This is a list and the recipes that came from all the ship-mates of the Cruise to Lose Challenge. I thought I would put them all in one place with a number system/contents and the recipes following. My favorites are the recipes we all came up with from Turkey and Greece! Thanks to all my ship-mates for the great ideas, recipes and help.CRUISE TO LOSE CHALLENGE RECIPIES
HOLIDAY & TAKE ALONG FOOD RECIPIES
1- Pumpkin Custard
2- Faremer’s Salad (also known as Red & Green Salad)
3- Vegetable Medley Casserole
4- Easy Shrimp Ball
5- Baked Barley with Shiitake Mushrooms and Carmelized Onions
6- Old Fashioned Carrott Pudding
7- No-Sugar Layered Pumpkin Cheesecake
8- Mexican 5 Layer Dip
9- Creamy Sweet Potatoes and Cottage Cheese
10- Home-style Hummus
11- Cranberry Waldorf Salad
12 -Crustless Spinach Pie
13- Roasted Brussels Sprouts
14- Butternut Squash Soup
15- Bully's Homemade Cranberry Sauce
16- Healthy Ginger & Pear Cranberry Sauce
17- Green Bean Casserole - Make-over Recipe
18- Seafood Stuffed Mushrooms
19- Two-Tone Dessert
MONTE CARLO-SEAFOOD CHALLENGE RECIPES:
20- Baked Stuffed Shrimp
21- Whole Wheat Pasta and Clam Sauce
22- Healthy Seafood Bisque
VENICE ITALY - ITALIAN RECIPE CHALLENGE
23- Chicken Cacciatore
24- Bell Pepper Chicken
25- Braised Lentils and Spinach
26- Venetian Salad A La Dawn
27- Italian Cheese Pie with or without crust
28- Porcini Dusted Sea Scallops with Tomato Relish
29- Pasta Carbonara.
30- Cooked Spinach Salad
31- Easy Italian Eggplant
32- Zuppa di Farro e Fagioli(Tuscan Bean& Barley Soup)
33-Linguini with Spicy Red Clam Sauce
34- Aunt Mary’s Pasta
35- Minestrone Type Vegetable Soup
36- Stuffed Tenderloin
37- Polenta Casserole
38- Mama Rosa's Tomato & Basil Salad (quick &easy)
39- Zucchini Italian Style
40: Basil Shrimp Stuffed Zucchini
41: Chicken and Mushroom Marsala:
42- Lo Carb Italian Casserole
43- Bullytrouble’s Italian Chicken
44- Egg and Asparagus recipe
45- Baked Chicken or Eggpant Parmigiana
46- Jo's Italian Pasta (Quick & Easy)
47- Italian Chicken and Vegetable Soup
ATHEN’S GREECE - GREEK RECIPIE CHALLENGE:
48- Greek Shrimp
50- Brown rice and lentils
51- Easy Greek Tomato and Cucumber Salad
52- Greek Moussaka (easy recipie)
53- Dolmas (Stuffed Grape Leaves)
MARMARIS, TURKEY - TURKISH FOOD CHALLENGE RECIPES
54- Chicken Kabob’s
55- Yogurt Sauce (good with Chicken Kabob’s)
56- Artichokes Stuffed with Shrimp
57- Meatballs with Lemon Sauce
58- Sun Dried Tomato Hummus
59- Cold Shredded Chicken in Walnut
60- Green Bean Soup
61- Bullytrouble’s Turkish Stew
62- Turkish Chickpea Salad
1. PUMPKIN CUSTARD
Instead of pie try this custard. It is like the pie without the crust...
2 tablespoons water
2 (.25 ounce) envelopes unflavored gelatin
2 1/4 cups NESTLE® CARNATION® Evaporated Lowfat Milk
1 (15 ounce) can LIBBY'S® 100% Pure Pumpkin
1/2 cup packed dark brown sugar
2 teaspoons pumpkin pie spice
1 teaspoon vanilla extract
DIRECTIONS COAT 9-inch deep-dish pie plate with nonstick cooking spray.
PLACE water in medium bowl; sprinkle gelatin over water. Let stand for 2 to 3 minutes or until softened.
Mixture may be firm.
Bring 1 cup evaporated milk just to a boil in small saucepan.
Slowly stir hot evaporated milk into gelatin with wire whisk.
Stir in remaining evaporated milk, pumpkin, sugar, pumpkin pie spice and vanilla extract; mix well.
POUR mixture into prepared pie plate.
Refrigerate for 2 hours or until set.
Makes 8 servings
NOTE from me!! You can sub evaporated skim milk instead of the low fat-that will save a few calories AND you might want to try Sweet and Low's version of brown sugar instead of the regular brown sugar. This will make the custard much lower in calories.
2. FARMER'S SALAD
by Cobra Fan
One container of Fat Free Cottage Cheese
One Green Bell Pepper
One Red Bell Pepper
One Cup Radishes
One Cup green onions
One-Half Cup Celery - optional
Drain the entire container of fat free cottage cheese.
Wash and dry all vegetables.
Slice radishes in cross sections.
Place all the red and green vegetables "decoratively" on top of the cottage cheese.
"Toss" at mealtime. ut bell peppers into long strips.
Chop green onions.
RE-DRY ALL VEGETABLES THOROUGHLY.
Empty cottage cheese into a medium sized storage bowl.
an old family favorite that my mom made at Christmas at our house because the vegetables are RED and GREEN! Cobra Fan
3. VEGETABLE MEDLEY CASSEROLE
(vegetable casserole with cheese and sauce)
1 1/2 cups sliced zucchini
1 1/2 cups sliced summer squash (yellow)
1 1/2 cups cauliflower
3/4 cup sliced onion
3/4 cup shredded grated cheddar cheese, low fat
1 large egg
1 tbsp low fat mayonaise
16 fl oz chicken broth
Boil onion, squash and cauliflower in chickn broth for about 15 minutes. Don't over book the veggies. Drain the veggies well. (alternative method I use... no chicken broth...just put cut veggies into microwave dish and microwave covered till they are partially cooked, tender but still has some crispy-ness to them. overcooking makes the dish too "soggy"
In a bowl combine egg, mayonaise and grated cheddar cheese.
add the drained vegetables to the cheese mixture and gently stir to mix.
Spray a casserole dish with pam spray and put in the mixture.
Bake at 425 degrees F. for about 20 minutes.
this recipe can be doubled or tripled and put into a 9 x 13 pan.
I have replaced the old green bean casserole with this vegetable dish for my holiday meals and everyone likes it. It is also in "my cookbook" here on the FS site for you to look at and has all the nutrition information
4- SHRIMP CHEESE BALL
By Sharonfriz - my favorite holiday lo-fat cheat
1/2 lb peeled,cooked shrimp chopped
1 4oz non fat cream cheese
1 bunch scallions chopped
1/2 cup cocktail sauce
3 tbs low fat mayo
combine all ingredients and serve with whole wheat pita chips or celery sticks
5- BAKED BARLEY WITH SHIITAKE MUSHROOMS AND CARMELIZED ONIONS:
by Amryk: a recipe I found on the Cooking Light website. I'd like to try this for Thanksgiving, but I'd probably modify it to lower the sodium. This would be nice to have if you have vegetarians at your feast table, as it has a good amount of protein and seems like a hearty side dish.
Slow baking allows the barley to absorb the woodsy flavor of the mushrooms and the sweetness of the caramelized onion.
6 servings (serving size: 1 2/3 cup)
2 tablespoons butter
4 1/2 cups chopped onion (about 3 medium) 1 teaspoon sugar
3 cups sliced button mushrooms (about 9 ounces)
3 cups sliced shiitake mushroom caps (about 8 ounces)
1 1/2 cups uncooked pearl barley
1 tablespoon low-sodium soy sauce
1/4 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon dried thyme
4 cups vegetable broth
Fresh thyme sprigs (optional)
Melt butter in a Dutch oven over medium heat. Add onion and sugar; cover and cook 25 minutes or until golden brown, stirring frequently. Add mushrooms; cook 10 minutes or until browned, stirring frequently. Add barley; cook 2 minutes, stirring frequently. Remove from heat. Stir in soy sauce, salt, pepper, and thyme.
Preheat oven to 350°.
Bring broth to a boil in a medium saucepan. Pour broth over barley mixture; cover and bake at 350° for 1 hour or until barley is tender. Let stand 10 minutes. Garnish with thyme sprigs, if desired.
Calories: 292 (17% from fat)
Fat: 5.4g (sat 2.6g,mono 1.2g,poly 0.6g)
Jeanne Lemlin, Cooking Light, MARCH 2003
6- OLD FASHIONED CARROT PUDDING - STEAMED
I was researching carrot recipes yesterday and came accross this one and think I will try it this Holiday. My mother used to make the traditional English Plum Pudding with suet and served it with Hard Sauce. This is a lighter version.
