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2 10 oz. cans of chicken (or 3 breasts cooked and chopped)
16 oz cream cheese
8 oz blue cheese salad dressing
5 oz of hot sauce or more (Franks is good)
5 oz crumbled blue cheese
Handful of cheddar cheese , for sprinkling on top
Preheat oven to 350.
Melt cream cheese
Add blue cheese dressing, and rest of ingredients except cheddar cheese
Stir till blended, place in 9x13 oven proof pan
Sprinkle handful of cheddar cheese on top.
Bake until bubbly, about 20 min.
Serving suggestion: serve with tostitos, celery, green peppers, or just crackers
Saturday, August 14, 2010
Pizza in a Bowl
1 jar Fat Free Pizza Sauce (suggestion: Trader Joe's)
14.5 oz can low sodium diced tomatoes
4 oz. turkey pepperoni slices, cut the slices in half (suggestion: sub Canadian Bacon or cooked turkey sausage for turkey pepperoni)
1 medium box fresh mushrooms, sliced
1 large green pepper, sliced
1 large yellow pepper, sliced
1 large red pepper, sliced
½ red onion, finely chopped
1 cup water
1 Tbsp. Italian seasoning (or use oregano, basil, and thyme)
1 cup whole wheat pasta (I like Ronzoni Smart Taste)
Put everything in the slow cooker and cook on low 5-8 hours.
Top with parmesan cheese before serving.
Serving suggestion: sprinkle with RF mozzerella or shredded blended Italian RF cheeses for the last 5-10 minutes of cooking.
14.5 oz can low sodium diced tomatoes
4 oz. turkey pepperoni slices, cut the slices in half (suggestion: sub Canadian Bacon or cooked turkey sausage for turkey pepperoni)
1 medium box fresh mushrooms, sliced
1 large green pepper, sliced
1 large yellow pepper, sliced
1 large red pepper, sliced
½ red onion, finely chopped
1 cup water
1 Tbsp. Italian seasoning (or use oregano, basil, and thyme)
1 cup whole wheat pasta (I like Ronzoni Smart Taste)
Put everything in the slow cooker and cook on low 5-8 hours.
Top with parmesan cheese before serving.
Serving suggestion: sprinkle with RF mozzerella or shredded blended Italian RF cheeses for the last 5-10 minutes of cooking.
Nut Free Pesto Sauce
1 bunch fresh arugula, washed 2 cups fresh basil leaves, washed
1/2 cup freshly grated Parmesan cheese
1 cup olive oil
Salt and pepper to taste
1. Combine all ingredients in a blender or food processor until smooth.
2. Toss pesto with cooked linguine or rice noodles (for gluten-free) and enjoy.
Serves 6.
1/2 cup freshly grated Parmesan cheese
1 cup olive oil
Salt and pepper to taste
1. Combine all ingredients in a blender or food processor until smooth.
2. Toss pesto with cooked linguine or rice noodles (for gluten-free) and enjoy.
Serves 6.
Sunday, May 2, 2010
Fruit Dip
1 pkt. (makes 2 qt. drink) or 2 pkt. (makes 1 qt. drink each) CRYSTAL LIGHT Strawberry Kiwi Flavor Drink Mix*
4 cups vanilla low-fat yogurt
STIR drink mix into yogurt in medium bowl until well blended.
SERVE as a dip with assorted cut-up fresh fruit.
4 cups vanilla low-fat yogurt
STIR drink mix into yogurt in medium bowl until well blended.
SERVE as a dip with assorted cut-up fresh fruit.
Wednesday, April 14, 2010
Bong's Chicken & Wild Rice Soup
Creamy Chicken and Wild Rice Soup
1.5 pounds boneless skinless chicken breasts
1 cup chopped onion
1 cup chopped carrot
1 cup chopped celery
3 cans RF cream of chicken soup
4 cups FF chicken broth
1 boxes long grain & wild rice mix with seasoning
Place chicken on bottom of crock pot. Add veggies, rice and seasoning packet from rice. Pour liquids over the top, cook on low 6-8 hours. Shred the chicken and stir well. Makes 12 cups.
Nutrition Info per serving:
Calories: 144
Fat: 3.14
Fiber: 0.9
1.5 pounds boneless skinless chicken breasts
1 cup chopped onion
1 cup chopped carrot
1 cup chopped celery
3 cans RF cream of chicken soup
4 cups FF chicken broth
1 boxes long grain & wild rice mix with seasoning
Place chicken on bottom of crock pot. Add veggies, rice and seasoning packet from rice. Pour liquids over the top, cook on low 6-8 hours. Shred the chicken and stir well. Makes 12 cups.
Nutrition Info per serving:
Calories: 144
Fat: 3.14
Fiber: 0.9
Crock Pot Diet Coke Chicken
1 cup ketchup
12 ounces Diet Coke (suggestion: or Dt. Dr. Pepper)
(6) 4 ounce boneless skinless chicken breasts
1 large onion -- sliced
Can be done in slow cooker, or pour liquid over chicken in chicken fryer skillet and cover.
