Archive for February, 2009
Hot Tuna (lunch)
Friday, February 6th, 2009
Servings: 2 Ingredients: ½ cup chopped celery 1 onion, chopped ½ cup shredded, reduced-fat mozzarella cheese ½ cup reduced-fat cottage cheese 1 can (6 ounces) water-packed tuna, drained and flaked ¼ cup reduced-fat mayonnaise 1 Tbsp lemon juice 3 whole-wheat English muffins, split in half Preheat oven to 350 degrees. In a large nonstick skillet over low heat, cook the celery and onion until softened. Add the cheeses, tuna, mayo, and lemon juice to the skillet and cook the mixture just long enough to warm it up. Spread one-sixth of the mixture on each English muffin half. Put the muffin halves on a baking sheet and bake for 10 minutes.Posted in February 2010 | No Comments »
Pork and Noodle Stir-Fry with Cashews
Friday, February 6th, 2009
Servings: 4 Ingredients: 1 Tbsp olive oil 1 lb pork strips 10 oz plain Chinese noodles 1 medium red pepper, sliced into thin strips 8 oz broccoli, chopped into small florets 1 clove garlic, crushed 2 tsp finely grated fresh ginger 5 oz snow peas, ends cut off and sliced diagonally into thirds 8 oz button mushrooms, thinly sliced 1 baby bok choy, washed, trimmed and cut lengthways into 8 pieces 6 green onions, chopped diagonally 1 Tbsp salt-reduced soy sauce 1 Tbsp hoisin sauce 1 Tbsp honey ½ cup roasted cashew nuts Heat a large frying pan or wok over high heat. Add half the oil and when the oil is hot, add one-third of the pork strips and stir-fry for 1-2 minutes until just cooked. Repeat with the remaining 2 batches of pork, transferring to a plate covered loosely with foil to keep warm. Prepare the noodles according to package directions and drain. Add the remaining oil to the pan over high heat. Add the pepper, broccoli, garlic, and ginger and stir-fry for about 1 minute. Add the remaining vegetables and stir-fry 1-2 minutes until the vegetables are tender-crisp, sprinkling in a little water if necessary. Combine the sauces and honey together in a bowl. Return the pork to the pan with the noodles and sauces. Toss until well combined and heated through. Put into bowls to serve, and sprinkle with the cashew nuts.Posted in February 2010 | No Comments »
Chunky Beef Stew
Friday, February 6th, 2009
Servings: 4 Ingredients: 1 onion, chopped 4 portions top round steak, cut into 1-inch chunks (about1 lb) 2 ½ cups low-fat, reduced-sodium beef broth 4 portions potatoes, peeled and cut into 1-inch chunks 1 lb baby carrots 1 celery stalks, sliced ¼ cup tomato paste ½ tsp ground black pepper 2 Tbsp Worcestershire sauce 1 bay leaf ¼ cup red wine (optional) 2 Tbsp fresh parsley, chopped Lightly coat a large pot with cooking spray and place over medium-high heat. Add onions and sauté until tender, about 5 minutes. Add beef chunks and sauté until browned on all sides, about 6 minutes. Add beef broth, potato chunks, carrots, celery, tomato paste, black pepper, Worcestershire sauce, bay leaf and red wine. Bring to a boil over high heat. Reduce the heat to low. Cover and simmer, stirring occasionally, until the meat is tender, about 1 ½ hours. Remove bay leaf with a spoon or tongs and discard. Spoon beef stew into bowls, dividing it into 4 portions. Sprinkle with parsley and serve.Posted in February 2010 | 1 Comment »
Homestyle Turkey Meatloaf
Friday, February 6th, 2009
