Black Bean Omelet

Cook This, Not That! 350-Calorie Meals Pg. 32

Serves 4

330 Calories per serving

 
 

1 Can	(14-16- oz) Black Beans, drained
	Juice of 1 Lime
¼ tsp	Cumin
	Hot Sauce
8	Eggs
	Salt & Black Pepper to Taste
½ Cup	Feta Cheese, plus more for serving
	Pico de Gallo or bottled Salsa
	Sliced Avocado (optional)

 

• Pulse the black beans, Lime juice, cumin & a few shakes of hot sauce in a food processor until it has the consistency of refried beans, adding a bit of water to help if necessary.
  
• Coat a small nonstick pan with nonstick cooking spray or a bit of butter or olive oil & heat over medium heat. Crack two eggs into a bowl & beat with a bit of salt & pepper. Add the eggs to the pan, then use a spatula to stir & then lift the cooked egg on the bottom to allow raw egg to slide under. When the eggs have all but set, spoon a quarter of the black bean mixture & 2 Tbsp feta down the middle of the omelet. Use the spatula to fold over a third of the egg to cover the mixture in the center, then carefully slide the omelet onto a plate, usijng the spatula flip it over at the last second to form one fully rolled omelet.
  
• Repeat with the remaining ingredients to make four omelets. Garnish with Pico de Gallo, avocado slices if you like & a bit more crumbled feta.
  

Breakfast Tacos with Bacon & Spinach

Cook This, Not That! 350-Calorie Meals Pg. 24

Serves 4

360 Calories per serving

 

4	Strips Bacon, chopped
½	Onion, chopped
2 Cups	Sliced Mushrooms
1½ Cups	Frozen Spinach, thawed
6 Eggs	Beaten
	Salt & Black Pepper to Taste
8	Corn Tortillas
½ Cup	Shredded Monterey Jack Cheese
	Pico de Gallo or Bottled Salsa

 

• Cook the bacon in a large nonstick skillet over medium heat for 5 minutes, until the fat renders out & the bacon begins to crisp. Remove with a slotted spoon & reserve on a paper towel.
  
• Discard all but a thin film of the bacon crease from the pan. Add the onion & mushrooms & cook for about 3 minutes, until the onion is translucent. Add the spinach & continue cooking until the spinach is heated all the way through. (If any water has accumulated in the pan, carefully pour it out into the sink.)
  
• Add the eggs & use a wooden spoon to consistently scrape them from top to bottom of the pan as they set. (The goal is to have light, fluffy eggs & constant movement of the spoon will help you achieve that.) Season with slat & pepper.
  
• Heat the tortillas in a pan over medium heat. (or, if short on time, wrap in a damp paper towel & microwave for 30 seconds.) Divide the cheese among the tortillas, top with the eggs & spoon over as much salsa as you'd like.
  

Egg Sandwich with Pastrami & Swiss

Cook This, Not That! Pg. 318

Serves 4

325 Calories per serving

 

½ Tbsp	Butter
4 oz	Lean Pastrami (or turkey Pastrami), cut into strips
6	Eggs
2 Tbsp	Milk
	Salt & Black Pepper to Taste
4 Slices	Low-fat Swiss Cheese
4	Whole-wheat English Muffins, lightly toasted

 

• Melt butter in a large nonstick skillet over medium heat. Add the pastrami & sauté for 2-3 minutes. Turn the heat down to low. Combine the eggs with the milk & a few pinches of salt & pepper. Whisk lightly, then add to the pan. Use a wooden spoon to constantly stir the eggs, scraping from the bottom as they set, as they'll continue to cook once removed from the stovetop.
  
• Place a slice of Swiss on the bottom of each English muffin. Divide the scrambled eggs among the muffins, top with the muffin tops, & serve.
  

The Ultimate BLT

Cook This, Not That! Pg. 150

Serves 4

450 Calories per serving

 
 

1	Egg
2	Slices 7-grain or Sourdough bread, lightly toasted
	Handful of Arugula
3	Thick Slices Tomato
4	Strips bacon, cooked
	Salt & Black Pepper to taste

 

• Heat a small nonstick skillet over medium heat. Coat with olive oil cooking spray & add the egg. Cook Sunny side up until the white is set but the yolk is runny. Line the bottom half of the bread with the arugula, followed by the tomato slices & bacon. Set the cooked egg carefully on top and season with a pinch of salt & plenty of fresh cracked pepper. Top with the second slice of bread.
  

