It's finally Friday. Here are six yummy recipes to help you through the weekend, including Baked Spaghetti and Almond, Toasted Oat and Cherry Trail Mix. Enjoy!
TACO CHILI
This was posted on the Vegetarian Times website on January 6, 2001. Makes 8 servings.
Ingredients
2 cups soy crumbles
1/2 cup canned soybeans
15-oz. can corn, drained
2 (28-oz.) cans diced tomatoes
30-oz. can chili beans
1 medium onion, diced
1 medium green bell pepper, diced
2 pkgs. taco seasoning
1 1/2 tsp. chili powder
Preparation
In large saucepan, combine all ingredients. Bring to a boil over medium-high heat. Reduce heat and simmer, stirring occasionally, 30 to 45 minutes.
Serve with low-fat shredded cheese and tortilla chips.
SIMPLE VEGETARIAN SPINACH LASAGNA
This comes from Vicki Shanta Retelny, RDN at VeryWellFit. Vicki wrote, “There's nothing like lasagna to soothe a craving for a creamy, dreamy meal. With a foundation of vitamin C-rich tomato sauce, which is loaded with the carotenoid lycopene, this Italian classic takes on a healthy bend with a good dose veggies nestled in its layers.
“Chock full of leafy green spinach, this dish is good for your brain health, as eating a serving of veggies each day has shown to fend off cognitive decline. Spinach is also loaded with iron and calcium for a total body wellness boost.“
Total Time: 65 min; Prep Time: 20 min; Cook Time: 45 min; Servings 9 (1 cup each)
To view this online, click here.
Ingredients
1 package no-boil lasagna noodles
2 28-ounce cans tomato sauce
1/8 teaspoon kosher salt
1 teaspoon oregano
2 cloves garlic, finely minced
1 15-ounce container part-skim ricotta cheese
1 cup part-skim mozzarella cheese, grated
3 cups raw baby spinach leaves
Preparation
Preheat the oven the 350F.
On the stovetop over medium heat, pour the tomato sauce into a saucepan. Add salt, oregano, and garlic. Bring to a light boil, lower the heat, and simmer for a few minutes. Stir occasionally.
On the bottom of a 9x13 pan put a layer of tomato sauce. Place a layer of noodles on top, covering the bottom of the pan. Spread ricotta cheese on top of the noodles, top with spinach, and sprinkle with mozzarella cheese and coat with a small ladle full of sauce. Repeat the layers until you get to the top of the pan. Sprinkle the final layer with mozzarella cheese.
Place in the oven and bake for 45 minutes or until bubbly and cheese is golden brown on top.
Remove from the oven and allow to cool for a 10 minutes before serving.
Ingredient Variations and Substitutions
Make this dish higher in fiber with whole wheat noodles, although they may only be available in the boil variety. Add other vegetables such a sliced carrots, zucchini, or eggplant. For an alternative green, use baby kale or arugula. Spread pesto between the layers or incorporate it into the tomato sauce for a rich, nutty flavor.
If you want to add meat, add cooked, diced chicken breast or ground turkey to the sauce. For a non-dairy twist, use vegan cheese in lieu of ricotta and mozzarella cheese.
Cooking and Serving Tips
To save time use no-boil lasagna noodles—they're quick and easy to assemble. Plus, the part-skim ricotta cheese and mozzarella reduce the fat but still offer good-quality protein.
This dish can be assembled and placed, uncooked and covered, in the refrigerator overnight. Simply heat and serve the next day. Leftovers can be stored in the refrigerator or freezer in an airtight container.
ALMOND, TOASTED OAT AND CHERRY TRAIL MIX
This was in a Weight Watchers' email several years ago. The program has changed, but I'm using the values from when this was sent.
This recipe began, “Take this energy-packed treat with you when you head to the great outdoors.”
POINTS® Value: 3; Servings: 6; Preparation Time: 8 minutes; Cooking Time: 25 minutes; Level of Difficulty: Easy
Ingredients
1 cup uncooked old fashioned oats
2/3 cup dried cherries, chopped
1/4 cup slivered almonds
1/4 tsp table salt
1 Tbsp Land O Lakes Stick Light Butter, or similar product, melted
1/4 cup honey
Directions
Preheat oven to 350°F. Line a sided sheet pan with parchment paper.
In a large bowl, stir together rolled oats, cherries, almonds and salt. Drizzle with butter and honey and toss thoroughly. Spread mixture evenly on sheet pan. Bake, stirring occasionally to ensure even browning, about 20 to 25 minutes; let cool. Yields about 1/3 cup per serving. (You might want to double the recipe and store the mix for a few days in an airtight container.)
TURKEY BEAN SOUP
This comes from The Mayo Clinic Diet, and can be found online here.
I highly recommend checking out the site. Good food, tied in with the Mayo Clinic, so you can figure it’s not some fly-by-night junk food, but good tasting food that’s good for you.
Serves 4
Ingredients
1 pounds turkey, lean ground breast meat
2 medium onions, chopped
2 stalks celery, chopped
1 cloves garlic, minced
1/4 cup ketchup
1 can tomatoes (14.5 ounces), diced, no salt added
3 pieces bouillon, chicken, low-sodium
7 cups water
1 1/2 teaspoon basil, dried, crushed
1/4 teaspoon pepper, black ground
2 cups cabbage, shredded
1 cans cannellini beans (15 ounces), no-salt-added, drained
Directions
In a large saucepan, cook the ground turkey, onion, celery and garlic until the vegetables are softened and the turkey is cooked.
Drain off the fat and add the ketchup, tomatoes, bouillon, water, basil, pepper, cabbage and beans.
Bring to a boil and reduce heat. Cover and simmer for 30 minutes.
BAKED SPAGHETTI
This is from the Food Network, and begins, “This mash-up of lasagna and spaghetti with meat sauce makes for a warming one-pan dinner. (And if you start with leftover cooked noodles and meat sauce, you're set for a super-fast weeknight meal.) Assemble the casserole ahead of time and bake when you're ready to serve.”
Prep Time: 10 minutes; Inactive Time: 20 minutes; Cook Time: 1 hour 25 minutes; Total Time: 1 hour 55 minutes; Level: Intermediate; Yield: 6 servings
To view this online, go to https://www.foodnetwork.com/recipes/food-network-kitchen/baked-spaghetti-3361814.
Ingredients
Kosher salt
1 1/2 pounds ground beef chuck
Freshly ground black pepper
1 large onion, diced (about 2 cups)
1 red bell pepper, stemmed, seeded and diced (about 1 cup)
4 cloves garlic, finely chopped
One 28-ounce can crushed tomatoes
One 14.5-ounce can diced tomatoes
2 teaspoons sugar
1/4 teaspoon dried oregano
8 ounces thin spaghetti
8 ounces sharp Cheddar, grated (about 2 cups)
1/4 cup fresh flat-leaf parsley leaves, finely chopped
Directions
Bring a large pot of salted water to a boil.
Heat a second large pot over medium-high heat. Add the beef, 1/2 teaspoon salt and a few grinds of pepper and cook, stirring to break the meat up, until browned, about 4 minutes. Add the onions, bell peppers, garlic and a generous pinch of salt and pepper and cook, stirring occasionally, until tender, about 10 minutes. Stir in the crushed and diced tomatoes, sugar and oregano and bring to a boil. Reduce the heat to simmer and cook, stirring occasionally, until thickened, about 30 minutes.
Meanwhile, cook the spaghetti for 2 minutes less than the time indicated in the package directions. Strain well. Preheat the oven to 350 degrees F.
Cover the bottom of a 13-by-9-by-2-inch pan with a third of the sauce. Add half the pasta and a third of the Cheddar; repeat the layers and add the last of the sauce; reserve the last of the Cheddar.
Bake for 30 minutes. Top with the remaining Cheddar and continue baking until it melts and the sauce bubbles, about 5 more minutes. Let cool in the dish for at least 10 minutes. Garnish with the parsley before cutting into squares.
EASY SLOW-COOKER LASAGNA
This is from tbsp. (Tablespoon.com), and begins, “This lasagna tastes like you spent all day making it, without all of the work.”
Prep Time: 15 minutes; Total Time: 4 hours 15 minutes; Servings: 10
To view this online, click here.
Ingredients
1 lb ground beef
1/2 cup diced white onion
1 teaspoon minced garlic
1 jar (25.5 oz) Muir Glen™ Organic Pasta Sauce
1/2 cup water
1 container (15 oz) ricotta cheese
2 cups mozzarella cheese
1/4 cup grated Parmesan cheese
1 egg
2 tablespoons fresh parsley or 2 teaspoons dried parsley
6 uncooked lasagna noodles
Directions
In a large skillet, brown beef and onion. Add garlic and cook for one minute. Drain.
Add spaghetti sauce and water to skillet and simmer for about 5 minutes.
Mix ricotta, 1 1/2 cups mozzarella, 2 tablespoons Parmesan, egg and parsley.
Pour 1 cup of spaghetti meat sauce into a 4- to 6-quart slow cooker. Place half of the noodles and half of the ricotta mixture on top of the sauce. Cover with 2 cups meat sauce. Top with remaining noodles (if the noodles don't fit exactly, break them to fit), cheese mixture and meat sauce.
Cook on LOW for 4-5 hours or until noodles are soft, being careful not to overcook. (Don't try to speed up the process by cooking on high.) Sprinkle 1/2 cup of mozzarella and remaining Parmesan on top. Cover with the lid to melt the cheese and allow to sit 10 minutes before serving.
Showing posts with label Almond Toasted Oat and Cherry Trail Mix. Show all posts
Showing posts with label Almond Toasted Oat and Cherry Trail Mix. Show all posts
Friday, May 22, 2020
Monday, May 4, 2020
Double-Post Monday
Besides being Meatless Monday, it's also Double-Post Monday. Today's offerings include Light Sour Cream Chicken Enchiladas and Cauliflower Crust Pizza with Pesto and Tomatoes. Enjoy!
STRAWBERRY FROSTY
This was in a Weight Watchers' email several years ago. The program has changed, but I'm using the values from when this was sent.
This begins, “Our Strawberry Frosty is much less fattening than typical fast-food shakes — and it's just as creamy!”
