Ingredients

• 1 1/2 lb chicken breast – cut into 1 cubic inch pieces
• 4 cloves garlic – minced
• 2 Tbsp canola oil
• 2 c chicken broth
• 1 c cooking wine
• 1/2 c balsamic vinegar
• 1 c canned artichoke hearts – quartered and drained (not marinated)
• 1/3 c capers – drained
• 1 c sun-dried tomatoes
• 1/2 c whole-wheat flour
• 1 box whole-grain pasta
• grated parmesan cheese

Directions

In a large bowl, toss the pieces of chicken in the whole-wheat flour until all pieces are well coated.  In a large deep pan, heat the oil over medium heat.  Once heated through, saute the garlic until golden brown.  Next, saute the chicken pieces until lightly brown on all sides.  Remove the chicken from heat and set aside.

In the same pan, add the chicken stock, cooking wine and balsamic vinegar.  Bring to a boil and then reduce heat to simmer.  Simmer until sauce reduces by about one-quarter.  Add sun-dried tomatoes and capers and simmer for another 10 minutes.  Then, add chicken and artichoke hearts.

In a large pot, bring two quarts of water to a boil.  Put pasta into water and boil for nine minutes.  When pasta is done (should be al dente), remove from heat and drain (do not rinse).  Put the pasta back into the pot and add the contents of pan.  Mix well and serve with a dusting of parmesan.

Ingredients

• 1 16 oz. can of chick peas, rinsed and drained
• 1/2 yellow onion, finely chopped
• 1/4 cup of chopped black olives
• 1/4 cup of jarred roasted sweet red peppers, chopped
• 2 Tbsp. chopped garlic
• 1/2 Tbsp. olive oil
• 2 Tbsp. balsamic vinegar
• salt
• pepper

Directions

Rinse and drain chick peas thoroughly. Put them into a medium sized mixing bowl. Add the finely chopped onion, olives, roasted peppers and garlic. Mix with a spoon. Add the olive oil and balsamic vinegar. Season to taste with salt and pepper. Mix thoroughly and serve at room temperature.

Ingredients

• 2 cups mixed dry beans (navy, garbanzo, kidney)
• 1 tsp. baking soda
• 1 bay leaf
• 1 cup chopped onion
• 3 carrots, peeled and sliced (about 1 cup)
• 1 cup chopped celery
• 3 garlic cloves sliced
• 1/4 cup olive oil
• 1 tbsp. Italian seasoning
• 1/8 teaspoon chili flakes
• 1 tsp. dried rosemary
• 1 tsp. salt
• 1 cup peeled and cubed eggplant (or cabbage, squash, broccoli)
• 4 cups chopped fresh tomatoes (or 32 oz. canned)
• 1 large Idaho or baking potato, cubed (about 1 cup)
• 6 cups purified water (or vegetable stock for added flavor)
• 1 cup chopped fresh green beans or frozen peas
• 1 1/2 cups alphabet pasta or prepared barley
• 3/4 cup freshly grated Parmesan cheese
• Fresh cracked pepper

Directions

Soak the beans in a large pot with 6 cups of water and the baking soda overnight. Add the bay leaf to the pot, place over medium high heat, and boil the beans for 45 minutes until tender (they should pierce easily with a fork). Meanwhile, you can prepare the vegetables.

In a separate large pot, sweat the onions, carrots, celery and garlic in the olive oil on low heat for about 10 to 15 minutes, stirring occasionally to bring out the natural vegetable juices as a base for the soup. Stir in the Italian seasoning, chili flakes, rosemary and salt, along with the eggplant, tomatoes, potatoes and any other vegetables you’d like to use. Then pour in the water or stock and continue to cook for 20 minutes. Add the cooked beans, green beans or peas, and pasta or cooked barley to the soup and cook on medium heat for another 15 minutes.

Serve in a large soup bowl and sprinkle with fresh cracked pepper (optional) and 1 tablespoon Parmesan cheese. Or you could add a small dollop of pesto.

Ingredients

• 2 sweet peppers (red, yellow or orange will do)
• 1/2 lb. Extra Lean ground turkey (99%)
• 7 oz. tomato sauce
• 1 medium onion
• Sprinkle of low-fat cheese
• Olive oil
• Salt and pepper to taste
• Oregano, Basil and/or Thyme

Directions

Pre-heat oven to 350 degrees. Open the sweet peppers in half, empty and rince. Put them in a dish, inside facing up. Put a dash of olive oil across the dish. Cook in the oven for about 20 minutes.

Heat a saucepan. Mince an onion and cook it in a teaspoon of olive oil until softened. Add ground turkey and cook. Add tomato sauce. Salt and pepper as desired. You can also add basil or thyme or oregano.

