Ingredients:
4 oz. raw skinless boneless lean chicken breast, cut into pieces
1/3 cup canned tomato sauce
1/4 cup canned seasoned black beans, lightly drained
1/4 cup canned sweet corn, drained
1/4 cup chopped green bell pepper
1 tsp. Tabasco Chipotle Pepper Sauce
salt, to taste
Directions:
Preheat oven to 375 degrees.
In a medium bowl, combine all ingredients and mix well. Set aside.
Lay a large piece of heavy-duty foil in front of you. Scoop chicken mixture into the center of the foil. Fold and seal the top and bottom edges of the foil, and then the side edges, to create a well-sealed packet.
Place packet on a baking sheet, and cook in the oven for 15 - 17 minutes, until chicken is cooked through.
Allow packet to cool for a few minutes, and then cut to release steam before opening it entirely. (Careful -- steam will be hot.) This recipe is extra-saucy, so empty it right into a bowl. Dig in!
MAKES 1 SERVING
Tuesday, June 30, 2009
So Fancy Fish Pack
Ingredients:
6 oz. raw tilapia, cod, or similar type of white fish
8 thin (or 6 thick) asparagus stalks, tough ends removed
2 slices lemon
1 tsp. light whipped butter or light buttery spread (like Brummel & Brown)
1/2 tsp. chopped fresh parsley
1/2 tsp. crushed garlic
1/8 tsp. salt
Directions:
Preheat oven to 375 degrees.
In a small bowl, mix together butter, parsley, garlic, and salt to form a thick paste. Set aside.
Lay a large piece of heavy-duty foil in front of you. Line up the stalks side by side (like a raft) in the center of the foil. Lay the fish on top of the asparagus.
Spread butter mixture evenly over the fish, and top with lemon slices. Fold and seal the top and bottom edges of the foil, and then the side edges, to create a well-sealed packet.
Place packet on a baking sheet, and cook in the oven for about 15 minutes, until asparagus is tender and fish is cooked through.
Allow packet to cool for a few minutes, and then cut to release steam before opening it entirely. (Careful -- steam will be hot.) Arrange fish and asparagus on a plate (use the lemon slices as a pretty garnish), admire, and eat!
MAKES 1 SERVING
6 oz. raw tilapia, cod, or similar type of white fish
8 thin (or 6 thick) asparagus stalks, tough ends removed
2 slices lemon
1 tsp. light whipped butter or light buttery spread (like Brummel & Brown)
1/2 tsp. chopped fresh parsley
1/2 tsp. crushed garlic
1/8 tsp. salt
Directions:
Preheat oven to 375 degrees.
In a small bowl, mix together butter, parsley, garlic, and salt to form a thick paste. Set aside.
Lay a large piece of heavy-duty foil in front of you. Line up the stalks side by side (like a raft) in the center of the foil. Lay the fish on top of the asparagus.
Spread butter mixture evenly over the fish, and top with lemon slices. Fold and seal the top and bottom edges of the foil, and then the side edges, to create a well-sealed packet.
Place packet on a baking sheet, and cook in the oven for about 15 minutes, until asparagus is tender and fish is cooked through.
Allow packet to cool for a few minutes, and then cut to release steam before opening it entirely. (Careful -- steam will be hot.) Arrange fish and asparagus on a plate (use the lemon slices as a pretty garnish), admire, and eat!
MAKES 1 SERVING
Sweet Balsamic Black Bean Salad
Ingredients
1/2 cup green bell pepper, chopped
1/2 cup yellow bell pepper, chopped
1/2 cup orange bell pepper, chopped
1 cup roasted red bell peppers, drained and chopped
1 15 oz. can black beans, drained & rinsed
20 halved grape tomatoes
2 tablespoons fresh parsley, chopped
1 teaspoon garlic, minced
1 teaspoon dried basil
1 tablespoon Splenda or 1 packet Nutrasweet, or 1 tablespoon traditional sweetener
1 tablespoon Worcestershire sauce
3 tablespoons balsamic vinegar
1 bag (1 lb) Mixed Salad Greens, rinsed
Directions
In large bowl combine peppers, beans and tomatoes.
Combine remaining ingredients in a jar.
Shake well.
Pour over vegetables and gently toss.
Cover and refrigerate at least two hours (overnight is better!).
To serve, place mixed greens on salad plates and top with pepper/bean mixture.
Enjoy!
Number of Servings: 4
Recipe submitted by SparkPeople user VALIBABA.
