Pasta with Broccoli and Chicken Sausage

I am really excited about this post today! Along with having a great new pasta with broccoli and chicken sausage recipe to share with you THIS IS THE FIRST POST WRITTEN ON MY NEWLY DESIGNED BLOG ?✨ 

Do you like it??

For those of you have been following me for the past two years you know I have fallen in love with the 21 Day Fix program, especially the nutrition aspect. Being a foodie who has always enjoyed cooking and dining out in restaurants I never used to really pay attention to what I was eating or how MUCH I was eating.

At the end of the summer of 2014 I decided that enough was enough. I was sick and tired of not feeling comfortable in my clothes and I knew a change had to be made.

Enter the 21 Day Fix.

Although it was a little overwhelming at first to read through all of the program information I was lucky to have an amazing coach who made sure I understood everything and was set up for success. She knew I was nervous about the size of the color coded containers but promised me that they were deceiving to eye and that if I filled them with food and then poured it out on a plate I would be very surprised at how much food they held. And she was right ?

 

Emily_Containers

 

While after two years I have been able to “graduate” to more advanced programs such as the 21 Day Fix Extreme, Insanity Max:30, and 22 Minute Hard Corps I still follow the Fix nutrition. Although I am able to better eyeball out my portion size I actually still prefer to use my containers to ensure I am staying on point to continue to see results. It is a lot easier for me to add a little extra bit here or a few more bites there if I am not measuring and honestly the portion size I get for meals using my containers is way more than enough to keep me full and happy!

Here’s an example of a salad I had for lunch recently. You can see how I measured out all the ingredients in my containers and then assembled them on a plate – it’s a lot of food!

 

SaladX-Xcontainers

SaladX-Xplated

 

I get asked all the time how I track my containers each day and while there is a really cool app called the 21 Day Fix Tracker® I am much more of a pen and paper gal.

I was super excited when I came across these adorable wellness journals for the 21 Day Fix from Carrie Elle while playing around on Instagram.

How fun are the covers? They are so colorful!

 

CarrieXElleX-X1

 

I love these journals because I can track my progress with my weight and measurements and I can write out all my meals for the day or week and then mark off my containers as I eat them throughout the day. I also love that I can track my water and log what workout I did along with any notes I want to make for myself. If I am doing a program with weights and I know I will be ready to bump up my weight choice next time I do that workout I write that down! That way next time I go to do that workout I can just flip back check out my notes and remember to make that change.

 

CarrieXElleX-X2

CarrieXElleX-X3

 

These make great gifts and I love to give these out to the amazing people who join me in my monthly challenge groups. If these journals will help people stay on track and excited about their own health and fitness journey I want to share the goodness!

 

giveawayX

 

So in honor of creating the recipe below for Carrie Elle and her family and for my brand new wellness group that is kicking off September 5th I will be giving away journals to the next 3 people who decided to start their health and fitness journeys with me for the month of September. To enter just fill out this form so I can learn a bit more about you and your goals. Once completed I will reach back out to you within 24-28 hours to get started!

I am so excited to be sharing my Pasta with Chicken Sausage and Broccoli recipe. I am always on the lookout for a recipe with minimal ingredients and that can be whipped up in under a half hour for those busy weekday nights.

The chicken sausage is pre-cooked and packed full of flavor with a little bit of spice. I chose to use RP’s Pasta Gluten Free Fusilli. I found it in the refrigerated section of my grocery store alongside the other fresh pasta. I do not follow a gluten free diet but like to cut it out where I can and this is the first pasta I have tried that tastes just as good as regular pasta and it cooks in about 3 minutes. You can use any pasta you choose and I find whole grain or quinoa pasta to work really well in this recipe also!

 Pasta with Broccoli and Chicken Sausage - bowl close up

 

I hope you enjoy this recipe and take time to check out all of Carrie Elle‘s amazing products – along with the wellness journals she has beautiful meal planners, blog planners, life planners, chore charts, and digital downloads.

Thank you Carrie for partnering with me on this really fun post!

