Category Archives: Main Dish

Mexican Bean and Rice Casserole

SERVINGS | 6 – 8
SOURCE: unknown

1 15oz can whole kernel corn, drained
1 15oz can black beans, rinsed and drained
1 10oz can diced tomatoes with green chiles
1 8oz container plain fat-free yogurt, or 1 cup fat-free sour cream
1 cup (8 oz) salsa
8 oz Cheddar cheese, shredded
2 cups cooked brown rice (1 cup uncooked + 2 cups water)

Cook brown rice according to package directions.

Heat oven to 350 degrees. Mix all ingredients together and pour into 9×13 baking dish. Bake 45 minutes. Let sit 10-15 minutes before serving.

Chicken Veggie Rice

SOURCE: unknown

1 pound boneless skinless chicken breast, cubed
1 medium onion, chopped
2 large carrots, peeled and sliced
2 cloves garlic, minced
2 tablespoons low-fat margarine
1 tablespoon cornstarch
2 tablespoons lemon juice
1 can chicken broth (14.5 oz)
1/2 teaspoon salt
1 1/2 cup instant rice, uncooked
1 cup frozen peas

Cook chicken, onions, carrots and garlic in large skillet with butter 5-7 minutes, until chicken no longer pink.

Combine cornstarch, lemon juice, broth, salt in bowl, pour over chicken and vegetables. Stir, then bring to boil and boil 2 minutes until thickened.

Add rice and peas and stir thoroughly. Remove from heat and cover. Let stand 5-10 minutes, until rice is cooked.

Pizza Fondue

SOURCE: who knows – my family’s been making this for decades

1 can pizza sauce
8 oz cheddar cheese, shredded
8 oz mozzerella cheese, shredded
1 tablespoon Italian seasoning
1 tablespoon cornstarch
1 loaf french bread, cut into bite-sized cubes

Pour pizza sauce, cheese, cornstarch and seasoning into a fondue pot. Turn the pot on low and stir often until the cheese melts.

In the meantime, toast the bread cubes under the broiler just until lightly browned.

When the cheese is melted, dip toasted bread cubes in fondue.

Meat(less) Loaf

SOURCE: from the back of a “The Turkey Store” package; modified

1 pkg veggie crumbles ground meat substitute
1 cup chopped onion (fresh) or 1/2 cup dried chopped onion
3 cloves garlic, minced
1/2 cup bread crumbs
1 egg or 1/4 cup egg substitute
3/4 cup catsup
2 teaspoons Worcestershire sauce
1/4 teaspoon salt
1/2 teaspoon ground pepper

Heat oven to 350 degrees.

Stir together veggie crumbles, egg, 1/4 cup catsup, bread crumbs, Worcestershire sauce, salt and pepper, onion and garlic in bowl. Mix well.

Pack into 8×4 loaf pan. Spread remaining 1/2 cup catsup on the top.

Bake for 50-55 minutes. Let stand at room temperature about 5 minutes before slicing.

Salmon Shortcake

SOURCE: Unknown

1 can salmon (small size), drained
1 can cream of mushroom soup
1 small can peas and carrots, drained
1 small can of sliced mushrooms, drained
Easily shredded bread product (toast, biscuits, whatever)

Mix salmon, soup, and peas and carrots in small saucepan. Cook over medium heat, stirring occasionally, until heated through.

Serve over crumbled biscuits or toast.

Salmon Patties

SOURCE: My own recipe

2 6-oz cans salmon, drained
1/4 cup bread crumbs
1/4 cup fatfree egg substitute
2 Tbsp chopped dried onion, or equivalent minced fresh onion
1 tsp Italian seasoning
2 cloves garlic, minced
1 Tbsp fat free Romano cheese
1/4 tsp salt
1/8 tsp pepper

Mix all ingredients together thoroughly. Form into 4 patties.

Spritz a frying pan with non-fat spray. Cook patties until slightly browned, and until completely cooked.

Serve with brown rice or whole wheat pasta

Paprika Chicken

SOURCE: Unknown

1 pound boneless, skinless chicken, cubed
1 medium onion, chopped
3 cloves garlic, minced
1 Tbsp paprika
1 tsp dried basil
1/2 tsp salt
1/8 tsp cayenne pepper
1 8oz can tomato sauce
1 Tbsp cornstarch
2 Tbsp cold water
1/4 cup fatfree sour cream or fatfree yogurt

Mix chicken, onion, garlic, paprika, basil, salt and cayenne in 2 quart microwavable casserole. Cover and microwave on High 8 – 10 minutes, stirring midway.

Stir in tomato sauce, cornstarch, and cold water. Cook an additional 5-7 minutes covered on High.

Stir in sour cream or yogurt.

Serve over whole wheat pasta

Smoked Gouda and Mushroom Lasagna

SOURCE: Modified slightly from original:Regina’s Vegetarian Table

6 lasagna noodles
1 pound mixed variety mushrooms, cleaned and chopped
1 small bunch green onions, chopped
2 tablespoons butter (Brummel & Brown)
1 teaspoon Italian seasoning
2 tablespoons white wine vinegar (or rice vinegar)
1/3 cup vegetable stock
1 cup fat-free evaporated milk
8 ounces smoked Gouda, grated
1 tablespoon grated Romano

Heat oven to 400 degrees F. Cook lasagna noodles until tender. Drain, rinse, and set aside.

Sauté vegetables in butter and a little water until tender. Add herbs
and continue to cook for another minute or so. Add vinegar and vegetable stock and cook for 1 minute. Add milk and continue to cook until sauce begins to thicken. Do not overcook as moisture is needed for the lasagna.

Spray a 9×13 baking pan with non-stick spray. Place 3 noodles in the pan and top with 1/2 the mushroom mixture, followed by 1/2 the Gouda. Repeat with remaining noodles and Gouda. Top with Romano.

Bake for 25 minutes until heated through. Serve hot.