Ingredients
8 oz low fat cream cheese
6 oz sugar free, fat free vanilla yogurt
1 tsp vanilla extract
3 tbsp Splenda
Directions
Soften cream cheese in large mixing bowl.
Beat on medium speed with mixer, gradually add yogurt, vanlla extract, and Splenda.
Whip on high until light and fluffy.
Use as a dip for your choice of fruit such as peaches, melon, apple slices, or pears.
Number of Servings: 16
Monday, January 19, 2009
Chickpeas and Shells
Ingredients
1 can chickpeas, drained and rinsed
2 cups whole wheat pasta (small variety, like shells or elbows)
1 medium onion, chopped
6 cloves garlic, minced
4 cups kale, chopped
handful flat-leaf parsley, chopped
1 lemon, juiced and zested (if organic)
.5 t red pepper flakes
1/2 glass wine
3 T olive oil
4 t parmesan, grated
salt and pepper
Directions
Makes four hearty servings. (1/2 cup each chickpeas and pasta, plus 1 cup of kale)
Boil water and cook pasta according to directions.
Meanwhile, heat olive oil over medium high heat, then add chickpeas. Cook two minutes, shaking the pan to get color on all sides. Add onion and garlic, and continue cooking until onions and garlic are caramelized. Shake/stir pan often.
Add wine, red pepper flakes and zest (if using an organic lemon). Turn heat to medium, add kale and 1/2 a cup of the water from the pasta. Cover and let cook over medium until kale is vibrant and tender, about 2 minutes. Drain and add pasta, stir and add lemon juice. Toss well, serve and top with plenty of parsley and 1 t parmesan. (omit cheese sub nutritional yeast to make vegan)
Makes four portions.
Number of Servings: 4
1 can chickpeas, drained and rinsed
2 cups whole wheat pasta (small variety, like shells or elbows)
1 medium onion, chopped
6 cloves garlic, minced
4 cups kale, chopped
handful flat-leaf parsley, chopped
1 lemon, juiced and zested (if organic)
.5 t red pepper flakes
1/2 glass wine
3 T olive oil
4 t parmesan, grated
salt and pepper
Directions
Makes four hearty servings. (1/2 cup each chickpeas and pasta, plus 1 cup of kale)
Boil water and cook pasta according to directions.
Meanwhile, heat olive oil over medium high heat, then add chickpeas. Cook two minutes, shaking the pan to get color on all sides. Add onion and garlic, and continue cooking until onions and garlic are caramelized. Shake/stir pan often.
Add wine, red pepper flakes and zest (if using an organic lemon). Turn heat to medium, add kale and 1/2 a cup of the water from the pasta. Cover and let cook over medium until kale is vibrant and tender, about 2 minutes. Drain and add pasta, stir and add lemon juice. Toss well, serve and top with plenty of parsley and 1 t parmesan. (omit cheese sub nutritional yeast to make vegan)
Makes four portions.
Number of Servings: 4
Thursday, January 15, 2009
Mexican Lasagna
Ingredients
* 1 lb. ground turkey
* 1 tablespoon olive oil
* 3 garlic cloves, minced
* 2 onions, chopped
* 2 10 oz. cans black beans, drained and slightly mashed
* 1 tablespoon chili powder
* 1 tablespoon ground cumin
* 2 cups tomato sauce
* 1 10 oz. can stewed tomatoes, coarsely chopped
* 6 medium whole wheat tortillas
* 1 cup low fat shredded cheddar cheese
Directions
1. Preheat oven 350� F.
2. Saut� 1 onion, 1 garlic clove on high heat while breaking up meat. Cook until meat is no longer pink. Stir in black beans. Set saut� pan aside.
3. Heat oil in another saut� pan over medium heat. Saut� remaining onion, until soft. Add remaining garlic, chili powder and cumin, saut� for 30 seconds. Add tomato sauce and tomatoes with juice. Bring to a boil. Reduce heat to low, simmer partially covered for 20 minutes or until sauce is slightly thickened. Transfer all but 1/2 c sauce to meat and beans; Mix well.
4. Dip half the tortillas, one at a time, in the hot tomato sauce. Lay tortillas in the bottom of an 8.5 x 11 casserole dish. Spread half meat and bean mixture over tortillas. Sprinkle half the cheese over meat and beans.
5. Add another layer of tortillas and meat & beans mixture. Sprinkle with remaining cheese. Bake 35 minutes or until bubbly and cheese is melted. Let stand 5 minutes.