1/2 cup shortening
1 cup white sugar (splenda)
1 1/2 cups all purpose flour
1 teaspoon baking soda3/4 teaspoon salt
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1/2 teaspoon ground cloves
1 cup grated or ground carrots
1 cup raisins
1 cup chopped walnuts
3/4 cup sugar
1 1/2 teaspoons cornstarch
1 pich salt
1 1/4 cups hot water
3 1/2 teaspoons butter
3 1/2 teaspoons lemon juice
1 1/2 teaspoons vanilla extraxt
In a large bowl, cream together the shortening and 1 cup of sugar until light and fluffy. Combine the flours, baking soda, salt, cinnamon, nutmeg, and cloves; stir into the creamed mixture until well blended. The mixture will be dry. Stir in carrots, raisins, and chopped walnurs. Pour into a well greased pudding mold or coffee can (or make mini puddings by using vegeatble cans). Cover the top with aluminum foil.
Place the pudding mold into a large kettle or dutch oven filled with 2 inches of water. Cover the pan, and bring to a simmer. Allow the pudding to steam for 4 to 4 1/2 hours over low heat checking water and adding more as necessary. Remove from the mold and serve with warm lemon sauce.
To make the sauce, mix together 3/4 cups sugar, cornstarch, and salt in a saucepan. Stir in hot water, butter, lemon juice and vanilla. Cook over medium heat until thickened. Serve warm over pudding.
7- NO SUGAR LAYERED PUMPKIN CHEESECAKE
by ImLuuvd: Here is a recipe from a site that I love. I will make this for Thanksgiving this year!
2 packages (8 oz. each) light cream cheese (not fat free)
1/2 cup Splenda
1/2 tsp. Vanilla extract (I used a bit more)
1/2 cup canned pumpkin puree (not pumpkin pie filling which contains sugar)
1/2 tsp. ground cinnamon
pinch each of nutmeg and cloves
non-stick spray for baking dish (use very sparingly or it makes it hard to spread the cheesecake)
Preheat oven to 325 F. In large bowl combine softened cream cheese, Splenda, and vanilla.
Beat with electric mixer until smooth.
Blend in eggs, one at a time.
Remove one cup of batter and spread into bottom of glass or crockery baking dish which has been sprayed very lightly with non-stick spray. (I sprayed my dish too much and had a hard time getting the first layer spread evenly. Next time I would put a very thin layer of chopped pecans over the nonstick spray.)
Add pumpkin and spices to remaining batter and stir until blended. Carefully spread pumpkin layer over first layer. Bake in preheated oven 35-45 minutes, or until center is almost set. Allow to cool, then chill several hours or overnight. Serve with whipped cream if desired and wait for compliments.
I used a 10" by 8" glass baking dish to cook this. Next time I think I would double the recipe and only increase to a 9" by 13" baking dish to make a thicker cheese cake. This would show of the layers better. Some cinnamon dusted on the top would have been a nice touch.
8- MEXICAN 5 LAYER DIP
by Karenfit4life: The following is one of my favorite recipes to serve/take for a holiday party. Be sure to serve with baked chips, I like to use multi-grain chips. I also always take a plate of fresh orange slices. A nice refreshing alternative to high fat/calorie pick-up foods.
teaspoons olive oil
1 medium onion, diced
2 cloves garlic, minced
1 (15.5-ounce) can black beans, preferably low-sodium, drained and rinsed
1 tablespoon minced chipotle pepper in adobo
4 tablespoons lime juice
1/4 teaspoon ground cumin
1 tablespoon water
1/2 teaspoon salt
2 cups corn kernels (10-ounce box frozen corn)
1/4 cup chopped cilantro leaves
2 ripe avocados
4 medium tomatoes, seeded and diced (about 2 cups)
1/4 cup thinly sliced scallion
1 tablespoon finely diced jalapeno pepper, optional
3/4 cup shredded extra-sharp Cheddar
Heat the oil in a skillet over medium-high heat. Add onions and cook until they soften, about 3 minutes. Stir in the garlic and cook for 2 minutes more.
Put half of the onion mixture into a food processor with the black beans, chipotle pepper, 2 tablespoons of the lime juice, cumin, water and salt. Puree until smooth. Set aside.
Add the corn to the skillet with the remaining onion mixture and cook for about 3 minutes. Remove from the heat and stir in the cilantro leaves.
In a small bowl mash the avocado with the remaining lime juice. In a medium bowl toss together the tomatoes, scallion and jalapeno, if using. Season tomato mixture with salt and pepper, to taste.
Spread the black bean dip into the bottom of an 8 by 8 glass baking or serving dish. Top with the corn mixture, spreading it out to form a single layer over the beans, repeat with the avocado, then the tomatoes. Top with cheese. Serve with baked chips.
Calories 140; Total Fat 8 g; Protein 5g; Carb 16 g; Fiber 5g; Cholesterol 6mg; Sodium 245 mg
9- SWEET POTATOES & COTTAGE CHEESE
By Albright777: My challenge for Thanksgiving would have to be Mashed Sweet Potatoes. I love them to be creamy and sweet. But with creamy and sweet comes calories and fat. So I found a recipe that I really enjoy, and my family does too.
MAKES 2 CUPS
SERVING SIZE: 1/4 CUP
2 CUPS CUBED PEELED SWEET POTATOES (ABOUT 2 SMALL)
1/2 CUP UNSWEETENED APPLE JUICE
1/2 CUP SMALL-CURD COTTAGE CHEESE (USE WHAT YOU LIKE TO EAT)
1. ARRANGE SWEET POTATOES IN A STEAMER BASKET FITTED OVER A MEDIUM SAUCEPAN OF BOILING WATER. COVER AND STEAM UNTIL POTATOES ARE VERY TENDER, ABOUT 20 MINUTES. LET COOL.
2. TRANSFER TO BLENDER AND ADD APPLE JUICE AND COTTAGE CHEESE; PUREE ON HIGH SPEED UNTIL WELL COMBINED.
It turns out to be about 1 point per serving. So, go ahead and have 2 servings. It's the hollidays
10 - HOME STYLE HUMMUS
By: Simavision: A hummus version I learned from my mom with lemon juice and no olive oil, unless you drizzle some on top for decoration.
Ingredients* 2 lemons yield lemon juice
* 2 cloves garlic
* 16 oz chick peas
* 2 tbsps tahini
* 1 dash salt
1. Crush garlic in a mortar and pestle with the dash of salt. (Best alternate would be a garlic press but in case you do not have either mincing would work also).
2. Pour out juice from can of chick peas (garbanzo beans) into a container to use later.
3. Squeeze two lemons and store in separate container.
4. Combine chick peas, half of the chick pea juices, half of the lemon juice, the garlic and the tahini (sesame butter) in a food processor.
5. Blend. Add more tahini, lemon, or chick pea juices to desired taste and consistency. Sometimes it takes a little juggling
6. Note: a serving is approximately 2 tablespoons.
I copied and pasted this Hummus recipe that I got from my mum. Sorry it's not precise but lemons really do vary and the like and I copied it down from Mom telling me what to do But my husband makes it from the recipe all the time with great success "It's one of my mainstay healthy foods. I REALLY like it with Stacy's Naked Pita Chips but whole Wheat pita toasted at home works well too! (and a LOT less sodium than the chips, I must admit)
11- CRANBERRY WALDORF SALAD
by: PattyG: I think I will try this one out for Thanksgiving when my family comes to dinner.
I will probably substitute light dairy sour cream though.
• 2 stalks celery, sliced
• 2 Granny Smith apples, peeled and cubed
• 2 Fuji apples, peeled and cubed
• 1/2 cup dried cranberries
• 1/2 cup coarsely chopped walnuts
• 1 orange, peeled and sectioned
• 2 green onions, chopped
• 3 tbsp. white balsamic vinegar
• 1/2 cup dairy sour cream
Combine celery, apples, cranberries, nuts, orange sections, and green onions. Add vinegar; toss well. Stir in sour cream. Serve chilled.
Notes: Excellent with poultry!
Number of Servings: 6
12- CRUSTLESS SPINACH PIE
10 oz. Frozen chopped Spinach
4 oz. Reduced fat cheddar cheese
½ tsp. Ground nutmeg
2 cups egg beaters
1/4 cup chopped white onion
1. allow spinach to thaw and drain out excess water
2. Mix all ingredients together in a bowl
3. Use cooking spray to grease a muffin pan
4. Pour the mixture in ½ cup portions into the muffin pan
5. Bake at 350 degrees for 20 min., or until set
6. Sprinkle with salt and pepper to taste
nutrition info: 110 cal, 45 calories from fat, 5g total fat, sat. fat 2.5 g, trans fat 0, Cholesterol 10g, sodium 270g, Total Carbohydrates 3g, Fiber 1g, sugar 1g, protein 12g.
