Medeterranean Veggie Penne w/ Herbed Goat Cheese

Medeterranean Veggie Penne with Herbed Goat Cheese

Recently I received a request to do something with goat cheese. Thus, I decided to try my hand at something that was not only ridiculously tasty (and healthy), but also FAST.  This meal can be made in under 30 minutes!

Lately I've veered away from my nutritional talks. Not today, because you're about to get one! School is in session. Don't worry, there's not a quiz at the end! Let's talk about the health benefits of goat cheese.

Goat cheese is:
1) low in calories
2) low in sodium
3) good for those who are lactose intolerant
4) low in fat and cholesterol
5) full of vitamins D, K, B riboflavin, phosphorous, thiamine, and niacin
6) contains protein.

Alright, that's enough tomfoolery for one post. Let's get cookin'!
Ingredients
1/2 cup whole wheat penne pasta
1 small red bell pepper (or a bunch of small sweet peppers), seeded & cut into bite-size chunks
1 small zucchini, cut into bit size slices
1/4 cup of canned artichoke hearts, chopped
12 cherry/grape tomatoes
1 tsp olive oil
freshly ground black pepper, to taste
salt, to taste
1 oz herbed goat cheese (I used Silver Goat brand)
2 tsp italian seasoning

for the dressing:
2 tsp balsamic vinegar
2 tsp lemon juice
1/2 tsp garlic
1 tsp torn fresh basil

Method
1. Put a pot of water on to boil and preheat the broiler to high. Cook the pasta according to the package directions.

2.  Cut up all veggies. Arrange the bell pepper, zucchini, tomatoes, and artichoke hearts on a baking sheet lined with aluminum foil.  Drizzle with olive oil and italian seasoning. Toss with hands. You can use a spoon, but it's not as fun.  Season with salt & pepper, to taste.

3.  Broil for 5-10 minutes, stir/turn pieces over, and continue to broil for another 5-10 minutes* (time will depend on how tender and much color you like on your veggies)

4. When penne is cooked, drain well.  In a mixing bowl beat together the dressing ingredients.  Stir in pasta.

5. Add veggies to mixing bowl with pasta and dressing.

6. Crumble in goat cheese, and gently mix.

7. Garnish with basil and serve.

Need meat?? This dish is fantastic with a sliced grilled chicken breast, or some variety of sausage!
Other tasty veggies to try: olives, asparagus, squash, mushrooms

Makes 1 large serving! Feeding a crowd? Just double, triple, etc the portion :)

Other Information
WW 7pt+

Legal
What are the Health Benefits of Eating Goat Cheese?
Recipe inspired from Eat Smart, Lose Weight (Parragon Publishing Book, 2005), pg. 74.
Photos are mine, so don't be a thief.

My Big (Won't Make You) Fat Greek Quinoa Salad

Laura's Greek Quinoa Salad

This was my first time having quinoa.  I heard so much about this "super food," that I had to try it out for myself. 

Quinoa, pronounced keen-wah, is a nutritional power house...literally!

1) Protein Powerhouse--quinoa has more protein than wheat, barley, or other major grains. Quinoa also contains all 8 of the essential amino acids.

2) Healthy Diets--it is satisfying, low in cholesterol, and a good source of complex carbs. What does that mean? It's rich in fiber, provides long lasting energy, and is slowly digested. Basically, it will help you to avoid the snack machine around 3pm.

3) Brain food--quinoa provides 15% of the recommended daily allowance of iron, which helps deliver oxygen to the blood--boosting energy and brain power. Quinoa also has vitamin B, which keeps your brain sharp and helps to maintain stable moods. 

See... now you don't have any excuses to have "brain farts." Eat some quinoa!

The amount of garlic you use in this dish will depend on who you are trying to keep away from you.  Don't worry, it isn't strong at all.

Ingredients:

1/2 cup uncooked red quinoa

1 cup water

1 1/2 T extra virgin olive oil

6-7 kalamata olives

2 oz reduced fat feta cheese

1 yellow, orange, or red bell pepper

1 medium cucumber, diced

1 cup grape tomatoes, sliced

2 lemons, juiced

1 T italian seasoning

1-2 tsp salt free garlic/herb seasoning

2 cloves garlic, minced

pepper/salt

Method;

Pour water in a sauce pan and add quinoa. Bring to a boil. Reduce heat and simmer for 15 minutes.

Chop all veggies & add to a large bowl. 

Add quinoa into bowl. Mix well.

Combine lemon juice, olive oil, salt free garlic/heb seasoning & pepper in a small bowl. Whisk together.

Add olives & feta cheese to salad mix. Add italian seasoning and garlic. Pour dressing over mixture. Stir well.

Divide into individual containers for easy grab n' go lunches.

Note: I let mine sit in the fridge over night. The flavors "really got to know each other," and it tasted divine. Enjoy!

Serves 3 (about 1 1/4 cup servings)

WW:

6pt+

Serving Suggestions--make it a complete meal w/ some grilled chicken, tuna or even tofu!

This recipe was inspired by  A Girl and Her Carrot Quintastic Spring Salad

It's All Greek to Me Chicken Burger

Greek Lemon-Feta Chicken Burger

Greece is one of my favorite places on the planet.  I love all things Greek-- Food. Dancing. Culture. Movies. It's all good in my book.  This little burger adds all of the fun flavors found in Greek cuisine...lots of citris, oregano, and of course FETA CHEESE!

Lemons are good for you....so pucker up! No, just kidding...

On a serious note, here's some cool facts about lemons:

1) They fight infection (they help produce white blood cells and antibodies)

2) Studies show that they act as an anti-carcinogenic, lowering rates of colon, prostate, & breast cancer

3) Makes your skin glow!

4) Lowers blood presure & increases levels of HDL (good cholesterol)

Ingredients:
1/4 lbs ground, extra lean chicken breast
juice of 1/2 lemon
zest of 1/2 lemon
1 tsp oregano
2 tsp italian seasoning
garlic (about 1 clove, minced)
pepper (and salt, if desired)
1 1/2 T reduced fat feta cheese
1 light wheat bun
1 tsp olive oil
canola cooking spray, aluminum foil
assorted fixins'

Method:
Preheat oven to 400 degrees.

Mix chicken, lemon, lemon zest, spices, garlic together in a bowl.

Add olive oil & feta cheese.

Line a baking sheet with aluminum foil. Spray with canola cooking spray. Place burger on baking sheet. 

Bake 25-30 minutes.  (You can grill these, if you wish!)

In the last few minutes of cooking, place bun on tray to lightly toast.

Assemble burger with all of your favorite fixins & enjoy!

Serves 1

WW information:
7pt+ (includes bun)

Base recipe All Recipes Greek Chicken Burger with Feta