Healthy Recipe Monday
2013 Recipies
Monday, May 20, 2013
Slow Cooker Pork Chops
Yields 6 servings
Calories: 146|Total Fat: 4.3g|Cholesterol: 36mg
Ingredients
6 boneless pork chops
1/4 cup brown sugar
1 teaspoon ground ginger
1/2 cup soy sauce
1/4 cup ketchup
2 cloves garlic, crushed
salt and pepper to taste
Directions
Place pork chops in slow cooker. Combine remaining ingredients and pour over pork chops.
Cook on Low setting for 6 hours, until internal temperature of pork has reached 145 degrees F (63 degrees C).
Monday, May 13, 2013
Chicken and Rice
Yields 4-6 servings
Calories: 314|Total Fat: 5g|Cholesterol: 60mg
Ingredients
1 cup uncooked white rice
1 (10.75 ounce) can condensed cream of chicken soup
1 7/8 cups water
1 (1 ounce) package dry onion soup mix
4 skinless, boneless chicken breast halves
Directions
Preheat oven to 350 degrees F (175 degrees C).
Spread rice in the bottom of a 9x13 inch baking dish. Rinse chicken and pat dry; arrange chicken pieces on top of rice.
Mix soup and water together and pour over chicken and rice. Sprinkle dry onion soup mix on top. Cover and seal TIGHTLY with foil. Bake in the preheated oven for 1 to 1 1/2 hours. Enjoy!
Pasta Fagioli
Yields 4 servings
Calories: 225|Total Fat: 4.4g|Cholesterol: 2mg
Ingredients
1 tablespoon olive oil
2 stalks celery, chopped
1 onion, chopped
3 cloves garlic, minced
2 teaspoons dried parsley
1 teaspoon Italian seasoning
1/4 teaspoon crushed red pepper flakes
salt to taste
1 (14.5 ounce) can chicken broth
2 medium tomatoes, peeled and chopped
1 (8 ounce) can tomato sauce
1/2 cup uncooked spinach pasta
1 (15 ounce) can cannellini beans, with liquid
Directions
Heat olive oil in a large saucepan over medium heat. Cook celery, onion, garlic, parsley, Italian seasoning, red pepper flakes, and salt in the hot oil until onion is translucent, about 5 minutes. Stir in chicken broth, tomatoes and tomato sauce, and simmer on low for 15 to 20 minutes.
Add pasta and cook 10 minutes, until pasta is tender.
Add undrained beans and mix well. Heat through. Serve with grated Parmesan cheese sprinkled on top.
Monday, April 29, 2013
Marinated Turkey Breast
Yields 12 servings
Calories: 317|Total Fat: 6g|Cholesterol: 164mg
Ingredients
2 cloves garlic, peeled and minced
1 tablespoon finely chopped fresh basil
1/2 teaspoon ground black pepper
2 (3 pound) boneless turkey breast halves
6 whole cloves
1/4 cup vegetable oil
1/4 cup soy sauce
2 tablespoons lemon juice
1 tablespoon brown sugar
Directions
In a small bowl, mix together the garlic, basil, and pepper. Rub over the turkey breasts. Insert one clove into each end of the turkey breasts, and one in the center.
In a large shallow dish, blend vegetable oil, soy sauce, lemon juice, and brown sugar. Place the breasts in the dish, and turn to coat. Cover, and marinate in the refrigerator at least 4 hours.
Preheat grill for high heat.
Lightly oil the grill grate. Discard marinade, place turkey breasts on the grill. Close the lid, and grill turkey breasts about 15 minutes on each side, or to an internal temperature of 170 degrees F (68 degrees C).
Monday, April 22nd, 2013
Apple Stuffed Chicken Breast
Yields 4 servings
Calories: 139|Total Fat: 5.1g|Cholesterol: 46mg
Ingredients
2 skinless, boneless chicken breasts
1/2 cup chopped apple
2 tablespoons shredded Cheddar cheese
1 tablespoon Italian-style dried bread crumbs
1 tablespoon butter
1/4 cup dry white wine
1/4 cup water
1 tablespoon water
1 1/2 teaspoons cornstarch
1 tablespoon chopped fresh parsley, for garnish
Directions
Combine apple, cheese, and bread crumbs. Set aside.
Flatten chicken breasts between sheets of waxed paper to 1/4 inch thickness. Divide apple mixture between chicken breasts, and roll up each breast. Secure with toothpicks.
Melt butter or margarine in a 7 inch skillet over medium heat. Brown stuffed chicken breasts. Add wine and 1/4 cup water. Cover. Simmer for 15 to 20 minutes, or until chicken is no longer pink.
Transfer chicken to a serving platter. Combine 1 tablespoon water and cornstarch; stir into juices in pan. Cook and stir until thickened. Pour gravy over chicken, and garnish with parsley. Serve.
