MEATS & MAIN DISHES
2 egg whites
fish
Bread Crumbs:
1 loaf French bread (without egg yolks)
1 Tbsp. Parmesan cheese
1 tsp. Vegit
1 Tbsp. parsley flakes
Crumble French bread in food processor. Lay crumbs on baking
tray covered with foil; bake until crisp, about 30 minutes, at 325 degrees. Process crumbs until consistency of dry bread crumbs. Add remaining ingredients. Makes about 1 cup.
Beat egg whites slightly; dip fish in egg whites, then in
bread crumbs. Bake in 350 degrees oven for 20 to 25 minutes.
Note: Alternate by using 3 1/2 ounces skinned, boneless
chicken breast.
Per Serving (3 1/2 oz.): 130 Calories.
1 c. cooked chicken
1 can cream of chicken soup
1 c. chicken broth
1 c. frozen peas and carrots
2 stems celery, cut
2 Tbsp. dried minced onion
1/4 tsp. summer savory
1/8 tsp. pepper
Combine ingredients in large saucepan. Cover and cook for 5
minutes.
Dumplings:
1 c. biscuit mix
1/3 c milk
1/8 tsp. savory
1/8 tsp. sage
Combine biscuit mix, milk and the remaining herbs. Stir
lightly with fork and drop by spoonfuls onto chicken mixture. Cook, uncovered, 10 minutes. Cover and cook for 10 minutes more. Serves 4 to 6.
Per Serving: 204 Calories, 13 g. Protein (25%), 22 g.
carbohydrates (42%), 7 g. Fat (33%), 26 mg. Cholesterol and 911 mg. Sodium.
1/2 lb. ground turkey
2 Tbsp. soft bread crumbs
1/2 c. shredded apple
1/4 tsp. leaf sage, crushed
1/4 tsp. pepper
1/8 tsp. salt
1/8 tsp. paprika
dash of ground nutmeg
Mix the ingredients in a large bowl and shape into
1/2-inch thick patties. Spray rack of broiler pan with nonstick spray coating. Arrange patties on unheated rack. Broil 4 to 5 inches from the heat about 10 minutes or until no pink remains; turn once. (Or spray a large skillet with nonstick spray coating. Cook sausage over medium heat for 8 to 10 minutes or until no pink remains.) Makes 4 servings.
Per Serving: 101 Calories, 10 g. Protein, 3 g.
Carbohydrate, 5 g. Fat, 35 mg. Cholesterol, 116 mg. Sodium and 135 mg. Potassium.
1 1/2 lb. meaty chicken pieces (breast halves, thighs and drumsticks)
1 c. chopped onion
1 clove garlic, minced
1 (14 1/2 oz.) can chicken broth
1 (7 1/2 oz.) can tomatoes, cut up
1/4 tsp. dried thyme, crushed
1/4 tsp. ground saffron
1/8 to 1/4 tsp. ground red pepper
1 c. long grain rice
1 medium green or sweet red pepper, cut in strips
1/2 lb. medium shrimp, peeled and deveined
1 c. frozen peas
Rinse chicken and pat dry; remove and discard skin. Spray
a Dutch oven with spray coating; add onion and garlic. Cook over medium heat until onion is tender, but not brown. Add chicken pieces, chicken broth, tomatoes (undrained), thyme, saffron and ground red pepper. Bring to boiling then reduce heat, cover and simmer for 15 minutes. Stir in rice and cover and simmer for another 15minute or until rice is nearly tender. Stir in green or red pepper strips, shrimp and peas. Cover and simmer 10 minutes or until rice and chicken are tender and shrimp turns pink. Makes 6 servings.
Per Serving: 313 Calories, 30 g. Protein, 34 g.
Carbohydrate, 6 g. Fat, 108 mg. Cholesterol, 410 mg. Sodium and 496 mg. Potassium.
1 (3 lb.) boiler-fryer chicken, cut up and skinned
1 slice bacon, chopped
1 c. chopped onion
1/2 c. chopped carrot
1 Tbsp. all-purpose flour
1 c. dry red wine
1 Tbsp. snipped fresh parsley
1/4 tsp. salt
1/2 tsp. dried thyme, crushed
1 bay leaf
1/2 lb. (3 c.) fresh small whole mushrooms
Rinse chicken and pat dry.
In a 4 1/2 quart Dutch oven cook bacon, onion and carrot
until onion is tender, but not brown. Stir in flour. Stir in wine all at once. Cook and stir until slightly thickened and bubbly. Add chicken parsley, salt, thyme and bay leaf. Cover and simmer for 30 minutes; stir in mushrooms. Cover and simmer for 10 minutes more or until chicken and mushrooms are tender. Transfer chicken and mushrooms to serving platter; pour sauce over chicken. Makes 6 servings.
Per Serving: 203 Calories, 23 g. Protein, 7 g.
Carbohydrate, 7 g. Fat, 66 mg. Cholesterol, 177 mg. Sodium and 455 mg. Potassium.
1 c. Uncle Ben's rice
1 pkg. Mrs. Grass chicken noodle soup mix
1/4 c. chopped onions
3 c. water
Melt butter. Add rice and fry until lightly browned. Add
soup mix and onions, then add water and cook at low heat until rice is cooked, about 30 to 40 minutes. Serves 4.
Per Serving: 200 Calories, 4 g. Protein (8%), 43 g.
Carbohydrates (86%), 1 g. Fat (4%), .5 mg. Cholesterol and 875 mg. Sodium.
1 c. raw rice
1 can chicken gumbo soup
1 can chicken broth or bouillon (undiluted)
1/2 stick butter or margarine
Mix rice and soups in casserole with tight cover. Put butter
in middle; don't stir. Bake at 350 degrees for 45 minutes. Serves 4 to 6.
Per Serving: 235 Calories, 8 g. Protein (13%), 29 g.
