Category Archives: Main Dishes

Main Dishes, Pork-Sausage, Recipes

Crustless Spinach Quiche

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6-8 Servings Prep: 25 Min. Bake: 40 Min.

Ingredients

1 cup chopped onion

1 cup sliced fresh mushrooms

1 tablespoon vegetable oil

1 package (10 ounces) frozen chopped spinach, thawed and well drained

2/3 cup finely chopped fully cooked ham

5 eggs

3 cups (12 ounces) shredded Muenster or Monterey Jack cheese

1/8 teaspoon pepper

Directions

In a large skillet, saute onion and mushrooms in oil until tender. Add spinach and ham. cook and stir until the excess moisture is evaporated. Cool slightly. Beat eggs; add cheese and mix well. Stir in spinach mixture and pepper; blend well. Spread evenly into a greased 9-in. pie plate or quiche dish. Bake at 350° for 40-45 minutes or until a knife inserted near the center comes out clean. Yield: 6-8 servings.

Nutritional Facts1 serving (1 piece) equals 255 calories, 19 g fat (10 g saturated fat), 180 mg cholesterol, 482 mg sodium, 5 g carbohydrate, 2 g fiber, 17 g protein.

 

Beef, Main Dishes, Recipes

Beef Burgundy

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8 Servings Prep: 15 Min. Cook: 7 Hours

Ingredients

6 bacon strips, diced

1 boneless beef chuck roast (3 pounds), cut into 1-1/2-inch cubes

1 can (10-1/2 ounces) condensed beef broth, undiluted

1 small onion, halved and sliced

1 medium carrot, sliced

2 tablespoons butter

1 tablespoon tomato paste

2 garlic cloves, minced

3/4 teaspoon dried thyme

1/2 teaspoon salt

1/2 teaspoon pepper

1 bay leaf

1/2 pound fresh mushrooms, sliced

1/2 cup burgundy wine or beef broth

5 tablespoons all-purpose flour

2/3 cup cold water

Hot cooked noodles, optional

Directions

In a large skillet, cook bacon over medium heat until crisp. Use a slotted spoon to remove to paper towels. In the drippings, brown the beef; drain.

Place beef and bacon in a 5-qt. slow cooker, Add the broth, onion, carrot, butter, tomato paste, garlic, thyme, salt, pepper and bay leaf. Cover and cook on low for 7-8 hours or until meat is tender.

Add mushrooms and wine. Combine flour and water until smooth; gradually stir into slow cooker. Cover and cook on high for 30-45 minutes or until thickened. Discard bay leaf. Serve with noodles if desired. Yield: 8 servings.

Nutritional Facts3/4 cup equals 460 calories, 29 g fat (12 g saturated fat), 130 mg cholesterol, 663 mg sodium, 8 g carbohydrate, 1 g fiber, 37 g protein.

 

Main Dishes, Recipes, Seafood

Basil Tuna Steaks

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6 Servings Prep/Total Time: 20 Min.

Ingredients

    1. 6 tuna steaks (6 ounces each)
    2. 4-1/2 teaspoons olive oil
    3. 3 tablespoons minced fresh basil
    4. 3/4 teaspoon salt
    5. 1/4 teaspoon pepper

Directions

    1. Drizzle both sides of tuna steaks with oil. Sprinkle with the basil, salt and pepper.
    2. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill tuna, covered, over medium heat or broil 4 in. from the heat for 4-5 minutes on each side for medium-rare or until slightly pink in the center. Yield: 6 servings.

Nutritional Facts1 tuna steak equals 214 calories, 5 g fat (1 g saturated fat), 77 mg cholesterol, 358 mg sodium, trace carbohydrate, trace fiber, 40 g protein.

 

 

Main Dishes, Recipes, Seafood

Tuna Patties with Dill Sauce

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4 Servings Prep: 45 Min. Cook: 10 Min.

Ingredients

    1. 2 large parsnips, peeled and cut into 1/2-inch slices
    2. 2 egg whites, lightly beaten
    3. 1/2 cup soft bread crumbs (about 1 slice)
    4. 1/4 cup finely chopped green onions
    5. 1 tablespoon dried parsley flakes
    6. 2 teaspoons lemon juice
    7. 1/2 teaspoon grated lemon peel
    8. 1/2 teaspoon dill weed
    9. 1/4 teaspoon pepper
    10. 2 cans (6 ounces each) light water-packed tuna, drained and flaked
    11. 2 teaspoons olive oil
    12. DILL SAUCE:
    13. 1/2 cup fat-free mayonnaise
    14. 1 teaspoon lemon juice
    15. 1 teaspoon grated lemon peel
    16. 1/2 teaspoon dill weed

