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 375^o

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.

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Chicken Cordon Bleu

YouTube: https://youtu.be/D96jxf5sqS0

A cordon bleu or schnitzel cordon bleu is a dish of meat wrapped around cheese, then breaded and pan-fried or deep-fried. Chicken, Veal or pork cordon bleu is made of veal or pork pounded thin and wrapped around a slice of ham and a slice of cheese, breaded, and then pan fried and baked. This recipe is made with a simple to make cheese sauce, which really compliments the chicken. Enjoy!!!

Serves 4

Preheat oven 375^o

Prep time: 20 minutes

Cook time: 30 – 45 minutes

Estimated Values per Serving:

Calories: 490                        Fat: 10 grams                   

Sauce Ingredients:

3 tablespoons flour

2 cups skim milk

¼ cup grated parmesan cheese

2 ounces thinly sliced reduced fat Swiss cheese

¼ teaspoon white pepper

Sauce Directions:

1. Whisk four and milk in a saucepan on medium heat for 5 – 7 minutes until thick and bubbly.
2. Remove from heat, add cheeses and pepper and stir until cheese is melted.  Cover and set aside.

Chicken Ingredients:

4 chicken cutlets (total of 1 ½ pounds or 24 ounces)

1 cup Italian bread crumbs

1 cup egg substitute

8 thinly sliced reduced fat Swiss cheese (3 ounces)

8 thinly sliced deli ham slices (6 ounces)

Directions:

1. Make sauce and cover to keep warm.
2. Pound each chicken cutlet until it is about ¼ inch thin (thinner is easier to roll).  Cut each in half for a total of 8 cutlets.
3. Cut deli ham meat into 8 slices and Swiss cheese into 8 slices.
4. Place a ham slice inside the chicken cutlet and then a slice of cheese.  Roll up each breast tightly.  Continue until all chicken cutlets are rolled with the cheese and ham inside.
5. Dip each in egg then roll in bread crumbs.
6. Heat a large non-stick skillet on medium high heat and spray with cooking spray.  Cook the rolled chicken cutlets for about 5 minutes on each side until browned.
7. Pour 2/3 sauce into an oven safe baking dish.  Place cutlets in a single layer on top of sauce then spoon remaining sauce on top.
8. Bake for 30 minutes covered then 5 – 10 minutes uncovered until bubbly and browned.
9. Serve hot.

TIPS FOR ROLLING CHICKEN CUTLETS:

1. You can use plastic wrap on the outside of the chicken cutlets when rolling to get a tight roll.  This will help from the chicken falling away from the ham and cheese center.
2. You can secure with toothpicks and remove after cooking in the skillet.

Chicken Parmesan with Zoodles

YouTube Video – https://youtu.be/3Lkn8Jsd-i8

Serves 4

Estimated Calories per serving = 335

Fat grams = 10

Preheat oven 375^o

Ingredients:

Cooking Spray

4 Boneless/skinless chicken breasts pounded

1 Can of crushed tomatoes

3 cloves garlic, separated & minced

1 teaspoon Oregano

1 teaspoon dried Basil or 1 tablespoon fresh finely chopped basil

1 t. Onion powder

1 t. Garlic powder

Salt  and pepper

½  cup parmesan cheese grated (separated)

4 zucchini (or 2 packages frozen zucchini noodles)

2 teaspoons olive oil

Chicken parmesan Directions:

1. To make sauce: Heat a pot on medium heat and spray with cooking spray.
2. Add onions and sauté for about 5 minutes until softened and browned.
3. Add 2 cloves minced garlic and cook for about 1 minute.  Add can of crushed tomatoes, oregano, basil, onion powder, garlic powder and season with salt and pepper.
4. Bring sauce to a boil then let simmer for 10 minutes.  Remove from heat.
5. To make chicken: Spray frying pan with cooking spray. Sauté chicken breasts in a frying pan on medium high heat.  Cook chicken for 2-3 minutes on each side until browned. 
6. Remove chicken breast from pan and set aside. 
7. Pour ½ cup of the tomato sauce into a baking dish. 
8. Arrange chicken breasts on top of tomato sauce. 
9. Spoon remaining sauce on chicken and then top with ¼ cup parmesan cheese. 
10. Bake covered for 20 minutes and uncovered for the last 10 minutes.  Serve with cooked zoodles.

