Small lean cut roast
24-oz. jar of Greek salad peppers (pepperoncini)
Garlic, sliced
Cut small slits in the roast and place garlic slices in slits. Place the roast into crock pot. Dump entire jar of peppers and liquid over it. Cook all day (12 hours) on low. Also tasty to stuff the beef, peppers and chopped fresh tomatoes into pita breads.
Barbecue sauce:
2/3 C. hoisin sauce
3 T. rice wine or sake
3 T. low-sodium soy sauce
3 T. ketchup
2 T. brown sugar
1 T. minced garlic
Remaining ingredients:
8 chicken drumsticks, skinned and trimmed (about 2 lb.)
8 chicken thighs, skinned and trimmed (about 2 lb.)
Cooking spray
To prepare barbecue sauce, combine first 6 ingredients in a medium bowl. Place 3/4 C. sauce in a large bowl; cover and chill remaining barbecue sauce. Add chicken to barbecue sauce in large bowl; toss to coat. Cover and marinate in refrigerator 8 hours or overnight. Preheat oven to 375 degrees. Remove chicken from bowl; reserve marinade. Place chicken on a broiler pan coated with cooking spray. Bake at 375 degrees for 30 minutes. Turn chicken; baste with reserved marinade. Bake an additional 20 minutes or until done. Discard marinade. Bring remaining 3/4 C. barbecue sauce to a boil in a small saucepan; reduce heat, and cook until slightly thick and reduced to about 1/2 C. (about 5 minutes). Drizzle chicken with sauce.
Yield: 8 servings
Serving size: 1 drumstick, 1 thigh, and about 1 T. sauce
Calories 241
Fat 6.1g
1 C. chopped Cucumber (peel on)
1 (8 3/4oz) can Corn, drained
1 (16oz.) can stewed Tomatoes
2 T. chopped Red Pepper
2 T. chopped Green Pepper
2 T. Red Wine Vinegar
1/2 tsp. minced Garlic
1/2 tsp. Cumin
1/4 tsp. dried Cilantro
Salt and Pepper
Combine all ingredients and mix well. Refrigerate until cold; toss again before serving.
Yield: 3 1/2 C.
Serving Size: 1/2 C.
Calories: 35
Fat: 0g
Fiber: 1.3g
11/2 lb. Beef Roast, trimmed of fat
1/2 tsp. Black pepper
2 Garlic cloves; minced
1/2 pkg. Onion soup mix
2 tsp. Worcestershire sauce
1 tsp. Steak sauce
3 Carrots; sliced
2 Celery stalks; diced
1 Green bell pepper; chopped
1 Yellow onion
1/2 C. Water
1/2 C Tomato juice
Cut beef roast into serving-sized portions. Use more beef if you need more than 6 servings. Slice onion and separate into rings. Dice the peeled carrots, dice the celery and slice the peppers into thin strips or circles. Place these into bottom of crockpot. Sprinkle the beef pieces with fresh ground black pepper, minced garlic and the onion soup mix. Place on top of the vegetables. Mix the steak sauce and Worcestershire sauce in a small bowl with about 1/2 cup water and 1/2 cup tomato juice. Pour this over the meat. Turn the crockpot to high for 30 minutes, or, if you’re in a hurry, skip this step. Turn to low, cover and cook for 7-9 hours.
4 (4-oz.) skinned, boned chicken breast halves
2 T. all-purpose flour
1 tsp. dried oregano
1 T. olive oil
1 C. thinly sliced onion
3 garlic cloves, minced
1-1/2 C. fat-free, less-sodium chicken broth
1/3 C. golden raisins
2 T. lemon juice
2 T. capers
1/4 C. (1 oz.) crumbled feta cheese
4 thin lemon slices
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin. Combine flour and oregano in a shallow dish; dredge chicken in flour mixture. Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes on each side. Remove chicken from pan; keep warm. Add onion and garlic to pan; sauté 2 minutes. Stir in broth, raisins, and lemon juice; cook 3 minutes, scraping pan to loosen browned bits. Return chicken to pan. Cover, reduce heat, and simmer 10 minutes or until chicken is done. Remove chicken from pan; keep warm. Add capers and cheese to pan, stirring with a whisk; top each chicken breast with 1/4 C. sauce and 1 lemon slice.
Yield: 4 servings
Servign Size: 1 Breast + 1/4 C. Sauce + 1 lemon Slice
Calories: 256
Fat: 6.5g
Fiber: 1.3g
2 large Tomatoes, diced (2 C.)
1 tsp. dried Basil
1 tsp. chopped Garlic
Salt and Pepper
6oz. Angel Hair Pasta
Parmesan Cheese
Mix first five ingredients and let sit at room temperature at least one hour. Cook pasta according to package direction, omitting oil and salt. Drain pasta and add tomato mixture. Serve immediately and garnish with parmesan cheese.
Yield: 4 servings
Serving Size: 1 C.
Calories: 170
Fat: 1g
Fiber: 3.0
4oz. noyolks Egg Noodles (makes 3 cups cooked)
2 tsp. olive oil, divided
1 C. thinly sliced onion (I like it chopped)
1 C. fresh basil leaves, torn
2 C. fresh Spinach leaves, torn
2 garlic clove, crushed
2 tsp. curry powder
1/2 tsp. salt, optional
1/8 tsp. ground red pepper
3/4 pound skinned, boned chicken breast, cut into 1-inch pieces
3/4 C. light coconut milk
Prepare the egg noodles according to the package directions, omitting salt; drain noodles, and keep warm. Heat 1 tsp. oil in a large nonstick skillet over medium-high heat until hot. Add onion; stir-fry 1 minute. Add basil & spinach, and stir-fry 2 minutes. Remove from pan. Heat 1 tsp. oil in skillet over medium-high heat. Add garlic; stir-fry 30 seconds. Add curry powder, salt, and red pepper; stir-fry 10 seconds. (this will STINK as the curry toasts. Stick it out, its wonderful when done) Add chicken, and stir-fry 3 minutes. Stir in milk; reduce heat to medium, and cook 2 minutes or until chicken is done. Stir in basil mixture, and toss well. Serve over noodles.
