Chicken and Black Bean-Stuffed Burritos

Ingredients:

• 1/4 cup water
• 2 tablespoons fresh lime juice
• 1/2 teaspoon chili powder
• 1/4 teaspoon ground cumin
• 1/4 teaspoon black pepper
• 1/8 teaspoon ground red pepper
• 2 cups shredded rotisserie chicken breast
• 1/4 cup thinly sliced green onions
• 3/4 cup canned black beans, rinsed and drained
• 1/2 cup refrigerated fresh salsa
• 4 (8-inch) flour tortillas
• 1/2 cup shredded Monterey Jack cheese
• Cooking spray

Directions:

• Bring first 6 ingredients to a boil in a small saucepan. Stir in shredded chicken and green onions.

• Combine beans and salsa. Spoon 1/4 cup bean mixture and 1/2 cup chicken mixture down center of each tortilla; sprinkle with 2 tablespoons cheese. Roll up.

• Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add 2 burritos. Place a cast-iron or other heavy skillet on top of burritos, and cook for 3 minutes on each side. Remove from pan, and repeat procedure with the remaining 2 burritos.

Author: CookingLight.com

Nutritional Facts:

• Calories - 353
• Yield - 4 servings
  

Rating:

Comments:

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Kung Pao Chicken

Ingredients:

• 2 tablespoons dark sesame oil
• 1 cup chopped onion
• 2 garlic cloves, minced
• 1 pound skinless, boneless chicken thighs, cut into 1-inch pieces
• 3/4 cup water
• 3 tablespoons lower-sodium soy sauce
• 2 teaspoons cornstarch
• 1 teaspoon brown sugar
• 1/2 teaspoon bottled minced ginger
• 1 to 1 1/2 teaspoons crushed red pepper
• 1 cup thinly sliced red bell pepper (about 1 large pepper)
• 1 cup snow peas, trimmed
• 2 tablespoons chopped unsalted, dry-roasted peanuts

Directions:

• Heat sesame oil in a large skillet over medium-high heat. Add onion to pan; sauté 3 minutes or until softened. Add garlic; sauté 30 seconds, stirring constantly. Add chicken; sauté 3 minutes or until chicken begins to brown.

• Combine 3/4 cup water and the next 5 ingredients (through crushed red pepper), stirring with a whisk until sugar dissolves. Add water mixture to pan; bring to a boil. Add bell pepper and snow peas to pan; cook for 2 minutes or until vegetables are crisp-tender and sauce thickens. Sprinkle with nuts.

Author: CookingLight.com

Nutritional Facts:

• Calories - 275
• Yields - 4 servings
• Serving size - 1 C
  

Rating:

Comments:

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Salisbury Steak with Mushroom Gravy

Ingredients:

• 1/3 cup grated onion, divided
• 1/2 teaspoon black pepper
• 1/4 teaspoon salt
• 2 garlic cloves, minced
• 1 pound ground sirloin
• Cooking spray
• 1 tablespoon butter
• 8 ounces cremini mushrooms, quartered
• 1/3 cup dry red wine
• 1 1/4 cups fat-free, lower-sodium beef broth
• 1 tablespoon all-purpose flour
• 1 teaspoon red wine vinegar

Directions:

• Combine 1/4 cup onion, pepper, salt, garlic, and beef. Shape into 4 (1/2-inch-thick) patties. Heat a skillet over medium-high heat. Coat with cooking spray. Add patties; cook 3 minutes on each side or until browned.

• Melt butter in pan. Add mushrooms; sauté 4 minutes. Stir in wine and remaining onion; cook 2 minutes. Combine broth and flour; add to pan, and bring to a boil. Cook 5 minutes or until thick. Add patties and vinegar to pan; cook 2 minutes.

Author: CookingLight.com

Nutritional Facts:

• Calories - 192
• Yields - 4 servings
• Serving size - 1 steak and 1/4 C gravy
  

Rating:

Comments:

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Tex-Mex Pork

Ingredients:

• 1 pound pork tenderloin, trimmed and cut into 3/4-inch cubes
• 3/4 teaspoon kosher salt
• 3/4 teaspoon freshly ground black pepper
• 1 1/2 cups refrigerated fresh salsa
• 1/4 cup water
• 2 cups hot cooked long-grain rice
• 1/4 cup light sour cream
• 3/4 cup cubed avocado

Directions:

• Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork to pan; sprinkle with 3/4 teaspoon kosher salt and 3/4 teaspoon freshly ground black pepper. Sauté for 8 minutes or until lightly browned. Add salsa and 1/4 cup water to pan; bring to a boil, reduce heat, and simmer 5 minutes or until slightly thickened. Serve pork mixture over rice; top with sour cream and avocado.

