spicy chicken and pasta

here’s a simple spicy (but not hot) pasta and chicken dish with my fav pasta: angel hair. i threw in some extra red bell pepper and also added some turmeric.

i had it over two servings of broccoli lightly blanched. yum!


  • 4-1/2 oz angel hair pasta, uncooked
  • 1 tablespoon olive oil
  • 1/2 cup finely chopped onion
  • 1/4 cup finely chopped red bell pepper
  • 1/2 teaspoon flour
  • 1 tablespoon water
  • 1/2 lb chicken breast tenders
  • 1 tablespoon chili powder
  • 1 tablespoon turmeric
  • 1-1/2 cups low sodium spaghetti sauce

Preparation Continue reading “spicy chicken and pasta”

whole wheat pasta with vegetable

i tried this recipe last week but didn’t love it bcuz i felt it lacked flavor. looking back at the recipe, i realized i forgot the basil and cheese! i also think the additional stock and pasta water in the original recipe diluted the flavor.

so i tried it again and loved it!

without the additional liquid, the garlic flavor popped. basil was also a key ingredient. it created an awesome mix of flavors! the cheese, however, is completely optional. i liked it with and without. so try it with cheese once and without cheese another time!


  • 3 ounces whole wheat spaghetti
  • 6 cloves garlic, chopped
  • 2 tablespoons olive oil
  • 1 small carrot, thinly sliced
  • 1 small red bell pepper, thinly sliced
  • 1 small onion, thinly sliced
  • 6 ounces haricot vertes, cut in half
  • 1/2 cup artichoke hearts, quartered
  • 1/4 cup slivered fresh basil
  • 1 tablespoon grated parmesan or romano cheese
  • freshly ground black pepper
  • sea salt, to taste

Preparation Continue reading “whole wheat pasta with vegetable”

spinach & turkey wrap

another simple lunch recipe is a spinach and turkey wrap. pile on the veggies and turkey on a tortilla or crepe and wrap. it’s so yummy!

the original recipes has the spinach and mushrooms cooked but you can also eat them fresh like i did. i also threw in a few more vegetables, including bell pepper and onion. lightly toast it to melt cheese or don’t – that’s up to you! either way, it’s healthy, delicious and easy to make!


  • 2 premade crêpes – or –
    2 whole wheat flour tortilla wrap
  • 2 oz fresh cremini mushrooms, sliced
  • 2 oz fresh baby spinach
  • 1/2 colored bell pepper, thinly sliced
  • 1 thin slice of onion
  • 2 (1-oz) slices lean turkey breast
  • 2 tablespoons shredded low-fat Monterey Jack cheese or your favorite low fat cheese – dairy or non dairy options
  • 1 teaspoon chopped fresh thyme (optional)

Preparation Continue reading “spinach & turkey wrap”

hummus & veggie wrap

when you want a simple no-cooking lunch, don’t buy it – do it yourself and save money! wrap, layer and roll. the original recipe included cheese and olives which gives it a mediterranean flavor but kept it simple. the hummus has so much flavor that i topped it with extra vegetables instead.

enjoy this yummy vegetarian wrap – several times a week by shaking it up with different vegetables, like baby spinach, micro greens, mushrooms – whatever you have in your fridge!


  • 1 9″ round spinach wrap or whole wheat flour tortilla
  • 1/4 cup hummus
  • 1/2 cup persian cucumber strips, sliced lengthwise
  • 1/4 cup shredded carrots
  • 1/4 cup colored bell pepper, thinly sliced
  • 1 thin slice of onions

Preparation Continue reading “hummus & veggie wrap”

thai beef lettuce wrap

i love meals in lettuce wraps and this is no exception. the best part of this dish is the sauce – the crazy combination of chili sauce, fish oil and lime juice is amazing! the sauce goes perfectly with the steak and all the fresh vegetables with it makes it such an addictive dish that it’s hard to stop eating. Y-U-M!


  • 12 ounce grass-fed flank, skirt, or sirloin steak
  • sea salt and fresh ground pepper to taste
  • 1/2 red onion, thinly sliced
  • 1 jalapeño pepper, thinly sliced
  • 1/2 cup chopped fresh parsley
  • 1 carrot, peeled and grated
  • 1/2 cup colored bell pepper
  • 1 head Bibb or Romaine lettuce, washed and dried, leaves separated

Chili lime sauce

  • 1 tablespoon chili sauce (we like sriracha)
  • 2 tablespoon fish sauce
  • 1 lime, juiced

Preparation Continue reading “thai beef lettuce wrap”

lemon chicken with rice

i’ve had lemon chicken before but it never struck a chord with me. for the fun of it, i tried this recipe anyway and i’m really glad i did! i made a few substitutions: instead of olives (not a fav), i used capers – and – instead of carrots (forgot to buy!), i used orange bell pepper. i also lowered the amount of chicken and threw in additional veggies:  some celery and enoki mushrooms. all of the ingredients worked really well together.

i also tried a something new! after a health scare, my friends changed their diets to vegan. to make it even more challenging, they are on a no oil-based vegan diet. but they have embraced their new meals and their health has greatly improved because of it. they shared a a cooking tip: instead of oil, substitute it with chicken or vegetable broth.

since this recipe called for vegetable broth, i used their cooking tip. it was perfect – you don’t miss the oil one bit. i’m definitely going to use this tip more often!


  • 1 teaspoon olive oil – or –
    1 tablespoon low sodium organic chicken or vegetable broth*
  • 1/2 pound boneless, skinless free range chicken breasts, cut into strips
  • 3-5 cloves garlic, minced
  • 3/4 cups onion, chopped
  • 1/2 medium carrot, thinly sliced – or –
    1/2 cup colored bell pepper, thinly sliced
  • 1/2 cup celery, thinly sliced ~optional
  • 3 ounces enoki mushroooms ~optional
  • 1/2 zest of lemon, grated
  • 14-1/2 ounces low sodium organic chicken or vegetable broth
  • 1 teaspoon parsley
  • 1-2 teaspoons capers
  • 1 cup quick-cooking white rice – or –
    2 cups precooked white rice
  • fresh ground lemon black pepper
  • sea salt, to taste

Preparation Continue reading “lemon chicken with rice”