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Seared U-10 Scallops with Bacon Jam and Basil

Seared U-10 Scallops with Bacon Jam and Basil

Seared U-10 Scallops with Bacon Jam and Basil

1/2 lb. scallops preferably U-10

6 oz. bacon preferably center cut

1 cup finely chopped red onion

1/2 cup chopped grape tomatoes

1 T. sherry vinegar or balsamic

1 T. sugar

salt and pepper

olive oil

a handful of basil leaves

 

Fry up the bacon over medium heat until nice and crispy. Move to a paper towel and blot the excess grease off. Add the onion to the pan and caramelize for 10 minutes over medium heat until softened.

Add the chopped tomatoes, vinegar, and sugar, and season lightly with salt and pepper. Cook for 10 more minutes so the tomatoes can soften, and the flavors can meld together. Heat up a nonstick skillet over medium high heat. Pat your scallops dry with a paper towel, and season both sides generously with salt and pepper. Add enough olive oil to coat the bottom of the pan, then sear the scallops for about 2 minutes on each side (you don’t want to overcook these beauties)! Chop up the bacon and stir it into the onion tomato jam and serve alongside the seared scallops. Chiffonade or chop the basil leaves and sprinkle over the dish and drizzle a little bit of olive oil on the plate. Enjoy!

 

Yield: 2 servings

Calories: 544kcal

Fat: 39g

Fiber: 2g

Cheesy Ham Chowder

Cheesy Ham Chowder

Cheesy Ham Chowder

10 bacon strips, diced

1 large onion, chopped

1 cup diced carrots

3 tablespoons all-purpose flour

3 cups whole milk

1-1/2 cups water

2-1/2 cups cubed potatoes

1 can (15-1/4 ounces) whole kernel corn, drained

2 teaspoons chicken bouillon granules

Pepper to taste

3 cups shredded cheddar cheese

2 cups cubed fully cooked ham

 

In a Dutch oven, cook the bacon over medium heat until crisp. Using a slotted spoon, remove to paper towels to drain. In the drippings, sauté onion and carrots until tender. Stir in flour until blended. Gradually add milk and water. Bring to a boil; cook and stir for 2 minutes or until thickened. Add the potatoes, corn, bouillon and pepper. Reduce heat; simmer, uncovered, for 20 minutes or until potatoes are tender. Add cheese and ham; heat until cheese is melted. Stir in bacon.

 

Serving Size: 1 C.

Calories: 418

Fat: 28g

Fiber: 2g

Bruschetta with Tuscan White Beans

Bruschetta with Tuscan White Beans

Bruschetta with Tuscan White Beans

 

1 T. + 2 tsp. olive oil, preferably extra virgin

1 tsp. minced garlic

1/2 tsp. crumbled dried sage

Pinch of salt

Pinch of ground red pepper

1 C. cooked cannellini beans

1/2 C. canned diced tomatoes in juice

20 thinly sliced rounds whole wheat baguette, toasted, or whole wheat crackers

 

In a nonstick skillet, combine the oil, garlic, sage, salt, and pepper. Cook over low heat for 1 minute, or until sizzling. Add the beans and tomatoes. Increase the heat to medium. Simmer for 5 minutes, mashing occasionally with a fork, or until thickened. Spread the mixture on the baguette slices or crackers. Serve right away. The bean topping can be prepared and refrigerated several days in advance of serving. Reheat in a microwaveable dish for about 2 minutes on high power before spreading on the toast or crackers.

 

Yield: 10 servings

Calories: 84

Fat: 4g

Fiber: 1g

Tuscan Rabbit Ragu with Papparedelle

Tuscan Rabbit Ragu with Papparedelle

Tuscan Rabbit Ragu with Papparedelle

3 T. olive oil

2-3 pounds hare legs, or lamb or beef stew meat

Salt

2 cups chopped onion

1 cup minced carrot

1 cup minced celery

2 T. sage leaves, chopped

2 T. rosemary, chopped

2 bay leaves

1 handful dried porcini mushrooms, about 1 ounce, chopped

2 T. tomato paste

2 T. red wine vinegar

1 28- ounce can crushed tomatoes

1 cup red wine

Parsley and grated cheese to garnish

 

If you need to soak the jackrabbit pieces, submerge them in buttermilk overnight. The next day, hack them into large pieces with a cleaver or kitchen shears. This will make them cook faster and fall off the bone easier. Rinse the hare under cold water and pat dry with paper towels. Heat the olive oil in a large Dutch oven over medium-high heat. Brown the hare pieces well. Take your time and do this in batches. Don’t let the pieces touch each other as they brown. Salt them as they cook. When browned, set aside.

When the meat has been browned, add the onion, carrot and celery and cook, stirring occasionally, until the veggies begin to brown. Add the meat back to the pot, then the sage, rosemary, bay leaves and dried mushrooms. Mix well and allow to cook for a minute. Whisk together the tomato paste and wine and add that to the pot. Add the vinegar. Turn the heat to high to bring everything to a boil, then add the can of crushed tomatoes. Mix well, drop the heat to a bare simmer — only a few bubbles coming up to the surface — cover and let this cook until the hare meat wants to fall off the bone, up to 3 1/2 hours. When the meat is tender, fish out the bay leaves and discard. Remove the hare pieces and pull the meat from the bones. Return it to the pot. Ladle out about 1/3 to 1/2 of the sauce and put it into a food mill with a medium grate attached. Alternately, put it into a food processor or blender. Puree, meat and all. If you use a food mill you will have some dry, stringy hare meat left in the mill; discard or feed to your pets. Return the puree to the pot. Serve with pasta of your choice. I serve by putting the pasta in a large bowl, tossing it with a ladle of the sauce, then plating. I top each plate with some more sauce, then some parsley and some grated pecorino cheese.

 

Yield: 8 servings

Calories: 267 (not including pasta)

Fat: 8g

Fiber: 4g

Bacon Chicken Chopped Salad

Bacon Chicken Chopped Salad

Bacon Chicken Chopped Salad

1 package (22 ounces) frozen grilled chicken breast strips

1 cup crumbled blue cheese

3 tablespoons white wine vinegar

1 tablespoon water

1/8 teaspoon coarsely ground pepper

1/4 cup canola oil

8 cups chopped romaine

3 medium tomatoes, chopped

6 bacon strips, cooked and crumbled

 

Heat chicken according to package directions. Cool slightly; coarsely chop chicken. For dressing, place cheese, vinegar, water and pepper in a small food processor; cover and process until smooth. While processing, gradually add oil in a steady stream. In a large bowl, combine romaine, chicken, tomatoes and bacon. Serve with dressing.

 

Serving Size: 2 1/3  C.

