Cuisine: Italian

Turkey Stuffed Peppers with Veggies

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Turkey Stuffed Peppers with Veggies
Be creative! Add other veggies, use different types of green leafies and different types of mushrooms.
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Prep Time 15
Cook Time 45
Servings
Ingredients
  • 4 medium sweet or bell peppers
  • 1 lb ground turkey 93% lean
  • 1 cup cooked brown or wild rice
  • 2 tsp olive oil
  • 1/2 medium onion chopped
  • 2 cups tomatoes chopped
  • 1 cup spinach chopped
  • 1 cup Mushrooms chopped
  • 2 cloves garlic minced
  • 1/4 cup fresh basil leaves chopped
  • 1 tbsp fresh oregano leaves
  • 1/4 tsp black pepper freshly ground
  • salt to taste (optional)
  • 1 1/8 cup shredded lowfat cheese
Prep Time 15
Cook Time 45
Servings
Ingredients
  • 4 medium sweet or bell peppers
  • 1 lb ground turkey 93% lean
  • 1 cup cooked brown or wild rice
  • 2 tsp olive oil
  • 1/2 medium onion chopped
  • 2 cups tomatoes chopped
  • 1 cup spinach chopped
  • 1 cup Mushrooms chopped
  • 2 cloves garlic minced
  • 1/4 cup fresh basil leaves chopped
  • 1 tbsp fresh oregano leaves
  • 1/4 tsp black pepper freshly ground
  • salt to taste (optional)
  • 1 1/8 cup shredded lowfat cheese
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Instructions
  1. Preheat oven to 375 degrees
  2. Slice the tops of the peppers off and hollow out, removing the seeds. Chop the tops.
  3. Heat large skillet to medium high heat, add oil and once hot, add turkey. Cook for about 3 minutes.
  4. Add onions, chopped pepper, mushrooms, garlic, herbs and spices. Cook for 5 minutes, stirring occasionally.
  5. Add spinach and tomatoes and reduce heat to simmer. Cook for 5 minutes.
  6. Spoon mixture in a bowl and mix with 1 cup cheese.
  7. Stuff the peppers with the mixture. Place the peppers in a baking dish or smaller oven safe skillet and add 1/4 inch water to the bottom of the pan.
  8. Bake for 15 minutes. Sprinkle remaining cheese on the tops and bake for another 15 minutes.
  9. Garnish with fresh herbs.

Spinach (or any other) Pizza

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Spinach (or any other) Pizza
You can use whatever you have on hand to make a pizza. Easy and delicious
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Prep Time 15 minutes
Cook Time 12-15 minutes
Servings
Ingredients
  • 12 inch Premade pizza crust preferably whole grain
  • 1/2 cup Premade pizza sauce
  • 2 cups baby spinach fresh
  • 5 medium Mushrooms
  • 1/2 cup black olives sliced
  • 1/2 medium onion
  • 1 cup mozzarella cheese shredded (or any Italian cheese)
  • 1 tsp red pepper crushed
  • 1 tsp Oregano or Italian spice mixture
  • 1 tbsp olive oil
Prep Time 15 minutes
Cook Time 12-15 minutes
Servings
Ingredients
  • 12 inch Premade pizza crust preferably whole grain
  • 1/2 cup Premade pizza sauce
  • 2 cups baby spinach fresh
  • 5 medium Mushrooms
  • 1/2 cup black olives sliced
  • 1/2 medium onion
  • 1 cup mozzarella cheese shredded (or any Italian cheese)
  • 1 tsp red pepper crushed
  • 1 tsp Oregano or Italian spice mixture
  • 1 tbsp olive oil
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Instructions
  1. Preheat oven to 450 degrees.
  2. Sautee onions in 2 tsp olive oil, over medium high heat, till translucent. Add sliced mushrooms and sauté another 2 minutes. Add spinach and sauté till limp.
  3. Brush 1 tsp oil on pizza crust. Spread pizza sauce over crust, then vegetable mixture, spices and top with cheese. Bake for 1—12 minutes, until edges of crust are browned and cheese is melted.

