New Year, New You Entrees - KCBD NewsChannel 11 Lubbock

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New Year, New You Entrees

Chicken and Broccoli Pasta Chicken and Broccoli Pasta
Southwest Chicken Pasta Southwest Chicken Pasta
Maple Salmon Maple Salmon
Baked Halibut Steaks Baked Halibut Steaks
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Angel's Pasta
8 ounces angel hair pasta
1 tablespoon crushed garlic
1 tablespoon olive oil
2 zucchini, sliced
salt and pepper to taste
3 tomatoes, chopped
12 leaves fresh basil
4 ounces mozzarella cheese, shredded

Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain. Meanwhile, heat a medium skillet over medium heat. Pour in oil and saute garlic until golden. Stir in zucchini, salt and pepper. Saute 2 minutes, then mix in tomato and cook a few minutes more. Chop basil and add to vegetables right before mixing with pasta.
Combine pasta and vegetables. Serve topped with mozzarella.

Apricot Chicken
6 skinless, boneless chicken breasts
1 cup apricot preserves
1 tablespoon distilled white vinegar
1 tablespoon brown sugar

Preheat oven to 350 degrees F (175 degrees C). Place the chicken breasts in a 9x13 inch baking dish. Combine the apricot preserves, vinegar and brown sugar. Pour the preserve mixture over the chicken, cover and bake for 50 minutes. Remove cover and bake for 10 more minutes.

Asian Pasta
1 (8 ounce) package thin spaghetti
2 tablespoons sesame oil
1 dash soy sauce
1/2 teaspoon cayenne pepper
1 red bell pepper, julienned
1 bunch fresh cilantro leaves, finely chopped

Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain and rinse under cold water to cool.
Place pasta in a large bowl, and toss with the sesame oil, soy sauce, and cayenne pepper. Add the red bell pepper and cilantro and toss again until well mixed. Cover and refrigerate for one hour. Serve chilled.

Baked Halibut Steaks
1 teaspoon olive oil
1 cup diced zucchini
1/2 cup minced onion
1 clove garlic, peeled and minced
2 cups diced fresh tomatoes
2 tablespoons chopped fresh basil
1/4 teaspoon salt
1/4 teaspoon ground black pepper
4 (6 ounce) halibut steaks
1/3 cup crumbled feta cheese

Preheat oven to 450 degrees F (230 degrees C). Lightly grease a shallow baking dish.
Heat olive oil in a medium saucepan over medium heat and stir in zucchini, onion, and garlic. Cook and stir 5 minutes or until tender. Remove saucepan from heat and mix in tomatoes, basil, salt, and pepper. Arrange halibut steaks in a single layer in the prepared baking dish. Spoon equal amounts of the zucchini mixture over each steak. Top with feta cheese. Bake 15 minutes in the preheated oven, or until fish is easily flaked with a fork.

Baked Honey Mustard Chicken
6 skinless, boneless chicken breast halves
salt and pepper to taste
1/2 cup honey
1/2 cup prepared mustard
1 teaspoon dried basil
1 teaspoon paprika
1/2 teaspoon dried parsley

Preheat oven to 350 degrees F (175 degrees C).
Sprinkle chicken breasts with salt and pepper to taste, and place in a lightly greased 9x13 inch baking dish. In a small bowl, combine the honey, mustard, basil, paprika, and parsley. Mix well. Pour 1/2 of this mixture over the chicken, and brush to cover.
Bake in the preheated oven for 30 minutes. Turn chicken pieces over and brush with the remaining 1/2 of the honey mustard mixture. Bake for an additional 10 to 15 minutes, or until chicken is no longer pink and juices run clear. Let cool 10 minutes before serving.

BBQ Chili Pasta
1 (8 ounce) package rotini pasta
1 tablespoon olive oil
1 onion, chopped
8 ounces ground turkey
1 green bell pepper, chopped
1 (15 ounce) can whole kernel corn, drained
1 tablespoon chili powder
1 tablespoon dried oregano
1/2 teaspoon salt
1 (8 ounce) can tomato sauce
3/4 cup barbecue sauce

In a large pot with boiling salted water cook rotelle pasta until al dente. Drain.
Meanwhile, in a large non-stick skillet heat oil over medium-high heat, add onion and cook until onion for 2 minutes, or until softened. Add ground turkey and cook until no pink remains, about 3 to 4 minutes. Stir in chopped green bell pepper, corn, chili powder, dried oregano, salt, tomato sauce, and BBQ sauce. Bring mixture to a boil. Reduce heat to medium and simmer until slightly thickened, about 3 to 4 minutes, stirring occasionally.
In a large serving bowl, combine the turkey mixture with the pasta. Serve immediately.

