You get another recipe, in the same day!
I don't alter this recipe at all, except to change what kind of Prego I use or if I make the sauce (and often don't use provolone since we have mozzarella). It's great as is, and you don't have to turn on the oven for the chicken :)
http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=549982
Or in case it is ever taken down:
Herbed Chicken Parmesan
This lighter version of an Italian favorite loses some of the fat but none of the taste. We recommend rice-shaped orzo pasta with this saucy chicken entrée, but you can serve spaghetti or angel hair pasta instead.
Yield: 4 servings
Ingredients
1/3 cup (1 1/2 ounces) grated fresh Parmesan cheese, divided
1/4 cup dry breadcrumbs
1 tablespoon minced fresh parsley
1/2 teaspoon dried basil
1/4 teaspoon salt, divided
1 large egg white, lightly beaten
1 pound chicken breast tenders
1 tablespoon butter
1 1/2 cups bottled fat-free tomato-basil pasta sauce (such as Muir Glen Organic)
2 teaspoons balsamic vinegar
1/4 teaspoon black pepper
1/3 cup (1 1/2 ounces) shredded provolone cheese
Preparation
Preheat broiler.
Combine 2 tablespoons of Parmesan, breadcrumbs, parsley, basil, and 1/8 teaspoon salt in a shallow dish. Place egg white in a shallow dish. Dip each chicken tender in egg white; dredge in the breadcrumb mixture. Melt butter in a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until done. Set aside.
Combine 1/8 teaspoon salt, pasta sauce, vinegar, and pepper in a microwave-safe bowl. Cover with plastic wrap; vent. Microwave sauce mixture at HIGH 2 minutes or until thoroughly heated. Pour the sauce over chicken in pan. Sprinkle evenly with the remaining Parmesan and provolone cheese. Wrap handle of pan with foil, and broil 2 minutes or until the cheese melts.
Nutritional Information
Calories:308 (30% from fat)
Fat:10.4g (sat 5.7g,mono 3g,poly 0.6g)
Protein:35.9g
Carbohydrate:16.2g
Fiber:1.8g
Cholesterol:88mg
Iron:2.3mg
Sodium:808mg
Calcium:249mg
Ann Taylor Pittman, Cooking Light, NOVEMBER 2003
Showing posts with label lowfat. Show all posts
Showing posts with label lowfat. Show all posts
Saturday, July 17, 2010
Sunday, February 21, 2010
Banana Pancakes
Made these for breakfast this morning, were pretty tasty! I didn't use the rum sauce or the nuts, but thought I'd include in case someone felt like including it. I instead sprinkled cinnamon sugar on them while in the griddle :) and used regular syrup. I also only ate 2 pancakes and had an aidell's chicken & apple sausage link with it. Yum.
Banana Pancakes
Pancakes:
1 cup all-purpose flour
1 tablespoon sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 1/4 cups low-fat buttermilk
1 tablespoon vegetable oil
1/2 teaspoon vanilla extract
1 egg
1 1/2 cups bananas -- chopped
3 tablespoons pecans -- chopped and toasted
Cinnamon-Rum Syrup:
3/4 cup corn syrup -- light-colored
1 teaspoon ground cinnamon
2 teaspoons rum
or
1 teaspoon rum extract -- * see note
1 teaspoon lemon juice
To prepare pancakes, combine first 5 ingredients in a large bowl; stir well. Combine buttermilk, oil, vanilla, and egg in a small bowl; stir well. Add to flour mixture, stirring until smooth. Fold in banana. Spoon about 1/3 cup batter for each pancake onto a hot nonstick griddle or nonstick skillet. Turn pancakes when tops are covered with bubbles and edges look cooked. To prepare Cinnamon-Rum Syrup, place corn syrup in a small saucepan, and cook over low heat until thoroughly heated. Add remaining ingredients; stir well. Serve warm over pancakes.
Yield: 9 pancakes (serving size: 3 pancakes, 1 tablespoon pecans, and 4 teaspoons syrup).
