Serves 6 (2 tacos each)
1 cup finely chopped onion
1 garlic clove, minced
1 teaspoon canola oil
1 cup dried lentils, rinsed
1 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
2 1/2 cups chicken broth
1 cup salsa
12 taco shells
(toppings they list needing are
1 1/2 cups shredded lettuce
1 cup chopped fresh tomato
1 1/2 cups shredded reduced-fat Cheddar cheese
6 tablespoons fat free sour cream
In a large nonstick skillet, saute the onion and garlic in oil until tender. Add the lentils, chili powder, cumin and oregano; cook and stir for 1 minute.
Add broth; bring to a boil. Reduce heat; cover and simmer for 25-30 minutes or until the lentils are tender (took only about 20 minutes for me).
Uncover; cook for 6-8 minutes or until mixture is thickened. Mash lentils slightly. Stir in salsa.
Spoon about 1/4 cup lentil mixture into each taco shell. Top with lettuce, tomato, cheese and sour cream.
(and for those of us counting these things, nutrition info, assuming their topings
One serving (2 tacos) equals 364 calories, 11 g fat (4 g saturated fat), 17 mg cholesterol, 815 mg sodium, 45 g carbohydrate, 9 g fiber, 22 g protein. Diabetic Exchanges: 2-1/2 lean meat, 2 starch, 1-1/2 fat.
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Monday, January 31, 2011
General Tsao's Chicken
This is a recipe from Spark People. It was pretty good. It definitely SMELLED like General Tsao's but it didn't really TASTE like it. We definitely prefer Bourbon Chicken over this recipe.
Ingredients
1 tsp ground ginger
1 tsp red pepper flakes
4 tsp olive oil
2 cloves garlic, minced
2 medium scallions, chopped
4 Tbsp soy sauce, low sodium
3 Tbsp splenda (or sugar)
3 Tbsp corn starch
1 lbs boneless skinless chicken, cut ino bite size cubes
1.5 C chicken broth, low sodium
2 Tbsp vinegar
Directions
In a medium bowl, whisk together broth, cornstarch, sugar, soy sauce, vinegar and ginger; set aside.
Heat oil in a wok or large skillet over medium-high heat. Add scallions, garlic and pepper and cook 2 minutes. Add chicken and cook until browned all over, about 5 minutes.
Add reserved sauce and simmer until sauce thickens and chicken is cooked through, about 3 minutes.
Serve chicken and sauce over rice. Yields about 1 cup of chicken and sauce and 1/2 cup of rice per serving --- RICE NOT INCLUDED IN CALORIE COUNTS
Number of Servings: 4
Ingredients
1 tsp ground ginger
1 tsp red pepper flakes
4 tsp olive oil
2 cloves garlic, minced
2 medium scallions, chopped
4 Tbsp soy sauce, low sodium
3 Tbsp splenda (or sugar)
3 Tbsp corn starch
1 lbs boneless skinless chicken, cut ino bite size cubes
1.5 C chicken broth, low sodium
2 Tbsp vinegar
Directions
In a medium bowl, whisk together broth, cornstarch, sugar, soy sauce, vinegar and ginger; set aside.
Heat oil in a wok or large skillet over medium-high heat. Add scallions, garlic and pepper and cook 2 minutes. Add chicken and cook until browned all over, about 5 minutes.
Add reserved sauce and simmer until sauce thickens and chicken is cooked through, about 3 minutes.
Serve chicken and sauce over rice. Yields about 1 cup of chicken and sauce and 1/2 cup of rice per serving --- RICE NOT INCLUDED IN CALORIE COUNTS
Number of Servings: 4
Tuesday, January 25, 2011
Chicken Burgers
I found a lb of ground chicken in my freezer and decided to make up a chicken burger recipe. We think this turned out great. My husband and I had ours on a whole wheat bun with a tsp of spicy mayo, lettuce, tomato and onion. YUMMMM! My son just had his cut up with ketchup & mustard so it works well for a picky family.
Ingredients:
1 lb ground chicken
1/2 onion finely chopped
1 tsp minced garlic
2 tsp italian seasoning
1/2 egg (I used egg whites)
1/4 cup italian seasoned bread crumbs
1 TBP Old Bay
Kosher salt & black pepper to taste
How to Make:
Spray a small skillet with cooking spray. Heat over medium heat. Add onion, minced garlic & 1 tsp italian seasoning. Saute until tender. Set aside, let cool.
