Enchilada Casser-Ole!
1 pound lean ground beef (or ground turkey of course)
1 large onion, chopped
2 cups salsa
1 can (15 ounces) black beans, rinsed and drained
1/4 cup reduced-fat Italian salad dressing
2 tablespoons reduced-sodium taco seasoning
1/4 teaspoon ground cumin
6 flour tortillas (8 inches)
3/4 cup reduced-fat sour cream
1 cup (4 ounces) shredded reduced-fat Mexican cheese blend
1 cup shredded lettuce
1 medium tomato, chopped
1/4 cup minced fresh cilantro
Directions: In a large skillet, cook beef and onion over medium heat until meat is no longer pink; drain. Stir in the salsa, beans, dressing, taco seasoning and cumin. Place three tortillas in a 2-qt. baking dish coated with cooking spray. Layer with half of the meat mixture, sour cream and cheese. Repeat layers. Cover and bake at 400° for 25 minutes. Uncover; bake 5-10 minutes longer or until heated through. Let stand for 5 minutes before topping with lettuce, tomato and cilantro. Yield: 8 servings. 357 Calories, 12g fat/per serving
Pan Chicken Parmesan
Ingredients
2, 7oz boneless, skinless chicken breasts
4, .71oz slices of mozzarella cheese
1/2c Prego Traditional Italian Sauce
Salt/ Pepper/ Garlic Powder
1 Tbs Olive Oil
Dried Rosemary Leaves
Ground Oregano
Dried Basil
Directions
-Cut chicken breasts in half to create 4 pieces -Season with salt, pepper and garlic powder to taste. -Heat skillet with 1tbs olive oil-Cook chicken till done and transfer to a baking dish.-cover each chicken breast with 1/8c Prego Sauce, 1 slice of cheese and dashes of herbs.-bake in countertop oven, broiler or regular oven till cheese is melted and slightly browned. Number of Servings: 4 Calories: 220.4 Total Fat: 9.8 g
WEDNESDAY NIGHT
Chicken Lo Mein
Ingredients
1 tsp. ground ginger
1 large clove garlic, cut into 4 pieces
3 Tbs. canola oil, divided
1 lb. linguine
1 lb. boneless, skinless chicken breast, cut into bite sized pieces
1/3 C low-sodium soy sauce, divided
1/3 C thinly sliced onion
2 C broccoli florets
1-1/2 C chopped carrots
1/2 C sliced red bell pepper
1/4 C bean sprouts
1/2 C sliced mushrooms
1 C snow peas
Directions
Start water heating for linguine. At the same time in your largest skillet or wok, combine ginger, garlic and 2 Tbs. canola oil. Turn on heat to medium and heat until garlic begins to brown. Remove garlic and ginger slices. Add chicken and 2 Tbs. soy sauce. Cook until chicken is browned on all sides. When water comes to a boil, add linguine and cook according to package direction. Drain, reserving 1 C cooking waterAdd onions, carrots and broccoli to wok and cook until carrots start to soften. Add remaining vegetables, tossing to combine. When pasta is done, add to wok along with remaining soy sauce and enough cooking water from pasta to keep noodles separated and form a nice sauce.Number of Servings: 6 Calories: 438.6 Total Fat: 9.0 g
Ingredients
1 10oz box of frozen spinach
1 clove garlic, minced
1 tbsp canola oil
1.5 pounds ground turkey (93% lean, i.e., not ground turkey breast)
1 onion, chopped fine
1 egg
1/4 cup ketchup
1 cup (approx.) unseasoned bread crumbs
1 tsp poultry seasoning or other herbs and spices
4 oz. shredded part-skim mozzarella cheese (do not use fat free cheese, as it does not melt properly. If you use a cheese other than mozzarella, such as monterey jack or provolone, use the full-fat variety.)
