Velvety. Smooth. Rich. Creamy Rice !

Creamy Rice

8 servings
170 calories per serving

1 small onion, chopped
1/4 c fat free Zesty Italian Dressing
8 oz. mushrooms, sliced
14.5 oz. vegetable broth
1 c frozen peas
2 c instant white rice, uncooked
4 oz. low fat cream cheese, at room temperature
1 t grated lemon zest
Salt and pepper to taste
1/4 c parmesan cheese

Heat a skillet and add dressing – heat 30 seconds. Then add onions and cook 5 minutes or until tender. Then add mushrooms and cook another 4 minutes or until tender. Add broth and peas and bring to a boil then stir in rice and cream cheese and cover. Remove from heat and let stand for 8 minutes then stir in zest, salt and pepper and parmesan.

4 oz. of turkey breast without any skin is only 153 calories – so if you’re looking for some larger portions or a pairing with a rich side dish, this is the way to go.

Pan Fried Turkey Cutlets Smothered in Onions

4 servings
163 calories per serving

1 lb. turkey cutlets
1 medium onion, in thin slices
Salt and pepper to taste
Onion powder to taste
Pam

Spray skillet with Pam and cook onions 5-7 minutes. Move onions to the side and place turkey cutlets in pan. Season and cook 3-4 minutes. Flip and re-season and place onion slices on top. Cook another 3-4 minutes or until cooked throughout. Total time will depend on the thickness of the cutlets. I often use the scallopine cutlets that are nice and thin and cook quickly.

Quick and easy yet tasty and healthy !

Spanish Chicken

2 servings
207 calories per serving

2/3 c finely chopped onions
¼ c sliced mushrooms
1 ¼ c cubed cooked chicken breast (Perdue Shortcuts work great here)
½ 14.5 oz. can diced tomatoes
½ c cooked rice
½ c tomato juice
½ c chicken broth
1/3 c frozen peas
1/4 t tarragon flakes
1/4 t rosemary
Pinch of pepper
Pam
Preheat oven to 375 degrees. Saute onion and mushrooms in a pan sprayed with Pam. Cook 4-5 minutes then place in a 1 quart baking dish and mix in the rest of the ingredients. Cover and bake 15 minutes or until liquid is absorbed.

So rich, so creamy, so flavorful – this risotto is perfect next to anything.

Risi e Bisi (Rice and Peas)

6 servings
231 calories per serving

5 cups chicken stock
1 sprig of thyme
1 bay leaf
2 springs of parsley
2 T oil
1 onion, chopped
1/2 celery stalk, chopped
2 strips bacon, chopped
1 c raw arborio rice
2 c frozen peas
1 T butter
2 T chopped parsley
3/4 c grated parmesan
Salt and pepper to taste

Place stock and fresh herbs in a soup pot and bring to a boil then reduce heat and keep at a simmer. Saute onion, celery and bacon 5 minutes. Add rice and stir to coat then cook 1 minute. Remove herbs from stock and add 1/2 c of stock to rice mix and stir constantly so stock is absorbed. Add another 1/2 c and cook until stock is absorbed. Then add peas. Continue to add stock 1/2 c at a time and cook until absorbed until rice is tender and the mix is a little thinner than risotto. When done, stir in parsley, butter and parmesan and serve immediately.

Very cheesy, very veggie – this is a veggie dish that will really get the kids eating up !

Veggie Bake

6 servings
211 calories per serving

1 can 26 oz. Light Cream of Chicken Soup
2/3 c low fat sour cream
1/2 t pepper
1/2 t onion powder
10 oz. frozen veggie mix (carrots, cauliflower, broccoli), thawed
6 oz. frozen green beans, thawed
1 medium zucchini, chopped
1 c shredded Swiss cheese
1 c Stovetop stuffing mix

Preheat oven to 350 degrees. Mix soup, sour cream, onion powder and pepper then stir in veggies, 1/2 c cheese. Turn into a 2 quart baking dish. Cover and bake 40 minutes. Stir and then top with the rest of the cheese and the stuffing mix and bake 5 minutes uncovered.

This is a great, crisp side dish that can be paired with just about anything. I bet it can even get cabbage by your kids Add a teaspoon of chili sauce with garlic (found in the Asian section of your market) to make this a super spicy dish.

