1 can No Salt Tomato Sauce
3 caps liquid smoke
1/2 C. Balsamic Vinegar
Pepper, chili powder, garlic powder, or other seasonings to taste
Artificial Sweetener to taste
8 oz. Lean Beef Sirloin Tips, no visible fat
Simmer first five ingredients on stovetop until desired consistency. Trim meat of all visible fat. Coat tips in barbecue sauce. Grill or broil to desired doneness.
Yield: 2 servings
Serving Size: 4oz. Beef
Calories: 282
Fat: 9.4g
Fiber: 0g
4 bone-in, skinless chicken breast halves
1 T. vegetable oil
1 cup Teriyaki Barbecue Sauce
Lightly brush chicken with oil; place on grill rack. Cover and grill chicken 4 to 6 inches from medium coals about 8 minutes. Turn chicken; cover and grill about 7 minutes longer. Baste chicken with Teriyaki Barbecue Sauce. Grill chicken, turning and basting frequently, about 3 more minutes or until juice is no longer pink when centers of thickest pieces are cut, or to an internal temperature of 180 degrees.
1 small pumpkin (about 2 1/2 lb.)
Cooking spray
2 tsp. butter, divided
2 T. dark brown sugar, divided
Preheat oven to 425°. Cut the pumpkin into 4 wedges, discarding seeds and membrane. Place the pumpkin wedges, cut sides up, in an 11 x 7-inch baking dish coated with cooking spray. Place 1/2 tsp. butter on each wedge, and sprinkle each wedge with 1 1/2 tsp. sugar. Bake at 425° for 35 minutes or until tender.
Yield: 4 servings
Serving size: 1 wedge
Calories: 94
Fat: 2.1g
Fiber: 1g
1 pound boned sirloin steak, cut into 1/4-inch strips
1 garlic clove, minced
3 cups sliced bok choy
1/4 cup thinly sliced green onions
1 cup diced tomato
1/3 cup beef stock
3 T. low-sodium soy sauce
1 T. oyster sauce
1/8 tsp. pepper
Combine beef and garlic in a bowl; chill 10 minutes. Place a large nonstick skillet over medium-high heat until hot. Add beef mixture, sauté 5 minutes or until beef is done. Remove beef from pan; keep warm. Combine bok choy and green onions in skillet; sauté for 2 minutes. Add remaining ingredients; simmer 3 minutes or until slightly thick.
4 4oz. Turkey tenderloin steaks, about 1/2-inch thick
1 tsp. Ground cumin
1/8 tsp. Pepper
1 T. Sugar
2 T. Vinegar
1 1/2 tsp. Cornstarch
1 lg. Tomato, seeded and chopped
1 C. Chopped zucchini
1/4 C. Sliced green onions
1 4oz. Can diced green chili peppers, drained
2 C. Hot cooked rice
Rinse turkey steaks; pat dry. Stir together cumin and pepper; sprinkle on both sides of the turkey steaks. In a 12×71/2×2-inch dish arrange the turkey with meaty portions toward the edges of the dish. Cover with vented microwave-safe plastic wrap. Cook on 100% power (high) for 6 to 7 minutes or till turkey is tender and no longer pink, rearranging once. Cover to keep warm. For sauce, in a 4-cup measure stir together sugar, vinegar, and cornstarch. Stir in tomato, zucchini, green onions, and chili peppers. Cook, uncovered, on high for 5 to 7 minutes or till mixture is thickened and bubbly, stirring after every minute. Cook on high 1 minute more. Spoon over turkey. Serve with hot cooked rice.
1 (5.25-oz.) package focaccia (Italian flatbread) or 1 (8-oz.) package Italian cheese-flavored pizza crust (such as Boboli)
8 very thin slices prosciutto (about 2 oz.)
1/4 C. (1 oz.) shredded fontina cheese
1 C. trimmed arugula or watercress
2 (1/8-inch-thick) red onion slices, separated into rings
2 tsp. balsamic vinegar
1/8 tsp. pepper
Slice each bread round in half horizontally. Divide prosciutto slices between bottom halves of bread, and top each bread half with fontina cheese, arugula, and red onion slices. Drizzle balsamic vinegar over sandwiches, and sprinkle with pepper; cover with top halves of bread. Wrap sandwiches tightly in aluminum foil, and bake at 300° for 15 minutes.
Yield: 2 servings
Calories: 330
Fat: 11.5g
Fiber: 4.3g
1lb thin-cut sirloin
1 clove of garlic, minced
1T. Soy Sauce (low-sodium)
1/4 C. water
1 C. Green Pepper, cut into one-inch pieces
1 C. Chopped Onion
1/4 C. celery, chopped
2 T. Cornstarch
2 C. water
1 Tomato cut in wedges
3-4 C. cooked rice
Brown beef in skillet; add garlic and cook until the garlic is yellow. Add soy sauce and 1/4 cup water; cover and cook for 45 minutes. Add all vegetables except tomatoes; cook for 10 minutes. Stir in cornstarch blended in two cups water. Add tomatoes and cook without stirring another five minutes. Serve over rice.
1 pint cherry tomatoes, halved
1/4 C. chopped fresh basil leaves
2 scallions, thinly sliced
1/4 C. Eggbeaters
1/3 C. plain dried bread crumbs
1/3 C. grated Parmesan cheese
4 skinless, boneless chicken breast halves (about 4 oz each)
1 T. Extra Virgin Olive Oil
The chicken can be coated and stored in the refrigerator for up to 8 hours before baking. Preheat oven to 400�F. Spray baking sheet with nonstick cooking spray. In medium bowl, combine tomatoes, basil, and scallions and set aside. In shallow dish, beat egg and 1 T. water until foamy. On plate, combine bread crumbs and parmesan. Dip chicken into egg, then into crumb mixture, gently pressing crumbs into chicken. Place chicken on prepared baking sheet, drizzle with oil, and bake for 12 minutes, or until chicken is crisp, golden, and cooked through. To serve, divide chicken among 4 serving plates and spoon tomato-basil mixture on top.
Yield: 4 servings
Calories: 245
Fat: 7.1g
Fiber: 1g
Crust:
1/2 C. all-purpose flour
2 T. sugar
2 T. (1 oz.) 1/3-less-fat cream cheese
1 T. butter
Dash of salt
1 T. ice water
Filling:
2/3 C. blueberries
1 1/2 T. sugar
1 tsp. cornstarch
1 tsp. grated lemon rind
1 tsp. fresh lemon juice
1 large egg white, lightly beaten
Cooking spray
1 tsp. sugar, divided
To prepare crust, lightly spoon flour into a dry measuring C.; level with a knife. Place flour, 2 T. sugar, cream cheese, butter, and salt in a food processor; pulse 5 times or until mixture resembles coarse meal. With processor on, add ice water through food chute, processing just until combined (do not form a ball). Press the mixture gently into a 3-inch circle on heavy-duty plastic wrap; cover with additional plastic wrap. Chill for 15 minutes. Preheat oven to 400°. Divide dough into 4 equal portions; place each portion between 2 sheets of plastic wrap. Roll each portion into a 5-inch circle. Place dough in freezer for 5 minutes or until the plastic wrap can be easily removed. To prepare filling, combine blueberries and next 4 ingredients (blueberries through juice) in a bowl. Working with 1 dough portion at a time, remove plastic wrap from dough. Place dough on a lightly floured surface, and brush with egg white. Spoon about 2 T. blueberry filling onto half of circle. Fold dough over filling, and press the edges together with a fork to seal. Place the turnover on a foil-lined baking sheet coated with cooking spray. Lightly coat turnover with cooking spray, and sprinkle with 1/4 tsp. sugar. Pierce the turnover with a fork. Repeat procedure with remaining dough, egg white, filling, and sugar. Bake at 400° for 15 minutes or until lightly browned. Remove from pan, and cool on a wire rack. Note: Expect the blueberries to ooze out of the crust a little during baking.
Yield: 4 servings
Serving size: 1 turnover
Calories: 177
Fat: 5.8g
Fiber: 1.1g
1-1/2 lbs. turkey fillets / tenderloin
2 T. (Rice) Flour
Pepper
1 onion, diced
2 cloves garlic, minced
1-1/2 C. no sodium added canned crushed tomatoes
1 T. fresh rosemary, chopped
1 T. fresh thyme, chopped
2 tsp. capers
1/2 C. fresh parsley, minced
In a ziploc bag, place the turkey fillets with the flour and pepper. Shake the bag until the turkey fillets are coated with flour. Spray a little pam on a paper towel, then wipe the inside of a skillet. _Heat over medium high heat. Add the turkey fillets and sauté on each side for 4 minutes. Remove from the skillet. In the same pan, sauté the onion and garlic in a little stock or water, for 5 minutes, or until the onions begin to brown. Add the crushed tomatoes. Bring to a boil. Lower the heat and let simmer for 5 minutes. Add the turkey, rosemary, thyme, and capers to the skillet. Simmer over low heat for 10 minutes. Add the parsley and serve.
1 C. bottled salsa
1 C. canned black beans, rinsed and drained
10 (6-inch) corn tortillas, cut into 1-inch strips
Cooking spray
1 C. (4 oz.) preshredded reduced-fat Mexican blend or Monterey Jack cheese, divided
1 C. low-fat sour cream
1 C. fat-free milk
1/2 tsp. salt
2 large eggs
2 large egg whites
1/4 C. thinly sliced green onions
Combine salsa and beans in a bowl. Place one-third of tortilla strips in an 11 x 7-inch baking dish coated with cooking spray. Top with 1/3 C. cheese and about 1 C. salsa mixture. Repeat procedure with one-third of tortilla strips, 1/3 C. cheese, and remaining salsa mixture; top with remaining tortilla strips.
Combine sour cream and next 4 ingredients (sour cream through egg whites); stir with a whisk. Stir in onions. Pour over tortilla strips; sprinkle with 1/3 C. cheese. Cover and chill 8 hours or overnight. Preheat oven to 350°. Remove dish from refrigerator. Let stand at room temperature 10 minutes. Cover and bake at 350° for 20 minutes. Uncover and bake an additional 15 minutes or until lightly browned.
Yield: 6 servings
Calories: 292
Fat: 9.2g
Fiber: 4.7g
1 pound beef top round steak or sirloin
Nonstick spray coating
4 green onions, bias-sliced into 1-inch pieces
1 clove garlic, minced
1 T. cooking oil (optional)
6 cups torn fresh spinach
1/3 cup sliced water chestnuts, drained
Orange Sauce:
1 T. cornstarch
1 tsp. sugar
1 tsp. instant beef bouillon granules
1 tsp. finely shredded orange peel
1/2 cup orange juice
1 T. soy sauce
Partially freeze meat. Thinly slice meat across the grain into bite-size strips. Combine all orange sauce ingredients; set aside. Spray a wok or 12-inch skillet with nonstick spray coating. Heat over medium-high heat. Stir-fry onions and garlic for 1 minute; remove from wok. If necessary, add a little broth. Stir-fry meat for 2 to 3 minutes or till done. Push meat away from center of wok. Stir Orange Sauce and pour into the center of wok. Cook and stir till thickened and bubbly. Stir in spinach, water chestnuts, and onion mixture. Cover and cook for 1 minute. Serve over rice or noodles.
