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.

Homemade Vegetable Pasta Sauce

Recipe: Homemade Vegetable Pasta Sauce

Summary: Nutritious, savory, and quick pasta sauce. Just add whole grain pasta.

Prep time: 15 minutes

Cook time: 30 minutes

Ingredients

  • 2 tablespoons olive oil
  • 1 onion diced
  • 2 teaspoons crushed garlic
  • dash red pepper flakes
  • 1 cup medium zucchini diced
  • 1 cup broccoli florets
  • 1/2 teaspoon salt
  • dash black pepper
  • 2 cans low sodium diced tomatoes
  • 10 fresh basil leaves chopped
  • splash of parmesan grated cheese
  • 8 ounces of whole grain pasta

Instructions

  • Sauté onions in olive oil 2-3 minutes.
  • Add garlic, red pepper flakes, zucchini, broccoli, salt, and pepper and sauté for 3-5 minutes.
  • Add tomatoes and simmer for 5 minutes.
  • Add basil and simmer for 10-15 minutes.

Number of servings: 4

Notes: Fix pasta per box instructions. Use 2 ounces pasta of your choice per serving. Fix only what you are going to use immediately. You could also put it over brown rice or any other type of grains.

Calories include 2 ounces of pasta.

Calories: 330.5; Fat: 8.4; Carbohydrates: 56.9; Fiber: 11.5; Sugar: 10.5; Protein: 10

My rating 4 stars:  ★★★★☆

Recipe adapted from Kaiser.

 

Slow Cooker Southwest 2 Bean Chicken

Recipe: Slow Cooker Southwest 2 Bean Chicken

Summary: Recipe from Gracious Pantry which is easy to prepare.

Prep time: 15 minutes

Cook time: 6 hours

Ingredients

  • 4 raw boneless, skinless chicken breasts
  • 1 (15 oz.) can kidney beans (rinsed and drained)
  • 1 (15 oz.) can black beans (rinsed and drained)
  • 1 (28 oz.) can low sodium diced tomatoes in juice
  • 1 (15 oz.) can corn
  • 1 (12 oz.) jar of salsa – no sugar added

Instructions

  • Place the chicken breasts on the bottom of your slow cooker. Pour the tomatoes and salsa over that and then layer on the beans and corn.
  • Cook on low for 5-7 hours or untill the chicken falls apart when stirred.

Quick notes

Original recipe had pinto beans. I have a hard time finding pinto beans without added sugar so I used kidney beans. But you can substitute any kind of bean.

Number of servings:10 at 1 cup

Calories: 292; Fat: 5; Carbohydrates: 33; Fiber: 9; Sugar: 3; Protein: 30

My rating 4 stars:  ★★★★☆

Recipe by Gracious Pantry http://www.thegraciouspantry.com/clean-eating-slow-cooker-southwestern-2-bean-chicken/

Char’s Crock-pot Chicken

Recipe: Char’s Crock-pot Chicken

Summary: Easy and quick recipe for tossing in the crock-pot.

Prep time: 15 minutes

Cook time: 6 hours

Ingredients

  • 4 boneless chicken breasts, cut in halves
  • 1 onion diced
  • 1 2/3 cups of pepper mix such as Trader Joe’s Melange a Trois
  • 2 cans diced low sodium tomatoes
  • 3 zucchini, sliced
  • 1/2 teaspoon oregano
  • 1/4 teaspoon thyme
  • 1/4 teaspoon cumin
  • 1/2 teaspoon chili

Instructions

  • Combine all the ingredients in the crock-pot.
  • Cook for 6 hour on low.
  • Serve on brown rice or Whole Wheat pasta

Variations

Use any kind of vegetable you want or have on hand. Use chili powder to taste.

Number of servings: 6

Calories: 241; Fat: 2; Carbohydrates: 13.3; Fiber: 4.5; Sugar: 6.8; Protein: 38.2

My rating 5 stars:  ★★★★★

Recipe by Charlene.

Turkey with Red Potatoes

Recipe: Turkey with Red Potatoes

Summary: Delicious use of red potatoes. Add a veggie for a complete meal. Shown with asparagus.

Prep time: 15 minutes

Cook time: 30 minutes

Ingredients

  • 2 pounds of lean ground turkey
  • 5 medium red potatoes, diced
  • 2 medium onions, finely chopped
  • 1 tablespoon minced garlic
  • 1/4 teaspoon paprika
  • ground black pepper to taste
  • garlic powder to taste

Instructions

  • Brown turkey in a skillet, set aside.
  • In large skillet, sauté onions with garlic in a small amount of water. Add approximately 2 cups of water, raising temperature to high, and add red potatoes.
  • Add spices, stir, and bring to a boil. Turn to medium heat, cover, and cook potatoes until tender, approximately 10 minutes.
  • Add cooked turkey to mixture, stir, cover, and simmer for 5 minutes.

Quick notes

You can lower the fat by getting very lean turkey.

Number of servings: 10

Calories: 213; Fat: 6.4; Carbohydrates: 18.8; Fiber: 1.9; Sugar: 0; Protein: 19.8

My rating 4 stars:  ★★★★☆

Recipe based on recipe by Provida website.

Beef Taco Casserole

Recipe: Beef Taco Casserole

Summary: With lots of flavor, this casserole is sure to please. Add a side salad for a complete meal.

