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| South Beach Diet Phase 1 recipes; Main dishes | |
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| Tweet Topic Started: Jan 17 2005, 04:21 AM (527 Views) | |
| lin1235 | Jan 17 2005, 04:21 AM Post #1 |
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Hallelujah Member
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OK I have enough main meal recipes to fill about 3 cookbooks... here goes! Phase 1 Main Dishes—Beef In Phase 1, choose lean cuts of beef, such as sirloin (including ground), tenderloin, and top round. Chickpeas with steak One serving. 4 ounces lean, diced steak of a tender cut 2 teaspoons canola oil 2 tablespoons chopped onion 1 small tomato, chopped 1 tablespoon chopped green pepper 1 cup chickpeas 1 teaspoon chopped parsley Put steak with oil and onion in nonstick pan; cook and stir until browned. Add tomato and green pepper; cook 2 minutes longer. Add chickpeas; cook another 3 or 4 minutes. Add parsley just before serving. Smothered Round Steak Six to eight servings. An old and reliable recipe. One 2-pound round steak, about 1/4 inch thick Ground white pepper to taste 2 teaspoons olive oil 2 medium white onions, sliced 1 to 1 1/2 cups water 1 beef bouillon cube Trim the meat and cut it into 1-by-3-inch slices. Sprinkle with white pepper. Preheat a large nonstick skillet over high heat. Add the oil. In batches if necessary, brown the meat on all sides, about 3 minutes. Add the onions, enough of the water to cover the bottom of the pan by 1/4 inch, and the bouillon cube. Cover, reduce the heat to medium-low, and simmer until tender, 20 to 40 minutes, depending upon the cut of meat. Sizzling Summer Steaks From http://www.beeftips.com. Marinate Time: 6 to 8 hours or overnight. Cook Time: 30 minutes. 2 lb. high-quality beef top round steak, cut 1-1/2 inches thick Marinade and/or Sauce: 3 tablespoons water 2 tablespoons canola oil (or other SBD-appropriate oil) 1 tablespoon fresh ginger, minced 3 large cloves garlic, crushed 1/2 teaspoon salt In a small bowl, combine marinade ingredients. Place beef steak and marinade in a food-safe plastic bag; turn to coat. Close bag securely and marinate in refrigerator 6 to 8 hours or overnight; turn occasionally. Remove steak from marinade; discard used marinade. Place steak on grid over medium, ash-covered coals. Grill, covered, 25-28 minutes to 140 degrees for medium rare doneness; turn occasionally. Transfer to carving board. Let stand 5 minutes. (Temperature will continue to rise 5 degrees to reach 145 degrees for medium rare.) Carve steak crosswise into thin slices. Makes 6 to 8 servings. Ginger is a bumpy, knobby root with peppery, sweet flavor. The skin is removed and the ivory colored flesh is grated, slivered, chopped or minced. It's especially popular in Asian and Indian cooking. Fresh ginger contains a natural tenderizing enzyme that, when used in marinades, helps tenderize less tender beef cuts. Do not substitute powdered ginger for the fresh as it does not have the natural tenderizing enzyme found in fresh ginger. Save leftover sliced steak and serve on a salad. If a plastic bag is not available, you can marinate in a covered glass dish in the refrigerator. For safe food handling, discard all leftover marinade. 500°F Eye-of-Round Roast From http://www.txbeef.org. The easiest roast you'll ever cook. Prep: 5 minutes. Cook: 2 1/2 to 3 hours. Servings: Serves 4 to 6. 1 eye of round roast (2 to 3 pounds) Seasonings as desired Preheat oven to 500°F. Season roast as desired; place on rack in shallow roasting pan. Do not add water or cover. Place roast in the preheated oven and lower temperature to 475°F. Roast at 475°F for 7 minutes per pound. Turn oven off and let roast sit in oven 2-1/2 hours. DO NOT OPEN OVEN DOOR DURING THIS 2-1/2 HOUR TIME PERIOD. Remove roast and slice thinly. Peppered Beef Tip Roast From http://www.txbeef.org. A family-priced roast that tastes like a million! Prep: 5 minutes. Cook: 2-1/2 to 3-1/2 hours. Servings: Serves 8 to 12 1 beef round tip roast (4 to 6 pounds) 2 tsp. cracked black pepper 2 tsp. dry mustard 1 large clove garlic, crushed 1/2 tsp. ground allspice 1/2 tsp. ground red pepper 1 tsp. canola oil (or other SBD-appropriate oil) Preheat oven to 325°F. Combine seasonings ingredients and rub evenly into surface of roast. Place roast, fat side up, on rack in shallow roasting pan. Do not add water or cover roast. Roast approximately 2-1/2 to 3 hours. Use an instant-read thermometer and remove roast when internal temperature reaches 140°F for medium-rare or 155°F for medium. Remove from oven and tent loosely with foil. Let stand 15 minutes prior to carving into THIN slices. Sesame-Soy Steaks with Broccoli & Walnuts From http://www.txbeef.org. A great meal when you're in a hurry! Prep: 15 minutes. Refrigerate: 15 minute. Cook: 15 minutes. Servings: Serves 4. 1 lb. beef tri-tip or sirloin steak 2 Tbsp. water 1 package (16 oz.) frozen broccoli and red pepper mixture 1/4 cup walnuts, chopped, toasted 1/3 cup soy sauce 1 tablespoon dark sesame oil Combine soy sauce and sesame oil. Remove 2 Tbsp. and reserve. Place beef and remaining marinade in plastic bag, turning to coat. Close bag and marinate in refrigerator 15 minutes. Remove steaks from marinade; discard marinade. Heat large nonstick skillet over medium heat until hot. Place steak in skillet; cook 9-12 minutes for medium-rare to medium doneness, turning once. Remove from skillet; keep warm. In same skillet, heat 2 Tbsp. water over medium-high heat until hot. Add vegetables, cook 5 minutes or until water is evaporated and vegetables are hot, stirring occasionally. Add reserved marinade; heat through. Trim fat from steaks; carve into thin slices. Arrange beef and vegetables on serving platter, garnish with walnuts. Texas Tenderloin Roast From http://www.txbeef.org. The rub makes this roast special. Prep: 30 minutes. Cook: 50 minutes. Servings: Serves 10 to 12. 1 beef tenderloin roast, 3 to 3 1/2 lbs. 1 tsp. dried oregano leaves 1 tsp. dried thyme leaves 1 tsp. paprika 1 tsp. salt 1/2 tsp. garlic powder 1/2 tsp. onion powder 1/2 tsp. ground white pepper 1/2 tsp. ground black pepper 1/4 tsp. ground red pepper Preheat oven to 425ºF. Combine ingredients and rub over surface of roast. Cook immediately or wrap tightly in plastic wrap and refrigerate overnight for a stronger "cured" flavor. Place roast on rack in an open roasting pan. Insert meat thermometer so bulb is centered in the thickest part. Do not add water or cover. Roast in a 425ºF oven for 45-50 minutes. Remove roast when thermometer registers 135ºF for medium-rare. Cook longer for medium or well done roast. Let stand for 10 minutes before carving. Slice thin. Note: A 3 to 4 lb. beef Eye of Round, Top Blade, or Round Tip roast may be substituted. For Eye of Round and Top Blade, use rotisserie or roast on a rack in an open roasting pan at 400ºF for 45-50 minutes. For Round Tip, roast on rack at 325ºF for 1-1/2 hours. Herbed tenderloin From http://www.txbeef.org. For your most elegant dinner party! Prep: 15 minutes. Cook: 1 hour. Servings: Serves 8 to 10. 4 lb. well-trimmed beef tenderloin roast 2 tablespoons grated parmesan cheese 1 teaspoon dried Italian seasoning 1/2 teaspoon cracked black pepper Preheat 425ºF. Combine Italian seasoning and black pepper. Press evenly onto all sides of roast. Place roast on a rack in a shallow roasting pan. Insert meat thermometer so bulb is centered in thickest part. Do not add water or cover. Roast approximately 45-50 minutes for medium-rare or medium doneness. Cook longer for well done. Remove roast when meat thermometer registers 140ºF for medium-rare, 150ºF for medium (longer for well done). Sprinkle with the parmesan cheese. Let stand 15 minutes. Carve roast into slices, season with salt as desired. Marinated London Broil From http://www.txbeef.org. An inexpensive version for London Broil. Prep: 5 minutes. Refrigerate: all day. Cook: 15-20 minutes. Servings: Serves 6. 2 pound flank steak 1/2 cup olive oil 2 teaspoons oregano 1 teaspoon Tabasco sauce 3 tablespoons lime juice, freshly squeezed Mix the marinade ingredients. Place beef in zip-style plastic bag; add marinade. Seal and refrigerate 8-12 hours to overnight. Grill or broil over medium-high heat 8-10 minutes for medium-rare (140°F). Savory Thyme & Pepper Beef Tip Roast From http://www.txbeef.org. A flavorful easy-to-cook roast. Prep: 1 hour. Cook: 2 hours. Servings: Serves 8 to 12. 4 to 6 lb. beef round tip roast (cap off) 2 cloves garlic, crushed 1 tsp. salt 1 tsp. cracked black pepper 1 tsp. dried thyme leaves Preheat oven to 325ºF. Combine garlic, salt, black pepper, and dried thyme. Press evenly onto all sides of roast. Place roast on a rack in a shallow roasting pan. Insert meat thermometer so bulb is centered in thickest part. Do not add water or cover. Roast approximately 25-35 minutes per pound for medium-rare or medium doneness. Remove roast when meat thermometer registers 135ºF for medium-rare, 145ºF for medium. Let stand 15 minutes. (Temperature will continue to rise to 145°F for medium-rare, 160ºF for medium.) Carve roast into thin slices. Note: You can substitute chuck or rump roast for the round tip roast. Flank Steak With Peanut Sauce From http://www.recipegoldmine.com. Yield: 8 servings. 3-pound flank steak, trimmed of fat 1/4 teaspoon crushed red pepper 2 tablespoons soy sauce 1 tablespoon olive oil 2 teaspoons soy sauce 1/4 cup peanut butter, no sugar added 1/4 teaspoon garlic powder 1 tablespoon rice wine vinegar 1/4 teaspoon black pepper Preheat broiler. Place steak on rack set in broiler pan. Brush top side with the 1 tablespoon soy sauce. Season with black pepper; set aside. In a small saucepan, stir together the red pepper, oil and garlic powder. Heat on medium for 1 minute. Add peanut butter, rice wine vinegar and the 1 teaspoon soy sauce with 1/2 cup water. Cook until smooth, stirring constantly, for 2 minutes. Keep sauce warm. Broil steak 3 inches from heat for about 7 minutes. Turn over, brushing with remaining soy sauce and seasoning with black pepper. Broil for 7 minutes more. More time will be needed if you want steak well done. Let stand for 5 minutes before slicing. To serve, slice thin across the grain. Serve sauce in a small bowl beside meat dish. Serve with peppered vegetables for a complete meal. Sesame Beef http://www.recipegoldmine.com. Yield: 4 servings. 1-pound sirloin steak, cut into 1/8-inch strips 2 Splenda packets (optional) 3 tablespoons canola or olive oil, divided (2/1) 2 tablespoons soy sauce 1/4 teaspoon pepper 3 green onions, thinly sliced 2 garlic cloves, minced 1 tablespoon sesame seeds Place beef in a glass bowl. Combine sweetener (if using), 2 tablespoons of the oil, soy sauce, pepper, onions, garlic, and sesame seeds. Pour over beef and toss to coat. Let stand 15 minutes. In skillet or wok, heat remaining oil over high heat; add beef and marinade. Stir-fry until beef is brown and has reached desired doneness. Serve immediately. Note: In Phase 2, you can serve this over brown rice if desired. |
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| lin1235 | Jan 17 2005, 04:24 AM Post #2 |
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Hallelujah Member
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South Beach Diet Phase 1 Main Dish Recipes Chicken Most of the grilled chicken recipes here can be cooked on a George Foreman grill as well as on an outside grill, or can be broiled. In some of these recipes, you can also substitute turkey breast cutlets or fillets or tenderloins for the chicken. Remember, always wash your hands after handling raw chicken, and clean cutting boards with soap and hot water. Easy Grilled Chicken for TwoFrom www.allrecipes.com 2 small skinless, boneless chicken breast halves 1/2 cup fat free (or low fat) Italian-style dressing (low sugar or no-sugar type) 1 green bell pepper 1 red bell pepper 1 zucchini Place washed chicken breasts in large sealable bag. Add 1/4 cup of the Italian dressing and close. Let marinate for 5 to 10 minutes. Cut up peppers into big chunks, and zucchini into big slices. Put into another sealable bag. Coat with remaining 1/4 cup Italian dressing. Grill chicken and veggies over medium heat. Note: Can also add some sliced onions with the zucchini and peppers. Good served with black beans. Easy Baked or Grilled Chicken Chicken breast halves (one per person) McCormick’s Montreal Chicken Seasoning Olive oil Rinse chicken and dry with paper towel. Rub some olive oil on each piece. Sprinkle with the seasoning. Cook on George Foreman grill or bake in the oven (or grill on outdoor grill). Easy Baked Chicken for Two I've found this recipe on several Web sites. 2 small to medium chicken breasts 1/2 cup bottled Italian dressing (low sugar or sugar free) Marinate chicken in dressing for several hours or all day in covered casserole. Bake for one hour (in the covered casserole) at 350 degrees. No additional seasonings are necessary. Very tender and juicy. Note: Make more and use leftovers for salads. Simple Barbecued Chicken As many servings as you want to make. Use leftovers on a salad for lunch. Chicken breasts or chicken tenders (4 to 6 ounces per person) Wicker’s Original Marinade & Baste (bbq sauce) (enough to cover the chicken)* Simmer the chicken in the barbecue sauce until done, adding more sauce if needed in order to prevent drying out. Good served with coleslaw or salad, a cooked vegetable, and canned (and drained) white beans. For added flavor, mix a bit of Wicker’s sauce in the beans before warming. *If you can't find Wicker's in your local supermarket, you can order it from www.wickersbbq.com or make the copy cat recipe on the Marinades, Mixes, Sauces, and Seasonings page. Baked Lemon Pepper Chicken (quick and easy) Three servings. 3 skinless, boneless chicken breast halves 1/2 teaspoon lemon pepper 1 dash of garlic powder 1/2 teaspoon onion powder Preheat oven to 350 degrees. Place chicken in a lightly greased baking dish. Season with lemon pepper, garlic powder, and onion powder to taste. Bake in preheated oven for 15 minutes. Turn over chicken pieces and add more seasoning to taste. Bake for an additional 15 minutes, or until chicken is cooked through and juices run clear. Baked Chicken Dijon (quick and easy) Four servings. From Lady’s Home Journal. 4 tablespoons Dijon mustard 2 tablespoons oil 1 teaspoon garlic powder 1/2 teaspoon Italian seasoning 4 boneless, skinless chicken breast halves Mix first 4 ingredients in large bowl. Add chicken and toss to coat well. If time, marinate for about an hour. Bake at 375 degrees F. for 20 to 30 minutes, or until done. Will take longer for thicker breast portions. Note: If you don’t have Italian seasoning, use 1/2 tsp. oregano and 1/2 tsp. tarragon. Or just use tarragon only. Zucchini Garlic Chicken Skillet Two servings. From www.recipezaar.com. A quick and easy dish. 2 boneless skinless chicken breast halves 1 or 2 medium onions, peeled and thinly sliced 2 (or more) cloves garlic, peeled and lightly crushed (or 1 teaspoon from jar) 2 medium zucchini, cut into 1/2-inch slices 1 tablespoon olive oil 1 14.5-ounce can diced tomatoes (do not drain) 1/2 teaspoon salt 1/4 teaspoon pepper Brown chicken in half of the olive oil. Remove chicken from pan. Add remaining oil, onions, and garlic to pan; stir-fry a few minutes until onions are translucent. Return chicken to pan, along with the tomatoes, salt, and pepper. Cover and simmer for 15 to 20 minutes, until the chicken is cooked through. Add zucchini during the last few minutes of cooking so it doesn’t get too mushy. Quick Cajun Chicken Four servings. From www.mccormick.com. 1 Step Seasoning and oil make a spice paste that seasons broiled chicken breasts and gives the appearance of "blackened" chicken without all the trouble. Prep Time: 5 minutes; Cook Time: 15 minutes. 3 tablespoons vegetable oil 3 tablespoons McCormick® 1 Step Chicken Seasoning: Cajun 1 to 1 1/4 pounds boneless, skinless chicken breast halves Combine oil and 1 Step. Spread mixture over chicken breasts. Broil chicken breasts 7 to 8 minutes per side or until done. Chicken Italiano Four servings. From www.mccormick.com. This quick and easy stovetop recipe is prepared with 1 Step Garlic Herb Seasoning and canned diced tomatoes. Prep Time: 10 minutes; Cook Time: 11 minutes. 