One Pan Lemon Garlic Chicken Pasta



1/4 cup olive oil

1 pound boneless skinless chicken breasts, cut into 1 inch chunks

salt and pepper

4 cloves of garlic, minced

2 cups of low-sodium chicken broth

1 cup of water

2 cups of pasta

1 lemon, zested and juiced (about 1/4 cup)

sprinkle of basil

1. Season the chicken breasts with salt and pepper while heating the olive oil in a skillet.  Cook the chicken until it is browned.

2. Add garlic to the chicken and heat for a minute.  Add chicken broth, water and uncooked pasta.  Bring to a boil, turn the heat down low and cook covered for 15 minutes.

3. Remove cover and let simmer for 5 minutes or until the liquid is gone.  Stir in lemon juice, lemon zest, basil and parmesan cheese.


Creamy Garlic Shells



1 cup pasta

1 tbsp. olive oil

1 tbsp. butter

2 cloves garlic, minced

2 tbsp. flour

3/4 cup chicken broth

3/4 cup skim milk

salt and pepper

1/4 cup parmesan cheese

1/2 tsp. garlic powder

2 tsp. dill


1. Cook the pasta in boiling water until it is cooked.  Drain and set the pasta aside, use the same pot for the next steps.

2. Return the pot to the stove and add the butter and olive oil to medium heat.  Add the diced garlic and stir for 30 seconds.  Mix in the flour and whisk until it is combined, then slowly add the chicken broth and skim milk.  Stir until the mixture is smooth.

3. Season with salt and pepper and stir until it is thick and bubbly.  Add the parmesan cheese, garlic powder and dill.  Finally add the pasta and combine well.

Skinny Chicken Alfredo with Broccoli and Mushrooms


(you can make this a side dish if you omit the chicken)



2 boneless chicken breasts

2 cups broccoli, steamed

1 cup mushrooms, sliced

1 package of fresh fettuccine

2 tablespoons extra virgin olive oil

3 cloves minced garlic

2 tablespoons flour

1 cup low sodium chicken broth

1/4 cup plain Greek yogurt

1/4 cup skim milk

1/2 cup freshly grated Parmesan cheese

dash of black pepper

1. Cook the pasta according to package instructions, steam the broccoli in a pot then strain, cook the diced chicken in a saucepan (cook the mushrooms with the chicken when the chicken is done).

2. Heat the olive oil in a pan over medium heat, once it is warm add the minced garlic.  Cook for about 1 minute, until the garlic is golden.

3. Whisk in the flour until it is smooth, gradually whisk in the chicken broth, Greek yogurt, milk and pepper.  Bring the mixture to a boil, stirring constantly.  Turn the heat to low and continue to stir until it is thick.

4. Add the parmesan to the sauce, then add cooked chicken, mushrooms and broccoli.  Heat it all together for a few minutes.  Top over the pasta.

Zucchini Lasagna



3 zucchini, sliced

1 lb. ground turkey

1 can tomato sauce

3 cloves garlic, minced

1/2 onion

2 tomatoes, diced

1 cup sliced mushrooms

1/2 red pepper, diced

3 green onions, chopped

1/2 cup spinach, chopped fine

1 tbsp. parsley

1 tbsp. oregano

salt and pepper

1/2 cup parmesan cheese

1 cup mozzarella cheese


1. Slice the zucchini with a mandolin, to about 1/8 inch thick.  Sprinkle salt on top and put them in a strainer for a few hours, so the liquid can drain out of them.

2. When you are ready to cook, brown the ground turkey in a skillet.  When the turkey is about half-cooked, add the onion, red pepper, mushrooms, green onion, spinach and tomato.  Cook until the turkey is done.

3. Add the tomato sauce, garlic and spices to the mixture and heat for another 10 minutes.

4. Meanwhile, place the zucchini on a grill, and grill on both sides for about 5 minutes (or place on a baking sheet and bake on broil for the same amount of time on each side).

5. When the sauce and zucchini is done, preheat the oven to 375 degrees Fahrenheit.  Take a 9 x 12 casserole dish, and spray with cooking spray on the bottom.  Spread a layer of the sauce mixture on the bottom of the pan, then a layer of zucchini, sprinkle some parmesan and last add a layer of mozzarella.  Repeat a layer once more.

6. Bake in the oven covered for 30 minutes, then uncovered for 15 minutes.


Pasta Primavera with Vegetables in A Cauliflower Sauce



1/4 package of pasta

1 Tbsp. butter

2 cloves garlic, minced

2 cups fresh vegetables (sliced carrots, broccoli, mushrooms, peas, onion, corn, peppers)

1/2 head of cauliflower

2 Tbsp. Parmesan cheese

salt and pepper


1. Cook pasta as per package instructions.  While this is boiling, heat some extra virgin olive oil and cook the vegetables other than the cauliflower.

2. To make the cauliflower sauce, steam cauliflower until it is soft.  Add it, as well as the parmesan cheese and pepper to a blender and mix until it is smooth.

3. Mix the cauliflower sauce with the vegetables and top on the pasta.


Skinnier Fettuccine Alfredo



1 package of fresh fettucine

1 tbsp extra virgin olive oil

4 cloves of fresh garlic

2 cups of skim milk

1 cup of chicken broth

4 tbsp whole wheat flour

1/4 tsp each of salt and pepper

1/2 cup fat-free or low-calorie Parmesan cheese


1. Cook the fettuccine according to the package directions.

2. In another saucepan, heat the oil and garlic for a few minutes.

3.  In a bowl, stir together the chicken broth, milk, flour , salt and pepper. Add it to the garlic  and heat until it is thick.

4.  Stir in the Parmesan cheese, cover and let it sit for a few minutes.  Add the fettuccine noodles and stir (or put the noodles on a dish and cover with the sauce).  Garnish with parsley if you want!