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| | From:  junebugvpw (Original Message) | Sent: 6/1/2008 11:52 PM |
Chicken Enchilada Casserole
Ingredients 2 (10 oz.) cans mild enchilada sauce
2 (10 oz.) cans chicken breast in water drained
1 c. fat free sour cream
1 (8 oz.) bag fat free shredded cheddar cheese
1 (11 oz.) pkg. fat-free corn tortillas
Procedure Spray crock pot with nonfat cooking spray. In a
lg. bowl mix enchilada sauce, chicken, and sour
cream together until all ofthe chunks of chicken
are shredded and the sauce is well blended. Place
1/4 of each of the following in layers in crock pot:
sauce, cheese, and tortillas. Some of the tortillas
have to be torn in order to fill in the gaps between
the whole tortillas and the edge of the crock pot.
End with the sauce on top. Cover and cook on low
for 2 to 2 1/2 hours. This recipe does not do well
cooked on high. Cut the casserole into 6 pieces.
Beef Enchilada Casserole:
Substitute 1 1/2 lbs. precooked, lean, shredded, eye
of round beef for the chicken.
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LOW-FAT GRAVY
Ingredients | 1/2 cup finely chopped onion
1/2 cup finely chopped fresh mushrooms
2 tablespoons chopped fresh parsley
2 cups reduced-sodium fat-free beef or chicken
broth -- divided
2 tablespoons cornstarch
1 Pinch pepper
| Procedure | Recipe By :Taste of Home Newsletter
Serving Size : 8 Preparation Time :0:00
Categories : Sauces
In a saucepan, saute onion, mushrooms and parsley in 1/4 cup broth
until vegetables are tender. Combine cornstarch, pepper and 1/2 cup
of broth; stir until smooth. Add to pan with the remaining broth.
Bring to a boil, stirring occasionally; boil for 2 minutes. Yield: 2
cups. (8 - 1/4 cup servings)
Per Serving 17 Calories; trace Fat; 1g Protein; 3g Carbohydrate;
trace Dietary Fiber; 0mg Cholesterol; 20mg Sodium.
WW Pts: 0
NOTES : Diabetic Exchanges: One 1/4-cup serving equals a free food;
| | Recipe By :Taste of Home Newsletter
Serving Size : 8 Preparation Time :0:00
Categories : Sauces
| Serving Information |
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Slow Cooker-Chili Grande
Ingredients 3/4 lb. beef stew meat, cut into 1/2" pcs.
1 tbsp. salt-free Mexican seasoning
1 (15 1/2 oz.) can chili beans in zesty sauce, undrained
1 (14 1/2 oz.) can no-salt-added stewed tomaotes, undrained
1 (10 oz.) pkg. frozen chopped green bell pepper (about 3 cups)
1 cup frozen chopped onion Procedure Place all ingredients in a 4-5 qt. slow cooker; stir well. Cover and cook
on
HIGH 4 hrs. Or, cover and cook on HIGH 1 hr.; reduce heat to LOW and cook
7
hrs.
Exchanges: 2 starch, 2 veg, 1 lean meat
Per serving: cal 256, carb 38.3 g , fat 4 g , sat fat 0.9 g , fib 9.4
g ,
prot 22.9 g , chol 32 mg , sod 722 mg , calc 94 mg , iron 3.5 mg
Serving Information |
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All American Potato Salad
Ingredients 2 pounds medium-sized red potatoes -- unpeeled
1/3 cup thinly sliced celery
1/3 cup finely chopped onion
1/3 cup grated carrot
1 tablespoon sweet pickle relish -- plus
1 1/2 teaspoons sweet pickle relish
***Dressing***
1/3 cup nonfat or reduced-fat mayonnaise
1/3 cup nonfat sour cream
2 tablespoons spicy mustard
1/4 teaspoon ground black pepper
Procedure 1. Cut the potatoes into 3/4 " pieces, and place in a microwave or
stove-top steamer. Cover and cook at high power or over medium-high
heat for 8 to 10 minutes, or until tender. Rinse with cool water and
drain. Place the potatoes in a large bowl. Add the celery, onion,
carrot, and relish, and toss gently to mix. Combine the dressing
ingredients in a small bowl, and stir to mix well. Add the dressing
to the potato mixture, and toss gently to mix. Cover the salad and
chill for at least 2 hours before serving.
