Easy Beef Goulash

I have been pretty busy lately and haven't been able to update this blog as frequently as I have in the past. But I am trying again to be more diligent at it.

Today I made Easy Beef Goulash for dinner and got to use the new pots and pans that my parents gave us for Christmas. It was pretty simple to make and didn't take a lot of time. I used whole wheat Rotini for the pasta and unsalted diced tomatoes.

The dish didn't have a ton of flavor and doesn't rank among my favorite low-calorie pastas that I've made, but it wasn't terrible either. After a little prodding, the kids ate their portion, and we were able to have plenty of leftovers for lunch tomorrow.

We ate the meal with some canned corn. The cost for the dinner was about $9.50 (whole wheat Rotini - $1.20, 1 pound sirloin - $5.50, green pepper - $0.50, diced tomatoes - $0.89, beef broth - $0.89, corn $0.50)

Prep/Total Time: 30-60 minutes

Yield: 6 servings

• 1 1/2 cups uncooked spiral pasta
• 1 pound boneless beef sirloin steak, cut into 1/8-inch-thick strips
• 1 tablespoon canola oil
• 1 medium onion, chopped
• 1 medium green pepper, chopped
• 1 can (14 1/2 ounces) diced tomatoes, undrained
• 1 1/2 cups water
• 1 cup reduced-sodium beef broth
• 1 1/2 teaspoons red wine vinegar
• 1 to 2 teaspoons paprika
• 1 teaspoon sugar
• 1/2 teaspoon salt
• 1/4 teaspoon caraway seeds
• 1/4 teaspoon pepper
• 2 tablespoons all-purpose flour
• 1/4 cup cold water

1. Cook pasta according to package directions. Meanwhile, in a large nonstick skillet, stir-fry beef in oil for 4-5 minutes or until meat is no longer pink. Add onion and green pepper; cook and stir for 2 minutes. Stir in tomatoes, water, broth, vinegar and seasonings. Bring to a boil. Reduce heat; cover and simmer for 15 minutes.
2. In a small bowl, combine flour and cold water until smooth. Add to skillet. Bring to a boil; cook and stir for 2 minutes or until thickened. Drain the pasta; stir into beef mixture.

Nutrition (One Serving 1 cup): 272 calories, 7 g fat, 2 g saturated fat, 45 mg cholesterol, 371 mg sodium, 29 g carbohydrate, 2 g fiber, 22 g protein.

Glorified Boston Butt

• 1 (3 1/2 to 4 lb) butt roast
• 2 tbsp. vegetable oil
• 1 (10 3/4 oz) Cream of Mushroom soup
• 1/2 cup water
• 1 cup onion, chopped
• 1 tsp. salt
• 1/4 tsp. pepper
• 1/8 tsp. red pepper flakes
• 1 bay leaf
• 1 1/2 lbs. potatoes, quartered
• 4 medium carrots, sliced
• 1 tbsp. Worcestershire sauce

1. Brown roast in hot oil in large Dutch oven. Pour off fat.
2. Combine soup and next 7 ingredients. Pour over roast. Cover and simmer 1 1/2 hours, stirring occasionally.
3. Add potatoes, carrots, and Worcestershire sauce. Cover and simmer 30 minutes or until vegetables are tender. Remove bay leaf.
4. Remove pot roast and vegetables to a serving platter, reserving drippings. Cook pan drippings over medium heat until slightly reduced. Serve gravy with roast.

Comments: Boston Butts were on sale this week so we got an eight pounder and cut it in half for this recipe. I really like the flavor, especially the gravy that it made. It tasted great over the vegetables and pork. The problem with Boston Butts is they have a lot of fat, so you really have to peal a lot of it away. We recently purchased a new stovetop Dutch oven that is really good for recipes like this. It cooks the meat as tender as a slow cooker, but in less than half the time.

Barbecued Turkey Pizza

Prep/Total Time: 20 minutes + standing prep, 25 minutes bake

Yield: 8 servings

• 1 cup water (70 to 80 degrees)
• 2 tablespoons olive oil
• 1 tablespoon sugar
• 1 teaspoon salt
• 3 cups all-purpose flour
• 2 teaspoons active dry yeast
• 3/4 cup barbecue sauce
• 1 1/2 cups cubed cooked turkey breast
• 1/2 cup fresh or frozen corn, thawed
• 1 small red onion, julienned
• 1 small green pepper, julienned
• 1 garlic clove, minced
• 1 cup (4 ounces) shredded park-skim mozzarella cheese
• 1/2 cup shredded reduced-fat cheddar cheese
• 1/4 cup grated Parmesan cheese

1. In a bread machine pan, place the first six ingredients in order suggested by manufacturer. Select dough setting (check dough after 5 minutes of mixing; add 1 to 2 tablespoons of water or flour if needed).
2. When cycle is complete, turn dough onto a lightly floured surface. Punch down; cover and let stand for 10 minutes. Roll dough into a 14-in. circle. Transfer to a 14-in. pizza pan coated with cooking spray; build up edges slightly.
3. Spread barbecue sauce over crust. Layer with half of the turkey, corn, onion, green pepper, garlic and cheese. Repeat layers. Bake at 400 for 25-30 minutes or until the crust is golden brown.

Nutrition: (1 slice) 366 calories, 9 g fat, 4 g saturated fat, 38 mg cholesterol, 663 mg sodium, 52 g carbohydrate, 2 g fiber, 20 g protein.

Comments: This is the first time I’ve tried making pizza and it turned out great. The dough was perfect, and we’ll use that recipe to make other kinds of pizza. We didn’t have cubed turkey breast so I used about 5 chicken tenders that I grilled and chopped up.

Ham Mushroom Fettuccine

Prep/Total Time: 25 minutes

Yield: 6 servings

• 12 ounces uncooked fettuccine
• 3/4 pound fully cooked lean ham, cubed
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 1/2 pound fresh mushrooms, sliced
• 1 tablespoon all-purpose flour
• 1/2 teaspoon dried rosemary, crushed
• 1/4 teaspoon pepper
• 1 1/4 cups fat-free evaporated milk
• 1/2 cup frozen peas, thawed
• 2 tablespoons reduced-fat sour cream

1. Cook fettuccine according to package directions. Meanwhile, in a large skillet, sauté ham in oil until lightly browned. Remove with a slotted spoon and set aside. Add onion to skillet; sauté for 4 minutes. Add mushrooms; sauté three minutes longer.
2. Stir in the flour, rosemary and pepper until blended. Gradually add milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Reduce heat; add peas and sour cream. Cook 2 minutes longer. Drain fettuccine; stir into the mushroom mixture. Add ham; heat through.

Nutrition: (1 1/3 cups) 334 calories, 8 g fat, 1 g saturated fat, 29 mg cholesterol, 876 mg sodium, 46 g carbohydrate, 3 g fiber, 21 g protein.

Comments: A great way to use up leftover ham and a nice alternative to other fettuccine recipes. We used turkey ham for the recipe.

Oven-Fried Chicken

Prep/Total Time: 10 minutes prep, 40 minutes bake

Yield: 6 servings

• 1/2 cup cornmeal
• 1/2 cup dry bread crumbs
• 1 teaspoon dried tarragon
• 1 teaspoon ground ginger
• 1/2 teaspoon salt
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon pepper
• 3 egg whites
• 2 tablespoons fat-free milk
• 1/2 cup all-purpose flour
• 6 bone-in chicken breast halves (6 ounces each)
• Refrigerated butter-flavored spray

1. In a shallow bowl, combine the first seven ingredients. In another shallow bowl, combine egg whites and milk. Place flour in a third shallow bowl. Coat chicken with flour; dip in the egg white mixture, then roll in cornmeal mixture.
2. Place in a 15-in. x 10-in. x 2-in. baking pan coated with cooking spray. Bake, uncovered, at 350 for 40 minutes. Spritz with butter-flavored spray. Bake 10-15 minutes longer or until juices run clear.

Nutrition: (1 chicken breast) 248 calories, 2 g fat, 1 g saturated fat, 63 mg cholesterol, 375 mg sodium, 24 g carbohydrate, 1 g fiber 30 g protein.

Comments: Not a huge fan of oven-fried chicken compared to normal fried chicken. The tastes don’t even compare. This wouldn’t be at the top of the list for low-fat meals to prepare with bone-in chicken breasts.

