Friday, February 28, 2014

Enchilada Casserole

This easy take on enchiladas makes a fantastic weeknight meal.  You could substitute the ground beef for ground turkey breast, shredded chicken or shrimp.

1 pound ground sirloin
1 cup chopped onion
1 tablespoon olive oil
1 tablespoon minced garlic
1 1/2 tablespoons all-purpose flour
1 cup fat-free, lower-sodium beef broth
2 tablespoons The Delicious Dietitian Southwest Spice Blend
1 (8-ounce) can no-salt-added tomato sauce
4 (8-inch) whole-wheat flour tortillas
1/3 cup (1 1/2 ounces) shredded Monterey Jack cheese with jalapeño peppers
Chopped green onion

Preheat oven to 400°.  Heat a large nonstick skillet over medium-high heat. Add beef and onion to pan; cook 6 minutes, stirring to crumble.  
Heat olive oil in a medium saucepan over medium-high heat. Add garlic; sauté 1 minute. Sprinkle with flour; cook 30 seconds, stirring constantly. Add broth, Southwest Spice Blend, and tomato sauce to pan. Bring to a boil; cook 2 minutes, stirring occasionally. Add 1 1/2 cups tomato mixture to beef and onions; reserve 1/2 cup tomato mixture.

Place 1 tortilla in a 9-inch pie plate. Top with 1 cup beef mixture. Repeat layers, ending with tortilla. Spread reserved tomato mixture over tortilla. Top with cheese. Bake at 400° for 10 minutes or until cheese melts.  Top with green onion.  Cool slightly. Cut into 4 wedges.

Thursday, February 13, 2014

Chocolate Fondue with Strawberries

1 container fresh strawberries 
1/2 cup unsweetened natural cocoa powder
1/4 cup Splenda or Stevia 
1/2 cup nonfat evaporated milk 
1 teaspoon vanilla extract 
2 ounces dark chocolate, finely chopped 

In a medium saucepan whisk together the cocoa powder and Splenda/Stevia. Gradually pour in the evaporated milk and whisk well to make a paste. Place the saucepan over a low heat and cook, stirring constantly, until simmering. Remove from the heat and whisk in the vanilla and chocolate and stir until the chocolate is melted. The mixture will thicken as it cools slightly. Transfer chocolate to a heat stable bowl(or fondue bowl), and keep warm. Dip strawberries in fondue and serve immediately. 

Monday, February 3, 2014

Italian Sloppy Joes

This grown up version of the Sloppy Joe is a quick weeknight dinner that everyone in the family will love.  Use lean ground beef or ground turkey and a whole wheat bun for a dose of low fat protein and whole grains.  Add a green salad and you have a great meal in about 20 minutes.  Perfect for those nights when you need something on the table fast!


Italian Sloppy Joes
3/4 cup chopped onion
1/2 cup chopped green bell pepper
3/4 pound ground round (or ground turkey)
2 cups no-salt-added tomato sauce
2 tablespoons tomato paste
1 tablespoon prepared mustard
1 teaspoon chili powder
2 teaspoons Worcestershire sauce
2 teaspoons The Delicious Dietitian Italian Spice Blend
1/2 teaspoon sugar
1/8 teaspoon black pepper
12 whole wheat rolls, split


Heat a large nonstick skillet over medium heat. Add first 3 ingredients; cook until beef is browned, stirring to crumble. Stir in tomato sauce and next 8 ingredients (tomato sauce through black pepper); reduce heat to medium-low. Cover and cook 15 minutes, stirring occasionally. Spoon 1/4 cup beef mixture over bottom half of each bun. Cover with top halves.