Bring to a simmer and then lower the heat to low and walk away and check at 45 mins.
Crack lid a bit to allow sauce to thicken. This takes a total of about an hour.
Variations/Additions:
Packet of dry onion soup mix
Mushrooms, onions, green peppers, celery, etc.
Instead of Coke, add orange soda, ginger and garlic for an Asian dish.
Instead of Coke, use Diet Coke with Lime and salsa instead of ketchup for a Mexican dish.
Instead of ketchup, use barbecue sauce.
Instead of chicken, use pork chops or sausage.
Instead of making the chicken "BBQ", use Diet Coke and RF or FF Italian dressing. Cover with foil and bake 60-90 minutes, turning halfway through cooking.
12 ounces Diet Coke (suggestion: or Dt. Dr. Pepper)
(6) 4 ounce boneless skinless chicken breasts
1 large onion -- sliced
Can be done in slow cooker, or pour liquid over chicken in chicken fryer skillet and cover.
Bring to a simmer and then lower the heat to low and walk away and check at 45 mins.
Crack lid a bit to allow sauce to thicken. This takes a total of about an hour.
Variations/Additions:
Packet of dry onion soup mix
Mushrooms, onions, green peppers, celery, etc.
Instead of Coke, add orange soda, ginger and garlic for an Asian dish.
Instead of Coke, use Diet Coke with Lime and salsa instead of ketchup for a Mexican dish.
Instead of ketchup, use barbecue sauce.
Instead of chicken, use pork chops or sausage.
Instead of making the chicken "BBQ", use Diet Coke and RF or FF Italian dressing. Cover with foil and bake 60-90 minutes, turning halfway through cooking.
Oven Baked Fried Chicken
1 cup buttermilk
1 tablespoon hot sauce
6-8 chicken pieces or BSCB
2 cups panko breadcrumbs
1 tablespoon poultry seasoning
Salt and freshly ground black pepper
In a large bowl mix together the buttermilk with the hot sauce.
Add chicken pieces and turn to completely coat. Let sit in the refrigerator for 30 minutes.
Preheat oven to 350 degrees F.
In a large zip top bag combine the breadcrumbs, poultry seasoning, and salt and pepper, to taste.
Remove chicken pieces from buttermilk and drain excess liquid.
Place the chicken in breadcrumb mixture a few pieces at a time and shake to coat completely.
Remove chicken from bag and place on a nonstick baking sheet and bake for 30 to 40 minutes until breadcrumbs are golden brown and chicken reaches an internal temperature of 175 degrees F.
Serves 4.
1 tablespoon hot sauce
6-8 chicken pieces or BSCB
2 cups panko breadcrumbs
1 tablespoon poultry seasoning
Salt and freshly ground black pepper
In a large bowl mix together the buttermilk with the hot sauce.
Add chicken pieces and turn to completely coat. Let sit in the refrigerator for 30 minutes.
Preheat oven to 350 degrees F.
In a large zip top bag combine the breadcrumbs, poultry seasoning, and salt and pepper, to taste.
Remove chicken pieces from buttermilk and drain excess liquid.
Place the chicken in breadcrumb mixture a few pieces at a time and shake to coat completely.
Remove chicken from bag and place on a nonstick baking sheet and bake for 30 to 40 minutes until breadcrumbs are golden brown and chicken reaches an internal temperature of 175 degrees F.
Serves 4.
Oven Fried Chicken
1 T margarine melted in pan
2-3 c. Bisquick
1 1/2 t. paprika
1 1/4 t. salt 1/4 t. pepper
Add other spices of your choice to the Bisquick: chili powder, ranch, garlic, lemon pepper...
Dredge chicken in baking mixture.
Bake skin side dowm 425*, 35 min, turn and bake 15 min. more.
2-3 c. Bisquick
1 1/2 t. paprika
1 1/4 t. salt 1/4 t. pepper
Add other spices of your choice to the Bisquick: chili powder, ranch, garlic, lemon pepper...
Dredge chicken in baking mixture.
Bake skin side dowm 425*, 35 min, turn and bake 15 min. more.
Meghann's Taco Chili
This is my own low carb variation of Taco Soup - I estimate 1 cup is 15g carb. Woot!
1 lb ground turkey
2 large cans diced tomatoes, do not drain
1 can corn, drained
1 can black beans, drained and rinsed
1 packet taco seasoning
1 packet dry ranch seasoning
Brown turkey. Add taco seasoning, tomatoes, corn, black beans, stir. Add ranch seasoning. Bring to a boil, then reduce to simmer approximately 1 hour.
Top with shredded cheese and a dollop of sour cream. Serve with corn bread or taco chips on the side.
