Beef Stroganoff
Perky Picadillo
Southwest Salad
Stir-Fried Beef and Chinese Vegetables
Stir-Fried Beef and Potatoes
Beef Casserole
Black Skillet Beef with Greens and Red Potatoes
Shish Kabob
20-Minute Chicken Creole
Baked Chicken Nuggets
Chicken Marsala
Chicken Oriental
Chicken and Vegetables
Barbecued Chicken
Chicken Ratatouille
Chicken and Spanish Rice
Chicken Stew
Grilled Chicken with Green Chile Sauce
Chicken and Rice
Spicy Southern Barbecued Chicken
Yosemite Chicken Stew and Dumplings
Turkey Patties
Turkey Stir-Fry
Spaghetti with Turkey Meat Sauce
Turkey Meatloaf
Turkey Stuffed Cabbage
Baked Salmon Dijon
Baked Trout Olé
Scallop Kabobs
Spicy Baked Fish
Catfish Stew and Rice
Mediterranean Baked Fish
Mouth-Watering Oven-Fried Fish
Frittata Primavera
Classic Macaroni and Cheese
Parmesan Rice and Pasta Pilaf
Summer Vegetable Spaghetti
Vegetarian Spaghetti Sauce
Italian Vegetable Bake
Vegetable Stew
Zucchini Lasagna
Beef Stroganoff
Using lean top round beef, plain low-fat yogurt, and very little added salt makes
this a heart-healthy dish.
1. Cut beef into 1-inch cubes. Heat 1 teaspoon oil in a non-stick skillet.
Sauté onion for 2 minutes.
2. Add beef and sauté for additional 5 minutes. Turn to brown evenly.
Remove from pan and keep hot.
3. Add remaining oil to pan; sauté mushrooms.
4. Add beef and onions to pan with seasonings.
5. Add wine and yogurt; gently stir in. Heat, but do not boil.
6. Serve with macaroni.
Note: If thickening is desired,
use 2 teaspoons cornstarch;
calories are the same as
flour, but cornstarch has
double thickening power.
These calories are not
figured into the nutrients
per serving.
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Perky Picadillo
Did you know? You can freeze leftovers of this Cuban dish in an airtight container.
When ready to eat, thaw in the refrigerator, then reheat in the microwave until
hot (2-3 minutes).
1. Pre-prep all ingredients that need to be chopped.
2. In a large, non-stick skillet, heat the oil over medium-high heat. Sauté the chopped
onion and pepper.
3 Add meat and cook for a few minutes while stirring. Add all the remaining
ingredients.
4. Reduce heat to medium-low. Let it simmer, uncovered, for 15 minutes while
stirring occasionally.
5. Serve the picadillo with rice and beans.
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Southwest Salad
Note: Garbanzo bean is another name for chickpea.
1. Cook ground beef and onions in a large skillet until the beef no longer remains
pink. Drain.
2. Stir chili powder, oregano, and cumin into beef mixture; cook for 1 minute.
3. Add beans, chickpeas, and tomatoes. Mix gently to combine.
4. Combine lettuce and cheddar cheese in large serving bowl. Portion lettuce and
cheese onto four plates. Add 1 cup of beef mixture on top of lettuce and cheese.
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Stir-Fried Beef and Chinese Vegetables
1. Prepare marinade by mixing together wine, soy sauce, sugar, and ginger.
2. Marinate beef in mixture while preparing vegetables.
3. Heat 1 tablespoon of oil in large skillet or wok. Stir-fry onions and mushrooms for
3 minutes over medium-high heat.
4. Add celery and cook for 1 minute. Add remaining vegetables and cook for 2 minutes
or until green pepper is tender but crisp. Transfer vegetables to warm bowl.
5. Add remaining 1 tablespoon of oil to skillet. Stir-fry meat in oil for about 2 minutes,
or until meat loses its pink color.
6. Blend cornstarch and water.
Stir into meat. Cook and stir
until thickened. Then return
vegetables to skillet. Stir
gently and serve.
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Stir-Fried Beef and Potatoes
Trim fat off beef before cooking.
1. Trim fat from steak and cut into small, thin pieces.
2. In a large skillet, heat oil and sauté garlic until garlic is golden. Add steak,
vinegar, salt, and pepper.
3. Cook for 6 minutes, stirring beef until brown.
4. Add onion and tomato. Cook until onion is transparent. Serve with boiled
potatoes.
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Beef Casserole
Drain fat from cooked beef to lower the amount of fat and calories.
