Quick beef-and-bean chili
Servings: 6
Preparation time: 15 minutes
Cooking time: about 20 minutes
INGREDIENTS
2 (15-ounce) cans rinsed reduced-sodium dark red kidney beans
2 (14.5-ounce) cans no-salt-added diced tomatoes with liquid
1 1/2 pounds 85% lean ground beef
1 medium chopped onion
4 cloves minced garlic
3 tablespoons chili powder
2 teaspoons ground cumin
2 teaspoons sugar
1/4 cup chopped cilantro
Coarse salt and pepper to taste
Process half the beans and half the tomatoes and liquid in food processor to a coarse paste, about 30 seconds. Set aside. Combine beef and onion in a Dutch oven; cook on medium, breaking up meat with a wooden spoon until meat is no longer pink, about 5 minutes. Stir in garlic, chili powder, cumin and sugar and cook about 1 minute or until fragrant. Stir in bean mixture and remaining beans, tomatoes and liquid and bring to a simmer. Reduce heat, cover and cook, stirring occasionally, 15 minutes or until thickened. Remove from heat, stir in cilantro and season with salt and pepper to taste.
Per serving: 417 calories, 31 grams protein, 18 grams fat (37 percent calories from fat), 7.1 grams saturated fat, 37 grams carbohydrate, 75 milligrams cholesterol, 302 milligrams sodium, 12 grams fiber. Carb count: 2.5.
Baked eggplant and polenta
Servings: 6
Preparation time: 20 minutes
Cooking time: 40 minutes
INGREDIENTS
1 (1 1/2-pound) eggplant, peeled and cut lengthwise into 8 slices
1 (26-ounce) jar no-salt-added marinara sauce, divided
8 ounces shredded part-skim mozzarella cheese, divided
1/4 cup freshly grated parmesan cheese, divided
1 (17- or 18-ounce) tube refrigerated ready-to-eat polenta, cut into 20 slices
Heat oven to 450 degrees. Coat eggplant slices with cooking spray on both sides. Place on a baking sheet and bake 20 minutes or until tender. Reduce heat to 375 degrees. Place 4 slices eggplant in bottom of a 9-by-13-inch baking dish. Spread with 1 cup marinara sauce; sprinkle with 2/3 cup mozzarella and 1 tablespoon parmesan. Repeat layers. Top with polenta slices, remaining sauce and remaining cheeses. Bake, uncovered, 20 minutes or until bubbly and cheese melts.
Per serving: 245 calories, 15 grams protein, 7 grams fat (26 percent calories from fat), 4.4 grams saturated fat, 30 grams carbohydrate, 27 milligrams cholesterol, 669 milligrams sodium, 4 grams fiber. Carb count: 2.
Chicken with garlic
Servings: 8
Preparation time: 20 minutes
Cooking time: 1 1/2 hours
INGREDIENTS
2 medium onions, chopped
4 ribs celery, thinly sliced
1 teaspoon dried tarragon
3 tablespoons chopped fresh parsley
8 skinless bone-in chicken thighs (about 2 3/4 pounds total)
8 skinless chicken legs (about 1 3/4 pounds total)
3 tablespoons olive oil
3/4 teaspoon coarse salt
1/4 teaspoon freshly ground pepper
1/2 cup dry vermouth (or dry sherry or dry white wine)
20 cloves garlic, separated, not peeled
Heat oven to 325 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Combine onions, celery, tarragon and parsley in the baking dish. Rub chicken pieces with oil and season with salt and pepper. Place chicken on top of onions and celery. Drizzle with vermouth and tuck the garlic in and around the chicken. Cover with foil. Bake 1 1/2 hours or until internal temperature of chicken is 165 degrees. Discard garlic and serve.
Per serving: 289 calories, 35 grams protein, 16 grams fat (50 percent calories from fat), 3.8 grams saturated fat, no carbohydrate, 197 milligrams cholesterol, 307 milligrams sodium, no fiber. Carb count: 0.
Honey-orange glazed ham
Heat oven to 350 degrees. Place a 2- to 3-pound fully cooked boneless ham on a rack in a roasting pan. Roast, uncovered, 30 minutes or until the internal temperature reaches 140 degrees. Meanwhile, mix together 1 tablespoon orange juice, 1/4 cup honey, 1/8 teaspoon cinnamon and 1/8 teaspoon ground cloves. Baste ham with mixture the last 10 minutes of roasting. Let stand for 5 minutes; slice and serve.
Georgia-style grilled ham and cheese sandwiches
Mix 2 tablespoons low-fat mayonnaise with 3 tablespoons peach preserves. Spread mixture evenly on one side of 8 slices of rye bread. Place 1 slice ham on each of 4 slices of bread; sprinkle each ham slice with 2 tablespoons shredded Monterey Jack cheese. Top with remaining bread slices; coat with cooking spray. Cook sandwiches in a large nonstick skillet on medium-low heat until cheese melts and bread is lightly browned.
Leapin’ lizard crunch bars
Coat an 8-by-8-inch baking dish with cooking spray. Combine 1 (12-ounce) package miniature marshmallows and 1/2 cup reduced-fat peanut butter in a saucepan. Cook on low 10 minutes or until marshmallows melt, stirring constantly. Add 6 drops green food coloring; mix well. Add 6 cups crisp rice cereal; mix well. Remove from heat and spoon mixture into prepared baking dish; spread evenly and press down with back of spoon. Refrigerate 1 hour. Cut into 8 long, thin strips, then cut strips in half. Remove bars from pan. Press 2 chocolate chips into one end of each bar to make eyes. Be brave and eat a lizard.
