Category: DINNER

Turkey Meatloaf with Brown Sugar-Ketchup Glaze

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I hope you had a Thanksgiving that was full of reflection, good food, and family/friends.  I had a great week filled with all those things, but I am back to posting some delicious recipes.

I’ve been looking for a good turkey meatloaf recipe and I finally found one worth sharing with you!  I thought this turned out so flavorful and moist. The fresh herbs gave it a powerful punch of flavor and the milk/bread paste helped to make it so moist.

The technique for cooking it may be a little different than what you’ve done in the past.  I’ve included pictures to help guide you through it.  This cooking technique allows for the greases to run off the meatloaf rather than soak back into it after it’s been cooked.

While we were eating this meatloaf Beau said, “Have I told you that meatloaf might just be one of my favorite foods?”  I’m guessing that means the meatloaf was pretty darn tasty!

Turkey Meatloaf with Brown Sugar-Ketchup Glaze
Adapted from The America’s Test Kitchen Healthy Family Cookbook

1 teaspoon canola oil
1 onion, minced
2 garlic cloves, minced
2 teaspoons minced fresh thyme
1 slice high-quality whole-what sandwich bread, crusts removed, torn into small pieces
1/3 cup whole milk
1 large egg, lightly beaten
1 egg white, lightly beaten
3 tablespoons minced fresh parsley
1 ½ teaspoons Dijon mustard
1 ½ teaspoons Worcestershire sauce
1/4 teaspoon hot sauce
salt and pepper
1 ½ pounds ground turkey (93% fat-free)
1/3 cup ketchup
1 ½ tablespoons light brown sugar
1 tablespoon cider vinegar

Adjust an oven rack to the middle position and heat the oven to 350 degrees.  Fold a piece of aluminum foil into a 10 by 6-inch rectangle, place in the center of a wire rack, and use a skewer (or sharp knife) to poke holes in the foil every 1/2 inch.  Place the wire rack on top of a foil-line baking sheet and spray with vegetable oil spray.  (See the following photo for what this looks like.)

Heat the oil in a 10-inch nonstick skillet over medium heat until shimmering.  Add the onion and cook until softened and lightly browned, 5 to 7 minutes.  Stir in the garlic and thyme and cook until fragrant, about 30 seconds.  Transfer to a bowl to cool.

In a large bowl, mash the bread and milk together into a smooth paste.  Stir in the cooled onion mixture, eggs, parsley, mustard, Worcestershire, hot sauce, 1/2 teaspoon salt, and 1/2 teaspoon pepper until combined.  Add the ground turkey and mix with your hands until uniform.

Press the mixture together into a compact mass, then turn it out onto the prepared foil on the wire rack.  Press the meat into a uniform rectangle, letting the foil be your guide.  (See the following photo for what this looks like.)

Stir the ketchup, sugar, and vinegar together, then brush half of the mixture evenly over the meatloaf.  Bake for 45 minutes.

Brush the meatloaf with the remaining ketchup mixture and continue to bake until the center of the loaf registers 160 degrees on an instant-read thermometer, 15 to 20 minutes longer.  Let rest 20 minutes, then slice into 12 slices.  (I usually cut the loaf in half, and then each half is cut into 6 even slices.)

Serves 6.

Nutritional Information (Per Serving = 2 Slices)
Calories:  249.7
Protein:  25.2g
Carbs:  14.6g
Fat:  10.2g (3.1g = Sat.)
Fiber:  0.8g
Sugars:  10.8g

Bangin’ Good Shrimp

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I found the title of this recipe quite clever and I totally approve of the title now that I’ve made it and eaten it.  It doesn’t lie!  It is seriously Bangin’ Good!

I pulled this recipe off of Gina’s website and I learned that it is a remake of a popular dish found at one of her local restaurants.  After eating this, I can attest that it is restaurant worthy.  The shrimp is completely engrossed in a tangy, yet subtly spicy flavor. . . thanks to the dressing.  The dressing that coats the shrimp is creamy, heavenly, and powered with flavor.  You place the cooked shrimp on a bed of lettuce and cabbage (you can use green or purple cabbage here) and it creates a delicious low-carb dinner.

