Great Delicious Recipes Collected by Magic Mike
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Recipes Page 01
Recipes in italics are health conscious, or lite, some are diabetic. Not all italics recipes are diabetic, only those labeled as such. Some recipes here are not health conscious at all. You must judge for yourself which ones you want, ok? To convert measurements of anything to anything, go to http://www.onlineconversion.com/ Read my Food and Drink headlines and news page.
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Recipes Page 01
This is nice for a real light starter. Serve with something like meat loaf sandwiches, or even grilled cheese and you have a perfect winter supper.
Winter Broccoli Soup
1 large celery rib, thinly sliced 1 medium bunch broccoli, florets only, coarsely chopped 1 medium onion, chopped 2 small parsnips, peeled and sliced 4 cups fat-free reduced sodium chicken broth, or vegetable broth Salt and freshly ground black pepper to taste 2-3 tsp. lemon juice, optional Chopped fresh parsley for garnish
In deep saucepan, place celery, broccoli, onion, parsnips, broth, and pepper. Cover tightly and bring to boil over medium-high heat. Reduce heat, and simmer until vegetables are very tender, about 20 minutes.
In blender, puree soup until velvet-smooth. Serve in bowls or pour into mugs. Garnish with parsley, if desired. Nutritional Information: Serves 4.
Per Serving: 106 calories,
1 g. total fat 1 g. saturated fat 23 g. carbohydrates, 6 g. protein, 6
g. dietary fiber, 613 mg. Sodium
LITE BEER BREAD
INGREDIENTS: 3 cups self-rising flour 2 Tbsp sugar 1 can lite beer, room temperature 1 egg, beaten with 1 Tbsp water
DIRECTIONS: Mix flour, sugar, and beer. Pour mixture into a nonstick bread pan which has been coated with nonstick spray. Let sit 15 minutes to rise. Brush top with egg/water mixture. Bake at 375 degrees for about an hour. Yield: 16 Servings
This is a quick and easy side that goes great with BBQ. I dislike regular coleslaw dressing so I made this one up. You could use reg. Ranch Dressing if you like or any add ins desired.
1 bag Shredded Cabbage 1/2 to 3/4 cup Reduced or Fat Free Ranch Dressing (I've never really measured, use a little less dressing than you think you'll need as the cabbage will give off some of its moisture)
Just mix and chill until ready
Nice and light and fairly simple to make. Good flavor and add some brocolli and you have a complete meal. For those on WW, it's 6 points per serving.
LEMONY CHICKEN PASTA TOSS
2 Tablespoons cornstarch 14 1/2 oz can of chicken broth 2 tablespoons lemon juice 1 Tablespoon Dijon mustard 2 cloves garlic, minced 16 oz boneless, skinless chicken breast, cut into strips 3 Tablespoons chopped fresh parsley (OR 1 Tablespoon dried parsley) 8 oz thin spaghetti, cooked and well drained
Bring a large pot of water
to boil for the spaghetti. Cook the spaghetti so it will be ready when
the chicken and sauce are ready. In bowl, mix cornstarch, chicken broth,
lemon juice, mustard and garlic. Set aside. In a 10 inch non-stick skillet,
over medium-high heat, brown chicken strips in 2 batches. Set aside. Stir
cornstarch mixture and add to skillet. Cook until mixture boils and thickens,
stirring constantly. Return chicken to pan and heat through. Stir in parsley.
Toss with cooked spaghetti.
2 tablespoon margarine 3 tablespoons flour 2 1/2 cups fat free (skim) milk 3 tablespoons grated parmesan cheese 2 pounds baking potatoes, peeled and sliced thinly ground nutmeg salt 1/2 cup shredded reduced fat Swiss cheese. divided 3 tablespoons thinly sliced chives, divided
Preheat oven to 350F and coat casserole with nonstick spray. Melt margarine in medium saucepan; stir in flour and cook over medium-low heat 1 to 2 minutes, stirring constantly. Using a wire whisk gradually stir in milk, bring to a boil. cook , whisking constantly, 1 to 2 minutes or until it thickens. stir in parmesan cheese, season to taste with pepper.
Layer 1/3 of potatoes in bottom of casserole. sprinkle potatoes with nutmeg, salt, 1/3 of Swiss cheese and 1 tablespoon chives. Spoon 1/3 of margarine mixture over chives. Repeat layers, ending with margarine mixture. Bake 1 hour and 15 minutes, or until potatoes are fork tender. cool slightly before serving.
Makes 8 servings calories per servings 241 total fat 5 g carbs 40 g cholesterol 8 mg fiber 3 g
Lighter Chicken Enchiladas
1 lb shredded cooked chicken (I poached mine then shredded it) 1 can low fat cream of mushroom soup (I used 98% Campbells) 1/2 of small can evaporated skim milk 1/2 onion chopped 1 green chili pepper diced
1 pkg small corn tortillas
1 can Enchilada sauce (usually near the salsa and taco kits) shredded low fat chedder cheese (I used around of 8 oz bag) (I also put a little of the mexican blend mixed in)
Pre heat oven to 350. Spray a 9x13 baking dish with non stick spray. In a small saucepan, heat the soup, evaporated milk, onion and pepper. Heat the tortillas either in a small nonstick pan or in the microwave until warm (so they don't break when they are rolled).
