Sausage Breakfast Wraps

June 19, 2011 admin Leave a comment

I love a dish you can make for a hungry breakfast crowd that doesn’t entail you standing at the stove being a short order cook 😉 You can put this one together and throw it in the oven then sit and have coffee and chat while it cooks up perfectly. It turns out a flavorful Mexican inspired dish that everyone enjoys !

10 servings
277 calories per serving

1 lb. Italian seasoned turkey sausage, casing removed
1 medium red bell pepper, diced
1 small onion, diced
32 oz. Egg Beaters
4 oz. can chopped green chiles
1 t chili powder
10 flour tortillas, warmed
1 ¼ c salsa
Pam

Preheat oven to 350 degrees. Cook sausage, peppers and onions in a skillet until sausage is done, and then drain on paper towels. Place in a 13×9 baking dish sprayed with Pam. Mix eggs, green chilies and chili powder and pour over the turkey mix. Bake uncovered 30-35 minutes or until set then break up with a spoon. Place 2/3 c of egg mix down the center of each tortilla then wrap up securely.

Here is a video that will show you how to fold up a wrap securely

Dinner, Fish

Citrus Fish

June 18, 2011 admin Leave a comment

Citrus and fish – they just go together ! The acidity in the citrus brings out all the natural flavor in the fish and the lemon pepper is the perfect spicy dusting. Try serving with Veggies in Cheese Sauce for a great low cal meal with tons of flavor.

4 servings
133 calories per serving

1 T oil
4 4 oz. white fish fillets (any will do – tilapia, flounder, etc.)
Juice of 1 orange
Juice of 1 lime
½ t lemon pepper seasoning
½ t salt

Heat oil and place the fish in the pan then drizzle with the citrus juices and seasoning. Cook 5 minutes or until fish is done.

Dinner, MUFAs, Salads, Sides, Vegetables

Tomato and Avocado Salad

June 17, 2011 admin Leave a comment

The wonderful texture of flavor of avocado shines through in this simple recipe. As well as tasting delicious, avocados are full of healthful MUFAs. This time I used all sliced Campari tomatoes for this salad – they are so sweet !

4 servings
161 calories per serving

2 lbs. assorted tomatoes, sliced (green tomatoes, grape tomatoes, heirlooms, etc. – whatever you have)
1 avocado, sliced
1 T Olive oil
Salt and pepper
1 T chopped cilantro or parsley.

Mix all except avocados in a bowl – then add avocado and gently mix so that avocados do not break up. Serve immediately.

Fish, Kid Friendly, Lunch, Sandwiches

Tuna Pitas

June 16, 2011 admin Leave a comment

Serve up your tuna in a pita and it just become a whole different animal ! This is one of my favorite ways to eat tuna – with lotsa celery bits. But if you don’t like celery, substitute chopped up pickles or onions. The addition of the lemon pepper seasoing gives this extra special flavor !

1 serving
373 calories per serving

6 oz. light tuna packed in water, drained
2 T light mayo
3 T chopped celery
½ t onion powder
¼ t salt
¾ t lemon pepper seasoning
1 Sahara Pita bread (or any other brand that comes in at 170 calories or less)

Mix tuna, mayo, celery, salt, onion powder and lemon pepper. Spoon into pitas and serve.

Dessert, Kid Friendly, Summer

Key Lime Pops (from the Zoku recipe book)

June 15, 2011 admin Leave a comment

Even though I make these pops in a Zoku maker, you can make any of these recipes in traditional pop makers – each pop here is 2 oz. so adjust accordingly. And if you love pops like me, then do yourself a favor and get a Zoku 🙂 Their recipes turn out fantastic pops – I often skinny them up a bit, but I mostly use their measurements and basic recipe and am always pleased with the results.

The layer of graham cracker in this one really makes it taste like a slice of key lime pie – awesome !

6 servings
83 calories per serving

1 c skim milk
¼ c sweetened condensed milk
¼ c key lime juice (or regular lime juice)
2 T clover honey
¼ c crumbled graham crackers (optional)
Lime slices (optional)

Whisk all ingredients. If you want to place a lime slice along the side of the mold, do so. Then pour in ingredients and freeze completely (7-9 minutes in the Zoku, 6 hours in the freezer). If you want to use layers of graham cracker (like a graham cracker crust on a pie), then let a layer of lime freeze all the way – then add a layer of the graham crumbs and pack them down before adding more base liquid.

Dinner, Lunch

White Boboli

June 14, 2011 admin Leave a comment

Stock up on Bobolis when they go on sale and you always have a great dinner ready to go – I add some sauce and layer mine up with all the different leftovers from the week. This time I skipped the sauce and did a ‘white’ boboli using up left over ricotta and spinach. It was scrumptious !

