Surf and term usually includes a large portion of meat and a lobster tail dripping in butter. If you’re looking for a healthier alternative, try a Skinny Surf and Turf with a lean piece of filet mignon and some Lemon Shrimp. Just as good, much lower fat, and a perfect celebration meal.

Skinny Surf and Turf

2 servings
346 calories per serving

2 4 oz. filet mignons
Garlic powder
Salt and pepper to taste
I Can’t Believe it’s Not Butter Spray

Add 2 servings of LEMON SHRIMP for the perfect ‘surf’ !

Preheat grill. Sprinkle meat with garlic, salt and pepper. Grill a couple of minutes each side or until desired temperature. When done, spritz with ICBINB Spray.

Some meals are just extra special and this is definitely one of them ! The perfect portion of pasta, chicken and veggies all covered in a scrumptious sauce and layers of cheese. You just can’t go wrong !

Chicken Florentine Casserole

4 servings
270 calories per serving

1 lb. boneless skinless chicken breasts, cut into bite size pieces
2 T flour
8 oz. FiberGourmet penne pasta (without FiberGourmet, you have to add 80 calories per serving)
2 T low fat balsamic vinaigrette dressing
1 c chicken broth
2 oz. light cream cheese, cubed
10 oz. frozen chopped spinach, thawed, and drained well (press it down in a sieve to get a lot of water out)
1 c shredded part skim mozzarella cheese
3 T grated parmesan
Salt and pepper to taste
½ t garlic powder

Preheat oven to 375 degrees. Cook pasta according to package directions. Heat dressing in a skillet. Mix chicken with flour and add to skillet and cook 3-4 minutes or until browned. Add broth and cream cheese and cook until cheese is melted. Add the spinach, garlic powder, salt and pepper and heat 1 minute. Remove from heat. Mix drained pasta with skillet mixture and spoon half of it into a 2 quart casserole dish. Top with ½ the mozzarella then add the rest of the chicken mix. Finally top with the remaining mozzarella and the parmesan. Bake 20 minutes to heat through and melt the cheese.

Colcannon is a traditional Irish dish made with potatoes and cabbage. It makes an excellent side dish. And it’s a perfect way to use up left over cabbage and potatoes !

Irish Colcannon

10 servings
115 calories per serving

1 1/2 lb. potatoes (about 4 large), peeled and quartered
3 slices bacon, chopped
1 small onion, chopped
1/2 c water
4 c cabbage, thinly sliced
2 T butter
1/2 c skim milk, warmed
Salt to taste

Put potatoes in a large Dutch oven and add enough cold water to cover the potatoes then bring to a boil. Reduce heat and simmer 20 minutes or until potatoes are tender. Heat a skillet and cook bacon then remove it from pan and drain. Add onions to skillet and cook 4 minutes. Add water and stir to loosen the bits stuck to the pan then add cabbage, cover and cook 7 minutes until water is evaporated. Mash drained potatoes with butter and milk then add the cabbage mix and salt and mix well.

By using FiberGourmet pasta, you really cut down the calorie count here – and with all the added vegetables, this is a very filling meal. Thank you, FiberGourmet !!

Eggplant Pomodoro over Spaghetti

6 servings
212 calories per serving

2 T oil
1 medium eggplant, cut into small cubes
2 cloves garlic, minced, 4 plum tomatoes, diced
1/3 c chopped green or black olives
2 T white wine vinegar
Salt and pepper to taste
12 oz. FiberGourmet Spaghetti
¼ c chopped fresh parsley or basil

Take cubed eggplant and place in a colander. Sprinkle with 1 t salt and mix well. Place a bowl atop the eggplant and weight it with canned goods or something heavy. This helps the bitterness leave the eggplant. Leave like that for ½ hour then rinse well and pat dry. Heat oil in a skillet and cook eggplant 10 minutes then add garlic and cook another minute. Add tomato, vinegar, salt and pepper and cook 10 more minutes. Cook pasta according to package directions and serve with the pomodoro sauce over it.

This dish is a FAVORITE of mine when I go to Asian restaurants. Now I’ve recreated it at home ! I’ve added some more veggies that you usually get in the restaurant dish and it makes it a nice complete meal. This tastes so authentic and so delicious !

Beef Chow Fun

4 servings
385 calories per serving

8 oz. rice noodles (pad thai work great – the wider the better, but whatever you can find !)
1/2 c beef broth
4 teaspoons black bean garlic sauce (available in the Asian section of your market)
1 T soy sauce
2 t brown sugar
2 t cornstarch
4 t peanut oil
1 teaspoon minced ginger
1 small onion, thinly sliced
5 ½ c sliced and cut stir fry veggies (snow pea pods, carrots, broccoli, celery) (if using frozen, thaw them)
1/2 c water, divided
8 ounces sirloin steak, cut into thin slices
¼ c douchi (fermented black beans available at your local Asian market)

Prepare noodles according to package instructions then rinse in cold water and drain and set aside. Mix Sherry, sauces, sugar and cornstarch and set aside. Heat 2 t oil in a non stick skillet and cook ginger 30 seconds. Add onion and cook 5 minutes or until softened up a bit then add the rest of the veggies plus ¼ c water. Cover and cook 5 minutes or until the veggies are softened a bit. Add the veggies to the noodles and wipe out your pan. Add 2 t oil to the pan and cook steak 3-4 minutes to brown it then add in the cornstarch and cook 2 minutes to thicken the sauce. Now add the veggies and noodles to the pan with ¼ c water and the fermented black beans. Heat through for about 2-3 minutes and serve immediately.

