Delicious & Light © 2011

Great Meals with a Healthy Twist for the Entire Family

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Penne Alfredo & Spinach Quiché

Preheat oven 350o

Serves 8

Prep Time: 20 minutes

Bake Time: 60 minutes

Estimated Values per serving:

Calories = 200                                              Fat = 2 grams

Penne Alfredo & Spinach Quiché

Ingredients:

10 ounces penne pasta

8 ounces frozen chopped spinach – defrosted

2 ½ cups skim milk

¼ cup flour

¼ teaspoon pepper

¼ teaspoon garlic powder

Pinch ground nutmeg

Salt to taste

1 cup fat free ricotta cheese

½ cup grated parmesan cheese

1 cup egg substitute

Directions:

  1. Boil a large pot of water and add penne.  Cook for 5 minutes until al dente (still firm).  Drain and add to a large mixing bowl.
  2. Squeeze excess water from defrosted chopped spinach and add to pasta.
  3. In a medium size saucepan, whisk together milk, flour, pepper, garlic powder and nutmeg.  Heat on medium low, stirring constantly until mixture begins to bubble.  Increase heat to medium and cook for about 2 minutes, stirring constantly, until mixture thickens.  Remove from heat and add ricotta and parmesan.  Stir until cheeses are melted.  Add salt to taste.
  4. Add cheese mixture to penne and spinach and cool for about 20 minutes.
  5. Stir in egg substitute.
  6. Coat a 8” springform pan with cooking spray.  Spoon in quiche mixture and cover with foil.  Bake for 45 minutes.  Uncover and bake for another 10 – 15 minutes until golden brown.
  7. Run a knife around the edge of the pan to loosen penne.  Let stand 20 minutes.  Remove from pan and serve.

May 2, 2011 Posted by | Bake, Eggs, Pasta dish, Side Dishes, Vegetables | , , , , , | Leave a Comment

Stuffed Cabbage

This recipe is a little bit more work than what I usually post but is well worth the effort.  If you are having company or a nice weekend meal for your family, this comfort classic is sure to please.  Although my son peeled off the cabbage and ate the filling, he really enjoyed the flavors of the sauce and meat.  The best part is that you, your frineds and family can enjoy a hearty delicious but light meal.

Enjoy…

Stuffed Cabbage

Preheat oven 350o

Serves 8

Estimated Values per Serving:

Calories: 250                        Fat: 5 grams

Prep Time: 40 minutes

Bake Time: 1 hour 15 minutes

Stuffed Cabbage

Ingredients:

Stuffed Cabbage:

1 – 3 ½ pound cabbage

¾ pound ground turkey breast meat

¾ pound ground sirloin

½ cup egg substitute

1 cup bread crumbs

1 tablespoon paprika

1 teaspoon dill

½ teaspoon salt

½ teaspoon pepper

½ teaspoon garlic powder

Sauce:

1 onion

1 cup white wine

1 can (28 ounces) crushed tomatoes

1 cup unsweetened apple sauce

1 tablespoon sugar

1 tablespoon white vinegar

¼ teaspoon salt

Directions:

  1. Bring a large saucepan of water to boil.  Remove any damaged leaves from the cabbage.  With a sharp knife, core the cabbage, cutting a hole in at least 1 inch wide and deep.
  2. Place the cabbage in the saucepan, cored end down, and boil for 10 – 12 minutes.
  3. Transfer the cabbage to a large bowl and carefully peel off as many softened leaves as you can.  Return the remaining cabbage to the saucepan and repeat until you have 16 whole leaves.
  4. Quarter the remaining cabbage and transfer to a food processor and chop.  Measure 2 cups of the chopped cabbage and store or discard any remaining cabbage.
  5. For the filling: In a large mixing bowl, combine the ground turkey, ground beef, egg substitute, bread crumbs, paprika, dill, salt, pepper and garlic powder.  Mix well until completely incorporated.
  6. For the Sauce: Heat a large skillet on medium heat and coat with cooking spray.  Add onion and sauté for 5 minutes until browned.  Add wine and reduce to half (about 5 minutes).  Add crushed tomatoes, apple sauce, sugar, vinegar, salt and the 2 cups of reserved chopped cabbage.  Reduce heat to low and simmer for 15 – 20 minutes.
  7. While the sauce is simmering, spread the cabbage leaves out and fill each with about ¼ cup of the meat stuffing.  Fold the rib end of each leaf up over the stuffing then fold the side in.  Complete the roll by folding the top leaf down over it.
  8. In a large oven safe casserole pan, add about 2/3 of the sauce on the bottom.  Carefully arrange the cabbage rolls on top of the sauce then pour the remaining sauce over the cabbage rolls.  Cover the casserole and bake for 1 hour 15 minutes.

