Tuesday, February 16, 2010

Mediterranean Bake

This a great tasting dish that is filling, and healthy, too. I tend to go overboard with the vegetable servings, so you can modify the serving size as you desire.

The olives can also  change the taste of the dish, so I recommend going light on the amount- I use only half of a 6 ounce can.

Begin by preheating oven for 350 degrees. Spray a Pyrex dish with EVOO (Extra VirginOlive Oil) with a light coating, and set aside.

Be sure to have 1 ½ dry cups of whole wheat or gluten-free pasta pre-cooked – boiled and rained until noodles are tender. Once cooked, pour into Pyrex dish.

On the stove top, warm 1 large can of your favorite Organic tomato sauce over medium-low heat, stirring occasionally. Mix in Italian seasonings as you stir – a teaspoon of oregano, ½ tablespoon basil, and ½ tablespoon of garlic are my favorites.

Meanwhile, heat 1 tablespoon of EVOO in a large, deep skillet on Medium heat. Mix in 1 medium sweet onion, pre-chopped, and 1 large green pepper.  Stir until slightly soft. Add 1 pound of lean chicken breast into skillet, and stir until center is no longer pink.

Once chicken is cooked, mix in one 14 ounce can of drained or raw artichokes, and 1 small can of black olives (also drained!). Stir frequently for 2 minutes.

Place half of chicken mixture into casserole dish on top of your pasta. Sprinkle half a bag of cheese – I use dairy free, vegan cheese blend made by the Go Veggie! company. Mix well, then add the remainder of chicken and cheese again.
Cover with aluminum foil and bake for 35 minutes. 


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Hi! I 'm Karlene Murphy. A lover of food (especially if it's gluten and dairy free!), getting outdoors, lifting weights, travel, writing, and snuggling with my two puppies. My addictions include chocolate, coffee, cookies, and sharing my love of being HAPPY and HEALTHY! My passion is educating others - whether at my full time job as a high school Psychology teacher, or with YOU my readers. I have been in the fitness wold for almost 10 years, and currently am an Online Fitness Coach, Fitness Instructor, Pilates and Yoga and Aerial Yoga Instructor in Southern New Hampshire. Contact Me if you need help with designing your own fitness and nutrition program.

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