Calories: 348

Fat: 22g

Fiber: 2g

Slow Cooker Creamy Lemon Chicken

Slow Cooker Creamy Lemon Chicken

Slow Cooker Creamy Lemon Chicken

5 chicken breasts boneless and skinless

6 tablespoons unsalted butter divided

1/2 teaspoon kosher salt

1/4 teaspoon coarse ground black pepper

1 teaspoon Italian seasoning

2 lemons juiced and zested

2 garlic cloves minced

1 cup half and half

1 tablespoon cornstarch

1 tablespoon chicken base optional, but delicious!

 

In a large cast iron skillet add 1 tablespoon of butter to melt on medium high heat. Add the kosher salt, black pepper and Italian seasoning to the chicken and add it to the pan. Cook on each side for 4-6 minutes. Add the chicken to your slow cooker. Cover with lemon juice, lemon zest, garlic and the rest of the butter in pieces (I added the lemons in the before picture just for reference. Don’t cook the lemons in the slow cooker). Cook on low for 4 hours or on high for 2 hours. In a large measuring cup add the half and half, cornstarch and chicken base and whisk well. Add the liquid, mix, and cook an additional hour on high.

 

Yield: 5 servings

Calories: 465

Fat: 25g

Fiber: 1g

Instant Pot Chicken Bacon Chowder

Instant Pot Chicken Bacon Chowder

Instant Pot Chicken Bacon Chowder

1 T. olive oil

1 yellow onion, diced

2 cups chicken broth

6 boneless, skinless chicken thighs or 2 pounds boneless, skinless chicken breasts

3 carrots

3 celery ribs

3 large Russet potatoes

1 (16 oz) bag frozen corn

1 (4 oz) can diced green chiles

1 (3 oz) package real bacon bits

1 (8 oz) package cream cheese

1 red bell pepper

4 green onions

Salt and pepper

 

Turn your Instant Pot to the sauté setting. When the display says HOT add in the oil and swirl it around. Add in the diced onion. Sauté for about 4 or 5 minutes. Pour in the broth. Let the sauté setting stay on while you prepare the rest of your ingredients.  Cut excess fat off of your chicken. Cut the chicken into 1 inch cubes. Peel and slice the carrots into ½ inch rounds. Dice the celery. Peel potatoes, if desired. Cut them into 1 inch cubes. Add chicken, carrots, celery and potatoes into the Instant Pot. Add in the frozen corn and the green chiles. Stir. Cover the pot and secure the lid. Make sure the valve is set to sealing. Set the SOUP button to 5 minutes (if you don’t have a soup button then use the manual or pressure cook button).

Dice up your bell pepper and green onion. Lay the cream cheese on the counter to get a little soft.

When the time is up let the pot sit there for an additional 5 minutes (L0:05) and then move the valve to venting. Remove the lid. Stir in the bacon, cream cheese, red pepper and onions. Once the cream cheese is melted test the soup. Add salt and pepper to taste.  Ladle into bowls and enjoy!

 

Yield: 10 servings

Calories: 398

Fat: 16g

Fiber: 4g

Cabbage and Beef Soup

Cabbage and Beef Soup

Cabbage and Beef Soup

1 pound lean ground beef (90% lean)

1/2 teaspoon garlic salt

1/4 teaspoon garlic powder

1/4 teaspoon pepper

2 celery ribs, chopped

1 can (16 ounces) kidney beans, rinsed and drained

1/2 medium head cabbage, chopped

1 can (28 ounces) diced tomatoes, undrained

3-1/2 cups water

4 teaspoons beef bouillon granules

Minced fresh parsley

 

In a Dutch oven, cook beef over medium heat until no longer pink; drain. Stir in the remaining ingredients except parsley. Bring to a boil. Reduce heat; cover and simmer for 1 hour. Garnish with parsley.

 

Serving Size: 1 Cup

Calories: 116

Fat: 3g

Fiber: 3g

Pinwheel Steak Potpie

Pinwheel Steak Potpie

Pinwheel Steak Potpie

 

2 tablespoons butter

1-1/4 pounds beef top sirloin steak, cut into 1/2-inch cubes

1/4 teaspoon pepper

1 package (16 ounces) frozen vegetables for stew

2 tablespoons water

1/2 teaspoon dried thyme

1 jar (12 ounces) mushroom or beef gravy

1 tube (8 ounces) refrigerated crescent rolls

 

Preheat oven to 375°. In a 10-in. cast-iron or other ovenproof skillet, heat butter over medium-high heat. Brown beef in batches; remove from pan. Sprinkle with pepper; keep warm. In same skillet, combine vegetables, water and thyme; stir in gravy. Bring to a boil. Reduce heat; simmer, uncovered, until vegetables are thawed. Stir in beef; remove from heat. Unroll crescent dough and separate into 8 triangles. Starting from the wide end of each triangle, roll up a third of the length and place over beef mixture with pointed ends toward the center. Bake, uncovered, until golden brown, 16-18 minutes.

 

Serving Size: 1/8 recipe

Calories: 365

Fat: 18g

Fiber: 1g

Poached Eggs on Tomato and Mushroom Toasts

Poached Eggs on Tomato and Mushroom Toasts

Poached Eggs on Tomato and Mushroom Toasts

Olive oil

2 large flat mushrooms, thinly sliced

Pinch of salt & black pepper

1 tsp. white wine vinegar

4 eggs

4 thick slices of good bread, toasted on one side

4-6 cherry tomatoes, thinly sliced

4 slices cheese

Heat a little of the olive oil and sauté the mushrooms for a minute or two and season. Set aside. Bring a shallow pan of water to simmer, add the vinegar and salt. Break one egg onto a saucer, stir the water to create a whirlpool, tip in the egg and leave to cook for 3 minutes. Using a slotted spoon, lift on to a plate. Repeat with the remaining eggs. Keep the water hot.  Heat the grill to high, arrange the mushrooms on the untoasted side of the bread, cover with the tomatoes and then the cheese, grill for 5-6 mins until the cheese has just melted. Place the toast on warmed plates. Slide all the eggs back into the hot water and leave for 30 seconds, lift out and drain on kitchen paper, then put one on top of toast. Season and serve.

Yield: 4 servings

Calories: 292

Fat: 16g

Fiber:

Zucchini “Butter” Spread

Zucchini “Butter” Spread

Zucchini “Butter” Spread

½ lb. Zucchini

½ lb. Yellow Summer Squash

¼ tsp. & 1/8 tsp. Salt, divided

1 ½ T. Butter

1 Shallot, minced

Pepper, to taste

 

Coarsely grate zucchini and squash into colander. Sprinkle with quarter tsp. of salt and toss to coat. Let sit 3-4 minutes then press firmly with a small pot lid to squeeze out as much liquid as possible. . Place a large skillet over medium heat and add the butter. Add shallots and sauté for 3 minutes, or until translucent. Add the grated squash and cook for 15 to 18 minutes, or until the squash is a creamy, buttery consistency, stirring occasionally. (If the mixture begins to scorch, add a tsp. of water to deglaze the pan and turn down the heat slightly). Add remaining salt and pepper to taste. Serve immediately or refrigerate for up to a week.

