Meatless Chili

(everyone that has had it says they don't even miss the meat!)
1 cup chopped onion
1 cup chopped celery
1 cup chopped green pepper
1 clove garlic (or more) chopped
1 1/2 cups chopped zuchinni
1 (14oz.)can low-sodium stewed tomatoes
1 (14oz.)can tomato sauce
1 pkg. chili seasoning
2 cans kidney beans or chili beans

Cover the bottom of a large saucepan with 3-4 tbs.of water. Add the chopped onion, celery, gr. pepper and garlic. Saute' until wilted, 3-4 mins.
Add the zucchini and cook until tender, 5-10 mins.

Add the tomatoes, juice and all, the tomato sauce, chili seasoning and beans. Simmer for about 1 hour. (I like to put mine in a crock pot at this point) 

LOW FAT CHILI

One of the easiest meals to prepare and one of the best for freezing in large batches is chili. Over the years I have tried numerous recipes; from the one on the back of the McCormick's original chili powder, to one I found in a gourmet cooking magazine. More recently, I was lucky to find one both my husband and son agree has resulted in my best chili. 

MY BEST CHILI adapted from The Ultimate Low-Fat Mexican Cookbook 

2 pounds lean ground beef or ground turkey or 1 pound each 

1 large onion, chopped 

1 large green or red bell pepper, diced 

5 Tablespoons chili powder 

1/2 teaspoon ground cumin 

1 14 1/2-ounce can diced tomatoes, including juices, pureed OR 2 8-ounce cans no-salt-added tomato sauce 

2 Tablespoons cornmeal 

1 1/2 14 1/2-ounce cans beef broth, about 20 ounces 

1 Tablespoon apple cider vinegar 

1/2 teaspoon oregano 

1/2 scant teaspoon salt (omit if using tomato sauce with salt) 

Black pepper, to taste 

1 14 1/2-ounce can black beans, undrained 

1 14 1/2-ounce can dark kidney beans, undrained 

Garnishes 

Low-fat grated cheese 

Low-fat or non-fat sour cream 

Tortilla chips 

1. Place a large saucepan or Dutch oven over medium high heat. Add the ground meat and sear, stirring occasionally, until browned. Break up the meat with a fork or spatula and cook another 3 or 4 minutes, stirring until juices no longer run pink. 

2. Place the meat in a strainer or colander over a bowl and press to strain the juices. Set aside. Later, pour juices into one of the empty cans used in the recipe. Place can in the freezer to solidify fat for easy removal. 

3. Add onion and bell pepper to the same pan and cook over medium high heat 3 or 4 minutes. 

4. Return meat to the same pan and continue cooking until the onions appear wilted. 

5. Stir in chili powder and cumin, then add tomatoes or tomato sauce and the cornmeal. Stir in the remaining ingredients. 

6. Continue cooking until beans are softened. Serve hot in bowls. 

Crunchy Parmesan Baked Chicken

Food Nanny's Crunchy Parmesan Baked Chicken

2/3 Cup Buttermilk or Buttermilk Ranch Dressing 2 Cups Plain Panko Crumbs 1/2 Cup grated Parmesan Cheese 2 Teaspoons garlic Salt 2 Pounds of boneless Skinless Chicken Breast Tenders 1/3 Cup butter 1. Preheat Oven to 400* Grease an oblong baking pan (I used a Pampered Chef stoneware Bar Pan) 2. Pour the buttermilk or ranch dressing into a wide, shallow dish or pie plate. Mix the Panko, parmesan cheese, and garlic salt in another shallow dish. Roll each piece of chicken in the buttermilk and then the panko mixture to coat. 3. Arrange the chicken pieces in the prepared pan. Melt the butter in a glass measuring cup in the microwave and drizzle over all the chicken pieces. Bake for about 30 minutes or until the chicken is tender and no longer pink. Sprinkle with Salt and Pepper to taste

*
Source:  Food Nanny (byutv)

Meat in Pressure Cooker

Beef - 3lb - low grade cut
brown in cooker and then turn on 90 min (or less) on high

Pork Shoulder Roast (or frozen chicken breasts)
brown
1 1/2 C homemade BBQ sauce
cook on high
Shred
Then steam 3-4 minutes to let extra h2o out
serve with rice, corn tortillas or buns.

