Butternut Squash Pizza Crust

My cousin introduced me to this crust and I love it! Makes for yummy traditional pizza or BBQ chicken. Enjoy!

Butternut Squash Pizza Crust

• 3 Cups Mashed Butternut Squash
• 1 Cup fine corn meal
• 3/4 Cup ground oats (measure after grinding or buy oatmeal flour)
• 1/4 tsp Salt
• 1/8 tsp Black Pepper
• 2 egg whites
• 1 tsp Dried Oregano
• pizza toppings

Begin by preparing the squash for roasting. Cut the squash in half lengthwise and scoop out the seeds. Lay cut side down in a roasting pan and fill halfway with water. Cook in a 200 C (400 F) oven for 40minutes to 1 hour (adding more water as needed to top up), or until a fork can easily pierce the flesh of the squash. Let cool, then scoop out the flesh.

In a large bowl combine 3 cups of squash with the egg whites, corn meal, ground oats, salt, pepper, and dried oregano. Stir to combine.

Scoop the mixture onto a parchment lined (I use non-stick foil) tray and use your fingers to create small circles (about 8 inches) or onto a lined pizza pan, making sure that the edges are a little bit thicker. Bake in a 425 F (220 C) oven for 20-30 minutes or until the edges are crisp and golden and the center is set (and can peel away from the paper). The time for this will depend on the thickness and dimensions of your crust. Top with toppings and bake for another 10 minutes. Let sit a few minutes before cutting and serving.

TIP: This crust is thin and no-rise which means it can be a little soggy as it sits. To reheat with a crisp crust, put the slices in a dry pan over med-low to low heat. Cover and let the pizza warm through, this shouldn't take very long as it is a thin pizza.  It will be crisp on bottom and gooey on top. Enjoy!

Pre-baked, topped, and ready to pop back in the oven:

 Kid approved!

Adapted from wholeheartedeats.com - squash pizza

Vegan Alfredo Sauce

I'm not going to say that this is a perfect match to the cream laced alfredo sauce that we all know, but I will say that it is:

Dairy Free

Packed with protein and fiber

YUMMY!

We made ours into a Baked Penne Florentine, but it would also be wonderful with any noodle or baked with layers of potatoes like an au gratin dish.  If you experiment with it, let me know how it goes. : )

Vegan Alfredo Sauce (adapted from hearthealthyonline.com)

• 1/4  cup vegetable or chicken (if you aren't going strictly vegan) broth
• 1  medium onion, chopped
• 4  cloves garlic, minced (plus more to taste)
• 1/2  cup raw cashews
• 3/4  cups water
• 1  15- to 16-ounce can white beans, any variety, rinsed and drained
• 2  teaspoons lemon juice
• 1/2  teaspoon mustard powder
• 1/4  teaspoon salt
• 1/4  teaspoon black pepper
• 1/2 tsp Italian Seasoning (optional)

In a small saucepan, combine broth, onion, and garlic. Bring to boiling; reduce heat. Simmer, uncovered, about 5 minutes or until onion is tender. Add more broth if needed to keep veggies moist during the cooking process. Remove from heat and set aside.

Place cashews in a food processor. Cover and process until finely ground. Add the water; blend until smooth. Add onion mixture, beans, lemon juice, mustard, salt, and pepper. Cover and process until smooth. Taste your sauce.  When I did, I felt there was too much nut flavor so I added 1/2 tsp of garlic powder and 1/2 tsp Italian Seasonings and blended again.  If you think your sauce is too thick, you can add up to 1 cup more water and blend at this point as well.  Next time I plan to add some sun dried tomatoes as well for a bit of punch.

At this point I added my sauce to whole wheat pasta and about 1/2 bag of chopped baby spinach.  I mixed them together and baked them for 25 minutes at 350 degrees.

Turkey Bolognese Sauce

This is a great switch for traditional marinara sauce.  I loved the flavor - not too sweet, the creaminess and the surprise veggie.

Turkey Bolognese Sauce (adapted from Better Homes and Gardens)

• 1 lbs.  ground turkey (lean, but not the leanest, 93% worked well)
• 1  large  onion, chopped (1 cup)
• 2  medium  carrots, chopped (1 cup)
• 3  cloves  garlic, minced
• 1  cup  half-and-half or milk
• 1  cup  chicken broth
• 1  Tbsp.  red wine vinegar
• 1  28-oz. can  petite diced tomatoes (undrained)
• 1  6-oz. can  tomato paste
• 2  tsp.  Italian seasoning, crushed
• 1/2  tsp.  ground black pepper (or more to taste)

In your largest skillet brown ground turkey, onion, carrot, and garlic until meat is no longer pink, stirring occasionally. Drain off fat.

Add half-and-half. Bring to boiling. Reduce heat; simmer, uncovered, 5 minutes or until half-and-half is nearly evaporated. Stir in broth, then vinegar. Return to boiling. Reduce heat; simmer, uncovered, 15 minutes or until liquid is nearly evaporated. Stir in tomatoes, tomato paste, seasoning, and pepper. Bring to boiling. Reduce heat; simmer, uncovered, 5 minutes or until thickened.

Serve over your favorite noodles or even rice.

EXTRA STEP:  For my picky eater, I took about half of the sauce and blended it until smooth then mixed that sauce with his noodles.  I added the rest back to the original sauce and I loved it that way!  The texture of the ground sauce mixed with the creaminess of the half and half made me think of a cheesy lasagna while I was eating.

