Fish in Red Pepper Sauce

April 19, 2010 admin Leave a comment

The color was so vibrant and the sauce so flavorful that this did not seem light and forgettable like many fish dishes are – – instead, this was mmm mmmm good and the red pepper sauce was just perfect.

4 servings
197 calories per serving

1 lb. cod fillets
¼ c flour
¼ c low fat zesty Italian dressing
½ c onions
2 oz. low fat cream cheese
¼ c roasted red peppers
¼ c chicken broth
1 clove garlic, peeled
2 T chopped cilantro

Coat fish with flour. Heat dressing in skillet on medium high and add fish and cook 5-7 on each side or until done. Place cream cheese, onions, peppers, broth and garlic in a blender and blend until smooth then spoon into a pan and bring to a boil on medium high heat then lower and simmer 5 minutes. Place fish on platter and top with sauce and sprinkle with cilantro.

Dessert, Kid Friendly

Strawberry Brownie Cake

April 19, 2010 admin Leave a comment

Since you start with brownie mix, this one couldn’t be easier. And the results are quite elegant, quite decadent and very chocolatey Make this one the next time you have guests over and you can have a full portion of dessert for under 400 calories !

8 servings
350 calories per serving

Brownie:
15.8 oz. package of fudge brownie mix
¼ c water
2 T oil
1 egg
Pam

Filling:
8 oz. Cool Whip Free
2 pints fresh strawberries, sliced

Heat oven to 350 degrees. Line 2 nine inch round (you could use square as well) cake pans with foil and spray with Pam. Be sure to start at one side and press the foil down into the crease before moving around – if you try to do it all at once, the foil invariably rips. Combine brownie ingredients and mix well with a spoon and pour into the 2 pans and spread out so the whole pan is covered then bake 18-20 minutes or until toothpick in center comes out clean. Cool the pans 20 minutes and then lift out foil and then cool cakes 1 hour longer. Place one brownie top side down on plate and spread with ½ the Cool Whip and lay on ½ the strawberry slices. Place the second brownie on top, top side up and spread with the rest of the Cool Whip and the rest of the strawberries. Placing the first one down with the top toward the plate means the 2 layers where the cakes meet are both nice and flat and this way you don’t get one sliding off the other 🙂

Salads, Sides, Vegetables

Broccoli Salad

April 18, 2010 admin 2 Comments

Pre cooking the broccoli and cauliflower change this up nicely from your typical salad where the veggies are served raw. With the dressing, this tasted much like a mild giardiniera.

4 servings
49 calories per serving

¾ c broccoli florets
¾ c cauliflower florets
½ c celery slices
1 small red bell pepper, chopped
1 T oil
3 T white vinegar
¼ t salt
¼ t pepper
1/8 t garlic powder
1/8 t onion powder

Place broccoli and cauliflower in a dish with ¼ c water, cover with plastic wrap and microwave 4 minutes to soften a bit. Drain and add the pepper and celery. Mix the dressing and pour over the veggies and chill an hour or more to mix flavors.

Breakfast, Kid Friendly

Apple Raisin Pancakes

April 18, 2010 admin Leave a comment

Just a few additions and you have guest worthy pancakes instead of the regular old fare. Apples, raisins and cinnamon just mix so well and these pancakes were just great on a Sunday morning !

8 servings (2 pancakes each)
268 calories per serving

2 c flour
2 T sugar
1 T baking powder
2 t cinnamon
1 ¾ c skim milk
2/3 c Egg Beaters
5 T margarine, melted and divided
¾ c chopped apple
¾ c raisins

Combine flour, sugar, baking powder and cinnamon. In another bowl mix milk, eggs and 4 T margarine and then stir into the dry ingredients just until mixed. Stir in the apples and raisins. Brush a griddle with margarine and heat to medium high. Spoon ¼ c batter per pancake and cook in batches.

Dinner, Lunch, Mexican

Black Bean Pies

April 17, 2010 admin Leave a comment

Though the Morningstar Farms black bean patties are MIGHTY GOOD, these were also good and if you’re just in the mood to do it from scratch, this is a great recipe !

