Broccoli Cheddar and Ham Strata

(Image and recipe courtesy of http://www.familycircle.com/)

Serves: 8

Prep: 15 mins

Cook: 8 mins

Bake: 375 for 25 mins

1 tbs olive oil

1 medium sweet onion, diced

1 bag (1 pd) frozen chopped broccoli, thawed

1 loaf Italian bread (14 oz), cut into cubes

1/2 pound ham

6 large eggs

1.5 milk (2%)

2 tbs chopped fresh or freeze-dried chives

1 tbs Dijon mustard

1/2 tsp salt

1/2 tsp black pepper

1.5 cups shredded cheddar

1) Heat oven to 375. Coat 2 qt baking dish with non-stick spray.

2) Heat oil in a large nonstick skillet over medium heat. Add onion and cook 5 mins. Add broccoli and cook another 3 mins.

3) Place bread cubes in a large bowl. Stir in broccoli-onion mixture and the ham.

4) In a medium bowl, whisk together the eggs, milk, chives, mustard, salt & pepper. Pour over the bread mixture, stirring to mix. Transfer to the prepared dish, and top with cheese.

5) Bake at 375 for 40-45 mins, or until dish registers 160 on thermometer.

Per serving:

365 cals

16 g fat

3 g fiber

890 mg sodium

197 mg cholesterol

Shepherd's Pie

(Image from http://www.competitivecook.com/; recipe from Family Circle)

Serves: 6

Prep: 15 mins

Cook: 13 mins

Microwave: 10 mins

Bake: 350 for 15 mins

Filling

2 tbs vegetable oil

2 pds meat

1 medium onion, chopped

2 celery stalks, diced

1 cup baby carrots, sliced

1 cup chicken/beef broth (depending on type of meat used)

2 tbs flour

1/4 tsp salt

1/4 tsp black pepper

2 tbsp fresh dill, chopped (or 2 tsp dried)

1 cup frozen peas, thawed

Topping

Mashed potatoes

2 tbs butter

2/3 cup milk

1/2 tsp salt

1) Heat oven to 350. For filling, heat oil in flame-proof casserole over med-high heat. Add meat and cook, stirring, 5 mins. Stir in onion, celery, and carrots. Cook 5 mins.

2) In a small bowl whisk broth, flour, salt & pepper. Pour into dish and bring to a simmer. Simmer 1-2 mins, until thickened. Stir in dill and peas; cook 1 more minute.

3) For topping, prepare potatoes. Carefully add in butter, milk, dill and salt. Mash until smooth. Dollop onto filling in the casserole dish, gently spread until filling is covered.

4) Bake at 350 for 15 mins until bubbly. Cool slightly before serving

Per serving (for chicken):

423 cals

18 g fat

5 g fiber

Baked Ziti

Makes: 8 servings

Prep: 15 minutes

Cook: 25 minutes

Bake: 375 for 25 minutes

Sauce

2 tbs olive oil

1 medium onion, chopped

3 cloves garlic, sliced

1 can (28 oz) whole tomatoes

1 can (15 oz) tomato sauce

2 tbs tomato paste

2 tbs sugar

1/4 tsp salt

1/4 tsp black pepper

1 can (14.5 oz) basil & oregano diced tomatoes, drained

1/2 cup fresh basil leaves, chopped

Ziti & Cheese

1 box (16 oz) ziti

1 bag (8 oz) shredded part-skim mozzarella cheese

1/4 cup grated Parmesan cheese

1) Heat oven to 375. Coat a 13x9 baking dish with cooking spray.

2)Sauce: Heat oil in 3 qt saucepan over medium heat. Add onion and cook 4 minutes. Add garlic and cook another minute. Stir in whole tomatoes and their juice, breaking tomatoes apart with your hands or a wooden spoon. Stir in tomato sauce, tomato paste, sugar, salt & pepper. Simmer, stirring occasionally for 20 minutes.

3) Remove pan from heat. Stir in diced tomatoes and basil.

4) Ziti & Cheese: Bring a large pot of lightly salted water to boiling. Add ziti; boil 10 mins, stirring. Drain and transfer to a large bowl. Add half the sauce to bowl with ziti. Stir to coat. Pour ziti mixture into prepared dish. Top with remaining sauce and then sprinkle with cheeses.

5) Bake at 375 for 20-25 mins, until bubbly and lightly browned. Cool 10 mins.

Per Serving:
379 cals

10g fat

4g fiber

Mahogany Roasted Chicken Thighs

(recipe and image from www.familycircle.com)

Makes: 6 servings

Prep: 10 minutes

Bake: 450F for 40 mins

Cook: 10 mins

Ingredients

1/4 cup reduced sodium soy sauce

1/4 cup honey

1/4 cup orange juice

2 tbs ketchup

1/2 tsp hot sauce

6 large skinless chicken thighs, about 2.25 pounds total

2 cups reduced sodium chicken broth

1 tbs dried onion flakes

2 cups tricolor couscous

1 pound frozen shelled edamame, cooked per package directions

1) Heat oven to 450. Coat roasting pan with non-stick spray.

