(Un)Stuffed Cabbage Strata

I picked up the Biggest Loser Family Cookbook this week, and I must admit, I am totally impressed - I will likely try 80% or more of the recipes in the book, which is a lot for me. This one had such a yummilicious picture that I wanted to try it, and even though I'm not normally a fan of cooked cabbage, this gets two thumbs up. It is absolutely outstanding. I'd like to try it with the ground chicken, but since I can't buy it locally, I used ground beef - which was fine. I also used turkey bacon instead of center-cut. I also cheated and used prepackaged coleslaw mix instead of shredding the cabbage myself.

Stuffed Cabbage Strata

Olive oil spray
8 slices center-cut bacon, cut into 2-in pieces
1 1/4 c. minced yellow onion
1 cup uncooked instant brown rice
6 cups shredded green cabbage
1 1/2 lb. extra-lean ground chicken bread (or ground beef)
1/2 tsp. salt
1/4 tsp. ground black pepper
2 8-oz cans no-salt added tomato sauce
3/4 cup hot water
hot sauce, to taste (optional)

Preheat oven to 400. Spray an 8x8 casserole dish (at least 3 inches deep) with olive oil spray.

Over medium-high heat, cook bacon until cooked and crisping on edges. Transfer to paper towels to cool. Discard all but 1 tbsp. of bacon fat from the skillet.

Add onions and rice to skillet. Over medium heat, cook in bacon fat, stirring, until onions are tender and rice is starting to brown, about 3-5 minutes.

Spread 3 cups of cabbage in an even layer on bottom of baking dish. Top with rice mixture, spreading evenly.

Add the chicken, salt, and pepper to skillet. Cook until no longer pink, 3-5 minutes. Transfer to baking dish with a slotted spoon. Spread remaining 3 cups cabbage over chicken.

Discard any liquid from the skillet and add tomato sauce and water. Bring to a boil over high heat. Spoon sauce evenly over casserole. Do not let dish overflow. Lay bacon pieces evenly on top of cabbage. Cover tightly with aluminum foil and bake for 45 minutes. Uncover and bake 10 minutes longer, or until the cabbage and rice and tender and the strata is heated through. Let stand 5 minutes before serving.

Serves 6.

271 calories, 32 g protein, 25 g carbohydrates, 5 g fat (2 g saturated fat), 75 mg cholesterol, 5 g fiber, 462 mg sodium

Cashew Noodle Casserole

Did you think I had forgotten about you? Of course not - but I haven't done much cooking since the first of the year, when we realized we were going to move in a few weeks. I'm settled in my new place, and have done my first cooking in my new kitchen. Great fun. :)

I adapted this recipe from a Taste of Home cookbook. I changed quantities of most of the ingredients to make it healthier and more economical. It is mild, but quite tasty. If you want to keep some for leftovers, do not add the chow mein noodles before cooking.

Cashew Noodle Casserole

1 lb. lean ground beef
1 large onion, chopped
1 4-oz can mushroom pieces, drained
1 can cream of chicken soup
2/3 cup milk
1/4 cup soy sauce
1 tsp. Worcestershire sauce
1/2 tsp. black pepper
8 oz. fine eggs noodles, cooked and drained
1 cup reduced-fat finely shredded cheddar
1 6-oz package chow mein noodles (I only used half the bag)
1 c. whole cashews

Preheat oven to 350. In a skillet, cook beef and onions over medium heat until meat is no longer pink; drain. Add the mushrooms; set aside. In a bowl, combine the soup, milk, soy sauce, Worcestershire sauce and pepper. In a 2-qt baking dish coated with nonstick cooking spray, layer egg noodles, beef mixture, and soup mixture. Sprinkle with cheese and chow mein noodles. Bake, uncovered for 20 minutes or until heated through. Sprinkle with cashews. Serves 6-8

Coconut Banana Bread

We operate on a tight budget, and I try not to waste anything. I often find myself hunting for banana recipes, because we never seem to make it through a batch of bananas before the last two or three are too brown to eat. This recipe came from Quick Cooking, and I adapted it just a bit to suit my preferences. Boy, is it good!!! Watch the cooking time, though - mine only needed 45 minutes.

Coconut Banana Bread

1 1/2 c. all-purpose flour
1 c. sugar
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
2 eggs
1 c. mashed ripe bananas (about 2 medium)
1/2 c. butter, melted
1/2 c. flaked coconut
1/2 tsp. vanilla extract
1/4 c. chopped walnuts

Preheat oven to 350. Grease a 9x5x3 loaf pan and set aside.

