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.

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.

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.

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.

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.

Linguine Alfredo

This creamy sauce boasts the rich, delicious flavor of traditional Alfredo, with a lot less fat. Here, it’s partnered with a mélange of vegetables and, of course pasta.

Makes 4 servings

• 1 tablespoon butter
• 2 garlic cloves, minced
• 1 tablespoon all-purpose flour
• 1 cup fat-free milk
• 1/4 cup fat-free cream cheese
• 1/4 cup grated Asiago or Parmesan cheese
• 1 cup broccoli florets
• 1 medium red bell pepper, seeded and cut into 1-inch pieces
• 1 carrot, thinly sliced
• 4 cups hot cooked linguine

1. In a medium nonstick saucepan over medium-low heat, melt the butter. Sauté the garlic until fragrant, about 30 seconds. Whisk in the flour, then gradually whisk in the milk; cook, stirring constantly, until slightly thickened, about 2 minutes. Whisk in the cream cheese and Asiago; cook, stirring, until smooth, 1-2 minutes. Remove from the heat and cover to keep warm.
2. Meanwhile, place the broccoli, bell pepper, and carrot in a steamer basket; set in a saucepan over 1 inch of boiling water. Cover and steam until tender-crisp, about 3 minutes.
3. In a large bowl, combine the pasta and steamed vegetables. Add the cheese sauce; toss to coat thoroughly. Serve at once.

Per serving (about 1 1/2 cups): 312 Cal, 6 g Fat, 3 g Sat Fat, 1 g Trans Fat, 14 mg Chol, 221 mg Sod, 51 g Carb, 4 g Fib, 14 g Prot, 201 mg Calc.

POINTS value: 6

Comments: Doesn’t have a lot of flavor. The cream sauce is really bland. I guess that’s why it’s good for you. Served it with chicken tenders and rolls.

Italian Sausage with Peppers

You can control the heat of this hearty meal-in-a-bowl by using sweet sausages, or a combination of hot and sweet.

Makes 4 servings

• 2 teaspoons olive oil
• 1 Bermuda onion, halved lengthwise and thinly sliced
• 1 red bell pepper, seeded and thinly sliced
• 1 yellow bell pepper, seeded and thinly sliced
• 1 green bell pepper, seeded and thinly sliced
• 1 fennel bulb, trimmed and thinly sliced
• 2 garlic cloves, thinly sliced
• 1 cup canned diced tomatoes
• 1/2 teaspoon salt
• Freshly ground pepper, to taste
• 1/2 pound cooked hot Italian pork sausage
• 2 cups penne
• 1/4 cup chopped fresh basil
• 2 tablespoons chopped fresh flat-leaf parsley

1. In a large nonstick skillet, heat the oil. Sauté the onion, bell peppers, and fennel until vegetables turn golden, 8-10 minutes. Add the garlic and sauté 1-2 minutes longer. Stir in the tomatoes, salt, and pepper. Reduce the heat and simmer, stirring occasionally, 15 minutes.
2. Cut the sausage on the diagonal into 1-inch slices. Add the vegetable mixture; simmer, covered, stirring occasionally, until the flavors are blended, about 20 minutes longer. If the sauce becomes too dry, add 1-2 tablespoons of water.
3. Meanwhile, cook the penne according to the package directions; drain.
4. Add the basil, parsley, and penne to the sausage mixture; toss to combine.

Per Serving (1/4 of sausage-pasta mixture): 438 Cal, 20 g Fat, 6 g Sat Fat, 0 g Trans Fat, 44 mg Chol, 972 mg Sod, 50 g Carb, 6 g Fib, 16 g Prot, 89 mg Calc.

POINTS value: 10

TIP: Pork sausage is high in fat, but worth it for a once-in-a-while treat. You can substitute cooked turkey or chicken sausage for a lower fat content (and a lower POINTS value).

Comments: We used a beef sausage instead of pork, a large yellow onion instead of Bermuda and dried basil instead of fresh. We also cooked more penne to make enough pasta for lunch the next day. The meal was really good. I used hot pepper flakes in mine to spice it up. We also added some shredded parmesan cheese that we had from another meal. Tamara thought the meal tasted better the next day as leftovers.

Pasta Primavera with Provolone

Pasta Primavera, which translates to “springtime pasta,” was created to feature fresh spring vegetables—as we do here with the zucchini and peppers. If you want to go all fresh, substitute 4 or 5 chopped stewed tomatoes (add a little water during cooking if the sauce becomes too dry). The smoked provolone adds a special richness to the dish.

