Coconut Corn

October 31, 2011 admin Leave a comment

This creamy corn dish has a sweet, mild flavor – one the whole family will enjoy. Though the ingredients sounds very Thai inspired, the flavors are mild and you can pair this with anything.

4 servings
148 calories per serving

2 c frozen corn, thawed
1 c lite coconut milk
1/4 t salt
2 T chopped cilantro
1 T lime juice
½ t red pepper flakes

Mix corn, milk and salt in a saucepan and bring to a boil then reduce heat and simmer 15 minutes or until milk has mostly evaporated. Stir in cilantro, lime and red pepper.

Dinner, Sides, Vegetables

Veggies and Noodles

October 30, 2011 admin Leave a comment

Cooking the garlic in the dressing gives this dish a great flavor, so full of garlic, but the flavor is not biting, it is mellow and perfect.

4 servings
105 calories per serving

2 large zucchini
2 large carrots, peeled
1 c egg noodles
1/4 cup light Italian dressing
2 cloves garlic, minced
1/4 c shredded part skim mozzarella cheese
Salt and pepper to taste

Peel zucchini and carrots into long ribbons using a vegetable peeler. Cook noodles according to package instructions and add veggie ribbons to the boiling water the last minute. Drain and return to pot.

Saute garlic and dressing 2 minutes and then pour over the noodles and veggies and sauté 2 minutes to heat through. Add salt and pepper. Sprinkle with cheese and serve.

Dinner, Sides, Vegetables

Lemon Cauliflower

October 29, 2011 admin Leave a comment

This is so lemony and so refreshing – a perfect cauliflower dish !

6 servings
82 calories per serving

1 large head cauliflower, trimmed and cut into small florets
2 lemons
2 T oil
2 T chopped basil
Salt and pepper to taste

Steam cauliflower 4-6 minutes. Remove skin from a lemon and then cut out the segments without any membrane
(LINK FROM CITURS SALAD)./ Make sure you work over a bowl so you catch all the juice. Then squeeze the leftover membranes into the bowl to get out all the remaining juice. Chop the segments and add to the juice. Add oil, basil, salt and pepper. Stir in steamed cauliflower and serve.

Dinner, FiberGourmet, Italian, Pasta

Pasta with Sun Dried Tomatoes

October 28, 2011 admin Leave a comment

The earthiness of the spinach and the WOW flavor of the sun dried tomatoes really combine to make this a memorable pasta dish. This is a special one, for sure !

4 servings
321 calories per serving

1 c chicken broth
12 dehydrated sun dried tomatoes
8 oz. FiberGourmet penne
2 T pine nuts, toasted
1 T oil
1/4t red pepper flakes
1 clove garlic, minced
4 c baby spinach, chopped
1/2 c grated Parmesan cheese
Salt and pepper to taste

To toast nuts, place in a hot skillet and sauté for a few minutes until toasty brown and aromatic then set them aside. Bring the broth to a boil then add the tomatoes and let soak for 15 minutes to rehydrate them. Keep the broth and remove the tomatoes and chop coarsely. Cook pasta according to package instructions. Heat oil in a skillet and add oil and red pepper and garlic and sauté for 1 minute. Add the spinach, salt and pepper and cook 3 minutes then add the broth and tomatoes and cook 2 minutes. Pour broth mix over pasta and sprinkle with ¼ c cheese. Mix well. Plate and top with pine nuts and sprinkle with the rest of the cheese.

Chicken, Lunch, Soups

Ginger Chicken Soup

October 27, 2011 admin Leave a comment

A quick soup that tastes like its been simmering for hours. Great fresh flavors and only 121 calories per serving !

2 servings
121 calories per serving

4 tsp. minced fresh ginger
1 c Perdue Shortcuts chicken cut into bite sized pieces (or make your own by sautéing a boneless skinless breast and then cutting it up into small pieces)
1 c green pepper slices (sliced very thin)
¼ c sliced scallions
1 c chicken broth
1 c beef broth
½ c water
Salt and pepper to taste
½ t onion powder
Optional red pepper flakes if you like it spicy

Combine all in a small pan and cook for 15 minutes.

Dessert, Kid Friendly, Uncategorized

Mocha Parfaits

October 26, 2011 admin Leave a comment

Rich, creamy and very flavorful. The family won’t even know they are eating healthy cottage cheese ! So much healthier than sugar laden puddings, ice creams, etc.

