Delicious & Light © 2011

Great Meals with a Healthy Twist for the Entire Family

Sausage & Spinach Frittata Squares

Sausage & Spinach Frittata Squares

Serves 6

Preheat oven 350o

Prep Time: 15 minutes

Bake Time: 45 – 50 minutes

Estimated Values per Serving:

Calories: 300                                                Fat: 8 grams

Ingredients:

½ tablespoon olive oil

1 onion – chopped

½ pound frozen spinach – thawed

3 Italian turkey sausage links

2 cups egg substitute

2 whole eggs

½ cup light sour cream

¼ cup grated parmesan cheese

1 cup grated mozzarella cheese

1 teaspoon dried basil

Directions:

  1. Heat skillet on medium heat, coat with cooking spray and add olive oil.  Add onions to the skillet and sauté for 3 – 5 minutes until tender and slightly browned.  Spoon onions into a large mixing bowl.
  2. Squeeze excess water from spinach and add to the bowl with onions.
  3. Remove sausage from their casings.  Heat skillet on medium high heat, coat again with cooking spray and add sausage meat.  While sautéing, break up sausage into small pieces.  Sauté sausage for 5 – 7 minutes until browned.  Add sausage to the same mixing bowl.
  4. Whisk together egg substitute, eggs and sour cream until well blended.  Pour egg mixture into bowl and add the cheeses and basil.  Stir ingredients together until well blended.
  5. Coat a 9X13-inch baking dish with cooking spray.  Pour egg mixture into baking dish and bake for 45 – 50 minutes until firm and browned.
  6. Remove from oven and cool for 5 – 10 minutes.
  7. Cut into squares and serve.

 

January 23, 2012 Posted by | Appetizers, Bake, Breakfast, Easy, Eggs, Main Courses | , , , | Leave a Comment

Chicken & Broccoli Casserole

It’s been too long since I have given you a new exciting recipe to try.  I hope to be posting more oftenagain.  Here is a very tasty dish from tonight that the family really enjoyed.  The best thing is that it is a complete meal with veggies already included.

Enjoy!!

Chicken & Broccoli Casserole

Serve 6

Preheat oven 350o

Estimated Values per serving:

Calories = 300                                              Fat = 8 grams

Ingredients:

1 ½ broccoli

1 ½ pounds cooked skinless/boneless chicken breast – cut into bite sized pieces

1 tablespoon canola oil

¼ cup onion – chopped

2 cloves garlic

¼ cup sherry

3 – 4 dashes Worcestershire sauce

¼ cup flour

1 cup skim milk

1 cup chicken broth

6 ounces grated low fat Swiss cheese

Salt and pepper to taste

¼ cup bread crumbs

¼ cup parmesan cheese

Directions:

  1. Bring a large saucepan of water to boil.  Add broccoli and cook for about 3 minutes.  Drain and rinse with cold water.  Add to a large bowl with cooked chicken and toss.
  2. Coat a 9-by-13 inch baking dish with cooking spray and set aside.
  3. Heat a skillet on medium heat, coat with cooking spray, add oil and chopped onion.  Cooke 3 – 5 minutes until tender.  Add garlic and cook for an additional 1 minute.  Add sherry, scraping any pieces from the pan an cook until almost all the liquid has evaporated.
  4. In a small bowl, whisk together milk, broth and flour then add to skillet.  Cook for 3 minutes, stirring constantly until mixture is bubbly and has thickened.  Remove from heat and add Swiss cheese, stirring until all the cheese has melted.
  5. Pour cheese sauce into mixing bowl with chicken and broccoli, adding salt and pepper to taste and toss until well coated.
  6. Spoon mixture into prepared baking dish.
  7. Mix the bread crumbs and parmesan cheese together then sprinkle on top.
  8. Bake for 30 minutes or until browned on top.

