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Turkey meat loaf muffins
garlic braised spinach
seasoned oven fried potato wedges
Turkey Meatloaf Muffins
2 pounds ground turkey breast
2 eggs
1 package Stove Top Stuffing with seasoning mix
1/2 cup parmesan cheese
1 teaspoon chopped garlic fresh is best, but from the jar good too
2 teaspoons Worcestershire sauce
1/2 cup Ketchup
1/2 cup chopped onions
Instructions
Preheat oven to 350F. Mix all ingredients together fill Pam sprayed 12
muffin tins. Bake for 45 minutes or until done.
Oven Fried Potato Wedges
While that is baking, microwave a very large potato till fairly soft. Take
it out of mic, and slice into half the long way, then slice each half in
half 2 more times, to make 8 wedges. In my house, this will feel all 3 of
us. I get 2 wedges, and hubby and son each get one.
Lay the wedges on a pan sprayed with olive oil pam. Season, with garlic,
paprika, onion powder, dill, salt, and pepper. After the muffins are
cooking for half the time, spray the wedges with Olive Oil Pam and put the
wedges in the oven. They will all be ready the same time.
Garlic Braised Spinach
Start this about 10 minutes before the muffins and wedges are done
Slice up as many peeled garlic cloves as you like, we LOVE garlic, so I'll
use about 6 or 7. Add a little olive oil to a pan, and heat till hot,
throw in the garlic, and just start to let it brown, then add fresh baby
spinach, and keep tossing the garlic, and the spinach for about 5 minutes,
or till the spinach starts to wilt.
The way I figure the yums for my serving size this is:
6 yums for 2 muffins
2 yums for 2 wedges
1 yums for the spinach with garlic and oil
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Broccoli Slaw
Diet Coke Chicken
Light Wheat bread toasted well done and very crispy.
Broccoli Slaw:
Get the packaged Broc-slaw in the supermarket.
Mix well with:
3/4 cup Smart Beat Fat Free Mayo Dressing
1/4 cup white vinegar
1/4 cup skim milk
1/4 cup splenda
Try to do this at least an hour before dinner, so it will be well combined
and the flavors will get (as emeril says) "get all happy"
Diet Coke Chicken (a family and WW boards favorite)
4 Skinless boneless chicken breasts
1 cup ketchup
1 can diet coke
Mix well, the ketchup and coke. Throw this all in a pan that has a good
cover. Cook covered on medium heat for 45 minutes. Remove cover and raise
heat to almost high, get it boiling or just about at a boil, for another
20 minutes, or until sauce thickens nicely.
You could just eat like this, but here is what I will do. Toast light
wheat bread, till very cripsy and dark. Remove the chicken from the sauce,
and shread it up. It will be very soft and shread easily. Mix it in with
the sauce, and spoon a bit of the broccoli slaw onto the toast, then spoon
the chicken n sauce on top of that.
You can have more of the broc-slaw if you like too!
Eat it all up! Wash down with a big glass of water, or diet soda.
Yums: If you use standard breasts that cook down to about 5 ounces,
figure maybe 7 for the chicken and sauce. 1 yums for the toast. 1 yums
for the broc-slaw.
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Chicken Cordon Bleu
Steamed Broccoli
Chicken Cordon Bleu
4 bonless skinless breasts, pounded down till very thin and about doubled
in size
12 slices Hillshire farms 97% fat free low fat honey ham
4 wedges lauging cow light cheese.
1/2 cup flavored bread crumbs
1/4 cup grated romano cheese.
1 slightly beaten egg
On each flattened breast, place 3 slices of the ham, then spread with 1
wedge of the cheese. Roll up, secure with toothpic. Dip in egg mixture,
then roll in combined bread crumbs and romano cheese.
Place in baking pan, to which 2 Tbls olive oil has been drizzled and
spread over pan. Bake at 350 for about 25 minutes.
