How cool do these look? And a new way to serve my family chicken!
INGREDIENTS
4 cups shredded chicken
1cup shredded cheddar cheese
2 eggs
1/4 chopped onion
1-2 tsp. ground flax or breadcrumbs
seasoning to taste
DIRECTIONS
Shred left over chicken breast, add 1 cup shredded cheddar cheese, onion, flax,breadcrumbs. Add seasoning. You can mix or throw this in a food processor or other mixer (I bet I'll use my Kitchen Aid mixer) Form into 4 OZ patties, fry with EVOO or Pam. Serve with Low Fat or Fat Free Sour cream on top
Maybe I'll serve with some bread and orange marmalade and we can all pretend we are at Le Madeline or a bistro in Epcot!
Tuesday, May 25, 2010
Vegetarian Chili
Not very summery, but a good thing to take to work to warm up for lunch.
Alyson's Vegetarian Chili
INGREDIENTS
1 (15 oz) can pinto beans - drained and rinsed
1 (15 oz) can black beans - drained and rinsed
1 (15 oz) can light red kidney beans - drained and rinsed
1 (15oz) can dark red kidney beans - drained and rinsed
2 (28 oz) cans crushed tomatoes
1 (28 oz) can diced tomatoes
2 cups celery, diced
1 small red bell pepper, diced
1 small yellow bell pepper, diced
1 medium red onion, diced
2 T ground cumin
3 T garlic powder
4 T chili powder
Grated cheese and sour cream for garnish
DIRECTIONS
Heat a large sauté pan over medium high heat, spraying with cooking spray. Cook vegetables until they are slightly soft - about 6-7 minutes.
Meanwhile, combine tomatoes, beans and spices in a large dutch oven or slow cooker. When vegetables are done, add them to the mixture and combine thoroughly.
For Dutch Oven: Simmer for 3-4 hours on low, stirring every so often.
For Slow Cooker: Simmer for 6-7 hours on high.
Number of Servings: 8
Alyson's Vegetarian Chili
INGREDIENTS
1 (15 oz) can pinto beans - drained and rinsed
1 (15 oz) can black beans - drained and rinsed
1 (15 oz) can light red kidney beans - drained and rinsed
1 (15oz) can dark red kidney beans - drained and rinsed
2 (28 oz) cans crushed tomatoes
1 (28 oz) can diced tomatoes
2 cups celery, diced
1 small red bell pepper, diced
1 small yellow bell pepper, diced
1 medium red onion, diced
2 T ground cumin
3 T garlic powder
4 T chili powder
Grated cheese and sour cream for garnish
DIRECTIONS
Heat a large sauté pan over medium high heat, spraying with cooking spray. Cook vegetables until they are slightly soft - about 6-7 minutes.
Meanwhile, combine tomatoes, beans and spices in a large dutch oven or slow cooker. When vegetables are done, add them to the mixture and combine thoroughly.
For Dutch Oven: Simmer for 3-4 hours on low, stirring every so often.
For Slow Cooker: Simmer for 6-7 hours on high.
Number of Servings: 8
Chicken casserole
Again, love Chef Meg and can't wait to use up the chopped broccoli that is in my freezer!
Chef Meg's Healthy Chicken Vegetable Casserole
INGREDIENTS
12 oz chicken breasts, boneless and skinless, poached, and cubed into 1/2 inch squares
2 T all purpose flour
2 T butter, unsalted
10 oz skim milk
1 pinch white pepper
1 t Italian seasoning
1 T parmesan cheese, grated
7 oz penne pasta, whole wheat
2 yellow or orange bell peppers, chopped
1 zucchini, chopped
2 heads, approx. 12 ounces broccoli, chopped (I'll use some frozen broccoli)
1/3 c monterey jack cheese
nonstick cooking spray
DIRECTIONS
Place chicken breasts in a small saucepan with a lid. Cover chicken with cool water. Place saucepan over a burner on low to moderate heat. Bring to a simmer; cover with lid and poach for approximately 20 minutes or until chicken is cooked. (This step can be done the night before.)
Prepare the white sauce by placing the butter in a small sauce pot that has been preheated over medium heat. Once the butter foams, add flour and stir for 1 minute; try not to let the mixture turn brown. Add milk to the mixture and continue to stir until it starts to bubble. Reduce heat and simmer for 10 minutes. Add pepper, Italian seasoning and parmesan cheese to the sauce. Stir to combine. Cook pasta according to package directions. While pasta is cooking, preheat oven to 350 degrees. During the last minute of the pasta's cooking, add the chopped broccoli to the water. Allow to simmer for one minute.