Eggplant Parmesan

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Eggplant Parmesan
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Prep Time 15 minutes
Cook Time 1 hour
Servings
Ingredients
  • 3 medium eggplants peeled and sliced into 1/4 inch pieces
  • olive oil
  • bread crumbs Italian seasoned
  • 2 eggs
  • 1/3 cup almond milk or rice milk
  • 2 15 oz jars seasoned tomato paste sauce
  • 16 oz Ricotta
  • 2 cups mozzarella shredded
  • 3/4 cup Parmesan
  • 1/2 tsp salt
  • 1/2 tsp black pepper
Prep Time 15 minutes
Cook Time 1 hour
Servings
Ingredients
  • 3 medium eggplants peeled and sliced into 1/4 inch pieces
  • olive oil
  • bread crumbs Italian seasoned
  • 2 eggs
  • 1/3 cup almond milk or rice milk
  • 2 15 oz jars seasoned tomato paste sauce
  • 16 oz Ricotta
  • 2 cups mozzarella shredded
  • 3/4 cup Parmesan
  • 1/2 tsp salt
  • 1/2 tsp black pepper
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Instructions
  1. Preheat oven to 350 degrees.
  2. Mix ricotta, 1 1/2 cups mozarella cheese, salt and pepper.
  3. Beat eggs and mix with milk.
  4. Heat pan over medium heat and add oil till hot.
  5. Dip eggplant slices in egg mixture and then breadcrumbs and pan fry till golden brown on each side.
  6. Add 1 1/2 cup tomato sauce to 1 1/2 quart casserole dish.
  7. Layer fried eggplant slices. Spread 1/2 ricotta mixture.
  8. Shake 1/4 parmesan cheese over ricotta mixture. Repeat once.
  9. Pour over remaining sauce, add remaining eggplant slices, then mozzarella cheese and finally remaining parmesan.
  10. Bake covered for 30 minutes. Remove cover and bake for 15 minutes, until browned.
  11. Let sit for 10 minutes before slicing.

Vegetarian Lasagna

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Vegetarian Lasagna
Always an easy meal to prepare ahead and have on hand for the week
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Prep Time 15 minutes
Cook Time 1 hours
Servings
Ingredients
  • 1 medium onion chopped
  • 2 medium crookneck squash sliced
  • 1 medium Zucchini sliced
  • 2-3 cloves garlic pressed
  • 1 tablespoon olive oil
  • 1 large container cottage cheese
  • 1 jar tomato basil pasta sauce
  • 16 oz mozzarella cheese part skim milk
  • 2 oz Parmesan cheese grated
  • 1 box lasagna noodles whole wheat
  • Italian seasoning
  • Parsley dried, fresh would be better!
  • Oregano dried
  • Pepper
  • Olive oil spray
Prep Time 15 minutes
Cook Time 1 hours
Servings
Ingredients
  • 1 medium onion chopped
  • 2 medium crookneck squash sliced
  • 1 medium Zucchini sliced
  • 2-3 cloves garlic pressed
  • 1 tablespoon olive oil
  • 1 large container cottage cheese
  • 1 jar tomato basil pasta sauce
  • 16 oz mozzarella cheese part skim milk
  • 2 oz Parmesan cheese grated
  • 1 box lasagna noodles whole wheat
  • Italian seasoning
  • Parsley dried, fresh would be better!
  • Oregano dried
  • Pepper
  • Olive oil spray
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Instructions
  1. Sauté onion, squash, zucchini and garlic in olive oil until soft. Add seasonings to taste.
  2. Spray a large lasagna pan with olive oil spray.
  3. Layer the following twice - 3 uncooked noodles, then a layer of sauce, ½ cottage cheese, ½ veggies, and 1/3 mozzarella cheese.
  4. On the top layer (3rd layer) of noodles add remaining sauce, mozzarella, parmesan cheeses, and parsley.
  5. Cover with aluminum foil and bake at 350 degrees for 45 minutes. Take foil off and bake another 15 minutes.

