Cheeseburger Tortilla Pizza

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Ingredients

  • 2 spray(s) cooking spray
  • 3/4 pound(s) uncooked 93% lean ground beef
  • 3/4 cup(s), chopped uncooked red onion(s), divided
  • 1/2 cup(s) ketchup
  • 4 medium whole wheat tortilla(s)
  • 3/4 cup(s) low fat shredded cheddar cheese
  • 1/4 cup(s) low-sodium dill pickles, chopped
  • 1 cup(s) fresh tomato(es), chopped
  • 1 cup(s), shredded romaine lettuce

Instructions

Preheat oven to 450°F. Coat 2 baking sheets with cooking spray.

Heat a large nonstick skillet over medium-high heat. Add beef and 1/2 cup onion; cook, stirring and breaking up beef with a wooden spoon, until beef is browned, about 6 minutes. Remove from heat; stir in ketchup.

Arrange tortillas on prepared baking sheets. Divide beef mixture over tortillas in an even layer; sprinkle each with 3 tablespoons cheese. Bake until bottoms of tortillas are crisp and cheese is melted, about 5 to 7 minutes.

To serve, sprinkle each pizza with a tablespoon remaining onion, 1 tablespoon pickles, 1/4 cup tomato and 1/4 cup lettuce. Cut each pizza into 4 wedges to serve. Yields 1 pizza (4 wedges) per serving.

 

 

 

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Sautéed Flounder with Mint and Tomatoes

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Ingredients

  • 2 cup(s) fresh tomato(es), Campari suggested, chopped
  • 1/4 cup(s) mint leaves, fresh, cut into ribbons
  • 1/4 cup(s) basil, fresh, cut into ribbons
  • 3/4 tsp table salt, divided
  • 1/2 tsp black pepper, divided
  • 1 pound(s) uncooked flounder fillet(s)
  • 2 spray(s) cooking spray
  • 2 tsp olive oil

Instructions

In a medium bowl, combine tomatoes, mint, basil, 1/2 teaspoon salt and 1/4 teaspoon pepper; set aside. Place fish on a plate; rub all over with remaining salt and pepper.

Coat a large skillet with cooking spray; add oil and set over medium-high heat. When oil just begins to shimmer, add fish; cook until fish turns opaque in center, about 5 minutes. Shake pan and using a spatula, carefully loosen fish from bottom of pan and remove to a serving plate.*

Add tomatoes to same skillet; cook until tomatoes just start to release moisture, scraping bottom of pan to loosen drippings, about 1 to 2 minutes. Spoon tomatoes over fish and serve. Yields about 4 ounces fish and 1/2 cup tomatoes per serving.

Note:- Serve with pasta.

 

 

Broccoli and Cheddar Frittata

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Ingredients

  • 11 large egg(s)
  • 1 Tbsp olive oil
  • 1 small uncooked onion(s), thinly sliced (about 1 cup)
  • 2 cup(s) cooked broccoli, chopped
  • 1 pinch kosher salt, (or to taste)
  • 1 pinch black pepper, freshly ground (or to taste)
  • 1/2 cup(s) low fat shredded cheddar cheese, sharp variety

Instructions

Preheat oven to 400°F; position rack in middle of oven.

In a large bowl, whisk together eggs; set aside.

In a 10-inch ovenproof nonstick skillet, heat oil over medium heat until shimmering. Add onion and cook, stirring, until it begins to soften, 4 minutes. Add broccoli and cook, stirring, until warmed through, 2 minutes more. Season to taste with salt and pepper.

Pour eggs over vegetables, covering them evenly; cook, gently lifting and pushing cooked edges toward center, allowing liquid egg to fill space, about 4 minutes. Sprinkle with cheese and transfer pan to oven. Bake until frittata is golden brown and puffed up, 12-15 minutes (frittata should be just slightly soft in center). Transfer frittata to a cutting board, cut in 6 wedges and serve immediately.

Serving size: 1 wedge

 

 

Southern-Style Oven-Fried Chicken

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Ingredients

  • 3 spray(s) cooking spray
  • 1 pound(s) uncooked boneless skinless chicken breast(s), four 4-oz pieces
  • 1/2 tsp table salt, divided, or to taste
  • 1/4 tsp cayenne pepper, divided, or to taste
  • 1/3 cup(s) all-purpose flour
  • 3 oz low-fat buttermilk
  • 1/2 cup(s) cornflake crumbs

Instructions

Preheat oven to 375ºF. Lightly coat an 13- X 8- X 2-inch baking dish with cooking spray; set aside.

Season chicken with salt and cayenne pepper to taste; set aside.

Combine flour, 1/4 teaspoon salt and 1/8 teaspoon cayenne pepper together in a medium-size bowl. Place buttermilk and cornflakes crumbs in 2 separate shallow bowls.

