Prep Time: 30 minutes Start to Finish: 30 minutes
Ingredients:
8oz uncooked linguine
2 teaspoons butter or margarine
2 tablespoons finely chopped shallot
1 clove garlic, finely chopped
1 pint (2 cups) fat-free half-and-half
3 tablespoons all-purpose flour
1/2 cup reduced-fat sour cream
1/4 cup shredded fresh Parmesan cheese
1/2 teaspoon salt
1/8 teaspoon white pepper
1 1/4-lb chicken breast strips for stir-fry (I substituted chicken breast strips with shrimp)
1 jar (7oz) roasted red bell peppers, drained, thinly sliced
1/3 cup shredded fresh Parmesan cheese
2 tablespoons chopped fresh parsley
1 In 4-quart Dutch oven, cook linguine as directed on package. Drain; rinse with hot water. Return to Dutch over to keep warm.
2 Meanwhile, in 2-quart saucepan, melt butter over medium heat. Add shallot and garlic; cook and stir 1 minute. In medium bowl, beat half-and-half and flour with wire whisk; add to saucepan. Heat to boiling, stirring frequently. Beat in sour cream with wire whisk. Reduce heat to low; cook 1 to 2 minutes or until heated. Remove from heat; stir in 1/4 cup cheese, the salt and pepper.
3 Heat 12-inch nonstick skillet over medium-high heat. Add chicken (or shrimp); cook about 5 minutes, stirring frequently, until no longer pink in center.
4 Add chicken (or shrimp), bell peppers and sauce to linguine; stir to mix. Cook over low heat until thoroughly heated. Garnish each serving with cheese and parsley.
1 Serving: Calories 410 (Calories from Fat 100); Total Fat 12g (Saturated Fat 6g); Cholesterol 75mg; Sodium 710mg; Total Carbohydrate 44g (Dietary Fiber 3g; Sugars 8g); Protein 33g
% Daily Value: Vitamin A 40%; Vitamin C 45%; Calcium 25%; Iron 15%
Thursday, October 6, 2011
Lemon Chicken with Olives
Prep Time: 10 minutes Start to Finish: 20 minutes
Ingredients:
4 boneless skinless chicken breast halves (about 1 1/4 lb)
1 tablespoon olive or canola oil
1 tablespoon lemon juice
1 teaspoon salt-free lemon-and-pepper seasoning (I used Mrs. Dash's.)
1/4 cup sliced ripe olives
4 thin slices lemon
1 Set oven control to broil. Spray broiler pan rack with cooking spray. Starting at thickest edge of each chicken breast, cut horizontally almost to opposite side. Open cut chicken breast so it's an even thickness.
2 In small bowl, mix oil and lemon juice. Drizzle over both sides of chicken breasts. Sprinkle both sides with lemon-and-pepper seasoning. Place on rack in broiler pan.
3 Broil with tops 4 inches from heat about 10 minutes, turning once and topping with olives and lemon slices during last 2 minutes of broiling, until chicken is no longer pink in center.
*This is great served over long-grain rice. Try adding any green or orange vegetable (green beans and carrots) or a tasty vegetable salad.
1 Serving: Calories 210 (Calories from Fat 80); Total Fat 9g (Saturated Fat 2g); Cholesterol 85mg; Sodium 240mg; Total Carbohydrate 2g (Dietary Fiber 0g; Sugars 0g); Protein 31g
% Daily Values: Vitamin A 0%; Vitamin C 4%; Calcium 2%; Iron 8%
Ingredients:
4 boneless skinless chicken breast halves (about 1 1/4 lb)
1 tablespoon olive or canola oil
1 tablespoon lemon juice
1 teaspoon salt-free lemon-and-pepper seasoning (I used Mrs. Dash's.)
1/4 cup sliced ripe olives
4 thin slices lemon
1 Set oven control to broil. Spray broiler pan rack with cooking spray. Starting at thickest edge of each chicken breast, cut horizontally almost to opposite side. Open cut chicken breast so it's an even thickness.
2 In small bowl, mix oil and lemon juice. Drizzle over both sides of chicken breasts. Sprinkle both sides with lemon-and-pepper seasoning. Place on rack in broiler pan.
3 Broil with tops 4 inches from heat about 10 minutes, turning once and topping with olives and lemon slices during last 2 minutes of broiling, until chicken is no longer pink in center.
*This is great served over long-grain rice. Try adding any green or orange vegetable (green beans and carrots) or a tasty vegetable salad.
