A healthy and delicious snack. Try it for your next party. Your guests will love the flavor and not realize that it’s fiber rich and healthy.
Hummus with Oven Baked Whole Wheat Tortilla chips
This is the basic recipe for hummus. You can make it your own with the addition of herbs and spices. Add some raw vegetable dippers to up the health and color factor.
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Hummus with Oven Baked Whole Wheat Tortilla chips
This is the basic recipe for hummus. You can make it your own with the addition of herbs and spices. Add some raw vegetable dippers to up the health and color factor.
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Instructions
To Make the Chips: Cut the tortillas into wedges or strips, as you like. Spray two large baking sheets with the olive oil spray. Lay the tortilla pieces in a single layer on the sheet. spray with cooking spray and sprinkle lightly with the salt. Bake at 325 degrees for 7 minutes or so. Turn the chips over and sprinkle with a little more salt and bake another 7 minutes or so. The chips should be crisp and slightly darker brown. Cool completely and store airtight. use as you would any chip.
To Roast the Garlic: Cut the top off a head of garlic (you should see the tops of the cloves). Place in the center of a piece of aluminum foil. drizzle with a little olive oil and seal in the foil. Bake at 350 degrees for 30 - 45 minutes. The cloves should look golden and the head should feel soft. Oh, and it will smell divine.
In the bowl of a processor, combine the garbanzos, lemon juice, water, tahini, olive oil and the cloves of roasted garlic. Process until as smooth as you want it. Add the seasonings and process again.
Taste and adjust the seasonings. If mixture is too thick add a little more water. Scoop into a bowl and cover. Chill in the refrigerator at least 3 hours or if possible over night. Serve with chips or vegetable dippers.
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We all love pasta. It’s versatile, quick to prepare and cheap. It’s also “carb heavy” which makes it a bit of a double edged sword for many of us. As with everything in a healthy diet, moderation is the key here and if the choice of pasta can be a little healthier, I’m all for it. This recipe uses Whole Wheat Penne which contains more than twice the fiber of its white counterpart. This recipe also keeps the pasta to a minimum. A cup or so of dry pasta will feed two lavishly.
Turkey Italian Sausage and Cannelini Beans provide a generous serving of protein that is lower in fat than many other choices. Kale, the current golden (or is it green) child of the food world makes itself known along with garlic onions and red bell pepper. The sauce is low sodium chicken broth base to keep it light and let the other flavors shine through. 
As with so many of the recipes I share, this one is open to interpretation. It would be wonderful with some herbs. Basil or rosemary come to mind. Garbanzo beans could fill in for the Cannellini and any other veggies you have on hand could be added as well. Doubling the recipe would be easy, too. In fact, this recipe as posted allows you to do just that
Whole Wheat Pasta with Sausage, Beans and Kale
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Whole Wheat Pasta with Sausage, Beans and Kale
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Instructions
Cook the pasta one minute less than the package directions, Reserve 1/4 cup of the pasta cooking water before draining. Prepare the sauce while the pasta cooks.
Cook the sausages in the broiler completely. When cool enough to handle slice 1/2 inch thick and set aside.
Heat the olive oil in a large fry pan over medium heat. Add the onion and bell pepper and cook 3 - 4 minutes until softened. Add the kale and garlic and cook until the kale has wilted and the garlic is fragrant. This should take 4 - 5 minutes.
Add the chicken broth and the sausage to the pan and simmer for 5 minutes or so. Add the beans and the reserved pasta water. Cook another 3-4 minutes. Add salt and pepper to taste.
Drain the pasta and add to the pan. Toss and cook for a minute or two to blend everything together. Serve topped with shaved Romano Cheese
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As I continue to take Mama D’s Kitchen to a lighter and healthier place, I’m exploring different ways of infusing flavor and love. This chicken dish uses Greek yogurt and coriander seeds to create flavor without fat. It is complimented by vegetables enhanced by roasting. Those would be garlic and red peppers. The marinade is tart yet sweet as the peppers and yogurt combine.The subtle flavor of the roasted garlic and the aromatic toasted coriander add interesting tones. 
Virtually fat free, but heavy on the flavor this can fit into almost any diet or food plan.
It is complimented with roasted vegetables. I used broccoli, carrots, red pepper and onion because that’s what I had. Any vegetables you have on hand will work. Figure one to one and a half cups of vegetables per person. Toss the vegetables with a bit of olive oil and season with salt and pepper or any herb/spice blend that you like. Roast for 15 – 20 minutes at 375 degrees. You want the vegetables to have a little crunch and vibrant color.
All this needs is some kind of grain. Couscous, quinoa, rice or orzo would be great. I opted for a combination of all those things. I got this mixture from World Market, but may grocery stores are starting to carry more than “rice-a-roni”.
You can double or triple the chicken recipe as needed. The marinade will easily cover 4 – 6 breasts. If you are only doing a couple, save the rest of the marinade. Put it in a bowl, surround it with raw veggies and call it a dip.
Yogurt and Roasted Red Pepper Chicken
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Yogurt and Roasted Red Pepper Chicken
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Instructions
Pat chicken breasts dry and place in a zip top bag.
Put yogurt, roasted peppers, garlic,coriander seeds, and parsley in the bowl of a processor. Process until smooth.
Measure 1/2 cup of the mixture and pour it into the bag with the chicken. Marinate for at least 4 hours or as long as overnight.
Reserve the rest of the yogurt mixture for basting. It also makes a great veggie dip.
Preheat broiler. Spray broiler tray with non-stick cooking spray. Remove the chicken breast from the marinade and lay on the broiler tray. Top with a little more of the yogurt mixture, Broil 10 minutes. Turn chicken over and top with a little more of the yogurt. Broil 10 minutes more or until cooked through.
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