This recipe will make even the most finicky eater a spinach lover. The dish is light and fluffy with loads of cheesy flavor – the spinach flavor is definitely mellowed.

Spinach Souffle

8 servings
149 calories per serving

1/2 c chopped onion
1 clove garlic, minced
1 T margarine, melted
8 oz. low fat cream cheese, at room temperature
8 oz. low fat cottage cheese
salt and pepper to taste
3/4 c egg beaters
20 oz. frozen chopped spinach, thawed, and well drained
1/4 t paprika
1/8 t nutmeg
Pam

Preheat oven to 325 degrees. Melt margarine and cook onion and garlic for 6 minutes. Remove to a bowl and add cream cheese, cottage cheese, salt and pepper and beat with a mixer. Add the egg beaters 1/4 cup at a time mixing well in between and then mix in the spinach. Spray a 9 inch baking dish with Pam and place the spinach mix in the dish and sprinkle with the paprika and nutmeg then cover and back 30 minutes. Uncover and bake another 15 minutes.

This is one of those WOW good meals ! And since you are using shake and bake and prepared pesto, preparation is a snap. This makes shake and bake super special and meal you’ll serve to guests.

Baked Italian Chicken with Pesto

4 servings
250 calories per serving

4 boneless skinless chicken breasts (5 oz. each)
1 pack Shake and Bake Mix
2 T prepared pesto (available in the refrigerator section of your market)
1/4 c shredded mozzarella cheese

Preheat oven to 400 degrees. Wet chicken with water and then coat with Shake and Bake and place in a baking pan or on a cookie sheet. Bake 20 minutes or until done throughout. Mix pesto and cheese and spoon on top of chicken and bake another 5 minutes.

Making pierogi dough and getting it the right consistency can be hard. Want to make some quick and easy? Then try using wonton wrappers for the dough – you wouldn’t believe it, but they come out just FANTASTIC !

Pierogies 1-2-3

12 servings (3 pierogies each)
169 calories per serving

2 c cooled mashed potatoes
4 oz. whipped cream cheese with chives and onions
1/2 t pepper
36 wonton wrappers
Water
3 T butter
1/2 c light sour cream

Boil water in a saucepan. Mix potatoes, cheese and pepper. Cut wonton wrappers into circles (if you have to have a pierogi in the typical half moon shape – otherwise just make triangles !) Brush edges of pierogies with water and place 1 T of the potato mix inside. Fold in half and seal edges together. Working in batches, add to boiling water and cook 3 minutes or until they float. Drain and rinse with cold water. Again, working in batches melt butter and cook 12 pierogies at a time. Serve with sour cream.

Pierogies 1-2-3

I just love meatball soup and when you use the frozen prepared meatballs, it takes all the hard work out of it. Just heat up some broth, add meatballs and some veggies and you have a great complete meal. Here is one of my favorite ways to serve.

Meatball and Escarole Soup

4 servings
315 calories per serving

24 frozen cocktail meatballs
8 c chicken broth
1 6.5 oz. can sliced mushrooms, drained
4 c cleaned and torn escarole leaves
1 c shredded or julienned carrot
Salt and pepper to taste
1 t garlic powder
1 T dry minced onion
½ t oregano flakes
½ t parsley flakes

Mix all together and bring to a boil. Lower heat and simmer 10 minutes.

This is another great authentic recipe that cooks all day in the crock pot – it turns out a fantastically tender and juicy meat that is easily shredded and tastes great with a bit of lime and avocado.

Easy Pork Carnitas

4 servings
208 calories per serving

1 teaspoon salt
1 teaspoon garlic powder
1 teaspoon ground cumin
1/2 teaspoon crumbled dried oregano
1/2 teaspoon ground coriander
1/4 teaspoon ground cinnamon
1 ½ lb. boneless pork shoulder roast
2 bay leaves
2 cups chicken broth
1 lime cut into wedges

Mix together salt, garlic powder, cumin, oregano, coriander, and cinnamon in a bowl. Rub spice mix into the pork.. Place the bay leaves in the bottom of a slow cooker and add the broth then put the pork on top. Cover and cook on low about 10 hours, turning half way through. Remove and let cool then use 2 forks to shred the meat. Use the left over liquid to moisten the meat. Plate and squirt each portion with a bit of lime just before serving. I like to serve this on a flour tortilla with some avocado slices (not included in calorie count above – add 210 calories for a flour tortilla and 2 -3 slices avocado)