Archive | August, 2012

Stuffed Peppers

30 Aug

Makes: 8 servings

Prep: 50 mins
Bake: 30 mins 400°F

 

Ingredients

  • 1/2 cup chopped onion
  • 2 cloves garlic, minced
  • 2 teaspoons olive oil
  • 2 14 ounce can reduced-sodium chicken broth
  • 1 1/2 cups brown rice
  • 1/2 teaspoon dried oregano, crushed
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 1/8 teaspoon paprika
  • 1 14 1/2 ounce can diced tomatoes, drained
  • 1 11 ounce can whole kernel corn with sweet peppers, drained
  • 2 tablespoons snipped fresh cilantro
  • 8 green, yellow, and/or red sweet peppers

Preparation

  • In a large saucepan cook onion and garlic in hot oil over medium heat about 5 minutes or until onion is tender. Stir in broth. Bring to boiling; add uncooked rice, oregano, black pepper, salt, and paprika. Simmer, covered, about 40 minutes or until rice is tender. Remove from heat and stir in tomatoes, corn, and cilantro.
  • Preheat oven to 400 degrees F. Slice tops from sweet peppers; remove and discard seeds. In a 3-quart rectangular baking dish, arrange peppers in a single layer. Spoon rice mixture into sweet peppers; place pepper tops onto rice. Bake, covered, about 30 minutes* or until peppers are crisp-tender and rice mixture is heated through.
  • Tip: *TEST KITCHEN TIP: For a more tender pepper, increase the baking time to 40 to 45 minutes.

 

 

Nutritional Information

Calories per serving: 204
Fat per serving: 3g
Saturated fat per   serving: 0g
Protein per serving: 5g
Carbohydrates per   serving: 40g
Fiber per serving: 5g
Cholesterol per serving: 40mg
Sodium per serving: 524mg

 

Source: Heart Healthy Online

Tomato Basil Sandwich with Feta Aioli

30 Aug

Yield: 1

 

Ingredients

  • 1 tablespoon low-fat mayonnaise
  • 1 tablespoon plain yogurt
  • ½ to 1 tablespoon crumbled feta cheese
  • Dash of lemon juice
  • Pinch of jarred minced garlic
  • Pinch of kosher salt
  • 2 slices peasant bread
  • 1 (¾-inch) slice beefsteak tomato, or 2 slices of a smaller tomato
  • 2 basil leaves, thinly sliced
  • Freshly ground pepper to taste

 

Preparation

  • Combine the mayonnaise, yogurt, cheese, lemon juice, garlic and salt in a bowl and mix well. Taste and adjust the seasonings.
  • Spread the aioli on both bread slices. Place the tomato on one slice of bread and top with the basil. Season with pepper. Top with the remaining bread and cut into halves.

 

Nutritional Information

Calories per serving: 473
Saturated fat per   serving: 4g
Protein per serving: 18g
Carbohydrates per serving: 76g
Fiber per serving: 4g
Cholesterol per serving: 15mg
Sodium per serving: 1397mg
Calcium per serving: 151mg

 

Source: AARP

Maple-Thyme Pork Chops

25 Aug

Makes: 4 servings

Serving size: 4 ounces cooked meat and 1 tablespoon pecan mixture

Start to Finish: 20 mins

 

Ingredients

  • 4 boneless pork loin chops, about 3/4 inch thick (about 1-1/4 pounds total)
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 tablespoon canola oil
  • 2 tablespoons finely chopped shallot
  • 2 tablespoons chopped pecans, toasted
  • 2 tablespoons maple-flavored syrup
  • 1 tablespoon melted butter
  • 1 tablespoon snipped fresh thyme

Preparation

  • Sprinkle chops with salt and ground black pepper. In a very large skillet heat oil over medium-high heat. Add shallot; cook and stir for 1 minute. Add chops; cook for 9 to 13 minutes or until pork juices run clear (160 degrees F), turning once halfway through cooking time.
  • Meanwhile, in a small bowl combine pecans, syrup, butter, and thyme. Place cooked pork chops onto 4 dinner plates. Top with syrup mixture.
  • Tip: Money-Saving Tip: Switch out the 2 tablespoons shallot for 1/4 cup chopped onion.