Author: CookingLight.com

Nutritional Facts:

• Calories - 322
• Yields - 4 servings
• Serving size - 3/4 C pork mixture, 1/2 C rice, 1 Tbsp sour cream, 3 Tbsp avocado
  

Rating:

Comments:

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Spicy Chicken Sandwiches with Cilantro-Lime Mayo

Ingredients:

• Mayo:
• 1/4 cup reduced-fat mayonnaise
• 2 tablespoons chopped fresh cilantro
• 1 teaspoon fresh lime juice
• 1 garlic clove, minced
• Chicken:
• 1/4 cup egg substitute
• 3 tablespoons hot sauce (such as Tabasco)
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 2 (6-ounce) skinless, boneless chicken breast halves
• 4 1/2 ounces baked tortilla chips (about 6 cups)
• 2 tablespoons olive oil
• Remaining ingredients:
• 4 (2-ounce) Kaiser rolls, split
• 12 (1/8-inch-thick) red onion slices
• 4 lettuce leaves

Directions:

• To prepare mayo, combine the first 4 ingredients.

• To prepare chicken, combine egg substitute, hot sauce, oregano, and salt in a large zip-top plastic bag. Cut chicken breast halves in half horizontally to form 4 cutlets. Add chicken to bag; seal. Marinate in refrigerator 2 hours or up to 8 hours, turning bag occasionally.

• Place tortilla chips in a food processor; process 1 minute or until ground. Place ground chips in a shallow dish.

• Working with one cutlet at a time, remove chicken from marinade, allowing excess to drip off. Coat chicken completely in chips. Set aside. Repeat procedure with remaining chicken and chips.

• Heat a large nonstick skillet over medium heat. Add olive oil to pan, swirling to coat. Add chicken to pan; cook 3 minutes on each side or until browned and done. Spread mayo evenly over cut sides of rolls. Layer bottom half of each roll with 3 onion slices, 1 lettuce leaf, and 1 chicken cutlet; top with top halves of rolls.

Author: CookingLight.com

Nutritional Facts:

• Calories - 419
• Yields - 4 servings

Rating:

Comments:

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Saucy Sirloin Steak

Ingredients:

• 1/2 teaspoon salt
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 1 pound boneless sirloin steak, trimmed
• Cooking spray
• 1 teaspoon olive oil
• 2 garlic cloves, minced
• 1/2 cup beef broth
• 1/4 cup hoisin sauce
• 2 teaspoons Dijon mustard
• 1 teaspoon tomato paste
• 3 teaspoons red wine vinegar

Directions:

• Preheat broiler.

• Combine first 3 ingredients in a small bowl; sprinkle over steak. Place steak on broiler rack coated with cooking spray. Broil for 6 minutes on each side or until desired degree of doneness. Let stand for 5 minutes.

• While the steak is standing, heat the olive oil in a small saucepan over medium heat. Add the garlic, and cook for 30 seconds, stirring constantly. Add the broth and the remaining ingredients. Bring to a boil; reduce heat, and simmer for 5 minutes or until thick, stirring with a whisk. Cut steak diagonally across the grain into thin slices, and serve with sauce.

Author: CookingLight.com

Nutritional Facts:

• Calories - 227
• Yields - 4 servings
• Serving size - 3 oz steak and 3 Tbsp sauce
  

Rating:

Comments:

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Cranberry-Oatmeal Bars

Ingredients:

• Crust:
• 4.5 ounces all-purpose flour (about 1 cup)
• 1 cup quick-cooking oats
• 1/2 cup packed brown sugar
• 1/4 teaspoon salt
• 1/4 teaspoon baking soda
• 1/4 teaspoon ground cinnamon
• 6 tablespoons butter, melted
• 3 tablespoons orange juice
• Cooking spray
• Filling:
• 1 1/3 cups dried cranberries (about 6 ounces)
• 3/4 cup sour cream
• 1/2 cup granulated sugar
• 2 tablespoons all-purpose flour
• 1 teaspoon vanilla extract
• 1/2 teaspoon grated orange rind
• 1 large egg white, lightly beaten

Directions:

• Preheat oven to 325°.

• To prepare crust, weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 5 ingredients (through cinnamon) in a medium bowl, stirring well with a whisk. Drizzle butter and juice over flour mixture, stirring until moistened (mixture will be crumbly). Reserve 1/2 cup oat mixture. Press remaining oat mixture into the bottom of an 11 x 7–inch baking dish coated with cooking spray.