POINTS® Value: 3; Servings: 2; Preparation Time: 5 min; Cooking Time: 0 min; Level of Difficulty: Easy
Ingredients
1 cup fat-free vanilla frozen yogurt
1 cup unsweetened frozen strawberries
1/2 cup fat-free skim milk
1 tsp vanilla extract
1 Tbsp strawberry jam
Directions
Combine ingredients in a blender; blend until thick and frothy. Yields about 1 cup per serving.
THREE-CUP CHICKEN
This is from Sam Sifton in The New York Times cooking e-newsletter. Sam wrote, “Ask 30 people how to make this simple Taiwanese recipe, and you’ll receive 30 different responses. Some fry the chicken before braising it, use more oil, less wine, different blends of soy sauce. Debates rage over how thick the sauce should be, over which parts of the chicken to use. (Few follow the folk recipe that calls for making the sauce with a cup each of sesame oil, soy sauce and rice wine. ‘If you actually cook it that way,’ says Eddie Huang, the Taiwanese-American chef who inspired the television program ‘Fresh Off the Boat,’ ‘you’ll be in trouble.’) Our reporting and testing led us to the recipe below. Use it as a starting point, and then make it your own.”
Yield: 4 servings; Time: 30 minutes
This was featured in “A Taste of Taiwan,” and can be viewed online here.
Note: If, like me, you don't keep alcohol around the house, don't panic. I've been known to add water (or a suitable broth) in place of wine in recipes.
Ingredients
3 tablespoons sesame oil
1 2-to-3-inch piece of ginger, peeled and sliced into coins, approximately 12
12 cloves of garlic, peeled
4 whole scallions, trimmed and cut into 1-inch pieces
3 dried red peppers or 1 teaspoon red-pepper flakes
2 pounds chicken thighs, boneless or bone-in, cut into bite-size pieces
1 tablespoon unrefined or light brown sugar
1/2 cup rice wine
1/4 cup light soy sauce
2 cups fresh Thai basil leaves or regular basil leaves
Preparation
Heat a wok over high heat and add 2 tablespoons sesame oil. When the oil shimmers, add the ginger, garlic, scallions and peppers, and cook until fragrant, approximately 2 minutes.
Scrape the aromatics to the sides of the wok, add remaining oil and allow to heat through. Add the chicken, and cook, stirring occasionally, until it is browned and crisping at the edges, approximately 5 to 7 minutes.
Add sugar and stir to combine, then add the rice wine and soy sauce, and bring just to a boil. Lower the heat, then simmer until the sauce has reduced and started to thicken, approximately 15 minutes.
Turn off the heat, add the basil and stir to combine. Serve with white rice.
CAULIFLOWER CRUST PIZZA WITH PESTO AND TOMATOES
This comes from Ready Set Eat, and begins, “Cauliflower crust pizza recipe is topped with basil pesto, fresh mozzarella cheese and organic diced tomatoes for a 'low carb' pizza.”
Prep Time: 30 minutes; Total Time: 75 minutes; Servings: 4; Number of ingredients: 8
To view this online (and to check out the site), go to https://www.readyseteat.com/recipes-Cauliflower-Crust-Pizza-with-Pesto-and-Tomatoes-8115.
Ingredients
PAM® Organic Olive Oil No-Stick Cooking Spray
6 cups fresh cauliflower florets (6 cups florets = about 1-1/2 pounds)
3 large egg whites, beaten
2/3 cup grated Parmesan cheese
2 tablespoons chopped fresh basil
1 teaspoon chopped fresh oregano
1/4 teaspoon ground black pepper
1/3 cup refrigerated basil pesto
4 ounces sliced fresh mozzarella cheese, halved
1 can (14.5 oz each) Hunt's® Diced Tomatoes, drained well (or try Hunt's® Organic)
Directions
Preheat oven to 400°F. Line 12-inch round pizza pan with parchment paper. Spray with cooking spray; set aside.
Place half of cauliflower in food processor bowl; pulse until mixture resembles ‘rice’. Repeat with remaining cauliflower. Place cauliflower 'rice' in large microwave-safe bowl; cover. Microwave on HIGH 3 to 5 minutes or until cauliflower is steamed. Carefully place on kitchen towel in single layer; cool 2 to 3 minutes. Twist towel to squeeze liquid from cauliflower (removing about 1 cup). Place drained cauliflower in medium bowl.
Add egg whites, Parmesan cheese, basil, oregano and pepper to bowl; stir to combine. Spread mixture on pizza pan, pressing lightly to edge of pan with hands to resemble pizza crust. Bake 25 to 30 minutes or until crust is golden brown.
Remove from oven. Spread pesto over crust; top with cheese and drained tomatoes. Bake 8 to 10 minutes more or until cheese is melted. Cut into 8 slices.
Tips:
Cauliflower florets (with little stem) work best for this recipe.
For gluten free preparation, confirm all recipe ingredients are gluten free by reading product labels each time you make this recipe.
ALMOND, TOASTED OAT AND CHERRY TRAIL MIX
This was in a Weight Watchers' email several years ago. The program has changed, but I'm using the values from when this was sent.
This recipe began, “Take this energy-packed treat with you when you head to the great outdoors.”
POINTS® Value: 3; Servings: 6; Preparation Time: 8 minutes; Cooking Time: 25 minutes; Level of Difficulty: Easy
Ingredients
1 cup uncooked old fashioned oats
2/3 cup dried cherries, chopped
1/4 cup slivered almonds
1/4 tsp table salt
1 Tbsp Land O Lakes Stick Light Butter, or similar product, melted
1/4 cup honey
Directions
Preheat oven to 350°F. Line a sided sheet pan with parchment paper.
In a large bowl, stir together rolled oats, cherries, almonds and salt. Drizzle with butter and honey and toss thoroughly. Spread mixture evenly on sheet pan. Bake, stirring occasionally to ensure even browning, about 20 to 25 minutes; let cool. Yields about 1/3 cup per serving. (You might want to double the recipe and store the mix for a few days in an airtight container.)
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Recipe Yield: Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g
Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
TURKEY MEATLOAF
This comes from Campbell's Soup, and begins, “This turkey meatloaf is so moist and flavorful it’s guaranteed to be a hit! It gets wonderful taste from the addition of tomato soup, onion, garlic and Italian seasoning. Try it tonight for dinner and watch how fast it disappears!”
Prep Time: 20 minutes; Total Time: 1 hr 40 minutes; Serves: 8
To view this online, click here.
Ingredients
2 pounds lean 99% fat free ground turkey
1 can (10 3/4 ounces) Campbell’s® Healthy Request® Condensed Tomato Soup
1 small onion, finely chopped (about 1/4 cup)
1 clove garlic, minced
1 teaspoon Italian seasoning, crushed
3/4 cup plain dry whole wheat bread crumbs
1/4 cup cholesterol-free egg substitute
Directions
Heat the oven to 350°F.
Thoroughly mix the turkey, 1/2 cup soup, onion, garlic, Italian seasoning, bread crumbs and egg substitute in a large bowl. Place the mixture into a 13x9x2-inch baking pan and firmly shape into an 8x4-inch loaf. Pour the remaining soup over the meatloaf.
Bake for 1 hour 10 minutes or until the meatloaf is cooked through. Let the meatloaf stand for 10 minutes before slicing.
STRAWBERRY FROSTY
This was in a Weight Watchers' email several years ago. The program has changed, but I'm using the values from when this was sent.
This begins, “Our Strawberry Frosty is much less fattening than typical fast-food shakes — and it's just as creamy!”
POINTS® Value: 3; Servings: 2; Preparation Time: 5 min; Cooking Time: 0 min; Level of Difficulty: Easy
Ingredients
1 cup fat-free vanilla frozen yogurt
1 cup unsweetened frozen strawberries
1/2 cup fat-free skim milk
1 tsp vanilla extract
1 Tbsp strawberry jam
Directions
Combine ingredients in a blender; blend until thick and frothy. Yields about 1 cup per serving.
THREE-CUP CHICKEN
This is from Sam Sifton in The New York Times cooking e-newsletter. Sam wrote, “Ask 30 people how to make this simple Taiwanese recipe, and you’ll receive 30 different responses. Some fry the chicken before braising it, use more oil, less wine, different blends of soy sauce. Debates rage over how thick the sauce should be, over which parts of the chicken to use. (Few follow the folk recipe that calls for making the sauce with a cup each of sesame oil, soy sauce and rice wine. ‘If you actually cook it that way,’ says Eddie Huang, the Taiwanese-American chef who inspired the television program ‘Fresh Off the Boat,’ ‘you’ll be in trouble.’) Our reporting and testing led us to the recipe below. Use it as a starting point, and then make it your own.”
Yield: 4 servings; Time: 30 minutes
This was featured in “A Taste of Taiwan,” and can be viewed online here.
Note: If, like me, you don't keep alcohol around the house, don't panic. I've been known to add water (or a suitable broth) in place of wine in recipes.
Ingredients
3 tablespoons sesame oil
1 2-to-3-inch piece of ginger, peeled and sliced into coins, approximately 12
12 cloves of garlic, peeled
4 whole scallions, trimmed and cut into 1-inch pieces
3 dried red peppers or 1 teaspoon red-pepper flakes
2 pounds chicken thighs, boneless or bone-in, cut into bite-size pieces
1 tablespoon unrefined or light brown sugar
1/2 cup rice wine
1/4 cup light soy sauce
2 cups fresh Thai basil leaves or regular basil leaves
Preparation
Heat a wok over high heat and add 2 tablespoons sesame oil. When the oil shimmers, add the ginger, garlic, scallions and peppers, and cook until fragrant, approximately 2 minutes.
Scrape the aromatics to the sides of the wok, add remaining oil and allow to heat through. Add the chicken, and cook, stirring occasionally, until it is browned and crisping at the edges, approximately 5 to 7 minutes.
Add sugar and stir to combine, then add the rice wine and soy sauce, and bring just to a boil. Lower the heat, then simmer until the sauce has reduced and started to thicken, approximately 15 minutes.
Turn off the heat, add the basil and stir to combine. Serve with white rice.
CAULIFLOWER CRUST PIZZA WITH PESTO AND TOMATOES
This comes from Ready Set Eat, and begins, “Cauliflower crust pizza recipe is topped with basil pesto, fresh mozzarella cheese and organic diced tomatoes for a 'low carb' pizza.”