Monday, April 15th, 2013
Lemon Tomato Chicken Pasta
Yields 6 servings
Calories: 318|Total Fat: 10.2g|Cholesterol: 62mg
Ingredients
8 ounces dry cavatappi or rotini pasta, uncooked
1 tablespoon olive oil
1 pound boneless skinless chicken breasts, cut into bite-size pieces
3 cloves garlic, finely chopped
1 (14.5 ounce) can Hunt's® Petite Diced Tomatoes, undrained
1 (8 ounce) can Hunt's® Tomato Sauce
2 tablespoons fresh lemon juice
1/2 cup soft cream cheese spread
1 (.75 ounce) package fresh basil, coarsely chopped
1/4 teaspoon shredded lemon peel
Cracked black pepper
Directions
Cook pasta according to package directions, omitting salt. Meanwhile, heat oil in large nonstick skillet over medium heat. Add chicken and garlic; cook 4 minutes or until chicken is no longer pink, stirring occasionally. Remove from skillet; keep warm.
Stir together undrained tomatoes, tomato sauce and lemon juice in same skillet; bring to a boil. Add cream cheese; stir until cream cheese is melted completely. Simmer 2 to 3 minutes to thicken slightly.
Drain pasta. Add to sauce in skillet; stir to coat. Stir in chicken, basil and lemon peel. Sprinkle with pepper, if desired.
Monday, April 8th, 2013
Garlic Prawns
Yields 30 shrimp
Calories: 231|Total Fat: 18.6g|Cholesterol: 89mg
Ingredients
1/2 cup olive oil
1 tablespoon Dijon mustard
3 cloves garlic, minced
1 lemon, juiced
1 orange, juiced
1 teaspoon dried basil, or to taste
2 tablespoons white wine (optional)
30 tiger prawns, peeled and deveined
Directions
In a glass dish, mix together the olive oil, mustard, garlic, lemon juice, orange juice, basil and white wine. Add the prawns, and stir to coat. Cover, and let marinate for 1 hour.
Heat an outdoor grill to high heat.
Thread prawns onto skewers. Grill for 3 to 5 minutes, turning once, until pink.
Monday, April 1st, 2013
Vegetarian Tortilla Soup
Yields 12 servings
Calories: 315|Total Fat: 16.2g|Cholesterol: 12mg
Ingredients
2 tablespoons vegetable oil
1 (1 pound) package frozen pepper and onion stir fry mix
2 cloves garlic, minced
3 tablespoons ground cumin
1 (28 ounce) can crushed tomatoes
3 (4 ounce) cans chopped green chile peppers, drained
4 (14 ounce) cans vegetable broth
salt and pepper to taste
1 (11 ounce) can whole kernel corn
12 ounces tortilla chips
1 cup shredded Cheddar cheese
1 avocado - peeled, pitted and diced
Directions
Heat the oil in a large pot over medium heat. Stir in the pepper and onion stir fry mix, garlic, and cumin, and cook 5 minutes, until vegetables are tender. Mix in the tomatoes and chili peppers. Pour in the broth, and season with salt and pepper. Bring to a boil, reduce heat to low, and simmer 30 minutes.
Mix corn into the soup, and continue cooking 5 minutes. Serve in bowls over equal amounts of tortilla chips. Top with cheese and avocado.
Monday, March 25, 2013
Zesty Pork Chops
Yields 4 servings
Calories: 405|Total Fat: 5.5g|Cholesterol: 35mg
Ingredients
1 cup soy sauce
3/4 cup water
1/2 cup brown sugar
1 tablespoon honey
1 dash lemon juice
4 pork chops
1 cup ketchup
1/2 cup cocktail sauce
1/4 cup brown sugar
2 tablespoons water
1 1/2 teaspoons ground dry mustard
Directions
In a saucepan over medium heat, mix the soy sauce, water, brown sugar, honey, and lemon juice. Bring to a boil, remove from heat, and cool.
Place the pork chops in a large, resealable plastic bag. Pour the soy sauce mixture into the bag, seal, and marinate in the refrigerator for 3 to 6 hours.
Preheat oven to 350 degrees.
Drain the pork chops, and discard remaining marinade. Arrange the pork chops in a baking dish, cover, and bake 30 minutes in the preheated oven.
In a bowl, blend the ketchup, cocktail sauce, brown sugar, water, and mustard. Pour over the pork chops, and continue baking 30 minutes, to an internal temperature of 145 degrees.
