Tricolor Baked Ziti

January 22nd, 2013 | Posted by Milana in Italian Cuisine | Lunch/Dinner - (0 Comments)

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INGREDIENTS:
16 oz Package Tricolor Penne or Ziti Pasta boiled according to package
15 oz Ricotta Cheese
1 lb Shredded Mozzarella Cheese
1 Egg Beaten
1 Jar Miur Glen Pasta Sauce
1/4 Cup Parmesan Cheese

DIRECTIONS:
In a medium bowl mix pasta with ricotta cheese, sauce, 3/4 of mozzarella and egg. Heat oven to 375F. Lightly grease a 9×13″ baking dish with cooking spray. Spoon mixture, top with parmesan and the rest of mozzarella cheese. Bake for 30 min. Let stand for 15 min before serving.

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Rating: 5.0/5 (2 votes cast)

Man Pleasing Chicken

December 4th, 2012 | Posted by Milana in Lunch/Dinner - (0 Comments)

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INGREDIENTS:
1 package- Boneless Skinless Chicken Breast
1/2 cup -Dijon mustard
1/4 cup- Maple syrup
1 Tablespoon – Rice wine vinegar
1 tsp paprika

DIRECTIONS:

Preheat your oven to 400ºF.

Then, mix together 1/2 cup of dijon mustard, 1/4 cup of maple syrup, and 1 tablespoon of rice wine vinegar.
Put a package of chicken into an oven-proof baking dish. Pour your maple mustard mixture over them, turning the breasts in the mixture so they are fully coated. Sprinkle with paprika.
Put the chicken into the oven, and let them bake for 30 minutes. Baste the tops of the chicken with more sauce half way through. Let the chicken rest for 5 minutes before serving. Plate the chicken, making sure to spoon some extra sauce over the top. Sprinkle over some fresh rosemary. If there is ever a time to use fresh herbs, THIS IS IT! The flavors are just so good together. Enjoy the savory goodness of this meal!

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Rating: 5.0/5 (2 votes cast)

Spinach Manicotti

August 14th, 2012 | Posted by Milana in Italian Cuisine | Lunch/Dinner - (0 Comments)

INGREDIENTS:

1 box (8 oz) uncooked manicotti shells (14 shells)

1-½ cups shredded mozzarella cheese

¼ teaspoon crushed red pepper flakes

15 oz. ricotta cheese  

1 box (10 oz) frozen cut spinach, thawed, drained, squeezed dry

2 cloves garlic, finely chopped

1 egg, slightly beaten

 1 Jar Miur Glen Organic Italian Herb Pasta Sauce



DIRECTIONS:


Heat oven to 375°F. Cook manicotti as directed on box. Rinse with cool water; drain well. In medium bowl, stir together 1 cup of the  cheese, the pepper flakes, ricotta cheese, spinach, garlic and egg.
In bottom of ungreased 13×9-inch baking dish, spread 1 cup of the pasta sauce. Spoon ricotta mixture into manicotti; place over sauce in dish. Pour remaining sauce over manicotti. Cover tightly with foil.
Bake about 30 minutes or until sauce is bubbling. Uncover dish; sprinkle with remaining 1/2 cup Italian cheese blend. Bake uncovered 5 minutes longer or until cheese is melted.

Nutritional Information
1 Serving: Calories 300 (Calories from Fat 50)

Total Fat 7g (Saturated Fat 3g, Trans Fat 0g)

Cholesterol 50mg

Sodium 410mg

Total Carbohydrate 43g (Dietary Fiber 4g, Sugars 8g)

Protein 19g

Vitamin A 70%; Vitamin C 6%; Calcium 35%; Iron 15%

Exchanges: 1 1/2 Starch

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Rating: 5.0/5 (4 votes cast)

 

Italian Cuisine is one of my all time favorite foods-but then again who’s isn’t it right!?. However, most tend to be extremely high in calories which are not at all waist-friendly.  I found the original recipe from wholefoodsmarket.com and further modified it a bit to make it EXTRA flavorful as well as calorie-friendly! I was actually pleasantly surprised on how delicious it turned! Your comments and feedback would be greatly appreciated!

INGREDIENTS: Serves 4

1 large eggplant, sliced lengthwise into 1/2-inch-thick pieces (about eight)
2 eggs, beaten
3/4 cups cups panko bread crumbs (plain)

3/4 cup whole wheat plain bread crumbs

1 tsp Italian seasoning

1 tsp Mrs. Dash Tomato Basil Spice
1 jar Muir Glen Organic Tomato Basil Sauce
2 cup shredded mozzarella cheese
1/4 cup shredded parmesan cheese

Avocado or Coconut oil Cooking Spray

DIRECTIONS:

Preheat oven with a baking sheet inside to 375°F. Meanwhile in a square deep dish whisk together panko, whole wheat bread crumbs, and spices. In another deep rectangle dish put the beaten eggs. Coat eggplant slices with beaten egg, then bread with panko crumbs. Liberally spray hot baking sheet with cooking spray and place eggplant slices on it in a single layer. Bake 15 minutes, flip and bake another 10 minutes.

