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MAMA_HAWK SparkPoints: (0)
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3/7/09 11:02 A

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Pastitsio (Greek Lasagna) ***

Serving Size: 10

***SAUCE***
1 teaspoon olive oil
1 cup chopped onion
1 1/2 pounds turkey breast, boneless and skinless -- ground
1 teaspoon Wyler's Sodium Free Chicken instant Bouillon
1 1/2 cups water
6 ounces tomato paste
3/4 teaspoon cinnamon
3/4 teaspoon nutmeg
3 3/8 teaspoons allspice
1/2 teaspoon oregano -- Greek oregano if possible
1/2 teaspoon black pepper
salt -- to taste

***CREAM SAUCE***
2 cups cottage cheese, low-fat
1 1/2 cups evaporated skim milk
1 cup water
1 teaspoon Wyler's Sodium Free Chicken instant Bouillon
2 tablespoons all-purpose flour
1/2 cup Asiago Cheese -- grated
salt and pepper -- to taste

***PASTA***
16 ounces whole wheat macaroni, elbow
salt and pepper -- to taste


MEAT SAUCE: Heat oil over med heat; add onions & sauté until soft, about 5 minutes.

Add ground meat & cook, breaking it up, until no longer pink. Drain off fat. Add water, chicken bouillon, tomato paste, spices, salt and pepper. Simmer, covered, on low, stirring occasionally. If sauce becomes too thick, just add a little water at a time.

Taste and adjust seasonings. (I prefer more seasonings and sometimes add a bit of cayenne to boost the flavors because this is so low-fat.)

CREAM SAUCE: Combine the chicken bouillon and water and set aside. Put in refrigerator to become cold. Puree cot cheese in food processor until smooth; set aside.

In med saucepan, combine evaporated milk and 1/4 cup stock. Heat over medium heat until milk is scalded.

In a small bowl, whisk together flour and remaining bouillon. Stir into hot milk and cook, stirring constantly until thickened.
stock.

Remove from heat and whisk in pureed cottage cheese and grated cheese. Season to taste with salt and pepper.

To prevent skin from forming, place plastic wrap or wax paper directly on surface; set aside.

PASTA: cook al dente 8-minutes. Drain & return to pot.

ASSEMBLY: preheat oven to 350 degrees F.

Spray a 9 x 13 inch baking dish with PAM.

Spread 1/2 of pasta on bottom. Top w/ 1/3 cream sauce.

Spoon on all of meat sauce, spreading evenly.

Add another 1/3 cream sauce. Top with remaining pasta and remaining cream sauce. Sprinkle w/ remaining 2T grated cheese.

Bake 40-50 minutes until bubbling.

NOTE: You can make this recipe ahead and refrigerate overnight. This also freezes well.
-

Per Serving: 353 Calories; 4g Fat (9.9% calories from fat); 34g Protein; 47g Carbohydrate; 5g Dietary Fiber; 51mg Cholesterol; 471mg Sodium.

Exchanges: 2 1/2 Grain (Starch); 3 Lean Meat; 1 Vegetable; 1/2 Non-Fat Milk; 1/2 Fat.


Sherry


One step at a time.

To quote Jimmy Valvano
NEVER GIVE UP, NEVER GIVE UP

Leader = HELTHY RECIPE ROOM

Co-leader = COOKING MADE EASY



 current weight: 279.9 
 
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USEDTOBETHIN216's Photo USEDTOBETHIN216 Posts: 190
3/7/09 7:53 A

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mama hawk - thank you for the gyro burgers recipe as I love gyros and appreciate you providing the low fat version. Cant wait to try it. I tried the Cedars brand Tzatziki dip.- Great taste, just watch the serving size.

She who laughs at herself never runs out of things to laugh at!

May your life be filled with relaxing sunsets, cool drinks, and sand between your toes!


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3/6/09 4:45 P

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Karen, kalamata olives go good with almost anything. Make a nice change.

Sherry


One step at a time.

To quote Jimmy Valvano
NEVER GIVE UP, NEVER GIVE UP

Leader = HELTHY RECIPE ROOM

Co-leader = COOKING MADE EASY



 current weight: 279.9 
 
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EVER-HOPEFUL's Photo EVER-HOPEFUL SparkPoints: (142,442)
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3/6/09 11:08 A

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o.k. i have found the reciepe´s now.have just eaten the baked garlic shrimps before coming online.seved it with safron rice with flaked almonds.but the reciepe i got when ther was with olives instead of spring onions and a squirt of lemon juice before serving otherwise is vertually the same.

FBI AGENT(detective) in the BLC challenge

if at first you don´´t succeed,try try again.

heaviest weight-330lbs
start weight sp-270.4lbs
goal weight-155lbs

if i was worth my weight in gold i would be a millionair.my riches are measured by other standards and are worth far more than any gold.

we cant become what we need by remaining what we are.