 

March 24, 2011 Posted by | Bake, Beef, Casserole, Vegetables | , , , , | 2 Comments

Black Bean and Bacon Soup

It’s been too long since I have blogged a recipe and I am so sorry for that.  Hopefully, we wil be getting back to our routine and delicious new recipes will soon be on the way.  In the meantime, I made this last weekend and is worthy of a posting.  Enjoy!

Black Bean and Bacon Soup

Serves 6

Estimated Values per Serving:

Calories: 165                        Fat: 2 grams

Black Bean and Bacon Soup

Ingredients:

1 bag (16 ounces) dried black beans

6 cups water

8 slices of turkey bacon

½ cup celery – chopped

1 cup onion – chopped

2 cloves garlic – minced

½ cup carrots – chopped

4 cups ham broth*

2 – 3 cups water

2 tablespoons fresh chopped cilantro

1 bay leaf

1 teaspoon liquid smoke

*You may substitute chicken broth for ham broth.

Pepper to taste

Directions:

  1. Rinse beans, place in a large bowl and soak overnight.  As a quick method, you can boil the water and pour over the beans and let sit for about 1 hour.  Drain and rinse beans and set aside.
  2. Coat a large pot with cooking spray and heat on medium high.  Fry the bacon for 5 – 7 minutes until crispy.  Remove bacon and cool.
  3. While bacon is cooling, add celery and onion and sauté for about 5 minutes until soft and slightly browned.  Add garlic and sauté for 1 minute.
  4. Chop cooled bacon.  Add carrots, chopped bacon, broth, 2 cups water, beans, cilantro, bay leaf and liquid smoke.  Simmer for about 1 hour.
  5. Taste soup and add pepper or more water if it has become to thick.
  6. Serve hot with a little grated cheese or sour cream.

 

 

March 4, 2011 Posted by | Soup, Vegetables | , , | 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

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:

  1. Squeeze the excess water from the defrosted spinach and place in a large bowl.
  2. 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.
  3. Coat a 9 X 5-inch bread pan with cooking spray.  Shape meatloaf and place into baking pan.
  4. Decorate top with tomatoes.
  5. Cover with foil and bake for 1 hour.  Remove foil and bake an additional 30 minutes or until internal temperature reaches 165o.
  6. Remove from baking pan and slice into 6 equal servings.

February 10, 2011 Posted by | Bake, Beef, Main Courses, Poultry, Vegetables | , , , , | Leave a Comment

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:

  1. 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.
  2. 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).
  3. 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.
  4. Serve hot over pasta or rice.

February 8, 2011 Posted by | Poultry, Saute`, Vegetables | , , , | Leave a Comment

Spinach Stuffed Mushrooms

We ate these delicious mushrooms as a side dish but they also work very well as an appetizer if you are entertaining.  You may want to make extra because I served this for 5 people and everyone ate a little more than they should have.  Enjoy…

Spinach Stuffed Mushrooms

Preheat oven 375o

Serves 8

Prep Time: 20 minutes

Cook Time: 30 minutes

Estimated values per serving:

Calories = 73                        Fat = 3 grams                        Points: 3

Ingredients:

16 large stuffing mushrooms

2 cloves garlic

4 ounces low fat cream cheese – softened

4 ounces fat free cream cheese – softened

1 tablespoon Dijon mustard

1 package frozen spinach – thawed

Directions:

  1. Clean mushrooms and remove the caps from the stems.  Set the caps aside and chop the stems.
  2. Heat a large skillet on medium heat and coat with cooking spray.  Add mushrooms and sauté for 10 minutes until the liquid is cooked out.  Add garlic and cook for 1 minute.  Remove from heat and cool.
  3. In a mixer, combine cream cheeses, Dijon mustard and cooled mushroom stems.  Beat on high, scraping down the sides until whipped.
  4. Squeeze excess water from the spinach and fold into the cream cheese mixture.
  5. Reheat the same skillet that cooked the mushrooms and coat again with cooking spray.  Add mushroom caps and cook for about 5 minutes, just until tender.
  6. Coat a baking dish with cooking spray and place mushroom caps upside down so that you can fill the insides.
  7. Spoon a little cream cheese mixture in each mushroom cap.
  8. Bake, uncovered for 30 minutes until cream cheese mixture is bubbly and cooked.
  9. Serve hot.

