Verde Chicken Mexican Lasagna
1 pound chicken, cooked and shredded
1 (16-ounce) container sour cream
1 (15-ounce) can black beans, drained and rinsed
1 ½ cups green salsa
1 ½ cups frozen corn, thawed and drained
1 teaspoon garlic powder
½ teaspoon cumin
1 teaspoon chili powder
1 teaspoon salt
1/3 cup chopped cilantro (plus additional for garnishing)
12 soft taco size flour tortillas
1 (8-ounce) package shredded Mexican blend cheese
Preheat oven to 350 degrees.
Mix chicken, sour cream, black beans, salsa, corn, cilantro and spices in a large bowl. Taste and adjust seasonings to your preference. Cut tortillas in half with kitchen shears.
In a 9×13 dish, scoop 1/3 of the chicken mixture into bottom of pan. Spread evenly. Place one layer of cut tortillas (about 4 tortillas) on chicken mixture to cover. Top with 1/3 of the amount of shredded cheese. Repeat with chicken mixture, tortillas, shredded cheese two more times. There should be three layers total.
Bake in oven for 20 – 25 minutes or until cheese is bubbly and casserole is warmed through. Serve with sour cream and additional chopped cilantro.
Showing posts with label Main Dish. Show all posts
Showing posts with label Main Dish. Show all posts
Tuesday, November 20, 2012
Sunday, September 23, 2012
Mediterranean Tuna Salad: from Denise Austin.com
Feel Full With This Quick Salad!
This tuna salad is full of protein and top-quality carbs, the kind that will keep you going all afternoon. And best of all, it's got a lot of flavor and is really filling.
Mediterranean Tuna Salad
Ingredients
2 cans (6 ounces each) water-packed tuna, drained
1 can (15.5 ounces) chickpeas, rinsed and drained
1 large red bell pepper, coarsely chopped
1 jar (4 ounces) marinated artichoke hearts, rinsed, drained, and coarsely chopped
1/3 cup coarsely chopped sweet red onion
10–12 kalamata olives, pitted and coarsely chopped
3 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1 large garlic clove, crushed through a press
Preparation
Place the tuna in a medium bowl and flake with a fork. Add the chickpeas, bell pepper, artichoke hearts, onions, and olives. Toss to mix well. Add the lemon juice, oil, and garlic and toss until blended.
Makes 6 cups
Per 1 1/2 cups: 330 calories, 26 g carbohydrates, 26 g protein, 14 g total fat, 35 mg cholesterol, 5 g dietary fiber, 790 mg sodium
http://www.deniseaustin.com/newsletters/mediterranean-tuna-salad-recipe.aspx?xid=nl_DeniseAustinsMorningStretch_20120923
Mediterranean Tuna Salad
Ingredients
2 cans (6 ounces each) water-packed tuna, drained
1 can (15.5 ounces) chickpeas, rinsed and drained
1 large red bell pepper, coarsely chopped
1 jar (4 ounces) marinated artichoke hearts, rinsed, drained, and coarsely chopped
1/3 cup coarsely chopped sweet red onion
10–12 kalamata olives, pitted and coarsely chopped
3 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1 large garlic clove, crushed through a press
Preparation
Place the tuna in a medium bowl and flake with a fork. Add the chickpeas, bell pepper, artichoke hearts, onions, and olives. Toss to mix well. Add the lemon juice, oil, and garlic and toss until blended.
Makes 6 cups
Per 1 1/2 cups: 330 calories, 26 g carbohydrates, 26 g protein, 14 g total fat, 35 mg cholesterol, 5 g dietary fiber, 790 mg sodium
http://www.deniseaustin.com/newsletters/mediterranean-tuna-salad-recipe.aspx?xid=nl_DeniseAustinsMorningStretch_20120923
Tuesday, June 19, 2012
Lemon Chicken - The Fiber35 Diet
serves two (2g fiber/servings)
2 boneless skinless chicken breasts
1 egg white
2 tablespoons rice flour
1 tablespoon freshly grated parmesan cheese
1 tablespoon chopped italian parsley
Dash of salt and pepper
1 teaspoon olive oil
Juice of 1/2 lemon
1/4 cup white wine or chicken stock
Preheat oven to 450F Place chicken in between sheets of plastic wrap or wax paper and pound with smooth side of meat mallet. This helps to tenderize the chicken; 1/4 inch in thickness is fine. Set aside.
Lightly beat egg white in a medium-size bowl. Add rice flour, parmesan, parsley, salt, and pepper. Coat chicken evenly.
Heat oil in a medium-size ovenproof skillet. Brown chicken (3 minutes) on each side. Remove chicken and set aside. Add the juice of 1/2 lemon and wine (or stock) to pan, making sure to incorporate the bits in the pan with the liquids. Let this reduce slightly, add back the chicken, and bake for 20 minutes.
Brenda's Tips: This dish is so good with some greens, like kale or collards, sauteed in a pan.
Nutrition Facts: Serving size, 1 breast-calories 357, fiber 2g, protein 44g, fat 5g, saturated fat 1g, carbohydrate 25g, cholesterol 71g, sodium 372mg, sugars 2g.
2 boneless skinless chicken breasts
1 egg white
2 tablespoons rice flour
1 tablespoon freshly grated parmesan cheese
1 tablespoon chopped italian parsley
Dash of salt and pepper
1 teaspoon olive oil
Juice of 1/2 lemon
1/4 cup white wine or chicken stock
Preheat oven to 450F Place chicken in between sheets of plastic wrap or wax paper and pound with smooth side of meat mallet. This helps to tenderize the chicken; 1/4 inch in thickness is fine. Set aside.
Lightly beat egg white in a medium-size bowl. Add rice flour, parmesan, parsley, salt, and pepper. Coat chicken evenly.
Heat oil in a medium-size ovenproof skillet. Brown chicken (3 minutes) on each side. Remove chicken and set aside. Add the juice of 1/2 lemon and wine (or stock) to pan, making sure to incorporate the bits in the pan with the liquids. Let this reduce slightly, add back the chicken, and bake for 20 minutes.