Yield: 4 servings
Calories: 257
Fat: 6.8g
Fiber: 3.7g
Notes: I used fresh tangelos for the half cup of juice, and splenda instead of sugar in the orange sauce. Hubby and I both enjoyed this recipe a lot. I had it over spaghetti squash, he gagged at the thought of squash and wrapped his portion in a couple or tortillas, despite the fact it was supposed to be more Asian than tortillas would permit 😉
1 C. Onion, finely chopped
1 tsp. Minced Garlic
2 C. Japanese Eggplant, halved lengthwise, then cut into chunks
1 lb. Ground Turkey
1 tsp. Dried Basil
1/2 tsp each Dried Oregano, Salt, Cinnamon
1/4 tsp. Pepper
8oz. Can Tomato Sauce
1 T. Butter
1/2 C. Egg Beaters
1 C. Skim Milk
1 C. Flour
1/4 tsp. Salt
1/4 C. Shredded reduced fat Sharp Cheddar Cheese
2 T. Parmesan Cheese
Cook Onion, garlic, and eggplant in a nonstick pan over medium-high heat, stirring constantly, 5-7 minutes, or until onion is soft and eggplant is golden brown. Remove vegetables from skillet and set aside. Coat with cooking spray, add turkey, and cook over medium heat, stirring, until no longer pink. Add seasonings, tomato sauce and eggplant mixture. Bring to a boil, reduce heat and simmer, covered, 20 minutes, stirring occasionally. Meanwhile preheat oven to 425. In medium bowl, lightly beat eggs. Add milk and beat until well blended. Add flour and salt. Beat until batter is smooth. Place butter in a pie pan. Set pan in oven for butter to melt. Pour batter into heated pie plate when turkey is done cooking, and place turkey in center of batter. Spread turkey mix to 1” of edge. Sprinkle with cheddar and Parmesan cheese. Bake 30 minutes, until brown and puffy. Cut into wedges and serve.
1/3 C. Soy Sauce
1/2 C. Water
2 T. Brown Sugar
1 tsp. Ginger
1/2 tsp. Garlic Powder
1 lb. Top Sirloin, cut into 1” cubes.
Mix soy sauce, water, brown sugar, ginger, and garlic powder in a shallow bowl. Add beef and marinate for 1-2 hours in the refrigerator. Start the barbecue at this point. Drain beef and discard marinade. Thread beef on skewers and place on hot grill. If using wooden skewers, soak them in water while marinating beef. Close hood and cook for 4 minutes. Turn skewers and cook another 3-6 minutes, until done to your liking.
2 large limes
1/3 cup plain low-fat yogurt
1 T. vegetable oil
2 tsp. minced, peeled gingerroot
1 tsp. ground cumin
1 tsp. ground coriander
1 tsp. salt
1 garlic clove, crushed with garlic press
1 1/2 pounds turkey cutlets
Cilantro sprigs for garnish
From 1 lime, grate 1 tsp. peel and squeeze 1 T. juice. Cut the remaining lime into wedges; reserve wedges for squeezing juice over cooked cutlets. In large bowl, mix lime peel, lime juice, yogurt, vegetable oil, gingerroot, cumin, coriander, salt, and garlic until blended. Just before grilling, add turkey cutlets to bowl with yogurt mixture, stirring to coat cutlets. (Do not let cutlets marinate in yogurt mixture, their texture will become mealy.) Place turkey cutlets on grill over medium heat. Cook cutlets 5 to 7 minutes until they just lose their pink color throughout. Serve with lime wedges. Garnish with cilantro sprigs.
2 C. bread flour
1 tsp. baking powder
1/4 tsp. salt
2 T. vegetable shortening
3 T. sugar
1 package dry yeast
2/3 C. warm nonfat buttermilk (105° to 115°)
2 T. warm water (105° to 115°)
1/2 C. dried cranberries
Vegetable cooking spray
1 lb. thinly sliced cooked turkey breast
Spicy Mustard (optional)
Combine first 3 ingredients in food processor, and pulse 2 times or until blended. Add shortening, and process for 10 seconds or until blended. Dissolve sugar and yeast in warm buttermilk and water in a small bowl; let stand 5 minutes. With processor on, slowly add yeast mixture through food chute; process until dough leaves sides of bowl and forms a ball. Turn dough out onto a lightly floured surface, and knead in cranberries. Roll dough to 1/2-inch thickness; cut with a 2-inch biscuit cutter into 20 biscuits. Place on a baking sheet coated with cooking spray. Let rise, uncovered, in a warm place (85°), free from drafts, 20 minutes or until puffy. Bake at 425° for 8 minutes or until golden. Split biscuits, and fill each with 3/4 oz. turkey. Serve with Spicy Mustard, if desired.