Three in One Italian Dip

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Three in One Italian Dip
A super easy and healthy version of many of your favorite dips.
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Prep Time 20 minutes
Servings
Ingredients
  • 1-8 ounce cream cheese low fat, softened
  • 1-8 ounce mozzarella cheese shredded
  • 1/3 cup mayonnaise reduced fat
  • 1 clove garlic minced
  • 1/2 cup Sun dried tomatoes or diced tomatoes
  • 1 cup marinated artichoke hearts drained and chopped
  • 1 cup roasted red peppers drained and sliced
Prep Time 20 minutes
Servings
Ingredients
  • 1-8 ounce cream cheese low fat, softened
  • 1-8 ounce mozzarella cheese shredded
  • 1/3 cup mayonnaise reduced fat
  • 1 clove garlic minced
  • 1/2 cup Sun dried tomatoes or diced tomatoes
  • 1 cup marinated artichoke hearts drained and chopped
  • 1 cup roasted red peppers drained and sliced
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Instructions
  1. Preheat oven to 350 degrees. Try other toppings such as olives, mushrooms or scallions.
  2. Mix cream cheese, mozzarella cheese, mayonnaise ,and garlic until well blended.
  3. Spoon mixture into a 9-inch pie plate or casserole dish.
  4. Bake 10 minutes.
  5. Arrange tomatoes, artichokes and peppers on top.
  6. Bake an additional 10 minutes and serve with pita chips or triscuits.
  7. Try other toppings like olives, mushrooms or scallions.

Italian Rotini Salad

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talian Rotini Salad
Easy side dish or lunch entree.
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Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 8 oz Rotini whole wheat or gluten free
  • 1/4 cup olive oil
  • 1/4 cup pesto
  • 3 tbsp lemon juice
  • 1 cup garden peas
  • 1/4 cup red onion chopped
  • 1/4 cup Parsley fresh, chopped
  • 3/4 cup feta (or try tomato-basil)
  • 1 medium cucumber seeded and chopped
  • 1.5 cups tomatoes seeded and chopped
  • 1 jar marinated artichokes (6oz) drained and chopped
  • 1/2 cup kalamata olive halves
  • 8 oz chicken breast (free range) microwave until juice is clear and shred into bite size pieces
  • 1 tbsp Oregano dried
  • 1/2 tsp salt
  • Pepper to taste
Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 8 oz Rotini whole wheat or gluten free
  • 1/4 cup olive oil
  • 1/4 cup pesto
  • 3 tbsp lemon juice
  • 1 cup garden peas
  • 1/4 cup red onion chopped
  • 1/4 cup Parsley fresh, chopped
  • 3/4 cup feta (or try tomato-basil)
  • 1 medium cucumber seeded and chopped
  • 1.5 cups tomatoes seeded and chopped
  • 1 jar marinated artichokes (6oz) drained and chopped
  • 1/2 cup kalamata olive halves
  • 8 oz chicken breast (free range) microwave until juice is clear and shred into bite size pieces
  • 1 tbsp Oregano dried
  • 1/2 tsp salt
  • Pepper to taste
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Instructions
  1. Cook the rotini according to package directions. Drain and rinse with cold water.
  2. Mix olive oil, pesto, lemon juice, oregano, salt, and pepper.
  3. Combine the rest of the ingredients in a large bowl. Add the oil pesto dressing and toss.
  4. Refrigerate for 3-4 hours. Serve over a bed of greens.

Mini Cheese and Basil Pizza

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Mini Cheese and Basil Pizza
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Prep Time 10 minutes
Cook Time 10 minutes
Servings
Ingredients
  • 1 english muffin whole grain, sliced
  • 1/4 cup marinara or tomato sauce
  • 1/4 cup olives (choose your favorite!) halved or sliced
  • 1/4 cup mushroom loosely chopped (about 4-5 whole mushrooms)
  • 5-6 leaves basil loosely chopped (add some fresh oregano too!)
  • 1/3 cup mozzarella part skim, shredded
Prep Time 10 minutes
Cook Time 10 minutes
Servings
Ingredients
  • 1 english muffin whole grain, sliced
  • 1/4 cup marinara or tomato sauce
  • 1/4 cup olives (choose your favorite!) halved or sliced
  • 1/4 cup mushroom loosely chopped (about 4-5 whole mushrooms)
  • 5-6 leaves basil loosely chopped (add some fresh oregano too!)
  • 1/3 cup mozzarella part skim, shredded
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Instructions
  1. Preheat oven to 400 degrees.
  2. Place English Muffin halves on baking sheet. Top with marina sauce, olives, mushrooms, and sprinkle cheese on top.
  3. Baked for 8-10 minutes or until cheese melts
  4. Be creative and add any other vegetable you want!

