Here we go ... a nice healthy Meatloaf .... I love meatloaf and hate the thoughts of giving it up ... Ground chicken or turkey can be used instead of ground beef.
Meatloaf Ingredients
1 lb. ground beef 1 egg 2 T. catsup 1/2 c. rolled oats 1/2 c. milk chopped onion & green pepper
Directions
Mix together well with hands and bake in looaf pan for 45 min at 350 degrees.
Number of Servings: 8
Calories: 224
-- Edited by LusOnlyVoice at 11:31, 2008-12-06
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I found the perfect side dish to go along with the meatloaf ...
Oven-Roasted Vegetables
This side dish works great along side any protein or pasta and is packed with vitamins! 55 Minutes to Prepare and Cook
Ingredients
6 carrots, peeled and chopped into 1-2" cubes 4 medium red potatoes, chopped into 1-2" cubes with skin on 4 large baby zucchini, chopped into quarters with skin on 1 medium onion, chopped into quarters 1 T dried or fresh parsley 2 t garlic powder or minced fresh garlic 1 t black pepper 1 dash salt 1 spray olive oil cooking spray 1 T water
Directions
Chop all vegetables into similar-sized chunks and place into a glass or ceramic baking dish. Sprinkle parsley, garlic, pepper, and salt over veggies. Spray generously with olive oil cooking spray. Mix veggies with a spoon to coat evenly. Add a small amount of water to the dish. Cover tightly with a lid or foil and bake at 350-375 degrees for 30-60 minutes, gently stirring mixture once halfway through baking time. Add any dried or fresh herbs or seasoning you like. Grill seasoning and Mrs. Dash work great in this dish! Makes 4-6 heaping servings.
Calories: 260 per serving
-- Edited by LusOnlyVoice at 11:29, 2008-12-06
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This one is a dinner in itself ... just do up some steamed veggies ... your favorite and you are good to go!
Slow Cooker Ham and Scalloped Potatoes 620 Minutes to Prepare and Cook
Ingredients
1 1/2 lbs 98% fat-free ham, cut into 8 pieces 8-10 medium sized potatoes, thinly sliced 2 onions, peeled and thinly sliced 1/2 tsp salt 1/4 tsp black pepper, or more according to taste 1 cup fat-free shredded cheddar cheese 10 3/4 oz can 98% fat-free cream of celery soup paprika
Directions
1. Layer half of ham, potatoes, and onions in slow cooker. 2. Sprinkle with half the salt and pepper, and then half the shredded cheese. 3. Repeat layers. 4. Spoon undiluted soup over ingredients. 5. Cook on low 8-10 hour or high 4 hours.
Number of Servings: 8
Calories: 286
-- Edited by LusOnlyVoice at 11:35, 2008-12-06
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Your welcome ... there will be more ... and these you can make for the entire family as they do not seem like diet food!
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Sweet and Sour Chicken (Low Fat/Low Carbs) Served over brown Rice
Ingredients
1/4 cup rice vinegar 2 tbsp lite soy sauce 2 tbsp cornstarch 1 tbsp canola oil 3 TBS Polaner Sugar-Free Orange Marmalade, splenda 8 oz chicken breast or tenders, cut in bite-size pieces. 1 clove minced garlic / or equivalent 2 tsp finely grated or minced ginger 1/2 cup Home made or very low sodium chicken broth 1 cups broccoli florets 16 oz bag frzn Stir Fry Veggies 1 cup green pepper, chunked 1-5 oz can sliced water chestnuts, drained PAM spay as needed
Directions
{If using: Prepare brown rice mixed with wild rice according to package's instructions.] Whisk sugar free orange marmalade, corn starch,Vinegar, & soy Sauce together in a small bowl. Set aside. Heat deep skillet or Wok or dutch oven over medium-high heat. Add chicken and cook, undisturbed, for 2 minutes. Turn when beginning to lightly brown. Continue cooking, stirring occasionally, until no longer pink on the outside and just starting to brown in spots, about 2 minutes more. Transfer to a plate. Add PAM Spay as needed to pan & garlic, ginger, & healthy oil to pan and cook, stirring, until fragrant, 20-30 seconds. Add broth and bring to boil, stirring constantly. Add frozen vegetables, reduce heat to a simmer, cover and cook until the vegetables are tender-crisp, 4-6 minutes. Stir in water chestnuts and the chicken. Return to a simmering boil. Whisk the reserved sauce and add to the pan. Simmer, stirring constantly, until the sauce is thickened and the chicken is heated through, about 3 minute. [Corn Starch needs to be cooked or it will taste raw.] Serve alone or with the rice.
