Category Archives: LIGHTER FARE

BELL PEPPERS STUFFED WITH SALSA RICE & BEANS

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4 lg bell peppers
2 1/2 cups cooked white OR brown rice
1 (15 1/2 oz) can red kidney beans, drained and rinsed
1 cup tomato salsa
3 scallions, chopped
salt and freshly ground black pepper
1 (14 1/2 oz) can crushed tomatoes
1/2 tsp ground cumin
1/4 tsp dried oregano
1/2 tsp sugar

cut the tops off the bell peppers, save them for later use, and remove and discard the seeds and membranes. arrange the peppers upright in a 5 1/2-6 qt slow cooker.

in a medium mixing bowl, combine the rice, beans, salsa, and scallions and season with salt and pepper to taste. mix well. fill the pepper cavities evenly with the rice mixture, packing it lightly. replace the pepper tops.

in the same bowl, combine the tomatoes, cumin, oregano, and sugar and season with salt and pepper. pour over and around the peppers in the slow cooker. cover and cook on LOW for 4 hour, until the peppers are fork-tender but still hold their shape. serve hot.

serves 4

MEXICAN CHICKEN MEATBALLS

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1/2 cup egg substitute
1 (4 oz) can chopped green chilies
1 cup crushed cornflakes
1 cup (4 oz) shredded reduced-fat mexican cheese blend
1 tsp seasoned salt
1/4 tsp cayenne pepper
1 lb ground chicken
salsa, optional

in a large bowl, combine the first six ingredients. crumble chicken over mixture and mix well. shape into 1″ balls.palce on baking sheets coated with cooking spray.

bake at 375 degrees for 12-15 minutes or until a meat thermometer reads 165 degrees and juices run clear, turning occasionally. serve with salsa if desired.

HEALTHY AND HEARTY SPAGHETTI SAUCE

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1/2 lb ground beef
1 cup chopped onion
1 cup chopped bell pepper
1 cup sliced mushrooms
1/2 tbs fresh minced garlic
2 (14 1/2 oz) cans no-salt added whole tomatoes, undrained and crushed
1 (6 oz) can no-salt added tomato paste
1 cup low-salt beef broth
1 1/2 tbs dried basil OR 1/4 cup chopped fresh basil
1/2 tsp oregano
1/2 tsp marjoram

in a dutch oven, brown beef with onions, bell pepper, mushrooms and garlic; drain. stir in remaining ingredients; simmer, uncovered, 30 minutes, stirring occasionally.

makes 4 1/2 cup sauce

BELL PEPPERS STUFFED WITH CORN, BEANS, AND RICE

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1 1/2 cups chicken broth, preferably reduced-sodium
2 medium plum tomatoes, coarsely chopped
1 small onion, coarsely chopped
1/4 cup minced fresh basil, OR 1 tsp dried
3 cloves garlic, minced
2 tbs fresh lemon juice
3 tsp grated lemon zest
1 tsp oregano
1/4 tsp black pepper
1/2 cup frozen corn kernels
3/4 cup rice
4 lg red OR green bell peppers
1 cup canned black beans, rinsed and drained
3 tbs grated parmesan cheese

in a medium saucepan, bring the broth to a boil over medium-high heat. add the tomatoes, onion, basil, garlic, lemon juice, lemon zest, oregano, black pepper, corn, and rice, and return to a boil. reduce the heat to low, cover, and simmer until the rice is tender and the liquid is absorbed, about 20 minutes.

preheat the oven to 350 degrees. line a shallow 9″ square baking dish with foil.

meanwhile, cut a thin slice from the top of each bell pepper; remove and discard the seeds. stand the peppers upright in the prepared baking dish.

stir in the black beans into the cooked rice. dividing evenly, stuff the peppers with the rice mixture. top with the parmesan cheese. bake for 15 minutes, or until the cheese is almost golden.

serves 4

PASTA JAMBALAYA

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1 tsp olive oil
1/4 lb hot italian sausage, casings removed
1 lg onion, coarsely chopped
3 cloves garlic, minced
1 lg green bell pepper, coarsely chopped
1 lg rib celery, coarsely chopped
1 (14 1/2 oz) can no-salt added whole tomatoes
1/2 tsp salt
1/4 tsp hot pepper sauce
pinch of cayenne pepper
1 bay leaf
3/4 lb fusilli OR other short pasta twists
1/2 lb skinless, boneless chicken breasts, cut across the grain into 1/4″ wide strips

in a lg skillet, warm the oil over medium-high heat. crumble in the sausage and cook until the sausage is no longer pink, 2-3 minutes.

add the onion and garlic, and stir-fry until the onion begins brown, about 5 minutes.

add the bell pepper, celery, tomatoes, salt, hot pepper sauce, cayenne, and bay leaf, and bring to a boil, breaking up the tomatoes with the back of a spoon. reduce the heat to low, cover, and simmer while you cook the pasta.

in a large pot of boiling water cook the pasta until al dente according to package directions.

uncover the sauce and bring it to a boil over medium-high heat. add the chicken and cook, stirring frequently, until the chicken is just cooked through, about 5 minutes. remove the skillet from the heat.

drain the pasta and transfer it to a large serving bowl. remove and discard the bay leaf from the sauce, spoon the sauce over the pasta, and toss to coat.

