How To Prepare
Meatballs:
1.
Combine egg white, potato flour, snipped parsley, the 3 or 4 cloves garlic, cumin, nutmeg, red pepper, and black pepper in a large mixing bowl. Add ground beef and ground pork; mix well.
2.
Shape mixture into 36 meatballs. Coat a 15x10x1-inch baking pan with nonstick cooking spray. Place meatballs in pan. Bake in a 350 degree F oven about 15 minutes or until thoroughly cooked (160 degrees F). Remove from oven. Place meatballs on paper towels and pat dry.
Sauce:
1.
Heat olive oil in a large skillet over medium heat. Add onion and the 1 clove garlic; cook and stir about 3 minutes or until onion is nearly tender. Stir together potato flour and red wine or beef broth. Carefully add to skillet along with undrained tomatoes. Cook and stir until thickened and bubbly; cook and stir for 2 minutes more.
2.
Add meatballs to skillet; stir gently to heat through. Transfer to a serving bowl and, if desired, garnish with additional parsley.
Make Ahead Tip
Prepare and bake meatballs; cool. Pack in airtight freezer container or plastic freezer bag; seal, label, and freeze up to 1 month. Thaw overnight before adding to sauce as above.
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Meatballs in Tomato-Wine Sauce
How To Prepare
1. Place potatoes in a microwave safe bowl and cook in the microwave for 2-3 minutes until slightly soften. They should not be completely cooked through. Set aside. Place onions in another microwave safe bowl and cook in microwave for 4 minutes, until soft.
2. Coat a large nonstick pan or skillet with cooking spray. Heat olive oil. Add ground turkey. Cook over medium-high heat, about 5-6 minutes. Stir often breaking up turkey into small pieces.
3. Using a rubber spatula, add cooked onions and potatoes to turkey. Stir in barbecue sauce, tomato sauce and Worcestershire sauce. Bring to a boil; reduce heat to low, cover and simmer. Using a rubber spatula, stir a few times while simmering. Continue to simmer until potatoes are completely cooked and soft, about 25-30 minutes.
4. This chili freezes great.
Makes 8 cups (each hearty serving, 1 cup)
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Low Fat Barbecue Turkey Chili, Potato Skillet
How To Prepare
Directions:
Prep all your vegetables.
Season chicken generously with Cajun seasoning and garlic powder.
Heat a large heavy nonstick skillet over medium-high heat; spray with cooking spray and add half of the chicken. Sauté 5 to 6 minutes or until done, set aside on a plate and repeat with the remaining chicken. Set aside.
Add olive oil to the skillet and reduce to medium; add bell peppers, onions, and garlic to skillet, sauté 3-4 minutes.
Add mushrooms and tomatoes and sauté 3-4 more minutes or until vegetables are tender. Season with garlic powder and fresh cracked pepper to taste.
Reduce heat to medium-low; add chicken broth.
Return chicken to skillet adjust Cajun seasoning to taste, cook another minute or two until hot, then add linguine; toss well to coat. Top with chopped scallions and enjoy!
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Lighter Cajun Chicken
How To Prepare
Lightly spray the grill rack with cooking spray. Preheat the grill on medium high.
Meanwhile, in a small bowl, stir together the oil, vinegar, garlic powder, and 1/2 teaspoon lemon pepper. Pour into a large shallow casserole dish. Add the asparagus, turning several times to coat.
In a small bowl, combine the chili powder, 1 teaspoon lemon pepper, garlic powder, cayenne, and salt. Sprinkle half the mixture over one side of the fish, pressing lightly so the seasonings adhere. Lightly spray with cooking spray. Turn the fish over and repeat.
Remove the asparagus from the marinade, discarding the marinade.
Place the fish and asparagus lengthwise so they are perpendicular to the grates of the grill. (For the fish, you can also use a grill basket lightly sprayed with cooking spray.) Grill the fish for about 3 minutes on each side, or until it flakes easily when tested with a fork. Grill the asparagus for 4 to 5 minutes, turning frequently. Transfer both to a platter. Squeeze the lemon over the fish.
