Posts Tagged ‘main dish’

QUINOA BURGER

So yummy!  If you want a change of pace that’s meat-free, yet full of protein, fiber, and very filling…this might be for you.

I like it with Tzatziki on top (my recipe is in this post), or  a little “fry sauce” (what some drive-ins call that wonderful mayo/ketchup combo), and with a thick slice of tomato, avocado, onion and lettuce, as a burger should be, it’s fab.

Don’t be afraid of Quinoa.  It cooks just like rice – might even be a little easier! – and can be subbed almost straight across in most recipes.   I made Rice Burgers for my kids for years and this is the same recipe, with Quinoa instead.

UPDATE!!   I recently found myself without carrots so used shredded zucchini instead.  WONDERFUL!  And my husband says I have to make them like this from now on.  The measurements are in the recipe, also, if you’re interested.)

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2 rounded cups cooked quinoa (see note below for cooking instructions)

3/4 cup shredded cheddar cheese (or other variety, if you prefer)

1/2 cup low-fat cottage cheese

1 medium carrot, finely grated (OR 1 cup shredded zucchini, squeezed dry)

3 eggs

3 tablespoons all purpose flour

2 green onions, including white parts

1 /2 teaspoon  sugar

1/4 teaspoon black pepper

1/4 teaspoon ground cumin

1/8 teaspoon salt

1/8 teaspoon garlic powder

Olive oil for frying

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To cook quinoa for the above recipe:

1 cup uncooked quinoa

2 cups water

1/2 teaspoon salt

In a medium saucepan bring the 2 cups water and 1/2 teaspoon salt to a boil over high heat.  Add quinoa and reduce heat to low.  Cover and cook for 18-20 minutes, or until all water is absorbed and the seeds are tender.  Allow to cool for a few minutes.

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In a large bowl combine the 2 rounded cups of cooked quinoa, cheddar cheese, cottage cheese, carrot, eggs, flour, green onions, sugar, pepper, cumin, salt, and garlic powder.

(To help them stay in patty form and not fall apart, I cook them on med-low slowly so they have longer to set-up without burning.  Makes them easier to flip, too.)  Heat a frying pan and a couple teaspoons olive oil over medium-low heat.  Mixture will be slightly sticky, so using a 1/4 cup measuring cup, drop mixture into pan and lightly flatten to 1/2 inch thick.  Fry until golden-brown, about 4 minutes on each side.   Makes approx. 10 burgers.

Per burger:  Calories 132; Protein 8 g; Fat 5 g; NET Carbs 12 g; (Fiber 2 g); Sugar 0 g; Sodium 200 mg

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So familiar!

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COMPANY CHICKEN

Please don’t judge the recipe by the photo!  (I still didn’t know what I was doing with my camera…one of these days I’ll make it again and we’ll make prettier!).  This is such a good recipe – it’s been in every hometown cookbook and continues to be a favorite.

Sounds odd and weird – but it works!  I’ve done it with tofu, also.  Cut slabs of firm tofu and let it soak in the sauce…then baked it off.  REALLY good!

Serve this over a bed of herbed rice for your family and a steamed, fresh vegetable.

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Vegetable cooking spray
1 cup sugar free apricot preserves
1/2 cup Catalina (or Russian) dressing
1/4 cup reduced-fat mayonnaise
1 envelope dehydrated Onion Soup & Recipe mix
1 pound skinless, boneless chicken breast halves or thighs

Preheat oven to 350 degrees. Coat a 9×13 inch baking dish with vegetable spray and set aside.

In a medium bowl, whisk together jam, dressing, mayonnaise, and onion soup mix. Spread 1/2 cup of jam mixture onto the bottom of baking dish. Arrange chicken pieces in dish and pour remaining sauce over chicken. Cover and bake for 45 minutes. Uncover and continue baking for 15-20 minutes. Makes 8 WLS servings.

Per Serving: Calories 188; Protein 22 g; Fat 4 g; Carbs 10 g; Sugar 2 g; Sodium 163 mg

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CHILE TURKEY MEATLOAF

(For some reason this photo makes it look dry.  It is SOOOOOO not.)

Super-duper moist and flavorful – it’s my husbands favorite meatloaf EVER.  This was a half-hearted-throw-everything-in type meatloaf at the last minute for dinner but Hon raved about it so much I had to scramble to save a piece for a photo!

It stays very moist because of all the nutritious and colorful vegetables mixed in. Serve with salsa, avocados, and sour cream if desired. Great as leftovers, and it freezes wonderfully. (With turkey it is super low in calories, but ground beef would also work in this.)

For the family add a fresh green salad and a warm pan of Chile Cornbread (one box cornbread mix according to pkg directions, 2 tablespoons diced green chiles, 1 teaspoon Chili Mix seasoning, 1/4 cup shredded cheese.)

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2 tablespoons butter or olive oil
1 cup diced onions
2 cloves garlic
1 red pepper, diced
1/2 carrot shredded
3 1/2 teaspoons Penzey’s Chili 9000 or medium chili powder
1 teaspoon cumin
1 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon sugar or Splenda
1/3 cup fresh cilantro or parsley, chopped
20 ounces ground turkey (mixed dark and white – stays more moist than all white)
3 tablespoons ketchup
1 egg
1 egg white
1/3 cup 2% milk
1/2 cup Panko bread crumbs
1/2 cup shredded Monterey Jack cheese
3 tablespoons salsa

Preheat oven to 375 degrees. Coat a loaf pan with vegetable cooking spray and set aside.
In a large frying pan over medium heat add olive oil or butter. Saute the onion, garlic, pepper, and carrot until onion is soft. Add in chili mix, cumin, salt, black pepper, sugar/Splenda, and cilantro and cook for two minutes. Transfer mixture to a large bowl and gently mix in turkey, ketchup, egg, egg white, milk, bread crumbs, and cheese. Place in prepared pan; cover with salsa and bake for 55-60 minutes. Allow to rest 15 minutes before serving. Makes 8 servings.

