The carrots and fresh parsley really freshen up an otherwise boring carb. Feel free to add more or alternate fresh herbs for a new flavor.
4 servings
175 calories per serving
1 c couscous
1 carrot, shredded
1/2 c parsley, chopped
1 t oil
Salt and pepper to taste
Bring 1 1/2 c water and the oil to boil. Add couscous and carrot. Shut off heat, stir well, cover pan and set aside for 5 minutes. Stir in parsley. Season with salt and pepper.
These have a great fresh flavor and are very different from your typical potato recipes – the lemon really gives them a blast of unexpected flavor. If you’re pressed for time, try microwaving the potato cubes for 6 minutes or so – that will cut down the boiling time by half.
6 servings
103 calories per serving
1 1/2 pounds red potatoes, cubed
1/2 teaspoon salt
2 tablespoons lemon juice
1 tablespoon olive oil
2 cloves garlic, minced
Black pepper to taste
In a pot over medium heat, combine the potatoes and with enough water to cover them by 1″. Add salt. Cook 20-25 minutes, or until tender. Drain and return to the pan and add lemon juice, oil, garlic, and pepper to taste. Saute for 2 minutes to allow the garlic to cook some.
Way better than the standard green bean and Durkee onion casserole ! So much fresher and oodles more flavor !!
4 servings
49 calories per serving
1 pound green beans in 1 inch pieces
2 teaspoons butter sprinkles (I Use Molly McButter)
2 teaspoons finely chopped basil
1 teaspoon grated lemon zest
1 teaspoon oil
1/8 teaspoon ground black pepper
In a large pan, bring 1 inch water to a boil and place the beans on a steaming rack inside the pan. Cover and steam for 5 – 7 minutes. Place in a bowl and sprinkle with the butter, basil, zest, oil and pepper. Mix well and serve immediately.
A sophisticated blend of endive, watercress and apple that cures boring salads !
4 servings
132 calories per serving
Dressing:
2 T oil
1 T cider vinegar
1 t sugar free maple syrup
2 t Dijon mustard
Salt and pepper to taste
Salad:
2 heads endive
1 bunch watercress
4 stalks celery
1 apple
Mix dressing. Core and slice endive. Remove thick stems from watercress. Slice celery and apple thinly. Mix together and add dressing. Add 2 T crumbled goat cheese for only 40 calories more.
The recipe below calls for a small piece of whole wheat bread. Often I double up the calories using a piece of thinly sliced Italian bread instead, especially if the rest of the meal is relatively low in calories.
6 servings
80 calories per serving
6 slices 45 calorie wheat bread
6 T sofrito (available in most supermarkets with all the Goya products, it is a condiment of richly condensed tomatoes, peppers and spices).
Spread 1 T sofrito on each slice of bread and place the bread sofrito side up in a toaster oven. Heat until bread edges or toasty brown. Serve immediately.
This is so low cal and so satisfying. When serving next to pasta, I add a couple teaspoons of parmesan cheese. I serve this next to soups, salads, and alongside very light meals, because if I don’t have some carbs with my meal, I just don’t feel satisfied.
1 serving
50 calories per serving
1 slice 45 calories whole wheat bread
10 sprays I Can’t Believe It’s Not Butter Spray
Sprinkle of oregano flakes
1/4 t garlic powder
Spread butter on bread. Sprinkle with oregano and garlic powder. Place in toaster oven until lightly browned.
Serve this super filling potato with 2 T low fat sour cream for just another 40 calories. Leave out the layer of beans and this one is kid friendly.
1 serving
226 calories per serving
6 oz. potato
2 T shredded fat free cheddar cheese
10 sprays ICBINB
1/4 c black beans, drained and rinsed
1/2 t taco seasoning
2 T chopped tomatoes
Salt and pepper to taste
Optional – sour cream
Pierce the potato several times and microwave 8 minutes. Cool 5 minutes. Cut oval hole in the top (like you would in a pumpkin) taking care not to cut through the whole shell. Scoop out the meat of the potato and place in a bowl. Add butter spray, cheese, salt and pepper, and taco seasoning and stir to mix.
Microwave the mixture for 30 seconds and stir. Fill the potato shell with a layer of black beans, then the potato mix and microwave another 30 seconds. Sprinkle top with a few reserved beans and the chopped tomatoes. Microwave 2 minutes to heat through or stick in the oven for 5-7 minutes.
Very flavorful and very different – the hominy really makes this one special. But if you don’t like hominy, just add more corn or skip it all together.
4 servings
269 calories per serving
2 11 oz. cans whole kernel corn with peppers
1 14.5 oz. can diced tomatoes, drained
1 15.5 oz. can white hominy, drained
1 15 oz. can black beans, rinsed and drained
1/4 t pepper
1/2 t salt
½ t ground cumin
½ t chili powder
1/2 c shredded pepper jack cheese
Preheat oven to 350 degrees. Combine all ingredients other than cheese in a baking dish. Cover and bake 30 minutes. Uncover and sprinkle with the shredded cheese, then bake another 5 minutes uncovered.
A great potato side dish that is a bit different from your regular mashed or baked potatoes. Kids love these – what’s not to love….cheese and potatoes in one great package ! I often add canned green chilies or some steamed chopped up green bell peppers and steamed shredded carrots to give these a little extra flavor and some color.
8 servings
185 calories per serving (1 serving=3 potato balls)
1 package Oreida frozen steamed mashed potatoes
1 T light butter
Salt and pepper to taste
2 1/2 oz. shredded light cheddar cheese
1/4 c parmesan cheese
1 t garlic powder
Pam
1 large egg white
1 1/2 t skim milk
2 T water
2/3 c bread crumbs
Prepare potatoes according to package directions. Mix with butter, salt and pepper. Cool potatoes to room temperature and add cheeses and garlic powder. Refrigerate for at least 1 hour. Preheat oven to 450 degrees. Spray a baking sheet with Pam. Make 24 balls and place on sheet of paper or foil. Mix egg white, water and milk in a small bowl. Put bread crumbs in a bowl. Dip balls in egg and then drop into crumbs to coat – do one at a time. Place on baking sheet and mist tops with more Pam.
Bake 10 minutes and serve immediately. If you have had the mix refrigerated over 3 hours, you may want to cook 15 minutes to make sure they are heated through.
Carrots never tasted so fresh ! The combination of ingredients gives this dish a really flavorful punch. Definitely not the same old boring vegetable !
4 servings
61 calories per serving
3 garlic cloves, minced
1 lb. carrot chips
1 T buttery spread
1 t minced fresh ginger (bottled is OK if you do not have fresh)
1 T cilantro, chopped
1 t lime zest
2 T fresh lime juice
1/4 t salt
Steam carrots 8 minutes or until tender. A simple steamer basket is the easiest way to steam vegetables. I use one like this:
Heat butter in a skillet. Add garlic and ginger to pan. Cook 1 minute, stirring constantly. Remove from heat and stir in steamed carrots, cilantro, lime zest, lime juice and salt. Serve immediately.
To quickly zest citrus, try this handy tool I found at Amazon:
