Prep time: 30 minutes
Cook time: 30 minutes
Serves 8
INGREDIENTS:
4 bone-in chicken breast halves
2 tablespoons olive oil
1 (4 ounce) can diced green chile peppers, drained
1 jalapeno pepper, chopped
1 clove garlic, minced
1 (4 ounce) can mushrooms
1 green pepper, chopped
Taco seasoning to taste
1 (8 ounce) package cream cheese
2 cups shredded Monterey Jack cheese, divided
1/2 cup water
8 (10 inch) flour tortillas
1 cup heavy cream
DIRECTIONS:
- Place the chicken breast halves into a saucepan, and fill with enough water to cover. Bring to a boil, and cook until the chicken is cooked through, about 20 minutes. Remove from the water, and set aside to cool.
- Preheat the oven to 375 degrees F (190 degrees C). Remove the chicken meat from the breasts, and discard the skin and bones. Set aside.
- Heat the olive oil in a large skillet over medium heat. Add the green chilies, jalapeno and garlic. Cook and stir for a few minutes, until fragrant, then stir in the cream cheese and half of the Monterey Jack. As the cheese begins to melt, gradually stir in the water. Chop the chicken meat, and stir into the skillet. Remove from the heat.
- Spoon the chicken mixture into tortillas, and roll up. Place the rolls seam side down in a 9x13 inch baking dish. Sprinkle the remaining Monterey Jack cheese over the top, then pour cream over all.
- Bake for 30 minutes in the preheated oven, or until the enchiladas are golden brown on the top.
April 14, 2010
April 12, 2010
Sesame-Crusted Chicken Wings
Prep time: 20 minutes
Cook time: 30 minutes
Makes 12 servings
INGREDIENTS:
1/4 cup soy sauce
3/4 cup honey
3 tbs sesame oil
1 (2-inch) piece gingeroot, peeled and grated
2 cloves garlic, minced
2 tbs grated orange peel
1/4 cup orange juice
1/4 cup Asian sweet chili sauce
1 tsp hot sauce (optional)
3 lbs chicken drummettes or 3 1/4 lb chicken wings
1/4 cup sesame seeds
DIRECTIONS:
- In small bowl combine soy sauce, honey, oil, ginger, garlic, orange peel, orange juice, chili sauce, and (if desired) hot sauce.
- Place chicken in large bowl or resealable bag. Add soy sauce mixture; toss to coat. Cover bowl or seal bag; refrigerate up to 8 hours.
- Preheat oven to 450 degrees. Remove wings from marinade; discard marinade. Place wings in a single layer on foil-lined 12x18-inch baking pan. Bake 15 minutes; turn. Sprinkle sesame seeds over wings. Continue baking until wings are browned and cooke through (165 degrees).
*215 calories per serving
Cook time: 30 minutes
Makes 12 servings
INGREDIENTS:
1/4 cup soy sauce
3/4 cup honey
3 tbs sesame oil
1 (2-inch) piece gingeroot, peeled and grated
2 cloves garlic, minced
2 tbs grated orange peel
1/4 cup orange juice
1/4 cup Asian sweet chili sauce
1 tsp hot sauce (optional)
3 lbs chicken drummettes or 3 1/4 lb chicken wings
1/4 cup sesame seeds
DIRECTIONS:
- In small bowl combine soy sauce, honey, oil, ginger, garlic, orange peel, orange juice, chili sauce, and (if desired) hot sauce.
- Place chicken in large bowl or resealable bag. Add soy sauce mixture; toss to coat. Cover bowl or seal bag; refrigerate up to 8 hours.
- Preheat oven to 450 degrees. Remove wings from marinade; discard marinade. Place wings in a single layer on foil-lined 12x18-inch baking pan. Bake 15 minutes; turn. Sprinkle sesame seeds over wings. Continue baking until wings are browned and cooke through (165 degrees).
*215 calories per serving
Crock-Pot Roast Beef Dinner
*8 to 12 servings
INGREDIENTS:
1 (4-pound) beef sirloin roast
Garlic salt
1/3 cup packed brown sugar
3 tablespoons cider vinegar
1 tablespoon soy sauce
1 tablespoon Worcestershire sauce
1 (10.75-ounce) can condensed cream of mushroom soup
1 (1-ounce) packet onion soup mix
1 cup beef broth
5 large carrots, peeled and cut into 1-inch pieces (optional)
6 red potatoes or medium russets, scrubbed and quartered (optional)
DIRECTIONS:
- Place the roast in a slow cooker. Sprinkle with the garlic salt.
- In a medium bowl, mix the brown sugar, vinegar, soy sauce, Worcestershire sauce, mushroom soup, onion soup mix, and broth; pour over the roast.
- Add the carrots and/or potatoes to the slow cooker if it is large enough to hold them.
- Cook on high heat 5 to 6 hours or on low heat for 10 to 12 hours. If you choose not to add the carrots or potatoes to the slow cooker, then two good side dishes are mashed potatoes and Reds & Greens Salad (p. 191).