1 Serving: Calories 210 (Calories from Fat 80); Total Fat 9g (Saturated Fat 2g); Cholesterol 85mg; Sodium 240mg; Total Carbohydrate 2g (Dietary Fiber 0g; Sugars 0g); Protein 31g
% Daily Values: Vitamin A 0%; Vitamin C 4%; Calcium 2%; Iron 8%
Southwestern Potato Patties
Prep Time: 10 minutes Start to Finish: 25 minutes
Ingredients:
1 bag (1-lb 4oz) refrigerated Southwest-style shredded hash brown potatoes
**I couldn't find Southwest-style so I bought regular shredded hash brown potatoes and southwest seasoning (Mrs. Dash Southwest Chipotle) and seasoned the hash brown potatoes myself.
3 eggs, beaten, or 3/4 cup fat-free egg product
1 cup shredded reduced-fat Cheddar cheese (4oz)
1/2 cup Original Bisquick Mix
1/4 cup canola or olive oil
1 can (11oz) whole-kernel corn with red and green peppers, drained
1 can (15oz) black beans, rinsed, drained
1/4 cup thick-and-chunky salsa
1 In large bowl, mix potatoes, eggs, cheese, and Bisquick mix.
2 In 12-inch skillet, heat 2 tablespoons of the oil over medium heat. For each patty, spoon about 1/2 cup potato mixture into oil in skillet. Flatten with the back of spatula.
3 Cook patties about 4 minutes, turning once, until golden brown. Remove from skillet and cover to keep warm while cooking remaining patties. Add remaining 2 tablespoons oil as needed to prevent sticking.
4 In 2-quart saucepan, heat corn, beans, and salsa over medium heat 2 to 3 minutes, stirring occasionally, until hot. Serve over patties.
1 Serving: Calories 420 (Calories from Fat 140); Total Fat 15g (Saturated Fat 3g); Cholesterol 110mg; Sodium 670mg; Total Carbohydrate 59g (Dietary Fiber 8g; Sugars 5g); Protein 17g
% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 20%; Iron 15%
Ingredients:
1 bag (1-lb 4oz) refrigerated Southwest-style shredded hash brown potatoes
**I couldn't find Southwest-style so I bought regular shredded hash brown potatoes and southwest seasoning (Mrs. Dash Southwest Chipotle) and seasoned the hash brown potatoes myself.
3 eggs, beaten, or 3/4 cup fat-free egg product
1 cup shredded reduced-fat Cheddar cheese (4oz)
1/2 cup Original Bisquick Mix
1/4 cup canola or olive oil
1 can (11oz) whole-kernel corn with red and green peppers, drained
1 can (15oz) black beans, rinsed, drained
1/4 cup thick-and-chunky salsa
1 In large bowl, mix potatoes, eggs, cheese, and Bisquick mix.
2 In 12-inch skillet, heat 2 tablespoons of the oil over medium heat. For each patty, spoon about 1/2 cup potato mixture into oil in skillet. Flatten with the back of spatula.
3 Cook patties about 4 minutes, turning once, until golden brown. Remove from skillet and cover to keep warm while cooking remaining patties. Add remaining 2 tablespoons oil as needed to prevent sticking.
4 In 2-quart saucepan, heat corn, beans, and salsa over medium heat 2 to 3 minutes, stirring occasionally, until hot. Serve over patties.
1 Serving: Calories 420 (Calories from Fat 140); Total Fat 15g (Saturated Fat 3g); Cholesterol 110mg; Sodium 670mg; Total Carbohydrate 59g (Dietary Fiber 8g; Sugars 5g); Protein 17g
% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 20%; Iron 15%
Sausage Pizza Sloppy Joes
Prep Time: 25 minutes Start to Finish: 4 hours 25 minutes
Ingredients:
1 1/2lb bulk Italian sausage
2 cups frozen stir-fry bell peppers and onions (from 1-lb bag), thawed
1 can (15oz) pizza sauce
1/2 teaspoon Italian seasoning
3 plum (Roma) tomatoes, coarsely chopped (1 cup)
18 sandwich buns
1 1/4 cups shredded part-skim mozzarella cheese (5oz)
1 In 10-inch skillet, cook sausage over medium-high heat 9 to 11 minutes, stirring occasionally, until no longer pink; drain.
2 Spray 3- to 4-quart slow cooker with cooking spray. Mix sausage, stir-fry vegetables, pizza sauce, and Italian seasoning in cooker.
