Yosemite Chicken Stew and Dumplings
Skinless chicken is the basis of this delicious stew with cornmeal dumplings
made with low-fat milk.
For the stew:
For the cornmeal dumplings:
For the stew:
1. Place chicken, onion, carrot, celery, salt, pepper, cloves, bay leaf, and water into a
large saucepan. Heat to boiling; cover and reduce heat to simmer. Cook about
½ hour or until chicken is tender.
2. Remove chicken and vegetables from broth. Strain broth.
3. Skim fat from broth; measure and, if necessary, add water to make 3 cups of liquid.
4. Mix cornstarch with 1 cup cooled broth by shaking vigorously in a jar with a
tight-fitting lid.
5. Pour into saucepan with remaining broth; cook, stirring constantly, until mixture
comes to a boil and is thickened.
6. Add basil, peas, and reserved vegetables to sauce; stir to combine.
7. Add chicken and heat slowly to boiling while preparing cornmeal dumplings.
For the dumplings:
1. Sift together cornmeal, flour, baking powder, and salt into a large mixing bowl.
2. Mix together milk and oil. Add milk mixture all at once to dry ingredients; stir just
enough to moisten flour and to evenly distribute liquid. Dough will be soft.
3. Drop by full tablespoons on top of braised meat or stew. Cover tightly; heat to
boiling. Reduce heat (do not lift cover) to simmering and steam about 20 minutes.
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Turkey Patties
1. Mix ground turkey, bread crumbs, egg, onions, and mustard in large bowl. Shape
into four patties, about ½-inch thick.
2. Melt margarine in large skillet over low heat. Add patties and cook, turning once
to brown other side. Cook until golden brown outside and white inside, about
10 minutes. Remove from skillet and place on plate.
3. Add chicken broth to skillet, and boil over high heat until slightly thickened,
about 1-2 minutes. Pour sauce over patties.
4. Serve on buns.
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Turkey Stir-Fry
1. Combine chicken bouillon cube and hot water to make broth; stir until dissolved.
2. Combine broth, soy sauce, and cornstarch in small bowl. Set aside.
3. Heat oil in skillet over high heat. Add garlic and turkey. Cook, stirring, until turkey
is thoroughly cooked and no longer pink in color.
4. Add carrots, zucchini, onion, and water to cooked turkey. Cover and cook,
stirring occasionally, until vegetables are tender-crisp, about 5 minutes. Uncover;
bring turkey mixture to boil. Cook until almost all liquid has evaporated.
5. Stir in cornstarch mixture. Bring to boil, stirring constantly until thickened.
Note: Serve over steamed rice.
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Spaghetti with Turkey Meat Sauce
Using non-stick cooking spray, ground turkey, and no added salt helps to make
this classic dish heart-healthy.
1. Spray a large skillet with non-stick spray coating. Preheat over high heat.
2. Add turkey; cook, stirring occasionally, for 5 minutes. Drain fat and discard.
3. Stir in tomatoes with their juice, green pepper, onion, garlic, oregano, and black
pepper. Bring to a boil; reduce heat. Simmer covered for 15 minutes, stirring occasionally.
Remove cover; simmer for 15 minutes more. (If you like a creamier sauce,
give sauce a whirl in your blender or food processor.)
4. Meanwhile, cook spaghetti in unsalted water. Drain well.
5. Serve sauce over spaghetti.
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Turkey Meatloaf
Here’s a healthier version of an old diner favorite.
1. Combine all ingredients and mix well.
2. Bake in loaf pan at 350º F or to internal temperature of 165º F for 25 minutes.
3. Cut into 5 slices and serve.
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Turkey Stuffed Cabbage
This hearty entrée uses half ground turkey and half lean ground beef and no
added salt for a lower in fat and salt taste treat.
1. Rinse and core cabbage. Carefully remove 10 outer leaves, place in saucepan,
and cover with boiling water. Simmer 5 minutes. Remove and drain cooked
cabbage leaves on paper towels.
2. Shred ½ cup of raw cabbage and set aside.
3. Brown ground beef and turkey and minced onion in skillet. Drain fat.
4. Place cooked and drained meat mixture, bread crumbs, water, and pepper into
mixing bowl.
5. Drain tomatoes, reserving liquid, and add ½ cup of tomato juice from can to meat
mixture. Mix well; then place ¼ cup of filling on each parboiled, drained cabbage
leaf. Place folded side down in skillet.
6. Add tomatoes, sliced onion, water, shredded cabbage, and carrot. Cover and
simmer about 1 hour (or until cabbage is tender), basting occasionally.
7. Remove cabbage rolls to serving platter; keep warm.
8. Mix lemon juice, brown sugar, and cornstarch together in small bowl. Add to
vegetables and liquid in skillet, and cook, stirring occasionally, until thickened
and clear. Serve over cabbage rolls.
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Baked Salmon Dijon
1. Whisk sour cream, dill, onion, mustard, and lemon juice in small bowl to blend.
2. Preheat oven to 400° F. Lightly oil baking sheet with cooking spray.
3. Place salmon, skin side down, on prepared sheet. Sprinkle with garlic powder and
pepper, then spread with the sauce.
4. Bake salmon until just opaque in center, about 20 minutes.
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Baked Trout Olé
Bake fish with only a small amount of oil.
1. Preheat oven to 350º F.
2. Rinse fish and pat dry. Place into baking dish.
3. In a separate dish, mix remaining ingredients together and pour over fish.
4. Bake for 15-20 minutes or until fork-tender.
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Scallop Kabobs
These colorful skewers contain scallops, which are naturally low in total and
saturated fat.
1. Parboil green peppers for 2 minutes.
2. Alternately thread first three ingredients on skewers.
3. Combine next five ingredients.
4. Brush kabobs with wine, oil, and lemon mixture; place on grill (or under broiler).
5. Grill 15 minutes, turning and basting frequently.
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Spicy Baked Fish
1. Preheat oven to 350° F. Spray a casserole dish with cooking oil spray.
2. Wash and dry fish. Place in dish. Mix oil and seasoning, and drizzle over fish.
3. Bake uncovered for 15 minutes or until fish flakes with fork. Cut into four pieces.
Serve with rice.
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Catfish Stew and Rice
*Reduce the sodium by using low- or no-added-sodium canned tomatoes.
1. Peel potatoes and cut into quarters.
2. In large pot, combine potatoes, tomatoes and their juice, onion, clam juice, water,
and garlic. Bring to boil and reduce heat. Cook covered over medium-low heat for
10 minutes.
3. Add cabbage and return to boil. Reduce heat. Cook covered over medium-low
heat for 5 minutes, stirring occasionally.
4. Meanwhile, cut fillets into 2-inch lengths. Coat with Chili and Spice Seasoning.
5. Add fish to vegetables. Reduce
heat and simmer covered
for 5 minutes or until fish
flakes easily with fork.
6. Serve in soup plates.
Garnish with sliced green
onion, if desired. Serve with
scoop of hot cooked rice.
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Mediterranean Baked Fish
This dish is baked and flavored with a Mediterranean-style tomato, onion, and
garlic sauce to make it lower in fat and salt.
1. Heat oil in large non-stick skillet. Add onion, and sauté over moderate heat
5 minutes or until soft.
2. Add all remaining ingredients except fish.
3. Stir well and simmer
30 minutes, uncovered.
4. Arrange fish in a 10- by
6-inch baking dish; cover
with sauce.
5. Bake, uncovered, at 375º F
about 15 minutes or until
fish flakes easily.
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Mouth-Watering Oven-Fried Fish
For variety, try this heart-healthy fish recipe with any kind of fish.
1. Preheat oven to 475° F.
2. Wipe fillets with lemon juice and pat dry.
3. Combine milk, hot pepper sauce, and garlic.
4. Combine pepper, salt, and onion powder with cornflake crumbs and place onto
a plate.
5. Let fillets sit in milk briefly. Remove and coat fillets on both sides with
seasoned crumbs. Let stand briefly until coating sticks to each side of fish.
6. Arrange on lightly oiled shallow
baking dish.
7. Bake 20 minutes on middle
rack without turning.
8. Cut into six pieces. Serve
with fresh lemon.
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Frittata Primavera
1. Heat 1 teaspoon of the oil in a skillet and cook the onion 2 or 3 minutes or until soft.
2. Add the garlic and cook 1 minute more.
3. Stir in the asparagus, artichoke hearts, peas, basil, and pepper, and cook,
stirring occasionally until tender but still slightly crisp, 3-5 minutes. Set aside.
4. Preheat the broiler.
5. Beat the egg substitute or eggs with the yogurt and another pinch of pepper.
6. Heat the remaining oil in a heavy-bottom skillet. Pour in the egg mixture and
cook until just set on the bottom but still wet on the top, 1 minute.
7. Scatter the vegetables over the top and set into the oven to finish cooking,
2 minutes.
8. Dust the top with the Parmesan cheese, cut into wedges, and serve.
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Classic Macaroni and Cheese
Low-fat cheese and skim milk help to make this favorite dish heart-healthy.
1. Cook macaroni according to directions. (Do not add salt to the cooking water.)
Drain and set aside.
2. Spray a casserole dish with non-stick cooking oil spray. Preheat oven to 350° F.
3. Lightly spray saucepan with non-stick cooking oil spray.
4. Add onions to saucepan and sauté for about 3 minutes.
5. In another bowl, combine macaroni, onions, and the remaining ingredients and
mix thoroughly.
6. Transfer mixture into casserole dish.
7. Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving.
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Parmesan Rice and Pasta Pilaf
After the pasta and onion are sautéed, the oil is drained to minimize the fat
content of this interesting pilaf.
1. In a large skillet, heat oil. Sauté vermicelli and onion until golden brown, about
2-4 minutes over medium-high heat. Drain off oil.
2. Add rice, stock, water, pepper, and bay leaf. Cover and simmer 15-20 minutes.
Fluff with fork. Cover and let stand 5-20 minutes. Remove bay leaf.
3. Sprinkle with Parmesan cheese and serve immediately.
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Summer Vegetable Spaghetti
This lively vegetarian pasta dish contains no added fat or oil, is low in cholesterol,
and is good hot or cold.
1. Combine first 10 ingredients in large saucepan; cook for 10 minutes, then stir in
tomato paste. Cover and cook gently, 15 minutes, stirring occasionally until
vegetables are tender.
2. Cook spaghetti in unsalted water according to package directions.
3. Spoon sauce over drained hot
spaghetti and sprinkle
Parmesan cheese over top.
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Vegetarian Spaghetti Sauce
1. In a medium skillet, heat oil. Sauté onions, garlic, and zucchini in oil for
5 minutes on medium heat.
2. Add remaining ingredients and simmer covered for 45 minutes.
Serve over spaghetti.
*To reduce sodium, use a 6 oz can of no-salt-added tomato paste.
New sodium content for each serving is 260 mg.
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Italian Vegetable Bake
This colorful low-sodium cholesterol-free vegetable baked dish is prepared
without any added fat.
1. Drain and coarsely chop tomatoes. Save liquid. Mix together tomatoes and
reserved liquid, onion, green beans, okra, green pepper, lemon juice, and herbs.
Cover and bake at 325º F for 15 minutes.
2. Mix in zucchini and eggplant, and continue baking, covered, 60-70 more minutes
or until vegetables are tender. Stir occasionally.
3. Sprinkle top with Parmesan cheese just before serving.
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Vegetable Stew
This stew is a great way to use summer vegetables in a new way.
1. Heat water and bouillon in a large pot and bring to a boil.
2. Add potatoes and carrots to the broth and simmer for 5 minutes.
3. Add the remaining ingredients except for the tomatoes, and continue cooking for
15 minutes over medium heat.
4. Remove four chunks of squash and purée in blender.
5. Return puréed mixture to pot
and let cook for 10 minutes
more.
6. Add tomatoes and cook for
another 5 minutes.
7. Remove from flame and let
sit for minutes to allow stew
to thicken.
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Zucchini Lasagna
Say, "Cheese," because this healthy version of a favorite comfort food will leave
you smiling.
1. Preheat oven to 350º F. Lightly spray 9- by 13-inch baking dish with vegetable
oil spray.
2. In small bowl, combine 1/8 cup of mozzarella and 1 tablespoon of Parmesan
cheese. Set aside.
3. In medium bowl, combine remaining mozzarella and Parmesan cheese with all
the cottage cheese. Mix well and set aside.
4. Combine tomato sauce with remaining ingredients. Spread thin layer of tomato
sauce in bottom of baking dish. Add a third of the noodles in a single layer.
Spread half of cottage cheese mixture on top. Add layer of zucchini.
5. Repeat layering. Add thin coating of sauce. Top with noodles, sauce, and reserved
cheese mixture. Cover with aluminum foil.
6. Bake for 30-40 minutes. Cool for 10-15 minutes. Cut into six portions.
*Use unsalted cottage cheese to reduce the sodium content. New sodium content
for each serving is 196 mg.
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