 

Nutritional Information

Calories per serving: 290
Fat per serving: 14g
Saturated fat per   serving: 4g
Protein per serving: 32g
Carbohydrates per   serving: 9g
Cholesterol per serving: 101mg
Sodium per serving: 242mg

 

Source: Heart Healthy Online

Turkey Stroganoff

25 Aug

Makes: 4 servings

Serving size: 1 cup turkey mixture and about 1/2 cup cooked noodles

Start to Finish: 30 mins

 

Ingredients

  • 4 ounces dried whole wheat or plain noodles
  • 1 8 ounce carton light dairy sour cream
  • 2 tablespoons all-purpose flour
  • 1 tablespoon olive or canola oil
  • 1 pound turkey breast tenderloin, cut into bite-size slices
  • 8 ounces sliced fresh mushrooms
  • 2 cups fresh broccoli florets
  • 1 1/2 cups reduced-sodium chicken broth
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon ground black pepper

Preparation

  • Cook noodles according to package directions. Drain; keep warm. In a small bowl stir together sour cream and flour; set aside.
  • Meanwhile, in a large skillet heat oil over medium-high heat. Add turkey. Cook and stir for 4 to 5 minutes or until browned and no longer pink inside. Remove from skillet. Add mushrooms to skillet. Cook and stir for 3 minutes. Add broccoli. Cook and stir for 2 minutes more or until mushrooms are browned and tender and broccoli is crisp-tender.
  • Add broth, onion powder, and pepper to skillet. Bring to boiling. Whisk in sour cream mixture. Cook and stir until thickened and bubbly. Cook and stir 1 minute more. Stir turkey into mixture in skillet; heat through.
  • Serve turkey mixture with noodles.

Nutritional Information

Calories per serving: 372
Fat per serving: 11g
Saturated fat per   serving: 5g
Protein per serving: 37g
Carbohydrates per   serving: 34g
Fiber per serving: 5g
Cholesterol per serving: 90mg
Sodium per serving: 328mg

 

Source: Heart Healthy Online

Breakfast Tortilla Wrap

23 Aug

Makes: 1 servings

Prep: 15 mins
Cook: 5 mins

 

Ingredients

  • 1 slice turkey bacon
  • Nonstick cooking spray
  • 2 tablespoons chopped green sweet pepper
  • 1/8 teaspoon ground cumin
  • 1/8 teaspoon crushed red pepper (optional)
  • 1/4 cup refrigerated or frozen egg product, thawed, or 2 egg whites, slightly beaten
  • 2 tablespoons chopped tomato
  • 3 dashes bottled hot pepper sauce (optional)
  • 1 8 inch whole wheat tortilla, warmed*

 

Preparation

  • Prepare turkey bacon according to package directions; crumble and set aside.
  • Coat a medium nonstick skillet with nonstick cooking spray. Heat skillet over medium heat; add sweet pepper, cumin, and, if desired, crushed red pepper. Cook and stir until tender, about 3 minutes. Add egg product; cook, without stirring, until mixture begins to set on the bottom and around edge. With a spatula or large spoon, lift and fold the partially cooked egg mixture so that the uncooked portion flows underneath. Continue cooking for 2 to 3 minutes or until egg mixture is cooked through but is still glossy and moist.
  • Stir in tomato, bacon, and, if desired, hot pepper sauce. Spoon onto tortilla; roll up.
  • Note: * To warm a tortilla, wrap it in white microwave-safe paper towels; microwave on high for 15 to 30 seconds or until softened. (Or preheat oven to 350 degrees F. Wrap tortilla in foil. Heat in the oven for 10 to 15 minutes or until warmed.)

 

 

Nutritional Information

Calories per serving: 209
Fat per serving: 5g
Saturated fat per   serving: 1g
Protein per serving: 12g
Carbohydrates per   serving: 29g
Fiber per serving: 3g
Cholesterol per serving: 10mg
Sodium per serving: 687mg

 

Source: Heart Healthy Online

Baked Shrimp in Tomato Feta Sauce

23 Aug

Yield: 4 servings

 

Ingredients

  • 1 Tbsp olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 2 14.5-ounce cans of diced tomatoes
  • 1/4 cup minced fresh parsley
  • 1 Tbsp minced fresh dill or 1 teaspoon dried dill
  • 1 to 1 1/4 pounds medium sized raw shrimp, peeled and deveined (can leave tails on), thaw if frozen
  • Pinch of salt, more to taste
  • Pinch black pepper, more to taste
  • 3 ounces feta cheese (about 2/3 cup, crumbled)

 

Preparation

  • Preheat oven to 425°F. Heat oil in a large, oven-proof skillet on medium high heat. Add the onions and cook until softened, 3-5 minutes. Add the garlic and cook until fragrant, about 30 seconds more.
  • Add the tomatoes and bring to a simmer, reduce heat and let simmer for 5-10 minutes, until the juices thicken a bit.
  • Remove from heat. Stir in the herbs, shrimp, feta cheese, and salt and pepper to taste. Place pan in oven and bake, uncovered, until shrimp are cooked through, about 10-12 minutes.
  • Serve immediately. Serve with crusty French or Italian loaf bread, pasta, or rice.

