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my favorite dishes

Pizza Roll-Ups

Yield: 1 serving

Ingredients:

◦1 8-inch whole-wheat flour tortilla

◦2 tablespoons prepared pizza sauce

◦12 leaves baby spinach

◦3 tablespoons shredded part-skim mozzarella

Preparation

1.Place tortilla on a plate and spread pizza sauce over it.

2.Top with an even layer of spinach and sprinkle cheese on top.

3.Microwave on High until the cheese is just melted, about 45 seconds.

4.Carefully roll the tortilla up. Let cool for few minutes before slicing into pieces, if desired.

 

 

On the Go Egg Pockets

  Yield: 1 serving

 Ingredients:

• 2 tbsp shredded part skim mozzarella cheese
• 2 egg whites
• 1 whole egg
• 1/3 cup veggies of choice
  Preparation

1.    Whisk egg whites and whole egg in bowl. Chop veggies.

2.    Use nonstick spray to coat small skillet. Add veggies, sauté on med-hi until slightly tender.

3.    Pour in eggs, season with salt and pepper if desired, do not stir.

4.    Cook on medium heat, until mostly cooked, add cheese on one side of the omelet. Carefully flip and fold one side up and over to make a “half moon” shape. Carefully fold the half into another half, making a triangle.

5.    Pack in wax paper and eat warm.

 

 

Easy Chicken Tortilla Soup

Yield:10 servings

Ingredients

◦2 Tablespoons olive or canola oil

◦1 medium onion, chopped

◦2 cloves of garlic, chopped

◦1 (7 oz) can of chopped green chilies  ◦1 (10 oz) can of beef broth

◦1 (10 oz) can of chicken broth  ◦1 (10 oz) can of cream of chicken soup

◦1 (12 oz) can chicken breast

◦1 Tablespoon Worcestershire sauce  ◦1 teaspoon ground cumin

◦1 teaspoon chili powder  ◦1/8 teaspoon pepper

◦1 can ro-tel tomatoes ◦1 can white corn  ◦1 can black beans

◦6 corn tortillas cut into bite-sized pieces

 

 

 

Preparation

1.Saute the onions and garlic in the oil until the onions are clear. Add the mixture to a crock pot.

2.Add the rest of the ingredients EXCEPT the corn tortillas.

3.Cook on the high setting until the mixture boils (around 2 ½ hours).

4.Add the bite-sized pieces of corn tortillas and allow the soup to simmer at least one more hour. The mixture becomes very thick.

5.Garnish with shredded cheese if desired when served.

Creole Salmon Cakes

Yield: 4 servings

Ingredients:

Cake:

◦1 can pink salmon, drained

◦10 whole grain crackers, crushed

◦1 celery stalk, diced  ◦1 jalapeno, diced  ◦1 cup panko-style bread crumbs

◦2 Tbsp. spicy brown mustard

◦1 tsp. black pepper

◦1 tsp. creole seasoning

◦1 tsp. garlic powder

◦1 tsp. onion flakes or powder

Creole sauce:

◦1 8-ounce container of nonfat plain Greek yogurt

◦1 Tbsp. hot sauce

◦Dash of black pepper

Preparation

1.Flake salmon. Add crackers, diced celery, diced jalapenos, bread crumbs, spicy mustard, and seasonings.

2.Form into 4 patties. Place in broiler for 8 minutes per side.

3.While these are broiling, mix ingredients for Creole sauce in a bowl.

4.Cook patties to preferred crispness and serve with Creole sauce.

 

Kale and Bacon Stuffed Peppers  

Ingredients

• 2 bell peppers, seeded, cut in half lengthwise
• 1 teaspoon olive oil
• 1/2 sweet onion, diced
• 1/2 tomato, seeded, chopped
• 3 slices bacon, chopped
• 1 cup kale
• 4 eggs
• 2 tablespoons 1% milk
• 1/2 cup shredded low-fat mozzarella cheese
• 1/2 cup salsa
   
  Preparation

1.    Preheat oven to 350°F. Arrange pepper halves in 13x9-inch baking dish.

2.    Heat oil in skillet over medium heat; add onion and cook 3 minutes.

3.    Add tomatoes, bacon and kale, and cook 2-3 minutes.

4.    Spoon vegetables into pepper halves.

5.    Whisk eggs and milk in small bowl until well blended. Pour evenly over vegetable mixture in pepper halves.

6.    Bake 25-30 minutes. Remove from oven, top peppers with cheese and return to oven. Bake 5 minutes, or until cheese is melted.