Prep Time: 30 minutes; Total Time: 75 minutes; Servings: 4; Number of ingredients: 8
To view this online (and to check out the site), go to https://www.readyseteat.com/recipes-Cauliflower-Crust-Pizza-with-Pesto-and-Tomatoes-8115.
Ingredients
PAM® Organic Olive Oil No-Stick Cooking Spray
6 cups fresh cauliflower florets (6 cups florets = about 1-1/2 pounds)
3 large egg whites, beaten
2/3 cup grated Parmesan cheese
2 tablespoons chopped fresh basil
1 teaspoon chopped fresh oregano
1/4 teaspoon ground black pepper
1/3 cup refrigerated basil pesto
4 ounces sliced fresh mozzarella cheese, halved
1 can (14.5 oz each) Hunt's® Diced Tomatoes, drained well (or try Hunt's® Organic)
Directions
Preheat oven to 400°F. Line 12-inch round pizza pan with parchment paper. Spray with cooking spray; set aside.
Place half of cauliflower in food processor bowl; pulse until mixture resembles ‘rice’. Repeat with remaining cauliflower. Place cauliflower 'rice' in large microwave-safe bowl; cover. Microwave on HIGH 3 to 5 minutes or until cauliflower is steamed. Carefully place on kitchen towel in single layer; cool 2 to 3 minutes. Twist towel to squeeze liquid from cauliflower (removing about 1 cup). Place drained cauliflower in medium bowl.
Add egg whites, Parmesan cheese, basil, oregano and pepper to bowl; stir to combine. Spread mixture on pizza pan, pressing lightly to edge of pan with hands to resemble pizza crust. Bake 25 to 30 minutes or until crust is golden brown.
Remove from oven. Spread pesto over crust; top with cheese and drained tomatoes. Bake 8 to 10 minutes more or until cheese is melted. Cut into 8 slices.
Tips:
Cauliflower florets (with little stem) work best for this recipe.
For gluten free preparation, confirm all recipe ingredients are gluten free by reading product labels each time you make this recipe.
ALMOND, TOASTED OAT AND CHERRY TRAIL MIX
This was in a Weight Watchers' email several years ago. The program has changed, but I'm using the values from when this was sent.
This recipe began, “Take this energy-packed treat with you when you head to the great outdoors.”
POINTS® Value: 3; Servings: 6; Preparation Time: 8 minutes; Cooking Time: 25 minutes; Level of Difficulty: Easy
Ingredients
1 cup uncooked old fashioned oats
2/3 cup dried cherries, chopped
1/4 cup slivered almonds
1/4 tsp table salt
1 Tbsp Land O Lakes Stick Light Butter, or similar product, melted
1/4 cup honey
Directions
Preheat oven to 350°F. Line a sided sheet pan with parchment paper.
In a large bowl, stir together rolled oats, cherries, almonds and salt. Drizzle with butter and honey and toss thoroughly. Spread mixture evenly on sheet pan. Bake, stirring occasionally to ensure even browning, about 20 to 25 minutes; let cool. Yields about 1/3 cup per serving. (You might want to double the recipe and store the mix for a few days in an airtight container.)
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Recipe Yield: Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g
Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
TURKEY MEATLOAF
This comes from Campbell's Soup, and begins, “This turkey meatloaf is so moist and flavorful it’s guaranteed to be a hit! It gets wonderful taste from the addition of tomato soup, onion, garlic and Italian seasoning. Try it tonight for dinner and watch how fast it disappears!”
Prep Time: 20 minutes; Total Time: 1 hr 40 minutes; Serves: 8
To view this online, click here.
Ingredients
2 pounds lean 99% fat free ground turkey
1 can (10 3/4 ounces) Campbell’s® Healthy Request® Condensed Tomato Soup
1 small onion, finely chopped (about 1/4 cup)
1 clove garlic, minced
1 teaspoon Italian seasoning, crushed
3/4 cup plain dry whole wheat bread crumbs
1/4 cup cholesterol-free egg substitute
Directions
Heat the oven to 350°F.
Thoroughly mix the turkey, 1/2 cup soup, onion, garlic, Italian seasoning, bread crumbs and egg substitute in a large bowl. Place the mixture into a 13x9x2-inch baking pan and firmly shape into an 8x4-inch loaf. Pour the remaining soup over the meatloaf.
Bake for 1 hour 10 minutes or until the meatloaf is cooked through. Let the meatloaf stand for 10 minutes before slicing.
Friday, May 24, 2019
Friday Recipes
It's finally Friday. Here are six yummy recipes to help you through the weekend, including Baked Spaghetti and Almond, Toasted Oat and Cherry Trail Mix. Enjoy!
TACO CHILI
This was posted on the Vegetarian Times website on January 6, 2001. Makes 8 servings.
Ingredients
2 cups soy crumbles
1/2 cup canned soybeans
15-oz. can corn, drained
2 (28-oz.) cans diced tomatoes
30-oz. can chili beans
1 medium onion, diced
1 medium green bell pepper, diced
2 pkgs. taco seasoning
1 1/2 tsp. chili powder
Preparation
In large saucepan, combine all ingredients. Bring to a boil over medium-high heat. Reduce heat and simmer, stirring occasionally, 30 to 45 minutes.
Serve with low-fat shredded cheese and tortilla chips.
SIMPLE VEGETARIAN SPINACH LASAGNA
This comes from Vicki Shanta Retelny, RDN at VeryWellFit. Vicki wrote, “There's nothing like lasagna to soothe a craving for a creamy, dreamy meal. With a foundation of vitamin C-rich tomato sauce, which is loaded with the carotenoid lycopene, this Italian classic takes on a healthy bend with a good dose veggies nestled in its layers.
“Chock full of leafy green spinach, this dish is good for your brain health, as eating a serving of veggies each day has shown to fend off cognitive decline. Spinach is also loaded with iron and calcium for a total body wellness boost.“
Total Time: 65 min; Prep Time: 20 min; Cook Time: 45 min; Servings 9 (1 cup each)
To view this online, click here.
Ingredients
1 package no-boil lasagna noodles
2 28-ounce cans tomato sauce
1/8 teaspoon kosher salt
1 teaspoon oregano
2 cloves garlic, finely minced
1 15-ounce container part-skim ricotta cheese
1 cup part-skim mozzarella cheese, grated
3 cups raw baby spinach leaves
Preparation
Preheat the oven the 350F.
On the stovetop over medium heat, pour the tomato sauce into a saucepan. Add salt, oregano, and garlic. Bring to a light boil, lower the heat, and simmer for a few minutes. Stir occasionally.
On the bottom of a 9x13 pan put a layer of tomato sauce. Place a layer of noodles on top, covering the bottom of the pan. Spread ricotta cheese on top of the noodles, top with spinach, and sprinkle with mozzarella cheese and coat with a small ladle full of sauce. Repeat the layers until you get to the top of the pan. Sprinkle the final layer with mozzarella cheese.
Place in the oven and bake for 45 minutes or until bubbly and cheese is golden brown on top.
Remove from the oven and allow to cool for a 10 minutes before serving.
Ingredient Variations and Substitutions
Make this dish higher in fiber with whole wheat noodles, although they may only be available in the boil variety. Add other vegetables such a sliced carrots, zucchini, or eggplant. For an alternative green, use baby kale or arugula. Spread pesto between the layers or incorporate it into the tomato sauce for a rich, nutty flavor.
If you want to add meat, add cooked, diced chicken breast or ground turkey to the sauce. For a non-dairy twist, use vegan cheese in lieu of ricotta and mozzarella cheese.
Cooking and Serving Tips
To save time use no-boil lasagna noodles—they're quick and easy to assemble. Plus, the part-skim ricotta cheese and mozzarella reduce the fat but still offer good-quality protein.
This dish can be assembled and placed, uncooked and covered, in the refrigerator overnight. Simply heat and serve the next day. Leftovers can be stored in the refrigerator or freezer in an airtight container.
ALMOND, TOASTED OAT AND CHERRY TRAIL MIX
This was in a Weight Watchers' email several years ago. The program has changed, but I'm using the values from when this was sent.
This recipe began, “Take this energy-packed treat with you when you head to the great outdoors.”
POINTS® Value: 3; Servings: 6; Preparation Time: 8 minutes; Cooking Time: 25 minutes; Level of Difficulty: Easy
Ingredients
1 cup uncooked old fashioned oats
2/3 cup dried cherries, chopped
1/4 cup slivered almonds
1/4 tsp table salt
1 Tbsp Land O Lakes Stick Light Butter, or similar product, melted
1/4 cup honey
Directions
Preheat oven to 350°F. Line a sided sheet pan with parchment paper.
In a large bowl, stir together rolled oats, cherries, almonds and salt. Drizzle with butter and honey and toss thoroughly. Spread mixture evenly on sheet pan. Bake, stirring occasionally to ensure even browning, about 20 to 25 minutes; let cool. Yields about 1/3 cup per serving. (You might want to double the recipe and store the mix for a few days in an airtight container.)
TURKEY BEAN SOUP
This comes from The Mayo Clinic Diet, and can be found online here.
I highly recommend checking out the site. Good food, tied in with the Mayo Clinic, so you can figure it’s not some fly-by-night junk food, but good tasting food that’s good for you.
Serves 4
Ingredients
1 pounds turkey, lean ground breast meat
2 medium onions, chopped
2 stalks celery, chopped
1 cloves garlic, minced
1/4 cup ketchup
1 can tomatoes (14.5 ounces), diced, no salt added
3 pieces bouillon, chicken, low-sodium
7 cups water
1 1/2 teaspoon basil, dried, crushed
1/4 teaspoon pepper, black ground
2 cups cabbage, shredded
1 cans cannellini beans (15 ounces), no-salt-added, drained
Directions
In a large saucepan, cook the ground turkey, onion, celery and garlic until the vegetables are softened and the turkey is cooked.
Drain off the fat and add the ketchup, tomatoes, bouillon, water, basil, pepper, cabbage and beans.
Bring to a boil and reduce heat. Cover and simmer for 30 minutes.
