Beef Lombardi

I tried this recipe a few weeks ago... it has been raved about by many people I know, and I have to agree that it was quite tasty. Sorry it's taken me a while to post it - I couldn't figure out how to make it post correctly--computer illiterate, perhaps???

Beef Lombardi
1 lb lean ground beef or turkey breast
1 - 14.5 oz can chopped tomatoes
1 - 10 oz can of diced tomatoes with green chiles(ROTEL)
1 tsp Splenda
2 tsp salt
1/4 tsp pepper
1 - 6 oz can of tomato paste
1 bay leaf
1 6-oz pkg of Whole Wheat noodles
6 green onions, chopped (about 1/2 cup - whites and greens)
1 cup sour cream (fat free)
1 cup sharp cheddar cheese (fat free)
1 cup shredded mozzarella (fat free)

Cook ground beef in large skillet over medium high heat for about 5 to 6 mins, stirring to crumble and cook till no longer pink. Drain.

Stir in chopped tomatoes, and next 4 ingredients (through pepper). Add tomato paste, and bay leaf and simmer for 30 mins.

Meanwhile, cook whole wheat noodles according to pkg directions, and drain.

Stir together noodles, chopped green onions and sour cream until blended.

Place noodle mixture in the bottom of a sprayed or greased 13x9 inch baking dish. Top with beef mixture. Sprinkle with cheeses.

Bake covered with foil at 350 for 35 minutes. Uncover casserole and bake 5 more minutes to ensure cheese is melted.

****Casserole can freeze for up to 1 month if desired. You would freeze at the point after you put everything in the pan, but before baking. Thaw in fridge overnight and bake as directed.

Chicken Mole with Chipotles

I made this last week, and it was really yummy. I forgot to post it, so here it is now. I served it over couscous, but it would be good with just about any grain or by itself. It was a tad bit on the smokey side, and the flavors really tasted good after it sat for a day(it mellowed a bit). Additionally, one day I served it with avocado and a little cheese. YUM! Sour Cream is also good on top.

Chicken Mole with Chipotles (Inspired from Bon Apetite Cookbook)

6 boneless skinless chicken thighs (about 1.5 lbs)

2 Tbs ground cumin

1 Tbs olive oil

1 large onion, sliced

1 28oz. can chopped tomatoes in juice

1 cup low-sodium chicken broth

2 Tbs minced canned chipotle chiles plus 1 Tbs of adobo sauce from the can (we blend the entire contents of the can up and then just measure from there. We also only used about 1 1/2 TBL)

1 oz. unsweetened chocolate, chopped

Trim chicken of any visible fat and cut up into pieces (about 2 inch pieces works well). Coat chicken with ground cumin. Heat olive oil over med/med-high heat and cook chicken - browning on all sides. Toss in the onion and cook till softened. Add all other ingredients. Bring to a boil then simmer for about 25-30 mins or until chicken is cooked through.

***It does have a spicy smokey flavor especially at first - use less chipotle chiles and adobo sauce if you want or top with ff sour cream to help with flavor...

Smothered Chicken with Barley

I found this on Heather's site (which is what everyone seems to call it)... I haven't actually made it in a while, but it freezes beautifully, and I had it for lunch today after my cycling class... It has a lot of spices, but they'll last you a long time, and it's just great. The chicken falls apart - YUM!

Smothered Chicken with Barley
1 teaspoon ground cumin
3/4 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/2 teaspoon dried mint flakes
1/8 teaspoon garlic powder
1/8 teaspoon ground red pepper
6 (4-ounce) chicken thighs -- skinned
1/2 teaspoon canola oil
Cooking spray
1 1/2 cups chopped onion
1 cup chopped red bell pepper
1 tablespoon low-sodium soy sauce
3 1/2 cups low-salt chicken broth
1 1/4 cups uncooked pearl barley
1 (14.5-ounce) can diced tomatoes -- drained
6 tablespoons chopped green onions

Combine the first 7 ingredients in a bowl. Rub the chicken with half of spice mixture.

Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 1 minute on each side or until chicken is browned. Remove the chicken from skillet.

Recoat skillet with cooking spray; add chopped onion, bell pepper, and soy sauce. Cook over medium-high heat 3 minutes or until vegetables are lightly browned. Add broth, barley, tomatoes, and remaining spice mixture, and stir well. Add chicken to skillet, nestling into vegetable mixture. Bring to a boil; cover, reduce heat, and simmer 55 minutes or
until chicken is done. Let stand 15 minutes. Sprinkle with green onions.

Serving Size: 1 chicken thigh, 1 cup barley mixture, and 1 tablespoon green onions

Farro and Butternut Squash

I found this recipe on 101cookbooks.com a few weeks ago and decided I wanted to make it. I like to try new things, and well, I love Butternut Squash so I thought this would be a good one. For those of you who don't know(which I didn't)... Farro is a grain that is supposedly very good for you. It's somewhere in between barley and brown rice. I found it to be very tasty.

I think this recipe would be very versatile and think I'll use it as a base for new recipes in the future. The author mentioned it would be good with barley or brown rice if you can't find farro and I would definitely agree.

Farro and Butternut Squash
2 cups farro, rinsed and drained
2 teaspoons fine-grain sea salt
5 cups water (or stock)
3 cups butternut squash, cut into 1/2-inch dice
1 large red onion cut into 1/8ths
2 cloves garlic minced/crushed (the recipe didn't call for this, but I felt it was needed)
1 tablespoon fresh thyme, minced (I used 1 tsp dry)
3 tablespoons olive oil (I used 1 1/2)
1 tablespoon balsamic vinegar
1 cup walnuts, deeply toasted (I used 1/2 cup)
3 tablespoons toasted walnut oil (or more olive oil) (I used 1 1/2 Tbl olive oil and pressed a few of the walnuts through a garlic press to release their oil)
1/4 cup goat cheese, crumbled (I left this out because I didn't exercise today... I can see where it would be really good and will use it as a treat on exercise days)

Preheat oven to 375.

Combine the farro, salt, and water in a large, heavy saucepan over medium heat. Cover and simmer, stirring occasionally, until the farro is tender, 45 minutes to an hour, or about half the time if you are using semi-pearled farro. Taste often as it is cooking, you want it to be toothsome and retain structure. Remove from heat, drain any excess water, and set aside.

While the farro is cooking toss the squash, onion, and thyme with the olive oil, balsamic vinegar and a couple big pinches of salt on a rimmed baking sheet. Arrange in a single layer and place in the oven for about 20 minutes. Toss the squash and onions every 5-7 minutes to get browning on multiple sides. Remove from the oven, let cool a bit, and mince just 1/2 of the red onions(I didn't do this).

In a large bowl gently toss the everything (except the goat cheese) with the toasted walnut oil (or olive oil). Taste and add a bit of salt if necessary. Serve family-style in a simple bowl or on a platter garnished with the goat cheese.

Serves 6 - 8 as a side, less as a main.

Chicken "Hold the Tortilla" Soup

This was recommended by someone on the WW message boards. I tried it, and really like it!!!! it made 7 two-cup servings which is a lot to me, and it packed full of flavor(some spicy) as well as veggies. If you don't like too much spice - check the bottom for some hints.

