Tex-Mex Chicken & Rice Casserole

1 medium sweet onion, chopped

1   tablespoon olive oil

2 cups cooked brown rice

2   cups chopped cooked chicken

1 (15oz) can black beans, drained and rinsed

1 cup chopped seeded tomatoes (2 medium)

1 (4oz) can diced green chile peppers

1 teaspoon dried Italian seasoning

1 1/2 teaspoons chili powder

1/2 teaspoon ground cumin

1/4 teaspoon black pepper

1/4 teaspoon salt

1/2 cup shredded cheddar cheese

—

In a medium saucepan cook onion in hot oil over medium heat until
tender.

Stir in rice cook and stir for 2 minutes.

Transfer the rice mixture to a large bowl. Stir in chicken, tomatoes,
black beans, chile peppers, basil, chili powder, cumin, salt and black
pepper. Transfer to a 2-quart casserole.

Bake, covered, in a 425 degrees F oven for 25 minutes. Sprinkle with cheese.
Let stand for 5 minutes before serving. Makes 6 servings.

{Make Ahead Tip} Prepare as above until the baking step. Cover and
chill for up to 24 hours. Bake, covered, in a 425 degrees F oven about 40
minutes or until heated through. Uncover and sprinkle with cheese. Let stand
for 5 minutes before serving.

Winter Veggies w Marinara & Mozzarella Polenta

Veggies

2 tablespoons extra-virgin olive oil

1 cup diced butternut squash

1 small zucchini, finely diced

1/2 teaspoon salt

1/2 teaspoon freshly ground pepper

1/2 cup water

10  ounces baby spinach

1 1/2 cups prepared marinara sauce, preferably lower-sodium

1/2 cup chopped fresh basil

Polenta

4 cups water

1 teaspoon salt

1 cup instant polenta

1 cup shredded part-skim mozzarella cheese

1-3 tablespoons butter (optional)

—

Heat oil in a large nonstick skillet over medium-high heat. Add squash,
zucchini, salt and pepper and cook, stirring occasionally, until the vegetables
are tender and just beginning to brown, 6-11 minutes. Add water and
spinach; cover and cook until wilted, stirring once, about 3 minutes. Stir
marinara sauce into the vegetables and heat through, 1 to 2 minutes. Remove
from the heat and stir in basil.  While your veggies cook, bring the water
to a boil. Bring the water to a brisk boil over medium-high heat. Add the
salt.  While whisking gently, pour the polenta into the boiling water in a
steady stream.

Continue whisking until polenta is thickened. Turn down the heat to low
and continue whisking until the polenta has thickened enough that it doesn’t
settle back on the bottom of the pan when you stop stirring. Stir
vigorously every making sure to scrape the sides, bottom, and corners of the
pan.

Stir in cheese and butter, if using. To serve: Place polenta into a
bowl, top with marinara veggies and additional cheese if desired.

{Make Ahead Tip} Prepare vegetables up to 24 hours in advance.  Store in a sealed container and keep chilled.  I would not recommend making the polenta in advance.  It is meant to be porridge-like, and polenta hardens after sitting for a short time.

Coconut Sweet Potatoes & Wild Rice w Chicken

adapted from Better Homes & Gardens

1  (8.5 ounce) package brown and wild rice (such as
Uncle Ben’s)

4 small sweet potatoes (1-1/2 pounds total), peeled and cut into
1/4-inch slices

1   cup frozen edamame, thawed

2 cups cooked and shredded chicken breast

1 (14 ounce) can unsweetened light coconut milk

1 medium sweet onion, chopped

1/3 cup creamy natural peanut butter

1 tablespoon red curry paste

2 teaspoons packed brown sugar

—

Preheat oven to 375 degrees F. Lightly grease a 2-quart casserole; set
aside. Prepare rice according to package directions.  In a medium saucepan
cook sweet potato slices, covered, in enough boiling water to cover about 8
minutes or just until tender; drain well. Gently combine sweet potato slices,
rice, chicken, and edamame.  Transfer to casserole dish.