4 servings
194 calories per serving

Pam
3 t oil
½ onion, chopped finely
½ green pepper, chopped finely
2 large garlic cloves, minced
1 T honey
1 T cider vinegar
½ t chili powder
½ t cumin
¼ t red pepper flakes
15 oz. can black beans, drained and rinsed
¼ c breadcrumbs
2 T flour
4 T low fat sour cream
2 T cilantro, chopped

Spray skillet with Pam. Heat 2 t oil on medium high and sauté onion, pepper and garlic 4 minutes or until golden then add honey, cider, chili, cumin and red pepper and mix well. Add beans and breadcrumbs to the pan and reduce the heat to medium and cook 10 minutes stirring frequently. Remove pan from heat and mash bean mixture with a potato masher until it is the consistency of a thick puree, and then shape mix into 4 patties (like a hamburger). Spread flour on a platter and coat patties on both sides. Spray same skillet with Pam and ad 1 t oil. Saute patties until light browned turning once. Serve each with sour cream and cilantro.

Beef, Kid Friendly, Sandwiches, Summer

Cheeseburgers

April 15, 2010 admin 1 Comment

Coming to the end of Retread Week – here is another family favorite that is not off bounds just because you are on a 400 calorie meal plan !!

There’s nothing like a burger – when you want one, you want one, and nothing else will do. Instead of heading out for fast food, throw these together. Even the kids will love them !!

4 servings
357 calories per serving

1 lb 96% lean ground beef
4 Kraft FF singles
4 whole wheat buns, toasted
4 lettuce leaves
4 onion slices
4 tomato slices
Ketchup and mustard
Pam

Shape meat into patties and place in hot skillet that has been sprayed with pam. Cook 5 min per side or until desired doneness. Or grill the burgers outside on the grill. Top with cheese right when they are done cooking. Serve on a toasted bun with all the condiments and additions.

Eating Out, Lunch, Sandwiches

Blimpie Sandwiches

April 15, 2010 admin Leave a comment

On the quest for more lunch fare that does not need to be prepared, I took a look at the nutritional information for Blimpe. I was so surprised to see so many sandwiches under 400 calories.

Even more surprising was the fact that my favorite comes in at only 420 calories – a 6 inch Blimpie Best on Whole Wheat. So if I have a light breakfast, I can fit this in and not even feel guilty about the extra 20 calories 🙂

Here’s a ham with tomato, lettuce and onion – just under 400 calories !

Dinner, Lunch, Salads, Sides, Summer, Vegetables

Zesty Coleslaw

April 15, 2010 admin 2 Comments

The mustard in the slaw is a nice unexpected flavor – it was not too much, just enough to be interesting without overpowering the dish. How can you beat coleslaw – only 45 calories per serving !

8 servings
45 calories per serving

8 c coarsely shredded cabbage
1 large carrot, grated
½ c fat free mayo
2 T white vinegar
2 T pineapple juice
3 T spicy brown mustard
1 ½ T sugar
1/8 t pepper
¼ t salt

Combine cabbage and carrot. In another bowl combine all the rest of the ingredients and then pour over the cabbage and toss well. Chill in the refrigerator.

Kid Friendly, Lunch

Lunch Platter

April 14, 2010 admin Leave a comment

Another favorite chosen for RETREAD week – I love a platter of stuff 🙂

Sometimes I just don’t want a prepared meal – I want to pick like I am eating appetizers at a party. This dish is also a great snack if you have the calories left from eating a lighter lunch and dinner that day. Add more veggies (carrots, radishes, cucs) to make it larger without adding many more calories.

1 serving
330 calories per serving

15 slices turkey pepperoni
15 Triscuits Thin Crisps crackers
1 Babybel cheese
10 green pimento stuffed olives
Celery Sticks

Salads, Sides

Salad with Warm Brie Dressing

April 14, 2010 admin Leave a comment

The brie gives a nice flavor and texture to the dressing – nothing with brie can ever be bad ! 😉

4 servings
75 calories

2 heads Boston or Green Leaf lettuce, torn into small pieces
1 oz. brie or brie spread
½ c fat free Italian dressing (or any other vinegar based fat free dressing)

Place lettuce on individual plates. Cube the cheese. Microwave dressing 30 seconds or until thoroughly heated, then stir in cheese until melted and pour over lettuce.

400 Calories or Less

Monthly Archives: April 2010