Put a little bit of the enchilada sauce on the bottom of the baking dish and spread around (won't cover the bottom, but that is find). Place tortilla on flat surface, put handfull of shredded chicken and add soup mixture and a little bit of the enchilada sauce to the chicken. Roll the tortilla and place seam side down into the baking dish. Repeat with remaining tortillas (they can be squeezed pretty tight in the dish).
Spread handfull of cheese over the top of the rolled enchiladas and pour the rest of the soup and enchilada sauce over top. Sprinkle more cheese (as much as you would like) over top and bake until hot and bubbly (approx 20 minutes depending on oven).
I served with chips and salsa,
shredded lettuce and fatfree refried beans.
Ingredients 4 Cornish game hens 4 tangerines, peeled, seeded and chopped 1 cup freshly squeezed orange juice 1/4 cup white zinfandel wine Salt to taste (optional) 4 tablespoons butter 1/4 cup minced onion 1/4 cup mushrooms, chopped 4 tablespoons pecans, chopped 1 teaspoon soy sauce 1 clove garlic mincedDirections 1. Rinse hens and pat dry. 2. Mix wine, soy sauce, salt, orange juice together. 3. Rub 1 tablespoon butter inside each hen. 4. Sprinkle the cavity with salt (optional). 5. Mix the onion, garlic, pecans, mushrooms, tangerines together. 6. Stuff each hen with this mixture. 7. Heat the liquid mixture until it begins to boil. 8. Turn off and let cool for 5 minutes. 9. Pour 2 Tablespoons of this into each hen. 10. Preheat oven to 325F, then bake hens for 45 minutes. 11. Be sure to baste every 10 minutes with the liquid mixture. 12. Use a meat thermometer to check if the poultry is cooked to its proper temperature. 13. Remove to a serving platter, or arrange each cooked hen on an individual plate, and serve at once. Yield: 4 servings.Calories: 200 Protein: 35 g Sodium: 85 mg Fat: 4 g Carbohydrates: 6 g Exchanges: 4 Lean Meat
Cover chicken pieces with Italian dressing and marinate.
Peel and chop carrots and potatoes. Drain chicken. Place chicken and vegetables
in a baking dish and cover with more Italian dressing. Cover and bake at
350 degrees F until done. Serves 4 to 6.
Praline Topping 1 cup brown sugar 1/3 cup flour 1 cup
finely chopped pecans 1/3 cup margarine cut into small pieces. Mix sugar,
flour and nuts in bowl. Work in margarine with hands until well blended.
I used a pastry cutter. Sprinkle evenly over potato mixture. Bake at 350º
F. for 60-70 minutes until topping is brown. I check it at 45 minutes and
usually cover it loosely with foil at that time so that the topping does
not burn, since it does do easily. It took almost 75 minutes in my oven.
Tex-Mex Fiesta Bake1 1/2 cups (6 oz.) shredded Monterey Jack cheese with jalapeno peppers (may use mild plain cheese, I use cheddar) 1 (6 oz.) package of Stove Top Chicken or Cornbread stuffing mix (I love this with the cornbread stuffing, but I can't find it that often, maybe I will make some cornbread stuffing for thanksgiving and use that, what an idea!) 1 2/3 cup water 1/4 cup margarine 1 medium onion, chopped 1 medium green pepper, chopped 2 tablespoons vegetable oil 2 cups shredded, cooked turkey or chicken 1 small tomato, chopped 1 (7 oz.) can whole kernel corn, drained 3/4 cup pican'te sauce (medium)Preheat oven to 375. Prepare stuffing according to the package directions using water and the margarine listed above. Spoon into bottom of greased baking dish. Cook onion and green pepper until tender. Stir in chicken, tomato, corn and pican'te sauce. Spread over top of stuffing. Bake for 15 minutes. Cover with cheese and bake another 5 minutes. Garnish with sour cream, chopped tomatoes and green peppers if desired.Note: I mix the stuffing and chicken mixture together and bake it that way. It tastes great. I love sour cream so that is a must and instead of tomatoes and green peppers, my husband and son put salsa on it. It makes for great leftovers as well
You can try any white-fleshed fish. Banana leaves are very easy to buy from Asian or Latin markets. If you really can't get hold of any leaves then kitchen foil will do.Monkfish Wrapped in Banana leaves with Ginger, Cilantro, Chili, and Coconut Milk4 large banana leaves or vine leaves A little olive oil 2 fresh red chilis 2 sticks lemon grass, outer leaves removed, centers finely chopped 1 clove garlic, finely chopped 2 good handfuls fresh cilantro, roughly chopped 2 limes, juiced and zested 1 (400 milliliter) can coconut milk 2 tablespoons sesame seed oil A drizzle fish sauce 1 tablespoon soy sauce 2 heaped tablespoons finely sliced fresh ginger 4 (6 to 8 ounce /170 to 225 gram) pieces monkfish 4 rosemary sprigs or bay leaf sticks, to securePreheat the oven to 450 degrees F (230 degrees C/gas 8). To make the banana leaves more pliable, hold for a few seconds over a gas flame. Leaving aside the fish and herb sticks, pound the rest of the ingredients in a pestle and mortar to make a thick paste and spoon a little onto each banana leaf. Place the fish on top and then spoon the rest of the paste on the top. Bringing the sides in and spiking it with a rosemary sprig or bay leaf stick to secure it. This will look lovely and it is natural. Put the parcels on a tray and bake for 15 minutes, then remove from the oven, and allow to rest for 5 minutes. Serve with plain boiled rice to mop up the juices.YUMMYYield: 4 servings Prep Time: 20 minutes Cook Time: 15 minutes Difficulty: Medium
