Creamy Beef and Pasta

This dish uses yogurt to make a delicious and creamy sauce. But you don’t even know it’s yogurt ! Try this for a great filling one dish meal.

Creamy Beef and Pasta
Creamy Beef and Pasta

4 servings
300 calories per serving

5 oz. uncooked FiberGourmet Penne or Rotini
¾ c low fat plain yogurt
1 T cornstarch
1 T oil
¾ lb. beef round steak cut into thin strips
1 onion sliced thin
2 T flour
½ c beef broth
1 can diced tomatoes
1 green bell pepper in 1 inch squares
1 c fresh mushrooms, quartered
1 t basil flakes
½ t parsley flakes
½ t salt
¼ t pepper
½ t garlic powder
½ t brown sugar

Cook pasta according to package instructions. Combine yogurt and cornstarch and mix well. In a large skillet heat oil to medium high heat and cook beef and onion until beef is brown then add all the rest of the ingredients other than the pasta and yogurt sauce. Cover and cook on medium 8 minutes or until veggies are beginning to get tender. Remove from heat and gradually add 2 c meat mix into the yogurt sauce then return it to the skillet and stir over medium heat until well heated. Add pasta and toss to combine.

Grilled Asian Drumsticks

Sometimes when you marinate or cook with a glaze on, all the best flavor is worn off before you get to eat. But by slathering on the glaze at the very end, you end up with TONS of flavor. And this is a great one – vinegar, soy, honey and garlic – yummy !

Grilled Asian Drumsticks
Grilled Asian Drumsticks

4 servings
210 calories per serving

8 chicken drumsticks, skinned
Pam
3 T balsamic vinegar
3 T soy sauce
3 T honey
1 t garlic chili sauce (available in the Asian section of your market)

Preheat your grill and spray the rack with high heat Pam. Coat chicken with spray and grill 10 minutes then turn and cook another 10 or until done. Mix vinegar, soy, honey and chili sauce in a pan and bring to a boil. Then reduce heat and cook until reduced to 1/3 c of glaze. Put chicken on a large baking sheet and pour the glaze over the legs.

Baked Ravioli

This is a rich, delicious dish. The whole ‘ravioli splitting in the boiling water’ hazard is gone and this is something you can put together ahead of time and then bake just before serving. Very easy, very convenient and very good !

Baked Ravioli
Baked Ravioli

8 servings
355 calories per serving

28 oz. jar marinara sauce
25 oz.package frozen cheese ravioli
2 c shredded no fat mozzarella cheese
2 T grated parmesan cheese
1 c sliced mushrooms (fresh or canned)
9 oz. frozen spinach, thawed and squeezed dry in a colander
½ t salt
½ t pepper
½ t garlic powder
½ t onion powder
Pam

Heat oven to 350 degrees and spray a 13×9 pan with Pam. Spread ¾ c sauce in bottom and arrange ½ the ravioli in the dish. Top with the spinach and mushrooms and then sprinkle with salt, pepper, onion powder and garlic powder. Top with half of the remaining sauce and 1 c mozzarella cheese. Add another layer of ravioli, then the rest of the sauce. Finally add the rest of the mozzarella and then sprinkle with parmesan cheese and cover and bake 40 minutes. Remove the foil and bake another 15 minutes until hot and bubbly. Then let sit 15 minute before serving.

Tilapia with Ginger Butter

The fish was so simply done – the ginger butter was really the show stealer here. It made plain, ordinary fish into a delightful meal. I think it would be equally good on shrimp or chicken – and it makes cooking such a snap !

Tilapia with Ginger Butter
Tilapia with Ginger Butter

4 servings
202 calories per serving

1 ½ T chopped cilantro
1 ½ T butter, room temperature (you can use any butter substitute here that you wish)
1 t minced jalapeno pepper
½ t grated lime rind
¼ t grated ginger root
Salt to taste
4 6 oz. tilapia fillets
Pam

Mix cilantro, butter, pepper, lime, ginger and ¼ t salt. Chill until butter is firm.

Heat a skillet and spray with Pam. Salt and pepper both side of the fillets and sauté 3 minutes per side or until done. Plate and add butter pats to the top of each fillet.

Ginger Butter
Ginger Butter

Fruit and Cream

This makes a really different dessert – instead of just pudding or just fruit – you have a creamy pudding-ish base with tons of yummy fruit thrown in. Very refreshing and very different !

Fruit and Cream
Fruit and Cream

16 servings
96 calories per serving

20 oz. can pineapple chunks in juice (not syrup), drained
15.25 oz. can sliced peaches in juice, drained
11 oz. can mandarin oranges, drained
4 apples, peeled and diced
1 ½ c skim milk
1/3 c orange juice concentrate
1 oz. package sugar free vanilla instant pudding mix
¾ c fat free sour cream

Mix fruit in a bowl. Whisk milk with pudding and orange juice for 2 minutes them mix in sour cream. Fold into fruit then cover and refrigerate.

Vegetable Dip

This dip also makes a great baked potato topper. Very cheesy – very tasty – and very, very good for you !

Vegetable Dip
Vegetable Dip

12 servings
29 calories per serving

2 c chopped broccoli
1 clove garlic, minced
1 small onion, chopped
¼ lb. chopped mushrooms
2 t corn oil
1 c low fat cottage cheese
Pinch of pepper
½ t onion powder
½ t garlic powder

Cook broccoli leaving it still crisp (boil or steam). In a small pan on medium high heat cook garlic and onions until well browned – add water as necessary to keep them moist. Add mushrooms in oil for 5 minutes or until the onion is tender. In a food processor, process cottage cheese until smooth then add broccoli and onion mixture along with garlic powder, onion powder and pepper and pulse until well combined. Serve with veggies or crackers for dipping. Refrigerate unused portion.

Potato Pancakes

These are more vegetable pancakes than potato pancakes, but there’s still enough potato in there to call them ‘potato pancakes’ and hopefully get the kids to eat them 😉 They are sooooo nutritious and so good.

Potato Pancakes
Potato Pancakes

8 servings
148 calories per serving (1 serving = 2 pancakes)

2 large potatoes (1/5 lb.)
2 medium zucchini
2 large carrots
½ c finely chopped onion
2 eggs, lightly beaten
½ c flour
2 cloves garlic, minced
½ t salt
½ t basil flakes
½ t garlic powder
½ t onion powder
1 T oil

Coarsely shred the potatoes, zucchini and carrots and drain on paper towels. Mix ½ the potato mix with ¼ c onion in a food processor and chop finely then move to a bowl and add the eggs, flour, garlic, basil, salt, onion powder, garlic powder and rest of the onion and rest of the veggies. Heat oil in a skillet and drop batter by ¼ cupfuls and flatten then fry until golden brown turning once.

Tuna Melt

The jalapeno peppers really kick it up here and add some nice heat. If you don’t like spice, use pickles instead !

Tuna Melt
Tuna Melt

2 servings
180 calories per serving

6 oz. can tuna in water, drained
1/2 t onion powder
Salt and pepper to taste
12 slices pickled jalapeno
2 light English muffins (100 calories each), split
4 slices Kraft Free Singles cheese

Preheat oven to 350 degrees. Mix tuna with salt, pepper and onion powder and divide onto muffins. Top with peppers and cheese and bake 10 minutes or until cheese is bubbly.

Crunchy Matza Pizza

Using matza as your crust is a great change up from your typical personal pizza. This one is light and crunchy and definitely something I will be making again.

Crunchy Matza Pizza
Crunchy Matza Pizza


1 serving
158 calories per serving

1 matza
2 T tomato paste mixed with 1 T water
3 T low fat mozzarella cheese, shredded
2 T diced green pepper
2 sliced mushrooms
1 t oregano
Salt and pepper to taste

Preheat oven to 375 degrees. Spread tomato mix on matza. Sprinkle with salt, pepper, oregano. Top with cheese and veggies. Bake 10 minutes or until cheese melts.

Arugula and Chicken Sausage

There are so many good things in this casserole – and all the flavors mesh incredibly well. The mellow swiss cheese is the perfect cheese for this recipe.

Arugula and Chicken Sausage
Arugula and Chicken Sausage

6 servings
252 calories per serving

1 cup Egg Beaters
4 large eggs
1 c skim milk
2 T Dijon mustard
Salt and pepper to taste
½ c fresh basil, sliced
4 c wheat bread cut into 1 inch cubes
5 c chopped arugula
¾ c canned artichoke hearts, chopped
1 c cooked chicken sausage, sliced thin
¾ c shredded swiss cheese
Pam

Preheat oven to 375 degrees. Spray a baking dish with Pam. Rinse the arugula and then place in a bowl and cover with plastic wrap. Fold back one edge leaving just a bit of an open slit. Cook 2-3 minutes to wilt the arugula then drain well and squeeze out extra water.

Whisk egg whites, Egg Beaters and milk then add Dijon, salt, pepper and basil and stir well. Mix together bread cubes with the arugula, sausage and artichokes. Pour in the egg mix and toss well. Place in baking dish and cover with foil then bake 45 minutes. Sprinkle with cheese and continue baking 20 minutes UNCOVERED. Cool for 15 minutes.

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