Banana Pancakes
Pancakes:
1 cup all-purpose flour
1 tablespoon sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 1/4 cups low-fat buttermilk
1 tablespoon vegetable oil
1/2 teaspoon vanilla extract
1 egg
1 1/2 cups bananas -- chopped
3 tablespoons pecans -- chopped and toasted
Cinnamon-Rum Syrup:
3/4 cup corn syrup -- light-colored
1 teaspoon ground cinnamon
2 teaspoons rum
or
1 teaspoon rum extract -- * see note
1 teaspoon lemon juice
To prepare pancakes, combine first 5 ingredients in a large bowl; stir well. Combine buttermilk, oil, vanilla, and egg in a small bowl; stir well. Add to flour mixture, stirring until smooth. Fold in banana. Spoon about 1/3 cup batter for each pancake onto a hot nonstick griddle or nonstick skillet. Turn pancakes when tops are covered with bubbles and edges look cooked. To prepare Cinnamon-Rum Syrup, place corn syrup in a small saucepan, and cook over low heat until thoroughly heated. Add remaining ingredients; stir well. Serve warm over pancakes.
Yield: 9 pancakes (serving size: 3 pancakes, 1 tablespoon pecans, and 4 teaspoons syrup).
Tuesday, February 16, 2010
Chicken Asparagus Gratin
Had this for dinner the other night, not the most amazing thing ever but I saw fresh asparagus at the store and thought it would freeze well in casserole form for my grandparents. If you aren't a big asparagus fan I think you could do cream of broccoli and broccoli as substitutes.
Chicken Asparagus Gratin
7 points / 5 servings
10 3/4 oz Campbells cream of asparagus
1/2 cup skim milk
1/2 tsp onion powder
1/8 tsp black pepper
3 cups cooked whole wheat pasta
2 cups cooked, diced chicken breast
2 cups cooked, diced asparagus
1 cup reduced fat cheddar shredded cheese
Preheat oven to 400
Combine soup, milk, onion powder, and pepper.
Stir in pasta, chicken, asparagus, and cheese. Pour into 2 quart casserole.
Bake @ 400 for 25 minutes, or until hot.
I also sprinkled a little paprika over it before baking. Was kind of bland, but ok with some garlic pepper added :)
Chicken Asparagus Gratin
7 points / 5 servings
10 3/4 oz Campbells cream of asparagus
1/2 cup skim milk
1/2 tsp onion powder
1/8 tsp black pepper
3 cups cooked whole wheat pasta
2 cups cooked, diced chicken breast
2 cups cooked, diced asparagus
1 cup reduced fat cheddar shredded cheese
Preheat oven to 400
Combine soup, milk, onion powder, and pepper.
Stir in pasta, chicken, asparagus, and cheese. Pour into 2 quart casserole.
Bake @ 400 for 25 minutes, or until hot.
I also sprinkled a little paprika over it before baking. Was kind of bland, but ok with some garlic pepper added :)
Moterrey chicken & Spanish Rice
I originally got the chicken recipe off of a website called www.aimeesadventures.com, not sure if its still active or not. Think I got this one back in 2005 on my first run of WW.
I like this chicken recipe because you can scale it to the number of chicken breasts you have. Like tonight I only have 3 so I will just 3/4 cup cheese and 3 Tbsp of BBQ and bacon bits (1/4c = 4 Tbsp for those of you who forget) :)
Monterrey Chicken
4 boneless skinless chicken breasts
1/4 cup bbq sauce
1/4 cup real bacon bits
1 cup colby blend shredded cheese
1 can rotel (diced tomatoes & chiles), drained.*
sliced green onions (optional)
ground black pepper
Preheat oven to 400 degrees. Pound out the chicken to flatten. Season each with a little pepper. Cook the chicken in a skillet over medium-low until cooked thru (no longer pink). Place each breast on a coated (with cooking spray) jelly roll (cookie sheet with sides) or large brownie pan and top each breast with 1 Tbsp BBQ sauce, 1/4 cup cheese, 1/4 cup rotel, green onions, and 1 Tbsp bacon bits.
Bake until cheese has melted (about 5 minutes).
* Recipe calls for 14oz but my can is 10oz and will be fine for 3 breasts.
Spanish Rice
6 servings / 3 points
1 can (14.5 oz) chicken broth
1 can (14.5 oz) stewed tomatoes (I've also used diced ok)
1 cup uncooked longrain rice
1 tsp olive oil
1 tsp chili powder
1/4 tsp italian seasoning
1/4 tsp garlic salt
In a large saucepan, combine all ingredients. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until rice is tender and liquid is absorbed.
