Parmesan Chicken and Broccoli
Spinach Salad with Oranges and Walnuts
2 cups rice, white , uncooked
1 cup onion, green , sliced
2 Tbsp. butter
2 1/2 tsp. Italian seasoning , crushed
2 Tbsp. vegetable oil
2 pounds chicken breast halves , boneless, skinless
3 cloves garlic , minced
1 package broccoli , frozen
2 cans condensed cream of mushroom soup, low fat, low sodium
1 cup water
1 cup Parmesan cheese , grated
sea salt & pepper to taste
4 cups spinach
1 can Mandarin orange segments
1/2 cup walnut pieces
1/4 cup bleu cheese
1/2 cup balsamic vinaigrette
Cook rice according to package directions; remove from heat. Stir in half of the onions, the butter, and 1 teaspoon of the Italian seasoning. Divide the rice mixture among 2 9x13 baking dishes or foil pans for easy freezing; set aside.
In a very large skillet heat oil over medium heat. Add the remaining onion, the remaining 1 1/2 teaspoons Italian seasoning, the chicken, and garlic; cook and stir for 4 to 6 minutes or until chicken is no longer pink. Remove from heat. Stir in frozen broccoli, soup, the water, tomato, and cheese. Season to taste with salt and pepper.
Spoon chicken mixture over rice in dishes. Cover casseroles or baking dishes with freezer wrap; cover with heavy foil. Seal, label, and freeze for up to 3 months.
To serve, thaw one casserole in the refrigerator for 24 to 48 hours (mixture may still be icy). Preheat oven to 350oF. Remove freezer wrap; cover with foil. Bake for 30 minutes. Bake, uncovered, about 30 minutes more or until heated through.
Calories 302 Fat(g) 8 Protein(g) 24 Carbohydrate(g) 34 Fiber(g) 2
Wash spinach and tear into bite-sized pieces if necessary. Drain the liquid from the mandarin oranges. Toss ingredients together and serve.
Fruit Salad
3 pounds beef roast
1 pound potatoes, red
1 cup green beans , frozen
1 cup baby carrots
1 cup onion, red , quartered
1/2 cup beef broth
2 cloves garlic , minced
1 tsp. dried oregano
1 tsp. dried thyme
1 tsp. dried marjoram
sea salt & pepper to taste
2 cups cantaloupe , diced
2 cups strawberries
1 cup grapes
1 cup nectarines , cut
Preheat oven to 350 degrees F. Cut the potatoes into 1-inch cubes. Season the pot roast with garlic and dried seasonings and place with the vegetables in a 3-quart glass baking dish. Pour the broth over the roast and cover the dish with aluminum foil. Bake for 2 to 2 1/2 hours, or until beef and vegetables are tender.
(Dish size and cooking times are set for recipe to feed 4 people. Cooking time may vary if recipe is adjusted to a different serving size. Alternate cooking method: Place vegetables in the bottom of a slow cooker; top with roast. Pour broth over the roast. Cover and cook on low for 8-10 hours, or on high for 4-5 hours.)
Toss all ingredients together to combine. Serve. Refrigerate any leftovers.
Red Lentil Stew
wheat dinner roll
Kale Chips
4 cups onion, yellow , chopped
6 cloves garlic , minced
2 Tbsp. vegetable oil
1 Tbsp. ginger, fresh , minced
1/2 tsp. coriander , ground
1/2 tsp. cumin , ground
1/2 tsp. cinnamon , ground
1/2 tsp. turmeric , ground
1/8 tsp. cardamom , ground
1/8 tsp. red pepper flakes
4 cups water
1 can coconut milk
1 pound lentils , dry
1 pound carrots , chopped
1 pound Roma tomatoes , chopped
1 cup frozen peas
sea salt & pepper to taste
1/4 cup fresh cilantro , minced
4 each wheat dinner roll
6 cups kale , fresh
1 Tbsp. olive oil
1 tsp. sea salt
Heat oil in a skillet. Saute onions and garlic for 10 minutes. Add spices and stir, remove from heat. Transfer to slow cooker.
Stir water, coconut milk, lentils, and carrots into slow cooker. Cover and cook until lentils are tender, 6 to 8 hours on low or 3 to 5 hours on high. Stir in tomatoes, cover, and cook on high until heated through, about 10 minutes. Stir in peas and let sit until heated through, about 5 minutes. (Adjust stew consistency with additional hot broth as needed.) Stir in cilantro, season with sea salt and pepper to taste, and serve.
Wrap rolls in aluminum foil. Warm in a 350 degree oven for 10 minutes.
(approximately 80 calories per serving, nutrition information varies with the brand)
Chicken and Vegetables with Herbs
Simple Garlic Bread
8 oz. mushrooms, white , halved
1 cup pearl onions , frozen
3/4 cup chicken broth
2 Tbsp. tomato paste
1 tsp. granular garlic
1/2 tsp. dried rosemary
1/2 tsp. dried thyme
1 each bay leaf
6 each chicken quarters
2 Tbsp. unbleached white flour
2 cloves garlic
1/4 cup butter
1 Tbsp. fresh parsley , chopped
4 each ciabatta rolls
8 cups mixed baby greens
1/4 cup dried cranberries
1/4 cup Feta cheese , crumbled
1/4 cup balsamic vinegar
Preheat broiler. Season chicken with sea salt and pepper; broil for about 5 minutes, until the skin is lightly browned. In a 5 1/2 or 6 quart slow cooker, combine mushrooms and pearl onions. Stir in the 2/3 of the broth, tomato paste, garlic salt, rosemary, thyme, pepper and bay leaf. Add chicken quarters to cooker. Cover and cook on low for 7 to 8 hours or on high for 3 1/2 to 4 hours. Using a slotted spoon, transfer chicken and vegetables to a serving platter. Discard bay leaf. Cover chicken and vegetables and keep warm.
