Tuesday, August 23, 2011

Fettuccine Alfredo- Dr. Oz show

2 lb. cooked whole wheat linguine
1 1/2 heads of cauliflower, cored, broken into small florets
1 T. minced garlic
2 scallions, chopped
1 small can of chicken broth
salt and pepper to taste
reduced fat parmesan cheese

Steam the cauliflower for 20 minutes or until very soft.
In a large blender, combine the cooked cauliflower, minced garlic and the chicken broth.  Puree until silky smooth. Pour the puree into large skillet and heat over medium heat until steaming. Toss in the cooked pasta and add salt and pepper to taste. Top with reduced fat parmesan cheese and garnish with chopped scallions.

I served this dish with baked veggies.

Sunday, August 21, 2011

Grilled chicken and shrimp

We eat a lot of chicken and I like to try new things so I don't feel like I constantly serve the same type of chicken. We grilled the chicken last night and seasoned it with salt, pepper and garlic powder. I sauteed mushrooms, onions and large shrimp in a skillet sprayed with non-stick spray. I seasoned it with salt, pepper, and lemon pepper and then served it over the top of the chicken. Steamed green beans and zucchini with garlic on the side, along with brown rice and corn on the cob.

Friday, August 19, 2011

Chicken Fajitas

This is a quick and easy meal. I started out by coating a skillet with olive oil and then adding about 1 T. of minced garlic. I then added thawed chicken breast tenders to the skillet and seasoned them with salt, pepper and a little bit of lemon pepper. Cooked until well browned. While the chicken was cooking, I sprayed a small skillet with non-stick spray and added chopped onions and sliced mushrooms, sprinkled with salt, pepper and garlic powder. Cooked these until tender. I served the chicken, along with the mushrooms and onions on a whole wheat tortilla, topped with shredded lettuce, chopped tomato, sliced black olives, salsa and fat free sour cream. As a side, I served corn on the cob and fresh fruit. Another idea for the chicken is to mix about 1/2 C. olive oil, 1 tsp. of minced garlic, a splash of low sodium soy sauce, black pepper and some ginger together in small bowl. Place chicken pieces in a large ziplock bag, add mixture to bag and let it marinate for a few hours before you are ready to cook. I've also added dijon mustard to the marinade on occasion.

Monday, August 15, 2011

Beef and Mushroom Shepherd's Pie- Dr. Oz show


5 large potatoes, peeled and cubed
2 tsp. minced garlic
1/2 cup unsweetened Silk
2 T. olive oil
1 tsp. salt
1 tsp. black pepper


2 T. olive oil
1 lb. lean ground beef or turkey
1 medium onion, finely diced
1 medium carrot, finely diced
1 rib celery, finely diced
8 ounces mushrooms, quartered
2 tsp. minced garlic
1/2 tsp. dried thyme
1 bay leaf
1 T. tomato paste
2 T. whole wheat flour
1/2 C. unsweetened Silk
1 C. beef broth
1 tsp. Worcestershire sauce
salt and pepper


Preheat oven to 375 degrees. In large saucepan, boil potatoes and 2 tsp. minced garlic in salted water until tender, about 15 minutes. Drain potatoes and garlic, return to saucepan and mash with potato masher or hand mixer. Stir in silk, olive oil, salt and pepper. Taste and adjust seasonings. While potatoes are cooking, place a large skillet over medium heat. Add oil to hot pan and brown the ground beef. Add onion, carrots, celery and saute until onions begin to soften, about 5 minutes. Add mushrooms, garlic, thyme, bay leaf and tomato paste, stirring until liquid reduces, about 5-7 minutes. Sprinkle flour over mixture and stir for 1 minute. Slowly add silk, stirring continuously until completely combined. Add beef broth and Worcestershire, simmering for 3-4 minutes. Remove bay leaf and season with salt and pepper. Spoon beef mixture into 2 quart baking dish and top with mashed potatoes. Bake for 20-30 minutes, or until the potatoes are brown and juices bubble around the edges.

I served with steamed veggies, whole wheat roll and fresh fruit.

Sunday, August 14, 2011

Product watch

Jennie-O lean smoked turkey sausage. This sausage is very good used in stir fry or in egg white omelettes. This is the turkey sausage used in the turkey sausage/broccoli casserole recipe.