Yield: 3 servings
Serving size: 1 C. chicken with sauce and 1 C. noodles
Calories: 344
Fat: 7.4g
Fiber 4.7g
Notes: 1 cup of pasta is more than I normally have for a serving, which makes this a higher calorie dinner than I normally eat. However, I thought the meal was absolutely terrific. The chicken and sauce tasted fabulous, and I will defintely make this again.
I made a couple changes. First, I omitted the salt, as usual since I watch my sodium intake. I finely diced the onion instead of slicing it, because my hubby doesn’t like large chunks of onion and I knew he wouldn’t like the texture. I also put in about a cup of shredded baby spinach along with the basil. I didn’t have quite 2 cups of the fresh herb, and so I added in the spinach to make up the difference and a little more. Even if I had had enough basil, spinach is a good leafy veggie, and since it wilts down so much when cooked its an easy way to sneak some vegetables into my husbands diet 😉
1 medium Apple (can use peach or other fruit)
1/3 C. reduced Fat Bisquick
1 T. Egg Beaters
1 T. Skim Milk
Core and peel apple and dice into small pieces. Mix other ingredients and then add apples. If necessary add a little more milk to make a pancake batter consistency. Heat non-stick griddle and cook as you would a pancake.
Yield: 1 servings
Serving Size: 3 small Pancakes
Calories: 234
Fat: 3.5g
Fiber: 4.2g
Notes: Perhaps because of the fiber from the apple, this breakfast stays with me a long time, especially with a couple scrambled egg whites (with a dollop of egg beaters for color) on the side for protein.
1 C. Tomato Juice
1 C. Beef Broth
3 Peppercorns
2 Cloves
1/2 bay leaf
1 T. Lemon Juice
Mix all ingredients in saucepan. Cover and heat to boiling. Reduce heat to low and simmer for 10 minutes. Discard peppercorns, cloves and bay leaf before serving
Yield: 2 servings
Serving Size: 1 C.
Calories: 47
Fat: 0g
FIber: 0g
3 cups spinach, rinsed and stemmed
6 (4-6 oz.) fresh boneless, skinless chicken breasts
1/4 tsp. ground black pepper
2/3 cup ricotta cheese
2 tsp. brown mustard
1/3 cup finely chopped pistachio nuts
2 tsp. chopped fresh basil
1 clove garlic, crushed
1/4 pound cherry tomatoes, halved
Preheat oven to 350°F. Lightly oil a 11×7-inch baking dish; set aside. Steam spinach until wilted; drain, rinse under cold water, and drain again. Pat dry and flatten out with paper towels. Flatten chicken breasts between sheets of wax paper to 1/4-inch thickness with a mallet or rolling pin. Season with pepper. Cover each breast with a layer of spinach. In a medium bowl, combine ricotta cheese, mustard, pistachio nuts, basil and garlic; spread evenly over spinach to within 1/4-inch of the edges. Roll chicken up jelly-roll style, starting from the shortest end. Arrange rolls in the baking dish, seam-side down. Cover with aluminum foil and bake until done, 18 to 24 minutes. Refrigerate for 3 hours then cut into 1/2-inch slices, if desired. Serve garnished with tomatoes.
1 lb. boneless Pork Tenderloin
1 medium Onion, chopped
3/4 C. sliced Celery
2 Carrots, sliced
2 medium unpeeled Potatoes, cubed
1 (7oz.) can diced Green Chiles
2 tsp. chopped Garlic
1 C. Chicken Broth
1 C. Water (or enough to cover)
2 T. Cornstarch
1/4 C. Water
Salsa, for garnish
Cut pork into 1 1/2 inch cubes. In 3 quart saucepan, mix pork with the vegetables, chiles, garlic and chicken broth. Add the C. of water (or more, just to cover meat). Cover pan and simmer about 45 minutes. Mix cornstarch with remaining water. Add to stew and cook until bubbly. Serve topped with a spoonful of salsa.
Yield: 5 servings
Serving Size: 1 1/2 C.
Calories: 269
Fat: 3g
Fiber: 5g
1 (14.75-ounce) can red salmon, drained (I used leftover poached salmon)
1 (15-ounce) can chickpeas (garbanzo beans), drained
1 cup fresh breadcrumbs (about 2 slices)
1/4 cup sliced ripe olives
1/2 cup chopped fresh parsley
2 T. lime juice
1 tsp. hot sauce
1/2 tsp. ground cumin
1/4 tsp. salt
2 large egg whites, lightly beaten
1 T. vegetable oil, divided
To prepare salmon cakes, remove bones and skin from salmon. Place chickpeas in a medium bowl; partially mash chickpeas with a fork. Stir in salmon, breadcrumbs, and olives. Combine parsley and next 5 ingredients (parsley through egg whites) in a small bowl; stir into salmon mixture. Divide mixture into 12 equal portions, shaping each into a 3/4-inch-thick patty. Heat 1-1/2 tsp. oil in a large nonstick skillet over medium-high heat. Add 6 patties; cook 4 minutes. Carefully turn patties over, and cook 4 minutes or until golden. Repeat procedure with 1-1/2 tsp. oil and remaining patties.
Yield: 6 servings
Servign Size: 2 cakes
Calories: 282
Fat: 11.5g
Fiber: 3.7g
Notes: I used a whole wheat bread with 2g fiber / slice, and smashed it in the blender until it was all crumbs. There is a lot of fat in one serving, but its mostly GOOD fats from the fish and the olives, so don’t be scared off by the numbers!
Malcolm liked these quite a bit, and ended up eating them until they were gone, which is good, since I didn’t like them at all. But I don’t like fish, no matter how many times I keep making some thinking “this time it will be different”, so I am not the best judge of the recipe!
