Inexpensive Family Dinners (10) Collection
Elly
Peppers Filled with Beans
Eggplant Sautee
Orrechiette with Zucchini and Tomato
Baked Squash Italiano
Zucchini Parmesan
Spanish Rice
Pasta al Forno with Tomato and Celery Sauce
Pasta Parmesan with Broccoli
Polish Mushroom Soup
Sataras
Servings: 4
Preparation time: 15 minutes
1 tsp extra virgin olive oil
onion, medium size
peppers - red, yellow, green (1 of each)
300 grams of tomato sauce (or 10 fresh tomatoes, diced)
1 Tbsp Tamari soy sauce (instead of salt)
1/2 pepperoncino
1 dash oregano
* optional = 2 celery stalks
Heat olive oil. Slice onion and peppers. Pan-fry onions for a couple of
minutes, then add peppers, and stir for 5 minutes at low temperature. Add
tomato sauce, leave it to boil, then season it with Tamari soy sauce,
pepperoncino and oregano.
*the meal done this way is low carb and non-fat. You can serve it as a
side dish with meat (turkey, chicken), with rice or with pasta. It can
also serve as a sauce for Pasta al forno recipe.
Peppers Filled With Beans
Category: main dish / side dish, low carb - oven-prepared!
Preparation time: 15 min. + 30 min. in the oven
Servings: 3
6 peppers
2 cans white beans (ca 400 gr)
5 Tbsp olive oil (1 + 1+ 3 Tbsp)
3 onions
1 Tbsp red pepper
1 tsp dry parsley
1 tsp salt
1 tsp dry garlic
1 can water
100 gr cooking cream
Heat the oven at 250 C. Clean and prepare peppers for filing. Heat 1 Tbsp
of olive oil in the wok. Filling: -chop onions and drain beans. -saute
onions in the wok with beans, red pepper and parsley leaves. Add salt and
garlic.
Fill peppers with the mass. Use 1 Tbsp olive oil to grease the oven dish;
place peppers in the oven dish, add water and olive oil on each pepper.
Place the dish in the oven and bake. At the end cover the peppers with
cooking cream, bake for 5 minutes and serve.
--
Eggplant Sautee
Category: main dish / side dish, vegetarian, low carb - start preparing 1
hour ahead!
Preparation time: 1 h + 15 min.
Servings: 2
1 large eggplant
1 tsp olive oil (originally 1 Tbsp per 1 large eggplant)
4 cloves garlic
2 Tbsp tomato sauce
dash salt, pepper and parsley
1 Tbsp Tamari soy sauce
Wash eggplants, peel them, chop them to cubes, salt and leave for 1 hour.
Drain. Chop garlic. Heat olive oil in wok, then add eggplants, turn the
heat down and saute. When they're almost done, add garlic, tomato sauce,
pepper and parsley.
Serving suggestion: black rice
1 serving: calories = 98,5; carbs = 17 g; fat = 3 g; proteins = 3,5 g
-
(Orecchiette With) Zucchini And Tomato
From: Maxine, rec.food.recipes, posted 23.5.2002.; Recipe from Steve
Manfredi, Bel Mondo restaurant, Sydney
Servings: 4
Preparation Time: 30 minutes
2 Leeks, cleaned and cut into Rounds
2 clove Garlic, minced
2 Or 3 medium zucchini, cut Into 1/2 cm semi-circles
1 Tbsp extra virgin olive oil
120 grams of tomato sauce (original recipe recommends: 600 g Tomatoes,
ripe, chopped
? tsp of dried parsley (original recipe recommends: 1 Handful flat-leaf
parsley Roughly chopped)
1 dash pepper
---
200 grams of whole wheat orrecchiete or other short pasta
1 tsp sea salt
--
Grated Parmesan or pecorino to taste (30 grams)
Fry the leeks, garlic and zucchini in the olive oil for half a minute.
Add the tomatoes and simmer for 8-10 minutes.
Meanwhile, fill a large pot with water and bring to the boil, add the
pasta and cook until al dente.
Add the parsley to the tomato mixture and season.
Toss it with the cooked and drained pasta and serve with the grated
cheese.
Any pasta left over is perfect for lunch the next day.