BAKED SPAGHETTI
This is from the Food Network, and begins, “This mash-up of lasagna and spaghetti with meat sauce makes for a warming one-pan dinner. (And if you start with leftover cooked noodles and meat sauce, you're set for a super-fast weeknight meal.) Assemble the casserole ahead of time and bake when you're ready to serve.”
Prep Time: 10 minutes; Inactive Time: 20 minutes; Cook Time: 1 hour 25 minutes; Total Time: 1 hour 55 minutes; Level: Intermediate; Yield: 6 servings
To view this online, go to https://www.foodnetwork.com/recipes/food-network-kitchen/baked-spaghetti-3361814.
Ingredients
Kosher salt
1 1/2 pounds ground beef chuck
Freshly ground black pepper
1 large onion, diced (about 2 cups)
1 red bell pepper, stemmed, seeded and diced (about 1 cup)
4 cloves garlic, finely chopped
One 28-ounce can crushed tomatoes
One 14.5-ounce can diced tomatoes
2 teaspoons sugar
1/4 teaspoon dried oregano
8 ounces thin spaghetti
8 ounces sharp Cheddar, grated (about 2 cups)
1/4 cup fresh flat-leaf parsley leaves, finely chopped
Directions
Bring a large pot of salted water to a boil.
Heat a second large pot over medium-high heat. Add the beef, 1/2 teaspoon salt and a few grinds of pepper and cook, stirring to break the meat up, until browned, about 4 minutes. Add the onions, bell peppers, garlic and a generous pinch of salt and pepper and cook, stirring occasionally, until tender, about 10 minutes. Stir in the crushed and diced tomatoes, sugar and oregano and bring to a boil. Reduce the heat to simmer and cook, stirring occasionally, until thickened, about 30 minutes.
Meanwhile, cook the spaghetti for 2 minutes less than the time indicated in the package directions. Strain well. Preheat the oven to 350 degrees F.
Cover the bottom of a 13-by-9-by-2-inch pan with a third of the sauce. Add half the pasta and a third of the Cheddar; repeat the layers and add the last of the sauce; reserve the last of the Cheddar.
Bake for 30 minutes. Top with the remaining Cheddar and continue baking until it melts and the sauce bubbles, about 5 more minutes. Let cool in the dish for at least 10 minutes. Garnish with the parsley before cutting into squares.
EASY SLOW-COOKER LASAGNA
This is from tbsp. (Tablespoon.com), and begins, “This lasagna tastes like you spent all day making it, without all of the work.”
Prep Time: 15 minutes; Total Time: 4 hours 15 minutes; Servings: 10
To view this online, click here.
Ingredients
1 lb ground beef
1/2 cup diced white onion
1 teaspoon minced garlic
1 jar (25.5 oz) Muir Glen™ Organic Pasta Sauce
1/2 cup water
1 container (15 oz) ricotta cheese
2 cups mozzarella cheese
1/4 cup grated Parmesan cheese
1 egg
2 tablespoons fresh parsley or 2 teaspoons dried parsley
6 uncooked lasagna noodles
Directions
In a large skillet, brown beef and onion. Add garlic and cook for one minute. Drain.
Add spaghetti sauce and water to skillet and simmer for about 5 minutes.
Mix ricotta, 1 1/2 cups mozzarella, 2 tablespoons Parmesan, egg and parsley.
Pour 1 cup of spaghetti meat sauce into a 4- to 6-quart slow cooker. Place half of the noodles and half of the ricotta mixture on top of the sauce. Cover with 2 cups meat sauce. Top with remaining noodles (if the noodles don't fit exactly, break them to fit), cheese mixture and meat sauce.
Cook on LOW for 4-5 hours or until noodles are soft, being careful not to overcook. (Don't try to speed up the process by cooking on high.) Sprinkle 1/2 cup of mozzarella and remaining Parmesan on top. Cover with the lid to melt the cheese and allow to sit 10 minutes before serving.
TACO CHILI
This was posted on the Vegetarian Times website on January 6, 2001. Makes 8 servings.
Ingredients
2 cups soy crumbles
1/2 cup canned soybeans
15-oz. can corn, drained
2 (28-oz.) cans diced tomatoes
30-oz. can chili beans
1 medium onion, diced
1 medium green bell pepper, diced
2 pkgs. taco seasoning
1 1/2 tsp. chili powder
Preparation
In large saucepan, combine all ingredients. Bring to a boil over medium-high heat. Reduce heat and simmer, stirring occasionally, 30 to 45 minutes.
Serve with low-fat shredded cheese and tortilla chips.
SIMPLE VEGETARIAN SPINACH LASAGNA
This comes from Vicki Shanta Retelny, RDN at VeryWellFit. Vicki wrote, “There's nothing like lasagna to soothe a craving for a creamy, dreamy meal. With a foundation of vitamin C-rich tomato sauce, which is loaded with the carotenoid lycopene, this Italian classic takes on a healthy bend with a good dose veggies nestled in its layers.
“Chock full of leafy green spinach, this dish is good for your brain health, as eating a serving of veggies each day has shown to fend off cognitive decline. Spinach is also loaded with iron and calcium for a total body wellness boost.“
Total Time: 65 min; Prep Time: 20 min; Cook Time: 45 min; Servings 9 (1 cup each)
To view this online, click here.
Ingredients
1 package no-boil lasagna noodles
2 28-ounce cans tomato sauce
1/8 teaspoon kosher salt
1 teaspoon oregano
2 cloves garlic, finely minced
1 15-ounce container part-skim ricotta cheese
1 cup part-skim mozzarella cheese, grated
3 cups raw baby spinach leaves
Preparation
Preheat the oven the 350F.
On the stovetop over medium heat, pour the tomato sauce into a saucepan. Add salt, oregano, and garlic. Bring to a light boil, lower the heat, and simmer for a few minutes. Stir occasionally.
On the bottom of a 9x13 pan put a layer of tomato sauce. Place a layer of noodles on top, covering the bottom of the pan. Spread ricotta cheese on top of the noodles, top with spinach, and sprinkle with mozzarella cheese and coat with a small ladle full of sauce. Repeat the layers until you get to the top of the pan. Sprinkle the final layer with mozzarella cheese.
Place in the oven and bake for 45 minutes or until bubbly and cheese is golden brown on top.
Remove from the oven and allow to cool for a 10 minutes before serving.
Ingredient Variations and Substitutions
Make this dish higher in fiber with whole wheat noodles, although they may only be available in the boil variety. Add other vegetables such a sliced carrots, zucchini, or eggplant. For an alternative green, use baby kale or arugula. Spread pesto between the layers or incorporate it into the tomato sauce for a rich, nutty flavor.
If you want to add meat, add cooked, diced chicken breast or ground turkey to the sauce. For a non-dairy twist, use vegan cheese in lieu of ricotta and mozzarella cheese.
Cooking and Serving Tips
To save time use no-boil lasagna noodles—they're quick and easy to assemble. Plus, the part-skim ricotta cheese and mozzarella reduce the fat but still offer good-quality protein.
This dish can be assembled and placed, uncooked and covered, in the refrigerator overnight. Simply heat and serve the next day. Leftovers can be stored in the refrigerator or freezer in an airtight container.
ALMOND, TOASTED OAT AND CHERRY TRAIL MIX
This was in a Weight Watchers' email several years ago. The program has changed, but I'm using the values from when this was sent.
This recipe began, “Take this energy-packed treat with you when you head to the great outdoors.”
POINTS® Value: 3; Servings: 6; Preparation Time: 8 minutes; Cooking Time: 25 minutes; Level of Difficulty: Easy
Ingredients
1 cup uncooked old fashioned oats
2/3 cup dried cherries, chopped
1/4 cup slivered almonds
1/4 tsp table salt
1 Tbsp Land O Lakes Stick Light Butter, or similar product, melted
1/4 cup honey
Directions
Preheat oven to 350°F. Line a sided sheet pan with parchment paper.
In a large bowl, stir together rolled oats, cherries, almonds and salt. Drizzle with butter and honey and toss thoroughly. Spread mixture evenly on sheet pan. Bake, stirring occasionally to ensure even browning, about 20 to 25 minutes; let cool. Yields about 1/3 cup per serving. (You might want to double the recipe and store the mix for a few days in an airtight container.)
TURKEY BEAN SOUP
This comes from The Mayo Clinic Diet, and can be found online here.
I highly recommend checking out the site. Good food, tied in with the Mayo Clinic, so you can figure it’s not some fly-by-night junk food, but good tasting food that’s good for you.
Serves 4
Ingredients
1 pounds turkey, lean ground breast meat
2 medium onions, chopped
2 stalks celery, chopped
1 cloves garlic, minced
1/4 cup ketchup
1 can tomatoes (14.5 ounces), diced, no salt added
3 pieces bouillon, chicken, low-sodium
7 cups water
1 1/2 teaspoon basil, dried, crushed
1/4 teaspoon pepper, black ground
2 cups cabbage, shredded
1 cans cannellini beans (15 ounces), no-salt-added, drained
Directions
In a large saucepan, cook the ground turkey, onion, celery and garlic until the vegetables are softened and the turkey is cooked.
Drain off the fat and add the ketchup, tomatoes, bouillon, water, basil, pepper, cabbage and beans.
Bring to a boil and reduce heat. Cover and simmer for 30 minutes.
BAKED SPAGHETTI
This is from the Food Network, and begins, “This mash-up of lasagna and spaghetti with meat sauce makes for a warming one-pan dinner. (And if you start with leftover cooked noodles and meat sauce, you're set for a super-fast weeknight meal.) Assemble the casserole ahead of time and bake when you're ready to serve.”
Prep Time: 10 minutes; Inactive Time: 20 minutes; Cook Time: 1 hour 25 minutes; Total Time: 1 hour 55 minutes; Level: Intermediate; Yield: 6 servings
To view this online, go to https://www.foodnetwork.com/recipes/food-network-kitchen/baked-spaghetti-3361814.
Ingredients
Kosher salt
1 1/2 pounds ground beef chuck
Freshly ground black pepper
1 large onion, diced (about 2 cups)
1 red bell pepper, stemmed, seeded and diced (about 1 cup)
4 cloves garlic, finely chopped
One 28-ounce can crushed tomatoes
One 14.5-ounce can diced tomatoes
2 teaspoons sugar
1/4 teaspoon dried oregano
8 ounces thin spaghetti
8 ounces sharp Cheddar, grated (about 2 cups)
1/4 cup fresh flat-leaf parsley leaves, finely chopped
Directions
Bring a large pot of salted water to a boil.