Bean Quesadillas
1 tablespoon vegetable oil
1 onion, finely diced
2 cloves garlic, minced
1 (15 ounce) can black beans, rinsed and drained
1 green bell pepper, chopped
2 tomatoes, chopped
1/2 (10 ounce) package frozen corn
12 (12 inch) flour tortillas
1 cup shredded Cheddar cheese
1/4 cup vegetable oil

Heat 1 tablespoon oil in a skillet over medium heat, and saute the onion and garlic until soft. Mix in beans, bell pepper, tomatoes, and corn; cook until heated through.
Spread 6 tortillas with equal amounts of the bean and vegetable mixture. Sprinkle with equal amounts of the Cheddar cheese, and top with the remaining tortillas to form quesadillas.
Heat 1/4 cup oil in a large skillet over medium-high heat. Place quesadillas in the skillet and cook, turning once, until cheese is melted and both sides are lightly browned.

Bow Tie Tuna Florentine
1 (8 ounce) package farfalle (bow tie) pasta
1 tablespoon margarine
1 1/4 cups milk
1 (1.2 ounce) package creamy pesto sauce mix
2 cups fresh spinach, rinsed and thinly sliced
1/2 cup sliced fresh mushrooms
3 (6 ounce) cans tuna, drained
3 roma (plum) tomatoes, chopped

Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain. In a large saucepan, melt the margarine over medium-high heat. Add milk and pesto sauce mix; bring to a boil stirring constantly with a wire whisk until well blended and boiling. Reduce heat and add spinach and mushrooms. Simmer for 3 to 4 minutes, stirring occasionally. Add cooked pasta, tuna and tomatoes, stirring gently to coat. Cook 3 to 5 minutes until thoroughly heated.

Cheesy Stuffed Shells
1 container (16 oz.) Breakstone's or Knudsen Low Fat Cottage Cheese 
1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained 
1 cup Kraft 2% Milk Shredded Reduced Fat Mozzarella Cheese, divided 
1/4 cup Kraft 100% Grated Parmesan Cheese 
1 tsp. Italian seasoning 
20 jumbo pasta shells, cooked, drained 
1 jar (26 oz.) spaghetti sauce 
1 large tomato, chopped 
 
Preheat oven to 400°F. Mix cottage cheese, spinach, 1/2 cup of the mozzarella cheese, Parmesan cheese and Italian seasoning until well blended. Spoon 1 heaping Tbsp. of the cheese mixture evenly into each pasta shell. Combine spaghetti sauce and tomatoes; spoon half of the sauce mixture into 13x9-inch baking dish. Place shells, filled sides up, in baking dish. Spoon remaining sauce mixture over shells. Cover with foil. 
Bake 25 min. or until heated through. Uncover; top with remaining 1/2 cup mozzarella cheese. Bake, uncovered, an additional 2 min. or until cheese is melted.

Chicken and Broccoli Pasta
3 tablespoons olive oil
1 pound skinless, boneless chicken breast halves - cut into 1 inch pieces
1 tablespoon chopped onion
2 cloves garlic, chopped
2 (14.5 ounce) cans diced tomatoes
2 cups fresh broccoli florets
salt and pepper to taste
1 pinch dried oregano
18 ounces dry penne pasta
1/4 cup fresh basil leaves, cut into thin strips
2 tablespoons grated Parmesan cheese

In a large skillet over medium heat, warm oil and add chicken; cook until slightly brown. Add onion and garlic to cook for about 5 minutes or until garlic is golden and onions are translucent.
Add tomatoes, broccoli, salt, pepper and oregano; stir well and bring to a boil. Cover and turn down heat to simmer for about 10 minutes.
Meanwhile, bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until tender; drain and add back into pot. Pour chicken sauce into pot and mix well.
Add basil and toss well; top with Parmesan cheese. Serve.

Chicken Pita and Yogurt Casserole
1 tablespoon vegetable oil
1 bone-in chicken breast halves, skinless
2 (8 ounce) containers plain yogurt
3 cloves garlic, minced
salt to taste
3 pita bread rounds
1 (15.5 ounce) can canned chickpeas, drained (optional)
1/2 cup pine nuts

Heat oil in a large skillet over medium-high heat. Add chicken, and cook on each side until browned. Reduce heat to medium, cover skillet, and cook until chicken is no longer pink, and the juices run clear, about 10 more minutes. Remove from skillet, cool slightly, and slice into strips.
In a small bowl, stir together the yogurt and garlic. Season with salt to taste. Tear pita breads into pieces, and place in a 9x13 inch baking dish. Place chicken strips in a layer over the bread. Cover with the yogurt mixture. Sprinkle garbanzo beans and pine nuts over the top. Let stand for about 10 minutes to blend flavors, then serve. No need to heat up.