Mushroom Melts

Cook This, Not That! Pg. 158

Serves 4

370 Calories per serving

 

2 Tbsp	Mayonnaise
	Juice of ½ of a Lemon
¼ cup	Finely Chopped Roasted Red Peppers
1 clove	Garlic, Minced
4	Large Portobello Caps, Stems Removed
1 Tbsp	Olive Oil
1 Tbsp	Balsamic Vinegar
1 tsp	Dried Italian Seasoning
	Salt & Black Pepper to Taste
½ cup	Shredded Mozzarella
4	Slices Red Onions
4	Potato Rolls or Whole-gain Buns
	A few handfuls of mixed greens

 

1. Heat a grill or grill pan. Combine the Mayonnaise, lemon juice, red peppers, and garlic. (For an uniformly red mayo, puree in a food processor.)
   
2. Rub the mushrooms with the olive oil, vinegar, Italian seasoning, and salt and pepper. Grill, top side down, for 2-3 minutes, flip and immediately add the cheese. Cook for another 2-3 minutes, until the cheese is melted and the mushrooms are fully cooked. While the mushrooms are cooking, grill the onions until browned and toast the buns.
   
3. Top each bun with greens, grilled onions, mushrooms and the red pepper mayo.
   

French Onion Soup

Cook This, Not That! Pg. 120

Serves 4

230 Calories per serving

 
 

1 Tbsp	Butter
5 medium	Onions (a mix of yellow & red is Ideal) Sliced
½ tsp	Salt
2	Bay leaves
6 Cups	Low-sodium beef broth
½ Cup	Dry Red Wine
4-5	Sprigs of Fresh Thyme (optional)
	Freshly Cracked Pepper
4	Slices of baguette or sourdough bread
½ Cup	Shredded Swiss Cheese

 

• Heat the butter in a large pot over low heat. Add the onions & Salt. Cover the pot & cook the onions over low heat until very soft & caramelized, about 30 minutes.
  
• Add the bay leaves, broth, wine, & thyme. Simmer on low heat for at least 15 minutes. Season with pepper. Discard the bay leaves.
  
• Preheat the broiler. Divide the soup among 4 ovenproof bowls. Top each with a slice of baguette and some cheese. Broil until the cheese is melted and bubbling, about 3 minutes.
  

Italian Vegetable Soup

Betty Crocker's Fix-it-Fast Family Favorites: Pg 292

Serves 8

 
 

1 lb	Italian Sausage
1	Medium Onion, Sliced
1½ cup	Water
1 tsp	Dried Basil Leaves
1 can	Whole Tomatoes, undrained
2	Medium Zucchini or Yellow Summer Squash Cut into ¼ inch slices
1 can	Garbanzo Beans, drained
1 can	(10½ ounces) condensed beef broth

 

1. Cook sausage and onion in 3-quart saucepan over medium-high heat 8-10 minutes, stirring occasionally, until sausage is no longer pink: drain.
   
2. Stir in remaining ingredients, breaking up tomatoes. Heat to boiling: reduce heat to low. Cover & Simmer about 5 minutes or until zucchini is tender.
   
3. Sprinkle each serving with grated Parmesan cheese if desired.
   

Pizza Tex-Mex

Betty Crocker's Fix-it-Fast Family Favorites: Pg 246

Serves 6

 

¼ lb	Bulk Chorizo or Pork Sausage
1	Pizza Crust
1 ½cups	Monterey Jack Cheese (6 ounces)
8 ounces	Salsa
1 small	Bell Pepper, chopped
½ cup	Canned Black Beans, rinsed & drained

 

 

 

 

 

 

 

 

 

 

 

1. Heat Oven to 450⁰
   
2. Cook sausage in 8-inch skillet over medium heat 8 to 10 minutes, stirring occasionally, until no longer pink; drain.
   
3. Sprinkle crust with 1 cup of the cheese. Top with salsa, sausage, bell pepper and beans. Sprinkle with remaining cheese. Bake 8-10 minutes or until pizza is hot & cheese is melted.
   

