Curried Apricot Chicken

This is a recipe worth keeping.  It doesn't take much time to prepare, and the results are amazing.  It's not really low cal, (about 430) but every once in a while why not cheat....just a little

 

Amount	Measurement	Ingredient	Preparation
4	5 oz	Chicken Breast	Skinless / Boneless
2	Tablespoons	Olive Oil
½	Cup	Onions	Diced
¾	Cup	Mixed Dried Fruit
¾	Cup	Water
2	Teaspoons	Curry Powder
1	Teaspoon	Lemon Juice
½	Teaspoon	Salt
¼	Teaspoon	Pepper
½	Cup	Apricot Preserves	Low Sugar
1	Tablespoon	Parsley	Minced
2	Tablespoons	Almonds	Sliced & Toasted

   1.  Coat a large skillet with no-stick coating spray; heat over medium-high heat. Cook chicken in hot skillet until golden brown on both sides, about 4 minutes. Remove from skillet.

2.    Heat oil over medium heat in same skillet.

3.    Add onion & cook 5 minutes or until tender

4.    Stir in fruit, water curry powder, lemon juice salt & pepper.  Bring to a boil.  Reduce heat to low.  Return chicken to skillet

5.    Cover & simmer 20 minutes or until internal temperature of chicken reaches 165F

6.    Arrange chicken breasts over rice on serving platter

7.    Stir apricot preserves and parsley into sauce, heat through

8.    Spoon over chicken

9.    Sprinkle almonds on top

Carrots Almondine

It's not low cal, but it is a great way to get the kids to eat cooked carrots.

Amount	Measurement	Ingredient	Preparation
1	Lb	Carrots	Sliced 1/8” thick
¼	Cup	Raisins
¼	Cup	Margarine
3	Tablespoons	Honey
1	Teaspoon	Lemon Juice
¼	Teaspoon	Ginger	Ground
¼	Cup	Almonds	Sliced

.

1.        Cook carrots covered in ½” boiling water for 8 minutes, drain

2.       Turn carrots into a 1 qt baking dish          

3.       Stir in raisins, margarine, honey, lemon juice and ginger

4.       Bake uncovered in a preheated 375 F oven for 35 minutes, stirring occasionally

5.       Spoon into serving bowl and sprinkle with carrots

Mango Chutney

I make a small amount of chutney at a time & keep it in the fridge in a plastic tupperware type container.  I use it for everything.  On top of any fish, or chicken.  It packs a lot of flavor and very few calories.   This recipe makes about 86 Tablespoons, which is about 80 calories per tablespoon.  I'm not fond of a lot of heat in my food, so I scale back the red chili pepper. 

Amount	Measurement	Ingredient	Preparation
1	Cups	Sugar
½	Cup	White Vinegar	Distilled
3	Cups	*Mangos	Peeled & Chopped
½	Cup	*Onion	Chopped
¼	Cup	Golden Raisins
1/8	Cup	Crystallized Ginger
½	Clove	Garlic
½	Teaspoon	Mustard Seeds	Whole
1/8	Teaspoon	Red Chili Pepper

* 3 cups of mango are about 2 - 3 mangos
* 1/2 cup of chopped onions is about 1/2 of a medium onion

1.  Combine sugar and vinegar in a large pot bring to a boil, stirring until sugar dissolves
2.  Add remaining ingredients and simmer uncovered until syrupy & slightly thickened about 45 minutes.
3.  Let cook and store in a jar or tupperware container.


          

Strawberries

Fresh Strawberries

For a great dessert, how about fresh strawberries?  The great thing is, 4 oz of fresh strawberries is only about 57 calories.  Add 1% low fat milk & and a package of equal, you have a great dessert for only about 100 calories.  What's not to love about that?

4          oz                strawberries

4          oz                1% low fat milk

1          packet          equal

1.  Clean strawberries & remove the stem
2.  Slice the strawberries
3.  Add equal and mix well
4. Refrigerate

It's that simple

Chicken Primavera

It doesn't get much easier than this.  A great recipe from Minute Rice and it's all in one.  This is a meal in less than 30 Min's.  I used mixed vegetables instead of the peas & broccoli and it came out great.  You can keep the chicken breast whole, or cut them into small bit size pieces.  All you need is a salad and your ready to go. The recipe serves 4, and the best part; about 206 calories with only 2 grams of saturated fat.  If you remove the Parmesan cheese, only about 183 calories with only 1 gram of saturated fat. 

