Category Archives: FiberGourmet

Chicken, Dinner, FiberGourmet, Italian, Kid Friendly, Pasta

Chicken Parm with Pasta

November 10, 2010 admin Leave a comment

This is one of my favorite dishes, but the restaurant version will kill you with calories. This one has been lightened up quite a bit – it comes in at only 324 calories and that includes a generous side of pasta (thanks FiberGourmet!!)

4 servings
324 calories per serving

4 4 oz. boneless skinless chicken breasts
Water
1/2 c bread crumbs
¼ c parmesan
½ t garlic powder
½ t oregano flakes
½ t parsley flakes
Salt and pepper to taste
Pam
¼ c shredded low fat mozzarella cheese
½ c marinara sauce for chicken (Paul Newman’s is good)
1 ½ c marinara sauce for pasta
2 T parmesan
6 oz. FiberGourmet penne, fettucicine or rotini pasta

Preheat broiler. Spray a 9×13 baking dish with Pam. Mix breadcrumbs with ¼ c parmesan cheese. Mix herbs and spices. Rinse chicken breasts in water and then sprinkle with herb mix before dipping in breadcrumbs to coat. Press crumbs into the chicken so they stick well. Lay chicken in pan and sprinkle with any remaining bread crumbs.

Broil 6 minutes, turn and lightly spray the tops with Pam (so they will brown nicely) and then broil another 6 minutes. Meanwhile cook pasta according to package instructions. Heat 1 ½ c sauce (for pasta) in microwave or on stovetop. When pasta is done, drain, mix with sauce and sprinkle with 2 T parmesan cheese.

Remove chicken from oven and cover with ½ c sauce and sprinkle with mozzarella cheese. Turn off broiler and turn oven to 350 degrees. Place chicken back in oven 5-7 minutes or until cheese is melty.

Dinner, FiberGourmet, Fish, Lunch, Pasta

Shrimp and Pasta Salad

October 27, 2010 admin Leave a comment

This is great as a dinner or lunch – very filling, very tasty, and just the perfect portion.

4 servings
335 calories per serving

8 oz. FiberGourmet Rotini Pasta (without FiberGourmet, add 80 calories per serving)
Salt and pepper to taste
1 yellow squash, thinly sliced
1/3 c coarsely chopped kalamata olives
4 c baby spinach leaves
1 t grated lemon zest
2 T lemon juice
2 T oil
1 lb. peeled, cleaned shrimp

Cook pasta according to package instructions, drain and then mix with squash, olives, spinach, lemon zest, lemon juice, 1 T and 1t oil, salt and pepper. Heat 2 t oil in a skillet and quickly cook shrimp until done, about 5 minutes. Top pasta mix with shrimp. Season with salt and pepper and add a splash of extra lemon juice.

FiberGourmet, Lunch, Pasta

Pasta Salad with Buttermilk Dressing

October 4, 2010 admin Leave a comment

This is a great salad served either cold or at room temperature. The arugula was a great addition to a classic salad and the buttermilk dressing was light and flavorful.

4 servings
273 calories per serving (add 80 calories per serving if you do not use FiberGourmet pasta)

8 oz. FiberGourmet rotini pasta
1 c frozen peas
1/2 c fat free buttermilk
1 T minced chives
1 t chopped thyme
½ t salt
½ t pepper
2 garlic cloves, minced
2 c baby arugula
1 t oil
3 oz. finely chopped prosciutto or deli ham

Cook pasta according to package directions adding in the peas during the last 2 minutes of cooking then drain and rinse in cold water to stop the cooking process. Mix buttermilk, chives, thyme, salt, and pepper and add pasta and arugula and toss well. Heat oil and cook garlic 1 minute then add ham or prosciutto and cook another 2 minutes. Drain and sprinkle on salad.

Dinner, FiberGourmet, Italian, Kid Friendly, Pasta, Pork

Parmesan Pork and Penne

September 30, 2010 admin 1 Comment

This is a meal that the family was raving about…there was much satisfaction around the dinner table the night I made this one ! Even though it is a very quick sauce, it grabs the flavor from the pork and quickly becomes a sauce full of depth. Be sure to add on the fresh herbs – they really add to the awesome flavor of this dish.

4 servings
380 calories per serving

If you don’t use the FiberGourmet pasta, the meal does not come in under 400 calories.

8 oz. FiberGourmet penne pasta
3 T bread crumbs
3 T grated parmesan cheese
¾ lb. pork tenderloin sliced thinly
2 t oil
Pam
14.5 oz. can diced tomatoes, undrained
14.5 oz. can diced tomatoes, drained this time
8 oz. tomato sauce
2.25 oz. can sliced black olives, drained
Salt and pepper to taste
½ t basil flakes
½ t oregano flakes
½ t parsley flakes
Salt and pepper to taste
2 T fresh chopped basil

Cook pasta according to package instructions. Combine breadcrumbs and cheese in a zip loc bag then add the pork slices and shake. Heat oil in skillet and also spray it with Pam and then cook pork 4-6 minutes or until browned on both sides. Add tomatoes, sauce, salt, pepper and olives and bring to a boil the reduce heat to low and simmer 10 minutes or until pork is tender. Serve pork mix over cooked penne. Garnish with fresh chopped basil.

Chicken, Dinner, FiberGourmet, Pasta

Pesto Chicken and Pasta

August 5, 2010 admin Leave a comment

This dish is so packed with flavor, so satisfying, so easy to make and I am so going to make it again very soon !

