Easy Lower Fat (But Still Delicious) Chicken Pot Pie

Lower Fat (But Still Delicious) Chicken Pot Pie

This recipe can be made vegetarian by substituting Quorn for chicken or made vegan by using Gardein cutlets, dairy-free mashed potatoes, and a dairy-free crust.

1 organic frozen pie crust (I used 365 brand)

About 2 cups cooked chicken cut in bite-sized chunks (I used leftover roast chicken from a previous dinner) OR defrosted Quorn Naked Cutlets OR Gardein cutlets

8-9 oz. organic frozen mixed vegetables, defrosted (peas, carrots, green beans, etc) or any leftover cooked veggies you have on hand

3 tbs. Earth Balance spread

16 oz. (1 container) soy creamer (I used Trader Joe's brand but Silk makes a good one too)

2-3 tbs. flour

1/3 cup fresh chopped onions or frozen pearl onions

1 tsp. garlic powder

1/2 bag Alexia brand mashed potatoes OR about 11 oz. of your favorite pre-cooked mashed potatoes or leftover home made mashed potatoes.

1 tsp. onion powder

1 tsp. fresh ground pepper or to taste

1 tsp. salt or to taste

Pinch of thyme leaves

1 tbs. olive oil

Preheat oven to 400 degrees.

Make mashed potatoes according to directions. You can doctor them up with some Earth Balance and seasonings if you want. Set aside.

In a saute pan, heat olive oil over medium-high heat and saute onion for a couple minutes until tender but not browned. Add frozen veggie mix. Season with salt, pepper, garlic powder, onion powder and thyme. Add chicken chunks. Cook until veggies and chicken are heated through. Set aside.

In a large pot or saucepan, melt Earth Balance over medium-high heat. Whisk in flour - starting with 2-3 tbs. (you might need a little more in a bit). Whisk for about 30 seconds. Add a pinch of salt, pepper, and garlic powder. Slowly add in most of the soy creamer, whisking constantly. Mixture should start to thicken - if it gets too thick add more soy creamer, if it's too thin, add another sprinkle or two of flour. Sauce should be smooth and velvety - just slightly thick. Pour vegetable and chicken mixture into the pot with the sauce. Taste and adjust seasonings and needed. Combine well. Pour everything into your defrosted pie crust.

Spread a layer of cooked mashed potatoes on top. Bake 25-35 min. until crust is cooked through and slightly browned. Everything else is already pre-cooked, so it just needs to heat through.

Meatless Monday: Eggplant Lasagna

For this Meatless Monday, here's a tasty vegetarian combination of two Italian favorites: Lasagna and Eggplant Parmesan.

Eggplant Lasagna

3 sheets fresh lasagna pasta (or 3-4 sheets of your favorite no-boil lasagna noodle)

3/4 - 1 jar good quality tomato sauce (I used Dave's Gourmet Tomato Basil, but you can pick your favorite)

8 oz ricotta cheese (low-fat if you prefer)

4-6 oz grated Parmesan or Parmesan Blend

9 slices grilled eggplant (you can do this ahead OR use Trader Joe's frozen low-fat eggplant cutlets)

8 oz fresh spinach or arugula

1/2 cup fresh basil leaves, stems trimmed 

1 tsp. garlic powder

1 tsp. salt or to taste

1/2 tsp fresh ground pepper or to taste

1 tbs. extra virgin olive oil

10 fresh small mozzarella balls (ciliegine) OR fresh enough sliced fresh mozzarella to cover the top of the lasagna

Preheat oven to 400 degrees.

In a rectangular baking dish, drizzle a little olive oil on the bottom and add about 1/4 cup of tomato sauce (just to get the bottom wet). Cover bottom of the dish with lasagna sheets - if you are using fresh pasta like I did, you will probably only need one. Spread sheets with ricotta cheese, sprinkle on some Parmesan, and season lightly and evenly with garlic powder and pepper. Top with eggplant slices. Add some of the fresh basil and spinach to cover. Add a bit more sauce, and repeat this process until you run out of pasta sheets. Finish the top with a pasta sheet, remaining sauce, fresh mozzarella, and a little drizzle of olive oil. Bake for 35-45 minutes or until pasta is soft and cheese is melted and bubbly.

This pairs well with a zucchini, tomato, and onion medley - the recipe for which can be found here.

Wine suggestion:

Try a full-bodied red Zinfandel, Cabernet Sauvignon, or this lovely Meritage - Hannah Nicole Vineyards 2005.