 

French Pot Roast

Cook This, Not That! Pg. 250

Serves 4

500 Calories per serving

 
 

2	Strips bacon, cut into ½ ˝ pieces
¼ Cup	Flour
	Salt & Black Pepper to taste
2 lb	Chuck Roast, Excess fat removed, cut into 1˝ Pieces
½ bottle	Dry Red Wine
2 Cups	Low-sodium Beef Broth
2 Tbsp	Tomato Paste
2	Bay Leaves
2 Cups	Frozen Pearl Onions
½ lb	Button mushrooms, stems removed
1 Cup	Frozen Peas

 

• Preheat a large skillet or nonstick sauté pan over medium-high heat. Cook the bacon until the fat is rendered & the bacon is crisp. Remove the bacon with a slotted spoon & drain on paper towel; set aside. Leave the pan on the heat.
  
• Combine the flour & plenty of salt & pepper in a sealable plastic bag. Working in batches, add the beef & shake until the pieces are lightly covered; remove until the pieces are lightly covered; remove the3 beef from the bag & shake off the excess flour. Add the pieces to the hot pan & cook until all sides are golden brown.
  
• Remove the beef & add to a slow cooker. When all the beef has been browned, add 1 cup wine to the hot pan & scrape up any brown bits from the bottom with a wooden spoon. Pour over the beef, along with the rest of the wine, the tomato paste, bay leaves, bacon pieces & broth.
  
• Set the slow cooker to high & cook for 4 hours, until the beef is tender & falls apart with pressure from a fork. In the last 30 minutes of cooking, add the pearl onions & mushrooms. Right before serving, add the peas and simmer for a few minutes to cook through. Discarded the bay leaves.
  
• Serve the stew by itself or over mashed potatoes or buttered egg noodles with a good ladle of the cooking broth.
  

Dr. Pepper Ribs

Cook This, Not That! Pg. 192

Serves 4

400 Calories per serving

 
 

2 racks	Baby Back Ribs
1 bottle	Dr. Pepper (2-liter)
	Salt & Black Pepper
1 Tbsp	Chili Powder
1 cup	Water
½ Tbsp	Canola or Vegetable Oil
½ half	Onion, minced
1 clove	Garlic, minced
½ cup	Ketchup
2 Tbsp	Worcestershire Sauce
2 Tbsp	Apple Cider Vinegar
⅛ tsp	Cayenne Pepper

 

1. Place the ribs in a baking dish large enough to hold them comfortable. Pour in enough soda to cover, saving at least ½ cup for the barbecue sauce. Add ¼ cup salt and soak for at least 2 hours or overnight in the refrigerator.
   
2. Preheat the oven to 350⁰F. Remove the ribs from the liquid and pat dry; dicard the liquid. Sprinkle the ribs with the chili powder and return to the baking dish. Add the water and cover tightly with foil. Bake for 2 hours, until meat is tender and nearly falling off the bone.
   
3. While the ribs are in the oven, make the barbecue sauce. Heat the oil in a medium saucepan over medium heat. Sauté the onion and garlic until soft and fragrant, then add the ketchup, Worcestershire, vinegar, cayenne and the reserved ½ cup soda. Simmer for 15-20 minutes, until the sauce3 thickens
   
4. Heat a grill until hot. Brush the ribs with barbecue sauce and grill for 10-15 minutes, rib side down, on a cooler part of the grates. Flip over and cook on the other side until lightly charred and smoky. Remove from the grill, brush with more sauce, and serve.
   

Hungarian Swiss Steak

Betty Crocker's Fix-it-Fast Family Favorites: Pg 100

Serves 4

 
 

1 lb	Boneless sirloin steak, about 3/4 inch thick
¼tsp	Peppered seasoned salt
1 can	Stewed Tomatoes, undrained
1 tsp	Paprika
2 Tbsp	Ketchup
¼tsp	Caraway Seeds
½cup	Sour Cream
	Chopped Fresh Chives (optional)

 

1. Cut beef into 4 serving pieces. Sprinkle both sides of beef with seasoned salt
   
2. Spray 12-inch nonstick skillet with nonstick cooking spray; heat over medium-high heat. Cook beef in skillet 4-8 minutes, turning once, until brown
   
3. Stir in tomatoes, paprika, ketchup and caraway seeds; reduce heat to low. Cover and simmer 15-20 minutes or until beef is tender. Top each serving with sour cream and chives.
   