Carbohydrates (50%), 9 g. Fat (36%), 4 mg. Cholesterol and 644 mg. Sodium
1/2 c. chopped onion
1/2 c. chopped celery
1 tsp. vegetable oil
3 c. finely chopped cooked turkey, skinned before cooking and cooked without salt
1 (8 oz.) can no-salt-added tomato sauce
1 (6 oz.) can no-salt-added tomato paste
2 Tbsp. chopped fresh parsley
1/2 tsp. chili powder
1/4 tsp. salt
1/4 tsp. ground cumin
1/8 tsp. pepper
4 English muffins, split and toasted
Combine onion, celery and oil in a 2 quart casserole. Cover
with heavy-duty plastic wrap and microwave on High for 2 to 3 minutes or until vegetables are tender. Drain vegetables; pat dry with a paper towel. Wipe pan drippings from casserole with a paper towel. Return vegetables to casserole; stir in turkey and rest of ingredients (except English muffin). Cover and microwave on High for 3 to 4 minutes or until thoroughly heated, stirring once. Yields 8 servings.
To Serve: Place 1/2 cup turkey mixture on each muffin half.
Per Serving: 215 Calories, 19.5 g. Protein, 4.0 g. Fat,
24.7 g. Carbohydrate, 40 mg. Cholesterol, 2.4 g. Iron, 302 mg. Sodium and 81 g. Calcium.
2 (6 oz.) skinned chicken breast halves
1/4 c. sliced onion
1/2 tomato, sliced
1 medium-sized baking potato, sliced
1 small carrot, sliced
1 stalk celery, sliced
1/4 tsp. pepper
1/8 tsp. parsley
1 tsp lemon juice
Cut 2 pieces heavy-duty aluminum foil. Place 1 chicken breast
in center of each. Top with onion and remaining ingredients. Wrap well. Place on baking sheet. Bake at 350 degrees for 1 hour. Serves 2.
Per Serving: 29.5 g. Protein, 1.8 g. Fat, 21. 5 g.
Carbohydrate, 66 mg. Cholesterol, 111 mg. Sodium and 72 mg. Calcium.
6 c. torn romaine
2 c. cooked chicken or turkey cut into thin bite-size strips
2 c. sliced fresh mushrooms
1 c. small cherry tomatoes, halved
Dressing:
2/3 c. reduced-calorie mayonnaise or salad dressing
1/4 c. grated Parmesan cheese
1/4 c. lemon juice
2 cloves garlic, minced
1 Tbsp. anchovy paste (optional)
Dressing: In small bowl stir together dressing ingredients.
Set mixture aside.
Toss together romaine, chicken or turkey, mushrooms and cherry
tomatoes in a deep 3 to 3 1/2 quart bowl. Carefully spread dressing mixture over top, sealing to edge of bowl. Cover tightly with plastic wrap and refrigerate for 4 to 24 hours.
To Serve: Lightly toss salad mixture until well
coated. Spoon mixture onto salad plates. Makes 6 servings.
Per Serving: 207 Calories, 17 g. Protein, 6 g.
Carbohydrate, 13 g. Fat, 55 mg. Cholesterol 273 mg. Sodium and 424 mg. Potassium.
3 medium chicken breasts
1/2 c. low-fat Ricotta cheese
3 Tbsp. grated Parmesan cheese
1 Tbsp. snipped fresh parsley
1/2 c. shredded Mozzarella cheese (optional)
Sauce:
3/4 c. thinly sliced celery
1/2 c. sliced fresh mushrooms
1/3 c. thinly sliced carrot
1 small onion, sliced
1 clove garlic, minced
1 (7 1/2 oz.) can tomatoes
1 (8 oz.) can tomato sauce
1 tsp. Italian seasoning, crushed
3/4 tsp. sugar
Sauce: Spray a cold large saucepan with nonstick spray
coating. In saucepan cook celery, mushrooms, carrot, onion and garlic until onion is tender. Cut up tomatoes. Stir undrained tomatoes, tomato sauce, Italian seasoning and sugar into vegetable mixture. Bring to boiling; reduce heat and simmer, uncovered, 20 minutes or until liquid mixture is reduced to 2 cups.
Skin, bone and cut chicken breasts lengthwise in half. Place
each chicken piece between 2 pieces of plastic wrap and pound with meat mallet until about 1/4-inch thick. Mix Ricotta cheese, Parmesan cheese and parsley together. Spoon 1 1/2 tablespoons of cheese mixture on each chicken piece. Fold in the long sides of the chicken, then roll up from short end. Place rolls, seam side down, in an 8 x 8 x 2-inch baking dish. Pour the 2 cups sauce over chicken. Cover with foil and refrigerate for 2 to 24 hours.
Bake, covered in a 375 degrees oven for 35 to 40 minutes or until
chicken is no longer pink. If desired, sprinkle with cheese and bake 4 more minutes. Transfer to a platter. Serves 6.
Per Serving: 217 Calories, 31 g. Protein, 9 g. Carbohydrate,
6 g. Fat, 81 mg. Cholesterol, 451 mg. Sodium and 583 mg. Potassium.
5 slices white or whole wheat bread, cubed (3 3/4 c.)
3 eggs
1 c. skim milk
1/2 c. plain low-fat yogurt
1/2 c. shredded Monterey Jack cheese with jalapeno (2 oz.)
1/3 c. shredded sharp Cheddar cheese
3/4 c. salsa
parsley sprigs (optional)
Spread bread cubes evenly in a 8 x 1 1/2-inch round baking
dish that has been sprayed with nonstick spray. Set aside. Beat together eggs, skim milk and yogurt. Stir in cheeses and pour egg mixture over bread cubes in baking dish. Cover and chill for 2 to 24 hours.
Uncover baking dish and bake in a 325 degrees oven for 35 to 40
minutes or until center is set and top is golden Let stand for 5 to 10 minutes before cutting.
Heat salsa. If desired, spoon some of the salsa on top of
the strata; garnish with parsley. Cut into wedges to serve. Pass remaining salsa. Makes 4 servings.
Per Serving: 305 Calories, 17 g. Protein, 27 g.