In a large bowl, combine flour, sugar, baking powder, baking soda, and salt. In a small bowl, combine eggs, bananas, butter, coconut, and extract. Stir into dry ingredients until just moistened. Fold in walnuts.

Transfer to loaf pan and bake 50-55 minutes or until toothpick inserted in center comes out clean. Cool for 10 minutes before removing from pan to wire rack.

Chickpea Curry

This recipe came from my friend Elle, and while it may be a carb overdose waiting to happen, it's gu-u-ud! If you can find light coconut milk, you can lessen the fat content a bit. Serve it with rice or couscous.

Chickpea Curry

1 tbsp. olive oil
1 onion, diced
1 tbsp. garlic
1 tbsp curry powder or curry paste
1 can coconut milk
1 15-oz can chickpeas, rinsed & drained
2-3 medium red potatoes, peeled & diced
1 c green peas (optional)

In a large skillet over medium heat, heat oil. Saute onion and garlic until softened. Stir in curry; mix well and saute 2 minutes longer. Add remaining ingredients. Simmer, covered, from 45-60 minutes, or until potatoes are soft.

Serves 4.

South American Harvest Stew

Boy, it feels good to be cooking again, even though I'm sick and would rather be feeling sorry for myself in bed! I only made three dishes tonight, since spaghetti is on the menu for later this week and I don't like to make it until I'm ready to serve it. This stew, courtesy of my friend Elle, is chunky, low-fat, low-sodium, and unbelievably tasty. If you can find plain frozen winter squash, go for it - otherwise, cut it half and roast at 400 for 40-60 minutes. I used butternut, but acorn, carnival, sugar pumpkin, or golden nugget would work. Let it cool thoroughly before you try to cube it.

South American Harvest Stew

1 Tbsp olive oil
1 large onion, chopped
1 medium bell pepper, any color, diced
4 heaping cups cubed cooked orange winter squash
3 c. cooked corn kernels
28-oz can diced tomatoes, undrained
10-oz red or black beans, drained and rinsed
1 c. water
2 tsp. cumin
1/4 tsp. cayenne pepper
salt to taste
hot cooked rice

In a large soup pot over medium heat, warm oil. Add onion and pepper; saute until tender. Add all remaining ingredients except rice. Bring to boil. Reduce heat; cover and simmer 15-20 minutes. Serve with rice.

Serves 8

Tropical Breakfast Quinoa

In honor of my foray into the world of vegetarians, I tried quinoa (pronounced keen-wa, in case you were wondering). The seed/grain (not sure exactly how to classify it) doesn't have a great deal of flavor, but it is a complete protein, and tastes pretty good in this experiment I put together this morning. Next time I'm going to add bananas.

Tropical Breakfast Quinoa

1/2 c. quinoa
1 c. water
3 Tbsp. craisins
3 Tbsp. dried pineapple, chopped
1 Tbsp. coconut
1 Tbsp. chopped walnuts
Sugar or splenda to taste, optional

Thoroughly rinse quinoa (this is important - otherwise it can have an icky bitter taste). Bring quinoa and water to a boil over high heat. Reduce heat and simmer for five minutes. Stir in remaining ingredients and simmer until water is absorbed. If desired, add sugar or splenda to sweeten. Serves 2.

I Haven't Forgotten!

Just been out of town and busy dealing with school. We've decided as a family to go vegetarian, so I'm having to shift gears a bit in my cooking. Recipes will start flowing again soon, I promise. In the meantime, enjoy your New Year!

Southern Sausage Muffins

My weekend cooking got a little interrupted, and I wound up splitting the kitchen duty over two days this time. I had decided to make the Shepherd's Inn Breakfast Casserole again, but wanted something to use up the leftover 1/2 lb of sausage. I found this yummy little recipe that tastes very much like a sausage ball, but with a much lighter texture. I used reduced-fat cheese, turkey sausage, and reduced-fat Bisquick to lighten it up. Make sure to store any leftovers in the refrigerator.

Southern Sausage Muffins

1/2 lb. mild pork sausage
1/3 c. green onions, finely chopped
1 1/2 c. Bisquick baking mix
1 1/2 tsp. packed brown sugar
1/2 tsp. dry mustard
1/4 tsp. ground red pepper (cayenne)
2/3 c. milk
1/2 c. finely grated Cheddar cheese (2 oz.)

