minced garlic

Name: Chicken and Spanish Rice
Prep time: 15 min
Cook time: 30 min
Yield: 5
Ingredients: 1 cup chopped onion; 3/4 cup green bell pepper, rinsed, seeded, and cubed; 2 teaspoons vegetable oil; 1 can (8 oz) tomato sauce (see tip below); 1 teaspoon chopped parsley; 1/2 teaspoon ground black pepper; 1 1/4 teaspoon minced garlic; 5 cups cooked brown rice (cooked in unsalted water); 3 1/2 cups cooked boneless, skinless chicken breast, diced

Chicken and Spanish Rice

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Chicken and Spanish Rice

Course

Main Dish

Cuisine

American

Prep Time

15 minutes

Cook Time

30 minutes

Servings

Ingredients

1 cup chopped onion
3/4 cup green bell pepper, rinsed, seeded, and cubed
2 teaspoons vegetable oil
1 can (8 oz) tomato sauce (see tip below)
1 teaspoon chopped parsley
1/2 teaspoon ground black pepper
1 1/4 teaspoon minced garlic
5 cups cooked brown rice (cooked in unsalted water)
3 1/2 cups cooked boneless, skinless chicken breast, diced

Course

Main Dish

Cuisine

American

Prep Time

15 minutes

Cook Time

30 minutes

Servings

Ingredients

1 cup chopped onion
3/4 cup green bell pepper, rinsed, seeded, and cubed
2 teaspoons vegetable oil
1 can (8 oz) tomato sauce (see tip below)
1 teaspoon chopped parsley
1/2 teaspoon ground black pepper
1 1/4 teaspoon minced garlic
5 cups cooked brown rice (cooked in unsalted water)
3 1/2 cups cooked boneless, skinless chicken breast, diced

Instructions

In a large skillet, sauté the onion and green pepper in oil for 5 minutes on medium heat.
Add tomato sauce and spices. Heat through.
Add cooked rice and chicken. Heat through, and serve.

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Posted in Dinner, Recipes, Under 500 Calories

Italian Sausage Frittata

By: American Diabetes Association

Italian Sausage Frittata

Cuisine

American

Prep Time

10 minutes

Cook Time

15 minutes

Servings

Ingredients

1/4 lb italian turkey sausage
2 teaspoon olive oil
1/2 lb. russet or baking potatoes, cut into 1/2-inch cubes (about 1 1/2 cups)
2 cups sliced onion
2 cups washed, ready-to-eat spinach
2 cups sliced baby bella mushrooms
2 teaspoon minced garlic
2 large eggs
5 large egg whites
1/4 cup nonfat milk
1/2 cup fresh basil
1/4 teaspoon freshly ground black pepper

Cuisine

American

Prep Time

10 minutes

Cook Time

15 minutes

Servings

Ingredients

1/4 lb italian turkey sausage
2 teaspoon olive oil
1/2 lb. russet or baking potatoes, cut into 1/2-inch cubes (about 1 1/2 cups)
2 cups sliced onion
2 cups washed, ready-to-eat spinach
2 cups sliced baby bella mushrooms
2 teaspoon minced garlic
2 large eggs
5 large egg whites
1/4 cup nonfat milk
1/2 cup fresh basil
1/4 teaspoon freshly ground black pepper

Instructions

Preheat the broiler. Cut the sausage into 1/2-inch slices.
Heat the oil in a medium, ovenproof, nonstick skillet over medium-high heat. Add the potatoes and sauté 3 minutes. Add the sausage, onion, and spinach and sauté 3 minutes, stirring several times. Add the mushrooms and garlic. Continue to cook 1 to 2 minutes.
Meanwhile, whish the whole eggs, egg whites, and milk together. Tear the basil into small pieces and add to the egg mixture along with the black pepper.
Pour egg mixture into the skillet and gently stir vegetables to make sure the egg mixture spreads throughout the pan. Press the sausage and vegetables into the egg mixture. Turn the heat to low and cook 10 minutes. Frittata will be mostly cooked through.
Place the frittata under the broiler for 1 to 2 minutes to brown. Watch to make sure the top doesn’t brown too much.
To serve, loosen frittata around edges, cut in half, and slip each half onto an individual plate.

Recipe Notes

See more at: http://www.diabetes.org/mfa-recipes/recipes/2015-10-italian-sausage-frittata.html#sthash.duyn5eMm.dpuf

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Posted in Breakfast, Recipes

Crab Cakes

By
Stephanie Kinturi

Crab Cakes

Cuisine

Seafood

Servings

Ingredients

6 Tbsp olive oil
1/2 cup canned water chestnuts chopped
1/3 cup red bell peppers chopped
1/2 tsp salt
1/4 tsp fresh ground black pepper
1 cup green onions
1 Tbsp minced garlic
1 Tbsp Cajun seasoning
3 large eggs
2 tsp Dijon mustard
1 1/2 cups bread crumbs
1 cup Parmesan cheese grated
1 pound real or imitation crab meat
2/3 cup flour
1/4 cup water
1/2 cup Black bean and corn salsa (optional)

Cuisine

Seafood

Servings

Ingredients

6 Tbsp olive oil
1/2 cup canned water chestnuts chopped
1/3 cup red bell peppers chopped
1/2 tsp salt
1/4 tsp fresh ground black pepper
1 cup green onions
1 Tbsp minced garlic
1 Tbsp Cajun seasoning
3 large eggs
2 tsp Dijon mustard
1 1/2 cups bread crumbs
1 cup Parmesan cheese grated
1 pound real or imitation crab meat
2/3 cup flour
1/4 cup water
1/2 cup Black bean and corn salsa (optional)

Instructions

Heat 3 Tbsps of the oil over high heat. Sauté onions, bell peppers, salt and fresh ground black pepper for about a minute.
Add green onions, garlic, water chestnuts, Cajun seasoning and cook for another minute. Remove and put in a bowl. Cool mixture for a few minutes.
Stir in 2 eggs, Dijon mustard, 1/4 cup of bread crumbs and Parmesan cheese. Then add crab meat.
Gently mix the mixture and form into crab cakes. First dip both sides in flour, then in egg wash (egg and 1/4 cup water whisked together).
Coat in bread crumbs and fry approx 2 minutes on each side over medium heat.
Serve topped with black bean and corn salsa.

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Posted in Lunch, Recipes