Moo Goo Ghi Pan?

[Mama Mangia]

Vegetarian Lentil Soup
This recipe serves:

[Ingredients]
1 tablespoon olive oil
1/3 cup finely chopped carrot
1/3 cup finely chopped celery
1/3 cup finely chopped onion
1 sprig fresh or 1/4 teaspoon dried thyme
freshly ground black pepper
1 1/2 quarts vegetable stock
2 cups dried lentils
salt to taste


[Cooking Instructions]
1. Heat the olive oil in a saucepan over low heat. Add the carrot, celery, onion and thyme, season lightly with pepper and cook for 10 minutes. (Do not add salt until the lentils are fully cooked, because salt will prevent the lentils from becoming tender.)

2. Add the stock and lentils and bring to a boil quickly over high heat.

3. Lower the heat and simmer until the lentils are tender, about 1 hour.

4. Puree 2/3 of the soup in a blender and stir it into the remaining 1/3.

5. If the soup is too thick, thin it by adding a little more stock. Raise the heat and bring the soup to a boil for 15 seconds.

6. Add salt and more pepper to taste.

Serving Size: 1 1/4 cups
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 250 Carbohydrate 38 g
Fat 3 g Fiber 20 g
Protein 20 g Saturated Fat 0 g
Sodium 65 mg

[Mama Mangia]

Roasted Garlic and Scallion Mashed Potatoes
This recipe serves:

[Ingredients]
1 garlic bulb, unpeeled
splash of olive oil
4 large potatoes (Idaho or russet)
about 1 cup Basic Chicken Stock (see recipe), or low-sodium canned
salt to taste
freshly ground black pepper
1 1/2 tablespoons freshly chopped scallions


[Cooking Instructions]
1. Preheat the oven to 350°F.

2. Place the garlic cloves in an ovenproof dish and drizzle with olive oil. Place the dish, uncovered, in the oven for 15-20 minutes until the garlic is golden brown and soft.

3. Remove from the oven and let cool.

4. Peel the potatoes and cut them in half. Place them in a pot and cover with cold water. Bring to a boil over high heat and simmer until the potatoes are tender when pricked with a fork, about 30 minutes depending on the size of the potatoes. Drain.

5. Bring the stock to a boil, and turn down to a simmer.

6. Squeeze the roasted garlic clove to release each clove of garlic. Mash the garlic with a fork and throw the skins away.

7. Mash the potatoes with a potato masher or fork, or use a food mill. Add the roasted garlic. Slowly add the stock until the desired consistency is reached.

8. Adjust the salt and pepper to taste. Fold in the scallions.

Serving Size: about 1/2 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 86 Carbohydrate 18 g
Fat 2 g Fiber 2 g
Protein 3 g Saturated Fat 0 g
Sodium 88 mg

[Mama Mangia]

Shrimp Salad with Lemon and Dill
This recipe serves: 4

[Ingredients]
1 pound small or medium shrimp, steamed, peeled and deveined
1/2 cup finely diced celery
1/2 cup non-fat sour cream
juice and zest of 1 lemon
1 tablespoon chopped fresh dill
salt to taste
freshly ground black pepper
8 cups mixed baby greens
1 tablespoon extra virgin olive oil
1 pint cherry tomatoes


[Cooking Instructions]
1. Chop the shrimp into small pieces and place them in a medium bowl along with the celery .

2. In a small bowl, combine the sour cream, lemon juice and zest, dill, salt and pepper. Pour this mixture over the shrimp and celery and stir to combine. Taste and adjust the salt and pepper.

3. In a large bowl, toss the lettuce with the olive oil and a pinch of salt.

4. Arrange the greens on chilled serving plates. Spoon the shrimp salad onto the middle of the greens and garnish with cherry tomatoes.

Serving Size: about 1 cup with greens
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 218 Carbohydrate 14 g
Fat 6 g Fiber 3 g
Protein 28 g Saturated Fat 1 g
Sodium 392 mg

[Mama Mangia]

Sautéed Broccoli Florets with Mushrooms and Pearl Onions
This recipe serves:

[Ingredients]
2 cups broccoli florets
1/2 cup pearl onions, peeled
splash peanut oil
salt to taste
freshly ground black pepper
1 cup quartered mushrooms


[Cooking Instructions]
1. Bring 1/2 gallon of salted water to a boil. Cook broccoli florets and pearl onions separately in the boiling water until just tender, about 3 minutes for the broccoli and 8 minutes for the onions.

2. Cut the onions in half.

3. In a shallow pan, heat the oil over a high heat. Add the onions, salt and pepper and cook for 1 minute. Add the mushrooms and cook for 2 more minutes. Add the broccoli and cook 2 more minutes.