Steamed Broccoli
Well, pretty self explanatory :-), this one pretty easy
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Classic Spinach Salad
Stuffed yellow bell peppers
Oven roasted whole new potatoes.
Classic Spinach Salad
1 pkg washed ready to eat baby spinach
2 hard boiled eggs
4 strips ready cooked bacon
your favorite vinagarette dressing. I am using fat free Balsamic Vinegrette,
made by Naturally Fresh. Its zero yums, and very tasty plate 3 servings of the
spinach. Chop the eggs to a coarse chop, and sprinkle evenly over plates of
salad. Crumble bacon, and sprinkle over salads
too. Shake on dressing, and toss well .
Stuffed yellow bell peppers(I use yellow because they are less acidy than the
green. If you dont have a problem, you can use any color)
3 large yellow bell peppers
1 pound ground turkey breast
1/2 cup cooked, and cooled brown rice. I use the
10 minute uncle bens for this
1/2 cup seasoned bread crumbs
1 egg
2 T minced garlic from the jar is fine
1 onion, grated with a grater, the one with the
sharp little holes on it..
1 large can crushed tomatoes
1 8 oz can tomato sauce with basil and oregano
1/2 cup shredded 2% sharp cheddar cheese
salt and pepper to individual taste
Wash the peppers, the cut lenght wize, remove seeds.Par boil for about 8
minutes, till just starting to get tender. Let cool for 10 minutes.
Mix together , well, all other ingredients except the crushed tomatos.
Lay cooled, peppers in a baking pan sprayed with
PAM, and fill stuffing mixture in each half. Pour
crushed tomatoes over peppers in pan, and bake
at 350 for about 45 mins to an hour , or until done.
Oven roasted whole new potatos.
1 can whole new potatoes
2 TBS olive oil
3/4 tsp paprika
1 Tbls garlic salt
1/4 tsp pepper
1/4 tsp onion powder
throw it all in a baggie, and combine. pour potatoes into an oven dish, and cook
along with
peppers, till browned and crispy.
Yums, Figure 3 servings for all the above, each
serving would be:
Spinach salad 2 yums
2 pepper halves 8 yums
3 whole potatoes 3 yums
Total dinner 13 yums. You can adjust the servings, depending on how many
yums you have
or want to use.
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Oven Baked Cauliflower
Parmesan seasoned Baked Tilapia
Make the cauliflower first, then transfer to a warm plate,cover with foil, and
place on top of stove to keep warm while fish cooks.
Oven Baked Cauliflower
4 cups cauliflower florets pre steamed/microwaved/or boiled, not too soft.
2 tbls flour
1/4 tsp paprika.
1/4 tsp garlic powder.
1/4 tsp fresh ground pepper.
1/4 tsp salt.
1 cup crushed corn flakes
1 large egg or egg white, lighlty beaten, with a little water added
Preheat oven to 425.
In one baggie, place all dry ingredients except corn flakes. In the other place
crushed corn flakes, or whole flakes and roll out with rolling pin till fairly
fine.
dip fleurettes in egg wash, then shake gently in flour and spice bag, then
transfer to flake bag and shake gently to coat.
Place on pan sprayed with Butter flavor PAM, and bake in oven for 15-20 mins
till golden brown.
Romano seasoned Baked Tilapia
6 2-4 ounce Tilapia filets (this is a wonderful mild and nutty tasting fish,
that is very low in yums and very quick and easy to cook.)
Emerils Essence Seasonings
Locatelli Romano Grated Cheese
1 Tbls Olive Oil
Coat a large oven baking dish evenly with olive oil. Place each filet down, then
flip, so both sides lightly touch the oil. Sprinke generously with Emerils
Essence seasonings. Bake at 350 for 10 minutes, sprinkle about 1Tbls Grated
Romano, or even Parmesan, over filets, then turn oven to broil, and broil for 1
or 2 minutes.
