Category Archives: Entrées

Barbeque Pulled Chicken Recipe

Stir the following together in your slow cooker liner:bbq-chix_06-02-2013_1_ca

  • 1 8-ounce can of low-sodium or “no salt added” tomato sauce
  • 1 4-ounce can of chopped green chilies, drained
  • 3 tablespoons of cider vinegar
  • 2 tablespoons of honey
  • 1 tablespoon of sweet or smoked paprika
  • 1 tablespoon of tomato paste
  • 1 tablespoon of Worcestershire sauce
  • 2 teaspoons of dry mustard
  • 1 teaspoon of ground chipotle chili
  • 1/2 teaspoon of salt

When that mixture is smooth, stir in:

  • 2 1/2 pounds of boneless, skinless chicken thighs, trimmed of fat
  • 1 finely chopped onion
  • 1 clove of garlic, minced

Cover and cook on low for five hours, or until the chicken is tender enough to pull apart. Remove the chicken to a plate and shred with two forks. Stir the shredded chicken back into the slow cooker. Spoon onto buns and feed your hungry crew!

Nutritional Information:
Calories 364
Total Fat 13g
Saturated Fat 3g
Monounsaturated Fat 5g
Cholesterol 93mg
Total Carbohydrate 32g
Sugars 4g
Protein 30g
Fiber 4g
Sodium 477mg
Potassium 547mg

 

Frijoles Refritos (Vegetariano)

Ingredientes

1 taza de frijoles pintos (enlatados o casera)
1 cebolla roja picada
3 dientes de ajo picados
1 tomate picado
1 hoja de laurel
2 chiles verdes en rodajas finas

Instrucciones

1. Prepare frijoles hasta que estén blandas.
2. Mientras, en una sartén, agregue 1/4 cucharadita de aceite de maíz (o cualquier aceite vegetal), añadir la hoja de laurel, el ajo, la cebolla y un poco de sal, rehogar hasta que las cebollas estén suaves y aromáticos.
3. Agregue los tomates y cocine durante otros 1-2 minutos hasta que los tomates obtienen suave.
4. Agregar los frijoles cocidos, le dan un gran revuelo para combinar con el resto.
5. El uso de un machacador de papas o posterior de su espátula bien puré hasta que se convierte casi en una masa pegajosa
6. Añadir la sal, si es necesario y mezclar bien hasta que esté bien combinada

Pay de Tamales

Ingredientes
1 1/3 tazas de agua
½ taza de la harina de maíz
½ taza de agua fría
¼ de cucharadita de sal
8 oz.  carne de res molida (baja en grasa)
½ taza de cebolla picada
½ taza cortó pimiento verde
1 diente de ajo picado
1 cucharada de chile en polvo
½ de un 14 onzas lata de los tomates baja sodio,
1 lata (de 8 onzas) maíz kernel (drenado) bajar de sodio
2 cucharas de sopa picados aceitunas maduras sin huesos
½ taza, rallado queso cheddar natural  (del typo baja en grasa)

Instrucciones

Lleve los 1 1/3 tazas de agua de hasta la ebullición. En un pequeño tazón para mezclar, revuelva juntos la harina de maíz, la ½ taza de agua frío, y el sal. Poco a poco agregue la mezcla de la harina de maíz a la agua hirviendo, revolviendo constantemente. Cocine y revuelva hasta las mezcla regresa a ebullición; reduzca el fuego. Cocine bajo del excedente de calor durante 10-15 minutos o hasta las mezcla de es muy gruesa, revolviendo vez en cuando. Vierta ¾ de la mezcla de caliente en un 10x6x2 pulgada que cuece plato. Cubra y enfríe a unos 30 minutos o hasta las firme. Extienda resto de la mezcla la harina de maíz caliente en un capa fina sobre una hoja de la hornada; tapa y escalofrío.

En un gran skillet cocinero carne de res, cebolla, pimiento verde y el ajo hasta las carne de es de color marrón. Escurrir la grasa. Revuelva en la el chile en polvo; cocine durante 1 minuto. Revuelva en los tomates sin escurrir, la la maíz, y los aceitunas.
Spoon la mezcla de carne en la parte superior de la mezcla de corneal refrigerada en el plato de la hornada. Cortar mezcla de la harina de maíz refrigerada restante en formas de diamante y el lugar lo alto de mezcla de carne.
Cueza al horno en un horno de 350 grado durante 25 minutos. Espolvorear con el queso cheddar. Bake durante 5 minutos más o hasta que el queso se derrita y la mezcla de se calienta a través. Rinde 4 porciones
Información nutricional
Monto de la por porción
Calorías 183
18g Proteína
7g Hidratos de carbono
54 mg colesterol
277 mg sodio

