Simple Avocado Salad

March 20, 2012 admin Leave a comment

Get those MUFAs into your diet to help with your weight loss ! Avocado is a great way to achieve this.

1 serving
165 calories per serving

½ c sliced avocado
1 T low fat Zesty Italian Dressing

Mix it all up and serve next to soup or a light sandwich.

Whether you’re slicing avocados for sandwiches, salads or snacks, it’s nice to have pretty slices rather than gouged out chunks. Avocados are not the easiest things to work with – but they are well worth the work! Nothing tastes quite like an avocado. And there is now a kitchen tool out there that takes all the hard work out of it. Just slice your avocado in half, remove the pit, and then use the tool to do the rest. I made a quick video so you can see how they work.

And here is a link to buy one on Amazon !

Dinner, Mediterranean, Sides

Couscous Greek Style

March 19, 2012 admin Leave a comment

Add a little feta cheese to an already great side and you end up with an outstanding side dish that is sure to please.

6 servings
190 calories per serving

1 c whole wheat couscous, uncooked
1 ¼ c water
1 c halved cucumber slices
1 large tomato, chopped
4 oz. crumbled low fat feta cheese
1 t dill weed
1/2 cup light Italian Dressing

Cook couscous in boiling water without any butter or oil. When done, cool 15 minutes and then add in the rest of the ingredients.. Refrigerate to chill.

Dinner, Sides

Savory Couscous

March 17, 2012 admin Leave a comment

This is a great side, or you can eat is as your lunch. It is just as good chilled as it is fresh off the stove. This is a very versatile side – it goes with just about anything !

6 servings
190 calories per serving

1 c chicken broth
2/3 c couscous, uncooked
1 1/2 c peeled and chopped eggplant
1/3 c scallions, sliced
2 cloves garlic, minced
2 T peanut oil or vegetable oil
15 oz can petite diced tomatoes, well drained
2 T chopped basil
1/2 c chopped toasted walnuts or almonds

Bring broth to a boil them remove from heat and stir in couscous, cover and let stand 5 minutes. Heat oil in skillet and cook eggplant and scallions 6 minutes. Add garlic and cook another minute. Then add in the couscous, tomato and basil and cook a minute or so to heat through. Finally add walnuts and serve immediately.

Appetizers

Spinach Artichoke Cups

March 15, 2012 admin Leave a comment

These little cups from heaven are the perfect appetizer ! Take a awesome spinach artichoke dip and put it in a little wonton cup and you have a whole new recipe. You don’t need calorie laden dippers to scoop the dip, so you end up with only 60 calories per cup – you just can’t go wrong there !!

24 servings
60 calories per serving

24 won ton wrappers
14 oz. can artichoke hearts, drained and finely chopped
1 c low fat shredded mozzarella cheese
10 oz. frozen chopped spinach, thawed, and squeezed dry in a colander
1/3 c light mayo
1/3 cc grated parmesan cheese
1/4 c finely chopped red or green peppers
2 cloves garlic, minced
Pam

Preheat oven to 350 degrees. Spray mini muffin pan with Pam and place 1 wrapper in each cup with the edges extending beyond the cut. Place muffin tins on a cookie sheet so you can easily grab them from the oven. Bake 5 minutes then remove from oven. Mix all the rest of the ingredients and fill the cups then bake 15 minutes or until heated through.

Beef, Dinner, Kid Friendly

Steak with Mushroom Gravy

March 14, 2012 admin Leave a comment

This is a very satisfying and enjoyable meal. The gravy is very tasty and there are just enough noodles to really make this dish not seem too ‘dietish’. Serve with Roasted Green Beans for a great complete meal.

4 servings
344 calories per serving

2 c raw egg noodles
Pam
1 lb. sirloin steak or filet mignon cut into bite sized pieces
1 T butter
2 T thinly sliced shallots
8 oz. sliced mushrooms
1 T minced garlic
1 T low sodium soy sauce
3 T flour
1 1/2 c fat free beef broth
1/2 t pepper
1/2 t salt

Cook noodles according to package directions and keep warm. Heat a large skillet on medium high and then spray with Pam. Add steak and cook 5-8 minutes to brown all sides. Remove from pan, cover, and keep warm. Melt butter in pan and cook shallots and mushrooms 5 minutes. Add garlic and cook a minute longer. Stir in soy and then sprinkle with flour. Cook, stirring constantly, about 1 minute. Add broth a bit at a time. Add salt and pepper and bring to a boil and cook 2 minutes. Return beef to pan and cook another 2-3 minutes.