Refried Bean Enchiladas

Prep/Total Time: 20 minutes prep, 20 minutes bake

Yield: 6 servings

• 2 cups vegetarian refried beans
• 1 cup (8 ounces) 1% cottage cheese
• 1 1/2 cups (6 ounces) shredded reduced-fat cheddar cheese, divided
• 1 tablespoon olive oil
• 4 1/2 teaspoons all-purpose flour
• 1 tablespoon chili powder
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• 1 1/2 cups water
• 1 teaspoon cider vinegar
• 1/2 teaspoon dried minced onion
• 12 flour tortillas (6 inches)

1. In a large bowl, combine the beans, cottage cheese and 1 cup cheddar cheese; set aside. For sauce, in a large nonstick skillet, whisk the oil, flour, chili powder, garlic powder and salt until smooth. Gradually stir in the water, vinegar and onion. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from the heat.
2. Dip both sides of each tortilla into sauce. Place about 1/2 cup bean mixture down the center of each tortilla. Roll up and place seam side down in a 13-in. x 9-in. x 2-in. baking dish coated with cooking spray. Pour remaining sauce over top; sprinkle with remaining cheese. Cover and bake at 350 for 20-25 minutes or until heated through.

Nutrition: (2 enchiladas) 384 calories, 11 g fat, 5 g saturated fat, 22 mg cholesterol, 729 mg sodium, 48 g carbohydrate, 7 g fiber, 24 g protein.

Comments: Another flavorful and delicious vegetarian meal that is easy to make. This is another meal that could be prepared ahead of time.

Pork Chops with Red Cabbage

Prep/Total Time: 30 minutes

Yield: 5 servings

• 5 boneless pork loin chops (4 ounces each)
• 1 tablespoon olive oil
• 1 jar (16 ounces) shredded sweet-and-sour red cabbage, undrained
• 1 can (8 ounces) unsweetened pineapple chunks, drained
• 1 tablespoon minced fresh parsley
• 1 teaspoon dried minced onion
• 1 teaspoon dried oregano
• 1/4 teaspoon coarsely ground pepper
• Dash celery seed
• 1 small onion, peeled and halved

1. In a large nonstick skillet, brown pork chops on both sides in oil. In a bowl, combine the cabbage, pineapple, parsley, dried onion, oregano, pepper and celery seed. Cut each onion half into eight wedges; place over pork chops. Top with cabbage mixture.
2. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until meat juices run clear and onions are tender.

Nutrition: (1 pork chop with 1/2 cup cabbage mixture) 336 calories, 8 g fat, 2 g saturated fat, 57 mg cholesterol, 67 mg sodium, 43 g carbohydrate, 1 g fiber, 23 g protein.

Comments: This complete meal has a lot of sweet and salty taste with the cabbage and pineapple combined with the pork chop. We cut out the bone from our pork loin chops to make them boneless.

Five-Veggie Stir-Fry

Prep/Total Time: 20 minutes

Yield: 4 servings

• 2 tablespoons cornstarch
• 2 tablespoons sugar
• 1/2 teaspoon ground ginger
• 1 cup orange juice
• 1/4 cup reduced-sodium soy sauce
• 2 garlic cloves, minced
• 2 large carrots, sliced
• 2 cups broccoli florets
• 2 cups cauliflowerets
• 4 teaspoons olive oil, divided
• 1 cup quartered fresh mushrooms
• 1 cup fresh or frozen snow peas
• 4 cups hot cooked rice

1. In a small bowl, combine the cornstarch, sugar and ginger. Stir in orange juice, soy sauce and garlic until blended; set aside.
2. In a nonstick skillet or wok, stir-fry the carrots, broccoli and cauliflower in 3 teaspoons oil for 4-5 minutes. Add mushrooms, peas and remaining oil; stir-fry for 3 minutes. Stir orange juice mixture and add to the pan. Bring to a boil; cook and stir until thickened. Serve over rice.

Nutrition: (1 cup) 382 calories, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 648 mg sodium, 74 g carbohydrate, 3 g fiber, 9 g protein.

Comments: A good stir fry minus the meat. We used sugar snap peas instead of snow peas. The orange juice gave it a nice citrus flavor.

Tasty Lentil Tacos

Prep/Total Time: 10 minutes prep, 35 minutes cook

Yield: 6 servings

• 1 cup finely chopped onion
• 1 garlic clove, minced
• 1 teaspoon canola oil
• 1 cup dried lentils, rinsed
• 1 tablespoon chili powder
• 2 teaspoons ground cumin
• 1 teaspoon dried oregano
• 2 1/2 cups vegetable broth
• 1 cup salsa
• 12 taco shells
• 1 1/2 cups shredded lettuce
• 1 cup chopped fresh tomato
• 1 1/2 cups (6 ounces) shredded reduced-fat cheddar cheese
• 6 tablespoons fat-free sour cream

1. In a large nonstick skillet, sauté the onion and garlic in oil until tender. Add the lentils, chili powder, cumin and the oregano; cook and stir for 1 minute. Add broth; bring to a boil. Reduce heat; cover and simmer for 25-30 minutes or until the lentils are tender.
2. Uncover; cook for 6-8 minutes or until mixture is thickened. Mash lentils slightly. Stir in the salsa. Spoon about 1/4 cup lentil mixture into each taco shell. Top with the lettuce, tomato, cheese and sour cream.

Nutrition: (2 tacos) 361 calories, 12 g fat, 5 g saturated fat, 25 mg cholesterol, 874 mg sodium, 44 g carbohydrate, 12 g fiber, 19 g protein.

Comments: A fun and healthy alternative to the normal taco. We were surprised at the flavor the lentils provided using the homemade seasoning mixture. This recipe is a good one to prepare ahead a time and freeze for later.

Mustard-Glazed Pork Chops

Prep/Total Time: 30 minutes

Yield: 6 servings

• 1/2 cup packed brown sugar
• 1/3 cup Dijon mustard
• 5 tablespoons cider vinegar
• 2 tablespoons molasses
• 1 tablespoon ground mustard
• 6 bone-in pork loin chops (6 ounces each)

1. In a small saucepan, whisk the brown sugar, Dijon mustard, vinegar, molasses and ground mustard until blended. Bring to a boil over medium heat, stirring frequently. Reduce heat; cover and simmer for 2-3 minutes or until thickened.
2. Place pork chops in a 13-in. x 9-in. x 2-in. baking dish coated with cooking spray. Top with sauce; turn to coat. Bake, uncovered, at 350 for 18-22 minutes or until juices run clear, basting occasionally.

Nutrition: (1 pork chop) 258 calories, 9 g fat,  3 g saturated fat, 58 mg cholesterol, 397 mg sodium, 25 g carbohydrate, Trace fiber, 21 g protein.

Comments: A delicious barbecue sauce with mustard. We broiled both sides for a couple of minutes to give it more of a crispy topping.

Home-Style Coleslaw

Prep/Total Time: 20 minutes + chilling

Yield: 7 servings

• 8 cups finely shredded cabbage
• 1/2 cup shredded carrot
• 1/3 cup reduced-fat mayonnaise
• 1/3 cup fat-free sour cream
• 1 tablespoon sugar
• 2 teaspoon cider vinegar
• 1/2 teaspoon salt
• 1/4 teaspoon pepper

1. In a large bowl, combine cabbage and carrot. In a small bowl, combine the dressing ingredients. Pour over cabbage mixture; toss to coat. Cover and refrigerate for 6-8 hours or overnight.

Nutrition: (2/3 cup) 88 calories, 4 g fat, 1 g saturated fat, 5 mg cholesterol, 292 mg sodium, 12 g carbohydrate, 3 g fiber, 2 g protein.

Comments: We waited just about three hours before cracking it out, but even then it tasted good. I’m sure it will taste even better after sitting overnight. We liked that the dressing was light enough that the cabbage wasn’t drowning in it like a lot of coleslaw. You could actually taste the cabbage and carrots in it.

Breaded Pork Chops

Prep/Total Time: 10 minutes + chilling prep, 25 minutes bake

Yield: 6 servings

• 2 tablespoons all-purpose flour
• 4 egg whites
• 1/2 teaspoon Worcestershire sauce
• 1/2 teaspoon balsamic vinegar
• 1/8 teaspoon hot pepper sauce
• 3/4 cup dry bread crumbs
• 3 tablespoons grated Parmesan cheese
• 1/2 teaspoon dried thyme
• 1/4 teaspoon salt
• 1/4 teaspoon paprika
• 6 boneless pork loin chops (1/2 inch thick and 4 ounces each)
• Refrigerated butter-flavored spray

1. Place flour in a shallow dish. In another shallow dish, beat the egg whites, Worcestershire sauce, vinegar and hot pepper sauce. In a third dish, combine the bread crumbs, cheese, thyme, salt and paprika. Coat pork chops with flour. Dip into egg mixture, then coat with crumb mixture. Place on a plate; cover and refrigerate for 1 hour.
2. Place chops in a 13-in. x 9-in. x 2-in. baking dish coated with cooking spray; spritz chops with butter-flavored spray. Bake, uncovered, at 350 for 25-28 minutes or until juices run clear.