serves 4

CHICKEN WITH SWEET-AND-SOUR VEGETABLES

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6 boneless, skinless chicken breast halves
1 lg red bell pepper, cored and seeded
1 1/2 cups chicken broth
3 tbs cider vinegar
3 tbs packed dark brown sugar
1 (10 oz) can pineapple chunks, chopped with juice reserved
1 (15 oz) can stir-fry vegetables, drained and rinsed
3 tbs vegetable oil
1 lg clove garlic, sliced
1 small onion, sliced
1 1/2 tbs cornstarch, mixed with 2 tbs cold water
soy sauce

slice the chicken breasts and red pepper itno 1/4″ wide strips. combine the broth, vinegar, brown sugar, pineapple chunks, and stir-fry vegetables in a large bowl. heat a wok to medium-hot and swirl in the oil. add, and stir-fry for 1 minute after each addition, the garlic, onion, and chicken and pepper strips. add the vegetable mixture and simmer until the sauce is reduced by half, about 10 minutes. add the cornstarch mixture and stir until the sauce thickens and clears. season to taste with soy sauce. serve hot.

serves 4-6

ORIENTAL OVEN-STEAMED FISH WITH VEGETABLES

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3 tbs reduced-sodium soy sauce
1 tbs oriental (dark) sesame oil
2 cloves garlic, minced
1/4 tsp red pepper flakes
1/4 tsp black pepper
1 lg carrot, cut into very thin matchsticks
4 scallions, coarsely chopped
1/2″ piece of fresh ginger, cut into thin slivers
1 1/2 lbs cod, red snapper, OR sea bass fillets
1/4 lb snow peas
1/4 cup chopped cilantro (optional)

preheat the oven to 400 degrees. line a shallow baking pan large enough to hold the fish in one layer with foil.

in a small bowl, combine the soy sauce, sesame oil, garlic, red pepper flakes, and black pepper.

scatter half the carrot, scallions, and ginger over the bottom of the prepared baking pan. place the fish fillets, on one layer, on top.

scatter the snow peas and the remaining carrots, scallions, and ginger on top of the fish. drizzle the soy sauce mixture evenly over everything.

cover tightly with foil and bake until the fish is opaque throughout and just flakes when tested with a fork, 15-20 minutes.

serve the fish with some of the vegetables, and a sprinkling of cilantro, if desired.

serves 4

STOVETOP CHICKEN WITH SPANISH RICE

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2 tbs olive oil
2 1/2 lbs chicken parts
1 med onion, thinly sliced
1 lg green bell pepper, cut into thin strips
2 cloves garlic, minced
1 cup rice
1 (16 oz) can no-salt-added whole tomatoes
1 3/4 cup chicken broth (preferably reduced-sodium)
1 bay leaf
2 tsp paprika
1/4 tsp black pepper
1/2 cup pitted black OR pimiento-stuffed green olives

in a flameproof casserole or dutch oven, warm 1 tbs of the oil over medium-high heat. add the chicken and cook until browned all over, about 10 minutes. transfer the chicken to a plate and set aside.

add the remaining 1 tbs oil to the casserole. add the onion, bell pepper, and garlic, and cook, stirring frequently, until the onion is translucent, about 5 minutes.

add the rice and cook, stirring constantly to coat with the oil, for 2 minutes. add the tomatoes, broth, bay leaf, paprika, and black pepper, and break up the tomatoes with the back of a spoon.

return the chicken to the pan. bring the mixture to a boil, reduce the heat to medium-low, cover, and simmer, stirring occasionally, until the chicken is cooked through, about 20 minutes.

remove and discard the bay leaf. stir in the olives and serve the chicken and rice hot.

serves 4

STUFFED CHICKEN POCKETS

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6 boneless, skinless chicken breast halves
2 tbs olive oil
1 tsp minced garlic
2 minced green onions (scallions)
2 cups halved cherry tomatoes
1 cup cooked quinoa
1 (16 oz) jar marinated artichoke hearts, drained & quartered
3/4 cup slivered red bell pepper
1/3 cup chopped fresh rosemary
3/4 cup grated parmesan cheese
salt and pepper to taste
3/4 cup dry white wine

preheat the oven to 375 degrees. pound the chicken to 1/2″ thickness. over medium-high heat, heat the olive oil and saute the garlic, green onions, and tomatoes for 2 minutes. stir in the quinoa, artichoke hearts, red pepper, and rosemary, and saute 5 minutes. stir in the cheese, season with salt and pepper, and spread the stuffing evenly over the chicken breasts, leaving a 1/2″ border, and fold them over crosswise. use wooden toothpicks to stitch the edges closed. place the pockets in large squares of aluminum foil, top each with 2 tbs of wine and seal the foil loosely. bake for 30-40 minutes, or until done.

serves 4-6

EASY BAKED CHICKEN

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1 (1/2 oz) pkg butter buds
3/4 cup tomato juice
2 tbs cider OR red wine vinegar
1 tbs soy sauce
1 tsp ground ginger
1 clove garlic, minced
1/2 tsp dried oregano
1 (3 lb) broiler-fryer chicken, cut up & skin removed

prepare butter grandules according to pkg directions. stir in tomato juice, vinegar, soy sauce, ginger, garlic & oregano. place chicken in a resealable plastic bag. add marinade; seal & refrigerate 8 hours or overnight. place chicken and marinade in a 13″x9″x2″ baking pan coated with pam. bake,uncovered, at 375 degrees for 1 hours or until juices run clear, spooning marinade over chicken several times.

6 servings