I'm excited to finally post a new recipe after quite some time away from Nosh N' Nutrition. The weather in Alabama is absolutely crazy, but on one of our cooler January nights, I was really in the mood for a warm, comfort food dish. Instead of slaving away in the kitchen for hours, I settled on a simple crockpot recipe that I had been eyeing on Pinterest (along with tons of other fabulous recipes) for Chicken and Dumplings. Generally "comfort food" has a negative connotation in the world of healthy eating, but after studying the original ingredients, I didn't have to change much in order to make a light version. This was very easy to make and tuned out to be a wonderful meal. It reminded me so much of Cracker Barrel's Chicken and Dumplings, which I order occasionally. While their dish is just as tasty, I think I enjoyed my version more simply because I knew the exact ingredients and nutritional content. I will definitely be making this again soon!

1. Put the chicken, butter, soup, broth, parsley, and onions in the crockpot and cook on high for 4-6 hours.
2. As the chicken cooks and gets tender, break/shred it up with a fork or knife.
3. Cut your biscuits into strips (about 3 per biscuit). Stir into chicken mixture and cook for another hour.

I eat oatmeal for breakfast year round, no matter the temperature outside. But for a lot of people, when the warm weather rolls around, they look for a cooler start to the day. This solution that I have to offer is a healthy yogurt parfait. It is very quick and easy to make, plus it has plenty of protein and fiber. While I use greek yogurt as a substitute for sour cream and mayonnaise in cooking, I love the thick, creamy texture on its own as well. The only other ingredients are Fiber One cereal, Truvia sweetener, and cinnamon. The crunch of the cereal reminds me of granola and is the perfect compliment to the slightly sweet yogurt. I prefer to eat my fruit on the side but you could also add fresh berries. I learned about this delicious combination while interning last summer for Tanya Zuckerbrot in NYC. She is an amazing dietitian a founder/author of The F-Factor Diet. The F-Factor Diet is a healthy diet that is very easy to follow. It promotes whole-grains, high fiber, and protein which helps to keep you feeling full and avoid sabotaging your weight loss plan. Tanya has also created her own line of high fiber products which can be found at Kroger stores or can be ordered on her website. I would go in to detail about the different products, but I'll save that for another post. This yogurt parfait tastes indulgent but weighs in with a mere 160 calories. It is perfect for breakfast or an afternoon snack.

If you love the flavor of a loaded baked potato, but aren't a fan of the associated carbs, this recipe is for you. In my cauliflower casserole, I use the same ingredients that you would add to a twice baked potato or potato casserole. Although the texture is slightly different, the flavor is very similar. Plus this alternative saves quite a few calories. The casserole is creamy and cheesy and everything that typically contradicts a healthy food. It is the perfect side item to add a bit of southern comfort. For a complete meal, I paired the casserole with baked chicken tenders and steamed green beans.

1. Preheat oven to 350 degrees.
2. Steam cauliflower until softened. Transfer to a large bowl and mash with a potato masher.
3. Add butter, onion, garlic, greek yogurt, egg whites, and 1/2 cup cheese. Mix well.
4. Spray casserole dish with cooking spray and transfer cauliflower mixture to dish. Top with remaining 1/2 cup cheese. Cover with aluminum foil.
5. Bake for 25 minutes. Remove foil and bake for an additional 5 minutes.

Although typically known for being a childhood favorite, peanut butter and jelly sandwiches are a common  lunch item for adults as well. Most people don't think of this a high-fat, high-calorie food, which is misconception. There are many types of peanut butter available. Some are creamy, crunchy, organic, low-fat, all natural, or low sodium. While some varieties are better for you than others, a typical serving of any type clocks in at about 200 calories and 16g of fat per serving. A serving size is 2 tablespoons which is much less than most people use on a sandwich. Next you have to consider the nutrient content of fruit flavored jams. A standard 2 tablespoons will add 100 calories to your meal and contains 24g of sugar. In order to make a sandwich, an essential item is bread. There are so many different breads to choose from, but soft, white sandwich bread tends to be what people associate with peanut butter and jelly. Two slices of white bread average around 120 calories and contain only a small amount of fiber. If you stick to proper serving sizes, a peanut butter and jelly sandwich will contain at least 420 calories.

There is a way to lower these stats while still enjoying the reminiscent flavor. First, swap the high-fat peanut butter for a product called PB2. It is an all-natural peanut powder that has 85% of the fat calories removed. PB2 starts off in powder form and when you add water, it becomes creamy and delicious. It has only 45 calories and 1.5g of fat for each prepared 2 tablespoon serving. Next is a very simple substitution. Choose a sugar free variety of jam, which only contains 10 calories per tablespoon. My favorite is the Polaner brand. It is made with real fruit and contains 3g of fiber in each serving. Finally, choose a light wheat sandwich bread. There are several brands that have as few as 35 calories per slice. By using these alternative ingredients, you can have a peanut butter and jelly sandwich with 135 calories and 15g of fiber. Kids will enjoy this healthy version as well.