Yield: 10 servings
Serving size: 2 biscuits
Calories: 201
Fat: 3.7g
Fiber: .7g
1 (8-ounce) package presliced mushrooms
1 cup dry red wine
1 pound boneless top sirloin steak (about 3/4 inch thick)
Cooking spray
1 cup chopped green onions
1/4 cup chopped fresh parsley, divided
1-1/2 tsp. chopped fresh or 1/2 tsp. dried rosemary
1 tsp. balsamic vinegar
4 garlic cloves, minced
1 (10-1/2-ounce) can beef consomme
1 (8-ounce) can no-salt-added tomato sauce
Combine the presliced mushrooms, wine, and steak in a large zip-top plastic bag, and seal. Marinate in the refrigerator for 30 minutes, turning occasionally. Remove the steak from bag, reserving marinade. Place a large nonstick skillet coated with cooking spray over medium-high heat. Add steak; cook for 6 minutes or until desired degree of doneness, turning after 3 minutes. Remove from pan. Combine the onions, 2 T. parsley, rosemary, and remaining ingredients. Add onion mixture and reserved marinade to pan. Bring to a boil; cook until reduced to 2 cups (about 15 minutes), stirring frequently. Cut the beef diagonally across grain into thin slices. Place beef on a serving platter. Spoon the mushroom sauce over beef. Sprinkle with 2 T. parsley.
Yield: 4 servings
Serving size: 3 oz. beef and 1/2 cup sauce
Calories: 229
Fat: 6.6g
FIber: 1g
Salad
2 tsp extra virgin olive oil
2 tsp balsamic vinegar
1/2 tsp chopped fresh rosemary
1/8 tsp salt
1/8 tsp ground black pepper
11/2 c halved red cherry tomatoes
1/2 med red onion, chopped
4 C. Italian-style salad greens or baby greens with fresh herbs
Turkey
2 tsp chopped fresh rosemary
1 1/2 tsp grated lemon peel
1/2 tsp salt
1/4 tsp ground black pepper
1 lb turkey breast cutlets
To make the salad: In a large bowl, whisk together the oil, vinegar, rosemary, salt, and pepper. Add the tomatoes and onion, and toss gently. Set aside while preparing the turkey. To make the turkey: Preheat the broiler. Coat the broiler pan with olive oil cooking spray. In a cup, combine the rosemary, lemon peel, salt, and pepper. Rub over the turkey. Place the turkey on the prepared pan. Broil the turkey 4-6″ from the heat for 5 minutes, turning once, or until no longer pink. Add the greens to the salad, toss lightly, and place it on a platter. Top with the turkey.
Yield: 4 servings
Calories: 190
Fat: 6g
Fiber: 3g
2 C. all-purpose flour
1 T. baking powder
2 tsp. sugar
1/4 tsp. salt
1/4 tsp. ground red pepper
3 T. chilled butter, cut into small pieces
3/4 C. (3 oz.) shredded reduced-fat extra-sharp cheddar cheese
3/4 C. finely chopped 33%-less-sodium ham (about 3 oz.)
3/4 C. fat-free buttermilk
2 large egg whites
Cooking spray
Preheat oven to 400°. Lightly spoon flour into dry measuring C.; level with a knife. Combine flour, baking powder, sugar, salt, and pepper in a large bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Stir in cheese and ham. Combine buttermilk and egg whites, stirring with a whisk. Add to flour mixture, stirring just until moist. Turn dough out onto a lightly floured surface; knead lightly 4 to 5 times with floured hands. Pat dough into an 8-inch circle on a baking sheet coated with cooking spray. Cut dough into 8 wedges, cutting into but not through dough. Bake at 400° for 20 minutes or until lightly browned.
Yield: 8 servings
Serving size: 1 wedge
Calories: 217
Fat: 7.2g
Fiber: 1g
1/2 cup red wine vinegar
1/4 cup soy sauce
3 tsp. Dijon mustard
2 cloves garlic, finely chopped
1 1/2 pounds flank steak
1 cup non-fat sour cream
2 T. prepared horseradish
freshly ground black pepper
1 T. chopped scallions or chives
In a shallow bowl, combine the vinegar, soy sauce, 2 tsp. of Dijon mustard and garlic. Add the flank steak and coat it well with the marinade. Cover and refrigerate for 30 minutes or overnight. Preheat the broiler or grill. In a small bowl, combine the remaining tsp. of mustard, sour cream and horseradish. Season to taste with salt and pepper. (This sauce can be prepared in advance and stored in the refrigerator for up to 3 days.) Broil the steak on each side until medium-rare, about 6 minutes per side. (The steak can be cooked in advance, stored in the refrigerator for up to 2 days and served slightly chilled or at room temperature.) Let the steak rest for 3 or 4 minutes before thinly slicing it on the bias. Garnish the sliced steak with scallions or chives and serve with the horseradish sauce.
Serving Size: 3 to 4 slices
Calories: 232
1 egg white beaten
1/4 Cup water
1/3 Cup ground almonds
1/3 Cup seasoned bread crumbs
1-1/2 Pounds Turkey Breast Cutlets
2 tsp. vegetable oil
3 T. fresh lemon juice
3 T. dry white wine
In shallow bowl combine egg white and water. On shallow plate combine almonds and bread crumbs. Dip turkey cutlets into egg mixture, then into crumbs. In large non-stick skillet, over medium-high heat, sauté cutlets in margarine 1 to 2 minutes per side or until turkey cutlets are no longer pink in center. Remove from pan and keep warm. Remove pan from heat. Add juice and wine to pan; return to low heat until mixture bubbles. To serve, place cutlets on large platter and pour wine mixture over cutlets.
