H L Favorite Main Dish Recipes- Add you own! :)

Hi Healthy Ones!

Thanks Kris for suggesting we start threads for main dishes, desserts, etc. like the existing soup and cookie threads. 

I will start it with a couple we have enjoyed recently. Feel free to add your own!

Parmesan-Crusted Tilapia

From Every Day with Rachael Ray
October 2006

3/4 cup freshly grated Parmesan cheese 2 teaspooons paprika 1 tablespoon chopped flat-leaf parsley 4 tilapia fillets (about 1 pound total) 1 lemon, cut into wedges Extra-virgin olive oil, for drizzling Salt and freshly ground pepper

 

Preheat the oven to 400º. In a shallow dish, combine the cheese with the paprika and parsley and season with salt and pepper. Drizzle the fish with olive oil and dredge in the cheese mixture. Place on a foil-lined baking sheet and bake until the fish is opaque in the thickest part, 10 to 12 minutes. Serve the fish with the lemon wedges.

This is a Light and Tasty recipe. Everyone loved this one and no one could tell it was a light recipe at all! :)

I will add my changes in   ( )

 Chicken Marsala

“Chicken marsala is usually high in fat and calories,” Nancy Granaman confirms from Burlington, Iowa. “But in this version, the flavor really comes from deglazing the skillet with the broth and wine, so even though I eliminated extra oil, the taste isn’t lost."

Ingredients:

• 6 boneless skinless chicken breast halves (4 ounces each)
  (I used 4 for 4 of us)
• 1 cup fat-free Italian salad dressing
  (I used 1/2 cup Ken's lite Balsamic Viniagrette)
• 1 tablespoon all-purpose flour
• 1 teaspoon Italian seasoning
  (I used 1/2 tsp. basil and 1/2 tsp. oregano)
• 1/2 teaspoon garlic powder
• 1/4 teaspoon paprika
• 1/4 teaspoon pepper
• 2 tablespoons olive oil, divided
• 1 tablespoon butter
• 1/2 cup reduced-sodium chicken broth
  (I used regular chicken broth)
• 1/2 cup marsala wine or 3 tablespoons unsweetened apple juice plus 5 tablespoons additional reduced-sodium chicken broth
  (I used 1/2 cup of a sweet white wine called Niagara- couldn't find Marsala)
• 1 pound sliced fresh mushrooms
  (I used 8 oz. sliced baby portablellas)
• 1/2 cup minced fresh parsley

Directions:

Flatten chicken to 1/2-in. thickness. Place in a large resealable plastic bag; add salad dressing. Seal bag and turn to coat; refrigerate for 8 hours or overnight. 
   

 Drain and discard marinade. Combine the flour, Italian seasoning, garlic powder, paprika and pepper; sprinkle over both sides of chicken. In a large nonstick skillet coated with cooking spray, cook chicken in 1 tablespoon oil and butter for 2 minutes on each side or until browned. Transfer to a 13-in. x 9-in. baking dish coated with cooking spray. 
   

Gradually add broth and wine or apple juice mixture to skillet, stirring to loosen browned bits. Bring to a boil; cook and stir for 2 minutes. Strain sauce; set aside. In the same skillet, cook mushrooms in remaining oil for 2 minutes; drain. Stir sauce into mushrooms; heat through. Pour over chicken; sprinkle with parsley. Bake, uncovered, at 350° for 25-30 minutes or until chicken juices run clear. Yield: 6 servings. (4 servings)

I served with penne pasta tossed in a little butter and a salad.

Enjoy,

~Muril~

we eat these a lot. My changes are in ( )

Eating Well's Baked Fish Sticks

 serves 4

Nonstick Cooking Spray

1 c. Whole Wheat Dry Breadcrumbs (plain work fine too)

1 c. Whole Grain Cereal flakes, crushed (I use Total)

1 tsp. Lemon Pepper

1 tsp. Garlic Powder

1 tsp. Paprika

1/4 tsp. Salt

1/2 c. Flour (I use whole wheat)

2 large Egg Whites, beaten with a fork (I use 1 whole egg)

1 lb. Tilapia Fillets, or other white fish, cut into strips

Preheat oven to 450. Place a wire rack inside a 15x10 baking pan. Spray with nonstick spray.

In a shallow bowl, combine bread crumbs, cereal crumbs, lemon peopper, garlic powder, paprika and salt. In another shallow dish, place the flour. Whip the eggs in a third dish.

dredge each fish strip in flour, dip in egg, then dip in crumb mixture. Place on prepared rack. When all the fish is coated, spritz with nonstick spray. Turn over & spritz the 2nd side. Bake for 10 minutes. Flip fish sticks over and bake an additional 5 minutes. Serve with Tarter Sauce

Per Serving: 274 calories; 3g fat (1g sat 1g mono), 57 mg cholesterol; 33g carbs; 29g protein; 3g fiber; 479mg sodium; 464mg potassium

Eating Well's Tarter Sauce

makes 2/3 cup

2 Sweet Gherkin Pickles, minced

1/4 c. Low Fat Mayonnaise

2 tbsp. Finely chopped Jarred Pimiento Peppers

2 tsp. Minced Shallot (I use white onion if I don't have shallot)

1 1/2 tsp. Dijon Mustard

Combine everything, mix well, cover & refrigerate while fish is baking

1 tbsp. = 1 serving

13 calories; 1g fat; 0g cholesterol; 2g carbs; 0g protien; 0g fiber; 80mg sodium; 6g potassium

 Oh this is such a good idea  :)

Tomorrow will be Murils Parmesan Talapia & Dawns Green beans/Potatoes 

 I think this is such a wondeful idea.  Love the talipa recipes.  

