Meat Dishes

This is tasty and low fat alternative to everyone’s favorite Italian beef recipe!  For those of you who still love your red meat, just substitute your favorite beef roast for the chicken.

Cooking Method: Crockpot

Prep Time: 10 minutes

Cooking Time: 6-8 hours

Ingredients

1 pound frozen boneless skinless chicken breasts

1 jar whole or sliced peppercinis (approx. 12 oz.)

1 packet of Italian dressing mix

1 cup peppercini juice or low fat/sodium chicken broth

Preparation Instructions

Put frozen chicken in the bottom of the crockpot.  Sprinkle Italian dressing mix over chicken, and add the desired amount of whole or sliced peppercinis (The more you add, the spicier it will be!).  Next, pour in 1 cup peppercini juice or low fat/sodium chicken broth, dependent on how much spice you want.  Cover and cook on low for approximately 8 hours (less time is required if using thawed chicken).  Cook until tender and shred with a fork.  Serve on your favorite hoagie or bun…enjoy!!!

This is a classic with a few healthy changes.

Cooking Method: Crockpot
Prep Time: 10 minutes
Cooking Time: 7 hrs

Ingredients

1 pound frozen boneless skinless chicken breasts
1 can fat free cream of mushroom soup
16 oz. container fat free sour cream
1 envelope dry onion soup mix
salt and pepper to taste

Preparation Instructions

Put frozen chicken in bottom of crockpot. Mix soup, sour cream, onion soup mix in a separate bowl and then pour over chicken. Cook on low for 7 hours.

Makes 6 servings. (serve it over rice or noodles, but be sure
to add those points)

4 points 6 Servings

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This is a classic with a few healthy changes.

Cooking Method: Stove-top
Prep Time: 10 minutes
Cooking Time: 20 minutes

Ingredients

16     oz. dry egg noodles
1/2    lb. 90% fat free hamburger
1       medium onion, chopped
2       cans 98% fat free cream of mushroom soup
1       tsp. worcestershire sauce
1       cup fat free sour cream
salt and pepper to taste

Preparation Instructions

Cook the egg noodles according to the package directions.  Drain and return to pan.  Cook hamburger meat in a skillet about 5 to 10 minutes, until browned. Drain out all fat and return to skillet.  Reduce the heat to low, and add the onion to the skillet; sauté until soft. Stir in the mushroom soup, Worcestershire sauce, salt, and pepper; simmer until cooked all the way through. Add sour cream. Remove from heat and serve over cooked noodles. Enjoy!

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There are several chicken parmesan recipes out there, but this one is our favorite. It has all of the rich flavors of restaurant recipes, but with half the fat. One taste and your hooked. Enjoy!

Cooking Method: Oven
Prep Time: 5 minutes
Cooking Time: 30 minutes

Ingredients

4       Boneless Skinless Chicken Breasts
1/2    cup shredded skim mozzarella cheese
1/4    cup reduced fat parmesan cheese
2       tbsp. Italian-style dried breadcrumbs
1/2    tsp. Italian seasoning
1       cup spaghetti sauce

Preparation Instructions

Preheat oven to 400F.

In a plastic bag, combine parmesan cheese, italian seasoning and bread crumbs. Shake chicken in mixuture until each piece is well coated on all sides. (If you have trouble getting the mixture to stick, you can dip the chicken in egg whites first).  Place chicken into a greased (we prefer pam) shallow baking dish.

Bake chicken uncovered for 10 minutes. Turn chicken and bake an additional 10 minutes.
Pour sauce over chicken and sprinkle mozzarella cheese on top. Reduce heat to 350F and cook an additional 10 minutes.

Cheese should be melted. Juice from chicken should run clear. Enjoy!

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This is essentially the same recipe as our portabella fajitas, but with a meaty twist. Enjoy!

Cooking Method: Skillet
Prep Time: 10 minutes
Cooking Time: 15 minutes

Ingredients

2    large green peppers sliced
1    large red pepper sliced
1    large yellow pepper sliced
1    large onion sliced
1    tsp. olive oil
2    cooked boneless skinless chicken breasts
1    packet fajita seasoning
fat free tortillas
lite sour cream (optional)

Preparation Instructions

Place olive oil, sliced peppers, and onion in skillet. Sautee over medium heat until onion is carmelized and peppers are softened. If the skillet becomes dry, add a few tsp. of water.