Brenda's Tips: This dish is so good with some greens, like kale or collards, sauteed in a pan.
Nutrition Facts: Serving size, 1 breast-calories 357, fiber 2g, protein 44g, fat 5g, saturated fat 1g, carbohydrate 25g, cholesterol 71g, sodium 372mg, sugars 2g.
Thursday, September 29, 2011
Easy Teriyaki Chicken Freezer Recipe
Easy Teriyaki Chicken Freezer Recipe
1 chicken, cut up (or equivelant amount of chicken pieces of your choice)
1 cup soy sauce
1/4 cup water
1 tsp garlic salt
1/4 cup brown sugar
1/4 cup white wine or apple juice
1/2 tsp dried ginger
Place chicken into a freezer bag. In a small bowl, combine remaining ingredients and add to bag. Remove air from bag, seal and freeze.
On cooking day, defrost in refrigerator. Preheat oven at 425 and bake chicken for 30 minutes (may take longer depending on chicken piece choices). Or grill on a barbeque until chicken is no longer pink.
www.momsbudget.com
1 chicken, cut up (or equivelant amount of chicken pieces of your choice)
1 cup soy sauce
1/4 cup water
1 tsp garlic salt
1/4 cup brown sugar
1/4 cup white wine or apple juice
1/2 tsp dried ginger
Place chicken into a freezer bag. In a small bowl, combine remaining ingredients and add to bag. Remove air from bag, seal and freeze.
On cooking day, defrost in refrigerator. Preheat oven at 425 and bake chicken for 30 minutes (may take longer depending on chicken piece choices). Or grill on a barbeque until chicken is no longer pink.
www.momsbudget.com
Zesty Pineapple Chicken Freezer Recipe
Zesty Pineapple Chicken Freezer Recipe
2 lbs chicken breasts, with skin (about 4 breasts)
2 tbsp melted butter
1/2 tsp salt
1/8 tsp pepper
Zesty Pineapple Glaze:
8 3/4 oz. can pineapple tidbits
1 c. packed brown sugar
1/4 c. lemon juice
2 tbsp. prepared mustard
1 tsp. soy sauce
Preheat oven to 375F.
In a disposable 9" foil container (or baking dish that is freezable) place chicken breasts with the skin side up. Brush each piece of chicken with melted butter, then sprinkle with salt and pepper to taste. Bake for 30 minutes. Just before chicken is finished baking, make glaze. Remove chicken from oven and brush with flaze. Allow to cool completely then freeze. On cooking day, remove dish from freezer to thaw. Once thawed, bake in preheated 375F for 50-60 minutes, or until chicken is cooked through and glaze is dark brown.
www.momsbudget.com
2 lbs chicken breasts, with skin (about 4 breasts)
2 tbsp melted butter
1/2 tsp salt
1/8 tsp pepper
Zesty Pineapple Glaze:
8 3/4 oz. can pineapple tidbits
1 c. packed brown sugar
1/4 c. lemon juice
2 tbsp. prepared mustard
1 tsp. soy sauce
Preheat oven to 375F.
In a disposable 9" foil container (or baking dish that is freezable) place chicken breasts with the skin side up. Brush each piece of chicken with melted butter, then sprinkle with salt and pepper to taste. Bake for 30 minutes. Just before chicken is finished baking, make glaze. Remove chicken from oven and brush with flaze. Allow to cool completely then freeze. On cooking day, remove dish from freezer to thaw. Once thawed, bake in preheated 375F for 50-60 minutes, or until chicken is cooked through and glaze is dark brown.
www.momsbudget.com
Thursday, August 25, 2011
FRIED RICE RECIPE
FRIED RICE RECIPE - from the Yoga Body Diet
◦Pineapple coconut fried rice
◦1 pack extra firm tofu (or chicken)
◦2 cups short-grain brown rice
◦1 TBS EVOO (extra virgin olive oil)
◦1 (1″) piece ginger chopped
◦3 garlic cloves
◦2 cups snow peas, cut into thirds
◦2 celery stalks, chopped
◦2 cups green cabbage, sliced
◦1/2 tsp salt
◦1 cup chopped pineapple
◦1/2 cup toasted unsweetened coconut
◦1/2 cup fresh cilantro
Drain tofu for 30 minutes while cooking rice. Dice and set aside (same for chicken.)
Heat oil in large skillet. Add ginger, peas, celery and cabbage and cook, stirring constantly, 5 minutes, until the mixture if fragrant. Add cooked rice, cook 4 more minutes until veggies soften. Sprinkle with salt. Stir in tofu, pineapple, coconut and cilantro. EAT!
◦Pineapple coconut fried rice
◦1 pack extra firm tofu (or chicken)
◦2 cups short-grain brown rice
◦1 TBS EVOO (extra virgin olive oil)
◦1 (1″) piece ginger chopped
◦3 garlic cloves
◦2 cups snow peas, cut into thirds
◦2 celery stalks, chopped
◦2 cups green cabbage, sliced
◦1/2 tsp salt
◦1 cup chopped pineapple
◦1/2 cup toasted unsweetened coconut
◦1/2 cup fresh cilantro
Drain tofu for 30 minutes while cooking rice. Dice and set aside (same for chicken.)
Heat oil in large skillet. Add ginger, peas, celery and cabbage and cook, stirring constantly, 5 minutes, until the mixture if fragrant. Add cooked rice, cook 4 more minutes until veggies soften. Sprinkle with salt. Stir in tofu, pineapple, coconut and cilantro. EAT!
Tuesday, June 21, 2011
Pasta Lentil Bolognese
Pasta Lentil Bolognese
Serves 4
Ingredients:
2 tsp olive oil
1 medium carrot, peeled and diced small, 1 cup
2 small celerly stalks, diced small, 1/2 cup
1 small fennel bulb, diced small, 1 1/2 cups
4 cloves garlic, minced
2 TBSP White Wine Vinegar
2 cups low-sodium vegetable broth
1 cup green lentils
2 1/2 cups crushed tomatoes – 28 oz can
2 tsp dried oregano
2 tsp dried parsley
1 tsp dried basil
8 oz wide whole wheat pasta noodles-linguine, fettucini, etc.