Carbohydrate, 14 g. Fat, 232 mg. Cholesterol, 762 mg. Sodium and 391 mg. Potassium.
4 medium (12 oz. total) boned skinless chicken breast halves
1/2 c. apple juice or apple cider
1 tsp. instant chicken bouillon granules
1 tsp. cornstarch
1/4 tsp. dried mint, crushed (optional)
1 c. seedless green or red grapes, halved
Preheat a large skillet (sprayed with nonstick spray) over
medium heat. Add chicken and cook for 8 to 10 minutes or until tender and no longer pink (turning to brown evenly). Remove from skillet and keep warm. Combine apple juice, bouillon granules, cornstarch and mint (if desired). Add to skillet and cook until thickened and bubbly, stirring constantly. Cook and stir 2 minutes more. Stir in grapes and heat through. Serve over chicken. Serves 4.
Per Serving: 187 Calories, 27 g. Protein, 11 g.
Carbohydrate, 3 g. Fat, 72 mg. Cholesterol, 158 mg. Sodium and 330 mg. Potassium.
1 egg white
1 c. soft bread crumbs
1/2 c. finely chopped onion
2 Tbsp. skim milk
1/2 tsp. salt
1/4 tsp. dried thyme, crushed
dash of pepper
1 lb. ground raw turkey
Sauce:
2 c. sliced fresh mushrooms
1 c. water
2 Tbsp. cornstarch
1 Tbsp. chicken bouillon granules
1/3 c. dry white wine
2 Tbsp. snipped fresh parsley
2 c. hot cooked noodles
Meatballs: Stir together egg white, bread crumbs, 1/4 cup
onion, milk, salt, thyme and pepper. Add turkey; mix well and shape into 1-inch meatballs. Place meatballs in a 13 x 9 x 2-inch baking pan or dish, sprayed with nonstick spray. Bake, uncovered, at 350 degrees for 30 to 35 minutes or until meatballs are no longer pink. Drain any juices; cool meatballs. Cover and chill meatballs for 2 to 24 hours.
Put mushrooms and remaining 1/4 cup onion in a cold large
skillet with nonstick spray. Cook until mushrooms and onions are tender. Stir together water, cornstarch and bouillon granules; carefully add to mushroom mixture in skillet. Cook and stir until thickened and bubbly. Add chilled meatballs and wine; heat through. Stir in parsley. Serve over hot cooked noodles. Makes 5 servings.
Per Serving: 298 Calories, 20 g. Protein, 30 g.
Carbohydrate, 7 g. Fat, 71 mg. Cholesterol, 544 mg. Sodium and 221 mg. Potassium.
4 medium (12 oz. total) boned skinless chicken breast halves
Lime Sauce:
1/2 medium lime
3/4 c. apple juice or apple cider
2 tsp. cornstarch
1/2 tsp. instant chicken bouillon granules
Preheat a large skillet, sprayed with nonstick spray
coating, over medium heat. Add chicken and cook for 8 to 10 minutes or until tender (no longer pink). Turn to brown evenly. Remove from skillet.
Using a vegetable peeler, strip peel from lime and cut into
thin strips; set aside. Squeeze 1 tablespoon juice from lime. Combine juice with apple juice, cornstarch and bouillon; carefully add to skillet. Cook and stir until thickened and bubbly; continue cooking for 2 minutes more.
To Serve: Cut each chicken breast into 1-inch diagonal
pieces. Spoon Lime Sauce over each serving and garnish with reserved lime peel. Pass remaining sauce. Makes 4 servings.
Per Serving: 170 Calories, 26 g. Protein, 7 g.
Carbohydrate, 3 g. Fat, 72 mg. Cholesterol, 111 mg. Sodium and 277 mg. Potassium.
1/4 tsp. garlic salt
1 1/2 lb. fresh or frozen halibut or other lean fish steaks, cut 1-inch thick
Apricot Sauce:
1 (16 oz.) can unpeeled apricot halves (in light syrup)
1 Tbsp. cornstarch
1 to 2 tsp. curry powder
1 tsp. soy sauce
1/8 tsp. ground ginger
1/2 (8 oz.) can sliced water chestnuts (1/2 c.)
1/4 c. sliced green onions
If using frozen fish, thaw. Cut into 6 equal portions and
arrange in a 12 x 7 1/2 x 2-inch baking dish. Sprinkle fish with garlic salt; set aside.
Apricot Sauce: Drain apricots, reserving syrup. Cut
apricot halves in two; set aside. Stir together reserved apricot syrup, cornstarch, curry powder, soy sauce and ginger in a small saucepan; cook and stir until thickened and bubbly. Remove from heat and stir in apricots, water chestnuts and green onions. Spoon over fish.
Bake at 450 degrees, uncovered, about 15 minutes or until fish flakes
easily when tested with a fork. Makes 6 servings.
Per Serving: 188 Calories, 22 g. Protein, 19 g.
Carbohydrate, 2 g. Fat, 33 mg. Cholesterol, 194 mg. Sodium and 688 mg. Potassium.
(With Tarragon Tartar Sauce)
4 (4 oz.) fresh or frozen orange roughy or other fish fillets
1/4 c. reduced-calorie mayonnaise or salad dressing
1/4 c. finely chopped dill pickle
2 Tbsp. plain low-fat yogurt
2 Tbsp. snipped fresh parsley
1 Tbsp. thinly sliced green onion
1/4 tsp. dried tarragon, crushed or dry mustard
1 Tbsp. cooking oil
Rinse fish (thawed, if using frozen) and pat dry with paper
towels; set aside.
Stir together mayonnaise, pickle, yogurt, parsley, onion
and tarragon or mustard. Let stand at room temperature while preparing fish.
Arrange fish on unheated rack of broiler pan (sprayed with
nonstick cooking spray) and brush both sides of fillets lightly with oil. Broil 4 inches form the heat until fish flakes easily when tested with a fork. Allow 4 to 6 minutes per 1/2-inch thickness of fish. If fish is 1-inch or more thick, turn it over halfway through broiling. Serve with tartar sauce. Serves 4.
