I used to make this skillet quite often when I had a sweetness craving that needed to be tamed. I "skinnied" this one up a little from the last time I made it. Unfortunately, I don't remember the source for this one. I've been making it off and on for years. I am guessing it came from Kraft.com because of the dressing in the recipe, but I'm not entirely sure. This one only takes about 5 minutes of prep and 15 minutes of cooking. It's a quick, easy, and tasty weeknight meal.
Ingredients
2 tsp extra virgin olive oil
2 medium bell peppers (you choose the colors) cut into chunks
2 cans of pineapple tidbits or chunks, drained
1/2 cup low-sodium chicken broth
1 1/2 tsp garlic powder
1 1/2 tsp ground ginger
1/2 cup fat free Catalina dressing
1 1/2 cups instant rice (make sure it is instant; I didn't check that the first time I made it. Oops!)
1 lb boneless, lean pork chops (you could use bone-in, but that may change the nutritional information)
**If this looks too sweet, sprinkle in some red pepper flakes**
Directions
-heat oil in skillet at medium heat
-place chops in skillet and season to taste; cook each side until browned (4 min each side or so)
-add fruit, veggies, broth, dressing, ginger, and garlic powder. Mix well and bring to boil. Takes about 5 minutes
-stir in rice and cover
-reduce heat and simmer for 5 minutes
-turn off heat and let sit for at least 5 minutes
-serve and enjoy!
Each serving is one chop and about a cup and a half of rice mixture
Nutritional Information
This makes four servings. Each serving has about420 calories, 4.9 grams of fat, 14.8 grams of fiber, and 33.7 grams protein
Showing posts with label bell pepper. Show all posts
Showing posts with label bell pepper. Show all posts
Tuesday, August 30, 2011
Monday, April 25, 2011
Creamy Tomato Skillet
This is a quick and easy comfort meal. You would never believe it is low fat by the taste of it! Also, you can determine the level of heat. This was adapted from a similar recipe at Kraftfoods.com. Enjoy!
Ingredients
2 8 oz cans of tomato sauce (low sodium if you can find it)
4 oz of neufchatel (cream cheese alternative)
1/4 cup of light Zesty Italian dressing (I like Kraft's)
1 lb boneless, skinless chicken breast cut into bite-sized pieces
1 small onion, chopped
4 cups cooked whole wheat rotini (about 2 1/2 cups dry)
1 large bell pepper, diced
1 can (14.5 oz) diced tomatoes (the Italian one with herbs is tasty!)
1-2 tbsp minded garlic (to taste)
1 tsp crushed red pepper flakes
Directions
-- Prepare the pasta.
-- Blend tomato sauce and cheese in blender (or Magic Bullet) until smooth
-- Heat dressing in a large skillet on med-high heat.
-- Add chicken and onions. Salt and pepper to taste. Cook 8 min, or until chicken is evenly browned. Stir/Toss occasionally.
-- Add tomato sauce mixture and all remaining ingredients.
-- Simmer on medium heat 5 minutes, or until the chicken is done. Remember to stir occasionally.
Nutritionally information
This makes 4 servings. Each serving has about 447 calories, 11 grams of fat, 11 grams of fiber, and 37 grams of protein.
Ingredients
2 8 oz cans of tomato sauce (low sodium if you can find it)
4 oz of neufchatel (cream cheese alternative)
1/4 cup of light Zesty Italian dressing (I like Kraft's)
1 lb boneless, skinless chicken breast cut into bite-sized pieces
1 small onion, chopped
4 cups cooked whole wheat rotini (about 2 1/2 cups dry)
1 large bell pepper, diced
1 can (14.5 oz) diced tomatoes (the Italian one with herbs is tasty!)
1-2 tbsp minded garlic (to taste)
1 tsp crushed red pepper flakes
Directions
-- Prepare the pasta.
-- Blend tomato sauce and cheese in blender (or Magic Bullet) until smooth
-- Heat dressing in a large skillet on med-high heat.
-- Add chicken and onions. Salt and pepper to taste. Cook 8 min, or until chicken is evenly browned. Stir/Toss occasionally.
-- Add tomato sauce mixture and all remaining ingredients.