4. Can Serve over egg noodles
   

Chicken Parmesan

Cook This, Not That! Pg. 276

Serves 4

340 Calories per serving

 

4	Boneless, Skinless Chicken Breast Halves
½ tsp	Salt
½ tsp	Black Pepper
2	Egg Whites, lightly beaten
1 Cup	Bread Crumbs, preferably panko
2 Tbsp	Grated Parmesan
½ Tbsp	Dried Italian Seasoning
1 Tbsp	Olive Oil
1 Cup	Tomato Sauce
4 oz	Shredded Part-skim Mozzarella
	Fresh Basil Leaves (optional)

 

• Preheat oven to 400⁰F. Cover the chicken breasts with parchment paper or plastic wrap & using a meat mallet or a heavy-bottomed pan, pound the chicken until it is uniformly ¼ ˝ thick. Season with the salt & pepper.
  
• Place the egg whites in a shallow bowl. Mix the bread crumbs, Parmesan & Italian seasoning on a large plate.
  
• Dip each breast into the egg whites to coat both sides & then into the crumb mixture patting the crumbs so they fully cover the chicken.
  
• Bake the chicken until the crust is golden and the meat is firm, about 15 minutes.
  
• Preheat oven broiler. Spoon the tomato sauce over the chicken pieces, then top with the cheese & place underneath the broiler for 2-3 minutes or until the cheese is fully melted & bubbling. Serve garnished with basil (if using).
  

Chicken Marsala

Cook This, Not That! Pg. 272

Serves 4

390 Calories per serving

 
 

4	Boneless, skinless, chicken breasts, pounded to uniform ¼ ˝ thickness
1 Cup	Flour
	Salt & Black Pepper to Taste
1 Tbsp	Olive Oil
2 oz	Prosciutto, sliced into think strips
8 oz	Cremini Mushrooms, stemmed & sliced
¾ Cup	Marsala Wine
¾ Cup	Low-sodium Chicken Broth
¼ Cup	Chopped Fresh Parsley

 

• Season the chicken with a good pinch of salt & pepper. Place the flour in a shallow bowl & add the chicken; coat evenly, shaking off any excess flour.
  
• Heat the olive oil in a large nonstick pan or cast-iron skillet over medium heat. Cook the chicken (don't overcrowd the pan; cook in 2 batches if need be) for 3-4 minutes per side, until golden brown on the outside & cooked all the way through. Transfer to a serving platter & keep warm
  
• Add additional oil to the pan if needed, then sauté the prosciutto for 1-2 minutes, until it starts to crisp up. Add the mushrooms & continue sautéing until well browned. Stir in the Marsala & broth, scraping up any browned bits stuck to the bottom of the pan. Cook until the liquid has reduced to about ½ cup. Season with salt & pepper, add the parsley & pour over the chicken.
  

Chicken Mole Enchiladas

Cook This, Not That! Pg. 262

Serves 4

410 Calories per serving

 

8 oz	Mole Negro Sauce
2 Cups	Low-sodium Chicken Broth
4 Cups	Shredded Cooked Chicken (store-bought rotisserie Chicken works well)
8	Corn Tortillas
½ Cup	Crumbled Queso Fresco or Feta
½	Red Onion, sliced into thin rings

 

• In a medium saucepan, combine the mole & enough broth to think it out to the consistency of ranch dressing. Simmer for 10-15 minutes, adding more broth as you need it.
  
• Heat the chicken in the microwaves on 50% power for about a minute. Add a few tablespoons of the mole & toss to evenly coat the chicken with a layer of the sauce
  
• Heat a large cast-iron skillet or sauté pan over medium heat. When hot, toast the tortillas individually until pliable & lightly browned on the surface. Immediately place a scoop of the chicken in the center of each tortilla & roll like a burrito. Serve topped with a few tablespoons of mole sauce, a sprinkle of cheese & onion rings.
  

Macaroni & Cheese

Cook This, Not That! Pg. 230

Serves 6

480 Calories per serving

 

2 Tbsp	Butter
½	Yellow onion, Minced
2 Tbsp	Flour
3 Cups	Milk
2 Cups	Shredded extra-sharp cheddar Cheese
	Salt & Black Pepper to taste
1 lb	Elbow Macaroni, penne, or shells
¼ Cup	Chopped Pickled Jalapeños
2 oz	Prosciutto or ham, cut into think Strips
½ Cup	Panko bread crumbs
¼ cup	Grated Parmesan

 

• Preheat oven to 375⁰F.
  
• Melt the butter in a large saucepan over medium heat. Add the onion & cook until soft & translucent (but not browned), about 3 minutes. Add the flour & Stir to incorporate into the butter. Pour in the milk a few tablespoons at a time, using a whisk to incorporate the flour & prevent lumps from forming. When all the milk has been added, allow the sauce to simmer for 10 minutes, until it begins to thicken. Stir in the cheese & season with salt and pepper.
  