Country Style Barbecued Chicken
1/2 cup chopped onions
1 cup ketchup
1/2 cup distilled white vinegar
1/4 cup brown sugar
1 tablespoon dry mustard
3/4 teaspoon salt
1/4 teaspoon pepper
6 skinless, boneless chicken breast halves

Mix the onions, ketchup, vinegar, brown sugar, dry mustard, salt, and pepper in a saucepan over medium heat. Cook 15 minutes, stirring occasionally. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking dish. Arrange chicken in the baking dish. Pour sauce over the chicken. Bake 25 minutes in the preheated oven, or until chicken juices run clear.

Easy Chicken Stir-Fry Skillet
2 tsp. oil 
1 lb. boneless skinless chicken breasts, cut into strips 
3 cups frozen stir-fry vegetables, thawed 
1/4 cup Good Seasons Asian Sesame with Ginger Dressing 
2 Tbsp. soy sauce 
1 Tbsp. honey 
1/4 cup chopped Planter's Cocktail Peanuts 
4 cups hot cooked instant white rice 

Heat oil in large skillet on medium-high heat. Add chicken; cook and stir 7 min. or until no longer pink. Add vegetables, dressing, soy sauce and honey; mix well. Cook an additional 2 min. or until heated through. Sprinkle with peanuts.  Serve over the rice.

Garlic & Lemon Tilapia
4 tilapia fillets (4 oz. each) 
1 cup shredded carrots 
1 cup sliced mushrooms 
2 stalks celery, cut into 1/2-inch-thick slices 
1/2 cup A.1. Steakhouse Marinade for Seafood Roasted Garlic with Lemon 
 
Place all ingredients in resealable plastic bag. Seal bag; turn over several times to evenly coat fish and vegetables with the marinade. Refrigerate 30 min. to marinate. 
Preheat grill to medium-high heat. Spoon fish and vegetables evenly onto centers of four 18x12-inch sheets of heavy-duty foil. Bring up foil sides. Double fold top and ends to seal each packet, leaving room for heat circulation inside. 
Grill 10 min. or until fish flakes easily with fork. Cut slits in foil with sharp knife to release steam before opening each packet. Remove fish and vegetables from packet to serving plate; drizzle evenly with the reserved liquid from bottom of packet.

Grilled Salmon
1 1/2 pounds salmon fillets
lemon pepper to taste
garlic powder to taste
salt to taste
1/3 cup soy sauce
1/3 cup brown sugar
1/3 cup water
1/4 cup vegetable oil

Season salmon fillets with lemon pepper, garlic powder, and salt.
In a small bowl, stir together soy sauce, brown sugar, water, and vegetable oil until sugar is dissolved. Place fish in a large resealable plastic bag with the soy sauce mixture, seal, and turn to coat. Refrigerate for at least 2 hours.
Preheat grill for medium heat. Lightly oil grill grate. Place salmon on the preheated grill, and discard marinade. Cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork.

Herbed Pork Chops
6 pork chops
1 1/2 teaspoons garlic salt
1 teaspoon dried rosemary leaves, crushed
1/2 teaspoon dried basil leaves, crushed
1 orange, thinly sliced
1 lemon, thinly sliced
1/2 cup coffee flavored liqueur
1/2 cup water
2 teaspoons cornstarch
2 teaspoons chopped green onion

Trim excess fat from chops. Heat skillet over medium heat, and rub a piece of fat over the bottom of the pan. Cook chops, turning occasionally, until browned on both sides (4 to 6 minutes). Season chops with garlic salt, rosemary, and basil. Arrange slices of orange and lemon over meat, and pour coffee liqueur and 1/4 cup water over all. Cover, and simmer for 30 minutes, or until meat is tender.
Blend cornstarch with remaining 1/4 cup water, and stir into pan liquid; cook until thick. Sprinkle with green onions, and serve.

Maple Salmon
1/4 cup maple syrup
2 tablespoons soy sauce
1 clove garlic, minced
1/4 teaspoon garlic salt
1/8 teaspoon ground black pepper
1 pound salmon

In a small bowl, mix the maple syrup, soy sauce, garlic, garlic salt, and pepper.
Place salmon in a shallow baking dish, and coat with the maple syrup mixture. Cover the dish, and marinate salmon in the refrigerator 30 minutes, turning once.
Preheat oven to 400 degrees F (200 degrees C). Place the baking dish in the preheated oven, and bake salmon 20 minutes, or until easily flaked with a fork.