VARIATION:
- Use a pork roast.
INGREDIENTS:
1 (4-pound) beef sirloin roast
Garlic salt
1/3 cup packed brown sugar
3 tablespoons cider vinegar
1 tablespoon soy sauce
1 tablespoon Worcestershire sauce
1 (10.75-ounce) can condensed cream of mushroom soup
1 (1-ounce) packet onion soup mix
1 cup beef broth
5 large carrots, peeled and cut into 1-inch pieces (optional)
6 red potatoes or medium russets, scrubbed and quartered (optional)
DIRECTIONS:
- Place the roast in a slow cooker. Sprinkle with the garlic salt.
- In a medium bowl, mix the brown sugar, vinegar, soy sauce, Worcestershire sauce, mushroom soup, onion soup mix, and broth; pour over the roast.
- Add the carrots and/or potatoes to the slow cooker if it is large enough to hold them.
- Cook on high heat 5 to 6 hours or on low heat for 10 to 12 hours. If you choose not to add the carrots or potatoes to the slow cooker, then two good side dishes are mashed potatoes and Reds & Greens Salad (p. 191).
VARIATION:
- Use a pork roast.
Penne With Sausage, Red Potatoes, and Green Beans
*4 servings
INGREDIENTS:
8 ounces uncooked penne pasta
4 small red potatoes, quartered
8 ounces low-fat spicy bulk Italian sausage
1/4 cup minced yellow onion
2 small garlic cloves, minced
1 cup chicken broth
1 tablespoon olive oil
1 tablespoon butter
1 pound fresh green beans, trimmed and cut in half (see Note)
1 tablespoon coarsely chopped fresh parsley
Salt and ground black pepper
1/2 cup grated Romano, Asiago, or Parmesan cheese, plus additional
DIRECTIONS:
- Cook the pasta according to package directions. Drain.
- Steam the potatoes or cook them in boiling salted water until tender. At the same time, steam the beans or cook in the microwave until tender, 6 to 12 minutes.
- Meanwhile, brown the sausage in a Dutch oven or large pot over medium heat. Add the onion and garlic; cook and stir until the onion is soft and the sausage is completely cooked. Pour in the broth and simmer for 3 minutes. Stir in the oil and butter until the butter melts. Add the green beans, potatoes, and pasta. Mix well with a large spoon. Add the parsley and
salt and pepper to taste.
- Decrease the heat to low and sprinkle 1/2 cup of the cheese over the mix- ture. Cover the pan and cook a few more minutes until the cheese is melted.
- Serve immediately in the same pot or spoon the mixture into a large, shallow serving bowl or deep platter. Pass the extra cheese.
Note: As a speedy alternative to preparing fresh beans, heat 1 (14.5-ounce) can of cut green beans, drained, in the microwave and add them with the potatoes and pasta.
*This recipe can be made meatless
INGREDIENTS:
8 ounces uncooked penne pasta
4 small red potatoes, quartered
8 ounces low-fat spicy bulk Italian sausage
1/4 cup minced yellow onion
2 small garlic cloves, minced
1 cup chicken broth
1 tablespoon olive oil
1 tablespoon butter
1 pound fresh green beans, trimmed and cut in half (see Note)
1 tablespoon coarsely chopped fresh parsley
Salt and ground black pepper
1/2 cup grated Romano, Asiago, or Parmesan cheese, plus additional
DIRECTIONS:
- Cook the pasta according to package directions. Drain.
- Steam the potatoes or cook them in boiling salted water until tender. At the same time, steam the beans or cook in the microwave until tender, 6 to 12 minutes.
- Meanwhile, brown the sausage in a Dutch oven or large pot over medium heat. Add the onion and garlic; cook and stir until the onion is soft and the sausage is completely cooked. Pour in the broth and simmer for 3 minutes. Stir in the oil and butter until the butter melts. Add the green beans, potatoes, and pasta. Mix well with a large spoon. Add the parsley and
salt and pepper to taste.
- Decrease the heat to low and sprinkle 1/2 cup of the cheese over the mix- ture. Cover the pan and cook a few more minutes until the cheese is melted.
- Serve immediately in the same pot or spoon the mixture into a large, shallow serving bowl or deep platter. Pass the extra cheese.
Note: As a speedy alternative to preparing fresh beans, heat 1 (14.5-ounce) can of cut green beans, drained, in the microwave and add them with the potatoes and pasta.
*This recipe can be made meatless
Cheesy Scalloped Potatoes With Ham and Corn
*6 to 8 servings
INGREDIENTS:
2 pounds baking potatoes, peeled
1/4 cup (1/2 stick) butter
1/4 cup all-purpose flour
1/2 tsp salt Pinch of ground white pepper
2 cups milk
2 cups shredded Cheddar cheese, divided
1 (8.5-ounce) can corn, drained
1 (1-pound) precooked ham steak, cut into bite-size pieces
DIRECTIONS:
- Preheat the oven to 350 degrees and grease a shallow oblong baking dish.
