Cheesy Broccoli-Chicken w/Rice

Each prepared dish has only 4g fat, 0g trans fat and under 400 calories!

This recipe calls for ingredients which have been pre-cooked.  If you plan to make this recipe feel free to use the recipes in my cookbook, or you can use your own ingredients.  Please keep in mind, if you decide to go with your own ingredients you will have altered the authenticity of my recipe, along with the nutritional facts listed below. Otherwise, please enjoy.  

While the cooking part of this recipe is the steaming of your broccoli, the listed ingredients have to be pre-cooked prior to preparing the following dish.  I have provided all the recipes for you - just click on the links.

Cheesy Broccoli-Chicken w/Rice

Cocina De Don Pedro © 2013

Pedro R. Flores, Jr.. All Rights Reserved.

Makes 2 Servings, 1 Prepared Dish, each

Ingredients:

Cooking Part
- 2 cups, Frozen or Fresh Broccoli (Bird's Eye Florets), steamed

Dish Preparation Part

- 8 oz. Seasoned Grilled Chicken©, cubed, divided by 2 (4 oz. each)

- 1/2 cup Multi-Use Low-Fat Cheese Sauce©, divided by 2 ( 1/4 cup each)

- 1 cup Seasoned Rice©, divided by 2 (1/2 cup each)
- 1 cup Broccoli, steamed
- 2 tbsp Shredded Fat Free Cheddar Cheese & Paprika for garnish, optional

Kitchenware:

- Medium Microwavable Bowl
- Rubber Spatula or Wooden Spoon
- Measuring Cups
- Food Scale

Preparation:

Cooking Part 
- How you cook your broccoli is up to you.  I buy the large frozen bag of "Bird's Eye Broccoli Florets" and use this for my recipes.  I usually steam the broccoli in my risotto/rice cooker as my rice cooks underneath.  But you can also cook it on the stove-top or microwave.

Dish Preparation Part 
-In a microwaveable bowl, combine 4 oz. chicken, 1/4 c cheese sauce, 1/2 c rice, and 1 c broccoli.  Using rubber spatula or wooden spoon, mix thoroughly.
- Microwave for 2-1/2 minutes, stir, and place on dinner plate. 
- Garnish with 2 tbsp cheddar cheese and a dash of paprika. 
- Follow the same instructions for the second dish.

Tips:

- Making this recipe is unlimited.  You can combine to make a casserole, but in order to arrive at the proper nutritional goals, I made this dish as a single-serve recipe.

Use:

-Dinner parties, Meals for two, Casseroles, etc.

Nutritional Facts:

Serving Size = 1 Prepared Dish

Calories	361	Sodium	2142 mg
Total Fat	4 g	Potassium	618 mg
Saturated	2 g	Total Carbs	38 g
Polyunsaturated	0 g	Dietary Fiber	3 g
Monounsaturated	1 g	Sugars	7 g
Trans	0 g	Protein	36 g
Cholesterol	74 mg

Mom's "Zero Fat" Spanish Rice

Definitely authentic is the best way I can describe my Spanish rice recipe.  

My mother taught me how to make this several years ago - without any measurements of course, because true chefs cook without any type of measuring instrument, LOL.  But I've managed to get as close, if not better than her recipe, Love you mom - don't hate. (smiling).

In either case, I've included videos instead of the normal picture by picture guides I usually use, but the fourth video's sound was way off.  Also, I was using my iPhone when recording and forgot to turn the phone sideways, so the landscape is vertical instead of horizontal, but you can still enlarge the video if you like.

Mom's "Zero Fat" Spanish Rice

Cocina De Don Pedro © 2013

Pedro R. Flores, Jr.. All Rights Reserved.