Butternut Squash Ravioli with Brown "Butter" Sage Sauce and Broccoli Rabe with Garlic and Lemon

Butternut Squash Ravioli with Brown "Butter" Sage Sauce

Using Earth Balance spread and soy creamer saves a lot of fat and calories without sacrificing the taste of this delicious dish!

Two 6 oz packages or One 16 oz packages of your favorite brand of squash ravioli (I used Trader Joe's Fresh Butternut Squash)

8 oz organic fresh or frozen butternut squash cut in cubes (I got mine pre-cut, but I chopped it into even smaller cubes)

3 cloves of garlic chopped

1 tsp pumkin pie spice (or  you can substitute 1 tsp cinnamon with a little grate of fresh nutmeg)

3-4 tbs extra virgin olive oil

2-3 tbs organic Earth Balance spread

2 tsp garlic herb butter (Kerry gold) - optional

6-7 fresh sage leaves chopped roughly

1-2 tbs agave syrup (can substitute real maple syrup or brown sugar)

1/2- 3/4 cup organic soy creamer (I used Trader Joe's brand)

1/2-3/4 cup Imagine Brand No-Chicken broth or vegetable broth or chicken broth

1-2 tsp  kosher salt or to taste

Fresh ground pepper to taste

*1/4 cup white wine optional

Ravioli

Prepare butternut squash ravioli by placing them in a large pot of boiling salted water and cooking them 3-4 min (they will not take too long since it is fresh pasta)

Butternut Squash 

Pre-heat oven to roast 400 degrees.

Put about 1tbs olive oil on a sheet pan and sprinkle with a little salt. place the squash cubes on top and season with pumpkin pie spice and fresh ground pepper. Drizzle the agave syrup or other sweetener on top and toss to coat evenly. Roast 20 -25 minutes until just tender.  set aside while preparing the sauce

In a saucepan on medium high heat 1-2 tbs olive oil and Earth Balance with a sprinkle of salt. When melted  add the garlic and saute about 30 seconds just to get slightly soft but not brown. Add in 3 of the chopped sage leaves and saute for a few seconds. Add in the soy creamer, broth and wine if you are using it. Add the roasted squash and the garlic herb butter. Let sauce reduce - it will take 4-5 minutes. Add in cooked butternut squash ravioli and the rest of the fresh sage leaves and toss gently to coat with sauce you can add a bit more soy creamer or broth if you want a thinner sauce.

Did you know broccoli rabe isn't actually in the broccoli family? Also called rapini, this dark leafy vegetable packs a nutritious punch. High in vitamins and minerals like folate, calcium, iron, and fiber as well as phytochemicals (thought to help prevent cancer), broccoli rabe is a great alternative to spinach or regular broccoli. It is widely used in European and Asian cuisines - particularly in Italy - but its popularity is on the rise here as well.

Quick Sauteed Broccoli Rabe with Garlic and Lemon

About 1 lb fresh broccoli rabe - cleaned

3-4 cloves garlic, chopped

Juice of one lemon

1-2 tbs. extra virgin olive oil

Salt and fresh ground pepper to taste

Chop the cleaned broccoli rabe and place in a large pot of boiling water. Cook for 10-15 minutes (this will help remove the bitterness). Drain and dry very well. Heat olive oil in a large skillet over medium heat. Add a sprinkle of salt and the chopped garlic. Saute garlic until just tender (not browned) and add broccoli rabe. Saute until tender, 3-5 minutes depending how you like your vegetables. Re-season with salt and pepper to taste. Squeeze in fresh lemon juice. Toss to coat. Add a drizzle of extra virgin olive oil before serving if desired.

Whole Wheat Pizza with Turkey Apple Sausage, Caramelized Onions, and Homemade Fig/Olive Jam

I recently tasted an usual but delicious spread at my cousin's house - Sweet Kalamata Olive Spread from Trader Joe's. I went to two different Trader Joe's in an effort to find it for myself, but alas, it has been discontinued! Here's a version I created, adding some organic brown figs for a more complex flavor. Turns out I like it even better than the original!