 

Yield: 4 servings

Serving Size: ¼ C.

Calories: 70

Fat: 5g

Fiber: 1g

Creamy Caesar Dressing

Creamy Caesar Dressing

Creamy Caesar Dressing

 

2 T. Lemon Juice

3 ½ T. plain low-fat Greek Yogurt

1 tsp. Dijon Mustard

3 cloves Garlic, minced

1 tsp. Worcestershire

½ tsp. Anchovy Paste

2 T. EVOO

2 T. grated Parmesan Cheese

½ tsp. Pepper

Combine first six ingredients in a food processor and pulse briefly. With processor running, slowly add the olive oil until dressing is creamy and smooth. Add parmesan and pepper and pulse just to combine.

 

Serving Size: 1 T.

Calories: 50

Fat: 4.5g

Fiber: 0g

Italian Sausage and Escarole Soup

Italian Sausage and Escarole Soup

Italian Sausage and Escarole Soup

6 ounces lite smoked sausage
2 (14-ounce) cans, or 4 C., reduced-sodium chicken broth
1/4 tsp. red pepper flakes
1 large russet potato (about 1/2 pound)
4 C. washed and chopped escarole
1/2 C. low-fat evaporated milk
2 tsp. cornstarch

Cut the sausage at an angle into slices about 1/2-inch thick and place into a medium soup pot. Add the broth and red pepper flakes and place over medium heat. Slice the unpeeled potato into 1/4-inch slices, then quarter each slice and add to the pot. Bring the soup to a simmer, cover, and cook for 10 minutes. Remove the lid, add the escarole, and simmer for 5 more minutes. Whisk together the evaporated milk and cornstarch in a small C. and add to the soup. Simmer for 3 to 4 minutes, stirring occasionally, until slightly thickened.

 

Yield: 4 servings (1 ½ C.)

Calories: 189

Fat: 4.5g

Fiber: 6g

Steakhouse Steak Salad

Steakhouse Steak Salad

Steakhouse Steak Salad

 

3/4 C. Buttermilk Scallion Dressing

2 tsp. prepared horseradish

6 C. chopped romaine lettuce

2 medium tomatoes, cored and cut into wedges

1 pound well-trimmed sirloin steak, %” thick

1/4 tsp. salt

1/4 tsp. black pepper

1 (8-ounce) package sliced mushrooms

¼ C. reduced-fat blue cheese
1/2 small red onion, thinly sliced

 

In a small bowl, whisk together the dressing and horseradish. On a large serving platter, heap the romaine in the center. Arrange the tomatoes around the edge of the lettuce. Spray a large nonstick skillet with nonstick cooking spray and place over medium-high heat. Sprinkle the steak with salt and pepper and place in the skillet. Cook until browned, about 5 minutes on each side for medium-rare. Transfer to a carving board, cover, and let rest. Add the mushrooms to the skillet and cook until they begin to brown, about 2 minutes. Add one T. water, and stir, scraping up browned bits with a spoon. Cook another 3 to 4 minutes, or until mushrooms are tender. Remove from heat. Cut the steak across the grain into thin slices. Pour dressing over lettuce and arrange the steak on top, and drizzle with the slicing juices. Spoon the mushrooms over the steak, sprinkle with the blue cheese and garnish with red onion. Serve immediately.

 

Yield: 4 servings

Calories: 250

Fat: 8g

Fiber: 3g

Orecchiette with Bacon Meatballs

Orecchiette with Bacon Meatballs

Orecchiette with Bacon Meatballs

12 ounces ground pork

4 slices bacon or uncured smoked bacon, cut into 1/2-inch pieces*

2 cloves garlic, finely chopped

1/2 tsp. ground black pepper, divided

2 – 3 T. olive oil

8 ounces dried orecchiette pasta

2 small shallots, thinly sliced

3 large tomatoes, coarsely chopped (2 C.)

4 C. kale or spinach, coarsely chopped

1/4 tsp. salt

1/2 C. shaved Parmesan (optional)

 

In a medium bowl combine pork, bacon, garlic and 1/4 tsp. of the pepper until well mixed. Using a tsp., scoop the mixture into the palm of your hand and shape into 1-inch meatballs. Pieces of the bacon should be visible. In a large skillet heat the olive oil over medium-high heat. Add half the meatballs. Cook and stir until meatballs are browned on all sides and the bacon is crisp, about 8 to 10 minutes. Using a slotted spoon, transfer meatballs to paper towel; drain. Repeat with remaining meatballs. Reserving 1 T. bacon drippings in the skillet; set aside. Cook pasta according to package directions in lightly salted water; drain. Reserving about 1/4 C. of cooking liquid. Cook shallot in reserved bacon dripping, over medium-high heat, 3 to 4 minutes, scraping the bottom of the pan with wooden spoon to release the brown bits. Return meatballs to the skillet. Add tomatoes; cook 2 to 3 minutes. Add pasta and kale; toss to combine, adding pasta liquid as needed to moisten the pasta. Season with salt and remaining 1/4 tsp. pepper. Top with Parmesan before serving.   Extra thick bacon does not work with this recipe. It’s too big for the mini meatballs and doesn’t stay incorporated into the meatballs when cooking.

 

Yield: 4 servings

Calories: 673

Fat: 37g

Fiber: 5g

Buttermilk Scallion Dressing

Buttermilk Scallion Dressing

Buttermilk Scallion Dressing

 

1/3 C. low-fat Buttermilk

2 R. Light Mayonnaise

2 T. nonfat plain Greek Yogurt

1 T. Cider Vinegar

Salt & Pepper

1 Scallion, minced

 

In small bowl, whisk together all ingredients, except green onion, until smooth. Add green onion and whisk just to incorporate.  Add 1 tsp. sugar to become a coleslaw dressing.  Add horseradish for a steak salad dressing.

 

Serving Size: 2 T.

Calories: 30

Fat: 2g

Fiber: 0g

Chicken Thighs with Caramelized Onion and Bacon Dressing

Chicken Thighs with Caramelized Onion and Bacon Dressing

Chicken Thighs with Caramelized Onion and Bacon Dressing

3 slices lower sodium less fat bacon

3 large onions, halved and sliced (3 C.)

