1 pound pasta
1 can Hunt's Garlic & Herb Spaghetti Sauce, cooked
1 cup light sour cream
10 ounces frozen chopped spinach, thawed, drained
1/2 cup Kraft Parmesan & Romano Cheese, grated
1. Preheat oven to 375 degrees F. Mix all ingredients until well blended.
2. Spoon into 13x9-inch baking dish.
3. Bake 25 minutes or until heated through.
Serves 6. Per serving: 424 Calories; 9g Fat (22.0% calories from fat); 12g Protein; 60g Carbohydrate; 6g Dietary Fiber; 3mg Cholesterol; 50mg Sodium. Exchanges: 4 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.
Wednesday, October 21, 2009
Sticky Chinese Chicken
1/3 cup Mrs. Cu, finely crushed
1 tablespoon cornstarch
2 teaspoons light soy sauce
1 pound boneless skinless chicken breasts, cut into 1" pieces
1 tablespoon canola oil
1. In a large bowl, whisk crouton crumbs and cornstarch. Stir in the soy sauce. Add chicken and tosss until completely coated. Cover; refrigerate for at least 30 minutes.
2. Heat the oil in a large nonstick skillet over medium heat. Add chicken and cook, covered, for 20 to 25 minutes until nice and crispy and cooked through. Turn about 4 or 5 times during cooking to avoid burning. Drain on paper towels.
3. Serve immediately with additonal soy sauce, chopped scallions, cooked rice, and steamed sugar snap peas, if desired.
Serves 4. Per serving: 164 Calories; 5g Fat (27.6% calories from fat); 26g Protein; 2g Carbohydrate; trace Dietary Fiber; 66mg Cholesterol; 175mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 1/2 Fat.
1 tablespoon cornstarch
2 teaspoons light soy sauce
1 pound boneless skinless chicken breasts, cut into 1" pieces
1 tablespoon canola oil
1. In a large bowl, whisk crouton crumbs and cornstarch. Stir in the soy sauce. Add chicken and tosss until completely coated. Cover; refrigerate for at least 30 minutes.
2. Heat the oil in a large nonstick skillet over medium heat. Add chicken and cook, covered, for 20 to 25 minutes until nice and crispy and cooked through. Turn about 4 or 5 times during cooking to avoid burning. Drain on paper towels.
3. Serve immediately with additonal soy sauce, chopped scallions, cooked rice, and steamed sugar snap peas, if desired.
Serves 4. Per serving: 164 Calories; 5g Fat (27.6% calories from fat); 26g Protein; 2g Carbohydrate; trace Dietary Fiber; 66mg Cholesterol; 175mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 1/2 Fat.
Overnight Stuffed French Toast
1 pound French bread (16 oz.) cut into 20 slices
8 ounces reduced-fat cream cheese (8 oz.) cut into 1/4" thick slices
3 Cups Egg Substitute
2 Cups 2% low-fat milk
1 teaspoon Vanilla Extract
1/3 Cup Sugar Free Maple Syrup
1/2 tsp cinnamon
1. Spray a 9X13 baking dish with non-stick cooking spray. Layer 10 slices of bread in the bottom of the baking dish (You may need to cut some to fit). Top the bread evenly with cream cheese slices, then place the remaining bread slices on top.
2. In a large bowl, wish together the egg substitute, milk, vanilla, syrup and cinnamon. Pour over the bread to evenly coat. Cover with plastic wrap and refrigerate for 8 hours or overnight.
Remove from the refrigerator and let stand at room temperature for 15 minutes while the oven preheats to 350 degrees. Bake for 1 hour or until liquid is absorbed and the French toast is set in the center. If the top gets too brown, lay a sheet of foil over the baking dish. Cut into 9 pieces. Serve with syrup if desired.
Serves 9. Per serving: 353 Calories; 16g Fat (41.0% calories from fat); 18g Protein; 33g Carbohydrate; 2g Dietary Fiber; 20mg Cholesterol; 636mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean Meat; 0 Non-Fat Milk; 2 Fat; 0 Other Carbohydrates.
8 ounces reduced-fat cream cheese (8 oz.) cut into 1/4" thick slices
3 Cups Egg Substitute
2 Cups 2% low-fat milk
1 teaspoon Vanilla Extract
1/3 Cup Sugar Free Maple Syrup
1/2 tsp cinnamon
1. Spray a 9X13 baking dish with non-stick cooking spray. Layer 10 slices of bread in the bottom of the baking dish (You may need to cut some to fit). Top the bread evenly with cream cheese slices, then place the remaining bread slices on top.