13- ROASTED BRUSSELS SPROUTS
By Densible: There is a restaurant in NYC that makes this but they fry the sprouts-this is low fat version and in my estimation it is tastier. This will make a Brusells Sprout Fan out of even the most vociferous hater. The recipe is from Epicurious. I do not add the puffed rice and have made it without the sugar, using just a teaspoon of honey instead. Oh and I also omit the butter as well-although it certainly adds an unctious (sp) quality.
For brussels sprouts
2 pounds Brussels sprouts, trimmed and halved lengthwise
3 tablespoons canola oil
2 tablespoons unsalted butter
1/4 cup Asian fish sauce (preferably Tiparos brand)
1/4 cup water
1/4 cup sugar
3 tablespoons finely chopped mint
2 tablespoons finely chopped cilantro stems1 garlic clove, minced
1 (1 1/2-inch) fresh red Thai chile, thinly sliced crosswise, including seeds
For puffed rice
1/2 cup crisp rice cereal such as Rice Krispies
1/4 teaspoon canola oil
1/4 teaspoon shichimi togarashi (Japanese seven-spice blend)
Roast brussels sprouts:
Preheat oven to 450°F with rack in upper third.
Toss Brussels sprouts with oil, then arrange, cut sides down, in a 17- by 12-inch shallow baking pan. Roast, without turning, until outer leaves are tender and very dark brown, 40 to 45 minutes. Add butter and toss to coat.
Stir together all dressing ingredients until sugar has dissolved.
Make puffed rice while sprouts roast:
Cook cereal, oil, and shichimi togarashi in a small skillet over medium heat, shaking skillet and stirring, until rice is coated and begins to turn golden, about 3 minutes. Transfer to a bowl and cool, stirring occasionally.
Put Brussels sprouts in a serving bowl, then toss with just enough dressing to coat. Sprinkle with puffed rice and serve remaining dressing on the side.
·Puffed rice can be made 3 days ahead and kept in an airtight container at room temperature.
·Dressing, without mint and cilantro, can be made 1 day ahead and chilled, covered. Bring to room temperature and add herbs before using.
·Brussels sprouts can be roasted 4 hours ahead. Chill, uncovered, until cool, then cover. Reheat, uncovered, in a 350°F oven until hot, 10 to 15 minutes.
14 - BUTTERNUT SQUASH SOUP
2 tbs veg oil (I use Olive)
4 garlic cloves minced
1 med onion halved liced thin
4 celery stalks sliced
2 large carrots ( I don't put any in mine)3/4 tsp dried thyme
1/4 tsp ground nutmeg
1/4 tsp salt
1/4 tsp pepper
2 ( 14 1/2oz) can lower sodium chicken broth
1 1/2 c. water
1 med butternut squash Peeled, quartered lengthwise, seeded, and cut into 1/4 inch slices
1 1/2 c green beans ( I don't use these either)
Heat oil in a large, heavy saucepan over medium heat. Add onion and garlic, cook, stirring ofte, until softened, 2 to 3 min. Stir in celery, carrots, thyme, nutmeg, salt, and pepper, Cover and cook until the celery turns a brighter green, about 2 min. Add broth, water, squash, and beans. Cover and bring to a boil, Reduce heat to low and simmer until vegetables are tender, about 15 min.
Season with additional salt and pepper, if desired and serve.
With carrots and green beans net carbs are 11. Not sure what it is without. but very yummy just the same. Kids love it and they don't like much. lol
15- BULLY’S HOMEMADE CRANBERRY SAUCE
1 package fresh cranberrys
1 cup water
1 cup Xylitol (natural sugar substitute)
2 dashes cinnamon (1/2 tsp or more if you like)
1/8 tsp clove
1/8 tsp nutmeg
about 2 tsp grated orange rind
Boil water and sugar until sugar dissolves, then add the rest. Boil for about 5 minutes and let cool. You can watch them and boil more or less for a more "whole" cranberry sauce, if you like. This is always a hit and I've been making homemade sauce for many years, as it's just too easy and so much better than the cans you buy! You can alter this with the spices, too. The recipe on the bag of cranberries is the one that I changed up. I will be making this again! =D
16- HEALTHY GINGER & PEAR CRANBERRY SAUCE
Active time 10 min
Total time 20 min
Makes 3 cups
Ingredients:1 bag (12 oz) cranberries (3 c.), picked over
2 Bosc or Anjou pears (1 lb), peeled, cored, and chopped
1 Tbsp. grated peeled fresh ginger
3/4 c. sugar
1/4 c. water
Pear slices for garnish (optional)
1. In 3-qt saucepan, heal all ingredients except pear garnish to boiling on high, stirring occasionally.
2. Reduce heat to medium and cook, uncovered, 5-7 min or until most cranberries pop and pears are tender, stirring occasionally. (Mixture will thicken as it chills).
3. Spoon sauce into serving bowl; cover and refrigerate 3 hrs or up to 4 days. Garnish w/pear slices (optional).
17- GREEN BEAN CASSEROLE - MAKEOVER RECIPIE
By: MusicMom123: found this recipe in my current Healthy Cooking magazine, and while I don't really eat Green Bean Casserole because it is so fatty, this one actually seems decent... I bet you could reduce the butter in the recipe too or use olive oil instead ?
This is a Makeover Recipe for Holiday Green Beans
8 cups of fresh green beans (about 2 pounds)
1/2 pound sliced fresh mushrooms
2 tbsp. butter
2 tbsp. all-purpose flour
1 tsp. dried minced onion
1/2 tsp pepper
1/2 cup fat-free milk
1 cup low fat sour cream
1 tsp Worcestershire sauce
1-1/2 cups (6 oz) reduced fat shredded Swiss cheese
1/3 cup slivered almonds
1/3 cup crushed corn flakes
1 tbsp. butter
1) Place beans in a Dutch oven and cover with water; bring to a boil. Cover and cook for 3-5 minutes or until crisp-tender; drain and set aside.
2) In a large skillet, saute mushrooms in butter until tender. Stir in the flour, onion, and pepper until blended. Gradually stir in milk. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Remove from the heat; stir in sour cream and Worcestershire sauce. Stir in beans and cheese until blended.
3) Transfer to an 11-in. x 7-in. baking dish coated with cooking spray (dish will be full.) Combine topping ingredients; sprinkle over the top. Bake , uncovered, at 400* for 12-16 minutes or until bubbly and heated through.
2/3 cup =
7 g. fat (3 g Sat Fat)
20 mg. cholesterol
108 mg. sodium
12 g. carbohydrate
3 g. fiber
9 g. protein
1 lean meat, 1 vegetable, 1 fat, 1/2 starch
Each 1/4 cup: ~ 75 calories, 0 g protien, 20 g carb, 0 g total fat, 2 g fiber, 0 mg cholesterol, 10 mg sodium.
18- SEAFOOD STUFFED MUSHROOMS
¾ pound medium -sized
½ cup butter or margarine, melted and divided
1 (7 ½ ounce) can crabmeat
2 eggs, lightly beaten
6 tablespoons soft breadcrumbs
2 tablespoons mayonnaise
2 tablespoons chopped chives, scallion or onion
1 teaspoon lemon juice
1/8 teaspoon white pepper
Remove stems from mushrooms. Arrange caps in lightly buttered shallow baking pan, brush with 7 tablespoons butter. Chop stems. Add crabmeat, eggs, ¼ cup breadcrumbs, mayonnaise, chives and lemon juice. Spoon into mushroom caps. Combine remaining butter and bread crumbs; sprinkle over mushrooms. Bake at 375 degrees for 15 minutes.
19- TWO-TONE DESSERT
By: Dontwant2befat: I make this dessert every year for thanksgiving. So this is a healthier version but not entirely healthy.
One package reduced fat honey graham crackers (crushed really good)2 TBSP Promise butter
Mix and smash flat in 9X13 cake pan. It will be really thin. Bake on 350 until crispy. Note: When you use regular butter it will turn golden but the promise dosen't so you really have to watch it. Don't over bake.
One package fat free cream cheese
1/4 cup powder sugar
8oz sugar free fat free cool whip
Blend together till smooth and spread on crust when cooled.
One package sugar free chocolate pudding.
Make as directed for pie filling using skim milk.
Spread on cream cheese layer.
8oz sugar free fat free cool whip
Can top with crushed nuts if you are a nut lover.
20- BAKED STUFFED SHRIMP
I would like to post my recipe for Baked "stuffed" shrimp casserole since some folks are saying they are not sure what to do and I also see many of you like shrimp.
I personally love stuffed shrimp but most of the time they have far too much stuffing for my liking (not to mention that the fat in it is just too...well...greasy I guess is the only word. So, I came up with this substitute that I am actually liking better than the very expensive entree from my favorite seafood restaurant...who woulda thunk??
This is really easy and also heart healthy, not to mention pretty low cal if you are counting those calories
Any way, here it is:
1/2 small onion chopped fine (15 cals)
5 Toasteds Onion flavor crackers (80 cals)
Toss with 1 TBLSP melted Smart Balance Omega Spread (60 cals)
Place 4 oz raw shrimp (120 cals) that is peeled and deveined in an oven safe bowl. Sprinkle topping over the shrimp.
