Chicken Francaise

Chicken Francaise

Ingredients for sauce:

·         2 TBS Reduced Fat Margarine

·         3 TBS Chopped Shallots

·         1 TBS Chopped Garlic

·         1-6ounce package of sliced mushrooms

·         ¼ to ½ cup sliced green onion (optional)

·         3 cups low sodium chicken broth

·         2 TBS dried parsley

·         ½ tsp of black pepper

·         1 TBS of grated parmesan cheese

·         1 TBS of cornstarch

·         ¾ cup of Lemon juice

·         1 can of Artichoke hearts

Ingredients for chicken:

·         6 chicken breasts

·         1 cup egg beaters

·         1 tsp crushed black pepper

·         1 TBS dried oregano

·         1-11/2 cups of shredded parmesan cheese

·         2 TBS of olive oil

·         Spray Pam

·         ½ Lemon

Directions for Sauce:

Melt reduced fat margarine in sauté pan.  Sauté shallots in pan for about 3 minutes.  Add garlic to shallots, and sauté for an additional minute.  Add one 6 ounce package of sliced mushrooms to pan and sauté for 1-2 minutes.  Add ¼ to ½ cup of sliced green onion to mixture.  Add 3 cups low sodium chicken broth and ¾ cup of lemon juice to sauté pan and mixture.  Add 2 TBS of dried parsley, ½ tsp black pepper, and 1 TBS of grated parmesan cheese to mixture in sauté pan.  In a separate bowl add 4 TBS of hot mixture and 1 TBS of cornstarch together, and mix.  Slowly add bowl mixture to pan, and bring to a boil.  Reduce and simmer for 5 minutes.  While simmering, wash and drain 1 can of artichoke hearts and coarsely chop. Gradually add artichoke hearts to sauce.  Pour mixture onto serving platter, placing chicken on top.  Best served over a bed of spinach or brown rice.  Sauce makes 6-8 servings. 

Directions for chicken:

In a shallow bowl, pour ½ cup eggbeater.  In another bowl add 1 cup of parmesan cheese, 1 tsp of crushed black pepper, and 1 TBS of oregano.  In a gallon zip lock bag, place chicken breast in bag and pound until thinly flattened, and continue this with a chicken breast.  Place chicken in eggbeater bowl, and then roll gently into parmesan mixture.  Take 2 skillets and place 1 TBS of olive oil in each along with spray.   Bring both to a medium to high heat.  Once chicken is coated and rolled, transfer to skillet and pan sear 5-7 minutes, turning once.  When completed, place on warm serving dish.  Squeeze lemon on top.  May serve sauce on bottom. 

Shepherd’s Pie

Shepherd’s Pie

Pat yourself on the back, because

YOU CAN HAVE IT!!

Ingredients

·    4 cups of cooked cauliflower or 2 frozen bags

·    4 tablespoons fat free sour cream

·    4 tablespoons low fat softened cream cheese

·    1/2 cup low fat parmesan cheese

·    ¼ cup egg substitute 

·    1/2 cup low sodium chicken broth

·    Ground black pepper, to taste

·    1 tablespoon extra-virgin olive oil, 1 turn of the pan

·    1 3/4 pounds lean ground beef (can use all beef or turkey) and ground lamb

·    1 bag of frozen peas and carrots

·    1 onion, chopped

·    2 tablespoons reduced fat margarine

·    5 tablespoons cornstarch

·    2 cup low sodium beef stock or broth

·    1 teaspoons low sodium Worcestershire, eyeball it

·    1 teaspoon sweet paprika

·    2 tablespoons chopped fresh parsley leaves

Directions

Cook cauliflower in boiling water, drain, and pour cauliflower into a bowl and chop with fork into small pieces. Combine sour cream, eggbeater, cream cheese, parmesan cheese and cauliflower. Add to blender and mix until a mash potato substance (smooth).

