Sirloin and Asparagus in Orange Sauce

The original version of this recipe called for green beans so you can use those in place of the asparagus if you prefer.  This would also be delicious served over rice.

One large orange should give you the right amount of peel and juice.

 2 tablespoons Splenda

1 tablespoon grated orange peel

3/4 pound sirloin steak, trimmed and cut into thin slices

1 tablespoon canola oil

3 cups fresh asparagus, trimmed and cut into 1" pieces

2 tablespoons water

1 teaspoon corn starch

1 teaspoon ground ginger

1/8 teaspoon pepper

1/4 cup low sodium soy sauce

3 tablespoons orange juice

1. Toss sliced steak with orange peel and Splenda.  Set aside.
2. Put the asparagus and water in a microwave safe dish.  Cover and cook on high 3 minutes or until crisp-tender.
3. Combine corn starch, ginger, pepper, soy sauce and water.  Set aside.
4. Pour canola oil in a non-stick skillet over med-high heat.  When hot, add steak and cook 3-5 minutes or until browned.  Add asparagus and cook another 3 minutes, stirring often.
5. Pour in corn starch mixture and bring to a boil, stirring constantly.  Cook and stir one minute.

Nutrition Facts from Calorie Count

Nutrition Facts

Serving Size 233 g

Amount Per Serving

Calories  259 Calories from Fat  81

% Daily Value*

Total Fat  8.9g 14%

Saturated Fat  2.4g 12%

Trans Fat  0.0g

Cholesterol  76mg 25%

Sodium  590mg 25%

Total Carbohydrates  14.0g 5%

Dietary Fiber  2.5g 10%

Sugars  9.2g

Protein  29.0g

Vitamin A 16% • Vitamin C 23% Calcium 4% • Iron 30%

Nutrition Grade A

Tuscan Skillet Supper

I love this meal - it's so flavorful.  In the interest of full disclosure though, I have to tell you that two out of three kids wouldn't eat it.  Rich did eat it, but he wasn't happy about it.

Cretins.

You could easily make this a vegetarian dish by leaving out the chicken or subbing in some firm tofu.  The nutrition facts are for four servings, but those servings are pretty small for a main dish.  I would say 2-3 is more realistic.

6 ounces boneless, skinless chicken breast cooked and cubed 

1 cup chopped zucchini or broccoli

1/2 cup onion, diced 

1/2 cup red bell pepper, diced

1 teaspoon oregano

2 cloves garlic, minced

1 cup tomato, diced

15 ounce can cannelini or navy beans, drained

1 cup chopped fresh spinach

2 ounces mozzarella cheese, shredded

1/2 teaspoon salt

1/8 teaspoon pepper

Heat one teaspoon olive oil in a large, nonstick skillet over medium-high heat.  Add chicken, zucchini or broccoli, onion, pepper, oregano and garlic.  Saute 2 minutes.

Stir in tomato and beans; cook 2 more minutes.

Add spinach, salt and pepper and cook one minute or until spinach wilts.  Stir in cheese.

Nutrition Facts

Serving Size 258 g

Amount Per Serving

Calories  262 Calories from Fat  46

% Daily Value*

Total Fat  5.1g 8%

Saturated Fat  2.4g 12%

Cholesterol  44mg 15%

Sodium  890mg 37%

Total Carbohydrates  28.3g 9%

Dietary Fiber  7.3g 29%

Sugars  2.9g

Protein  26.5g

Vitamin A 32% • Vitamin C 73% Calcium 19% • Iron 18%

Nutrition Grade A

Spaghetti Pie

This is a satisfying dinner my whole family will eat.  Well, except I leave out the onion and pepper.  And the girls pick out the sausage.  But they'll eat it!

Six Servings

6 ounces whole what spaghetti

1 large egg

1/3 cup grated parmesan cheese

12 ounces turkey Italian sausage

1/2 cup chopped onion

1/4 cup chopped green bell pepper

8 ounces canned tomatoes, diced, undrained

6 ounces tomato paste

1 teaspoon oregano

1/2 teaspoon basil

1 cup fat free ricotta cheese

1/2 cup shredded mozzarella cheese

Preheat oven to 350.  Cook spaghetti according to package directions.  Drain and return to pan.  Stir in the egg and Parmesan cheese.  Press the spaghetti in a pie crust prepped with non-stick cooking spray and press it down to look like a pie crust.  Set aside.

