olive oil flavored cooking spray
3 cups of pasta
1 small onion, finely chopped
3 garlic cloves, finely sliced
1 lemon, juice and zest of
3/4 cup reduced-sodium chicken broth
1 can evaporated milk
1 can tuna in water, drained, flaked
salt and pepper
1/4 cup fresh parsley, chopped
1 tablespoons parmesan cheese (to serve)
Cook pasta as packet directs then drain and set aside. Heat pan over medium heat and spray with olive oil. Cook onion for three minutes or until tender then add garlic and cook for 1 minute or until just starting to color. Increase heat to high and add lemon juice, zest and stock and simmer for 3 minutes. Stir in the evaporated milk and flaked tuna then cook for another 2 minutes. Season well with salt and pepper as desired. Add pasta and parsley to the pan and fold pasta and sauce together gently to combine. Heat just a couple of minutes until heated through. Serves 4
Wednesday, February 4, 2009
Barbeque pork sandwhich
1 1/2 teaspoons whole-grain oat flour
1/8 teaspoon garlic powder
1/8 teaspoon salt
Pinch of black pepper
1/2 pound pork tenderloin, cut into 3/4" cubes
1 teaspoon extra-virgin olive oil
1/3 cup orange juice, preferably fresh-squeezed
1/3 cup white vinegar
1 tablespoon hickory smoke flavoring
1 tablespoon barbecue sauce
2 whole-grain or whole-wheat hamburger buns
In a medium resealable plastic bag, combine the flour, garlic powder, salt, and pepper. Add the pork. Seal the bag and shake to evenly coat the cubes. Refrigerate for at least 15 minutes. Preheat a medium nonstick saucepan over medium-high heat until it is hot enough for a spritz of water to sizzle on it. Add the oil. Scatter the pork cubes into the pan. Cook, turning as needed, for about 5 minutes, or until pork is browned on all sides. Reduce the heat to medium. Add the orange juice, vinegar, and smoke flavoring. When the mixture comes to a boil, reduce the heat to low so the mixture simmers. Cover the pan. Cook, stirring occasionally, for 1 hour, or until the pork is very tender. With a wooden spoon, shred the pork pieces and mix in the barbecue sauce. Brown the bun halves on a skillet. , place the bun halves, cut sides down, in a medium nonstick skillet set over medium heat. Serve and enjoy!
Two Servings
1/8 teaspoon garlic powder
1/8 teaspoon salt
Pinch of black pepper
1/2 pound pork tenderloin, cut into 3/4" cubes
1 teaspoon extra-virgin olive oil
1/3 cup orange juice, preferably fresh-squeezed
1/3 cup white vinegar
1 tablespoon hickory smoke flavoring
1 tablespoon barbecue sauce
2 whole-grain or whole-wheat hamburger buns
In a medium resealable plastic bag, combine the flour, garlic powder, salt, and pepper. Add the pork. Seal the bag and shake to evenly coat the cubes. Refrigerate for at least 15 minutes. Preheat a medium nonstick saucepan over medium-high heat until it is hot enough for a spritz of water to sizzle on it. Add the oil. Scatter the pork cubes into the pan. Cook, turning as needed, for about 5 minutes, or until pork is browned on all sides. Reduce the heat to medium. Add the orange juice, vinegar, and smoke flavoring. When the mixture comes to a boil, reduce the heat to low so the mixture simmers. Cover the pan. Cook, stirring occasionally, for 1 hour, or until the pork is very tender. With a wooden spoon, shred the pork pieces and mix in the barbecue sauce. Brown the bun halves on a skillet. , place the bun halves, cut sides down, in a medium nonstick skillet set over medium heat. Serve and enjoy!
Two Servings
Sweet potato fries
1/2 pound sweet potatoes, cut into 1/4" thick sticks
1 Tbs. grated reduced-fat Parmesan cheese
1/2 tsp. extra-virgin olive oil
1/8 tsp. garlic powder
1/8 tsp. paprika
Pinch of cayenne
Salt to taste
Pinch of ground black pepper
Ketchup (optional)
Preheat oven to 450 degrees F. In a medium bowl, toss the potatoes, cheese, olive oil and spices. Place potatoes in a single layer on a medium nonstick baking sheet. Bake for 8 minutes. Flip the potatoes and bake for 10-12 minutes, or until the potatoes are tender and browned in spots. Serve immediately.
Serves 2
Per serving:
125 Calories
2.5g Protein
25g Carbs
2g Fat
4mg Cholesterol
3.5g Fiber
119mg Sodium
1 Tbs. grated reduced-fat Parmesan cheese
1/2 tsp. extra-virgin olive oil
1/8 tsp. garlic powder
1/8 tsp. paprika
Pinch of cayenne
Salt to taste
Pinch of ground black pepper
Ketchup (optional)
Preheat oven to 450 degrees F. In a medium bowl, toss the potatoes, cheese, olive oil and spices. Place potatoes in a single layer on a medium nonstick baking sheet. Bake for 8 minutes. Flip the potatoes and bake for 10-12 minutes, or until the potatoes are tender and browned in spots. Serve immediately.
