I've had a few people ask me for the recipes for the pictures I've posted on facebook in the last few weeks so I'll go ahead and post them on here for anyone who wants them.  Remember that everything I cook is for 1 or 2 servings since it's just me so you'll all have to increase it as you need it.

Potato Leek Soup
Makes 2 generous bowls of soup



1/2 Tbsp unsalted butter
1/2 Tbsp unbleached flour
1 Large Leek
1/4 of a Large yellow onion, diced
1 large baking potato, rough chopped with the skin on
2 Cups reduced sodium chicken broth
1/4 C Whole Milk
2 Oz Neufchatel Cheese (sold near the cream cheese)
2 Oz Medium Cheddar, shredded
2 Slicked thick cut bacon (I use Oscar Meyer precooked)

Cut off the ugly tops from the leek and cut it in half.  Slice it thinly and then toss into a large bowl of cold water.  Squish the leeks around with your fingers to separate the layers and release any dirt.  Set aside to let the grit settle to the bottom of the bowl.

Melt the butter in a pot, add flour and mix until blended.  Dump in the onion, potato, chicken broth, and skim the leeks out of the water and into the pot.  Bring to a boil, reduce heat and simmer for 25-30 minutes or until the potato are soft.

Add the cheeses and milk.  Remove from heat and cover.  Let sit for 5 minutes.  Mix with immersion blender(or in a real blender) until smooth and creamy.

Serve with a slice of bacon crumbled on top.
Per serving: 380 Calories, 30 Carbs, 4 Fiber, 507 Sodium, 17 Protein

Chicken Parmesan
Serves 2



2 Tbsp freshly grated Parmesan
2 Tbsp unbleached flour
8 Oz Thin chicken breasts (I buy foster farms thin cutlets so I don't have to pound them)
Various seasonings (I like garlic powder, parsley flakes, and black pepper)
2 Tbsp Olive Oil
1 C 4 Ingredient Marinara*
3 Oz Barilla Whole grain angel hair pasta
2 Oz Fresh mozzarella cheese

Cook pasta according the directions and set aside.

Mix the Parmesan  flour, and seasonings on a plate.  Rinse the chicken breasts and shake excess water off (do not pat dry).   Dredge in the dry mixture and press the coatings into the chicken with fingers to cover.

Heat oil in large frying pan on medium and drop chicken in.  Fry until golden and flip over.  Repeat on other side.

Split pasta between two oven safe plates.  Top with chicken, spoon 1/2 cup of marinara over each breast and sprinkle 1 oz of mozzarella over the top of each plate.  Stick under the broiler until brown and serve the hot plate carefully.
Per serving: 369 Calories, 5 Carbs, 0 Fiber, 271 Sodium, 35 Protein

*4 Ingredient Marinara
28 Oz can of Muir Glen Fire Roasted Diced Tomatoes (these work the best, they give it a fresh flavor and a beautiful rich color).
1/2 large yellow onion, peeled and quartered
3 cloves of garlic, peeled and smashed
1/4 Tsp Kosher Salt

Toss everything into a large sauce pot and simmer for 1.5 hours covered.  Remove lid and simmer on very low for an additional half an hour.  Let cool for 30 minutes and blend well with an immersion blender (or in a real blender).  This incorporates the onion and garlic really well and smooths the sauce.  You can drizzle good olive oil in at this point, but that is not included in the calorie listing below.
Makes about 8 -1/2 C servings
Per serving: 54 Calories, 11 Carbs, 2 Fiber, 436 Sodium, 2 Protein