Makes 8 Servings, 1 Cup each

Ingredients:

- Non-Stick Cooking Spray, Butter-Flavored
- 2 C Long Grain Enriched White Rice

- 1 Medium Bell Pepper, diced

- 1 Small or 1/2 medium-large Onion, diced
- 1 Small or Medium Tomato, diced
- 4 C Hot Water
- Small 8 oz. can of Tomato Sauce, any brand
- 2 tbsp Chicken-Flavored Bouillon (Knorr Caldo Con Sabor De Pollo or any brand)

- 1 tsp Salt

- 1 tsp Ground Cumin (Comino)
- 1/2 tsp Garlic Powder

- 1/2 tsp Black Pepper

Kitchenware:

- Large Frying Pan
- Wooden Spoon
- Kitchen Knife
- Measuring Spoons
- Measuring Cups
- Cutting Board

Preparation:

If you've read my other recipes you will notice that I use non-stick cooking spray quite a bit.  That is because I don't use butter or margarine for cooking.  I feel it's unnecessary fat added to your foods.  So when I say, "spray generously", spray generously. :-)

- Using non-stick cooking spray, spray your pan generously and allow pan to get very hot. (not smoking).  Reduce to medium-high and spray some more cooking spray then add your rice, bell peppers and onions.  You will stir-fry this until you start to notice the rice turning brown.  Don't buy brown-rice, it doesn't turn out the same.

- Once the rice is a brown and toasted as seen in the video, you will throw in your tomatoes and stir-fry those for about a minute.

- Reduce to low-medium and "slowly" add hot water to pan.  DO THIS CAREFULLY, because it can start to boil over.

- Add your tomato sauce, stir-in remaining ingredients (the spices).  Continue to stir thoroughly, increase heat and bring to a boil.  Once the broth starts to boil, reduce to low and cover.

- Let rice simmer for 10-12 minutes, remove cover and stir rice a few times, not much.  You don't want a hot sticky mess.

- Replace cover and let simmer another 5 minutes, then turn off burner.  Leave on stove-top until ready to serve.

Tips:
- For an even richer and robust flavor, substitute any chicken broth you have stored from previously cooked chicken instead of the bouillon. Keep in mind, substitute the amount of broth in place of the water, i.e. 2 cups water = 2 cups broth.  Fat content will change slightly.

- Cooking with Bell Peppers and Onions are what make the Spanish Rice flavorful.  If you don't like the taste of these two ingredients, simply cut them larger as I did in this recipe and remove them after the rice is done.

Uses:

- Great with Enchiladas, Beans, Burritos, Tacos, or just by itself.

Nutritional Facts:

Serving Size = 1 Cup Cooked

Calories	186	Sodium	956 mg
Total Fat	0 g	Potassium	172 mg
Saturated	0 g	Total Carbs	40 g
Polyunsaturated	0 g	Dietary Fiber	2 g
Monounsaturated	0 g	Sugars	2 g
Trans	0 g	Protein	4 g
Cholesterol	0 mg

Seasoned Ground Turkey

This is a very simple recipe I've used over the years, because of it's robust flavor.  I created it with one thing in mind - Multi-use.  I've used it in potstickers, steamed dumplings, burgers, tacos, and many more variations.  Try it out and let me know what you think.

Seasoned Ground Turkey

Cocina De Don Pedro © 2013

Pedro R. Flores, Jr.. All Rights Reserved.

Makes 5 Servings, 4 oz. each

Ingredients:

- 20 oz. Honeysuckle Ground Turkey, 97% Free
- 1 tbsp Chicken Flavor Bouillon, Knorr Caldo Con Sabor De Pollo

- 2 tsp Lawry's Seasoned Salt

- 1 tsp Onion Powder

- 1 tsp Chives

- 1 tsp Garlic Powder

- 1/2 tsp Chili Powder

- 1/4 tsp Pepper

Kitchenware:

- Small Bowl
- Measuring Spoons

Preparation:

- Combine all ingredients in a small bowl and using your hands, mix well.

Uses

- Fillings, Dumplings, Tacos, Burgers, Meatloafs, Meatballs, and many more!

Nutritional Facts:

Serving Size = 4 oz.