Oven Baked cauliflower 4 yums for entire recipe
Baked Tilapia 5 yums for 2 filets
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Roasted Garlic Soup
Chicken Cacciatori over Rotelli Pasta
ROASTED GARLIC SOUP
4 cloves garlic, peeled(I use the ready to use, jar whole garlic cloves)
2 tsp extra virgin olive oil
5 cups chicken or vegetable broth
4 cups chopped fresh spinach leaves, tough stems removed
Preheat oven to 425F.
Place garlic cloves in a small baking dish. Drizzle 1 tsp oil over each head.
Cover dish with aluminum foil and roast for 40 minutes, until garlic is
completely soft and lightly browned.
When cool enough to handle, squeeze garlic pulp into a medium saucepan. Add
broth, stir well to combine. Simmer 15 minutes. Before serving, stir in spinach,
simmer until wilted, abut 4 minutes. Stir vigorously. Serve hot.
CHICKEN CACCIATORI
4 boneless skinless chicken breast fillets
1 small jar favorite brand marinara sauce
1/2 cup dry red wine or red cooking wine
1/2 cup water
1 medium green bell peppers, seeded & sliced
1 medium red bell peppers, seeded & sliced
1/2 pound fresh mushrooms, sliced
1/2 medium onion, thinly sliced
2 cloves garlic, thinly sliced, or 1 TBLS jar chopped garlic
1/2 tsp fresh oregano, chopped
ground black pepper to taste
Coat a large skillet with olive oil cooking spray add 1 tsp olive oil, and place
over medium high heat. Add chicken and saute until lightly browned on all sides.
Add remaining ingredients to skillet and mix well. Cook covered , over medium
heat for 45 minutes, or until the chicken is no longer pink inside.
Serve over 1/2 cup cooked rotelli pasta
chicken 4 yums each
pasta 2 yums
soup 2 yums for whole recipe
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Butternut Squash Soup
Pretzel Chicken
Puttin' on the Ritz Broccoli-Cauliflower
Butternut Squash Soup
1 large butter nut squash, cut, seeds removed and peeled
1 quart 98% fat free chicken broth
salt & pepper
Boil Squash till soft , in broth. Let cool for 30 minutes, place broth and
squash in blender with salt and pepper to taste, and blend till thick and
creamy.(1 yums per cup)
Pretzel Chicken
4 large chicken breasts
1/2 cup Grey Poupon Dijon mustard
1/4 cup BBQ sauce
1/2 cup Minced onions
1/2 cup Minced chives
6 crushed pretzel rods, or about 200 little stix
Salt to taste
Pepper to taste
Procedure
1. Preheat oven to 400 F.
2. Season each breast with salt and pepper.
3. Combine the Grey Poupon and BBQ sauce. Coat each breast with the mustard
mixture.
4. Combine the chopped pretzels, onions and chives. Roll each breast in the
mixture, pressing evenly.
5. Add 1 tbls olive oil to a large oven pan, place coated breasts in pan, spray
tops of breasts with Pam Olive Oil Spray
5. Bake uncovered for 20 to 25 minutes.
Using breasts that are 4 oz after cooking , this is 6 yums for each one.
Puttin' on the Ritz Broccoli-Cauliflower
1pkg fresh broccoli and cauliflower florets
6 Ritz crackers
2 ounces light velveeta
2 ounces skim milk
Microwave veggies in bag, for 3 minutes, remove from mic.
Microwave velveta till melted, then mix in skim milk.
Spray oven dish with Pam, and add cooked veggies, and pour cheese melt mixture
over them. Crush Ritz Crackers over top, Spray a light coat of Pam Butter Flavor
over crackers, and bake at 350 for 10 minutes.
If you are doing this alltogether, you can add the veggies to the oven, at about
the half way yums of the chicken,
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Beef n veggies in Mushroom Sauce (7 Yums)
2 pounds lean chuck - cut in 1 - 3/4 inch pieces
1 pound fresh mushrooms, sliced or button
1 large onion sliced
2 potatoes cut in chunks
5 celerey stalks sliced
1 bag baby carrots
1 can 98% fat free cream of mushroom soup
1 pkg. lipton beefy onion soup mix(regular onion is fine too)
1 can diet sprite
Put meat in crock pot. Add Veggies. Pour soup & onion soup mix over meat. Add
diet Sprite Cook in crock pot all day on low about 6 hours. Turn off and let sit
for 30 minutes before serving.
