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Quick & Easy Mashed Potato Topped Chicken Casserole

February 5, 2012 By 4 Comments
chicken mashed potato casseroleThere are those nights when you have a bit too much going on to focus on meal prep, but need a dinner that looks like you put in a little extra effort.  This Quick & Easy Mashed Potato Topped Chicken Casserole will do the trick.  Jarred gravy, canned spinach & instant mashed potatoes are the cheats here, that speed the process up and cut down on prep work & mess. It makes an excellent healthier alternative to traditional Shepherd’s Pie.  Fresh chicken, mushrooms & onions give it the cooked from scratch feel.

chicken mushroom and spinach potato casserole

Preparing the chicken and vegetables right in the casserole saves on clean-up time.

mashed potato topped chicken casserole

Piping the potatoes takes far less time than you would think, and it makes the dish look special.

Quick & Easy Mashed Potato Topped Chicken Casserole
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Recipe type: Entree
Author: Robin Gagnon
Prep time: 5 mins
Cook time: 25 mins
Total time: 30 mins
Serves: 4-6
Healthier alternative to Shepherd’s Pie, featuring chicken, mushrooms, spinach and onions, in gravy topped with mashed potatoes.
Ingredients
  • 1- 1 1/2 lbs. chicken breast
  • 4 oz. sliced mushrooms
  • 1/2 sweet onion (diced)
  • pinch of dried thyme
  • tbs. butter or margarine
  • jar of chicken gravy
  • can of spinach
  • box of instant mashed potatoes (both pouches) prepared as directed
Instructions
  1. Preheat oven to 350 degrees.
  2. Place shallow stove-top safe casserole dish over med-high heat, and melt the butter.
  3. Saute onions until nearly done, then add chicken.
  4. Once outside of chicken is cooked, add mushrooms, saute for a minute.
  5. Add can of drained spinach & jar of gravy.
  6. Stir and simmer while preparing instant mashed. (do them in microwave, and don’t make them too hot)
  7. When potatoes are cooled a little, pack them in piping bag with large rosette tip.
  8. Pipe them on top of the chicken sauté.
  9. Bake until top edges of potatoes are golden brown.
  10. Serve.
Notes

If you are in a real hurry, just plop the potatoes on in dollops.

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Filed Under: Casseroles, Entrees, Food, Poultry, Recipes Tagged With: ,

Meatless Portuguese Burritos

February 1, 2012 By 4 Comments

Meatless portuguese burritoI have been experimenting with vegetarian “faux” meats a bit lately.   No, I am not going vegan, not even vegetarian, just trying to eat healthier overall, and if I can get flavor from an ingredient that is better for me, I am all-up-for-that.  When I saw vegetarian chorizo  at my local grocer, I just had to give it a try.  You see, I hate sausage, but love the flavor chorizo gives to dishes.

When I bought the vegetarian chorizo, I was under the impression that it was links, but soon realized, it was meant to be squeezed out of it’s casing, which would not work for what I had in mind.  On to plan “B”.  I had kale, and I had low-fat tortilla wraps (sun-dried tomato flavor), Meatless Portuguese Burritos it would be.

Meatless Portuguese Burritos
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Recipe type: Entree
Author: Robin Gagnon
Prep time: 5 mins
Cook time: 15 mins
Total time: 20 mins
Serves: 6
Vegetarian chorizo & kale make for an exotic low fat burrito.
Ingredients
  • 10 oz. vegetarian chorizo
  • large bunch of kale (de-stemmed)
  • 1/4 vidalia onion (diced)
  • dozen large black olives (chopped)
  • 1 oz. sun-dried tomato (dry, not oil packed) (chopped)
  • clove of garlic (crushed/minced)
  • 6 low-fat tortilla wraps
  • 6 slices of 2% cheese
Instructions
  1. Spray non-stick pan with cooking spray.
  2. Saute the onion, chorizo, garlic until the onion is nearly cooked.
  3. Add the kale, olives and sun-dried tomato, saute, until the kale is fully cooked.
  4. Place a 1/2 cup of the mixture on each tortilla, and top with a slice of 2% cheese.
  5. Roll up each burrito.
  6. The burritos can then be either pan-fried or baked. Either way, spray pan with cooking spray, as well as tops on burritos and flip over once bottoms are crisp.
Notes

Sour cream, creamy rice or beans would make excellent accompaniments.