-- Simmer on medium heat 5 minutes, or until the chicken is done. Remember to stir occasionally.
Nutritionally information
This makes 4 servings. Each serving has about 447 calories, 11 grams of fat, 11 grams of fiber, and 37 grams of protein.
Thursday, September 2, 2010
Firecracker Chicken Stir-fry
This is a really quick and tasty dinner! Don't be turned off by the name. You make it as much of a "firecracker" as you want based on the crushed red pepper flakes. This recipe was taken from a Kraft Foods & Family magazine.
Ingredients
1 tbsp olive oil
1 lb boneless, skinless chicken breast cut into strips
4 cloves of garlic, minced
1 red bell pepper, cut into strips
1 cup of snow peas or sugar-snap peas
1 cup prepared broccoli (optional)
1/3 cup Light Asian Toasted Sesame Dressing
1/4 tsp crushed red pepper flakes
2 cups hot, prepared white rice
Directions
-Heat oil in a nonstick skillet on med-high heat
-Add chicken and garlic to pat and cook for about 5 min, until chicken is evenly browned
-Add veggies to the pan and cook 3-4 minutes, until peppers are crisp and tender and the chicken is done
-Add water chestnuts, dressing and flakes. Cook about 2 minutes until everything is heated through.
-Serve over white rice
Nutritional Information
This makes four servings. Each serving has approximately 356 calories, 9 g of fat, 3.4 g fiber, and 27.2 g protein
Ingredients
1 tbsp olive oil
1 lb boneless, skinless chicken breast cut into strips
4 cloves of garlic, minced
1 red bell pepper, cut into strips
1 cup of snow peas or sugar-snap peas
1 cup prepared broccoli (optional)
1/3 cup Light Asian Toasted Sesame Dressing
1/4 tsp crushed red pepper flakes
2 cups hot, prepared white rice
Directions
-Heat oil in a nonstick skillet on med-high heat
-Add chicken and garlic to pat and cook for about 5 min, until chicken is evenly browned
-Add veggies to the pan and cook 3-4 minutes, until peppers are crisp and tender and the chicken is done
-Add water chestnuts, dressing and flakes. Cook about 2 minutes until everything is heated through.
-Serve over white rice
Nutritional Information
This makes four servings. Each serving has approximately 356 calories, 9 g of fat, 3.4 g fiber, and 27.2 g protein
Sausage Potato Packets
Sorry for the delay. Summer kept me pretty busy and left me with little time on the Internet. Here's something super easy and tasty to help make up for it! You can make it as spicy or sweet as you like.
Ingredients
4 pieces of aluminum foil approx. 12 in by 18 in
1 14-16 ounce package of Italian (sweet or hot) turkey sausage cut into 1/4 in think slices
1 1/3 lb of potatoes (baby reds or yukon gold) cut into 1/2 in cubes
1 med. green bell pepper cubed
1 27 oz jar of spaghetti sauce of your choice (I say the more garlic the better!)
1/2 tsp salt
1/2 tsp black pepper
Directions
-Heat oven or grill to 450 degrees
-Spray foil with nonstick spray
-Combine sausage, potatoes, gr pepper, sauce, and salt in a large bowl. Toss to coat.
-Center 1/4 of the mixture on to each foil piece
-Bring to sides to the middle and roll/fold down. Do the same to the ends.
-Bake 25-30 minutes in the oven, or leave on the grill for 20 minutes. No need to flip!
Nutritional information
This recipe makes 4 servings. Each serving has about 420 calories, 14 g of fat, 2.6 g fiber, and 26.3 g fiber.
Ingredients
4 pieces of aluminum foil approx. 12 in by 18 in
1 14-16 ounce package of Italian (sweet or hot) turkey sausage cut into 1/4 in think slices
1 1/3 lb of potatoes (baby reds or yukon gold) cut into 1/2 in cubes
1 med. green bell pepper cubed
1 27 oz jar of spaghetti sauce of your choice (I say the more garlic the better!)
1/2 tsp salt
1/2 tsp black pepper
Directions
-Heat oven or grill to 450 degrees
-Spray foil with nonstick spray
-Combine sausage, potatoes, gr pepper, sauce, and salt in a large bowl. Toss to coat.