Bake at 350 degrees F for 20-25 min or until shrimp just turns pink.
Total calories 275
21- WHOLE WHEAT PASTA WITH CLAM SAUCE
By: Sharonfriz: Easy and delicious- husband cleaned the pot with a slice of bread
2 cans chopped clams
5 cloves garlic
2 tbs olive oil
1 chopped shallot
2 tbs parsley
2 tbs chopped basil
oil in pan with minced garlic and shallots until lightly browned, drain clam juice from can into pan (set clams aside) bring to boil, add parsley, basil , and clams cook for 2 minutes at boil , cover then simmer on stove on low. Add cooked pasta and toss well with sauce. Salt and pepper and parmasean cheese to taste- yummy.
22- HEALTHY SEAFOOD BISQUE
By: dawn0001: Since so many asked for the Seafood Bisque recipe I talked about in my journal on Tuesday I will post the recipe here too:
5 servings 240 calories each
Before I get started there are a couple things-I tend to cook by the seat of my pants...no really! I kinda come up with things as I go and this is one of those recipes so it is not professional by any means
Second-I am not sure if anyone can find the stock I used for this. I got it at a little place called The Christmas Tree Shop here in CT-they are a New England phenomenon so I am not sure where to tell you to get that base. You may be able to find something else locally or sub chicken boullion but I am not sure how the flavor will be... I did find this on Amazon.com and read elsewhere that you may be able to get it through Whole Foods.
Empty the following into your blender or food processor if you have one (or as much as you can at a time. You may have to do it half and half depending on the size of the blender)
1 12oz can evaporated skim milk take that can and measure out
12 oz of fat free half and half Add 3/4 pound imitation crab meat
1/2 pound shrimp
1 good sized onion (about 2.5 to 3 inches in diameter)cut into chunks
1 tablespoon of Better Than Boullion Lobster
Base 1 cup water
Blend til all the lumps and bumps are totally gone. This mix may be pretty thick on its own but I also add
1/4 cup flour-sprinkle in and then blend some more.
Pour into a sauce pan and cook over med low heat for 35-40 minutes stirring quite often. Do not let this boil, stick to the bottom, scald or burn! The milk will taste gross if you do and ruin it all.
I allow it to barely simmer and keep whisking it every couple minutes. I then refridgerate and reheat the next day in the microwave.
You can eat it right away but it is one of those things that I like better reheated. Sitting in the fridge lets the flavors really blend together.
When you do reheat it may seperate a bit but if you whisk it again it will blend back together perfectly.
You can garnish with a little paprika or parsley if you like or a couple shrimp if you want it to really look wonderful.
23- CHICKEN CACCIATORE
By: Bethru: I don't use a recipe so quantities are estimated.
3-4lbs skinless, bone-in chicken thighs
1 lg can of diced tomatoes
3-4 bell peppers - mixture of green and red
a little oil for sauteing
Dredge chicken in flour and brown in oil. Spread about 1/2 of the peppers in a 9x13 pan and cover with chicken. De-glaze pot with tomatoes and add minced garlic to taste. Pour over chicken. Add remaining peppers. Bake at about 400, basting occasionally to keep things from drying out and blackening to quickly. Dish is done when sauce thickens and exposed peppers and beginning to blacken.
24- BELL PEPPER CHICKEN
1 Tablespoon Olive Oil
3 Cups onion sliced crosswise
1 Large yellow bell pepper cut into 1/4 inch strips
1 Large red bell pepper cut into 1/4 inch strips
2 1/3 cups coursely chopped tomato
1/2 teasppon salt
1/4 teaspoon freshly ground pepper
2 tablespoons finely chopped fresh flat-leaf parseley
1 teaspoon chopped fresh oregano
20 kalamuta olives
6 4-ounce boneless chicken breasts
Heat olive oil in a large skillet over medium heat.
Add onions. Stir occasionally. Reduce heat. Cook until onions brown.
Add red and yellow peppers. Cook until tender.
Add tomatoes and olives. Cook until slightly tender.
Add salt, pepper, orageno, and parseley.
Set mixture aside. Keep warm.
Wipe large skillet clean with a paper towel.
Spray skillet with Cooking spray.
Add chicken breasts and cook until done.
Place chicken breasts and tomato-papper mixture in baking dish.
Serve with brown rice as a side.
Calories: 211 23% from fat 5.3g
Iron: 2 mg
Cholesterol 66 mg
Calcium 47 mg
Carbohydrates 12.6 mg
Sodium 34 mg
Protein 28 g.
Fiber 3 g
25- BRAISED LENTILS AND SPINACH
By: Ranchwoman: (this can almost be eaten as a balanced meal by itself)
2 cups brown lentils
2 small onions, diced (about 1 1/2 cups)
2 medium carrots peeled and diced ( about 1 cup)
1 stalk celery trimmed and diced ( about 1/2 cup)
2 bay leaves
1/2 cup chicken stock
2 tablespoons extra virgin olive oil
4 cups finely shredded fresh spinach, thoroughly washed and drained
Pour enough cold water over lentils, onions, carrots, celery and bay leaves in a 3qt saucepan to cover by 3 fingers. season with salt and bring to a boil over high heat. Adjust heat so water is at a gentle boil and cook, covered, until the lentils are tender, 20-25 minutes. Drain, discard bay leaves, and trasnfer to a large skillet.
Pour in chicken stock and olive oil and season to taste with salt and pepper. Bring to a boil and cook until the liquid is reduced enough to coat the lentils, about 3 minutes. Scatter spinach over lentils and toss just until spinach is wilted, about 1 minute. Serve immediately.
26- VENETIAN SALAD A LA DAWN
By: dawn0001 :
I made this one up! Enjoy!
2 cups Arugula (rocket)-diuretic, tonic
2 cups baby spinach leaves-high iron, vitamin A, folic acid, potassium, magnesium and 4 g of protein!
2 figs cut into quarters-potassium, vitamins A, B and C; a good source of calcium, iron, phosphorus and manganese
1 tablespoon pine nuts-high protein, linoleic acid, vitamin E, high in minerals
1 slice asiago cheese diced Dairy, vitamin D, protein, calcium and phosphorus
Mix greens together and plate them. Arrange figs and sprinkle salad with pine nuts. Sprinkle cheese over top.
Use balsamic vinegar and olive oil sparingly if you wish to dress the salad. (I tend to dip my fork and then stab my salad-this way I use a teaspoon or less!)
Salad itself has only 203 calories total! Woo hoo! AND very heart/body healthy!
You can also sautee this in a little olive oil as a side dish! Who knew?? Add the cheese after you remove from the heat!
27- ITALIAN CHEESE PIE (WITH OR WITHOUT CRUST)
By: gug : This is my favorite Italian cheese pie recipe. Made with ricotta cheese, which is healthy. I like to make it without the crust. I made it this morning. I love this for a quick-grab and go breakfast. (I love it without the crust)
1 container (15 oz.) ricotta cheese
¾ cup sugar (or substitute equivalent of artificial sweetener)
1 ½ teaspoon flour
1 teaspoon vanilla extract
½ teaspoon grated lemon peel
1 ½ cups unsifted all-purpose flour
1 ¼ teaspoons baking powder
½ teaspoon salt
3 tablespoons butter or margarine, softened
¼ cup sugar
½ teaspoon vanilla extract
½ teaspoon grated orange peel
1 tablespoon orange juice or whisky
1 egg separated
1. Preheat oven to 350 °F
2. Make filling: In a medium bowl, with electric mixer, beat ricotta cheese until it is creamy. Add sugar, eggs, flour, vanilla, and lemon peel; bet until well combined.
If you are not making crust, pour into baking dish and skip to step 13
3. Make Crust if desired
4. Sift flour with baking powder and salt. Set aside.
5. In medium bowl, with electric mixer, beat butter with sugar and 1 egg until lightly fluffy. Beat in vanilla, orange peel, orange juice.
6. Add half of flour mixture; with wooden spoon, beat until well blended. Add remaining flour mixture, mixing with hands until dough leaves side of bowl and holds together.
7. Turn out onto board; knead several times, to blend well. Set aside covered.
8. Divide crust in half. Roll one half between two sheets of waxed paper to an 11 inch circle. Remove top paper. Fit crust into a 9 inch pie plate; trim to edge of plate. Brush with egg white.
8. Roll remaining crust to 1/8 inch thickness. With pastry cutter, cut into 10 strips, 1.2 inch wide.
10. Turn filling into lined pie plate. Place 5 pastry strips across filling, pressing firmly to edge of pie plate, Place remaining strips across first ones, to make lattice.
11. Reroll trimmings, and cut into ½ inch wide strips, Place around edge of pie, and with fork, press firmly to pie plate.12. Beat egg yolk with 1 tablespoon water; brush over crust. Place a strip of foil around wide around edge of crust, to prevent over browning.
