Arlene's Breakfast Casserole

Arlene's Breakfast Casserole
Named after a great friend who shared this with me decades ago and I've been making it ever since. Wonderfully Delicious, Easy, and Versatile!
Arlene's Breakfast Casserole

Ingredients

  1. Large eggs 6 eggs
  2. 2% milk 2 ½ cups
  3. All-purpose flour ¾ cup
  4. Worcestershire Sauce 1 tsp
  5. Mustard powder 1 tsp
  6. Black pepper ½ tsp
  7. Chopped onion ½ cup
  8. Chopped red pepper ½ cup
  9. Grated sharp cheddar cheese 2 cups
  10. Cooked, chopped turkey bacon 8 slices
  11. Diced tomatoes 1 cup
Prep Time
1 hour
Servings
Makes 8 servings
Nutrition Facts
Per Serving (8): 295 calories; 17 g fat; 9 g saturated fat; 17 g carbohydrates; 18 g protein; 1 g fiber; 203 mg cholesterol; 459 mg sodium; 328 mg calcium

Directions

  1. Preheat oven to 375° for 10 minutes.
  2. In a large bowl, combine eggs, milk, flour, Worcestershire Sauce, mustard powder, and black pepper; whisk until smooth.
  3. Cook turkey bacon and chop.
  4. Chop onion and red pepper; saute in non stick pan for 1-2 minutes or until slightly softened.
  5. Chop tomatoes and set aside for later.
  6. Spray a 9 by 13 inch pan with non-stick cooking spray.
  7. Sprinkle 1 cup of cheddar cheese, chopped onion, and peppers evenly on the bottom of the pan.
  8. Pour egg mixture on top and bake for 40-45 minutes or until lightly golden brown.
  9. Sprinkle with remaining cheddar cheese, bacon, and tomatoes.
  10. Serve with your favorite breakfast, brunch or dinner side dishes.

Cook's notes

Options include adding your favorite vegetables or cheese and using turkey sausage or diced ham instead of bacon. To reduce fat, use egg whites or Egg Beaters instead of whole eggs. To reduce sodium, omit the bacon; reduce Worcestershire Sauce and mustard powder to ½ tsp each.
Catherine Milum, RDN, LD

Baked Tilapia with Parmesan Crust

Baked Tilapia with Parmesan Crust
Amazing flavor and cheesy crust! Low carbohydrate and heart-healthy too!
Baked Tilapia with Parmesan Crust

Ingredients

  1. 16 oz tilapia or flounder fillets 4 fillets
  2. grated Parmesan cheese 3/4 cup
  3. paprika 2 tsp
  4. chopped fresh parsley or 1 tsp. dried parsley 1 Tbsp
  5. salt 1/4 tsp
  6. ground pepper 1/4 tsp
  7. olive oil 2 Tbsp
Prep Time
20 minutes: 10 minutes prep, 10 minutes cook
Servings
Makes 4 servings
Nutrition Facts
Per Serving (4): 281 calories; 14 g fat; 5 g saturated fat; 1.3 g carbohydrates; 35 g protein; 0.2 g fiber; 92 mg cholesterol; 600 mg sodium

Directions

  1. Preheat oven to 400 degrees F and line baking sheet with aluminum foil.
  2. Mix Parmesan cheese, paprika, parsley, salt, and pepper together in a shallow dish.
  3. Coat fish fillets with olive oil and roll into the parmesan mixture.
  4. Place coated fish fillets on prepared baking sheet.
  5. Bake in preheated oven until fish flakes easily with a fork for about 10 to 12 minutes.

Cook's notes

Serve with lemon wedges, brown rice, and steamed carrots.
Catherine Milum, RDN, LD

Beef and Broccoli Stir Fry

Beef and Broccoli Stir Fry
Fresh vegetables and lean beef with a savory sauce topped with toasted walnuts.
Beef and Broccoli Stir Fry

Ingredients

  1. Boneless sirloin steak strips 1 lb
  2. Broccoli florets (1 bunch), cut into bite-sized pieces 6 cups
  3. Peeled sliced carrots (about 3 carrots) 2 cup
  4. Sliced red peppers 1 cup
  5. Sliced onions 1⁄2 cup
  6. Vegetable oil 2 Tbsp
  7. Minced garlic 2 tsp
  8. Cornstarch 1 Tbsp
  9. Sugar (optional) 2 tsp
  10. Reduced sodium soy sauce 2 Tbsp
  11. Low sodium beef broth 1 cup
  12. Toasted walnuts 1⁄2 cup
Prep Time
40 minutes
Servings
Makes 6 servings
Nutrition Facts
Per Serving (6): 315 calories; 15 g fat; 3 g saturated fat; 16 g carbohydrates; 30 g protein; 5 g fiber; 0 mg cholesterol; 304 mg sodium; 78 mg calcium

