Roasted Chicken and Butternut Squash Soup

Butternut squash and corn give naturally sweet flavor to this savory chicken soup. Using rotisserie chicken makes it an easy meal to prepare on a busy weeknight. Tip: Freeze leftover soup in individual portions using large muffin tins. Spray muffin tin with nonstick spray, then ladle soup into cups and freeze. When frozen, remove portions to a plastic bag or storage container. One serving equals about 2 frozen pieces.

Total Time: 38 min.

Prep Time: 15 min.

Cooking Time: 23 min.

Yield: 8 servings, about 1 cup each

Ingredients:

1 tsp. olive oil

1 medium onion, chopped

1 medium red bell pepper, chopped

4 cups low-sodium organic chicken broth

2 Tbsp. chopped fresh thyme (or 2 Tbsp. dried thyme)

Sea salt (or Himalayan salt) and ground white pepper (to taste; optional)

8 oz rotisserie chicken breast, boneless, skinless, shredded

1 cup frozen corn (or roasted corn)

2 cups cubed butternut squash

Preparation:

1. Heat oil in medium saucepan over medium-high heat.

2. Add onion and bell pepper; cook, stirring frequently, for 3 to 5 minutes, or until onion is translucent.

3. Add chicken broth and thyme. Season with salt and pepper if desired; cook, stirring occasionally, for 10 minutes.

4. Add chicken, corn, and squash; cook, stirring occasionally, for 5 to 8 minutes, or until squash is soft.

5. Divide evenly between eight serving bowls.

Breakfast Caprese with Pesto

This filling egg-white omelet has only 121 calories per serving, but packs a whopping 18 grams of protein to start your morning right. Make it extra-special with this easy homemade  basil pesto.

Total Time: 10 min.

Prep Time: 5 min.

Cooking Time: 5 min.

Yield: 1 serving

Ingredients:

4 large egg whites (½ cup)

Nonstick cooking spray

1 slice medium tomato

½ oz. fresh mozzarella cheese (sliced)

½ tsp. prepared pesto sauce

Preparation:

1. Place egg whites in a medium bowl; whisk to blend. Set aside.

2. Heat medium nonstick skillet lightly coated with spray over medium-low heat.

3. Add egg whites; cook for 1 minute. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath. Cook for 3 to 4 minutes or until set.

4. Top with tomato, cheese, and pesto. Gently fold in half.

Basil Pesto

Making your own pesto from scratch is easy and delicious! Use this basil and walnut paste as a spread on sandwiches, or use as a topping for meat, roasted vegetables, or whole grain pasta. Keep in mind that pesto is not low in fat, so don’t overdo it.

Total Time: 10 min.

Prep Time: 10 min.

Cooking Time: None

Yield: 8 servings, about 2 Tbsp. each

Ingredients:

2 cups fresh basil leaves

¼ cup chopped toasted walnuts

¼ cup shredded Parmesan cheese

2 cloves garlic, coarsely chopped

3 Tbsp. extra-virgin olive oil

½ tsp. sea salt

½ tsp. ground black pepper

Preparation:

1. Place basil, walnuts, cheese, and garlic in a food processor; pulse until coarsely chopped.

2. Slowly add oil; pulsing constantly.

3. Season with salt and pepper.

Beef and Broccoli with Red Bell Pepper

This healthy broccoli and beef stir-fry gets vibrant color and a boost of vitamin C from red bell peppers.

Total Time: 20 min.

Prep Time: 10 min.

Cooking Time: 10 min.

Yield: 4 servings, 1 cup each

Ingredients:

¼ cup reduced-sodium soy sauce

6 Tbsp. water, divided use

2 Tbsp. corn starch, divided use

1 Tbsp. raw honey

1 lb. raw top sirloin beef, trimmed of fat and sliced into ½-inch thick pieces

1 tsp. coconut oil

4 cups broccoli florets

2 medium bell peppers, cut into 1-inch cubes

2 cloves garlic, chopped

1 thin slice fresh ginger, peeled, finely chopped

Preparation:

1. Combine soy sauce, 4 Tbsp. water, 1 Tbsp. corn starch, and honey in a small bowl; mix well. Set aside.

2. Combine remaining 1 Tbsp. cornstarch and 2 Tbsp. water in a large bowl; mix well. Add beef. Toss gently to coat.

3. Heat oil in large skillet over medium-high heat.

4. Add beef; cook, stirring frequently, for 2 minutes, or until cooked through and no longer pink. Remove from skillet, keep warm.