2. In a large bowl, wish together the egg substitute, milk, vanilla, syrup and cinnamon. Pour over the bread to evenly coat. Cover with plastic wrap and refrigerate for 8 hours or overnight.
Remove from the refrigerator and let stand at room temperature for 15 minutes while the oven preheats to 350 degrees. Bake for 1 hour or until liquid is absorbed and the French toast is set in the center. If the top gets too brown, lay a sheet of foil over the baking dish. Cut into 9 pieces. Serve with syrup if desired.
Serves 9. Per serving: 353 Calories; 16g Fat (41.0% calories from fat); 18g Protein; 33g Carbohydrate; 2g Dietary Fiber; 20mg Cholesterol; 636mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean Meat; 0 Non-Fat Milk; 2 Fat; 0 Other Carbohydrates.
Hamburger Casserole
8 ounces cooked ground beef, 95% lean
1/2 pound pasta, corkscrew or macaroni cooked
1 can Flavorite Diced Tomatoes
8 ounces Flavorite Light Cream Cheese
onion diced
celery diced
red pepper diced
1 teaspoon worcestershire sauce
Garlic salt and pepper to taste
1/2 cup Sargento Reduced Fat Mild Cheddar Cheese
Brown ground beef with veggies, mix in half of cubed cream cheese, tomatoes, and spices. Transfer to cassarole dish, top with other half of cream cheese cubes and shredded cheddar. Bake until cheese is bubbly, about 20 minutes at 350.
Serves 4. Per serving: 541 Calories; 20g Fat (40.0% calories from fat); 24g Protein; 43g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 16mg Sodium. Exchanges: 3 Grain(Starch); 0 Other Carbohydrates.
1/2 pound pasta, corkscrew or macaroni cooked
1 can Flavorite Diced Tomatoes
8 ounces Flavorite Light Cream Cheese
onion diced
celery diced
red pepper diced
1 teaspoon worcestershire sauce
Garlic salt and pepper to taste
1/2 cup Sargento Reduced Fat Mild Cheddar Cheese
Brown ground beef with veggies, mix in half of cubed cream cheese, tomatoes, and spices. Transfer to cassarole dish, top with other half of cream cheese cubes and shredded cheddar. Bake until cheese is bubbly, about 20 minutes at 350.
Serves 4. Per serving: 541 Calories; 20g Fat (40.0% calories from fat); 24g Protein; 43g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 16mg Sodium. Exchanges: 3 Grain(Starch); 0 Other Carbohydrates.
Crockpot Cheesy Ravioli
1/2 tablespoon oil
1 garlic clove, minced
1 jar four cheese pasta sauce (26 ounce)
1/2 teaspoon italian seasoning
1 cup mozzarella cheese, shredded
1/4 cup onions, chopped
1/2 can tomato sauce (15 ounce)
1 package frozen beef ravioli (25 ounce)
( or chicken tortellini, or cheese ravioli )
1. 1 Spray crock pot with cooking spray.
2 In a large skillet heat oil over medium heat, add onion and garlic
and cook for 4 minutes stirring occasionally.
2. 3 Stir in pasta sauce, tomato sauce and Italian seasoning.
3. 4 Place 1 cup of sauce in crock pot.
4. 5 Add 1 package of the ravioli, top with 1 cup of the cheese.
5. 6 Top with remaining package of ravioli and 1 cup cheese.
7 Pour remaining sauce over the top.
8 Cover and cook on low for 5-6 hours.
Serves 4.
1 garlic clove, minced
1 jar four cheese pasta sauce (26 ounce)
1/2 teaspoon italian seasoning
1 cup mozzarella cheese, shredded
1/4 cup onions, chopped
1/2 can tomato sauce (15 ounce)
1 package frozen beef ravioli (25 ounce)
( or chicken tortellini, or cheese ravioli )
1. 1 Spray crock pot with cooking spray.
2 In a large skillet heat oil over medium heat, add onion and garlic
and cook for 4 minutes stirring occasionally.
2. 3 Stir in pasta sauce, tomato sauce and Italian seasoning.
3. 4 Place 1 cup of sauce in crock pot.
4. 5 Add 1 package of the ravioli, top with 1 cup of the cheese.
5. 6 Top with remaining package of ravioli and 1 cup cheese.
7 Pour remaining sauce over the top.
8 Cover and cook on low for 5-6 hours.
Serves 4.