1/2 cup low fat milk
1/4 tsp sea salt
1/2 tsp fresh ground black pepper
Instructions:
1. In a large dutch oven or saucepot, heat oil on medium high. Add onion, carrot, celery, fellel and garlic. Cook, stirring often, until released water evaporates and brown bits begin to form on bottom of pot, about 15 minutes. Add vinegar and scrape any brown bits from bottom of pot as liquid evaporates. Stir in broth, 1 cup water, lentils, tomatoes, oregano, parsley and basil. Reduct heat to medium and simmer, partially covered, for 45 minutes, stirring occasionally.
2. Meanwhile, bring a large pot of water to a boil and prepare pasta according to package directions. Drain pasta and set aside.
3. Add milk to bolognese and continue to simmer for an additional 10 minutes. Season with salt and pepper. Divide pasta amont 4 bowls and top each with about 1 1/2 cups bolognese.
Nutirents per serving (4 oz pasta & 1 1/2 cups bolognese)
Calories: 337, Total Fat: 4 gm, Carbs: 68 g, Fiber: 15g, Sugars:
8g, Protein 13 g, Sodium: 484 mg, Cholesterol, 1mg
Serves 4
Ingredients:
2 tsp olive oil
1 medium carrot, peeled and diced small, 1 cup
2 small celerly stalks, diced small, 1/2 cup
1 small fennel bulb, diced small, 1 1/2 cups
4 cloves garlic, minced
2 TBSP White Wine Vinegar
2 cups low-sodium vegetable broth
1 cup green lentils
2 1/2 cups crushed tomatoes – 28 oz can
2 tsp dried oregano
2 tsp dried parsley
1 tsp dried basil
8 oz wide whole wheat pasta noodles-linguine, fettucini, etc.
1/2 cup low fat milk
1/4 tsp sea salt
1/2 tsp fresh ground black pepper
Instructions:
1. In a large dutch oven or saucepot, heat oil on medium high. Add onion, carrot, celery, fellel and garlic. Cook, stirring often, until released water evaporates and brown bits begin to form on bottom of pot, about 15 minutes. Add vinegar and scrape any brown bits from bottom of pot as liquid evaporates. Stir in broth, 1 cup water, lentils, tomatoes, oregano, parsley and basil. Reduct heat to medium and simmer, partially covered, for 45 minutes, stirring occasionally.
2. Meanwhile, bring a large pot of water to a boil and prepare pasta according to package directions. Drain pasta and set aside.
3. Add milk to bolognese and continue to simmer for an additional 10 minutes. Season with salt and pepper. Divide pasta amont 4 bowls and top each with about 1 1/2 cups bolognese.
Nutirents per serving (4 oz pasta & 1 1/2 cups bolognese)
Calories: 337, Total Fat: 4 gm, Carbs: 68 g, Fiber: 15g, Sugars:
8g, Protein 13 g, Sodium: 484 mg, Cholesterol, 1mg
Thursday, June 16, 2011
Grilled Chicken With White Barbecue Sauce
Grilled Chicken With White Barbecue Sauce
From MyRecipes.com
Put a spin on barbecue chicken with spicy white sauce, a combination of mayonnaise and vinegar. The sauce is finger-licking good and ready in only 10 minutes.
Yields: 5 serving
Total Time: 35 min
Prep Time: 15 min
Cook Time: 20 min
Oven Temp: 350
Ingredients:
1 tablespoon(s) dried thyme
1 tablespoon(s) dried oregano
1 tablespoon(s) ground cumin
1 tablespoon(s) paprika
1 teaspoon(s) onion powder
1/2 teaspoon(s) salt
1/2 teaspoon(s) pepper
10 (about 3 pounds) chicken thighs
White Barbecue Sauce
Directions:
1.Combine first 7 ingredients. Rinse chicken, and pat dry; rub mixture evenly over chicken. Place chicken in a zip-top plastic freezer bag. Seal and chill 4 hours. Remove chicken from bag, discarding bag.
2.Grill, covered with grill lid, over medium-high heat (350 degrees F to 400 degrees F) 8 to 10 minutes on each side or until a meat thermometer inserted into thickest portion registers 180 degrees F. Serve with White Barbecue Sauce.
Tips & Techniques:
Note: 4 chicken leg quarters (about 3 pounds) may be substituted for chicken thighs. Increase cooking time to 20 to 25 minutes on each side.
From MyRecipes.com
Put a spin on barbecue chicken with spicy white sauce, a combination of mayonnaise and vinegar. The sauce is finger-licking good and ready in only 10 minutes.
Yields: 5 serving
Total Time: 35 min
Prep Time: 15 min
Cook Time: 20 min
Oven Temp: 350
Ingredients:
1 tablespoon(s) dried thyme
1 tablespoon(s) dried oregano
1 tablespoon(s) ground cumin
1 tablespoon(s) paprika
1 teaspoon(s) onion powder
1/2 teaspoon(s) salt
1/2 teaspoon(s) pepper
10 (about 3 pounds) chicken thighs
White Barbecue Sauce
Directions:
1.Combine first 7 ingredients. Rinse chicken, and pat dry; rub mixture evenly over chicken. Place chicken in a zip-top plastic freezer bag. Seal and chill 4 hours. Remove chicken from bag, discarding bag.
2.Grill, covered with grill lid, over medium-high heat (350 degrees F to 400 degrees F) 8 to 10 minutes on each side or until a meat thermometer inserted into thickest portion registers 180 degrees F. Serve with White Barbecue Sauce.
Tips & Techniques:
Note: 4 chicken leg quarters (about 3 pounds) may be substituted for chicken thighs. Increase cooking time to 20 to 25 minutes on each side.
