SPAGHETTI WITH ZUCCHINI NOODLES

This is a recipe I created as I strive to eat more healthy foods.

Makes 1 serving
1 lean, 3 green, 3 condiments

INGREDIENTS:

  Cooking spray
  6 oz. raw chicken breast cut into chunks or strips
  ½ cup (56 grams) chopped onion
  ½ cup zucchini (56.5 grams,) spiralized
  ½ cup low carb, low fat red pasta sauce (I used Mezetta Marinara sauce)
  1/2 Tbsp. fresh chopped basil, OR 1/2 tsp. dried basil
   ½ tsp. dried oregano
½ tsp. granulated garlic
   ⅓ cup shredded part-skim mozzarella OR Italian blend

(max. 6 grams fat per serving)

   2 ½ tsp. Grated Parmesan cheese

DIRECTIONS:
1.    Spray non-stick frying pan lightly with cooking spray.
2.    Add chicken and fry until browned and cooked through (3-5 minutes.)

Remove from pan.
3.    Saute onions until caramelized; set aside with chicken.
4.    Saute spiralized zucchini about 1 minute – do not cook too long or it

will be mushy.  Place in a warmed serving dish.
5.     Add pasta sauce, basil, oregano and garlic to pan and heat til gently boiling.
6.     Add cooked chicken and onions and heat until hot.
7.     Pour above mixture over zucchini noodles.

8. Top with cheeses and serve.

QUICK STIR FRY

This has become one of my most favorite meals, and it is quick and easy to prepare.

Note, the directions are for one serving, so just increase as needed for more servings.  All ingredient amounts are approximate.  

The picture shows a couple of sauces I have used.  
And sorry - I forgot to put the cashews in the picture!

1. Assemble ingredients:
        Frozen stir fry vegetables
        Onions - green or yellow cut up
        Chicken (canned, fresh or frozen - if frozen, thaw)
        Oriental sauce
        Cashews 

2. Heat skillet to medium high

3. Add cooking oil to generously cover bottom of pan 
    (I like to use olive oil)

4. For each serving, add:
         2-3 handfuls of frozen stir fry vegetables
         1/4-1/2 cup chopped onion

5. Stir while cooking for about 5 minutes

6. Add:   1/2 can chicken, drained, OR equivilant of
               1 chicken tender, cut up and thoroughly cooked* 

7. Cook about one minute while continuing to stir.

8. Add:
        1/4 cup cashews 
        Your favorite oriental sauce - enough to lightly 
           cover ingredients, and continue to stir for about 
           one minute. 

Serve as is or over ric

*NOTE: if using fresh chicken, cut into pieces and cook in skillet first, then set aside. Make sure chicken is thoroughly cooked. Add chicken at the end with the cashews and sauce.

OPTION: Instead of chicken, use cut up meatballs. I used frozen fully cooked meatballs, and microwaved them enough to thaw a little, so I could cut them into pieces. Add as step #6. This is especially good with Panda Express Mandarin Sauce. Very tasty!

ONE PAN PASTA

Found this on Facebook from MetaBlasts 8-15-2016, and he said he got the idea from Martha Stewart. I have tweaked it some.

YIELD: Serves 2 medium servings  

1. Place about 2 oz. dry spaghetti into frypan with straight sides 

   (I actually used a cast iron pan with slightly angled sides.)

If you like your pasta al dente, continue to step 2. If you like it cooked more, add the 1 cup of water right now and turn burner to medium high. Let it cook while you dice veggies. Make sure you stir it a bit so pasta won’t stick to itself.

2. Cut up and place into frypan around pasta:

     1 cup thinly sliced onions (sliced on the vertical.)

     1/2 red bell pepper, chopped in large pieces (or any color you 

        want; if you want heat, use 1 chili pepper.)

     About a dozen cherry tomatoes sliced in half 

        (or equivalent in other tomatoes.)

     1-2 large garlic cloves, peeled and thinly sliced.

3.  Top with Leaves from 1-2 sprigs fresh basil

4. Drizzle with olive oil.

5. Add:  1 cup water

6. Bring to boil, then turn down to about medium, making sure water continues to lightly boil. Pay attention, and stay with this. Use tongs to gently stir. Cook 10 minutes or until water is gone.

7. Turn off heat.

8. Add and stir in about 1/2 cup shredded Parmesan cheese.

9. Add leaves from another sprig of fresh basil and stir in.

Options: 

Add sliced mushrooms

Add your favorite meat (chicken, shrimp, thin slices of beef, etc.)

NOTE:

* How to cut onions: Peal onion, then slice through it at the equator. Place cut side on board and cut vertically, very thin.