Sweet Chili Sauce and Siracha can be found in most grocery stores . . . usually in the Asian isle.  And, they are both delicious and can be used in other recipes like Asian Lettuce Wraps, Fresh Thai Slaw, and many more!

We ate this for a low-carb dinner and enjoyed every bite!  I hope you do too!

Bangin Good Shrimp
Adapted from Skinny Taste

For the Dressing/Sauce:
5 tbsp light mayonnaise
3 tbsp Sweet Chili Sauce
1 tsp Sriracha (to taste)

For the Shrimp:
1 lb large shrimp, shelled and deveined (weight after peeled)
2 tsp cornstarch
1 tsp canola oil
2 cups shredded iceberg lettuce
2 cup shredded cabbage
4 tbsp scallions, chopped

In a medium bowl, combine mayonnaise, Thai sweet chili sauce and Sriracha. Set aside.
Combine lettuce and cabbage and divide between four plates (about 1 cup per plate). Set aside.

Coat shrimp with cornstarch, mixing well with your hands.

Heat a large skillet or wok on high heat, when hot add oil. When oil is hot add the shrimp to hot pan and cook tossing a few times until cooked through, about 3 minutes. Remove from pan and combine with the sauce coating well.

Divide shrimp into four equal servings an place shrimp on lettuce and top with scallions.

Serves 4.

Nutritional Information Per Serving
Calories:  215.7
Protein:  23.8g
Carbs:  11.9g
Fiber:  1.0g
Sugars:  6.3g

Macaroni & Tomato Soup

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This post is completely dedicated to my dad!  This has always been his go-to meal . . . ever since I was a kid.  If my mom wasn’t around to cook us kids dinner, this is what my dad would fix for us nine times out of ten.  You would think that I would have grown tired of it now that I am an adult, but that is not the case.  In fact, I even can/bottle my own tomato juice every year to make sure that I have the tastiest juice . . . just for when I make this soup!

My dad’s version is very basic.  Cook up some seasoned ground beef with chopped onion and then add it to tomato juice and cooked macaroni – elbow noodles.  Once it’s all warmed through, it’s time to eat.  This version is delicious, but I’m not going to lie and tell you that I don’t sneak veggies in my soup on occasion.  But, because this post is completely dedicated to my papa – this is the version that I will proudly display.

This is a 15-minute meal . . . the only time intense part of this meal is waiting for the hamburger to brown and the macaroni to cook.  Pretty darn easy, and tasty too.  Give it a try!

Macaroni and Tomato Soup
Recipe Source:  Mimi’s Dad

1 pound lean ground beef
1 small onion, chopped
1 cup dry wheat macaroni elbow noodles
1 quart tomato juice
salt and pepper, to taste

Fill a medium pot with water and 1 tablespoon salt.  Cook elbow noodles according to package directions.  Drain noodles and return to pot.

Meanwhile, heat a medium sized skillet over medium heat.  Add lean ground beef and chopped onion.  Season ground beef with salt and pepper, to taste.  Cook until brown (stirring and crumbling the ground beef as it cooks).  Drain skillet of all fat, and rinse ground beef (I do this through a small strainer).  Add beef and onions to noodles and pour tomato juice into pot.  Gently stir to combine and then heat through.  Salt and pepper to taste.

Serves 4.

Nutritional Information (Per Serving = Approximately 1 1/2 Cups)
Calories:  342
Protein:  26.2g
Carbs:  36.3g
Fat:  12.6g (4.6g = Sat.)
Fiber:  4g
Sugars:  12.9g

Hearty Chili Over Potatoes

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I hope you all had a fun and safe Halloween!  As mentioned in my last post, we ate our fair share of chili.  Are any of you sitting at home with leftover chili like I am?  Well, if so . . . here is a GREAT way to use it (if not, make some chili just so you can use it like this . . . it’s worth it)!