1 pound boneless, skinless split chicken breasts, cut in half 1 can (14 1/2 ounces) diced tomatoes, undrained 1 tablespoon McCormick® 1 Step Chicken Seasoning: Garlic Herb 1 cup shredded mozzarella Brown chicken in lightly oiled nonstick skillet over medium-high heat for about 5 minutes. Add tomatoes and 1 Step. Heat to boiling. Reduce heat to medium; cook and stir 5 minutes or until chicken is done. Serve over whole wheat pasta, if desired. Sprinkle with cheese. Acapulco Chicken Two servings. From www.allrecipes.com. A spicy stir fry blending chicken breast, tomato, onion, bell pepper, jalapenos and hot pepper sauce. Prep Time: 10 Minutes. Cook Time: 15 Minutes. Ready In: 25 Minutes. 2 skinless, boneless chicken breast halves, cut into bite-size pieces 1 tablespoon chili powder, divided salt and pepper to taste 1 tablespoon olive oil 1 cup chopped green bell pepper 1/2 cup chopped onion 2 jalapeno peppers, seeded and minced 1 large tomato, cut into chunks 10 drops hot pepper sauce Season chicken with 1/2 tablespoon chile powder, salt and pepper. Heat oil in a large skillet over medium high heat and saute seasoned chicken for 3 to 4 minutes, or until no longer pink. Remove from skillet with a slotted spoon and keep warm. In same skillet, stir fry bell pepper and onion until soft. Add jalapeno peppers, tomatoes, remaining 1/2 tablespoon chili powder and hot pepper sauce. Cook, stirring, for an additional 3 to 5 minutes; add chicken and stir fry for 2 minutes more. Grilled Lemon Chicken Breasts Four servings. From allrecipes.com: Easy and versatile, and can be tried on several different meats. Try it with cilantro or oregano instead of parsley. Save leftovers for salad the next day. Prep time approx. 15 minutes. Cook time: approx. 30 minutes. 4 skinless, boneless chicken breast halves 1/2 cup lemon juice 1/2 teaspoon onion powder Ground black pepper to taste Seasoning salt to taste 2 teaspoons dried parsley Preheat an outdoor grill for medium-high heat, and lightly oil grate. Dip chicken in lemon juice, and sprinkle with the onion powder, ground black pepper, seasoning salt and parsley. Discard any remaining lemon juice. Cook on the prepared grill 10 to 15 minutes per side, or until no longer pink and juices run clear. Easy Salsa Baked Chicken Per person: 1 medium-sized chicken breast 1 teaspoon Taco seasoning mix (from package or homemade) 1/4 cup Salsa (mild, medium, or hot—to your taste) 1/4 cup shredded low-fat cheddar cheese (don’t use nonfat, it doesn’t melt good) Preheat oven to 375 degrees. Place chicken breasts in a lightly greased or sprayed appropriate sized baking dish (you can line the pan with foil for easy cleanup). Sprinkle taco seasoning on both sides of chicken breasts and spoon the salsa evenly over all. Bake at 375 degrees for 25 to 35 minutes, or until chicken is tender and juicy and its juices run clear. If using large-sized chicken breasts, you might need to bake longer. Sprinkle evenly with cheese and bake for an additional 3 to 5 minutes, or until cheese is melted and bubbly. In Phase 2, you can top with sour cream, if desired. Note: If you don’t want to use taco seasoning from a packet, click here for recipes for making your own: Marinades, Mixes, Sauces, and Seasonings |
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| lin1235 | Jan 17 2005, 04:27 AM Post #3 |
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Hallelujah Member
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Easy Italian Baked Chicken Per person: 1 medium-sized chicken breast Garlic salt and Italian seasoning to taste 1/4 cup Classico Spicy Red Pepper Pasta Sauce 1/4 cup shredded mozzarella cheese Preheat oven to 375 degrees. Place chicken breasts in a lightly greased or sprayed appropriate sized baking dish. Sprinkle garlic salt and a bit of Italian seasoning on both sides of chicken breasts. Spoon the pasta sauce evenly over all. Bake at 375 degrees for 30 to 45 minutes, or until chicken is tender and juicy and its juices run clear. Sprinkle evenly with cheese and bake for an additional 3 to 5 minutes, or until cheese is melted and bubbly. Note: Classico Spicy Red Pepper Pasta Sauce does not contain added sugar as many pasta sauces do and is tasty. If you can’t find this, just read the labels—any pasta or marinara sauce (with no added sugar) will work. Easy Garlic Ginger Chicken Two servings. A brief marinade in garlic, ginger, and lime juice leads to an intensely flavored chicken you can grill or broil. 2 skinless, boneless chicken breast halves 1 1/2 teaspoons crushed garlic from jar 1 teaspoon ground ginger 1 tablespoon olive oil 1 to 2 tablespoons fresh lime juice (to taste according to degree of tartness you like) (bottled lime juice can also be used, shake bottle before using) Pound the chicken to 1/2 inch thickness. In a large resealable plastic bag,* combine the garlic, ginger, oil, and lime juice. Seal bag and shake until blended. Open bag and add chicken. Seal bag and marinate in refrigerator for no more than 20 minutes. Remove chicken from bag and grill or broil, basting with marinade, until cooked through and juices run clear. Dispose of any remaining marinade. *Note: You can use a plastic container with a lid instead of the bag. Chicken with Red Peppers in Tomato Juice Two servings. Low fat, low calorie. Can also use turkey breast cutlets or fillets. 2 small to medium chicken breasts 1 red bell pepper, coarsely chopped (about 1 cup or 4 to 5 oz)* 1 small onion (about 2 ounces), 1/2 cup chopped or 2 oz sliced 1/2 cup tomato juice 1 tablespoon cooking sherry 1 tablespoon soy sauce 1/2 teaspoon red pepper flakes (crushed red pepper) 1/4 teaspoon ground ginger Brown chicken in cooking spray (or some olive oil if preferred) in a nonstick skillet (about 10 minutes). Remove chicken, add other ingredients, and stir to mix; then add chicken back to pan. Cover and cook five minutes, then uncover and cook another five minutes or longer, until chicken is done. Makes a tasty sauce. *Note: Can substitute a 5-ounce jar of roasted red peppers (not oil-packed). Chicken with Vegetables One serving. Veggie amounts as desired. Increase recipe amounts for additional servings. 1 boneless, skinless chicken breast half (4 to 5 ounces) Julienne zucchini Julienne yellow squash Julienne red peppers Julienne onions Olive oil Seasonings: chili powder, cumin, garlic powder, onion powder, salt, and pepper to taste. Sauté vegetables in olive oil. Remove from pan and keep warm. Mix together the seasonings and lightly dredge the chicken in the seasoning mixture. Sauté chicken in heated olive oil. When done, remove from pan and arrange with julienne vegetables. Squash and Chicken Medley Four servings. 2 tablespoons canola or olive oil 1 pound boneless, skinless chicken breasts 1 medium yellow squash, sliced 2 small zucchini, sliced 1 medium onion, sliced into rings 1 small tomato, chopped 1/2 teaspoon salt 1/4 teaspoon basil 1/8 teaspoon marjoram 1/8 teaspoon chives 1/8 teaspoon black pepper 1/8 teaspoon paprika Sauté chicken in oil 10 minutes, till brown. Remove and keep warm. Add vegetables (except tomatoes) to skillet. Stir-fry 5 minutes till tender. Return chicken to skillet with vegetables. Add tomato and seasonings. Cover; cook about 20 minutes or till chicken is done. Sprinkle with paprika. Zesty Chicken with Black Beans Four servings. 2 teaspoons cumin 1/2 teaspoon oregano 3/4 teaspoon salt (divided 1/2 and 1/4) 1/4 teaspoon pepper 1 tablespoon cooking oil (preferably olive or canola) 4 boneless, skinless, chicken breast halves 1 large green bell pepper, diced 1 onion, chopped 1 can (14 oz.) diced tomatoes with jalapeños (such as Rotel) 1 can (15 oz.) black beans, rinsed and drained Preheat oven to 400°F. Combine cumin, oregano, 1/2 tsp. salt, and pepper in cup. Rinse chicken; pat dry with paper towels. Rub spices onto chicken. Heat oil in a large ovenproof skillet with tight-fitting lid (iron skillet works good). Add chicken and cook over high heat 3 minutes per side or until browned. Remove chicken from skillet and set aside. Remove all but 1 teaspoon drippings from skillet; add bell pepper and onion. Cook over medium-high heat until vegetables are golden, 4 minutes. Add diced tomatoes, beans, and remaining 1/4 tsp. salt; bring to a boil. Return chicken to skillet; transfer skillet to oven, cover and bake 20 minutes or until juices run clear when thickest part of chicken is pierced or temperature on instant-read thermometer reaches 180°F. Stir-Fried Ginger Chicken Two servings. From Sugar Busters Quick & Easy Cookbook p. 95. 2 tablespoons olive or canola oil 1 medium yellow onion, sliced 1 teaspoon garlic salt 1 medium red bell pepper, cored, seeded, and cut into thin strips 1 tablespoon coarsely grated fresh ginger 2 cups cooked, shredded chicken breast (the equivalent of 2 large chicken breasts) 1 medium tomato, cut into this wedges 2 tablespoons balsamic vinegar Preheat a nonstick stir-fry pan or a large nonstick skillet over high heat. Add the oil, onion, and garlic salt and stir-fry until the onion turns translucent, about 1 1/2 minutes. Add the bell pepper and ginger and stir-fry for 1 minute. Add the chicken and tomato and stir-fry for about 2 minutes more, until the vegetables are soft. Stir in the vinegar, stir-fry for 30 seconds more, and serve. Chili-Lime Chicken Kabobs (on skewers) Four servings. From www.allrecipes.com. Prep time approx. 15 minutes; marinating time approx. 4 hours; cook time approx. 15 minutes. 3 tablespoons olive oil 1 1/2 tablespoons red wine vinegar 1 lime, juiced 1 teaspoon chili powder 1/2 teaspoon onion powder 1/2 teaspoon garlic powder 1/2 teaspoon paprika 1 pinch cayenne pepper, or to taste salt to taste freshly ground black pepper to taste 1 pound skinless, boneless chicken breast halves - cut into 1 1/2 inch pieces In a large bowl combine the olive oil, vinegar, lime juice. Measure in the chili powder, paprika, onion powder, garlic powder, cayenne, salt and pepper. Whisk until the oil and vinegar are emulsified. Add chicken cubes to the bowl. Cover and place in refrigerator for a few hours. Thread chicken on to skewers. Grill the chicken over medium high heat for about 10 minutes or until the juices run clear. Note from allrecipes.com: Can use chicken tenders instead of cubed chicken, but don’t marinate for more than a few hours or the tenders will become mushy and mealy. Broiled Sesame Chicken (on skewers) Two servings. 1/4 cup defatted low-sodium chicken broth 2 tablespoons minced fresh parsley 2 tablespoons finely chopped green onions 1 tablespoon reduced-sodium soy sauce 2 teaspoons Oriental sesame oil 1 teaspoon fresh grated ginger root 12 ounces of boneless chicken breasts, cut into 1/2-inch strips 1 tablespoon sesame seeds If using bamboo skewers, place them in a shallow dish or pan and cover with water to soak so they won't burn under the broiler. In a medium bowl stir the broth, parsley, onions, soy sauce, oil and ginger together. Add the chicken and toss to coat, cover and marinate at least 30 minutes, the longer the better. Remove chicken from marinade and loosely thread the chicken onto the skewers like an accordion. Sprinkle with sesame seeds and broil about 4" from heat about 3 to 5 minutes on each side until done. Chicken Strip Grill (on skewers or cook whole) Four servings. From SBD forum. Can also use this same marinade to do chicken breast halves on the grill. 4 boneless, skinless chicken breast halves Marinade: 3/4 cup Newman’s Own olive oil & vinegar dressing Garlic powder Paprika Salt Pam Spray Skewers for grilling if doing strips (If skewers are wooden, soak in water for 30 minutes before using.) If using skewers, cut each breast into 4 strips. Lay each strip into a dish for marinating and pour in the dressing. Sprinkle chicken with garlic powder, paprika, and salt to taste. Add to dressing and marinate for several hours or overnight, turning occasionally. When ready to cook, remove chicken from marinade, letting excess liquid drip off. Reserve marinade for basting. Thread onto metal or thin wood skewers. Spray Pam on grill and cook chicken on medium-high, turning and basting until golden brown. Grilled Lemon-Dijon Chicken Four servings. From www.vikingrane.com, Quick Cooking with Karin. From Karin: This recipe takes chicken on the grill to new heights. The marinade is made with ingredients most of us keep on hand, including Dijon mustard, garlic, olive oil, and lemon juice. Fresh shallots and a dried herb blend make it come alive. 1/4 cup chopped fresh parsley 3 cloves garlic, peeled and halved 1 large shallot, peeled and quartered 1 teaspoon dried herbs de Provence or Italian seasoning 1/2 dried rosemary (or 1 tablespoon fresh chopped) 3 tablespoons Dijon mustard Juice of 1 lemon 6 tablespoons olive oil Salt and pepper to taste 4 boneless, skinless chicken breast halves In a food processor or blender, combine the parsley, garlic, shallots, dried herb blend, rosemary, mustard, and lemon juice. Process until the ingredients are finely chopped. Drizzle in the olive oil and run until the mixture is fluid. Add salt and pepper to taste. Wash chicken and pat dry with paper towels. Place chicken in a zip-top plastic bag and spoon marinade over the chicken. Seal the bag and refrigerate for several hours or overnight. Preheat range top grill or outdoor grill on high for 5 minutes. Place chicken on grill and decrease heat to medium. Grill the chicken for 7 minutes per side, until juices are clear and internal temperature is 170 degrees. |
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| lin1235 | Jan 17 2005, 04:27 AM Post #4 |
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Hallelujah Member
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Braised Chicken Breasts Four servings. From SBD forum. 1 tablespoon extra-virgin olive oil 4 boneless, skinless chicken breast halves 1 medium to large onion, sliced 1/2 teaspoon garlic salt 1/2 teaspoon lemon pepper 1/2 teaspoon paprika 1/2 cup fat-free chicken broth Fresh parsley, finely chopped, (sprinkled on the last 2 or 3 minutes) 8 thin strips red bell pepper (optional) Mix the spices (garlic salt, lemon pepper, and paprika) and set aside. Heat the oil in a nonstick skillet over medium heat. Using tongs, place the chicken in the hot pan, meaty side down. Sprinkle with half of the spice mixture. Cook about 3 to 5 minutes or until nicely browned. Turn them over and season second side. Add the onion slices and sprinkle the onion with a little garlic salt and pepper as well. Cook about 3 minutes longer. Add broth to pan, cover. Lower heat to a slow simmer, somewhere between low and medium-low. Simmer 20 to 30 minutes, spooning broth over breasts occasionally as they cook. Slip the pepper strips into the broth for the last 10 minutes if using. To serve: Put one breast on each plate. Top each breast with 1/4 of the cooked onion and cross 2 strips of red pepper over the breast. Spoon a little of the rich broth over. Give another light sprinkle of paprika. Key West Marinated Chicken Four servings. From www.mccormick.com. Prep Time: 5 minutes; Marinate: 30 minutes; Cook Time: 15 minutes. 1/4 cup olive oil 2 tablespoons McCormick® 1 Step Chicken Seasoning: Lemon Herb 2 tablespoons white vinegar 1 pound boneless, skinless chicken breasts In a shallow dish or plastic bag, combine first three ingredients. Add chicken; turn to coat all sides. Refrigerate 30 minutes. Broil or grill 6 to 7 minutes per side over medium heat or until done. Balsamic Chicken Six servings. From South Beach Diet Online’s Daily Dish 01/03/04. 6 boneless, skinless chicken breast halves 1 1/2 teaspoons fresh rosemary leaves, minced, or 1/2 teaspoon dried 2 cloves garlic, minced 1/2 teaspoon freshly ground black pepper 1/2 teaspoon salt 2 tablespoons extra-virgin olive oil 4-6 tablespoons white wine (optional) 1/4 cup balsamic vinegar Rinse the chicken and pat dry. Combine the rosemary, garlic, pepper, and salt in a small bowl and mix well. Place the chicken in a large bowl. Drizzle with the oil, and rub with the spice mixture. Cover and refrigerate overnight. Preheat the oven to 450°F. Spray a heavy roasting pan or iron skillet with cooking spray. Place the chicken in the pan and bake for 10 minutes. Turn the chicken over. If the drippings begin to stick to the pan, stir in 3-4 tablespoons water or white wine (if using). Bake about 10 minutes or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear. If the pan is dry, stir in another 1-2 tablespoons of water or white wine to loosen the drippings. Drizzle the vinegar over the chicken in the pan. Transfer the chicken to plates. Stir the liquid in the pan and drizzle over the chicken. Easy Parm Garlic Chicken Six servings. From www.kraftfoods.com. 1/2 cup KRAFT 100% Grated Parmesan Cheese 1 envelope GOOD SEASONS Roasted Garlic Salad Dressing Mix* 6 boneless skinless chicken breast halves (about 2 lb.) Preheat oven to 400°F. Mix cheese and salad dressing mix. Rinse chicken; coat with cheese mixture. Place in shallow baking dish. Bake for 20 to 25 minutes or until cooked through. Special Extra: For a golden appearance, after chicken is cooked through, set oven to broil. Broil 2 to 4 minutes or until golden brown. *Note: In reviews of this recipe, some substitutions were an envelope of Italian dressing, creamy fat-free Italian dressing, ranch dressing, and garlic cheese. All said it came out good. Some also said they used this mixture on fish such as flounder and topped with some fresh lemon juice; one said she cut up the chicken into nugget size pieces and made it for a crowd of 50 (this would make a good appetizer). |