Thursday, May 19, 2011
Lemon-Thyme Chicken with Sauteed Vegetables
Lemon-Thyme Chicken with Sauteed Vegetables
Recipe developed by Anna Berman
Makes: 4 servings
Prep time: 5 minutes
Cook time: 15 minutes
Ingredients:
4 tablespoons lemon juice
1 tablespoon chopped garlic, divided
1 tablespoon chopped fresh thyme, divided
Salt
Freshly ground black pepper
1 pound chicken breast tenders, lightly pounded
4 teaspoons canola oil
1 medium shallot, sliced
1 1/2 cups frozen shelled edamame, thawed
11/2 cups grape tomatoes, halved
2 medium zucchini
1/3 cup crumbled feta
Directions:
1. In a ziplock bag, combine 3 tablespoons lemon juice, 2 teaspoons garlic, and 2 teaspoons thyme; season to taste with salt and black pepper. Add chicken tenders, seal the bag, and gently turn to coat. Set aside.
2. Heat 2 teaspoons canola oil in a large skillet over medium-high heat. Add shallot, remaining garlic, edamame, and tomatoes; saute 4 minutes.
3. Use a vegetable peeler to slice zucchini into long ribbons. Add zucchini and remaining lemon juice and thyme to vegetables in skillet; saute 2 to 3 minutes. Transfer to a serving bowl, stir in feta, and season with salt and black pepper to taste.
4. Add remaining oil to skillet. Remove chicken from marinade and saute 2 to 3 minutes a side or until cooked through. Serve with vegetables.
Nutrition facts per serving: 327 calories, 28g protein, 16g carbohydrate, 13g fat (3g saturated), 5g fiber
Recipe developed by Anna Berman
Makes: 4 servings
Prep time: 5 minutes
Cook time: 15 minutes
Ingredients:
4 tablespoons lemon juice
1 tablespoon chopped garlic, divided
1 tablespoon chopped fresh thyme, divided
Salt
Freshly ground black pepper
1 pound chicken breast tenders, lightly pounded
4 teaspoons canola oil
1 medium shallot, sliced
1 1/2 cups frozen shelled edamame, thawed
11/2 cups grape tomatoes, halved
2 medium zucchini
1/3 cup crumbled feta
Directions:
1. In a ziplock bag, combine 3 tablespoons lemon juice, 2 teaspoons garlic, and 2 teaspoons thyme; season to taste with salt and black pepper. Add chicken tenders, seal the bag, and gently turn to coat. Set aside.
2. Heat 2 teaspoons canola oil in a large skillet over medium-high heat. Add shallot, remaining garlic, edamame, and tomatoes; saute 4 minutes.
3. Use a vegetable peeler to slice zucchini into long ribbons. Add zucchini and remaining lemon juice and thyme to vegetables in skillet; saute 2 to 3 minutes. Transfer to a serving bowl, stir in feta, and season with salt and black pepper to taste.
4. Add remaining oil to skillet. Remove chicken from marinade and saute 2 to 3 minutes a side or until cooked through. Serve with vegetables.
Nutrition facts per serving: 327 calories, 28g protein, 16g carbohydrate, 13g fat (3g saturated), 5g fiber
Wednesday, May 18, 2011
Beef Tenderloin with Green Bean & Cauliflower Mash ~ Justin & Irene
Beef Tenderloin with Green Bean and Cauliflower MashJustin and Irene
Ingredients (makes two servings)
2 three-ounce beef tenderloin steaks, trimmed of excess fat
1 Tablespoon reduced sodium soy sauce
1 Tablespoon minced garlic
1 Tablespoon reduced sodium Worcestershire sauce
1/4 medium red onion sliced
1 head of cauliflower
2 Tablespoons reduced fat cream cheese
2 scallions, sliced
8 ounces fresh green beans, cleaned and trimmed
1/8 cup sliced almonds
1 Tablespoon Galeos Caesar or Ginger Wasabi Dressing
Sea Salt
Instructions
Steak:
Put soy sauce, 1 tablespoon garlic, and Worcestershire sauce in a bowl. Marinate steak for 10 minutes. Place steak on a hot grill. Cook 4-5 minutes each side for medium rare.
Green Beans:
Spray pan with cooking spray. Saute 2 teaspoons of garlic and almonds with string beans until al dente. Toss in Galeos dressing.
Cauliflower Mash:
Steam cauliflower. Place in food processor with cream cheese. Mix until smooth, but not too smooth. Top with scallions
Place steak on plate, top with a few red onion rings. Place green beans on plate. Place 1 cup of cauliflower mash on plate, top with scallions. Reserve remaining cauliflower mash for another use
Nutritional information (per serving):
Calories 230
Fat calories 70
Total fat 8 grams
Saturated fat 2 grams
Cholesterol 45 milligrams
Sodium 380 milligrams
Total carbohydrates 21 grams
Fiber 7 grams
Sugars 10 grams
Protein 24 grams
Hannah's Cheesy Turkey Chomper
Hannah's Cheesy Turkey Chomper
Ingredients:
4 ounces extra lean ground turkey
1 slice of light white cheddar (like Trader Joe's)
1 teaspoon light mayo
1 teaspoon yellow mustard
1 teaspoon honey
1 small whole wheat hamburger bun (such as Sandwich Thins)
1 pickle slice
Instructions:
Cook burger. Melt cheese on top. Mix mayo, mustard and honey together. Spread
mayo mixture on both sides of bun. Place burger on bun. Serve with pickle.
Nutritional information (per serving)
Calories 310
Fat calories 45
Total fat 5 grams
Saturated fat 1.5 grams
Cholesterol 55 milligrams
Sodium 310 milligrams
Total carbohydrates 30 grams
Fiber 5 grams
Sugars 6 grams
Protein 40 grams
Ingredients:
4 ounces extra lean ground turkey
1 slice of light white cheddar (like Trader Joe's)
1 teaspoon light mayo
1 teaspoon yellow mustard
1 teaspoon honey
1 small whole wheat hamburger bun (such as Sandwich Thins)
1 pickle slice
Instructions:
Cook burger. Melt cheese on top. Mix mayo, mustard and honey together. Spread
mayo mixture on both sides of bun. Place burger on bun. Serve with pickle.
