Pollo alla Romana (Roman Chicken)

I am a sucker for Italian food, period!  This is a delightful chicken recipe that is not hard and isn't loaded with a lot of fat.  Enjoy!  To make this dish you will need:
2 or 3 large boneless chicken breasts, cut into big chunks
salt and pepper
2 tablespoons olive oil
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 onion, peeled, cut in half and cut in half moons
3 ounces prosciutto, chopped
2 russet potatoes, peeled, cut in half and cut in half moons
2 cloves garlic, chopped
1 15 ounce can petite diced tomatoes
1 15 ounce can of tomatoe sauce
1/2 cup white wine
Sprigs of fresh thyme
1 teaspoon of Italian seasoning
1/2 cup chicken stock
1.)  Season the chicken with the salt and the pepper.  Over medium heat, in a heavy large skillet, heat the oil.  Add the chicken and cook the chicken until brown on all sides.  Remove from the pan and set aside.
2.)  In the same pan add the peppers, onions and prosciutto.  Cook until the mixture browns (about 5 minutes).  Add the garlic and the potatoes and cook for one minute.  Add the balance of the ingredients.  Using a wooden spoon scrape up the browned bits from the bottom of the pan.  Return the chicken to the pan.  Bring the mixture to a boil.  Reduce the heat and simmer, covered until the chicken and the potatoes are cooked through (about 20 - 30 minutes).

Slimmed down Swedish Meatballs

Who doesn't love Swedish Meatballs?  Another comfort food hits the diet trail.  The original of this recipe was created by South Beach.  I made minimal changes.  It hits the spot and is under 220 calories.  Yeah baby!  To make these meatballs you will need:
3/4 teaspoon salt
1/2 teaspoon ground allspice
1/4 teaspoon freshly ground black pepper
1 pound ground turkey breast
1 tablespoon extra virgin olive oil
1 8 ounce package sliced mushrooms
3/4 cup lower-sodium chicken broth
3 tablespoons reduced fat sour cream
2 tablespoons chopped fresh parsley
1.)  Mix together salt, allspice, and pepper in a medium mixing bowl. Add turkey and gently mix with hands to combine; shape into meatballs.
2.)  Heat oil in a large nonstick skillet over medium-high heat. Add meatballs and cook until browned, about 3 minutes; lower heat to medium and cook 3 more minutes, gently shaking pan.
3.)  Add broth and mushrooms to the same skillet, increase heat to medium-high, and simmer until liquid is reduced by half, about 5 minutes.
4.)  Whisk in sour cream and cook 1 minute more. Sprinkle with parsley and serve hot.

Super Easy Stuffed Shrimp

Every girl needs a good cheater recipe.   Especially one that comes out really delicious.  I won't tell if you won't!  Easy ingredients also...... for this dish you will need
1 pound of Jumbo Shrimp
1 package of really good crab cakes
1 package Campbell's Skillet Starter, Scampi style
1.)  If you didn't buy the shrimp cleaned, smack yourself in the head.  After you clean the shrimp, cut them almost in half.
2.)  In the bottom of a pan, pour a little of the Scampi sauce, about a 1/2 cup.  Reserve the rest.
3.)  Put a little bit of the crab cake in the center of each shrimp.
4.)  Turn on the broiler.  Put the pan of shrimp in the middle pan.  After about 7 minutes, pour some more of the scampi sauce on the shrimp.  Return to oven and continue to broil until the shrimp turn pink and are done, about another 7 minutes.  Enjoy!

Chicken Milanese with Arugula Salad

So filling, so delicious, I wish I had leftovers for lunch!!!  A very quick and easy dinner to satisfy a hungry dieter!  To make this dish you will need:
For the salad:
1 tbsp olive oil
2 tbsp balsamic vinegar
5 medium ripe tomatoes, diced
1/4 small red onion, sliced thin
1 tbsp chopped fresh basil
kosher salt and pepper to taste
6 cups baby arugula
1 hard boiled egg per serving (optional)
1 avocado, pitted, diced
For the chicken:
1 package of thin chicken cutlets
1/3 cup eggbeaters
dash of hot sauce
3/4 cup of whole wheat breadcrumbs
1/2 cup ground pecans
Pam Olive Oil spray
1.)  In a medium bowl, combine the olive oil and balsamic. Add the tomatoes, basil and onions; season with salt and pepper. and toss. Set aside at least 10 minutes so the flavors meld.
2.)  Preheat oven to 450 degrees.  Spray a baking sheet with the Pam
3.)  Set up your breading station by putting the egg beaters and hot sauce in a bowl.  And on a plate combine the bread crumbs and the pecans.  Dip the chicken in the egg mixture.  Then put the chicken in the breadcrumb mixture.  Press the crumbs into the chicken on both sides.
4.)   Bake chicken, turning once halfway through for about 15 minutes total, or until chicken is golden.  Remove from the oven and top with arugula and tomato salad on top, finish the egg and some avocado. 

