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Healthy In A Hurry: Greek Chicken Artichoke Pasta

Although pasta is a bit on the calorie-dense side, it is possible to create pasta recipes that are healthy and tasty, as long as you are careful about what you add to your dish. This recipe is really easy to make (prep time about 15 minutes, cook time another 15 minutes), and it’s a fully balanced meal all in one dish, which makes it even better!

I also like this recipe because it includes some ingredients and flavors that you might not experience very often. Lots of variety in the course of your healthy eating mission will help ensure you don’t get tempted by some less healthy alternatives too often!

This recipe, like many that I post, has lots of room for you to adjust it according to your taste. Take out the red pepper if your family doesn’t do spicy, add other vegetables, or whatever else you think will work for you. As always, I have included a link at the end of this post, so you can download the recipe and try it soon!

Greek Chicken Artichoke Pasta


1 pound uncooked whole grain pasta (rotini or penne work well for this recipe)

1 T. olive oil

2 cloves garlic, finely chopped

1.5 pounds boneless, skinless chicken breast, cut into 1-inch pieces

1 can artichoke hearts, drained and quartered (reserve half the brine)

1 large tomato, diced

1/2 cup kalamata olives (or black olives if you prefer)

1/2 cup crumbled feta cheese

1/4 cup chopped fresh parsley

1/2 tsp. red chili pepper

2 T. lemon juice

2 tsp. dried oregano


1. Bring a large pot of water to boil and cook pasta until al dente, about 10-12 minutes. Drain.

2. Heat olive oil in a large pan over medium heat. Add garlic and saute until browned. Add chicken and cook, stirring occasionally, until chicken is cooked through, about 6-8 minutes.

3. Reduce heat a bit and add remaining ingredients, including the reserved brine and the cooked pasta. Stir and cook a minute or two until all ingredients are heated. Remove from heat and garnish with a little extra chopped parsley.

Nutrition Info Per Serving: 480 calories, 11 gm fat, 110 mg cholesterol

See? That was easy! 🙂 If you tend to repeat the same recipes and menus over time in your effort to stay on a healthy diet (as I often do!), this recipe will probably change up your flavors a bit, so it’s a great dish to add to your cooking repertoire. Enjoy!

Download the recipe here: One Move Forward’s Healthy In A Hurry Greek Chicken Artichoke Pasta

Healthy In A Hurry: Guilt-Free White Pizza

Even when we’re trying to eat healthy, we all have food cravings from time to time. The important things to remember are to consume the unhealthy choices in moderation, and also to try to update your favorite recipes into healthier versions. And yes, you can do that without compromising taste!

One food that many people miss when they’re eating healthy is pizza. With all that bread and cheese and oil and other toppings, though, the calories and fat add up really fast. I’ve been playing around with a few different pizza recipe ideas, and I’ve found a couple of great alternatives.

This recipe, for Guilt-Free White Pizza is quite different from traditional pizza, but it’s close enough that it puts a stop to any cravings! Try this one, and if it doesn’t quite do it for you, don’t worry – I have a couple of other pizza recipes I’ll be sharing, so you’ll be sure to find something that works for you!

Guilt-Free White Pizza


 2 large 100-calorie burrito-size whole wheat tortillas

1/4 cup shredded mozzarella cheese

1 cup low fat ricotta cheese

1 tsp. garlic powder

8 slices Canadian-style bacon

1 tomato, thinly sliced and seeded

1 cup fresh basil leaves


1. Preheat oven to 375.

2. Spray pizza pan with non-stick cooking spray. Place one tortilla in the pan, and then bake 5 minutes per side or until almost crispy.

3. Repeat with other tortilla

4. Mix together mozzarella and ricotta cheeses.

5. Add garlic powder to cheese mixture and mix well.

6. Spread cheese mixture on baked tortillas. Top with Canadian bacon, tomato, and basil.

7. Return to oven for 5 minutes or until cheese is heated through.

Serves 2.

Per serving: 360 calories, 37 gm carbohydrates, 14 gm fat, 37 gm protein

You can download the recipe here: One Move Forward’s Healthy In A Hurry Guilt-Free White Pizza

I hope you will give this recipe a try if you need a pizza fix! It’s not as bready, cheesy, or oily as what you’ll get at your favorite pizza joint, but it’s also much healthier! Enjoy!