I like this chicken recipe because you can scale it to the number of chicken breasts you have. Like tonight I only have 3 so I will just 3/4 cup cheese and 3 Tbsp of BBQ and bacon bits (1/4c = 4 Tbsp for those of you who forget) :)
Monterrey Chicken
4 boneless skinless chicken breasts
1/4 cup bbq sauce
1/4 cup real bacon bits
1 cup colby blend shredded cheese
1 can rotel (diced tomatoes & chiles), drained.*
sliced green onions (optional)
ground black pepper
Preheat oven to 400 degrees. Pound out the chicken to flatten. Season each with a little pepper. Cook the chicken in a skillet over medium-low until cooked thru (no longer pink). Place each breast on a coated (with cooking spray) jelly roll (cookie sheet with sides) or large brownie pan and top each breast with 1 Tbsp BBQ sauce, 1/4 cup cheese, 1/4 cup rotel, green onions, and 1 Tbsp bacon bits.
Bake until cheese has melted (about 5 minutes).
* Recipe calls for 14oz but my can is 10oz and will be fine for 3 breasts.
Spanish Rice
6 servings / 3 points
1 can (14.5 oz) chicken broth
1 can (14.5 oz) stewed tomatoes (I've also used diced ok)
1 cup uncooked longrain rice
1 tsp olive oil
1 tsp chili powder
1/4 tsp italian seasoning
1/4 tsp garlic salt
In a large saucepan, combine all ingredients. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until rice is tender and liquid is absorbed.
Thursday, February 11, 2010
Bubble Up pizza casserole
People have raved about this on the WW boards for years, tonight I'm finally trying it. Fat/Cal will vary based on how you prepare.
Basic Ingredients:
1 1/2 servings turkey pepperonis, cut into quarters - I am actually using 6oz of the diced ham cubes. Outta pepperoni.
One can of the smaller biscuits (10 biscuits per can)
15 oz can tomato sauce
1 tsp garlic powder
2 tsp Italian seasoning
I also added 1/2 tsp minced onion
1 1/4 cups reduced fat cheese
You can put whatever you'd want in it, veggies, different meat (people on the boards seemed to like turkey italian sausage and ground beef as well). Some people also say it works well with the Pillsbury canned Italian loaf diced up.
Preheat oven to 350.
In a bowl place whatever meats you use, seasonings, and sauce. Add biscuits and stir gently until covered in sauce. Pour into a treated 9x13 pan.
Bake 25 minutes.
Top with cheese, and bake 10 minutes or until the biscuits are done. Allow to sit 5 minutes before serving.
Variation posted: Use leftover taco meat, refried beans, salsa instead of pizza sauce, low fat mexican cheese, chopped tomatoes, then shredded lettuce and a little sour cream once the whole pizza is cooked. yum!
Basic Ingredients:
1 1/2 servings turkey pepperonis, cut into quarters - I am actually using 6oz of the diced ham cubes. Outta pepperoni.
One can of the smaller biscuits (10 biscuits per can)
15 oz can tomato sauce
1 tsp garlic powder
2 tsp Italian seasoning
I also added 1/2 tsp minced onion
1 1/4 cups reduced fat cheese
You can put whatever you'd want in it, veggies, different meat (people on the boards seemed to like turkey italian sausage and ground beef as well). Some people also say it works well with the Pillsbury canned Italian loaf diced up.
Preheat oven to 350.
In a bowl place whatever meats you use, seasonings, and sauce. Add biscuits and stir gently until covered in sauce. Pour into a treated 9x13 pan.
Bake 25 minutes.
Top with cheese, and bake 10 minutes or until the biscuits are done. Allow to sit 5 minutes before serving.
Variation posted: Use leftover taco meat, refried beans, salsa instead of pizza sauce, low fat mexican cheese, chopped tomatoes, then shredded lettuce and a little sour cream once the whole pizza is cooked. yum!
Cook like Julia without all the fat
This is another yanked off the WW boards, will probably be deleted soon since its apparently in the WW cookbook this month.
BOEUF BOURGUIGNON
Prep: 25 minutes Cook: 1 hr 45 min
Serves 6
*2 lbs bottom round roast, trimmed and cut into 3/4 inch cubes
*1/4 cup AP flour
*1 TBS olive oil
*1 14.5 ounce can low sodium beef broth
*1 cup red wine
*1 16 ounce pkg frozen pearl onions
*10 ounces cremini mushrooms, quartered
*2 TBS tomato paste
*4 cloves garlic, chopped
*1 TBS fresh thyme, chopped
*1 bay leaf
*1/2 tsp salt
*1/4 tsp pepper
*1 lb carrots, thickly sliced
*2 TBS chopped fresh flat leaf parsley
1. Toss beef cubes and flour in a bowl til evenly coated. Heat oil in a large Dutch oven over med-hi heat. Add beef, in batches if necessary, and cook until browned, about 6 minutes. Transfer to a bowl with a slotted spoon.
