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Healthy Meat Recipes (for Teddy)

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These are Low Carb recipes...they are a bit heavier on the fats but you really lose weight on them (as long as you don't put mashed potatoes and hot rolls with them...bummer) The chef that hosts this FoodTv show, and his wife and their two sons, lost a total amount of 550 POUNDS!!! Yes...550 POUNDS! The chef (George Stella) lost 250 POUNDS just himself! These are good recipes...we love them, even if we aren't dieting!

Low Carb Beefed Up Meatloaf

Tomato Topping:
1 (eight-ounce) can tomato sauce
1 (6-ounce) can tomato paste
1/4 cup sugar substitute (recommended: Splenda)
2 teaspoons white vinegar or water

2 pounds ground chuck (may use meat loaf mix with ground pork)
2 eggs
1/2 cup grated Parmesan
1/4 cup red onion, diced small
1/4 cup roasted or fresh red bell peppers, diced
2 tablespoons chopped fresh parsley leaves
2 cloves garlic, minced
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/4 pound prosciutto, or any type of ham, thinly sliced
1/4 pound provolone cheese, sliced


Preheat oven to 350 degrees F.

In a small bowl, mix together the tomato topping ingredients. Set aside. You may add a few drops of water to thin to a ketchup consistency.

In a large bowl, mix together the beef, eggs, Parmesan, vegetables, herbs, and seasonings.

Working on a waxed paper lined sheet pan or counter, form meatloaf mix into a 10 by 8-inch flat rectangle on the waxed paper. Place a layer of prosciutto slices on top, followed by a layer of provolone slices. Roll up the stuffed meatloaf mix like a burrito and seal the edges all around by pinching the meat.

Place the roll, seam side down, into a 5 by 9-inch loaf pan. Spread a heavy coat of the tomato topping to completely cover the top of the meatloaf. Place in oven and bake for about 1 hour and 15 minutes, or until the temperature on a meat thermometer registers 165 degrees F. Drain fat and let rest at least 10 minutes before slicing.




Chicken with Tomato, Bacon and Thyme

8 pieces bacon, par-cooked half-way (may use precooked)
1 1/2 pounds boneless skinless chicken breast, cut into halves
2 tablespoons extra-virgin olive oil
1 clove fresh garlic, minced
2 tablespoons red onion, chopped
2 Roma tomatoes, sliced
1 bunch fresh thyme


Preheat the oven to 400 degrees F.

To par-cook bacon, lay slices on a sheet pan and bake in a preheated 400 degree F oven for about 10 minutes until half-cooked. Remove and reserve.

Working on a sheet pan, coat the chicken breast with olive oil and minced garlic. Sprinkle lightly with salt and pepper. Next, wrap 2 pieces of par-cooked bacon strips criss-cross around each piece of chicken, forming an "x" pattern in the center. Sprinkle with the diced onion and place a thick slice of Roma tomato and a couple sprigs of fresh thyme in the center of each breast, tucked in behind the bacon.

Arrange chicken a little apart from each other on the sheet pan and bake until the chicken is completely cooked and reaches an internal temperature of 165 degrees F, about 30 minutes.




Family Style Roasted Chicken and Veggies

Vegetables:
3 ribs celery, cut into thirds
2 medium yellow squash, halved crosswise
2 medium zucchini, halved crosswise
1 medium yellow onion, quartered (about 1 cup)
1 red bell pepper, cored, seeded, and quartered
1 clove garlic, minced
2 tablespoons olive oil
1 1/2 teaspoons kosher salt
1 teaspoon dried oregano
1 teaspoon paprika
1/4 teaspoon freshly ground black pepper
1/8 teaspoon garlic powder

Chicken:
1 (4-pound) chicken, cut into 8 pieces
1 teaspoon kosher salt
1 teaspoon paprika
1/2 teaspoon freshly ground black pepper
1/2 teaspoon poultry seasoning
1/2 teaspoon dried oregano
1/8 teaspoon garlic powder
4 bay leaves

Garnish:
Lemon zest, for garnish
Chopped parsley, for garnish

Equipment: 1 large roasting pan


Preheat oven to 350 degrees F.