2 C. multigrain ciabatta rolls cut into 1/2-inch cubes and dried* (2 1/2 ounces)

1/2 C. reduced-sodium chicken broth

1/4 C. refrigerated or frozen egg product, thawed, or 1 egg, lightly beaten

2 T. snipped fresh parsley

1/4 tsp. ground black pepper

4 large skinless, boneless chicken thighs (about 1 pound)

1 T. olive oil

Preheat oven to 400 degrees F. Heat a large skillet over medium heat. Cook the bacon in hot skillet about 10 minutes or until brown and crispy, turning once. Remove and drain bacon on paper towels. Reserve 1 T. of the bacon drippings in skillet. Add onions. Reduce heat to medium-low. Cook, covered, for 13 to 15 minutes or until onions are tender, stirring occasionally. Uncover; cook and stir over medium-high heat for 3 to 5 minutes or until golden. Remove from heat. Chop the bacon. In a medium bowl combine the bacon, caramelized onions, bread cubes, broth, egg product, 2 T. parsley, and the pepper. Stir gently to combine. Divide dressing mixture among four individual 12- to 14-ounce casserole dishes; set aside. In the same skillet cook the chicken in hot oil over medium heat about 5 minutes or until browned, turning once. Place one chicken thigh on dressing mixture in each casserole. Bake, uncovered, for 15 to 20 minutes or until an instant-read thermometer inserted in stuffing registers 165 degrees F. Before serving, sprinkle with additional parsley. *Tip: To dry bread cubes, spread them in an even layer in a 15 x 10 x 1-inch baking pan. Bake in a 300 degrees F oven for 10 to 15 minutes or until cubes are dry, stirring twice; cool. (Cubes will continue to dry and crisp as they cool.) Or let bread cubes stand loosely covered at room temperature for 8 to 12 hours.

 

Yield: 4 servings

Calories: 288

Fat: 9g

Fiber: 3g

Quick and Healthy Taco Salad

Quick and Healthy Taco Salad

Quick and Healthy Taco Salad

1⁄3 C. light sour cream
1⁄3 C. low-fat yogurt
½ C. chopped cilantro, loosely packed
2 T. lime juice (about 1 lime)
1⁄8 tsp. garlic salt

1 medium red bell pepper, diced
3⁄4 pound lean ground beef
1/2 tsp. chili powder
3⁄4 C. salsa
6 C. chopped romaine lettuce
2 green onions, sliced
3⁄4 C. low-fat Mexican blend cheese
2 medium tomatoes, cut into wedges
Reduced fat tortilla strips, optional

For the dressing, combine all the ingredients in a blender and blend until smooth. For the salad, spray a large non-stick skillet with cooking spray and place over medium heat. Add diced pepper and sauté 3 to 4 minutes or until slightly softened. Add the beef and chili powder to the pan and sauté 5 to 6 minutes or until meat is well browned. Stir in the salsa and cook for one minute to combine. Remove from heat. To assemble, place 1½ C. chopped lettuce on each of four plates. Top each salad with 3/4 C. of the meat mixture. Sprinkle on ¼ of the green onions, 3 T. cheese, and 3 T. of dressing. Garnish with tomato wedges and optional tortilla strips, if desired.

 

Yield: 4 servings

Calories: 280

Fat: 14g

Fiber: 3g

Stuffing Crusted Turkey Sheet Pan Supper

Stuffing Crusted Turkey Sheet Pan Supper

Stuffing Crusted Turkey Sheet Pan Supper

1 pound fresh green beans
1 tsp. olive oil
1/4 tsp. garlic salt with parsley
1 box reduced-sodium chicken stuffing
1 T. margarine or butter
1 tsp. fennel seeds, crushed

1/4 tsp. black pepper

3 T. low-sugar raspberry jam
2 T. Dijon mustard

4 turkey cutlets, about 1/4 inch thick (about 1 pound)

 

Preheat the oven to 425°F, and place 2 racks in the oven, evenly spaced. Line 2 sheet pans with foil and set aside. In a large bowl, combine the green beans with olive oil and salt, and toss to coat. Transfer beans to one of the sheet pans. In a large bowl, combine the stuffing mix, margarine, fennel seeds, and black pepper. Boil 1 2/3 C. water, pour it over the stuffing mix, and stir lightly to combine. Let stuffing sit for 5 minutes. In a small bowl, combine the jam and mustard. Place the turkey on one of the sheet pans, spread each piece with the jam mixture, and top each tenderloin with 3A C. stuffing mix. Spray tenderloins with cooking spray and transfer pan to the top oven rack. Place the green beans on the lower rack. Bake for 17 minutes, or until stuffing is browned and turkey and green beans are cooked.

 

Yield: 4 servings

Calories: 350

Fat: 5g

Fiber: 5g

Mixed Greens with Tomato Balsamic Vinaigrette

Mixed Greens with Tomato Balsamic Vinaigrette

Mixed Greens with Tomato Balsamic Vinaigrette

 

1 Tomato

3 T. Balsamic Vinegar

2 T. minced Shallot

1 ½ T. EVOO

¼ tsp. Salt

¼ tsp. Pepper

 

5 C. Mixed Greens

¾ C. Garbanzo Beans, drained and rinsed

2 Tomatoes, sliced

1 small Cucumber, seeded, and sliced

½ C. thinly sliced Red Onions

 

Seed and chop a tomato; you should have about ¾ C.. Add remaining dressing ingredients along with tomato to blender and puree until smooth. Toss salad ingredients, divide among 4 plates and drizzle each with ¼ dressing.

 

Yield: 4 servings

Calories: 135

Fat: 6g

Fiber: 5g

Korean-Style BBQ Tacos

Korean-Style BBQ Tacos

Korean-Style BBQ Tacos

3 T. reduced sodium Soy Sauce

2 tsp. Sesame Oil

1 tsp. minced Garlic

1 tsp. minced fresh Ginger

1/8 tsp. Red Pepper Flakes

3 T. Rice Vinegar, divided

1 ½ T. plus 2 tsp. Brown Sugar, divided

12 oz. Pork Tenderloin, chopped

2 C. bagged Coleslaw Mix

2 Scallions, thinly sliced

2 T. chopped Cilantro

8 (6”) Corn Tortillas (or flour)

 

To chop tenderloin, cut in half inch thick slices. Place on cutting board and pound lightly to flatten. With sharp knife, cop into bite sized pieces. In a medium bowl, whisk together the first 5 ingredients (soy sauce through pepper flakes) with 1 T. rice vinegar and 1 ½ T. brown sugar. Add the pork, stir, and let marinate for 10 to 15 minutes. In another medium bowl, combine the coleslaw mix, green onions, cilantro, remaining 2 T. vinegar, and remaining 2 tsp. brown sugar. Set aside. Place a large nonstick skillet over medium-high heat, add half the pork (not crowding it in the pan browns it much better), and cook for 4 to 5 minutes, or until nicely browned, stirring occasionally. Set aside and repeat with remaining pork. Lightly wet the tortillas and wrap them in a dishtowel or paper towel and microwave for 1 minute, or until warm. Spoon about 1/4 C. pork into each tortilla and top with 1/4 C. slaw.