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Lemony Tilapia and Asparagus Grill
How To Prepare
Heat oil in large skillet over medium heat.
Add shrimp and cook for 1 minute undisturbed, then turn them over.
Add wine (or broth), lemon juice, zest and minced ginger to the pan, and cook for 2 minutes. Add fresh ground pepper.
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Lemon Ginger Shrimp
How To Prepare
Cook the rice according to the instructions on the package.
Meanwhile, heat the oil in a large nonstick skillet. Add garlic and onion and cook for 5 minutes until translucent. Add sliced mushrooms and broccoli florets; cook for 2-3 minutes. Stir in tuna and tomatoes; cook for 5 minutes until thoroughly heated. Add rice, and parsley if you have it, and mix well.
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Tuna and Rice
How To Prepare
Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil, swirling to coat the bottom. Cook the peppers for 4 to 6 minutes, or until beginning to richly brown on the edges, stirring frequently.
Gently stir in the tomatoes. Cook for 2 minutes, or until soft, stirring gently and frequently. Remove from the heat.
Gently stir in the garlic, and vinegar. Transfer to a small bowl. Cover to keep warm.
In the same skillet, heat the remaining 2 teaspoons oil over medium-high heat, swirling to coat the bottom. Sprinkle the pepper, and paprika, over both sides of the fish. Cook for 3 minutes on each side, or until the fish flakes easily when tested with a fork. Transfer to a platter.
To serve, squeeze 4 lime wedges over the fish. Spoon the poblano mixture on top. Serve with the remaining lime wedges to squeeze over the poblano mixture if desired.
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Trout with Skillet-Roasted Peppers
How To Prepare
1. Heat oil in a large skillet over medium heat. Add turmeric, cumin, and paprika; cook, stirring, until the spices begin to foam.
2. Add cilantro, parsley, garlic, and tomatoes; cook, stirring until they’re well blended. Add fennel, potatoes, turnips, and broth. Then reduce heat to medium. Cover tightly and cook until the potatoes are tender (about 30 minutes).
3. Season the mixture with pepper, and lemon juice.
4. Transfer the mixture to a tagine pot or platter. Garnish with cilantro sprigs.
Tagine tips:
1. Our recipes call for a skillet, but you can also cook using a tagine dish. If you use a heavy cast-iron enamel tagine such as All-Clad’s or Le Creuset’s, cut the liquid in the recipe by half; the dish’s tight seal doesn’t allow as much evaporation as a regular pan’s.
2. A tagine dish holds a limited amount of food, so use a small Dutch oven to make big amounts.
3. For a dramatic table presentation in keeping with Moroccan custom, set the dish in the center of the table, slowly lifting the lid to release the heady aromas and show off the colorful meal inside.
****Pair with protein dish for a complete meal
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North African-Spiced Vegetable Tagine
How To Prepare
Combine first 3 ingredients in a large bowl; toss well. Combine Splenda and remaining ingredients in a small bowl, stirring with a whisk. Pour vinegar mixture over cabbage mixture, tossing gently to combine. Cover; chill 1 hour.
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Sweet Cabbage Salad
How To Prepare
Directions:
n a large deep saute pan, heat oil on medium heat, add onions and garlic; sauté until onions are translucent, about 4-5 minutes. Add celery and parsley and cook until soft, about 3-4 more minutes. Let cool a few minutes.
In a large bowl combine beef, egg white, onion mixture, potato flour, pepper and allspice. Mix well and form meatballs with your hands 1/8 cup each (fill 1/4 cup then divide the meat in half).
Add beef stock to the pan and bring to a boil. Reduce heat to medium-low and slowly drop meatballs into the broth. Cover and cook about 20 minutes. Remove the meatballs with a slotted spoon and set aside in a serving dish. Strain the stock, add to blender and pulse until smooth. Return to pan and simmer a few minutes to thicken, then pour over meatballs. Garnish with parsley and serve with toothpicks if you want to set these out as an appetizer.
This makes 22 meatballs, nutritional info is based on 5 meatballs with gravy.
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Swedish Meatballs
