Makes 8 Servings
This is low in fat, but not in flavor. Unfortunately, I don't have the numbers so please forgive me. I don't usually post recipes without them, but this sounds really good. I'm going to try it myself soon.
1 (8 ounce) package light cream cheese, softened
1 (8 ounce) carton fat-free sour cream
3/4 cup sugar substitute (I use Splenda)
1/2 teaspoon almond extract (I may try lemon or vanilla)
1 (8 ounce) carton fat-free non-dairy whipped topping, thawed
1 1/2 cups green seedless grapes
1 1/2 cups red seedless grapes
1 (10 ounce) jar maraschino cherries, well drained (reserve 4 cherries for garnish)
1 (11 ounce) can mandarin oranges, well drained
1 (16 ounce) can sliced peaches, well drained
2 firm bananas, thinly sliced
In a large mixing bowl, beat together first four ingredients on medium speed until smooth. Beat in whipped topping. Fold in remaining ingredients. Spoon into a 2 quart clear glass bowl. Cover and chill. Garnish with reserved cherries.
Wednesday, March 31, 2010
Turkey - Vegetable Bake
Makes 6 Servings
297 Calories
10 grams Fat
28 grams Carbs
3 grams Fiber
24 grams Protein
2 cups sliced fresh mushrooms
3/4 cup chopped red or yellow sweet pepper
1/2 cup chopped onion
2 cloves garlic, minced
2 tablespoons butter or margarine
1/4 cup all-purpose flour
3/4 teaspoon salt
1/2 teaspoon dried thyme, crushed
1/4 teaspoon black pepper
2 cups fat-free milk
1 (10 ounce) package frozen chopped spinach, thawed and well drained
2 cups cooked brown or white rice
2 cups chopped cooked turkey or chicken
1/2 cup finely shredded parmesan cheese (2 ounces)
In a 12 inch skillet cook and stir mushrooms, sweet pepper, onion, and garlic in hot butter over medium heat until tender. Stir in flour, salt, thyme, and black pepper. Slowly stir in milk; cook
and stir until thickened and bubbly. Stir in spinach, rice, turkey, and 1/4 cup of the parmesan cheese.
Spoon mixture into a 2 quart baking dish. Sprinkle with remaining parmesan cheese. Bake, covered, in a 350 degree oven for 20 minutes. Uncover and bake about 10 minutes more or until heated through. Let stand 15 minutes before serving.
297 Calories
10 grams Fat
28 grams Carbs
3 grams Fiber
24 grams Protein
2 cups sliced fresh mushrooms
3/4 cup chopped red or yellow sweet pepper
1/2 cup chopped onion
2 cloves garlic, minced
2 tablespoons butter or margarine
1/4 cup all-purpose flour
3/4 teaspoon salt
1/2 teaspoon dried thyme, crushed
1/4 teaspoon black pepper
2 cups fat-free milk
1 (10 ounce) package frozen chopped spinach, thawed and well drained
2 cups cooked brown or white rice
2 cups chopped cooked turkey or chicken
1/2 cup finely shredded parmesan cheese (2 ounces)
In a 12 inch skillet cook and stir mushrooms, sweet pepper, onion, and garlic in hot butter over medium heat until tender. Stir in flour, salt, thyme, and black pepper. Slowly stir in milk; cook
and stir until thickened and bubbly. Stir in spinach, rice, turkey, and 1/4 cup of the parmesan cheese.
Spoon mixture into a 2 quart baking dish. Sprinkle with remaining parmesan cheese. Bake, covered, in a 350 degree oven for 20 minutes. Uncover and bake about 10 minutes more or until heated through. Let stand 15 minutes before serving.