Combine all remaining ingredients in a bowl. Once onion mixture is cool, add that as well. Form into 4 patties. Grill each side until done.
Wednesday, January 19, 2011
Pork Tenderloin with Red & Yellow Peppers
This comes from Cooking Light Magazine. It has only 215 calories per serving and 10 grams of fat. The flavor was AMAZING and the pork was extremely tender. My picky son liked the pork also. I served it with sweet potatoes.
Ingredients:
1 (1 lb) pork tenderloin, trimmed & cut crosswise into 1" thick medallions
1/2 TSP kosher salt
1/2 TSP fresh ground black pepper
1 TBS extra virgin olive oil
1 1/2 TSP fresh rosemary, divided (has to be fresh, dried didn't work - I tried, lol)
3 TBS minced olives
3 garlic cloves, thinly sliced (I substituted minced garlic, worked perfect!)
1 red pepper, cut into strips
1 yellow pepper, cut into strips
2 TSP balsamic vinegar
Heat a large skillet over medium high heat. Sprinkle pork with kosher salt & pepper. Add oil to pan, swirl to coat. Add pork to pan, cook for 5 minutes. Reduce heat to medium, turn pork over. Add 1 TSP rosemary, minced olives, garlic & bell peppers. Cook 7-9 minutes or until peppers are tender and pork is done. Drizzle with balsamic vinegar. Top with remaining 1/2 TSP rosemary. Makes 4 servings.
*recipe courtesy of Cooking Light Magazine
Saturday, January 8, 2011
Crockpot Taco Chili
This is one of our favorite versions of chili. It takes the classic chili up a few notches. It's also great to eat piled on top of tortilla chips to kick-up nachos. We like to add sour cream, cheddar cheese and crushed up tortilla chips to ours.
This recipe makes a huge amount so you can freeze 1/2!
1 tbsp minced garlic
2 cans of kindey beans, drained
2 cans of pinto beans, drained
2 cans of black beans
2 cans of corn, drained
2 large cans of diced tomatoes
2 cans tomatoes and chiles
1 large onion, diced
1 large green pepper, diced
1 packet taco seasoning
1 packet ranch dressing mix
1 lb browned ground turkey or hamburger (optional.)
shredded cheese and sour cream for embellishment (optional, unless you're in my house. then it's mandatory.)
Directions:
saute garlic, onions and pepper in evoo. add meat and brown.
drain fat and add to crockpot stoneware insert (the meat. not the fat.)
sprinkle seasoning packets on top of meat
drain and rinse the beans and add
add the ENTIRE contents of the corn and tomato cans
stir.
cover and cook on low for 8-10 hours or on high for 4-5.
*courtesy of Crockpot365
This recipe makes a huge amount so you can freeze 1/2!
1 tbsp minced garlic
2 cans of kindey beans, drained
2 cans of pinto beans, drained
2 cans of black beans
2 cans of corn, drained
2 large cans of diced tomatoes
2 cans tomatoes and chiles
1 large onion, diced
1 large green pepper, diced
1 packet taco seasoning
1 packet ranch dressing mix
1 lb browned ground turkey or hamburger (optional.)
shredded cheese and sour cream for embellishment (optional, unless you're in my house. then it's mandatory.)
Directions:
saute garlic, onions and pepper in evoo. add meat and brown.
drain fat and add to crockpot stoneware insert (the meat. not the fat.)
sprinkle seasoning packets on top of meat
drain and rinse the beans and add
add the ENTIRE contents of the corn and tomato cans
stir.
cover and cook on low for 8-10 hours or on high for 4-5.
*courtesy of Crockpot365
Thursday, January 6, 2011
Island Chicken with Pineapple Salsa
This was incredible. Full of flavor and so light and fresh. Definitely a great dish to eat in the summer!
