Recipe Relish

So I have lots of tabs on this blog for you to explore. So these recipes will forever live under my “nourish” tab, but I just wanted to get them out there and on your radar in a feature post as well. Because we are all there–the holidays are officially over, Catholics are having to deprive themselves and Spring Break is right around the corner. We are all looking to redeem ourselves from the cookies and cakes and indulgences of the winter gone by. These recipes will do just the trick. They are all low in calorie and high in nutrition. They are power meals! The carbs are complex, the protein is all-natural, and the flavor is off the hook (if I do say so myself). As my friends know, I am the type of cook that throws things together mindlessly, and when it turns out deliciously, I have no record of what I have done! So I changed my ways for these recent concoctions. I hope you try them and love them. But mostly I hope that they help you reach all of your goals and that you look amazing when you finally get to bust out the swimsuit for the first time in 2013! Enjoy!

Dressing-Less Deliciousness Salad: I have learned to love my salad without dressing..and I know I’m not missing out!

  • 3 cups mixed greens
  • 1/4 cup low fat cottage cheese
  • 1 Tbsp minced garlic
  • 1 Tbsp balsamic vinegar
  • Ground pepper and Italian seasoning to taste

Fill your bowl with the greens. Then cottage cheese, then garlic–followed by the balsamic and your seasonings. Couldn’t be easier!

Nutrition (for entire recipe):

  • Calories: 90
  • Protein: 8g
  • Carbs: 9.5g


Chicken Qui-Sketti: Yes, a childhood favorite grew up and turned into a power-meal. My track girlies loved this stuff and asked for the recipe before I had even written it out!

  • 1 box white quinoa
  • 1 can of chicken (drained)
  • 1 1/2 cups crushed tomatoes
  • 2 Tbsp balsamic vinegar
  • 1/4 cup pesto
  • Pepper to taste (as always)

Prepare the quinoa just as the box says. This means bring 2 cups of water to a boil in a pretty hefty saucepan, then add the quinoa and turn the heat down so the quinoa can simmer until all of the water is soaked up. When the water disappears and the quinoa is cooked, add the chicken and crushed tomatoes. Turn off the burner or keep it on low. Follow up with the pesto and balsamic. Your sauce is boss! Add pepper and serve up. This makes 6 servings, so you have a lot to enjoy!

Nutrition (per serving):

  • Calories: 327.5
  • Protein: 20g
  • Carbs: 45g


The Skinniest Buffalo Chicken Dip of ALL TIME: Seriously so good too, I didn’t even get a chance to photograph it before it was inhaled. 

  • 1 lb chicken breast, trimmed
  • 1 cup lowfat cottage cheese
  • 1/2 cup chopped white onion
  • 1 cup 2% shredded colby jack cheese
  • 2 ounces neufchatel cheese
  • 1/4 to 1/2 cup of Louisiana (or Frank’s, or Cholula’s, or whatever) hot sauce. Just depends on how hot you like it!

Preheat your oven to 325. Boil the chicken breasts on the stove until they are cooked all the way through. This should take about 10-15 minutes (no biggie at all). When they are done and cooled, take a fork and shred them and put it into a large mixing bowl. Then add the cottage cheese, neufchatel cheese, hot sauce and onion and pop into the microwave for 30 seconds, or just enough to soften up the neufchatel. Stir it all together really well and spread the mix into a casserole dish. Top it off with the colby jack cheese and pop it into the oven for 15 minutes so the cheese melts and makes a nice bubbly crust on top. Take it on out and serve it up with celery, carrots or Wasa multigrain crackers! And try to share 🙂 Makes 12 servings.

Nutrition (per serving):

  • Calories: 114.8
  • Protein: 16g
  • Carbs: 2g

The Upper (Pizza) Crust: I am giving you the foundation of the best pizza recipe ever. Different strokes for different folks, so top your pizza off with some pizza sauce and whatever toppings you like! Just remember that toppings such as extra cheese, pepperoni, turkey/chicken sausage, or other cured meats will add some delicious flavor but also excess sodium, fat and calories. Onions, peppers, mushrooms, pineapple, broccoli and other veggies/fruits are nutritious, delicious and can give your pizza pie just as much personality!

  • 1 head of cauliflower
  • 1 up of egg whites
  • 1 Tbsp baking powder
  • dash of salt

Preheat your oven to 350. Chop up the head of cauliflower and microwave the florets for ten minutes, or until cooked and soft. Mash them with a masher or with a mixer if you have one on hand, until you have mashed it all up to your liking (Tip: the smoother and more clump-free the cauliflower, the more bread-like the crust turns out). Add the egg whites, baking powder and salt and mash/mix again until you get a froth going. Pour the mixture onto a large baking sheet and bake for 15-20 minutes or until the crust is golden and browning on the edges. Take out from the oven and get creative!

*After you have added your pizza sauce/cheese/toppings, put the whole thing back in the oven for 10 minutes. Now you have your perfect pizza 🙂 Makes 6 servings.

Nutrition (per serving):

  • Calories: 45
  • Protein: 6.2g
  • Carbs: 6g


Scrumptious SquashtaThe era of pasta in my life is long gone. To me, spaghetti squash has a much better flavor than tasteless, flour-y noodles. This is by far my favorite “pasta recipe.” And in true college fashion, no part of the ingredients goes to waste..not even the spaghetti squash seeds!

  • 1 whole spaghetti squash
  • 1 head of broccoli
  • 4 oz of flounder (or tilapia, or cod, or swhai)
  • 1/4 cup roasted squash seeds
  • 1 Tbsp Italian seasoning
  • 1Tbsp lemon pepper
  • dash of salt

Preheat your oven to 350. Place spaghetti squash directly in the oven and let it bake for about 45-60 minutes, until it gives when you press on the outside. Remove the squash from the oven and set it aside so it can cool. Chop up your broccoli and put it in a large microwave-safe bowl with 1 cup of water. Cover it up and steam it in the microwave for 7-8 minutes. Be careful not to burn yourself when you take it out of the microwave and drain the water! Set the broccoli aside and come back to the squash. Cut it in half lengthwise and remove the seeds just like you would a pumpkin. Save those seeds! Take your flounder and season it to your liking (I enjoy mine with cajun or blackening seasoning), and place it on a large baking sheet. Toss the seeds in a little salt and seasoning and spread onto the same baking sheet. Put them in the oven on high-broil for 10 minutes. Take the spaghetti squash and fork the insides (the noodles!) out and into the bowl with the broccoli. Then chop up the flounder and add it, along with the squash seeds, into the mixing bowl with the broccoli and spaghetti squash. Now add your seasonings and enjoy! Makes 4 LARGE servings

Nutrition (per serving)

  • Calories: 167.5
  • Protein: 11g
  • Carbs: 32


3 thoughts on “Recipe Relish

  1. Thank you so much for measuring and blogging these recipes out for all of us who feel we need a recipe to follow to try a new concoction. I personally know The Skinniest Buffalo Chicken Dip is delicious….can’t wait to try the other recipes you’ve shared. Thanks again 🙂

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