Monday, March 18, 2013
Green Chile Beef Tacos
Yields 12 servings
Calories: 298|Total Fat: 19.8g|Cholesterol: 82mg
Ingredients
5 pounds boneless beef chuck roast
1 (1 ounce) packet taco seasoning mix
1 (16 ounce) jar green salsa
2 cups beef broth, or more if needed
Directions
Lay the chuck roast into the bottom of a slow cooker with a tight-fitting lid. Sprinkle the taco seasoning mix over the beef. Pour the green salsa over the beef, followed by the beef broth.
Cook on Low for 4 hours. Add more beef broth if needed. Remove the beef from the slow cooker and shred with two forks. Return the shredded beef to the slow cooker; mix with the liquid. Serve hot.
Zucchini Pasta Bake
Yields 6 servings
Calories: 271|Total Fat: 7.9g|Cholesterol: 15mg
Ingredients
8 ounces penne pasta
1/4 cup Parmesan cheese
1/2 cup crushed saltine crackers
1 tablespoon olive oil
1/2 onion, chopped
2 cups chopped zucchini
1 tomato, chopped
2 cloves garlic, minced
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1 pinch dried celery flakes
salt and pepper to taste
1 cup shredded mozzarella cheese
Directions
Bring a large pot of lightly salted water to a boil. Add penne pasta, cook for 10 to 12 minutes, until al dente, and drain. Lightly grease a medium casserole dish.
Preheat oven to 350 degrees F (175 degrees C). In a blender or food processor, thoroughly mix the Parmesan cheese and crackers.
Heat the oil in a skillet over medium heat. Place the onion in the skillet, and cook and stir until tender. Mix in the zucchini, tomato, and garlic, and season with oregano, basil, celery, salt, and pepper. Continue to cook and stir until the zucchini is tender.
In the prepared casserole dish, mix the pasta with the vegetable mixture and mozzarella cheese. Top evenly with the Parmesan cheese mixture.
Bake 25 minutes in the preheated oven, or until the topping is lightly browned. Allow to sit 5 minutes before serving.
Marinated Ranch Broiled Chicken
Yields 2 servings
Calories: 286 | Total Fat: 15g | Cholesterol: 68mg
Ingredients
2 skinless, boneless chicken breast halves
1 (1 ounce) package dry Ranch-style dressing mix
2 tablespoons olive oil
1 tablespoon red wine vinegar
Directions
Combine the dressing mix, oil, and vinegar in a large resealable plastic bag and mix together. Add chicken to bag and seal and shake to coat. Work mixture into the meat.
Refrigerate to marinate for at least 1 hour, or overnight if possible.
Preheat over to Broil/Grill. Remove chicken from bag, discarding any remaining marinade, and broil for 10 to 15 minutes or until cooked through and no longer pink inside.
Black Bean and Salsa Soup
Yields 4 servings
Calories: 240 | Total Fat: 5g | Cholesterol: 6 mg
Ingredients
2 (15 ounce) cans black beans, drained and rinsed
1 1/2 cups vegetable broth
1 cup chunky salsa
1 teaspoon ground cumin
4 tablespoons sour cream
2 tablespoons thinly sliced green onion
Directions
In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
Ladle soup into 4 individual bowls, and top each bowl with 1 tablespoon of the sour cream and 1/2 tablespoon green onion.
Spicy Grilled Chicken
Yields 6 servings
Calories: 242 | Total Fat: 15.1g | Cholesterol: 67mg
Ingredients
1/3 cup vegetable oil
2 tablespoons lime juice
1/2 teaspoon grated lime juice
2 cloves crushed garlic
1 1/2 teaspoons fresh oregano
1/4 teaspoon red pepper flakes
1 teaspoon salt
1/4 teaspoon ground black pepper
6 skinless, boneless chicken breast halves
Directions
In a shallow glass dish, mix the oil, lime juice, lime zest, garlic, oregano, red pepper flakes, salt, and black pepper. Add chicken, and turn to coat. Cover, and marinate int he refrigerator for 1 hour, turning occasionally.
Preheat grill for medium-high heat.
Lightly oil the grill grate. Drain and discard marinade. Grill chicken for 6-8 minutes each side, or until juices run clear.
Zucchini and Eggs
Yields 4 servings
Calories: 147 | Total Fat: 12.5g | Cholesterol: 214mg
Ingredients
4 eggs, lightly beaten
2 tablespoons grated Parmesan cheese
2 tablespoons olive oil
1 zucchini, sliced 1/8-1/4-inch thick
garlic powder to taste
salt and black pepper to taste
Directions
Stir the eggs and Parmesan cheese together in a bowl; set aside.
Heat the olive oil in a large skillet over medium0high heat; cook the zucchini in the hot oil until softened and lightly browned, about 7 minutes. Season the zucchini with garlic powder, salt, and pepper. Reduce heat to medium; pout the egg mixture into the skillet. Cook, stirring gently, for about 3 minutes. Remove the skillet from the heat and cover. Keep covered off the heat until eggs set, about 2 minutes or more.
