Recipe #13 Southwestern Stuffed Peppers

Southwestern Stuffed Peppers

What's not to love about hamburger, corn, peppers, rice and cheese?  This week's recipe is from Real Simple - and it was.  I substituted brown rice for white and used a colby jack cheese because I couldn't find just colby. I again used my beloved Montreal steak seasoning instead of kosher salt and pepper. I did not make a side dish, but a nice green salad and/or a nice baguette of bread would be a good addition.   I prepared this for a fussy friend who didn't think she would like stuffed peppers; she enjoyed them so much, she even took some home.  We had with a Founder's Estate Beringer Chardonnay.  Happy Cooking!

Real Photo:

Jonny Valiant

Ingredients

• 1 cup long-grain white rice
• 1 tablespoon olive oil
• 6 scallions, thinly sliced, white and green parts separated
• 1/2 pound ground beef chuck
• 1 cup frozen corn
• 1 4.5-ounce can chopped green chilies
• 1 teaspoon ground cumin
• 4 ounces Monterey Jack, grated (1 cup)
• kosher salt and black pepper
• 4 large bell peppers, halved lengthwise, ribs and seeds removed
• 1/2 cup plain low-fat Greek yogurt
• salsa, for serving

Directions

1.  Heat oven to 375° F. Cook the rice according to the package directions.

2.  Heat the oil in a large skillet over medium-high heat. Add the scallion whites and beef and cook, breaking the beef up with a spoon, until no longer pink, 3 to 5 minutes. Stir in the corn, chilies, cumin, cooked rice, ½ cup of the Monterey Jack, ½ teaspoon salt, and ¼ teaspoon black pepper.

3.  Arrange the bell peppers, cut-side up, in a 9-by-13-inch baking dish or pan. Divide the beef mixture among the bell peppers, add ½ cup water to the dish, tightly cover the dish with foil, and bake until the bell peppers are soft, 30 to 40 minutes. Uncover, sprinkle with the remaining ½ cup of Monterey Jack, and bake until browned, 5 to 7 minutes more.

1. 4.  In a small bowl, whisk together the yogurt and ¼ cup water. Drizzle over the bell peppers and top with the salsa and scallion greens.
3. Recipe by Dawn Perry, February 2012

                                 

Nutritional Information

• Per Serving
• Calories 521

• Fat 20g
• Sat Fat 9g
• Cholesterol 60mg
• Sodium 574mg
• Protein 26g
• Carbohydrate 59g
• Sugar 7g
• Fiber 5g
• Iron 4mg
• Calcium 316mg

Quick Tip

The bell peppers can be stuffed up to 12 hours in advance; refrigerate, covered. Bake as directed, adding 5 to 10 minutes to the portion of the baking time when the dish is covered.

Yummy!

 

Recipe #12 Pan-Roasted Chicken With Lemon-Garlic Green Beans

Pan-Roasted Chicken With Lemon-Garlic Green Beans

This week's recipe is from Real Simple, another one of my favorite sites.  The chicken breasts that I had were gynormous, so I only used 3 instead of 4 (they were also boneless - couldn't find bone-in) and I substituted small yellow potatoes instead of red.  I like my food a little more flavorful, so again, I think this could have benefited from a bit more pizazz.  All-in-all it was a good dinner and not too complicated.  Served with a Pinot Noir.  Happy Cooking!

Real photo:

Christopher Baker

 

 

Serves 4| Hands-On Time: 15m | Total Time: 1hr 15m

Ingredients

• 6 tablespoons olive oil
• 2 lemons, 1 thinly sliced, 1 juiced
• 4 cloves garlic, minced
• 1 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper
• 3/4 pound trimmed green beans
• 8 small red potatoes, quartered
• 4 chicken breasts (bones left in, with skin, about 3 1/4 pounds)

Directions

1. Preheat oven to 450°F. Coat a large baking dish or cast-iron skillet with 1 tablespoon of the olive oil. Arrange the lemon slices in a single layer in the bottom of the dish or skillet.