In a large skillet combine coconut milk and onion. Bring to boiling;
reduce heat. Simmer, uncovered, about 3 minutes or just until onion is tender.
Whisk in peanut butter, red curry paste, and brown sugar. Continue to whisk
until peanut butter is melted and smooth.

Pour coconut milk mixture over vegetables, chicken, and rice mixture.
Bake, covered, for 15 minutes. Uncover and bake about 15 minutes more or until
mixture is heated through.

{Make Ahead Tip} Prepare casserole through to the point of making the sauce.  Prepare the sauce just before you plan to bake the casserole. The rice/chicken/vegetable mixture can be stored in the fridge up to 2 days in advance.

Broccoli Cheese Twice Baked Potatoes w Beef

adapted from Eating Well

4 medium russet potatoes

1/2 pound 90%-lean ground beef

1 cup broccoli florets, finely chopped

1 cup water

1 cup shredded reduced-fat Cheddar cheese, divided

1/2 cup 0% Greek yogurt (such as FAGE)

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

3 green onions, sliced

—

Pre-heat the oven to 425°F. Rub the potatoes with olive oil, sprinkle
them with salt and pepper, and prick them with the tines of a fork. You can lay
them directly on the oven rack or place them on a baking sheet. Cook the
potatoes for 45 to 60 minutes, until their skin is crispy and sticking one with
a fork meets no resistance.

Meanwhile, brown meat in a large skillet over medium-high heat,
stirring often, about 3 minutes. Transfer to a large bowl. Increase heat to
high, add broccoli and water to the pan, cover, and cook until tender, 4 to 5
minutes. Drain the broccoli; add to the meat.

Carefully cut off the top third of the cooked potatoes. Scoop out the
insides into a medium bowl. Place the potato shells in a small baking dish. Add
1/2 cup Cheddar, Greek yogurt, salt and pepper to the potato insides and mash
with a fork or potato masher. Add green onions and the potato mixture to the
broccoli and meat; stir to combine.

Evenly divide the potato mixture among the potato shells and top with
the remaining 1/2 cup cheese. Return potatoes to the heated oven and bake until
the filling is hot and the cheese is melted, 4 to 8 minutes.

{Make Ahead Tip}: Prepare and stuff potatoes. Cover and
refrigerate for up to 2 days.

French Toast Sticks

1 eggs, beaten

1/4 cup milk

1/4 teaspoon vanilla extract

1/4 teaspoon almond extract (optional)

4 slices whole wheat cinnamon raisin bread

1 tablespoons vegetable oil

Syrup or low-fat fruit yogurt for dipping

—

Beat the eggs, milk, and vanilla extract in a shallow plate or baking
dish with a fork or whisk.

Add the bread slices and turn to coat.

Heat the oil in a nonstick skillet over medium heat. Add the bread
slices in batches and cook for 5 minutes or until lightly browned on both
sides.

Remove the bread slices from the skillet.

Cut each bread slice into 4 “sticks”. Serve with the syrup
for dipping.

Pesto Pasta Shells

8 ounces cooked whole wheat shell pasta

1/2 cup prepared basil pesto

—

Combine cooked pasta and pesto and toss to coat.  Sprinkle with
grated Parmesan cheese.

Mashed Sweet Potatoes

1.5 pounds sweet potatoes, peeled and cut into chunks (2-3
potatoes)

3 tablespoons butter

1/2 cup half and half

2 tablespoons brown sugar

1/4 teaspoon grated nutmeg

Salt and pepper

—

Boil potatoes until tender, drain and reserve. Return the pot to the
stove top over medium heat. Add butter and potatoes to the pot.  Stir in
the half and half and sugar. Mash until well combined. Season with nutmeg,
salt, and pepper to your taste.