Pasta with Chicken, Spinach, Tomatoes and Feta Cheese

Did you make any New Year's resolutions?

Typically there is a resolution in there about eating healthier.  My motto this year is "eat well".  To continue on the journey of healthy eating, (with a few treats thrown in) is a way of life.  Not a diet...but a life style change in which I've been working toward for the past several years.  Each year, gets better and better.

I saw this dish in a BHG specialty magazine for low calorie dishes.  The look of it caught my eye.  It's actually a pasta salad with added chicken.  It's light on the carbs and heavier on the protein so the balance is pretty good.  Low in calories, this mix of pasta, veggies, and chicken is just perfect.  And it tastes even better.   I will say that the dressing, with the addition of orange zest and juice is the bomb.  Do not skip this as it adds such a great freshness to the salad.  Plus, with navel oranges being in season right now it is just perfect for this time of year.  

I made this into a deconstructed salad for a great visual effect.  Deconstructed means that each ingredient is separated and laid out next to each individual ingredient.  Makes for a nice presentation.  However, you can just place it all in a bowl, and toss it up.  It's just as beautiful.

This is easy to whip up on a weeknight.  Don't be surprised if there isn't any left, and if there is, it tastes excellent cold for lunch the next day.  Trust me I know.

Here's what it looks like all tossed and plated pretty.

Enjoy and Eat Well!

Pasta with Chicken, Spinach, Tomatoes and Feta Cheeseslightly adapted from BHG

serves 6 

4 ounces dried whole grain or whole wheat penne pasta Nonstick cooking spray 
1 1/4 pounds skinless, boneless chicken breast halves
3 tablespoons canola oil or olive oil
2 tablespoons red wine vinegar
1 teaspoon finely shredded orange peel
2 tablespoons orange juice
1 tablespoon honey
1 tablespoon Dijon-style mustard
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 teaspoon canola oil or olive oil
1 pound grape tomatoes, halved (3 cups)
4 cloves garlic, minced
10 ounces fresh baby spinach
3/4 cup crumbled feta cheese or goat cheese (chevre) (3 ounces)
3 tablespoons pine nuts, toasted Directions

1. Cook pasta according to package directions; drain. 

2. Meanwhile, lightly coat the an indoor grill with cooking spray. Preheat grill. Place chicken on grill.  Grill until chicken is no longer pink (170 degrees F). About 12 to 15 minutes, turning once halfway through grilling. Cut chicken into bite-size pieces.

3. For dressing, in a small bowl whisk together 3 tablespoons oil, vinegar, orange peel, orange juice, honey, mustard, salt, and pepper; set aside.

4. In a large skillet heat 1 teaspoon oil over medium-high heat. Add tomatoes and garlic; cook for 1 minute, stirring frequently.

5. In a bowl add spinach and top with warm tomatoes so spinach slightly wilts.  Add pasta and chicken making a deconstructed salad.  Add feta cheese and pine nuts and drizzle with dressing.  Serve.

Blackberry Pomegranate Smoothie

Oh how I miss my smoothies. 

I haven't had a decent one since late summer.  It's about time for one don't you think?  So off to the market I went in search of some fresh fruit that I could use.  Craving berries I found some fresh blackberries and proceeded to the check out pronto.  I was going to make a Blackberry Pomegranate Smoothie.

I often keep some Pomegranate juice in the frig and this would be a great substitution for the milk.  The rest is pretty much the same.  I typically follow the same formula in my smoothies.  Since I like them creamy I add yogurt and bananas, and ice to give it that frozen feel.  Yum!

Try this, you'll love the flavors.  Plus it's healthy for you and a great breakfast item, or for a snack.  It's the new year, time to start some new healthy habits, and juices and smoothies fit right in.

Blackberry Pomegranate Smoothie

Serves 2

1 container of lite vanilla yogurt
1 small or 1/2 of a medium banana
1/3 c. pomegranate juice
8-10 blackberries
1 cup of ice cubes

Put all ingredients in order of recipe in the blender.  Turn on and whirl until all fruit is blended and ice is crushed.  Serve!

Meatball Subs

I've told you before how I like my sandwiches on the weekends.  Something I gravitate to.  Simple, easy, hearty, and quick.

This past weekend was a cold one.  I can't remember when we've had such cold weather for such a long period of time before.  Usually we have a cold spell and in a day or two it's gone.  Now mind you anything in the low 60's and 50's is cold around this part.  I know....warm weathered people!

So I was saying...it was cold last weekend and this gave me an excuse to make a nice warm, comforting sandwich for lunch. 

Anyone up for a Meatball Sub?  I don't make them that often, and I always wonder why.  I just love all that saucy, meaty goodness on a bun.  It warms the soul.

So with a Meatball Sub you can take the easy version (using frozen meatballs) or the longer version or making homemade meatballs.  This time I made my own, and froze the left overs to use another time.  Making a large batch of these is perfect for spaghetti, a pasta bake with meatballs, appetizers with a nice sauce, or over squash.  You can use your choice of meat.  Beef or turkey are both great when seasoned nicely.  In this version I used a combo of beef, port, and veal as I wanted a more Italian feel to the meatballs.  They turned out terrific!  (Meatball recipe is below).  Now there is always the question of baking the meatballs or frying them.  I've done both.  Baking is a healthier way to go, but frying them gives them a crustier outside.  It's your choice, they are both turn out great. 

Now, to make things easy I used a jarred pasta sauce that I like, heated it up and added the cooked meatballs so they pick up all that saucy goodness.  A little toasted french roll, and some shredded mozzarella and the rest is history!

Meatballs (Italian version)

2 lb. mixed ground beef, pork and veal
1 egg
1 yellow onion, finely chopped
1/2 cup fresh bread crumbs or panko
1/4 cup grated Parmigiano-Reggiano cheese
2 Tbs. chopped fresh Italian parsley
1 Tbs. chopped fresh oregano
1 Tbs. chopped fresh basil
3/4 tsp. salt
1/2 tsp. freshly ground pepper
3-4 T olive oil

In a large bowl, combine the ground meats, egg, the finely chopped onion, the bread crumbs, cheese, parsley, oregano, basil, and the salt and pepper. Using your hands, gently but thoroughly blend the ingredients. Form the mixture into meatballs about 2 inches in diameter. Set aside.

Add oil to the skillet heating over medium high heat.  Add the meatballs (in batches if necessary) and brown on all sides, 10 to 12 minutes total. They may also be baked at 350 degrees for 15-20 minutes, turning once, until browned and cooked through.


For Meatball Subs

per sandwich

3-4 meatballs (cooked or thawed if frozen)
1 jar pasta sauce
French rolls, warmed and toasted
mozzarella cheese, grated

Turn on oven to broil.

In a medium sauce pan add the pasta sauce and cook over medium heat 2 minutes.  Add the meatballs and allow to cook about 5 minutes, turning occasionally until heated through. 

Cut the rolls in half horizontally; leave one long side intact, if desired.  Toast in the oven under the broiler for about 1 min.  On the bottom bun spread a little of the pasta sauce.  Place 3 to 4 meatballs with additional the bottom bun.  Sprinkle with mozzarella. Place on a cookie sheet and stick under the broiler for less than a minute to melt the cheese.  Serve.