Baked Ratatouille - Sausage Penne
Makes 6 (1 cup) Servings
251 Calories
8 grams Fat
30 grams Carbs
6 grams Fiber
17 grams Protein
3 uncooked turkey Italian sausage links (12 ounces total)
4 cloves garlic, minced
1 teaspoon olive oil
1 (14 1/2 ounce) can no-salt-added diced tomatoes
3 tablespoons snipped fresh parsley
1/4 teaspoon crushed red pepper (optional)
1 pound eggplant, peeled and cut into 1/2 inch cubes
6 ounces dried whole wheat penne pasta (about 2 1/4 cups)
1/3 cup finely shredded parmesan cheese
**Make-ahead directions: Prepare as directed through spooning into baking dish. Cover dish with plastic wrap and then foil. Label and freeze for up to three months. To serve, thaw in the refrigerator for 1-2 days or until completely thawed. Bake as directed but add 10-20 minutes to the covered baking time.
Preheat oven to 350. Place sausage links in an unheated skillet. Add 1/2 inch of water to the skillet. Bring to boiling; reduce heat. Cover and simmer about 15 minutes or until juices run clear; drain off liquid. Cook for 2-4 minutes more or until browned, turning occasionally. Remove from heat. When cool enough to handle, cut sausages in half lengthwise; bias-cut into 1/2 inch thick slices. Set aside.
In a large skillet, cook garlic in hot olive oil for 1 minute. Stir in undrained tomatoes, the 3 tablespoons parsley, and, if desired, the crushed red pepper. Bring to boiling. Stir in eggplant. Reduce heat. Cover and simmer for 15 minutes.
Meanwhile, cook pasta according to package directions, cooking it for the minimum time listed; drain. Return pasta to hot pan. Stir in eggplant mixture and sausage. Spoon into 2 quart baking dish.
Bake, covered, about 30 minutes or until heated through. Sprinkle with Parmesan cheese. Uncover and bake about 5 minutes more or until cheese melts.
251 Calories
8 grams Fat
30 grams Carbs
6 grams Fiber
17 grams Protein
3 uncooked turkey Italian sausage links (12 ounces total)
4 cloves garlic, minced
1 teaspoon olive oil
1 (14 1/2 ounce) can no-salt-added diced tomatoes
3 tablespoons snipped fresh parsley
1/4 teaspoon crushed red pepper (optional)
1 pound eggplant, peeled and cut into 1/2 inch cubes
6 ounces dried whole wheat penne pasta (about 2 1/4 cups)
1/3 cup finely shredded parmesan cheese
**Make-ahead directions: Prepare as directed through spooning into baking dish. Cover dish with plastic wrap and then foil. Label and freeze for up to three months. To serve, thaw in the refrigerator for 1-2 days or until completely thawed. Bake as directed but add 10-20 minutes to the covered baking time.
Preheat oven to 350. Place sausage links in an unheated skillet. Add 1/2 inch of water to the skillet. Bring to boiling; reduce heat. Cover and simmer about 15 minutes or until juices run clear; drain off liquid. Cook for 2-4 minutes more or until browned, turning occasionally. Remove from heat. When cool enough to handle, cut sausages in half lengthwise; bias-cut into 1/2 inch thick slices. Set aside.
In a large skillet, cook garlic in hot olive oil for 1 minute. Stir in undrained tomatoes, the 3 tablespoons parsley, and, if desired, the crushed red pepper. Bring to boiling. Stir in eggplant. Reduce heat. Cover and simmer for 15 minutes.
Meanwhile, cook pasta according to package directions, cooking it for the minimum time listed; drain. Return pasta to hot pan. Stir in eggplant mixture and sausage. Spoon into 2 quart baking dish.
Bake, covered, about 30 minutes or until heated through. Sprinkle with Parmesan cheese. Uncover and bake about 5 minutes more or until cheese melts.
Tuesday, March 30, 2010
Champion Chicken Pockets
4 Sandwiches
231 Calories
8 grams Fat
21 grams Carbs
3 grams Fiber
20 grams Protein
1/4 cup plain low-fat yogurt
1/4 cup bottled reduced-fat ranch salad dressing
1 1/2 cups chopped chicken or turkey (about 8 ounces)
1/2 cup chopped broccoli
1/4 cup chopped carrot
1/4 cup chopped pecans or walnuts (optional)
2 (6-7 inch) whole wheat pita bread rounds, halved crosswise
In a small bowl, stir together yogurt and ranch dressing.