- Thinly slice the potatoes into a large bowl.
- Melt the butter in a medium saucepan over medium heat. Stir in the flour, salt, and pepper. Add the milk all at once and cook, stirring constantly, until the mixture thickens and bubbles. Remove from the heat and add 11/2 cups of the cheese, stirring until combined. Pour the mixture over the potatoes and lightly mix.
- Gently stir in the corn and ham. Spoon into the prepared dish.
- Cover with aluminum foil and bake about 1 hour or until the potatoes are tender. For a browned top, remove the foil about halfway through the baking time. At the end of the baking time, sprinkle the remaining 1/2 cup of cheese over the top. Bake a few more minutes until the cheese is melted.
- Serve with a green salad, hot cooked green peas or broccoli, or fresh fruit.
VARIATION:
- Omit the ham and corn from the casserole and serve the Cheesy Scalloped Potatoes with baked ham or meatloaf and a green salad.
INGREDIENTS:
2 pounds baking potatoes, peeled
1/4 cup (1/2 stick) butter
1/4 cup all-purpose flour
1/2 tsp salt Pinch of ground white pepper
2 cups milk
2 cups shredded Cheddar cheese, divided
1 (8.5-ounce) can corn, drained
1 (1-pound) precooked ham steak, cut into bite-size pieces
DIRECTIONS:
- Preheat the oven to 350 degrees and grease a shallow oblong baking dish.
- Thinly slice the potatoes into a large bowl.
- Melt the butter in a medium saucepan over medium heat. Stir in the flour, salt, and pepper. Add the milk all at once and cook, stirring constantly, until the mixture thickens and bubbles. Remove from the heat and add 11/2 cups of the cheese, stirring until combined. Pour the mixture over the potatoes and lightly mix.
- Gently stir in the corn and ham. Spoon into the prepared dish.
- Cover with aluminum foil and bake about 1 hour or until the potatoes are tender. For a browned top, remove the foil about halfway through the baking time. At the end of the baking time, sprinkle the remaining 1/2 cup of cheese over the top. Bake a few more minutes until the cheese is melted.
- Serve with a green salad, hot cooked green peas or broccoli, or fresh fruit.
VARIATION:
- Omit the ham and corn from the casserole and serve the Cheesy Scalloped Potatoes with baked ham or meatloaf and a green salad.
Fish Tacos
4 servings
INGREDIENTS:
8 white corn or taco-size flour tortillas
Salt and ground black pepper
Buttermilk Ranch Dressing or bottled ranch dressing
1 pound tilapia
3 tablespoons olive oil
CONDIMENTS:
Diced tomatoes
Sprigs of fresh cilantro
Sliced avocado
Shredded cabbage
Tabasco sauce
DIRECTIONS:
- Preheat the oven to 325 degrees. Wrap the tortillas in aluminum foil and heat in the oven 20 to 30 minutes.
- Meanwhile, make the dressing and set aside.
- Prepare the condiments and put them in individual serving bowls and place them on the dinner table.
- Heat the oil in a large skillet over medium heat and fry the fish. Cooking time will depend on the thickness of the fish. A thin fillet may need only 2 to 3 minutes on each side; a thicker fillet may need 4 to 5 minutes on each side. The fish is done when it flakes easily with a fork. The outside should be crunchy, the inside soft. Remove the fish to a plate and season with the
salt and pepper. 5. To serve, pass the tortillas, fish, condiments, and dressing.
Serve with Santa Fe Lime Rice (p. 123), black beans, and a bowl of crunchy red, orange, and yellow bell pepper strips.
VARIATIONS:
- Use sour cream instead of the dressing: spread it on the warm tortillas, then add the fish and toppings.
- For crisp corn tortillas, fry them in hot canola oil following the instructions on page 110, step 2, using about 1/2 cup of oil.
- Omit the tomatoes, cilantro, avocado, and cab- bage, and replace with Mango Salsa.
INGREDIENTS:
8 white corn or taco-size flour tortillas
Salt and ground black pepper
Buttermilk Ranch Dressing or bottled ranch dressing
1 pound tilapia
3 tablespoons olive oil
CONDIMENTS:
Diced tomatoes
Sprigs of fresh cilantro
Sliced avocado
Shredded cabbage
Tabasco sauce
DIRECTIONS:
- Preheat the oven to 325 degrees. Wrap the tortillas in aluminum foil and heat in the oven 20 to 30 minutes.
- Meanwhile, make the dressing and set aside.
- Prepare the condiments and put them in individual serving bowls and place them on the dinner table.
- Heat the oil in a large skillet over medium heat and fry the fish. Cooking time will depend on the thickness of the fish. A thin fillet may need only 2 to 3 minutes on each side; a thicker fillet may need 4 to 5 minutes on each side. The fish is done when it flakes easily with a fork. The outside should be crunchy, the inside soft. Remove the fish to a plate and season with the
salt and pepper. 5. To serve, pass the tortillas, fish, condiments, and dressing.
