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

Apple Bread with Maple Syrup Glaze

Apple Bread with Maple Syrup Glaze

Preheat oven 350o

Serves 12

Prep Time: 10 minutes

Cook Time: 55 -60 minutes

Estimated Values Per Serving:

Calories: 195                                                Fat: 2 grams

Apple Bread with Maple Syrup Glaze

Ingredients:

1 ½ cups flour

1 teaspoon cinnamon

½ teaspoon baking soda

¼ teaspoon salt

¼ teaspoon baking powder

¼ teaspoon nutmeg

1 cup sugar

1 cup cored, peeled and grated apple

2 tablespoons cooking oil

2 tablespoons unsweetened apple sauce

¼ cup egg substitute

Directions:

  1. In a mixing bowl, combine flour, cinnamon, baking soda, salt, baking powder and nutmeg.
  2. In another bowl, whisk together sugar, grated apple, cooking oil, apple sauce and
    egg substitute.
  3. Add flour mixture to apple mixture and stir until combined.
  4. Coat a 8X4X2-inch loaf pan with cooking spray and spoon batter into pan.  Bake for 55 – 60 minutes or until an insert
    toothpick comes out clean.
  5. Spoon on maple syrup glaze after apple bread has cooled.

Maple Syrup Glaze:

1 1/4 cup confectioners’ sugar - sifted

1 teaspoon pure vanilla extract

2 tablespoons pure maple syrup

Skim milk (1 – 2 tablespoons)

 

  1. In a bowl, combine confectioners sugar and vanilla.
  2. Gradually whisk in maple syrupand enough milk to make a coating consistency.

 

October 23, 2011 Posted by | Bake, Beef, Breakfast, Dessert, Easy, Fruits | , , , | 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

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:

  1. 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.
  2. Add onion, cover and sauté for about 5 – 7 minutes until the onions are soft and slightly browned.
  3. 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.
  4. Add the vegetables, chicken and season with thyme, salt and pepper.
  5. Lower heat and simmer for about 10 minutes.

Make the cobbler:

  1. 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.
  2. Mix in the egg substitute and milk until moistened.

Assembly:

  1. 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.
  2. Bake for 20 – 25 minutes until the cobbler is slightly browned and cooked through.
  3. Serve hot.

October 9, 2011 Posted by | Bake, Casserole, Easy, Poultry, Vegetables | , , , , | Leave a Comment

Bacon Cheddar Biscuits

It’s been way too long since I have posted a recipe and I aplogize.  I hope to be back on track and giving you more fun, delicious and light recipes to try.  Here is a light take on a comfort food side dish I made last week that the family enjoyed.

Bacon
Cheese Biscuits

Serves 12

Preheat oven 425o

Estimated Values Per Serving:

Calories:  130                                             Fat: 5 grams

Ingredients:

4 slices turkey bacon

2 cups flour

2 teaspoons baking powder

¼ teaspoon baking soda

1 teaspoon salt

1 tablespoon chives

6 tablespoons low fat butter spread

1 cup low fat cheddar cheese

1 cup skim milk

¾ teaspoons cream of tartar

Directions:

  1.  Cook bacon in a skillet over medium heat until crisp.  Drain bacon on paper towels and finely chop the bacon.
  2. Sift the flour, baking powder, baking soda and salt.  Add chopped bacon and chives and whisk together with flour mixture.
  3. Add the butter spread and using a pastry knife, cut the butter spread into the
    flour mixture until it is in pea-sized pieces.  Stir in the cheese with a wooden spoon.
  4. In a small bowl, whisk together the skim milk and cream of tarter then mix into the
    flour/cheese mixture with a spoon until moist.
  5. Drop biscuit dough onto an ungreased baking sheet into 12 large or 24 small biscuits.
  6. Bake for 12-15 minutes until golden brown.
    Serve warm.

October 2, 2011 Posted by | Side Dishes | , | Leave a Comment

Bingo Fiesta

Friday night I had some friends over for a fun bingo night out with the girls.  To make things easy, I bought some frozen appetizers and limited my cooking to a few additions.  Here are 3 recipes from that night:

Black bean Quesadillas

Serves 10

Prep Time: 10 minutes

Cook Time: 7 – 10 minutes

Estimated Values per Serving:

Calories: 145                        Fat: 4 grams

Ingredients:

1 can (15.5 ounces) black beans – drained and rinsed

4 ounces fat free cream cheese – softened

4 ounces low fat cream cheese – softened

1 packet cheese flavored taco seasoning

1 clove garlic – minced

1 cup low fat Mexican grated cheese blend

8 medium soft flour tortillas

Salsa for serving

Directions:

  1. Place black beans in a food processor with the cream cheeses, taco seasoning and garlic.  Puree until the ingredients are smooth.
  2. Spoon into a bowl and mix in grated cheese.
  3. Spread the black bean mixture onto 4 tortillas then place the remaining 4 tortillas on top.
  4. Grill tortillas for 3 – 5 minutes on each side until the tortilla has browned and the cheese has melted inside.
  5. Cut each into 4 triangles per tortilla.
  6. Serve warm with salsa.