2. Add broth, wine, onions, mushrooms, tomato paste, garlic, thyme, bay leaf, salt and pepper; bring to a boil, scraping up any bits from bottom of the pan. Stir in beef and reduce heat. Cover and simmer 1 hour.
3. Stir in carrots. Cover and simmer again for 30 minutes. Serve sprinkled with chopped parsley.
Per serving (1 1/3 cups) 381 calories, 9g fat, 376 mg sodium, 24 g carbs, 4 g fiber, 49 g protein
BOEUF BOURGUIGNON
Prep: 25 minutes Cook: 1 hr 45 min
Serves 6
*2 lbs bottom round roast, trimmed and cut into 3/4 inch cubes
*1/4 cup AP flour
*1 TBS olive oil
*1 14.5 ounce can low sodium beef broth
*1 cup red wine
*1 16 ounce pkg frozen pearl onions
*10 ounces cremini mushrooms, quartered
*2 TBS tomato paste
*4 cloves garlic, chopped
*1 TBS fresh thyme, chopped
*1 bay leaf
*1/2 tsp salt
*1/4 tsp pepper
*1 lb carrots, thickly sliced
*2 TBS chopped fresh flat leaf parsley
1. Toss beef cubes and flour in a bowl til evenly coated. Heat oil in a large Dutch oven over med-hi heat. Add beef, in batches if necessary, and cook until browned, about 6 minutes. Transfer to a bowl with a slotted spoon.
2. Add broth, wine, onions, mushrooms, tomato paste, garlic, thyme, bay leaf, salt and pepper; bring to a boil, scraping up any bits from bottom of the pan. Stir in beef and reduce heat. Cover and simmer 1 hour.
3. Stir in carrots. Cover and simmer again for 30 minutes. Serve sprinkled with chopped parsley.
Per serving (1 1/3 cups) 381 calories, 9g fat, 376 mg sodium, 24 g carbs, 4 g fiber, 49 g protein
Wednesday, February 10, 2010
Chicken Tamale Casserole
Since I began watching what I ate again, one thing I really missed is mexican food. I love the stuff, can't get enough. So when this recipe came up on the recipe review board on WW online, I was quite excited. I'm trying it for the first time tonight, hope its good :)
Chicken Tamale Casserole
Yield: 8 servings (I am making it 6, I know I'll want to eat a lot and I'll take the extra few points.)
Ingredients
1 cup (4 ounces) preshredded 4-cheese Mexican blend cheese, divided
1/3 cup fat-free milk
1/4 cup egg substitute
1 teaspoon ground cumin
1/8 teaspoon ground red pepper
1 (14 3/4-ounce) can cream-style corn
1 (8.5-ounce) box corn muffin mix (i.e. martha white or jiffy)
1 (4-ounce) can chopped green chiles, drained
Cooking spray
1 (10-ounce) can red enchilada sauce (such as Old El Paso)
2 cups shredded cooked chicken breast (I'm doing a pound of chicken diced)
1/2 cup sour cream (I like RF)
Preparation
1. Preheat oven to 400°.
2. Combine 1/4 cup cheese and next 7 ingredients (through chiles) in a large bowl, stirring just until moist. Pour mixture into a 13 x 9–inch baking dish coated with cooking spray.
3. Bake at 400° for 15 minutes or until set. (Original poster notes: It took way longer to set for me, like 30 min at least) Pierce entire surface liberally with a fork; pour enchilada sauce over top. Top with chicken; sprinkle with remaining 3/4 cup cheese. Bake at 400° for 15 minutes or until cheese melts. Remove from oven; let stand 5 minutes. Cut into 8 pieces; top each serving with 1 tablespoon sour cream.
Chicken Tamale Casserole
Yield: 8 servings (I am making it 6, I know I'll want to eat a lot and I'll take the extra few points.)
Ingredients
1 cup (4 ounces) preshredded 4-cheese Mexican blend cheese, divided
1/3 cup fat-free milk
1/4 cup egg substitute
1 teaspoon ground cumin
1/8 teaspoon ground red pepper
1 (14 3/4-ounce) can cream-style corn
1 (8.5-ounce) box corn muffin mix (i.e. martha white or jiffy)
1 (4-ounce) can chopped green chiles, drained
Cooking spray
1 (10-ounce) can red enchilada sauce (such as Old El Paso)
2 cups shredded cooked chicken breast (I'm doing a pound of chicken diced)
1/2 cup sour cream (I like RF)
Preparation
1. Preheat oven to 400°.
2. Combine 1/4 cup cheese and next 7 ingredients (through chiles) in a large bowl, stirring just until moist. Pour mixture into a 13 x 9–inch baking dish coated with cooking spray.
