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:
- Place brown rice in food processor and pulse until rice is ground.
- In a large bowl, combine rice, ground turkey, ground beef, salsa. Egg substitute, onion, parsley, chili powder and garlic.
- Bake for 1 hour or until internal temperature reaches 165o.
- Serve hot.
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.
Macaroni and Gravy
Years ago, when I first met my husband, he would talk endlessly about how his mother would make “macaroni and gravy” every Sunday night for dinner. When I first heard of this, I thought it sounded disgusting and had visions of macaroni with brown gravy, like the kind you pour on roast beef. However, when I had the pleasure of eating at his mother’s house that first Sunday did I understand what he meant; “macaroni and gravy” is pasta topped with a rich tasting tomato sauce that had simmered in some type of meat all day.
Dean, my husband, and I have modified the original recipe so that it is no longer dripping in grease yet still maintains that delicious rich and hearty flavor. This “gravy” is so good, you don’t need to add anything and is perfect just the way it is.
From our family to your, enjoy this Italian tradition – modified so that it is “delicious and light”.
Macaroni and Gravy
Serves 4
Prep Time: 15 minutes
Cook Time: 1 hour 15 minutes (you could cook all day too)
Estimated values per serving:
Calories = 570 Fat = 7 grams Points: 6
Ingredients:
½ pound London broil
½ pound skinless/boneless chicken breast
Salt and pepper to taste
2 small onions – chopped
1 tablespoon olive oil
1 cup red wine – divided
3 cloves garlic – minced
2 cans (28 ounces each) crushed tomato
1 tomato can (28 ounces) of water
2 tablespoons double concentrate tomato paste
1 tablespoon sugar
Parsley flakes to taste (about 2 teaspoons)
Dried basil to taste (about 2 teaspoons)
½ pound pasta
Directions:
- Season London broil and chicken with salt and pepper. Heat a large pot on medium high heat, coat with cooking spray and add olive oil. Add London broil and chicken and sauté for about 5 minutes on each side until browned.
- Remove meats from the pot and add onion. Sauté for 5 minutes until soft and browned. Add ½ cup red wine and cook until liquid is absorbed.
- Add garlic and the other ½ cup wine and cook until the wine is reduced by half.
- Add the crushed tomatoes, fill one can with water and add to the pot, tomato paste, sugar, parsley and basil and bring to a boil.
- Add back the London broil and chicken and simmer on low for 1 hour (tasting to adjust seasonings as needed).
- While the “gravy” is simmering for the last 10 minutes, bring a large pot of water to boil. Add pasta and cook for about 8 minutes until done.
- Drain pasta and place in a serving bowl. Add “gravy” to pasta. Serve meats on a separate serving platter.
Roast Turkey Breast with Apples and Sweet Potatoes
Roast Turkey Breast with Apples and Sweet Potatoes
Serves 6
Preheat oven 425o
Estimated values per serving:
Calories = 260 Fat = 3 grams Points: 5
Ingredients:
2 large sweet potatoes – cut into large pieces
4 apples – skinned and cut into large pieces
2 pounds boneless/skinless turkey breast or 2 ½ pounds with bone
1 teaspoon thyme
½ teaspoon salt
½ teaspoon marjoram
½ teaspoon chervil
Directions:
- Place potatoes and apples in a large roasting pan in one layer.
- Season turkey breast with thyme, salt, marjoram and chervil.
- Place turkey breast on top of apples and potatoes.
- Roast 45 – 50 minutes in the oven until internal temperature reaches 170o.
- Remove turkey breast from pan and cover for 10 minutes before carving.
- Place apples and potatoes on a serving platter with carves turkey meat on top and serve.
Creamy Roast Chicken in Mushroom Sauce
My family was delighted at how delicious this was. If you like creamy sauces and mushrooms, this is a must try.