--
Baked Squash Italiano
From: International Recipes Online, rec.food.recipes, 2002
Category: side dish, low carb, vegetarian
Servings: 1
Preparation time: 1 hour (30 min. of oven heating + 30 min. of baking)
Cost: ca 4 euro
1 lb. any squash (winter or summer; zucchini, butternut, pattypan, even
pumpkin)
2 Tbsp olive oil
1 tsp dried oregano
1 tsp dried rosemary, crushed
1 tsp pepper (or to taste)
1 tsp salt (or to taste)
1/3 cup freshly grated Parmesan cheese
Preheat oven to 350 degrees.
If using acorn or pumpkin squash, peel. Squash with edible skin should be
left unpeeled.
Wash squash and discard seeds and strings. Cut into uniform pieces; one
and a half-inch chunks for a round squash, or long wedges for zucchini.
Oil an ovenproof baking pan lightly and put the squash in it, skin side
down. Sprinkle the squash with the olive oil and then with the dried
herbs, pepper and salt, and Parmesan. Put in oven and bake until pieces
are soft in the middle (about half an hour for zucchini).
Suggestion: have it as a side dish with pork roast or pork chops.
1 serving: calories = 240; carbs = 1 g; fat = 22 g; proteins = 10,5 g
Zucchini Parmesan
From: IKnowUW...@aol.com, rec.food.recipes (original recipe changed)
Category: vegetable side/main dish, low carb
Preparation time: 30 min.
1 med zucchini, sliced
1 small onion, chopped
1 small bell pepper, cut into thin strips
3 med tomato, chopped in bite-size chunks
1/4 cup Parmesan cheese
1 teaspoon oregano
salt and pepper to taste
4 Tablespoons water
4 Tbsp olive oil
Heat the oven at 250 C for 20 minutes.
Slice the veggies, grease the baking dish and add layers of zucchini,
onion,
pepper and tomato. Sprinkle with grated Parmesan and seasoning.
Bake for 20 minutes.
Spanish Rice
From: Luckytrim, rec.food.recipes, October 2002 - modified!
Category: main dish, low carb, vegetarian
Servings: 5
Preparation time: 30 min.
1 cup hot water
1 Tbsp olive oil
1 cup celery, chopped
2 med. onion, thinly sliced
2 med. green pepper, chopped
1 cup brown rice, uncooked
0,75 ml tomato sauce
2 Tbsp. Sauce for Tacos (picante, but mild)
1 Tbsp. garlic powder
Dash of oregano and paprika
Heat water in skillet. Chop onions, green peppers, celery, add rice, and
stir over high heat until lightly browned. Add the tomato sauce, water,
garlic powder, oregano and paprika, and bring to a boil. Cover tightly and
simmer 25 minutes.
1 serving: calories = 304,8; carbs = 62 grams; fat = 2,8 grams; proteins
7,8 grams
Pasta Al Forno With Tomato & Celery Sauce
Category: main dish /side dish, low carb - OVEN PREPARED!
Preparation time: 25 minutes + 20 min. in the oven
Servings: 10
1 kg whole wheat fusilli
2 tsp cooking salt
- -
1 Tbsp butter
2 green onions (or any type of sweet onion)
1 stalk celery
optional: chopped bell pepper
300 gr tomato sauce ("passata"; or passata di verdure)
10 drops of liquid artificial sweetener (or ? cup sugar)
? tsp dried basil (optional)
1/2 teaspoon salt (to taste, if needed)
- -
10 fettine (or mozzarella)
5 Tbsp grated parmesan cheese
Melt butter in a medium saucepan. Clean and chop onion and celery. Saute'
onion and celery over medium heat until onion is somewhat translucent. Do
NOT brown. Add tomato sauce, liquid artificial sweetener and bring
tomatoes to a boil and cook over medium-low heat 5 to 7 minutes. Add
basil, stirring in well, and add salt if needed.
In the meantime, heat the oven at 250 C.
Mix fusilli with the sauce, transfer to oven dish and top with cheese.
Bake
until the cheese melts and forms a crust.
Pasta Parmesan With Broccoli
From: Nutrisystem.com
Preparation time: 30 minutes
Cost: 7 Euro
Servings: 6
250 grams whole wheat pasta
2 tsp sea salt (1 + 1)
600 grams broccoli (fresh or frozen)
parmesan sauce:
50 grams parmesan
1 dash garlic
1 dash curry
1 pepperoncino (Italian dried hot red pepper)
3 Tbsp Tamari soy sauce
Cook/steam broccoli (fresh or frozen) and drain the remaining water.
