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:
- 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.
- Coat a 9-by-13 inch baking dish with cooking spray and set aside.
- 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.
- 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.
- Pour cheese sauce into mixing bowl with chicken and broccoli, adding salt and pepper to taste and toss until well coated.
- Spoon mixture into prepared baking dish.
- Mix the bread crumbs and parmesan cheese together then sprinkle on top.
- Bake for 30 minutes or until browned on top.
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:
- Heat a skillet on medium-high heat and add bacon. Cook until crispy and browned.
Remove from heat and cool. Chop bacon once cooled. - Using the same skillet, heat on medium and add chopped onion. Cook until soft and browned. Remove from heat to cool.
- In a large mixing bowl, combine turkey breast meat, beef, egg substitute,
breadcrumbs, BBQ sauce, bacon and onion. Mix all ingredients well until combined. - Coat a 9X5X3-inch loaf pan with cooking spray. Mold meatloaf into pan.
- Bake for 1 to 1 ¼ hours until thoroughly cooked through (temperature should reach 170o).
- Drain off the excess fat and served sliced on a platter.
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:
- 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. - Bake at 425o for 10 minutes then remove from the oven (dough will not be completely cooked).
- 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. - 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.
- Lower oven heat to 400o and bake for 35 – 40 minutes until browned. Let stand for 5 minutes before slicing.
Savory Chicken Cobbler
I love this time of year for a lot of reasonsincluding all the delicious comfort food recipes. Here’s a great low calorie/low fat take on the traditional Chicken Pot Pie. Sorry I didn’t have the time to caculate the estimated values but will update it soon.
NOTE: I rarely use brand names but “Best Life Buttery Spread” works really well for the cobbler because it needs to be firm.
In the meantime…Enjoy!
Savory Chicken Cobbler
Preheat oven to 400o
Savory Chicken Cobbler
Serves 8
Estimated Values per Serving:
Calories: 325 Fat: 3 grams
Chicken filling Ingredients:
1 onion – chopped
8 ounces sliced mushrooms
¼ cup sherry
2 cups chicken broth
¼ cup flour
1 package (12 ounces) frozen mixed vegetables – thawed
1 teaspoon thyme
1 pound bones/skinless cooked chicken breast – cubed
Salt & pepper
Cobbler Ingredients:
1 cup flour
1 teaspoon baking powder
1 teaspoon thyme
½ teaspoon salt
¼ teaspoon pepper
3 tablespoons low fat butter spread
¼ cup egg substitute
3 tablespoons skim milk
Directions:
Make the chicken filling:
- Heat a large skillet on medium low and coat with cooking spray. Add the mushrooms and sauté for about 10 – 12
minutes, turning occasionally, until browned. - Add onion, cover and sauté for about 5 – 7 minutes until the onions are soft and slightly browned.
- Increase heat to medium high and add sherry. Cook until all the liquid has absorbed. In a
small bowl, combine the chicken stock and flour then pour into the skillet and
stir until slightly thickened. - Add the vegetables, chicken and season with thyme, salt and pepper.
- Lower heat and simmer for about 10 minutes.
Make the cobbler:
- Whisk
together the flour, baking powder, thyme, salt and pepper. With a pastry knife, cut the butter spread
into the flour mixture until it resembles small peas. - Mix in the egg substitute and milk until moistened.
Assembly:
- Coat a large oven safe baking dish with cooking spray. Spoon chicken filling into the bottom and
then spoon cobbler on top, making mounds with the dough. - Bake for 20 – 25 minutes until the cobbler is slightly browned and cooked through.
- Serve hot.
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:
- Heat an outdoor or indoor grill to 400o.
- Combine all spices in a small bowl.
- Season meats with half of the seasoning and set aside until ready to grill.
- Combine the zucchini and mushrooms in a bowl, coat with cooking spray and fold in half of the remaining seasoning.
- Combine peppers and onions in another bowl, coat with cooking spray and fold in the remaining seasoning.
- 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.
- 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.
- Grill the vegetables and potatoes for 10 – 15 minutes until browned and softened.
- 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.
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:
- 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.
- 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.
- 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.
- 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.
- 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.
- Once the meat mixture is cooled, add the ¼ cup parmesan cheese and ½ cup egg substitute.
- 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.
- Cover and bake for 45 minutes. Allow to cool for at least 15 minutes before cutting and serving.
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:
- 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.
- 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.
- Heat a non-stick skillet on medium high. Heat tortillas until slightly browned.
- 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.
- Bake for 30 minutes or until the cheese is bubbly and slightly browned.
Stuffed Breads
Roasted Red Pepper and Cheese Stuffed Bread
Preheat oven 400o
Prep Time: 10 minutes
Bake Time: 20 – 25 minutes
Estimated Values per Serving:
Calories: 240 Fat: 7 grams
Roasted Red Pepper and Cheese Stuffed Bread
Ingredients:
½ cup fat free ricotta cheese
¼ cup grated parmesan cheese
½ cup grated low fat mozzarella cheese
½ teaspoon granulated onion powder
½ teaspoon granulated garlic powder
½ teaspoon dried basil
1 package refrigerated thin crust pizza dough
1 jar (12.3 ounces) roasted red peppers
Directions:
- Coat a baking pan with cooking spray and set aside.
