EGG & CHEESE IN HAM CUPS

Egg & Cheese in Ham Cups

 

This is a fantastic breakfast or brunch meal for when you have a whole table full of family! Simple, simple, simple... and oh so good!

12, one-ounce slices Virginia or Black Forest ham
1 1/2 cups regular or flavored Egg Beaters
12 ounces Cabot 50% Reduced Fat Cheddar, grated (about 3 cups)
1/4 teaspoon ground black pepper, or to taste
3 tablespoons chopped fresh chives

Preheat oven to 400°F. Lightly coat a twelve cup muffin tin with nonstick vegetable cooking spray.

Gently fit one ham slice into each cup – the edges will stick up. Pour in the egg, sprinkle with cheese, then with pepper.

Bake for 15 minutes, or until set. Remove from muffin tin, sprinkle with chives and serve.

Serves 6
Calories 132,
Total Fat 6g,
Carbohydrates 1g,
Protein 16g,

Cantaloupe Aqua Fresca

Ingredients

1/2 cantaloupe, peeled, seeded, and cubed
4 cups water - divided use
1/3 cup SPLENDA® No Calorie Sweetener, Granulated
2 tablespoons fresh lime juice
Optional garnishes: cantaloupe wedges, lime slices

Cooking Instructions

Process cantaloupe and 1 cup water in a blender just long enough to make a coarse pulp; pour into a large pitcher.
Add remaining 3 cups water, SPLENDA® Granulated Sweetener, and lime juice, stirring until sweetener dissolves.

Serve over crushed ice.
Garnish, if desired.

Servings Per Recipe: 6

• Calories: 25
• Calories from Fat: 0
• Total Fat: 0g
• Saturated Fat: 0g
• Cholesterol: 0mg
• Sodium: 10mg
• Total Carbs: 6g
• Dietary Fiber: 1g
• Sugars: 5g
• Protein: 1g

SESAME-ROASTED MUSHROOM & SCALLIONS

Sesame-Roasted Mushrooms and Scallions

Prep Time: 10 mins

Cook Time: 25 mins

Total Time: 35 mins

Ingredients

• 2 tablespoon oil, toasted sesame
• 2 tablespoon soy sauce, reduced-sodium
• 1 tablespoon ginger, fresh, grated
• 1 tablespoon garlic, minced
• 4 teaspoon vinegar, rice
• 1/2 teaspoon pepper, black ground
• 1 1/2 pounds mushrooms, shiitake, oyster and white, thickly sliced
• 2 bunch(es) scallion(s) (green onions), cut into 2-inch pieces
• 1 tablespoon sesame seeds

Preparation

1. Preheat oven to 450°F.


2. Combine oil, soy sauce, ginger, garlic, vinegar and pepper in a large bowl. Add mushrooms and scallions and toss to coat. Transfer to a roasting pan.

3. Roast, stirring once or twice, until browned and cooked through, about 25 minutes. Sprinkle with sesame seeds. 

SERVES 6

Nutritional Info (Per serving):

Calories: 109, 

Saturated Fat: 1g, 

Sodium: 205mg, 

Dietary Fiber: 4g, 

Total Fat: 6g, 

Carbs: 12g, 

Cholesterol: 0mg, 

Protein: 5g

Carb Choices: 1

SHRIMP COCKTAIL WITH 2 SAUCES

Ingredients:

24 large or jumbo shrimp 2 tablespoons red horseradish sauce 1 tablespoon mayonnaise ½ red bell pepper, coarsely chopped ½ teaspoon Worcestershire sauce 2 tablespoons green salsa ¼ cup parsley leaves, stems removed 1 green onion, coarsely chopped 2 teaspoons olive oil 1 tablespoon chopped chives or finely chopped green end of a green onion

Directions:

1. Bring a large pot of lightly salted water to a boil. Peel shrimp (leave tails on, if desired). Remove black veins from each shrimp with a small sharp knife; rinse shrimp. Cook shrimp 3 to 5 minutes just until opaque and cooked through. Remove with a slotted spoon and refresh under cold water (shrimp may be made 1 day ahead).
2. In a food processor or blender, process horseradish, mayonnaise, bell pepper and Worcestershire sauce until fairly smooth. Transfer to a bowl; clean bowl of food processor.
3. Process salsa, parsley, onion and oil until fairly smooth. On each serving plate, place 1 tablespoon red sauce and 1 tablespoon green sauce side by side.
4. Spread sauces out toward the edge of the plate with the tip of a knife. Arrange 4 shrimp in a circular pattern over sauce.
5. Sprinkle with chopped chives and serve

Nutritional Information
Per Serving:

Net Carbs: 2 grams

Fiber: 1 grams

Protein: 6 grams

Fat: 5 grams

Calories: 87

Recipe Information:

Makes: 6 servings
Prep Time: 0:20:00
Marinate Time: 0:00:00
Cook Time: 0:05:00
Cool Time: 0:00:00

CHEESE BURGER PIE -*K*I*S*S* (KEEP IT SIMPLE SUPPER)

Cheeseburger Pie - KISS (Keep it Simple Supper)

 

It’s Cheeseburger Pie time. Kiss - Keep It Simple Supper! We simplified one of the most requested recipes from our cooking forum as it just had too many ingredients. Michelle Rojo, our resident 'basic cook' printed the old version a dozen times only to make meatloaf instead. This supper can be in the oven in ten minutes and yes, IT REALLY DOES TASTE LIKE A CHEESEBURGER!

1 1/4 pounds ground sirloin
1 medium onion, diced
Salt and freshly ground black pepper
1/4 cup ketchup, regular or sugar free if you have it (we love Natures Hollow SF Ketchup)
1 cup shredded Cheddar cheese (4 ounces)
1/2 cup original Bisquick baking mix ( I pick up a five ounce envelope from the pancake section)
1 cup milk
2 eggs

Burger toppings

Preheat oven to 400°F. Spray 9-inch glass pie plate with cooking spray.

Cook the ground beef and onion over medium high heat for 8 to 10 minutes, stirring occasionally, 6 to 8 minutes, until beef is brown and onions are tender; drain well. (I even use my kitchen tongs to sop up any fat with a paper towel!) Fold in ketchup, season with salt and pepper and spoon into prepared pie plate.

Combine Bisquick, milk, and eggs in a small bowl until blended, fold in cheese. Pour over meat mixture in pie plate. Bake for 25 to 30 minutes, until knife inserted in center comes out clean.

Place wedges onto serving dishes, top with a squirt of ketchup, a squeeze of mustard, and a few pickle chips.

6 Servings

*TIP* - USE GROUND TURKEY (make sure you SEASON accordingly for flavor, add adjustments when done) FOR LOWER FAT CONTENT!  adjust nutritional values accordingly.

Calories 290,
fat 14 g,
sodium 430 mg,
carbohydrate 11 g,

protein 23 g

MARINATED FLANK STEAK

Marinated Flank Steak Recipe

Seven simple ingredients come together in this flavorful marinade that will really perk up easy-to-cook flank steak. Try placing the strips on a salad with your favorite dressing

6 Servings

Prep: 10 min.
marinating Grill: 15 min.

Ingredients

3 tablespoons canola oil
2 tablespoons lemon juice
2 tablespoons Worcestershire sauce
1 tablespoon dried minced garlic
1 tablespoon Greek seasoning
1 tablespoon brown sugar
1 teaspoon onion powder
1 beef flank steak (1-1/2 pounds)

Directions

In a large resealable plastic bag, combine the first seven ingredients; add the steak. Seal bag and turn to coat; refrigerate for 6 hours or overnight.

Drain and discard marinade. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill steak, covered, over medium heat or broil 4 in. from heat for 6-8 minutes on each side or until steak reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°).

