Re: Favorite meal?

[Guest guest]

Hi Betsy,

Here are some of my favorite SBD recipes that I had this past couple

weeks:

==

Black Bean and Chicken Chili

l lb. skinless, boneless chicken, cubed

Non-stick spray

1 med. onion, chopped

16 oz, can black beans, undrained

16 oz. can kidney beans, undrained

1 med. shredded carrot

5 oz frozen green beans

1 can diced tomatoes, undrained

1 can vegetable broth

2 tsp Chili powder

Shredded low fat cheese

Scallions

1 cup cooked brown rice (optional)

In large Dutch oven, saute chicken over medium heat.

Remove and cook onion in non-stick spray (or margarine such as smart

balance) over low heat until tender, stirring occasionally.

Add remaining ingredients.

Bring to a boil, reduce heat and simmer uncovered about 25 minutes,

stirring occasionally.

Top with chopped scallions and shredded lowfat cheese

===

Turkey Meatball Soup

1 lb. ground turkey

1 clove minced garlic

¼ cup Parmesan cheese

1 eggbeater

1 can diced tomatoes

1 can turkey or chicken broth

2 cups water

1 onion

1 bag baby spinach, stems chopped off

1 bell pepper

Make meatballs with ground turkey, garlic, onion powder cheese and

eggbeater. Brown meatballs. Add diced tomatoes, onion, chicken broth

and water. Cook for 30 minutes.

Add bag of baby spinach. Cook for 30 more minutes. Sprinkle Parmesan

on top when served, if desired.

===

Chicken with lemon Dijon cream sauce

4 Boneless Chicken Breasts

2 tbsp margarine

1 tbsp lemon juice

1 tbsp Dijon mustard

½ cup fat-free half and half (or cream) (can add more if needed)

Heat oil in pan

Sprinkle chicken with salt and pepper

Saute in oil until done

Remove from pan

Make sauce in pan (see below)

Return chicken to pan, reheat and cover with sauce

Sauce:

Melt margarine

Add lemon juice and Dijon mustard and mix in

Stir in FF Half & Half slowly til right consistency

===

Barley Bake

INGREDIENTS:

• 1/4 cup margarine

• 1 medium onion, diced

• 1 cup uncooked pearl barley

• 2 green onions, thinly sliced

• 1/2 cup sliced fresh mushrooms

• 1/2 cup chopped fresh parsley

• 1/4 teaspoon salt

• 1/8 teaspoon pepper

• 2 (14.5 ounce) cans vegetable broth

DIRECTIONS:

1. Preheat oven to 350 degrees F (175 degrees C).

2. Melt margarine in a skillet over medium-high heat. Stir in

onion and barley. Cook and stir until barley is lightly browned. Mix

in green onions, mushrooms, and parsley. Season with salt and pepper.

Transfer the mixture to a 2 quart casserole dish, and stir in the

vegetable broth.

3. Bake 1 hour and 15 minutes in the preheated oven, or until

liquid has been absorbed and barley is tender.

======

Brussels Sprouts Bake (Can be made with Broccoli instead)

1 lb Brussels sprouts, cut in half

2 tsp nontrans fat margarine

1/4 cup chopped onion

1/2 cup chopped celery

1/4 cup mushrooms chopped

1/2 cup veggie broth

1 tsp italian seasonings

1/2 cup parmesan cheese

Preheat oven to 350. Place Brussels sprouts in steamer for 4-5 min.

til

just tender. Drain, keep warm. Melt marg. in nonstick skillet over

medium heat. Saute onions, celery, and mushrooms, 4-5 more min.

Stir in stock and seasonings, salt, and pepper; simmer 2 min. stir

in broccoli. Transfer mixture to a baking dish sprayed with Pam.

Top with parm cheese and bake 15 min.

Serves 6

=======

CAULIFLOWER PILAF

20 ounces fresh cauliflower, 1 medium

4 green onions, sliced

1/2 pound mushrooms, sliced

1 tablespoon oil

3/4 cup chicken broth, pref. low sodium

1/2 teaspoon garlic powder

¼ tsp black pepper

1 tablespoon fresh parsley, chopped

Grate the cauliflower on a hand grater or with the grating disk of a

food processor. I recommend using a food processor. In a very large

skillet, sauté the green onions and mushrooms in the oil just until

tender. Season with pepper and garlic powder while cooking. Add the

grated cauliflower and the broth. Bring to a boil, turn down heat to

about medium, and cook uncovered until broth has evaporated and

cauliflower starts to brown slightly. Stir often. Season to taste and

stir in parsley.

Makes 8-10 servings

====

Brown Rice Stuffing

1 cup brown rice

1 cup chicken broth (low sodium, if possible)

2 cups water

3 ribs celery, chopped

1 large onion, chopped

1 clove garlic, minced

1 ½ tsp poultry seasoning

1 tsp. olive oil

Cook rice in microwave in water and broth 25 minute in covered

casserole. Should still be liquid in bottom of casserole (if not, add

more water).

Saute vegetables together in olive oil til brown.

Add vegetables and poultry seasoning to rice.

Microwave, with cover on, til done, about 10 minutes. Rice should be

soft, not hard. If not done, add more water and cook 5-10 minutes

longer.

ann

>

> Ok...so changing the subject here. I'm starting to get into a rut

(making the same meals over and over) which usually spells disaster

for me. So tell me....what was your favorite SBD meal from the last

week? Have you tried anything new and interesting lately? Give me

your most unusual veggie preparation (preferably that turned out

great!).

>

> Betsy

>

>