Amount	Measurement	Ingredient	Preparation
¾	Lb	Chicken Breast	Boned & Skinned
1	Ea	Onion	Chopped
1	Tablespoon	Olive Oil
1	Cup	Broccoli	Frozen
1	Cup	Peas	Frozen
1	Ea	Carrot	Julienned
13 ¾	Oz	Chicken Broth
½	Teaspoon	Basil
1 ½	Cup	Rice	Instant
¼	Cup	Parmesan	Cheese

1.      Cook & stir chicken & onion in hot oil in large skillet til chicken is browned.

2.      Add broccoli, peas, carrot, broth, basil & pepper; bring to boil. 

3.      Stir in rice.  Return to boil.  Reduce heat; cover. 

4.      Simmer 5 min. Remove from heat.  Let stand 5 min.  Stir in cheese

Fish Baked with Chutney

There's a great thing about serving fish for dinner, it's healthy, it's "brain food" and cooks up in a hurry.  You will spend more time getting the ingredients ready that total cook time. You can buy chutney in your local market or make your own. (mango chutney recipe to follow)

Amount	Size	Ingrediet
1 ¼	Lbs	Halibut		*Note
2	Tablespoons	Vegetable Oil
1/3	Teaspoon	Garlic		Crushed
2	Tablespoons	Butter
½	Teaspoon	Black Pepper
½	Teaspoon	Ginger		Grated
4	Tablespoons	Mango Chutney
½	Teaspoon	Paprika
1	Medium	Onion		Finely Chopped
2	Tablespoons	Cilantro	Chopped

*Note:  You can use any white fish   (I used cod and it was delicious)                                                                                                                                       

Season fish with pepper & paprika on both sides, & cook in hot oil for 40 seconds on each side

Sprinkle with lemon juice

Place half the fillets in a buttered ovenproof dish

Brown onion, garlic, & ginger in 2 Tablespoons of butter

Add Cilantro to the onion mixture & mix well
Spread the onion mixture of the first layer of fillets, 
Pour any remaining butter over the fillets
Lay the remaining fillets on top
Spread the chutney evenly over the fillets
Bake @ 350F for about 12 mins.


Serve hot, you may add more chutney at the table.

Eggplant Tomato Gratin

This recipe comes from Campbell's Soup.  It's easy to prepare, however it does take a little more time.  My suggestion is to do steps 1 - 8 ahead of time, then bake off the day you want to serve.  My only comment is the taste of onion is quite strong, and if you prefer you can either  reduce the amount of onion or saute the onion until translucent then add to your dish.  

Eggplant Tomato Gratin

Vegetable Cooking Spray

1              Large     Eggplant (about 1 ¼ pounds) cut into ½ inch thick slices

1              Can        Condensed Cream of Celery Soup

½             Cup        Milk

¼             Cup        Parmesan Cheese (Grated)

2              Large     Tomatoes (Cut into ½” slices)

1              Med      Onion (thinly sliced)

¼             Cup        Italian Seasoned dry bread crumbs

1              T              Fresh Parsley (chopped)

1              T              Olive Oil

1.       Heat oven to 425 F.

2.       Spray a baking sheet with the cooking spray

3.       Arrange the eggplant in a single layer on the prepared sheet

4.       Bake for 20 min. or until the eggplant is tender, turning halfway through the baking time

5.       Spray a 3-Qt. Baking dish with the cooking spray.

6.       Stir the soup, milk, & cheese in a small bowl

7.       Layer half the eggplant, tomatoes onion basil & soup mixture in the prepared dish

8.       Repeat the layers

9.       Stir bread crumbs, parsley & olive oil in a small bowl, and sprinkle over soup mixture

10.   Reduce the heat to 400 F and bake for 25 min or until the eggplant mixture is hot and bubbling

11.   Remove from the oven and let stand for 10 min.

I am Arberesh !

Brumi Butter and; Eggs

I know, what is Arberesh and just what the heck is brumi?  Ok, first things first.  Arberesh are a people who migrated from Albania into Southern Italy in the 1600's.  As my grandfather (Noni) told the story; "about 400 years ago Turkey invaded Albania, and some of the Albanians fled and landed in Sicily".  So to make a long story short, my maternal grandparents came from a small commune in Sicily called Piana Degli Albanesi. (Town of the Albanians).  Piana is a short drive south of Palermo, Sicily.  They have kept their language and traditions from the time of the first immigrants into Piana.  The recipe I want to share came from Piana and handed down from my grandmother, to my mother, and I've handed it down to my children.  Now my children have handed it down 1 more generation.  My grandson Daniel loves this dish and; he has been making his own  Brumi Butter & Eggs for quite some time now.