Calories	141	Sodium	1196 mg
Total Fat	2 g	Potassium	17 mg
Saturated	0 g	Total Carbs	1 g
Polyunsaturated	0 g	Dietary Fiber	0 g
Monounsaturated	0 g	Sugars	0 g
Trans	0 g	Protein	27 g
Cholesterol	70 mg

Extra Lean Beef Taco Meat

Throw away those taco seasonings and make this Extra Lean Beef Taco Meat using only a few spices.  You'll truly have an authentic homemade recipe you will enjoy making over and over again..  I incorporated some of my mother's ingredients, but used extra lean ground beef instead of the fattening meat she usually buys.  With only 5 grams of fat and 4 carbs per serving, this recipe makes enough to fill 12 taco shells, and your tummy.  Hope you enjoy.

Extra Lean Beef Taco Meat

Cocina De Don Pedro © 2013

Pedro R. Flores, Jr.. All Rights Reserved.

Makes 4 Servings, 1/4 recipe each, enough to fill 3 crunchy tacos

Ingredients:

- Non-Stick Cooking Spray, Butter Flavored, generous amount

- 1/2 cup Bell Pepper (any color), diced

- 1/2 cup Onion, diced

- 1 lb. Extra Lean Ground Beef

- 1 tsp Salt

- 1/2 tsp Garlic Powder

- 1/2 tsp Chili Powder (preferably Gebhardt brand)

- 1/4 tsp Pepper

- 1/4 tsp Comino (ground cumin)

Kitchenware:

- Medium Frying Pan
- Wooden Spoon
- Knife
- Measuring Cups
- Measuring Spoons
- Cutting Board

Preparation:

If you've read my other recipes you will notice that I use non-stick cooking spray quite a bit.  That is because I don't use butter or margarine for cooking.  I feel it's unnecessary fat added to your foods.  So when I say, "spray generously", spray generously. :-)

- Place frying pan on high heat and "spray generously."  After a full 90 seconds throw in your peppers and onions and stir-fry vegetables for a good 3 minutes. Continue to spray as needed.

- After done frying, reduce heat to medium and add beef.  Break apart with wooden spoon until it's slightly crumbled.  Cover and let simmer for 10 minutes.

- Remove lid, add remaining ingredients (spices), and Mix thoroughly.  Cover and let simmer another 5 minutes.

- Remove lid, spray with non-stick cooking spray and stir-fry until most of the broth evaporates. Leave very little broth, just enough to keep meat slightly moist.

Uses:

- Tacos, Enchiladas, Salads, Burritos, etc.

Nutritional Facts:

Serving Size = 1/4 Recipe

Calories	160	Sodium	654 mg
Total Fat	5 g	Potassium	91 mg
Saturated	2 g	Total Carbs	4 g
Polyunsaturated	0 g	Dietary Fiber	1 g
Monounsaturated	0 g	Sugars	2 g
Trans	0 g	Protein	25 g
Cholesterol	70 mg

Healthy 6-Inch Personal Pepperoni Thin Crust Pizza

A simple pepperoni pizza with only 350 calories!  And much like yesterday's Healthy 12-Inch Thin Crust Pizza Extravaganza, I'm using Joseph's Flax Oat Bran & Whole Wheat Bread; This time the Pita pocket type.

 

There are also two different brands of Pepperoni I like to use, and both are made with Turkey instead of Pork or Beef.  One is made by Hormel and the other by Armour.  Either one will produce the same result and nutritional facts.  I'm using Armour for this recipe.

 

Healthy 6-Inch Personal Pepperoni Thin Crust Pizza

Cocina De Don Pedro © 2013

Pedro R. Flores, Jr.. All Rights Reserved.

Makes 1 Serving, 1 - 6 inch Pizza

Preheat Oven: 380 degrees

Ingredients:

- 1 Joseph's Flax Oat Bran & Whole Wheat Pita Bread

- 1/2 Cup Garlic & Herb Pasta Sauce

- 1/4 Cup Low-Moisture/Part Skim - Mozzarella cheese, shredded

- 1/2 Cup Fat Free Cheddar cheese, shredded

- 16 Armour Turkey Pepperoni slices

Kitchenware:

- Pizza Pan or Baking Sheet

- Wooden Spoon

- Small Bowl

Preparation:

- Pour spaghetti sauce over Pita bread and spread in a circular motion over entire surface.

