Baked Ziti with Meat Sauce and Spinach

This is a great dish to make for the freezer or for any night of the week.

I just made this for some friends that were moving, so that is why the picture is taken before it has been fully cooked!

16 ounces Ziti pasta

28 ounces (1 large can) of crushed tomatoes (I like the low-sodium)

1/2 teaspoon of extra light virgin olive oil

4 cloves of garlic, chopped very well

1 box of frozen spinach, thawed and drained

1 pound of lean ground beef (I use 93/7 organic ground beef)

1 teaspoon dried Oregano

1 teaspoon dried Basil (if you have fresh use a little bit more)

1 cup of part-skim Ricotta

2 cups shredded Mozzarella (part skim/reduced-fat)

1/4 cup of Parmesan cheese

salt and pepper to taste

Preheat oven to 375 degrees

Cook pasta to the directions on the box, then drain and return to same pot that you cooked it in.

In a large saucepan saute the garlic with the olive oil, then add the ground beef and cook, once cooked at the spinach to same saucepan, then add the large can of crushed tomatoes. Then add the Oregano and Basil and let the flavors blend together and then add the salt and pepper just to taste.

Then ladle the spinach and meat sauce over the past and mix.

Add 1 cup of shredded Mozzarella, Ricotta and Parmesan to mixture and mix very well.

Transfer to a casserole dish that has been sprayed with cooking spray.

Then top with remaining cup of Mozzarella.

Bake for 25 to 30 minutes or until bubbly.

Enjoy!!!!!

World's Greatest Low-Fat Chocolate Cookies

If you know my husband you know his love of cookies, well not everyone can eat them like he can so I had to figure out a way to make them a little bit lower in fat.

1/2 cup all purpose flour

1/2 cup whole wheat flour

1/4 teaspoon baking soda

1/8 teaspoon of salt

1/2 cup granulated sugar

1/2 cup cane brown sugar

2 tablespoons butter (I use smart balance light butter), melted

1/4 cup of egg beaters

2 tablespoons applesauce (I use no sugar added applesauce)

1 teaspoon Vanilla extract

1/2 cup mini chocolate chips

Preheat oven to 350 degrees.

Spray cookie sheets with cooking spray (I use PAM).

In one bowl mix together flours, baking soda and salt...make sure all is blended together.

In the second bowl mix together the sugars, egg beaters, butter, Vanilla extract and applesauce. Make sure all ingredients are mixed together well.

Then mix the dry ingredients into the wet ingredients, but only mix in 1/2 a cup of dry ingredients at a time to make sure all is incorporated and blended smoothly.

Fold in chocolate chips, I do a little bit at a time.

Then put dough on cookie sheet, I just use a tablespoon so they are all the same size, or at least try to make them all the same size. I usually try to do them 3/4 to 1 inch apart.

Bake 8 to 10 minutes, then once removed from the oven let them stand on the cookie sheet for a couple of minutes and then transfer to a cooling rack.

Enjoy!!!!!

Asian Flank Steak

This is a great dish to have with asparagus or broccoli and wasabi mashed potatoes!

1 2-pound flank steak

1/2 cup low sodium soy sauce

4 tablespoons fresh garlic, minced

1 tablespoon Balsamic vinegar

3 garlic cloves, minced

2 teaspoons cornstarch

Combine first 5 ingredients together in a big zip lock bag and let it marinate for a couple of hours and then bring it out and let it come to room temperature before you grill it!

Place reserved marinade in a small saucepan and whisk in cornstarch over medium/high heat until the sauce thickens.

You can drizzle the sauce over the cooked meat and/or veggies!

Enjoy!

Chicken & Sausage Creole

I love cajun food, anyway you want to cook it I love it! So with this dish you could do all seafood, all meat or do a mix or both....you can create your own creole!