4 servings
200 calories per serving

½ c prepared pesto sauce
1 c fat free chicken broth
9 oz. prepared sliced chicken (Perdue Shortcuts work great here)
8 oz. FiberGourmet Fettucine noodles (without FiberGourmet pasta, you have to add another 80 calories per serving to this)
Salt and pepper to taste
2 large tomatoes, chopped

Mix pesto and ¾ c broth in a skillet and add the chicken and mix well then cover and cook on medium for 5 minutes. Cook the pasta according to package directions and toss with ¼ c broth and season with salt and pepper then add chicken mix and mix well. Garnish with chopped tomatoes.

Dinner, FiberGourmet, Kid Friendly, Mexican, Pasta, Sides

Mexican Mac and Cheese

July 30, 2010 admin 1 Comment

This is one of the better mac and cheese recipes I have done. Make sure you stir the mix enough to get all the cheese melted. And try not putting in the half and half until a good amount of the cheese is already melted so you don’t get unmelted lumps. This really hit the spot and you can certainly change it up by adding bits of different vegetables, maybe even some hot peppers 😉

4 servings
245 calories per serving

2 c FiberGourmet rotini pasta (without FiberGourmet, the recipe comes in at 285 calories per serving)
¼ c sliced black olives
½ c fat free half and half
½ t salt
1 small red bell pepper chopped
1 can (4 oz.) chopped green chilies, drained
4 slices fat free Kraft American cheese slices

Cook pasta according to package instructions and stir in the rest of the ingredients. Cook over low heat 5 minutes or until cheese is all melted.

Dinner, FiberGourmet, Fish, Italian, Pasta

Pasta with Clam Sauce

July 23, 2010 admin Leave a comment

This is just a perfect clam sauce – not too many clams, just the right thickness, just enough spice. Because FiberGourmet makes the calorie count so much lower, you have room for a salad and some garlic toast next to this meal !

4 servings
265 calories per serving

8 oz. FiberGourmet fettuccine noodles (without FiberGourmet pasta, you have to add another 80 calories per serving to this)
2 6.5 oz. cans chopped clams
1 T oil
4 cloves garlic, minced
2 T anchovy paste or minced anchovies
2 14.5 oz. cans diced tomatoes
1/3 c tomato paste
¼ c chopped parsley
¼ t pepper
¼ t salt
¼ t garlic powder
¼ t onion powder
2 t lemon juice

Cook pasta until tender, but still somewhat firm. Drain the clams keeping the juice from one can. Heat oil in a pan and cook garlic one minute then mix in anchovies, tomatoes and their juice, tomato paste, parsley, pepper, salt, onion powder, garlic powder and clam juice. Bring to a boil and then reduce heat to low and simmer for 15 minutes. Then add the clams and lemon juice and heat 2 minutes making sure not to come to a boil. Serve sauce over pasta.

Dinner, FiberGourmet, Pasta, Pork

Fettucine with Ham

July 11, 2010 admin Leave a comment

The sauce in this dish and very flavorful – almost like an alfredo without being quite as creamy. Feel free to spice it up a bit more by adding extra pepper and red pepper flakes.

6 servings
254 calories per serving

12 oz FiberGourmet fettucine
¾ lb. lean ham, cooked and cooked
2 T oil
1 medium onion, chopped finely
½ lb. sliced mushrooms
1 T flour
½ t rosemary
¼ t pepper
1 ¼ c fat free evaporated milk
½ c frozen peas, thawed
2 T fat free sour cream

Cook pasta according to package instructions. Saute ham in oil to brown it a bit and then remove from pan and set aside. Cook onion 4 minutes then add mushrooms and continue cooking another 4 minutes. Mix in flour, rosemary and pepper then gradually add milk and bring to a boil and cook 2 minutes to thicken it up. Then reduce heat and add peas and sour cream and cook 2 minutes. Mix with the drained pasta and ham and heat through.

Dinner, FiberGourmet, Pasta

Tomato Fettucine with Spinach Sauce

June 1, 2010 admin Leave a comment

The sauce in this recipe is much like a mild, creamy spinach pesto and that made it just wonderful in my book 🙂 This was such a rich and satisfying dinner or you could have a smaller portion and have it as a side to a chicken or fish dinner. The sauce would be just as good on unflavored fettucine but the tomato element really was a nice flavor combination.

8 servings
255 calories per serving

10 oz. frozen spinach, thawed and drained well (place in a colander and press down with your hand)
1 c shredded parmesan cheese
¾ c 2% cottage cheese
½ c skim milk
1 T oil
1 clove garlic, minced
¾ t oregano flakes
½ t pepper
¼ t salt
¼ t red pepper flakes
2 10 oz. packages FiberGourmet tomato flavored fettucine (without FiberGourmet pasta, you have to add another 120 calories per serving to this)

In a food processor, process spinach, parmesan, cottage cheese, milk, oil, garlic, oregano, pepper, salt and red pepper until smooth and evenly green. Pour into a pan and heat on medium. Cook pasta according to directions and serve with the sauce.
SOUTH OF THE BORDER

Beef, Dinner, FiberGourmet, Italian, Kid Friendly, Pasta

Beef and Tomatoes over Fettucine

May 19, 2010 admin Leave a comment

This was much like eating pepper steak over pasta. The flavors mingled together well and this was a very tasty twist on a beef stir fry.

4 servings
270 calories per serving

2 c uncooked FiberGourmet fettucine noodles
1 T oil
1 c frozen stir fry pepper and onions
1 lb. thinly sliced beef
14.5 oz. canned diced tomatoes, undrained
1 t garlic powder
¼ t pepper
½ t salt
Fresh basil leaves, chopped

Cook pasta according to package instructions. Heat oil and meat 5 minutes then stir in peppers and onions and cook 3-6 minutes, stirring frequently. Then mix in tomatoes, garlic, salt and pepper and cook 2 minutes. Stir in pasta and cook 2 minutes to heat through. Garnish with basil.