Delicious Lighter Lasagna

My regular lasagna has always received rave reviews.  Even from Italians!  I tried to lighten it up, reduce calories and make it healthier.  It's still awesome!  Definitely give this one a try!  One word of warning, it is a bit of work but defintiely well worth the time spent!  To make this rockin lasagna you will need:
1 package sweet Italian turkey sausage, casing removed

3/4 pound lean ground turkey

2 hot Italian turkey sausage links, casing removed

1/2 cup minced onion

3 cloves garlic, crushed

1 (28 ounce) can crushed tomatoes

2 (6 ounce) cans tomato paste

2 (6.5 ounce) cans canned tomato sauce

1/2 cup of white wine

1/2 cup water

2 tablespoons white sugar

1 1/2 teaspoons dried basil leaves

1/2 teaspoon fennel seeds

1 teaspoon Italian seasoning

1 tablespoon salt

1/4 teaspoon ground black pepper

4 tablespoons  chopped fresh parsley

12 lasagna noodles, or buy the ready to use ones

16 ounces ricotta cheese

1egg

1/2 teaspoon salt

3/4 pound mozzarella cheese, sliced

3/4 cup grated Parmesan cheese

1.  In a Dutch oven, cook sausage, ground turkey, onion, and garlic over medium heat until well browned. Stir in the white wine.  Stir in crushed tomatoes, tomato paste, tomato sauce, and water. Season with sugar, basil, fennel seeds, Italian seasoning, 1 tablespoon salt, pepper, and 2 tablespoons parsley. Simmer, covered, for about 1 1/2 hours, stirring occasionally.

2.  If not using the recipe ready lasagna noodles, bring a large pot of lightly salted water to a boil. Cook lasagna noodles in boiling water for 8 to 10 minutes. Drain noodles, and rinse with cold water. In a mixing bowl, combine ricotta cheese with egg, remaining parsley, and 1/2 teaspoon salt.

3.  Preheat oven to 375 degrees F.

4.  To assemble, spread 1 1/2 cups of meat sauce in the bottom of a 9x13 inch baking dish. Arrange 6 noodles lengthwise over meat sauce. Spread with one half of the ricotta cheese mixture. Top with a third of mozzarella cheese slices. Spoon 1 1/2 cups meat sauce over mozzarella, and sprinkle with 1/4 cup Parmesan cheese. Repeat layers, and top with remaining mozzarella and Parmesan cheese. Cover with foil: to prevent sticking, either spray foil with cooking spray, or make sure the foil does not touch the cheese.

5.  Bake in preheated oven for 25 minutes. Remove foil, and bake an additional 25 minutes. Cool for 15 minutes before serving.

 

Chicken Makhani (Indian Chicken)

I know it's January lighten up time, and this reads like a fatties entree, I have attempted to lighten it.  You can either serve it over rice or with a side of Naan bread.  I am also very nervous to post this.  I have an friend that is Indian and cooks the most amazing food.  Don't be too hard on me Palak!  To make this dish you will need:  
Spice Blend: 
1 tablespoon garam masala seasoning
1 1/2 teaspoons ground ginger
1/2 teaspoon ground cinnamon
1/4 teaspoon cayenne 
Sauce:
3 tablespoons butter
1 pound of chicken breasts, cut in bite sized cubes
1 large onion, chopped (about 1 cup)
2 teaspoons jarred minced garlic
1 tablespoon tomato paste
1 (15-ounce) can tomato sauce
1 (14 1/2-ounce) can diced tomatoes in juice
1 cup frozen peas, defrosted
1/3 cup fat free half and half
Optional:  Hot basmati rice, for serving or Naan bread warmed
1.)  To make the spice blend: Stir the ingredients together in a small bowl and set aside.
2.)  Melt the butter in a large nonstick skillet over medium heat. Add the onion and chicken,cooking stirring frequently, until the pieces just begin to turn gold and the onion is soft, about 5 minutes. Add spice blend, and cook for 1 minute, stirring constantly to prevent burning. The spices will be fragrant. Add the the garlic, tomato paste, tomato sauce and diced tomatoes and stir will.  Bring to a simmer. Turn the heat to low and cook, uncovered, until the chicken is cooked through and the sauce is flavorful, about 10 minutes. Stir frequently.
3.)  Add the peas and the half and half and heat through.  Serve either over cooked basmati rice or with Naan bread for dipping into the awesome sauce!