Nutritional information (per serving)
Calories 310
Fat calories 45
Total fat 5 grams
Saturated fat 1.5 grams
Cholesterol 55 milligrams
Sodium 310 milligrams
Total carbohydrates 30 grams
Fiber 5 grams
Sugars 6 grams
Protein 40 grams
Jay's Volcano Burger
Jay's Volcano Burger
Ingredients:
4 ounces extra lean ground turkey
1/2 cup shredded iceberg lettuce
2 Tablespoons ketchup
1 Tablespoon shredded low-fat mozzarella cheese
1 Tablespoon shredded low-fat cheddar cheese
1 small whole wheat hamburger bun (such as Sandwich Thins)
Instructions:
Preheat oven to 400 degrees Fahrenheit. Form ground turkey into a cone shape that
looks like a volcano with center somewhat hollow. Bake in oven for 10-15 minutes.
Place bottom of bun in center of serving plate. Distribute lettuce around bun to
simulate grass. Place burger cone on bun. Spoon ketchup into the hollowed out
portion of the burger, and drizzle down the side to make it look like lava coming out.
Sprinkle the top of volcano with cheeses. Set bun top on side.
Nutritional information (per serving)
Calories 340
Fat calories 50
Total fat 6 grams
Saturated fat 3 grams
Cholesterol 60 milligrams
Sodium 620 milligrams
Total carbohydrates 32 grams
Fiber 6 grams
Sugars 8 grams
Protein 45 grams
Ingredients:
4 ounces extra lean ground turkey
1/2 cup shredded iceberg lettuce
2 Tablespoons ketchup
1 Tablespoon shredded low-fat mozzarella cheese
1 Tablespoon shredded low-fat cheddar cheese
1 small whole wheat hamburger bun (such as Sandwich Thins)
Instructions:
Preheat oven to 400 degrees Fahrenheit. Form ground turkey into a cone shape that
looks like a volcano with center somewhat hollow. Bake in oven for 10-15 minutes.
Place bottom of bun in center of serving plate. Distribute lettuce around bun to
simulate grass. Place burger cone on bun. Spoon ketchup into the hollowed out
portion of the burger, and drizzle down the side to make it look like lava coming out.
Sprinkle the top of volcano with cheeses. Set bun top on side.
Nutritional information (per serving)
Calories 340
Fat calories 50
Total fat 6 grams
Saturated fat 3 grams
Cholesterol 60 milligrams
Sodium 620 milligrams
Total carbohydrates 32 grams
Fiber 6 grams
Sugars 8 grams
Protein 45 grams
Tuesday, May 17, 2011
Zucchini Mint Frittata
Zucchini Mint Frittata
Makes one 8-inch square pan.
1 tablespoon extra virgin olive oil
1 medium onion, diced
1 medium zucchini, cut in 1/8-inch-thick half moons
10 eggs
¾ cup cream (or substitute unsweetened soy milk)
¼ cup parmesan cheese (optional)
¼ cup finely sliced mint leaves
1 teaspoon salt
Pinch of black pepper
Heat oil in a sauté pan over medium heat, add onions and sauté until caramelized. Add zucchini and sauté 1 minute, until zucchini begins to soften. Transfer vegetables into an oiled baking dish. Lightly beat the eggs with the cream, cheese, mint, salt, and pepper. Pour egg mixture over vegetables. Bake at 325 degrees until eggs are set, about 15 to 20 minutes. Serve immediately, or cool and serve chilled with a salad or fruit.
Makes one 8-inch square pan.
1 tablespoon extra virgin olive oil
1 medium onion, diced
1 medium zucchini, cut in 1/8-inch-thick half moons
10 eggs
¾ cup cream (or substitute unsweetened soy milk)
¼ cup parmesan cheese (optional)
¼ cup finely sliced mint leaves
1 teaspoon salt
Pinch of black pepper
Heat oil in a sauté pan over medium heat, add onions and sauté until caramelized. Add zucchini and sauté 1 minute, until zucchini begins to soften. Transfer vegetables into an oiled baking dish. Lightly beat the eggs with the cream, cheese, mint, salt, and pepper. Pour egg mixture over vegetables. Bake at 325 degrees until eggs are set, about 15 to 20 minutes. Serve immediately, or cool and serve chilled with a salad or fruit.
Monday, May 16, 2011
Quinoa Taco Salad
Quinoa Taco Salad
By The Gluten Free Goddess
WebMD Recipe from Foodily.com
My vegan quinoa taco salad is sans tomatoes. And bean-free. No customary black beans here. But if you love black beans with a white hot passion, add 'em in. You can also add crumbled goat cheese on top, if you desire.
Ingredients:
1 cup quinoa cooked in two cups water
Extra virgin olive oil, as needed
Juice from 2 juicy limes
Sea salt, to taste
2-3 tablespoons fresh chopped cilantro or parsley
1 half small red or purple onion, diced fine
1 small yellow bell pepper, cored, seeded, diced fine
1 cup roasted corn kernels (I used frozen, roasted on a cookie sheet for 6-7 minutes,
then cooled)
1 large head of crisp romaine lettuce, washed, dried, sliced crosswise
Gluten-free tortilla chips
1 large avocado, pitted, peeled, diced
Instructions:
Cook the quinoa per package instructions. Fluff the cooked quinoa with a fork. Scoop the quinoa into a bowl.
Drizzle the cooked quinoa with extra virgin olive oil and toss to coat. Squeeze on fresh lime juice and toss again. Season the mixture with sea salt, to taste.
Add in the fresh chopped cilantro, diced red onion, diced yellow pepper, and roasted corn kernels. Stir lightly to distribute. Taste test for seasoning adjustments.
Line four salad bowls or plates with the fresh romaine. Spoon the quinoa salad on the center of the lettuce. Add the diced avocado to each plate. Tuck in a few tortilla chips around the edges.
Serve with an extra lime wedge.
More Options:
Add a cup of chilled, drained black beans, if you like your taco salad super hearty.
Add sliced red or yellow cherry or grape tomatoes, if you desire.
Sprinkle with the cheese of your choice.
Serve with your favorite salsa on the side.
