* Exported from MasterCook *
Asparagus Salsa
This is an incredibly good recipe and a real different take on salsa. It is wonderful on fish or chicken or just eaten as a side.
Serving Size : 9
Amount Measure Ingredient -- Preparation Method
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1 pound fresh asparagus -- trimmed and cut into 1/2" pieces
1 cup tomatoes -- seeded and chopped
1/2 cup onion -- finely chopped
1 jalapeno pepper -- seeded and finely chopped
1 tablespoon fresh cilantro -- minced
1 clove garlic -- minced
1 teaspoon cider vinegar
1/4 teaspoon salt
Place asparagus in a large saucepan and add 1/2 inch water. Bring to a boil. Reduce heat; cover and simmer for 2 minutes. Drain and rinse in cold water to lock in color. In a bowl, combine the asparagus, tomatoes, onion, jalapeno, cilantro, garlic, vinegar and salt. Cover and refrigerate for at least 4 hours so the flavors marry. This is wonderful served over meat.
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Per Serving (excluding unknown items): 20 Calories; trace Fat (6.9% calories from fat); 1g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 62mg Sodium.
NOTES : Makes 9 one-third cup servings.
* Exported from MasterCook *
Chicken with Garlic Tomato Sauce
I never tire of doing different things with chicken breasts. I usually use twice the garlic and V-8 juice instead of the tomato sauce in this recipe.
Serving Size : 4
Amount Measure Ingredient -- Preparation Method
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1 pound chicken breasts, no skin, no bone, R-T-C -- 4 halves
1/4 teaspoon pepper
2 teaspoons olive oil -- divided
2 tomatoes -- seeded and chopped (plum variety)
2 cloves garlic -- minced
2 medium carrots -- halved and thinly sliced
1 cup tomato sauce -- Italian style
3/4 cup low sodium chicken broth
1/4 cup tomato paste
1 teaspoon dried rosemary -- crushed
Sprinkle both sides of chicken with pepper. In a large nonstick skillet over medium high heat, brown chicken on each side in one teaspoon oil. Remove and keep warm. In the same skillet, saute tomatoes and garlic in remaining oil for one minute. Add carrots; saute three minutes longer. Combine the tomato sauce, broth, paste and rosemary; stir into skillet. Bring to a boil. Return chicken to the pan. Reduce heat; cover and simmer for 12 minutes or until chicken juices run clear and carrots are tender.
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Per Serving (excluding unknown items): 227 Calories; 6g Fat (22.2% calories from fat); 30g Protein; 15g Carbohydrate; 3g Dietary Fiber; 69mg Cholesterol; 676mg Sodium.
* Exported from MasterCook *
Flounder and Zucchini in Foil
Serving Size : 4
This is another simple cooking in foil recipe. You can use any fish you like. I tried it with salmon and asparagus a couple of weeks ago and we really liked it. The lemon, dill, and basil are the key and you just change the fish and veggie to your liking or with whatever you have on hand.
Amount Measure Ingredient -- Preparation Method
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1 pound flounder fillets -- 4 oz each
1/4 teaspoon lemon pepper
1 medium lemon -- thinly sliced
1 medium zucchini -- cut into 1/4" slices
12 cherry tomatoes -- halved
1/4 teaspoon dill
1/4 teaspoon dried basil
For each package, place a fillet on a double thickness of foil; sprinkle with lemon pepper. Top with lemon slices, zucchini and tomatoes. Sprinkle with dill and basil. Fold foil around fish and seal. Place on a baking sheet. Bake at 425°F for 20 minutes.
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Per Serving (excluding unknown items): 125 Calories; 2g Fat (11.5% calories from fat); 23g Protein; 5g Carbohydrate; 1g Dietary Fiber; 54mg Cholesterol; 120mg Sodium.
* Exported from MasterCook *
Refried Bean Enchiladas
Serving Size : 6
I love Mexican food but it sure doesn't like me! Too many carbs and I usually feel like I have a brick in my stomach after eating Mexican dishes. This one somehow feel lighter and goes down better. I think it is the cottage cheese. When I make it, I put the cottage cheese in a food processor because I don't like the texture of just mixing it with the beans. Makes it very smooth and creamy.
Amount Measure Ingredient -- Preparation Method
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2 cups refried beans
1 cup cottage cheese, lowfat
1 1/2 cups cheddar cheese, lowfat -- shredded and divided
1 tablespoon olive oil
4 1/2 teaspoons flour
1 tablespoon chili powder
1/2 teaspoon garlic powder
1/4 teaspoon salt
1 1/2 cups water
1 teaspoon cider vinegar
1/2 teaspoon minced onion -- dried
12 flour tortillas -- 6" size
In a large bowl, combine the beans, cottage cheese and 1 cup of the cheddar; set aside. For the sauce, in a large nonstick skillet, whisk the oil, flour, chili powder, garlic powder and salt until smooth. Gradually stir in the water, vinegar and onion. Bring to a boil; cook and stir for two minutes or until thickened. Remove from the heat. Dip both sides of each tortilla into sauce. Place about 1/2 cup of the bean mixture down the center of each tortilla. Roll up and place seam side down in a baking dish coated with nonstick cooking spray. Pour remaining sauce over the top; sprinkle with remaining cheese. Cover and bake at 350°F for 25 minutes or until heated through.
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Per Serving (excluding unknown items): 666 Calories; 16g Fat (21.7% calories from fat); 30g Protein; 100g Carbohydrate; 9g Dietary Fiber; 8mg Cholesterol; 1475mg Sodium.
