Monthly Archives: October 2011

Casseroles, Chicken, Main Dish, Make Ahead, Mexican

Mexican Chicken Casserole

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1 cup fat-free, less-sodium chicken broth
2 (4.5-oz.) cans chopped green chilies, divided
1-3/4 lbs. skinned, boned chicken breasts
2 tsp. olive oil1 cup chopped onion
1 cup evaporated skim milk
1 cup shredded Monterey Jack cheese
1/4 cup (2 oz.) tub-style light cream cheese
1 (10-oz.) can enchilada sauce
12 6″ corn tortillas
Cooking spray
1/2 cup shredded reduced-fat extra-sharp cheddar cheese
1 oz. tortilla chips, crushed (about 6 chips)
Combine broth and 1 can of chilies in a large skillet; bring to a boil. Add chicken; reduce heat and simmer 15 minutes or until chicken is done, turning chicken once. Remove chicken from cooking liquid, reserving cooking liquid Cool chicken. Shred meat with two forks, and set aside.
Preheat oven to 350º F.
Heat oil in a large nonstick skillet over medium-high heat. Add 1 can of chilies and onion; saute 3 minutes or until soft. Add reserved cooking liquid, milk, Monterrey Jack, cream cheese, and enchilada sauce; stir well. Stir in shredded chicken; cook 2 minutes. Remove from heat.
Place 4 tortillas in the bottom of a 2-quart casserole coated with cooking spray. Spoon 2 cups chicken mixture over tortillas. Repeat layers twice, ending with chicken mixture. Sprinkle with cheddar cheese and chips. Bake at 350º degrees for 30 minutes or until thoroughly heated. Let stand 10 minutes before serving. Makes 8 one-cup servings.  
Beef, Main Dish, Make Ahead

Meatballs

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2 pounds ground sirloin burger
3 slices bread, crumbled
1 egg
2 tablespoons milk
1 clove garlic, minced
1/4 teaspoon oregano
1 tablespoon ketchup
Salt and pepper
Mix together in large bowl.  Spread out on a flat baking dish lined with wax paper.  Cut into squares, use hands to shape each of these into a ball.  Cover with plastic wrap and freeze.  When frozen, place in Ziploc bags. 
12  Servings
Beef, Main Dish

Marinated Steak

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1 to 1 1/2 pounds flank steak, 1 inch thick, all visible fat removed
Marinade:
1/2 cup dry red wine, nonalcoholic red wine, or low-sodium beef broth
3 tablespoons minced fresh parsley
3 tablespoons tarragon vinegar or wine vinegar
1 teaspoon vegetable oil
1 tablespoon chopped fresh oregano or 1 teaspoon dried, crumbled
1 tablespoon chopped fresh tarragon or 1 teaspoon dried, crumbled
3 cloves garlic, crushed, or 1 1/2 teaspoons bottled minced garlic
1 bay leaf
1/2 teaspoon freshly ground pepper
Vegetable oil spray
Freshly ground pepper to taste
Place steak in an airtight plastic bag or in a baking dish. In a small nonmetallic bowl, combine marinade ingredients. Pour over steak and turn to coat. Cover and refrigerate for at least 8 hours, turning occasionally. Preheat broiler. Spray broiler pan with vegetable oil spray. Set aside. Remove steak from marinade, pat dry, and sprinkle with pepper. Place meat on prepared broiler pan. Broil 4 to 6 inches from heat until desired doneness, 4 to 7 minutes on each side for medium-well done, or 3 to 5 minutes on each side for medium-rare. Slice diagonally across the grain into thin slices. Cook s Tip on Beef Cuts: Steak on a cholesterol-lowering diet? Sure. Just select the cut of meat carefully and trim all visible fat. Besides flank steak, wise beef choices include tenderloin, sirloin, and round steak.     
Main Dish, Pasta, Vegetarian

Meatless Stroganoff

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1 (10 oz) pkg No Yolks cholesterol free noodles
4 Veggie Burgers (The ones that look like real hamburgers)
1 Tbs. margarine or butter
2 cups mushrooms, sliced
1 onion, thinly sliced
1 clove garlic, minced
1 1/2 cup skim milk
2 Tbs. flour
1 Tbs lemon juice
1 Tbs ketchup
1/4 tsp salt
1/4 tsp dried dill weed
1/2 cup light sour cream

Cook noodles to desired doneness as directed on package.  Drain, keep warm.
Meanwhile, spray large nonstick skillet with cooking spray.  Cook burgers as directed on package.  Remove from skillet.  Cut into 3/4 inch pieces; set aside.

In the same skillet, melt the margarine or butter.  Add mushrooms, onion and garlic; cook and stir over medium-high heat for 4-6 minutes or until mushrooms and onions are crisp tender.  Remove from heat.

In small bowl with wire whisk, combine 1/4 cup of the milk, flour, lemon juice, ketchup, salt and dill; blend well.  Stir in remaining milk.  Stir into mushroom mixture in skillet; cook over medium heat until mixture boils and thickens, stirring constantly.  Boil and stir 1 minute.  Reduce heat to low; stir in burger pieces and sour cream.  Cook until thoroughly heated.  DO NOT BOIL!  (it will curdle)  Serve over hot cooked noodles.