 

Yield: 4 servings

Calories: 265

Fat: 7g

Fiber: 3g

Cabbage Roll Soup

Cabbage Roll Soup

Cabbage Roll Soup

 

1 tsp. canola oil

1 C. onion, chopped

2 tsp. garlic, minced
1/2 pound lean ground beef (96% lean)

1 (14.5-ounce) can diced tomatoes
1 (8-ounce) can tomato sauce

1 (14-ounce) can reduced-sodium beef broth

2 T. red wine vinegar

1 T. brown sugar
1/4 tsp. salt

3 C. bag shredded coleslaw mix
1/4 C. instant brown rice

 

Heat the oil in a large soup pot over medium heat. Add the onion and garlic, cover, and cook for 3 minutes, or until the onion begins to soften, stirring occasionally. Push the onions to one side of the pot, add beef to the empty side, and cook until it begins to brown, breaking it up with a wooden spoon. Stir the beef into the onions and cook another 3 minutes, or until the pink color is gone. Add the next 6 ingredients to the pot (tomatoes through salt). Increase heat to high and bring to a boil. Stir in the coleslaw mix, reduce heat to medium-low, partially cover the pot, and simmer gently for 15 minutes. Stir in the brown rice, cover, and cook until tender, about 10 minutes.

 

Yield: 4 servings

Calories: 190

Fat: 4g

Fiber: 4g

Provolone and Broccoli Rabe Beef Sliders

Provolone and Broccoli Rabe Beef Sliders

Provolone and Broccoli Rabe Beef Sliders

Cooking spray

7 ounces broccoli rabe, trimmed

1 1/2 T. red wine vinegar

1 T. extra-virgin olive oil

1 tsp. sugar

1 pound 93% lean ground sirloin

1 tsp. smoked paprika

1/2 tsp. Worcestershire sauce

1/4 tsp. kosher salt

1/4 tsp. freshly ground black pepper

3 (1-oz.) slices reduced-fat provolone cheese, torn into small pieces

8 (1-oz.) whole-wheat slider buns

8 heirloom tomato slices

 

Heat a grill pan over medium-high. Coat pan with cooking spray. Add broccoli rabe; cook 5 minutes, turning occasionally. Coarsely chop. Combine vinegar, oil, and sugar in a small bowl. Add broccoli rabe; toss. Combine beef, paprika, Worcestershire, salt, and pepper in a bowl. Shape into 8 (3-inch-wide) patties. Return pan to medium-high. Coat pan with cooking spray. Add patties to pan; cook 2 to 3 minutes. Turn; cook 1 to 2 minutes. Top patties with cheese; cover and cook 1 minute or until cheese melts. Place 1 patty on bottom half of each bun; top with tomato, broccoli rabe mixture, and top halves of buns

 

Yield: 4 servings

Calories: 404

Fat: 15.9g

Fiber: 2g

Chicken and Asparagus Skillet Supper

Chicken and Asparagus Skillet Supper

Chicken and Asparagus Skillet Supper

1 pound asparagus spears, trimmed

4 boneless, skinless chicken breast halves

4slices bacon, coarsely chopped

Salt and Pepper

14.5 oz. can chicken broth (or use 1 C. Chicken Broth and ½ C. White Wine)

1 small yellow summer squash, halved crosswise and cut in 1/2-inch strips

2 T. Flour

½ tsp. Lemon Zest

 

In a large saucepan cook asparagus in boiling water about 3 minutes or until crisp-tender; drain. Immediately plunge into ice water to stop cooking; set aside. In a very large skillet cook bacon over medium heat until crisp. Remove from skillet with a slotted spoon; drain on paper towels. Drain all but 1 T. bacon drippings from skillet. Season chicken with salt and pepper. Cook chicken in hot drippings over medium-high heat about 12 minutes or until browned, turning once halfway through cooking time. Remove chicken from skillet; keep warm. Add squash to skillet; cook for 3 minutes. In a medium bowl whisk together broth, flour, and lemon peel. Add to skillet. Cook and stir until thickened and bubbly. Return chicken and asparagus to skillet. Cook about 6 minutes more or until chicken is no longer pink (170 degrees F). Sprinkle with bacon.

 

Serve with baby kale, sliced red onion, halved grape tomatoes, sprinkling of sunflower kernels and light Caesar dressing and serve on side (not included in calorie count)

 

Yield: 4 servings

Calories: 238

Fat: 9g

Fiber: 2g

Korean-Style Beef Tacos

Korean-Style Beef Tacos

Korean-Style Beef Tacos

1/3 C. sugar

5 T. lower-sodium soy sauce

1 1/2 T. chile paste (such as sambal oelek)

1 T. fresh lime juice

1 T. dark sesame oil

4 garlic cloves, minced

12 ounces flank steak, sliced against the grain into thin strips

1/8 tsp. salt

Cooking spray

8 (6-inch) corn tortillas

Quick Pickled Cabbage

3 T. sliced green onions

 

Combine first 6 ingredients in a shallow dish. Add steak to dish; cover. Marinate in refrigerator for 1 hour, turning after 30 minutes. Preheat grill to medium-high heat. Remove steak from marinade, and discard marinade. Thread steak onto 8 (8-inch) skewers; sprinkle with salt. Place skewers on grill rack coated with cooking spray. Grill 2 minutes on each side or until desired degree of doneness. Grill tortillas 30 seconds on each side or until lightly charred; keep warm. Place 2 tortillas on each of 4 plates, and divide steak evenly among tortillas. Divide the Quick Pickled Cabbage evenly among tacos; sprinkle with onions

 

Yield: 4 servings

Calories: 270

Fat: 6.3g

Fiber: 3g

Easy Breakfast Soufflé

Easy Breakfast Soufflé

Easy Breakfast Soufflé

3 Large Eggs

1 T. Granulated Sugar

1/3 C. lowfat Milk

2 T. Flour

1 tsp. Lemon Zest

1 tsp. butter

2 T. low sugar Strawberry Jam

2 tsp. Powdered Sugar

 

Preheat the oven to 375°F. In a medium bowl, with an electric mixer, beat the egg whites on high until foamy. Add sugar and continue to beat until soft peaks form. Set aside. In a separate bowl, place the egg yolks, milk, flour, and lemon zest. Beat on medium speed until smooth. With a rubber spatula, mix 1/3 of the whipped egg whites into yolk mixture. Gently fold in remaining whites. Melt butter in an 8- or 9-inch nonstick ovenproof skillet over medium heat. Pour egg mixture into the pan and cook for 1 minute, or until the edges and bottom are lightly browned. Transfer to oven and bake for 10 to 12 minutes, or until soufflé is puffed and golden. While soufflé is baking, in a small microwave- safe bowl, heat the jam and 1 T. water on high for 20 seconds, and stir. Remove soufflé from oven, dust with powdered sugar, and drizzle with jam. Marlene Says: For the fluffiest soufflé, use room-temperature eggs or run warm water over cold eggs to warm the whites before separating them. Be sure there is no trace of egg yolk in the whites before beating them, and do not overbeat. Egg whites should lift, then quickly curl down, when whites are lifted with beaters.