Directions

    1. Place parsnips in a saucepan and cover with water; bring to a boil. Reduce heat; cover and simmer for 30-35 minutes or until tender. Drain well.
    2. Place parsnips in a food processor or blender; cover and process until smooth. In a bowl, combine 1 cup pureed parsnips, egg whites, bread crumbs, onions, parsley, lemon juice and peel, dill and pepper. Add tuna and mix well. Shape into eight 1/2-in.-thick patties (patties will be soft).
    3. In a large nonstick skillet, heat oil over medium heat. Cook patties for 5-6 minutes on each side or until lightly browned. Combine the sauce ingredients in a small bowl; serve with tuna patties. Yield: 4 servings.

Nutritional Analysis:One serving (2 patties with 2 tablespoons sauce) equals 211 calories, 3 g fat (trace saturated fat), 55 mg cholesterol, 635 mg sodium, 16 g carbohydrate, 2 g fiber, 26 g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1/2 fat.

 

 

Main Dishes, Pork-Sausage, Recipes

Pork Schnitzel

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2 Servings Prep/Total Time: 25 Min.

Ingredients

    1. 2 pork cutlets (about 5 ounces each)
    2. 2 tablespoons all-purpose flour
    3. 1/4 teaspoon seasoned salt
    4. 1/8 teaspoon pepper
    5. 1 egg
    6. 2 tablespoons milk
    7. 1/4 cup dry bread crumbs
    8. 1/4 teaspoon paprika
    9. 1 to 2 tablespoons vegetable oil
    10. SAUCE:
    11. 2/3 cup chicken broth, divided
    12. 1-1/2 teaspoons all-purpose flour
    13. 3 tablespoons sour cream
    14. 1/8 teaspoon dill weed
    15. Salt and pepper to taste

Directions

    1. Flatten meat to 1/2-in. thickness. In a shallow dish, combine the flour, seasoned salt and pepper. In another shallow bowl, combine egg and milk. Place bread crumbs and paprika in a third shallow dish. Coat meat with flour; dip in egg mixture, then coat with crumb mixture. Let stand for 5 minutes.
    2. In a large skillet, cook pork in oil for 2 minutes on each side or until browned. Remove and keep warm. Stir 1/3 cup broth into a skillet, scraping browned bits. In a bowl, combine flour and remaining broth until smooth. Stir into skillet. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Reduce heat; stir in the sour cream, dill, salt and pepper; heat through. Serve with cutlets. Yield: 2 servings.

Nutritional Facts1 serving (1 each) equals 341 calories, 19 g fat (6 g saturated fat), 157 mg cholesterol, 687 mg sodium, 20 g carbohydrate, 1 g fiber, 21 g protein

 

 

 

Chicken-Turkey, Main Dishes, Recipes

Honey Mustard Chicken

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4 Servings Prep/Total Time: 30 Min

Ingredients

    1. 4 boneless skinless chicken breast halves (4 ounces each)
    2. 1 jar (12 ounces) chicken gravy
    3. 4 teaspoons Dijon mustard
    4. 2 to 3 teaspoons honey
    5. Hot cooked rice, optional

Directions

    1. In a large skillet coated with cooking spray, cook chicken over medium-high heat for 5 minutes on each side. Combine the gravy, mustard and honey; pour over chicken. Bring to a boil. Reduce heat; cover and simmer for 8-12 minutes or until chicken juices run clear. Serve with rice if desired. Yield: 4 servings.

Nutritional Facts1 serving (prepared with fat-free gravy and 2 teaspoons honey; calculated without rice) equals 165 calories, 2 g fat (trace saturated fat), 72 mg cholesterol, 717 mg sodium, 7 g carbohydrate, trace fiber, 28 g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch.

 

Beef, Main Dishes, Recipes

Marinated Eye Of Round Roast

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8-10 Servings Prep: 10 Min. + Marinating Cook: 55 Min. + standing

Ingredients

    1. 1 cup soy sauce
    2. 3/4 cup beef broth
    3. 1/2 cup olive oil
    4. 2 tablespoons red wine vinegar
    5. 4 to 5 garlic cloves, minced
    6. 1 teaspoon coarsely ground pepper
    7. 1 teaspoon dried thyme
    8. 1/2 teaspoon salt
    9. 1/2 teaspoon hot pepper sauce
    10. 1 bay leaf
    11. 1 beef eye of round roast (3-1/2 to 4 pounds)

Directions

    1. In a bowl, combine the first nine ingredients; mix well. Cover and refrigerate 1 cup for basting. Pour remaining marinade into a large resealable plastic bag; add bay leaf and roast. Seal bag and turn to coat; refrigerate overnight.
    2. Drain and discard marinade and bay leaf. Place roast on a rack in a shallow roasting pan. Bake, uncovered, at 425° for 55-60 minutes or until meat reaches desired doneness (for medium-rare a meat thermometer should read 145°; medium, 160°; well-done, 170°), basting often with reserved marinade. let stand for 15 minutes before slicing. Yield: 6-8 servings.