RAVIOLI WITH PUMPKIN AND SAUSAGE SAUCE SERVES 4INGREDIENTS1 tablespoon olive oil 3/4 pounds mild Italian sausage, bulk or link with casing removed 1 tablespoon butter 1/2 small onion, finely chopped 4 large cloves garlic, minced 1/2 cup dry sherry 1 cup water 3/4 cup canned unseasoned pumpkin 1 cup cream 1 tablespoon fresh basil leaves, cut into a chiffonade (or 1 teaspoon dried) 3 tablespoons fresh sage leaves, cut into a chiffonade (or 1 tablespoon dry rubbed) 1/8 teaspoon ground cinnamon 1/4 teaspoon freshly ground nutmeg Salt and pepper to taste 1 pound fresh or frozen cheese ravioli Freshly grated Parmesan cheeseHeat a large sauté pan over medium-high heat. Add the oil, then the sausage. Brown the sausage, about 5 minutes, breaking it into small pieces as it browns. Using a slotted spoon, remove sausage to paper towels. Pour the grease out of the pan and then return it to the burner. Add the butter, then the onion. Sauté until the onions are tender, about 3 minutes. Add the garlic and cook another minute. Add the sherry and water; cook until slightly reduced, about 2 minutes. Add the pumpkin, cooked sausage, cream, basil, sage, cinnamon, nutmeg, salt and pepper. Reduce heat to medium and cook until thickened, about 5 minutes.
Meanwhile, cook the ravioli according to package directions.
Drain well. Place in pan with sauce and gently stir to combine over low
heat, about 1 minute. Serve immediately, passing cheese separately.
HummusMakes about 5 cups [amounts in brackets will make about 1/3 batch]4  -15 oz cans white beans * 1/2 c [3 T] Tahini, well blended 1/2 c [3 T] olive oil NOT extra-virgin 2/3 - 3/4 c [1/4 c] lemon juice * * 4  cloves garlic *** 1 t [ 1/4 t] salt - or to taste 1 to 2 t [~1/2 t] ground cumin - or to taste 1/2 t [pinch] ground pepper - or to tasteRinse beans well, drain. Make sure Tahini has not separated. Throw everything into a food processor and blend. Add lemon juice and cumin last, in small quantities, as they are what provide the 'zest'. Adjust spices to taste. If this is too thick, add small amounts of water until it reaches the desired consistency. Garnish with any fresh herbs. I used a lemon balm and purple sage bouquet. * any canned white beans will work - white kidney, great northern, navy, or cannelli [or you can go traditional and use garbanzos!]. * * Juice of three [one] large lemon, or bottled works just as well. You can also vary the taste using lime juice. *** I like to use elephant garlic. It has great flavour, and not too much 'bite'.
Greek Green Beans and tomatoesJust add as much of each item as you want!Ingredients: Green beans fresh or canned, canned tomatoes (don't use fresh, there's not enough liquid) olive oil chopped onion... I like there to be almost as much onion as green bean. chopped garlic... I use at least five cloves but, it's up to you oregano, parsley, salt, pepper!I've seen this served with mushrooms added but, I've never tried it.Directions: sauté onion and garlic in olive oil until soft.. add green beans, drained if using canned add tomatoes add spices to taste..bring to a boil and then turn heat down. Let simmer for as long as you like... The shorter the cooking time the more juices you'll have. I cook mine for an hour or so. I like it thick!!
Number Of Servings: Depends on how much you make!!
Saurkraut, Meat, and Potatoes32 oz jar of Sauerkraut 2 lbs meat (your choice... ribs, western ribs, chicken thighs, or beef) 6 or 7 potatoes WaterLayer the sauerkraut in the bottom of a pot. If you really like sauerkraut (like me!), add more! Add enough water so that it just submerges the sauerkraut. Layer the meat on top of the sauerkraut. If you aren't using ribs or chicken thighs, cut the meat so that it is in chunks, about 2 inches by 2 inches. Wash potatoes and cut small ones into halves, larger ones into quarters, and layer on top of the meat. Cover, cook on high until it starts to boil, then turn heat down to low and let it simmer for one hour. Potatoes should be soft when pierced with a fork. Serve. Serves 4 - 5 people. No idea on the nutritional info.