3. Bake at 400° for 15 minutes or until set. (Original poster notes: It took way longer to set for me, like 30 min at least) Pierce entire surface liberally with a fork; pour enchilada sauce over top. Top with chicken; sprinkle with remaining 3/4 cup cheese. Bake at 400° for 15 minutes or until cheese melts. Remove from oven; let stand 5 minutes. Cut into 8 pieces; top each serving with 1 tablespoon sour cream.
Monday, February 1, 2010
New pork recipe
Have I mentioned I love the Pork Board's website? Because I do. It's got a lot of great recipes. I got one of our favorite grilled recipes on there too. Think I already posted it here.
Anyways, here's tonight's pork dinner: Mustard-Herb crusted pork loin - I used the whole grain dijon mustard :) I'm having a sweet potato and Dad/Chris get some redskins tossed with EVOO and garlic/onion/season salt wrapped in foil and baked.
edited: YUM. This was good, different from the normal "shake some seasonings on and throw it in the oven". Will make again. I used 2 Tbsp of egg beaters insted of the yolks it called for and used the whole grain mustard.
And sometime this summer, since I finally got a citrus zester & manual (by hand) juicer I am going to try this one for my Margarita loving husband. Margarita pork roast.
Also a big step for me today: I ate oatmeal and didn't gag. I bought some of the Quaker low sugar variety pack since my hubby loves the maple/brown sugar kind. I tried the apple cinnamon and it okay made with milk. I think it'd be nasty made with water. They have a blueberry muffin one I want to try next. Oatmeal is only 2 points made with water and 3 made with 1/2 cup skim. Think I'll eat the point to not have it be funny. ;)
Anyways, here's tonight's pork dinner: Mustard-Herb crusted pork loin - I used the whole grain dijon mustard :) I'm having a sweet potato and Dad/Chris get some redskins tossed with EVOO and garlic/onion/season salt wrapped in foil and baked.
edited: YUM. This was good, different from the normal "shake some seasonings on and throw it in the oven". Will make again. I used 2 Tbsp of egg beaters insted of the yolks it called for and used the whole grain mustard.
And sometime this summer, since I finally got a citrus zester & manual (by hand) juicer I am going to try this one for my Margarita loving husband. Margarita pork roast.
Also a big step for me today: I ate oatmeal and didn't gag. I bought some of the Quaker low sugar variety pack since my hubby loves the maple/brown sugar kind. I tried the apple cinnamon and it okay made with milk. I think it'd be nasty made with water. They have a blueberry muffin one I want to try next. Oatmeal is only 2 points made with water and 3 made with 1/2 cup skim. Think I'll eat the point to not have it be funny. ;)
Saturday, January 30, 2010
Chicken Salad
HG's Sweet 'n Chunky Chicken Salad
Ingredients:
1 cup (about 4.5 oz.) cooked & roughly chopped skinless lean chicken breast
1/2 cup chopped Persian or Kirby cucumber
1/3 cup red seedless grapes, halved
1/3 cup chopped apple
1/4 cup plain fat-free yogurt
2 tbsp. fat-free mayonnaise
1 no-calorie sweetener packet (like Splenda)
1/4 tsp. lemon pepper seasoning
dash salt
Directions:
Mix together the yogurt, mayonnaise, sweetener, lemon pepper seasoning, and salt. Coat the chicken in this mixture, and then stir in the chopped cucumber, grape halves, and chopped apple. Then try not to pass out as you chow down on this insanely good chicken salad! MAKES 2 SERVINGS
Serving Size: half of recipe (about 1 cup)
Calories: 145 Fat: 1.5g Sodium: 332mg Carbs: 14g Fiber: 1g Sugars: 10g Protein: 21g
POINTS® value 3*
Ingredients:
1 cup (about 4.5 oz.) cooked & roughly chopped skinless lean chicken breast
1/2 cup chopped Persian or Kirby cucumber
1/3 cup red seedless grapes, halved
1/3 cup chopped apple
1/4 cup plain fat-free yogurt
2 tbsp. fat-free mayonnaise
1 no-calorie sweetener packet (like Splenda)
1/4 tsp. lemon pepper seasoning
dash salt
Directions:
Mix together the yogurt, mayonnaise, sweetener, lemon pepper seasoning, and salt. Coat the chicken in this mixture, and then stir in the chopped cucumber, grape halves, and chopped apple. Then try not to pass out as you chow down on this insanely good chicken salad! MAKES 2 SERVINGS
Serving Size: half of recipe (about 1 cup)
Calories: 145 Fat: 1.5g Sodium: 332mg Carbs: 14g Fiber: 1g Sugars: 10g Protein: 21g
POINTS® value 3*
Thursday, January 28, 2010
Mmmm Minestrone
Hungry girl promises its good, we'll see, I love the Olive Garden's minestrone. Probably not too authentic, but I'm 0% Italian so you can fool me. I'm using chicken broth and ditalini pasta since it's what I have, and northern beans since I couldn't find canellini and throwing in some corn & celery. I'm living dangerously. Going to have some foccacia and salad with it :) should be pretty tasty, and Dad won't care that its meatless and my veggie-adverse husband will be out of town. Should be something good and healthy to freeze for my grandparents too. Haven't been freezing latley since they don't handle spicy well.