Cheese Quesadillas

Serves 10

Prep Time: 10 minutes

Cook Time: 7 – 10 minutes

Estimated Values per Serving:

Calories: 115                        Fat: 4 grams

Ingredients:

4 ounces fat free cream cheese – softened

4 ounces low fat cream cheese – softened

1 packet cheese flavored taco seasoning

1 cup low fat Mexican grated cheese blend

8 medium soft flour tortillas

Salsa for serving

Directions:

  1. In a mixer, beat the cream cheeses and taco seasoning mix on high speed.
  2. Mix in grated cheese.
  3. Spread the cheese mixture onto 4 tortillas then place the remaining 4 tortillas on top.
  4. Grill tortillas for 3 – 5 minutes on each side until the tortilla has browned and the cheese has melted inside.
  5. Cut each into 4 triangles per tortilla.
  6. Serve warm with salsa.

Tortilla Crisps

Serves 20

Preheat oven 425o

Prep Time: 10 minutes

Bake Time: 8 – 10 minutes

Estimated Values per Serving:

Calories: 110                        Fat: 1 grams

Ingredients:

½ cup sugar

1 tablespoon cinnamon

10 large soft flour tortillas

¼ cup melted low fat butter spread

Directions:

  1. Combine sugar and cinnamon in a bowl and set aside.
  2. Cut tortillas into triangles
  3. Wrap a large baking sheet with foil then coat with cooking spray.
  4. Spread tortilla triangles on the baking sheet on 1 layer (you may need to use more than 1 baking pan).  Brush melted butter on the tortillas then sprinkle the cinnamon/sugar mixture on top.
  5. Bake 8 – 10 minutes until the tortillas are crisp.
  6. Cool to room temperature and serve.

August 15, 2011 Posted by | Appetizers, Bake, Grilling | , , , , , | Leave a Comment

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:

  1. In a medium sauce pot, combine all sauce ingredients and heat on low until the jelly is melted and the sauce is warmed.
  2. 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.
  3. Coat a large baking pan with cooking spray.  Roll meatballs into small balls and add to the baking pan.
  4. Bake 20 – 25 minutes until meatballs are cooked and browned.
  5. Add meatballs to a serving platter and pour sauce on top.  Gently stir so that all the meatballs are coated with sauce and serve.

June 12, 2011 Posted by | Appetizers, Bake, Beef, Sauces | , , , | Leave a Comment

Mexican Style Ice Cream Sandwiches

A friend of mine was telling me how she really enjoyed these sweet tortilla crisps at her sister’s BBQ.  The originals are coated in butter then sprinkled with cinnamon sugar and baked.  I was thinking about how I could make these without the butter while also enhancing it a little and here is what I came up with.  I had my friend try these to make sure they passed the “delicious” test and she said they made the grade.  If you prefer, you can omit the ice cream and simply cut the tortillas, coat with cooking spray, sprinkle with cinnamon sugar and bake too.

Enjoy…

Mexican Style Ice Cream Sandwiches

Preheat oven 425o

Serves 10

Prep Time: 10 minutes

Cook Time: 10 minutes

Estimated Values per Serving:

Calories: 200                        Fat: 5 grams

Mexican Style Ice Cream Sandwiches

Ingredients:

10 medium flour soft tortillas

Cooking spray

1/3 cup sugar

2 teaspoons ground cinnamon

2 ½ cups low fat ice cream

Directions:

  1. Cut 2 circles in each tortilla (about the size of a large biscuit).
  2. Combine sugar and cinnamon in a medium bowl.
  3. Coat one side of each tortilla with cooking spray and sprinkle a little cinnamon sugar on top.
  4. Coat a large baking sheet with cooking spray.
  5. Place the uncoated (non-sugared) side of each tortilla on the baking sheet and cook for 10 – 15 minutes until crisp.
  6. Remove tortilla crisps and cool on a wire rack.
  7. Scoop about ¼ cup ice cream onto one of the tortilla crisps then add another tortilla crisp so that the ice cream is “sandwiched” between two crisps.  Continue until you have 10 total ice cream sandwiches.
  8. Wrap in plastic wrap and freeze for at least 1 hour before serving.

June 4, 2011 Posted by | Bake, Dessert | , | Leave a Comment

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