Healthy/Lo Cal Recipes

[coug]

Breakfest Burrito

  
• 2 teaspoons canola oil
  
• 1/2 small red onion, diced (1 cup)
  
• 1 red bell pepper, seeded and diced
  
• 1 cup drained, rinsed canned black beans, preferably low-sodium
  
• 1/4 teaspoon chili flakes
  
• Salt and freshly ground black pepper
  
• 4 eggs and 4 egg whites
  
• 1/3 cup (about 1 1/2-ounce) shredded pepper Jack cheese
  
• Cooking spray
  
• 4 (10-inch) whole-wheat tortillas (burrito-size)
  
• 1/4 cup reduced-fat sour cream
  
• 1/4 cup salsa
  
• 1 large tomato, (4 ounces) seeded and diced
  
• 1 small avocado (4 ounces), cubed
  
• Hot sauce

Directions

  

Heat the canola oil in a large nonstick skillet over a medium-high heat. Cook the onions and peppers until onions are softened and peppers are slightly charred, about 8 minutes. Add black beans and red pepper flakes and cook until warmed through, another 3 minutes. Season with salt and pepper and transfer to a dish.

  

Whisk together the eggs and egg whites then stir in the cheese. Spray the skillet with cooking spray, and reheat the skillet over a medium heat. Reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes. Spread each tortilla with 1 tablespoon each sour cream and salsa, then layer with 1/4 of the black bean mixture, 1/4 of the scrambled eggs, some diced tomato and 1/4 of the avocado. Season, to taste, with hot sauce. Roll up burrito-style and serve.

[coug]

PULLED PORK

  
• 3 teaspoons vegetable oil, divided
  
• 1 small onion, chopped
  
• 2 cloves garlic, chopped
  
• Kosher salt and freshly ground pepper
  
• 2 teaspoons chili powder
  
• 1 teaspoon ground cumin
  
• 1/2 teaspoon ground cinnamon
  
• 1/4 teaspoon cayenne pepper
  
• 1 1/2 cups low-sodium chicken broth
  
• 1/3 cup ketchup
  
• 1/3 cup plus 1 tablespoon apple cider vinegar
  
• 2 tablespoons molasses
  
• 1 pork tenderloin, about 1 pound, cut into 4 pieces
  
• 1 tablespoon whole grain mustard
  
• 3 cups (6 ounces) broccoli slaw
  
• 6 whole wheat hamburger rolls, split

  

In a large Dutch oven heat 2 teaspoons of oil over medium heat. Add the onion and garlic and season with salt and pepper. Cook until softened and lightly browned, 5 minutes. Add the chili powder, cumin, cinnamon, and cayenne and cook until toasted, 1 minute more. Stir in the broth, ketchup, 1/3 cup vinegar, and molasses. Bring to a simmer and add the pork. Simmer, covered, until the pork is just cooked through and tender, about 20 minutes

  

Meanwhile, in a medium bowl whisk the remaining 1 teaspoon of oil with the remaining 1 tablespoon of vinegar and the mustard. Add the broccoli slaw and toss well. Season with salt and pepper to taste and set aside.

  

Remove the pork to a cutting board and let stand for 5 minutes. Increase the heat on the remaining sauce in the pot to medium-high and cook until thickened, about 5 minutes. Remove from the heat.

  

Shred the pork with two forks into large chunks and add back into the thickened sauce. Toss well to coat. Let stand 10 minutes, tossing occasionally, to let the pork absorb the sauce. Serve on a bun with the slaw on the sandwich or on the side.

[coug]

CORN AND PASTA SALAD WITH HOME MADE RANCH DRESSING

  

   
• 4 ounces gemelli pasta
   
• 1 small garlic clove
   
• Kosher salt and freshly ground black pepper
   
• 1/3 cup reduced-fat sour cream
   
• 1/3 cup buttermilk
   
• 2 teaspoons cider vinegar
   
• 1 scallion, minced
   
• 2 small ears fresh corn
   
• 8 ounces grape tomatoes, preferably mixed heirloom, halved
   
• 1/4 small red onion, thinly sliced lengthwise
   
• 4 cups baby arugula
   
• 2 slices bacon, cooked until crisp in the microwave, and crumbled
  

  

Directions

  

   

Cook the pasta in boiling salted water according to package directions; drain and run under cold water to cool.