Lightly coat the roasting pan with vegetable spray.

Make the Vegetables: Toss all of the ingredients in a large bowl, and arrange them in the roasting pan, leaving room in the center for the chicken.

Prepare the Chicken: Nestle the chicken pieces in the center of the pan. Combine the remaining ingredients and sprinkle evenly over the chicken. Cover the pan tightly with aluminum foil and bake for 1 hour.

Remove the chicken from the oven and baste with the drippings. Continue baking uncovered until well browned, about 1 hour more. Arrange the chicken on a platter surrounded by the vegetables. Sprinkle with the garnish.




Grilled Rosemary Chicken

Ingredients:

* 6 boneless Chicken Breast halves (with skin)
* 12 sprigs fresh Rosemary or 2 Tbsp. dried Rosemary leaves, crushed
* 12 sprigs fresh Oregano or 2 Tbsp. dried Oregano leaves, crushed
* 6 Garlic Cloves, halved lengthwise

Heat grill. Loosen skin on one edge of each chicken breast half. Under the skin of each, place 2 sprigs rosemary or 1 teaspoon dried rosemary, 2 sprigs oregano or 1 teaspoon dried oregano, and 2 garlic halves. Smoothe skin over seasonings and chicken breasts.
When ready to barbecue, place chicken on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Cook 20 to 25 minutes or until chicken is no longer pink and juices run clear, turning once halfway through cooking. Cool slightly.
To serve, remove skin and seasonings from chicken. Slice crosswise into bite-sized pieces or strips. Arrange on serving platter.
BROILER DIRECTIONS: Prepare chicken as directed. Heat broiler. Place chicken on ungreased broiler pan. Broil 4 to 6 inches from heat 20 to 25 minutes or until chicken is no longer pink and juices run clear, turning once halfway through cooking. Cool slightly. Serve as above.
Serves 6.   Trace carbs.

Spinach Meatloaf

Ingredients:

* 1 lb ground round/sirloin
* 1/2 lb ground turkey or pork
* 1/2 cup parmesan cheese
* 1/2 cup shredded swiss cheese
* 1 1/2 cups drained+chopped spinach
* 2 Tablespoons prepared mustard
* Salt, pepper, and garlic to taste
* 2 medium eggs


Preheat oven to 375°F. Mix all ingredients in large bowl. Mold meatloaf in large bread pan or meatloaf pan. Place in oven approximately 50 minutes. Let set for 5 minutes before serving.
Serves 6.   3.5 net grams of carbohydrate per serving.


THIS RECIPE IS FROM FOOD NETWORK'S SHOW "CALORIE COMMANDO". These are traditional recipes that have been reworked to lower the fat and calories. Hope Woody likes them!



Commando Fried Chicken
Recipe courtesy Juan Carlos Cruz
See this recipe on air Sunday Jan. 30 at 2:00 PM ET/PT.


Recipe Summary
Difficulty: Easy
Prep Time: 15 minutes
Inactive Prep Time: 2 hours
Cook Time: 35 minutes
Yield: 4 servings
User Rating: 



2 cups buttermilk
1 tablespoon hot sauce
1 frying chicken (about 3 pounds), cut into 8 pieces, all skin removed
1/2 cup egg substitute
1/4 cup whole-grain Dijon mustard
1 cup flaky corn cereal, roughly crushed (recommended: Corn Flakes)
1/4 cup grated Parmesan
1 tablespoon dried oregano
Cooking spray


Combine buttermilk and hot sauce in a bowl. Place chicken in a shallow pan and pour buttermilk mixture over chicken. Cover tightly and marinate in the refrigerator for 2 hours.

Preheat oven to 350 degrees F.

