Turkey Crack Slaw, Weight Watcher Friendly

I recently went to my Weight Watcher meeting, and everyone was talking Crack Slaw. Yes! CRACK as in, I  CAN”T STOP EATING I!  And its delicious. The varieties made with ground turkey,  ground turkey breast, ground chicken or ground chicken breast are the lowest in calories. 4 servings per recipe.

Image result for turkey crack slaw

There is also no wrong way to make it, 1 lb of ground meat, Turkey, Beef, Chicken, Pork , Lamb, even Buffalo(Bison). 1 lb. of angel hair slaw or any other slaw including broccoli slaw. Spices, Ginger,  Vinegar, onion and Garlic. Cook in a Wok, a  saute pan or a crock pot. Also, the crack slaw once prepared can be used to make Asian egg rolls, use the Pad Thai Crack Slaw recipe listed second.

Basic low Calorie Turkey Crack Slaw

  • 1 lb of ground turkey breast
  • one medium onion diced fine
  • 1 -2 cloves of garlic minced, or 1/4 tsp garlic powder
  • 1 bag of fine Angel hair coleslaw, standard coleslaw is acceptable
  • 2 tsp of grated fresh ginger or 1/2 tsp powdered ginger
  • 1 tablespoon vinegar
  • 1/2 cup vegetable broth, chicken broth or water as needed
  • Salt and pepper to taste
  • optional spices are hot pepper flakes, onion powder, garlic powder
  • Cooking spray, or 2 tsps of your favorite healthy oil

Pre-spray your wok or saute pan or heat oil of your choice. Use a medium heat setting as you saute,  not burn your next ingredients the diced onion and garlic, cook until softened, and ginger, saute about 1 minute

Add Ground turkey, brown and chop fine as sauteing. Once browned,  add the bag of slaw, spices and vinegar. Stir meat and coleslaw until the slaw is well wilted. You may add broth a small amount at a time to keep the contents of the pan not to burn.  If you add too much broth it will cook off. Serve while hot

***** sub any ground meat

Pad Thai Taste Crack Slaw extra low calorie

  • 1 lb of ground Chicken Breast
  • one large onion diced fine
  • 2 scallions, shopped
  • 2 cloves of garlic minced, or 1/4 tsp garlic powder
  • 2  bags of fine Angel hair coleslaw, standard coleslaw is acceptable
  • 1/2 cup shredded carrots optional
  • 1 Tbs of grated fresh ginger
  • 2 tsp of Asian 5 spice powder
  • 2 tablespoon Rice wine vinegar
  • 1/4 cup soy or teriyaki sauce, **Gluten free are availble
  • 1/2 cup vegetable broth, chicken broth
  • Salt and pepper to taste
  • optional spices are hot pepper flakes, onion powder, garlic powder or Sirracha,
  • Chopped cilantro as a garnish optional
  • Cooking spray, or 2 tsps of your favorite healthy oil

Pre-spray your wok or saute pan or heat oil of your choice. Use a medium heat setting as you saute,  not burn your next ingredients the diced onion and garlic, cook until softened, and ginger, saute about 1 minute

Add Ground turkey, brown and chop fine as sauteing. Once browned,  add the bag of slaw, 5 Asian five spice powder and vinegar. Stir meat and coleslaw until the slaw is well wilted. You may add broth a small amount at a time to keep the contents of the pan not to burn.  If you add too much broth it will cook off. Finish by stirring in soy or Teriyaki and serve.

****For not so low call make with ground pork.

Either dish may be cooked in a crock pot, Saute meat, add to crock pot, add all ingredients  plus 1 cup of additional broth. Cook on low. 3 hours

 

 

 

Chimichurri Sauce

chimmi steakHaving steak and want to perk things up? Pretend you are just back from Miami, whip up a Miami favorite, an Argentinian Chimichurri sauce over Beef.  The sauce is great also with Pork, lamb and Chicken.

Make this sauce ahead, great for sirloin, ribeye, flank and skirt steaks.

Its a Cilantro/parsley pesto like sauce.  I am going to experiment with the ingredients listed  for the best taste, any suggestions? Steffie prefers straight Cilantro  without the parsley.

Basic Combo of the items below,   add all in a food chopper or  processor

  • 1 bunch approx. 1 cup of either Cilantro or fresh Parsley or a combination, washed and trimmed of stems.  Towel dried before processing
  • 1/2 tsp dried oregano
  • 1 tablespoon  Vinegar, lime or lemon juice, aiding in preserving green color
  • 1/2 cup of your preferred oil, olive, canola or vegetable
  •  1/4 tsp of salt and pepper
  • 1/4 tsp Pepper flakes optional
  • Fresh or jarred garlic to taste, optional.

Spoon over steak right off the grill, add a wedge of lime to each plate

 

Grilled Balsamic Sundried Tomato Pesto Chicken

This entire dish is less than 350 calories. Waist line friendly, taste bud joy!

Flecks of basil and sundried tomato cling to the chicken after grilling. The Balsamic vinegar sweetens as it grills. We served it with 3/4-1 cup of Steamfresh Brown & Wild Rice. Undressed heirloom tomatoes on the side, balanced out the meal.

Ingredients for dinner for Four

  • 1 pound of boneless skinless chicken breast, Purdue breast slices are best
  • Prepared pesto or  make fresh pesto
  • 4 sundried tomatoes, preferably not packed in oil which increase calories
  • 4 tablespoons sundried tomato

To prepare chicken other than thin slices, butterfly open to flatten, or pound to 1/8 thickness between 2 pieces of wax paper or plastic wrap. The back of a large metal spoon works great. If you substitute other bone in chicken, take into account the longer cooking time.Remember chicken should never be served until it has reached an internal temperature of 165 degrees as recommended by the USDA.

The day before or at least one hour before grilling, use one tablespoon of pesto per breast. Due to salmonella concerns do not handle raw chicken unless you wash your hands prior to handling other ingredients. I use a rubber spatula to spread pesto on both sides.If using prepared pesto, mince sundried tomatoes fine, add to pesto and mix. Sundried preserved in oil adds 100s of calories to your dish. Dry-packed sundried tomatoes are  generally stocked in the produce department. Cover and chill one hour or overnight.

While grill is heating, drizzle 1 tablespoon of balsamic vinegar per breast. All balsamics are not  equal, an aged Balsamic has a sweeter taste. Investing in a good premium bottle is well worth it. You may find a premium balsamic can replace dressings on salads.

Grill and serve. Grilling times vary per BBQs.

The leftover chicken is great served in sandwiches and salads.

 

Mcdonald’s Under 400 Calorie Menu

This is the new menu that will appear at Drive ups and Counters at McDonald’s

restaurants. The long and the short, they say that 80% of their selections are UNDER 400.

I know its hard to believe! The one thing missing is the FAT,  If something is 200 calories and mostly from fat,  that will not impact your body the same way as 200 fatfree calories will. Many thanks to Hungry Girl for posting on her website.

Buyer beware. For more Cook Me This, Follow us on facebook.

 

Chicken Piccata Meatballs-Gluten Free

I love Chicken Piccata,  Lemony, Salty with Capers, Yummy. With a side of pasta even better. This recipe is Wheat Free, served with my favorite Orecchiette gluten free pasta.

Packed with a double hit of Protein packed Quinoa. You don’t need to be Gluten free to  enjoy this. Quinoa is the binder instead of Breadcrumbs. You can sub breadcrumbs, gluten free or not. You favorite pasta will do too. Serves 4-8 depending upon portion control. Meatballs can be served as an appetizer.

  • 1 lb of ground Chicken, Turkey or Ground Turkey Breast can be substituted
  • 1 cup Quinoa, cooked with lemon and  broth
  • 4 Bullion cubes made with 4 cup water or 4 cups broth divided for Quinoa prep and sauce
  • 1/2 cup lemon juice, or Real lemon
  • 1/2 cup capers or chopped salty olives(kalamata type), divided
  • 1 shallot ir 2 cloves garlic
  • 1  fresh green or colored pepper, diced fine
  • 1 tsp Oregano or Italian seasoning
  • 1 egg well beaten optional, or 1/4 Eggbeaters
  • 2 tablespoons Corn starch
  • 2 tablespoons butter or oil optional
  • 1 lb of your favorite pasta prepared at serving time
  • Favorite grated cheese

Spray non-stick pan. Saute shallot, peppers with 1/4 cup of broth until tender. Set aside and cool. Remove veggies which will be mixed into the meat, retain liquid in the saute pan for the sauce.