Joan

Skillet Pork Chops with Potatoes and Onions

by allrecipes.com

2 Tbs vegetable oil

4 pork chops (1/2 in thick), trimmed

2 Tbs all-purpose flour

1/3 cup grated Parmesan cheese

1/2 tsp salt

1/4 tsp pepper

4 Yukon Gold potatoes, thinly sliced (I use Idaho)

2 medium onions, sliced

3 cubes beef bouillon

3/4 cup hot water

1 Tbs lemon juice

1.  Heat oil in a large skillet over medium heat.  Coat the pork chops with flour, and place in the skillet.  Brown about 4 minutes on each side.

2.  In a small bowl, mix the parmesan cheese, salt, and pepper.  Sprinkle 1/2 the Parmesan cheese mixture over the pork chops.  Layer chops with the potatoes.  Sprinkle with remaining Parmesan cheese mixture.  Top with onion slices.

3.  In a small bowl, dissolve the beef bouillon cubes in hot water.  Stir in the lemon juice.  Pour over the layered pork chops.

4.  Cover skillet, and reduce heat.  Simmer 40 minutes, until vegetables are tender and pork chops have reached an internal temperature of 160 degrees F.

445 Calories;  21.9g Total Fat;  72mg Cholesterol;  1153mg Sodium;  30.8g Total Carbs;  3.1g Dietary Fiber;  30.6g Protein.

Peppery Beef and Vegetables

by Better Homes & Gardens New Dieter's Cookbook 1997 p.154

12 ounces lean boneless beef, trimmed of separable fat

4 ounces packaged dried linguini, broken into 3-inch pieces

1/4 cup low-sodium soy sauce

1/2 cup water

2 tsp cornstarch

1/2 tsp coarsely ground black pepper

1/8 tsp ground red pepper

          Nonstick spray coating

1 clove garlic, minced

25 baby carrots sliced thinly

1 medium onion

1/2 can water chestnuts

1 cup fresh or frozen pea pods, halved crosswise

1/2 cup coarsely chopped green or red sweet pepper

1 cup sliced fresh mushrooms

1 Tbs cooking oil

1.  Partially freeze meat about 30 minutes.  Thinly slice meat across grain into bite-size strips.  Set aside.

2.  Cook linguini according to package directions, except omit any oil and salt.  Drain well;  keep warm.

3.  Meanwhile, for sauce, in a bowl stir together soy sauce, cornstarch, coarsely ground pepper, ground red pepper, and water.  Set aside.

4.  Spray an unheated wok or large skillet with nonstick coating.  Preheat over medium-high heat.  Add garlic;  stir-fry for 30 seconds.  Add carrots, onion, water chestnuts, pea pods and sweet pepper;  stir-fry for 1 minute.  Add mushrooms;  stir-fry 1 to 2 minutes more or until vegetables are crisp-tender.  Remove vegetables from wok.

5.  Add oil to wok.  Stir-fry beef in hot oil for 2 or 3 minutes or to desired doneness.  Push beef to side of wok.  Stir sauce and pour into the center of wok.  Cook and stir until thickened and bubbly.  Return vegetables to wok and toss in linguini.

Makes 4 servings.

302 Calories, 8g total fat (2g saturated fat), 54mg cholesterol, 571 mg sodium, 29 g carbohydrate, 1 g fiber, 27g protein

Exchanges:  1 1/2 Starch, 3 Lean Meat, 1 Vegetable

We love this one! I like to give credit where credit is due. I got this off the Kitchen Chat section of TOH in 2005, posted by Mollyg! We have enjoyed it ever since.

~Muril~

 Vegetable Chickpea Stew

2 tbsp. Olive Oil

1 Red Onion, diced

2 Carrots, peeled & sliced thin

1-2 Potatoes, peeled & cubed

1/2 tsp. Cayenne Pepper

1/2 tsp. Paprika

1/2 tsp. Ground Ginger

1/2 tsp. Salt

1/2 tsp. Fresh Black Pepper

1/4 tsp. Cumin

1/4 tsp. Cardamom, optional

8 oz. can Tomato Sauce

15 oz. can Chickpeas/Garbonzo Beans, rinsed & drained

1/4 c. Water

1 c. Frozen Peas

 In a dutch oven, heat oil over medium heat. Add onion & saute for 5 minutes. Add potatos & carrots, cover and cook for 10 minutes. Stir in seasonings, tomato sauce, chickpeas, water and peas. Bring to a boil, reduce heat to low, cover and simmer for 20-30 minutes or until vegetables are tender. Adjust seasonings if needed before serving.

can also be done in the crockpot. Put everything in the slow cooker, cover & cook on low 5-6 hours.