 

Yield: 2 servings

Calories: 215

Fat: 9g
Fiber: 0g

Balsamic Tomato and Asparagus Salad

Balsamic Tomato and Asparagus Salad

Balsamic Tomato and Asparagus Salad

1 pound asparagus, tough ends removed, cut into 2-inch pieces

1 cup cherry or grape tomatoes, cut in half

2 tablespoons balsamic vinegar

1 tablespoon orange juice

2 tablespoons minced red onion

Black pepper to taste

5 ounces mixed baby greens

3 tablespoons pine nuts, half chopped and half left whole

 

Steam asparagus until just tender, about 12 minutes. Rinse with cold water to stop cooking, then drain. Mix with tomatoes. Combine vinegar, orange juice, red onion, and black pepper. Add to asparagus and tomatoes and toss to coat. Refrigerate for at least 15 minutes so flavors can blend. Serve on a bed of baby greens. Sprinkle with pine nuts before serving.

 

Yield: 4 servings

Calories: 90

Fat: 4.7g

Fiber: 4.1g

Hand Tossed Pizza Salad

Hand Tossed Pizza Salad

Hand Tossed Pizza Salad

1 T. tomato paste
2 T. balsamic vinegar
1 T. olive oil
½ tsp. each, garlic powder, dried oregano, and sugar
1/8 tsp. each, salt and pepper

4 generous C. chopped romaine lettuce
1 ounce (16 slices) turkey pepperoni (like Hormel)
1/3 C. shredded part-skim mozzarella cheese
3/4 C. halved cherry (or fresh chopped) tomatoes
2 T. fresh chopped basil (optional)
¼ C. croutons (cheese and garlic flavored work well)
2 T. fresh grated Parmesan

In a small bowl whisk the tomato paste with 2 T. water until smooth. Whisk in the vinegar and oil, and then the spices, sugar, salt and pepper. Whisk well adding 1 tsp. more water. Set aside. Place the chopped romaine in a large bowl. Cut 10 of the pepperoni slices in half and add to the bowl. Sprinkle in the mozzarella, tomatoes, and fresh basil, if desired. Pour the dressing over the salad and toss lightly until coated. Place ½ of salad mixture onto each of two plates. Divide croutons among salads and garnish with remaining pepperoni (3 slices each). Sprinkle 1 T. Parmesan on top of each salad and serve.

 

Yield: 2 servings

Calories: 250

Fat:14g

Fiber:3g

Roasted Red Pepper Tomato Soup

Roasted Red Pepper Tomato Soup

Roasted Red Pepper Tomato Soup

2 tsp. olive oil
½ C. chopped onion
2 garlic cloves, minced
1 medium carrot, finely grated
2/3 C. roasted red peppers, chopped
1 (14-ounce) can no-salt diced tomatoes
1 (14-ounce) reduced-sodium chicken broth
1 tsp. dried basil
¼ tsp. black pepper
¾ tsp. cornstarch
1 C. fresh spinach leaves, cut into ½ inch ribbons
¼ C. crumbled reduced fat feta cheese

Heat the oil in a medium soup pot over medium heat. Add the onion and sauté 3 to 4 minutes, or until slightly softened and translucent. Add the garlic and carrot, sauté another 2 minutes, and then add the red peppers, tomatoes, broth, basil, and black pepper. Bring to a boil, reduce heat and simmer for 10 minutes. Transfer the hot soup to a blender, or use an immersion blender, and blend until smooth. Mix the cornstarch with one 1 T. of water, return the pureed soup to the pot if using a blender, and stir in the cornstarch mixture. Bring the bisque to a low simmer for 1 to 2 minutes until thickened and warm. Stir in the spinach and simmer one additional minute to wilt spinach.

Crumble feta on top of soup just before serving. Jars of roasted red peppers come in many sizes. An 8-ounce jar, drained, yields about 2/3 C.. Leftover peppers can be used in salads or layered on sandwiches for extra flavor!

 

Yield: 4 servings

Calories: 90

Fat: 3.5g

Fiber: 3g

Dinner Plan Shrimp Scampi

Dinner Plan Shrimp Scampi

Dinner Plan Shrimp Scampi

 

Many scampi recipes involve cooking the shrimp with the other ingredients. You can do that here, too, but the benefit of cooking the shrimp separately is twofold: it’s easier not to overcook them, and you can whisk in the butter to create a smooth, emulsified sauce. Serve as an appetizer or as a main course with rice, orzo or your favorite grain, spooning the garlicky sauce over everything. It’s also great with crusty bread.

2 tablespoons olive oil, plus extra, if needed

1½ pounds (680 g) large shrimp, peeled, deveined and patted dry

Salt and pepper to taste ( â…› tsp. each)

3 garlic cloves, minced

Large pinch of crushed red pepper flakes

½ cup (120 ml) dry white wine

4 tablespoons (55 g) unsalted butter, cut into 4 pieces

1 lemon, zested and halved lengthwise, one half cut into wedges

Large handful of fresh flat-leaf parsley, chopped (optional)

 

In a large skillet, heat the oil over medium-high heat until it shimmers. Season the shrimp with salt and pepper, then put them in the skillet in a single layer. Cook, undisturbed, until the bottoms of the shrimp begin to turn pink, about 1 minute. Flip the shrimp over and cook until almost cooked through, about 1 minute more. Transfer the shrimp to a plate and set aside. Reduce the heat to medium, add the garlic, pepper flakes and a little more oil if the pan seems dry; cook, stirring often, until the garlic just starts to turn golden, about 1 minute. Add the wine, scraping up any caramelized bits from the bottom of the pan, and simmer until most of the wine has evaporated. Whisk in the butter one piece at a time, then season the sauce with salt and lemon juice from one lemon half. Add the cooked shrimp, any juices accumulated on the plate, the lemon zest and parsley (if using) and toss together until the shrimp are warmed through, about 1 minute. Serve with lemon wedges, if you like.

