Delicious & Light © 2011

Great Meals with a Healthy Twist for the Entire Family

Mexican Style Meatloaf

Sorry about not having the nutritional values.  I will update this when I return.  This was dinner last night and the family loved it.

 

Mexican Style Meatloaf

Serves 8

Preheat oven 425o

Ingredients:

2 cups cooked brown rice

1 pound ground turkey breast

1 pound  lean (93% lean) ground beef or ground sirloin

1 cup salsa

½ cup egg substitute

1 onion – grated

1 tablespoon fresh parsley (or 1 teaspoon dried)

1 tablespoon chili powder

2 cloves garlic – minced

Directions:

  1. Place brown rice in food processor and pulse until rice is ground.
  2. In a large bowl, combine rice, ground turkey, ground beef, salsa. Egg substitute, onion, parsley, chili powder and garlic.
  3. Bake for 1 hour or until internal temperature reaches 165o.
  4. Serve hot.

January 27, 2011 Posted by | Bake, Beef, Poultry | , | Leave a Comment

Southwest Chicken Casserole

I am always looking for light twists on typical dishes.  I will get inspiration from friends, cook books, magazines and TV shows and it is fun to take an otherwise fattening dish and make it light enough that I don’t feel bad about feeding it to my family.  The trick of course is to figure out a way to make it taste the same or better than the original dish.

Then there are those nights where I have nothing in mind and I jut start cooking with what I have.  Sometimes the dishes come out great and other times I am reluctant to feed it to my dog.  That is the fun and beauty of cooking….sometimes you never know what you are going to get!

Tonight’s dish was one of those dinners where I really didn’t have a plan, just some ingredients.  Looking back now I could have made this dish a little “lighter” but it was close enough and it was delicious.  I even had some Pillsbury Pizza dough which I formed and baked into little cups.  I then serve Nick and my portions in the cup.  Funny thing is they were gone so fast I didn’t take a picture!  Oh well next time.  Enjoy.

Southwest Chicken Casserole

Preheat oven 375o

Prep Time: 10 minutes

Cook Time: 45 minutes

Estimated values per serving:

Calories =   257                           Fat = 7 grams

Serves 6

Ingredients:

4 ounces low fat cream cheese – softened

1 tablespoon taco seasoning

1 ½ cups salsa

1 cup diced tomatoes from a can – drained

2 pounds boneless cooked chicken breast – cut into ½ inch pieces

1 cup low fat grated Mexican cheese mix

1 15-ounce can black beans – drained and rinsed

Directions:

1.    Beat cream cheese and taco seasoning on high speed until whipped.

2.    Fold in salsa, tomatoes, chicken, cheese and black beans.

3.    Coat a 12 by 8 inch casserole baking pan with cooking spray.  Spoon chicken mixture into casserole pan.

4.    Bake, covered, for 30 minutes then uncover and bake for an additional 15 minutes.

5.    Serve hot.


January 21, 2011 Posted by | Bake, Casserole, Main Courses, Poultry, Uncategorized, Vegetables | , , , , , , | Leave a Comment

Lowfat Beef Chili

It is winter time and what goes better on a cold, snowy night than a nice hot bowl of chili?  I put this recipe together with the idea of really enjoying a hearty meal that is light on the mid-section.  I did serve this with brown rice and although the rice adds calories, brown rice is much healthier then white rice so you can enjoy.  Stay warm and enjoy!

Low Fat Beef Chili

Serves 8

Prep Time: 15 minutes

Cook Time: 6 hours slow cooker or 2 hours stovetop cooking

Estimated values per serving:

Calories =   442                           Fat =  12 grams

Ingredients:

1 onion – chopped

2 cloves garlic

2 tablespoons Jack Daniels

2 ½ pounds London broil

2 (12 ounce) jars chili sauce

1 can (28 ounces ) crushed tomatoes

12 ounces water

2 – 3 dashes Tabasco sauce (optional)

1 tablespoon paprika

2 tablespoons chili powder

1 tablespoon onion powder

1 tablespoon garlic powder

1 teaspoon hickory smoke salt

1 teaspoon liquid smoke

1 teaspoon dried oregano

1 teaspoon dried parsley flakes

1 (15.5 ounces) can of red kidney beans

Directions:

1.    Heat a large pot on medium and coat with cooking spray.  Add onions and sauté for 5 minutes until soft and browned.  Add garlic and sauté for 1 minute.  Add Jack Daniels and cook until liquid is absorbed.

2.    Cut beef in ½-inch cubes.  Increase heat on pot to medium high and add beef.  Sauté until browned, about 7 minutes.

3.    Add chili sauce, tomatoes, water, Tabasco sauce, paprika, chili powder, onion powder, garlic powder, hickory smoke salt, liquid smoke, oregano and parsley flakes and stir.