Serves 6.
* 1 lb. ground turkey
* 1 tablespoon olive oil
* 3 garlic cloves, minced
* 2 onions, chopped
* 2 10 oz. cans black beans, drained and slightly mashed
* 1 tablespoon chili powder
* 1 tablespoon ground cumin
* 2 cups tomato sauce
* 1 10 oz. can stewed tomatoes, coarsely chopped
* 6 medium whole wheat tortillas
* 1 cup low fat shredded cheddar cheese
Directions
1. Preheat oven 350� F.
2. Saut� 1 onion, 1 garlic clove on high heat while breaking up meat. Cook until meat is no longer pink. Stir in black beans. Set saut� pan aside.
3. Heat oil in another saut� pan over medium heat. Saut� remaining onion, until soft. Add remaining garlic, chili powder and cumin, saut� for 30 seconds. Add tomato sauce and tomatoes with juice. Bring to a boil. Reduce heat to low, simmer partially covered for 20 minutes or until sauce is slightly thickened. Transfer all but 1/2 c sauce to meat and beans; Mix well.
4. Dip half the tortillas, one at a time, in the hot tomato sauce. Lay tortillas in the bottom of an 8.5 x 11 casserole dish. Spread half meat and bean mixture over tortillas. Sprinkle half the cheese over meat and beans.
5. Add another layer of tortillas and meat & beans mixture. Sprinkle with remaining cheese. Bake 35 minutes or until bubbly and cheese is melted. Let stand 5 minutes.
Serves 6.
Chicken Topped Potatoes
Ingredients
4 medium baking potatoes
4 chicken thighs , skinless, boneless 1" pieces
1 tbsp flour
1 tsp paprika
1/8 tsp crushed red pepper flakes
1/2 tbsp butter
1/4 cup chopped onion
4 oz mushrooms, sliced
1 garlic clove, minced
1/4 cup fat free, low sodium chicken broth
1/8 cup fat free sour cream
1 tbsp fresh parsley, chopped
Directions
Pierce potato with fork and place in microwave. Microwave on high for 15 minutes. Let stand 5 minutes.
Combine chicken thighs, flour, paprika and crushed red pepper flakes in a zipper plastic bag and shake.
Melt butter in non-stick pan; add chicken mixture, onion, mushrooms and garlic. Saute for 5 minutes.
Add broth and bring to a boil. Cook for 6 minutes or until chicken is tender and sauce is thickened.
Remove from heat and stir in sour cream.
Split potatoes and fluff up pulp. Divide chicken mixture among potatoes. Sprinkle with parsley and serve.
Serves 4
Number of Servings: 4
4 medium baking potatoes
4 chicken thighs , skinless, boneless 1" pieces
1 tbsp flour
1 tsp paprika
1/8 tsp crushed red pepper flakes
1/2 tbsp butter
1/4 cup chopped onion
4 oz mushrooms, sliced
1 garlic clove, minced
1/4 cup fat free, low sodium chicken broth
1/8 cup fat free sour cream
1 tbsp fresh parsley, chopped
Directions
Pierce potato with fork and place in microwave. Microwave on high for 15 minutes. Let stand 5 minutes.
Combine chicken thighs, flour, paprika and crushed red pepper flakes in a zipper plastic bag and shake.
Melt butter in non-stick pan; add chicken mixture, onion, mushrooms and garlic. Saute for 5 minutes.
Add broth and bring to a boil. Cook for 6 minutes or until chicken is tender and sauce is thickened.
Remove from heat and stir in sour cream.
Split potatoes and fluff up pulp. Divide chicken mixture among potatoes. Sprinkle with parsley and serve.
Serves 4
Number of Servings: 4
Italian Chicken with Olives
Ingredients
1/2 cup seasoned breadcrumbs
5 oz pkg Romano cheese
3 chiken breasts, sliced in thirds, lengthwise (boneless, skinless)
2 tbsp olive oil
10 oz can diced tomatoes
7 cloves garlic, crushed
4 oz Kalamata olives, sliced
2 tsp balsamic vinegar
1/4 tsp red pepper flakes
5 tsp dried basil
Directions
Mix breadcrumbs and cheese, coat chicken slices with breadcrumb mixture on both sides.
Heat 2 tsp olive oil in skillet to medium heat.
Add chicken pieces and cook until golden brown. Set to side and keep warm.
