Roasted Asparagus and Apples

Roasted Asparagus and Apples

1 bunch of trimmed asparagus
1 red delicious apple, sliced
1/8 cup red onion, thinly sliced and coarsely chopped
1 tbs honey ( use local if possible)
Juice of 1/2 lemon
1/2 tbs garlic powder
Salt and pepper to taste
1 heaping tbs of extra virgin olive oil

1/4 cup of reduced fat feta

Preheat oven 400°
Combine all ingredients in a bowl except the oil and feta.
Lay ingredients in a sheet pan
Rub down with olive oil
Position asparagus with each other so that they are all positioned the same way.
Position onions and apples on top the asparagus
Sprinkle feta on top
Bake for 15-20 min for desired crispiness
* be careful! Don't let it burn--if you over cook the honey will burn easily

Chicken and Dumplings made skinny

Skinny Chicken and Dumplings

1 large onion
3 stalks of celery finely chopped
3 carrots finely chopped
2 cloves minced garlic
1 bay leaf
2 boxes of chicken stock
1 whole cut up chicken (with bones and skin)
1 can of reduced fat biscuits
1/2 cup fat free half and half
1 tbs flour
1 tbs extra virgin olive oil
2 tbs butter (I can't believe it's not butter)
Cajun seasoning
Salt and pepper to taste
Dash of whistochere sauce
TINY pinch of cinnamon

Cover chicken with cajun seasoning and rub it in.
Brown chicken on both sides in oil
Take out and put aside
Melt butter
Add flour to make a blonde roux
Stir constantly for 2 min
Add onion, celery, carrots. Cook until tender (5 min)
Add garlic cook for 2 min
**at any point if it gets too dry that it is starting to burn add a little chicken stock
Add chicken stock and 1 cup of water
Bring to a boil
Add half and half stir frequently
Add bay leaf, whistochere, cinnamon, and season to taste
**be really light on your seasoning because the chicken is already seasoned, and you'll kill it if you add to much
Add chicken.
Cover the pot and put it on low heat.
Cook for 1 hour
Take out chicken remove all the meat and put back in
Discard all the skin and bones
Put heat on med
Tear little chunks of biscuit up and drop them in the pot
Cook for 10 min stirring occasionally
Take out bay leafs before serving

**if you want it to be thicker add a cup of watered down flour