Number of Servings: 4
1/2 cup green bell pepper, chopped
1/2 cup yellow bell pepper, chopped
1/2 cup orange bell pepper, chopped
1 cup roasted red bell peppers, drained and chopped
1 15 oz. can black beans, drained & rinsed
20 halved grape tomatoes
2 tablespoons fresh parsley, chopped
1 teaspoon garlic, minced
1 teaspoon dried basil
1 tablespoon Splenda or 1 packet Nutrasweet, or 1 tablespoon traditional sweetener
1 tablespoon Worcestershire sauce
3 tablespoons balsamic vinegar
1 bag (1 lb) Mixed Salad Greens, rinsed
Directions
In large bowl combine peppers, beans and tomatoes.
Combine remaining ingredients in a jar.
Shake well.
Pour over vegetables and gently toss.
Cover and refrigerate at least two hours (overnight is better!).
To serve, place mixed greens on salad plates and top with pepper/bean mixture.
Enjoy!
Number of Servings: 4
Recipe submitted by SparkPeople user VALIBABA.
Number of Servings: 4
Chocolate Cinnamon Bread Pudding
Ingredients
o 5 slices whole-wheat or white bread, torn into small pieces
o 2 large eggs
o 12 ounces evaporated skim milk
o 3/4 cup packed light brown sugar
o 1/4 cup coco powder
o 2 teaspoons vanilla
o 1/2 teaspoons ground cinnamon
o 2 tablespoons semi-sweet chocolate chips
o 3 cups nonfat vanilla frozen yogurt
Directions
Preheat the oven to 350 degrees. Lightly oil an 8-inch square baking dish. Spread the bread in the dish in an even layer. In a mixing bowl, whisk the eggs. Add the evaporated skim milk, brown sugar, cocoa, vanilla, and cinnamon. Whisk until the sugar and cocoa dissolve. Pour the cocoa mixture over the bread. With a fork, mix in any unsoaked bread pieces. Sprinkle the chocolate chips over the top and let stand for 10 minutes. Bake for 35 minutes, or until puffed and set in the center. Serve warm, with a scoop of the frozen yogurt on top.
Makes 6 servings.
o 5 slices whole-wheat or white bread, torn into small pieces
o 2 large eggs
o 12 ounces evaporated skim milk
o 3/4 cup packed light brown sugar
o 1/4 cup coco powder
o 2 teaspoons vanilla
o 1/2 teaspoons ground cinnamon
o 2 tablespoons semi-sweet chocolate chips
o 3 cups nonfat vanilla frozen yogurt
Directions
Preheat the oven to 350 degrees. Lightly oil an 8-inch square baking dish. Spread the bread in the dish in an even layer. In a mixing bowl, whisk the eggs. Add the evaporated skim milk, brown sugar, cocoa, vanilla, and cinnamon. Whisk until the sugar and cocoa dissolve. Pour the cocoa mixture over the bread. With a fork, mix in any unsoaked bread pieces. Sprinkle the chocolate chips over the top and let stand for 10 minutes. Bake for 35 minutes, or until puffed and set in the center. Serve warm, with a scoop of the frozen yogurt on top.
Makes 6 servings.
Cool Cucumber Salad
Ingredients
1 large cucumber, peeled and thinly sliced
1/2 red onion, thinly sliced
3 tablespoons olive oil
2 tablespoons cider vinegar
1 teaspoon sugar
1/2 teaspoon seasoned salt
Pepper, to taste
Directions
In a medium bowl, combine cucumber slices and onion slices; set aside. In a small bowl combine remaining ingredients. Add dressing to cucumber and onion, toss well. Cover and refrigerate for up to 2 hours.
Makes 4 servings.
1 large cucumber, peeled and thinly sliced
1/2 red onion, thinly sliced
3 tablespoons olive oil
2 tablespoons cider vinegar
1 teaspoon sugar
1/2 teaspoon seasoned salt
Pepper, to taste
Directions
In a medium bowl, combine cucumber slices and onion slices; set aside. In a small bowl combine remaining ingredients. Add dressing to cucumber and onion, toss well. Cover and refrigerate for up to 2 hours.
Makes 4 servings.
Homemade Turkey Soup
Ingredients
o 6 lb. turkey breast. It should have some meat (at least 2 cups) remaining on it to make a good, rich soup.
o 2 medium onions
o 3 stalks of celery
o 1 teaspoon dried thyme
o 1/2 teaspoon dried rosemary
o 1/2 teaspoon dried sage
o 1 teaspoon dried basil
o 1/2 teaspoon dried marjoram
o 1/2 teaspoon dried tarragon
o 1/2 tablespoon salt
o black pepper to taste
o 1/2 lb. Italian pastina or pasta
Directions
1. Place turkey breast in a large 6-quart pot. Cover with water, at least 3/4 full.
2. Peel onions, cut in large pieces, and add to pot. Wash celery stalks, slice, and add to pot also.
3. Simmer covered for about 2-1/2 hours.
4. Remove carcass from pot. Divide soup into smaller,
shallower containers for quick cooling in the refrigerator.