Creamy Parmesan Orzo
1 Tbsp butter
1 C orzo
1 ¼ C fat-free, low-sodium chicken broth
1 ¼ C water
¼ C (1 oz) grated fresh parmesan
2 Tbsp chopped fresh basil
¼ tsp salt
¼ tsp freshly ground black pepper
4 tsp pine nuts, toasted (optional, not figured into nutritonal info)
Heat butter in a medium saucepan over medium heat. Add orzo, and cook 3 minutes, stirring constantly. Stir in broth and water, bring to a boil. Reduce heat, and simmer until liquid is absorbed and orzo is done (about 15 minutes). Remove from heat, stir in cheese, basil, salt and pepper. Sprinkle with pine nuts. Serve immediately.
Makes 4 servings. Per serving: 182 Calories; 4g Fat (17.8% calories from fat); 5g Protein; 31g Carbohydrate; 1g Dietary Fiber; 8mg Cholesterol; 32mg Sodium. Exchanges: 2 Grain(Starch); 0 Vegetable; 1/2 Fat.
1 C orzo
1 ¼ C fat-free, low-sodium chicken broth
1 ¼ C water
¼ C (1 oz) grated fresh parmesan
2 Tbsp chopped fresh basil
¼ tsp salt
¼ tsp freshly ground black pepper
4 tsp pine nuts, toasted (optional, not figured into nutritonal info)
Heat butter in a medium saucepan over medium heat. Add orzo, and cook 3 minutes, stirring constantly. Stir in broth and water, bring to a boil. Reduce heat, and simmer until liquid is absorbed and orzo is done (about 15 minutes). Remove from heat, stir in cheese, basil, salt and pepper. Sprinkle with pine nuts. Serve immediately.
Makes 4 servings. Per serving: 182 Calories; 4g Fat (17.8% calories from fat); 5g Protein; 31g Carbohydrate; 1g Dietary Fiber; 8mg Cholesterol; 32mg Sodium. Exchanges: 2 Grain(Starch); 0 Vegetable; 1/2 Fat.
Crockpot Sour Cream Salsa Chicken
12 ounces skinless boneless chicken breast
1 pkg taco seasoning mix
1 cup Salsa
2 Tablespoons cornstarch
1/4 cup light sour cream
1. Spray crockpot with cooking spray. Add the chicken breasts. Sprinkle with taco seasoning and salsa. cook on low for 6 to 8 hours.
When ready remove the chicken from the pot. place about 2 tablespoons of corn starch in a small amount of water and stir well. Stir the cornstarch mixture in to the salsa sauce. Stir in the sour cream.
2. Let the sauce warm up and serve when hot.
Makes 4 servings. Per serving: 189 Calories; 2g Fat (9.1% calories from fat); 28g Protein; 13g Carbohydrate; 2g Dietary Fiber; 67mg Cholesterol; 941mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fat; 1/2 Other Carbohydrates.
1 pkg taco seasoning mix
1 cup Salsa
2 Tablespoons cornstarch
1/4 cup light sour cream
1. Spray crockpot with cooking spray. Add the chicken breasts. Sprinkle with taco seasoning and salsa. cook on low for 6 to 8 hours.
When ready remove the chicken from the pot. place about 2 tablespoons of corn starch in a small amount of water and stir well. Stir the cornstarch mixture in to the salsa sauce. Stir in the sour cream.
2. Let the sauce warm up and serve when hot.
Makes 4 servings. Per serving: 189 Calories; 2g Fat (9.1% calories from fat); 28g Protein; 13g Carbohydrate; 2g Dietary Fiber; 67mg Cholesterol; 941mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fat; 1/2 Other Carbohydrates.
Fish & Chips
Untried, but putting it here so I don't forget I'm wanting to try it.
1 cup all-purpose flour
1 teaspoon salt
1 large egg, separated
1/4 cup light beer, preferably flat and at room temperature
1/4 cup 1% low-fat milk
2 pounds russet potatoes
Peanut oil or lard
2 pounds cod fillets, cod, flounder, or sole
Malt vinegar (optional)
Salt
1. About 1 hour before you plan to fry the fish, make the batter. Mix flour and 1 teaspoon salt in a mixing bowl. In another bowl, stir together egg yolk, beer, and milk. Pour this into the dry ingredients, stirring (but not beating) the mixture well with a wire whisk. Cover and chill 30 minutes.
Cut the potatoes into 3- by 3/8-inch sticks and place them in a bowl. Cover with cold water, and stir them a bit to help remove the excess starch.
2. Pour oil to a depth of 3 or 4 inches in a stockpot or Dutch oven; place it over medium-high heat, and heat it to 375°. Preheat the oven to 200°. Place a wire rack on a baking sheet and set it in the oven.
