Friday, January 28, 2011

Beef and Broccoli Stir-Fry

Jennifer S.

2 1/2 Tbsp cornstarch, divided
1/4 tsp table salt
3/4 pound(s) lean sirloin beef, trimmed, thinly sliced against the grain
2 tsp canola oil
1 cup(s) reduced-sodium chicken broth, divided
5 cup(s) broccoli, florets (about a 12 oz bag)
1 Tbsp ginger root, fresh, minced
2 tsp minced garlic
1/4 tsp red pepper flakes, or to taste
1/4 cup low-sodium soy sauce
1/2 cup water

* On a plate, combine 2 tablespoons cornstarch and salt; add beef and toss to coat.

* Heat oil in a large nonstick wok or large deep skillet over medium-high heat. Add beef and stir-fry until lightly browned, about 4 minutes; transfer to a bowl with a slotted spoon.

* Add 1/2 cup broth to same pan; stir to loosen any bits on food on bottom of pan. Add broccoli; cover and cook, tossing occasionally and sprinkling with a tablespoon water if needed, until broccoli is almost crisp-tender, about 3 minutes. Uncover pan and add ginger, garlic and red pepper flakes; stir-fry until fragrant, about 1 minute.

* In a cup, stir together soy sauce, remaining 1/2 cup broth, remaining 1/2 tablespoon cornstarch and water until blended; stir into pan. Reduce heat to medium-low and bring to a simmer; simmer until slightly thickened, about 1 minute.

* Return beef and accumulated juices to pan; toss to coat. Serve.

Chicken, Potato and Vegetable Bake

Jennifer S.

6 small boneless skinless chicken breast halves (1-1/2 lb.)
1-1/2 lb. Yukon gold potatoes (about 3), peeled, cubed. OR try red baby potatoes, OR sweet potatoes, OR combine any of the above.
3 carrots (1/2 lb.), coarsely chopped
1 onion, coarsely chopped
3/4 cup Light Zesty Italian Dressing
2 Tbsp. Grated Parmesan Cheese

HEAT oven to 400°F.
PLACE vegetables in large baking dish, top with chicken; drizzle with dressing.
BAKE 1 hour or until chicken is done.
SPRINKLE with cheese.

Chicken a la King

Jennifer S.

1/3 cup Light Miracle Whip Dressing
2 Tbsp. flour
1 cup fat-free milk
12 oz. Oven Roasted Chicken Breast, cut into strips
1 cup each: sliced mushrooms and frozen peas
1/2 of a medium red bell pepper, chopped
Dash black pepper
2 cups uncooked instant white rice, prepared as directed on package

MIX dressing, flour and milk in medium microwaveable bowl. Microwave on HIGH 3 to 4 min. or until sauce is thickened, stirring after 2 min.
STIR in all remaining ingredients except rice. Microwave on MEDIUM (50% power) 10 min. (or cook in saucepan on medium heat on stove top) until heated through, stirring every 4 min.
SERVE over hot cooked rice.

A.1. Chili

Jennifer S.

1-1/2 lb. lean ground beef
1 large green pepper, chopped
1 large onion, chopped
1 clove garlic, minced
3 Tbsp. chili powder
1 can (14-1/2 oz.) diced tomatoes, undrained
1/2 cup water
1 can (15.5 oz.) kidney beans, drained
1/3 cup A.1. Original Steak Sauce

BROWN meat with peppers, onions and garlic in large saucepan. Stir in chili powder; cook and stir 1 min.
STIR in tomatoes and water. Bring to boil; cover. Simmer on low heat 15 min., stirring occasionally.
ADD beans and steak sauce; mix well. Simmer, covered, 5 min.

Top each serving with 2 Tbsp. Shredded Cheddar Cheese and 1 Tbsp. Reduced Fat or Light Sour Cream.

Chicken Cacciatore Pronto

Jennifer S.