Fear less, hope more; Eat less, chew more; Whine less, breathe more; Talk less, say more; Love mo


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3/6/09 9:46 A

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KALAMATA OLIVE CHICKEN ***

Serving Size: 4
Categories : 20 carbs or less, Chicken, Lemon, Main Dish, Olives,

4 skinless boneless chicken breast halves
2 teaspoons olive oil
1/2 cup orzo
1/3 cup kalamata olives
2 cups water
1 1/2 teaspoons Wyler's Sodium Free Chicken instant Boullion
1 teaspoon Greek Seasoning Blend -- see recipe below
1/2 lemon -- cut in wedges
1 tablespoon lemon juice
1 teaspoon oregano

Dissolve the instant chicken bullion with warm water and set aside

Preheat oven to 400 degree F. In a 4-quart Dutch oven, brown chicken in hot oil over medium-high heat for 5 minutes, turning once. Stir in orzo, olives, the chicken bouillon mixture, lemon wedges, lemon juice and Greek seasoning, Cover; bake for 35 minutes or until chicken is tender and no longer pink. (170 degree F).


Per Serving: 289 Calories; 9g Fat (29.8% calories from fat); 30g Protein; 19g Carbohydrate; 1g Dietary Fiber; 68mg Cholesterol; 396mg Sodium.

Exchanges: 1 Grain Starch); 4 Lean Meat; 0 Fruit; 1 1/2 Fat.



Greek Seasoning Blend ***

Serving Size: 10

2 teaspoons dried oregano
1 1/2 teaspoons onion powder
1 1/2 teaspoons garlic powder
1 teaspoon cornstarch
1 teaspoon black pepper
1 teaspoon Wyler's Sodium Free Chicken instant Boullion
1 teaspoon dried parsley
1/2 teaspoon cinnamon
1/2 teaspoon nutmeg

SERVING SIZE: 1 teaspoon (more if desired)


Combine all ingredients in a small bowl and mix well.

Transfer to an airtight container. Store in a cool, dark place.

Use within 3 months.


Per Serving: 7 Calories; trace Fat (10.3% calories from fat); trace Protein; 2g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 1mg Sodium.


Sherry


One step at a time.

To quote Jimmy Valvano
NEVER GIVE UP, NEVER GIVE UP

Leader = HELTHY RECIPE ROOM

Co-leader = COOKING MADE EASY



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3/6/09 9:46 A

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Greek Lemon and Orzo Soup

Serving Size: 8

8 cups water
6 teaspoons Wyler's Sodium Free Chicken instant bouillon -- More if desired
1/4 piece lemon peel
1 lemon -- juiced
1 bay leaf
pinch saffron powder -- (for color)
1/2 cup orzo
2 large eggs
3 egg yolks
2 drops tabasco sauce
1/4 cup flat leaf parsley -- chopped
black pepper -- to taste

In a soup pot, bring the broth, lemon peel, bay leaf and saffron to a boil. Stir in the orzo and boil for 5 minutes. Cover, remove the pan from the heat and let the orzo steep for 5 minutes. Discard the lemon peel and bay leaf.

In a bowl, whisk the eggs and egg yolks, lemon juice and hot sauce. Whisk in 1/2 cup soup to temper the eggs, then, whisk the egg mixture into the soup. Cook on low heat, whisking, for 5 minutes. Stir in the parsley; season with salt and pepper. Serve with pita chips.

Per Serving: 93 Calories; 3g Fat (33.3% calories from fat); 4g Protein; 11g Carbohydrate; trace Dietary Fiber; 133mg Cholesterol; 29mg Sodium.

Exchanges: 1/2 Grain (Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat.


Sherry


One step at a time.

To quote Jimmy Valvano
NEVER GIVE UP, NEVER GIVE UP

Leader = HELTHY RECIPE ROOM

Co-leader = COOKING MADE EASY



 current weight: 279.9 
 
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3/6/09 9:45 A

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LOW FAT MOUSSAKA ***

Recipe By : Sherry G.
Serving Size: 8
Categories : 15 Carbs or less, Cheese, Eggplant, Onions,
WW Points -- 4


3 medium eggplants
PAM -- olive oil flavored is best
2 1/2 teaspoons onion powder
2 1/2 teaspoons paprika
1 cup chopped onion
2 cloves garlic -- minced
1 1/2 pounds turkey breast -- ground
3 bay leaves
3 teaspoons tomato paste
1/2 teaspoon pepper
1/8 teaspoon nutmeg
1 1/2 teaspoons thyme
1 cup tomato juice -- or V8
1/3 cup panko -- or bread crumbs
2 egg whites

***SAUCE***
4 teaspoons Smart Balance -- melted
2 tablespoons flour
1 1/4 cups skim milk
salt and pepper -- taste
pinch nutmeg
3 tablespoons grated parmesan cheese

Preheat oven to 375 degrees F,

Peel and cut the eggplants crosswise in 3/4" thick slices. Sprinkle each side with onion powder and paprika.

Line a large baking sheet with foil and spray with PAM. Place the eggplant on the baking sheet and bake for 30 minutes. Set the eggplant aside and reduce the
oven temperature to 325 degrees F.. (If desired, spray the eggplant quickly with Olive oil cooking spray)

Heat a 12" skillet over med. heat and add onions, garlic and ground turkey. Cook till onions are soft. (if desired, spray the skillet with olive oil cooking spray)

Add the bay leaves, tomato paste, pepper, nutmeg, and thyme. Sauté, stirring frequently, until the meat it totally cooked. Remove from heat and remove bay
leaves.

In a small pot, heat the juice, (can also use tomato sauce) to a simmer. Remove from heat, stir in the panko or bread crumbs, and let sit for 15 minutes.

In another bowl, beat egg whites until stiff.

Add the bread crumb mixture and egg whites to the meat and set aside.

To make the white sauce, in a skillet heat the Smart Balance over low heat. Sprinkle the flour into the melted margarine, stirring to incorporate. (to make a roux)
Slowly add the milk, and, using a whisk, stir continually until the sauce thickens and has no lumps. Season with salt, nutmeg, pepper and cheese. Cook for 1 minutes more and remove from heat.

To assemble the dish, layer half the eggplant slices on the bottom of a bake and serve dish about 10X12". Top with meat mixture, then cover with the remaining eggplant slices.

Pour the sauce on top and bake, uncovered, for about 30 minutes.


Per Serving: 229 Calories; 7g Fat (25.6% calories from fat); 23g Protein; 21g Carbohydrate; 6g Dietary Fiber; 52mg Cholesterol; 254mg Sodium.

Exchanges: 1/2 Grain (Starch); 2 1/2 Lean Meat; 2 1/2 Vegetable; 0 Non-Fat Milk; 0 Fat.


Sherry


One step at a time.

To quote Jimmy Valvano
NEVER GIVE UP, NEVER GIVE UP

Leader = HELTHY RECIPE ROOM

Co-leader = COOKING MADE EASY



 current weight: 279.9 
 
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3/6/09 9:44 A

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Baked shrimps with garlic and spring onions

Serving Size: 6
2 pounds shrimp -- cleaned, keep tail shell on
4 spring onions -- chopped
4 cloves garlic
1 1/2 tablespoons olive oil
1/2 cup chopped parsley
1/2 cup chicken broth
salt and pepper -- to taste

Whiz in a blender the oil and the garlic.

Add parsley and spring onions and whiz again.

Finally pour the chicken broth into the mixture and stir.

Place the shrimps in a medium size baking pan.

Add salt and pepper and pour the oil and garlic mixture on top of them.

Bake for 15 - 20 minutes in oven preheated to 425 Degrees F. (220 C.) until shrimps take a golden color.

Serve hot and pour remaining sauce on top of them.


Per Serving: 201 Calories; 6g Fat (28.4% calories from fat); 31g Protein; 3g Carbohydrate; trace Dietary Fiber; 230mg Cholesterol; 292mg Sodium.

Exchanges: 4 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat.


Sherry


One step at a time.

To quote Jimmy Valvano
NEVER GIVE UP, NEVER GIVE UP

Leader = HELTHY RECIPE ROOM

Co-leader = COOKING MADE EASY



 current weight: 279.9 
 
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MAMA_HAWK SparkPoints: (0)
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3/6/09 9:44 A

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You can use the Greek Seasoning posted earlier this week with the Kalamata Olive Chicken in place of the seasonings called for in this recipe.


Gyros Burgers

Serving Size : 4

1/2 pound turkey breast, boneless and skinless -- ground
1/2 pound ground lamb
1/2 onion -- grated
2 cloves garlic -- minced
3 tablespoons bread crumbs
1/2 teaspoon dried savory
1/2 teaspoon allspice
1/2 teaspoon coriander
pinch salt
pinch pepper
pinch cumin

Dice turkey breast and place in food processor. Pulse until it is coarsely ground. Add ground lamb and remaining ingredients. Completely combine ingredients. Mixture will start becoming stiff. This is when you are finished mixing.

Wet hands and form into 4 patties.

Heat a griddle, out door grill or heavy skillet over medium heat. Cook about 6 minutes on each side.

Cook patties for 5 to 7 minutes on each side, or until cooked through.

NOTE: THIS IS GREAT SERVED IN A PITA WITH TZATZIKI SAUCE.


Per Serving: 251 Calories; 14g Fat (51.4% calories from fat); 24g Protein; 5g Carbohydrate; trace Dietary Fiber; 77mg Cholesterol; 106mg Sodium.

Exchanges: 1/2 Grain (Starch); 3 Lean Meat; 1/2 Vegetable; 2 Fat.

Sherry


One step at a time.

To quote Jimmy Valvano
NEVER GIVE UP, NEVER GIVE UP

Leader = HELTHY RECIPE ROOM

Co-leader = COOKING MADE EASY



 current weight: 279.9 
 
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