Makes 8 servings at 7 yums per serving.
Dont forget to add the yums for rice or noodles (4 yums for a cup)
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Ceasar Salad
Herb Crusted Baked Salmon
Garlic Dill oven roasted carrots
Ceasar Salad
Nice bag of pre washed romaine lettuce.
Croutons: 2 slices Light Wheat bread, sprayed with ICBINB, then sprinkled with
garlic powder, and romano cheese. Place in GF Grill or under broiler for about
20 seconds. Remove, and slice into tiny squares.
Add croutons to salad, and top with Just2Good Ceasar Dressing
Yums: 2
Garlic Dill Oven Roasted Carrots
1 large bag pre cut/washed baby carrots
garlic powder
sea salt, or kosher salt
dill weed
Boil the carrots for about 15 minutes, till tender. Drain, and put in an oven
baking dish, and toss with 1 TBLS olive oil, and the garlic, salt, and dill.
Place in oven with the salmon below, and it will all be ready together.
Yums: 2 for about a cup and a half
Herb Crusted Salmon
2-4 5 ounce salmon filets
Mix the following items in a baggie, I usually make 2X the recipe and have it
for few times. Shake the baggie well to combine
Dill Weed 2 tsp
Lemon Pepper. 2 tsp.
Granulated Garlic. 1 tsp.
Dry Whole Tarragon 1 tsp.
Dry Whole Basil 1 tsp.
Paprika 1 tsp.
Kosher Salt 1 tsp.
Brown Sugar (light) 2 tsp.
Put 1 TBLS olive oil in an oven baking dish, flip salmon filets to touch both
sides with oil. Sprinkle above dry rub on each filet, bake at 350 for 15 minutes
Yums: each filet is 7 yums
Very Yummy, total 11 yums dinner, that includes 3 veggie serving-
Oven Fried
Chicken
Mashed Potatoes
Mixed Vegetable |
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Oven Fried
Chicken
4 boneless skinless breasts
2 cups corn flakes
1/4 cup grated Loccatelli Romano cheese (you can use parm if you like, I
just always use the Romano, as its a deeper better flavor)
1/4 tsp each, salt, pepper, garlic powder, onion powder, and oregano
1 egg
1/4 cup skim milk
Preheat oven to 350. Pound breasts till doubled in size, and about 1/4
inch (the chicken breasts, not your own). cut each one into 4 pieces.
Crush the cornflakes till very small crumbs. (either in a bag with a
rolling pin, or a food processor) and add to them, in a baggie, the rest
of the seasoning ingredients, shake to combine. Beat egg, and add skim
milk. Dip each breast section into egg, then shake in bag with coating
mix. Place on Butter Flavor Pam sprayed oven dish, spray coated breasts
with more Pam, then bake for 20 minutes.
Mashed Potatoes.
Cut up 5 small, or 3 large white or red potatoes. Do not peel first. Add
to pot with enough water to cover, and bring to boil, and boil till soft,
about 20-30 mins. Drain water, and place potatoes in a bowl, add some skim
milk, a bunch (maybe 30) sprays of ICBINB spray, salt, pepper, and mash
till softened, but not smooth.
Mixed vegetables.
