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.
Asian Style Cocktail Meatballs
The Lonely Meatball
Some of my favorite moments in life include having friends over enjoying something that I have cooked. Saturday was one of those moments. I made these meatballs as a result of just having all the ingredients in the house. Everyone really enjoyed them and I promised that the recipe would be in the blog within the next few days. When the gathering was over and we were cleaning up, I said to Dean, “Oh, look at that very lonely meatball.” Dean took a quick snap of the one meatball left. The picture isn’t very pretty but it definitely shows the happiness I felt that they were almost gone (because we all know that no-one wants to take the last one).
I hope you try these for your friends and they enjoy them as much as we did.
Enjoy…
Asian Style Cocktail Meatballs
Preheat oven 375o
Serves 8
Estimated Values per Serving:
Calories: 200 Fat: 2 grams
Asian Style Cocktail Meatballs
Ingredients:
Sauce:
1 ½ cups ketchup
¾ cup apricot or apple jelly
1 tablespoon Asian chili/garlic sauce
2 teaspoons chili powder
1 teaspoon grated fresh ginger
3 tablespoons soy sauce
Meatballs:
½ pound ground turkey breast
½ pound ground sirloin
1 teaspoon grated fresh ginger
1 tablespoon soy sauce
1 tablespoon Asian chili/garlic sauce
½ cup egg substitute
¾ cup plain bread crumbs
Directions:
- In a medium sauce pot, combine all sauce ingredients and heat on low until the jelly is melted and the sauce is warmed.
- Make the meatballs: In a large mixing bowl, combine ground meats, ginger, soy sauce, chili/garlic sauce, egg substitute and bread crumbs. Mix all the ingredients well with your hands.
- Coat a large baking pan with cooking spray. Roll meatballs into small balls and add to the baking pan.
- Bake 20 – 25 minutes until meatballs are cooked and browned.
- Add meatballs to a serving platter and pour sauce on top. Gently stir so that all the meatballs are coated with sauce and serve.
Pulled Pork with Amercian Style Coleslaw
Every year this weekend kicks off the holiday BBQ season. To get ready, I am experimenting with some classic menus that won’t make you feel guilty. Tonight we had pulled pork and coleslaw sandwiches.
One of the reasons I love serving this to company is because it is better if made a day or two before the BBQ. The coleslaw should be made at least 24 hour in advance and kept cold until ready to serve. The longer it sits in the refrigerator, the better it gets. The pulled pork can definitely be made the day before and heated up and served in a crock pot. So if you are looking for hassle free cooking the day of your party, this is a great menu.
The family loved it (even if it was 60 degrees and cloudy) and was asking for seconds.
Enjoy!
American Style Coleslaw
Pulled Pork with Amercian Style Coleslaw
Serves 8
Prep Time: 10 minutes
Refrigerate overnight
Estimated Values per Serving:
Calories: 55 Fat: 2 grams
Ingredients:
½ cup low fat mayonnaise
¼ cup skim milk
2 tablespoons sugar
2 tablespoons white vinegar
½ teaspoon pepper
½ teaspoon onion powder
1 teaspoon celery seed
¼ teaspoon salt
1 scallion – chopped
4 cups shredded cabbage
1 cup shredded carrot
Directions:
- In a large mixing bowl, whisk together mayonnaise, milk, sugar, vinegar, pepper, onion powder, celery seed, and salt.
- Add shredded cabbage, carrot and scallion and toss.
- Refrigerate overnight or for several days and serve cold.
Pulled Pork
Serves 8
Pre heat oven 250o
Prep Time: 5 minutes
Bake Time: 4 – 5 hours
Cook time: 30 minutes
Estimated Values per Serving:
Calories: 200 Fat: 5 grams
Pork Loin Rub Ingredients:
2 pounds boneless pork loin
1 teaspoon finely ground black pepper
2 teaspoons ground oregano
1 tablespoon paprika
1 teaspoon onion powder
1 teaspoon thyme
¼ teaspoon cayenne pepper
Directions:
- Trim any excess fat from pork and set aside.
- To make the rub, combine all the ingredients. Rub over the surface of the pork loin to coat.
- Place pork in baking pan and cover with aluminum foil. Cook pork for about 4 – 5 hours.
- Cool pork until you are able to handle it then shred the meat.
BBQ Sauce Ingredients:
1 cup strong coffee
1 jar (12 ounces) chili sauce
2 tablespoons Worcestershire sauce
2 tablespoons molasses
½ teaspoon liquid smoke
¼ cup white vinegar
1 teaspoon garlic powder
2 tablespoons chili powder
2 – 3 dashes pepper sauce (optional)
Directions:
- Combine all ingredients in large saucepan and bring to a simmer on medium low heat. Reduce heat and simmer for 30 minutes.