Kale Walnut Pesto

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Kale Walnut Pesto
All pestos are fast and easy to make. This one uses Kale but any leafy green or herbs can be used.
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Prep Time 10 minutes
Servings
Ingredients
  • 5 large kale leaves
  • 1/4 cup Nuts
  • 3 tbsp olive oil organic
  • 1 tbsp Walnut oil
  • 3 clove garlic
  • 1 oz Parmesan cheese grated
  • 2 tsp lemon juice
Prep Time 10 minutes
Servings
Ingredients
  • 5 large kale leaves
  • 1/4 cup Nuts
  • 3 tbsp olive oil organic
  • 1 tbsp Walnut oil
  • 3 clove garlic
  • 1 oz Parmesan cheese grated
  • 2 tsp lemon juice
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Instructions
  1. Cut kale leaves from stems and blanch in boiling water for 30 seconds.
  2. Quickly cool the kale in ice water.
  3. Drain the kale.
  4. Combine all the ingredients in a food processor and processuntil desired consistency is reached.
  5. Serve on crackers, pasta or use as a pizza sauce. Store in fridge or freeze for future use.

Three Herb Broiled Tomatoes

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Three Herb Broiled Tomatoes
A delicious and easy appetizer, side dish or lunch.
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Prep Time 10 minutes
Cook Time 20 minutes
Servings
Ingredients
  • 4 medium tomatoes cut in half and stem removed
  • ¼ cup bread crumbs Italian seasoned
  • 1 tbsp basil fresh and finely chopped or 1/4 tsp dried
  • 1 tbsp Oregano fresh and finely chopped or 1/4 tsp dried
  • 1 tbsp thyme fresh and finely chopped or 1/4 tsp dried
  • 4 tsp Parmesan or Asiago grated
  • 1 tsp Pepper
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Ingredients
  • 4 medium tomatoes cut in half and stem removed
  • ¼ cup bread crumbs Italian seasoned
  • 1 tbsp basil fresh and finely chopped or 1/4 tsp dried
  • 1 tbsp Oregano fresh and finely chopped or 1/4 tsp dried
  • 1 tbsp thyme fresh and finely chopped or 1/4 tsp dried
  • 4 tsp Parmesan or Asiago grated
  • 1 tsp Pepper
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Instructions
  1. Sprinkle bread crumbs, herbs, cheese and pepper over the 8 tomato halves and broil for 20 minutes.

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By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.

On Track Lifestyles
PO Box 13641
Florence, SC 29505

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(843) 580-4335 – Phone
(888) 803-4919 – Fax

info@ontracklifestyles.com

For Educational and Informational Purposes Only

The information contained on this blog, website, and related content (such as Instagram or Facebook posts) are of a general nature and intended as a self-help tool, for your own use. While all content is written by a registered dietitian and strives to provide only accurate, scientific-based information, your specific health needs may or may not apply to the content contained on this website and related content. It is not intended to diagnose or treat any specific medical condition.  All content is copyrighted, and must be used only with permission and citation to ontracklifestyles.com.  Neither Kitty Finklea, RDN, LD, Anita Longan, RDN, LD or On Track Lifestyles, LLC shall be liable for any direct, indirect, incidental, consequential, or other damages which may result from the information and content. Furthermore, you are advised to consult a licensed health care professional before starting any supplement, dietary, or exercise program. These statements have not been evaluated by the Food and Drug Administration. Products on this website or linked to this website are not intended to diagnose, treat, cure, or prevent any diseases.

By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.