* A sprig of basil is the leaves from about a 4” stem.

SAUSAGE VEGGIE PASTA SKILLET MEAL

Serves about 4

Prepare 8-oz. of your favorite 
             egg noodles 
       
In skillet saute until browned:
        About 8" Polska Kielbasa, 
             thinly sliced

Remove Polska from skillet and add:
       1/2 cup thinly sliced carrots
       1/2 cup sliced green onions 
           (or regular onion)
       1/2 cup chopped bell pepper
       1/2 cup sliced or chopped 
           mushrooms
        2 large cloves garlic,chopped 
                                                  (or according to taste) 
                                              1 cup chopped cabbage
     
Add: 1 can diced tomatoes, including liquid.
Return Polska Kielbasa to the pan.
Heat until tomatoes are heated through.
Drain pasta and place on plate or shallow bowl.
Add skillet ingredients and mix with pasta.
Sprinkle your favorite cheese on top (picture shows Mexican Four-Cheese Mix.)

NOTE:  This would probably be good with any sausage, or even hamburger or beef strips.
                 
       

CABBAGE TOMATO MEAT SKILLET MEAL

I found the original recipe online somewhere, and it called for cooking 20-30 minutes at the end, but I like it MUCH better with less cooking.  I also added more garlic than originally called for.

Cut up onion and cabbage, press garlic, mix meats together, and open tomato and tomato sauce cans.  This goes fast, so have everything at your fingertips and ready.

In a large skillet, heat over medium heat:

        1 Tbsp. olive oil

Add: 1 large onion, chopped

Cook one minute while stirring, then add:

        1 1/2 to 2 pounds lean ground beef or turkey

        (I like to mix half of each together) 

Cook, stirring, until meat is no longer pink and onion is tender.

Add: 2 large cloves garlic (minced) and continue cooking for      1 minute.

Add: 1 small cabbage, chopped

        2 cans (14.5 ounces each) diced tomatoes

        1 can (8 ounces) tomato sauce
        1/2 cup water

Season with salt and pepper to taste.

Cook until everything is heated through – about 1-2 minutes.

Yield: Serves 6 to 8

NOTE: This works especially well in a cast iron skillet.

          This is especially good with garlic bread on the side.

          My friend, Gretchen Opdahl, said she used 1 lb. hamburger and a half pound of diced fried bacon.  That sounds yummy!

SUMMER SQUASH SKILLET MEAL

Brown on medium heat in fry pan,  then remove from pan:
     1 cup thinly sliced Polska Keilbasa  
    
Using the same pan, brown for 1-2 minutes:
     1 1/2 cups diced or thinly sliced crookneck 
      summer squash (scoop out seeds from large end)

Add and saute 2-3 minutes (use pan spray if needed):
     1/2 cup chopped green onions
     1 cup chopped bell peppers (any color)

Return sausage to pan and heat until sausage is warm. 
Salt and Pepper to taste. 

SERVES 2


OPTION:  Add any other veggies you may like, such as
green beans,thinly sliced carrots, peas,chopped celery,
tomatoes, etc. Chopped fresh tomatoes should be added
last and warmed just one minute.

SAUSAGE AND VEGETABLES

 Looking through my refrigerator, I found these ingredients and decided to see what I could make with them.  This turned out delicious.   SERVES 4

Don't do what I did, and get distracted and let the meat burn!  I already made this three times last week to get it just right, so it will be awhile before I make it again.  When I do, I will try to remember to take a better picture. P.S. it was still tasty, even with the burned meat.

In 10"-12" skillet, heat on medium high heat:

        2 Tbsp. olive oil

Add and brown (about 2 minutes):

        4 German Bratwurst sausages (about ¾ lb.) or your favorite 

        sausage, cut into about 1” pieces. If using ground sausage, 

        roll into about 1” balls.)

Add and cook until tender (about 3 minutes):

        1 1/3 cup chopped onions (medium pieces)

        2 cups chopped bell pepper

        1 cup frozen mixed vegetables

 

Stir in about 1 Tbsp. soy sauce and serve.

CHICKEN A LA KING

My daughter, Jennifer gave me this recipe.

Heat 1 Tbsp. oil in frypan, then add 2 Tbsp. butter
Add and saute:
        1/2 cup chopped green pepper
        3/4 cup chopped onion
        8 oz. sliced fresh mushrooms

Reduce heat and add:
        2 cans regular or reduced fat cream of chicken soup (I prefer Campbell's)

Bring to simmer, then add:
        2 - 13 oz. cans chicken breast chunks, drained
        2 Tbsp. juice from canned chicken breasts
Simmer 2 minutes.

Serve over rice.