Yield: 4 servings
Calories 322
1 C. fresh raspberries
3 T. brown sugar
1 C. all-purpose flour
1/3 C. sugar
1/2 tsp. baking powder
1/4 tsp. baking soda
1/8 tsp. salt
1/2 C. plain low-fat yogurt
2 T. stick margarine, melted
1 tsp. vanilla extract
1 large egg
Cooking spray
1 T. sliced almonds
1/4 C. sifted powdered sugar
1 tsp. skim milk
1/4 tsp. vanilla extract
Preheat oven to 350°. Combine raspberries and brown sugar in a bowl. Set aside. Combine flour and next 4 ingredients (flour through salt) in a large bowl. Combine yogurt, margarine, 1 tsp. vanilla, and egg in a small bowl; stir well. Add to flour mixture, stirring just until moist. Spoon two-thirds of batter into an 8-inch round cake pan coated with cooking spray; spread evenly. Top with raspberry mixture. Spoon remaining batter over raspberry mixture; top with almonds. Bake at 350° for 40 minutes or until a wooden pick inserted in center comes out clean. Let cool 10 minutes on a wire rack. Combine powdered sugar, milk, and 1/4 tsp. vanilla; stir well. Drizzle over cake. Serve warm or at room temperature.
Yield: 8 servings
Calories: 176
Fat: 4.5g
FIber: 1.7g
1 1lb. Lean, Boneless Sirloin Steak
2/3 C. Light Beer
1/4 C. Lemon Juice
2 Clove Garlic, minced
¾ tsp. Hot Sauce
4oz. Crumbled Blue Cheese
1 T. Lemon Pepper Seasoning
Nonstick Cooking Spray
Trim fat from steak. Cut a large pocket in steak, cutting to, but not through, remaining three sides. Place steak in large shallow dish. Combine beer, lemon juice, garlic and hot sauce; pour over steak. Cover and marinate in refrigerator for 8 hours, turning steak occasionally. Remove steak from marinade and discard liquid. Place cheese in steak pocket, spreading evenly through. Secure opening with wooden picks. Press lemon pepper seasoning onto both sides of steak. Coat grill rack with nonstick cooking spray, place on grill over medium hot coals and grill steak 6-7 minutes per side.
1 cup fresh or frozen cranberries
1 cup reduced-sodium chicken broth
1/4 cup frozen tangerine juice concentrate, thawed
2 tsp. grated lemon zest
4 turkey cutlets (4 oz. each), halved
3 T. all-purpose flour
1/4 tsp. salt
1/4 tsp. pepper
1 T. plus 1 tsp. olive oil
1 T. light brown sugar
1 T. dark rum (optional)
In a small saucepan, combine the cranberries, chicken broth, tangerine juice concentrate, and lemon zest, and bring to a boil over medium-high heat. Reduce the heat to low and simmer, uncovered, while you prepare the turkey. In a shallow bowl, combine the flour, salt, and pepper. Dredge the turkey in the seasoned flour; reserve the excess flour. In a large nonstick skillet, heat the oil over medium-high heat. Add the turkey and cook until golden, about 3 minutes per side. Transfer the turkey to a plate and cover loosely to keep warm. Stir in the reserved dredging flour and cook, stirring, until the flour is no longer visible, about 30 seconds. Add the simmering tangerine juice-cranberry mixture, the brown sugar, and rum (if using), and cook until the sauce is slightly thickened, 1 to 2 minutes. Return the turkey to the skillet and turn to coat with the sauce. Cook until heated through, 1 to 2 minutes.
Yield: 4 servings
Serving Size: 2 Cutlets with Sauce
Calories: 254
Fat: 5.4
Fiber: 1.4
1 tsp. olive oil
2 C. diced zucchini
2 C. sliced mushrooms
1 C. diced red bell pepper
1 C. diced onion
2 garlic cloves, crushed
3/4 C. chopped drained canned artichoke hearts (quartered)
8 C. (1-inch) cubed Italian bread (about 8 oz.)
Cooking spray
1 C. (4 oz.) shredded reduced-fat extra-sharp cheddar cheese
1/4 C. (1 oz.) grated fresh Parmesan cheese
1 1/2 C. egg substitute
1 tsp. dried Italian seasoning
1/2 tsp. dry mustard
1/4 tsp. salt
1/4 tsp. pepper
1 (12-oz.) can evaporated skim milk
Oregano sprigs (optional)
Heat oil in a nonstick skillet over medium-high heat. Add zucchini, mushrooms, bell pepper, onion, and garlic, and sauté vegetable mixture 6 minutes or until tender. Remove from heat. Stir in artichokes, and set aside. Arrange Italian bread cubes in a 13 x 9-inch baking dish coated with cooking spray. Spoon zucchini mixture evenly over bread cubes, and sprinkle mixture with cheeses. Combine egg substitute and remaining ingredients (except oregano sprigs) in a large bowl; stir with a whisk. Pour egg mixture over zucchini mixture. Cover mixture with foil; chill in refrigerator 8 hours. Preheat oven to 325°. Bake strata, covered, 1 hour or until bubbly. Garnish with oregano sprigs, if desired.