Healthy In A Hurry: Salmon With Curry Yogurt Sauce

photo: Sean Dreilinger


This week I have another Healthy In A Hurry recipe that is very quick to prepare (10 minutes!) and very healthy too. It’s a salmon dish with just a hint of spice. Salmon is high in Omega 3 Fats and rich in vitamins, especially vitamin D, which helps your body absorb calcium. Salmon has a mild flavor, so for those of you who don’t like your fishes to taste tooo fishy – this one’s for you! 🙂

This dish is served with a yogurt sauce, and you can add a side of lightly steamed broccoli for a full meal. This is one of the dishes on my menu this week, so I hope you’ll try it too!

Salmon with Curry Yogurt Sauce


4 (6 oz.) salmon steaks or fillets

1/4 tsp. salt

1/4 tsp. fresh ground black pepper

1 T. olive oil

1 cup fat free plain yogurt

2 T. chopped cilantro

2 T. sliced green onions

1 T. honey

1 T curry powder


1. Heat broiler. Line a baking pan with foil. Place salmon on pan.

2. Sprinkle salmon with salt and pepper and then brush with olive oil.

3. Broil 10 minutes or just until cooked through.

4. Combine remaining ingredients to make sauce.

5. Serve salmon and top with yogurt sauce.

Serves 4.

Per serving: 369 calories, 42 gm protein, 10 gm carbohydrates, 17 gm fat. *Adapted from a recipe I found years ago in Woman’s Day magazine.

Download the recipe here: One Move Forward’s Healthy In A Hurry Salmon with Curry Yogurt Sauce


Healthy In A Hurry: Thai Basil Chicken

photo: Darny


I have another Healthy In A Hurry recipe that you will love! It’s simple and easy and superdelicious! 🙂 A while back I was craving the Ginger Basil Chicken from Blue Koi here in Kansas City, but I thought the dish seemed simple enough that I could probably make it myself.

After a little trial and error, I didn’t come up with the same dish as Blue Koi’s, but it definitely cures the craving, and I think it’s a little healthier than the restaurant dish too!

This Thai-inspired recipe uses just a few ingredients, but each one adds a unique punch of flavor, so the whole dish comes together nicely.

Thai Basil Chicken


1 pound boneless, skinless chicken breasts

1 T. canola oil

1 T. minced garlic

2 T. minced fresh ginger (available in your grocer’s produce department)

1/4 tsp. hot chili flakes

2/3 cup chicken broth (skim any fat)

1 T. Asian fish sauce (also available at your grocer, usually among the soy sauce and stir fry sauces)

2 tsp. corn starch

3 cups fresh basil leaves, loosely packed

Salt to taste


1. Rinse chicken, pat dry, and cut in 1-inch cubes.

2. Warm a large skillet over medium-high heat, then add oil, garlic, ginger, chili flakes, and chicken.

3. Stir constantly until chicken is cooked, about 5 minutes.

4. In a small bowl, mix broth, fish sauce, and corn starch until smooth.

5. Add broth mixture to pan and cook until sauce is boiling (about 1 minute).

6. Add salt to taste, stir, and remove pan from heat.

7. Top with basil leaves just before serving. Stir once or twice, just until leaves are mixed in.

Serves 4.

Per serving: 202 calories, 5.7 gm fat, 6.5 gm carbohydrates, 30 gm protein, 3.2 gm. fiber

If you aren’t familiar with ginger, this is what it looks like. Just get the smallest piece you can find, since you won’t need much.


Because this recipe contains a lot of nutrient-rich basil, you won’t need to add a vegetable. If you do want to add more greens, though, either steamed broccoli or snow peas would go well in this dish.

Thai Basil Chicken is great as a one-dish balanced meal, and it also pairs well with brown rice. Give it a try!

Download the recipe here: One Move Forward’s Healthy In A Hurry Thai Basil Chicken


Healthy In A Hurry: Veggie Lasagna


This week’s Healthy In A Hurry recipe is one I have been making since I was in law school…in other words a looong time! I love this recipe because it is a hearty one-dish meal, is very easy to make, and has the perfect mix of tons of great flavors.

Prep time for this one is about 25 minutes, and then the baking time is 45 minutes, so total in takes over an hour, but once you’ve got it in the oven, you can move on to other things. So, with a prep time of less than a half an hour, I figured it still qualifies as an “in a hurry” dish!

This lasagna is healthy with lots of veggies and some low fat cheeses. And, you don’t even need to cook the noodles before you assemble the dish, since they cook right in the sauce.

