Monday, April 28, 2008

Pecan Crusted Salmon


1 lb salmon cut into pieces
1 Tablespoon mustard
11/2 cup honey
1 cup crushed pecans
2 Tablespoon flour
1/2 teaspoon salt
1/2 teaspoon pepper
1/8 cup Parmesan cheese

Preheat oven to 400, spray baking sheet with cooking spray. Mix dry ingredients, and mix mustard and honey. Dredge the salmon in the honey mustard, coat with breading and place on baking sheet. Bake for 20 minutes or until flaky.

2 servings.


Warm Vegetable Salad


1/4 teaspoon salt
1/4 teaspoon black pepper
2 small zucchini, halved lengthwise
2 small yellow squash, halved lengthwise
2 plum tomatoes, halved lengthwise
2 tablespoons red wine vinegar
2 teaspoons bottled minced garlic
1 tablespoon commercial pesto

Combine 1/4 teaspoon salt, 1/4 teaspoon pepper, zucchini, squash, tomatoes, vinegar, and garlic in a large zip-top plastic bag. Seal and shake to coat. Place the zucchini and yellow squash on grill rack or broiler pan coated with cooking spray; cook 3 minutes on each side or until tender. Place the tomato and onions on grill rack or broiler pan; cook 2 minutes or just until tender.
Coarsely chop the vegetables, and place in a bowl. Add pesto; stir gently.

4 servings.


Saturday, April 26, 2008

Dijon Chicken


4 boneless skinless chicken breasts (about 6 ounces each)
Salt and pepper
2 tablespoons butter
8 white button mushrooms, finely chopped
1 can (10-ounce) condensed fat-free cream of mushroom soup
1/2 cup canned chicken broth
1/4 cup Dijon mustard
2 tablespoons deli-style brown mustard
1 tomato, diced
1/4 cup frozen corn kernels, thawed

Sprinkle chicken with salt and pepper. Melt butter in a heavy large skillet over medium-high heat. Add chicken and cook until just brown, about 4 minutes per side. Transfer chicken to plate. Add mushrooms to the same skillet and sauté until tender, about 3 minutes. Whisk in soup, broth, and mustards. Bring sauce to a simmer. Return chicken to skillet and submerge into sauce completely. Reduce heat to medium-low. Cover and cook until soup bubbles thickly and chicken is cooked through, about 10 minutes. Transfer chicken to plates and spoon sauce over the top. Sprinkle with tomatoes and corn.
4 servings.
Source: Sandra Lee Semi-Homemade

Tuesday, April 22, 2008

Spaghetti Squash with Tomato Sauce and Mushrooms

1 spaghetti squash (about 2 pounds)
1 Tablespoon olive oil
1/2 cup diced onion
1/2 teaspoon oregano
1/4 teaspoon thyme
1 bay leaf
dash crushed red pepper flakes
2 garlic cloves, minced
1/2 cup red wine
1/4 cup water
4 oz mushrooms
1/4 teaspoon pepper
1/8 teaspoon salt
14 oz can diced tomatoes
1/8 cup grated Parmesan cheese
1 Tablespoon Parsley

To cook squash: Pierce squash with a fork. To cook in oven, place on a baking sheet and bake at 400 for 1 hour. To speed up cooking time, you can cook part of the time in microwave. Bake until tender. Cut squash in half lengthwise; discard seeds. Scrape the insides of squash with a fork to remove spaghetti like strands. Keep warm.

While squash is cooking, heat oil in large skillet over medium heat. Add onion, oregano, thyme, bay leaves, and red pepper. Saute 5 minutes. Add garlic cloves, wine, water, mushrooms, pepper, salt, and tomatoes. Bring to a boil. Reduce heat and simmer until thick, about 30 minutes. Discard bay leaves. Serve over squash. Top with cheese and parsley.

3 servings.

Source: my sister, the nutrition, and

Calories: 128, 4 fat, 5 protein, carbs 21

Monday, April 21, 2008

Alfredo Pasta Bake

8 oz pasta, cooked and drained
2 cups broccoli florets (optional)
1 cup mushrooms
1.5 cups chicken, cooked and diced (1 large chicken breast)
1 jar Alfredo sauce
2 cloves garlic, minced
1/2 cup mozzarella cheese
1/2 cup Parmesan cheese
Preheat oven to 350 degrees. Coat the bottom of the two small or one medium baking dish with a thin layer of Alfredo sauce. In a medium bowl, mix the pasta, broccoli, mushrooms, chicken, garlic and Alfredo sauce until combined. Place mixture into baking dish and top with mozzarella and Parmesan cheese. Bake for 20 minutes or until cheese is hot and bubbly.
2 servings.
Source: Amber's Delectable Delights

Honey Garlic Pork Chops


1/8 cup honey
1 1/2 Tablespoons soy sauce
3 cloves garlic, minced
2 pork loin chops, boneless, trimmed of excess fat

In a shallow dish, whisk together honey, soy sauce and garlic. Coat chops in mixture. Reserve left over honey mixture for basting. Place chops on greased grill over med high heat, close lid and cook.