Per Serving: 226 Calories, 17 g. Protein, 2 g.
Carbohydrate, 16 g. Fat, 29 mg. Cholesterol, 379 mg. Sodium and 441 mg. Potassium.
1 (11 1/2 oz.) pkg. frozen fish portions (4 portions)
1 c. tiny shell macaroni
1 (16 oz.) can stewed tomatoes, cut up
1/2 c. chopped onion
2 tsp. chili powder
1/4 tsp. garlic salt
1/4 c. shredded Cheddar cheese (1 oz.)
parsley (optional)
Let frozen fish sit in room temperature for 20 minutes.
Meanwhile, cook macaroni according top package directions and drain.
For tomato sauce: Stir together undrained tomatoes, onion,
chili powder and garlic salt in a medium saucepan. Stir in uncooked macaroni and bring mixture to boiling. Pour sauce into 4 individual casseroles or a 10 x 6 x 2-inch baking dish. Place fish portions on top and spoon some sauce over fish. Bake, covered, at 350 degrees for 30 to 40 minutes or until fish flakes easily. Uncover and sprinkle cheese over fish. Bake until cheese melts (about 5 more minutes). Garnish with parsley, if desired. Makes 4 servings.
Per Serving: 231 Calories, 21 g. Protein, 28 g.
Carbohydrate, 4 g. Fat, 44 mg. Cholesterol, 506 mg. Sodium and 736 mg. Potassium.
4 (4 oz.) fresh or frozen flounder or sole fillets, thawed, rinsed and patted dry
Stuffing:
1 1/4 c. water
1/2 c. bulgur
2/3 c. finely shredded carrot
1/4 c. sliced green onion
1/4 tsp. finely shredded orange peel
1/8 tsp. salt
1/8 tsp. pepper
Sauce:
2 Tbsp. frozen orange juice concentrate
1 Tbsp. margarine
dash of ground ginger
For stuffing: In medium saucepan combine water and
bulgur. Bring to boiling; reduce heat. Cover and simmer for 12 minutes or until tender. Stir in carrot and onion and cook 5 minutes more. Drain off excess liquid, if necessary. Stir in orange peel, salt and pepper.
Spoon approximately 1/4 cup of stuffing onto each fish
fillet. Roll fish around filling, secure with toothpicks and place, seam side down, in sprayed (with nonstick spray) 8 x 8 x 2-inch baking dish. Place any remaining stuffing around fish rolls in baking dish.
Heat orange juice concentrate, margarine and ginger until
margarine is melted. Brush over fish rolls. Bake, uncovered, in a 350 degrees oven for 20 to 25 minutes or until fish flakes easily when tested with a fork. Remove toothpicks, if necessary. Serve fish rolls atop extra stuffing. Serves 4.
Per Serving: 205 Calories, 23 g. Protein, 19 g.
Carbohydrate, 4 g. Fat, 49 mg. Cholesterol, 169 mg. Sodium and 624 mg. Potassium.
18 oz. boned skinless chicken breast halves
3 Tbsp. soy sauce
1 Tbsp. dry sherry
1 medium onion, cut into wedges
2 medium green or sweet red peppers, thinly sliced
1 1/2 c. sliced fresh mushrooms
1 Tbsp. cooking oil
1 tsp. grated ginger root
1 (8 oz.) can bamboo shoots, drained
1/4 c. chicken broth
1 tsp. cornstarch
Cut chicken into 1/2-inch pieces. Stir together with soy
sauce and sherry; let stand 30 minutes. Spray cold wok or large skillet with nonstick spray coating and preheat over medium-high heat. Add onion; stir-fry 2 minutes. Add peppers; stir-fry 1 minute. Add mushrooms, stir-fry until vegetables are crisp-tender (about 1 minute). Remove vegetables from work or skillet and set aside.
Drain chicken (reserve marinade). Add oil to wok. Add ginger
root and stir-fry for 15 seconds. Add half the chicken and stir-fry 3 to 4 minutes or until no longer pink; remove. Stir-fry remaining chicken for 3 to 4 minutes or until no longer pink. Return chicken, vegetables and bamboo shoots to wok; push from center of wok. Stir broth, cornstarch and 1/4 teaspoon pepper into reserved marinade; add to wok. Cook and stir until slightly thickened. Toss gently to coat chicken mixture. Serves 4.
Per Serving: 204 Calories, 30 g. Protein, 7 g. Carbohydrate,
6 g. Fat, 73 mg. Cholesterol, 613 mg. Sodium and 621 mg. Potassium.
3 (6 inch) flour tortillas, cut into small wedges
3 c. chopped cooked pork or beef (1 lb.)
1 (8 oz.) can tomato sauce
1 (4 oz.) can diced green chilies, drained
1 Tbsp. dried minced onion
1/2 tsp. dried oregano, crushed
1/8 tsp. garlic powder
1/2 c. shredded Monterey Jack or Cheddar cheese
2 c. shredded lettuce
1 medium tomato, chopped (optional)
Place tortilla wedges on a baking sheet and bake at 350 degrees
for 10 minutes or until crisp; set aside. Mix meat, tomato sauce, chilies, onion, oregano and garlic powder. Pour into 10 x 6 x 2-inch baking dish and sprinkle with cheese. Bake, uncovered, at 350 degrees for 25 minutes or until heated through. Serve on lettuce and tomato (if desired), with tortilla wedges. Makes 6 servings.
Per Serving: 269 Calories, 25 g. Protein, 12 g.
Carbohydrate, 13 g. Fat, 76 mg. Cholesterol, 496 mg. Sodium and 515 mg. Potassium.
2 c. cooked diced chicken or turkey
1/2 lb. thinly sliced mushrooms
1 Tbsp. margarine or oil
1/3 c. chopped onion
3 Tbsp. flour
1 chicken bouillon
1/2 tsp. salt
1 1/2 tsp. curry
1 c. finely chopped apple
1/4 c. chopped parsley
3/4 c. skim milk
1 c. water
In large skillet saute chicken, mushrooms and onions in
margarine until chicken is lightly browned on all sides. Stir in flour, bouillon, salt and curry. Add apple and parsley, then pour in milk and water. Simmer, stirring constantly for 3 minutes or until apple pieces are tender-crisp. Serve over rice. Makes 4 to 6 servings.