Directions

  1. Prepare fresh vegetables by washing and cutting as noted above; set aside.
  2. In a small bowl, whisk together broth, soy sauce, cornstarch, sugar, and garlic; set aside.
  3. Spray a large skillet or wok with cooking spray, then add 1 Tbsp of vegetable oil. Heat on medium-high heat for 1 minute.
  4. Add beef strips to skillet and stir fry for 5-10 minutes or until lightly browned. Do not over cook.
  5. Remove beef from skillet and set aside.
  6. Add 1 Tbsp of vegetable oil to the skillet and turn heat to medium-high for about 1 minute; add prepared vegetables to the pan and stir fry about 10 minutes until slightly tender but not soft. Do not over cook.
  7. Add beef strips to the vegetable mixture; then broth mixture. Stir fry for a few minutes or just until sauce begins to thicken.
  8. Add toasted walnuts right before serving.
  9. Serve with brown or wild rice for a Super Heart-Healthy dish!

Cook's notes

Vary the protein by using chicken strips, shrimp, or tofu and chicken broth instead of beef broth. Wash and cut vegetables ahead of time to make meal prep a lot easier. Do not allow this dish to simmer after it is prepared. This will cause the vegetables to be too soft and the beef to be tough. For Soft Diets, use ground beef, cook the vegetables a little longer, double the sauce, and omit the walnuts.
Catherine Milum, RDN, LD

Beef Stroganoff

Beef Stroganoff
Lean beef, low sodium broth, and whole wheat noodles make this a delicious, heart-healthy meal!
Beef Stroganoff

Ingredients

  1. uncooked whole wheat noodles 8 oz
  2. olive oil 1 tsp
  3. ground beef, extra lean 1 lb
  4. chopped onion 1 cup
  5. minced garlic (fresh or bottle) 1 tsp
  6. cremini mushrooms, sliced 1 (8oz) package
  7. all-purpose flour 2 Tbsp
  8. fat-free, less sodium beef broth 1 cup
  9. salt 1/4 tsp
  10. pepper 1/8 tsp
  11. reduced-fat sour cream 1 cup
  12. dry sherry 1 Tbsp
  13. fresh parsley ( 1 1⁄2 tsp dried parsley) 3 Tbsp
Prep Time
30 minutes: 15 minutes prep, 15 minutes cook
Servings
6 servings (serving size: 1/2 cup stroganoff, 2/3 cup pasta, and 1 1⁄2 tsp parsley)
Nutrition Facts
Per Serving (6): 362 calories; 12 g fat; 6 g saturated fat; 36 g carbohydrates; 24 g protein; 5 g fiber; 87 mg cholesterol; 270 mg sodium

Directions

  1. Cook pasta according to package directions, omitting salt and fat. Drain and rinse under cold water; drain.
  2. Heat oil in a large skillet over medium-high heat; add beef and cook about 5 minutes or until browned stirring to crumble.
  3. Add onion, garlic, and mushrooms to pan; cook 4 minutes stirring frequently.
  4. Sprinkle with flour; cook 1 minute stirring constantly.
  5. Stir in broth and bring to a boil.
  6. Reduce heat and simmer 1-2 minutes or until slightly thick. Add salt and pepper.
  7. Remove from heat and stir in sour cream and sherry. Serve over pasta and sprinkle with parsley.

Cook's notes

This recipe is also very good with strips of sirloin steak instead of ground beef.
Catherine Milum, RDN, LD

Blueberry Lemon Zucchini Bread

Blueberry Lemon Zucchini Bread
Fresh blueberries and zucchini baked into delicious loaves for a perfect treat or brunch companion!
Blueberry Lemon Zucchini Bread

Ingredients

  1. 3 large eggs, lightly beaten 3 eggs
  2. vegetable oil 1 cup
  3. vanilla extract 3 tsp
  4. granulated sugar 1 3⁄4 cup
  5. shredded zucchini 2 cups
  6. lemon zest (lemon rind) 2 Tbsp
  7. all-purpose flour 3 cups
  8. salt 1 tsp
  9. baking powder 1 tsp
  10. baking soda 1⁄4 tsp
  11. ground cinnamon 1 Tbsp
  12. fresh blueberries 2 cups
  13. chopped walnuts 1⁄2 cup
Prep Time
20 minutes prep; 1 hour cook
Servings
16 servings
Nutrition Facts
Per Serving (16) or 8 slices per loaf: 345 calories; 17 g fat; 2 g saturated fat; 44 g carbohydrates; 4 g protein; 2 g fiber; 40 mg cholesterol; 210 mg sodium