 

Yield: 4 servings

Serving size: ¼ recipe

Calories: 316

Fat: 20 g

Fiber: 0g

Spicy Baked Chickpeas

Spicy Baked Chickpeas

Spicy Baked Chickpeas

2 cans, or 3 C., chickpeas
2 T. extra-virgin olive oil
1/2 tsp. garlic powder
1/4 tsp. dried onion
1 dash paprika
1 tsp. chili powder
1/2 tsp. cayenne pepper
1/2 tsp. sea salt

Preheat oven to 400 ° F. Drain and rinse chickpeas in colander. Rub dry on paper towels, removing skins from chickpeas. In a medium-sized bowl, stir chickpeas and remaining ingredients until well blended. Place chickpeas on a baking sheet and bake for 20 minutes. Let cool and then bake for an additional 10-20 minutes.

 

Yield: 12 servings

Calories: 203

Fat: 5.4g

Fiber:8.8g

Pumpkin Pie French Toast

Pumpkin Pie French Toast

Pumpkin Pie French Toast

1 Egg, beaten

¼ C. Low Fat Milk

¼ C. canned Pumpkin

1 T. Brown Sugar

¼ tsp. Vanilla

4 slices French Bread

In medium bowl, whisk together all ingredients except bread. 2. Spray a nonstick skillet or griddle with cooking spray, and place over medium heat. Gently dip French bread in the egg mixture, making sure to let excess liquid drip off and place in the hot skillet. Cook for about 2 minutes, or until golden brown on the bottom. Flip and cook another 2 minutes. Repeat if needed with remaining slices of bread.

Yield: 2 servings

Calories: 170

Fat: 4g

Fiber: 1g

Crispy Baked Chicken Tacos

Crispy Baked Chicken Tacos

Crispy Baked Chicken Tacos

1/2 C. chopped onion
1 T. homemade taco seasoning (or 1/2 store-bought packet)
1 C. cooked shredded chicken breast
1/2 16-oz can fat-free refried black beans
1/4 C. salsa
1/4 C. light sour cream
1/4 C. fresh cilantro, finely chopped
20 thin corn tortillas
10 T. reduced-fat cheese (Mexican Blend or Jalapeno Jack)
Shredded iceberg lettuce
Hot sauce, salsa, or guacamole (optional)

 

Preheat oven to 400° degrees. Set out a cookie sheet. Spray a non-stick pan with cooking spray, add the onion and cook for 1 to 2 minutes or until it starts to soften. Add the taco seasoning and cook one more minute. Gently mix in chicken, coating with seasoned onions. Push to one side of the pan and add the refried beans and salsa to the other side. When warm and softened, fold into the chicken. Gently stir in the sour cream and cilantro and heat until warm. Set aside. Lightly spray the cooking sheet with baking spray. Slightly wet 3 or 4 tortillas at a time and place in the microwave. Heat on high for 20 to 30 seconds or until softened. Place about 3 T. of filling on one side of the tortilla, fold in half, and place on cookie sheet. Repeat with remaining tortillas and chicken/bean filling. Lightly spray the top of tacos with cooking spray. Bake for 8 to 10 minutes or until the edges are crisp of the tortillas are crisp, the middle starting to crisp, and the filling is hot. Serve stuffed or topped with cheese (1 T. each), lettuce and sauce.

 

Yield: 10 tacos

Serving Size: 2 Tacos

Calories: 220

Fat: 4g

Fiber: 4g

Fast-Fix French Onion Soup

Fast-Fix French Onion Soup

Fast-Fix French Onion Soup

6 C. thinly sliced onions, about 2 large

Pinch Salt

½ tsp. dried Thyme

1 tsp. Brown Sugar

1 14.5oz. can Beef Broth, reduced sodium

1 14.5oz. can Chicken Broth, reduced sodium

2 tsp. Worcestershire

3 T. Sherry

2 thin slices Swiss Cheese

2 slices Sourdough Bread

 

Place the onions in a microwave-safe bowl and cover with plastic wrap. Cook on high for 5 minutes. Spray a medium soup pot with cooking spray and place over medium-high heat. Add onions and salt, cover, and cook for 10 minutes, stirring occasionally. Add thyme, brown sugar, and 2 T. broth, and stir well. Cook for 10 more minutes, or until onions are soft and well caramelized, stirring occasionally, and adding an additional T. or two of broth, if needed, to keep the onions from sticking. Add remaining broth, Worcestershire and sherry, cover, and simmer on low for 15 minutes. To serve, cut slices of bread and cheese in half. Turn on the broiler, place bread on a baking sheet, and lightly toast both sides. Top each piece with a slice of cheese and broil until cheese is melted. Ladle 1 generous C. of soup each into 4 bowls or crocks, and top with a piece of cheese toast.

 

Yield: 4 servings

Calories: 150

Fat: 3g

Fiber: 3g

Cheesy Bacon Chicken with Honey Mustard Drizzle

Cheesy Bacon Chicken with Honey Mustard Drizzle

Cheesy Bacon Chicken with Honey Mustard Drizzle

4 boneless, skinless chicken breasts (about 1 pound)
1 T. Dijon mustard
1 T. light mayonnaise

1 T. honey

2 tsp. vinegar
2 tsp. butter

1 (8-ounce) package sliced mushrooms

Black pepper, to taste

3/4 C. shredded reduced-fat Cheddar cheese
8 tsp. real bacon bits
1/4 C. sliced green onions tops

 

Cover the chicken breasts in plastic wrap and gently pound to 1/4-inch thickness. For the honey mustard, in a small bowl, whisk together next 4 ingredients (mustard through vinegar). Set aside. Melt the butter in a large nonstick skillet over medium heat; add the mushrooms and cook for 7 to 10 minutes, or until they are tender and browned. Remove from pan and set aside. Coat the skillet with nonstick cooking spray and turn heat to medium-high. Add chicken to the pan and cook for 3 minutes, or until underside is golden brown. Turn, and top each breast with 1/4 C. mushrooms. Add black pepper to taste, and sprinkle each breast with 3 T. cheese and 2 tsp. bacon. Add 2 T. of water to the pan and immediately cover. Cook for 2 minutes, or until cheese is melted and chicken is cooked through. To serve, top each breast with 1 T. green onions, and drizzle with a scant T. of the honey mustard sauce.