4.    Once the mixture comes to a boil, you can lower the heat and keep on the stove to simmer for 2 hours, stirring occasionally, or transfer to a crock pot and set on high for 4 hours and low for an additional 2 hours.

5.    Stir in kidney beans ½ hour before the chili will be served.  Serve hot.

January 18, 2011 Posted by | Beef, Main Courses, Rice, Slow Cook, Spices | , , , , | Leave a Comment

Savory Lobster Cheesecake

Now you may say to yourself “lobster cheesecake?!?” but trust me this is a winner.  My mother and father decided they wanted to get steamed lobster for dinner but they didn’t want just steamed lobster.  Since they are on low carb diets I could not make a sauce and put it over pasta or rice so I thought quiche.  As I was working out the recipe it morphed into a savory cheesecake.  You can use fresh lobster meat or you can use canned.  Also to make it a little less expensive, you can use crab meat or crab legs.  I know it sounds weird but it was really delicious & light.  Enjoy……

Lobster Cheesecake

Savory Lobster Cheesecake

Preheat oven 350o

Serves 8

Prep Time: 20 minutes

Lobster Cleaning: 30 minutes

Cook Time: 1 hour

Estimated values per serving:

Calories = 166                       Fat = 2 grams

Ingredients:

32 oz Lobster meat (crab meat, shrimp or crab legs can be substituted)

8oz 1/3 less fat cream cheese (softened)

2 cups egg substitute

1 T Worcestershire Sauce

1 t Onion Powder

1 t Paprika

1 T Bacon Bits

2 T Cream Sherry

Pepper & Salt to taste

1/4 cup plain bread crumbs

Directions:

  1. Clean steamed lobsters and remove all lobster meat and coarsely chop. Set aside in a mixing bowl.
  2. Beat cream cheese, Worcestershire sauce, Dijon mustard, onion powder, paprika, and cream sherry on high speed until creamed.
  3. Lower mixer to low speed and slowly add egg substitute into mixture until well combined.
  4. Fold bacon bits and lobster meat into mixture until well incorporated.  Season with salt & pepper.
  5. Coat a 9 inch spring form pan (cheesecake pan) with cooking spray.
  6. Spoon bread crumbs into pan and move pan around so that sides and bottom of pan is coated with bread crumbs.  Discard any loose bread crumbs.
  7. Spoon lobster mixture into prepared pan and bake 1 hour or until mixture no longer jiggles in pan.
  8. Remove pan from oven and allow to cool 10 – 20 minutes.  Remove from pan, cut and serve.

January 17, 2011 Posted by | Bake, Eggs, Fish, Main Courses, Shrimp, Spices | , , , , | Leave a Comment

Spinach Stuffed Mushrooms

We ate these delicious mushrooms as a side dish but they also work very well as an appetizer if you are entertaining.  You may want to make extra because I served this for 5 people and everyone ate a little more than they should have.  Enjoy…

Spinach Stuffed Mushrooms

Preheat oven 375o

Serves 8

Prep Time: 20 minutes

Cook Time: 30 minutes

Estimated values per serving:

Calories = 73                        Fat = 3 grams                        Points: 3

Ingredients:

16 large stuffing mushrooms

2 cloves garlic

4 ounces low fat cream cheese – softened

4 ounces fat free cream cheese – softened

1 tablespoon Dijon mustard

1 package frozen spinach – thawed

Directions:

  1. Clean mushrooms and remove the caps from the stems.  Set the caps aside and chop the stems.
  2. Heat a large skillet on medium heat and coat with cooking spray.  Add mushrooms and sauté for 10 minutes until the liquid is cooked out.  Add garlic and cook for 1 minute.  Remove from heat and cool.
  3. In a mixer, combine cream cheeses, Dijon mustard and cooled mushroom stems.  Beat on high, scraping down the sides until whipped.
  4. Squeeze excess water from the spinach and fold into the cream cheese mixture.
  5. Reheat the same skillet that cooked the mushrooms and coat again with cooking spray.  Add mushroom caps and cook for about 5 minutes, just until tender.
  6. Coat a baking dish with cooking spray and place mushroom caps upside down so that you can fill the insides.
  7. Spoon a little cream cheese mixture in each mushroom cap.
  8. Bake, uncovered for 30 minutes until cream cheese mixture is bubbly and cooked.
  9. Serve hot.

January 16, 2011 Posted by | Appetizers, Bake, Side Dishes, Vegetables | , | Leave a Comment

Southwest Breakfast Cups

Southwest Breakfast Cups

Preheat oven 375o

Serves 6

Prep Time: 2 minutes

Cook Time: 45 minutes

Estimated values per serving:

Calories = 120                      Fat = 3 grams                        Points: 3

Ingredients:

3 cups egg substitute

½ cup salsa

1 cup low fat grated Mexican blend cheese

Salt and pepper to taste

2 -3 dashes Tabasco sauce (optional)

Directions:

  1. Coat a 6-cup large muffin pan with cooking spray.
  2. In a large mixing bowl, whisk together egg substitute, salsa, cheese and salt and pepper and Tabasco sauce if using.
  3. Spoon egg mixture into muffin cups.
  4. Bake for 40 – 45 minutes until puffed and browned.