Makes 4 servings

• 1 teaspoon olive oil
• 2 onions, finely chopped
• 1 garlic clove, minced
• 1 green or red bell pepper, seeded and diced
• 1 medium zucchini, diced
• 1 cup coarsely chopped plum tomatoes
• 1/2 cup low-sodium chicken broth
• 1/4 teaspoon salt
• 2 tablespoons finely chopped fresh parsley
• 1/4 teaspoon dried oregano
• 1/4 teaspoon crushed red pepper
• 3 cups hot cooked penne, farfalle, or medium pasta shells
• 1/3 cup shredded smoked provolone or other smoked cheese
• 1 tablespoon grated Parmesan cheese

1. In a large nonstick skillet over medium heat, heat the oil. Sauté the onions, garlic, bell pepper, and zucchini until the onions are golden, about 5 minutes.
2. Stir in the tomatoes, broth, salt, parsley, oregano, and red pepper; bring to a boil. Reduce the heat and simmer until thickened, about 10 minutes. Pour over the penne, then stir in the provolone and Parmesan.

Per serving (1 1/2 cups): 255 Cal, 5 g Fat, 3 g Sat Fat, 0 g Trans Fat, 11 mg Chol, 280 mg Sod, 41 g Carb, 4 g Fib, 11 g Prot, 150 mg Calc.

POINTS value: 5

Comments: This is Tamara’s favorite so far from weight watchers, but I cheated to make it taste better. I added a lot more cheese than it called for. I put about 1/3 cup of Parmesan cheese and I had about 1/3 cup of Taco cheese left over from another meal that I added. It made the meal very cheesy and delicious, adding a lot more flavor than what would have been in it. We also used four fresh Roma tomatoes instead of the plum tomatoes, which I couldn’t find. We ate it with a frozen vegetable mix and dinner rolls. The leftovers tasted great the next day for lunch.

Beef Stroganoff III

This classic recipe has proved itself time and time again. Strips of chuck roast simmered with green onions and mushrooms, then flavored with mustard and a good Rhine wine. Serve over steamed rice or noodles.

• 2 pounds beef chuck roast
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 4 ounces butter
• 4 green onions, sliced (white parts only)
• 4 tablespoons all-purpose flour
• 1 (10.5 ounce) can condensed beef broth
• 1 teaspoon prepared mustard
• 1 (6 ounce) can sliced mushrooms, drained
• 1/3 cup sour cream
• 1/3 cup white wine
• salt to taste
• ground black pepper to taste

1. Remove any fat and gristle from the roast and cut into strips 1/2 inch thick by 2 inches long. Season with 1/2 teaspoon of both salt and pepper.
2. In a large skillet over medium heat, melt the butter and brown the beef strips quickly, then push the beef strips off to one side. Add the onions and cook slowly for 3 to 5 minutes, then push to the side with the beef strips.
3. Stir the flour into the juices on the empty side of the pan. Pour in beef broth and bring to a boil, stirring constantly. Lower the heat and stir in mustard. Cover and simmer for 1 hour or until the meat is tender.
4. Five minutes before serving, stir in the mushrooms, sour cream, and white wine. Heat briefly then salt and pepper to taste.

Makes 8 servings

Comments: This is what I made Tamara for Mother’s day. It was really good and flavorful. I used a pound of stew meat cut into smaller slices instead of the chuck roast. I also used fresh mushrooms instead of canned and sautéed them before putting in sauce. We served it on egg noodles and had fresh sautéed green beans and rolls on the side.

Cold Sesame Noodles

Traditionally made with toasted sesame paste, this side dish is also terrific prepared with reduced-fat peanut butter. For best results, serve at room temperature soon after tossing the sauce with the noodles.

Makes 8 servings

• 6 ounces chow mein noodles or spaghetti
• 1/3 cup reduced-fat smooth peanut butter
• 1/3 cup water
• 3 tablespoons ketchup
• 2 tablespoons hoisin sauce
• 2 tablespoons reduced-sodium soy sauce
• 2 tablespoons packed light brown sugar
• 1 tablespoon rice vinegar
• 1 teaspoon Asian (dark) sesame oil
• 2 scallions, chopped

1. Cook the noodles or spaghetti according to package directions; drain, rinse with cold water, and set aside.
2. In a small saucepan, combine the peanut butter, water, ketchup, hoisin sauce, soy sauce, brown sugar, vinegar, and oil. Bring to a boil over medium-high heat, stirring constantly, until well mixed. Remove from heat and cool about 10 minutes. Toss the noodles with the sauce, sprinkle with the scallions, and serve.