2 servings.


Nutritional info:
Fat: 6.0g
Carbohydrates: 19.3g
Protein: 20.9g

Parmesan Asparagus

1 pound asparagus spears
1 Tablespoon butter
4 oz (1 1/2 cup) sliced mushrooms
1/4 teaspoon dried basil
1/8 teaspoon salt
1/8 teaspoon pepper
1/8 cup shredded Parmesan cheese

Heat 2 cups water to boiling. Add asparagus. Boil, then reduce heat to medium. Cover and cook 4 to 6 minutes. Drain and set aside. Melt butter in skillet cover medium-high heat. Add mushrooms and cook 2 minutes. Stir in asparagus, basil, salt, and pepper. Cook 1 minute. Sprinkle with cheese.

4 servings.

Source: Betty Crocker cookbook

Caramelized Onion Mashed Potatoes

1 cup coarsely chopped onion
1 teaspoon butter
2 teaspoons sugar
1 pond unpeeled red potatoes, cut into 1-inch cubes
1/2 cup fat-free milk
1 tablespoons parsley
1/2 teaspoon salt
3/4 teaspoon garlic powder
Coarsely chop onion. Melt butter in large skillet over medium-high heat. Add onion and sugar; cook and stir 8 – 10 minutes or until onion is tender and deep golden brown. Remove from skillet; set aside. Meanwhile, place potatoes and enough water to cover in a small saucepan. Cover; bring to boil. Boil 8 – 10 min or until potatoes are tender. Drain potatoes in small colander; return to saucepan. Using a masher, mash until no lumps remain. Add milk; stir until well-blended Add cooked onion, parsley, garlic and salt; mix well. Cover; keep warm.
4 servings.

Sunday, April 13, 2008

Healthy Chicken Creole

2 medium boneless skinless chicken breasts, cut into 1" strips*
1 can (14 oz.) tomatoes, cut up
3/4 cup low-sodium chili sauce
1 green pepper, chopped
1/4 cup onion, chopped
2 cloves minced garlic
1 teaspoon dried basil
1 teaspoon dried parsley
1/4 teaspoon crushed red pepper
1/4 teaspoon salt
brown rice

Cook rice according to package directions. Spray a deep skillet with nonstick spray coating. Preheat pan over high heat. Cook chicken in hot skillet, stirring, for 3-5 minutes, or until no longer pink. Reduce heat. Add tomatoes and their juice, low-sodium chili sauce, green pepper, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boiling; reduce heat and simmer, covered, for 10 minutes. Serve over hot cooked rice.

2-3 servings.

Nutritional info (per serving): Calories 255, Fat 4.5 g, Carbs 21 g, Protein 33 g.


Healthy Baked Pork Chops

2 lean butterfly cut pork chops, 1/2" thick
1/2 egg white
1/2 cup evaporated skim milk
1/2 cup fine dry bread crumbs
2 teaspoons paprika
1 teaspoon oregano
1/3 teaspoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
1/8 teaspoon dry mustard
1/4 teaspoon salt

Trim all fat from chops. Beat egg white with evaporated skim milk. Place chops in milk mixture and let stand for 5 minutes, turning chops once. Meanwhile, mix together bread crumbs, spices, and salt. Spray a 9xl3-inch baking pan with nonstick spray coating. Remove chops from milk mixture. Coat thoroughly with crumb mixture. Place chops in pan and bake in 375º F oven for 20 minutes. Turn chops and bake 15 minutes longer or till no pink remains.
2 servings.
Nutritional info: (per serving) Fat 7.3 g, Carbs 7.3 g, Calories 195, Protein 23.6 g

Sunday, April 6, 2008

Pork Chops in Dijon Sauce

1 Tablespoon butter
1 Tablespoon olive oil
2 center-cut rib or loin pork chops
black pepper
1/4 cup white wine
1/3 cup chicken stock
1/4 cup heavy cream
1 Tablespoon Dijon mustard
1/2 Tablespoon chopped parsley

Melt the butter in the oil in a large deep skillet over medium high heat. Season chops with salt and pepper and brown them, about 2-3 minutes on each side. Reduce heat slightly if the chops brown too quickly. Remove chops from the pan and pour off most of the fat. Add wine to pan and bring to a boil, scraping the brown bits from the bottom of the pan. Stir in the stock and return chops to the pan. Bring sauce to a simmer and cook until chops are tender, about 15 to 20 minutes. Remove the chops to a warm platter; cover with foil to keep warm. Raise the temperature of the pan to boil the pan juices, reduce the juices by half, about 2 minutes. Add cream and boil 2 minutes more, until sauce reduces and thickens. Remove from the heat and whisk in mustard and parsley. Spoon sauce over chops and serve.
2 servings.