1 Tbsp. Light Zesty Italian Dressing
8 bone-in chicken thighs (1-1/2 lb.), skin removed
2 small red peppers, chopped
1 can (14-1/2 oz.) Italian-style diced tomatoes, undrained
1/3 cup tomato paste
3 cloves garlic, minced
1/2 lb. whole wheat spaghetti, uncooked
1/4 cup Grated Parmesan Cheese
1/2 cup Shredded Mozzarella Cheese

HEAT dressing in large nonstick skillet on medium-high heat. Add chicken; cook 10 min. or until evenly browned, turning occasionally.
STIR in next 4 ingredients; cover. Simmer on medium-low heat 20 min. or until chicken is done (165°F), stirring occasionally. Meanwhile, cook spaghetti as directed on package.
REMOVE skillet from heat. Add Parmesan to chicken mixture; stir. Sprinkle with mozzarella; let stand 5 min. or until melted.
DRAIN spaghetti; place on platter. Top with chicken and sauce.

Spicy Southwest Bean & Corn Salad

Jennifer S.

1/2 cup Light Ranch Dressing
1/4 tsp. hot pepper sauce
1 pkg. (10 oz.) torn mixed salad greens
1 can (15 oz.) black beans, rinsed
1 pkg. (10 oz.) frozen corn, thawed, drained
1/2 cup red pepper strips
1/4 cup finely chopped red onions
1/2 cup tomato, seeded and diced
1/2 cup Shredded Cheddar Cheese

MIX dressing and hot pepper sauce.
TOSS greens with beans and vegetables in large bowl.
ADD dressing mixture; toss to coat. Top with cheese.
For a complete meal you can also add baked chicken breast cut into strips.

A quick way to enjoy your favorite salad on-the-go is to wrap it in a flour tortilla. Simply spoon salad onto tortilla and roll up! Wrap in plastic wrap and refrigerate until ready to serve. This is also a great way to use leftover salad.

Thursday, January 13, 2011

Herbed Tomatoes, Chicken & Rice

Jennifer S.

1/4 cup Light House Italian Dressing
4 small boneless skinless chicken breast halves (1 lb.)
2 cloves garlic, minced
1 can (28 oz.) Italian stewed, diced tomatoes, undrained
1 cup water
2 cups instant brown rice, uncooked
1 cup Shredded Mozzarella Cheese
1 fresh tomato, chopped
2 Tbsp. chopped cilantro

HEAT dressing in large skillet on medium heat. Add chicken and garlic; cover. Cook 5 min. on each side or until chicken is browned on both sides. Remove chicken from skillet; set aside.

ADD canned tomatoes and water to skillet; stir in rice. Bring to boil; simmer, uncovered, on low heat 10 min. Return chicken to skillet. Top with cheese; cover.

COOK 5 min. or until chicken is done (165ºF); top with remaining ingredients.

IF you can't find Italian stewed tomatoes add 2 tsp. dried rosemary or thyme with the canned tomatoes

Beef-Fried Rice

Jennifer S.

1 lb. boneless beef sirloin steak, thinly sliced
2 cups frozen stir-fry vegetables
1 cup fat-free reduced-sodium chicken broth
Add 1/2 tsp. each garlic powder and ground ginger along with the chicken broth.
3 Tbsp. Light CATALINA Dressing
2 Tbsp. lite soy sauce
2 cups instant brown rice, uncooked
1 can (11 oz.) mandarin oranges, drained
1/3 cup chopped green onions

COOK meat in nonstick wok on high heat 3 min. or until evenly browned, stirring occasionally.

ADD next 5 ingredients; stir. Bring to boil; cover. Simmer 5 min. Remove from heat.

LET stand 5 min. Add oranges and onions; fluff with fork.

If you don't have a wok, you can use a large skillet sprayed with cooking spray instead.

Easy Pasta Salad

Jennifer S.

2 cups rotini pasta, uncooked, whole wheat if you can find it
2 cups fresh broccoli florets
1 cup halved cherry tomatoes
1/4 cup sliced black olives
1/3 cup Light Italian Dressing
1/4 cup Reduced Fat Parmesan Cheese

COOK pasta in large saucepan as directed on package, omitting salt and adding broccoli to the boiling water for the last 2 min.; drain. Place in medium bowl.

ADD remaining ingredients; mix lightly.

REFRIGERATE several hours or until chilled.

Veggie Pasta Primavera

Jennifer S.

1 lb. whole wheat linguine, uncooked
1 pkg. (10 oz.) baby spinach leaves
1 red pepper, thinly sliced
1 yellow pepper, thinly sliced
1 jar (8 oz.) sliced mushrooms, drained
1 tub (8 oz.) Garden Vegetable 1/3 Less Fat than Cream Cheese
1/2 cup milk
2 Tbsp. finely chopped fresh basil
1/4 cup Grated Parmesan Cheese

COOK pasta in large saucepan as directed on package, adding spinach, peppers and mushrooms for the last 5 min. Drain in colander.

MEANWHILE, cook cream cheese and milk in same saucepan on low heat until cream cheese is melted and mixture is well blended, stirring frequently.

RETURN pasta mixture to pan. Add basil; mix lightly. Sprinkle with Parmesan.

Sunday, January 9, 2011


Jessica S.

1/4 cup fresh lemon juice
3 TBLS water
1 tsp olive oil
1/2 tsp dried oregano
1/2 tsp Greek style seasoning
1/4 tsp pepper
2 cloves garlic crushed
4 (6oz) skinned chicken breast halves
1 cup orzo uncooked
1/4 cup sliced olives
1 1/2 TBLS chopped fresh chives
1 TBLS reduced-calorie margarine, melted
3/4 tsp Greek-style seasoning
vegetable cooking spray

1. combine first 7 ingredients in a large heavy duty zip-lock plastic bag; add chicken. Seal bag, and shake until chicken is well coated. Marinate in refrigerator 30 minutes, turning bag occasionally.
2.Cook orzo according to package directions, omitting salt and fat; Combine coked orzo, olives, and next 3 ingredients, tossing gently. Set aside, and keep warm.
3.Remove chicken from marinade, reserving marinade. Coat grill rack with cooking spray; place on grill over med-hot coals (350-400 degrees). Place chicken on rack; grill covered, 10 minutes on each side or until chicken is done, basting occasionally with marinade. Serve chicken over orzo mixture. Yields 4 servings

Tuesday, January 4, 2011

Easy Baked Taco Pie

Jennifer S.

1 lb. extra-lean ground beef
1 onion, chopped
1 Tbsp. chili powder
1 can (14-1/2 oz.) diced tomatoes, undrained
1 pkg. (10 oz.) frozen corn, thawed, drained OR 1 can whole kernel corn drained
6 whole wheat tortillas (6 inch)
1 cup Mexican Style Finely Shredded Four Cheese, divided
1/4 cup Reduced Fat or Light Sour Cream

HEAT oven to 375ºF.

BROWN meat with onions and chili powder in large skillet on medium-high heat. Add tomatoes and corn; cook 5 min. or until heated through, stirring occasionally.

SPOON 1 cup meat mixture into 2-qt. round casserole; cover with 3 tortillas, overlapping if necessary to fit in dish. Top with 2 cups of the remaining meat mixture and 1/2 cup cheese. Cover with remaining tortillas and remaining meat mixture; cover.

BAKE 25 to 30 min. or until heated through. Top with remaining cheese; bake, uncovered, 5 min. or until melted. Cut into wedges. Serve topped with sour cream.

Garnish each serving with 1 Tbsp. chopped fresh cilantro or thinly sliced green onions.

Chicken Fajita Roll-Ups

Jennifer S.

2 tsp. oil
1 lb. boneless skinless chicken breasts, cut into thin strips
1 TBS Taco seasoning(from envelope)
1 large each green and red pepper, cut into thin strips
1/2 cup Thick 'N Chunky Salsa
1/4 cup Light Ranch Dressing
4 whole wheat tortillas (10 inch), warmed
1 cup Shredded Sharp Cheddar Cheese
1-1/2 cups shredded lettuce

HEAT oil in large skillet on medium-high heat. Add chicken; sprinkled with Taco seasoning, cook and stir 1 min. Add peppers; cook and stir 8 min. or until chicken is done and peppers are crisp-tender. Remove from heat. Stir in salsa and dressing.

SPOON chicken mixture down centers of tortillas; top with cheese and lettuce.

ROLL up tightly. Cut in half.

Rustic Italian Chicken

Jennifer S.