Prepare whole wheat pasta (penne recommended). PARMESAN SAUCE: heat
cooking cream, adding parmesan to it so that it melts, and season it with
garlic, curry, Tabasco/pepperoncino and Tamari soy sauce.
Mix all ingredients together. * suggestion: if you have any leftovers, you
can cover them with slices of parmesan and bake them in the oven at 250
degrees C for 15 minutes.
1 serving: calories: 384.2; fat: 20 g; carbs: 36.7 g; proteins: 14.5 g
Polish Mashroom Soup
By: Esther Westerveld ; rec.food.recipes
1lb assorted mushrooms (button will do but flat cap varieties are much
better)
2 large onions
lemon
vegetable stock cubes
sour cream
croutons
parsley
Slice and fry the mushrooms and onions and place in a dish. Make two and a
half pints of vegetable stock (using stock cubes) in a large saucepan
remembering to add the juice of half a lemon. As the stock comes to the
boil add the fried mushrooms and onions. Bring to the boil. If not for
immediate use the soup can be allowed to cool and can be stored for later
use. When ready to serve bring the soup to the boil and add a third of a
pint of sour cream stirring briskly at full heat until the creamed surface
of the soup flares upwards. Serve with croutons and garnished with finely
chopped parsley.
--
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Elly
Cauliflower Mousakka
Beef Stroganoff
Cincinnati Chilli
Chicken Paprikash
Tender Lemon Chicken
Chicken with Olives
Adobo
Adobong Baboy
Mussels with Ham, Peppers and Tomatoes
Request From: "Parrothead Jenn" <komis...@verizon.net>
I am looking for Spaghetti Sauce recipes and inexpensive 'family' dinners
(Casseroles, and such).
Fresh Tomato Vinaigrette Dressing
This recipe can serve as a recipe for fresh tomato pasta sauce.
From: Hariett Roth (slightly modified!)
Category: salad dressing / pasta sauce, low carb
Preparation time: 10 min. + 15 min. to chill
Servings: 1 empty (Heinz ketchup) bottle
2 cups tomato sauce (or 1 cup canned tomatoes)
2 Tbsp red wine vinegar (white wine vinegar is ok, too)
2 Tbsp celery
4 Tbsp parsley (or dried parsley)
4 cloves garlic
1 tsp dried oregano
1 Tbsp Tamari soy sauce
1 pepperoncino
Finely chop celery stalk (or celery leaves) and parsley. Grate garlic
cloves.
Place all ingredients in food processor and puree.
Chill 15 minutes before using.
Cauliflower Mousakka
Category: Turkish Cuisine; main dish, low carb
Preparation time: 1:15 h
Servings: 5
1 Tbsp olive oil (OR: 5 Tbsp margarine)
3 large onions
0,4 kg ground meat
4 glasses water
1 meat spice cube (OR: 4 glasses meat broth)
2 tsp sea salt
1 medium cauliflower
For steaming: some water, juice of 1 lemon, 3 tsp sea salt (OR: 16 glasses
of water if blanching)
Put the margarine and chopped onions into a pan, and saute until the color
of the onions changes. Add the ground meat and continue to saute until the
meat simmers, while occasionally stirring. Add water or meat broth and
salt, cover and cook over low heat. After some time, add cauliflower
flowerets, lemon juice, some water and salt. (OR: Place water, lemon juice
and salt into another pan and bring to the boil, then add the cauliflower
after having removed its leaves and stalk, boil for 5-6 minutes. After
draining, divide into flowerets and add to the ground meat.) Cook for
about 40-50 minutes until the cauliflower becomes tender and serve.
Calories = 278.8; fat = 16.8 g; carbs = 7 g; proteins = 21.2 g
(Low Carb) Beef Stroganoff
From: www.nutrisystem.com
Servings: 4
Time of 40 minutes
1 Tbsp extra virgin olive oil
2 onions
400 grams of beef cubes, no fat
half wine glass of white wine (I used Pinot Griggio)
2 garlic cloves
8 mushrooms
1 cup of cooking cream
2 Tbsp of Tamari soy sauce
1 dash curry powder
1 pepperoncino + 1/2 tsp Tabasco
1 dash salt
Heat the olive oil.
Chop onions and mushrooms, and cut garlic thinly.
Stir-fry onions, then add beef cubes and stir-fry until the meat changes
colour into grey. Add wine and let it cook for a couple of minutes. Add
garlic and mushrooms, let it cook until the wine is almost gone, then add
cooking cream and spices. Cook for 5 minutes. Serve hot.