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While the results had pretty good flavor, something was missing for me.  I will make these again, but will double up on the sweet onion, add a diced chicken breast, and cut the vegetarian chorizo in half.

Filed Under: Entrees, Food, light recipes, Recipes, Vegetarian

Pancetta Wrapped Green Beans: Appetizer Recipe

January 27, 2012 By 4 Comments

green bean pancetta appetizer recipeThis easy appetizer recipe could double as a salad course.  The fresh green beans still have a little snap to them, and the pancetta and balsamic dressing really add a punch of great flavor.  Pancetta (an Italian bacon) is lower in fat than American bacon, so while this appetizer has a decadent edge to it, it really is pretty healthy.

Pancetta Wrapped Green Beans would also pair well with a bowl of soup for lunch, or make a double or triple batch of the recipe, for your next party buffet.

Pancetta Wrapped Green Beans Recipe
5.0 from 1 reviews
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Recipe type: Appetizer
Author: Robin Gagnon
Prep time: 10 mins
Cook time: 15 mins
Total time: 25 mins
Serves: 6-8
Easy appetizer, featuring fresh green beans and crispy Pancetta.
Ingredients
  • 1 lb. fresh green beans (de-stemmed)
  • 1/4 lb. Pancetta (thin sliced – deli)
  • 1/4 cup balsamic vinegar
  • 2 tbs olive oil
  • 1 clove garlic (crushed minced)
  • 1/8 tsp. Kosher salt
  • generous pinch of thyme
  • pinch of black pepper
Instructions
  1. Preheat oven to 375 degrees.
  2. Whisk together the vinegar, oil, garlic, thyme, salt & pepper.
  3. Drop in de-stemmed green beans and coat with the dressing.
  4. Wrap green beans in Pancetta (about 5-6 per pocket), and hold in place with toothpick. Reserve the remaining dressing.
  5. Bake the pockets for 8 minutes pick side up, then flip over and bake an addition 7 minutes.
  6. Carefully remove picks when plating.
Notes

If you don’t want your beans to have crispness, you could always partially steam and cool them, before adding to the balsamic dressing.

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Filed Under: Appetizers, Recipes, Vegetables Tagged With: , ,

Sweets for My Sweet

January 26, 2012 By 5 Comments
This afternoon, shortly after I had just finished working on a new vegetarian dish, my daughter gave the cookie card to her ABA therapist*.  When I told her we didn’t have any, she went back through her book and found the card for animal crackers.  I didn’t really feel like cooking more, but couldn’t leave the house to buy cookies, and it is important to reinforce her proper use of the cards, so I decided to whip up a batch of cookies on the fly.  As I was mixing the ingredients, I was thinking about the struggle my daughter has each day, trying to communicate her basic needs, so I went with pink heart cookies, for my little sweetheart.

*Due to M’s autism a good portion of her communication is relayed through the use of picture cards.

Pink Heart Cookies
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Recipe type: Cookies
Author: Robin Gagnon
Prep time: 15 mins
Cook time: 10 mins
Total time: 25 mins
Serves: approx. 3 dozen
Quick pink heart cookies.
Ingredients
  • 1/2 cup butter
  • 2 oz. cream cheese
  • 2/3 cup sugar
  • 1/2 tsp vanilla extract
  • 4 drops red food coloring
  • 1/4 tsp kosher salt
  • 1 egg
  • 2 cups flour
Instructions
  1. Preheat oven to 350 degrees.
  2. Cream together butter, cream cheese, and sugar.
  3. Add remaining ingredients, and mix thoroughly.
  4. Form dough into ball, then roll out on floured or sugared surface.
  5. Cut out hearts with cookie cutter.
  6. Place on parchment lined baking sheet, and bake for 10 minutes.
  7. Serve.
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Filed Under: Cookies, Desserts & Sweet Baked Goods, Food, Recipes Tagged With: ,

Pancetta Egg Cups : Italian Breakfast Recipe

January 22, 2012 By 5 Comments

pancetta egg cups recipeThis Pancetta Egg Cups recipe is a quick and easy breakfast, that seems decadent, but in actuality is quite diet friendly.  If you don’t know what Pancetta is, it is an Italian form of bacon, which can be bought as slabs, or right from the deli.  It packs all the awesome flavor of bacon, but with less fat. This recipe uses thin slices from the deli, egg whites & rather than a reduced fat cheese, a smaller portion of sharp cheddar, since it packs a lot of flavor.  Try these Pancetta Egg Cups, you will feel spoiled, yet won’t blow your diet.