Stuff the pre-cooked sweet peppers with the turkey stuffing. Sprinkle with emmental cheese (or whatever cheese you like) and put back in oven for about 20 – 30 minutes. Sweet pepper should be completely softened.

Serve hot.

Ingredients

• 1 lb. 99% lean ground turkey
• 1 16 oz. can kidney beans
• 1 32 oz. can of peeled whole plum tomatoes
• 1 green pepper – chopped
• 1 yellow onion – chopped
• 2 Tbsp. chili powder
• 1 Tbsp. ground cumin
• 2 cloves garlic minced
• salt and pepper to taste

Directions

In a pot, brown the ground turkey. Stir in the chili powder, garlic, cumin, salt and pepper. Mix well. Add in the onion and pepper. Cover and let simmer over low heat until onions and peppers are tender.

Add in the plum tomatoes. Using a spatula, break up the tomatoes into halves. Then add in the beans. Cover and simmer for 30 minutes.

To serve:
Scoop a chili into a bowl. Top with a 1/4 cup low-fat shredded cheddar cheese and 2 tablespoons of sliced Spanish olives.

Ingredients

• 1 tablespoon olive oil
• 1 large onion, coarsely chopped
• 3 cloves garlic, minced
• 1 pound butternut squash, peeled, seeded and cut into 1/2 inch chunks
• 1 red bell pepper, ribs and seeds removed, cut into 1-inch chunks
• 1/4 teaspoon chipotle chile powder
• Coarse salt and ground pepper
• 1 can (14.5 oz.) stewed tomatoes in juice
• 1 can (19 oz.) chickpeas, drained and rinsed
• 1 can (19 oz.) black beans, drained and rinsed
• 1/2 cup chopped cilantro
• Lime wedges for serving

Directions

1. In a dutch oven or 5-quart saucepan with a lid, heat oil over medium. Add onion and garlic and cook, stirring occasionally, until tender, 5 to 7 minutes. Add squash, bell pepper, and chile powder; season with salt and pepper and cook, stirring 1 minute. Add 1/2 cup water. Cover and simmer until vegetables are crisp-tender, about 7 minutes.
2. Stir in tomatoes and their juice, breaking them up with a spoon; add chickpeas, black beans, 1/4 cup cilantro, and 1/2 cup water. Bring to a boil. Reduce to a simmer, partially cover, and cook until lightly thickened, about 20 minutes.
3. Season with salt and pepper. Stir in remaining cilantro and spoon into serving bowls. Serve with lime wedges.

Ingredients

• 1 cup Grape Tomatoes – cut in half
• 1 1/2 cups cucumber – sliced and quartered
• 1/2 cup Red Onion – chopped medium
• 1/2 cup Red Pepper – chopped
• 1/2 cup Green Pepper – chopped
• 1/2 cup Crumbled Fat Free Feta Cheese
• Salt, Pepper and Oregano to taste
• 1 Teaspoon Olive Oil
• 1 Tbsp Balsamic Vinegar
• 6 Stacy’s Pita Chips – Crushed

Directions

Cut up the vegetables as described and place into bowl. Add salt, pepper and oregano to taste. Add olive oil and vinegar and toss. Crush the Stacy’s Pita Chips and set aside. When you are ready to eat, add the Fat Free Feta and Stacy’s Pita Chips and mix well. Serve/eat immediately.*

* If keeping over night, add the olive oil, vinegar, feta and Pita Chips right before serving. It will help keep the salad crisp.

Ingredients

• 1/2 yellow onion, thinly sliced lengthwise
• 2 garlic cloves, sliced thin
• 1/2 cup dry white wine
• 1 can (14 oz.) artichoke hearts, drained, rinsed and quartered lengthwise
• 1/3 cup pitted kalamata olives, quartered lengthwise
• 1 pint grape tomatoes, halved lengthwise
• 1/4 cup grated Parmesan, plus more for serving
• 1/2 cup fresh basil leaves, chopped
• 12 oz. whole-wheat penne
• Salt and ground pepper

Directions

1. In a large pot, boil water.  Once it reaches a full boil, add penne until it is cooked. Drain, but reserve 1 cup of pasta water. Return pasta to pot.
2. Meanwhile, in a large skillet, heat 1 tablespoon oil over medium-high heat. Add onion and garlic, season with salt and pepper, cook, stirring occasionally until lightly browned, 3 – 4 minutes. Add wine and cook until evaporated, about 2 minutes.
3. Stir in artichokes and cook until starting to brown, 2 to 3 minutes. Add olives and half of the tomatoes; cook until tomatoes start to break down, 1 to 2 minutes. Add pasta to skillet. Stir in remaining tomatoes, oil, cheese, and basil. Thin with reserved pasta water if necessary to coat the pasta. Serve with additional cheese.