Yield: 8 servings
Calories: 229
Fat: 4.9g
Fiber: 1.9g
1 lb. Lean Ground beef (Ground turkey or chicken)
1 medium onion, chopped or medium diced
1 large potato, chopped or medium diced
1 T. turmeric
1 T. dried oregano
1 tsp. cumin
1/4 tsp. white pepper
2 whole bay leaves
1/2 cup water
Cook ground beef with turmeric, dried oregano, cumin and white pepper until mixture is crumbled and brown in a medium sized skillet. Add chopped onion and chopped potato to mixture. Add bay leaves and stir in 1/2 cup water. Simmer 15 minutes to a half hour to let flavors blend. Remove Bay Leaves before serving. Good alone or served with rice.
Note: I made this with ground turkey and both DH and I liked it quite well. The Turmeric stained my white nylon spatula yellow though 😉 It is a meal that my hubby affectionately calls “Slop” though.. If you don’t like a whole-meal-in-a-pan (like Hamburger Helper) then skip this recipe.
Dipping sauce:
2 T. water
2 T. rice vinegar
2 T. low-sodium soy sauce
1/2 tsp. dark sesame oil
2 garlic cloves, minced
Dumplings:
1 cup sliced shiitake mushroom caps
1/2 cup sliced green onions
1/4 cup sliced carrot
2 T. minced peeled fresh ginger
2 T. rice vinegar
3 large egg whites, lightly beaten
2 cups chopped skinned cooked turkey
24 (4-inch) gyoza skins (or wanton wrappers)
2 tsp. vegetable oil, divided
1/2 cup water, divided
To prepare dipping sauce, combine first 5 ingredients, stirring well with a whisk. To prepare dumplings, place mushrooms, onions, carrot, ginger, and vinegar in a food processor; pulse until coarsely chopped, scraping sides. Combine mushroom mixture and egg whites in a large bowl; add turkey, stirring until combined. Working with 1 gyoza skin at a time (cover remaining skins to keep from drying), spoon about 1 T. turkey mixture into center of each skin. Moisten edges of skin with water. Fold in half, pinching edges together to seal. Place dumpling on a baking sheet (cover loosely with a towel to keep from drying). Repeat procedure with remaining skins and turkey mixture. Heat 1 tsp. vegetable oil in a large nonstick skillet over medium-high heat. Arrange half of dumplings in pan; cover and cook 5 minutes or until lightly browned. Turn dumplings; add 1/4 cup water. Cover and simmer 5 minutes. Remove from pan; keep warm. Wipe pan dry with a paper towel. Repeat procedure with remaining vegetable oil, dumplings, and water. Serve warm with dipping sauce.
Yield: 8 servings
Serving size: 3 pot stickers and about 2 tsp. dipping sauce
Calories 144
1 (16-oz.) loaf French bread, cut into 1-inch cubes
3 T. reduced-calorie stick margarine
1 1/2 C. chopped celery
3/4 C. chopped onion
1/4 C. water
1/2 tsp. salt
1/2 tsp. rubbed sage
1/2 tsp. dried thyme
1/4 tsp. pepper
1 (10 1/2-oz.) can low-salt chicken broth
Vegetable cooking spray
Place bread cubes in a layer on a jelly-roll pan. Bake at 350° for 12 minutes or until toasted; place in a bowl. Melt margarine in a saucepan over medium heat. Add celery and onion; sauté 10 minutes. Remove from heat; stir in water and next 5 ingredients (water through broth). Add bread cubes, tossing to coat; spoon into a 2-quart casserole coated with cooking spray. Cover; bake at 375° for 30 minutes.
Yield: 10 servings
Serving size: 1/2 C.
Calories: 162
Fat: 3.4g
Fiber: 1.6g
3/4 pound beef top round steak
2 small potatoes, halved and thinly sliced
1/2 cup beef broth
2 tsp. cornstarch
3/4 cup chopped onion
3/4 cup chopped green pepper or sweet red pepper
1 tsp. curry powder
1 medium tomato, coarsely chopped
Partially freeze meat. Thinly slice across the grain into bite-size strips. Set aside. Cook sliced potatoes in boiling water about 5 minutes or till tender. Drain and set aside. Meanwhile, for sauce, stir together beef broth and cornstarch. Heat a wok or skillet over medium-high heat. Add onion and stir-fry 2 minutes. Add green pepper and stir-fry about 2 minutes more or till vegetables are crisp-tender. Remove from wok. Add a splash of beef broth to wok. Add beef and curry powder. Stir-fry 2 to 3 minutes or till beef is done. Push beef from center of wok. Stir sauce and add to center of wok. Cook and stir till thickened and bubbly. Stir in onion mixture, potatoes, and tomato. Cook and stir all ingredients for 1 minute or till heated through.
1-1/2 lbs. turkey fillets
2 T. Flour
Pepper
1 onion, diced
2 cloves garlic, minced
1-1/2 C. sodium free canned crushed tomatoes
1 T. fresh rosemary, chopped
1 T. fresh thyme, chopped
2 tsp. capers
1/2 C. fresh parsley, minced
In a Ziploc bag, place the turkey fillets with the flour and pepper. Shake the bag until the turkey fillets are coated with flour. In a large skillet over medium heat, heat a little stock or water. Add the turkey fillets and sauté on each side for 4 minutes. Remove from the skillet. In the same skillet, sauté the onion and garlic for 5 minutes until the onions begin to brown. Add the crushed tomatoes. Bring to a boil. Lower the heat and let simmer for 5 minutes. Add the turkey, rosemary, thyme, and capers to the skillet. Simmer over low heat for 10 minutes. Add the parsley and serve.