Yield:  6-8 servings 

CHICKEN AND HOISIN

A cousin gave this to me over 40 years ago.  It is quick and easy.

Brown in skillet:

         2-3 chicken breasts cut into chunks

Add:  1 can sliced water chestnuts, drained

         1 green bell pepper

         2-3 large mushrooms, chunked or sliced

         2 Tbsp. Hoisin sauce

Add at the last minute:

        1/2 cup cashews

Serve with rice.

CHICKEN VEGGIE SKILLET MEAL

Heat in medium skillet (preferable cast iron) 1/2 Tbsp. canola oil or other vegetable oil.
Brown on both sides until barely done:

       2 chicken tenders cut into chunks

       1 cup diced potato (skin and all), diced winter squash, or sweet potato

Remove from skillet.

Brown in skillet:

       1/2 bell pepper (any color)

       2 green onions cut up, or 1/3 cup chopped regular onions

       1 tsp. chopped garlic (1-2 cloves)

Add and heat thoroughly:

       Chicken, potato mixture    
       2 medium tomatoes diced (skin and all)

       Salt and pepper to taste
       1 tsp. fresh, frozen or dehydrated thyme.

Serve in skillet.  Serves 2

Option:  sprinkle with parmesan cheese

BEEF STROGANOFF

The best beef stroganoff I have found- off a Campbell's Soup can.

In medium skillet, heat:

           1 Tbsp. olive oil

Add and brown:

           1 lb. beef strips (top round)*

Remove beef from skillet.

Heat:   1/2 Tbsp. olive oil

Add and cook until tender (about 3 min.):

          1/2 cup chopped onions

          1/2 lb. fresh mushrooms, sliced

Add:   1 can (10 3/4 oz.) Campbell's Beefy Mushroom Soup
          1/2 tsp. minced garlic, or 1 clove finely chopped

When soup begins to bubble, return beef to skillet and heat 1-2 minutes until it bubbles again.

Turn down heat and add:

          1/2 cup sour cream

          1/2 tsp. paprika

Serve over noodles or rice.

*Use leftover small pieces or shreds of meat from "Pot Roast and More" recipe.

SHRIMP & STEAK SKILLET MEAL

Yield: 2 servings

In medium skillet (preferable cast iron), brown on both sides until barely done:

        10 medium shrimp (or about 1/2 lb. tiny shrimp)

Set aside shrimp.

Combine in skillet:

        1/2 lb. steak cut into small chunks

        3 large mushrooms, cut into chunks

        1/2 bell pepper cut into medium-sized pieces

        1/2 large onion cut into medium-sized pieces

Brown, stirring occasionally, for about 3-4 minutes on medium high heat.

Add: 1 medium unpeeled tomato cut into chunks

        1-2 cloves garlic, chopped
        Cooked shrimp

Heat about one minute until tomato is warm (do not overcook tomato.)

        Salt and Pepper to taste.

Serve in skillet.

OPTION:  Just before serving, add cashews or slivered almonds.  If cashews are large, chop into large pieces.

VEGETABLE SAUSAGE SKILLET MEAL #2

Cook as directed and drain:

3 cups Barilla Plus multigrain penne

In large skillet (preferable cast iron), brown on both sides until barely done:

Polska Kielbasa sausage (about 16”) sliced about 1/4” thick

Remove sausage from pan.

Heat and stir for 3 minutes:

1 large bell pepper OR 3 green chili pepper, OR yellow or orange bell peppers – can use any combination. (remove seeds and membrane) cut into large chunks

3-4 large mushrooms sliced or chunked

½ to 1 cup onions (green or regular) – OPTIONAL

Add: 1 tsp. garlic (1-2 cloves)

Salt and pepper to taste

Penne

Cooked Polska Kielbasa sausage

2 cup (more or less) spaghetti sauce (I use Prego meat)

Heat until ingredients are warm.

Sprinkle with parmesan cheese and/or mozzarella, and oregano.

Cover and remove from heat; let sit until cheese is melted.

Serve in skillet.

VEGETABLE SAUSAGE SKILLET MEAL #1

In medium skillet (preferable cast iron), brown on both sides until barely done:

1 Polska Kielbaska sausage (about 8”)

Add:

1 small yellow summer squash sliced or chunked

2 medium tomatoes diced

½ bell pepper or 1 green chili pepper (remove seeds and membrane)

2 green onions cut up, or 1/3 cup chopped regular onions

1 tsp. Garlic (1-2 cloves)

Heat thoroughly.

Add:

2/3 cup spaghetti sauce (I use Prego meat)

Salt and pepper to taste.

Heat

Sprinkle with parmesan cheese and serve in skillet.

Option: Add shrimp