|
Stuffed Tomatoes
| |
Quick & Easy
Sample Recipes |
Cheeseburger Pasta |
Cheeseburger Pasta (an Aunt Purple Original)
6oz whole wheat penne pasta
8 oz 96/4 ground beef
1 tsp. montreal steak seasoning
½ tsp seasoned salt
2 TB diced onion
14 oz diced tomatoes, undrained
2 TB yellow mustard
2 TB ketchup
2 TB hamburger relish (diced dill pickles)
4 oz shredded reduced fat cheddar cheese
|
|
Bring pot of water to a boil and add salt and pasta. Cook to al dente’ and drain. While pasta is cooking, in large skillet, brown ground beef with onion, steak seasoning and seasoned salt. Add diced tomatoes, mustard, ketchup and pickles. Combine well then add cheese. Stir until melted and add pasta. Combine and serve.
Yield: 4 servings (about 1 ½ cups)= 306 Calories; 5g Fat (14.4% calories from fat); 27g Protein; 42g Carbohydrate; 5g Dietary Fiber; 39mg Cholesterol; 431mg Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fat; 1/2 Other Carbohydrates. |
Skillet Tamale Pie |
Skillet Tamale Pie
½ pound ground beef, 96/4
2 TB taco seasoning
14 oz ranch-style beans, undrained
1 can (14 ounces) black beans, rinsed & drained
3/4 cup water
1 package (8 ounces) corn muffin mix
1 egg
1/3 c. water
1/2 cup reduced fat shredded Cheddar cheese
1/4 cup sliced green onions |
|
1. Brown meat in large skillet on medium-high heat. Drain fat.
2. Stir in taco seasoning Mix, beans and water. Bring to boil. Reduce heat to low; cover and simmer 10 minutes.
3. Meanwhile prepare corn muffin with 1 egg and 1/3 cup water. Drop small spoonfuls of batter over meat. Cover. Cook on low heat 15 minutes or until corn bread is cooked through.
4. Sprinkle with cheese and green onions. Cover and cook until cheese is melted.
Yield: 6 servings= 366 Calories; 9g Fat (22.0% calories from fat); 20g Protein; 49g Carbohydrate; 8g Dietary Fiber; 55mg Cholesterol; 991mg Sodium. Exchanges: 3 Grain(Starch); 1 Lean Meat; 0 Vegetable; 1 Fat; 0 Other Carbohydrates. |
Chili Cheese Corndog Casserole |
Chili Cheese Corndog Casserole
- 1 cups finely minced celery
- ¼ c diced sweet onion
- 14 oz Oscar Mayer turkey dogs
- 14 oz Hormel turkey chili, no beans
- 1 8.5 oz Jiffy corn muffin mix
- 1 egg white
- ½ c. skim milk
- ¼ c. water
- 1/4 tsp black pepper
- 4 oz shredded reduced fat cheddar cheese
|
|
Spray skillet with butter flavor cooking spray. Sauté celery and onion for 5 minutes. Slice hot dogs into thin discs and add to skillet. Cook over med-hi heat for 5-7 minutes. Add turkey chili and heat through. Spray 11x7 pan with cooking spray. Pour skillet contents into pan. Top with cheese. Combine muffin mix, egg white, milk, water, and pepper; pour over hot dog mixture. Bake uncovered 400* for 25 minutes.
Yield: 6 servings= 349 Calories; 11g Fat (27.5% calories from fat); 22g Protein; 41g Carbohydrate; 3g Dietary Fiber; 58mg Cholesterol; 1523mg Sodium. Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1 Fat. |
Cheesy Chicken Cups
|
Cheesy Chicken Cups
7.5 oz can buttermilk biscuits (10 biscuits)
1 c. cooked chicken breast, diced
10 ¾ oz can Healthy Request cream of chicken soup
½ c reduced fat shredded cheddar cheese
1 c. broccoli flowerets, chopped
1 tsp dried parsley flakes
1/2 tsp black pepper
Spray 10 muffin tin holes with cooking spray. Place each individual biscuit into a muffin pan. Press the biscuits into the holes and up the sides to form cups. In a bowl, combine chicken, soup, cheese, broccoli, parsley, and pepper. Mix well. Spoon evenly into cups. Bake at 400 for 12 to 15 minutes.