   

Meanwhile, finely chop the garlic clove on a cutting board; sprinkle with salt. Using the blade of a chef's knife, press down onto garlic, smashing it to make a paste. Add the garlic paste to a large bowl with the sour cream, buttermilk, cider vinegar and scallion; season with salt and pepper. Whisk the dressing until smooth and reserve.

   

Cut the kernels from the corn (breaking sheets of kernels into about 2-inch pieces, if desired). Add the corn, tomatoes, onion and arugula to bowl with dressing; gently toss to coat. Sprinkle with the bacon.

   

Nutritional analysis per serving

   

Calories 148; Total Fat 3g (Sat Fat 1.5g, Mono Fat 0.4g, Poly Fat 0.3g) ; Protein 6g; Carb 25g; Fiber 3g; Cholesterol 9.5mg; Sodium 159mg

  

[coug]

OVEN CRISPY FRIES

  
• 2 teaspoons vegetable oil
  
• 2 large baking potatoes, scrubbed, about 1 1/2 pounds
  
• 1 large egg white
  
• 2 teaspoons Essence, recipe follows

Directions

  

Preheat the oven to 425 degrees F and grease a large non-stick baking sheet with the vegetable oil.

  

Pat the potatoes dry and slice lengthwise into 1/2-inch thick slices. Turn each slice flat and slice again lengthwise into even fries, 1/2-inch thick. In a medium mixing bowl, whisk the egg white until very light and foamy. Add the potatoes and the Essence to the egg whites and toss to coat evenly.

  

Spread the coated potatoes on the prepared baking sheet, not touching. Bake for 30 minutes, or until golden brown and crispy; halfway through the cooking time, with a spatula, scrape the potatoes from the baking sheet and turn. Carefully remove with a spatula to a large serving plate, or individual plates. Serve immediately.

Emeril's ESSENCE Creole Seasoning (also referred to as Bayou Blast):

2 1/2 tablespoons paprika

2 tablespoons salt

2 tablespoons garlic powder

1 tablespoon black pepper

1 tablespoon onion powder

1 tablespoon cayenne pepper

1 tablespoon dried oregano

1 tablespoon dried thyme

Combine all ingredients thoroughly.

Yield: 2/3 cup

[coug]

Just added a lot of healthy and lo cal meals in the lo cal catagory 🙂

[coug]

SAUSAGE LASAGNA

  

1 (28-ounce) can crushed tomatoes

  

1/4 cup dry red wine

  

1/2 cup chopped fresh basil leaves, plus 2 whole sprigs

  

2 cloves garlic, minced

  

Pinch crushed red pepper flakes

  

Kosher salt and freshly ground black pepper

  

1 (16-ounce) container 1 percent low-fat cottage cheese

  

1 (15-ounce) container part-skim ricotta cheese

  

1 (10-ounce) box frozen chopped spinach, thawed and squeezed dry

  

2 scallions, chopped

  

1/4 teaspoon freshly grated nutmeg

  

8 ounces lean sweet Italian-style turkey sausage, casings removed

  

1/2 cup finely chopped onion

  

9 sheets no-boil lasagna noodles, 5 1/2-ounces, (recommended: Barilla)

  

1 1/2 cups part-skim shredded mozzarella cheese, 6 ounces

  

1. Preheat the oven to 350 degrees F. In a small pot bring the tomatoes, wine, whole basil sprigs, garlic, red pepper flakes, and salt and pepper, to taste, to a simmer; cook until slightly thickened, 10 minutes; set aside.

  

2. Meanwhile, puree the cottage cheese in the bowl of a food processor until smooth. add the ricotta, spinach, 1/4 cup chopped basil, scallions, nutmeg, and salt and pepper and pulse until just combined; set aside.

  

3. Coat a large nonstick skillet with nonstick cooking spray set over medium heat. Cook the sausage and onion, breaking it up with a wooden spoon into small pieces, until the meat is browned and the onion tender, 10 minutes.