Easy Scones - can be made vegan

One of my daughters is a pastry chef and owns a bakery is Chesapeake Beach, MD.  Everytime we visit, my husband goes crazy over her scones.  He's been bugging me to make him some.  So, here is my rendition of a scone.  This time I made him Cranberry Orange Scones.  Next time I might try Lemon Blueberry or Almond Cherry.  You can switch out the fruit and make them different all the time.  To make these you will need:
2 cups all-purpose flour

1/3 cups sugar

1 teaspoon baking powder

1/4 teaspoon baking soda

1/2 teaspoon salt

8 tablespoons unsalted butter, frozen (Vegan - Earth Balance)

1/2 cup dried cranberries

zest of one orange    (Vegan - Tofu Sour Cream)

1/2 cups sour cream

1 large egg (Vegan egg replacer)

1.)  Adjust oven rack to lower-middle position and preheat oven to 400 degrees.

2.)  In a medium bowl, mix flour, 1/3 cup sugar, baking powder, baking soda and salt. Grate butter into flour mixture on the large holes of a box grater; use your fingers to work in butter (mixture should resemble coarse meal), then stir in dried cranberries and orange zest. 

3.)  In a small bowl, whisk sour cream and egg until smooth. 

4.)  Using a fork, stir sour cream mixture into flour mixture until large dough clumps form. Use your hands to press the dough against the bowl into a ball. (The dough will be sticky in places, and there may not seem to be enough liquid at first, but as you press, the dough will come together.) 

5.)  Place on a lightly floured surface and pat into a 7- to 8-inch circle about 3/4-inch thick. Sprinkle with remaining 1 tsp. of sugar. Use a sharp knife to cut into 8 triangles; place on a cookie sheet (preferably lined with parchment paper), about 1 inch apart. Bake until golden, about 15 to 17 minutes. Cool for 5 minutes and serve warm or at room temperature.

Buffalo Chicken Lettuce Wraps - Crockpot!

Why is it the minute I decide I want to eat better, I crave the worst possible things to eat.  I was craving Buffalo Wings.  I did some research and found this recipe online.  It is not my recipe, it is the brain child of Gina Homolka.  (A true food Goddess if there ever was one.)  I cannot believe How easy this recipe was, and satisfying too!  Two wraps with a 1/4 cup each of chicken is only 148 calories!  I found a low fat/low calorie Ranch dressing that was 30 calories a tablespoon.  I only used a teaspoon for each wrap.  I served this with my skinny baked french fries (one of my earliest postings) and I was very satisfied!  To make this you will need:
For the chicken:
2 boneless skinless chicken breast
1 celery stalk
1/2 onion, diced
1 clove garlic, peeled and smashed with you knife
16 oz fat free low sodium chicken broth
1/2 cup Frank's hot cayenne pepper sauce
For the wraps:
6 large Butter lettuce leaves
1 1/2 cups shredded carrots (buy the already shredded)
2 large celery stalks, cut into 2 inch matchsticks
Optional:  Low fat/Low Calorie Ranch dressing
1.)  In a crock pot, put chicken, onions, celery stalk, garlic and broth (make sure your chicken is covered in broth, if not add water).  Cover and cook on high 4 hours, or low for 8.
2.)  Remove the chicken from the crock pot.  Using two forks, shred the chicken.  Reserving on 1/2 cup of the broth, discard the rest.  Add the chicken back to the crock pot along with the reserved broth and the 1/2 cup of Frank's.  Continue to cook for another half hour.
3.)  Cut up the carrots and the celery.  Remove the stem from the butter lettuce and separate the leaves.  Using the lettuce as a wrap, add 1/4 cup of the chicken.   Top with some carrots and celery.  Top with Ranch dressing if using.  Roll it up and enjoy!

Baked Coconut Shrimp

This Coconut Shrimp is baked to reduce the calories.  I have even included a recipe for a lower calorie dipping sauce.  Yum!  It's unbelievably easy too!  To make the Coconut Shrimp you will need:
1 1/2 lbs. extra large shrimp, defrosted, shelled and deveined, rinsed and patted dry
1/3 cup cornstarch
1/2 tsp. ground red pepper
Dash of salt
1 Tbs. honey
1 Tbs. freshly squeezed lime juice
1/3 cup egg whites
3/4 cup coconut
Cooking spray
1.)  Preheat oven to 425 degrees F.
2.)  Lightly spray a large baking sheet with cooking spray.
3.)  In a small bowl combine cornstarch, pepper and salt
4.)  In a small microwave safe dish heat up honey for about 30-45 seconds.
5.)  Add lime juice to honey and stir.  Slowly add in egg whites and continue to stir
6.)  Place coconut in a thin layer on a pie plate or flat dish.
7.)  Take each shrimp and first dip into cornstarch mixture, then in egg white mixture and finally roll in the coconut.
8.)  Place on the baking sheet and lightly spray with cooking spray.  Bake 10-15 minutes or until shrimp is pink and the coconut is lightly toasted.

