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Sautéed Asparagus

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Sautéed Asparagus

Course Side Dish
Prep Time 5 minutes
Cook Time 10 minutes
Servings 6 people
Calories 58kcal

Ingredients

  • 2 Tablespoons butter
  • 1 pound asparagus stalks white ends removed then cut into 1-inch pieces
  • 2 teaspoons minced garlic
  • 1/2 teaspoon dried Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

Instructions

  • Melt butter in a large pan over medium-high heat. Add the asparagus and cook for 8-10 minutes, stirring occasionally, until tender.
  • Add the garlic, Italian seasoning, salt and pepper and cook, stirring constantly, for an additional 2 minutes.
  • Remove from heat and serve.

Notes

MFP: MFF Sautéed Asparagus

Nutrition

Serving: 2ounces | Calories: 58kcal | Carbohydrates: 3.6g | Protein: 1.9g | Fat: 4g
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Creamy Guacamole Dip

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Creamy Guacamole Dip

Course Side Dish
Prep Time 10 minutes
Cook Time 0 minutes
Servings 6 people
Calories 105kcal

Ingredients

  • 6 ounces ripe avocados (approximately 2 medium avocados) peeled and pit removed
  • 1/2 cup plain nonfat Greek yogurt
  • 2 Tablespoons chopped fresh cilantro
  • 1/2 cup diced tomato
  • 2 Tablespoons lime juice
  • 1/4 teaspoon pepper
  • 1/4 cup diced red onion
  • 1 teaspoon salt

Instructions

  • In a mixing bowl, mash avocado and mix in yogurt until well combined.
  • Add remaining ingredients and mix to combine then serve.

Notes

MFP: MFF Creamy Guacamole Dip

Nutrition

Serving: 3.3ounces | Calories: 105kcal | Carbohydrates: 7g | Protein: 2.1g | Fat: 7.6g
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Garlic Parmesan Baguette

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5 from 1 vote

Garlic Parmesan Baguette

Course Side Dish
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 8 people
Calories 112kcal

Ingredients

  • 1 (10 ounce) French baguette
  • 1/3 cup I Can’t Believe It’s Not Butter Light
  • 1/3 cup grated Parmesan cheese
  • 2 teaspoons minced garlic
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 Tablespoons fresh chopped parsley

Instructions

  • Preheat oven to 400 degrees F. Place bread on a sheet of aluminum foil.
  • Cut 1-inch slices almost all the way through the bread loaf. Be sure to not cut completely through the bread so it stays together.
  • In a small bowl, combine butter substitute, parmesan, garlic, salt, pepper and parsley until combined.
  • Spread garlic butter between each slice of bread. Spread any remaining butter on top then wrap bread in foil and place on a large baking sheet.
  • Bake for 15 minutes, then unwrap the bread and broil for 1-2 minutes until cheese is melted and bread is golden brown.

Notes

MFP: MFF Garlic Parmesan Baguette

Nutrition

Serving: 1.6ounces | Calories: 112kcal | Carbohydrates: 15.7g | Protein: 3.8g | Fat: 3.8g
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Parmesan Roasted Cauliflower

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Parmesan Roasted Cauliflower

Course Side Dish
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 6 people
Calories 100kcal

Ingredients

  • 1 1/2 pounds cauliflower florets
  • 2 Tablespoons olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 1/3 cup grated Parmesan cheese

Instructions

  • Preheat oven to 425 degrees F. Line a large baking sheet with parchment paper; set aside.
  • Add cauliflower florets to a gallon-sized resealable bag. Pour olive oil on top, seal bag and toss to coat.
  • In a small bowl, combine salt, garlic powder, pepper and parmesan cheese. Sprinkle on top of cauliflower then seal bag and shake until cauliflower is evenly coated.
  • Spread in an even layer on prepared pan and bake for 15 minutes or until fork tender.

Notes

MFP: MFF Parmesan Roasted Cauliflower

Nutrition

Serving: 3.4ounces | Calories: 100kcal | Carbohydrates: 6.7g | Protein: 3.8g | Fat: 6.4g
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Taco Pizza

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4 from 1 vote

Taco Pizza

Course Dinner
Prep Time 20 minutes
Cook Time 22 minutes
Total Time 42 minutes
Servings 6 people
Calories 374kcal

Ingredients

Dough:

  • 1 3/4 cups self-rising flour
  • 1 cup nonfat plain Greek yogurt

Toppings:

  • 1 pound 93% lean ground beef
  • 1 cup diced yellow onion
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/2 cup fat-free refried beans
  • 1 cup shredded Mexican blend cheese
  • 1/4 cup sliced black olives
  • 1/4 cup diced tomato
  • 2 Tablespoons light sour cream
  • 1/4 cup diced green onion

Instructions

  • Preheat oven to 400 degrees F. Cover a large baking sheet with parchment paper; set aside. In a mixing bowl or stand mixer, combine self rising flour and Greek yogurt until a thick dough forms.
  • Roll dough out onto a lightly floured surface into a large rectangle (approximately 10’”x14”) then place on prepared baking sheet; set aside.
  • Add ground beef and onion to a large skillet over medium-high heat. Cook, breaking up the beef, until cooked through and onion is tender. Drain excess grease then season with chili powder, cumin, coriander, onion powder, salt and pepper. Remove from heat; set aside.
  • Spread refried beans in a thin layer over the dough. Top with cheese, ground beef mixture, olives and tomato.
  • Bake for 20-22 minutes or until crust is golden brown. Remove from oven and top with sour cream and green onion before serving.

Notes

MFP: MFF Taco Pizza

Nutrition

Serving: 7ounces | Calories: 374kcal | Carbohydrates: 35.6g | Protein: 28.6g | Fat: 13g
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Honey Mustard Sausage & Vegetables

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5 from 3 votes

Honey Mustard Sausage & Vegetables

Course Dinner
Prep Time 15 minutes
Cook Time 22 minutes
Total Time 37 minutes
Servings 6 people
Calories 318kcal

Ingredients

  • 4 ounces yellow onion diced
  • 1 pound red potatoes diced
  • 8 Aidell’s Chicken and Apple Sausages sliced
  • 8 ounces asparagus spears white ends removed then cut into bite-sized pieces
  • 1 Tablespoon olive oil

Honey Mustard Sauce:

  • 2 Tablespoons brown sugar
  • 2 Tablespoons apple cider vinegar
  • 1 Tablespoon Dijon mustard
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

Instructions

  • Preheat oven to 425 degrees F. Line a large baking sheet with parchment paper or spray with nonstick cooking spray.
  • In a large bowl or resealable gallon-sized bag, toss together onion, potato, chicken sausage, asparagus and olive oil.
  • Spread in an even layer on prepared baking sheet and cook for 20 minutes.
  • While baking, whisk together all sauce ingredients in a small bowl. After cooking, pour sauce over the sausage and vegetables then toss to coat. Return to the oven and broil on high for 1-2 minutes, watching that it doesn’t burn.

Notes

MFP: MFF Honey Mustard Sausage and Vegetables

Nutrition

Serving: 7.1ounces | Calories: 318kcal | Carbohydrates: 21.9g | Protein: 19.1g | Fat: 17.1g
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Chicken and Mushroom Casserole

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Chicken and Mushroom Casserole

Course Dinner
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 6 people
Calories 362kcal

Ingredients

  • 2 Tablespoons butter
  • 8 ounces diced mushrooms
  • 4 ounces diced yellow onion
  • 1/4 cup all-purpose flour
  • 2 cups low-fat 1% milk
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 cup cooked white rice
  • 1 pound cooked, diced chicken
  • 1 pound broccoli florets steamed
  • 1 1/2 cups shredded cheddar cheese

Instructions

  • Preheat oven to 350 degrees F. Spray a 9×13-inch baking dish with cooking spray; set aside.
  • Melt butter in a large skillet over medium-high heat. Add mushrooms and onion and cook for 5 minutes, or until onion is tender.
  • Sprinkle flour on top and cook for an additional 2 minutes. Whisk in milk, season with garlic powder, onion powder, salt and pepper. Cook, stirring continuously, for 5 minutes or until thickened.
  • In a large mixing bowl, combine mushroom sauce, cooked rice, diced chicken, broccoli and 3⁄4 cup shredded cheddar cheese.
  • Spread mixture in prepared pan and sprinkle remaining 3⁄4 cup cheese on top. Bake for 30-35 minutes, or until heated through and cheese is melted.

Notes

MFP: MFF Chicken and Mushroom Casserole

Nutrition

Serving: 9.4ounces | Calories: 362kcal | Carbohydrates: 24g | Protein: 32g | Fat: 15.3g
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Egg Roll Skillet

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Egg Roll Skillet

Course Dinner
Prep Time 10 minutes
Cook Time 3 hours 20 minutes
Total Time 3 hours 30 minutes
Servings 6 people
Calories 240kcal

Ingredients

  • 1/2 Tablespoon sesame oil
  • 1 1/2 pounds lean ground turkey
  • 4 ounces diced white onion
  • 1 Tablespoon rice vinegar
  • 2 teaspoons minced garlic
  • 1 teaspoon ground ginger
  • 1/4 cup low-sodium soy sauce
  • 2 Tablespoons hoisin sauce
  • 1 (16 ounce) bag coleslaw mix
  • 4 ounces shredded carrots
  • 1 Tablespoon green onion thinly sliced
  • salt and pepper to taste

Instructions

  • Heat sesame oil in a large skillet over medium-high heat. Add turkey and cook, breaking up, until no longer pink. Drain excess liquid and return to stovetop.
  • Add diced onion and rice vinegar to the skillet and cook for 3-5 minutes or until onion is tender.
  • Add garlic, ginger, soy sauce, hoisin sauce, coleslaw mix, and carrots to the skillet. Cook, stirring, for 5-7 minutes, or until cabbage is wilted.
  • Remove skillet from the heat. Stir in green onions and season with salt and pepper, to taste. Serve over rice, if desired.