 

 

January 17, 2012 Posted by | Casserole, Easy, Main Courses, Poultry, Sauces | , , , , | Leave a Comment

BBQ Meatloaf

A New Twist to an Old Favorite…

As the weather starts to cool down, I like to cook comfort food favorites.  This meatloaf is a great combination of a classic with a BBQ twist.  It’s really easy to make and I think your family will love it…

Enjoy!!

BBQ
Meatloaf

Serves 6

Prep Time: 15 minutes

Bake Time: 1 to 1 ¼ hours

Preheat oven 375o

Estimated Values Per Serving:

Calories: 200                                                Fat:  4 grams

 Ingredients:

½ cup onion – chopped

4 slices turkey bacon

¾ pound ground turkey breast

¾ pound 93% lean ground beef

1/3 cup egg substitute

½ cup breadcrumbs – unseasoned

½ cup BBQ sauce

Directions:

  1. Heat a skillet on medium-high heat and add bacon.   Cook until crispy and browned.
    Remove from heat and cool.  Chop bacon once cooled.
  2. Using the same skillet, heat on medium and add chopped onion.  Cook until soft and browned.  Remove from heat to cool.
  3. In a large mixing bowl, combine turkey breast meat, beef, egg substitute,
    breadcrumbs, BBQ sauce, bacon and onion. Mix all ingredients well until combined.
  4. Coat a 9X5X3-inch loaf pan with cooking spray. Mold meatloaf into pan.
  5. Bake for 1 to 1 ¼ hours until thoroughly cooked through (temperature should reach 170o).
  6. Drain off the excess fat and served sliced on a platter.

November 5, 2011 Posted by | Bake, Beef, Easy, Main Courses, Poultry | , , , , | Leave a Comment

Hamburger Quiche

Hamburger Quiche

Preheat oven 425o

Serves 6

Prep Time: 10 minutes

Cook Time: 40 minutes

Estimated Values Per Serving:

Calories: 365                                                Fat: 7 grams

Hamburger Quiche

Ingredients:

1 pizza dough crust

½ pound ground turkey breast meat

½ pound 93% lean ground beef

1 medium onion – chopped

¾ cup egg substitute

2 eggs

2 tablespoon Dijon mustard

1 tablespoon Worcestershire sauce

¾ cup skim milk

Salt & pepper

2 cups frozen chopped spinach – defrosted & drained of excess water

Directions:

  1. Coat a 9-inch deep pie dish pan with cooking spray.  Roll pizza dough in and fit into
    the bottom and up the sides of the deep pie dish.
  2. Bake at 425o for 10 minutes then remove from the oven (dough will not be completely cooked).
  3. Meanwhile, heat a skillet on medium high heat and cost with cooking spray.  Add ground turkey
    and beef for about 5 minutes, breaking apart with a spoon.  Add chopped onion and cook for an additional
    3 – 5 minutes.  Transfer the bottom of the pie dish.
  4. In a bowl, whisk together the egg substitute, eggs, Dijon mustard, Worcestershire sauce, milk and salt and pepper.  Stir in the defrosted spinach.  Pour egg mixture into pie dish.
  5. Lower oven heat to 400o and bake for 35 – 40 minutes until browned.  Let stand for 5 minutes before slicing.

October 22, 2011 Posted by | Bake, Beef, Easy, Eggs, Main Courses, Poultry | , , | Leave a Comment

Beef Stew

This is a super easy recipe with loads of flavor.

If you enjoy cooking meals in a slow cooker, you can modify it to do so by browning the meat and onion then transferring that to the slow cooker adding the remaining ingredients except the vegetables and cook on high for about 4 hours.  About 30 minutes before you are ready to eat, add the vegetables.  I started this too late to do in the slow cooker and have written the directions on how I prepared it earlier today.

Note: If you do not have beef broth in the house, you can use chicken broth instead.  Also, if you don’t have gravy master, GET IT!!  It enhances so many meals, adds so much flavor and is worth keeping in your spice rack.

Enjoy!!