Serves 2
Per serving:
125 Calories
2.5g Protein
25g Carbs
2g Fat
4mg Cholesterol
3.5g Fiber
119mg Sodium
Kate's beef stew
1/8 teaspoon salt, plus more to taste
Pinch of ground black pepper, plus more to taste
1 pound top round steak, cut into 1" cubes
1 onion, minced
1 tablespoon minced garlic
1-2 cans diced tomatoes
2 carrots, cut into bite-size pieces
2 potatoes, cut into bite-size pieces
1 can low sodium beef broth
1 cup of water
2 celery stocks, cut into bite-size pieces
Trim most of the fat away from your beef before putting it into a slow cooker. Combine meat, vegetables, broth, and enough water to almost cover everything. Season with salt and pepper. This will cook for about 8 hours in a slow cooker or 1-2 in a regular pot. If you have picky eaters (like I do at my home) you can mince all of the vegi's so you get the flavor but not their obvious exsistence. Cook until meat and potatoes are tender. Serve with rolls and enjoy!
Serves 2
Pinch of ground black pepper, plus more to taste
1 pound top round steak, cut into 1" cubes
1 onion, minced
1 tablespoon minced garlic
1-2 cans diced tomatoes
2 carrots, cut into bite-size pieces
2 potatoes, cut into bite-size pieces
1 can low sodium beef broth
1 cup of water
2 celery stocks, cut into bite-size pieces
Trim most of the fat away from your beef before putting it into a slow cooker. Combine meat, vegetables, broth, and enough water to almost cover everything. Season with salt and pepper. This will cook for about 8 hours in a slow cooker or 1-2 in a regular pot. If you have picky eaters (like I do at my home) you can mince all of the vegi's so you get the flavor but not their obvious exsistence. Cook until meat and potatoes are tender. Serve with rolls and enjoy!
Serves 2
Ground turkey nachos
Now I don't know if you know this about me, but I love me some nachos. I also love me some turkey. So why not smash the two together in a delicious meal? The joke in my house is that we call the salsa con queso dip "monkey nanners" because when I was young the Rugrats movie came out and the little brother dyl likes to eat the banana baby food, which they call 'monkey nanners'. My little brother picked up on this, realizing that the queso and baby food containers looked eerily similar. It has been somewhat of a task to explain what monkey nanners are to my in-laws, they usually laugh so hard everytime I say it that I usually end up just saying queso dip. However, I will always call it monkey nanners in my parents house, and I'm sure I will raise my kids to do the same.
1 lb. ground turkey (93% lean)
1 package taco seasoning, or 1 cup salsa
tostitos light tortilla chips
shredded sharp cheddar cheese (I use Tilamook)
2 cans refried beans (or black beans if you are trying to be healthy)
1/2 diced onion
1 jar tostitos salsa con queso
guacamole
shredded lettuce
tomato
sliced olives
salsa
Preheat oven at 250 degrees. Brown ground turkey; drain. Add seasoning mix and 3/4 cup of water (if using salsa add no water). Bring to a boil; reduce heat. Simmer, uncovered, 10 minutes, stirring occasionally. Cover the bottom of a 9 x 11 pan with light tortilla chips. Sprinkle the browned ground turkey over the chips. Layer the beans over the turkey and the cheese over the beans. Put the nachos in the oven long enough to melt the cheese (appx. 10 minutes). Serve with lettuce, tomato, olives, onions, guacamole, salsa and enjoy!
1 lb. ground turkey (93% lean)
1 package taco seasoning, or 1 cup salsa
tostitos light tortilla chips
shredded sharp cheddar cheese (I use Tilamook)
2 cans refried beans (or black beans if you are trying to be healthy)
1/2 diced onion
1 jar tostitos salsa con queso
guacamole
shredded lettuce
tomato
sliced olives
salsa
Preheat oven at 250 degrees. Brown ground turkey; drain. Add seasoning mix and 3/4 cup of water (if using salsa add no water). Bring to a boil; reduce heat. Simmer, uncovered, 10 minutes, stirring occasionally. Cover the bottom of a 9 x 11 pan with light tortilla chips. Sprinkle the browned ground turkey over the chips. Layer the beans over the turkey and the cheese over the beans. Put the nachos in the oven long enough to melt the cheese (appx. 10 minutes). Serve with lettuce, tomato, olives, onions, guacamole, salsa and enjoy!
Asparagus Guacamole
INGREDIENTS
24 spears fresh asparagus, trimmed and coarsely chopped
1/2 cup salsa
1 tablespoon chopped cilantro
2 cloves garlic
4 green onions, sliced
Place the asparagus in a pot with enough water to cover. Bring to a boil, and cook 5 minutes, until tender but firm. Drain, and rinse with cold water.
Place the asparagus, salsa, cilantro, garlic, and green onions in a food processor or blender, and process to desired consistency. Refrigerate 1 hour, or until chilled, before serving.
Nutrition information:
Servings Per Recipe: 4
24 spears fresh asparagus, trimmed and coarsely chopped
1/2 cup salsa
1 tablespoon chopped cilantro
2 cloves garlic
4 green onions, sliced
Place the asparagus in a pot with enough water to cover. Bring to a boil, and cook 5 minutes, until tender but firm. Drain, and rinse with cold water.
Place the asparagus, salsa, cilantro, garlic, and green onions in a food processor or blender, and process to desired consistency. Refrigerate 1 hour, or until chilled, before serving.
Nutrition information:
Servings Per Recipe: 4
- Per serving:
Calories: 38
Total Fat: 0.3g
Cholesterol: 0mg
Sodium: 145mg
Total Carbs: 8g
Dietary Fiber: 3g
Protein: 3g
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