Sauteed String Beans with Fried Onions

This is a super simple recipe but a real family favorite I cook all year long. It will be great for your Thanksgiving dinner as it does not require oven space and is all done on the stove. I am sure you’ll love just as much as my family does.

Enjoy!!!

Serves 4

Prep time: 5 minutes

Cook time: 15 minutes

Estimated values per serving:

Calories = 50                                                Fat = 2

Ingredients:

1 pound (16 ounces) string beans – ends cut off

¼ cup fat free chicken broth

1 tablespoon low calorie butter spread – melted

1 teaspoon onion powder

Salt & pepper to taste

2 tablespoons packaged fried onions (store bought) – finely chopped

Directions:

1. Heat a large sauté pan on medium high, spray with cooking spray and add string beans and chicken broth.  Steam 3 – 5 minutes until string beans are tender. 
2. Add butter spread, onion powder and season with salt and pepper.  Cook, uncovered for 3 – 5 minutes longer.
3. Remove beans from heat, transfer to a serving platter and sprinkle fried onions on top.

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Apple Pie in a Cup or Mason Jar

Apple Pie in a Cup/Mason Jar

Serves 8

Preheat oven to 375^o

Estimated Calories per serving: 400

Grams of fat: 6

Filling Ingredients:

5 large apples, cored, peeled & cubed

1 teaspoon cinnamon

½ teaspoon allspice

¼ teaspoon ground cloves

¼ cup sugar

1 cup apple cider

2 Tablespoons corn starch

1 Tablespoon low calorie/fat butter spread

Crust Ingredients:

1 cup graham cracker crumbs

1 teaspoon cinnamon

6 ounces pitted dates

Streusel topping ingredients:

1 ½ cups flour

½ cup brown sugar

1 teaspoon cinnamon

½ cup melted low calorie/fat butter spread

8 clear plastic cups OR 8 6-ounce mason jars

Directions:

1. Make filling: In a large bowl, combine apples, cinnamon, all spice, cloves and sugar and mix with spoon until well combined.
2. Heat a large skillet on medium heat and melt 1 Tablespoon butter spread.  Add apples.
3. Combine apple cider and corn star and mix.  Add to skillet and cook until bubbly (about 5 minutes).  Lower heat and simmer for 10 – 15 minutes until apples are soft.
4. Once apples are cooked, allow to cool on stovetop until warm.
5. While apples are simmering, combine graham cracker crumbs, cinnamon and dates to a food processor.  Pulse, on and off, for several minutes until the mixture can be pressed and stays together.
6. In a bowl, mic together flour, brown sugar and melted butter spread.  Using a fork, mix well until incorporated well.

For Apple Pie in a Cup:

• Spread flour mixture onto a baking sheet and bake for 10 minutes.  Set aside and allow to cool.
• Spoon graham cracker/date crust in the bottom of each cup and press down on mixture until compacted
• Spoon cooled apple pie filling on top then sprinkle streusel topping on top of the filling.
• Serve warm

For Mason jar apple pie:

• Spoon graham cracker/date crust in the bottom of each mason jar and press down on mixture until compacted
• Spoon cooled apple pie filling on top then sprinkle streusel topping on top of the filling.
• Top each mason jar with streusel topping and bake in the oven for 15 minutes until apples are bubbly and streusel topping is slightly browned.

Asian Style Chicken and Broccoli

Serves 4

Estimated Calories per serving: 285

Fat Grams: 5

Ingredients:

4 cups broccoli, cut into pieces

4 split boneless, skinless chicken breasts, cut into bite sized pieces

1 teaspoon oil

2 cloves garlic, minced

½ cup teriyaki sauce

¼ cup hoisin sauce

1 Tablespoon hot chili sauce

Directions:

1. Add a couple of tablespoons of water to the broccoli in a microwave safe bowl and microwave for 2 – 3 minutes.  Strain water out of broccoli and set aside.
2. Heat pan on medium hit heat, add oil to pan and sauté chicken until browned and cooked through.  Add cooked chicken to broccoli, cover and set aside.
3. Add garlic to pan and cook for 1 minutes.  Add teriyaki sauce, hoisin sauce and chili sauce and cook until bubbly.
4. Add chicken and broccoli and stir until heated through.
5. Remove from pan and serve hot with rice, rice noodles or riced cauliflower.