Add tomatoes (drained), garlic, olives, vinegar and pepper and half cup of liquid from tomatoes.
Cook until slightly thickened and add basil.
Number of Servings: 9
1/2 cup seasoned breadcrumbs
5 oz pkg Romano cheese
3 chiken breasts, sliced in thirds, lengthwise (boneless, skinless)
2 tbsp olive oil
10 oz can diced tomatoes
7 cloves garlic, crushed
4 oz Kalamata olives, sliced
2 tsp balsamic vinegar
1/4 tsp red pepper flakes
5 tsp dried basil
Directions
Mix breadcrumbs and cheese, coat chicken slices with breadcrumb mixture on both sides.
Heat 2 tsp olive oil in skillet to medium heat.
Add chicken pieces and cook until golden brown. Set to side and keep warm.
Add tomatoes (drained), garlic, olives, vinegar and pepper and half cup of liquid from tomatoes.
Cook until slightly thickened and add basil.
Number of Servings: 9
Turkey Chili with Corn and Black Beans
Ingredients
20 oz. ground turkey
1 medium onion, chopped
1 medium red bell pepper, chopped
2 tbsp chili powder
1 tbsp cumin
1 tsp oregano
1 tbsp red pepper flakes (adjust to taste)
1 can diced tomatoes with juice
1 small can tomato sauce
1 can yellow corn
1 can black beans, rinsed
1 can seasoned chili beans
Directions
Brown turkey in large skillet or large, but shallow pot. After 1 minute, add onion, red bell pepper, and spices.
Cook until turkey is no longer pink.
Add canned ingredients and bring to a boil.
Reduce heat, cover, and simmer 30-45 minutes or until onions and peppers are soft.
If you have some wiggle room, garnish with light shredded jack and/or cheddar cheese, dollop of light sour cream, fresh cilantro, crushed tortilla chips, etc.
Number of Servings: 8
20 oz. ground turkey
1 medium onion, chopped
1 medium red bell pepper, chopped
2 tbsp chili powder
1 tbsp cumin
1 tsp oregano
1 tbsp red pepper flakes (adjust to taste)
1 can diced tomatoes with juice
1 small can tomato sauce
1 can yellow corn
1 can black beans, rinsed
1 can seasoned chili beans
Directions
Brown turkey in large skillet or large, but shallow pot. After 1 minute, add onion, red bell pepper, and spices.
Cook until turkey is no longer pink.
Add canned ingredients and bring to a boil.
Reduce heat, cover, and simmer 30-45 minutes or until onions and peppers are soft.
If you have some wiggle room, garnish with light shredded jack and/or cheddar cheese, dollop of light sour cream, fresh cilantro, crushed tortilla chips, etc.
Number of Servings: 8
Island Pork
Ingredients
5 oz pork tenderloin
1/4 tsp chili powder
1/4 tsp cumin seed
1/4 tsp paprika
2 tbsp salsa
4 slices or rings pineapple, canned,(3" dia)
1 tbsp coriander leaf, dried
1/4 tsp oregano, ground
1 tsp olive oil
Directions
Rinse the pork and pat dry.
In a bowl mix together all the spices, except coriander, and rub all over the pork.
Heat oil in a pan, not too hot!
Cook the meat until sealed and brown.
Lower the heat until the meat is no longer pink inside. Remove from the pan and keep to one side.
In the same pan, add pineapple and a little juice with the salsa and bring to a gentle boil.
Cook for a few minutes, add coriander and heat through until sauce is slightly thickened.
Serve over pork with rice or couscous.
Number of Servings: 2
5 oz pork tenderloin
1/4 tsp chili powder
1/4 tsp cumin seed
1/4 tsp paprika
2 tbsp salsa
4 slices or rings pineapple, canned,(3" dia)
1 tbsp coriander leaf, dried
1/4 tsp oregano, ground
1 tsp olive oil
Directions
Rinse the pork and pat dry.
In a bowl mix together all the spices, except coriander, and rub all over the pork.
Heat oil in a pan, not too hot!
Cook the meat until sealed and brown.
Lower the heat until the meat is no longer pink inside. Remove from the pan and keep to one side.
In the same pan, add pineapple and a little juice with the salsa and bring to a gentle boil.
Cook for a few minutes, add coriander and heat through until sauce is slightly thickened.
Serve over pork with rice or couscous.
Number of Servings: 2
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