​I named this healthy heavenly chicken and rice because I couldn’t believe how great it turned out and how easy it was.  I expected it to be good, but I was blown away by the creamy dreaminess.  My two teenaged sons both highly approved it.  I did add melted shredded cheddar on their portions, but it is certainly not needed.  In fact, I question if it would interfere with the delicate flavor.  I didn’t even add salt or pepper because I forgot it in the cooking process and it was so good without it, I didn’t want to mess with the taste. 
 
Total Time:  20 minutes

Ingredients
​
1 tbsp olive oil or coconut oil
4-5 green onions, diced, divided
4 cloves garlic, minced
2 cups cooked boneless, skinless breast chicken diced or shredded
¼ cup whole milk
1 bag frozen cauliflower rice
1 pkg quinoa and brown rice (I used Uncle Ben’s Ready Rice)
1 cup Greek yogurt, fat free OR low fat (adds 1 point per serving)
1 tbsp light mayonnaise
Salt and pepper to taste
 
Instructions

1. Microwave to warm cauliflower rice and quinoa and brown rice
2. In a large skillet, heat oil on medium heat.  Reserving 1/3 of green onions for topping, add 2/3 green onions and garlic.  Warm through, about 2 minutes with continuous stiring, be careful not to burn, adjust heat if necessary
3. Add cauliflower rice, mixing and warming throughout, then add chicken, continue stirring, finally add quinoa and wild rice and stir to mix and warm.
4. Add milk, stir.  Fold in Greek yogurt and light mayonnaise. Salt and pepper if desired.
5. Serve topped with green onions.

 
Yield: 4 servings
 
4 Weight Watchers Freestyle Points, (5 if use low-fat Greek yogurt)
 
Author: Kim Trotto

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​Fresh, healthy and full of flavor, this salad is a different potluck dish.  I brought it for a Fourth of July bar-b-que.  I created it from the things I had in my refrigerator, the chopped yellow squash, was the leftover insides of the squash I had used for sauteed squash streamers a couple of nights before.  The spiralized zucchini was with chicken meatballs.  The other veggies I just had around.  Next time I would add a red onion, thinly sliced. 








​Total Time: 20 minutes

Ingredients

1 yellow squash, large, chopped
2 zucchini, large, spiralized
1 cup carrots, grated or matchsticked
1 cup cabbage, shredded
1 tbsp cilantro, fresh or lightly dried
5 garlic cloves chopped
 
Dressing Ingredients
 
2 tbsp  Greek yogurt, fat-free
2 tbsp sour cream, reduced-fat
2 tbsp mayonnaise
1 tbsp lime juice
Sea salt to taste
Red pepper  to taste
 
Instructions

1. In a large bowl, mix all vegetables.
2. In a smaller bowl, mix all dressing ingredients
3. Add dressing to vegetables and toss to coat

 
Yield: 8 large servings
 
1 Weight Watcher Freestyle Points
 
Author:  Kim Trotto