2.  In a large bowl, combine the remaining oil, lemon juice, garlic, salt, and pepper; add the green beans and toss to coat. Using a slotted spoon or tongs, remove the green beans and arrange them on top of the lemon slices. Add the potatoes to the same olive-oil mixture and toss to coat. Using a slotted spoon or tongs, arrange the potatoes along the inside edge of the dish or skillet on top of the green beans. Place the chicken in the same bowl with the olive-oil mixture and coat thoroughly. Place the chicken, skin-side up, in the dish or skillet. Pour any of the remaining olive-oil mixture over the chicken.

3.  Roast for 50 minutes. Remove the chicken from the dish or skillet. Place the beans and potatoes back in oven for 10 minutes more or until the potatoes are tender. Place a chicken breast on each of 4 serving plates; divide the green beans and potatoes equally. Serve warm.                             
By Cynthia Nicholson, September 2004

 

Nutritional Information

• Per Serving

• Calories 687
• Calcium 86mg

• Carbohydrate 20g
• Cholesterol 181mg
• Fat 37g
• Fiber 4g
• Iron 4mg
• Protein 67mg
• Sat Fat 8g
• Sodium 735mg

 

           

Recipe #11 Lemon-Rosemary Turkey Meatballs

Once again I chose a recipe from Eating Well.  This recipe is also "diabetes appropriate."  I made as is, but forgot to use the butter and also forgot to add the rosemary to the simmering sauce, added afterward.  I made my own bread crumbs from whole wheat flatbread.  I think this recipe could have benefited from a little more garlic and lemon and also my italian seasoning (with crushed red pepper) that I mentioned in a prior post.  A reader/rater of the recipe thought it would be good to double the sauce recipe and I have to agree, there's no such thing as too much sauce.

I served the delicious turkey meatballs on whole wheat spaghetti with a mixed green salad.  I drank (I mean served) a Sterling Chardonnay.  Happy Cooking!

Lemon-Rosemary Turkey Meatballs

From EatingWell: January/February 2011

Bottom of Form

Lemon and rosemary flavor both these turkey meatballs and their velvety-rich sauce. Thyme can be used instead of the rosemary if you prefer. Serve with whole-wheat pasta or mashed potatoes.

4 servings, 3 meatballs & about 1/4 cup sauce each

Active Time: 50 minutes

Total Time: 50 minutes

Nutrition Profile

Diabetes appropriate | Healthy weight | Low carbohydrate | Low calorie |

Ingredients

• 1 medium onion, cut into chunks
• 2 large cloves garlic, smashed and peeled
• 2 teaspoons freshly grated lemon zest
• 2 tablespoons chopped fresh rosemary or 1 1/4 teaspoons dried, divided
• 1 pound 93%-lean ground turkey
• 3/4 cup fresh breadcrumbs, preferably whole-wheat (see Tip)
• 1/3 cup freshly grated Parmesan cheese
• 3/4 teaspoon kosher salt, divided
• 1/4 teaspoon freshly ground pepper, plus more to taste
• 1/4 cup all-purpose flour
• 2 teaspoons extra-virgin olive oil
• 1/2 cup dry white wine (or substitute more chicken broth)
• 1 14-ounce can reduced-sodium chicken broth
• 4 teaspoons lemon juice
• 1 tablespoon butter

Preparation

1.  Place onion, garlic and lemon zest in a food processor. Add 1 tablespoon fresh rosemary (or 1 teaspoon dried) and pulse just until the mixture is finely and evenly chopped (but not mushy).

2.Transfer the mixture to a medium bowl and gently mix in turkey, breadcrumbs, Parmesan, 1/2 teaspoon salt and pepper until combined.

3.  Use a generous 2 tablespoons each to shape the mixture into 12 meatballs (about 1 1/2 inches in diameter). Place flour in a shallow dish and roll the meatballs in it to lightly coat. (Reserve the remaining flour.)

Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium, add meatballs and cook, turning once, until brown, 3 to 5 minutes total. Transfer to a plate.

4.  Add wine (or 1/2 cup broth) to the pan, increase heat to medium-high and cook, scraping up any browned bits, until almost evaporated, 1 to 3 minutes. Add the can of broth and bring to a boil. Reduce heat to maintain a simmer and return the meatballs to the pan along with the remaining 1 tablespoon fresh rosemary (or 1/4 teaspoon dried). Cover and cook until the meatballs are cooked through, 8 to 10 minutes. Remove the meatballs to a serving bowl.

5.   Bring the sauce to a boil over medium-high heat and cook until reduced to 1 cup, 4 to 8 minutes. Whisk lemon juice and 1 tablespoon of the reserved flour in a small bowl (discard any remaining flour); whisking constantly, add the flour mixture to the sauce along with butter and the remaining 1/4 teaspoon salt. Simmer, whisking, until slightly thickened, 1 to 2 minutes. Strain the sauce through a fine-mesh sieve. Serve the sauce over the meatballs.

Voila:

Tips & Notes

• Tip: To make your own fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh breadcrumbs.

Nutrition

Per serving: 346 calories; 15 g fat ( 5 g sat , 3 g mono ); 78 mg cholesterol; 20 g carbohydrates; 0 g added sugars; 29 g protein; 2 g fiber; 641 mg sodium; 446 mg potassium.

Carbohydrate Servings: 1

Exchanges: 1 starch, 3 lean meat, 1 fat

Recipe #10 Quick Chicken Cacciatore

Quick Chicken Cacciatore

I was asked by a follower (no, not by a comment on the blog!) to make a pre-diabetic meal.  Well, here you go and I have to tell you it was yummy; the house still smelled good the next day.  It is again from Eating Well, my potentially favorite magazine.  We started with a Blackstone Chardonnay and had a Blackstone Reserve Zinfandel with the meal.  I made the recipe as is, using fresh Rosemary. 

Made this a little earlier in the week because I'm in Viva Las Vegas.  (Mike and Cyn, I expect to get new recipes from you, as promised :).)

I made a side dish of asparagus - see details below.

Also served with cheese mashies.  Happy Cooking!

From EatingWell: March/April 2012

Bottom of Form

This version of the classic Italian recipe, chicken cacciatore, is done in half the time of most traditional versions, but is still full of rich flavor thanks to plenty of mushrooms, tomatoes and herbs.

4 servings

Active Time: 40 minutes

Total Time: 40 minutes

Nutrition Profile

Diabetes appropriate | Healthy weight | Heart healthy | Low calorie | Low saturated fat |

Ingredients

• 1/4 cup all-purpose flour
• 2 8-ounce boneless, skinless chicken breasts
• 1/4 teaspoon salt, divided
• 1/4 teaspoon freshly ground pepper
• 2 tablespoons extra-virgin olive oil, divided
• 8 ounces mushrooms, quartered
• 1 small onion, sliced
• 2 teaspoons chopped fresh rosemary or 3/4 teaspoon dried, plus more for garnish
• 1/2 cup dry white wine
• 1 14-ounce can no-salt-added diced tomatoes, drained
• 1 cup reduced-sodium chicken broth
• 3/4 cup sliced jarred roasted red peppers, rinsed
• 1/4 cup quartered Kalamata olives

Preparation

1. Place flour in a shallow bowl. Cut each chicken breast in half on the diagonal to make 4 roughly equal portions; sprinkle with 1/8 teaspoon salt and pepper. Dredge the chicken in the flour and transfer to a plate. Reserve 2 tablespoons of the flour.
2. Heat 1 tablespoon oil in a large skillet over medium heat. Add the chicken and cook until browned on both sides, about 2 minutes per side. Transfer to a plate.

3.Add the remaining 1 tablespoon oil to the pan. Add mushrooms, onion, rosemary and the remaining 1/8 teaspoon salt and cook, stirring frequently, until the onion is soft and golden brown, about 5 minutes. Sprinkle the vegetables with the reserved flour and cook, stirring, until coated. Add wine to the pan and cook, stirring, for 1 minute. Add drained tomatoes, broth, roasted red peppers and olives; bring to a lively simmer over medium-low heat.