Ingredients
16 ounces boneless, skinless chicken
Marinade:
1 can (8 ounces) unsweetened crushed pineapple, juice only, (reserve fruit for salsa)
1 T low-sodium soy sauce
1 T honey
2 cloves garlic, minced
1/4 t red pepper flakes
Salsa:
Pineapple from strained can
1 mango, peeled and diced
2 kiwis, peeled and diced
1/4 c red onion, diced fine
1 lime, juiced
1 T cilantro, chopped
1 T jalapeno pepper, diced fine (optional)
Directions
Open pineapple and strain to separate juice from fruit. Place juice in a baking dish. Add soy sauce, honey, garlic and red pepper to the dish and stir. Slice chicken breasts into 4 4-ounce strips. If thick, pound out to flatten with a meat mallet or rolling pin. Place chicken in the marinade and refrigerate for 2 hours or overnight. Prepare salsa by combining all ingredients. Preheat grill to medium heat or turn on broiler and place rack in the middle of the oven, about 6" away from the heat source. Grill or broil chicken for 4-5 minutes per side or until the meat is no longer pink. Serve with fruit salsa.
Makes 4 servings, 3 ounces cooked meat and 1/2 cup of salsa
Number of Servings: 4
Ingredients
16 ounces boneless, skinless chicken
Marinade:
1 can (8 ounces) unsweetened crushed pineapple, juice only, (reserve fruit for salsa)
1 T low-sodium soy sauce
1 T honey
2 cloves garlic, minced
1/4 t red pepper flakes
Salsa:
Pineapple from strained can
1 mango, peeled and diced
2 kiwis, peeled and diced
1/4 c red onion, diced fine
1 lime, juiced
1 T cilantro, chopped
1 T jalapeno pepper, diced fine (optional)
Directions
Open pineapple and strain to separate juice from fruit. Place juice in a baking dish. Add soy sauce, honey, garlic and red pepper to the dish and stir. Slice chicken breasts into 4 4-ounce strips. If thick, pound out to flatten with a meat mallet or rolling pin. Place chicken in the marinade and refrigerate for 2 hours or overnight. Prepare salsa by combining all ingredients. Preheat grill to medium heat or turn on broiler and place rack in the middle of the oven, about 6" away from the heat source. Grill or broil chicken for 4-5 minutes per side or until the meat is no longer pink. Serve with fruit salsa.
Makes 4 servings, 3 ounces cooked meat and 1/2 cup of salsa
Number of Servings: 4
Tuesday, January 4, 2011
Baked Potato Soup
This is the most flavorful soup. It is so easy to make and super filling. Plan on being full for hours and hours after eating a bowl of it.
This soup is so hearty it can be served by itself. Of course, if you want to throw a hunk of bread on the side of it, I doubt anyone will complain.
Ingredients:
4/5 large baked potatoes - i used 6 to make it more hearty
1 stick butter
1/3 cup + 1 tbsp flour (approximately)
7 cups fat free milk
1 medium yellow onion, chopped
1 lb turkey bacon
1 1/2 cups shredded extra sharp cheddar
1 cup fat free sour cream
salt & pepper to taste
Directions:
Cook the bacon until it's nice and crisp. Set aside on a paper towel to soak up the grease.
Cut up your baked potatoes. I sliced mine lengthwise and peeled the skin off with my fingers.
Melt the butter with the chopped onion in your soup pot. Add in the flour to make a roux. Then add in your milk (slowly). Continue whisking to make everything smooth. Continue whisking until the broth thickens.
Add in your potatoes, salt and pepper.Bring to a boil and then let it simmer for 10 minutes. Stir occasionally to keep it from sticking.
Crumble and add in your bacon. Then add in the cheese and sour cream. Stir until the cheese is melted.
recipe adapted from Three Pugs & a Baby
This soup is so hearty it can be served by itself. Of course, if you want to throw a hunk of bread on the side of it, I doubt anyone will complain.
Ingredients:
4/5 large baked potatoes - i used 6 to make it more hearty
1 stick butter
1/3 cup + 1 tbsp flour (approximately)
7 cups fat free milk
1 medium yellow onion, chopped
1 lb turkey bacon
1 1/2 cups shredded extra sharp cheddar
1 cup fat free sour cream
salt & pepper to taste
Directions:
Cook the bacon until it's nice and crisp. Set aside on a paper towel to soak up the grease.
Cut up your baked potatoes. I sliced mine lengthwise and peeled the skin off with my fingers.