In a nonstick skillet, cook the turkey sausage with the onion and green pepper, breaking up the sausage until brown.  Drain and rinse with hot water.  Place in a saucepan.  Stir in the tomatoes, tomato paste, oregano, basil and garlic salt.  Heat thoroughly.  

Spread the ricotta over the spaghetti.  Top with the meat mixture.  Bake uncovered for 20 minutes.  Sprinkle with the mozzarella and bake 5 minutes more.

Nutrition Facts from Calorie Count

Nutrition Facts

Serving Size 230 g

Amount Per Serving

Calories  323 Calories from Fat  90

% Daily Value*

Total Fat  10.0g 15%

Saturated Fat  4.0g 20%

Cholesterol  90mg 30%

Sodium  572mg 24%

Total Carbohydrates  34.4g 11%

Dietary Fiber  2.0g 8%

Sugars  6.5g

Protein  25.0g

Vitamin A 22% • Vitamin C 28% Calcium 26% • Iron 18%

Nutrition Grade B

* Based on a 2000 calorie diet

Mediterranean Chicken Sandwiches

I like to have this chicken mixture on hand in the fridge to throw a sandwich together for a quick lunch.  If you don't have dried mint, dried basil works well as a substitute.

1 pound boneless, skinless chicken breast

2 medium tomatoes, seeded and diced

1/2 cup sweet onion, diced

3/4 cup cucumber, seeded and diced

2 Tablespoons cider vinegar

1 Tablespoon olive oil

1 teaspoon dried oregano

1/2 teaspoon dried mint flakes

1/4 teaspoon salt

3 Whole Wheat Pita Bread

6 lettuce leaves

Cut chicken into one inch pieces.  In a nonstick skillet, cook for 5 minutes or until no longer pink.  Remove from skillet; cool.

In a bowl, combine the chicken, tomatoes, cucumber and onion.  Drizzle with vinegar and oil.  Add spices and mix well.

Cover and refrigerate for at least one hour.  

Cut pita bread into halves.  Line halves with lettuce and fill with chicken mixture using slotted spoon.

Nutrition Facts from Calorie Count

Nutrition Facts

Serving Size 181 g

Amount Per Serving

Calories  240 Calories from Fat  55

% Daily Value*

Total Fat  6.1g 9%

Saturated Fat  1.3g 7%

Trans Fat  0.0g

Cholesterol  64mg 21%

Sodium  275mg 11%

Total Carbohydrates  18.2g 6%

Dietary Fiber  3.4g 13%

Sugars  1.8g

Protein  27.6g

Vitamin A 8% • Vitamin C 11% Calcium 3% • Iron 6%

Nutrition Grade B

* Based on a 2000 calorie diet

Brown Rice Salad

When I kick in to the whole “healthy eating” thing, this is one of my favorite recipes. It makes a fabulous lunch to take to work and a couple days in the fridge only makes it taste better.  Nutrition Facts from Calorie Count.

3 cups cooked brown rice

3 cups boneless, skinless chicken breast - grilled and cubed

2 medium Granny Smith apples, diced

1 medium sweet red pepper, diced

2  whole celery ribs, finely chopped

2/3 cup chopped green onions

1/2 cup chopped pecans

1/4 cup cider vinegar

2 Tablespoons olive oil

1 Tablespoons lemon juice

In a large bowl, combine the first eight ingredients. In a jar with a tight fitting lid, combine the rest with 1 tsp salt and 1/4 tsp pepper. Shake well. Pour over the rice mixture and toss to coat. Serve immediately or refrigerate.

12 servings 

Nutrition Facts

Serving Size 151 g

Amount Per Serving

Calories  304 Calories from Fat  73

% Daily Value*

Total Fat  8.1g 12%

Saturated Fat  1.2g 6%

Trans Fat  0.0g

Cholesterol  30mg 10%

Sodium  38mg 2%

Total Carbohydrates  42.7g 14%

Dietary Fiber  3.3g 13%

Sugars  4.1g

Protein  15.3g

Vitamin A 8% • Vitamin C 28% Calcium 3% • Iron 8%

Nutrition Grade A-

* Based on a 2000 calorie diet