Seven weeks of recipes

[missymouse]

Here are the recipes that DH and I are using on our modified version of Jenny Craig/ Volumetrics. I don't know how they would work for Weight Watchers. I am not reposting any of the recipes I have already gotten from this site either. I will try to do them by the week. What we do is make enough servings of dinner to put away a serving for each of us to eat for lunch the next day.

Week 1 is Broiled Marinated Flank Steak, Cajun Turkey Burgers, Bangkok Pork, Spaghetti Pie, Blackened Chicken Pitas, and Citrus Chicken with Roasted Corn Relish. All recipes come from Cooking Light or Jenny Craig.

Week 2 is French Onion Soup, Lasagna Cassarole, Oven Fried Sesame Chicken, Pork and Vegetable Lo Mein, Pulled Pork Barbeque, Chicken Corn Soup

Week 3 is Gingered Chicken with Noodles, Mexican Chili Cheeseburgers, Jamaican Jerk Pork Tenderloin, Turkey Chili, New Orleans Shrimp Gumbo, Chicken or Turkey Meatloaf

Week 4 is Smoky Chicken Buffalo Fingers, New England Clam Chowder, Sweet Onion Smothered Hamburgers, Maryland Crab Cakes, Beef Sirloin Kabobs with Red Pepper Sauce, Chicken Tortilla Soup

Week 5 is Pizzas, Chicken Enchilada Pie, Shepherd's Pie, Pork and Bell Pepper Stew, Chicken and Sausage Gumbo, Mexican chili Cheeseburgers again from Week 2

Week 6 is Asian Barbeque Chicken, Pizza Style Stuffed Peppers, Adobo Flank Steak with Summer Corn and Tomato Relish, Sesame Noodles with Chicken, MnC's Cheeseburger and Fries Cassarole, and Sriracha Glazed Chicken and Onions over Rice

Week 7 is Spaghetti (basic noodles, and sauce no recipe), Sweet Onion Smothered Hamburgers (Repeat from Week 3), Memphis Pork and Slaw Sandwiches, Mexican Chicken Cassarole, Sichuan Style Stir Fry Chicken with Peanuts, and Crock Pot Chops you'll eat til you Pop (may have been posted before here)

[missymouse]

Half these recipes as needed. I make everything for 7 or more servings

Broiled Marinated Flank Steak
¾ C. thinly sliced green onions
¾ C. water
4 ½ Tbl. Lemon Juice
3 ¾ Tbl. Soy Sauce
4 tsp. Olive Oil
1 1/8 tsp. oregano
1 ¼ tsp. Pepper
3 (3/4lb. ) lean flank/fajita steaks
Vegetable Cooking Spray

Combine the first 7 ingredients in a bowl; stir well. Spoon ½ cup onion mixture into a separate bowl; set aside. Place remaining onion mixture in a large zip-lock plastic bag. Trim fat from steaks and place steak in bag. Seal and marinate in refrigerator for 20 min.
Remove steaks from bag; discard marinade.
Place steaks on a rack coated with cooking spray, place rack in shallow roasting pan. Broil 3 inches from heat 7 minutes on each side or to desired degree of doneness. Cut steaks diagonally across the grain into thin slices. Set aside and keep warm.
Microwave onion mixture on HIGH 45 seconds or until thoroughly heated. Serve with steak

Yield: 9 servings (3 oz. steak and 1 Tbl. Sauce)
Calories: 224
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Cajun Turkey Burgers


Ingredients
Nonstick vegetable spray
2 lb ground turkey breast
2 Tbl Worcestershire sauce
4 tsp Creole seasoning, divided
1 dash (14 .5 - oz) no-salt, stewed tomatoes, drained
1 tsp minced garlic
8 hamburger buns, toasted

Directions
1. Spray cold grill rack with nonstick vegetable spray.
2. Prepare charcoal grill for direct-heat cooking.
3. In medium bowl, combine turkey, Worcestershire sauce and 1 teaspoon Creole seasoning.
4. Evenly divided turkey mixture into 4 burgers, approximately 3 1/2 inches in diameter.
5. Grill burgers 5 to 6 minutes per side or until 160º F is reached (using meat thermometer) and meat is no longer pink in the middle.
6. In a small saucepan, over medium-high heat, combine tomatoes, remaining Creole seasoning and garlic.
7. Cook 5 minutes or until most of liquid has evaporated.
8. To serve, place burger on bottom half of each bun, drizzle 3 tablespoons sauce over burger and top with other half of bun.


Recipe Details
Time:
Prep: 15 minutes
Cook: 5 minutes

Yield: 8 servings

Nutrition Information Per Serving
Calories 337
Carbohydrate 27g
Protein 25g
Fat 14g Cholesterol 52mg
Sodium 782mg
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Bangkok Pork
6 (6oz.) lean center-cut loin pork chops (about ½ in. thick)
1 ½ Tbl. Soy Sauce
2/3 C. Thai Seasoning

Trim fat from Pork chops, and brush pork with soy sauce. Place Thai seasoning in large zip lock bag. Add chops ; seal bag and shake to coat. Place chops on a baking sheet coated with cooking spray, bake at 450⁰ for 15 minutes or until chops are done. Yield 6 servings. CALORIES 251

THAI SEASONING
18 low sodium sesame flavored Melba toasts
1 Tbl. Garlic powder
1 T. Ground Ginger
1 tsp. Sugar
½ tsp. Red Pepper

Place melba toasts in food processor and process until finely crushed. Combine crushed Melba toasts, and remaining ingredients in a zip top bag, seal and shake well. CALORIES: 44
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Spaghetti Pie

1 pound ground round
1/4 teaspoon salt
1/4 teaspoon black pepper
1 Jar Lowest Calorie Spaghetti Sauce (16-24 oz)
1 1/2 cups low-fat sour cream
1/2 cup chopped green onions
1/4 cup (2 ounces) 1/3-less-fat cream cheese, softened
4 cups hot cooked spaghetti (about 8 ounces uncooked pasta)
Cooking spray
1 1/3 cups (about 5 ounces) shredded reduced-fat extra-sharp cheddar cheese
Preparation
Preheat oven to 350°.
Cook meat in a large nonstick skillet over medium heat until browned, stirring to crumble. Drain well, and return meat to pan. Stir in salt, pepper, and tomato sauce. Bring to a boil; reduce heat, and simmer for 20 minutes. Combine the sour cream, green onions, and cream cheese in a small bowl, and set aside. Place the spaghetti noodles in a 2-quart casserole dish coated with cooking spray. Spread the sour cream mixture over spaghetti noodles. Top with meat mixture. Sprinkle with cheddar cheese. Cover and bake at 350° for 25 minutes. Uncover; bake an additional 5 minutes or until cheese is bubbly.
Yield
6 servings
CALORIES 408(30% from fat); FAT 13.7g (sat 7.3g,mono 4.2g,poly 0.8g); PROTEIN 28.4g; CHOLESTEROL 67mg; CALCIUM 376mg; SODIUM 849mg; FIBER 2.9g; IRON 3.4mg; CARBOHYDRATE 39.9g
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Blackened Chicken Pitas
1 tsp. salt
½ tsp. Paprika
½ tsp. red pepper
¼ black pepper
¼ tsp. onion powder
¼ tsp. garlic powder
¼ tsp. cumin
8 (4 oz.) skinned, boned chicken breast halves
2 TBl + 1 tsp. margarine divided
1 C. vertically sliced onion
4 pita bread rounds, cut in half
2 C. loosely packed shredded leaf lettuce
8 slices tomato, cut in half

Combine first 7 ingredients in a bowl, rub over chicken. Place skillet over high heat until hot, add 2 Tbl. Margarine and quickly tilt in all directions to cover bottom. Add chicken, cook 2 minutes on each side or until blackened and charred. Remove chicken.