(I usually do this in 3 mini loaf pans and bake for 30-40 minutes.  These freeze great, so I freeze two and Hon can eat one in a couple days, but no left-over burnout!)

Per Serving: 240 Calories; 18 g Protein; 14 g Tot Fat; 10g NET Carbs; (11 g Carb; 1 g Fiber); 4 g Sugar; 281 mg Sodium

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One dish meal…

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CHICKEN CASSOULET

In this comforting recipe, the chicken is complimented with bacon, onions, tomatoes and white beans. It gets thick and rich and very tender. Instead of the traditional bread crumb crust, I topped it with some shredded cheese.

Prepare a wonderful, crunchy green salad and maybe a plate of whole-grain crackers for your family and you’ve got an easy, time-friendly meal.

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2 tablespoons olive oil
4 slices turkey bacon, chopped
1 onion, diced
2 cloves garlic, minced
1 pound boneless, skinless chicken thighs, quartered
One 14-ounce can diced tomatoes, undrained
1/4 cup chicken broth
1 teaspoon dried thyme
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
Dash cayenne
Kosher salt and black pepper to taste
One 15-ounce can Great Northern beans, drained

In a large skillet over medium heat cook turkey bacon in olive oil until it begins to brown. Add onion, and garlic and cook 3-5 minutes, stirring occasionally, until onions turn light golden. Add chicken and cook 5 minutes, browning on all sides. Stir in tomatoes, broth, thyme, basil, oregano, cayenne, salt and pepper. Bring to a boil, stirring occasionally; cover and simmer 10 minutes. Stir in beans and simmer, uncovered 10 more minutes, until mixture is slightly thickened and chicken is very tender. Makes 6 servings.

Per Serving: Calories 241; Protein 28 g; Fat 9 g; Carbs 8g; Sugar 2 g; Sodium 237 mg

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CHICKEN & MUSHROOM IN WHITE WINE

If you want something that looks like you took forever making it – but didn’t – this is it.  It would be great for a dinner party or dinner in your pajamas.

Try omitting the mushrooms and using broccoli – sounds good to me!

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Vegetable cooking spray
1 pound skinless, boneless chicken breast halves
4 tablespoons flour
Kosher salt and black pepper
2 tablespoons olive oil
2 tablespoons butter
2 cups sliced mushrooms
1/2 cup white wine
1/3 cup low-sodium chicken broth
1/2 cup shredded mozzarella cheese
1/3 cup shredded or grated Parmesan cheese
1/4 cup thinly sliced green onions

Preheat oven to 375 degrees. Coat a long baking dish with vegetable spray. Cut each breast half in half again lengthwise. Place each piece between heavy plastic wrap and pound flat to 1/8-inch thickness. Sprinkle very lightly with salt and black pepper and dredge lightly in flour.

In a large skillet over medium heat melt half of the butter with half of the olive oil. Add half of the chicken pieces and cook for 4 minutes or until golden and crispy, turning once. Transfer to baking dish and repeat with remaining butter, oil and chicken. To skillet add the mushrooms; cook and stir until tender. Add wine and broth and bring to a boil. Boil gently 5 minutes or until mixture is reduced to half and thickened; pour over chicken. Sprinkle with mozzarella, Parmesan and green onions. Bake, uncovered, for 15-20 minutes. Makes 6 servings.

Per Serving: Calories 241; Protein 30 g; Fat 10 g; Carbs 6 g; Sugar 0 g Sugar; Sodium 203 mg

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CHEESEBURGER PIE

This is the basic recipe…use your imagination to make any ‘burger’ you like.  I topped mine with spicy ketchup and dill chips.

How about a Cowboy Burger – pinto beans mixed into the meat part…BBQ sauce slathered under the cheese topping.

Or some blue cheese crumbled in and roasted garlic.  Or feta cheese and Greek olives?  WOW!

Serve this with a fresh and crispy green salad and the family won’t miss the BUNS!

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Vegetable Cooking Spray
1 pound ground beef OR  Vegetarian version:  1 pkg. Morningstar Crumbles
1/4 cup chopped onion
1/4 cup chopped green pepper
1 tablespoon olive oil (IF USING VEGGIE MEAT)
1/2 teaspoon oregano
1/4 teaspoon Adobo seasoning OR 1 teaspoon Taco Seasoning
3/4 teaspoon salt
1/4 teaspoon fresh black pepper
1/3 cup crushed cheesy or buttery crackers (such as Cheezits or Ritz)
One 10-ounce can condensed tomato soup, undiluted

Preheat oven to 350 degrees. Coat a deep dish pie plate with vegetable cooking spray and set aside.
Over medium-high heat brown meat or veggie meat (with olive oil) and onion and peppers. Drain if using beef. Stir in oregano, Adobo, salt, black pepper, cracker crumbs, and soup. Pour into the greased pie plate. Set aside.

CHEESE TOPPING

1 egg, beaten
1/4 cup milk
1/2 teaspoon salt
1/2 teaspoon dry mustard powder
1/2 teaspoon Worcestershire sauce
2 cups shredded Cheddar cheese (or any variety you like)

In a small bowl mix together the egg, milk, salt, mustard powder, Worcestershire sauce, and cheese. Pour over the burger mixture, spreading cheese to cover top completely. Bake for 30 minutes or until topping is set and golden. Makes 10 servings.

Per Serving: 293 Cal; 20 g Protein; 16 g Tot Fat; 6 g Carb; 0 g Fiber; 2 g Sugar; 297 mg Sodium

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