Sunday, March 20, 2011

Menu Planning Monday!

Pizza Casserole
Betty Crocker recipe

8 ounces uncooked wheel-shaped macaroni (about 3 1/2 cups)
1/2 pound bulk turkey Italian sausage
2 3/4 cups meatless tomato pasta sauce
1/4 cup sliced ripe olives
1 can (4 ounces) Green Giant® mushroom pieces and stems, drained
1 cup shredded fat-free or part-skim mozzarella cheese (4 ounces)

1.Heat oven to 350º. Cook macaroni as directed on package; drain. Cook sausage in skillet, stirring frequently, until no longer pink; drain.

2 Mix macaroni, sausage, pasta sauce, olives and mushrooms in 2 1/2-quart casserole.

3 Cover and bake about 30 minutes or until hot. Sprinkle with cheese. Let stand about 5 minutes or until cheese is melted.

1 Serving (1 Serving)
• Calories 410o (Calories from Fat 120),• Total Fat 14go (Saturated Fat 4 1/2g,o Trans Fat 0g),• Cholesterol 30mg;• Sodium 1040mg;• Total Carbohydrate 54go (Dietary Fiber 4g,o Sugars 10g),• Protein 18g;Percent Daily Value*: Calcium ;Exchanges:• 3 Starch;• 0 Fruit;• 1 Fat;

Fiery Fettuccine (lighter recipe)
Betty Crocker recipe

8 ounces uncooked fettuccine
1 cup evaporated fat-free milk
1 teaspoon Creole or Cajun seasoning
1 jar (7 ounces) roasted red bell peppers, drained
1/2 pound fully cooked smoked turkey sausage, cut into 1/4-inch slices
2 medium green onions, sliced (1/4 cup)

1 Cook and drain fettuccine as directed on package.

2 While fettuccine is cooking, place milk, Creole seasoning and bell peppers in blender or food processor. Cover and blend on high speed until smooth.

3 Pour pepper mixture into 12-inch skillet. Cook over medium heat, stirring occasionally, until mixture thickens. Stir in sausage; heat through but do not boil.

4 Serve sausage mixture over fettuccine. Sprinkle with onions

1 Serving (1 Serving)
Calories 330 o (Calories from Fat 65 ),• Total Fat 7 go (Saturated Fat 2 g,• Cholesterol 80 mg;• Sodium 650 mg;• Total Carbohydrate 48 go (Dietary Fiber 2 g,• Protein 21 g;Percent Daily Value*:• Calcium ;Exchanges:• 3 Starch;• 1 Vegetable;• 1 1/2 Lean Meat;

Whole Wheat Angel Hair Pasta with Sautéed Multicolored Peppers
Bethenny Frankle Recipe

• 2 cups of peppers: a combo of red, yellow and/or orange, sliced in thin strips
• ½ cup chopped onion
• 1 cup halved grape tomatoes
• 8 ounces of whole wheat angel hair
• ¼ cup fresh basil chiffonaded
• ¼ cup parsley
• 1/8 cup olive oil
• 2 teaspoon salt, 2 teaspoon black pepper
• 1 teaspoon crushed red pepper
• ¼ cup freshly grated parmesan
• large handful of baby spinach, optional

1. Bring pasta water to a boil, seasoned with salt.
2. In nonstick pan, over medium heat, saute onion and peppers in the olive oil. Season with salt and pepper.
3. When tender, add tomatoes. With tongs, remove pasta from water and add to pan. (The pasta water is good for thickening sauce.)
4. Add spinach and crushed red pepper.
5. Add more salt and pepper if necessary.
6. Top with parmesan to taste and sprinkle basil on top.
Incredibly Easy and Low-Fat Chicken, Pasta, Peppers & Onions
Bethenny Frankle Recipe

• 3 boneless, skinless chicken breasts
• 1 box whole wheat fusilli pasta
• 16 oz jar or can of favorite tomato sauce
• 1 ½ large red onions, sliced
• 1 ½ large red, orange or yellow peppers, sliced
• 2 tablespoons of Extra Virgin Olive Oil
• 1 teaspoon red pepper flakes
• 2 garlic cloves minced
• 2 ½ teaspoons of salt
• 2 ½ teaspoons of pepper
• 3 teaspoons of Italian seasoning
• 3 tablespoons of fresh chopped parsley

1. Begin by poking the chicken with a fork and adding seasoned salt and pepper on both sides, then cut the breasts into large bite sized pieces.
2. In a large non-stick skillet, heat oil over high heat and add chicken.
3. Cook chicken until lightly brown on both sides (OK if not fully cooked through).
4. Remove chicken from skillet, reduce heat to medium and in the same skillet add the onion, peppers, garlic, salt, pepper, red pepper flakes, and dried Italian seasoning. Cook until vegetables begin to soften, about 5 minutes.
5. In a separate pot, begin to boil water, lightly salted, for the pasta.
6. Add the tomato sauce to the skillet with the vegetables and add the chicken back in. Let simmer over low heat for 15 minutes.
7. Once water is boiling, add pasta, after 11 minutes, or desired tenderness, drain the pasta.
8. Add pasta to skillet with sauce.
9. Serve and garnish with the chopped parsley.
Crock Pot Minestrone Soup

• 1/2 onion, chopped
• 1 cup carrots, chopped
• 1 celery stalk, chopped
• 2 garlic cloves, minced
• 1 (28 oz) can diced tomatoes
• 1 (15 oz) can white beans, drained, rinsed (cannellini or navy)
• 3 cups fat free chicken broth (or vegetable broth for vegetarians)
• 1 oz chunk of good Parmesan cheese rind
• 1 fresh rosemary sprig
• 2 bay leaves
• 2 tbsp chopped fresh basil
• 1/4 cup chopped fresh Italian parsley leaves
• salt and fresh pepper
• 1 medium zucchini, chopped
• 2 cups chopped fresh or frozen (defrosted) spinach
• 2 cups cooked small pasta like ditalini or elbows (al dente)
• extra parmesan cheese to top (extra pts)
Rinse and drain beans. Puree beans with 1 cup of the broth in a blender.

In a crock pot, combine broth, tomatoes, pureed beans, carrots, celery, onion, garlic, herbs, Parmesan cheese rind, salt and pepper. Cover and cook on low for 6 to 8 hours.

Forty minutes before the soup is done cooking, add zucchini and spinach. Cover and cook 30 more minutes. Add cooked pasta, cook 10 minutes more. Remove bay leaves, rosemary sprig, parmesan rind and season to taste with salt and black pepper. Ladle soup into bowls and top with extra parmesan cheese.

Servings: 6 • Serving Size: 1 1/2 cups Old Points: 4 • Points+: 5
Calories: 215.7 • Fat: 0.7 g  Protein: 8.7 g  Carb: 42.0 g  Fiber: 6.7 g

Italian Herb Baked Chicken

My Recipe

Chicken breasts
Green peppers
Red onion
Italian dressing (roasted red pepper)