Easy and Fast Bean and Cheese Quesadillas
If you want a fast lunch or a light evening meal, then these quesadillas are just the thing. This recipe makes two, but can easily be cut in half.
You will need 1/2 cup refried beans (about half the can), 1/2 cup grated cheese, 4 8-inch flour tortillas, 1/4 cup sliced jalepeno peppers (about 12 - 16 slices), salsa and sour cream to taste.
Place one tortilla each on two microwave safe dinner plates. Spread half the beans on each tortilla, place half the sliced jalepenos on each and then top with half the shredded cheese. Cover with the remaining tortillas. Microwave, one at a time, for 30 seconds on high then flip over and microwave for another 45 seconds on high. Slice each quesadilla into sixths. Serve with salsa and sour cream on the side.
Serving Suggestions
Use low fat or non-fat refried beans, it will not affect the taste.
Save time and use packaged shredded cheese. I suggest a Mexican or taco mix.
For a less spicy taste, omit the jalapenos.
Try other toppings, such as diced tomato or onion. Or, try with flavored refried beans.
Reduce the fat by serving with low fat or non-fat sour cream. I serve with low fat plain yogurt.
For a crispy quesadilla use the broiler. Place the quesadillas on a lightly oiled (or use cooking spray) baking sheet, then brush the top of the quesadillas with a little water. Place under the broiler for 5 minutes. Flip over, lightly water and broil for another 5 minutes. Do NOT leave unattended under the broiler, they cook fast.
Side Dishes
A cool salad makes a good compliment to a Mexican inspired dish. Make a simple green salad and serve with a choice of prepared dressings.
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Award Winning Chili
I've won several chili contests with this recipe, but I really never make it the same way twice. So, consider this an outline and have fun making it your way!
You will need 1/2 pound lean ground beef, 1/2 cup chopped onion, 3 cups chopped vegetables, 1 14oz can chopped tomatoes with the juice, 1 8oz can tomato sauce, 2 cloves minced garlic, 1/2 teaspoon ground cumin, 1 teaspoon basil leaves, 1 teaspoon oregano leaves, 2 tablespoons chili powder, and 1 15 oz can pinto beans.
In a large soup pot on medium heat, brown the ground beef until it crumbles. In a large skillet on medium heat, cook the onion and vegetables for about 10 minutes, stirring frequently. Add to the cooked ground beef. Also, add the canned tomatoes (with juices), tomato sauce, chili powder, oregano, basil and cumin. Bring to a boil, then reduce heat and simmer for 45 minutes, stirring occasionally. Rinse the beans and add to chili, simmer for another 15 minutes. Serve and enjoy. This will make enough for two with leftovers for the next day.
Serving Suggestions
For the 3 cups of chopped vegetables, I suggest choosing whatever you have on hand. To make it more pleasing visually, choose vegetables of different colors. My own favorites are: celery, carrot, potato or sweet potato, canned green beans, canned corn.
Kidney beans, black beans or chick peas can be used in place of the pinto beans.
Serve with crackers or warm tortillas.
Serve over a half of a baked potato (unless you use potato for one of the veggies.)
To make a spicier taste, use more chili powder. Or, serve pepper sauce on the side. Conversely, to make a less spicy dish use less chili powder.
Top a bowl of chili with some shredded cheese, I like extra sharp cheddar.
Lower the fat by using ground turkey or ground game meat, instead of the ground beef. Or eliminate the meat altogether and add another can of beans.
Side Dishes
Spicy potato wedges go great with this meal, if you use potato for a veggie in the recipe use a sweet potato for the wedges. Cut a large baking potato into 8 wedges, place in a zipper bag. Add 2 tablespoons of olive oil (or other oil), 1 teaspoon garlic powder, 1 teaspoon ground cumin, 2 teaspoons chili powder and 1/2 teaspoon black pepper. Seal the bag and shake, coating the wedges with the oil and spices. Place on a baking tray and cook for 30 to 40 minutes at 400 degrees F, turning twice while baking.
A cool salad makes a good compliment to chili. Make a simple green salad and serve with a choice of prepared dressings.
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Sloppy Josephines
Basically, these are sloppy Joe's made with ground turkey. This low fat version of a childhood favorite makes for a great quick meal or weekend lunch. This recipe makes enough for two.
You will need 1/2 pound ground turkey trimmed, 1/2 cup chopped onion, 1/2 cup chopped red or green pepper, 1 teaspoon garlic powder, 1/2 teaspoon ground cumin, 1/2 teaspoon black pepper, 1 8oz. can tomato sauce, 1/2 cup ketchup, 1 tablespoon hot pepper sauce, and 2 teaspoons red wine vinegar.
