Goulash

goulash 700x400

This recipe was on Facebook. Haven’t tried it yet but it looks good. Don’t know where it came from so I just left the credit to Paula Deen. We made some changes or additions to personalize it for our tastes. You can do the same.

60 minutes to make. Serves 6

Paul Deen’s Goulash

Ingredients:

2 lbs lean ground beef or ground turkey
2 medium yellow onions, chopped
3 cloves garlic, chopped or minced garlic equivalent
3 cups water
2 (15 oz.) cans tomato sauce (Low Sodium if possible)
2 (15 oz.) cans diced tomatoes (Low Sodium if possible)
2 tablespoons Italian seasoning (optional)
3 bay leaves (optional)
3 tbsp. soy sauce
1 tbsp. mixture of black pepper and garlic powder
1 tbsp. salt and / or sprinkles of Lawry’s Seasoning Salt
2 cups elbow macaroni or other kinds like shells for variety

Directions:

In large pot, cook ground beef over medium heat until browned, spoon off any extra grease. Add onion and garlic, sauté until transparent. Add 3 cups of water, tomato sauce, diced tomatoes, all seasonings, soy sauce, and bay leaves (if you choose to use them). Allow to simmer for 15-20 minutes. Add macaroni and allow it to simmer an additional 20 minutes or until tender. Remove bay leaves before serving.

Salsa Chicken

salsa chicken 700x400

If you are tired of turkey, here’s a simple chicken recipe. Get low sodium salsa to cut the sodium levels. We get Trader Joe’s salsa which is low in sodium, fresh, and also good. Easy to fix and easy to eat.

Salsa Chicken

 

Minutes to Prepare: 5
Minutes to Cook: 20
Number of Servings: 2

Ingredients

2 chicken breasts (skinless and boneless)
1 cup salsa (any variety)
1 cup brown rice

Directions

  1. Cook brown rice per directions on rice box.
  2. Sauté chicken breasts in a nonstick pan set on medium-high heat. Cook about 6-8 minutes on each side. Add salsa to pan and heat through.
  3. When rice is cooked, place 1/2 cup of rice on a plate and top with 1 piece of chicken and about 1/2 cup of salsa.  Makes 2 servings: 1/2 cup brown rice, 1/2 cup salsa and 1 piece of chicken. 

Calories: 309; Total Fat: 2.3 g; Cholesterol: 96 mg; Sodium: 288 mg; Total Carbs: 24.5 g; Dietary Fiber: 5.0 g; Protein: 41 g

 

Chicken and Sweet Potatoes

Recipe: Chicken and Sweet Potatoes

Summary: Combines interesting flavors to make a hearty meal.

Prep time: 20 minutes

Cook time: 60 minutes

Ingredients

  • 2 tablespoons lemon juice
  • 1 teaspoon oregano
  • 1/2 teaspoon pepper
  • Mrs. Dash Onion Medley, to taste
  • Mrs. Dash Table Blend, to taste
  • 2 tablespoons water
  • 3 medium sweet potatoes, cut into 3/4 inch chunks
  • 1  15 oz. can no sugar added tomatoes, diced
  • 1 medium onion, chopped
  • 1 cup sweet pepper mix
  • 6 skinless boneless chicken breasts

Instructions

  • Pre-heat the oven to 400° F.
  • Mix lemon juice, oregano, pepper, seasonings, and water in a small bowl.
  • Arrange sweet potatoes, tomatoes, onions, and sweet pepper mix in a 9 x 13 baking dish. Drizzle evenly with half lemon juice mixture.
  • Place chicken on top of sweet potatoes and veggies and drizzle with remaining lemon juice mixture.
  • Cover with foil and bake for 45 minutes, occasionally spooning pan juices over chicken and vegetables. Uncover and bake 15-20 minutes, or until chicken is cooked through and vegetables are tender.

Quick notes

We use Trader Joe’s sweet pepper mix.

Number of servings: 12

Calories: 172.8; Fat: 1.5; Carbohydrates: 9.9; Fiber: 2.3; Sugar: 4.2; Protein: 28.3

My rating 4 stars:  ★★★★☆

Recipe by Jack.

