Author: Sharon

Categories
Casseroles Main Dish Make Ahead Mexican Turkey

Mexican Lasagna

6 ounces turkey breast tenderloin
1 14½-ounce can dried tomatoes with basil, garlic and oregano
3/4 cup skim-milk ricotta cheese
1/3 cup plus 2 tbsp. shredded nonfat (real mozzarella) cheese
2 tbsp. nonfat liquid egg substitute
2 tbsp. chopped fresh cilantro
salt and freshly ground black pepper to taste
1/2 cup chopped white onion
1 tsp. minced roasted garlic
1/2 tbsp. chili powder
Preheat oven to 400º F.
In a food processor, chop up the turkey breast.
In a skillet, add onion and 2/3 cup chopped turkey.  Add tomatoes, garlic and chili powder, and cook about 2 minutes.  In a bowl mix together the ricotta cheese, 1/3 cup mozzarella cheese, egg substitute, cilantro, salt and pepper.
Line a nonstick 9-inch-round cake pan with one of the tortillas and spread the turkey mixture over the tortilla, leaving a 1-inch border. Place a second tortilla on top and spread with all of the ricotta mixture, again leaving a 1-inch border. Add a third tortilla and cover to within an inch of the outside with the remaining turkey mixture.  Top with the fourth tortilla and cover with aluminum foil.  Place in oven for 10 minutes, remove foil and sprinkle the remaining 2 tablespoons of mozzarella cheese over top and put back in oven for 2 minutes.
 8  Servings
Categories
Casseroles Chicken Main Dish Make Ahead Mexican

Mexican Chicken Casserole

1 cup fat-free, less-sodium chicken broth
2 (4.5-oz.) cans chopped green chilies, divided
1-3/4 lbs. skinned, boned chicken breasts
2 tsp. olive oil1 cup chopped onion
1 cup evaporated skim milk
1 cup shredded Monterey Jack cheese
1/4 cup (2 oz.) tub-style light cream cheese
1 (10-oz.) can enchilada sauce
12 6″ corn tortillas
Cooking spray
1/2 cup shredded reduced-fat extra-sharp cheddar cheese
1 oz. tortilla chips, crushed (about 6 chips)
Combine broth and 1 can of chilies in a large skillet; bring to a boil. Add chicken; reduce heat and simmer 15 minutes or until chicken is done, turning chicken once. Remove chicken from cooking liquid, reserving cooking liquid Cool chicken. Shred meat with two forks, and set aside.
Preheat oven to 350º F.
Heat oil in a large nonstick skillet over medium-high heat. Add 1 can of chilies and onion; saute 3 minutes or until soft. Add reserved cooking liquid, milk, Monterrey Jack, cream cheese, and enchilada sauce; stir well. Stir in shredded chicken; cook 2 minutes. Remove from heat.
Place 4 tortillas in the bottom of a 2-quart casserole coated with cooking spray. Spoon 2 cups chicken mixture over tortillas. Repeat layers twice, ending with chicken mixture. Sprinkle with cheddar cheese and chips. Bake at 350º degrees for 30 minutes or until thoroughly heated. Let stand 10 minutes before serving. Makes 8 one-cup servings.  
Categories
Beef Main Dish Make Ahead

Meatballs

2 pounds ground sirloin burger
3 slices bread, crumbled
1 egg
2 tablespoons milk
1 clove garlic, minced
1/4 teaspoon oregano
1 tablespoon ketchup
Salt and pepper
Mix together in large bowl.  Spread out on a flat baking dish lined with wax paper.  Cut into squares, use hands to shape each of these into a ball.  Cover with plastic wrap and freeze.  When frozen, place in Ziploc bags. 
12  Servings
Categories
Beef Main Dish

Marinated Steak

1 to 1 1/2 pounds flank steak, 1 inch thick, all visible fat removed
Marinade:
1/2 cup dry red wine, nonalcoholic red wine, or low-sodium beef broth
3 tablespoons minced fresh parsley
3 tablespoons tarragon vinegar or wine vinegar
1 teaspoon vegetable oil
1 tablespoon chopped fresh oregano or 1 teaspoon dried, crumbled
1 tablespoon chopped fresh tarragon or 1 teaspoon dried, crumbled
3 cloves garlic, crushed, or 1 1/2 teaspoons bottled minced garlic
1 bay leaf
1/2 teaspoon freshly ground pepper
Vegetable oil spray
Freshly ground pepper to taste
Place steak in an airtight plastic bag or in a baking dish. In a small nonmetallic bowl, combine marinade ingredients. Pour over steak and turn to coat. Cover and refrigerate for at least 8 hours, turning occasionally. Preheat broiler. Spray broiler pan with vegetable oil spray. Set aside. Remove steak from marinade, pat dry, and sprinkle with pepper. Place meat on prepared broiler pan. Broil 4 to 6 inches from heat until desired doneness, 4 to 7 minutes on each side for medium-well done, or 3 to 5 minutes on each side for medium-rare. Slice diagonally across the grain into thin slices. Cook s Tip on Beef Cuts: Steak on a cholesterol-lowering diet? Sure. Just select the cut of meat carefully and trim all visible fat. Besides flank steak, wise beef choices include tenderloin, sirloin, and round steak.     
Categories
Main Dish Pasta Vegetarian

