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Healthy New Year Meals

Baked Salmon with Tomatoes, Spinach & Mushrooms Baked Salmon with Tomatoes, Spinach & Mushrooms
Chicken Lo Mein Chicken Lo Mein
Garlic Chicken with Orzo Noodles Garlic Chicken with Orzo Noodles
Taco Salad Made Over Taco Salad Made Over
Zesty Chicken and Pasta Zesty Chicken and Pasta
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30-Minute Italian Pork Chop Dinner   (480 calories)
2 cups instant brown rice, uncooked
4 lean bone-in center-cut pork chops (1-1/2 lb.), 1/2 inch thick
1 tsp. dried oregano leaves
1 each: green and red pepper, cut into strips
1/4 cup Kraft Light Zesty Italian Reduced Fat Dressing
1 can  (14-1/2 oz.) Italian-style diced tomatoes, undrained
1/2 cup Kraft 2% Milk Shredded Reduced Fat Mozzarella Cheese

Cook rice as directed on package. Meanwhile, heat large nonstick skillet on high heat. Add chops; cook 2 min. or until bottoms are browned. Reduce heat to medium; turn chops over. Sprinkle with oregano; top with peppers, dressing and tomatoes. Bring to boil. Reduce heat to low; simmer 12 min. or until chops are cooked through (160ºF). Spoon rice onto serving plates; top with chops. Increase heat under skillet to high. Cook vegetable mixture 1 to 2 min. or until vegetables are tender and sauce is thickened, stirring occasionally. Spoon over chops; top with cheese.

Baked Salmon with Tomatoes, Spinach & Mushrooms  (190 calories)
4 salmon fillets (4 oz. each)
2 cups  chopped fresh spinach
1 cup sliced mushrooms
1 medium tomato, chopped
1/3 cup Kraft Sun-Dried Tomato Dressing

Place salmon fillets, skin sides down, in 13x9-inch baking dish sprayed with cooking spray. Mix remaining ingredients until well blended; spoon over salmon. Bake at 375°F for 20 to 25 minutes or until salmon flakes easily when tested with fork.

Beef and Vegetable Stir-Fry (440 calories)
2 cups instant brown rice, uncooked
1/4 cup  lite soy sauce
2 Tbsp. Kraft Light Catalina Reduced Fat Dressing
3/4 tsp.  ground ginger
1 lb. beef flank steak, cut into thin strips
2 tsp.  cornstarch
1 pkg. (16 oz.) frozen stir-fry vegetables, thawed, drained
1/4 cup  Planters Dry Roasted Peanuts

Cook rice as directed on package. Meanwhile, mix soy sauce, dressing and ginger until well blended; set aside. Toss meat with cornstarch. Spray large nonstick skillet with cooking spray; heat on medium-high heat. Add meat mixture; cook and stir 3 min. or until meat is cooked through. Add vegetables and soy sauce mixture; cook and stir 3 min. or until sauce is thickened and vegetables are heated through. Spoon over rice; top with peanuts.

Chicken Lo Mein (490 calories)
1/2 lb. spaghetti, uncooked
1/4 cup  Kraft Asian Toasted Sesame Dressing
1 lb. boneless skinless chicken breasts, cut into strips
2 cloves  garlic, minced
1 pkg. (16 oz.) frozen bell pepper and onion strips, thawed, drained
1/2 cup  fat-free reduced-sodium chicken broth
1 Tbsp. peanut butter
1/4 cup  lite soy sauce
2 Tbsp. chopped cilantro
2 Tbsp.  chopped Planters Cocktail Peanuts

Cook spaghetti in large saucepan as directed on package. Meanwhile, heat dressing in large nonstick skillet on medium-high heat. Add chicken and garlic; stir-fry 3 min. or until chicken is no longer pink. Add peppers, onions, broth and peanut butter; stir-fry an additional 3 to 4 min. or until chicken is cooked through. Drain spaghetti; return to pan. Add chicken mixture and soy sauce; mix well. Spoon onto serving platter; sprinkle with cilantro and peanuts.

Country Style Barbecued Chicken (221 calories)
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 Parmesan-Garlic Chicken  (230 calories)
1/2 cup Kraft 100% Grated Parmesan Cheese
1 envelope  Good Seasons Italian Salad Dressing & Recipe Mix
1/2 tsp. garlic powder
6 boneless skinless chicken breast halves (2 lb.)

Preheat oven to 400°F. Mix cheese, salad dressing mix and garlic powder. Moisten chicken with water; coat with cheese mixture. Place in shallow baking dish. Bake 20 to 25 min. or until chicken is cooked through (165°F).

Easy Tilapia with Wine and Tomatoes (269 calories)
4 (4 ounce) fillets tilapia
salt and pepper to taste
4 tablespoons butter
3 cloves garlic, pressed
4 fresh basil leaves, chopped
1 large tomato, chopped
1 cup white wine

Preheat a grill for medium-high heat. Place the tilapia fillets side by side on a large piece of aluminum foil. Season each one with salt and pepper. Place one tablespoon of butter on top of each piece of fish, and sprinkle garlic, basil and tomato. Pour the wine over everything. Fold foil up around fish, and seal into a packet. Place packet on a cookie sheet for ease in transportation to and from the grill. Place foil packet on the preheated grill, and cook for 15 minutes, or until fish flakes easily with a fork. Open the packet carefully so as not to get burned from the steam, and serve.

Foil Packet Southwestern Chicken Dinner (400 calories)
2 cups instant brown rice, uncooked
1-3/4 cups warm water
4 small boneless skinless chicken breast halves (1 lb.)
1/4 cup Kraft Light Ranch Reduced Fat Dressing
1-1/2 tsp. chili powder
1/2 cup Kraft 2% Milk Shredded Reduced Fat Sharp Cheddar Cheese
4 cups small broccoli florets
1 medium  red pepper, chopped

Preheat oven to 400°F. Combine rice and water; let stand 5 min. Spoon evenly onto centers of four large sheets of heavy-duty foil; top each with 1 chicken breast half. Sprinkle evenly with chili powder. Drizzle with dressing; top with cheese and vegetables. Bring up foil sides. Double fold top and both ends to seal each packet, leaving room for heat circulation inside. Place in single layer in 15x10x1-inch baking pan. Bake 25 to 30 min. or until chicken is cooked through (170°F). Place one packet on each of four dinner plates. Cut slits in foil with sharp knife to release steam before opening.

Garlic Chicken with Orzo Noodles  (330 calories)
1 cup uncooked orzo pasta
2 tablespoons olive oil
2 cloves garlic
1/4 teaspoon crushed red pepper
2 skinless, boneless chicken breast halves - cut into bite-size pieces
salt to taste
1 tablespoon chopped fresh parsley
2 cups fresh spinach leaves
grated Parmesan cheese for topping

Bring a large pot of lightly salted water to a boil. Add orzo pasta, cook for 8 to 10 minutes, until al dente, and drain. Heat the oil in a skillet over medium-high heat, and cook the garlic and red pepper 1 minute, until garlic is golden brown. Stir in chicken, season with salt, and cook 2 to 5 minutes, until lightly browned and juices run clear. Reduce heat to medium, and mix in the parsley and cooked orzo. Place spinach in the skillet. Continue cooking 5 minutes, stirring occasionally, until spinach is wilted. Serve topped with Parmesan cheese.