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| ed-gracetoday | Jan 17 2005, 04:38 AM Post #5 |
Elder
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Dick would be happy with beef, chicken and beans so he wouldn't mind if I tried some of these recipes. |
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| lin1235 | Jan 17 2005, 06:27 AM Post #6 |
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Hallelujah Member
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Well then you HAVE to try this one (I'm eating it for lunch as I type): PIZZA BEANS! The original recipe for this is somewhat timeconsuming - you make a tomato sauce with tomatoes, onions, celery etc. I've developed my own shortcut and I love it, so here you are: Heat a can of tomato and onion mix on the stove. Once it's nice and hot, stir in some crushed garlic and let it simmer for a minute or so to infuse the flavour. Then add some herbs if you like - origanum and basil work pretty well. Drain and rinse a can of beans (I prefer Borlotti since they're my favourite beans, but you can do it with any kind). Empty into an oven-friendly dish. Add the tomato mixture and bake in the oven for about 30 minutes at 350 degrees F. Then sprinkle mozzarella cheese on top and put it back in the oven to brown. It really tastes like pizza! You could also try adding some of your favourite pizza veggies, and I've found that adding chopped cooked ham to the mixture really gives it a lovely flavour. Yummy! |
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| ed-gracetoday | Jan 17 2005, 06:39 AM Post #7 |
Elder
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Oh this sounds so good. I am known for my baked beans, but I will not only try this with Dick, but with company. I can tell by ingredients if my crew likes something or not. |
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| lin1235 | Jan 17 2005, 06:51 AM Post #8 |
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Hallelujah Member
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If I knew you liked beans I would have given you this recipe ages ago! I know so few people who like beans... but we can't get all the varieties you can. Usually on the shelves at the supermarket there are loads of butter beans and baked beans, but for the rest you have to hunt. I have loads of beans recipes for the SBD too - will do a beans thread next. The original Pizza Beans recipe should be among them. |
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| lin1235 | Jan 17 2005, 06:52 AM Post #9 |
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Hallelujah Member
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South Beach Diet Phase 1 Main Dish Recipes Fish Grilled Salmon with Rosemary Four servings. 2 pieces salmon (5 to 6 ounces each) 1 teaspoons extra-virgin olive oil 1 teaspoons fresh lemon juice 1/8 teaspoon salt Pinch freshly ground black pepper 1 teaspoon garlic from jar 1/2 teaspoon dried rosemary, crushed Capers (optional) Combine the olive oil, lemon juice, salt, pepper, garlic, and rosemary in a bowl. Brush the mixture onto the fish. To grill, arrange the fish on a grill rack or use a grill basket sprayed with olive oil cooking spray. Grill over medium-hot coals until the fish flakes easily (allow 4-6 minutes per 1/2" of thickness). If the fish is more than 1 inch thick, gently turn it halfway through grilling. To broil, spray the rack of a broiler pan with olive oil cooking spray and arrange the fish on it. Broil 4" from the heat for 4-6 minutes per 1/2" of thickness. If the fish is more than 1" thick, gently turn it halfway through broiling. To serve, top the fish with capers, if using, and garnish with rosemary sprigs, if desired. Grilled Salmon with Marjoram Two servings. 1 1/2 tablespoons olive oil 1/2 teaspoon fresh lime juice 1 1/2 teaspoons dried marjoram Pinch of salt and ground black pepper to taste (about 1/16 teaspoon) Two 6-ounce salmon steaks Mix together the oil, lime juice, marjoram, salt, and pepper in a small bowl. Brush the salmon steaks all over with the mixture. Set up a grill or preheat a broiler. Position the fish about 4 inches from the heat source and grill or broil the steaks for about 3 minutes per side, until the fish flakes easily, brushing with more lime oil after turning the fish. Quick Skillet-Grilled Fish Two servings. Two 6-ounce fresh nonoily white fish fillets (red snapper, orange roughy, flounder, trout) 1/4 teaspoon garlic salt 1/2 large lemon 1 tablespoons olive oil 2 tablespoons chopped fresh flat-leaf parsley Wash and dry fish. Sprinkle with garlic salt. Squeeze lemon juice generously over the fish. Pour the oil into the bottom of a large skillet and preheat over high heat. Add the fillets and sprinkle with half of the parsley. Cook until the fish is browned on the bottom, about 2 minutes. Turn, sprinkle with the rest of the parsley, and cook for about 2 minutes more, until browned on the second side. Serve immediately. Fish Fillets and Skillet Vegetables Two servings. 2 tablespoons olive oil 1/3 cup thinly sliced yellow onion 1 teaspoon dried oregano 1 medium zucchini, thinly sliced 1 medium tomato, cut into thin wedges 12 ounces white fish fillets (nonoily fish such as orange roughy, tilapia, or trout) 1 teaspoon salt 1/2 teaspoon ground black pepper 1/4 cup grated mozzarella cheese 1/4 cup grated provolone cheese Combine the oil and onions in a large skillet. Sprinkle with oregano and sauté over medium heat until the onions are translucent, about 2 minutes. Stir in the zucchini and cook for 2 minutes more. Add the tomato and stir. Lay the fish fillets on top of the vegetables. Sprinkle with salt and pepper. Reduce the heat to medium-low, cover, and simmer for about a 8 minutes, until the fish flakes easily. Sprinkle the fish with the cheeses. Re-cover and cook until the cheese has melted, about 2 minutes. Transfer the fillets to dinner plates, and serve the vegetables on the side. Baked Fish With Beans and Salsa From http://recipestoday.com. This is incredibly easy. 1 can (15 to 16 ounces) of your favorite beans, drained and rinsed 1 cup of fresh salsa (sold in refrigerated section) Fish fillets for two (about 12 ounces) Grated Parmesan cheese (about 1/4 cup) Pour beans into a lightly oiled 9-inch baking dish. Spoon salsa on top of beans. Top with desired amount of fish fillets. Sprinkle the top with the grated Parmesan cheese. Cover with foil. Bake at 400 degrees F for 10 minutes. Uncover and continue to bake another 10 minutes. Serve with a salad for a complete meal. Pepper-Topped Salmon Fillets Serves 4. 1/2 each green, red, and yellow bell peppers 1 medium onion 3 large cloves garlic, peeled 1 lime 2 teaspoons vegetable oil, preferably canola 2 tablespoons lite soy sauce 4 pieces salmon fillets (about 5 or 6 oz each) Nonstick cooking spray 1/4 teaspoon pepper Heat broiler. Thinly slice peppers, onion and garlic. Grate peel of lime and squeeze the juice (for 1 teaspoon peel and 4 teaspoons juice). Heat 1 1/2 teaspoons oil in large nonstick skillet. Add peppers and onion; sauté 10 minutes. Push to edge of skillet. Add remaining 1/2 teaspoon oil to middle. Sauté garlic 1 minute until fragrant. Add 1/3 cup water, the soy sauce, and lime peel and juice. Cover and simmer 5 minutes or until peppers are soft. Coat fillets with nonstick cooking spray; season with pepper. Place skin side down on broiler rack set in broiler pan. Broil 5 minutes or until cooked through. You can also use skinless fillets and pan-fry if desired. Top with the peppers and serve immediately. Rapid Roasted Salmon with Dill and Vegetables Four servings. From Woman’s Day Magazine 11/01/02 issue. 3 tablespoons olive oil 1/2 teaspoon minced garlic 1/2 teaspoon salt 1/4 teaspoon pepper 4 salmon steaks (about 6 oz each) 1 bunch (about 1 lb) asparagus, tough ends trimmed 2 medium summer squash (about 6 oz each), cut into 3/4-inch-thick rounds* Lemon wedges (for garnish) Snipped dill (for garnish) Heat oven to 500 degrees F (yes, 500 degrees!). Position racks to divide oven in thirds. Line 2 baking sheets with sides with foil (for easy cleanup); coat foil with nonstick spray. Combine olive oil, garlic, salt, and pepper in small bowl. Spread fish on 1 baking sheet, asparagus and squash on the other. Brush both sides of fish and vegetables with olive oil mixture. Roast 10 to 15 minutes, switching position of pans halfway through cooking time (no need to turn food over) until fish is cooked through and vegetables are tender. Serve with lemon wedges and snipped dill if desired. *Note: Use yellow squash or zucchini, or a combination of both. |
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| lin1235 | Jan 17 2005, 06:52 AM Post #10 |
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Hallelujah Member
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Salmon with Balsamic Reduction Six servings. From local newspaper. 1/2 cup aged balsamic vinegar 1/2 cup chicken broth 1 teaspoon finely chopped fresh thyme 3/4 teaspoon kosher salt 1/4 teaspoon freshly ground pepper 2-pound salmon fillet, cut into 6 equal pieces 2 teaspoons canola oil Combine the vinegar and chicken broth in a nonreactive pan. Bring to a simmer and reduce gently over low heat until reduced by half, 20 to 25 minutes. Set aside. While the vinegar is reducing, combine the thyme, salt, and pepper, then rub the top of the salmon pieces evenly with it. Place a skillet over medium-high heat until hot, then add the oil; when it is hot, add half the salmon flesh-side down. Saute for 6 minutes. Turn over the fillets and cook for 5 to 6 more minutes, until flaky but still slightly pink in the middle. Repeat with the remaining salmon. Drizzle the salmon with some of the reduction. You may not need all the sauce. Red Snapper Two servings. From Betty Crocker and Allrecipes. 2 red snapper fillets (about 6 ounces each)* 1/4 teaspoon garlic powder Salt and ground black pepper to taste 1/4 cup picante sauce 1/2 lime, juiced Preheat oven to 350 degrees F. Place a sheet of aluminum foil onto a baking sheet and grease lightly. Place fillets onto the foil, and sprinkle with garlic powder, salt, and pepper. Spoon picante sauce over fillets, and squeeze lime juice over the top. Bring the sides of the foil together, and fold the seam to seal in the fish. Bake in preheated oven for 15 to 20 minutes, or until fish flakes easily with a fork. *Note: You can substitute other firm-fleshed fish such as ocean perch or grouper. Smoked Salmon 1 piece of skinless salmon, about 1 1/2 to 2 pounds Olive oil Cajun seasoning This is the way we do it. In the Weber dome-topped grill, start the fire using mesquite or hickory wood blocks. (See instructions on the wood chip/block package.) Cut salmon into 5 or 6 serving-size pieces (about 5 or 6 ounces each). Coat the pieces with olive oil and Cajun seasoning (or other seasonings) to taste. Place on heavy aluminum foil, turning up edges to make a rim. When wood is ready, which doesn't take long, place foil with salmon on the grill. Make sure vents on bottom of grill are open. Put lid on grill and open lid vents. Smoke about 20 to 25 minutes, or until fillets are done. Don’t overcook as you don’t want them to dry out. Serve with vegetables and salad. Roasted asparagus or roasted mixed vegetables are good. Great flavor. Serve with vegetables and salad. Roasted asparagus or roasted mixed vegetables are good. Serve leftovers with eggs for breakfast or cold on salads for lunch. In Phase 2, you can have roasted or baked sweet potatoes. Grouper with Spinach From Cooking Light’s 5 Ingredient 15 Minute Cookbook. 4 (4 ounce) grouper filets 2 teaspoons Greek seasoning 1 10 ounce package fresh spinach 1 tomato chopped 1/2 cup crumbles basil and tomato flavored feta cheese Coat a large nonstick skillet with cooking spray and heat over medium-high. Sprinkle both sides of fish with seasoning and add to skillet. Cook for 3 minutes. Turn fish, top with spinach, tomato, and cheese. Cover and cook for 3-4 minutes until fish flakes easily when tested with a fork. Makes 4 servings: 147 calories, 3g fat, 25.3g protein, 4.4g carbohydrate, 2.3g fiber. Lemon Grilled Orange Roughy From http://www.supplecity.com/recipes. 4 (1/4 pound each) orange roughy fillets 1 tablespoon olive oil 1/2 teaspoon dried whole thyme 1/2 teaspoon grated lemon rind 2 tablespoons lemon juice 1/8 teaspoon salt 1/4 teaspoon paprika Dash of garlic powder Rinse fillets and pat dry. Combine remaining ingredients, stirring well. Baste fillets with mixture. Grill over hot coals 5 minutes on each side or until fish flakes easily when tested with a fork. Use a fish basket or a Grill Mates foil sheet so that fish doesn’t flake and fall down into the coals. Or broil instead of grilling. Fire Fish Two servings. 2 large fish fillets (orange roughy, snapper, tilapia, or other similar fish) 1 can Rotel tomatoes Put both fillets into skillet. Cover with Rotel tomatoes, juice and all. Let set for 5 minutes so juice permeates fish. Cover skillet. Cook fish on medium-low for 10 minutes. Lift out with slotted spoon, serving without juices. Broiled Orange Roughy Six servings. From www.thatsmyhome.com. 6 4-oz. orange roughy fillets 2 tablespoons water 1 teaspoon peeled, minced gingerroot 1/2 teaspoon lemon juice 1/2 teaspoon soy sauce 1/4 teaspoon crushed red pepper 2 tablespoon toasted sesame seeds Place fillets in a shallow baking dish. Combine water, ginger, lemon juice, soy sauce and crushed red pepper and process in a blender until smooth. Pour over fillets, cover and marinate in refrigerator about two hours. Remove the fillets from the marinade and coat both sides with sesame seeds. Spray a broiler rack with non-stick vegetable spray and heat broiler. Broil about four inches from heat for six to eight minutes or until fish flakes easily with a fork. Keep the door propped open slightly. Arrange on a warm serving platter and spritz with more lemon juice. Don’t overcook. Fish with Garlic Salsa This dish is excellent and simple to make. From Nicole Behrens, January 1997. 2 pounds cod fillets (fresh only!) 2 tablespoons butter, melted (use trans fat free margarine instead) 1 tablespoon finely chopped fresh cilantro or parsley 1/2 teaspoon salt 1 clove garlic, crushed Garlic Salsa (recipe follows) Place fish fillets on a rack in broiler pan. Mix butter, cilantro, salt and garlic in small cup or bowl. Brush half of butter mix onto top sides of fish. Set oven to broil or very high heat. Broil fish about 4 inches from heat source for about 5 minutes, until lightly cooked. Take pan with fish out and flip over fillets. Brush remaining butter onto fillets. Broil another 4 minutes or until flakes easily with fork. Serve with Garlic Salsa. Garlic Salsa 3 cloves garlic, crushed 2 med. tomatoes, finely chopped 1 medium onion, chopped (1/2 cup) 1 T. finely chopped cilantro or parsley (use flat-leaved) 1 T. lemon juice 1/2 t. dried oregano 1 1/2 t. vegetable or olive oil Heat all ingredients over medium heat, stirring occasionally, until very hot and bubbly. Grilled or Broiled Orange Roughy Makes four servings. From www.mccormick.com. ©2003 McCormick & Co., Inc. Golden Dipt® Garlic Herb Marinade makes orange roughy fillets sensational. Prep time: 5 minutes; Marinate: 15 minutes; Cook time: 10 minutes 1 pound orange roughy fillets 1/2 cup McCormick® Golden Dipt® Garlic Herb Marinade 1/2 teaspoon McCormick® Ground Ginger 2 tablespoons chopped green onion Place fish in large self-closing plastic bag. Mix marinade with ginger. Pour marinade over fish; turn to coat. Refrigerate 15 minutes. Remove fillets from marinade. Grill or broil fillets 8 to 10 minutes per inch of thickness or until fish flakes easily with a fork. Turn and baste halfway through cooking. Sprinkle with green onions during last few seconds of cooking. Lemon Pepper Fish Four servings. Quick and Easy recipe from McCormick. Lemon and Pepper Seasoning Salt adds a distinct spicy-citrus flavor that enhances fish. 1/4 cup mayonnaise 1/2 teaspoon McCormick® Lemon & Pepper Seasoning Salt 1 pound fresh tuna steaks or other fish steaks Combine mayonnaise and seasoning salt in a small bowl; spread over both sides of fish. Broil or grill until fish flakes easily, turning halfway through cooking time. Lemon Pepper Fish Fillets Four servings. From www.mccormick.com: Perfect to make at the end of a long workday because it is quick, easy, and simply delicious. Prep Time: 5 minutes; Cook Time: 10 minutes. 1/2 cup McCormick® Flavor Medleys™ Lemon Pepper Saucy Seasoning Blend 1 pound white fish fillets (flounder, trout, orange roughy, or tilapia) Lightly brush seasoning mixture on both sides of fish. Broil or grill fish 8-10 minutes per inch of thickness or until fish flakes easily with a fork. Baste fish with remaining mixture during cooking. Note: This might be good cooked in a pan with a little olive oil. Greek Lemon Pepper Fish Two servings. From http://www.empowerfoods.com. 2 cloves garlic, crushed 1/4 cup olive oil 1 tablespoon lemon juice 1/2 teaspoon cracked black pepper 1/2 teaspoon salt 1 teaspoon dried oregano leaves Fish of choice, about 1 pound, or enough for two servings Combine garlic, oil, lemon juice, pepper, salt and oregano in a medium bowl. Add fish and toss to combine. Marinate for 15-20 minutes. Place onto a foil lined broiler tray and cook under a preheated broiler for 5-10 minutes, turning once during cooking time, until fish is cooked through. Baked Salmon with Tomato Topping The tomato topping can be prepared ahead and reheated, and the salmon can be baked, unattended, just before you're ready to serve. Couscous and sautéed fresh spinach or asparagus are perfect accompaniments. 1 tablespoon olive oil, plus more for the salmon 2 14-ounce cans diced tomatoes, drained (petite diced is good) 1/4 cup fresh dill, minced (or 1 tablespoon dried) 1 teaspoon minced garlic Salt and pepper 4 large salmon fillets, 6 to 8 ounces each Preheat oven to 400 degrees. Heat 1 tablespoon olive oil in a saucepan over medium high heat. Add tomatoes and garlic. Bring to a boil, stirring well. Reduce heat and simmer until slightly reduced and thickened, about 10 minutes. Meanwhile, brush a roasting pan or baking sheet with oil. Arrange salmon filets on the pan, skin side down. Brush with olive oil, sprinkle with salt, pepper, and minced dill. Place pan in oven and bake for 10 minutes. (Fillets thicker than 1-inch will require about 12 minutes. Serve immediately, topped with the tomatoes. |
