Couscous and Broccoli

Couscous is just a teeny wheat pasta – much like pastina. Simple to do, ready in 10 minutes, and a great side dish. Substitute other frozen veggies for a whole different tasting dish !

Couscous and Broccoli
Couscous and Broccoli

4 servings
171 calories per serving

1 c couscous
1 can 99% fat free chicken broth
1 box frozen chopped broccoli
½ t salt
½ t pepper
½ t garlic powder

Boil broth and frozen broccoli until broccoli is tender, about 5 minutes. Stir in couscous and remove from heat. Cover and let stand 5 minutes then add spices, fluff with a fork and serve.

Herbed Flank Steak

The red wine really helps tenderize this steak – it was so very delicious. Serve with Sauteed Peppers and Onions for a great meal. Leftovers make a great addition to a cold salad – just slice thinly and toss with greens and dressing.

Herbed Flank Steak
Herbed Flank Steak

8 servings
221 calories per serving

2 lb. flank steak
¼ c Dijon mustard
¼ c dry red wine
1 large shallot, finely chopped
2 T oil
2 T fresh basil
1 T fresh oregano
1 T fresh thyme
1 t salt
½ t pepper
½ t garlic powder

Score meat with diagonal, shallow cuts and place in a zip loc. Mix the rest of the ingredients and pour into the bag, mix around well, seal and refrigerate 4-24 hours. Heat grill and cook meat 9 minutes each side or until desired doneness. Slice thinly across the grain.

Lemon Pepper Chicken

Lemon Pepper is a great spice for poultry – and when I do a grill basket version of this chicken recipe, I really pour it on !

Lemon Pepper Chicken
Lemon Pepper Chicken

4 servings
243 calories per serving

12 oz. chicken, cut into bite sized pieces
4 c mix of sliced onion, yellow bell peppers, and halved mushrooms
2 T oil
1 T lemon pepper seasoning
1 t finely shredded lemon zest
Lemon wedges
Pam

Heat grill. Toss shrimp and 1 T oil. Mix veggies and 1 T oil and seasoning.

Spray grill basket with Pam and heat. Add chicken and cook 3 minutes, stirring occasionally. Add veggies and cook 6 minutes or until chicken is done. Stir in juice of one lemon. Serve topped with lemon zest.

Grilled Ham on Rye

A simple sandwich that tastes anything but ordinary. Want to lower the calories? Use Kraft fat free American singles for a fraction of the calories and great results.

Grilled Ham on Rye
Grilled Ham on Rye

1 serving
340 calories per serving

2 slices rye bread
1 T Miracle Whip
1 slice cheese (70 calories allotted for this)
6 slices deli shaved smoked ham

Spread both slices of bread with 1 t Miracle Whip and add the ham and cheese. Spread the outside of the sandwich with the rest of the Miracle Whip and cook in a skillet 3 minutes each side or until golden brown and cheese is melted.

Shrimp and Rice Salad

What a great lunch this makes ! Add a cup of fruit or veggies on the side and you have a great balanced meal that will keep you feeling full all afternoon.

Shrimp and Rice Salad
Shrimp and Rice Salad

4 servings
301 calories per serving

1 cup white rice
2 T oil
1 garlic clove, minced
½ pound medium shrimp, peeled and cleaned
1 c packed parsley leaves
3 T lemon juice
Salt and pepper to taste

Cook rice according to package instructions. Heat skillet and oil and cook shrimp 4 minutes or until done. Add in the garlic during the last 45 seconds of cooking. Add shrimp to rice along with parsley, lemon, salt and pepper. Chill well before serving.

Mushroom Boboli

There is just something about goat cheese pizzas that are so good – I think goat cheese is just meant to be eaten warm 🙂 You can increase the serving size and make this a lunch instead of an appetizer !

Mushroom Boboli
Mushroom Boboli

6 servings
135 calories per serving

10 inch boboli (whole wheat)
2 c sliced mushrooms (a mix of several varieties makes a nice presentation)
1 T oil
1 /4 t salt
¼ t pepper
2 T balsamic vinegar
½ c crumbled low fat goat cheese
1 T fresh herbs

Cook mushrooms in oil until tender then sprinkle with salt and pepper and drizzle with vinegar. Cook until vinegar is all evaporated.

Preheat broiler and cook pizza crust 3 minutes then remove and spread with mushrooms and sprinkle with cheese and continue cooking another 6 minutes or until all heated through. Sprinkle with herbs and serve.

Fettucine with Ham

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.

Fettucine with Ham
Fettucine with Ham

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.

Southwest Chicken Panini

Spicy hot and spicy good. You can tone this one down by using chili powder instead of chipotles, but it you like it hot, roll with it 🙂

Southwest Chicken Panini
Southwest Chicken Panini

4 servings
360 calories per serving

2 c finely chopped cooked chicken breasts (Perdue Shortcuts work great here)
1 ½ t diced chipotle peppers in adobo sauce (available in the Mexican section of your grocery store)
2 T Miracle Whip lite
2 T light ranch dressing
8 slices Italian bread
8 slices tomato
4 fat free cheese slices
ICBINB Spray

Heat Panini grill. Mix chicken, chipotles and dressings and fill bread slices, then add tomatoes and cheese and spray outside of bread with I Can’t Believe it’s Not Butter spray (about 5 squirts per slice of bread) and grill about 2 minutes per side or 4 minutes total in a Panini press.

Ravioli with Mushroom Sauce

This dish has a great cream sauce that goes perfectly with the ravioli. I bet that the dish would be great with a mushroom ravioli substituted. It’s a heavier dish, but certainly within the calories and sometimes you just gotta splurge !

Ravioli with Mushroom Sauce
Ravioli with Mushroom Sauce

2 servings
367 calories per serving

2 c refrigerated fresh cheese ravioli
½ c sliced mushrooms
1 T chopped shallots
1 T pine nuts or walnuts
1 T chopped yellow bell pepper
1 T chopped red bell pepper
1 t oil
2 t cornstarch
½ chicken broth
¼ c fat free half and half
1/8 t salt
1/8 t pepper
Optional – grated parmesan

Cook ravioli according to package instructions. Spray a skillet with Pam and cook mushrooms, shallot, nuts and peppers in oil until tender – add a little hot water if they start to dry out. Mix cornstarch, broth and half and half with the salt and pepper and then gradually stir into the pan. Bring to a boil and then reduce heat and cook 2 minutes or until sauce is thickened. Serve mixed with drained ravioli. Sprinkle with parmesan cheese.

Yogurt Pops

This is a filling for a pie that I have made for years. But it does great double duty as a healthy, fresh alternative to store bought ice pops.

Yogurt Pops
Yogurt Pops

10 servings
106 calories per serving

20 oz. can crushed pineapple, drained well
8 oz. tub Cool Whip lite, thawed
6 oz. non fat lemon yogurt (don’t substitute – you need the lemon flavor to bring some tang to the pie)
6 oz. non fat yogurt – any flavor

Mix all ingredients and place in ice pop molds and freeze at least 4 hours. These keep great for several weeks in the freezer. Just rinse the outside of the mold with a little hot water to release the pops.

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