In a medium bowl combine chicken, broccoli, carrot, and if desired, nuts. Pour yogurt mixture over chicken; toss to coat. Spoon chicken mixture into pita halves. Wrap each sandwich tightly in plastic wrap. Chill for up to 24 hours.
231 Calories
8 grams Fat
21 grams Carbs
3 grams Fiber
20 grams Protein
1/4 cup plain low-fat yogurt
1/4 cup bottled reduced-fat ranch salad dressing
1 1/2 cups chopped chicken or turkey (about 8 ounces)
1/2 cup chopped broccoli
1/4 cup chopped carrot
1/4 cup chopped pecans or walnuts (optional)
2 (6-7 inch) whole wheat pita bread rounds, halved crosswise
In a small bowl, stir together yogurt and ranch dressing.
In a medium bowl combine chicken, broccoli, carrot, and if desired, nuts. Pour yogurt mixture over chicken; toss to coat. Spoon chicken mixture into pita halves. Wrap each sandwich tightly in plastic wrap. Chill for up to 24 hours.
Crab, Avocado, and Spinach Sandwiches
12 bite-size sandwiches
107 Calories
6 grams Fat
10 grams Carbs
1 gram Fiber
4 grams Protein
3 tablespoons light mayonnaise
1 tablespoon snipped fresh chives
1 teaspoon lemon juice
1 cup chopped cooked crabmeat, flaked and cartilage removed
1/8 teaspoon ground white pepper
dash salt
8 thin slices firm-texture white or wheat sandwich bread
2 tablespoons margarine
1 avocado, halved, seeded, peeled and sliced
1/2 cup loosely packed spinach, rinsed and dried
fresh chives
In a small bowl, combine mayonnaise, the 1 tablespoon chives, and the lemon juice. Add crabmeat; stir with a fork to combine. Stir in pepper and salt.
Spread one side of each of the bread slices with margarine. Arrange avocado slices on half of the buttered bread slices. Top with crab mixture. Add spinach. Top with the remaining bread slices, buttered side down. Trim the crusts from bread. Cut each sandwich crosswise into three pieces.
Cover tightly with plastic wrap and chill in the refrigerator for up to one hour.
Sprinkle with additional chives before serving.
107 Calories
6 grams Fat
10 grams Carbs
1 gram Fiber
4 grams Protein
3 tablespoons light mayonnaise
1 tablespoon snipped fresh chives
1 teaspoon lemon juice
1 cup chopped cooked crabmeat, flaked and cartilage removed
1/8 teaspoon ground white pepper
dash salt
8 thin slices firm-texture white or wheat sandwich bread
2 tablespoons margarine
1 avocado, halved, seeded, peeled and sliced
1/2 cup loosely packed spinach, rinsed and dried
fresh chives
In a small bowl, combine mayonnaise, the 1 tablespoon chives, and the lemon juice. Add crabmeat; stir with a fork to combine. Stir in pepper and salt.
Spread one side of each of the bread slices with margarine. Arrange avocado slices on half of the buttered bread slices. Top with crab mixture. Add spinach. Top with the remaining bread slices, buttered side down. Trim the crusts from bread. Cut each sandwich crosswise into three pieces.
Cover tightly with plastic wrap and chill in the refrigerator for up to one hour.
Sprinkle with additional chives before serving.
Touchdown Tortilla Wraps
6 Servings
135 Calories
6 grams Fat
10 grams Carbs
1 gram Fiber
8 grams Protein
3 (7 or 8 inch) flour tortillas
1/2 of an 8 ounce tub light cream cheese with chives and onion or roasted garlic
18 to 24 fresh basil leaves
1/2 of a 7 ounce jar roasted sweet red peppers, well drained and cut into 1/4 inch wide strips
4 ounces thinly sliced cooked roast beef, ham, and/or turkey
1 tablespoon low-fat mayonnaise
Spread each tortilla with one-third of the cream cheese. Cover cream cheese with a layer of basil leaves, leaving a 1-inch border. Arrange roasted red peppers on basil leaves. Top with sliced meat. Divide mayonnaise among tortillas, spreading over meat.