6 (4-oz.) skinned, boned chicken breast halves
1/3 C. balsamic vinegar
1 tsp. dried oregano
1/2 tsp. salt
1/2 tsp. pepper
3 garlic cloves, unpeeled
1/4 C. low-fat buttermilk
2 T. minced fresh parsley
3 T. reduced-calorie mayonnaise
1 T. water
1-1/2 tsp. minced fresh or 1/2 tsp. dried thyme
1/8 tsp. salt
1/8 tsp. pepper
Thyme sprigs (optional)
Preheat oven to 375 degrees. Arrange chicken in a single layer in a 13 x 9-inch baking dish. Pour vinegar over chicken, and sprinkle with oregano, 1/2 tsp. salt, and 1/2 tsp. pepper. Place garlic cloves in dish. Bake at 375 degrees for 25 minutes, basting occasionally with pan drippings. Remove garlic from dish, and peel. Place garlic in a bowl, and mash into a paste. Add buttermilk and next 6 ingredients (buttermilk through 1/8 tsp. pepper); stir with a wire whisk until well-blended. Cut each breast half diagonally across the grain into thin slices. Arrange 1 sliced breast half on each of 6 plates; spoon 1-1/2 T. sauce over chicken. Garnish with thyme sprigs, if desired.
Yield: 6 servings
Serving Size: 1 chicken breast + 1 1/2 T. Sauce
Calories: 156
Fat 3.6g
1/4 C. Light Mayonnaise
1/4 C. nonfat Plain Yogurt
2 tsp. Dijon Mustard
2 tsp. chopped Garlic
6oz. dry Fettuccini Noodles
Mix all ingredients except noodles in a small bowl to make a sauce. Set aside to allow flavors to mingle and mellow while the pasta is cooking. Cook the fettuccini according to package directions, omitting oil and sat. Drain and return to pan. Add sauce to the noodles and toss. Cook on low until heated throughout.
Yield: 6 servings
Serving Size: 1/2 C.
Calories: 144
Fat: 4g
Fiber: .7g
Crust:
1 C. all-purpose flour
1/4 tsp. salt
2 T. chilled butter or stick margarine, cut into small pieces
2 T. vegetable shortening
1/4 tsp. cider vinegar
4 to 5 T. ice water
Filling:
6 bacon slices, cut crosswise into thin strips
7 C. chopped leek (about 3 large)
1/2 tsp. salt, divided
1/4 tsp. black pepper, divided
1-1/4 C. egg substitute
2/3 C. fat-free milk
To prepare crust, lightly spoon flour into a dry measuring C.; level with a knife. Combine flour and 1/4 tsp. salt in a bowl; cut in butter and shortening with a pastry blender or 2 knives until mixture resembles coarse meal. Add vinegar and ice water, 1 T. at a time; toss with a fork until moist. Gently press the mixture into a 4-inch circle on heavy-duty plastic wrap; cover dough with additional plastic wrap. Roll dough, still covered, into a 12-inch circle; chill 10 minutes. Preheat oven to 425 degrees. Remove 1 sheet of plastic wrap; let dough stand 1 minute or until pliable. Fit the dough, plastic-wrap side up, into a 10-inch round removable-bottom tart pan. Remove plastic wrap. Press dough against bottom and sides of pan. Fold edges under. Line dough with a piece of foil; arrange pie weights on foil. Bake at 425 degrees for 10 minutes or until edge is lightly browned. Remove pie weights and foil; cool on a wire rack. To prepare filling, heat a large nonstick skillet over medium heat until hot. Add bacon, and cook 4 minutes. Remove bacon from pan, reserving 2 tsp. drippings in pan; set bacon aside. Add leek to drippings in pan; cover and cook for 20 minutes, stirring occasionally. Sprinkle with 1/4 tsp. salt and 1/8 tsp. pepper. Remove from heat. Arrange leek mixture and bacon in prepared crust. Combine egg substitute, milk, 1/4 tsp. salt, and 1/8 tsp. pepper; stir well with a whisk. Pour the milk mixture into crust. Bake at 425 degrees F for 25 minutes or until a knife inserted in the center comes out clean; let stand 10 minutes.
Yield: 6 servings
Serving Size: 1/6 Tart Pan
Calories: 275 calories
Fat: 10g
Fiber: 2g
Notes: I thoght this was very tasty, although it isn’t quick and easy with all the steps involved. I just have a slice and some fruit, and it’s a stick with me breakfast. Since Mal won’t eat it, it’s hard to eat it all before it goes bad though, so I probably won’t make it that often.
2 tsp. dried oregano
2 tsp. dried basil
1-1/2 tsp. dried rosemary
1 tsp. garlic powder
1/2 tsp. salt
1/2 tsp. pepper
1/4 tsp. paprika
4 tsp. olive oil, divided
Cooking spray
8 chicken thighs, skinned (about 2-1/4 lb.)
1/3 C. all-purpose flour
2-1/4 C. 1% low-fat milk
1 C. dry white wine
2 C. sliced mushrooms
1/4 C. tub-style light cream cheese
2 C. hot cooked wild rice
Oregano sprigs and cranberries (optional)
Combine first 7 ingredients and 2 tsp. oil in a small bowl; rub over chicken. Heat 2 tsp. oil in a large skillet coated with cooking spray over medium-high heat. Add chicken; cook 5 minutes on each side or until browned. Remove chicken from pan; set aside.Place flour in a bowl; gradually add milk and wine, stirring with a whisk until blended. Add to skillet, scraping pan to loosen browned bits; bring to a simmer. Return chicken to pan; cover, reduce heat, and simmer 30 minutes or until chicken is done. Add mushrooms; cover and simmer 5 minutes. Remove chicken from pan; cover and set aside. Add cheese to skillet; cook 5 minutes or until cheese melts, stirring constantly with a whisk. Place 1/2 C. rice on each of 4 plates. Top each with 2 chicken thighs and 1 C. sauce. Garnish with oregano sprigs and cranberries, if desired.