Per Serving: 325 Calories without rice, 335 Calories with
rice.
1 tsp. sesame seed
4 boned skinless chicken breast halves or turkey breast tenderloin steaks (about 1 lb. total)
Marinade:
2 Tbsp. soy sauce
2 Tbsp. sake or dry sherry
1 tsp. dry mustard
1/2 tsp. ground ginger
1/2 tsp. bottled minced garlic or 1/8 tsp. garlic powder
Place chicken or turkey in a plastic bag, pour marinade in
bag and marinate for 10 minutes at room temperature, turning bag occasionally. Drain poultry reserving marinade. Place meat on the unheated rack of a broiler pan and broil 4-inches from heat for 4 minutes. Brush with marinade, then turn over and broil 3 minutes more. Brush with marinade and sprinkle with sesame seed. Continue boiling for 1 to 2 minutes more or until poultry is tender and no longer pink. Makes 4 servings.
Marinade: Mix soy sauce, sake or dry sherry, mustard, ginger
and garlic together.
Per Serving: 131 Calories, 26 g. Protein, 0 g.
Carbohydrate, 2 g. Fat, 66 mg. Cholesterol, 203 mg. Sodium and 301 mg. Potassium.
3 Tbsp. fine dry bread crumbs
2 Tbsp. grated Romano or Parmesan cheese
1 tsp. dried parsley flakes
1/2 tsp. dried basil, crushed
1/8 tsp. garlic powder
1/4 c. skim milk
4 boned skinless chicken breast halves or turkey breast tenderloin steaks (about 1 lb.)
Preheat oven to 425 degrees.
Combine bread crumbs, cheese, parsley, basil and garlic powder
and put in a shallow dish. Put milk into another shallow dish. Dip meat pieces into milk, the roll in crumb mixture and place in an ungreased 13 x 9 x 2-inch baking pan. Bake at 425 degrees for 10 to 12 minutes or until the meat is tender and no longer pink. Makes 4 servings.
Per Serving: 161 Calories, 28 g. Protein, 4 g.
Carbohydrate, 2 g. Fat, 70 mg. Cholesterol, 154 mg. Sodium and 329 mg. Potassium.
2 oz. green noodles or fettucine, cooked according to pkg. directions in 3 c. hot water
2 tsp. cooking oil
2 boneless turkey breast steaks (about 6 oz. total)
1 c. whole fresh mushrooms, cut in fourths
1 (8 oz.) can stewed tomatoes
1/2 tsp. dried minced onion
1/4 tsp. dried oregano, crushed
2 Tbsp. grated Parmesan cheese
In medium skillet heat oil until hot. cook turkey steaks
about 2 minutes on each side or until browned.
Remove turkey from skillet, reserving drippings. Cook
mushrooms in drippings for 3 minutes. Remove from heat and add tomatoes, onion and oregano. Return turkey to skillet and bring to boiling. Boil rapidly, uncovered, until liquid is slightly reduced and turkey is tender (about 2 minutes). Transfer to a serving plate and sprinkle with Parmesan cheese. Drain pasta. Serve turkey and sauce with pasta. Makes 2 servings.
Per Serving: 308 Calories, 29 g. Protein, 31 g.
Carbohydrate, 8 g. Fat, 58 mg. Cholesterol, 991 mg. Sodium and 722 mg. Potassium.
4 boned skinless chicken breast halves or turkey breast tenderloin steaks (about 1 lb. total)
1/2 c. plain low-fat yogurt
1 Tbsp. all-purpose flour
2 Tbsp. water
1 tsp. curry powder
1/4 tsp. dried finely shredded lemon peel
1/2 tsp. bottled minced garlic or 1/8 tsp. garlic powder
1/4 tsp. salt
dash of paprika
2 (10 oz.) pkg. frozen broccoli spears, cooked according to pkg. directions and drained
1/4 c. peanuts, chopped
Preheat oven to 400 degrees. Put chicken or turkey in a
shallow baking dish, cover with foil and bake at 400 degrees for 20 to 25 minutes until meat is tender and no longer pink.
Combine yogurt and flour; set aside. Stir water, curry
powder, garlic, salt, lemon peel and paprika together in saucepan and bring to boiling. Reduce the heat, cover and simmer for 1 minute. Add yogurt mixture. Cook until mixture is thickened and bubbly; continue cooking for 1 more minute.
Arrange broccoli on a serving platter; place poultry on top.
Pour sauce over poultry and top with peanuts. Makes 4 servings.
Per Serving: 247 Calories, 13 g. Carbohydrate, 7 g. Fat,
68 mg. Cholesterol, 255 mg. Sodium and 790 mg. Potassium.
(With Cheese Sauce)
1 lb. fresh skinlesss orange roughy, flounder or sole fillets (1/2 to 3/4 inch thick)
1 Tbsp. margarine or butter
2 Tbsp. fine dry bread crumbs
Cheese Sauce:
3/4 c. skim milk
1 Tbsp. all-purpose flour
1/2 c. shredded Cheddar cheese (2 oz.)
1 1/2 tsp. Dijon-style mustard
fresh dill weed (optional)
Put fillets in a shallow baking dish (sprayed with Pam or
other nonstick coating), tucking under any thin edges. Melt margarine or butter and brush on top of fish, topping with bread crumbs. Bake in a preheated 400 degrees oven for 10 to 15 minutes or until fish flakes easily with fork.
Cheese Sauce: Cook milk and flour together, stirring, over
medium heat until thickened and bubbly. Add cheese and mustard. Cook until cheese is melted.
In 4 individual serving dishes, evenly spoon out sauce. Place
1 portion fish on top of sauce on each plate. Garnish with dill weed (if desired). Serves 4.