To serve, thinly slice across the grain. Yield: 6 servings.

Nutrition Facts:
3 ounces cooked beef equals

196 calories,

11 g fat (4 g saturated fat),
54 mg cholesterol,
269 mg sodium,

2 g carbohydrate,

trace fiber,

22 g protein.

Diabetic Exchanges:
3 lean meat,
1/2 fat.

HONEY-GARLIC PORK CHOPS

Ingredients

1/4 cup lemon juice
1/4 cup honey
1/4 cup soy sauce
1/4 cup dry white wine
2 T. miced garlic
6 boneless pork loin chops, well trimmed (4 oz. each)
1 T. vegetable oil

Cooking Instructions

In a 9" x 13" baking dish, combine the lemon juice, honey, soy sauce, wine, and garlic; mix well. Add pork chops then cover and refrigerate 4 hours or overnight, turning the pork chops occasionally.
In a large skillet, heat the oil over medium-high heat.
Add the chops; saute for 2 to 3 minutes per side. Pour the marinade over the chops and bring to a boil. Reduce heat to low and simmer for 2 to 3 minutes, or to desired doneness. Serve topped with sauce.

Servings Per Recipe: 6

• calories 231
• calories from fat 85
• total fat 9g
• saturated fat 2.7g
• cholesterol 59mg
• sodium 420mg
• total carbohydrate 14g
• dietary fiber 0g
• sugars 13g
• protein 22g

EASY SWISS STEAK

Ingredients

1 1/2 pounds (720 g) boneless beef round steak, cut 1 inch (2.5 cm) thick
2 tablespoons (18 g) unbleached all-purpose flour
1/2 teaspoon (2.5 ml) crushed dried thyme
1/4 teaspoon (1.25 ml) sweet paprika
1 tablespoon (15 ml) Worcestershire sauce
Canola oil cooking spray
1 large garlic clove, peeled and thinly sliced
2 medium celery ribs, thinly sliced
2 medium onions, peeled and thinly sliced
4 medium plum tomatoes, thinly sliced
1/2 cup (120 ml) reduced-sodium canned beef broth

Cooking Instructions

Combine flour, thyme, and paprika. Brush the boneless round steak strips with Worcestershire sauce. Dredge in flour mixture. Spray a large nonstick skillet with cooking spray. Over medium-high heat, add steak pieces and brown on both sides, about 5 minutes per side.
Place steak in a 3-quart (3-liter) or larger crock pot. Top with garlic slices, celery, onions, and tomatoes. Pour beef broth over the top. Do not stir. Cover and cook on low for 8 to 10 hours or on high for 4 to 5 hours. To serve, transfer steak pieces and vegetables to a heated serving platter. Spoon any pan juices over the top and serve at once.

Servings Per Recipe: 6

• 191 calories (21% calories from fat)
• 28 g protein
• 4 g total fat (1.4 g saturated fat)
• 8 g carbohydrates
• 2 g dietary fiber
• 71 mg cholesterol
• 102 mg sodium

CHICKEN MEATLOAF

Ingredients

2lbs ground chicken breast
1/4 cup tomatoe paste
1 tbsp marjoram chopped
1 tsp parsley chopped
1 tbsp chopped garlic
1 tbsp chopped onion
2 tbsp worcestershire sauce
2 egg whites beaten
1/2 tsp salt
1 tsp pepper
2 tbsp ketchup

Cooking Instructions

Preheat oven to 425 degrees
combine everything except ketchup
place in non-stick loaf pan and cover with ketchup
bake uncovered for about 1 hour or until meatloaf is firm to touch in center
let settle for 10 minutes before service

Servings Per Recipe: 6

• Calories: 16
• Calories from fat:1 (7 % of total calories)
• Total fat 0% 0g
• Saturated fat 0% 0g
• Cholesterol 0% 0g
• Sodium 372 mg 15%
• Total carbohydrates 4g 1%
• Dietary Fiber 1g 3%
• Sugars 2g
• Protein 1g
• Vitimin A 40%
• Calcium 1%
• Vitamin C 13%