Dipping Sauce
1/2 cup apricot preserves (you can use sugar free if you wish)
1 tbsp rice wine vinegar
3/4 tsp crushed red pepper flakes
1.)  In a small bowl combine all ingredients.

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1/4 cup cornstarch

1 tablespoon Caribbean jerk seasoning

1 cup sweetened flaked coconut

1 cup Seasoned Panko breakcrumbs

1 teaspoon paprika

1. Preheat oven to 425°. Peel shrimp, leaving tails on; devein, if desired.

2. Place a wire rack coated with cooking spray in a 15- x 10-inch jelly-roll pan.

3. Whisk egg whites just until foamy. Or put the Egg Beaters in a bowl. 

4. Stir together cornstarch and jerk seasoning in a shallow dish. Stir together coconut, Japanese breadcrumbs, and paprika in another shallow dish. 

5. Dredge shrimp, 1 at a time, in cornstarch mixture; dip in egg whites, and dredge in coconut mixture, pressing gently with fingers. Lightly coat shrimp on each side with cooking spray; arrange shrimp on wire rack. 

6. Bake at 425° for 10 to 12 minutes or just until shrimp turn pink, turning once after 8 minutes.

Dipping Sauce

1/2 cup reduced calorie orange marmalade

2 teaspoons stone ground mustard

1 teaspoon prepared horseradish

1.  Whisk the orange marmalade, mustard, and horseradish together in a bowl. Refrigerate at least 1 hour before serving.

Slim downed Eggplant Rollatini

Taking a restaurant favorite and making it healthier was quite the challenge!  This rendition really reduced the calories without taking away any of the flavor!  To make this you will need:
1-2 large eggplants, top(s) removed and sliced to 1/3 - 1/2 inch slices long ways,
1 cup Panko breadcrumbs
Olive Oil Pam
For the filling:
2 cups part skim Ricotta

1 cup shredded low fat Mozarella
1/2 cup low fat Grated Parmesan
1/2 cup egg beaters
1 tablespoon Italian Seasoning
1/4 teaspoon salt
Pepper to taste
For the topping:
A good Marinara Sauce
1/2 cup shredded lowfat Mozarella
1.)  Preheat oven to 400 degrees.  Prepare a baking sheet by spraying with Pam
2.)  Spray each side of the eggplant with Pam.  Dredge the eggplant through the breadcrumbs.  You only need a light coating of the crumbs.  Put on the baking sheet.  Spray the top of the breaded slices with Pam.  Bake for 30 minutes.  Set aside.
3.) In a mixing bowl, combine ricotta, grated cheeses, egg beaters, Italian seasoning, salt and pepper.
4.)  In a baking dish pour a 1/2 cup of the marinara sauce.
5.)  Take a slice of the baked eggplant and add a heaping tablespoon full of the chees mixture to the end.  Roll up the eggplant and place in the baking dish.  Continue with the remaining eggplant slices until all are filled.
6.)  Spoon 2 tablespoons of sauce over each rollatini.  Srinkle each rollatini with mozzarella cheese.  Bake uncovered at 350 for 20 minutes.

Steak with Southwestern Salad

I am loving all these reduced calories dinners lately.  This has a lot of ingredients but it is super simple and very satisfying!  I was full!  To make this dish you will need:
For the steak:

5 large garlic cloves

1 tablespoon salt

1/2 cup dry red wine

1/4 cup balsamic vinegar

1/4 cup soy sauce

1 tablespoon honey

1 teaspoon black pepper

1 teaspoon Worcestershire sauce

1-1/2 pounds top-round London Broil -- 1 1/4-inch thick

For the Salad:

1 tsp olive oil
1/4 cup fresh squeezed lime juice
3 tablespoons diced red onion
2 medium vine ripe tomatoes, diced
1 cup canned black beans, drained and rinsed
1 cups frozen corn kernels (fresh is fine)
2 tbsp finely minced cilantro
kosher salt and fresh pepper to taste
1 avocado, pitted, diced
1.)  Combine all marinade ingredients, mixing well to dissolve the salt. In a heavy-duty resealable plastic bag combine London broil with marinade. Seal bag, pressing out excess air. Marinate, chilled, turning occasionally, for 4 to 6 hours.
2.)  In a medium bowl, combine red onions, olive oil, lime juice, salt and pepper in a medium bowl and set aside a few minutes.  Add tomatoes, black beans, corn, cilantro and set aside.
3.)  Prepare grill. Remove steak from marinate, letting excess drip off, and grill on an oiled rack set 5 or 6 inches over glowing coals, for 7 to 9 minutes on each side for medium rare. Transfer steak to a cutting board, cover with foil, and let stand 10 minutes before carving. Cut across the grain.
4.)  Layer the steak on a platter.  Top with the salad.  Top the salad with the cut up avocado and enjoy!