Total Servings: 4
Nutritional Information Per Serving:
Calories: 240
Carbohydrates: 41.2g
Cholesterol: 0mg
Fat: 4.4g
Saturated Fat: 0.6 g
Fiber: 5.4g
Sodium: 24 mg
Protein: 6.7 g
For more recipes go to Foodily.com ~ Find more WebMD recipes on the Recipe Finder
By The Gluten Free Goddess
WebMD Recipe from Foodily.com
My vegan quinoa taco salad is sans tomatoes. And bean-free. No customary black beans here. But if you love black beans with a white hot passion, add 'em in. You can also add crumbled goat cheese on top, if you desire.
Ingredients:
1 cup quinoa cooked in two cups water
Extra virgin olive oil, as needed
Juice from 2 juicy limes
Sea salt, to taste
2-3 tablespoons fresh chopped cilantro or parsley
1 half small red or purple onion, diced fine
1 small yellow bell pepper, cored, seeded, diced fine
1 cup roasted corn kernels (I used frozen, roasted on a cookie sheet for 6-7 minutes,
then cooled)
1 large head of crisp romaine lettuce, washed, dried, sliced crosswise
Gluten-free tortilla chips
1 large avocado, pitted, peeled, diced
Instructions:
Cook the quinoa per package instructions. Fluff the cooked quinoa with a fork. Scoop the quinoa into a bowl.
Drizzle the cooked quinoa with extra virgin olive oil and toss to coat. Squeeze on fresh lime juice and toss again. Season the mixture with sea salt, to taste.
Add in the fresh chopped cilantro, diced red onion, diced yellow pepper, and roasted corn kernels. Stir lightly to distribute. Taste test for seasoning adjustments.
Line four salad bowls or plates with the fresh romaine. Spoon the quinoa salad on the center of the lettuce. Add the diced avocado to each plate. Tuck in a few tortilla chips around the edges.
Serve with an extra lime wedge.
More Options:
Add a cup of chilled, drained black beans, if you like your taco salad super hearty.
Add sliced red or yellow cherry or grape tomatoes, if you desire.
Sprinkle with the cheese of your choice.
Serve with your favorite salsa on the side.
Total Servings: 4
Nutritional Information Per Serving:
Calories: 240
Carbohydrates: 41.2g
Cholesterol: 0mg
Fat: 4.4g
Saturated Fat: 0.6 g
Fiber: 5.4g
Sodium: 24 mg
Protein: 6.7 g
For more recipes go to Foodily.com ~ Find more WebMD recipes on the Recipe Finder
Wednesday, February 9, 2011
Steak-and-Pepper Tacos
Prep time: 20 minutes
Cook time: 25 minutes
Makes: 4 servings
Ingredients
1 pound flank or hanger steak
Juice of 1 lime, plus lime wedges for serving
1 teaspoon kosher salt
2 garlic cloves, crushed
1/2 teaspoon mild chili powder
3 teaspoons vegetable oil
1/2 red onion, sliced
3 bell peppers, 1 each red, yellow, and orange, thinly sliced
1/2 cup fresh or frozen corn kernels
8 small corn tortillas, warmed
1/2 avocado, sliced
1/4 cup grated low-fat Monterey Jack
1/4 cup salsa verde or 2 tablespoons chopped fresh cilantro
2 tablespoons sliced pickled jalapenos
Reduced-fat sour cream (optional)
Directions
1. Marinate the steak in the lime juice, salt, garlic, and chili powder in a sealed plastic bag for 20 to 30 minutes.
2. Meanwhile, heat a large cast-iron skillet over high heat for 5 minutes. Add 2 teaspoons of the vegetable oil to the pan. Add the red onion and bell peppers; cook, tossing frequently, for 5 minutes. Add the corn and continue to cook until the peppers are charred and soft, about 3 more minutes. Transfer the vegetables to a bowl and keep warm.
3. Wipe the skillet with a paper towel and heat for another minute. Add the remaining teaspoon of vegetable oil. Remove the steak from the marinade and pat dry with paper towels. Lay the steak in the pan, reduce heat to medium-high, and cook about 8 minutes for medium-rare, turning once halfway through. Transfer to a board and let rest for 5 minutes.
4. Slice the steak across the grain and arrange on a platter with the peppers and lime wedges. Make tacos with the warm tortillas, avocado, Monterey Jack, salsa, jalapenos and, if desired, sour cream.
Nutrition facts per serving: 416 calories, 32g protein, 38g carbohydrate, 16g fat (4.3g saturated), 7g fiber
Cook time: 25 minutes
Makes: 4 servings
Ingredients
1 pound flank or hanger steak
Juice of 1 lime, plus lime wedges for serving
1 teaspoon kosher salt
2 garlic cloves, crushed
1/2 teaspoon mild chili powder
3 teaspoons vegetable oil
1/2 red onion, sliced
3 bell peppers, 1 each red, yellow, and orange, thinly sliced
1/2 cup fresh or frozen corn kernels
8 small corn tortillas, warmed
1/2 avocado, sliced
1/4 cup grated low-fat Monterey Jack
1/4 cup salsa verde or 2 tablespoons chopped fresh cilantro
2 tablespoons sliced pickled jalapenos
Reduced-fat sour cream (optional)
Directions
1. Marinate the steak in the lime juice, salt, garlic, and chili powder in a sealed plastic bag for 20 to 30 minutes.
2. Meanwhile, heat a large cast-iron skillet over high heat for 5 minutes. Add 2 teaspoons of the vegetable oil to the pan. Add the red onion and bell peppers; cook, tossing frequently, for 5 minutes. Add the corn and continue to cook until the peppers are charred and soft, about 3 more minutes. Transfer the vegetables to a bowl and keep warm.
3. Wipe the skillet with a paper towel and heat for another minute. Add the remaining teaspoon of vegetable oil. Remove the steak from the marinade and pat dry with paper towels. Lay the steak in the pan, reduce heat to medium-high, and cook about 8 minutes for medium-rare, turning once halfway through. Transfer to a board and let rest for 5 minutes.