One of my few exceptions to using fresh veggies. I get one package each of
frozen cut green beans, corn kernels, and diced carrots. I mix all three
packages together and store in a large freezer glad bag. To cook, place as
much as you need, in about 2 inches of water, and bring to a boil, them
simmer, covered for 10-12 mins. Season with more ICBINB spray, salt and
pepper to taste
Yums:
4 pieces of chicken 7 yums
1/4 the potato recipe 3 yums
1/2 cup veggies 1 yums
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Dijon Walnut Salmon
Roast Garlic sautéed Spinach |
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Dijon Walnut
Salmon
2 TBLS Olive Oil
3 tablespoons prepared Dijon-style mustard
1 1/2 tablespoons honey
1/4 cup dry bread crumbs
1/4 cup finely chopped walnuts
4 teaspoons chopped fresh parsley
4 (5 ounce ) filets salmon
salt and pepper to taste
Preparation:
1.Preheat oven to 400 degrees F (200 degrees C).
2. In a small bowl, stir together oil, mustard and honey. Set aside. In
another bowl, mix together bread crumbs, walnuts and parsley.
3.Brush each salmon filet lightly with honey mustard mixture, and sprinkle
the top of the filets with the bread crumb/nut mixture.
4.Bake salmon in preheated oven until it flakes easily with a fork,
approximately 10 to 15 minutes. Season with salt and pepper
Roast Garlic Spinach
4 cloves peeled garlic
large bag cleaned spinach
1TBS olive oil
Place garlic cloves in foil, and drizzle with oil, Seal foil, and bake in
350 oven for about 20 minutes, or till garlic is soft. When garlic is
cool, mash up, or cut in small pieces, and add to large pan, with 1 TBLS
olive oil, Add spinach, and sautee with garlic, till spinach is wilted,
and garlic flavor permeates..
Yums:
Each filet 7 yums
Spinach 1 yums
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Chicken Parmesan
Rotini Pasta Primavera |
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Chicken
Parmesan
4 boneless skinless breasts, pounded down to 1/4"
1/2 cup Italian Seasoned Bread Crumbs
1 cup part skim shredded mozzarella cheese
2 cups jar marinara sauce (I use Classico Sweet Basil Marinara)
1 egg
4 TBLS Parmesan or Romano Cheese
Olive Oil, and Olive Oil PAM spray
Beat egg with a little water. Spread breadcrumbs on a plate. Dip each
pounded down breast in egg, then press into crumbs, on both sides. Add to
baking dish with 1 TBLS olive oil spread over the bottom. Spray tops of
breasts with PAM olive oil spray. Bake in 350 oven 20 minutes. Remove from
oven, and add 1/2 cup marinara sauce, and 1/4 cup mozzeralla cheese, then
sprinkle with parmesan or romano cheese, to each breast, and return to
oven for 5 minutes, or untill cheese in melted and bubbly.
Yums: 8 for each breast, with sauce , cheese, and coating.
Pasta Primavera
8 oz rotelli pasta
2 cups fresh broccoli, cut into small floret's
1/2 cup sliced green onion (scallions)
2 teaspoon dried basil, crushed
1/2 teaspoon salt
Package frozen sugar snap peas
grated Romano or Parmesan cheese
4 TBLS Olive Oil
1 cup shredded carrots (I buy this in a ready to use bag, called match
stick carrots)
2 clove of garlic, minced or 2 TBLS jar minced garlic
1/4 teaspoon pepper
2 cups sliced fresh mushrooms
1/2 cup dry white wine or white cooking wine
Cook pasta in boiling salted water until tender. Drain and keep warm.
Meanwhile, heat oil in a 10-inch skillet. Stir in broccoli, carrot, onion,
garlic, basil, salt and pepper. Cook for 6 to 7 minutes until broccoli is
just tender. Add mushrooms and cook for 2 minutes more. Add snap
peas and wine. Cover and cook for 2 minutes or until vegetables are
crisp-tender. Stir in pasta; toss.
Pour mixture into serving bowl. Sprinkle with Parmesan cheese and toss.
4 yums per serving, makes 6 servings
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Buffalo Mushroom Swiss Burgers Roasted Brussels Sprouts with Garlic
and Ham |
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Buffalo Burgers
I have to give at least part credit to several posters this morning who
gave me some ideas on cooking this new meat to my kitchen.
