Scrambled Eggs with Cheese (and a side of toast)

January 13, 2010 admin Leave a comment

This is a great place to mix and match – anything that goes into an omelette can go in here – mushrooms, peppers, onions, ham, etc.

1 serving
205 calories per serving

1/2 c Egg Beaters
1 Laughing Cow light cheese, cut in cubes
Pam
1 piece of 45 calorie bread, toasted
1 T buttery spread

Heat pan on medium heat. Remove from heat and spray with Pam. Return to heat. Add Egg Beaters and scramble lightly. Once eggs are set, add cubes of cheese and fold in until well distributed and eggs are done.

Toast bread and add 1 T buttery spread. Serve immediately.

Italian, Sides, Vegetables

Sauteed Escarole

January 12, 2010 admin Leave a comment

This is one of my favorite dishes at Italian restaurants. It may seem like a lot of escarole to start, but it cooks down a TON. My version is the super garlic version – feel free to tone it down by using half the recommended garlic !

4 servings
87 calories per serving

2 T olive oil
4 garlic cloves, minced
8 c cleaned and chopped escarole
Salt and pepper to taste
1/2 t garlic powder
OPTIONAL – 1/2 t crushed red pepper flakes

Heat the oil in a large skillet on medium high. Add minced garlic and saute for 1 minute, stirring constantly so that the garlic does not burn and get bitter. Add escarole a few handfuls at a time and mix every 30 seconds or so making sure all escarole comes in contact with the bottom of the pan so it heats and wilts. Once wilted a bit, add salt, pepper, garlic powder and red pepper flakes. Continue cooking 5 minutes or until to desired doneness. You can take it off while there is still some crunch to the larger pieces, or I like to cook it all down quite a bit and serve it very wilted and cooked.

Lunch, Soups

Cuban Black Bean Soup

January 12, 2010 admin Leave a comment

Black Beans are a great source of fiber and a great, filling addition to many salads, stews, etc. In this purer form, their earthy flavor really comes out.

4 servings
368 calories per serving

2 cans black beans, drained and rinsed
1/4 small red onion
2 garlic cloves
2 T olive oil
1 c water
1/2 c sofrito (jars are sold in the Mexican section of your grocery store – near the Goya products)
2 T cilantro leaves
8 T light sour cream (2T per serving)

Place red onion, garlic and sprigs of cilantro in small food processor and puree. Remove and set aside. Place oil in small sauce pan and heat. Add garlic and onion mix and saute until tender, about 3 minutes. Place beans, water, sofrito and 1 T cilanto leaves in blender. Blend on medium speed until desired consistency – I like some big chunks left in mine, so I don’t go too crazy here. Stir into saucepan and heat through. Pour into bowls and top each bowl with 2 T sour cream and serve immediately.

Dinner, Italian, Pasta

Cavatelli with Escarole

January 11, 2010 admin Leave a comment

This is one of my absolute favorites and I have made it many times. It’s a great meal to serve for guests as they do not feel like they are on a diet (just give them bigger portions) and you don’t have to break your 400 calorie habit when entertaining !

4 servings
359 calories per serving

8 oz frozen cavatelli
1 1/2 t oil
3 cloves garlic, minced
1/4 t crushed red pepper flakes
1 lb. escarole
1 can small white beans, drained and rinsed
1 c low fat chicken broth
1/4 t salt
1/4 t garlic powder
1/4 c grated parmesan cheese

Cook the cavatelli according to package instructions. Drain and keep warm. In a Dutch oven or large pot heat oil over medium high heat. Add garlic and red pepper and cook, stirring frequently, about 1 minute. Clean the escarole, trimming away any bad spots and getting rid of the tough outer leaves and then chop it or tear it into pieces about the same size you would make them for a salad. Add a handful of escarole at a time to the pot stirring until it is all mixed well. Cook 5 minutes. Add the beans and cook 5 or more minutes, or until the escarole is wilted. Add the broth and salt and garlic powder and cook 5 minutes. Add the cavatelli and cook a minute or so, just to heat through pasta. Remove from pan, sprinkle with cheese, and serve immediately.

Uncategorized

Plan Ahead

January 11, 2010 admin Leave a comment

I’m planning ahead for Valentine’s Day – maybe Easter too ! Calories in, calories out, right? OK – so here’s what we can have in a 1600 day 🙂

35 Jelly Belly Jelly Beans
1/4 c M&M’s
2 fun size Milky Ways
4 Gummi Worms
1 Blow Pop (any flavor)
7 mini 3 Musketeers bars
5 pieces Dove dark chocolate
4 Hershey’s Hugs
5 mini Reese’s Peanut Butter Cups
3 fun size Nestle Crunch Bars
3 Jolly Ranchers
1 pack of Smarties

You ready? 🙂

Dessert, Drinks

Low Fat Lattes (flavors: brown sugar, gingerbread, caramel, vanilla, mocha)

January 10, 2010 admin 2 Comments

A large latte in the evening is one of my favorite things. And at a fraction of the calories (and cost!) of a Starbucks drink, it’s worth it to get set up with all the equipment and make these at home. Just buy the sugar free syrups since they have ZERO calories. They are available right at your local Starbucks store (so you can get your favorite) or you can try Torani syrups and find a new favorite. I have been using these for months and have a stock of 10 different flavors.