Yield: 4 servings
Calories: 444
fat: 14.5g
Fiber: 2.5g
1 lb. boneless, skinless Chicken Breasts, cut into bite sized pieces
2 3/4 C. Chicken Broth
1 T. Soy Sauce
1 tsp. ground Ginger
1/8 tsp. Pepper
1/2 tsp. Garlic Powder
1 Onion, sliced in wedges
1 C. sliced Mushrooms
1/2 C. sliced Carrots
1 (6oz.) package frozen Pea Pods, thawed and drained
4oz. Coil Vermicelli (dry)
1 T. Cornstarch
1/4 C. Water
Spray a large skillet with nonstick cooking spray and stir fry chicken until no longer pink. Add all but last three ingredients to the skillet and bring to a boil. Add noodles, reduce heat to low. Cover and summer 8-10 minutes ot until vegetables are almost done. Mix cornstarch with water and add to skillet. Bring to a boil stirring until thickened.
Yield: 4 servings
Serving Size: 1 3/4 C.
Calories: 318
Fat: 4g
Fiber: 2.6g
3 C. water
3 C. finely diced carrot
1 C. dried small black, green, or brown lentils
1/4 C. minced fresh onion
1/2 tsp. salt
1 bay leaf
1 T. butter
Combine the first 6 ingredients in a saucepan; bring to a boil. Reduce heat, and simmer for 25 minutes. Drain. Stir in butter. Discard bay leaf.
Yield: 6 servings
Serving Size: 1/2 C.
Calories: 138
Fat: .5g
Fiber: 3.9g
Notes: lentils are undercooked and carrots overcooked imo with this recipe. Next time I wil try starting lentils in water with bay leaf first, and then add the rest and cook until it’s done. Probably something like lentils alone 25m and then carrots 15 minutes more. I’m thinking that should allow the lentils to be soft and the carrots to retain some texture.
Cooking spray
8 chicken thighs, skinned (about 2 lb.)
3/4 tsp. salt, divided
1/2 tsp. freshly ground black pepper, divided
4 leeks, cut diagonally into 2-inch pieces (about 2 1/4 lb.)
1 tsp. ground coriander
1 (3-inch) cinnamon stick
2 C. Riesling or other slightly sweet white wine
1 tsp. sugar
2 bay leaves
2 fresh oregano sprigs
2 garlic cloves, peeled
1 (1 x 5-inch) orange rind strip
3 C. diced seeded peeled tomato
1 T. chopped fresh oregano
1 T. chopped fresh parsley
Cut diagonally into 2-inch pieces, the leeks soften and develop a delicate flavor but remain intact for a nice presentation. The Greek flavors in this dish call for a salad of crisp lettuce, cucumber, tomato, and feta topped with a lemon-mint dressing. Rice or oven-baked potatoes would complete the meal. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Sprinkle chicken with 1/2 tsp. salt and 1/4 tsp. pepper. Add the chicken to pan; sauté 4 minutes on each side. Remove from pan. Add leeks to pan; sauté 4 minutes or until browned, turning once. Remove from pan. Add coriander and cinnamon; cook 30 seconds. Add wine and next 5 ingredients (wine through rind), and bring to a boil. Cover, reduce heat, and simmer 3 minutes. Add leeks. Cover and cook for 5 minutes. Add chicken. Cover and cook 8 minutes. Add tomato; bring to a boil. Uncover and cook 10 minutes, stirring often. Remove cinnamon, bay leaves, and rind. Stir in 1/4 tsp. salt, 1/4 tsp. pepper, and chopped oregano. Sprinkle each serving with parsley.
Yield: 4 servings
Serving size: 2 thighs, about 2 leek pieces, and 1/2 C. sauce
Calories: 357
Fat: 6.6g
Fiber 6.8g
1 tsp. Garlic
1 Onion, chopped
3 large Tomatoes, chopped
1 tsp. Cumin
1 – 2 tsp. Curry
1/2 tsp. Coriander
6oz. dry Angel Hair pasta
2 T. grated Parmesan Cheese
Spray skillet with nonstick spray. Add vegetables and seasonings. Simmer for 15-20 minutes, or until thickened. Meanwhile, prepare pasta as directed on package, omitting oil and salt. Drain pasta. Pour vegetable sauce over pasta and toss. Serve sprinkled with parmesan cheese.
Yield: 4 servings
Serving Size: 1 1/4 C.
Calories: 260
Fat: 3g
FIber: 3.4g
3-4 C. Stock
1 C. Orzo
Zest of one Lemon
1/8 C. Lemon Juice
1/8 C Capers, rinsed and drained
1/3 C. Fresh Chopped Herbs (Basil, Oregano, Thyme, Rosemary, Parsley, etc – personal choice)
1/8 C. Parmesan Cheese
Pepper
1 C. shredded Spinach
In a large saucepan, bring stock to boil. Add orzo and cook, stirring often to prevent sticking, about 8-10 minutes, or until most liquid has been absorbed. Turn off heat; add remaining ingredients. Stir until fully mixed and the pasta is creamy. Serve at once, or keep warm in a 250-degree oven, stirring well before serving.
Yield: 4 servings
Calories: 170
Fat: 1g
Fiber: 2g
Notes: As usual, I found this a little too lemony for me. I seem to be writing that a lot in these notes as I publish recipes! I guess I just don’t like lemon flavors as well as I thought I did. The recipe originally didn’t call for the spinach, but spinach wilts up so fine and tiny and I thought it would be a good way to “hide” an extra veggie and a bit of fiber. It worked out fine, and I don’t think a person would even realize it wasn’t “supposed” to be there.
6 C. water
1/2 C. dry white wine
1-1/2 tsp. dried basil
2 garlic cloves, halved
1 (10-1/2-oz.) can low-salt chicken broth
6 chicken breast halves (about 2-1/4 lb.)