Per Serving: 206 Calories, 22 g. Protein, 6 g. Carbohydrate,
8 g. Fat, 70 mg. Cholesterol, 361 mg. Sodium and 477 mg. Potassium.
1/2 c. water, boiling
1/2 small tomato, chopped
1/3 c. bulgur
1/2 tsp. instant chicken bouillon granules
1/2 lb. fresh skinless orange roughy, flounder or pike fillets (about 1/2-inch thick)
1/4 tsp. garlic salt
1/4 tsp. dried basil, crushed
1 c. loose-pack frozen broccoli, baby carrots and water chestnuts or frozen cauliflower, broccoli and carrots
2 Tbsp. dry white wine
Combine bulgur and bouillon granules in a 10 x 6 x 2-inch
baking dish and pour boiling water over the top. Place fish on top, tucking under any thin edges. Sprinkle with garlic salt and basil. Place frozen vegetables and tomato on top of fish; drizzle with wine. Cover tightly with foil and bake in a preheated 450 degrees oven for 25 to 30 minutes (fish should flake easily with fork). Makes 2 servings.
Per Serving: 208 Calories, 20 g. Protein, 24 g.
Carbohydrate, 1 g. Fat, 55 mg. Cholesterol, 477 mg. Sodium and 609 mg. Potassium.
1 small carrot, finely shred
1 c. quick-cooking couscous
3/4 tsp. onion salt
1/8 tsp. lemon-pepper seasoning
dash of ground nutmeg
1 c. water
1 lb. fresh skinless orange roughy, flounder, red snapper or salmon fillets (about 1/2-inch thick)
1/2 lemon
1 tomato (optional)
Combine carrot, couscous, onion salt, lemon-pepper
seasoning and nutmeg. Add water and stir, then divide into 4 individual au gratin baking dishes, sprayed with nonstick coating. Cut fish in 4 equal portions and place on top of couscous mixture in each dish, tucking under any thin edges. Cut lemon in 4 slices and place one slice on top of each piece of fish. Cover with foil and refrigerate 3 to 24 hours.
Bake fish, covered, in a 450 degreesoven for 18 to 20 minutes (fish
should flake easily with a fork). Cut tomato in wedges and serve with fish (if desired). Makes 4 servings.
Per Serving: 208 Calories, 21 g. Protein, 26 g.
Carbohydrate, 0 g. Fat, 54 mg. Cholesterol, 449 mg. Sodium and 445 mg. Potassium.
1/2 c. frozen chopped onion
1/2 c. frozen chopped green pepper
1/4 c. water
1 (28 oz.) can tomatoes, chopped (not drained)
1/2 tsp. bottled minced garlic or 1/8 tsp. garlic powder
1/4 tsp. dried rosemary, crushed
1/4 tsp. paprika
1/4 tsp. pepper
1 1/2 c. water
1 (6 1/4 oz.) pkg. quick-cooking long grain and wild rice mix
1 (16 oz.) pkg. frozen peeled and deveined shrimp
several dashes bottled hot pepper sauce
Bring onion, green pepper and 1/4 cup water to a boil; reduce
heat. Cover and simmer until vegetables are tender, about 3 to 5 minutes. Add tomatoes, garlic, rosemary, paprika and pepper to onion mixture. Stir in another 1 1/2 c. water and both packets from rice mix. Bring to a boil; add frozen shrimp. Return to boiling and reduce heat Cover and simmer for 4 to 5 minutes or until rice is tender and shrimp turn pink.
Ladle gumbo into 6 individual soup bowls. Pass hot pepper
sauce.
Per Serving: 136 Calories, 17 g. Protein, 15 g.
Carbohydrate, 1 g. Fat, 95 mg. Cholesterol, 323 mg. Sodium and 519 mg. Potassium.
2 oz. fettucine
1 (8 oz.) pkg. frozen peeled and deveined shrimp
2 c. loose-pack frozen broccoli, carrots and onion or frozen broccoli carrots and cauliflower
1 Tbsp. margarine or butter
1/2 tsp. instant chicken bouillon granules
1 Tbsp. cornstarch
1/4 tsp. bottled minced garlic
1/8 tsp. lemon-pepper seasoning
3/4 c. skim milk
2 Tsp. dry white wine or skim milk
2 Tbsp. Parmesan cheese, finely shredded or grated
Cook pasta in 4 cups hot water for 8 minutes, then add shrimp
and frozen vegetables. Return to boiling; reduce heat. Simmer until shrimp turn pink and pasta is tender (about 1 to 3 minutes); drain and leave in saucepan.
Melt margarine or butter; stir in cornstarch, bouillon
granules, garlic and lemon pepper seasoning. Add 3/4 cup milk. Cook and stir over medium-high heat until thickened and bubbly, then stir 2 minutes more. Stir in wine or milk. Pour over pasta mixture and toss to combine. Sprinkle top with Parmesan cheese. You may garnish with tomato and parsley if you desire. Makes 3 servings.
Per Serving: 291 Calories, 23 g. Protein, 34 g.
Carbohydrate, 6 g. Fat, 116 mg. Cholesterol, 306 mg. Sodium and 523 mg. Potassium.
1 lb. beef flank steak, fat cut off
frozen snipped chives (optional)
orange wedges (optional)
Orange Sauce:
1/2 c. orange juice
4 tsp. soy sauce
1 tsp. cornstarch
1/2 tsp. dried minced onion
Preheat broiler.
Orange Sauce: Cook orange juice, soy sauce, cornstarch and
onion, stirring, until thickened and bubbly; continue cooking for 2 minutes more. Broil steak 3 to 4 inches from heat for 4 to 5 minutes. Brush with sauce and boil for 4 to 6 minutes more or until desired doneness.
Cut very thin slices diagonally across the grain and spoon
sauce over the top. Sprinkle with chives and garnish with orange wedges (optional). Makes 4 servings.
Per Serving: 185 Calories, 25 g. Protein, 5 g.