SWISS CHICKEN

4 boneless chicken breasts 

1/4 c. water 

4 slices Swiss cheese 

2 c. stuffing mix 

1 can cream of chicken soup 

2 Tbl. melted butter 

Place chicken pieces in casserole dish. Top with cheese. Combine soup and water and pour over cheese. Cover with stuffing. Drizzle butter over top. Cover and bake at 350 degrees for 45 minutes. Uncover and bake 15 minutes longer. 

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COUNTRY FAIR CHICKEN

1 envelope Lipton Savory Herb with Garlic soup mix 

4 – 5 chicken pieces 

1 lb. potatoes, thinly sliced
1 chopped onion 

2 large carrots, thinly sliced
2 Tbl. water 

1 chopped onion
1 Tbl. oil

Combine all ingredients in large plastic bag. Seal bag and shake until chicken and vegetables are evenly coated. Empty into 9 x 13 baking dish. Cover and bake for 1 hour at 350 degrees. 

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Chicken Enchiladas

SOURCE:  Creative Itch


chicken, diced & cooked (I like mine shredded. You can also use canned chicken)
1 onion, diced
2 lbs. grated cheese
1 large can tomato sauce
1 can enchilada sauce
1 can cream of chicken soup
1 can diced green chilies
corn tortillas
sliced olives

1. Combine chicken, onion, and about 3/4 of the cheese in a large bowl.
2. In a sauce pan, warm up tomato sauce, enchilada sauce, cream of chicken soup, and chilies. Put a little bit of sauce on bottom of a 9x13 cake pan.
3. In a frying pan, heat a little oil. Put corn tortillas in one at a time and warm on both sides.
4. Dip warmed tortillas in sauce mixture, and put in cake pan. Put about 1-2 Tbsp. of chicken mixture in tortilla, and roll up.
5. When done, pour remaining sauce on top of enchiladas, sprinkle with cheese, and add sliced olives.
6. Cover with foil and bake at 350 degrees for 30-45 minutes or until bubbly.

This recipe makes 2- 9x13 cake pans, plus an 8x8 cake pan full. And my family eats every last bite! We usually serve this with a green salad and corn.

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Ham & Cheese Casserole

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Sesame Beef Stir Fry

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Disneyland Soup

2 cans Beef Broth
2 cans Chicken Broth
diced chicken
2 cups salsa
sour cream, cheese, avocado, chips chives.

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ASIAN BBQ PORK

Found this at Minidika Moments
(Recipe adapted from Cuisine at Home)

1 jar hoisin sauce (8 oz.)
½ C. honey
½ C. chicken broth
¼ C. chili garlic sauce
¼ C. rice vinegar
2 T. soy sauce
2 T. toasted sesame oil
2 T. garlic, minced
2 T. fresh ginger, minced

2 T. veg. oil
8 Country style spare ribs or pork chops

1. Combine first 9 ingredients for the BBQ sauce; mix well.
2. Heat the veg. oil in a large skillet over medium-high heat.
3. Season ribs or chops with salt and pepper.
4. Sauté the meat until browned on all sides, about 5 minutes.
5. Add half the BBQ sauce and bring to a boil.
6. Reduce heat to medium-low, cover and allow to cook for 15 minutes.
7. Flip ribs, cover and continue to cook for an additional 15 minutes.
8. Add the rest of the BBQ sauce and continue to cook uncovered for another 15 minutes.
9. Serve over rice.
10. Serves 8 people.