Chicken Enchilada

Recipe: Chicken Enchilada

Summary: A delicious Mexican style enchilada with lots of flavor. Add a side salad for a complete meal.

Prep time: 20 minutes

Cook time: 30 minutes

Ingredients

  • 2 pounds of boneless skinless chicken breast, cooked and diced
  • 1 cup enchilada sauce
  • 1 medium onion, chopped
  • 1 small can of black olives, sliced
  • 1 small can of green chiles, chopped
  • 1 cup of Mexican style cheese, shredded
  • 12 corn tortillas

Instructions

  • (For recipe to cook chicken click here)
  • Cook onions in microwave until tender.
  • Combine chicken, onions, olives, green chiles, and 1/4 cup of enchilada sauce in a medium bowl.
  • Line bottom of 10 x 12 baking dish with a small amount of enchilada sauce.
  • Dip tortilla in enchilada sauce coating both sides. Place a small amount of chicken mixture and cheese into the tortilla. Roll and place in the baking dish. Repeat for all 12 tortillas.
  • Spread the rest of the enchilada sauce evenly over the tortillas. Top with cheese and any extra chicken mixture.
  • Bake in the oven at 350° F for 15 minutes or until cheese melts and the tortillas edges are brown.

Variations

You can water sauté the onions rather than cook in microwave.

Number of servings: 6

Calories: 346; Fat: 7.6; Carbohydrates: 28.2; Fiber: 3.9; Sugar: .9; Protein: 39.8

My rating 5 stars:  ★★★★★

Recipe by Jack

Southwestern Style Chicken

Recipe: Southwestern Style Chicken

Summary: A quick and easy chicken meal. We used peas as a side but there are as many options as there are vegetables.

Prep time: 15 minutes

Ingredients

  • 1 12 oz. container of fresh salsa
  • 1 15 oz. can of black beans, drained and rinsed
  • 1 15 oz. can of corn, drained and rinsed
  • 2 skinless, boneless, chicken breasts

Instructions

  • (Cook chicken using recipe here)
  • Mix salsa, beans, and corn together.
  • Cut chicken breasts in half and divide salsa mixture of the top.
  • Heat until warm.

Number of servings (yield): 4

Calories: 240; Fat: 2.1; Carbohydrates: 22.9; Protein: 33.3

My rating 5 stars:  ★★★★★

Recipe by adapted from Dr. Fuhrman Eat For Health by Jack

Chicken Stir-fry

Recipe: Chicken Stir-fry

Summary: A nutritious combination of chicken and vegetables over brown rice.

Prep time: 10 minutes

Cook time: 30 minutes

Ingredients

  • 1 16 oz. frozen stir-fry mixed vegetables
  • 2 cups frozen broccoli florets
  • 1 cup brown rice
  • 1 boneless, skinless, chicken breast, chopped
  • 2 tablespoons low sodium soy sauce

Instructions

  • (Use this recipe to cook chicken here)
  • Steam vegetables for 25 minutes.
  • While vegetables are steaming, prepare brown rice according to package directions.
  • Combine steamed vegetables, chicken, soy sauce, and a little water in a saucepan and heat. Mix ingredients well.
  • Divide rice on plates and put stir-fry mixture on top.
  • Add additional soy sauce as desired.

Number of servings (yield): 2

Calories: 346; Fat: 2.7; Carbohydrates: 43; Fiber: 10.2; Sugar: 10.2; Protein: 38.2

My rating 5 stars:  ★★★★★

Recipe by Charlene.

Tender Chicken Breasts

Recipe: Tender Chicken Breasts

Summary: A good way to bake chicken breasts for tender results.

Prep time: 10 minutes

Cook time: 1 hour 10 minutes

Ingredients

  • 2 boneless chicken breasts

Instructions

  • Place chicken breasts in a baking dish and add water to about half-chicken depth.
  • Cover with aluminum foil.
  • Cook at 250° F for approximately 70 minutes.
  • Chicken is ready to use in your recipe.

My rating 5 stars:  ★★★★★ 1 review(s)

Recipe by Charlene.