13. Bake at 350 °F for about 50 minutes, or until top is golden brown and filling is set.
14. Cool on wire rack. Then refrigerate until well chilled - 8 hours or overnight.
28- PORCINI DUSTED SEA SCALLOPS WITH TOMATO RELISH
By: ImLuvvd :
12 Large Sea Scallops
2 Tablespoons Dried Porcini Powder (See Note Below)
4 Tablespoons Unsalted Butter
Salt & Pepper To Taste
For The Relish:
6 Ripe, Plum Tomatoes
1 Clove Garlic, Peeled And Minced
1 Tablespoons Olive Oil
Salt & Pepper
½ Teaspoon Chopped, Fresh Thyme
Cut the tomatoes in half, cutting away the core end. Carefully squeeze the tomatoes to remove most of the seeds trying not to damage the pulp. Cut the tomatoes into a small dice (1/2 inch pieces) and place in a bowl. Add the garlic, olive oil and thyme, and then season with salt and pepper. Mix well and set aside.
Lightly pat the scallops dry, and sprinkle on some of the porcini powder on both sides. Heat the butter in a heavy frying pan until it is sizzling and just beginning to turn light brown. Add the scallops, and cook on medium high heat for about 3 minutes on each side. The scallops should have a light, crisp outer crust, but remain tender inside. Once they have all been cooked, place three scallops on each plate with a little of the tomato relish on top to serve.
Note: If you cannot find dried porcini powder, then simply grind your own by placing dried porcini mushrooms in a blender or food processor and pulsing until finely ground.
I might make this tonight....if not tonight, tomorrow! I'll also cut down that butter a LOT, using mostly olive oil and a dab of butter at the end of sauteing IF it needs it (Ive found most don't)!
29- PASTA CARBONARA
By: Densible : It's very simple and very comforting. The liberal use of black pepper gives the dish its name. Here's the recipe-maybe it's not too bad after all.
4 0z Pancetta (cubed-I get it already cubed from Trader Joes)
1/2 lb Pasta (use whole wheat or dreamfields low carb for healthy version)
1-2 large cloves garlic finely minced
2 whole eggs plus one yolk
freshly ground black pepper
2-3 tbspns grana padana parmesan cheese (TJ's has a good shaved one in a tub and Costco has it too)
Put salted pasta water on to boil
Whisk eggs in a large bowl
Keep bowl covered but out so eggs get to room temp
Cook pancetta and garlic in small saute pan.
Cook pasta until just al dente
Make sure to reserve 1/4 cup pasta water.
Use reserved hot pasta water to temper eggs by adding small amount at a time while whisking eggs. THIS PREVENTS EGGS FROM COOKING INTO NASTY CURDS when pasta is added.
Quickly add hot pasta pancetta and cheese to eggs and stir to mix. SERVE IMMEDIATELY.
I do not add herbs but chopped parsley or a bit of basil may be good.
30- COOKED SPINACH SALAD
2 pounds tender leaf spinach or baby spinach leaves, washed well and trimmed
For Dressing2 tablespoons lemon juice, or to taste
3 tablespoons extra-virgin olive oil, or to taste
1/4 teaspoon salt, or to taste
Freshly ground black pepper, to taste
Bring 4 quarts of water or more to the boil in a large pot. Pile the washed spinach into a colander and dump it all at once into the boiling water. With a spider, turn the leaves over once or twice, then lift it all out quickly after 3 or 4 seconds total in the boiling water. Drop the spinach back into the colander; let it cool and drain for a minute or two but do not squeeze it.
While still warm, turn the spinach into a mixing bowl; after a few moments, pour off all but a spoonful of the liquid that’s accumulated in the bottom. Dress and toss with the olive oil and lemon juice, salt, fresh ground pepper — tasting and adding more as you like. Serve still slightly warm or at room temperature.
31- EASY ITALIAN EGGPLANT
By: Amryk : Using fresh garlic adds all the health benefits of garlic, but when in a hurry I use the garlic powder.
½ cup no-salt added marinara sauce
½ cup reduced fat shredded 4-cheese Italian blend
fresh basil leaves, chopped
crushed garlic, or garlic powder, to taste
Slice eggplant into ¼ - ½ inch slices. Spoon marinara on each slice, and top with basil, shredded cheese and garlic. Microwave for 6 minutes.
32- ZUPPA DI FARRO E FAGILI (TUSCAN BEAN AND BARLEY SOUP)
By: dontwant2befat : This is a typical hearty Tuscan soup and is the perfect antidote to a cold winter day.
Yield 4 servings (serving size: 1 1/2 cups)
• 2 tablespoons olive oil
• 1/2 cup finely chopped onion
• 1 1/2 teaspoons chopped fresh rosemary
• 5 cups chopped escarole (endive)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 5 cups water
• 1 cup canned cannellini beans or other white beans, drained
• 1/2 cup uncooked pearl barley
• 1 beef-flavored bouillon cube
PreparationPut the oil and onion in a large saucepan over medium heat. Cook 5 minutes or until lightly browned, stirring occasionally. Stir in rosemary, escarole, salt, and pepper; cook until escarole wilts and all the liquid has evaporated. Add water, beans, barley, and bouillon. Bring to a boil; reduce heat, and simmer for 30 minutes or until the barley is tender.
Calories: 232 (30% from fat)
Fat: 7.9g (sat 1.2g,mono 5g,poly 0.9g)
33- LINGUINI WITH SPICY RED CLAM SAUCE
Serving: 1 cup pasta with 1 cup sauce
1 (9oz) pkg. fresh linguini
1 TBL Olive Oil
1/2 C chopped onion
1 TBL minced garlic
1/2 tsp crushed red pepper
2 TBL tomato paste
1 (14.5 oz)can no salt diced, or petite diced tomatoes. When the garden was up and running, I used fresh tomatoes.
2 (6.5 oz)cans minced clams, undrained
2 TBL chopped fresh parsley
1 TBL chopped fresh basil
1 TBL chopped fresh oregano
Cook pasta according to directions, omitting salt and fat.
Heat olive oil in a large non-stick skillet over med-high heat.
Add onion, garlic, and red pepper.
Saute for 3 minutes, or until onion is lightly grown.
Stir in tomato paste and tomatoes.
Cook 4 minutes or until thick.
Stir in clams, cook 2 minutes, or until heated through.
Remove from heat and stir in herbs.
Let sit for 3 to 5 minutes.Serve over pasta.
It's about 6 points per serving.
34- AUNT MARY’S PASTA
BY: Donna212 ; I don't have a name for it but my father's sister, Aunt Mary taught me to make this. I come from second generation Italians, so here goes:
1 can of cannelli beans
4 gloves garlic (chopped)
2 tbs olive oil
1lbs whole wheat angel hair pasta (I changed this ingredient to make healthier)
lightly brown the garlic in olive oil in a large frying pan. when soft just empty the whole can of cannelli beans (white beans) into the frying pan and gently stir on low heat. The take cooked pasta and pour into the frying pan and stir around and there you go. simple
35- MINESTRONE TYPE VEGETABLE SOUP
1 carton of College Inn low fat Chicken broth
1 large can of organic crushed tomatoes
2 cans of fire roasted tomatoes
3 cloves of garlic pressed
1 (small) head of cauliflower
2 green peppers chopped
2 red peppers chopped
5 medium carrots chopped
1/2 vadallia onion chopped
1 bag of spinich
3 chopped tomatoes off the vine
2 cans of Bush's red kidney beans (no fat high fiber)
I may add some whole wheat small pasta
Simmer all the ingredients till tender and ENJOY !
36- STUFFED TENDERLOIN
By: Sharonfriz : this is an excellent holiday main dish.
1 3lb tenderloinlite ricotta
onion mushroom soup mix
prehet oven to 475.
slice tenderloin 1/2 way to stuff
saute onion and chopped mushrooms in pam til lightly browned
mix with ricotta
add sundried, basil,parsley stuff
stuff cheese mixture in tenderloin pocket
cheese side up, put the tenderloin in a baking pan
cover in dry soup mix
bake 15 minutes per pound for rare.
37- POLENTA CASSEROLE
By: Simavision :
Prep Time: 45 min Inactive Prep Time: hr min Cook Time: 50 min Level:
makes 8 servings 1 tablespoon extra-virgin olive oil
1 1/2 pounds sweet Italian sausage, removed from casings and crumbled
1 cup chopped onions
1 cup chopped green bell peppers
1/2 cup chopped red bell peppers
1 teaspoon minced garlic
1 1/2 teaspoons Emeril's Italian Essence, or other Italian seasoning blend
2 cups canned whole tomatoes with their juice, crushed
1/4 teaspoon freshly ground black pepper
Salt, depending on saltiness of sausage
Creamy Polenta, recipe follows
2 tablespoons cold unsalted butter, cut into small pieces
1/2 cup freshly grated Parmesan
Preheat the oven to 350 degrees F.
