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.
Showing posts with label comfort food. Show all posts
Showing posts with label comfort food. Show all posts
Monday, April 25, 2011
Thursday, January 20, 2011
Beer and Brat Stew
This is a delicious stew that helps chase the winter chills away. IT makes a lot, so plan on eating it for a few days. This recipe was inspired by one found on Foodnetwork.com by Emeril Lagasse.
Ingredients
3 (12 oz) bottles of dark beer
1 package (12oz or more) of Andouille sausage
1 package (12oz or more) of turkey bratwurst (you choose the flavor. I've used both smoked and hot and spicy before)
5 slices of turkey bacon
3 cups of yellow onion, diced
2 tbsp minced garlic
1 can of reduced sodium, 99% fat free chicken broth
1 1/2 lbs small red potatoes cut in halves and quarters
3 large carrots peeled and cut into disks
3 sprigs fresh thyme
2 bay leaves
3/4 tsp slat
1/2 tsp black pepper
1/2 tsp garlic powder
Sprinkle of red pepper flakes
Directions
-- Preheat oven to 350 degrees
-- pour two bottles of bear in a medium Dutch oven and bring to a boil
-- Peirce the sausage and brats and add to the beer. Turn the heat down and simmer 10 minutes
-- Remove sausage and cool slightly
-- Reserve the sausage-liquid in a bowl and set aside
-- Slice the sausage into disks once they are cooled
-- Add the bacon to the pan and cook over medium heat until crispy. Remove and set on paper towels to drain.
-- Add the brat to the bacon drippings in the pan and cook 2-3 minutes.
-- Add the onions to the pan and cook 5 minutes or so
-- Add the garlic and cook 30 seconds or so
-- Add the remaining sausage-liquid, beer, chicken broth, potatoes, carrots, and seasonings. Bring to a boil and cover.
-- Place the Dutch oven in the oven and back for 30 minutes. Remove the bay leaves and thyme and serve.
Nutritional Information
Bases on 12 hearty portions, each portion contains 256 calories, 9 grams of fat, 13.9 grams of protein, and 1.7 grams of fiber
Ingredients
3 (12 oz) bottles of dark beer
1 package (12oz or more) of Andouille sausage
1 package (12oz or more) of turkey bratwurst (you choose the flavor. I've used both smoked and hot and spicy before)
5 slices of turkey bacon
3 cups of yellow onion, diced
2 tbsp minced garlic
1 can of reduced sodium, 99% fat free chicken broth
1 1/2 lbs small red potatoes cut in halves and quarters
3 large carrots peeled and cut into disks
3 sprigs fresh thyme
2 bay leaves
3/4 tsp slat
1/2 tsp black pepper
1/2 tsp garlic powder
Sprinkle of red pepper flakes
Directions
-- Preheat oven to 350 degrees
-- pour two bottles of bear in a medium Dutch oven and bring to a boil
-- Peirce the sausage and brats and add to the beer. Turn the heat down and simmer 10 minutes
-- Remove sausage and cool slightly
-- Reserve the sausage-liquid in a bowl and set aside
-- Slice the sausage into disks once they are cooled
-- Add the bacon to the pan and cook over medium heat until crispy. Remove and set on paper towels to drain.
-- Add the brat to the bacon drippings in the pan and cook 2-3 minutes.
-- Add the onions to the pan and cook 5 minutes or so
-- Add the garlic and cook 30 seconds or so
-- Add the remaining sausage-liquid, beer, chicken broth, potatoes, carrots, and seasonings. Bring to a boil and cover.
-- Place the Dutch oven in the oven and back for 30 minutes. Remove the bay leaves and thyme and serve.
Nutritional Information
Bases on 12 hearty portions, each portion contains 256 calories, 9 grams of fat, 13.9 grams of protein, and 1.7 grams of fiber
Apple Pork Chops and Stuffing
So sorry for getting behind on this again, but having a baby changes your downtime a bit. It doesn't change the need for tasty, easy, and healthy meals though! Here are some new recipes for you to try. This was taken from a Kraft Foods magazine.
Ingredients
1 package of Chicken stuffing mix (like Stove Top)
1 can of sugar-free apple pie filling
4-6 lean, boneless pork chops (about 1 1/2 lbs)
Directions
--Heat oven to 375 degrees
--Prepare stuffing as directed
--Grease a 13x9 casserole dish or pan with cooking spray. Add apple filling
--Salt and pepper the pork chops on the apples. I also sprinkled some dried thyme.
-- Then place the prepared stuffing on the chops.