6 servings
206 calories per serving

1 Boboli shell
½ c sliced canned mushrooms
½ c packed with baby spinach leaves
1 c broccoli florets
1 c part skim ricotta cheese
½ t garlic powder
2 T grated parmesan cheese
Red pepper flakes
Oregano flakes
Parsley flakes
Salt to taste

Preheat oven to 350 degrees. Spread ricotta cheese over Boboli leaving a ½ inch edge. Sprinkle with garlic powder, parsley, oregano and red pepper flakes. Lay spinach leaves on top of cheese and then layer on the mushrooms. Finally add the broccoli florets then sprinkle with salt and parmesan cheese. Bake 15 minutes or until heated through. Cut into 6 pieces.

Dinner, Mexican, Sides

Chorizo Beans

June 13, 2011 admin Leave a comment

Chorizo is Mexican sausage much like Kielbasa is Polish sausage and Andouille is Cajun sausage. It is delightfully spicy and lends its rich flavor to any dish you add it to including this great side dish made with beans.

4 servings
179 calories per serving

1 t oil
4 oz. chorizo, halved and thinly sliced
1 shallot, thinly sliced
1 clove garlic, minced
¾ lb. wax beans or green beans
¼ c water
4 t sherry vinegar
½ c chopped parsley
Kosher salt to taste
Pepper to taste

Heat oil and cook chorizo until crisp, about 3 minutes. Transfer to a plate. Add shallot to pan and cook 2 minutes. Add garlic and cook another 2 minutes. Then add beans and water, reduce heat to medium, cover and simmer 6-8 minutes. Add sausage to pan with vinegar, parsley, salt and pepper.

Dinner, Sides, Vegetables

Onion Blossom

June 11, 2011 admin 1 Comment

My family declared that this tastes better than the Blooming Onion at Outback – that has a bajillion calories while this…only 70 per serving 🙂 If there are any leftovers save them for soups, mixing with potatoes, etc.

4 servings
70 calories per serving

1 large Vidalia onion
2 T A.1. Steak Sauce
3 T grated parmesan cheese
½ t kosher salt

Peel onion and cut partially into 6 wedges – do not cut all the way down , just get close to the bottom. Place on a sheet of foil and loosen the layers so that the sauce and cheese will sink in. Drizzle with the steak sauce and sprinkle with cheese and salt then wrap rightly and grill for 40 minutes. Alternately place foil pouch on a baking sheet and bake at 450 degrees for an hour or until desired tenderness.

Chicken, Dinner, Kid Friendly

Roasted Chicken and Potatoes

June 10, 2011 admin Leave a comment

Roast chicken is just so homey to me. And it makes as great of an everyday meal as it does a holiday or special occasion meal. It’s so easy to do and so very good. And the leftovers are great for chicken salad or chicken soup.

4 servings
374 calories per serving

2 T garlic, minced
1 t salt
3/4 t pepper
1/2 t rosemary
1 3 ½ pound roasting chicken
Pam
12 oz red potatoes, quartered
1 1/2 c cubed peeled butternut squash

Preheat oven to 400 degrees. Mix half the garlic with half the salt and pepper then add the rosemary. Prepare the chicken for roasting and then loosen the skin and rub the garlic mix under the skin. Place chicken on a rack in a broiler pan that has been sprayed with Pam. Mix potatoes, squash and the rest of the garlic salt and pepper and arrange around the chicken. Bake 1 hour or until done. Let stand 10 minutes then discard skin and carve chicken.

Chicken, Dinner, Kid Friendly, Sandwiches

Chicken Burger Deluxe

June 7, 2011 admin Leave a comment

I find chicken to be much more flavorful than turkey – especially when you’re talking burgers or sausage. Cook this great low fat, low cal burger up in no time and have a guilt free burger dinner. Try serving with Zucchini ‘Fries’. To keep this moist, I add a bit of water to the pan as it cooks and give the burger a few spritzes of ICBINB spray right at the end of the cooking process.

1 serving
305 calories per serving

1 chicken burger
1 100 calorie bun (Arnold Select Thins are great !)
Salt and pepper to taste
¼ t onion powder
1 large slice tomato
1 lettuce leaf
1 slice onion
2 large basil leaves
Pam
ICBINB Spray

Heat a skillet and spray with Pam. Add burger and sprinkle with half the salt, pepper and onion powder. Cook 5-6 minutes then flip and add the rest of the spices. If the pan gets too dry, add a bit of hot water. Cook another 5-6 minutes or until fully cooked. Spritz with a bit of I Can’t Believe It’s Not Butter Spray then place on a bun. Add basil, lettuce, onion and tomato.

400 Calories or Less

Monthly Archives: June 2011