In a medium sized skillet, brown the turkey, with the seasonings, until it crumbles. Add the onion and pepper when the turkey is about half done. Once the onion is mostly translucent, add the tomato sauce, ketchup, pepper sauce and vinegar. Mix well, simmer for 15 minutes, then serve.
Serving Suggestions
Serve over hamburger buns, sliced bread or toast.
To make a spicier taste, use more pepper sauce or add a teaspoon or two of chili powder. Conversely, to make a less spicy dish use less pepper sauce.
If you don't have red wine vinegar, use balsamic or cider vinegar. If you don't have any of these, it can be eliminated without greatly affecting the flavor.
Ground beef, ground chicken or ground game meat can all be used in place of the ground turkey.
Side Dishes
Spicy potato wedges go great with this meal. Cut a large baking potato into 8 wedges, place in a zipper bag. Add 2 tablespoons of olive oil (or other oil), 1 teaspoon garlic powder, 1 teaspoon ground cumin, 2 teaspoons chili powder and 1/2 teaspoon black pepper. Seal the bag and shake, coating the wedges with the oil and spices. Place on a baking tray and cook for 30 to 40 minutes at 400 degrees F.
Serve a steamed green or mixed vegetable dish like green beans or broccoli, cauliflower and carrots, which are a favorite of mine.
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Grapefruit Stew For Two
It sounds unusual, but this dish has a wonderful flavor and is a favorite of mine when the Thompson pink grapefruits are ripe on our tree. This dish needs to cook for 1.5 hours, but once prepared and on the stove it can be left on it's own while you relax and chat with your special friend.
You will need 1/2 pound lean beef (such as ribeye) trimmed, floured and cubed, 1 tablespoon olive oil, 1/2 cup apple cider, 1/2 cup water, 1 medium pink grapefruit peeled, sectioned and seeded, 1/2 cup chopped onion, 2 large carrots cut in quarters, 1/4 teaspoon rosemary, 1/4 teaspoon thyme, 1/4 teaspoon basil, and 1/4 teaspoon black pepper.
In a heavy soup pot, saute onion in the olive oil for about five minutes over medium heat. Remove the onion, with a slotted spoon, and set aside. Saute the floured, cubed beef in the remaining olive oil, browning well on all sides. Reduce the heat to low and slowly stir in the cider, rosemary, thyme and basil, then add the water. Stir in the remaining ingredients, and simmer for at least 1.5 hours. Stew is ready when the meat is tender.
Serving Suggestions
Apple juice or white wine may be substituted for the apple cider depending on your own taste.
If the taste is tart, add a teaspoon or two of brown sugar. (Pink grapefruit tend to be sweet, so this should not be necessary unless you have to use white grapefruit.)
For a heartier taste double the thyme and/or black pepper.
This dish makes a wonderful vegetarian entree when made with firm tofu in place of the beef.
Side Dishes
Wheat saltines or wheat bread are good with this stew.
Serve a steamed green vegetable dish like broccoli, or Brussels sprouts. A tossed salad of mixed greens is a good alternative to a steamed vegetable and can easily be prepared ahead of time.
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Baked Ziti
Here's an easy vegetarian recipe that makes a satisfying main dish. Share this pasta casserole with a special friend for a light evening meal or lunch.
You will need 2 cups of ziti pasta, 1 cup prepared spaghetti sauce, 1 teaspoon crushed basil (optional), 1/4 teaspoon garlic powder (optional), 1/2 cup shredded mozzarella cheese, 1 tablespoon Parmesan cheese, olive oil, and non-stick cooking spray.
Fill a 2-quart pot about half full of water, add about 2 teaspoons of olive oil and a dash of salt. Bring the water to a boil and add the pasta. Reduce heat to medium and cook for about 10 minutes until pasta is just soft. Drain pasta in a colander. Add the prepared spaghetti sauce, basil and garlic powder to the pot and warm. Return the pasta to the pot and turn off the heat to the burner. Preheat oven to 350 degrees F. Spray a 2-quart casserole with the non-stick cooking spray. Pour half of the pasta mixture into the casserole, sprinkle with 1/4 cup of the shredded cheese. Add the other half of the pasta mixture and sprinkle the remaining shredded cheese over the top. Top with the Parmesan cheese. Bake for 20 minutes or until the top begins to have a golden color. Serve and enjoy.
Serving Suggestions
If your prepared spaghetti sauce is a "herb" or "garlic" type then you may want to omit the basil or the garlic powder from the recipe.
Reduce fat by using a part-skim mozzarella cheese and a low-fat Parmesan10 cheese.
