Weekend Yum Yums ~ Recipes

S. M.
on 6/6/08 9:45 pm - In The Country, AL

Beef with Sweet Peppers

Submitted By: Kim Shea
Posted On: [email protected]

Servings: 6

2 lb boneless beef chuck roast -- cut in 1/4" strips

2 tbsps olive or vegetable oil

1 lg onion -- cut into wedges

1 med green pepper -- julienned

1 med sweet red pepper -- julienned

3 garlic cloves -- minced

2 tbsps butter or margarine

1 14.5 oz can stewed tomatoes

1 tbsp dried basil

1 tsp sugar

1 tsp garlic salt

1/4 tsp pepper

hot cooked rice

In a large skillet, cook beef in oil until browned, about 4 minutes; drain. Remove and set aside. In the same skillet, sauté onion, peppers and garlic in butter until crisp-tender. Add tomatoes and seasonings; mix well. Return meat to pan; bring to a boil. Reduce heat; cover and simmer for 35-40 minutes or until meat is tender. Serve over rice.

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Pork and Peas in Cream Sauce

Submitted By: Unknown
Posted On: [email protected]
Print Friendly Version
Servings: 4

4 (4-ounce) lean pork tenderloins or cutlets

1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup

2 Tablespoons skim milk

1/2 Cup finely chopped onion

2 Cups frozen peas, thawed

1/8 teaspoon black pepper

Preheat oven to 350 degrees. Spray an 8-by-8 inch baking dish with butter flavored cooking spray. Evenly arrange meat in prepared baking dish. In a medium bowl, combine mushroom soup, skim milk, onion, peas and black pepper. Spoon soup mixture evenly over meat. Cover and bake for 50 minutes. Uncover and continue baking for 10 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings.

Each serving equals: HE: 3 Protein, 1 Bread, 1/4 vegetable, 1/2 slider, 7 optional calories.

255 Calories, 7 gm fat, 30 gm protein, 18 gm carbohydrate, 387 mg sodium, 115 mg calcium, 4 gm fiber

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Cajun-Style Chicken Gumbo

Submitted By: Kathy
Posted On: [email protected]
Print Friendly Version
Servings: 4

1 pound boneless skinless chicken breasts

1 teaspoon Cajun or Creole seasoning

1 teaspoon dried thyme leaves

2 tablespoons vegetable oil

1 medium onion -- coarsely chopped

1 green bell pepper -- coarsely chopped

1 cup thinly sliced or julienne carrots

1/2 cup thinly sliced celery

4 cloves garlic -- minced

2 tablespoons all-purpose flour

1 can fat-free reduced-sodium chicken broth -- (about 14 ounces)

14 1/2 ounces no-salt-added stewed tomatoes -- (1 can) undrained

1/2 teaspoon hot pepper sauce

2 cups hot cooked rice

1/4 cup chopped fresh parsley -- (optional)

Additional hot pepper sauce (optional)

Cut chicken into 1-inch pieces; place in medium bowl. Sprinkle with seasoning and thyme; toss well. Set aside.

Heat oil in large saucepan over medium-high heat. Add onion, bell pepper, carrots, celery and garlic to saucepan; cover and cook 10 minutes or until vegetables are crisp-tender, stirring once. Add chicken; cook 3 minutes, stirring occasionally. Sprinkle mixture with flour; cook 1 minute, stirring frequently.

Add chicken broth, tomatoes and pepper sauce; bring to a boil over high heat. Reduce heat to medium; simmer, uncovered, 10 minutes or until chicken is no longer pink in center, vegetables are tender and sauce is slightly thickened.

Ladle gumbo into 4 shallow bowls; top each with a scoop of rice. Sprinkle with parsley and serve with additional pepper sauce, if desired. Makes 4 Servings.

Per Serving (excluding unknown items): 386 Calories; 9g Fat (20.9% calories from fat); 32g Protein; 44g Carbohydrate; 4g Dietary Fiber; 66mg Cholesterol; 339mg Sodium. Exchanges: 2 Grain(Starch); 3 1/2 Lean Meat; 2 1/2 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.

NOTES : Nutrients per Serving: Calories 378, % calories from fat 26%, Total Fat 11 g, Sat. Fat 2 g, Protein 31 g, Carbohydrates 39 g, Cholesterol 69 mg, Sodium 176 mg, Dietary Fiber 3 g,

Dietary exchanges: 2 Starch, 2 Vegetable, 1/2 Fat

WW Points based on the above for the WW 123 Success program (prior to 2001) = 8 points

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Hot & Spicy Fish with Creole Sauce

Submitted By: Unknown


Servings: 4

4 fish fillets

1 - 6oz can tomato sauce

1/2 c. sliced okra

1 stalk of chopped celery

1/3 c. chopped green pepper

1 small chopped onion

1/2 tsp red pepper flakes

1/3 c. water

1 fresh lime

salt to taste

Spicy Cajun Seasoning for fish

black pepper

Squeeze fresh lime juice on fish fillets, then season fillets on both sides very generously with cajun seasoning and black pepper. Brown in skillet sprayed with non-stick cooking spray. Combine all remaining ingredients in a bowl and mix. Pour this mixture over fish fillets and simmer over very low heat for 6-8 minutes.

Calories per serving: 132 Grams of fat: 1

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Zucchini Casserole

Submitted By: JazzBear1
Posted On: [email protected]

Servings:

I got this recipe from a friend of mine and just use low fat mayo and omit the butter or use butter flavor cooking spray and it tastes the same.

4 cups sliced zucchini

2 cups boiling water

2 eggs

1 cup light mayonnaise

1 small onion (chopped)

1/4 cup green pepper

1 cup parmesan cheese

salt and pepper to taste

1 Tbsp. butter

2 Tbsp bread crumbs

Cook zucchini in boiling water until tender. Drain. In bowl beat eggs, stir in mayonnaise, onion, green pepper, cheese, salt and pepper. Add zucchini. Turn into a sprayed baking dish sprayed with cooking spray. Spray the top lightly with butter flavor Pam or dot with butter, sprinkle with bread crumbs. Bake for 30 minutes in a 350 degree oven.

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Apple Nut Squares

Submitted By: [email protected]
Posted On: [email protected]
Print Friendly Version
Servings: 8

6 OZ. can unsweetened apple juice concentrate, thawed 1/2 cup boiling water 3 envelopes unflavored gelatin 1/2 cup chopped walnuts or pecans

Place half apple juice concentrate in small bowl with gelatin. let rest one min. to soften gelatin. stir in boiling water mixing until gelatin is dissolved. add rem. juice and nuts. pour into a loaf pan and chill until firm. cut into 16 bars. store in refrigerator. Each serving, 95 cals, 5 fat

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Tropical Sunrise Smoothie