Serve with Santa Fe Lime Rice (p. 123), black beans, and a bowl of crunchy red, orange, and yellow bell pepper strips.
VARIATIONS:
- Use sour cream instead of the dressing: spread it on the warm tortillas, then add the fish and toppings.
- For crisp corn tortillas, fry them in hot canola oil following the instructions on page 110, step 2, using about 1/2 cup of oil.
- Omit the tomatoes, cilantro, avocado, and cab- bage, and replace with Mango Salsa.
Sherried Chicken Thighs
Prep time: 10 minutes
Cook time: 40 minutes
Serves 6
INGREDIENTS:
6 (4-oz) boneless, skinless chicken thighs
1 tsp paprika
3 tbs butter or margarine
1 (14-oz) can quartered artichoke hearts, drained
1 (8-oz) pkg. sliced fresh mushrooms
1 cup halved cherry tomatoes
2 green onions, chopped
1/2 tsp dried rosemary
2/3 cup chicken broth
1/4 cup cooking sherry
Egg noodles or rice, cooked (optional)
DIRECTIONS:
- Preheat oven to 375 degrees. Sprinkle chicken with paprika and season with salt and pepper to taste.
- Melt butter in large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes per side or until lightly browned. Place chicken in lightly greased 11x7-inch baking dish. Arrange artichokes, mushrooms, cherry tomatoes, green onions and rosemary around chicken. Pour broth and sherry into baking dish.
- Bake, covered, 30 minutes or until instant-read thermometer registers 165 degrees. Serve over noodles or rice, if desired.
*260 calories per serving
Cook time: 40 minutes
Serves 6
INGREDIENTS:
6 (4-oz) boneless, skinless chicken thighs
1 tsp paprika
3 tbs butter or margarine
1 (14-oz) can quartered artichoke hearts, drained
1 (8-oz) pkg. sliced fresh mushrooms
1 cup halved cherry tomatoes
2 green onions, chopped
1/2 tsp dried rosemary
2/3 cup chicken broth
1/4 cup cooking sherry
Egg noodles or rice, cooked (optional)
DIRECTIONS:
- Preheat oven to 375 degrees. Sprinkle chicken with paprika and season with salt and pepper to taste.
- Melt butter in large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes per side or until lightly browned. Place chicken in lightly greased 11x7-inch baking dish. Arrange artichokes, mushrooms, cherry tomatoes, green onions and rosemary around chicken. Pour broth and sherry into baking dish.
- Bake, covered, 30 minutes or until instant-read thermometer registers 165 degrees. Serve over noodles or rice, if desired.
*260 calories per serving
April 08, 2010
Lime Zested Grilled Chicken
Prep time: 10 minutes (marinade time not included)
Cook time: 45 minutes
Serves 4
INGREDIENTS:
1/2 cup fresh lime juice
2 tsp freshly grated lime peel
3 cloves garlic, minced
2 tsp dried oregano
1 tsp dried thyme
4 (8-oz) bone-in split chicken breasts
1 lime, thinly sliced
DIRECTIONS:
- In large bowl combine lime juice, lime peel, garlic, oregano, thyme, and salt and pepper to taste. Trim fat from chicken breasts. Place chicken in bowl; turn to coat. Cover and refrigerate at least 4 hours, turning chicken occasionally.
- Preheat grill to medium (300-350 degrees); leave one burner off (for charcoal grill; arrange coals on one side of grill). Remove chicken from marinade. Gently tuck 1 or 2 limes slices under skin of each breast.
- Grill chicken over direct heat until grill marks appear, about 3 minutes per side. Place chicken over indirect heat; grill 45 minutes more or until instant-read thermometer registers 165 degrees in thickest portion and juices run clear, turning every 15 minutes. Remove chicken from grill; let stand 8 minutes before serving.
*309 calories per serving
Cook time: 45 minutes
Serves 4
INGREDIENTS:
1/2 cup fresh lime juice
2 tsp freshly grated lime peel
3 cloves garlic, minced
2 tsp dried oregano
1 tsp dried thyme
4 (8-oz) bone-in split chicken breasts
1 lime, thinly sliced
DIRECTIONS:
- In large bowl combine lime juice, lime peel, garlic, oregano, thyme, and salt and pepper to taste. Trim fat from chicken breasts. Place chicken in bowl; turn to coat. Cover and refrigerate at least 4 hours, turning chicken occasionally.
- Preheat grill to medium (300-350 degrees); leave one burner off (for charcoal grill; arrange coals on one side of grill). Remove chicken from marinade. Gently tuck 1 or 2 limes slices under skin of each breast.
- Grill chicken over direct heat until grill marks appear, about 3 minutes per side. Place chicken over indirect heat; grill 45 minutes more or until instant-read thermometer registers 165 degrees in thickest portion and juices run clear, turning every 15 minutes. Remove chicken from grill; let stand 8 minutes before serving.
