N & L Cookbook

Archive for September, 2009

Ingredients:

• 1 pound lean ground beef
• 1/4 teaspoon black pepper
• 1 3/4 cups frozen whole kernel corn
• 1 can (~14 oz) diced tomatoes, undrained
• 1 1/2 cups chunky bottled salsa
• 1 tablespoon adobo sauce

Directions:

1. Heat a 4 quart saucepan over medium-high heat.
2. Add ground beef and pepper.
3. Cooke 10 minutes or until browned, stirring to crumble.
4. Add corn, tomatoes, salsa, and adobo.
5. Cover and bring to boil.
6. Reduce heat and cook for 5 minutes or until heated through.

• Servings:  5 (1 cup)

• Calories:  245
• Fat: 7g
• Fiber: 6g

• WW Points: 5

Ingredients:

• 1boil in bag rice (~3.5 oz)
• 2 cans (~14 oz each) chicken broth
• 1 can (~13.5 oz) light coconut milk
• 2 tablespoons minced ginger
• 1 tablespoon soy sauce
• 1 teaspoon grated lime rind
• 1/2 teaspoon minced garlic
• 2 cups shredded cooked chicken
• 1/2 cup sliced scallion
• 2 tablespoons lime juice

Directions:

1. Cook rice per package directions.
2. Bring chicken broth and next five ingredients to a boil.
3. Add chicken and reduce heat.
4. Simmer uncovered for two minutes.
5. Stir in rice, scallion, and lime juice.

• Servings:  5 (1.5 cup each)

• Calories:  240
• Fat: 7g
• Fiber: 0.5g

• WW Points: 5

Ingredients:

• 1 cup(s) uncooked cornmeal, yellow
• 1 cup(s) all-purpose flour
• 2 tsp baking powder
• 3/4 tsp table salt
• 1/2 tsp baking soda
• 14 3/4 oz cream-style corn, canned
• 1/2 cup(s) buttermilk
• 2 large egg white(s)
• 2 tsp corn oil

Directions:

1. Preheat oven to 400ºF.
2. Coat an 8-inch square cake pan with cooking spray.
3. Combine cornmeal, flour, baking powder, salt and baking soda in a large bowl.
4. Mix well with a fork, then make a well in the center; set aside.
5. Combine creamed corn, buttermilk, egg whites and oil in a medium bowl; mix until blended.
6. Fold wet mixture into dry ingredients; mix until blended.
7. Pour batter into prepared pan and smooth the top.
8. Bake until a wooden pick inserted near the center comes out clean, about 20 minutes.
9. Allow to cool in pan on a wire rack for 10 minutes.
10. Remove from pan; cool completely before cutting into 8 squares.

• Servings:  8

• Calories:
• Fat:
• Fiber:

• WW Points: 3

Ingredients:

• 4 (6 ounce) boneless, skinless chick breast halves
• grated rind of two lemons
• 1 tablespoon olive oil
• 1 1/2 teaspoon dried oregano
• 3/4 teaspoon kosher salt
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon water
• 2 minced garlic cloves
• 4 lemon halves

Directions:

1. Pound chicken breast halves to 1/4 inch thickness.
2. Combine lemon rind, oil, oregano, salt, black pepper, water, and garlic.
3. Rub lemon-oregano mix over both sides of chicken
4. Grill 3 minutes on each side or until done
5. Squeeze lemon juice over each breast half.

• Servings:  4

• Calories:  226
• Fat: 6g
• Fiber: 1g

• WW Points: 5

Ingredients:

• 8 ounces skinless boneless chicken thighs, cut into bite sized pieces
• 3/4 cup (1/4 inch) diagonally cut celery
• 1/2 cup (1/4 inch) diagonally cut carrot
• 1/2 cup chopped onion
• 1/8 teaspoon dried thyme
• 3 parsley sprigs
• 1 bay leaf
• 3 cups chicken broth
• 2 1/4 ounces all purpose flour (~1/2 cup)
• 1 tablespoon chopped fresh parsley
• 1/4 teaspoon baking powder
• 1/4 cup 1% low fat milk

Directions:

1. Heat a large saucepan over medium high heat. Coat pan with cooking spray.
2. Add chicken to pan and cook 4 minutes, browning on all sides. Remove chicken and keep warm.
3. Add celery, carrots, onion, thyme, parsley sprigs, and bay leaf to the pan & saute 5 minutes or until onion is tender.
4. Return chicken to pan and cook 1 minute.
5. Add broth to pan and bring to boil.
6. Cover, reduce heat and simmer for 30 minutes.
7. Combine flour, chopped parsley, baking powder, and salt.
8. Add milk, stirring until just moist.
9. Spoon heaping teaspoons into broth.
10. Cover and simmer 10 minutes or until dumplings are done.
11. Discard parsley sprigs and bay leaf.

Note: The dumplings are not the best but the chicken and broth mixture are very good.

• Servings: 2 (2 cups each)

• Calories: 285
• Fat: 5g
• Fiber: 3g

• WW Points: 5