Gluten-free modification: Substitute 1 Tbsp. cornstarch for the flour.
Preheat the oven to 350 degrees. Blanche garlic cloves by immersing them in boiling water for 2 minutes. Remove cloves from water and chop finely. Soften butter and mix in garlic and parsley. Split ciabatta rolls in half. Spread butter evenly over ciabatta halves, then press together like a sandwich. Bake for about 10 minutes, until butter is melted.
Divide ingredients evenly among serving bowls. Drizzle with balsamic vinegar and serve immediately.
Calories-83 Protein(g)-3 Fat(g)-2 Carbohydrates(g)-17 Fiber(g)-2
Shredded Brisket Tostadas
Refried Beans
Guacamole
2 cups beef brisket, cooked , shredded
8 each tostada shells
1 cup tomato, fresh , sliced
2 cups lettuce , shredded
1 cup mild cheddar cheese , shredded
4 oz. sour cream, reduced fat
1 can refried beans
2 each avocado
2 Tbsp. lime juice
1 clove garlic , minced
1/4 cup onion, red , chopped
2 Tbsp. fresh cilantro , chopped
1/4 tsp. sea salt
Heat brisket until warmed through, adding some beef broth if necessary to keep brisket from drying out. Build tostadas with brisket, lettuce, tomato, shredded cheese and sour cream.
Warm to desired temperature. For variety, substitute refried black beans.
Calories-120 Protein(g)-8 Fat(g)-.5 Carbohydrates(g)-22 Fiber(g)-7
In a large bowl, mash avocados. Add lime remaining ingredients and mix until blended. Serve immediately.
TIP:
If you have leftover guacamole to store, take these steps to make sure it doesn’t turn brown. First, store guacamole in an opaque container to block it from light. Second, place plastic wrap directly on the surface of the guacamole before putting the lid on the container. If you don’t have an opaque container, wrap the entire container in aluminum foil to block light.
Cajun Pulled Pork Sandwiches
Veggies & Dip
1 pound pork shoulder roast
1 clove garlic , minced
1/2 tsp. dried oregano
1/2 cup onion, sweet , chopped
1 rib celery , sliced
2 Tbsp. red wine vinegar
1 Tbsp. cornstarch
1 Tbsp. red wine vinegar
1 Tbsp. Cajun seasoning
1/4 cup olive oil mayonnaise
4 each wheat hamburger buns
1 cup baby carrots
1 cup celery , cut
1 cup cucumber , sliced
1/2 cup ranch dressing, low fat
Spray a small skillet with nonstick spray over medium heat. Saute the onion and celery until soft and the onion starts to brown, about 10 minutes. In the mean time, rub the minced garlic and oregano into the pork shoulder. Place seasoned meat in the slow cooker and pour the sauteed vegetables and first measurement of red wine vinegar over it. Cook on low for 6-7 hours (3 to 3 1/2 on high).
Remove the pork from the slow cooker when done and cut into large pieces. Let rest until cool enough to handle. Meanwhile, strain the liquid from the slow cooker with a fat separator into a saucepan; set aside vegetables. Combine the second measurement of red wine vinegar and cornstarch. Bring the liquid in the saucepan to a boil; add the cornstarch mixture and half the Cajun seasoning. Boil for 1 minute. Combine the mayonnaise and remaining Cajun seasoning; set aside. Shred cooled pork (removing excess fat) and toss with the thickened liquid and reserved vegetables. Serve sandwiches with 1 tablespoon mayonnaise and about 1/2 cup pork mixture.
Calories-329 Protein(g)-30 Fat(g)-13 Carbohydrates(g)-22 Fiber(g)-3
Wash and dry vegetables; serve with ranch dressing or your favorite low-fat dip.
Chicken Salad Lettuce Wraps
Grapes
Onion Rings
2 cups chicken, cooked , shredded
1/4 cup olive oil
2 Tbsp. apple cider vinegar
2 rib celery , diced
1/4 cup pepper, green , diced
1/4 cup carrots , shredded
1/4 cup onion, sweet , chopped
1 clove garlic , minced
1/2 tsp. dried basil
4 each romaine lettuce leaves, large
1 pound grapes
1 package onion rings
Whisk together olive oil, apple cider vinegar, garlic, and basil; set aside. Toss together the shredded chicken, celery, green pepper, carrots, and onion. Pour dressing over the chicken mixture and toss. Divide evenly between lettuce leaves and wrap lettuce around salad to enclose. Serve immediately. (*Note: if you prepare this in advance, don't make wraps until you are ready to serve them.)
Wash grapes and serve chilled, if desired.
Prepare according to package directions.
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