Archive for category: Nutrition

Spaghetti Squash makes other great dished besides just being a pasta substitute. This weeks recipe brings buffalo chicken and spaghetti squash together for one yummy meal.

What you need:

• 2 medium spaghetti squash (6-7 inches long)
• 2 cups of cooked shredded chicken
• 1 cup freshly grated cheddar and/or mozzarella cheese
• 1/3 cup Frank’s Red Hot sauce
• 2 TBSP melted butter
• 1/3 cup Greek yogurt
• 1 jalapeno, diced (seeds, stem, + veins removed)
• 1/4 cup chopped green onion, divided
• salt and pepper, to taste
• ranch or blue cheese dressing for drizzling, optional
• extra grated cheese for topping

How to make it:

1. Pre-heat oven to 400 degrees F.
2. Slice your spaghetti squash in half lengthwise and scoop out the seeds. For easy cutting, feel free to stick each squash in the microwave for 5 minutes to soften it up just a tad. The knife slides through way easier this way!
3. Next grab a lipped baking sheet or a rimmed baking dish and line with foil.
4. To prevent sticking, rub the cut side of the squash with a teeny bit of olive oil and place face down on your baking sheet.
5. Roast for 30-40 minutes, or until tender and easily pierced with a fork. Cooking time will vary a bit depending on the size of your squash, and the exterior of the squash will be visibly softened.
6. The squash can be roasted and stored in the fridge for a few days if you’d like to meal prep and plan ahead for a speedier dinner. You can also make the whole shebang one weekend and pop it in the fridge until about 30 minutes before dinnertime. Wind up with a little bit leftover? It reheats marvelously the following day! Now let’s get back to the recipe!
7. While the squash roast, cook chicken via your favorite method or squirrel away leftovers from the previous night’s dinner.
8. Shred your chicken and combine in a medium bowl with your cheese (I used cheddar and mozzarella), hot sauce, melted butter, Greek yogurt, jalapeño, green onion, salt, and pepper.
9. Using a fork, scrape the spaghetti squash bowls to release the delicious strands of squash and mix with your cheesy buffalo chicken mixture.
10. Top each squash with a little extra cheese and place face-up on your baking sheet. Cover the baking dish in foil, leaving a little room at the top (like a tent!) so the cheese doesn’t stick.
11. Bake at 350 degrees F for around 20 minutes or until hot and bubbly. For golden bubbly cheese, remove the foil at the end, then change oven setting to broil on high and broil for 2-3 minutes.
12. Garnish with chopped green onion, a drizzle of your favorite dressing, and even extra hot sauce!

*Recipe Source: http://peasandcrayons.com/2016/02/cheesy-buffalo-chicken-spaghetti-squash-recipe.html

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Recipe of the Week…

Zucchini Lasagna

It is Zucchini season, and if you’ve ever grown them in your garden you know that you always have more than you know what to do with. So here is a tasty recipe that uses up all those zucchini and puts a low carb twist on traditional lasagna.

Ingredients

• 2 large zucchini
• 1 tablespoon salt
• 1 pound ground beef
• 1 1/2 teaspoons ground black pepper
• 1 small green bell pepper, diced
• 1 onion, diced
• 1 cup tomato paste
• 1 (16 ounce) can tomato sauce
• 1/4 cup red wine
• 2 tablespoons chopped fresh basil
• 1 tablespoon chopped fresh oregano
• hot water as needed
• 1 egg
• 1 (15 ounce) container low-fat ricotta cheese
• 2 tablespoons chopped fresh parsley
• 1 (16 ounce) package frozen chopped spinach, thawed and drained
• 1 pound fresh mushrooms, sliced
• 8 ounces shredded mozzarella cheese
• 8 ounces grated Parmesan cheese

