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BLOG NUTRITION, FOOD

February 26, 2015
Spring Into New Recipes

Slow Cooker Tikka Masala (Stage 3)

Adjusted from Recipe by Nicole Morrissey, PreventionRD.com

 

Prep time:  10 minutes

Total time:  6 hours 10 minutes

Serves: 8

 

Ingredients

  • 2 lbs. boneless, skinless chicken breasts cut into 1 inch pieces

  • 1 small onion, finely chopped (Optional: precook on stove top to soften)

  • 4 cloves garlic, minced

  • 2 Tbsp. fresh ginger, grated

  • 1 (29 oz.) can unsalted tomato puree

  • 1 cup 2% plain + ½ cup 0% plain Greek yogurt (such as Chobani, Fage, Smari, Siggi’s or Oikos brand)

  • 1 ½ Tbsp. olive oil

  • 2 Tbsp. garam masala

  • 1 Tbsp. cumin

  • ½ Tbsp. paprika

  • 1 tsp salt

  • ¾ tsp cinnamon

  • ¾ tsp black pepper

  • 2 tsp cayenne pepper

  • 2 bay leaves

  • 1 cup fat-free half and half

  • ½ Tbsp. cornstarch

  • Cilantro, for garnish

 

Directions

  1. Combine onion, garlic, ginger, tomato puree, yogurt, olive oil, and spices (garam masala through cayenne) in slow cooker; stir to mix. Add chicken and mix to coat. Add bay leaves.
  2. Cover and cook for 6-8 hours on low (or 3 hours on high).
  3. Whisk together half and half with the cornstarch. During the last 20 minutes of cooking, stir in the half and half; mix well. Cover and continue to cook for 20 minutes or until heated through and thickened.
  4. Serve over brown rice (Stage 7) or cauliflower rice, if desired, and garnish with cilantro.


Nutritional Information

Serving size: 1/8 recipe

Calories:  250, Fat 7g, saturated fat 1g, Cholesterol 95mg, Sodium 440mg, Carbohydrate 15.5g, Fiber 2g, Protein 33g

 

Pesto Chicken Whole Grain Lasagna with Eggplant (Stage 7)

Adjusted from Recipe by Nicole Morrissey, PreventionRD.com

 

Prep time:  20 minutes

Total time:  1 hour 20 minutes

Serves: 8

 

Ingredients

  • 15 oz. low-fat ricotta cheese

  • 1 egg

  • ½ oz. grated Parmesan cheese

  • ¼ tsp black pepper

  • 1 ¼ lb. white meat chicken (home cooked or rotisserie), shredded

  • 3 whole grain lasagna noodles(such as Barilla)

  • 2 eggplants, sliced to ~1/4” thickness

  • 3 oz. basil pesto

  • 1 cup marinara sauce(such as Muir Glen)

  • 4 oz. part-skim thin mozzarella slices

  • ½ cup part-skim shredded mozzarella

 

Instructions

  1. Preheat oven to 350 degrees F. Mist a 9x13-inch baking dish with nonstick cooking spray.
  2. Lay eggplant slices on baking sheet and spray lightly with oil mist and sprinkle with black pepper. Bake for 10 minutes. Set aside.
  3. In a medium bowl, combine the ricotta cheese, egg, Parmesan, and pepper to taste.
  4. Lay 1/3 eggplant noodle strips on bottom of baking dish, top with 1/3 pesto, 1/3 ricotta mix, 1/3 chicken and 2 oz. mozzarella. Lay lasagna noodles with 1/3 pesto, 1/3 ricotta mix, 1/3 chicken and 2 oz. mozzarella. Finish with remaining eggplant noodles and pesto, ricotta, chicken and mozzarella.  
  5. Top with marinara and shredded mozzarella.
  6. Cover with foil and bake 45 minutes; uncover and cook an additional 10-15 minutes.

Recipe tip: use only eggplant noodles to make recipe stage 3 friendly

 

Nutrition Information: Calories:  345, Fat 15g, Saturated Fat 5g, Cholesterol 109mg, Sodium 560mg, Carbohydrate 21g, Fiber 6g, Protein 33g

 

Written by Erika Brown

 
 

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