Scalloped Potatoes5 medium sized potatoes 3 tablespoons flour 3 or 4 tablespoons of butter or margarine salt and pepper about 1 to 1-1/2 cups milkIn a 1-1/2 quart baking dish, spray with Pam to keep it from sticking. Peel and slice (very thin) potatoes to cover bottom of dish, sprinkle 1 tablespoon flour over them. Also sprinkle some salt and pepper on them. Place about 1 tablespoon butter sliced thin on top of flour. Do this again with the potatoes, flour, salt and pepper and butter. And a third time till everything is in baking dish. Put in enough milk to almost cover the potatoes and bake in oven at 325 degrees for about 1 hour or until it is golden brown. Be sure to put a sheet pan under it because it likes to bubble over.
Savory Chicken SquaresServes: 4Ingredients:1 3 ounce package cream cheese, softened 3 tablespoons
margarine or butter, melted 2 cups cubed chicken or 2 5 ounce cans of boned
chicken 1/4 teaspoon of salt 1/8 teaspoon of pepper 2 tablespoons of milk
1 tablespoon chopped chives or onion 1 tablespoon pimento, if desired 1
8 oz can Pillsbury Refrigerated Quick Crescent Dinner Rolls 3/4 cup of
seasoned croutons, crushed (in a pinch, I use seasoned bread crumbs, and
it came back fine)Heat oven to 350. In medium bowl, blend cream cheese and
2 tablespoons of butter until smooth. Add next 6 ingredients; mix well.
Separate dough into 4 rectangles; firmly press perforations around edges
to seal. Spoon 1/2 cup of mixture onto each rectangle. Pull the 4 corners
of dough to the top of the mixture, twist slightly and seal edges. Place
on an ungreased cookie sheet. Brush tops with reserved 1 tablespoon of
butter; sprinkle with crouton crumbs. Bake at 350 for 20-25 minutes or
until golden brown.
Hearty Kale Soup2 14.5 oz., cans Chicken Broth or home made chicken stock 2 cans of red Kidney Beans 3 medium red potatoes cut into bite size - unpeeled 1 medium onion diced 1 1/2 pounds Kielbasa (Polish Sausage) sliced 1 large bunch of fresh Kale 1/8 cup Parmasean CheeseSlice Kielbasi a little less than 1/4" wide. You may either use sliced or you can quarter each slice.Wash and chop off the stems of the kale. Tear or cut kale into pieces and put into large pot with all of the other ingredients except the parmasean cheese.Cook for 1 hour over medium low heat. Serve topped with the parmasean cheeseServe with salad and garlic bread or fresh rolls
Corn Soufflé1 can Whole Kernel Corn drained 1 can Cream Style Corn 2 eggs 1 box Jiffy Cornbread Mix 1/2 cup sugar 1/2 Cup oil 1/2 Cup sour creamMix well. Bake about an hour at 350º F, until toothpick inserted comes out clean. This is so rich and yummy. Simply heaven!
Tomato, Basil and Onion Napolean Salad(Per serving) Large Tomato, sliced thick (about 1/4 inch) Sweet Onion (Vidalia) sliced into approx. 1/8th inch rings Fresh Basil leaves (about 8-10 per serving) Balsamic Vinegar (about 1/4 cup) Extra Virgin Olive Oil (enough to drizzle lightly over the salad) Romano Cheese (whole, not grated) I prefer Locatele brand Monchego Cheese (whole, not grated) Coarse ground pepper, to taste Kosher Salt, to tastePut the Balsamic Vinegar into a sauce pan and reduce it until it starts to thicken. It will thicken further after it is removed from the heat. If it becomes too thick, add more balsamic to thin it, mixing thoroughly. Be aware, the fumes from the vinegar are potent. Ideally, you can make enough for future use and keep it in a squeeze bottle for easier application. Take a salad plate with a diameter about two inches wider than the sliced tomatoes and onions. Place a slice of tomato on the bottom. Top it with a slice of onion. Continue alternating onion and tomato slices until the stack is about an inch high. Peel pieces of each cheese and place on top of the tomato and onion stack (a potato peeler works great). Stack the basil leaves and roll them together. Chiffonade the basil by slicing it with a knife on the short end. Top the tomato and onion stack with the basil strips, letting some of them fall onto the plate. Drizzle a little bit of olive oil over it all. Sprinkle with salt and pepper, to taste. Finish it off by drizzling in a zig zag pattern with the balsamic reduction. A squeeze bottle works best. Note: The balsamic will be concentrated and slightly sweet so a little goes a long way. For a variation, I've tried this by also adding roasted red peppers and cooked beets to the stack. You could also try using red onions, fresh spinach and different cheeses, such as fresh mozzerella or feta. Enjoy!