4.  Return the chicken to the pan and continue cooking, stirring once or twice, until the liquid has thickened slightly and the chicken is cooked through, about 10 minutes. Serve the chicken with the sauce, garnished with rosemary, if desired.

 I didn't use a recipe, but I sauteed the asparagus in vegetable oil, chicken broth and garlic. I then tossed with fresh lemon juice and grated parmesan cheese.

Nutrition

Per serving: 341 calories; 12 g fat ( 2 g sat , 8 g mono ); 63 mg cholesterol; 21 g carbohydrates; 0 g added sugars; 28 g protein; 2 g fiber; 720 mg sodium; 479 mg potassium.

Nutrition Bonus: Vitamin C (27% daily value), Vitamin A (21% dv)

Carbohydrate Servings: 1 1/2

Exchanges: 1/2 starch, 1 1/2 vegetable, 3 lean meat, 2 fat

 Finished Product:

Recipe #9 Tuna Pomodoro

I've chosen another Eating Well recipe.   I made some substitutions - I used brown rice rigatoni pasta instead of wheat spaghetti; I used frozen garlic and basil cubes instead of fresh and instead of just crushed red peppers, I used a mix that I have of italian seasoning and crushed red pepper.  I did not use anchovies  (ewww).  I also added a few kalamatta olives and grated parmesan cheese.  I would not have minded more tuna either.  All in all it was a quick meal and relatively healthy (I don't know that the WW points I figured out are accurate - I hope not - because the brown rice rigatoni may have changed the points).  I was going to make a side dish of asparagus, but frankly was too lazy.  The wine I chose was ok, I'm normally a big fan of Robert Hall, but the Rose, not so much.  Happy Cooking!

 I served with a Robert Hall Rose (eh)

Tuna Pomodoro

From EatingWell: April/May 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

Inspired by the Italian dish spaghetti al tonno e pomodoro, this quick and healthy pasta became a staff favorite at EatingWell. If you keep canned tuna and whole-wheat pasta on hand, you'll do what we did: return to this quick meal again and again.

---

READER'S COMMENT:

"This is a great dish, I have also made it with cooked frozen shrimp, when I don't have canned tuna on hand. :D "

Real photo from web site:

4 servings, about 1 cup each

Active Time: 25 minutes
Total Time: 25 minutes

Ingredients

• 8 ounces whole-wheat spaghetti
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon minced garlic
• 2 anchovies, minced (optional)
• 1/4 teaspoon crushed red pepper, or to taste
• 1 28-ounce can diced tomatoes
• 1 6-ounce can chunk light tuna, drained and flaked (see Note)
• 2 tablespoons thinly sliced fresh basil

Preparation

1. Bring a large pot of water to a boil. Cook spaghetti, stirring occasionally, until just tender, 9 to 11 minutes or according to package directions. Drain.

Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, about 1 minute. Add anchovies (if using) and crushed red pepper and cook for 30 seconds more.

Add tomatoes, reduce heat to medium and cook, stirring occasionally, for 8 minutes. Stir in tuna and cook until it is incorporated into the sauce and heated through, 2 minutes more. Divide the spaghetti evenly among 4 plates, top with sauce and garnish with basil. Serve hot.

Tips & Notes

• Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

Nutrition

Per serving: 349 calories; 8 g fat ( 1 g sat , 6 g mono ); 27 mg cholesterol; 50 g carbohydrates; 0 g added sugars; 22 g protein; 9 g fiber; 33 mg sodium; 139 mg potassium.
Nutrition Bonus: Selenium (60% daily value), Magnesium (21% dv).
Carbohydrate Servings: 3
Exchanges: 3 starch, 1 vegetable, 1 1/2 very lean meat, 1 fat

WW:  9 points!!!!!!!!!