Hoisin Pork

February 20, 2010 admin Leave a comment

Hoisin sauce is available in your market’s Asian section – it is a sweet preparation that is used in many Asian dishes. This almost sounds too easy – but the results you get are phenomenal ! Out of all the ‘diet’ dishes I have been making over the months, this is the one I have made the most.

4 servings
228 calories per serving

1 lb. pork tenderloin
4 T hoisin sauce
3 T minced garlic
2 T ketchup
2 T water

Preheat oven to 350 degrees. Put all the ingredients in a zip loc bag and mush them all around to make sure the meat is evenly coated. Refrigerate at least 2 hours. You can also freeze the bag at this time and then defrost and use within a few weeks. Place meat on a wire rack and then place rack on a baking sheet (or you can just place directly on the baking sheet if you don’t have a rack). Squish out the rest of the sauce on top of the meat and then bake 1 hour.

Asian, Dinner, Sides

Fried Rice

February 19, 2010 admin Leave a comment

This is soooo extraordinarily GOOD and filling and it is such a healthy side dish. Serve with Asian inspired dishes or alongside just about anything !

5 servings
169 calories per serving

2 c cooked brown rice
2 c frozen diced carrots and peas
1 c chopped bean sprouts (canned are fine)
1 c chopped mushrooms
3/4 c Egg Beaters
1/4 c chopped scallions
1 packet fried rice seasoning mix
2 T soy sauce
3 T warm water
1/4 t garlic powder
1/4 t ground ginger (dried spice)
Salt and pepper to taste
Pam

Cook the rice according to package instructions and then refrigerate it so it is cold when you start cooking this recipe. In a small dish mix seasoning packet, garlic powder and ginger with soy and water until well dissolved. Spray a large skillet with Pam and heat to medium high heat. Add egg and scramble. Remove from pan and set aside. Add mushrooms, peas and carrots to pan and cook until all veggies are hot, about 5 minutes. Remove and set aside. Re-spray pan with more Pam and increase heat to high. Add rice and seasoning then add sprouts, scallions, and the set aside ingredients. Cook until heated through, about 5 minutes. Season with salt and pepper.

Kid Friendly, Lunch, Summer

Hot Dog Platter

February 19, 2010 admin Leave a comment

For 400 calories you can have a hot dog on a bun with mustard and sauerkraut, a side of veggies and some dessert ! There is just no reason to feel deprived eating 400 calorie meals !

1 serving
260 calories per serving

1 hot dog (100 calorie light dog)
1 100 calorie bun
Mustard
1 Pickle (maybe a homemade one! )
1/2 c baby carrots

Cook the hotdog (either boil, grill or fry in a skillet sprayed with Pam). Place on bun (toasted, if you want). Top with mustard. On the side, have a pickle and a half cup of baby carrots.

Lunch, Summer

Tuna with Lemon

February 18, 2010 admin Leave a comment

This lunch is really quick and a great one to pack in a lunch bag and bring to work. Serve over lettuce if you wish, but I prefer to eat it next to a salad with a zesty low fat dressing.

1 serving
60 calories per serving

1/2 can white albacore tuna, drained well and flaked
Juice of 1/2 lemon
Salt and pepper to taste

Put tuna on a plate and squeeze juice over it. Season with salt and pepper.

Dinner, Italian, Vegetables

Eggplant Parmesan

February 18, 2010 admin Leave a comment

This makes a nice crispy eggplant parm that is tasty and satisfying. You can always substitute regular breadcrumbs, but I think this comes out better with the panko breadcrumbs.

4 servings
355 calories per serving

1/4 c skim milk
2 large eggs
1 1/2 c panko breadcrumbs
1/2 t salt
1/2 t parsley flakes
1/2 t garlic powder
1/4 t oregano flakes
1/4 t pepper
1 large eggplant, peeled and cut crosswise into 1/4 inch thick slices
Pam
1 T oil
24 oz. marinara sauce
½ c shredded mozzarella cheese
½ c shredded or grated parmesan cheese

Preheat oven to 450 degrees. Combine milk and eggs in a bowl. In another bowl combine breadcrumbs, salt, parsley, garlic, oregano and pepper. Dip eggplant slices into the egg mix, then into the breadcrumbs to coat. Press down on the crumbs to make sure they stick well. Spray a baking sheet with Pam and place the eggplant slices on it, drizzle with half the oil and bake for 15 minutes. Turn slices over and drizzle with the rest of the oil and bake another 15-20 minutes. Remove from oven and reduce oven temperature to 375 degrees. Place 1/2 c sauce in an 11×7 baking dish and place half the eggplant slices in the pan and then spoon 1 cup sauce over. Sprinkle with ½ of each of the cheeses and then repeat the layer. Bake 20 minutes or until bubbly.