--Cover with foil and bake 25 minutes
--Remove foil and bake 10 more minutes until chops are cooked through (160 degrees).
Nutritional Information
Based on breaking down the recipe into four servings, each serving will have about 340 calories, 6.5 g of fat, 30 g protein, and 2.5 g fiber
Ingredients
1 package of Chicken stuffing mix (like Stove Top)
1 can of sugar-free apple pie filling
4-6 lean, boneless pork chops (about 1 1/2 lbs)
Directions
--Heat oven to 375 degrees
--Prepare stuffing as directed
--Grease a 13x9 casserole dish or pan with cooking spray. Add apple filling
--Salt and pepper the pork chops on the apples. I also sprinkled some dried thyme.
-- Then place the prepared stuffing on the chops.
--Cover with foil and bake 25 minutes
--Remove foil and bake 10 more minutes until chops are cooked through (160 degrees).
Nutritional Information
Based on breaking down the recipe into four servings, each serving will have about 340 calories, 6.5 g of fat, 30 g protein, and 2.5 g fiber
Thursday, June 17, 2010
2-Step Chicken 'n' Biscuits
This recipe isn't quite as low in fat as many of the others on this site, but it is still and easy-to-make comfort meal that is lower in calories and fat than a non "skinnied" version. The recipe was taken from Campbell's 4 Ingredients or Less cookbook.
Ingredients
1 lb boneless, skinless chicken breast cubed
1 10.25 oz can of fat-free cream of chicken soup
1 16 oz bag of frozen veggies (I used a California Melody mix, but you could use just about anything)
8 reduced-fat biscuits
Directions
1. Pre-heat oven and cook the biscuits.
2. Cook the chicken in a medium, non-stick skillet over med-high heat until browned.
3. Add the soup and veggies. Cover and cook over low for 5 minutes.
4. Serve the chicken mixture over split biscuits.
Nutritional Information
This recipe makes four regular servings or eight small servings. The calculations made were for a four-serving meal. Each serving would have about 586 calories, 15 g fat, 9.7 g fiber, and 39 g protein.
Ingredients
1 lb boneless, skinless chicken breast cubed
1 10.25 oz can of fat-free cream of chicken soup
1 16 oz bag of frozen veggies (I used a California Melody mix, but you could use just about anything)
8 reduced-fat biscuits
Directions
1. Pre-heat oven and cook the biscuits.
2. Cook the chicken in a medium, non-stick skillet over med-high heat until browned.
3. Add the soup and veggies. Cover and cook over low for 5 minutes.
4. Serve the chicken mixture over split biscuits.
Nutritional Information
This recipe makes four regular servings or eight small servings. The calculations made were for a four-serving meal. Each serving would have about 586 calories, 15 g fat, 9.7 g fiber, and 39 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.
Tuesday, April 6, 2010
Slow Cooker Chicken and Dumplings
This recipe was adapted from SARAAK's recipe found on WeightWatchers.com
If you are craving a comfort food, this is a good fix! It's also an instant-warm up on those chilly, rainy spring days.
Ingredients
1 1/2 lbs of boneless, skinless chicken breast
2 cans of 98% fat free cream of chicken soup (in a bind, you can substitute one of the two cans
for some other "cream of..." soup you have on hand)
1/2 cup diced carrots
1/2 cup diced green bell peppers
1/2 cup fresh or frozen green beans
1/2 cup fresh or frozen corn
2 soup cans of water
1- 7.5 oz container of Pillsbury reduced-fat buttermilk biscuits (or half of a regular container)
Directions
-Spray a skillet with non-stick cooking spray and brown the chicken breasts. Feel free to salt and pepper them to taste if you wish. Spray or line the slow cooker at the same time.
-Place the browned chicken in the slow cooker.
-Add the carrots, green beans, and green peppers to the same pan and saute until almost done.
-Add the sauteed veggies as well as the frozen corn to the slow cooker.
-Put the two cans of soup in the slow cooker as well as two full cans of water.
-Cook on high 4-5 hours or until the chicken shred easily and the sauce is combined and creamy.
-About 30 minutes before serving, cut up the 4 biscuits into quarters and add them to the slow cooker; allow them to cook for 30 minutes (no stirring needed).
Nutritional Information
The recipe makes 4 servings, and each serving will contain about 1 1/2 cups and 4 dumplings. Each serving has about 308 calories, 11 g fat, 3.3 g fiber, and 48 g protein.
If you are craving a comfort food, this is a good fix! It's also an instant-warm up on those chilly, rainy spring days.