Heat the olive oil in a large skillet over high heat. Add the sausage and cook until browned, breaking up clumps with a wooden spoon, about 5 minutes.
Transfer the sausage to a paper towel-lined plate.
Add the onions and bell peppers to the pan and cook until they begin to soften, about 2 minutes. Add the garlic and Italian Essence and cook for another 2 minutes.
Return the sausage to the pan, stir to mix, and cook for another minute. Add the tomatoes and stir to mix. Cook until most of liquid has evaporated, about 7 minutes. Season with the black pepper and salt.
Pour the sausage mixture into a 9 by 13-inch baking dish, distributing it evenly. Pour the polenta on top, spreading it evenly with a rubber spatula.
Top the polenta with the butter and Parmesan. Bake until golden brown and bubbly, about 30 minutes.
4 cups milk
2 cups chicken stock, or canned low-sodium chicken broth
1 teaspoon salt
1/4 teaspoon freshly ground white pepper
1/8 teaspoon plus a pinch of mace
1 3/4 cups polenta or fine yellow cornmeal
1 cup grated Parmesan
3 large eggs
2 large egg yolks
Combine the milk, chicken stock, salt, white pepper, and mace in a large pot over high heat. Bring to a boil, stirring occasionally. Whisk in the polenta. Once the mixture begins to thicken, reduce the heat to medium-low. Cook until the polenta is tender, stirring constantly with a wooden spoon and scraping down the sides of the pot, about 10 minutes. Add the Parmesan and stir to blend. Remove from the heat and stir to cool for 3 minutes.
Meanwhile, combine the eggs and egg yolks in a medium bowl and whisk until frothy.
Add 1/2 cup of the polenta to the eggs (to temper) and whisk to blend. Gradually add the egg mixture to the rest of the polenta (in about 3 additions), stirring constantly. Continue to stir vigorously for another 2 minutes. Reserve for the casserole.
38- MAMA ROSA’S TOMATO & BASIL SALAD
By; JulieC : This recipe isn't an exact science. My girlfriend has a very Italian mother...she told me the ingredients. I tried to replicate it at home and don't really use measuring instruments since this recipe doesn't come from a cook book. I love it b/c it's tasty, quick to make, and very few ingredients (my way of cooking!). Sometimes you can add other things like avocados, edammame (soy) beans, corn, etc.
3-4 Roma tomatoes (or whatever tomatoes on hand), remove seeds, cut into 1/2" pieces
3 Tblspn of fresh chopped basil (use more or less, according to taste)
1/2 red onion chopped into small pieces
1-2 Tblspn Extra Virgin Olive Oil
1/2 Tblspn Balsamic Vinegar (or to taste)
Salt & Pepper to taste
Instructions: Add all the ingredients in a mixing bowl (I like to add the oil & vinegar, salt & pepper last). Mix and enjoy!
39 - ZUCCHINI ITALIAN STYLE”
4 medium zucchini
1 small onion sliced
2 tablespoons olive oil
2 fresh tomatoes cut into pieces
1 teaspoon salt
1/2 teaspoon pepper
Several fresh basil leaves
Clean the zucchini and cut off both ends. Slice the zucchini into 1 inch pieces. Brown onion in olive oil in a frying pan. Add tomatoes and cook 5 minutes. Add zucchini, salt and pepper and cook gently uncovered for 20 minutes or until tender. Add basil and cook 2 minutes longer.
Nutritional benefits of zucchini
Total Fat: 0.17g
Vitamin C: 11mg
40- BASIL SHRIMP STUFFED ZUCCHINI
By: ImLuvvd :
4 Zucchinis 2-3 Inches in Diameter
2 tablespoons Butter or Margarine
1 tablespoon Minced Onion
8 ounces Tomatoes; Peeled, Seeded, Chopped1 pounds Small Shrimp; Peeled and Deveined (cut shrimp if they are larger than a quarter)
1 tablespoon Fresh Minced Basil
½ teaspoon Salt
¼ teaspoon Pepper
1 cup Breadcrumbs
2 tablespoons Melted Butter
PREPARATION: 1. Preheat oven to 350Ã¸. 2. Wash the zucchini and trim off the ends. 3. Cut zucchini in half lengthwise and scoop out the seeds. Be sure to leave some by the ends to create a boat-like shape. 4. Saute onions in butter until clear, add tomatoes and simmer until soft. 5. In a mixing bowl combine tomato and onion mixture, shrimp, basil, salt and pepper and half of the bread crumbs. 6. Fill the zucchini boats with the mixture. 7. Place boats in a greased baking dish. 8. Sprinkle with remaining breadcrumbs and drizzle with butter. 9. Bake for 15 minutes or until shrimp are pink and clear.
41- CHICKEN AND MUSHROOM MARSALA
By: Cheeks : This recipe is seriously sooooo good...and with my changes, its low in points.
1 1/2 TBSP Olive Oil (I only used 1 TBSP and it worked great)
4 boneless, skinless chicken breasts, weighing 4 to 6 oz each
salt and black pepper to taste
1/2 Cup flour for dredging (I used 1/8 Cup of a Whole Wheat Flour instead)
8 oz mushrooms, sliced (I used 9oz baby portabellas)
1/3 Cup Marsala Wine
2/3 Cup low-sodium chicken broth (I used the 99% fat free one)
2 tablespoons chopped parsley (I didn't use...forgot...hahah)
Heat the olive oil in a large nonstick skillet. While the oil is heating, season the chicken with salt and pepper and dredge it in flour.
Sautee the chicken over medium-high heat until golden brown, about 2 minutes on each side. Remove the chicken to a platter and keep warm (I put it in the oven at 250)
Add the mushrooms to the pan, season with salt and pepper and cook, stirring occasionally until tender. Add the wine and stir with a wooden spoon to release any caramelized bits that stuck to the pan. Cook until the wine is almost completely evaporated.
Add the chicken broth, chicken and any juices that have accumulated on the platter. Simmer until the chicken is cooked through, about 10 minutes.
Remove the chicken to the platter, and keep warm. Simmer the broth mixture until it has reduced by half, about 5 minutes. Spoon the sauce over the chicken, sprinkle with parsley and serve.
42- LO CARB ITALIAN CASSEROLE
By: drd3775 : I've done this up in serving sized containers and frozen for the week ahead.....I gotta tell ya - it WAS YUMMY.....!! Spice it up to suit your own tastes...
1 lb. ground turkey breast (recipe called for ground italian sausage but to save the fat calories I used turkey
1 hot italian sausage chopped up small....
1/4 of a diced onion,
8 oz. shredded Fat Free mozza,
1 pint sour cream, 4 eggs,
6 oz. fresh cooked green beans,
4 oz of organic tomato sauce (no added sugar)
a generous shaking of spicy Italian Seasoning....
Preheat oven 375. Brown meat and onions with seasonings and warm the cooked beans....Beat the eggs and mix all together in a 9 x 13 Pryex pan.
Spread the sour cream across the top of the meat mixture, spread the tomato sauce on top of this and bake 30 minutes. Remove and add cheese and bake another 15 minutes....
43- BULLYTROUBLE’S ITALIAN CHICKEN
By: Bullytrouble : This is a simple recipe that my mom gave me a couple years ago. I'm not sure of the name though.
2 grilled chicken breasts
1 can diced tomatoes/3 fresh small
1/2 cup lite feta
1/2 cup parmesean cheese
4 oz whole wheat pasta
1/2 cup balsamic dressing
kalamata olives to taste
garlic to taste
Chopped vegetables: (red& yellow peppers, mushrooms, onion, broccoli, etc)
I grill the chicken breast and cut into bite sized pieces. (Sometimes I brown a lb of ground turkey and season w/Italian seasoning). Boil water for noodles, when water is boiling add noodles, about 4 minutes, then add tomatoes and whatever other veggies including zucchini! Continue boiling until noodles are done, drain, add meat, balsamic, cheeses, stir and serve. I sometimes add sun-dried tomatoes, too.
44- EGG AND ASPARAGUS RECIPE
By: Stormisummer :
5 kg asparagus
extra virgin olive oil,
Bind the asparagus in bunches and boil them in salted water with the tops upwards for about twenty minutes.
Boil then eggs for about five minutes, shell, mince them with a fork and add oil, vinegar, salt and pepper.
The egg sauce serves either to die the asparagus, or to dress them lying on a plate.
45- BAKED CHICKEN or EGGPLANT PARMIGIANA
By: auntshell : I make mine with egg plant it is quite yummy, my sister introduced me to eggplant cooked like this years ago and it's the only way anyone can get me to eat it.
Though parmigiana means literally "from Parma" (a town in Italy), the name derives from parmigiana a Sicilian recipe made with fried eggplant, tomato sauce and mozzarella. Even though thiS recipe calls for some grated parmesan cheese, there's no actual parmesan cheese in the traditional Sicilian Parmigiana recipe.