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| lin1235 | Jan 17 2005, 06:53 AM Post #11 |
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Hallelujah Member
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South Beach Diet Phase 1 Main Dish Recipes Turkey Turkey Sauté Two servings. 2 tablespoons olive or canola oil (divided) Turkey breast fillet or cutlets (10 to 12 ounces) cut into 1" strips 1 medium zucchini (about 8 ounces), cut into 1/2-inch slices 1/2 large onion, sliced (about 3 ounces) 1/2 teaspoon minced garlic from jar (or 1 clove garlic, minced) 1/2 to 3/4 cup diced tomatoes (1 medium tomato, 5 to 7 ounces) 1/4 cup chicken broth (or 1/4 tsp chicken-flavored base in 1/4 cup water) 1/4 teaspoon salt 1/2 teaspoon cumin 1/8 teaspoon tumeric 1/4 teaspoon ground red pepper Stir-fry turkey in 1 tablespoon of the oil for 3 to 5 minutes. Remove from pan and keep warm. Add remaining tablespoon of oil, zucchini, and onion; stir-fry 3 minutes. Add garlic and return turkey to skillet. Add tomatoes, broth, and seasonings. Bring to boil, lower heat and simmer 5 minutes, till all is tender. Turkey with Red Peppers in Tomato Juice Two servings. 10 to 12 ounces of turkey breast fillet or cutlets 1 red bell pepper, coarsely chopped (4 to 5 ounces, or about 1 cup) 1 small onion, chopped or sliced (about 2 ounces) 1/2 cup tomato juice (or V-8) 1 tablespoon cooking sherry 1 tablespoon soy sauce 1/4 to 1/2 teaspoon crushed red pepper flakes 1/4 teaspoon ground ginger Slice turkey fillet into strips. Brown turkey in cooking spray (or some olive oil if preferred) in a nonstick skillet for about 10 minutes. Remove turkey and set aside. Add red bell peppers and onion; sauté for a couple of minutes. Add remaining ingredients, and stir to mix; then add turkey back to pan. Cover and cook five minutes, then uncover and cook another five minutes or longer, until turkey is done and sauce thickens. Makes a tasty sauce. Note: You can add a small, sliced or cubed zucchini when adding turkey back to pan. Baked Dijon Turkey Four servings. From www.recipeusa.org. Can also use boneless skinless chicken breast halves. Turkey breast fillets (1 to 1 1/4 pounds) 1 tablespoon Dijon or coarse-grained mustard 2 teaspoons lemon or lime juice 1/2 teaspoon bottled minced garlic 1/8 teaspoon black pepper Preheat oven to 375ºF. Rinse chicken or turkey and pat dry. In a small bowl, stir together remaining ingredients. Arrange turkey or chicken in a single layer in a glass baking dish. Spread mustard mixture over the top of each piece. Bake, uncovered, 15 to 20 minutes, or until tender and done. Microwave Method: Prepare recipe as directed above except arrange chicken or turkey in a single layer in a baking dish, placing thicker portions toward the outside edge of the dish. Cover with wax paper and cook on 100% power (high) 3 to 4 minutes. Give dish a 1/2 turn if not using micro with turntable. Re-cover and cook on high 3 to 4 minutes, or until chicken or turkey is tender and no longer pink. Cajun Turkey Serves eight. Leftovers make flavorful sandwiches and salads. 2-pound turkey breast (thaw if frozen) 1 teaspoon garlic powder 1 teaspoon thyme 1 teaspoon dried basil 1-1/2 teaspoons pepper 1/2 teaspoon cayenne pepper Preheat oven to 350 degrees. Combine all seasonings in a small bowl. Rub seasonings all over turkey breast. Place turkey breast on a rack; roast 1 1/2 hours, until done. |
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| lin1235 | Jan 17 2005, 06:58 AM Post #12 |
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Hallelujah Member
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South Beach Diet Phase 1 Main Dish Recipes Meatless Spaghetti Squash with Soy Crumbles From SBD forum. 1 small spaghetti squash 1/2 of a 26-ounce jar pasta sauce (no sugar in the list of ingredients) 1/2 bag Morningstar Farms Grillers crumbles 1 onion 1 to 3 cloves garlic (depending on how much you like) Low fat mozzarella cheese (optional) Poke holes in spaghetti squash and microwave 10 minutes or longer, until fork inserts easily (or use your favorite method of cooking the squash). Cut spaghetti squash in half, scoop out seeds. Set aside. Chop and sauté onion until tender. Add garlic, and sauté another minute—just to release the flavor. Add griller crumbles; stir and sauté until heated. Add pasta sauce. Can also add some basil and oregano if desired. Cook until heated through. Scoop out spaghetti squash and mix with sauce. Serve hot, and top with mozzarella cheese if desired. Alternate serving method: Take the empty spaghetti squash shells and layer some sauce mixture and mozzarella cheese, sauce, cheese (you'll probably only be able to do 2 layers, but be sure you end with cheese. Put back in microwave and cook on high until cheese melts. Note: You can also add some mushrooms to this dish; sauté with the onion. Tex Mex Bake Recipe by Michelle Madsen. Four to six servings. 2 cups fat free cottage cheese (1 16-oz tub) 1 can (15 to 16 oz) black beans, well rinsed and drained 1 large onion, diced (about 1 cup) 1 cup (4 oz) low fat cheddar cheese, shredded 1 pkg/envelope Old El Paso LOW SODIUM Taco Seasoning Mix 1 tsp. dried thyme 2 eggs Preheat oven to 350 degrees F. Spray quiche pan with nonstick spray. In a large mixing bowl, beat eggs with fork until blended. Add remaining ingredients. Mix well and pour into sprayed pan. Bake at 350 for about 30 minutes, or until center seems almost set. Let cool 10 minutes, slice into wedges, and serve warm. Reheats well in microwave. Note from Michelle: It was still a little bit salty for me, so I think next time I might skip the Old El Paso mix, and use 1 tsp. cumin and 1 tsp. chili powder instead. It satisfied my Mex craving! Sliced black olives, diced chilies, or peppers would also be good additions. You can also top with salsa (and in Phase 2, some nonfat sour cream). Note from MizFrog: I made this with another brand of taco seasoning mix, and also found it to be a little too salty. Check package for sodium content, and buy the one with the least amount; also check to be sure that there is no sugar in the list of ingredients. |
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| lin1235 | Jan 18 2005, 05:38 AM Post #13 |
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Hallelujah Member
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Eggplant Parmigian w/ Lean Ground Beef (Phase 1 from Coolady) Spray 2 cookie sheets with olive oil (or Pam). Slice 2-3 small eggplants into ¾-inch slices (not as bitter as the big ones...don’t peel them). Now, spray the tops. At 350-degrees, bake for about 30 minutes, or until browned. Turn after about 15 minutes. Sauce 1/2 small onion, diced 1/4 tsp minced garlic, preferably fresh 1/4 c. olive oil 3- 15 oz. cans tomato sauce 1/2 cup water 1/4 cup red wine or more (Phase 2) 1/2-1 tsp Tony Chachere’s More Spice Seasoning, optional dash of sweetener, optional (to mellow the sauce) 4 oz. canned/fresh mushrooms 1 ½ lbs lean gr beef 8 oz. Morningstar Farms Griller Burger Style Crumbles Directions: 1. If using lean gr. beef sauté it with onion and garlic in olive oil. Add tomato sauce through mushrooms. Stir well. Simmer for 30 min, stirring occasionally. 2. Mix together: 12 oz low-fat ricotta w/salt & pepper, a pinch of garlic, and 2-3 T. Parmesan cheese. 3. Layer in a 9 x 13 baking dish: 1 c. sauce (or more), eggplant, shredded mozzarella on EACH slice, eggplant, 1 T. ricotta mixture on EACH slice, mozzarella on EACH slice, a little sauce over each slice, and top with a little Parmesan. 4. Bake at 350-degrees about 30 min. or until cheese is hot and bubbly. NOTE: I hope this makes sense because I am a dump & pour kind of cook and don’t have most of my recipes written out. My guests raved over this, I was so proud and said, “It’s on my eating plan”...they couldn’t believe it. If you want...just leave the “meats” off. I always use this sauce recipe w/o meat as a marinara sauce. If you want you can add tomatoes, zucchini, green pepper, etc. This is even good the next day. Enjoy! Italian Eggplant with Garlic (P1) ½ cup extra virgin olive oil 3 cloves garlic, sliced ¼ cup minced fresh basil 1 ½ teaspoons salt ½ teaspoon cracked black pepper 4 small eggplants (12 oz each) or 10 baby eggplants (3 oz each) 1 TB grated lemon peel Directions: 1. In 1-quart saucepan, heat olive oil over medium heat; add garlic slices and cook, stirring occasionally until lightly browned. Remove saucepan from heat; stir in minced basil, salt and pepper. 2. Preheat broiler. Cut eggplant lengthwise into ¾-inch slices. Lightly score both sides of each slice w/ a crisscross pattern. 3. Place half of eggplant slices in single layer on rack in broiling pan. Brush lightly w/ olive oil mixture from saucepan. Broil eggplant 7 to 9 inches from heat source for 10 min. Turn eggplant over, brush w/ remaining mixture, gently pressing garlic slices and minced basil into slits in eggplant. 4. Broil eggplant 10 min. longer, until fork-tender; transfer to platter. Sprinkle eggplant with lemon peel. Ham & Mushroom Terrine (P2) Serve 6 to 8. 1 oz ham, thinly sliced 3 TB Smart Balance spread 1 small onion, chopped 1 TB flour substitute (Thicken Thin Not/Starch Thickener by Atkins) 1/2 cup skim milk 2 egg yolks Freshly ground pepper to taste 8 oz. part-skim ricotta cheese 2 oz ham, chopped 1 cup button mushrooms Directions: 1. Grease 9-inch terrine or loaf pan with a 3-cup capacity. Line bottom and 2 long sides with waxed paper. Line prepared pan with ham slices. Set aside. 2. Melt Smart Balance spread in a small skillet over medium heat. 3. Add onion and cook until it begins to soften. 4. Stir in flour substitute; cook 1 to 2 minutes. Gradually add milk, stirring until thickened. 5. Whisk in egg yolks and pepper. Remove from heat and cool. 6. In a blender or food processor, process sauce and ricotta cheese until smooth. 7. Stir in chopped ham. 8. Cover mushrooms in boiling water in a small bowl. Let stand 2-3 minutes. Drain and stir into cheese mixture. 9. Spoon filling into greased pan. Refrigerate 2 hours. Garnish with mushroom halves and sprigs of parsley, if desired. Roasted Pepper Roll-Ups (P2) Makes 6 servings. 1 15-ounce can white kidney beans, rinsed and drained 1/2 of an 8-ounce package reduced-fat cream cheese, softened 1/4 cup packed fresh basil 1 tablespoon fat-free or 1% milk 2 small cloves garlic, quartered 1/8 teaspoon fat-free or 1% milk 2 small cloves garlic, quartered 1/8 teaspoon freshly ground black pepper 1/3 cup roasted red sweet peppers, drained and finely chopped 6 6-inch whole-grain whole wheat flour tortillas 1 cup packed spinach leaves For filling, in a blender container or food processor bowl combine the beans, cream cheese, basil, milk, garlic, and black pepper. Cover and blend or process until smooth. Stir in roasted sweet peppers. To assemble, spread about 1/3 cup of the filling evenly over each tortilla to within ½ inch of the edges. Arrange spinach leaves over filling to cover. Carefully roll tortillas up tightly. Cover and chill roll-ups for 2 hours to 24 hours. To serve, use a sharp knife to cut roll-ups crosswise into 1-1/2-inch slices. Serve immediately. Beef and Onion Stir-Fry (P1) Serving Size: 4 1 pound lean beef steak (flank, sirloin or top round—cut into ¼” thick 1 teaspoon salt 1 whole egg white 1 TB cornstarch Canola oil 3 cups mild onions—sliced broccoli florets (optional) 1 TB dry red wine or sherry or wine vinegar 1 TB Splenda 4 TB low-sodium soy sauce Combine beef, salt, egg white and cornstarch. Mix well with hands; set aside. Heat about 2” of oil to 375º in a wok or deep skillet. Stir-fry beef, small amounts at a time, until lightly browned; drain on paper towels. Lower temperature to 350º; add additional oil if necessary and stir-fry the onions until soft and well browned. Remove. If desired, add broccoli and stir-fry until crisp-tender. Return beef and onions. Add wine, Splenda and soy sauce. Stir-fry at 425º for 2 minutes or until beef is glazed and brown. |
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| lin1235 | Jan 18 2005, 05:40 AM Post #14 |
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Hallelujah Member
