Easy Beef Strogonaff

Ingredients:

• 1 lb beef strips
• 1 (10 3/4 ounce) can condensed golden mushroom soup
• 10 ounces sour cream
• 1/2 cup reserved beef broth
• 16 ounces egg noodles
• 1 cup fresh mushrooms, diced

Directions:

Prep Time: 30 min Total Time: 1 hr Yield: 4 dozen

1. Fry beef slowly for about 10 min, until tender. Remove and save. Reserve about 1/2 cup of the broth.
2. Cook egg noodles according to directions.
3. Add broth, soup and sour cream in sauce pan. Heat until just boiling.
4. Add beef and mushrooms into the mixture. Heat through.

Approx. Calories 700 per serving

Toasted Tasty Turkey Melt

Ingredients:

• 2 pieces white Italian bread slices
• 5 slices turkey, roasted
• 1 tbsp mayonnaise, light
• 1 slice swiss cheese
• 1 roasted red pepper (packed in oil)
• butter as needed

Directions:

Prep Time: 5 min  Total Time: 5 min   Yield: 1 sandwich

1. Melt butter in frying pan enough to coat bottom, add both slices of bread and toast on low.
2. Immediately add mayonnaise to one side of one slice and top with cheese, toast for about one minute.
3. Add turkey and red pepper slices to frying pan (add more butter if necessary), toasting for about 30 seconds on each side, just enough to singe it and warm it up.
4. Add mayonnaise to one side of the other slice of bread and top with  turkey and pepper slices.
5. Combine both bread slices into sandwich, toast lightly on each side for another 30 seconds or so until brown and cheese melted.

Approx. 450 calories per sandwich

The Italian Job

Ingredients:

• 500 g pkg Italian sausage
• 2 tsps garlic, chopped
• 8 oz can stewed tomatoes
• 1 roasted red pepper (packed in oil), chopped
• 1/2 green pepper, chopped
• 1/4 onion, finely chopped
• 1/4 cup spinach
• 1 cup fresh mushrooms, sliced
• 1 tbsp oil
• 1 cup tomato sauce, herb flavoured
• 2 slices bacon

Directions:
Prep Time: 5 min  Total Time: 30 min   Yield: 2

1. Coat frying pan with half the oil and place entire package of sausage in frying pan, do not chop up until browned on both sides for 2 minutes each side, then chop to bite size pieces.
2. While frying sausage, bake bacon strips for about 5 minutes, so not very crisp, set aside.
3. Add to frying pan all the veggies, garlic and remaining oil and mix in with meat, simmer on low-medium heat for about 10 minutes.
4. Add tomato sauce and bacon, cut into pieces, stir in mixing well and simmer on low for another 10 minutes.
5. Serve over pasta of your choice, sprinkle with cheese of your choice.
6. Another option, stuff into extra large shell pastas.
7. Add ground turkey to lighten up in calories.

Approx. 350 calories

Fabulous Fritos Cuban Cooking

Ingredients:

• Pollo Frito (fried chicken)
• 3/4 cups Cuban Garlic Lime Marinade
• 1/2 cups honey
• 2 chicken breasts
• 1 tsp garlic
• 1 tbsp lemon vodka
• 1 tbsp oil

Boniatos Fritos (fried sweet potatoes)

• 1 large sweet potato
• 1 large carrot
• 3 tbsp oil
• salt to taste

Directions:
Prep Time: 4 hrs  Total Time: 4 hrs 30 min   Yield: 2 meals

1. Pour marinade and honey in ziplock with chicken, place in refridgerator for maximum 4 hours (lime juice will tenderize chicken too much). Can also freeze for OAMC.
2. Before chicken is ready, prepare the potatoes and carrots by cutting them julienne style, but a little larger, not quite as large as french fries.
3. Place veggies in frying pan with oil and fry on medium heat (4-5 out of 10 on your element).
4. Once chicken is ready to be cooked, drain all marinade and place in frying pan with oil, sautee with garlic until most of pink colouring is gone.
5. Add vodka to chicken and simmer on low-medium heat (3 on your element), heat until liquid is reduced and chicken is browned all over.
6. Once veggies are mostly cooked through and soft turn heat up to high-medium heat (6 on your element) and cook for about 5 minutes until somewhat crispy on the outside.
7. Serve together.