Nutrition: (1 pork chop) 250 calories, 8 g fat, 3 g saturated fat, 74 mg cholesterol, 372 mg sodium, 12 g carbohydrate, 1 g fiber, 29 g protein.

Comments: We broiled the pork chops on each side for a couple of minutes to help make it crispy on the outside. Next time we would cook it in a broiler pan so the juices can drip down. We used pork loin chops with the bone and just cut them out before preparing. We didn’t really care too much for the breading, but the meat was good.

Salsa Potato Salad

Prep/Total Time: 10 minutes+chilling

Yield: 7 servings

• 1/3 cup fat-free mayonnaise
• 2 tablespoons fat-free sour cream
• 1/4 cup salsa
• 1 tablespoon minced fresh parsley
• 3 cups cubed cooked unpeeled potatoes
• 1 celery rib, thinly sliced
• 1/4 cup chopped onion
• 1/2 cup shredded reduced-fat cheddar cheese

1. In a bowl, combine the mayonnaise, sour cream, salsa and parsley. In a large bowl, combine the potatoes, celery and onion. Add dressing and toss to coat. Stir in cheese. Cover and refrigerate for at least 1 hour before serving.

Nutrition: (1/2 cup) 101 calories, 2 g fat, 1 g saturated fat, 8 mg cholesterol, 194 mg sodium, 17 g carbohydrate, 2 g fiber, 4 g protein.

Comments: The salsa helps disguise the fact that this version of potato salad is low fat and besides a light red tint, you don’t even notice its in there. Tasted good after an hour of refrigeration, but tasted even better the next day.

Salsa Chicken Skillet

Prep/Total Time: 25 minutes

Yield: 4 servings

• 1 pound boneless skinless chicken breasts, cut into 1/2-inch pieces
• 2 teaspoons canola oil
• 1/2 pound fresh mushrooms, sliced
• 1 medium green pepper, chopped
• 3/4 cup chopped onion
• 1/2 cup chopped celery
• 1/2 cup frozen corn, thawed
• 1 garlic clove, minced
• 2 cups salsa
• 2 cups hot cooked rice
• 1/4 cup shredded reduced-fat cheddar cheese
• 1/2 cup reduced-fat sour cream

1. In a large skillet, sauté chicken in oil until no longer pink; drain and set aside. Coat skillet with cooking spray. Saute mushrooms, green pepper, onion, celery, corn and garlic for 6-8 minutes or until vegetables are tender. Add salsa and reserved chicken; heat through. Serve over rice. Top with cheese and sour cream.

Nutrition: (1 1/4 cups over 1/2 cup cooked rice with 1 tablespoon sour cream) 355 calories, 7 g fat, 2 g saturated fat, 66 mg cholesterol, 649 mg sodium, 39 g carbohydrate, 7 g fiber, 29 g protein.

Comments: I thought this dish was delicious and full of flavor. The salsa really added a lot to it since there are no other seasonings involved. I used medium salsa and, again, it was too hot for everybody else’s taste. They would have preferred a mild salsa. Leftovers tasted great even without the rice.

Chicken Jambalaya

Prep/Total Time: Prep 20 minutes, cook 1 hour

Yield: 6 servings

• 3/4 pound boneless skinless chicken breasts, cubed
• 3 cups reduced-sodium chicken broth
• 1 1/2 cups uncooked brown rice
• 4 ounces reduced-fat smoked turkey sausage, diced
• 1/2 cups thinly sliced celery with leaves
• 1/2 cup chopped onion
• 1/2 cup chopped green pepper
• 2 to 3 teaspoons Cajun or Creole seasoning
• 1 to 2 garlic cloves, minced
• 1/8 teaspoon hot pepper sauce
• 1 bay leaf
• 1 can (14 1/2 ounces) no-salt added diced tomatoes, undrained

1. In a large nonstick skillet lightly coated with cooking spray, sauté chicken for 2-3 minutes. Stir in the next 10 ingredients. Bring to a boil. Reduce heat; cover and simmer for 50-60 minutes.
2. Stir in tomatoes; cover and simmer 10 minutes longer or until liquid is absorbed and rice is tender. Remove from the heat; let stand for 5 minutes. Discard bay leaf.

The following spices may be substituted for the Creole seasoning; 1/2 teaspoon each paprika and the garlic powder, and a pinch each cayenne pepper, dried thyme and ground cumin.

Nutrition: (1 cup) 302 calories, 4 g fat, 1 g saturated fat, 43 mg cholesterol, 452 mg sodium, 45 g carbohydrate, 3 g fiber, 21 g protein.

Comments: I like Cajun food, so this was really good too me. However, to everybody else, it was a little too spicy. I thought it had a lot of flavor and it still tasted good the next day as leftovers.

Chicken Noodle Casserole

Prep/Total Time: 20 minutes prep, 15 minutes bake

Yield: 8 servings

• 2/3 cup chopped onion
• 1 garlic clove, minced
• 1 tablespoon olive oil
• 1 1/2 pounds boneless skinless chicken breasts, cut into 3/4-inch cubes
• 1 can (14 1/2 ounces) chicken broth
• 1 1/2 cups chopped carrots
• 3 celery ribs, chopped
• 1/2 teaspoon dried savory
• 3 tablespoons butter
• 3 tablespoons all-purpose flour
• 3/4 teaspoon salt
• 1/8 teaspoon white pepper
• 1 1/2 cups 2 % milk
• 1 1/4 cups shredded reduced-fat cheddar cheese
• 8 ounces wide egg noodles, cooked and drained.

1. In a large nonstick skillet, sauté onion and garlic in oil until tender. Add chicken; cook and stir until no longer pin. Add the broth, carrots, celery and savory. Bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until vegetables are tender.
2. In a saucepan, melt butter. Stir in the flour, salt and pepper until smooth. Gradually add milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from the heat; stir in cheese until melted. Pour over chicken mixture. Add noodles; mix well.
3. Transfer to a 3-qt. baking dish coated with cooking spray. Bake, uncovered, at 350 degrees for 15-20 minutes or until bubbly.

Nutrition: (1 cup) 343 calories, 11 g fat, 5 g saturated fat, 95 mg cholesterol, 681 mg sodium, 30 g carbohydrate, 2 g fiber, 31 g protein.

Comments: This is now one of Tammy’s favorites. It had really good flavor and tasted a lot like home made chicken noodle soup. We used 1/4 tsp ground sage instead of the savory and skim milk instead of the 2 % milk.

Chicken Pasta Primavera

Prep/Total Time: 20 minutes

Yield: 6 servings

• 6 ounces uncooked spaghetti
• 1 can (10 3/4 ounces) reduced-fat reduced-sodium condensed cream of chicken soup, undiluted
• 3/4 cup water
• 1 tablespoon lemon juice
• 1 1/2 teaspoon dried basil
• 3/4 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 package (16 ounces) frozen California-blend vegetables, thawed
• 4 cups cubed cooked chicken breast
• 3 tablespoons grated Parmesan cheese

1. Cook spaghetti according to package directions. Meanwhile, in a large saucepan, combine the soup, water, lemon juice, basil, garlic powder, salt and pepper. Stir in vegetables; bring to a boil. Reduce heat; cover and simmer for 3-5 minutes or until vegetables are tender.
2. Stir in the chicken; heat through. Drain spaghetti; add to chicken mixture and toss to coat. Sprinkle with Parmesan cheese.

Nutrition: (1 1/3 cups) 342 calories, 5 g fat, 2 g saturated fat, 78 mg cholesterol, 526 mg sodium, 36 g carbohydrate, 4 g fiber, 35 g protein.

Comments: We used fresh chicken, about 2 pounds, so it took longer since we had to cook it first. I thought it had a little too strong of a lemon juice flavor, so next time I would cut that down to about 1/2 a tablespoon. Overall, wasn’t bad.

Smoked Sausage with Pasta

Prep/Total Time: 25 minutes

Yield: 4 servings

• 4 ounces uncooked angel hair pasta
• 1/2 pound reduced-fat smoked turkey sausage, cut into 1/2-inch slices
• 2 cups sliced fresh mushrooms
• 2 garlic cloves, minced
• 4 1/2 teaspoons minced fresh basil or 1 1/2 teaspoons dried basil
• 1 tablespoon olive oil
• 2 cups julienned seeded plum tomatoes
• 1/8 teaspoon salt
• 1/8 teaspoon pepper

1. Cook the pasta according to the package directions. Meanwhile, in a large nonstick skillet, sauté the sausage, mushrooms, garlic and basil in oil until the mushrooms are tender.
2. Drain the pasta; add to the sausage mixture. Add the tomatoes, salt and pepper; toss gently. Heat through.