Directions

  1. Preheat oven to 350 degrees (175 degrees C). Spray 2 (5.25 x 9 inch) loaf pans with nonstick cooking spray.
  2. In a large bowl, beat together eggs, oil, vanilla, and sugar. Fold in shredded zucchini and lemon zest.
  3. In a separate bowl, combine dry ingredients: flour, salt, baking powder, baking soda, and ground cinnamon. Add to zucchini-egg mixture and mix well.
  4. Gently fold in blueberries and walnuts.
  5. Bake in preheated oven for 50 - 60 minutes, or until a toothpick inserted in center comes out clean.
  6. Cool for 20 minutes in pan, carefully turn out onto wire racks to finish cooling.

Cook's notes

Increase fiber by using 1 1⁄2 cups of whole wheat flour and 1 1⁄2 cups of all-purpose flour. This bread freezes well or share a loaf with someone you love!
Catherine Milum, RDN, LD

Bran muffins

Ingredients

Prep Time
Servings
Nutrition Facts

Directions

Cook's notes

Catherine Milum, RDN, LD

Broccoli Stir Fry

Broccoli Stir Fry
Fresh vegetables with a delicious sauce you will make again and again!
Broccoli Stir Fry

Ingredients

  1. Broccoli florets 4 cups
  2. Peeled sliced carrots 1 cup
  3. Sliced red peppers 1 cup
  4. Sliced onions ½ cup
  5. Olive oil 1 Tbsp
  6. Minced garlic 2 tsp
  7. Cornstarch 1 Tbsp
  8. Sugar 2 tsp
  9. Reduced sodium soy sauce 3 Tbsp
  10. Low sodium chicken broth 1 cup
Prep Time
20 minutes
Servings
Makes 6 servings
Nutrition Facts
Per Serving (6): 73 calories; 3 g fat; 0 g saturated fat; 11 g carbohydrates; 3 g protein; 3 g fiber; 0 mg cholesterol; 357 mg sodium; 40 mg calcium

Directions

  1. In a small bowl, whisk cornstarch, sugar, broth, and soy sauce until smooth and set aside.
  2. In a large skillet, heat olive oil on medium heat; add vegetables and garlic; stir fry for 2-3 minutes.
  3. Add broth mixture to the vegetables and cook for 2-3 minutes or until vegetables are tender and sauce has thickened. Do not overcook.

Cook's notes

Change this dish into a complete meal by adding 2 cups of steak, chicken, or shrimp. Wash and cut vegetables ahead of time to make this dish even easier. To reduce sodium, use sodium free broth and reduce soy sauce to 2 Tbsp.
Catherine Milum, RDN, LD

Butternut Squash with Kale

Butternut Squash with Kale
The contrasting flavors of butternut and kale really compliment each other. It's good for you too!
Butternut Squash with Kale

Ingredients

  1. Butternut squash (cubed) 4 cups
  2. Fresh kale, washed, trimmed, and chopped 8 cups
  3. Onion (chopped) 1⁄2 cup
  4. Olive oil 2 tsp
  5. Salt, divided 1⁄2 tsp
  6. Butter, divided 2 Tbsp
  7. Chili powder 1⁄2 tsp
  8. Garlic powder 1⁄2 tsp
  9. Black pepper 1⁄4 tsp
Prep Time
45 minutes
Servings
Makes 6-8 servings
Nutrition Facts
Per Serving (6): 142 calories; 6 g fat; 3 g saturated fat; 22 g carbohydrates; 4 g protein; 2 g fiber; 10 mg cholesterol; 239 mg sodium

Directions

  1. Place kale in a large bowl with 2 tsp olive oil and 1⁄4 tsp of salt massaging olive oil into greens for a few minutes.
  2. In a large skillet, melt 1 Tbsp butter over medium heat.
  3. Add butternut squash and stir; season with chili powder, garlic powder, pepper, and 1⁄4 tsp salt.
  4. Cook for 6-8 minutes or until squash is tender. Remove from skillet and set aside.
  5. Melt remaining 1 Tbsp of butter in the same skillet and add chopped onion; cook for 1-2 minutes.
  6. Add the kale to the skillet and saute' on medium heat for 2-3 minutes or until kale has wilted.
  7. Add the squash to the kale mixture and toss together.