·1-1.5 lbs. of thinly sliced boneless, skinless chicken breasts or egg plant
·1 beaten egg
·2 cups of Italian breadcrumbs
·1/4 cup of grated parmesan cheese
·4 slices of fresh part skim mozzarella cheese
·1 cup of tomato sauce
·salt and pepper to taste
How to make Baked Chicken Parmigiana
1) Preheat oven to 425. Combine breadcrumbs with ¼cup of parmesan cheese.
2) Season breasts with salt and pepper.
3) Dip chicken into egg mixture and then coat with
4) Place chicken on baking sheet and bake for 8
minutes on each side.
5) Remove from oven and top with your favorite tomato
sauce and a slice of fresh mozzarella cheese
before popping back in the oven for two minutes or
until cheese is melted.
6) Serve along with some whole wheat spaghetti and
46- JO’S ITALIAN PASTA (QUICK & EASY)
By: Ellipoo : It's a very simple dish and maybe as a student i cook things that are too simple but i think it matches the theme perfectly and i love how it tastes in the end so enjoy! It's quite simple but all you need is:
1 box dream field pasta in any style (or what ever you like)
3 tbspn of olive oil
2 basal leaves
1/2 cup of grated parmessan cheese
1 Teaspoon of salt
What to do:
1. boil the pasta
2. Heat a frying pan with the oil
3. Throw the cooked pasta in along with all the ingredients listed.
4. Cook till pasta absorbs everything
47- ITALIAN CHICKEN & VEGETABLE SOUP
By: Karenfit4life: A heart healthy soup that will warm any fall day. This soup has EVOO which is a heart healthy oil. Is also low in fat and calories. Is packed with fiber and a great one dish meal. We love it with a slice of whole wheat bread.
Prep Time: 10 min Inactive
Prep Time: 45 min
Serves: 6 to 8 servings
2 tablespoons olive oil
4 boneless, skinless chicken breasts, cut into bite-sized pieces (about 1 3/4 pounds)
1 small onion, chopped
1 cup sliced carrots (about 3 small) 2 1/2 cups sliced zucchini (about 2 medium)
2 (14.5-ounce) cans diced tomatoes with basil, garlic, and oregano
2 (14.5-ounce) cans chicken broth
Grated Parmesan, optional
In a large Dutch oven, heat olive oil over medium-high heat. Add chicken, and cook for 10 minutes, stirring frequently. Add onion and carrot, and cook for 5 minutes. Stir in zucchini, diced tomatoes, and chicken broth. Bring to a boil; reduce heat, and simmer, uncovered, for 30 minutes. Top each serving with grated Parmesan, if desired.
48- GREEK SHRIMP
* 2 teaspoons olive oil
* 1 teaspoon garlic, minced
* 16 large raw shrimp, peeled and deveined
* 1 tablespoon dried tarragon
* 1/4 cup dry white wine
* 16 small black Greek olives
* 1 cup fresh tomato, peeled, seeded and diced
* 2 tablespoons fresh lemon juice
* 3 tablespoons feta cheese, freshly grated
* 1/4 cup scallion, chopped
* 1/8 teaspoon black pepper, freshly ground
1.In heavy 8-inch saucepan, quickly saute garlic in oil over medium heat.
2.Add shrimp and tarragon.
3.Cook, covered, 4-5 minutes, tossing once.
4. Add wine; cook, uncovered, a few seconds before adding olives, lemon juice, and tomatoes.
5.Cook a few minutes more to soften tomatoes, and mix in cheese and pepper.
6.Spoon onto 4 warmed ramekins. Sprinkle with scallions and serve with brown rice or sourdough bread.
By: Stormisummer: This is so good, try it, it's fabulous!
1.5 kg tender pork, beef, or lamb,
3 tablespoons olive oil
juice of 2 lemons
3 tablespoons oregano
1 tablespoon thyme, salt and pepper
1) Rinse the meat and bone and clear it of any hard gristle or muscle or fat.
2) Cube it in large portions (approximately 2 cm x 1,5 cm x 1,5 cm),
3) Season it and thread it on skewers.
4)Pour the olive oil over the meat.
5) You can cook them under a hot grill for about 3 minutes on each side, basting them often and turning them once. The best results are achieved by barbecuing on charcoal. They take a little longer to cook, about 15 minutes, depending on the stength of the fire.
6)Before serving, pour over the cooked meat the lemon juice.
Serve with a Greek salad or a green salad.
Note: For a true Greek Salad, use some Feta Cheese and Olive Oil and Red Wine Vinegar
50- BROWN RICE AND LENTILS
preheat oven to 350
use a covered pot that can be put in the oven spray sides with pam
add all ingredients and bake for 1 1/2 hours in the end sprinkle with feta.
1 1/2 cup brown rice
1/4 cup wild rice
1/2 cup red lentils
4 cups chicken broth
1/4 cup dehydrated onion
1tbs mrs dash
1/4 cup feta set aside for when it comes out-sprinkle on top.
51- EASY GREEK TOMATO AND CUCUMBER SALAD
2 medium tomatoes, cut into chunks
1. 1 large cucumber, chopped (about 2 cups)
1/2 cup coarsely chopped green peppers
1/2 cup thinly sliced red onions
1/2 cup ATHENOS Traditional Crumbled Feta Cheese
1/4 cup KRAFT Greek Vinaigrette Dressing
1/2 tsp. grated lemon peel
TOSS all ingredients in large bowl.
1. SERVE immediately. Or, cover and refrigerate until ready to serve.
Making this salad ahead of time allows time for all the flavors to blend. Cover and refrigerate up to 24 hours before serving.
52- GREEK MOUSSAKA (Easy to Make)
By: drd3775 : FIRST time I've prepared OR eaten Eggplant. It was DELICIOUS....!
Take 1 Eggplant, peel and slice lengthwise in 1/4' slices....put in a colander and sprinkle a tsp or 2 of sea salt over it and let it set for 30 minutes to let the juices extract.
Cook 1 pound of ground turkey breast (the recipe calls for ground lamb), add 1 chopped small yellow onion, 1 28 oz can of chopped tomatoes, 1 cup of red wine, 1/3 cup of chopped fresh parsley, 1/4 tsp of cinnamon and salt and pepper to taste. (I omit the salt here). Reduce heat and simmer till sauce is very thick.
Rinse Eggplant in cold water and pat dry. Pan fry in 1 tlbs of EVO cooking oil till just tender....Use a 9 x 9 pan and layer eggplant and meat mixture (as in a lasagna), top with a Bechamel Sauce and a sprinkling of Parm cheese....Bake at 375 for approx 25 minutes till tops lightly browns and center is bubbly.
This recipe can be easily doubled...and I have to say again how extremely GOOD this was....and very EASY to make!
53- DOLMA (STUFFED GRAPE LEAVES)
By: Ellipoo : My fav is definitely Dolma. I actually make it pretty often and i just love it. it has a little bit of everything but is so healthy and yummy when put together. Here is the recipe.
1 (16 ounce) jar grape leaves (or other vine leaves)
1 1/2 cups rice
2 tablespoons tomato paste
2 onions, finely minced
2 tablespoons dried currants
2 tablespoons pine nuts
1 tablespoon cinnamon
1 tablespoon mint
1 teaspoon allspice
1 teaspoon olive oil
1- Sauté onions in olive oil in pan, add rice and add hot water to cover.
2- Cover and simmer until rice is half cooked, about 10 minutes.
3- Turn off heat, add tomato paste, currants, nuts, and spices. Let mixture cool.
4- To prep the grape leaves, rinse in warm water and remove the stems.
5- When rice mixture is cool, place 1 teaspoon or less in center of leaf, fold in right and left sides, then roll the leaf until you have a tiny 'cigar'.
6- Place the dolma in a steamer pot.
7- Repeat until all grape leaves and/or stuffing is finished.
8- Add water to steamer cover and simmer for 30-45 minutes or until the rice inside the dolma is totally cooked.
9- Traditionally this is served cold.
10- Squeeze lemon over the dolma immediately before serving.
54- CHICKEN KABOBS with YOGURT SAUCE
By: Cheeks : Didn't have a recipe for this, so decided to take spices I had seen from various websites on the spices most frequently used and threw something together, so I don't have measurements for this
3 chicken breasts
I cut up 3 chicken breasts into 1 1/2 x 1 1/2 inch squares, put then in a large zip lock bag. To the bag I added approximately 1/4 cup water, 1 TBSP Curry Powder, 1 TSP Coriander Power, 1/8 TSP Cinnamon, 1/4 TSP minced garlic, and a dash of salt (let marinate overnight). Cook in a non-stick saucepan/grill pan, approximately 2-3 minutes each side.
55- YOGURT SAUCE
By: Cheeks: (goes with Chicken Kabob recipe)this was probably my hubby's favorite part of the Turkish meal, or at least the one he talked about the most…went really well with the curried kabobs!