4 servings
210 calories per serving

16 oz. low fat cottage cheese
1/4 c sugar
1 T cocoa powder
1 1/2 t instant coffee powder
2 cups sliced strawberries
1/2 cup + 2 T Cool Whip Lite
1/4 cup sliced almonds, toasted

Blend cottage cheese, sugar, cocoa and coffee in a blender. Take 1half of the mixture out of the blender and distribute among the 4 parfait cups. Place 2 T Cool Whip in blender and quickly blend. Distribute half the berries in the parfait glasses. Then add the remainder of the mocha mix and the remainder of the berries. Top with Cool Whip and nuts.

Dinner, Fish, Kid Friendly

Garlic Shrimp

October 25, 2011 admin Leave a comment

Simple to do – sweet to eat – yummy succulent shrimp ! At only 84 calories per large serving (aren’t shrimp great?!?!), add a nice pasta or rice side dish.

4 servings
84 calories per serving

32 large shrimp peeled and cleaned
8 T plain fat free Greek yogurt
1 T minced garlic
Salt and pepper to taste
¼ c chopped parsley
Pam

Heat a skillet and spray with Pam. Mix yogurt and parsley. Cook shrimp 2 minutes. Add garlic and cook a minute longer or until shrimp are done. Toss shrimp with yogurt sauce.

Crock pot, Dinner, Turkey

Porcupine Meatballs (Crock Pot)

October 21, 2011 admin 2 Comments

Decadent tasting due to the creamy mushroom sauce, but low cal, low fat and a perfect weeknight dinner. This one gets filed with my ‘all time favs’ !

5 servings
142 calories per serving

¾ lb. lean ground beef or ground turkey
1 c skim milk
½ c raw long grain rice
1 onion, chopped
1 c breadcrumbs
¼ t pepper
½ pack of dry onion soup mix
1 can low fat cream of mushroom soup
½ c skim milk

Mix meat, 1 c milk, rice, onion, crumbs, soup mix, and pepper. Shape into meatballs and place in crock. Mix soup and ½ c milk and pour over the meatballs. Cover and cook on low 5 hours.

Dessert, Kid Friendly

Banana Grahams

October 19, 2011 admin Leave a comment

When you start out, you think you’re making these for the kids. Then you taste one and forget that, the plate is just for you 🙂 Honestly, these are good enough to serve as dessert at an adult get together. Everyone loves the simplicity and the great banana and chocolate flavor. These disappear very quickly 😉

1 serving
94 calories per serving

1 square reduced fat graham cracker, broken into 2 rectangles
1/2 t Nutella
2 slices banana
1/2 t sweetened shredded coconut

Break each graham square into 2 rectangles and spread with Nutella. Top with the banana slice and then sprinkle with coconut – watch them disappear !

Dinner, Sides

Grilled Mushrooms with Couscous

October 18, 2011 admin Leave a comment

Savory with just a bit of sweet from the dried cranberries. An earthy dish that is a great vegetarian main dish or a perfect side to a fish or chicken dinner.

4 servings
208 calories per serving

4 whole Portobello mushrooms
4 T white balsamic vinegar
Pam
½ c chicken or vegetable broth
½ c water
¼ t turmeric
2/3 c couscous
¼ c dried cranberries
½ t lemon zest
¼ t salt
1 t oil
2 cloves garlic, minced
8 oz. chopped fresh spinach
2 T water
1 T margarine
½ red bell pepper, finely chopped

Cut 4 slits in the top of each mushroom about 2 inches long and ½ inch deep. Remove stems and place top facing up in a baking dish. Sprinkle with half the vinegar and spray with Pam. Turn the mushrooms over and sprinkle with the rest of the vinegar. Spray again with Pam. Cover dish with plastic wrap and set aside. Combine broth, water and turmeric in a small pan. Bring to a boil and cook 3 minutes. Stir in the couscous, cranberries, lemon and salt. Remove from heat and cover and let stand 5 minutes or until ready to serve the dish. Heat another saucepan and add oil and then sauté garlic for one minute. Add the greens and 2 T water and cook 3 minutes. Add the margarine and stir in for 30 seconds. Remove from pan and keep warm. Cook mushrooms 3 minutes each side and place stem side up on a serving plate. Spoon the couscous mix on the top and then top with the greens. Sprinkle with bell pepper and serve immediately.

400 Calories or Less

Monthly Archives: October 2011