Lunch, Salads

Chickpea Salad with Yogurt Curry Dressing

February 17, 2010 admin Leave a comment

Very creamy and very yogurty – this is a very refreshing salad. The curry flavor is subtle – if you like more curry flavor, just up it to 2 t or more.

Chickpea Salad with Yogurt Curry Dressing

6 servings
337 calories per serving

Dressing:
1/3 c chopped cilantro
2 T oil
1 T lemon juice
1 ½ t curry powder
¾ t salt
½ t minced garlic
¼ t black pepper
8 oz. plain fat free yogurt

Salad:
2 c finely shredded carrot
1 ½ c thinly sliced yellow bell pepper
1 ½ c chopped plum tomato
¼ c finely chopped red onion
15.5 oz can chickpeas, drained and rinsed
12 c chopped romaine lettuce

Combine dressing ingredients and whisk to mix well. Combine salad ingredients and mix with ½ c dressing. Split salad between 6 plates and drizzle with 1 T more dressing each.

Try serving with a half of a toasted pita or a few packaged pita chips.

Sides, Vegetables

Corn and Zucchini

February 17, 2010 admin Leave a comment

A very simple and different side dish – feel free to substitute fresh corn kernels.

4 servings
159 calories per serving

1 can corn
1 T oil
1 medium zucchini
1 clove garlic, minced
Salt and pepper to taste
1 c fresh basil leaves, chopped
1 t white vinegar

Heat oil over medium high heat. Slice zucchini in half lengthwise and slice into half moons. Add zucchini and garlic to pan. Cook 1-2 minutes. Add corn and season with salt and pepper. Cook 3 minutes then remove from heat and stir in vinegar and basil.

Asian, Lunch, Soups

Asian Chicken Soup

February 16, 2010 admin Leave a comment

If you use Perdue Chicken Shortcuts, the prep on this is 5 minutes – that’s it ! And it tastes like you spent hours putting it together – it is a very spicy, super flavorful and highly nutritious meal. Don’t serve to the kids with the chili sauce in it, but if you are adventurous, try 2 t instead of 1 ½ of the chili sauce – -it makes it a kickin’ hot soup 🙂

5 servings
120 calories per serving

3 c fat free chicken broth
2 c shredded cooked chicken (Perdue Shortcuts work great here !)
2 t soy sauce
1 1/2 t chili sauce with garlic (available in the Asian section of your food market)
2 1/2 c frozen broccoli stir fry mix

Combine broth, chicken, soy and chili sauce. Cover and bring to a boil and then add vegetables and return to boil. Remove from heat and serve immediately.

Beef, Dinner, Pork

Mushroom Meatloaf

February 16, 2010 admin 1 Comment

Another day. Another meatloaf 🙂 There are so many variations and I just have to try them all 🙂 So far my favorite is still Good and Healthy Meatloaf. But this one works too – it does not look so full of veggies, so it might do better with kids 🙂

6 servings
265 calories per serving

8 oz. assorted mushrooms (or all button mushrooms is fine too)
1 T oil
1 t garlic clove, minced
½ c parsley, chopped
½ c pureed diced tomatoes (canned)
8 oz. lean ground beef
8 oz. ground pork
1 c quick oats
½ medium onion
¼ c Egg Beaters
1 T Worcestershire sauce
1 t kosher salt
½ c ketchup
Pam

Preheat oven to 350 degrees and coat a baking dish with Pam. In a food processor, pulse the onion until minced and then add the mushrooms and process until minced and then sauté them in a hot pan with the oil about 5 minutes. If they remain wet, drain the liquid out of the pan. Add garlic, parsley and tomatoes and then set aside.

Mix meats, oats, egg, Worcestershire, and salt into the mushroom mix. Shape into a loaf and set in baking dish or a loaf pan. Spread ketchup over the top and bake an hour or until done. Let rest 5-10 minutes before slicing.

Dessert, Kid Friendly

Chocolate Cream Pie

February 15, 2010 admin Leave a comment

Quick prep, creamy chocolate filling, crowd pleasing taste – – what else can a Chocolate Cream Pie offer?!?!

8 servings
214 calories per serving

2 c skim milk
2 packages sugar free chocolate pudding (1.3 oz. each)
1/4 c dark chocolate chips
1 low fat graham cracker crust (6 oz.)
8 oz. Cool Whip Free, thawed
Cocoa Powder for dusting

Mix milk and pudding in a medium pan on medium heat whisking continually. Cook 8 minutes or so, until it comes to a boil. Remove from heat and add chips stirring until all are melted. Fill a large bowl with ice water and place bottom of pan in the ice bath for 5 minutes or until cooled off – be sure to stir frequently so the mix will cool down quicker. Pour the mix into the crust and cover with plastic wrap and refrigerate 3 hours or more. Just before serving, put on a layer of whipped topping and garnish slices with a dusting of cocoa powder.

400 Calories or Less

Monthly Archives: February 2010