Vegetarian enchilada casserole
Makes 8 servings
Preparation time: 15 minutes
Cooking time: less than 35 minutes
INGREDIENTS
1 tablespoon olive oil
1 medium onion, chopped
1 green pepper, diced
1 clove garlic, minced
1 teaspoon chili powder
1/2 teaspoon coarse salt
1/2 teaspoon black pepper
2 cups enchilada sauce
1 cup reduced-sodium black beans, rinsed
2 cups reduced-sodium pinto beans, rinsed
1 cup frozen corn kernels, thawed
2 tablespoons chopped cilantro
10 soft corn tortillas
8 ounces (2 cups) shredded sharp cheddar cheese
Chopped tomatoes
Shredded lettuce
Sliced jalapeno peppers
Reduced-fat sour cream
Heat oven to 375 degrees and coat a 9-by-13-inch baking dish with cooking spray. Heat oil in a large nonstick pot on medium. Add onion and cook 8 minutes or until softened. Add green pepper, garlic, chili powder, salt and black pepper, and cook 3 minutes or until the peppers are softened. Add enchilada sauce, black beans, pinto beans, corn and cilantro. Bring to a simmer briefly. Assemble the casserole by placing 5 tortillas in the bottom of the baking dish. Add half the bean mixture on top, and sprinkle half of the cheese on top of that. Then make a second layer, starting with tortillas, then bean filling, then the remaining cheese on top. Bake, covered with nonstick foil, 15 minutes. Remove foil and bake for an additional 5 to 10 minutes, or until the cheese is fully melted. Serve warm, garnished with your choice of enchilada toppings (lettuce, tomatoes, jalapenos and sour cream).
Per serving: 299 calories, 15 grams protein, 13 grams fat (38% calories from fat), 6.3 grams saturated fat, 31 grams carbohydrate, 30 milligrams cholesterol, 601 milligrams sodium, 6 grams fiber.
Carb choices: 2.
Beef medallions in portobello wine sauce
Makes 6 servings
Preparation time: less than 20 minutes
Cooking time: less than 30 minutes
INGREDIENTS
1 cup unsalted chicken broth
1/2 cup Madeira or port
1 tablespoon dried thyme
1/2 teaspoon pepper
1/2 teaspoon garlic powder
2 large portobello mushrooms, stems removed, thinly sliced
1 tablespoon butter
6 beef tenderloin steaks, cut 1 inch thick (about 1 1/2 pounds)
1/2 medium onion, sliced
1 tablespoon flour
1/2 teaspoon coarse salt
In a medium bowl, mix together broth, wine, thyme, pepper and garlic powder until blended. Add mushrooms; toss to coat well. Cover and set aside. In a large nonstick skillet, melt butter on medium-high heat. Add steaks and cook 4 to 5 minutes per side. Remove steaks from skillet; place on plate and cover loosely to keep warm. Add onion to skillet; cook, stirring occasionally, for 3 minutes or until softened. Add flour and salt; cook 1 minute, stirring constantly. Pour mushroom mixture into skillet. Simmer, stirring occasionally, 10 to 12 minutes or until sauce is thickened and mushrooms are tender. Add steaks to sauce; heat 1 minute. Serve immediately.
Note: For a wine substitute, combine 2 tablespoons balsamic vinegar, 6 tablespoons unsalted chicken broth and 1/2 teaspoon sugar; mix well to dissolve sugar.
Per serving: 222 calories, 26 grams protein, 8 grams fat (34% calories from fat), 3.7 grams saturated fat, 7 grams carbohydrate, 66 milligrams cholesterol, 271 milligrams sodium, 1 gram fiber.
Carb choices: 0.5.
Chilled lemon dessert
Servings: makes 16 servings
Preparation time: 25 minutes
Cooking time: 1 hour, plus pastry and pudding; chilling time: 3 to 24 hours
INGREDIENTS
1 refrigerated piecrust from (15-ounce) package
1 (2.9-ounce) package lemon pudding mix (not instant)
1/2 cup sugar
2 1/4 cups water, divided
2 egg yolks
1 (8-ounce) package reduced-fat cream cheese, cubed
2 cups miniature marshmallows
2 cups frozen reduced-fat whipped topping, thawed
Unfold piecrust according to directions; press out folds. Place crust into 9-inch springform pan, trimming to fit bottom only. Bake according to package directions. Cool completely. Make pudding according to package directions (using the sugar, 1/4 cup water, egg yolks and then 2 cups water); cool slightly. Stir in cream cheese until well-blended. Cool completely (about 1 hour). Fold in marshmallows and whipped topping. Spread pudding mixture over cooled crust. Cover and refrigerate 3 hours or until set (but not longer than 24 hours). Run metal spatula around edge of dessert to loosen; remove side of pan. Slice and serve.
Per serving: 175 calories, 2 grams protein, 8 grams fat (39% calories from fat), 4.6 grams saturated fat, 25 grams carbohydrate, 35 milligrams cholesterol, 158 milligrams sodium, no fiber.
Grilled chicken breasts
Serve the easy entree with Mediterranean couscous with raisins and feta. Heat 2 1/4 cups unsalted chicken broth to a boil in a 3-quart pot. Stir in 1 1/2 cups couscous, 1/2 cup raisins, 1/4 teaspoon black pepper, 1/8 teaspoon cayenne pepper, 1 chopped small tomato and 1 (15-ounce) can rinsed reduced-sodium garbanzo beans; remove from heat. Cover and let stand 5 minutes; fluff with fork. Sprinkle each serving with crumbled Greek feta cheese.
Southwestern stroganoff
Cook 1 pound lean ground beef in a large nonstick skillet on medium about 6 minutes or until no longer pink; drain well. Return beef to skillet; add 1 cup water, 2 cups chunky salsa, 2 cups spiral pasta and 1/2 teaspoon coarse salt. Bring to a boil; reduce heat to low. Cover and simmer 15 minutes or until pasta is tender. Stir in 1/2 cup reduced-fat sour cream.
Chili
Cook 1 pound lean ground beef in a 3-quart pot about 6 minutes or until no longer pink. Drain well and return to pot. Stir in 2 (15-ounce) cans rinsed reduced-sodium pinto beans, 2 (10 3/4-ounce) cans condensed tomato soup, 2 soup cans water, 2 tablespoons instant minced onion and 2 teaspoons chili powder. Heat to boiling and serve.
Carb choices: 1.5.
