Everything Smashed Potatoes

Everything Smashed Potatoes (Photo: Molly Morgan)

EVERYTHING SMASHED POTATOES

Serves 6.

Ingredients:
1.5 pounds baby gold potatoes, whole (about 4 cups)
1 tablespoon butter, melted
2 tablespoons Everything Bagel Seasoning
1/3 cup cheddar cheese, shredded

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Directions:

1. Preheat the oven to 425 degrees Fahrenheit. Scrub and clean the potatoes.

2. Bring a pot of water to a boil, then add the potatoes. Boil for 20 to 25 minutes to until the potatoes are tender.

3. Drain the potatoes, let cool slightly. Transfer the potatoes to a baking sheet. Using the bottom of a measuring cup, firmly press the potatoes to “smash”.

4. Drizzle the melted butter over the smashed potatoes. Sprinkle on the everything bagel seasoning over the potatoes and the shredded cheese.

5. Roast the potatoes for 15 to 20 minutes, until the potatoes are lightly browned, and the cheese is melted.

Nutrition facts (per serving): 150 calories, 7 grams fat, 4 grams saturated fat, 20 milligrams cholesterol, 250 milligrams sodium, 18 grams carbohydrates, 2 grams fiber, 1 gram sugar, 4 grams protein

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Veggie Chili

This veggie chili is full of flavor and loaded with vegetables - along with of course, beans! Making this a perfect chili to warm up in the winter. This recipe is from my cookbook, Skinny-Size It (Harlequin Non Fiction 2014) which is all about making great tasting recipes in a lighter way yet with great portion sizes!

The key to skinny-size it recipes is loading up recipes with veggies because most vegetables per cup have fewer calories than many other foods which results in a great portion size while keeping calories in check. Pick up a copy of Skinny-Size It where books are sold online or click here.

And lastly I definitely suggest to pair this up with some delicious Whole Grain Corn Bread. Click here for the recipe.

Veggie Chili (Image Source: iStock)

Veggie Chili
Serves 12

Ingredients:
2 cans (15.5 oz) kidney beans, drained and rinsed
1 can (15.5 oz) cannellini or pinto beans, drained and rinsed
1 can (14.5 oz) diced tomatoes
2 cups low sodium vegetable broth
2 cups fresh or frozen corn
1 1/2 cups diced sweet onion
1 cup mild salsa (or salsa of your choice)
1/2 large red bell pepper, seeded, deribbed, and chopped (about 1 cup)
Chili powder, to taste
Sea salt, to taste

Directions:

1. Combine all the ingredients, except the chili powder and sea salt in a slow cooker (*See below for quick cooking Instant Pot instructions). Cook on low for 6 to 8 hours.

   Or to prepare on the stove top, combine all the ingredients in a large soup pot, bring to a boil over medium-high heat, and then lower the heat and simmer for 1 hour.

2. Season with chili powder and sea salt to taste, and serve at once.

   Serving suggestions: Serve topped with fresh jalapenos, shredded cheddar cheese, and plain Greek yogurt.

   *INSTANT POT INSTRUCTIONS: Combine all ingredients in Instant Pot. Lock lid. Adjust settings to cook on high for 14 - 16 minutes. Release pressure, stir, and serve!

   Nutrition facts (per serving): 180 calories, 1 gram fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 250 milligrams sodium, 34 grams carbohydrates, 8 grams fiber, 4 gram sugar, 10 grams protein
   

Lemon Garlic Tempeh

Have you ever tried tempeh before? It’s protein packed and plant-based. Each serving of this recipe has 20 grams of protein (about the same amount as in three ounces of chicken), it is made from soy beans, water, and brown rice (or other grains).

Tempeh has a great texture and will take on the flavors of what it is cooked with. At the grocery store, look to buy tempeh in the ‘health food’ aisles at the grocery store or in the produce section.

Lemon Garlic Tempeh (Photo: Molly Morgan)

Lemon Garlic Tempeh
Serves 2

Ingredients:

1 package (7.5 oz) tempeh (e.g. Light Life Original Tempeh)
1 tablespoon olive oil
1 small sweet onion, sliced
2 cloves of garlic, minced
1/2 lemon, sliced, seeds removed
2 tablespoons lemon juice
sea salt

Directions:

1. In a skillet, heat the olive oil over medium heat. Add the tempeh and onions, garlic, and lemon slices. Cook, stirring throughout and turning so the tempeh browns on each side.

2. Once the tempeh is browned and cooked through and the onions are sauteed. Add the lemon juice and season with sea salt.

   Serving suggestion: serve over wild rice with roasted vegetables (e.g. zucchini or broccoli).

   Nutrition facts (per serving): 250 calories, 13 grams fat, 2 grams saturated fat, 0 grams trans fat, 20 milligrams sodium, 17 grams carbohydrates, 9 grams fiber, 2 grams sugar, 20 grams protein
   

Ranch Kale Chips

Ranch Kale Chips (Image Source: Molly Morgan)

If you have never tried kale chips before you think you won’t like them, buy a bunch of kale and give them a try! They are seriously so crunchy and delicious, plus there are endless ways to switch them up.

RANCH KALE CHIPS
Serves 6

Ingredients:
2 bunches of kale (about 6 cups)
1/4 cup olive oil
1/4 cup Ranch seasoning mix (purchased or see mix recipe below)

Ranch Seasoning Mix Ingredients:
1/2 cup dry buttermilk
2 teaspoons garlic powder
2 teaspoons onion powder
1 teaspoon dried dill
1 teaspoon sea salt
1 teaspoon ground black pepper

Directions:

1. Remove the thick stem from the kale leaf and break kale into pieces.

2. If making your own Ranch seasoning mix, mix together the ingredients in a separate mixing bowl. Note: this will make more than you need, save the rest for later!

3. In a mixing bowl, toss the kale pieces together with olive oil and Ranch seasoning powder.

4. Transfer to an air fryer basket or baking sheet.

5. AIR FRYER: Air Fry at 325 degrees Fahrenheit for 5 minutes, toss and then air fry for another 5 minutes. OVEN: In a pre-heated oven to 425 degrees Fahrenheit, bake for 10 minutes, toss and then back for another 5 - 10 minutes.

   The key is continuing to air fry or bake until the kale is crispy!

Nutrition Facts (per serving): 130 calories, 10 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 250 milligrams sodium, 10 grams carbohydrates, 1 gram fiber, 2 grams sugar, 4 grams protein