Posted in Casserole, Easy, Main Courses, Poultry, Sauces

Chicken & Broccoli Casserole


It’s been too long since I have given you a new exciting recipe to try.  I hope to be posting more often again.  Here is a very tasty dish from tonight that the family really enjoyed.  The best thing is that it is a complete meal with veggies already included.

Enjoy!!

Chicken & Broccoli Casserole

Serve 6

Preheat oven 375o

Estimated Values per serving:

Calories = 300                                              Fat = 8 grams

Ingredients:

1 ½ broccoli

1 ½ pounds cooked skinless/boneless chicken breast – cut into bite sized pieces

1 tablespoon canola oil

¼ cup onion – chopped

2 cloves garlic

¼ cup sherry

3 – 4 dashes Worcestershire sauce

¼ cup flour

1 cup skim milk

6 ounces grated low fat cheddar cheese

Salt and pepper to taste

¼ cup bread crumbs

¼ cup parmesan cheese

Directions:

  1. Bring a large saucepan of water to boil.  Add broccoli and cook for about 3 minutes.  Drain and rinse with cold water.  Add to a large bowl with cooked chicken and toss.
  2. Coat a 9-by-13 inch baking dish with cooking spray and set aside.
  3. Heat a skillet on medium heat, coat with cooking spray, add oil and chopped onion.  Cooke 3 – 5 minutes until tender.  Add garlic and cook for an additional 1 minute.  Add sherry, scraping any pieces from the pan an cook until almost all the liquid has evaporated.
  4. In a small bowl, whisk together milk, broth and flour then add to skillet.  Cook for 3 minutes, stirring constantly until mixture is bubbly and has thickened.  Remove from heat and add Swiss cheese, stirring until all the cheese has melted.
  5. Pour cheese sauce into mixing bowl with chicken and broccoli, adding salt and pepper to taste and toss until well coated.
  6. Spoon mixture into prepared baking dish.
  7. Mix the bread crumbs and parmesan cheese together then sprinkle on top.
  8. Bake for 30 minutes or until browned on top.
Posted in Bake, Breakfast, Easy, Quick Breads, Side Dishes, Uncategorized

Apple-Raisin Bread


Serves: 8

Preheat Oven 400o

Estimated calories per serving: 175

Fat grams: 2

Ingredients:

1 ½ cup flour

1 teaspoon cinnamon

½ teaspoon nutmeg

½ teaspoon allspice

1 teaspoon baking powder

½ teaspoon baking soda

¼ teaspoon salt

1/3 cup brown sugar

¼ cup egg substitute

¾ cup buttermilk

2 Tablespoons low calorie/fat butter spread

2 Tablespoons unsweetened apple sauce

½ cup raisins

1 large apple – cored, peeled and chopped

Directions:

  1. Spray loaf pan with cooking spray.
  2. In a large bowl, sift together flour, cinnamon, nutmeg, allspice, baking powder, baking soda and salt.  Stir in brown sugar.
  3. In a mixing bowl, mix buttermilk, egg substitute, apple sauce and butter spread.
  4. Fold dry ingredients into buttermilk mixture, then mix in chopped apples and raisins.
  5. Bake 45 – 50 minutes until browned and a toothpick comes out clean when inserting.
  6. Let bread cool for 5 minutes, then remove from loaf pan and serve warm.
Posted in Easy, Salads, Vegetables

Southwest Corn Salad


Original Post 2011: Here’s a great summer BBQ side to try this holiday weekend.  It’s easy, quick & delicious.

Southwest Corn Salad

Serves 10

Prep Time: 10 minutes

Cook Time:  5 – 10 minutes

Refrigerate: 1 to 2 hours or overnight

Estimated Values per Serving:

Calories: 130                        Fat: 4 grams

Ingredients:

6 slices turkey or center cut (low fat) bacon

3 cups corn kernels

1 can (15.5 ounces) black beans – rinsed and drained

½ cup minced red onion

½ cup red or green bell peppers

1 can (4 ounces) chopped green chili peppers

¼ cup fresh cilantro – finely chopped

¼ cup canola oil

2 tablespoons lime juice

Few drops of Tabasco (optional)

Directions:

  1. Heat a skillet on medium high heat, coat with cooking spray and fry bacon for 5 – 7 minutes until browned.  Remove from heat and cool on paper towels.
  2. Crumble cooled bacon.
  3. In a small pot, boil ¼ cup water and add corn.  Cook until tender for about 5 minutes.  Rinse, drain and cool.
  4. In a large mixing bowl, combine corn, black beans, onions, bell peppers, chili peppers, cilantro  and bacon.
  5. In a small bowl, whisk together the oil, lime juice and Tabasco.  Pour on top of corn mixture and toss well.
  6. Cover and refrigerate for 1 to 2 hours.
Posted in Easy, Salads, Vegetables

Easy Italian Pasta Salad


Original Post September 2010: We had a family BBQ over the weekend and with our crazy schedule, I had to make a menu that takes minimal effort.  The night before I threw this together and it worked out really well.  Instead of trying to come up with a homemade salad dressing, I figured it’s easier to buy the salad dressing and just “jazz” it up a little with fresh basil & garlic.