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Ham and Fig Rolls – (P1) 2 TB. Balsamic vinegar 2 TB. Olive oil 1/2 tsp. bottled red pepper sauce 1 Tbsp. chopped, fresh flat leaf parsley. 1 Tbsp. chopped green onion 12 fresh figs, cut in thin strips 2 oz. baby spinach leaves 2 medium Portobello mushrooms, cut in thin strips 1 tsp. olive oil for sautéing 12 slices cooked ham In a small bowl, whisk balsamic vinegar, olive oil, bottled red pepper, parsley and green onion together. Lightly toss figs and spinach leaves in dressing; set aside. Sauté mushrooms in oil; set aside. Lay ham slices flat on work surface. Layer with baby spinach leaves. Divide fig strips and mushroom slices evenly and arrange on ham, leaving a 1-inch border at top and bottom. Roll up the ham like a jelly roll. Wrap three rolls and pack for lunch. Serves 4. Sirloin Tips and Mushrooms (P1) Makes 6 servings. 3 tablespoons olive oil 3 cloves garlic, minced 1 ½ pounds beef sirloin 1 (16 ounce) can mushrooms, with liquid 1 (8 ounce) can tomato sauce salt to taste freshly ground pepper, to taste 3/4 cup red wine Directions: 1. Cut beef into cubes. In a large skillet over medium/high heat, heat the olive oil and brown beef cubes with the garlic. 2. Add mushrooms with liquid, tomato sauce, salt, pepper and red wine. Cook for 30 minutes or until beef cubes are tender. Add a little more wine while cooking if desired. Sirloin Steak Oreganato (P1) Serves 6 1 medium lemon 2 garlic cloves, minced 1 TB olive oil 1 teaspoon salt 1 teaspoon dried oregano ¾ teaspoon ground black pepper 1 boneless beef top sirloin steak Preheat broiler. Grate peel and squeeze juice form lemon. In 12 by 8 baking dish. Mix lemon peel, lemon juice, garlic, oil, salt, and pepper. Add steak, coating both sides. Marinate, if desired. Place steak on rack in broiling pan, in the closet position to the heat source. Broil, turning once, 12-15 minutes for med-rare, or desired doneness. Wild Mushroom-Smothered Steaks (P1) 4 servings 4 tenderloin steaks 5 teaspoons Creole/Cajun seasoning ¼ cup extra-virgin olive oil 8 cups sliced assorted fresh mushrooms (oysters, shiitakes, chanterelles, etc…) ½ cup chopped onions ½ cup chopped green onions 2 TB minced garlic 1 teaspoon salt 6 turns black pepper 8 TB Smart Balance spread Directions: 1. Sprinkle steaks with Creole seasoning. (1 teaspoon per steak) 2. Heat oil in large skillet over high heat. When oil is hot, add steaks and sauté them on first side about 4 minutes. 3. Turn the steaks and sauté second side for 2 minutes. 4. Add mushrooms, onions, green onions, garlic, salt, pepper, and remaining 1 teaspoon Creole seasoning and sauté for 2 minutes. 5. Turn steaks back to first side, dot w/ Smart Balance pats, cover the skillet, and cook for 1 minute. 6. Remove from heat. To serve, place 1 steak on each of the plates and cover with ¾ cup mushrooms and their juices. Grilled Rib-Eye Steak with Mustard Sauce (P2) Makes 4 servings Per serving: 252 calories; 1 g carbs 3 Tbsp. mayonnaise 1 Tbsp. + 1 ½ tsp. Low-fat sour cream or plain low-fat yogurt 1 scallion, finely chopped 1 tsp. dry mustard 3/4 tsp. low-sodium soy sauce 1/2 tsp. ground black pepper 1/4 tsp. salt 1 boneless beef rib-eye steak (or tenderloin)(1 ½ lb.), 1” thick, fat trimmed Directions: 1. In a small bowl, combine the mayonnaise, sour cream, scallion, mustard, soy sauce, ¼ tsp. of the pepper, and 1/8 tsp. of the salt. Cover, and let sit at room temperature. 2. Meanwhile, coat a grill rack with cooking spray. Preheat the grill. Season the beef with the remaining ¼ tsp pepper and the remaining 1/8 tsp salt. Grill, turning once, until meat thermometer registers 160 degrees F for medium, 11 to 13 minutes. Remove to platter, and let rest for 5 minutes. 3. Slice thinly, and serve topped with the mustard sauce. Filet Mignon With Mushroom-Wine Sauce (P1) Makes 4 servings 1 tablespoon Smart Balance, divided Olive oil cooking spray 1/3 cup finely chopped shallots 1/2 pound fresh shiitake mushrooms, stems removed 1 ½ cups dry red wine, divided 1 (10.5 ounce) can low-sodium beef stock, undiluted and divided (or beef consommé) Cracked pepper 4 (4 ounce) filet mignon steaks, trimmed of any fat (about 1 inch thick) 1 tablespoon low-sodium soy sauce 1 tablespoon fresh chopped thyme Fresh thyme sprigs (optional) Directions: 1. Melt 11/2 teaspoons margarine in a nonstick skillet coated with cooking spray over medium heat. Add shallots and mushrooms; sauté 4 minutes. Add 1 cup wine and ¾ cup consommé/stock; cook 5 minutes, stirring often. Remove mushrooms, and place in a bowl. Increase heat to high; cook wine mixture 5 minutes or until reduced to ½ cup. Add to mushrooms in bowl; set aside. Wipe skillet with a paper towel. 2. Sprinkle desired amount of cracked pepper over steaks. Melt remaining 11/2 teaspoons Smart Spread in skillet coated with cooking spray over medium heat. Add steaks; cook 3 minutes on each side or until browned. Reduce heat to medium-low, and cook 11/2 minutes on each side or to desired degree of doneness. Place on a serving platter, and keep warm. 3. Add remaining ½ cup wine and consommé/stock to skillet; scrape skillet with a wooden spoon to loosen browned bits. Bring to a boil; cook 1 minute. Add mushroom mixture, soy sauce, and chopped thyme; bring to a boil, and cook, stirring constantly, 3 minutes, or until sauce reduces by half. Serve with steaks. Garnish with thyme sprigs, if desired. |
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| lin1235 | Jan 18 2005, 05:41 AM Post #15 |
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Hallelujah Member
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Beef Tenderloin with Horseradish-and-Roasted Garlic Crust (P1) Makes 12 servings. 1 medium head garlic olive oil-flavored cooking spray 1/3 cup prepared horseradish 1/4 teaspoon salt 1/4 teaspoon dried basil 1/4 teaspoon dried thyme 1/4 teaspoon black pepper 1 (3 pound) beef tenderloin Directions: 1. Preheat oven to 350 degrees. 2. Remove white papery skin from garlic head (do not peel or separate the cloves). Coat with cooking spray; wrap in foil. Bake at 350 degrees for 1 hour; cool 10 minutes. 3. Separate cloves; squeeze to extract garlic pulp. Discard skins. Mash garlic pulp, horseradish, salt, basil, thyme, and pepper with a fork until blended. 4. Preheat oven to 400 degrees. 5. Trim fat from tenderloin; fold under 3 inches of small end. Rub garlic mixture over roast. Place tenderloin on a broiler pan coated with cooking spray. Insert meat thermometer into thickest portion of tenderloin. Bake at 400 degrees for 40 minutes or until thermometer registers 145 degrees (medium-rare) to 160 degrees (medium). 6. Place tenderloin on a platter. Cover and let stand 10 minutes before slicing. Stuffed Sirloin Steak (P1) 4 sirloin steaks (each 1 ¼ inches thick) Stuffing: 2 Tbsp. Smart Balance spread 1/2 cup chopped onion 1/2 cup sliced mushrooms 1 garlic clove, finely chopped Dash of salt Dash of pepper Basting sauce: 1/4 cup dry red wine 2 Tbsp. low-sodium soy sauce Sauté onion and mushrooms in butter until tender. Add remaining ingredients. Heat thoroughly. Cut a deep pocket in the side of each steak. Stuff pockets with onion / mushroom mixture and skewer closed. Barbecue steak over medium hot coals for approximately 20 minutes or until desired doneness, turning once and brushing the stuffed steaks with basting sauce. Pork Chops with Broccoli Rabe (P1) 2 TB olive oil 1 garlic clove, cut in half 4 pork tenderloin chops ½ inch thick 1/3 cup low-sodium chicken broth 1 teaspoon Splenda ¼ teaspoon ground black pepper Salt 2 bunches broccoli rabe (about 2 lbs.), tough stems removed. In 8-quart Dutch oven, heat 6 quarts water to boiling over high heat. Meanwhile, in 12-inch skillet, heat 1 TB oil over medium heat; add garlic and cook until slightly browned. Remove garlic and discard. Pat pork chops dry w/ paper towel. To oil in skillet, add pork chops and cook over med-high heat until well browned on both sides. Add broth, Splenda, pepper, and ½ teaspoon salt to chops in skillet. Reduce heat to low; cover and simmer 20 minutes, or until tender, turning once. Add broccoli and 1 TB salt to boiling water in Dutch oven. Return to boil; boil 2 minutes. Drain thoroughly. In same Dutch oven, heat remaining 1 TB oil over high heat. Add broccoli rabe and ¼ teaspoon salt and cook, stirring until well coated. Set aside. When pork chops are done, add broccoli rabe to skillet; cover and cook until heated through. |
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| lin1235 | Jan 18 2005, 05:49 AM Post #16 |
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Hallelujah Member
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Main Dish- Chicken Spinach-Cheese Stuffed Chicken (P1) Serve with tossed salad. 1 (10 ounce) package frozen chopped spinach, thawed 1/2 yellow onion, chopped 1 clove minced garlic 1 cup low-fat/ff cottage cheese 4 skinless, boneless chicken breast halves 2 tablespoons Cajun seasoning 2 tablespoons melted Smart Balance spread Directions: 1. Preheat oven to 325 degrees F (165 degrees C). 2. Squeeze excess water out of thawed spinach; in a large bowl, mix spinach with onion, garlic and cottage cheese and set aside. 3. Season chicken breasts with Cajun-style seasoning, then place ¼ of cheese/spinach mixture in the center of each breast and fold in half. Secure with toothpicks and place in a lightly greased 9x13 inch baking dish. 4. Drizzle with melted Smart Balance spread and bake at 350 degrees F (175 degrees C) for about 25 minutes, or until chicken is cooked through and juices run clear. Makes 4 servings. Southwestern Chicken (P1) 4 boneless chicken breast halves, butterflied 2 roma tomatoes, sliced 4 jalapeno peppers, chopped 1 (1 ounce) package dry light Ranch-style dressing mix 2 cups shredded low-fat Colby-Monterey Jack cheese 8 slices bacon (turkey bacon can be used) Directions: 1. Preheat the oven to 350 degrees F (175 degrees C). 2. Lay the chicken breasts out flat and sprinkle with Ranch-style dressing mix. Sprinkle a bit of cheese onto each half of each breast. Place 2 tomato slices and a sliced jalapeno pepper onto each one, and sprinkle more cheese over the tomato and pepper. Fold each piece of chicken over, and wrap with 2 slices of bacon. Secure with toothpicks. Place wrapped chicken into a baking dish, and cover with aluminum foil. 3. Bake for 1 hour in the preheated oven, or until the chicken is no longer pink, and the juices run clear. Stuffed Chicken Breasts (P1) Makes 4 servings. 4 skinless, boneless chicken breast halves salt and pepper to taste 1 (15 ounce) container part-skim ricotta cheese 1 (10 ounce) package chopped frozen spinach, drained 1 clove garlic, minced 2 eggs, beaten 1 (8 ounce) package shredded low-fat mozzarella cheese, divided 1 (16 ounce) jar sugar-free spaghetti sauce Directions: 1. Preheat oven to 350 degrees F (175 degrees C). 2. Season chicken breasts with salt and pepper to taste. Slit open on the side for stuffing; set aside. 3. In a medium bowl, combine the ricotta, spinach, garlic, eggs and ¾ of the cheese. Mix well and stuff each breast with ¼ of the mixture; secure with toothpicks and place stuffed breasts in a lightly greased 9x13 inch baking dish. Pour sauce over all and sprinkle with remaining cheese. 4. Bake at 350 degrees F (175 degrees C) for 45 to 60 minutes, or until chicken is cooked through and juices run clear. Mushroom-Cheese Chicken (P1) Makes 4 servings. 4 skinless, boneless chicken breast halves 4 ounces fresh mushrooms, sliced 1 teaspoon coarse ground black pepper 6 ounces shredded low fat or ff Cheddar cheese (other cheeses may be substituted, if desired) Directions: 1. Preheat oven grill to medium heat. 2. Line a grilling pan with aluminum foil. Grill chicken breasts in preheated oven for 25 to 35 minutes or until they are cooked through and the juices run clear. 3. Meanwhile, place mushrooms in a medium skillet, season with salt and pepper to taste, cover skillet and cook over high heat until the juices run. Once that happens, lower heat, remove cover and carry on cooking until liquid has evaporated. Add mushrooms to grilled chicken and sprinkle shredded cheese on top. 4. Grill for about 8 to 10 minutes, until the cheese is golden and bubbly. Monterey Chicken Roll Ups (P1) 4 skinless, boneless chicken breasts 1/2 pound ff or lf Monterey Jack cheese 8 jalapeno peppers 8 slices turkey bacon salt and ground black pepper to taste 1 pinch garlic powder Directions: 1. Soak skewers in water for 1 hour. 2. Pound breasts between 2 pieces of plastic wrap. It should be about ¼ inch thick. Cut in half lengthwise. Sprinkle with salt, pepper, and garlic powder on both sides. 3. Cut cheese in to strips to fit lengthwise on pounded breast. Put a slice of jalapeno beside the piece of cheese. Roll the breast from the bottom, and set it down with the overlap down. Wrap with a whole piece of bacon around the ends to keep the cheese in as it cooks. Put on soaked wooden skewer. 4. Grill over medium heat until done. Makes 4 - 6 servings. Chicken Rollups (P2) 4 skinless, boneless chicken breast halves 1 (8 ounce) package ff cream cheese with chives 2 tablespoons melted Smart Balance spread Directions: 1. Preheat oven to 350 degrees F (175 degrees C). Pound meat to between ¼ and 1/8 inch thick. 2. Spread about a tablespoon of seasoned cream cheese on the bottom of each breast half. Roll up, and place in a casserole dish. Drizzle melted Smart Balance spread over rollups. 3. Bake in the preheated oven for about 30 minutes, or until chicken is cooked through and juices run clear. 4. Melt extra cream cheese with chives in the microwave, and use as sauce for the chicken. Makes 4 servings. |
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| ed-gracetoday | Jan 18 2005, 05:49 AM Post #17 |
Elder
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I am kicking myself already. Yesterday we saw a 16 oz. jar of horseradish for about $3.00. It was introductory, but I didn't know how to use it other than ham. I may go back this week and buy it because of the beef recipe. |
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| lin1235 | Jan 18 2005, 05:50 AM Post #18 |
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Hallelujah Member
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Buffalo Chicken Roll-Ups (P1) Makes 4 servings. 4 skinless, boneless chicken breast halves - pounded to ¼ inch thickness 4 tablespoons Smart Balance spread, melted 1/2 cup hot sauce 1/2 cup shredded low-fat provolone cheese Directions: 1. In a small bowl, stir together the melted Smart Balance spread and hot sauce. Place chicken breasts in a glass bowl, and pour the sauce over. Turn to coat, cover and refrigerate for 15 to 20 minutes. 2. Preheat the oven to 400 degrees F (200 degrees C). Remove chicken breasts from the hot sauce, and place 1 tablespoon of cheese in the center of each one. Roll up, and secure with a toothpick. Repeat with remaining breasts, and place them seam side down in a glass baking dish. 3. Cover the dish, and bake for 30 minutes, or until chicken is fork tender. Increase the temperature of the oven to 450 degrees, and place the chicken 8 inches from the heat. Uncover, and bake for 5 minutes, until browned. Garnish with remaining shredded cheese, remove toothpicks, and serve with low-fat ranch or blue cheese dressing. Caroll’s Stuffed Chicken Breasts (P1) 4 skinless, boneless chicken breasts 1/2 cup mayonnaise (or ff cream cheese) 1/2 cup crumbled fat free feta cheese 2 cloves garlic, chopped 1 (10 ounce) package frozen chopped spinach, thawed and drained 4 slices bacon (can substitute turkey bacon) Directions: 1. In a medium bowl, mix mayonnaise, spinach, feta cheese, and garlic until well blended. Set aside. 2. Carefully butterfly chicken breasts, making sure not to cut all the way through. Spoon spinach mixture into chicken breasts. Wrap each with a piece of bacon, and secure with a toothpick. Place in shallow baking dish. Cover. 3. Bake at 375 degrees F (190 degrees C) for 1 hour, or until chicken is no longer pink. Makes 4 servings. Rosemary Chicken (P1) 4 skinless, boneless chicken breast halves 2 tablespoons extra-virgin olive oil 1 teaspoon seasoning salt 1 ½ teaspoons Cajun seasoning, to taste 1 teaspoon fresh rosemary 1 onion, finely diced Directions: 1. Preheat oven to 350 degrees F (175 degrees C). 2. Place chicken breasts in a 9x13 inch glass baking dish with a cover. Add oil, salt, and Cajun seasoning. Mix with your hands until chicken pieces are evenly coated. If using fresh rosemary, chop and sprinkle over chicken. If using dried rosemary, crush with hands and sprinkle over chicken. 3. Using your hands again, mix together coating chicken evenly. Lay diced onions on top of chicken. Cover dish and bake in the preheated oven until onions are soft and the chicken is brown and cooked through (juices run clear), about 25 to 35 minutes. Makes 4 servings. Roasted Red Pepper Chicken (P2) 4 skinless, boneless chicken breasts 1 (12 ounce) jar roasted red bell peppers 1 cup low-fat sour cream 1/2 cup low-fat feta cheese Directions: 1. Preheat oven to 350. 2. Mix feta and peppers together in a bowl. With a very sharp knife, cut pockets into the thickest part of the breast of chicken. Stuff as many pieces of roasted red peppers mix as you can into pockets of chicken one at a time. Secure open side with toothpicks. 3. Place in baking pan and cook at 350 for 30 minutes, or until juices run clear. 4. While cooking the chicken, in an electric blender blend sour cream and a few pieces of red peppers. 5. Cut the chicken in half and arrange the pieces on a plate. Drizzle with sour cream mixture and sprinkle with feta cheese. * Spinach and /or pine nuts can be added to the filling for a nice variation Roasted Chicken-Rotisserie (P1) 8 servings. 4 teaspoons salt 2 teaspoons paprika 1 teaspoon onion powder 1 teaspoon dried thyme 1 teaspoon white pepper 1/2 teaspoon cayenne pepper 1/2 teaspoon black pepper 1/2 teaspoon garlic powder 2 onions, quartered 2 (4 pound) whole chickens Directions: 1. In a small bowl, mix together salt, paprika, onion powder, thyme, white pepper, black pepper, cayenne pepper, and garlic powder. Remove and discard giblets from chicken. Rinse chicken cavity, and pat dry with paper towel. Rub each chicken inside and out with spice mixture. Place 1 onion into the cavity of each chicken. Place chickens in a resealable bag or double wrap with plastic wrap. Refrigerate 4 to 6 hours, or overnight. 2. Preheat oven to 250 degrees F (120 degrees C). 3. Place chickens in a roasting pan. Bake uncovered for 5 hours. Let the chickens stand for 10 minutes before carving. While SB dieters are encouraged to eat chicken breasts rather than dark meat, I have found that this recipe is exceptional for those with a family to feed. I personally remove the skin of the breast, before eating. |