3. Drain the potatoes well, rinse them under running water, and lay them out on a terry cloth towel, patting them completely dry. When the oil reaches 375°, fry the potatoes, in batches, until they are thoroughly browned, 8 to 10 minutes. Do not crowd the pot, and carefully maintain the temperature at 375°. As they are finished, transfer the potatoes to the wire rack to drain and stay warm.
4. While the last batch of potatoes is frying, beat the egg white to soft peaks and gently but thoroughly fold it into the batter. Rinse the fish fillets and pat them dry. Using tongs, drop several pieces of fish into the batter, then transfer them to the hot oil to fry. Each batch will take about 4 minutes. Remember to maintain the heat at 375°. Serve hot, and pass malt vinegar and salt.
Makes 4 servings. Per serving: 508 Calories; 3g Fat (6.2% calories from fat); 50g Protein; 66g Carbohydrate; 4g Dietary Fiber; 151mg Cholesterol; 695mg Sodium. Exchanges: 4 1/2 Grain(Starch); 5 1/2 Lean Meat; 0 Non-Fat Milk; 0 Fat.
1 cup all-purpose flour
1 teaspoon salt
1 large egg, separated
1/4 cup light beer, preferably flat and at room temperature
1/4 cup 1% low-fat milk
2 pounds russet potatoes
Peanut oil or lard
2 pounds cod fillets, cod, flounder, or sole
Malt vinegar (optional)
Salt
1. About 1 hour before you plan to fry the fish, make the batter. Mix flour and 1 teaspoon salt in a mixing bowl. In another bowl, stir together egg yolk, beer, and milk. Pour this into the dry ingredients, stirring (but not beating) the mixture well with a wire whisk. Cover and chill 30 minutes.
Cut the potatoes into 3- by 3/8-inch sticks and place them in a bowl. Cover with cold water, and stir them a bit to help remove the excess starch.
2. Pour oil to a depth of 3 or 4 inches in a stockpot or Dutch oven; place it over medium-high heat, and heat it to 375°. Preheat the oven to 200°. Place a wire rack on a baking sheet and set it in the oven.
3. Drain the potatoes well, rinse them under running water, and lay them out on a terry cloth towel, patting them completely dry. When the oil reaches 375°, fry the potatoes, in batches, until they are thoroughly browned, 8 to 10 minutes. Do not crowd the pot, and carefully maintain the temperature at 375°. As they are finished, transfer the potatoes to the wire rack to drain and stay warm.
4. While the last batch of potatoes is frying, beat the egg white to soft peaks and gently but thoroughly fold it into the batter. Rinse the fish fillets and pat them dry. Using tongs, drop several pieces of fish into the batter, then transfer them to the hot oil to fry. Each batch will take about 4 minutes. Remember to maintain the heat at 375°. Serve hot, and pass malt vinegar and salt.
Makes 4 servings. Per serving: 508 Calories; 3g Fat (6.2% calories from fat); 50g Protein; 66g Carbohydrate; 4g Dietary Fiber; 151mg Cholesterol; 695mg Sodium. Exchanges: 4 1/2 Grain(Starch); 5 1/2 Lean Meat; 0 Non-Fat Milk; 0 Fat.
Overnight Crockpot Oatmeal
2 apples, peeled, cored and sliced
1/3 cup brown sugar
4 cups water
2 cups old-fashioned uncooked oatmeal
2 teaspoons cinnamon
1 teaspoon salt
1. Mix brown sugar and cinnamon with apple slices, coating apples. Mix oatmeal with water and salt. Put apples in bottom of crockpot and pour oatmeal mixture on top. Do not stir. Cover and cook overnight on LOW (8 to 9 hours).
2. In the morning, stir thoroughly. Serve with milk and additional brown sugar.
Serves 8. Per serving: 122 calories; 1g Fat (10.1% calories from fat); 3g Protein; 25g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 273mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates.
1/3 cup brown sugar
4 cups water
2 cups old-fashioned uncooked oatmeal
2 teaspoons cinnamon
1 teaspoon salt
1. Mix brown sugar and cinnamon with apple slices, coating apples. Mix oatmeal with water and salt. Put apples in bottom of crockpot and pour oatmeal mixture on top. Do not stir. Cover and cook overnight on LOW (8 to 9 hours).
2. In the morning, stir thoroughly. Serve with milk and additional brown sugar.
Serves 8. Per serving: 122 calories; 1g Fat (10.1% calories from fat); 3g Protein; 25g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 273mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates.