Pancetta Egg Cups Recipe
5.0 from 2 reviews
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Recipe type: Breakfast
Author: Robin Gagnon
Prep time: 5 mins
Cook time: 6 mins
Total time: 11 mins
Serves: per person
Decadent diet friendly breakfast, that is quick and easy to make.
Ingredients
  • (ingredients listed are per serving)
  • 3 thin deli slices Pancetta (1 oz.)
  • 2 egg whites (lightly beaten)
  • 1/2 ounce sharp cheddar
  • 1-2 fresh basil leaves (chiffonade = thinly sliced)
  • 1-2 slices of toast
Instructions
  1. Preheat oven to 375 degrees.
  2. Coat muffin tins with cooking spray.
  3. Line each muffin cup with a slice of Pancetta.
  4. Scoop some egg white into each cup, leave room for cheese.
  5. Top with crumbed sliced sharp cheddar.
  6. Bake for 5-7 minutes, until eggs are fully set.
  7. Gently pop each egg cup out (a spoon or chopstick is helpful for this), and place on top of toast.
  8. Top with basil & serve.
Notes

As shown, over one slice of dry light wheat toast. Total of 320 calories, leaving you a bit of wiggle room for coffee and some fruit or juice.

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Pancetta Egg Cups : Diet Friendly Italian Breakfast Recipe

Filed Under: Eggs, Food, light recipes, Recipes

Spicy Chicken, Black Bean and Sweet Onion Soup

January 17, 2012 By 7 Comments

I have been working on eating healthier this year, by eating less junk food & refined carbohydrates.  This recipe for Spicy Chicken, Black Bean and Sweet Onion Soup is a result of this endeavor.  It is high in protein and fiber, has a wonderfully flavorful broth and is quite satisfying.  You will be surprised how rich the broth is, especially considering the relatively short simmer time.

Spicy Chicken, Black Bean and Sweet Onion Soup
5.0 from 2 reviews
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Recipe type: Soup
Author: Robin Gagnon
Prep time: 10 mins
Cook time: 45 mins
Total time: 55 mins
Serves: 6-8
Ingredients
  • 1 1/2 large sweet onions (quartered & sliced)
  • 1 tbs. oil
  • 1/2 tsp kosher salt
  • 2 chicken breasts (about a pound)
  • 1 qt. (4 cups) chicken broth
  • 1 can diced tomatoes (15 oz.)
  • 1 can tomato sauce (8 oz.)
  • 1 can black beans (15 oz) rinsed
  • 2 bay leaves
  • 1 tbs. paprika
  • 2 tbs. chili powder
  • 1/2 tbs pickled jalapeno (small diced)
  • 1 tsp balsamic vinegar
Instructions
  1. Put oil in dutch oven (or other soup appropriate pan), on med-high heat.
  2. Once hot, add sweet onions and salt. Saute, until soft.
  3. Cut the chicken into 1/2″ chunks, and add to pan, saute, until outside of chicken is cooked.
  4. Add remaining ingredients, expect for the balsamic vinegar. As soon as it shows signs of starting to boil, cut down to low, and simmer for 1/2 hour.
  5. Add balsamic and simmer for another 5 minutes.
  6. Serve as is, or with rice or tortilla chips.
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Not quite what you were looking for? Why not try my Classic Chicken soup recipe.

Filed Under: Recipes, Soups, Stews & Chilis

Baking Fries in the Oven

January 12, 2012 By 6 Comments

baking fries in the ovenBaking fries in the oven is both easy and lower in fat.  Oven fries can be baked simply with oil and seasoning or a seasoned coating, either way, oven baked fries will be considerably lower in fat than the deep fried  version.  I have included instructions for both ways of baking them.

Either style of  baked fries is made by cutting potatoes into wedges or steak fry size, and baking at 425° once coated.

  • For a traditional fry: Simply mix the potatoes in a large bowl with olive or canola oil, herbs and seasonings can either be added right to the oil before mixing, or can be sprinkled along with some sea/Kosher salt on them, when they are placed on a baking sheet.  The potatoes will then go in a preheated 425° oven, until cooked through (about 25 minutes).
  • For a seasoned coated fry (shown above):  Dredge the cut potatoes in a mixture of-  1/4 c.  flour, 1/8 c. bread crumbs, 1 tsp. Mrs. Dash (or other seasoning), salt & pepper. Put a tbs. of oil spread out onto baking sheet, place potatoes on sheet and spray tops with non-stick cooking spray.  Bake for approx. 25 minutes at 425°, or until soft in centers.

oven fries for kidsMy daughter just can’t get enough of these fries.  I’m sure your kids will love them as well, and you will feel good about serving them.