Zucchini Noodles Directions:

1. While chicken is baking during the last 10 minutes, heat olive oil in a pan, add 1 clove minced garlic and sauté for 1 minute.
2. Add zucchini noodles, season with salt and pepper and sauté, while turning it with tongs for 7 – 10 minutes until zucchini is soft and the water on the bottom of the pan is absorbed. 
3. Turn off heat and toss ¼ cup parmesan cheese.  Transfer to a bowl and cover until chick parmesan is done.

Cod Oscar

YouTube Video – Cod Oscar

Preheat broiler

Serves: 4

Estimated calories per serving: 250

Fat grams: 4

Ingredients:

Salt & pepper

6 – 8 cod fillets (about 24 ounces)

1 package bearnaise sauce

1 Tablespoon low calorie butter spread

1 cup skim milk

½ pound cooked lump crab meat

Directions:

1. Sprinkle salt and pepper on cod and let sit for 10-15 minutes.
2. Whisk milk with Béarnaise sauce packet mix.
3. Melt butter spread in saucepan on medium heat.  Add Béarnaise sauce mixture on medium heat until boiling and thickened.  Turn off heat and add cooked crab meat once Bearnaise sauce is cooked.  Cover and set aside to keep warm.
4. Place fillets on a greased rack of a broiler pan and broil 3-4 inches from heat until fish just begins to flake easily with a fork, 10-12 minutes.
5. Transfer cod to a serving platter and spoon the crab meat mixture on top.

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

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BBQ Meatloaf

A New Twist to an Old Favorite…

As the weather starts to cool down, I like to cook comfort food favorites.  This meatloaf is a great combination of a classic with a BBQ twist.  It’s really easy to make and I think your family will love it…

Enjoy!!

BBQ
Meatloaf

Serves 6

Prep Time: 15 minutes

Bake Time: 1 to 1 ¼ hours

Preheat oven 375^o

Estimated Values Per Serving:

Calories: 200                                                Fat:  4 grams

 Ingredients:

½ cup onion – chopped

4 slices turkey bacon

¾ pound ground turkey breast

¾ pound 93% lean ground beef

1/3 cup egg substitute

½ cup breadcrumbs – unseasoned

½ cup BBQ sauce

Directions:

1. Heat a skillet on medium-high heat and add bacon.   Cook until crispy and browned.
   Remove from heat and cool.  Chop bacon once cooled.
2. Using the same skillet, heat on medium and add chopped onion.  Cook until soft and browned.  Remove from heat to cool.
3. In a large mixing bowl, combine turkey breast meat, beef, egg substitute,
   breadcrumbs, BBQ sauce, bacon and onion. Mix all ingredients well until combined.
4. Coat a 9X5X3-inch loaf pan with cooking spray. Mold meatloaf into pan.
5. Bake for 1 to 1 ¼ hours until thoroughly cooked through (temperature should reach 170^o).
6. Drain off the excess fat and served sliced on a platter.

Beef Stew

This is a super easy recipe with loads of flavor.

If you enjoy cooking meals in a slow cooker, you can modify it to do so by browning the meat and onion then transferring that to the slow cooker adding the remaining ingredients except the vegetables and cook on high for about 4 hours.  About 30 minutes before you are ready to eat, add the vegetables.  I started this too late to do in the slow cooker and have written the directions on how I prepared it earlier today.

Note: If you do not have beef broth in the house, you can use chicken broth instead.  Also, if you don’t have gravy master, GET IT!!  It enhances so many meals, adds so much flavor and is worth keeping in your spice rack.

Enjoy!!