Prepare 1 Cup quinoa, with 1 3/4 cup Broth, and 1/4 cup lemon, allow to cool. It can be used as you would couscous.  Makes 3 cups.  You can serve it with the meatballs, or save the other 2 cups at another time.

In mixing bowl,  break apart Chicken, add half the capers, cooled veggies and ONE cup of cooled quinoa. Add optional well beaten egg or 1/4 cup eggbeaters. Get down and dirty, mix thoroughly with your hands. Preheat oven to 350 degees. Spray a cookie sheet with gluten free spray. Form walnut sized  meatballs, and place on cookie sheet without touching.

Bake for 25 minutes, 1/2 way thru carefully turn with tongs.

While the meatballs are baking,  add 2 tablespoons of broth or butter into the saute pan on low that the peppers and shallot were cooked in. Sift the cornstarch in slowly while whisking on low heat. As mixture thickens, continually add broth to the desired consistency.

Finally add meatballs and remaining capers and simmer for an additional 20 minutes (very low). Some prefer this sauce to be a thinner broth for a more rustic style. Steffie prefers a clingy thicker sauce, that sticks to your pasta.

Prepare pasta, and serve, sprinkle with your favorite cheese.

Meatballs can be served as an appetizer,  put into soups, or even a meatball grinder.

Weight Watcher and Gluten-free friendly

 

 

Low Calorie-Meat Chili -Super Bowl Perfect

This is made for my gluten free, nitrate free, nearly vegetarian  best guy!!! It’s on the stove right now. Ground Turkey, Chicken or Buffalo can be used to maintain the lo-cal theme.

Ingredients for six servings

  • 1lb ground meat
  • 1 large pepper or 3/4 cup mixed peppers including hot pepper, diced small
  • 1 medium onion chopped fine
  • 1 clove  garlic or more to preferred taste, finely minced
  • 1 carrot chopped fine
  • 1 can  favorite beans, black, pinto, red kidney, you get the idea
  • 1 small can or 2 cups vegetable or chicken stock. 2 cubes bouillon and 2 cups water as a substitute
  • 1 cup kitchen ready crushed tomatoes or 1 cup finely diced fresh tomatoes
  • Chili, taco or fajita spice (watch for wheat ingredients if  need is glutenfree, or homemade spice mix
  • salt, pepper to taste

Saute in a non stick pan, onions, carrots and pepper until onions start to caramelize,   add ground meat. Chop into small bits as you saute,  thoroughly cook and brown, add clove garlic finely chopped, add a few tablespoons at a time of broth if mixture is too dry. Add spice mixture to taste.

Remove from heat.Allow to cool, enough to add to a food processor. I use my Magic Bullet Grinder for processing and do in small batches, add tomatoes and blend, to a rough smoothness. My last batch I did extra smooth.

Place mixture in a crockpot or  2 qt sauce pan, add your favorite beans. Add broth to desired thickness, simmer on low for 1 hour, or crockpot on low for two hours or more. Add more broth if  mixture becomes to thick. the broth will cook off and also be absorbed while cooking.

Serve as entree with rice, as tacos or in rolls. Gluten free eating?  Try Udi’s new line of hotdog and hamburger rolls, they are  the best find! How about Gluten-free Corn bread.

Weight Watcher points is 5 for Ground Chicken. 6 for Buffalo, the lowest is Ground 99% Turkey Breast a 4 points. Regular Ground Turkey  93% is 5 points.  If you are a beef lover and can’t go without it ranges from 4-8 depending on leanness of the meat. Weight Watcher recipe is 8 points posted on twitter  1/29

 

Super Bowl Event Dishes-Taco Bar

Lets make a Taco Bar. You can prepare and precook all the day before, Gluten Free options are included

Premade taco shells will save you time but you can use fresh toasted corn tortillas to be authentic and to save money. Provide soft flour tortillas for those  that would prefer less of a crunch. Use your favorite salsa, or make a fresh one. Left over shredded pork, chicken of beef or a combo or traditional ground taco meat. You can lighten with Turkey, Buffalo or Ground Chicken instead of Beef. All sorts of fun condiments will make it a hit.

