Chicken Enchiladas II

 

Ingredients:

1 tablespoon of butter

1/2 cup of chopped green onions

1/2 cup garlic powder

1 4 oz can of diced green chiles

1 10.75 oz can of cream of mushroom

1/2 cup of sour cream

1 1/2 cup of cubed cooked chicken breast meat

1 cup shredded cheddar cheese

6 12 in flour tortillas

1/4 cup of milk

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a large baking dish.
  2. In a medium saucepan over medium heat, melt the butter and saute the green onion until tender (about 3 to 4 minutes). Add the garlic powder, then stir in the green chiles, cream of mushroom soup and sour cream. Mix well. Reserve 3/4 of this sauce and set aside. To the remaining 1/4 of the sauce in the saucepan, add the chicken and 1/2 cup of shredded Cheddar cheese. Stir together.
  3. Fill each flour tortilla with the chicken mixture and roll up. Place seam side down in the prepared baking dish.
  4. In a small bowl combine the reserved 3/4 of the sauce with the milk. Spoon this mixture over the rolled tortillas and top with the remaining 1/2 cup of shredded Cheddar cheese. Bake in the preheated oven for 30 to 35 minutes, or until cheese is bubbly.

Chicken Noodle Soup with Dill

Chicken Noodle Soup with Dill

Chicken Noodle Soup with Dill
Most versions of chicken noodle soup aren’t in dire need of a makeover, though we did come across one with heavy cream and a cup of Parmesan when we were researching this book. It is however undeniably comfort food for many (especially sick) people and so we had to include it. And we were able to give it a little makeover—whole-wheat egg noodles as opposed to regular add fiber and nutrients and the reduced-sodium chicken broth cuts the sodium. By all means use homemade chicken broth if you have

Serves 6 Prep Time 20 min Total Time 50 min.

Ingredients

10 cups reduced-sodium chicken broth
3 medium carrots, diced
1 large stal celery, diced
3 tablespoon minced fresh ginger
6 cloves garlic, minced
4 ounces whole-wheat egg noodles, (3 cups)
4 cups shredded cooked skinless chicken breast, (about 1 pound; see Tip)
3 tablespoon chopped fresh dill
1 tablespoon lemon juice, or to taste
Cooking Directions

Step 1

Bring broth to a boil in a Dutch oven. Add carrots, celery, ginger and garlic; cook, uncovered, over medium heat until vegetables are just tender, about 20 minutes.

Step 2

Add noodles and chicken; simmer until the noodles are just tender, 8 to 10 minutes. Stir in dill and lemon juice.

Nutrition Info

Serving: Per serving
Calories: 267
Carbohydrates: 18g
Fat: 4g
Protein: 38g
Dietary Fiber: 2g
Saturated Fat: 2g
Monounsaturated Fat: 1g
Cholesterol: 90mg
Potassium: 330mg
Sodium: 329mg
Exchanges: 1 starch, 1 vegetable, 4 lean meat
Carbohydrate Servings: 1

A Hot Summer Day Screams For A Frozen Treat

A Hot Summer Day Screams For A Frozen Treat

A Hot Summer Day Screams For A Frozen Treat
9 May 30, 2012

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Is anyone else craving something cold? Man, it was hot this weekend and I all I could think about was beer POPSICLES.

Popsicles are SO easy to make. All you have to do is mix some 100% fruit juice with some fruit and put it in a popsicle mold or a cup. You don’t need fancy equipment and popsicle sticks can be found at your supermarket or crafts store.

You are using the natural sugar found in the fruit juice to sweeten these popsicles and they turn out plenty sweet.

When I was a kid, we made popsicles with KoolAid and about 10 cups of sugar. I LOVED those 🙂

Below I have featured a book called “Pops” which is an amazing collection of ideas for making popsicles. Truly, you will be disturbed by the detail and beauty of these recipes and photos.

Since, I am lazy, I like to keep it simple. Some easy ideas for popsicles:

pureed watermelon
vanilla almond milk for a non-dairy popsicle
apple juice and crushed strawberries
flavored yogurt (just put in the stick and freeze)
I made these “Grape Pops” (above) with popsicles sticks that I bought from a craft store (I also saw popsicle sticks at a Dollar Store) and Dixie Cups. Place plastic wrap or foil over the cup before you put the stick in so it stays up.

You will save money if you make your own popsicles versus the packaged ones and yours will have real fruit and less sugar. (I’m not talking about those colored sugar water pops – but the ones with real fruit.)

