Monday, February 28, 2011

Stove Top Beef and Penne Pasta

Matt and I wanted to try something new and we found this recipe. I made it for dinner and we all loved it! Even my four year old had seconds! The recipe is doubled so you can freeze half for another night. I hope whoever tries it enjoys it as much as we did!


Ingredients

  • 2 cups (8 oz.) dry penne pasta (or small pasta of your choice)
  • 2 lb. lean ground beef
  • 1 medium onion, chopped
  • 2 cans (12 fl. oz. each) NESTLÉ® CARNATION® Evaporated Milk
  • 1 can (15 oz.) LIBBY'S® 100% Pure Pumpkin
  • 1 can (15 oz.) tomato sauce
  • 1 tablespoon packed brown sugar
  • 1 tablespoon paprika
  • 1 tablespoon Worcestershire sauce
  • 2 teaspoons salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ground black pepper
  • 2 cups frozen peas, thawed

Directions

COOK pasta in large saucepan for 1 to 2 minutes less than package directions (pasta should be slightly firm in texture); drain.

COOK beef and onion in large saucepan over medium-high heat until beef is no longer pink; drain. Reduce heat to medium. Stir in evaporated milk, pumpkin, tomato sauce, sugar, paprika, Worcestershire sauce, salt, garlic powder and black pepper. Cook, stirring occasionally, until mixture begins to simmer. Add pasta and peas; stir until heated.

TIPS:
• Freeze half the casserole for another meal. Thaw in refrigerator and reheat in microwave or on stovetop.
• Using pumpkin and evaporated milk not only adds depth of flavor, but also sneaks in extra nutrition to the casserole.

Greek-Style Stewed Chicken (AHA Low-Fat, Low-Cholesterol Cookbook, p. 163)


This would be great with about 3 cups of penne added to the recipe at the end. Nice flavor!

Ingredients:
1 LB chicken breast tenders
1 tsp olive oil
1 medium green bell pepper, cut in 1-inch strips
2 medium shallots, quartered
1 14.5-ounce can diced tomatoes, undrained
1/2 cup chicken broth
1/4 cup kalamata olives, coarsely chopped
1 tsp dried oregano, crumbled
1 tsp grated lemon zest
2 tbsp fresh lemon juice
1/4 tsp salt
1/4 tsp pepper
1/8 tsp ground cinnamon

In a large nonstick skillet, heat the oil over medium-high heat. Cook the chicken for 2 minutes each side.

Stir in bell pepper and shallots. Cook for 2 to 3 minutes, or until the vegetables are tender-crisp, stirring occasionally.

Stir in the remaining ingredients. Bring to a simmer. Reduce the heat and simmer, covered, for 25 to 30 minutes, or until the chicken is no longer pink in the center.

Optional - Stir in 3 - 4 cups cooked penne.

Wednesday, February 23, 2011

Cajun Chicken Pasta (AHA Low-Fat, Low-Cholesterol Cookbook, p. 164)


This is really just a twist on chicken noodle soup, but the Cajun spice gives it a little bit of a kick. The recipe is quick and easy with 410 calories, 3.5 grams of fat, 3 grams of fiber and 55 grams carbohydrates (sorry Edie). It makes 4 big servings.

Ingredients:
8 ounces pasta (your choice)
1 LB chicken breast tenders
1 tsp canola or corn oil
1 1/2 tsp salt-free Cajun or Creole seasoning blend
1 medium green bell pepper, chopped
1 medium onion, chopped
2 medium ribs of celery, chopped
2 medium garlic cloves, minced
1 1/2 cups low-sodium chicken broth
1/2 cup fat gree half-and-half
2 tbsp flour
1/2 tsp salt

Prepare pasta omitting salt and oil. Drain well. Set aside

In a large nonstick skillet, heat oil over medium-high heat. Put chicken in skillet. Sprinkle with seasoning blend. Brown chicken 2 minutes each side.

Stir in the bell pepper, onion, celery, and garlic. Cook 2-3 minutes, or until vegetables are tender-crisp, stirring occasionally.