-Center 1/4 of the mixture on to each foil piece
-Bring to sides to the middle and roll/fold down. Do the same to the ends.
-Bake 25-30 minutes in the oven, or leave on the grill for 20 minutes. No need to flip!
Nutritional information
This recipe makes 4 servings. Each serving has about 420 calories, 14 g of fat, 2.6 g fiber, and 26.3 g fiber.
Wednesday, June 9, 2010
Healthy Chicken Bake
This is a healthy, easy, one-dish meal that the whole family should like. It is adapted from a similar recipe created by Kraftfoods.com. If you have other veggies in the fridge that need to be used up, the recipe is pretty flexible to changes.
INGREDIENTS
1 1/2 lbs of skinless, boneless chicken breast
3 medium potatoes cubed
3 medium carrots chopped roughly
1 medium sweet onion chopped
3-4 garlic cloves chopped
1/2 cup chopped green bell pepper
3/4 cup of Fat-Free Zesty Italian Dressing
2 tbsp grated Parmesan cheese
DIRECTIONS
-Preheat oven to 400 degrees
-Spray a 13x9 glass casserole dish with no-stick spray
-First, place chicken in the dish. Season with salt and pepper to taste. I also include garlic powder.
-Arrange potatoes, carrots, onion, garlic, and bell pepper on top of and around the chicken.
-Drizzle the dish with dressing
-Sprinkle with the Parmesan cheese
-Bake for 45 min to and hour, until the chicken is cooked through.
This recipe makes 4 to 6 servings depending on whether you want include a bread or salad. The following information was calculated based on four servings. Each serving has about 375 calories, 4.6 g fat, 5.3 g fiber, and 46.2 g protein.
INGREDIENTS
1 1/2 lbs of skinless, boneless chicken breast
3 medium potatoes cubed
3 medium carrots chopped roughly
1 medium sweet onion chopped
3-4 garlic cloves chopped
1/2 cup chopped green bell pepper
3/4 cup of Fat-Free Zesty Italian Dressing
2 tbsp grated Parmesan cheese
DIRECTIONS
-Preheat oven to 400 degrees
-Spray a 13x9 glass casserole dish with no-stick spray
-First, place chicken in the dish. Season with salt and pepper to taste. I also include garlic powder.
-Arrange potatoes, carrots, onion, garlic, and bell pepper on top of and around the chicken.
-Drizzle the dish with dressing
-Sprinkle with the Parmesan cheese
-Bake for 45 min to and hour, until the chicken is cooked through.
This recipe makes 4 to 6 servings depending on whether you want include a bread or salad. The following information was calculated based on four servings. Each serving has about 375 calories, 4.6 g fat, 5.3 g fiber, and 46.2 g protein.
Wednesday, April 14, 2010
Stuffed Peppers in the Slow Cooker
This recipe is a favorite in our house! It takes a little bit of prep time, but it is worth it!
Ingredients
12 oz ground turkey burger (browned/cooked)
4 large green bell peppers
10 oz frozen niblet corn
8 oz can of tomato sauce
3 (or more) cloves of fresh garlic, minced
1/2 cup chopped onion (I prefer sweet)
1/2 tsp Worcestershire sauce
1 tsp black pepper
2 tsp (or more) ketchup
Directions
-Chop off the tops of the peppers and clean them out of seeds
-Combine all ingredients in a large bowl except for the peppers and the ketchup. If you like bell peppers, feel free to chop the tops and add them to the bowl.
-Stuff the peppers with the mixture until they are VERY full
-Pour 2-3 tbsp of water into the stone wear of the slow cooker (depending on its size)
-Drizzle ketchup over the tops of the peppers
-Cook on low 7-9 hours or high 3-5 hours
Nutritional Information
I like serving my pepper with a half of a cup of rice. The rice is not included in the calculations. Each pepper has about 254 calories, 8 g fat, 8.9 g fiber, and 19.7 g protein.