Other tubular pastas may be used instead of the ziti.
Side Dishes
Garlic bread sticks from the grocers bakery should be served with this pasta dish.
Serve a steamed green vegetable dish like broccoli, zucchini or Brussels sprouts. A tossed salad of mixed greens is a good alternative to a steamed vegetable and can easily be prepared ahead of time.
A fruit salad makes a good dessert with this meal. My favorite mix is pink grapefruit, orange and kiwi fruit. Peel and slice into bite size pieces, mix in equal portions.
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Healthy and Tasty Muffins
Everyone loves those extra large muffins, but recent health news about fat and calories are keeping some of us from buying them. Why not make your own that are low in fat but high in taste? This recipe will make 6 large muffins. Take one to work each day to have with your coffee and share the 6th one with a special friend.
You will need 1 cup of unbleached all-purpose flour, 1 cup whole wheat flour, 2 1/2 teaspoons baking powder, 1 teaspoon ground cinnamon, 1/2 teaspoon baking soda, 1 cup fruit, 1/2 cup seedless raisins, 3/4 cup low-fat milk, 1/4 cup light olive oil, 1/4 cup honey, and 1 egg.
Preheat oven to 400 degree F. Lightly oil 6 muffin cups. Combine flours, baking powder, cinnamon, and baking soda in a large bowl with a fork. Stir in fruit and raisins. In a separate bowl, combine milk, oil, honey and egg. Stir the wet ingredients with the dry just until moist. Do not over mix, batter should be lumpy.
Divide batter evenly between the muffin cups. Bake for 20 to 25 minutes or until a toothpick inserted comes out clean. Let cool, remove from muffin tin and enjoy!
Serving Suggestions
Save on clean up by lining the muffin cups with paper or foil liners. (You do not need to oil the cups if you use these.)
Reduce fat by using skim milk instead of low fat milk. (Before lactose free milk, I did not keep milk so I used powdered milk for this recipe and it worked fine.)
Reduce fat and cholesterol by using 1/4 cup egg substitute instead of a whole egg. (By the way singles, if you don't use eggs enough to buy a dozen or even a half dozen, patuerized egg substitute has a long refrigerator life and works well for baking and cooking.)
If you don't have whole wheat flour, you can easily substitute all-purpose. (Here's another tip singles, place your flour in a zipper bag and keep it in the freezer. This will keep it fresh and pest free.)
Reduce calories by making 12 muffins with this recipe. But then you can only eat one for a serving!
For the fruit I suggest blueberries (use frozen when not in season) or chopped apple or pear (remove the skin).
These muffins are also good with veggies, consider shredded carrot or sweet potato.
If you don't plan to eat these muffins right away, either refrigerate or freeze them. You can warm them up before eating by microwaving for just a few seconds on high.
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Turkey Tips
Thanksgiving is not a traditional "date" holiday, but perhaps you are preparing a turkey for friends or family.
You will need a 10 pound turkey to feed 8 adults. If the turkey is frozen it will need to be thawed in the refrigerator for two full days prior to cooking. Leave the turkey in its wrapper and place in a shallow pan to catch any drippings, interior breast temperature should be 40 degrees F prior to cooking.
Once thawed, discard wrapping, remove giblets and neck and rinse inside and out with cold running water. Drain, cut off wing tips, tail and any fat. Place one oven rack in lowest position and preheat to 450 degrees F. This should be done 4.5 hours in advance of serving time. Use a 2-3 inch deep roasting pan plus rack and add about 4 cups of hot water. The rack should keep the bird above the water. Lightly coat the rack with non-stick spray, do not truss the legs, place turkey on it's side on the rack in the pan.
Roast for 30 minutes at 450, then for 1 hour at 300 degrees F. Basting is not necessary. Turn the bird to it's other side and roast at 450 for 30 minutes, then 1 hour at 300. Next, turn the turkey breast up and roast for 1 hour at 300. Check for doneness by measuring the interior thigh temperature, it should be at least 180 degrees F and the juices should be clear with no pink.
Let the turkey stand for 20 to 30 minutes prior to transferring to the cutting surface for carving. Enjoy! (Our non-US visitors can consider serving an American Thanksgiving dinner to friends as a fun novelty.)
Serving Suggestions
Save on clean up and use a throw away aluminum pan for cooking. These can be purchased at most any grocery.
To keep the bird from rolling off of its side while baking, use a "V" shaped roasting rack.
Protect your pot holders and the bird by placing several layers of paper towels between the bird and your pot holders when you turn it and move it to the cutting surface. Dispose of the paper towels after each use.
