new recipes

5 New Recipes That are Light in Calories AND Prep Time

The new year brings a fresh start, but January can still feel cold and boring. Bring a fresh take into your kitchen with some new recipes! These meals are light on the calories, and the prep time.

Wendy Paul shares five new ideas to add to your dinner rotation this year.

Find more recipes from Wendy on her website,, or on Instagram, @therealwendypaul


Sunday Pot Roast


  • 2-3 lbs. Beef Chuck roast
  • 4 medium carrots
  • 1 small onion
  • 6 russet potatoes
  • 1 cup Pepperocini peppers, sliced
  • 1 tsp Kosher salt
  • 3 tbsp melted butter
  • 1/2 cup water or beef broth


Prepare your carrots. Peel and dice into 2″ pieces. Wash and cut the potatoes into quarters. Place your roast in the bottom of the crockpot. (A crockpot is the best- low and slow).

Place the carrots, onion, and potato around the roast, along the sides. Season the entire meat and veggies with salt. Then pour the melted butter over the meat. Then place the peppers on top of the meat. Cover and cook on low for 8-10 hours. Remove from the crockpot. Shred the roast and serve with vegetables on the side. You can also make a pan gravy with the drippings.


Salsa Chicken


  • 2 lbs. frozen chicken breast
  • 1 cup your favorite salsa
  • 1 tsp-1 tbsp yellow curry
  • 1 tsp kosher salt
  • rice or quinoa for serving
  • green onion and cilantro for garnish


Place the chicken, salsa, curry, and salt in an Instant Pot. Cook on high pressure for 25-30 minutes. Once the pressure has released, shred the chicken and serve with the sauce over rice or quinoa.


Black Bean Soup


  • 1 jalapeno, seeded and diced
  • 1 small onion, diced
  • 1/2 lb. bacon
  • 2 cans black beans (no salt added) rinsed and drained
  • 1 bay leaf
  • 1 tsp kosher salt
  • 1 tsp oregano
  • 1 can diced tomatoes with juices
  • 16 oz. chicken or vegetable broth
  • 1 cup water
  • Sour cream for garnish
  • Green onions for garnish


In a large pot, over medium high heat, saute the onion, jalapeno, and bacon until tender and browned. Then add the black beans, seasonings, and tomatoes and broth, Simmer for 20 minutes. Serve warm with cornbread, garnish with sour cream and green onions.


BLT Gnocchi


  • 1 lbs. potato gnocchi, prepared
  • 1/2 cup fresh basil leaves
  • 1/2 cup heavy cream
  • 1/2 cup chicken broth
  • 1 tbsp Garden Gourmet basil paste
  • 1/2 cup cooked bacon pieces
  • 1 large tomato diced
  • 1/2 cup Parmesan cheese


Start by browning Gnocchi in some butter until at least one side is crispy. Then add basil leaves to crisp them up. Once the basil is fragrant and slightly crispy, remove from the pan and place on a paper towel.

Add the heavy cream, broth, and basil paste and simmer for 3-4 minutes. The top with bacon, diced tomato, and Parmesan cheese. Add the crispy basil for garnish.


Grilled Pizza Chicken and Veggies


  • 4-6 chicken cutlets
  • olive oil
  • kosher salt
  • Badia Complete seasoning
  • 1 cup crushed tomatoes
  • 6 slices fresh mozzarella cheese


  • Black olives
  • Green pepper
  • Pepperoni
  • Cooked sausage
  • Parmesan cheese
  • Sliced onions
  • Mushrooms
  • Fresh basil
  • Asparagus
  • Broccoli


Prepare your gill to 400 degrees. You can also bake the chicken, or use a grill pan inside. Season the chicken cutlets with some salt, Badia Complete seasoning or garlic powder. Grill or bake for about 6-8 minutes per side, depending on the thickness of the cutlet. Juices should run clear and chicken is tender.

Preheat your oven broiler to 500 degrees.

Place the grilled chicken onto a large baking sheet. Top the chicken with a spoonful of the crushed tomatoes and spread evenly. Then top with some fresh mozzarella cheese. Place any topping and vegetables you would want on your pizza. Broil your prepared chicken pizza for 2-4 minutes, watching carefully not to burn. Cheese will melt and vegetables will become tender crisp. Serve warm.

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