Pour in the broth. Bring to a simmer. Reduce heat and simmer, covered for 8-10 minutes, or until vegetables are tender and chicken is no longer pink in the center.

In small bowl, whisk together half-and-half and flour until smooth. Pour into the chicken mixture. increase heat to medium high and cook for 3-4 minutes, or until thickened, stirring occasionally.

Stir in the pasta and salt and heat through.

Chili (AHA Low-Fat, Low-Cholesterol Cookbook, p. 192)

This wonderful chili serves 6, has 301 Cal., 4.5 grams of fat, 9 grams of fiber and 26 grams protein. A very well rounded dish that only takes about an hour to cook.

Ingredients:
cooking spray
1 LB extra-lean ground beef
2 large onion, chopped
2 8-ounce cans no-salt-added tomato sauce
1 1/2 cups water
4 cloves garlic, minced
2 15-ounce cans no-salt-added pinto beans, rinsed and drained
3 tbsp chili powder
1 fresh jalapeno pepper, seeds and ribs discards, chipped
1 tbsp fresh or 1 tsp dried oregano
1 tsp ground cumin
1/2 tsp salt
1/8 tsp cayenne
pepper to taste
2 tbsp cornstarch
1/4 cup water

Lightly spray large saucepan with cooking spray. Cook and stir beef over medium-high heat for 4 to 5 minutes or until no longer pink. Drain well in a colander. Wipe pan with paper towel. Lightly spray pan with cooking spray.
Cook onions over medium-high heat for 3-4 minutes, or until soft, stirring frequently.
Stir in beef, tomato sauce, 1 1/2 cups water, and garlic. Reduce heat and simmer, partially covered, for 20 minutes.
Stir in beans, chili powder, jalapeno, oregano, cumin, salt, cayenne, and pepper. Simmer, partially covered, for 30 minutes.
Put the cornstarch in a cup. Add water, stirring to dissolve. Stir into chili mixture. Cook for 3-4 minutes, or until the desired consistency.

Thursday, February 17, 2011

Beef Stroganoff (WW One Pot, p. 49)


We love (mock) Stroganoff at our house, but needed a healthy, lower-fat option. This is really delicious and is authentic Stroganoff. It calls for fresh parsley to be sprinkled on top, however; we thought it detracted from the recipe. Try this, you'll like it.

Ingredients:

1 cup beef broth
2 tbsp flour
1 tsp dry mustard
1 pound beef tenderloin (filet mignon, or any tender steak meat is great) cut into 2 1/2 inch strips
1/2 tsp salt
1/4 tsp pepper
2 tsp olive oil
1 small onion, thinly sliced
10 ounces sliced mushrooms
1/4 cup water
2 tbsp light sour cream
4 c hot cooked egg noodles

1. Whisk broth, flour and mustard in large nonstick skillet until blended and smooth. Cook over medium-high heat, stirring constantly, until mixture comes to a boil and thickens, about 2 minutes. Pour into a small bowl and cover to keep warm. Wipe skillet clean. (Don't forget to cook the egg noodles.)
2. Pat beef dry with paper towel, sprinkle with salt and 1/8 tsp pepper. Heat oil in same skillet over medium-high heat. Add beef and cook until browned but still pink on inside, about 2 minutes. Transfer to a bowl and cover to keep warm.
3. Add onion to skillet. Cook, stirring until translucent, 3-5 minutes. Add mushrooms, water, and remaining 1/8 tsp pepper. Cook, stirring until mushrooms are tender, 3-4 minutes. Add any accumulated meat juices to the sauce mix in the small bowl. Return beef to the skillet with the onions and mushrooms. Cook, stirring occasionally, until just heated through, about 1 minute. Transfer meat mix to a platter, keep warm.
4. Re-whisk the sauce mix and pour into the skillet. Cook over medium-low heat, stirring occasionally, until the sauce is heated through, about 2 minutes. Remove the skillet from the heat and stir in the sour cream. Pour sauce over the meat. Serve with the egg noodles.