Reduce fat and cholesterol by using non-fat chicken stock for the stuffing. Use non-fat ready made turkey gravy and/or remove the skin from the turkey while carving. (Do not remove prior or during roasting, this will cause the bird to dry out.)
If you do not want to add the turkey drippings to the gravy, then they can be used in the stuffing. However, this will mean the stuffing will need to bake after the turkey is done and the drippings drained off. Be sure to de-fat the drippings prior to using in stuffing.
Cook the neck meat a giblets for a special Thanksgiving treat for your dog. They can be boiled in a saucepan while the turkey is roasting. Be sure to remove the neck bone.
Use a sharp knife or an electric knife to carve the bird. This will make carving a happier experience.
Side Dishes
Gravy, drain the hot juices from the roasting pan and separate off the grease. Add to two jars of ready made turkey gravy in a saucepan. Heat and serve.
Stuffing with Cranberries, combine 6 cups of cubed stale bread, 1 tablespoon butter, 1 1/2 cups cranberries, 1 cup chopped celery, 2 tablespoons basil, 1 cup chopped onions, 2 cloves of minced garlic and 1/4 teaspoon thyme in a large bowl. Add 1 1/4 cup chicken stock. Spray a covered casserole dish with non-stick spray and add the stuffing mix. Bake, covered, at 350 degrees F for 45 minutes. (If you are using the turkey timetable above, then cook at 300 during the last hour.)
Roasted Root Vegetables can be made while the turkey is roasting. Place an oven rack at the very top, make sure there is room for both prior to the big day. Use 1/2 pound of raw veggies per person. I like a mix of sweet potato, baking potato, turnip, parsnip and carrot. Chop into large pieces and place in a zipper bag. Add one tablespoon of oil, 1/4 teaspoon black pepper and 1/2 teaspoon Rosemary per person to the bag. Close and shake. Place veggies in roasting pan and cook at 450 for 1 hour. (If you are using the turkey timetable above, then cook at 300 during the last hour and increase oven temp to 450 while the turkey is resting.)
Thanksgiving demands an easy green vegetable side dish. Consider microwaving green beans, brocoli or a favorite mix. Simply serve with a pat of butter.
For dessert serve Pumpkin Pie, see the "
Yummy Pumpkin Pie" recipe below.
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Yummy Pumpkin Pie
Pumpkin pie is my favorite and it's great to serve on Thanksgiving.
You will need 1 16oz can of pumpkin, 1 12oz can of evaporated milk, 2 large eggs, 1/2 cup brown sugar, 1 1/2 teaspoon pumpkin pie spice and 1 9inch pie crust. Beat eggs, add pumpkin, slowly stir in evaporated milk and spices. Prepare pie crust and pour in filling. Bake for 15 minutes at 450 degrees, then 20 minutes at 350 degrees. Pie is done when a knife inserted in the center lifts out clean. Slice into eighths and enjoy!
Serving Suggestions
Reduce fat and cholesterol by using egg substitute instead of the eggs.
If you don't have pumpkin pie spice, you can use 3/4 teaspoon ground cinnamon, 1/2 teaspoon ground ginger, 1/8 teaspoon ground nutmeg, pinch of ground cloves.
To reduce calories use just 1/4 cup brown sugar.
Use a prepared pie crust. Either a pre-baked one from your grocers freezer or a ready to bake, such as Pillsbury, from the dairy case.
Serve with whipped cream or ice cream. Non-fat or non-dairy products are fine.
You can remove the dairy and egg products from this recipe by substituting 10oz of drained firm tofu. Pie will need to be chilled in this case inorder to get a firm consistency.
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Hearty Chicken Pie
A meat pie with a hearty flavor is a welcome dish on a cool fall evening. This recipe is easy to customize for whatever vegetables and cream soup you have on hand. It makes a whole 9" pie, which makes for leftovers for two.
You will need 2 prepared 9" pie crusts, 10.5oz. can of cream of broccoli soup, 10oz. can chunked chicken, 1 cup chopped broccoli, 1 cup chopped carrots, 1 cup coarsely chopped mushrooms, 1/4 cup chopped onion, 1/2 teaspoon minced garlic, 2 tablespoons olive oil, 1 teaspoon ground thyme, 1/4 teaspoon black pepper.
Heat oven to 375F. In a large skillet, warm oil over medium heat. Add onion and garlic and cook until soft. Add the frozen, canned or fresh vegetables to the skillet and cook until crisp tender. Next, add the meat, soup and spices. Mix well and warm thoroughly.