  

4. Assemble the lasagna: Mist a 9-inch by 13-inch baking dish with nonstick cooking spray. Spread 1/2 cup tomato sauce on the bottom of the prepared baking dish. Top with 3 noodles, half the ricotta mixture, half the sausage and 1/2 cup shredded mozzarella cheese. Repeat layers with sauce, noodles, remaining ricotta and sausage and 1/2 cup mozzarella cheese. Top with remaining noodles and sauce. Cover with aluminum foil and bake until the noodles are tender and the sauce is bubbling around the edges of the pan, 1 hour.

  

5. Uncover, sprinkle with remaining mozzarella cheese and continue to bake until melted, 10 minutes. Let stand 15 minutes. Sprinkle with remaining 1/4 cup basil. Serve.

[coug]

MOMS TURKEY MEATLOAF

  

   
• 3/4 cup quick-cooking oats
   
• 1/2 cup skim milk
   
• 1 medium onion, peeled
   
• 2 pounds ground turkey breast
   
• 1/2 cup chopped red bell pepper
   
• 2 eggs, beaten
   
• 2 teaspoons Worcestershire sauce
   
• 1/4 cup ketchup
   
• 1/2 teaspoon salt
   
• Freshly ground black pepper
   
• 1 (8-ounce) can tomato sauce
  

  

Directions

  

   

Preheat the oven to 350 degrees F.

   

In a small bowl, stir together the oats and milk. Thinly slice 1/4 of the onion and set aside. Finely chop the remaining onion. In a large bowl combine the turkey, oat mixture, chopped onion, bell pepper, eggs, Worcestershire sauce, ketchup, salt and a few grinds of pepper. Mix just until well combined.

   

Transfer the mixture to a 9 by 13-inch baking dish and shape into a loaf about 5 inches wide and 2 1/2 inches high. Pour the tomato sauce over the meatloaf and sprinkle with the sliced onions. Bake for about 1 hour or until an instant-read thermometer registers 160 degrees.F.

   

Remove from the oven and let rest for 10 to15 minutes before slicing.

  

[JACKIE1-25-15]

I have been looking for a pasta recipe today.  I wanted something a little tangy taste.  I think I will like the flavors here. Going to try it.  

[coug]

FRENCH ONION SOUP

  
• 1 tablespoon unsalted butter
  
• 1 teaspoon extra-virgin olive oil
  
• 1 1/2 pounds yellow onions, peeled, halved, and thinly sliced, (about 6 cups sliced)
  
• 6 shallots, thinly sliced, (1 3/4 cups)
  
• 1 leek, white and light green part thinly sliced, washed well, and dark green top reserved
  
• Kosher salt and freshly ground black pepper
  
• 3 to 4 fresh thyme sprigs
  
• 1 fresh rosemary sprig
  
• 1 tablespoon all-purpose flour
  
• 4 cups low-sodium beef broth
  
• 2 cups water
  
• 2 teaspoons Worcestershire sauce
  
• 1/4 cup dry sherry
  
• 8 (1/4-inch thick) slices whole-wheat baguette (2 ounces), toasted
  
• 1/2 cup finely grated Gruyere (about 1 3/4 ounces)
  
• 1 tablespoon chopped fresh chives

  

1. Heat the butter and oil together in a Dutch oven over medium heat. Add the onions, shallots and leek, and season with salt and pepper, to taste. Stir to combine and cover. Cook, without stirring until the onions are soft and beginning to brown, about 10 to 15 minutes.

  

2. Uncover, and continue to cook, stirring often, until the onions are a rich brown color and well caramelized, about 25 to 30 minutes. (If the onions begin to stick to the bottom of the pan or burn add about a 1 tablespoon water at a time.) Meanwhile, tie the reserved leek top with the thyme and rosemary using a piece of kitchen twine.

  

3. Sprinkle the flour over the onions and cook, stirring, to cook out the raw flour taste, about 2 to 3 minutes. Stir in the broth and 2 cups water, scraping any browned bits from the bottom of the pan; add the herb bundle. Reduce the heat and simmer until thickened, 20 to 25 minutes. Stir in the Worcestershire and remove from the heat. Discard the herb bundle, stir in the sherry and season, to taste, with salt and pepper.