Directions
Preheat oven to 350 degrees.Defrost spinach in the microwave. In a large frying pan, heat the canola oil and add minced garlic and drained spinach. Cook until heated through and all of the water is absorbed. Do not let the garlic brown. Set aside.In a mixing bowl, combine onion, egg, ketchup, and any herbs or spices. Mix thoroughly. Add turkey and mix with your hands. Add enough bread crumbs to hold the mixture together, approximately 1 cup or more.On a sheet of waxed paper or aluminum foil, spread out the turkey mixture to approximately 1 inch thick. Spread the spinach on top of it, and the shredded cheese on top of that.Using the waxed paper or foil, roll up into a meatloaf shape. Seal the edges and ends to ensure that all of the spinach and cheese is contained in the middle of the turkey. Transfer to a baking dish or cookie sheet and bake for 45 minutes to 1 hour, or until cooked all the way through.Number of Servings: 6 Calories: 343.5 Total Fat: 15.2 g
Turkey Sloppy Joes and Crisp Garlic Oven Fries
Ingredients
1 pkg (1.25 lb) Jennie-O lean ground turkey
1/4 cup packed brown sugar
2 tsp Monteal Steak seasoning
1 small onion, chopped
1 small green bell pepper, chopped
1 Tbsp red wine vinegar (or white vinegar)
1 Tbsp worcestershire sauce
1 15-oz can tomato sauce
2 Tbsp tomato paste
Directions
Place turkey in a skillet and season with steak seasoning and brown sugar. Mix and brown. Add onion and pepper, cook until meat is browned. Add vinegar and worcestershire, cook 5 minutes. Add tomato sauce and paste, cook additional 5 minutes. Place on whole grain burger buns (not included in calorie count). Enjoy!Number of Servings: 8 Calories: 164.7 Total Fat: 5.2 g
Oven Fries
Ingredients
2 Lg Baking potatos with skin
Olive Oil
cooking spray
4 t Garlic salt
1T Oregano flakes
1T Mrs.Dash
1T Paprika
Directions
Preheat oven to 450'.Wash and pat dry Potatos skin on, cut into thin strips or wedges.In large ziplock bag mix garic salt, oregeno, and Mrs. Dash.Spray potato strips with cooking spray, place in ziplock bag and shake to coat.Place on cookie sheet, sprinkle with paprika and bake 15 - 20min., then turn to brown evenly, bakeanother 15 - 20 min.. . For extra crisp, turn on broil for a minute or two. WATCH closely!!!! Servings:4 Calories: 144.0 Total Fat: 0.4 g
Sausage, Onion & Mushroom Casserole-great for weekend mornings!!
Ingredients
3 cups white bread, cubed
2 hot italian turkey sausages
1 small to medium onion, chopped
9 medium sized mushrooms, sliced
1 16-oz carton Egg Beaters or egg substitute
1/3 cup non-fat milk
1 cup reduced fat cheddar cheese
Directions
Slice bread into 1 inch cubes and set aside. Remove casings from sausage and set aside. Chop onion and slice mushrooms. Add sausage and onion to frying pan over medium high heat. Break sausage apart and cook until sausage are browned and onion is cooked through. Remove any fat drippings from the pan and return to heat. Add sliced mushrooms and cook another 2-3 minutes. Remove from heat.Toss together sausage mixture and bread in large bowl. Mix together entire carton (16 oz) of Egg Beaters and 1/3 cup milk. Pour over bread.sausage mixture. Place half of mixture in large casserole dish sprayed with cooking spray. Top this layer with 1/2 cup reduced fat cheddar. Cover with remaining bread mixture. Cover and refrigerate for 30 minutes to an hour.Preheat oven to 350F. Cover casserole with aluminum foil and bake for 25 minutes. Remove aluminum cover and top with remaining 1/2 cup cheese and bake uncovered for an additonal 25 minutes.Allow casserole to set for 10 minutes before cutting and serving. Makes 8 1-cup servings.Number of Servings: 8 Calories: 175.8 Total Fat: 7.9 g
And finally, the dessert of the week:
Fudgy Brownies
Ingredients
1/2 cup sugar
1/2 cup flour
1 tsp vanilla extract
3 tbsp baking cocoa
1 cup water
2 large eggs
Directions
Mix eggs, sugar, flour, cocoa and water together with mixer until smooth. Add in vanilla mix until thick. Pour into 8x5x2 pan and bake in oven at 350 for 25 minutes or until toothpick comes out clean. Makes 9 servings. Number of Servings: 9 Calories: 82.9 Total Fat: 0.3 g
ENJOY YOUR WEK, FRIDAY IS JUST AROUND THE CORNER!!!
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