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  • Quiche with Rice Crust

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    September 3rd, 2010adminAppetizers, Lunch, Vegetables

    This is an excellent quiche – no one would ever know you never even opened the oven ! The Swiss cheese is just perfect with the spinach and mushrooms. And the crust is so much more flavorful than a regular crust. You’ll definitely make this one again and again.

    Quiche with Rice Crust

    Quiche with Rice Crust


    8 servings
    116 calories per serving

    1 ½ c cooked brown rice
    1 c shredded low fat swiss cheese
    ¾ c Egg Beaters
    ¼ t curry powder
    10 oz. package of frozen spinach, thawed and pressed dry in a colander
    ¾ c evaporated skim milk
    ½ c sliced mushrooms
    2 T chopped shallots
    ¼ t garlic powder
    ¼ t onion powder
    ¼ t salt
    1/8 t pepper

    Combine rice, ½ c cheese, ¼ c Egg Beaters and curry and press into the bottom of a 9” glass pie plate. Microwave 4 minutes or until firm. Combine spinach, milk, mushrooms, onion, spices, ½ c cheese and ½ c Egg Beaters and mix well then pour into the crust and microwave on 50% power 20 minutes (rotate it every 5 minutes or so if your microwave does not have a turntable) or until a knife inserted comes out clean.

    Tags: appetizer, brown rice, cheese, curry, egg beaters, Lunch, microwave, mushrooms, quiche, quiche with rice crust, rice, rice crust, shallot, skim milk, spinach, swiss, swiss cheese, vegetable
  • Mojo Chicken

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    September 2nd, 2010adminDinner, Kid Friendly, Summer, chicken

    This marinade is reminiscent of a Mojito – it makes a great, refreshing, summery chicken recipe. Sometimes instead of boneless breasts I par boil split breasts and then slightly score the breast meat before marinating and grilling.

    Mojo Chicken

    Mojo Chicken

    6 servings
    200 calories per serving

    6 boneless skinless chicken breasts (Perdue Perfect Portions work great here !)

    Marinade:
    ¾ c orange juice
    3 T lime juice
    3 T oil
    2 T parsley, minced
    2 t mint, minced
    2 t oregano
    2 cloves garlic, minced
    ½ t salt
    ½ t ground ginger
    ½ t ground allspice
    Pam

    Make some shallow slits in the chicken and place in a zip loc bag along with all the other ingredients. Refrigerate at least 4 hours.

    Spray a grill with High Heat Pam and grill chicken to desired doneness.

    Tags: allspice, chicken, Dinner, garlic, ginger, grill, Kid Friendly, lime. juice, mint, mojito, mojo, mojo chicken, oil, orange juice, oregano, pam, parsley, Summer
  • Lo Cal Ranch Dip

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    September 2nd, 2010adminKid Friendly, Snacks

    This dip would be equally as good used as a salad dressing (even though it is nice and thick). But as a dip for vegetables, it makes the perfect healthy snack.

    Lo Cal Ranch Dip

    Lo Cal Ranch Dip

    2 cups
    87 calories per serving (1 serving=3 T)

    1 c light mayonnaise
    2 T lemon juice
    2 T chopped parsley
    2 T chopped green onion
    1 packet Equal
    1 T dry ranch salad dressing mix
    1 T Dijon mustard
    1 ½ t minced garlic
    ¼ t salt
    ¾ c buttermilk

    Combine mayo, juice, parsley, onion, Equal, mustard, garlic, ranch mix and salt and whisk well. Then whisk in buttermilk and cover and refrigerate 2 hours. Serve with veggies.

    Tags: crudite, dip, dressing, Kid Friendly, lo cal, lo cal ranch dip, ranch, ranch dip, Snacks, Vegetables
  • Turkey Cobb

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    September 1st, 2010adminLunch, MUFAs, Salads, Vegetables, turkey

    Cobb salads are a perfect lunch. They are packed with protein and give you the energy to get through the afternoon without any ‘3 o’clock sleepies’.

    Turkey Cobb

    Turkey Cobb

    8 servings
    200 calories per serving

    12 c mixed salad greens
    6 oz. thin deli sliced roasted turkey breast, cut into strips
    1 chopped avocado
    1 ½ c grape tomatoes, halved
    8 slices bacon, cooked and crumbled
    3 hard boiled eggs cut into wedges
    1 c low fat shredded cheddar cheese
    8 oz. light balsamic vinaigrette dressing

    Place greens on a platter and then lay other ingredients in strips across the top. Place dressing on top of individual portions.

    Tags: avocado, bacon, balsamic, cheddar, cheddar cheese, cheese, deli turkey, dressing, eggs, grape tomatoes, greens, hard boiled eggs, Lunch, MUFA, salad, salad greens, tomatoes, turkey, turkey cobb, Vegetables, vinaigrette
  • Grilled Pork Roast

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    August 31st, 2010adminDinner, Kid Friendly, Summer, pork

    Cooking the pork in this manner turns your grill into a big oven. Be sure to sear the pork at the end of the cooking process so you get a nice browned outside. Serve with Oven Fries and a salad for a great balanced meal. Leftovers are great for making Cuban Sandwiches.

    Grilled Pork Roast

    Grilled Pork Roast

    10 servings
    253 calories per serving

    3 pound pork top loin roast or pork loin
    2 T parsley, chopped
    1 t fennel seeds, crushed
    1 t minced dry onion
    ½ t rosemary, crushed
    ¼ t salt
    ¼ t ground cloves
    ¼ t pepper
    ¼ t garlic powder
    ¼ t onion powder
    1/8 t ground coriander

    Trim fat from roast. Mix all spices together to create a rub and sprinkle it evenly over the meat and rub it in. Heat grill – lower heat to medium low – shut off one side of the grill so that you can grill with indirect heat. Place meat on a rack in a baking pan and place on the side of grill that is NOT on. Cook 1 ½ hours. Sear the meat on the side of the grill that is on for just a few moments, then remove from grill and let sit 15 minutes before slicing.

    Tags: cloves, Dinner, fennel seeds, garlic powder, grill, grilled pork roast, Kid Friendly, minced dry onion, onion powder, parsley, pork, rosemary, Summer
  • Ginger Pops

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    August 30th, 2010adminDessert, Kid Friendly, Snacks, Summer

    What a crisp and refreshing pop ! And when you are done, your mouth tastes like you just ate a bunch of ginger snap cookies. These are definitely on my list of recipes to make again :)

    Ginger Pops

    Ginger Pops

    4 servings
    52 calories per serving

    ½ c lemon lime seltzer
    1/2 inch ginger
    Juice of one lime
    Juice of one lemon
    3 T honey
    1 cup ice

    Place all in a blender and mix well. Spoon into popsicle molds and freeze at least 4 hours.

    Tags: Dessert, ginger, honey, ice, Kid Friendly, lemon, lime, seltzer, snack, Summer
  • Chicken Salad with Artichokes

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    August 30th, 2010adminLunch, Salads, chicken

    Lunch salads don’t have to be the same boring thing day in and day out. This one has marinated grilled chicken and artichokes giving it a great Italian flavor.

    Chicken Salad with Artichokes

    Chicken Salad with Artichokes

    2 servings
    390 calories per serving

    ½ c lite Italian dressing
    ½ lb. boneless skinless chicken breast halves
    2 c torn arugula
    2 c torn romaine leaves or other greens
    14 oz. can quartered artichoke hearts
    2 plum tomatoes, cut into wedges
    ½ c low fat shredded cheddar cheese
    4 fresh basil leaves cut into strips

    Pour ¼ c dressing over chicken and refrigerate ½ hour. Heat grill and cook chicken 6-8 minutes each side or until done then cut into strips. Combine arugula and lettuce and top with artichokes, chicken, tomatoes, cheese, basil and the rest of the dressing.

    Tags: artichoke, arugula, basil, cheddar, cheese, chicken, chicken salad with artichokes, dressing, greens, italian, Lunch, marinade, romaine, salad, tomatoes
  • Chili Lime Popcorn

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    August 29th, 2010adminSnacks

    Just the right amount of spice in a popcorn snack that will keep you coming back for more :)

    Chili Lime Popcorn

    Chili Lime Popcorn

    2 servings
    85 calories per serving

    8 c microwave light popcorn, popped (20 calories per cup)
    2 t hot sauce
    1 T chili powder
    Juice of one lime

    Toss popcorn with lime juice and then add chili powder and hot sauce and mix well.

    Tags: chili, chili lime popcorn, hot sauce, lime, popcorn, Snacks
  • Strawberry Dream

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    August 28th, 2010adminDessert, Kid Friendly, Summer

    This is like a pudding pop with strawberries – very rich, very creamy and very delicious !

    Strawberry Dream

    Strawberry Dream

    18 servings
    254 calories per serving

    8 oz. cream cheese, softened
    1 c skim milk
    1.5 oz. package sugar free vanilla instant pudding
    1-1/2 c thawed cool whip
    20 Nilla Wafers, coarsely broken
    1 c sliced fresh strawberries (save some for tops of desserts)
    1/2 c strawberry ice cream topping (or strawberry jam)

    Beat cream cheese until creamy and gradually beat in milk. Add pudding and beat 2 minutes (it will be quite thick) then stir in cool whip and berries. Swirl in topping. Divide cookies among 18 cupcake liners (I use silicone ones) then spoon in the strawberry mix, garnish the tops with extra berries and freeze 4 hours. Let sit out 10 minutes before eating.

    Tags: cookies, cool whip, cream cheese, Dessert, jam, Kid Friendly, milk, nilla wafers, pudding, pudding pop, strawberry, strawberry dream, strawberry jam, vanilla, vanilla pudding
  • Grilled Sausage, Onions and Mushrooms

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    August 27th, 2010adminDinner, Summer, turkey

    What a great grilled dish – the onions get so nice and caramelized and that gives everything tons of flavor.

    Grilled Sausage, Onions and Mushrooms

    Grilled Sausage, Onions and Mushrooms

    4 servings
    350 calories per serving

    1/3 c finely chopped onion
    3 T buttery spread
    ¾ c apple juice
    1/3 c red vinegar
    2 T honey
    1 T steak sauce
    1 t salt
    ½ t pepper
    1 lb Italian turkey sausage
    2 small onions, quartered
    8 medium large fresh mushroom caps
    Pam

    Grilled Sausage, Onions and Mushrooms

    Grilled Sausage, Onions and Mushrooms

    Cook onion in butter until tender then mix in apple juice, vinegar, honey, steak sauce, salt and pepper. Bring to a boil then reduce heat and simmer 20 minutes.

    Boil enough water to cover sausages and add sausage to pot and cover. Reduce heat and simmer 15 minutes or until cooked through. During the last 5 minutes throw in the onion wedges. Cool for a bit then slice into 2 inch pieces. Heat grill and spray a grill pan with Pam.

    Place all sausage, onions and mushrooms in a bowl and put in half the sauce and toss to coat. Place this mix in a hot grill basket and grill 10 minutes stirring frequently. Baste with the other ½ of the sauce and continue cooking 2 minutes longer.

    Tags: apple juice, butter, Dinner, grill, grilled sausage, honey, mushroom caps, mushrooms, onions, onions and mushrooms, sauce, sausage, steak sauce, turkey, turkey sausage, vinegar
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About 400 Calories or Less

What's a foodie to do when she passes the 40 mark and her metabolism comes to a screeching halt? (hint...denial did not work !) So I've put together a collection of everyday meals that are simple to make, under 400 calories, yet so savory and delicious that you won't miss your old favorites and standbys. I've tested and tweaked, tested and tweaked and the recipes yield satisfying and scrumptious home cooked foods, because regular 'diet food' just wasn't going to cut it in this house !

If you are cooking for a family, stick to the 400 calories for yourself, but just give larger portion sizes to other family members. I double up dinner for my husband and it is more than enough. That way you are not spending too much time cooking multiple dishes. The family will love these meals !

I hope you enjoy :)

Aileen

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