Golden Poppies our State Wildflower

Saturday, November 23, 2013

Lemon Broiled Chicken, Tuna-Cauliflower Casserole; Pastitsio; RECIPES Cooking for 2 with Lower calories..before the Holiday Party Nibbles kick in

These are easy recipes that have been around for over 50 years and are to help you maintain your figures..and maybe "fill you up, with a little something more healthy" before you indulge in all the wonderful fare at upcoming Holiday Parties.
Especially For my Friend Julie, in Dublin, Southern Ireland who today tried to convince me that a cake made with a fresh lemon juice frosting is lower calorie...lol


1/2 cup elbow macaroni..cooked
1/2 pound ground chicken or turkey
1/2 cup chopped onion
4 tomatoes chopped
2 cloves garlic smashed
1/4 cup grated cheese
1/2 tsp salt
1/2 tsp dried thyme
1/4 tsp ground cinnamon
1 cup skimmed milk
2 tbsp all purpose flour
1 egg beaten

in a heavy bottomed skillet...spray a non-stick spray then add the tomatoes  & onions, "saute" /sweat until the onions are opaque,add the ground chicken and stir to break up any lumps, 1/4 tsp salt.. cook for 5 mins on high.
Add  cooked macaroni, garlic, thyme, cinnamon and half the cheese, mix well and then pour into a sprayed oven proof casserole dish..smooth the top.
In a small saucepan heat half the milk , meanwhile in a screw topped jar, mix the rest of the milk with the flour and rest of the salt, add this to the pan and bring to boil, stirring, cook for 1-2 mins. 

Remove from heat and mix 2 tbsp sauce mix with the beaten egg, return to the pan and stir well and add the remaining cheese.
Pour this over the pasta mix.
BAKE ON A COOKIE SHEET FOR 25-30 MINS or until a a knife inserted in center comes out clean.
Remove from oven and wait 10 mins for contents to settle before serving.

Variations add any extra cooked vegetables before baking

Lemon Broiled Chicken

2 small chicken breasts, skinned, butterflied(halved lengthwise) and de boned
1/2 cup minced scallions
zest of 1 lemon ( keep the lemon for the juice later)
2 tbsp water
1 tbsp olive oil
2 tsp mixed herbs ( basil, marjoram, thyme, lemon pepper, celery seed, dill seed, your choice)
1/2 tsp salt

black pepper

In a ziplock plastic food bag add all the ingredients and allow to marinate overnight, in the fridge.

  Next day

remove from the bags and bring the marinade to a boil in a small pan, then allow to cool to room temp.
Brush the chickens with the cooked marinade and grill each 2-3 mins per side
Remove from grill and squeeze over the juice of 1 lemon and 2 tsp chopped parsley
serve with a green salad or brown rice

Tuna-cauliflower Casserole
you may substitute broccoli for cauliflower

1 small head of cauliflower  3/4 - 1 pound..cut into small pieces, cooked in boiling salted water.


in a sealable jar combine and mix:
2 tbsp all purpose  flour
1/4 tsp salt
1 cup  evaporated skimmed milk
shake well, then empty into a small pan and bring to low boil , allow to thicken then add
2 tbsp cheese
2tbsp chopped scallion
1 tbsp dry white wine
1 tbsp lemon juice
1/2 tsp minced parsley
salt & pepper to taste
Mix well to combine everything then add
 1 x 6ozs can drained, &  flaked, water packed, tuna
Fold this into the cauliflower then turn into a sprayed 1 qt casserole
top with another tbsp grated cheese
BAKE on a cookie sheet 20-25 min until bubbly

Remove and wait 5 mins before serving
You may substitute canned salmon for tuna.

These are some great supper and lunch recipes and you can stretch them even further by adding more cooked vegetables..enjoy!

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