Chicken with Ricotta and Spinach

Serves 6

Prep Time: 10 minutes

Cook Time: 25 minutes

Estimated Values per Serving:

Calories: 210                        Fat: 5 grams

Chicken with Ricotta and Spinach

Ingredients:

1 pound boneless/skinless chicken breast – cut into bite sized pieces

Salt and pepper to season chicken

1 package (10 ounces) frozen chopped spinach – thawed

½ cup fat free chicken broth

½ teaspoon onion powder

½ teaspoon garlic powder

1 cup fat free half and half

1 cup fat free ricotta cheese

½ cup grated parmesan cheese

Directions:

1. Season chicken with salt and pepper.  Heat a large skillet on medium high heat and coat with cooking spray.  Add chicken and sauté for 7 – 10 minutes until chicken is cooked through.
2. Squeeze excess water from thawed spinach and add to the skillet.  Add chicken broth, onion and garlic powder and cook until the liquid is absorbed (about 5 minutes).
3. In a small bowl, whisk together the half and half, ricotta cheese and parmesan cheese.  Reduce heat to medium low and add the cheese mixture, heat through until the sauce is warm and the cheese has melted.
4. Serve hot over pasta or rice.

Chicken Sauté in Sweet Wine Sauce

Chicken Sauté in Sweet Wine Sauce

Serves 6

Prep Time: 10 minutes

Cook Time: 30 minutes

Estimated values per serving:

Calories = 150                      Fat = 3 grams                        Points: 3

Chicken Sauté in Sweet Wine Sauce

Ingredients:

1 teaspoon thyme

½ teaspoon salt

½ teaspoon pepper

6 boneless/skinless chicken breasts

1 tablespoon olive oil

1 onion – chopped

2 cloves garlic – sliced

½ cup white wine

2 tablespoons cream sherry

1 cup chicken broth

Directions:

1. Combine thyme, salt and pepper and rub on both sides of each chicken breast. Heat a large skillet on medium high heat and coat with cooking spray.
2. Add chicken breast and cook for 5 – 7 minutes on each side until cooked through.  Remove chicken from skillet, cover and set aside.
3. Add olive oil to skillet then onion and sauté for 5 minutes until browned and tender.  Add garlic and sauté for an additional minute.  Add wine and sherry, scraping any pieces from skillet.  Cook liquid down until almost completely absorbed.
4. Add chicken broth and simmer for 5 – 7 minutes until reduced to half.  Add chicken breasts back to skillet with sauce and coat with sauce on both sides, simmering for 2 minutes.
5. Remove chicken breasts and place onto serving platter.  Pour sauce on top and serve.

Creamy Roast Chicken in Mushroom Sauce

My family was delighted at how delicious this was.  If you like creamy sauces and mushrooms, this is a must try.

My son hates mushrooms and even enjoyed it.  My husband dislikes cream sauces and enjoyed it too.  So it might be worth a try even if you don’t like creamy with mushrooms:)

Creamy Roast Chicken in Mushroom Sauce

Serves 4

Creamy Roast Chicken in Mushroom Sauce

Preheat oven 425^o

Prep Time: 15 minutes

Cook Time: 1hour and 15 minutes

Estimated values per serving:

Calories = 165                      Fat = 1 grams                        Points: 3

Ingredients:

1 ½ pounds chicken breast on the bone – skinned

1 large onion – chopped

½ cup celery – chopped

2 cloves garlic – minced

4 ounces shitake mushrooms – diced

½ cup white wine

½ cup cream sherry

2 cups chicken broth

2 bay leaves

2/3 cup fat free sour cream

Directions:

1. Arrange chicken pieces on a roasting pan and season with salt and pepper.  Roast chicken for 45 minutes, cover, and set aside.
2. Heat  a large deep on medium heat and spray with cooking spray.  Add onion and sauté for 5 minutes until browned.  Add mushrooms, raise the heat and cook for 3 minutes until lightly browned.  Add celery and cook another 3 minutes then add garlic and cook for about 1 minute.
3. Add wine and sherry and reduce until liquid is almost completely absorbed, scraping any pieces from the bottom of the skillet.
4. Add chicken broth and bay leaves and simmer for 15 minutes.  Add chicken to heat for about 5 minutes.
5. Remove chicken and place onto a serving platter.  Remove skillet form heat, add sour cream and stir until combined.  Heat for 2 minutes then pour sauce over chicken and serve.