3 Cover and cook on Low heat setting 4 to 6 hours.
4 Stir in tomatoes. To serve, fill buns with sausage mixture and sprinkle with cheese.
1 sandwich: Calories 250 (Calories from Fat 100); Total Fat 11g (Saturated Fat 4g); Cholesterol 25mg; Sodium 680mg; Total Carbohydrate 26g (Dietary Fiber 2g; Sugars 3g); Protein 12g
% Daily Value: Vitamin A 6%; Vitamin C 10%; Calcium 15%; Iron 10%
Ingredients:
1 1/2lb bulk Italian sausage
2 cups frozen stir-fry bell peppers and onions (from 1-lb bag), thawed
1 can (15oz) pizza sauce
1/2 teaspoon Italian seasoning
3 plum (Roma) tomatoes, coarsely chopped (1 cup)
18 sandwich buns
1 1/4 cups shredded part-skim mozzarella cheese (5oz)
1 In 10-inch skillet, cook sausage over medium-high heat 9 to 11 minutes, stirring occasionally, until no longer pink; drain.
2 Spray 3- to 4-quart slow cooker with cooking spray. Mix sausage, stir-fry vegetables, pizza sauce, and Italian seasoning in cooker.
3 Cover and cook on Low heat setting 4 to 6 hours.
4 Stir in tomatoes. To serve, fill buns with sausage mixture and sprinkle with cheese.
1 sandwich: Calories 250 (Calories from Fat 100); Total Fat 11g (Saturated Fat 4g); Cholesterol 25mg; Sodium 680mg; Total Carbohydrate 26g (Dietary Fiber 2g; Sugars 3g); Protein 12g
% Daily Value: Vitamin A 6%; Vitamin C 10%; Calcium 15%; Iron 10%
Slow-Cooked Pork Burrito Bowls
Prep Time: 15 minutes Start to Finish: 8 hours 15 minutes
Ingredients:
Ingredients:
- 2-lb boneless pork shoulder roast
- 1 can (15-16oz) pinto beans, rinsed, drained
- 2 tablespoons taco seasoning mix
- 1 can (4.5oz) diced green chiles, undrained
- 2 packages (7.6oz each) Spanish rice mix
- 5 cups water
- 1 tablespoon butter or margarine
- 1 1/2 cups shredded Mexican blend cheese (6oz)
- 2 1/4 cups shredded lettuce
- 1/2 cup thick-and-chunky salsa
1 If pork roast comes in netting or is tied, remove netting or strings. In 3- to 4-quart slow cooker, place pork. Pour beans around pork. Sprinkle taco seasoning mix over pork. Pour green chiles over beans.
2 Cover and cook on Low heat setting 8 to 10 hours.
3 About 45 minutes before serving, in 3-quart saucepan, make rice mixes as directed on package, using water and butter.
4 Remove pork from cooker; place on cutting board. Use 2 forks to pull pork into shreds. Return pork to cooker; gently stir to mix with beans.
5 To serve, spoon rice into each serving bowl and top with pork mixture, cheese, lettuce, and salsa.
1 Serving: Calories 450 (Calories fron Fat 160); Total Fat 18g (Saturated Fat 8g); Cholesterol 75mg; Sodium 1050mg; Total Carbohydrate 46g (Dietary Fiber 5g; Sugars 4g); Protein 30g
% Daily Value: Vitamin A 15%; Vitamin C 15%; Calcium 20%; Iron 20%
1 Serving: Calories 450 (Calories fron Fat 160); Total Fat 18g (Saturated Fat 8g); Cholesterol 75mg; Sodium 1050mg; Total Carbohydrate 46g (Dietary Fiber 5g; Sugars 4g); Protein 30g
% Daily Value: Vitamin A 15%; Vitamin C 15%; Calcium 20%; Iron 20%
Thursday, September 15, 2011
Raspberry-Chocolate Bars (Dessert)
Prep Time: 20 minutes Start to Finish: 3 hours 20 minutes
Ingredients:
1 1/2 cups all-purpose flour
3/4 cup sugar
3/4 cup butter or margarine; softened
1 box (10oz) frozen raspberries in syrup, thawed, undrained
1/4 cup orange juice
1 tablespoon cornstarch
3/4 cup miniature semisweet chocolate chips
1 Heat oven to 350. In medium bowl, beat flour, sugar, and butter with electric mixer on medium speed, or mix with spoon. Press in bottom of ungreased 13x9-inch pan. Bake 15 minutes.
2 Meanwhile, in 1-quart saucepan, mix raspberries, orange juice and cornstarch. Heat to boiling, stirring constantly. Boil and stir 1 minute. Cool 10 minutes.