1 pound fresh mushrooms
3 3 oz buffalo burgers
3 slices Swiss cheese
1TBL marsala cooking wine
Sautee mushrooms in 1 tsp olive oil, till tender. While still hot sizzle
stir in cooking wine. When done, move to separate dish and keep warm. Then
pan fry the burgers, adding a little liquid smoke and worcesershire sauce
(thanks tasha). Cook about 3 minutes on each side. When almost done, pile
on mushrooms, and lay 1 slice swiss cheese over each burger. (I am making
3 ), let sit on warm stove till cheese melts. Serve on toasted bun
Oven Roasted Brussel Sprouts with ham and garlic
1 pound fresh brussel sprouts
1 TBLS olive Oil
3 slices Hillshire Farms low fat smoked ham, chopped small
3 cloves garlic, sliced thin
1 tsp salt
1 TBLS lemon juice
2 TBL Bread crumbs
2 TBL Parm cheese
remove stub, clean and half 1 pound fresh brussel sprouts. Toss with all
other ingredients except bread crumbs and parm cheese. Bake at 375 for 30
mins, mixing once, and then bake till the edges are brown. Toss in bread
crums and cheese serve
Yums
Burger, with cheese, mushrooms and bun. 8
(this is regular cheese and regular bun, you can reduce yums with 2%
cheese and lite bun)
Sprouts 3 yums for entire pan.
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Thanksgiving in February, Roasted Turkey Breast,
Sweet Potato, String Beans Almandine |
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Thanksgiving
in February
Oven Roasted Fresh Turkey Breast
Baked Sweet potatoes with cinnamon fake butter topping
string beans almandine
Turkey
3 pound fresh whole young turkey breast
pre heat oven to 325
rub breast with enough oil to well lubricate (the turkeys, not your own,
save that for your DH/SO to do later ) :-)
sprinkle with garlic powder, paprika, and salt
Roast for about 2 1/4 hours
After first hour, add to oven, washed, dried, and pierced sweet potatos
String Beans Almondine
4 TBLS sliced almonds
1 pks frozen french cut green beans
in a pan, heat 1 TBL olive oil, and brown almonds, just till golden, then
add beans, and continue to cook and mix, till tender.
Cinnamon fake butter
Mix 1/4 Smart Beat Liquid FF margarine, with 1/2 tsp cinnamon and 1 TBL
splenda
When Turkey is done, slice and serve, topped with 1/4 Cup Boston Market
Turkey Gravy
Yums:
5 OZ Turkey 4 yums
small sweet potato 2 pt
Cinnamon fake butter 0pt
1 Cup String beans almandine 2 yums
Total 8 yums
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Jerk Pork Chops
with
Broccoli and Cheese Sauce |
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Jerk Pork Chops
6 4-ounce boneless center-cut loin pork chops, about 1/2-inch thick
1-1/2 teaspoons ground allspice
3/4 teaspoons salt
1 teaspoon dried thyme
1 teaspoon ground coriander
1 teaspoon cinnamon
1 teaspoon nutmeg
1 teaspoon garlic powder
1/4 teaspoon cayenne pepper
1 tsp light brown sugar
2 tablespoons vegetable oil
Combine all seasonings and oil in a small bowl; mix to blend. Spread paste
mixture on both sides of each pork chop. Place pork chops in a self-sealing
plastic bag or baking dish and cover. Chill for several hours or overnight in
refrigerator. Place chops on rack in broiler pan; broil 4 to 5 inches from heat
for 5 to 6 minutes on each side, until brown and chops reach an internal
temperature of 160 degrees F.
Serves 6.
Broccoli with cheese sauce
1 package or bunch fresh broccoli florettes
3 ounces Light Velveeta Cheese
1/4 Cup Skim Milk
In a small bowl, melt the cheese in the microwave till you can stir it. Add in
the milk and stir till creamy. Steam broccoli till tender, then serve with sauce
drizzled over broccoli.
Yums: 4 for each chop, 2 for 1/4 of the broccoli recipe
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