Tortellini Alpesto

Cheese tortellini, even in smaller portions, are very filling and satisfying. This meal also packs in tons of veggies and a great sauce that sooooo does not say diet. It’s almost a pesto alfredo the way the sauce flavors combine.

Tortellini Alpesto
Tortellini Alpesto

4 servings
335 calories per serving

9 oz refrigerated cheese tortellini
16 oz frozen broccoli stir fry vegetables
8 oz fat free sour cream
2 T pesto sauce (Buitoni makes a good one)
1/4 c grated parmesan cheese
1/8 t pepper
¼ t garlic powder
Salt to taste

Cook tortellini and vegetables together in 3 quarts of water 7-9 minutes. Drain and place in a bowl. Combine sour cream, pesto, salt, garlic powder and pepper. Stir into pasta and veggies. Sprinkle with parmesan cheese and serve immediately.

Chickpea Salad with Feta Cheese

I’m not a huge fan of plain salads. But when you add lots of fiber (chickpeas) and cheese, then they become special and they do fill you up. This one has both and has a great citrus dressing. Add a few squirts of fresh lime of orange juice to give it even more citrusy taste.

Chickpea Salad with Feta Cheese
Chickpea Salad with Feta Cheese

4 servings
178 calories per serving

1 15oz. can chickpeas, drained
2 scallions, sliced
1/2 c grape tomatoes, halved
3 T fresh parsley, chopped
3 C bagged salad mix (I like to use a mix or organic greens or mesclun mix)
2 oz. low fat feta cheese
1 t lemon zest
2 T lemon juice
1 t oil
1 garlic clove, minced
1/4 t salt

Mix zest, juice, oil, garlic and salt. Add chickpeas, tomatoes, scallions, parsley and salad and toss well to coat. Sprinkle with feta and serve.

Citrus Chicken

Citrus and chicken just go together ! And the flavor punch for almost no added calories is a great way to feel satisfied even after eating a smaller meal. There’s lots of calories to spare here, so add a hearty side dish and enjoy.

Citrus Chicken
Citrus Chicken

4 servings
133 calories per serving

4 small b/s chicken breasts
2t garlic powder
1/2 t seasoned salt
1/2 c lemon juice
1/2 c lime juice
2 t lemon pepper

Preheat oven to 400 degrees. Spray a small baking dish with Pam. Rub the chicken with the dry spices. Spray a skillet with Pam and cook the chicken 3-4 minutes per side to brown. Then place the chicken in the baking dish and pour the citrus juice over the chicken and bake 20-25 minutes.

Broccoli Casserole

The sauce ingredients make this a great casserole. It’s certainly not boring or dull – it has a rich flavor and a nice, creamy consistency.

Broccoli Casserole
Broccoli Casserole

6 servings
116 calories per serving

10 oz frozen chopped broccoli, thawed
1 can fat free cream of celery soup
1/2 c 2% shredded cheddar cheese
1 t seasoned salt
1/4 c skim milk
1/4 c fat free mayo
1/3 c egg beaters
1/2 c panko bread crumbs

Preheat oven to 350 degrees. Pam a 11×7 baking dish. Put broccoli in dish. Mix soup, cheese and salt. Stir in milk, mayo and egg beaters and pour over the broccoli. Top with the bread crumbs and spray lightly with Pam. Bake 45 minutes. Broil for 2 minutes to brown the top. Serve immediately.

Genji Spicy Ginger Miso Dressing

I’m not sure if this is a local product or if you can find it all over – a friend introduced me to it and you can get it at Whole Foods Markets. It makes a GREAT vegetable dip. Served with tri-color bell peppers, it makes an excellent snack or lunch side.

The dressing itself is 140 calories for 2T – – add the equivalent of a whole cut up bell pepper for about 25 calories.

Peppers and Miso Ginger Dressing
Peppers and Miso Ginger Dressing

Laughing Cow Light Cheese

Ahhh – cheese ! There is nothing quite like it. And in most diets it is highly taboo due to the calories and fat content. These wedges of goodness fit right into my diet plan coming in at 50% less fat than the regular and a mere 35 calories per wedge. The wedges are BIG. Do not think these are like those little Laughing Cow squares. They are not. These are gloriously big cheesy wedges !