Cook's notes

The butternut squash can be peeled and chopped the day before. Try adding fresh Parmesan cheese!
Catherine Milum, RDN, LD

Cheese Tortellini with Summer Vegetables

Cheese Tortellini with Summer Vegetables
Easy pasta dish to serve warm or cold. Fresh corn and tomatoes make this dish irresistible!
Cheese Tortellini with Summer Vegetables

Ingredients

  1. Frozen cheese tortellini 19 oz package
  2. Fresh or frozen corn 1 cup
  3. Cherry tomatoes, sliced in half 2 cups
  4. Green onions, 1 cup chopped 1 bunch
  5. Minced fresh basil or 1 Tbsp dried basil 2 Tbsp
  6. Grated parmesan cheese 1/4 cup (1 oz)
  7. Olive oil 1 Tbsp
  8. Minced garlic (or 1 tsp garlic powder) 1 Tbsp
  9. Black pepper 1⁄4 tsp
Prep Time
30 minutes
Servings
Makes 4 servings
Nutrition Facts
Per Serving (4): 393 calories; 12 g fat; 3.5 g saturated fat; 60 g carbohydrates; 14 g protein; 5 g fiber; 20 mg cholesterol; 534 mg sodium; 200 mg calcium

Directions

  1. Cook cheese tortellini according to package directions and drain.
  2. Sauté onion and garlic in 1 Tbsp olive oil for 1-2 minutes.
  3. Add corn, tomatoes, and basil; cook for 2-3 additional minutes.
  4. Add drained tortellini to vegetables and toss gently to coat.
  5. Add black pepper and sprinkle with parmesan cheese.
  6. Serve warm or cold.

Cook's notes

Add about 1-2 cups of diced, cooked chicken and 1 Tbsp additional olive oil for a heartier dish.
Catherine Milum, RDN, LD

Chicken Casserole with Spinach and Artichokes

Chicken Casserole with Spinach and Artichokes
My # 1 Comfort Food but don't let the long list of ingredients scare you off. The yummy combination of cheese, chicken, artichokes, spinach, and sun-dried tomatoes is worth it!
Chicken Casserole with Spinach and Artichokes

Ingredients

  1. Dried Bow Tie Pasta 8 oz
  2. Chopped cooked chicken breast 2 cups
  3. Shredded Montery Jack Cheese 2 cups
  4. Light Sour Cream 1/3 cup
  5. Quartered artichokes, drained 14 oz can
  6. Packaged chopped spinach, cooked and drained 10 oz
  7. Oil packed sun-dried tomatoes, chopped 1/2 cup
  8. Vegetable margarine 1 Tbsp
  9. Chopped onion 1/3 cup
  10. Slightly beaten 1 egg
  11. Lowfat milk 1 cup
  12. Dried italian seasoning 1 tsp
  13. Crushed red pepper 1/2 tsp
  14. Black pepper 1/4 tsp
  15. Topping: Grated parmesan cheese 1/4 cup
  16. Topping: Soft whole wheat bread crumbs 1/2 cup
  17. Topping: Paprika 1/2 tsp
  18. Topping: Vegetable margarine 1 Tbsp
Prep Time
1 hour
Servings
8
Nutrition Facts
Per Serving (8): 398 calories; 19 g fat; 9 g saturated fat; 30 g carbohydrates; 27 g protein; 5 g fiber; 115 mg cholesterol; 697 mg sodium; 375 mg calcium

Directions

  1. Preheat oven to 350º. Cook pasta according to package directions, drain.
  2. In a medium skillet, heat 1 Tbsp margarine, add chopped onion and cook 4-5 minutes or until tender.
  3. In a large bowl combine egg, milk, sour cream, italian seasoning, crushed red pepper, and black pepper. Stir in onion, chicken, jack cheese, artichokes, spinach, sun-dried tomatoes, and pasta. Transfer to a 3 quart rectangular baking dish coated with non-stick cooking spray.
  4. Cover baking dish with foil and bake for 20 minutes.
  5. To prepare topping, combine 1 Tbsp melted margarine, parmesan cheese, bread crumbs, and paprika in a small bowl.
  6. Take casserole out of the oven after 20 minutes and sprinkle with topping. Additional paprika can be added if desired. Bake uncovered for an additional 10 minutes or until heated through and crumbs are golden brown.

Cook's notes

This casserole is a meal in itself and goes great with a tossed salad.
Catherine Milum, RDN, LD