If you want to get fancy you can buy popsicle molds. I have included a link to the most popular popsicle molds on Amazon. I bought some EL-Cheapo ones ($4) at the grocery store and couldn’t get the popsicles out of the molds, argh. If you think you are going to make a lot of popsicles, I say go with the top.

Ever attempted to make your own popsicles? Please share!

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Grape Pops Recipe

(from Pops! Icy Treats for Everyone by Krystina Castella (Quirk Books, 2008))

(makes eight 6-ounce pops)

1 1/2 cups seedless red grapes, cut in half
4 1/2 cups white grape juice

1. Divide the grape halves among the pop molds. Pour in the grape juice and insert the sticks. Freeze for at least 6 hours.
2. Remover from the freezer; let stand at room temperature for 5 minutes before removing the pops from the molds. Enjoy these pops as you would a fine wine.

66 calories, 0.2 g fat, 15.7 g carbohydrates, 0.8 g protein, 0 g fiber, 2 mg sodium, 1 PointsPlus

Turkish Pasta with Bison Sauce

Turkish Pasta with Bison Sauce

Turkish Pasta with Bison Sauce
Sweet aromatic spices, cilantro, mint and lemon marry well with bison in this delicious pasta sauce.

Serves
8
Prep Time
60 min
Total Time
60 min.

Ingredients

2 tablespoon extra-virgin olive oil
1 1/2 cups finely chopped onion
1 cup finely chopped carrot
1/2 cup finely chopped celery
1 tablespoon minced garlic
2 tablespoon paprika
1 teaspoon ground coriander
1 teaspoon kosher salt
1 teaspoon freshly ground pepper, plus more to taste
1/2 teaspoon ground cumin
1/4 teaspoon ground cinnamon
1 pound ground bison
1/2 cup pomegranate juice
1 14-ounce c diced tomatoes
1 cup chopped fresh cilantro, divided
1 tablespoon chopped fresh mint
1 tablespoon lemon juice, plus more to taste
1 pound whole-wheat wide pasta, such as pappardelle or fettuccine
1/2 cup nonfat plain yogurt, preferably Greek-style (see Note)
Cooking Directions

Step 1

Put a pot of water on to boil.

Step 2

Heat oil in a large, high-sided skillet or Dutch oven over medium heat. Add onion, carrot and celery; cook, covered, stirring occasionally, until softened, about 10 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in paprika, coriander, salt, pepper, cumin and cinnamon. Cook, stirring, until the vegetables are well coated and the spices are fragrant, about 45 seconds.

Step 3

Increase the heat to medium-high and add bison. Cook, stirring and breaking it up with a wooden spoon, until no longer pink, 4 to 6 minutes. Add pomegranate juice and scrape up any browned bits. Stir in tomatoes and juice, 3/4 cup cilantro, mint and lemon juice. Bring to a simmer. Reduce heat; cook, uncovered, maintaining a gentle simmer and stirring occasionally, for 15 minutes. Add a little water if the sauce gets too thick; if it’s too thin, increase the heat and boil for a few minutes. Season with more pepper and lemon juice, if desired.

Step 4

Meanwhile, cook pasta in boiling water until just tender, about 9 minutes or according to package directions. Drain and divide the pasta among 8 shallow bowls. Spoon the sauce over the noodles and garnish with a dollop of yogurt and a sprinkle of the remaining cilantro.

Nutrition Info

Serving: Per serving

Calories: 380

Carbohydrates: 54g

Fat: 10g

Protein: 23g

Dietary Fiber: 10g

Saturated Fat: 3g

Monounsaturated Fat: 3g

Cholesterol: 30mg

Potassium: 291mg

Sodium: 264mg

Exchanges: 3 starch, 2 vegetable, 2 lean meat, 1 fat

Carbohydrate Servings: 3

Vietnamese-Style Beef & Noodle Broth

Vietnamese-Style Beef & Noodle Broth

Vietnamese-Style Beef & Noodle Broth

Inspired by pho–traditional Vietnamese soup–this one-pot meal is garnished with crunchy mung bean sprouts and chopped fresh basil. You could also serve it with lime wedges and a bottle of Asian chile sauce, such as sriracha, on the side.

Serves 6

Prep Time 15 min

Total Time 30 min.