 

Beef, Main Dishes, Recipes

Grilled Beef Tenderloins Grilled Beef Tenderloins

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2 Servings Prep: 10 Min. + Marinating Cook: 10 Min.

Ingredients

    1. 1/4 cup dry red wine
    2. 1/4 cup reduced-sodium soy sauce
    3. 1/2 teaspoon garlic powder
    4. 1/4 teaspoon ground cumin
    5. 1/4 teaspoon pepper
    6. 2 beef tenderloin steaks (6 ounces each)

Directions

    1. In a large resealable plastic bag, combine the first five ingredients. Add the steaks; seal bag and turn to coat. Refrigerate for up to 4 hours.
    2. Drain and discard marinade. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill steaks, covered, over medium heat or broil 4 in. from the heat for 4-6 minutes on each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°). Yield: 2 servings.

Nutritional Facts1 steak equals 263 calories, 10 g fat (4 g saturated fat), 75 mg cholesterol, 402 mg sodium, 1 g carbohydrate, trace fiber, 37 g protein. Diabetic Exchange: 5 lean meat.

 

Chicken-Turkey, Main Dishes, Recipes

Chicken Parmigiana Chicken Parmigiana

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3 Servings Prep: 20 Min. Cook: 30 Min.

Ingredients

    1. 1 tablespoon butter
    2. 1 teaspoon minced garlic
    3. 1/3 cup minced onion
    4. 1 (14.5 ounce) can diced tomatoes with juice
    5. 1/2 teaspoon sugar
    6. 1/4 cup heavy cream
    7. salt and pepper to taste
    8. 1/3 cup fine dry bread crumbs (for low carb use crushed pork rinds)
    9. 2 tablespoons freshly grated Parmesan cheese
    10. 1 egg, beaten
    11. 2 tablespoons milk
    12. 3 (5 ounce) skinless, boneless chicken breast halves
    13. 3 tablespoons olive oil
    14. 3/4 cup shredded Mozzarella cheese
    15. 1 tablespoon freshly grated Parmesan cheese

Directions

    1. Melt butter in a saucepan over medium heat. Stir in garlic and onion, and cook until the onion has softened and turned translucent, about 2 minutes. Pour in diced tomatoes and sugar. Increase heat to medium-high, and bring to a simmer, then reduce heat to medium-low, and continue simmering for 10 minutes, stirring occasionally. Once the sauce has simmered, stir in the cream and season to taste with salt and pepper. Simmer for an additional 3 minutes. Lower heat and keep sauce warm
    2. Stir together bread crumbs, 2 tablespoons Parmesan cheese, and dried oregano; set aside. In a small bowl, whisk together egg and 2 tablespoons milk until blended. Dip chicken breasts into the egg, then press into breadcrumb mixture to coat both sides, shaking off excess.
    3. Heat olive oil in a large skillet over medium heat. Add chicken breasts and cook on both sides until they reach an internal temperature of 160 degrees F (70 degrees C), and the bread crumb crust is golden brown, about 10 minutes.
    4. To serve, spoon sauce over chicken and top with Mozzarella and Parmesan cheeses. Let stand a few minutes until the cheese has melted from the heat of the sauce.

 

 

Main Dishes, Recipes, Seafood

Bacon-Wrapped Scallops 

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10 Servings Prep/Total Time: 25 Min.

Ingredients

    1. 20 fresh baby spinach leaves
    2. 10 uncooked sea scallops, halved
    3. 10 bacon strips, halved widthwise
    4. Lemon Wedges

Directions

    1. Fold a spinach leaf around each scallop half. Wrap bacon over spinach and secure with a toothpick. Place on baking sheet or broiler pan.
    2. Broil 3-4 in. from the heat for 6 minutes on each side or until bacon is crisp. Remove toothpick. Squeeze lemon over each. Serve immediately. Yield: 20 appetizers.

Nutritional Facts1 serving (2 each) equals 145 calories, 13 g fat (5 g saturated fat), 20 mg cholesterol, 206 mg sodium, 2 g carbohydrate, 1 g fiber, 5 g protein.