Shrimp in Wine Sauce with Angel Hair Pasta

Shrimp in Wine Sauce with Angel Hair Pasta

Shrimp in Wine Sauce with Angel Hair Pasta

Serves 6

Prep Time: 10 minutes

Cook Time: 20 minutes

Estimated values per serving:

Calories = 320                      Fat = 5 grams                        Points: 6

Ingredients:

8 ounces high fiber angel hair pasta

1 ½ pound shrimp – peeled and deveined with tails removed

1 clove garlic – minced

1 tablespoon reduced calorie butter spread

1 8-ounce package sliced mushrooms

½ cup white wine

1 cup marinara sauce

4 8-ounce bottles of clam juice

1 cup Cannellini Beans

6 ounces baby spinach

½ cup grated parmesan cheese

Directions:

1. Boil a large pot of water and add pasta.  Cook for about 3 – 5 minutes, drain and rinse in cold water.  Keep pasta in a little cool water until ready to add to the sauce.
2. Heat large skillet on medium high heat, spray with cooking spray and add shrimp and garlic.  Sauté for 3 – 5 minutes until shrimp turns pink.  Remove from pan and cover to keep warm.
3. Add butter spread and mushrooms and sauté for 5 – 7 minutes until browned.  Add white wine and reduce by half.
4. Add sauce and clam juice and simmer for 5 minutes.  Add beans, spinach and cheese and cook for 1 minute until spinach is wilted.
5. Add back shrimp and toss in pasta that has been drained of water.  Toss to warm shrimp and pasta and then spoon onto serving platter.

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.

Garden Vegetables

Our dinner tonight is a classic Italian recipe that makes good use of our garden vegetables.  Giambotta is classically made with potatoes and I have included them in the recipe below.  However, you may notice that the picture is showing a vegetable stew over pasta.  This is because we did not have any potatoes in the house so I substituted with 8 ounces of penne.  You can do the same if you prefer. 

This is always a vegetarian meal but if your family likes to include meat at, this is a great accompaniment on top of grilled chicken breasts.

Enjoy!!

Giambotta

Italian Vegetables Stew (Giambotta)

Serves 8

Prep Time: 15 minutes

Cook Time: 30 minutes

Estimated Values per Serving (without bread and cheese):

Calories: 80                           Fat:  trace                               Points: 1

Ingredients:

1 large onion – chopped

1 bell pepper (green or red) – chopped

2 cloves garlic – minced

1 large (or 2 medium) zucchini – cut into 1 inch pieces

1 cup white wine

½ pound string beans

2 cans (28-ounces each) diced tomatoes

2 tablespoons fresh basil – chopped

1 teaspoon dried oregano

Salt and pepper to taste

2 potatoes – diced

Directions:

1. Heat a large saucepot on medium heat, spray with cooking spray and add onion.  Sauté onion for about 5 minutes until soft.  Add pepper and sauté.  Add garlic and sauté for 1 minute.
2. Add zucchini, wine and string beans and sauté for 5 minutes. 
3. Add tomatoes, basil, oregano and salt and pepper, cover and allow to simmer for 15 minutes.
4. Add potatoes and simmer for about 10 minutes longer or until potatoes are soft.
5. Serve with Italian bread and parmesan cheese on the side.

Fun with Figs Part 2

This recipe is very similar but a richer sauce that goes well with pork but would overpower chicken. 

PS: Sorry for the lack of pictures, I can’t seem to get the camera to work this evening.

Pork loin Medallions with Fig Sauce

Serves 4

Prep Time: 15 minutes

Cook Time: 30 minutes

Estimated Values per Serving:

Calories: 340                        Fat:7 grams                           Points: 7

Ingredients:

4 6-ounce boneless pork loin steaks

Salt and pepper

1/2 cup Balsamic vinegar

¼ cup fat free half and half

¼ cup honey

½ cup figs – stems removed and thinly sliced (about 3 figs)

2 tablespoons reduced calorie butter spread

Directions:

1. Pound pork until ½ in thick and season with salt and pepper.  Heat a sauté pan on medium high heat, spray with cooking spray and add chicken breasts.  Sauté for 7 – 10 minutes on each side until browned and cooked through.  Remove from pan and cover to keep warm.
2. In a saucepot, bring the balsamic vinegar to a boil over high heat. Boil until the vinegar has reduced by half, 4 to 5 minutes.
3. Once reduced, whisk in the half and half, honey, and sliced figs and cook for another 1 -2 minutes.   Remove from heat and stir in butter spread.
4. Arrange pork on a warm serving platter and drizzle with the fig sauce.