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| Meals On Wheels Recipes | | | | | Chicken Picadillo | | Serve this in a whole-wheat tortilla or with a whole grain roll or brown rice.
- 1 pound skinless, boneless chicken breasts
- 1 teaspoon ground cumin
- ¾ cup salsa, thick and chunky
- ½ teaspoon chopped garlic
- 1 medium onion, sliced
- 1 medium green pepper, sliced
Cut chicken into 1 inch strips. Sprinkle with cumin.
Spray skillet with nonstick cooking spray. Stir-fry chicken until tender and no longer pink. Add salsa, garlic, onion and green pepper. Cover and simmer for 10 minutes or until vegetables are tender.
Makes 4 servings
| | | Chicken Tortillas Casserole | | This is a popular dish to take to potlucks. It is also a good way to use leftover chicken or turkey. Serve it with salsa.
- 2 cans (10.75 ounces each) low-fat, condensed cream of chicken soup
- 1 can of water
- 1 can (7 ounces) diced green chiles
- 1/4 cup dried or 1 cup fresh minced onion
- 1 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 9 whole wheat tortillas (8-inch), cut into 1 inch strips
- 4 cups cooked and cubed chicken or turkey
- 1 cup (4 ounces) grated, reduced-fat cheddar cheese
Preheat oven to 350 degrees. Spray a 9-inch by 13-inch baking pan with nonstick cooking spray. Combine soup with water. Add the next four ingredients and set aside.
Place 1/3 of the tortilla strips in the pan. Top with ½ the chicken, 1/3 of the soup mixture. Repeat layering with 1/3 of the tortilla strips, remaining chicken, 1/3 soup mixture, remaining tortillas, and remaining soup mixture. Bake uncovered for 35-40 minutes. Top with cheese and bake another 5 minutes.
Makes 10 servings.
| | | Mandarin Orange Cake | |
- 1 cup unbleached all-purpose flour
- ½ cup granulated sugar
- 1 teaspoon baking soda
- 1/2 teaspoon salt (optional)
- 1/4 cup egg substitute (equal to one egg)
- 2 tablespoons canola oil
- 1 teaspoon vanilla extract
- 1 can (11 ounces) mandarin oranges, in juice, drained
Preheat oven to 350 degrees. Mix the first flour ingredients in a medium bowl.
Combine the remaining ingredients, mashing the oranges. Combine with the dry ingredients and mix well. Pour into an 8-inch baking pan that has been sprayed with nonstick cooking spray.
Bake for 30-35 minutes.
Makes 9 servings.
| | | Mediterranean Breakfast Quinoa | |
- 1/4 cup chopped raw almonds
- 1 teaspoon ground cinnamon
- 1 cup quinoa
- 2 cups milk
- 1 teaspoon sea salt
- 1 teaspoon vanilla extract
- 2 tablespoons honey
- 2 dried pitted dates, finely chopped
- 5 dried apricots, finely chopped
1. Toast the almonds in a skillet over medium heat until just golden, 3 to 5 minutes; set aside.
2. Heat the cinnamon and quinoa together in a saucepan over medium heat until warmed through. Add the milk and sea salt to the saucepan and stir; bring the mixture to a boil, reduce heat to low, place a cover on the saucepan, and allow to cook at a simmer for 15 minutes. Stir the vanilla, honey, dates, apricots, and about half the almonds into the quinoa mixture. Top with the remaining almonds to serve.
| | | Orzo Salad | |
- 1 lb. orzo pasta
- 1/3 cup olive oil
- ½ cup red wine vinegar
- 3 Tbsps. freshly squeezed lemon juice
- 1-1/2 tsps. salt
- 2 tsps. honey
- 2 tsps. dried oregano
- 2 cups Kalamata olives, chopped
- 1 pint grape tomatoes, halved
- 1 large red onion, finely diced
- ½ cup Italian flat-leaf parsley, finely chopped
- 1 English cucumber, chopped
- 1 orange bell pepper, chopped
Prepare orzo according to package directions. While pasta is cooking, combine olive oil, vinegar, lemon juice, salt, honey and oregano in a large bowl. Whisk to combine. When pasta is done, drain and add to the olive oil and vinegar mixture. Allow mixture to cool.
When cool, stir in olives, tomatoes, onion, parsley, cucumber and bell pepper. Serve at room temperature or chilled. Serves 6-8.
| | | Strawberry Oatmeal Breakfast Smoothie | |
- 1 cup soy milk
- 1/2 cup rolled oats
- 1 banana, broken into chunks
- 14 frozen strawberries
- 1/2 teaspoon vanilla extract
- 1 and 1/2 teaspoons white sugar
In a blender, combine soy milk, oats, banana and strawberries. Add vanilla and sugar if desired. Blend until smooth. Pour into glasses and serve. | | | Stuffed Fish Fillets | | Serve with reduced-fat cheese sauce. You can also add cooked shrimp to the sauce just before serving.
- ½ cup chopped onion
- ½ cup chopped celery
- ¾ cup fat-free chicken broth
- 3 cups (3 ounces) packaged unseasoned stuffing mix (cube type)
- 1/4 teaspoon dried thyme
- 1/4 teaspoon dried sage
- 1 pound fish fillets, such as a filet of sole
- paprika optional
Preheat oven to 350 degrees. In a medium saucepan, combine onion, celery, and broth. Simmer, covered, on low until vegetables are soft. Add stuffing and seasonings. Mix well until blended.
Place a heaping tablespoon of stuffing on each fish fillet. Roll the fillet around the stuffing, and place seam side down in an 8” by 8” pan that has been sprayed with nonstick cooking spray. Sprinkle with paprika.
Bake for 20 minutes or until fish flakes easily with fork.
Makes 4 servings
Carb Servings: 1
Nutrient Analysis:
Calories 197
Total fat 2g
Saturated fat 0g
Cholesterol 60mg
Sodium 281mg
Total carbohydrate 19g
Dietary fiber 1g
Sugars 1g
Protein 26g
| | | Turkey Rotini Salad | | This main dish salad can be served as is or on a bed of lettuce. Use leftover turkey or chicken in this recipe.
- 4 ounces rotini noodles, corkscrew shape (1 ½ cups uncooked)
- ¾ cup broccoli florets
- ¾ cup sliced carrots
- 1 ½ cups cooked and cubed turkey breast
- 3 tablespoons fat-free or reduced-fat Italian or ranch style dressing
Cook pasta according to package directions, omitting salt and oil. Drain and cool.
Add vegetables and turkey. Toss with dressing.
Makes 5 servings (each serving one cup)
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