- Add sauce to shredded pork and mix well. 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.
Greek Style Meatballs with Tzaziki Sauce
Greek Style Meatballs with Tzaziki Sauce
Serves 6
Prep Time: 20 minutes
Cook Time: 20 – 25 minutes
Estimated Values per Serving:
Calories: 315 Fat: 9 grams
Greek Style Meatballs with Tzaziki Sauce
Tzaziki Sauce
Ingredients:
½ European cucumber – seeded and grated
4 ounces low fat cream cheese – softened
½ cup fat free Greek yogurt
1 tablespoon fresh dill (or 1 teaspoon dried)
2 cloves garlic – minced
Salt to taste
Directions:
1. Put the grated cucumber in a double paper towel and twist the ends over the sink to allow the excess cucumber water to drain.
2. In a bowl, fold in the grated cucumber, cream cheese, yogurt, dill, garlic and salt.
3. Cover and refrigerate for at least 1 hour (or overnight).
Meatballs:
Ingredients:
½ pound ground lamb meat
½ pound ground sirloin
½ pound ground turkey breast meat
¼ cup egg substitute
1 teaspoon oregano
1 tablespoon fresh (or 1 teaspoon dried) parsley
½ teaspoon garlic powder
½ teaspoon onion powder
½ cup fat free feta cheese – crumbled
2 slices bread with crusts removed
Directions:
1. In a large bowl, mix together the ground meats, egg substitute, oregano, parsley, garlic powder, onion powder and feta cheese. Soak the bread in water, squeeze out any excess water then add to the meat mixture.
2. Mix all ingredients very well.
3. Roll meat mixture into small balls and set on a roasting pan.
4. Bake 20 – 25 minutes until the meatballs are cooked to medium temperature (about 165o).
Bouillabaisse
This is a great healthy recipe that is so easy to prepare. I was rushing around last week and needed an idea for dinner. I had frozen shrimp, scallops and sea bass and remembered my bouillabaisse recipe that never fails. All I had to do was stop for the clams and I had a complete meal. Because of my limited time, I cooked the sauce in advance then just heated it up 15 minutes before dinner and added the fish. You can easily substitute any fish of your liking as well.
Sorry for not having a picture, I was really busy.
Enjoy…
Bouillabaisse
Serves 6
Prep Time: 5 minutes
Cook Time: 1 hour 15 minutes
Estimated Values per Serving:
Calories: 300 Fat: 2.5 grams
Sauce ingredients:
Olive oil cooking Spray
1 leek, chopped
½ onion, chopped
1 clove garlic, minced
2 tablespoons flour
1 bottle of clam juice (8 ounces)
½ cup white wine
2 cups fat free chicken broth
1 cup diced tomatoes (can be canned)
½ teaspoon saffron
2 tablespoons fresh parsley
1 teaspoon fresh thyme
1/8 teaspoon cayenne pepper
Directions:
1. Heat deep sauté pan on medium low heat and spray with cooking spray. Sauté onions and leeks until soft. Add garlic and flour and sauté for an additional minute.
2. Add clam juice and raise heat to medium. Let come to a boil and add wine, chicken stock and tomatoes. Cook until it comes back up to a boil.
3. Lower heat to a simmer and add saffron, parsley, thyme and pepper.
4. Simmer for 1 hour (covered).
Fish:
1 pound fillet fish (i.e. tilapia, cod, sole)
1 pound scallops
1 pound shrimp – deveined, shelled and tails off
1 dozen clams
Directions:
1. Add fish fillet cook for 5 – 7 minutes, add shrimp, scallops and clams and cook until clams have opened, the shrimp have turned pink and scallops are firm, about 5 minutes.
Serve with rice.
Valentine’s Pavlova
This is a beautiful sweet treat for your love this Valentine’s holiday. It takes a little while to prepare but you can make all of the components in advance and assemble at the last minute. Instead of buying something at a store, add a little romance to this holiday season and bake up some love instead.
Enjoy!!
Valentine’s Pavlova
Preheat oven 300o
Prep Time: 30 minutes
Cook Time: 45 minutes + 45 minutes cool time in oven
Decorating Time: 10 minutes
Estimated Values per Serving:
Calories: 375 Fat: 6 grams
Valentine’s Pavlova
Meringue Shell:
Ingredients:
3 egg whites – at room temperature
1 teaspoon vanilla
¼ teaspoon cream of tarter
Dash of salt
15 drops red food coloring (optional)
1 cup sugar
Directions:
- Cover a baking sheet with parchment paper and draw 6 hearts as a template for the shells. Turn over parchment paper and set onto baking sheet.