Most of the dessert recipes that I post end up falling under the "seldom splurge" category. Sure, they are lighter than a typical sweet treat but they still contain too many calories and too much sugar to be considered "guilt-free". This dessert is more diet-friendly than most of the others and provides a large portion for only 110 calories. Farmers have reported that strawberries (and peaches) are reaching their peak ripeness ahead of schedule this year. That means that you can already find the red, juicy varieties in your grocery store. Strawberries are one of my all time favorite fruits so I decided to use them to create a sugar-free strawberry shortcake. I actually ran across the recipe on the back of a box of Truvia natural sweetener. I know that I tend to use Splenda in place of sugar in a lot of my recipes but that is mostly because granulated Splenda measures cup for cup like sugar, making it very easy to substitute. Otherwise, I like to use Truvia. The recipe called for a low-fat baking mix to make the shortcake. I used Carbquik because it is lower in calories and higher in fiber than other baking mixes but you could use Heart Healthy Bisquick for slightly higher calorie stats and less fiber. I loved so many things about this recipe. It was very quick and simple. It used only a few ingredients. It made 4 portions so there weren't a ton of leftovers to go to waste. The portions were quite large for a minimal amount of calories. And most of all, it was lightly sweet, fluffy, and absolutely delicious. This strawberry shortcake will definitely be a go-to summer dessert in my house.

1. Prepare fresh strawberries: rinse, hull and slice. Sprinkle 6 packets of Truvia onto strawberries. Stir and set aside.
2. Preheat oven to 425 degrees.
3. Mix together baking mix, 3 packets of Truvia, and milk. Stir until a soft dough forms. (You may have to add a couple more tablespoons of milk)
4. Drop 4 spoonfuls of dough onto an ungreased cookie sheet. Bake for 9-12 minutes until golden brown. Cool.
5. Slice shortcakes in half and fill with strawberries and cool whip. Top with an additional layer of strawberries and cool whip.

Nutrition: (with Carbquik) 110 calories, 21g carbohydrate, 5g protein, 5g fat, 12g fiber
weight watchers points: 1
weight watchers plus points: 3

Nutrition: (with Heart Healthy Bisquick) 148 calories, 29g carbohydrate, 3g protein, 3g fat, 2g fiber
weight watchers points: 3
weight watchers points plus: 4

I found a recipe a few years ago for homemade cinnamon rolls. They looked a bit complicated but I was up for the challenge. That was before I had a Kitchen-aid stand mixer and the cinnamon rolls turned into quite an ordeal. Hours upon hours later, when they came out of the oven, the smell was to die for. I did it. I actually made huge, gooey homemade cinnamon rolls. They were beautiful and the reactions from my taste-testers were even more satisfying. My parents claimed them to be the best cinnamon rolls they had ever eaten. My roommate requested them for her birthday "cake". The boyfriend got a care package in the mail before finals, full of cinnamon love. They were definitely a hit. But as far as their nutritional content, quite the miss. They were loaded with sugar, butter, and zillions of calories. Sure, its ok to ignore that information for a special occasion but nobody should eat these pastries on a regular basis.

Cinnamon is one of my favorite spices and the idea os cinnamon rolls is definitely appealing. I decided that I could create a treat that exhibits the same flavors, without all of the excess fat. I'm not sure what made me give this idea a try but I have been making these for years now and they always kick a cinnamon roll craving. Everything is cooked to begin with so this is great for a hurried breakfast treat or an after-dinner dessert. It may sound a bit odd, but I encourage you to try it at least once. While it is obviously not going to be a food court style pastry, each one only has 56 calories compared to the typical 800+.

1. Lay hamburger bun halves, inside facing upwards. Lightly spread butter over each half and sprinkle with cinnamon and Splenda.
2. Lightly toast in toaster oven. (This isn't necessary but it gives the bun added texture and structure).
3. In a small microwavable bowl or ramekin, combine cream cheese, butter, and vanilla. Microwave for 15 seconds. Stir until smooth. Add Splenda and stir until combined.
4. Spread half of the cream cheese mixture on each bun. Enjoy!