Melt the butter with the chopped onion in your soup pot. Add in the flour to make a roux. Then add in your milk (slowly). Continue whisking to make everything smooth. Continue whisking until the broth thickens.
Add in your potatoes, salt and pepper.Bring to a boil and then let it simmer for 10 minutes. Stir occasionally to keep it from sticking.
Crumble and add in your bacon. Then add in the cheese and sour cream. Stir until the cheese is melted.
recipe adapted from Three Pugs & a Baby
Mozzarella - Stuffed Chicken
Ingredients:
3/4 cup chopped fresh mozz cheese
3/4 cup frozen chopped spinach, thawed and squeezed dry
1/2 ricotta cheese
1/4 cup oil packed sun-dried tomatoes, finely chopped
1 egg, beaten
1 garlic clove, minced
1 tsp pesto
3/4 tsp salt, divided
4 boneless skinless chicken breast, pounded to 3/8 inch thickness
1 tbsp olive oil
1/4 tsp pepper
Directions:
Heat oven to 350. Line small rimmed baking sheet with foil; spray with cooking spray.
Combine mozz, ricotta, spinach, sun-dried tomatoes, egg, garlic, pesto and 1/2tsp salt in a medium bowl.
Place chicken on plastic wrap-lined surface; spread each breast with 1/2 c filling, leaving 1/2 inch border all around. Roll up breasts from pointed end; secure with toothpicks. Place on baking sheet. Brush with oil and sprinkle with remaining salt & pepper.
Bake 30 minutes or until chicken is no longer pink in center. Remove chicken and baste with pan juices. Cover loosely with foil; let stand 5 minutes.
3/4 cup chopped fresh mozz cheese
3/4 cup frozen chopped spinach, thawed and squeezed dry
1/2 ricotta cheese
1/4 cup oil packed sun-dried tomatoes, finely chopped
1 egg, beaten
1 garlic clove, minced
1 tsp pesto
3/4 tsp salt, divided
4 boneless skinless chicken breast, pounded to 3/8 inch thickness
1 tbsp olive oil
1/4 tsp pepper
Directions:
Heat oven to 350. Line small rimmed baking sheet with foil; spray with cooking spray.
Combine mozz, ricotta, spinach, sun-dried tomatoes, egg, garlic, pesto and 1/2tsp salt in a medium bowl.
Place chicken on plastic wrap-lined surface; spread each breast with 1/2 c filling, leaving 1/2 inch border all around. Roll up breasts from pointed end; secure with toothpicks. Place on baking sheet. Brush with oil and sprinkle with remaining salt & pepper.
Bake 30 minutes or until chicken is no longer pink in center. Remove chicken and baste with pan juices. Cover loosely with foil; let stand 5 minutes.
Peppermint Patties
I haven't actually made these but found them in Family Fun magazine and they look delish!
Ingredients:
2 TBSP + 1 tsp water
1 TBSP light corn syrup
1 tsp fresh lemon juice
1 tsp peppermint extract
1 (1lb) box confectioners' sugar (3 3/4 C)
1 TBSP shortening
10 TO 12oz semisweet or bittersweet chocolate chips
6 hard mint candies (starlight) crushed in a ziplock bag with a rolling pin
Directions:
In the bowl of an electric mixer, stir together the water, corn syrup, lemon juice and peppermint extract. Then sift in half the confectioners' sugar. Add the shortening. Beat on medium, then slowly sift in the remaining confectioners' sugar until the mixture is well combined.
Knead the mixture into a ball (it will be very stiff; if necessary, add 1/2 teaspoon of water to make it workable). Use the bottom of a glass pie plate to apply firm , even pressure to flatten the ball between sheets of waxed paper into a circle about 9 inches in diameter and 1/4 inch thick. Lay the waxed paper-covered disk on a cookie sheet and freeze until it's firm, about 15 min.
Place the frozen disk on a cutting surface and remove and reserve the waxed paper. Cover a cookie sheet with parchment. With a small round cutter (1 1/4 inches), cut out circles from the disk, then place them on the cookie sheet. Gather the scraps into a ball, use the pie plate and waxed paper to flatten it again, and cut more circles until the entire disk is used up. Freeze the circles for 10 minutes.