7.    Top each pepper with 2 Tbsp. salsa.

 

 

Skinny Pizza Pinwheels

 

Ingredients

◦1 package of reduced fat crescent roll dough

◦½ cup pizza or spaghetti sauce

◦1 tsp Italian seasoning blend

◦½ tsp garlic powder

◦¼ cup mini turkey pepperonis

◦⅛ cup Parmesan cheese

◦½ cup shredded skim mozzarella cheese

 

 

 

Preparation

1.Preheat oven to 350 degrees. Line a baking sheet with foil, and spray with non-stick cooking spray. Spread the dough out over the prepared baking sheet, gently pulling on all four corners of the dough to stretch the dough out a bit.

2.In a small bowl, mix together the sauce, seasonings, pepperoni, Parmesan cheese, and mozzarella cheese. Spread mixture out over the dough, spreading evenly with a spatula.

3.Starting at the long end of the dough, start rolling until dough is rolled into a long skinny log. Cut into eight even rolls. Arrange the rolls swirl-side-up on the baking sheet, and bake for 15-17 minutes until slightly golden brown.

4.Serve warm with pizza sauce for dipping if desired. (Note: If you cannot find seamless crescent dough, you can buy reduced fat crescent rolls and use a rolling pin to seal the “seams” together.

 

Tomato and Corn Salad 

Yield: Makes 12 servings, ½ cup per serving

 

Ingredients

• 6 cups fresh corn kennels (cut from about 6 kernels)
• 2 pounds cherry tomatoes (halved)
• 4 green onions (thinly sliced)
• 4 jalapenos (seeded and thinly sliced)
• ¼ cup olive oil
• ¼ cup lime juice
• 1 teaspoon salt
• 1 teaspoon pepper
   
  Preparation
  Combine all ingredients in a large bowl. Serve with grilled meat, poultry or fish.

 

Kale Chips

Yield: 4 servings, about 2 cups each

Ingredients

◦1 large bunch kale, tough stems removed, leaves torn into pieces (about 16 cups)

◦1 tablespoon extra-virgin olive oil

◦1/4 teaspoon salt

 

 

 

Preparation

◦ Position racks in upper third and center of oven; preheat to 400°F. If kale is wet, very thoroughly pat dry with a clean kitchen towel; transfer to a large bowl.

◦ Drizzle the kale with oil and sprinkle with salt. Using your hands, massage the oil and salt onto the kale leaves to evenly coat.

◦ Fill 2 large rimmed baking sheets with a layer of kale, making sure the leaves don’t overlap. (If the kale won’t all fit, make the chips in batches.) Bake until most leaves are crisp, switching the pans back to front and top to bottom halfway through, 8 to 12 minutes total. (If baking a batch on just one sheet, start checking after 8 minutes to prevent burning.)

 

 

BBQ Chicken & Cheddar Foil Packet Dinner 

Ingredients

• 3 T. barbeque sauce
• 4 small boneless, skinless chicken breast halves (1 pound)
• 2 small unpeeled red potatoes, thinly sliced
• 1 red or green bell pepper, seeded and sliced
• 1 green onion, finely chopped
• ¼ tsp. salt
• ⅛ tsp. black pepper
• 1 ½ C. shredded reduced-fat Cheddar cheese
   
  Directions

1.    Preheat oven to 375 degrees. Place foil sheet, approximately 12-by-12 inches, on a work surface. Spoon about 1 tsp. of the barbeque sauce in the center of the foil. 