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| lin1235 | Jan 18 2005, 05:50 AM Post #19 |
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Hallelujah Member
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Grilled Chicken with a Flare (P1) Ingredients 8 skinless chicken breasts 1/2 cup fresh lime juice 1/2 cup green hot sauce 1/4 cup chopped fresh cilantro 1/4 cup chopped green onions 1 teaspoon sliced jalapeno peppers 1 teaspoon white wine vinegar 1 teaspoon cumin 1 teaspoon salt 1 teaspoon Cajun Spice Directions: 1. Place the chicken in a large zip-lock bag. 2. In a bowl, combine the lime juice, pepper sauce, cilantro, onions, peppers, vinegar and cumin. Pour into the bag with the chicken. Seal the bag, place inside a large bowl or baking dish, and refrigerate for at least 4 and up to 8 hours. Turn the bag occasionally to marinate evenly. (Alternately, the chicken and marinade can be placed in a non-reactive baking dish and tightly covered with plastic wrap. Turn the pieces occasionally.) 3. Preheat a grill. 4. Remove the chicken from the marinade and pat dry. Season both sides with the salt and Cajun spice. Grill over a medium flame, with the lid closed, until brown on both sides, cooked through and the juices run clear, about 25 minutes, turning frequently. Lemon Pepper Chicken (P1) Serves 6 6 skinless, boneless chicken breast halves 1 teaspoon lemon pepper 1 pinch garlic powder 1 teaspoon onion powder Directions: 5. Preheat oven to 350 degrees F (175 degrees C). 6. Place chicken in a lightly greased 9x13 inch baking dish. Season with lemon pepper, garlic powder and onion powder to taste. Bake in preheated oven for 15 minutes. 7. Turn over chicken pieces and add more seasoning to taste. Bake for an additional 15 minutes, or until chicken is cooked through and juices run clear. Lemon Baked Chicken (P1) Makes 8 servings. 1 (4 pound) whole chicken (*chicken breasts are recommended for this diet. I usually just carve breast meat for myself, and remove the skin) 2 tablespoons salt 1 lemon, halved 1 tablespoon paprika 1 cup water Directions: 1. Preheat oven to 300 degrees F (150 degrees C). Rub chicken with salt inside and out. Squeeze lemon juice from lemon halves over outside of chicken, then rub paprika over all. Place squeeze lemon halves inside chicken cavity, then place chicken in a lightly greased 9x13 inch baking dish. Pour a little water over chicken to prevent drying. Bake at 300 degrees F (150 degrees C) for 3 hours, basting with water as needed. Lemon Thyme Chicken (P1) 4 skinless chicken breasts 1/4 cup olive oil 1/2 cup finely chopped fresh thyme 1/2 cup finely chopped lemon zest Juice of one lemon Salt and pepper Directions: Preheat the grill. Preheat the oven to 400 degrees. In a small mixing bowl, combine 2 tablespoons of olive oil, fresh thyme, lemon zest, and lemon juice. Mix thoroughly. Season the chicken with salt and pepper. Rub the chicken breasts with the lemon and thyme rub. Place the chicken on the grill and grill for 10 to 15 minutes on each side Garlic-Stuffed Chicken (P1) 2 cups of water 8 cloves of garlic, unpeeled 6 tablespoons chopped fresh parsley, divided 1/4 teaspoon salt 4 boneless skinless chicken breasts 1/4 cup low-sodium chicken broth 2 tablespoons lemon juice Directions: 1. In a small saucepan, bring water to a boil. Add garlic; cook for 10 minutes. Drain garlic; peel and cut into thin slices. In a small bowl, combine garlic, ¼ cup of chopped parsley, lemon peel, and salt. Mix well. 2. Cut chicken breasts in half, but not all the way. You want to create a “pocket” in them. Place about 1 teaspoon of garlic mixture between each chicken breast. 3. Heat a large skillet over medium-high heat. Add chicken; cook until golden brown, about 4 minutes. Turn chicken; reduce heat to medium. 4. Cover and cook until no longer pink in the center, about 10 to 12 minutes. Transfer chicken to a plate. Using paper towels, wipe any fat from skillet. 5. Add remaining chopped parsley, broth, and lemon juice to the pan. Bring to a boil; cook for 1 minute. Spoon mixture over chicken. Mediterranean Stuffed Chicken (P2) Makes 4 servings. 4 skinless, boneless chicken breast halves - pounded thin 4 ounces low-fat cream cheese, softened (or cc sub for phase 1) 1/3 cup low-fat feta cheese 1 teaspoon garlic powder 2 teaspoons dried dill weed 2 tablespoons melted Smart Balance spread salt and pepper to taste Directions: 1. Preheat oven to 350 degrees F (175 degrees C). TO MAKE FILLING: In a large bowl beat the cream cheese until smooth. Add the feta cheese, dill weed and garlic powder. Beat until smooth and creamy. Put a dollop of ¼ of the filling on each breast, then roll and tie the breasts with cooking string to seal. Brush each breast with melted Smart Balance spread and sprinkle with salt and pepper to taste. Bake uncovered in the preheated oven for 20 minutes or until the juices run clear. Cottage Cheese Spinach Chicken (P1) Makes 4 servings. 1 (10 ounce) package frozen chopped spinach, thawed 1/2 yellow onion, chopped 1 cup low-fat cottage cheese 4 skinless, boneless chicken breast halves 2 tablespoons Cajun-style seasoning 2 tablespoons melted Smart Balance spread Directions: 1. Preheat oven to 350 degrees F (175 degrees C). Squeeze excess water out of thawed spinach; in a large bowl, mix spinach with onion and cottage cheese and set aside. Season chicken breasts with Cajun-style seasoning, then place ¼ of cheese/spinach mixture in the center of each breast and fold in half. Secure with toothpicks and place in a lightly greased 9x13 inch baking dish. Drizzle with melted Smart Balance spread and bake at 350 degrees F (175 degrees C) for about 25 minutes, or until chicken is cooked through and juices run clear. Feta Cheese and Bacon Stuffed Breasts (P1) 8 tablespoons extra-virgin olive oil 2 teaspoons lemon juice 4 cloves crushed garlic 1 tablespoon dried oregano salt and pepper to taste 4 skinless, boneless chicken breasts 4 slices ff/low fat feta cheese 4 slices bacon (turkey or Canadian), cooked and drained Directions: 1. Preheat oven to 350 degrees F (175 degrees C). In a small bowl combine the oil, lemon juice, garlic, oregano, salt and pepper. Mix together. Place chicken in a 9x13 inch baking dish and pour oil mixture over chicken. Stuff each chicken breast with 1 slice feta cheese and 1 slice bacon. Secure open sides with toothpicks. 4. Bake uncovered at 350 degrees F (175 degrees C) for 30 to 35 minutes. A cucumber salad makes a great accompaniment. Chili-Lime Chicken Kabobs (P1) 3 tablespoons olive oil 1 ½ tablespoons (low-sugar) red wine vinegar 1 lime, juiced 1 teaspoon chili powder 1/2 teaspoon onion powder 1/2 teaspoon garlic powder 1/2 teaspoon paprika 1 pinch cayenne pepper, or to taste salt to taste freshly ground black pepper to taste 1 pound skinless, boneless chicken breast halves - cut into 1 1/2 inch pieces Assorted Bell Peppers and onions, cut into chunks Directions: In a large bowl combine the olive oil, vinegar, lime juice. Measure in the chili powder, paprika, onion powder, garlic powder, cayenne, salt and pepper. Whisk until the oil and vinegar are emulsified. Add chicken cubes to the bowl. Cover and place in refrigerator for a few hours. Thread chicken on to skewers, alternating with the peppers and onions. Grill the chicken over medium high heat for about 10 minutes or until the juices run clear. Artichoke and Tomato Chicken (P1) Makes 6 servings. 1/4 cup olive oil 4 fresh tomatoes, diced 3 tablespoons chopped fresh basil 2 tablespoons chopped fresh oregano 6 artichoke hearts, drained and chopped 2 red bell peppers, chopped 1 (8 ounce) package low-fat mozzarella cheese, cubed 6 skinless, boneless chicken breast halves - pounded to ¼ inch thickness 2 cups sugar-free marinara sauce Directions: Heat oil in a skillet over medium heat. Add tomatoes, basil, oregano, artichoke hearts and red peppers. Cook until just hot, then remove from heat. transfer to a large bowl and toss together with mozzarella cubes. Preheat oven to 350 degrees F (175 degrees C). Lay out the pounded breasts and spoon filling onto the center, leaving an inch on each side. Adjust filling as you roll so as not to over stuff. Place them seam side down into a 2 quart baking dish. Cover with marinara sauce. Place lid onto dish or cover with aluminum foil. Bake for 35 to 45 minutes in the preheated oven, or until chicken is cooked through. |
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| lin1235 | Jan 18 2005, 05:50 AM Post #20 |
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Hallelujah Member
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California Chicken (P1) Makes 4 servings 4 skinless, boneless chicken breasts 1 teaspoon olive oil 1/2 teaspoon onion powder 1 pinch salt 1 pinch ground black pepper 2 avocados - peeled, pitted and sliced 2 ripe tomatoes, sliced 1 (8 ounce) package low-fat Monterey Jack cheese, cut into 10 slices Directions: Preheat oven to 350 degrees F (175 degrees C). Warm oil in skillet and add chicken and onion. Cook 15 minutes or until chicken is browned and just about done. Add salt and pepper to taste. Place chicken on cookie sheet and top each breast with 1 to 2 slices of tomato and 2 to 3 slices of cheese. Place in oven for 10 to 15 minutes, until cheese melts. Remove from oven, add 2 to 3 slices of avocado on top of each breast, and serve immediately. Chicken with Lemon-Caper Sauce (P1) Makes 4 servings. 1/4 teaspoon salt, divided 1/4 teaspoon black pepper, divided 4 (4 ounce) boneless, skinless chicken breast halves 1 tablespoon extra-virgin olive oil olive-oil cooking spray 1/3 cup extra-dry vermouth (or low-sodium chicken broth) 3 tablespoons fresh lemon juice 1 ½ teaspoons capers 1 tablespoon chopped fresh parsley Directions: Sprinkle 1/8 teaspoon salt and 1/8 teaspoon pepper evenly over chicken. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 6 minutes on each side or until chicken is done. Remove from skillet. Set aside; keep warm. Add 1/8 teaspoon salt, 1/8 teaspoon pepper, vermouth, lemon juice, and capers to skillet, scraping skillet to loosen browned bits. Cook until reduced to ¼ cup (about 2 minutes). Stir in parsley. Spoon sauce over chicken. Chicken Breasts Stuffed w/ Dried Tomatoes and Basil (P1) 4 servings 1 bunch basil ¼ cup (olive-oil packed) dried tomatoes 2 TB freshly grated low-fat Parmesan cheese Coarsely ground black pepper 4 chicken breast halves 1 TB olive oil from dried tomatoes ½ teaspoon salt Directions: Preheat oven to 425 F. Chop enough basil to equal ¼ cup; reserve remaining for garnish. Coarsely chop dried tomatoes. Cut small pockets lengthwise into the chicken breast, taking care not slice all the way through. In small bowl, mix basil, tomatoes, Parmesan, and ½ teaspoon pepper. Stuff mixture into pockets of chicken. Secure with toothpicks. Place in 13 by 9 glass baking dish. Brush chicken lightly with olive oil (from tomatoes) and sprinkle with salt and pepper. Bake chicken for 35 to 40 minutes, basting occasionally with pan juices to keep moist. Chicken is done with juices run clear when pierced with the tip of a knife. Grilled Chicken with Maple-Pecan Glaze (P2) For the maple glaze: 2 tablespoons apple cider vinegar 2 tablespoons Splenda 1/4 cup Sugar-free maple syrup 2 tablespoons diced pecans, toasted salt to taste white pepper to taste For the grilled chicken: 4 skinless, boneless chicken breasts, 3 to 4 oz. each 1 tablespoon extra-virgin olive oil salt and pepper Cooking Instructions For the maple glaze: In a small saucepan, heat the cider vinegar and sugar over medium heat until the mixture boils and the Splenda dissolves. Add the maple syrup and bring it to a boil. Lower the heat and simmer for 1 to 2 minutes to thicken. Remove from heat and stir in the toasted pecans. Season with salt and pepper to taste. For the grilled chicken: Preheat the grill to medium-high. Sprinkle the chicken breasts with salt and pepper and drizzle with olive oil. Place the chicken on the grill and cook for about 5 to 6 minutes per side, until the juices run clear. Place the chicken on a serving platter and brush it with the maple- pecan glaze. Yield: 4 servings. Chicken Creole w/ Chili Cream Sauce (P2) 4 boneless chicken breast halves 2 t. Creole or Cajun seasoning 1 T. Extra-virgin olive oil 1 can low-sodium fat-free cream of chicken soup 1/2 c. water 1 (4oz) can chopped green chilies 1 t. Lime juice 1/4c. Fat-free or low-fat sour cream Instructions: Season chicken with Creole seasoning. Heat oil in skillet. Add chicken and cook until browned. Add soup, water, chilies, and lime juice. Cook over low heat 5 mins. or until done. Stir in sour cream and heat through. Serves:4 Italian Chicken In Foil (P1) 2 chicken breasts 1/4 tsp. salt 1 tbsp. Smart Balance spread 2 med. zucchini 3 lg. pitted ripe olives 2 tbsp. tomato sauce 1/2 tsp. oregano leaves Assorted peppers (red, green, yellow bell) Sprinkle chicken pieces with salt. Cut zucchini into ¼” slices. Layer zucchini and peppers on 18”x12” piece of double thickness heavy-duty aluminum foil. Top with chicken, olives, tomato sauce and oregano; dot with butter. Wrap securely in foil. Place on grill 5” from medium coals. Cook 25 to 30 minutes on each side or until chicken and vegetables are tender. Serves 2 Chicken-Stuffed Poblanos (P1) Serves 4 8 medium poblano chiles (1 ¼ lb) 1 large onion, finely chopped 1/2 TB extra-virgin olive oil 1/4 cup water 2 plum tomatoes, finely diced 2 cups chopped cooked chicken breast meat (1/2 lb) 1 teaspoon kosher salt 1/2 teaspoon black pepper 2 ½ oz low-fat Monterey Jack cheese cut into ¼ inch dice (about 2/3 cup) Roast chiles: Lay 4 chiles on their sides on racks of gas burners and turn flames on high. (OR broil all 8 chiles on rack on broiler pan about 2 inches from heat) Roast chiles, turning w/ tongs, until skins are blistered but not blackened, 4 to 6 minutes (be careful not to over roast, so that the chiles do not fall apart!) Transfer immediately to a large Ziploc bag, then close and allow chiles to steam. Roast remaining chiles in same manner. Make filling: Cook onion in oil in non-stick skillet over low heat, stirring, until onion begins to turn golden, about 4 minutes. Add water and cook, stirring occasionally, until water is evaporated and onion is tender, about 5 minutes. Add tomatoes and cook, stirring until softened, about 4 minutes. Remove from heat and stir in chicken, salt, and pepper. Cool completely, then stir in cheese. Stuff and bake chiles: Preheat oven to 350 F. Rub skins off chiles. Cut a slit lengthwise in each chile and carefully remove seeds (leave stem attached). Stuff filling into chiles though slits, keeping chiles intact. Place chiles in a 13 by 9 baking dish and cover tightly w/ foil. Bake in middle of oven until cheese is melted, about 30 minutes. |
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| lin1235 | Jan 18 2005, 05:51 AM Post #21 |
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Hallelujah Member