Veggie Lasagna



1 T. olive oil

2 cups sliced mushrooms

2 cups (2 small or 1 large) sliced zucchini

1 jar (26 oz.) prepared spaghetti sauce (I like Trader Joe’s organic tomato sauces)

1 can (14.5 oz.) Italian-style diced tomatoes with liquid

1/2 tsp. oregano

1/4 tsp. ground red pepper


1 container (15 oz.) low-fat ricotta cheese

1/4 cup freshly grated Parmesan cheese

1 large egg, lightly beaten

1 T. chopped fresh parsley

1/2 tsp. salt

8 to 10 uncooked whole grain lasagna noodles

2 cups shredded part-skim mozzarella cheese, divided


1. Heat oven to 375 degrees.

2. Heat oil in large skillet over medium-high heat. Add mushrooms and zucchini. Cook 5-7 minutes until tender.

3. Stir in the spaghetti sauce, diced tomatoes with liquid, oregano, and pepper. Set aside.

4. Lightly coat a 9 X 13 glass baking dish with cooking spray.

5. Combine ricotta, Parmesan, egg, parsley, and salt in medium bowl.

6. Spread 2 cups sauce over bottom of prepared dish. Arrange 4-5 lasagna noodles lengthwise and slightly overlapping over the sauce.

7. Spread all of the cheese mixture over the noodles, and then sprinkle evenly with 1 1/2 cups mozzarella.

8. Pour 1 1/2 cups sauce on top of the mozzarella. Layer remaining noodles over sauce, and then top noodles with remaining mozzarella.

9. Cover with foil and bake 20 minutes.

10. Uncover and bake 20-25 minutes more until bubbly. Let stand 10 minutes before serving.

Makes 8 servings.

Per serving: 380 calories, 15 gm total fat, 42 gm carbohydrates, 19 gm protein.

I know this recipe looks long, but believe me – it comes together pretty quickly, and it’s very easy. It’s a great healthier alternative to traditional lasagna. I hope you’ll give it a try!

Download the recipe here: One Move Forward’s Healthy In A Hurry Veggie Lasagna

Healthy In A Hurry: Flounder Mediterranean


Do you find yourself constantly going back to the same grilled chicken breast with (fill in the blank) when you’re trying to get a healthy meal on the table? I know I do, and there are only so many different ways you can prepare chicken breasts, and after a while, they all taste the same!

I rarely make fish, even though it is a healthy choice, mostly because it’s not on my radar the way the old stand-bys are. So for this week’s Healthy In A Hurry recipe, I have a very simple and easy fish recipe that will take you literally less than 10 minutes to prepare.

Flounder Mediterranean


1 medium onion, thinly sliced

1 lb. flounder fillets

1 large (28 oz.) can tomatoes in thick puree

1 small can sliced black olives

1 (4 oz.) container crumbled garlic and herb feta cheese


Place onion in the bottom of a 9″ x 13″ glass baking dish. Place fish on top of onion. Top fish with tomato puree. Add blacked olives and then feta on top of tomatoes.

Bake at 425 degrees for 25 minutes.

That’s it! It really is that simple! I’m guessing this would work with other kinds of fish if that’s what you prefer, although I’ve only tried it with flounder. Also, because I don’t care for the texture of onions, I use dried onion flakes instead. I know a lot of people who don’t care for onions, but I think you’d lose a lot of flavor if you skipped them completely.

Because this dish has a lot of sauce, it goes well with brown rice or quinoa. If you’re not familiar with quinoa, it is a seed that is considered to be a whole grain and is also high in protein and has a nutty flavor. You can find it at your grocery store, and it is as easy to prepare as rice. has simple instructions you can use if you’d like to try quinoa. It’s a very healthy alternative to white rice, and you can use it in place of rice in almost any recipe or menu. Give it a try! Then add a small side salad, and you’re set.

I hope you’ll try the Flounder Mediterranean! I promise it’s very easy to make, and it adds a whole different flavor to your healthy meals repertoire!

Download the recipe here: One Move Forward’s Healthy In A Hurry Flounder Mediterranean

Healthy In A Hurry: Tuna Nicoise Salad

Tuna Nicoise Salad

I fell in love with this salad the first time my mom made it for me years ago. She had spent some time in France and had eaten the nicoise while she was there, and then she created her own at home.