Beef
Stew

Servings 4

Beef Stew

Estimated Values Per Serving:

Calories: 300                                                            Fat: 7 grams

Ingredients:

1 pound lean beef (London broil or sirloin) – cut into 1-inch cubes

¼ cup flour

Salt and pepper

2 small onions or 1 large – cut up

½ cup red wine

1 cup beef broth

½ teaspoon gravy master

½ teaspoon thyme

½ teaspoon garlic powder

1 bag (16 ounces) frozen mixed vegetables

Directions:

  1. Combine flour, salt and pepper in a mixing bowl.
    Dredge beef in flour mixture.
  2. Heat a large skillet on high and coat with cooking spray.  Add beef and cook until browned (about 5
    minutes), stirring frequently.
  3. Add cut up onions and cook for another 5 – 7 minutes until onions are browned.
  4. Add wine and scrape the bottom of the skillet with a wooden spoon to get up
    anything stuck to the bottom.
  5. Bring the heat down to simmer and add chicken broth, gravy master, thyme and garlic
    powder.
  6. Simmer meat for 1 -2 hours.
  7. Add mixed vegetables and simmer for another 10 minutes.
  8. Serve hot.

October 16, 2011 Posted by | Beef, Easy, Main Courses, Slow Cook, Vegetables | , , | Leave a Comment

Mixed Grill

This is such a great summer recipe and the best part is that you can get creative with it.  If you don’t like eating pork, simply substitute it with beef instead.  If you also don’t like some of the vegetable suggestions in the recipe, you can substitute others, some other suggestions might be escarole, eggplant,endive leaves or cauliflower .

The important thing is to have fun with it.

Enjoy…

Mixed Grill

Serves 8

Prep Time: 15 minutes

Grill Time: 20 – 25 minutes

Estimated Values per Serving:

Calories: 250                        Fat: 7 grams

Mixed Grill

Ingredients:

Seasoning:

1 teaspoon salt

1 teaspoon onion powder

1 teaspoon dried thyme

½ teaspoon pepper

      Vegetables:

10 ounce package button mushrooms – cut in half

2 zucchini – cut into 1” pieces

2 red bell peppers – cut into large pieces

2 medium onions – quartered

2 large potatoes  – cut or sliced

      Meat:

1 pound boneless pork loin

1 pound boneless/skinless chicken breasts

Directions:

  1. Heat an outdoor or indoor grill to 400o.
  2. Combine all spices in a small bowl.
  3. Season meats with half of the seasoning and set aside until ready to grill.
  4. Combine the zucchini and mushrooms in a bowl, coat with cooking spray and fold in half of the remaining seasoning.
  5. Combine peppers and onions in another bowl, coat with cooking spray and fold in the remaining seasoning.
  6. If you are using an outdoor grill, coat a vegetable basket with cooking spray and add the zucchini and mushrooms to the basket.  Use an additional vegetable basket for the onions and peppers.  If you only have 1 vegetable basket, you can grill the vegetables in batches.
  7. If the potatoes are large enough, add them directly on the grill (coating them with cooking spray first), if not, use a vegetable basket to grill them as well.
  8. Grill the vegetables and potatoes for 10 – 15 minutes until browned and softened.
  9. If you have a large grill, add the pork loin while the vegetables and potatoes are grilling.  Grill the pork for about 7 minutes on each side or until the internal temperature reaches 165o.  Remove from the grill, cover and rest the pork until ready to carve.

10. Grill the chicken breasts for 5 – 7 minutes on each side.

11. Transfer the grilled vegetables to a large serving platter.  Carve the pork loin and transfer to the serving platter.  Remove the cooked chicken breasts from the grill and transfer to the serving platter.

12. Serve hot.

June 10, 2011 Posted by | Grilling, Main Courses, Pork, Poultry, Spices, Tips/Hints, Vegetables | , , , , , , , , | Leave a Comment

Pastitsio – Greek Style Baked ziti with meat

Most families have traditional holiday meals that usually stem from their ethnic background and my family is no exception. Coming from a Greek American background, our Easter dinner usually consists of roasted lamb with orzo, Greek salad, spinach pie, pastsio and rice pudding for dessert.  Here is a recipe I’d like to share with you that lightens up a traditionally very heavy dish.