Heat oven to 400 degrees (375 degrees for dark nonstick pan). Grease bottoms only of 12 medium muffin cups, 2 1/2 x 1 1/4 inches. Cook and stir sausage and onions in 10 inch skillet until brown, crumbling sausage into small bits; drain on paper towels.

Mix baking mix, brown sugar, dry mustard, and red pepper in medium bowl. Stir in sausage mixture, milk, and cheese just until blended. Batter will be thick. Fill muffin cups about 2/3 full, spreading batter to edges of cups. Bake 20 to 25 minutes or until golden brown. Cool slightly; remove from pan. Serve warm. 1 dozen muffins.

High altitude directions (3500 to 6500 feet) : Heat oven to 425 degrees. Bake about 20 minutes.

Cappuccino Brownies

Courtesy of my friend Elle, here is a ridiculous easy and absurdly rich brownie recipe. Since they are so rich, I cut them into 1-inch squares to serve

Cappuccino Brownies

1/4 c. hot water
1 tbsp. instant coffee
2 eggs
1 Duncan Hines fudge brownie mix
1/2 c. oil
1 c. cappuccino chips (or semi-sweet chocolate chips if you can't find cappuccino-flavored)

Preheat oven to 350. Lightly grease pan for brownies (whichever size you prefer - use the box for reference). Using a whisk, blend coffee and water until completely dissolved. In a large bowl, stir all ingredients until just moistened. Pour in pan and bake according to directions.

Roasted Chickpeas

This is a favorite snack of mine, going back to my early days on Core. It is a super-easy recipe, and I keep a can of chickpeas (aka garbanzo beans) in my pantry at all times just for this snack. Use whatever spice combination you like. I've used garam masala, cinnamon & chili powder, Cajun seasoning, and others.

Roasted Chickpeas

1 15-oz can chickpeas, rinsed & drained.
1 Tbsp. spice
olive oil spray

Preheat oven to 400. Line a cookie sheet with foil and spray generously with olive oil spray. Put the beans on the sheet and spray again, then shake the pan to ensure an even coating. Sprinkle with spices and shake again. Bake for 20-30 minutes, until outsides are crispy and insides are soft, checking every ten minutes to shake pan.

Chicken Roasted over Squash

Lately I have discovered the joys of winter squash, and have been searching for recipes that feature it. This Weight Watchers Core bake was a simple but yummy option. You can use any winter squash you like in this recipe. I used Golden Nugget, but butternut, acorn, or kabocha would work just as well.

Chicken Roasted over Squash

1 onion, chopped
1 red bell pepper, chopped
1 medium winter squash, peeled, seeded, and cut in 1/2-in pieces
2 tsp. chopped fresh thyme (or 1 tsp. dried)
1/2 tsp. salt
ground pepper to taste
4 boneless skinless chicken breasts
2 tbsp. Dijon mustard
1 tbsp. unsweetened applesauce

Preheat oven to 350. Spray a large skillet with canola spray. Over medium-high heat, cook onion, bell pepper, and squash, stirring until slightly softened, about 7-8 minutes. Stir in thyme, salt and pepper, until mixed. Mound mixture in center of 9x13 baking pan.

Place chicken over vegetables, covering them as much as possible. Stir together mustard and applesauce; brush over chicken. Bake until chicken is golden, about 50 minutes. Cut chicken and serve with vegetables.

Serves 8.

224 Cal, 7g Fat, 2g Sat Fat, 78mg chool, 320mg sodium, 14g carb, 2g fib, 27g protein, 51mg calcium

Roasted Tomato and Wild Rice Soup

Mmm... the picture in the Weight Watchers cookbook looked so good, I had to try it. I was not disappointed. The recipe calls for a fennel bulb, which I could not find. I substituted one leek, cleaned and diced, and a teaspoon of fennel seeds. The flavors are not intense, but they are complex. It's a very good soup, and easy to make.

Roasted Tomato and Wild Rice Soup

5 tsp. olive oil
2 carrots, diced
1 small fennel bulb, trimmed & diced
1 onion, diced
3 garlic cloves, sliced
7 1/2 cups water
1/2 cup wild rice
1 bay leaf
2 pints cherry tomatoes, halved

Heat 2 tsp of oil in a large skillet over medium heat. Add carrots, fennel, onion, and garlic; cook, stirring frequently, until lightly browned, about 7 minutes. Add water, rice, bay leaf, and salt; bring to a boil. Reduce heat and simmer until grains start to pop and rice is tender, about 45 minutes.

Meanwhile, preheat oven to 475. Toss the tomatoes with the remaining oil and place cut-side down on a large cookie sheet. (Line with foil first.) Roasted until skins shrivel and just begin to brown, about 20 minutes.