1 serving has: calories = 843; fat = 80 grams; carbs = 7 grams; protein
= 11 grams
Cincinnati Chili
From: Riggs, rec.food.recipes, posted 27.10.2002.
In Cincinnati the true enthusiasts have their Chili 1 to 5 ways:
1. Plain
2."Two Way" - Spaghetti & Chili
3."Three Way" - Chili, Spaghetti, and Cheddar Cheese
4."Four Way" - Chili, Spaghetti, Cheddar Cheese, and Onions
5."Five Way" - Chili, Spaghetti, Cheddar Cheese, Onions and Kidney Beans
Servings: 4
Preparation time: 2:30 hrs
Cost: 9 euro
2 Tbsp. oil
2 1/2 lbs. Ground Beef
1 Quart Coldwater
170 grams Tomato Paste
2 large Onion (diced)
1 1/2 Tbsp. Vinegar
1 tsp. L & P Worcestershire Sauce
1 clove Garlic (crushed)
2 Tbsp. Chili Powder
5 Bay Leaves
2 tsp. Cinnamon
1 tsp. Allspice
2 tsp. Cayenne Pepper
1 1/2 Tbsp Unsweetened Cocoa
Salt & Pepper to taste
In a heavy gauge pot - heat oil, add beef until brown.
Add onions and water and bring to a boil.
Reduce to a simmer and add tomato paste and all other ingredients and let
simmer 1 1/2 - 2 hours.
Adjust with salt & pepper to taste. Remove Bay Leaves before serving.
1 serving has: calories = 316.8; fat = 23.5 grams; carbs = 11.3 grams;
protein = 15.3 grams
Chicken Paprikash
From: The Old World Kitchen typed by Ross Bernheim; posted to
rec.food.recipes by Ronald Keene in Jan 2003
Category: Hungarian chicken main dish, low carb
Preparation time:
Servings: 4
? cup butter
1 large onion
1 cut-up chicken (1,6 kg)
1,5 Tbsp of Hungarian paprika
1 green bell pepper
1 tomato
optional - 100 grams of fresh button mushrooms
optional - 100 grams of sour cream
salt to taste
Preparation method: In a three quart Dutch oven or heavy bottomed sauce
pan over medium heat, melt butter. Slice onion, green bell pepper
(separate half of it) and tomato (separate half of it) and cut up chicken.
Add onion and sauté until translucent (about 5 minutes). Remove pan from
heat. Sprinkle chicken with salt and add to pan with paprika, half of the
green bell pepper, and half of the tomato. Cover the pan with a
tight-fitting lid and cook over very low heat until the chicken is tender
(1 to 1-1/2 hours). Turn chicken pieces occasionally so that they cook
evenly. If necessary, add a few spoonfuls of water to prevent sticking.
During the last 15 minutes of cooking add mushrooms, if using. --- When
chicken is tender, transfer to a heated platter. Place pan over medium
heat and cook juices, scraping the bottom of pan to loosen any burned-on
bits. Add a spoonful or so of water to achieve a gravy like consistency,
then stir in sour cream (if used) to form a smooth mixture. Pour over
chicken and garnish with remaining bell pepper and tomato. Serve hot.
1 serving: calories = 319; fat = 19.8 grams; carbs = 10.1 grams; proteins
= 24.5 grams
Tender Lemon Chicken (Low Carb)
From: Taste of Home's, Quick Cooking, Collector's Edition - modified into
low carb!
Category: main dish, low carb
Preparation time: ca 45 min.
Servings: 4
Suggestion: using the pressure cooker cuts the cooking time in half of
bone-in chicken breasts compared to those baked in the oven.
1 medium onion, chopped
4 garlic cloves, minced
2 tablespoons olive or vegetable oil
2 bone-in chicken breast halves, skin removed
1 cup vegetable broth (original recipe used chicken broth!)
1/4 cup water
1/4 cup lemon juice
3/4 cup minced fresh parsley (or 1 Tbsp dried parsley)
1/2 cup chopped celery with leaves
1-1/2 teaspoons Italian seasoning (*I used oregano)
1/2 teaspoon salt, optional
1/4 teaspoon pepper
4-1/2 teaspoons cooking cream
In a pressure cooker, saute onion and garlic in oil until tender; remove
with a slotted spoon and set aside. Brown the chicken, a few pieces at a
time, in the cooker. Return onion mixture and all chicken to pan. Add
broth, water, lemon juice, parsley, celery, Italian seasoning, salt if
desired and pepper.