2 teaspoons extra light olive oil

1 medium white onion, chopped

1/2 of a green bell pepper, chopped

1/2 cup of celery, chopped

2 cloves of garlic, minced

2 14-ounce cans of diced tomatoes

8 ounce can of tomato sauce

1/4 teaspoon of cayenne pepper

1/4 teaspoon of Cajun seasoning

1 bay leaf

1 boneless, skinless chicken breast, shredded

2 links of Cajun sausage, cut into small discs

2 teaspoons fo Louisiana hot sauce (or whatever on you like the most)

2 green onions, chopped

2 tablespoons parsley, chopped

salt to taste, if needed

In a large pot heat and add olive oil over medium heat, add onion, bell pepper, garlic and celery to the pot and saute until tender.

Add tomatoes and tomato sauce.

add cayenne pepper, cajun spice and bay leaf.....bring to a boil and then reduce to medium/low heat for 30 minutes.

While all those flavors are marinating together cook the chicken and shred, as well as the sausage and cut into small discs.

Once those are cooked add to the tomato mixture and let all those flavors come together for about 15 minutes.

Then serve over white rice and top with chopped green onions and fresh parsley.

Enjoy!!!!!

Jen Roan's Chicken Spaghetti

This dish is great to double and put away in the freezer or to take to a friend for their freezer.

It is an all around favorite from childhood until now!

5 boneless/skinless chicken breasts

2 large onions, chopped

2 large green bell peppers, chopped

1 stick margarine

1 2-ounce jar chopped pimientos

1 large can LeSeur peas

1 10-ounce can Rotel tomatoes

2 pounds Velveeta cheese (I use the reduced fat)

1 can chopped black olives

1 16-ounce box of thin spaghetti

Preheat oven to 350 degrees

Boil chicken in water until tender, let it cool in the broth (save broth), then shred the chicken into small pieces.

Saute onions and peppers in margarine until tender.

Cook the spaghetti in the reserved chicken broth, save 1 cup of broth and drain off the rest.

Mix chicken, spaghetti, broth and all the rest of the ingredients (peas last) - mix well. Put in greased casserole dish and back at 350 degrees for 30-40 minutes or until bubbly.

Enjoy!!!!

Texas Caviar

This is a great go to recipe when having friends over or just to keep in the fridge for a snack!

3 cans of black eyed peas, rinsed

1/2 cup green onion, chopped finely

1/4 cup red bell pepper, chopped finely

1 tablespoon garlic, minced

salt and pepper to taste

4 tablespoons red wine vinegar

3 tablespoons extra light virgin olive oil

1 tablespoon cilantro

Mix all ingredients together and let all the flavors marinate for a couple of hours in the fridge.

Serve with corn chips!

Enjoy!

Horseradish & Herb Crusted Roast

This is a great recipe that you can edit to fit your food liking!

2 pound beef roast, try and get all the fat trimmed off

2 tablespoons reduced-fat sour cream

4 teaspoons raw horseradish

salt and pepper to taste

1/2 cup plain bread crumbs

2 cloves of garlic, minced

2 tablespoons extra light olive oil

1 teaspoon of dried thyme

1 teaspoon of dried rosemary

Preheat oven to 400 degrees

In a bowl combine horseradish, sour cream, salt and pepper.

In a separate bowl combine breadcrumbs, thyme, rosemary, olive oil and garlic.

Season the roast with salt and pepper. Then heat a large pan and sear the roast on all sides, should take between 10 and 15 minutes. Once roast is seared cover with sour cream and horseradish mixture and then the bread crumbs mixture and place roast in roasting pan. Place roast in the oven and cook for 40 to 45 minutes, the thermometer should say 140 degrees. Once roast has reached that temperature remove from oven and let the roast rest for 15 minutes.

Depending on portions this should serve 6 to 8 people.

Enjoy!!!!

!

Aunt Ochy's Ragu Sauce

Jeff's Aunt Ochy makes a fabulous Ragu sauce, so I had to post it!

2 white onions, chopped finely

4 large carrots, chopped finely

10 garlic cloves, minced

8 tablespoons of butter

12 tablespoons extra light olive oil

salt and pepper to taste

1 cup of white wine, something you would actually drink

2 pounds of ground Veal

2 pounds of ground Beef, I used 93/7

4 cups of Beef broth

3 large cans of crushed tomatoes

4 to 6 tablespoons of tomato paste

crushed red pepper flakes to taste

In a deep pan add the butter and olive oil, then add the onions, carrots and garlic - cook on medium/low to low heat until everything is tender, then add salt and pepper. Then add white wine and keep on low heat!