January 16, 2011 Posted by | Appetizers, Bake, Side Dishes, Vegetables | , | Leave a Comment

Southwest Vegetarian Skillet

Southwest Vegetarian Skillet

Serves 6

Prep Time: 3 minutes

Cook Time: 15 – 20 minutes

Estimated values per serving:

Calories = 315                      Fat = 3 grams                        Points: 4

Southwest Vegetarian Skillet

Ingredients:

1 onion – chopped

1 jar salsa (17 ounces)

1 ½ cups frozen corn

2 cups cooked brown rice

1 can (15.5 ounces) red kidney beans – rinsed

1 can (15.5 ounces) chick peas- rinsed

1 can (15 ounces) black beans- rinsed

2 – 3 dashes hot sauce (optional)

Directions:

  1. Heat a large skillet on medium heat and coat with cooking spray.  Add onion and sauté for about 5 minutes until soft and browned.
  2. Add salsa and corn, cover and cook for about 5 minutes until corn is tender and cooked.
  3. Add brown rice, cover and simmer on low heat for about 5 more minutes.
  4. Stir in beans and hot sauce, cover and simmer for an additional 5 minutes.
  5. Serve hot.

January 7, 2011 Posted by | Rice, Vegetables | , , | Leave a Comment

Greek Breakfast Cups

At the beginning of every year, Dean always goes on a low fat/reduced carb diet to lose the pounds he had packed on during the holiday season (which for Dean starts in October with Halloween).  I always start the year with giving my liver a vacation by cutting out meat, poultry fish and gluten.  I then follow it up with a low calorie diet to lose a few pounds.

The next few weeks of recipes will be the inspired by our current life style shift from just low fat to also eating in a more healthful way.  Hopefully, you will also be inspired and check out how tasteful a healthy meal can be.

Greek Breakfast Cups

Preheat oven 375o

Prep Time: 15 minutes

Cook Time: 45 minutes

Estimated values per serving:

Calories = 135                      Fat = 4.5 grams                     Points: 3

Serves 6

Ingredients:

1 (10 ounce) package of frozen chopped spinach – defrosted

3 cups egg substitute

½ cup green onions – chopped

½ cup low fat Feta cheese – crumbled

½ cup low fat large curd cottage cheese (pot cheese style)

½ teaspoon dill

Salt and pepper to taste

Directions:

  1. Coat a 6-cup large muffin pan with cooking spray.  Squeeze the spinach to remove excess water and place in a large mixing bowl
  2. Add egg substitute, green onions, Feta cheese, cottage cheese, dill and salt and pepper to the spinach and mix well.
  3. Spoon spinach mixture into muffin cups.
  4. Bake for 40 – 45 minutes until puffed and browned.

January 3, 2011 Posted by | Bake, Breakfast, Eggs, Vegetables | , , | 4 Comments

Broccoli Rabe

If you are not familiar with broccoli rabe, it’s a green leafy vegetable with small broccoli florets on the top.  I was first introduced to it by my husband who ate it growing up.  It’s a very healthy vegetable and is a bit of a bitter flavor.  If you have never heard of it, it’s worth trying.  This is how I cooked it tonight, it was so easy and my family loved it.

Broccoli Rabe

Preheat oven 375o

Serves 4

Prep Time: 5 minutes

Cook Time: 30 minutes

Estimated values per serving:

Calories = 50                        Fat = 2.5 grams                     Points: 2

Ingredients:

1 bunch (about 1 pound) broccoli rabe

4 cloves garlic – sliced

2 cups chicken broth

1 tablespoon olive oil

Directions:

  1. Rinse the broccoli rabe and cut off the bottom stems and place in a Dutch oven or oven safe baking dish with lid.
  2. Add chicken stock and garlic.
  3. Bake, covered, for 30 minutes or until the broccoli rabe is tender. Stir in olive oil and serve.

December 21, 2010 Posted by | Bake, Side Dishes, Vegetables | | Leave a Comment

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