• To prepare filling, combine cranberries, sour cream, granulated sugar, and remaining ingredients in a medium bowl, stirring well. Spread cranberry mixture over prepared crust; sprinkle reserved oat mixture evenly over filling. Bake at 325° for 40 minutes or until edges are golden. Cool completely in pan on a wire rack.

• Cherry-Oatmeal Bars: Substitute dried cherries for the dried cranberries and lemon rind for the orange rind in filling. CALORIES 135
  

• Maple-Date-Oatmeal Bars: Substitute chopped pitted dates for the dried cranberries. Omit granulated sugar from filling, and add 2 tablespoons maple syrup and 2 tablespoons brown sugar. CALORIES 124

Author: CookingLight.com

Nutritional Facts:

• Calories - 133
• Yields - 24 servings
  

Rating:

Comments:

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Pear-Cranberry Pie with Oatmeal Streusel

Ingredients:

• Streusel:
• 3/4 cup regular oats
• 1/2 cup packed light brown sugar
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• Dash of salt
• 2 tablespoons chilled butter, cut into small pieces
• Filling:
• 3 cups (1/2-inch) cubed peeled Anjou pear (2 large)
• 2 cups fresh cranberries
• 2/3 cup packed light brown sugar
• 2 1/2 tablespoons cornstarch
• Remaining ingredient:
• 1 unbaked 9-inch deep-dish pastry shell

Directions:

• Preheat oven to 350°.

• To prepare streusel, combine first 5 ingredients in a medium bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal.

• To prepare filling, combine pear, cranberries, 2/3 cup brown sugar, and cornstarch in a large bowl; toss well to combine. Spoon pear mixture into pastry shell; sprinkle streusel over pear mixture. Bake at 350° for 1 hour or until bubbly and streusel is browned. Cool at least 1 hour on a wire rack.

Author: CookingLight.com

Nutritional Facts:

• Calories - 240
• Yields - 12 servings
  

Rating:

Comments:

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Creamy Salsa Dip

Ingredients:

• 2 teaspoons olive oil
• 1/2 cup finely chopped onion
• 2 garlic cloves, minced
• 1 finely chopped seeded jalapeño pepper
• 1 (14.5-ounce) can diced tomatoes, undrained
• 3 tablespoons chopped fresh cilantro, divided
• 1 teaspoon habanero hot pepper sauce or any hot pepper sauce
• 1 (16-ounce) carton low-fat sour cream

Directions:

• Heat the oil in a large nonstick skillet over medium heat. Add onion, garlic, and jalapeño; cover and cook 3 minutes or until onion is tender. Add tomatoes; bring to a boil. Reduce heat, and simmer, uncovered, 5 minutes. Cool completely. Stir in 2 tablespoons cilantro, pepper sauce, and sour cream. Cover and chill. Sprinkle with the remaining 1 tablespoon cilantro.

Author: CookingLight.com

Nutritional Facts:

• Calories - 45
• Yields - 16 servings
• Serving size - 1/4 C
  

Rating:

Comments:

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Mashed Honey-Roasted Sweet Potatoes

Ingredients:

• 6 pounds sweet potatoes, peeled and cut into (1-inch) cubes
• Cooking spray
• 5 tablespoons honey, divided
• 4 tablespoons unsalted butter
• 3/4 teaspoon salt

Directions:

• Preheat oven to 375°.

• Place potatoes in a single layer on 2 large baking sheets coated with cooking spray. Lightly spray potatoes with cooking spray. Bake at 375° for 1 hour or until tender, stirring occasionally. Place the potatoes, 1/4 cup honey, butter, and salt in a large bowl, and beat with a mixer at medium speed until smooth. Drizzle with 1 tablespoon honey.

Author: CookingLight.com

Nutritional Facts:

• Calories - 140
• Yields - 12 servings
• Serving size - 1/2 C
  

Rating:

Comments:

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Traditional Sweet Potato Casserole

Ingredients:

• 2 1/2 pounds sweet potatoes, peeled and cut into 1-inch cubes
• 3/4 cup packed brown sugar
• 1/4 cup butter, softened
• 1 1/2 teaspoons salt
• 1/2 teaspoon vanilla extract
• 1/2 cup finely chopped pecans, divided
• Cooking spray
• 2 cups miniature marshmallows

Directions:

• Preheat oven to 375°.