Here's the recipe, for those of you who don't get the HG e-mails.
Hungry Girl's Mmm-mmm Minestrone
PER SERVING (1 generous cup): 105 calories, 0.5g fat, 512mg sodium, 19.5g carbs, 4.5g fiber, 4g sugars, 5g protein -- POINTS® value 1*
Need a big pot of soup PACKED with veggies (not calories!), but don't want to spend forever chopping? This recipe is a DELICIOUS shortcut to Soupville!
Ingredients:
Two 14-oz. cans (3 1/2 cups) fat-free vegetable broth
Two 14.5-oz. cans diced tomatoes, drained
One 15-oz. can cannellini (white kidney) beans, drained and rinsed
One 10-oz. package frozen spinach, mostly thawed
1 cup frozen cut green beans
1 cup frozen peas and carrots
1 cup uncooked whole-wheat-blend rotini or penne pasta
1 tbsp. dried minced onion
2 tsp. chopped garlic
1 tsp. Italian seasoning
1 bay leaf
Salt and black pepper, to taste
Directions:
Combine all ingredients in a large pot on the stove. Add 1 cup water and stir it up. Cover and bring to a boil.
Reduce heat to low and allow soup to simmer, covered, for 10 minutes. Remove bay leaf, add salt and pepper to taste, and serve!
MAKES 10 SERVINGS
Here's the recipe, for those of you who don't get the HG e-mails.
Hungry Girl's Mmm-mmm Minestrone
PER SERVING (1 generous cup): 105 calories, 0.5g fat, 512mg sodium, 19.5g carbs, 4.5g fiber, 4g sugars, 5g protein -- POINTS® value 1*
Need a big pot of soup PACKED with veggies (not calories!), but don't want to spend forever chopping? This recipe is a DELICIOUS shortcut to Soupville!
Ingredients:
Two 14-oz. cans (3 1/2 cups) fat-free vegetable broth
Two 14.5-oz. cans diced tomatoes, drained
One 15-oz. can cannellini (white kidney) beans, drained and rinsed
One 10-oz. package frozen spinach, mostly thawed
1 cup frozen cut green beans
1 cup frozen peas and carrots
1 cup uncooked whole-wheat-blend rotini or penne pasta
1 tbsp. dried minced onion
2 tsp. chopped garlic
1 tsp. Italian seasoning
1 bay leaf
Salt and black pepper, to taste
Directions:
Combine all ingredients in a large pot on the stove. Add 1 cup water and stir it up. Cover and bring to a boil.
Reduce heat to low and allow soup to simmer, covered, for 10 minutes. Remove bay leaf, add salt and pepper to taste, and serve!
MAKES 10 SERVINGS
Monday, January 25, 2010
You get a two-fer
Some recent finds that are low fat and tasty:
Mann's broccoli slaw. Mom would be so proud I eat broccoli now, I was the kid who ran screaming from it. Made a salad with mandarin oranges, cooked chicken, water chestnuts, almonds, and my favorite Ken's lite Asian Sesame dressing. So yummy. Good recipes on their bags, on their site, and on hungry girl.
I made a spicy peanut chicken from that low fat crock pot cook book I posted about awhile ago, the healthy slowcooker and it was tasty.
Mann's broccoli slaw. Mom would be so proud I eat broccoli now, I was the kid who ran screaming from it. Made a salad with mandarin oranges, cooked chicken, water chestnuts, almonds, and my favorite Ken's lite Asian Sesame dressing. So yummy. Good recipes on their bags, on their site, and on hungry girl.