Carbohydrate, 7 g. Fat, 77 mg. Cholesterol, 430 mg. Sodium and 477 mg. Potassium.
(Quick and Easy)
3/4 lb. boneless beef top round steak, fat trimmed and cut into 1/2-inch pieces
1 Tbsp. all-purpose flour
1/2 tsp. dry mustard
1/4 tsp. salt
1/4 tsp. pepper
1 medium onion, thinly sliced
1 1/4 c. water
1/4 c. vinegar
1 Tbsp. brown sugar
1 bay leaf
dash of ground cloves
2 c. medium noodles
4 gingersnaps
Put flour, mustard, salt and pepper in plastic bag and shake;
add meat and toss to coat well. Spray a medium sized skillet with Pam or nonstick cooking spray and quickly brown meat over medium-high heat. Add water, vinegar, onion slices, brown sugar, bay leaf and cloves to meat. When boiling, reduce heat, cover and simmer about 15 minutes minutes or until meat is tender.
While meat is cooking, cook noodles according to
package directions in a large saucepan. (Use 4 cups hot water instead of what directions say). Drain. Crumble gingersnaps and add to meat mixture. Cook and stir about 5 minutes until it is thickened. Remove and discard the bay leaf. Serve over the hot noodles. Makes 4 servings.
Per Serving: 242 Calories, 20 g. Protein, 29 g.
Carbohydrate, 5 g. Fat, 70 mg. Cholesterol, 482 mg. Sodium and 304 mg. Potassium.
(Meatless)
1 (15 oz.) can garbanzo beans, drained
1 (12 oz.) can whole kernel corn with sweet peppers, drained
1 (15 1/2 oz.) can red kidney beans, drained and rinsed
1 (10 oz.) can tomatoes with green chili peppers
1 (14 1/2 oz.) can beef broth
1/2 c. frozen chopped onion
2 tsp. chili powder
1/2 tsp. bottled minced garlic or 1/8 tsp. garlic powder
1/4 tsp. crushed red pepper
1/8 tsp. pepper
1/4 c. plain low-fat yogurt
In a large saucepan mix all the ingredients together, except
the yogurt. Bring to a boil then reduce the heat. Cover and simmer 20 minutes.
To Serve: Ladle into 4 bowls and dollop each serving with 1
tablespoon yogurt. Makes 4 servings.
Per Serving: 312 Calories, 17 g. Protein, 58 g.
Carbohydrate, 3 g. Fat, 1 mg. Cholesterol, 1,300 mg. Sodium and 867 mg. Potassium.
1 1/3 c. water, boiling
1 (4 1/2 oz.) pkg. regular Spanish-style rice mix
1/2 (4 oz.) can diced green chili peppers (about 1/4 c.)
1 (2 oz.) can sliced mushrooms, drained
4 boned skinless chicken breast halves (about 1 lb. total)
1/4 c. finely shredded Cheddar cheese (1 oz.)
Preheat oven to 350 degrees. Put boiling water and rice mix in a
10 x 6 x 2-inch baking dish. Stir in mushrooms and chili peppers. Arrange chicken on top and cover tightly with foil. Bake at 350 degrees for 35 to 40 minutes or until rice and chicken are tender and chicken is no longer pink. Put cheese on top and bake, uncovered, for 2 to 3minutes more or until cheese is melted. Makes 4 servings.
Per Serving: 234 Calories, 30 g. Protein, 16 g.
Carbohydrate, 4 g. Fat, 73 mg. Cholesterol, 654 mg. Sodium and 314 mg. Potassium.
1 (6 oz.) pkg. frozen crabmeat and shrimp
1 c. sliced fresh mushrooms
1/4 c. frozen sliced green onion
1/2 tsp. bottled minced garlic or 1/8 tsp. garlic powder
2 Tbsp. water
1/4 tsp. salt
1/3 tsp. chili powder
1/8 tsp. pepper
1/4 c. herb-seasoned stuffing mix
1 (1 1/2 to 2 lb.) fresh dressed redfish or red snapper
Run cool water over seafood, place din colander, until
thawed. Drain well. Chop and set aside.
Preheat oven to 350 degrees. In an uncovered medium saucepan, cook
the mushrooms, onions and garlic in water until vegetables are tender, stirring frequently. Remove from heat and stir in seafood, salt, chili powder and pepper. Finally stir in stuffing mix.
To Stuff Fish: Fill cavity with stuffing, lightly
patting to flatten evenly. Put remaining stuffing in covered custard cup and bake for the last 10 minutes. Tie or skewer fish closed. Place stuffed fish in a Pam-sprayed baking pan. Cover loosely with foil and bake for 40 to 5 minutes or until fish flakes easily with fork. Serves 5 or 6.
Per Serving: 266 Calories, 37 g. Protein, 17 g.
Carbohydrate, 5 g. Fat, 93 mg. Cholesterol, 575 mg. Sodium and 662 mg. Potassium.
1 (10 oz.) pkg. frozen spinach, cooked and drained
4 boned skinless chicken breast halves (about 1 lb. total)
3/4 c. skim milk
2 tsp. cornstarch
1 1/2 tsp. instant chicken bouillon granules
1/4 tsp. caraway seed
1/8 tsp. pepper
2 oz. processed Swiss cheese, torn into pieces
Divide spinach in 4 au gratin baking dishes
(microwave-proof if using microwave). In a large skillet sprayed with nonstick coating put chicken and cook over medium heat for 8 to 10 minutes or until tender or no longer pink, turning pieces occasionally. Put chicken on top of spinach. Pour sauce over chicken; cover with foil, seal, label and freeze. Serves 4.
Sauce: Combine milk, cornstarch, bouillon, caraway and pepper
and cook until thickened and bubbly (stir constantly). Stir in cheese until melted.
Conventional Oven: Bake frozen casserole, covered, at 375 degrees
for 45 to 50 minutes or until hot.
Microwave Oven: Remove foil from casserole and cover with
vented microwave-safe plastic wrap. Cook 1 serving at a time at 70% power (Medium-high) for 6 to 7 minutes or until heated through, turning dish once.