Increase oven temperature to 475°F. In an 8 x 10-inch ovenproof dish, layer pasta sauce, then eggplant, and top with cheeses. Repeat, finishing with cheese. Bake until the cheese melts and turns golden in spots, about 15 minutes.

4 Servings
Amount Per Serving
  Calories 278.2
  Total Fat 6.4 g
  Saturated Fat 2.8 g
  Polyunsaturated Fat 0.7 g
  Monounsaturated Fat 1.1 g
  Cholesterol 78.1 mg
  Sodium 556.8 mg
  Potassium 350.0 mg
  Total Carbohydrate 42.4 g
  Dietary Fiber 10.2 g
  Sugars 10.7 g
  Protein 15.8 g
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Rating: 5.0/5 (4 votes cast)

Turkey Meatballs

April 3rd, 2012 | Posted by Milana in Lunch/Dinner - (0 Comments)

  This is actually one of my all time favorite recipes that I originally got from Ellie Krieger’s show Healthy Appetite. These meatballs are juicy, flavorful, heart healthy and will keep you satisfied! They go really well with whole wheat linguine as well!

Yields: 30-32 Meatballs

INGREDIENTS:
Cooking spray
1 pound ground turkey 

1 slice fresh whole-wheat bread, crusts removed, pulsed into crumbs

1/2 cup finely grated carrot
1/2 cup finely chopped onion
2 large cloves garlic, minced
2 tablespoons minced fresh parsley leaves, plus more for garnish
2 teaspoons minced fresh thyme leaves

2 Tbsp Nutritional Yeast (gives the taste of parmesan cheese)

1 egg, lightly beaten
1/2 teaspoon salt
Freshly ground black pepper
1 box (16 ounces) whole-wheat linguine or spinach fettuccine

DIRECTIONS:

Heat oven to 350F. Spray a baking sheet with cooking spray. Combine the turkey with all other ingredients in a large work bowl. Form into 1.5″ balls and place on a baking sheet. I use a 3/4 oz. cookie scoop to ensure all meatballs are the same size for uniform baking. Bake for 20 minutes, or until browned and  entirely cooked through. While the meatballs are cooking, cook the pasta according to package directions.

Makes about 30-32 meatballs.

Nutritional Analysis (6 servings)
                                          per Serving
Calories
                                          332
Carbohydrates
                                         39 grams
Total Fat
                                        10 grams
Saturated Fat
                                         3 grams
Protein
                                        23 grams
Fiber
                                      8 grams
Sodium
                                     568 milligrams
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Rating: 5.0/5 (4 votes cast)

Chicken Soba Stir Fry

April 3rd, 2012 | Posted by Milana in Asian Cuisine | Lunch/Dinner - (0 Comments)

  Fast, easy, calorie friendly and delicious meal for any weeknight.

INGREDIENTS:

8 oz. Soba Noodles cooked according to package directions, drain and keep warm.

3/4 cup water

3 tablespoons low sodium soy sauce
1 teaspoon rice vinegar
1/4 teaspoon red pepper flakes
2 teaspoons cornstarch
1 tablespoon expeller-pressed canola oil, divided
1 pound boneless, skinless chicken breast, cut into strips
3 cloves garlic, minced
2 teaspoons minced peeled fresh ginger
3 cups small fresh broccoli florets (from about 1 large crown)
1 carrot, peeled and cut into thin strips

DIRECTIONS:

Combine water, soy, vinegar, pepper and cornstarch in a bowl. Heat a wok or heavy skillet over high heat. When very hot, add 1/2 tablespoon oil. Add chicken and stir-fry until lightly browned, about 2 minutes. Remove from wok and set aside. Add remaining oil, garlic and ginger; stir-fry 30 seconds. Add broccoli and carrot; stir-fry 2 minutes. Add soy mixture and chicken, stir well, and cover. Lower heat to medium and simmer until vegetables are tender, about 3 minutes. Toss with noodles and serve.

 4 Servings
Amount Per Serving
  Calories 286.2
  Total Fat 4.4 g
  Saturated Fat 0.4 g
  Polyunsaturated Fat 1.3 g
  Monounsaturated Fat 2.2 g
  Cholesterol 10.3 mg
  Sodium 946.0 mg
  Potassium 474.2 mg
  Total Carbohydrate 51.0 g
  Dietary Fiber 2.6 g
  Sugars 1.3 g
  Protein 15.3 g

*Original recipe adapted fromhttp://www.wholefoodsmarket.com

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Rating: 5.0/5 (3 votes cast)

Another yummy recipe from wholefoodsmarket.com. Its really simple to make and kids can definitely participate with spreading and scooping!

INGREDIENTS:

8 cooked lasagna noodles

nonstick cooking spray

1 cup ricotta cheese

1/3 cup grated Parmesan

1  Large Egg

2 cups Trader Joe’s No Salt Added Marinara Sauce

1-1/2 cups fresh baby spinach or 10 oz. frozen bag, thawed and drained well

1 cup part skim shredded mozzarella, divided

DIRECTIONS:

Heat oven to 375 F. Grease an 8×8 casserole baking dish with the cooking spray; add 1 cup of sauce and spread it it around. Set aside. I’m a mixing bowl, mix ricotta, parmesan, egg and spinach with half of the mozzarella. Working with one noodle at a time, spread about 2-3 Tbsp of mixture. Starting at one end, roll up the noodle gently yet snugly and arrange them seam side down on the baking dish. Pour remaining pasta sauce over assembled rolls then sprinkle with mozzarella and bake for 20-25 min or until golden , melted and bubbly!

8 Servings
Amount Per Serving
  Calories 168.7
  Total Fat 5.2 g
  Saturated Fat 2.4 g
  Polyunsaturated Fat 0.1 g
  Monounsaturated Fat 0.7 g
  Cholesterol 13.3 mg
  Sodium 332.9 mg
  Potassium 69.8 mg
  Total Carbohydrate 21.5 g
  Dietary Fiber 0.9 g
  Sugars 4.6 g
  Protein 8.8 g
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Rating: 5.0/5 (6 votes cast)

Pinto Bean Quesadilla

January 10th, 2012 | Posted by Milana in Lunch/Dinner - (0 Comments)

This is one of those once-in-a-blue meals that I make on a busy day. Even though my version is still more nutritious than the average, the sodium content is still relatively high. However, I must say that these are one of my families constant requests.

INGREDIENTS:

2 cups packed shredded Montery Jack cheese

2 tsp chili powder

1 15oz. can Low Sodium Pinto Beans , rinsed and drained

1/2 cup chopped red onion

1/2 cup chopped fresh cilantro

4- 8 inch whole wheat flour tortillas

DIRECTIONS:

Preheat oven to 375F. Toss the cheese with the chili powder in a large bowl until well blended. Add beans, onions and cilantro and toss. Arrange 2 tortillas on a baking sheet. Press half of the cheese filling over each tortilla, leaving 1/4 inch border at edges. Firmly press second tortilla on top of each. Bake for 15 min or until edges are crisp and cheese is melted through. Cut each quesadilla into 6 wedges and enjoy!

Calories 446.7
  Total Fat 12.8 g
  Saturated Fat 5.7 g
  Polyunsaturated Fat 0.2 g
  Monounsaturated Fat 0.1 g
  Cholesterol 24.0 mg
  Sodium 1,428.8 mg
  Potassium 90.1 mg
  Total Carbohydrate 63.1 g
  Dietary Fiber 17.3 g
  Sugars 4.5 g
  Protein 27.8 g
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Rating: 5.0/5 (4 votes cast)

Turkey Sloppy Joe

January 5th, 2012 | Posted by Milana in Lunch/Dinner - (0 Comments)

This a kid-friendly, fast, easy not- to- mention TASTY recipe! I fooled a couple of my guy friends who thought these were made with ground beef after they devoured them. They weren’t able to tell the difference after I had mentioned that I used lean ground turkey.If you love traditional Sloppy Joe’s and want to try a healthier version with the same great taste, this would be your ideal match!

*original recipe was found on allrecipes.com

 

 

 

INGREDIENTS:

  • 1 pound ground turkey breast
  • 1/4 cup chopped onion
  • 1/2 cup organic ketchup
  • 3 tablespoons barbecue sauce (I use Bulls Eye Original)
  • 1 tablespoon Dijon mustard
  • 1 tablespoon vinegar
  • 1 1/2 teaspoons Worcestershire sauce
  • 1/2 teaspoon minced garlic
  • 1/4 teaspoon pepper
  • 6 whole wheat hamburger buns, split

DIRECTIONS:

In a nonstick skillet, cook the turkey and onion for 5 minutes or until turkey is no longer pink. Add the next seven ingredients; simmer for 10 minutes, stirring occasionally. Serve on buns with a side of steamed green beans or asparagus!

Nutrition Facts
Serving Size 115 g
Amount Per Serving
Calories

180
Calories from Fat

52
% Daily Value*
Total Fat

5.8g
9%
Saturated Fat

1.6g
8%
TransFat

0.0g
Cholesterol

56mg
19%
Sodium

404mg
17%
Total Carbohydrates

8.8g
3%
Sugars

7.1g
Protein

22.2g
Vitamin A 4% Vitamin C 6%
Calcium 2% Iron 7%
Nutrition Grade B
* Based on a 2000 calorie diet
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Rating: 5.0/5 (5 votes cast)