This recipe is for 4 full servings, double for 8, triple for 12 and so on for more.

  • 12 taco shells, pre-made or fresh/toasted, or 6″ flour for soft tacos(non gluten free)
  • 1lb of ground meat, Turkey, Chicken, Beef, pork or Buffalo*** any shredded leftover meat or fish can be used for a refined touch
  • 1 envelope of Seasoning or homemade  seasoning to taste
  • Salsa of fresh made from ingredients below
  • 1lb ripe tomatoes, 1/4 inch dice
  • 1/2 cup red onion small 1/4″ dice
  • 1  seeded jalapeno optional, minced fine
  • 2  tablespoons fresh Cilantro or 1 tablespoon dried
  • 1 lime or lime 2 tablespoons of lime juice
  • 1/2 head of your favorite lettuce, Iceberg, romaine or ‘field’ greens for a gourmet touch
  • Shredded Cheese, Mexican Blend, Mozzarella, Monterrey Jack, Cheddar,  or a real treat a Mexican Cheese suitable for crumbling, Ranchero® Queso Fresco, yummy
  • Condiments: sour cream, chopped black olives, jalapenos-fresh or canned, Guacamole or Avocado Slices

Day before, make the salsa. In large nonmetallic bowl, add all the following ingredients together

  • Core tomatoes, chop into a 1/4 inch dice, strain off  excess tomato liquid,  preserve liquid
  • add chopped red onion to bowl
  • seed jalapeno and minced/or chop into an extra fine dice, or use 1 table spoon canned chilies as a substitute, Jalapeno may be too hot for children and others and is optional
  • Finely mince cilantro removing tough stems, substitute  dry cilantro leaves, parsley can be substituted if cilantro is unavailable
  • squeeze entire lime into the mixture
  • *****for a different twist add fresh kernels of corn, a few table spoons of cooked,black beans, fresh crushed clove of garlic or finely minced cucumber, anything  different can make it your own unique recipe
  • Mix well and store in a glass or plastic bowl, refrigerate for at least 12 hours for best flavor

Saute meat in a nonstick pan, brown well, after draining fat, add preserved tomato water, add taco spice or homemade taco spice blend. For an extra kick, add minced garlic,  onions, shallots while browning.  If meat is cooked day before, reheat just before serving. See homemade spice instructions.

Time to Serve- assemble a counter space with Taco Fixins

Tacos, Warm Taco Meat, fish or shredded meats,  Various Cheeses, Lettuce, Condiments and Salsa,  there is no wrong way to assemble a taco-ENJOY

This recipe is Gluten Free friendlily when you omit flour tortillas and premade taco seasoning and make your own. See make your own

Shepards Pie

When I was a kid, Shepard’s pie was a basic, burger and mash concoction with a can of corn. I loved it, comfort food. Gram or mom would mash the potatoes, add them to the top of the cooked  crumbled burger, smooth out the potatoes and score lines on the top, sprinkle with paprika and bake.  Plain simple and Homey.

Basic Shepard’s pie. , I bake in a  Shallow baking dish, or pie plate

  • 1lb  ground meat
  • 1 small onion or shallot
  • 1 lb of cooked vegetables, corn, peas, mixed etc
  • Salt, pepper to taste
  • 2lbs potatoes, cut into cubes, boiled and mashed
  • 1 cup milk, preferably low fat or skim
  • 2 tablespoons butter for mashed, optional

Initial cooking and assembly should take less than a half hour, Baking will be another 25 minutes

  • Brown meat  and diced onion in nonstick pan, crumble fine, Meat should brown without becoming crisp and over cooked. Remove extra fat before moving to baking dish
  • Cube, boil to fork tender and mash potatoes, for a rustic look leave skins on, add salt, pepper, milk and optional butter while mashing
  • vegetables should be precooked if frozen or fresh, canned can be used as is
  • preheat oven to 325 degrees, layer vegetables first, well drained,  ground meat, and then mashed, The potatoes are your crust. Spread potatoes smoothly until they cover meat uniformly. With tines of fork, run lines across the top to decorate. You can make a smiley face for the kids. If  using butter in the mash the top lines will brown on their own,  you can add a spray of cooking spray on top for the same effect, to cut calories and omit butter.
  • bake for 25 minutes, a few extra for a browner top
  • Serve with a side salad for a balanced meal, serves 6-8