1. Wash chicken and pat dry. Brush with butter. Sprinkle with salt and pepper.
2. Place chicken in slow cooker. Sprinkle Italian dressing mix on top. Cover and cook for 5-6 hours.
3. One hour before serving, mix soup, cream cheese, Sherry, and onion in a saucepan. Cook and stir until smooth. Spoon over chicken.
4. Add mushrooms and peas. Cover and cook for 30 minutes longer.
5. Serve over rice or egg noodles if desired.

Instead of making the typical Super Bowl party foods, I decided on a hearty one-dish meal. My recipe for Baked Ziti is healthy and filling. Plus, reheated leftovers are delicious. In order to provide nutritious stats for this pasta dish, I made some of my typical swaps. I used ground turkey breast, fat-free cottage cheese, light pasta sauce, and fat-free mozzarella in place of these high calorie varieties. Baked ziti is incredibly easy to make; you don't even have to boil the noodles before baking. This would be perfect for a quick week night meal. I will definitely be making this again soon.

Also, for all of you weight watchers, I will be adding the weight watchers plus points to each nutrition analysis beginning with this recipe. Over time I will be going back to previous posts to add this calculation as well. Hope this helps!

1. Preheat oven to 400 degrees and spray 9x13 baking dish with cooking spray.
2. In a large bowl, combine pasta sauce, water, cottage cheese, 1 cup of the mozzarella cheese, parmesan cheese, turkey, and penne.
3. Pour into prepared baking dish. Cover with foil and bake for 55 minutes.
4. Remove dish from oven. Sprinkle with additional cup of mozzarella and bake uncovered for 5 minutes.

Nutrition: 276 calories, 32g carbohydrate, 34g protein, 2g fat, 5g fiber
weight waters points: 5
weight watchers + points: 7

Ok I am going to be totally honest. This is the first recipe that I have posted without trying myself. I love the challenge of making a traditionally unhealthy dish more nutritious, mainly because it means that no foods are completely off limits. With modification, almost any meal can be guilt-free. For example, the sound of "fettucine alfredo" is very appealing to me. The fat and calories, not so much, which is fine because I know that I can make a tasty, healthy version. Now when I hear "red beans and rice", I have no desire to make-over this dish. It's just not my kind of food, healthy or not. While we were in New Orleans for New Year's Eve, the boyfriend decided that he is quite fond of the cajun cuisine. We bought a red beans and rice box dinner mix in a little shop so that I could make it for him back at home. I made it the first time using cajun sausage, and he loved. Actually everyone who tried it seemed to enjoy the spicy flavors. My mom, like myself, didn't think this type of food was her thing. Well she was braver than me and tried it. She was surprised that she really liked the dish. Using the pork sausage, it wasn't the healthiest meal ever.

The last time I was visiting the boyfriend in Auburn, we decided instead of going out to eat, we would spend the money on groceries for me to cook. That way he would have plenty of leftovers throughout the week. He decided on lettuce wraps, mexican lasagna, and red beans and rice. I was a bit surprised when he suggested that we use smoked turkey sausage in place of the pork, which saved 110 calories per serving (so proud of him!). We bought the Zatarain's box mix which was made of basically the same ingredients as the mix we purchased in New Orleans. This was very easy to make as I just threw it all in the crock pot. The beans did have to soak overnight and cook for about an hour but that's really not any work. Since the smoked turkey sausage did not have any cajun flavor, I sauteed it with ground red pepper and red pepper flakes. I swapped brown rice for white rice to add additional fiber to the beans. The final verdict: The boyfriend loved it and decided it was every bit as good as the pork sausage version. With all of the positive reviews, I might just have to try out the next batch.

1. Spray large pan with cooking spray and saute sausage pieces until done.
2. Follow cooking directions on package of red beans. (I like to soak them overnight before cooking)
3. Combine seasoning mix with cold water and then empty the mixture, sausage, and beans into the crock pot and cook over low for 4-6 hours.
4. Serve over cooked rice.

Nutritionally speaking, homemade meals prepared with fresh ingredients are always the best way to go. But the time it takes to go to the grocery store and create a gourmet meal is not always available. In these, instances many people turn to fast food to solve their time dilemma. Diet Disaster. While I would never advocate for eating frozen meals as part of an everyday healthy lifestyle, most freezer dinners are much better than the local burger joint. I always keep a few stashed away for busy nights and I have to admit there are a few I even enjoy. One of my favorite lines is the Lean Cuisine Market Creations. These gourmet-inspired meals come in a bag and are steamed in the microwave. There is no watery sauce, or rubbery meat, typical of many frozen dishes. They actually don't taste frozen at all. I have tried several of the varieties but my favorite is the Mushroom Tortelloni. The shells are stuffed with portobello mushrooms and cheese and are placed in a rich sauce made of sun-dried tomatoes, green peas, and red peppers. The meal is not huge for 280 calories but I find it to be pretty filling, especially if you add a side salad. I'm not crazy about the long ingredient list but this tortelloni is quite flavorful for a 5 minute preparation. When I think about the quality of a frozen meal, I ask myself if I had created this dish, would I be proud to serve it to guests? The answer to this one is YES. In fact, I might just try to recreate a similar dish. I'll be sure to let you know how it turns out. Check out the Lean Cuisine website to see the other Market creation varieties.

