FIT FOODS

Lasagna-Stuffed Spaghetti Squash

INGREDIENTS:

2 small spaghetti squash (about 1 lb 10 oz each)
1 c. no-salt-added small-curd cottage cheese
1/4 c. grated Romano cheese
Kosher salt and pepper
8 oz. frozen broccoli florets, thawed, squeezed of excess moisture and chopped
3/4 c. low-sodium marinara or tomato sauce
3 oz. part-skim mozzarella, grated
Green salad, for serving

DIRECTIONS:

1. Using a large serrated knife, cut the spaghetti squash in half lengthwise. Use a spoon to scrape out and discard the seeds.
2. Place all 4 squash halves, cut side down, on a large piece of parchment paper in the microwave. Cook on high power until just tender, 9 to 11 minutes.
3. Meanwhile, heat broiler and lower the rack to the middle position of the oven. In a bowl, combine the cottage cheese, Romano and . tsp pepper; fold in the broccoli.
4. Season the squash halves with . tsp each salt and pepper, then use a fork to scrape up most of the squash strands, leaving them in the squash. Divide the cheese mixture among the squash and top with the sauce, then the mozzarella. Broil until the filling is heated through and the top is golden brown, 2 to 3 minutes. Serve with a green salad, if desired. ENJOY!

Marinated Chicken Kabobs

INGREDIENTS:

4 cloves garlic, smashed
1 1-in. piece ginger, peeled and sliced
2 c. cilantro leaves
1 c. refrigerated lemonade
1 scallion
2 tbsp. olive oil
Kosher salt and pepper
1 1/2 lb. boneless, skinless chicken breast, cut into 1½-in. cubes
2 small peppers, cut into 1-in. pieces

DIRECTIONS:

1. In a blender, pulse garlic, ginger, cilantro, lemonade, scallion, oil, ½ tsp salt, and ¼ tsp pepper until finely chopped; transfer half to a large bowl and toss with chicken. Let sit 20 minutes.
2. Transfer remaining mixture to a small saucepan and simmer until thickened, 8 minutes.
3. Heat a grill to medium. Thread chicken and peppers onto skewers; discard marinade. Lightly oil grill grates, then grill kebabs, turning occasionally, until just cooked through, 8 to 12 minutes total. Serve with reduced sauce.

Pear & Walnut Salad

INGREDIENTS:

1/2 c. walnuts
1 tsp. apple pie spice
2 tbsp. lemon juice
2 tbsp. olive oil
1/2 tsp. salt
1/4 tsp. pepper
2 stalks celery
1 Bartlett pear
1 bulb fennel
1 scallion (all thinly sliced)
2 small bunches arugula (thick stems discarded)

DIRECTIONS:

1. On a baking sheet, toss ½ cup walnuts with 1 tsp apple pie spice and roast at 400°F until fragrant, 10 minutes and roughly chop.
2. In a large bowl, whisk together 2 Tbsp each lemon juice and olive oil, ½ tsp salt, and ¼ tsp pepper.
3. Add 2 stalks celery, 1 Bartlett pear, 1 bulb fennel, and 1 scallion (all thinly sliced) and toss to combine.
4. Just before serving, toss 2 small bunches arugula (thick stems discarded) with pear mixture and serve with spiced nuts. ENJOY!

Cheesy Baked Spinach and Feta Casserole

INGREDIENTS:

1 1/4 c. part-skim ricotta cheese
4 oz. feta cheese, crumbled
1 large egg
1/4 c. milk
1/4 tsp. freshly grated nutmeg
Kosher salt and pepper
2 scallions, finely chopped
1 bunch spinach, thick stems discarded and leaves chopped (about 4 cups)
3 sheets matzo
Tomato salad, for serving

DIRECTIONS:

1. Heat oven to 425°F.
2. In a food processor, puree ricotta, feta, egg, milk, nutmeg, and ½ tsp each salt and pepper; transfer to a bowl. Stir in scallions, then fold in spinach.
3. Place 1 sheet of matzo in an 8-in. square casserole. Top with one-third of spinach mixture. Repeat layering twice.
4. Cover with foil and bake until heated through, 12 to 15 minutes. Remove foil and broil until beginning to brown, 2 to 3 minutes. Serve with salad if desired. ENJOY!

White Bean and Tuna Salad with Basil Vinaigrette

INGREDIENTS:

Kosher salt
Pepper
12 oz. green beans, trimmed and halved
1 small shallot, chopped
1 c. lightly packed basil leaves
3 tbsp. olive oil
1 tbsp. red wine vinegar
4 c. oak leaf lettuce or butter lettuce
1 15-oz. can small white beans, rinsed
2 5-oz. cans solid white tuna in water, drained
4 soft- or hard-boiled eggs, halved

DIRECTIONS:

1. Bring a large pot of water to a boil. Add 1 tablespoon salt, then green beans, and cook until just tender, 3 to 4 minutes. Drain and rinse under cold water to cool.
2. Meanwhile, in a blender, puree shallot, basil, oil, vinegar, and 1/2 teaspoon each salt and pepper until smooth. Transfer half of dressing to a large bowl and toss with green beans. Fold in lettuce, white beans, and tuna and serve with remaining dressing and eggs. ENJOY!

