Spinach and Cheese Squares

This is basically a super easy recipe for a superb spinach quiche. The crust is light, the filling perfect, and this makes a great appetizer or lunch.

Spinach and Cheese Squares
Spinach and Cheese Squares

8 servings
79 calories per serving

1 ½ c Egg Beaters
¾ c skim milk
1 T dried onion flakes
1 T grated parmesan cheese
¼ t garlic powder
1/8 t pepper
¼ c bread crumbs
¾ c fat free shredded cheddar cheese, divided
10 oz. frozen spinach, thawed and drained well
Pam

Heat oven to 350 degrees. Combine eggs, milk, onion, parmesan, garlic powder and pepper. Spray an 8×8 pan with Pam and press bread crumbs evenly into the bottom. Place ½ c of cheddar on top of the bread crumbs then add the spinach. Pour the egg mix on top of the spinach and then add the rest of the cheese. Bake 40-45 minutes or until a knife inserted in the center comes out clean. Let stand 15 minutes before serving.

Veggie Salad

Often times the best thing about a salad is not the lettuce, but all the other stuff ! And this salad agrees 🙂 No lettuce – – just all the good veggies in a great lemony dressing. If you have extra broccoli, throw it in. If you are out of celery, don’t’ sweat it ! Make this salad anything you want 🙂

Veggie Salad
Veggie Salad

4 servings
82 calories per serving

1 yellow bell pepper thinly sliced
1 large cucumber, peeled and thinly sliced
2 stalks celery, diced
2 large carrots, shredded or sliced
6 radishes, sliced
1 T chopped parsley
2 T lemon juice
1 T oil
½ t garlic powder
Salt and pepper to taste

Toss tomato, cucumber, celery, carrots, radishes and parsley. Combine juice, oil, salt, pepper and garlic and mix well and then pour over salad and serve immediately.

Sicilian Scallops

I always find bay scallops sweeter than their larger sisters. The spinach mix gives this dish a special feel and it is sooooo low calorie !

Sicilian Scallops
Sicilian Scallops

4 servings
197 calories per serving

1 ¼ lb. bay scallops or seas scallops, quartered
Pam
1 T oil
2 cloves garlic, minced
2 T chopped basil
¼ t salt
½ t black pepper
1 c cherry tomatoes
4 c spinach leaves
¼ c sliced black olives
2 T grated parmesan cheese

Rinse and dry scallops. Spray skillet with Pam and then add oil and heat. Add garlic and cook 1-2 minutes. Do not let it brown or it will be bitter. Add scallops, basil, salt and pepper and cook until scallops are lightly browned, about 5 minutes. If you get a lot of water in the bottom of the pan, drain it or the scallops will not brown. Remove to a platter and keep warm. Add tomatoes and spinach to skillet and cook just until spinach is wilted. Add olives and cheese and mix well. Place tomato mix around bed of scallops and serve immediately.

Egg Salad Sandwiches

Who’d have thought you could make egg salad using Egg Beaters? But there is a method to HARD COOK Egg Beaters and this egg salad sandwich was pretty darned good !

Egg Salad Sandwiches
Egg Salad Sandwiches

6 servings
173 calories per serving

1 c Egg Beaters
¼ c celery, chopped
2 T fat free mayo
12 slices whole wheat bread
6 lettuce leaves
1 large tomato in 6 thin slices

Hard cook egg beaters by placing then in a nonstick skillet, covering and cooking 10 minutes over very, very low heat. Cool and then cut into cubes and mix with celery and mayo. Place lettuce and tomato on sandwiches and top with egg salad.

Alfredo Shrimp Over Wild Mushroom Fettucine

Here’s another great meal using FiberGourmet pasta – without it, the calorie count would make this meal unreachable in a 400 calories per meal lifestyle. Thank you, thank you, FiberGourmet !! The rich sauce over the mushroomy noodles was just a perfect mix for this alfredo dish. I can’t wait to try their other varieties of flavored noodles !

Alfredo Shrimp Over Wild Mushroom Fettucine
Alfredo Shrimp Over Wild Mushroom Fettucine

4 servings
340 calories per serving

8 oz. FiberGourmet Wild Mushroom Fettucine
1 ½ c frozen peas
¾ c low fat alfredo sauce
¼ c fat free half and half
1 lb. shelled, cleaned cooked medium shrimp
½ t basil flakes
¼ t pepper
Salt to taste

Cook pasta according to package instructions and during the last 3 minutes of cooking time, add the peas then drain it all together. Combine sauce, half and half, shrimp, basil, salt and pepper in a sauce pan and heat slightly. Add cooked pasta and peas and cook 2-3 minutes to heat through.