5. After cooling, skim off fat.
6. While soup is cooling, remove remaining meat from turkey
carcass. Cut into pieces.
7. Add turkey meat to skimmed soup along with herbs and spices.
8. Bring to a boil and add pastina. Continue cooking on low boil for about 20 minutes until pastina is done. Serve at once or refrigerate for later reheating.
Yield: About 4 quarts of soup (16 servings)--Serving Size: 1 cup
o 6 lb. turkey breast. It should have some meat (at least 2 cups) remaining on it to make a good, rich soup.
o 2 medium onions
o 3 stalks of celery
o 1 teaspoon dried thyme
o 1/2 teaspoon dried rosemary
o 1/2 teaspoon dried sage
o 1 teaspoon dried basil
o 1/2 teaspoon dried marjoram
o 1/2 teaspoon dried tarragon
o 1/2 tablespoon salt
o black pepper to taste
o 1/2 lb. Italian pastina or pasta
Directions
1. Place turkey breast in a large 6-quart pot. Cover with water, at least 3/4 full.
2. Peel onions, cut in large pieces, and add to pot. Wash celery stalks, slice, and add to pot also.
3. Simmer covered for about 2-1/2 hours.
4. Remove carcass from pot. Divide soup into smaller,
shallower containers for quick cooling in the refrigerator.
5. After cooling, skim off fat.
6. While soup is cooling, remove remaining meat from turkey
carcass. Cut into pieces.
7. Add turkey meat to skimmed soup along with herbs and spices.
8. Bring to a boil and add pastina. Continue cooking on low boil for about 20 minutes until pastina is done. Serve at once or refrigerate for later reheating.
Yield: About 4 quarts of soup (16 servings)--Serving Size: 1 cup
Peanut and Sesame Noodles
Ingredients
o 2 cups of cooked whole wheat spaghetti
o 1 tablespoon sesame oil
o 3 tablespoons smooth peanut butter
o 1 tablespoon fresh ginger, chopped
o red pepper flakes to taste (approx. 1 teaspoon)
o 3 tablespoons hot water
o 1 garlic clove, chopped
o 2 tablespoons soy sauce
o 1 tablespoon apple juice
o 1 tablespoon toasted sesame seeds
Directions
1. Cook spaghetti as directed by the manufacturer.
2. Combine all other ingredients, mix until peanut butter is dissolved.
3. Add sauce to drained pasta, toss until pasta is fully coated.
4. Sprinkle with toasted sesame seeds.
Serves 4.
o 2 cups of cooked whole wheat spaghetti
o 1 tablespoon sesame oil
o 3 tablespoons smooth peanut butter
o 1 tablespoon fresh ginger, chopped
o red pepper flakes to taste (approx. 1 teaspoon)
o 3 tablespoons hot water
o 1 garlic clove, chopped
o 2 tablespoons soy sauce
o 1 tablespoon apple juice
o 1 tablespoon toasted sesame seeds
Directions
1. Cook spaghetti as directed by the manufacturer.
2. Combine all other ingredients, mix until peanut butter is dissolved.
3. Add sauce to drained pasta, toss until pasta is fully coated.
4. Sprinkle with toasted sesame seeds.
Serves 4.
Spicy Round Steak
Ingredients
1 lb beef, round steak cubes
1-1/2 cups tomato sauce
1 tsp garlic
1 tbsp onion powder
1/2 cup red pepper, chopped
1/2 cup green pepper, chopped
1/2 cup mushroom, chopped
1 large potato, diced small
1/2 cup carrots, diced small
4 cups water
1 tbsp canola oil
Directions
Cut all fat from steak and chop into bite size pieces.
Brown in medium heat skillet using the oil.
Once brown, place meat in medium sized casserole pan.
Place all remaining ingredients over meat and place in 350 degree oven for one hour.
Number of Servings: 4
1 lb beef, round steak cubes
1-1/2 cups tomato sauce
1 tsp garlic
1 tbsp onion powder
1/2 cup red pepper, chopped
1/2 cup green pepper, chopped
1/2 cup mushroom, chopped
1 large potato, diced small
1/2 cup carrots, diced small
4 cups water
1 tbsp canola oil
Directions
Cut all fat from steak and chop into bite size pieces.
Brown in medium heat skillet using the oil.
Once brown, place meat in medium sized casserole pan.
Place all remaining ingredients over meat and place in 350 degree oven for one hour.
Number of Servings: 4
Wednesday, June 10, 2009
Turkey Chili
Ingredients
10 oz. ground turkey, 93% lean
2 cups sliced zucchini
2 cups sliced yellow squash
3-15 oz. cans tomatoes
2 celery stalks
2-8 oz. cans beef broth
1 can black beans
1 onion
Directions
Chop all ingredients into same size dices.
Saute' onion and turkey.
Add rest of veggies and broth.
Simmer for 30 minutes.