 

Adapted from Fork Knife Swoon

Pasta with Broccoli and Chicken Sausage
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 4
Ingredients
  • 1 small head of broccoli, cut into florets, [i]approx. 4 cups[/i]
  • 1 9oz package of fresh pasta (I used RP’s Gluten Free Fusilli), or 8oz of dried pasta
  • 1 small onion, diced
  • 1 package of precooked sweet Italian chicken sausages, [i]sliced into rounds[/i] (4 sausages per package)
  • 1 tablespoon olive oil
  • 2 cloves of garlic, minced
  • 1/4 cup of grated Parmesan cheese
  • 1/4 cup of fresh parsley, chopped
  • Himalayan pink salt (or sea salt) to taste
  • Freshly ground black pepper (to taste)
Instructions
  1. Chop the broccoli into florets and steam for 3-5 minutes until vibrant green but not mushy. Remove from the pot and set aside.
  2. Fill the same pot of water and bring to a boil. Cook the pasta according to the package directions. Drain and set aside.
  3. Meanwhile dice the onion, mince the garlic, and slice the chicken sausage into small rounds.
  4. Heat the olive oil in a large skillet over a medium heat.
  5. Add the onion and cook for 5 minutes until translucent.
  6. Add the chicken sausage and cook for 6 minutes, stirring halfway through to flit the sausage so it browns on each side.
  7. Add the garlic and the steamed broccoli to the pan. Cook for 1 minute until the garlic becomes fragrant.
  8. Add the cooked pasta.
  9. Top with grated Parmesan cheese and fresh chopped parsley. Season with salt and pepper according to your taste.
Serving size: 2 cups
Notes
21 Day Fix container equivalents for a 2 cup serving: 1 red, 1 green, 2 yellow, 0.25 blue, 1 spoon (remember, the chicken sausage and broccoli will shrink down in size a bit when cooked!)

 

 

Pasta with Broccoli and Chicken Sausage - saute

Pasta with Broccoli and Chicken Sausage - add pasta

Pasta with Broccoli and Chicken Sausage - bowl

 

Skinny Stove Top Mac and Cheese

It’s Friday and it’s cold here in Boston today. What is better on a cold day than a warm comforting bowl of mac and cheese.

I love mac and cheese. It is seriously my favorite food and I could eat it for breakfast, lunch and dinner if it didn’t make my pants get smaller and smaller! Mac and cheese is great because it is versatile. You can use any cheese you have in the house and if you are throwing in veggies all different kinds are great so don’t be scared to swap out the peas in this recipe for broccoli or cauliflower.

I have tried a gazillion mac and cheese recipes over the years. I have made my own rue, baked it, made it in a skillet, a slow cooker, mixed it countless veggies and meats. You name it,  I have tried it. Each recipe is different and good in it’s own way.

While I don’t suggest eating this recipe every day it is a MUCH healthier version, especially compared to those boxed brands with the powdered cheese that is full of chemicals you don’t even know how to pronounce (I am sorry Annies, I still love you <3). This recipe even fits into the nutrition plan I am following from the 21 Day Fix.

Even better, I only had to use TWO pots to cook this entire meal. #winning

If you are wondering how leftover for this heat up I got you covered. They head up great! The dish stayed creamy and it didn’t separate and get oily like some of the baked mac and cheese recipes I have made in the past.

If you are a mac and cheese lover like I am, definitely give this recipe a try! It is great on its own or as a side dish.

 

Skinny Stove Top Mac and Cheese (2)

 

Skinny Stove Top Mac and Cheese
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 4
Ingredients
  • 2 cups whole grain pasta shells (or any small pasta shape)
  • 2.5 cups unsweetened almond milk
  • 1/2 teaspoon coconut oil
  • 2 garlic cloves, minced
  • Pinch of red pepper flakes (optional)
  • 1 cup frozen peas
  • 1 cup cheddar cheddar jack cheese (or just regular cheddar)
  • 1/2 teaspoon Dijon mustard
  • Pink Himalayan salt (or sea salt), to taste
  • Freshly ground black pepper, to taste
Instructions
  1. Place the pasta and almond milk in a sauce pan. Bring to a simmer and then reduce the heat to low. Cook for 20-25 minutes until the pasta is cooked through and most of the milk has reduced. Stir frequently to ensure the milk doesn’t burn.
  2. While the pasta is cooking heat the coconut oil in a saute pan over a medium heat.
  3. Add the minced garlic and pinch of red pepper flakes (optional) and cook until the garlic is fragrant (approx 1 minute).
  4. Add the frozen peas and saute until the peas are cooked through (approx 7-10 minutes).
  5. Once the pasta is cooked turn off the heat. Add the cheese, Dijon mustard, salt and pepper (to taste). Add the cooked peas and garlic mixture.
  6. Cover and let stand for a few minutes. Stir once more and serve.
Serving size: 1 cup
Notes
If your mac and cheese is not creamy enough add another splash of almond milk at the end.[br][br]21 Day Fix Container Equivalents per 1 cup serving: 2 yellow, 1 blue, 0.5 green, 1 spoon

 

 

Skinny Stove Top Mac and Cheese

 

Ground Turkey and Zucchini Lasagna

I am so excited to be kicking off the Healthy Holiday Virtual Potluck this morning!

