My goal for this extra good week, was 3 new recipes. Here's the first one.
Mini Lasagna Shells
Boil until still firm, but mostly cooked through
1 box whole-wheat Jumbo noodle shells
Brown in pan
~1/2 package of lean ground beef
1 tblsp onion flakes
1/2 tblsp minced garlic
Drain shells. Spray the pan lightly
Fill shells until full in this order and place tightly into pan to keep them standing upright.
~1tblsp light marinara sauce
sprinkle fat free mozarella cheese
spoonful cooked beef
top with cottage cheese
spoonful marinara
top with more mozarella cheese
Lightly spritz the tops with olive oil spray, sprinkle with a garlic salt and black pepper and bake at 400 about 10-15 mins.
Nutrition Facts: 1 shell has Protein:8.4g, Carbs: 10.3g, Fat 2.1g, and Calories: 95.9
2 Shells makes for a great snack, 3 for bigger meal.
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Chicken and Dumplings
To start, I just have to forewarn, this looks nothing like the good old fashion chicken and dumplings my grandma makes. I thought it was a huge flop until I tasted it.. actually's very tasty.
First you're going to boil a broth, made of:
3 chicken bouillon cubes
3 cups of water
Pinch of: Poultry seasoning
Dried thyme
Black pepper
Garlic Salt
1/2 of a large onion chopped
and 2 large chicken breasts cut into 4 pieces
Boil for about 20 minutes on medium high, covered. While this is cooking, make your dumplings. In a mixing bowl, stir:
1 cup whole wheat instant pancake mix (I found Insta-Bake Whole Wheat by Hodgson Mill. Careful, a lot of the wheat brands, like Aunt Jamima aren't actually whole wheat and aren't any better than Bisquick. I used to use Fiber One brand which is a pretty good alternative. It's smoother and less 'grainy' looking but it's kind of woody tasting)
1 tblsp white flour
1/2 cup skim milk
1/2 tsp dried parsley flakes
1/4 tsp garlic salt
Pinch of black pepper
Stir and make into about 6 balls. Once chicken is cooked through. Remove chicken from broth. Add whatever vegetables you like. I used:
1/2 cup chopped carrots
3 stalks chopped celery
Chop chicken breasts into smaller bite-sized pieces and add back into broth mixture. Turn down stove to a slower boil about medium heat. Drop the dumplings into the top of the mixture and boil with a slow bubble for about 10 minutes until they are firm and cooked through. Divide into 6 portions and eat!
Nutrition Facts: 1/6th of pot has Protein: 22.6 g, Carbs: 20.5 g, Fat: 2.8 g, and Calories: 201.9
Pretty loaded with salt, though, so make sure you drink lots of water before and after!
Still waiting....
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