Melt remaining margarine in skillet over medium-high heat, add onion and sauté 1 minute. Reduce heat to medium and cook 5 minutes or until tender, stirring occasionally. Line each pita half with ½ C shredded lettuce. Arrange 1 piece of chicken and 2 tomato slices over lettuce, top with onion mixture. Yield 8 servings ( 2 Pita halves) CALORIES 260
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Citrus Chicken with Roasted Corn Relish
8 (6-ounce) skinned chicken breast halves
1 1/3 cup fresh lime juice, divided
1 tsp ground cumin
1 tsp chili powder
½ tsp salt
½ tsp ground red pepper, divided
2 olive oil-flavored vegetable cooking spray
2 (16-ounce) package frozen corn with peppers and onions, thawed
4 tsp chopped fresh cilantro
16 fresh cilantro sprigs (optional)

Directions
1. Place chicken in a heavy-duty, zip-top plastic bag. Reserve 1 tablespoon lime juice; pour remaining juice over chicken. Seal bag; shake to coat chicken. Marinate in refrigerator 1 hour; turn bag occasionally.
2. Combine cumin, chili powder, salt, and 1/8 teaspoon red pepper in a small bowl. Remove chicken from marinade, discarding marinade. Sprinkle chicken with cumin mixture.
3. Coat rack of a broiler pan with cooking spray. Place chicken, skinned sides down, on rack; broil 8 inches from heat (with electric oven door partially opened) 25 minutes. Turn chicken, and broil 15 additional minutes or until done. Set chicken aside, and keep warm.
4. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add corn mixture and remaining 1/8 teaspoon pepper; sauté until corn is lightly browned and tender. Spoon corn mixture onto individual serving plates; top with chicken. Drizzle with reserved 1 tablespoon lime juice; sprinkle with chopped cilantro. Garnish with cilantro sprigs, if desired.


Recipe Details
Time:
Prep: 70 minutes
Cook: 40 minutes

Yield: 8 servings

Nutrition Information Per Serving
Calories 237
Carbohydrate 20.2g
Protein 29.1g
Fat 4.1g Fiber 1.5g
Cholesterol 72mg
Sodium 226mg

[missymouse]

Week 2
There are two different French Onion Soup recipes. We have tried both.

French Onion Soup
2 teaspoons olive oil
4 cups thinly vertically sliced Walla Walla or other sweet onion
4 cups thinly vertically sliced red onion
1/2 teaspoon sugar
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1/4 cup dry white wine
8 cups less-sodium beef broth
1/4 teaspoon chopped fresh thyme
8 (1-ounce) slices French bread, cut into 1-inch cubes
8 (1-ounce) slices reduced-fat, reduced-sodium Swiss cheese (such as Alpine Lace)
Preparation
Heat olive oil in a Dutch oven over medium-high heat. Add onions to pan; sauté for 5 minutes or until tender. Stir in sugar, pepper, and 1/4 teaspoon salt. Reduce heat to medium; cook 20 minutes, stirring frequently. Increase heat to medium-high, and sauté for 5 minutes or until onion is golden brown. Stir in wine, and cook for 1 minute. Add broth and thyme; bring to a boil. Cover, reduce heat, and simmer 2 hours.
Preheat broiler.
Place bread in a single layer on a baking sheet; broil 2 minutes or until toasted, turning after 1 minute.
Place 8 ovenproof bowls on a jelly-roll pan. Ladle 1 cup soup into each bowl. Divide bread evenly among bowls; top each serving with 1 cheese slice. Broil 3 minutes or until cheese begins to brown.
Yield
8 servings
CALORIES 290(30% from fat); FAT 9.6g (sat 4.8g,mono 1.9g,poly 0.7g); PROTEIN 16.8g; CHOLESTEROL 20mg; CALCIUM 317mg; SODIUM 359mg; FIBER 3.1g; IRON 1.6mg; CARBOHYDRATE 33.4g

or

French Onion Soup

9 slices French Bread
Vegetable Cooking Spray
1 T. margarine
6 Cups thinly sliced onion (3 large)
½ tsp. sugar
¼ tsp. pepper
3 T. flour
4 cans no salt added beef broth
1 can (10 oz.) Beef Consomme
½ C. Clablis or other dry white wine
1T. Worcestershire Sauce
9 thin slices Gruyere Cheese

Bake bread at 375⁰ for 8 minutes or until browned, set aside.
Coat a large, heavey dutch oven over medium heat until margarine melts. Add onion, and stir well. Cover and cook 15 minutes. Add sugar and pepper, stir well. Cook uncovered, over medium-high heat 25 minutes or until onion turns deep golden, stirring frequently. Sprinkle onion with flour, still well, and cook for an additional 2 minutes. Add broth, consommé, and wine. Bring to a boil, reduce heat, and simmer partially covered for 30 minutes. Add Worcestershire sauce, stir well. Ladle 1 C. soup into each of 9 ovenproof bowls; top each serving with 1’ slice bread and 1 slice cheese. Broil 6 inches from heat until cheese melts. Yield 9 servings
Note: Substitute ½ C. no-salt-added beef broth for ½ C. Chablis if desired.

Calories: 130
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Lasagna Casserole

1 ½ lb. ground beef
1 Jar spaghetti sauce lowest calorie per serving
1 cup 2% sharp cheddar shredded
1 Cup Shredded 2% Mozzarella
1 package dumpling noodles

Brown beef in skillet. Drain and add to spaghetti sauce.

Cook noodles until done. Layer sauce, noodles, and cheese alternately in casserole. Bake at 350⁰ for 30-45 minutes. (Estimated Calories 550)
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Oven Fried Sesame Chicken

3 Tbl. Low –sodium soy sauce
6 (6 oz.) skinned chicken breast halves
4 ½ Tbl. Sesame Seeds
3 Tbl. Flour
¼ tsp. salt
½ tsp. pepper
Vegetable Cooking Spray
1 ½ Tbl. Reduced calorie margarine, melted

Place soy sauce in a shallow dish; add chicken turning to coat. Remove chicken from soy sauce, discard soy sauce.

Combine sesame seeds and next 3 ingredients in a large zip lock bag. Add chicken; seal bag, and shake to coat chicken with sesame seed mixture. Place chicken in a 13X9X2 inch baking dish coated with cooking spray. Drizzle margarine over chicken. Bake at 400⁰ for 45 minutes or until done. Yield 6 servings (serving size 1 chicken breast half) CALORIES 236
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Pork and Vegetable Lo Mein
1 ½ lb. Pork tenderloin
1/3 C. low –sodium soy sauce
1 ½ tsp. peeled, grated gingerroot
½ tsp. crushed red pepper
4 1/2 cloves garlic, crushed
Vegetable cooking spray
1 C. snow peas
1 C. bean sprouts
1 1/2 cup julienne-cut red bell pepper
4 ½ C. vermicelli
½ C. Chicken broth
3 tsp. dark sesame oil

Trim fat from pork, and cut pork in half lengthwise. Cut each half crosswise into ½ inch thick slices; set aside.

Combine soy sauce, grated gingerrrot, crushed red peppers, and crushed garlic in a large zip top bag. Add pork; seal bag, and marinate in refrigerator for 20 minutes.

Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add pork mixture; stir fry 1 ½ minutes or until browned. Add snow peas, bean sprouts, bell pepper, stir fry 1 minuts. Stir in vermicelli and broth, cook 1 minute. Remove from heat and stir in sesame oil. Yield 9 servings (serving size 1 C.) CALORIES 219

You can put any vegetable that you like in. I usually add bean sprouts also
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Pulled Pork Barbecue
1 1/3 pound whole pork tenderloin, fat trimmed
1 1/3 tsp chili powder
2/3 tsp garlic powder
1 1/3 vegetable cooking spray
2/3 cup finely chopped onion
2 tsp minced garlic
1 1/3 can (15 oz.) tomato paste
1 1/3 Tbl cider vinegar
1 1/3 Tbl prepared mustard
2 Tbl chili powder
1/2 tsp maple extract
1/2 tsp liquid smoke
1/3 cup + 1 Tbl. Splenda
1 1/3 salt and pepper
8 multigrain hamburger buns, toasted


1. Rub pork with 1 tsp chili powder and garlic powder; place in baking pan. Bake in preheated 425º F oven 30-40 minutes or until pork is well browned and juices run clear. Let stand 10-15 minutes. Cut into 2 to 3-inch slices; shred slices into bite-size pieces with fork
2. Spray medium saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic about 5 minutes or until tender. Add tomatoes, vinegar, mustard, chili powder, maple extract, and liquid smoke to saucepan; heat to boiling.
3. Reduce heat and simmer, uncovered, 10-15 minutes or until medium sauce consistency. Stir in Equal®. Season to taste with salt and pepper. Stir pork into sauce; cook 2-3 minutes or until hot.
4. Spoon misture into buns
Calories 252
Carbohydrate 29g
Protein 21g
Fat 5g Cholesterol 49mg
Sodium 447mg
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Chicken Corn Soup

1 Rotisserie Chicken
1-2 Potatoes diced
2 cans white corn
1 can cream style corn
1 large and 1 small can chicken broth
2 Hard Boiled eggs
2-4 Tbl. Flour
Chicken Bouillion

Cook potatoes in a small amount of water until tender. Add chicken broth and bouillion to flavor. Add Corn. Bring to a boil and simmer about 5 minutes.

Peel and halve the hard boiled eggs. Add about 2 to 4 Tbl. Of flour to the egg yokes. Mix well with tips of fingers. Then add a small amount at a time to boiling soup. Keep stirring until slightly thickened.

Tear chicken legs, thighs, breasts into small pieces. Dice the white part of the egg into fine pieces. Add egg whites and chicken to soup. Allow to simmer about 5-10 minutes. During the last few minutes of cooking add parsley.

CALORIES unknown.

[missymouse]

Gingered Chicken with Noodles
Ingredients
4 (4-ounce) skinned, boned chicken breast halves
1/4 teaspoon salt
2 teaspoons dark sesame oil
1 tablespoon minced peeled fresh ginger
2 teaspoons minced seeded jalapeño pepper
2 garlic cloves, minced
2 1/2 cups sugar snap peas, trimmed
3/4 cup fat-free, less-sodium chicken broth
1/2 cup (2-inch) julienne-cut carrot
2 tablespoons low-sodium soy sauce
1 tablespoon cornstarch
1 tablespoon fat-free, less-sodium chicken broth
2 cups hot cooked Chinese-style egg noodles
1/4 cup chopped fresh cilantro
1/4 cup chopped dry-roasted peanuts
Preparation
Sprinkle chicken with salt. Heat oil in a large nonstick skillet over medium-high heat. Add chicken. Sauté 3 minutes; turn chicken over. Add ginger, jalapeño, and garlic; cook 2 minutes, stirring often. Add peas, 3/4 cup broth, carrot, and soy sauce; bring to a boil. Cover, reduce heat, and simmer 5 minutes or until chicken is done.
Remove chicken and vegetables from pan with a slotted spoon. Combine cornstarch and 1 tablespoon broth, and add to pan. Bring to a boil; cook 1 minute, stirring constantly.
Place 1/2 cup noodles on each of 4 serving plates; top with 1/2 cup vegetables, one breast half, and sauce. Sprinkle each serving with 1 tablespoon cilantro and 1 tablespoon peanuts.
Yield
4 servings
CALORIES 341(24% from fat); FAT 9.2g (sat 1.7g,mono 3.5g,poly 2.8g); PROTEIN 35g; CHOLESTEROL 86mg; CALCIUM 81mg; SODIUM 573mg; FIBER 4.6g; IRON 4.4mg; CARBOHYDRATE 28.7g
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Mexican Chili-Cheese Burgers


Ingredients
2 lb ground round
2 cup seeded, chopped plum tomatoes
½ cup minced fresh cilantro
2 Tbl chili powder
4 tsp seeded, minced jalapeno pepper
1 tsp salt
1 tsp dried oregano
1 tsp ground cumin
½ tsp pepper
vegetable cooking spray
8 (3/4-ounce) slices fat-free Cheddar cheese
½ cup nonfat sour cream
8 (1 ½-ounce) hamburger buns
8 iceberg lettuce leaves
16 (¼-inch-thick) slices tomato
8 grilled sliced onion (optional)

Directions
1. Combine first 9 ingredients; stir well. Divide mixture into 4 equal portions, shaping each into a ½-inch thick patty.
2. Coat grill rack with cooking spray; place over medium-hot coals (350 to 400 degrees). Place patties on rack; grill covered for 6 minutes on each side or until done. Place 1 slice cheese on top of each patty, cover and grill 1 additional minute, or until cheese melts.
3. Spread 1 tablespoon sour cream over top half of each bun. Place patties on bottoms of buns; top each with lettuce, tomato, grilled onion (if desired), and top half of bun.


Recipe Details
Time:
Prep: 10 minutes
Cook: 13 minutes

Yield: 8 servings


Nutrition Information Per Serving
Carbohydrate 28.1g
Protein 36.3g
Fat 9.1g Fiber 1.7g
Cholesterol 84mg
Sodium 655mg Exchanges
2 Starches
3½ Meats

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Jamaican Jerk Pork Tenderloin
This fiery barbecue was invented by the Maroons, or runaway slaves, as a means of preserving meats without refrigeration. The more Scotch bonnet peppers you use, the more authentic the flavor. Use one pepper for a mildly spicy dish and four for a very spicy dish. (To approximate the heat of the authentic jerk marinade, you would have to use 12 Scotch bonnet peppers.) Here, we butterfly the pork to increase the surface area for the marinade to penetrate. This recipe will also work with pork loin.

Ingredients
4 cups coarsely chopped green onions
1 cup coarsely chopped onion
4 tablespoons white vinegar
2 tablespoon soy sauce
2 tablespoon vegetable oil
4 teaspoons kosher salt
4 teaspoons fresh thyme
4 teaspoons brown sugar
4 teaspoons chopped peeled fresh ginger
2 teaspoon ground allspice
½ teaspoon ground nutmeg
½ teaspoon black pepper
¼ teaspoon ground cinnamon
4 garlic cloves, minced
1 to 4 Scotch bonnet or habanero peppers, seeded and chopped
2 (1 1/2-pound) pork tenderloin, trimmed
Cooking spray
Preparation
Place first 15 ingredients in a blender or food processor, and process until smooth.
Slice pork lengthwise, cutting to, but not through, other side. Open halves, laying each side flat. Slice each half lengthwise, cutting to, but not through, other side; open flat. Combine pork and green onion mixture in a dish or large zip-top plastic bag. Cover or seal; marinate in refrigerator 3 to 24 hours. Remove pork from dish or bag; discard remaining marinade.
Prepare grill.
Place pork on grill rack coated with cooking spray; grill 8 minutes on each side or until meat thermometer registers 160° (slightly pink).
Yield
8 servings (serving size: 3 ounces pork)
CALORIES 248(27% from fat); FAT 7.5g (sat 2g,mono 2.8g,poly 2g); PROTEIN 36.9g; CHOLESTEROL 111mg; CALCIUM 52mg; SODIUM 1126mg; FIBER 1.5g; IRON 3.1mg; CARBOHYDRATE 7.1g
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Turkey Chili
Take any chili mix (we like Wick Fowler's but that isn't easy to find everywhere) at the grocery and prepare as directed using Ground Turkey for the meat. Usually you need 2 lbs. meat, 1 can tomato sauce, and I use 1 can diced tomatoes.
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New Orleans Shrimp Gumbo (Weight Watcher Recipe)
Points: 5 w/o rice or 7 w/ rice

5 Tbl. Unsalted butter
6 Tbl. All-purpose flour
2 (14 ½ oz.) cans stewed tomatoes
2 C. reduced sodium chicken Broth
2 (10 Oz.) box frozen cut okra
1 tsp. dried thyme
½ tsp. dried oregano
2 lb. large shrimp, peeled and deveined
4 C. hot cooked white rice (optional)

Melt the butter in a small nonstick skillet set over medium-high heat. Add the flour and cook, stirring constantly, until the mixture turns reddish brown, 4-5 minutes.

