Tag Archives: parsley

Chicken and Sausage

January 16, 2011 admin Leave a comment

The flavors in this dish remind me of a chicken and sausage casserole that my Mom used to make in the winters. This is a very filling meal – real comfort food ! 🙂

4 servings
360 calories per serving

2 t oil
½ pound turkey sausage, casing removed and crumbled up
2 boneless skinless chicken breasts (10 oz. total)
Kosher salt to taste
Pepper to taste
1 onion, diced
1 lb. potatoes, quartered
3 ribs celery cut into 1 inch pieces
1 c chicken broth
2 T red vinegar
1 T chopped parsley

In a Dutch oven or large soup pot, heat oil then add sausage and cook 5 minutes. Remove to plate. Season chicken with salt and pepper and add to pan and cook until golden, about 6 minutes, flipping half way through. Move to plate. Add onion and celery and cook 5 minutes, then add potatoes and season with salt and pepper and cook 15 minutes. Add sausage back to pot and then chicken and broth. Bring to a boil them cover, reduce heat to low and simmer 10 minutes or until potatoes are done. Take off the lid and bring back to a boil and cook until liquid equals only ½ c. Place chicken on a platter and add vinegar and parsley to pot and stir. Then add the rest to the platter with a slotted spoon.

Asian, Dinner, Fish

Asian Fish Packets

November 7, 2010 admin Leave a comment

When fish steams in a packet it gets a wonderful consistency – meaty and rich. The sauce that goes with this has a great Asian flair – the ginger, garlic and soy combine to perfection. Pair with Homemade Lo Mein for a great meal.

4 servings
236 calories per serving

1 T lite soy sauce
1 T maple syrup
2 t oil
2 T lime juice
2 t finely grated ginger
2 cloves garlic, minced
½ t pepper
1 bell pepper cut into thin slices
2 T minced parsley
4 scallions, sliced
1 ½ lb. flounder, tilapia or other white fish
1 lemon, cut into wedges
Pam

Preheat oven to 350 degrees. In a bowl combine soy, maple syrup, oil., lime juice, ginger, garlic and pepper. Create 4 foil packets and spray lightly with Pam and place fish in packet. Lay pepper strips atop the fish and sprinkle with parsley and scallions. Close foil tightly and bake 20 minutes or until fish is done. Serve with lemon wedges.

Dinner, Sides, Vegetables

Zucchini Boats

October 22, 2010 admin Leave a comment

This has a definite Middle Eastern flair to it with the coriander and cumin as the main seasoning. Serve next to Eastern Fried Rice for a great vegetarian meal.

4 servings
107 calories per serving

2 medium zucchini, halved lengthwise
½ T oil
1 small onion, chopped
1 clove garlic, minced
2 oz. button or Portobello mushrooms, chopped
1 t ground coriander
¾ t ground cumin
½ c chick peas, rinsed and drained
1 T lemon juice
2 T chopped parsley
Salt and pepper to taste
Pam

Preheat oven to 350 degrees. Spray a baking dish with Pam. Scoop the flesh out of the middle of the zucchinis to create boats for the filling. Chop the removed flash and reserve. Heat oil in a skillet and cook onions 5 minutes then add garlic and cook another minute. Add chopped zucchini and mushrooms and cook 5 minutes then add coriander, cumin, chick peas, lemon, parsley, salt and pepper. Stuff the zucchini shells and bake 35-40 minutes.

Lunch, Soups

Mushroom Soup

October 16, 2010 admin Leave a comment

It’s amazing how such a quick cook soup can produce such a flavorful broth ! The mushrooms really release all their mushroomy goodness in this one 🙂

4 servings
140 calories per serving

1 t oil
½ c finely chopped onion
¼ c chopped parsley
2 garlic cloves, minced
2 lb. slices assorted mushrooms (canned and fresh)
32 oz. fat free chicken or beef broth
1 c water
½ t salt
¼ t pepper
½ t garlic powder
½ t onion powder
½ c nonfat sour cream

In large saucepan heat oil and add onion, parsley and garlic and cook 5 minutes or until onion is tender. Add mushrooms, broth, water, salt, garlic powder, onion powder and pepper and bring to a boil and cook 4 minutes. Reduce heat to low and simmer 15 minutes then stir in sour cream and serve.

Dinner, Pork

Pork Filets

September 8, 2010 admin Leave a comment

What a great pork recipe ! Any time you serve a sauce with something, it just makes it so much more special. And this sauce is special unto itself ! It is very flavorful with just the right amount of tang from the mustard and Worcestershire. Put the 2 together and you get a meal fit for a king !

2 servings
255 calories per serving

Pork:
8 oz. pork tenderloin
1/8 t kosher salt
1/8 t pepper
2 t oil

Sauce:
2 T minced shallots
¼ c white cooking wine
½ c chicken broth
1 t Worcestershire sauce
1 t Dijon mustard
1 t lemon juice
1 T fresh parsley, chopped
1 t butter
1/8 t kosher salt
Tabasco sauce to taste

Cut pork loin into 4 thick pieces and season with salt and pepper. Heat oil in skillet until browned, about 6 minutes per side. Also sear the edges cooking the pork for a total of 16 minutes or until done throughout. Remove pork and keep warm. Saute shallots in same skillet 2 minutes. Add wine and simmer until reduced by half. Stir in broth, Worcestershire, Dijon and lemon juice and simmer 5 minutes. Remove from heat and whisk in parsley, butter and Tabasco. Drizzle sauce over filets.