Number of Servings: 2 Calories: 428 per serving
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Swiss chicken divan 45 Minutes to Prepare and Cook
Ingredients
2 chicken breast 2 cup chicken broth 1/4 cup flour 2 tbsp margarine 8 oz mushrooms 1 bunch broccoli 1 tsp celery salt pepper to taste
Directions pre-cook chicken breast in water for 10 minutes. Save broth. Cut chicken into bite size pieces. Pre- cook the broccoli, it should be firm. Melt margarine add mushrooms , saute a few minutes. Add flour. Slowly add the chicken broth) may use bouillon) Pimento's are added but optional. Stir constantly until thickened. Add grated cheese. 13X9 pan sprayed with Pam , layer cooked broccoli in bottom , add chicken on top. Top with mushroom cheese mixture. Bake 350 for 30 minutes. Serves 4
Number of Servings: 4 calories: 364
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Banana Bread Pancakes Higher in Protein & Fiber and lower in Fat and Carbs than regular pancakes! 15 Minutes to Prepare and Cook
Ingredients
2 pouches - Quaker Instant Oatmeal, Weight Control, Banana Bread (or any type/flavor you like) 1/2 cup - Egg Beaters (or 2 eggs) 2/3 cup - Breakstone's Fat Free Cottage Cheese
Directions
Blend in blender and then cook in a non-stick skillet sprayed with Pam over medium-medium high heat. Makes 8 medium pancakes (about 6") Turn carefully because these pancakes are very tender. May need to cook longer than 'regular' pancakes.
If not using flavored oatmeal you may wish to add a little cinnamon, sweetner and vanilla extract or other flavorings to taste. The nutritional information is based on using Egg Beaters, any substitutions will change the nutritional content.
Number of Servings: 4 Calories: 126
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1/2 cup of chopped onion 1/2 cup of sliced celery 1/2 cup of red bell peppers 2 cloves of garlic 1/2 teaspoon of dried sage leaves 1/2 teaspoon of dried thyme leaves 2 pinches of ground nutmeg 2 cups of Vegetable stock 1 medium sweet potato cubed 1 medium russet potato cubed 1 cup of cubed butternut squash 1/2 cup of chopped mushrooms 1 cup of beans 3 tbsp of flour 1/3 cup of cold water salt N pepper
Pot Pie Pastry
1 cup of flour 1/4 tsp of baking powder 1/4 tsp of salt 4 tbsp of cold margarine 4-5 tbsp of ice water
Directions
Pastry: Combine flour, baking powder and salt in a small bowl: cut in margarine with pastry blender until mixture resembles coarse crumbs. Mix in water, 1 tbsp at a time, to form dough. Refrigerate, covered, until ready to use. Filling instructions: saute onion, celery, bell pepper and garlic until tender. Sirt in hers and cook for 1 or 2 mins. Add stock and reamining vegetables: heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, about 10 mins. 2. Heat vegetable mixture to boiling. Mix flour and cold water; sirt into boiling mixture. Boil, stirring constantly, until thickened. season to taste with salt and pepper. Pour mixture into 1.5 quart casserole dish or souffle dish. 3. Roll pastry on floured surface into circle 1 to 1 1/2 inches larger than the top of the souffle dish and place on top of dish. Fold edge of pastry under and flute or press with tines of fork. 4. Bake pie at 425 degrees until pastry is browned, about 20 mins. Cool for at least 5 mins. before serving.
Number of Servings: 6 Calories: 285
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INGREDIENTS 2 cups cooked chicken, skin removed, cut into bite-sized pieces 4 cups cabbage, shredded 1 cup mushrooms, sliced 1 cup carrots, grated 2 tablespoons cilantro, chopped 1 cucumber, thinly sliced 3 green onions, thinly sliced 1 mandarin orange or tangerine, divided into sections 1/2 cup nonfat Asian or Oriental-style salad dressing black pepper
DIRECTIONS 1. In a large bowl, combine chicken, cabbage, mushrooms, carrots, cilantro, cucumber, and dressing. Toss well. 2. Top with green onions and tangerine sections. Pepper to taste.
Calories: 125.5
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For that holiday (New Years Eve) party for those who may want a treat but are watching their weight ... here is a good one!