I love to pour leftover chili over potatoes.  You can either steam your potatoes (as pictured here), or you can use baked potatoes.  Either method works well and provides delicious results.

The beauty of this meal is that everyone can have their correct portion size.  I like to set up this meal in a potato bar fashion.  That way, everyone can take the portion size they need and include the toppings they want.  I’ve pictured my favorite combination above:  Potatoes, Chili, Reduced Fat Cheese, Light Sour Cream, and Green Onions.  Deeeeeelish!

I suppose I don’t need to mention, but will anyways, how easy and fast this meal is to throw together – especially if you’re using leftovers!  And, if you don’t want to make chili, Wendy’s sells chili and it’s pretty darn tasty and not all that bad for you.  (The calories listed below are figured using the small chili from Wendy’s).

I will say, from a nutritionist point of view, this is better suited for lunch if you’re trying to lose.  However, it works well for dinner if you use the appropriate portion sizes (or if you’re just maintaining your weight).

I hope you enjoy your chili leftovers like I know I am going to enjoy mine!

Hearty Chili Over Potatoes

1 small red potato, cooked (see text above)
1 cup of chili (make your own or buy from Wendy’s – see text above)
1 tablespoon light sour cream
1/2 tablespoon reduced fat cheese
1 tablespoon green onions

Place potato on a plate.  Top with chili, sour cream, reduced fat cheese, and green onions.  Serve & enjoy!

Serves 1.

Nutritional Information
Calories:  357.6
Protein:  23.5
Carbs:  45.6
Fat:  9.8g (4.8g)
Fiber:  8.5g
Sugars: 8.2

Grandma Grover’s Chili

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Hey!  Halloween is here and I just had to post chili today because eating chili is a Halloween tradition . . . in my family and in Beau’s family!  Both of our families host Halloween get-togethers and chili is the main course.  As I talk around my friend circles, I’ve learned that this is a fairly common tradition.  So, if you want a chili that is a little healthier this year – this is a great recipe!

This is a family favorite recipe from Beau’s side.  It’s been passed down through a couple of generations now and it is usually my go-to chili recipe.  Why?  Because it’s fast, easy, healthy, and oh-so-good!  It has a very traditional taste to it.  There are some chili recipes that have spices in them that totally stand out.  While I like those, this recipe is nicely balanced.  It has a chili taste with a rich tomato base.  It really is SUPER tasty and you can about guarantee that I’ll be eating this on Sunday at the Hunter Halloween Carving Party.  The main question for Sunday is . . . what in the world am I going to dress up as?  Hmmmmmmmmm???  Any ideas?

HAPPY HALLOWEEN!

Hearty (Halloween) Chili
Adapted from Grandma Grover

1 lb. ground turkey
1 onion, chopped
1 15-oz. can chili beans
1 15-oz. can kidney beans, drained and rinsed
1 15-oz. can diced tomatoes (juice and all)
1 8-oz. can V-8 juice
1 tablespoon ketchup
1 tablespoon brown sugar

1. Heat a medium sized skillet over medium heat.  Add ground turkey and chopped onion.  Cook until turkey is brown and no pink coloring exists. Drain well.

2.  In a large pot at chili beans, kidney beans, diced tomatoes, V8 Juice, ketchup and brown sugar.  Stir to combine.  Add ground turkey/onion mixture to pot and stir to combine.  Cook over medium heat until heated through, about 20 minutes.

SLOW COOKER METHOD:
Follow step 1 as outlined above.
Follow step 2, but add all ingredients to the slow cooker.  Cook on low 4-6 hours, or on high 2-4 hours.  I love this method because I think the slow cooking method really helps the flavors to meld together well.

Serves 4.