*Can also be done in crock pot - throw in pot in AM, cook on low 6-8 hours stirring as you can.
Gluten free: use recipes for ranch seasoning and taco seasoning to avoid allergens. Skip corn if need be. Serve with gluten free crackers for dipping.
1 lb ground turkey
2 large cans diced tomatoes, do not drain
1 can corn, drained
1 can black beans, drained and rinsed
1 packet taco seasoning
1 packet dry ranch seasoning
Brown turkey. Add taco seasoning, tomatoes, corn, black beans, stir. Add ranch seasoning. Bring to a boil, then reduce to simmer approximately 1 hour.
Top with shredded cheese and a dollop of sour cream. Serve with corn bread or taco chips on the side.
*Can also be done in crock pot - throw in pot in AM, cook on low 6-8 hours stirring as you can.
Gluten free: use recipes for ranch seasoning and taco seasoning to avoid allergens. Skip corn if need be. Serve with gluten free crackers for dipping.
Salisbury Steak with Mushroom Gravy
2 cups stuffing mix
1-1/2 lb. ground beef
1 medium onion, finely chopped
1 egg, lightly beaten
1 Tbsp. oil
1 jar (12 oz.) mushroom gravy
Mix together all but oil and gravy. Shape in to 6 patties.
Heat oil in large skillet on medium-high heat. Add patties; cook 5 minutes on each side or until heated through and golden brown on both sides. Drain.
MIX gravy with 1/2 cup water; pour over patties. Bring to boil. Reduce heat to low; cover and cook an additional 5 minutes.
1-1/2 lb. ground beef
1 medium onion, finely chopped
1 egg, lightly beaten
1 Tbsp. oil
1 jar (12 oz.) mushroom gravy
Mix together all but oil and gravy. Shape in to 6 patties.
Heat oil in large skillet on medium-high heat. Add patties; cook 5 minutes on each side or until heated through and golden brown on both sides. Drain.
MIX gravy with 1/2 cup water; pour over patties. Bring to boil. Reduce heat to low; cover and cook an additional 5 minutes.
Donna's Stuffed Peppers
6-8 Green peppers
1lb Ground beef or ground turkey
1/2-1c. dry rice
1 lg can diced tomatoes
Italian seasoning
Salt
Pepper
Garlic powder
Minced onion
Cut the tops off of green peppers and stuff them w/ a mixture of ground meat (I use beef or turkey...make sure to season turkey more) dry rice (it will cook in the mix), italian seasoning, salt, pepper, garlic powder, minced onion (dryed).
Put it in the crockpot and add a large can of crushed tomatoes and a can of water (liquid should come most of the way up the sides of the peppers).
Cook on low for 6-8 hours.
Donna's notes: I serve w/ mashed potatoes. YUMMY!!
1lb Ground beef or ground turkey
1/2-1c. dry rice
1 lg can diced tomatoes
Italian seasoning
Salt
Pepper
Garlic powder
Minced onion
Cut the tops off of green peppers and stuff them w/ a mixture of ground meat (I use beef or turkey...make sure to season turkey more) dry rice (it will cook in the mix), italian seasoning, salt, pepper, garlic powder, minced onion (dryed).
Put it in the crockpot and add a large can of crushed tomatoes and a can of water (liquid should come most of the way up the sides of the peppers).
Cook on low for 6-8 hours.
Donna's notes: I serve w/ mashed potatoes. YUMMY!!
Beef, Cheese and Noodle Casserole
Yield: 8 servings (serving size: about 1 cup)
Ingredients
•1 (8-ounce) package small elbow macaroni
•Cooking spray
•1 cup prechopped onion
•1 cup preshredded carrot
•2 teaspoons bottled minced garlic
•1 pound lean ground sirloin
•1 cup tomato sauce
•1 teaspoon kosher salt, divided
•1/2 teaspoon freshly ground black pepper
•1 cup fat-free milk
•2 tablespoons all-purpose flour
•1/8 teaspoon ground nutmeg
•1 1/2 cups (6 ounces) 2% reduced-fat shredded sharp cheddar cheese (such as Cracker Barrel), divided
Preparation
Preheat oven to 350°.
Cook pasta according to the package directions, omitting salt and fat; drain. Lightly coat pasta with cooking spray.
Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion and carrot, and sauté 4 minutes. Add garlic; sauté 1 minute. Add ground beef; cook 5 minutes or until browned, stirring to crumble. Add tomato sauce, 1/2 teaspoon salt and pepper. Cook for 2 minutes or until most of liquid evaporates.
Add pasta to beef mixture in pan, stirring to combine. Spoon pasta mixture into an 11 x 7-inch baking dish coated with cooking spray.