Ingredients
12 oz ground turkey burger (browned/cooked)
4 large green bell peppers
10 oz frozen niblet corn
8 oz can of tomato sauce
3 (or more) cloves of fresh garlic, minced
1/2 cup chopped onion (I prefer sweet)
1/2 tsp Worcestershire sauce
1 tsp black pepper
2 tsp (or more) ketchup
Directions
-Chop off the tops of the peppers and clean them out of seeds
-Combine all ingredients in a large bowl except for the peppers and the ketchup. If you like bell peppers, feel free to chop the tops and add them to the bowl.
-Stuff the peppers with the mixture until they are VERY full
-Pour 2-3 tbsp of water into the stone wear of the slow cooker (depending on its size)
-Drizzle ketchup over the tops of the peppers
-Cook on low 7-9 hours or high 3-5 hours
Nutritional Information
I like serving my pepper with a half of a cup of rice. The rice is not included in the calculations. Each pepper has about 254 calories, 8 g fat, 8.9 g fiber, and 19.7 g protein.
Friday, February 26, 2010
Sweet and Sour Shrimp
This is a very filling meal low in fat and high in protein. I add a .JPG)
1/2 cup of rice to each serving; the rice isn't included in the recipe or nutritional information, though. This recipe is also "meatless" for those of us who need a tasty alternative to fish sticks this time of year.
Ingredients
1 cup thinly-sliced carrots
1 cup julienned green peppers
1 tsp fresh ginger
1 cup pineapple chunks (reserve 1/4 cup of the juice for later)
12 large shrimp (frozen or fresh and cleaned)
2 tbsp reduced-sodium soy sauce
1 tbsp brown sugar (unpacked)
1 tbsp corn starch
1 tbsp apple cider vinegar
3/4 cup watercress
Directions
In a 9x9 microwaveable dish combine the carrots, gr. peppers, watercress, ginger, and 2 tbsp of water. Cover with plastic wrap and create a few vents. Microwave on high 2-2 1/2 minutes until the veggies are soft.
Now, stir the pineapple into the 9x9 dish. Also arrange the shrimp on top (either frozen or fresh). Re-cover and cook on high for 4 minutes (or until the shrimp is done). Set aside and try to keep warm.
Ina small dis, combine the soy sauce, sugar, corn starch, vinegar, and pineapple juice. Also add a 1/4 cup of water. Stir until it is all dissolved. Microwave the small dish 3 1/2 minutes on high. Stir once about half way through.
Pour the sauce onto the shrimp and veggie mixture and stir.
I serve mine with 1/2 cup of rice per serving.
Nutritional Information
Makes 4 servings. Each serving has about 110 calories, .5 g fat, 1 g fiber, and 4 g protein.
.JPG)
1/2 cup of rice to each serving; the rice isn't included in the recipe or nutritional information, though. This recipe is also "meatless" for those of us who need a tasty alternative to fish sticks this time of year.
Ingredients
1 cup thinly-sliced carrots
1 cup julienned green peppers
1 tsp fresh ginger
1 cup pineapple chunks (reserve 1/4 cup of the juice for later)
12 large shrimp (frozen or fresh and cleaned)
2 tbsp reduced-sodium soy sauce
1 tbsp brown sugar (unpacked)
1 tbsp corn starch
1 tbsp apple cider vinegar
3/4 cup watercress
Directions
In a 9x9 microwaveable dish combine the carrots, gr. peppers, watercress, ginger, and 2 tbsp of water. Cover with plastic wrap and create a few vents. Microwave on high 2-2 1/2 minutes until the veggies are soft.
Now, stir the pineapple into the 9x9 dish. Also arrange the shrimp on top (either frozen or fresh). Re-cover and cook on high for 4 minutes (or until the shrimp is done). Set aside and try to keep warm.
Ina small dis, combine the soy sauce, sugar, corn starch, vinegar, and pineapple juice. Also add a 1/4 cup of water. Stir until it is all dissolved. Microwave the small dish 3 1/2 minutes on high. Stir once about half way through.
Pour the sauce onto the shrimp and veggie mixture and stir.
I serve mine with 1/2 cup of rice per serving.
Nutritional Information
Makes 4 servings. Each serving has about 110 calories, .5 g fat, 1 g fiber, and 4 g protein.
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