Recipes - Week 8

These recipes correspond to this week's meal plan.  Remember, if something doesn't appeal to you, feel free to swap out a lunch or dinner from last week or the week before.

Mango Yogurt

serving size is 1 cup

1 large Mango, peeled and pitted

1 tsp Vanilla extract                  

1 cup nonfat plain yogurt

1 pint Blueberries                               

3 Bananas, sliced

½ pint strawberries, sliced

 

1. In a food processor or blender, place prepared mango.  Process until smooth.  Add vanilla and yogurt and process just until blended.

Oven Crispy Chicken

serving size is 1/2 breast or one drumstick or one thigh

 

3 1/2 pound chicken, cut up

Salt to taste

Nonstick vegetable spray

1 cup nonfat plain yogurt

1 cup bread crumbs

1 cup all-purpose flour

1 teaspoon spicy seasonings

1/2 teaspoon thyme

1/2 teaspoon oregano

ground pepper to taste

1. Pre-heat oven to 400 degrees. 
2. Disjoint chicken and remove skin and fat.  (This is easier if the chicken is slightly frozen).  Lightly salt.  Hold in refrigerator to keep very cold for easy breading.
3. Coat a baking sheet with vegetable spray.
4. Place yogurt in a medium flat dish.
5. Mix bread crumbs, flour and seasonings in another flat dish. 
6. Dip each piece of chicken in yogurt then in breading mixture.  Place on cooking sheet.
7. Spray each coated chicken piece with vegetable spray.
8. Place chicken on bottom rack of oven and bake until tender (40-50 minutes), turning once during baking time.

 

Potato Salad

serving size 1/2 cup

 

4 hard boiled eggs, peeled

1/4 cup low-fat mayonnaise

2 tablespoons skim or 1% milk

1/4 teaspoon salt

1 teaspoon mustard

2 tablespoons chopped onion

1 1/2 lbs. white or new potatoes, boiled in skin

 

    1.  Cut one egg in half; remove yolk and place it in a large

         mixing bowl.  Mash egg yolk with fork.

    2.  Add mayonnaise, milk, salt and mustard.  Mix well.

    3.  Peel potatoes while they are still warm and cut into

         small pieces.

    4.  Chop remaining egg white and remaining eggs and add. 

         Add chopped onion.

    5.  Mix all ingredients well.  Chill thoroughly.

 

 

Chicken Fajitas

serving size 1/2 cup meat mixture and 1 tortilla

 

1clove garlic, minced

2 1/2 teaspoons canola oil

2 1/2 teaspoons lemon juice

1 1/2 tablespoons soy sauce

Fresh ground pepper

2/3 cup sliced onions

2 teaspoons Mexican (pizza) seasoning

4 4-oz. skinless chicken breasts

2 1/2 teaspoons lemon juice

2/3 cup sliced onions

1 sliced green pepper

 

    1.  Make marinade by combining garlic, oil, lemon juice,

         soy sauce, pepper and seasonings.

    2.  Cut chicken into thin strips.  Add chicken to marinade,

         toss to coat evenly, and marinate in refrigerator for up to

         2 hours.  Stir mixture occasionally to re-coat meat.

    3.  In non-stick skillet, heat a small amount of oil on medium

         high heat.  Add sliced onions and peppers.  Saute, stirring

         occasionally, until onion is slightly brown, but crisp and

         tender.

    4.  In another skillet, saute chicken with only a small amount

         of oil over medium-high heat until meat is no longer pink.

         Serve with onions and peppers on tortilla.

 

 

Brunswick Stew

serving size is 1 1/2 cups

 

4 medium skinless chicken thighs

2 celery stalks, chopped

1/2 cup chopped onions

1 cup water

1 28-oz. can tomatoes

1 cup frozen lima beans

1 cup frozen corn

1 cup cubed potatoes

fresh ground pepper and salt

 

    1.  Combine chicken, celery, onion and water in a large sauce-

         pan and bring to boil.  Cover, reduce heat, and simmer 60

         to 90 minutes.

    2.  Remove chicken from broth, saving the broth.  Remove

         bones, chop chicken, and return to pot.

    3.  Add remaining ingredients and mix well.

    4.  Bring mixture to a boil, and then reduce heat and simmer,

         covered, about 15-20 minutes.

