Chicken Milanese with Salad

Milanese style just means a breaded cutlet – – This is easy to throw together and the cutlets rival my old standby recipe – it’s the parmesan cheese in them that make these really special. Change up the salad by adding different veggies; tonight I had some left over zucchini and radishes that I threw in.

Chicken Milanese with Salad
Chicken Milanese with Salad

4 servings
197 calories per serving

4 3 oz boneless chicken breasts
1/4 t black pepper
¼ t salt
1/4 c seasoned bread crumbs
2 T grated parmesan cheese
1 1/2 t oil
3 c baby salad greens or field greens
1 c grape tomatoes, halved
1/4 c matchstick cut carrots (pre-packaged)
3 T low fat balsamic dressing
Pam

Sprinkle chicken with salt and pepper. Rinse chicken in water. Combine bread crumbs and parmesan in a bowl and press chicken cutlets in to coat well. Spray a skillet with Pam and heat over medium heat and add the chicken and cook about 4-5 minutes per side or until browned. Mix the salad greens, carrots, tomatoes and dressing and serve salad alongside chicken cutlet.

Beef Chow Fun

This dish is a FAVORITE of mine when I go to Asian restaurants. Now I’ve recreated it at home ! I’ve added some more veggies that you usually get in the restaurant dish and it makes it a nice complete meal. This tastes so authentic and so delicious !

Beef Chow Fun
Beef Chow Fun

4 servings
385 calories per serving

8 oz. rice noodles (pad thai work great – the wider the better, but whatever you can find !)
1/2 c beef broth
4 teaspoons black bean garlic sauce (available in the Asian section of your market)
1 T soy sauce
2 t brown sugar
2 t cornstarch
4 t peanut oil
1 teaspoon minced ginger
1 small onion, thinly sliced
5 ½ c sliced and cut stir fry veggies (snow pea pods, carrots, broccoli, celery) (if using frozen, thaw them)
1/2 c water, divided
8 ounces sirloin steak, cut into thin slices
¼ c douchi (fermented black beans available at your local Asian market)

Prepare noodles according to package instructions then rinse in cold water and drain and set aside. Mix Sherry, sauces, sugar and cornstarch and set aside. Heat 2 t oil in a non stick skillet and cook ginger 30 seconds. Add onion and cook 5 minutes or until softened up a bit then add the rest of the veggies plus ¼ c water. Cover and cook 5 minutes or until the veggies are softened a bit. Add the veggies to the noodles and wipe out your pan. Add 2 t oil to the pan and cook steak 3-4 minutes to brown it then add in the cornstarch and cook 2 minutes to thicken the sauce. Now add the veggies and noodles to the pan with ¼ c water and the fermented black beans. Heat through for about 2-3 minutes and serve immediately.

Chipotle Pulled Pork

This goes together in no time, but then you have to be around the house to tend to the meat every couple of hours as it SLOW cooks in the oven. But it is worth EVERY second. Just plan this one for a day you are inside anyhow.

The sauce is deep and rich and thick and very authentic – it rivals any you would find at a good BBQ Joint !

Chipotle Pulled Pork
Chipotle Pulled Pork

12 servings
281 calories per serving

1 T oil
2 yellow onions, diced
2 T chili powder
1 T ground cumin
2 t paprika
1 t cayenne pepper
12 oz. bottle of lager beer
¾ c ketchup
¾ c cider vinegar
½ c whole grain mustard
2 T tomato paste
1 T canned chipotle pepper in adobo sauce, minced (here is where you can really spice it up – the more chipotle pepper, the hotter it will be !)
1 T adobo sauce (from can above)
5 lb. bone in pork butt or pork shoulder

Preheat oven to 300 degrees. Heat oil in a Dutch oven on medium low heat and cook onions about 20 minutes then increase heat to high and stir in chili powder, cumin, paprika and cayenne and cook 1 minute. Then stir in beer, ketchup, vinegar, mustard, tomato paste, minced pepper, adobo sauce and bring to a boil. Lower heat to medium low and cook about 10 minutes. Trim all the fat from pork, remove pan from heat and add pork putting some of the sauce on top. Cover and move pan to the oven and bake 1 ½ hours then turn the pork over, cover with more sauce , cover the pan again and cook another 1 ½ hours. Then uncover and continue to cook until the meat pulls apart easily, another 1-2 hours. Place meat in a large bowl and cover with foil. Retain sauce in a cup or bowl and refrigerate 20 minutes or so – or until the fat separates from the sauce and then skim it off. Return sauce to pan and heat 4-5 minutes. Shred the pork and discard any bone. Mix the heated sauce into the shredded meat and stir well.

Chickpea Salad

This is another one of those really versatile salads – you can add into this bits of pieces of all the little leftover bits of veggies in your frig without really changing the calorie count all that much. This is great next to a sandwich or sometimes I have it all on its own with a few Triscuits next to it and call it a meal !

Chickpea Salad
Chickpea Salad

4 servings
286 calories per serving

2 14 oz. cans chick peas, drained and rinsed
1 stalk celery, thinly sliced
4 radishes diced small
1 green pepper diced small
½ c chopped parsley
1 T lemon juice
1 T vinegar
1 T oil
Salt and pepper to taste
½ t garlic powder
½ t onion powder
¼ t celery salt

Combine beans and all veggies and then add the rest of the ingredients and mix well.