*309 calories per serving
Caribbean Salsa
Prep time: 30 minutes
Serves 6
INGREDIENTS:
2 cups chopped fresh or canned pineapple
2 yellow or red bell peppers, seeded and chopped
3 kiwifruit, peeled and chopped
1 small red onion, finely chopped
1 cup peeled, chopped mango
1/4 cup chopped fresh cilantro
2 tsp seeded, chopped jalapeno pepper
Juice of 1 lime
DIRECTIONS:
Combine pineapple, bell peppers, kiwi, onion, mango, cilantro, jalapeno, and lime juice. Cover and chill 2 hours.
May be served with fish or chicken.
*95 Calories per serving
Serves 6
INGREDIENTS:
2 cups chopped fresh or canned pineapple
2 yellow or red bell peppers, seeded and chopped
3 kiwifruit, peeled and chopped
1 small red onion, finely chopped
1 cup peeled, chopped mango
1/4 cup chopped fresh cilantro
2 tsp seeded, chopped jalapeno pepper
Juice of 1 lime
DIRECTIONS:
Combine pineapple, bell peppers, kiwi, onion, mango, cilantro, jalapeno, and lime juice. Cover and chill 2 hours.
May be served with fish or chicken.
*95 Calories per serving
Apple-Stuffed Acorn Squash
Prep time: 15 minutes
Cook time: 1 hour, 10 minutes
Serves 4
INGREDIENTS:
2 acorn squash
2 tbs butter or margarine
2 medium apples, peeled and chopped
1/2 cup chopped pecans
1/2 cup apple juice
2 tbs light brown sugar
1 tsp salt
1/2 tsp nutmeg
DIRECTIONS:
- Preheat oven to 350 degrees. Cut each squash in half lengthwise; remove and discard seeds and membranes. Place squash halves, cut side down, into 13x9x2-inch baking dish. Add water to a depth of 1 inch.
- Cover and bake 45 minutes; drain. Return squash to baking dish, cut side up; set aside.
- Melt butter in large skillet over medium heat; add apples, pecans, apple juice, sat, and nutmeg. Cook, stirring occasionally, 5 minutes. Spoon mixture into squash halves.
- Bake 15 minutes or until apples are tender.
*320 calories per serving
Cook time: 1 hour, 10 minutes
Serves 4
INGREDIENTS:
2 acorn squash
2 tbs butter or margarine
2 medium apples, peeled and chopped
1/2 cup chopped pecans
1/2 cup apple juice
2 tbs light brown sugar
1 tsp salt
1/2 tsp nutmeg
DIRECTIONS:
- Preheat oven to 350 degrees. Cut each squash in half lengthwise; remove and discard seeds and membranes. Place squash halves, cut side down, into 13x9x2-inch baking dish. Add water to a depth of 1 inch.
- Cover and bake 45 minutes; drain. Return squash to baking dish, cut side up; set aside.
- Melt butter in large skillet over medium heat; add apples, pecans, apple juice, sat, and nutmeg. Cook, stirring occasionally, 5 minutes. Spoon mixture into squash halves.
- Bake 15 minutes or until apples are tender.
*320 calories per serving
Shrimp-Stuffed Tomato Bake
Prep time: 40 minutes
Cook time: 30 minutes
Serves 6
INGREDIENTS:
6 large, firm, ripe tomatoes
1 tsp kosher salt
1/2 cup fresh chopped broccoli
1/2 cup finely chopped onion
1 medium clove garlic, minced
2 tbs olive oil, divided
1/4 lb shrimp, cooked, shelled, deveined and cut into pieces
1 cup cooked orzo pasta
1/4 cup toasted pine nuts
1/4 cup grated Parmesan cheese, divided
1/4 tsp dried basil
DIRECTIONS:
- Cut a circle out of each tomato (stem side) big enough to stuff them; core and seed tomatoes. Sprinkle salt inside tomatoes and place them upside down on several layers of paper towels. Let stand about 30 minutes to remove any remaining moisture.
- Preheat oven to 375 degrees. Meanwhile, in 12-inch skillet over medium heat, saute broccoli, onion and garlic in 1 tablespoon of the olive oil until onion is tender; stir often. Add shrimp, orzo, pine nuts, 2 tablespoons of Parmesan cheese, and basil; blend well.
- Spoon mixture into prepared tomatoes. Arrange in shallow baking dish. Sprinkle with remaining 1 tablespoon olive oil and remaining 2 tablespoons of the Parmesan cheese. Bake 20 minutes until tops are golden.
*180 calories per serving
Cook time: 30 minutes
Serves 6
INGREDIENTS:
6 large, firm, ripe tomatoes
1 tsp kosher salt
1/2 cup fresh chopped broccoli
1/2 cup finely chopped onion
1 medium clove garlic, minced
2 tbs olive oil, divided
1/4 lb shrimp, cooked, shelled, deveined and cut into pieces
1 cup cooked orzo pasta
1/4 cup toasted pine nuts
1/4 cup grated Parmesan cheese, divided
1/4 tsp dried basil
DIRECTIONS:
- Cut a circle out of each tomato (stem side) big enough to stuff them; core and seed tomatoes. Sprinkle salt inside tomatoes and place them upside down on several layers of paper towels. Let stand about 30 minutes to remove any remaining moisture.