Slow Cooker Pork
Yields 8 servings
Calories: 195 | Total Fat: 10.1g | Cholesterol: 67mg
Ingredients
3 pounds pork shoulds
2 (1 ounce) packages taco seasoning mix
chili powder to taste
crushed red pepper to taste
Directions
Place pork shoulder in a slow cooker with taco seasoning. If desired, add chili powder and/or red pepper flakes. Place lid on pot and cook on low for 8 hours.
Remove pork shoulder from pot and shred.
Sweet Potato Chili
Yields 8 servings
Calories: 250 | Total Fat: 7.4g | Cholesterol: 38mg
Ingredients
2 sweet potatoes, diced
2 (14.5oz) cans diced stewed tomatoes w/ chili seasonings
1 (8oz) can tomato sauce
3/4 cup diced sweet onion
1/2 cup chopped celery
1/2 cup water
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1 pinch salt
1 pinch ground black pepper
1 pinch cayenne pepper
1 pinch garlic powder
1 pinch onion powder
1/2 pound ground turkey
1/2 pound ground beef
1 (12oz) can black beans, drained and rinsed
1 cup corn
Directions
Place sweet potatoes, stewed tomatoes, tomato sauce, onion, celery, water, chili powder, cumin, cinnamon, salt, black pepper, cayenne pepper, garlic powder, and onion powder in a slow cooker. Cook on high, stirring occasionally, for 5 hours. In a large skillet over medium-high heat, stir in ground turkey and ground beef. Cook and stir until meat is crumbly, evenly browned, and no longer pink (10-15 minutes). Drain and discard any excess grease. Add cooked ground turkey and beef, black beans, and corn to sweet potato mixture in the slow cooker; cook until flavors have blended, 1 to 2 more hours. Serve warm.
Honey Balsamic Vinaigrette
Yields 1 1/2 cups
Calories: 143 | Total Fat: 12.5 g| Cholesterol: 0 mg
Ingredients
1/2 cup balsamic vinegar
1 small onion, chopped
1 tablesppon soy sauce
3 tablespoons honey
1 tablespoon white sugar
2 cloves garlic, minced
1/2 teaspoon crushed red pepper flakes
2/3 cup extra-virgin olive oil
Directions
Place the vinegar, onion, soy sauce, honey, sugar, garlic and red pepper flakes into a blender. Puree on high, gradually adding the olive oil. Continue pureeing 2 minutes, or until thick. Serve.
Grilled Portobello Mushrooms
Yields 3 servings
Calories: 217 | Total Fat: 19 g | Cholesterol: 0mg
Ingredients
3 portobello mushrooms
1/4 cup canola oil
3 tablespoons chopped onion
4 cloves garlic, minced
4 tablespoons balsamic vinegar
Directions
Clean mushrooms and remove stems. Place caps on a plate with the gills up.
In a small bowl, combine the oil, onion, garlic and vinegar. Pour mixture evenly over the mushroom caps and let stand for 1 hour.
Grill over hot grill for 10 minutes. Serve immediately.
Pork Tenderloin w/ Apples
Yields 4 servings
Calories: 213 | Total Fat: 6.3 | Cholesterol: 49 mg
Ingredients
1 tablespoon olive oil
1 pork tenderloin, cut in half
salt and pepper to taste
1/2 cup riesling wine
2 apples-peeled, cored and chopped
1/2 cup chicken stock
1 tablespoon apple cider vinegar
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 1/2 teaspoons packed brown sugar
1/2 teaspoon cornstarch dissolved in 2 tablespoons water
Directions
Heat the olive oil in a skillet over medium-high heat. Season the pork tenderloin halves with salt and pepper to taste, then cook in the hot oil until evenly browned on all sides, about 8 minutes. Reduce the heat to medium-low, and cook until the pork in no longer pink in the center, turning occasionally, about 25 minutes. An instant-read thermometer inserted into the center should read 145 degrees F. Place the pork onto a plate, cover with two layers of aluminum foil, and allow to rest in a warm area for 10 minutes.
While the pork is resting, pour the wine into the pan; bring to a simmwer while scraping the browned bits of food off of the bottom with a wooden spoon. Simmer for 2 minutes, then add the apples, chicken stock, vinegar, cinnamon, nutmeg, brown sugar, and nutmeg. Cook and stir until the apples are tender, about 10 minutes. Stor cornstarch mixture into the simmering sauce to thicken. Cook and stir 1 minute more until the sauce thickens and is no longer cloudy.
Slice the pork tenderloin into 1/4 inch thick slices and arrange on a serving platter. Pour the apples and sauce over meat to serve.
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