 

- In a small bowl, combine 1/2 cup cheddar and 1/4 mozzarella cheeses, mix and sprinkle 1/2 of the cheese over spaghetti sauce. You will use the remaining cheese after you've added the pepperoni to the pizza.

- Add your meat preference - in this case I'm using ARMOUR's Turkey Pepperoni and the remaining cheeses.

- Bake in the oven for 13-15 minutes, periodically watching over it.

Uses:  

- Parties, Dinner, Just Because

Nutritional Facts:

Serving Size = 1 Pizza

Calories	340	Sodium	2050 mg
Total Fat	13 g	Potassium	315 mg
Saturated	5 g	Total Carbs	22 g
Polyunsaturated	0 g	Dietary Fiber	7 g
Monounsaturated	2 g	Sugars	4 g
Trans	0 g	Protein	41 g
Cholesterol	55 mg

Healthy 12-Inch Thin Crust Pizza Extravaganza

4 slices, 500 calories, 8 grams of fat, and 24 carbohydrates!  What more could you ask for in a quick and easy pizza to make at home.

I like to use Joseph's Lavash Flax Bread from the bakery section at Wal-mart.  I tried other stores, but haven't found a thin bread or anything similar where a 12-inch sheet of Flatbread is only 8 carbs.

I hope you like this recipe - it's one I will truly enjoy making for Ryan and myself.
 

Healthy 12-Inch Thin Crust Pizza Extravaganza

Cocina De Don Pedro © 2013

Pedro R. Flores, Jr.. All Rights Reserved.

Makes 8 Servings, 1 Pizza slice each

Preheat Oven: 380 degrees

Ingredients:

- 1/2 Cup Onions, chopped

- 1 Cup Bell Peppers, chopped

- 1-1/2 Cup Tomatoes, chopped

- 1-1/2 Cup Great Value Fat Free Turkey Slices, cut into squares

- 1-12 inch Joseph's Flax Oat Bran & Wheat Lavash Bread

- 1/2  Cup Hunt's Garlic & Herb Pasta Sauce

- 1 Cup Kraft Fat Free Cheddar Cheese, shredded

- 1/2 Cup Kraft or Great Value Low-Moisture/Part Skim Mozzarella Cheese, shredded

Kitchenware:

- Wooden Spoon

- Knife for chopping, slicing

- Baker's Pan or Baking Sheeting

- Small Bowl

Preparation:

- Begin by prepping all your vegetables - slicing and chopping the ingredients listed and set aside.

- Pour spaghetti sauce on the Flax bread and spread in a circular motion over entire surface.

- You will be using a partial recipe of the cheeses.  

- In a small bowl, combine 1/2 cup cheddar and 1/4 mozzarella cheeses, mix and sprinkle over spaghetti sauce.  You will do the same after you've added all the toppings to the pizza.

- Add your meat preference - in this case I'm using a fat free deli meat, your vegetables and the remaining 1/2 cup cheddar and 1/4 mozzarella cheeses.

- Bake in the oven for 20-25 minutes, watching over it periodically.  - Allow pizza to cool for a minute or two, cut in half, and both halves in fourths.

Uses:  
- Parties, Dinner, Just Because

Tips:  
- The nutritional facts were calculated using the ingredients listed.  You can use mushrooms anchovies or jalapenos without altering too much of the nutrients.  But items like sausage, ham, bacon or pepperoni will alter them significantly.

- I recommend using a flat baking sheet or pizza stone instead of deep dish pan - It will make it easier to remove and cut. 

Nutritional Facts:

Serving Size = 1/8th of Whole Pizza

Calories	99	Sodium	554 mg
Total Fat	2 g	Potassium	320 mg
Saturated	1 g	Total Carbs	8 g
Polyunsaturated	0 g	Dietary Fiber	2 g
Monounsaturated	0 g	Sugars	3 g
Trans	0 g	Protein	13 g
Cholesterol	18 mg

Yummy Low-Fat Deviled Eggs

A healthy delicious deviled egg, who knew?

I'm so excited to share this recipe, because it took me months and months to perfect. In just the last month alone I used over 150 eggs.