One of the reason I like it so much is because of the variety of tastes and textures that come with all the ingredients. It’s a far cry from your typical green salad topped with grilled chicken, and the rich taste makes a very healthy meal feel like an indulgence.

This salad is a balanced meal in one dish, and I promise it only takes about 20 minutes to prepare! As always, I have provided a link at the end, so you can download the recipe.

Tuna Nicoise Salad


2 (6 oz.) cans of tuna in olive oil

2 T. red wine vinegar

1 T. Dijon mustard

1/2 lb. Yukon gold potatoes, quartered (higher in vitamins and lower in carbohydrates than white potatoes)

1/2 lb. fresh green beans, cut into 2-inch pieces

3 sliced hard-cooked eggs, quartered

1/4 c. green, nicoise or kalamata olives, pitted and sliced

3 roma tomates, quartered

Green and/or red leaf lettuce


1. Bring a pot of salted water to a boil. Add potatoes and cook until tender but still firm, about 15 minutes. Drain and cool.

2. Drain cans of tuna, reserving the oil.

3. Mix tuna oil with red wine vinegar and Dijon mustard.

4. In a large bowl, combine the tuna, potatoes, green beans, eggs, olives, and tomatoes.

5. Add dressing and toss to coat.

6. Serve over a bed of lettuce.

There are a lot of variations to this recipe that might be fun to try. You might like cucumbers or even artichoke hearts in place of the beans or tomatoes. If you prefer a vegetarian meal, you can substitute chick peas or baked falafel for the tuna. Some people like to add more zing to this salad by adding capers or anchovies (or both!). Create this salad however you’d like, and enjoy!

Download the recipe here: One Move Forward’s Healthy In A Hurry Tuna Nicoise Salad


Healthy In A Hurry: Mock Fried Chicken


Mmmm…who doesn’t love fried chicken? So many people grew up with this American favorite, but now know how unhealthy it is to eat fried foods. Good news – I have your solution! This recipe for mock fried chicken is really easy. Instead of breading the chicken and then frying it in oil, you coat the chicken with corn flakes and then bake it. I think you’ll be amazed with the results!

At the end of this article, you’ll find a link to download the recipe. Give it a try!

Mock Fried Chicken


3/4 cup coarsely crushed corn flakes

1/2 teaspoon garlic powder

1/4 teaspoon black pepper

1/4 teaspoon ground red pepper

4 boneless, skinless chicken breasts (about 1 to 1/2 pounds)

1/4 cup low-sodium chicken broth


1. Mix corn flakes, garlic powder, black pepper and red pepper in a medium bowl.

2. Dip chicken into broth. Coat with corn flake mixture. Place chicken on baking sheet.

3. Bake at 400 degrees for 20 minutes or until chicken is done.

Serves 4.

Nutritional values per serving: 204 Calories, 3g Fat, 15g Carbohydrate, 28g Protein

This recipe is really quick to make. If your chicken is already defrosted, prep time is probably about 10-15 minutes at the most.

If fried chicken makes you think of summer picnics, serve this dish with corn-on-the-cob, a whole grain roll, and watermelon for dessert…and then go eat outside! 🙂

Download the recipe here: One Move Forward’s Healthy In A Hurry Mock Fried Chicken

Healthy In A Hurry: Salmon Burgers


Spring is here, and summer’s right around the corner. When it comes to cooking, that usually means more time grilling out instead of cooking inside on the stove. This recipe has become a favorite at my house. It’s really easy to make – you can get it done in 30 minutes from start to finish – and you’ll have a healthy meal on the table that everyone will enjoy.

I’ve included a link at the end of this post, so you can download the recipe and add it to your recipe collection. If your husband is anything like mine, he’ll be glad for something new to try on the grill! 🙂

Salmon Burgers


1 cup broken herb-seasoned crackers

1 lb. skinless, boneless salmon fillets, cut into 2-inch pieces

1 egg

1 T. honey mustard (you can also use Dijon mustard if you prefer that flavor)

4 whole grain buns (or reduce the carbs and calories by using whole wheat bread)

sliced avocado, sliced tomatoes, sliced onions, lettuce (or any other favorite veggie burger toppings)


1. In food processor, place crackers. Cover and process until coarsely ground. Add half of the salmon, the egg, and the mustard. Cover and process until salmon is ground and mixture is thoroughly combined. Empty mixture into a bowl.

