Hot, hot, hot and good, good, good !
4 servings
129 calories per serving
2 11 oz. cans of corn, well drained
2 T butter, soft
¼ t grated lime zest
2 t lime juice
½ t minced chipotle pepper in adobo sauce (available in the Mexican section of your grocer – or with most other Goya products)
1 t chili powder
½ t Kosher salt
Melt the butter and mix in the rest of the ingredients other than the corn. Then stir in corn and simmer until heated through.
The goat cheese and avocado surely make up for the meat on this sandwich and you won’t feel deprived at all. Packed with healthy MUFA and tons of veggies, this will surely be a favorite of yours like it is mine. If you are packing it for work or school, just pack the vinegar separately and pour over just before serving.
1 serving
340 calories per serving
1 small piece of cucumber
2 t red wine vinegar
2 slices wheat bread (45 calories per slice)
1 slice goat cheese
¼ c alfalfa sprouts
¼ of an avocado, sliced
¼ c shredded carrots
2 radishes, sliced
Cut a small piece of cucumber into thin slices and sprinkle with vinegar. Toast bread and spread with 1 slice of goat cheese and then add cucumbers, alfalfa sprouts, avocado, carrot and radish.
If you are packing this to go – skip the toast and just place all the ingredients on the bread and douse with vinegar just before serving.
This is a great, hearty sandwich that fills you up and contains no high calorie meat. Sometimes when you get these in a restaurant, they have the same calorie content as having a burger (sometimes they are done in tons of oil or butter). But this version keeps the oil to a minimum and adds a nice amount of cheesy goodness to the sandwich.
1 serving
299 calories per serving
1 large portobello mushroom cap, stem removed
1 t oil
Salt and pepper
Sprinkle of cayenne pepper
¼ c shredded low fat mozzarella cheese
1 100 calorie Arnold Select Sandwich Thins bun
1 t buttery spread
Garlic powder to taste
1 large onion slice
1 large tomato slice
Lettuce leaves
Pam
Coat mushroom with oil. Sprinkle with salt and pepper and cayenne. Spray skillet and heat to medium high. Place mushroom in the pan rounded side up. Cook 5 minutes. Flip. Sprinkle with garlic powder, top with cheese and cook another 4-5 minutes. Meanwhile, toast bun and spread butter on it. Place mushroom on bun and top with tomato, onion and lettuce.
When you roast peppers, you make them ultimately sweet and bring out tons of natural flavor. When paired up with some simple oil, garlic, and seasoning, you get quite a treat !
If you only have one color pepper, don’t let that hold you back from roasting them up. In the line up of most sweet to least sweet, you have the red, orange, yellow and green bell pepper. All have a very distinct flavor and all are delicious ! I add a bunch more garlic to these than the recipe calls for – just because 🙂
4 servings
97 calories per serving
1 green bell pepper
1 red bell pepper
1 yellow bell pepper
1 orange bell pepper
2 T oil
2 garlic cloves, thinly sliced
½ t oregano flakes
Coarse salt
Ground pepper
Handful of basil leaves
Preheat oven to 450 degrees. Halve the peppers and remove the seeds. Place cut side up on a cookie sheet and drizzle with oil. Add garlic slices to pepper halves along with oregano, salt and pepper. Roast 35 minutes or so (or until skin starts to blister) and then remove from oven and sprinkle with a handful of fresh torn basil leaves.
Though the dressing is a simple vinegar and oil mix, this salad does not lack in flavor. The egg yolks and tomatoes give this most of its flavor. Try making a nice big serving dish instead of placing on individual bowls – it makes a pretty centerpiece to a party table 🙂
4 servings
190 calories per serving
4 large eggs, hardboiled and sliced
½ c balsamic vinegar
4 t oil
2 pints cherry tomatoes, halved
2 large cucumbers, thinly sliced
½ head lettuce separated into leaves
Salt and pepper to taste
Place eggs in a saucepan and cover with cold water. Set on medium heat and bring to a boil. Cover and keep at a low boil 2 minutes. Shut heat, but leave eggs in pan and covered for 13 more minutes. Then rinse eggs under cold water. Refrigerate eggs for ½ hour as they will peel easier this way. Combine oil and vinegar. Place the lettuce leaves down and then add the tomatoes and cucumbers to the plates. Sprinkle with salt and pepper and then pour over the dressing. Finally place the egg slices on top of each plate.
This is a great salad to serve next to eastern inspired dishes such as Chicken Satay.
8 servings
80 calories per serving
Salad:
15 oz. can black eyed peas, rinsed and drained
11 oz. can corn, drained
½ c chopped red onion
½ c thinly sliced celery
1 t finely shredded lemon peel
Dressing:
2 T lemon juice
1 T water
1 t oil
1 clove garlic, minced
½ t curry powder
½ t Dijon mustard
1/8 t pepper
Mix salad ingredients in a bowl. Whisk together dressing ingredients and toss with salad. Cover and refrigerate several hours for flavors to mingle.
Crunchy, lite and colorful – – this makes a great side to just about any dinner.
6 servings
45 calories per serving
1 T sesame oil
½ lb. snow pea pods, strings removed
1 T sesame seeds
1 medium yellow bell pepper cut into thin strips
Heat oil in a skillet and add pea pods and oil and cook 2 minutes. Stir in pepper and cook 2 minutes more.
For only 260 calories you get a big, beefy sandwich just packed with veggies that are sooooo flavorful. And the mozzarella cheese is just the ‘icing on the cake’ here !
4 servings
260 calories per serving
8 slices whole wheat bread
1 medium zucchini cut lengthwise into ¼ inch thick slices
1 small red bell pepper halved
½ small eggplant, peeled and cut into ½ inch thick slices
½ c fat free Italian dressing
¾ c shredded mozzarella cheese
Preheat broiler. Brush one side of the veggies with dressing and broil dressing side up for 5 minutes. Turn, recoat and broil another 5 minutes. Then cut everything into bite sized pieces. Toast bread and sprinkle 4 pieces with cheese then top with the veggies and cover with the rest of the bread.
This is a great dressing – it’s a cross between a ranch and a really garlicky Caesar – very nice !
2 servings
94 calories per serving
2 T sour cream
1 T mayo
1 T skim milk
1/8 t garlic powder
Salt and pepper to taste
2 c shredded lettuce
Mix dressing and pour over lettuce.
This is an excellent homemade version of vegetable moo shu that you can get at most Chinese restaurants. Hoisin sauce is available in the Asian section of most markets – be sure not to leave that out, it’s what makes this dish really authentic tasting.
8 wraps
150 calories per wrap
¼ c stir fry sauce
2 t cornstarch
3 c shredded Chinese cabbage / Napa cabbage
2 c fresh bean sprouts
1 c coarsely chopped fresh mushrooms
1/3 sliced green onions
2 medium carrots coarsely shredded
2 medium red bell pepper, in thin strips
16 t hoisin sauce
8 6 inch flour tortillas, heated
Pam
Combine stir fry sauce and cornstarch. Spray a skillet with Pam and heat to medium high then add cabbage, sprouts, mushrooms, onions, carrots and peppers and cook 5 minutes. Then add stir fry sauce and cook another 3 minutes. Spread 2 t hoisin sauce on each tortilla and then top each with veggie mix using a slotted spoon so liquid is left in the pan. Roll up each tortilla and serve with extra sauce and green onions.