- In a electric mixer, add egg whites, vanilla, cream of tarter, salt and food coloring. Beat on medium speed until soft peaks form (the tips curl). Slowly add the sugar, one tablespoon at a time, beating on high speed until very stiff peaks form (tips stand straight up).
- Spoon meringue into a pastry bag fitted with a wide tip and pipe the meringue onto the parchment paper, using your heart drawing as a guide. Build the sides of the hearts up so they form a shallow cup. Save a little of the meringue to create 6 rosettes on the parchment paper between the hearts.
- Bake for 35 minutes then turn off the oven, keep the door closed, and let stand in the oven for at least 45 more minutes.
- Remove the meringues and cool.
Chocolate Ganache hearts:
Ingredients:
1 (6 ounce) bag of semi-sweet chocolate chips
1 tablespoon Chambord liquor
2 tablespoons fat free half and half
Directions:
- Spray a silicon heart or chocolate heart mold with cooking spray and refrigerate until ready to use.
- Place chocolate chips in a small bowl and add Chambord.
- Heat the half and half until steaming hot. Pour the half and half into the chocolate mixture and mix until all the chocolate is melted.
- Pour chocolate mixture into the molds. Refrigerate until form.
Raspberry Sauce
Ingredients:
1 bag ( ounces) frozen raspberries – defrosted
2 tablespoons Chambord liquor
2 tablespoons sugar
Directions:
- Combine raspberries, Chambord and sugar in a blender.
- Puree for about 30 seconds until mashed.
Valentine’s Pavlova
Decorating
Ingredients:
Fat free whipped cream (from a can or whipped topping)
Meringue hearts
Meringue rosettes
Chocolate ganache hearts
Raspberry sauce
Directions:
- Place a large heart on a dessert plate. Spread whipped cream on one side with raspberry sauce on the other side.
- Place a rosette in the middle of the heart.
- Place a chocolate heart to one side.
- Serve and enjoy.
Roast Pork with Apple-Pear Sauce
Roast Pork with Apple-Pear Sauce
Serves 6
Preheat oven 325o
Prep Time: 15 minutes
Cook Time: 30 – 40 minutes
Estimated values per serving:
Calories = 230 Fat = 8 grams Points: 5
Roast Pork with Apple-Pear Sauce
Ingredients:
1 ½ – 2 pounds boneless pork loin roast
Salt and pepper
Nutmeg
1 cup apple – chopped
1 cup pear – chopped
½ cup onion – finely chopped
1 clove garlic – minced
1 ¼ cup apple cider
1 tablespoon cornstarch
¼ teaspoon nutmeg
Pinch allspice (about 1/8 teaspoon)
Directions:
- Season pork with salt, pepper and a pinch of nutmeg. Heat a large skillet on high heat and coat with cooking spray.
- Add pork to skillet and brown on all sides for a few minutes.
- Remove pork and place in an oven safe baking pan. Roast pork for 30 – 40 minutes until internal temperature reaches 160o. Remove from oven and cover for 15 minutes before cutting.
- While pork is roasting, coat a small pot with cooking spray and add apple, pear, onion and garlic. Sauté until soft and slightly browned, about 5 minutes.
- Whisk together the apple cider, cornstarch, nutmeg and allspice. Add to the pot with the fruit mixture and stir until the sauce become bubbly and thickened. Keep warm until pork roast is ready to cut.
- Slice pork into serving sizes and pour sauce on top.
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.
Honey-Mustard Ham Steaks and Apples
Honey-Mustard Ham Steaks and Apples
Prep Time: 10 minutes
Cook Time 30 minutes
Estimated values per serving:
Calories = 325 Fat = 5 grams Points: 6
Honey-Mustard Ham Steaks and Apples
Ingredients:
4 5-ounce ham steaks
1 large onion – cut into large pieces
2 large cooking apples – cut into large pieces
½ cup apple cider
1 tablespoon brown mustard
2 tablespoons honey
1 cup chicken broth
1 ½ tablespoons flour
Directions:
- Heat a large skillet on medium high heat and spray with cooking spray. Add ham steaks and cook for about 5 minutes on each side until browned. Remove ham steaks, cover and set aside.
- Reduce heat to medium and add onions and apples to skillet. Cook 5 – 10 minutes until soft and browned. Increase heat to medium high and add apple cider. Cook until cider is completely absorbed (about 5 minutes). Remove from skillet and add to ham steaks.
- In a small bowl, whisk together mustard, honey, chicken broth and flour. Add to skillet and, stirring constantly, cook until bubbly and thick. Add back ham steaks and apples and onions, lower heat and simmer for 15 minutes.
- Spoon onto serving platter.
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