 

 

Peanut Butter and Jelly Muffin - serving is one muffin

2 cups flour
3 Tbsp sugar
1 Tbsp baking powder
¾ cup creamy peanut butter
1 large egg
1 cup skim or 1% Milk
1/3 cup commercial sugar-free fruit spread or jelly
Nonstick cooking spray

1. Preheat oven to 350 degrees.
2. Spray muffin tin with cooking spray or line with baking cups.
3. In a large bowl, mix flour, sugar, and baking powder.
4. In another bowl, beat peanut butter and egg until smooth.  Add milk a little at a time, stirring after each addition.
5. Pour peanut butter mixture over dry ingredients; fold in with a rubber spatula just until dry ingredients are moistened.  Batter will be stiff.
6. Spoon 2 scant Tbsp batter into each muffin cup and smooth the surface.  Then top each muffin with a heaping tsp of fruit spread; cover with 2 more Tbsp of batter.
7. Bake 20-25 minutes or until lightly browned.

 

New England Chicken Croquettes - serving size 2 croquettes

2 Tbsp Margarine
2 Tbsp flour
1 cup skim or 1% Milk
1 tsp Worcestershire sauce
½ teaspoon chervil
½ teaspoon Salt
1/8 teaspoon white Pepper
2/3 cup bread crumbs
2 eggs, beaten
1 Tbsp water
nonstick cooking spray
2 cups cooked Chicken, finely chopped or shredded in food processor

1. Preheat oven to 375 degrees.
2. Melt margarine over low heat; stir in flour until smooth.  Add milk gradually, whisk until smooth; add Worcestershire sauce, chervil, salt, pepper, and chicken.  Cool in refrigerator until easy to work with.
3. Make egg wash by mixing water with beaten eggs.  Set aside.
4. When chicken mixture is cool, form into 8 balls using 1/3 cup mixture per ball.
5. Roll in bread crumbs, egg wash, and again in bread crumbs.
6. Place on cookie sheet well coated with cooking spray.  Bake for 20 to 25 minutes until light golden brown.

Tortilla Ranch Style - serving size 1 tortilla

1 large flour tortilla
2 Tbsp low-fat Ranch Dressing
1 oz Swiss cheese
1 oz sliced turkey
1 cup assorted, sliced vegetables (carrots, celery, zucchini, onions, spinach, red peppers, and/or kale)

1. Layer vegetables on tortilla.
2. Sprinkle dressing over vegetables.
3. Add Swiss cheese and turkey.  Roll up.  Eat cold or microwave briefly.

Herbed Pork Kabobs - serving size 1 4-oz skewer

1 lb pork tenderloin
¼ cup dry white wine
3/4 t dried marjoram
3/4 tsp dried rosemary 
1 clove garlic, minced 
3 Tbsp margarine
¼ tsp salt (optional)
Fresh ground pepper
Lemon wedges

Skewers

1. Preheat broiler.
2. Combine trimmed pork, wine (much of the alcohol will evaporate, leaving the flavor), ¼ tsp marjoram, ¼ tsp rosemary, and garlic in medium-size bowl; toss to coat.  Let stand at room temperature for 20 minutes.
3. Cream margarine, remainder of marjoram and rosemary, salt and pepper.
4. Drain pork; reserve marinade.  Whisk marinade into margarine mixture.
5. Cut pork into 1-1/2-inch cubes and thread evenly on 4 skewers.
6. Place on wire rack over shallow baking dish.  Broil 4 inches from heat.  Turn frequently; baste occasionally with herb-margarine mix until brown on all sides.  Serve with lemon wedges.

New England Beef Boil - serving size 1/10 recipe - Yields 10 servings

4-lb corned beef brisket, rinsed
6 white boiling onions, peeled
4 turnips, peel & cube
6 new potatoes, washed
6 carrots, peeled 7 carrots cut in 1-in pieces 
1 lb cabbage, in wedges

Mustard Sauce: 1/3 cup prepared Mustard and 1 Tbsp prepared Horseradish mixed together.

1. Place corned beef in 6-1/2 qt Dutch oven or large stockpot; cover with cold water.  Bring to boil; reduce heat and simmer for 2-1/2 to 3 hours or until almost tender.  Turn beef once and skim foam if necessary.
2. Add onions and turnips; cook for 30 more minutes.
3. Add potatoes, carrots, and cabbage.  Cook for another 20 minutes or until meat and vegetables are tender.
4. Remove meat from pot and rest it on a platter for 15 minutes before slicing.  Remove vegetables from pot with a slotted spoon and place around beef.  Bring the remaining juice in pot to a boil for 10 minutes to reduce liquid by half.
5. Slice the beef and serve with the vegetables, reduced juice and mustard sauce  

 

©2009 . All rights reserved. This material may not be published, rewritten, or redistributed.