Drain the pasta and broccoli. Spritz the bottom and sides of a 9 X 13 oven-proof casserole dish with nonstick cooking spray.
In a large bowl, combine the pasta and broccoli with the chicken and chopped vegetables; cover with the sauce. Place in the baking dish. Sprinkle with the Monterey jack cheese and cover with foil.
Bake for 20 minutes; remove foil and continue to bake until cheese is melted.
Number of Servings: 6
Chef Meg's Healthy Chicken Vegetable Casserole
INGREDIENTS
12 oz chicken breasts, boneless and skinless, poached, and cubed into 1/2 inch squares
2 T all purpose flour
2 T butter, unsalted
10 oz skim milk
1 pinch white pepper
1 t Italian seasoning
1 T parmesan cheese, grated
7 oz penne pasta, whole wheat
2 yellow or orange bell peppers, chopped
1 zucchini, chopped
2 heads, approx. 12 ounces broccoli, chopped (I'll use some frozen broccoli)
1/3 c monterey jack cheese
nonstick cooking spray
DIRECTIONS
Place chicken breasts in a small saucepan with a lid. Cover chicken with cool water. Place saucepan over a burner on low to moderate heat. Bring to a simmer; cover with lid and poach for approximately 20 minutes or until chicken is cooked. (This step can be done the night before.)
Prepare the white sauce by placing the butter in a small sauce pot that has been preheated over medium heat. Once the butter foams, add flour and stir for 1 minute; try not to let the mixture turn brown. Add milk to the mixture and continue to stir until it starts to bubble. Reduce heat and simmer for 10 minutes. Add pepper, Italian seasoning and parmesan cheese to the sauce. Stir to combine. Cook pasta according to package directions. While pasta is cooking, preheat oven to 350 degrees. During the last minute of the pasta's cooking, add the chopped broccoli to the water. Allow to simmer for one minute.
Drain the pasta and broccoli. Spritz the bottom and sides of a 9 X 13 oven-proof casserole dish with nonstick cooking spray.
In a large bowl, combine the pasta and broccoli with the chicken and chopped vegetables; cover with the sauce. Place in the baking dish. Sprinkle with the Monterey jack cheese and cover with foil.
Bake for 20 minutes; remove foil and continue to bake until cheese is melted.
Number of Servings: 6
Slow cooker lasagna
Chef Meg's Slow Cooker Lasagna
I love Chef Meg--she is a contributor to a lot of great recipe websites and has healthy things to contribute. I am a little hesitant about cooking with eggplant, since I've only tried one eggplant recipe before, but I'm not going to skip it in this recipe.
*Review: I made this recipe for my family and it was not a big hit. Three of the five people in my house refused to eat any or more than a bite. I assembled it the night before (using regular lasagna noodles) and put the crock pot in the fridge. Then, it was ready to crock the next day, slowly. It was all OK, but was missing something. My husband suggested using Italian sausage instead of ground beef, and I may try that next time. Either that or add some Italian seasoning, basil, or more red pepper. I also think that you could substitute squash or zucchini for the eggplant and be fine.
INGREDIENTS
16 oz (1 lb) ground beef,
2 c eggplant, diced (no need to peel it) <--- I'm going to peel it.
1 jar marinara sauce (I will use Classico's Tomato Basil since it does not have added sugar)
1/4 t red pepper flakes
2 t dried thyme
1 1/4 c water
15 oz. ricotta cheese, part skim
1 T parsley chopped
1/4 c egg substitute(or 1 egg white)
1 c shredded Italian blend cheese (or mozzarella)
6 lasagna noodles, dried, no boil variety
DIRECTIONS
Brown the ground beef in a skillet over moderate heat; drain any excess fat. Stir in red pepper flakes, thyme, tomato sauce, eggplant, and water. In a bowl combine the egg substitute, ricotta, Italian cheese blend, and parsley. Place enough meat sauce to cover the bottom of slow cooker. Top with 2-3 noodles, broken to cover the meat sauce. Repeat layer. Top second layer with cheese mixture and finish with a top layer of the meat mixture. Cover and set slow cooker on low. Cook for 3 1/2 to 4 hours.
Number of Servings: 8
I love Chef Meg--she is a contributor to a lot of great recipe websites and has healthy things to contribute. I am a little hesitant about cooking with eggplant, since I've only tried one eggplant recipe before, but I'm not going to skip it in this recipe.