SWORDFISH W/ GINGER & GARLIC

Swordfish with Ginger and Garlic

Preparation time: 10 min	Servings: 6
Cooking time: 25 min

Ingredients:

1 ginger, pieces, about 1 in., grated extra fine

4 cloves garlic, crushed

3 leeks, cut into .5 in. rounds

6 swordfish steaks, about 6 oz each, .5 in. thick

3 tbsp fresh basil

1 tbsp olive oil

1/2 cup unsalted butter

Cooking Directions:

Heat butter in a heavy nonstick skillet over medium-low heat. Stir in leeks, garlic and ginger. Cook about 15 minutes, until leeks are tender. Season with salt and pepper to taste. Cover and keep warm. Coat rack with olive oil. Sprinkle steaks with salt and pepper to taste. Arrange on grill rack and cook about 3-5 minutes per side. Transfer steaks to a platter. Spoon vegetable mixture over steaks and garnish with basil.

Nutrition Facts

Calories 350

% Calories From Fat 59.1%

Total Fat 23g

Saturated Fats 12g

Mono-unsaturated Fats 7.7g

Poly-unsaturated Fats 2.1g

Cholesterol 94mg

Sodium 130mg

Total Carbohydrates 7.1g

Dietary Fiber 0.9g

Sugar 1.8g

Protein 28g

STEAMED SOLE W/ BLACK BEAN SAUCE

Steamed Sole with Black Bean Sauce 

Preparation time: 15 min	Servings: 6
Cooking time: 15 min

Ingredients:

1/2 tsp sugar

1 tbsp vegetable oil

2 tsp garlic cloves, crushed

1/4 tsp white pepper

1 scallion, finely shredded

1 tbsp low sodium soy sauce

1 tbsp ginger, finely shredded

3/4 tsp rice wine, or dry sherry

3/4 tsp sesame oil

2 tsp Chinese dried black beans, dul see

1 whole alaskan sole, about 1-1/4 lb each, cleaned and gutted, with head and tail intact

3/4 tsp salt

Cooking Directions:

Thoroughly rinse fish in cold water and pat dry. Sprinkle 1/2 tsp salt over the outside and into cavity of fish. Rinse black beans in several changes of cold water and drain. In a small bowl, mash beans, garlic, and sugar with back of wooden spoon. Stir in sesame oil, rice wine, pepper, and 1/8 tsp salt. Place fish in 9 in. shallow heatproof bowl and spread black beans over fish on both sides and in cavity. Bring water to a boil over high heat in a covered steamer large enough to fit the dish without touching the sides of the steamer. Carefully place dish into steamer, cover, and steam 5 minutes. Turn off heat and let stand, covered, 4 minutes. Test fish for doneness by poking the thickest part with a fork or chopstick; flesh should flake. If not, re-steam 1-2 minutes, or until fish just flakes. Carefully remove the dish from the steamer and pour off any liquid in the dish. In a small skillet, heat oil until hot but not smoking over high heat. Sprinkle ginger and scallion over fish. Drizzle soy sauce over fish and carefully pour oil over fish. The oil will make a crackling sound as it hits the fish. Serve immediately.

Nutrition Facts

Calories 58

% Calories From Fat 49.7%

Total Fat 3.2g

Saturated Fats 0.3g

Mono-unsaturated Fats 0.6g

Poly-unsaturated Fats 2.1g

Cholesterol 14mg

Sodium 410mg

Total Carbohydrates 1.6g

Dietary Fiber 0.3g

Sugar 0.5g

Protein 5.5g

RADDISH SALAD

Radish Salad

Ingredients:

* 1/2 cup lemon juice
* 1 tablespoon olive oil
* 2 tablespoons chives, raw and chopped
* 2 tablespoons parsley, dried or fresh
* 1 teaspoon lite soy sauce
* 1/4 teaspoon fresh ground black pepper
* 4 cups radish, sliced

Directions:

1. Mix all ingredients together well and refrigerate until ready to serve.

Makes 6 Servings

Nutritional Info Per Serving:
Calories: 46
Protein: 0.8 g
Sodium: 49 mg
Fat: 2.6 g
Carbohydrates: 5 g
Exchanges: 1 Vegetable; 1/2 Fat

SPICY SEA BASS

Spicy Sea Bass

Ingredients:

1/4 cup pineapple juice concentrate thawed
1/4 cup low-fat low-sodium chicken broth
1 teaspoon sesame oil
2 teaspoons minced red chili peppers
2 teaspoons minced ginger
1 tablespoon lite soy sauce
1 1/2 pounds Chilean sea bass
Yield:

Directions:

Combine all ingredients except the sea bass, then add the sea bass and
allow it to marinate for 1 hour in the refrigerator.

Prepare an outdoor grill with a rack set 6 inches from the heat source, or
prepare an oven broiler. Grill or broil the sea bass on each side until the
fish turns opaque, about 4 to 5 minutes per side, basting with excess
marinade.

6 Servings. Serving size: 3 ounces.

Exchanges Per Serving: 3 Very Lean Meat.

Nutrition Facts: Calories 133; Calories from Fat 25; Total Fat 3g; Saturated
Fat 1g; Cholesterol 47mg; Sodium 158mg; Carbohydrate 4g; Dietary Fiber
0g; Sugars 3g; Protein 21g.

CHICKEN CACCIATORE

Chicken Cacciatore


Ingredients:

1 cup sliced mushrooms
1 cup tomato sauce
1 16-ounce can whole plum tomatoes
1/4 tsp. basil
1/4 tsp. oregano
1 bay leaf
2 tsp. minced garlic
1 chopped onion
4 half chicken breasts, skinned, boned
2 Tbsp. fat-free chicken broth 

Directions:

1. Heat chicken broth in a non-stick skillet and brown chicken, onion, and garlic.
2. Add all other ingredients except mushrooms. Bring to a boil, then cover and simmer
about 30 minutes.
3. Add mushrooms, cook 10 minutes more.
4. Remove chicken from pan, boil down sauce until slightly thickened.
5. Serve over cooked rice.

Makes 6 Servings

Nuritional Info Per Serving:
Calories: 217
Protein: 28 g
Sodium: 382 mg
Cholesterol: 73 mg
Fat: 3.5 g
Carbohydrates: 15 g
Exchanges: 1 Starch; 4 Lean Meat

CARRIBBEAN CHICKEN

Caribbean Chicken

Ingredients:
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed,
sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
2 teaspoons coconut flavoring

Directions:
1. In a large skillet, heat oil to medium high, and saute chicken pieces until
brown.
2. Remove chicken, set aside.
3. Saute garlic and onion in skillet until soft, and golden.
4. Stir in chutney and spices and cook one minute.
5. Add broth and wine, and heat through, stirring constantly.
6. Return chicken to sauce, reduce heat, and simmer 15 minutes.
7. Stir in coconut flavoring.
8. Serve over hot rice.

Makes 6 Servings

Nutritional Information (Per Serving)
Calories: 160
Protein: 19 g
Sodium: 44 mg
Fat: 6 g
Carbohydrates: 6 g
Exchanges: 3 low-fat meat; 1/3 fruit

CHICKEN PARMESAN

Chicken Parmesan

 

vegetable oil spray
4 slices whole wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1 1/2 tablespoons finely snipped fresh parsley
1 1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low fat buttermilk
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible
fat removed

Preheat oven to 450F. Lightly spray a rectangular baking sheet and slightly
smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set
aside. In a food processor or blender, process bread into fine crumbs. Pour
into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder and
thyme into crumbs. Pour buttermilk into a shallow bowl. Rinse chicken and
pat dry with paper towels. Dip chicken into buttermilk, shake off excess
liquid, dredge in crumbs and shake off excess crumbs. Put chicken on
cooling rack. Spray each breast with vegetable oil spray. Bake for 15
minutes, turn chicken and bake for 10 minutes or until done. 6 servings.

Calories: 209, Protein: 38 g, Sodium: 303 mg, Cholesterol: 68 mg, Fat: 1 g,
Carbohydrates: 11 g
Diabetic exchanges: 3/4 Bread/Starch; 4 low fat meat

ASIAN FLANK STEAK

Asian Flank Steak

 

1-1/4 pounds beef flank steak
1/2 cup beef broth
1/3 cup hoisin sauce
1/4 cup reduced-sodium soy sauce
1/4 cup sliced green onions
3 tablespoons dry sherry or apple, orange or pineapple juice
1 tablespoon sugar
1 tablespoon grated fresh ginger
4 cloves garlic, minced
Nonstick spray coating

1. Trim fat from beef. Place beef in a plastic bag set in a shallow dish. For marinade, in a
small bowl stir together beef broth, hoisin sauce, soy sauce, green onions, sherry or juice,
sugar, ginger, and garlic. Pour over beef. Close bag. Marinate in refrigerator for 4 to 24
hours, turning bag occasionally.

2. Drain beef, discarding the marinade. Spray the unheated rack of a broiler pan with
nonstick coating. Place beef on the prepared rack. Broil 4 to 5 inches from the heat to
desired doneness, turning once. Allow 12 to 14 minutes for medium. (Or, grill the beef on
the rack of an uncovered grill directly over medium coals to desired doneness, turning
once. Allow 12 to 14 minutes for medium.) To serve, thinly slice beef across the grain.

Makes 6 servings.

Nutrition Facts Per Serving:

* Servings: 6 servings
* Calories 144
* Total Fat (g) 7
* Saturated Fat (g) 3
* Cholesterol (mg) 44
* Sodium (mg) 113
* Carbohydrate (g) 1
* Fiber (g) 0
* Protein (g) 18
* Vitamin C (DV%) 0
* Calcium (DV%) 0
* Iron (DV%) 11

Diabetic Exchanges
* Lean Meat (d.e.) 2.5

SWISS STEAK

Swiss Steak

 

1 1/2 pounds of lean round steak, trimmed and cut into 6 serving size pieces
1 tablespoon of reduced calorie margarine, melted
one 16 ounce can of stewed tomatoes, undrained
1 small onion, sliced
1 stalk celery, sliced
1 medium carrot, scraped and thinly sliced
1 teaspoon of Worcestershire sauce
1 tablespoon of all purpose flour
1/2 teaspoon of salt
1/4 cup of water

Place each piece of steak between two sheets of heavy duty plastic wrap, and flatten to 1/4
inch thickness, using a meat mallet or rolling pin. Brown the meat on both sides in melted
margarine in a large skillet. Drain off excess fat. Add the stewed tomatoes, sliced onion,
celery, carrot, and Worcestershire sauce to skillet. Cover and cook over low heat for 1 hour
and 15 minutes or until the meat is tender. Transfer the meat to a serving platter, and keep
warm.

Skim excess fat from the tomato mixture. Combine the flour and salt, add water, and stir
until well blended. Stir into tomato mixture. Cook over medium heat, stirring frequently for
2 minutes or until thickened and bubbly. Remove the sauce mixture from heat and pour
over meat. Serve immediately. Makes 6 servings

Recipe provided by http://www. Basic-Recipes.com

Each Servings: 1 piece steak with 1/6 sauce
Exchanges 3 Lean Meat 2 Vegetable Chol 72 mg Calories 202 Carbo 10 gm Protein 25 gm
Fat 6 gm Fiber Tr. Sodium 481 mg