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Broiled Herb Butter Chicken (P1) 4 skinless, boneless chicken breast halves 1/2 cup Smart Balance spread, softened 3 cloves garlic, minced 1 teaspoon dried parsley 1/4 teaspoon dried rosemary (or ½ teaspoons fresh) 1/4 teaspoon dried thyme (or ½ teaspoons fresh) Preheat oven to Broil/Grill and line broiler pan with aluminum foil. Place chicken on pan. Pierce chicken with fork a couple of times on each side. In a small bowl combine the Smart Balance, garlic, parsley, rosemary and thyme and mix together, then evenly spread a dollop of mixture on each chicken breast. Broil in preheated oven, turning and frequently coating with remaining herb-butter mixture, for about 15 minutes or until chicken juices run clear. Mushroom-Swiss Chicken (P1) Makes 4 servings. 4 skinless, boneless chicken breasts 2 cloves crushed garlic 3 tablespoons extra-virgin olive oil 3 tablespoons red wine vinegar 1 tablespoon cajun-style/creole seasoning 1 cup chopped green onion 1 (8 ounce) package sliced fresh mushrooms 4 slices low-fat Swiss cheese Directions: Preheat oven to 350 degrees F (175 degrees C). Combine oil and garlic in a 9x13 inch baking dish. Add chicken breasts and coat well with the oil and garlic. Sprinkle with the vinegar and Cajun seasoning. Bake at 350 degrees F (175 degrees C) for 30 minutes. Remove chicken from oven and cover with green onion and mushrooms; then add a few more sprinkles of oil and vinegar and return dish to oven for 15 to 20 minutes more. Remove from oven and immediately place 1 slice of cheese on top of each chicken breast; allow cheese to melt. Serve immediately. Greek Chicken (P1) 4 Servings Carb Count: Recipe Total 10 grams of carbs Carbohydrates Per Serving: 2.5 grams of carbs 1 pound boneless chicken 1 c crumbled ff- or lf feta cheese ½ tsp dried oregano (0.5 g) 1 tbsp lemon juice (1.3 grams of carbs) 1 tbsp oil salt & pepper to taste 1 c chicken broth ½ c tomato diced (5.8 grams of carbs) 1 c fresh spinach (2.4 grams of carbs) Flatten chicken. Combine feta, lemon juice and oregano. Spread over chicken. Fold chicken to enclose filling; secure with a toothpick. Heat oil in a skillet until hot. Add chicken and cook until golden brown. Mix chicken broth, tomato and spinach. Add to skillet, heat to boiling. Reduce heat to low; cover & simmer 8-10 minutes. Serve. Chicken Marsala Florentine (P2) 4 boneless, skinless chicken breast halves 1/4 cup Thicken Thin Not/Starch Thickener (flour substitute) salt and pepper to taste 1 tablespoon dried oregano 2 tablespoons olive oil 3/4 cup Smart Balance spread 3 cups sliced portobello mushrooms 3/4 cup sun-dried tomatoes 1/2 cup packed fresh spinach 1 cup Marsala wine Directions: Place chicken breasts between two pieces of wax paper, and pound to ¼ inch thick with a meat mallet. Dust chicken with flour substitute, salt, pepper and oregano. In a skillet, cook chicken in olive oil over medium heat. Cook until done, turning to cook evenly. Set aside, and keep warm. In the same pan, melt the Smart Balance over medium heat; add mushrooms, sun-dried tomatoes, and Marsala wine. Cook for approximately 10 minutes, stirring occasionally. Mix in spinach, and cook for about 2 minutes. Serve over chicken. Balsamic Chicken (P1) 6 boneless, skinless chicken breast halves 1 ½ teaspoons fresh rosemary, minced or ½ teaspoon dried 2 cloves garlic, minced ½ teaspoon ground black pepper ½ teaspoon salt 2 TB extra-virgin olive oil 4-6 TB white wine (optional) ¼ cup balsamic vinegar Rinse and pat the chicken dry. Combine rosemary, garlic, pepper and salt in a small bowl and mix well. Place the chicken in large bowl. Drizzle with the oil, and rub with the spice mixture. Cover and refrigerate overnight. Preheat oven to 450 F. Spray heavy roasting pan or iron skillet w/ cooking spray. Place chicken in the pan and bake for 10 minutes. Turn chicken over. If drippings begin to stick to the pan, stir in 3-4 TB water or white wine, if using. Bake 10 minutes or until a thermometer in the thickest portion registers 140F and juice run clear. If the pan is dry, stir in another 1-2 TB of water or wine to loosen the drippings. Drizzle the vinegar over the chicken in the pan. Transfer the chicken to plates. Stir the liquid in the pan and drizzle over the chicken. Braised Balsamic Chicken (P1) 6 skinless, boneless chicken breast halves salt and freshly ground black pepper to taste 1 clove garlic, minced 2 tablespoons olive oil 1 onion, thinly sliced 1/2 cup balsamic vinegar 1 (14.5 ounce) can diced tomatoes 1 ½ teaspoon fresh basil (or ½ teaspoon dried) 1 teaspoon dried oregano 1 teaspoon dried rosemary 1/2 teaspoon dried thyme Season chicken breasts with ground black pepper and salt. Heat olive oil in a medium skillet, add garlic and sauté for 2 minutes; add and brown the onion and chicken breasts. Pour tomatoes and balsamic vinegar over chicken, and season with basil, oregano, rosemary and thyme. Simmer until chicken is no longer pink and the juices run clear, about 15 minutes. Apple Stuffed Chicken Breast (P2) 2 skinless, boneless chicken breasts 1/2 cup chopped apple 2 tablespoons shredded low-fat Cheddar cheese 1 tablespoon finely crushed pecans (or the nut of your choice) 1 tablespoon Smart Balance spread 1/4 cup dry white wine 1/4 cup water 1 tablespoon water 1 ½ teaspoons cornstarch 1 tablespoon chopped fresh parsley, for garnish Directions: Combine apple, cheese, and crushed pecans. Set aside. Flatten chicken breasts between sheets of waxed paper to ¼ inch thickness. Divide apple mixture between chicken breasts, and roll up each breast. Secure with toothpicks. Melt Smart Balance in a 7 inch skillet over medium heat. Brown stuffed chicken breasts. Add wine and ¼ cup water. Cover. Simmer for 15 to 20 minutes, or until chicken is no longer pink. Transfer chicken to a serving platter. Combine 1 TB water and cornstarch; stir into juices in pan. Cook and stir until thickened. Pour gravy over chicken, and garnish with parsley. Serve. |
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| lin1235 | Jan 18 2005, 05:51 AM Post #22 |
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Hallelujah Member
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Main Dish- Seafood Coriander-Crusted Halibut with Mustard Spinach Sauce (P1) 1 ½ TB coriander seeds, ground 3 medium garlic cloves, finely chopped 1 ¼ teaspoons salt, divided 4 (6 oz) boneless skinless halibut or mahi-mahi fillets 1 small onion, coarsely chopped 2 to 4 Thai, cayenne, or Serrano chiles 2 TB Olive oil, divided 1 teaspoon cumin seeds 1 cup tightly packed coarsely chopped mustard greens 1 cup tightly packed coarsely chopped fresh spinach 3 TB fresh lime juice Directions: In small bowl, combine coriander seeds, garlic, and ¾ teaspoon salt; rub fish w/ spice mixture. Cover and refrigerate 1 to 2 hours. Place onion and chiles in food processor/blender; process until minced. Heat 1 TB oil in medium saucepan over medium heat. Add cumin seeds; cook 10 to 15 seconds, until fragrant. Add onion mixture; cook 2 to 4 minutes or until golden brown. Stir in mustard greens and spinach; cook 2 to 3 minutes, until greens are wilted, stirring occasionally. Transfer to food processor/blender; Add lime juice and remaining ½ teaspoon. Pulse until pureed. Heat remaining 1 TB oil in large skillet over medium heat. Add fish; cook 2 minutes, turning once. Reduce heat to low; cover skillet. Cook an additional 3 t 4 minutes or until fish just begins to flake. Spoon sauce onto serving platter; plate fish on sauce. Serve immediately. Grilled Fresh Tuna w/ Marinade (P1) Serves 6 6 - 1 ¼ inch tuna steaks 2 TB finely minced fresh ginger 2 teaspoons finely minced fresh garlic 2 teaspoons lemon zest 1/4 cup low-sodium soy sauce 3/4 cup white wine Combine all ingredients in shallow dish, and marinate tuna for 1 hour, turning several times. (Do not refrigerate) Grill on outdoor grill, or under the broiler for 3 to 4 minutes per side, basting w/ marinade. Fish in White Wine (P1) 3 lbs. fish (of your choice) 3/4 cup white wine 1/2 cup water 1 onion, chopped 1 sprig parsley, chopped 1 sprig chervil 1 sprig thyme 2 bay leaves salt and pepper to taste 4 oz Smart Balance Spread, in pats Preheat oven to 350F. Place fish in 9 by 13 baking dish. Mix wine with water and pour over fish. Place onion, parsley, and chervil under and over fish. Add bay leaves and thyme. Top with salt, pepper and Smart Balance. Bake 25-30 minutes. Citrus-Marinated Salmon (P2) 1 teaspoon white wine vinegar Juice of 3 oranges Juice of 3 limes 6 cloves garlic, thinly sliced 1 teaspoon olive oil 1/3 cup finely chopped cilantro Salt and freshly ground pepper 6 1-inch thick salmon steaks (about 2 ¼ pounds) 6 Tablespoons chopped cilantro, for garnish In a shallow glass or ceramic bowl, whisk together the vinegar, orange and lime juice, and garlic. Add the olive oil, whisking until blended. Stir in the 1/3 cup cilantro and season to taste with salt and pepper. Lay the salmon steaks in the bowl and carefully turn to coat with the marinade. Cover and let the salmon marinate for 30 to 60 minutes at room temperature, turning the fish once. Preheat the broiler. Transfer the salmon and the marinade to a shallow roasting pan. Broil the salmon steaks for 5 to 6 minutes to a side until flaky but still moist. Serve each steak with a tablespoon of the cooked marinade drizzled over the top and garnish each with a tablespoon of chopped cilantro. Drunken Shrimp (P1) 16 large shrimp 2 cloves garlic, minced 1/2 cup olive oil 1 large onion, peeled and sliced salt and pepper to taste Juice of ½ lemon 1 lemon, seeded and thinly sliced 1/2 cup dry white wine Peel and devein shrimp, leaving the tails on. In a large skillet sauté the garlic in the olive oil for 2 minutes. Add the sliced onion and salt and pepper. Sauté until the onions become transparent. Add shrimp and sauté for 2 minutes, or until shrimp turn pink. Add lemon juice, the lemon slices, and white wine, and cook for another 2 minutes. Remove from skillet and let cool to room temperature. |
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| lin1235 | Jan 18 2005, 05:55 AM Post #23 |
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Hallelujah Member
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Creole Shrimp with Rémoulade Sauce (P1) 4 large Shrimp per person 1/4 C Creole Seasoning 1 Tbsp Canola Oil Lightly oil the shrimp and press each side into the Creole seasoning. Heat a sauté pan over medium heat and add 1 teaspoon Canola oil. Sear the shrimp for 2 minutes on each side; place them on a plate decorated with a simple salad of julienne romaine leaves, thin sliced onion, thin sliced cucumber and red grape tomatoes. Garnish with the sauce. Rémoulade Sauce: 1/4 C Creole Mustard 1 tsp Paprika 1 tsp Cayenne 1 Tbsp Kosher Salt 1/2 C Tarragon Vinegar Mix all ingredients well in a mixing bowl and slowly whisk in 1 1/3 cups olive oil. In a separate mixing bowl or processor place: 1 ½ C diced Scallions 1/2 C diced Celery 1/2 C chopped Parsley Blend this mixture into the olive oil mix and chill for 3 to 4 hours before using. Place the shrimp around the salad and drizzle the Remoulade sauce over the salad and shrimp. Garnish the plate with chives or sliced scallions. Fresh Shrimp with Avocado Dressing (P2) 4 lettuce leaves 24 cooked, peeled shrimp 1 cup low-fat cottage cheese 4 slices lemon Avocado Dressing: 1 large avocado, peeled and pitted 1 cup low-fat sour cream 1 tsp. grated lemon peel 1 TB fresh lemon juice 2 tsp. prepared horseradish 1/2 tsp. salt In a small bowl, mash avocado. Stir in remaining ingredients, mixing well. Cover and refrigerate for at least 30 minutes, to allow flavors to meld. Arrange lettuce leaves on 4 salad plates. Top with a scoop of cottage cheese; surround with shrimp. Garnish with a lemon twist. Serve with Avocado Dressing. Basil Shrimp (P1) Makes 4 servings. 2 ½ tablespoons olive oil 1/4 cup Smart Balance spread, melted 1 ½ lemons, juiced 3 tablespoons coarse grained prepared mustard 4 ounces minced fresh basil 3 cloves garlic, minced salt to taste 1 pinch white pepper 3 pounds fresh shrimp, peeled and deveined In a shallow, non-porous dish or bowl, mix together olive oil and melted Smart Balance. Then stir in lemon juice, mustard, basil and garlic, and season with salt and white pepper. Add shrimp, and toss to coat. Cover, and refrigerate for 1 hour. Preheat grill to high heat. Remove shrimp from marinade, and thread on skewers. Lightly oil grate, and arrange skewers on grill. Cook for 4 minutes, turning once, until done Sautéed Mussels with Basil and White Wine (P1) 2 Dozen Mussels 1 tsp Canola Oil 1 tsp chopped Garlic Juice of 2 Lemons 1 oz White Wine 2 Tbsp Smart Balance Spread 1 Tbsp chopped Basil Pinch of Sea Salt Heat a large sauté pan over medium heat and add the oil. Add the mussels and then quickly cover the pan. Let the mussels cook for a minute shaking them gently. Lift the cover and add the garlic, lemon juice, Smart Balance spread and white wine. Cover again and cook for 1 minute. Add the basil, and salt to taste. Seared Peppered Tuna w/ Greens and Vodka Vinaigrette (P1) Makes 4 servings 1/4 cup black peppercorns, cracked 1 end loin yellowfish tuna (1 ½ to 2 lbs) 1 TB Creole seasoning 1 ¼ cup Vodka Vinaigrette 8 cups assorted greens Salt and Pepper to taste Directions: Sprinkle tuna w/ Creole seasoning and roll it in cracked pepper, using your hands to press the pepper into and all over the loin including the end. Heat a large heavy dry skillet over high heat until very hot and smoking, for about 4 minutes. Add tuna and sear for 3 minutes on both sides, and then 2 minutes on each of the remaining sides. Remove tuna and refrigerate for 2 hours. Prepare the Vodka Vinaigrette. Toss the greens w/ the salt, pepper, and ¾ cup of the vinaigrette. Slice tuna into ¼-1/2 inch rounds. Place 2 cups salad in the center of the plate, surround with tuna pieces, and drizzle w/ remaining vinaigrette. Vodka Vinaigrette 2 TB minced shallots 1 teaspoon minced garlic ½ teaspoon salt 3 turns freshly ground pepper ¼ cup balsamic vinegar 3 TB vodka 2/3 cup olive oil Combine all ingredients in small bowl and whisk until blended. Serve immediately, or store for up to 2 days in the refrigerator. Fish in a Bag (P1) 6 TB plus 2 TB extra-virgin olive oil, in all 4 fillets (6 oz. Each) flounder, pompano, snapper, haddock, bass, or any other flaky fish 4 TB Creole seasoning, in all 2 large onions, sliced in rings 8 Italian plum tomatoes, cut into ½ inch slices 1 teaspoon salt 32 turns fresh ground black pepper 4 teaspoons minced garlic ¾ cup chopped fresh basil Directions: Preheat oven to 425 degrees. Sprinkle each fillet with 1 TB of the Creole seasoning. Place each fillet on tin foil, and create a packet by folding over the edges, leaving enough foil to cover the top completely. Place one quarter of the onion rings and 2 of the sliced tomatoes per each fillet, and sprinkle with ¼ teaspoon of the salt, 8 turns of the pepper, I teaspoon of garlic, and 3 TB of the basil. Drizzle 1 teaspoon olive oil over each. Fold top of tin foil over to complete the foil packet, and bake for 20 minutes. * You can add vegetables to the foil packets of fish for additional variety. For dinner parties, use lightly buttered parchment paper instead of tinfoil for a more attractive presentation. |
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| lin1235 | Jan 18 2005, 05:56 AM Post #24 |
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Hallelujah Member
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Salmon Fillets in Dill-Peperoncini Cream Sauce (P2) Serves 4 4 (6 oz) salmon fillets, skinned 1 TB olive oil 1 shallot, finely chopped 1 ½ TB peperoncini, seeded and minced 1 cup Land O’Lakes half and half 1 TB chopped fresh flat-leaf parsley 2 TB fresh dill, chopped 4 lemon wedges Pat salmon dry and season w/ salt and pepper. Heat oil in a large nonstick skillet over moderately high heat until hot but not smoking, then cook salmon, turning once until just cooked through, about 7 minutes. Transfer to a platter. Cook shallot in skillet over moderate heat, stirring until softened. Stir in peperoncini, half and half, parsley and 1 TB dill and simmer until sauce is slightly thickened, about 3 min. Stir in remaining TB dill and salt and pepper to taste. Pour cream sauce over salmon and serve with lemon wedges. Roast Shrimp with Orange and Rosemary (P2) 3 TB extra-virgin olive oil 1 teaspoon minced fresh rosemary leaves or 1/2 teaspoon dried rosemary 1 ½ to 2 lbs shrimp, (20-30 pound range) peeled, rinsed, and dried 1/2 cup freshly squeezed orange juice Zest of 1 orange, finely minced Salt and pepper to taste Preheat oven to 450 F. When it is hot, warm 2 TB of the olive oil in a 9 by 13 inch baking pan, then add rosemary; return to the oven until rosemary begins to sizzle. Add the shrimp, then sprinkle w/ the orange juice and zest, the salt and pepper, and remaining olive oil. Roast until shrimp turns pink, about 10 minutes. Grilled Swordfish Steaks with Lemon and Thyme (P1) 4 swordfish steaks, about 1 inch thick salt and pepper to taste 2 to 3 TB olive oil juice of one large lemon 2 sprigs fresh thyme, chopped or ½ teaspoon dried 2 TB Smart Balance spread, at room temperature One hour before cooking, sprinkle the swordfish steaks on all side with salt and pepper. Mix together the oil, lemon juice, and thyme in a large metal roasting or broiling pan. Add the fish steaks, turning them in the marinade to coat. Cover with plastic wrap and refrigerate for no more than 1 hour. Remove swordfish from pan, reserving the marinade. Grill the swordfish steaks for 4 to 5 minutes per side, until done. Then return fish to metal pan with the marinade, Add the Smart Balance spread and place the dish on the grill to simmer the marinade and melt the spread. Coat the fish with sauce and serve. 4 servings. Mediterranean Seafood Stew (P1) 3 TB olive oil 2 large leeks, white and light green parts only, washed and cut into ½ inch pieces. 2 cloves finely chopped garlic 1 cup sweet red pepper, cored, seeded and diced (about 1 pepper) ¾ teaspoon ground cumin 1 ½ teaspoon red pepper flakes 1 ½ cups ripe plum tomatoes, cored and diced (about 3 tomatoes) 1 cup dry white wine 1 cup water Salt and ground pepper to taste 1 lb medium shrimp, shelled and deviened ¾ lb sea scallops, cut in half ¼ cup coarsely chopped fresh cilantro or Italian parsley Directions: Heat oil in a large sauté pan or skillet over medium heat. Add the leeks and garlic and cook, stirring, about 4 minutes or until they wilt. Add the garlic and stir for another 2 minutes until just golden. (Don’t allow the garlic to brown) Add the sweet red pepper, cumin, and red pepper flakes and cook over low heat or until peppers are tender, about 8 minutes. Add the tomatoes, wine, water, and salt and pepper to taste. Bring to a boil, reduce heat to medium, and cook for 6 to 8 minutes. Add the shrimp and scallops and cook about 5 minutes more, or just until shrimp is no longer pink and scallops are opaque. Remove from heat. Stir in the cilantro or parsley. Sea Scallops Provencale (P1) 4 servings 2 medium sweet red peppers 2 TB olive oil 1 TB garlic, chopped (about 3 cloves) 6 small, ripe plum tomatoes cored and cut into 1/2 inch cubes 10 pitted and coarsely chopped black olives (optional) 1/4 cup capers, drained and rinsed 1 teaspoon chopped fresh thyme, or ½ teaspoon dried salt and pepper to taste 2 TB Smart Balance spread 1 ½ lbs bay or sea scallops, cut in half crosswise if very large Juice of 1 lemon 1/4 cup coarsely chopped fresh basil or parsley Directions: Core and remove seeds of the peppers and cut into ¼ inch thick pieces, about 1 inch long. Heat the oil in a large skillet over medium heat. Add the garlic and cook briefly. (Do not let it brown) Add the red peppers, tomatoes, olives, capers, thyme and salt and pepper to taste. Cook, stirring, for 5 minutes. Remove from heat and cover to keep warm. In a large nonstick skillet, heat Smart Balance spread over medium-high heat. When it is bubbling, add scallops. Season with salt and pepper to taste and cook, stirring, for about 3 minutes or until done. (Be careful not to overcook the scallops) Sprinkle the lemon juice and basil or parsley over the scallops, stir briefly, and remove from heat. Spoon a portion of the tomato mixture onto each of four serving plates. Distribute the scallops evenly over the mixture and serve immediately. |