Chicken "Hold the Tortilla" Soup
1 T olive oil
1 each, diced: jalapeno, anaheim pepper, poblano pepper, bell pepper, medium onion
4 cloves garlic, minced
1 1/2 Tbl cumin
1 Tbl coriander
1 tsp oregano
6-8 C chicken stock (I used 5 cups and could have used less for more stew like consistency)
1 can Rotel Hot, undrained
1 can diced tomatoes, drained (I used one with green chiles and didn't drain)
2 C cooked boneless skinless chicken, cubed
2 cans black beans, drained
1 1/2 C frozen corn kernels
2 C shredded cabbage
2-4 T chopped fresh cilantro
1/3 C lime juice

Coat bottom of large pot with olive oil.
Place over medium-high heat and add chopped peppers, onions and garlic.
Saute approx. 7-9 minutes, until peppers are soft and onions are clear.
Add cumin, coriander and oregano and stir to coat.
Add chicken broth, more for soup like consistency, less for stew.
Bring to boil, then add chicken, beans, corn and cabbage.
After soup returns to boil, reduce heat and simmer for 10 minutes.
Remove from heat and add chopped cilantro and lime juice. Stir to fully mix.

Garnish with guacamole and sour cream (ff unless you can spare the calories)

***If you really don't like spicy foods, it was recommended that you use 1 poblano and 2 bell peppers instead of the ones listed and mild Rotel. (I found this to be spicy, but I didn't need anything else to drink with it other than water which is how I gauge my spice)

My Chinese Food Fix...

Amongst many other strange loves, I have an affinity for chinese food. However, when trying to live a healthy lifestyle, chinese food isn't typically on the menu. So, whenever I am craving chinese food--which is quite often--this is the dish I run to.

General Tso's Chicken (Adapted from Weight Watchers website) - serves 4-6
1 1/3 c chicken broth, reduced-sodium
3 TBS cornstarch (*60 calories, 0 g fat, 0 g fiber)
2 TBS plus 1 tsp Splenda or Sugar(*) go easy if you use real sugar...
3 TBS low-sodium soy sauce
3/4 tsp ground ginger
1 1/2 TBS white wine vinegar
1 medium onion
1 green bell pepper
2 medium garlic cloves, minced
3/4 tsp red pepper flakes, or 1 dried chili pepper, minced
1.5 lb uncooked boneless, skinless chicken thighs, cut into pieces (You can use chicken breast which is completely fine, but chicken thighs are cheaper... hence I use those)
2 c cooked brown rice, kept hot (*I like to use pearled barley instead)

In a medium bowl, whisk together broth, cornstarch, sugar, soy sauce, vinegar and ginger; set aside.

Heat oil in a wok or large skillet over medium-high heat. Add onions, bell pepper, garlic and red pepper flakes, cook 2 minutes. Add chicken and cook until browned all over, about 5-7 minutes.

Add reserved sauce and simmer and stir until sauce thickens and chicken is cooked through, about 3 minutes.

Serve chicken and sauce over barley/rice. Yields about 1 cup of chicken and sauce and 1/2 cup of rice/barley per serving.

Ham and Lentil Soup

Well, first I must explain that I love Carrabba's Lentil and Sausage Soup... Recently, for reasons beyond my control, they took it off the menu--Very unfortunate!

So, I have been wanting it, but they don't have it, and sausage isn't exactly part of the "healthy lifestyle" I am attempting to lead.

So, we set out on a quest to make our own... We started with a recipe on the back of the lentil package and looked around the internet and really just went with tastes... here is how it came out...

Ham and Lentil Soup (about 8 servings)
1 TBL Extra Virgin Olive Oil
1 package lentils
1 package lean ham already cut up (8oz)
2 small onions, diced
3 celery stalks, diced
1 carrot, diced
2-3 garlic cloves
1 can diced tomatoes, undrained
8 cups beef broth
1 bay leaf
1/2 tsp red pepper flakes
1/2 tsp fennel seed
1 tsp italian seasoning
salt and pepper to taste
splash of balsamic vinegar in each serving when you serve it...

Heat oil in a soup/stock pot over medium high heat. Add ham, onion, celery, garlic, carrots and saute until tender. Add beef broth and bring to a boil, add in lentils and other ingredients. Let cook - uncovered on a simmer (low heat) for about 20 minutes.

***I find that it is best to first season with salt and pepper when you are heating vegetables up and then add a little more salt before you put the lentils in and then see where you wind up...