Place milk, flour, nutmeg, and remaining 1/2 teaspoon salt in a medium saucepan; stir with a whisk until blended. Cook over medium heat 2 minutes or until thickened, stirring constantly with a whisk. Add 1 cup cheese, stirring until smooth. Pour cheese mixture over pasta mixture; stir. Top evenly with remaining 1/2 cup cheese. Bake at 350° for 20 minutes or until lightly browned. Let stand 5 minutes before serving.
Nutritional Information
Calories: 283 (24% from fat)
Fat: 7.7g (sat 4.2g,mono 2.4g,poly 0.7g)
Protein: 22.3g
Carbohydrate: 30.1g
Fiber: 2.1g
Cholesterol: 46mg
Iron: 3.1mg
Sodium: 622mg
Calcium: 209mg
Ingredients
•1 (8-ounce) package small elbow macaroni
•Cooking spray
•1 cup prechopped onion
•1 cup preshredded carrot
•2 teaspoons bottled minced garlic
•1 pound lean ground sirloin
•1 cup tomato sauce
•1 teaspoon kosher salt, divided
•1/2 teaspoon freshly ground black pepper
•1 cup fat-free milk
•2 tablespoons all-purpose flour
•1/8 teaspoon ground nutmeg
•1 1/2 cups (6 ounces) 2% reduced-fat shredded sharp cheddar cheese (such as Cracker Barrel), divided
Preparation
Preheat oven to 350°.
Cook pasta according to the package directions, omitting salt and fat; drain. Lightly coat pasta with cooking spray.
Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion and carrot, and sauté 4 minutes. Add garlic; sauté 1 minute. Add ground beef; cook 5 minutes or until browned, stirring to crumble. Add tomato sauce, 1/2 teaspoon salt and pepper. Cook for 2 minutes or until most of liquid evaporates.
Add pasta to beef mixture in pan, stirring to combine. Spoon pasta mixture into an 11 x 7-inch baking dish coated with cooking spray.
Place milk, flour, nutmeg, and remaining 1/2 teaspoon salt in a medium saucepan; stir with a whisk until blended. Cook over medium heat 2 minutes or until thickened, stirring constantly with a whisk. Add 1 cup cheese, stirring until smooth. Pour cheese mixture over pasta mixture; stir. Top evenly with remaining 1/2 cup cheese. Bake at 350° for 20 minutes or until lightly browned. Let stand 5 minutes before serving.
Nutritional Information
Calories: 283 (24% from fat)
Fat: 7.7g (sat 4.2g,mono 2.4g,poly 0.7g)
Protein: 22.3g
Carbohydrate: 30.1g
Fiber: 2.1g
Cholesterol: 46mg
Iron: 3.1mg
Sodium: 622mg
Calcium: 209mg
JM's Chicken Pot Pie
INGREDIENTS
1 bag (12 oz) Green Giant® Valley Fresh Steamers™ frozen mixed vegetables
3 tablespoons all-purpose flour
1/2 teaspoon salt
1/4 teaspoon poultry seasoning
1/4 teaspoon pepper
1 1/4 Cups fat-free (skim) milk
1/2 cup finely chopped onion
1 can (10 3/4 oz) condensed 98% fat-free cream of chicken soup
1/4 cup fat-free sour cream
4 boneless skinless chicken breasts (1 1/4 lb), cooked, cut into bite-size pieces (about 4 cups)
1 Pillsbury® refrigerated pie crust (from 15-oz box), softened as directed on box
DIRECTIONS
Cook and drain vegetables as directed on bag. Heat oven to 375°F. In 2-quart saucepan, mix flour, salt, poultry seasoning, pepper and milk with wire whisk until blended. Stir in onion. Cook over medium heat 4 to 6 minutes, stirring constantly, until thickened.
Stir in soup and sour cream. Add chicken and cooked vegetables; mix well. Cook, stirring frequently, until thoroughly heated. Pour into ungreased 2-quart round casserole. Unroll pie crust; place over hot filling. Seal edge and flute as desired. Cut slits in several places in crust.
Bake 35 to 40 minutes or until crust is golden brown and mixture is bubbly. Let stand 10 minutes before serving.
1 bag (12 oz) Green Giant® Valley Fresh Steamers™ frozen mixed vegetables
3 tablespoons all-purpose flour
1/2 teaspoon salt
1/4 teaspoon poultry seasoning
1/4 teaspoon pepper
1 1/4 Cups fat-free (skim) milk
1/2 cup finely chopped onion
1 can (10 3/4 oz) condensed 98% fat-free cream of chicken soup
1/4 cup fat-free sour cream
4 boneless skinless chicken breasts (1 1/4 lb), cooked, cut into bite-size pieces (about 4 cups)
1 Pillsbury® refrigerated pie crust (from 15-oz box), softened as directed on box
DIRECTIONS
Cook and drain vegetables as directed on bag. Heat oven to 375°F. In 2-quart saucepan, mix flour, salt, poultry seasoning, pepper and milk with wire whisk until blended. Stir in onion. Cook over medium heat 4 to 6 minutes, stirring constantly, until thickened.