Shred the cooked chicken and add it to the skillet. Cook on medium until heated, about 5 minutes.

Add fajita mix to the skillet. Add water as directed. Do not make mixture soupy, just enough to mix with the fajita powder. Turn down heat and let simmer for 5 minutes.  Place fajita mixture on tortilla. Add sour cream for added flavor. Enjoy!

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Not your classic chicken recipe. Give it a try for something different.

Cooking Method: Skillet
Prep Time: 5 minutes
Cooking Time: 30 minutes

Ingredients

Preparation Instructions

In a a skillet, sautee mushrooms and onion in olive oil.  Add chicken and cook 10-12 minutes, turning frequently to keep from burning. Stir mixture occasionally.  In a small bowl, combine mustard and yogurt.  Pour mixture into chicken and cook until heated throughout. Enjoy!

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This is a great way to cook lamb. It leaves the meat very tender.

Cooking Method: Skillet
Prep Time: 25 minutes
Cooking Time: 10 minutes

Ingredients

1      leg of lamb, boned
2      medium onions, sliced
1      tbsp. salt
2      tbsp. dried oregano
1/4   cup olive oil
1/4   cup red wine

Preparation Instructions

Remove fat from the meat. Cut meat into one inch cubes. Use only the solid meat.

Place meat and onions in a large bowl. Blend together remaining ingredients and pour over meat. Mix to coat meat with marinade. Refrigerate overnight or 4-5 hours.

Separate onion and meat. Place meat in skillet and cook for 5-10 minutes, sautee onions separately. Meat should be slightly pink inside.

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The turkey sausage in this recipes gives just the right flavor your looking for in lasagna.

Cooking Method: Oven
Cooking Time: 55 minutes

Ingredients

Preparation Instructions

Heat oven to 350°F. In 3-qt. saucepan over medium-high heat, brown mean; drain. Add spaghetti sauce, spinach and water; simmer about 10 minutes. Meanwhile, in medium bowl, stir together ricotta cheese, one-half mozarella cheese, Parmasan cheese, eggs, parsley, salt and pepper. Pour about 1 cup sauce on bottom of 13×9-inch baking dish. Arrange 3 uncooked pasta pieces lengthwise over sauce; cover with 1 cup sauce. Spread one-half cheese filling over sauce. Repeat layers of lasagna, sauce and cheese filling. Top with layer of lasagna and remaining sauce; sprinkle with mozzarella cheese. Cover with foil. Bake 45 minutes. Remove foil; bake additional 10 minutes or until hot and bubbly. Let stand 10 minutes before cutting. Makes 12 servings.

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This is a great, quick way to cook chuck roast.

Cooking Method: Skillet
Prep Time: 15 minutes
Cooking Time: 10 minute

Ingredients

Preparation Instructions

Cut and trim meat of fat. Cut into 1 inch cubes

Combine onion slices, soy sauce, garlic, and olive oil in a large boil. Combine meat cubes and coat meat with marinade. Marinade overnight.

Separate onion and meat. Place meat in skillet and cook for 5-10 minutes, sautee onions separately. Meat should be slightly pink inside. Can be served with brown rice.

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This is a quick and easy way to make cod. The recipe leaves fish flaky and fresh.

Cooking Method: Microwave
Prep Time: 10 minutes
Cooking Time: 6-8 minutes

Ingredients

spray butter
1 tsp. lemon juice
1  pound cod fillets, thawed
1  tsp. lemon pepper
Paprika

Preparation Instructions

Arrange cod fillets in a 10 X 6 X 13/4 inch baking dish, spraying each side of the fillet with spray butter.   Sprinkle lemon juice over cod pieces. Then, sprinkle lemon pepper and a dash of paprika for taste. Cover with plastic wrap.   Microwave on HIGH for 6 to 8 minutes or until fish flakes easily with fork.  

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