Category Archives: Dinner

Rice and Beans

May 31, 2012 admin Leave a comment

Can you say YUMMY?!?!?! This is such a great QUICK and EASY recipe, yet the results taste like you’ve been in the kitchen for hours. This is an ample serving. You could easily just have half a serving for a side and still have room in your calories for some fish or chicken on the side.

4 servings
400 calories per serving

1 ½ c chopped green peppers
3 cloves garlic, minced
1 T oil
14.5 oz. can diced tomatoes with green chilies
15 oz. can black beans, drained and rinsed
1 ¼ c water
2 c Minute brown rice
¼ c cilantro chopped
1 c low far shredded cheese (cheddar, Colby or Monterey Jack)

In a large skillet on high heat, heat the oil and cook the peppers and garlic 2 minutes then add tomatoes, beans and water. Bring to a boil and stir in rice and reduce heat to medium low. Cover and simmer 5 minutes then remove from heat and stir in cilantro and top with cheese. Let stand 5 minutes, covered.

Chicken, Dinner, Summer

Spicy Hot Glazed Chicken

May 30, 2012 admin 1 Comment

Just enough spice, just enough glaze – this is a great grilled chicken.

4 servings
361 calories per serving

3 T honey
3 T soy sauce
1 t grated lime zest
3 T lime juice
1 t red pepper flakes
½ t hot chili garlic sauce (available in the Asian section of your market)
4 5 oz. boneless skinless chicken breasts

Mix honey, soy, lime zest and juice, and red pepper in a zip loc bag. Add chicken, seal and refrigerate for 2-12 hours. Preheat grill and spray with high heat cooking spray and cook chicken 5 minutes each side or to desired doneness.

Dinner, Kid Friendly, Mexican, Turkey

Taco Pie

May 23, 2012 admin Leave a comment

Whip this up in a flash – save and bake later or bake right away for a super Mexican inspired dinner. Serve with some sliced avocado for a special treat.

6 servings
296 calories per serving

1 lb. extra lean ground turkey
2 t dried onion
1 Tbsp. taco seasoning (more if you like your meat zesty and flavorful)
14.5 oz. can diced tomatoes, drained well
12 oz. frozen corn, thawed and drained
4 La Tortilla Factory low carb tortilla wraps (only 80 calories each!)
1 c low fat shredded cheddar cheese
1/4 c light sour cream

Preheat oven to 375 degrees. Brown meat with dried onions and taco seasoning then add tomatoes and corn and cook 5 minutes. Spoon 1 1/2 c of the mix into a 2 quart square or round casserole dish. Spread out and then top with 2 tortillas. Add the rest of the meat mix and 1/2 c of cheese. Add 2 more tortillas and the rest of the cheese and cover and bake 25 minutes. Uncover and bake an additional 5 minutes.

Appetizers, Chicken, Dinner

Buffalo Meatballs

May 20, 2012 admin 1 Comment

This is a DELICIOUS meal ! Serve them up alone as an appetizer, with a small salad for lunch, or with a few sides for a great dinner. The recipes packs a punch of flavor and anyone in your family who likes buffalo wings will love this. The sauce is really what makes the dish in my mind !

6 servings
6 meatballs per serving
177 calories per serving

1 lb ground chicken
1/4 c Egg Beaters
1/2 c minced celery
1/2 c breadcrumbs
1/3 c Frank’s Buffalo Sauce (or your favorite brand)
salt and pepper to taste
1/2 t oregano
1/2 t garlic powder
1/2 t onion powder
Pam
2 T butter
2 T flour
1 c chicken or beef stock
1/4 c Frank’s Buffalo Sauce (or your favorite brand)

Preheat oven to 450 degrees. Mix meat, egg beaters, breadcrumbs, 1/3 c sauce, salt, pepper, oregano, garlic powder and onion powder. Spray a baking sheet with Pam. Make 36 small cocktail sized meatballs and place on a baking sheet with the sides all touching (this helps retain moisture in the meatballs as they cook). Bake 15-20 minutes or until done. While they are cooking melt butter in a small saucepan and then add flour and cook for 1 minute, stirring the entire time. Add stock and simmer 3 minutes. Add 1/4 c buffalo sauce, salt and pepper and simmer 1 minute. Serve this sauce over the meatballs or on the side as a dipping sauce.

Add some celery and carrot stix and some low fat blue cheese dressing on the side. You won’t miss the mess of wings with this healthy option that is just as good !

Dinner, Salads, Sides, Vegetables

Broccoli Tomato Side Salad

May 12, 2012 admin Leave a comment

Simple yet special with the addition of the cheese and sunflower seeds. Serve this up and watch it disappear !