While the mixture warms, place one of the crusts in the pie dish and trim to fit. Place the pie dish with bottom crust in the oven for 10 minutes. This ensures the bottom crust is not soggy. Remove from oven and spoon the warm meat mixture into the dish and cover with the other pie crust. Seal and trim the top crust and pierce the center to allow steam to escape while baking. Place the pie in the oven and bake for 30 minutes or until the top crust is golden.
Serving Suggestions
Reduce fat by using white meat only, and reduced fat soup.
Make this a vegetarian dish by using a 15oz. can of cooked beans in place of the chicken. I suggest butter beans, pinto beans or lentils. Rinse the beans well before using.
Cream of celery or cream of mushroom soups are good substitutions for the cream of broccoli.
For a less hearty flavor, use just 1/2 teaspoon ground thyme.
Other vegetables can be substituted in equal amounts for those listed. However, I suggest using a variety of colors (one green, one orange or yellow and one white) to give the dish a visual appeal. Other mixes I like are green beans, sweet potato and new potato. Use 3 cups of your favorite frozen mix.
Side Dishes
A crisp salad makes a good side dish to this meal. Try romaine and tomatoes with a non-creamy dressing.
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Saucy Meatloaf
My mom used to make this easy meatloaf recipe on Friday nights. It always made me feel better after a rough week, and still does. This recipe makes four servings, plenty for dinner for two plus sandwiches the next day.
You will need 1/4 cup Dijon mustard, 3 tablespoons honey, 1 pound ground beef, 1/2 cup bread crumbs, 1/3 cup chopped onion, 1/4 cup water, 1/4 teaspoon black pepper and 1 lightly beaten egg white.
Heat oven to 350F. Combine meat, bread crumbs, onion, water, pepper and egg white. Mix lightly, but thoroughly. Shape mixture into a loaf and place in a loaf pan. Bake for 30 to 35 minutes, or until no longer pink and juices run clear.
While meatloaf bakes, combine mustard and honey. Spoon half over meatloaf for final 10 minutes of baking. Serve the other half on the side.
Serving Suggestions
Reduce fat by using ground turkey instead of beef.
Add fiber by using wheat germ in place of the bread crumbs.
Add color by using green onion instead of yellow onion.
Prepared honey mustard (1/4 cup) may be used in place of the sauce recipe.
Side Dishes
White rice with one tablespoon of fresh parsley mixed in makes a good complement to meatloaf.
Steamed Brussel sprouts are a good vegetable dish to complete this "comfort" meal. Use fresh or frozen, microwave or stove top steam until just cooked.
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Four Bean Salad
Just in time for your Labor Day picnic, try this easy and good for you salad. If you don't have a party to take this salad to, then make it for yourself and keep refrigerated. This salad can be made in advance and is even tastier the longer it marinates.
You will need one can (14.5 oz.) of black beans, one can of pinto beans, one can of garbanzo beans, one can of green beans, 1/2 cup finely sliced red onion, 1/4 cup of prepared red wine salad dressing and 1/4 cup balsamic vinegar.
Thoroughly rinse all of the beans prior to placing them in a large bowl. Add onions, salad dressing and vinegar. Mix well. Refrigerate at least 2 hours to allow for marinating. Makes 8 one cup servings.
Serving Suggestions
Look for beans with no added sugar or other sweetening agents. If you choose to use dry beans you will need to soak them overnight prior to making this recipe.
Yellow or white onion may be used instead of red.
Kidney beans may be used in place of pinto beans.
Garbanzo beans are also known as chickpeas.
You may use 1/8 cup red wine vinegar, 1/8 cup light olive oil and 1 teaspoon seasoning mix of your choice in place of the salad dressing.
Reduce fat by using a low-fat prepared red wine salad dressing.
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Beef Stir-Fry
How about a stir-fry this week? You don't need to have a wok to make this simple and quick beef stir-fry. Give it a try!
You will need 1 tablespoon cornstarch, 1 tablespoon soy sauce, 1 tablespoon sherry, 3 tablespoons olive oil, 1/3 pound lean beef, 1 clove minced garlic, 2 tablespoons minced onion, 1/2 cup chopped broccoli, 1/2 cup sliced chestnuts, 1/2 cup chopped red pepper, 1/2 cup sliced mushrooms and 1/2 cup chicken broth.
Slice the beef thin across the grain. Combine cornstarch, soy sauce and sherry in a bowl or zip bag. Add beef and toss to coat. Let stand for at least 15 minutes, stirring several times.
Heat 1 1/2 tablespoons of the olive oil in a wok or heavy skillet. Add the beef and stir fry about 2 minutes or until no longer pink. Remove the beef from wok and set aside. Add remaining oil to wok. Add garlic and onion and stir-fry for about 30 seconds. Add vegetables and coat with oil and stir-fry to heat. Add broth and cook until vegetables are nearly tender and broth is nearly reduced.