Tamale Pie

Made this yesterday for lunch (and to eat on throughout the week). It was very good... I think that it might be missing something... some Cilantro maybe or cumin...? I do recommend this dish though...



Tamale Pie - Found/adapted from Weight Watchers community boards
1 c yellow cornmeal
2.25 c cold water
1 cube chicken bouillon
1 lb lean ground beef
1 onion, chopped
1 green pepper, chopped
4 tsp chili powder
4 cloves garlic
1 tsp salt
Dash pepper
1 (6 oz) can tomato paste (I forgot this... Oops! It was a little watery)
1 can Ro-Tel original (undrained)
1 can whole kernel corn (I drained)
1 can dark red kidney beans, drained, rinsed
FF or soy cheddar shreds
~~~~Preheat oven to 350*. Spray a 9 x 13" casserole pan with Pam.
~~~~Bring 2-1/4 cups water to a boil, add bouillon cube. Stir in cornmeal, and whisk until fairly thick and most lumps are gone (takes a few minutes). Spread into bottom of casserole pan and set aside.(I baked this at 350 for about 7 minutes to try and get it firmed up a bit) Brown beef, onion, and green pepper. Add chili powder, garlic, salt and pepper, and mix well(This is where I would add some cumin). Add tomato paste, Ro-Tel, corn, and kidney beans. (*this is where I would add the cilantro)
~~~~Spread over the cornmeal crust and top evenly with cheese. Bake 20-25 minutes at 350*.

Italian Wedding Soup

This soup was pretty good... I would need to tweak it some to feel like it deserved a spot in the permanent recipe rotation, but it's definitely a good soup...

The pic is while is was still cooking on the stove, but it's just hard to get a pretty pic when it's soup... (and I ate it out of a plastic container - who wants to see that!)

Italian Wedding Soup serves 8
1 pound extra-lean ground beef 93/10 or 95/5 if you can find it
2 eggs, beaten
1/4 cup oatmeal
2 tablespoons grated Parmesan cheese (*) fat free if you can find it
1 teaspoon dried basil
3 tablespoons minced onion
2 1/2 quarts chicken broth
2 cups spinach - packed, rinsed and thinly sliced
1 cup ww seashell or other small ww pasta
3/4 cup diced carrots

1 In a medium bowl, combine the beef, egg, oats, cheese, basil and onion. Shape mixture into 3/4-inch balls and set aside(Mine made about 24 meatballs). In a large stockpot broth to boiling; stir in the spinach, pasta, carrot and meatballs. Return to boil; reduce heat to medium. Cook, stirring frequently, at a
slow boil for 10 minutes or until pasta is al dente(be careful not to overcook the pasta). Serve hot with Parmesan cheese sprinkled on top.

**Notes - I added salt to the soup when boiling as well as pepper... I even threw in a little bit of ground nutmeg and 2 bay leaves for some extra flavor.
I might consider making the pasta separately and tossing it in during the last few minutes. I also might consider baking the meatballs first because I think it would give it more flavor.

Quinoa and Black Beans

Tonight for dinner I had what has become somewhat a staple in my new lifestyle... Quinoa and Black Beans. If you haven't yet tried Quinoa, I highly recommend it. It cooks up like rice, but has much more protein than rice. It is a grain, and I find it quite yummy and is often a great substitute for recipes that call for rice. You can find Quinoa at places like Whole Foods in their bulk aisle or Trader Joes if you have one near you... one opened in Nashville today - YAY! I have attached a picture although it probably doesn't do it justice!

Quinoa and Black Beans

1 tsp. canola oil
1 onion chopped
3 cloves garlic, peeled and chopped - garlic press is the way to go here
3/4 cup uncooked quinoa
1 1/2 cups beef broth (You could use chicken, but I find it better with beef broth)
1 tsp. ground cumin
1/4 tsp. cayenne pepper
salt and pepper to taste
1 cup frozen corn kernels
