Crabmeat Enchiladas
Crabmeat Filling
1 lb Crab meat
1/2 c Onion -- chopped
3/4 c Monterey jack cheese
4 oz Green chile -- chopped
16 Flour tortilla -- lowfat
SAUCE
2 tb Chopped onion
2 Cloves garlic -- mince
2 tb Margarine, imitation -- Move Over Butter
1/4 c Flour
14 oz Chicken broth -- lowfat
4 oz Green chile -- chopped
2 c Yogurt, (nonfat)
1/4 ts White pepper
Instructions for Crabmeat Enchiladas
For Crabmeat Filling: In mixing bowl, combine crabmeat, onion, cheese and green chilies. Warm tortillas to make easier to roll. Place a heaping tablespoon fillling on the edge of each tortilla, rolling up with filling in the center. Place filled tortillas in a 2 quart baking dish. Pour Sauce over filled tortillas.. can substitute shrimp
For Sauce: In saucepan, saute onion and garlic in margarine until tender. Add flour stirring for 1 minute. Gradually add chicken broth, green chilies, and white pepper. Bring to a boil, sitrring until mixture thickens; reduce or remove from heat. Stir in yogurt until smooth. Pour over filled enchiladas. Bake at 350 degrees for 30 minutes or until thoroughly heated.
Source: A Trim and Terrific Louisiana Kitchen by Holly Clegg
Recipe By : Rhonda Guilbeaux
Nutritional Info:
Calories 302
Cholesterol 54
Fat gram 9 % calories from fat 27.2
Serve with mexican rice and corn. Remember to cut this down a bit since it's just me and my munchkin.
TUESDAY
Grilled Chicken and Avocado Salad
1 4-ounce boneless, skinless chicken breast
2 cups fresh spinach
1/2 avocado, sliced
1 mandarin orange, sectioned
1 tablespoon basil pesto
Heat a grill or grill pan to medium-high. Grill the chicken until cooked through, about 4 minutes per side. Meanwhile, arrange the spinach, avocado, and orange on a plate. Drizzle with the pesto. Serve with the chicken.
Yield: Makes 1 serving
Serve with garlic butter breadsticks.
WEDNESDAY
Sweet Pepper Steak
Prep: 15 minutes
Grill: 11 minutes
Ingredients
Cracked black pepper
4 12-ounce beef top loin steaks, cut 1 inch thick
1/2 of a medium red sweet pepper, cut into bite-size strips
1/2 of a medium yellow sweet pepper, cut into bite-size strips
1/2 of a medium green sweet pepper, cut into bite-size strips
2 tablespoons butter or cooking oil
1 0.6-ounce envelope au jus gravy mix
Directions
1. Press cracked pepper into 1 side of each steak, using about 1/2 teaspoon pepper per steak.
2. Grill steaks on the rack of an uncovered grill directly over medium coals to desired doneness, turning once halfway through grilling. [Allow 11 to 15 minutes for medium-rare (145 degree F) or 14 to 18 minutes for medium doneness (160 degree F).
3. Meanwhile, in a medium skillet cook sweet pepper strips in hot butter or oil until tender. In a saucepan prepare au jus gravy mix according to package directions.
4. Serve steaks on warm plates; top steaks with pepper strips and au jus gravy. Makes 4 servings.
Makes 4 servings
Serve with garlic masged potatoes. *Make potatoes one day ahead of time to save time.
THURSDAY
Light and Tasty Summer Salad
5 min 5 min prep
SERVES 6 -8
Dressing
1 cup vegetable oil
3/4 cup sugar
1/2 cup red wine vinegar
1 minced garlic clove
1/2 teaspoon salt
1/2 teaspoon paprika
1/2 teaspoon pepper
Salad
1 large head romaine lettuce
1 head boston lettuce
1 pint fresh sliced strawberries
1 cup shredded monterey jack cheese
1/2 cup chopped walnuts
Combine the above dressing ingredients in a large jar.
