Tag Archives: mustard

Spring Rice and Veggie Salad

August 20, 2011 admin Leave a comment

This is very different from your typical mac salad ! Instead of pasta, this recipe uses rice and adds some nice fresh Spring veggies. What a great dish to serve at your next barbecue !

8 servings
150 calories per serving

4 c cooked minute rice (white or brown) – after cooking , cool to room temperature
1 c halved grape tomatoes
1 c fresh asparagus spears (cut into 1 inch pieces), boiled 3 minutes then rinsed in cold water
3/4 cup light mayo
1 T Dijon mustard
1 T chopped parsley
Juice of one lemon
Grated zest of one lemon
Salt and pepper to taste

Mix all ingredients well and serve. (you could also chill this and then serve – but I like it best room temperature)

Kid Friendly, Lunch, Sandwiches, Turkey

Sub Sandwich

July 26, 2011 admin Leave a comment

A little of this, a little of that – all on a roll … and you get a sub sandwich. This is a great mixed meat sub that is filling and a great take a long lunch.

1 serving
394 calories per serving

1 small Club roll
1 T low fat mayonnaise
1 T mustard
½ c chopped lettuce
2 slices tomato
4 slices thin deli roast turkey (Oscar Mayer pre-packaged meats are great)
4 thin slices deli ham (Oscar Mayer pre-packaged meats are great)
1 slices low fat swiss cheese

Mix mustard and mayo and spread on the inside of both sides of the roll. Place all meats and cheese on roll and top with lettuce and tomato.

Dinner, Lunch, Pasta, Sides

Low Fat Mac Salad

July 1, 2011 admin Leave a comment

When you add in a lot of veggies to bulk up mac salad, you can really bring down the calorie count and this one is so creamy !

16 servings
121 calories per serving

8 oz. multi grain pasta, uncooked
3 c small broccoli florets
1 red or green pepper, chopped
1 c low fat mayo (I like using the olive oil one!)
1/4 c low fat sour cream
2 T Dijon mustard
1 T red vinegar
Salt and pepper to taste
2 hard boiled eggs, chopped

Cook pasta according to package instructions and add the veggies into the water during the last 2 minutes of cooking time. Rinse with cold water to stop the cooking process and then drain well. Add mayo, sour cream, vinegar, salt and pepper, and mustard and stir well then add eggs. Chill at least 3 hours so the flavors mingle.

Chicken, Dinner

Arugula and Chicken Sausage

May 10, 2011 admin Leave a comment

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.

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.

Lunch, Pork, Sandwiches

Ham and Swiss with Tangy Sauce

April 28, 2011 admin Leave a comment

Rich, buttery, zesty, tangy – this one is a real treat for your mouth !

1 serving
355 calories per serving

1 small club roll
8 slices thin deli sliced lean ham (Oscar Mayer pre-packaged meats are great)
1 slice low fat swiss cheese
1 t butter
1 T sliced scallions
1/8 t pepper
1 t Dijon mustard
1 t horseradish

Heat oven to 350 degrees. Mix butter, mustard, pepper, horseradish and scallions. Brush butter mix onto the insides of both sides of the roll. Add ham and cheese to roll. Wrap in foil and bake 15 minutes.

Chicken, Lunch, Sandwiches

Grilled Chicken Sandwich

January 24, 2011 admin Leave a comment

The mustard and Cajun flavoring give this sandwich a nice zing. It would taste just as good served cold, but grilled is good too !

1 serving
250 calories per serving

2 slices 45 calorie whole wheat bread
1 tsp. dijon mustard
6 slices shaved deli chicken breast, Cajun flavored
2 slices tomato
1 slice Fat Free Kraft Singles Cheese
ICBINB
Pam

Make sandwiches. Spray skillet with Pam and heat. Spray outside of each slice of bread with 5 spritzes of ICBINB Spray. Grill 3 minutes each side.

Fish, Lunch, Sandwiches

Tuna Nicoise Sandwich

December 27, 2010 admin Leave a comment

There are a lot of textures and flavors here and that is what makes this such an interesting sandwich. It’s a nice spin on a classic tuna nicoise plate.

1 serving
300 calories per serving

1 Arnold sandwich thin roll (only 100 calories !)
4 oz. tuna fish
1 t mustard
1 T black olives, sliced
½ c arugula
½ tomato, sliced
1 T hummus
½ hard boiled egg, sliced
Salt and pepper to taste

Drain tuna. Spread hummus on bottom bun and spread mustard on top bun and build sandwich up in this order – – tuna, olives, tomato, arugula, egg, salt and pepper.

Dinner, Sides

Quick Baked Beans

October 13, 2010 admin Leave a comment

Great to serve next to a no fat hot dog (which is only 145 calories on a bun!). This is a great side dish full of fiber and full of rich flavor.

4 servings
235 calories per serving

16 oz. can of pork and beans
15 oz. can of red kidney beans, drained and rinsed
¼ c ketchup
2 T brown sugar
1 T cooked bacon crumbles
Dash of Smoke Flavoring (optional)
2 t dried minced onion
2 t spicy brown mustard

Combine all and cook on low heat 15 minutes so flavors mingle.

Dinner, MUFAs, Pork, Salads, Summer

Grilled Pork Salad

September 22, 2010 admin Leave a comment

This tasted equally as good all nestled inside a wrap for easy portability…what a great brown bag lunch !

4 servings
400 calories per serving

¼ c oil
2 T lime juice
1 T Dijon mustard
½ t salt
1 lb. pork tenderloin
Raspberry Vinaigrette
3 bunches watercress torn into pieces
1 small peach, cut into ½ inch pieces
½ c raspberries

Mix oil, lime, mustard, and salt in a zip loc bag and add pork. Mix up and refrigerate in the sealed bag at least 1 hour. Heat grill and cook pork 10 minutes each side or until done. Cut diagonally into ¼ inch slices and set ½ of it aside for another meal. Arrange meat on watercress pieces and drizzle with vinaigrette then garnish with fruit.

Vinaigrette
¼ c oil
2 T raspberry vinegar
1 t honey
½ t salt
½ t ground mustard

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Dinner, Pork

Pork Filets

September 8, 2010 admin Leave a comment

What a great pork recipe ! Any time you serve a sauce with something, it just makes it so much more special. And this sauce is special unto itself ! It is very flavorful with just the right amount of tang from the mustard and Worcestershire. Put the 2 together and you get a meal fit for a king !

2 servings
255 calories per serving

Pork:
8 oz. pork tenderloin
1/8 t kosher salt
1/8 t pepper
2 t oil

Sauce:
2 T minced shallots
¼ c white cooking wine
½ c chicken broth
1 t Worcestershire sauce
1 t Dijon mustard
1 t lemon juice
1 T fresh parsley, chopped
1 t butter
1/8 t kosher salt
Tabasco sauce to taste

Cut pork loin into 4 thick pieces and season with salt and pepper. Heat oil in skillet until browned, about 6 minutes per side. Also sear the edges cooking the pork for a total of 16 minutes or until done throughout. Remove pork and keep warm. Saute shallots in same skillet 2 minutes. Add wine and simmer until reduced by half. Stir in broth, Worcestershire, Dijon and lemon juice and simmer 5 minutes. Remove from heat and whisk in parsley, butter and Tabasco. Drizzle sauce over filets.