The natural ‘sugariness’ of the corn and the addition of a little bit of sugar make this a very sweet dish. It was just great served next to a mild flavored broiled pork chop. If you prefer less sweet, just leave out the sugar and this will still turn out a great side dish !
Corn and Broccoli
6 servings
133 calories per serving
15 oz. can creamed corn
½ c Egg Beaters
2 t sugar
2 T flour
1 t salt
½ c shredded low fat cheddar cheese
10 oz. package frozen broccoli, thawed and drained
Preheat oven to 350 degrees. Combine corn, eggs, sugar, flour and salt and then fold in cheese and broccoli and place in a baking dish and bake 1 hour.
Another great dish where your veggies and your starch are all together in one place. This whips up quickly and is a great side to chicken and fish dishes.
6 servings
226 calories per serving
2 c hot cooked rice
¾ c shredded low fat cheddar cheese
½ c egg beaters
¾ t garlic salt
10 oz. package frozen broccoli florets, thawed
4 oz. chopped mushrooms
½ c chopped green bell pepper
½ medium onion, chopped
1 c egg beaters
½ c skim milk
½ t onion salt
½ t pepper
½ t salt
4 oz. shredded low fat cheddar cheese
Pam
Preheat oven to 375 degrees. Combine the first 4 ingredients and press into the bottom of a 2 quart baking dish sprayed with Pam. Steam the broccoli, mushrooms, bell pepper and onion for 5 minutes. Mix egg, milk, onion salt and pepper and stir into the veggies and pour it all over the rice crust. Sprinkle with cheese and bake 25-30 minutes or until a knife inserted comes out clean.
Take regular old store bought pierogi and turn them into a meal fit for a king ! The cheese sauce on top of these is out of this world good when mixed with the potato and cheese pierogi filling.
Baked Pierogi
4 servings
281 calories per serving
1 16 oz. package or frozen pierogies
Pam
2 lean bacon slices, chopped
2 cloves garlic, minced
3 oz. low fat cream cheese
½ c chicken broth
½ c shredded low fat cheddar cheese
¼ c sliced scallions
Salt and pepper to taste
Preheat oven to 400 degrees. Place pierogies in a bowl and cover with hot water to defrost. Drain well. Spray 9×13 pan with Pam and add pierogies. Heat a skillet and cook the bacon the remove and set aside (crumble it when it is cool enough). Add garlic to pan and sauté 30 seconds then add cream cheese and cook 1 minute. Whisk in broth and then pour over the pierogies. Add the cheese on top and bake 20 minutes or until heated. When done, sprinkle with bacon, scallions, salt and pepper.
Make this casserole and watch it disappear ! The is good old all American food and it feeds a crowd !
Beef and Broccoli Casserole
8 servings
351 calories per serving
24 oz. broccoli, cut into small florets (about 6 cups)
2 T oil
1 1/2 pounds extra lean ground beef
1 large onion, chopped
2 T Worcestershire sauce
1 t garlic powder
1 t onion powder
Salt and pepper to taste
4 c skim milk
1/3 c cornstarch
2 c shredded low fat sharp Cheddar cheese
1/4 teaspoon ground turmeric
4 c frozen hash browns or precooked shredded potatoes
1 large egg, lightly beaten
1/2 t pepper
Pam
1/4 t paprika
Preheat oven to 450 degrees. Mix broccoli florets with 1 T oil and toss to coat them lay on a baking sheet and cook 15 minutes, stirring once halfway through. Heat 1 T oil in a skillet and add onion and sauté 3 minutes then add beef and cook 10 minutes or until beef is browned. Be sure to break up the clumps of beef as it cooks. Add Worchestershire, garlic powder, onion powder, salt and pepper and spoon into a 9×13 baking dish then top with the broccoli.
Whikh milk and starch and bring to a boil on medium high heat. Cook until bubbly and thick, about 8 minutes. Remove from heat and add in cheese, salt and turmeric. Pour over the beef and broccoli.
Mix potatoes, egg, salt and pepper and spoon over casserole. Spray the top with a bit of Pam so it will brown nicely and bake 45 minutes or until brown. Sprinkle with paprika and serve.
This couldn’t be easier and it turns out a great healthy meal that the whole family will enjoy. I love one dish meals ! If you don’t have leftover ham on hand, try using Canadian bacon.
Ham, Broccoli and Rice
4 servings
290 calories per serving
2 t margarine
½ c chopped onion
4.3 oz. package of long grain and wild rice mix
1 2/3 c water
2 c frozen broccoli florets
1 ½ c diced cooked ham
1 cup shredded low fat cheddar cheese
Melt margarine in a skillet on medium heat and cook onion and rice from the mix for 2-3 minutes them pour in water and seasoning packet and bring to a boil. Reduce heat to medium low, cover and cook 10 minutes then lay broccoli and ham over the rice and bring back to a boil before lowering heat to medium low. Then cover and cook another 10-15 minutes or until rice is tender. Uncover and add cheese to top – let simmer 5 minutes to melt cheese. Serve immediately.