2. Put remaining salmon in food processor. Cover and pulse with several on/off turns until salmon is coarsely chopped. Return salmon/cracker/egg mixture to processor, cover and process until fully combined.

3. With damp hands, shape mixture into four patties.

4. Grill directly on a greased grill rack over medium heat three minutes per side or until cooked through. Grill buns, cut side down, the last 1-2 minutes of grilling.

5. Serve salmon burgers on buns with veggie toppings. Makes 4 large servings.

This is another recipe that you can tweak a bit in order to work with your family’s tastes depending on which veggies they prefer. I love this burger with just avocado, lettuce, and a little mustard. It’s also really good without any bun at all. The burgers reheat really well too, so don’t worry if you have leftovers – they’ll make a great lunch for tomorrow!

If you stack enough veggies on your burger, you’ll have a complete balanced meal in this one dish. Otherwise, just add a little side salad, and you’re set. Enjoy!

Download the recipe here: One Move Forward’s Healthy In A Hurry Salmon Burgers

The Wellness Burger – Tips to turn your favorite foods into healthy choices

We eat about 13% less beef today than we did 10 years ago. That decline can probably be explained by the following (approximate) equation: fat + cholesterol = increased risk of heart disease. And although the beef industry is aggressively marketing leaner beef products, the fat content is still widely variable, and it’s often hard to recognize a low-fat piece of beef despite the different labels and grades on the packages. Meanwhile, hamburgers may have earned a bad reputation among health-conscious people, but they are still a good source of protein, and there is also a fair amount of B vitamins, iron, and zinc in ground beef. So what can you do if you are trying to make positive changes to your diet, but you still love a good burger? The answer lies in the preparation.

You can enjoy a burger as part of a healthy diet by following these steps:

1. Choose your meat carefully Go to a store with a butcher, choose a very lean cut of round, then ask the butcher to trim all the fat and grind the meat for you. This will result in a burger with only 20% of its calories coming from fat.
2. Portion control – Use three ounces of meat for each patty.
3. Taste matters too – If you are concerned the lean beef will be too dry, mix in a little tomato juice, chopped onion, or Worcestershire sauce before cooking.
4. Cooking methods – Broil or panbroil your burger instead of frying it in oil or butter. If you like to have cooked mushrooms or onions on your burgers, simmer them in stock (or water) instead of sauteing in butter.
5. Finishing touches – Use a whole wheat bun or whole wheat bread instead of white. Add a slice of tomato and some lettuce. Beware that adding cheese and mayonnaise to a hamburger more than doubles the calories and significantly increases the fat content.

This hamburger will have 315 calories, 7 grams of fat, 34 grams of protein, 72 milligrams of cholesterol, and 415 milligrams of sodium.

The hamburger makeover above is just one example of how you can keep favorite foods in your diet, by simply revamping them to make them healthier. There are many, many small changes you can make to the foods you eat that will allow you to enjoy those foods in a healthier way. Here are 10 quick and easy ones:

1. Choosing whole wheat breads instead of white breads
2. Opting for brown rice instead of white (brown rice actually has a richer, nuttier flavor – it just takes longer to cook).
3.Changing from whole milk to a reduced fat milk
4. Choosing reduced fat cheeses to replace full fat cheeses
5. Eating air-popped popcorn with sodium-free seasoning instead of microwave buttered popcorn
6. Eating an orange instead of drinking a glass of orange juice (many fewer calories)
7. Substituting applesauce for the fat (butter or oil) in a recipe for baked goods (just use an equal amount of applesauce as the recipe calls for)
8. Breading fresh fish by dipping them in skim milk and then bread crumbs, rather than buying frozen breaded fish fillets
9. Using reduced fat mayonnaise, margarine (sparingly), and salad dressings instead of the full fat varieties
10. Trying dark chocolate instead of milk chocolate

Remember, making (and keeping!) any changes to well-ingrained habits is never easy. Start small, try a few easy changes in the list above, and see what works for you. Then try a few more, and see how you feel. You can usually bet that once you start to grow accustomed to the healthier changes, you will want to keep making more. And also keep in mind that eating healthfully is not all or nothing. Aim to make healthful choices most of the time, and then you will have a little room for small indulgences. If food is a pleasure to you, it should continue to be so. Try to make your day-to-day diet both healthy and appealing – it can be done!

What are your thoughts on revamping ingrained eating habits? Do you have any tips or tricks to share? Let me know in the comments!