• Cook the pasta according to the package instructions until al dente, drain & return to the pot. Add the cheese sauce, jalapeños, & prosciutto & stir to fully incorporate. Divide the mixture among 6 individual crocks or pour into a large baking dish. Top with the bread crumbs & sprinkle with the Parmesan.
  
• Bake for 10 Minutes. Turn on the broiler & broil until the bread crumbs are golden brown & crispy, about another 3 minutes.
  

Loaded Alfredo

Cook This, Not That! Pg. 214

Serves 4

540 Calories per serving

 
 

2 Tbsp	Unsalted Butter
3 Tbsp	Flour
3 cups	2% Milk
2 cloves	Garlic, chopped
	Salt & Black Pepper to Taste
½ Tbsp	Olive Oil
2 cups	Bite-size Broccoli Florets
8 oz	Cremini Mushrooms, sliced
¼ cup	Chopped Sundried Tomatoes
8 oz	Cooked Chicken Breast, thinly sliced
12 oz	Whole-wheat Fettuccine

 

1. To make the béchamel, melt the butter in a saucepan over medium-low heat. Whisk in the flour. Cook for 1 minute. Slowly whisk in the milk to prevent any lumps from forming. Add the garlic & simmer, whisking often for 10-15 minutes or until nicely thickened. Stir in the Parmesan and seaon with salt & pepper. Keep warm.
   
2. Heat the oil in a large skillet or sauté pan over medium-high heat. Add the broccoli & cook for 3-4 minutes. Add the mushrooms & tomatoes. Cook for 5 minutes, or until the vegetables have lightly caramelized. Stir in the chicken. Season with salt and pepper.
   
3. Meanwhile, cook the pasta according to the package instructions. Drain, reserving 1 cup of the cooking water. Return the pasta to the pot, add the sauce and the chicken mixture & toss to coat. If the sauce is too thick, add some of the pasta water to think it. Serve immediately.
   

Chicken Fajitas

Cook This, Not That! Pg. 184

Serves 4

490 Calories per serving

 

½ cup	Orange Juice
2 Tbsp	Chipped Chipotle Pepper
	Juice of 1 Lime
1 tsp	Ground Cumin
	Salt & Black Pepper to Taste
1 lb	Boneless, skinless chicken breasts
1 Tbsp	Canola oil
1	Red Bell Pepper, sliced
1	Green Bell Pepper, sliced
2	Onions, sliced
8	Small Flour Tortillas, warmed
	Guacamole
	Salsa
1 cup	Shredded Jack or Cheddar Cheese

 

 

1. Combine the OJ, chipotle, lime juice, cumin, 1 tsp salt & 1 tsp pepper in a sealable plastic bag. Add the chicken and marinate in the fridge for an hour.
   
2. Preheat a grill or stovetop grill pan until hot. Remove the chicken from the marinade & discard what's left in the bag. Grill the chicken for 4-5 minutes per side, until lightly charred and cooked all the way through. Let rest for 5 minutes before slicing
   
3. While the chicken cooks, heat the oil in a large cast-iron skillet over high heat. Cook the bell peppers & onions until charred & caramelized on the outside, about 10 minutes. Season with salt & pepper.
   
4. Slice the chicken into thin pieces. For a dramatic presentation, place the chicken on top of the hot peppers in the skillet and bring the skillet sizzling to the table. Serve with warm tortillas, guacamole, salsa & cheese.
   

White Bean-Chicken Chili

Betty Crocker's Fix-it-Fast Family Favorites: Pg 304

Serves 6

 
 

2 Tbsp	Margarine, Butter or Spread
1	Large Onion, Coarsely Chopped
2 cloves	Garlic, Finely Chopped
3 cups	Cubed Cooked Chicken Breast
½ tsp	Ground Cumin
2 cans	Diced Tomatoes & Green Chilies
1 can	Great Northern Beans, Rinsed & Drained
	Sour Cream, if desired

 

 

1. Melt margarine in Dutch oven over medium-high heat. Cook onion & Garlic in margarine, stirring occasionally, until onion is tender.
   
2. Stir in remaining ingredients except sour cream. Heat to boiling; Reduce heat to low. Simmer uncovered 2-3 minutes, stirring occasionally, until hot. Top each serving with sour cream.