• Place the sweet potatoes in a Dutch oven, and cover with cold water. Bring to a boil. Reduce heat, and simmer for 15 minutes or until very tender. Drain; cool slightly.

• Place potatoes in a large bowl. Add sugar and next 3 ingredients (through vanilla). Mash sweet potato mixture with a potato masher. Fold in 1/4 cup pecans. Scrape potato mixture into an even layer in an 11 x 7-inch baking dish coated with cooking spray. Sprinkle with remaining 1/4 cup pecans; top with marshmallows. Bake at 375° for 25 minutes or until golden.

Author: CookingLight.com

Nutritional Facts:

• Calories - 186
• Yields - 16 servings
  

Rating:

Comments:

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Pumpkin Pie Cake

Ingredients:

• Cake:
• Cooking spray
• 2 tablespoons all-purpose flour
• 1 cup granulated sugar
• 1/2 cup packed brown sugar
• 1/4 cup canola oil
• 1/2 cup egg substitute
• 2 large eggs
• 1 (15-ounce) can unsweetened pumpkin
• 2 cups all-purpose flour (about 9 ounces)
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 2 teaspoons pumpkin-pie spice
• 1/2 teaspoon salt
• Frosting:
• 2 tablespoons butter, softened
• 1 (8-ounce) package 1/3-less-fat cream cheese
• 3 cups powdered sugar
• 2 teaspoons fresh orange juice
• 1/4 cup chopped pecans, toasted
• Orange slices (optional)

Directions:

• Preheat oven to 350°.

• To prepare cake, coat 2 (8-inch) round cake pans with cooking spray. Dust pans evenly with 2 tablespoons flour.

• Combine 1 cup granulated sugar, brown sugar, and oil in a large bowl; beat with a mixer at medium speed 2 minutes or until well blended. Add egg substitute and eggs; beat until well blended. Add pumpkin, beating until blended.

• Lightly spoon 2 cups flour into dry measuring cups; level with a knife. Combine flour, baking powder, and next 3 ingredients (through salt) in a medium bowl. Gradually add flour mixture to pumpkin mixture, beating just until blended. Spoon batter into prepared pans. Bake at 350° for 30 minutes or until a wooden pick inserted in center comes out clean. Cool in pans 10 minutes on a wire rack. Remove cake from pans; cool completely on wire rack.

• To prepare frosting, beat butter and cream cheese at medium speed until creamy. Gradually add powdered sugar, beating until blended (do not overbeat). Add juice, stirring until blended.

• Place 1 cake layer on a serving plate. Spread 1 cup frosting over layer, and top with remaining cake layer. Spread remaining frosting over top of cake. Sprinkle with pecans, and garnish with orange slices, if desired.

Author: CookingLight.com

Nutritional Facts:

• Calories - 318
• Yields - 16 servings
  

Rating:

Comments:

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Saucy Sirloin Steak

Ingredients:

• • 1/2 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1 pound boneless sirloin steak, trimmed
  • Cooking spray
  • 1 teaspoon olive oil
  • 2 garlic cloves, minced
  • 1/2 cup beef broth
  • 1/4 cup hoisin sauce
  • 2 teaspoons Dijon mustard
  • 1 teaspoon tomato paste
  • 3 teaspoons red wine vinegar

Directions:

• Preheat broiler.

  Combine first 3 ingredients in a small bowl; sprinkle over steak. Place steak on broiler rack coated with cooking spray. Broil for 6 minutes on each side or until desired degree of doneness. Let stand for 5 minutes.

  While the steak is standing, heat the olive oil in a small saucepan over medium heat. Add the garlic, and cook for 30 seconds, stirring constantly. Add the broth and the remaining ingredients. Bring to a boil; reduce heat, and simmer for 5 minutes or until thick, stirring with a whisk. Cut steak diagonally across the grain into thin slices, and serve with sauce.

Author: CookingLight.com

Nutritional Facts:

• Calories - 227
• Yields - 4 servings
• Serving size - 3 oz steak and 3 Tbsp sauce

Rating:

Comments:

Broccoli and Cheese Soup

Ingredients:

• • Cooking spray
  • 1 cup chopped onion
  • 2 garlic cloves, minced
  • 3 cups fat-free, less-sodium chicken broth
  • 1 (16-ounce) package broccoli florets
  • 2 1/2 cups 2% reduced-fat milk
  • 1/3 cup all-purpose flour
  • 1/4 teaspoon black pepper
  • 8 ounces light processed cheese, cubed (such as Velveeta Light)

Directions:

• Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add onion and garlic; saute 3 minutes or until tender. Add broth and broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes.