1 Cup Yogurt (I used 1 6oz container of fat free plain yogurt)
1 Small Cucumber, discard the seeds, grate and squeeze dry (I used a strainer to drain the excess liquid)
1 TBSP Dill, Chopped
1 garlic clove, smashed with salt
1 pinch sugar
Mix everything together and refrigerate
56-ARTICHOKES STUFFED WITH SHRIMP
4 Artichokes, Peeled, cleaned
1/4 cup water
2 TBSP Olive Oil (I omitted the oil)
1 TBSP Lemon Juice
1 TSP Sugar
150 gr medium sized shrimp (I used 8 Jumbo shrimp, that I sliced down lengthwise)
10-12 button mushrooms, cut in halves (I used larger button mushrooms, and cut in 4's)
2 TBSP Olive Oil (I omitted the oil and used fat-free chicken broth instead)
1/2 Cubanelle pepper, cut in bite size pieces (I used 1 Italian Green Pepper)
1/2 CUP Diced Tomato (canned or fresh) (I used fresh)
1-2 garlic cloves, chopped.
Mozzarella Cheese (We used parmesan cheese instead..YUM!)
Place the artichokes in a shallow pan, add the water, olive oil, sugar and salt. Cover the lid and cook over medium heat until the artichokes are tender.
Meanwhile sauté the cubanelle peppers with olive oil (chicken broth) for 2-3 minutes in a pan. Add the garlic, tomato and salt. Cook for about 8-10 minutes with lid over low heat. Add the mushrooms and cook for another 4-5 more minutes. Throw the Shrimp in it, stir and turn the heat off.
Place the cooked artichokes in an oven dish. Arrange the filling over the tops of each (this will overflow, and not look like the nice photos you see online! Hahah). Sprinkle some grated mozzarella cheese all over.
Preheat over to 400 degrees. Place the dish on middle rack of the oven and cook until the cheese melts.
57-MEATBALLS WITH LEMON SAUCE
250 Gr Ground Meat
1/5 Glass Rice
1 Tablespoon Margarine
1 Bunch Parsley
2 1/2 Glasses Water
1/2 Tablespoon Black Peper
2 Tablespoons Salt
1 Large Onion
2 Egg Yolks Or 1 Egg
1/3 Glass Of Water
1 Lemon (The Juice)
Grate the onion. Boil rice in 3 glasses of water and drain. Chop the parsley. Add onion, rice, black pepper and 1 teaspoon salt to the ground meat and knead for 3 minutes. Moisten hands and form walnut sized balls of the meat, put them in a pan containing chopped parsley leaves and shake gently to coat meatballs with parsley. Add 2 1/2 glasses of water, margarine and 1 teaspoon of salt to the pan and cover. Cook over moderate heat for 30 minutes. When meatballs are cooked, put egg yolks or the egg, lemon juice and water for the sauce into a bowl and beat gently. Add the sauce to the pan, stir a couple of times to blend and serve.
58- SUN DRIED TOMATO HUMMUS
1 and 1/2 cups canned chickepeas, rinsed and drained
3/4 cup canned cannellini beans, rinsed and drained
4 sun dried tomatoes (packed in oil), plus 1 tablespoon of the oil
1 small garlic clove, peeled
1/4 cup nonfat or low-fat plain yogurt
2 tablespoons fresh lemon juice
1/2 teaspoon toasted sesame oil
1/4 teaspoon ground cumin
1/4 taspoon salt
Puree chickpeas, cannellini beans, tomatoes plus 1 tablespoon of their oil, and garlic in a food processor. Add yogurt, lemon juice, sesame oil, cumin, and salt: Process until smooth. Serve at room temperature with pita bread.
59- COLD SHREDDED CHICKEN IN WALNUT SAUCE
2 Chicken Breasts,
3 Cups water,
3 Pkts of Sodium free Chicken Bouillion,
1 cup walnuts,
1/2 cup chopped onion,
1 tsp. Paprika,
Freshly Ground Black Pepper and Parsley.
Combine Chicken, water and bouillion in a 4 quart saucepan and simmer for 30 minutes or so until the chicken is done. remove the chicken to a plate and boil the stock rapidly to reduce to one cup. Combine Walnuts, Onions and 1 cup of stock in a blender/food processor and blend on high for 20 seconds....add paprika, a bit of salt and pepper and blend again. Tear the chicken into small strips, place in a bowl and add about 2/3 rd's of the Walnut sauce and toss to coat. Put the chicken on a platter and top with remaining sauce and a few shakes of paprika.
60- STRING BEAN SOUP
by: drd3775: I played a bit with spices for this dish as it was a bit *bland* for my taste...I added a couple shakes of Spike seasoning and some fresh garlic.
Saute 1/2 cup of chopped onion in a couple tbls of EVOO cooking oil. Add a diced Roma tomato and simmer 5 mintues. Add 3 cups of water, season a bit of sea salt and pepper. Add 1 1/2 cups of cooked green beans (I used french style). Combine 1 cup of fat free plain yogurt, 3 tbls. whole wheat flour and a slightly beaten egg.....Blend into the soup gradually, stirring constantly...Simmer gently for 10 minutes......
61- BULLYTROUBLE’S TURKISH STEW
By: Bullytrouble :
Although there is a lot of 'stuff' and seasoning, I would recommend trying this and maybe adding to or taking away as you like for taste. My amounts are guesstimates, as I like to throw a shake in here and there and maybe an extra dash of this or that. I make it until I LIKE it. So have some fun with it, I'm sure you can add or take away veggies, but the flavors (spices) really lend an East Indian type of flavor... very "authentic tasting" and satisfying! It's like a hearty, "different" stew, cooked in a large crock pot.
1 lb ground turkey breast
3/4 of Turkey kielbasa/sausage
one red onion
2 T garlic (chopped)
1 lg can green chilis
3-4 cups mixed beans, soaked (black, navy & pinto)
3 fresh tomatoes
1 yellow pepper chopped
1 red pepper chopped
1 can green beans (I used last years frozen pack)
1 can corn (same as above)
3 stalks celery
1 c baby carrots chopped
1.5 cup kalmata olives
1 tsp Italians Seasoning
1/8 tsp grnd cloves
1 tsp basil
1/4 tsp cinnamon
1/4 tsp cardamom
1/4 tsp curry powder
1/2 tsp grd cumin
3/4 c taco seasoning
1/2 tsp sea salt
1/2 tsp chili powder
3 bay leaves
2 cans low sodium chicken stock
3 C water (enough to cover)
2 T Extra Virgin Olive Oil
2 tsp sugar substitute (I used xylitol) *this cuts the acid of the tomatoes
Start with olive oil and 1/2 of the onion chopped and 1/2 of the garlic, cook in a frying pan until onions are clear and then add the turkey breast. Brown well and add the green chili's and 1/2 the taco seasoning and 1 c water, simmer until done. Add the beans (soaked over the night prior) and meat to the crock pot, and add the 2 cans of low sodium chicken stock. Add all spices.
Slice the turkey kielbasa at an angel and add touch of olive oil and brown each side and then add to the crock. Cut and add remaining veggies, ingredients and then add water just enough to cover and stir well. Cook all ingredients together on Low for 10 hours or Med for 8, make sure that the beans are cooked through.
(We had to put 1/2 in a pot and boil for a few minutes to finish cooking beans.) Served with pumpernickel rye, and a loaf of foccacia and bowls with extra virgin olive oil and balsamic vinegar to dip the bread in. We topped our bowls/cups off with 1 T s. cream, too. *slurp*!! We loved it and had 2nds! *In case you don't know, remove the bay leaves before serving.* =D
It was so tasty and we so enjoyed dipping our breads in the evoo and balsamic!! It was sooo tasty! It reminded me of when hubby and I got to goto a nice Italian Restaurant here and they served the bread w/the oil/vinegar, too. I know, there are a lot of ingredients, however, I happened to have them, so I use what I have in my kitchen to create.
62- TURKISH CHICKPEA SALAD
By: Ellipoo : My friend just loves Turkish food and has sent me an email with this dish. She claims it's the best thing since sliced bread. It's called Turkish Chickpea Salad.
3 cups chickpeas, cooked (2-16 oz. cans)
3 tablespoons olive oil
3 tablespoons apple cider vinegar
1/2 teaspoon salt
1 tablespoon lemon juice
5 green onions, chopped small
1 cup flat leaf parsley, chopped
1/3 cup feta cheese, crumbled (for garnish)
1Rinse and drain chickpeas.
2Mix chickpeas, olive oil, apple cider vinegar, and salt in a shallow baking dish (shallow so that the liquid can soak more of the chickpeas). Set in refrigerator to marinate for 4 hours or overnight. (If not marinating, mix in a bowl.).
3After marinating, stir chickpeas with all other ingredients (except for feta) in a bowl.
4Just before serving, sprinkle crumbled feta over the salad.
Can't wait to give it a try on my own. I so love feta cheese and enjoy eating that with some pita bread, parsley. one of my favorite daily snacks.
Refocus Bootcamp Challenge
starting weight 155.8 4 week challenge