Scrambled Egg Tacos

INGREDIENTS:

2 tbsp. olive oil
1 (15-oz) can black beans, rinsed
1/2 tsp. cumin seeds
1 clove garlic, finely chopped
Kosher salt
Pepper
4 c. baby spinach
1 tbsp. fresh lemon juice
8 large eggs
8 yellow corn tortillas
Sour cream, crumbled fresh cheese , and cilantro, for serving

DIRECTIONS:

1. Heat 1 tablespoon oil in a large skillet on medium. Add beans, cumin, and garlic. Season with 1/8 teaspoon each salt and pepper and cook until garlic starts to turn golden brown, about 2 minutes. Add spinach, remove from heat, and toss together until leaves just barely wilt. Stir in lemon juice.
2. In a large bowl, whisk together eggs, 1 tablespoon water, and 1/2 teaspoon each salt and pepper. Heat remaining tablespoon oil in a 10-inch nonstick skillet on medium. Add eggs and cook, stirring with a rubber spatula every few seconds to desired doneness, 2 to 3 minutes for medium-soft eggs.
3. Lightly char tortillas under broiler or over a gas flame. Fill tortillas with beans, eggs, sour cream, fresh cheese , and cilantro, if desired.

ENJOY!

Mâche, Beet, and Orange Salad

Toss the delicate mâche leaves with the lemon-herb dressing just before eating so they don't get soggy.

INGREDIENTS:

2 tsp. grated lemon zest plus 3 tablespoons juice
1/3 c. olive oil
Kosher salt and pepper
1/4 c. fresh mint leaves, chopped, divided
1/4 c. fresh dill, chopped, divided
8 oz. cooked small beets, thinly sliced
2 small navel oranges, rind removed, sliced into rounds
4 c. mâche, mixed greens, or baby spinach
1/3 c. shelled pistachios, toasted and roughly chopped

DIRECTIONS:

1. Whisk together lemon zest and juice, oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper; stir in half of mint and dill.
2. In a bowl, gently toss beets with 2 tablespoons vinaigrette. Arrange oranges and beets on a platter. Top with mâche, drizzle with remaining vinaigrette, and sprinkle with pistachios and remaining herbs.

Chicken Kebabs

FOR CHICKEN
1 1/2 lb. boneless, skinless chicken breasts, trimmed and cut into 1 1/2-in. pieces
1 lemon
2 scallions, finely chopped
1/4 c. fresh flat-leaf parsley
3 tbsp. olive oil, divided
Kosher salt and pepper

VEGGIE COMBOS
12 cherry or grape tomatoes + 1 small zucchini, cut into thick half-moons
1 red bell pepper + 8 oz fresh pineapple (both cut into 1-in. chunks)
1 sweet potato, cut into 1 1/2-in. chunks + 1 medium red onion, cut into 8 wedges, each halved crosswise

DIRECTIONS:

1. Heat grill to medium-high. Place chicken in large bowl. Finely grate zest of lemon over chicken. Add scallions, parsley, 2 Tbsp oil, 1/2 tsp salt, and 1/4 tsp pepper and toss to combine. Squeeze lemon juice over top and toss again.
2. Choose a veggie combo and, in second bowl, toss vegetables with remaining Tbsp oil and 1/4 tsp each salt and pepper.
3. Thread chicken and veggies onto skewers. Grill, turning occasionally, until chicken is just cooked through, 8 to 10 minutes.

THREE-CHEESE ZUCCHINI QUICHE

INGREDIENTS:

1 9-inch refrigerated pie dough
1 tablespoon extra-virgin olive oil
¼ cup diced red onion
1 large garlic clove, minced
2 medium zucchini, about 7 ounces each, cut into 1/8-inch thin slices
1 teaspoon kosher salt
Freshly ground black pepper
6 large eggs
½ cup skim milk
½ cup part-skim ricotta cheese
½ cup part-skim shredded mozzarella cheese
¼ cup freshly grated Parmesan cheese
2 tablespoons chopped basil, plus more for garnish

EQUIPMENT:
Deep Pie Dish 9-inch

INSTRUCTIONS:

1. Preheat oven to 350F. Remove the pie dough and allow to sit at room temperature while you prep your ingredients.
2. Roll the dough out on a well-floured work surface until it’s approximately 12- inches in diameter.
3. Transfer it to a 9-inch deep pie dish. Using your fingers, press it firmly into the bottom and sides of the pie plate. Trim off any excess, leaving about 1/2-inch overhanging. Then fold/crimp the overhanging dough.
4. Prick the bottom of the pie crust with the tines of a fork. Place crust on a small sheet pan (this makes is much easier to transfer to the oven once it’s filled).
5. Transfer the pie crust to your pre-heated oven and bake for 10 to 15 minutes, until par-baked. Then remove.
6. Meanwhile, heat the oil in a large skillet over medium heat.
Add the onion and garlic and sauté 30 seconds.
7. Add the zucchini, ½ teaspoon salt and pepper, to taste and toss to evenly combine.
8. Cook for 7-8 minutes, stirring every couple minutes, until the zucchini has softened and flavors combined. With a slotted spoon, transfer three-quarters of the zucchini to par-baked crust.
9. In a medium bowl, add the eggs, milk, ricotta, mozzarella, 2 tablespoons Parmesan, basil and ½ teaspoon salt and pepper, to taste. Using a fork, mix to combine until uniform.
10. Pour egg mixture into the crust over the zucchini. Top with remaining zucchini and 2 tablespoons Parmesan.
11. Cover the crust with aluminum foil so it doesn’t burn and place in oven quiche in oven.
12. Bake 350F 50 minutes to 1 hour, or until set and top is browned.
13. Remove from oven and allow to cool for at least 10 minutes before slicing and serving. Top with basil, slice into 6 pieces and serve.

Serving: 1/6 slice

ENJOY THE ZUCCHINI QUICHE!