Approx. 475 calories per meal

pictured here with replacements: baby reds for sweet potatoes, asparagus and mushrooms for carrots, white wine vinegar for vodka.

Raspberry Chocolate Muffins

Ingredients:

• 3 cups flour (I split half and half of white flour and whole wheat flour)
• 1 1/2 cups sugar (I split 2/3 granulated white sugar and 1/3 brown sugar)
• 1/2 cup cocoa
• 4 tsps baking powder
• 2 tsps baking soda
• 1 1/3 cups raspberry yogurt
• 1 1/3 cups low-fat milk
• 1 tsp vanilla extract
• 1 1/2 cups chocolate chips

Directions:

Prep Time: 5 min  Total Time: 20 min   Yield: 24 muffins

1. Preheat oven to 400 C.
2. Mix all dry ingredients.
3. Mix in yogurt, milk, and vanilla, mix until smooth.
4. Add in chocolate chips.
5. Spray baking pan with oil and divide mixture evenly between 24 cups.
6. Sprinkle a few chocolate chips on top of each muffin.
7. Bake for 10-12 minutes, or until toothpick comes out clean.

Approx. 185 calories per muffin

Spicy Ginger Shrimp

Ingredients:

• 3 tablespoons olive oil
• 1 lb frozen cocktail shrimp, thawed and de-tailed
• 1 tablespoon green onions, chopped into 2-inch pieces
• 4 -5 ounces mushrooms, sliced
• 1/2 red bell pepper, seeded and cut into pieces
• 2 garlic cloves, pressed
• 2 tsps fresh ginger, peeled and grated
• 1 teaspoon coarse black pepper
• 1/4 cup soy sauce
• 2 tablespoons hoisin sauce
• 2 tablespoons sesame oil
• 2 teaspoons red pepper flakes
• salt

Directions:
Prep Time: 20 min Total Time: 40 min Yield: 4

1. Heat olive oil over high heat until rippling in a large nonstick skillet.
2. Add onions, mushrooms, red pepper, garlic and ginger and stir-fry another 2 minutes. Add shrimp and remaining ingredients after 1 minute.
3. While accompanying noodles drains, add sesame oil and soy sauce to pasta pot. Add to noodles and toss to coat. Serve stir-fry over noodles.

Approx. Calories  500 per serving

Root Beer Roasted Ribs (Boneless)

Ingredients:

• 2 lbs thick cut pork tenderloins
• 8 cups root beer (variation: orange soda)
• 1/2 cup salt
• 1 tablespoon fresh ground pepper
• 2 cups of your favorite barbecue sauce (variation: raspberry chipotle sauce)

Directions:
Prep Time: 2.25 hrs Total Time: 5 hrs Yield: 4
1. Cut pork into 1/2 in by 2 in strips, and in a long shallow dish, cover the 'ribs' in root beer (about 7.5 cups) and salt mixture, cover and place in refridgerator for 2 hrs minimum.
2. Remove 'ribs' from brine, pat dry and season with pepper.
3. Wrap 'ribs' in foil, cook at 275F for 2-2.5 hours.
4. Remove 'ribs' and baste with mixture of BBQ sauce and 1/2 cup root beer. Broil for 2-5 minutes until sauce is cooked on and bubbly, flib 'ribs', brush on sauce and broil 2-5 minute.

