Archives for March 2019

Spinach Ricotta Quiche, Broccoli Quiche, Chicken Quiche

Spinach Ricotta Quiche 1 prepared pie shell for 9-inch pie ½ cup part skim ricotta 1/3 cup reduced fat shredded mozzarella cheese ¾ cup cherry tomatoes, halved 7 eggs, beaten 2 cups baby spinach, chopped 2/3 cup fat-free milk 6 Tbsp. grated Parmesan cheese 2 Tbsp. fresh chopped basil salt and pepper to taste Preheat […]

Pork Tenderloin Stuffed with Spinach, Prosciutto and Mozzarella Turkey Tenderloin Stuffed with Squash, Pecans and Cranberries

Pork Tenderloin Stuffed with Spinach, Prosciutto and Mozzarella 1 1 lb. pork tenderloin 1 oz. thin sliced prosciutto 2 cups fresh baby spinach 1 ½ oz. reduced fat mozzarella cheese 2 Tbsp. chopped sun dried tomatoes 2 Tbsp. lemon juice 3 cloves garlic, minced 1 teas. olive oil ¼ teas. black pepper 2 teas Dijon […]

Kale with Corn and Carrots Corn, Tomato and Okra Stew, Eggplant with Tomato and Cheese

Kale with Corn and Carrots 2 cups baby carrots 6 cups chopped kale 1 cup corn kernels 1 Tbsp. olive oil ½ teas. cumin ½ teas. coriander ½ teas. curry powder salt and pepper to taste Slice the carrots lengthwise. Wash the kale. Place a large skillet over medium-high heat and heat the olive oil. […]

Green Beans with Mustard Sauce, Lentils with Onion, Sour Cream Lima Beans

Green Beans with Mustard Sauce 1 9 oz. package cut green bean 2 beaten egg yolks 1 teas. whole wheat flour ½ teas. dry mustard ¾ cup scalded 2% milk 1 teas. lemon juice salt and pepper to taste Place a double boiler over medium high heat. When the water in the bottom of the […]

Chicken Enchilada Roll-Ups, Spinach Lasagna Roll-Ups

Chicken Enchilada Roll Up 1 ½ lbs. boneless skinless chicken breasts (3 breasts) cut in half lengthwise 1 cup reduced fat shredded Mexican blend cheese 1 10 oz. can mild red enchilada sauce 1 large avocado, cubed 1 4 oz. can diced mild green chilies, drained 1 teas. cumin 1 teas. garlic powder 2 teas. […]

Vegetable Chili Tomato, Vegetable Soup Summer, Squash Soup

Vegetable Chili 1 cup chopped onion 1 cup chopped carrots ½ cup chopped green peppers 1 cup sliced mushrooms 1 cup sliced zucchini 1 28 oz.can chopped tomatoes 2 cups tomato sauce 4 cups cookedblack beans (rinse and drain canned beans) 1 4 oz. can diced chili peppers, drained 1 Tbsp. olive oil 12 black […]

Basil Tuna Steak, Sesame Tuna Steak Salad, Tuna Steak with Peppers, Tomato and Onion

Basil Tuna Steak 2 tuna steaks 3 oz each 1 Tbsp olive oil 10 fresh basil leaves 1 clove garlic, minced ½ medium tomato, sliced 2 teas. balsamic vinegar 2 Tbsp. gratedparmesan cheese 4 Tbsp. part-skim milk mozzarella cheese salt and pepper to taste Place skillet over medium-high heat and add the olive oil. When […]

Spicy Black – Eyed Peas Onion Rice Barley with Squash, Apples and Onions

SpicyBlack-EyedPeas 2 cups uncookedblack-eyedpeas (rinse well and soak overnight) 1 medium onion, chopped 6 cloves garlic, sliced 5 stalks celery, chopped 1 ½ teas. groundcumin 1 dried red chili pepper, chopped fine ¼ teas ground cayenne pepper 1 Tbsp. olive oil 1 Tbsp. low-sodium soy sauce salt and pepper to taste Bring 2 quarts of […]

Roast Beef, Onion and Swiss Sandwich, Prosciutto and Arugula Sandwich, Tuna Melt, Chicken Club Lettuce Wrap

Roast Beef, Onion and Swiss Sandwich 12 oz.roast beef, sliced thin(leftover roast beef works well) 8 oz. loaf French or Italian bread 4 oz.reduced fat Swiss cheese 1 large onion 2 teas. olive oil salt and pepper to taste Cut the bread into 4 pieces. Slice the onion into thin rings.Place a skilletover medium-lowheat. Add […]

Peach Bread Pudding, Custard Pudding, Pumpkin Custard Pudding

Peach Bread Pudding 2 eggs, beaten 2 cups sliced peaches in juice 4 slices reduced calorie whole wheat bread ¼ cup sugar ¼ cup Splenda 2 Tbsp. light buttery spread (like I can’t believe it’snot butter) 2 Tbsp. flour 1 ½ teas. cinnamon (more or less to taste–may use nutmeg in place of cinnamon) Preheat […]