Roll up each tortilla into a tight spiral. Cut each tortilla roll in half crosswise. Wrap in plastic wrap; chill for up to 4 hours.
135 Calories
6 grams Fat
10 grams Carbs
1 gram Fiber
8 grams Protein
3 (7 or 8 inch) flour tortillas
1/2 of an 8 ounce tub light cream cheese with chives and onion or roasted garlic
18 to 24 fresh basil leaves
1/2 of a 7 ounce jar roasted sweet red peppers, well drained and cut into 1/4 inch wide strips
4 ounces thinly sliced cooked roast beef, ham, and/or turkey
1 tablespoon low-fat mayonnaise
Spread each tortilla with one-third of the cream cheese. Cover cream cheese with a layer of basil leaves, leaving a 1-inch border. Arrange roasted red peppers on basil leaves. Top with sliced meat. Divide mayonnaise among tortillas, spreading over meat.
Roll up each tortilla into a tight spiral. Cut each tortilla roll in half crosswise. Wrap in plastic wrap; chill for up to 4 hours.
Onion and Mushroom Soup
Makes 4 (1 3/4 cup) servings
234 Calories
5 grams Fat
44 grams Carbs
8 grams Fiber
8 grams Protein
1 tablespoon olive oil
4 large onions, cut into 3/4 inch chunks (about 4 cups)
1 cup sliced leeks (3 medium)
2 teaspoons brown sugar
3 cups sliced fresh mushrooms, such as shiitake, button, or brown mushrooms
1 cup finely chopped carrots (2 medium)
1 (14 ounce) can reduced-sodium chicken broth
1 3/4 cups water
1 1/2 cups cooked wild rice or brown rice
2 tablespoons dry sherry (optional)
1/8 teaspoon pepper
1/2 cup cold water
2 tablespoons all-purpose flour
In a large saucepan heat olive oil over medium-low heat. Cook onion and leeks in hot oil, covered, for 13 to 15 minutes or until onions and leeks are tender, stirring occasionally. Uncover, stir in brown sugar. Cook and stir over medium-high heat for 4-5 minutes more or until onions and leeks are golden brown.
Stir mushrooms and carrots into mixture. Cook and stir over medium heat about 3 minutes or until mushroom are tender. Stir in chicken broth the 1 3/4 cups water, cooked rice, sherry (if desired), and pepper.
In a screw-top jar combine the cold water and flour. Cover and shake until smooth; stir into the rice mixture. Cook and stir until slightly thickened and bubbly. Cook and stir for 1 minute more.
234 Calories
5 grams Fat
44 grams Carbs
8 grams Fiber
8 grams Protein
1 tablespoon olive oil
4 large onions, cut into 3/4 inch chunks (about 4 cups)
1 cup sliced leeks (3 medium)
2 teaspoons brown sugar
3 cups sliced fresh mushrooms, such as shiitake, button, or brown mushrooms
1 cup finely chopped carrots (2 medium)
1 (14 ounce) can reduced-sodium chicken broth
1 3/4 cups water
1 1/2 cups cooked wild rice or brown rice
2 tablespoons dry sherry (optional)
1/8 teaspoon pepper
1/2 cup cold water
2 tablespoons all-purpose flour
In a large saucepan heat olive oil over medium-low heat. Cook onion and leeks in hot oil, covered, for 13 to 15 minutes or until onions and leeks are tender, stirring occasionally. Uncover, stir in brown sugar. Cook and stir over medium-high heat for 4-5 minutes more or until onions and leeks are golden brown.
Stir mushrooms and carrots into mixture. Cook and stir over medium heat about 3 minutes or until mushroom are tender. Stir in chicken broth the 1 3/4 cups water, cooked rice, sherry (if desired), and pepper.