Meatless Stroganoff

1 (10 oz) pkg No Yolks cholesterol free noodles
4 Veggie Burgers (The ones that look like real hamburgers)
1 Tbs. margarine or butter
2 cups mushrooms, sliced
1 onion, thinly sliced
1 clove garlic, minced
1 1/2 cup skim milk
2 Tbs. flour
1 Tbs lemon juice
1 Tbs ketchup
1/4 tsp salt
1/4 tsp dried dill weed
1/2 cup light sour cream

Cook noodles to desired doneness as directed on package.  Drain, keep warm.
Meanwhile, spray large nonstick skillet with cooking spray.  Cook burgers as directed on package.  Remove from skillet.  Cut into 3/4 inch pieces; set aside.

In the same skillet, melt the margarine or butter.  Add mushrooms, onion and garlic; cook and stir over medium-high heat for 4-6 minutes or until mushrooms and onions are crisp tender.  Remove from heat.

In small bowl with wire whisk, combine 1/4 cup of the milk, flour, lemon juice, ketchup, salt and dill; blend well.  Stir in remaining milk.  Stir into mushroom mixture in skillet; cook over medium heat until mixture boils and thickens, stirring constantly.  Boil and stir 1 minute.  Reduce heat to low; stir in burger pieces and sour cream.  Cook until thoroughly heated.  DO NOT BOIL!  (it will curdle)  Serve over hot cooked noodles.

Categories
Main Dish Pork

Marinated Pork Loin

1 tablespoon sesame oil
1 small onion, grated
2 teaspoons grated fresh ginger root or 3/4 teaspoon dry ginger
1 teaspoon grated fresh lemon peel
2 cloves garlic, crushed
1/4 cup light soy sauce
1 pound whole pork tenderloin
1/4 cup dry white wine
1/4 cup honey
1 tablespoon firmly packed dark brown sugar
In a small bowl, combine oil, onion, ginger, lemon peel, garlic and soy sauce. Stir to mix well. Set aside. Place pork loin in a glass bowl. Pour soy mixture over pork and turn to coat evenly. Cover and place in refrigerator to marinate overnight. Remove pork from marinade; drain well.
Preheat oven to 375ºF.  In a small bowl, combine wine, honey and brown sugar. Stir to mix well. Pour over pork, coating all sides of roast. Place in a shallow, nonstick pan and cook 25 to 30 minutes, or until internal temperature reaches 155 F to 160ºF.  Remove from oven and let rest 5 minutes. Slice and serve. Serve with steamed rice and snow peas.
Microwave Method for Cooking Pork Tenderloin: Season pork with salt-free garlic seasoning. Shield each end of the tenderloin with 1 inch of lightweight foil to prevent burning. Place on microwave-safe baking dish. Microwave for 3 minutes at high. Reduce power to 50 percent and microwave 5 more minutes. Remove foil shields, turn tenderloin over and cook 7 or 8 minutes longer or until meat thermometer reads 165 F. Remove and let sit covered until thermometer reads 170 F.    
4  Servings
Categories
Main Dish Seafood

Mahi Mahi with Asparagus and Cashews

1 Tbsp. vegetable oil
2/3 cup vertically sliced onion
1 1/2 Tbsp. minced peeled fresh ginger
1 Tbsp. grated orange rind8 garlic cloves, minced
4 (6-oz.) mahi mahi fillets
1 Tbsp. grated lemon rind
1 Tbsp. fresh lemon juice
1 Tbsp. low-sodium soy sauce
1 tsp. sherry vinegar or white wine vinegar
1 tsp. honey
1/2 tsp. dark sesame oil
1/4 tsp. salt
4 cups (about 1 1/4 pounds) asparagus, 1″ slices
1/4 cup coarsely chopped dry-roasted cashews
2 Tbsp. chopped fresh cilantro
2 cups hot cooked brown rice
Orange rind strips (optional)
NOTE: You can substitute any firm-fleshed, non-oily fillets such as monkfish, tilapia, cod or grouper.
Heat vegetable oil in a large nonstick skillet over medium-high heat. Add onion; sauté 1 minute. Add ginger, orange rind, and garlic; sauté 1 minute. Add fish; cook 3 minutes on each side or until lightly browned, stirring onion mixture in pan constantly to prevent burning. Sprinkle fish with lemon rind and juice.2. Combine soy sauce, vinegar, honey, sesame oil and salt in a medium bowl; add asparagus and cashews, tossing well to coat. Add asparagus mixture to pan; cook 4 minutes or until fish flakes easily when tested with a fork. Sprinkle with cilantro; serve over rice. Garnish with orange rind strips, if desired.
4  Servings
Categories
Beef Main Dish