BEEF POT ROAST

Beef Pot Roast

Ingredients:
2 1/2 lb beef eye of round roast
1 can fat-free reduced-sodium beef broth, (14 oz)
2 garlic cloves
1 tsp herbs de Provence
= (or 1/4 tspn each of rosemary, thyme,
sage and savory)
4 small turnips, peeled, and
cut into wedges
10 oz fresh brussels sprouts, trimmed
8 oz baby carrots
4 oz pearl onions, skins removed
1 tbsp water
2 tsp cornstarch


Instructions:

Heat large nonstick skillet over medium-high heat. Place roast, fat-side down, in skillet.
Cook until evenly browned. Remove roast from skillet; place in Dutch oven.

Pour broth into Dutch oven; bring to a boil over high heat. Add garlic and herbs de
Provence. Cover and reduce heat; simmer 1 1/2 hours.

Add turnips, brussels sprouts, carrots and onions to Dutch oven. Cover; cook 25 to 30
minutes or until vegetables are tender. Remove meat and vegetables and arrange on
serving platter; cover with foil to keep warm.

Strain broth; return to Dutch oven. Stir water into cornstarch until smooth. Stir cornstarch
mixture into broth. Bring to a boil over medium-high heat; cook and stir 1 minute or until
thick and bubbly. Serve immediately with pot roast and vegetables. Garnish as desired.

Yields 8 servings.

Exchanges Per Serving: 4 Meat, 2 Vegetable.

Nutrition Facts: Calories 261; Calories from fat 30%; Total Fat 9g; Saturated Fat 3g; Protein
35g; Carbohydrates 11g; Cholesterol 79mg; Sodium 142mg; Dietary Fiber 2g.

MEATLOAF FLORENTINE

Meatloaf Florentine

 

* 2 egg whites
* 1 egg
* 1/4 cup fat-free or 1% lowfat milk
* 2 tablespoons tomato paste
* 1 10-ounce package frozen chopped spinach, thawed and squeezed to drain well
* 1/3 cup plain fine-dry breadcrumbs
* 1/3 cup chopped onion
* 1/3 cup chopped softened sun-dried tomatoes,* chopped red bell pepper or chopped
canned mushrooms
* 2 teaspoons dried basil leaves
* 3/4 teaspoon garlic salt
* 1/2 teaspoon dried oregano leaves
* 1/4 teaspoon ground black pepper
* 1 1/2 pounds 90% lean ground beef or 85% lean fresh ground turkey
* 2/3 cup bottled marinara or favorite pasta sauce
* 3 tablespoons finely shredded fresh Parmesan cheese

1. Lightly beat egg whites, egg, milk and tomato paste in large bowl. Stir in spinach,
breadcrumbs, onion, tomatoes, basil, garlic salt, oregano and pepper. Add ground meat
and mix (do not overwork meat mixture).
2. Cut two 16 x 4-inch strips of heavy foil; fold foil strips lengthwise in half. Place foil
strips, in a crisscross fashion, in 5- to 7-quart electric slow cooker with strips coming up
and over the sides. With damp hands, form ground meat mixture into a 6-inch-round loaf.
Place meatloaf in slow cooker on center of foil strips. If necessary, slightly reshape
meatloaf so it does not touch side of slow cooker.
3. Cover and cook on LOW for 2½ to 3 hours or until instant-read thermometer inserted
near center reads a least 160° F (for beef) or 165° F (for turkey). Transfer meatloaf to
carving board using the foil strips to lift and carry. Loosely cover with foil; let rest for 10
minutes. Meanwhile, heat pasta sauce in small saucepan.
4. To serve, cut meatloaf into slices and pass with heated pasta sauce and Parmesan
cheese.

Serves 6

calories: 230; 60 calories from fat
total fat: 7 g; 2.5 g saturated fat, 0 g trans fat cholesterol: 100 mg; sodium: 590 mg total
carbohydrates: 12 g; fiber: 2 g; sugars: 4 g protein: 30 g