In a screw-top jar combine the cold water and flour. Cover and shake until smooth; stir into the rice mixture. Cook and stir until slightly thickened and bubbly. Cook and stir for 1 minute more.
Tuesday, March 23, 2010
Chicken Tacos with Mango-Avocado Salsa
Makes 4 Servings (2 tortillas, 1 chicken breast half and 1/2 cup salsa
379 Calories
8.2 grams Fat
43.4 grams Protein
33.1 grams Carbs
4.9 grams Fiber
1 teaspoon garlic powder
1 teaspoon paprika
1/2 teaspoon onion powder
1/4 teaspoon ground red pepper
3/4 teaspoon salt, divided
4 (6 ounce) skinless, boneless chicken breast halves
1 1/2 teaspoons olive oil
1/2 cup diced peeled mango
1/2 cup diced peeled avocado
1/2 cup chopped tomato
1/3 cup prechopped onion
2 tablespoons chopped fresh cilantro
2 tablespoons fresh lime juice
1 tablespoon minced jalepeno pepper
8 (6 inch) corn tortillas
Heat a nonstick skillet over medium high heat. Combine first four ingredients; stir in 1/2 teaspoon salt. Rub over chicken. Add oil to pan; swirl to coat. Add chicken; cook 4 minutes on each side or until done. Remove chicken from pan; let stand 5 minutes. Cut into 1/4 inch thick slices.
While chicken cooks, combine mango and next six ingredients (through jalapeno); stir in remaining 1/4 teaspoon salt.
Heat tortillas according to package directions; top with chicken and salsa.
379 Calories
8.2 grams Fat
43.4 grams Protein
33.1 grams Carbs
4.9 grams Fiber
1 teaspoon garlic powder
1 teaspoon paprika
1/2 teaspoon onion powder
1/4 teaspoon ground red pepper
3/4 teaspoon salt, divided
4 (6 ounce) skinless, boneless chicken breast halves
1 1/2 teaspoons olive oil
1/2 cup diced peeled mango
1/2 cup diced peeled avocado
1/2 cup chopped tomato
1/3 cup prechopped onion
2 tablespoons chopped fresh cilantro
2 tablespoons fresh lime juice
1 tablespoon minced jalepeno pepper
8 (6 inch) corn tortillas
Heat a nonstick skillet over medium high heat. Combine first four ingredients; stir in 1/2 teaspoon salt. Rub over chicken. Add oil to pan; swirl to coat. Add chicken; cook 4 minutes on each side or until done. Remove chicken from pan; let stand 5 minutes. Cut into 1/4 inch thick slices.
While chicken cooks, combine mango and next six ingredients (through jalapeno); stir in remaining 1/4 teaspoon salt.
Heat tortillas according to package directions; top with chicken and salsa.
Banana Oat Breakfast Cookie
Makes 12 breakfast cookies
Prep: 20 minutes
Bake: 14 minutes per batch
227 Calories
6 grams Fat
37 grams Carbs
4 grams Fiber
6 grams Protein
Nonstick cooking spray
1 large banana, mashed (1/2 cup)
1/2 cup chunky natural peanut butter (unsalted and unsweetened) or regular chunky peanut butter
1/2 cup honey
1 teaspoon vanilla
1 cup rolled oats
1/2 cup whole wheat flour
1/4 cup nonfat dry milk powder
2 teaspoons ground cinnamon
1/4 teaspoon baking soda
1 cup dried cranberries
Preheat oven to 350 degrees. Lightly coat two cookie sheets with cooking spray; set aside. In a large bowl stir together banana, peanut butter, honey and vanilla. In a small bowl combine oats, flour, milk powder, cinnamon and baking soda. Stir the oat mixture into the banana mixture until combined. Stir in dried cranberries.
Using a 1/4 cup measure, drop mounds of dough 3 inches apart on prepared baking sheets. With a thin metal or small plastic spatula dipped in water, flatten and spread each mound of dough to a 2 3/4 inch round (about 1/2 inch thick). Once baked, each cookie will be about 3 1/2 to 4 inches in diameter.