Nutrition: (1 1/4 cups) 258 calories, 9 g fat, 1 g saturated fat, 0 g cholesterol, 611 mg sodium, 30 g carbohydrate, 3 g fiber, 16 g protein.

Comments: We used dried basil rather than fresh for the meal. It tasted alright. I like turkey, but I’m not a big fan of turkey sausage over pork sausage. It tasted a lot like having cut up pieces of hot dog. Was a really quick meal to prepare.

Crispy French Toast

Prep/Total Time: 30 minutes

Yield: 12 slices

• 1/2 cup egg substitute
• 1/2 cup fat-free milk
• 1/4 cup orange juice
• 1 teaspoon vanilla extract
• Dash ground nutmeg
• 12 slices day-old French bread (3/4 inch thick)
• 1 1/2 cups crushed cornflakes

1. In a shallow dish, combine the egg substitute, milk, orange juice, vanilla and nutmeg. Add bread; soak for 5 minutes, turning once. Coat both sides of each slice with cornflake crumbs.
2. Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake at 425 for 10 minutes; turn. Bake 5-8 minutes longer or until golden brown.

Nutrition: (1 slice) 147 calories, 1 g fat, Trace saturated fat, Trace cholesterol, 359 mg sodium, 28 g carbohydrate, 1 g fiber, 5 g protein.

Comments: Had a different taste to them, but weren’t bad. We ate them with turkey bacon and hash browns. Next time I would just coat each side in the liquid rather than soak for 5 minutes. The bread came out a little soggy.

Crumb-Topped Scallops

Prep/Total Time: 15 minutes

Yield: 4 servings

• 1/4 cup dry bread crumbs
• 1 tablespoon margarine, melted
• 1 to 2 teaspoons dried parsley flakes
• 1 pound sea scallops
• 6 fresh mushrooms, quartered
• 1 tablespoon white wine or reduced-sodium chicken broth
• 1 1/2 teaspoons lemon juice
• 1/4 teaspoon dried thyme
• 1/8 teaspoon garlic powder
• 1/8 teaspoon seasoned salt
• 1/8 teaspoon pepper
• Lemon wedges, optional

1. In a small bowl, combine bread crumbs, margarine and parsley; set aside. Place scallops and mushrooms in a 9-in. microwave-safe pie plate. Combine wine or broth, lemon juice and seasonings; pour over the scallop mixture.
2. Cover and microwave at 50% power for 1 1/2 minutes; drain. Sprinkle with crumb mixture. Cover and microwave at 50% power 3 1/2 minutes longer or until scallops are opaque, stirring once. Serve with lemon if desired.

Nutrition: (prepared with reduced-sodium broth) 162 calories, 4 g fat, 0 g saturated fat, 38 mg cholesterol, 321 mg sodium, 10 g carbohydrate, 1 g fiber, 21 g protein.

Comments: It was okay, but not the best scallops I’ve had. I’m the only one that ate them. Everybody else spit them out after one bite. Really quick to make. I’m not sure I like my scallops microwaved. I’d rather have them grilled.

Black Bean Fajitas

Prep/Total Time: 10 minutes

Yield: 4 servings

• 1/2 cup each julienned sweet yellow and red peppers
• 1 can (15 ounces) black beans, rinsed and drained
• 4 flour tortillas (6 inches), warmed
• 1 medium tomato, seeded and chopped
• 1/2 cup salsa
• 1/2 cup shredded reduced-fat cheddar cheese
• 1/4 cup fat-free sour cream

1. Place the yellow and red pepper in a microwave-safe bowl. Cover and microwave on high for 2 minutes or until crisp-tender. Add beans; cover and cook 1 minute longer or until heated through.
2. Spoon 1/2 cupful down the center of each tortilla; top with tomato, salsa, cheese and sour cream. Fold in half.

Nutrition: (1 fajita) 257 calories, 6 g fat, 2 g saturated fat, 13 mg cholesterol, 671 mg sodium, 36 g carbohydrate, 6 g fiber, 13 g protein.

Comments: Great for when you want a good meal done quick. Has a good flavor considering there is no sauce and no meat.

New York Cheesecake

Cost: About $16 ($1.36 per serving) - graham crackers ($2.29), low-fat cottage cheese ($1.65), light cream cheese ($1.89 x 2), plain yogurt ($2.19), lemon ($0.50), strawberries ($3.50), strawberry jam ($2.39).

Yield: 12 servings

Crust

• 9 whole graham crackers (5 ounces), broken into rough pieces and processed in a food processor to fine even crumbs (about 1 1/4 cups)
• 4 tablespoons (1/2 stick) unsalted butter, melted
• 1 tablespoon sugar

Filling

• 1 pound 1 percent (low fat) cottage cheese
• 1 pound light cream cheese, at room temperature (sold in tubs - takes 2)
• 8 ounces (1 cup) low-fat yogurt cheese (make yourself)
• 1 1/2 cups (10 1/2 ounces) sugar
• 1/4 teaspoon salt
• 1/2-1 teaspoon grated zest from 1 lemon
• 1 tablespoon vanilla extract
• 3 large eggs, at room temperature
• Vegetable oil spray
• Fresh strawberry topping (optional)

1. For the crust: Adjust an oven rack to the middle position and heat the oven to 325 degrees. In a medium bowl, stir together the graham cracker crumbs, melted butter, and sugar until combined. Transfer the mixture to a 9-inch springform pan and press evenly into the pan bottom. Bake the crust until fragrant and beginning to brown 10 to 15 minutes. Cool on a wire rack. Increase the temperature to 500 degrees.
2. For the Filling: Meanwhile, line a medium bowl with a clean dish towel or several layers of paper towels. Spoon the cottage cheese into the bowl and let drain for 30 minutes.
3. Process the drained cottage cheese in a food processor until smooth and no visible lumps remain, about 1 minute, scraping down the bowl as needed. Add the cream cheese and yogurt cheese and continue to process until smooth, 1 to 2 minutes, scraping down the sides of the bowl as needed. Add the sugar, salt, lemon zest, and vanilla and continue to process until smooth, about 1 minute, scraping down the sides of the bowl as needed. With the processor running, add the eggs one at a time and continue to process until smooth.
4. Being careful not to disturb the baked crust, spray the insides of the springform pan with vegetable oil spray. Set the springform pan on a rimmed baking sheet. Pour the processed cheese mixture into the cooled crust.
5. Bake for 10 minutes. Without opening the oven door, reduce the oven temperature to 200 degrees and continue to bake until an instant-read thermometer inserted into the center of the cheesecake reads 150 degrees, about 1 1/2 hours.
6. Transfer the cake to a wire rack and run a paring knife around the edge of the cake to loosen. Cool the cake at room temperature until barely warm, 2 1/2 to 3 hours, running a paring knife around the edge of the cake every hour or so. Wrap the pan tightly in plastic wrap and refrigerate until cold, at least 3 hours.
7. To unmold the cheesecake, wrap a hot kitchen towel around the springform pan and let stand for 10 minutes. Remove the sides of the pan and blot any excess moisture from the top of the cheesecake with paper towels. Let the cheesecake stand at room temperature about 30 minutes before slicing.

Nutrition: Cal 340, Fat 13 g, Sat fat 8 g, Chol 85 mg, Carb 41 g, Protein 11 g, Fiber 0 g, Sodium 530 mg.

Per Serving with Topping: Cal 400, fat 13 g, sat fat 8 g chol 85 mg, carb 57 g, protein 11 g, fiber 1 g, sodium 540 mg.

Fresh Strawberry Topping

Yield: 3 cups

• 1 pound strawberries, hulled and cut lengthwise into 1/4 to 3/8 inch wedges
• 1/4 cup sugar
• 1/2 cup strawberry jam
• 1 tablespoon juice from 1 lemon

1. Toss the berries, sugar, and salt in a medium bowl and let stand until the berries have released some juice and the sugar has dissolved, about 30 minutes, tossing occasionally to combine.
2. Process the jam in a food processor until smooth, about 8 seconds. Transfer the jam to a small saucepan and bring to a simmer over medium-high heat. Simmer, stirring frequently, until dark and no longer frothy, about 3 minutes. Stir in the lemon juice, then gently stir the warm jam into the strawberries. Cover with plastic wrap and refrigerate until cold, at least 2 hours or up to 12. To serve, spoon a portion of sauce over individual slices of cheesecake.