*This recipe could easily be adapted to a crock pot. Follow steps 1 – 4. At this point remove pork from the skillet and put it into a crock pot. Pour the sauce over the top and cook on low for 4-6 hours. The meat will be fall-apart tender. Serve over rice.

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BBQ Black Bean Burritos

Yummy and Simple.... I love it!  Found the recipe here...


In the crockpot, add the following ingredients:

1 small onion, diced

1/2 tsp garlic, minced

2 cans of black beans, undrained

1 cup bbq sauce

1/4 tsp liquid smoke

2 boneless skinless chicken breasts

Cook all day on low.

Make some spanish rice or white rice on the stove or in the rice cooker.

Fill tortillas with rice and chicken mixture and add cheese, salsa, guacamole and sour cream

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Orange Roughie Dijonaise

from Hilton Head Health Institute

 

INGREDIENTS:

            4 orange roughie fillets (6 oz.)

            3 tbsp non-fat mayonnaise

            1 tbsp mustard

            ½ tsp prepared horseradish

            1 tsp fresh dill (chopped)

            2 tbsp bread crumbs (unseasoned)

            ¼ tsp lemon zest

            1 tsp paprika

            Vegetable Spray

 

PROCEDURE:

• Spray baking dish large enough to just fit the fish in a single layer
• Fold the thin end of the fillet under and layer in the pan
• In a bowl, mix the mayonnaise, mustard, horseradish, dill and lemon zest.  Spread evenly over the fish
• Sprinkle with the bread crumbs and the paprika
• Spray top of fish with vegetable spray
• Bake uncovered in oven at 350º for approximately 20 minutes

 

Chef’s Tip:  Try spreading blanched spinach or broccoli between the folded layers of fish.  NOTE:  The sodium content of mustard varies a great deal with Dijon mustard tending to be quite high.  Keep this in mind if you are following a low sodium diet plan. 

 

Servings:  4

Fat:  1.5 grams

Calories:  160

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Lavosh Pizza - from Hilton Head Health Institute

from Hilton Head Health Institute

I had a lavosh pizza years and years ago at a restaurant in Scottsdale.  I remember loving it!  I think it simply had mozzarella and thinly sliced tomatoes.  This looks good as well!

1 Large whole wheat Lavosh cracker

6 ounces pasta sauce, fat-free

2 tablespoons fresh garlic, minced

1 ½ cups artichokes, canned, drained, and quartered

1 ½ cups bell pepper, diced

4 cups fresh spinach, chopped

1 cup red onion, thinly sliced

½ cup part-skim mozzarella cheese

¼ cup parmesan cheese, finely grated

2 tablespoons fresh Italian herbs, chopped

 

Other toppings include: chicken, pineapple, mushrooms, squashes, jalapeños, Canadian bacon, etc. Including these items on the pizza will increase the calorie count

 

Place Lavosh cracker on large baking sheet. Spread pasta sauce over the cracker all the way to the edges. Sprinkle with garlic. Top with spinach and remaining vegetables. Top with cheeses and herbs. Bake 7 to 10 minutes at 400° or until golden browned and bubbly.

 

Remove from oven and transfer to a large cutting board. Cut into 8 even pieces.

 

 

Number of servings:              4

Serving Size:                          2 slices

Calories per serving:             256

Fat grams per serving:          6

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Easy & Delicious Chicken Noodle Soup

A recipe from MeckMom -- she says it takes only 30 minutes -- looks pretty basic, but I like the addition of the herbs and I've got to give those noodles a try! (From Walmart in the pasta aisle)

Ingredients:

10 cups water
10 cubes of chicken boullion (canned chicken stock works too but it’s a little more expensive)
1 tsp or so of McCormicks Herb Chicken Seasoning (garlic & herb flavor)
3/4 cup chopped yellow onion
2 cups peeled carrots, chopped
2 cups chopped celery
1/2 lb. extra wide homestyle noodles (I like Das Dutchman Essenhaus – you can find them in the pasta aisle of WalMart)
3 boneless, skinless chicken breasts
Salt to taste (I like ground sea salt)
Ground pepper to taste

Directions:

1.  Chop onions, carrots and celery (I usually save myself a little time by doing this steps while the kids are at school.  I chop everything, throw it all in a big ziploc bag and then stick it in the fridge until dinnertime).