Directions

• Preheat oven to 325 degrees F (165 degrees C). Grease a deep 9×13 inch baking pan.
• Slice zucchini lengthwise into very thin slices. Sprinkle slices lightly with salt; set aside to drain in a colander.
• To prepare the meat sauce, cook and stir ground beef and black pepper in a large skillet over medium high heat for 5 minutes. Add in green pepper and onion; cook and stir until meat is no longer pink. Stir in tomato paste, tomato sauce, wine, basil, and oregano, adding a small amount of hot water if sauce is too thick. Bring to a boil; reduce heat and simmer sauce for about 20 minutes, stirring frequently.
• Meanwhile, stir egg, ricotta, and parsley together in a bowl until well combined.
• To assemble lasagna, spread 1/2 of the meat sauce into the bottom of prepared pan. Then layer 1/2 the zucchini slices, 1/2 the ricotta mixture, all of the spinach, followed by all of the mushrooms, then 1/2 the mozzarella cheese. Repeat by layering the remaining meat sauce, zucchini slices, ricotta mixture, and mozzarella. Spread Parmesan cheese evenly over the top; cover with foil.
• Bake for 45 minutes. Remove foil; raise oven temperature to 350 degrees F (175 degrees C), and bake an additional 15 minutes. Let stand for 5 minutes before serving.

Enjoy!

*Recipe Source: http://allrecipes.com/recipe/172958/no-noodle-zucchini-lasagna/print/?recipeType=Recipe&servings=8&isMetric=false

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Recipe of the Week…

Honey Bars

Give these bars a try to satisfy your sweet tooth without wrecking your diet.

Ingredients:

Bars

• ³⁄₄cup oil
• ¹⁄₄cup  honey
• 1 egg
• 1 teaspoon  vanilla
• 1 cup  sugar
• 2 cups  flour
• 1 teaspoon  cinnamon
• 1 cup chopped pecans (optional)
• 1 pinch  salt (a little less than an 1/8 of a teaspoon)
• 1 teaspoon  baking soda

Icing or glaze (optional)

• ¹⁄₂cup  confectioners’ sugar
• ¹⁄₂teaspoon  vanilla
• 1 tablespoon  milk
• 2 tablespoons  butter, melted

 

Directions:

For the bars:

1. Preaheat oven to 375 degrees F.
2. Lightly grease and flour 9×13 baking pan.
3. Mix oil, honey, egg and vanilla in large mixing bowl.
4. In separate bowl, mix sugar, flour, cinnamon, pecans, salt and baking soda.
5. Mix dry ingredients into moist.
6. Put into baking pan.
7. Bake 15-20 minutes.

Icing (Optional):

1. Combine all ingredients and pour over hot bars fresh out of the oven.

 

Enjoy!

*Recipe Source: http://www.food.com/recipe/honey-bars-216962

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Recipe of the Week…

Honey Mint Julep

Kick back this weekend with one of these. Sure alcohol isn’t a health food, but at PNF we believe it is part of a balanced lifestyle.

Here is how to make it:

1. Muddle 10 mint leaves in the bottom of a glass with 1 tsp each of honey and water. Then, let sit for 5 minutes.
2. Fill the glass three quarters full with crushed ice.
3. Add 2 ounces of your favorite bourbon.
4. Top with seltzer water.

Enjoy!
*Recipe Source: June 2017 issue, Men’s Health Magazine

 

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Recipe of the Week…

This week we have a quick, easy, and delicious breakfast quesadilla.

 

Here is what you need:

2 soft taco shells

2 eggs

¼ cup shredded cheese

1 tbsp. grass-fed butter

1 jalapenos sliced

2 tbsp organic salsa

 

How to make it:

1. Melt ½ tbsp. of butter in a skillet and scramble to eggs with the jalapenos
2. Remove eggs and place on a place.
3. Melt ½ tbsp. of butter in skillet and place on taco shell in it. Then add the scrambled eggs and jalapenos.
4. Top with shredded cheese and place remaining taco shell on top.
5. Brown one side then flip and brown opposite side.
6. Serve with organic salsa on top.

Enjoy!

 

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