Sausage and Bean Stew (Crock Pot)

What a great appetizer or lunch. The sausage, beans and garlic make a perfect stew. Served with cheese toast, this makes a great dish to serve to guests. Even with the bread, this dish comes in under 400 calories !!

Sausage and Bean Stew (Crock Pot)
Sausage and Bean Stew (Crock Pot)

6 servings
350 calories per serving

2 t oil
3 t garlic, minced
4 2 oz. turkey sausages (any flavor you like, I used Italian hot) cut into chunks
1 c water
1 c chicken broth
2 19 oz. cans cannellini beans, rinsed and drained
4 c baby spinach
1/2 t black pepper
1/4 t crushed red pepper
1/8 t salt
½ t garlic powder
2 T lemon juice
6 T shredded provolone cheese
6 1 oz. slices French bread

Heat oil and cook sausage until almost done. Add garlic and cook another 2 minutes. Add water, broth to crock pot then add spinach. Add salt and pepper and garlic powder. Add beans and then add sausage and garlic and any pan drippings to the top. Cook on low 3 hours. Add the splash of lemon during the last 10 minutes of cooking. Serve with Cheese Toasts. To make toasts, sprinkle bread slices with cheese and broil 2 minutes to melt cheese.

If you don’t have a crock pot, you can do this stove top is a soup pot – after cooking the sausage and combining all the ingredients, simmer on very low for 1 hour.

Spinach Tarts

These little crustless tarts make a great side dish to lunch or dinner. Very cheesy, very chic :)

Spinach Tart
Spinach Tart

8 servings
124 calories per serving (serving=2 tarts)

16 oz. frozen spinach
3 egg whites
12 oz. 2 % cottage cheese
1 c shredded part skim mozzarella
1/2 c grated parmesan cheese
1/4 t black pepper
Pam

Preheat oven to 400 degrees. Put spinach in a colander and rinse with hot water until thawed. Using your hand or the back of a spoon, press it down firmly to drain all the water out of it. Mix egg whites, cottage cheese and mozzarella cheese and then add spinach and mix well. Spoon mixture into 16 muffin / cupcake cups sprayed with Pam. Bake 35 minutes.

Warm Shrimp Cocktail

What a wonderful appetizer or lunch ! The marinade makes the shrimp nice and spicy. And the sauce is a great deviation from the typical ketchup and horseradish mixture…this one uses tomatoes and has a much fresher taste. Try dipping your avocado slices in the sauce too – the flavors go together perfectly.

8 servings
238 calories per serving

Warm Shrimp Cocktail
Warm Shrimp Cocktail

Cocktail Sauce
14.5 oz. can diced tomatoes, undrained
3 T cilantro
2 T lime juice
1 T prepared horseradish
1 T Worcestershire sauce
¼ t Kosher salt
¼ t pepper
(you can make this a day ahead)

Shrimp
24 fresh clean jumbo shrimp with tails on (if desired)
3 T lime juice
3 T chili sauce
1 clove garlic, minced
½ t Kosher salt
1/8 t pepper

4 ripe avocados, sliced

Prepare sauce and refrigerate at least 2 hours. Place shrimp in a zip loc bag with the juice, sauce and garlic and place in the refrigerator 1 hour. Heat grill and spray a grill basket with Pam. Drain shrimp and sprinkle with salt and pepper. Grill 7-8 minutes or until done. Serve with cocktail sauce and sliced avocados.

If you don’t have a grill, you can broil or pan fry the shrimp.

Veggie Mac and Cheese

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
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.

Pesto Stuffed Steaks

These steaks are just DELICIOUS! I had my doubts of how the pesto and parmesan flavors would go with steak, but this was just great. It was a mild yet super flavorful addition to the steak and added back a lot of moisture that grilling can deplete. Serve with a quick salad such as Tomato, Cucumber and Egg salad for a great BBQ meal.

Pesto Stuffed Steaks
Pesto Stuffed Steaks

6 servings
284 calories per serving

2 beef rib eye steaks, about 1 ½ inches thick (2 pounds)
¼ c pesto sauce
2 T shredded parmesan cheese
1 T oil

Heat the grill. Make a horizontal slit in each steak to form a pocket and stuff with pesto and cheese and then press closed. Drizzle with oil and then grill 7 minutes each side or to desired doneness. Cut into thin strips before serving.

Melon Pops

The first batch of these did not quite hit the spot. With a little tweaking, the recipe has become a great chilly treat for a hot summer day. I usually make them two tiered with halves of both the cantaloupe and honeydew melons.

Melon Pops
Melon Pops

6 servings (8 oz. pops)
59 calories per serving

2 c diced honeydew melon
1/3 c plain nonfat yogurt
Juice of 1 lime
Grated zest of 1 lime
1 T honey
1 T Splenda

Mix 2 c of melon with yogurt, lime juice, honey, Splenda and zest and blend until smooth. Fill the pop molds, insert sticks and freeze at least 6 hours.

Canteloupe – As a variation, replace honeydew with cantaloupe.

You may want to make both variations and make a layered melon pop. If you do this, freeze the first ‘layer’ for 1 hour – then add the second and insert the sticks and freeze at least 6 hours.

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