 

 

Source: Simply Recipes

Southwestern Chicken Pasta Salad

23 Aug

Yield:  6 servings ( 1 1/3 cup)

 

Ingredients

  • 1/2 pound uncooked penne rigate
  • 2 cups shredded skinless, boneless Grilled Lemon-Herb Chicken (about 8 ounces)
  • 1 cup fresh corn kernels
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  • 3/4 cup (3 ounces) shredded sharp cheddar cheese
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  • 1/2 cup sliced green onions
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  • 1/2 cup diced red bell pepper
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  • 1/2 cup chopped plum tomato (about 2 tomatoes)
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  • 1/4 cup fresh orange juice
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  • 2 tablespoons fresh lime juice
  • 1 tablespoon extra-virgin olive oil
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  • 1 tablespoon chopped canned chipotle chilies in adobo sauce
  • 1/2 teaspoon salt

 

Preparation

  • Cook pasta according to package directions, omitting salt and fat. Drain and place in a large bowl. Add Grilled Lemon-Herb Chicken and next 5 ingredients (through tomato); toss well to combine.
  • Combine orange juice and remaining ingredients, stirring with a whisk. Drizzle over pasta mixture; toss gently to coat. Cover and chill.

 

Nutritional Information

Calories per serving: 322
Fat per serving: 9.9g
Saturated fat per   serving: 3.6g
Protein per serving: 21g
Carbohydrates per   serving: 38.2g
Fiber per serving: 2.5t
Cholesterol per serving: 48g
Iron per serving: 2.1mg
Sodium per serving: 523mg
Calcium per serving: 121mg

 

Source: Barbara Seelig Brown, Cooking Light, AUGUST 2005

Northwest Roasted Halibut

22 Aug

Yield: 4 servings

Prep Time: 15 minutes

Cook Time: 10 minutes

Ingredients

  • 4 4 – 6 ounces halibut fillets
  • Nonstick cooking spray
  • 2 tablespoons margarine, melted, but not hot
  • 3/4 cup finely chopped hazelnuts
  • 1 cup frozen mixed berries (blackberries, raspberries, blueberries, and/or strawberries) thawed
  • 1/2 teaspoon sugar

 

Preparation

  • Preheat oven to 400 F.
  • Thaw fish if frozen. Rinse fish; pat dry with paper towels. Spray a 15x10x1-inch baking pan with nonstick spray; set aside. In a shallow dish place margarine. In a second shallow dish place chopped hazelnuts. Dip fish in melted margarine. Coat both sides of fillets with nuts. Place coated fillets on prepared pan.
  • Bake for 8 to 10 minutes or until fish begins to flake when tested with a fork.
  • While the fish is roasting, puree the berries in a blender or a food processor. Pass the puree through a strainer to remove the seeds. Stir sugar into strained sauce. If desired, place the strained sauce in a small saucepan. Cook and stir over low heat until sauce is warm. Serve the sauce chilled or warmed with the fish.

 

Nutritional Information

Calories per serving: 361
Fat per serving: 24g
Saturated fat per   serving: 3g
Protein per serving: 28g
Carbohydrates per   serving: 11g
Fiber per serving: 4g
Cholesterol per serving: 36mg
Sodium per serving: 128mg

 

Source: Heart Healthy Online

Easier Than Stir Fry Chicken

22 Aug

Yield: 3 servings

Prep time : 10 min

Cook time: 10 min

Ingredients

  • 3 chicken breast halves or thighs
  • Half a small onion (about 1/3 cup) minced
  • 1 Tbs fresh ginger or 1 tsp powdered ginger
  • 1 Tbs oil
  • 1 Tbs soy sauce
  • 1 tsp Dijon mustard
  • Juice and pulp of one orange or lemon
  • 1/2 cup jelly (plum, apricot, crabapple, etc.)

Preparation

  • Preheat oven to 475.
  • Skin and bone the chicken pieces and tear or cut into bite size chunks.
  • Make a sauce of the remaining ingredients, then mix in the chicken, coating
    all the pieces. Let stand until the oven is heated. Put the chicken and
    sauce in a flat glass dish large enough to hold the pieces of chicken
    without overlapping. Cook uncovered about 10-12 minutes. Serve over rice.

 

Source: Cheapcooking.com

 

 

Cherry Dump Cake

9 Aug

Yield: 12-16

Prep Time: 3 minutes

Cook Time: 1 hour

 

Ingredients

  • 2 (20 ounce) cans cherry pie filling
  • 1 (18 1/2 ounce) box chocolate cake mix or 1 (18 1/2 ounce) box devil’s food cake mix, unprepared
  • 3/4 cup butter, melted

Preparation

  • Preheat oven to 350 degrees.
  • Dump cherry pie filling into 13 x 9 inch cake pan.
  • Spread out evenly in pan.
  • Sprinkle cake mix evenly over filling.
  • Drizzle butter over top.
  • Bake for 1 hour.
  • Serve in pan.

 

Nutritional Information

Calories per serving: 397
Fat per serving: 18.4g
Saturated fat per   serving: 8.7g
Protein per serving: 3.0g
Carbohydrates per   serving: 58.4g
Fiber per serving: 1.6g
Cholesterol per serving: 30.5mg
Sodium per serving: 479mg

 

Source: Food.com