I assumed that after graduation I would be searching for recipes to blog about in order to fill my empty schedule. Not quite the case. Between traveling, preparing for grad school, and painting, I am actually behind on posting about recipes that I have already made. In addition, I have recently become pretty infatuated with interior design. After moving back home, I decided it was time to completely make-over my bedroom. While I splurged on my Pottery Barn bedding and curtains, I have made a lot of my own decorations and found more frugal substitutes to designer inspirations. Since this sort of thing has absolutely nothing to do with nutrition, I am thinking of starting another blog to document my "do-it-yourself" home improvement projects along with "before and after" photography. Don't worry though, because this newly found interest will never compare to my passion for nutrition and development of healthy recipes.

The actual point of this post is to give you a very easy alternative to a popular fast food item. Fried chicken fingers are everywhere. From McDonald's to Zaxby's to O'Charley's, you can find chicken fingers in an assortment of restaurants. The amount of calories varies by place, but these are never a healthy option, especially considering that their typical accompaniment is french fries. While this is not actually a recipe, I want to share with you a great way to make crispy chicken fingers (or nuggets) at home in the oven. The key ingredient (besides chicken) is Shake N' Bake Extra Crispy seasoned coating mix. Not only is it healthier than frying your tenders, but much easier too. Just wash and trim your chicken. Drop it in the bag of mix. Shake. and Bake. I'm not saying that you could fool someone into believing these are fried but they are crispy and full of flavor. I like to serve them with my cauliflower casserole (recipe coming soon) and a green veggie for a healthy southern meal. There are also other flavors of Shake N Bake including Crispy Buffalo, Ranch and Herb Crusted, Hot & Spicy, BBQ glaze, and Parmesan (used for my Eggplant Parmesan and Chicken Parmesan recipes).

1. Place seasoning mix in the bag that comes with it. Drop chicken tenders into bag one or two at a time. Shake to coat.
2. Line a baking sheet with foil and cooking spray (for easy clean-up). Spread coated chicken tenders out on sheet and bake for 25 minutes (The box says 20 minutes but I always do 25).

Today I bring you another "seldom splurge" recipe; and these blueberry muffins are well worth the splurge.  As much as I love to get rid of unhealthy ingredients in recipes, some definitely belong in baked goods. In my opinion these muffins have everything that is necessary in a good pastry. The texture is soft and moist. The flavor is sweet, but not too sweet. The streusel topping is crumbly with a hint of cinnamon. And each bite includes a delicious blueberry burst. These are seriously one of my favorite breakfast indulgences. While I would consider them a "splurge" because they do contain over 200 calories per muffin, they are still quite healthy in relation to restaurant and bakery muffins. At Starbucks a blueberry muffin racks up 360 calories. A similar treat at Dunkin Donuts contains a whopping 480 calories and Panera Bread's blueberry muffin will cost you 390 calories. To keep my muffin recipe from having as many calories as my dinner, I did make a few substitutions. I traded whole wheat pastry flour for white flour and used fat free milk and light butter. If you are stuck in the house due to ice like we are here in Alabama, whip up a batch of these blueberry streusel muffins and inhale the sweet aroma as they bake.

Oh, and a big thanks to my cousin Lindsey for the super cute Cynthia Rowley plate in my pictures. The other plates that she gave me for Christmas will be making an appearance very soon. Not only does she give the best gifts ever, she also has an amazing blog. Lindsey is so creative and her blog details projects and diy crafts that she has documented as she has began her journey as a newly-wed. Check out it out Novemberly Ever After.

1. Preheat oven to 400 degrees. Spray muffin pan with cooking spray.
2. In a large bowl combine flour, sugar, salt, and baking powder.
3. In a small bow combine oil, egg, and milk. Stir until egg is beaten.
4. Add oil mixture to flour mixture and combine just until moist.
5. Toss blueberries in a sprinkle of flour (This keeps them from sinking to the bottom of the muffin) and then stir into batter.
6. Evenly distribute batter among muffin cups. 
7. In a medium bowl, combine sugar, flour, and cinnamon. Mix in butter with a fork to create a crumb texture.
8. Spoon streusel mixture evenly over each muffin cup.
9. Bake for 25 minutes.

