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.

Advertisement

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.

Make Ahead Meal – Day 7

Tips on Making Ahead:

1. Cook eggplant and meat and arrange in casserole.  Refrigerate until 45 minutes before serving, cook sauce and pour on top then bake.
2. Cook entire recipe, refrigerate then reheat in oven and serve.
3. Cook entire recipe, refrigerate, cut into individual serving sizes and heat in microwave.

Eggplant and Meat Casserole

Eggplant and Meat Casserole

Serves 6

Preheat oven 375^o

Prep Time: 30 minutes

Cook Time: 30 minutes

Estimated Values per Serving:

Calories: 250                        Fat: 5 grams                          Points: 4

Ingredients:

2 eggplants – sliced ¼ inch thick

½ onion – chopped

½ pound ground turkey breast meat

½ pound ground 93% lean beef

2 cloves garlic

1 cup white wine

1 cup crushed tomatoes from a can

1 tablespoon fresh basil – chopped

1 tablespoon fresh parsley – chopped

Salt and pepper

¼ cup Italian bread crumbs

Directions:

1. Arrange paper towels on a board and sprinkle with salt.  Spread eggplant slices on paper towels and sprinkle salt on top then top with paper towels.  This can be done in layers to conserve counter space.  Allow eggplant to “sweat” for about 20 minutes then rinse well under water and discard paper towels.
2. While the eggplant is “sweating”, heat a large skillet on medium heat, spray with cooking spray and add onion.  Sauté 2 – 3 minutes until slightly softened and browned.  Increase heat to medium high and add turkey and beef and sauté until browned.  Add garlic and sauté for an additional minute.
3. Lower heat to medium low and add wine, tomatoes, basil, parsley and salt and pepper to taste.  Simmer on low until most of the liquid has evaporated.
4. Remove from heat and set aside.
5. After rinsing the eggplant, heat a large skillet on medium high heat, spray with cooking spray and add eggplants.  Cook for about 5 minutes on each side until softened.
6. Spray a 9 X 12 inch baking pan with cooking spray.  Arrange half of the cooked eggplant on the bottom.  Spoon meat on top, then spread the bread crumbs.  Top with the remaining eggplant.
7. Cook sauce (recipe below) and pour on top.
8. Bake for 30 – 35 minutes until top is bubbling and slightly browned.
9. Remove from oven and cool for at least 10 minutes before serving.

Sauce Ingredients:

1 ½ cups skim milk

½ cup fat free half and half

2 tablespoons flour

¼ cup egg substitute

¼ teaspoon ground nutmeg

½ cup grated parmesan cheese

Directions:

1. In a saucepan, whisk together milk, half and half, flour, egg substitute and nutmeg.
2. Heat stovetop on medium heat and, while stirring constantly, cook mixture until bubbly and thickened.  Reduce heat to low and cook for an additional 2 minutes.
3. Remove from heat and stir in cheese.

Make Ahead Day 4

• Cook the entire recipe in advance and refrigerate overnight.  When ready to heat, cut into individual serving sizes and microwave.
• Assemble the casserole and refrigerate overnight.  Either remove the casserole from the refrigerator a few hours early to come to room temperature before baking or bake for about 45 minutes right from the refrigerator (extra baking time may be necessary if you place the cold casserole in the oven).

Baked Macaroni with Meat

Baked Macaroni with Meat

Serves 8

Preheat oven 350^o

Prep Time: 15 minutes

Cook Time: 30 minutes

Estimated Values per Serving:

Calories: 320                        Fat:4 grams                           Points: 6

Ingredients:

½ onion – chopped

½ pound (8-ounces) ground turkey meat

½ pound (8-ounces) 93% lean ground beef

¼ cup water

½ cup wine

1 cup canned diced tomatoes

1 tablespoon tomato paste

¼ teaspoon nutmeg

½ teaspoon dried basil

½ pound (8-ounces) penne pasta (*)

½ cup egg substitute

½ cup grated parmesan cheese

Cream Sauce:

2 cups fat free half and half

2 cups skim milk

½ cup flour

¾ cup egg substitute

¼ teaspoon nutmeg

½ cup grated parmesan cheese

Directions:

1. Heat a large skillet on medium heat, spray with cooking spray and add onion.  Sauté for about 5 minutes until soft and browned.
2. Increase heat to medium high and add turkey and beef and sauté until cooked and browned.
3. Add water, wine, tomatoes, tomato paste, nutmeg and basil and simmer until half of the liquid is absorbed.
4. Remove from heat, spoon into a bowl and cool.
5. Boil water in a large pot and add penne.  Cook until al dente (about 5 minutes).
6. Drain, rinse and add to bowl with meat mixture.  Stir in egg substitute and parmesan cheese.
7. In a saucepot, whisk together half and half, milk egg substitute and nutmeg.
8. Cook on medium heat, stirring constantly, until mixture is bubbly and thick.  Remove from heat and stir in parmesan cheese.
9. Pour half of the sauce into the meat and pasta mixture.

10. Spray a 13-inch X 9-inch casserole with cooking spray and spoon in meat mixture.

11. Pour the remaining cream sauce on top and bake for 30 minutes until browned.

(*) Use high fiber pasta

Make Ahead – Day 3

Cooking Ahead:

• Cook the meat filling the night before then about 30 minutes before dinner, preheat the oven and assemble.