 

Yield: 4 servings

Calories: 265

Fat: 10g

Fiber: 1g

Bacon, Blue Cheese, and Pear Tart

Bacon, Blue Cheese, and Pear Tart

Bacon, Blue Cheese, and Pear Tart

4 slices bacon

1 8 1/2 ounce package corn muffin mix

1/2 C. all-purpose flour

2 teaspoons snipped fresh thyme or 1 tsp. dried thyme, crushed

1 Egg, lightly beaten

1/4 C. milk

1 large pear or apple, cored and thinly sliced

1/3 C. crumbled Blue Cheese or shredded Cheddar Cheese

1/4 C. chopped Toasted Walnuts (optional)

Snipped fresh thyme (optional)

 

Preheat oven to 400 degrees F. Line a 15x10x1-inch baking pan with parchment paper; set aside. In a large skillet cook bacon over medium heat until crisp. Remove bacon and drain on paper towels, reserving 2 T. of the drippings. Crumble bacon; set aside. Meanwhile, for crust, in a large bowl stir together muffin mix, flour, and the 2 tsp. snipped or 1 tsp. dried thyme. Using a fork, stir in egg and milk. Gather mixture into a ball, kneading gently until it holds together. Using floured hands, press dough into a 12×8-inch rectangle in the prepared baking pan. Arrange pear slices on top of crust. Brush pear slices and crust with 1 to 2 T. of the reserved bacon drippings.  Bake for 10 minutes. Sprinkle with blue cheese and crumbled bacon. Bake about 5 minutes more or until edges of crust are golden and center is set. If desired, sprinkle with walnuts and additional fresh thyme. Cut into rectangles.

 

Yield: 4 servings

Calories: 422 (with walnuts) 357 (without walnuts)

Fat: 12g

Fiber: 2g

Root Beer Barbequed Chicken

Root Beer Barbequed Chicken

Root Beer Barbequed Chicken

1 (12-ounce) can sugar-free root beer (sweetened with Sucralose, Like Hansen’s)
1 C. reduced-sugar ketchup
2 T. apple cider vinegar
2 T. molasses
2 T. Worcestershire sauce
2 tsp. liquid smoke
1/2 tsp. onion powder
1/2 tsp. garlic powder
1/8 tsp. paprika

 

21/2 to 3 pounds skinless chicken breasts and thighs

 

To make the sauce, whisk together all the sauce ingredients (through the paprika) in a medium saucepan. Bring to a simmer and cook for 20 minutes, or until thick enough to coat the back of a spoon. Brown the chicken pieces in a large skillet coated with cooking spray over medium-high heat. Transfer the chicken to a baking dish and coat with 3/4 C. of the barbeque sauce. Bake for 45 to 55 minutes at 350°F, or until the chicken is completely cooked through. Add additional sauce to taste!

 

Yield: 6 servings

Calories: 200

Fat: 7g

Fiber: 0g

Cajun Jambalaya Pasta

Cajun Jambalaya Pasta

Cajun Jambalaya Pasta

6 ounces linguine
8 ounces boneless, skinless chicken breast, cut into 1-inch pieces
5 tsp. Cajun spice blend, divided
2 tsp. olive oil
2 medium red or yellow bell peppers, sliced into strips
1/2 medium red onion, sliced into strips
8 ounces large raw shrimp, peeled and deveined
1 garlic clove, minced
¼ tsp. ground black pepper
1 C. canned diced tomatoes, with juice
¼ C. reduced-sodium chicken broth
2 tsp. butter
2 T. fresh chopped parsley

 

Cook the pasta according to the package directions and set aside. Place the chicken pieces into a medium bowl and toss with 1 T. Cajun spice. Heat the oil in a large non-stick skillet over medium-high heat. Add the chicken and sauté for 3 to 4 minutes or until cooked about halfway through. Add the peppers, onion and shrimp and sauté another 1 to 2 minutes or until the shrimp are pink. Reduce the heat to medium. Add the garlic, black pepper, remaining 2 tsp. Cajun spice, tomatoes, and chicken broth to the skillet and gently stir. Cook for 5 more minutes or until chicken is thoroughly cooked and vegetables tender. Swirl the butter into the sauce. Place the pasta in a large bowl, toss with the sauce, and garnish with chopped parsley.

 

Yield: 4 servings

Calories: 325

Fat: 6g

Fiber: 6g

Easy Skinny Turkey Taco Soup

Easy Skinny Turkey Taco Soup

Easy Skinny Turkey Taco Soup

1 tsp. canola oil
1 medium onion, chopped
2 stalks celery, chopped
1 pound lean ground turkey
1 (14.5-ounce) can diced tomatoes
1 (14.5-ounce) can black beans, drained and rinsed
1 (14.5-ounce) can reduced-sodium chicken broth
1 (1.5-ounce) package reduced-sodium taco seasoning mix
1 C. frozen corn

 

SLOW COOKER INSTRUCTIONS Heat the oil in a large non-stick skillet over medium high heat. Add the onion and celery and sauté for 2 minutes. Add the turkey, and cook, breaking up the meat, for 3 to 4 minutes, or until the pink is gone. Transfer to a 4- to 6-quart slow cooker, and add 1 C. water and remaining ingredients . Cook for 3 to 4 hours on high or 5 to 6 hours on low.

STOVETOP INSTRUCTIONS Heat the oil in a large non-stick skillet over medium high heat. Add the celery and cook the onion and cook for 5 minutes or until translucent and starting to soften. Add the turkey, and cook, breaking up the meat, until it is most browned. Add 1 C. of water and remaining ingredients. Stir and simmer on low for 30 minutes.

 

Yield: 6 servings (1 ½ C. each)

Calories: 235

Fat: 5g

Fiber: 6g

Super Simple Chicken Pizzaiolo

Super Simple Chicken Pizzaiolo

Super Simple Chicken Pizzaiolo

 

1 (14-ounce) jar marinara sauce (or 1½ C.)

4 boneless, skinless chicken breasts (about 1 pound)

½ tsp. black pepper

½ C. grated Parmesan cheese

½ C. shredded reduced-fat Italian blend cheese

16 slices turkey pepperoni and/or 2 C. sliced mushrooms*

½ tsp. dried oregano

 

Preheat the oven to 450ºF. Spread the marinara sauce in a 10-inch pie plate or 9 x 9-inch ceramic or glass baking dish. Crumble the dried oregano and sprinkle it over the sauce. Cover the chicken breasts in plastic wrap and gently pound to ½-inch thickness. Sprinkle the chicken breasts with the black pepper. Spread the Parmesan in a shallow dish. Roll the chicken in the Parmesan and lay the breasts on top of the marinara. Bake for 13 minutes. Remove the chicken from the oven, sprinkle with the Italian blend cheese and oregano, top with pepperoni slices (and/or prepped mushrooms) and bake another 5 to 7 minutes or until the chicken is cooked through. * To prepare mushrooms before adding to the dish, place a paper towel on top of a flat plate and microwave for 45 seconds.

 

Yield: 4 servings

Calories: 275

Fat: 11g

Fiber: 0g