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| lin1235 | Jan 18 2005, 05:57 AM Post #25 |
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Hallelujah Member
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Main Dish- Pasta No-Pasta Lasagna (P1) Serves 8 to 10 Ingredients: 1 lb. turkey bacon, chopped 2 1bs. Lean hamburger meat 1 ½ lbs. Italian sausage 2 C. mushrooms sliced 4 C. Low-sugar tomato sauce 3 lbs. zucchini or peeled eggplant, sliced thin, lengthwise 2 c. low-fat/part-skim ricotta 1/2 C. chopped basil 4 C.+ low fat mozzarella shreds or thin slices 1 C. low fat Parmesan, fresh grated salt/pepper 1 C. onion, chopped 3 cloves garlic, chopped dry oregano and thyme to taste How to Prepare: Use the dry herbs to season the sauce. Sauté the onions until golden. Add garlic and mushrooms and cook 5 minutes on medium heat. Add to sauce. Use same sauté pan to brown the meats, and drain well. Grease a 9” x 13” baking pan. Arrange a layer of eggplant or zucchini in the bottom of the pan, laying the pieces side by side closely, as though they were lasagna noodles. Next, add a layer of the ricotta, and sprinkle on basil. Next, add a layer of the cooked meats, mushrooms, a layer of sauce, a layer of mozzarella cheese. Repeat until everything is gone. Make the top layer cheese. Cover with foil. Bake at 350 degrees for about 45 minutes, uncover and bake until brown, about 10 minutes. Ziti with Creamy Gorgonzola Sauce (P2) 2 TB Smart Balance spread 1/2 cup crumbled low-fat Gorgonzola cheese 1/2 cup half and half 1 lb whole wheat pasta (ziti, penne, etc...) 1/2 cup freshly grated low-fat Parmesan cheese salt and pepper to taste Bring a large pot of water to a boil. Melt Smart Balance spread in a 1 or 2 quart saucepan over low heat. While it is melting, put the Gorgonzola in a small bowl and mash it with a fork, gradually adding the milk. Make sure it is well combined (does not have to be smooth) when the butter is melted, add the cheese-half and half mixture and continue to cook, stirring and mashing occasionally. Meanwhile, salt the boiling water and cook pasta until it is done. (Tender but firm) Drain it and mix with sauce. Add extra Parmesan and salt, if desired. Kasha Varnishkes (P2) 4 servings 2 cups chopped onions 1/3 cup olive oil 1 ½ cups water 3/4 cup kasha salt and pepper to taste 1 lb. whole wheat pasta (bow-tie, shell, etc.) Directions: Sauté onions in large covered skillet over medium heat for 10 minutes, or until onions are dry and almost sticking to the pan. Add the olive oil and raise the heat to medium-high, and cook until onions are nicely browned, another 10 minutes or so. Bring a large pot of water to a boil. Bring 1 ½ cups water to a boil in a medium saucepan and stir in the kasha and 1 teaspoon salt. Cover and simmer until kasha is fluffy and soft, about 15 minutes. Let stand, covered. At the same time, salt the boiling water and cook the noodles until tender but firm. Drain and combine with the onions and kasha, adding more oil if you like. Season with salt and pepper to taste, and serve immediately Cream and Ginger Pasta (P2) 1/2 cup Reduced-fat cream (half and half can be used) 1/2 cup plain stirred yogurt 1 teaspoons Garlic, finely chopped 1 teaspoons Fresh ginger, finely chopped 1 teaspoons corn starch 1/3 cup zucchini, cut julienne style 3 cups whole wheat small pasta (fusilli, bow ties, shells, etc...) fresh ground pepper 1 TB fresh parsley, coarsely chopped 1/4 cup tomatoes, diced Directions: In a large frying pan, combine cream, yogurt, garlic, ginger and bring to a boil. Keep cooking at medium heat for about 5 minutes while stirring frequently, in order to reduce liquid to ½ original volume. Dilute corn starch in bit of cold water and thicken preparation. Add zucchinis, cook for 1 to 2 minutes. Ad pasta and simmer for 30 seconds. Mix well. Add pepper. Place in warm plates, garnish with parsley and diced tomatoes. Serve immediately Ham and Pistachio Pasta (P2) Serves 2 7 oz. whole wheat linguini, spaghetti, or other pasta, cooked 3 TB dry white wine or dry white vermouth 3 TB pistachios, finely chopped 1/4 cup low-sugar garlic and herb flavored tomato sauce 1 TB fresh parsley, chopped 1 TB light cream cheese pepper, to taste 1 pinch of nutmeg 4 thin ham slices Directions: Put cooked pasta aside and keep warm. In a large, non-stick frying pan, heat wine and pistachios at medium-high heat. Keep cooking until most of the wine is evaporated. Add sauce and parsley, keep cooking at very gentle heat. Add cream cheese, mix well. Add pepper and flavor with nutmeg. Place hot pasta in plates and garnish with ham slices. Garnish with sauce. Serve immediately. |
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| lin1235 | Jan 18 2005, 06:00 AM Post #26 |
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Hallelujah Member
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Crockpot Recipes Turkey Marsala (P2 2 leeks, washed and julienned 3 lbs. turkey breast, skinless 2 TB Smart Balance spread, melted 12 mushrooms, sliced 1/2 teaspoon salt 1/8 teaspoon ground pepper 2 TB chopped fresh parsley 3/4 cup low-sodium chicken broth or bouillon 1/2 cup Marsala or dry sherry 2 TB cornstarch 2 TB cold water Place leeks in slow cooker. Brush turkey breast with melted Smart Balance. Arrange turkey over leeks, top turkey with mushrooms. Sprinkle with salt, pepper, and parsley. Pour broth/bouillon and wine over all. Cover and cook on low for 6 to 7 hours. Remove turkey and leeks with slotted spoon; cover and keep warm. Turn pot on high. Dissolve cornstarch into water. Stir juices in pot. Cover and cook for 15 to 20 minutes, until thickened, stirring occasionally. Peppercorn Pork (P2) 2 TB green peppercorns, drained 3 TB sweet-hot mustard (no sugar added) 1 teaspoon horseradish 1/2 teaspoons grated lemon peel 1/4 teaspoon salt 3 ½ to 4 lb boneless, lean pork roast 1 cup apple cider 1/4 cup cold water 3 TB cornstarch 1 apple, cored, cut into thin wedges Directions: In small bowl, combine peppercorns, mustard, horseradish, lemon peel and salt. Spread on top and sides of pork roast. Place metal rack in bottom of slow cooker; pour in cider. Place coated pork roast on rack in slow cooker. Cover and cook on low 9-10 hours. Turn slow cooker on high. Remove pork and rack; cover and keep warm. In small bowl, combine water and cornstarch; stir until smooth. Add drippings in pot. Cook on high 20 to 20 minutes or until thickened, stirring occasionally. Slice roast; garnish with apple wedges. Serve pork with sauce. Herb-Stuffed Turkey Breast (P1) 1 (2-1/4 to 2-1/2 lb) half turkey breast, boned, with skin 1 Tb Dijon-style mustard 6 thin slices (about ½ lb) Canadian bacon 4 to 5 fresh sage leaves 1 TB chopped fresh parsley 1/4 teaspoon salt 1/8 teaspoon pepper 1 TB cornstarch 1/4 cup dry white wine Directions: Place turkey breast skin side down. Spread cut surfaces with mustard; top with Canadian bacon, sage and parsley. Fold long sides of breast over stuffing so they overlap slightly. Skewer or tie to hold sides together. Sprinkle with salt and pepper. Place skin-side up on rack in slow cooker. Cover and cook on low for about 6 hours. Remove turkey and rack from pot; let juices remain. Keep covered and warm. Turn pot on high. Dissolve cornstarch in wine. Stir into drippings in pot. Cover and cook on high 20 to 30 minutes, until thickened, stirring occasionally. Remove skewer or tie from turkey. Slice turkey into ½ inch slices, and serve with sauce. Italian Roll-Ups (P1) 1/4 cup pine nuts, coarsely chopped 1 garlic clove, minced 2 TB chopped fresh parsley 2 TB chopped fresh basil 1 TB olive oil 1/4 teaspoon salt 1/8 teaspoon pepper 1-1/2 lb boneless round steak, about ½ inch thick 6 slices proscuitto, well trimmed 1 cup beef broth or bouillon 1 oz dried porcini or shitake mushrooms 1/2 cup dry red wine 2 TB cornstarch 1/4 cup cold water Pine nuts Directions: 1. In small bowl, combine ¼ cup chopped pine nuts, garlic, parsley, basil, oil, salt and pepper. 2. Remove fat from steak. Cut into 6 pieces about 3 inches by 4 inches. Pound to ¼ inch thickness or 4 by 6 inches. 3. Place a slice of proscuitto on each slice of pounded steak. Spoon about 1 TB herb mixture on each. Roll up like a jelly roll; secure with string. Place on bottom of slow cooker. 4. Heat broth/bouillon to boiling. Pour over dried mushrooms. Add to cooker. Pour in wine. Cover; cook on low 6 to 7 hours. 5. Remove meat; cover and keep warm. Turn pot on high. Dissolve cornstarch in water. Stir liquid into pot. Cover; cook on high 15 to 20 minutes. Spoon over roll-ups. Garnish with additional pine nuts. Black Bean-Jalapeno Mousse (P2) 8 to 10 servings 6 slices bacon, chopped (turkey bacon can be used) 1 lb dried black beans, rinsed 1 jalapeno pepper, seeded, chopped (add more if you like it spicy!) 1/2 teaspoon salt 1/4 teaspoon pepper 1 (10-1/2 oz) can low-sodium beef broth 1 teaspoon instant beef bouillon 1 cup red wine vinegar 1 cup dry red wine 1 cup water 8 oz. smoked ham, diced 1 cup chopped fresh cilantro 1 large onion, chopped 2 envelopes unflavored gelatin 1/3 cup cold water Goat Cheese Topping: 5 oz goat cheese 1/4 cup low-fat sour cream 1/3 cup non-fat milk 2 green onions, chopped Stuffed green olives and fresh cilantro sprigs Directions: Sauté bacon until crisp, set aside. Rinse beans and drain. Pour beans into slow cooker. Top with jalapeno pepper, salt and pepper. In 3 or 4-quart saucepan, combine beef broth, bouillon, vinegar, wine, 1 cup water, ham, chopped cilantro, onion and bacon. Cover and cook on medium high heat until mixture boils. Pour into slow cooker; stir. Cover and cook on high for 6 hours. When beans are tender, sprinkle gelatin over 1/3 cup water. When softened, stir into hot beans. Spray 8-inch spring form pan with cooking spray. Puree half of bean mixture at a time. Pour into spring form pan; cover and refrigerate until firm. Prepare Goat Cheese Topping: Thoroughly combine cheese, sour cream, milk and green onions. Cover and refrigerate. To serve, remove side of spring form pan, cut into wedges. Top with Goat Cheese Topping; garnish with olives and cilantro. Garbanzo Crockpot Dinner (P1) 8 servings 1 lb dried Garbanzo beans, rinsed 3 cups low-sodium chicken broth or bouillon 3 cups water 4 large tomatoes, peeled, seeded, chopped 3/4 lb lean pork, cut into ½ inch cubes 3 oz prosciutto, chopped 1 onion, chopped 1 garlic clove, crushed 1 yellow or green bell pepper, seeded and chopped 2 teaspoons chopped fresh basil 1/2 teaspoon salt 1/8 teaspoon pepper 1 cup torn fresh spinach In 3-1/2 quart slow cooker, combine all ingredients. Cover and cook on low 10 to 11 hours, until beans are tender. Fiesta Chicken (P1) (recipe by phibiAZ) Ingredients: 2 TB oil 3 lbs. boneless, skinless chicken breasts, cut into 1” pieces 1 medium onion, chopped 1 large green pepper, chopped 3 cloves garlic, minced 1 small jalapeno pepper, finely chopped 1 14 ½-oz can Mexican style diced tomatoes ¼ tsp cumin 1 tsp oregano Directions: Heat oil in skillet. Cook chicken pieces until browned. Remove and drain. Place onion, green pepper, garlic and jalapeno pepper in skillet and sauté until slightly cooked. Add all ingredients to stoneware and stir to combine. Cover cook on Low 7 to 9 hours or on High 3 to 4 hours. Fajitas (P2) 1 to 1 ½ lb boneless beef round steak, cut into strips (chicken or turkey can be used) 1 large red bell pepper, cut into strips 1 large onion, cut into thin wedges 1 (1-oz) package dry fajita mix 1/4 cup water 6 or 7 whole wheat, low-carb flour tortillas 2 small tomatoes, chopped 1 avocado, peeled, thinly sliced 1/2 cup low-fat sour cream In slow cooker, combine beef, bell pepper, onion, fajita mix and water. Cover and cook on low for 5 to 6 hours, until meat is tender. Warm tortillas in microwave or oven. With slotted spoon, lift meat mixture out of pot. Place ¾ cup mixture along center of each tortilla, topped with chopped tomato, avocado, and sour cream. Black Bean Vinaigrette (P1) 6 to 8 servings 1 lb dried black beans 7 cups water 2 ham hocks or 1 cup chopped ham 1 garlic clove, crushed 2 fresh jalapeno peppers, seeded and chopped 3/4 cup olive oil 1/3 cup red-wine vinegar 1/2 cup chopped red or yellow bell pepper 2 TB chopped fresh parsley 1/4 cup chopped green onion 1/2 teaspoon salt 2 TB capers Lettuce leaves 2 hard-cooked eggs, chopped (optional) Directions: The day before serving, combine dried beans, water, ham, garlic and jalapeno peppers in slow cooker. Cover and cook on low 8 to 9 hours or until beans are tender. Cool to room temperature, or refrigerate overnight. Drain thoroughly; discard liquid. If using ham hocks, chop lean meat; discard bones, skin, and fat. In small bowl, combine oil, vinegar, bell pepper, parsley, green onion, salt and capers. Pour over beans; toss. Spoon into lettuce lined bowl. Sprinkle with chopped eggs on top, if desired. Chinese Braised Chicken (P1) 1 cup chopped onions 1 (3-lb) chicken, whole or cut-up 1 cup water 1/2 cup low-sodium soy sauce 2 TB chopped fresh ginger 2 TB Splenda 1 clove garlic, crushed Salt and pepper, to taste Chinese Relish: 1 cup finely chopped green onions 1/3 cup chopped fresh cilantro 1 TB grated fresh ginger 1/2 teaspoon sesame oil 1 TB rice-wine vinegar, or sherry Salt and pepper, to taste Toasted sesame seeds, for garnish Directions: Place onions in slow-cooker; add chicken. (If using whole chicken, place breast side down) In a small bowl combine water, soy sauce, ginger, Splenda and garlic; pour over chicken. Cover and cook on low for 6 to 7 hours. Season with salt and pepper, to taste. Chinese relish: Combine all ingredients in a small bowl. Season with salt and pepper. Serve with chicken, and top with sesame seeds. Rosemary Chicken with White Beans (P2)(recipe by phibiAZ) Ingredients: 2 TB oil 4-6 chicken breast halves 1 cup carrots, sliced ½ cup celery, sliced 1 can Great Northern or other white beans, drained and rinsed ½ tsp salt ½ tsp pepper 1 tsp rosemary 1/3 cup fat free Italian dressing Directions: Heat oil in skillet. Brown chicken breasts in hot oil. Remove and drain. Place carrots, celery, and beans in stoneware. Add chicken breasts. Combine salt, pepper, rosemary and Italian dressing and pour over ingredients in stoneware. Stir slightly to combine. Cover; cook on Low 8 to 9 hours or on High 4 to 5 hours. |
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3:07 PM Jul 11