Prep time: 30 minutes

Cook time: 1 hour

Ingredients

  • 1 pound lean ground beef
  • 2 tablespoons minced or crushed garlic
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1 teaspoon oregano
  • 1/2 teaspoon red pepper
  • 1/4 teaspoon paprika
  • 2 teaspoons olive oil
  • 1 medium onion, chopped
  • 1 medium red or green sweet pepper, seeded and chopped
  • 1 10 oz. package of frozen chopped spinach, thawed and squeezed dry
  • 1 1/2 cups salsa
  • 4 corn tortillas, coarsely torn
  • 1 small can of black olives, sliced
  • 1 cup Mexican style cheese blend, shredded

Instructions

  • Pre-heat oven to 350° F.
  • Mix beef, garlic, and spices in a medium bowl.
  • Add to a hot skillet crumbling beef and cooking until don, 6-8 minutes, stirring frequently. Remove from heat and set aside.
  • Pour oil into hot skillet. Add onion and sweet pepper. Cook over medium heat about 5 minutes or until tender, stirring occasionally. Stir in the spinach.
  • Coat a 2-quart square baking dish (8 x 8 x 2) with cooking spray. Spread about 1/2 of the salsa into the bottom of baking dish. Top with half of the tortilla pieces, half of the beef mixture, half the olives, and half of the vegetable mixture. Pour half of the remaining salsa over the vegetables and top with half of the cheese. Repeat layers once, except do not top with the remaining cheese.
  • Bake, covered, for 30 to 35 minutes or until heated through. Sprinkle with the remaining cheese. Let stand for 5 minutes before serving. Cut into six servings.

Variations

You can use ground turkey or chicken instead of beef. Instead of spices, you can add a packet of taco seasoning. The sodium level goes up dramatically, however.

Number of servings: 6

Calories: 335; Fat: 20.8; Carbohydrates: 17.3; Fiber: 3.8; Sugar: .9; Protein: 20.1

My rating 5 stars:  ★★★★★

Recipe by Jack.

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.

Zucchini Bean Wrap

Recipe: Zucchini Bean Wrap

Summary: Somewhat complicated but good burrito.

Prep time: 30 minutes
Cook time: 20 minutes

Ingredients

  • 1 red onion, chopped
  • 1 teaspoon minced garlic
  • 1 green pablano chile, seeded and thinly sliced
  • 1 medium tomato, chopped
  • 2 15 ounce cans pinto beans, low sodium or no salt added
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 2 tablespoons chopped cilantro
  • 6 large whole grain tortillas
  • 3 cups shredded romaine lettuce
  • 1 ripe avocado, sliced
  • 1 cup salsa, low sodium or no salt added

Instructions

  • Heat 1/8 cup water in a large skillet.
  • Add onion, garlic, and chile and water sauté until tender, about 3 minutes.
  • Add tomato and zucchini, continue cooking for 5 minutes or until zucchini is tender.
  • Add beans, chili powder, and cumin, stir to combine and cook for 10 minutes.
  • Use a potato masher to thoroughly mash beans.
  • Stir in cilantro.
  • Spread mixture on tortillas. Top with lettuce, avocado and salsa and roll up.

Number of servings (yield): 6

Calories: 381; Fat: 8.6; Carbohydrates: 63.3; Fiber: 17.7; Sugar: 3.6; Protein: 15.5

My rating 4 stars:  ★★★★☆ 1 review(s)

Recipe by www.DrFuhrman.com

Stuffed Zucchini

Recipe: Stuffed Zucchini

Summary: Great way to eat your veggies!

Prep time: 30 minutes

Cook time: 20 minutes

Ingredients

  • 6 medium zucchinis, scrubbed but not peeled
  • 3/4 cup chopped onions
  • 1 clove garlic, minced
  • 1/2 cup fresh sliced mushrooms
  • 2/3 cup bread crumbs or cracker crumbs
  • 2 tablespoons grated Parmesan cheese
  • 3 tablespoons butter
  • 3 tablespoons chopped walnuts (optional)
  • 3/4 teaspoon basil
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground pepper

Instructions

  • Pre-heat oven to 400° F.
  • Cook whole zucchini in skillet with a little boiling water, 5-10 minutes or until barely tender.
  • Drain and cool zucchini.
  • While zucchini is cooling, sauté onion, garlic in butter.
  • Add mushrooms and cook another 3 minutes.
  • Set aside onion, garlic, and mushroom mixture.
  • Slice cooked and cooled zucchini lengthwise.
  • Scoop out center, leaving enough pulp to keep shells firm.
  • Chop pulp and combine with other ingredients, except nuts.
  • Stuff zucchini boats with mixture.
  • Sprinkle tops with Parmesan cheese and nuts.
  • Bake 15-20 minutes in 400° F. oven.

Variations

Great vegetarian entrée, but you can also add cooked rice, diced tomatoes, and/or ground meat for variety. Add a salad and you have a complete meal.

Number of servings (yield): 6

My rating 4 stars:  ★★★★☆ 1 review(s)

Recipe by Charlene.

Spaghetti Squash Marinara

Recipe: Spaghetti Squash Marinara

Summary: A non-pasta spaghetti meal.

Prep time: 10 minutes

Cook time: 40 minutes

Ingredients

  • 1 medium raw spaghetti squash
  • 2 cups low sugar marinara sauce
  • 1/4 cup shredded Parmesan cheese

Instructions

  • Pre-heat oven to 350°F.
  • Halve squash lengthwise and scoop out seeds.
  • Place the squash, cut side down, in a large baking dish and poke skin all over with a fork.
  • Bake until tender, 30 – 40 minutes.
  • Heat the marinara sauce in a small pan until hot.
  • Carefully rake the stringy squash pulp from the skin with a fork, separating it into strands resembling spaghetti.
  • Spoon the sauce over the squash and sprinkle with Parmesan cheese.

Variations

Can use various marinara sauces for variety.

Number of servings (yield): 2

Calories: 204; Fat: 4.5; Carbohydrates: 30; Fiber: 7; Sugar: 14; Protein: 8

My rating 4 stars:  ★★★★☆ 1 review(s)

Recipe adapted from SparkPeople recipe by Charlene.

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