Lazy day Roast

Vegetable oil spray
1 pound beef chuck roast, all visible fat removed, cut into cubes
1/2 cup dry red wine
1 1/4 cup homemade beef broth or low-sodium beef broth
3 tablespoons no-salt-added tomato paste
1/4 teaspoon garlic powder
1/4 teaspoon rosemary
1/4 cup flour
1 8-ounce package fresh mushrooms, sliced
1 cup chopped onion
2 medium potatoes, peeled and cubed
2 carrots, peeled and cubed
Preheat broiler. Lightly spray a broiler pan with vegetable oil spray. Place meat on prepared broiler pan and place in broiler. Allow meat to brown on all sides, turning frequently. Remove from broiler and set aside. Set oven to bake at 300ºF.  In 1 1/2-quart casserole, combine wine, broth, tomato paste, spices and flour. Stir to mix well. Place meat in casserole and add mushrooms and onion. Cover and bake 2 hours, add potatoes and carrots and bake an additional 45 minutes, or until meat and veggies are tender.
8  Servings
Categories
Asian Chicken Main Dish Pasta

Hot-as-Heck Chicken on Chinese Noodles With Peanut Sauce

Peanut Sauce:
2 tsp. peeled, chopped fresh ginger
2 tsp. chopped cilantro
2 cloves garlic
2 fresh jalapeno peppers
1/2 c. red wine vinegar
1/2 c. soy sauce
1 heaping cup creamy peanut butter
2 tsp. curry powder, toasted
1/4 c. honey
2 tsp. dark sesame oil
1 tbs. olive oil
4 (6 oz.) chicken breast halves
1/2 c. dry sherry
1 c. sweet hot chili sauce
1/2 lb. dried Chinese egg noodles, cooked al dente and tossed with a dash of vegetable oil
1/2 c. dry-roasted peanuts or cashews
3 to 4 green onions, minced
To prepare the peanut sauce, combine the ginger, cilantro, garlic, jalapenos, vinegar, soy sauce and peanut butter in the bowl of a food processor and process until smooth. Scrape down the sides of the bowl and add the curry powder, honey and sesame oil; process until smooth. Set aside.
Fill a pasta pot or medium stock pot with 8 to 10 cups of salted water and bring to a boil over high heat.
Meanwhile, in a very large sauté pan, heat the oil over high heat until smoking hot. Put the chicken breasts in the pan and brown them well, about 2 minutes on each side. Decrease the heat to medium and cook for another 2 to 3 minutes. Add the sherry, increase the heat to high, and cook until about half of the sherry remains, 2 to 3 minutes. Add the chili sauce and turn the breasts to coat them well. Decrease the heat to low and slowly simmer while you prepare the noodles.
Put the noodles in the pasta insert and set in the pot of boiling water or in the stock pot and cook for about 2 minutes to heat through. Strain the noodles and place in a large bowl. Toss them with 1/2 cup of the peanut sauce and place on a serving platter. Remove the chicken breasts from the sauce and slice. Place the chicken slices on the noodles and pour some of the remaining sauce over the top. Sprinkle with the roasted peanuts and scallions. Serve hot.
Categories
Beef Main Dish

Honey-Mustard Steak

1 6 oz. package wild and long grain rice, pilaf mix
1 1/2 pounds sirloin tip steaks, 1 inch thick
1/2 cup honey mustard
2 teaspoons freshly ground steak-house seasoning
1 bunch asparagus
Prepare rice pilaf mix according to pkg. directions, cooking about 20 minutes.
Meanwhile, heat gas grill to medium-high or prepare charcoal grill with medium-hot coals.  Brush both sides of sirloin liberally with 1/4 cup of the honey mustard.  Place on grill and cook about 5 minutes, turning to prevent burning.  Remove and set aside.  Trim ends of asparagus; brush lightly with 1 tablespoon of the honey mustard.  Place on grill and cook about 5 minutes, turning to prevent burning.  Remove and set aside.
To serve, cut asparagus into 1 inch pieces.  Stir into pilaf along with remaining 3 tablespoons honey mustard.  Slice sirloin across the grain.  Serve over pilaf.
 6  Servings