8 C. water
6 C. cauliflower florets (about 1 1/2 lb.)
3/4 tsp. salt, divided
8 oz. uncooked small seashell pasta
1/4 C. all-purpose flour
3 C. 1% low-fat milk
2 tsp. chopped fresh or 3/4 tsp. dried thyme
3 garlic cloves, crushed
1 C. (4 oz.) shredded reduced-fat sharp cheddar cheese
1/2 C. (2 oz.) grated fresh Parmesan cheese
3/4 C. finely chopped green onions
2 tsp. Dijon mustard
1/4 tsp. black pepper
2 (1-oz.) slices white bread
2 tsp. butter, melted
Preheat oven to 400°. Bring water to a boil in a large saucepan; add cauliflower and 1/2 tsp. salt to boiling water, and cook 4 minutes or until tender. Remove cauliflower with a slotted spoon, reserving cooking liquid; set cauliflower aside. Bring cooking liquid to a rolling boil. Add pasta, and cook 7 minutes or until al dente; drain and set aside. Lightly spoon flour into a dry measuring C., and level with a knife. Combine flour and milk in a saucepan, stirring well with a whisk. Stir in thyme and garlic; cook over medium heat until thick (about 8 minutes), stirring constantly. Remove from heat; stir in 1/4 tsp. salt, cheeses, onions, mustard, and pepper. Combine cauliflower, pasta, and cheese sauce in a large bowl. Spoon the cauliflower mixture into a 13 x 9-inch baking dish. Place bread in food processor; pulse 10 times or until coarse crumbs form to measure 1 C. Combine breadcrumbs with butter; sprinkle evenly over cauliflower mixture. Bake at 400° for 20 minutes or until lightly browned.
Yield: 6 servings
Serving size: 1 1/2 C.
Calories: 375
Fat: 10g
Fiber: 3.1g
4 club steaks, 6 oz. each and 11/2 inches thick, all visible fat removed
1 large lemon, halved
1 tsp. garlic salt
1 tsp. freshly ground black pepper
1/3 cup dijon-style mustard
4 tsp. unprocessed wheat bran
1 cup finely chopped parsley
Preheat the oven to 500°F. Place the steaks in a flat baking pan and rub both sides with lemon. Sprinkle garlic salt and pepper on both sides of each steak. Combine the mustard, bran, and parsley in a bowl and mix well. Top each steak with the mustard mixture and press it down firmly, using the palm of your hand. Place the steaks in the preheated oven for 4 minutes (5 minutes for well done) and then turn the oven off. Do not open the oven door for 30 minutes. At the end of the 30 minutes, the steaks will be cooked medium-rare.
Yield: 4 servings
Serving Size: 6oz. Steak
Calories: 302
Fat: 17g
Fiber: 0g
Notes: club steak: The short loin is the most tender cut of beef because of its location. It lies in the center of the back, between the sirloin and the rib where the muscles do little to toughen it. The tenderloin and top loin are the two main muscles in the short loin. The top loin with the bone attached is called a club steak. When separated from the bone, the same cut of meat is called a New York or Kansas City strip steak or a Delmonico steak. When portions of both the tenderloin and top loin are left on the bone, the resulting short loin steaks are called porterhouse and T-bone.
1 C. Skim Milk
3 T. Flour
1 sm. Onion
2 cloves
1 bay leaf
1/4 tsp. Each: Paprika, Sage, salt, Tabasco
1/8 tsp. Nutmeg
2 lg. Eggs, separated, plus 3 lg. Egg Whites
3/4 C. Cooked Turkey, finely chopped
1/4 C. Cooked Carrot, finely chopped
1/4 C. Tiny Frozen Peas
Preheat oven to 400 degrees. In medium heavy saucepan over low heat which milk into flour. Stud the onion with the cloves and add to the pan along with bay leaf. Cook, stirring until quite thick, about five minutes. Remove from heat and discard onion, cloves, and bay leaf. Stir in the spices and Tabasco; set aside. In large bowl whisk egg yolks until just blended. Stir in a little of the hot mixture to eggs, stirring quickly to prevent curdling, then add eggs back to the saucepan. Stir in the turkey, carrots, and peas. Beat the egg whites until stiff, but not dry. Gently folk into the turkey-vegetable mixture. Lightly coat a 11/2 qt. Souffl� pan with nonstick spray. Pour in the turkey mixture and bake, uncovered, about 25 minutes, until puffy and golden. Serve at once, as souffl� will fall.
1 C. (4 oz.) shredded reduced-fat extra-sharp cheddar cheese
1 C. chopped tomato
1 C. fat-free cottage cheese
1/3 C. sliced green onions
2 tsp. chili powder
2 garlic cloves, minced
9 (6-inch) corn tortillas
Cooking spray
1 C. taco sauce (such as Ortega)
1/4 C. shredded Monterey Jack cheese
Preheat oven to 375°. Combine first 6 ingredients in a medium bowl. Arrange 3 tortillas in bottom of an 11 x 7-inch baking dish coated with cooking spray. Spread half of cheese mixture over tortillas. Repeat procedure with 3 tortillas and remaining cheese mixture; top with remaining tortillas. Pour taco sauce over tortillas; sprinkle with Monterey Jack cheese. Bake at 375° for 20 minutes or until cheese melts.