4. Adjust the salt and pepper to taste. Serve immediately.

Serving Size: 1/2 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 44 Carbohydrate 7 g
Fat 1 g Fiber 2 g
Protein 2 g Saturated Fat 0 g
Sodium 164 mg

[Mama Mangia]

Grilled Chicken with Tomato-Avocado Salsa
This recipe serves: 4

[Ingredients]

For the salsa
4 ripe plum tomatoes, chopped or 12 cherry tomatoes, halved
1/2 small red onion, finely chopped
1 jalapeño chili pepper, seeded and diced
2 tablespoons chopped fresh cilantro
1/4 cup fresh lime juice
1/2 avocado

For the chicken
1/2 cup non-fat, plain yogurt
1/2 small red onion
1/4 cup fresh lime juice
1/4 cup fresh cilantro
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
salt to taste
freshly ground black pepper


[Cooking Instructions]
For the salsa:
1. In a small bowl, combine the tomatoes, red onion, pepper and cilantro.

2. Chop the avocado and sprinkle it with 2 tablespoons of lime juice to keep it from browning. Add the avocado and remaining lime juice to the bowl and toss to combine.
(This can be made in advance and stored in the refrigerator for up to 1 day.)

For the chicken:
1. In a small food processor, puree the yogurt, red onion, lime juice and cilantro to make a yogurt marinade.

2. Transfer the marinade to a shallow bowl or a plastic bag. Add the chicken and coat well with the marinade. Refrigerate for 1 hour or up to 8 hours.

3. Preheat the grill to medium-high.

4. Remove the chicken from the marinade, discard the remaining marinade and season the chicken with salt and pepper. Grill the chicken on both sides until it is cooked through, about 6 minutes per side.

5. Serve the chicken with tomato-avocado salsa.

Serving Size: 1 chicken breast with salsa
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 283 Carbohydrate 16 g
Fat 6 g Fiber 4 g
Protein 43 g Saturated Fat 1 g
Sodium 341 mg

[Mama Mangia]

ARROZ CON POLLO
Serves 6


1 1/2 pounds boneless chicken breasts, skinned, all visible fat removed
1 tablespoon acceptable margarine
2 cloves garlic, minced
1/4 teaspoon freshly ground black pepper
1/4 teaspoon paprika
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon acceptable vegetable oil
1 cup uncooked rice
2 cups low-sodium chicken broth
1/2 cup chopped fresh tomatoes
1/8 teaspoon saffron or turmeric
1/2 cup cooked green peas

Preheat oven to 350: F.
Rinse chicken and pat dry. Set aside.
In a small saucepan over medium heat, melt margarine. Add garlic, black pepper and paprika.
Mix well.
Remove from heat and brush on chicken breasts.
Place chicken in an ovenproof dish and bake, uncovered, 20 to 25 minutes, or until meat has turned white throughout.
Meanwhile, in a large non-stick skillet over medium heat, saute the onion and green pepper in oil 5 to 6 minutes or until soft.
Add rice and cook another 2 to 3 minutes, stirring frequently. Add chicken broth, tomatoes and saffron or turmeric and stir to mix thoroughly.
Cover and simmer over low heat 20 to 25 minutes. Add green peas and cooked chicken and cook an additional 10 minutes.

Serve immediately.


Calories: 300 cal
Protein: 28 gm
Carbohydrates: 27 gm
Total Fat: 8 gm
Saturated Fat: 2 gm
Polyunsaturated Fat: 3 gm
Monounsaturated Fat: 2 gm
Cholesterol: 62 mg
Sodium: 89 mg
Potassium: 370 mg
Calcium: 36 mg

[Mama Mangia]

CHEESY OVEN-FRIED CHICKEN
Serves 4; 4 chicken strips per serving


Vegetable oil spray
2 cups bite-size, low-fat cheddar-cheese-flavored crackers
1/2 to 3/4 teaspoon dried basil
1/8 teaspoon black pepper
1 pound boneless, skinless chicken breasts or turkey breast tenderloins, all visible fat removed
2 tablespoons skim milk

Preheat oven to 400: F. Spray a shallow baking pan with vegetable oil.
Place crackers, basil and pepper in a large plastic bag with a tight-fitting seal (leave end open so air can escape) and use a rolling pin to crush the crackers. Or place crackers, basil and pepper in the work bowl of a food processor fitted with a metal blade and process until finely crushed; transfer to large plastic bag. Set aside.
Rinse chicken or turkey and pat dry. Cut into 16 strips, about 1x3-inches each. Dip chicken or turkey in milk. Add chicken or turkey strips, a few pieces at a time, to bag with cracker mixture. Seal bag and shake until chicken or turkey is coated. Place coated chicken or turkey in a single layer on prepared baking pan.