Vegan Refried Beans

Picture from: www.chefinyou.com

Picture from: www.chefinyou.com

Ingredients

1 cup pinto beans (canned or home cooked)
1 red onion chopped
3 garlic cloves minced
1 tomato chopped
1 bay leaf
2 green chilies sliced thin

Instructions

1. Prepare beans until soft.
2. Meanwhile, in a skillet add 1/4 tsp of corn oil (or any vegetable oil), add bay leaf, garlic, onions and some salt, Saute them until onions are soft and aromatic.
3. Add the tomatoes and cook for another 1-2 min until tomatoes get soft.
4. Add the cooked pinto beans, give it a stir to combine with the rest.
5. Using a potato masher or back of your spatula mash them well until it becomes almost a gooey mass
6. Add salt , if needed and mix well until well combined

Asian Beef and Noodles

Asian Beef and Noodles_1

Picture from https://www.foodhero.org/recipes/asian-beef-and-noodles

Ingredients

3/4 pound lean ground beef
2 cups water
2 packages oriental flavor instant ramen-style noodles, broken into small pieces
16 ounces frozen Asian-style vegetables, or any other frozen vegetables
2 green onions, thinly sliced
1 tablespoon fresh ginger or 1/4 teaspoon ground ginger
2 cloves garlic, minced, or 1/4 teaspoon garlic powder
salt and pepper to taste

Directions

1. In a large skillet over medium-high heat (350 degrees in an electric skillet), brown
ground beef and cook until no longer pink. Drain fat.
2. Add 2 cups of water and ONE seasoning packet to cooked beef and mix well.
3. Add frozen vegetables, green onion, ginger, and garlic and bring to a boil over high
heat
4. Add ramen noodles, reduce heat to low, and simmer 3-5 minutes until vegetables
are tender, stirring occasionally. Refrigerate leftovers within 2-3 hours.
Number of servings: 10

Nutrition Information

Amount per serving: 2/3 cup
Calories: 140
Fat: 5g
Cholesterol: 20mg
Sodium: 380 mg
Total Carbohydrate: 13g
Fiber: 2g
Sugar: 1g
Protein: 9g

Tamale Pie

Tamale Pie

Tamale Pie

Ingredients
1 1/3 cups water
½ cup cornmeal
½ cup cold water
¼ teaspoon salt
8 ounces 90% lean ground beef
½ cup chopped onion
½ cup chopped green pepper
1 clove garlic, minced
1 tablespoon chili powder
½ of a 14 ½ ounce can lower sodium tomatoes, cut up
1 (8 ounce) can lower sodium whole kernel corn drained
2 tablespoons chopped pitted ripe olives
½ cup shredded lower fat natural cheddar cheese

Directions

  1. Bring the 1 1/3 cups water to boiling. In a small mixing bowl stir together the cornmeal, the ½ cup cold water, and the salt. Slowly add the cornmeal mixture to the boiling water, stirring constantly. Cook and stir till mixture returns to boiling; reduce heat. Cook over low heat for 10-15 minutes or till mixture is very thick, stirring occasionally. Pour ¾ of the hot mixture into a 10x6x2 inch baking dish. Cover and chill about 30 minutes or till firm. Spread remaining hot cornmeal mixture in a thin layer on a baking sheet; cover and chill.
  2. In a large skillet cook beef, onion, green pepper and garlic till meat is brown. Drain off fat. Stir in the chili powder; cook 1 minute. Stir in the undrained tomatoes, the corn, and the olives.
  3. Spoon the meat mixture on top of the chilled corneal mixture in the baking dish. Cut remaining chilled cornmeal mixture into diamond shapes and place atop meat mixture.
  4. Bake in a 350 degree oven for 25 minutes. Sprinkle with the cheddar cheese. Bake for 5 minutes more or till the cheese melts and mixture is heated through. Makes 4 servings

Nutritional Information
Amount per serving
Calories 183
Protein 18g
Carbohydrate 7g
Cholesterol 54mg
Sodium 277mg

Tasty Hamburger Skillet

tasty-hamburger-skillet

Picture from https://www.foodhero.org/recipes/tasty-hamburger-skillet

Ingredients
1 pound lean ground beef
1⁄2 cup chopped onion
1⁄3 cup green pepper, chopped
2 cups water
1 cup long grain white rice
1 teaspoon garlic powder
1 tablespoon chili powder
1 1⁄2 cups canned diced tomatoes, with juice
3⁄4 cup canned whole kernel corn, drained
3⁄4 cup canned red kidney beans, drained
1⁄2 cup grated cheddar cheese

Directions
1. Cook ground beef, onion, and green pepper in large frying pan (medium heat) until hamburger is no longer pink. Drain excess fat from pan.
2. Add water, rice, garlic powder, chili powder, tomatoes with juice, corn, and beans.
3. Cook, covered, for about 20 minutes or until rice is soft.
4. Remove from stove top, sprinkle with grated cheese, and serve hot.
5. Refrigerate leftovers within 2 hours.