Bake, one sheet at a time, for 14-16 minutes or until browned. Transfer to wire racks to cool completely. Store in an airtight container or resealable plastic bag for up to 3 days or freeze up to 2 months; thaw before serving.
Prep: 20 minutes
Bake: 14 minutes per batch
227 Calories
6 grams Fat
37 grams Carbs
4 grams Fiber
6 grams Protein
Nonstick cooking spray
1 large banana, mashed (1/2 cup)
1/2 cup chunky natural peanut butter (unsalted and unsweetened) or regular chunky peanut butter
1/2 cup honey
1 teaspoon vanilla
1 cup rolled oats
1/2 cup whole wheat flour
1/4 cup nonfat dry milk powder
2 teaspoons ground cinnamon
1/4 teaspoon baking soda
1 cup dried cranberries
Preheat oven to 350 degrees. Lightly coat two cookie sheets with cooking spray; set aside. In a large bowl stir together banana, peanut butter, honey and vanilla. In a small bowl combine oats, flour, milk powder, cinnamon and baking soda. Stir the oat mixture into the banana mixture until combined. Stir in dried cranberries.
Using a 1/4 cup measure, drop mounds of dough 3 inches apart on prepared baking sheets. With a thin metal or small plastic spatula dipped in water, flatten and spread each mound of dough to a 2 3/4 inch round (about 1/2 inch thick). Once baked, each cookie will be about 3 1/2 to 4 inches in diameter.
Bake, one sheet at a time, for 14-16 minutes or until browned. Transfer to wire racks to cool completely. Store in an airtight container or resealable plastic bag for up to 3 days or freeze up to 2 months; thaw before serving.
Mocha Pudding Cake
Makes 10 Servings
Prep: 15 minutes
Bake: 45 minutes
217 Calories
1 gram Fat
48 grams Carbs
35 grams Sugar
1 gram Fiber
3 grams Protein
Non stick cooking spray
1 cup all-purpose flour
3/4 cup sugar
1/4 cup unsweetened cocoa powder
2 teaspoons baking powder
1/2 teaspoon salt
1/2 cup fat free milk
1/2 cup applesauce
1 teaspoon vanilla
1 3/4 cups hot water
3/4 cup packed brown sugar
1/4 cup unsweetened cocoa powder
1 teaspoon instant coffee
Lightly coat 8x8x2 inch baking pan with non stick cooking spray.
In a large bowl combine flour, sugar, 1/4 cup cocoa powder, and salt. Stir in milk, applesauce, and vanilla until thoroughly mixed. Pour into prepared pan.
In a small bowl combine the hot water, brown sugar, 1/4 cup cocoa powder, and the coffee. Carefully pour water mixture over cake batter. Bake at 350 degrees for 45 minutes. Spoon warm cake and pudding into dessert dishes.
Prep: 15 minutes
Bake: 45 minutes
217 Calories
1 gram Fat
48 grams Carbs
35 grams Sugar
1 gram Fiber
3 grams Protein
Non stick cooking spray
1 cup all-purpose flour
3/4 cup sugar
1/4 cup unsweetened cocoa powder
2 teaspoons baking powder
1/2 teaspoon salt
1/2 cup fat free milk
1/2 cup applesauce
1 teaspoon vanilla
1 3/4 cups hot water
3/4 cup packed brown sugar
1/4 cup unsweetened cocoa powder
1 teaspoon instant coffee
Lightly coat 8x8x2 inch baking pan with non stick cooking spray.
In a large bowl combine flour, sugar, 1/4 cup cocoa powder, and salt. Stir in milk, applesauce, and vanilla until thoroughly mixed. Pour into prepared pan.
In a small bowl combine the hot water, brown sugar, 1/4 cup cocoa powder, and the coffee. Carefully pour water mixture over cake batter. Bake at 350 degrees for 45 minutes. Spoon warm cake and pudding into dessert dishes.