Penne with Pancetta, Tuna, and White Wine (369 calories)
3 tablespoons olive oil, divided
3 ounces pancetta bacon, diced
1 medium onion, chopped
1 clove garlic, minced
1/4 teaspoon crushed red pepper flakes
5 ounces fresh mushrooms, sliced
1/2 cup dry white wine
1/2 cup frozen green peas
12 cherry tomatoes, halved
5 ounces baby spinach
2 (6 ounce) cans solid white tuna packed in water, drained
1 tablespoon lemon juice
salt and pepper to taste
1 pound penne pasta
freshly grated Parmesan cheese

Heat 1 tablespoon olive oil in a skillet over medium heat. Stir in pancetta, and cook until browned. Remove to paper towels. Return skillet to medium heat, and pour in 2 tablespoons olive oil. Stir in onion, garlic, and crushed red pepper. Cook until soft, about 5 minutes. Stir in mushrooms. Cook until they begin to give off juices. Turn the heat up to medium high, and pour in wine. Cook about 3 minutes.
Reduce heat to medium low. Stir in peas, cherry tomatoes, and spinach. Flake in tuna, drizzle in lemon juice, and season with salt and pepper. Stir to combine, and cook until warmed through. Meanwhile, bring a large pot of salted water to boil. Cook penne until al dente, about 8 to 10 minutes. Drain, and stir into tuna mixture. Top with freshly grated Parmesan.

Quick Lemon Dijon Chicken (308 calories)
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.

Roast Pork Tenderloin Supper  (340 calories)
2 pork tenderloins (1-1/2 lb.)
1/4 cup  Grey Poupon Dijon Mustard
2 tsp. dried thyme leaves
1 pkg.  (6 oz.) Stove Top Stuffing Mix for Chicken
1/2 cup fat-free reduced-sodium chicken broth
4 oz.  (1/2 of 8-oz. pkg.) Philadelphia Neufchatel Cheese, cubed
1 lb. fresh green beans (about 3 cups), steamed

Preheat oven to 400ºF. Heat large nonstick skillet on medium heat. Add meat; cook 5 min. or until browned on all sides, turning occasionally. Remove meat from skillet, reserving meat drippings in skillet. Place meat in 13x9-inch baking dish. Combine mustard and thyme; spread evenly onto meat. Bake 20 to 25 min. or until cooked through (160ºF). Transfer to carving board; tent with foil. Let stand 5 min. Meanwhile, prepare stuffing as directed on package, reducing the spread to 1 Tbsp. Add broth to same skillet. Bring to boil on high heat. Reduce heat to medium-low. Add Neufchatel cheese; cook 2 min. or until Neufchatel cheese is completely melted and mixture is well blended, stirring constantly. Cut meat into thin slices. Serve topped with the Neufchatel cheese sauce along with the stuffing and beans.

Shrimp,Tortellini & Spinach  (350 calories)
1 pkg. (9 oz.) refrigerated cheese tortellini
1/4 cup  Kraft Roasted Red Pepper Italian with Parmesan Dressing
2 cloves garlic, minced
1 can  (14-1/2 oz.) no-salt-added diced tomatoes, undrained
3/4 lb. cooked cleaned medium shrimp
1 bag  (6 oz.) baby spinach leaves
1/4 cup chopped fresh basil
2 Tbsp.  Kraft 100% Grated Parmesan Cheese

Cook tortellini in large (4-qt.) saucepan as directed on package. Drain in colander; set aside. Heat dressing in same pan on medium-high heat. Add garlic; cook 1 min. Add tomatoes and shrimp; mix well. Bring just to boil. Stir in spinach; cover. Simmer 1 to 2 min. or until spinach is wilted, stirring occasionally. Stir in tortellini and basil; simmer, uncovered, 3 to 4 min. or until sauce is thickened, stirring occasionally. Serve topped with the cheese.

Sweet-and-Spicy Chicken Stir-Fry (250 calories)

1 lb. boneless skinless chicken breasts, cut into 1-inch pieces
1 Tbsp.  oil
3 cups chopped mixed fresh vegetables (red and green bell peppers, baby carrots, mushrooms and snow peas)
1 clove  garlic, minced
1/4 cup Kraft Catalina Dressing
2 Tbsp.  hoisin sauce
1/4 tsp. crushed red pepper

Cook and stir chicken in hot oil in large skillet on high heat 3 min. Add vegetables and garlic; cook and stir 5 to 6 min. or until chicken is lightly browned. Stir in remaining ingredients; cook an additional 2 min. or until chicken is cooked through and vegetables are crisp-tender, stirring occasionally.