Over the next few weeks I will be sharing some great potluck recipes created by myself and fellow bloggers Jaime from La Vie Jaime, Zoe from One Beet Wellness, Renee from Eat. Live. Blog., and Jessica from Champagne Thursday.

Follow our potluck on social media using #BostonPotluck!

 

 

Along with featuring some really yummy recipes we are excited to be able to host a giveaway featuring cookbooks from The Harvard Common Press. FIVE winners will be chosen on Monday, January 11th.

Winners will get to choose from this list of cookbooks:

 

Enter here for your chance to win!

a Rafflecopter giveaway

To kick things off today I am sharing my Ground Turkey and Zucchini Lasagna recipe. By using zucchini in place of half of the noodles I was able to significantly cut carbs out of this dish. I typically would have used whole wheat or whole grain noodles for this but I wasn’t able to find any at Whole Foods which surprised me. Feel free to substitute all of the pasta out for zucchini to make this totally carb-free!!

The ground been sauce is so hearty is would be great on it’s own over spaghetti or zoodles as well. It will make more sauce than you need for the lasagna so it is great to freeze for future use.

If you are following the 21 Day Fix I counted 1 piece of this lasagna as 2 green, 2 yellow, 1 red, 1 blue, 1 spoon.

 

 

Ground Turkey and Zucchini Lasagna
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 12
Ingredients
  • FOR THE SAUCE
  • 2 tablespoons olive oil
  • 1 medium onion, diced
  • 1lb ground turkey
  • 4 garlic cloves, minced
  • 1 6oz can tomato paste
  • 2 28oz cans whole tomatoes
  • 2 tablespoons agave nectar
  • 1 teaspoon of sea salt (or Himalayan salt)
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon dried basil
  • 1 Parmesan (or Pecorino Romano) rind (optional)
  • FOR THE LASAGNA
  • 2 large zucchini, sliced thin
  • 1/2 box of lasagna noodles (approx. 9 noodles)
  • 15oz part skim ricotta
  • 1 egg
  • 1/4 cup grated parmesan cheese
  • 8oz shredded mozzarella cheese
Instructions
  1. FOR THE SAUCE
  2. Heat the olive oil in a large sauce pot over a medium heat.
  3. Add the onion and saute until translucent, approx. 5-6 minutes
  4. Add the ground turkey. Using a wooden spoon break up the meat and cook until browned, approx 7-8 minutes.
  5. Add the garlic and tomato paste and cook for 2-3 minutes.
  6. Add the whole tomatoes, agave, salt, pepper and basil. Bring to a boil, stirring frequently.
  7. Reduce heat to low and let simmer while you prepare the lasagna.
  8. FOR THE LASAGNA
  9. Preheat the oven to 375 F.
  10. Bring a large pot of water to a boil. Add the lasagna noodles and cook for 2 minutes under the recommended cooking time, approx 7 minutes.
  11. Using a mandolin slicer or a sharp knife slice the zucchini into thin slices. Lay on a paper towel and season with salt to draw out excess water.
  12. In a mixing bowl mix the ricotta, egg and parmesan cheese. Set aside.
  13. Drain the lasagna noodles and run under cold water to stop them from cooking.
  14. Ladle a scoopful of the simmering sauce in the bottom of a 9×9 casserole dish.
  15. Layer zucchini slices over the sauce.
  16. Spread some of the ricotta cheese mixture on top of the zucchini.
  17. Top with a sprinkling of mozzarella cheese.
  18. Layer lasagna noodles on top.
  19. Repeat the process starting with more sauce until all your ingredients are used up.
  20. Top with sauce and mozzarella and cover with foil.
  21. Bake for 45 minutes covered. Uncover and cook for an additional 15 minutes.
  22. Remove from oven and let stand for 5-10 minutes before cutting.
Notes
Zucchini when cooked will release a lot of water so salting the slices to release some water will ensure your lasagna isn’t watered down.

 

 

 

 

 

 

21 Day Fix: Shredded Chicken Mac and Cheese

So I am one week into round 3 of the 21 Day Fix and could not be happier with my results: 11.7lbs down and 12″ gone

Holy crap. I only just started this journey on September 2nd!! I was so excited when I saw those numbers!

The week prior was crazy busy with a lot of meals out so I really stepped it up this past week by following the meal plan to a T, portioning out my food using the 21 Day Fix containers, and got in some double sessions with Autumn’s DVDs in the morning and classes at my gym at night.

I did still squeeze in some time for fun and went out with friends on Friday and Saturday night but I stuck to vodka sodas and made sure to sneak in a few waters here and there. We gotta have some fun right?