I made a spicy peanut chicken from that low fat crock pot cook book I posted about awhile ago, the healthy slowcooker and it was tasty.
Spaghetti Casserole
This is a weightwatchers friendly recipe I used last time I did WW back in 2005. My husband liked it a lot, so I'm breaking it out again this go around.
Ingredients:
8oz cooked whole wheat spaghetti
6 slices Kraft 2% singles
3 cups boca meat or about 1 lb ground turkey, cooked/crumbled
jar of favorite marinara (5 or 6 1/2c servings)
1 cup reduced fat 4 cheese italian
most of a pack of a turkey pepperoni "pillow pack"
Preheat oven to 350, cook spaghetti, pam a 9x13 pan.
layer starting on bottom:
spaghetti
american cheese
crumbled meat (boca or turkey)
pepperoni
sauce
shredded cheese
bake @ 350 for 30 minutes
Ingredients:
8oz cooked whole wheat spaghetti
6 slices Kraft 2% singles
3 cups boca meat or about 1 lb ground turkey, cooked/crumbled
jar of favorite marinara (5 or 6 1/2c servings)
1 cup reduced fat 4 cheese italian
most of a pack of a turkey pepperoni "pillow pack"
Preheat oven to 350, cook spaghetti, pam a 9x13 pan.
layer starting on bottom:
spaghetti
american cheese
crumbled meat (boca or turkey)
pepperoni
sauce
shredded cheese
bake @ 350 for 30 minutes
Monday, January 18, 2010
Beef & Barley with rosemary and orange
Large slow cooker (5 quart minimum) required.
From the book "The Healthy Slow Cooker" by Judith Finlayson. Book has some whackadoodle recipes I'd never try (in addition to the whole seafood chapter) but has some neat ideas. Did you know you can bake bread in your slow cooker if you have a pan that fits it?
Beef and Barley with Rosemary and Orange
8 servings
Ingredients:
2Tbsp olive oil, divided
2lbs trimmed stewing beef, cut into 1 inch cubes
8oz mushrooms (small ones quartered, large ones sliced)
3 cooking onions, finely chopped
4 stalks celery, diced
4 carrots, peeled and diced (I just used about 3/4 cup matchstick carrots)
4 cloves of garlic, minced (2 tsp minced garlic)
4 sprigs fresh rosemary –or- 2tsp dried rosemary, crumbled
1 tsp cracked black peppercorns
Grated zest and juice of 1 orange
1 cup whole (hulled) or pot barely, rinsed
3 cups beef stock
1 1/2 cups dry red wine
Salt, optional (it says if you don’t use reduced sodium beef stock to not add)
(I skipped shrooms because the scare Chris and just used the quaker quick barley)
Persillade (optional):
1 cup finely chopped parsley
4 cloves of garlic, minced
1 tsp balsamic vinegar
(note says this adds a “zesty finish” while allowing you to enjoy the health benefits of garlic free from worry about garlic breath because the parsley works to negate any offensive odor.)
1. In a (huge) skillet, heat 1tbsp of the oil over medium-high heat. Add beef, in batches and cook, stirring until browned, about 4 minutes per batch. Transfer to slow cooker stoneware (I drained mine on paper towels on a plate first and rinsed/wiped out the pan).
2. Add remaining 1 tbsp oil to pan. Add mushrooms and toss until lightly seared, about 2 minutes. Transfer to slow cooker stoneware. Reduce heat to medium. Add onions, celery, and carrots and cook, stirring until carrots are softened, about 7 minutes. Add garlic, rosemary, peppercorns (I used fresh ground pepper) and orange zest and cook, stirring for 1 minute. Add barley and toss to coat. Add orange juice, beef stock, and wine and bring to a boil. (this is where the huge skillet is required). Season to taste with salt, if desired. Transfer to slow cooker stoneware, stir well.
3. Cover and cook on low 8 hours or high for 4, or until meat is tender.
4. Persillade (optional): In a bowl, combine parsley, garlic, and vinegar. Set aside at room temperature for 30 minutes to allow flavors to develop. Ladle stew onto plates and garnish with persillade, if using.
book recommends a tossed green salad & crusty whole grain roll.
From the book "The Healthy Slow Cooker" by Judith Finlayson. Book has some whackadoodle recipes I'd never try (in addition to the whole seafood chapter) but has some neat ideas. Did you know you can bake bread in your slow cooker if you have a pan that fits it?
