Skinny Cauliflower Mac and Cheese

I love cauliflower and cheese so I made a few changes to the Skinny Girl recipe and it was delish! The béchamel took a bit of work and was well worth it. It’s about 15 hands on and 40 min total time.

  • 12 oz cauliflower florets
  • 12 oz pasta
  • 1 1/2 tbsp butter
  • 1/4 c flour
  • 2 c milk
  • 1 c low sodium veggie broth
  • 2 c grated lite cheese – I used TJs Mexi blend
  • 1/4 c panko
  • 2 tbsp Parmesan cheese

Preheat oven to 375. Spray a 9×13 pan.

Bring a pot of salted water to a boil. Cook cauliflower for 3 minutes, remove and drain. Add pasta to the water and cook according to package. Drain and set aside.

In a large skillet over medium low heat, melt the butter. Whisk in the flour and cook for 1 minute. Stir in the broth and Mik, whisking until flour/butter mixture dissolves. Increase heat to medium high, whisking until mixture comes to a boil. Continue to whisk for 7 – 8 minutes until smooth and thick.

Remove from heat and stir in cheese, until smooth. Add the pasta and cauliflower and stir to coat. Pour into prepared pan. Top with Parm and panko.

Bake for 18 minutes. Turn oven on the broil and cook until the panko is crispy.

Serves 8. 9 ww pp.

Pepper, Mushroom and Sausage Sheet Pan Dinner

Mushrooms, bell peppers, onions and sausage – with a little sprinkle of cheese so good and so easy.

  • 3 bell peppers, sliced thin
  • 1 onion, sliced thin
  • 16 oz mushrooms, sliced
  • Olive oil spray
  • Salt and pepper
  • 1/4 tsp paprika
  • 2 – 4 pork sausages
  • Shredded cheese

Preheat oven to 375.

Spray a sheet pan with olive oil. Spread veggies over the pan, spray with olive oil. Cook for 20 minutes. Stir, make room for the sausages – cook for 10 minutes. Turn the sausages over and stir the veggies and bake 10 minutes longer.

Divide among plates and sprinkle with a little cheese.

Serves 2 – 4.

Sheet pan Chicken and Veggies

I’m loving sheet pan meals! So quick to whip up and easy clean up!

  • 16 asparagus, trimmed
  • 16 oz sweet potato, cut 3/8 inch thick on a mandolin
  • 2 tbsp olive oil
  • 2 cloves garlicminced
  • Salt and pepper

CHICKEN:

  • 1 lb chicken tenders
  • Salt and pepper
  • 2 tbsp flour
  • 1 large egg, beaten + 2 tbsp water
  • 3/4 c Panko breadcrumbs
  • olive oil spray
  • 1/2 medium lemon, plus 4 lemon wedges for serving

Preheat the oven to 425 degrees F.  Lightly spray 2 rimmed sheet pan with nonstick spray.  

On the prepared pan, toss together the asparagus and potatoes with olive oil, garlic, salt and pepper to taste.  Spread the vegetables out in a single layer. Bake until partially cooked, about 20 minutes. Stir and return to oven.

While the vegetables are cooking, season the chicken with the salt and pepper to taste.  Put the flour in a shallow plate and put the egg in a medium bowl.  Put the panko in another shallow plate.  Dredge each chicken cutlet lightly in the flour, then dip in the egg, shaking off the excess.  Dredge in the panko, lightly pressing to evenly coat.  Set aside on a plate.

Place the chicken on a sheet pan and spray the tops with olive oil spray.  Return to the oven and bake until the chicken is golden and the potatoes are cooked through, about 15 minutes.  Switch the oven to broil and broil until the top of the chicken is browned slightly, 1 to 2 minutes. Remove the pan from the oven and squeeze the lemon half over the vegetables.

Serves 4. 9 WW PP.

