Beef Roasted Grilled And Hamburgers Biology Essay

Published:

Saute the beef slices for 5 minutes in oil using a deep skillet over medium high heat, until browned. Stir in onion, garlic and ginger for 5 minutes. Stir in green bell pepper, carrot and beef broth. Simmer for 10 - 15 minutes over low heat.

In a medium bowl, stir in corn flour, sugar and soy sauce until smooth. Add this to the beef composition, stirring constantly, and simmer to desired thickness. Add salt and pepper to taste. TOP

Beef Teriyaki

Ready in: 45 Min. Nutritional Info per Serve: Calories: 234 | Total Fat: 5 g | Cholesterol: 35 mg Recipe Yield - 6 servings

Ingredients and directions:

1 pound boneless beef sirloin steak (3/4 inch thick)

2 cups water

1 1/2 cups uncooked white rice

2 tablespoons cornstarch

1 (14 ounce) can beef broth

2 tablespoons soy sauce

1 tablespoon packed brown sugar

1/4 teaspoon garlic powder

4 cups fresh broccoli florets

Simmer the rice for 20 minutes over reduced heat in a medium saucepan.

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Slice the beef sirloin steak into thin strips. Mix thoroughly the cornstarch, broth, soy sauce, sugar and garlic powder, in a deep bowl.

Saute the beef in a large skillet over medium heat until browned. Add the broccoli and cornstarch composition and cook until mixture thickens, stirring well. Serve over the cooked rice. TOP

Beef Kushiyaki

Ready in: 55 Min. Nutritional Info per Serve: Calories: 122 | Total Fat: 4 g | Cholesterol: 24 mg Recipe Yield - 8 servings

Ingredients and directions:

1 pound beef sirloin steak, cut paper-thin

2 1/2 tablespoons sweet wine

1/3 cup sugar

1/3 cup soy sauce

1/8 teaspoon monosodium glutamate

1 clove garlic, minced

3 green onions, cut into 2-inch slices

bamboo skewers (soaked in water)

Preheat the oven's broiler. Set the oven rack 6 in. from the heat.

In a large bowl combine the soy sauce, garlic, sweet wine, sugar, monosodium glutamate and mix until sugar is dissolved. Place the beef and green onions into the mixture. Set aside for 30 minutes.

Roll a slice of beef around a piece of onion; skewer the roll using 2 bamboo skewers, place about 1/2 in. apart. Repeat twice, placing 3 beef rolls onto the 2 skewers. Repeat until beef is rolled up.

Arrange skewers onto broiling pan and broil for 3 - 4 minutes per side or until browned. TOP

Beef Kabobs

Ready in: 55 Min. Nutritional Info per Serve: Calories: 299 | Total Fat: 22 g | Cholesterol: 91 mg Recipe Yield - 8 servings

Ingredients and directions:

2 pounds beef sirloin, cut into 1 inch cubes

1/4 cup ketchup

1/4 pound fresh mushrooms, stems removed

1/4 cup butter

1 tablespoon Worcestershire sauce

1/2 teaspoon paprika

1 teaspoon salt

1 clove garlic, minced

1/2 teaspoon ground black pepper

1 teaspoon dry mustard

1 dash hot sauce

1/4 cup finely chopped onion

2 cups tomato juice

1 large onion, quartered

1 large green bell pepper, cut into 1 inch pieces

1 pint cherry tomatoes

skewers

Preheat grill for medium heat. Oil the grill grate.

Mix the tomato juice, butter, onion, ketchup, mustard, salt, paprika, pepper, garlic, Worcestershire sauce, and hot sauce in a saucepan over low heat. Simmer for 30 minutes, remove from heat, and allow cooling.

String the sirloin cubes, mushrooms, cherry tomatoes, onion quarters, and green pepper pieces onto skewers. Sprinkle the kabobs with sauce.

Place the kabobs on the preheated grill. Grill for 10 minutes, turning kabobs occasionally and baste with sauce during the last 5 minutes. TOP

Beer Burgers

Ready in: 30 Min. Nutritional Info per Serve: Calories: 226 | Total Fat: 14 g | Cholesterol: 71 mg Recipe Yield - 4 servings

Ingredients and directions:

1 pound ground beef

1 small onion, finely chopped

1 tablespoon Worcestershire sauce

3 cloves garlic, minced

1/4 teaspoon ground black pepper

1 teaspoon salt

1/4 cup beer

Preheat grill for medium heat. Oil the grill grate.

Mix the ground beef, Worcestershire sauce, onion, garlic, salt and pepper to taste, in a deep large bowl. Stir in beer until absorbed the composition. Form into patties.

Cook on the preheated grill for 5 minutes per side. TOP

Easy Hamburgers

Ready in: 30 Min. Nutritional Info per Serve: Calories: 255 |Total Fat: 15 g |Cholesterol: 124 mg Recipe Yield - 4 servings

Ingredients and directions:

1 egg, beaten

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1/4 cup quick cooking oats

1 tablespoon dried onion flakes

1/2 teaspoon seasoning salt

1 dash ground black pepper

2 tablespoons ketchup

1 teaspoon dry onion soup mix

1 pound ground beef

Preheat the outdoor grill for high heat. In a large bowl combine the egg, ground beef, quick cooking oats, salt, pepper, ketchup, dry onion soup mix and dried onion flakes, stirring well until thoroughly combined. Form the mixture into 4 burger patties.

Place burger patties on grill, and cook for 5 minutes at 160 degrees F on each side. Serve with desired toppings. TOP

Chili Burgers

Ready in: 25 Min. Nutritional Info per Serve: Calories: 230 | Total Fat: 15 g | Cholesterol: 64 mg Recipe Yield - 8 servings

Ingredients and directions:

1/3 cup tomato-based chili sauce

1 1/2 pounds ground beef

1/2 pound Italian sausage

salt and pepper to taste

Preheat grill for high heat. Oil the grill grate. Mix the ground beef, Italian sausage, chili sauce, salt and pepper to taste, in a medium bowl. Form 8 patties.

Grill patties for 5 minutes per side until well done. Serve on buns with toppings. TOP

Burgers and Garlic

Ready in: 25 Min. Nutritional Info per Serve: Calories: 256| Total Fat: 15 g |Cholesterol: 103 mg Recipe Yield - 8 servings

Ingredients and directions:

2 pounds lean ground beef

3 large cloves garlic, minced

3 tablespoons evaporated milk

1 tablespoon steak seasoning

1 tablespoon Worcestershire sauce

1 1/2 cups chopped sweet onion

1 tablespoon mild curry powder

1 egg, lightly beaten

Preheat the outdoor grill for high heat. Mix the beef, Worcestershire sauce, evaporated milk, onion, egg, garlic, curry powder, and steak seasoning in a large bowl until thoroughly blended. Form 8 patties.

Grill the patties for 5 minutes per side, over indirect heat, until done. Serve on buns with toppings. TOP

Burgers and Worcestershire Sauce

Ready in: 59 Min. Nutritional Info per Serve: Calories: 252 | Total Fat: 16 g | Cholesterol: 74 mg Recipe Yield - 4 servings

Ingredients and directions:

1 pound lean ground beef

1 1/2 tablespoons ketchup

1 tablespoon prepared mustard

1 tablespoon Worcestershire sauce

1 tablespoon distilled white vinegar

1 small onion, grated

1/2 small green bell pepper, finely chopped

Preheat the outdoor grill for medium-high heat. Oil the grill grate. Mix the ground beef, Worcestershire sauce, mustard, ketchup, grated onion, bell pepper and vinegar in a deep large bowl. Form 4 patties.

Grill the burgers for 5 minutes per side. Serve on buns with toppings. TOP

Filet Mignon and Red Wine

Ready in: 25 Min., Nutritional Info per Serve: Calories: 299 | Total Fat: 26 g | Cholesterol: 81 mg Recipe Yield - 2 servings

Ingredients and directions:

2 (4 ounce) filet mignon steaks

1/2 teaspoon freshly ground black pepper to taste

1/4 cup dry red wine

1/4 cup balsamic vinegar

salt to taste

Rub each steak with ground pepper and salt. Cook the steaks for 1 minute on each side in a nonstick skillet over medium-high heat. Reduce heat to low. Add the red wine and balsamic vinegar and cook covered for 5 minutes on each side. Occasionally baste with sauce.

