Mexican Lasagna

Mexican Lasagna

Serves 6

Preset Oven 375^o

Prep Time: 15 minutes

Cook Time: 45 minutes

Estimated Values per Serving (not including sour cream):

Calories: 285                        Fat: 4 grams                          Points: 6

Ingredients:

½ cup onion – chopped

2 cloves garlic – minced

½ pound ground turkey breast meat

½ pound ground 93% lean beef

1 package taco seasoning

1 jar chili sauce

5 small soft tortillas

¼ cup low fat grated Mexican cheese

Gat free sour cream for serving (optional)

Sauce Ingredients:

¾ cup skim milk

1 tablespoon flour

¾ cup low fat grated Mexican cheese

Directions:

1. Heat a large skillet on medium heat and spray with cooking spray.  Add onion and sauté for 5 minutes until soft and browned.
2. Add garlic and cook for 1 minute.  Add ground turkey and beef and sauté for about 7 minutes until browned.
3. Mix taco seasoning with chili sauce in a small bowl then add to meat mixture.  Cook for about 5 minutes.  Remove from heat and set aside.
4. Prepare cheese sauce:
5. In a small bowl, whisk together milk and flour.  Add to a small saucepot and heat on medium, stirring constantly, until mixture is thick and bubbly.
6. Remove from heat and stir grated cheese until cheese is melted.
7. To assemble:
8. Cut tortillas into 2-inch thick strips.  Spray a 9 X 9-inch baking dish with cooking spray.  Line the bottom of the baking dish with half of the tortilla strips so that they cover the bottom completely.
9. Spoon half of the meat mixture on top of the tortillas.  Pour cheese sauce on top.

10. Add the final layer of tortilla strips on top of the cheese mixture.

11. Spoon the remaining meat on top.

12. Sprinkle the ¼ cup reserve grated cheese on top of the meat mixture.

13. Bake, covered, for 30 minutes.  Then remove the cover and bake another 15 minutes until the cheese has melted.

Pumpkin Parfaits welcome in the autumn season

When I think of fall arriving, I think of changing leaves, acorns dropping from trees and pumpkins blooming.  What better way to celebrate the coming season then with a festive dessert?

Pumpkin Parfaits

Pumpkin Parfatis

Serves 8

Prep Time: 10 minutes

Cook Time: 7 minutes

Chill Time: 2 – 4 hours

Estimated Values per Serving (not including whipped topping):

Calories: 235                        Fat: less than 1 gram           Points: 4

Ingredients:

1 teaspoon cornstarch

2 teaspoons water

1 cup unsweetened canned pumpkin

½ cup fat free half and half + 2 tablespoons

½ cup brown sugar

¼ cup maple syrup

2 teaspoons cinnamon

½ teaspoon ground ginger

½ teaspoon nutmeg

¼ teaspoon salt

2 teaspoons vanilla extract – separated

1 cup marshmallow fluff

½ cup graham cracker crumbs

Whipped cream or whipped topping for serving (optional)

Directions:

1. In a small mixing bowl, mix together cornstarch and water and set on the side.
2. In a medium saucepot, combine half and half, sugar, maple syrup, cinnamon, ginger, nutmeg and salt.
3. Cook mixture on medium heat, whisking constantly for about 5 minutes, until bubbly.
4. Add cornstarch mixture, reduce heat and cook for another 2 minutes.  Remove from heat, stir in 1 teaspoon vanilla and cool.
5. While pudding is cooling, combine marshmallow fluff and 2 tablespoons half and half in a small saucepot.   Heat on medium, stirring constantly until marshmallow fluff has melted.
6. Remove from heat and stir in 1 teaspoon vanilla.
7. To Assemble: Spoon in about 1- 2 tablespoons of pudding on the bottom of 8 – 4 ounce mini dessert cups.  Spoon a little of the marshmallow sauce on top then about 1 tablespoon of the graham cracker crumbs.
8. Top each cup with remaining pudding.
9. Refrigerate at least 2 hours.

10. Right before serving top with whipped cream if desired.

Roasted Sweet Potatoes

Roasted Sweet Potatoes

Serves 6

Preheat oven 425^o

Roasted Sweet Potatoes

Prep Time: 10 minutes

Cook Time: 20 minutes

Estimated Values per Serving:

Calories: 150                        Fat: 1 gram                            Points: 3

Ingredients:

3 large sweet potatoes – peeled

1 tablespoon low calorie butter spread – melted

1 tablespoon sugar

1 teaspoon cinnamon

½ teaspoon nutmeg

Pinch of salt

2 tablespoons honey

2 tablespoons maple syrup

Directions:

1. Dice potatoes into 1 inch cubes and place into a large mixing bowl.
2. Pour in melted butter and toss.  Sprinkle sugar, cinnamon, nutmeg and salt and toss.
3. Spray a large baking pan with cooking spray and spread the potatoes in a single layer.
4. Roast 20 – 25 minutes until potatoes are soft.
5. Combine honey and maple syrup and heat in a microwave safe bowl for 30 seconds.
6. Pour syrup on top of hot potatoes and gently toss.