4. Slice the steak across the grain and arrange on a platter with the peppers and lime wedges. Make tacos with the warm tortillas, avocado, Monterey Jack, salsa, jalapenos and, if desired, sour cream.
Nutrition facts per serving: 416 calories, 32g protein, 38g carbohydrate, 16g fat (4.3g saturated), 7g fiber
Seared Chicken with Apricot Sauce
From EatingWell: May/June 2009
4 servings
Active Time: 30 minutes
Total Time: 30 minutes
Ingredients
4 boneless, skinless chicken breasts, (about 1 1/4 pounds), trimmed and tenders removed
3/4 teaspoon salt, divided
1/4 teaspoon freshly ground pepper
1/4 cup all-purpose flour
1 tablespoon canola oil
3/4 cup dry white wine
1 medium shallot, minced
4 fresh apricots, pitted and chopped
2 tablespoons apricot preserves
2 teaspoons chopped fresh tarragon , or 1/2 teaspoon dried
Preparation
Place chicken breasts between 2 pieces of plastic wrap. Pound with a rolling pin, meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Sprinkle with 1/4 teaspoon salt and pepper. Place flour in a shallow dish. Dredge the chicken in the flour, shaking off excess. (Discard any leftover flour.)
Heat oil in a large skillet over medium heat. Add the chicken and cook until browned and no longer pink in the center, 3 to 5 minutes per side. Transfer to a plate, cover and keep warm. (If necessary, cook the chicken in two batches with an additional 1 tablespoon oil.)
Off the heat, add wine and shallot to the pan. Return to medium heat and cook, scraping up any browned bits, until slightly reduced, about 3 minutes. Add apricots and cook until the fruit begins to break down, 2 to 3 minutes. Stir in preserves, tarragon and the remaining 1/2 teaspoon salt. Return the chicken to the pan and cook until heated through, 1 to 2 minutes. Serve the chicken with the sauce.
Nutrition
Per serving: 252 calories; 5 g fat (1 g sat, 3 g mono); 66 mg cholesterol; 15 g carbohydrates; 4 g added sugars; 27 g protein; 1 g fiber; 517 mg sodium; 444 mg potassium.
Nutrition Bonus: Vitamin A (15% daily value).
1 Carbohydrate Serving
Exchanges: 1 fruit, 3 lean meat
4 servings
Active Time: 30 minutes
Total Time: 30 minutes
Ingredients
4 boneless, skinless chicken breasts, (about 1 1/4 pounds), trimmed and tenders removed
3/4 teaspoon salt, divided
1/4 teaspoon freshly ground pepper
1/4 cup all-purpose flour
1 tablespoon canola oil
3/4 cup dry white wine
1 medium shallot, minced
4 fresh apricots, pitted and chopped
2 tablespoons apricot preserves
2 teaspoons chopped fresh tarragon , or 1/2 teaspoon dried
Preparation
Place chicken breasts between 2 pieces of plastic wrap. Pound with a rolling pin, meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Sprinkle with 1/4 teaspoon salt and pepper. Place flour in a shallow dish. Dredge the chicken in the flour, shaking off excess. (Discard any leftover flour.)
Heat oil in a large skillet over medium heat. Add the chicken and cook until browned and no longer pink in the center, 3 to 5 minutes per side. Transfer to a plate, cover and keep warm. (If necessary, cook the chicken in two batches with an additional 1 tablespoon oil.)
Off the heat, add wine and shallot to the pan. Return to medium heat and cook, scraping up any browned bits, until slightly reduced, about 3 minutes. Add apricots and cook until the fruit begins to break down, 2 to 3 minutes. Stir in preserves, tarragon and the remaining 1/2 teaspoon salt. Return the chicken to the pan and cook until heated through, 1 to 2 minutes. Serve the chicken with the sauce.
Nutrition
Per serving: 252 calories; 5 g fat (1 g sat, 3 g mono); 66 mg cholesterol; 15 g carbohydrates; 4 g added sugars; 27 g protein; 1 g fiber; 517 mg sodium; 444 mg potassium.
Nutrition Bonus: Vitamin A (15% daily value).
1 Carbohydrate Serving
Exchanges: 1 fruit, 3 lean meat
Tuesday, January 11, 2011
Beef Taquito's
**I saw this on Studio 5 they look so yummy & easy***
Ingredients:
4-5 cups cooked, chopped roast beef
1 can black beans, drained and rinsed
1 can corn, drained
2 cups of cheddar or Mexican blend cheese
1 1/5 cups salsa
30 tortillas
Oil for frying
Method:
Slow cook roast 6-8 hours until it shreds and then chop finely. In a large bowl, mix beef, beans, corn, cheese and salsa. In a frying pan, heat oil to medioum heat. One at a time, using tongs,dip tortillas into hot oil for 5-10 seconds just until it begins to bubble slightly. (You may need to use a spatula to get it out of the oil so it doesn't tear.) Set aside on paper towels. (Do only about 12 at a time; fill, roll, repeat). Fill each tortilla with about 1/4 cup of the mixture. Roll tightly and place seam side down on a cookie sheet. Bake 400 degrees for 10-15 minutes. If freezing, fill a cookie sheet and flash freeze. When firm, place several in a gallon size freezer bags. To reheat, bake at 400 degrees for 20 minutes (from frozen) until heated through.
Ingredients:
4-5 cups cooked, chopped roast beef
1 can black beans, drained and rinsed
1 can corn, drained
2 cups of cheddar or Mexican blend cheese
1 1/5 cups salsa
30 tortillas
Oil for frying
Method:
Slow cook roast 6-8 hours until it shreds and then chop finely. In a large bowl, mix beef, beans, corn, cheese and salsa. In a frying pan, heat oil to medioum heat. One at a time, using tongs,dip tortillas into hot oil for 5-10 seconds just until it begins to bubble slightly. (You may need to use a spatula to get it out of the oil so it doesn't tear.) Set aside on paper towels. (Do only about 12 at a time; fill, roll, repeat). Fill each tortilla with about 1/4 cup of the mixture. Roll tightly and place seam side down on a cookie sheet. Bake 400 degrees for 10-15 minutes. If freezing, fill a cookie sheet and flash freeze. When firm, place several in a gallon size freezer bags. To reheat, bake at 400 degrees for 20 minutes (from frozen) until heated through.