Nutritional Information Per Serving
Calories: 355.7
Protein:  31.7g
Carbs:  40.1g
Fat:  9.1g (2.9g = Sat.)
Fiber:  10.9g
Sugar:  11.6g

Mexican Fiesta Chicken

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For all of you out there that want something SUPER easy with LOADS of flavor, pull out the marinades!  Marinating your meats is a great way to pump up the flavor without adding a lot of calories.  Plus, the marinades usually cover a lot of meat!  I like to mix up the entire amount of marinade with all of the meat it can handle and then I always have leftovers I can use for a quick meal (pretty sure this chicken would make killer fajitas/tacos).

McCormick brand makes a great line of marinades they call Grill Mates.  This is how I made this chicken.  I purchased the Mexican Fiesta marinade, mixed it up, poured it over my chicken, let it soak in the flavor for a while, and then cooked it on my indoor grill (aka George Foreman grill).  The flavor was full of Mexican spice and the chicken was incredibly tender.

Now you have no good excuse for needing a quick fix for dinner!  Add this to your line-up on a busy day and you’ll be so happy.

Mexican Fiesta Chicken

2 lbs boneless, skinless chicken breast
1 package Mexican Fietsa marinade
1/4 cup extra virgin olive oil
1 tablespoon water
1 tablespoon fresh lime juice
2 tablespoons apple cider vinegar

If desired, cut chicken breasts in half or in smaller pieces (this is a great idea if you have smaller kids to feed or if you just like to coat more of your chicken with the marinade).  Mix marinade mix, oil, water and vinegar in small bowl. Place chicken in large resealable plastic bag or glass dish. Add marinade; turn to coat well.

Refrigerate at least 15 minutes or longer for extra flavor. (I like to marinate mine for at least a few hours and often times overnight.  However, if you’re in a time crunch, you’ll still be surprised by the amount of flavor you’ll get from just 15 minutes.). Remove chicken from marinade. Discard any remaining marinade.

Grill, broil or bake until desired doneness.  If using a thermometer, chicken will be done when it reaches 165 degrees. I prefer grilling this on my outdoor grill, or on my indoor grill (aka George Foreman Grill).

Serves 8.

Nutritional Information (Per Serving = Approx. 4 oz.)
Calories:  145.6
Protein:  23g
Carbs:  0.2g
Fat:  6.3g (0.8g = Sat.)
Fiber:  0.0g
Sugars: 0.0g

Pumpkin & Sausage Pasta

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This recipe just screams AUTUMN, doesn’t it?  If you’re sitting there thinking that putting pumpkin in a pasta or savory dish is strange, well all I have to say is, “Don’t knock it, ’till you try it.”  When I first made this recipe it was mostly out of curiosity.  I was very intrigued to find out how the final dish really tasted.  But, once it was made and tasted, it instantly became a fall favorite!  We never go without making this dish at least once during the fall months. The way all the flavors come together is nearly indescribable.  The pumpkin flavor is there, but not overpowering.  The sauce is nice, smooth, and almost velvety.  It coats the pasta beautifully.

In looking at the nutritional information, I must point out that this is definitely a recipe for those that are maintaining their weight.  If you’re trying to lose weight and MUST try the recipe, you’re going to need to cut your pasta serving in half.

As far as the ingredients go, most are very basic ingredients that you can find anywhere.  I thought you might be curious to know what chicken sausage I used when I made this . . . You can get away with using about any turkey or chicken sausage.  However, I used Aidell’s Italian Style Chicken Sausage links.  I’ve found these at Costco and I’ve seen them occasionally at my local grocery stores (Macey’s is one of them).

Now, if you can afford the calories and you’re looking for a delicious and savory way to use pumpkin this fall, you must add this recipe to your list ASAP.  Enjoy!

Pumpkin & Sausage Pasta
Adapted from Rachel Ray – 30 Minute Meals

1 teaspoons extra-virgin olive oil
12 oz. turkey or chicken sausage, sliced
4 cloves garlic, cracked and chopped
1 medium onion, finely chopped
1 bay leaf, fresh or dried
1/2 teaspoon dried sage
1 cup white cooking wine
1 cup low-sodium chicken stock
1 cup canned pumpkin
1/4 cup nonfat half-and-half
1/8 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg, ground or freshly grated
Coarse salt and black pepper
8 oz. penne pasta (about 1 ½ cups dry), cooked to al dente
Parmesan cheese, for grating (about 4 tablespoons)

Heat a large, deep nonstick skillet over medium high heat. Add 1 teaspoon of olive oil and then the garlic and onion. Saute 3 to 5 minutes until the onions are tender.  Add sausage to the pan and cook until heated through.