1 serving
100 calories per serving

Heat 6 oz. of skim milk in a large mug in the microwave for 90 seconds. Add 1 serving of espresso or ½ a cup of strong coffee. Add 3 squirts of a sugar free flavored syrup. Top with a good amount of low fat whipped cream (from the can). Sprinkle with cinnamon or cocoa powder or chocolate shavings. I find the best shavings come from chocolate and cinnamon mills – I purchased this chocolate mill from Amazon and have been very happy with the performance:

This is the espresso maker we use – my husband is quite the espresso snob and let me tell you, he RAVES about this machine. We have had much more expensive machines and have had espresso out at some of the finest coffee shops and Italian restaurants, and nothing compares to the espresso that this little machine makes:

And these are the sugar free syrups that I use (local coffee shops also sell versions of these):

Sides, Vegetables

Green Beans and Potatoes

January 10, 2010 admin Leave a comment

This really dresses up green beans and the added potatoes make it more satisfying than just a regular bean casserole. If you don’t have fresh tomatoes on hand, substitute a can of diced tomatoes. Don’t skimp on the cilantro, it gives this dish a nice flavor burst. This dish really calls for Mise en Place preparation, it makes the steps go much easier.

8 servings
70 calories per serving

1 1/2 T oil
2 garlic cloves, minced
1 1/2 c diced red potatoes, skin left on
1/2 c chopped cilantro
1/2 c celery, sliced thinly
1 pound green beans, ends removed
3/4 lb. plum tomatoes, peeled and chopped
1/2 c water
1/4 t fresh ground black pepper
1/4 t red pepper flakes
Salt to taste

Heat oil in skillet over medium high heat. Add garlic and sauté 1 minute, stirring constantly. Do not let the garlic brown or it will become bitter. Add potatoes, celery and salt and sauté 4 minutes. Add the beans and sauté another 3 minutes. Add water. Cover and cook 7 minutes. Add tomatoes, reduce heat and cook 4 minutes longer or until tomatoes soften. Stir in pepper flakes and serve immediately.

Instructional

Mise en Place

January 10, 2010 admin 1 Comment

Mis en Place is a cooking technique that really helps things to go smoothly in the kitchen. Especially when you are preparing recipes where the different steps go rather quickly. It basically means to prep everything ahead of time so all you need to do when it is time for the next ingredient or step is to turn and grab it. Try it out – it really makes cooking much more enjoyable and relaxed !

It is defined at wikipedia as:

Recipes are reviewed, to check for necessary ingredients and equipment. Ingredients are measured out, washed, chopped and placed in individual bowls. Equipment such as spatulas and blenders are prepared for use, while ovens are preheated. Preparing the mise en place ahead of time allows the chef to cook without having to stop and assemble items, which is desirable in recipes with time constraints.

Dessert

Naked Pumpkin Pie

January 9, 2010 admin Leave a comment

What’s pumpkin pie without the crust? It’s naked pumpkin pie ! And by removing the crust, you also remove oodles of calories. Serve with a slice of low fat graham cracker if you miss the crunch too much. For 400 calories, you can almost eat the whole pie (Did I say that out loud?) 🙂

8 servings
66 calories per serving

15 oz. can of pure pumpkin (NOT the prespiced pumpkin pie mix)
12 oz can fat free evaporated milk
½ c Egg Beaters
2 ½ t pumpkin pie spice
½ c Splenda
1 ½ t vanilla extract
Pam

Preheat oven to 400 degrees. Spray a pie plate with Pam. Mix all the ingredients in a bowl and then pour into the plate. Bake for 15 minutes. Then reduce the heat to 325 degrees and cook for another 40-45 minutes. Cool completely.

Sides, Vegetables

Spinach with Mushrooms

January 9, 2010 admin Leave a comment

Both spinach and mushrooms are low on the calorie scale, but high on the flavor scale. Combine them for a great tasting very low calorie side dish that you can whip up in just minutes.

4 servings
52 calories per serving

2 shallots, sliced thinly
1 clove garlic, minced
1/4 c beef broth
3/4 t oil
4 oz fresh or canned mushrooms, sliced or quartered if button
1 lb. baby spinach leaves
1/4 t pepper
1/4 t salt
¼ t garlic powder

Combine shallots, garlic, 2T broth and oil in skillet. Cook 5 minutes or until shallots are softened. Add mushrooms and the remaining broth and cook 5 more minutes or until mushrooms are softened. Place on high heat and add spinach a bit at a time and stir until spinach is wilted, about 2-3 minutes. Add salt, garlic powder and pepper and serve.