Sunday, February 6, 2011

Brunswick Stew (AHA Low-Fat, Low-Cholesterol, p. 148)


This wonderful stew serves 4, has 268 calories and 6 g of fat per serving.

Ingredients:

1 tbsp flour
1/4 tsp cayenne
4 skinless, boneless chicken breasts, each cut into 4 pieces
1 medium onion, chopped
2 slices bacon
2 stalks celery, cut into 1/2 inch slices
1 medium bell pepper, cut into thick strips
1 (14 1/2 oz) can diced tomatoes
1 cup frozen vegetables (your choice, I used corn)
1 tbsp apple-cider vinegar
1/2 tsp Worcestershire sauce
1/8 tsp hot pepper sauce

1. Combine flour and cayenne in a medium bowl. Add chicken and toss to coat.

2. Cook bacon in large saucepan until crisp. Drain on paper towels and coarsely crumble. Add chicken to saucepan and cook until lightly browned, 2-3 minutes on each side. Transfer to a plate.

3. Add celery, onion, and bell pepper to saucepan; cook, stirring occasionally, until vegetables are softened, about 4-5 minutes. Stir in the chicken, bacon, tomatoes, frozen vegetables, vinegar, Worcestershire sauce, and pepper sauce; bring to a boil.

4. Reduce heat and simmer, partially covered, until the vegetables are very tender and stew is thickened, 20-25 minutes.

Orange Pineapple Cake (Wendy)


This cake comes from my friend Wendy. I looked for a low-fat version and this is what I came up with. Delicious! If you are not worried about fat, you can substitute 1/2 cup oil for the applesauce and use 4 whole eggs.

Ingredients:
1 (18 1/4 oz) package yellow cake mix
4 egg whites
1/2 cup unsweetened applesauce
1 (11oz) can mandarin oranges in juice
1 (20 oz) can crushed pineapple
1 (12 oz) container cool whip

1. mix cake mix, eggs, applesauce and oranges
2. beat on high @ 6 minutes
3. put in 9X13 inch pan, very well greased and floured
4. bake 25-30 minutes at 325 degrees, or until cake is done
5. let cool completely
6. hand mix pineapple with cool whip and frost cake
7. refrigerate leftovers.

This recipe serves 18, has 237 calories per serving and 8.2 grams of fat (compared to about 20 grams fat when using oil and whole eggs). Yummy Goodness for all!

Saturday, February 5, 2011

Chicken Ratatouille with Penne (WW One Pot, p. 88)


This recipe is very easy to make, serves 6 and only has 6 grams of fat. I found it in, you guessed it, another Weight Watchers cook book.

Ingredients:

2 tsp olive oil
1 LB skinless boneless chicken breast
1 onion, chopped
2 garlic cloves, chopped
1/2 LB eggplant, unpeeled and cut into 1-inch cubes
1 zucchini, cut into 1-inch cubes
1 yellow squash, cut into 1-inch cubes
1 green pepper, seeded and cut into 1-inch cubes
1 (28-Ounce can) Italian peeled tomatoes, drained and chopped
1/2 cup dry white wine
2 tsp dried oregano
1 tsp sugar
1/4 tsp salt
4 cups hot cooked penne
1/2 cup chopped basil
1/4 cup grated Parmesan cheese

1. Heat 1 tsp of the oil in a nonstick Dutch oven (I used a large skillet) over medium-high heat. Add the chicken and cook until golden on the outside and no longer pink inside, about 4 minutes on each side. Transfer the chicken to a plate and let rest 5 minutes for easier slicing. Cut diagonally into thin slices.
2. Add remaining 1 tsp oil to the same Dutch oven. Add the onion and garlic. Cook over medium heat, stirring until softened, about 5 minutes. Add the eggplant, zucchini, yellow squash, bell pepper, tomatoes, wine, oregano, sugar and salt; bring to a boil. Reduce heat and simmer, covered, until the vegetables are softened and the flavors are well developed, about 30 minutes.
3. Return the sliced chicken to the Dutch oven and briefly heat through. Stir in the cooked penne, basil and cheese.

Enjoy!