If there are some ingredients that do not appeal to you, feel free to substitute.  Here are some ideas:

– grated parmesan instead of mozzerella

– Minced onion instead of garlic

– Chopped celery

– chopped tomatoes

Have fun with it because that’s what it’s all about…

Easy Italian Pasta Salad

Serves 16

Prep Time: 10 minutes

Cook Time: 8 minutes

Refrigerator: 2 hours

Ingredients:

8 ounces pasta

8 ounces Italian ham

1 can artichoke hearts – rinsed and drained

8 ounces roasted red peppers – drained and rinsed

¼ cup pitted calamata olives

1 cup low fat Italian salad dressing

2 cloves garlic – minced

½ cup low fat grated mozzarella cheese

¼ cup fresh basil – chopped

Directions:

  1. Bring a large pot of water up to a boil and add pasta.  Cook according to package directions then drain and rinse under cold water until the pasta is cool to the touch.
  2. While the pasta is cooking, chop the ham, artichoke hearts, red peppers and olives and spoon into a large mixing bowl.
  3. Add pasta, salad dressing, garlic and cheese.  Toss all ingredients together and refrigerate for at least 2 hours.
  4. Right before serving, chop fresh basil and toss.
Posted in Bake, Casserole, Easy, Main Courses, Poultry, Tips/Hints, Uncategorized

Southwest Chicken Casserole


I am always looking for light twists on typical dishes.  I will get inspiration from friends, cook books, magazines and TV shows and it is fun to take an otherwise fattening dish and make it light enough that I don’t feel bad about feeding it to my family.  The trick of course is to figure out a way to make it taste the same or better than the original dish.

Then there are those nights where I have nothing in mind and I jut start cooking with what I have.  Sometimes the dishes come out great and other times I am reluctant to feed it to my dog.  That is the fun and beauty of cooking….sometimes you never know what you are going to get!

Tonight’s dish was one of those dinners where I really didn’t have a plan, just some ingredients.  Looking back now I could have made this dish a little “lighter” but it was close enough and it was delicious.  I even had some Pillsbury Pizza dough which I formed and baked into little cups.  I then serve Nick and my portions in the cup.  Funny thing is they were gone so fast I didn’t take a picture!  Oh well next time.  Enjoy.

Southwest Chicken Casserole

Preheat oven 375o

Prep Time: 10 minutes

Cook Time: 45 minutes

Estimated values per serving:

Calories =   257                           Fat = 7 grams

Serves 6

Ingredients:

4 ounces low fat cream cheese – softened

1 tablespoon taco seasoning

1 ½ cups salsa

1 cup diced tomatoes from a can – drained

2 pounds boneless cooked chicken breast – cut into ½ inch pieces

1 cup low fat grated Mexican cheese mix

1 15-ounce can black beans – drained and rinsed

Directions:

1.    Beat cream cheese and taco seasoning on high speed until whipped.

2.    Fold in salsa, tomatoes, chicken, cheese and black beans.

3.    Coat a 12 by 8 inch casserole baking pan with cooking spray.  Spoon chicken mixture into casserole pan.

4.    Bake, covered, for 30 minutes then uncover and bake for an additional 15 minutes.

5.    Serve hot.

Posted in Beef, Easy, Main Courses, Rice, Slow Cook, Spices

Lowfat Beef Chili


It is winter time and what goes better on a cold, snowy night than a nice hot bowl of chili?  I put this recipe together with the idea of really enjoying a hearty meal that is light on the mid-section.  I did serve this with brown rice and although the rice adds calories, brown rice is much healthier then white rice so you can enjoy.  Stay warm and enjoy!

