Monthly archive for December 2018

Steamed Shrimp and Scallops

Number of Servings 4 Ingredients 1 lb. shrimp, peeled and deveined 6 oz. sea scallops 1/4 cup orange juice 2 tsp. rice vinegar 1 tbsp. oriental sesame oil 1/2 tsp. dry mustard 1/2 tsp. salt (or to taste) 1/4 tsp. freshly ground black pepper 2 scallions, thinly sliced 1 tbsp. fresh dill, chopped 1 tsp. chives, chopped 4 lettuce leaves   Instructions Arrange the shrimp and scallops on a plate in a steamer basket. Sprinkle with 1 tsp. each orange juice and rice vinegar. Place steamer over boiling water in a wok or large skillet and cover. Cook 7 to 8 minutes until shrimp are cooked through. Meanwhile stir together remaining orange juice, rice vinegar, sesame oil, mustard, salt and pepper in a medium bowl. Mix in scallion, dill and chives. Transfer hot seafood to bowl with vinaigrette; toss to coat well. Serve warm on lettuce-lined plates. Garnish with chopped

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Steak Tips with Mushroom Gravy

Number of Servings 4 Ingredients 2 cups uncooked egg noodles Cooking spray 1 pound top sirloin steak, cut into 3/4-inch pieces 1 tablespoon butter 2 tablespoons finely chopped shallots 1 (8-ounce) package sliced mushrooms 1 teaspoon minced garlic 1 tablespoon lower-sodium soy sauce 3 tablespoons all-purpose flour 1 1/2 cups fat-free, lower-sodium beef broth 1/2 teaspoon black pepper 1/4 teaspoon salt Instructions   Cook noodles according to package directions, omitting salt and fat; drain. While noodles cook, heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add steak; sauté 5 minutes, browning on all sides. Remove from pan; cover. Melt butter in pan over medium-high heat. Add shallots and mushrooms; sauté 4 minutes. Add garlic; sauté 30 seconds. Stir in soy sauce. Sprinkle flour over mushroom mixture; cook 1 minute, stirring constantly. Gradually add broth, stirring constantly. Add pepper and salt.  Bring to a boil; cook

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Steak Tacos

Number of Servings 4 Ingredients 1 lime 1 tbsp. taco seasoning 2 6-oz. 1/2-inch-thick lean sirloin steaks 1/2 cup low-fat Colby Jack cheese, shredded Lite sour cream  8 6-inch low-fat flour tortillas Shredded lettuce 1 cup prepared salsa   Instructions Squeeze lime juice over all surfaces of meat. Sprinkle each side of meat with taco seasoning. Place steaks on a grill over a medium hot fire or under broiler. Grill or broil to desired doneness (4 minutes each side for medium). While steaks are cooking, warm tortillas and salsa. Divide cheese evenly on top of steaks. Cut each steak into 8 pieces. Serve 2 pieces of steak with a tortilla and salsa. Garnish with shredded lettuce and light sour cream. Nutrition Information 512 Calories; 18g Fat (32.0% calories from fat); 29g Protein; 60g Carbohydrate; 5g Dietary Fiber; 59mg Cholesterol; 1228mg Sodium

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Steak Sandwiches with Herbs

Steak Sandwiches with Herbs

Number of Servings 4 Ingredients 1 pound flank steak, trimmed 2 tablespoons extra-virgin olive oil, divided 1/4 teaspoon salt 1/4 teaspoon black pepper 1 (12-ounce) French bread baguette 1 1/2 cups arugula, divided 1/2 cup chopped fresh flat-leaf parsley 2 tablespoons grated Parmesan cheese 1 tablespoon lemon juice 1 teaspoon capers 1 garlic clove, crushed 2 plum tomatoes, thinly sliced   Instructions Preheat broiler to high. Heat a grill pan over medium-high heat. Rub steak evenly with 1 1/2 teaspoons oil; sprinkle with salt and pepper. Add steak to pan; cook 3 minutes on each side or until desired degree of doneness. Remove from pan; let stand 5 minutes. Cut steak across grain into thin slices.  Cut bread in half lengthwise and crosswise. Hollow tops and bottoms of bread, leaving a 1/2-inch-thick shell. Place bread on a baking sheet, cut sides up. Broil 1 1/2 minutes or until toasted.  Place

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Spinach Topped Chicken

Number of Servings 12 Ingredients 12 boneless, skinless chicken breasts (about 3 ½ lbs) 3 egg whites 3/4 cup Italian bread crumbs 1/4 cup grated parmesan cheese 1 tsp salt 1 tsp pepper 1/2 cup sliced green onions 1 Tbl minced garlic 2 Tbl butter 2 Tbl flour 1 cup skim milk 1 10 oz package frozen chopped spinach, thawed and well drained 4 oz pancetta ham, diced Instructions Preheat oven to 350 degrees F. Slightly beat egg whites in small bowl; set aside. Combine bread crumbs, cheese, salt & pepper in shallow dish. Dip chicken breasts in egg whites; roll in bread crumb mixture and arrange in 9×13-inch baking dish. Save remaining crumbs. In a saucepan, cook green onions and garlic in butter until tender. Stir in flour. Stir in milk all at once. Cook and stir until thickened and bubbly. Cook and stir one minute more. Stir in