With only 1.5 grams of fat, 2.5 mg of cholesterol, and only 1.5 grams of carbohydrates, I'd have to say it is one of my greatest achievements yet.  And it tastes like the real thing!!!  I tried every online recipe I could find, and they were not good - None. Zilch. Nada. Believe me, I tried countless of recipes. You'll love this one :-)

Yummy Low-Fat Deviled Eggs

Cocina De Don Pedro © 2013

Pedro R. Flores, Jr.. All Rights Reserved.

Makes 12 Servings, 1 Deviled Egg Each

Ingredients:

- 6 Eggs

- 1 -1/2 oz. Fat Free Cream Cheese

- 1/3 C Miracle Whip Light

- 1 tsp Mustard

- 1/8 tsp Onion Powder

- 1/8 tsp Pepper

- 2 Ritz Reduced Fat Crackers, pulverized

- 2 drops Yellow Food Coloring

Garnish Ingredients Optional:

- Paprika

- Chives

- Bac-O's

- Green Onion

- Pimientos

Kitchenware:

- Zip-loc Bag

- Meat Tenderizer

- Small Bowl

- Cake Spatula or spreader

- Wire Whisk

Preparation:

- Boil eggs in a small pot, cool & peel.  [while eggs are boiling, take your two Ritz crackers and place them in a ziploc bag to pulverize them] see image.   Hammer the hell out of the crackers until it turns to a powder. Make sure to use the flat side of the tenderizer, not the teeth side.

- Cut the eggs in half and remove the yolk (Feed as a treat to your cat or dog).

- To make egg filling, add cream cheese to a small bowl and using the back of your spatula, or spoon, cream the cheese by pressing down inside the bowl, you don't want any clumps.  And do not attempt to heat the cheese. 

- Add remaining ingredients to the bowl and using a wire whisk, whip until a creamy texture appears.

- Fill your egg whites, and garnish by sprinkling with Paprika. [I also like to garnish with chives and "Bac-o's"]

Uses:

Party Trays, Appetizers, Social Gatherings or Just Because :-)

Nutritional Facts:

Serving Size = 1 Deviled Egg

Calories	32	Sodium	101 mg
Total Fat	1.5 g	Potassium	33 mg
Saturated	0 g	Total Carbs	1.6 g
Polyunsaturated	1 g	Dietary Fiber	0 g
Monounsaturated	1 g	Sugars	1 g
Trans	0 g	Protein	2 g
Cholesterol	2.5 mg

Personal Low-Fat King Ranch Chicken

This recipe calls for ingredients already pre-cooked.  If you plan to make this recipe feel free to use the recipes in my cookbook, or you can use your own ingredients.  Please keep in mind, if you decide to go with your own ingredients you will have altered the authenticity of my recipe.  Otherwise, please enjoy.  Items listed under the ingredients list where I've created a recipe will have a link to that particular item.

The only cooking part in this recipe is the stir-frying of the vegetables and spices.  Everything else is dish preparation; Provided you already have the chicken, cheese-sauce and tortilla chips handy.  If not, you will need to prepare these as well.  Links to my recipes have been provided.

Personal Low-Fat King Ranch Chicken

Cocina De Don Pedro © 2013
Pedro R. Flores, Jr.. All Rights Reserved.

Makes 4 servings, 1 Prepared Dish Each

Ingredients:

Cooking part
- Non-stick Cooking Spray, Butter Flavored
- 1 cup Bell Pepper, diced

- 1/2 cup Onion, diced

- 1 medium Tomato, diced

- 2 tsp Fresh Cilantro, chopped or 1 Knorr's Cilantro Cube

- 1 tsp garlic powder

- 1/4 tsp salt

- 1 can Rotel, Original or Great Value brand, slightly drained

Dish Preparation Part

- 2 cups Sweet Whole Kernel Corn, drained, divided by 4 (1/4th can each)
- 64 Oven-Baked Corn Tortilla Chips©, divided by 4 (16 chips each)

- 2 Cups of Multi-Use Low-Fat Cheese Sauce©, divided by 4 ( 1/2 cup each)
- 1 lb. Seasoned Grilled Chicken©, cubed, divided by 4 (4 oz. each)

Kitchenware:

- Wooden Spoon

- Medium Frying Pan

- Rubber Spatula

Preparation:

Cooking part
- One thing you will notice in all my recipes is that I use no oil whatsoever. None. I always use cooking spray. Today you can pick from several varieties in your local grocery store.  Also, you will want to use the spray generously, otherwise you will have a hot sticky mess.  But I never do.  I'm always spraying.

