frozen peas
2 cloves garlic, chopped fine
2 Tablespoons olive oil
2 Tablespoons parmesan cheese
1 Tablespoon minced walnuts (optional)

In small saucepan combine garlic and green peas, with just enough water to cover. Bring to boil over medium heat, then lower heat to simmer and cover the pan. Cook for 3 minutes or until peas are cooked through and garlic is no longer raw.

Drain the peas, reserving the water. Place peas, nuts, and olive oil in blender and blend, adding just enough water to make a smooth paste (about 1 tablespoon).

Combine mixture with parmesan cheese. Serve over cooked pasta.

Potato and Corn Fritatta

Makes 4 servings
(6 Points per serving)


1 large potato, peeled and diced small
4 eggs (or 1 cup egg substitute)
2 cups corn kernels (fresh or frozen)
4 shallots, peeled and chopped fine
2 cloves garlic, minced
1 red bell pepper, diced
2 Tbsp olive oil
3 oz (3/4 cup) shredded lowfat mozzerella cheese
1 oz (1/4 cup) shredded lowfat cheddar cheese

1. Heat olive oil in large skillet. Stir in garlic and onions and cook on medium heat until soft.

2. Add diced potato and cook until nearly translucent (about 10 minutes). Stir in chopped red bell pepper and cook an additional 2 – 3 minutes, then stir in corn and cook an additional 1 – 2 minutes.

3. In separate bowl, stir together eggs and cheese, then pour over top of potato and pepper mixture. Cook over medium heat for 6 minutes.

4. Remove skillet from heat; place under broiler and broil for 2 or 3 minutes, until top is firm and fritatta is cooked through.

5. Serve warm or cold. Salt and pepper to taste.

(Recipe adapted from this one)

Taco Pie

Makes 6 servings (6 points per serving)

1 tube prepared biscuits or crescent rolls (use lowfat variety)
1 pound ground turkey, lean (could also use veggie crumbles)
1 green bell pepper, chopped
8 ounces mozzerella, shredded
1 can (6 ounces) tomato paste
1 can (fill empty tomato paste can) water
1 package taco seasoning
1 medium onion, chopped

Press biscuits into greased pie pan, covering bottom and sides. Cook under broiler (on low) for about 5 minutes, or until biscuits are pale brown.

Brown meat; drain. Mix in all other ingredients, including cheese. Pour into baked shell.

Bake at 400 degrees for 15 minutes.