August 3, 2011 · 4:23 pm

Five Minute Mac-n-Cheese

Mac-n-cheese

5-Minute Mac-n-Cheese

Sometimes you need a helping of good old comfort food. Using whole wheat pasta and reduced fat cheese, you can make macaroni and cheese a reasonably healthful dish. It’s a hasty tasty meal or side dish, depending on your appetite. ☺

RECIPE

Five Minute Mac-n-Cheese

Ingredients:

  1. ½ cup skim or 1% milk
  2. 1 Tbsp. cornstarch
  3. 1 Tbsp. frozen chopped onions
  4. ¼ tsp. minced garlic
  5. Pinch grated nutmeg
  6. 1 measuring cup of shredded reduced fat cheese (your choice—I like sharp cheddar)
  7. 1 cup cooked whole wheat macaroni
  8. Salt & Pepper to taste

Directions:

  1. Dissolve the cornstarch into the cold milk. Stir in onions and garlic.
  2. Pour the milk mixture into a one-quart saucepan and bring to a boil. Quickly reduce heat and stir frequently until milk thickens.
  3. Immediately remove from heat and fold in the cheese until incorporated to make a cheese sauce. If sauce is too tight or stiff, add a small amount of milk.
  4. Toss with the macaroni, season as desired with salt and/or pepper, and serve.

Yield: 2 servings (or 1 if you’re hungry!)

Enjoy!

From RECIPES FOR RECOVERY ©2011 Cheryl Norman

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July 17, 2011 · 3:21 pm

Lighten up that Chicken Parm!

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Our favorite Italian restaurant has a delicious chicken Parmesan dish that is a killer. I shudder to think of its fat grams and carb count! The chicken breast is a huge portion, breaded and fried, and topped with ooey, gooey cheese served with spaghetti made from semolina flour (low fiber).  In typical Hasty Tasty Meals fashion, I made it my mission to prepare a figure-friendly (or at least a figure-friendlier!) version. It isn’t too labor-intensive, either.

Tip: Use a sturdy freezer storage bag for the marinade.

RECIPE

Chicken Parmesan for Two

Ingredients:

2 boneless, skinless chicken breasts (3-4 oz. each)
Marinade*
1 28-oz can crushed Italian tomatoes
3 oz. dried whole wheat pasta
2 Tbsp. prepared pesto sauce
½ cup lowfat shredded mozzarella cheese, divided
¼ cup grated Parmesan cheese, divided
(Optional) two sprigs of fresh basil for garnish

*Marinade: 1 Tbsp. wine vinegar, 1 tsp. Dijon mustard, 1 Tbsp. dried Italian seasonings, 1 Tbsp. olive oil, and 1 tsp. minced garlic

Directions:

  • Marinate the chicken breasts for at least an hour (overnight works, too) in an Italian herb dressing (either bottled or my recipe*).
  • Cook pasta according to directions on package to al dente. Do not overcook.
  • Preheat a 10″ covered skillet on medium. Add chicken breasts, cover, and cook until done (use a meat thermometer if in doubt). Turn off heat but leave chicken in the covered skillet.
  • Meanwhile, in a 2-quart pan, heat the Italian crushed tomatoes just to a simmer. Remove from heat and immediately stir in the prepared pesto.
  • Spoon some of the tomato sauce over each cooked chicken breast, just to cover. Toss remaining sauce with the cooked pasta and divide between two plates to serve.
  • Top each chicken breast with the two cheeses, replace cover on skillet, and allow cheese to melt (3-4 minutes).
  • Serve each chicken breast on top the spaghetti, garnish with a sprig of fresh basil (optional), and enjoy.

Those of you who have a copy of Chef Cheri’s Hasty Tasty Meals also have a quick and easy pressure cooker chicken Parmesan recipe, but this recipe is for those who are apprehensive about pressure cooking. ☺

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July 6, 2011 · 3:01 pm

HASTY TASTY BBQ SANDWICHES

Leftover roast pork, poultry, or beef? Use it tomorrow to make yummy barbecue sandwiches. As for the sauce, that’s up to you. I’ve discovered people are passionate about their barbecue sauces. Sweet and sour? Sweet and hot? Spicy? Mild? Use whatever you prefer. I usually go with a basic bottled variety.

RECIPE

Serves 4

Ingredients:

12 ounces (approximate) leftover roasted pork, beef, or chicken–shredded
1 cup beef or chicken stock
1 cup favorite barbecue sauce
4 Light wheat buns

Directions:

Combine all ingredients in a one-quart pan, cover, then bring to a simmer over low heat.
Reduce heat to its lowest setting and simmer for at least an hour or until mixture thickens. If using a gas range, you may need a flame tamer to keep heat level low.
Spoon one fourth of the mixture (approximately 3 ounces) onto a wheat bun and serve as is or with your favorite toppings.

In selecting a bottled barbecue sauce, read the labels. Avoid products with the first ingredient “high fructose corn syrup” because those have too much sugar. My personal favorite is the locally made AVIATORS BBQ SAUCE, available online at http://www.GourmetAviator.com.

©2011 Cheryl Norman

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June 14, 2011 · 7:57 pm

Hasty Tasty Cincy Chili

It’s Skyline Chili! That’s what my hubby said when he tasted my knock-off version of Cincinnati style chili today. Try this hasty, tasty version and judge for yourself.

RECIPE

A local favorite with Mediterranean flavor, Cincinnati
chili is popular now nationwide. This is a quick version that’s almost as good
as the long-cooking method. Serve it plain, five-way, or your choice.

Ingredients:

  • 1 pound lean ground turkey
  • 2 cups water or broth
  • 1 cup frozen diced onion
  • 1 Tbsp. minced garlic
  • 2 Tbsp. garam masala¹
  • 1 tsp. allspice
  • 1 Tbsp. cocoa powder
  • 1 tsp chili powder
  • 1 Tbsp Worcestershire sauce
  • 1 Tbsp. apple cider vinegar
  • 1 15-oz can tomato sauce
  • 2 cups cooked whole wheat spaghetti
  • 1 can small red beans, rinsed and drained (Optional  for topping)
  • 1 cup diced onion (Optional for topping)
  • 1 cup shredded cheddar cheese (Optional for topping)

Directions:

  1. Cook ground turkey in the water or broth over
    medium heat in a large (4 quart) saucepan.
  2. When the turkey is cooked, add onion and garlic.
    Stir.
  3. Add the spices, Worcestershire sauce, vinegar,
    and tomato sauce. Stir and bring to a boil.
  4. Lower heat and simmer for 30 minutes.
  5. Remove the sauce from heat. Serve over cooked
    whole wheat spaghetti and add optional toppings if desired. Top five-way chili with
    cheese, onions, and beans, Four-way with two of the three, etc.

Yield: Serves four – five

Store leftover sauce (in an airtight container) in the freezer for up to four months.

¹garam masala is a spice blend of cumin, cardaman, cinnamon, coriander, cloves, nutmeg, and pepper.

If you wonder why I use frozen instead of fresh diced onions, this recipe is featured in my RECIPES FOR RECOVERY, the new cookbook designed for patients after major surgery or illness. The recipes stress good nutrition with minimal effort or time in the kitchen.

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