Stir in soup and sour cream. Add chicken and cooked vegetables; mix well. Cook, stirring frequently, until thoroughly heated. Pour into ungreased 2-quart round casserole. Unroll pie crust; place over hot filling. Seal edge and flute as desired. Cut slits in several places in crust.
Bake 35 to 40 minutes or until crust is golden brown and mixture is bubbly. Let stand 10 minutes before serving.
JM's Crock Pot Cheeseburgers
Serves 10
1 1/2 pound 90% lean/10% fat raw ground beef (use more lean for fewer points)
1/2 tsp garlic salt
1/2 tsp black pepper
8 oz Kraft Velveeta Light Reduced-Fat Pasteurized Processed Cheese Product
2 Tbsp fat-free skim milk
1 cup chopped onion
2 clove garlic clove
Brown ground beef with garlic, pepper until cooked in a skillet.
Drain.
Combine cooked meat and all remaining ingredients in crockpot.
Mix well and cook on low 6-7 hours.
Serve on buns (buns not counted in recipe).
Can also be cooked on stove top. Serving size = ½ cup
1 1/2 pound 90% lean/10% fat raw ground beef (use more lean for fewer points)
1/2 tsp garlic salt
1/2 tsp black pepper
8 oz Kraft Velveeta Light Reduced-Fat Pasteurized Processed Cheese Product
2 Tbsp fat-free skim milk
1 cup chopped onion
2 clove garlic clove
Brown ground beef with garlic, pepper until cooked in a skillet.
Drain.
Combine cooked meat and all remaining ingredients in crockpot.
Mix well and cook on low 6-7 hours.
Serve on buns (buns not counted in recipe).
Can also be cooked on stove top. Serving size = ½ cup
Bong's Sesame Chicken
1-1.5 pounds chicken breast
1/4 cup flour
1/2 cup sugar
1/4 cup splenda
3/4 cup low sodium soy sauce
1Tbsp sesame oil
4 servings rice noodles
fresh ground pepper
1. Cut chicken breast into bite size pieces.
2. Mix pepper and flour in a sealable container.
3. Add chicken to flour mixture and shake until fully coated.
4. Spray nonstick pan with cooking spray, add chicken and spray chicken with more cooking spray.
5. Cook on medium high heat until fully cooked through.
6. Remove chicken from pan and place on plate in the microwave to keep warm.
7. To the same pan add soy sauce, sugar, splenda, and sesame oil.
8. Stir until all sugar is dissolved and add chicken back in.
9. Let simmer for 5 minutes.
10. Meanwhile cook rice noodles according to package instructions.
11. Serve chicken over noodles.
Makes 4 servings
Optional: Add freshly steamed broccoli to chicken before serving.
Nutritional Info per Serving:
Calories: 509.9
Fat: 4.9
Fiber: 1.2
1/4 cup flour
1/2 cup sugar
1/4 cup splenda
3/4 cup low sodium soy sauce
1Tbsp sesame oil
4 servings rice noodles
fresh ground pepper
1. Cut chicken breast into bite size pieces.
2. Mix pepper and flour in a sealable container.
3. Add chicken to flour mixture and shake until fully coated.
4. Spray nonstick pan with cooking spray, add chicken and spray chicken with more cooking spray.
5. Cook on medium high heat until fully cooked through.
6. Remove chicken from pan and place on plate in the microwave to keep warm.
7. To the same pan add soy sauce, sugar, splenda, and sesame oil.
8. Stir until all sugar is dissolved and add chicken back in.
9. Let simmer for 5 minutes.
10. Meanwhile cook rice noodles according to package instructions.
11. Serve chicken over noodles.
Makes 4 servings
Optional: Add freshly steamed broccoli to chicken before serving.
Nutritional Info per Serving:
Calories: 509.9
Fat: 4.9
Fiber: 1.2
KKB's Tex-Mex Rice and Bean Casserole
1 spray(s) cooking spray
1 cup(s) canned yellow corn, drained, or frozen, thawed corn kernels
1 Tbsp canned green chili peppers, chopped, mild or hot
15 oz canned pinto beans, rinsed and drained
1 cup(s) cooked brown rice, fresh or day old
3/4 cup(s) shredded reduced-fat Mexican-style cheese
3/4 cup(s) fat-free sour cream
1/4 tsp chili powder
1/4 tsp table salt
1/8 tsp black pepper
2 Tbsp scallion(s), chopped (dark green part only)
2 Tbsp shredded reduced-fat Mexican-style cheese
Instructions
Preheat oven to 350ºF. Coat a 2-quart glass baking dish with cooking spray.
In a large bowl, combine corn, chilies, beans, rice, 3/4 cup of cheese, sour cream, chili powder, salt and pepper; stir in scallions.