Return beef to wok and stir-fry for 2 more minutes until broth is reduced. Spoon over rice and serve.
Serving Suggestions
Reduce sodium by using low sodium soy sauce and low sodium chicken broth.
Reduce prep time by using a frozen vegetable mix. Thaw before using.
Jarred minced garlic can be used instead of fresh garlic. Instant chicken bouillon can be used instead of canned chicken broth. Non-alcoholic white wine may be used instead of the sherry.
If you like a sweet and sour taste, include 1/2 cup of chunked pineapple when you add the broth.
Side Dishes
White or brown rice is a natural choice to go with a stir-fry.
Serve carry out or prepared egg rolls. To keep fat calories low, look for vegetable egg rolls with low fat content in the refrigerated section of your grocery and warm them in your oven. Serve with Chinese mustard and sweet and sour sauce, both can be found in the oriental food section of your grocery.
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Chicken Caribbean
Want a taste of the Caribbean? Try this great chicken dish. The taste is pungent and sweet. The ingredient list is long, but it is very easy to put together.
You will need two boneless, skinless chicken breast, juice of 1 lime, 1/4 teaspoon black pepper, 1/4 cup olive oil, 3/4 cup chopped onion, 1 cup chopped tomatoes, 2 tablespoons raisins, 1/4 red pepper chopped, 1 clove minced garlic, 1/2 cup pineapple juice, 1/2 cup chicken broth, 1 cup chunked pineapple.
Combine lime juice and black pepper in glass or ceramic dish, add chicken. Marinate in the refrigerator for 30 minutes, turn after 15 minutes. Discard the marinade. Heat the olive oil in a skillet over medium heat. Add chicken to the skillet and brown until lightly golden. Stir in onions, tomatoes, raisins, pepper and garlic. Combine the pineapple juice and chicken broth. Pour into skillet. Cover and cook over medium heat for 45 minutes. Turn chicken several times.
Remove chicken from skillet and place on a serving dish and keep warm. Add pineapple to skillet. Raise heat and boil to reduce the sauce. When the sauce has thickened slightly and pineapple is heated, spoon over chicken and serve.
Serving Suggestions
For the pineapple juice use the juice drained from a can of pineapple chunks.
To make this dish spicier use a red Serrano chili in place of the red pepper.
Canned chopped tomatoes can be used instead of fresh tomato. Jarred minced garlic can be used instead of fresh garlic. Instant chicken bouillon can be used instead of canned chicken broth.
Side Dishes
White or brown rice is a natural choice to go with a Caribbean dish.
Fresh or frozen broccoli is a good vegetable choice with this main dish.
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Roasted Maple-glazed Salmon
This is the time of year when salmon is well priced and easy to get at your local grocery or seafood market. Here's an easy and tasty recipe to try. Salmon is rich in the Omega-3 fats that have recently had good press for their health benefits.
You will need 1/2 pound salmon filet with the skin on, 2 tablespoons maple syrup, 1/2 cup lemon yogurt, 1 tablespoon prepared horseradish.
Preheat oven to 450 degrees. Place salmon skin side down on a baking sheet lightly sprayed with non-stick cooking spray. Brush salmon with 1 tablespoon of maple syrup and place on top rack of oven. Roast for 10 minutes. Remove from oven and brush with remaining syrup. Return to oven and roast for 10 more minutes.
While the salmon is roasting, combine yogurt and horseradish. Drain the yogurt to ensure a good consistency, blend thoroughly. Serve the salmon with the yogurt sauce on the side.
Side Dishes
Mixed Veggies: Choose your favorite frozen mixed vegetable choice. Use the microwave to defrost and cook 1 cup per person.
Bread: Choose a brown bread, such as pumpernickel, to serve with this dish.
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Sizzling Chicken Fajitas
Don't you love having sizzling fajitas delivered to your table in a restaurant? Well, have them at home! This recipe makes enough for two.
You will need 2 boneless, skinless chicken breast halves, the juice of one lemon, half a large green bell pepper, one large tomato, half a medium onion, chili powder, cumin, black pepper, garlic powder and olive oil. To complete your fajitas you will need four tortillas and salsa. You may also choose to serve sour cream, guacamole and shredded cheese.
