How to make chicken Parmesan pasta, black beans and rice and more recipes
Chicken and parmesan pasta bake
Makes 6 servings
Preparation time: 15 minutes
Cooking time: 40 minutes plus pasta
12 ounce orecchiette pasta
2 tablespoons of olive oil
1 pound of ground chicken
1 chopped onion
4 cloves of garlic, chopped
1 tablespoon of dried Italian seasoning
3/4 teaspoon of coarse salt
1 (28 oz) can of diced tomatoes
1 bay leaf
1 cup of grated mozzarella cheese
1/4 cup grated parmesan cheese
1/4 cup finely chopped fresh parsley
Cooking orecchiette according to package instructions. Heat the oil in a deep, straight pan over medium heat. Crumble the chicken; Cook for 5 minutes or until they are no longer pink. Add onion, garlic, Italian seasoning and salt. Cooking, stirring often, 5 minutes or until softened. Add tomatoes and bay leaf; bring to a boil. Simmer, stirring occasionally, for 30 minutes or until reduced. Throw the cooked pasta with the tomato mixture. transfer into a 9 x 13 inch baking dish coated with cooking spray. Mix the mozzarella with the parmesan and parsley and sprinkle over the pasta. Fry for 5 minutes or until the cheese is melted and lightly browned.
Per serving: 386 calories, 26 grams of protein, 8 grams of fat (19% calories from fat), 1.7 grams of saturated fat, 52 grams of carbohydrates, 51 milligrams of cholesterol, 574 milligrams of sodium, 4 grams of fiber.
Carbohydrate number: 3.5.
Black beans and rice
Makes 4 servings
Preparation time: 15 minutes
Cooking time: about 50 minutes
1 1/4 cups of uncooked brown rice
1 medium onion, chopped
1 medium green pepper, chopped
2 medium-sized carrots, chopped
1 cup of orange juice
2 teaspoons of paprika
1 teaspoon of ground coriander
1/4 to 1/2 teaspoon of crushed red pepper
2 cloves of garlic, chopped
1 (14.5 oz) can dice fire-fried tomatoes with liquid
1 (15 ounce) can of reduced sodium black beans, rinsed
Low-fat sour cream for garnish
Lime wedges for garnish
Boil rice according to instructions without salt. In a 2 liter sauce pan, bring the onion, paprika, carrots, juice, paprika, coriander, crushed red pepper, garlic and tomatoes to a boil. Reduce the heat, cover and simmer for about 45 minutes or stir occasionally until thickened. Take off the stove. Stir in beans. In the blender or food processor, blend 1 cup of the mixture until smooth. Stir the mixed mixture into the bean mixture in the pan. Cook on medium heat for 3 minutes or until hot. Serve over rice; Garnish with sour cream. If desired, sprinkle with additional paprika. Serve with lime wedges.
Note: If you have a hand blender, use that instead of a blender or food processor to make cleaning up easier.
Per serving: 411 calories, 14 grams of protein, 2 grams of fat (5% calories from fat), 0.4 grams of saturated fat, 86 grams of carbohydrates, no cholesterol, 287 milligrams of sodium, 11 grams of fiber.
Carbohydrate number: 5.5.
Veracruz fire-roasted tomato prawns
Makes 4 servings
Preparation time: 10 minutes plus cleaning shrimp
Cooking time: about 12 minutes
1 tablespoon of olive oil
1 pound uncooked medium shrimp, deveined and tails removed
1/4 cup sliced green onions
1 fresh jalapeno pepper, pitted and finely chopped
1 teaspoon orange peel (only orange part)
1/2 teaspoon dried thyme
1 (14.5 oz) can fire roasted tomato cubes with liquid
In a big one Non-stick pan, heat oil. Add prawns; Cook for 3 minutes or until opaque. To put on a plate; keep warm. Add onions and jalapeno; Cook for 2 minutes. Add orange peel and thyme; Cook for 1 minute. Stir in tomatoes; bring to a boil. Reduce heat to low; Simmer uncovered for about 4 minutes, stirring occasionally. Add prawns; Cook for another 2 minutes or until it is heated through.
Per serving: 146 calories, 17 grams of protein, 5 grams of fat (28% calories from fat), 0.6 grams of saturated fat, 10 grams of carbohydrates, 143 milligrams of cholesterol, 510 milligrams of sodium, 2 grams of fiber.
Carbohydrate number: 0.5.
Italian fried pork tenderloin
Heating stove up to 375 degrees. In a small bowl (with the back of a spoon), crush 1 teaspoon of olive oil, 1/2 teaspoon of coarse salt, 1/2 teaspoon of crushed fennel seeds, 1/4 teaspoon of pepper and 1 chopped clove of garlic. Rub over 2 pork tenderloins (about 3/4 to 1 pound each). Bake on a grill coated with cooking spray in a shallow frying pan. Bake for 30 to 35 minutes or until the internal temperature reaches 150 degrees. Take out of the oven Tent with foil and let stand for 10 minutes. Slice pork and garnish each plate with orange slices if desired.
Spread 1 tablespoon Pesto on each of the 8 slices of Italian bread. Top 4 slices of bread with sliced pork and sliced provolone cheese; Top with the rest of the bread. Brush the outside of the bread with cooking spray. Grill on medium height in a nonstick pan or panini pan until brown on each side.
Heat preserves condensed tomato soup (thinly with water if desired) with 1/4 teaspoon each of garlic powder, Italian spices and pepper; Add a packet of pre-cooked meatballs (defrost them first if they are frozen). Divide under Heldenbrötchen or other sandwich rolls and top with shredded mozzarella. Fry until the cheese has melted.