Add black beans and cook for 10 more minutes.
Number of Servings: 10
10 oz. ground turkey, 93% lean
2 cups sliced zucchini
2 cups sliced yellow squash
3-15 oz. cans tomatoes
2 celery stalks
2-8 oz. cans beef broth
1 can black beans
1 onion
Directions
Chop all ingredients into same size dices.
Saute' onion and turkey.
Add rest of veggies and broth.
Simmer for 30 minutes.
Add black beans and cook for 10 more minutes.
Number of Servings: 10
Salsa with Corn and Black Beans
Ingredients
4 medium tomatoes, diced
1/2 white onion, chopped
1/2 cup fresh cilantro, chopped
2 cloves garlic, minced
1 ear corn (about 6 oz canned)
1 jalapeno, finely chopped
1/2 cup cooked black beans
juice of 1/2 lime
Directions
Combine all ingredients. Allow flavors to blend in refrigerator for at least an hour, taste and adjust seasonings.
Makes about 4.5 cups, or 18 1/4 cup servings.
Number of Servings: 18
4 medium tomatoes, diced
1/2 white onion, chopped
1/2 cup fresh cilantro, chopped
2 cloves garlic, minced
1 ear corn (about 6 oz canned)
1 jalapeno, finely chopped
1/2 cup cooked black beans
juice of 1/2 lime
Directions
Combine all ingredients. Allow flavors to blend in refrigerator for at least an hour, taste and adjust seasonings.
Makes about 4.5 cups, or 18 1/4 cup servings.
Number of Servings: 18
Sizzling Shrimp with Corn Salsa
Ingredients
2 tbsp olive oil
3 cups frozen corn
1 small jalapeno, diced
1 medium tomato, diced
1/4 cup lime juice
4 green onions, sliced thin
1 pound shrimp
1/3 cup honey BBQ sauce
Directions
Heat 1 tbsp oil in skillet, stir fry corn and jalapeno pepper until corn is light brown.
Transfer corn to serving bowl and toss with tomato, lime juice, and onion.
Heat 1 tbsp oil in skillet, sear shrimp over medium/high heat for 1 to 2 minutes until shrimp are pink.
Add BBQ sauce and cook 2-3 minutes until sizzling hot.
Number of Servings: 6
2 tbsp olive oil
3 cups frozen corn
1 small jalapeno, diced
1 medium tomato, diced
1/4 cup lime juice
4 green onions, sliced thin
1 pound shrimp
1/3 cup honey BBQ sauce
Directions
Heat 1 tbsp oil in skillet, stir fry corn and jalapeno pepper until corn is light brown.
Transfer corn to serving bowl and toss with tomato, lime juice, and onion.
Heat 1 tbsp oil in skillet, sear shrimp over medium/high heat for 1 to 2 minutes until shrimp are pink.
Add BBQ sauce and cook 2-3 minutes until sizzling hot.
Number of Servings: 6
Bean Salad
1 cup sliced raw onion
1 cup chopped sweet red pepper
2 medium stalks celery chopped
2 cloves garlic minced
1 tsp minced fresh ginger
240 grams kidney beans
260 grams canned sweet corn
220 grams butter or lima beans
1/4 cup cider vinegar
2 tbsp olive oil
2 packets Stevia sweetener
salt & pepper to taste
Directions
Combine all ingredients and serve.
Number of Servings: 6
1 cup chopped sweet red pepper
2 medium stalks celery chopped
2 cloves garlic minced
1 tsp minced fresh ginger
240 grams kidney beans
260 grams canned sweet corn
220 grams butter or lima beans
1/4 cup cider vinegar
2 tbsp olive oil
2 packets Stevia sweetener
salt & pepper to taste
Directions
Combine all ingredients and serve.
Number of Servings: 6
Goulash
Ingredients
16 oz lean ground beef
2 cups water
2 cups carrots, chopped
1 small onion, chopped
1/2 cup mushrooms, chopped
3-1/2 cups diced tomatoes, no salt
1 cup frozen peas
2-3/4 cup dry whole wheat noodles
Directions
Brown and drain ground beef.
Add water, carrots, onion, mushrooms, and tomatoes.
Simmer until vegetables are tender.
Meanwhile, cook noodles.
Add peas and noodles to vegetables.
Makes 8-1 cup servings.
16 oz lean ground beef
2 cups water
2 cups carrots, chopped
1 small onion, chopped
1/2 cup mushrooms, chopped
3-1/2 cups diced tomatoes, no salt
1 cup frozen peas
2-3/4 cup dry whole wheat noodles
Directions
Brown and drain ground beef.
Add water, carrots, onion, mushrooms, and tomatoes.
Simmer until vegetables are tender.
Meanwhile, cook noodles.
Add peas and noodles to vegetables.
Makes 8-1 cup servings.
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