Place the lemon juice in a small glass or ceramic dish. Rinse the chicken breast and trim any fat. Place the chicken in the lemon juice and refrigerate for at least 30 minutes. Cut the bell pepper into 8 strips. Cut the tomato in eighths. Cut the onion into four 1/4 inch thick slices. Sprinkle each of the spices over all of the veggies. The amount is determined by your own taste. I recommend cooking this dish on a charcoal or gas grill, but the stove top can also be used. Warm the grill to medium heat, then place the chicken breasts so they receive indirect heat. Dispose of the marinade. Cook the chicken for 5 to 10 minutes on each side depending on thickness. Be sure chicken is cooked thoroughly. While the chicken is cooking, place two tablespoons of olive oil in a cast iron skillet and warm on the grill. Place vegetables in warm skillet and periodically stir to ensure all the vegetables cook evenly. When the chicken is cooked, remove from grill and slice into four to six strips each, depending on size. Place the sliced chicken on top of the cooked veggies in the skillet and serve.
If you want to ensure a sizzle, add a teaspoon or two of water while the skillet is hot and on the way to the table. The tortillas should be served warm by placing on a plate covered with a damp paper towel and microwave on high for 30 to 60 seconds. Serve salsa and other optional condiments on the side.
Serving Suggestions
Reduce fat by choosing fat-free tortillas, serving plain yogurt and low fat cheeses on the side.
Lime juice or orange juice may be substituted for the lemon juice.
While the skillet is hot, squeeze a half of a lime over the finished dish.
Side Dishes
Beans: 1/2 to 2/3 of a 16 oz can of refried beans, any flavor. Simply place the beans in a microwave safe dish, cover with a paper towel and microwave for 2 minutes on high. Stir and serve immediately.
Corn: 1/2 to 2/3 of a 16 oz can of Mexican style corn. Simply place the corn in a microwave safe dish, cover and microwave for 2 minutes on high. Stir and serve immediately. You can make your own Mexican corn by adding chopped green and red peppers to canned corn. The peppers should first be cooked prior to adding to the corn and being warmed.
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Broccoli and Salmon Casserole
you will be surprised how simple this casserole is to prepare and it's perfect for two to share. This dish is full of calcium, vitamins A and C.
You will need 3 cups frozen chopped broccoli, 1 tablespoon olive oil, 1/4 cup chopped onion, 2 tablespoons all-purpose flour, 1 1/2 cups milk, 3/4 cup grated white cheese, 1/2 cup chopped mushrooms, 1 tablespoon chopped parsley, 1/2 teaspoon dried dill, 7oz. can of shredded pink salmon, 1/4 cup grated parmesan cheese.
Preheat your oven to 350 degrees. Steam broccoli until just tender. Heat the olive oil in a large skillet and saute the onion until soft and translucent. Remove the onion using a slotted spoon. Stir the flour into the remaining oil in the skillet, when the mixture bubbles add the milk and stir constantly to keep lumps from forming. Add the cheese, mushrooms, parsley and dill, stir until the cheese has melted. Add the salmon, steamed broccoli and onions. Stir to mix then transfer to a lightly oiled 2 quart casserole dish. Sprinkle the parmesan cheese over the top and bake uncovered for 35 minutes or until the parmesan is lightly browned.
Serving Suggestions
Reduce fat by using skim milk and low fat cheeses. Oil the casserole dish with a light spray-type olive oil.
The onion and/or parsley can be omitted without affecting the taste of the dish too much.
Save time by using pre-sliced canned or jarred mushrooms, packaged shredded white cheese and canned pre-grated parmesan cheese.
Use a mix of broccoli and cauliflower versus all broccoli.
Canned, shredded tuna or chicken can be used instead of salmon.
Side Dishes
Choose a starchy side-dish such as, refrigerated biscuits, garlic bread or baked potatoes. Any of these can be baked in the oven while the casserole is cooking.
A side salad makes a good second vegetable to this dish. Serve mixed greens with dressing. Try the pre-cut salad bags from the grocery. Use a non- or low-fat dressing.
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Beef Stroganoff
Wow! your date with this tasty meal.
You will need 1/2 pound lean round steak, 2 tablespoons flour, 1 teaspoon paprika, 1 tablespoon oil, 1 teaspoon crushed garlic, 1/2 cup chopped onion, 1/2 cup sliced mushrooms, 1 beef bouillon cube, 1 cup sour cream.
Mix flour and paprika in a zipper bag. Slice beef in thin diagonal strips. Add to flour mixture and shake to coat. Heat oil in a skillet over medium heat. Brown coated beef strips, onion and garlic in heated oil. Stir in mushrooms, sour cream and bouillon. Heat to a boil, stirring constantly. Reduce heat and simmer for 10 to 15 minutes until sauce is reduced and thickened.
Serving Suggestions
Reduce fat by using extra lean beef, such as ribeye, or use just 1/3 of a pound. Also, substitute low-fat or fat-free sour cream for regular sour cream.