1. In a skillet, brown the ground beef and drain off the fat.
2. Add the rest of the ingredients. Mix well. Cook over medium heat and cover
skillet until boiling. Reduce to low heat and simmer for 35 minutes. Serve hot.
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Black Skillet Beef with Greens and Red Potatoes
This heart-healthy one-dish meal is made with lean top round beef, lots of
vegetables, and a spicy, herb mixture.
1. Partially freeze beef. Thinly slice across the grain into
long strips 1/8-inch thick and 3 inches wide. Trim
away visible fat.
2. Combine paprika, oregano, chili powder, garlic
powder, black pepper, red pepper, and dry mustard.
Coat strips of meat with the spice mixture.
3. Spray a large heavy skillet with non-stick spray
coating. Preheat pan over high heat.
4. Add meat; cook, stirring for 5 minutes.
5. Add potatoes, onion, broth, and garlic. Cook,
covered, over medium heat, for 20 minutes.
6. Stir in carrots, lay greens over top, and cook,
covered, until carrots are tender, about 15 minutes.
7. Serve in large serving bowl, with crusty bread for
dunking.
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Shish Kabob
1. Combine oil, broth, wine, lemon juice, garlic, salt, rosemary, and pepper. Pour over
lamb, tomatoes, mushrooms, and onions. Marinate in refrigerator for several hours
or overnight.
2. Put together skewers of lamb, onions, mushrooms, and tomatoes. Broil 3 inches
from heat for 15 minutes, turning every 5 minutes.
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20-Minute Chicken Creole
This quick Southern dish contains no added fat and very little added salt in its
spicy tomato sauce.
1. Spray a deep skillet with non-stick spray coating. Preheat pan over high heat.
2. Cook chicken in hot skillet, stirring, for 3-5 minutes, or until no longer pink.
Reduce heat.
3. Add tomatoes and their juice, low-sodium chili sauce, green pepper, celery, onion,
garlic, basil, parsley, crushed red pepper, and salt. Bring to boiling; reduce heat
and simmer, covered, for 10 minutes.
4. Serve over hot cooked rice or whole wheat pasta.
*For convenience, you can use
uncooked boneless, skinless
chicken breasts.
**To cut back on sodium, try
low-sodium canned
tomatoes.
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Baked Chicken Nuggets
1. Remove skin and bone; cut thighs into bite-size pieces.
2. Place cornflakes into plastic bag and crush by using a rolling pin.
3. Add remaining ingredients to crushed cornflakes. Close bag tightly and shake
until blended.
4. Add a few chicken pieces at a time to crumb mixture. Shake to coat evenly.
Conventional Method
1. Preheat oven to 400° F. Lightly grease a cooking sheet.
2. Place chicken pieces on cooking sheet so they are not touching.
3. Bake until golden brown, about 12-14 minutes.
Note:To remove bone from chicken thighs:
1. Place chicken on cutting board. Remove skin from thighs.
2. Turn the chicken thighs over.
3. Cut around bone and remove it.
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Chicken Marsala
Wine, lemons, and mushrooms flavor this chicken recipe the lower-salt and
lower-fat way.
1. Mix together pepper, salt, and flour. Coat chicken with seasoned flour.
2. In a heavy-bottomed skillet, heat oil. Place chicken breasts in skillet and brown
on both sides. Then remove chicken from skillet and set aside.
3. To the skillet, add wine and stir until the wine is heated. Add juice, stock, and
mushrooms. Stir to toss, reduce heat, and cook for about 10 minutes until the
sauce is partially reduced.
4. Return browned chicken breasts to skillet. Spoon sauce over the chicken.
5. Cover and cook for about 5-10 minutes or until chicken is done.
6. Serve sauce over chicken. Garnish with chopped parsley.
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Chicken Oriental
With no added salt and very little oil in the marinade, these broiled or grilled
kabobs made with skinless chicken breasts are lower in saturated fat, cholesterol,
and sodium.
1. Sprinkle chicken breasts with pepper.
2. Thread eight skewers as follows: chicken, mushroom, chicken, onion, chicken,
orange quarter, chicken, pineapple chunk, cherry tomato.
3. Place kabobs into shallow pan.
4. Combine remaining ingredients; spoon over kabobs. Marinate in refrigerator
at least 1 hour.
5. Drain. Broil 6 inches from
heat, 15 minutes on each
side, brushing with marinade
every 5 minutes.
Discard any leftover
marinade.