Dinner, Sides, Vegetables

Broccoli and Cheese

March 13, 2012 admin Leave a comment

A nice zesty way to serve up your broccoli !

6 servings
70 calories per serving

4 cups broccoli florets
3 T water
1/4 c Zesty Italian Dressing
1/2 c low fat mozzarella cheese

Place broccoli and water in a glass bowl and microwave 5 minutes or until somewhat tender then drain and toss with dressing and cheese. Serve immediately.

Beef, Dinner, Kid Friendly, Mexican

No Fuss Ropa Vieja (Pressure Cooker)

March 12, 2012 admin Leave a comment

Not quite authentic, but a great no fuss alternative to the awesomely delicious dish named Ropa Vieja. Serve next to rice or use as a filling in flour tortillas. This has WOW taste, great texture and is so, so satisfying.

10 servings
271 calories per serving

1 c beef broth
1/4 c sherry vinegar
2 stalks celery, thinly sliced
1 large onion, chopped
1 large green bell pepper, chopped
3 cloves garlic, minced
15 oz. can diced tomatoes, undrained
1 T ground cumin
Salt and pepper to taste
3 lb. flank steak, trimmed of fat, each steak cut into thirds
1/2 c cilantro, chopped
10 flour tortillas, heated in oven or microwave

Place beef in pot. Mix broth, vinegar, celery, onion, pepper, tomatoes and spices and pour over the beef. Cover and 1 1/2 hours on high pressure. Let naturally cool down. Place meat on a large platter and let cool 10 minutes then using 2 forks, shred it well. Place it back in the pot with the cilantro and let sit 10 minutes. Serve with tortillas.

Dessert, Kid Friendly

Chocolate Bark

March 11, 2012 admin 1 Comment

This chocolate bark is made with matzah crackers and it is just delicious – – and the prep time is only 5 minutes ! This is great to serve as a dessert when you have company. If you don’t like almonds, use any chopped nuts.

8 servings
109 calories per serving

2 1 oz. UNSALTED matzah crackers
1 4 oz. bittersweet chocolate bar chopped up into small pieces (or semisweet chocolate chip morsels)
2 T toasted chopped almonds

Place chocolate in microwave and cook on high 1 minute. Stir and cook another 30 seconds. Mix well assuring it is all melted and no chunks are left. Pour over crackers and spread with a spatula until well covered. Sprinkle with almonds and press them into the chocolate so they stick well. Let stand until hardened and then cut into 4 pieces each.

Make sure you don’t skip the ‘toasting the nuts’ portion of the recipe. It really makes a difference in their flavor and just takes a few minutes – chop your nuts and then place in a dry hot skillet. Stir and continue cooking a few minutes until toasted. You will know they are ready as they will be a little browned and you will start to smell the aroma 🙂

Chicken, Dinner

Chicken and Barley Stew

March 10, 2012 admin Leave a comment

So filling, so homey – this one comes out a bit wetter than a stew, but is not quite in the realm of a soup. It’s a great cold weather meal that really sticks with you.

4 servings
356 calories

1 c uncooked quick cooking barley
42 oz. fat-free chicken broth
1 T oil
1 3/4 c chopped onion
10 oz. frozen mixed vegetables
1 c chopped cooked chicken (Perdue Shortcuts work great here !)
Salt and pepper to taste
1/4 t thyme flakes

Place barley and broth in a large pan and bring to a boil then reduce heat and simmer 5 minutes. Heat oil in a skillet and add onion. Saute for 5 minutes then add mixed veggies and sauté another 2 minutes. Add veggies to barley mix along with chicken and spices and simmer 5 minutes.

Dinner, Kid Friendly, Pasta, Pork

Rotini with Ham

March 8, 2012 admin Leave a comment

Ham, alfredo sauce, pasta. They just go together so well. Add in some cheese and sun dried tomatos and you have a smash hit that the whole family will love.

6 servings
289 calories per serving

8 oz. rotini FiberGourmet pasta
16 oz. jar low fat Alfredo Sauce
19 oz. can asparagus spears cut into 1 inch pieces
1/2 c sun dried tomatoes (not in oil), rehydrated in warm water
1 c diced cooked ham
1 c shredded low fat cheddar cheese (or a mix of cheddar and Swiss)
Pam

Preheat oven to 350 degrees. Spray baking dish with Pam. Cook pasta according to package directions. Heat alfredo sauce then stir in pasta, asparagus,. sun dried tomatoes and ham. Stir in half the cheese and turn all into the baking dish. Cover and bake 40 minutes. Top with remaining cheese and bake another 5 minutes.

400 Calories or Less

Monthly Archives: March 2012