Skillet beef and rice dinner
Makes 4 servings
Preparation time: 15 minutes
Cooking time: about 30 minutes
INGREDIENTS
1 1/4-pound lean ground beef or ground turkey
1 medium red bell pepper, chopped
2 cloves minced garlic
1 teaspoon chili powder
1/2 teaspoon coarse salt
1 1/2 cups unsalted beef broth
1 cup long grain white rice
10-ounce can mild diced tomatoes and green chilies, with liquid
1 tablespoon Worcestershire sauce
1 1/2 cups reduced-fat cheddar cheese
1 tablespoon chopped parsley
In a large, nonstick skillet, cook beef, bell pepper, garlic, chili powder and salt on medium-high 7 minutes or until the beef is browned and pepper is softened, stirring occasionally. Add broth, rice, diced tomatoes and green chilies and Worcestershire sauce to beef mixture and stir until well combined. Bring to a boil on medium-high. Reduce heat and simmer, covered, until the rice is tender, about 20 minutes. Remove from heat; sprinkle with cheese. Cover and let stand until cheese melts, about 3 minutes. Sprinkle with parsley and serve. (Adapted from SwirlsOfFlavor.com by Gwynn Galvin.)
Per serving: 490 calories, 48 grams protein, 15 grams fat (27% calories from fat), 8.1 grams saturated fat, 41 grams carbohydrate, 101 milligrams cholesterol, 985 milligrams sodium, 2 grams fiber.
Carb count: 3.
Roasted ratatouille
Makes 4 servings
Preparation time: 15 minutes
Cooking time: about 50 minutes
INGREDIENTS
8 to 9 cups fresh vegetables cut into chunks (such as eggplant, zucchini, red bell peppers and tomatoes)
1/4 cup extra virgin olive oil
Coarse salt and freshly ground pepper
2 or 3 sprigs fresh rosemary
5 or 6 sprigs fresh thyme
2 or 3 cloves chopped garlic
1 teaspoon balsamic vinegar
Heat oven to 375. Toss vegetables with oil and season with salt and pepper. Spread vegetables, rosemary and thyme in a single layer in large ovenproof baking dish; roast about 25 minutes. Sprinkle garlic over vegetables; mix in and continue roasting 15 to 20 minutes or until vegetables are soft and collapsed and browning around edges. Transfer to serving bowl. Cover; let vegetables steam for 4 minutes. Fold in vinegar. Serve warm or at room temperature.
Per serving: 173 calories, 2 grams protein, 14 grams fat (70% calories from fat), 2 grams saturated fat, 11 grams carbohydrate, no cholesterol, 13 milligrams sodium, 4 grams fiber.
Carb count: 0.5.
Portobello mushroom stew
Makes 4 servings
Preparation time: 20 minutes
Cooking time: less than 30 minutes
INGREDIENTS
1 large chopped onion
1 teaspoon dried or 1 tablespoon chopped fresh rosemary
2 tablespoons olive oil, divided
2 (6-ounce) packages portobello mushrooms (stems removed), sliced 1/2 inch thick
1 pound white mushrooms (stems removed), cut into 1/4-inch slices
1 (14 1/2-ounce) can undrained no-salt-added diced tomatoes
3 tablespoons no-salt-added tomato paste
2 cloves minced garlic
1 cup water
1 tablespoon dry sherry or white wine vinegar
1/2 teaspoon coarse salt and pepper to taste
1/4 teaspoon crushed red pepper
Heat a large, nonstick skillet coated with cooking spray on medium. Add onion and rosemary; cook 12 minutes or until onion is lightly browned. Remove to a medium bowl. Return skillet to stove and add 1 tablespoon oil and heat over medium heat until hot. Add portobello mushrooms and cook 7 minutes or until browned. Add portobellos to onion mixture. Repeat cooking procedure with white mushrooms and remaining 1 tablespoon oil. Return onion and mushroom mixture to pan, along with the tomatoes, tomato paste, garlic, water and vinegar; mix well. Bring to a boil; reduce heat to low and simmer 15 minutes. Season with salt and pepper to taste, and add the crushed red pepper.
Per serving: 162 calories, 7 grams protein, 8 grams fat (38% calories from fat), 1.1 grams saturated fat, 20 grams carbohydrate, no cholesterol, 277 milligrams sodium, 5 grams fiber.
Carb count: 1.5.
Grilled shrimp
Serve with herbed polenta on the side. Bring 3 cups unsalted chicken broth and 1 tablespoon olive oil to a boil over medium-high heat. Gradually whisk in 1 cup yellow cornmeal, stirring constantly. Reduce heat to low and simmer, whisking often, for 10 minutes or until polenta is thick. Remove from heat and stir in 2 tablespoons freshly grated Parmesan cheese and 1 tablespoon each finely chopped fresh flat-leaf parsley and fresh basil. Serve immediately. Add a spinach salad and baguettes.