Approx. Calories  600 per serving

Multi-Meatloaf/Meatballs

Ingredients:

• 1lb ground beef
• 1lb ground lam
• ½ cup onion (chopped)
• 3 cups soft breadcrumbs
• 3 eggs
• 3 tablespoons fresh parsley (chopped)
• 3 teaspoons salt

Directions:
Prep Time: 10 mins Total Time: 30 mins Yield: 6 pieces, 24 meatballs, 3 mini-loaves
1. Preheat oven at 400 degrees.
2. Mix all ingredients thoroughly.
3. Place all evenly into a 9x9 glass casserole dish and bake for 45 minutes.
Or
4. For mini meatloaves, bake in muffin tins.
Or
5. Form into meatballs, place into a 9x9 glass casserole dish and bake for 45 minutes.

Variations:
Italian version
1 teaspoon italian seasoning
1/2 cup pasta sauce
1/2 cup mozzarella cheese, shredded

Fiesta version2 teaspoons chili powder

1/2 cup salsa
1/2 cup monterey jack cheese, shredded

BBQ version

1 teaspoon garlic powder
1/2 cup barbecue sauce
1/2 cup cheddar cheese

Manhattan version: 1 cup barbecue sauce

1 cup apricot pureed
Blended together and poured over meat before cooking.

Or Mix in 1 cup shredded cheese to meat mixture.

Or Mix in 1 (8 ounce) envelope Lipton Onion Soup Mix or instead of spices.

Or Mix in 1 (120 g) package Stove Top stuffing mix instead of crackers and spices. 

Approx. Calories  350 per serving  (base recipe)

Spaghetti Supreme

Ingredients:

• 4 boneless skinless chicken breasts or 1 pkg frozen shrimp, thawed, tail removed, deveined
• 2 bunches green onions, chopped 
• 1 cup fresh mushrooms, sliced 
• 1 cup tomatoes, diced 
• 1 cup Italian dressing 
• 1 cup spaghetti 
• 1/2 cup parmesan cheese, freshly grated 
• Salt and pepper to taste
• Optional: add 1 cup broccoli florets

Directions:
Prep Time: 10 min  Total Time: 55 min  Yield: 6
1. In frying pan cook chicken/shrimp while starting to boil spaghetti

2. Once meat is mostly cooked add dressing and mushrooms (and broccoli).

3. Drain spaghetti when done and place on plates, dish out meat onto spaghetti.

4. Sprinkle tomatoes, cheese and spices on each plate.

Approx. Calories 400 per serving

Quick and Easy Grilled Pork Chops

Ingredients:
1 (16 ounce) bottle Italian salad dressing
6 pork chops
1/2 cup melted butter

Directions:
Prep Time: 5 min  Total Time: 4 hrs 15 min  Yield: 6
1. Place the pork chops into a large ziploc bag or bowl with a lid (not a metal container).
2. Pour salad dressing in the bag or bowl.
3. Marinate at least 4 hours or overnight, turning the bag or shaking up the bowl 3 or 4 times.
4. Place the chops on a hot grill and cook until juices run clear.
5. Baste these with butter as they cook so they stay tender.

Approx. Calories 350 per serving

Apple Onion Pork Chops

Ingredients:

• 4 pork chops, 1 inch thick 
• 1 1/2 cups applesauce 
• 1 tablespoon brown sugar 
• 1 package dry onion soup mix 
• salt and pepper

Directions:
Prep Time: 10 min  Total Time: 50 min  Yield: 4
1. Salt and pepper chops and quickly brown.
2. Mix the remaining ingredients.
3. Place chops in baking dish and top with applesauce mixture.
4. Bake 375 for 40 minutes.
or
1. Mix all ingredients in ziploc bag with pork chops.
2. Put in the crockpot and cook for 4-6 hrs.

Approx. Calories 350 per serving

Tuna Cakes

Ingredients:

• 2 (6 ounce) cans tuna in water, drained
• 3 eggs, beaten
• 1/2 teaspoon pepper (or more to taste)
• 1/2 small white onion, minced
• 2 cups panko
• 4 tablespoons lowfat margarine, melted
• Optional: Cheese
• Optional: Curry

Directions:

Prep Time: 15 mins Total Time: 23 mins Yield: 4
1. Mix all ingredients. If runny add more panko. Can add shredded cheese at this point or add it on top later to make a Melt.