Stir Fried Bok Choy

4 servings
87 calories per serving

2 t peanut or olive oil
10 cloves garlic, minced
1 T chopped fresh ginger
¼ c chicken broth
¼ c water
1 red bell pepper in small ¼ inch squares
2 carrots halved lengthwise and thinly sliced
4 c 1 inch strips of bok choy or Napa cabbage
1 t sugar
½ t salt
2 t sesame oil

Heat oil in a skillet on medium low heat. Add the garlic and ginger and cook for one minute then add the broth and ¼ c water and cover and cook for 7 minutes. Add the bell pepper and carrots and cook 1 minute then add the cabbage and mix well. Sprinkle with sugar and salt and cook 5 minutes or until cabbage is tender. Drizzle with the sesame oil (and optional chili and garlic sauce) and serve immediately.

This is one of the most awesome chili recipes I have ever made ! The depth of flavor was amazing. This is a truly authentic, rich, aromatic and spicy chili that is just plain PERFECT. Don’t forget the squirt of lime just before serving – it actually makes a big difference in the total package.

Black Bean Chili (Crock Pot)

10 servings
280 calories per serving

1 lb. dried black beans, rinsed
1 T oil
1 T mustard seeds
2 T chili powder
1 1/2 t cumin seeds
1/2 t cardamom seeds (or ground cardamom)
2 medium onions, chopped
1 lb. sliced mushrooms
8 oz. jarred salsa verde (medium heat)
1/4 c water
4 c vegetable broth
6 oz. can tomato paste
½ t salt
2 T minced canned chipotle peppers in adobo sauce
1 1/4 c shredded low fat cheddar cheese
1/2 c low fat sour cream
1/2 c chopped cilantro
2 limes, cut into wedges

Place beans in a bowl with 2 quarts of water and soak overnight. Mix oil, mustard seeds, chili powder, cumin and cardamom and place in a hot Dutch oven for 30 seconds to release more flavor then add in onions, mushrooms, tomatillos and water. Cover and cook 7 minutes then uncover and cook 15 minutes to lightly brown the veggies. Then add broth, tomato paste, salt and chipotles and mix. Place beans in a slow cooker and pour over the vegetable mix. Cover and cook on high 6-8 hours. Place into bowls and garnish with sour cream and cilantro and squirt with lime.

This recipe transforms regular mac and cheese into a Mexican flavored side dish that is great next to a lean piece of chicken or fish.

Chili Cheese Macs

4 servings
290 calories per serving

7.25 oz. boxed Mac and Cheese dinner
1 c canned kidney beans, rinsed and drained
1 c canned diced tomatoes, drained
1 t chili powder
1/2 t cumin
salt and pepper to taste

Make the mac and cheese according to the package instructions using margarine and skim milk. Add the rest of the ingredients and heat through.

Rustic and earthy is the way I would describe this dish. The pepitas, capers and tomatoes just make this dish what it is – very special. This would be a great meal to make for guests.

Tilapia with Pepitas

4 servings
180 calories per serving

2 T pepitas (pumpkin seeds)
4 4-ounce tilapia fillets
Salt and pepper to taste
1 T oil
2 T lemon juice
1/2 c dry white wine
1 T butter
1 1/2 T capers, drained and rinsed
1 c grape tomatoes, cut in half
1/4 c chopped basil
Pam

Toast the pepitas very briefly (do not let them brown) in a hot skillet. Remove and set aside. Preheat broiler. Sprinkle fish with salt and pepper and spray a baking sheet with Pam. Broil fish 3-4 minutes.. Heat oil and butter on medium heat and saute tomatoes and capers 2 minutes. Add lemon and wine and simmer 1 minute. Add fish (browned side up) and baste with sauce. Remove fish to a plate. Add basil, pepitas, salt and pepper to pan and saute 30 seconds. Spoon over fish and serve immediately.

Crock pot recipes are super for busy days – just get it all together in the morning and leave it to cook for hours. This one is especially easy to prep and tastes just delicious !

Beef and Mushrooms (Crock Pot)

4 servings
215 calories per serving

1 lb. lean beef cut into stew sized pieces
1 can low fat cream of mushroom soup
1/2 c water
1 pack of dry onion soup mix
8 oz. fresh mushrooms

Brown meat in a skillet over medium high heat. Place meat in crock pot. Top with mushrooms. Make a sauce with the soup, water and onion soup. Pour over the meat and cook on low 5-6 hours.