Dredge chicken in flour mixture and evenly coat both sides. Next, dip chicken into buttermilk and turn to coat both sides. Last, dredge chicken in cornflake crumbs and turn to coat both sides.

Place coated chicken breasts in prepared baking dish. Bake until chicken is tender and no longer pink in center, about 25 to 30 minutes (there is no need to flip the chicken during baking). Yields 1 chicken breast per serving.

 

 

Italian Meatballs

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Ingredients

  • 1 1/2 tsp regular butter
  • 1 1/2 tsp olive oil
  • 1 large uncooked onion(s), minced
  • 1 pound(s) uncooked lean ground beef
  • 1 large egg(s), beaten
  • 1 Tbsp fresh parsley, finely minced (or 1/2 tsp Italian seasoning)
  • 3/4 tsp table salt
  • 1/4 tsp red pepper flakes
  • 1/4 cup(s) canned beef broth, or chicken broth
  • 1/4 cup(s) white wine

Instructions

In a large skillet, melt butter and oil over medium heat. Add onions; cook, stirring occasionally, until they start to caramelize, about 8 to 10 minutes. Remove onions to a large mixing bowl and add beef, egg, parsley (or Italian seasoning), salt and red pepper flakes; mix well to combine. With damp hands, roll forty-eight 1/2-inch meatballs.

Place same skillet over medium-low heat. Add meatballs, broth and wine; simmer until cooked through, gently turning meatballs once during cooking, about 20 minutes. Yields 4 meatballs per serving.

Note: Serve with favorite pasta or spaghetti (1 cup serving)

 

 

Cheeseburgers with Grilled Onions

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Ingredients

  • 1 pound(s) uncooked 93% lean ground beef
  • 1 clove(s), medium garlic clove(s), minced
  • 1/4 tsp table salt
  • 1/8 tsp black pepper
  • 1/4 cup(s) low fat shredded cheddar cheese, sharp-variety
  • 1/2 small uncooked red onion(s), cut into 4 thin slices
  • 1/2 tsp olive oil
  • 1/8 tsp dried oregano
  • 4 item(s) reduced calorie hamburger roll(s)
  • 1 small fresh tomato(es), cut into 8 thin slices

Instructions

Preheat grill to medium-hot heat.**

In a medium bowl, gently combine beef, garlic, salt and pepper; form into four 1/2-inch-thick patties. Place on grill and cook 4 to 5 minutes on one side; flip and continue cooking until desired degree of doneness, about 3 to 4 minutes more. Sprinkle each burger with 1 tablespoon of cheese; cook until cheese melts, about 1 minute.

Meanwhile, brush both sides of onion with oil. Grill until bottom is lightly browned, about 3 to 4 minutes. Flip onion and sprinkle with oregano; grill for 2 to 3 minutes more.

Lightly toast open-faced buns on grill. Place burgers on buns and top each with 1 slice onion (separated into rings) and 2 tomato slices. Yields 1 cheeseburger per serving.

 

 

Chicken Sausage, Mushroom and Pasta Casserole

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Ingredients

  • 2 spray(s) cooking spray
  • 12 oz uncooked whole wheat pasta, rotini suggested (about 3 cups)
  • 1 tsp olive oil, extra-virgin
  • 1/2 cup(s) panko breadcrumbs
  • 2 Tbsp grated Parmesan cheese, Parmigiano-Reggiano suggested
  • 1 tsp dried oregano
  • 8 oz cooked chicken sausage(s), Italian-variety, thinly sliced
  • 1 medium yellow pepper(s), thinly sliced
  • 1 medium uncooked onion(s), chopped
  • 1 pound(s) fresh mushroom(s), sliced
  • 2 Tbsp water
  • 4 cup(s) marinara sauce
  • 1 cup(s) shredded part-skim mozzarella cheese

Instructions

Preheat oven to 350°F. Coat a 9- X 13-inch baking dish with cooking spray.

Cook pasta according to package directions; drain pasta and return to pot.

Meanwhile, heat oil in a large nonstick skillet over medium heat. Add breadcrumbs and reduce heat to medium-low; cook, stirring often, until toasted, about 4 minutes. Remove breadcrumbs to a small bowl; stir in Parmesan and oregano and set aside.

In same skillet, cook sausage over medium-high heat, stirring frequently, until browned, about 5 minutes; remove to a plate and drain any fat from skillet.

Add pepper and onion to skillet; cook over medium-high heat, stirring frequently, until vegetables start to brown and soften, about 5 minutes.

Add mushrooms and water to skillet; cook, stirring frequently, until vegetables are tender, about 8 minutes.

