Macaroni and Cheese

Ingredients:

1/4 cup unbleached or all-purpose flour
2 1/2 cups 1% milk
1 clove garlic, halved
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/4 teaspoon ground red pepper
1 1/3 cups (5 1/2 ounces) shredded low-fat extra-sharp cheddar cheese
1/2 pound macaroni, cooked and drained
2 tablespoons dry bread crumbs
2 tablespoons (1/2 ounce) grated parmesan cheese

Bacon and Tomato Macaroni: Pat dry and crumble 3 strips of turkey bacon. Core a large tomatoadn cut it in half through the middle. With you finger, push out and discard the seeds. Cut each half into 6 slices. Pour half the macaroni an cheese mixture into the prepared baking dish. Cover with a single layer of tomato slices. Sprinkle with the bacon pieces. Top with the remaining macaroni and cheese mixture, bread crumbs and Parmesan.

Directions:

1.Preheat the oven to 350°F. Coat a medium baking dish with nonstick spray.
2.Place the flour in a medium saucepan. Gradually add the milk, whisking constantly, until smooth. Add the garlic, mustard, salt, and pepper. Place over medium heat. Cook, whisking constantly, for 7 to 8 minutes, or until thickened. Remove from the heat. Remove the garlic and discard. Add the Cheddar. Stir until smooth. Add the macaroni. Stir to mix. Pour into the prepared baking dish.
3.In a small bowl, combine the bread crumbs and Parmesan. Sprinkle over the casserole. Bake for 15 to 20 minutes, or until bubbling and lightly browned.

Spaghetti And Meatballs

Ingredients:

8 ounces spaghetti
1 1/2 slices whole-wheat bread, torn into small pieces
4 ounces ground turkey breast
4 ounces low-fat turkey sausage, casings removed
2 tablespoons minced onions
2 teaspoons minced garlic
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
ground red pepper
1 egg white, lightly beaten
1/2 cup defatted chicken broth
1 small onion, finely chopped
2 sweet red peppers, finely chopped
4 large tomatoes, seeded and diced
1/4 cup tomato sauce

Directions:

1.In a large pot of boiling water, cook the spaghetti according to the package directions.
2.Meanwhile, place the bread in a food processor or blender and process with on/off turns to make fine crumbs. Crumble the turkey breast and turkey sausage into the food processor. Add the minced onions, garlic, basil, oregano and ground red pepper and process briefly. Add the egg white and process with on/off turns until well-mixed. Shape the mixture into 1″ balls.
3.Coat a Dutch oven or large no-stick skillet with no-stick spray. Place over medium heat, add the meatballs and brown on all sides. Remove to a platter and set aside.
4.Add the broth to the pan and scrape up the cooked-on bits of meat with a wooden spoon. Add the chopped onions and sweet red peppers. Saute, stirring frequently, for 5 minutes, or until tender. Add the tomatoes and tomato sauce. Cover and cook for 10 minutes, stirring frequently to prevent scorching. Add the meatballs and cook for 10 minutes more. Drain the pasta and serve with the meatballs and sauce.

Chicken, Corn, and Tomatillo Chili

Ingredients:

1 tablespoon olive or canola oil
1 large onion, chopped
3 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon chili powder
1/2 teaspoon dried oregano
1/2 teaspoon ground coriander
1/4 teaspoon salt
1/4 teaspoon ground black pepper
12 ounces boneless, skinless chicken breast, cut into cubes
2 cans (14 1/2 ounces each) fat-free reduced-sodium chicken broth
1 can (14 1/2 ounces) salt-free diced tomatoes
1 can (4 ounces) tomatillos, drained and chopped
1 can (4 ounces) chopped green chilies, drained
1 package (10 ounces) frozen corn kernels, thawed
1 can (15 ounces) white beans or pinto beans, drained and rinsed
1 lime, cut into wedges
chopped fresh cilantro

Directions:

1.In a large, deep nonstick skillet over medium heat, warm the oil. Add the onion, garlic, cumin, chili powder, oregano, coriander, salt, and black pepper. Cook, stirring occasionally, for 3 to 5 minutes, or until the onion has softened. Add the chicken and continue cooking for 5 minutes longer, or until the chicken is browned. Add the broth, tomatoes (with juice), tomatillos, and chilies. Bring to a boil. Reduce the heat. Simmer, stirring occasionally, for 10 minutes, allowing the flavors to blend. Add the corn and beans. Cook, stirring occasionally, for 5 minutes longer. Serve with lime and cilantro.

Chicken, Corn, and Tomatillo Chili

Ingredients:

1 tablespoon olive or canola oil
1 large onion, chopped
3 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon chili powder
1/2 teaspoon dried oregano
1/2 teaspoon ground coriander
1/4 teaspoon salt
1/4 teaspoon ground black pepper
12 ounces boneless, skinless chicken breast, cut into cubes
2 cans (14 1/2 ounces each) fat-free reduced-sodium chicken broth
1 can (14 1/2 ounces) salt-free diced tomatoes
1 can (4 ounces) tomatillos, drained and chopped
1 can (4 ounces) chopped green chilies, drained
1 package (10 ounces) frozen corn kernels, thawed
1 can (15 ounces) white beans or pinto beans, drained and rinsed
1 lime, cut into wedges
chopped fresh cilantro

Directions:

1.In a large, deep nonstick skillet over medium heat, warm the oil. Add the onion, garlic, cumin, chili powder, oregano, coriander, salt, and black pepper. Cook, stirring occasionally, for 3 to 5 minutes, or until the onion has softened. Add the chicken and continue cooking for 5 minutes longer, or until the chicken is browned. Add the broth, tomatoes (with juice), tomatillos, and chilies. Bring to a boil. Reduce the heat. Simmer, stirring occasionally, for 10 minutes, allowing the flavors to blend. Add the corn and beans. Cook, stirring occasionally, for 5 minutes longer. Serve with lime and cilantro.

Bookmark: