Category: Poultry

Enchilada Bake

by My Team My Health, posted in Poultry, Recipes, Uncategorized

enchilada bake

Enchilada Bake

Makes 3 servings

Per serving
1 Lean protein
1 1/3 vegetable servings
3 condiments

Ingredients:
10 sprays non-stick pan spray
1/2 cup green spring onion, finely chopped
6 ounces shredded cooked chicken breast
1 can (4.5 oz) Old El Paso™ chopped green chiles
2 teaspoons chili powder
¼ cup Old El Paso™ enchilada sauce (from 19-oz can)
One cup canned low sodium diced tomatoes
1/2 cup shredded low fat sharp Cheddar cheese (2 oz)
1 cup shredded low fat pepper Jack cheese (4 oz)
3/4 cup plain low fat greek yogurt
4 ½ ounces Sliced avocado
½ cup Fresh cilantro

1. Heat oven to 350°F. Spray 8-inch square (2-quart) or 13×9-inch (3-quart) ceramic or broiler-proof baking dish with 5 sprays cooking spray.
2. Heat 10- or 12-inch skillet over medium-high heat. Add 5 sprays pan spray and onion; cook 5 minutes or until onion is soft.
3. Reduce heat to low. Add chicken, green chiles, chili powder, tomatoes and ¼ cup of the enchilada sauce; stir to combine. Remove from heat.
4. Stir in Cheddar cheese. Transfer chicken mixture to baking dish. Top evenly with pepper Jack cheese.
5. Bake 10 to 15 minutes.
6. Turn oven control to broil. Place baking dish about 5 inches from broiler; broil 1 to 2 minutes or until cheese is golden and bubbly. Remove from broiler. Top with avocado and cilantro.
7. Serve immediately.

Mushroom and Egg Bake

by My Team My Health, posted in Poultry, Recipes, Uncategorized

baked-eggs-mushrooms-6-kalynskitchen

Mushroom and Egg Bake

slightly adapted  from Kaylin’s Kitchen

Makes 2 servings

Per serving

2 ounces of protein

3 vegetables

2 condiments

Ingredients:

1 lb. brown Crimini (Baby Bella) mushrooms, washed and thickly sliced

10 sprays pan spray – no fats added with eggs

salt and fresh ground black pepper to taste

4 eggs

2-3 tsp. freshly grated Parmesan

2-3 tsp finely chopped parsley for garnish (optional)

 Equipment:

I baked my eggs in individual oven-proof baking dishes, but if you don’t have any dishes like this you can use a regular casserole dish and bake all the mushrooms and eggs in one dish.

Instructions:

Preheat oven or toaster oven to 400F/200C.  Spray 2 individual baking dishes or a flat casserole dish with non-stick spray.

Wash mushrooms and spin dry or dry with paper towels.  Slice mushrooms into slices about 1/2 inch thick.  Heat spray in a large frying pan over high heat and saute mushrooms until they have released all their liquid and the liquid has evaporated, about 6-8 minutes.  Season mushrooms with a little salt and fresh ground black pepper and quickly transfer to baking dishes.

Break two eggs over the mushrooms in each individual dish (or four eggs over all the mushrooms in a casserole dish.)  Season eggs with a little salt and fresh ground black pepper to taste and sprinkle a little Parmesan over them.

Lean and Green Omlette

by My Team My Health, posted in Poultry, Recipes, Uncategorized

Lean and Green Omlette

omlette

One Serving:

Full Lean and Green / 1 Healthy Fat

 

Ingredients

  • 1 cup EggBeaters® Original egg substitute
  • 3 cups (1 small bunch) fresh spinach, chopped
  • 2 cups (18 medium) mushrooms, sliced
  • 1/3 cup shredded moderate-fat cheese such as shredded part-skim mozzarella (moderate-fat cheese = 3-6 g of fat per 1-oz or ¼-cup, shredded serving)
  • ¼ cup (2 medium) cherry tomatoes, diced
  • 1/3 cup Morningstar Farms® Meal Starters™ Sausage Style Recipe Crumbles™
  • ½ cup (6 medium) black olives, sliced
  • ½ tsp Mrs. Dash® seasoning (any flavor)
  • Non-stick cooking spray
  • Dash of salt and/or pepper (optional)

Direction

Spray pan with non-stick cooking spray for up to 10 seconds. Over medium heat, add mushrooms, spinach, olives, tomatoes*, and sausage crumbles. (*Tomatoes can also be served raw as an omelet topper.) Cook and stir until mushrooms are fairly soft, about 4 minutes. Sprinkle Mrs. Dash® seasoning over vegetable mixture. Stir mixture to evenly coat with seasoning. Pour EggBeaters® over sautéed vegetables and reduce heat to medium. While omelet cooks, lift edge of egg mixture to allow the uncooked egg to flow underneath. When most of the egg is cooked, sprinkle cheese over top. Allow cheese to melt slightly, then fold in half and serve. Salt and pepper to taste if desired.