Arrange the steaks on plates, top with glaze and serve. TOP

Goulash

Ready in: 30 Min., Nutritional Info per Serve: Calories: 274 | Total Fat: 7 g | Cholesterol: 45 mg Recipe Yield - 6 servings

Ingredients and directions:

1 cup reduced-sodium beef broth

1 1/2 cups uncooked spiral pasta

1 pound boneless beef sirloin steak, cut into 1/8-inch-thick strips

1 (14.5 ounce) can diced tomatoes, not drained

1 1/2 teaspoons red wine vinegar or cider vinegar

1 tablespoon canola oil

1 1/2 cups water

1 medium onion, chopped

1 medium green pepper, chopped

1/4 cup cold water

1 teaspoon sugar

1/2 teaspoon salt

1/4 teaspoon caraway seeds

1/4 teaspoon pepper

2 tablespoons all-purpose flour

1 teaspoon paprika

Cook pasta according to package directions. Saute the beef in oil for 5 minutes using a nonstick skillet. Stir in green pepper and onion for 2 minutes then add the water, vinegar, broth, seasonings and tomatoes. Bring the mixture to boil.

Simmer covered for 15 minutes over reduced heat. Mix the cold water and flour in a medium bowl, until smooth. Add to skillet. Bring to boil, cook and stir for 2 minutes (until thickened). Drain pasta, stir into beef mixture. TOP

London Broil

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Ready in: 55 Min., Nutritional Info per Serve: Calories: 228 | Total Fat: 16 g | Cholesterol: 47 mg Recipe Yield - 6 servings

Ingredients and directions:

1 pound beef flank steak

2 tablespoons butter, softened

1 tablespoon coarsely ground black pepper

2 tablespoons olive oil, divided

1 teaspoon onion powder

1 teaspoon garlic salt

3 tablespoons crumbled blue cheese

1/4 teaspoon ground cayenne pepper

Preheat the grill for medium heat. Oil the grill grate. Mix the butter and blue cheese in a medium bowl and set aside. In a large bowl, mix the onion powder, garlic salt, cayenne pepper, and black pepper. Sprinkle the steak with olive oil and coat both sides of the meat with the spice composition, pressing it with a spatula.

Arrange the meat on grill and cook it for 10 - 15 minutes per side, or to desired doneness. Remove from grill, and slice into thin strips. Top with blue cheese mixture and serve. TOP

New York Strip Steak and Mushrooms

Ready in: 30 Min., Nutritional Info per Serve: Calories: 253 | Total Fat: 16 g | Cholesterol: 66 mg Recipe Yield - 4 servings

Ingredients and directions:

1 (8 ounce) package sliced fresh mushrooms

1 tablespoon vegetable oil

1 teaspoon ground black pepper

1/2 teaspoon dried thyme

1/2 teaspoon onion powder

1/2 teaspoon garlic powder

2 teaspoons paprika

2 tablespoons butter

2 tablespoons red wine

1 teaspoon salt

1/4 cup minced shallot

salt and pepper to taste

1 pound New York strip steaks, cut 3/4 inch thick

Mix the paprika, salt, pepper, garlic powder, onion powder and thyme in a medium bowl. Sprinkle onto each side of the steaks then set aside.

Saute the shallots in melted butter in a skillet over medium-high heat, for 1 - 2 minutes. Stir in mushrooms, and cook for 3 minutes or until tender. Add the red wine, and cook until most of the liquid has evaporated. Remove from the heat and keep warm.

In a separate skillet over medium heat fry the steaks in oil for 6 minutes per side. Arrange the steaks on plates top with mushrooms mixture and serve. TOP

Pepper Steak and Water Chestnuts

Ready in: 30 Min., Nutritional Info per Serve: Calories: 198 | Total Fat: 10 g | Cholesterol: 30 mg Recipe Yield - 6 servings

Ingredients and directions:

1 pound boneless beef sirloin steak

2 tablespoons cooking oil

3 large green bell peppers, thinly sliced

1 garlic clove, minced

3/4 cup hot water

1/4 cup soy sauce

1 (8 ounce) can sliced water chestnuts, drained

2 large onions, thinly sliced

1 teaspoon ground ginger

3/4 teaspoon beef bouillon granules

1 teaspoon salt

1 tablespoon cornstarch

1/2 teaspoon pepper

1/2 teaspoon sugar

1/4 cup water

Slice the steak into strips (2-in. x 1/8-in). Brown the steak in oil, in a large skillet. Stir in garlic, ginger, salt and pepper for 1 minute. Remove meat and set it aside. Keep warm the mixture. Add onions and green pepper to skillet. Cook for 5 minutes, stirring well until tender.

Dissolve bouillon in hot water; add to skillet with water chestnuts. Stir in soy sauce, cornstarch, sugar and cold water. Add the meat and stir until mixture boils. Keep cooking and stir 2 minutes more. Allow to cool 2-3 minutes then serve. TOP

Quick Sirloin Steak

Ready in: 35 Min., Nutritional Info per Serve: Calories: 197 | Total Fat: 10 g | Cholesterol: 60 mg Recipe Yield - 6 servings

Ingredients and directions:

1 (16 ounce) jar chunky salsa

1 1/2 pounds boneless beef sirloin steak (or beef top round steak)

Preheat the grill for medium heat. Oil the grill grate. Grill the steak for 20 minutes or to desired doneness, turning the steak over halfway through cooking. Baste often with chunky salsa.

Allow to cool 10 minutes before slicing. Serve with baked potatoes, light sour cream and chopped chives. TOP

Skillet Broccoli Beef

Ready in: 45 Min., Nutritional Info per Serve: Calories: 242 | Total Fat: 13 g | Cholesterol: 44 mg Recipe Yield - 4 servings

Ingredients and directions:

1 pound round steak, thinly sliced into 2 inch pieces

1 tablespoon olive oil

1 large onion, thinly sliced

black pepper to taste

2 cups fresh broccoli florets, chopped

1/4 cup water

1 (10.75 ounce) can condensed cream of broccoli soup

salt to taste

2 tablespoons soy sauce

Heat the olive oil in a large skillet over high heat. Add the steak and salt and pepper to taste. Cook until beef is almost browned.

Stir in onions until tender. Stir in condensed cream of broccoli soup, soy sauce, water and broccoli. Blend well. Reduce heat and cover. Cook to desired doneness. TOP

Skillet Beef and Green Beans

Ready in: 40 Min., Nutritional Info per Serve: Calories: 240 | Total Fat: 10 g | Cholesterol: 39 mg Recipe Yield - 4 serving

Ingredients and directions:

1/2 pound extra-lean ground beef

3 tablespoons water

2 tablespoons all-purpose flour

3 tablespoons soy sauce

1 1/2 teaspoon ground ginger

2 teaspoons onion powder

2 tablespoons honey

1 teaspoon ground black pepper

2 tablespoons minced garlic

1 pound fresh green beans, trimmed and snapped

Saute the ground beef, pepper, onion powder, garlic and ginger in a large skillet over medium heat until the beef is evenly browned. Stir in soy sauce, honey and green beans for 4 - 5 minutes.

Reduce heat and simmer covered for 8 - 10 minutes. Mix the flour and water in a small bowl then add to the beef mixture, and continue cooking for 5 minutes, until thickened. TOP

Szechuan Beef

Ready in: 55 Min Nutritional Info per Serve: Calories: 297|Total Fat: 20 g |Cholesterol: 44 mg Recipe Yield - 6 servings

Ingredients and directions:

1 pound sirloin steak, cut into bite size strips

2 small onions cut into wedges

2 tablespoons vegetable oil

1 (8 ounce) can water chestnuts, drained

1 clove garlic, minced

2 teaspoons cornstarch

1/2 cup peanuts

1/4 teaspoon crushed red pepper

1 tablespoon soy sauce

1/4 cup chicken broth

3 cups fresh broccoli florets

In a glass or plastic bowl mix the beef, crushed red pepper, garlic, soy sauce and cornstarch. Refrigerate covered for 30 minutes.