2. Form into patties.

3. Stir some of the margarine in frying pan, fry patties for approximately 4 minutes each side.
4. Make into a melt by adding to bread and swiss cheese. Add curry to the tuna and add pear or apple slices to the melt.

Approx. Calories  775  per serving

Ham Primavera

Ingredients:

• 1/2 lb fresh mushrooms, sliced
• 1 tablespoon onion flakes
• 2 cups alfredo sauce with parmesan cheese
• 2 cups cooked ham, cubed
• 1 (7 ounce) package spaghetti, cooked and drained
• 10 ounces peas
• salt and pepper
• parmesan cheese

Directions:
Prep Time: 15 mins Total Time: 35 mins Yield: 4
1. Fry ham and onion flakes in oil or butter until tender.
2. Add in 3 cheese alfredo sauce and salt and pepper, stir until smooth.
3. Bring to a light boil; stir for about 2 minutes or until slightly thickened.
4. Stir in spaghetti, mushrooms, and peas; stir until heated through.
5. Top with Parmesan cheese.

 Approx. Calories  445  per serving

Crispy Ranch Chicken

Ingredients:

• 6 boneless skinless chicken breast halves
• 3/4 cup dry breadcrumbs/shake n’ bake coating
• 3/4 cup bottled creamy ranch dressing
• Optional: substitute dressing for 1/2 mayo 1/2 mustard
• Optional: add parmesean cheese to coating

Directions:
Prep Time: 5 mins Total Time: 95 mins Yield: 6

1. Dip chicken into ranch dressing then into bread crumbs.
2. Place in a 9x13 baking dish and set in fridge for at least 60 minutes.
3. Bake at 400 degrees for 30 to 45 minutes.

Approx. Calories  455  per serving

Aussie Chicken

Ingredients:

• 4 boneless skinless chicken breast halves
• 2 teaspoons seasoning salt
• 6 slices bacon, halved
• 1/2 cup honey or light corn syrup
• 1/4 cup dijonaise
• 1 tablespoon dried onion flakes
• 2 cups shredded cheddar cheese
• 1 cup sliced fresh mushrooms

Directions:
Prep Time: 20 mins Total Time: 35 mins Yield: 4-6

1. Preheat oven to 350 and rub the chicken breasts with seasoning salt.
2. In a medium-large skillet cook bacon until crisp. Set bacon aside.
3. Drain the majority of the bacon grease and cook the chicken breasts in the same skillet. Cook on both sides until lightly browned.
4. Meanwhile, in a small bowl combine mustard, honey/light corn syrup, and dried onion flakes, mix well.
5. When chicken breasts are browned, place them in a 9x13 baking dish, spread the mustard mixture on the breasts.
6. Layer the chicken breasts with bacon, mushrooms and cheese.
7. Bake in oven for 15 minutes, or when the cheese is melted and chicken juices run clear.

 Approx. Calories  775  per serving

Cheeseburger Stuffed French Bread

Ingredients:

• 1 lb hamburger
• 1/4 cup chopped onion
• 1 (10 3/4 ounce) can tomato soup, undiluted
• 1/2 teaspoon garlic salt
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 lb French bread
• 1 -2 tablespoon butter
• 8 ounces Velveeta cheese, sliced
• Burger toppings as you choose

Directions:
Prep Time: 10 mins Total Time: 40 mins Yield: 4-6

1. Cook hamburger and onion, draining grease, then add soup and spices, simmer 5-10 minutes.
2. Meanwhile, slice top third off bread, hollow out bottom half of loaf, leaving a 3/4-inch shell, spread top slice of bread (cut side), with butter.
3. Fill with meat mixture, top with cheese slices, place on cookie sheet with buttered top next to it, put in oven at 350º; bake till heated through and broil till lightly browned.
4. Remove, add any burger toppings you prefer.
5. Put the top on, slice into wide slices for sandwiches, about 4-5 inches wide.