Combine the butter mixture, tomatoes, broth, okra, thyme, and oregano in a 5- or60 quart slow cooker; mix well. Cook, covered until the sauce thickens and the okra is tender. 3-4 hours on high or 6-8 hours on low.

About 20 minutes before the cooking time is up, stil in the shrimp. Cook, covered, on high until the shrimp are just opaque in the center, about 20 minutes. Spoon the rice if using in each of 8 large mugs or soup bowls and ladle the gumbo on top.
Per Serving (1 ½ c. without rice – if using rice serving is ½ C. of rice) 269 Calories; 839 mg sodium; 9 G. fat.
We also add 16 oz. of turkey sausages to ours.
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Chicken Meatloaf

2 lb. ground chicken
2 cup crushed saltine crackers (about 48)
1 C. minced fresh onion
½ C. water
4 Tbl. Minced green bell pepper
4 Tbl. Ketchup
2 Tbl. Dijon Mustard
2 tsp. horseradish
1 tsp. Paprika
½ tsp. black pepper
Vegetable cooking spray

Combine all the ingredients except cooking spray in a bowl and stir until well blended.
Pack mixture into a loaf pan or small square casserole coated with cooking spray. Bake at 350° for 45 minutes or until done. Cut into 12 slices. Yield 12 servings. Calories 167 (24% from fat)

[missymouse]

Smoky Buffalo Chicken Fingers

½ C. Louisiana-style Hot sauce
1 tsp. hot pepper sauce
3 Tbl. Unsalted butter
¼ tsp. hickory liquid smoke
2 lbs. chicken tenders
4 carrots cut into matchstick strips
3 celery stalks cut into matchstick strips
½ c. Fat free ranch dressing

Spray the grill rack with non-stick spray; preheat grill to medium or prepare a med. Fire.

Bring the hot sauce and hot pepper sauce to a simmer in a small saucepan set over medium heat; cook 1 minute. Remove the saucepan from the heat and swirl in 1 ½ tablespoons of the butter.

Put the remaining 1 ½ Tbl. Of butter in a microwavable dish and heat on high until melted, about 10 seconds. Stir in the liquid smoke. Toss together the chicken and butter mixture in a large bowl. Place the chicken on the grill rack. Grill until cooked through 4-5 minutes on each side. Transfer the chicken to another bowl and toss with the hot sauce mixture. Serve with the carrots , celery, and dressing.

Servings: 8 ( 2 chicken tenders, a few vegetable sticks, and 1 T. dressing)

CALORIES 224; 8g Fat, 4 g. Sat fat, 0 g Transfat, 80 mg. Cholesterol; 456 mg Sodium, 12 g. Carb; 1 g. Fiber; 26 g. Protein; 29 g. Calcium
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New England Clam Chowder
4 teaspoons olive oil
2 cup diced onion
1 cup diced celery
4 cups (1/2-inch) cubed peeled Yukon gold or baking potato (about 3/4 pound)
2 cup water
1 teaspoon dried thyme
1/4 teaspoon black pepper
2 (8-ounce) bottle clam juice
2 bay leaf
2 cup 2% reduced-fat milk
2 tablespoon all-purpose flour
2 (6 1/2-ounce) can minced clams, undrained
Chopped fresh parsley (optional)
Preparation
Heat olive oil in a large saucepan over medium heat. Add onion and celery, and sauté 5 minutes or until onion is soft. Stir in potato and next 5 ingredients (potato through bay leaf). Bring to a boil; cover, reduce heat, and simmer 12 minutes or until potato is tender.
Combine milk and flour in a small bowl, stirring with a whisk until smooth. Add flour mixture and clams to saucepan, and bring to a simmer. Cook 2 minutes or until mixture begins to thicken, stirring frequently. Discard bay leaf. Ladle soup into bowls; garnish with chopped parsley, if desired.
Yield
8 servings (serving size: 1 1/4 cups)
CALORIES 184(19% from fat); FAT 3.9g (sat 1.2g,mono 2.1g,poly 0.4g); PROTEIN 8.4g; CHOLESTEROL 20mg; CALCIUM 132mg; SODIUM 434mg; FIBER 2.5g; IRON 2.7mg; CARBOHYDRATE 28.5g
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Sweet Onion-Smothered Hamburgers
2 cups thinly sliced onion, separated into rings
Vegetable cooking spray
1/2 cup chili sauce
4 tablespoons grape jelly
2 pound ground round
1/2 cup dry breadcrumbs
½ cup chili sauce
2 tablespoon instant minced onion
1/2 teaspoon ground pepper
2 garlic clove, minced
8 (1 1/2-ounce) hamburger buns, split
4 curly leaf lettuce leaves
Preparation
Place sliced onion in a medium nonstick skillet coated with cooking spray. Cover and cook over medium heat 10 minutes or until onion is limp and golden, stirring occasionally. Reduce heat to low, and add 1/4 cup chili sauce and grape jelly. Cover and cook 5 minutes or until onion is tender and thoroughly heated.
Combine beef and next 5 ingredients in a bowl; stir well. Divide mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty. Prepare grill or broiler. Place patties on grill rack or broiler pan coated with cooking spray, and cook 4 minutes on each side or until done.
Line the bottom halves of buns with a lettuce leaf; top each with a patty, 1/4 cup onion mixture, and top half of bun.
Yield
8 servings
CALORIES 466(24% from fat); FAT 12.5g (sat 3.4g,mono 4.2g,poly 1.3g); PROTEIN 34.3g; CHOLESTEROL 96mg; CALCIUM 151mg; SODIUM 685mg; FIBER 4.2g; IRON 6.5mg; CARBOHYDRATE 54.8g
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Again there are two recipes. We have tried both and prefer the second one. The first one is from Weight Watchers Point Value: 3

Maryland Crab Cakes with Lemon Remoulade
10 Tbl. Fat-free mayonnaise
4 Tbl. Chopped fresh parsley
4 Tbl. Minced shallots
2 Tbl. Drained capers
4 tsp. grated lemon zest
Dash hot pepper sauce
2 lg. eggs lightly beaten
2 tsp. Dijon mustard
2 tsp. Chesapeake Bay seasoning
1 tsp. Worcestershire sauce
2 lb. fresh, canned, or thawed frozen lump crabmeat, picked over

To make the remoulade, combine 6 tbl. Of the mayonnaise, the parsley, shallots, capers, lemon zest, and pepper sauce in a small bowl, cover and refrigerate.

Combine the remaining 4 Tbl. Of mayonnaise, egg, mustard, Old bay, and Worcestershire sauce in a large bowl; gently stilr in the crabmeat. Shape mixture into 16 patties. Olace on a plate; cover and refrigerate 30 minutes.

Spray griddle with nonstick cooking spray and set to medium-high heat. Add the crab cakes and cook until heated through and well-browned, about 3 minutes on each side. Serve with the remoulde.

