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.

 

 

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).

 

 

Portobello “Philly Cheese Steak” Sandwich

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Ingredients

    • 2 teaspoons extra-virgin olive oil
    • 1 medium onion, sliced
    • 4 large portobello mushrooms, stems and gills removed, sliced
    • 1 large red bell pepper, thinly sliced
    • 2 tablespoons minced fresh oregano, or 2 teaspoons dried
    • ½ teaspoon freshly ground pepper
    • 1 tablespoon all-purpose flour
    • ¼ cup vegetable broth, or reduced-sodium chicken broth
    • 1 tablespoon reduced-sodium soy sauce
    • 3 ounces thinly sliced reduced-fat provolone cheese
    • 4 whole-wheat buns, split and toasted
  • Directions

    • 1 Heat oil in a large non-stick skillet over medium-high heat. Add onion and cook, stirring often, until soft and beginning to brown, 2 to 3 minutes. Add mushrooms, bell pepper, oregano and pepper and cook, stirring often, until the vegetables are wilted and soft, about 7 minutes.
    • 2 Reduce heat to low; sprinkle the vegetables with flour and stir to coat. Stir in broth and soy sauce; bring to a simmer. Remove from the heat, lay cheese slices on top of the vegetables, cover and let stand until melted, 1 to 2 minutes.
    • 3 Divide the mixture into 4 portions with a spatula, leaving the melted cheese layer on top. Scoop a portion onto each toasted bun and serve immediately.

Macaroni & Cheese

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Ingredients

    • 8 ounces whole-wheat elbow noodles (2 cups)
    • 1 10-ounce package frozen chopped broccoli
    • 1¾ cups low-fat milk, divided
    • 3 tablespoons flour
    • ½ teaspoon garlic powder
    • ½ teaspoon salt
    • ¼ teaspoon ground white pepper
    • ¾ cup shredded extra-sharp Cheddar cheese
    • ¼ cup shredded Parmesan cheese
    • 1 teaspoon Dijon mustard
  • Directions

    • 1 Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add frozen broccoli and continue cooking, stirring occasionally, until the pasta and broccoli are just tender, 4 to 5 minutes more.
    • 2 Meanwhile, heat 1½ cups milk in another large pot over medium-high heat until just simmering. Whisk the remaining ¼ cup milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes. Remove from the heat and whisk in Cheddar, Parmesan and mustard until the cheese is melted.
    • 3 Drain the pasta and broccoli and add to the cheese sauce. Return to the heat and cook, stirring, over medium-low heat, until heated through, about 1 minute.

Pork Chops with Mushrooms & Thyme

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Ingredients

    • 2 5-ounce boneless, center-cut pork loin chops, trimmed and pounded to ¼ inch thick
    • ¼ teaspoon salt
    • ¼ teaspoon freshly ground pepper
    • 1 teaspoon extra-virgin olive oil
    • 1 medium shallot, minced
    • 1½ cups sliced mushrooms, (about 4 ounces)
    • ½ cup dry vermouth
    • 1 teaspoon Dijon mustard
    • 1 teaspoon chopped fresh thyme
  • Directions

    • 1 Sprinkle pork chops with salt and pepper. Coat a large non-stick skillet with cooking spray and place over medium heat. Add the pork chops and cook until browned on both sides and cooked through, 2 to 3 minutes per side. Transfer to 2 serving plates; tent with foil to keep warm.
    • 2 Swirl oil into the pan, add shallot and cook, stirring, until soft, about 30 seconds. Add mushrooms and cook, stirring occasionally, until they soften and begin to brown, about 2 minutes. Add vermouth and cook for 15 seconds. Stir in mustard, thyme and any juices that have accumulated from the pork; cook until the sauce is thickened and slightly reduced, 1 to 2 minutes more. Spoon the sauce over the pork chops and serve immediately.

Orange-Scented Beef Stir-Fry

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Ingredients

    • ½ cup reduced-sodium chicken broth, divided
    • 1 tablespoon cornstarch
    • 2 tablespoons reduced-sodium soy sauce
    • 2 tablespoons orange marmalade
    • 1 tablespoon oyster-flavored sauce
    • 1 tablespoon rice vinegar
    • 1½-2 teaspoons chile-garlic sauce
    • 4 teaspoons canola oil, divided
    • 12 ounces beef top sirloin, trimmed of fat and cut into ¼-inch strips
    • 1 tablespoon minced fresh ginger
    • 1 large onion, slivered (1½-2 cups)
    • 1 small red bell pepper, diced (1 cup)
    • 1 pound broccoli florets, (about 4 cups)
  • Directions

    • 1 Combine ¼ cup broth, cornstarch, soy sauce, marmalade, oyster sauce, vinegar and chile-garlic sauce in a small bowl; mix well.
    • 2 Heat 1 teaspoon oil in a wok or large non-stick skillet over high heat. Add half the beef; stir-fry until browned, about 2 minutes. Transfer to a plate. Stir-fry the remaining beef in 1 teaspoon oil; transfer to the plate.
    • 3 Add the remaining 2 teaspoons oil to the wok. Add ginger and stir-fry until fragrant, 10 to 20 seconds. Add onion; stir-fry for 30 seconds. Add bell pepper and broccoli; stir-fry for 30 seconds. Pour in the remaining ¼ cup broth, cover and cook until the vegetables are crisp-tender, 2 to 4 minutes. Push the vegetables to the sides. Stir the sauce mixture and add it to the wok. Cook, stirring, until the sauce becomes thick and translucent. Stir the vegetables into the sauce and return the beef to the wok; toss to coat. Serve immediately.