Heat a second large pot over medium-high heat. Add the beef, 1/2 teaspoon salt and a few grinds of pepper and cook, stirring to break the meat up, until browned, about 4 minutes. Add the onions, bell peppers, garlic and a generous pinch of salt and pepper and cook, stirring occasionally, until tender, about 10 minutes. Stir in the crushed and diced tomatoes, sugar and oregano and bring to a boil. Reduce the heat to simmer and cook, stirring occasionally, until thickened, about 30 minutes.
Meanwhile, cook the spaghetti for 2 minutes less than the time indicated in the package directions. Strain well. Preheat the oven to 350 degrees F.
Cover the bottom of a 13-by-9-by-2-inch pan with a third of the sauce. Add half the pasta and a third of the Cheddar; repeat the layers and add the last of the sauce; reserve the last of the Cheddar.
Bake for 30 minutes. Top with the remaining Cheddar and continue baking until it melts and the sauce bubbles, about 5 more minutes. Let cool in the dish for at least 10 minutes. Garnish with the parsley before cutting into squares.
EASY SLOW-COOKER LASAGNA
This is from tbsp. (Tablespoon.com), and begins, “This lasagna tastes like you spent all day making it, without all of the work.”
Prep Time: 15 minutes; Total Time: 4 hours 15 minutes; Servings: 10
To view this online, click here.
Ingredients
1 lb ground beef
1/2 cup diced white onion
1 teaspoon minced garlic
1 jar (25.5 oz) Muir Glen™ Organic Pasta Sauce
1/2 cup water
1 container (15 oz) ricotta cheese
2 cups mozzarella cheese
1/4 cup grated Parmesan cheese
1 egg
2 tablespoons fresh parsley or 2 teaspoons dried parsley
6 uncooked lasagna noodles
Directions
In a large skillet, brown beef and onion. Add garlic and cook for one minute. Drain.
Add spaghetti sauce and water to skillet and simmer for about 5 minutes.
Mix ricotta, 1 1/2 cups mozzarella, 2 tablespoons Parmesan, egg and parsley.
Pour 1 cup of spaghetti meat sauce into a 4- to 6-quart slow cooker. Place half of the noodles and half of the ricotta mixture on top of the sauce. Cover with 2 cups meat sauce. Top with remaining noodles (if the noodles don't fit exactly, break them to fit), cheese mixture and meat sauce.
Cook on LOW for 4-5 hours or until noodles are soft, being careful not to overcook. (Don't try to speed up the process by cooking on high.) Sprinkle 1/2 cup of mozzarella and remaining Parmesan on top. Cover with the lid to melt the cheese and allow to sit 10 minutes before serving.
Monday, May 13, 2019
Double-Post Monday
Besides being Meatless Monday, it's also Double-Post Monday. Today's offerings include Light Sour Cream Chicken Enchiladas and Cauliflower Crust Pizza with Pesto and Tomatoes. Enjoy!
STRAWBERRY FROSTY
This was in a Weight Watchers' email several years ago. The program has changed, but I'm using the values from when this was sent.
This begins, “Our Strawberry Frosty is much less fattening than typical fast-food shakes — and it's just as creamy!”
POINTS® Value: 3; Servings: 2; Preparation Time: 5 min; Cooking Time: 0 min; Level of Difficulty: Easy
Ingredients
1 cup fat-free vanilla frozen yogurt
1 cup unsweetened frozen strawberries
1/2 cup fat-free skim milk
1 tsp vanilla extract
1 Tbsp strawberry jam
Directions
Combine ingredients in a blender; blend until thick and frothy. Yields about 1 cup per serving.
THREE-CUP CHICKEN
This is from Sam Sifton in The New York Times cooking e-newsletter. Sam wrote, “Ask 30 people how to make this simple Taiwanese recipe, and you’ll receive 30 different responses. Some fry the chicken before braising it, use more oil, less wine, different blends of soy sauce. Debates rage over how thick the sauce should be, over which parts of the chicken to use. (Few follow the folk recipe that calls for making the sauce with a cup each of sesame oil, soy sauce and rice wine. ‘If you actually cook it that way,’ says Eddie Huang, the Taiwanese-American chef who inspired the television program ‘Fresh Off the Boat,’ ‘you’ll be in trouble.’) Our reporting and testing led us to the recipe below. Use it as a starting point, and then make it your own.”
Yield: 4 servings; Time: 30 minutes
This was featured in “A Taste of Taiwan,” and can be viewed online here.
Note: If, like me, you don't keep alcohol around the house, don't panic. I've been known to add water (or a suitable broth) in place of wine in recipes.
Ingredients
3 tablespoons sesame oil
1 2-to-3-inch piece of ginger, peeled and sliced into coins, approximately 12
12 cloves of garlic, peeled
4 whole scallions, trimmed and cut into 1-inch pieces
3 dried red peppers or 1 teaspoon red-pepper flakes
2 pounds chicken thighs, boneless or bone-in, cut into bite-size pieces
1 tablespoon unrefined or light brown sugar
1/2 cup rice wine
1/4 cup light soy sauce
2 cups fresh Thai basil leaves or regular basil leaves
Preparation
Heat a wok over high heat and add 2 tablespoons sesame oil. When the oil shimmers, add the ginger, garlic, scallions and peppers, and cook until fragrant, approximately 2 minutes.
Scrape the aromatics to the sides of the wok, add remaining oil and allow to heat through. Add the chicken, and cook, stirring occasionally, until it is browned and crisping at the edges, approximately 5 to 7 minutes.
Add sugar and stir to combine, then add the rice wine and soy sauce, and bring just to a boil. Lower the heat, then simmer until the sauce has reduced and started to thicken, approximately 15 minutes.
Turn off the heat, add the basil and stir to combine. Serve with white rice.
CAULIFLOWER CRUST PIZZA WITH PESTO AND TOMATOES
This comes from Ready Set Eat, and begins, “Cauliflower crust pizza recipe is topped with basil pesto, fresh mozzarella cheese and organic diced tomatoes for a 'low carb' pizza.”
Prep Time: 30 minutes; Total Time: 75 minutes; Servings: 4; Number of ingredients: 8
To view this online (and to check out the site), go to https://www.readyseteat.com/recipes-Cauliflower-Crust-Pizza-with-Pesto-and-Tomatoes-8115.
Ingredients
PAM® Organic Olive Oil No-Stick Cooking Spray
6 cups fresh cauliflower florets (6 cups florets = about 1-1/2 pounds)
3 large egg whites, beaten
2/3 cup grated Parmesan cheese
2 tablespoons chopped fresh basil
1 teaspoon chopped fresh oregano
1/4 teaspoon ground black pepper
1/3 cup refrigerated basil pesto
4 ounces sliced fresh mozzarella cheese, halved
1 can (14.5 oz each) Hunt's® Diced Tomatoes, drained well (or try Hunt's® Organic)
Directions
Preheat oven to 400°F. Line 12-inch round pizza pan with parchment paper. Spray with cooking spray; set aside.
Place half of cauliflower in food processor bowl; pulse until mixture resembles ‘rice’. Repeat with remaining cauliflower. Place cauliflower 'rice' in large microwave-safe bowl; cover. Microwave on HIGH 3 to 5 minutes or until cauliflower is steamed. Carefully place on kitchen towel in single layer; cool 2 to 3 minutes. Twist towel to squeeze liquid from cauliflower (removing about 1 cup). Place drained cauliflower in medium bowl.
Add egg whites, Parmesan cheese, basil, oregano and pepper to bowl; stir to combine. Spread mixture on pizza pan, pressing lightly to edge of pan with hands to resemble pizza crust. Bake 25 to 30 minutes or until crust is golden brown.
Remove from oven. Spread pesto over crust; top with cheese and drained tomatoes. Bake 8 to 10 minutes more or until cheese is melted. Cut into 8 slices.
Tips:
Cauliflower florets (with little stem) work best for this recipe.
For gluten free preparation, confirm all recipe ingredients are gluten free by reading product labels each time you make this recipe.
ALMOND, TOASTED OAT AND CHERRY TRAIL MIX
This was in a Weight Watchers' email several years ago. The program has changed, but I'm using the values from when this was sent.
This recipe began, “Take this energy-packed treat with you when you head to the great outdoors.”
POINTS® Value: 3; Servings: 6; Preparation Time: 8 minutes; Cooking Time: 25 minutes; Level of Difficulty: Easy
Ingredients
1 cup uncooked old fashioned oats
2/3 cup dried cherries, chopped
1/4 cup slivered almonds
1/4 tsp table salt
1 Tbsp Land O Lakes Stick Light Butter, or similar product, melted
1/4 cup honey
Directions
Preheat oven to 350°F. Line a sided sheet pan with parchment paper.
In a large bowl, stir together rolled oats, cherries, almonds and salt. Drizzle with butter and honey and toss thoroughly. Spread mixture evenly on sheet pan. Bake, stirring occasionally to ensure even browning, about 20 to 25 minutes; let cool. Yields about 1/3 cup per serving. (You might want to double the recipe and store the mix for a few days in an airtight container.)
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Recipe Yield: Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g
Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
TURKEY MEATLOAF
This comes from Campbell's Soup, and begins, “This turkey meatloaf is so moist and flavorful it’s guaranteed to be a hit! It gets wonderful taste from the addition of tomato soup, onion, garlic and Italian seasoning. Try it tonight for dinner and watch how fast it disappears!”
Prep Time: 20 minutes; Total Time: 1 hr 40 minutes; Serves: 8
To view this online, click here.
Ingredients
2 pounds lean 99% fat free ground turkey
1 can (10 3/4 ounces) Campbell’s® Healthy Request® Condensed Tomato Soup
1 small onion, finely chopped (about 1/4 cup)
1 clove garlic, minced
1 teaspoon Italian seasoning, crushed
3/4 cup plain dry whole wheat bread crumbs
1/4 cup cholesterol-free egg substitute
Directions
Heat the oven to 350°F.
Thoroughly mix the turkey, 1/2 cup soup, onion, garlic, Italian seasoning, bread crumbs and egg substitute in a large bowl. Place the mixture into a 13x9x2-inch baking pan and firmly shape into an 8x4-inch loaf. Pour the remaining soup over the meatloaf.
Bake for 1 hour 10 minutes or until the meatloaf is cooked through. Let the meatloaf stand for 10 minutes before slicing.
STRAWBERRY FROSTY
This was in a Weight Watchers' email several years ago. The program has changed, but I'm using the values from when this was sent.
This begins, “Our Strawberry Frosty is much less fattening than typical fast-food shakes — and it's just as creamy!”
POINTS® Value: 3; Servings: 2; Preparation Time: 5 min; Cooking Time: 0 min; Level of Difficulty: Easy
Ingredients
1 cup fat-free vanilla frozen yogurt
1 cup unsweetened frozen strawberries
1/2 cup fat-free skim milk
1 tsp vanilla extract
1 Tbsp strawberry jam
Directions
Combine ingredients in a blender; blend until thick and frothy. Yields about 1 cup per serving.
THREE-CUP CHICKEN
This is from Sam Sifton in The New York Times cooking e-newsletter. Sam wrote, “Ask 30 people how to make this simple Taiwanese recipe, and you’ll receive 30 different responses. Some fry the chicken before braising it, use more oil, less wine, different blends of soy sauce. Debates rage over how thick the sauce should be, over which parts of the chicken to use. (Few follow the folk recipe that calls for making the sauce with a cup each of sesame oil, soy sauce and rice wine. ‘If you actually cook it that way,’ says Eddie Huang, the Taiwanese-American chef who inspired the television program ‘Fresh Off the Boat,’ ‘you’ll be in trouble.’) Our reporting and testing led us to the recipe below. Use it as a starting point, and then make it your own.”
Yield: 4 servings; Time: 30 minutes
This was featured in “A Taste of Taiwan,” and can be viewed online here.
Note: If, like me, you don't keep alcohol around the house, don't panic. I've been known to add water (or a suitable broth) in place of wine in recipes.
Ingredients
3 tablespoons sesame oil
1 2-to-3-inch piece of ginger, peeled and sliced into coins, approximately 12
12 cloves of garlic, peeled
4 whole scallions, trimmed and cut into 1-inch pieces
3 dried red peppers or 1 teaspoon red-pepper flakes
2 pounds chicken thighs, boneless or bone-in, cut into bite-size pieces
1 tablespoon unrefined or light brown sugar
1/2 cup rice wine
1/4 cup light soy sauce
2 cups fresh Thai basil leaves or regular basil leaves
Preparation
Heat a wok over high heat and add 2 tablespoons sesame oil. When the oil shimmers, add the ginger, garlic, scallions and peppers, and cook until fragrant, approximately 2 minutes.
Scrape the aromatics to the sides of the wok, add remaining oil and allow to heat through. Add the chicken, and cook, stirring occasionally, until it is browned and crisping at the edges, approximately 5 to 7 minutes.
Add sugar and stir to combine, then add the rice wine and soy sauce, and bring just to a boil. Lower the heat, then simmer until the sauce has reduced and started to thicken, approximately 15 minutes.
Turn off the heat, add the basil and stir to combine. Serve with white rice.
CAULIFLOWER CRUST PIZZA WITH PESTO AND TOMATOES
This comes from Ready Set Eat, and begins, “Cauliflower crust pizza recipe is topped with basil pesto, fresh mozzarella cheese and organic diced tomatoes for a 'low carb' pizza.”
Prep Time: 30 minutes; Total Time: 75 minutes; Servings: 4; Number of ingredients: 8
To view this online (and to check out the site), go to https://www.readyseteat.com/recipes-Cauliflower-Crust-Pizza-with-Pesto-and-Tomatoes-8115.
Ingredients
PAM® Organic Olive Oil No-Stick Cooking Spray
6 cups fresh cauliflower florets (6 cups florets = about 1-1/2 pounds)
3 large egg whites, beaten
2/3 cup grated Parmesan cheese
2 tablespoons chopped fresh basil
1 teaspoon chopped fresh oregano
1/4 teaspoon ground black pepper
1/3 cup refrigerated basil pesto
4 ounces sliced fresh mozzarella cheese, halved
1 can (14.5 oz each) Hunt's® Diced Tomatoes, drained well (or try Hunt's® Organic)
Directions
Preheat oven to 400°F. Line 12-inch round pizza pan with parchment paper. Spray with cooking spray; set aside.
Place half of cauliflower in food processor bowl; pulse until mixture resembles ‘rice’. Repeat with remaining cauliflower. Place cauliflower 'rice' in large microwave-safe bowl; cover. Microwave on HIGH 3 to 5 minutes or until cauliflower is steamed. Carefully place on kitchen towel in single layer; cool 2 to 3 minutes. Twist towel to squeeze liquid from cauliflower (removing about 1 cup). Place drained cauliflower in medium bowl.
Add egg whites, Parmesan cheese, basil, oregano and pepper to bowl; stir to combine. Spread mixture on pizza pan, pressing lightly to edge of pan with hands to resemble pizza crust. Bake 25 to 30 minutes or until crust is golden brown.
Remove from oven. Spread pesto over crust; top with cheese and drained tomatoes. Bake 8 to 10 minutes more or until cheese is melted. Cut into 8 slices.
Tips:
Cauliflower florets (with little stem) work best for this recipe.
For gluten free preparation, confirm all recipe ingredients are gluten free by reading product labels each time you make this recipe.
ALMOND, TOASTED OAT AND CHERRY TRAIL MIX
This was in a Weight Watchers' email several years ago. The program has changed, but I'm using the values from when this was sent.
This recipe began, “Take this energy-packed treat with you when you head to the great outdoors.”
POINTS® Value: 3; Servings: 6; Preparation Time: 8 minutes; Cooking Time: 25 minutes; Level of Difficulty: Easy
Ingredients
1 cup uncooked old fashioned oats
2/3 cup dried cherries, chopped
1/4 cup slivered almonds
1/4 tsp table salt
1 Tbsp Land O Lakes Stick Light Butter, or similar product, melted
1/4 cup honey
Directions
Preheat oven to 350°F. Line a sided sheet pan with parchment paper.
In a large bowl, stir together rolled oats, cherries, almonds and salt. Drizzle with butter and honey and toss thoroughly. Spread mixture evenly on sheet pan. Bake, stirring occasionally to ensure even browning, about 20 to 25 minutes; let cool. Yields about 1/3 cup per serving. (You might want to double the recipe and store the mix for a few days in an airtight container.)
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Recipe Yield: Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g
Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
TURKEY MEATLOAF
This comes from Campbell's Soup, and begins, “This turkey meatloaf is so moist and flavorful it’s guaranteed to be a hit! It gets wonderful taste from the addition of tomato soup, onion, garlic and Italian seasoning. Try it tonight for dinner and watch how fast it disappears!”
Prep Time: 20 minutes; Total Time: 1 hr 40 minutes; Serves: 8
To view this online, click here.
Ingredients
2 pounds lean 99% fat free ground turkey
1 can (10 3/4 ounces) Campbell’s® Healthy Request® Condensed Tomato Soup
1 small onion, finely chopped (about 1/4 cup)
1 clove garlic, minced
1 teaspoon Italian seasoning, crushed
3/4 cup plain dry whole wheat bread crumbs
1/4 cup cholesterol-free egg substitute
Directions
Heat the oven to 350°F.
Thoroughly mix the turkey, 1/2 cup soup, onion, garlic, Italian seasoning, bread crumbs and egg substitute in a large bowl. Place the mixture into a 13x9x2-inch baking pan and firmly shape into an 8x4-inch loaf. Pour the remaining soup over the meatloaf.
Bake for 1 hour 10 minutes or until the meatloaf is cooked through. Let the meatloaf stand for 10 minutes before slicing.
Monday, April 1, 2019
Double-Post Monday
Besides being Meatless Monday, it's also Double-Post Monday. Today's post includes Hearty Slow Cooker Chicken Chili and Three-Cup Chicken. Enjoy!
THREE-CUP VEGETABLES
This is from Ali Slagle in The New York Times cooking e-newsletter. Ali wrote, “This vegan dish is inspired by three-cup chicken, a deeply savory Taiwanese specialty that can be traced back to the 13th century, to the execution of Wen Tianxiang, a scholar-general of the Song dynasty who resisted Kublai Khan’s invasion. The night before Wen’s death, a guard is said to have made him the surprisingly pungent chicken dish with the prison’s limited resources. It has many variations, but usually calls for braising chicken in rice wine, soy sauce and sesame oil with plenty of ginger, garlic and basil. Here, root vegetables like carrots, parsnips, sweet potatoes and turnips take the place of the chicken, but feel free to also add tofu and quick-cooking vegetables like broccoli or snap peas with the roots. Serve over rice or ramen noodles to soak up sauce.”
Yield: 4 servings; Time: 30 minutes.
To view this on the Times’ website, click here.
Note: If, like me, you don't keep alcohol around the house, don't panic. I've been known to add water (or a suitable broth) in place of wine in recipes.
Ingredients
2 tablespoons canola or other neutral oil
6 cups root vegetables, such as carrots, parsnips, sweet potatoes and-or turnips, cut into 1/4-inch slices and halved or quartered if large (about 2 pounds)
1 (1-inch) piece ginger, peeled and thinly sliced
10 garlic cloves, smashed and peeled
3/4 cup Chinese rice wine
6 tablespoons low-sodium soy sauce
3 tablespoons toasted sesame oil
2 tablespoons dark brown sugar
2 dried chiles, like chiles de árbol, or 1/4 teaspoon red-pepper flakes
2 cups fresh basil leaves, torn if large
Preparation
In a large skillet, heat oil over medium-high heat until it shimmers. Add the vegetables, ginger and garlic, and cook, stirring occasionally, until vegetables are crisp-tender and browned in spots, 7 to 10 minutes.
Lower the heat to medium and stir in the rice wine, soy sauce, sesame oil, brown sugar and red-pepper flakes. Cook, stirring occasionally, until the vegetables are tender and the sauce has reduced, 10 to 15 minutes. Remove from heat, and stir in the basil.