Serving; 2 crab cakes and 2 Tbl sauce CALORIES 156, 4 g. fat, 1 g. Sat Fat, 0g Transfat, 169 mg Chol. 794 mg. Sodium, 4g carbs, 1 g. figer, 25g. Protein, 134 mg. Calcium

Or

Ingredients
6 (1-ounce) slices white bread
1/2 cup finely chopped green onions
4 tablespoons chopped fresh dill
4 tablespoons reduced-fat mayonnaise
½ teaspoon black pepper
4 large egg whites
2 pound lump crabmeat, shell pieces removed
2 tablespoon canola oil, divided
Cooking spray
Preparation
Preheat oven to 400°.
Place bread in food processor; process until coarse crumbs measure 1 1/2 cups. Combine breadcrumbs and next 6 ingredients (through crabmeat). Divide crab mixture into 6 equal portions, shaping each into a 1-inch-thick patty.
Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add 3 patties; cook 1 minute on each side. Remove from pan; place on a jelly-roll pan coated with cooking spray. Repeat procedure with the remaining 1 1/2 teaspoons oil and remaining 3 patties. Bake at 400° for 20 minutes or until thoroughly heated and golden.
Yield
12 servings (serving size: 1 crab cake)
Nutritional Information
CALORIES 140(28% from fat); FAT 4.3g (sat 0.6g,mono 1.8g,poly 1.6g); PROTEIN 16g; CHOLESTEROL 59mg; CALCIUM 94mg; SODIUM 382mg; FIBER 0.5g; IRON 1.1mg; CARBOHYDRATE 8.4g
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Beef Sirloin Kabobs with Red Pepper Sauce
2 Tbl olive oil
2 medium onion
6 cloves garlic, minced
4 (7-oz each) roasted red peppers, rinsed, drained, finely chopped
1 cup dry white wine
4 Tbl tomato paste
1½ tsp dried thyme leaves, crushed or 2 tsp minced fresh thyme
2 cup beef broth
4 tsp cornstarch
3 lbs boneless beef top sirloin steak, cut 1
4 tsp coarse grind black pepper
1½ tsp salt
1½ tsp sweet paprika
4 cloves garlic, minced
1. Heat oil in large skillet over medium heat until hot. Add onion and 3 cloves garlic; cook and stir 2 to 3 minutes or until onion is tender.
2. Add red peppers, wine, tomato paste and thyme, stirring until tomato paste is blended.
3. Combine broth and cornstarch in small bowl, mixing until smooth. Stir into pepper mixture; bring to a boil. Reduce heat to medium-low; simmer 10-12 minutes or until slightly thickened, stirring occasionally. Keep warm.
4. Meanwhile, cut beef steak into 1 1/4
5. Place kabobs on grill over medium, ash-covered coals. Grill, covered, about 7-9 minutes for medium rare to medium doneness, turning once.
6. Serve with dipping sauce.
Calories 176
Carbohydrate 6g
Protein 21g
Fat 7g Cholesterol 57mg
Sodium 517mg
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Chicken-Tortilla Soup
1 teaspoon olive oil
1 cup chopped onion
2 garlic cloves, minced
2 cups shredded cooked chicken breast (about 10 ounces)
1 cup frozen whole-kernel corn
1/4 cup dry white wine
1 tablespoon chopped seeded jalapeño pepper
1 teaspoon ground cumin
1 teaspoon Worcestershire sauce
1/2 teaspoon chili powder
2 (14 1/4-ounce) cans no-salt-added chicken broth
1 (14.5-ounce) can diced peeled tomatoes (such as Del Monte Fresh Cut), undrained
1 (10 3/4-ounce) can condensed reduced-fat reduced-sodium tomato soup (such as Campbell's Healthy Request), undiluted
1 1/4 cups crushed unsalted baked tortilla chips (about 16)
1/2 cup fat-free sour cream
Preparation
Heat oil in a Dutch oven over medium-high heat. Add onion and garlic; saute 2 minutes. Stir in chicken and next 9 ingredients (chicken through tomato soup); bring to a boil. Reduce heat, and simmer 1 hour. Ladle soup into bowls; top with tortilla chips and sour cream.
Yield
8 servings (serving size: 1 cup soup, 2 tablespoons chips, and 1 tablespoon sour cream)
CALORIES 185(18% from fat); FAT 3.7g (sat 0.8g,mono 1.4g,poly 0.7g); PROTEIN 15.3g; CHOLESTEROL 30mg; CALCIUM 32mg; SODIUM 409mg; FIBER 2g; IRON 1.1mg; CARBOHYDRATE 22.2g

[missymouse]

Week 5

Pizzas
8 Boboli Breadshells (small)
Pizza Sauce
1 ½ lb. ground turkey sausage
Canadian Bacon
4 oz. sliced mushrooms
2 C. Shredded 2% Mozzarella Cheese

Brown sausage and set aside. Put boboli breadshells on cookie sheet. Layer with sauce, mushrooms, sausage, and cheese. Bake at 450⁰ for 8-10 minutes. Serving size: 1- 8 inch pizza CALORIES 350 approx.
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Chicken Enchilada Pie (Makes 2 pies)

2 lb. ground chicken
1 tsp. garlic powder
¼ tsp. salt
¼ tsp. pepper
6 Tbl. Flour
2 C. Skim milk
2 Tbl. Minced jalapeno pepper
2 tsp. cumin
6 (8 inch) flour tortillas
6 C. chopped tomato
1 C. Shredded sharp 2% cheddar cheese
12 Tbl. Picante sauce
Cilantro sprigs

Combine first 4 ingredients in a medium nonstick skillet; cook over medium heat until chicken is browned, stirring to crumble. Drain in a colander, and set aside.

Place flour in skillet. Gradually add milk, stirring with a wire whisk until blended. Bring to a boil, reduce heat to medium, and simmer 2 minutes or until thickened. Remove from heat, stir in chicken mixture, jalepeno pepper and cumin.

Wrap tortillas in damp paper towels. Microwave at HIGH 15 seconds or until softened.

Place 1 totilla in bottom of 9-inch pie plate. Spread ¾ cup chicken mixture over tortilla. Spoon 1 C. tomato on top of chicken mixture, and sprinklewith 2 Tbl. Of cheese. Repeat layers, ending with cheese.

Cover dish with heavy-duyt plastic wrap, and vent. Microwave at MEDIUM-HIGH (70% power) for 6 minutes, rotating dish a half-turn after 3 minutes. Let stand, covered, 2 minutes. Cut into 4 or 6 wedges, and top each wedge with 1 Tbl. Picante sauce. Garnish with cilantro sprigs, if desired. Yield 8-12 servings . Calories: 1/6th of pie 245; 1/4th of pie 368

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Shepherd's Pie

This a low fat take on a classic English dish. Shepherd's Pie was traditonally made with leftover meat--usually lamb or beef. This is a recipe that can be made ahead and frozen for later use. I often prepare it one day and use it the next. If you want to reduce the fat content further, use only 3/4 pound of beef and add an extra cup of vegetables--more peas or some sweet corn.
INGREDIENTS:
• 1 1/2 tbsp canola oil
• 1 medium onion, finely chopped
• 3 large carrots, chopped
• 1 pound extra-lean ground beef
• 3 tbsp Worcestershire sauce
• 3 tbsp no-salt-added tomato paste
• 3 tsp dried mixed herbs
• 1 1/2 cup fat-free, reduced sodium beef broth
• 1 cup frozen peas
• .1 Cup corn

• For the Topping:
• 2 pounds Yukon Gold potatoes, peeled and cut into 1-1 1/2-inch pieces
• 1/2 cup fat-free milk
• 1 tbsp light butter
PREPARATION:
In a large pot, heat canola oil on medium-low heat. Saute onions and carrots until softened. Turn up heat to medium-high and add beef; cook until no longer pink. Add Worcestershire sauce, tomato paste, herbs and broth. Reduce heat and simmer uncovered for 15 minutes. Add peas, then simmer 5 minutes more.
Tip: If sauce seems too watery for your liking, combine 1 tsp of cornstarch into 1/8 cup of water and stir into beef mixture.
While sauce is simmering, bring a large pot of water to boil. Add potatoes, reduce heat to a simmer and cook until tender, about 15-20 minutes. Drain water. Add milk and light butter. Mash with a potato masher until smooth. Season if you like.
Pour sauce into an 11-inch by 7-inch baking dish and allow to cool slightly. Top with potato. Optional: sprinkle with 1/3 cup reduced-fat cheese.
Bake in a preheated 400 degree oven for 20-25 minutes.
Serves 9.
Per Serving (without cheese): Calories 322, Calories from Fat 67, Total Fat 7.6g (Sat 2.8g), Cholesterol 49mg, Sodium 260mg, Carbohydrate 41.2g, Fiber 5.7g, Protein 22.5g
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Pork and Bell Pepper Stew