- In a small bowl mix together ricotta, parmesan, mozzarella, onion, powder, garlic powder and basil.
- Rinse and dry roasted peppers with paper towels.
- Roll out pizza dough and place half of the peppers in the middle of the pizza dough making sure you leave about a 1” border on the edges.
- Spoon cheese mixture on top of the peppers and spread over the peppers. Top with the remaining peppers.
- Roll pizza dough once toward the middle then fold both sides toward the middle. Roll the remaining dough until you have one large roll. Place the dough, seam side down onto a baking sheet.
- Bake for 20 – 25 minutes or until golden brown. Remove from oven, let stand for at least 5 minutes. Slice and serve.
Ham & Cheese Stuffed Bread
Preheat oven 400o
Prep Time: 10 minutes
Bake Time: 20 -25 minutes
Estimated Values per Serving:
Calories: 260 Fat: 8 grams
Ingredients:
½ cup fat free ricotta cheese
¼ cup grated parmesan cheese
½ cup grated low fat mozzarella cheese
½ teaspoon granulated onion powder
½ teaspoon granulated garlic powder
½ teaspoon dried basil
1 package refrigerated thin crust pizza dough
6 slices Italian deli meat ham
Directions:
- Coat a baking pan with cooking spray and set aside.
- In a small bowl mix together ricotta, parmesan, mozzarella, onion, powder, garlic powder and basil.
- Roll out pizza dough and place 3 slices of ham in the middle of the pizza dough making sure you leave about a 1” border on the edges.
- Spoon cheese mixture on top of the ham and spread over the ham. Top with the last 3 slices of ham.
- Roll pizza dough once toward the middle then fold both sides toward the middle. Roll the remaining dough until you have one large roll. Place the dough, seam side down onto a baking sheet.
- Bake for 20 – 25 minutes or until golden brown. Remove from oven, let stand for at least 5 minutes. Slice and serve.
Sausage Stuffed Bread
Preheat oven 400o
Prep Time: 15 minutes
Bake Time: 20 – 25 minutes
Estimated Values per Serving:
Calories: 250 Fat: 8 grams
Ingredients:
2 Italian style chicken sausages
2 cloves garlic – crushed
1/3 cup fat free ricotta cheese
¼ cup grated parmesan cheese
¼ cup mozzarella cheese
1 teaspoon dried basil
1 refrigerated pizza dough
Directions:
- Coat a baking sheet with cooking spray and set aside.
- Remove casings from sausages and chop. Heat a skillet on medium high heat and coat with cooking spray. Sauté sausage for 3 – 5 minutes until browned. Add crushed garlic and cook for 1 minute.
- Spoon sausage mixture into a small mixing bowl. Stir in ricotta, parmesan and mozzarella cheeses and basil.
- Roll out pizza dough and spread the sausage mixture in the middle of the pizza dough making sure you leave about a 1” border on the edges.
- Roll pizza dough once toward the middle then fold both sides toward the middle. Roll the remaining dough until you have one large roll. Place the dough, seam side down onto a baking sheet.
- Bake for 20 – 25 minutes or until golden brown. Remove from oven, let stand for at least 5 minutes. Slice and serve.
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:
- Squeeze the excess water from the defrosted spinach and place in a large bowl.
- 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.
- Coat a 9 X 5-inch bread pan with cooking spray. Shape meatloaf and place into baking pan.
- Decorate top with tomatoes.
- Cover with foil and bake for 1 hour. Remove foil and bake an additional 30 minutes or until internal temperature reaches 165o.
- Remove from baking pan and slice into 6 equal servings.
Chicken with Ricotta and Spinach
Serves 6
Prep Time: 10 minutes
Cook Time: 25 minutes
Estimated Values per Serving:
Calories: 210 Fat: 5 grams
- Chicken with Ricotta and Spinach
Ingredients:
1 pound boneless/skinless chicken breast – cut into bite sized pieces
Salt and pepper to season chicken
1 package (10 ounces) frozen chopped spinach – thawed
½ cup fat free chicken broth
½ teaspoon onion powder
½ teaspoon garlic powder
1 cup fat free half and half
1 cup fat free ricotta cheese
½ cup grated parmesan cheese
Directions:
- Season chicken with salt and pepper. Heat a large skillet on medium high heat and coat with cooking spray. Add chicken and sauté for 7 – 10 minutes until chicken is cooked through.
- Squeeze excess water from thawed spinach and add to the skillet. Add chicken broth, onion and garlic powder and cook until the liquid is absorbed (about 5 minutes).
- In a small bowl, whisk together the half and half, ricotta cheese and parmesan cheese. Reduce heat to medium low and add the cheese mixture, heat through until the sauce is warm and the cheese has melted.
- Serve hot over pasta or rice.
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