2.  Pour water into large soup pot and heat on high.  Once it reaches a rolling boil add the bouillon cubes, stir until dissolved.  It should look like this…

3.  Turn the burner down to medium and add in the McCormick’s seasoning (if you can’t find this particular brand, just use any chicken seasoning that has a garlic & herb flavor).  I don’t really measure it, I just shake it into the pot until the top of the broth is lightly covered.

4.  Add in the onions, carrots and celery and let simmer for about 5 minutes.  It should look like this…

5.  Add in the noodles (you’ll need about half the package) and stir.  Allow pot to simmer for 15 minutes stirring occasionally.

5.  Add in the whole chicken breasts and let simmer for about 5 minutes.

6.  Pull out the cooked chicken breasts and seperate them into large chunks with two forks (you could chop them if you’re in a hurry, but I like the texture of the big hunks of torn chicken).

7.  Add the chicken back into the pot and simmer for a few more minutes (or until your noodles are cooked through).  Add salt and pepper to taste.

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Key West Chicken-Avocado Sandwiches

Whole grains, healthy proteins, and tummy-trimming MUFAs (monounsaturated fatty acids) transform your favorite sandwiches By Miriam Rubin for Prevention Magazine

TIME: 15 minutes
SERVINGS: 4

1 c mashed Florida avocado (MUFA), about 1 med
1 Tbsp freshly squeezed limejuice (about 1/2 lime)
1/2 tsp green pepper sauce (we used Tabasco), optional
1 c baby spinach
10 oz grilled or roasted chicken breast, sliced (about 2 c)
1 mango, peeled, pitted, and sliced (about 1 c)
4 sm whole grain rolls (2 oz each), split

1. Combine avocado, lime juice, and green pepper sauce, if using, in small bowl. Spread top and bottom halves of rolls with 2 tablespoons each of the avocado-lime mixture.

2. Layer 1/4 cup of the spinach, one-quarter of the chicken, and 1/4 cup of the mango on bottom halves. Top with other halves of rolls.

Nutritional Info Per Sandwich 367 cal, 29 g pro, 41 g carb, 8 g fiber, 11 g fat, 2.5 g sat fat, 60 mg chol, 355 mg sodium

Flat Belly Bonus: When buying rolls, check the calorie count (aim for 150 to 180) on the nutrition label. It's easy to overdo it on bread--even the whole wheat kind!
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Bajio Green Chili Chicken Quesadilla

Source: My Recipe Garden
These look to die for!

Visit her site for step by step instructions and recipe...

While you are there -- don't miss the Bajio Salad!


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Honey Lime Chicken Enchiladas

I really don't know who to give credit to for this recipe -- I think it has been passed through the blogs.  But, I'll post the link to phemomenon because I saw her make it on Good Things Utah today and I think she got the best reaction from the host that I've seen yet.  Must be good!  (From Brittany at The Sisters' Cafe via Melanie at My Kitchen Cafe)

To complete the meal, serve with Black Bean Jicama Salad and Lime Sorbet.

6 tablespoons honey
5 tablespoons lime juice (approx. 1 large lime)
1 tablespoon chili powder (use a little less for a milder version)
1/2 teaspoon garlic powder (I used 3 cloves fresh garlic, crushed)
1 pound chicken, cooked and shredded (I used 2 large chicken breasts)
8-10 flour tortillas (I made 12 smaller ones)
1 pound monterey jack cheese, shredded (I used cheddar and monterey jack)
16 ounces green enchilada sauce
1 cup heavy cream (I only used about 1/2 cup)

Mix the honey, lime juice, chili powder and garlic together and toss with the shredded chicken. Let it marinate for at least 1/2 hour (or toss together in a ziploc bag and let it sit in the fridge for a few hours).