Fig and Kalamata Olive Jam 

2 pints organic brown figs, cut into slices

8 oz. pitted Kalamata olives, drained (jarred or from the salad bar at your local grocery store)

1/2 cup balsamic vinegar

1/4 cup sugar

1 tbs. extra virgin olive oil

1 tbs. chopped fresh rosemary

Heat oil in a saucepan over medium-high. Add the figs and olives and saute 3-4 minutes until figs are tender. Add the sugar, vinegar, and rosemary. Lower the heat and Cook 7-10 minutes or until vinegar is absorbed and the mixture thickens into a jam-like consistency. Add a little more vinegar if it dries out too fast. Cool and spoon into mason jars or a tupperware. Keeps up to two weeks in the refrigerator. Serve with cheese and crackers or bruschetta (it's especially nice on rosemary foccacia crackers - I found some at Whole Foods). Or you can use it on a pizza, like I did last night! Recipe follows.

Whole Wheat Pizza with Turkey Apple Sausage, Caramelized Onions, and Fig/Olive Jam

1 whole wheat pizza dough

1 sweet onion, sliced

2 links chicken apple sausage (or your favorite sweet sausage)

About 5 baby portabello mushrooms, sliced

About 3 tbs. fig and olive jam

1 tbs. olive oil

About 1/4 cup ricotta cheese (enough to spread a thin layer on the bottom of the crust)

About 8 small mozzarella balls

1/4 cup fresh grated Parmesan or Parmesan blend

1/4 cup jarred tomato sauce

Fresh basil leaves

1 tsp. garlic powder

Sprinkle of salt and pepper to taste

Preheat oven to 450 or 500 degrees (depending how high your oven can go). Roll out the dough on a floured surface. In a saute pan, heat olive oil over medium-high heat and add onion. Saute 3-4 minutes until softened and add a pinch of salt. Add mushrooms and saute another minute or so.Cut sausage into rounds and add to the onion and mushrooms. Saute until browned and heated through. Let mixture cool.

Spread tomato sauce on the dough in a thin, even layer. Plop on ricotta cheese, then smooth out. Season with a sprinkle of salt, a little garlic powder, and some of the Parmesan. Top with onion, sausage, and mushroom mixture and arrange ingredients evenly. Dot pizza with fig and olive spread and mozzarella balls. Sprinkle on remaining Parmesan. Bake for 15 minutes or until crust is nicely browned and cooked through. Top with fresh basil just before serving.

Turkey Meatloaf with Truffled Parmesan Mashed Potatoes and Maple Glazed Brussel Sprouts with Crispy Onions

Now that it's finally cool enough to turn the oven on - here's a lovely dinner to usher in the fall season.

Turkey Meatloaf

1 lb organic ground dark meat turkey

3/4 cup seasoned breadcrumbs

1 tsp. garlic powder

1/2 packet (about .5 oz) organic onion soup mix (I used Simply Organic brand, but Fantastic Foods makes a good one as well)

1/2 tsp. salt

1/2 tsp. fresh ground pepper

2-3 tbs. Worcestershire sauce

3 tbs. ketchup

3 tbs. your favorite bbq sauce

1 egg

Preheat oven to 400 degrees. In a bowl, gently combine all ingredients except the egg with your hands or a fork. When combined, add egg and mix gently but thoroughly. Put mixture into a loaf pan and bake for 45-60 minutes or until cooked through. After 35 minutes, cover with foil for the remainder of the cooking time.

Truffled Parmesan Mashed Potatoes

3-5 medium-large organic potatoes (Russet or Yukon Gold are best) OR you can cheat by using Alexia brand frozen organic Yukon Gold mashed potatoes. Prepare according to directions, then add the remaining ingredients.)

2-3 tbs. Earth Balance spread

1-2 tbs. black truffle butter (I used D'artagnan brand) OR 1 tsp. or a drizzle black truffle oil*

1/4 cup fresh grated Parmesan or Romano cheese (more if you like it really cheesy)

3/4 - 1 cup Silk brand soy creamer OR milk

1 tsp. salt or to taste

Fresh ground pepper to taste

Peel the potatoes if you wish (I generally don't when I use Yukon gold), then cut them into chunks. Place into a large pot of boiling water and cook until tender. Drain. With a potato masher, smash them down a little bit. Add salt, pepper, soy creamer, cheese, truffle butter/oil, and Earth Balance. Continue to mash until they reach desired smoothness. Adjust seasonings if necessary and add more soy creamer if they need to be thinned out

.