Tips to cut the calories & make gourmet

  • Use Ground Turkey Breast, Turkey, Chicken or Buffalo
  • To add Flavor, Saute ground meat with savory herbs, Sage, Tarragon, Rosemary or Oregano
  • Add garlic, Mushrooms,  pearl onions, Spinach or other vegetables to meat during the browning
  • Top with any combination of Sweet Potatoes, Winter Squash or mashed Cauliflower in substitution of potatoes.
  • This is a Gluten free recipe, Made with Ground Turkey Breast, Mashed potatoes with skim milk and mixed vegetables is is Weight Watcher Friendly at 4.5 points for 8 servings, 6.1 points for 6 servings, If you’re real hungry  9 points for 4 servings. No guilt.
  • Recipe made with Beef, Butter, Whole milk, would be 8-15 points depending on serving size.

 

Betty Crocker’s Gluten Free Chicken Nuggets-adapted-lower calories

Betty Crocker has started developing a line of Gluten Free products,  The GF Chocolate chip cookies are one of the best.  but it’s still second best to my Steffie’s Version of  Bob’s Redmill Recipe made with their pancake mix, delicious, closest thing to Entenman’s.

This is a terrific recipe made with Corn Chex.Their recipe says 25 servings , they mean 25 nuggets@ 25 calories each. This is also great for a salad meal topper! This recipe should serve 4 or more. Rule of thumb 3-4 ounces of raw chicken is an adult serving. This recipe omits 300 calories of butter and 120 calories  from 1 cup of Chex® cereal . The addition of the yogurt is under 70 calories, but they are nonfat dairy,  protein loaded calories. Any WeightWatcher would love!

Steffie has adapted to reduce the calories and spice it up!

  • 1 lb boneless skinless chicken thighs, breasts or tenders, cut into 1×1-inch chunks
  • 2 Cups of Rice or Chex Corn Cereal® cereal
  • 1/2 single size container of Chobani Greek nonfat yogurt
  • 1/4 cup grated cheese, optional,
  • 2 tsp of chili, cumin or paprika powders and other savory/spicy herbs of preference divided
  • 1/8 teaspoon garlic powder or onion powder optional
  • pinch of salt and pepper each

In a nonmetallic bowl combine Chobani or other plain yogurt, 1 tablespoon of spice, salt and pepper.  Add cubes of chicken to marinate, coat well. Refrigerate at least one hour. You may marinate up to 24 hours, to enhance flavor and tenderize.  The active ingredients in the yogurt will tenderize the chicken.

Pulse or crush  the Chex® cereal, add grated cheese (optional) and the other teaspoon of spice or herbs. Mix well, store until Chicken has finished marinating.

Preheat oven to 375 degrees. Pre-spray a shallow baking pan or cooking sheet with Nonstick Gluten free spray.

Place Chex® cereal crumb mixture on a plate, Dredge each marinated chunk in mixture, place on cooking tray.

Bake for approx  25 minutes, turn half way thru cooking time. I felt the 400 degree temp  for 17 minutes was a little too high & short in the Betty Crocker Recipe. Chicken should not be pink when cut. Ovens vary in correct readings, I would test at least one for doneness.

If you don’t like yogurt, you can sub two well fork beaten eggs or 1/2 cup egg substitute and go right to the cooking process. Chicken Breasts  halves or thighs can be done the same way for a heartier meal, increase the time to 35 minutes. The herb combinations are endless, add oregano for Italian, mint for Mediterranean, Rosemary for savory……

You can also create a dipping/ranch like sauce from another Chobani, with the same herbs and add dehydrated onion or vegetable flakes combined the day before. Even the  Hungry Girl‘ would approve!

Gluten Free book Giveaway

Elisabeth Hasselbeck’s Contest for her VIP GiveAway, this article is pasted from Cheap.com

Facebook entry for getting a chance for her VIP Giveaway
If you don’t win it you can buy it, The G-Free Diet: A Gluten-Free Survival Guide. The Cheap household is nearly 100% gluten free, this will be a great addition to avoid the Monotony of  limited commercial options. Free recipes with Gluten free options are available @ Cookmethis.com

This is the last week to enter to win an autographed copy of Elisabeth’s new gluten-free cookbook “Deliciously G-Free”. Visit the “Deliciously G-Free Giveaway” tab on our Facebook page to enter . Be sure to share this with your friends on Facebook and be entered to win a free box of NoGii No Gluten High Protein Bars!