Add diced jalapeño pepper to this stew if you like a little heat. Use pork loin, rather than tenderloin, because it stays tender during the long cooking time.
Ingredients
1 1/2 pounds boneless pork loin, cut into 1/2-inch cubes
3/4 teaspoon salt, divided
3/4 teaspoon freshly ground black pepper, divided
1 tablespoon olive oil, divided
Cooking spray
1 cup diced red onion
1 red bell pepper, cut into 1/2-inch pieces
1 yellow bell pepper, cut into 1/2-inch pieces
1 orange bell pepper, cut into 1/2-inch pieces
3/4 cup dry white wine
1 cup fat-free, less-sodium chicken broth
1 teaspoon chopped fresh thyme
2 peeled baking potatoes, cut into 1/2-inch cubes (about 1 pound)
1 (14.5-ounce) can diced tomatoes, undrained
1 bay leaf
2 teaspoons chopped fresh flat-leaf parsley
Preparation
Sprinkle pork with 1/4 teaspoon salt and 1/4 teaspoon black pepper. Heat 1 1/2 teaspoons oil in a large Dutch oven over medium-high heat. Add half of pork to pan; cook 3 minutes or until lightly browned. Remove from pan with a slotted spoon. Add remaining 1 1/2 teaspoons oil to pan. Add remaining pork to pan; cook 3 minutes or until lightly browned. Remove from pan with a slotted spoon; keep warm.
Coat pan with cooking spray; add onion and bell peppers. Add wine, scraping pan to loosen browned bits. Return pork to pan. Add broth and next 4 ingredients (through bay leaf). Bring to a boil; cover, reduce heat, and simmer 1 1/2 hours or until pork is tender. Uncover and simmer 30 minutes or until sauce thickens. Discard bay leaf. Stir in remaining 1/2 teaspoon salt and remaining 1/2 teaspoon pepper. Sprinkle with parsley.
Yield
6 servings (serving size: 1 1/3 cups)
CALORIES 284(27% from fat); FAT 8.6g (sat 2.5g,mono 4.5g,poly 1g); PROTEIN 27.4g; CHOLESTEROL 62mg; CALCIUM 52mg; SODIUM 499mg; FIBER 2.4g; IRON 1.8mg; CARBOHYDRATE 19.2g
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Chicken and Sausage Gumbo

1/4 cup all-purpose flour (about 1 ounce)
2 tablespoons olive oil
2 1/2 cups finely chopped yellow onion (1 large)
1 1/2 cups finely chopped green bell pepper (1 large)
1 cup finely chopped celery
3 garlic cloves, minced
1 1/2 pounds skinless, boneless chicken breast, cut into 1 1/2-inch pieces
8 ounces light smoked sausage, cut into 1-inch pieces (such as Healthy Choice brand)
2 (14 1/2-ounce) cans no-salt-added organic diced tomatoes
2 (14-ounce) cans fat-free, less-sodium chicken broth
1/4 teaspoon Worcestershire sauce
2 bay leaves
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon hot sauce
3 cups hot cooked rice
Preparation
Place flour in a large Dutch oven over medium heat; cook 20 minutes or until light brown, stirring constantly with a whisk. (If flour browns too fast, remove pan from heat; stir constantly until it cools down.) Remove flour from pan, and set aside.
Add oil to pan. Stir in onion, bell pepper, and celery; cook 10 minutes or until onion is tender, stirring frequently. Stir in garlic; cook 30 seconds. Remove onion mixture from pan; set aside.
Increase heat to medium-high; add chicken and sausage to pan. Cook 4 minutes or until chicken is done; return onion mixture to pan. Remove pan from heat. Sprinkle reserved flour over chicken mixture; stir well. Return pan to medium heat. Drain 1 can tomatoes; stir in 1 can drained tomatoes and 1 can undrained tomatoes. Cook 2 minutes, stirring constantly. Add broth, Worcestershire, and bay leaves; bring to a boil, stirring constantly. Cover, reduce heat, and simmer 30 minutes, stirring occasionally. Discard bay leaves. Stir in salt, black pepper, and hot sauce. Serve over rice.
Yield
6 servings (serving size: 1 2/3 cups gumbo and 1/2 cup rice)
CALORIES 419(20% from fat); FAT 9.2g (sat 2.1g,mono 4.2g,poly 1.1g); PROTEIN 35.8g; CHOLESTEROL 82mg; CALCIUM 42mg; SODIUM 888mg; FIBER 3.3g; IRON 3.5mg; CARBOHYDRATE 44.2g

[missymouse]

Asian Barbecue Chicken

Ingredients
1/2 cup packed brown sugar
1/2 cup low-sodium soy sauce
2 tablespoon fresh lime juice
1 teaspoon crushed red pepper
1/2 teaspoon curry powder
6 garlic cloves, minced
16 (6-ounce) chicken thighs, skinned
Cooking spray
Lime wedges (optional)
Green onion tops (optional)
Preparation
Combine first 6 ingredients in a large zip-top plastic bag; add chicken. Seal and marinate in refrigerator 4 hours, turning occasionally.
Prepare grill.
Remove chicken from bag, reserving marinade. Place marinade in a small saucepan. Bring to a boil; cook 1 minute.
Place chicken on grill rack coated with cooking spray; grill 20 minutes or until done, turning and basting frequently with the marinade. Garnish with lime wedges and green onion tops, if desired.
Yield
8 servings (serving size: 2 thighs)
CALORIES 297(23% from fat); FAT 7.7g (sat 2g,mono 2.4g,poly 1.9g); PROTEIN 39.2g; CHOLESTEROL 161mg; CALCIUM 39mg; SODIUM 706mg; FIBER 0.4g; IRON 2.7mg; CARBOHYDRATE 16.1g
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Pizza Style Stuffed Peppers

7 medium size green peppers
1 1/4 lb. ground round
1 1/4 C. fresh mushrooms chopped
1 1/4 C. chopped onion
1 1/2 c. no-salt-added meatless spaghetti sauce
2 3/4 tbl. water
1 1/2 tsp. dried italian seasoning
1/4 tsp. salt
1/2 tsp. pepper
3 C. cooked long grain rice
3/4 C. shredded part-skim mozzerella Cheese

Cut tops off green peppers, and remove seeds. Trim stem from tops, and discard. Chop remaining green pepper tops; set aside. Arrange pepper shells in a vegetable steamer over boiling water. Cover and steam 5 minutes. Drain shells and set aside.

Combine ground round, mushrooms, onions, and reserved chpeed green pepper in a large nonstick skillet. Cook over medium heat until beef is browned, stirring until it crumbles. Drain and pat dry with paper towels, Wipe drippings from skillet with a paper towel. Return meat mixture to skillet; add spaghetti sauce and next 4 ingredients. Bring to a boil; reduce heat, and simmer 5 minutes. Stir in rice. Spoon beef mixture evenly into shells; place shells in baking dish. Pour hot water into baking dish to a depth of 1 inch. Bake at 350 degrees for 15 minutes; sprinkle evenly with cheese, and bake an additional 5 minutes or until cheese melts. Yield 7 servings

Calories 324
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Adobo Flank Steak with Summer Corn-and-Tomato Relish
The sherry vinegar gives the relish lots of flavor, so choose a good one.

