Can you say YUMMY?!?!?! This is such a great QUICK and EASY recipe, yet the results taste like you’ve been in the kitchen for hours. This is an ample serving. You could easily just have half a serving for a side and still have room in your calories for some fish or chicken on the side.

Rice and Beans

4 servings
400 calories per serving

1 ½ c chopped green peppers
3 cloves garlic, minced
1 T oil
14.5 oz. can diced tomatoes with green chilies
15 oz. can black beans, drained and rinsed
1 ¼ c water
2 c Minute brown rice
¼ c cilantro chopped
1 c low far shredded cheese (cheddar, Colby or Monterey Jack)

In a large skillet on high heat, heat the oil and cook the peppers and garlic 2 minutes then add tomatoes, beans and water. Bring to a boil and stir in rice and reduce heat to medium low. Cover and simmer 5 minutes then remove from heat and stir in cilantro and top with cheese. Let stand 5 minutes, covered.

Just enough spice, just enough glaze – this is a great grilled chicken.

Spicy Hot Glazed Chicken

4 servings
361 calories per serving

3 T honey
3 T soy sauce
1 t grated lime zest
3 T lime juice
1 t red pepper flakes
½ t hot chili garlic sauce (available in the Asian section of your market)
4 5 oz. boneless skinless chicken breasts

Mix honey, soy, lime zest and juice, and red pepper in a zip loc bag. Add chicken, seal and refrigerate for 2-12 hours. Preheat grill and spray with high heat cooking spray and cook chicken 5 minutes each side or to desired doneness.

The addition of the low fat cream cheese makes for a very creamy filling for these deviled eggs – you won’t even miss the mayo. 1 egg is more filling that you would think. Have next to a lunch salad and you’ll feel full for the whole afternoon !

Deviled Eggs with Cream Cheese

12 servings
120 cal per serving (1 whole egg)

12 hard boiled eggs
4 oz. low fat cream cheese, room temperature
3 T light mayo
2 t dijon mustard
2 t white vinegar
1/2 t sugar
1/4 t paprika
salt and pepper to taste

Cut the eggs in half lengthwise and remove yolks to a bowl. Mix yolks with all the rest of the ingredients other than the paprika. “Stuff” eggs with spoonfuls of filling or “Pipe” filling into eggs with a ziploc bag made into a pastry bag. Sprinkle with paprika just before serving.

Cooking the potatoes and peppers in a foil packet basically steams them and they come out a wonderful consistency and packed with flavor. Serve alongside 3 oz. of broiled steak or a 4 oz. chicken cutlet for a meal balanced with protein, veggies and that all mighty carb that keeps you feeling more full

Foiled O'Brien

4 servings
155 calories per serving

1 lb. red potatoes, washed and sliced thinly
2 c red bell pepper slices
2 c yellow bell pepper slices
6 T sliced shallot (regular onion will work here too)
Pam
2 cloves garlic, mashed
3 T chopped parsley
½ t onion powder
Salt and pepper to taste

Preheat oven to 375 degrees. Take 4 sheets of aluminum foil, each about 12 inches by 12 inches (about 1 inch longer and 4 inches wider than a sheet of paper) and place them on a flat surface. Spray each with a little bit of Pam. Divide the potatoes, peppers and shallots evenly among the foil sheets. Sprinkle with the minced garlic, parsley, onion powder, salt and pepper.

Create a packet out of each by folding the foil sides up to make a tent and folding the edges over 2 times – then take each side and fold (roll) over twice and seal firmly so that the packet will say sealed keeping all the steam inside.

Place packets on a baking sheet and place in oven. Bake ½ hour to 45 minutes. Open packets and transfer contents to plates. Be careful opening packets as they will be full of steam.

For more instructions folding, Reynold’s says:
For each foil packet, bring up the two sides of the foil and double fold with about 1-inch wide folds. Leave room for heat circulation inside the packet as the food cooks. Double fold each end to form the foil packet.

And the Scouts site has a nice diagram.

I am betting you can smell this cooking from all the way over there ! The parmesan and cheddar cheeses blend to perfection and the pasta…well, it just feeds the soul. The portion size will be cut down dramatically to come in at 400 calories if it were not for the FiberGourmet pasta.

Veggie Mac and Cheese

4 servings
399 calories per serving

10 oz. Fiber Gourmet Penne pasta
2 t oil
1 9 oz. yellow summer squash halved lengthwise and sliced thinly
1 9 oz. bag frozen artichoke hearts, thawed
4 scallions sliced thinly
1 bottled roasted red peppers, rinsed and diced
3 cloves garlic, minced
3 T flour
2 ½ c skim milk
¾ t salt
1 c grated no fat cheddar cheese
¼ c parmesan cheese
Pam

Cook pasta according to package instructions. Preheat oven to 400 degrees. Heat oil in a skillet on medium high heat and add squash, scallion, artichokes, peppers and garlic. Cook 7 minutes. Add flour and stir well and then gradually add milk. Add salt and cook an additional 5 minutes. Add the hot veggies and sauce to the pasta along with the cheddar cheese and mix well and turn into an 11×7 baking pan that has been sprayed with Pam. Sprinkle with parmesan and bake ½ hour or until hot and crusty.

This has WOW flavor ! Serve this next to any Asian inspired dish (Asian Grilled Chicken comes to mind) for a great salad that takes over every tastebud in your mouth !