Pork Piccata

The lemony piccata sauce is just made for pork ! And this couldn’t be easier to put together – – yet you get a fancy, restaurant quality meal.

Pork Piccata
Pork Piccata

4 servings
216 calories per serving

1 lb. pork loin in 8 thin slices
2 T flour
1 T oil
1 t cornstarch
½ c chicken broth
3 T lemon juice
3 T chopped parsley
½ t salt

Heat oil in skillet. Dredge pork in flour and add to skillet browning each side. Stir together cornstarch, broth, juice, parsley and salt and add to pan along with pork and simmer 1 minute.

Roasted Broccoli

So lemony, so garlicky, so very good and so very good for you !

Roasted Broccoli
Roasted Broccoli

4 servings
127 calories per serving

1 large head broccoli, cut into long florets
2 T oil
10 cloves garlic
½ t red pepper flakes
Salt and pepper to taste
Juice on one lemon

Spray a baking sheet with Pam and heat oven to 450 degrees. Place broccoli and garlic on pan. Sprinkle with red pepper, salt, and pepper and then drizzle with oil. Cook 10 minutes and then stir. Cook another 10-15 minutes. Sprinkle with lemon when you remove it from the oven.

Open Face Eggplant Melts

These are INCREDIBLY good – each piece in and of itself is good, and all put together, it makes an awesome appetizer, lunch or snack ! The balsamic dressing on the eggplant and zucchini make this very special and I recommend you don’t skip that step.

Open Face Eggplant Melt
Open Face Eggplant Melt

4 servings
260 calories per serving

1/2 lb. eggplant cut into 8 slices
1 medium zucchini sliced lengthwise into 8 long slices
1/3 c low fat balsamic vinegar dressing
4 ¾ inch thick slices of Italian bread
3 T low fat mayo
½ t basil flakes
Pepper to taste
1 tomato cut into 8 slices
3 slices part skim ricotta each cut into 4 strips
Pam

Spray a cookie sheet with Pam and preheat broiler. Place eggplant and zucchini slices on sheet and brush with half of the dressing then broil 5 minutes, turn, brush with the rest of the dressing, and broil another 5-7 minutes. Place bread slices on a cookie sheet and broil 1-2 minutes to lightly toast. Combine mayo, basil and pepper and spread on bread. Top each piece of bread with 2 eggplant slices, 2 zucchini slices, 2 tomato slices and 3 strips of cheese and broil 1-2 minutes. If the bread you use is not large enough to support 2 pieces of eggplant, zucchini and tomato, cut it down to 1 and lay the cheese across lengthwise rather than crosswise.

Kitchen Sink Salad

This is my ‘recipe’ for a salad that contains ‘everything but the kitchen sink’. Sometimes it’s the best unplanned dish of the week.

By the end of the week I have a bunch of bits and pieces of veggies left over – so I use them all in a salad – whatever I have, it gets thrown in. And because the salad is so full of flavor from all the veggies, I use NO OIL. And that makes for one LOW CAL, LOW FAT salad !

Sometimes I even put in bits of other prepared salads I had made – this picture shows a salad where I added in some left over cucumber and radish salad – and even some black beans. Try it – it makes salad eating so much more pleasurable !

Kitchen Sink Salad
Kitchen Sink Salad

1 serving
30-80 calories per serving

2 c field greens or any other leftover lettuce you have
Salt and pepper to taste
1/2 t garlic powder
1/4 t onion powder
1/4 t oregano flakes
Vinegar (balsamic, red wine, anything)
Citrus juice – up to a tablespoon of lime juice, lemon juice, orange juice – whatever floats your boat
1 c Veggies – cucs, broccoli, carrots, celery, jicama, zucchini
1/4 c Beans – black beans, chick peas, cannellini beans
1/4 c Fresh herbs – parsley, cilantro, basil

Mix it all up and enjoy !

Cuban Beef

The sauce on this actually makes the beef taste and feel ‘light’. We had our doubts about serving citrus with beef, but the tangy and citrusy flavor combines well with the beef and this is definitely a recipe I will do again ! Serve with a great big salad for a great meal.

Cuban Beef
Cuban Beef

4 servings
360 calories per serving

10 oz. filet mignon
Salt and pepper to taste
1 c fresh orange juice
2 T lime juice
½ c black beans
1/4 c Steamed brown rice

Heat skillet to med high. Put in 2 1/2 oz filet mignon and cook to desired doneness. Remove from heat and add salt and pepper. (or you can grill the meat and it still tastes great!). Add orange juice and lime juice to skillet and simmer. Slice the steak and serve over 1/2 c warm black beans and steamed brown rice. Drizzle with the citrus mixture.

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