Cajun Spaghetti Squash Bake

Spaghetti Squash (Image Source: iStock)

Cajun Spaghetti Squash
Serves 4 to 6

Ingredients:
2 spaghetti squash
1 tablespoon olive oil
1 pound boneless skinless chicken breasts, chopped into small cubes
1 tablespoon olive oil
1 tablespoon + 1 teaspoon Cajun seasoning, divided
½ onion, chopped
2 cloves garlic, finely chopped
1 red bell pepper, chopped
1 green bell pepper, chopped
3 Roma tomatoes, diced
2 ounces reduced fat cream cheese
3 tablespoons shredded cheddar cheese

Directions:

1. Preheat the oven to 350º F. Cut each spaghetti squash in half lengthwise. Scoop out the seeds. Rub ½ tablespoon of olive oil on each half, roast for 30 to 45 minutes, or until tender. Let the squash cool. Once cooled, shred the spaghetti squash using a fork and reserve the squash shells!

2. Add 1 tablespoon of olive oil to a very large sauté pan or skillet over medium-high heat. Once heated, add the chicken, Cajun seasoning, and sauté for 5 to 7 minutes, flipping the pieces once to brown on all sides. If needed, cook the chicken in batches.

Tip: For a vegetarian version, opt for Quorn Meatless Chicken Pieces.

3. In the same skillet, add the garlic, onion, and bell peppers and sauté for 2 to 3 minutes until softened. Then, add in the diced tomatoes and cream cheese. Stir gently until combined. Take the mixture off the heat and set aside.

4. Add the shredded spaghetti squash to the chicken and vegetable mixture, stir to combine and season with remaining teaspoon of Cajun seasoning. Transfer the mixture to a 9 x 13-inch pan. Top with cheddar cheese.

5. Bake at 350º for 20 minutes until the cheese is melted and edges are slightly crisp.

Nutrition facts (per serving): 200 calories, 8 grams fat, 2 grams saturated fat, 0 grams trans fat, 50 milligrams cholesterol, 675 milligrams sodium, 13 grams carbohydrates, 1 gram fiber, 3 grams sugar, 20 grams protein

Blueberry-Banana Bread

While blueberries are so fresh, what could be better than Blueberry-Banana Bread? This recipe is made with my favorite whole grain flour, whole wheat pastry flour, which keeps the texture nice and light!

Blueberry-Banana Bread

Blueberry-Banana Bread

Serve 16

Ingredients:
2 ripe bananas, mashed
1 stick butter, melted
3/4 cup sugar
2 eggs
2 teaspoons vanilla
2 cups whole wheat pastry flour
1 teaspoon baking soda
1/2 teaspoon salt
1 cup fresh blueberries

Directions:

1. Preheat the oven to 350 degrees F. Line a bread pan with parchment paper.

2. In a mixing bowl combine the melted butter, sugar, eggs, and vanilla. Stir together.

3. Stir in the whole wheat pastry flour, baking soda, and salt. Stir well to combine. The mixture will be thick.

4. Fold in the fresh blueberries.

5. Bake for 50 to 60 minutes until the bread is cooked through and the top is golden brown. 

Nutrition Facts (per slice): 160 calories, 6 grams fat, 4 grams saturated fat, 0 grams trans fat, 15 milligrams cholesterol, 130 mg sodium, 25 grams carbohydrates, 2 grams fiber, 12 grams sugar, 3 grams protein

Veggie Riggies

This creamy pasta dish is a twist on Chicken Riggies, a upstate NY classic dish from the Utica area. During quarantine I started making this dish pretty routinely and just experimented with a vegetarian version, which turned out great!

For a protein source, instead of chicken, I used Quorn, which is a plant-based meat alternative that is rich in protein. In fact one 2 ounce portion of Quorn Meatless Fillets has 9 grams of protein and only 70 calories. What makes Quorn perfect for this dish is that it has a very neutral taste and takes on the flavor of what it is cooked with.

At the grocery store look for Quorn products in the freezer section or the ‘natural food’ freezer section and also consider checking out their chicken patties for a quick dinner, they are tasty cooked up in the air fryer!

Quorn products are reasonably priced as well, one 10 ounce package, which has 4 fillets is only about $5.

Veggie Riggies (Image Source: Molly Morgan)

Veggie Riggies (Image Source: Molly Morgan)

Veggie Riggies

Serves 8

Ingredients:
2 tablespoons olive oil, divided
1 cup red bell pepper, chopped
1 cup sweet onion, chopped
4 hot cherry peppers, sliced thin
4 Quorn Meatless Fillets, cubed
1/2 pound rigatoni, cooked and drained
1 jar roasted garlic pasta sauce
1/2 cup heavy cream
Parmesan cheese

Directions:

1. In a skillet add 1 tablespoon of the olive oil and heat over medium heat. Add the red bell pepper and sweet onion. Sauté for 5 to 7 minutes, until tender. Then add the hot cherry peppers and sauté for one minute more. Remove the vegetables from the skillet and set aside.

2. Add the remaining olive oil and chicken to the skillet, cook for 6 to 8 minutes. Season with sea salt and black pepper, to taste. Add the vegetables back to the skillet with the chicken.

3. Add the pasta sauce and heavy cream*. Simmer for 3 to 4 minutes. Toss the sauce with the cooked rigatoni and serve topped with Parmesan cheese.

   Tip: This dish tastes great reheated too! Just add to a skillet and warm up!
   

   *For a vegan version of this dish, replace the heavy cream with 1/2 cup cashew cream or full fat oat milk.

Blueberry Pie Bars

This bar recipe is inspired by Ina Gartner’s Apple Pie Bar recipe and was shared with me from a friend of ours. We started growing blueberries this year so I adjusted the recipe to make Blueberry Pie Bars instead. They were so delicious!

You could definitely swap the blueberries for other summer berries like raspberries, strawberries, or even a mix of berries.

Blueberry Pie Bars (Image: Molly Morgan)

Blueberry Pie Bars
Serves 12

Ingredients:
2 sticks butter, softened
1/3 cup sugar
1/4 cup brown sugar
2 cups all purpose flour (or whole wheat pasty flour)
1/3 cup walnuts, finely chopped
pinch of salt

Filling:
4 cups blueberries
1 tablespoon lemon juice
3 tablespoons sugar
2 tablespoons butter
1 teaspoon cornstarch

Directions:

1. Preheat oven to 375 degrees F. Line a 9 x 9 (or similar pan) with parchment paper or coat with non-stick cooking spray.

2. For the crust: In a mixing bowl combine the butter, sugar, brown sugar, and vanilla. Beat until light in color and creamy. Stir in the flour, walnuts, and salt. Press about 2/3 of the sough into the prepared pan and lightly press to cover the bottom of the pan. Reserve the remaining dough. Refrigerate for 20 minutes.

3. Bake the crust for 20 minutes, until lightly browned. Remove and set aside.

4. Meanwhile in a sauce pan combine the butter, blueberries, lemon juice, and sugar. Cook over low to medium heat, stirring often for 15 minutes. The berries will soften and some of the liquid will have evaporated. Add the cornstarch during the last minute of cooking and stir until the mixture lightly thickens.

5. Spread the berry mixture evenly over the baked crust. Then crumble the reserved dough and spread across the top. Bake for 25 to 30 minutes or until the topping is golden brown. Cool slightly and serve.

Serving suggestion: Tastes great with vanilla frozen yogurt or ice cream.

Mediterranean Loaded Fries with Tahini Sauce

These fries are delicious and loaded with all the right things - falafel, chopped red and yellow pepper, sliced olives, diced radishes and cucumber, and crumbled feta cheese. Plus then topped with this homemade magical tahini sauce!

This recipe calls for two frozen products - one from Alexia and another from Sol Cuisine, if you can’t find these brands at your grocery stores opt for similar products. Or you can make your own baked sweet potato fries and falafel too!

For a baked Sweet Potato Fry recipe, check out my go-to recipe on page 115-116 in my book Skinny Size It (Harlequin Non-Fiction).

Mediterranean Loaded Fries (Image: Molly Morgan)

Mediterranean Loaded Fries with Tahini Sauce
Serves 4

Ingredients:
1 bag (15 oz) of Alexia Sweet Potato Fries
1 cup chopped veggies (red pepper, yellow pepper, cucumber, radish, onions)
1/4 cup sliced black olives
1 bag (10 oz) Sol Spicy Mediterranean Falafel or similar

Ingredients - Sauce:
1/2 cup tahini
1/4 cup fresh lemon juice
5 tablespoons water, plus more
1 tablespoon maple syrup
1 small garlic clove, minced
1/2 teaspoon sea salt

Directions:
1. Pre-heat an air-fryer or oven to 425 degrees F. Cook the sweet potato fries and falafel to the package instructions.
2. Meanwhile in a small bowl whisk together the tahini sauce ingredients and chop the vegetables.
3. Arrange the baked fries on a platter and top with vegetables, olives, feta, and falafel. Then finish with the tahini sauce AND serve with extra tahini sauce on the side.

Avocado Ruben Sandwiches

This simple and delicious sandwich is perfect for warm summer nights! Plus the each serving of the Thousand Island dressing has 1/3 of the calories (only 20) compared to traditional dressing.

Avocado Ruben (Image Source: iStock)

Avocado Rubens
Serves 4

Ingredients:
1 cup sauerkraut
8 sliced rye bread, toasted
1 medium ripe avocado, halved, pit removed, peeled and sliced
1 large tomato, cut into 8 slices
¼ cup of Guiltless Thousand Island Dressing (See recipe below)

DIY Thousand Island Dressing Ingredients:
1 cup reduced fat mayonnaise
¼ cup ketchup
3 tablespoons sweet pickle relish

Directions:

1, In a skillet sauté the sauerkraut for 3 – 5 minutes, until it is lightly warmed.

2. Prepare sandwiches: top 1 slice of bread with sauerkraut, avocado, tomato slices, and top with 1 tablespoon of the Thousand Island Dressing.

Optional: Add slice of Swiss cheese or your other favorite cheese, lettuce or spinach, cucumbers, or other sliced veggies.

Shortbread Dreamy Bars

Eating healthy is all about balance and everyone needs a chocolate treat from time to time! These shortbread bars are served chilled and are perfect for hot summer days.

And thanks to one of my friends and instagram followers for the recipe name suggestion! If you are on instagram, you can find me @mollymorganrd.

Note: These are gluten-free and can be made nut-free and vegan, depending on some of your ingredient selections.

Shortbread Dreamy Bars (Image: Molly Morgan)

Shortbread Dreamy Bars
Serves 8 (full bars) - 16 (half bars)

Base Ingredients:
1/2 cup melted Earth Balance spread
1 cup Bob’s Red Mill 1:1 gluten-free flour
1/3 cup confectioners sugar
1 tablespoon corn starch
1/2 teaspoon salt
1 teaspoon vanilla

Creamy Topping - Ingredients:
2 tablespoons Earths Balance spread, melted
1/2 cup sunflower nut butter or peanut butter
1/3 cup maple syrup
1 teaspoon vanilla
1/4 teaspoon salt

Chocolate Topping - Ingredients:
1/2 cup dark chocolate chips, melted*
dark chocolate chips to garnish

*Or choose chocolate of choice

Directions:
1. Preheat oven to 350 degrees F. Line a loaf pan with parchment paper.
2. In a small mixing bowl combine the base ingredients: melted spread, flour, confectioners sugar, cornstarch, vanilla, and salt. Spread mixture evenly in prepared pan. Bake for 15 - 20 minutes, until lightly browned.
3. In a mixing bowl, combine the creamy topping ingredients: melted butter, sunflower butter or peanut butter, maple syrup, vanilla, and salt. Stir to combine. Spread the mixture evenly over the base.
4. In a small bowl, place the dark chocolate chips, and microwave to melt. Then spread gently over the topping and finish by placing dark chocolate chips on the top.
5. Refrigerate for 2 hours (or more). Lift from the pan using the parchment and slice into 8 bars and then cut each bar in half. Store in an air-tight container in the refrigerator.

Tip: These taste great cut into bitesize pieces with your favorite vanilla ice cream or coconut ice cream.

Veggie Spiedie Sandwich

Where I live (Binghamton, NY area) Spiedies are a local staple. The history of the spiedie is debated some but the story is that the spiedie was brought to Binghamton by Italian immigrants in the 1920's. Most traditionally, spiedies were marinated lamb that was then grilled and served on fresh Italian bread.

Around our area you mostly find that spiedies are cubes of marinated meat typically - pork, beef, or chicken. So, when I started eating vegetarian , I wanted to come up with a plant-based twist on the traditional spiedies. Sometimes I make my own version of spiedie marinade (recipe below) and other times I use a local favorite - Lupo's spiedie marinade!

Here is a how-to and recipe (Skinnier Spiedie Sandwich - page 28- 30), that is in Skinny Size-It (Harlequin Non Fiction 2014). 

Tofu Spiedies... oh yum! 

 Veggie Spiedie Sandwich

Serves 4

Ingredients:

8 ounces extra-firm tofu
1 cup Spiedie Marinade (See recipe below or store bought)
4 whole-wheat flat breads (such as Flatout Healthy Grain Flatbread)
1 cup shredded romaine lettuce
2 plum tomatoes, sliced
 

Directions:

1. Remove the tofu from the package and drain the excess water by placing the tofu on a plate lined with paper towels and letting it sit for 15 - 20 minutes. Then cut the tofu into 1-inch cubes and place the cubes in a medium-size mixing bowl. Pour the Spiedie Marinade over the tofu and allow it to marinate for at least 30 minutes (works great to marinate overnight!). 