Spoon mixture into prepared baking dish and bake for 30 minutes.
Remove from oven and sprinkle with remaining 2 tablespoons of cheese. Return to oven and bake until cheese melts and casserole is slightly bubbly, about 10 minutes more.
Let stand for 5 minutes to firm up before slicing into 6 pieces. Yields 1 piece per serving.
1 cup(s) canned yellow corn, drained, or frozen, thawed corn kernels
1 Tbsp canned green chili peppers, chopped, mild or hot
15 oz canned pinto beans, rinsed and drained
1 cup(s) cooked brown rice, fresh or day old
3/4 cup(s) shredded reduced-fat Mexican-style cheese
3/4 cup(s) fat-free sour cream
1/4 tsp chili powder
1/4 tsp table salt
1/8 tsp black pepper
2 Tbsp scallion(s), chopped (dark green part only)
2 Tbsp shredded reduced-fat Mexican-style cheese
Instructions
Preheat oven to 350ºF. Coat a 2-quart glass baking dish with cooking spray.
In a large bowl, combine corn, chilies, beans, rice, 3/4 cup of cheese, sour cream, chili powder, salt and pepper; stir in scallions.
Spoon mixture into prepared baking dish and bake for 30 minutes.
Remove from oven and sprinkle with remaining 2 tablespoons of cheese. Return to oven and bake until cheese melts and casserole is slightly bubbly, about 10 minutes more.
Let stand for 5 minutes to firm up before slicing into 6 pieces. Yields 1 piece per serving.
Black Bean Burrito Bake
Half of the beans are finely chopped to give the filling a thick, creamy consistency. This dish can be made up to 8 hours in advance and chilled; just bring it back to room temperature before baking.
Yield: 4 servings (serving size: 1 burrito)
Ingredients
* 1 (7-ounce) can chipotle chiles in adobo sauce
* 1/2 cup reduced-fat sour cream
* 1 (15-ounce) can black beans, rinsed, drained, and divided
* 1 cup frozen whole-kernel corn, thawed
* 4 (8-inch) flour tortillas
* Cooking spray
* 1 cup bottled salsa
* 1/2 cup (2 ounces) shredded Monterey Jack cheese
Preparation
Preheat oven to 350°.
Remove one chile from can. Chop chile. Reserve remaining adobo sauce and chiles for another use. Combine sour cream and chile in a medium bowl; let stand 10 minutes.
Place half of beans in a food processor; process until finely chopped. Add chopped beans, remaining beans, and corn to sour cream mixture.
Spoon 1/2 cup bean mixture down the center of each tortilla. Roll up tortillas; place, seam side down, in an 11 x 7-inch baking dish coated with cooking spray. Spread salsa over tortillas; sprinkle with cheese. Cover and bake at 350° for 20 minutes or until thoroughly heated.
Nutritional Information
Calories: 365 (29% from fat)
Fat: 11.7g (sat 5.8g,mono 2.8g,poly 0.8g)
Protein: 5.7g
Yield: 4 servings (serving size: 1 burrito)
Ingredients
* 1 (7-ounce) can chipotle chiles in adobo sauce
* 1/2 cup reduced-fat sour cream
* 1 (15-ounce) can black beans, rinsed, drained, and divided
* 1 cup frozen whole-kernel corn, thawed
* 4 (8-inch) flour tortillas
* Cooking spray
* 1 cup bottled salsa
* 1/2 cup (2 ounces) shredded Monterey Jack cheese
Preparation
Preheat oven to 350°.
Remove one chile from can. Chop chile. Reserve remaining adobo sauce and chiles for another use. Combine sour cream and chile in a medium bowl; let stand 10 minutes.
Place half of beans in a food processor; process until finely chopped. Add chopped beans, remaining beans, and corn to sour cream mixture.
Spoon 1/2 cup bean mixture down the center of each tortilla. Roll up tortillas; place, seam side down, in an 11 x 7-inch baking dish coated with cooking spray. Spread salsa over tortillas; sprinkle with cheese. Cover and bake at 350° for 20 minutes or until thoroughly heated.
Nutritional Information
Calories: 365 (29% from fat)
Fat: 11.7g (sat 5.8g,mono 2.8g,poly 0.8g)
Protein: 5.7g
Emily's Granola Bars
4 1/2 c. rolled Old Fashioned oats
1 C. flour - sub oat flour for gluten free
1 tsp baking soda
1tsp vanilla extract - I don't measure.
1 C. butter, softened
2/3 C. honey - I use more like 1c. for chewy.
1/3 C. brown sugar - I use more like 1/2c.
About 2c. of mix-ins - choc chips and walnuts, raisins and apple bits, etc.
Preheat oven to 325; line a baking sheet {cookie sheet} with parchment paper, or spray well.
Cream honey and butter together; then add rest of the ingredients; mix well (I melted butter, then used a fork to combine.) It'll be stiff & chunky. Make sure that everything is incorporated.
