Monthly archive for December 2018

Italian Breaded Snapper

Number of Servings 4 Ingredients 1 lb. Red snapper, cut into 4 fillets 1 tbsp. fresh lemon or lime juice 1/2 cup salt 1/2 cup Italian-seasoned breadcrumbs 1 tbsp. olive oil   Instructions Rinse fish fillets and pat dry with paper towel.  Combine breadcrumbs with salt in small plate.  Dip fillets in lemon or lime juice, then dip in breadcrumbs to coat.  Heat oil in large nonstick skillet.  Cook fillets over medium heat 4 to 5 minutes each side, turning once (about 10 minutes total for 1-inch thick fillets or until flakey when tested with fork). Nutrition Information 199 Calories; 5g Fat (24.6% calories from fat); 25g Protein; 11g Carbohydrate; 1g Dietary Fiber; 42mg Cholesterol; 13260mg Sodium

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Individual Chicken Pot Pie

Individual Chicken Pot Pie

Number of Servings 4 Ingredients 1 10 ½-ounce cream of chicken soup 1 cup water ¾ tsp. poultry seasoning 2 cups diced cooked chicken breast 1 10-ounce pkg. frozen mixed vegetables, thawed ¾ cup sliced fresh mushrooms Vegetable cooking spray ¾ cup self-rising flour 1 tbsp. margarine ¼ cup plus 2 tbsp. skim milk   Instructions Combine soup, water, and poultry seasoning in a medium bowl; stir well.  Add chicken, mixed vegetables, and mushrooms, and stir well.  Spoon chicken mixture evenly into four individual baking dishes coated with cooking spray.  Place flour in a bowl; cut in margarine with pastry blender until mixture resembles coarse meal.  Stir in skim milk.  Divide dough into four equal portions; drop one portion over each serving.  Bake at 450 degrees for 12 minutes or until golden. Nutrition Information 317 Calories; 7.3g Fat; 30.4g Protein, 27g Carbohydrate, 75mg Cholesterol, 701mg Sodium, Iron 2.2mg. Tracker Information:  3-oz.-eq. meat, 2 oz-eq. grains, 1 tsp.

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Honey-Mustard Pecan Tilapia

Number of Servings 4 Ingredients 4 4-oz. Tilapia, catfish or similar fish fillets 1/4 cup Creole or brown mustard 2 tbsp. nonfat milk 1 tsp. honey 1/2 cup pecans, or pecan meal, crushed Nonstick cooking spray   Instructions Preheat oven to 450 F and coat sheet with nonstick cooking spray.  Rinse fillets and pat dry.  Combine mustard, milk and honey in small bowl.  Dip fillets in milk mixture; then press into pecans to coat.  Bake 12 minutes or until crisp. Nutrition Information 217 Calories; 13g Fat (53.1% calories from fat); 21g Protein; 5g Carbohydrate; 1g Dietary Fiber; 66mg Cholesterol; 241mg Sodium

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Honey Pecan Crusted Chicken

Honey Pecan Crusted Chicken

Number of Servings 4 Ingredients   4-4 ounce skinless chicken breast halves 1/4 cup honey 2 tablespoons Dijon mustard 3/4 teaspoon paprika 1/4 teaspoon garlic powder 1 cup finely crushed cornflakes (about 3 3/4 cup uncrushed real) 1/3 cup finely chopped pecans 1/4 teaspoon salt 1/4 teaspoon pepper Instructions   Preheat oven to 400 degrees F. Sprinkle salt and pepper evenly over the chicken; set aside. Mix the honey, mustard, paprika, and garlic powder in a small bowl until thoroughly combined. In a shallow dish, combine cornflakes and pecans. Brush both sides of chicken with the honey mixture, and then dredge in the cornflakes. Put the chicken in a large baking dish coated with cooking spray. Lightly coat chicken with cooking spray and bake for 40 minutes, or until done.   Nutrition Information   Calories: 270; Fat: 8.9g; Protein: 25g; Carbohydrate: 21.4g; Fiber: .5g; Cholesterol: 71mg; Iron: 2mg; Sodium: 416mg

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Honey and Spice-Glazed Pork Chops

Ingredients 1/4  cup  honey 2  tablespoons  Dijon mustard 1/2  teaspoon  ground ginger 1/4  teaspoon  ground cinnamon 1/8  teaspoon  ground cloves Cooking spray 4  (4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick) 1/2  teaspoon  salt 1/4  teaspoon  freshly ground black pepper Instructions Combine first 5 ingredients in a bowl.  Heat a large nonstick skillet coated with cooking spray over medium-high heat. Sprinkle pork with salt and pepper; cook 2 minutes on each side or until browned. Reduce heat to medium-low; add honey mixture. Cook 10 minutes or until done, turning pork once.  Serves 4.  Serve with 1/2 cup mashed potatoes and 1 cup steamed green beans. Nutrition Information 438 Calories; 14.1g Fat (29% calories from fat); 38g protein; 40.7g Carbohydrate; 6.3g Dietary Fiber; 94mg Cholesterol; 869mg Sodium. For Your Tracker:  3 oz.-eq. meat,

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Herb-Stuffed Beef Tenderloin

