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Wednesday, September 15, 2010

Weight Watcher's Tamale Casserole

submitted by Brooke
4 teaspoon canola oil

1 green peppar

2 red onions chopped

1 jalapeno pepper

1 pound of ground turkey

1 cup of frozen corn kernals

1 cup tomotoe sauce

3/4 tsp salt

1 tsp chili powder

2 cups of water

2/3 cup stone-ground cornmeal

1/3 cup shredded fat-free monterey jack cheese

Pecan-Crusted Turkey Tenderloin with Grilled Peach Salsa

posted by Carrie


From EatingWell: July/August 2008

Here we top pecan-crusted turkey cutlets with a mildly spicy grilled peach salsa. It's better to prepare your own turkey cutlets from a whole tenderloin than buy them precut. The precut ones often vary in size and shape, leading to different cooking times. You can also use 4 small boneless, skinless chicken breasts in place of the turkey tenderloin.

4 servings
Active Time: 1 hour
Total Time: 1 1/4 hours


Turkey Tenderloin

1 pound turkey tenderloin, cut crosswise into 4 equal portions

2 cups nonfat buttermilk, (see Tip)

2 tablespoons kosher salt

1 tablespoon sugar

1/4 cup all-purpose flour

1/4 teaspoon paprika

1/4 teaspoon freshly ground pepper

2 large egg whites

1 tablespoon Dijon mustard

1 cup fresh breadcrumbs, preferably whole-wheat (see Note)

1/2 cup finely chopped pecans

2 tablespoons canola oil,divided

Grilled Peach Salsa

1 1/4 pounds ripe peaches, (3-4 medium), halved and pitted

1 teaspoon canola oil

2 tablespoons finely chopped onion, preferably Vidalia

1 small jalapeño pepper, seeded and finely chopped

Zest and juice of 1 lime

1/4 cup coarsely chopped fresh cilantro

2 tablespoons chopped fresh mint


Place one portion of turkey at a time between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even thickness, slightly thicker than 1/4 inch.

Pour buttermilk in a large sealable plastic bag. Add salt and sugar; seal and shake to dissolve. Add the turkey and seal the bag, pressing out as much air as possible; refrigerate to marinate for 30 minutes (but no longer or it may be too salty).

Meanwhile, prepare salsa: Preheat grill to medium. Brush cut sides of peaches with oil. Grill the peaches until softened and browned in spots, 3 to 5 minutes per side. Let cool. Chop the peaches into 1/4-inch pieces and place in a medium bowl. Add onion, jalapeño, lime zest and juice, cilantro and mint.

Preheat oven to 350°F. Place a wire rack on a rimmed baking sheet.

Remove the turkey from the marinade (discard marinade) and thoroughly dry with paper towels. Combine flour, paprika and pepper in a shallow dish. Beat egg whites and mustard in a second shallow dish. Combine breadcrumbs and pecans in a third shallow dish. Dredge each cutlet in the flour mixture, shaking off excess. Then, dip both sides in the egg mixture, allowing excess to drip back into the dish to ensure a very thin coating. Then, dredge both sides in the breadcrumb mixture, pressing the crumbs onto each piece to evenly coat.

Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Place half the turkey gently in the pan without crowding; cook until golden brown, 1 to 2 minutes per side. Transfer to the wire rack on the baking sheet. Wipe out the pan and repeat with the remaining oil and turkey, adjusting the heat as necessary to prevent burning. Transfer the baking sheet to the oven. Bake until an instant-read thermometer inserted into the center of a cutlet registers 165°F, 12 to 15 minutes. Serve the turkey with the salsa.


Per serving : 474 Calories; 22 g Fat; 2 g Sat; 11 g Mono; 45 mg Cholesterol; 40 g Carbohydrates; 37 g Protein; 6 g Fiber; 390 mg Sodium; 368 mg Potassium

2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 fruit, 4 lean meat, 3 fat

Tips & Notes

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Note: We like Ian's brand of whole-wheat dry breadcrumbs labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. To make your own, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. Spread on a baking sheet and bake at 250°F until crispy, about 15 minutes. One slice of fresh bread makes about 1/3 cup dry crumbs. Or use prepared coarse dry breadcrumbs.

