Monthly archive for December 2018

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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Sweet & Sour Microwave Chicken

Number of Servings 4 Ingredients 4 boneless, skinless chicken breasts (about 1 pound total) 1 8-oz. can pineapple chunks, drained, reserving juice 1/4-cup water 2 tablespoons all-fruit orange marmalade 1 tablespoon cornstarch 1 tablespoon ketchup 2 teaspoons reduced-sodium soy sauce 2 teaspoons cider vinegar 1 cup halved green grapes Instructions Cut chicken into 1″ pieces and combine with pineapple chunks in 9″ square glass baking dish. Combine pineapple juice, water, marmalade, cornstarch, ketchup, soy sauce and vinegar in 2 cup microwave safe glass measuring cup and mix well to blend. Microwave on high for 3-4 minutes, or until mixture thickens, stirring once during cooking. Pour over chicken and pineapple in baking dish. Cover with microwave safe waxed paper. Microwave on high for 4-7 minutes or until chicken is no longer pink in center, turning dish once during cooking time. Sprinkle grapes over chicken and microwave on high for 1 more

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Super Quick Black Bean Soup

Number of Servings 2 Ingredients 1/2 C chopped red onion 2 tsp olive oil 1 tsp minced garlic 3/4 tsp oregano 3/4 tsp cumin 15 oz black beans, rinsed and drained 2 C chicken broth 1 tbsp feta cheese   Instructions In a large saucepan, combine onion, oil, garlic, oregano, cumin, and salt to taste. Cook, stirring, over medium heat until softened, about 3 minutes. Stir in beans and broth. Reduce heat to medium-low. Cook, stirring occasionally, for 10 minutes. Mash some beans against side of pan. Serve sprinkled with feta and cilantro (optional). Nutrition Information Nutritional Information for serving of soup:  Calories: 236; Fat: 7.4g; Cholesterol: 4.2mg; Sodium: 563mg; Carbohydrates: 36.4g; Fiber: 11.2g; Protein: 14.5g

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Super Fast Stir-Fry

Number of Servings 2 Ingredients 1 tsp olive oil 1/2 C diced onion 1/2 C diced red pepper 1 egg 1 tbsp reduced sodium soy sauce hot sauce to taste 1 C diced, precooked chicken 1 C cooked brown rice 2 scallions, chopped   Instructions Heat the oil in a nonstick skillet over medium heat. Add the onion and red pepper and saute for 3 to 5 minutes, until the onion softens. Add the egg, stirring frequently. Cook for 2 to 4 minutes more, until the egg firms up. Add the soy sauce, hot sauce, chicken, rice, and scallions, stir, and cook for about 3 minutes more, until it’s all well blended. Nutrition Information Nutritional Information per serving of stir-fry:  Calories:  333; Fat: 8.4g; Cholesterol: 165mg; Sodium: 849mg; Carbohydrate: 32g; Fiber: 3.7g; Protein: 32.3g

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Summer Squash Pizza

Summer Squash Pizza

Serving Size 8 Ingredients 1 teaspoon olive oil 1 teaspoon balsamic vinegar 1/8 teaspoon salt 1/8 teaspoon freshly ground black pepper 1 medium zucchini, cut lengthwise into (1/4-inch-thick) slices 1 medium yellow squash, cut lengthwise into (1/4-inch-thick) slices Cooking spray 1 (12-inch) packaged pizza crust 2 plum tomatoes, cut into (1/8-inch-thick) slices 1/4 cup (1 ounce) finely grated parmesan cheese 2 tablespoons thinly sliced fresh basil 1/2 teaspoon finely chopped fresh oregano Instructions Prepare grill.  Combine oil, vinegar, salt, pepper, zucchini slices, and yellow squash slices in a large bowl tossing gently to coat. Place squash mixture on grill rack coated with cooking spray; grill 2 minutes on each side or until tender.  Reduce grill temperature to medium.  Lightly coat pizza crust with cooking spray; grill 1 minute on each side or until lightly toasted. Arrange zucchini and squash over crust. Arrange tomatoes over squash; sprinkle with pecorino Romano cheese. Grill 5 minutes

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Summer Beef Stir Fry

Serving Size 1 1/2 c Number of Servings 4 Ingredients 3  tablespoons  rice vinegar, divided 2  tablespoons  low-sodium soy sauce, divided 1  (1-pound) flank steak, trimmed and thinly sliced across grain 2  teaspoons  sugar 2  teaspoons  hoisin sauce 1/4  teaspoon  salt 1/4  teaspoon  crushed red pepper 2  teaspoons  toasted sesame oil, divided 1  cup  chopped onion 1  teaspoon  bottled minced ginger 1/2  teaspoon  minced garlic 1  cup  chopped red bell pepper 1/2  cup  matchstick-cut carrot 1  (8-ounce) package fresh sugar snap peas 1/3  cup  chopped green onions   Instructions Combine 1 tablespoon vinegar, 1 tablespoon soy sauce, and beef in a large bowl. Combine remaining 2 tablespoons vinegar, remaining 1 tablespoon soy sauce, sugar, hoisin, salt, and crushed red pepper in a small bowl; stir with a whisk. Heat a large nonstick skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Add beef mixture to pan;

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Stuffed Potato

Number of Servings 1 Ingredients 1 (6-oz.) potato, baked 1 oz. turkey bacon, cooked and crumbled 1/4 cup tomato, diced 1 tbsp. green onions, diced 1 tsp. light margarine 1 oz. reduced-fat cheddar cheese, shredded 1/4 cup cooked broccoli florets 1/4 cup mushrooms, sliced 1 tbsp. fat-free sour cream   Instructions Cut off the top of baked potato and scoop out insides into a small bowl. Combine with remaining ingredients and mix well. Fill shell with the mixture. Microwave until hot. Nutrition Information 300 Calories; 10g Fat (28.7% calories from fat); 17g Protein; 38g Carbohydrate; 4g Dietary Fiber; 33mg Cholesterol; 624mg Sodium.

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