Servings: 6 Ingredients: 1 ½ lbs lean ground turkey 1 onion, chopped 4 egg whites 1 cup salsa ¾ cup old-fashioned oats, uncooked 1 pkg Knorr Vegetable Soup mix ¼ tsp ground black pepper ½ cup ketchup 6 portions red potatoes 2 lbs green beans ¾ cup skim milk 2 Tbsp Butter Buds Preheat oven to 350 degrees. In a large mixing bowl, combine ground turkey, onion, egg whites, salsa, oats, soup mix and black pepper. Press mixture into a 9 x 5 loaf pan and spread ketchup over top. Bake in preheated oven until meatloaf is no longer pink in the center and juice is clear, about 60 minutes. Approximately 25 minutes after putting the meatloaf in the oven, cut potatoes into 1-inch chunks. Place cut potatoes in a large saucepan, cover with cold water and bring to a boil over high heat. Reduce heat to medium and simmer until tender, about 20 minutes. Cut stems off green beans and place in a large saucepan with 1 inch of water in the bottom. Heat to boiling over high heat; reduce heat and simmer, uncovered for 6 to 8 minutes or until crisp-tender; drain. Remove meatloaf from oven and let sit for 5 minutes before slicing. Drain the potatoes and return them to the pan. Mash while adding skim milk a little at a time. Add Butter Buds and mash vigorously until potatoes are light and fluffy. Place a portion of meat loaf and mashed potatoes along with about a cup of green beans on each plate.Posted in February 2010 | No Comments »
Santa Fe Chicken Soup
Friday, February 6th, 2009
Servings: 4 Ingredients: 1/3 cup brown rice (uncooked) 4 portions chicken breast (about 1 lb) 1 lime, halved 2 tsp taco seasoning 6 corn tortillas 1 Tbsp olive oil 1 clove garlic, minced ½ onion, chopped 1 can (4 oz) diced green chilies 6 cups fat-free, reduced-sodium chicken broth 4 Tbsp salsa ¼ cup fat-free sour cream 2 Tbsp cilantro, chopped Cook brown rice according to its package directions. While the rice is cooking, place chicken breasts in a shallow dish, cover with lime juice, and lightly coat both sides with taco seasoning. Then place chicken on a hot grill and cook for approximately 6 minutes on each side. Let the chicken cool slightly, then cut it into strips and set aside. Preheat oven to 350 degrees and cut corn tortillas into ½-inch strips, then place them on a baking sheet. Bake for about 15 minutes or until they are crispy, then set aside. While the tortilla strips are baking, heat olive oil in a large pot over medium heat. Add garlic and onion; sauté until the onion is transparent, about 8 minutes. Add cooked rice to the pot and sauté for 3 minutes. Add green chilies and sauté for 2 more minutes. Then pour fat-free chicken broth into the mixture and bring it to a boil. Add sliced chicken and reduce heat to low. Simmer for about 25 minutes. Place a few baked tortilla strips in the bottom of bowls, and spoon about a fourth of the soup into each. Garnish each bowl with a few more tortilla strips, a spoonful of salsa, fat-free sour cream and cilantro.Posted in February 2010 | No Comments »
Balsamic Salmon Salad
Friday, February 6th, 2009
Servings: 2 Ingredients: 2 portions new potatoes, cubed 1 Tbsp teriyaki marinade 2 cloves garlic, minced 1 Tbsp fresh parsley, minced 2 portions salmon fillets (about 12 oz) 4 cups mixed salad greens 1 Tbsp fresh basil leaves, chopped 1 Tbsp fresh oregano leaves, chopped 1 Tbsp olive oil 2 Tbsp balsamic vinegar 1 lemon, halved Freshly ground black pepper, to taste Steam cubed new potatoes in a covered saucepan until tender, approximately 20 minutes. While potatoes are cooking, mix teriyaki marinade, garlic and parsley in a small bowl. Preheat broiler. Lightly coat a broiler pan with cooking spray. Place salmon fillets on the pan, skin-side down, and brush with teriyaki marinade. Broil salmon approximately 6 inches from the broiler until the fish is cooked through and flakes easily with a fork, about 8 to 10 minutes. While salmon is cooking, combine salad greens, basil, oregano, olive oil and balsamic vinegar in a medium bowl and toss. Divide tossed salad between two separate plates. Layer portions of potatoes and broiled salmon fillets over salad greens. Top salmon and salad with a squeeze of fresh lemon and freshly ground black pepper.Posted in February 2010 | No Comments »
Sesame Beef Stir-Fry
Friday, February 6th, 2009