BLT Dip It tastes just like a BLT! 20 Minutes to Prepare and Cook
Ingredients 1 Cup Lite Sour Cream 1 Cup Lite Mayonaise 1 Package Turkey Bacon (about 14 slices) 1 Cup Shredded Lettuce 1 Cup Diced Cherry Tomatoes 1 Cup Shredded Reduced Fat Cheddar
Sea Salt Bagel Crips or other cracker to dip
Directions
Mix sour cream and mayo together. Cook up the bacon. After bacon is cooked, take half and cumble into the sour cream mixture. Reserve other half for later. Mix in bacon. Top with lettuce, tomatoes, and cheese. Crumble remianing bacon on top. Makes about 36 tablespoon size servings.
Number of Servings: 36
calories: 44
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*1.5 lbs boneless, skinless chicken breasts *1 pkg Good Seasons Italian dressing mix * 1/4 cup water * 1 8oz pkg low fat cream cheese *1 can 98% fat free cream of chicken soup *3 cups cooked white, long grain rice
Directions
*1. Place chicken in crock pot *2. Mix together Italian dressing mix and water. Pour over chicken. *3. Cover and cook on high for 4 hours OR low for 8 hours. *4. Mix together cream cheese and soup in separate bowl. *5. Carefully remove chicken from crock pot to plate. *6. Pour cream cheese/soup mixture into crock pot and mix together with dressing in bottom. *7. Return chicken to crock pot and mix gently to shred the chicken. *8. Cook on LOW until heated through.
*Serve with rice or noodles. **You may add skim or low fat milk in very small quantities to thin the sauce a little. It does not significantly affect the nutritional value if you use up to 2 tablespoons** Makes 6 servings. Approximately 2/3 cup mixture with 1/2 cup rice. This recipe can be made with FAT FREE cream cheese and it saves about 6 grams of fat.
Number of Servings: 6 calories: 327
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Mix rice cereal, ranch mix and parmesan cheese together in bowl. Dip chicken in egg whites, then in the cereal mixture to coat evenly. Arrange chicken on greased baking sheet. Bake until golden. 30 to 35 minutes.
Number of Servings: 4 calories: 246
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I don't know about you ... but I am a huge fan of casseroles ... here is a good one!
Lowfat Cheeseburger Pie
A lighter version of an old classic. Made with Heart Smart Bisquick and Ground Turkey instead of beef. You could use extra lean ground beef ... but I kind of like the ground turkey!
50 Minutes to Prepare and Cook
Ingredients
1lb extra lean ground turkey 1 cup Nonfat Cottage Cheese 1 Egg 1/2 Cup Chopped Onion 1 Clove Garlic (chopped) 3/4 Cup Kraft 2% Shredded Cheddar Cheese 2 Tbsp Worcestershire Sauce 1/4 cup water 3/4 cup of Heart Smart Bisquick (mix only) 4 Slices of Tomato
Directions
Preheat oven to 350 Brown Turkey Onion & Garlic in a pan While turkey is browning mix Bisquick and water to form a dough. (add water gradually as needed for dough)Roll dough flat enough to cover a pie pan with rolling pin. (may have extra dough). Place dough in pie pan Mix Worcestershire Sauce in with turkey mixture In a separate bowl, mix cottage cheese with egg Pour turkey mixture into pie pan Pour Cottage Cheese mixture over turkey Top with Shredded Cheddar Cheese Then place Tomato Slices on top and bake at 350 for 30-40 minutes.
Number of Servings: 8 calories: 164
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I love Tuna Casserole .... not many share this love ... but anyway ... I especially love it during lent ... easy to make ... not much clean up involved ... so here is a low-fat version ...
Solais Tuna Noodle Casserole 45 Minutes to Prepare and Cook
Ingredients
3 stalks celery, diced 1 mediu onion, diced 2 cloves garlic, diced 1 T olive oil 6 oz whole wheat rotini, cooked 1 can Albacore tuna in water 1 can Healthy Choice cream of mushroom soup 1 cup shredded low fat cheese
Directions
Saute onions, celery, garlic, in olive oil. Mix together all ingredients in a casserole, top with cheese, and bake in a 375 oven for 30 mins or utnil cheese on top is bubbly and lightly browned. Makes 4-6 servings.