Using a rolling pin; press HARD into pan.
Bake 18 minutes{shorter for chewier, longer for harder...depends on oven} (They'll turn just a hint brown)
Pull out and roll with pin AGAIN very HARD {if you don't they'll crumble and fall apart}
Cool 10 min. before cutting; allow to cool completely before removing from pan.
Store sealed w/ wax paper between layers or wrap individually.
Gluten free: check your mix-ins for allergens, and use oat flour or other allergen-free flour.
1 C. flour - sub oat flour for gluten free
1 tsp baking soda
1tsp vanilla extract - I don't measure.
1 C. butter, softened
2/3 C. honey - I use more like 1c. for chewy.
1/3 C. brown sugar - I use more like 1/2c.
About 2c. of mix-ins - choc chips and walnuts, raisins and apple bits, etc.
Preheat oven to 325; line a baking sheet {cookie sheet} with parchment paper, or spray well.
Cream honey and butter together; then add rest of the ingredients; mix well (I melted butter, then used a fork to combine.) It'll be stiff & chunky. Make sure that everything is incorporated.
Using a rolling pin; press HARD into pan.
Bake 18 minutes{shorter for chewier, longer for harder...depends on oven} (They'll turn just a hint brown)
Pull out and roll with pin AGAIN very HARD {if you don't they'll crumble and fall apart}
Cool 10 min. before cutting; allow to cool completely before removing from pan.
Store sealed w/ wax paper between layers or wrap individually.
Gluten free: check your mix-ins for allergens, and use oat flour or other allergen-free flour.
Easy Fried Rice
Servings: 6
Preparation Time: 8 min
Cooking Time: 10 min
Level of Difficulty: Easy
Basic, easy and fast—a tasty way to use up leftover rice. Make it a main dish by stirring in cooked chicken or shrimp.
Ingredients
2 spray(s) cooking spray
2 large egg(s), lightly beaten
1 cup(s) carrot(s), shredded
1 cup(s) scallion(s), sliced, divided
3 cup(s) cooked white rice (can use brown rice too)
1/2 cup(s) frozen green peas, thawed
1/4 cup(s) low-sodium soy sauce, or to taste (get gluten free soy sauce if needed)
Instructions
• Coat a large nonstick skillet with cooking spray; warm pan over medium-high heat. Add eggs; tilt pan so that eggs cover bottom.
• When eggs start to set, break them up into pieces with a heat-proof spatula or wooden spoon. Cook until eggs are cooked through, about 1 minute more; remove eggs them from skillet and set aside.
• Off heat, recoat same skillet with cooking spray; set over medium-high heat. Add carrots and all but 2 tablespoons scallions; sauté until carrots are crisp-tender, about 2 to 3 minutes.
• Stir in cooked rice, peas and soy sauce; cook until heated through, stirring once or twice, about 1 minute. Gently stir in cooked egg and remaining scallions; heat through. Yields about 3/4 cups per serving.
Preparation Time: 8 min
Cooking Time: 10 min
Level of Difficulty: Easy
Basic, easy and fast—a tasty way to use up leftover rice. Make it a main dish by stirring in cooked chicken or shrimp.
Ingredients
2 spray(s) cooking spray
2 large egg(s), lightly beaten
1 cup(s) carrot(s), shredded
1 cup(s) scallion(s), sliced, divided
3 cup(s) cooked white rice (can use brown rice too)
1/2 cup(s) frozen green peas, thawed
1/4 cup(s) low-sodium soy sauce, or to taste (get gluten free soy sauce if needed)
Instructions
• Coat a large nonstick skillet with cooking spray; warm pan over medium-high heat. Add eggs; tilt pan so that eggs cover bottom.
• When eggs start to set, break them up into pieces with a heat-proof spatula or wooden spoon. Cook until eggs are cooked through, about 1 minute more; remove eggs them from skillet and set aside.
• Off heat, recoat same skillet with cooking spray; set over medium-high heat. Add carrots and all but 2 tablespoons scallions; sauté until carrots are crisp-tender, about 2 to 3 minutes.
• Stir in cooked rice, peas and soy sauce; cook until heated through, stirring once or twice, about 1 minute. Gently stir in cooked egg and remaining scallions; heat through. Yields about 3/4 cups per serving.
Melissa's Buffalo Chicken Dip
1 block cream cheese, softened (fat free, low fat works fine)
1/2c ranch dressing (fat free, low fat works fine)
1/2c hot sauce (Cub brand works fine)
2 cooked, shredded BSCB (boneless, skinless chicken breasts) or ~6oz canned chicken
2c Colby-Jack cheese
Heat oven to 325* (We spray the pan first with Pam)
Spread cream cheese in bottom of a pan (we used 9x13" and have also doubled the recipe in a 9x13" pan.)