Meanwhile, melt the chocolate in the top of a double boiler over barely simmering water. Coat t he patties one at a time: balance each on a fork and dip it (use another form as needed to flip the patty in the chocolate), then shake off any excess chocolate before returning the coated patty to the parchment. Sprinkle each patty with a bit of crushed mint candy. Add more chocolate to the double boiler as necessary until all the patties are coated.
Harden the finished patties in the refrigerator for at least an hour, and preferably overnight. Store them in an airtight container in the fridge, layered between sheets of waxed paper, for up to one month.
Makes 5 dozen.
Ingredients:
2 TBSP + 1 tsp water
1 TBSP light corn syrup
1 tsp fresh lemon juice
1 tsp peppermint extract
1 (1lb) box confectioners' sugar (3 3/4 C)
1 TBSP shortening
10 TO 12oz semisweet or bittersweet chocolate chips
6 hard mint candies (starlight) crushed in a ziplock bag with a rolling pin
Directions:
In the bowl of an electric mixer, stir together the water, corn syrup, lemon juice and peppermint extract. Then sift in half the confectioners' sugar. Add the shortening. Beat on medium, then slowly sift in the remaining confectioners' sugar until the mixture is well combined.
Knead the mixture into a ball (it will be very stiff; if necessary, add 1/2 teaspoon of water to make it workable). Use the bottom of a glass pie plate to apply firm , even pressure to flatten the ball between sheets of waxed paper into a circle about 9 inches in diameter and 1/4 inch thick. Lay the waxed paper-covered disk on a cookie sheet and freeze until it's firm, about 15 min.
Place the frozen disk on a cutting surface and remove and reserve the waxed paper. Cover a cookie sheet with parchment. With a small round cutter (1 1/4 inches), cut out circles from the disk, then place them on the cookie sheet. Gather the scraps into a ball, use the pie plate and waxed paper to flatten it again, and cut more circles until the entire disk is used up. Freeze the circles for 10 minutes.
Meanwhile, melt the chocolate in the top of a double boiler over barely simmering water. Coat t he patties one at a time: balance each on a fork and dip it (use another form as needed to flip the patty in the chocolate), then shake off any excess chocolate before returning the coated patty to the parchment. Sprinkle each patty with a bit of crushed mint candy. Add more chocolate to the double boiler as necessary until all the patties are coated.
Harden the finished patties in the refrigerator for at least an hour, and preferably overnight. Store them in an airtight container in the fridge, layered between sheets of waxed paper, for up to one month.
Makes 5 dozen.
White Sauce for Pizza (or whatever you want to slather it on)
I made a whole wheat white pizza with swiss cheese topped with shrimp and tomatoes tossed in balsamic vinegar (say that 9 times fast) the other day for lunch and it was HEAVENLY.
Here is the white sauce I made that was adapted from Food.com
Ingredients:
2 tablespoons butter - I used a light "cardio spread"
3 tablespoons flour
1 cup milk - I used fat free
1/4 teaspoon salt
1/8 teaspoon pepper
1 garlic clove, minced
1/2 an onion diced
2 tablespoons italian seasoning
Directions:
In a small skillet sautee onion, garlic & italian seasoning with evoo until onion is tender.
Heat butter in a small saucepan. Add flour and stir until thoroughly mixed.
Slowly whisk in milk, adding gradually, whisk until it thickens. Mix in the onion, garlic & italian seasoning.
Spread on top of your favorite pizza crust. Top with cheese of your choice and any other toppings. The sauce makes enough for 2 large pizzas or 1 large if you want it a little thicker.
Here is the white sauce I made that was adapted from Food.com
Ingredients:
2 tablespoons butter - I used a light "cardio spread"
3 tablespoons flour
1 cup milk - I used fat free
1/4 teaspoon salt
1/8 teaspoon pepper
1 garlic clove, minced
1/2 an onion diced
2 tablespoons italian seasoning
Directions:
In a small skillet sautee onion, garlic & italian seasoning with evoo until onion is tender.
Heat butter in a small saucepan. Add flour and stir until thoroughly mixed.
Slowly whisk in milk, adding gradually, whisk until it thickens. Mix in the onion, garlic & italian seasoning.
Spread on top of your favorite pizza crust. Top with cheese of your choice and any other toppings. The sauce makes enough for 2 large pizzas or 1 large if you want it a little thicker.
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