4 chicken thighs (about 1 pound)
Cooking spray
4 C. sliced cremini mushrooms (about 8 oz.)
1/4 C. all-purpose flour
1 C. 1% low-fat milk
1/2 tsp. salt
1/4 tsp. pepper
2 C. herb-seasoned stuffing mix
3 T. light butter, melted
Combine first 5 ingredients in a Dutch oven; bring to a boil. Add chicken; cover, reduce heat, and simmer 30 minutes or until tender. Remove chicken with a slotted spoon; bring broth mixture to a boil. Cook until reduced to 4 C. (about 30 minutes). Pour reduced broth mixture into a zip-top plastic bag. Snip off 1 corner of bag; drain 2 C. broth mixture into a 2-C. glass measure, stopping before the fat layer reaches the opening. Reserve remaining broth mixture for another use. Discard fat. Remove chicken from skin and bones; shred with 2 forks to measure 4-1/2 C. meat. Place chicken in a 13 x 9-inch baking dish coated with cooking spray. Preheat oven to 400°F. Place a large skillet coated with cooking spray over medium-high heat. Add mushrooms; sauté 5 minutes. Remove from skillet. Place flour in skillet; gradually add milk, stirring with a whisk until blended. Add 2 C. broth mixture; cook over medium heat 12 minutes or until slightly thick, stirring constantly with a whisk. Stir in mushrooms, salt, and pepper; pour over chicken. Combine the stuffing mix and butter in a bowl, and sprinkle over the mushroom mixture. Cover and bake casserole at 400°F for 20 minutes. Uncover and cook casserole 10 minutes or until bubbly.
Yield: 6 servings
Calories: 425
Fat: 14.3g
Fiber: 1.9g
1 (7.5 oz.) can of refrigerated homestyle or buttermilk biscuits
1 C. (5 oz.) diced chicken breast (you may use canned chicken)
1 (10 1/2 oz.) can healthy request cream of chicken soup
2/3 C. (2 1/2 oz) shredded reduced-fat cheddar cheese
1 tsp. dried parsley flakes (garlic powder, oregano and basil seasoning works well too)
1/4 tsp. black pepper
Optional: add some cooked chopped broccoli, onions & garlic, or miniature peas to the meat/soup mixture (reduce meat by amount of veggie added, or else you have too much to fit into the cups, and it overflows and makes a mess)
Preheat oven to 400 degrees. Separate biscuits and place each biscuit in a cup of an ungreased 12-hole muffin pan, pressing dough up sides to edge of cups. In a medium bowl, combine chicken, chicken soup, cheddar cheese, parsley flakes, and black pepper. Mix well to combine. Evenly spoon chicken mixture into prepared biscuit cups. Bake for 12 to 15 minutes or until golden brown. Remove from oven. Place muffin pan on a wire rack and let set for 2-3 minutes.
Yield: 12 cups
Servings Size: 2 cups
Calories: 204
Fat: 5.8g
Fiber: 1.1g
Notes: This is a far more processed food type of thing than I normally eat. But if you are in a real hurry, it’s easy easy. Just use a bag/can of precooked chicken breast (usually near the tuna), pre-shredded cheese, and you can have this in the oven in minutes. I have to admit, these are really pretty good, although on a good non stick pan, it is hard to keep the biscuits pressed up so that they are lining the whole cup — the sides keep “shrinking” / sliding down. I serve them with a hot vegetable and a nice crisp salad.
1 tsp. garlic powder
1/2 tsp. salt, divided
1/4 tsp. black pepper, divided
4 (4-oz.) skinned, boned chicken breast halves
Cooking spray
1 T. olive oil
1 (8-oz.) package presliced mushrooms
1 small zucchini, quartered lengthwise and sliced (about 5 oz.)
4 garlic cloves, minced
1 C. chopped plum tomato
1/2 C. chopped red onion
1/2 C. chopped fresh basil
4 tsp. balsamic vinegar
1/4 C. (1 oz.) grated fresh Parmesan cheese
Preheat broiler. Combine garlic powder, 1/4 tsp. salt, and 1/8 tsp. pepper in a small bowl; sprinkle chicken with garlic powder mixture. Place the chicken on a broiler pan coated with cooking spray, and broil for 6 minutes on each side or until chicken is done. Remove the chicken from pan, and keep warm. Heat olive oil in a large nonstick skillet over medium-high heat. Add 1/4 tsp. salt, mushrooms, zucchini, and minced garlic; sauté 2 minutes. Add 1/8 tsp. black pepper, tomato, onion, basil, and vinegar; sauté 3 minutes. Serve the vegetable mixture over chicken; sprinkle with cheese.
Yield: 4 servings
Serving size: 1 chicken breast half, 1/2 C. vegetables, and 1 T. cheese
Calories: 229
Fat: 7.3g
Fiber: 2.1g
1 lb. top Sirloin
1 Onion, sliced
1 Bell Pepper, sliced
1 C. quick Cooking Brown Rice, uncooked
2 medium Carrots, sliced
1 (16oz) can diced Tomatoes, not drained
1 2/3 C. Beef Broth
1/2 C. Red Wine
1 tsp. chopped Garlic
1/2 tsp. Oregano
1/2 tsp. Basil
Preheat oven to 350 degrees. Cut meat into serving pieces. Spray a 4 quart covered casserole with non-stick cooking spray. Add the meat and the remaining ingredients. Cover and bake for 1 1/2 hours.
Yield: 4 servings
Serving Size: 1 1/2 C.
Calories: 316
Fat: 6g
Fiber: 4.3g
1 tsp. chili powder
1 tsp. cumin
1 tsp. salt
1/4 tsp. cayenne pepper
1 Pound Turkey Tenderloins
1/3 C. onion chopped
1 jalapeño pepper seeded and minced
2 tsp. olive oil
1 Can (15-oz.) black beans rinsed and well drained
1 Can (8 3/4-oz.) corn drained
1/3 C. tomato chopped
2 T. fresh cilantro chopped
1 lime quartered
In small bowl, combine chili powder, cumin, salt and cayenne pepper; sprinkle one half of mixture over turkey. In medium, non-stick skillet over medium-high heat, sauté onion and jalapeño pepper in oil 2 to 3 minutes, or until onion softens. Add beans, corn, tomatoes, remaining chili powder mixture and cilantro. Cook 25 to 30 minutes or until mixture is heated throughout. Meanwhile, preheat charcoal grill for direct-heat cooking. Grill 15 to 20 minutes or until meat is no longer pink in center and meat thermometer reaches 160 degrees F. Allow tenderloins to stand 10 minutes before serving. To serve, squeeze lime wedge over each serving.