Ultra Crunchy Pork Chops

2 boneless center-cut pork chops, 6 to 8 ounces each, 3/4 to 1 inch thick, trimmed of excess fat
1 cup bread crumbs
2 medium garlic cloves, minced (about 1 tbsp)
2 tablespoons olive oil
Ground black pepper
2 tablespoons grated Parmesan cheese
1/4 tablespoons thyme
1 tablespoon parsley
1/4 cup all-purpose flour
2 large egg whites
2 tablespoons Dijon mustard
Lemon wedges

Preheat oven to 425. Toss bread crumbs with salt, pepper, Parmesan, thyme, and parsley. Place flour in pie plate. In second pie plate, whisk egg whites and mustard until combined. Spray baking sheet with non-stick spray. Season chops with pepper. Dredge 1 pork chop in flour, shake off excess. Using tongs, coat with egg mixture; let excess drip off. Coat all sides of chop with bread crumb mixture, pressing gently so that thick layer of crumbs adheres to chop. Transfer breaded chop to pan. Repeat with remaining chop. Bake until instant-read thermometer inserted in center of chops registered 150 degrees, 17 to 25 minutes. Let rest on rack 5 minutes before serving with lemon wedges.
2 servings.
Source: I took the short cut on a couple of steps, because DH and I were starving. They still turned out wonderful though.

Peasant Pasta

1 pound extra lean ground beef
3 cloves garlic, minced
1/2 cup chicken broth
1 (28-ounce) can crushed tomatoes
1/2 cup heavy cream
Salt and freshly ground black pepper
1 cup frozen or can green peas
1 Tablespoon basil
1 pound penne rigate pasta, cooked to al dente
Grated Italian cheese
Cook beef in large skillet over medium high heat until cooked. Drain. Add garlic to the pan. Deglaze the pan drippings using chicken broth. Stir in crushed tomatoes and bring the sauce up to a bubble, then reduce the heat to a simmer. Stir cream into your sauce, this will blush the color and cut the acidity of the tomatoes. Season with salt and pepper. Stir peas and basil into your sauce to combine. Toss hot drained penne rigate in pan with the sauce, then transfer pasta to serving bowl. Top with cheese.
6 Servings.
Source: adapted from Rachel Ray

Cream Cheese Stuffed Chicken

4 ultra thin boneless skinless chicken breasts
2 oz. ricotta cheese
1/2 package cream cheese with chives
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon dried rosemary
1/8 teaspoon celery salt
1/8 teaspoon tarragon
3 Tablespoons of butter
1/8 teaspoon thyme
1/8 teaspoon garlic powder
1 Tablespoon Worcestershire sauce
Heat oven to 375 degrees. Season chicken breasts with salt and pepper. Mix together the filling: goat cheese, cream cheese, chives, oregano, basil, and rosemary. On two chicken breasts place 1/2 of the mixture on each. Top with the other chicken breast. Place into a greased baking dish. Melt remaining 3 Tablespoons butter and mix in tarragon, celery salt, rosemary, oregano, thyme, garlic powder, and Worcestershire sauce. Pour sauce over the chicken breasts in baking dish and place in oven. Cook until chicken is cooked through and juices run clear, about 25-30 minutes.
2 servings.

Chicken in Parsley Cream Sauce

1 Tablespoon olive oil
2 large boneless skinless chicken breasts
1 cup chicken broth
1/2 cup heavy cream
3/4 teaspoon salt
1/4 teaspoon black pepper
1 Tablespoon parsley
1/2 teaspoon garlic powder
1/2 teaspoon Herbs de Provence

Warm the olive oil in a large skillet over medium heat. Season the chicken salt, pepper, garlic powder, and Herbs de Provence. Cook the chicken until golden and cooked through, about 2 to 3 minutes per side. Deglaze the pan with the chicken broth. Bring to a simmer and reduce for 10 minutes. Add the heavy cream, salt, pepper, and Parsley. Stir to combine and simmer for 1 minute to blend the flavors. Pour the sauce over the chicken.

2 servings.