Per Serving: 208 Calories, 33 g. protein, 6 g. Carbohydrate,
5 g. Fat, 79 mg. Cholesterol, 470 mg. Sodium and 658 mg. Potassium.
4 medium green or sweet red pepper or a combination, cut in half lengthwise with seeds and membranes removed
2 (6 3/4 oz.) cans chunk-style chicken or 2 c. chopped cooked chicken, drained
1 (7 oz.) can whole kernel corn, drained
1 (15 oz.) can Spanish rice
1/4 c. frozen sliced green onion
few dashes bottled hot pepper sauce
1/4 c. finely shredded Cheddar cheese (1 oz.)
Place peppers, cut side down, in a 12 x 7 1/2 x 2-inch
microwave-safe baking dish. Cover with plastic wrap and cook on 100% Power (High) for 6 to 8 minutes or until nearly tender, rearranging peppers after 3 minutes; drain.
Break canned chicken into chunks. Combine chicken, corn,
Spanish rice, frozen onion and pepper sauce in a 1 1/2 quart microwave-safe casserole. Stir until lightly mixed and cook, uncovered, on High about 6 minutes or until heated, stirring after 3 minutes.
Turn peppers cut side up and mound chicken mixture into
shells. Cook, covered, on High for 2 minutes or until heated and peppers are tender. Sprinkle with cheese; cover and let stand until cheese melts (about 2 minutes). Makes 4 servings.
Per Serving: 352 Calories, 27 g. Protein, 34 g.
Carbohydrate, 13 g. Fat, 67 mg. Cholesterol, 1,024 mg. Sodium and 729 mg. Potassium.
1/4 small head Chinese cabbage, coarsely chopped
1 c. fresh bean sprouts, remove roots
1 Tbsp. cold water
1 Tbsp. teriyaki sauce or soy sauce
1/4 tsp. cornstarch
1/4 tsp. bottled minced garlic or dash of garlic powder
1/4 c. frozen sliced green onion
Spray a cold wok or large skillet with Pam or nonstick
coating. Preheat the wok or skillet over high heat.
Sauce: Stir together cold water, teriyaki sauce or soy sauce,
cornstarch and garlic.
Stir-fry for 2 to 3 minutes the cabbage, bean sprouts and
frozen onion (vegetables should be nearly tender). Push vegetables in center of wok or skillet; add sauce to center. Cook and stir until thickened and bubbly. Cook and stir for 30 seconds more. Stir vegetables until coated with sauce and serve immediately. Makes 2 servings.
Per Serving: 36 Calories, 3 g. Protein, 7 g. Carbohydrate, 0
g. Fat, 0 mg. Cholesterol, 547 mg. Sodium and 256 mg. Potassium.
(Low-Fat)
2 (4 oz.) lean boneless cut loin pork chops
1 1/2 Tbsp. plain flour
1 tsp. paprika
1/4 tsp. salt
1/4 tsp. pepper
1/2 c. sliced fresh mushrooms
1/3 c. diced onion
1/3 c. diced green pepper
1 c. skim milk
2 Tbsp. lemon juice
1 c. hot cooked rice, cooked without fat and salt
Trim excess fat from pork; set aside. Combine flour and
next 3 ingredients; dredge pork chops in flour mixture, reserving remaining flour mixture. Coat a nonstick skillet with vegetable cooking spray. Place over medium-high heat until hot. Add pork chops and brown on each side. Remove to a 1 quart casserole coated with cooking spray. Add mushrooms, onion and green pepper to skillet. Saute until tender. Stir in reserved flour mixture. Cook 1 minutes, stirring constantly.
Gradually stir in milk; cook until thickened, stirring
constantly. Stir in lemon juice. Pour gravy over pork chops. Cover and bake and additional 10 minutes. Serve over rice. Yields 2 servings.
Per Serving (1 pork chop, 3/4 c. gravy and 1/2 c. rice):
408 Calories, 33.6 g. Protein, 9.3 g. Fat, 45.3 g. Carbohydrate 74 mg. Cholesterol, 436 mg. Sodium and 184 mg. Calcium.
1/2 small head romaine, remove center ribs and chop (about 3 c.)
1 c. sliced fresh mushrooms
2 tsp. margarine or butter
1/2 tsp. dried marjoram, crushed
4 (4 oz.) fresh skinless flounder or sole fillets
1 1/2 tsp. cornstarch
1/4 tsp. instant chicken bouillon granules
1 egg yolk
1 Tbsp. lemon juice
paprika
Combine margarine and mushrooms in a 1 quart
microwave-safe casserole. Microwave on 100% Power (High) for 2 minutes. Add romaine. Cook, covered, on High for 1 minute and drain. Stir in marjoram, 1/4 teaspoon salt and 1/8 teaspoon pepper. Spoon 1/4 cup mixture near center of each fillet. Roll fillet around filling carefully so the stuffing doesn't spill out the sides as it is rolled. If necessary, secure with toothpicks. Place rolls, seam side down, in a 10 x 6 x 2-inch microwave-safe baking dish and cover with plastic wrap (microwave-safe) to hold in the moisture. Vent the plastic wrap by folding back one corner to allow the steam to escape. Cook on High for 3 minutes. Rotate fish rolls (moving center ones to outside and outside to center). Rotate dish 1/2 turn and cook, covered on High for 2 to 4 minutes more.
Combine cornstarch and bouillon granules in a 2 cup
measure (microwave-safe). Stir in 1/2 cup water and egg yolk. Cook, uncovered, on High for 1 1/2 to 2 minutes or until thick and bubbly, stirring every 30 seconds. Stir in lemon juice. Discard toothpicks and transfer rolls to a platter. Spoon sauce on top and sprinkle with paprika. Makes 4 servings.
Per Serving: 150 Calories, 22 g. Protein, 3 g. Carbohydrate,
5 g. Fat, 117 mg. Cholesterol, 277 mg. Sodium and 710 mg. Potassium.