Cheap, Fast, and Easy

If it is true that we are what we eat then I am cheap, fast, and easy.:-)  Of course I didn’t make that up.  I read it on a bumper sticker, but it works for me.

For some reason, I’ve been thinking back about meals I grew up enjoying.  The last few meals I’ve cooked reflect some of my favorite meals of long ago adjusted to fit my lifestyle of today.  (Counting fat grams, calories, fiber, and carbs.)

Turkey-Broccoli Divan
2 cups broccoli florets cut into pieces

8 ounces mushrooms, sliced

1 large onioin, coarsely chopped

1 ¾ cups diced cooked turkey breast

2 ½ T. all-purpose flour

½ cup fat-free half and half

1 cup chicken broth (low fat and low sodium)

¼ tsp. ground black pepper

Salt (optional)

3 T fat-free Parmesan topping

          Preheat oven to 350 degrees.  In a large no-stick skillet over medium-high heat, bring ¼ inch of water to a boil.  Add the broccoli.  Cover and return to a boil.  Cook for 2 minutes.  Drain and place into 9X13 baking dish.

          Spray skillet with Pam.  Add mushrooms and onions.  Cover and cook over medium heat for 1 to 2 minutes.  Uncover and cook, stirring often, for 1 to 2 minutes.  Spread over the broccoli.  Cover with turkey.

          Place the flour in a small saucepan.  Gradually whisk in the half and half until smooth.  Add stock and pepper.  Cook over medium heat, whisking constantly, for 4 minutes or until thick.  Season to taste with salt.  Pour over the turkey.  Sprinkle with Parmesan.

          Cover with foil and bake for 15 minutes.  Uncover and bake for 15 minutes or until bubbly and golden.  Let stand 10 minutes.

Makes 6 servings.

Per serving:

Calories     138

Total fat      .9 grams

Carbs   12.6 grams.

Serve over pasta or rice being sure to take into consideration the number of carbs that adds.

Stuffed Green Peppers

3 green peppers

2 stalks of celery, finely chopped

1 medium onion, finely chopped

2 cloves garlic, minced

1 T water

1 cup cooked white or brown rice

1 ½ cups cooked navy beans

1 T lemon juice (fresh)

½ tsp dried oregano

Salt (optional)

Hot pepper sauce (optional)

          Preheat oven to 400 degrees.  Cut peppers in half lengthwise.  Remove stems, membranes, and seeds.  Place the peppers, cut side up on a microwaveable tray.  Microwave on high for 5 minutes.

          Transfer peppers cut side up into a 9X13 baking pan.  Single layer.  Set aside.  Coat medium no-stick saucepan with Pam.  Add the celery, onions, and garlic.  Cover and cook over medium heat for 2 to 3 minutes.  Add the water and cook, stirring until the water evaporates.

          Remove the saucepan from heat.  Add rice, beans, lemon juice, and oregano.  Season to taste with salt and hot-pepper sauce.  Stir to combine.  Spoon into the pepper cavity.

          Cover with foil and bake for 40 to 45 minutes or until the peppers are tender and the stuffing is hot.

Makes 6 servings.

Per serving

Calories  131

Total fat   .5 grams

Carbs   26.8 grams

Check back on April 5^th for meal ideas for Easter or any special Sunday dinner.

Enjoy,

Diva Dolores