Category Archives: The Pantry

Orange Cranberry Muffins

  • Cooking spray
  • 1 navel orange, cut into eighths
  • 1/2 cup orange juice
  • 1 large egg
  • 1/4 cup vegetable oil
  • 1 1/2 cups all-purpose flour
  • 3/4 cup sugar
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon kosher salt
  • 1/2 cup dried cranberries, chopped
  1. Preheat the oven to 375°F. Coat a standard-size 12-cup muffin tin with cooking spray.
  2. Put the orange wedges, orange juice, egg and oil into a blender and blend until smooth.
  3. In a medium bowl, whisk together the flour, sugar, baking powder, baking soda and salt; whisk to incorporate. Make a well in the center of the dry ingredients; pour the orange mixture into it and stir to make a thick batter. Stir in the cranberries.
  4. Divide the mixture among the muffin tins, filling the tins about 3/4 full, and bake until the muffins are golden and push back when gently pressed, 20 to 25 minutes. Let cool on a rack and enjoy warm or toasted.

Nutritional Information:
Calories 175
Total Fat 5g
Saturated Fat 0g
Total Carbohydrates 31g
Fiber 1g
Protein 2g

Orange-Cranberry-Muffins

Tortilla Pizza

What you need:

  • Small corn tortillas
  • Salsa
  • Shredded cheddar cheese

Mound a little salsa and cheese on each tortilla. Cook on foil-lined tray in toaster oven until cheese has melted and is brown at the edges.

Kids can help: Assemble the “pizzas,” cover the tray with foil

Extras: A layer of refried beans under the salsa, cilantro for garnish, a dollop of sour cream or a sprinkle of finely chopped green pepper

Nutritional Information:
Calories 137
Total Fat 5.5g
Saturated Fat 3.1g
Cholesterol 15mg
Sodium 131mg
Potassium 334mg
Total Carbohydrate 16.8g
Dietary Fiber 2.8g
Sugars 3.2g
Protein 6.7g
Vitamin A 21%
Vitamin C 60%
Calcium 16%
Iron 5%

pepperoni-tortilla-pizzas-large-25025

Baked Sweet Potato Chips

Ingredients: 2-3 sweet potatoes, cooking spray, cinnamon, sugar (if needed)

Preparation: Preheat oven to 400 degrees, peel sweet potatoes, then cut into ½ inch slices, spray cooking oil directly on baking sheet, place sweet potato slices on baking sheet, sprinkle with cinnamon and sugar (if desired), bake for 45-60 min and enjoy!

Baked-sweet-potato-chipsNutritional Information:
Calories 139
Total Fat 7g
Saturated Fat 1g
Cholesterol 0mg
Sodium 10mg
Total Carbohydrate 18g
Dietary Fiber 1g
Sugars 2g
Protein 1g
Vitamin A 133%
Vitamin C 0%
Calcium 2%
Iron 4%

 

Italian Style Meat Loaf

Shape this meat loaf the night before and refrigerate- then pop it in the cooker the next morning.

Ingredients
1 8-ounce can pizza sauce
1 beaten egg
½ cup chopped onion
½ cup chopped green sweet pepper
⅓ cup fine dry seasoned bread crumbs
½ teaspoon garlic salt
¼ teaspoon pepper
1 ½ pounds lean ground beef
½ cup shredded mozzarella cheese (2 ounces)

 

  1. Reserve ⅓ cup pizza sauce; cover and chill. In a medium mixing bowl combine remaining pizza sauce and egg. Stir in onion, green sweet pepper, bread crumbs, garlic salt and pepper. Add ground beef and mix well.
  2. On a sheet of foil, shape a 6-inch round meat loaf. Lift and transfer meat and foil to the slow cooker. Press meat away from sides of the cooker to avoid burning.
  3. Cover; cook on low-heat setting for 7 to 9 hours or on high-heat setting for 3 ½ to 4 ½ hours (or to 170 degrees internal temperature).
  4. Spread meat with the reserved ⅓ cup pizza sauce. Sprinkle with mozzarella cheese. Cover cooker and let stand 5 to 10 minutes.
  5. Carefully lift meat loaf with foil and transfer to a serving plate; discard the foil.