According to the website: Per serving: 139 Cal, 0.2g Fat, 2.9g Fib,
0mg Chol, 3.5g Pro, 185mg Sod
Serving Information |
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Almond-Chicken Salad
Ingredients 1 1/2 cups plain nonfat yogurt
2 tablespoons mango chutney
2 teaspoons low-sodium ketchup
1 teaspoon mild or hot curry powder
8 ounces skinless cooked chicken breast, shredded
2 cups cooked elbow macaroni
1 cup chopped scallions
1/4 cup chopped fresh flat-leaf parsley
2 ounces slivered almonds Procedure In medium bowl, combine yogurt, chutney, ketchup and curry powder. In
large bowl, combine chicken, macaroni, scallions, parsley and
almonds. Add yogurt mixture; toss well to coat thoroughly.
Refrigerate, covered, until chilled. Nutrition information:
Per serving: 376 Calories; 28 g Protein; 12 g Fat; 38 g Carbohydrate;
246 mg Calcium; 210 mg Sodium; 52 mg Cholesterol; 3 g Dietary Fiber Serving Information |
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Avocado, Orange, and Spinach Salad
Ingredients 1 pound fresh spinach
1/2 pound mushrooms, sliced
1/2 medium red onion, thinly sliced
1/4 cup olive oil
2 tablespoons cider vinegar
1 tablespoon sugar
1 tablespoon McCormick Lemon & Pepper Seasoning Salt
1 avocado, peeled, pit removed, and sliced to serve
1 can (11 ounce) mandarin oranges, drained, to serve
Procedure Remove tough stems from spinach and wash thoroughly to remove sand. Dry
with paper towels or in salad spinner. Tearspinach into pieces and
place in large salad bowl with mushrooms and onion.
Place olive oil, vinegar, sugar and lemon & pepper seasoning in 1-cup
glass measure and beat with fork until well combined.
When ready to serve, pour dressing over spinach mixture and toss to
coat. Garnish with avocado slices and mandarin oranges.
Nutritional Information, Amount Per Serving:
Calories: 166;Fat: 11 g;Cholesterol: 0 mg;Protein: 4
g;Carbohydrates: 13 g;Sodium: 327 mg
Serving Information |
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Colorful Beef Taco Salad
Ingredients 1 pound Lean Ground Beef or Ground Round
1 medium yellow onion, chopped
1 tablespoon Spicy Seasoning Mix (recipe follows)
1/2 teaspoon salt
1 14.5-ounce can Mexican-style diced tomatoes, undrained
4 to 6 cups shredded lettuce
Chopped yellow bell pepper
Sliced green onions Procedure 1. Brown ground beef with yellow onion in large nonstick skillet over
medium heat 8 to 10 minutes or until beef is not pink, breaking up into
crumbles. Pour off drippings.
2. Season beef with seasoning mix and salt. Stir in tomatoes; bring to a
boil. Reduce heat; simmer 10 minutes, stirring occasionally.
3. Divide lettuce among 4 plates. Top evenly with beef mixture. Sprinkle
with bell pepper and green onions as desired. Optional: Garnish with
tortilla chips.
Spicy Seasoning Mix: Combine 3 tablespoons chili powder, 2 teaspoons
ground cumin, 1 1/2 teaspoons garlic powder, 3/4 teaspoon dried oregano
leaves and 1/2 teaspoon ground red pepper. Blend well. Store in airtight
container.
Nutritional Analysis
Using 92% Lean Ground Beef
248 calories (99 calories from fat, 37% calories from fat), 11g fat,
5g saturated fat, 68mg cholesterol, 731mg sodium, 15g carbohydrates,
3g fiber, 27g protein, 6mg iron.
Diabetic Exchanges: 1 carbohydrate or starch, 3 1/2 lean meat.
Using 96% Lean Ground Round
225 calories (54 calories from fat, 24% calories from fat), 6g fat,
2g saturated fat, 68mg cholesterol, 731mg sodium, 15g carbohydrates,
3g fiber, 27g protein, 4mg iron.
WW Pts: 5
Diabetes Exchange: 1 carbohydrate or starch, 3 1/2 very lean meat.
Serving Information |
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Christmas Crunch Salad
Ingredients 4 cups fresh broccoli florets (3/4 pound)
4 cups fresh cauliflower (3/4 pound)
1 medium red onion,' chopped
2 cups cherry tomatoes, halved
Dressing
1-cup fat-free mayonnaise
1/2 cup non-fat sour cream
1-tablespoon sugar
1-tablespoon vinegar
Pepper to taste.
Procedure In a large salad bowl, combine vegetables. Whisk the dressing ~
Ingredients until smooth; pour over vegetables and toss to coat.
Cover and chill for at least 2 hours.
Serving Information |
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Great recipes!!! Now to get me to make them. |
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