8 servings
108 calories per serving

6 c broccoli florets, chopped coarsely
1 c grape tomatoes, halved
1 c shredded low fat cheddar or Monterey jack cheese
2 T sunflower seeds
½ c light vinaigrette dressing
1 T Splenda
2 t Dijon mustard

Mix broccoli, tomatoes, cheese, and seeds. Mix dressing, Splenda and mustard and then mix with veggies.

Chicken, Dinner

Zesty Chicken

May 7, 2012 admin Leave a comment

This dish takes crispy chicken to the next level. After you cook it up, you make a quick glaze and run the chicken through it before serving. This makes is sooooo very flavorful, very moist, and something just a little different from your regular breaded chicken.

2 servings
265 calories per serving

2 5 oz. boneless skinless chicken breasts
¼ t kosher salt
1/8 t pepper
¼ c panko breadcrumbs
2 t garlic clove, minced
¼ t oregano flakes
2 T lemon juice
2 T honey
2 t Tabasco sauce
1 t grated lemon zest
2 t olive oil

Season chicken with salt and pepper. Mix breadcrumbs, garlic and oregano and dredge chicken in the breadcrumb mix. Mix lemon juice, honey, Tabasco and zest to make a glaze. Heat oil in a skillet and add chicken and brown both sides, cooking about 6 minutes per side or until done through. Remove chicken from skillet and add glaze and reduce until thickened, about 1 minute, Return chicken and flip to coat both sides with the glaze.

Dinner, Sides, Vegetables

Parmesan Veggies

May 1, 2012 admin Leave a comment

The cheese just melts into the marinade and really coats all the veggies – every bite is so full of flavor 🙂

8 servings
60 calories per serving

2 zucchini cut into ½ inch thick slices
2 yellow squash cut into ½ inch thick slices
1 red pepper cut into strips
1 green pepper cut into strips
1 yellow pepper cut into strips
1/3 c light Italian dressing
¼ c grated parmesan cheese
Pam

Spray a skillet with Pam and heat to medium high. Add veggies and sauté 5 minutes. Add dressing and cheese and continue cooking 5 minutes or until veggies are desired tenderness (I like mine pretty crisp).

Chicken, Crock pot, Dinner, Italian, Kid Friendly

Chicken Tortellini Stew (Crock Pot)

April 28, 2012 admin Leave a comment

This is a soupy stew or a thick soup 🙂 Whatever it is, it’s absolutely delicious. The sweet fennel adds just the little something different that makes this meal one of a kind.

6 servings
380 calories per serving

2 carrots, sliced
2 cloves garlic, minced
1 lb. boneless skinless chicken breast cut into bite sized pieces
1 medium fennel bulb, chopped
19 oz. cannellini beans, drained and rinsed
Salt and pepper to taste
1/2 t garlic powder
1 3/4 c chicken broth
2 c water
9 oz. refrigerated tortellini
1 c baby spinach leaves
2 green onions, sliced
1 t basil flakes
2 T grated parmesan cheese
Pam

Spray crock pot with Pam. Layer carrots, garlic, chicken, fennel and beans then add broth, water, garlic powder, salt and pepper. Cover and cook on LOW 6-8 hours. Sit in pasta, spinach, onions and basil then cover and cook on HIGH 20 minutes. Spoon into bowls and garnish with cheese.

Dinner, Sides, Vegetables

Roasted Pesto Tomatoes

April 27, 2012 admin Leave a comment

Warmed tomatoes are so flavorful – the heat just sweetens them and intensifies the already great taste. Add a little pesto and you get a divine side dish that can be served next to anything.

4 servings
142 calories per serving

12 plum tomatoes, quartered lengthwise
1 T oil
1/4 t salt
1/8 t red pepper flakes
1/4 c pesto

Preheat oven to 400 degrees and spray a baking sheet with Pam. Mix the tomatoes with oil, salt, pesto and the pepper flakes and place on baking sheet. Bake 30 minutes and serve immediately.

Asian, Dinner, Sides, Vegetables

Bean Sprout Stir Fry

April 26, 2012 admin Leave a comment

This is a great low cal side and is perfect alongside an Asian inspired dish. If you can’t find fresh bean sprouts, the canned ones work just fine here !

4 servings
81 calories per serving

4 cups mung bean sprouts
½ c scallions, sliced
6 t ginger root, minced
2 T garlic, sliced
½ t salt
1 t pepper
1 T oil

Heat oil and stir fry ginger and garlic for 1 minute then add sprouts, scallions, salt and pepper. Continue to cook 2-3 minutes then serve.