Free is cheap!

Chicken Salad

Chicken Salad has endless possibilities

Serve on a Salad or Greens. How about a Sandwich of  Flat Bread,  Flour Tortilla or a Roll. As an appetizer on a cracker.

The Basic mix

  • 2 cups Boneless Chicken, simmered and chilled, or leftovers from a store bought Roasted Chicken, White or dark meat based on preference
  • 1/2 cup of  mayonnaise. Lowfat, reduced fat or fat free are best for the waistline
  • 1/4 cup chopped, celery strings removed
  • Optional, 1/2 cup fresh grape halves or dried fruit such as Dried Cranberries, Golden Raisins, Raisins, plums, cherries etc.
  • Optional, unsalted nuts, such as walnuts, pecans, almonds or pignoli (pine) finely chopped
  • Salt & pepper to taste,  fresh or dried herbs to taste, such as Sage, or Tarragon

To assemble

  • Roasted chicken should have all skin and bone remove and chilled before mixing. Home cooked chicken should also be cold before adding mayonnaise. If chicken is simmered in broth do not add salt to salad.

In a nonmetallic bowl mix well

  • Chicken -can be coarsely chopped for a rustic look, diced to 1/4 inch or ground for a smooth spreadable texture.
  • celery, and options of grape halves,dried fruit, nuts
  • Mayonnaise, add less for drier, more for wetter,  conventional ratio is 4:1
  • Salt, pepper and add herbs
  • Refrigerate,  the longer it is chilled the better the flavors are incorporated
  • makes 10 1/2 cup servings

Makes enough for ten sandwiches or salad toppers, used as a cracker spread makes approx. 40 or more.

Sage  mixed with Cranberry gives it a thanksgiving flair. Tarragon has a very savory earthy effect, and is luscious.  The combination of bread  or greens can make it basic or elegant.

Stock The Kitchen, Day Two

If you’re not prepared, a 15 minute meal can take you hours to prepare. Most meals should take 10 minutes or less to prepare, and then you add cooking time. Also, timing is everything,. If the protein takes 25 minutes, pasta shouldn’t be started at the same time. Timing is essential, as well as multi-tasking. For example, you can whip up a salad, while the other ingredients heat in the oven.

Stock the cupboards with staples, your must haves, Use Steffie’s Pantry for a start.

Always have on hand, your favorite Pasta & Sauce, Frozen(steamable) bag vegetables, Rice, Potatoes, and Salad fixins. If you have all that, you can cook anything, and quick.

Cook Me This Day One!

Welcome to my obsession. Cooking, shopping for the cooking, feeding people, and eating! I learned to cook by osmosis.  My grandmother’s Special Sunday pot roast (rolled Rib Roast, do you believe it!), when I was younger than 10, spurred the passion. Those roasted brown potatoes being lifted from the Stove-top Dutch Oven, then later melting in my mouth. I was hooked, I had to know how it happened. I actually have a picture from that day.

Grilled cheese, hot dogs and anything that can be heated from the can, were my first solo ventures. I graduated to frying in short order, french fries! I still love french fries, but I make them healthier now.

By the time I turned 16, I was making Hungarian Goulash from scratch on a weekly basis, in a Big Orange Creuset Dutch Oven. I was on my way.  During the high school years, I probably cooked most family dinners for my mom, and 3 sisters. No one ever complained, ever. In 1969 I bought that pot for $40, wish I knew where it was now.

I BBQ & make the gravy where ever I go. I think I’m invited just for that reason! “Steffie will do it” is something I hear all the time.

Please feel free to contribute any recipe you would like. With the  help of my genius son, I am  working on an ingredient cookmethis search APP. It will search out a tasty recipe based on the input of ingredients. Such as Balsamic+Chicken+Pasta. It would probably result in ‘Grilled Balsamic Chicken’.

Welcome to my private Kitchen, Steffie