- Preheat oven to 375 degrees. Meanwhile, in 12-inch skillet over medium heat, saute broccoli, onion and garlic in 1 tablespoon of the olive oil until onion is tender; stir often. Add shrimp, orzo, pine nuts, 2 tablespoons of Parmesan cheese, and basil; blend well.
- Spoon mixture into prepared tomatoes. Arrange in shallow baking dish. Sprinkle with remaining 1 tablespoon olive oil and remaining 2 tablespoons of the Parmesan cheese. Bake 20 minutes until tops are golden.
*180 calories per serving
Herb Marinated Steak
Prep time: 5 minutes (does not include marinating time)
Cook time: 12 minutes
Serves 6
INGREDIENTS:
1 (.71-oz) pkg. Montreal steak marinade
1 tsp lemon pepper
1 tsp thyme, crushed
1/2 tsp garlic powder
1 (1.5 lb) boneless sirloin steak
1 tbs olive oil
DIRECTIONS:
- In small bowl combine marinade, lemon pepper, thyme and garlic powder.
- Rub steak with olive oil. Place in resealable plastic bag; add herb mixture. Seal to close; shake to coat evenly. Refrigerate 1 hour or overnight.
- Preheat broiler. Place on rack in broiler pan. Broil 6 inches from heat to desired doneness (145 degrees for medium-rare, 160 degrees for medium, or 170 degrees for well-done), turning once. Let stand 5 minutes before serving.
*164 calories per serving
Cook time: 12 minutes
Serves 6
INGREDIENTS:
1 (.71-oz) pkg. Montreal steak marinade
1 tsp lemon pepper
1 tsp thyme, crushed
1/2 tsp garlic powder
1 (1.5 lb) boneless sirloin steak
1 tbs olive oil
DIRECTIONS:
- In small bowl combine marinade, lemon pepper, thyme and garlic powder.
- Rub steak with olive oil. Place in resealable plastic bag; add herb mixture. Seal to close; shake to coat evenly. Refrigerate 1 hour or overnight.
- Preheat broiler. Place on rack in broiler pan. Broil 6 inches from heat to desired doneness (145 degrees for medium-rare, 160 degrees for medium, or 170 degrees for well-done), turning once. Let stand 5 minutes before serving.
*164 calories per serving
Chipotle Chile Short Ribs
Prep time: 15 minutes (does not include marinating time)
Cook time: 3 hours, 30 minutes
Serves 16
INGREDIENTS:
2 tbs brown sugar
2 tsp kosher salt
1 tsp each chipotle chile, cumin, garlic powder, smoked paprika
4 lb. beef short ribs cut into 2 or 3 rib pieces
3 tbs olive oil, divided
1 cup chopped onion
1 (14.5 oz) can petite diced tomatoes with green chiles
1 chipotle pepper in adobo sauce, chopped
1 (12-oz) bottle Mexican beer or 1 1/4 cups beef broth
Cheese polenta, or cooked white or saffron rice
DIRECTIONS:
- In small bowl combine sugar, salt, chipotle, cumin, garlic powder and paprika. Rub both sides of short ribs with seasoning mixture. Cover ribs tightly with plastic wrap; refrigerate at least 8 hours or overnight.
- Remove ribs from refrigerator; let stand 20-30 minutes. In large pot heat 2 tablespoons of the oil over medium-high heat 2 minutes or until hot. Brown ribs 2-3 minutes per side. Remove ribs to platter.
- Add remaining 1 tablespoon oil to pot. Add onion; cook 3-5 minutes, stirring and scraping up bits. Add tomatoes and chipotle in adobo; cook 3-5 minutes. Return ribs to pot; add beer/beef broth. Bring to boiling. Cover with tight-fitting lid; reduce heat to low. Simmer 2 1/2 - 3 hours or until meat is tender and falls from the bone.
- Serve ribs with sauce over polenta or cooked rice.
*390 calories per serving
Cook time: 3 hours, 30 minutes
Serves 16
INGREDIENTS:
2 tbs brown sugar
2 tsp kosher salt
1 tsp each chipotle chile, cumin, garlic powder, smoked paprika
4 lb. beef short ribs cut into 2 or 3 rib pieces
3 tbs olive oil, divided
1 cup chopped onion
1 (14.5 oz) can petite diced tomatoes with green chiles
1 chipotle pepper in adobo sauce, chopped
1 (12-oz) bottle Mexican beer or 1 1/4 cups beef broth
Cheese polenta, or cooked white or saffron rice
DIRECTIONS:
- In small bowl combine sugar, salt, chipotle, cumin, garlic powder and paprika. Rub both sides of short ribs with seasoning mixture. Cover ribs tightly with plastic wrap; refrigerate at least 8 hours or overnight.