Ingredients

2 teaspoons canola oil
1 pound beef flank steak, very thinly sliced against the grain (see Tip)
4 cups chopped bok choy, (1 small head, about 1 pound)
4 cups reduced-sodium chicken broth
1 cup water
4 ounces wide rice noodles
2 teaspoons reduced-sodium soy sauce
1 1/2 cups mung bean sprouts
4 tablespoon chopped fresh basil, or to taste

Cooking Directions

Step 1

Heat oil in a Dutch oven or soup pot over high heat. Add beef and cook, stirring often, until just cooked, about 2 minutes. Transfer to a plate using tongs, leaving the juices in the pot.

Step 2

Add bok choy to the pot and cook, stirring, until wilted, about 2 minutes. Add broth and water, cover and bring to a boil. Add noodles and soy sauce; simmer until the noodles are soft, about 4 minutes. Return the beef to the pot and cook until heated through, 1 to 2 minutes more. Ladle into bowls and sprinkle with bean sprouts and basil. Serve hot.

Nutrition Info

Serving: Per serving

Calories: 235

Carbohydrates: 19g

Fat: 8g

Protein: 22g

Dietary Fiber: 1g

Saturated Fat: 3g

Monounsaturated Fat: 3g

Cholesterol: 33mg

Potassium: 451mg

Sodium: 209mg

Exchanges: 1 starch, 1 vegetable, 2 1/2 very lean meat

Carbohydrate Servings: 1

Zucchini Rice Casserole

Zucchini Rice Casserole

Zucchini Rice Casserole
We pack extra vegetables into this cheesy baked rice casserole. Plus we substitute brown rice for white, reduce the cheese by half and swap turkey sausage for pork sausage. If you’re bringing it to a potluck, plan to reheat it before serving.

Serves
12

Prep Time
40 min

Total Time
120 min.

Ingredients

1 1/2 cups long-grain brown rice
3 cups reduced-sodium chicken broth
4 cups diced zucchini, and/or summer squash (about 1 pound)
2 red or green bell peppers, chopped
1 large onion, diced
3/4 teaspoon salt
1 1/2 cups low-fat milk
3 tablespoon all-purpose flour
2 cups shredded pepper Jack cheese, divided
1 cup fresh or frozen (thawed) corn kernels
2 teaspoons extra-virgin olive oil
8 ounces turkey sausage, casings removed
4 ounces reduced-fat cream cheese, (Neufchâtel)
1/4 cup chopped pickled jalapeños
Cooking Directions

Step 1

Preheat oven to 375°F.

Step 2

Pour rice into a 9-by-13-inch baking dish. Bring broth to a simmer in a small saucepan. Stir hot broth into the rice along with zucchini (and/or squash), bell peppers, onion and salt. Cover with foil. Bake for 45 minutes. Remove foil and continue baking until the rice is tender and most of the liquid is absorbed, 35 to 45 minutes more.

Step 3

Meanwhile, whisk milk and flour in a small saucepan. Cook over medium heat until bubbling and thickened, 3 to 4 minutes. Reduce heat to low. Add 1 1/2 cups Jack cheese and corn and cook, stirring, until the cheese is melted. Set aside.

Step 4

Heat oil in a large skillet over medium heat and add sausage. Cook, stirring and breaking the sausage into small pieces with a spoon, until lightly browned and no longer pink, about 4 minutes.

Step 5

When the rice is done, stir in the sausage and cheese sauce. Sprinkle the remaining 1/2 cup Jack cheese on top and dollop cream cheese by the teaspoonful over the casserole. Top with jalapeños.

Step 6

Return the casserole to the oven and bake until the cheese is melted, about 10 minutes. Let stand for about 10 minutes before serving.

Nutrition Info:

Serving: Per serving

Calories: 248

Carbohydrates: 29g

Fat: 9g

Protein: 13g

Dietary Fiber: 2g

Saturated Fat: 5g

Monounsaturated Fat: 1g

Cholesterol: 34mg

Potassium: 273mg

Sodium: 491mg

Exchanges: 1 1/2 starch, 1 vegetable, 1 high-fat meat

Carbohydrate Servings: 2

Crab Salad Melts

Crab Salad Melts

This crab and asparagus melt is delicious for a light spring dinner or lunch. You can use any type of crabmeat—including more affordable options available in pouches or cans near other canned fish or in tubs in the seafood department. Serve with a tossed salad.

Serves 4

Prep Time 25 min

Total Time 25 min.