*Review: I made this recipe for my family and it was not a big hit. Three of the five people in my house refused to eat any or more than a bite. I assembled it the night before (using regular lasagna noodles) and put the crock pot in the fridge. Then, it was ready to crock the next day, slowly. It was all OK, but was missing something. My husband suggested using Italian sausage instead of ground beef, and I may try that next time. Either that or add some Italian seasoning, basil, or more red pepper. I also think that you could substitute squash or zucchini for the eggplant and be fine.
INGREDIENTS
16 oz (1 lb) ground beef,
2 c eggplant, diced (no need to peel it) <--- I'm going to peel it.
1 jar marinara sauce (I will use Classico's Tomato Basil since it does not have added sugar)
1/4 t red pepper flakes
2 t dried thyme
1 1/4 c water
15 oz. ricotta cheese, part skim
1 T parsley chopped
1/4 c egg substitute(or 1 egg white)
1 c shredded Italian blend cheese (or mozzarella)
6 lasagna noodles, dried, no boil variety
DIRECTIONS
Brown the ground beef in a skillet over moderate heat; drain any excess fat. Stir in red pepper flakes, thyme, tomato sauce, eggplant, and water. In a bowl combine the egg substitute, ricotta, Italian cheese blend, and parsley. Place enough meat sauce to cover the bottom of slow cooker. Top with 2-3 noodles, broken to cover the meat sauce. Repeat layer. Top second layer with cheese mixture and finish with a top layer of the meat mixture. Cover and set slow cooker on low. Cook for 3 1/2 to 4 hours.
Number of Servings: 8
Banana Raisin muffins
Cannot wait to try these with all the frozen bananas I have cluttering up my freezer!
INGREDIENTS
• 1/4 cup sugar
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 1 1/2 cups whole wheat flour
• 1/4 cup olive oil
• 1/4 cup 1% milk
• 2 medium bananas, mashed (around 1 cup)
• 1 teaspoon vanilla extract
• 1/3 cup raisins
DIRECTIONS
1. Preheat oven to 375º F.
2. Measure sugar, baking soda, salt and flour into a bowl. Stir well to combine ingredients.
3. Add oil, milk, mashed bananas and vanilla; mix just until flour is moistened.
4. Fold in raisins.
5. Use a non-stick muffin pan, or muffin papers. Fill muffin cups 2/3 full with batter.
6. Bake 15-20 minutes or until golden brown. Remove from pan right away.
Makes 6 muffins, one per serving.
INGREDIENTS
• 1/4 cup sugar
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 1 1/2 cups whole wheat flour
• 1/4 cup olive oil
• 1/4 cup 1% milk
• 2 medium bananas, mashed (around 1 cup)
• 1 teaspoon vanilla extract
• 1/3 cup raisins
DIRECTIONS
1. Preheat oven to 375º F.
2. Measure sugar, baking soda, salt and flour into a bowl. Stir well to combine ingredients.
3. Add oil, milk, mashed bananas and vanilla; mix just until flour is moistened.
4. Fold in raisins.
5. Use a non-stick muffin pan, or muffin papers. Fill muffin cups 2/3 full with batter.
6. Bake 15-20 minutes or until golden brown. Remove from pan right away.
Makes 6 muffins, one per serving.
A different taco salad
1 lb ground beef, browned
2 c. salsa
1/4 c. cilantro
Mix above and serve with the following (I let everyone assemble their own so we each get what we like)
lettuce
plum tomatoes
cheese
tortilla chips
green onions
black olives
sour cream
chopped avocado
2 c. salsa
1/4 c. cilantro
Mix above and serve with the following (I let everyone assemble their own so we each get what we like)
lettuce
plum tomatoes
cheese
tortilla chips
green onions
black olives
sour cream
chopped avocado
Veggie Kebabs
cut up:
Zucchini
Squash
Cherry Tomatoes
Button Mushrooms
Green Pepper
Marinate in:
2 T red wine vinegar
2 T lemon juice
3 T olive oil
1 T basil
1 T parsley
1 T dijon mustard
2 cloves of garlic
skewer and grill for 10 or 15 minutes.
Zucchini
Squash
Cherry Tomatoes
Button Mushrooms
Green Pepper
Marinate in:
2 T red wine vinegar
2 T lemon juice
3 T olive oil
1 T basil
1 T parsley
1 T dijon mustard
2 cloves of garlic
skewer and grill for 10 or 15 minutes.
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