Monday, May 3, 2010

Boneless Wings

Boneless Wings
(Makes 2 servings)
3 tsp honey
3 Tbsp hot sauce
2 Tbsp low-sodium Worcestershire sauce
1/2 tsp minced garlic
1/2 tsp paprika
12 chicken tenders

  1. Preheat a nonstick skillet on medium-high.
  2. Stir together the honey, hot sauce, Worcestershire sauce, garlic, and paprika in a small bowl. Microwave for 10 seconds, stirring if the honey clumps.
  3. Place the chicken and half of the spice mixture in a large Ziploc bag and shake until coated.
  4. Pour the coated tenders into the skillet and cook for 1 to 2 minutes per side.
  5. Toss with the remaining spice mixture to coat them.
  6. Eat with celery sticks, baby carrots, and 4 Tbsp (2 Tbsp per serving) of a good, chunky blue cheese dressing that’s reasonably low in fat, such as Ken’s Steak House Lite.

Ultimate Burger

These are so versatile! They make great meatballs, meatloaf, burgers, mini-burgers, whatever! I make a double batch-burgers for Keith, meatballs to freeze for the kids!

Ultimate Burger/Meatball/whatever recipe!
(Makes 4 servings)
1 egg
1 lb lean ground beef
1 c oats
1 c diced onion
1 c chopped spinach
2 Tbsp reduced-fat shredded Mexican-blend cheese

  1. In a large bowl, whisk the egg. Add everything else and mix—your hands are the best tool—until well blended.

Form the meat into four patties for burgers, 8 mini-burgers, as many 1Tablespoon-ish sized meatballs as you can get, divide into mini-meatloaf pans, whatever!

for meatballs, bring 2C beef stock to boil, and then add the meatballs, turn down, cover and simmer for 30 minutes, turning every 10 minutes.

Penne Bolognese

Penne Bolognese
(Makes 4 servings)
2 Tbsp olive oil
1/4 cup diced smoked turkey
1 carrot, peeled and diced
1 stalk celery, diced
1 small onion, diced
1 lb ground sirloin
2 cloves garlic
3/4 cup red wine
3/4 cup chicken broth
1 can (14 oz) chopped tomatoes
1/4 cup milk
4 oz penne pasta
4 Tbsp grated mozzarella

  1. Heat the olive oil in a large saucepan over medium heat. Add the smoked turkey, carrot, celery, and onion, and cook until lightly browned and very tender (about 10 minutes).
  2. Peel the garlic and lightly crush the cloves with the back of your knife. Add it to the pan along with the beef. Cook until the beef is browned (about 5 minutes). Add the wine, stirring well, and cook for 10 more minutes.
  3. Add the chicken broth, tomatoes, and milk; simmer uncovered over medium-low heat for 30 minutes, stirring occasionally to prevent the sauce from sticking to the pan. Cook the pasta according to package directions.
  4. Drain, and top it with the meat sauce. Garnish with the grated cheese.

Meatballs with Mozzarella

Meatballs with Mozzarella
(Makes 4 servings)
12 oz lean ground beef
1 slice bread, torn into tiny pieces and soaked in milk
2 eggs
1/2 cup chopped fresh parsley, plus more for garnish
1 onion, chopped
4 cloves garlic, minced
salt and pepper
1/2 lb smoked mozzarella, cut into 1/2-inch cubes
1 Tbsp olive oil
1 32-oz can crushed tomatoes

  1. Mix the beef with the bread, eggs, 1/2 cup parsley, half the onion and garlic, and a generous sprinkling of salt and pepper. Without overworking the meat, form meatballs.
  2. Hold each meatball in the palm of one hand and use the thumb of your other hand to make an indentation in the meatball. Drop in a cheese cube, and then carefully fold the meat back over to cover.
  3. Heat the oil in a large skillet or pot over medium heat and sear each meatball until brown all over. Remove to a plate. Pour off all but a little fat and add the remaining onion and garlic; sauté until light brown. Return the meatballs to the pan, add the tomatoes, and cook over low heat for 20 minutes to 1 hour.
  4. Season the sauce with salt and pepper. Serve over whole-wheat pasta and garnish with parsley.

