Main Courses
Turkey with apple sauerkraut
Makes 4 servings
Ingredients
2 packages (2 pounds) turkey sausages
2 tablespoons canola oil
1 small head red cabbage, thinly shredded
1 medium onion, sliced
2 teaspoons chopped garlic
1/2 teaspoon red pepper flakes
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/2 cup cider vinegar
2 tablespoons spicy brown mustard
1 tablespoon Truvia
2 Fuji apples, peeled, cored and cut into 1/4-inch slices
Directions
Preheat the grill or grill pan to medium-high heat.
Cook the sausage on the outdoor grill or grill pan for about 12 minutes, turning a quarter turn every 3 minutes.
While the sausage is cooking, heat the canola oil in a large skillet over medium-high heat. Add the cabbage, onion, garlic, red pepper flakes, salt, and pepper. Cook, stirring often, until the cabbage has wilted slightly, about 4 minutes.
Stir in the vinegar, mustard and the Truvia and simmer for 5 minutes (may also need to add ~ 1.5 C water). Add the apples, cover partially with a lid, to allow some steam to escape. Cook the cabbage and apples over medium-low heat until they are tender, about 8 minutes.
Greek Chicken: (4 servings)
4 (5 ounce) boneless chicken breasts
2 ounces feta cheese
1 ½ Tbsp chopped chives
1 ½ tbsp oregano
1 ½ tbsp parsley
1 garlic clove, minced
3 tbsp extra virgin olive oil
½ C chicken broth
1 egg
1 tbsp lemon juice
1 tsp lemon zest, grated
Salt and pepper to taste
Combine feta, chives, oregano, parsley, garlic and 1 tbsp of the oil. Mix to form a paste. Coat chicken in paste, place in plastic bag and allow to marinate for 24 hours. Heat 2 tbsp olive oil in skillet over medium high heat. Brown chicken and set aside. Heat chicken broth and allow to simmer. Meanwhile, whisk egg until light and fluffy. Then add lemon juice and zest. Add this to broth stirring continuously. Season with salt and pepper. Return the chicken to skillet and simmer spooning the sauce over the chicken. Enjoy!
Taco Seasoning Recipe:
1 tbsp chili powder
1 tsp ground cumin
2 tsp onion powder
1 tsp garlic powder
1 tsp paprika
1 tsp ground oregano
1 tsp stevia *optional
½ tsp salt
Mix with 1 pound of meat and add 1 C of water, allow to simmer.
Chicken Cordon Bleu (Serves 4)
2 oz lean ham
2 oz low fat Swiss cheese
Italian seasoning
2 Tbl Olive oil
2 Tbl low fat Parmesan cheese (grated)
2 Tbl low fat Asiago cheese (grated)
Salt and Pepper
Preheat oven to 350 degrees, and lightly coat shallow baking dish with non-stick spray.
Pound chicken breast to about 1/4 inch thickness. Sprinkle Italian seasoning liberally over pounded breast. Salt and pepper to taste. Place 1/2 oz of ham and 1/2 oz Swiss cheese in middle of each breast. Fold the edges of the breast over the ham and cheese, using toothpicks to hold in place (wrap tightly to avoid having the cheese melt out). Lightly brush the outside of each breast with the olive oil. Combine Parmesan and Asiago cheeses in small bowl. Sprinkle each breast with the cheese mixture and place them in the baking dish. Bake 40-45 minutes or until done in the center and golden brown. Serve with herbed green beans.
Southwest Stuffed Burgers
3 Tbsp light mayonnaisse
1/2 – 1 c 2% Colby and Monterrey Jack cheese crumbles
1 pkg taco seasoning
Coat grill with non-stick spray and preheat to medium-high. Mix mayonnaise, meat and taco seasoning together in bowl. Form into 12 small patties. Spoon cheese onto 6 of the patties, then cover with the remaining 6 patties. Place burgers on grill for around 7 minutes per side. Then enjoy!
Tips: Spray your hands with non-stick spray prior to mixing the meat and forming into patties. Place wax paper on the surface you are planning to use for placement of patties, and pray wax paper with non-stick spray as well. This prevents them from sticking, because the mixture is very moist and will stick to everything.
Wham Bam steak
Spiced Roasted Chicken
2 tsp tyme
2 tsp chili powder
2 tsp garlic powder
1 tsp cumin
Wash bird in cold water. Place in a roasting pan and cover ends of legs and wings with foil. Roast at 350F until measuring 170F with a meat thermometer in the portion of the chicken where the legs attach to the body.
Throughout cooking cycle, remove as much oil as possible so the chicken is not resting in fat as it cooks.
In addition to the mouthwatering first dinner, the trimmed chicken is excellent on a bed of mixed greens with a little olive oil and balsamic vinegar.