Yield: 4 servings
Calories: 299
Fat: 6g
FIber: 4.3g
1 lb. Sirloin Steak
2 T. Flour
11/4 C. no salt added stewed tomatoes
1/2 medium onion; sliced
1/8 tsp. garlic powder
2 tsp. Worcestershire
1/2 tsp. vinegar
1/2 tsp. celery seed
1/4 tsp. thyme
1/8 t pepper
1 T. brown sugar substitute
Combine dry ingredients and pound into steak with meat tenderizer. Brown steak on both sides in a non-stick skillet. Pour in any left over dry ingredients and brown as well. Put steak in a casserole dish with a lid. Put in liquids. Cover and bake for 2 hours at 300. Uncover and cook an additional 15 to 30 minutes to thicken “gravy”
3 med. Zucchini
2 Scallions — minced
1/2 Green pepper
3 Sprigs parsley
1 C. no salt added no sugar added canned tomatoes
1/2 lb. Ground turkey breast
1/4 tsp. Pepper
1/8 tsp. Cayenne pepper
1/2 tsp. Allspice
3/4 C. cooked basmati rice
No salt Tomato paste, to taste
Lemon wedges
Place zucchini in a large deep skillet and add enough boiling water to cover. Cook for 10 to 12 minutes, and then chill quickly under cold water. Cut off stem end of each zucchini and split lengthwise. Starting from wide end of vegetable, scoop out pulp with a spoon, leaving a 1/2 inch thick shell; reserve pulp. Place shells in a 9×13 baking dish. Preheat oven to 350. In a food processor mince scallions, green peppers, and parsley. Add drained tomatoes (reserve the liquid), reserved zucchini pulp, turkey, spices, and rice and process until well mixed. Generously spoon mixture into scooped zucchini shells. Add enough water to reserved tomato liquid to make 1 cup, stir in a little tomato paste, and pour around the bottom of baking dish. Cover pan with foil and bake for 35 minutes, removing foil every 10 minutes to baste with liquid. Remove foil completely for last 5 minutes of baking. Serve hot with lemon wedges
1 1/2 pounds asparagus spears
3 baking potatoes, cut into 1-inch pieces (about 11/2 pounds)
1/2 tsp. pepper, divided
1 1/4 pounds beef tenderloin
1/4 cup water
Preheat oven to 500`. Snap off tough ends of asparagus; set aside. Toss potatoes with 1/4 tsp. pepper. Arrange in a single layer in the bottom of a broiler pan coated with cooking spray. Bake at 500` for 10 minutes. Trim fat from tenderloin, if any. Sprinkle tenderloin with 1/4 tsp. pepper. Insert meat thermometer into thickest portion of tenderloin. Add tenderloin to broiler pan, nestling it into potatoes. Bake at 500` for 20 minutes or until thermometer registers 145` (medium-rare) to 160` (medium), stirring potatoes once. Place tenderloin and potatoes on a serving platter; cover with foil. Let stand 10 minutes. Add asparagus and water to pan. Bake at 500` for 10 minutes or until asparagus is crisp-tender. Serve with tenderloin and potatoes.
1.5 lb. Boneless, Skinless Chicken Breast
1 Onion, sliced
1 Bell Pepper, sliced
4oz. Can Mushrooms, drained
2 Cloves Garlic, minced
12oz. Can Diet 7-up
Arrange chicken in a 3-quart casserole and top with remaining ingredients. Cover and bake at 350 for 35-45 minutes, or until chicken is tender. Uncover and bake 10 minutes more.
1 lb. turkey Italian sausage
5 C. herb-seasoned stuffing mix (such as Pepperidge Farm)
Cooking spray
1/2 C. at-free, less-sodium chicken broth
2 T. butter, melted
1 1/2 C. (6 oz.) shredded reduced-fat extra-sharp cheddar cheese
2 C. 2% reduced-fat milk
1/2 tsp. onion powder
1/2 tsp. freshly ground black pepper
2 (8-oz.) cartons egg substitute
Preheat oven to 325°. Remove casings from sausage. Cook sausage in a large nonstick skillet over medium-high heat until browned, stirring to crumble. Drain. Place sausage in a large bowl; add stuffing mix, tossing to combine. Place stuffing mixture in a 13 x 9-inch baking dish coated with cooking spray. Drizzle stuffing mixture with broth and butter; sprinkle with cheese. Combine milk and remaining ingredients, stirring with a whisk; pour milk mixture over stuffing mixture. Bake at 325° for 40 minutes or until set. Let casserole stand 5 minutes before serving.
Yield: 9 servings
Calaories: 298
Fat: 9.6g
Fiber: 2.9g
1/4 C. garlic cloves, finely chopped
1/2 C. scallions, minced
Pepper
2-1/2 lbs. boneless top sirloin steaks, cut 2 inches thick
Toothpicks
Heat some stock or water in a medium skillet over medium heat. Add the garlic and sauté for 5 minutes. Add the scallions and cook for 5 more minutes. Add the pepper. Remove from the heat and let cool. Prepare an outside grill with an oiled rack set 6 inches above the heat source. On a gas grill, set the heat to medium. Trim the excess fat from the steak. Make a horizontal slice through the center of the steak, parallel to the surface of the meat, about 1 inch from each side. Cut to, but not through, the opposite side. Spoon the stuffing into the pocket, spreading evenly. Secure the opening with toothpicks. Grill the steak, turning once, according to the following guidelines: 15-20 minutes for rare, 25-30 minutes for medium, or 35-40 minutes for well done. Remove the toothpicks and slice to serve.