Nutrition: (1/4 cup) Cal 60, Fat 0 g, Sat Fat 0 g, Chol 0 mg, Carb 16 g, Protein 0 g, Fiber 1 g, Sodium 10 mg.

Comments: This recipe cuts 240 calories, 30 grams of fat, 18 grams of saturated fat and 180 mg of cholesterol from the original recipe and you wouldn’t even know it’s the light version. At 400 calories with topping, it still is a once in awhile treat. It took about two days to prepare everything for the cake, but it was worth it. The cake was creamy and delicious. Definitely restaurant quality.

You need to use light cream cheese, which is sold in a tub and not in the blocks. The 1 percent cottage cheese is low fat cottage cheese. The easiest way to get the yogurt cheese is to make it yourself. To make 1 cup of it you get 16 ounces (2 cups) plain low-fat yogurt. Make sure the yogurt is a name brand like Danon. I tried using a Schnucks generic version and it didn't turn out because the yogurt wasn't as thick. Line a fine-mesh strainer set over a deep container with 3 paper coffee filters or a double layer of cheesecloth. Spoon the yogurt into the lined strainer, cover, and refrigerate. After 10 to 12 hours, about 1 cup of the liquid will have drained out of the yogurt, and the yogurt will have a creamy, cream cheese like consistency. You can also use yogurt cheese instead of cream cheese for a spread. An easy way to hull the strawberry is to use a large straw cut to 4 inches. Push the straw up from the bottom and it will create a hole in the strawberry and knock off the top.

Autumn Pot Roast

Prep/Total Time: 30 minutes + cooling prep, 2 3/4 hours bake

Yield: 8 servings

• 1 boneless beef rump roast (about 3 pounds), tied
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 2 teaspoons canola oil
• 3/4 cup fresh or frozen cranberries
• 1/2 cup water
• 1/4 cup sugar
• 1 cup reduced-sodium beef broth
• 1/3 cup prepared horseradish, drained
• 1 cinnamon stick (3 inches)
• 3 whole cloves
• 16 pearl onions
• 2 medium sweet potatoes (about 1 1/2 pounds), peeled and cut into 3/4-inch cubes
• 16 baby carrots
• 4 teaspoons cornstarch
• 2 tablespoons cold water

1. Sprinkle meat with salt and pepper. In a Dutch oven, brown meat in oil. Drain and remove from the heat. In a large saucepan, combine cranberries, water and sugar. Cook and stir over medium heat until cranberries pop and liquid is slightly thickened, about 8 minutes. Remove from the heat.
2. Add the broth and horseradish; pour over meat. Place cinnamon stick and cloves in a double thickness of cheesecloth; bring up corners of cloth and tie with kitchen string to form a bag. Add to Dutch oven. Cover and bake at 325 for 2 hours.
3. Meanwhile, in a large saucepan, bring 6 cups water to a boil. Add pearl onions; boil for 3 minutes. Drain and rinse in cold water; peel and set aside. Add sweet potatoes to Dutch oven. Cover and cook 15 minutes longer. Add carrots and onions; cover and cook 30-40 minutes more or until vegetables and meat are tender. Remove meat and vegetables; keep warm. Discard spice bag.
4. Cool pan juices for 10 minutes; transfer to a blender. Cover and process until smooth; return to pan. Combine cornstarch and cold water until smooth. Gradually whisk into pan juices. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Serve with meat and vegetables.

Nutrition: (3 ounces cooked beef with 3/4 cup vegetables and 3 tablespoons gravy) 328 calories, 9 g fat, 3 g saturated fat, 83 mg cholesterol, 235 mg sodium, 31 g carbohydrate, 4 g fiber, 29 g protein.

Comments: We used a 3 pound chuck roast and didn’t tie it. We also couldn’t find fresh or frozen cranberries so we used about a 1/2 cup of whole berry cranberry sauce instead. The flavors in this meal were amazing. The sweet cinnamony taste was a nice change from the normal potato and carrot pot roast. It was also nice to be able to pull out the Dutch oven.

Buttermilk Biscuits

Prep/Total Time: 20 minutes prep, 15 minutes bake

Yield: 8 biscuits

• 2 cups all-purpose flour
• 3 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 3 tablespoons cold butter
• 3/4 to 1 cup buttermilk
• 1 tablespoon fat-free milk

1. In a bowl, combine the flour, baking powder, baking soda and salt; cut in butter until mixture resembles coarse crumbs. Stir in enough buttermilk just to moisten dough.
2. Turn onto a lightly floured surface; knead 3-4 times. Pat or roll to 3/4-in. thickness. Cut with a floured 2-1/2 in. biscuit cutter. Place on a baking sheet coated with cooking spray. Brush with milk. Bake at 450 for 12-15 minutes or until golden brown.

Nutrition: (1 biscuit) 164 calories, 5 g fat, 3 g saturated fat, 13 mg cholesterol, 382 mg sodium, 25 g carbohydrate, 1 g fiber, 4 g protein.

Comments: Have just as much flavor as the regular biscuits. Nice as buttery, and you don’t feel guilty eating a few extra. We made the biscuits smaller so there was a 16 biscuit yield and allowed us to have two for a serving.

Savory Roasted Chicken

Prep/Total Time: 10 minutes prep, 1-1/2 hours + standing cook

Yield: 10 servings

• 1 roasting chicken (6 to 7 pounds)
• 1 teaspoon onion salt
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried savory
• 1/4 teaspoon grated orange peel
• 1/4 teaspoon pepper
• 1 teaspoon canola oil

1. Place chicken on a rack in a shallow roasting pan. Carefully loosen the skin above the breast meat. Combine the onion salt, thyme, savory, orange peel and pepper; rub half of the herb mixture under the loosened skin. Rub chicken skin with oil; sprinkle with remaining herb mixture.
2. Bake at 375 for 1 1/2 to 2 hours or until a meat thermometer reads 180. Let stand for 10-15 minutes. Remove skin before carving. Skim fat and thicken pan juices for gravy if desired.

Nutrition: (4 ounces cooked chicken, skin removed, calculated without gravy) 197 calories, 8 g fat, 2 g saturated fat, 86 mg cholesterol, 267 mg sodium, trace carbohydrate, trace fiber, 29 g protein.

Comments: Not a bad rub. We don’t cook whole chickens that often, but this tasted pretty good. We used a 5 pound chicken and substituted 1/4 teaspoon of ground sage instead of the dried savory.

Veggie Macaroni Salad

Prep/Total Time: 35 minutes + chilling

Yield: 10 servings

• 2 cups uncooked elbow macaroni
• 1 large tomato, seeded and chopped
• 1 cup frozen peas, thawed
• 1/2 cup shredded reduced-fat cheddar cheese
• 1/2 cup chopped celery
• 1 hard-cooked egg, chopped
• 2 green onions, sliced

Dressing

• 3/4 cup reduced-fat mayonnaise
• 1 cup fat-free plain yogurt
• 2 tablespoons sugar
• 1 tablespoon prepared mustard
• 1/8 teaspoon celery seed

1. Cook macaroni according to package directions; drain and rinse in cold water. In a large bowl, combine the macaroni, tomato, peas, cheese, celery, egg and onions.
2. In a small bowl, combine the dressing ingredients. Pour over macaroni mixture and toss to coat. Refrigerate until serving.

Nutrition: (3/4 cup) 234 calories, 8 g fat, 2 g saturated fat, 31 mg cholesterol, 246 mg sodium, 32 g carbohydrate, 2 g fiber, 8 g protein.

Comments: With the egg, I took out the egg yolk since I don’t like it in salads. It tasted really good and in my opinion, is one of the best macaroni salads that I’ve had. Usually it tastes too strong with the mayonnaise. I think the yogurt makes all the difference.

Crispy Baked Cauliflower

Prep/Total Time: 20 minutes prep, 15 minutes bake

Yield: 6 servings

• 4 cups cauliflowerets
• 6 tablespoons all-purpose flour
• 1/4 teaspoon garlic powder
• 1/4 teaspoon paprika
• 1/4 teaspoon pepper
• 2 1/2 cups cornflakes, crushed
• 2 egg whites

1. Place cauliflower in a saucepan with a small amount of water. Cover and cook for 5-10 minutes or until crisp-tender; drain.
2. In a small resealable plastic bag, combine flour, garlic powder, paprika and pepper. Place cornflake crumbs in another resealable plastic bag. Lightly beat egg whites in a shallow bowl. Toss the cauliflowerets one at a time in flour mixture, then roll in egg whites and coat with crumbs. Place on a baking sheet coated with cooking spray. Bake at 425 for 15-20 minutes or until golden brown. Serve immediately.

