Monthly archive for December 2018

Three Pepper Pork Cutlets

Number of Servings 4 Ingredients 1 pound pork tenderloin, trimmed 2 teaspoons paprika teaspoon dried thyme 1 teaspoon olive oil 1/2 teaspoon dried oregano leaves 1/2 teaspoon dried basil leaves 1/4 teaspoon salt 1/4 teaspoon ground white pepper 1/4 teaspoon ground black pepper 1/8 teaspoon ground red pepper 2 cloves garlic, minced Instructions Cut pork crosswise into 8 slices. Flatten the slices between plastic wrap with a rolling pin to 1/4-inch thickness. Combine remaining ingredients in a small bowl and rub on both sides of the pork slices. Place pork on a rack coated with cooking spray. Place the rack in a shallow pan and broil 5 inches from the heat for 5 minutes. Turn pork, and broil an additional 3 minutes. Serve 2 cutlets per person. Nutrition Information 155 Calories; 5g Fat (31.1% calories from fat); 24g Protein; 2g Carbohydrate; 1g Dietary Fiber; 74mg Cholesterol; 191mg Sodium.

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Three Cheese Pizza with Spinach

Number of Servings 6 Ingredients 1 pound refrigerated fresh pizza dough 2 tablespoons olive oil, divided 4 garlic cloves, thinly sliced 6 cups fresh baby spinach 1 cup part-skim ricotta cheese 2 ounces shredded part-skim mozzarella cheese (about 1/2 cup) ½ cup Romano cheese, grated 3 tablespoons reduced-fat milk 1 garlic clove, minced 1 tablespoon cornmeal Instructions Remove the dough from refrigerator. Let stand at room temperature, covered, for 30 minutes. Place a pizza stone or heavy baking sheet in oven. Preheat oven to 500° (keep pizza stone or  baking sheet in oven as it preheats). Combine 1 1/2 tablespoons olive oil and sliced garlic in a large skillet. Heat over medium-high heat 1 1/2 minutes or until the garlic begins to sizzle. Add 6 cups spinach; sauté 2 minutes or until spinach wilts. Set aside. Combine cheeses, milk, and minced garlic in a bowl. Roll dough into a 14-inch

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Three Cheese Chicken Bake

Number of Servings 10 Ingredients 8 oz. lasagna 1/2 cup chopped onion 1/2 cup chopped green pepper 3 tbsp. margarine 1 (10 3/4 oz.) can condensed cream of chicken soup 1 (4 oz.) can sliced mushrooms, drained 1/2 cup chopped pimento 1/3 cup skim milk 1 1/2 cup cream-style lite cottage cheese 2 cups cooked chicken or turkey (10 oz.) 1 1/2 cups shredded low-fat American cheese (6 oz.) 1/2 cup grated Parmesan cheese 1 tsp. chili powder, optional Instructions Cook lasagna noodles in boiling, salted water according to package directions. Drain well. Cook onion and green pepper in margarine until tender. Stir in condensed soup, mushrooms, pimento, and skim milk. Lay half the noodles in 13x9x2 dish. Top with half each of soup mixture, cottage cheese, American cheese, and parmesan cheese. Repeat with layer of noodles, soup mixture, cottage cheese and chicken. Bake at 350 for 45 minutes. Top

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Texas Round Steak

Number of Servings 6 Ingredients 1/2 cup all-purpose flour 1 1/2 tsp. chili powder 1 lb. 2 oz. round beef, cut into 6 pieces 1/2 cup fresh green peppers 1 cup fat-free beef broth 1 tsp. chili power 1 tsp. salt 1 tbsp. vegetable oil 1/2 cup chopped onions 1/2 cup tomato juice 1/4 tsp. garlic powder 1/3 tsp. ground cumin Instructions Blend flour, salt and chili powder well and place in pie pan. Dredge meat in the flour mixture. You should use about half of the mixture. Place oil in a heavy frying pan and heat to frying temperature over moderate heat.  Add meat and brown on both sides. Transfer steaks to a 1 1/2-quart casserole. Fry peppers and onions over moderate heat in the pan in which the meat was browned, stirring frequently. Remove vegetables with a slotted spoon and spread over meat. Pour out any remaining fat.

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Texas Chili With Beans

Number of Servings 4 Ingredients 8 ounces 90% lean ground beef 1 cup chopped onion 1 cup chopped celery 1/2 cup chopped green pepper 2 cloves garlic, minced 1 151/2-ounce can lower-sodium red kidney beans, drained 1 14 1/2-ounce can lower-sodium tomatoes, cut up 1 8-ounce can lower-sodium tomato sauce 1/4 cup water 2 to 3 teaspoons chili powder 1/2 teaspoon salt 1/2 teaspoon dried basil, crushed 1/4 teaspoon pepper Instructions In a large saucepan cook ground beef, onion, celery, green pepper,, and garlic till meat is brown. Drain off fat.  Stir in the kidney beans, the undrained tomatoes, the tomato sauce, water, chili powder, salt, basil and pepper.  Bring to boiling; reduce heat.  Cover and simmer for 25 to 30 minutes or till the vegetables are tender. Nutrition Information 305 Calories; 13g Fat; 18g Protein; 31g Carbohydrate; 11g Dietary Fiber; 43mg Cholesterol; 957mg Sodium.