In a pan, add oil bringing to a medium to high heat, add beef and lamb (can use all beef. Season meat with pepper. Brown and crumble meat for 3 or 4 minutes. If you are using lamb and the pan is fatty, spoon away some of the drippings.  Add thawed peas and carrots with chopped onions.  Cook veggies with meat 5 minutes, stirring frequently. Mix cornstarch with 2 tablespoons of water until smooth consistency.  In a second small skillet over medium heat cook margarine and corn starch mixture together 2 minutes. Whisk in broth and low sodium Worcestershire sauce. Thicken gravy 1 minute. If you desire thicker gravy, add more cornstarch.  Add gravy to meat and vegetables. Preheat broiler to high. Fill a 9 x 11 casserole pan with meat and vegetable mixture. Spoon cauliflower mixture over meat evenly. Top cauliflower with paprika and broil 6 to 8 inches from the heat until cauliflower is evenly browned. Top casserole dish with chopped parsley and serve.

Shepherd’s Pie

Pat yourself on the back, because

YOU CAN HAVE IT!!

Ingredients

·    2 cups of cooked cauliflower

·    2 tablespoons fat free sour cream

·    2 tablespoons low fat softened cream cheese

·    ¼ cup parmesan cheese

·    ¼ cup egg substitute 

·    1/2 cup low sodium chicken broth

·    Ground black pepper, to taste

·    1 tablespoon extra-virgin olive oil, 1 turn of the pan

·    1 3/4 pounds lean ground beef (can use all beef or turkey) and ground lamb

·    1 bag of frozen peas and carrots

·    1 onion, chopped

·    2 tablespoons margarine

·    2 tablespoons cornstarch

·    1 cup low sodium beef stock or broth

·    2 teaspoons low sodium Worcestershire, eyeball it

·    1 teaspoon sweet paprika

·    2 tablespoons chopped fresh parsley leaves

Directions

Cook cauliflower in boiling water, drain, and pour cauliflower into a bowl and chop with fork into small pieces. Combine sour cream, eggbeater, cream cheese, and parmesan cheese. Mash cauliflower mixture until almost smooth.

In a pan, add oil bringing to a medium to high heat, add beef and lamb (can use all beef. Season meat with pepper. Brown and crumble meat for 3 or 4 minutes. If you are using lamb and the pan is fatty, spoon away some of the drippings.  Add thawed peas and carrots with chopped onions.  Cook veggies with meat 5 minutes, stirring frequently. Mix cornstarch with 2 tablespoons of water until smooth consistency.  In a second small skillet over medium heat cook margarine and corn starch mixture together 2 minutes. Whisk in broth and low sodium Worcestershire sauce. Thicken gravy 1 minute. If you desire thicker gravy, add more cornstarch.  Add gravy to meat and vegetables. Stir in peas.

Preheat broiler to high. Fill a small rectangular casserole with meat and vegetable mixture. Spoon cauliflower mixture over meat evenly. Top cauliflower with paprika and broil 6 to 8 inches from the heat until cauliflower is evenly browned. Top casserole dish with chopped parsley and serve.

PHAT TUESDAY

PHAT TUESDAY (Pretty Hot And Tempting)
We’ve all heard of "Fat Tuesday!" Tonight at the Wilson Diet Center in our Cook 2 Live ses-sion, we’re putting a little twist on things and celebrating "PHAT Tuesday!"
History behind Mardi Gras and "Fat Tuesday"...

Mardi Gras refers to events for the Carnival celebrations. It begins on the Twelfth Night also known as "Old Christmas" and ends the day before Ash Wednesday…"Fat Tuesday." "Fat Tuesday" refers to the practice of the last night of eating richer, fatty foods before the ritual fasting of the Lenten season, which begins on Ash Wednesday. During Mardi Gras, it is tradi-tion to serve "A King’s Cake."

History behind the King Cake…

As part of our Christian faith, the coming of the wise men bearing gifts to the Christ Child is celebrated twelve days after Christmas. This is a time of celebration, exchanging gifts and feasting. Today, the tradition continues as people all over the world gather for festive Twelfth Night celebrations. A popular custom was, and still is, the baking of a special cake in honor of the three kings call "A King’s Cake." Inside every cake is a tiny baby (generally plastic). The tradition of having King Cake Parties has evolved through time, and the person who receives the slice of cake with the baby is asked to continue the festivities by hosting the next King Cake party. Originally King Cakes were a simple ring of dough with a small amount of decoration. Today’s King Cakes are much more festive. The top of the ring or oval cake is covered with delicious sugar toppings in the traditional Mardi Gras colors of purple, green and gold.

With the PHAT Tuesday celebration, we’re serving "KEEN (Keeping Every Eye on Nutrition) Cake!"