Nutrition: (3/4 cup) 92 calories, Trace fat, 0 g saturated fat, 0 mg cholesterol, 145 mg sodium, 19 g carbohydrate, 0 g fiber, 4 g protein.

Comments: I thought this was going to taste better than it did. It looked really pretty, but the taste was bland. We dipped them in some light Ranch dressing to add flavor.

Pork Picante

 Prep/Total Time: 25 minutes

Yield: 6 servings

• 1/3 cup all-purpose flour
• 1 teaspoon chili powder
• 1/2 teaspoon ground cumin
• 1/4 teaspoon garlic powder
• 1/4 teaspoon cayenne pepper
• 1 1/2 pounds pork tenderloin, cut into 3/4-inch cubes
• 1 tablespoon canola oil
• 1 cup salsa
• 1/3 cup peach preserves
• Hot cooked rice, optional

1. In a large resealable plastic bag, combine the flour, chili powder, cumin, garlic powder and cayenne. Add the pork a few pieces at a time and shake to coat.
2. In a large nonstick skillet or wok, brown pork in oil. Add salsa and peach preserves; cover and simmer for 10-15 minutes or until meat is no longer pink. Serve over rice if desired.

Spice It Up: To give Pork Picante even more zip and heat, use hot salsa rather than mild and add a diced jalapeno pepper. You can also add some dried chipotle chili pepper to the seasoning mix.

Nutrition: (2/3 cup without rice): 237 calories, 6 g fat, 2 g saturated fat, 63 mg cholesterol, 236 mg sodium, 19 g carbohydrate, 2 g fiber, 23 g protein.

Comments: Super quick to make and tastes very good. We ate it over rice. I used a 2 pound pork tenderloin, which made about 8 servings. The standard recipe was already spicy enough for us.

Horseradish-Crusted Turkey Tenderloins

Prep/Total Time: 10 minutes prep/25 minutes bake

Yield: 4 servings

• 2 tablespoons reduced-fat mayonnaise
• 2 tablespoons prepared horseradish
• 1 pound turkey tenderloins
• 1/2 cup soft bread crumbs
• 2 tablespoons minced fresh parsley
• 2 tablespoons chopped green onion

Sauce

• 1/4 cup reduced-fat mayonnaise
• 1/4 cup fat-free plain yogurt
• 2 tablespoons fat-free milk
• 1 tablespoon prepared horseradish
• 1 tablespoon Dijon mustard
• 1/4 teaspoon paprika

1. Combine mayonnaise and horseradish; spread over turkey. In a shallow dish, combine the bread crumbs, parsley and onion. Roll turkey in crumb mixture to coat.
2. Place in an 11-in. x 7-in. x 2-in. baking dish coated with cooking spray. Bake, uncovered, at 425 for 25-30 minutes or until a meat thermometer reads 170.
3. In a small bowl, combine the sauce ingredients. Slice turkey; serve with sauce.

Crumb Clue: To make fresh bread crumbs, tear slices of fresh white, French or whole wheat bread into 2-in. pieces. Place in a food processor or blender; cover and pulse several times to make coarse crumbs. One slice of bread yields about 1/2 cup crumbs.

Nutrition: (3 ounces cooked turkey with 3 tablespoons sauce: 237 calories, 9 g fat, 2 g saturated fat, 85 mg cholesterol, 404 mg sodium, 8 g carbohydrate, 1 g fiber, 29 g protein.

Comments: We doubled the recipe since the tenderloin we got was nearly two pounds. However, we found out you don’t need to double the sauce even if you double the recipe. We had way too much left over. The only turkey tenderloin that I could find at the grocery store was one of those packaged and flavored kind. But, after using it, next time I would just try to find a boneless turkey breast. I tried to rinse of the seasoning on the packaged tenderloin, but there was still some left on it. The meal tasted good and everybody ate it. The kids like to eat every meat lately with barbecue sauce, and that’s what they did with this.

Seasoned Turkey Burgers

Prep/Total Time: 20 minutes prep/20 minutes cook

Yield: 5 servings

• 1/2 cup herb-seasoned stuffing croutons
• 1 pound ground turkey breast
• 1 small onion, finely chopped
• 5 hamburger buns, split
• Lettuce leaves, onion, tomato slices and fat-free mayonnaise, optional

1. Crush or process stuffing croutons into fine crumbs. In a bowl, combine crumbs, turkey and onion. Shape into five patties.
2. Broil or grill over medium-hot heat for 8-10 minutes, turning once. Serve on buns with lettuce, onion, tomato and mayonnaise if desired.

Nutrition: (1 burger calculated without bun, lettuce, onion, tomato and mayonnaise) 124 calories, 1 g fat, 0 g saturated fat, 45 mg cholesterol, 163 mg sodium, 5 g carbohydrate, 0 g fiber, 23 g protein.

Comments: I really like this. I grilled them and added lettuce, tomato, onion, horseradish sauce, ketchup and Dijon mustard. It satisfied my craving for a burger and was a lot more healthy. However, the rest of the family has a hard time eating regular homemade hamburgers and so I am the pretty much the only one who will eat them.

Peanut Butter Cookies

Prep/Total Time: 15 minutes + freezing prep/10 minutes + cooling cook

Yield: 2 dozen

• 3 tablespoons butter, softened
• 2 tablespoons reduced-fat peanut butter
• 1/2 cup packed brown sugar
• 1/4 cup sugar
• 1 egg white
• 1 teaspoon vanilla extract
• 1 cup all-purpose flour
• 1/4 teaspoon baking soda
• 1/8 teaspoon salt

1. In a large mixing bowl, cream the butter, peanut butter and sugars. Add egg white; beat until blended. Beat in vanilla. Combine flour, baking soda and salt; gradually add to the creamed mixture. Shape into 8-in. roll; wrap in plastic wrap. Freeze for 2 hours or until firm.
2. Unwrap and cut into slices, about 1/4 in. thick. Place 2 in. apart on baking sheets coated with cooking spray. Flatten with a fork. Bake at 350 for 6-8 minutes for chewy cookies or 8-10 minutes for crisp cookies. Cool for 1-2 minutes before removing to wire racks; cool completely.

Nutrition: (1 cookie) 62 calories, 2 g fat, 1 g saturated fat, 4 mg cholesterol, 64 mg sodium, 11 g carbohydrate, 1 g fiber, 1 g protein.

Comments: These cookies tasted really good. They tasted pretty much like regular peanut butter cookies. They were easy to make with items we had around the house.

Spiced Beef Roast

Prep/Total Time: 25 minutes + marinating prep/2 1/4 hours+ standing cook

Yield: 8 servings

• 1 medium onion, thinly sliced
• 1 cup white vinegar
• 1/2 cup beef broth
• 1/2 cup packed brown sugar
• 1 bay leaf
• 1 teaspoon ground ginger
• 3/4 teaspoon salt
• 1/2 teaspoon each ground allspice, cinnamon and nutmeg
• 1/2 teaspoon pepper
• 1/8 teaspoon cayenne pepper
• 1 boneless beef sirloin tip roast or round roast (2 pounds)
• 3/4 cup each chopped dried plums and apricots
• 1/4 cup golden raisins
• 1 teaspoon cornstarch
• 2 tablespoons cold water

1. For marinade, combine the onion, vinegar, broth, brown sugar, bay leaf and seasonings in a small saucepan. Cook and stir over medium heat until sugar is dissolved. Cool to room temperature.
2. Pierce roast several times with a meat fork; place in a large resealable plastic bag. Add cooled marinade. Seal bag and turn to coat; refrigerate for 8 hours or overnight.
3. Place the meat and the marinade in an ungreased 11-in. x 7-in. x 2-in. baking dish. Bake, uncovered, at 325 for 1 1/2 hours. Stir in dried fruit and raisins. Bake 45-55 minutes longer or until meat and fruit are tender. Discard bay leaf. Remove roast to a platter; let stand for 10 minutes before slicing.
4. For gravy, combine cornstarch and water until smooth. Pour the pan juices into a saucepan; gradually stir in cornstarch mixture. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with beef.

Nutrition: (3 ounces cooked beef with 2 tablespoons gravy) 317 calories, 6 g fat, 2 g saturated fat, 71 mg cholesterol, 285 mg sodium, 38 g carbohydrate, 4 g fiber 26 g protein.

Comments: This is the meal I made myself for father’s day this year, and it was bursting with flavor. The tastes were exquisite and unlike any other roast beef I’ve had. The spices and fruit gave it a exotic look and flavor. However, others in the family didn’t care for the dried fruit gravy, but it tasted good without it. In fact, you could probably do this recipe without the fruit if you wanted.