Filed Under: Recipes, Vegetables Tagged With: , , ,

Light Recipe: Easy Cheesy Broccoli Stuffed Chicken

January 5, 2012 By 22 Comments

light cheese and brocolli stuffed chicken recipeLike half of America, I am currently trying to eat healthier for the New Year.  For dinner tonight I came up with this simple and light version of broccoli and cheese stuffed chicken, complete with a flavorful gravy.  It was cooked on the stove top, and on the table quickly.  I didn’t measure while making this, but the recipe should be easy to duplicate anyway.  The cheese spread wedges really don’t melt, so pan frying is not a problem.

Light Recipe: Easy Cheesey Broccoli Stuffed Chicken
5.0 from 2 reviews
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Recipe type: Light Entree
Author: Robin Gagnon
Prep time: 10 mins
Cook time: 15 mins
Total time: 25 mins
Serves: 1 per
This is a recipe that is easily pleases both dieters and the rest of the family.
Ingredients
  • small chicken breasts (1 per serving)
  • Laughing Cow Light Creamy Swiss Wedges (1 per serving)
  • steamed broccoli
  • Mrs. Dash Salt-free Seasoning (I used table blend)
  • non-stick cooking spray
  • clove of garlic (crushed/minced)
  • chicken broth
  • fat free milk
Instructions
  1. Pound out chicken breasts. (just put each between two sheets of plastic wrap and pound with back of a skillet)
  2. Lift off top sheet of wrap and sprinkle generously with seasoning. Replace wrap.
  3. Flip over & remove top wrap and discard. Break up a wedge of the cheese spread, and line up on breast slightly off center. Add broccoli florets tops, in same area.
  4. Use the remaining piece of wrap to assist you in rolling the breast and forming it snugly.
  5. Spray skillet with cooking spray, put on med heat.
  6. Once hot, add the stuffed breasts. Cover.
  7. Gently flip the breasts a few times, to ensure even cooking. Don’t worry about the cheese melting out, it isn’t very meltable.
  8. Once cooked through, remove breasts and set aside. Drop the garlic in the skillet, add a generous splashes of broth and fat free milk and increase the heat to med-high, to quickly reduce and cook garlic.
  9. Pour the sauce over breasts and serve.
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Filed Under: Entrees, Food, light recipes, Poultry, Recipes Tagged With: , , , ,

Warm Italian Vegetable Salad with Fresh Mozzarella: Light Recipe

December 30, 2011 By 7 Comments
warm italian salad with mozzarellaThis Warm Italian Vegetable Salad with Fresh Mozzarella is a quick and easy light recipe to help you keep your New Year’s resolutions to eat healthier, and/or loose a few pounds.

Warm Italian Vegetable Salad with Fresh Mozzarella: Light Recipe
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Recipe type: Salad
Author: Robin Gagnon
Prep time: 5 mins
Cook time: 10 mins
Total time: 15 mins
Serves: 1 per
Ingredients
  • (quantities are per serving)
  • 1 small zucchini (quartered and sliced)
  • 1/2 med. size sweet onion ( rough diced)
  • 1 tsp olive oil
  • pinch of salt
  • pinch of red pepper flakes
  • 6-8 grape tomatoes
  • 3-5 fresh basil leaves
  • cup of arugula (or other dark salad greens)
  • 2 slices of fresh mozzarella
  • balsamic & olive oil for drizzling
  • fresh ground pepper
Instructions
  1. Put tsp of olive oil in saute pan on med-high heat. Add the sweet onion and zucchini, sprinkle with the salt and red pepper flakes, saute until nearly cooked.
  2. Cut grape tomatoes into 2-3 pieces, and cut basil into narrow strips (chiffonade). Toss into the pan and quick saute, just until tomatoes are warmed through.
  3. Place arugula in plate, and top with the vegetable saute. Place the fresh mozzarella on top, grind pepper over it and drizzle with olive oil and balsamic vinegar.
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Filed Under: Food, light recipes, Recipes, Salads, Vegetarian Tagged With: , , ,
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