2. Lightly coast a medium-size skillet with cooking spray, and then heat the skillet over medium heat. Remove the tofu from the marinade with a slotted spoon and saute it int he skillet, turning gently with a spatula, until it has browned on all sites, about 20 - 30 minutes. 

3. Fill each flatbread with tofu cubes, shredded lettuce, and tomato slices. Fold in half and then serve!

Other tips: serve the spiedies as a salad topper or another favorite is to served topped with sauteed peppers and onions. 

Nutrition facts (per serving): 230 calories, 132 grams fat, 1.5 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 460 milligrams sodium, 21 grams carbohydrates, 11 grams fiber, 2 grams sugar, 17 grams protein

Spiedie Marinade

Yield: 1 cup (16 tablespoons)

Ingredients:

1/3 cup white vinegar
1/4 cup extra-virgin olive oil
1/4 cup freshly squeezed lemon juice
3 cloves garlic, peeled and minced
1 tablespoon dried parsley
1 tablespoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon garlic powder
1/2 teaspoon ground sea salt
1/2 teaspoon freshly ground black pepper
 

Directions:

1. In a mixing bowl or salad dressing shaker, combine all the ingredients, and whisk or shake, mixing thoroughly. 

PB Chip Cookie Dough Easter Egg Bites

PB Chip Cookie Dough Easter Egg Bites (Image: Molly Morgan)

PB Chip Cookie Dough Easter Egg Bites
Serves 18

Ingredients:
3/4 cup coconut flour
1/4 cup gluten-free 1:1 baking flour
1/2 cup maple syrup
1 cup creamy peanut butter
1 teaspoon vanilla
1/4 teaspoon salt
1 teaspoon coconut oil
1 1/2 cups chocolate chips, divided

Directions:
1. In a 350 degree oven, bake the gluten-free 1:1 baking flour for 12 to 15 minutes. Remove from oven and let cool.

2. In a mixing bowl combine coconut flour, baked gluten-free flour, maple syrup, creamy peanut butter, vanilla, and salt. Once combined, stir in 1 cup of the chocolate chips. Using your (clean) hands, shape mixture into egg-shaped pieces and place on parchment lined baking sheet. The dough will make about 18 egg-shaped pieces that are about 1.5-inches in size and about 1/2-inch thick.

3. Refrigerate shaped ‘eggs’ for 30 minutes.

4. Microwave the remaining 1 cup of the chocolate chips with the coconut oil. Microwave in 30 second intervals, stir and then repeat, until chocolate is melted and smooth.

5. Carefully dip each cookie dough ‘egg’ into the melted chocolate. OR alternately, using a fork drizzle chocolate over the eggs. Place on the parchment lined baking sheet. Refrigerate for 30 minutes or until chocolate is hardened. Transfer to storage container, cover and refrigerate until serving.

Baked Buffalo Cauliflower Dip

It was requested to come up with a creamy buffalo cauliflower dip that didn’t have cheese or cream cheese. So I gave it a whirl and oh my, this is dip is SO tasty - you won’t miss the cheese.

Baked Buffalo Cauliflower Dip (Image source: Molly Morgan)

Baked Buffalo Cauliflower Dip
Serves 4

Ingredients:
1 head of cauliflower, chopped into florets (about 4 cups)
1/2 sweet onion, sliced into thick slices
2 tablespoons Earth’s Balance buttery spread
2 tablespoons all-purpose flour (or gluten-free thickener like arrowroot)
1 cup Oatly oat milk
1/2 teaspoon garlic powder
2 tablespoons (or more) Frank’s red hot sauce
2 tablespoons nutritional yeast

Directions:

1. Preheat oven to 425 degrees F.

2. On a baking sheet arrange the cauliflower florets and onions. Roast for 20 minutes or until tender and lightly browned.

3. In a medium sauce pan, melt the buttery spread. Whisk in the flour. Once combined and smooth, add the oat milk. Stirring throughout, bring the mixture to a boil. Let boil for one minute and then reduce heat to simmer. The sauce should be thickened. Stir in the hot sauce, garlic powder, and nutritional yeast.

4. Transfer about 1 cup of the roasted cauliflower and all of the onion pieces to the sauce pan. Using an immersion blender, blend until sauce is smooth.

5. Place the rest of the roasted cauliflower in a 9 x 9-inch baking dish. Pour the sauce over the top. Bake for 10 - 15 minutes or until the mixture is bubbly and lightly browned.

   Serving suggestion: Serve with celery for dipping or whole grain tortilla chips.
   

   Nutrition Facts (per serving): 150 calories, 6 grams fat, 1 gram saturated fat, 0 milligrams cholesterol, 280 milligrams sodium, 20 grams carbohydrates, 6 grams fiber, 7 grams sugar, 6 grams protein