Garlic-Chive Mashed Potatoes

Prep/Total Time: 30 minutes

Yield: 10 servings

• 3 1/2 pounds russet potatoes (about 5 larger), peeled and quartered.
• 3 garlic cloves, peeled
• 1/8 teaspoon paprika
• 1 1/2 cups (12 ounces) fat-free sour cream
• 1 cup reduced-sodium chicken broth, warmed
• 2 tablespoons minced chives
• 1 teaspoon salt
• 1/4 teaspoon pepper

1. Place the potatoes, garlic and paprika in a large saucepan or Dutch oven; cover with water. Bring to a boil. Reduce heat; cover and cook for 15-20 minutes or until potatoes are tender. Drain.
2. In a large mixing bowl, beat potatoes and garlic. Add the sour cream, broth, chives, salt and pepper; beat until smooth.

Nutrition: (3/4 cup) 152 calories, 1 g fat, 1 g saturated fat, 0 mg cholesterol, 354 mg sodium, 33 g carbohydrate, 2 g fiber, 5 g protein.

Comments: The taste was good, but our came out a little runny. Next time I would add the broth a little at a time until I had the desired texture.

Southwestern Hominy

 

Prep/Total Time: 5 minutes prep, 30 minutes bake

Yield: 12 servings

• 1 cup chopped onion
• 2 garlic cloves, minced
• 2 cans (15 1/2 ounces each) yellow hominy, drained
• 2 cups chopped tomatoes
• 1 can (4 ounces) chopped green chilies
• 1 teaspoon chili powder
• 1/2 teaspoon ground cumin
• 1/4 teaspoon pepper
• 1/2 cup shredded reduced-fat cheddar cheese

1. In a large skillet coated with cooking spray, sauté onion and garlic until tender. Add the hominy, tomatoes, chilies, chili powder, cumin and pepper; mix gently.
2. Transfer to a 2-qt. baking dish coated with cooking spray. Bake, uncovered, at 350 for 25 minutes. Sprinkle with cheese; bake 5 minutes longer or until the cheese is melted.

Nutrition: (serving 1/2 cup) 76 calories, 1 g fat, 0 g saturated fat, 1 mg cholesterol, 223 mg sodium, 14 g carbohydrate, 0 g fiber, 3 g protein.

Comments: This was the first time we’ve made anything using hominy. It’s has a different taste. Although it looks like corn, I would compare the taste more to corn tortillas. The dish was good and definitely something I’d try again.

Perfect Turkey

Prep/Cook Time: 30 minutes prep, 4 hours cook

Yield: 24 servings

• 1 (18 pound) whole turkey, neck and giblets removed
• 2 cups kosher salt
• 1/2 cup butter, melted
• 2 large onions, peeled and chopped
• 4 carrots, peeled and chopped
• 4 stalks celery, chopped
• 2 sprigs fresh thyme
• 1 bay leaf
• 1 cup dry white wine

1. Rub the turkey inside and out with the kosher salt. Place the bird in a large stock pot and cover with cold water. Place in refrigerator, and allow the turkey to soak in the salt and water mixture 12 hours, or overnight.
2. Preheat oven to 35o degrees F. Thoroughly rinse the turkey, and discard the brine mixture.
3. Brush the turkey with 1/2 the melted butter. Place breast side down on a roasting rack in a shallow roasting pan. Stuff the turkey cavity with 1 onion, 1/2 the carrots, 1/2 the celery, 1 sprig of thyme, and the bay leaf. Scatter the remaining vegetables and thyme around the bottom of the roasting pan, and cover with the white wine.
4. Roast uncovered 3 1/2 to 4 hours in the preheated oven, until the internal temperature of the thigh reaches 180 degrees F. Carefully turn the turkey breast side up about 2/3 through the roasting time, and brush with the remaining butter. Allow the bird to stand about 30 minutes before carving.

Comments: Turkey breast with bone were on sale at the grocery store and we found this recipe as we were looking for a way to cook it. I didn’t use as much salt for it and I used dried thyme instead of the fresh sprigs. The turkey came out nice and moist with the outside layer a golden brown.

Broiled Tilapia Parmesan

Prep/Cook Time: 5 minutes prep, 10 minutes cook

Yield: 8 servings

• 1/2 cup Parmesan cheese
• 1/4 cup butter, softened
• 3 tablespoons mayonnaise
• 2 tablespoons fresh lemon juice
• 1/4 teaspoon dried basil
• 1/4 teaspoon ground black pepper
• 1/8 teaspoon onion powder
• 1/8 teaspoon celery salt
• 2 pounds tilapia fillets

1. Preheat your oven’s broiler. Grease a broiling pan or line pan with aluminum foil.
2. In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
3. Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.

Nutrition: 203 calories, 11.4 g total fat, 59 mg cholesterol, 144 mg sodium, 0.6 g total carbs, 0.1 g dietary fiber, 23.5 g protein.

Comments: It’s not an easy thing to get the family to eat fish, but this recipe changed that. The fish was very flavorful. The cook time was really fast as well.

Chinese Chicken Fried Rice II

Prep/Cook Time: 5 minutes prep, 10 minutes cook

Yield: 3 servings

• 1 egg
• 1 tablespoon water
• 1 tablespoon butter
• 1 tablespoon vegetable oil
• 1 onion, chopped
• 2 cups cooked white rice, cold
• 2 tablespoons soy sauce
• 1 teaspoon ground black pepper
• 1 cup cooked, chopped chicken meat

1. In a small bowl, beat egg with water. Melt butter in a large skillet over medium low heat. Add egg and leave flat for 1 to 2 minutes. Remove from skillet and cut into shreds.
2. Heat oil in same skillet; add onion and sauté until soft. Then add rice, soy sauce, pepper and chicken. Stir fry together for about 5 minutes, then stir in egg. Serve hot.

Per Serving: 340 calories, 13.6 g total fat, 119 mg cholesterol, 688 mg sodium, 34.5 total carbs, 1.3 g dietary fiber, 18.9 g protein.

Comments: Really quick and easy to cook, especially if you have leftover cooked chicken. We doubled he batch and it tasted good the next day as leftovers.

Marinated Chicken Breasts

Prep/Total Time: 5 Minutes prep, 15 minutes cook

Yield: 6 servings

• 2 cups lemon-lime soda
• 1 cup soy sauce
• 1/2 cup olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon prepared horseradish
• 6 (6 ounce) boneless, skinless chicken breasts

1. In a large resealable plastic bag, combine the soda, soy sauce, oil, garlic powder and horseradish; add chicken. Seal the bag and turn to coat. Refrigerate overnight.
2. Drain and discard marinade. Grill chicken, uncovered, over medium heat for 6-7 minutes on each side or until juices run clear.

Comments: Marinade was easy to make. It was one of the better marinades we’ve made for teriyaki chicken.

Buttermilk Blueberry Muffins

Prep/Total Time: 30 minutes

Yield: 1 dozen

• 2 cups all-purpose flour
• 1/2 cup packed brown sugar
• 1 tablespoon baking powder
• 1 teaspoon baking soda
• 1/2 teaspoon grated lemon peel
• 1/2 teaspoon ground nutmeg
• 1 cup blueberries
• 1 cup fat-free vanilla yogurt
• 1 cup buttermilk

1. In a large bowl, combine the first six ingredients. Gently fold in blueberries. Combine yogurt and buttermilk; stir into dry ingredients just until moistened.
2. Coat muffin cups with cooking spray or use paper liners; fill two-thirds full with batter. Back at 400 for 18-20 minutes or until a toothpick comes out clean. Cool for 5 minutes before removing from pan to a wire rack.

Per Serving: (One Muffin) 145 calories,1 g fat, 0 g saturated fat, 1 mg cholesterol, 267 mg sodium, 31 g carbohydrate, 0 g fiber, 4 g protein.

Comments: If you’re used to the sugary sweet original blueberry muffins, these may not be for you. Otherwise, they tasted nice and light. Our grocery store was out of lemons so we used orange peel instead.

Spiced Tomato Drink

Yield: 8 Servings

Prep/Total Time: 25 minutes

• 1 can (46 ounces) tomato juice
• 1/4 cup packed brown sugar
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground allspice
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 tablespoon lemon juice

1. In a large saucepan, combine tomato juice, sugar, cinnamon, allspice, salt and pepper. Bring to a boil. Reduce heat; simmer, uncovered, for 20 minutes. Remove from the heat; stir in lemon juice. Serve warm or cold.

Per Serving: (3/4 cup) 62 calories, Trace fat, Trace saturated fat, 0 g cholesterol, 653 mg sodium, 13 g carbohydrate, 1 g fiber, 1 g protein.