Grilled Avocados
Makes 4 Servings
Prep: 10 minutes
Grill: 10 minutes
174 Calories
16 grams Fat
7 grams Carbs
5 grams Fiber
3 grams Protein
1 tablespoon olive oil
1 tablespoon lime juice
2 large ripe avocados, halved, seeded and peeled (about 1 pound total)
1/8 teaspoon salt
1/4 cup bottled picante sauce
1 ounce Monterey Jack cheese, shredded or crumbled (1/4 cup)
snipped fresh cilantro
salad greens (optional)
sour cream (optional)
Stir together olive oil and lime juice. Brush avocados all over with mixture. Sprinkle cut sides of avocados with salt.
For a charcoal grill, grill avocado halves, cut side down, on the rack of an uncovered grill directly over medium coals for five minutes or until browned. Turn, cut side up. Fill center of avocado halves with 1/4 picante sauce and shredded cheese. Cover grill and grill about five minutes more or until cheese begins to melt. (For a gas grill, preheat grill. Reduce heat to medium. Place avocado halves on grill rack over heat. Cover and grill as above.)
Remove avocados from grill. Sprinkle tops of avocado halves with snipped cilantro. If desired, serve on a bed of salad greens with additional picante sauce and sour cream.
Prep: 10 minutes
Grill: 10 minutes
174 Calories
16 grams Fat
7 grams Carbs
5 grams Fiber
3 grams Protein
1 tablespoon olive oil
1 tablespoon lime juice
2 large ripe avocados, halved, seeded and peeled (about 1 pound total)
1/8 teaspoon salt
1/4 cup bottled picante sauce
1 ounce Monterey Jack cheese, shredded or crumbled (1/4 cup)
snipped fresh cilantro
salad greens (optional)
sour cream (optional)
Stir together olive oil and lime juice. Brush avocados all over with mixture. Sprinkle cut sides of avocados with salt.
For a charcoal grill, grill avocado halves, cut side down, on the rack of an uncovered grill directly over medium coals for five minutes or until browned. Turn, cut side up. Fill center of avocado halves with 1/4 picante sauce and shredded cheese. Cover grill and grill about five minutes more or until cheese begins to melt. (For a gas grill, preheat grill. Reduce heat to medium. Place avocado halves on grill rack over heat. Cover and grill as above.)
Remove avocados from grill. Sprinkle tops of avocado halves with snipped cilantro. If desired, serve on a bed of salad greens with additional picante sauce and sour cream.
Tex-Mex Taco Dip
Makes 24 Servings
Prep: 30 minutes
Bake: 25 minutes
175 Calories
9 grams Fat
10 grams Carbs
2 grams Sugar
3 grams Fiber
13 grams Protein
1 1/2 pounds ground raw turkey breast
1 jalapeno chile pepper, seeded and finely chopped (optional)
1 (1 ounce) envelope reduced sodium taco seasoning mix
2 (8 ounce) packages reduced fat cream cheese, softened
2 (16 ounce) cans fat free refried beans
3 avocados, halved, seeded, peeled and mashed
2 tablespoons lemon juice
1/2 cup fat free sour cream
1/2 cup fat free mayonnaise
8 ounces reduced fat shredded cheddar cheese
1/2 cup chopped green onions
2 cups shredded fresh spinach
3 medium tomatoes, chopped
Assorted vegetable dippers and/or baked tortillas
In a large skillet cook ground turkey and jalapeno, if using, with half of the taco seasoning mix (about two tablespoons) until turkey is no longer pink. Remove from heat and set aside.
Meanwhile, spread cream cheese into the bottom of a 13x9x2 inch baking dish. Spread refried beans over cream cheese. Stir the lemon juice into the mashed avocado and spread over bean layer. In a small bowl stir together sour cream, mayonnaise and remaining taco seasoning mix. Spread this mixture over the avocado layer. Top with ground turkey mixture and then sprinkle top with cheese.
Bake, uncovered, in a 325 degree oven about 25 minutes or until heated through and cheese is evenly melted. Top with green onions, if desired, shredded spinach and chopped tomato. Serve with vegetable dippers and/or baked tortilla chips.