Stir fry beef in oil for 5 minutes, in a large skillet over high heat. Stir in water chestnuts, onions and broccoli for 2 minutes. Add the broth, and bring to boil. Add the peanuts and cook 1 minute more. Allow to rest for 3-4 minutes then serve. TOP

Sesame Beef

Ready in: 55 Min., Nutritional Info per Serve: Calories: 300|Total Fat: 23 g | Cholesterol: 58 mg Recipe Yield - 4 servings

Ingredients and directions:

1 pound round steak

4 tablespoons soy sauce

3 tablespoons vegetable oil

2 green onions, chopped

1 1/2 tablespoons white sugar

2 cloves garlic, minced

2 tablespoons sesame seeds

In a deep bowl mix the onions, garlic, oil, sugar, and soy sauce then set aside. Cut steak into strips; add to bowl. Refrigerate covered for 30 minutes.

Cook the mixture in frying pan for 6 minutes or until brown. Add sesame seeds and cook 3 minutes more. TOP

Sloppy Joes on Rolls

Ready in: 30 Min., Nutritional Info per Serve: Calories: 178 | Total Fat: 9 g | Cholesterol: 47 mg

Recipe Yield - 6 servings

Ingredients and directions:

1 pound ground beef

6 premium white rolls

1 teaspoon prepared mustard

2 tablespoons ketchup

1 (10.75 ounce) can condensed tomato soup

In a large skillet over medium high heat cook the beef until it's well browned. Discard the fat.

Add the soup, ketchup and mustard into the skillet and cook until the mixture is bubbling. Serve on the rolls. TOP

Tenderloin Steaks and Garlic

Ready in: 55 Min., Nutritional Info per Serve: Calories: 210 |Total Fat: 11 g |Cholesterol: 70 mg Recipe Yield - 4 servings

Ingredients and directions:

1 1/2 teaspoons minced garlic

1 teaspoon pepper

1 teaspoon paprika

1 teaspoon chili powder

1/2 teaspoon salt

2 teaspoons olive oil

1/2 teaspoon dried thyme

1/4 teaspoon cayenne pepper

1 teaspoon ground mustard

4 (4 ounce) beef tenderloin steaks

In a small bowl, combine the seasonings. Rub the steaks with seasoning mixture and oil. Refrigerate covered for 30 minutes.

Oil or coat the grill rack. Grill steaks over medium heat for 8 - 10 minutes on each side or broil at 6 in. from the heat until meat reaches desired doneness. TOP

Soups and Stews, Casserole

Beef Barley Soup

Ready in: 45 Min., Nutritional Info per Serve: Calories: 230 | Total Fat: 9 g | Cholesterol: 28 mg Recipe Yield - 12 servings

Ingredients and directions:

2 cups diced cooked beef

2 cups cubed potatoes

1 cup chopped celery

1 cup chopped carrots

10 cups beef stock

2 cloves garlic, minced

3/4 cup barley

1 bay leaf

3 sprigs fresh thyme, chopped

1/2 cup red wine

1 1/2 cups chopped onion

1 tablespoon vegetable oil

1 teaspoon browning sauce (optional)

1 1/2 cups chopped cabbage

salt and pepper to taste

In a large skillet over medium high heat, stir in onions, celery, carrots and garlic in oil for 5 minutes or until tender. Stir in beef stock, barley, bay leaf, thyme and simmer the mixture until barley is softened. Add the potatoes, beef, wine, browning and seasoning sauce. Simmer for 15 minutes.

Add the cabbage and simmer the mixture for 15 minutes or until vegetables are tender. Add salt and pepper. TOP

Beef Vegetable Soup

Ready in: 40 Min., Nutritional Info per Serve: Calories: 299 | Total Fat: 17 g | Cholesterol: 72 mg Recipe Yield - 6 servings

Ingredients and directions:

1 quart water

4 carrots, sliced

2 small potatoes, peeled and diced

1 medium onion, diced

1 1/2 cups salsa, medium or hot

2 beef bouillon cubes

1 1/2 pounds ground beef (lean meat)

1/3 cup seasoned dry bread crumbs

1/3 cup milk

chopped fresh cilantro

Bring the water, potatoes, salsa, carrots, onion, and bouillon cubes to boil, in a large stock pot. Simmer the mixture over medium heat for 10 minutes, stirring well.

In a medium bowl mix the breadcrumbs, milk, and beef until doughy and form the composition into 1-inch meatballs. Drop the meatballs into boiling mixture. Bring the soup to boil, reduce to medium-low, cover and cook for 20 minutes, or until meatballs and vegetables are thoroughly cooked. Sprinkle with cilantro and serve. TOP

Beef Burger Pie

Ready in: 55 Min., Nutritional Info per Serve: Calories: 298 | Total Fat: 20 g | Cholesterol: 54 mg Recipe Yield - 6 servings

Ingredients and directions:

1 pound ground beef

1 (16 ounce) can diced tomatoes with juice

1/2 teaspoon Worcestershire sauce

1 (15 ounce) can carrots, drained

2 tablespoons shortening

1 teaspoon salt

1/8 teaspoon ground black pepper

2 tablespoons all-purpose flour

2 tablespoons chopped onion

1 (15 ounce) can cut green beans, drained

1 cup sifted all-purpose flour

1 1/2 teaspoons baking powder

1/2 teaspoon mustard powder

1/2 teaspoon salt

2 tablespoons shortening

1/4 cup shredded sharp Cheddar cheese

1/2 cup milk

In a large skillet over medium-high heat, saute the onion and ground beef in 2 tablespoons of shortening, until beef is browned and onion is tender, stirring frequently. Discard the fat. Add 1 teaspoon of salt and pepper to taste. Top with 2 tablespoons of flour. Add the Worcestershire sauce and tomatoes, stirring well. Cook the mixture for 3 - 4 minutes, or until thickened. Add the green beans and carrots, stirring well. Transfer the mixture to a 2 quart casserole dish.

Preheat oven to 350 degrees F (175 degrees C). Mix the baking powder, 1/2 teaspoon of salt, 1 cup of flour and mustard powder in a medium bowl. Cut in 2 tablespoons of shortening until only small lumps remain, then add the cheese and milk to make a batter. Spoon it over the top of the casserole. Spread it evenly.

Bake it for 30 - 35 minutes in oven, until the top becomes golden brown. TOP

Beef Pot

Ready in: 50 Min., Nutritional Info per Serve: Calories: 177 | Total Fat: 8 g | Cholesterol: 31 mg

Recipe Yield - 12 servings

Ingredients and directions:

1 pound ground beef

3 tablespoons butter

salt and pepper to taste

5 potatoes, peeled and cubed

1 onion, minced

1 (15 ounce) can sliced beets, drained

In a large pot place the potatoes, cover it with salted water and bring to a boil over high heat. Reduce heat to medium-low and simmer for 20 minutes or until tender. Drain the water and let potatoes rest for 2 minutes. Return potatoes to the pot. Mash potatoes and butter with potato masher then add salt and pepper to taste.

Preheat an oven to 350 degrees F (175 degrees C). In a large skillet over medium-high heat saute the ground beef and onions, stirring frequently, until the meat is evenly browned. Discard the grease. Add the mashed potato and beets and mix well. Spread the composition into a 9x13-inch baking dish.

Bake in oven for 15 - 20 minutes or until lightly browned on top. TOP

Burrito Pie

Ready in: 59 Min., Nutritional Info per Serve: Calories: 296 | Total Fat: 15 g | Cholesterol: 39 mg Recipe Yield - 16 servings

Ingredients and directions:

2 pounds lean ground beef

1 (10 ounce) can sliced black olives

2 (4 ounce) cans green chili peppers

1 (14 ounce) can diced tomatoes

1 (5 1/2 ounce) can tomato paste

1 large onion, chopped

4 garlic cloves, minced

3 chipotle chilies in adobo

1 1/2 cups beef broth

2 tablespoons chili powder

1 tablespoon cumin

2 teaspoons white vinegar

8 large flour tortillas

4 cups shredded cheddar cheese

Saute the ground beef for 5 minutes, in a deep skillet over medium - high heat. Stir in garlic and onion until the meat is cooked and vegetables are tender. Discard the fat.