Number of Servings: 6 calories: 249
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Pecan Crusted Tilapia 21 Minutes to Prepare and Cook
Ingredients
1oz pecan pieces 4T bread crumbs, 2T flour,1/2tsp season salt 1/4cup milk, 1/4 c egg sub. 2 T FF Promise 2 to 4 Tilapia filets
Directions
Chop pecans carefully, combine with bread crumbs. Place flour in a second bowl. Combine egg and milk in third bowl. Preheat large pan on medium. Sprinkle both sides of fish with seasoned salt. Dip both sides fillets in flour then dip in egg mixture. Lastly, dip into pecan mixture. Melt Promise in pan, swirl to coat. ADd fish cook 2-3 min on each side until golden
Number of Servings: 2 calories: 282
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Serves: 8 Serving Size: 1.25 oz salad mix and 2 oz turkey
For a filling and fresh lunch, combine mango, turkey, and spinach!
INGREDIENTS 1/4 cup plain non-fat yogurt 2 tablespoons creamy peanut butter 1 tablespoon packed brown sugar 1-1/2 teaspoons low-sodium soy sauce 1/8 teaspoon ground ginger 1/8 teaspoon hot pepper sauce 1 bag (10 ounces) mixed salad greens, chilled
1 pound honey roasted deli turkey breast, cut into thin strips 1 mango, peeled and cut into 1/2-inch cubes 1 cup red bell pepper, seeded and chopped 3/4 cup green onions, sliced 4 Tablespoons lightly salted roasted peanuts, coarsely chopped
DIRECTIONS 1. In small microwave-safe bowl, combine yogurt, peanut butter, brown sugar, soy sauce, ginger and hot sauce. Loosely cover with plastic wrap and microwave at 50% power 1 to 1-1/2 minutes, until brown sugar is dissolved. Allow to cool while preparing salad. In large bowl, combine chilled salad greens, turkey, mango, bell pepper and onion.
2. To serve, combine salad and dressing, tossing to coat. Top with peanuts.
If fresh mango is unavailable, look for jars of peeled and sliced mango in the produce department. Cut slices into cubes to equal 2 cups.
Calories: 180
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INGREDIENTS 1 medium banana, peeled and cut into chunks 1 large seedless orange, peeled and sliced 2 cups plain or vanilla-flavored soy milk 1 teaspoon powdered ginger 3 or 4 ice cubes
DIRECTIONS 1. Place all ingredients except ice cubes in blender. Cover and blend on high speed for 15 seconds or until smooth. 2. Add ice cubes, cover and blend for 15 seconds more or until well blended. 3. Serve immediately.
Calories: 288
__________________
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A sure family favorite, make the night before and pop into the oven.
INGREDIENTS 12 ounces Light (50% less fat) breakfast sausage 1 teaspoon poultry seasoning 4-1/2 cups sourdough bread cubes or croutons 8 ounces shredded reduced fat sharp cheddar cheese 1 teaspoon mustard powder 2 large whole eggs 4 egg whites OR 1/2 cup egg substitute 2 cups low fat milk
DIRECTIONS 1. Crumble sausage into a medium nonstick skillet. Cook over medium heat until nicely brown, breaking up into bits with spatula as it cooks. Sprinkle with poultry seasoning. Coat a 9 x 13 inch baking dish with canola cooking spray and set aside.
2. Add sausage to large bowl along with toasted bread squares, cheese, mustard powder and salt, if desired. Add whole eggs, egg whites (or egg substitute) and milk to mixing bowl, and beat on medium-low speed until smooth and completely blended.
3. Drizzle egg-milk mixture over the sausage and bread mixture; stir to blend. Pour into the prepared baking dish, spread top evenly, cover with foil, then chill in the refrigerator for 8 hours or overnight.
4. Preheat oven to 350 degrees and bake, covered in foil, for 45 minutes. Uncover the foil, and reduce the temperature to 325 degrees. Bake for about 20 minutes longer or until set.
Calories: 283
__________________
I want everyone to stop and think about one thing ... Joe Pilchesky is not a lawyer ... he's just a guy playing a lawyer on the internet. Please don't trust your legal needs to this man.
Courtesy of the NLHB, part of the National Institutes of Health and the U.S. Department of Health and Human Services (www.nhlbi.nih.gov).
INGREDIENTS 1/2 lb lasagna noodles, cooked in unsalted water 3/4 c part-skim mozzarella cheese, grated 1-1/2 c fat free cottage cheese 1/4 c Parmesan cheese, grated 1-1/2 c raw zucchini, sliced 2-1/2 c no salt added tomato sauce 2 tsp basil, dried 2 tsp oregano, dried 1/4 c onion, chopped 1 clove garlic 1/8 tsp black pepper
DIRECTIONS 1. Preheat oven to 350 F. Lightly spray 9- by 13-inch baking dish with vegetable oil spray.