*I know truffle butter/oil is a bit pricey, but you only need to use little bit at a time and the results are fantastic. Keep the butter in the freezer to extend its shelf-life. Truffle oil can occasionally be found in the specialty foods section of TJ Maxx or Marshalls stores for just a fraction of its typical cost! Either way, it is a worthwhile investment for your pantry. 

I read a distressing article in the New York Times on October 5th by noted health authority Jane E. Brody that said even though everybody knows vegetables are good for them, most people are not eating enough of them. According to the National Center for Disease Control and Prevention, "Americans have fallen far short of the goal set a decade ago to increase consumption of vegetables."

Even though brussel sprouts have a bad reputation in terms of taste, they have great health benefits! In fact, the entire cruciferous vegetable family (broccoli, kale, cabbage, and collard greens to name a few) have been shown to help protect against cancer. I was never a huge fan of brussel sprouts, but after developing this recipe, I've changed my mind. Hopefully I can convert some skeptics.

Maple Glazed Brussel Sprouts with Crispy Onions

1-2 lbs. brussel sprouts, cleaned and tough bottoms trimmed (cut very large ones in half)

2-3 tbs. real maple syurp

1/4 - 1/3 crispy dried onions (I used Trader Joes brand but you can also use Lar's brand - both are a great all natural alternative to French's.)

Salt and fresh ground pepper to taste

1-2 tbs. olive oil

1/3 cup toasted pecans (optional)

Preheat oven to 400 degrees (or Convection Roast if you have that setting). Spread oil on a baking sheet and sprinkle on a small amount of salt. Place brussel sprouts on oiled sheet. Drizzle on maple syrup and add onions. Toss to combine. Season with a bit more salt and some fresh ground pepper. Roast until tender - about 20-25 minutes depending how big your brussel sprouts are.You can shorten the baking time by cooking your cleaned brussel sprouts in the microwave for 3-4 minutes in a covered bowl with a small amount of water before draining and following the rest of the directions. When cooked through, place in a serving dish and adjust seasonings as needed. Add another touch of maple syrup as well as the pecans if you are using them and toss to coat. If your pecans are not pre-toasted, sprinkle them on the baking sheet with the sprouts so they can cook as well.

One more note - I want to give a nod to my friend, author and Bucks County, PA native Karin Kasdin. She just released her 4th book Life, Death, and Doughnuts - the story of 4 women and their 50-year friendship "carried out primarily through monthly dinner parties." I just picked up at her launch-party, but you can find it on Amazon or in Barnes and Noble Bookstores.

Meatless Moday Mexican Fajitas

Vegetarian fajitas can be more than just a bunch of sauteed vegetables. These imitation-beef fajitas are just as tasty (and filling) as the real thing - and they'll be ready to serve in under 15 minutes! For an easy vegan version, use tofutti sour cream and soy cheese.

Beef-less Fajitas

1 package Gardein beef-style chunks (Morningstar Farms beef-style strips will work too) defrosted

1 large onion, sliced thin

2 red, yellow, or green peppers, cut into strips

3 cloves garlic, chopped

Juice of two lemons or limes (or one of each)

3/4 cup fresh chopped cilantro

1 tsp. salt or to taste

1/2 tsp. fresh ground pepper or to taste

1 1/2 tsp ground cumin

1 1/2 tsp. chili powder or to taste

1-2 tsp. vegetable oil

1 package of your favorite soft tortillas - preferably whole grain

Toppings:

Crema, sour cream, or tofutti sour cream

Shredded Mexican blend cheese (optional)

You favorite salsa

Sliced avocado

In a small bowl, combine lemon/lime juice and one clove of chopped garlic. Sprinkle in a pinch of salt and ground pepper and 1/2 tsp. cumin. Whisk to blend. 

In another bowl, season defrosted "beef" with 1/2 tsp cumin, 1/2 tsp. chili powder, and a sprinkle of salt. Toss and let sit for a few minutes or up to an hour.

In a large skillet, heat oil over medium-high heat and add onions and peppers. Saute a few minutes until they begin to soften. Add remaining garlic and saute another 30-40 seconds. Add the "beef" and season with remaining spices. Saute until "beef" is nicely browned and heated through. Pour in the juice mixture and sprinkle in the chopped cilantro. Stir to combine and cook until about half of the liquid is absorbed.

Serve "beef" and vegetable mixture in warmed tortillas with a sprinkle of shredded cheese and top with salsa, crema/sour cream, and sliced avocado. It would also be wonderful with a side of rice and beans and a nice green salad with a cumin or cilantro dressing.