Enjoy…

Pastitsio – Greek Style Baked ziti with meat

Preheat Oven 350o

Serves 6

Prep Time: 30 minutes

Cook & Bake Time: 50 – 60 minutes

Estimated Values per Serving:

Calories: 420                        Fat: 7 grams

Ingredients:

½ pound ziti pasta

1 onion – chopped

1 clove garlic – minced

½ pound ground sirloin

½ pound ground turkey breast meat

Salt and pepper

½ cup white wine

1 cup tomato sauce

¼ cup grated parmesan cheese

½ cup egg substitute

Cream Sauce:

1 cup fat free half and half

2 cups skim milk

½ cup flour

¾ cup egg substitute

¼ teaspoon ground nutmeg

1/3 cup grated parmesan cheese

Directions:

  1. Bring a large pot of water to boil and add ziti, cook for 5 minutes until al dente (firm).  Drain ziti and rinse with cold water.  Spoon into a bowl and set aside.
  2. Make the meat filling:  Heat a large skillet on medium low heat, coat with cooking spray and add onion.  Cook for about 5 minutes until softened and browned.  Add garlic and sauté for 1 minute.
  3. Increase the stovetop burner heat to medium high and add ground beef and turkey and sauté for about 7 minutes until the meat is cooked and browned.  Add salt and pepper to taste.
  4. Add white wine and cook until all the liquid has absorbed.  Add tomato sauce and heat for about 2 minutes.  Spoon meat filling into the bowl with ziti and cool while preparing the cream sauce.
  5. Make cream sauce: In a large pot, whisk together half and half, milk, flour, egg substitute and nutmeg.  Heat the stovetop burner on medium low, stirring constantly, until mixture is bubbly and thick.  Remove from heat and stir in 1/3 cup parmesan cheese.  Set aside.
  6. Once the meat mixture is cooled, add the ¼ cup parmesan cheese and ½ cup egg substitute.
  7. To assemble: Coat an 8 X 12 inch baking pan with cooking spray.  Spoon meat and ziti mixture on the bottom.  Spread the cream sauce on top.
  8. Cover and bake for 45 minutes.  Allow to cool for at least 15 minutes before cutting and serving.

April 22, 2011 Posted by | Bake, Beef, Casserole, Main Courses, Pasta dish, Poultry, Sauces | , , , , , , | Leave a Comment

Pork Stout Stew

Pork Stout Stew

Serves 6

Prep Time: 15 minutes

Cook Time: 1 1/2 – 2 hours

Estimated Values per Serving:

Calories: 350                        Fat: 8 grams

Pork Stout Stew

Ingredients:

9 slices center cut low fat bacon

2 pounds boneless pork loin – cut into 1-inch pieces

1 tablespoon paprika

1 teaspoon salt

1 teaspoon garlic powder

1 teaspoon onion powder

¼ teaspoon cayenne pepper

½ teaspoon dried oregano

½ teaspoon dried thyme

1 tablespoon flour

2 cups onion – chopped

1 cup carrots – peeled and chopped

5 cloves garlic

¼ cup fresh parsley – chopped

2 bay leaves

1 (12-ounce) can of stout beer

2 cups beef broth

1 pound potatoes – peeled and quartered

Directions:

  1. Heat a large heavy pot or Dutch oven on medium high heat and coat with cooking spray.  Add bacon and cook for 5 – 7 minutes until browned and very crispy.
  2. While bacon is cooking, combine paprika, salt, garlic powder, onion powder, cayenne pepper, oregano, thyme and flour in a bowl.  Add pork mix until all of the pork is coated with spices.
  3. Remove bacon and drain on paper towels.  Remove all but 2 tablespoon of fat from the pan.
  4. Add pork to the pan and sauté until brown on all sides, about 5 minutes.  Remove the meat from the pan and set aside.
  5. Chop the cooled bacon and add with the pork.
  6. Reduce heat to medium and add onions and carrots to the pan.  Sauté for about 5 minutes until soft.  Add the garlic, parsley and bay leaves and cook for 30 seconds.  Add the stout, beef broth and potatoes and return the pork and bacon to the pan.  Lower the heat to medium low and simmer, covered, until the pork and vegetables are tender, about 1 ½ hours, stirring occasionally.
  7. Remove from the heat, adjust seasoning to taste and serve hot.

March 6, 2011 Posted by | Main Courses, Pork, Potatoes, Slow Cook, Vegetables | , , | Leave a Comment

Mexican Style Lasagna

Preheat oven 375o

Serves 6

Prep Time: 10 minutes

Cook Time: 45 minutes

Estimated Values per Serving:

Calories: 350                        Fat: 8 grams

Mexican Style Lasagna

Ingredients:

½ pound ground turkey breast meat

½ pound ground sirloin steak

1 clove garlic – crushed

1 cup chili sauce

½ cup water

Tabasco sauce (optional)

1 packet taco seasoning

6 small round soft tortillas

1 cup low fat grated Mexican blend cheese – separated

1 cup salsa

Directions:

  1. Heat a large skillet on medium high heat and coat with cooking spray.  Add ground turkey and beef and sauté for 5 – 7 minutes until browned.  Add garlic and cook 1 minute.
  2. Add chili sauce, water, Tabasco sauce (if using) and taco seasoning.  Heat on medium low for 5 minutes until the sauce has thickened slightly.  Remove from heat and set aside.
  3. Heat a non-stick skillet on medium high.  Heat tortillas until slightly browned.
  4. To Assemble: Coat an 8 X 12 inch baking dish with cooking spray.  Layer 3 tortillas on the bottom (you may have to cut the tortillas so that they cover the bottom).  Add the ground meat mixture and top with half the cheese.  Layer the meat and cheese mixture with the remaining tortillas.  Spoon salsa on top and finally, top with the remaining cheese.
  5. Bake for 30 minutes or until the cheese is bubbly and slightly browned.

 

February 24, 2011 Posted by | Bake, Beef, Casserole, Main Courses, Poultry | , , , , , | Leave a Comment

Spinach Florentine Meatloaf

Serves 6

Preheat oven 350o

Prep Time: 15 minutes

Bake Time: 1 hour 30 minutes

Estimated Values per Serving:

Calories: 300                        Fat: 8 grams

Spinach Florentine Meatloaf

Ingredients:

1 package (10 ounces) chopped frozen spinach – defrosted

12 ounces ground turkey breast meat

12 ounces 93% lean (or higher) ground beef

½ teaspoon garlic powder

½ teaspoon onion powder

½ teaspoon salt

½ teaspoon pepper

1 teaspoon dried basil

½ cup egg substitute

1 cup fat free ricotta cheese

½ cup grated parmesan cheese

½ cup Italian style bread crumbs

4 grape tomatoes – cut in half (optional)

Directions:

  1. Squeeze the excess water from the defrosted spinach and place in a large bowl.
  2. Add turkey breast meat, ground beef, onion and garlic powder, salt, pepper, dried basil, egg substitute, ricotta and parmesan cheese and bread crumbs and mix together well until incorporated.
  3. Coat a 9 X 5-inch bread pan with cooking spray.  Shape meatloaf and place into baking pan.
  4. Decorate top with tomatoes.
  5. Cover with foil and bake for 1 hour.  Remove foil and bake an additional 30 minutes or until internal temperature reaches 165o.
  6. Remove from baking pan and slice into 6 equal servings.

February 10, 2011 Posted by | Bake, Beef, Main Courses, Poultry, Vegetables | , , , , | Leave a Comment

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