Asian Sesame Slaw

8 servings
60 calories per serving

1/3 c Miracle Whip light
2 T KRAFT Light Asian Toasted Sesame Dressing (I use this dressing in hot and cold dishes)
3 T lime juice
6 cups finely shredded cabbage (get the Dole pre-shredded to save a lot of time)
1 c snow peas, julienned
1 carrot, coarsely grated (not necessary if you use the Dole cabbage that has carrot in it already)
2 stalks celery, thinly sliced
1/4 c chopped cilantro
1 T minced ginger
2 T sesame seeds, toasted
Touch of salt

To toast sesame seeds, place in a hot skillet and sauté for a couple of minutes until they turn golden and are aromatic. Mix lime, Miracle Whip and Sesame dressing well and pour over the rest of the ingredients (except the sesame seeds). Mix well. Chill at least 2 hours. Sprinkle with seeds just before serving.

Whip this up in a flash – save and bake later or bake right away for a super Mexican inspired dinner. Serve with some sliced avocado for a special treat.

Taco Pie

6 servings
296 calories per serving

1 lb. extra lean ground turkey
2 t dried onion
1 Tbsp. taco seasoning (more if you like your meat zesty and flavorful)
14.5 oz. can diced tomatoes, drained well
12 oz. frozen corn, thawed and drained
4 La Tortilla Factory low carb tortilla wraps (only 80 calories each!)
1 c low fat shredded cheddar cheese
1/4 c light sour cream

Preheat oven to 375 degrees. Brown meat with dried onions and taco seasoning then add tomatoes and corn and cook 5 minutes. Spoon 1 1/2 c of the mix into a 2 quart square or round casserole dish. Spread out and then top with 2 tortillas. Add the rest of the meat mix and 1/2 c of cheese. Add 2 more tortillas and the rest of the cheese and cover and bake 25 minutes. Uncover and bake an additional 5 minutes.

Here’s another one of those appetizers that also makes a great dinner side – these are great served next to a hearty bowl of minestrone soup.

Mini Calzones

24 servings
50 calories per serving

1 11 oz. can soft breadsticks
1/2 t garlic powder
1/2 c shredded part skim mozzarella cheese
6 slices very thin deli ham, each rolled and cut into 4 pieces
¼ t oregano flakes
2 T grated parmesan cheese

Preheat oven to 400 degrees. Let dough come to room temperature then unroll it and separate into 12 sticks then cut each in half making 2 short sticks. Flatten each piece of dough to about a 2 inch wide piece. Sprinkle all the dough pieces with garlic powder. Place 1 t mozzarella cheese in the center. Fold ham and place over the cheese making sure to leave a border so you will be able to seal the calzones. Fold the dough over and pinch the edges to seal and make a little pocket. Place on a baking sheet and sprinkle with the parm and oregano. Bake 15 minute or until golden brown.

This is a DELICIOUS meal ! Serve them up alone as an appetizer, with a small salad for lunch, or with a few sides for a great dinner. The recipes packs a punch of flavor and anyone in your family who likes buffalo wings will love this. The sauce is really what makes the dish in my mind !

Buffalo Meatballs

6 servings
6 meatballs per serving
177 calories per serving

1 lb ground chicken
1/4 c Egg Beaters
1/2 c minced celery
1/2 c breadcrumbs
1/3 c Frank’s Buffalo Sauce (or your favorite brand)
salt and pepper to taste
1/2 t oregano
1/2 t garlic powder
1/2 t onion powder
Pam
2 T butter
2 T flour
1 c chicken or beef stock
1/4 c Frank’s Buffalo Sauce (or your favorite brand)

Preheat oven to 450 degrees. Mix meat, egg beaters, breadcrumbs, 1/3 c sauce, salt, pepper, oregano, garlic powder and onion powder. Spray a baking sheet with Pam. Make 36 small cocktail sized meatballs and place on a baking sheet with the sides all touching (this helps retain moisture in the meatballs as they cook). Bake 15-20 minutes or until done. While they are cooking melt butter in a small saucepan and then add flour and cook for 1 minute, stirring the entire time. Add stock and simmer 3 minutes. Add 1/4 c buffalo sauce, salt and pepper and simmer 1 minute. Serve this sauce over the meatballs or on the side as a dipping sauce.

Add some celery and carrot stix and some low fat blue cheese dressing on the side. You won’t miss the mess of wings with this healthy option that is just as good !

These are just FANTASTIC ! Forget about regular stuffing next Thanksgiving – I am going to make these ahead of time and simply reheat in the oven while the turkey is being carved. These are simply delicious !

Stuffin' Muffins

10 servings
209 calories per serving

1/4 c butter
3/4 c celery, chopped fine
1/4 c carrots, chopped fine
1 1/2 c water
6 oz. Stovetop stuffing mix
1/3 c Craisins or raisins
1/4 c chopped walnuts
1 1/2 c low fat shredded cheddar cheese
1/4 cup egg beaters
Pam

Heat oven to 350 degrees. Spray muffin tin with Pam. In a skillet, melt butter and cook celery and carrot 5-6 minutes. Add water and bring to a boil them remove from heat and stir in stuffing mix, craisins and nuts then add 1 cup of cheese and the egg beaters and mix well. Spoon into 10 muffin cups and sprinkle with the rest of the cheese then back 10 minutes to melt cheese.