Go Greek

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss

4-cheese pasta

Go Greek

Greek yogurt is strained more than other yogurts – a process removing most of the watery whey and giving the yogurt a rich, creamy texture.

As whey is mostly carbohydrate, the strained yogurt contains less carbohydrate and is more concentrated in protein.

One cup of fat-free plain Greek yogurt has approximately 100 calories, 5 grams of carbohydrates, and a whopping 20 grams of protein – more than double the amount per serving in most regular yogurts.

Recipe of the Day:  Creamy Four-Cheese Pasta

This rich, gooey side dish is loaded with veggies and is big on flavor.

If you like your “rotini ‘n’ cheese” a little spicy, be sure to add the chipotle puree.

Serve with grilled chicken or fish and a simple green salad for a healthy meal.

Makes 6 (scant 1-cup) servings

1/4 cup white whole wheat flour

1-1/2 cups 1% milk

1 cup shredded reduced-fat Mexican 4-cheese blend

1 teaspoon Worcestershire sauce

1 teaspoon chipotle puree or red chile flakes (optional)

3 cups cooked whole grain rotini (about 5 ounces dry)

1 cup steamed, chopped spinach or 1 cup thawed frozen spinach, drained

1 red bell pepper, roasted, peeled, and diced, or 1/2 cup fire-roasted diced tomatoes or fresh salsa

2 tablespoons minced shallots or 1/4 cup minced yellow onion

Salt and ground black pepper to taste

*Use as many organic ingredients as possible.

Preheat oven to 375 degrees Fahrenheit.

In a 3- to 4-quart saucepan, whisk together the flour and 1/2 cup of the milk until smooth.

Whisk in the remaining 1 cup milk and place the pan over medium heat.

Bring to a boil and simmer, stirring constantly, for about 10 minutes, or until thick.

Whisk in the cheese until melted.

Stir in the Worcestershire sauce and chipotle puree or chile flakes, if desired.

Remove the pan from the heat and fold in the cooked pasta, spinach, roasted pepper (or diced tomatoes or salsa), and shallots or onion.

Season with salt and black pepper.

Lightly coat a 1-1/2-quart baking dish with cooking spray.

Pour the pasta mixture into the dish.

Bake for 30 minutes, or until bubbling.

Per serving:  200 calories, 5 g total fat (2 g saturated), 15 mg cholesterol, 200 mg sodium, 29 g total carbohydrates (4 g sugars), 5 g fiber, 13 g protein.

If you have any questions, send us an email!

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

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Dick and Lenay

email: lenay@dickandlenay.com

from Flavor First by Cheryl Forberg, RD

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


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