2. In small bowl, combine 1/8 cup mozzarella and 1 tablespoon Parmesan cheese. Set aside.
3. In medium bowl, combine remaining mozzarella and Parmesan cheese with all of the cottage cheese. Mix well and set aside.
4. Combine tomato sauce with remaining ingredients. Spread thin layer of tomato sauce in bottom of baking dish. Add a third of noodles in single layer. Spread half of cottage cheese mixture ontop. Add layer of zucchini.
5. Repeat layering. Add thin coating of sauce. Top with noodles, sauce, and reserved cheese mixture. Cover with aluminum foil.
6. Bake for 30-40 minutes. Cool for 10-15 minutes.
Calories: 258
__________________
I want everyone to stop and think about one thing ... Joe Pilchesky is not a lawyer ... he's just a guy playing a lawyer on the internet. Please don't trust your legal needs to this man.
Serve these meatballs as a main course or serve smaller portions as an appetizer.Recipe courtesy of National Pork Board.
INGREDIENTS 1 pound ground pork 1 tablespoon onion flakes 3/4 cup crushed corn flakes 1/2 teaspoon salt 1/8 teaspoon ground black pepper 1 egg 1/4 cup ketchup 3 tablespoons brown sugar 1 teaspoon dry mustard
DIRECTIONS 1. Heat oven to 375 degrees F.
2. In a large bowl, combine ground pork, onion flakes, corn flakes, salt, pepper and egg.
3. In a small bowl stir together ketchup, brown sugar and dry mustard. Spoon 2 tablespoons of the ketchup mixture into the pork and mix well.
4. Spray muffin tin with vegetable cooking spray. Form 6 meatballs and place in muffin tin. Coat the top of each meatball with the remaining ketchup mixture.
5. Bake for 30 minutes at 375 degrees F., until nicely browned and glazed.
NUTRITION INFO Calories: 287 Fat: 16.4 g Carbohydrates: 13.8 g Protein: 20.7 g
__________________
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If you've never tried whole wheat pasta, this is the dish that will make you switch to it!
INGREDIENTS 1/2 lb. lean ground turkey 1 bell pepper, seeded and thinly sliced 1 tablespoon paprika 1 can (14.5 oz.) crushed tomatoes 1 can (14.5 oz.) vegetable stock 2 cups uncooked whole wheat pasta 2 cups broccoli florets 1 cup cauliflower florets
DIRECTIONS 1. Crumble ground turkey into skillet. Brown over medium-high heat for 2 minutes, stirring occasionally. Add pepper strips and paprika, cook for 2 more minutes.
2. Add crushed tomatoes, broth, and pasta to the skillet. Bring mixture to a boil, reduce heat, over, and simmer for 15 minutes.
3. Remove lid (be careful, the skillet and steam are hot!) and arrange broccoli and cauliflower over the pasta. Replace lid and cook for 10 more minutes.
NUTRITION INFO Calories: 178 Fat: 4.4 g Carbohydrates: 24.8 g Protein: 12.8 g
__________________
I want everyone to stop and think about one thing ... Joe Pilchesky is not a lawyer ... he's just a guy playing a lawyer on the internet. Please don't trust your legal needs to this man.
This one is a dinner in itself ... just do up some steamed veggies ... your favorite and you are good to go!
Slow Cooker Ham and Scalloped Potatoes 620 Minutes to Prepare and Cook
Ingredients
1 1/2 lbs 98% fat-free ham, cut into 8 pieces 8-10 medium sized potatoes, thinly sliced 2 onions, peeled and thinly sliced 1/2 tsp salt 1/4 tsp black pepper, or more according to taste 1 cup fat-free shredded cheddar cheese 10 3/4 oz can 98% fat-free cream of celery soup paprika
Directions
1. Layer half of ham, potatoes, and onions in slow cooker. 2. Sprinkle with half the salt and pepper, and then half the shredded cheese. 3. Repeat layers. 4. Spoon undiluted soup over ingredients. 5. Cook on low 8-10 hour or high 4 hours.
Number of Servings: 8
Calories: 286
-- Edited by LusOnlyVoice at 11:35, 2008-12-06
Good recipe for the oven roasted vegetables.
I also like to eat roasted vegetables.
Thanks for sharing the recipe for the oven roasted vegetables.