CHEESE SPREAD FOR FRENCH BREAD1/2 cup butter or margarine, at room temperature 1/2 cup mayonnaise 2 cups shredded mozzarella cheese 1/2 cup green onions, chopped 1 small can sliced black olives garlic powder to tasteCombine butter with mayonnaise, cheese, onions and olives. Season to taste with garlic powder. Spread on sliced French bread and broil until hot and bubbly. _______________________________________
TWICE-BAKED POTATO CASSEROLE6 medium Idaho potatoes, baked (leftovers are fine) ¼
teaspoon salt ¼ teaspoon pepper 1-teaspoon good-quality paprika
1 pound sliced bacon, cooked and crumbled or diced (spread out on baking
sheet covered with aluminum foil and broil, for a quick and easy approach)
3 cups (24 ounces) sour cream 2 cups (8 ounces) coarsely shredded mozzarella
cheese 2 cups (8 ounces) coarsely shredded cheddar cheese 2 green onions,
finely chopped (optional)Cut potatoes into 1-inch cubes. Place half in a greased
(I use butter) 13 inch by 9 inch by 2 inch baking dish. Sprinkle with half
of the salt, pepper, paprika and bacon. Top with half of the sour cream
and cheeses. Repeat layers. Bake, uncovered, at 35o° Fahrenheit for
20 minutes or until cheese is melted. Sprinkle with finely chopped green
onions, if desired.Yield: 6-8 servings.Variation: Finely chop 1 medium onion. Place chopped onion
in a microwave-safe bowl, add 2 teaspoons butter, cover tightly with plastic
wrap and microwave on high power for 5 minutes. Add to layers as you assemble
the casserole prior to baking.Tip: No cheese grater? Take an empty, clean (label removed)
vegetable can and using a hammer and large nail poke holes ¼ inch
apart from the inside out.
Gum Drop Salad1 (20-oz) can pineapple tidbits 1 (16 oz) can spiced white grapes 1 (11 oz) can mandarin orange sections 1 (8 oz) package mini marshmallows 1 cup assorted miniature gumdrops (remove black ones) 1/2 cup chopped nutsDrain pineapple, grapes, and orange sections. Save juice from pineapple can. Combine with marshmallows and nuts. Set aside.1/2 cup sugar 1/4 cup flour dash salt 1/4 cup lemon juice 1 cup pineapple juice 1 1/2 cups heavy cream, whippedCombine sugar, flour, and salt in saucepan. Stir in lemon and pineapple juices. Cook over low heat til thickened, stirring constantly. Cool. Fold in whipped cream and fruit mixture. Chill in covered bowl for 12 to 24 hours.
Simple Pimples1-2 dozen cherry tomatoes Flavored soft cream cheese spreadCore tomatoes with a carrot peeler or knife, drain excess tomato juice. Using a knife fill in holes in tomatoes with cream cheese, give each pimple a gentle squeeze and arrange on a platter with lettuce.Strained Eyeballs6 hard cooked eggs 6 oz. whipped cream cheese 7 oz. green olives...with pimientos red food coloringPeel eggs and cut lengthwise, remove yolks, fill in holes with cream cheese, press an olive into each eyeball, with the pimiento facing up from the eerie iris and startling red pupil, dip the tip of a toothpick in the red food coloring and draw broken eye vessels in the cream cheese and put on platter with the simple pimples.
Creamy Oven Baked ChickenIngredients: 8 skinless chicken breasts 4 oz can mushroom stems and pieces, drained 1 medium onion, sliced 1 1/2 cup Country Bob's All Purpose Sauce 1 (10 3/4 oz) can cream of mushroom soup 1/2 tsp garlic saltDirections: Heat oven to 400 degrees. Place chicken breasts in rectangular baking pan, bone side up. Mix remaining ingredients and pour over lightly. Bake for 45 minutes.
EASY THREE BEAN BAKE1 medium onion, chopped 14 oz.. canned stewed tomatoes, with the juice chopped 1 19 oz. canned white kidney beans, drained 1 19 oz. canned drained pinto beans 1 19 oz. canned drained chickpeas 1 cup coarsely grated carrot 1 glove crushed garlic 1/4 cup chopped fresh parsley 1 bay leaf 1/4 cup brown sugar 1 tablespoon prepared mustard 1/4 teaspoon Worcestershire sauce 3/4 teaspoon salt 1/4 teaspoon pepperSaute onions until soft in a fry pan.(I put them in a bit of water in a cast iron fry pan). Combine the onions and the remaining ingredients in a greased 3 qt. casserole dish . stir to mix well. Cover and bake in 325 o oven for 1 1/4 hours removing cover for the last 1/2 hour of the baking. Makes 8 cups.1 cup is one serving 192 calories, 9 g protein,1.4 g total fat, o mg cholesterol. excellent source of fiber.