Beef
Stew

Servings 4

Beef Stew

Estimated Values Per Serving:

Calories: 300                                                            Fat: 7 grams

Ingredients:

1 pound lean beef (London broil or sirloin) – cut into 1-inch cubes

¼ cup flour

Salt and pepper

2 small onions or 1 large – cut up

½ cup red wine

1 cup beef broth

½ teaspoon gravy master

½ teaspoon thyme

½ teaspoon garlic powder

1 bag (16 ounces) frozen mixed vegetables

Directions:

1. Combine flour, salt and pepper in a mixing bowl.
   Dredge beef in flour mixture.
2. Heat a large skillet on high and coat with cooking spray.  Add beef and cook until browned (about 5
   minutes), stirring frequently.
3. Add cut up onions and cook for another 5 – 7 minutes until onions are browned.
4. Add wine and scrape the bottom of the skillet with a wooden spoon to get up
   anything stuck to the bottom.
5. Bring the heat down to simmer and add chicken broth, gravy master, thyme and garlic
   powder.
6. Simmer meat for 1 -2 hours.
7. Add mixed vegetables and simmer for another 10 minutes.
8. Serve hot.

Savory Chicken Cobbler

I love this time of year for a lot of reasonsincluding all the delicious comfort food recipes.  Here’s a great low calorie/low fat take on the traditional Chicken Pot Pie.  Sorry I didn’t have the time to caculate the estimated values but will update it soon.

NOTE: I rarely use brand names but “Best Life Buttery Spread” works really well for the cobbler because it needs to be firm.

In the meantime…Enjoy!

Savory Chicken Cobbler

Preheat oven to 400^o

Savory Chicken Cobbler

Serves 8

Estimated Values per Serving:

Calories: 325                                                            Fat: 3 grams

Chicken filling Ingredients:

1 onion – chopped

8 ounces sliced mushrooms

¼ cup sherry

2 cups chicken broth

¼ cup flour

1 package (12 ounces) frozen mixed vegetables – thawed

1 teaspoon thyme

1 pound bones/skinless cooked chicken breast – cubed

Salt & pepper

Cobbler Ingredients:

1 cup flour

1 teaspoon baking powder

1 teaspoon thyme

½ teaspoon salt

¼ teaspoon pepper

3 tablespoons low fat butter spread

¼ cup egg substitute

3 tablespoons skim milk

Directions:

Make the chicken filling:

1. Heat a large skillet on medium low and coat with cooking spray.  Add the mushrooms and sauté for about 10 – 12
   minutes, turning occasionally, until browned.
2. Add onion, cover and sauté for about 5 – 7 minutes until the onions are soft and slightly browned.
3. Increase heat to medium high and add sherry.  Cook until all the liquid has absorbed.  In a
   small bowl, combine the chicken stock and flour then pour into the skillet and
   stir until slightly thickened.
4. Add the vegetables, chicken and season with thyme, salt and pepper.
5. Lower heat and simmer for about 10 minutes.

Make the cobbler:

1. Whisk
   together the flour, baking powder, thyme, salt and pepper.  With a pastry knife, cut the butter spread
   into the flour mixture until it resembles small peas.
2. Mix in the egg substitute and milk until moistened.

Assembly:

1. Coat a large oven safe baking dish with cooking spray.  Spoon chicken filling into the bottom and
   then spoon cobbler on top, making mounds with the dough.
2. Bake for 20 – 25 minutes until the cobbler is slightly browned and cooked through.
3. Serve hot.

Pastitsio – Greek Style Baked ziti with meat

Most families have traditional holiday meals that usually stem from their ethnic background and my family is no exception. Coming from a Greek American background, our Easter dinner usually consists of roasted lamb with orzo, Greek salad, spinach pie, pastsio and rice pudding for dessert.  Here is a recipe I’d like to share with you that lightens up a traditionally very heavy dish.