Yield: 5 servings (2 cups)= 223 Calories; 6g Fat (25.9% calories from fat); 18g Protein; 24g Carbohydrate; 2g Dietary Fiber; 35mg Cholesterol; 905mg Sodium. Exchanges: 2 Lean Meat; 0 Vegetable.
more recipes below...
|
|
Stuffed Tomatoes *** (low sodium)
8 large tomatoes
1 c. water
1 tsp Mrs. Dash Extra Spicy seasoning
2/3 c. whole wheat couscous, uncooked
1 ½ c. cooked chicken breast, diced
2 ½ oz reduced fat Swiss cheese, finely chopped
2 tsp. dried basil
1 tsp. dried parsley
¼ tsp. white pepper
Paprika
|
 |
Bring water and Mrs Dash to a boil. Remove from heat, add couscous and cover with lid. Meanwhile, cut a thin slice off the top of each tomato. Scoop out pulp, leaving a ½ inch shell. Set aside 8 tablespoons of pulp for filling. Combine chicken, cheese, basil, parsley, pepper and cooked couscous. Spoon into tomatoes. Place in an ungreased 2 quart baking dish; sprinkle tomatoes with paprika. Bake uncovered at 350* for 15-20 minutes, until heated through.
Yield: 8 tomatoes. 1 tomato= 130 Calories; 2g Fat (10.4% calories from fat); 14g Protein; 17g Carbohydrate; 3g Dietary Fiber; 24mg Cholesterol; 59mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fat. |
|
Beef & Parmesan Pasta |
Beef & Parmesan Pasta ***
8oz 96% ff ground beef
¼ c. diced onion
6oz whole wheat pasta twirls
3 c. sliced zucchini
14 oz diced fire roasted tomatoes
15 oz fat free beef broth
4 TB reduced fat parmesan cheese
1 tsp. Italian seasoning
½ tsp. dried fennel seed
Dash red pepper flakes
|
|
In a large skillet over medium/high heat, brown the ground beef and onion, breaking up into 3/4 inch pieces. Add the beef broth, tomatoes, and pasta. Stir to coat all of the pasta. Add zucchini and seasonings. Cover and bring to a boil and reduce heat to medium. Simmer 15-20 minutes until pasta is cooked and liquid is mostly gone. Sprinkle 1 tablespoon of cheese over each serving.
Yield: 4 servings (about 1 ½ cups)= 282 Calories; 5g Fat (13.2% calories from fat); 25g Protein; 42g Carbohydrate; 6g Dietary Fiber; 39mg Cholesterol; 372mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fat.
|
|
Mexican Grits Casserole |
Mexican Grits Casserole***
2 1/4 c. water
1 jar diced pimento, drained
1/4 tsp. salt
1/4 tsp. hot sauce
3/4 c. quick-cooking grits, uncooked
1/4 c. frozen egg substitute, thawed
1/2 c. (2 oz) shredded reduced fat sharp Cheddar cheese
1 (4 oz) can chopped green chilies, drained
|
|
Combine water and salt in a medium saucepan; bring to a boil. Stir in grits. Cover, reduce heat, and simmer 5 minutes or until mixture is thickened, stirring occasionally. Remove from heat. Add cheese and next 4 ingredients, stirring until cheese melts. Gradually stir about one-fourth of hot grits mixture into egg substitute; add to remaining grits mixture, stirring constantly. Spoon grits mixture into a 1 quart baking dish coated with cooking spray. Bake at 350* for 30 minutes or until set. Yield: 6 (1/2 cup) servings= 102 Calories; 1g Fat (8.4% calories from fat); 6g Protein; 18g Carbohydrate; 1g Dietary Fiber; 2mg Cholesterol; 175mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fat. |