Preheat oven to 350 degrees F (175 degrees C). In a small bowl smash the chipotle peppers until smooth, using a bit of water. Return to skillet and add the tomato paste, stirring well. Cook for about 5 minutes over medium - high heat, stirring frequently. Stir in smashed chipotle peppers, beef broth, green chilies, olives, diced tomatoes, chili powder, cumin and vinegar. Reduce heat to low. Simmer the mixture for 20 minutes. Spread a thin layer of the meat mixture in the bottom of a 4 quart casserole dish. Lay with the flour tortillas, meat mixture and cheese. Repeat layers.

Bake the pie for 25 - 30 minutes, allow it to cool 2 -3 minutes then serve. TOP

Beef Enchiladas

Ready in: 35 Min., Nutritional Info per Serve: Calories: 254 | Total Fat: 8 g | Cholesterol: 40 mg Recipe Yield - 4 servings

Ingredients and directions:

1/2 pound lean ground beef

1/2 cup salsa

8 corn tortillas (6inch)

1/2 cup no-salt-added tomato sauce

1 cup canned fat-free refried beans

1 teaspoon chili powder

1 teaspoon ground cumin

1/8 teaspoon black pepper

1/2 cup shredded low-fat cheddar cheese

Saute the ground beef for 5 minutes, in a large skillet over medium-high heat, stirring frequently. Place the meat into a strainer and rinse under hot water. Drain well. Mix tomato sauce and salsa in a small bowl. Brush each tortilla on both sides with half the tomato sauce. Place tortillas on a plate and set aside.

Return drained meat to skillet. Add the chili powder, refried beans, pepper and cumin. Cook for 2 minutes stirring well.

Preheat the broiler. Spoon 1/4 cup of the mixture down the center of each tortilla. Roll up tortillas and place in a 10x6x2-inches glass baking dish. Add the remaining tomato sauce mixture. Broil for 5 minutes at 4 inches from the heat. Sprinkle with cheese. Allow to rest 5 minutes then serve. TOP

Tomatoes Beef Soup

Ready in: 40 Min., Nutritional Info per Serve: Calories: 254 | Total Fat: 8 g | Cholesterol: 36 mg Recipe Yield - 8 servings

Ingredients and directions:

1 pound ground beef

1 small onion, minced

1 teaspoon minced garlic

1/2 (6 ounce) can tomato paste

1 (28 ounce) can crushed tomatoes

1 envelope onion soup mix

2 beef bouillon cubes

1 bay leaf

1 (16 ounce) package frozen mixed vegetables

2 quarts water

2/3 cup orzo pasta

salt and ground black pepper to taste

In a large pot over medium heat cook the beef for 8 - 10 minutes. Drain the fat. Stir in garlic and onion for 5 minutes or until tender. Stir in crushed tomatoes, beef bouillon cubes, water, tomato paste, bay leaf, mixed vegetables and onion soup mix. Bring the mixture to a boil over medium high heat. Add the orzo pasta and cook for 10 minutes until the orzo is tender. Add salt and black pepper to taste and serve. TOP

Taco Soup

Ready in: 20 Min., Nutritional Info per Serve: Calories: 297 | Total Fat: 16 g | Cholesterol: 48 mg Recipe Yield - 8 servings

Ingredients and directions:

1 pound ground beef

1 onion, chopped

4 cups tomato juice

1 (15 ounce) can whole kernel corn, drained

1 (15 ounce) can kidney beans

1 (8 ounce) can tomato sauce

1/2 (1.25 ounce) package taco seasoning mix

Cook the beef and onions for 5 minutes, in a large pot over medium high heat. Stir in tomato sauce, beans, corn, tomato juice and taco seasoning.

Stir well and heat throughout. Do not boil. TOP

Beef Noodle Soup

Ready in: 55 Min., Nutritional Info per Serve: Calories: 298 | Total Fat: 20 g | Cholesterol: 89 mg Recipe Yield - 6 servings

Ingredients and directions:

1 pound cubed beef stew meat

1 cup chopped onion

1 cup chopped celery

1/4 cup beef bouillon granules

1/4 teaspoon dried parsley

1 pinch ground black pepper

1 cup chopped carrots

5 3/4 cups water

2 cups frozen egg noodles

Cook the onion, celery and beef meat for 5 minutes, in a large saucepan over medium high heat. Add the carrots, ground black pepper, parsley, bouillon and water.

Bring the mixture to a boil then and simmer it for 35 minutes over reduced heat to low. Add the egg noodles the last 10 minutes of cooking. TOP

Easy Beef Soup

Ready in: 59 Min., Nutritional Info per Serve: Calories: 254 | Total Fat: 9 g | Cholesterol: 34 mg Recipe Yield - 8 servings

Ingredients and directions:

1 pound ground beef

2 quarts water

1 (14.5 ounce) can diced tomatoes

1 onion, chopped

4 potatoes, peeled and cubed

1 (16 ounce) package frozen mixed vegetables

8 cubes beef bouillon, crumbled

1/2 teaspoon ground black pepper

Cook the beef for 5 minutes in a large pot over medium heat. Drain the fat.

Mix the water, tomatoes, cooked beef, potatoes, onion, bouillon and pepper, mixed vegetables, in a large pot over medium heat. Bring the mixture to a boil. Simmer for 45 minutes over reduced heat, allow rest for 2 - 3 minutes and serve. TOP

Beef Chili

Ready in: 59 Min., Nutritional Info per Serve: Calories: 175 | Total Fat: 8 g | Cholesterol: 28 mg Recipe Yield - 20 servings

Ingredients and directions:

2 pounds lean ground beef

1 large onion, diced

1 large bell pepper, minced

3 (15 ounce) cans pinto beans

2 (28 ounce) cans diced tomatoes

4 (8 ounce) cans tomato sauce

3 jalapeno peppers, minced (optional)

1/2 cup chili powder

1 teaspoon crushed red pepper flakes

1 teaspoon ground black pepper

1/2 teaspoon salt

1/4 teaspoon garlic powder

In a large pot over medium heat, cook the onion, beef, and bell pepper for 10 minutes, stirring frequently. Drain the grease. Add the tomatoes, tomato sauce, beans, chili powder, jalapenos, black pepper, red pepper flakes, garlic powder, and salt to taste. Bring the mixture to a slow boil then cover.

Simmer the mixture for 30 minutes, over reduced heat, stirring occasionally. Allow rest for 2 - 3 minutes and serve. TOP

Ranch Stew

Ready in: 59 Min., Nutritional Info per Serve: Calories: 299 |Total Fat: 10 g |Cholesterol: 35 mg Recipe Yield - 8 servings

Ingredients and directions:

1 (15.5 ounce) can canned red beans, drained and rinsed

2 (15.25 ounce) cans whole kernel corn

2 (15 ounce) cans whole green beans

1 (28 ounce) can stewed tomatoes

1/4 teaspoon cayenne pepper

1/2 teaspoon dried oregano

1 onion, chopped

1 pound ground beef

salt and pepper to taste

In a nonstick skillet over medium heat, cook the beef until lightly brown. Drain the grease. In a large stock pot, mix the tomatoes, green beans, cooked beef, cayenne pepper, onion, oregano, corn, red beans, salt and pepper to taste.

Simmer the mixture for 45 - 50 minutes, covered, over medium heat. Allow to cool 3 - 4 minutes and serve. TOP

Beef Stew and Cabbage

Ready in: 59 Min., Nutritional Info per Serve: Calories: 283 |Total Fat: 8 g |Cholesterol: 39 mg Recipe Yield - 8 servings

Ingredients and directions:

1 pound extra-lean ground beef

1 (15 ounce) can pinto beans

1 (15 ounce) can kidney beans

1 (10 ounce) can diced tomatoes with green chili peppers

1 (14.5 ounce) can Italian-style diced tomatoes

1 (15 ounce) can whole kernel corn, drained

1 (11.5 ounce) can tomato juice

1 1/2 cups water

1 (16 ounce) package coleslaw mix

1 teaspoon Greek-style seasoning

In a nonstick skillet over medium heat, cook the beef until lightly brown. Drain the grease. In a large stock pot, mix the cooked beef, diced tomatoes with green chilies, pinto beans, Italian-style diced tomatoes, kidney beans, tomato juice, water, coleslaw mix and Greek seasoning. Simmer the mixture for 45 - 50 minutes, covered, over medium heat. Allow to cool 3 - 4 minutes and serve. TOP

Beef Zucchini Stew

Ready in: 50 Min., Nutritional Info per Serve: Calories: 180 | Total Fat: 8 g | Cholesterol: 46 mg Recipe Yield - 6 servings

Ingredients and directions:

1/2 pound ground beef

1/2 pound bulk pork sausage

1 (14.5 ounce) can diced tomatoes

1 medium green bell peppers cut into 1/2 inch pieces

1 cup thinly sliced celery

1/2 cup chopped onion

3 medium zucchini, halved and cut into 1/2-inch slices

1/2 cup tomato juice

1/2 teaspoon salt

1/2 teaspoon Italian seasoning

1/2 teaspoon dried oregano

grated Parmesan cheese

Drain tomatoes, reserving the juice. Cook the sausage and beef for 10 minutes, or until no longer pink, over medium heat in a large saucepan (or Dutch oven). Drain the grease. Set the cooked sausage and beef aside. Return to the pan and mix the celery, peppers, reserved juice and onion. Cook covered for 10 minutes, over medium heat. Stir in cooked sausage and beef, zucchini, tomatoes, seasonings and tomato juice.

Cook covered for 20 minutes. Stir occasionally. Top with cheese and serve. TOP

Cheeseburger Chowder

Ready in: 35 Min., Nutritional Info per Serve: Calories: 287 | Total Fat: 17 g | Cholesterol: 60 mg Recipe Yield - 8 servings

Ingredients and directions:

1 pound ground beef

1 large onion, chopped

2 (10.75 ounce) cans cream of mushroom soup

2 (10.75 ounce) cans milk

1 cup finely shredded Cheddar cheese

1 cup croutons

In a 3-quart saucepan over medium-high heat cook the onion and beef until lightly brown, stirring frequently. Drain the fat. Add the soup and milk and keep cooking until the composition is bubbling. Add 1/2 cup cheese and stir until the cheese is melted.

Pour the soup into 8 serving bowls and top each bowl with 1 tablespoon remaining cheese and 2 tablespoons croutons. TOP

Mexican Casserole

Ready in: 55 Min., Nutritional Info per Serve: Calories: 293|Total Fat: 18 g |Cholesterol: 67 mg Recipe Yield - 10 servings

Ingredients and directions:

2 pounds ground beef

1 onion, chopped

1 (15 ounce) can black beans, drained and rinsed

2 tablespoons chili powder

1 tablespoon ground cumin

1/2 teaspoon salt

4 (7 inch) flour tortillas

1 (14.5 ounce) can diced tomatoes with green chili peppers

1 (10.5 ounce) can cream of mushroom soup

1 cup shredded White American cheese

Prepare a 9x13-inch greased baking dish. Cook the onion and ground beef for 8 - 10 minutes, in a large skillet over medium-high heat, stirring frequently. Drain the fat. Add the chili powder, black beans, salt, and cumin and cook for 5 minutes, stirring well. Spread the mixture into the greased baking dish. Top the mixture with tortillas.

Preheat oven to 350 degrees F (175 degrees C). In a deep bowl combine the green chili peppers with tomatoes and cream of mushroom soup. Spread evenly the mixture over tortillas. Top with cheese.

Bake in oven for 25 - 30 minutes until cooked through. Allow to cool 3 - 4 minutes and serve. TOP

VEAL and LAMB

Forest Veal

Ready in: 30 Min., Nutritional Info per Serve: Calories: 261 |Total Fat: 11 g | Cholesterol: 72 mg Recipe Yield - 6 servings

Ingredients and directions:

1 (10 ounce) can artichoke hearts, drained and sliced

2 1/2 tablespoons butter

1/2 cup veal stock

1 tablespoon minced shallot

1 tablespoon minced garlic

1/4 cup all-purpose flour for coating

1/2 cup Marsala wine

salt and pepper to taste

1 1/2 pounds thin veal cutlets

1/2 pound mushrooms, sliced

Flour the cutlets and set aside. In a large skillet over medium-high heat, melt the butter and arrange cutlets in pan. Cook for 2 minutes per side, or until veal cutlets are nearly cooked through. Remove the cutlets from pan, and set aside.

In a deep skillet, saute garlic and shallots until tender. Add the mushrooms, and cook until mushrooms begin to sweat then add the wine and keep cooking for 3 minutes, stirring frequently. Add the stock, and simmer for 8 - 10 minutes, or until thickened.

Place the veal cutlets into pan, add the artichokes, and cook until heated through. Add salt and pepper to taste. Arrange the veal on plates, spoon the sauce over and serve. TOP

Veal Steaks

Ready in: 50 Min., Nutritional Info per Serve: Calories: 235 | Total Fat: 9 g | Cholesterol: 125 mg Recipe Yield - 6 servings

Ingredients and directions:

6-4 ounce veal steaks

1 medium onion sliced

1 beef bouillon cube

1/2 cup reduced fat sour cream

1 1/2 cup water

salt and pepper to taste

Rub veal steaks with salt and pepper. Brown the veal steaks on both sides in a nonstick cooking pan over medium-high heat. Remove veal from pan and set aside. Saute the onion into pan until tender then add the veal, water and bouillon cube. Bring the mixture to a boil.

Simmer covered for 15-20 minutes then remove the veal steaks and set aside. Add the sour cream and heat the mixture but do not boil. Serve with steaks. TOP

Veal and Raspberry Sauce

Ready in: 45 Min., Nutritional Info per Serve: Calories: 295|Total Fat: 10 g |Cholesterol: 100 mg Recipe Yield - 4 servings

Ingredients and directions:

12 oz (4 small steaks) veal sirloin

1 tablespoon olive oil

3 cloves minced garlic

2 tablespoons chopped shallots

2 fl. oz sherry, dry

1 cup fat free half and half

1 cup raspberries

1/4 cup Dijon mustard

In a large non-stick skillet over medium-high heat, saute veal steaks in olive oil for 3 minutes per side. Remove the steaks from skillet and set aside. Cook the shallots and garlic in pan until tender, add sherry, raise heat to medium-high and reduce for 1 minute. Add fat free half and half reduce, stirring frequently for 5 minutes, or until the liquid reduces by half.

Reduce heat to low and stir in mustard and raspberries. Add the veal steaks and simmer for 3 minutes over low heat. Serve with brown rice and green salad. TOP

Veal Stew

Ready in: 59 Min., Nutritional Info per Serve: Calories: 254|Total Fat: 9 g |Cholesterol: 112 mg Recipe Yield - 4 servings

Ingredients and directions:

1 pound veal, cubed for stew

1/4 stick butter

1/2 cup snap peas

1 carrot sliced

2 small potatoes cubed

1/4 medium onion

2 stalks Celery, cooked

2 cups water

flour and spices to coat veal

Directions:

Coat the cubed veal with flour and spices. In a large pot over medium-high heat, saute the veal in butter until brown. Add all other ingredients and simmer the mixture for 50 - 55 minutes. Allow to cool 3 - 4 minutes and serve. TOP

Veal and Tomatoes

Ready in: 55 Min., Nutritional Info per Serve: Calories: 213|Total Fat: 7 g |Cholesterol: 62 mg Recipe Yield - 6 servings

Ingredients and directions:

1 1/2 pounds veal steak, sliced

1 tablespoon oil

1 red capsicum, sliced

1 onion, sliced

1 carrot, thinly sliced

1 clove garlic, crushed

1/4 cup white wine

1 can Minestrone soup

1 can crushed tomatoes

1/4 cup pitted olives

1 tablespoon chopped flat leaf parsley

Brown the veal in oil, in a large frying pan, over high heat. Add the all other ingredients, stirring constantly. Bring the mixture to a boil.