Apple Cauliflower Salad2 lg., unpeeled Red Delicious apples, thinly sliced 1 c. chopped cauliflower 3/4 c. Poppy Seed dressing Lettuce leaves (optional)Combine apple slices and cauliflower in a medium mixing bowl. Add Poppy Seed Dressing, and toss lightly to coat. Cover and refrigerate until thoroughly chilled. Serve salad on individual lettuce-lined plates, if desired. Yield: (includes dressing):6 servings. Each serving: 2/3 cup. Exchanges: 1 fruit. 64 calories. 14 gm. carbohydrates, 1 gm. protein, 1 gm. fat, 1 gm. fiber, 18 mg. sodium, 0 mg. cholesterol. Weight Watcher Points - 1 Point
_______________________________________ Chicken and Vegetable Curry Yield: 4 ServingsIngredients Vegetable Cooking Spray 12-16 ounces boneless, skinless chicken breast, cubed 1/2 cup chopped onion 2 cloves garlic 1 medium head cauliflower, cut into florets 2 medium potatoes, peeled, cut into 1/2-inch cubes 2 large carrots, cut into 1/2-inch slices 1-1/2 cups reduced sodium fat-free chicken broth 3/4 teaspoon ground turmeric 1/4 teaspoon dry mustard 1/4 teaspoon ground cumin 1/4 teaspoon ground coriander 1 tablespoon flour 2 tablespoon cold water 1 large tomato, chopped 2 tablespoons finely chopped parsley 1-2 tablespoons lemon juice Salt, cayenne, and black pepper, to tasteDirections Spray large saucepan with cooking spray; heat over medium heat until hot. Sauté chicken, onion, and garlic until chicken is browned, 5 to 6 minutes. Add cauliflower, potatoes, carrots, broth, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until chicken and vegetables are tender, 10 to 15 minutes.Heat mixture to boiling. Mix flour and water; stir into boiling mixture. Cook, stirring constantly, until thickened. Stir in tomato, parsley, and lemon juice; simmer 2 to 3 minutes longer. Season to taste with salt, cayenne, and black pepper.Calories: 250; Protein: 28.4 g; Sodium: 203 mg; Cholesterol: 51.7 mg; Fat: 3.1 g; Carbohydrates: 29 g; Exchanges: 2 Vegetable, 1 Bread, 2 Meat
Serves 5 ( we use 1/2 cup servings and get more than 5)Ingredients: 2 1/2 c. tomato or vegetable juice (I use a 48oz can of tomato juice but V8 is good) 1 c. peeled, seeded, finely chopped fresh tomatoes (only if desired, tastes fine w/o them) 1/2 c. finely chopped celery (about two stalks) 1/2 c. finely chopped cucumber (I use a whole peeled) 1/2 c. finely chopped green pepper (I use a whole one, de-seeded) 1/2 c. chopped green onion ( I use 5 whole ones, ends trimmed) 3 tbs. White wine vinegar (I use Tarragon flavored white wine vinegar) 3 lg. Clove garlic, minced 2 tsp. Finely chopped fresh flat leaf parsley (I don't add this) 1/2 tsp. Salt or to taste 1/2 tsp. Worcestershire sauce, or to taste 1/2 tsp. Fresh black pepper, or to tasteCombine all ingredients in large glass bowl and refrigerate over nite for flavors to marry.OR TRY THIS put veggies in food processor and pulse a few times so this is not a chunky soup (ick - don't like chunks). Add tomato juice and flavorings. Refrigerate in glass bowl for flavors to marry.