- Remove ribs from refrigerator; let stand 20-30 minutes. In large pot heat 2 tablespoons of the oil over medium-high heat 2 minutes or until hot. Brown ribs 2-3 minutes per side. Remove ribs to platter.
- Add remaining 1 tablespoon oil to pot. Add onion; cook 3-5 minutes, stirring and scraping up bits. Add tomatoes and chipotle in adobo; cook 3-5 minutes. Return ribs to pot; add beer/beef broth. Bring to boiling. Cover with tight-fitting lid; reduce heat to low. Simmer 2 1/2 - 3 hours or until meat is tender and falls from the bone.
- Serve ribs with sauce over polenta or cooked rice.
*390 calories per serving
Pork Chops with Sauteed Apples and Onions
Prep time: 10 minutes
Cook time: 21 minutes
Serves 4
INGREDIENTS:
3 tbs butter or margarine
2 large apples, peeled, cored and sliced 1/2 inch thick
1 large onion, halved and sliced 1/2 inch thick
3 tbs chopped crystalized ginger (optional)
3 tbs brown sugar
2 tbs cider vinegar
4 boneless pork chops, 3/4 to 1 inch thick (1 1/2 - 2 lbs)
2 tbs vegetable or olive oil
DIRECTIONS:
- In large skillet, melt butter over medium heat. Add apples, onion, ginger, if desired, brown sugar and vinegar to skillet; toss to coat. Cook and stir over medium heat about 10 minutes or until apples and onions are glazed and tender, stirring occasionally.
- Meanwhile, lightly salt and pepper pork chops, if desired. Heat oil in separate skillet over medium-high heat. Add pork chops; cook over medium heat 3-4 minutes per side to brown. Remove from heat.
- Push apple mixture to sides of large skillet. Add pork chops. Cover and cook over medium heat 5-7 minutes until chops are no longer pink and juices run clear (170 degrees).
*717 calories per serving
Cook time: 21 minutes
Serves 4
INGREDIENTS:
3 tbs butter or margarine
2 large apples, peeled, cored and sliced 1/2 inch thick
1 large onion, halved and sliced 1/2 inch thick
3 tbs chopped crystalized ginger (optional)
3 tbs brown sugar
2 tbs cider vinegar
4 boneless pork chops, 3/4 to 1 inch thick (1 1/2 - 2 lbs)
2 tbs vegetable or olive oil
DIRECTIONS:
- In large skillet, melt butter over medium heat. Add apples, onion, ginger, if desired, brown sugar and vinegar to skillet; toss to coat. Cook and stir over medium heat about 10 minutes or until apples and onions are glazed and tender, stirring occasionally.
- Meanwhile, lightly salt and pepper pork chops, if desired. Heat oil in separate skillet over medium-high heat. Add pork chops; cook over medium heat 3-4 minutes per side to brown. Remove from heat.
- Push apple mixture to sides of large skillet. Add pork chops. Cover and cook over medium heat 5-7 minutes until chops are no longer pink and juices run clear (170 degrees).
*717 calories per serving
Fennel-Roasted Pork Loin
Prep time: 25 minutes
Cook time: 1 hour, 15 minutes
Serves 8
INGREDIENTS:
1 (3-lb) pork center-cut top loin roast, trimmed and tied
1/4 cup Dijon musturd
2 cloves garlic, minced
2 tbs. chopped fresh thyme
4 small potatoes, quartered
2 small fennel bulbs, cut into quarters
1 1/2 cups chopped carrots
1 1/2 cups chopped onion
1 cup chopped celery
5 tbs. extra-virgin olive oil, divided
2 cups beef broth
DIRECTIONS:
- Coat pork with mustard and season with garlic, thyme, and salt and pepper to taste. Let stand 30 minutes.
- Preheat oven to 425 degrees. Combine potatoes, fennel, carrots, onion and celery in lightly greased large roasting pan. Toss with 3 tablespoons of the oil and season with salt and pepper to taste. Roast 20 minutes or until tender.
- Meanwhile, heat remaining oil in large ovenproof pan. Add pork and cook 5 minutes per side or until browned. Add broth; transfer pan to oven. Roast 30-45 minutes or until instant-read thermometer registers 155 degrees. Remove from oven and let stand 10 minutes or until meat thermometer reaches 160 degrees. Slice pork and serve with roasted vegetables.
*470 calories per serving
Cook time: 1 hour, 15 minutes
Serves 8
INGREDIENTS:
1 (3-lb) pork center-cut top loin roast, trimmed and tied
1/4 cup Dijon musturd
2 cloves garlic, minced
2 tbs. chopped fresh thyme
4 small potatoes, quartered
2 small fennel bulbs, cut into quarters
1 1/2 cups chopped carrots
1 1/2 cups chopped onion
1 cup chopped celery
5 tbs. extra-virgin olive oil, divided
2 cups beef broth
DIRECTIONS:
- Coat pork with mustard and season with garlic, thyme, and salt and pepper to taste. Let stand 30 minutes.