Yield: 4 Servings
Serving Size: 4oz. Turkey & 3/4 C. Corn-Bean Relish
Calories: 270
Fat: 4.5g
Fiber: 8g
Notes: Turkey Tenderloins are part of the turkey breast, cut off the bone. I get Foster Farms brand in my local stores, which run about 120 calories for 4 onces of meat. I like this recipe served with a cold vegetable salad of some kind. Chopped cucumber salad with non fat yogurt and a bit of ground coriander is especially nice, but any cool side dish would complement the warm relish and grilled turkey.
1 tsp. olive oil, divided
1-1/2 C. sliced onion
4 garlic cloves, thinly sliced
2/3 C. dry white wine, divided
2 oz. Brie or Camembert cheese, rind removed and cut into smallpieces (about 2 T.)
1/8 tsp. salt
1/8 tsp. pepper
4 (4-oz.) skinned, boned chicken breast halves
2 T. minced onion
1 T. chopped fresh or 3/4 tsp. dried rubbed sage
2 garlic cloves, minced
1 (10-1/2-oz.) can low-salt chicken broth
Sage sprigs (optional)
Heat 1/2 tsp. oil in a large nonstick skillet over medium heat. Add sliced onion; sauté 30 minutes or until golden brown. Add sliced garlic; sauté 5 minutes. Stir in 1/3 C. wine; cook 5 minutes or until liquid almost evaporates. Spoon onion mixture into a bowl; let cool. Stir in Brie, salt, and pepper. Cut a horizontal slit through the thickest portion of each chicken breast half to form a pocket. Stuff about 1-1/2 T. of the onion mixture into each pocket. Heat 1/2 tsp. oil in skillet over medium-high heat. Add chicken; sauté 6 minutes on each side or until chicken is done. Remove chicken from skillet. Set aside; keep warm. Add 1/3 C. wine, minced onion, sage, and minced garlic to skillet. Cook over medium-high heat for 2 minutes. Stir in broth. Bring to a boil, and cook 7 minutes or until reduced to 3/4 C.. Return chicken to skillet; cover and simmer 2 minutes or until thoroughly heated. Serve sauce with chicken. Garnish with fresh sage, if desired.
Yield: 4 servings
Serving size: 1 chicken breast half and 3 T. sauce
Calories: 220
Fat: 7.1g
Fiber: 1g
1/2 lb. extra lean beef
1 Onion, diced
2 (16oz.) cans Vegetarian Baked Beans, drained
1 (8oz.) can Tomato Sauce
2 tsp. chopped Garlic
1 tsp. Worcestershire Sauce
1 tsp. Chili Powder
1/2 tsp. dry Mustard
dash Tabasco
1 (8oz.) can Pineapple Tidbits in juice, drained
Spray a skillet with non stick cooking spray. Brown meat and onion. Add remaining ingredients and simmer, uncovered, 10 minutes.
Yield: 4 servings
Serving Size: 1 C.
Calories: 308
Fat: 6g
Fiber: 10.2g
3 T. orange juice
1 tsp. ground cumin
1 tsp. turmeric
1/4 tsp. red pepper flakes
1/2 tsp. coriander
2 cloves garlic
1 tsp. fresh ginger
3/4 pound boneless, skinless chicken breast, diced
2 tsp. sesame oil
2 cups carrots, julienned
8 green onions
1 cup chopped green pepper
4 soft 10-inch tortillas (Note, these aren’t included in the nutritional information)
1/4 cup mango chutney
1/4 cup non-fat yogurt
Combine orange juice, ground cumin, turmeric, red pepper flakes, coriander, garlic and ginger in a medium bowl and stir to mix. Add chicken, stirring to coat. Cover mixture and marinate in the refrigerator for at least 40 minutes. In a small bowl, mix mango chutney with yogurt, and set aside. Heat 2 tsp. sesame oil in a non-stick skillet over medium heat. Add chicken and cook until it is still slightly pink. Add carrots, green peppers and green onions. Sauté until chicken is cooked and vegetables are hot. Stir in cilantro leaves. Briefly microwave tortillas before filling. Spread 2 T. of the mango chutney/yogurt mixture on each warm tortilla. Top each with a fourth of the chicken/vegetable mixture. Roll up each tortilla by folding one edge over the top of the mixture, folding the sides inward, and finally rolling it up tight like an envelope.
Yield: 4 servings
Serving Size: 1/4 recipe. Nutritional information does NOT include the tortilla.
Calories: 160
Fat: 2.8g
Fiber: 1g
Note: I used small whole wheat tortillas that are 50 calories and 8g of fiber. Because tortillas can vary so much, I didn’t include them in the nutritional information.
This is a recipe I have collected in the attempt to find uses for the dozens of sauces and relishes I have collected. This weeks focus is Mango Chutney. I am learning that I don’t really like the spicy sweetness of chutney though, and won’t be picking up another jar when the current one is used up.
1 T. chili powder
1/2 tsp. salt
4 (4-oz.) skinned, boned chicken breast halves
Cooking spray
6 (6-inch) corn tortillas
1 (15-oz.) can black beans, drained
1 T. Dried-Chile Puree
3/4 C. Tomatillo Puree
1/3 C. chopped green onions
Preheat grill or broiler. Combine chili powder and salt; rub over both sides of chicken. Place chicken on a grill rack or broiler pan coated with cooking spray; cook 5 minutes on each side or until done. Cool slightly, and coarsely chop. Preheat oven to 350°F. Place tortillas directly on middle rack in oven. Bake at 350°F for 7 minutes (tortillas should be slightly pliable). Mash beans in a microwave-safe bowl to desired consistency; stir in Dried-Chile Puree. Microwave at high 30 seconds or until hot. Divide bean mixture evenly among tortillas; top with chicken. Spoon 2 T. Tomatillo Puree over chicken; sprinkle each with about 1 T. onions.
Yield: 6 servings.
Calories: 215
Fat: 2.5g
Fiber: 4.4g
1 medium-size carrot, shredded
1 rib celery, chopped
1 small sweet green pepper, cored, seeded and chopped
1 small onion, chopped
6 eggs
1 can (20 oz.) crushed pineapple in syrup
1/2 C. milk
1 T. Dijon mustard
1 loaf Italian bread (about 6 oz.), cut into 1/2-inch cubes (6 C.)
