| Beef and Mushroom Stroganoff |
| Preparation: | Cut the steak in half lengthwise and then into 1/4 inch wide strips and set aside. In a mixing bowl add the sour cream, flour, bouillon granules and thyme. Stir until well mixed. Set aside. Over medium heat, add 1/2 tbs. vegetable oil and mushrooms sauté for 2-4 minutes or until done. Remove mushrooms from skillet and set aside. Reduce heat slightly and add 1/2 tbs. vegetable oil and heat until hot. Add beef strips and cook 2-4 min. Until done. Remove beef from skillet. Add water to skillet and bring to boil. Add sour cream mixture, mushrooms and beef to skillet, cook stirring occasionally until thickened. Serve over hot fettuccini noodles |
| Ingredients: |
- 1 lb. boneless beef sirloin steak
- 1 cup low fat sour cream
- 1 tbs. flour
- 3 tsp. Instant beef bouillon cubes
- 1/2 tsp. thyme
- Nonstick vegetable cooking spray
- 1 tbs. vegetable oil, divided into halfs
- 3 cups sliced mushrooms
- 1/3 cup water
- 8 oz. fettuccini noodles, cooked without salt or fat
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| Broiled Chicken Kabobs with Vegetables |
| Preparation: | In a medium bowl combine olive oil, oregano, basil, rosemary and parsley, add chicken pieces to bowl and mix well. Let sit for 5 min. Spray a broiler pan with nonstick spray. Stir zucchini pieces and mushrooms into the bowl of chicken mixture and stir to blend. Thread chicken, mushrooms and zucchini pieces alternating them on all 8 skewers. Place kabobs on broiler pan. Broil 5 minutes on each side, turning once. Serve with hot brown rice. Makes 4 servings |
| Ingredients: |
- 1 tbs. olive oil
- 1tsp. oregano
- 1 tsp. basil
- 1/2 tsp. rosemary
- 1 1/2 lb. boneless skinned, chicken breast cut into 1 inch pieces
- Nonstick cooking spray
- 4 cups zucchini cut into 1 inch pieces
- 3 cups button mushrooms, stems removed
- 8 to 10 inch wooden skewers, soaked in water for 20 min
- 1 cup long-grain brown rice, cooked according to directions
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| Shrimp with Pasta |
| Preparation: | Spray a large skillet with nonstick spray, place over medium heat and add olive oil. Saute for 1 to 2 min. Add dried basil salt oregano and shrimp. Stir and cook 6 to 8 min. or until shrimp is cooked and turns pink. Toss shrimp mixture with hot cooked angel hair pasta, sprinkle with parmesan cheese and serve.
Makes 4 servings. |
| Ingredients: |
- 1 tbs. olive oil
- Non stick cooking spray
- 2 tsp. dried basil
- 1/2 tsp. salt
- 1 tsp. oregano
- 1 lb. medium shrimp, peeled and cleaned
- 1/2 parmesan cheese
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| Stuffed Apple Dumplings |
| Preparation: | Preheat oven to 350 degrees. Spray a baking sheet with non-stick cooking spray. Peel the apples without removing stems. Cut a thin slice from the bottom of each apple so they will stand without falling over. Using a melon baller, core apples three fourths of the way through from the bottom (never from the top). Holding apple upside down fill apples to capacity with mixed butter, brown sugar, pecans and cinnamon. Place two sheets of phyllo dough on a large cutting board and lightly spray the sheets with non-stick cooking spray. Place one apple up-side down in the center of the phyllo, pushing the stem through the dough. Wrap the dough around the apple and gather edges of the dough around the bottom. Place prepared apple on baking sheet. Repeat for all four apples. Bake for 30-40 minutes until dough is golden brown. Let cool 30 minutes, drizzle with maple syrup and serve. |
| Ingredients: |
- 4 large apples with stems
- 1 tbs. butter
- 2 tbs. lightly toasted chopped pecans
- 2 tbs. brown sugar
- 1/2 tsp. ground cinnamon
- 8 sheets frozen phyllo dough, thawed
(keep covered to prevent drying)
- 2 tbs. maple syrup
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| Vegetable Beef Stew |
| Preparation: | Spray a large sauce pan with non stick cooking spray. Then add vegetable oil and heat over med heat until hot. Add beef and cook 3-4 minutes, until brown on all sides. Add beef broth, onion power, salt pepper, water, potato cubes, carrots and celery. Cover and simmer on low for 30 to 40 minutes. Add peas and cook for an additional 5 minutes. |
| Ingredients: |
- Nonstick vegetable cooking spray
- 1 tbs. vegetable oil
- 1 lb. beef stew meat
- 1 can (14 oz) beef broth
- 2/3 cup water
- 3 1/2 cups red potatoes, cubed
- 2 cups sliced raw carrots
- 1/2 cup celery
- 1/2 cup frozen peas
- 4 tsp. onion power
- Salt and Pepper to taste (optional)
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| Spinach Stuffed Flounder |
| Preparation: | Preheat oven to 400 degrees. Lightly spray a baking sheet with non-stick cooking spray. In medium bowl combine the spinach, cheese, mayonnaise, nutmeg, and half the pimento. Use a fork to blend. Place a even amount of the mixture on half of each fillet, fold the other half over to enclose mixture. Place the filets on the prepared baking sheet, top each with a piece of butter. Sprinkle lightly with paprika. Bake for 15 minutes or until fish flakes when tested with a fork. Serve topped with a few pieces of the remaining pimento. |
| Ingredients: |
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* 1 ..10oz pkg. of frozen chopped spinach, thawed and squeezed of excess liquid
* 1 ...2oz. jar sliced pimentos, drained and divided
* 2oz. feta cheese crumbled
* 2 tbs. low fat mayonnaise
* 1/8 tsp. ground nutmeg
* 4...6oz filets of flounder or sole
* 2 tsp. butter cut into 4 pieces
* paprika
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| Roasted Sweet Potatoes and Summer Vegetables |
| Preparation: | Prepare grill to medium hot coals, medium setting or oven to 425 degrees. In a shallow baking pan, combine the vegetables, olive oil and thyme, toss until thoroughly combined. Cook on pre-heated grill or in preheated oven for about 35 minutes or until vegetables are tender and slightly browned. Stirring occasionally. |
| Ingredients: |
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* 2 medium sweet potatoes, scrubbed and cut into 1/2 thick pieces
* 1 medium sweet onion thinly sliced
*1 medium zucchini, cut into 1 inch pieces
* 1 medium summer squash, cut into 1 inch pieces
* 1 tbs and 1 tsp. extra virgin olive oil
* 1 tbs. fresh thyme or 2 tsp. dried and crumbled
* Salt to taste
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