Canh – Vietnamese Shrimp Soup

  • After all the holiday indulging I wanted something healthy and light. This soup is perfect! You can pretty much add any veggie that you have on hand.
    • 1/2 onion, sliced thin
      1 tbsp oil
      1 lb mushrooms, sliced thin
      Salt
      1 tbsp fish sauce
      3 bunches baby bok choy, chopped
      8 oz spinach
      2 c shredded carrot
      2 tbsp grated ginger
      1 lb shrimp, sliced down the middle
      3 scallions sliced thin
      1/4 daikon radish, sliced thin
  • Warm oil in a medium pot over medium heat, add the onion to the pot and cook until soft. Stir in mushrooms and cook until they release their liquid and start to brown.  Stir in 6 cups of water. Then season the liquid with salt and fish sauce.

    Crank up the heat to bring things to a boil and vigorously cook for 3 to 5 minutes to develop a little flavor. Add the bok choy, spinach and carrot, cook over medium heat for 5 minutes. Add ginger and shrimp. As soon as the shrimp looks opaque and cooked through, slide the pot to a cool burner and let it rest, uncovered, for 5 to 10 minutes.

    Top with scallions and daikon.

    Serves 4 – 6.

    Roasted Sausage with Apples and Onions

    I love this amazing french sausage from the local fancy market. Use a mild sausage for this recipe.

    Preheat oven to 425°F. Insert 2 skewers into sausage coil in an “X” shape. Place sausage coil in middle of a large rimmed baking sheet. (If using links, arrange in a single layer on baking sheet.)

    Toss together apples, onions, thyme, olive oil, garlic, and lemon zest in a large bowl; season with salt and pepper. Scatter apple mixture around sausage on baking sheet. Roast in preheated oven until sausage is cooked through and apples are tender but not falling apart, about 25 minutes. Remove skewers, and cut sausage into large pieces. Sprinkle with parsley, and serve.

    Serves 4.

    Roasted Sausage, Peppers and Potatoes

    I love this recipe from Skinny Taste! Everything cooks in one pan and very little prep work! It takes about 50 – 60 minutes total time to bake, so it might not work for a weeknight meal if you are short on time.

    • 3 potatoes, cut into 1/2 inch cubes
    • 1 medium onion, quartered
    • 3 bell peppers, cut into 1 inch pieces
    • 1 tbsp olive oil
    • 1/2 tsp garlic powder
    • 1/2 tsp onion salt
    • 1/4 tsp mushroom seasoning (optional)
    • Salt and pepper
    • 2 – 4 uncooked sausages

    Preheat oven to 400. Spray a large rimmed baking sheet with olive oil.

    Toss everything except the sausage together on the sheet pan. Spread in a single layer.

    Roast for 25 minutes, stirring a couple times. Add sausages to the pan and cook for 20 – 30 minutes, turning once, until cooked through.

    Divide among plates and serves.

    Serves 2 – 4.

    Arepas with Black Beans

    These take about 40 minutes so it’s great for a weeknight meal! Be sure to buy the precooked cornmeal for this recipe.

    • 1 c masarepa
    • 1 c warm water
    • 1/4 tsp salt
    • Avocado oil
    • 1 poblano, diced
    • 1 onion, diced
    • 1 jalapeno, diced
    • 1 clove garlic, minced
    • 1 15 oz can black beans, rinsed
    • 1 c fire roasted tomatoes with chilies
    • 1/4 c cilantro, minced
    • 2 limes, quartered
    • 1/4 c cotija, crumbled

    Combine the

    Masarepa, water and salt and mix till smooth.

  • Heat 1 tbsp oil in a large saucepan over medium-high heat. Add poblano , jalapeño and onion; cook, stirring occasionally, until softened, 3 to 5 minutes. Stir in garlic, cumin and the remaining 1/4 teaspoon salt; cook, stirring, until fragrant, about 30 seconds. Stir in beans and tomatoes. Bring to a simmer over high heat. Reduce heat to maintain a simmer and cook, stirring occasionally, until thickened, 15 to 20 minutes.
  • Meanwhile, divide the dough into 4 balls and press into disks 4 inches wide and 1/2 inch thick. Heat 1 1/2 tbsp oil in a large skillet over medium-high heat. Add 2 of the arepas and cook, turning once, until golden brown, 7 to 8 minutes total. Repeat with the remaining 1 1/2 tbsp oil and dough.
  • Top arepas with beans, cilantro and cheese.
  • Serves 4. 12 WW PP.