  

4. Preheat the broiler. Divide the soup between 4 (16-ounce) oven proof bowls or ramekins and arrange them on a baking sheet. Top each bowl evenly with 2 baguette slices and top with the cheese. Put under the broiler until the cheese is melted and lightly browned, about 1 minute. Sprinkle with the chives and serve.

  

Serving Suggestion: Turn this rich soup into a full meal with a salad of baby mixed greens, sliced endive and beets with a lemon vinaigrette.

[coug]

SPEGHETTI AND MEATBALLS

  

   
• 1 tablespoon olive oil
   
• 1 medium onion, chopped
   
• 4 cloves garlic, minced
   
• 3 tablespoons tomato paste
   
• 1 (28-ounce) can crushed fire-roasted tomatoes, liquid included
   
• 1 teaspoon finely minced canned chipotle en adobo and sauce, or more to taste
   
• 2 teaspoons chopped oregano leaves
   
• 1 sprig fresh rosemary
   
• Salt
   
• 1/4 cup torn fresh basil leaves
  

  

Meatballs:

  

   
• Cooking spray
   
• 1 pound ground turkey meat
   
• 1 slice fresh whole-wheat bread, crusts removed, pulsed into crumbs
   
• 1/4 cup grated Parmesan, plus more for serving
   
• 1/2 cup finely grated carrot
   
• 1/2 cup finely chopped onion
   
• 2 large cloves garlic, minced
   
• 2 tablespoons minced fresh parsley leaves, plus more for garnish
   
• 2 teaspoons minced fresh thyme leaves
   
• 1 egg, lightly beaten
   
• 1/2 teaspoon salt
   
• Freshly ground black pepper
   
• 1 box (16 ounces) whole-wheat spaghetti
  

  

Directions

  

   

Fill a large stockpot with water and bring to a boil for pasta.

  

  

   

Make Sauce:

   

In a 4-quart saucepan heat the oil over medium heat. Saute the onions until translucent, about 3 minutes, then add the garlic and cook for 1 minute more. Add tomato paste, tomatoes, chipotles, oregano, rosemary, and salt. Bring all the ingredients to a low boil, reduce heat and cook for approximately 15 minutes, until liquid has evaporated slightly. Season with salt and pepper, to taste. While sauce is cooking, make meatballs.

  

  

   

Meatballs:

   

Preheat the broiler. Spray a baking sheet with cooking spray. Combine the turkey with all other ingredients in a large work bowl. Form into 2 1/2 -inch balls and place on a baking sheet. Broil for 10 minutes, or until browned and almost entirely cooked through.

   

Meanwhile, remove rosemary sprig from sauce and add fresh basil. Add the meatballs to the sauce, cover, and cook additional 10 minutes, or until sauce has slightly thickened and meatballs have absorbed some of the sauce. While the meatballs are cooking, cook the whole-wheat spaghetti according to package directions.

   

Drain the pasta and return it to the pot. Add the sauce and meatballs, toss and heat through over medium heat. Divide evenly among 4 pasta bowls and garnish with parsley and 1 tablespoon grated Parmesan.

   

Yield: 6 servings (1 serving equals about 1 1/3 cups pasta and sauce, plus 2 meatballs

  

[coug]

BEANS AND GREENS SOUP

8 to 10 cups water in medium to large pot

1 medium onion chopped

1 handfull of fresh green beans, cut

2 cups large chopped Kale.  Collard greens, spinach, or any other leafy greeens will do.

1 cup chopped green cabbage

2 teaspoons Cumin Adobo seasoning.  Or 2 teaspoons cumin and 2 chicken or vegetable boullion cubes or stock mix. Depending on vegetarian.

Fresh ground pepper to taste. Salt to taste

COOK Down vegetables in rolling boil for 15 to 20 minutes. You may have to add some more water depending. Then add 3 large cloves of fresh garlic  chopped. Then I add 3 to 4 chopped green onions or just more onions of any kind. (I like onions)! Boil another 20 minutes. Add one can drained black eyed peas. Substitutions include: Great Norhern Beans, Italian white beans, kidney beans.

Cook a little longer and garnish with lots of parmesean or ramano grated cheese.  This is guilt free soup. You can eat all you want. 

I hope you like it as much as my friends and I do!

Kathryn 17 hours ago