Taco Salad Made Over (420 calories)

4 flour tortillas (8 inch)
3/4 lb.  extra lean ground beef
1 Tbsp. chili powder
1/2 cup  Taco Bell Home Originals Thick 'N Chunky Salsa
1 cup drained canned kidney beans, rinsed, well drained
4 cups  torn mixed salad greens
1/2 cup Kraft 2% Milk Reduced Fat Sharp Cheddar Cheese
1 large  tomato, chopped
2 Tbsp. Kraft Light Ranch Reduced Fat Dressing

Preheat oven to 425°F. Crumple four large sheets of foil to make four 3-inch balls; place on baking sheet. Place 1 tortilla on top of each ball; spray tortilla with cooking spray. Bake 6 to 8 min. or until tortillas are golden brown. (Tortillas will drape over balls as they bake.) Meanwhile, brown meat with chili powder in large nonstick skillet on medium-high heat, stirring occasionally. Stir in salsa and beans; cook 5 min. or until heated through, stirring occasionally. Place 1 tortilla shell on each of four serving plates. Fill evenly with salad greens, meat mixture, cheese and tomatoes. Top with dressing.

Tomato Basil Spaghettini (298 calories)
1 (16 ounce) package uncooked spaghettini
1 (14.5 ounce) can diced tomatoes with garlic
2 fresh tomatoes, chopped
1 cup fresh basil leaves
2 tablespoons minced garlic
2 tablespoons olive oil
freshly ground black pepper to taste
1 lemon, juiced
4 ounces soft goat 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. In a blender or food processor, blend the diced tomatoes, fresh tomatoes, basil, garlic, olive oil, and pepper just until chunky. In a bowl, gently toss the cooked pasta and tomato mixture. Sprinkle lemon juice over the pasta and top with goat cheese just before serving.

Vegetarian Meatloaf (125 calories)
1 (12 ounce) bottle barbeque sauce
1 (12 ounce) package vegetarian burger crumbles
1 green bell pepper, chopped
1/3 cup minced onion
1 clove garlic, minced
1/2 cup soft bread crumbs
3 tablespoons Parmesan cheese
1 egg, beaten
1/4 teaspoon dried thyme
1/4 teaspoon dried basil
1/4 teaspoon parsley flakes
salt and pepper to taste

Preheat oven to 325 degrees F (165 degrees C). Lightly grease a 5x9 inch loaf pan.
In a bowl, mix 1/2 the barbeque sauce with the vegetarian burger crumbles, green bell pepper, onion, garlic, bread crumbs, Parmesan cheese, and egg. Season with thyme, basil, parsley, salt, and pepper. Transfer to the loaf pan. Bake 45 minutes in the preheated oven. Pour remaining barbeque sauce over the loaf, and continue baking 15 minutes, or until loaf is set.

Zesty Chicken and Pasta  (440 calories)
1 pkg. (8 oz.) fusilli pasta
1/2 cup  Kraft Light House Italian Reduced Fat Dressing, divided
1 lb. boneless skinless chicken breasts, cut into 1-inch pieces
2 cups  broccoli florets
1 large red pepper, chopped
1 small  onion, thinly sliced
1 Tbsp. chopped fresh parsley
1/4 cup  Kraft 100% Grated Parmesan Cheese

Cook pasta as directed on package. Meanwhile, heat 1/4 cup of the dressing in large skillet on medium-high heat. Add chicken; cook 5 min. or until cooked through, stirring occasionally. Add vegetables and parsley; cook 5 min. or until vegetables are tender, stirring occasionally. Drain pasta; mix with chicken mixture and remaining 1/4 cup dressing. Sprinkle with cheese.

Sources: kraftfoods.com & allrecipes.com

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