My son hates mushrooms and even enjoyed it. My husband dislikes cream sauces and enjoyed it too. So it might be worth a try even if you don’t like creamy with mushrooms:)
Creamy Roast Chicken in Mushroom Sauce
Serves 4
Creamy Roast Chicken in Mushroom Sauce
Preheat oven 425o
Prep Time: 15 minutes
Cook Time: 1hour and 15 minutes
Estimated values per serving:
Calories = 165 Fat = 1 grams Points: 3
Ingredients:
1 ½ pounds chicken breast on the bone – skinned
1 large onion – chopped
½ cup celery – chopped
2 cloves garlic – minced
4 ounces shitake mushrooms – diced
½ cup white wine
½ cup cream sherry
2 cups chicken broth
2 bay leaves
2/3 cup fat free sour cream
Directions:
- Arrange chicken pieces on a roasting pan and season with salt and pepper. Roast chicken for 45 minutes, cover, and set aside.
- Heat a large deep on medium heat and spray with cooking spray. Add onion and sauté for 5 minutes until browned. Add mushrooms, raise the heat and cook for 3 minutes until lightly browned. Add celery and cook another 3 minutes then add garlic and cook for about 1 minute.
- Add wine and sherry and reduce until liquid is almost completely absorbed, scraping any pieces from the bottom of the skillet.
- Add chicken broth and bay leaves and simmer for 15 minutes. Add chicken to heat for about 5 minutes.
- Remove chicken and place onto a serving platter. Remove skillet form heat, add sour cream and stir until combined. Heat for 2 minutes then pour sauce over chicken and serve.
Mexican Lasagna
Mexican Lasagna
Mexican Lasagna
Serves 6
Preset Oven 375o
Prep Time: 15 minutes
Cook Time: 45 minutes
Estimated Values per Serving (not including sour cream):
Calories: 285 Fat: 4 grams Points: 6
Ingredients:
½ cup onion – chopped
2 cloves garlic – minced
½ pound ground turkey breast meat
½ pound ground 93% lean beef
1 package taco seasoning
1 jar chili sauce
5 small soft tortillas
¼ cup low fat grated Mexican cheese
Gat free sour cream for serving (optional)
Sauce Ingredients:
¾ cup skim milk
1 tablespoon flour
¾ cup low fat grated Mexican cheese
Directions:
- Heat a large skillet on medium heat and spray with cooking spray. Add onion and sauté for 5 minutes until soft and browned.
- Add garlic and cook for 1 minute. Add ground turkey and beef and sauté for about 7 minutes until browned.
- Mix taco seasoning with chili sauce in a small bowl then add to meat mixture. Cook for about 5 minutes. Remove from heat and set aside.
- Prepare cheese sauce:
- In a small bowl, whisk together milk and flour. Add to a small saucepot and heat on medium, stirring constantly, until mixture is thick and bubbly.
- Remove from heat and stir grated cheese until cheese is melted.
- To assemble:
- Cut tortillas into 2-inch thick strips. Spray a 9 X 9-inch baking dish with cooking spray. Line the bottom of the baking dish with half of the tortilla strips so that they cover the bottom completely.
- Spoon half of the meat mixture on top of the tortillas. Pour cheese sauce on top.
10. Add the final layer of tortilla strips on top of the cheese mixture.
11. Spoon the remaining meat on top.
12. Sprinkle the ¼ cup reserve grated cheese on top of the meat mixture.
13. Bake, covered, for 30 minutes. Then remove the cover and bake another 15 minutes until the cheese has melted.
Korean Chicken BBQ
Korean Chicken BBQ
Korean Chicken BBQ
Serves 4
Prep Time: 45 minutes
Cook Time: 20 minutes
Estimated Values per Serving:
Calories: 195 Fat: 5 grams Points: 4
Ingredients:
1 pound boneless/skinless chicken breasts
2 tablespoons sugar
4 tablespoons soy sauce
4 tablespoons minced green onions
2 teaspoons minced garlic
1 teaspoon minced ginger
Dash of pepper
1 tablespoon toasted sesame seeds
1 tablespoon sake (or white wine)
1 tablespoon sesame oil
Directions:
- Cut chicken breasts half so that they are half the width.
- In a medium bowl, whisk together sugar, soy sauce, green onions, garlic, ginger, pepper, sesame seeds, sake and sesame oil.
- Pour marinade over chicken and let stand for 20 – 50 minutes.