2) In medium bowl, whisk soy sauce, honey, OJ, ketchup and hot sauce. Set aside half for basting, half for serving.

3) Place chicken, skin side up, in pan. Brush generously with soy mixture for basting. Roast at 450 for 40 mins, brushing every 10 mins with sauce. Remove from oven when internal temp gets to 160.

4) Combine chicken broth and onion flakes in a saucepan. Bring to a simmer. Stir in couscous, cover and remove from heat. Let stand 5 minutes. Fluff with fork.

5) Serve the chicken with the reserved sauce, couscous, and edamame.

Per serving:

392 cals

13g fat

4g fiber

754 mg sodium

166 mg cholesterol

Harvest Pork Roast & Vegetables

Serves: 6

Prep: 20 minutes

Marinate: overnight

Roast: 450 for 15 mins, then 400 for 55 mins

Pork Roast:

2 tbs olive oil

1 tbs lemon juice

1 tsp lemon zest

1 tsp Dijon mustard

1 tsp chopped rosemary

4 garlic cloves, chopped

1/4 tsp salt

1/8 tsp black pepper

1 boneless center-cut pork roast (~2.5 pds)

1 tbs canola oil

Vegetables:

6 cups cauliflower florets (~1/2 large cauliflower)

1 large butternut squash, peeled and cut in 1 inch pieces (~4 cups)

2 sweet peppers, cut in 1 inch strips

1 large sweet onion, cut in wedges

Baby carrots

Potatoes

4 tbs olive oil

4 cloves garlic, smashed

Squeeze of lemon juice

Leaves of rosemary branch

1/2 tsp salt

1/2 black pepper

1) In small bowl, blend olive oil, lemon juice, zest, mustard, rosemary, garlic, salt & pepper. Rub pork with mixture. Place in a resealable plastic bag and marinade overnight in fridge.

2) Toss veggies in bowl with olive oil, garlic, lemon juice and rosemary. Put in Ziploc in the fridge overnight.

3) Heat oven to 450. Brush large roasting pan with canola oil. Add pork. Arrange veggies on a second large greased baking pan and season with salt & pepper. Place both pans in oven and roast at 450 for 15 minutes. Reduce heat to 400 and continue roasting for 50-55 minutes or until pork's temp reaches 160.

4) Thinly slice pork and place on platter surrounded by veggies.

Per serving:

508 cals

28 g fat

7 g fiber

446 mg sodium

104 mg cholesterol

Chicken Cacciatore

(Image and recipe from www.campbellskitchen.com)

Prep: 20 mins

Cook: 7 hrs, 20 mins

Serves: 6

Ingredients:
1 tbs olive oil

3 pds chicken parts, skin removed

4 cloves garlic, minced

2 tsp Italian seasoning, crushed

1 can (28 oz) crushed tomatoes in puree

1 pd mushrooms, halved (~5 cups)

2 medium onions, chopped (~2 cups)

1 medium green pepper, cut in strips

1.5 cups chicken broth

1/4 cup corn starch

1 package (16 oz) pappardelle or fettuccine), cooked and drained

Directions:

1) Heat oil in 12 inch skilled over medium high heat. Add chicken and cook until browned.

2) Stir in garlic, Italian seasoning, tomatoes, mushrooms, onions, pepper and 1 cup of the broth in a 6 qt slow cooker. Add chicken and turn to coat.

3) Cover and cook on low for 7-8 hours or until chicken is cooked through. Remove chicken from the cooker and keep warm.

4) Stir the cornstarch and remaining broth in small bowl untl the mixture is smooth. Stir mixture into the slow cooker. Cover and cook on high 10 minutes or until mixture boils and thickens.

5) Serve with the chicken and pasta.

Chicken Marsala

(image from http://www.kinnelonpizza.com/, recipe adapted from www.allrecipes.com)

Ingredients:

1/4 cup flour for coating

1/2 tsp salt

1/4 tsp ground black pepper

1/2 tsp dried oregano

4 skinless boneless chicken breast halves, diced

4 tbs butter

4 tbs olive oil

1 cup sliced mushrooms

1/4 cup diced green pepper

1/4 cup diced onion

3/4 cup Marsala wine

1/2 box Linguine (8 oz)

Directions:

1. In a shallow dish, mix flour, salt, pepper & oregano. Coat chicken pieces in the flour mixture. Put pan of water for linguine on to boil.

2. In a large skillet, melt butter in oil over medium heat. Place chicken in the pan and brown lightly. Turn over chicken and add peppers, onions, and mushrooms. Cook for about 3 minutes. Add wine. Cover skillet; simmer 10 minutes, turning once. Once skillet is covered, add linguine to other pan. Cook chicken until no longer pink and juices run clear. Cook linguine as directed on box.