Pork Chop Potato Bake
1/2 pound boneless pork chops
1/2 can Campbell's Cream of Mushroom Soup, Condensed
1/4 cup 2% low-fat milk
1/4 cup light sour cream
10 ounces potatoes, shredded
1/2 cup cheddar cheese, shredded
2 tablespoons dehydrated onion flakes
1.Preheat oven to 350. Spray skillet with cooking spray. Add pork chops and brown. Drain on paper towels.
2. In medium bowl, combine soup, milk, sour cream, and salt and pepper to taste. Stir in potatoes, ½ cup cheese, and onion. Spread in bottom of 9X13 pan. Arrange pork chops over mixture. Cover pan and bake for 40 minutes. Remove cover and top with remaining cheese. Bake uncovered 5 more minutes or until cheese is melted.
1/2 can Campbell's Cream of Mushroom Soup, Condensed
1/4 cup 2% low-fat milk
1/4 cup light sour cream
10 ounces potatoes, shredded
1/2 cup cheddar cheese, shredded
2 tablespoons dehydrated onion flakes
1.Preheat oven to 350. Spray skillet with cooking spray. Add pork chops and brown. Drain on paper towels.
2. In medium bowl, combine soup, milk, sour cream, and salt and pepper to taste. Stir in potatoes, ½ cup cheese, and onion. Spread in bottom of 9X13 pan. Arrange pork chops over mixture. Cover pan and bake for 40 minutes. Remove cover and top with remaining cheese. Bake uncovered 5 more minutes or until cheese is melted.
Salisbury Steak
We all LOVE this one... it's just so good.
Salisbury Steak
1 pound ground beef, 95% lean
1 envelope Lipton Onion soup mix
1/4 cup seasoned bread crumbs
2 tablespoons 1% low-fat milk
2 tablespoons all-purpose flour
cooking spray
1 can Campbell's Cream of Mushroom Soup, Condensed
1 package Brown Gravy mix
3/8 cup water
1. In a large bowl, mix together the ground beef, onion soup mix, bread crumbs, and milk using your hands. Shape into 4 patties.
2. Heat the oil in a large skillet over medium-high heat. Dredge the patties in flour just to coat, and quickly brown on both sides in the hot skillet. Place browned patties into the slow cooker stacking alternately like a pyramid. In a medium bowl, mix together the cream of mushroom soup, brown gravy mix, and water. Pour over the meat. Cook on the Low setting for 4 or 5 hours, until ground beef is well done.
**Note: If you want to prepare this in the oven, place meat into 9"x9" casserole dish and pour gravy over the top. Cover with foil and bake at 350 for 30 minutes.
Salisbury Steak
1 pound ground beef, 95% lean
1 envelope Lipton Onion soup mix
1/4 cup seasoned bread crumbs
2 tablespoons 1% low-fat milk
2 tablespoons all-purpose flour
cooking spray
1 can Campbell's Cream of Mushroom Soup, Condensed
1 package Brown Gravy mix
3/8 cup water
1. In a large bowl, mix together the ground beef, onion soup mix, bread crumbs, and milk using your hands. Shape into 4 patties.
2. Heat the oil in a large skillet over medium-high heat. Dredge the patties in flour just to coat, and quickly brown on both sides in the hot skillet. Place browned patties into the slow cooker stacking alternately like a pyramid. In a medium bowl, mix together the cream of mushroom soup, brown gravy mix, and water. Pour over the meat. Cook on the Low setting for 4 or 5 hours, until ground beef is well done.
**Note: If you want to prepare this in the oven, place meat into 9"x9" casserole dish and pour gravy over the top. Cover with foil and bake at 350 for 30 minutes.
Baked Swiss Chicken
1 lb boneless skinless chicken breasts, in 4 pieces
4 slices swiss cheese
1 can cream of chicken soup
¼ cup milk
1 cup stuffing mix
½ stick butter, melted
1. In a 9x 9 GREASED PAN.
2. Top each chicken w/slice of cheese.
3. Mix soup & milk together. Pour over chicken.
4. Sprinkle stuffing mix over soup and drizzle w/butter.
5. 350 degree oven – uncovered – 50 to 55 minutes
4 slices swiss cheese
1 can cream of chicken soup
¼ cup milk
1 cup stuffing mix
½ stick butter, melted
1. In a 9x 9 GREASED PAN.
2. Top each chicken w/slice of cheese.
3. Mix soup & milk together. Pour over chicken.
4. Sprinkle stuffing mix over soup and drizzle w/butter.
5. 350 degree oven – uncovered – 50 to 55 minutes
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