Monday, September 16, 2013

5 Healthy Home Cooked Meals Your Family Will Love

Slow Cooked Salsa Chicken-157 calories per serving. Serves 6.


    4 boneless, skinless chicken breasts 1 cup salsa 1 package reduced sodium taco seasoning 1 can reduced fat cream of mushroom soup (condensed) 1/2 cup reduced fat sour cream
Add chicken to slow cooker.
Sprinkle taco seasoning over chicken.
Pour salsa and soup over chicken.
Cook on low for 6 to 8 hours.
Remove from heat and stir in sour cream.
Serve with rice.
You may use half the packet of taco seasoning (I have started doing this to reduce sodium content myself)
Some slow cookers cook faster than others. Mine is a true slow cooker (have had it over 10 years.) The newer ones cook a bit faster and you may have to adjust your cooking time based on that!
I get many emails asking how much a serving is. I don't think I have ever measured it sorry! I just know that five people eat and I usually have one serving left over.
Lemon Garlic Tilapia- 128 calories per serving. Serves 4.

Lemon Garlic Tilapia- 128 calories per serving. Serves 4.

    4 Tilapia fillets 1 tbsp olive oil 1 tbsp Country Crock Shed's Spread Juice of 1 lemon 1 tsp garlic salt 1 tsp dried parsley flakes Dash of salt Cayenne pepper to taste
Preheat oven to 400.
Spray a baking dish with non-stick cooking spray.
Melt butter in microwave.
Add olive oil, lemon juice, garlic powder, salt and parsley and sautee for a few minutes.
Pour over tilapia fillets in baking pan.
Sprinkle some cayenne pepper on top of fish.
Bake in preheated oven for about 13 minutes, and broil for an additional 2-3 minutes.
Caribbean Chicken-186 calories per serving. Serves 6.

1 pound skinned and boned chicken breasts, cut into bite size pieces
2 cups pineapple tidbits, drained, reserve ¼ cup pineapple juice
1 cup chopped green pepper
1 cup water
1 tablespoon cornstarch
2 tablespoons cider vinegar
2 tablespoons brown sugar
1/8 teaspoon dried garlic powder
1/8 teaspoon dried ginger
1 medium diced banana
1/4 cup slivered almonds
1 cup uncooked brown rice
1. In a large sauce pan cook rice according to package directions.
2. In a large skillet sprayed with vegetable cooking spray, sauté chicken for 5 minutes until tender. Stir in pineapple and green pepper.
3. In a small bowl combine the 1/4 cup reserved pineapple juice, water, cornstarch, vinegar, brown sugar, garlic, and ginger. Stir well.
4. Pour mixture into chicken mixture. Mix well to combine. Continue cooking for 5 minutes or until mixture thickens, stirring often.
5. Fold in banana and almonds. Heat through.
6. Prepare brown rice according to package directions.
7. Serve over cooked brown rice.
Tuna and White Bean Salad. 216 calories per serving. Serves 4.

    2 cans chunk light tuna in water, drained 1 can White Beans (canelli) may substitue chick peas, drained 1 red bell pepper, diced 1/4 cup red onion diced 1 tbsp olive oil
1. Mix ingredients and chill in the refrigerator for at least 4 hours.
2. Serve on a bed of greens.
Curried Mango Pork Chops. 280 per serving. 4 servings.

    4 boneless pork chops, 3/4-inch thick 2 teaspoons curry powder 1/4 teaspoon seasoned salt 2 teaspoons vegetable oil 4 sliced green onions 1/4 cup raisins 1/3 cup chicken broth 1 teaspoon cornstarch 1 fresh mango, peeled, seeded and diced 2 tablespoons flaked coconut 
Season chops with curry powder and seasoned salt. Heat oil in large skillet over medium-high heat. Brown chops on both sides, turning once, for a total of 7-8 minutes. Remove chops from pan, reserve. In small bowl stir cornstarch well into chicken broth. Add onions, raisins, and chicken broth mixture into skillet; cook and stir until slightly thickened. Return chops to pan; heat through. Serve chops garnished with mango and coconut.

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