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May 30, 2007

Ricotta Romanoff Sundae

1/2 cup quartered strawberries
3/4 tsp grated orange peel
2 tsp sugar substitute
1/4 cups sliced strawberries
1 cup reduced-fat ricotta cheese
1/2 Tbsp pistachios
Mint leaves, for garnish

In a blender or food processor, combine the quartered strawberries, orange peel, and sugar substitute and blend until smooth. Pour into a large bowl. Gently stir in the sliced strawberries. Cover and chill.

When ready to serve, evenly divide the ricotta among 2 serving bowls. Pour equal amounts of the strawberry mixture over the ricotta, then sprinkle with the pistachios. Garnish with the mint leaves.

Serves 2. Nutritional Information: 220 calories, 11 g total fat (6 g sat), 40 mg cholesterol, 15 g carbohydrate, 15 g protein, 2 g fiber, 160 mg sodium

May 28, 2007

Parmesan Crusted Pork Chops

Servings: 4

2 lbs pork chops (top loin, lean, boneless)
3/4 cup parmesan cheese, grated
2 tablespoons olive oil
1/4 tsp, leaves dried basil
1/4 tsp garlic powder
1/4 tsp, leaves dried oregano
1/4 tsp, leaves thyme
1 dash black pepper
1/4 cup Dijon mustard


1. Preheat oven to 400 °F (200 °C).
2. Line baking sheet with parchment or wax paper and set aside.
3. In a small bowl whisk together mustard, oil, and spices.
4. Season the 4 pork chops with pepper, then brush both sides of the chops with the mustard mixture.
5. Press the grated parmesan cheese into both sides of the chops. (I am pretty liberal with the cheese. I like a thick coating but I'm sure a thin one will work too.)
6. Place the chops on the prepared baking sheet. Bake for about 15 to 20 minutes. The coating should be browned and slightly crispy and the pork should be cooked all the way through.

Cheesy Beef Bake

1 lb lean ground beef
1 cup frozen spinach, chopped, thawed & drained
1/4 cup, chopped red bell pepper
4 oz cheddar cheese (fat free), shredded
5 large eggs
salt & pepper to taste

Preheat oven to 350 °F (175 °C).

Coat bottom of an 8 x 11" baking dish with olive oil spray. Set aside.

Brown ground beef. Drain well.

Add chopped red bell pepper and chopped spinach to ground beef and mix together.

Pour ground beef mixture in to baking dish. Use a spatula or wooden spoon to evenly distribute the mixture.

Sprinkle 1 cup (half a bag) of the shredded cheddar cheese over the mixture.

In a separate bowl, scramble together 5 eggs. Add salt and pepper to taste. Pour eggs over beef mixture.

Bake at 350 °F for 15-20 minutes. Remove from oven and let sit for 5 minutes before serving. Cut into slices or squares.

Makes 4 Servings

May 9, 2007

Smoked Ham "Souffle"

2 eggs
4 egg whites
1 1/2 cups fat-free milk
1 1/2 cups (6 ounces) shredded, reduced-fat extra-sharp Cheddar cheese
4 slices light whole-wheat bread, cubed
1 can (4 ounces) sliced mushrooms, drained
1 cup broccoli florets or 2 spears asparagus, trimmed and chopped
4 ounces lean smoked ham, chopped
1/2 teaspoon dried Italian seasoning

Preheat the oven to 350° F. Coat a 2-quart baking dish with cooking spray.

In a large bowl, beat the eggs and egg whites until frothy. Stir in the milk, cheese, bread, mushrooms, broccoli or asparagus, ham, and Italian seasoning. Pour into the prepared baking dish.

Bake for 45 minutes, or until it is golden and a knife inserted in the center comes out clean.

Makes 4 servings. Per serving: 310 calories, 13 g total fat (7 g sat), 145 mg cholesterol, 18 g carbohydrate, 29 g protein, 3 g fiber, 1080 mg sodium