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Chicken and Vegetables
1. Melt margarine in heavy skillet. Add garlic and onions; stir until blended.
Cook over medium heat, until tender, about 5 minutes. Remove from skillet.
2. Place chicken in skillet. Cook over medium heat, until chicken is thoroughly
done and no longer pink in color, about 12 minutes. Remove chicken from skillet;
keep warm.
3. Place frozen green beans, pepper, and cooked onions in same skillet. Cover and
cook over medium-low heat until beans are tender, about 5 minutes.
4. Add chicken to vegetable mixture. Continue cooking, stirring occasionally, until
heated through, about 3 minutes.
Note:To remove bone from chicken thighs:
1. Place chicken on cutting board. Remove skin from thighs.
2. Turn the chicken thighs over.
3. Cut around bone and remove it.
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Barbecued Chicken
1. Place chicken into 13- by 9- by 2-inch pan. Arrange onions over top.
2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper
flakes, chili powder, and stock.
3. Pour mixture over chicken and bake at 350° F for 1 hour or until done.
While cooking, baste occasionally.
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Chicken Ratatouille
Served over rice, this delicious dish is loaded with vegetables and skinless
chicken breasts, making it a lower-fat, lower-salt one-dish meal.
1. Heat oil in large non-stick skillet. Add chicken and sauté about 3 minutes,
or until lightly browned.
2. Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about
15 minutes, stirring occasionally.
3. Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking
about 5 minutes, or until chicken is tender.
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Chicken and Spanish Rice
1. In large skillet, sauté onions and green peppers in oil for 5 minutes on
medium heat.
2. Add tomato sauce and spices. Heat through.
3. Add cooked rice and chicken. Heat through.
*Reduce sodium by using one 4-oz can of no-salt-added tomato sauce and one
4-oz can of regular tomato sauce. New sodium content for each serving is 226 mg.
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Chicken Stew
Save leftovers for lunch the next day.
1. Remove the skin from the chicken and any extra fat. In a large skillet, combine
chicken, water, garlic, onion, salt, pepper, tomatoes, and parsley. Tightly cover and
cook over low heat for 25 minutes.
2. Add celery, potatoes, carrots, and bay leaves and continue to cook for 15 more
minutes or until chicken and vegetables are tender. Remove bay leaves before
serving.
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Grilled Chicken with Green Chile Sauce
Marinate meats to make them tender without adding a lot of fat.
1. Combine the oil, juice from one lime, oregano, and black pepper in a shallow glass
baking dish. Stir. Place the chicken breasts in the baking dish and turn to coat
each side. Cover the dish and refrigerate overnight. Turn the chicken periodically
to marinate chicken on both sides.
2. Put water, tomatillos, and onion into a saucepan. Bring to a gentle boil and cook,
uncovered, for 10 minutes or until the tomatillos are tender. In a blender, place the
cooked onion, tomatillos, and any remaining water. Add the garlic, peppers,
cilantro, salt, and the remaining lime
juice. Blend until all ingredients are
smooth. Place the sauce into a
bowl and refrigerate.
3. Place the chicken breasts on a hot
grill and cook until done. Place the
chicken on a serving platter.
4. Spoon a tablespoon of low-fat sour
cream over each chicken breast.
Pour the sauce over the sour cream.
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Chicken and Rice
Take the skin off chicken to lower saturated fat and calories.
1. In a large pot, brown chicken pieces in oil.
2. Add water, tomatoes, green and red peppers, celery, carrots, corn, onion, cilantro,
garlic, salt, and pepper. Cover and cook over medium heat for 20-30 minutes or
until chicken is done.
3. Remove chicken from the pot and place in the refrigerator. Add rice, peas, and
olives to the pot. Cover pot and cook over low heat for about 20 minutes until rice
is cooked.
4. Add chicken and raisins and cook for another 8 minutes.
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Spicy Southern Barbecued Chicken
Removing the chicken fat and skin and adding no salt to the tasty sauce makes
this chicken favorite heart-healthy.
1. Combine all ingredients except chicken in saucepan.
2. Simmer for 15 minutes.
3. Place chicken on large platter and brush with half of sauce mixture.
4. Cover with plastic wrap and marinate in refrigerator for 1 hour.
5. Place chicken on baking sheet lined with aluminum foil and broil for 10 minutes
on each side to seal in juices.
6. Turn oven to 350º F and add remaining sauce to chicken. Cover chicken with
aluminum foil and continue baking for 30 minutes.
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