2.    Place one chicken breast half over barbeque sauce and spread another tsp. of sauce over chicken. 

3.    Top with quarter of the potato, bell pepper and onion.  Sprinkle with a little of the salt and pepper. 

4.    Fold foil in half to cover contents; make narrow folds along edges to seal. 

5.    Repeat with remaining ingredients to assemble three more packets. 

6.    Place the four packets on a baking sheet and bake for 35 minutes. 

7.    Open foil packets with scissors and carefully pull back edges as contents may be very hot. Sprinkle a quarter of the cheese over the top of each chicken breast and return to oven, unsealed for two minutes or until cheese is melted. 

8.    With a spatula, transfer the contents of each packet onto individual serving plates.

 

 

Skillet Pizza

 

Yield: 1 serving

 

Ingredients

• 1 (6- to 7-inch) flour tortilla
• 1 tablespoon prepared spaghetti sauce
• 2 tablespoons chopped vegetables (broccoli, onion, peppers & mushrooms)
• 3 tablespoons shredded mozzarella cheese
   
  Directions

1.    Preheat electric skillet to 350°. Chop vegetables.

2.    Spread spaghetti sauce over tortilla. Sprinkle vegetables and cheese over spaghetti sauce-topped tortilla. 

3.    Place tortilla in skillet. Cover and heat for 2 minutes or until cheese melts. 

4.    Remove pizza from skillet and cut into 4 wedges.

 

 

No-Bake Breakfast Bars

 

 

Ingredients

◦1 cup peanut butter

◦½ cup nonfat dry milk (optional)

◦¼ cup honey or maple syrup

◦3 large shredded wheat biscuits or 1 to 2 cups of any other cereal (granola, cornflakes, etc.)

◦½ cup chopped nuts or raisins (optional)

 

 

 

Directions

1.Crush the shredded wheat biscuits or cereal.

2.Mix all the ingredients together.

3.Press the mixture firmly into an 8x8-inch pan.

4.Cut into squares.

 

 

Fruit Salsa with Cinnamon Chips

Cinnamon Chips

 

Ingredients

◦1 apple cored and chopped into small pieces

◦1½ cups fresh strawberries, chopped

◦2 kiwi, peeled and chopped

◦1/2 cup crushed pineapple, drained, save the juice

◦8 (8-inch) whole-wheat flour tortillas

◦1 teaspoon cinnamon mixed with 1/3 cup sugar

 

 

Preparation

1.Preheat oven to 350 degrees.

2.Rinse fruit with clean running water. Drain the fruit.

3.Chop the apples, strawberries and kiwi. Combine the chopped fruit with the drained crushed pineapple in a bowl. Chill.

4.Lay the tortillas separately on a cutting board. Sprinkle or brush the tortillas with approximately 2 teaspoons of pineapple juice. Sprinkle each tortilla with the cinnamon and sugar mixture.

5.Cut each tortilla into eight wedges and place on a baking sheet.

6.Bake at 350 degrees for 6 minutes.

7.Cool on a rack and store crisps in an air tight container.

 

Cajun Chicken Strips 

Use this recipe to add a little kick to your chicken strips.

 

Yield

Makes 4 servings

 

Ingredients

• 1/3 cup low-fat buttermilk
• 1/4 teaspoon hot sauce
• 1 tablespoon salt-free Cajun seasoning
• 1/2 teaspoon salt
• 1 cup panko (Japanese breadcrumbs)
• 2 pounds skinless, boneless chicken breast, cut into strips
• Cooking spray
   
  Preparation

1.    Preheat oven to 400°.

2.    Combine first 4 ingredients in a shallow dish. Place panko in a shallow dish. Dip chicken, one piece at a time, into buttermilk mixture; dredge in panko.

3.    Place chicken on a baking sheet lined with parchment paper. Lightly coat chicken with cooking spray. Bake at 400° for 40 minutes or until done, turning after 20 minutes.

 

 

Chicken and Veggie Pasta Salad

 

Yield

Makes 7 servings

 

Ingredients

• 2 cups cooked small seashell pasta (about 1 cup uncooked pasta)
• 1½ cups cubed rotisserie chicken breast
• 1 cup diced red bell pepper
• 1/2 cup shredded carrots
• 1/2 cup sliced green onions
• 1/2 cup frozen corn, thawed
• 1/2 cup frozen green peas, thawed
• 1 (15-ounce) can black beans, rinsed and drained
• 1/4 cup rice vinegar
• 3 tablespoons olive oil
• 2 teaspoons Dijon mustard
• 1/2 teaspoon ground cumin
• 1/4 teaspoon salt
• 1/2 teaspoon hot sauce
   
  Preparation

1.    Combine the first 8 ingredients in a large bowl. Combine rice vinegar and remaining ingredients in a small bowl; stir well with a whisk.