Add roasted tomatoes and juices to skillet. Cook until heated through, about 5 minutes. Discard bay leaf before serving.

Serves 6.

144 Cal, 4g Fat, 1g Sat Fat, 530mg sodium, 24g carb, 4g fiber, 4g protein, 41mg calcium

New Orleans Red Beans and Rice

This is another recipe taken from Weight Watchers, and it is Core. I like that I only have to use a skillet, knife, and cutting board. You can use leftover rice, or do what I did - use the steam bags of brown rice from the freezer section. Cooks perfectly every time, and tastes better than it does when I cook it. You can use Canadian bacon instead of ham if you prefer a smokier taste.

2 c. brown rice
2 tsp. canola oil
1 onion, chopped
1 green bell pepper, chopped
3 garlic cloves, minced
1 lb. ham steak, trimmed of fat and diced
1 15-oz can red kidney beans, rinsed & drained
1 tsp. Cajun seasoning (I used Mrs. Dash to cut down on salt)
1/2 c. chicken broth

Cook rice according to package directions. In a skillet, heat oil over medium-high heat. Add onion, bell pepper, and garlic; cook until softened, 4-5 minutes. Add ham and cook, stirring occasionally, until it starts to brown, 4-5 minutes.

Add beans and Cajun seasoning; cook until heated through. Add rice and broth. Cook until liquid is almost absorbed, about 2 minutes.

Serves 6.

Spiced Pot Roast

When it comes to cooking a roast, I have tried a million different things, and I never make it the same twice. I've also never used a recipe, until now. I adapted this from a Weight Watchers cookbook to use my CrockPot. You can cook it with the vegetables, but I prefer to cook mine separately. Serve it with roasted potatoes and a salad. The leftovers are also perfect for vegetable beef soup (recipe to follow next week).

Spiced Pot Roast

1 1/2 pound lean eye of round roast, trimmed of all fat
1 14.5-oz can reduced-sodium beef broth
1 tsp. Tabasco sauce
1 tsp. ground coriander
3/4 tsp. salt
1/4 tsp. cinnamon
1/4 tsp. ground ginger
1/4 tsp. ground pepper

Spray a skillet with olive oil spray. Sear roast over high heat on all sides. Transfer to slow cooker. Add remaining ingredients. Cook on low 8-10 hours, or until meat is cooked.

Serves 6-8

Crab Chowder

This chowder goes together quickly, and has a gentle, mild flavor. It is also Weight Watchers friendly. I use imitation crabmeat, because it's hard to find the real stuff where I live. If you do use the real thing, be sure to carefully pick out all the cartilage.

Crab Chowder

1 tbsp. canola oil
1 large onion, diced
1 garlic clove, minced
2 medium red potatoes, diced in 1/2-in chunks
1 large carrot, grated
2 celery ribs, finely sliced
3 slices Canadian bacon, diced
1 15-oz can creamed corn
1 1/2 c. frozen corn
2 tsp. chicken bouillon
1 tsp. worcestershire sauce
6 drops Tabasco sauce
1 tbsp. lemon juice
4 c. water
ground pepper to taste
1 c. crabmeat, flaked
1 14-oz can fat-free evaporated milk
2 tsp. dried parsley

In a large pot, heat oil. Saute onion, garlic, potatoes, celery, carrot, and Canadian bacon. Cook until onion is softened, about 5 minutes. Add corn, creamed corn, bouillon, sauces, lemon juice, water, and pepper. Bring to a boil; reduce heat and cover. Simmer about 30 minutes, or until potato is cooked.

Add crab and cook until heated. Stir in evaporated milk and parley and cook one minute longer.

Serves 10.

Chililicious

You've got to love the name of this recipe I hijacked from Cathy Zielske's blog. And if you don't know who that is, don't worry - it just means you aren't a scrapbooker. But I digress.

The ingredient list is long, but don't stress. It's pretty easy to put together, and can simmer while you're doing other things. Just make sure your pot is large enough - I used the biggest one I own and it was a squeeze to get everything in there.

This broth-based soup will freeze well. It is loaded with fiber, and is great for chilly winter afternoons.

Chililicious

2 tbsp. olive oil
2 onions, chopped
1 4-oz can chopped green chilies
4-5 cloves garlic, minced
2 tsp. cumin
1 tsp. ground coriander
1 tbsp. chili powder
salt & pepper to taste
3 c. cooked, shredded chicken
2 cartons chicken broth
1 1/2 c. frozen corn
3 15-oz cans navy beans, rinsed & drained
1 15-oz can black beans, rinsed & drained
juice of 1-2 limes
1/2 c. chopped fresh cilantro (or 2 tbsp dried)
1 c. shredded Monterey Jack cheese
lime wedges, tortilla chips (optional)

In a large pot, saute onions and green chilies in oil until soft, about 5 minutes. Add garlic, cook one minute longer. Add dry spices, stirring until mixed well.

Add chicken, broth, corn, beans, lime juice and cilantro. Bring to a boil; reduce heat and simmer for 2-3 hours. Before serving, add cheese. Stir until melted.

Serve with cheese, lime juice/wedges, and tortilla chips.

Serves 12.

Butternut Squash Fries

I have a new love... butternut squash! It's one of the great things about Weight Watchers. It has opened up an entire realm of foods I never considered - either because I didn't know how to cook it, thought I didn't like it, or just plain didn't know what it was.

Admittedly, the big squash a little hard to cut, but oh, my! it is good! I've been picking up butternut and acorn squash from the grocery store each week, and if all I do is bake and eat, I am one happy camper. I found this recipe from the Weight Watcher website, and adapted it a tiny bit to suit my spice preferences. It's soooo good, and good for you, too!

Butternut Squash Fries

1-lb butternut squash
1 tbsp. garam masala
1 tsp. sugar
cooking spray

Preheat oven to 450. Cut the neck of the peeled squash into 1/2-in strips. You can cut up the bulb part, or reserve it for something else. Line a cookie sheet with aluminum foil and spray with cooking spray. Arrange squash in rows so that they don't touch. Sprinkle with garam masala and sugar. Bake for 14-18 minutes, turning once, until fries are desired crispness. Serves 4

Sauerkraut Soup

Perfect for cold weather, this is an inexpensive-but-filling stoup (to borrow a Rachael Ray term). It's pretty thick, so feel free to add extra broth if you like.

Sauerkraut Soup

1 lb. smoked turkey sausage, cut in ½-in pieces
5 medium potatoes, peeled & cubed
2 medium onions, chopped
2 carrots, cut in ¼-in slices
3 cans (14 oz) chicken broth
1 can (32-oz) sauerkraut, rinsed & drained
1 can (6 oz) tomato paste

In large saucepan or Dutch oven, combine sausage, potatoes, onions, carrots and chicken broth; bring to a boil. Reduce heat; cover and simmer for 30 minutes or until potatoes are tender. Add sauerkraut and tomato paste; mix well. Return to a boil. Reduce heat; cover and simmer 30 minutes longer. If a thinner soup is desired, add additional water or chicken broth.

Serves 8-10.

Taco Casserole

Here's another old favorite that I tweaked to make it lower in calories and fat. Of course, feel free to use regular Doritos, regular cheese, and regular soup, if that's your cup of tea. It will taste every bit as good.

Taco Casserole

¾ lb. ground beef
1 c. brown rice, cooked
3 100-calorie packs Doritos, crushed
1 can reduced-fat cream of chicken soup
1 can fiesta nacho cheese soup
½ c. water
1 can Ro-Tel
1 ½ c. reduced-fat grated cheddar cheese


Preheat oven to 350. Brown hamburger. In a medium bowl, mix soups, Ro-Tel, and water. In a well-greased 2-qt casserole dish, layer hamburger, rice, cheese, chips, and soups. Bake 30 minutes.

Aimee's Mexican Chicken

This quick-n-easy skillet recipe came from my college roommate. It was perfect for us, because it isn't terribly expensive (you can use canned chicken if need be), it's idiot-proof, and it goes a long way. I've cooked it many times over the years. Occasionally I use brown rice instead of white, but other than that, I've made no changes - it's quite good as is.

Aimee’s Mexican Chicken

2 tbsp. butter
4 chicken breasts, diced
1 small onion, chopped
1 can (14-oz) chicken broth
1 can (14-oz) tomato sauce
1 small can corn
1 pkg. taco seasoning
2 c. instant rice, uncooked
1 green bell pepper, chopped
2 c. shredded Cheddar cheese

Melt butter in large nonstick skillet. Brown chicken and onion in butter, until chicken is cooked through. Add chicken broth, tomato sauce, corn and taco seasoning. Simmer until heated through. Add rice; cover and simmer 10 minutes, until rice is thoroughly cooked. Add pepper and cook 5 minutes on low heat. Sprinkle with cheese and serve with tortilla chips (optional)