BBQ Meat Pie

BBQ Meat Pie

Serves 6

Preheat oven 425^o

Prep Time: 20 minutes

Cook Time: 30 minutes

Estimated Values per Serving:

Calories: 340                        Fat: 7 grams                          Points: 6

Ingredients:

1 onion – chopped

1 clove garlic – minced

½ pound ground turkey breast meat

½ pound 93% lean ground beef

1 cup ketchup

½ teaspoon chili powder

1 teaspoon garlic powder

1 teaspoon onion powder

½ teaspoon liquid smoke

¼ teaspoon hickory smoke salt

1 tablespoon Worcestershire sauce

1 tablespoon red wine vinegar

1 package refrigerated pizza dough

½ cup Mexican blend low fat shredded cheese

Directions:

1. Heat a large non-stick skillet on medium and spray with cooking spray.  Add onion and cook 3 – 5 minutes until soft and browned.  Add garlic and cook 1 minute.
2. Add turkey and beef and season with salt and pepper.  Cook 5 – 7 minutes, stirring, until meat is browned and cooked through.
3. Add ketchup, chili powder, garlic powder, onion powder, liquid smoke, hickory smoke salt, Worcestershire sauce and red wine vinegar and sauté for 5 – 7 minutes.
4. Remove from heat and cool to room temperature or refrigerate overnight if baking the following day.
5. Spray a large baking pan with cooking spray.  Roll out pizza dough and stretch onto a large baking pan.
6. Place meat in the center, leaving enough room to fold dough over the meat.  Spread cheese on top of meat.
7. Fold corners of dough into the center of the pie first then bring sides up toward the center so the meat is completely covered.
8. Bake for 20 – 25 minutes until the dough is browned.

I just couldn’t resist…

I had to buy a cookbook from Tennessee and found one with some really amazing recipes.  Tonight’s dinner is inspired from a recipe in the cookbook, but of course, has been modified to be “Delicious & Light”.

I have an important note on this recipe.  When you ignite the whiskey in the pan, keep the kids away!  I cannot stress enough how dangerous this step can be.  I was in the process of lighting a long fireplace match and was going to slowly bring it close to the whiskey to ignite but  as soon as I flicked the lighter (too close to the skillet) the whiskey ignited (more like exploded).  It would be better to use a long BBQ lighter instead and I plan on investing in one right away. 

The great thing is that the dish came out delicious and I did not get injured or lose my eyebrows so overall, dinner was a big success.

Enjoy and careful igniting…

Turkey Breast with Whiskey Sauce

Prep time: 5 minutes

Cook time: 45 minutes

Serves 6

Ingredients:

2 pounds skinless turkey breast roast

Salt and pepper

½ cup whiskey

3 shallots – chopped

2 tablespoons light brown sugar

¼ teaspoon thyme

1 teaspoon parsley

¼ cup water

¼ cup fat free half and half

¾ cup skim milk

1 tablespoon flour

Directions:

1. Heat large skillet on high heat and spray with cooking spray.  Season turkey breast with salt and pepper and add to skillet.  Brown on both sides.
2. Add whiskey and carefully ignite, shaking skillet until the flames go out.
3. Lower heat to medium, add brown sugar and shallots and cook for about 2 minutes until softened.
4. Lower heat to medium low and add thyme, parsley and water.  Cover and simmer for about 30 minutes, turning occasionally.
5. Transfer turkey to a platter and cover to keep warm.
6. In a small bowl, combine half and half, milk and flour and add to skillet.  Cook until thick and bubbly, stirring constantly.
7. Slice turkey breast and pour sauce on top and serve.

Estimated Values:

Calories = 310                                              Fat = 1.5 grams

Turkey/Beef Burger Twist…

Tonight Dean made dinner.  He grilled hamburgers and sautéed string beans.  To keep the hamburgers light and delicious, I combine half of the burger meat with 93% lean ground beef and turkey breast meat.  I emphasize the breast in the turkey meat because it only has 1 gram of fat per serving, unlike just ground turkey meat which has about 10 grams of fat per serving.  Combining the two types of meat gives you a tasty yet lighter burger.

To make the burgers a little more interesting, I cooked onions and ketchup sauce as a topping to the burgers.  It’s a little tastier than just ketchup and doesn’t add any fat to the dish.  Try it out…

Onion and Ketchup Sauce

Prep and cook time: 45 minutes

Makes about 2 cups

Ingredients:

1 large sweet onion – thinly sliced

1 tablespoon Worcestershire sauce

1 tablespoon sugar

1 cup ketchup

3 – 4 drops Chipotle sauce

Directions:

1. Heat a saucepot on medium low heat and spray with cooking spray.  Add onions, cover, and cook slowly for about 20 minutes, stirring occasionally.  (TIP: if the onions stick to the bottom, add a little water and stir).
2. Add sugar and Worcestershire sauce and cook, uncovered, for about 2 minutes until liquid reduces to ½.
3. Add ketchup and Chipotle sauce, reduce heat to low and simmer for about 20 minutes.
4. Remove from heat and serve room temperature with burgers or meat.

Leftovers…

I did not cook dinner tonight but had some leftover turkey breast from the night before and am posting a recipe from the turkey salad I made the other day from leftovers.  This is an easy and basic recipe but I love it because it always work with chicken or turkey and my family always compliments me on it.

Turkey salad

Serves 4

Prep time: 10 minutes

Dressing Ingredients:

1 cup low calorie mayonnaise

1 teaspoon seasoned salt

½ teaspoon celery seed

2 tablespoons vinegar

1 tablespoon sugar (or 1 packet 0 calorie sweetener)

Pepper to taste

Salad ingredients:

2 scallions – green parts only chopped

2 ribs celery – chopped

1 – 1 ½ pound boneless turkey breast meat – cooked and cut into 1-inch pieces

Directions:

1. In a small mixing bowl, mix together mayonnaise, seasoned salt, celery seed, vinegar and sugar.   Taste dressing and add pepper to your preference.
2. Combine scallions, celery and turkey and pour dressing on top.  Toss lightly and refrigerate until ready to eat.