Zucchini Quiche Cups

These make a great side dish to a chicken or fish dinner. Or make a double batch and serve as appetizers at your next get together. Warm and homey without being a heavy dish and these make a really nice presentation – just perfect !

Zucchini Quiche Cups
Zucchini Quiche Cups

12 servings
115 calories per serving

2 c zucchini, in small cubes
2 t olive oil
Kosher salt and cracked black pepper
12 slices light wheat bread, crusts removed
12 grape tomatoes, quartered
1/2 cup soft low fat cream cheese spread
¾ c egg beaters
1/4 c light cream
2 T chopped fresh chives
Salt and pepper to taste
Pam

Heat oven to 400 degrees. Mix zucchini with oil and place on a baking sheet. Sprinkle with salt and pepper them bake until tender, about 15 minutes. Spray a cupcake tin with Pam. Flatten bread with a rolling pin or the bottom of a heavy pan and cut out a notch in the top so that when you place it in the cucpcake tins, it will wrap around nicely.

Zucchini Quiche Cups
Zucchini Quiche Cups

Then press into the bottom of the cupcake cups. Mix zucchini and tomatoes and spoon into the cups. Beat eggs, cream cheese, cream, chives, salt and pepper. Pour into the cups and bake 15-20 minutes or until they are set.

Mashed Potato Bake

Potatoes, cheese and sour cream – they are just meant to go together ! The little bit of baking gives the potatoes a nice crispy crust and this is a great side to anything – especially a grilled meat such as Grilled Chili Rubbed Sirloin.

Mashed Potato Bake
Mashed Potato Bake

3 servings
185 calories per serving

24 oz. potatoes, peeled and quartered (you can use the frozen Oreida Steam and Mash here for a quick alternative)
2 oz. low fat cream cheese, cubed
1/4 c low fat sour cream
1 T skim milk
1/2 t onion powder
1/2 t salt
¼ t pepper
Pam
ICBINB spray (I Can’t Believe it’s Not Butter)

Preheat oven to 350 degrees. Cover potatoes with water and bring to a boil them reduce heat, cover and simmer 20 minutes or until tender. Mash the potatoes and add the rest of the ingredients then place in a 13×9 baking dish sprayed with Pam. Spray with a few spritzes of ICBINB. Bake 20-25 minutes or until lightly browned.

Fresh Cranberry Relish

There are some sides that you just make over and over again. This is one of them. At only 50 calories per serving, this also makes a great snack. And it is soooo good for you !

Fresh Cranberry Relish
Fresh Cranberry Relish


8 servings
50 calories per 1/2 c serving

Forget Ocean Spray jellied cranberries around the holidays! Instead try this fresh salad that is simple to prepare and a great crowd pleaser.

1 bag cranberries
3/4 c Splenda
2 granny smith apples, cored and in quarters
1 seedless oranges (peel and all !), in quarters

Rinse the cranberries and pick out any bad ones. Place in a food processor and process until they are in small pieces. Remove to a bowl. Place apples in processor and blend until small pieces. Remove to bowl with cranberries. Place oranges in processor and process until all skin is in small pieces. Remove to bowl with cranberries and apples. Add Splenda and mix well. Refrigerate at least 4 hours so flavors blend.

Pumpkin Muffins

Moist and flavorful ! This is like eating a super moist cupcake with a piece of cheesecake thrown in for good measure.

Pumpkin Muffins
Pumpkin Muffins

24 servings
190 calories per serving

1 spice cake mix
3.4 oz. instant vanilla pudding
1 c canned pumpkin (not pumpkin pie mix – just regular pumpkin)
8 oz. cream cheese at room temperature
1/4 c sugar
1 egg

Preheat oven to 350 degrees. Mix cake batter as directed then add in pudding mix and pumpkin. Spoon into 24 paper lined cups. Beat cream cheese with sugar and egg and spoon over the batter. Bake 20 minutes or until a toothpick comes out clean. Cool on wire racks. Refrigerate any uneaten portions.

Chicken Fajita Quesadillas

These cook up quick and are just as good as any restaurant fajitas ! Without all the oil that restaurants use for extra flavor, these come in at only 250 calories per serving including the wrap :)

Chicken Fajita Quesadillas
Chicken Fajita Quesadillas

6 servings
250 calories per serving

1/2 lb. boneless skinless chicken breasts, cut into thin strips (Perdue Shortcuts work great here !)
3/4 c sliced onions
¾ c sliced green bell peppers
Salt and pepper to taste
½ t cumin
½ c salsa verde (or plain salsa works here too)
½ c black beans, drained and rinsed
6 whole wheat tortillas (fajita size)
1 ½ c shredded low fat cheddar cheese
Pam

Spray a skillet with Pam and cook onions and peppers 10 minutes (add hot water a tablespoon at a time if the onions start to dry out). Sprinkle with salt and pepper and mix then add chicken and cumin and cook another 5 minutes or until chicken is almost done (if you are using Perdue Shortcuts, cook just enough to warm chicken). Add salsa and beans and cook another 3 minutes.

Spoon mix onto one half of each wrap and sprinkle with cheese and fold. Spray a skillet with Pam and cook quesadillas a couple of minutes each side to brown them.

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

Optionally serve with a bit of no fat sour cream on each.

Sunflower Tilapia

This is a quick and easy, yet sophisticated and super healthy fish dinner. Any flaky white fish will do. The light breading and sunflower seeds make a great crispy coating.

Sunflower Tilapia
Sunflower Tilapia

4 servings
208 calories per serving

2 large egg whites
1/2 t pepper
½ t salt
1 t grated lemon zest
1/2 c Panko breadcrumbs
3 T unsalted sunflower seed kernels
4 6 oz. tilapia filets
Pam

Preheat oven to 475 degrees. Place a baking sheet in the oven to preheat it. Mix egg, half the lemon zest, salt and pepper in a bowl. Mix breadcrumbs, sunflowers and the other half of the lemon zest in another both. Dip fish in egg mix then dredge in breadcrumbs. Spray pan with Pam and add fish. Bake 10 minutes or until done.

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