 
1021_ItalianStyleMeatloaf
Calories 228
Fat 20 g total
Cholesterol 83mg
Protein 20 g
Carbohydrate 8 g
Sodium 510 mg
Potassium 360 mg

 

10 Minute Barbecue Pork Sandwiches

getty_rf_photo_of_bbq_sandwich

10 Minute Barbecue Pork Sandwiches
Ingredients:
1 teaspoon vegetable oil
1 large onion, chopped
1 container/can of canned pork
1 cup low sodium barbecue sauce
10 slices of whole wheat bread or 5 hamburger buns
 

Preparation:

  1. Using a large skillet, heat the oil over low heat.
  2. Add onion and cook it until tender, about 3 to 5 minutes
  3. Mix the pork and barbecue sauce; cook it for about 5 minutes or until it is heated throughout
  4. Spoon about ½ cup of barbecue mixture on bread or hamburger bun

 

Nutritional Information per serving: Yields about 5 servings
Calories 514
Carbohydrates 58
Fat 22
Protein 13
Sodium 514

Beef Stroganoff

Beef Stroganoff
1 ½ pounds of beef stew meat, cut into 1 inch cubes
1 tablespoon cooking oil
2 cups sliced fresh mushrooms
½ cup sliced green onions
2 cloves garlic, minced
½ teaspoon dried oregano, crushed
¼ teaspoon salt
¼ teaspoon dried thyme, crushed
¼ teaspoon pepper
1 bay leaf
1 ½ cups low sodium beef broth
1 8-ounce carton dairy sour cream
½ cup all purpose flour
¼ cup water
4 cups hot cooked noodles or rice

 

  1. In a large skillet brown beef, half at a time, in hot oil. Drain off fat.
  2. Combine beef, mushrooms, onions, garlic, oregano, salt, thyme, pepper, and bay leaf all in the slow cooker. Pour beef broth over all.
  3. Cover; cook on low-heat setting for 8 to 10 hours on high-heat setting for 4 to 5 hours. Discard bay leaf.
  4. If using low-heat setting, turn to high-heat setting. Mix together sour cream, flour, and water. Stir about 1 cup of the hot liquid into sour cream mixture. Return all to slow cooker, stir and combine. Cover and cook on high-heat setting for 30 minutes or until thickened and bubbly.
  5. Serve over hot cooked noodles or rice.

 

Nutritional Info:
Calories 497
Fat 20 g total
Cholesterol 135mg
Protein 36 g
Carbohydrate 38 g
Sodium 368 mg
Potassium 474 mg

Beef stroganoff

Harvest Dinner

1 ½ to 2 lb boneless beef chuck pot roast
1 tablespoon cooking oil
1 medium onion, sliced
4 medium sweet potatoes, peeled and quartered (1 ¼ pounds)
¾ cup water
1 ½ teaspoons instant beef bouillon granules
¼ teaspoon celery seed
¼ teaspoon ground cinnamon
¼ teaspoon pepper
2 tablespoHarvest dinnerons cornstarch
2 tablespoons cold water
Apple wedges (optional)

 

  1. Trim the fat from the pot roast. In a large skillet brown roast on all sides in hot oil. Drain well.
  2. Place the onion, then sweet potatoes in the crockpot. Place meat atop vegetables. (Cut roast, if necessary to fit.)
  3. In a small bowl combine water, bouillon granules, celery seed, cinnamon, and pepper. Pour over meat and vegetables.
  4. Cover; cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours
  5. Remove meat and vegetables from cooker and place on platter; reserve juices. Skim fat from juices. Pass juices. Or, for gravy, pour juices into a glass measuring cup. If necessary, add water to equal 2 cups of juice. In a saucepan stir cornstarch into 2 tablespoons cold water; add juices. Cook and stir until thickened and bubbly.  Cook and stir 2 minutes more.  Serve gravy with roast and vegetables. Garnish with apple wedges if desired.
  • If you prefer, skip the gravy and spoon the juices over the meat.

