This Chicken Parmesan is made lower in fat by not frying. Tomato sauce is really good for you, too, so this makes a nice heart healthy dish. Serve over whole-wheat noodles with a side salad.
Chicken Parmesan
Ingredients:
4 boneless, skinless chicken breasts
2 c tomato or spaghetti sauce
1/2 c reduced-fat shredded mozzarella cheese
Garlic powder
1/4 c freshly chopped basil or 2 tsp dried basil
Preheat oven to 450 degrees. Spray a baking pan with cooking spray. Pour 1 cup of tomato sauce on the bottom of the pan and layer the chicken on top. Pour the other cup of sauce over the chicken and sprinkle the mozzarella cheese and parmesan evenly over the top.
Cover with foil and bake for 30 minutes until bubbly. Sprinkle with garlic powder and garnish with basil.
Saturday, May 31, 2008
Friday, May 30, 2008
This is another recipe that one of my daughter's gave me. It's so good and makes you feel like you're eating at a fancy restaurant. Serve with tossed salad and baked potato.
DILL SALMON WITH CHIVE SAUCE
½ c reduced fat salad dressing
¼ c chopped chives
2 t thyme leaves
2 t dill
¼ t salt
1/8 t pepper
¼ c dry white wine or chicken broth
Mix all ingredients together, except for wine or chicken broth. Reserve 1/3 cup of mixture and set aside for salmon topping or dip. Add the wine or chicken broth to the remaining 2/3 cup of spice mixture; stir, and brush on one pound piece of salmon. Bake in a 350 ยบ oven for about 30 minutes or until salmon flakes easily when tested with a fork.
DILL SALMON WITH CHIVE SAUCE
½ c reduced fat salad dressing
¼ c chopped chives
2 t thyme leaves
2 t dill
¼ t salt
1/8 t pepper
¼ c dry white wine or chicken broth
Mix all ingredients together, except for wine or chicken broth. Reserve 1/3 cup of mixture and set aside for salmon topping or dip. Add the wine or chicken broth to the remaining 2/3 cup of spice mixture; stir, and brush on one pound piece of salmon. Bake in a 350 ยบ oven for about 30 minutes or until salmon flakes easily when tested with a fork.
Thursday, May 29, 2008
This takes a little time, but is worth the effort; and you've got everything you need in one dish. I just add sliced french bread rubbed with a garlic clove and warmed in the microwave or toasted in the oven. I like mine toasted!
BEEF AND SPINACH LASAGNA
Ingredients:
1 T olive oil
1 large onion, chopped
1 lb lean ground beef
3 garlic cloves, minced
1 package (16 oz.) frozen chopped spinach, thawed, drained and squeezed dry
1/3 c flour
3 c skim milk
1/2 t salt
1/4 t pepper
1/8 t cayenne pepper
1 jar (26 oz.) spaghetti sauce, divided
12 lasagna noodles, divided
1 1/2 cups shredded part-skim mozzarella cheese, divided
Preheat oven to 375 degrees. Heat oil in a large skillet over medium heat. Add onion until browned, stirring occasionally. Add ground beef and cook until beef is no longer pink. Stir in garlic and spinach. Reduce heat, cover and cook 3 minutes or until spinach is tender. Set aside.
Combine flour, milk, salt, black pepper and red pepper in a small saucepan, stirring with a whisk. Bring to a boil over medium-high heat, stirring frequently. Reduce heat and simmer 1 minute, stirring frequently. Add 2 cups milk mixture to spinach mixture. Cover remaining milk mixture and set aside.
Spread 1/2 cup spaghetti sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 lasagna noodles over sauce; top with half of spinach mixture. Top with 3 lasagna noodles, 1 cup spaghetti sauce and 3/4 cup cheese. Layer 3 more lasagna noodles, remaining spinach mixture and remaining 3 lasagna noodles. Top with remaining spaghetti sauce. Pour reserved milk mixture over the top and sprinkle with remaining 3/4 cup cheese.
Bake for 50 minutes or until lasagna is browned on top.