1/4 cup Italian Dressing and Marinade, divided
4 small boneless skinless chicken breasts (1 lb.)
1 onion, sliced
1 zucchini, cut in half lengthwise, then crosswise into 1/2-inch-thick slices
1 red pepper, cut into strips
1-3/4 cups spaghetti sauce
1/2 cup Shredded Italian* Three Cheese Blend
2 Tbsp. Grated Parmesan Cheese
2 cups hot cooked long-grain brown rice OR 1 pkg whole grain pasta cooked and drained

HEAT 2 Tbsp. dressing in large skillet on medium heat. Add chicken; cook 5 to 7 min. on each side or until done (165ºF). Remove chicken from skillet; cover to keep warm.

ADD remaining dressing and vegetables to skillet; cook 3 to 5 min. or until vegetables are crisp-tender, stirring frequently. Stir in spaghetti sauce; cook 1 min. or until heated through, stirring frequently.

SPOON rice or pasta onto platter; top with chicken, sauce and cheeses.

Two-Bean Vegetarian Chili

Jennifer S.

2 cups long-grain brown rice, uncooked
2 Tbsp. Light Balsamic Vinaigrette Dressing
2 carrots, cut into 1/2-inch-thick slices
1 onion, chopped
1 red pepper, chopped
3 cloves garlic, minced
2 cans (14.5 oz. each) diced tomatoes, undrained
1 can (15.5 oz.) red kidney beans, rinsed
1 can (15.5 oz.) cannellini beans, rinsed
1/2 cup Barbecue Sauce
1/4 cup chili powder
1 cup frozen corn
1-1/2 cups Mexican Style Finely Shredded Four Cheese

COOK rice as directed on package. Meanwhile, heat dressing in large saucepan on medium-high heat. Add vegetables and garlic; cook and stir 6 to 8 min. or until vegetables are crisp-tender.

ADD next 5 ingredients; stir. Bring to boil; simmer on medium-low heat 30 min., stirring frequently. Stir in corn; cook 5 min.

SERVE over rice; top with cheese.

Smart Pork-Pasta Toss

Jennifer S.

1/2 lb. whole wheat spaghetti, uncooked
1/4 cup Balsamic Vinaigrette Dressing, divided
1 lb. pork tenderloin, cut into 1-inch pieces
1 cup chopped red onions
3 cloves garlic, minced
1-1/2 cups cherry tomatoes, halved
1/3 cup fat-free reduced-sodium chicken broth
6 cups loosely packed baby spinach leaves
1 cup Shredded Italian* Three Cheese Blend, divided

COOK spaghetti as directed on package, omitting salt. Meanwhile, heat 2 Tbsp. dressing in large skillet on medium-high heat. Add meat; cook 5 to 6 min. or until done, stirring occasionally. Remove from skillet; cover to keep warm.

ADD remaining dressing, onions and garlic to skillet; cook and stir 2 to 3 min. or until onions are crisp-tender. Add tomatoes; cook 1 min. Add broth and meat; stir. Bring to boil, stirring occasionally.

DRAIN spaghetti. Add to ingredients in skillet with the spinach and 1/2 cup cheese; mix lightly. Top with remaining cheese.

Monday, January 3, 2011

Crock Pot Mexican Chicken

Amber E.

4 chicken breasts
1 jar favorite salsa
1 can drained corn
1 can drained black beans

Put it all in a crock pot and let cook on low 6-8 hours or high 4 hours. When
the chicken is falling apart mix it up a bit and its ready. Put it over lettuce
to make a yummy salad. Or make it into tacos or burritos.

Happy eating!

Fettuccine Alfredo

Jennifer S.

Same rich creaminess with a lot less fat.

1 tablespoon butter
2 garlic cloves, minced
1 tablespoon all-purpose flour
1 1/3 cups 1% low-fat milk
1 1/4 cups (5 ounces) grated fresh Parmigiano-Reggiano cheese, divided
2 tablespoons 1/3-less-fat cream cheese
1/2 teaspoon salt
4 cups hot cooked fettuccine (8 ounces uncooked pasta)
2 teaspoons chopped fresh flat-leaf parsley
Cracked black pepper

Melt butter in a medium saucepan over medium heat. Add garlic; cook 1 minute, stirring frequently. Stir in flour. Gradually add milk, stirring with a whisk. Cook 6 minutes or until mixture thickens, stirring constantly. Add 1 cup Parmigiano-Reggiano, cream cheese, and salt, stirring with a whisk until cheeses melt. Toss sauce with hot pasta. Sprinkle with remaining 1/4 cup Parmigiano-Reggiano cheese and chopped parsley. Garnish with black pepper, if desired. Serve immediately.