Per Serving (1/3 cup): 182 Cal, 5 g Fat, 1 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 349 mg Sod, 29 g Carb, 2 g Fib, 6 g Prot, 12 mg Calc.

POINTS value: 4

Comments: I kind of liked this recipe in moderation, but Tamara and the kids didn’t care for it. The sauce has a strong peanut butter taste. It’s very different and too me seemed like the dishes at a Thai restaurant that included a peanut sauce. I served it with fresh grilled asparagus and grilled chicken tenders.

Stovetop Macaroni and Cheese

Got a mac-and-cheese craving? This quick recipe will work with any mixture of cheeses you have on hand, but be sure that at least one of them is a sharp cheese (like cheddar). This ensures good flavor. Serve with a sprinkling of grated nutmeg and a side of minted, steamed green beans.

Makes 6 servings

2 1/4 cups elbow macaroni
1 cup fat-free milk
3/4 cup shredded reduced-fat sharp cheddar cheese
3/4 cup shredded reduced-fat Monterey Jack cheese
1/3 cup shredded American cheese
1/3 cup shredded part-skim mozzarella cheese
1/2 teaspoon ground white pepper

1. Cook the macaroni according to package directions; drain and return to the pot.
2. Add the milk, cheddar, Monterey Jack, American cheese, mozzarella, and pepper. Cook over low heat, stirring constantly, until the cheeses melt, about 5 minutes.

Per Serving (generous 1 cup): 299 Cal, 9 g Fat, 5 g Sat Fat, 0 g Trans Fat, 30 mg Chol, 353 mg Sod, 35 g Carb, 1 g Fib, 18 g Prot, 402 mg Calc.

POINTS value: 7

Comments: The macaroni wasn't bad. It didn't have as much flavor as Kraft macaroni, so the kids didn't like it as much. I thought it was good, especially with a little seasoning. It would probably also taste good with something like peas mixed in it to give it a little more flavor.

Fettuccine with Chicken and Broccoli Rabe

This dish has a lot going for it: It's beautiful, nutritious, and filling, with a generous portion of chicken in each serving.

Makes 4 servings

1 bunch broccoli rabe, cleaned and chopped
6 ounces spinach fettuccine
4 teaspoons olive oil
4 (4-ounce) skinless boneless chicken breasts
1 teaspoon salt
1 teaspoon dried oregano
1/4 teaspoon crushed red pepper
1 onion, thinly sliced and separated into rings
4 garlic cloves, minced
1 head radicchio, shredded
2 tablespoons grated Parmesan cheese
1/4 teaspoon freshly ground pepper
1/4 cup chopped fresh basil

1. In a large pot of boiling water, cook the broccoli rabe 2 minutes. With a slotted spoon, transfer to a bowl. In the boiling water, cook the fettuccine according to package directions; drain.
2. In a large nonstick skillet, heat 2 teaspoons of the oil. Add the chicken, salt, oregano, and red pepper and saute until cooked through, 4-5 minutes on each side. Transfer to plates.
3. In the skillet, heat the remaining 2 teaspoons of oil; saute the onion and garlic until tender, 3-4 minutes. Stir in the broccoli rabe and radicchio; cook, stirring frequently, until tender, 4-5 minutes. Add the fettuccine, then sprinkle with the cheese and black pepper. Serve topped with the chicken and sprinkled with the basil.

Per Serving (1/4 of pasta with 1 chicken breast): 339 Cal, 8 g Fat, 2 g Sat Fat, 0 g Trans Fat, 92 mg Chol, 746 mg Sod, 37 g Carb, 5 g Fib, 29 g Prot, 147 mg Calc.

POINTS value: 7.

Comments: This meal was excellent. The best part of it was the chicken. Tammy said it was the best chicken she's ever had and tasted restaurant quality. It was really flavorful. We couldn't find Broccoli Rabe anywhere so we substituted Broccoli instead. I've heard you can also substitute Swiss Chard for it as well. The total prepare and cook time was about 1 hour, so not too bad. The radicchio is really bitter uncooked, but added flavor to the dish when cooked. It still was a little bitter, but it complemented the other flavors.