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Spinach Sausage Bowl

Spinach Sausage Bowl

Number of Servings3Ingredients 1 (8.5-ounce) pouch precooked brown rice 1/2 tablespoon olive oil 6 ounces hot turkey Italian sausage 1/8 teaspoon crushed red pepper 5 garlic cloves, thinly sliced 1 (6-ounce) package fresh baby spinach 1 ounce shaved parmesan cheese Instructions Heat rice according to directions. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add sausage and pepper; cook 4 minutes or until sausage is browned, stirring to crumble. Add garlic; cook 30 seconds, stirring constantly. Add spinach; cook 30 seconds or until spinach begins to wilt, tossing constantly. Stir in rice; cook 1 minute or until heated. Sprinkle with cheese. Nutrition Information Nutritional Information:  249 Calories, 9g Fat, 9g Protein, 35g Carbohydrate, 4g Dietary Fiber, 8mg Cholesterol, 225mg Sodium. Live It Tracker: 2-oz.-eq carbohydrates, 1/2 cup vegetables, 2 oz-eq. meat

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Spinach Manicotti

Number of Servings 5 Ingredients 10 manicotti shells 2 6-oz. cans tomato paste 3 cups water 1/2 onion, finely chopped 2 cloves garlic, crushed 1/2 tsp. dried whole basil 1/2 tsp. dried whole oregano 1/4 tsp. salt (optional) 1/4 tsp. pepper 2 10-oz. packages frozen chopped spinach 1 16-oz. carton low-fat cottage cheese 1/3 cup Parmesan cheese, grated 1/4 tsp. ground nutmeg Pepper (to taste) Nonstick vegetable cooking spray 1 tsp. fresh parsley, chopped Instructions Cook manicotti shells according to package directions, omitting salt; drain and set aside. Combine next 8 ingredients; cover and cook sauce over low heat for 1 hour. Cook spinach according to package directions, omitting salt. Drain; place on paper towel and squeeze until barely moist. Combine spinach, cottage cheese, Parmesan cheese and nutmeg. Stuff manicotti shells with spinach mixture and arrange in a 13 x 9 x 2-inch baking dish coated with cooking spray. Pour

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Spicy White Bean and Chicken Chili

Number of Servings 4 Ingredients 2 cans (16-oz.) navy beans 2 tsp. olive oil 1 extra-large onion, chopped 8 large garlic cloves, minced 1/2 tsp. dried oregano, crumbled 5-1/4 cups canned unsalted chicken broth 3/4 lb. boneless, skinless chicken breast, well-trimmed, cut in large pieces 3/4 cup plain nonfat yogurt fresh cilantro, chopped 3 jalapenos, minced (optional) 1 tbsp. ground cumin 2 cans (4-oz.) green chilies, diced 3/4 cup water   Instructions Heat oil in large, heavy pot over medium heat. Add onion and garlic and sauté until tender, about 10 minutes. Stir in cumin and oregano and cook 1 minute. Mix in beans and chilies, then chicken, broth and water. Simmer until beans are very tender and chili is creamy, about 1 hour and 45 minutes or less. (Note: May be made 3 days ahead. Cover and refrigerate. Reheat when ready to serve.) Ladle chili into bowls. Garnish with

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Spicy Poblano and Corn Soup

Serving Size 1 1/3 Cup Number of Servings 4 Ingredients 1 (16-ounce) package frozen baby gold and white corn (such as Birds Eye), thawed and divided 2 cups fat-free milk, divided 4 poblano chiles, seeded and chopped (about 1 pound) 1 cup refrigerated pre-chopped onion 1 tablespoon water 3/4 teaspoon salt 1/2 cup (2 ounces) reduced-fat shredded sharp cheddar cheese Instructions Place 1 cup corn and 1 1/2 cups milk in a Dutch oven. Bring mixture to a boil over medium heat.  Combine chopped chile, onion, and 1 tablespoon water in a microwave-safe bowl. Cover and microwave at HIGH 4 minutes.  Meanwhile, place 2 cups corn and 1/2 cup milk in a blender; process until smooth. Add pureed mixture to corn mixture in pan. Stir in chile mixture and salt, and cook 6 minutes over medium heat. Ladle soup into bowls, and top each serving with 2 tablespoons cheddar cheese. Nutrition Information 239 Calories, 4g Fat, 13.2g Protein, 42.3g Carbohydrate, 4.9g

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Spicy Eggplant Casserole

Number of Servings 4 Ingredients 2 small eggplants, peeled and cut into 1-in. cubes 1 1/2 tbsp. chopped onion 1 1/2 tbsp. chopped celery 1 1/2 tbsp. chopped bell pepper (1) 10-oz. can diced tomatoes with chilies 1/2 cup soft bread cubes salt and cayenne pepper to taste 2 oz. 2-percent cheddar cheese, shredded nonstick cooking spray   Instructions Preheat oven to 400° F. Salt eggplants and let sit 20 minutes to draw out bitterness. Rinse and drain. In medium bowl, combine eggplants, onion, celery, bell pepper, canned tomatoes, bread cubes, salt and pepper. Pour into 9 x 9-inch baking dish coated with cooking spray; top with cheese and bake 20 to 25 minutes. Nutrition Information 112 Calories; 2g Fat (12.3% calories from fat); 7g Protein; 20g Carbohydrate; 6g Dietary Fiber; 3mg Cholesterol; 413mg Sodium

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