Nutritional Information per serving:
Calories 328
Fat 10 g total
Cholesterol 82mg
Protein 30 g
Carbohydrate 30 g
Sodium 282 mg
Potassium 655 mg

Spicy Chicken Stew

Ingredients
2 baking potatoes (about 1 1/2 pounds), peeled and cut into chunks (3 1/3 cups)
1 (10-ounce) package frozen whole-kernel corn
2 celery stalks, chopped
2 carrots, peeled and cut into chunks (1 cup)
1 onion, cut into 1/2-inch-thick slices
2 garlic cloves, minced
1 can of low sodium tomatoes
1 diced jalapeno
1 1/2 teaspoons ground cumin
1 teaspoon chili powder
1/2 teaspoon freshly ground black pepper
1 pound skinless, boneless chicken breast
4 skinless, boneless chicken thighs (about 10.5 ounces)
2 1/2 cups fat-free, lower-sodium chicken broth
4 (6-inch) fresh corn tortillas, cut into strips
Chopped fresh parsley (optional)

Preparation

  1. Place first 6 ingredients in an electric slow cooker. Stir in tomatoes and next 4 ingredients (through pepper). Place chicken on top of vegetables, and add broth. Cover and cook on HIGH for 4 hours.
  2. Remove chicken from slow cooker; shred with 2 forks. Return chicken to slow cooker. Stir tortilla strips into stew. Garnish with parsley, if desired.  Flavor with 1 tsp of Cholula hot sauce per serving.

 

Nutritional Info:
Calories 371
Fat 6 g
Protein 32 g
Carbohydrate 47 g
Sugar 7g
Sodium 476 mg

Spicy chicken

Mediterranean Roast Turkey

Ingredients

2 cups chopped onion (about 1 large)
1/2 cup pitted kalamata olives
1/2 cup julienne-cut drained oil-packed sun-dried tomato halves
2 tablespoons fresh lemon juice
1 1/2 teaspoons minced garlic
1 teaspoon Greek seasoning mix (such as McCormick’s)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (4-pound) boneless turkey breast, trimmed
1/2 cup fat-free, lower-sodium chicken broth, divided
3 tablespoons all-purpose flour
Thyme sprigs (optional)

Preparation

Combine first 9 ingredients in an electric slow cooker. Add 1/4 cup chicken broth. Cover and cook on low for 7 hours.

Combine remaining 1/4 cup broth and flour in a small bowl; stir with a whisk until smooth. Add broth mixture to slow cooker. Cover and cook on low for 30 minutes. Cut turkey into slices.

 

Nutritional Information:

Calories 314
Fat 4.9 g
Satfat 0.9 g
Monofat 2.6 g
Polyfat 0.8 g
Protein 57 g
Carbohydrate 7 g
Fiber 0.9 g
Cholesterol 141 mg
Iron 3.1 mg
Sodium 468 mg
Calcium 34 mg

Roast turkey

Twice Baked Potatoes

Ingredients

4 small baking potatoes (about 6 ounces each)
Cooking spray
1/8 teaspoon kosher salt
1/4 cup fat-free milk
1/4 cup plain fat-free Greek yogurt
2 ounces shredded reduced-fat sharp cheddar cheese (about 1/2 cup), divided
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 tablespoon chopped fresh chives
2 bacon slices, cooked and crumbled

Preparation

  1. Scrub potatoes; rinse and pat dry with paper towels. Coat potatoes with cooking spray; pierce potatoes with a fork. Rub 1/8 teaspoon kosher salt evenly over potatoes; place in an oval 6-quart electric slow cooker. Cover and cook on LOW for 8 hours or until potatoes are tender. Cool slightly.
  2. Cut each potato in half lengthwise; scoop out pulp into a medium microwave-safe bowl, leaving a 1/8-inch-thick shell. Mash pulp with a potato masher. Stir in milk, yogurt, 1/4 cup cheese, 1/4 teaspoon kosher salt, and pepper. Microwave at HIGH 1 minute or until thoroughly heated.
  3. Spoon potato mixture evenly into shells; sprinkle evenly with remaining 1/4 cup cheese. Arrange potato halves in bottom of slow cooker. Cover and cook on HIGH for 25 minutes or until thoroughly heated and cheese melts. Sprinkle each potato half with about 1/2 teaspoon chives and about 1 teaspoon bacon.

 

Nutritional Information
Calories 194
Caloriesfromfat 0.0 %
Fat 12.7 g
Satfat 1.2 g
Monofat 0.6 g
Polyfat 0.1 g
Protein 4.9 g
Carbohydrate 15.8 g
Fiber 1.9 g
Cholesterol 7 mg
Iron 1 mg
Sodium 193 mg
Calcium 126 mgTwice baked potatoes