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Dinner Recipes

Chicken cannelloni
Chicken cannelloni

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December 13, 2010

Banish boring dinners with tempting and full-flavored entrees that are healthy, too.

Chicken Cannelloni
Servings: 8
Serving Size: 2 cannelloni

Ingredients:
2 pounds chicken breasts, raw, trimmed (or 2 pounds ground chicken breast)
3/4 pound frozen spinach, thawed, squeezed (to get water out)
1 cup plus 2 tablespoons Parmesan cheese
2 pounds nonfat ricotta cheese
2 egg whites
1 teaspoon fresh garlic, minced
1/2 teaspoon black pepper
1/2 teaspoon nutmeg
8 lasagna noodles, cooked and cut in half
4 1/2 cups marinara sauce
1/2 cup part-skim mozzarella cheese, shredded
4 teaspoon oregano

Directions:
Cook chicken in the oven or on the grill until done. Grind in a food processor.
In a large bowl, combine ricotta, egg whites, parmesan, nutmeg, and pepper. Add spinach and chicken and mix well. Cut lasagna noodles in half and arrange on a clean countertop or wax paper. Place 1/4 cup of filling on the end of each lasagna piece and form a log. Roll pasta with filling into neat tubes and place in a baking pan on a layer of marinara sauce. On each roll, spread on another portion of sauce. Sprinkle with shredded mozzarella and oregano. Cover with foil and bake in oven at 300ºF for about 25-35 minutes. Return to oven uncovered to lightly brown cheese. Let rest 5 minutes.

Nutritional Analysis per Serving:
Calories: 400
Fat: 12 g
Carbohydrate: 32 g
Protein: 33 g


Almond Crusted Salmon
Servings: 4
Serving Size: 4 ounces salmon

Ingredients:
1 tablespoon canola oil
4 salmon fillets, about 5 ounce each
4 tablespoons sliced almonds
1/4 cup Egg Beaters® or similar egg substitute
4 teaspoons all purpose flour

Directions:
Preheat the oven to 350º F.
Place flour, egg substitute, and almonds in separate shallow bowls. Place one side of each salmon fillet in flour, followed by egg substitute. Press almond mixture into the salmon. Set the salmon aside, nut side up and repeat for other fillets. Heat the oil in a large saute pan over medium heat. Place almond side of each salmon fillet down in saute pan and cook until the nuts are browned. Flip fillet and cook 1 minute. Remove from pan and place on a sheet tray coated with cooking spray. Repeat process for remaining fillets. Finish in oven at 350º F for 15-20 minutes or until the salmon is flaky and opaque and the internal temperature reaches 145ºF.

Nutritional Analysis per Serving:
Calories per serving: 300
Fat: 16 g
Carbohydrate: 3 g
Protein: 34 g


Penne Alfredo with Salmon
Servings: 6
Serving Size: 1 cup pasta and 2 ounce salmon

Ingredients:
1 pound salmon fillet
Vegetable cooking spray
1/8 teaspoon freshly ground pepper
2 tablespoons reduced-calorie margarine
3 cloves garlic, minced
2 tablespoons all-purpose flour
2 cups skim milk (hot)
3/4 cup grated fresh Parmesan cheese, divided
6 cups hot cooked penne pasta, cooked without salt or fat

Directions:
Place salmon, skin side down, on a broiler rack coated with cooking spray; place rack on broiler pan. Sprinkle with pepper. Broil 6 inches from heat for 11 minutes, or until salmon flakes easily when tested with a fork. Flake salmon into bite-sized pieces, set aside and keep warm. Melt margarine in a medium saucepan over medium heat; add garlic and saute for 1 minute. Add flour, cook 1 minute, stirring constantly with a wire whisk. Gradually add hot milk, stirring constantly. Cook an additional 8 minutes or until slightly thickened and bubbly, stirring constantly. Add 1/2 cup plus 2 tablespoons of cheese; stir until cheese melts. Pour over pasta and toss well. Top with salmon, sprinkle with remaining 2 tablespoons cheese.

Nutritional Analysis per Serving:
Calories: 380
Fat: 11 g
Protein: 28 g
Carbohydrate: 42 g


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Thoughts and stories from others
  1. October 25, 2015 at 6:01 pm | Posted by Diane

    Sadly these recipes are far too complex, and produce far too much food for folks like my parents. My Dad has only "cooked" for about 6 months. He is a reluctant learner. My Mother used to prepare all the meals, but she can no longer prepare meals because of the stage of Alzheimer's that she is experiencing. I wish there was a collection of simple recipes for two elderly people. My parents eat very little these days as they are both over eighty and no longer very active. And I suspect the food that my Father prepares is only sometimes palatable. We are looking for something simple- and I think Shannon's comments are spot on.

    Reply

  2. February 5, 2015 at 1:16 pm | Posted by Shannon

    These are great recipes... but I was expecting something easier and with much fewer ingredient requirements... for someone that may have a hard time getting uncommon ingredients, measuring, remembering what they have already added, etc., having more than about 4 ingredients makes the recipe unattainable. I haven't located one recipe listed in any grouping that would be appealing, simple, inexpensive, and not take a ton of preparation to make. Also, you need to realize that many seniors are cooking for one person, so having a serving size of 6 is off the mark, too.

    Reply

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