  Combine milk and flour, stirring with a whisk until well blended. Add milk mixture to broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper. Remove from heat; add cheese, stirring until cheese melts.

  Place one-third of the soup in a blender or food processor, and process until smooth. Return pureed soup mixture to pan.

Author: CookingLight.com

Nutritional Facts:

• Calories - 203
• Yields - 6 servings
• Serving size - 1 1/3 C

Rating:

Comments:

Spicy Chicken Sandwiches with Cilantro-Lime Mayo

Ingredients:

• • Mayo:
  • 1/4 cup reduced-fat mayonnaise
  • 2 tablespoons chopped fresh cilantro
  • 1 teaspoon fresh lime juice
  • 1 garlic clove, minced
  • Chicken:
  • 1/4 cup egg substitute
  • 3 tablespoons hot sauce (such as Tabasco)
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 2 (6-ounce) skinless, boneless chicken breast halves
  • 4 1/2 ounces baked tortilla chips (about 6 cups)
  • 2 tablespoons olive oil
  • Remaining ingredients:
  • 4 (2-ounce) Kaiser rolls, split
  • 12 (1/8-inch-thick) red onion slices
  • 4 lettuce leaves

Directions:

• To prepare mayo, combine the first 4 ingredients.
• To prepare chicken, combine egg substitute, hot sauce, oregano, and salt in a large zip-top plastic bag. Cut chicken breast halves in half horizontally to form 4 cutlets. Add chicken to bag; seal. Marinate in refrigerator 2 hours or up to 8 hours, turning bag occasionally.
• Place tortilla chips in a food processor; process 1 minute or until ground. Place ground chips in a shallow dish.
• Working with one cutlet at a time, remove chicken from marinade, allowing excess to drip off. Coat chicken completely in chips. Set aside. Repeat procedure with remaining chicken and chips.
• Heat a large nonstick skillet over medium heat. Add olive oil to pan, swirling to coat. Add chicken to pan; cook 3 minutes on each side or until browned and done. Spread mayo evenly over cut sides of rolls. Layer bottom half of each roll with 3 onion slices, 1 lettuce leaf, and 1 chicken cutlet; top with top halves of rolls.

Author: CookingLight.com

Nutritional Facts:

• Calories - 419
• Yields - 4 servings

Rating:

Comments:

Oven-Fried Sweet Potatoes

Ingredients:

• 4 medium sweet potatoes, peeled and cut into 1/4-inch slices (about 1 1/2 lbs)
• 1 Tbsp olive oil
• 1/4 tsp salt
• 1/4 tsp pepper
• Vegetable cooking spray
• 1 Tbsp finely chopped fresh parsley
• 1 tsp grated orange rind
• 1 small garlic clove, minced

Directions:

• Combine the first 4 ingredients in a large bowl; toss gently to coat. Arrange sweet potato slices in a single layer on a large baking sheet coated with cooking spray. Bake at 400° for 30 minutes or until tender, turning the potato slices after 15 minutes.
• Combine parsley, orange rind, and garlic in a small bowl; stir well. Sprinkle parsley mixture over sweet potato slices.

Author: CookingLight.com

Nutritional Facts:

• Calories - 176
• Yields - 7 servings
• Serving size - 1/2 C
  

Rating:

Comments:

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Turkey and Bean Chili

Ingredients:

• 1 C pre-chopped red onion
• 1/3 C chopped seeded poblano pepper (about 1)
• 1 tsp bottled minced garlic
• 1 1/4 lbs ground turkey
• 1 Tbsp chili powder
• 2 Tbsp tomato paste
• 2 tsp dried oregano
• 1 tsp ground cumin
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1 (19-oz) can cannellini beans, rinsed and drained
• 1 (14.5-oz) can diced tomatoes, undrained
• 1 (14-oz) can fat-free, less-sodium chicken broth
• 1/2 C chopped fresh cilantro
• 6 lime wedges

Directions:

• Heat a large saucepan over medium heat.
  

• Add first 4 ingredients; cook for 6 minutes or until turkey is done, stirring frequently to crumble.

• Stir in chili powder and next 8 ingredients (through broth); bring to a boil. Reduce heat, and simmer 10 minutes.
  

• Stir in cilantro. Serve with lime wedges.

Author: CookingLight (Nov. 2010)

Nutritional Facts:

• Calories - 211
• Yields six servings (1 C chili and 1 lime wedge)
  

Rating:

Comments:

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