Simmer the mixture covered for 30 - 40 minutes, over low heat. Serve with cooked rice, pasta or noodles. TOP

Veal Piccata

Ready in: 40 Min., Nutritional Info per Serve: Calories: 246| Total Fat: 10 g | Cholesterol: 84 mg Recipe Yield - 4 servings

Ingredients and directions:

4 veal cutlets

2 tablespoons all-purpose flour

1/4 tablespoon black pepper

1 tablespoon water

1 large egg white

1/3 cup Italian-seasoned bread crumbs

1 cup fat-free, low sodium chicken broth

2 tablespoons olive oil

dash of salt

1 tablespoon lemon rind

2-3 tablespoons fresh lemon juice

1 tablespoon capers, drained and rinsed

In a small bowl mix the flour, salt and pepper. In another bowl mix the egg white and water, stirring well. In a third bowl place the breadcrumbs. Dip each veal cutlet into the flour mixture, egg white mixture and breadcrumbs.

Cook the cutlets in oil, for 4-5 minutes on each side, in a large nonstick skillet over medium-high heat. Remove the cutlets and set aside. Return to skillet, stir in lemon juice, lemon rind, broth and capers and simmer the mixture for 2 minutes, stirring frequently. Top cutlets with the lemon mixture and serve. TOP

Veal and Peas

Ready in: 55 Min., Nutritional Info per Serve: Calories: 293|Total Fat: 14 g |Cholesterol: 203 mg Recipe Yield - 4 servings

Ingredients and directions:

1 pound veal, cubed for stew

1 medium onion

1 can of 15 oz peas

2 tablespoons olive oil

2 medium eggs (scrambled)

salt and pepper to taste

In a large pan over medium-high heat, simmer the veal in 2 cups water, olive oil, sliced onion, salt and pepper until meat becomes tender. Add peas, beat eggs with grated cheese and cook until thoroughly cooked. TOP

Lamb Barley Soup

Ready in: 55 Min., Nutritional Info per Serve: Calories: 225 | Total Fat: 9 g | Cholesterol: 38 mg Recipe Yield - 8 servings

Ingredients and directions:

1 pound ground lamb

1/2 large onion, chopped

1 (28 ounce) can diced tomatoes, drained

2 cups water

3 (10.5 ounce) cans beef consomme

1 (10.75 ounce) can condensed tomato soup

4 medium carrots, chopped

3 stalks celery, chopped

1/2 teaspoon chili powder

1/2 teaspoon ground black pepper

1/2 cup barley

In a large soup pot over medium heat, combine the onion and lamb then cook until the lamb is browned, stirring frequently. Drain the fat.

Add the tomato soup, consomme, water, tomatoes, celery, carrots, barley and season with pepper and chili powder. Simmer for 45 minutes over medium heat. TOP

Mint Grilled Lamb Chops

Ready in: 30 Min., Nutritional Info per Serve: Calories: 210 |Total Fat: 10 g |Cholesterol: 65 mg Recipe Yield - 4 servings

Ingredients and directions:

1/8 teaspoon pepper

1/4 teaspoon salt

1 teaspoon chopped fresh or 1/4 teaspoon dried mint leaves

2 tablespoons honey

2 tablespoons dry white wine or apple juice

8 lamb rib chops or lamb loin chops, about 1 inch thick (about 2 pounds)

Directions:

Preheat the grill. Mix the ingredients, except the lamb chops, in a medium bowl.

Arrange the lamb chops on grill over medium heat and brush it with wine mixture. Grill covered for 9 - 10 minutes for medium doneness, turning once and brushing with wine mixture. Drain the remaining mixture.

Brush 1/2-inch-thick slices of a small onion with vegetable oil and grill for 5 - 10 minutes. Arrange the onion rings on the bone of each chop. Arrange fresh mint sprigs on the onion rings and serve it on a platter. TOP

Skillet Lamb and Potatoes

Ready in: 30 Min., Nutritional Info per Serve: Calories: 296|Total Fat: 16 g |Cholesterol: 70 mg Recipe Yield - 4 servings

Ingredients and directions:

1 pound ground lamb

1 medium leek, chopped

1garlic clove, finely chopped

1/2 cup beef flavored broth

1 tablespoon chopped fresh dill weed or 1 teaspoon dried dill weed

1/2 teaspoon salt

1/4 teaspoon pepper

3 medium potatoes cut into 1/4-inch pieces (3 cups)

1 dried bay leaf

2 small tomatoes, coarsely chopped (1 cup)

Cook the lamb, garlic and leek in a 10-inch skillet over medium heat, stirring frequently, until lamb is brown. Drain the fat. Add the remaining ingredients, except tomatoes, into lamb mixture. Bring to a boil and reduce heat.

Simmer the mixture, covered, for 10 - 12 minutes, stirring occasionally. Discard the bay leaf. Add the tomatoes and heat through. TOP

Lamb Patties and Fruit Sauce

Ready in: 40 Min., Nutritional Info per Serve: Calories: 298 | Total Fat: 17 g | Cholesterol: 70 mg Recipe Yield - 8 servings

Ingredients and directions:

Patties

2 pounds lean ground lamb

1 1/3 cups soft bread crumbs

2/3 cup dry red wine or vegetable broth

3/4 teaspoon dried rosemary leaves, crumbled

4 small cloves garlic, finely chopped

Sauce

2 medium kiwifruit, peeled, mashed (1/2 cup)

2 tablespoons chopped fresh or 1 teaspoon dried mint leaves, crumbled

1 tablespoon sugar

1 tablespoon lime juice

Prepare broiler pan rack with cooking spray. In large bowl, mix all patty ingredients until thoroughly blended. Form 8 patties, about 1 inch thick. Arrange the patties on rack in broiler pan.

Broil at 3 inches from heat for 12 - 14 minutes, turning once.

Mix all sauce ingredients in a medium bowl. Top the lamb patties with sauce. TOP

Couscous Skillet Lamb

Ready in: 30 Min., Nutritional Info per Serve: Calories: 297|Total Fat: 10 g |Cholesterol: 70 mg Recipe Yield - 4 servings

Ingredients and directions:

4 lamb sirloin chops, 1/2 inch thick (about 2 pounds)

1 can (14 1/2 ounce) diced tomatoes, not drained (1 cup)

2 cups hot cooked couscous

1 medium green bell pepper, chopped

1/2 teaspoon ground cumin

1/2 teaspoon dried marjoram leaves

1/4 teaspoon garlic powder

1/4 teaspoon salt

1/4 cup pitted ripe olives, cut in half

2 tablespoons chopped fresh parsley

1/4 cup chili sauce

Cook the lamb in a 12-inch nonstick skillet, over medium heat, until brown on both sides. Add the chili sauce, bell pepper, cumin, tomatoes, garlic powder, salt and marjoram, stirring well. Reduce heat to low.

Simmer the mixture covered, for 10 - 12 minutes then add the olives, stirring well. Top with parsley and serve with couscous. TOP

Lamb and Almonds

Ready in: 45 Min., Nutritional Info per Serve: Calories: 295|Total Fat: 13 g |Cholesterol: 54 mg Recipe Yield - 6 servings

Ingredients and directions:

1 1/2 cups chicken broth

1 cup dry bulgur wheat

1/4 cup slivered almonds

1/4 cup raisins

1/2 teaspoon Greek-style seasoning

1 onion, chopped

2 stalks celery, minced

1 pinch ground cinnamon

1 pinch ground allspice

2 tablespoons vegetable oil, divided

1 1/2 pounds boneless lamb stew meat cut into 1/2 inch strips

Season lamb with Greek seasoning and saute it in 1 tablespoon of oil, in a large skillet over medium heat, until browned. Remove from skillet and set aside. In the same skillet heat the remaining oil and saute onion and celery over medium heat, until tender. Add the bulgur wheat and keep cooking for 5 minutes, stirring frequently. Add the cooked lamb strips, broth, cinnamon and allspice.

Cover and simmer for 15 - 20 minutes, over low heat, until liquid has been absorbed. Top with raisins and almonds. Allow to cool for 2 -3 minutes and serve. TOP

Lamb Caesar Salad

Ready in: 40 Min., Nutritional Info per Serve: Calories: 299|Total Fat: 21 g |Cholesterol: 75 mg Recipe Yield - 6 servings

Ingredients and directions:

1 pound boneless lamb meat, cut into bite-sized pieces

5 cups romaine lettuce - washed, dried and torn into bite-sized pieces

1/2 cup sliced red onion

1/2 cup bottled Caesar salad dressing

1/2 cup crumbled feta cheese

Preheat the oven broiler. On a medium baking sheet, arrange the lamb meat, and broil it to 160 degrees F (63 degrees C) for 10 - 12 minutes, turning once. Remove the lamb and set aside to cool.

Mix the cooked lamb, red onion, Caesar salad dressing, and romaine lettuce in a large bowl. Top with cheese and serve. TOP

CHICKEN

Soups

Quick Chicken Soup

Ready in: 30 Min., Nutritional Info per Serve: Calories: 266|Total Fat: 4 g | Cholesterol: 68 mg Recipe Yield - 2 servings

Ingredients and directions:

2 skinless, boneless chicken breast halves

2 cups baby carrots

1 onion, chopped

1 clove garlic, minced

1/8 teaspoon celery salt

2 (14.5 ounce) cans chicken broth

1 tablespoon chopped fresh cilantro

In a medium saucepan over medium high heat bring the chicken broth to a boil and stir in garlic, onion, carrots and celery salt. Add the chicken breast.

Simmer covered for 20 minutes over low heat. Remove the chicken breast, cut it into chunks and place back into saucepan. Sprinkle with cilantro and serve. TOP

Easy Chicken Noodle Soup

Ready in: 30 Min., Nutritional Info per Serve: Calories: 145|Total Fat: 6 g |Cholesterol: 40 mg Recipe Yield - 6 servings

Ingredients and directions:

4 (14.5 ounce) cans chicken broth

1 (14.5 ounce) can vegetable broth

1/2 cup chopped celery

1 tablespoon butter

1/2 cup chopped onion

1/2 pound chopped cooked chicken breast

1 1/2 cups egg noodles

1 cup sliced carrots

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

salt and pepper to taste

In a pot over medium-high heat, saute celery and onion in butter for 5 minutes until tender. Stir in vegetable and chicken broths, chicken, noodles, carrots, basil, oregano, salt and pepper to taste. Bring it to boil, and reduce heat.

Simmer for 20 minutes; allow resting for 2 - 3 minutes and serve. TOP

Vegetable Chicken Soup

Ready in: 59 Min., Nutritional Info per Serve: Calories: 133 | Total Fat: 3 g | Cholesterol: 36 mg Recipe Yield - 12 servings

Ingredients and directions:

2 cups cubed cooked chicken breast

2 large carrots, sliced

1 cup chopped onion

3 celery ribs, sliced

2 cups broccoli florets

2 cups cauliflowers

2 garlic cloves, minced

3 tablespoons chicken bouillon granules

3 tablespoons piquant sauce

2 1/4 teaspoons minced fresh thyme

2 1/4 teaspoons minced fresh basil

1 teaspoon minced fresh rosemary

1/4 teaspoon cayenne pepper

3 quarts water

3 1/2 cups egg noodles, cooked and drained

Bring to a boil the water, celery, onion and carrots in a large soup kettle (or stock pot). Simmer covered for 20 minutes over reduced heat. Stir in cauliflower, bouillon, piquant sauce, broccoli, seasonings and garlic.

Simmer again, covered, for 20 minutes over reduced heat. Add chicken and noodles. Cover and simmer for 5 - 6 minutes. Allow resting for 2 - 3 minutes and serve. TOP

Roasted Chicken Noodle Soup

Ready in: 40 Min., Nutritional Info per Serve: Calories: 235 | Total Fat: 3 g | Cholesterol: 31 mg Recipe Yield - 8 servings

Ingredients and directions:

2 cups diced roasted chicken breast

1 cup chopped carrots

1 cup chopped celery

1 garlic clove, minced

2 teaspoons olive or canola oil

1/4 cup all-purpose flour

1/2 teaspoon dried oregano

1/4 teaspoon dried thyme

1/4 teaspoon poultry seasoning

6 cups reduced-sodium chicken broth

4 cups diced peeled potatoes

1 teaspoon salt

1 cup chopped onion

2 cups uncooked yolk-free wide noodles

1 cup fat-free evaporated milk

Cook the carrots, garlic, onion and celery in oil for 5 minutes in a Dutch oven (or soup kettle). Stir in poultry seasoning, thyme, oregano and flour and cook 1 minute longer. Add the broth, potatoes and salt. Bring the mixture to a boil. Reduce heat.

Simmer covered for 15-20 minutes over reduced heat. Add the chicken and noodles and simmer for 10 minutes. Reduce heat and add the milk. Heat the soup through but do not boil. TOP

Chicken Tortilla Soup

Ready in: 20 Min., Nutritional Info per Serve: Calories: 183 | Total Fat: 4 g | Cholesterol: 67mg Recipe Yield - 6 servings

Ingredients and directions:

1 1/2 pounds skinless, boneless chicken breast meat - cubed

1 teaspoon minced garlic

3 cups chicken broth

1 (14.5 ounce) can Mexican diced tomatoes

1/2 teaspoon chili powder

1/4 teaspoon ground cumin

1 cup chopped onion

2 tablespoons cornstarch

1/4 cup cold water

1/4 cup shredded Mexican cheese blend

1 tablespoon minced fresh cilantro

tortilla chips

Combine the first six ingredients in a large saucepan then bring the mixture to a boil. Simmer covered over reduced heat for 6 - 7 minutes.

In a small bowl mix water and cornstarch until smooth and add into soup, stirring well. Bring the mixture to a boil. Cook for 1 - 2 minutes. Top with cilantro and cheese. Serve with tortilla chips. TOP

Spicy Chicken Rice Soup

Ready in: 35 Min., Nutritional Info per Serve: Calories: 136 | Total Fat: 3 g | Cholesterol: 32 mg Recipe Yield - 6 servings

Ingredients and directions:

2 cups cubed, cooked chicken

4 cups chicken broth

2 celery ribs, chopped

2 medium carrots, chopped

1 medium green pepper, chopped

1 medium onion, chopped

1/3 cup uncooked long grain rice

1/4 cup minced fresh cilantro or parsley

1/2 teaspoon dried oregano

1/2 teaspoon salt

1/2 teaspoon pepper

1/4 teaspoon ground cumin

1/8 teaspoon crushed red pepper flakes

Mix all ingredients in a large saucepan then bring the mixture to a boil. Simmer covered, over reduced heat, for 20-25 minutes or until vegetables are tender. TOP

Buffalo Chicken Soup

Ready in: 35 Min., Nutritional Info per Serve: Calories: 259|Total Fat: 18.5 g |Cholesterol: 72mg Recipe Yield - 8 servings

Ingredients and directions:

2 cups cubed cooked chicken

3 stalks celery, diced

1 small onion, diced

1/4 cup all-purpose flour

3/4 cup half-and-half cream

3 cups water

1 cube chicken bouillon

1/4 cup butter

1/4 cup buffalo wing sauce, or more to taste

1 1/2 cups shredded Cheddar cheese

salt and pepper to taste

In a large pot over medium-high heat, cook the onion and celery in the melted butter for 5 minutes or until tender. Add the flour gradually and cook for 2 minutes or until absorbed. Add the half-and-half and water into the mixture, stirring slowly. Stir in bouillon until dissolved.

Add the buffalo wing sauce, cheese and chicken. Add salt and pepper to taste. Simmer 10 minutes over reduced heat, stirring occasionally until the cheese has melted. Allow resting for 2 - 3 minutes and serve. TOP

Fiesta Chicken Soup

Ready in: 35 Min., Nutritional Info per Serve: Calories: 216|Total Fat: 2.5 g |Cholesterol: 57 mg Recipe Yield - 5 servings

Ingredients and directions:

1 pound skinless, boneless chicken breast, cut into cubes

Vegetable cooking spray

1 large green or red pepper, coarsely chopped

2 teaspoons chili powder

1 teaspoon garlic powder

3 1/2 cups chicken broth

1 (10 ounce) package frozen whole kernel corn

1 cup cooked rice

1 teaspoon chopped fresh cilantro leaves or parsley

5 lime wedges

Preheat a 3-quart greased (nonstick) saucepan for 1 minute over medium heat then add the pepper, garlic powder, chili powder and chicken. Cook the mixture for 5 minutes stirring frequently. Stir in broth, rice and corn then bring the mixture to a boil.

Cook for 10 - 12 minutes over low heat then sprinkle with cilantro. Serve with lime wedges. TOP

Easy Stracciatella

Ready in: 25 Min., Nutritional Info per Serve: Calories: 72 | Total Fat: 2.3 g | Cholesterol: 59 mg Recipe Yield - 4 servings

Ingredients and directions:

2 (14.5 ounce) cans chicken broth

1/2 cup water

1/4 cup pasta

2 tablespoons grated Romano cheese

1 tablespoon snipped fresh parsley

1 pinch ground nutmeg

1 egg, beaten

Bring the water and broth to a boil in a saucepan. Add the pasta and cook it for 8 minutes or until tender. Reduce heat to medium - low.

Stir in nutmeg, cheese and parsley. Pour the beaten egg into simmering soup. Stir once then serve. TOP

Roasted and Grilled Chicken

Chicken Peppered Breasts

Ready in: 40 Min., Nutritional Info per Serve: Calories: 203 | Total Fat: 7 g | Cholesterol: 69 mg Recipe Yield - 4 servings

Ingredients and directions:

4 (4 ounce) boneless, skinless chicken breast halves

2 teaspoons olive oil

2 teaspoons pepper

1/4 teaspoon salt

Mustard Sauce:

2 teaspoons cornstarch

1/3 cup sour cream

1 cup chicken broth

1/4 cup white grape juice

1/4 cup chopped green onions

2 teaspoons Dijon mustard

snipped chives

Rub the chicken breast halves with oil, salt and pepper then arrange the chicken into a 11x 7x 2-in. baking dish greased and bake, uncovered, at 425 degrees F for 20 minutes and set the chicken aside. Mix the sour cream and cornstarch in a bowl and set aside.

Mix the grape juice, onions and broth in a medium saucepan then bring the mixture to a boil and cook for 5 minutes. Add the sour cream mixture. Bring the mixture to a boil and cook for 2 minutes, stirring occasionally. Add the mustard stirring well until thoroughly blended. Serve over chicken. Top with chives. TOP

Creamy Chicken Dijon

Ready in: 30 Min., Nutritional Info per Serve: Calories: 243|Total Fat: 11 g |Cholesterol: 71mg Recipe Yield - 4 servings

Ingredients and directions:

4 skinless, boneless chicken breast halves

1 tablespoon vegetable oil

1 (10.75 ounce) can cream chicken soup

1/2 cup water

1 tablespoon coarse-grain Dijon-style mustard

1 tablespoon dry white wine

1 teaspoon dried parsley flakes

1 teaspoon packed brown sugar

1/2 teaspoon onion powder

1/4 teaspoon dried tarragon leaves, crushed

1 dash garlic powder

Cook the chicken in oil, for 10 minutes, in a 10-inch skillet over medium-high heat. Add the water, wine, parsley, brown sugar, mustard, garlic powder, tarragon, soup and onion powder, stirring constantly and heat the mixture to a boil.

Reduce to low, cover and cook the mixture for 5 minutes. Serve with rice. TOP

Grilled Taco-Spiced Chicken

Ready in: 25 Min., Nutritional Info per Serve: Calories: 240 | Total Fat: 8 g | Cholesterol: 85 mg Recipe Yield - 4 servings

Ingredients and directions:

4 boneless skinless chicken breasts (about 1 1/4 lb)

1 teaspoon dried oregano leaves

2 tablespoons taco seasoning mix (from 1-oz package)

1 tablespoon olive or vegetable oil

1/4 cup barbecue sauce

2 tablespoons chili sauce

1/2 teaspoon ground cumin

Combine the oregano and taco seasoning mix in a medium bowl. Brush chicken with oil and sprinkle with taco mixture. Heat the grill.

Grill the chicken, covered, over medium heat for 12 - 15 minutes, turning once.

Mix the chili sauce, cumin and barbecue sauce in a microwavable bowl then cover and microwave on High 30 to 60 seconds or until hot. Serve sauce over chicken. TOP

Roasted Red Pepper Chicken

Ready in: 50 Min., Nutritional Info per Serve: Calories: 299| Total Fat: 6 g |Cholesterol: 68 mg Recipe Yield - 4 servings

Ingredients and directions:

1 pound boneless, skinless chicken breasts

1 (284 ml) can low fat cream chicken soup

1/4 cup finely chopped roasted red peppers

1/4 cup apple juice

2 tablespoons ketchup

4 cloves garlic, chopped

1/4 teaspoon ground black pepper

2 tablespoons chopped fresh basil leaves

1/4 cup shredded Mozzarella cheese

2 cups hot cooked brown rice, cooked without salt

Brown the chicken in large non-stick skillet over medium heat. Add the apple juice, soup, ketchup, red pepper, black pepper and garlic then heat the mixture to a boil. Reduce to low, cover and simmer the mixture for 20 minutes. Add the basil, stirring well. Top with cheese and serve with rice. TOP

Herb Grilled Chicken and Garlic

Ready in: 35 Min., Nutritional Info per Serve: Calories: 142|Total Fat: 4 g |Cholesterol: 68 mg Recipe Yield - 4 servings

Ingredients and directions:

4 skinless, boneless chicken breasts

1 (14 ounce) can chicken broth with roasted garlic

Pour broth into shallow nonmetallic dish. Add chicken and turn to coat. Cover and refrigerate 15 minutes. Remove chicken from broth. Grill chicken 15 minutes or until done, turning and brushing often with broth. Discard remaining broth. TOP

Grilled Chicken Flatbread

Ready in: 35 Min., Nutritional Info per Serve: Calories: 276 | Total Fat: 8 g | Cholesterol: 35 mg Recipe Yield - 8 servings

Ingredients and directions:

1 (6 ounce) boneless skinless chicken breast, grilled, sliced

1 (10 ounce) tub garlic cooking crème

1 pound frozen pizza dough, thawed

1/2 cup roasted red pepper strips

1 cup sliced drained canned artichoke hearts

1 cup shredded mozzarella cheese

2 tablespoons Parmesan cheese

2 tablespoons sliced fresh basil

Preheat oven to 425 degrees F and prepare a floured baking sheet. Form the pizza dough into 16x12 in. rectangle on the baking sheet and bake the dough for 10 minutes. Spread the cooking crème evenly over crust and top with artichokes, chicken, peppers and cheeses.

Bake for 12 min in oven, then top with basil. Serve with a crisp mixed green side salad. TOP

Chicken Curry, Stir Fry

Curried Potatoes Chicken

Ready in: 55 Min., Nutritional Info per Serve: Calories: 288|Total Fat: 14 g | Cholesterol: 41 mg Recipe Yield - 4 servings

Ingredients and directions:

2 (4 ounce) chicken thighs cut into bite size pieces

1 teaspoon cumin seed

1/4 teaspoon ground cardamom

1/4 teaspoon cayenne pepper

1/2 teaspoon black mustard seed

1/2 teaspoon salt

2 cloves garlic, minced

2 tablespoons olive oil

2 medium potatoes, diced

2 tomatoes, diced

1/2 bunch Swiss chard, chopped

1 (8 ounce) container plain yogurt

Cook the cardamom, cayenne pepper, cumin seeds, garlic, salt and mustard seeds in oil, in a large skillet over medium heat, stirring frequently until tender. Add the chicken and potatoes, stirring well and cook for 15 minute