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Tex-Mex Chicken Salad Sandwiches

Number of Servings 6 Ingredients 6 ounces non-fat cream cheese, softened 1/2 cup fat-free sour cream 3 tablespoons chunky-style salsa 1/2 teaspoon ground cumin salt and pepper to taste 1-1/2 cups chopped white meat chicken 1/2 cup diced sweet red pepper 1/2 cup chopped green onions 3 6-inch whole wheat submarine rolls, split 6 romaine leaves Instructions Combine all ingredients up to black pepper in a small bowl. Stir in chicken, sweet pepper, and onions. Spread mixture evenly over split wheat rolls. Top with romaine leaf and cut in half. Nutrition Information 351 Calories; 9g Fat (22.8% calories from fat); 24g Protein; 43g Carbohydrate; 3g Dietary Fiber; 42mg Cholesterol; 624mg Sodium

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Taco Salad

Number of Servings 4 Ingredients 1 pound 90% lean hamburger meat 1 package taco mix 5 tablespoons Catalina Fat Free Dressing 2 ounces Baked Tortilla Chips 2 tomatoes 4 cups shredded lettuce (I use precut salad mix to save time) fat-free Mexican Cheese (optional)   Instructions Cook hamburger meat according to the directions on the taco season package. As it cools crumble up the tortilla chips. Mix chips with the salad dressing and then mix with the meat. Put in lettuce, tomatoes and cheese and toss. Nutrition Information 407 Calories; 24g Fat (54.8% calories from fat); 23g Protein; 22g Carbohydrate; 3g Dietary Fiber; 85mg Cholesterol; 775mg Sodium.

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Taco Beef and Pasta

Number of Servings 4 Ingredients 4 oz. Rotini pasta, uncooked 1 lb. Round tip steak, about 1-inch thick 1 pkg. Taco seasoning mix 1 tbsp. fresh cilantro, chopped 3 garlic cloves, crushed 1 tbsp. olive oil 2 cups chunky commercial salsa 1 15-oz. can black beans, rinsed and drained 1/2 cup water   Instructions Cook pasta according to package directions (omitting fat).  Cut steak into 1/4-inch thick strips.  Combine beef and seasonings; toss to coat.  Heat skillet; then sauté half of steak strips over high heat 1 to 2 minutes, or until no longer pink.  Remove from skillet with a slotted spoon; set aside.  Sauté remaining half in same manner.  Add pasta, salsa, beans and water to pan; cook 4 to 5 minutes over medium heat.  Combine with beef in serving bowl and garnish as desired. Nutrition Information 401 Calories; 18g Fat (41.5% calories from fat); 30g Protein; 28g Carbohydrate;

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Taboulleh with Chicken and Red Pepper

Serving Size 1 1/4 cups Number of Servings 4 Ingredients 1/2 cup  uncooked bulgur 1/2 cup boiling water 1 1/2 cups diced plum tomato 3/4 cup shredded cooked chicken breast 3/4 cup minced fresh parsley 1/2 cup finely chopped red bell pepper 1/2 cup diced cucumber 1/4 cup minced fresh mint 1 1/2 tablespoons fresh lemon juice 1 tablespoon extra-virgin olive oil 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper   Instructions Combine bulgur and 1/2 cup boiling water in a large bowl. Cover and let stand 15 minutes or until the bulgur is tender. Drain well; return bulgur to bowl. Cool. Add tomato and remaining ingredients; toss well. Nutrition Information Nutritional Information:  150 Calories; 4.7g Fat; 11.2g Protein; 16.9g Carbohydrate; 4.5g Fiber; 22mg Cholesterol; 1.6mg Iron; 326mg Sodium; 33mg Calcium For Your Tracker:   1 oz. eq. Grain; 1 1/2 oz. Meat; 1/2 cup Vegetable

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Swiss-Style Chicken

Number of Servings 4 Ingredients 3 3-oz. Boneless, skinless chicken breasts, cut into 16 strips 3/4 cup reduced-fat Swiss cheese shredded 2 tsp. reduced-fat margarine 1 garlic clove, minced 1 tsp. Italian seasoning 1 cup mushrooms, sliced 1 15-oz. Can chunky tomato sauce 1 tbsp. all-purpose flour Butter-flavored nonstick cooking spray 2 tsp. sugar   Instructions Preheat oven to 350 F.  Place chicken in 8×8-inch baking dish coated with nonstick cooking spray.  Sprinkle chicken with cheese.  Heat margarine in small skillet and sauté garlic 1 minute.  Add mushrooms and sauté 2 to 3 minutes, or until tender.  Combine tomato sauce, Italian seasoning, flour, sugar and mushrooms in small bowl; mix well and pour over cheese-topped chicken.  Bake uncovered for 30 to 35 minutes. Nutrition Information 164 Calories; 2g Fat (13.5% calories from fat); 23g Protein; 13g Carbohydrate; 2g Dietary Fiber; 44mg Cholesterol; 115mg Sodium

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