Greek Style Chicken Breast

INGREDIENTS:

1-pound boneless, skinless chicken breast

16 small red skin potatoes

1 large onion, chopped

½ cup – ¾ cup of lemon juice

¼ cup olive oil

2 TBS chopped garlic

2 TBS dried oregano, basil, and mint

1 tsp cinnamon

6 TBS freshly chopped parsley, or 2 TBS dried

Crushed Black pepper to taste

1 tsp garlic salt

2 TBS chopped dried onion

DIRECTIONS:

In a food processor or with a whisk, mix all ingredients together.  Pour ¾ of marinade over chicken breast, and let marinate for 24-48 hours.  In a slow cooker combine onion, chopped red skin potatoes, and chicken.  Pour remaining marinade.  Let cook in slow cooker on low for 4-6 hours.

Blackened Salmon with a mint Sweet Pea Puree

Ingredients:

4 5oz salmon filets

1 bag of frozen sweet peas thawed

2-3 cups low sodium chicken broth

3 large shallots chopped

1/2 cup lemon juice

5 tablespoons chopped fresh mint or more if you desire

2 tablespoons of low fat Parmesan

2 tablespoons low fat margarine plus one teaspoon low fat margarine

1  teaspoon olive oil

2 teaspoons chopped garlic

Crushed black pepper

½ teaspoon onion powder and garlic powder

Blacken both sides of salmon with crushed black pepper. Set aside.  Bring a pot of water to a boil and place sweet peas in pot for 3 minutes. Drain. Transfer to food processor and add ¼ cup of chicken broth, 3 tablespoons lemon juice,  1 tablespoon margarine, ½ teaspoon garlic, 2 tablespoons parmesan cheese and 3 tablespoons chopped mint and blend until desired consistency. (If you like a chunkier consistency blend on chopped.) I prefer a chunkier consistency myself.  Transfer to a pot and place on low.

Sauce

In a sauté pan place 1 tablespoon margarine, ½ -teaspoon olive oil. Heat and add chopped garlic and shallots, then sauté.  Add 2 cups chicken broth, mint, and remaining lemon juice. Add a dash of cracked black pepper, onion powder, and garlic powder. Season the sauce to your liking.  If you want to add more lemon juice, feel free! In addition, if you want a gravy like consistency add 2 tablespoons of cornstarch with 2 tablespoons water and stir. Gradually add to sauce to thicken up. 

In a pan heat ½ teaspoon of margarine, ½ teaspoon olive oil and cooking spray and get very hot.  Add salmon and sear on both sides until blackened. Reduce heat and cook for about 7 minutes.

On individual plates add a nice helping of sauce; add a ½ cup of sweet peas and lay salmon on top.  Serve with either a nice salad or grilled asparagus. 

Turkey Meatloaf

Turkey Meatloaf

Ingredientsnocoupons

   1 cup chopped yellow onion

1 tablespoons good olive oil

1 teaspoons kosher salt

1 teaspoon freshly ground black pepper

1 teaspoon fresh thyme leaves and 1 teaspoon basil (1/2 teaspoon dried)

4 tablespoons low sodium Worcestershire sauce (can be found at Harris Teeter)

1/4 cup chicken broth

3/4 teaspoon tomato paste

1 pound ground turkey breast

1/2 cup chopped green pepper

1 cup chopped mushrooms, reserve ½ cup raw

1-2 tablespoons eggbeaters

¼ cup low sodium sugar free ketchup

1-2 tablespoons splenda brown sugar

Directions

Preheat oven to 325 degrees F.

In a medium sauté pan, over medium-low heat, cook the onions, olive oil, salt, pepper, thyme and basil until translucent, but not browned, approximately 15 minutes. Add 3 tablespoons Worcestershire sauce, chicken stock, and tomato paste and mix well. Allow to cool to room temperature.

Combine the ground turkey, eggs, ½ raw mushrooms, and onion mixture in a large bowl. Mix well and shape into a rectangular loaf on an ungreased sheet pan. Mix together 1 tablespoon Worcestershire sauce, brown sugar and ketchup. Spread the ketchup evenly on top.

Bake for 30-35 minutes until the internal temperature is 160 degrees F. and the meatloaf cooked through.  Serve hot, at room temperature, or cold in a sandwich.