Ingredients
1 1/2 lbs of boneless, skinless chicken breast
2 cans of 98% fat free cream of chicken soup (in a bind, you can substitute one of the two cans
for some other "cream of..." soup you have on hand)
1/2 cup diced carrots
1/2 cup diced green bell peppers
1/2 cup fresh or frozen green beans
1/2 cup fresh or frozen corn
2 soup cans of water
1- 7.5 oz container of Pillsbury reduced-fat buttermilk biscuits (or half of a regular container)
Directions
-Spray a skillet with non-stick cooking spray and brown the chicken breasts. Feel free to salt and pepper them to taste if you wish. Spray or line the slow cooker at the same time.
-Place the browned chicken in the slow cooker.
-Add the carrots, green beans, and green peppers to the same pan and saute until almost done.
-Add the sauteed veggies as well as the frozen corn to the slow cooker.
-Put the two cans of soup in the slow cooker as well as two full cans of water.
-Cook on high 4-5 hours or until the chicken shred easily and the sauce is combined and creamy.
-About 30 minutes before serving, cut up the 4 biscuits into quarters and add them to the slow cooker; allow them to cook for 30 minutes (no stirring needed).
Nutritional Information
The recipe makes 4 servings, and each serving will contain about 1 1/2 cups and 4 dumplings. Each serving has about 308 calories, 11 g fat, 3.3 g fiber, and 48 g protein.
Tuesday, March 9, 2010
Cornflake Baked Chicken
This is an oldy, but a goody. I remember my mom making a variation of this growing up, and my dad still raves about the cornflake chicken his older sister made growing up. If you are a big KFC fan, this is a healthy and tasty alternative. We have this at least once a month!
INGREDIENTS
1/2 cup flour
1/4 tsp salt
1/8 tsp cayenne pepper (or more to tast)
1/2 tsp garlic powder
1/4 tsp season salt
3 oz buttermilk (you can make this without having to buy it. Fill a 1 cup container with tbsp of lemon juice and fill the rest with milk. Stir. Let it sit for at least 5 minutes and you have buttermilk)
3/4 cup cornflakes, crushed (it usually takes me a little more because the cornflakes get a little soggy)
1 pound chicken cut into four pieces
DIRECTIONS
Preheat the oven to 365 degrees.
Coat an 8x8 glass dish with nonstick spray.
Combine the flower and seasonings in a shallow dish/bowl.
Place in the buttermilk in its own shallow dish as well as the cornflakes.
Coat each chicken piece one at a time. First, roll the chicken through the flour, dip in the milk, and then roll in the flakes. You may need to pat some of the flakes into the chicken depending on the size of the flakes.
Bake the chicken for about 30 minutes, or until the chicken is 160 degrees. Depending on the thickness of the chicken it can take anywhere from 20 minutes to 50 minutes.
We often serve it with baked potatoes/baked sweet potatoes and steamed green beans. It becomes a low-fat comfort meal :)
NUTRITIONAL INFORMATION
This makes 4 servings. Each serving is about 216 calories, 2 g of fat, 29 g of protein, and .8 g of fiber
INGREDIENTS
1/2 cup flour
1/4 tsp salt
1/8 tsp cayenne pepper (or more to tast)
1/2 tsp garlic powder
1/4 tsp season salt
3 oz buttermilk (you can make this without having to buy it. Fill a 1 cup container with tbsp of lemon juice and fill the rest with milk. Stir. Let it sit for at least 5 minutes and you have buttermilk)
3/4 cup cornflakes, crushed (it usually takes me a little more because the cornflakes get a little soggy)
1 pound chicken cut into four pieces
DIRECTIONS
Preheat the oven to 365 degrees.
Coat an 8x8 glass dish with nonstick spray.
Combine the flower and seasonings in a shallow dish/bowl.
Place in the buttermilk in its own shallow dish as well as the cornflakes.
Coat each chicken piece one at a time. First, roll the chicken through the flour, dip in the milk, and then roll in the flakes. You may need to pat some of the flakes into the chicken depending on the size of the flakes.
Bake the chicken for about 30 minutes, or until the chicken is 160 degrees. Depending on the thickness of the chicken it can take anywhere from 20 minutes to 50 minutes.
We often serve it with baked potatoes/baked sweet potatoes and steamed green beans. It becomes a low-fat comfort meal :)
NUTRITIONAL INFORMATION
This makes 4 servings. Each serving is about 216 calories, 2 g of fat, 29 g of protein, and .8 g of fiber
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