Korean Chicken BBQ

Korean Chicken BBQ

Korean Chicken BBQ

Serves 4

Prep Time: 45 minutes

Cook Time: 20 minutes

Estimated Values per Serving:

Calories: 195                        Fat: 5 grams                          Points: 4

Ingredients:

1 pound boneless/skinless chicken breasts

2 tablespoons sugar

4 tablespoons soy sauce

4 tablespoons minced green onions

2 teaspoons minced garlic

1 teaspoon minced ginger

Dash of pepper

1 tablespoon toasted sesame seeds

1 tablespoon sake (or white wine)

1 tablespoon sesame oil

Directions:

1. Cut chicken breasts half so that they are half the width.
2. In a medium bowl, whisk together sugar, soy sauce, green onions, garlic, ginger, pepper, sesame seeds, sake and sesame oil.
3. Pour marinade over chicken and let stand for 20 – 50 minutes.
4. Heat a large grill pan on high heat and spray with cooking spray.  Add chicken breast meat and grill for 5 – 7 minutes on each side until cooked.
5. Serve hot.

Ravioli Lunchalicious and Light

Ravioli Lunchalicious and Light

Ravioli Lunchalicious and Light

Serves 1

Prep Time: 10 minutes

Cook Time: 5 – 7 minutes

Estimated Values per Serving:

Calories: 375                        Fat: 7 grams                          Points: 4

Ingredients:

10 mini cheese ravioli

1/3 cup tomato sauce (jarred or homemade)

¼ cup cucumber slices

1 tablespoon fat free Ranch dressing

½ serving apple streusel (recipe below)

Directions:

1. Boil a pot of water and cook ravioli as per package directions.
2. Drain and cool ravioli.
3. Using a 3 section container, spoon tomato sauce on the bottom of the largest section of the container and then spoon ravioli on top.
4. Place sliced cucumbers in another section of container and pour dressing on top.
5. Place cooled apple crisp in third section of container.

Apple Streusel

Serves 6

Preheat oven 375^o

Prep Time: 10 minutes

Bake Time: 45 minutes

Estimated Values per Serving:

Calories: 225                        Fat: 5 grams                          Points: 4

Filling Ingredients:

3 apples – peeled and diced

¼ cup sugar

1 teaspoon flour

1 teaspoon cinnamon

¼ teaspoon allspice

¼ teaspoon nutmeg

Streusel Topping:

1 cup flour

1/3 cup brown sugar

1 teaspoon cinnamon

1/3 cup low calories butter spread – melted

Directions:

1. In a medium bowl, mix together apples, sugar, flour, cinnamon, allspice and nutmeg.
2. Spray a baking dish with cooking spray and spoon in apple mixture.
3. In a separate bowl, whisk together flour, sugar and cinnamon.  Pour in melted butter and mix until combined.
4. Spoon streusel crisp on top of apple mixture and bake for 45 minutes.
5. Serve hot or cool to room temperature.

Taco/Nacho Lunchalicious and Light

Taco/Nacho Lunchalicious

Taco/Nacho Lunchalicious

Serves 1

Prep Time: 5 minutes

Cook Time: 10 – 14 minutes

Estimated Values per Serving:

Calories: 400                        Fat: 10 grams                        Points: 6

NOTE: The remaining taco meat can be frozen until needed.

Ingredients:

½ pound (8 ounces) ground turkey breast meat

½ pound (8 ounces) lean ground beef (at least 93% lean)

1 packet taco seasoning

Shredded lettuce (optional)

2 tablespoons grated low fat Mexican cheese

10 baked nacho chips or 1 small soft tortilla

1 small apple – cut into pieces

1 – 2 teaspoons honey

Directions:

1. Mix together ground turkey and beef.
2. Heat a skillet on medium high heat, spray with cooking spray and cook meat 5 – 7 minutes until browned.
3. Prepare taco seasoning as per the package directions and add to meat.  Cook 2 – 3 minutes until sauce is slightly thickened.
4. Place lettuce in large part of the container with about 3 ounces of meat on top.  Freeze the remaining meat until later.  Sprinkle cheese on top.
5. Place nacho chips or roll up tortilla so that it fits in another part of the container.
6. In a small mixing bowl, mix together honey and apples.  Spoon into the third section of container.
7. Cover and refrigerate until ready to serve.

Hamburger Slider Lunchalicious & Light

Hamburger Slider Lunchalicious

Serves 1

Prep Time: 5 minutes

Cook Time: 10 – 14 minutes

Estimated Values per Serving:

Calories: 310                        Fat: 8 grams                          Points: 5

NOTE: The remaining burgers are frozen until needed.