Roasted Sticky Chicken 4 tsp salt 2 tsp paprika 1 tsp cayenne pepper 1 tsp onion powder 1 tsp thyme 1 tsp white pepper ½ tsp garlic powder ½ tsp black pepper 1 large roasting chicken -- as big as you can find 1 C onion -- quartered1. In a small bowl, thoroughly combine all the spices. 2. Remove giblets from chicken, clean the cavity well and pat dry with paper towels. 3. Rub the spice mixture into the chicken, both inside and out, making sure it is evenly distributed and down deep into the skin. 4. Place in a resealable plastic bag, seal and refrigerate overnight. 5. When ready to roast chicken, stuff cavity with onions, and place in a shallow baking pan. 6. Roast, uncovered,at 250º for 5 hours (yes, 250 degrees for 5 hours). 7. After the first hour, baste chicken occasionally (every half hour or so) with pan juices. The pan juices will start to caramelize on the bottom of pan and the chicken will turn golden brown. If the chicken contains a pop-up thermometer, ignore it. 8. Let chicken rest about 10 minutes before carving.~Variation: Get a lemon or two, use a fork and poke them full of holes, and put them in the chicken cavity. Roast as usual. The chicken will be moist, and have a faint lemon taste.Per serving: 499 Calories (kcal); 36g Total Fat; (65% calories from fat); 39g Protein; 4g Carbohydrate; 163mg Cholesterol; 1574mg Sodium Food Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 4 Fat; 0 Other Carbohydrates
Spicy Tuna Spread8 pitted green or black olives1 16-ounce can white tuna, packed in water2 tablespoons mayonnaise3 tablespoons horseradish1/4 cup fresh basil leaves, washed and dried2 medium cucumbers, peeled and sliced on the diagonalPut olives, tuna, mayonnaise, horseradish and basil in a food processor and process until smooth. Taste for seasoning, adding more horseradish if necessary. Just before serving, spread on cucumber slices, and place on serving platter. Makes 8 servings.Per serving: 49 calories, 6.3 grams protein, 3.8 grams carbohydrates, 1.3 grams fat, 9 milligrams cholesterol, 199 milligrams sodium
Spicy Baked Rice and Cheese Makes 8 servings prep time: 15 in. cooking time 30 to 35 min.1 1/3 cups long grain rice 2 2/3 cups fat- free chicken broth 1 (14 1/2 oz.) can Mexican style stewed tomatoes with juice 3/4 cup reduced- fat sour cream 1 cup shredded reduced- fat cheddar cheese (4 oz.) 3 tablespoons chopped pickled jalapeno peppers 2 tablespoons chopped fresh cilantro for garnishHeat oven to 375 degrees. Cook rice, using the broth as liquid, according to rice package directions. Meanwhile, coat an 8x12 inch baking dish with cooking spray. In a small bowl, combine tomatoes with sour cream. Layer half the cooked rice, half the tomato sour cream mixture and half the cheese. Repeat layers. Bake 30 to 35 minutes or until cheese is lightly browned and casserole is bubbly. Garnish with cilantro and peppers.Nutrient data per serving: 210 calories, 9grams protien,6 grams fat (24 percent from calories from fat), 3.6 grams saturated fat, 30 grams carbohydrates, 19 milligrams cholesterol, 427 milligrams sodium, 1 gram fiber.
Simply Fabulous Spinach Salad Serves 2-42 C baby spinach leaves 1/2 small red onion very thinly sliced 1 small can mandarin oranges combine then drizzle with 3-4 T Russian DressingThe secret is the Russian Dressing.. I sometimes sprinkle slivered almonds over the top.
Such a simple main dish salad and also very low cal and healthy. Pasta & Bean SaladWW. Points: 4 10 ~ 1 cup servings8 oz pasta 1 can ripe olives, drained and halved 2 cans (14 oz) diced tomatoes 2 tsp minced garlic small onion chopped 15 oz can kidney beans 1/2 cup fat free Italian salad dressing 1 bell pepper cut into strips 1 bag frozen (10 oz) stir fry veggiesCook and drain pasta. In frying pan add garlic, beans, diced tomatoes, and veggies. Saute for five minutes. In a large bowl with a tight fitting lid, combine all ingredients and toss to mix. Store in the fridge for several hours until ready to serve.Calories: 195 fat 1 g fiber 3
From the American Heart Association's Quick and Easy cookbook. Tasty! Fresh Herb Polenta2 cups water 2/3 cup finely ground yellow cornmeal 2/3 cup cold water 1/4 teaspoon salt 1/4 cup grated or shredded Parmesan cheese (best if fresh!) 2 tablespoons snipped fresh or 1 teaspoon dried basil, crushed 1 teaspoon snipped fresh or 1/4 teaspoon dried thyme, crushedIn a medium saucepan, bring 2 cups of wtaer to a boil over high heat.Meanwhile, in a large liquid measuring cup, combine the cornmeal, 2/3 cup cold water & salt. Slowly pour the cornmeal mixture into the boiling water, stirring constantly. Return just to boiling. Reduce heat to low & cook, uncovered, @ 5 mins. or until thick, stirring frequently. Stir in remaining ingredients. Serve immediately or:Transfer the hot mixture to a 9-inch pie plate that has been sprayed with vegetable oil. Cover & chill until firm (at least 1 hour or overnight). Bake, uncovered, in a preheated 350-degree oven @ 30 mins. or until heated through.