Combine egg substitute and whole-grain mustard in a shallow dish. Combine cereal, Parmesan, and oregano in a second shallow dish.

Remove chicken from marinade and drain excess liquid. Dip chicken pieces, 1 at a time, into the egg mustard mixture and then dredge in the cereal mixture. Place chicken on a wire rack set on top of a baking sheet. Lightly spray the chicken with cooking spray. Bake for 35 minutes or until chicken is fully cooked through and juices run clear when pierced with a knife.

Nutrition Information
Nutritional analysis per serving Calories 330
Total fat 11.27 grams Saturated fat 2.5 grams
Carbohydrates 9.2 grams Fiber 0.15 grams

Episode#: CV1B05
Copyright © 2003 Television Food Network, G.P., All Rights Reserved


Bacon Cheddar Cheese Burgers
Recipe courtesy Juan-Carlos Cruz

Recipe Summary
Difficulty: Easy
Prep Time: 15 minutes
Cook Time: 15 minutes
Yield: 4 servings
User Rating: 



4 strips turkey bacon
1 1/2 pounds lean ground turkey breast (with no skin)
1/4 cup minced fresh watercress
1 tablespoon Worcestershire sauce
1/2 cup minced button mushrooms
1/4 teaspoon black pepper
4 sprays canola oil cooking spray
4 (3/4-ounce) slices reduced-fat Cheddar
2 English muffins, split in 1/2 and toasted lightly
2 tablespoons light mayonnaise
1 medium beefsteak tomato, cut into 4 slices
1 medium red onion, cut into 4 slices
1 cup shredded iceberg lettuce


In a nonstick 10-inch saute pan, cook the turkey bacon over medium-high heat until crisp. Transfer bacon to paper towels to drain grease and set aside. When bacon has cooled, break each piece in half.

In a large bowl, combine ground turkey, watercress, Worcestershire sauce, mushrooms, and pepper and stir until well mixed. Form meat mixture into 4 patties.

Heat a nonstick griddle or large nonstick pan over medium-high heat and spray twice lightly with canola oil cooking spray. Place each patty on griddle, in batches as necessary, and cook for about 3 to 5 minutes. Flip burgers, cook for another 3 to 5 minutes, and then top each patty with 1 slice of bacon (which will be in 2 pieces), and 1 slice of cheese. Cook until cheese is has softened. Remove patties from griddle. Spread 1/2 tablespoon of light mayonnaise over each English muffin half. Place burgers on 1 half English muffin and top the burger with 1 slice of tomato, 1 slice of red onion, and 1/4 cup of shredded lettuce.

Nutrition Information
Nutritional analysis per serving Calories 389
Total fat 12 grams Saturated fat 5 grams
Carbohydrates 21 grams Fiber 1 gram

Episode#: CV1B09
Copyright © 2003 Television Food Network, G.P., All Rights Reserved

Air Fried Pork Chops

Home > Recipes
Air-fried Pork Chops
Recipe courtesy Juan Carlos Cruz
Show:  Calorie Commando
Episode:  Southern Comfort Foods

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Recipe Summary
Difficulty: Easy
Prep Time: 10 minutes
Cook Time: 10 minutes
Yield: 4 servings
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4 (3/4-inch thick) pork loin chops
1/2 cup Dijon mustard
1/2 cup Italian bread crumbs
1 teaspoon salt
1 teaspoon pepper
1/2 teaspoon cayenne pepper
Canola oil spray


Preheat the oven to broil.

Thickly coat pork chops with Dijon mustard (you may not need all of the mustard). In a shallow bowl, combine bread crumbs and seasonings. Dredge pork chops in crumbs. Arrange pork chops on a wire rack set on top of a sheet pan. Spritz bread crumb coating with a little bit of oil spray. Place under broiler and cook on both sides until coating is brown, about 5 minutes on each side.



-- Edited by Samzmom at 19:00, 2005-01-28

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