Add vegetables, sausage and marinara sauce to pot with drained pasta; toss to coat. Spoon into prepared baking dish and sprinkle with mozzarella and reserved breadcrumbs. Bake until heated through and cheese melts, about 25 minutes. Slice into 8 pieces and serve. Yields 1 piece per serving (about 1 1/2 cups).

 

 

BBQ Chicken Salad

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Ingredients

  • 1/2 cup(s) canned tomato sauce
  • 1 Tbsp honey mustard
  • 1 Tbsp spiced seasoning mix, BBQ variety
  • 2 tsp dark brown sugar
  • 1 tsp onion powder
  • 1/2 tsp Worcestershire sauce
  • 1 pound(s) uncooked boneless skinless chicken breast(s), pounded 1/4-inch thick
  • 1/2 tsp kosher salt, or to taste
  • 1/4 tsp black pepper, or to taste
  • 6 cup(s) chopped romaine lettuce
  • 2 cup(s) grape tomatoes, halved
  • 1 medium sweet red pepper(s), chopped
  • 1/2 cup(s) canned black beans, rinsed and drained
  • 1/2 cup(s) canned yellow corn
  • 1/4 cup(s) reduced fat ranch dressing
  • 1/4 cup(s) semisoft goat cheese, crumbled
  • 1/4 cup(s) uncooked scallion(s), chopped

Instructions

Preheat a grill or grill pan to high heat.

In a medium bowl, combine tomato sauce, mustard, BBQ seasoning, sugar, onion powder and Worcestershire sauce; set aside.

Season chicken with salt and pepper. Cook chicken, flipping once, until almost done, about 2 minutes per side. Next, baste chicken with reserved sauce a few times, flipping on grill while coating both sides with sauce, and cook until done, about 1 to 2 minutes more. Remove chicken to a cutting board and let rest for a few minutes before slicing.

In a large serving bowl, combine lettuce, tomatoes, pepper, beans, corn and dressing; toss to coat. Top salad with chicken; garnish with cheese and scallions. Yields about 2 1/2 cups salad, 3 ounces chicken, 1 tablespoon cheese and 1 tablespoon scallions per serving.

Notes: The BBQ sauce can be made up to 5 days ahead – feel free to play with other types of mustard or seasonings. The chicken can be grilled, sliced and chilled until ready to serve

 

 

Pan-Fried Fish Sandwich

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Ingredients

  • 1/4 cup(s) yellow cornmeal
  • 2 Tbsp grated Parmesan cheese
  • 1 Tbsp fresh thyme, fresh, finely minced (or 1 tsp dried thyme)
  • 1/2 tsp table salt, or to taste
  • 1/2 tsp black pepper, freshly ground, or to taste
  • 1 pound(s) uncooked flounder fillet(s), four 4 oz pieces, washed and patted dry
  • 1 Tbsp Dijon mustard
  • 1 large egg white(s), whipped until stiff
  • 1 spray(s) olive oil cooking spray
  • 1 Tbsp olive oil
  • 4 tsp tartar sauce
  • 4 item(s) light hamburger roll(s) or bun(s)
  • 1/2 medium lemon(s), cut into 4 wedges
  • 4 leaf/leaves, large lettuce
  • 8 slice(s) fresh tomato(es)

Instructions

In a medium bowl, combine cornmeal, Parmesan cheese, thyme, salt and pepper; set aside. Set fish on a plate and spread both sides with mustard. Next, dip fish into egg whites, turning to coat both sides. Lastly, dip fish into cornmeal-mixture, turning to coat both sides.

Coat a large oven-proof skillet with cooking spray and set over medium to medium-high heat; heat oil until shimmering. Add fish to skillet and cook for 2 to 3 minutes on one side; flip fish and cook until done on other side, about 2 to 3 minutes more.

Spread 1 teaspoon of tartar sauce on bottom half of each roll; top with a fish fillet and squeeze some lemon juice over top. Place a piece of lettuce and 2 pieces of tomato on fillet; top with roll. Yields 1 sandwich per serving.

 

 

Smoked Turkey Sandwiches with Chipotle Mayo

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Ingredients

  • 2 Tbsp light mayonnaise
  • 1 item(s) canned chipotle peppers in adobo sauce, minced (or less to taste)
  • 1/4 tsp table salt
  • 4 slice(s) reduced-calorie rye bread, toasted if desired
  • 4 oz deli sliced turkey, smoked-variety (4 slices)
  • 1 medium plum tomato(es), cut into eight slices
  • 1/2 item(s), medium avocado, Hass, mashed

Instructions

In a small cup, mix together mayonnaise, chipotle pepper and salt until blended.

Spread 1 tablespoon mayonnaise mixture on two slices of bread; top each with 2 slices turkey and 4 slices tomato.

Spread mashed avocado on remaining two slices of bread; place on top of tomatoes. Yields 1 sandwich per serving.