- With temperature on medium-heat, spray the frying pan generously with cooking spray and allow to get hot before adding your onions and bell peppers.  Spray some more cooking spray and stir-fry for 5 minutes, spray some more cooking spray, add your tomato, garlic, salt and let fry for another 3 minutes before adding your can of Rotel.  Cover, reduce to low and let simmer for 5 minutes.  Really, all your doing is spraying stir-frying and spraying. lol.

- Once done divide into 4 equal servings. [see picture above]

Dish Preparation Part
- Preparing a dish is pretty simple.  Rinse and dry your frying pan, and spray cooking spray generously. Place on medium-heat and stir-fry 1/2 cup of  corn for a minute, throw in 1/4th of the vegetable mixture, 4 oz. of chicken, and stir-fry for an additional 3 minutes.  Add 16 corn chips and 6 oz. of cheese sauce to the pan, and mix all ingredients well.  Pour onto serving dish or plate.

I prepare each dish individually in order to achieve the nutritional goals below.

Video:

Uses:

- Dinner parties, romantic dinners, or just because :-)

Nutritional Facts:

Serving Size = 1 Prepared Dish 

Calories	377	Sodium	2067 mg
Total Fat	6 g	Potassium	560 mg
Saturated	2 g	Total Carbs	45 g
Polyunsaturated	1 g	Dietary Fiber	7 g
Monounsaturated	1 g	Sugars	16 g
Trans	0 g	Protein	34 g
Cholesterol	71 mg

Oven-Baked Corn Tortilla Chips

Baking corn tortillas chips is one of my favorite things to do.  It's fast, easy and healthy.  If you've never tried it, now's your chance.  Why buy bags of unhealthy Tostitos when you can make your own at home?

I use Extra Thin Yellow Corn Tortillas by Mission, because they have a lower fat and carb count than most tortillas, and they bake well.

Oven-Baked Corn Tortilla Chips

Cocina De Don Pedro © 2013
Pedro R. Flores, Jr.. All Rights Reserved.

Makes 4 servings, 16 Chips Each

Preheat Oven to 350 degrees

Ingredients:
- 8 Mission Yellow Corn Tortillas, Extra Thin
- Non-Stick Cooking Spray, Butter Flavored
- 1/4 tsp salt or choice of seasoning, optional

Kitchenware:
- Baking Sheet
- Pizza Cutter or Knife
- Aluminum Foil

Preparation:

Place 4 corn tortillas on a cutting board and cut your tortillas into triangles by first cutting in half, turning and cutting in half again. At this point you should have 4 big triangles.  Cut these in half diagonally and you will have 8 triangles, 32 in total with all 4 tortillas.

You can definitely cut them by 1/6ths, but I prefer 1/8ths - whichever you prefer.  Just remember your serving will be 12 chips instead of 16. 

Lay your chips on a baking sheet covered with foil.  Bake in oven for 15-20 minutes, and allow to cool before serving.

You don't have to use cooking spray, but if you desire to use salt or your own special seasoning, spray the top of the chips with non-stick cooking spray so that the seasoning sticks to the chips.






Uses:
Snacks, Guacamole, Salsa, King Ranch Chicken, and much more!

Nutritional Facts:
Serving Size = 16 chips (1/8 cut) or 12 chips (1/6 cut)

Calories	80	Sodium	10 mg
Total Fat	1 g	Potassium	0 mg
Saturated	0 g	Total Carbs	16 g
Polyunsaturated	0 g	Dietary Fiber	2 g
Monounsaturated	0 g	Sugars	2 g
Trans	0 g	Protein	2 g
Cholesterol	0 mg