Beef and Barley with Rosemary and Orange
8 servings
Ingredients:
2Tbsp olive oil, divided
2lbs trimmed stewing beef, cut into 1 inch cubes
8oz mushrooms (small ones quartered, large ones sliced)
3 cooking onions, finely chopped
4 stalks celery, diced
4 carrots, peeled and diced (I just used about 3/4 cup matchstick carrots)
4 cloves of garlic, minced (2 tsp minced garlic)
4 sprigs fresh rosemary –or- 2tsp dried rosemary, crumbled
1 tsp cracked black peppercorns
Grated zest and juice of 1 orange
1 cup whole (hulled) or pot barely, rinsed
3 cups beef stock
1 1/2 cups dry red wine
Salt, optional (it says if you don’t use reduced sodium beef stock to not add)
(I skipped shrooms because the scare Chris and just used the quaker quick barley)
Persillade (optional):
1 cup finely chopped parsley
4 cloves of garlic, minced
1 tsp balsamic vinegar
(note says this adds a “zesty finish” while allowing you to enjoy the health benefits of garlic free from worry about garlic breath because the parsley works to negate any offensive odor.)
1. In a (huge) skillet, heat 1tbsp of the oil over medium-high heat. Add beef, in batches and cook, stirring until browned, about 4 minutes per batch. Transfer to slow cooker stoneware (I drained mine on paper towels on a plate first and rinsed/wiped out the pan).
2. Add remaining 1 tbsp oil to pan. Add mushrooms and toss until lightly seared, about 2 minutes. Transfer to slow cooker stoneware. Reduce heat to medium. Add onions, celery, and carrots and cook, stirring until carrots are softened, about 7 minutes. Add garlic, rosemary, peppercorns (I used fresh ground pepper) and orange zest and cook, stirring for 1 minute. Add barley and toss to coat. Add orange juice, beef stock, and wine and bring to a boil. (this is where the huge skillet is required). Season to taste with salt, if desired. Transfer to slow cooker stoneware, stir well.
3. Cover and cook on low 8 hours or high for 4, or until meat is tender.
4. Persillade (optional): In a bowl, combine parsley, garlic, and vinegar. Set aside at room temperature for 30 minutes to allow flavors to develop. Ladle stew onto plates and garnish with persillade, if using.
book recommends a tossed green salad & crusty whole grain roll.
Monday, January 4, 2010
Healthy recipe to share :)
This was excellent with some brown rice, crinkle cut carrots, and a mixed greens salad with mandarin oranges & almonds on it. :)
Hoisin Chicken
POINTS: 5, 4 servings
1/4 cup(s) hoisin sauce
1 tsp dark sesame oil
2 Tbsp honey
1 Tbsp Seasoned rice wine vinegar
2 tsp cornstarch
2 tsp water
1/4 tsp garlic powder
1/4 tsp ground ginger
1/8 tsp five-spice powder
1/4 tsp black pepper
1/4 tsp table salt
1 pound(s) Chicken breast, skinless, boneless, raw (I bought the Tyson trimmed & ready thin chicken, there were 4 in the package).
Preheat broiler on medium. combine hoisin, honey, vinegar, sesame oil, in a saucepan, bring to a boil.
Combine cornstarch and water and add to mixture, stirring.
Cook 1 minute, remove from heat and set aside. mix spices and rub evenly over both sides of chicken. Spray line a broiler pan with foil and spray pan grate with non stick spray, add chicken, broil 5 minutes.
Brush with hoisin mixture and cook for 5 minutes more. turn over and brush with sauce, broil 5 minutes, basting often, until done.
Hoisin Chicken
POINTS: 5, 4 servings
1/4 cup(s) hoisin sauce
1 tsp dark sesame oil
2 Tbsp honey
1 Tbsp Seasoned rice wine vinegar
2 tsp cornstarch
2 tsp water
1/4 tsp garlic powder
1/4 tsp ground ginger
1/8 tsp five-spice powder
1/4 tsp black pepper
1/4 tsp table salt
1 pound(s) Chicken breast, skinless, boneless, raw (I bought the Tyson trimmed & ready thin chicken, there were 4 in the package).
Preheat broiler on medium. combine hoisin, honey, vinegar, sesame oil, in a saucepan, bring to a boil.
Combine cornstarch and water and add to mixture, stirring.
Cook 1 minute, remove from heat and set aside. mix spices and rub evenly over both sides of chicken. Spray line a broiler pan with foil and spray pan grate with non stick spray, add chicken, broil 5 minutes.
Brush with hoisin mixture and cook for 5 minutes more. turn over and brush with sauce, broil 5 minutes, basting often, until done.
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