In a separate pan cook the ground Veal and ground Beef until cooked through. Then drain the meat! Then add Beef broth to pan and put back in the meats, let that all blend together.

Then add the meat and Beef broth to the vegetable pan and cook on low for 30 minutes. Then add the crushed tomatoes and cook 45 minutes to 1 hour on medium/low heat. Then add the tomato paste and cook for another 1 1/2 to 2 hours, then take the lid off and cook for a little bit longer so there isn't any liquid in the pan/pot.

Add the crushed red pepper flakes and stir all together!

Enjoy!!!!!!!

Macaroni and Cheese with Tomatoes

Jeff and I both love macaroni and cheese, but who doesn't....so I tried to put together a more figure friendly recipe but one that still taste great!

12 ounces elbow macaroni, you can use whole wheat if you prefer

1/2 cup low-fat sour cream

12 ounces fat-free evaporated milk

8 ounces reduced fat shredded cheddar cheese

1 tablespoon dijon mustard

1/8 teaspoon nutmeg

a couple of pinches of salt and pepper

1/4 cup bread crumbs

2 to 3 tablespoons fresh Parmesan cheese, grated

4 to 5 Roma tomatoes, sliced thin

Preheat oven to 350 degrees

Cook pasta, then drain and return back to pot.

While past is still warm add the sour cream and mix really well, then set aside.

Heat evaporated milk in saucepan over medium/low heat, just until it starts to bubble around the edges, then reduce to low heat and add the cheese, I do a little at a time and whisk it in (use a wire whisk it works much better) and once the cheese is all mixed in you can remove from heat.

Once removed from heat stir in nutmeg, salt, pepper and mustard.

Then add mixture to to the pasta and mix really really well.

Then transfer pasta mixture to a casserole dish.

Top pasta with sliced tomatoes

Mix the fresh Parmesan and bread crumbs and spread on top of the tomatoes.

Bake until bubbling and golden brown.

Enjoy!

Grilled Reuben Sandwich with Low-Fat Homemade Russian Dressing

When I was pregnant all I ever wanted was a big ole Reuben sandwich, but I knew that after having Hunter I wasn't going to be able to eat that. So I converted the traditional Reuben to a healthier and lower fat sandwich with homemade low-fat Russian dressing.

For the Russian dressing:

1/3 reduced fat mayonnaise

2 1/2 tablespoons Chili sauce

2 teaspoons dill pickle relish

1 teaspoon yellow mustard

1/4 teaspoon Paprika

salt and pepper to taste

Mix all together and let sit in the fridge for an hour or so.

For the Reuben:

(this makes 2 sandwiches, of course you can vary how much or how little you use)

1/2 pound of mixed turkey pastrami and pastrami (I use Boar's Head)

4 to 6 slices of Swiss cheese (I use Boar's Head reduced fat)

4 slices Jewish rye bread

1 cup of sauerkraut

brown spicy mustard

I use cooking spray in the skillet, but you are welcome to use butter if you like. Then just build your sandwich with Russian dressing on one side of the bread and the sandwich ingredients!

Enjoy!

Oven Roasted Potatoes with Rosemary and Goat Cheese

Everyone loves oven roasted potatoes and finding new ways to cook them is great!

1 bag of little red potatoes

2 tablespoons fresh Rosemary, chopped

3 tablespoons Balsamic vinegar

1 tablespoon extra light olive oil

salt and pepper

6 cloves fresh garlic, finely chopped

1/2 - 3/4 cup of crumbled goat cheese, just depending on how much you like

Wash red potatoes, I cut mine in half and if there are some larger ones you can cut them into quarters.

Preheat oven to 400 degrees

In a mixing bowl combine potatoes, Rosemary, Balsamic vinegar, olive oil, salt, pepper and garlic.....toss around so everything is well coated!