 Approx. Calories  775  per serving

Pepsi Pork Roast

Ingredients:

• 2lbs pork loin roast
• 1 (12 ounce) can Pepsi
• 1 (10 3/4 ounce) can cream of mushroom soup
• 0.5 (1 1/4 ounce) package onion soup mix
• options: substitute with beef roast, cola with 3/4 cup sherry

Directions:
Prep Time: 5 mins Total Time: 4.5 hrs Yield: 6

1. Place roast in crock pot.
2. Mix soup mix with soup.
3. Add cola to soup mixture and pour over roast.
4. Cook on high for 4-5 hours.
5. When done, remove roast and thicken juices with cornstarch for wonderful gravy.

 Approx. Calories  75  per serving

Tuna & Bacon Pasta Fina

Ingredients:

• 8 ounces angel hair pasta
• 1/2 lb bacon
• 1 (6 1/2 ounce) packet tuna in water, may use canned tuna drained
• 1 tablespoon garlic, minced
• black pepper
• parmesan cheese

Directions:
Prep Time: 5  Total Time: 15  Yield:4-6

1. Fry the bacon in a pan. When bacon is done, drain on papertowels.
2. Keep the bacon grease in the pan. (Note: You can reduce the amount of bacon grease you use if you so choose, just keep enough so it doesn't get dry).
3. Put the tuna and garlic in the pan with the bacon grease and heat over medium heat - stirring occasionally. Do this for approximately 5 minutes.
4. Crumble the bacon strips and place back in the pan with the tuna & garlic.
5. Heat for another minute or two while boiling your angel hair pasta.
6. When pasta is done put into a large bowl and transfer your bacon & tuna mixture from the pan into the bowl of pasta.
7. Sprinkle with parmesan cheese and black pepper (optional), toss all ingredients to incorporate all the flavors. Add a side of mushrooms.

Approx. Calories 535 per serving

Sweet Chili Chicken

Ingredients:
1 lb boneless skinless chicken breast half
1 (1 ounce) package onion soup mix
1 (8 ounce) jar apricot jam
10 ounces chili sauce

Directions:
Prep Time: 5 mins Total Time: 35 mins Yield: 4

1. Preheat the oven to 350°.
2. Line a 9-X 13-inch pan with foil and place the chicken in the pan.
3. Mix together the remaining ingredients and dump them over the chicken.
4. Bake, uncovered, for 30 minutes.
5. Serve over brown rice or baked sweet potatoes.

Approx. Calories  412  per serving

Barbecue Cola Chicken

Ingredients:

• 1 cups barbecue sauce
• 1 tablespoons dried onion flakes
• 1 (12 ounce) can Coca-Cola
• 4 boneless skinless chicken breasts

Directions:

Prep Time: 35 mins Total Time: 55 mins Yields: 4 servings

1. In a medium bowl, mix barbecue sauce, minced onion and cola beverage. Divide barbecue sauce mixture evenly into 2 (1 gallon) resealable food storage plastic bags. Add 6 chicken breasts to each bag; seal bags and turn to coat. Refrigerate at least 6 hours or overnight to marinate, turning bags once or twice. 
2. When ready to cook chicken, heat gas or charcoal grill. When grill is heated, carefully oil grill rack. Remove chicken from marinade; reserve marinade. Place chicken on gas grill over medium heat or on charcoal grill over medium coals; cover grill. Cook 12 to 15 minutes, turning occasionally, until juice is no longer pink when centers of thickest pieces are cut and thermometer inserted in centers read 170*.
3. In a 1 quart saucepan, heat remaining marinade to boiling. Boil 3-4 minutes. Serve chicken with sauce.
4. Make in a crockpot and shred for pulled chicken sandwiches.

Appox. Calories 200 per serving