Tonkatsu is a Japanese dish made with pork cutlets deep-fried in a coating of panko crumbs and accompanied by a sauce similar to the one in this recipe. Although the dish originated in Japan, it's believed to have been based on European dishes, this recipe is made with chicken thighs to lower the calories. Tonkatsu-Style Chicken1 pound boneless chicken thighs 1/2 teaspoon salt 1/4 teaspoon black pepper 3 tablespoons flour 1 whole egg 1 egg white 1 cup panko bread crumbs (found in most stores) 1 tablespoon canola oil 3 tablespoons ketchup 1 teaspoon Worcestershire sauce 1 teaspoon "lite" soy sauce 2 teaspoons honey mustard 1 tablespoon rice vinegarWorking with 1 at a time, lay a chicken thigh flat on a piece of plastic wrap, with the smooth skin facing up. Place another piece of plastic wrap on top and pound the chicken to an even 1/4 inch thickness. When all the chicken is pounded, cut each thigh into 3 pieces, each roughly 3 1/2 inches long by 2 inches wide.Sprinkle the chicken with salt and pepper, then dredge the pieces in the flour.Combine the egg and egg white in a bowl and beat lightly with a fork. Working with 1 at a time, dip each chicken piece in the egg, letting the excess drip off, then dredge it in the panko crumbs. Heat the oil in a large non-stick skillet over medium high. Add the chicken pieces, taking care not to crowd them, and cook for 3 minutes. Lightly coat the tops of the chicken with cooking spray, them turn the pieces over and cook another 3 minutes, or until they are cooked through. ( you can spray them once they are in the pan, before turning on the gas)Combine the ketchup, Worcestershire sauce, soy sauce, honey mustard and rice vinegar in a bowl.Serve 3 of the chicken cutlets fanned on each plate, and place a puddle of the dipping sauce at the base of the fan. Makes 4 servings.For each serving, 280 calories, 27 g protein, 21 g carbohydrates, 1 g fiber, 10 g fat (2 g saturated fat) 147 mg. cholestrol, 734 mg sodium. Along with this, you can serve plain white rice and some steamed broccoli.
GREEK LENTIL SOUP Adapted from Bean Banquet1 pound lentils 1 large onion, chopped 3 bay leaves 3 stalks celery, chopped 1/2 cup veggie broth 2 cups canned Italian tomatoes, chopped 2 tsp dried oregano or 6 tsp chopped fresh oregano 2 tb red wine vinegar salt to taste 1/8 tsp black pepper or to tasteCook lentils in boiling water to cover until tender. In a large pot, saute onions, celery, and bay leaves in veggie broth. When the onions are soft, add tomatoes in their juice and oregano. Cook until the vegetables are tender. Before serving, add lentils and cooking broth, vinegar, and salt & pepper. Bring to a boil, reduce heat and cook for 15 minutes. Serves 8.
Lemon Rice with Turkey16 medium green onions -- chopped (1 cup) 1 cup chicken broth 2 cloves garlic -- finely chopped 1 1/2 pounds uncooked turkey breast slices -- cut into 3 x 1/4 x 1/4-inch strips 3 cups cooked brown rice OR 3 cups cooked white rice 2 teaspoons grated lemon peel 1/3 cup lemon juice 1 tablespoon capers -- rinsed and drained 1/4 teaspoon pepper 3 tablespoons fresh parsley -- choppedCook onions, broth and garlic in 12-inch nonstick skillet over medium heat 3 minutes, stirring occasionally, until onions are tender. Stir in turkey. Cook 3 minutes.Stir in remaining ingredients except parsley. Cook about 3 minutes or until rice is hot and turkey is no longer pink in center; remove from heat. Stir in parsley.Per Serving: 259 Calories; 2g Fat (7.0% calories from fat); 28g Protein; 31g Carbohydrate; 2g Dietary Fiber; 64mg Cholesterol; 377mg Sodium. Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.
Chinese Pepper Chicken2 tablespoons reduced-sodium soy sauce 2 tablespoons rice vinegar 1 teaspoon sugar 2 teaspoons sesame oil OR 2 teaspoons vegetable oil 1/2 teaspoon red pepper sauce 1 (3-pound) cut-up broiler-fryer chicken -- (3 to 3 1/2 pounds) 2 tablespoons vegetable oil 1 teaspoon finely chopped gingerroot 2 cloves garlic -- finely chopped 3 medium green onions -- sliced (3 tablespoons) 1 1/2 cups sliced mushrooms -- (4 ounces) 3 medium bell peppers -- cut into 1-inch piecesMix soy sauce, vinegar, sugar, sesame oil and pepper sauce in shallow glass or plastic dish or heavy resealable plastic food-storage bag. Add chicken; turn to coat with marinade. Cover dish or seal bag and refrigerate, turning chicken occasionally, at least 1 hour but no longer than 24 hours. Remove chicken from marinade; reserve marinade.Heat vegetable oil in 12-inch nonstick skillet or Dutch oven over medium heat. Cook chicken in oil about 15 minutes, turning occasionally, until brown on all sides. Cover and cook over low heat about 20 minutes or until juice is no longer pink when centers of thickest pieces are cut. Remove chicken from skillet, using tongs; keep warm.Drain all but 1 teaspoon drippings from skillet. Heat 1 teaspoon drippings and the marinade in skillet over medium-high heat. Stir in gingerroot, garlic and onions. Cook and stir about 30 seconds or until garlic is light golden brown. Stir in mushrooms and bell peppers. Cook about 5 minutes, stirring occasionally, until bell peppers are crisp-tender. Serve with chicken. Yield: 6 servings.Per Serving: 246 Calories; 13g Fat (48.3% calories from fat); 25g Protein; 7g Carbohydrate; 2g Dietary Fiber; 69mg Cholesterol; 291mg Sodium. Exchanges: 3 1/2 Lean Meat; 1 Vegetable; 1 Fat; 0 Other Carbohydrates.
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