Monthly archive for December 2018

Tomato-cheese Bake Sandwich

Number of Servings 2 Ingredients  2 slices whole-wheat bread  2 slices American cheese  4 slices tomato  6 green pepper strips  1 Tbsp. reduced-calorie salad dressing Instructions Top each slice of bread with 2 slices of tomato, 3 strips of green pepper, and half of the salad dressing. Place 1 slice of cheese over the dressing and sprinkle with oregano. Broil until cheese is melted. Nutrition Information 251 Calories; 12g Fat (39.3% calories from fat); 12g Protein; 29g Carbohydrate; 6g Dietary Fiber; 27mg Cholesterol; 635mg Sodium.

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Tomato Cheese Bake

Number of Servings 2 Ingredients 2 slices whole-wheat bread 2 slices American cheese Low-fat 4 slices tomato 6 green pepper strips 1 Tbsp. reduced-calorie salad dressing Instructions Top each slice of bread with 2 slices of tomato, 3 strips of green pepper, and half of the salad dressing. Place 1 slice of cheese over the dressing and sprinkle with oregano. Broil until cheese is melted. Nutrition Information 274 Calories; 5g Fat (16.0% calories from fat); 15g Protein; 48g Carbohydrate; 11g Dietary Fiber; 6mg Cholesterol; 409mg Sodium.

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Tomato and Fresh Basil Pesto Pizza

Number of Servings 4 Ingredients 1 (12-ounce) prebaked pizza crust Cooking spray 2 tablespoons commercial pesto 4 ounces thinly sliced fresh mozzarella cheese 2 cups chopped tomato (about 2 large) 1/4 teaspoon crushed red pepper 1/4 cup thinly sliced fresh basil Instructions Prepare grill. Place crust upside down on grill rack coated with cooking spray; grill 4 minutes. Turn crust, grill-mark side up, and spread pesto evenly over crust, leaving a 1/2-inch border. Top with mozzarella cheese slices and tomato; sprinkle with pepper. Grill for 5 minutes or until cheese melts. Sprinkle with basil. Nutrition Information 474 Calories; 16g Fat (29.9% calories from fat); 18g Protein; 64g Carbohydrate; 1g Dietary Fiber; 28mg Cholesterol; 1003mg Sodium.

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Tomato and Cucumber Salad with Feta

Tomato and Cucumber Salad with Feta

Number of Servings 4 Ingredients DRESSING: ¼ cup extra-virgin olive oil 2 tbsp. red wine vinegar ½ tsp. sugar 1 clove garlic, minced 1 tbsp. fresh dill, minced ½ tsp. dried oregano ½ tsp. garlic salt freshly ground black pepper, to taste SALAD: 1 lb. cherry tomatoes, cut in half 1 lb. cucumbers (approximately 2 large or 4 small), diced ½ cup Kalamata olives, drained, pitted, and chopped 2 cups spinach ½ cup feta cheese, crumbled Instructions For the dressing: In a medium bowl, whisk together all dressing ingredients until thoroughly blended. For the salad: In a large bowl, combine all salad ingredients. Toss with dressing until everything is evenly coated. Cover salad and refrigerate for at least 4 hours, removing from the refrigerator at least 30 minutes before serving. This recipe taken from Healthy Happy Cooking by Lisa Lewis, available in the FP4H online store. Nutrition Information 289 calories; 26g

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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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