3 Sprinkle chocolate chips over baked layer. Spoon raspberry mixture over chocolate chips; spread carefully.
4 Bake about 20 minutes or until raspberry mixture is set. Cool 30 minutes. Refrigerate at least 1 hour for easier cutting. For bars, cut into 8 rows by 6 rows.
1 Bar: Calories 70 (Calories from Fat 35); Total Fat 3.5g (Saturated Fat 2g); Cholesterol 10mg; Sodium 20mg; Total Carbohydrate 10g (Dietary Fiber 0g; Sugars 6g); Protein 0g
% Daily Value: Vitamin A 2%; Vitamin C 0%; Calcium 0%; Iron 0%
Ingredients:
1 1/2 cups all-purpose flour
3/4 cup sugar
3/4 cup butter or margarine; softened
1 box (10oz) frozen raspberries in syrup, thawed, undrained
1/4 cup orange juice
1 tablespoon cornstarch
3/4 cup miniature semisweet chocolate chips
1 Heat oven to 350. In medium bowl, beat flour, sugar, and butter with electric mixer on medium speed, or mix with spoon. Press in bottom of ungreased 13x9-inch pan. Bake 15 minutes.
2 Meanwhile, in 1-quart saucepan, mix raspberries, orange juice and cornstarch. Heat to boiling, stirring constantly. Boil and stir 1 minute. Cool 10 minutes.
3 Sprinkle chocolate chips over baked layer. Spoon raspberry mixture over chocolate chips; spread carefully.
4 Bake about 20 minutes or until raspberry mixture is set. Cool 30 minutes. Refrigerate at least 1 hour for easier cutting. For bars, cut into 8 rows by 6 rows.
1 Bar: Calories 70 (Calories from Fat 35); Total Fat 3.5g (Saturated Fat 2g); Cholesterol 10mg; Sodium 20mg; Total Carbohydrate 10g (Dietary Fiber 0g; Sugars 6g); Protein 0g
% Daily Value: Vitamin A 2%; Vitamin C 0%; Calcium 0%; Iron 0%
Italian Smothered Steak (Slow Cooker)
Prep Time: 10 minutes Start to Finish: 8 hours 30 minutes
Ingredients:
2 lb boneless beef round steak
1/2 teaspoon seasoned salt
1/4 teaspoon pepper
1 medium onion, sliced
1 jar (26oz) tomato pasta sauce (any variety) (I used Prego Heart Smart Traditional)
1 package (9oz) refrigerated cheese-filled tortellini
1 medium zucchini, cut lengthwise in half, then cut crosswise into slices (about 1 cup)
1 Cut beef into 6 serving-size pieces (I cut mine into bite-sized pieces); sprinkle with seasoned salt and pepper. In 3- to 4-quart slow cooker, layer beef and onion. Pour pasta sauce over top.
2 Cover and cook on Low heat setting 8 to 9 hours.
3 About 20 minutes before serving, stir in tortellini and zucchini. Increase heat seating to High. Cover and cook 15 to 20 minutes or until tortellini are tender.
1 serving: Calories 360 (Calories from Fat 100); Total Fat 11g (Saturated Fat 3.5g); Cholesterol 115mg; Sodium 800mg; Total Carbohydrate 32g (Dietary Fiber 3g; Sugars 10g); Protein 35g
% Daily Value: Vitamin A 20%; Vitamin C 20%; Calcium 8%; Iron 25%
Ingredients:
2 lb boneless beef round steak
1/2 teaspoon seasoned salt
1/4 teaspoon pepper
1 medium onion, sliced
1 jar (26oz) tomato pasta sauce (any variety) (I used Prego Heart Smart Traditional)
1 package (9oz) refrigerated cheese-filled tortellini
1 medium zucchini, cut lengthwise in half, then cut crosswise into slices (about 1 cup)
1 Cut beef into 6 serving-size pieces (I cut mine into bite-sized pieces); sprinkle with seasoned salt and pepper. In 3- to 4-quart slow cooker, layer beef and onion. Pour pasta sauce over top.
2 Cover and cook on Low heat setting 8 to 9 hours.
3 About 20 minutes before serving, stir in tortellini and zucchini. Increase heat seating to High. Cover and cook 15 to 20 minutes or until tortellini are tender.
1 serving: Calories 360 (Calories from Fat 100); Total Fat 11g (Saturated Fat 3.5g); Cholesterol 115mg; Sodium 800mg; Total Carbohydrate 32g (Dietary Fiber 3g; Sugars 10g); Protein 35g
% Daily Value: Vitamin A 20%; Vitamin C 20%; Calcium 8%; Iron 25%
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