Serving Size 1 Filet Number of Servings 4 Ingredients 4 (4 ounce) beef filets, trimmed 1 medium onion, thinly sliced 1 tablespoon Knorr prepared herb mix 2 ounces crumbled blue cheese salt and pepper to taste 1 teaspoon canola oil Lawry’s au jus mix (prepared) Instructions Preheat oven to 450 degrees. In a medium-sized nonstick skillet, heat oil over high heat. Sear beef filets that have been seasoned with salt and pepper on each side until browned. Remove filets to a plate and chill for 15 minutes. Meanwhile saute onions and herb mixture in the pan, add 1 tablespoon of water if needed, until tender. Let cool and combine with blue cheese. Make a pocket in each filet and stuff with cheese mixture. Place filets on a cookie sheet and place in oven; cook for 8-10 minutes for medium rare or 12-15 minutes for medium well. Serve, topped with hot

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Herb Marinated Mozzarella Wrap

Herb Marinated Mozzarella Wrap

Number of Servings 4 Ingredients 3/4 cup (3 ounces) diced fresh mozzarella cheese 2 tablespoons chopped fresh basil 2 tablespoons chopped pitted kalamata olives 1 tablespoon chopped fresh chives 1 tablespoon chopped fresh oregano 1 teaspoon olive oil 1/4 pound thinly sliced pepper ham 16 asparagus spears, steamed and chilled (about 1/4 pound) 4 (8-inch) flour tortillas Instructions Combine the first 6 ingredients in a medium bowl. Cover and chill 2 hours. Arrange 1 ounce of ham and 4 asparagus spears on each tortilla. Spoon about 1/3 cup cheese mixture over the asparagus, and roll up. Nutrition Information Nutritional Information:  230 Calories, 7.7g Fat, 13.4g Protein, 26.7g Carbohydrate, 1.8g Fiber, 30mg. Cholesterol, 1.9mg Iron Live It Tracker: 1-oz.-eq protein, ½ cup vegetable, 2 oz.-eq. carbohydrates

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Herb and Goat Cheese Omelet

Number of Servings 2 Ingredients 4  large eggs 1  tablespoon  water 1/4  teaspoon  freshly ground black pepper, divided 1/8  teaspoon  salt 1  teaspoon  chopped fresh parsley 1/2  teaspoon  chopped fresh tarragon 1/4  cup  (1 ounce) crumbled goat cheese 2  teaspoons  olive oil, divided 1/2  cup  thinly sliced zucchini 1/2  cup  (3 x 1/4–inch) julienne-cut red bell pepper Dash of salt 1  teaspoon  chopped fresh chives   Instructions Combine eggs and 1 tablespoon water in a bowl, stirring with a whisk. Stir in 1/8 teaspoon pepper and 1/8 teaspoon salt. Combine parsley, tarragon, and goat cheese in a small bowl.  Heat 1 teaspoon olive oil in an 8-inch nonstick skillet over medium heat. Add remaining 1/8 teaspoon pepper, zucchini, bell pepper, and dash of salt to pan; cook for 4 minutes or until tender. Remove zucchini mixture from pan; cover and keep warm.  Place 1/2 teaspoon oil in skillet. Pour half

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Herb & Mozzarella Wrap

Serving Size 4 Ingredients 3/4  cup  (3 ounces) diced fresh mozzarella cheese 2  tablespoons  chopped fresh basil 2  tablespoons  chopped pitted kalamata olives 1  tablespoon  chopped fresh chives 1  tablespoon  chopped fresh oregano 1  teaspoon  olive oil 1/4  pound  thinly sliced pepper ham 16  asparagus spears, steamed and chilled (about 1/4 pound) 4  (8-inch) fat-free flour tortillas Instructions Combine the first 6 ingredients in a medium bowl. Cover and chill 2 hours.  Arrange 1 ounce of ham and 4 asparagus spears on each tortilla. Spoon about 1/3 cup cheese mixture over the asparagus, and roll up. Note: These wraps may be assembled up to 4 hours in advance, though the tortillas will begin to absorb moisture if prepared too far in advance. Pepper ham is available in the deli section of most supermarkets. If you are can’t find it, substitute regular ham, and add 1/4 teaspoon freshly ground black pepper

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Hearty Vegetable and Beef Stew

Hearty Vegetable and Beef Stew

Number of Servings 4 Ingredients 3/4 lb. boneless, lean chuck roast, trimmed of fat and cut into 1/2-in. cubes (2) 14 1/4-oz. cans fat-free beef broth 2 tsp. olive oil, divided 1 large onion, sliced 1/3 cup tomato paste 3 garlic cloves, minced 3 cup cubed carrots 3 cup cubed red potatoes 2 1/2 cups quartered mushrooms 1/2 cup red cooking wine 1/4 tsp. pepper (1) 8-oz. can cut green beans 2 tbsp. water 1 tbsp. cornstarch chopped fresh parsley (optional)   Instructions In medium saucepan, bring beef broth to boil. Boil 15 minutes or until reduced to 2 cups; remove from heat and set aside. In large Dutch oven, heat 1 teaspoon oil over medium-high heat. Add beef; brown on one side and remove from pan. Heat remaining oil in pan over medium-high heat; add onion, tomato paste and garlic; cook 5 minutes, stirring constantly. Return beef to pan;

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