These are FABULOUS ! Serve as a breakfast muffin, for brunch, for lunch, or even as a dinner side. They are quite versatile – add or remove spices to make these taste just how you like them 🙂
Savory Breakfast Muffins
12 servings
190 calories per serving
6 slices thin bacon, chopped (I use the precooked version and totally skip the frying step)
10 cloves roasted garlic, chopped finely (don’t substitute raw garlic)
3 eggs
3/4 cup buttermilk Bisquick
1 1/2 T chopped parsley
2 c shredded low fat mild cheddar cheese
Salt and Pepper to taste
Pam
Preheat oven to 350 degrees. Spray muffin pans with Pam. Fry bacon and remove to a plate with a slotted spoon. Beat eggs and stir in Bisquick, parsley, cheese, bacon, salt, pepper and garlic and spoon into muffin tins. Bake 10-15 minutes or until lightly brown. Cool before removing from pan.
What a great way to serve broccoli ! Just a little bit of crunch from the topping, creaminess from the soup and cheese – – all over a great broccoli dish full of vitamins and fiber.
Broccoli Casserole with Cheese
7 servings
81 calories per serving
2 10 oz. packages frozen chopped broccoli, thawed and drained
1 can low fat cream of mushroom soup
2 t lemon juice
½ c crushed seasoned stuffing
1 T low fat margarine, melted
¼ c shredded low fat cheddar cheese
Pam
Preheat oven to 350 degrees. Put broccoli in an 8 inch square baking dish sprayed with Pam. Mix soup and juice and pour over the broccoli then mix stuffing crumbs and margarine and sprinkle over the casserole. Cover and bake 30 minutes then uncover, sprinkle with cheese, and bake 5 minutes or until cheese is melted.
Nutritious, full of fiber, satisfying, filling, extremely portable – this is a great lunch salad.
Black Bean and Corn Salad
4 servings
350 calories per serving
1 c frozen corn
½ c French dressing
2 t chopped chipotle chiles in adobo sauce
4 c chopped romaine lettuce
2 c grape tomatoes, halved
¼ c sliced green onions
15 oz. can black beans, drained and rinsed
½ c shredded low fat cheddar cheese
1 c coarsely chopped blue tortilla chips
¼ c chopped cilantro
Cook corn according to package directions then drain and rinse with cold water to stop the cooking process. Combine dressing with chipotle chilies. Combine corn, lettuce, tomatoes, onions, beans and cheese then add dressing and mix well. Garnish with chips and cilantro.
This is a great lunch, or when cut into smaller portions, appetizer or lunch. It is very similar to a Stromboli that you would find in most of your local pizzerias. You can easily change this up and use turkey pepperoni or smoked turkey for the meat, shredded mozzarella or some ricotta for the cheese – it’s very versatile and a definite family favorite.
Ham and Cheddar Loaf
6 servings
346 calories per serving
1 lb. prepared pizza dough, thawed
9 oz. deli shaved smoked ham or Canadian bacon
1 c low fat shredded cheddar cheese
¼ c Miracle Whip
¼ c Egg Beaters
1 T grated parmesan cheese
Pam
Heat oven to 350 degrees. Flatten dough on a floured surface and roll out into a 12×8 rectangle then put ham on it leaving a ½ inch border then mix cheese with Miracle Whip and spread that over the ham. Fold lengthwise into thirds (fold over twice) and pinch the seams to seal it then place on a baking sheet sprayed with Pam. Cut a few slits in the top to let out steam, brush with the Egg Beaters and sprinkle with parmesan then bake 35 minutes or until golden. Let sit 10 minutes before serving.
This goes together in no time and you can grab a shower while it bakes. This is a great weekend breakfast and is a perfect dish to serve breakfast to lots of people with ease.
Breakfast Bake
6 servings
219 calories per serving
1 ½ c Egg Beaters
½ c skim milk
3 ½ c frozen O’Brien hash brown potatoes
1 1/3 c shredded low fat cheddar cheese, divided
4 T crumbled cooked bacon
½ t salt
¼ t pepper
¼ t garlic powder
½ t onion powder
¼ t chili powder
4 green onions, chopped
Pam
Preheat oven to 350 degrees. Whish egg and milk and stir in potatoes, 1 c cheese, 2 T bacon and spices. Pour into a 8 inch square baking dish sprayed with Pam. Bake 45-50 minute or until a knife comes out clean then sprinkle with the rest of the bacon and cheese and cook 3-5 minutes longer to melted the cheese. Garnish with green onions.