Friday, August 12, 2011

Crockpot pork chops

7, thin cut, boneless, lean pork chops
small onion, cut into large chunks
2 T. minced garlic
1 T. worcestershire sauce
1/2 of a 14 ounce can beef broth
1 can 98% fat free cream of mushroom soup
salt, pepper and garlic powder

Spray skillet with non-stick cooking spray. Season pork chops with salt, pepper and garlic powder. Brown pork chops in skillet until browned on both sides.

Place chunks of onion in the bottom of the crockpot. Place browned pork chops on top of the onions. In mixing bowl, whisk together soup, broth, minced garlic and worcestershire sauce until well blended. Pour mixture over the pork chops. Cook in crockpot on low for 7 hours. Serve over brown rice with a side of steamed veggies and a whole wheat roll.

Friday, August 5, 2011

Cranberry meatloaf- Dr. Oz. show

1.5 lbs lean ground beef
1/3 cup dried cranberries
1/4 cup egg substitute
1/4 cup skim milk
1/2 cup ketchup
2 T. mustard
1 tsp. oregano leaves
1 tsp. garlic salt
1/4 of a yellow onion
1/4 cup breadcrumbs
1 can tomato soup
1/2 can water

Preheat oven to 375. Chop up onion into small pieces. Cook in small frying pan with 1 tsp. olive oil, until onions are soft and light brown.
In large mixing bowl, combine ground beef, egg substitute, milk, ketchup, mustard, oregano, garlic salt, breadcrumbs, cranberries and cooked onions. Mix ingredients with hands or large mixing spoon until evenly mixed. Transfer into baking dish and mold into loaf. Place tomato soup directly on top of meatloaf. Add 1/2 can water directly on top of soup. Cook 45 min.- 1 hour.

Mashed potatoes-
2 lbs. potatoes, peeled and cubed
2 T. minced garlic
1/2 cup silk unsweetened soy milk
2 T. olive oil
1 tsp. salt
1 tsp. black pepper

Boil potatoes along with minced garlic until tender. Drain potatoes and garlic. Mash with potato masher or use hand mixer. Stir in silk, olive oil, salt and pepper and mix until well blended. Adjust seasonings to taste.

1 can 98% fat free cream of chicken soup
1/2 cup fat free sour cream
1 T. lemon juice
1/2 tsp. black pepper

Combine all ingredients and whisk until well blended. Heat in microwave or in small saucepan until bubbly and hot. Serve over mashed potatoes and meatloaf.

I served this with steamed squash, broccoli and asparagus and a whole wheat roll.

Thursday, August 4, 2011

Product watch

One way to curb the munchies is to chew gum. It keeps your mouth busy!! I always buy the sugar free brands...there are plenty out there to choose from. I also like to chew gum while I exercise.

Heart Smart Tilapia-Dr. Oz show

5-6 tilapia filets ( or chicken breasts )
1 package of imitation crab meat
1/4 C. bread crumbs
1/4 C. egg substitute
2 tsp. minced garlic
1 small onion, finely chopped
fat-free non-stick cooking spray
1 T. Italian seasoning
1 T. reduced fat Parmesan cheese
salt and pepper

Spray baking dish with non-stick cooking spray. Season filets on both sides with salt and pepper and place in dish.

In mixing bowl, combine crab meat, bread crumbs, egg substitute, garlic, onion, Italian seasoning and Parmesan cheese. Mix well and then add handful of mixture on top of each filet. Spray fat free cooking spray on top of each filet. Bake in preheated oven at 350 for 30-45 minutes or until fish flakes easily with fork.

I served this with steamed asparagus, green beans and squash, corn on the cob and a whole wheat roll.

Monday, August 1, 2011

Turkey sausage and broccoli casserole

Jennie-O lean smoked turkey sausage ( I used half of the package )
Steamed broccoli
1/2 C. reduced calorie cheese ( I used the grated weight watchers mexican blend)
1/2 C. lite mayo.
1 can of 98% fat free cream of chicken soup
1/4 tsp. curry powder
3/4 T. lemon juice
2 C. cooked brown rice

Place steamed broccoli on the bottom of a baking dish, next add the turkey sausage, cut up into bite sized pieces. In mixing bowl, add the soup, mayo., curry powder and lemon juice. Whisk together until well blended. Add the cooked rice to soup mixture and mix well. Place the rice mixture on top of the turkey sausage. Top with grated cheese. Bake at 325 for 30 minutes or until the cheese is melted. I served this with steamed cauliflower and squash and a whole wheat roll. Instead of the turkey sausage, you can use chicken. This is good as well.