BEEF AND SPINACH LASAGNA
Ingredients:
1 T olive oil
1 large onion, chopped
1 lb lean ground beef
3 garlic cloves, minced
1 package (16 oz.) frozen chopped spinach, thawed, drained and squeezed dry
1/3 c flour
3 c skim milk
1/2 t salt
1/4 t pepper
1/8 t cayenne pepper
1 jar (26 oz.) spaghetti sauce, divided
12 lasagna noodles, divided
1 1/2 cups shredded part-skim mozzarella cheese, divided
Preheat oven to 375 degrees. Heat oil in a large skillet over medium heat. Add onion until browned, stirring occasionally. Add ground beef and cook until beef is no longer pink. Stir in garlic and spinach. Reduce heat, cover and cook 3 minutes or until spinach is tender. Set aside.
Combine flour, milk, salt, black pepper and red pepper in a small saucepan, stirring with a whisk. Bring to a boil over medium-high heat, stirring frequently. Reduce heat and simmer 1 minute, stirring frequently. Add 2 cups milk mixture to spinach mixture. Cover remaining milk mixture and set aside.
Spread 1/2 cup spaghetti sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 lasagna noodles over sauce; top with half of spinach mixture. Top with 3 lasagna noodles, 1 cup spaghetti sauce and 3/4 cup cheese. Layer 3 more lasagna noodles, remaining spinach mixture and remaining 3 lasagna noodles. Top with remaining spaghetti sauce. Pour reserved milk mixture over the top and sprinkle with remaining 3/4 cup cheese.
Bake for 50 minutes or until lasagna is browned on top.
Wednesday, May 28, 2008
Okay, I never said everything I make is fancy and difficult. Tonight I went so easy-I seem to be doing that a lot lately. But it is truly a light and refreshing summer meal. It was also perfect because I had leftovers to use.
TUNA MELTS
12 oz canned tuna in water
1/4 c light mayonnaise
salt and pepper to taste
2 T finely chopped onion
4 large tomato slices
4 slices 2% cheddar cheese (1 oz each)
2 hamburger buns
Drain tuna completely. Stir in mayonnaise and onion. Season with salt and pepper.
Open hamburger buns and place on a cookie sheet. Spoon 1/4 of the tuna mixture on each of the 4 hamburger buns. Place a tomato slice on each and top with a slice of cheese.
Place under broiler on high and watch closely until cheese begins to bubble but not brown.
In addition to leftover hamburger buns, I had leftover fruit and vegetables. On the side of these open sandwiches, we had cut up strawberries, which are extremely sweet right now. I also put a blend of raw, cut up cauliflower, broccoli, and carrots topped with 1 T per plate of light ranch dressing, rather than using as a dip. It was like a little veggie salad. We left the table filling fullfilled, not overfilled.
TUNA MELTS
12 oz canned tuna in water
1/4 c light mayonnaise
salt and pepper to taste
2 T finely chopped onion
4 large tomato slices
4 slices 2% cheddar cheese (1 oz each)
2 hamburger buns
Drain tuna completely. Stir in mayonnaise and onion. Season with salt and pepper.
Open hamburger buns and place on a cookie sheet. Spoon 1/4 of the tuna mixture on each of the 4 hamburger buns. Place a tomato slice on each and top with a slice of cheese.
Place under broiler on high and watch closely until cheese begins to bubble but not brown.
In addition to leftover hamburger buns, I had leftover fruit and vegetables. On the side of these open sandwiches, we had cut up strawberries, which are extremely sweet right now. I also put a blend of raw, cut up cauliflower, broccoli, and carrots topped with 1 T per plate of light ranch dressing, rather than using as a dip. It was like a little veggie salad. We left the table filling fullfilled, not overfilled.
Tuesday, May 27, 2008
I know, I know... macaroni and cheese isn't low-fat. But we all need the occasional macaroni and cheese casserole and this fits the need without the excessive fat and calories.
MACARONI & CHEESE
12 oz uncooked macaroni, elbow type
1/2 c fat-free sour cream
12 oz fat free evaporated milk
8 oz low-fat cheddar cheese
1 T Dijon mustard
1/4 t salt
1/4 t pepper
1/8 t ground nutmeg
2 T dried bread crumbs
2 T grated parmesan cheese
Preheat ovn to 350 degrees. Cook pasta according to package directions without added fat or salt; drain and transfer to a large bowl. Stir in sour cream while pasta is still hot and set aside.