For those with lactose intolerance, use plain yogurt (regular, low-fat or fat-free) instead of sour cream.
The onion or garlic can be reduced by half for a less spicy dish.
Save time by using pre-sliced canned or jarred mushrooms.
Side Dishes
Egg Noodles are a must with Beef Stroganoff. Boil one quart of water with a pinch of salt. Once boiling add two cups of dry egg noodles. Reduce heat to a roll and cook noodles for about 15 minutes, or until tender. Drain and serve. Reduce fat by using yolkless noodles.
Frozen brocoli or a frozen vegetable mix such as brocoli, carrots and water chestnuts. Place two cups of vegetables in a microwave safe dish, cover and cook on high for five minutes. Let stand for one minute, carefully remove lid to let trapped steam escape, serve.
Fresh fruit makes a nice dessert after this rich meal. Try a mix of 1 cup strawberries and 1 cup blueberries. Simply clean, de-stem and slice in half the strawberries. The blueberries simply need to be cleaned. If you like, add 1/8 cup of fat-free non-dairy topping.
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Easy Green Chile Burros
Here's an easy and yummy dish to make for you and a date this summer.
you will need: 1/3 pound ground meat, 1/2 cup chopped onion, 1 4oz. can chopped green chiles, 4 medium-sized flour tortillas, 1/2 cup shredded cheese, 1/2 cup salsa, 1 teaspoon chile powder, 1/2 teaspoon garlic powder, 1/2 teaspoon cumin, 9 inch square baking dish and cooking spray.
Cook the ground meat in a skillet over medium heat. Crumble the meat as it cooks and add the spices. When the meat is nearly done, add the onion and green chiles. Cook until the onion is translucent and the meat is thoroughly cooked. Turn off heat to skillet. Heat oven to 350 degrees. Place one quarter of the meat mixture in each flour tortilla. Add about 1 tablespoon of shredded cheese to each tortilla. Spray baking dish lightly with the cooking spray. Roll up tortillas and place in baking dish. Pour salsa evenly over the tortillas in the dish and sprinkle with remaining cheese. Bake for 20 minutes, or until cheese has melted and tortillas are lightly browned.
Side Dish Suggestions
Beans: 1/2 to 2/3 of a 16oz. can of refried beans, any flavor. Simply place the beans in a microwave safe dish, cover with a paper towel and microwave for 2 minutes on high. Stir and serve immediately.
Sweet Potato: Heat oven to 400 degrees. Clean one large sweet potato, do not peel. Cut into sticks about 1/2 inch by 1/2 inch by 2 inches. Place the sweet potato sticks in a 1 gallon zipper seal bag. Add 1 tablespoon olive oil, 1 teaspoon chile powder, 1/2 teaspoon garlic powder, 1/2 teaspoon cumin, seal the bag and shake to coat the sticks. Lightly spray a baking sheet with cooking spray. Place the sticks in a single layer on the baking sheet and cook for 30 minutes. Stir the sweet potato sticks several times while they cook. Serve with mild salsa or catsup.
Corn: 1/2 to 2/3 of a 16oz. can of Mexican style corn. Simply place the beans in a microwave safe dish, cover and microwave for 2 minutes on high. Stir and serve immediately. You can make your own Mexican corn by adding chopped green and red peppers to canned corn. The peppers should first be cooked prior to adding to the corn and being warmed.
For dessert, individual servings of fresh fruit, such as: watermelon, mango or peach. A mixed dish of mango and peach is particularly good with spicy mexican food.
Additional Suggestions
Purchase packaged shredded cheese, try a Mexican mixture.
Serve burros with salsa and sour cream on the side.
Reduce fat by using ground turkey and reduced fat cheese. Also, try non-fat refried beans and non-fat tortillas. Non-fat sour cream or plain yogurt can be substituted for regular sour cream.
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Fix a Cool Smoothie
After a workout, with breakfast or as a snack a fruit and yogurt smoothie is a welcome refresher. This recipe will make two 8 oz. servings.
You will need 1 ripe and quartered banana, 1/2 cup sliced strawberries, 1 8 oz. cup of banana/strawberry yogurt and 1 cup of orange juice. Place all ingredients in a blender. Mix until smooth. Pour into two 8 oz. glasses and enjoy.
Serving Suggestions for Cool Smoothie
Place a whole strawberry decoratively floating on the top of each smoothie.
Pineapple juice can be substituted for the orange juice. Or use 1/2 cup pineapple and 1/2 cup orange juice.
For a nutty taste, add 2 tablespoons of wheat germ.
Put more calcium in your smoothie by using calcium fortified orange juice.
To reduce fat, use low-fat or no-fat yogurt.
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