Servings: 2 Ingredients: 2 portions brown rice (about ½ cup uncooked) 2 portions lean ground beef (about ½ lb) 1 Tbsp toasted sesame oil 2 cloves garlic, minced 3 green onions, sliced 1 cup broccoli slaw (found near bagged salads in produce department) 1 cup napa cabbage, shredded 1 Tbsp lite soy sauce Crushed red pepper flakes, to taste Prepare brown rich according to its package directions. While the rice is cooking brown the ground beef in a medium skillet or wok over medium heat until no longer pink. Remove the beef from the skillet, drain and set aside. Heat sesame oil in the skillet over medium-high heat. Add garlic and green onions; stir-fry for 2 minutes. Add the broccoli slaw and cabbage; stir-fry for 2 minutes. Add rice and soy sauce; stir-fry for 2 more minutes. Return the cooked ground beef to the skillet with the rice and vegetable mixture and season with red pepper flakes, to taste. Stir until ingredients are well combined and heated through, about 2 minutes. Divide into 2 portions and serve.Posted in February 2010 | No Comments »
Carrot and Thyme Quiche
Friday, February 6th, 2009
Servings: 6 to 8 Ingredients: 2 lbs carrots, peeled and grated 1 large onion, peeled and grated 2 cloves garlic, grated or finely chopped 2 ½ oz low-fat cheddar cheese, grated 1/3 cup canola oil 3 eggs, lightly beaten 1 tsp ground nutmeg salt freshly ground black pepper 1 Tbsp fresh thyme leaves, or 1 tsp dried ½ cup self-rising flour Preheat the oven to 350 degrees. Lightly oil a 12-inch round shallow quiche or pie dish. Grate the carrots, onion, garlic and cheese (using the grating disc of your food processor makes this step quick and easy). In a large mixing bowl beat together the oil, eggs, nutmeg, salt and pepper, and thyme leaves. Stir in the flour until combined, then add the carrots, onion, garlic and cheese. Spoon into the prepared dish and bake for 45 minutes, until golden brown and cooked through.Posted in February 2010 | No Comments »
Taco-Pasta Salad
Friday, February 6th, 2009
Servings: 2 Ingredients: 2 portions rotini pasta (about 4 oz uncooked) 2 portions lean ground beef (about ½ lb) ¼ cup water 1 Tbsp taco seasoning mix 1 green bell pepper, diced 2 Tbsp salsa 2 Tbsp fat-free sour cream 2 Tbsp reduced-fat cheddar cheese, shredded Prepare rotini pasta according to its package directions. While the pasta is cooking, brown ground beef in a medium skillet over medium heat until no longer pink. Drain the beef of any excess fat and return it to the skillet. Add water, taco seasoning and bell pepper to cooked ground beef; simmer until the sauce thickens, stirring occasionally. While the beef is simmering, combine salsa and sour cream in a small bowl. Place a portion of pasta on two separate plates. Top with a portion of ground beef mixture. Sprinkle each with half of the cheese and a dollop of salsa-sour cream sauce.Posted in February 2010 | No Comments »
Zesty Italian Chicken
Friday, February 6th, 2009
Servings: 2 Ingredients: 2 portions chicken breast (about ½ lb) ¼ cup fat-free Italian dressing 2 portions fettuccine (about 4 oz uncooked) 1 cup low-fat pasta sauce 2 cups baby spinach leaves 2 Tbsp reduced-fat Parmesan cheese, grated Marinate chicken breasts in Italian dressing for at least 30 minutes prior to cooking (or overnight in refrigerator in a large Ziploc bag). Preheat grill to high. Prepare fettuccine according to its package directions. Place marinated chicken on hot grill and cook for about 6 minutes; turn and grill for about 6 more minutes, until no longer pink in the center. In a small saucepan, warm pasta sauce over medium heat. Divide spinach leaves between two separate plates. Layer portions of warm fettuccine and grilled chicken breasts over spinach leaves. Top with pasta sauce and Parmesan cheese.Posted in February 2010 | 2 Comments »
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