Heat milk in a small saucepan over medium heat until scalded (little bubbles form just around the edge). Reduce heat to low, add cheese and simmer until cheese melts, stirring constantly with a wire whisk, about 2 minutes. Remove from heat and stir in mustard, salt, pepper, and nutmeg.
Add cheese mixture to pasta; mix well. Transfer to a 3-4-quart casserole dish. Combine bread crumbs and parmesan cheese; sprinkle over pasta.
Bake until top is golden; about 30 minutes.
SPINACH SALAD
I will give this recipe for a single serving and it can be multiplied as needed
1 c of baby spinach leaves
2 T dried cherries or cherry Craisins
2 orange sections peeled and cut up in bite size pieces
2 T finely chopped candied walnuts
Place chopped walnuts in a small skillet or pan with 1 T butter and 1/2 T brown sugar. Heat and stir over medium heat until walnuts are coated and butter and sugar have dissolved and just begun to caramelize. Remove from heat quickly (this will burn easily) and put on a paper towel to absorb excess butter.
Place spinach, cherries and oranges on a serving plate while walnuts cool. Sprinkle walnuts over spinach mixture and drizzle with about 1 T of a light raspberry vinaigrette. This tastes like you're having dessert. YUM!!!
MACARONI & CHEESE
12 oz uncooked macaroni, elbow type
1/2 c fat-free sour cream
12 oz fat free evaporated milk
8 oz low-fat cheddar cheese
1 T Dijon mustard
1/4 t salt
1/4 t pepper
1/8 t ground nutmeg
2 T dried bread crumbs
2 T grated parmesan cheese
Preheat ovn to 350 degrees. Cook pasta according to package directions without added fat or salt; drain and transfer to a large bowl. Stir in sour cream while pasta is still hot and set aside.
Heat milk in a small saucepan over medium heat until scalded (little bubbles form just around the edge). Reduce heat to low, add cheese and simmer until cheese melts, stirring constantly with a wire whisk, about 2 minutes. Remove from heat and stir in mustard, salt, pepper, and nutmeg.
Add cheese mixture to pasta; mix well. Transfer to a 3-4-quart casserole dish. Combine bread crumbs and parmesan cheese; sprinkle over pasta.
Bake until top is golden; about 30 minutes.
SPINACH SALAD
I will give this recipe for a single serving and it can be multiplied as needed
1 c of baby spinach leaves
2 T dried cherries or cherry Craisins
2 orange sections peeled and cut up in bite size pieces
2 T finely chopped candied walnuts
Place chopped walnuts in a small skillet or pan with 1 T butter and 1/2 T brown sugar. Heat and stir over medium heat until walnuts are coated and butter and sugar have dissolved and just begun to caramelize. Remove from heat quickly (this will burn easily) and put on a paper towel to absorb excess butter.
Place spinach, cherries and oranges on a serving plate while walnuts cool. Sprinkle walnuts over spinach mixture and drizzle with about 1 T of a light raspberry vinaigrette. This tastes like you're having dessert. YUM!!!
Monday, May 26, 2008
It's Memorial Day and we had most of the typical picnic fare with lots of fresh fruit and grilled corn on the cob. I still like to make my desserts, so will post our dessert for the day.
LEMON POPPY SEED CAKE
2 c white flour
3/4 c sugar
1 T poppy seeds
2 t baking powder
1/4 t baking soda
1/4 t salt
3/4 c unsweetened applesauce
1 t lemon zest (grated lemon rind)
1/4 c fresh lemon juice (1-2 lemons)
2 1/2 T canola oil
2 T light corn syrup
1 t lemon extract
4 egg whites (dispose of yolks or save for another use if you wish)
Preheat oven to 350 degrees. Lightly spray a 9-inch round cake pan with canola or olive oil spray. Set aside.
In a medium bowl, combine applesauce, lemon rind, lemon juice, canola oil, corn syrup, and lemon extract. Add flour, sugar, poppy seeds, baking powder, baking soda, and salt. Mix until combined and set aside.
In a large bowl, beat the egg whites with an electric mixer until they form stiff peaks. Using a rubber scraper, fold the batter into the eg whites. Pour into the prepared cake pan and smooth the top.