Enjoy!
Farmers’ Market Franks
1 Tbsp. chopped roasted red pepper
1 Tbsp. Kraft Light Ranch Reduced Fat Dressing
1/2 green onion, sliced.
1 hot dog
Place hot dog on top of cucumber slices. Top hot dog with red pepper, onion, and dressing.
Option: Could also chop everything into bite size pieces and serve in a bowl.
Stuffed Green Peppers
1/2 pound ground pork
1/2 cup chopped califlower
1/2 cup chopped onion
1 Tbls Parsley
salt / pepper to taste
1 egg
2-4 med green pepers
2-4 Tbls catchup
Mix together:
Ground meats, califlower, onion, parsley, salt/pepper, egg
Cut top off the green peppers, clean seeds and membrane out of pepers. Stuff peppers w/ meat mixture and cover top of the meat with 1 Tbls of catchup.
Bake on center rack of oven for 30-40 mins or until meat is cooked through.
** Meat mixture can be used for Meatballs, or Stuffed cabbage rolls also.
Mashed Cauliflower
Ingredients:
Raw Cauliflower- a medium head makes about a pound of florettes.
Salt and Pepper to taste
1/2 C water
garlic powder
1 oz low fat Parmesan cheese
Break the cauliflower into florets or just chop. Place in large pan with 1/2 C water and cover on medium heat. Cook until very tender. Add Salt, pepper and garlic powder to taste. Top with 1 oz of low fat cheese if desired. Enjoy!
Broccoli Stir Fry with Ginger and Garlic
1 Tbsp sesame seeds
1/2 C chicken stock
1-2 Tbsp Canola oil
1 pound of broccoli florets, rinsed patted dry cut into bite sized pieces.
2 cloves of garlic, minced
1 Tbsp fresh ginger, minced
Method:
Heat 1 Tbsp canola oil in a large, covered saute pan on high heat. Add broccoli, and stir to coat with oil. Then add ginger and garlic. Add the chicken stock and bring to a simmer. Cover and allow to cook for 2-3 minutes until broccoli is slightly tender. Dran excess liquid and enjoy!
Smothered Chicken Breast
Ingredients:
3 Tbsp Olive oil
2 skinless chicken breasts, split
2 garlic cloves, minced
4 ounces of your favorite low fat cheese
1 Tbsp white vinegar
pepper and parsley sprigs as desired.
In a deep skillet add olive oil and set on medium heat. Once hot, add chicken and cook for 8-10 minutes per side. Put the cooked chicken on a platter to keep warm. Raise the skillet heat and add garlic and vinegar in the oil for 20 seconds scraping brown bits and allow to simmer for 1 minute. Return heat to medium and return chicken to skillet. Cook 1 minute each side. Tolp chicken with 1 ounce of cheese (each piece). Season with pepper and garnish with parsley sprig.
Onion Broccoli and Chicken Stirfry
1 egg
1 tbsp olive oil
1 medium onion
2 C broccoli florettes
salt and pepper to taste.
In a skillet coat with olive oil. Brown chicken and set aside. add broccoli and chopped onion (other non-starchy approved veggies may be added as well). Cook until tender and add egg. Mix chicken back in and allow to cook for one additional minute or until egg is well cooked. Enjoy!
Meatballs
1 lb lean ground beef
1 egg
1/2 C onions
2 tsp parsley
2 Tbsp red bell pepper
1 Tbsp minced garlic
2 tsp fresh oregano
Salt and Pepper to taste
Directions:
Mix 1 lb. ground beef, bison (or other favorite ground meat), combine 1 egg, ½ cup white onion, (minced), 3 Tbsp. finely chopped parsley, 2 Tbsp. minced red bell pepper, 1 Tbsp. minced garlic, 2 tsp. minced fresh oregano, and salt and pepper to taste. Roll into meatballs and either cook in pan (until browned throughout) or bake in oven at 350 for 15-20 minutes. Enjoy!
Grilled Steak, Shrimp or Chicken Skewers with Peaches
1 garlic clove, minced
1 tbsp ginger
salt and pepper to taste
Choose from 1 1/4 lb sirloin, shrimp or chicken
(32 slices) or 32 shrimp
2 firm peaches, pitted and cut into 8 wedges
1 small red onion cut into 8 wedges
1 large red bellpepper cut into 8 slices
Heat grill, combine herbs and spices and toss raw meat in bowl to season.
Skew pieces of meat, 2 peach wedges, 1 onion wedge and 1 bell pepper weight onto 8 skewers. Place on grill and cook for 3-4 minutes/side until meat is well cooked.
Provides 4 ounces protein/portion (makes 4 servings)
