Posted in Pasta dish, Poultry

Light and Easy…

We thought we might go out to eat tonight but plans were changed and I had to decide the last hour what we were having.  I decided to do something easy since time was running out.  Pasta dishes are great meals to make when you are pressed for time or haven’t planned in advance.  So tonight we had Chicken and pasta with Spinach.

Chicken and Pasta with Spinach

Serves 4

Preheat oven 425o

Prep and cook time 25 minutes


2 garlic cloves – peeled but left whole

½ box rigatoni pasta

4 boneless, skinless chicken breasts – cut into bite sized pieces

¼ cup scallions, green parts only – chopped

2 tablespoons fresh parsley – minced

½ cup white wine

1 ½ cup fat free chicken broth

1 tablespoon cornstarch

½ pound fresh baby spinach leave – coarsely chopped

¼ cup parmesan cheese – grated


  1. Wrap garlic cloves in aluminum foil that has been sprayed with cooking spray.  Roast in the oven for about 20 minutes.  When done, mash roasted garlic with the back of the spoon and set aside to combine with chicken broth.
  2. Boil water and cook pasta according to package directions.  Drain pasta and set aside.
  3. Heat large skillet on medium high heat, spray with cooking spray and add chicken.  Sauté for about 10 minutes or until chicken is browned and cooked.  Remove chicken from skillet and set aside.
  4. Add scallions and sauté for about 2 minutes.  Add wine and parsley, scarping any bits from the bottom of the skillet.  Cook wine mixture for about 5 minutes or until reduced by half. 
  5. In a small bowl, mix together chicken broth, corn starch and garlic.  Add to skillet, stirring until thickened and bubbly.  Add pasta, chicken and spinach to the skillet and cook for 2 minutes.
  6. Remove skillet from heat, toss in cheese and spoon onto serving platter.
Posted in Tips/Hints

Bring it on…

If anyone out there has an already Delicious & Light recipe they would like to share or a recipe that they would like to have lightened up, I’d love to hear form you.  Just send your original recipe and I’ll try it out.  Or, if you have a recipe that you love but is just to fattening, I’d love to try to lighten it up.

Lets’ get cooking!

Posted in Beef, Grilling, Main Courses, Poultry, Sauces, Tips/Hints, Vegetables

Turkey/Beef Burger Twist…

Tonight Dean made dinner.  He grilled hamburgers and sautéed string beans.  To keep the hamburgers light and delicious, I combine half of the burger meat with 93% lean ground beef and turkey breast meat.  I emphasize the breast in the turkey meat because it only has 1 gram of fat per serving, unlike just ground turkey meat which has about 10 grams of fat per serving.  Combining the two types of meat gives you a tasty yet lighter burger.

To make the burgers a little more interesting, I cooked onions and ketchup sauce as a topping to the burgers.  It’s a little tastier than just ketchup and doesn’t add any fat to the dish.  Try it out…

Onion and Ketchup Sauce

Prep and cook time: 45 minutes

Makes about 2 cups


1 large sweet onion – thinly sliced

1 tablespoon Worcestershire sauce

1 tablespoon sugar

1 cup ketchup

3 – 4 drops Chipotle sauce


  1. Heat a saucepot on medium low heat and spray with cooking spray.  Add onions, cover, and cook slowly for about 20 minutes, stirring occasionally.  (TIP: if the onions stick to the bottom, add a little water and stir).
  2. Add sugar and Worcestershire sauce and cook, uncovered, for about 2 minutes until liquid reduces to ½.
  3. Add ketchup and Chipotle sauce, reduce heat to low and simmer for about 20 minutes.
  4. Remove from heat and serve room temperature with burgers or meat.