Add bay leaf, sage, and wine to the pan. Reduce wine by half, about 2 minutes. Add stock and pumpkin and stir to combine, stirring sauce until it comes to a bubble. Reduce heat, and stir in half-and-half. Season the sauce with the cinnamon and nutmeg, and salt and pepper, to taste. Simmer mixture 5 to 10 minutes to thicken sauce.

Return drained pasta to the pot you cooked it in. Remove the bay leaf from sauce and pour the sausage pumpkin sauce over pasta. Combine sauce and pasta and toss over low heat for 1 minute. Garnish the pasta with shaved cheese.

Serves 4.

Nutritional Information
(Per Serving = 1 cup cooked noodles plus 1 cup sauce)
Calories:  412
Protein:  22.9g
Carbs:  42.1g
Fat:  16g (5.1g = Sat.)
Fiber:  5.2g
Sugars:  5.4g

Chicken, Artichoke, & Pesto Pizza

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Wow!  Two pizza posts in one week?  Hmmmmm, I wonder what’s been on my brain lately?

This pizza is so yummy!  It combines the taste of pesto sauce, chicken, veggies, and feta cheese.  When I first discovered this pizza combination I thought I had struck gold because it was so tasty!  For one who loves ALL these ingredients individually, I was loving them all together.  Now this pizza makes a fairly common occurance in my home.  Again, I wrote the recipe for just 1 pizza thinking that it would  be easiest for you to see what goes on each one.  (When I make multiple pizzas, I just put all my ingredients in a row and throw them on the pizza like an assembly line.)

If you’re looking for something a little bit different, but full of flavor . . . this is it!

Chicken, Artichoke, & Pesto Pizza

1 whole wheat pita round (about 120 calories)
1 tablespoon pesto sauce
3 oz. cooked chicken breast, shredded
2 tablespoons chopped fresh tomato
2 tablespoons chopped bell pepper
2 tablespoons chopped red onion
2-4 tablespoons chopped artichoke hearts
1 tablespoon reduced fat feta cheese

Preheat oven to 450 degrees.

Spread pesto on pita bread.  Top with chicken, tomatoes, bell peppers, red onions, artichoke hearts, and feta cheese.

Bake for 8 to 10 minutes, or until cheese looks slightly melted and golden brown in spots.

Serves 1.

Nutritional Information
Calories:  361
Protein:  28g
Carbs:  23g
Fat:  15.3g
Fiber:  5.8g

Basic Pesto

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Once in a while I love to change my sauce option up and have a little pesto.  I grow my own basil, so this is a natural sauce to make with it since Pesto is primarily made with basil.  Pesto sauce is easy because you basically just combine basil, pine nuts, Parmesan cheese, garlic, and olive oil together.  The amounts of each don’t ever have to be EXACT, but I’ve figured out a combination of amounts that I like so I’m passing them on to you.

You’ll see that the calories seem a bit high for a vegetable-based sauce.  This is because most of the calories within the sauce some from the olive oil.  Lucky for us, olive oil is a healthy fat.  With that being said, it is still wise to watch the amount we eat.  The calories add up fast when we’re dealing with fats and healthy fats are no exception to the calorie-counting rules.

I love to put this sauce over pasta, on sandwiches, and even on pizza.  Stay tuned for my next recipe post.  I’ll be using this delicious sauce in it!  YUM!

Basic Pesto

3 cups packed fresh basil leaves
2-4 cloves garlic
1/2 cup grated Parmesan cheese
1/2 cup extra virgin olive oil
1/4 cup pine nuts, toasted
1/4 teaspoon salt
1 teaspoon lemon juice

Combine basil, Parmesan cheese, nuts, salt, and lemon juice in a food processor or blender.  Blend until finely chopped.  While processing, slowly add oil until it is well incorporated and a smooth paste develops.