STEAK:
1 1/2 teaspoon black peppercorns
1 1/2 teaspoon cumin seeds
3 whole cloves
1 (7-ounce) can chipotle chiles in adobo sauce
3 tablespoons sherry vinegar
1 1/2 tablespoon fresh thyme leaves
3 teaspoons brown sugar
3/4 teaspoon kosher salt
1 garlic clove, peeled
1 (2 -pound) flank steak, trimmed
Cooking spray

RELISH:
3 cups fresh corn kernels (about 4 ears)
1 ½ cup chopped seeded tomato
1/4 cup chopped bottled roasted red bell peppers
3 tablespoons sherry vinegar
1 1/2 tablespoon extra-virgin olive oil
3/4 teaspoon kosher salt
Fresh thyme leaves (optional)
Preparation
To prepare steak, cook the first 3 ingredients in a small nonstick skillet over medium heat for 45 seconds or until toasted. Place the peppercorn mixture in a spice or coffee grinder; process until finely ground.
Remove 1 chile from can; reserve remaining chiles and sauce for another use. Place peppercorn mixture, chile, 2 tablespoons vinegar, and the next 4 ingredients (vinegar through garlic) in a blender; process until smooth, scraping sides occasionally. Combine vinegar mixture and steak in a large zip-top plastic bag; seal and marinate in refrigerator 24 hours. Remove from bag; discard marinade.
Prepare grill or broiler.
Place steak on grill rack or broiler pan coated with cooking spray; cook 6 minutes on each side or until desired degree of doneness. Cut steak diagonally across the grain into thin slices.
To prepare the relish, heat a large nonstick skillet coated with cooking spray over medium-high heat. Add corn; saute 5 minutes or until lightly browned. Remove from heat; stir in tomato and remaining ingredients except thyme leaves. Garnish with thyme, if desired.
Yield
7.5 servings (serving size: 3 ounces steak and 1/2 cup relish)

CALORIES 303(44% from fat); FAT 14.9g (sat 5.2g,mono 6.7g,poly 1.3g); PROTEIN 25.2g; CHOLESTEROL 57mg; CALCIUM 20mg; SODIUM 634mg; FIBER 2.7g; IRON 3.2mg; CARBOHYDRATE 16.5g
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Sesame Noodles with Chicken
Look for bottled toasted sesame seeds for a quick garnish. Toss cucumber, tomato, onion, and cilantro with rice wine vinegar and a little toasted sesame oil for a snappy side dish.

Ingredients
16 ounces uncooked linguine
2 cup matchstick-cut carrots
1 1/3 cup organic vegetable broth (such as Swanson's Certified Organic)
1cup reduced-fat peanut butter
4 tablespoons rice vinegar
4 tablespoons low-sodium soy sauce
2 tablespoon bottled ground fresh ginger (such as Spice World)
4 teaspoons Sriracha (hot chile sauce, such as Huy Fong)
4 cups chopped cooked chicken breast
2 cup thinly sliced green onions
4 tablespoons sesame seeds, toasted
Preparation
Cook pasta according to package directions, omitting salt and fat. Add carrots to pasta during the last 3 minutes of cooking. Drain well.
Combine broth and next 5 ingredients (through Sriracha) in a food processor; process until smooth. Combine pasta mixture, chicken, and onions in a large bowl. Drizzle broth mixture over pasta mixture; toss well. Sprinkle with sesame seeds.
Yield
5 servings (serving size: 1 cup)
CALORIES 456(27% from fat); FAT 13.9g (sat 3g,mono 6.1g,poly 4.1g); PROTEIN 31.1g; CHOLESTEROL 48mg; CALCIUM 47mg; SODIUM 645mg; FIBER 5.2g; IRON 3.2mg; CARBOHYDRATE 52.8g

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Cheeseburger ‘N Fries Casserole
9 servings Calories 300

2 pound extra lean ground beef 4% fat
2- 10 3/4 oz Campbell's (U.S.) Golden Mushroom Soup
2- 10 3/4 oz Campbell's (U.S.) Cheddar Cheese Soup
40 oz Ore-Ida Golden Crinkles
( also added I onion and 1 pkg mushrooms)

Instructions
1. In a skillet, brown ground beef then stir in soups.
2. Pour in a 13x9 pan sprayed with no stick spray.
3. Arrange fries on top.
4. Bake, uncovered, at 350* for 50-55 minutes or until the fries are golden brown.
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Sriracha-Glazed Chicken and Onions over Rice
Hot, sweet sauce coats the chicken and onions. Snow peas, broccoli, or edamame would be a colorful vegetable side.

Ingredients
2 (3 1/2-ounce) bag boil-in-bag long-grain rice
6 tablespoons hoisin sauce
2 tablespoon ketchup
2 1/2 teaspoons Sriracha (hot chile sauce, such as Huy Fong)
3 tablespoons canola oil
3 cups presliced onion
2 tablespoon bottled minced fresh ginger
2 tablespoon bottled minced garlic
1 1/2 teaspoon curry powder
2 pound skinless, boneless chicken breast, cut into 1-inch-thick slices
Preparation
Prepare rice according to package directions, omitting salt and fat.
While rice cooks, combine hoisin, ketchup, and Sriracha in a small bowl.
Heat oil in a large nonstick skillet over medium-high heat. Add onion; sauté 3 minutes or until tender. Add ginger and remaining ingredients; sauté 6 minutes or until chicken is done. Stir in hoisin mixture; cook 1 minute, tossing to coat. Serve over rice.
Yield
8 servings (serving size: 3/4 cup chicken mixture and about 1/2 cup rice)
CALORIES 326(20% from fat); FAT 7.3g (sat 0.9g,mono 3.6g,poly 2.1g); PROTEIN 29.5g; CHOLESTEROL 66mg; CALCIUM 35mg; SODIUM 338mg; FIBER 2.2g; IRON 2mg; CARBOHYDRATE 34g
 

[missymouse]

Mexican Chicken Casserole (We were not too impressed with this one but are going to try it again with a different brand of enchilada sauce we thought it was very bland)

Ingredients
1 cup fat-free, less-sodium chicken broth
2 (4.5-ounce) cans chopped green chiles, divided
1 3/4 pounds skinned, boned chicken breasts
2 teaspoons olive oil
1 cup chopped onion
1 cup evaporated skim milk
1 cup (4 ounces) shredded Monterey Jack cheese
1/4 cup (2 ounces) tub-style light cream cheese
1 (10-ounce) can enchilada sauce
12 (6-inch) corn tortillas
Cooking spray
1/2 cup (2 ounces) shredded reduced-fat extra-sharp cheddar cheese
1 ounce tortilla chips, crushed (about 6 chips)
Preparation
Combine broth and 1 can of chiles in a large skillet; bring to a boil. Add chicken; reduce heat, and simmer 15 minutes or until chicken is done, turning chicken once. Remove chicken from cooking liquid, reserving cooking liquid; cool chicken. Shred meat with two forks, and set aside.
Preheat oven to 350°.
Heat oil in a large nonstick skillet over medium-high heat. Add 1 can of chiles and onion; sauté 3 minutes or until soft. Add reserved cooking liquid, milk, Monterey Jack, cream cheese, and enchilada sauce; stir well. Stir in shredded chicken; cook 2 minutes. Remove from heat.
Place 4 tortillas in the bottom of a 2-quart casserole coated with cooking spray. Spoon 2 cups chicken mixture over tortillas. Repeat layers twice, ending with chicken mixture. Sprinkle with cheddar cheese and chips. Bake at 350° for 30 minutes or until thoroughly heated. Let stand 10 minutes before serving.
Yield
8 servings (serving size: 1 cup)

CALORIES 369(28% from fat); FAT 11.4g (sat 5g,mono 3.8g,poly 1.4g); PROTEIN 35.6g; CHOLESTEROL 79mg; CALCIUM 360mg; SODIUM 479mg; FIBER 3g; IRON 2.4mg; CARBOHYDRATE 31.3g
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Memphis Pork and Coleslaw Sandwich
If you've never eaten slaw on rather than with a sandwich, you're in for a treat. You'll need to start the pork and soak the wood chunks a day ahead; you can make the mustard-laced slaw a day in advance as well. If you'd rather not have sandwiches, serve the meat as is or use it to flavor baked beans.
Ingredients
PORK:
8 hickory wood chunks (about 4 pounds)
2 tablespoons paprika
1 tablespoon freshly ground black pepper
1 tablespoon turbinado sugar
1 1/2 teaspoons kosher salt
1 1/2 teaspoons garlic powder
1 1/2 teaspoons onion powder
1 1/2 teaspoons dry mustard
1 (5-pound) bone-in pork shoulder (Boston butt)
1/3 cup white vinegar
1 tablespoon Worcestershire sauce
1 teaspoon canola oil
1 (12-ounce) can beer
2 cups water
Cooking spray

