Quick Chicken Lasagna from Holly Clegg’s trim&TERRIFIC Diabetic Cooking

1 rotisserie chicken, skin removed and chicken cut into pieces (about 3 cups)
2 (26-ounce) jars fat-free reduced-sodium red pasta sauce
1 (8-ounce) package  no-boil lasagna noodles
2 cups shredded part-skim Mozzarella cheese
2 (10-ounce) packages  chopped frozen spinach, thawed and drained

1. Preheat oven 350˚F.

2. Combine chicken and pasta sauce. In an oblong baking dish, spread thin layer chicken sauce.

3.  Top with layer of noodles, one-third chicken sauce, Mozzarella cheese, half spinach. Repeat layering with noodles, chicken sauce, Mozzarella, remaining spinach. Continue with remaining ingredients.

4. Bake, covered, 50 minutes. Uncover, bake 5 minutes longer, or until bubbly.

Nutritional information per serving:
Calories 268, Protein (g) 24, Carbohydrate (g) 31, Fat (g) 5, Calories from Fat (%) 48, Saturated Fat (g) 2, Dietary Fiber (g) 4, Cholesterol (mg) 48, Sodium (mg) 588, Diabetic Exchanges: 3 very lean meat, 2 starch

Quick Chicken Lasagna: No Time To Cook or Don’t Like To Cook

Speedy Chicken Chili

With Americans spending almost an hour a day on food preparation and clean up , I always recommend using recipe-ready ingredients to help cut down on meal prep time whenever possible. Use products likes bread mixes that only require water, canned soups and bases, frozen and pre-chopped veggies and pre-cooked protein, such as Tyson® Grilled & Ready™ Whole Breast Fillets, provide convenience without sacrificing flavor or nutrition.

My recipes for Chipotle Chicken Soft Tacos with Avocado Salsa, and Speedy Chicken Chili (trim&TERRIFIC Too Hot in the Kitchen) can be made using pre-cooked frozen chicken breasts which can go from freezer to plate in less than five minutes.

Makes 10 (1-cup) servings

2 pounds boneless, skinless chicken breasts, cubed (frozen pre-cooked grilled and ready chicken breast or rotessiere chicken)
Salt and pepper to taste
2 cups salsa
1 (14 1/2-ounce) can chopped tomatoes, with juice
4 cups fat-free chicken broth
1 (4-ounce) can chopped green chilies
2 teaspoon dried oregano leaves
1 teaspoon ground cumin
2 cups frozen corn, thawed
1 (15-ounce) can red kidney beans, rinsed and drained
1 (15-ounce) can navy beans, rinsed and drained
Shredded reduced-fat cheese, avocado, and red onions, optional

1. In large pot coated with nonstick cooking spray, season chicken and cook until lightly browned, 5 minutes.

2. Add salsa, tomatoes, broth, green chilies, oregano, and cumin. Bring to boil, reduce heat, and cook 15 minutes. Add corn and beans, cooking another 5-10 minutes until well heated and bubbly. Serve with condiments.

Nutritional information per serving:
Calories 257 Calories from fat 7% Fat 2g Saturated Fat 0g Cholesterol 53mg Sodium 740mg Carbohydrate 29g Dietary Fiber 7g Sugars 6g Protein 29g Dietary Exchanges: 2 starch, 4 very lean meat

Spicy Advice: Look for fresh salsa or your favorite flavored salsa to pump up flavor. For a short-cut, use pre- cooked, grilled whole chicken breast fillets (great grilled flavor) or rotisserie chicken.
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Chipotle Chicken Soft Tacos with Avocado Salsa  (trim&TERRIFIC Too Hot in the Kitchen)

Makes 3 cups chicken

1 tablespoon olive oil
1/4 cup chopped red onion
1 teaspoon minced garlic
2-3 tablespoons chopped chipotle peppers (in can)
1 tablespoon honey
2 cups chopped tomatoes
1/4 cup chopped green onions
2 cups cooked shredded chicken (frozen pre-cooked grilled and ready chicken breast)
Salt and pepper to taste
8 small four tortillas, heated
Avocado Salsa (recipe follows)

1. In large nonstick skillet, heat olive oil and cook onions and garlic several minutes, stirring.
2.  Add chipotle peppers, honey and tomatoes, cooking and stirring for 5-7 minutes, or until slightly thickened.
3.  Add green onions and chicken.  Season to taste.  Top each tortilla with chicken mixture and Avocado Salsa.

Avocado Salsa  (trim&TERRIFIC Too Hot in the Kitchen)
The seasoned vinegars bind together this wonderful blend of ingredients.

Makes about 1 1/2 cups

1/3 cup finely chopped cucumber
1/3 cup finely chopped red onion
1 tablespoon finely chopped parsley
1 large avocado, diced
1/2 teaspoon olive oil
1 tablespoonNAKANO seasoned rice vinegar
Salt and pepper to taste

1. In bowl, combine all ingredients together. Season to taste. Refrigerate until using.

My Favorite Chicken Chili

Veteran’s Day is this Friday. If you know of any veterans in your area, maybe drop off a Tupperware full of leftover chili to warm their day.

Easy Chili from Holly Clegg’s trim&TERRIFIC Diabetic Cooking

Makes 6 – 8 servings

2 pounds ground sirloin
1 teaspoon minced garlic
1 tablespoon chili powder
1 teaspoon ground cumin
1 (16-ounce) jar chunky salsa
1 (16-ounce) package frozen corn
2 (14 1/2-ounce) cans seasoned beef broth
1 (15-ounce) can pinto beans, drained and rinsed

1. In a large pot, cook meat and garlic until meat done. Drain any excess fat.

2. Add remaining ingredients. Bring mixture to boil, reduce heat and cook 15 minutes.

Nutrition information per serving:
Calories 266, Protein (g) 29, Carbohydrate (g) 25, Fat (g) 7, Calories from Fat (%) 22, Saturated Fat (g) 2, Dietary Fiber (g) 5, Cholesterol (mg) 60, Sodium (mg) 848, Diabetic Exchanges: 3 lean meat, 11/2 starch, 1 vegetable

For more healthy southern diabetic-friendly recipes visit my website www.hollyclegg.com.

Easy Chili-My Go-To Chili Recipe

Holiday time is right around the corner, so it’s time to save up for gifts! Buying private label products saves you money while giving you quality ingredients at a more affordable price. I’m a big fan of private label groceries as I’ve been satisfied with almost all of my purchases. The lower cost doesn’t mean lower quality. Creators of private label products just don’t require the huge marketing budget big brands have to account for. With private labels you’re paying mostly for the food, not the fancy ad or packaging.

Easy Pot Roast from Holly Clegg’s trim&TERRIFIC Diabetic Cooking

14 servings/serving size: 4 ounces beef, 1/2 cup vegetables

1 (4-pound) beef sirloin tip roast, trimmed of excess fat
6 cloves garlic, sliced or Shurfine garlic powder
Salt and pepper to taste
1 large onion, sliced
1 (10 3/4-oz) can condensed 98% fat free cream of mushroom soup
1 (16-oz) package baby carrots
1 Louisiana yam, (sweet potato), peeled, cut into chunks
2 red potatoes, peeled, cut into chunks

1. Preheat oven 300° F. Cut slits in roast, stuff garlic pieces in meat.

2. Season meat with salt and pepper. Spread sliced onion over roast, pour soup over onions.

3. Cover, bake 4 hours depending on size of roast. Add carrots and potatoes, continue cooking another hour or until meat is tender or you are ready to eat.

Nutritional information per serving:
Calories 249, Protein (g) 29, Carbohydrate (g) 14, Fat (g) 8, Calories from Fat (%) 72, Saturated Fat (g) 2, Dietary Fiber (g) 2, Sugars (g) 4, Cholesterol (mg) 57, Sodium (mg) 254, Diabetic Exchanges: 1 starch, 4 lean meat

Easy Pot Roast: My Family’s Favorite Roast Recipe

This past spring I gave a seminar with Matt Saurage of Community Coffee talking about using coffee in recipes.  Of course, we know how to use coffee in sweets and treats as coffee really intensifies the chocolate flavor (which we all like).  What people didn’t  know is coffee also may be used in a marinade to tenderize meat.  So, here’s a marinade  I developed for Community Coffee.  Also, I thought it would be fun to includd Coffee and Food Pairing throughout my new book, Too Hot in the Kitchen.  So, if you are a coffee drinker look for the coffee cup symbol by the recieps  for serving suggestions of what type roasted coffee  compliments that food.  

Flank Steak with Coffee Marinade
Coffee adds depth and flavor while being a natural tenderizer creating a quick, flavorsome meat.  No time to cook-marinate in the morning and toss on grill when get home.

Makes 6 servings

1 cup strong black Community® coffee
1 tablespoon Dijon mustard
1 teaspoon minced garlic
2 tablespoons balsamic vinegar
2 tablespoons light brown sugar
1 teaspoon olive oil
Salt and pepper to taste
2 pounds flank steak, trimmed of fat

1.  In large plastic bag or glass dish, combine all ingredients except flank steak, mixing well.  Add flank steak, refrigerate, and marinate 2 hours or more, turning occasionally.
2.  Discard marinade.  Grill over hot fire until cooked rare to medium rare, 4-7 minutes on each side.  Serve rare, cut diagonally across grain into thin slices.  May be broiled in oven.  Let sit 5 minutes before slicing.

Calories 214, calories from fat 3%, fat 8 g, saturated fat 3 g, Cholesterol 91 mg, Sodium 80 mg, Carbohydrate 1 g, Fiber 0 g, Protein 33 g, Diabetic Exchanges: 4 1/2 lean meat

Cooking with Coffee in Meat Marinade

 

Sweet Potato Chili over Couscous

It’s a pink out! Thanks to the amazing continuous efforts of many breast cancer charities, doctors, treatment centers, patients, survivors, friends and family, the word it out, October is Breast Cancer Awareness month! Pink ribbons and pink products are everywhere. Many companies, such as Lacoste, Stella & Dot, Tory Burch and Nike among many others, have created products with a pink theme in honor of the cause, with a portion of the proceeds going to cancer research.

Another way to lend a hand to someone close to you going through treatment is of course food. I know I’m bias, but food is the best way to warm the heart and help soothe symptoms, aside from medicine of course. Why not help take the pressure off of mealtime and help ease their symptoms by whipping up a nutritious, easy, flavorful meal for your loved one or friend going through treatment.

Ever since my father’s diagnosis in the late 90′s, I’ve realized the power food has on patients as they go through treatment and work to remain healthy in the years following. In 2006, I wrote Eating Well Through Cancer: Easy Recipes & Recommendations During & After Treatment with a local oncologist to help those going through cancer and caretakers cope with the effects of treatment through food. Currently, I’m a monthly contributor to Thrive (Cancer Treatment Centers of America’s monthly publication), Breast Cancer Wellness and the HuffingtonPost.com health channel. My Eating Well Through Cancer recipes have been featured on LiveStrong.com and AOL Healthy Living.com.

Sweet Potato Chili with Couscous

 However, to keep within the pink theme, I want to offer you a delicious recipe from my trim&TERRIFIC Too Hot in the Kitchen cookbook. I recommend selecting fom the “Fill Up with Fiber” section of my book as it will definitely fill everyone up while supplying a great deal of nutritional value. My Sweet Potato Chili Over Couscous is delicious, nutritious, freezes well and feeds a crowd (see below for recipe).  Look for Louisiana Yams for the sweetest of sweet potatoes and I speak from experiencefrom cooking with them.   Remember, sweet potatoes have been touted as one of the most nutritious vegetables which is great as they are my favorite….so is this vegetarian style recipe.

Sweet Potato Chili over Couscous

This vegetarian entrée tops my list! The spicy chipotle chili powder, smoky tomatoes, and naturally sweet yams over unassuming couscous are fantastic.

Makes 6 (1-cup) servings with 1/2 cup couscous

1 tablespoon olive oil
1 onion, chopped
1 red bell pepper, cored and chopped
1 teaspoon minced garlic
1 tablespoon chili powder
1 teaspoon chipotle chili powder
1-1/2 pounds Louisiana yams (sweet potatoes), peeled and cut into 1/2-inch chunks (4 cups)
1 (14 1/2-ounce) can fire-roasted diced tomatoes
1 (15-ounce) can dark red kidney beans, rinsed and drained
1 1/2 cups vegetable broth 3 cups cooked couscous

1. In large nonstick pot, heat oil and sauté onion, bell pepper and garlic over medium heat until tender, about 5 minutes. Stir in chili and chipotle powder for 30 seconds. Add sweet potatoes, tomatoes, beans and broth.

2. Bring to boil, reduce heat, and cook about 20-30 minutes or until sweet potatoes are tender. Serve over couscous.

Nutritional information per serving:
Calories 312 Calories from fat 10% Fat 3g Saturated Fat 0g Cholesterol 0mg Sodium 626mg Carbohydrate 61g Dietary Fiber 11g Sugars 12g Protein 11g Dietary Exchanges: 3 1/2 starch, 2 vegetable

Spicy Advice: Chipotle chili powder has a smoky spicy flavor found in spice section. Fire-roasted tomatoes, also in groceries, have a smoky fiery flavor. Chili powder and diced tomatoes may be substituted to save a trip to the store.

Soothing Symptoms Through Food: National Breast Cancer Awareness Month

Southwestern Lasagna from Holly Clegg’s trim&TERRIFIC Too Hot in the Kitchen

10 servings/serving size: 1 piece

1 pound ground sirloin
1 teaspoon minced garlic
1 (16-ounce) jar  salsa
1 1/4 cups enchilada sauce
Shurfine salt and pepper to taste (optional)
1 cup fat-free  cottage cheese
1 large egg white, beaten
6 (6-inch)  flour tortillas, cut into thirds
1 cup shredded reduced-fat  Monterey Jack cheese

1. Preheat oven 350 degrees. Coat 13x9x2-inch baking dish with nonstick cooking spray.

2. In large nonstick skillet, cook meat and garlic until done. Drain any excess fat. Add salsa, enchilada sauce, and salt and pepper.  Bring mixture to boil, reduce heat, and simmer 10 minutes.

3. In small bowl, combine cottage cheese and egg white.

4. Spread thin layer meat sauce in prepared dish. Layer with half tortillas, all cottage cheese mixture, half remaining meat mixture, and half the cheese. Repeat layers, omitting cottage cheese layer and ending with meat sauce.

5.  Sprinkle remaining cheese on top and bake 25–30 minutes or until bubbly.

Nutritional information per serving:
Calories 193, Calories from fat (%) 51, Fat (g) 6, Saturated Fat (g) 2, Cholesterol (mg) 32, Sodium (mg) 597, Carbohydrate (g) 17, Dietary Fiber (g) 1, Sugars (g) 4, Protein (g) 18, Diabetic Exchanges:  1 Starch, 2 Lean Meat

Southwestern Lasagna

Family Day – A Day to Eat Dinner with Your Children, September 26, is a national movement launched by The National Center on Addiction and Substance Abuse at Columbia University in 2001 to remind parents that frequent family dinners make a difference! Make the time and effort as a study by the organization consistently found family dinners make a difference. Use my quick, healthy recipes to get a homemade meal on the table in time for the family to have dinner together.

Grab ingredients to whip up dinner from your local Associated Food Store on your way home. Shurfine/Shurfresh products are not only affordable and high-quality, you’re supporting your local community when you purchase them from your neighborhood Associated Food Store.

Southwestern Rice from Holly Clegg’s trim&TERRIFIC Too Hot in the Kitchen

Makes 8 (1-cup) servings

2 cups cooked rice (try brown rice)
1 (15-ounce) can Shurfine corn, drained
1 (15-ounce) can black beans, rinsed and drained
1 (10-ounce) can chopped Shurfine tomatoes and green chilies
2 cups shredded Shurfine reduced-fat Mexican blend cheese, divided
1 bunch green onions, chopped (reserving 2 tablespoons)
1 (2 1/4-ounce) can Shurfine sliced black olives, drained
1 cup Shurfresh nonfat sour cream

1. Preheat oven 350°F. Coat 2-quart oblong baking dish with nonstick cooking spray.

2. Combine all ingredients using 1 3/4 cups cheese in prepared dish. Bake 45-50 minutes.

3. Remove from oven and sprinkle with remaining 1/4 cup cheese and 2 tablespoons
green onions. Return to oven 5 minutes or until cheese melted.

Nutritional information per serving: Calories 269, Calories from fat 23%, Fat 7g, Saturated Fat 3g, Cholesterol 23mg, Sodium 720mg, Carbohydrate 38g, Dietary Fiber 5g, Sugars 5g, Protein 14g, Dietary Exchanges: 2 1/2 starch, 1 1/2 lean meat

Southwestern Rice: Associated Food Stores Weekly Recipe

This perfect three ingredient marinade creates a crowd-pleasing last minute dinner using Shurfine private label products. Support your local community by purchasing Shurfine/Shurfresh products at your local Associated Food Store. Shurfine/Shurfresh ingredients are high quality and affordable.

Also, you can freeze the pork tenderloins in the marinade to pull out when needed.

Perfect Pork Tenderloin from Holly Clegg’s trim&TERRIFIC Too Hot in the Kitchen

Makes 6-8 servings

¼ cup Shurfine low sodium soy sauce
¼ cup NAKANO roasted garlic seasoned rice vinegar
2 tablespoons Shurfine honey
2 (1- lb.) pork tenderloins, trimmed of excess fat

1. Combine all ingredients except tenderloins in a resealable plastic bag. Add tenderloins and refrigerate overnight, if time permits.

2. Preheat oven 350°F. Bake 40-45 minutes or until meat thermometer inserted into thickest portion of tenderloin registers 160°F or can grill.

Nutritional information per serving:
Calories 129 Calories from fat 18% Fat 2g Saturated Fat 1g Cholesterol 74mg Sodium 255mg Carbohydrate 0g Dietary Fiber 0g Sugars 0g Protein 24g Dietary Exchanges: 3 very lean meat

Perfect Pork Tenderloin: Associated Food Stores Weekly Recipe

Chicken and Sausage Jambalaya

I enjoy entertaining and jambalaya is the perfect one dish meal to feed a crowd. A Louisiana classic made with meat, rice and vegetables; jambalaya traditionally can take over an hour to prepare. However, this mouth-watering version is full of flavor, yet quick and easy to make in half the time! Use leftover cooked chicken or rotisserie chicken for an even simpler version.

Chicken and Sausage Jambalaya from Holly Clegg’s trim&TERRIFIC Gulf Coast Favorites cookbook

One-pot, crowd-pleasing Louisiana favorite. As a short cut, use rotisserie chicken and turkey sausage.

Makes 8 (1-cup) servings

 7 ounces reduced-fat smoked sausage, thinly sliced
1 onion, chopped
1 green bell pepper, cored and chopped
2 teaspoons minced garlic
3 cups fat-free Shurfine beef broth
1 1⁄2 cups Shurfine rice
2 cups cooked, diced, boneless, skinless chicken breasts
1 teaspoon Shurfine LA hot sauce
1 bunch green onions, chopped
Shurfine Salt and pepper to taste
1. Coat large nonstick pot with nonstick cooking spray and cook sausage over medium heat, turning constantly, until browned.
2. Add onion, pepper, and garlic. Cook until tender, 5–7 minutes, stirring continuously. Scrape brown bits from bottom of pan. (This adds color to the jambalaya.)
3. Add broth, rice, and chicken. Bring to boil, reduce heat, cover, and simmer until liquid is absorbed and rice is tender, 25–30 minutes.
4. Remove lid, stir in hot sauce and green onions. Season to taste. Cover and cook 5 minutes more before serving.
 
Nutritional Information Per Serving:
Calories 212, Calories from fat 6%, Fat 1 g, Saturated Fat 0 g, Cholesterol 28 mg, Sodium 659 mg, Carbohydrate 33 g, Dietary Fiber 2 g, Sugars 3 g, Protein 16 g, Diabetic Exchanges: 2 starch, 2 very lean meat
Terrific Tidbit: Look for turkey sausage or leaner cuts.

Chicken & Sausage Jambalaya: Associated Food Stores Weekly Recipe