Ingredients:

½ pound (8 ounces) ground turkey breast meat

½ pound (8 ounces) lean ground beef (at least 93% lean)

1 slider roll

1 slice low fat cheese

1 orange – sliced

Pickles (optional)

Directions:

1. Mix together ground turkey and beef.  Form 8 – 2 ounce burgers that are the size of the slider roll.  Freeze 7 of the burgers until ready to use.
2. Heat a small skillet on medium high heat, spray with cooking spray and cook 1 burger for 5 – 7 minutes on each side until cooked to medium temperature.
3. Place slider roll into container and place burger on top.  Place sliced cheese on top of the other side of the slider roll (to prevent melting the cheese).
4. In a small mixing bowl, mix together honey and apples.  Spoon into another part of container.
5. Add pickles to the third part of container if using.
6. Cover and refrigerate until ready to serve.

Sausage and Broccoli Rabe with Polenta

Broccoli rabe is a very nutritious vegetable but tends to be a little bitter.  If your family doesn’t like the taste of broccoli rabe, you can substitute it with escarole or spinach instead.

Sausage and Broccoli Rabe with Polenta

Sausage and Broccoli Rabe with Polenta

Serves 4

Prep Time: 15 minutes

Cook Time: 20 minutes

Estimated Values per Serving:

Calories: 390                               Fat: 9 grams                            Points: 6

Ingredients:

1 cup instant polenta

½ cup grated parmesan cheese

1 onion – chopped

2 cloves garlic – minced

½ cup white wine

12 ounce package sun dried tomato chicken sausage

1 bunch broccoli rabe – stems removed and chopped*

1 – 28 ounce can diced tomatoes

Salt and pepper to taste

Directions:

1. Cook polenta as the labels directs.  Remove from heat, stir in parmesan cheese and cover to keep warm.
2. Remove casing from chicken sausage and chop, set aside until ready to sauté.
3. Heat a large skillet on medium heat and spray with cooking spray.  Add onion and sauté for 5 minutes, covered, until soft and browned.  Add garlic and cook for 1 minute.  Add wine and cook until liquid is absorbed.
4. Add sausage and sauté for about 5 minutes until browned.
5. Add broccoli rabe, cover and sauté for about 6 minutes until tender.  Add tomatoes and salt and pepper to taste.
6. Cover, lower heat and simmer for about 7 – 10 minutes.
7. Spoon polenta onto a serving platter and then spoon sausage and broccoli rabe on top and serve.

*NOTE: Escarole or spinach can be substituted for broccoli rabe.  If cooking with spinach, add it at the very end of the dish after simmering to prevent overcooking.

Roast Pork with Cabbage

Make Ahead Tip:

– Assemble dish the morning of or night before, refrigerate and roast in the oven for 45 minutes.  All your prep work and most of your cleanup is done; just cook and serve.  Nice and easy, that’s a good deal for a weeknight.

Enjoy!

For those who like sweet and spicy:

Roast Pork with Cabbage

Roast Pork with Cabbage

Serves 4

Preheat oven 350^o

Prep Time: 10 minutes

Bake Time: 45 minutes

Estimated Values per Serving:

Calories: 310                        Fat: 9 grams                          Points: 6

Ingredients:

½ head small red cabbage – sliced thin

1 large onion – sliced thin

1 – 28 ounce can whole peeled tomatoes – chopped with juices reserved

½ cup ketchup

¼ cup water

¼ cup brown sugar

2 – 3 teaspoons Tabasco sauce

1 pound boneless pork loin roast

Salt and pepper to season

2 cloves garlic – minced

Directions:

1. Combine cabbage and onion and place in a large roasting pan.
2. In a medium bowl, stir together tomatoes and juice, ketchup, water, brown sugar and Tabasco sauce.  Pour sauce on top of cabbage and onions.
3. Rub garlic, salt and pepper on pork and place pork on top of cabbage and onion mixture.
4. Cover roasting pan and cook for 30 minutes.  Increase heat to 450^o, uncover roasting pan and cook for another 15 minutes until meat is browned, basting occasionally.
5. Remove roasting pan from oven, remove pork from pan and cover for 10 minutes before carving.
6. Spoon cabbage and onion mixture onto a serving platter and place pork on top.  Top pork with a bit of sauce and serve.

Pizza Lunch

Pizza Lunch

Pizza Lunch

Serves 6

Preheat oven 425o

Estimated Values per Serving:

Calories: 350                        Fat: 6 grams                          Points: 5

Ingredients:

1 package refrigerated pizza dough

¾ cup grated low fat mozzarella cheese

1 ½ cups tomato sauce (leftover or jarred)

Grapes (optional)

Directions:

1. Roll out pizza dough and cut 6 large or 12 small circles that will fit into the lunch container.
2. Bake pizza dough for 12 – 15 minutes until slightly browned.
3. Place pizza dough in the large part of the container and sauce and cheese in the other two.

NOTE: If you are not making this for 6, use 1 large (or 2 small crusts), 1/4 cup sauce and 2 tablespoons of cheese for each portion.  I froze the remaining crusts for another time.