Prep: 30 minutes
Bake: 25 minutes
175 Calories
9 grams Fat
10 grams Carbs
2 grams Sugar
3 grams Fiber
13 grams Protein
1 1/2 pounds ground raw turkey breast
1 jalapeno chile pepper, seeded and finely chopped (optional)
1 (1 ounce) envelope reduced sodium taco seasoning mix
2 (8 ounce) packages reduced fat cream cheese, softened
2 (16 ounce) cans fat free refried beans
3 avocados, halved, seeded, peeled and mashed
2 tablespoons lemon juice
1/2 cup fat free sour cream
1/2 cup fat free mayonnaise
8 ounces reduced fat shredded cheddar cheese
1/2 cup chopped green onions
2 cups shredded fresh spinach
3 medium tomatoes, chopped
Assorted vegetable dippers and/or baked tortillas
In a large skillet cook ground turkey and jalapeno, if using, with half of the taco seasoning mix (about two tablespoons) until turkey is no longer pink. Remove from heat and set aside.
Meanwhile, spread cream cheese into the bottom of a 13x9x2 inch baking dish. Spread refried beans over cream cheese. Stir the lemon juice into the mashed avocado and spread over bean layer. In a small bowl stir together sour cream, mayonnaise and remaining taco seasoning mix. Spread this mixture over the avocado layer. Top with ground turkey mixture and then sprinkle top with cheese.
Bake, uncovered, in a 325 degree oven about 25 minutes or until heated through and cheese is evenly melted. Top with green onions, if desired, shredded spinach and chopped tomato. Serve with vegetable dippers and/or baked tortilla chips.
Monday, February 8, 2010
Smothered Chicken with Brown Rice
4 Servings
420 calories
10 grams fat
47 grams carbs
6 grams fiber
35 grams protein
4 slices bacon, chopped
4 small boneless, skinless chicken breasts, halved (1 pound)
4 large carrots, thinly sliced (1 pound)
1 large onion, chopped
1 cup fat-free, reduced-sodium chicken broth, divided
2 ounces (1/4 of 8 ounce pkg) 1/3 less fat cream cheese, cubed
3 cup hot cooked brown rice
Cook and stir bacon in large nonstick skillet on medium heat five minutes, or until crisp. Remove bacon from skillet; drain on paper towels. Discard drippings from skillet.
Add chicken to skillet; cook 5-6 minutes on each side or until golden brown on both sides and done. Transfer chicken to plate; cover to keep warm. Add vegetables and 1/2 cup broth to skillet; cover and simmer 10 minutes or until vegetables are tender.
Stir in remaining broth and cream cheese; cook, uncovered, 2 minutes or until cream cheese is melted and sauce is thickened, stirring frequently. Return chicken to skillet; cook 2 minutes or until heated through. Spoon rice onto serving plate; top with chicken, sauce and bacon.
420 calories
10 grams fat
47 grams carbs
6 grams fiber
35 grams protein
4 slices bacon, chopped
4 small boneless, skinless chicken breasts, halved (1 pound)
4 large carrots, thinly sliced (1 pound)
1 large onion, chopped
1 cup fat-free, reduced-sodium chicken broth, divided
2 ounces (1/4 of 8 ounce pkg) 1/3 less fat cream cheese, cubed
3 cup hot cooked brown rice
Cook and stir bacon in large nonstick skillet on medium heat five minutes, or until crisp. Remove bacon from skillet; drain on paper towels. Discard drippings from skillet.
Add chicken to skillet; cook 5-6 minutes on each side or until golden brown on both sides and done. Transfer chicken to plate; cover to keep warm. Add vegetables and 1/2 cup broth to skillet; cover and simmer 10 minutes or until vegetables are tender.
Stir in remaining broth and cream cheese; cook, uncovered, 2 minutes or until cream cheese is melted and sauce is thickened, stirring frequently. Return chicken to skillet; cook 2 minutes or until heated through. Spoon rice onto serving plate; top with chicken, sauce and bacon.
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