Bake, uncovered, 5 to 7 minutes, or until chicken or turkey is tender and no longer pink.
Cheesy Chicken Nuggets: Prepare recipe as above except cut chicken or turkey into bite-size pieces. Bake, uncovered, in a preheated 400:F oven about 5 minutes, or until tender and no longer pink.


Calories: 212 cal
Protein: 27 g
Carbohydrates: 14 g
Total Fat: 5 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 2 g
Cholesterol: 62 mg
Sodium: 292 mg

[Mama Mangia]

HEALTHFUL MACARONI AND CHEESE
Serves 4; 1 cup per serving

6 cups water
1 9- or 10-ounce package frozen no-salt-added vegetables
1 7 1/4-ounce package macaroni and cheese dinner mix
1/4 cup skim milk
1/4 cup nonfat or low-fat sour cream
1/4 teaspoon dried Italian seasoning (optional)
1/4 teaspoon black pepper (optional)
1/2 cup shredded low-fat cheddar cheese

In a large saucepan, bring water to a boil over high heat. Add vegetables and macaroni, reserving the cheese-sauce mix. Return to a boil. Reduce heat, cover and simmer 7 to 10 minutes, or until vegetables are tender-crisp and macaroni is tender. Drain.

Return macaroni mixture to saucepan. Place over medium heat and stir in milk, sour cream and reserved cheese-sauce mix from package. Heat through, about 3 to 5 minutes. If desired, stir in Italian seasoning and pepper.

Sprinkle each serving with 2 tablespoons shredded cheese.

Calories: 281 cal
Protein: 15 g
Carbohydrates: 43 g
Total Fat: 5 g
Saturated Fat: 3 g
Polyunsaturated Fat: 0 g
Monounsaturated Fat: 1 g
Cholesterol: 12 mg
Sodium: 337 mg

[Mama Mangia]

MEAT LOAF WITH ROASTED VEGETABLES
Serves 4


1/4 cup plain dry bread crumbs
1/4 cup fat-free milk
Egg substitute equivalent to 1 egg, or 1 egg
1/2 pound lean ground beef (90% lean)
1/2 pound ground skinless chicken breast
1/4 cup finely chopped green onions (2 to 3)
1/4 cup finely chopped celery
1/2 teaspoon dried oregano, crumbled
1/4 teaspoon ground sage
1/4 teaspoon salt
1/8 teaspoon pepper
4 medium potatoes, cut into 1-inch chunks
4 medium carrots, cut into 1/2-inch slices
1 medium onion, cut into 8 wedges
Vegetable oil spray
2 tablespoons barbecue sauce

Preheat oven to 3500 F.

In a medium bowl, combine bread crumbs, milk, and egg substitute. Add beef, chicken, green onions, celery, oregano, sage, salt, and pepper. Mix well.

In a shallow baking dish or pan, pat meat mixture into a 7 W 3 W 2-inch loaf. Arrange vegetables around loaf. Spray vegetables with vegetable oil spray.

Bake, uncovered, for 1 hour stirring vegetables once. When meat is almost done and vegetables are almost tender, warm sauce.

Pat meat loaf and vegetables with a paper towel to remove any grease. Transfer meat loaf and vegetables to a serving plate. Spoon barbecue sauce over meat loaf.

Calories: 296
Protein: 30 g
Carbohydrates: 29 g
Total Fat: 6 g
Saturated Fat: 2 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 2 g
Cholesterol: 64 mg
Sodium: 387 mg

[Mama Mangia]

OVEN FRENCH FRIES
Serves 8


4 large potatoes
2 tablespoons peanut or safflower oil

Scrub potatoes and cut into long strips, about 1/2-inch wide. Drop into ice water, cover and chill 1 to 2 hours in refrigerator. Remove strips from water and dry thoroughly.

Place strips and oil in a deep bowl and toss until all potatoes have a light coating of oil.

Preheat oven to 475 F.

Spread fries in a single layer in a shallow baking pan. Place in oven for 30 to 35 minutes. Stir fries occasionally to brown on all sides.
Variations: Flavor fries with any salt-free seasoning such as garlic powder, lemon-pepper seasoning, sesame seeds, cumin or chili powder. Or, use your favorite freshly ground herbs.


Calories: 130
Protein: 2 g
Carbohydrates: 23 g
Total Fat: 3 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 2 g
Cholesterol: 0 mg
Sodium: 7 mg