SLAW:
1/4 cup finely chopped onion
1 1/2 tablespoons prepared mustard
1 1/2 tablespoons white vinegar
1 tablespoon reduced-fat mayonnaise
1 1/2 teaspoons granulated sugar
1/4 teaspoon salt
6 cups chopped green cabbage

REMAINING INGREDIENTS:
13 hamburger buns
1 2/3 cups Memphis Barbecue Sauce
Preparation
To prepare pork, soak wood chunks in water about 16 hours; drain.
Combine paprika and next 6 ingredients (through dry mustard); reserve 1 tablespoon paprika mixture. Rub half of remaining paprika mixture onto pork. Place in a large zip-top plastic bag; seal and refrigerate overnight.
Remove pork from refrigerator; let stand at room temperature 30 minutes. Rub remaining half of paprika mixture onto pork.
Combine reserved 1 tablespoon paprika mixture, 1/3 cup vinegar, Worcestershire, oil, and beer in a small saucepan; cook over low heat 5 minutes or until warm.
Remove grill rack; set aside. Prepare grill for indirect grilling, heating one side to medium-low and leaving one side with no heat. Maintain temperature at 225°. Pierce bottom of a disposable aluminum foil pan several times with the tip of a knife. Place pan on heated side of grill; add half of wood chunks to pan. Place another disposable aluminum foil pan (do not pierce pan) on unheated side of grill. Pour 2 cups water in pan. Coat grill rack with cooking spray; place grill rack on grill.
Place pork on grill rack over foil pan on unheated side. Close lid; cook 4 1/2 hours or until a thermometer registers 170°, gently brushing pork with beer mixture every hour (avoid brushing off sugar mixture). Add additional wood chunks halfway during cooking time. Discard any remaining beer mixture.
Preheat oven to 250°.
Remove pork from grill. Wrap pork in several layers of aluminum foil, and place in a baking pan. Bake at 250° for 2 hours or until a thermometer registers 195°. Remove from oven. Let stand, still wrapped, 1 hour or until pork easily pulls apart. Unwrap pork; trim and discard fat. Shred pork with 2 forks.
While pork bakes, prepare slaw. Combine onion and next 5 ingredients (through 1/4 teaspoon salt) in a large bowl. Add cabbage, and toss to coat. Cover and chill 3 hours before serving. Serve pork and slaw on buns with Memphis Barbecue Sauce.
Yield
13 servings (serving size: 1 bun, 3 ounces pork, about 1/3 cup slaw, and about 1 1/2 tablespoons sauce)

CALORIES 387(35% from fat); FAT 15.2g (sat 5.1g,mono 6.3g,poly 2.2g); PROTEIN 26.6g; CHOLESTEROL 74mg; CALCIUM 120mg; SODIUM 843mg; FIBER 2.3g; IRON 3.5mg; CARBOHYDRATE 33.7g

Memphis Barbecue Sauce

As the center of Southern barbecue, Memphis offers sauces that occupy the middle ground between other styles. These blends provide moderate amounts of sweet, heat, and tang, which add up to a lot of flavor.
This recipe goes with Memphis Pork and Coleslaw Sandwich
Ingredients
1 cup ketchup
3/4 cup white vinegar
2 tablespoons brown sugar
1 tablespoon onion powder
2 tablespoons Worcestershire sauce
2 tablespoons prepared mustard
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1/8 teaspoon ground red pepper
Preparation
Combine all ingredients in a medium saucepan; bring to a simmer. Cook 5 minutes; serve warm.
Yield
2 cups (serving size: 2 tablespoons)

CALORIES 25(4% from fat); FAT 0.1g (sat 0.0g,mono 0.1g,poly 0.0g); PROTEIN 0.4g; CHOLESTEROL 0.0mg; CALCIUM 10mg; SODIUM 247mg; FIBER 0.2g; IRON 0.3mg; CARBOHYDRATE 6.4g
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Sichuan-Style Stir-Fried Chicken With Peanuts
Also known as kung pao chicken, this Sichuan classic, with its multidimensional hot-sweet and salty-sour flavors, reflects the regional style. Serve with rice and a steamed vegetable.

Ingredients
MARINADE:
3 tablespoons low-sodium soy sauce
3 tablespoons rice wine or sake
1 1/2 teaspoon cornstarch
1 ½ teaspoon dark sesame oil
2 ¼ pounds skinless, boneless chicken breasts, cut into bite-size pieces

STIR-FRYING OIL:
3 tablespoons vegetable oil, divided

SAUCE:
3/4 cup fat-free, less-sodium chicken broth
3 tablespoons sugar
3 3/4 tablespoons low-sodium soy sauce
3 tablespoons rice wine or sake
1 1/2 tablespoon Chinese black vinegar or Worcestershire sauce
2 teaspoons cornstarch
1 1/2 teaspoon dark sesame oil
3 tablespoons minced green onions
2 tablespoons minced peeled fresh ginger
2 ¼ tablespoons minced garlic (about 7 cloves)
1 1/2 teaspoon chile paste with garlic

REMAINING INGREDIENTS:
2 1/4 cups drained, sliced water chestnuts
1 1/2 cup (1/2-inch) sliced green onion tops
1 1/4 cup unsalted, dry-roasted peanuts
8 cups hot cooked long-grain rice
Preparation
To prepare marinade, combine first 5 ingredients in a medium bowl; cover and chill 20 minutes.
Heat 1 tablespoon of the vegetable oil in a wok or large nonstick skillet over medium-high heat. Add the chicken mixture; stir-fry 4 minutes or until chicken is done. Remove from pan; set aside.
To prepare sauce, combine broth and next 6 ingredients (broth through 1 teaspoon sesame oil); stir well with a whisk. Heat 1 tablespoon vegetable oil in pan. Add 2 tablespoons green onions, ginger, garlic, and chile paste, and stir-fry for 15 seconds. Add broth mixture, and cook 1 minute or until thick, stirring constantly.
Stir in cooked chicken, water chestnuts, sliced onion tops, and peanuts; cook for 1 minute or until thoroughly heated. Serve over rice.
Yield
9 servings (serving size: 3/4 cup stir-fry and 1 cup rice)

CALORIES 590(25% from fat); FAT 16.7g (sat 2.7g,mono 6.8g,poly 6g); PROTEIN 36.9g; CHOLESTEROL 66mg; CALCIUM 75mg; SODIUM 591mg; FIBER 3.3g; IRON 3.8mg; CARBOHYDRATE 71.4g
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Crock Pot chops that make you Eat Til You Pop!
Ingredients
• 8 pork chops , each about 1/2 inch thick
• 4 medium onions , chopped
• 4 celery ribs , chopped
• 2 large green peppers , sliced
2 (14 1/2 ounce) cans stewed tomatoes
• 1 cup ketchup
• 4 tablespoons cider vinegar
• 4 tablespoons brown sugar
• 4 tablespoons worcestershire sauce
• 2 tablespoons lemon juice
• 2 beef bouillon cubes
• 4 tablespoons cornstarch
• 4 tablespoons water
Directions
1. Salt and pepper pork chops if desired.
2. Add all ingredients except water and cornstarch to the crock pot.
3. Cook on low for 5 1/2 hours.
4. Mix cornstarch and water together and stir into crock pot.
5. Cook 30 minutes more.
6. Serve over rice.
Calories: 367

[m 'n c]

dang girl! thanks for hooking me up with some new recipes. A few have caught my eye so I'm going to work them in this week and next week.