Back in the day before I knew anything about nutrition, I would always order Fettuccine Alfredo at Italian restaurants. The creamy dish seems to be quite a popular choice. Besides the huge portions of pasta served in restaurants, a dish made with Alfredo sauce is guaranteed to be overflowing with calories and fat. Because I now know quite a bit about nutrition (more than 4 years worth), I usually order some sort of grilled fish entree with steamed veggies. I love seafood and would choose it over pasta even it weren't for the nutrition facts, but every now and then I just want noodles covered with a cheesy cream sauce. When that sort of craving strikes, I make my own lightened Alfredo sauce. Made from fat-free milk and light cream cheese, this sauce is amazingly delicious. Nobody would ever know that it doesn't contain heavy cream or that is light in any way. It is great over plain noodles but I also like to add grilled chicken, mushrooms, and green peas for a complete family meal. I plan to make it again soon to use for the sauce on a white pizza. The whole recipe of Guiltless Alfredo Sauce will cover 1 pound of pasta.

1. In a food processor or blender, combine milk, cream cheese, flour, and salt. Process until smooth and set aside.
2. In a medium-large sauce pan, melt butter over medium-high heat. Add garlic and saute for about 30 seconds.
3. Add the milk mixture to the pan. Stir constantly for about 3-4 minutes until the sauce begins to simmer. Keep stirring and let it cook for a few minutes more. It should become thicker.
4. Remove from heat. Stir in Parmesan until melted and cover the pan immediately.
5. Let stand for at least 10 minutes prior to using. It will continue to thicken to desired consistency. 

Following Thanksgiving, one thing that is always guaranteed is leftovers. Leftovers are great for a day or two but you can only eat so many turkey sandwiches. This year I decided to make a new dish using the leftover smoked turkey meat. I thought about turkey enchiladas or turkey pot pie, but I finally decided on a recipe for Turkey and Wild Rice Casserole. The one-dish meal combines turkey, brown rice, wild rice, and veggies in a light creamy alfredo sauce. I'm not sure if it had something to do with the smoked turkey, but this dish was full of flavor and a great change from typical Thanksgiving food. It was also pretty filling because of the combination of whole grains and lean protein. Add a tossed salad and dinner is served.

1. In a large sauce pan, heat water, brown rice, and wild rice to boiling. Reduce heat; cover and simmer 40 to 50 minutes or until rice is tender. Drain if necessary.
2. Heat oven to 350 degrees. Spray a 9x13 baking dish with cooking spray.
3. In a very large bowl, mix Alfredo sauce, yogurt, broth, Parmesan, thyme, and pepper until well mixed.
4. Stir in rice mixture, turkey, and vegetables. Spoon into baking dish.
5. In a small bowl, mix bread crumbs with olive oil; sprinkle over turkey mixture.
6. Bake uncovered 40 to 50 minutes or until edges are bubbly and bread crumbs are lightly browned.

In my opinion, the word "recipe" implies the inclusion of a list of ingredients followed by a set of step-by-step directions. Therefore, I don't think I can classify this post as an actual recipe, considering it is simply the mixing of two items: Crystal Light lemonade powder mix and diet ginger ale. This combination produces the perfect light, bubbly punch without the sugar and calories of many party drinks. I served this punch for a bridal shower in July. It was quite the compliment to the humid southern heat and I was asked for the "ingredients" numerous times throughout the event. I have also found that it is a great replacement for alcoholic beverages, although you can still serve it in champagne/wine glasses for an elegant appeal. This presentation is especially fun for children. As for directions, pour one package of Crystal Light lemonade powder mix (package meant to make 2 quarts of lemonade) into a 2-liter bottle of diet ginger ale and shake well to mix. A funnel is not necessary but it helps to get the powder in the bottle quickly. You must screw the lid back on the bottle pretty quickly or the drink will begin to fizz and overflow (definitely do this over the sink). Along with its fabulous fizz, the drink is less than 5 calories per serving/glass and contains no sugar. Time to have a guilt-free party!

1. Preheat oven to 350 degrees. 
2. In a large bowl, combine the chicken, broccoli, pasta, and cheese. In a small bowl, whisk together the soups, broth, onions, garlic powder, and pepper. Stir soup mixture into the chicken mixture.
3. Spray a 9x13 baking dish with cooking spray. Pour the mixture into the baking dish.
4. Bake, uncovered, for 30 minutes.
5. Stir, and then bake for another 30 minutes.
6. Let stand 5 minutes before serving.

Nutrition: 230 calories, 25g carbohydrate, 26g protein, 3g fat, 4g fiber, 4 weight watchers points