Chicken, Dinner, Kid Friendly, Summer

Mojo Chicken

September 2, 2010 admin Leave a comment

This marinade is reminiscent of a Mojito – it makes a great, refreshing, summery chicken recipe. Sometimes instead of boneless breasts I par boil split breasts and then slightly score the breast meat before marinating and grilling.

6 servings
200 calories per serving

6 boneless skinless chicken breasts (Perdue Perfect Portions work great here !)

Marinade:
¾ c orange juice
3 T lime juice
3 T oil
2 T parsley, minced
2 t mint, minced
2 t oregano
2 cloves garlic, minced
½ t salt
½ t ground ginger
½ t ground allspice
Pam

Make some shallow slits in the chicken and place in a zip loc bag along with all the other ingredients. Refrigerate at least 4 hours.

Spray a grill with High Heat Pam and grill chicken to desired doneness.

Dinner, Kid Friendly, Pork, Summer

Grilled Pork Roast

August 31, 2010 admin Leave a comment

Cooking the pork in this manner turns your grill into a big oven. Be sure to sear the pork at the end of the cooking process so you get a nice browned outside. Serve with Oven Fries and a salad for a great balanced meal. Leftovers are great for making Cuban Sandwiches.

10 servings
253 calories per serving

3 pound pork top loin roast or pork loin
2 T parsley, chopped
1 t fennel seeds, crushed
1 t minced dry onion
½ t rosemary, crushed
¼ t salt
¼ t ground cloves
¼ t pepper
¼ t garlic powder
¼ t onion powder
1/8 t ground coriander

Trim fat from roast. Mix all spices together to create a rub and sprinkle it evenly over the meat and rub it in. Heat grill – lower heat to medium low – shut off one side of the grill so that you can grill with indirect heat. Place meat on a rack in a baking pan and place on the side of grill that is NOT on. Cook 1 ½ hours. Sear the meat on the side of the grill that is on for just a few moments, then remove from grill and let sit 15 minutes before slicing.

[FA_Lite id=”9343″]

Dinner, Fish, Summer

Lemon Shrimp Kabobs

August 5, 2010 admin Leave a comment

You know the drill 🙂 Throw away the skewers and forget kabobs – get a grill basket instead and make kabob cooking easy like it should be ! Cooking this with the lemon wedges as well as mixing in lemon juice makes this super citrusy and shrimp is just meant to be mixed with citrus.

6 servings
115 calories per serving

3 T honey
¼ c lemon juice
1 T finely chopped parsley
1 ½ lb. uncooked shrimp
3 medium zucchini, cut into 1 inch slices
2 medium summer squash, cut into 1 inch slices
1 small red bell pepper cut into 1 inch wedges
2 cloves garlic, minced
1 small lemon cut into wedges
Pam

Mix honey, lemon juice and parsley in a dish. Add shrimp, cover and refrigerate ½ hour. Heat grill and spray a grill basket with Pam. Place shrimp and veggies in basket and grill 12 minutes stirring frequently. Brush more marinade on the fish during the cooking process.

Chicken, Dinner, Kid Friendly, Summer

Herbed Chicken

July 29, 2010 admin Leave a comment

Crispy on the outside, juicy on the inside – this chicken dish is superb. Try serving with Mexican Mac and Cheese and a nice green salad. The leftovers are great for use in salads, for wraps and sandwiches, and for quick soups.

4 servings
180 calories per serving

4 boneless skinless chicken breasts (Perdue Perfect Portions work great here !)
1 clove garlic, minced
1 t basil flakes
1 t rosemary flakes
1 t parsley flakes
¼ t kosher salt
2 T oil
Pam

Preheat oven to 475 degrees. Make some deep slit sin the chicken tops. Combine garlic and other herbs and 2 T of oil and brush onto chicken. Heat an oven safe skillet and spray with Pam and cook chicken slit side down with the pan covered for 5 minutes to get a nice sear on it. Turn and then place skillet into oven and cook 12-15 minutes.

Alternately grill chicken on a hot grill if you prefer 🙂

Dinner, Kid Friendly, Sides

Au Gratin Potatoes

July 28, 2010 admin 1 Comment

Potatoes and cheese of any sort are just a winning combination. The parmesan in this recipe is a great hint of cheese without being overpowering.

4 servings
167 calories per serving

1 ½ lb. new potatoes
1 T margarine
1 T flour
¼ c chopped parsley
1 clove garlic, minced
½ t black pepper
Salt to taste
1 ½ c skim milk
1 medium onion, peeled and sliced very thin
2 T grated parmesan cheese

Preheat oven to 325 degrees. Slice potatoes into ¼ thick slices and place half of them in a square baking dish. Top with half the onions, then do another layer of potatoes and another layer of onions and sprinkle with salt. Melt margarine and stir in flour, parsley, garlic and pepper and then gradually add milk stirring until thick and smooth. Remove from heat. Pour the sauce over the potatoes and cover and bake ½ hour. Stir gently, recover and bake another 30 minutes. Sprinkle the cheese over and bake another 20 minutes uncovered.