Cheesy Chicken Enchiladas

Jennifer S.

Your family will never know they're enjoying a lightened meal.

* 2 1/2 cups chopped cooked chicken breast
* 2 cups (8 ounces) pre-shredded reduced-fat 4-cheese Mexican blend cheese
* 1 2/3 cups plain low-fat yogurt
* 1/3 cup butter, melted
* 1/4 cup chopped onion
* 1 teaspoon minced garlic
* 1/4 teaspoon freshly ground black pepper
* 1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of chicken soup (such as Healthy Request), undiluted
* 1 (4.5-ounce) can chopped green chiles, drained
* 8 (8-inch) flour tortillas
* 1 tablespoon canola oil
* Cooking spray
* 1/2 cup (2 ounces) finely shredded reduced-fat sharp cheddar cheese
* 1/4 cup chopped green onions

Preheat oven to 350°.

Combine first 9 ingredients in a large bowl. Remove 1 cup chicken mixture; set mixture aside.
Heat a large skillet over medium-high heat. Working with 1 tortilla at a time, brush oil over both sides of tortilla. Add tortilla to pan; cook 5 seconds on each side or until toasted and soft. Remove from pan; arrange 1/2 cup chicken mixture down center of tortilla. Roll jelly-roll style; place filled tortilla, seam side down, in a 13 x 9–inch baking dish coated with cooking spray. Repeat procedure with remaining 7 tortillas, remaining oil, and remaining chicken mixture. Spread reserved 1 cup chicken mixture evenly over enchiladas. Cover and bake at 350° for 20 minutes. Uncover; sprinkle evenly with cheddar cheese and green onions; bake an additional 5 minutes or until cheese melts.

Easy Meatless Manicotti

Jennifer S.
I make this for friends who've just had babies and for our family all the time. It's super easy and so yummy. You can also add ground meat (beef, chicken or pork) with the spinach if you want something different.

* 2 cups (8 ounces) shredded part-skim mozzarella cheese, divided
* 1 (16-ounce) carton fat-free cottage cheese
* 1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
* 1/4 cup (1 ounce) grated fresh Parmesan cheese
* 1 1/2 teaspoons dried oregano
* 1/4 teaspoon salt
* 1/4 teaspoon black pepper
* 1 (8-ounce) package manicotti (14 shells)
* 1 (26-ounce) jar fat-free tomato-basil pasta sauce
* Cooking spray
* 1 cup water

Preheat oven to 375°.

Combine 1 1/2 cups mozzarella, cottage cheese, and the next 5 ingredients (through black pepper) in a medium bowl. Spoon about 3 tablespoons cheese mixture into each uncooked manicotti. Pour half of tomato-basil pasta sauce into a 13 x 9-inch baking dish coated with cooking spray. Arrange stuffed shells in a single layer over sauce, and top with the remaining sauce. Pour 1 cup water into dish. Sprinkle the remaining 1/2 cup mozzarella evenly over sauce. Cover tightly with foil. Bake at 375° for 1 hour or until shells are tender. Let stand 10 minutes before serving.

Lighter Spinach-and-Artichoke Dip

Jennifer S.
Assemble up to two days ahead, and bake just before serving.

2 cups (8 ounces) shredded part-skim mozzarella cheese, divided
1/2 cup fat-free sour cream
1/4 cup (1 ounce) grated fresh Parmesan cheese, divided
1/4 teaspoon black pepper
3 garlic cloves, crushed
1 (14-ounce) can artichoke hearts, drained and chopped
1 (8-ounce) block 1/3-less-fat cream cheese, softened
1 (8-ounce) block fat-free cream cheese, softened
1/2 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
1 (13.5-ounce) package baked tortilla chips (about 16 cups)or pita chips

Preheat oven to 350°.

Combine 1 1/2 cups mozzarella, sour cream, 2 tablespoons Parmesan, and next 6 ingredients (through spinach) in a large bowl; stir until well blended. Spoon mixture into a 1 1/2-quart baking dish. Sprinkle with remaining 1/2 cup mozzarella and remaining 2 tablespoons Parmesan. Bake at 350° for 30 minutes or until bubbly and golden brown. Serve with tortilla chips.