 Black Bean Salad for Tacos

 or "chicken salad". This is a Rick Bayless recipe - he used chicken but I usually use black beans. Either way is good.

1/2 small head of Napa Cabbage, shredded (or use the preshreded coleslaw mix, about half a bag)

1/2 Red Onion, diced

1 Medium Carrot, shredded (I buy the preshredded carrots & use 1-2 handfuls)

15 oz. can Black Beans, drained OR 2 c. Cooked & shredded Chicken

1/3 c. Olive Oil

2 tbsp. Balsamic Vinegar

2 Chipotle Chilies in Adobo, seeded & chopped

2 tsp. Adobo Sauce from chilies

1 tsp. Salt

Sour Cream (can use low fat or f/f), optional

6-8 Whole Wheat Tortillas

In a serving dish combine cabbage, onion, carrots and beans/chicken. In a small bowl whisk oil, b. vinegar, chipotle chilies, adobo sauce and salt. Pour over cabbage mixture, toss to coat, cover and refrigerate for 20-30 minutes. Serve on tortillas with sour cream.

 Beef Chili Verde

 Eating Well

serves 4, 1-1/2 cups each

1 lb. Extra Lean Ground Beef or Turkey

1 large Red Bell Pepper, seeded & chopped

1 large Onion, chopped

6 cloves Garlic, minced 

1 tbsp. Chili Powder

2 tsp. Ground Cumin

1/4 tsp. Cayenne Pepper

16 oz. jar of Good Quality Green Salsa (good quality is very important or the taste will be affected. I learned the hard way!)

1/4 c. Water

15 oz. can Black Beans, drained

In a dutch oven cook the beef/turkey, red bell pepper, onion and garlic until meat is browned. Add chili powder, cumin, cayenne, salsa, water and beans. Bring to a boil, cover and simmer for 10-20 minutes.

Nutritional Information per serving

made with beef -  307 calories;8g fat (3g sat, 3g mono); 64mg cholesterol;29g carbs; 27g protein; 6g fiber; 516mg sodium; 641mg potassium

bonus - 100% daily value Vitamin C; 40% dv Vitamin A & Zinc; 20% dv Folate; 18% dv potassium

this is a favorite in our house - a T&T Keeper

Chicken and Mushroom Tacos

serves 4

2 tbsp. Olive Oil, divided

1 large Onion, sliced & rings separated

1 Jalapeno Pepper, seeded & minced

1/4 tsp. Sugar

2 c. Sliced Mushrooms

2-3 cloves Garlic, minced

1/4 c. White Wine or Chicken Broth

2 c. Cooked & Shredded Chicken

8 Whole Wheat Tortillas

Shredded Cheese & Sour Cream, optional

In a large nonstick skillet, heat  1 tbsp. Oil over medium-high heat. Add onion and jalapeno, cook for 5 minutes, stirring  occasionally. Add sugar and garlic, stir & cook for 5-10 minutes or until onions start to caramelize. Remove from pan with a slotted spoon to a serving bowl. Set aside.

In same pan, add remaining 1 tbsp. oil. Add mushrooms and saute for 2-3 minutes. Add wine and cook for 5 minutes. Add chicken and return onions to pan. Heat through. Serve on tortillas with cheese and sour cream.

 This recipe is kind of a "dump & cook" thing -I add things to the pot without really measuring. It's a very forgiving dish - you can add as much spice & seasoning as you want. The spices I'm typing here are an approximate amount so keep that in mind.

Seafood Tacos

1/2 lb. Frozen Cooked Salad Shrimp (no need to thaw but can if you want)

1 lb. Tilapia, cut into chunks (doesn't matter what size, it ends up breaking apart as you cook & stir)

1/2 an Onion, sliced & rings separated

2-3 cloves Garlic, minced

2 tbsp. Olive Oil

1 tsp. Garlic Powder

1 tsp. Onion Powder

2 tsp. Chili Powder

1 tsp. Cumin

1/2 tsp. Cayenne Pepper

1 tsp. Ground Chipotle Powder, optional ***

Salt & Pepper

Whole Wheat Tortillas

Sour Cream (use f/f or low fat if you want. I use regular. It's a good cool contrast to the heat of spicy-heat of the fish)

In a large nonstick skillet or dutch oven, heat oil over medium heat. Add onion & garlic, cook 5-6 minutes or until softened. Add tilapia & shrimp, and all the seasonings. Season with salt & pepper. Cook & stir occasionally until tilapia flakes apart easliy & shrimp are thawed/warm.About 6-7 minutes.

serve on tortillas with sour cream.

***** I find the ground chipotle powder in the spice aisle at Super Target. If you can't find it, you can use canned chipotle peppers in adobo sauce. Just seed & chop 1 or 2 peppers & add a little of the canned sauce to the pot as well. I've done it both ways with excellent results.