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Spaghetti Squash “Pasta” w/Meat Sauce

1 spaghetti squash 1 clove garlic, minced basil (fresh preferred, dry will work) 1 lb. ground lean beef 1 large jar/can marinara sauce

Spaghetti Squash “Pasta”: Steam whole squash for 45 minutes. Cut open, drain “pasta”, getting the extra moisture out. Saute with a little chicken broth, minced garlic, pepper and fresh basil. Meat Sauce: Brown meat, drain and rinse in collander. Add meat to your favorite bottled/ canned marinara sauce and heat through. Serve “pasta” topped with 4 oz. of meat sauce. Sprinkle serving with 1 oz. of low-fat or non-fat Parmesan cheese. Serves 4

Cauliflower Soup

2 tsp olive oil 2 leeks, white part only, well-washed and chopped 1 head cauliflower, broken into florets 1 medium potato, cubed 6 cups chicken broth sea salt & freshly ground black pepper Optional: 1/2 cup non-fat milk

In a large saucepan heat the oil to medium-low. Add the leeks and cook slowly for about 10 minutes. Do not allow them to brown. Stir in the cauliflower, potatoes and broth. Season to taste with sea salt and pepper. Bring to a boil, reduce heat and simmer covered for 20 minutes, or until vegetables are very tender. Remove from heat and cool slightly. Transfer to blender or food processor and process until smooth. Put back into saucepan and simmer over medium heat. If too thick use optional milk to thin. Adjust seasoning and serve. Serves 4

Stuffed Chicken Breasts

4 boneless, skinless chicken breasts 1 pkg frozen chopped spinach 12 mushroom caps 2 cloves garlic, cut in half 1 small onion, quartered 1 cup non-fat ricotta cheese 1/4 cup grated Parmesan 1/2 tsp ground nutmeg

Place each chicken breast between sheets of waxed paper, or put in a food storage bag and pound from the center outward with a mallet or heavy-bottomed skillet. Use care not to tear the breast meat. Pound to about double in size. Defrost spinach and drain and wring out until very dry. Transfer to a medium size mixing bowl. In an olive oil misted non-stick pan saute mushrooms, garlic and onion in a for about 5 minutes. Season with sea salt and pepper to taste. Transfer mixture to a food processor and pulse to grind. Add mushroom micture to the spinach in the mixing bowl. Add ricotta, Parmesan cheese and nutmeg and stir to combine stuffing. Place a mound of the stuffing mix on each breast and wrap and roll breast over the stuffing.. Secure with toothpicks. Saute stuffed chicken breast in olive oil misted non-stick skillet with a little chicken broth, and brown on all sides. About 10-12 minutes. (Chicken will cook fast as it is pounded thin). Remove toothpicks, and serve breasts whole, or slice on an angle and fan out slices on dinner plate. Serves 4

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