Pour about 1/2 cup enchilada sauce on the bottom of a 9X13 baking pan. Fill flour tortillas with chicken and shredded cheese, saving about 1 cup of cheese to sprinkle on top of enchiladas. Mix the remaining enchilada sauce with the cream and leftover marinade. Pour sauce on top of the enchiladas and sprinkle with cheese. Bake at 350 degrees for 30 minutes until brown and crispy on top.

Serve with sour cream, rice and black beans.

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Festive Fusilli

From Good Housekeeping

This holiday-hued pasta dish delivers cancer-fighting lycopene in the tomatoes, roasted for extra benefit and sweetness. Broccoli adds a dose of heart-healthy fiber and vitamins.

INGREDIENTS
12 ounce(s) fusilli or rotini pasta
1 bag(s) (12 ounces) broccoli florets
1 pint(s) grape tomatoes
2 large garlic cloves, peeled and smashed with side of chef's knife
1 tablespoon(s) olive oil
1/4 cup(s) grated Pecorino Romano cheese

DIRECTIONS

1. Preheat oven to 450 degrees. Heat large covered saucepot of salted water to boiling on high. Add pasta and cook as label directs, adding broccoli when 3 minutes of cooking time remain.
   
2. Meanwhile, in bowl, toss tomatoes with garlic, oil, and 1/4 teaspoon salt. Spread tomato mixture in 15 1/2" by 10 1/2" jelly-roll pan, and roast 15 minutes or until tomatoes wrinkle and begin to burst, stirring halfway through cooking time.
   
3. Reserve 1/2 cup pasta cooking water; drain pasta and broccoli. Add reserved pasta cooking water to jelly-roll pan, stirring to scrape up any browned bits. Return pasta and broccoli to saucepot; stir in tomato mixture, Romano, 1/2 teaspoon salt, and 1/4 teaspoon freshly ground black pepper.
   

COOKING INFO
Serves 4
Total time 30 minutes
Oven Temp 450

NUTRITIONAL INFORMATION (per serving):  Calories 410, Total Fat 7g, Saturated Fat 2g, Cholesterol 5mg, Sodium 650mg, Total Carbohydrate 73g, Dietary Fiber 6g, Sugars --
Protein 16g, Calcium --

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WW Texas Beef Stew

Weight Watcher Magazine's version of the popular comfort dish!!

(image is generic -- but I had to have a picture!)

2¼ hours | 15 min prep

SERVES 4

1 lb lean boneless bottom round roast, trimmed & cut into 1 1/2 inch chunks
1 teaspoon kosher salt
1/2 teaspoon black pepper
2 large white onions, chopped
4 large carrots, cut into 1 inch pieces
3 garlic cloves, chopped
1/2 jalapeno, chopped
1 tablespoon ground cumin
1 tablespoon ground coriander
1 (28 ounce) can diced tomatoes
1 bay leaf
2 ears corn
1/4 cup fresh cilantro, chopped
1 tablespoon red wine vinegar

1. Sprinkle the beef with the salt & pepper. Spray a dutch oven with Pam. Sear the beef, in batches, over med-hi heat until browned, about 3 minutes. Transfer each batch to a plate.
   
2. Add the next 6 ingredients and cook until golden. Stir in the beef, tomatoes, and bay leaf. Bring to a boil. Simmer, covered, until beef is tender, approximately 1 1/2 hours.
   
3. Cut 1 ear of corn crosswise into 1 inch pieces. Remove the kernels form the remaining cob. Add all the corn to the stew and cook 10 minutes. Stir in the cilantro and vinegar. Discard the bay leaf.
   

Per serving:  (2 1/2c):  347 cal, 6 g fat, 37 g carb, 8 g fib, 39 g protein, 

Points:  7

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