Brumi (broom ee) (Arberesh language) is pasta, and for this recipe you will need a small pasta (ie Orzo, Ditalini) something suitable for soup.  The recipe calls for elbows, and I use the small ones.

Elbow Pasta With Butter And Eggs

Recipe By     : CATHERINE DICHIARA   (my nona)

Serving Size  : 6    Preparation Time :0:15

Categories    : Pasta's

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

  1      Lb            Elbow Pasta

  1/2  Cube          Butter  (2 oz)   * see note

  2      Each         Eggs Beaten

  1/4  Cup           Romano Or Parmesan Cheese

                          Salt And Pepper to taste

Fill a large sauce pan with 3 Qts of salted water and bring to a boil.  Add pasta & cook until al dente.
In a small bowl using a fork mix eggs.

DO NOT DRAIN PASTA

Mix eggs in hot pasta water stirring all the time.  The eggs will cook immediately in the hot water.  Add butter and serve.  You can add additional butter & grated cheese at the table.

*Note: To cut saturated fats use margarine and eliminate the grated cheese.  

Apple Cinnamon Fruit Slaw

I've been collecting recipes for years, and this is one from Better Homes & Gardens.  For ease, I buy the prepackaged shredded cabbage.  According to my "Master Cook" recipe program, there are about 85 calories per serving.

Apple-Cinnamon Fruit Slaw

Recipe By     : BETTER HOMES AND GARDENS

Serving Size  : 4    Preparation Time :1:00

Categories    : Salads

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   3      Cups          Shredded Cabbage

   1      Cup           Chopped Apple

   1      Cup           Seedless Red Grapes, Halved

   2/3  Cup            Vanilla Yogurt

   4      Teaspoons  Milk

   1/4  Teaspoon    Gound Cinnamon

                        Shelled Sunflower Seeds Optional

In a large mixing bowl, combine cabbage, chopped apple & grapes.

For the Dressing.
In a small mixing bowl, stir together yogurt, milk, & cinnamon.  Pour dressing over cabbage mixture and toss lightly to coat.

Cover & chill for 2 - 6 hours before serving.  If desired, sprinkle with sunflower seeds just before serving.

Farfalle With Fresh Tomatoes, Basil & Feta Cheese

 Here is a great meal made in less than 30 mins.  Mom perfected this fresh tomato sauce, & it is  far better than any of the process tomato sauces you find at the grocery store.  Serve with salad & garlic bread.

Farfalle With Sauce Of Tomatoes, Basil, And Feta Cheese

Recipe By     : My mom Lena Galasso

Serves   4    Preparation Time :0:15

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      Lb                         Farfalle

   3      Tablespoons          Olive Oil

   1      Small                     Onion Minced

   1      Teaspoon              Minced Garlic

   3      Cups                     Plum Tomatoes, Peeled And Chopped

  1/2    Cup                       Firmly Packed Fresh Basil Chopped

   4      Oz                         Feta Cheese

  1/4    Cup                       Grated Parmesan Cheese

1.       IN A LARGE POT,  FILL WITH 5 QUARTS OF SALTED WATER AND BRING TO A BOIL 

2.       ADD FARFALLE &  COOK ACCORDING TO PACKAGE DIRECTIONS 

3.       IN A MEDIUM SAUCEPAN HEAT OLIVE OIL ADD ONIONS  SATUEE ABOUT 3 MINUTES

4.        ADD MINCED GARLIC AND SAUTEE ANOTHER MINUTE.

5.        ADD TOMATOES AND ADD SALT & PEPPER TO TASTE. 

IF YOU NEED SAUCE A LITTLE THINER ADD SEVERAL SPOONFULS OF PASTA WATER.  ADD BASIL AND COOK ONE MORE MINUTE.  THE PASTA AND SAUCE  SHOULD BE READY  AT THE SAME TIME.

DRAIN PASTA AND ADD SAUCE THEN SPRINKLE FETA CHEESE OVER THE TOP.  YOU CAN ADD ADDITONAL PARMESAN CHEESE OVER PASTA AT THE TABLE.  GARNISH WITH FRESH BASIL AND SERVE HOT.