Serves 16 (Makes approximately 2 cups of sauce).

Nutritional Information (Per Serving = 2 Tablespoons)
Calories:  199
Protein:  2.4g
Carbs:  2g
Fat:  21.1g
Fiber:  0.9g

Baked Chicken Parmesan

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Who said Chicken Parmesan had too many calories!?  Well, make it my way & you’ll hardly know the difference AND you’ll walk away with a balanced meal!  This was seriously awesome!  I hate to keep putting the exclamation marks, but I can’t help it because it really was that good.  There is a little more prep time involved in this recipe, but I totally think it was worth every minute.  I thought the chicken was flavorful, the breading was crisp, and the sauce & cheese on top went great with it.  You can use my recipe for the tomato sauce, or a healthy marinara sauce will work too (like Heart Smart Prego).

For those of you taking nutritional notes, you’ll notice that the nutritional information has nearly the amount of carbs you’ll want for dinner.  That’s because the breading on the chicken is primarily all carbs.  So, if you choose to go with a breaded option for your meats, usually you are choosing the breading as your carb for the meal.

That being said . . . this one is totally worth it!  And, don’t think that because it’s just me and my man that live in my house that I didn’t make all 6 servings, because I did!  We enjoyed every last bit of leftovers.  I think I better put this back into my dinner rotation this very week!  Anyone want to join me in that effort?

Baked Chicken Parmesan
Adapted slightly from “The America’s Test Kitchen Healthy Family Cookbook”

1 ½ cups panko (Japanese-style breadcrumbs)
1 tablespoon olive oil
1/2 cup grated Parmesan cheese (about 1 oz.)
1/3 cup all-purpose flour
1 teaspoon garlic powder
3 large egg whites
1 tablespoon water
*6 (4-oz) boneless, skinless chicken cutlets (about 1/4 inch thick)
salt and pepper
2 cups tomato sauce, warmed
3/4 cup shredded part-skim mozzarella (about 3 oz.)
1 tablespoon chopped fresh basil.

Adjust an oven rack to the middle position and heat the oven to 475 degrees.  Combine the panko and oil in a 12-inch skillet and toast over medium heat, stirring often, until golden, 10 to 12 minutes.

Transfer the crumbs to a shallow dish, let cool, then stir in the Parmesan.  Combine the flour and garlic powder in a second shallow dish.  In a third shallow dish, whisk the egg whites and water together.

Spray a wire rack with vegetable oil spray and place over a rimmed baking sheet.  Pat the chicken dry with paper towels and season with salt and pepper.  Working with one piece of chicken at a time, dredge in the flour (lightly coat the chicken with flour, then shake to remove any excess), then dip into the egg whites, and finally, coat with the toasted crumbs, pressing firmly on the bread crumbs to make sure they adhere to the chicken.  Lay the breaded chicken on the prepared wire rack.

Bake until the chicken registers 150 to 160 degrees on an instant-read thermometer (this takes about 10 minutes).  Top each cutlet with 2 tablespoons of the tomato sauce and 2 tablespoons of the mozzarella.  Continue to bake until the cheese has melted and the chicken registers 160 to 165 degrees, 3 to 5 minutes.  Sprinkle with the basil and serve, passing the remaining sauce separately.

Serves 6.

*You can buy packaged chicken cutlets at the grocery store.  However, you can save a little money and ensure evenly sized cutlets by turning chicken breasts into cutlets yourself.  Lay the chicken breast smooth-side up on a cutting board.  With one hand on the top of the chicken, carefully slice the chicken in half horizontally to yield two pieces.  The two pieces should be between 3/8 and 1/2 inch thick. 

Nutritional Information (Per Serving = 1 Cutlet)
Calories:  330
Protein:  38g
Carbs:  20g
Fat:  10g (3g = Sat.)
Fiber:  2g