Close cover securely; place pressure regulator on vent pipe. Bring cooker
to full pressure over high heat. Reduce heat to medium-high and cook for 8
minutes. (Pressure regulator 'should maintain a slow steady rocking
motion: adjust heat if needed.)Immediately cool according to
manufacturer's directions until pressure is completely reduced.
Remove chicken; keep warm. Measure pan juices; return 1-1/2 cups to pan.
Add cooking cream and bring to a boil; cook and stir for 2 minutes or
until thickened. Serve over chicken.
Chicken With Olives
From: Dave from Yardley, (International Recipes Online), posted on
rec.food.recipes, 6/2003 - modified!
Category: main dish, low carb
Preparation time: 30 minutes
Servings: 6
2,3 tablespoons olive oil
2 onions -- sliced
1 teaspoon cooking salt
1 teaspoon pepper
1/4 teaspoon ginger
1 tablespoon paprika
1 kg chicken breasts
1 onion -- finely chopped
200 grams green olives
1 lemon - freshly squeezed juice
Heat the oil in large sauce pan. Add 3/4 cup water gradually. Slice 2
onions and finally chop the third one. Grate the ginger. Add onion slices,
sprinkle with spices. Lay chicken on top. Steam over low heat for 20
minutes. Add finely chopped onion and olives, and steam for another 5
minutes. Just before serving squeeze on lemon.
1 serving: calories = 410; carbs = 7.5 grams; fat = 20.7 grams; protein
64.5 grams
Adobo
luckytrim Luck...@comcast.net, 6 Apr 2003
Newsgroups: rec.food.recipes
3 to 6 lbs. meat (chicken, beef, pork,
or mix them if you like)
1/2 cup soy sauce
1/2 cup vinegar
1 bay leaf
Few cloves of garlic, crushed
1 onion, sliced
Add all ingredients. Cover and simmer forever. Before serving thicken
sauce. This is a good one for a slow cooker. The longer simmered the more
tender the meat.
Adobong Baboy
From: Luckytrim; rec.food.recipes, 10/13/2002
Category: low carb, main course
0,5 kg pork loin, cut into chunks
1 head of garlic, crushed
1/4 cup soy sauce
1 tsp. freshly ground black pepper
1/2 cup white vinegar
1 Tbsp. vegetable or corn oil
Place the pork in a medium size pot together with the garlic, soy sauce,
pepper and vinegar and let stand for 2 hours. Cook slowly in the same pot
until the pork is tender (about 30 minutes). --- Transfer the pieces of
garlic from the pot to a separate pan and fry in hot oil until brown. Add
the pork pieces to the garlic and then fry until brown. Drain. Add the
broth to the fried pork and garlic and simmer for 10 minutes.
(without the oil) - 1 serving: calories = 237; fat = 6.5 grams; carbs
15.5 grams; protein = 29 grams
Mussels With Ham, Peppers, And Tomatoes
From: Luckytrim, rec.food.recipes
1/8 tsp. saffron threads, crumbled (optional, but...oh, my!)
1/4 cup dry white wine
2 lbs. mussels, cleaned and steamed open
1 onion, minced
2 oz. thickly sliced smoked ham, chopped fine
1/2 red bell pepper, chopped fine
1/2 green bell pepper, chopped fine
3 Tbsp. olive oil
2 garlic cloves, minced
1 lb. can tomatoes, drained well and chopped
In a small bowl, let the saffron soak in the wine for 15 minutes. Transfer
the mussels with a slotted spoon to a bowl, reserving the liquid, and
strain the liquid through a fine sieve into another small bowl. In a large
heavy skillet, cook the onion, the ham, and the bell peppers in the oil
over moderate heat, stirring, until the vegetables are softened; add the
garlic and cook the mixture, stirring, for 30 seconds. Add the tomatoes
and cook the mixture, stirring, for 5 minutes or until it is thickened.
Add the saffron mixture and the reserved mussel liquid and boil the
mixture until most of the liquid is evaporated. Season the sauce with salt
and pepper and let it cool to room temperature. While the sauce is
cooling, discard the top shell from each mussel and loosen the mussel from
the bottom shells. Top the mussels with the sauce and arrange them on a
platter. Makes about 30 mussels.
1 serving: calories = 182.5; carbs = 11 g; fat = 10.5 g; proteins = 12.5
Recommended wine: Soave D.O.C. white wine.