Pasta and Entrees

Beef and Sausage Meatloaf with Bulgur

Ingredient List: 

¾ cup bulgur, uncooked
¾ cup skim milk
1 pound extra lean ground beef
8 ounces ground Italian sausage
¼ cup Cilantro Pistachio Pesto* (option: use purchased pesto)
1 cup diced onion
2 tablespoons tomato paste
2 eggs, large
1 (14.5 ounce) can diced tomatoes
½ teaspoon dry oregano
¼ teaspoon ground black pepper
½ teaspoon salt
¼ cup catsup for topping

Preheat oven to 350°.

In a large bowl combine bulgur and milk, stirring until combined.  Let stand until milk is absorbed, about 10 minutes.  Add ground beef, Italian sausage, pesto and all remaining ingredients except catsup.  Using hands, mix until well combined.

Shape into 1 loaf or four small loaves, place on sheet pan.  Top with catsup.  Bake in preheated oven until internal temperature of meat reaches 165°; about 1 hour.

Options:  Read more

Dressy Macaroni and Cheese

Ingredient List: 

8 ounces ziti, or other medium, tubular pasta, cooked
3 tablespoons butter
1 small onion, diced
1 tablespoon ground mustard powder
3 tablespoons all-purpose flour
3 cups 1% milk
½ teaspoon salt
Generous grinding of black pepper
1 ½ cups (6 ounces) grated fontina cheese
1 cup (4 ounces) grated sharp cheddar cheese
½ cup grated Parmesan cheese
2-3 slices (2 ounces total) Canadian bacon, diced
2 tablespoons minced fresh chives, or 1 teaspoon dried chives
¾ cup crushed cheese crackers

Preheat oven to 350 degrees F.

Lightly coat the inside of a 2-quart baking dish with cooking spray, or the insides of six 1 ½ - cup baking dishesRead more

Tortilla Wheat Berry Bake

Ingredient List: 

6  10” whole wheat flour or enriched flour tortillas (any flavor)
1 lb extra lean ground beef
1 cup cooked wheat berries (can be found on some supermarket salad bars or you can cook your own)
1 15-ounce can black beans, drained and rinsed
1 ½ cups frozen corn
1 ½ cups enchilada sauce
2 tablespoons chopped fresh cilantro – optional
2 cups grated cheddar or Monterey Jack cheese

Toppings (optional):
Sour cream
Avocado or guacamole
Chopped scallions

Preheat oven to 350 degrees F.

Lightly coat the inside of a 9x13-inch baking dish with cooking spray.Read more

Peanut Noodles with Mango and Watercress

Ingredient List: 

¼  cup peanut butter
¼ cup low sodium soy sauce
2 tablespoons sugar
¼ cup sesame oil
2 tablespoons Worcestershire sauce
2 tablespoons lime juice
¼ cup plus 2 tablespoons low-sodium chicken broth, or water
1 tablespoon chopped fresh ginger
2 cloves garlic, peeled and coarsely chopped
Freshly ground black pepper, to taste

1 pound linguine, cooked and cooled
2 cups small watercress, sprigs (1 bunch)
1 mango, pitted and diced
½ cup chopped scallions
¼ cup chopped fresh mint, optional
¼ cup chopped peanuts

Into the food processor or blender put all the sauce ingredients. Process until smooth.

Put the linguine, watercress, mango, scallions and mint into a large bowl. Add the sauce and toss until the linguine is well coated. Sprinkle with peanuts and serve.

Serves 8

Approximate nutritional value per serving:
400 calories; 15 g total fat;  3 g saturated fat; 310 mg sodium; 57 g carbohydrates; 5 g dietary fiber; 13 g protein; 16 mcg DFE (folate).

Slow Cooker Lasagna With Italian Sausage

Ingredient List: 

8 ounces Italian turkey sausage, mild or spicy, removed from casing
1 medium onion, diced
2 cloves garlic, minced
2 tablespoons chopped fresh basil, or 1 teaspoon dried
2 ½ cups tomato sauce
1 15-ounce container part-skim ricotta
1 large egg
1 cup part-skim grated mozzarella
½ cup grated Parmesan cheese
8 pieces lasagna noodles

In a large skillet, cook the sausage over medium-low heat, breaking it up as it cooks. Add the onion and garlic, and cook until the onion is translucent. Stir in the tomato sauce and basil, bring to a simmer and remove from stove.

