Spray muffin with ICBINB Spray and then spread with a little mustard. Add bacon, basil and tomato and then place on a pan in your toaster oven and heat through. Finally top with cheese and heat until it is melted.
In Italian, Puttana means whore. Pasta Puttanesca is supposedly a dish often made by these working girls who had little time to cook. Puttanesca sauce is quick to make, full of a bit of this and a bit of that, and so entirely flavorful ! The bite in puttanesca usually comes from anchovies. In this dish, instead of serving the sauce over pasta, it is used as a condiment for fish. And instead of anchovies, the slight bite comes from the mustard coating on the fish. Super good ! This is actually better a few hours later after the sauce has time for the flavors to mingle.
Tilapia Puttanesca
4 servings
178 calories per serving
4 4 oz. tilapia filets
5 t Dijon mustard
1 T oil
1/2 c chopped onions
2 cloves garlic, minced
14.5 oz. can diced tomatoes, drained
1/8 c Balsamic Vinaigrette Dressing
1/4 c black olives, chopped
1/4 c sun dried tomatoes, chopped
1/3 c chopped fresh parsley and basil
Brush mustard on fish. Heat oil in a skillet and cook fish 4 minutes per side or until done. Remove to a plate and keep warm. Add onions to skillet and brown for 6 minutes. Add garlic, tomatoes, dressing, olives, sun dried tomatoes and half of the parsley and basil. Cook 5 minutes then add the fish back to the pan and heat briefly. Serve with puttanesca over fish. Garnish with the remaining parsley and basil.
This warm potato salad adds brussel sprouts, apple and a horseradish/mustard dressing. It turns out a robust side that is a welcome change to the typical brussel sprout preparations.
Winter Salad
4 servings
151 calories per serving
½ lb. small red potatoes, quartered
10 oz. Brussel sprouts, quartered
1 red apple in ½ inch chunks
2 stalks celery, thinly sliced
3 scallions, thinly sliced
½ c apple juice
1/3 c white vinegar
2 T flour
1 T brown mustard
1 T white horseradish
1 t oil
½ t salt
Fill a large pot with water and bring to a boil and cook potatoes 5 minutes then add the sprouts and cook another 5-8 minutes or until the sprouts are firm but tender. Drain and place in a bowl with the apple, celery and scallions. In a small pan whisk the juice, vinegar, flour, mustard, horseradish, oil and salt and bring to a simmer and then cook 2 minutes on low heat. Pour over the other ingredients and toss well. Serve warm or at room temperature.
Just the perfect little spice cake with a great ginger icing to top it all off. These are sooooo tasty !
Gingerbread Cupcakes
12 servings
160 calories per serving
1 1/3 c flour
1 T ground ginger
1 t dry mustard
1 t baking soda
½ t cinnamon
¼ t salt
1/8 t ground cloves
½ c packed Splenda Brown Sugar Blend
¼ c molasses
3 T vegetable oil
2 egg whites
½ c low fat buttermilk
2 inch piece of fresh ginger (to make 2 t worth of juice)
½ c confectioner’s sugar
Pam
Preheat oven t 350 degrees. Spray a cupcake pan with Pam. On a sheet of wax paper combine flour, ginger, mustard, baking soda, cinnamon, salt and cloves. Beat brown sugar and molasses and oil and once combined add the egg whites one at a time and beat until light and fluffy, about 1 minute. Alternately fold the flour mix and the buttermilk into the sugar mix beginning and ending with the flour. Spoon into the cupcake pan and bake 20 minutes or until a tester inserted in the center comes out clean. Cool in the pan.
Grate the ginger finely and squeeze to extract 2 t of juice. Combine juice with confectioner’s sugar and spread on the top of the cupcakes. (if too dry, add a t of more of water)
The coating on the fish is so zesty and perfectly balanced that you don’t want to stop eating this. And at only 150 calories per serving, you CAN keep going ! Very satisfying with a big, bold flavor.
Louisiana White Fish
4 servings
150 calories per serving
2 t oil
2 t Dijon mustard
½ t salt
½ t cajun spice (or more depending on your tastebuds)
4 6 oz. 1 inch thick fillets of cod, tilapia or other whitefish
Pam
1 T fresh lemon juice
Preheat oven to 400 degrees. Mix oil, mustard, salt and spice and brush onto fish fillets. Line baking sheet with foil and spray with Pam. Place fish on sheet and bake 20 minutes or until fish flakes and is done. Sprinkle lemon
juice on fish and serve immediately.
This is a nice zesty baste for grilled chicken. You can use spicy mustard if you like it even zestier. And this recipe gives you enough of the sauce to really taste it 🙂
Honey Mustard Chicken
4 servings
226 calories per serving
1/3 c Dijon mustard
1/4 c honey
2 T mayonnaise
1 t A-1 steak sauce
4 boneless skinless chicken breasts
High heat Pam
Heat grill and spray with High Heat Pam. Mix mustard, honey, mayo and steak sauce. Grill chicken basting with sauce every 5 minutes or so. Cook 15-20 minutes or until done.
Pork with a great crunchy coating, plus a side salad with a surprisingly good dressing !
Pork and Greens
6 servings
342 calories per serving
1/4 c green salsa (salsa verde)
1 T yellow mustard
1/3 c low fat mayo
2 garlic cloves, minced
1.5 lb. boneless pork chops (¼ inch thick)
35 Whole Wheat Ritz Crackers, finely crushed
2 T oil, divided
7 oz. Spring Mix (or your favorite mixed leafy greens)
Mix together salsa, mustard and 1 T may0 and set aside – this is the salad dressing. Mix garlic and mayo and coat pork (put it on like you are buttering bread) then coat with the crumbs. Heat skillet and add half the oil. Cook half the chops 5 minutes per side or until done. Add the other oil and repeat with the remaining chops. Mix greens and dressing.
The addition of beans makes this salad filling and add extra fiber to your meal. This is a great summer side that hits the spot.
White Bean and Tomato Salad
4 servings
167 calories per serving
1 T white vinegar
1 T lemon juice
1 t Dijon mustard
1 drop Tabasco sauce
2 t oil
16 oz. can white beans, drained and rinsed
2 T chopped basil
1 T chopped parsley
1 scallion, chopped
1 clove garlic, minced
6 cherry tomatoes, halved
½ large red bell pepper, finely diced
Salt and pepper to taste
Combine vinegar, lemon juice, mustard and Tabasco and whisk while adding the oil. Combine beans, tomatoes, bell pepper, basil, parsley, scallions and garlic. Add the dressing and toss well to coat the cover and refrigerate ½ hour. Just before serving add salt and pepper to taste.
This one is as versatile as it gets – take any veggies, steam them, and then add the sauce ! The mustard and scallions add a nice dimension to the cheese sauce too 🙂
Veggies in Cheese Sauce
6 servings
80 calories per serving
1 lb. broccoli separated into florets
4 thin carrots peeled and cut lengthwise in half
4 oz. Velveeta cut into 1/2-inch cubes
1 T water
1 scallion, finely chopped
1 t dijon mustard
Place carrots and broccoli in a steamer basket and steam 5 minutes. Mix water and velveeta and microwave 1- 2 minutes or until well blended then add scallions and mustard. Drizzle sauce over vegetables.