The Gourmet Cheesesteak

The Gourmet Cheesesteak
(Makes 2 servings)
8 oz flank steak
2 cups arugula (or another favorite variety of greens)
2 Tbsp crumbled blue cheese
1 large tomato or 2 Roma tomatoes, sliced
1 medium red onion, sliced
Salt and pepper
1 tsp olive oil
2 Tbsp balsamic vinegar
2 medium, whole-wheat hoagie rolls
2 Tbsp light mayonnaise

  1. Add a pinch of salt to the onion slices and sauté them in the oil over medium-low heat. After 10 to 15 minutes, add the balsamic vinegar. Leave the pan on low heat while you make the rest of the meal.
  2. Salt and pepper the steak and grill it on high, 4 to 5 minutes per side (or 135°F internal temp) for medium rare. Let it rest for 5 minutes and slice it into thin strips.
  3. Mix the blue cheese and mayo and spread the mixture on the inside of each roll. Add the tomatoes, arugula, steak, and balsamic onions.

Belly Off! Chicken Parm

Belly Off! Chicken Parm
1 tablespoon
1 teaspoon olive oil
1 boneless, skinless chicken breast
1 teaspoon Parmesan cheese
Salt and pepper to taste
1/4 cup marinara sauce
1 small clove garlic, crushed
3 handfuls baby spinach leaves

  1. Heat 1 tablespoon oil in a nonstick skillet over medium heat.
  2. While pan is heating, pound chicken to 1/4" thickness, then sprinkle cheese, salt, and pepper, pressing lightly.
  3. Place in pan and sauté for 2 to 3 minutes per side.
  4. Top with nuked marinara.
  5. Combine remaining 1 teaspoon oil and garlic in another nonstick skillet over medium-high heat.
  6. Add spinach, turning frequently with tongs until wilted (about 6 minutes).

Belly Off! BLT

Belly Off! BLT
3/4 tablespoon light mayonnaise
1 whole wheat tortilla
2 slices turkey bacon, cooked
2 ounces roasted turkey breast, diced
2 slices tomatoes
2 leaves lettuce

  1. Smear the mayo on the tortilla.
  2. Line the middle of the tortilla with the bacon and top with turkey breast, tomato, and lettuce.
  3. Roll tightly into a tube.

Chicken Tex-Mex

Chicken Tex-Mex
(Makes 4 servings)
1/2 cup fat-free Italian dressing
1 can (16 ounces) Mexican-style stewed tomatoes
2 cloves garlic, minced
2 jalapeno chile peppers, minced
1/4 teaspoon dried cilantro
1/4 cup (1 ounces) freshly grated Parmesan cheese or shredded reduced-fat Monterey Jack cheese
1 cup brown rice

  1. Place the chicken in a 13” x 9” baking dish. Pierce in several places with a fork. Pour the dressing over the top, turning to coat both sides. Cover and refrigerate for at least 15 minutes.
  2. Meanwhile, preheat the oven to 400°F. In a medium saucepan over medium heat, combine the tomatoes (with juice), garlic, peppers, and cilantro. Simmer for 20 minutes. Reserve 1/4 cup of the tomato mixture. Pour the remaining tomato mixture over the chicken.
  3. Bake the chicken for 40 minutes, or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear. Sprinkle with the cheese.
  4. Meanwhile, prepare the rice according to package directions. Stir in the reserved 1/4 cup tomato mixture. Serve with the chicken.

Chili Mac and Cheese

Chili Mac and Cheese
(Makes 4 servings)
1 15-ounce can pinto beans, rinsed and drained
1 pound ground turkey
2 cans (14-ounce) diced tomatoes with chiles
1 cup whole-wheat elbow macaroni
1/2 teaspoon garlic powder
1 tablespoon taco seasoning
1 cup shredded reduced-fat cheddar cheese

  1. Cook the turkey and garlic powder in a large skillet over medium heat, breaking up the turkey with a wooden spoon so it cooks evenly. When the turkey is no longer pink, add the beans, tomatoes (including juice), macaroni, and taco seasoning. Bring to a boil.
  2. Reduce the heat to low, cover and simmer for 25 minutes, stirring occasionally. During the last minute of cooking, sprinkle on the shredded cheese and mix so it melts into the dish.