In a medium mixing bowl, blend together the ricotta, egg, ½ cup mozzarella and the Parmesan cheese.Read more

Torta Rustica With Roasted Peppers and Smoked Mozzarella

Ingredient List: 

½ 17.3-ounce box puff pastry (1 sheet)
8 ounces smoked part-skim mozzarella cheese, grated
1 cup part-skim ricotta cheese
¼ cup grated Parmesan cheese
¼ cup prepared pesto
¾ cup fine, dry breadcrumbs
1 13.75-ounce jar artichoke hearts, drained, dried on paper towels,
and quartered
14 ounces prepared caponata
1 12-ounce jar roasted peppers, drained, dried on paper towels
and sliced
1 egg, beaten

Preheat oven to 400 degrees F.
Cover a sheet pan with parchment paper. On a lightly floured surface, roll out the sheet of puff
pastry to a 14-inch square. Lay it on the parchment paper.
In a medium bowl, blend together the mozzarella, ricotta and Parmesan cheeses.
Brush the center square of the pastry with pesto, leaving a 3-inch border. Sprinkle with ¼ cup
breadcrumbs. Sprinkle with artichoke hearts. Spoon on half the mozzarella mix in dollops. SpoonRead more

Deviled Chicken Breasts With Mushroom and Bacon Dressing

Ingredient List: 

3 boneless, skinless chicken breasts, divided into 6 halves
3 cups seasoned croutons (1 5-ounce bag), divided
4 strips bacon, diced
½ medium onion, finely diced
2 cloves garlic, minced
8 ounces fresh or canned mushrooms (white, wild, or mixed), diced
2 cups low sodium chicken broth, divided
Freshly ground black pepper
3 tablespoons Dijon mustard
2 tablespoons butter
1 tablespoon chopped parsley, optional


Preheat oven to 425 degrees F.

Set a large, ovenproof skillet over medium heat and add the bacon, onion and garlic. Cook until the bacon is crispy and the onion is translucent, about 8 minutes. Add the mushrooms and cook until soft, about 5 minutes.

Break 1 ½ cup croutons into smaller pieces and stir them into the mushroom mixture. Add 1 ½ cups broth, fold it in and remove from stove. Season generously with pepper.Read more

Penne Pasta with Sun-Dried Tomato & Walnuts

Ingredient List: 

8 ounces whole wheat penne pasta
3-4  cloves pressed garlic (through a garlic press) or minced
1/3 cup chopped walnuts, lightly toasted
3/4 cup sliced sun-dried tomatoes
3 tablespoons olive oil
1 teaspoon dried basil or 1 tablespoon fresh
¼ teaspoon salt
2 ounces crumbled feta cheese
2 tablespoons grated or shaved Parmesan cheese

Optional: For a main dish, add 4 ounces cooked chicken breast, cut into short strips (not included in nutrient analysis).

In a large saucepan, bring 3 quarts of water to a boil. Add the penne pasta and cook according to package directions. When draining, reserve ½ cup of the pasta water. Put the sun-dried tomatoes in the reserved water to plump. (drain well when you are ready to add them to the mixture). Toast the walnuts under the broiler until slightly browned. Be sure to watch closely as they can burn quickly.Read more

Stacked Enchilada Bake

Ingredient List: 

6 – 8 inch whole wheat tortillas
1 pound lean ground beef
1 – 16 ounce can fat-free refried beans
1 – 1.25 ounce package chili or taco seasoning mix
1 cup water
1 – 8 ounce can tomato sauce
1 ½ cups shredded cheddar cheese

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Spicy Mint Chicken

Ingredient List: 

1/4 cup cracked wheat cereal
1/2 cup boiling water
2 large red tomatoes
1/4 cup chopped fresh mint leaves
1 tablespoon vegetable oil
1 cinnamon stick
2 small bay leaves
1 1/2 cups chopped onion
4 cloves garlic, minced
1 pound skinless, boneless chicken breasts, diced
1/8 teaspoon ginger
1/8 teaspoon black pepper
1/8 teaspoon cayenne pepper, optional
1/2 teaspoon salt
1/16 teaspoon cinnamon
1/16 teaspoon nutmeg
1/16 teaspoon mace
1/16 teaspoon cloves

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