2 cans (15 oz.) black beans, rinsed and drained--It is much cheaper and fairly easy to make your own and cuts down on the sodium
1/2 cup fresh chopped cilantro
**Variations, add a jalapeno (seeded and chopped), a green bell pepper seeded and chopped to the first step and some cooked leftover chicken at the end with the corn.

Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until slightly browned.
Rinse quinoa with cold water (Use a Fine Sieve). Mix quinoa into the saucepan and cover with broth.
Season with cumin, cayenne pepper, salt and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes. Add corn and cook an additional 5 min. or until corn is heated through. Stir in black beans and cilantro.

I serve it with a little fat free sour cream or fat free Greek yogurt and some more cilantro...

I found out tonight that it freezes well also.

Beef and Vegetable Soup

This is my dinner tonight... I had it in the freezer, and will have the leftovers from that portion tomorrow.

I really like this soup(can you see a soup theme)... I keep it on hand at all times, and it freezes really well. You can make it in a pot as the recipe recommends, or you can make it in the crockpot--much easier if you are busy :-)

Beef and Vegetable Soup
2 Tbl Olive Oil
1 small onion diced
3 celery stalks, sliced
2 medium carrots, sliced
1/2 small head cabbage, shredded
1 medium zucchini, cut into 1/2 inch chunks
1 1/2 pounds lean stew beef, cut into 1/2 inch chunks
4/5 small turnips (diced)
1 parsnip
1 28oz can tomatoes
6 cups water (I actually use beef stock)
1 16 oz can of cut green beans, drained
3 teaspoons salt
1/2 teaspoon pepper
1/2 teaspoon basil

In a heavy saucepot, over high heat, heat olive oil, cook onion, celery, carrots, cabbage, and zucchini until vegetables are lightly browned. You will need to stir frequently. Remove vegetables with a slotted spoon and set aside.
In same pot, cook beef chucnks, stirring often, until meat is well browned on all sides.
Peel turnips and chop up as well as parsnips. Add to meat chunks the reserved vegetables, turnips, parsnip, tomatoes with their liquid, and remaining ingredients. Bring to a boil. Reduce heat to low, cover and simmer 25-30 minutes or until beef and turnips/parsnips are fork tender.

*Again you can cook this in a crockpot, and it is just as yummy... when you brown the cabbage it gives it more of a sauerkraut taste which is yummy to me. You can also substitute other veggies if you prefer... or sub potatoes for the turnips/parsnips...

This pic won't do it justice... but it's a great comforting soup...

Curried Butternut Squash Soup

I love fall because it's cool enough to start eating soups again... soups have been a staple of my diet. This one is one that I have almost every day... so yummy! Sometimes I use less curry and add poultry seasoning and ground nutmeg instead...

Curried Butternut Squash Soup (Adapted from Ellie Krieger - Food Network)
1 tablespoon Extra Virgin Olive Oil
1 medium onion, chopped
2 cloves garlic, minced
1 (2 1/2-pound) butternut squash, peeled, seeded and cut into 1-inch cubes
6 cups low-sodium chicken broth or vegetable broth (*I prefer chicken broth)
1 tablespoon plus 2 teaspoons curry powder (as stated above, I often use 1TBL as well as a little poultry seasoning and grated nutmeg.)
1/2 teaspoon salt, plus more, to taste
2 tablespoons honey (*)
4 teaspoons plain low-fat yogurt, for garnish

Heat oil over medium heat in a 6-quart stockpot. Add onions and garlic and saute until soft but not brown, about 6 to 7 minutes. Add the butternut squash, broth, curry powder and salt and bring to a boil. Reduce heat and simmer until squash is tender, about 12 to 15 minutes. Remove from heat stir in honey and puree with an immersion blender or in batches in a blender until smooth. Season with salt, to taste.
Ladle into serving bowls and add a dollop of yogurt.