I am currently in the second week of co-hosting my own 21 Day Fix challenge group on Facebook and it is SO much fun! Some of the challengers are brand new to the 21 Day Fix while others are well into their multiple rounds. It is so inspiring to hear my challengers success stories, amazing results, delicious recipes and see how they motivate each other each and every day! It is also a great place to get that extra push I need on those days I am struggling to press play on my workouts.

If you want to join in on the challenge group fun I will be co-hosting another round starting on November 3rd. This rounds theme will be “Healthy for the Holidays!“. Leave a comment on this post and I will get you all of the details!

Healthy for the Holidays

As the days are starting to get shorter and colder it makes me really want some comfort food and what is more comforting than mac and cheese? However, comfort food does not have to blow your waistline and make you feel bloated after eating it! This recipe for chicken mac and cheese has no butter, no salt and no creamWHAT??

I usually poach and shred my chicken in large batches so I can use it in meals and salads throughout the week so feel free to increase the quantities listed in the recipe and make a lot at once 🙂

Do you have any good shredded chicken recipes?

 

Chicken Mac and Cheese

21 Day Fix: Shredded Chicken Mac and Cheese
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 4
Ingredients
  • 4 small chicken breast
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon paprika
  • Fresh cracked black pepper
  • 8 oz whole grain pasta shells (will be approx. 4 cups once cooked)
  • 4 cups baby spinach
  • 1 cup shredded cheddar cheese
Instructions
  1. Place the chicken breasts in a large pot and cover with water. Bring to a boil and cook for 15-20 minutes until cooked through and no longer pink in the middle. Transfer to a cutting board or plate to cool and set aside.
  2. Mix the garlic powder, onion powder, paprika, and freshly cracked black pepper in a small bowl and set aside.
  3. Bring another pot of water to a boil. Cook the pasta according to the package direction (approx 10 minutes for al dente).
  4. While the pasta is cooking shred the cooled chicken and season with the spice mixture.
  5. Drain the cooked pasta reserving 1 cups of the pasta cooking water.
  6. Pour the cooked pasta back into the warm pot and add the shredded chicken and baby spinach.
  7. Mix until the spinach starts to wilt.
  8. Add in the cheddar cheese and continue to mix until the cheese melts. If needed, use the reserved pasta water to help melt the cheese and give it a creamy texture. Only add a little bit of water at a time as to not make the dish soupy!
Serving size: 1.5 cups
Notes
21 Day Fix Container Equivalents for a 1.5 cup serving: 1 red, 1 green, 2 yellow, 1 blue

 

BAM!!!

Who said you can’t have comfort food on the 21 Day Fix?

Chicken Mac and Cheese

Chicken Mac and Cheese

Baked Macaroni and Cheese

 Macaroni and cheese is one of my FAVORITE foods of all time! I think I could eat it for breakfast, lunch, and dinner. A friend of mine gave me this awesome and super easy mac and cheese recipe that everyone is always crazy over.
I had my sister over for dinner last week she asked me to make it for her. Try it out…I promise you will love it too 🙂

 

Baked Macaroni and Cheese
Author: Emily Goodman
Serves: 8
Ingredients
  • 1 lb cooked pasta
  • 1 cup heavy cream
  • 1 cup milk
  • 3 tablespoons of butter
  • 3 tablespoons of flour
  • 2+ cups of cheddar cheese (I mixed a white and orange cheddar!)
  • Salt and Pepper
  • Panko breadcrumbs coated in melted butter
  • Crushed Ritz crackers would also be a yummy topping for this!
Instructions
Pre-heat the oven to 400 F.[br][br]
  1. Cook the pasta in salted water for 3 minutes less than the package directions (it will finish cooking in the oven).
  2. Drain and reserve 1 cup of the pasta water. (put a little olive oil or butter on the pasta so it doesn’t stick together)
  3. Melt 3 tablespoons of butter in a sauce pan over a medium heat.
  4. Whisk in 3 tablespoons of flour and allow to cook for 1 minute until a light roux forms (it will be bubbly and a light brown color).
  5. Add the milk and heavy cream and whisk over a medium heat until the mixture starts to thicken.
  6. Turn off the heat and add the cheddar cheese one handful at a time. Taste it to see if you need to add more cheese and season with salt and pepper.
  7. Once all the cheese is melted add the cooked pasta. Add a little pasta water if the cheese sauce is too thick. Put the pasta/cheese mixture in a baking dish.
  8. Melt 1 tablespoon of butter and mix with the panko breadcrumbs.
  9. Bake for 30 minutes of until it is bubbly and the breadcrumbs have browned (cover with foil and continue to heat of the breadcrumbs start to burn).
Notes
Crushed Ritz crackers would also be a yummy topping for this![br][br]If you want to do individual servings just use small oven safe bowls and top each one with the Panko breadcrumb/butter mixture.