Peasant Pasta

Here's an easy and delicious way to get your dark-green leafy vegetables. Use any combination of broccoli rabe, spinach, Swiss chard, or kale.

Makes 4 servings

4 teaspoons olive oil
2 onions, finely chopped
1 garlic clove, minced
1/2 cup low-sodium chicken broth
1 (10-ounce) bag triple-washed spinach, coarsely chopped
2 cups coarsely chopped Swiss chard
1/4 teaspoon salt
Freshly ground pepper, to taste
2 cups whole-wheat tube pasta such as ziti or penne
1/2 tablespoon fresh lemon juice

1. In a large nonstick skillet over medium heat, heat the oil. Saute the onions and garlic until softened, about 5 minutes. Add the broth; cook until most of the broth evaporates, 3-4 minutes.
2. Place the spinach and chard in a steamer basket; set in a large saucepan over 1 inch boiling water. Cover and steam until the greens are tender, 5-6 minutes.
3. Remove the greens from the steamer; squeeze out any excess moisture. Stir into the onion mixture; add the salt and pepper. Cook, stirring frequently, 1 minute. Set aside and keep warm.
4. Meanwhile, cook the pasta according to package directions; drain and place in a large serving bowl. Add the greens and sprinkle with the lemon juice; toss to combine.

Per serving (1/4 of pasta): 285 Cal, 5 g Fat, 1 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 350 mg Sod, 54 g Carb, 9 g Fib, 11 g Prot, 199 mg Calc.

POINTS value: 5.

Comments: This was a nice hot lite summer dinner. There wasn't a lot of flavor to it, but it still was good. The kids ate it, which is always a positive. Our grocery store didn't have Swiss chard, so we used kale instead. We also used lemon juice concentrate instead of fresh lemon juice. We don't have a steamer basket so we used a large pot to put the water in and then we had a metal strainer that fit over the top of it. The meal was surprisingly satisfying. It would probably taste good with chicken or even adding frozen peas to it.

Classic Spaghetti and Meatballs

Serving a crowd? This recipe fits the bill. It's also a terrific weeknight standby, as the meatballs and sauce can be made ahead and kept in the refrigerator for up to two days or in the freezer for up to three months.

Makes 10 servings

1 tablespoon olive oil
2 onions, finely chopped
4 garlic cloves, minced
1 pound ground skinless turkey breast
1/2 pound lean ground pork (10% or less fat)
1/2 cup Italian-seasoned dried bread crumbs
1/4 cup grated Parmesan cheese
1 large egg
2 egg whites
1/4 cup fat-free milk
2 teaspoons Worcestershire sauce
3/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 (28-ounce) can crushed tomatoes
2 tablespoons chopped fresh oregano, or 2 teaspoons dried
1 pound spaghetti
1 ounce Parmesan cheese, shaved

1. Preheat the oven to 350 F. Spray a 10 x 15-inch jelly-roll pan with nonstick spray; set aside.
2. In a large nonstick skillet over medium-high heat, heat the oil; add the onions and garlic. Cook, stirring occasionally, until golden, 7-10 minutes.
3. In a large bowl, combine the turkey, pork, bread crumbs, grated Parmesan, egg, egg whites, milk, Worcestershire sauce, salt, pepper, and half of the cooked onions and garlic. Shape into 20 balls and place in a single layer without touching each other on the jelly-roll pan. Bake until lightly browned, about 20 minutes.
4. In a large saucepan, bring the tomatoes and remaining half of cooked onions and garlic to a boil; add the meatballs. Reduce the heat and simmer, covered, until the meatballs are cooked through, 18-20 minutes. Stir in the oregano.
5. Meanwhile cook the spaghetti according to package directions; drain. Toss the spaghetti with the meatballs in a large serving bowl and serve with the shaved Parmesan.

Per Serving (about 1 cup spaghetti and sauce with 2 meatballs): 369 Cal, 6 g Fat, 2 g Sat Fat, 0 g Trans Fat, 68 mg Chol, 619 mg Sod, 51 g Carb, 6 g Fib, 28 g Prot, 162 mg Calc.

POINTS value: 7

Comments: I made and cooked the meatballs and onions and garlic the night before. It took almost 40 minutes instead of the suggested 20 to cook the meatballs. The next day it took about 30 minutes to make the sauce and spaghetti. The meatballs are very flavorful, and it was a meal that the kids enjoyed. Made plenty of leftovers.