THREE-CUP CHICKEN
This is from Sam Sifton in The New York Times cooking e-newsletter. Sam wrote, “Ask 30 people how to make this simple Taiwanese recipe, and you’ll receive 30 different responses. Some fry the chicken before braising it, use more oil, less wine, different blends of soy sauce. Debates rage over how thick the sauce should be, over which parts of the chicken to use. (Few follow the folk recipe that calls for making the sauce with a cup each of sesame oil, soy sauce and rice wine. ‘If you actually cook it that way,’ says Eddie Huang, the Taiwanese-American chef who inspired the television program ‘Fresh Off the Boat,’ ‘you’ll be in trouble.’) Our reporting and testing led us to the recipe below. Use it as a starting point, and then make it your own.”
Yield: 4 servings; Time: 30 minutes
This was featured in “A Taste of Taiwan,” and can be viewed online here.
Note: If, like me, you don't keep alcohol around the house, don't panic. I've been known to add water (or a suitable broth) in place of wine in recipes.
Ingredients
3 tablespoons sesame oil
1 2-to-3-inch piece of ginger, peeled and sliced into coins, approximately 12
12 cloves of garlic, peeled
4 whole scallions, trimmed and cut into 1-inch pieces
3 dried red peppers or 1 teaspoon red-pepper flakes
2 pounds chicken thighs, boneless or bone-in, cut into bite-size pieces
1 tablespoon unrefined or light brown sugar
1/2 cup rice wine
1/4 cup light soy sauce
2 cups fresh Thai basil leaves or regular basil leaves
Preparation
Heat a wok over high heat and add 2 tablespoons sesame oil. When the oil shimmers, add the ginger, garlic, scallions and peppers, and cook until fragrant, approximately 2 minutes.
Scrape the aromatics to the sides of the wok, add remaining oil and allow to heat through. Add the chicken, and cook, stirring occasionally, until it is browned and crisping at the edges, approximately 5 to 7 minutes.
Add sugar and stir to combine, then add the rice wine and soy sauce, and bring just to a boil. Lower the heat, then simmer until the sauce has reduced and started to thicken, approximately 15 minutes.
Turn off the heat, add the basil and stir to combine. Serve with white rice.
HEARTY SLOW COOKER CHICKEN CHILI
This comes from Diana Rattray on The Spruce Eats. Diana wrote, “This easy slow cooker chicken chili is relatively light and low-calorie compared to the classic beef or pork chili. Boneless chicken breasts and a variety of canned beans make the chili super easy and convenient. If you prefer to cook the chili on the stovetop, see the tips below the recipe.
“Feel free to use boneless chicken thighs in the recipe and use the canned beans you have on hand. We used pinto beans and great northern beans, but kidney beans, navy beans, black beans and cannellini beans are all excellent alternatives.
Prep Time: 15 minutes; Cook Time: 4 hours; Total Time: 4 hours 15 minutes; Yield: 8 servings.
To view this online, click here.
Ingredients
2 pounds boneless chicken breasts (about 4 large chicken breast halves)
1 cup onion (chopped)
1/2 cup green bell pepper (chopped)
2 cloves garlic (minced; or 1 teaspoon granulated garlic or garlic powder)
1 (15-ounce) can great northern beans (rinsed and drained)
1 (15-ounce) can pinto beans (rinsed and drained)
1 (14.5-ounce) can stewed tomatoes
1 (14.5-ounce) can diced tomatoes
1 (8-ounce) can tomato sauce
1 1/2 cups corn kernels (frozen, thawed)
1 tablespoon chili powder (heaping)
1 teaspoon cumin (ground)
1 teaspoon dried oregano
1 1/2 teaspoons kosher salt
1/2 teaspoon black pepper (freshly ground)
1 bay leaf
Garnish: sour cream or shredded cheese
Optional: chopped fresh cilantro
Directions
Gather the ingredients.
Dice the chicken or cut it into strips. Put the chicken pieces in the slow cooker along with the onion, bell pepper, garlic, drained and rinsed beans, tomatoes and tomato sauce, corn, chili powder, cumin, oregano, salt, pepper and bay leaf. Stir to blend ingredients.
Cover and cook on high for 1 hour, then cook on low for 3 to 4 hours longer, or until the chicken is cooked and tender. Or cook on high for 3 to 4 hours.
Remove the bay leaf.
Spoon the chili into bowls and garnish with sour cream or shredded cheese, along with chopped fresh cilantro, if desired.
Serve with cornbread, crackers, or crusty bread.
Tips
Stovetop: Put ingredients in a large Dutch oven instead of a slow cooker. Stir and bring to a boil. Reduce the heat to low and simmer for 1 to 2 hours.
For thicker chili, add a few tablespoons of cornmeal about 30 minutes before it's done.
Recipe Variations
Other vegetables that may be added include sliced summer squash or zucchini, shredded or julienne-cut carrots, and sliced celery.
For a little heat, add a few tablespoons of minced jalapeno pepper or serrano. Or add some crushed red pepper flakes.
Use different varieties of canned beans, or use cooked dried beans instead. See crock pot great northern beans.
Use part or all boneless chicken thighs in the recipe. Chicken thighs stay tender and juicy in the slow cooker, so they're especially good in this recipe if you will be cooking it longer than the recommended times.
CORN MUFFINS
Recipe Yield: Servings: 12
View this online at https://diabeticgourmet.com/diabetic-recipe/corn-muffins
Ingredients
1/2 cup corn meal
1 cup flour
1 tablespoon baking powder
3/4 cup skim milk
1 tablespoon butter or margarine, melted
1 egg
Directions
Mix dry ingredients together.
Add lightly beaten egg, milk and butter.
Mix just until moist.
Bake in muffin tins lined with cupcake papers for 20 minutes at 400F.
Nutritional Information Per Serving: Calories: 95; Fat: 2.5 g; Protein: 5 g; Carbohydrates: 15 g
ALMOND, TOASTED OAT AND CHERRY TRAIL MIX
This was in a Weight Watchers' email several years ago. The program has changed, but I'm using the values from when this was sent.
This recipe began, “Take this energy-packed treat with you when you head to the great outdoors.”
POINTS® Value: 3; Servings: 6; Preparation Time: 8 minutes; Cooking Time: 25 minutes; Level of Difficulty: Easy
Ingredients
1 cup uncooked old fashioned oats
2/3 cup dried cherries, chopped
1/4 cup slivered almonds
1/4 tsp table salt
1 Tbsp Land O Lakes Stick Light Butter, or similar product, melted
1/4 cup honey
Directions
Preheat oven to 350°F. Line a sided sheet pan with parchment paper.
In a large bowl, stir together rolled oats, cherries, almonds and salt. Drizzle with butter and honey and toss thoroughly. Spread mixture evenly on sheet pan. Bake, stirring occasionally to ensure even browning, about 20 to 25 minutes; let cool. Yields about 1/3 cup per serving. (You might want to double the recipe and store the mix for a few days in an airtight container.)
BAKED SPAGHETTI
This is from the Food Network, and begins, “This mash-up of lasagna and spaghetti with meat sauce makes for a warming one-pan dinner. (And if you start with leftover cooked noodles and meat sauce, you're set for a super-fast weeknight meal.) Assemble the casserole ahead of time and bake when you're ready to serve.”
Prep Time: 10 minutes; Inactive Time: 20 minutes; Cook Time: 1 hour 25 minutes; Total Time: 1 hour 55 minutes; Level: Intermediate; Yield: 6 servings
To view this online, go to https://www.foodnetwork.com/recipes/food-network-kitchen/baked-spaghetti-3361814.
Ingredients
Kosher salt
1 1/2 pounds ground beef chuck
Freshly ground black pepper
1 large onion, diced (about 2 cups)
1 red bell pepper, stemmed, seeded and diced (about 1 cup)
4 cloves garlic, finely chopped
One 28-ounce can crushed tomatoes
One 14.5-ounce can diced tomatoes
2 teaspoons sugar
1/4 teaspoon dried oregano
8 ounces thin spaghetti
8 ounces sharp Cheddar, grated (about 2 cups)
1/4 cup fresh flat-leaf parsley leaves, finely chopped
Directions
Bring a large pot of salted water to a boil.
Heat a second large pot over medium-high heat. Add the beef, 1/2 teaspoon salt and a few grinds of pepper and cook, stirring to break the meat up, until browned, about 4 minutes. Add the onions, bell peppers, garlic and a generous pinch of salt and pepper and cook, stirring occasionally, until tender, about 10 minutes. Stir in the crushed and diced tomatoes, sugar and oregano and bring to a boil. Reduce the heat to simmer and cook, stirring occasionally, until thickened, about 30 minutes.
Meanwhile, cook the spaghetti for 2 minutes less than the time indicated in the package directions. Strain well. Preheat the oven to 350 degrees F.
Cover the bottom of a 13-by-9-by-2-inch pan with a third of the sauce. Add half the pasta and a third of the Cheddar; repeat the layers and add the last of the sauce; reserve the last of the Cheddar.
Bake for 30 minutes. Top with the remaining Cheddar and continue baking until it melts and the sauce bubbles, about 5 more minutes. Let cool in the dish for at least 10 minutes. Garnish with the parsley before cutting into squares.
THREE-CUP VEGETABLES
This is from Ali Slagle in The New York Times cooking e-newsletter. Ali wrote, “This vegan dish is inspired by three-cup chicken, a deeply savory Taiwanese specialty that can be traced back to the 13th century, to the execution of Wen Tianxiang, a scholar-general of the Song dynasty who resisted Kublai Khan’s invasion. The night before Wen’s death, a guard is said to have made him the surprisingly pungent chicken dish with the prison’s limited resources. It has many variations, but usually calls for braising chicken in rice wine, soy sauce and sesame oil with plenty of ginger, garlic and basil. Here, root vegetables like carrots, parsnips, sweet potatoes and turnips take the place of the chicken, but feel free to also add tofu and quick-cooking vegetables like broccoli or snap peas with the roots. Serve over rice or ramen noodles to soak up sauce.”
Yield: 4 servings; Time: 30 minutes.
To view this on the Times’ website, click here.
Note: If, like me, you don't keep alcohol around the house, don't panic. I've been known to add water (or a suitable broth) in place of wine in recipes.