Bacon-Cheeseburger-style Chicken

Submitted by Kate

6 Chicken Cutlets, browned

¼ C. Teriyaki

½ C. Ranch

½ lb. Chopped Turkey Bacon, cooked

½ C. Low Fat 2% Cheddar Cheese

Preheat oven to 350 degrees F (175 degrees C). In a large skillet, heat oil & butter over medium-high heat. Add chicken breasts, and saute 4 to 5 minutes each side, until lightly browned. Place browned chicken breasts in a 9×13 inch baking dish. Cover with teriyaki sauce and dressing. Sprinkle with cheese and top with bacon bits. Bake for 25 to 35 minutes, or until chicken is no longer pink and juices run clear. I’ll prepare this ready to put in the oven.

Spinach Manicotti Freezer Recipe

submitted by Leigh

(I could add a little chicken or ground turkey for more filler. I will make the

sauce and have in separate bag.)

1 8-oz package manicotti shells

1 10-0z frozen chopped spinach

1 16-oz ricotta cheese (reduced fat if desired)

1 egg white, beaten

1/2 cup mozzarella cheese, grated

1 tsp olive oil

1 cup chopped tomatoes

1/2 tsp minced garlic (or one clove fresh garlic)

1 medium onion, chopped

1/4 tsp nutmeg

Cook the manicotti shells according to the package directions. Drain and set


Thaw & cook frozen spinach according to instructions. Drain well and squeeze out

excess liquid (using paper towels makes this easier!)

In a small bowl, combine mozza, ricotta, egg white, nutmeg (and salt and pepper

to taste, if desired). Stuff mixture into shells. Place in 9x12 baking dish.


Prepare after freezing: Defrost spinach manicotti. In a frypan, heat olive oil.

Saute onion, garlic, and tomatoes until heated through and onions are cooked,

about five minutes. Pour on top of manicotti. Bake in preheated 350F oven for 40

minutes or until done.

Saturday, September 11, 2010

Chicken Breast Stuffed with Bacon & Feta

(Carrie's Inspiration for Aug. Meal Swap...)

1 tub TJ’s Crumbled Feta Cheese

1 package TJ’s Uncured Bacon, cooked and crumbled

6 TJ’s Boneless, Skinless Chicken Breasts, pounded flat

Toothpicks or kitchen twine (or whatever you can find in your kitchen drawer)

1 tbsp TJ’s Extra Virgin Olive Oil

1 tsp (each) TJ’s Dried Oregano, Dried Basil

1 can (28 oz.) TJ’s Diced Tomatoes & Juice From Can

Combine feta and bacon in a mixing bowl. Place ¼ cup of the cheese/bacon mixture on the center of each

chicken breast. Fold breast over to enclose mixture; fasten with a toothpick or kitchen twine. Heat a large

sauté pan and add oil. Heat oil to medium and add stuffed breasts; turn breasts while cooking to brown on

all sides. Add tomatoes and seasoning to pan. Lower heat to a simmer; cook about 15 – 20 minutes or until

chicken reaches an internal temperature of 165º. Place chicken on a serving platter (remove toothpicks or

twine) and spoon tomato sauce over.

Serves: 5-6

Cooking Time: 20-30 minutes

TJ’s 2008

Friday, September 3, 2010

Guilt-Free Lasagna

submitted by Michelle


9 lasagna noodles

1 tablespoon olive oil

1 medium onion, chopped

3 cloves garlic, minced

3 medium zucchini, sliced

1 medium eggplant, sliced

2 (28 oz.) cans crushed tomatoes

1 (6 oz.) can tomato paste

1 teaspoon dried basil

1 teaspoon dried parsley

1 teaspoon dried oregano

1/2 teaspoon salt

1/2 teaspoon black pepper

16 ounces part-skim ricotta cheese

1/2 cup grated Parmesan cheese

1 cup grated mozzarella cheese


1. Prepare the lasagna noodles according to directions. When cooked through, set aside on paper towels to dry.

2. Sauté the onions and garlic in the olive oil over medium heat. Add the sliced mushrooms, zucchini and eggplant, and cook until tender. Mix in the crushed tomatoes and tomato paste. Season with spices. Simmer for five to 10 minutes.

3. In a small bowl mix together the ricotta and Parmesan cheeses.

4. Evenly coat the bottom of a 9-inch by 13-inch baking dish with about a half cup of the sauce. Remove another half-cup of the sauce and set aside.

5. To assemble the lasagna: Top the sauce in the baking dish with an even layer of noodles, cutting to fit the pan if necessary. Spread half of the cheese mixture over the lasagna noodles. Then layer with half of the remaining sauce mixture. Repeat.

6. Top the final layer of noodles with the reserved half-cup of sauce. Sprinkle with grated mozzarella cheese.

7. Cover with tin foil and bake in a 350°F oven for 30 minutes. Uncover and bake for an additional 20 minutes until the cheese has browned.

Serves: 9