Bake for 40 to 45 minutes or until golden brown, I usually toss mine a couple of times so it is cooking even.

Sprinkle with goat cheese.

Enjoy!

Lower Fat Baked Potato Soup

2 to 3 baking potatoes, washed and dried

3 cups cauliflower, about 1 small head, cut into small florets

1 1/2 cups reduced-sodium chicken broth

1 1/2 cups reduced-fat/skim milk

salt and pepper to taste

1/2 cup low-fat sour cream

3/4 cups of reduced-fat shredded cheddar cheese

6 tablespoons chives, chopped and divided

3 slices bacon, cooked and crumbled (turkey bacon or reduced fat bacon is an option)

Bake the potatoes whichever way you prefer (in the microwave or in the oven). Cool potatoes and then peel potatoes and cut into small 1 inch cubes.

Steam the cauliflower florets in a covered pot until tender. Drain and return to the same pot.

On medium heat add chicken broth, milk, potatoes and bring to a boil, then use a hand held blender to puree until smooth.

Add the sour cream, half of the chives, salt and pepper and cook on low simmer for another 10 minutes. Stirring frequently.

Once soup is in bowls top each with a sprinkle of cheese, remaining chives and bacon.

Enjoy!

Oven Roasted Cauliflower

6 cups uncooked Cauliflower , cut into small florets

3 garlic cloves, chopped finely

1/4 cup extra light olive oil

salt and pepper to taste

1/4 cup of lemon juice

1/4 cup of Parmesan cheese, grated

pinch of red pepper flakes

Preheat oven to 450 degrees

Combine in a bowl cauliflower florets, olive oil, lemon juice, garlic, red pepper flakes, salt and pepper and toss/coat well, so all fo the cauliflower is coated.

In a shallow/large roasting pan place the cauliflower. Usually works best if placed in the middle of the oven.

Roast for about 30 to 40 minutes, tossing frequently so it is cooked evenly.

Once removed from heat top with Parmesan cheese and toss.

Enjoy!

Spicy Low-Fat Cheese Spread

2 packages of low-fat cream cheese, softened

1 bunch of green onions, chopped

2 cloves garlic, chopped finely

1 can sliced black olives (optional)

3 cups low-fat shredded cheddar cheese, divided

1 cup of tomatoes, chopped

1 cup of salsa, whatever type you like the most

1/2 cup of jalapenos, chopped, keep juice

Mix cream cheese, 2 cups of the cheddar cheese, garlic, jalapenos and 3/4 of the chopped green onions.

Spread into a pie dish.

Mix the tomatoes and salsa together and put on-top of the cheese spread.

Place the remaining cheese on top of the salsa tomatoes mixture and sprinkle with the remaining green onions and olives.

Serve with corn chips, crackers or a mix of vegetables. Enjoy!

Jen Roan's Smothered Chicken

My mom made this when Jessica and I were growing up - we loved it then and love to make it now for my family.

You can also make this recipe with boneless pork chops, just adapt the recipe as you see fit.

4 to 5 chicken breast strips, you can either buy the boneless/skinless chicken breast whole and cut into strips yourself or just buy the strips already cut.

4 cans of artichoke hearts, quartered

4 cloves of garlic, chopped finely

1 white onion, sliced in half and then chopped very thin

1 red onion, sliced in half and then chopped very thin

1 can of healthy request cream of chicken soup

1 can of healthy request cream of mushroom soup

8 ounces of fresh mushrooms, sliced

salt and pepper to taste

Spray a large covered skillet with cooking spray.

Over medium heat saute chicken with salt and pepper, cover and cook 8 to 10 minutes on low heat.

Add artichokes, mushrooms, onions and garlic, saute until tender, covered.

Add both cans of soup and cook on low heat about 15 minutes with lid on.

I usually serve over some sort of rice (jasmine, brown rice, or a mixture of brown and wild rice). Enjoy!

Squash Casserole

Our family loves yellow Squash casserole year round, but I have to admit using fresh yellow summer squash makes the dish excellent....whether the squash be from your local farmer's market or your backyard garden.

Now I use reduced-fat items in this recipe to make it a little bit more healthy.

2 pounds yellow squash, cut into discs, about a 1/4 of an inch thick

1 cup onion, chopped very thin

1 teaspoon salt

1/4 teaspoon black pepper

water

2 tablespoons butter (I use smart balance)

1 cup saltine crackers, crumbled (I use reduced fat saltines or fat-free)

1/2 cup milk

1 cup shredded Cheddar cheese (reduced fat)

1/2 cup bred crumbs

Place squash, onion, salt and pepper in a large stockpot, add water about 1/2 way up the squash and onion. Cover and cook the squash and onions until tender, stirring a couple of times and if you need to add more water it is ok.

Drain the squash and onions and return to the same stockpot.

Add the butter while pot is still hot/warm.

Add half of the cheddar cheese.

Taste and add more salt and/or pepper if needed.

Add the crumbled saltines

Spray a 1 1/2 quart casserole dish with cooking spray.

Spread the squash mixture into casserole dish.

Pour the milk over the squash mixture and sprinkle with remaining cheese and bread crumbs.

Bake at 350 degrees uncovered for 20 minutes, until the milk is absorbed and the casserole is bubbling. Serve hot.....serves 4 to 8 depending on portions. Enjoy!

Grilled Chicken Bruschetta

This dish is great because you get all the Italian flavors without all the guilt.

We also like to do the exact same dish but use Pork, Halibut or any other white fish.

6 to 8 Roma tomatoes

2 cloves of garlic, finely chopped

1/4 cup red onion, chopped

2 tablespoons fresh basil leaves, chopped

1 tablespoon extra light virgin olive oil

1 tablespoon balsamic vinegar

salt and pepper to tasted

3 to 4 ounces part skim mozzarella, diced

2 to 3 chicken breasts, boneless, skinless

Combine onion, olive oil, balsamic vinegar, salt and pepper in a small bowl and set aside.

Chop tomatoes, put in bowl and combine with garlic, basil, the balsamic onions that have been marinating. Once all mixed together set aside for about 10 to 15 minutes, just so all the flavors blend together.

Combine tomato mixture with the diced mozzarella once you are about to serve the dish.

Season the chicken with salt and pepper on each side.

Grill the chicken breasts on your indoor/outdoor grill.

Top with bruschetta and serve. Enjoy!

In this picture I served it with steamed spinach and pasta with the "lighter" basil pesto recipe I posted earlier!

This is Jeff's plate, his chicken breasts was stuffed with fresh mozzarella......had to kick up his a little bit, since we all know boys don't want low-fat!!!!!

Prissy's Sausage Rolls

This is a fan favorite in the Wall household. Jeff grew up on these little rolls, he loves them. The recipe came from Prissy's mom, Jane (the kid's called her Mema). So you could say the recipe is being passed down through generations. This is a fan favorite in the Wall/Perry household. Jeff grew up on these little rolls, he loves them. They are great to make ahead and just have in the freezer for when guests are in town or just for any time really!

4 cups Bisquick

1/2 cup melted butter

1 cup milk

2 lb hot sausage

Mix bisquick, butter and milk until mixed - then refrigerate for 30 minutes

Divide dough in 1/2, roll out each ball into a rectangle about 1/4 thick, then spread 1 roll of sausage on dough

Roll up and wrap in wax paper and freeze for about 30 to 45 minutes, then remove from freezer and slice thin.....repeat with second dough

Store them in freezer bags in the freezer and then you are able to pull out your desired amount that you want.

Bake at 400 degrees for 20 minutes or until golden brown.

Enjoy!

Olathe Chili-Lime Corn

This recipe is fantastic....right now I am choosing to use Olathe sweet corn, it is from Olathe, Colorado - so right now it is in season and the best corn you will ever put in your mouth! But of course depending on where you live you can use whatever corn you desire.

4 ears of corn, husked

1 tablespoon of light olive oil

2 tablespoons lime juice, if you have fresh that is great - if not use what you have

1 teaspoon lime zest

1 teaspoon chili powder

1 teaspoon salt

Turn your grill on medium to medium/high heat

Lightly brush each ear of corn with the olive oil

In a bowl, stir together lime juice, lime zest, chili powder and salt - brush over each ear of corn

Put the corn on the grill, I do about 10 minutes on each side, we like it lightly charred but tender.

This is great as a side dish for mexican food or just if you are doing a variety of items on the grill.

Enjoy!

Lighter Basil Pesto

I am such a fan of pesto.....but after having a baby I have to watch those calories so I transformed the traditional pesto recipe into a lighter pesto. Pesto is always great on chicken, fish, or just to toss in pasta!

2 tablespoons pine nuts

2 cups fresh basil leaves (I use mine from my garden but just as easy to get at the grocery store)

1/4 cup chicken broth

1/4 cup grated Parmesan cheese

1 tablespoon light olive oil

2 cloves garlic, peeled

dash of salt

Toast the pine nuts in a small skillet over medium heat, just cook until golden brown, tossing in pan often so you don't burn them, should take about 2 to 3 minutes!

In a food processor or blender - combine pine nuts, basil, chicken broth, Parmesan cheese, olive oil, garlic and salt.....just process until it gets thicker and smooth. Can store in the fridge for about 1 1/2 weeks or you are able to freeze....it is great to freeze in ice cube trays so you can pull out whenever you like. Enjoy!

Vegetable Beef Soup

This recipe is a favorite of my husbands and was given to me by his mom, but I tweaked it just a little bit....to add some more vegetables and to make it an easy go-to recipe for us in the winter!

1 white onion, chopped

3 garlic cloves, chopped

1 teaspoon light olive oil

1 small box of frozen sliced okra

I small box of frozen cut green beans

1 small box of frozen peas and carrots

1 small box of frozen lima beans

3 potatoes peeled and cut into small cubes

1 beef bullion cube

2 cans diced tomatoes

3 cups of water

1 package of beef stew meat (or you can have your butcher cube it for you)

In a large stockpot add the olive oil, garlic, beef and onions....let that simmer for about 5 to 7 minutes. Then add the 3 cups of water and the cans of tomatoes, bring to a boil and add the beef bullion cube. Let that simmer for about 10 minutes. Add the rest of the vegetables. Cook on medium medium/low heat for 30 to 45 minutes or until vegetables are cooked through. Enjoy

Spiced Mixed Nuts

I love pretty much any type of nut there is available....and if you spice them up a bit they are even better! These are great to give out as gifts or just to have around to snack on.

2 1/2 cups of mixed nuts (raw almonds, raw cashews, pecans, raw peanuts, pecans, walnuts)

2 tablespoons light olive oil

2 tablespoons chili powder

1 teaspoon cayenne pepper

1 tablespoon sugar

1 teaspoon salt

Preheat oven to 300 degrees

Place the nuts in a large mixing bowl

Add olive oil and spices to bowl and mix so all the nuts are covered.

Transfer from mixing bowl to large baking pan (I cover my pan in foil for easier clean up)

Bake for about 20 to 25 minutes tossing the nuts occasionally and making sure not to burn.

Serve warm or at room temperature.

I store mine in a a tightly sealed container once they have cooled

and they last up to a month or so! Enjoy!

Learning to Pickle Vegetables

I have always loved pickled vegetables, so I decided to learn how to pickle things myself that are in season at the farmer's market or from my own garden....so I did okra, green beans and green tomatoes (cherry size).

1 tablespoon chopped garlic

1 1/2 cups white vinegar

1 tablespoon pickling spice

First you need to get mason jars....boil jars and lids and then let air dry. Then wash whatever vegetable you have decided to use and place them in the dry sterile jars, I pack the veggies in there! Boil the vinegar in a saucepan. While that is boiling place the garlic and pickling spice on-top of the veggies....once the vinegar has been brought to a boil pour over veggies in mason jar. Put lids on the jars and then place the jars in a pot of boiling water, just have the pot of boil water come up about half way on the jars and then listen for the pop and that means that the jars are sealed! Enjoy!