1 lb. piece boiled ham, cut into 1/2-inch cubes (2 3/4 C.)
1 C. shredded Swiss cheese (4 oz.)
Heat oven to 375°. Heat butter in large nonstick skillet with ovenproof handle. Add carrot, celery, pepper, onion; sauté 3 minutes or until slightly softened. Remove from heat. Stir together eggs, pineapple with its syrup, milk and mustard in large bowl until blended. Stir in bread, ham, cheese and cooked vegetables. Pour into skillet; use spatula to level off top. Bake in 375° oven 40 minutes or until set and golden.
Yield: 8 servings
Calories: 412
Fat: 22g
Fiber: 2g
8 cups finely shredded cabbage
1/4 cup finely shredded carrot
(I just buy the packaged pre-shredded “coleslaw” usually in the section with the packaged “salad” stuff — the kind with no dressing included)
1/3 cup splenda (or equivalent artificial sweetener)
1/2 tsp salt
1/8 tsp pepper
1/4 cup 1% or skim milk
1/2 cup fat free mayonnaise
1/4 cup low fat buttermilk
1 1/2 T. white vinegar
2 1/2 T. lemon juice
Mix all ingredients (except the cabbage and carrots) until smooth. Add to cabbage mix and refrigerate for at least 2 hours.
Yield: 10 servings
Serving Size: about 1 C.
Calories: 67
Fat: 4g
Fiber: 1g
2 chicken leg quarters (about 1-1/2 lb.)
1 T. chopped fresh or 1 tsp. dried basil
1 T. chopped fresh or 1 tsp. dried thyme
1 T. chopped fresh or 1 tsp. dried rosemary, crushed
2 tsp. olive oil
1/2 tsp. salt
1/4 tsp. black pepper
2 whole garlic heads
Preheat oven to 375. Rinse chicken with cold water; pat dry. Trim excess fat. Loosen skin from thigh and leg by inserting fingers, gently pushing between skin and meat. Combine basil and next 5 ingredients (basil through pepper). Rub herb mixture under loosened skin. Place chicken on a broiler pan. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Remove white papery skin from garlic heads (do not peel or separate the cloves). Wrap each head separately in foil; place on broiler pan with chicken. Bake at 375 degrees; for 45 minutes. Increase oven temperature to 450&176; (do not remove chicken from oven). Bake 30 minutes or until thermometer registers 180&176;. Cover chicken loosely with foil; let stand 10 minutes. Discard skin.
Yield: 2 servings
Serving size: 1 leg quarter and 1 garlic head
Calories: 358
Fat: 15.2g
Fiber: 1.3g
1/2 C. plus 1 T. Reduced Fat Bisquick
1/4 C. Plain Low-Fat Yogurt
2 egg whites
1/2 C. each finely diced onion and red bell pepper
1 T. Chopped flat Leaf Parsley
Dash Pepper
2 T. Non-Fat Sour Cream
In blender combine baking mix, yogurt and egg. Process until smooth and stir in remaining ingredients except sour cream. Spray 10″ nonstick skillet with non-stick spray and heat over medium high heat. Using 2 T. batter for each pancake, drop batter into skillet, making 3 pancakes. Using back of spoon spread batter into a circle about 3″ in diameter. Cook until bubbles appear on the surface and pancakes are browned on the bottom. Flip and cook until other side is browned. Top pancakes with sour cream.
Yield: 4 Servings
Serving Size: 3 Pancakes
Calories: 80
Fat: 1g
Fiber: 1g
Notes: You could use other vegetables in place of the onion and red bell pepper. I have done them shredded zucchini (although I squeezed that as dry as I could before mixing it in since it has a lot of water), grated carrots, diced leeks, and of course other colors of bell peppers (I like the sweetness of the orange ones)
1 1/2 tsp. chili powder
1 tsp. ground cumin
1/2 tsp. salt
1/2 tsp. ground red pepper
1 can (28 oz.) crushed tomatoes
16 oz. nonfat sour cream
6 scallions, chopped
1 can (4 oz.) chopped green chiles, drained
6 to 7 flour tortillas (8-inch)
3 C. shredded cooked chicken
1 can (15.5 oz.) corn, drained
8 oz. shredded cheddar cheese
Sliced black olives, sliced scallions
Heat oven to 350°. Mix chili, cumin, salt, pepper, tomatoes in bowl. Mix sour cream, scallions, chiles in second bowl. Spread 1/2 C. tomato mixture in 13 x 9 x 2-inch baking dish. Arrange 2 tortillas to cover bottom; use pieces from another tortilla to fit corners if needed. Top with half the sour cream mixture, half the chicken, half the corn, 1 C. tomato mixture, one-third cheese. Repeat layering, ending with tortillas, tomatoes. Sprinkle remaining cheese around edge. Bake in 350° oven 35 minutes, until bubbly. Let stand 15 minutes. Garnish with olives and scallions.
Yield: 12 servings
Calories: 327
Fat: 14g
Fiber: 2g
1/3 cup honey
2 T. minced peeled fresh ginger
2 T. fresh lemon juice
2 T. cider vinegar
2 T. low-sodium soy sauce
1 tsp. dark sesame oil
1 tsp. grated orange rind
1 tsp. Worcestershire sauce
4 garlic cloves, minced
12oz. Chicken Breast, cut into bite size pieces
Cooking spray
1/2 tsp. salt
1/4 tsp/ black pepper
2 tsp. cornstarch
2 tsp. water
2 tsp. sesame seeds, toasted (optional)
Combine first 9 ingredients in a large zip-top plastic bag; seal and shake well. Add chicken; seal and toss to coat. Refrigerate at least 2 hours or overnight, turning occasionally. Preheat oven to 425 degrees. Remove chicken from bag, reserving marinade. Arrange chicken in a single layer on the rack of a broiler pan coated with cooking spray (spray the catch-pan too, helps with clean up). Sprinkle chicken with salt and pepper. Bake at 425 degrees for about 15 minutes, stirring once. (Actual cooking time will depend on the size and shape of your chicken. Don’t overcook, or it will be dry and stringy) While chicken is cooking, strain marinade through a sieve into a bowl; discard solids. Place marinade in a saucepan; bring to a boil. Cook 3 minutes; skim solids from surface. Combine cornstarch and water in a small bowl; stir with a whisk. Add cornstarch mixture to pan, constantly stirring with a whisk; cook 1 minute. Remove from heat; pour glaze into a large bowl. Preheat broiler. Add chicken to glaze; toss well to coat. Place chicken mixture on a pan (if you want to use the same broiler pan, put down some foil under the chicken or rinse and use the catch pan part only, you don’t WANT the glaze to drop away); broil 5 minutes or until browned, stirring twice. Sprinkle with sesame seeds, if desired.