Ingredients

3 asparagus spears, or 12 snow peas, trimmed and thinly sliced (about 1/3 cup)
8 ounces crabmeat, any shells or cartilage removed
1/3 cup finely chopped celery
1/4 cup finely chopped red bell pepper
1 scallion, finely chopped
4 teaspoons lemon juice
1 tablespoon low-fat mayonnaise
1/4 teaspoon Old Bay seasoning
2-5 dashes hot sauce
Freshly ground pepper, to taste
4 whole-wheat English muffins, split and toasted
1/2 cup shredded Swiss cheese

Cooking Directions

Step 1

Place rack in the upper third of the oven; preheat broiler.

Step 2

Place asparagus (or snow peas) in a medium microwave-safe bowl with 1 teaspoon water. Cover and microwave until tender, about 30 seconds. Add crab, celery, bell pepper, scallion, lemon juice, mayonnaise, Old Bay seasoning, hot sauce to taste and pepper; stir to combine.

Step 3

Place English muffin halves, cut-side up, on a large baking sheet. Spread a generous 1/4 cup of the crab salad on each muffin half and sprinkle each with 1 tablespoon cheese. Broil until the cheese is melted, 3 to 6 minutes.

Nutrition Info

Serving: Per serving

Calories: 251

Carbohydrates: 30g

Fat: 6g

Protein: 22g

Dietary Fiber: 5g

Saturated Fat: 3g

Monounsaturated Fat: 1g

Cholesterol: 52mg

Potassium: 234mg

Sodium: 629mg

Exchanges: 2 starch, 1/2 vegetable, 2 lean meat

Carbohydrate Servings: 1 1/2

Bourbon-&-Mustard Glazed Turkey

Bourbon-&-Mustard Glazed Turkey

Bourbon-&-Mustard Glazed Turkey

A glaze of bourbon and mustard is sweetened with brown sugar and is rubbed under and brushed over the turkey skin to infuse the roasting meat with a subtle richness.

Serves 10

Prep Time 75 min

Ingredients

1 12-to-14-pound turkey with giblets
Salt & freshly ground pepper, to taste
Corn Bread Stuffing, (recipe follows)
3/4 cup bourbon, divided
1/4 cup plus 2 Dijon mustard, or spicy brown mustard, divided
1/4 cup plus 1 packed brown sugar, divided
1 teaspoon canola oil
1 onion, chopped
1 carrot, chopped
3 1/2 cups reduced-sodium chicken broth
2 cloves garlic, unpeeled
A few sprigs fresh parsley
A few sprigs fresh thyme, or 1/2 tsp. dried thyme leaves
6-8 whole black peppercorns
1 1/4 cups water, divided
3 tablespoon cornstarch

Cooking Directions

Step 1

Preheat oven to 325°F. Place a lightly oiled rack in the bottom of a large roasting pan. Lightly oil a 2-quart baking dish.

Step 2

Remove giblets and neck from turkey cavity and reserve for the stock. (Discard the liver.) Remove any visible fat from the turkey. Rinse it inside and out with cold water and pat dry. Season the cavity with salt and pepper.

Step 3

Spoon about half of the Corn Bread Stuffing into the turkey and neck cavities, securing the neck cavity with a skewer. Transfer the remaining stuffing to the prepared baking dish, cover with aluminum foil and refrigerate.

Step 4

Stir together 1/4 cup of the bourbon, 1/4 cup of the mustard and 1/4 cup of the brown sugar in a small bowl. Separate turkey skin from the breast meat with your fingers, taking care not to tear the skin or pierce the meat. Rub about half the glaze under the skin onto the breast meat; set aside the remaining glaze. Season the turkey with salt and pepper. Tie the drumsticks together and tuck wing tips behind the back. Place the turkey, breast-side up, in the prepared roasting pan. Cover with lightly oiled aluminum foil and roast for 2 1/2 hours. Remove the foil, brush the turkey all over with some of the reserved glaze and baste with pan juices. Continue roasting, uncovered, 1 1/2 to 2 hours longer, brushing with glaze and basting from time to time. The turkey is done when a meat thermometer inserted into the thickest part of the thigh registers 180°F and registers 165°F when inserted into the stuffing.

Step 5

To make giblet stock: While the turkey is roasting, heat oil over medium-high heat in a medium saucepan. Add the giblets, neck, onion and carrot; cook, stirring occasionally, until well browned, 10 to 15 minutes. Add broth, garlic, parsley, thyme, peppercorns and 1 cup water; bring to a boil. Reduce heat to low and simmer for 30 minutes. Strain through a fine sieve. (You should have about 2 1/2 cups stock.) Chill until ready to use. Skim off fat.