- Preheat oven to 425 degrees. Combine potatoes, fennel, carrots, onion and celery in lightly greased large roasting pan. Toss with 3 tablespoons of the oil and season with salt and pepper to taste. Roast 20 minutes or until tender.
- Meanwhile, heat remaining oil in large ovenproof pan. Add pork and cook 5 minutes per side or until browned. Add broth; transfer pan to oven. Roast 30-45 minutes or until instant-read thermometer registers 155 degrees. Remove from oven and let stand 10 minutes or until meat thermometer reaches 160 degrees. Slice pork and serve with roasted vegetables.
*470 calories per serving
April 07, 2010
Spinach-Stuffed Salmon Fillets
*under 500 calories!
2 5-oz. salmon fillets, fresh and preferably wild
1 pinch salt
1 pinch black pepper
5 oz. packaged baby spinach, coarsely chopped
1 Tbsp. dry-packed sun-dried tomatoes, chopped
1/2 cup almonds, chopped
Cooking spray
Heat oven to 400 degrees. Make a slit 2/3 of the way through the center of each salmon fillet, making sure not to cut all the way through. Season each fillet with salt and pepper. In a bowl, combine the spinach, tomatoes, and almonds. Spoon 1/3 cup of the mixture into each slit. Arrange fillets on broiler pan coated with cooking spray. Roast for 8 to 10 minutes or until fish flakes and spinach mixture is heated through. Serves 2.
Calories - 499
Protein - 48g
Fiber - 8g
Carbs - 26g
Fat Total - 24g
Saturated Fat - 1g
April 06, 2010
Jill's Sugar Cookies
1/2 c butter
1 c sugar
1 large egg
1/2 tsp vanilla extract
2 - 2 1/4 c flour
2 tsp baking powder
1/2 tsp salt
- Preheat oven to 375 degrees.
- Cream together the butter and sugar. Add the egg and vanilla.
- In a separate bowl mix together the flour, baking powder, and salt. Mix this with the first creamed portion.
- Divide dough into two balls and refrigerate for 1 hour. Roll dough into small balls and bake for 8-10 minutes.
Makes 2 dozen
1 c sugar
1 large egg
1/2 tsp vanilla extract
2 - 2 1/4 c flour
2 tsp baking powder
1/2 tsp salt
- Preheat oven to 375 degrees.
- Cream together the butter and sugar. Add the egg and vanilla.
- In a separate bowl mix together the flour, baking powder, and salt. Mix this with the first creamed portion.
- Divide dough into two balls and refrigerate for 1 hour. Roll dough into small balls and bake for 8-10 minutes.
Makes 2 dozen
Cherry Cobbler
*the same recipe can be used for Peach Cobbler;
Instead of cherry filling, use 3 cups sliced canned peaches.
1 c flour
1/2 tsp salt
1 egg, beaten
6 tbs butter or margarine
1 can cherry pie filling
- Preheat the oven to 375 degrees.
- Melt the butter/margarine. Line bottom of an 8x8-inch or 11x9-inch pan with cherries.
- Sift dry ingredients together. Add beaten egg and toss together with a fork until evenly crumbly and sprinkle over cherries. Drizzle melted butter/margarine on top.
- Bake for 35-40 minutes until the top is golden.
Serves 6 portions
April 03, 2010
Chicken Curry
3 tbs extra-virgin olive oil
1 small onion, chopped
2 cloves garlic, minced
3 tbs curry powder
1 tsp ground cinnamon
1 tsp paprika
1 bay leaf
1/2 tsp white sugar
salt to taste
2 skinless, boneless chicken breast halves, cut into bite-size pieces
1 tbs tomato paste
1 c heavy cream
3/4 c coconut milk
1/2 tsp cayenne pepper
- Heat olive oil in skillet over medium heat. Saute onion until lightly browned.
- Stir in garlic, curry powder, cinnamon, paprika, bay leaf, ginger, sugar and salt. Continue stirring. It will seem dry, but do not add more olive oil.
- Add chicken pieces, tomato paste, cream, and coconut milk. Bring to a boil, reduce heat, and simmer for 20-25 minutes.
- While this is simmering, cook 1 cup of white rice
- Remove bay leaf, and stir in cayenne pepper. Simmer 5 more minutes.
April 01, 2010
Garlic Mesquite Rib-Eye Dinner
4 (3/4-inch thick) small beef rib eye steaks; about 2 lbs.
2 cloves garlic, halved
1 tsp mesquite seasoning
1 (1-lb) pkg. fresh Caesar salad mix
- Coat grill rack with nonstick cooking spray. Heat grill or broiler (place rack 4-6 inches from heat). Rub both sides of each steak with cut side of garlic. Sprinkle evenly with mesquite seasoning.
- Place steaks on grill. Grill 4-7 minutes per side to desired doneness. Meanwhile, combine salad and dressing in serving bowl; toss to coat. Serve steaks with salad.
Serves 4 portions
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