Comments: The drinks taste is different, but I like it. It has a kind of spicy, Christmasy flavor. Tasted good hot and I’ll have to try it later cold.

Baked Basil Fries

Yield: 4 servings

Prep/Total Time: Prep – 10 minutes, Bake – 30 minutes

• 1/4 cup grated Parmesan cheese
• 1 tablespoon olive oil
• 1 tablespoon dried basil
• 1/4 teaspoon garlic powder
• 4 medium red potatoes

1. In a bowl, combine Parmesan cheese, oil, basil and garlic powder. Cut potatoes into 1/4-in. sticks. Add to cheese mixture; toss to coat.
2. Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake at 425 for 15 minutes; turn potatoes. Bake 15-20 minutes longer or until crisp and tender.

Per Serving: 162 calories, 5 g fat, 0 g saturated fat, 5 mg cholesterol, 117 mg sodium, 27 g carbohydrate, 3 g fiber, 7 g protein.

Comments: These fries were very tasty. I ate them without ketchup, but the kids devoured them with it. They were really easy to make and hard to stop munching on. I’d definitely make them again.

Onion Beef Stroganoff

Makes 4 Servings

Prep/Total Time: 30 Minutes

• 1 tablespoon cornstarch
• 1 envelope onion mushroom soup mix
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 cup fat-free evaporated milk
• 1 pound boneless beef sirloin steak, cut into thin strips
• 2 teaspoon canola oil
• 1/2 medium onion, sliced and separated into rings
• 1 garlic clove, minced
• 1 1/2 cups sliced fresh mushrooms
• 1 cup (8 ounces) fat-free plain yogurt
• Hot cooked noodles
• 1 tablespoon minced fresh parsley

1. In a saucepan, combine the cornstarch, soup mix, slat and pepper. Gradually stir in the milk until blended. Bring to a boil; cook and stir 2 minutes or until thickened. Remove from the heat; keep warm.
2. In a nonstick skillet, brown beef in oil. Add the onion and garlic; cook and stir for 2 minutes. Add mushrooms; cook 1 minute longer or until mushrooms are tender. Reduce heat to low; stir in yogurt and reserved sauce. Cook and stir for 3-5 minutes on low until heated through. Serve over noodles; sprinkle with parsley

Per Serving (3/4 cup calculated without noodles): 303 calories, 9 g fat, 2 g saturated fat, 75 mg cholesterol, 755 mg sodium, 21 g carbohydrate, 1 g fiber, 34 g protein.

Comments:  Tasted good. It had a lighter taste then recipes we’ve tried in the past, but good flavor. The kids liked it as well. Using the yogurt was a different ingredient then what I’ve done in the past. Usually I’ve used sour cream.

Provencal Chicken Strips

If you keep your pantry stocked, this elegant yet easy dish can become a quick weeknight dinner. Pick up chicken tenders on your way home from work and you won’t even have to cut up the chicken breasts.

Makes 4 servings

• 2 teaspoons olive oil
• 3/4 pound skinless boneless chicken breasts, cut into 2-inch strips
• 1 shallot, finely chopped
• 2 garlic cloves, minced
• 6-8 plum tomatoes, chopped
• 2 tablespoons chopped fresh parsley
• 1 tablespoon capers, rinsed and drained
• 1 teaspoon red-wine vinegar
• 1 teaspoon finely chopped fresh rosemary, or 1/4 teaspoon dried
• 3 cups hot cooked whole-wheat pasta

1. In a large nonstick skillet, heat the oil. Saute the chicken, stirring constantly, 4 minutes. Add the shallot and garlic; cook, stirring frequently, until the chicken is cooked through, 2-4 minutes.
2. Stir in the tomatoes, parsley, capers, vinegar, and rosemary. Reduce the heat and simmer until the liquid evaporates, about 10 minutes. Serve the chicken misture over the pasta.

Per Serving (about 1 1/2 cups chicken and pasta mixture): 266 Cal, 5 g Fat, 1 g Sat Fat, 0 g Trans Fat, 47 mg Chol, 118 mg Sod, 33 g Carb, 4 g Fib, 24 g Prot, 35 mg Calc.

POINTS value: 5

Comments: This was another meal that I was pretty much the only one that liked it. I didn’t use the capers and we ate it over pesto noodles. I also sprinkled some grated parmesan cheese over it. It tasted really good to me the next day as well for lunch.

Spicy Pork Stir-Fry

Use care when cleaning and preparing jalapeno peppers – they contain an ingredient called capsaicin that can irritate the skin. It is safest to wear gloves when handling jalapenos, and always thoroughly wash all utensils (including your cutting board) with soap and hot water after use.

Makes 4 servings

• 1 tablespoon vegetable oil
• 1 pound pork tenderloin, cut into thin slices
• 1 red bell pepper, seeded and cut into 1/2-inch strips
• 8 scallions, cut into 2-inch lengths
• 1 (20-ounce) can pineapple chunks, drained
• 1 tomato, cut into 8 wedges
• 1 jalapeno pepper, seeded, deveined, and finely chopped (wear gloves to prevent irritation)
• 2 teaspoons grated peeled fresh ginger
• 2 garlic cloves, minced
• 4 teaspoons soy sauce
• 1 teaspoon Asian (dark) sesame oil
• 1/4 cup chopped fresh cilantro

1. Heat a large nonstick wok or skillet over high heat. Add the vegetable oil and pork; stir-fry until the pork is no longer pink, 1-2 minutes. With a slotted spoon, transfer to a plate.
2. Add the bell pepper; stir-fry 2-3 minutes. Add the scallions; stir-fry 30 seconds, then add the pineapple and stir-fry 30 seconds longer. Add the tomato, jalapeno pepper, ginger, garlic, soy sauce, and sesame oil. Return the pork to the wok and stir-fry 1-2 minutes longer. Serve, sprinkled with the cilantro.

Per Serving (1/4 of stir-fry): 278 Cal, 9 g Fat, 2 g Sat Fat, 0 g Trans fat, 61 mg Chol, 394 mg Sod, 27 g Carb, 3 g Fib, 24 g Prot, 49 mg Calc.

POINTS value: 6

Comments: I was pretty much the only one who liked this. However, next time I would probably do without the tomatoes. I don’t really like the taste of warm large tomato chunks. We served the stir fry over rice.

Campbell's® Slow Cooker Savory Pot Roast

• 1 (10.75 oz) can Condensed Cream of Mushroom Soup (Regular, 98% Fat Free or Healthy Request)
• 1 (2 oz) ouch Dry Onion Soup and Recipe Mix
• 6 small red potatoes, halved
• 6 medium carrots, cut into 2-inch pieces
• 1 (3 pound) boneless beef bottom round roast or chuck pot roast

1. Stir the soup, onion soup mix, potatoes and carrots in a 4 1/2-quart slow cooker. Add the beef and turn to coat.
2. Cover and cook on Low for 8-9 hours (or on High for 4 to 5 hours) or until the beef is fork-tender.

Servings: 6

Amount Per Serving: 656 Cal, 33.3 g Total Fat, 147 mg Chol, 533 mg Sod, 36.6 g Total Carbs, 5.4 g Fiber, 50 g Prot.

Emeril’s Roasted Garlic Mashed Potatoes

• 3 heads garlic, split in 1/2
• 3 tablespoon olive oil
• 2 pounds potatoes, peeled and diced
• 1 stick butter, cubed
• 1/2 to 3/4 cup heavy cream
• Salt and white pepper

1. Preheat the oven to 450 degrees F.
2. Place the garlic on a pie pan and drizzle with olive oil. Season with salt and pepper. Place in the oven and roast for 35 to 40 minutes, or until tender and golden brown. Remove from the oven and cool. Squeeze or remove the garlic cloves from the head and place in a small bowl. Using a fork, mash the garlic until smooth.
3. Place the potatoes in a pot of salted water and bring to a boil. Reduce the heat to a simmer and cook the potatoes until fork tender, about 12 to 15 minutes.
4. Remove the pan from the heat and drain. Place the potatoes back in the pot and return to the heat. Stir the potatoes, constantly, for 2-3 minutes to dehydrate the potatoes.
5. Remove the potatoes from the heat. Add the garlic and butter. Using a hand-held masher, mash the butter and garlic into the potatoes. Add enough cream until desired texture is achieved. The potatoes should still be sort of lumpy. Season the potatoes with salt and pepper.

Servings: 6 to 8

Comments: This pot roast recipe was very simple, yet tasted great. The vegetables were nice and tender. We also cooked the garlic mashed potato recipe that is one of our favorites.