Yield: 4 Servings
Serving Size: 3oz. Chicken
Calories: 192
Fat: 3.3g
Fiber: 0g
Note: This is not a quick recipe. With the switching of pans and such, it can be a pain if you are trying to get a meal on the table fast. Also, clean up can be a real mess. I am liberal with my use of cooking spray in the catch pan of the broiler pan, and I use a non-stick aluminum foil (Reynold’s Wrap Release, I think it’s called) to line the second pan when the chicken goes back in the oven.
This is great with some sticky white rice (maybe with some fresh chopped scallions stirred in) and a hot vegetable (I like asparagus tossed with a tiny bit of sesame oil).
1 C. bottled salsa, divided
1 (8-oz.) carton low-fat sour cream
6 (10-inch) flour tortillas
1-1/2 C. chopped cooked chicken breast (about 3/4 pound)
1/3 C. chopped tomato
1/3 C. chopped green or red bell pepper
1/4 C. chopped onion
Cooking spray
3/4 C. (3 oz.) shredded reduced-fat cheddar cheese
Preheat oven to 350°F. Combine 1/2 C. salsa and sour cream in a small bowl, and spread evenly over each tortilla. Divide chicken, tomato, bell pepper, and onion evenly down center of each tortilla, and roll up. Place rolls, seam sides down, in an 11 x 7-inch baking dish coated with cooking spray. Top with 1/2 C. salsa. Bake at 350°F for 15 minutes. Sprinkle with cheese; bake an additional 5 minutes or until cheese melts.
Yield: 6 servings
Serving size: 1 roll
Calories: 379
Fat: 10.8g
Fiber: 2.8g
2 T. olive oil
4 sweet red, green or yellow peppers (or combination), cored, seeded, cut in 1/2-inch-thick slices
2 large onions, halved and cut crosswise into 1/4-inch-thick slices
1 fennel bulb, trimmed, thinly sliced
5 large cloves garlic, finely chopped
2 tsp. dried oregano
1/2 tsp. salt
1/4 tsp. black pepper
6 sweet or hot Italian-style turkey sausage links (about 1 1/4 lb.)
1 large tomato, seeded, chopped
3 C. hot cooked spaghetti
Pour oil into large roasting pan or 13 x 9 x 2-inch baking pan. Place pan in oven while heating to 425°. Add peppers, onions, fennel, garlic, oregano, salt and pepper to hot pan; toss with oil. Bake in 425° oven 15 minutes. Heat large nonstick skillet over medium-high heat. Prick sausages all over with fork. Add to skillet; brown all over, 5 to 10 minutes. Remove pan from oven. Reduce heat to 375°. Add tomato to pan. Put sausages on top). Bake in 375° oven 30 minutes or until sausages are cooked. Serve over 1/2 C. cooked spaghetti per serving.
Yield: 6 servings
Calories: 342
Fat: 11g
Fiber: 5g
1 (4 pound) whole chicken, cut into pieces
4 lemons, halved
6 cloves garlic, minced
1 T. curry powder
Pepper to taste
Preheat oven to 350 degrees F (175 degrees C). Place chicken pieces in a 9×13 inch baking dish. Squeeze lemon halves over the chicken, then sprinkle with the garlic, curry powder and salt and pepper to taste. Bake at 350 degrees F (175 degrees C) for 1 hour or until chicken is cooked through and juices run clear.
1/4 pound dried pinto beans
8 C. water
2 cloves garlic, minced
1 bay leaf
1/8 tsp. salt
1/2 C. water
2 tsp. chili powder
1/4 tsp. pepper
12 corn tortillas
1 C. shredded reduced-fat cheddar cheese
1/4 C. nonfat sour cream
1/4 C. green onion, chopped
Spicy Tomato Sauce:
2 (8 ounce) cans no-salt added tomato sauce
1 (4 ounce) can chopped green chilies, undrained
3/4 C. green onions, chopped
2 tsp. chili powder
1 tsp. ground cumin
1/4 tsp. dried oregano
1 clove garlic, minced
Sort and wash beans then place in a large pot and add water until there is 2 inches of water covering beans. Let beans soak for 8 hours or overnight. Drain and return beans to the pot. Add 8 C. water, minced garlic, bay leaf and salt and heat to boil. Cover, reduce heat and simmer for 1 1/2 hours or until tender. Meanwhile, combine all tomato sauce ingredients in a small saucepan and mix well. Heat over medium heat until heated through, about 5 minutes. Drain beans and remove the bay leaf. Mash beans and add 1/2 C. of the Spicy Tomato Sauce, 1/2-C. water, chili powder and pepper. Steam a couple tortillas over boiling water for about 2 minutes of until pliable. Spread 1/3 C. of bean mixture on each tortilla, roll loosely and place seam side down in a baking dish sprayed with nonstick cooking spray. Repeat with the remaining tortillas and bean mixture. Spoon remaining sauce over the enchiladas, cover and bake at 350 degrees for 20 minutes. Top with cheese and bake uncovered another 5 minutes or until cheese is melted. Top with sour cream and green onions and serve.
Yield: 6 servings
Serving Size: 2 enchiladas
Calories: 303
Total fat: 5
Dietary fiber: 4 grams