Bake for 30 minutes, or until a toothpick inserted in the center comes out clean. Cool in pan for 10 minutes, loosen sides of cake, and invert onto a cooling rack.
LEMON POPPY SEED CAKE
2 c white flour
3/4 c sugar
1 T poppy seeds
2 t baking powder
1/4 t baking soda
1/4 t salt
3/4 c unsweetened applesauce
1 t lemon zest (grated lemon rind)
1/4 c fresh lemon juice (1-2 lemons)
2 1/2 T canola oil
2 T light corn syrup
1 t lemon extract
4 egg whites (dispose of yolks or save for another use if you wish)
Preheat oven to 350 degrees. Lightly spray a 9-inch round cake pan with canola or olive oil spray. Set aside.
In a medium bowl, combine applesauce, lemon rind, lemon juice, canola oil, corn syrup, and lemon extract. Add flour, sugar, poppy seeds, baking powder, baking soda, and salt. Mix until combined and set aside.
In a large bowl, beat the egg whites with an electric mixer until they form stiff peaks. Using a rubber scraper, fold the batter into the eg whites. Pour into the prepared cake pan and smooth the top.
Bake for 30 minutes, or until a toothpick inserted in the center comes out clean. Cool in pan for 10 minutes, loosen sides of cake, and invert onto a cooling rack.
Sunday, May 25, 2008
Happy Memorial Day Weekend! My husband will be working tomorrow, so we had all the kids over today for a cookout. Turkey burgers are one of my favorites. And you can't have a Memorial Day picnic without fresh honeydew and cantaloupe melon and an assortment of berries. We also had vegetable pizza and the Applesauce cookies I made a couple of days ago.
TURKEY BURGERS
1 pound lean ground turkey (or ground turkey breast for extra lean)
1/2 medium red onion, chopped
2 egg whites
2 T chopped parsley
1 medium minced garlic clove
1/2 t ground tarragon
1/2 t salt
1/4 t pepper
Whole wheat buns
Mix turkey, onion,egg, parsley, garlic, tarragon, salt, and pepper. Form into 4 burgers (or 6 if you prefer smaller burgers). Place on medium grill and cook until done on one side, turn and cook on other side. Watch carefully, because they might not look done due to the light color. If you overcook they can dry out. Place burgers on whole wheat buns and top with your favorite condiments. Lettuce and tomato add a nice touch. Enjoy!
VEGETABLE PIZZA
1 tube reduced-fat refrigerated crescent rolls
Spread in small-size jelly roll pan, pinching seams together. Cook at 375 degrees for about 10 minutes or until a light golden color.
Meanwhile, mix together 6 oz neufchatel cheese with 1/2 cup deli prepared spinach dip. Spread over prepared crust after it has cooled.
Top with finely chopped tomatoes, broccoli, cauliflower, and carrots. May add other chopped vegetables as desired. Cover until top has enough vegetables to adhere to the cheese topping without falling off. Refrigerate until ready to serve.
TURKEY BURGERS
1 pound lean ground turkey (or ground turkey breast for extra lean)
1/2 medium red onion, chopped
2 egg whites
2 T chopped parsley
1 medium minced garlic clove
1/2 t ground tarragon
1/2 t salt
1/4 t pepper
Whole wheat buns
Mix turkey, onion,egg, parsley, garlic, tarragon, salt, and pepper. Form into 4 burgers (or 6 if you prefer smaller burgers). Place on medium grill and cook until done on one side, turn and cook on other side. Watch carefully, because they might not look done due to the light color. If you overcook they can dry out. Place burgers on whole wheat buns and top with your favorite condiments. Lettuce and tomato add a nice touch. Enjoy!
VEGETABLE PIZZA
1 tube reduced-fat refrigerated crescent rolls
Spread in small-size jelly roll pan, pinching seams together. Cook at 375 degrees for about 10 minutes or until a light golden color.
Meanwhile, mix together 6 oz neufchatel cheese with 1/2 cup deli prepared spinach dip. Spread over prepared crust after it has cooled.
Top with finely chopped tomatoes, broccoli, cauliflower, and carrots. May add other chopped vegetables as desired. Cover until top has enough vegetables to adhere to the cheese topping without falling off. Refrigerate until ready to serve.
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