Enjoy…

Pastitsio – Greek Style Baked ziti with meat

Preheat Oven 350^o

Serves 6

Prep Time: 30 minutes

Cook & Bake Time: 50 – 60 minutes

Estimated Values per Serving:

Calories: 420                        Fat: 7 grams

Ingredients:

½ pound ziti pasta

1 onion – chopped

1 clove garlic – minced

½ pound ground sirloin

½ pound ground turkey breast meat

Salt and pepper

½ cup white wine

1 cup tomato sauce

¼ cup grated parmesan cheese

½ cup egg substitute

Cream Sauce:

1 cup fat free half and half

2 cups skim milk

½ cup flour

¾ cup egg substitute

¼ teaspoon ground nutmeg

1/3 cup grated parmesan cheese

Directions:

1. Bring a large pot of water to boil and add ziti, cook for 5 minutes until al dente (firm).  Drain ziti and rinse with cold water.  Spoon into a bowl and set aside.
2. Make the meat filling:  Heat a large skillet on medium low heat, coat with cooking spray and add onion.  Cook for about 5 minutes until softened and browned.  Add garlic and sauté for 1 minute.
3. Increase the stovetop burner heat to medium high and add ground beef and turkey and sauté for about 7 minutes until the meat is cooked and browned.  Add salt and pepper to taste.
4. Add white wine and cook until all the liquid has absorbed.  Add tomato sauce and heat for about 2 minutes.  Spoon meat filling into the bowl with ziti and cool while preparing the cream sauce.
5. Make cream sauce: In a large pot, whisk together half and half, milk, flour, egg substitute and nutmeg.  Heat the stovetop burner on medium low, stirring constantly, until mixture is bubbly and thick.  Remove from heat and stir in 1/3 cup parmesan cheese.  Set aside.
6. Once the meat mixture is cooled, add the ¼ cup parmesan cheese and ½ cup egg substitute.
7. To assemble: Coat an 8 X 12 inch baking pan with cooking spray.  Spoon meat and ziti mixture on the bottom.  Spread the cream sauce on top.
8. Cover and bake for 45 minutes.  Allow to cool for at least 15 minutes before cutting and serving.

Bouillabaisse

This is a great healthy recipe that is so easy to prepare.  I was rushing around last week and needed an idea for dinner.  I had frozen shrimp, scallops and sea bass and remembered my bouillabaisse recipe that never fails.  All I had to do was stop for the clams and I had a complete meal.  Because of my limited time, I cooked the sauce in advance then just heated it up 15 minutes before dinner and added the fish.  You can easily substitute any fish of your liking as well.

Sorry for not having a picture, I was really busy.

Enjoy…

 

Serves 6

Prep Time: 5 minutes

Cook Time: 1 hour 15 minutes

Estimated Values per Serving:

Calories: 300                        Fat: 2.5 grams

Sauce ingredients:

Olive oil cooking Spray

1 leek, chopped

½ onion, chopped

1 clove garlic, minced

2 tablespoons flour

1 bottle of clam juice (8 ounces)

½ cup white wine

2 cups fat free chicken broth

1 cup diced tomatoes (can be canned)

½ teaspoon saffron

2 tablespoons fresh parsley

1 teaspoon fresh thyme

1/8 teaspoon cayenne pepper

Directions:

1.    Heat deep sauté pan on medium low heat and spray with cooking spray.  Sauté onions and leeks until soft.  Add garlic and flour and sauté for an additional minute.

2.    Add clam juice and raise heat to medium.  Let come to a boil and add wine, chicken stock and tomatoes.  Cook until it comes back up to a boil.

3.    Lower heat to a simmer and add saffron, parsley, thyme and pepper.

4.    Simmer for 1 hour (covered).

Fish:

1 pound fillet fish (i.e. tilapia, cod, sole)

1 pound scallops

1 pound shrimp – deveined, shelled and tails off

1 dozen clams

Directions:

1.    Add fish fillet cook for 5 – 7 minutes, add shrimp, scallops and clams and cook until clams have opened, the shrimp have turned pink and scallops are firm, about 5 minutes.

Serve with rice.