Low Fat Beef Chili

Serves 8

Prep Time: 15 minutes

Cook Time: 6 hours slow cooker or 2 hours stovetop cooking

Estimated values per serving:

Calories =   350 Fat =  6 grams

Ingredients:

1 onion – chopped

2 cloves garlic

1/4 cup Jack Daniels

2 – 2 ½ pounds London broil, cubbed

1 – 2 jalapenos peppers, seeded and minced

2 (12 ounce) jars chili sauce

1 can (28 ounces ) crushed tomatoes

2 – 3 dashes Tabasco sauce (optional)

1 tablespoon paprika

2 tablespoons chili powder

1 tablespoon onion powder

1 tablespoon garlic powder

1 teaspoon hickory smoke salt

1/2 teaspoon liquid smoke

1 teaspoon dried oregano

1 (15.5 ounces) can of red kidney beans or black beans

Directions:

1.    Heat a large pot on medium and coat with cooking spray.  Add beef and sauté for 5 minutes until browned. 

2. Add onions and saute for 5 minutes more then add garlic to sauté for 1 minute.  Add Jack Daniels and cook until liquid is absorbed.

3.    Add jalapenos, chili sauce, tomatoes, Tabasco sauce, paprika, chili powder, onion powder, garlic powder, hickory smoke salt, liquid smoke and oregano and stir.

4.    Once the mixture comes to a boil, you can lower the heat and keep on the stove to simmer for 2 hours, stirring occasionally, or transfer to a crock pot and set on high for 4 hours and low for an additional 2 hours.

5.    Stir in beans ½ hour before the chili will be served.  Serve hot.

Posted in Cooking Styles/Techniques, Easy, Main Courses, Poultry, Saute`, Spices, Vegetables

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.
Posted in Appetizers, Easy, Salads, Side Dishes, Vegetables, Vegetarian

“Nacho Cups”


Youtube – https://youtu.be/FiBkQ5pgHI8

Serves 6

Estimated calories per serving: 80

Fat grams: 4

Ingredients:

2 endive, with 12 leaves separated

1 can black beans, drained and rinsed

1 clove garlic, minced

1 teaspoon chili powder

Salt & pepper to taste

2 T. olive oil

Tabasco sauce

About ½ cup salsa

Directions:

  1. Arrange endive leaves on a platter and set aside.
  2. To make black bean dip: combine black beans with garlic, chili powder, olive oil, salt & pepper and a few dashes of tabasco sauce in a food processor.  Chop in food processor for 1 – 2 minutes, stopping to scrape the sides until well combined.
  3. Spoon black bean dip into each endive cup and top with a spoonful of salsa.
  4. Refrigerate for 30 minutes to 1 hour before serving.

Note: You will have extra black bean dip that you can serve with vegetables or tortilla chips

Posted in Braised, Easy, Main Courses, Poultry, Slow Cook

Chicken Cacciatore


YouTube – https://youtu.be/oM3xI4t6mLo

This is an Italian classic made light. Cacciatore means “hunter” in Italian. In cuisine, alla cacciatora refers to a meal prepared “hunter-style” with onions, herbs, usually tomatoes, often bell peppers, and sometimes wine. Cacciatore is popularly made with braised chicken or rabbit . Enjoy

Follow Delicious & Light on YouTube!

Posted in Appetizers, Bake, Breakfast, Easy, Eggs, Main Courses

Sausage & Spinach Frittata Squares


Sausage & Spinach Frittata Squares

Serves 6

Preheat oven 350o

Prep Time: 15 minutes

Bake Time: 45 – 50 minutes

Estimated Values per Serving:

Calories: 300                                                Fat: 8 grams

Ingredients:

½ tablespoon olive oil

1 onion – chopped

½ pound frozen spinach – thawed

3 Italian turkey sausage links

2 cups egg substitute

2 whole eggs

½ cup light sour cream

¼ cup grated parmesan cheese

1 cup grated mozzarella cheese

1 teaspoon dried basil

Directions:

  1. Heat skillet on medium heat, coat with cooking spray and add olive oil.  Add onions to the skillet and sauté for 3 – 5 minutes until tender and slightly browned.  Spoon onions into a large mixing bowl.
  2. Squeeze excess water from spinach and add to the bowl with onions.
  3. Remove sausage from their casings.  Heat skillet on medium high heat, coat again with cooking spray and add sausage meat.  While sautéing, break up sausage into small pieces.  Sauté sausage for 5 – 7 minutes until browned.  Add sausage to the same mixing bowl.
  4. Whisk together egg substitute, eggs and sour cream until well blended.  Pour egg mixture into bowl and add the cheeses and basil.  Stir ingredients together until well blended.
  5. Coat a 9X13-inch baking dish with cooking spray.  Pour egg mixture into baking dish and bake for 45 – 50 minutes until firm and browned.
  6. Remove from oven and cool for 5 – 10 minutes.
  7. Cut into squares and serve.