    Southwest Breakfast Cups

January 11, 2011 Posted by | Bake, Breakfast, Eggs, Spices | , | Leave a Comment

Chicken Sauté in Sweet Wine Sauce

Chicken Sauté in Sweet Wine Sauce

Serves 6

Prep Time: 10 minutes

Cook Time: 30 minutes

Estimated values per serving:

Calories = 150                      Fat = 3 grams                        Points: 3

Chicken Sauté in Sweet Wine Sauce

Ingredients:

1 teaspoon thyme

½ teaspoon salt

½ teaspoon pepper

6 boneless/skinless chicken breasts

1 tablespoon olive oil

1 onion – chopped

2 cloves garlic – sliced

½ cup white wine

2 tablespoons cream sherry

1 cup chicken broth

Directions:

  1. Combine thyme, salt and pepper and rub on both sides of each chicken breast. Heat a large skillet on medium high heat and coat with cooking spray.
  2. Add chicken breast and cook for 5 – 7 minutes on each side until cooked through.  Remove chicken from skillet, cover and set aside.
  3. Add olive oil to skillet then onion and sauté for 5 minutes until browned and tender.  Add garlic and sauté for an additional minute.  Add wine and sherry, scraping any pieces from skillet.  Cook liquid down until almost completely absorbed.
  4. Add chicken broth and simmer for 5 – 7 minutes until reduced to half.  Add chicken breasts back to skillet with sauce and coat with sauce on both sides, simmering for 2 minutes.
  5. Remove chicken breasts and place onto serving platter.  Pour sauce on top and serve.

January 9, 2011 Posted by | Main Courses, Saute` | , , | 1 Comment

Southwest Vegetarian Skillet

Southwest Vegetarian Skillet

Serves 6

Prep Time: 3 minutes

Cook Time: 15 – 20 minutes

Estimated values per serving:

Calories = 315                      Fat = 3 grams                        Points: 4

Southwest Vegetarian Skillet

Ingredients:

1 onion – chopped

1 jar salsa (17 ounces)

1 ½ cups frozen corn

2 cups cooked brown rice

1 can (15.5 ounces) red kidney beans – rinsed

1 can (15.5 ounces) chick peas- rinsed

1 can (15 ounces) black beans- rinsed

2 – 3 dashes hot sauce (optional)

Directions:

  1. Heat a large skillet on medium heat and coat with cooking spray.  Add onion and sauté for about 5 minutes until soft and browned.
  2. Add salsa and corn, cover and cook for about 5 minutes until corn is tender and cooked.
  3. Add brown rice, cover and simmer on low heat for about 5 more minutes.
  4. Stir in beans and hot sauce, cover and simmer for an additional 5 minutes.
  5. Serve hot.

January 7, 2011 Posted by | Rice, Vegetables | , , | Leave a Comment

Greek Breakfast Cups

At the beginning of every year, Dean always goes on a low fat/reduced carb diet to lose the pounds he had packed on during the holiday season (which for Dean starts in October with Halloween).  I always start the year with giving my liver a vacation by cutting out meat, poultry fish and gluten.  I then follow it up with a low calorie diet to lose a few pounds.

The next few weeks of recipes will be the inspired by our current life style shift from just low fat to also eating in a more healthful way.  Hopefully, you will also be inspired and check out how tasteful a healthy meal can be.

Greek Breakfast Cups

Preheat oven 375o

Prep Time: 15 minutes

Cook Time: 45 minutes

Estimated values per serving:

Calories = 135                      Fat = 4.5 grams                     Points: 3

Serves 6

Ingredients:

1 (10 ounce) package of frozen chopped spinach – defrosted

3 cups egg substitute

½ cup green onions – chopped

½ cup low fat Feta cheese – crumbled

½ cup low fat large curd cottage cheese (pot cheese style)

½ teaspoon dill

Salt and pepper to taste

Directions:

  1. Coat a 6-cup large muffin pan with cooking spray.  Squeeze the spinach to remove excess water and place in a large mixing bowl
  2. Add egg substitute, green onions, Feta cheese, cottage cheese, dill and salt and pepper to the spinach and mix well.
  3. Spoon spinach mixture into muffin cups.
  4. Bake for 40 – 45 minutes until puffed and browned.

January 3, 2011 Posted by | Bake, Breakfast, Eggs, Vegetables | , , | 4 Comments

   

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