Healthy Menu Monday

The start of Healthy Menu Monday!

Ok, so ever monday I will be posting a recipe that is simple to make and makes you feel like you're eating a decadent meal, but without all the excess fat and calories! If you have any requests, feel free to email me! lrzuba@gmail.com!

Mushroom and Broccoli 'cream' Sauce
Servings for 2 (or 4 mini meals)
prep - 5 mins
cooking - 20 mins

7 oz - Mushrooms (sliced)
3 oz - Broccoli (cut into small pieces)
3 oz - Onion (diced)
1 clove - garlic
1 C - low fat or fat free milk
1 C - low sodium chicken broth
1 T - Olive or Canola Oil
1 T - All Purpose Flour (optional)
2 T - Parmesan Cheese (graded or shredded)

8 oz - Boneless skinless chicken breast (diced)

4 oz - whole wheat spaghetti

saute chicken using cooking spray with a little salt and pepper.
once cooked remove from pan and set aside.

add the oil to the pan and add all the veggies (mushroom, broccoli, onions and garlic)
season with a little salt and pepper.
saute until softened
*sprinkle flour over all veggies and stir in until combined, cook for about a minute
pour in the chicken stock and stir until combined, scraping up bits from the bottom of the pan
add in milk, stir
cook until slightly thickened

Serve 1 cup of sauce over 2 oz of cooked spaghetti, and 4 oz of diced chicken.
Top each serving with 1 T of parmesan cheese.

Calories - 515 calories; carbs - 58 g; fat - 10 g; protein - 30 g

If you prefer mini means, you can cook the same amount just use 1oz of cooked pasta per serving and only 1/2 cup of the sauce, still stick with the same amount of cheese and chicken and instead you're at only 355 calories total!

I promise you won't even miss the lack of cream!

* if you don't use flour, just keep in mind the sauce will take a little longer to cook down and thicken and you might end up with a little less sauce!