Penne Primavera

Not the most flavorful pasta dish out there, but it is light and quite yummy when you get a perfect bite.

Penne Primavera (adapted from allrecipes.com)

• 1/2 tablespoon olive oil
• 2 clove garlic, crushed
• 2 cups broccoli florets
• 1/2 bag carrot shreds (about 1.5 cups)
• 4 cups low-sodium chicken or vegetable broth
• 1 (8 ounce) package penne pasta (I used whole wheat)
• 1 cup frozen peas
• 1/2 cup freshly grated Parmesan cheese

Heat the olive oil in a large skillet over medium heat, then add crushed garlic. When garlic is tender, remove from skillet and set aside, chop. Place the broccoli and carrot in the skillet, and cook 2 minutes, just until heated through.

In a pot, bring the vegetable broth to a boil. Stir in the penne pasta and chopped garlic cloves. Cook for 5 minutes, or until pasta is almost al dente.

 
Transfer the partially cooked pasta and broth to the skillet. Mix in the peas. Continue cooking 10 minutes over medium heat, or until pasta is al dente, most of the liquid is absorbed, and vegetables are tender. Toss with the Parmesan cheese to serve.

Pasta E Fagioli Soup

I adore Pasta E Fagioli soup from the Olive Garden.  Ever since discovering the all-you-can-eat soup, salad, and breadstick combo there during high school, I’ve been hooked.

Lots of recipes online claim to have the exact Olive Garden recipe, but since most call for spaghetti sauce as an ingredient, I haven’t put a lot of stock in these claims.  However, as it is possibly my favorite soup, I took a stab at making it in my trusty crock pot, but Kim style (meaning no oil and extra veggies).  Hubby and I loved it, it was great the second time around, and it will definitely be a repeat in our house.

Pasta E Fagioli

• 1/2 lb lean ground beef
• 1/3 of a large red onion, chopped
• 1 c. carrots, cut very fine (the larger the chunks the longer the cook time)
• 3 small-med celery stalks, cut lengthwise then chopped
• 1 can petite diced tomatoes, undrained
• 1/2 can kidney beans, drained and rinsed
• 1/2 can white beans, drained and rinsed
• 3 c. low-sodium beef broth
• 3/4 of a 16.5 oz jar red pasta sauce
• 1 tsp. oregano
• 1/2 tsp salt (this was with low sodium broth and may not be necessary if using regular)
• 1/4 tsp black pepper
• 1/2 c. dry ditalini (small tube pasta), other small pastas could be substituted if needed

Brown the meat, then drain well.  Chop veggies to desired sizes – the larger the carrots, the longer the cook time.  Add all ingredients except the pasta to your slow cooker.  Cook on low for about 6 hours, check veggies for tenderness.  If the veggies are just about ready, add the pasta and cook for one more hour.  Serve with grated Parmesan cheese if desired.

Baked Chicken Parmesan

Hubby’s favorite Italian meal is Chicken Parmesan.  He will often order it at restaurants and savor every deep fried bite.

Only, I don’t do deep fried at home.  This became the challenge, make his fav, but make it healthy.  I did a little of this, a little of that, and presto he loved it!  This will definitely be a repeat at our house.

Chicken Parmesan

• 1 1/2 lb chicken breast tenders, trimmed of fat
• 2 egg whites
• 1/2 c. fine bread crumbs
• 1  Tbs Italian seasoning
• 1/4 c. shredded parmesan cheese

Beat egg whites with fork on a plate until slightly fluffy.  Combine all dry ingredients on another plate and mix until combined.  Dip chicken tenders in egg, then roll in crumb mixture until coated.  Place in a lightly sprayed baking dish and repeat for all chicken pieces.  Discard leftover egg and crumb mixture.  Bake at 375 degrees for about 30-35 minutes or until cooked through.  Serve over pasta and top with marinara sauce and mozzarella cheese if desired.

Kim’s note:  Counting the calories, but don’t want to miss out on cheese?  Stir a little non-fat cottage cheese into the pasta for a little added creamy-ness.

Bean and Brown Rice Minestrone

Found this recipe on hearthealthyonline.com and it's a new fav for a veggie based meal.  I made a double batch, froze half, and it came out fantastic!

Bean and Brown Rice Minestrone (adapted from hearthealthyonline)

• 1  cup chopped onion
• 2  medium carrot, halved lengthwise and thinly sliced
• 4  cloves garlic, minced
• 3  14 1/2-ounce petite diced tomatoes, undrained
• 2  14-ounce can reduced-sodium chicken broth
• 2  cup water
• 1/2  cup brown rice
• 1  Tbs dried Italian seasoning
• 3  cups fresh baby spinach
• 2  15-ounce can navy beans, rinsed and drained
• 2  medium zucchini, quartered lengthwise and sliced into small cubes
• 1/2  teaspoon ground black pepper

In a 4-quart Dutch oven, saute onion, carrot, and garlic; cook about 5 minutes or until onion is tender, stirring occasionally.

Stir in undrained tomatoes, broth, the water, uncooked rice, and Italian seasoning. Bring to boiling; reduce heat. Cover and simmer for 35 to 40 minutes or until rice is tender.

Stir in spinach, beans, zucchini, pepper, and salt. Return to boiling; reduce heat. Cover and simmer for 5 minutes more. If desired, sprinkle individual servings with Parmesan cheese.