5. Add broccoli, bell pepper, garlic, and ginger to skillet; cook, stirring frequently, for 3 to 5 minutes. Place broccoli mixture in beef bowl.

6. Add soy sauce mixture to skillet; cook, stirring constantly, over medium-high heat for 30 seconds, or until thickened.

7. Return beef and broccoli mixture to skillet; cook, for 1 to 2 minutes, or until well mixed and heated through.

Pasta Fagioli Soup

Try this classic Italian pasta fagioli soup made with white beans and whole wheat pasta.

Total Time: 25 min.

Prep Time: 10 min.

Cooking Time: 15 min.

Yield: 8 servings, about 1 cup each

Ingredients:

1½ cups dry whole grain small pasta (like macaroni or orzo) (4 oz.)

2 tsp. olive oil

3 cloves garlic, thinly sliced

4 cups low-sodium organic chicken broth

1 (15-oz.) can cannellini (white) beans, drained, rinsed

1 (14.5 oz.) can stewed tomatoes

2 Tbsp. tomato paste (no sugar added)

9 fresh rosemary sprigs, leaves removes and chopped, stems discarded

Sea salt and ground black pepper (to taste; optional)

Preparation:

1. Cook pasta according to package directions. Set aside.

2. Heat oil in large saucepan over medium-high heat.

3. Add garlic; cook, stirring frequently, for 1 to 2 minutes, or until soft.

4. Add broth. Bring to a boil. Reduce heat to medium.

5. Add beans, tomatoes, tomato paste, and rosemary. Season with salt and pepper if desired; gently boil, stirring occasionally, for 8 to 10 minutes.

6. Add pasta; cook for 3 minutes. Serve immediately.

Detox Kale Salad

Hit the ground running this January with this kale salad packed with broccoli, cauliflower, and other nutrient-rich foods.

Total Time: 10 min.

Prep Time: 10 min.

Cooking Time: None

Yield: 1 serving

Ingredients:

2 tsp. extra-virgin olive oil

1 Tbsp. unfiltered raw cider vinegar

2 Tbsp. fresh lemon juice

1 tsp. pure maple syrup

2 tsp. grated fresh ginger

1 pinch Himalayan salt (or sea salt)

2 cups chopped kale

½ cup chopped cauliflower

½ cup chopped broccoli

½ cup chopped cabbage

½ cup chopped fresh cilantro

Preparation:

1. Combine oil, vinegar, lemon juice, maple syrup, ginger, and salt in a small bowl; whisk to blend. Set aside.

2. Combine kale, cauliflower, broccoli, cabbage, and cilantro in a large bowl; mix well.

3. Drizzle cabbage mixture with dressing; toss gently to blend.

Tex-Mex Scrambled Eggs and Veggies (Migas)

Our version of the traditional Tex-Mex breakfast scramble with crunchy tortilla strips, onions, tomatoes, and peppers has only 229 calories per serving, and the servings are hearty. Perfect for brunch!

Total Time: 29 min.

Prep Time: 10 min.

Cooking Time: 19 min.

Yield: 2 servings

Ingredients:

2 large eggs

4 large egg whites

1½ tsp. olive oil

2 (6-inch) corn tortillas, cut into strips

¼ medium onion,chopped

¼ medium bell pepper, chopped

¼ medium tomato, chopped

½ oz. shredded cheddar cheese (2 Tbsp.)

Preparation:

1. Combine eggs and egg whites in a medium bowl; whisk to blend. Set aside.

2. Heat oil in medium nonstick skillet over medium-high heat.

3. Add tortillas; cook, stirring occasionally, for 3 to 4 minutes, or until crisp. Remove tortillas from pan.

4. Add onion and bell pepper; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.

5. Add tomato; cook for 3 to 4 minutes.

6. Add egg mixture; cook, stirring frequently, for 3 to 4 minutes, or until eggs are almost set.

7. Add tortillas and cheese; cook, for 1 to 2 minutes or until cheese is melted.