Notes

*Serve over cooked rice, if desired (not included In nutrition info).
MFP: MFF Egg Roll Skillet

Nutrition

Serving: 6.1ounces | Calories: 240kcal | Carbohydrates: 11.7g | Protein: 38.3g | Fat: 4.4g
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Slow Cooker Creamy Chicken Noodle Soup

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Slow Cooker Creamy Chicken Noodle Soup

Course Dinner
Prep Time 15 minutes
Cook Time 8 hours
Total Time 8 hours 15 minutes
Servings 8 people
Calories 289kcal

Ingredients

  • 1 1/2 pounds boneless, skinless chicken breast
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 8 cups unsalted chicken stock
  • 4 ounces diced yellow onion
  • 6 ounces diced celery
  • 8 ounces sliced carrot
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried rosemary
  • 2 bay leaves
  • 1/2 cup plain nonfat Greek yogurt
  • 1/4 cup low-fat 1% milk
  • 1/4 cup all-purpose flour
  • 10 ounces uncooked wide egg noodles
  • 1 cup frozen peas
  • 2 Tablespoons chopped fresh parsley

Instructions

  • Spray a 6-quart slow cooker with nonstick cooking spray. Place chicken in the slow cooker and season with salt and pepper.
  • Pour chicken stock over the chicken then add onion, celery, carrot, thyme, rosemary and bay leaves; stir to combine. Cover and cook on low for 6-8 hours.
  • After cooking, remove bay leaves and reserve 1 cup of liquid from the slow cooker then shred chicken using two forks.
  • In a small bowl, whisk together yogurt, milk, flour and reserved broth then stir into the slow cooker. Stir in egg noodles and peas then cover and cook for an additional 30-60 minutes or until pasta is tender and soup has thickened.
  • Garnish with parsley before serving.

Notes

MFP: MFF Slow Cooker Creamy Chicken Noodle Soup

Nutrition

Serving: 15.4ounces | Calories: 289kcal | Carbohydrates: 34.9g | Protein: 29.4g | Fat: 3.5g
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Slow Cooker Bahn Mi Sandwiches

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Slow Cooker Bahn Mi Sandwiches

Course Dinner
Prep Time 20 minutes
Cook Time 8 hours
Total Time 8 hours 20 minutes
Servings 6 sandwiches
Calories 216kcal

Ingredients

  • 6 sandwich buns

Pork:

  • 1 Tablespoon olive oil
  • 2 teaspoons salt
  • 2 teaspoons five spice powder
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1/4 teaspoon pepper
  • 2 pounds pork tenderloin
  • 1/2 cup water

Pickled Vegetables:

  • 4 ounces shredded carrots
  • 6 ounces cucumber julienned
  • 1/2 cup rice vinegar
  • 1 Tablespoon sugar
  • 1/4 teaspoon salt
  • 1 ounce chopped fresh cilantro

Aioli:

  • 1/4 cup nonfat plain Greek yogurt
  • 1 Tablespoon lime juice
  • 1 teaspoon sriracha
  • 1 teaspoon honey
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper

Instructions

  • Heat olive oil in a skillet over medium high heat. In a small bowl, combine salt, five spice powder, garlic powder, paprika and pepper. Rub spice mixture on the outside of the pork then place in the skillet. Cook for 2-3 minutes on each side, until golden brown, then place in the slow cooker.
  • Pour 1⁄2 cup water in the bottom of the slow cooker then cover and cook on low for 6-8 hours.
  • In a large mixing bowl, combine all pickled vegetable ingredients; cover and store in the fridge until serving. In a small bowl, whisk together all aioli ingredients until well combined; cover and store in the fridge until serving.
  • When pork is done cooking, shred it with two forks then serve on a bun (4.1 ounces of pork each). Top each sandwich with 2.5 ounces of slaw and 0.5 ounce of aioli.

Notes

*Bun not included in nutrition.
Serving size:
4.1 ounces pork + 2.5 ounces slaw + .5 ounces aioli = total weight 7.1 ounces
MFP: MFF Slow Cooker Bahn Mi Sandwiches

Nutrition

Serving: 7.1ounces | Calories: 216kcal | Carbohydrates: 8.6g | Protein: 32.3g | Fat: 5.8g