Italian Seafood Stew

Super easy!  Super satisfying and healthy!
Serves 4
Only 436 calories per serving with 48 g of protein!

1 T Olive Oil
1 Bulb of fennel divided from roots (sometimes I use kale instead or baby bok choy)
1 Onion diced
6 Garlic cloves roughly chopped
1/4 tsp Fennel seeds
1 tsp Red pepper flakes (more if you like heat)
1 Can whole peeled tomatoes
12 oz Clam juice
1 C Chicken stock (I use low sodium)
1 1/2 C Red wine (pinot works well)
2 Bay leaves
1/2 tsp thyme
Kosher salt and fresh ground pepper (to taste)
1 lb firm white fish, season with old bay  (I like halibut or cod)
1/2 lb medium shrimp (not cooked, peeled and deveined)

12-16 fresh mussels, scrubbed and debearded  (use a stiff-bristled brush under cool running water to remove sand and grit.   They should close when you scrub them, discard any that stay open).  

Add olive oil to large saucepan over medium heat.  Add onion, garlic, fennel, fennel seeds, red pepper flakes.  Saute for 5 min.

Lightly crush tomatoes and add, discard juice.  Add clam juice, chicken stock, wine, bay leaves and thyme.  Bring to a simmer.  Cook for 5 minutes, season with salt and pepper.

Add shrimp, fish and mussels in pan.  Cook until the shrimp are pink and the fish is firm, about 8 minutes.  Garnish with fennel or fresh Italian parsley.

Energy Star Granola

Power up with this yummy no guilt treat! It will fill you up, fuel you up without weighing you down!

Preheat oven 325 degrees

1 Cup Steel Cut Oats
1/2 Cup Whole Wheat Flour
2 Tbs Flaxseed
1/2 Cup Grape-Nuts Cereal
1 Egg
1/2 Cup Sugar-Free Applesauce
1/4 Cup Organic Honey
1/4 Cup Dark Brown Sugar
2 Tbs Canola Oil
1/2 Cup Dried Cranberries
1/2 Cup Slivered Almonds
1/2 Cup Pumpkin Seeds
2 Tbs Sunflower Seeds
1/2 Cup Dark Chocolate Chips

Combine flour, oats, flaxseed, and Grape-Nuts.  Add egg, applesauce, honey, brown sugar and oil; mix well. Stir in dried cranberries, sunflower seeds, pumpkin seeds, almonds and chocolate chips. Bake for 30 minutes.  Cool and cut into squares.

Best Part:  155 calories, 6 g protein, 26 carbohydrate, 2 g fiber

The tastiest salad you will add to your monthly menu! Garlic, Garlic, Garlic

Garlic Chicken Italian Salad

1-2 whole garlic

1 LB boneless, skinless chicken breast

¼ C. Fat free Italian dressing or balsamic dressing

4 C. Spinach or Arugula (I like a mixture)

½ C. Grape tomatoes or Roma’s chopped

½ C. Black olives

¼ C. Sliced red onion

½ C. Garbanzo Beans (rinsed and drained)

¼ C. English cucumber (julienned)

1 C. Whole wheat pasta cooked and cooled (I use farfalle or orzo)

1 C. Fresh mozzarella (slice into strips)

Sea Salt & Fresh Cracked Pepper

¼ C. Balsamic Vinaigrette

Fresh flat leaf italian parsley chopped 

1. Marinate chicken breast in ¼ C. Fat free Italian dressing or balsamic dressing.  Refrigerate for ½ hour (or up to 4 hours). Season with salt and pepper

2. Heat skilled on medium and cook chicken 4-5 minutes per side.  Set aside.

3. Turn on broiler.  Take 1-2 whole garlic and chop off tops so bulb is exposed.  Drizzle garlic with olive oil and place in broiler for 7-10 minutes (should be golden brown, keep in a little longer is you like a little crunch). Let garlic stand and cool.

4. Take 2 chilled plates and place ½ C. of cooled pasta on each plate.  Add 2 C. spinach/arugula to each plate.  Place olives, tomatoes, onions, cucumber on top. 

5. Slice chicken breast and top salad with chicken, then fresh mozzarella. 

6. Take paring knife and pop garlic cloves out of skin.  Place desired amount on salad.

7. Season with salt and pepper to taste, add chopped parsley, drizzle with balsamic vinaigrette.