Mix together ranch and hot sauce, add cooked shredded chicken. Spread over cream cheese.
Top with cheese.
Bake for 20-25 min, til cheese on top is melted and dish is heated through.
Serve with chips.
*Taking to a party? Get a throw away pan with a cover!
1/2c ranch dressing (fat free, low fat works fine)
1/2c hot sauce (Cub brand works fine)
2 cooked, shredded BSCB (boneless, skinless chicken breasts) or ~6oz canned chicken
2c Colby-Jack cheese
Heat oven to 325* (We spray the pan first with Pam)
Spread cream cheese in bottom of a pan (we used 9x13" and have also doubled the recipe in a 9x13" pan.)
Mix together ranch and hot sauce, add cooked shredded chicken. Spread over cream cheese.
Top with cheese.
Bake for 20-25 min, til cheese on top is melted and dish is heated through.
Serve with chips.
*Taking to a party? Get a throw away pan with a cover!
Gen's Broccoli and Cheddar Cheese Nuggets
1 16-oz Package frozen broccoli, cooked, drained, and chopped
1 cup Seasoned bread crumbs (you could try using baby cereal if you want, we know it works well with "baby meatballs")
1 ½ cups Shredded cheddar cheese (please use real cheese and not a "processed cheese food" product. Try tomato & basil cheddar.)
3 Large eggs or 5 egg yolks - Most pediatricians say it's ok to use whole egg in a baked good when baby is over 8-9 months old without allergies. We would recommend that you substitute 5 egg yolks for the whole eggs if serving this to those under 1 yr. Ask YOUR pediatrician.
Directions:
Preheat oven to 375
1. Lightly coat a baking sheet with olive oil and set aside.
2. Combine all remaining ingredients and mix well.
*Add seasonings if you like - garlic powder, pepper, extra basil & oregano for example. Add a fruit or veggie puree to substitute for the eggs if desired.
3. Shape mixture into nuggets or fun shapes such as squares or squigglies etc. and place on baking tray. Bake for 20 to 25 minutes, turn nuggets over after 15 minutes. Serve warm. Freezes well.
Suitable for those who have had the ingredients and for those who can handle texture and mash foods with their gums. <-- With regards to babies. :o)
1 cup Seasoned bread crumbs (you could try using baby cereal if you want, we know it works well with "baby meatballs")
1 ½ cups Shredded cheddar cheese (please use real cheese and not a "processed cheese food" product. Try tomato & basil cheddar.)
3 Large eggs or 5 egg yolks - Most pediatricians say it's ok to use whole egg in a baked good when baby is over 8-9 months old without allergies. We would recommend that you substitute 5 egg yolks for the whole eggs if serving this to those under 1 yr. Ask YOUR pediatrician.
Directions:
Preheat oven to 375
1. Lightly coat a baking sheet with olive oil and set aside.
2. Combine all remaining ingredients and mix well.
*Add seasonings if you like - garlic powder, pepper, extra basil & oregano for example. Add a fruit or veggie puree to substitute for the eggs if desired.
3. Shape mixture into nuggets or fun shapes such as squares or squigglies etc. and place on baking tray. Bake for 20 to 25 minutes, turn nuggets over after 15 minutes. Serve warm. Freezes well.
Suitable for those who have had the ingredients and for those who can handle texture and mash foods with their gums. <-- With regards to babies. :o)
Kristy's Mac n Cheese Muffins
8 oz elbow macaroni
1 tbsp butter
1 1/2 tbsp flour
1 1/2 cups milk (I use 1%)
pepper
1 c grated cheese
1/3 cup bread crumbs
Preheat oven to 350. Either grease muffin tin or you can use paper liners
1. Boil water, add macraroni & cook until almost tender. Drain & set aside.
2. Melt 1 tbsp butter in saucepan over low heat. Sprinkle flour in. Stir for 2 minutes. Slowly add milk. Whisk sauce for 4-5 minutes or until thick enough to coat a spoon.
3. Add grated cheese. Stir until sauce is smooth. Add pepper.
4. Add macaroni & bread crumbs. Stir well.
5. Put mixture in 12 muffin cups or liners.
Bake for 8 minutes.
1 tbsp butter
1 1/2 tbsp flour
1 1/2 cups milk (I use 1%)
pepper
1 c grated cheese
1/3 cup bread crumbs
Preheat oven to 350. Either grease muffin tin or you can use paper liners
1. Boil water, add macraroni & cook until almost tender. Drain & set aside.
2. Melt 1 tbsp butter in saucepan over low heat. Sprinkle flour in. Stir for 2 minutes. Slowly add milk. Whisk sauce for 4-5 minutes or until thick enough to coat a spoon.
3. Add grated cheese. Stir until sauce is smooth. Add pepper.
4. Add macaroni & bread crumbs. Stir well.
5. Put mixture in 12 muffin cups or liners.
Bake for 8 minutes.
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