Shepard's Pie

Serves: 4

Cooking Time:45 min

Ingredients

• 2 pounds ground  turkey
• 1/2 onion, chopped
• garlic powder and Mrs. Dash Table Salt Blend to taste
• 3/4 ounce package brown gravy mix (lowest fat version you can find)
• 2 cans (10 3/4-ounce) cream of mushroom soup Healthy Request
• 2 1/2 cups water
• 1 1/2 cups frozen sliced carrots
• 10 ounces package frozen peas, thawed
•   Mrs. Dash Table Salt Blend and pepper to taste
• 2 1/2 to 3 cups potatoes, peeled, cooked and mashed
•  paprika and pepper to taste
• Optional- Butter Buds

Instructions

1. Preheat oven to 350 degrees F.
   
2. Brown beef and onion in a skillet; season to taste with garlic powder and Mrs. Dash. Drain; pour into a large bowl.
   
3. Stir in gravy mix, soup, water, carrots and peas; mix well.
   
4. Spoon into a well sprayed 9 inch deep-dish pie plate; sprinkle with Mrs. Dash and pepper.
   
5. Spread mashed potatoes over top; bake at 350 degrees F for 45 minutes. Sprinkle with paprika, pepper and Optional Butter Buds.

 

Cheeseburger Pie (Gluten Free)

Serves: 6

Preparation Time:15 min

Cooking Time:30 min
 

Ingredients

• 1 pound lean ground turkey or beef
• 1 (1/2 cup) medium onion, chopped
• 2-3 cloves garlic minced
• pinch of pepper
• 1 cup 2% shredded cheddar cheese
• 1/2 cup Gluten Free Bisquick
• 1 cup skim milk
• 3 eggs
• Optional, frozen corn, peas or spinach, thawed and drained

Instructions

1. Preheat oven to 400 degrees F. Spray 9-inch glass pie plate with cooking spray.
       
2. In 10-inch skillet greased skillet, cook meat, garlic and onion  over medium-high heat, stirring frequently, until meat  is thoroughly cooked; drain. Stir in pepper. Optional- if using  additional veggies, add now)Spread in pie plate; sprinkle with cheese.
   
3. In medium bowl, stir Bisquick, milk and eggs with whisk or fork until blended. Pour into pie plate.
   
4. Bake 25 to 30 minutes or until inserted in center comes out clean.

Great with served with hot sauce or salsa

 

 

 

 

Avocado Tuna Salad Sandwich, Cold or as a Melt

2 Servings

Ingredients

• 12 ounces can tuna, drained and shredded
• 4 tablespoons plain Greek yogurt
• 1 avocado  mashed
• 1 hard-boiled egg, mashed
• Pepper to taste
• 2 Cheese slices, any 2% or light version
• 4 Slices Grain bread, toasted
• Optional for added flavor- 1-2 tsp spicy brown mustard

Instructions

1. Mix tuna, yogurt, avocado, egg and pepper.
   
2. Toast grain bread, add cheese slices to cover, add tuna mixture.

Hot Sandwich Option-

Variation: Avocado Tuna Melt.  Use a little I Can't Believe It's Not Butter Light or Smart Balance on the top and bottom of the bread, fill with cheese and tuna mixture and cook similar to grilled cheese sandwiches.

 

 

Slow Cooker Chicken and Mushroom Sauce

3-4 chicken breast cut in half
2 cans Cream of Mushroom Healthy Request
1/4 cup Sherry cooking wine
1/4 cup skim milk (you can add more 1 Tbsp at a time if the sauce is too thick as it cooks)
1-2 tsp pepper  (more to taste when serving, I use less while cooking, so my youngest will eat it and add more when serving)
1/2 onion diced
1 small package sliced mushrooms rinsed and diced
Prepared Barley or Brown Rice

Spray slow cooker with cooking spray, cook chicken breast on high for about 3 hours, remove chicken and drain slow cooker, spray slow cooker with cooking spray again.

(Optional- I like to place onions in a covered container for about 30-45 seconds in the microwave to slightly soften them before adding them to the slow cooker)

Add remaining ingredients, stir well, place chicken back to the slow cooker, and cook on low for 3-4 hours

Serve over rice or barely

Dijon Breaded Tilapia

• 2 tablespoons plain Greek yogurt
• 2 tablespoons dijon mustard
• 3/4 cup panko Japanese bread crumbs ( Optional- I use 1/2 cup wheat germ and 1/4 cup whole wheat flour)
• 1/4 teaspoon black pepper
• 1 tablespoon finely minced fresh parsley  ( Optional- I also add 1 tsp Cajun seasoning and 1 tbsp Basil)
• 4 (6 -8 ounce) tilapia fillets
• 4 lemon wedges
• Cooking Spray

 

You can use more Cajun seasoning if you prefer, but add slowly as it is spicy.

Directions:

1. Spray a 9x13 glass dish with cooking spray, preheat oven to 350
    
2. Combine yogurt and mustard in small dish.
3. Combine next 4 ingred. on a plate and mix well.4
4. Brush thin coating of mustard yogurt combo on to both sides of each fish fillet. (about 1 Tbsp for each fillet).
5. Press each coated fillet into Panko crumb mixture coating both sides well.
6. Bake fillets on 350 for 15-20 minutes, test one fillet to see if it flakes easily in the middle.  If it does not, place back in the oven for about 5 minutes
    
7. Serve with lemon wedges.

Baked Salmon with Herb Sauce

• 1 1/2 lbs salmon fillets
• 1 tablespoon I Can't Believe It's Not Butter Light
• pepper to taste
• 1/2 cup plain Greek yogurt 
• 1 tablespoon parsley
• 1/2 teaspoon dill
• 1 lemon wedge
• 1 green onion, finely chop, using just the green parts

Directions:

1. Spray a 9x13 glass dish with cooking spray, pre heat oven to 350, place fish in the dish and spread butter over the top of the salmon
2. Sprinkle salmon with pepper and bake for 20 minutes (if the salmon is a large piece or thick, cook 25 minutes before going to next step)
3. Mix yogurt, parsley, onion, and dill together.
4. Remove salmon from oven and spread yogurt mixture on top of salmon, return dish to oven and cook 5-10 minutes or until salmon flakes easily in the center.
5. Garnish with lemon wedges.

 

Basil Crusted Baked Salmon

 

 

• nonstick cooking spray
• 1/2 cup dry white wine
• 1 lb boneless skinless salmon fillet
• 1-2 teaspoons dried oregano ( I use more seasoning because I omit salt from any original recipe)
• 2 cloves garlic, minced
• freshly ground black pepper
• 1 lemon, juice of, divided
• 1 tablespoon extra virgin olive oil
• 1 tomato, thinly sliced
• 1/2 medium onion, thinly sliced
• 2 tablespoons chopped fresh parsley leaves (or 1 tsp dried)
• 1 tsp dried basil
• 1/4 cup dry breadcrumbs

 

Directions:

1. Spray a shallow baking pan with nonstick coating.
2. Add wine.
3. Place fish in pan, and sprinkle with oregano, garlic and pepper.
4. Sprinkle with juice of 1/2 lemon.
5. Top evenly with tomato and onion slices.
6. Drizzle with remaining lemon juice.
7. Mix breadcrumbs with parsley, basil and olive oil, and sprinkle over veggie topped salmon fillets.
8. Bake in a 450 degree F oven for about 8-10 minutes or until fish flakes easily.