- Heat a large grill pan on high heat and spray with cooking spray. Add chicken breast meat and grill for 5 – 7 minutes on each side until cooked.
- Serve hot.
Taco/Nacho Lunchalicious and Light
Taco/Nacho Lunchalicious
Taco/Nacho Lunchalicious
Serves 1
Prep Time: 5 minutes
Cook Time: 10 – 14 minutes
Estimated Values per Serving:
Calories: 400 Fat: 10 grams Points: 6
NOTE: The remaining taco meat can be frozen until needed.
Ingredients:
½ pound (8 ounces) ground turkey breast meat
½ pound (8 ounces) lean ground beef (at least 93% lean)
1 packet taco seasoning
Shredded lettuce (optional)
2 tablespoons grated low fat Mexican cheese
10 baked nacho chips or 1 small soft tortilla
1 small apple – cut into pieces
1 – 2 teaspoons honey
Directions:
- Mix together ground turkey and beef.
- Heat a skillet on medium high heat, spray with cooking spray and cook meat 5 – 7 minutes until browned.
- Prepare taco seasoning as per the package directions and add to meat. Cook 2 – 3 minutes until sauce is slightly thickened.
- Place lettuce in large part of the container with about 3 ounces of meat on top. Freeze the remaining meat until later. Sprinkle cheese on top.
- Place nacho chips or roll up tortilla so that it fits in another part of the container.
- In a small mixing bowl, mix together honey and apples. Spoon into the third section of container.
- Cover and refrigerate until ready to serve.
Hamburger Slider Lunchalicious & Light
Hamburger Slider Lunchalicious
Serves 1
Prep Time: 5 minutes
Cook Time: 10 – 14 minutes
Estimated Values per Serving:
Calories: 310 Fat: 8 grams Points: 5
NOTE: The remaining burgers are frozen until needed.
Ingredients:
½ pound (8 ounces) ground turkey breast meat
½ pound (8 ounces) lean ground beef (at least 93% lean)
1 slider roll
1 slice low fat cheese
1 orange – sliced
Pickles (optional)
Directions:
- Mix together ground turkey and beef. Form 8 – 2 ounce burgers that are the size of the slider roll. Freeze 7 of the burgers until ready to use.
- Heat a small skillet on medium high heat, spray with cooking spray and cook 1 burger for 5 – 7 minutes on each side until cooked to medium temperature.
- Place slider roll into container and place burger on top. Place sliced cheese on top of the other side of the slider roll (to prevent melting the cheese).
- In a small mixing bowl, mix together honey and apples. Spoon into another part of container.
- Add pickles to the third part of container if using.
- Cover and refrigerate until ready to serve.
Back to School Lunch
Last year my son Nicholas asked me to buy him “Lunchables” for the days he ate lunch at pre-school. When I looked at the nutritional values, I almost fell over and told him it was out of the question.
This year, I researched their menus and decided to make our version of “Lunchalicious and Light” meals that he could have fun eating while keeping a healthy balance of calories and fat grams. I found these Ziploc containers at Target (just in case you were looking).
Here is the first of a series of our “Lunchalicious and Light”.
Breaded Chicken Breast Slider Lunch
Breaded Chicken Breast Slider Lunch
Serves 2
Prep time: 10 minutes
Cook time: 10 minutes
Estimated Values per Serving:
Calories: 250 Fat:2 grams Points: 5
Ingredients:
1- 4 ounce chicken cutlet – pounded thin
¼ cup egg substitute
1/3 cup Italian bread crumbs
2 ounces shredded low fat mozzarella cheese
2 slider rolls
20 – 30 grapes
5 – 6 cherry tomatoes (optional)
Directions:
- Cut pounded chicken breast with a biscuit cutter so that the chicken is the same size as the slider rolls.
- Dip each breast in egg substitute then in bread crumbs.
- Heat a non-stick skillet on medium high heat and spray with cooking spray. Add chicken breasts and cook for 5 – 7 minutes on each side until done.
- Place one slider roll in each lunch container and top with chicken breast.
- Place 1 ounce of cheese in another section of each container and 10 – 15 grapes in the third section of each container.
- Decorate with tomatoes.
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