2.    Pour vinegar mixture over chicken mixture, and toss gently to coat. Serve at room temperature or chilled.

 

 

Grilled Farmers Market Pizza

 

Yield

8 servings (serving size: 1 slice)

Ingredients

• 1 teaspoon olive oil
• 1 teaspoon balsamic vinegar
• 1/8 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 1 medium zucchini, cut lengthwise into 1/4-inch thick  slices
• 1 medium yellow squash, cut lengthwise into 1/4-inch thick slices
• Cooking spray
• 1 (12 inch) packaged pizza crust (such as Mama Mary's)
• 2 plum tomatoes, cut into 1/8-inch thick slices
• 1/4 cup (1 ounce) finely grated pecorino Romano cheese
• 2 tablespoons thinly sliced fresh basil
• 1/2 teaspoon finely chopped fresh oregano
  
  Preparation

1.    Prepare grill.

2.    Combine oil, vinegar, salt, pepper, zucchini slices and yellow squash slices in a large bowl, tossing gently to coat. Place squash mixture on grill rack coated with cooking spray; grill 2 minutes on each side or until tender.

3.    Reduce grill temperature to medium.

4.    Lightly coat pizza crust with cooking spray; grill 1 minute on each side or until lightly toasted. Arrange zucchini and squash over crust. Arrange tomatoes over squash; sprinkle with pecorino Romano cheese. Grill 5 minutes or until thoroughly heated. Remove from grill; sprinkle with basil and oregano

 

 

Mexican Lasagna  

Ingredients

• 2 cups shredded rotisserie chicken
• 1 large onion, chopped
• 1 tablespoon minced garlic
• 2 cups (16-oz) fat-free ricotta cheese
• 1 can corn, no salt added, drained
• 1 cup (8-oz) reduced-fat sour cream
• 1 can (4-oz) chopped green chilies
• 1/2 cup chopped fresh cilantro
• 2 teaspoons ground cumin
• 3 cups salsa verde
• 8 corn tortillas (6-inch diameter), cut in half
• 1 1/4 cups shredded low-fat Monterey Jack cheese (5-oz)
   
  Preparation

1.    Heat oven to 350°F. Spray 13x9-inch rectangular baking dish with cooking spray.

2.    Spray skillet with cooking spray. Heat over medium heat. Add onion, corn and garlic. Cover and cook, stirring occasionally, 7 to 8 minutes or until lightly browned. Add to chicken in the bowl.

3.    In another medium bowl, stir together ricotta, sour cream, green chilies, cilantro, cumin and salt.

4.    Spread 1 cup of the salsa across bottom of prepared baking dish. Arrange half of the tortillas evenly over salsa. Spread half of the ricotta mixture over tortillas. Top with half of the chicken mixture. Top with 1 cup of the remaining salsa and 1/2 cup cheese. Repeat layering with remaining tortillas, ricotta mixture and chicken mixture. Sprinkle with remaining 1 cup salsa and 3/4 cup cheese.

5.    Bake 30 minutes or until heated through. Loosely cover with foil if the cheese browns too quickly.

 

Turkey Burgers

 

Ingredients (makes 6 servings)

• 1-1/2 pounds ground turkey
• 2 tablespoons Italian bread crumbs
• 2 tablespoons finely diced onion
• 2 tablespoons egg substitute, lightly beaten
• 2 tablespoons chopped fresh parsley
• 1/2 teaspoon minced garlic
• 1 teaspoon Worcestershire sauce
• 1 teaspoon soy sauce
• 1/4 teaspoon salt
• 1/8 teaspoon ground black pepper
   
  Preparation

1.    In a large bowl, mix all ingredients. Form into 6 patties.

2.    Cook the patties in a medium skillet over medium heat or grill, turning once, to an internal temperature of 180 F (85 C).