Ingredients
2 tablespoons canola or other neutral oil
6 cups root vegetables, such as carrots, parsnips, sweet potatoes and-or turnips, cut into 1/4-inch slices and halved or quartered if large (about 2 pounds)
1 (1-inch) piece ginger, peeled and thinly sliced
10 garlic cloves, smashed and peeled
3/4 cup Chinese rice wine
6 tablespoons low-sodium soy sauce
3 tablespoons toasted sesame oil
2 tablespoons dark brown sugar
2 dried chiles, like chiles de árbol, or 1/4 teaspoon red-pepper flakes
2 cups fresh basil leaves, torn if large
Preparation
In a large skillet, heat oil over medium-high heat until it shimmers. Add the vegetables, ginger and garlic, and cook, stirring occasionally, until vegetables are crisp-tender and browned in spots, 7 to 10 minutes.
Lower the heat to medium and stir in the rice wine, soy sauce, sesame oil, brown sugar and red-pepper flakes. Cook, stirring occasionally, until the vegetables are tender and the sauce has reduced, 10 to 15 minutes. Remove from heat, and stir in the basil.
THREE-CUP CHICKEN
This is from Sam Sifton in The New York Times cooking e-newsletter. Sam wrote, “Ask 30 people how to make this simple Taiwanese recipe, and you’ll receive 30 different responses. Some fry the chicken before braising it, use more oil, less wine, different blends of soy sauce. Debates rage over how thick the sauce should be, over which parts of the chicken to use. (Few follow the folk recipe that calls for making the sauce with a cup each of sesame oil, soy sauce and rice wine. ‘If you actually cook it that way,’ says Eddie Huang, the Taiwanese-American chef who inspired the television program ‘Fresh Off the Boat,’ ‘you’ll be in trouble.’) Our reporting and testing led us to the recipe below. Use it as a starting point, and then make it your own.”
Yield: 4 servings; Time: 30 minutes
This was featured in “A Taste of Taiwan,” and can be viewed online here.
Note: If, like me, you don't keep alcohol around the house, don't panic. I've been known to add water (or a suitable broth) in place of wine in recipes.
Ingredients
3 tablespoons sesame oil
1 2-to-3-inch piece of ginger, peeled and sliced into coins, approximately 12
12 cloves of garlic, peeled
4 whole scallions, trimmed and cut into 1-inch pieces
3 dried red peppers or 1 teaspoon red-pepper flakes
2 pounds chicken thighs, boneless or bone-in, cut into bite-size pieces
1 tablespoon unrefined or light brown sugar
1/2 cup rice wine
1/4 cup light soy sauce
2 cups fresh Thai basil leaves or regular basil leaves
Preparation
Heat a wok over high heat and add 2 tablespoons sesame oil. When the oil shimmers, add the ginger, garlic, scallions and peppers, and cook until fragrant, approximately 2 minutes.
Scrape the aromatics to the sides of the wok, add remaining oil and allow to heat through. Add the chicken, and cook, stirring occasionally, until it is browned and crisping at the edges, approximately 5 to 7 minutes.
Add sugar and stir to combine, then add the rice wine and soy sauce, and bring just to a boil. Lower the heat, then simmer until the sauce has reduced and started to thicken, approximately 15 minutes.
Turn off the heat, add the basil and stir to combine. Serve with white rice.
HEARTY SLOW COOKER CHICKEN CHILI
This comes from Diana Rattray on The Spruce Eats. Diana wrote, “This easy slow cooker chicken chili is relatively light and low-calorie compared to the classic beef or pork chili. Boneless chicken breasts and a variety of canned beans make the chili super easy and convenient. If you prefer to cook the chili on the stovetop, see the tips below the recipe.
“Feel free to use boneless chicken thighs in the recipe and use the canned beans you have on hand. We used pinto beans and great northern beans, but kidney beans, navy beans, black beans and cannellini beans are all excellent alternatives.
Prep Time: 15 minutes; Cook Time: 4 hours; Total Time: 4 hours 15 minutes; Yield: 8 servings.
To view this online, click here.
Ingredients
2 pounds boneless chicken breasts (about 4 large chicken breast halves)
1 cup onion (chopped)
1/2 cup green bell pepper (chopped)
2 cloves garlic (minced; or 1 teaspoon granulated garlic or garlic powder)
1 (15-ounce) can great northern beans (rinsed and drained)
1 (15-ounce) can pinto beans (rinsed and drained)
1 (14.5-ounce) can stewed tomatoes
1 (14.5-ounce) can diced tomatoes
1 (8-ounce) can tomato sauce
1 1/2 cups corn kernels (frozen, thawed)
1 tablespoon chili powder (heaping)
1 teaspoon cumin (ground)
1 teaspoon dried oregano
1 1/2 teaspoons kosher salt
1/2 teaspoon black pepper (freshly ground)
1 bay leaf
Garnish: sour cream or shredded cheese
Optional: chopped fresh cilantro
Directions
Gather the ingredients.
Dice the chicken or cut it into strips. Put the chicken pieces in the slow cooker along with the onion, bell pepper, garlic, drained and rinsed beans, tomatoes and tomato sauce, corn, chili powder, cumin, oregano, salt, pepper and bay leaf. Stir to blend ingredients.
Cover and cook on high for 1 hour, then cook on low for 3 to 4 hours longer, or until the chicken is cooked and tender. Or cook on high for 3 to 4 hours.
Remove the bay leaf.
Spoon the chili into bowls and garnish with sour cream or shredded cheese, along with chopped fresh cilantro, if desired.
Serve with cornbread, crackers, or crusty bread.
Tips
Stovetop: Put ingredients in a large Dutch oven instead of a slow cooker. Stir and bring to a boil. Reduce the heat to low and simmer for 1 to 2 hours.
For thicker chili, add a few tablespoons of cornmeal about 30 minutes before it's done.
Recipe Variations
Other vegetables that may be added include sliced summer squash or zucchini, shredded or julienne-cut carrots, and sliced celery.
For a little heat, add a few tablespoons of minced jalapeno pepper or serrano. Or add some crushed red pepper flakes.
Use different varieties of canned beans, or use cooked dried beans instead. See crock pot great northern beans.
Use part or all boneless chicken thighs in the recipe. Chicken thighs stay tender and juicy in the slow cooker, so they're especially good in this recipe if you will be cooking it longer than the recommended times.
CORN MUFFINS
Recipe Yield: Servings: 12
View this online at https://diabeticgourmet.com/diabetic-recipe/corn-muffins
Ingredients
1/2 cup corn meal
1 cup flour
1 tablespoon baking powder
3/4 cup skim milk
1 tablespoon butter or margarine, melted
1 egg
Directions
Mix dry ingredients together.
Add lightly beaten egg, milk and butter.
Mix just until moist.
Bake in muffin tins lined with cupcake papers for 20 minutes at 400F.
Nutritional Information Per Serving: Calories: 95; Fat: 2.5 g; Protein: 5 g; Carbohydrates: 15 g
ALMOND, TOASTED OAT AND CHERRY TRAIL MIX
This was in a Weight Watchers' email several years ago. The program has changed, but I'm using the values from when this was sent.
This recipe began, “Take this energy-packed treat with you when you head to the great outdoors.”
POINTS® Value: 3; Servings: 6; Preparation Time: 8 minutes; Cooking Time: 25 minutes; Level of Difficulty: Easy
Ingredients
1 cup uncooked old fashioned oats
2/3 cup dried cherries, chopped
1/4 cup slivered almonds
1/4 tsp table salt
1 Tbsp Land O Lakes Stick Light Butter, or similar product, melted
1/4 cup honey
Directions
Preheat oven to 350°F. Line a sided sheet pan with parchment paper.
In a large bowl, stir together rolled oats, cherries, almonds and salt. Drizzle with butter and honey and toss thoroughly. Spread mixture evenly on sheet pan. Bake, stirring occasionally to ensure even browning, about 20 to 25 minutes; let cool. Yields about 1/3 cup per serving. (You might want to double the recipe and store the mix for a few days in an airtight container.)
BAKED SPAGHETTI
This is from the Food Network, and begins, “This mash-up of lasagna and spaghetti with meat sauce makes for a warming one-pan dinner. (And if you start with leftover cooked noodles and meat sauce, you're set for a super-fast weeknight meal.) Assemble the casserole ahead of time and bake when you're ready to serve.”
Prep Time: 10 minutes; Inactive Time: 20 minutes; Cook Time: 1 hour 25 minutes; Total Time: 1 hour 55 minutes; Level: Intermediate; Yield: 6 servings
To view this online, go to https://www.foodnetwork.com/recipes/food-network-kitchen/baked-spaghetti-3361814.
Ingredients
Kosher salt
1 1/2 pounds ground beef chuck
Freshly ground black pepper
1 large onion, diced (about 2 cups)
1 red bell pepper, stemmed, seeded and diced (about 1 cup)
4 cloves garlic, finely chopped
One 28-ounce can crushed tomatoes
One 14.5-ounce can diced tomatoes
2 teaspoons sugar
1/4 teaspoon dried oregano
8 ounces thin spaghetti
8 ounces sharp Cheddar, grated (about 2 cups)
1/4 cup fresh flat-leaf parsley leaves, finely chopped
Directions
Bring a large pot of salted water to a boil.
Heat a second large pot over medium-high heat. Add the beef, 1/2 teaspoon salt and a few grinds of pepper and cook, stirring to break the meat up, until browned, about 4 minutes. Add the onions, bell peppers, garlic and a generous pinch of salt and pepper and cook, stirring occasionally, until tender, about 10 minutes. Stir in the crushed and diced tomatoes, sugar and oregano and bring to a boil. Reduce the heat to simmer and cook, stirring occasionally, until thickened, about 30 minutes.
Meanwhile, cook the spaghetti for 2 minutes less than the time indicated in the package directions. Strain well. Preheat the oven to 350 degrees F.
Cover the bottom of a 13-by-9-by-2-inch pan with a third of the sauce. Add half the pasta and a third of the Cheddar; repeat the layers and add the last of the sauce; reserve the last of the Cheddar.
Bake for 30 minutes. Top with the remaining Cheddar and continue baking until it melts and the sauce bubbles, about 5 more minutes. Let cool in the dish for at least 10 minutes. Garnish with the parsley before cutting into squares.
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