Step 6

To make gravy: When the turkey is done, transfer it to a carving board. Scoop the stuffing into a serving bowl, cover and keep warm. Place the dish of extra stuffing in the oven to heat. Cover the turkey loosely with aluminum foil and let rest for 15 to 30 minutes before carving.

Step 7

Meanwhile, pour the drippings from the roasting pan through a strainer into a small bowl, then chill in the freezer so that the fat can be skimmed off. Add the remaining 1/2 cup bourbon to the roasting pan and cook, stirring and scraping up any brown bits, for about 1 minute. Strain into a medium saucepan. Add the giblet stock and bring to a simmer. Skim off fat from the chilled pan juices before adding to the pan. Dissolve cornstarch in water in a small bowl; slowly add to the simmering sauce, whisking until slightly thickened. Stir in the remaining 2 tablespoons mustard and 1 teaspoon brown sugar. Taste and adjust seasonings.

Step 8

Remove string from the turkey and carve, discarding skin. Serve with gravy and stuffing.

Nutrition Info

Serving: Per serving

Calories: 515

Carbohydrates: 36g

Fat: 9g

Protein: 64g

Dietary Fiber: 3g

Saturated Fat: 2g

Monounsaturated Fat: 3g

Cholesterol: 207mg

Potassium: 679mg

Sodium: 895mg

Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat

Carbohydrate Servings: 2 1/2

Beer-Battered Fish Tacos with Tomato & Avocado Salsa

Beer-Battered Fish Tacos with Tomato & Avocado Salsa

Beer-Battered Fish Tacos with Tomato & Avocado Salsa

Lovers of fried fish get the taste without all the calories, and the salsa adds a fresh, clean note. To complete the Baja theme, serve with black beans, some diced mango and a bit of light sour cream.

Serves 2

Prep Time 30 min

Total Time 30 min.

Ingredients

Tomato & Avocado Salsa, (recipe follows) or store-bought fresh salsa
3 tablespoon all-purpose flour
1/8 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon cayenne pepper, or to taste
1/3 cup beer
8 ounces tilapia fillet, cut crosswise into 1-inch wide strips
2 teaspoons canola oil
4 corn tortillas, warmed

Cooking Directions

Step 1

Prepare Tomato & Avocado Salsa, if using.

Step 2

Combine flour, cumin, salt and cayenne in a medium bowl. Whisk in beer to create a batter.

Step 3

Coat tilapia pieces in the batter. Heat oil in a large nonstick skillet over medium-high heat. Letting excess batter drip back into the bowl, add the fish to the pan; cook until crispy and golden, 2 to 4 minutes per side. Serve the fish with tortillas and salsa.

Nutrition Info

Serving: Per serving

Calories: 409

Carbohydrates: 40g

Fat: 16g

Protein: 29g

Dietary Fiber: 8g

Saturated Fat: 2g

Monounsaturated Fat: 9g

Cholesterol: 57mg

Potassium: 972mg

Sodium: 408mg

Exchanges: 2 starch, 2 vegetable, 3 very lean meat, 2 fat

Carbohydrate Servings: 2

Apple Turkey Picadillo

Apple Turkey Picadillo

Apple Turkey Picadillo

This twist on the Latin American staple is made healthier with lean ground turkey and crisp apples. It doubles well. Try tucking it into whole-wheat tortillas or serve over instant brown rice for a quick and healthy supper.

Serves 2

Prep Time 30 min

Total Time 30 min.

Ingredients

2 teaspoons extra-virgin olive oil
1/3 cup finely chopped red onion
1 clove garlic, minced
8 ounces 99%-lean ground turkey
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/8 teaspoon ground cloves
1 tablespoon cider vinegar
1 medium tart green apple, peeled and chopped
1 cup chopped tomato
3 tablespoon chopped green olives
1/2 teaspoon Worcestershire sauce
1/4 cup sliced scallion greens

Cooking Directions

Step 1

Heat oil in a large skillet over medium heat. Add onion and garlic; cook until soft, stirring often, about 2 minutes. Add turkey; cook, stirring and breaking up, until lightly browned, 4 to 6 minutes.

Step 2

Stir in cumin, oregano, salt, pepper and cloves; cook for 30 seconds. Stir in vinegar, scraping up any browned bits. Stir in apple, tomato, olives and Worcestershire sauce. Reduce heat and gently simmer, stirring often, until any liquid in the pan has reduced to a syrupy glaze, about 8 minutes. Stir in scallion greens and serve.