Cover tightly and shake well (can be stored in the fridge for a week).
Tear the lettuce into bite size pieces.
Combine lettuce, strawberries, cheese & walnuts in a large salad bowl.
Shake the dressing and pour over salad.
Toss gently and enjoy!
by Tina D.
Serves 6-8
Serve with breadsticks
FRIDAY
California Avocado Fettuccine
Ingredients
1/3 tsp olive oil
1/6 Cup diced green peppers
1/16 Cup white wine vinegar
1/12 Cup chopped fresh basil
7/32 Cup sundried tomatoes, diced
1/12 Cup chopped green onion
1/6 ripe Fresh California Avocado, diced
1/6 Pound dried fettuccine
Instructions
In a large bowl, combine the olive oil, peppers, vinegar, basil, green onions, sundried tomatoes and half of the California avocado.
Toss ingredients together well so they are evenly coated with the oil and vinegar.
Cook pasta in boiling water for 6 minutes or until "al dente."
Drain pasta and pour into salad bowl with the other ingredients while the pasta is still hot.
Toss together and serve immediately, using the remaining California avocado as a garnish on top of the pasta.
SATURDAY
Beef Sukiyaki Recipe - Japanese Beef Recipe
Ingredients:
1 pound thinly sliced beef * It tastes better if the beef slices are very thin.
A handful of shirataki noodles (made from yam cakes) or cellophane noodles
7-8 shiitake mushrooms
1 block enoki mushrooms
1 medium negi
1/2 Chinese cabbage
1 yaki-dofu (grilled tofu)
For sukiyaki sauce:
1/3 cup soy sauce / 3 tbsps sake (Japanese rice wine) / 5 tbsps sugar / 3/4 cup water
For dipping: 4 eggs
Preparation:Cut all ingredients into bite-sized pieces. Arrange all ingredients on a large plate and place the plate at the table. Mix soy sauce, sake, sugar, and water to make sukiyaki sauce. Set an electric pan or a skillet at the table. *After this point, everything is done at the table as you eat. Heat a little oil in the pan. Fry some beef slices, then pour sukiyaki sauce in the pan. Add other ingredients when the sauce starts to boil. Simmer until all ingredients are softened. Dip the cooked sukiyaki into the raw, beaten eggs and begin to eat. As the liquid boils away, add more sukiyaki sauce.
Makes 4 servings
We loved this recipe last time so I figure we'll try it again. We don't use the egg dipping though and I make it ahead and then serve it in oriental soup bowls.
SUNDAY
Yakisoba Recipe
2 packages steamed chuka noodles (150g/package)
1/2 Tbsp vegetable oil
1/4 lb. boneless pork rib, thinly sliced
1/4 cup peeled and thinly sliced carrots
1 green bell pepper, chopped
1/4 medium onion, thinly sliced
2 green head cabbage leaves, chopped
4-6 Tbsps. yakisoba sauce, or 2 packages of yakisoba seasoning in yakisoba kits, or 4-6 Tbsps Worcestershire sauce
Beni-shoga (pickled red ginger) for garnish*
Ao-nori (dried green seaweed) for garnish*
Salt and pepper
*These are available in packages at Asian grocery stores
Preparation:Lightly loosen pre-steamed chuka noodles and set aside. Heat vegetable oil in medium skillet on medium heat. Stir-fry the pork until almost cooked. Sprinkle with salt and pepper to season. Add carrots, onion, and green bell pepper in the skillet and stir-fry for a couple of minutes. Add cabbage in the skillet and stir-fry for a minute. Add noodles in skillet. Pour 1/4 cup of water over the noodles and cover the skillet. Turn down the heat to low and steam for a few minutes. Remove the lid and add yakisoba seasoning powder or sauce. (*Adjust the amount of sauce as you taste.) Stir the noodles quickly. Divide yakisoba among two plates. Sprinkle with aonori and beni-shoga just before serving.