Nutritional Information
Amount per serving: 1 cup
Calories: 240
Fat: 3.5g
Cholesterol: 35mg
Sodium: 300mg
Carbohydrate: 33g
Fiber: 3g
Sugars: 3g
Protein: 19g

Superhero Shepherd’s Pie

Shepards-Pie-final

https://www.foodhero.org/recipes/superhero-shepherds-pie

Ingredients
2 large baking potatoes, peeled and diced
1⁄2 cup non-fat or 1% milk
1⁄2 cup shredded cheddar cheese
1 pound lean ground beef
2 tablespoons flour
4 cups frozen mixed vegetables
3⁄4 cup low-salt beef broth

Directions
1. Put diced potatoes in saucepan; add enough water to barely cover. Bring to boil. Reduce heat and simmer, covered, until soft (about 15 minutes.).
2. Drain potatoes and mash. Add milk and cheese; set mixture aside.
3. Preheat oven to 375 degrees.
4. Brown meat in a large skillet. Stir in flour, and cook for 1 minute, stirring constantly.
5. Add vegetables and broth. Cook 5 minutes until bubbly.
6. Spoon vegetable mixture into 8 inch square baking dish. Spread potato mixture over vegetable/meat mixture.
7. Bake 25 minutes, until hot and bubbly.  Refrigerate leftovers within 2 hours.

Nutritional Information
Amount per serving (1 cup)
Calories: 200
Fat: 3g
Cholesterol: 35 mg
Sodium: 150mg
Carbohydrate: 21g
Fiber: 3g
Sugars: 3g
Protein: 13g

Stuffed Green Pepper Cups

Stuffed-green-peppers

http://www.tasteofhome.com/recipes/stuffed-green-pepper-cups

Ingredients
1 pound ground beef
1/3 cup finely chopped onion
1 (15 ounce) can tomato sauce, divided
1/4 cup water
3 tablespoons grated Parmesan cheese, divided
1/8 teaspoon pepper
1/2 cup uncooked instant rice
4 medium green peppers

Directions
1. Crumble beef into a 1-1/2-qt. microwave-safe bowl; add the onion. Cover and microwave on high for 3-1/2 to 4-1/2 minutes or until meat is no longer pink; drain. Stir in 1-1/2 cups tomato sauce, water, 1 tablespoon of Parmesan cheese, salt and pepper. 2. Cover and microwave on high for 2-1/2 to 3-1/2 minutes. Stir in rice; cover and let stand for 5 minutes.
3. Remove tops and seeds from peppers; cut in half lengthwise. Stuff with meat mixture; place in an ungreased microwave-safe shallow 3-qt. or 13-in. x 9-in. x 2-in. baking dish. 4. Spoon remaining tomato sauce over peppers; sprinkle with remaining cheese. Cover and microwave on high for 10-12 minutes or until peppers are tender. Let stand for 5 minutes before serving.

Nutritional Information
Amount per serving (1 each)
Calories: 303
Fat: 12g
Cholesterol: 59mg
Sodium: 1226mg
Carbohydrates: 24g
Fiber: 3g
Protein: 25g

Quick Lasagna

quick_lasagna_vertical

Picture from https://www.foodhero.org/recipes/quick-lasagna

Ingredients
1 pound ground beef
1 large onion, chopped
1 clove garlic, minced, or 1/8 teaspoon garlic powder
2 cups spaghetti sauce
4 tablespoons fresh parsley, or 4 teaspoons dried
1 teaspoon oregano
1 teaspoon basil
1 pint (2 cups) low-fat cottage cheese
1 cup shredded mozzarella cheese (4 ounces)
6 uncooked lasagna noodles
1⁄2 cup grated parmesan cheese

Directions
1. Cook ground beef over medium-high heat (350 degrees in an electric skillet) until it is no longer pink.
2. Drain fat, add onion, and cook until onion is clear.
3. Add garlic, 1 cup of the spaghetti sauce, and herbs; spread evenly in skillet.
4. Reduce heat to low (200 degrees in an electric skillet), spread cottage cheese over mixture, and sprinkle with half of the Mozzarella. Top with 4 noodles, breaking remaining 2 to fill in open spaces.
5. Pour remaining spaghetti sauce evenly over the top of noodles; gently press noodles down to moisten.
6. Cover and simmer 15 minutes until noodles are tender. Top with remaining cheeses, cover, and simmer 2 more minutes or until cheeses are melted.
7. Let stand, covered, 5-10 minutes before serving.  Refrigerate leftovers within 2 hours.
Yield: 12 servings

Nutritional Information
Amount per serving (3/4 cup)
Calories: 170
Fat: 7g
Cholesterol: 25mg
Sodium:470mg
Carbohydrate: 13g
Fiber: 2g
Sugar: 5g
Protein: 16g