Laughing Cow Light Cheese

They come in 3 wonderful flavors:
Original (Swiss blend)
Garlic and Herb
French Onion

They are a very creamy and soft cheese – more like a spread, really. And they are perfect used in a multitude of ways. Here’s how I use them…

– Use in my Macaroni and Cheese recipe, either alone or with a mixture of other cheeses

– Melt and mix with a little skim milk to make a sauce for broccoli and other vegetables

** Open one up and dip pretzel rods in for a quick snack (my favorite!)

– Spread on a toasted whole wheat muffin and top with tomato slices for a great Cheese Muffin

– Cut into cubes and drop into scrambled eggs just before they set

– Spread in wraps before making lunch or breakfast wrap recipes

The Laughing Cow website also has a bunch of recipes that you can try

I know I sound like a commercial. But I love these things ! And I want you all to buy them too so they don’t stop making them 🙂

Pita Pepperoni Pizza

Lotsa different toppings can go on here to change it up. Anything that goes on a real pizza tastes good here. Extra veggies really don’t push up the calorie count much…mushrooms, peppers, onions, broccoli, etc.

Pita Pepperoni Pizza

4 servings
285 calories per serving

4 6-inch whole wheat pitas (Arnold’s Sahara are a good low cal choice)
3/4 cup marinara sauce
1/4 t crushed red pepper
1/4 t garlic powder
1/2 t oregano flakes
1 c shredded low fat mozzarella cheese
16 slices turkey pepperoni
1/2 T olive oil

Preheat oven to 350 degrees. Brush oil on the pitas. Spread with sauce and sprinkle with oregano, pepper and garlic powder. Sprinkle cheese over the tops. Add pepperoni slices. Cook for 15 minutes or until cheese is bubbly and starting to brown.

Tomato and Cucumber Salad

This is a great low calorie side to any lunch or dinner. In the summer, I substitute heirloom tomatoes from the local farmer’s market. Regular cucumber can be used, but English cucumbers have many less seeds and I find them more enjoyable. I often substitute fresh herbs if I have them around (parsley, basil, dill, chives, etc.)

Tomato and Cucumber Salad
Tomato and Cucumber Salad

4 servings
38 calories per serving

1 English cucumber, peeled, halved lengthwise and cut in thin slices
1 pint grape tomatoes, cut in half
Salt and pepper to taste
½ t oregano flakes
½ t basil flakes
¼ t red pepper flakes
4 T vinegar

Place all in a bowl and mix well. Refrigerate at least 2 hours to let flavors mix.

Pineapple Pork

This recipe is a little sweet, so try pairing it with some Asian inspired sides to keep the flavor combinations flattering.

Pineapple Pork
Pineapple Pork

4 servings
163 calories per serving

1 pound bone out pork chops
1 ½ T teriyaki sauce
1 ½ t cornstarch
¼ t ground ginger
6 oz pineapple juice
Salt and pepper to taste
Pam

Spray large skillet with Pam and heat on medium high. When hot, place chops in pan, sprinkle with salt and pepper and cook roughly 10 minutes per side or until browned and mostly done.

Combine the sauce, starch and ginger in a bowl and stir well, breaking up all the cornstarch lumps. Pour over the chops and bring to a boil. Then lower the heat and simmer for 3 minutes or until sauce is thickened.

Beef Stew

There’s nothing like a hot bowl of stew on a cold night. This one is packed with goodness and tastes so very yummy !

Beef Stew
Beef Stew

4 servings
275 calories per serving

1 lb. lean steak (sirloin, London broil, filet, etc.) cut into 1 inch cubes
8 oz. sliced mushrooms
2 c green beans
2 large carrots, peeled and sliced
1 lb. potatoes, peeled and cut into 1 inch cubes (about 1 very large)
1 can (14 oz.) fat free beef broth
1 can (14 oz.) fat free beef gravy
¼ t garlic powder
1/8 t onion powder
Salt and pepper to taste
2 garlic cloves, minced
2 t olive oil

Heat pan to medium high heat and then add oil. When oil is hot, add beef. Sprinkle with garlic powder, onion powder, salt and pepper. Cook beef until browned on all sides, about 4 minutes. Add garlic and cook for another 5 minutes on medium heat, stirring occasionally. Add broth, gravy, and carrots. Bring to a boil. Then cover and cook 45 minutes on low heat. Add potatoes and cook another 30 minutes. Add green beans and cook a final 15 minutes.

Alternately, you can add all at once and crock pot this meal on low 5-6 hours – but the veggies will not be as crisp.

Related Posts with Thumbnails