Delicious & Light © 2011

Great Meals with a Healthy Twist for the Entire Family

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:

  1. In a large mixing bowl, whisk together mayonnaise, milk, sugar, vinegar, pepper, onion powder, celery seed, and salt.
  2. Add shredded cabbage, carrot and scallion and toss.
  3. 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:

  1. Trim any excess fat from pork and set aside.
  2. To make the rub, combine all the ingredients. Rub over the surface of the pork loin to coat.
  3. Place pork in baking pan and cover with aluminum foil.  Cook pork for about 4 – 5 hours.
  4. 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:

  1. Combine all ingredients in large saucepan and bring to a simmer on medium low heat.  Reduce heat and simmer for 30 minutes.
  2. Add sauce to shredded pork and mix well.  Serve hot.

May 23, 2011 Posted by | Pork, Rub, Salads, Sauces, Season, Slow Cook, Spices, 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

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

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:

  1. Coat a baking pan with cooking spray and set aside.
  2. In a small bowl mix together ricotta, parmesan, mozzarella,  onion, powder, garlic powder and basil.
  3. Rinse and dry roasted peppers with paper towels.
  4. 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.
  5. Spoon cheese mixture on top of the peppers and spread over the peppers.  Top with the remaining peppers.
  6. 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.
  7. 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:

  1. Coat a baking pan with cooking spray and set aside.
  2. In a small bowl mix together ricotta, parmesan, mozzarella, onion, powder, garlic powder and basil.
  3. 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.
  4. Spoon cheese mixture on top of the ham and spread over the ham.  Top with the last 3 slices of ham.
  5. 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.
  6. 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:

  1. Coat a baking sheet with cooking spray and set aside.
  2. 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.
  3. Spoon sausage mixture into a small mixing bowl.  Stir in ricotta, parmesan and mozzarella cheeses and basil.
  4. 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.
  5. 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.
  6. Bake for 20 – 25 minutes or until golden brown.  Remove from oven, let stand for at least 5 minutes.  Slice and serve.

 

February 21, 2011 Posted by | Appetizers, Bake, Poultry, Vegetables | , , , , | Leave a Comment

Baked Apple French Toast

Baked Apple French Toast

Serves 8

Preheat oven 375o

Prep Time: 10 minutes

Cook Time: 40 minutes

Estimated values per serving:

Calories = 215                      Fat = 2 grams                        Points: 3

Ingredients:

6 cups Challah bread – cut into 1-inch pieces

2 large cooking apples – cored, peeled and chopped

¼ cup sugar

1 teaspoon ground cinnamon

¼ cup raisins – chopped

1 ¼ cup egg substitute

½ cup skim milk

¼ cup maple syrup

½ teaspoon ground nutmeg

¼ teaspoon ground allspice

Directions:

  1. Coat a 9X12-inch baking pan with cooking spray.  Add bread and toast in the oven for about 10 minutes.  Remove from oven and let cool.
  2. Heat a large non-stick skillet with cooking spray, coat with cooking spray and add apples, sugar and cinnamon.  Sauté apples until soft for about 7 – 10 minutes.  Remove from heat and toss with toasted bread and raisins.
  3. In a mixing bowl, whisk together egg substitute, milk, maple syrup, nutmeg and all spice.  Pour on top of apple/bread mixture.  Press down on bread until it is completely moistened.
  4. Bake in the oven for 30 minutes or until set.

    Baked Apple French Toast

November 7, 2010 Posted by | Bake, Breakfast, Casserole | , , | Leave a Comment

A snowy day treat…

It’s a cold snowy day here and Nick has no school.  This “Island Spiced Baked Apples” recipe can warm up the day.  It’s a great fat free, healthy and filling snack that is easy to make too.  I call it Island Spiced beacuse I bought the dark rum from Barbados when we were on vacation one year but any dark rum will do just fine.  If you don’t have dark rum, you can use regular light rum instead.

Enjoy & Happy Baking!!

Island Spiced Baked Apples

Preheat oven 375o

Serves 4

Ingredients:

4 large baking apples

1/3 cup raisins

1/3 cup light brown sugar

1 teaspoon cinnamon

¼ cup allspice

1 tablespoon dark island rum (from Barbados or other high quality island rum)

¼ – 1/3 cup water

Directions:

  1. Core apples with a round apple core tool ¾ of the way down.  To do this, continuously twist the apple core tool around the center of the apple gently adding pressure to the inside of the apple and pull toward you to remove the center.
  2. In mini processor, combine raisins, brown sugar, cinnamon and allspice and pulse until raisins are chopped and mixture is combined.  Add mixture to a small bowl and stir in rum.
  3. Fill each apple with sugar rum mixture, pressing into the apple to pack it down.
  4. Arrange apples in a baking dish and add water to the bottom of the pan (should just fill the bottom only by about ½ inch.
  5. Cover baking dish and bake 40 – 45 minutes (baking time will be dependent on the size and firmness of the apples) or until the apples just begin to crack and are soft to the touch.
  6. Serve hot.

February 25, 2010 Posted by | Dessert, Tips/Hints | , , , | 1 Comment

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