Monday, January 3, 2011
Easy Crock-Pot Vegetarian Three Bean Chili
- 1 can (15oz) black beans, rinsed and drained
- 1 can (15oz) garbanzo beans, rinsed and drained
- 1 can (15oz) kidney beans, rinsed and drained
- 1 cup dried lentils, rinsed and sorted
- 1 large vegetarian vegetable bouillon cube, crumbled (I use any bouillon)
- 3 cups water
- 1 can (10oz) diced tomatoes and green chilies (rotel), undrained (I have dont add the chilies)
- 1 can (8oz) tomato sauce
Mix first seven ingredients in Crock-Pot, cover and cook on low heat for 8-10hours, adding more water if too thick or sticking. Stir in Rotel and tomato sauce and cook 5 minutes to heat through. Will thicken up with time. Use when thin as chili and for tacos or on taco salad when thickened.
This recipe was given to me from my Mother Inlaw. It really Yummy & very easy.
Tuesday, April 27, 2010
creamy chicken enchiladas recipe at kraftfoods.com
creamy chicken enchiladas recipe at kraftfoods.com
ooo this looks good!
What You Need!
2-1/2 cups chopped cooked chicken
1 can (10-3/4 oz.) condensed cream of chicken soup
1 pkg. (8 oz.) KRAFT Shredded Colby & Monterey Jack Cheese, divided
1 cup BREAKSTONE'S or KNUDSEN Sour Cream, divided
1/4 cup chopped cilantro, divided
12 flour tortillas (8 inch)
1-1/2 cups TACO BELL® HOME ORIGINALS® Thick 'N Chunky Salsa
Make It!
HEAT oven to 350°F.
MIX chicken, soup, 1 cup cheese, 1/2 cup sour cream and 3 Tbsp. cilantro until well blended. Spoon down centers of tortillas, adding about 1/4 cup to each; roll up.
PLACE, seam-sides down, in 13x9-inch baking dish sprayed with cooking spray; top with salsa and remaining cheese.
BAKE 25 min. or until heated through. Top with remaining sour cream and cilantro.
ooo this looks good!
What You Need!
2-1/2 cups chopped cooked chicken
1 can (10-3/4 oz.) condensed cream of chicken soup
1 pkg. (8 oz.) KRAFT Shredded Colby & Monterey Jack Cheese, divided
1 cup BREAKSTONE'S or KNUDSEN Sour Cream, divided
1/4 cup chopped cilantro, divided
12 flour tortillas (8 inch)
1-1/2 cups TACO BELL® HOME ORIGINALS® Thick 'N Chunky Salsa
Make It!
HEAT oven to 350°F.
MIX chicken, soup, 1 cup cheese, 1/2 cup sour cream and 3 Tbsp. cilantro until well blended. Spoon down centers of tortillas, adding about 1/4 cup to each; roll up.
PLACE, seam-sides down, in 13x9-inch baking dish sprayed with cooking spray; top with salsa and remaining cheese.
BAKE 25 min. or until heated through. Top with remaining sour cream and cilantro.
Monday, March 29, 2010
Little Pink Chicken (Sweet-and-Sour Chicken)
Little Pink Chicken (Sweet-and-Sour Chicken)
2 large chicken breasts
1/2 tsp. garlic salt
Cornstarch
1 egg beaten with 1 Tbsp. water
1 C. sugar 1/3 C. vinegar
1/3 C. ketchup
1/4 C. chicken broth
1 tsp. salt
2 Tbsp. soy sauce
Cut chicken in pieces and sprinkle with garlic salt. Let sit one hour. Dip in cornstarch, then in beaten egg. Fry in hot oil until brown. Place in casserole dish. Combine sugar, vinegar, ketchup, chicken broth, salt, and soy sauce. Microwave for five minutes, stirring mixture halfway through. Pour over chicken and bake uncovered at 350 degrees for 30-45 minutes, until the sauce is thickened. Makes 6-8 servings.
Submitted by Linda Robinson, Belgrano Ward, Belgrano Stake, South American South Area Mission, Buenos Aires, Argentina
While serving as area missionaries in the South American South Area, we frequently had the elders who were assigned to our ward for dinner. I asked one of the elders if he had any requests, since w always like to give them a taste of home. He asked me, “Do you how to make that little pink chicken like my mother makes?” I told him I didn’t but would email her to see if she could teach me how. His mother, Beverly Christensen of Logan, Utah, sent me the little pink chicken recipe. It has become a favorite of the Robinsons, Ruckers, and the Camerons – all South American South Area missionaries.
2 large chicken breasts
1/2 tsp. garlic salt
Cornstarch
1 egg beaten with 1 Tbsp. water
1 C. sugar 1/3 C. vinegar
1/3 C. ketchup
1/4 C. chicken broth
1 tsp. salt
2 Tbsp. soy sauce
Cut chicken in pieces and sprinkle with garlic salt. Let sit one hour. Dip in cornstarch, then in beaten egg. Fry in hot oil until brown. Place in casserole dish. Combine sugar, vinegar, ketchup, chicken broth, salt, and soy sauce. Microwave for five minutes, stirring mixture halfway through. Pour over chicken and bake uncovered at 350 degrees for 30-45 minutes, until the sauce is thickened. Makes 6-8 servings.
Submitted by Linda Robinson, Belgrano Ward, Belgrano Stake, South American South Area Mission, Buenos Aires, Argentina
While serving as area missionaries in the South American South Area, we frequently had the elders who were assigned to our ward for dinner. I asked one of the elders if he had any requests, since w always like to give them a taste of home. He asked me, “Do you how to make that little pink chicken like my mother makes?” I told him I didn’t but would email her to see if she could teach me how. His mother, Beverly Christensen of Logan, Utah, sent me the little pink chicken recipe. It has become a favorite of the Robinsons, Ruckers, and the Camerons – all South American South Area missionaries.
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