One-Dish Italian Fish
2 cups Minute White Rice, uncooked 
1/2 cup water 
1 lb. white fish fillets, such as halibut, cod or tilapia 
1 can (14-1/2 oz.) diced tomatoes, undrained 
1/4 cup Kraft Zesty Italian Dressing 
1/2 cup Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese 

Mix rice and water in shallow microwaveable dish. Arrange fish fillets over rice. Pour tomatoes with their liquid and dressing over fish. Cover loosely with plastic wrap. 
Microwave on HIGH 8 min. Remove plastic wrap; sprinkle with cheese. 
Cover loosely with plastic wrap. Microwave an additional 4 min., or until fish flakes easily with fork and rice is tender.

Penne with Shrimp
1 (16 ounce) package penne pasta
2 tablespoons olive oil
1/4 cup chopped red onion
1 tablespoon chopped garlic
1/4 cup white wine
2 (14.5 ounce) cans diced tomatoes
1 pound shrimp, peeled and deveined
1 cup grated Parmesan cheese

Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
Heat the oil in a skillet over medium heat. Stir in onion and garlic, and cook until onion is tender. Mix in wine and tomatoes, and continue cooking 10 minutes, stirring occasionally.
Mix shrimp into the skillet, and cook 5 minutes, or until opaque. Toss with pasta and top with Parmesan cheese to serve.

Quick & Easy Shrimp Primavera
8 oz. rotini pasta, uncooked 
1/2 cup Kraft Light Zesty Italian Reduced Fat Dressing 
1 lb. medium shrimp, cleaned 
1 large red pepper, chopped 
1 cup packaged matchstick carrots 
1 cup fresh sugar snap peas 
2 cloves garlic, minced 
2 Tbsp. Kraft 100% Grated Parmesan Cheese 
1 tsp. grated lemon peel 
 
Cook pasta as directed on package. Meanwhile, heat dressing in large nonstick skillet on medium heat. Add shrimp, vegetables and garlic; cook and stir 3 to 4 min. or until shrimp are pink and vegetables are crisp-tender. Drain pasta; toss with shrimp mixture. Sprinkle with cheese and lemon peel.

Quick Lemon Dijon Chicken
2 skinless, boneless chicken breast halves - cut into 2 inch pieces
1/4 lime, juiced
1/2 lemon, juiced
4 tablespoons Dijon mustard
freshly ground black pepper
Creole-style seasoning to taste

Place chicken in a skillet over medium heat. Pour in lime and lemon juices, and stir in Dijon, black pepper, and Creole-seasoning. Cook, turning chicken occasionally, until the chicken pieces are done, about 15 minutes.

Shrimp and Sugar Snap Peas
1 (16 ounce) package uncooked linguini pasta
2 tablespoons olive oil
1 teaspoon chili oil
1 1/2 pounds medium shrimp, peeled and deveined
1 pound sugar snap pea pods
2 large cloves garlic, minced
1 1/2 cups dry white wine
1/4 cup reserved pasta water
1 tablespoon unsalted butter
1 tablespoon fresh lemon juice
1/3 cup chopped fresh basil

Bring a large pot of lightly salted water to a boil. Add linguini pasta, and cook for 8 to 10 minutes or until al dente. Drain, reserving 1/4 cup liquid.
Heat the olive oil and chili oil in a wok over medium-high heat. Mix in the shrimp, pea pods, and garlic. Cook and stir 2 minutes, until shrimp are almost opaque. Remove from heat, and set aside. Pour the wine into the wok, and bring to a boil. Cook until reduced by 1/3. Return shrimp, peas, and garlic to the wok, and stir in the reserved pasta water. Continue to cook and stir until shrimp are opaque. Remove wok from heat, and mix in the butter, lemon juice, and basil. Toss with the cooked pasta to serve.

Southwestern Chicken Skillet
1 Tbsp. oil 
4 small boneless skinless chicken breast halves (1 lb.) 
1 cup Taco Bell Home Originals Thick 'N Chunky Salsa 
1 pkg. (10 oz.) frozen corn 
2 cups instant brown rice, uncooked 
1/4 cup Kraft 2% Milk Shredded Reduced Fat Cheddar Cheese 
 
Heat oil in large nonstick skillet on medium-high heat. Add chicken; cover. Cook 4 min. on each side or until cooked through (170°F). 
Remove chicken from skillet; set aside. Add 2 cups water, the salsa and corn to skillet; mix well. Bring to boil.  Stir in rice. Reduce heat to low; cover. Simmer 5 min. Top rice mixture with the chicken; sprinkle with cheese. Cover; simmer an additional 5 min. or until cheese is melted.  
 

Click here for Allrecipes.com's 10 Easy Steps to Healthier Eating

Sources: allrecipes.com & kraftfoods.com

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