Foiled O’Brien

August 6, 2014 admin 1 Comment

Cooking the potatoes and peppers in a foil packet basically steams them and they come out a wonderful consistency and packed with flavor. Serve alongside 3 oz. of broiled steak or a 4 oz. chicken cutlet for a meal balanced with protein, veggies and that all mighty carb that keeps you feeling more full 🙂

4 servings
155 calories per serving

1 lb. red potatoes, washed and sliced thinly
2 c red bell pepper slices
2 c yellow bell pepper slices
6 T sliced shallot (regular onion will work here too)
Pam
2 cloves garlic, mashed
3 T chopped parsley
½ t onion powder
Salt and pepper to taste

Preheat oven to 375 degrees. Take 4 sheets of aluminum foil, each about 12 inches by 12 inches (about 1 inch longer and 4 inches wider than a sheet of paper) and place them on a flat surface. Spray each with a little bit of Pam. Divide the potatoes, peppers and shallots evenly among the foil sheets. Sprinkle with the minced garlic, parsley, onion powder, salt and pepper.

Create a packet out of each by folding the foil sides up to make a tent and folding the edges over 2 times – then take each side and fold (roll) over twice and seal firmly so that the packet will say sealed keeping all the steam inside.

Place packets on a baking sheet and place in oven. Bake ½ hour to 45 minutes. Open packets and transfer contents to plates. Be careful opening packets as they will be full of steam.

For more instructions folding, Reynold’s says:
For each foil packet, bring up the two sides of the foil and double fold with about 1-inch wide folds. Leave room for heat circulation inside the packet as the food cooks. Double fold each end to form the foil packet.

And the Scouts site has a nice diagram.

Salads, Sides, Summer, Vegetables

Cucumber and Radish Salad

August 2, 2014 admin 2 Comments

This is a crisp salad with the ultimate pairing of zesty dressing and feta cheese. The olives are just a bonus 🙂

7 servings
90 calories per serving

4 large cucumbers
8 radishes, thinly sliced
½ c low fat crumbled feta cheese with basil and tomato
1/3 c low fat zesty Italian dressing
1/3 c pitted kalamata olives

Peel the cucs (optional) and cut into thin slices. I like to use English cucumbers as they are basically seedless. Toss cucs with the radishes, cheese and olives and dress the salad.

Mexican, Salads, Sides, Summer

Corn and Avocado Salad

July 28, 2014 admin Leave a comment

Using just citrus means the dressing on this salad is nice and light. So even though you have higher cal avocados and corn, the salad is still a good side dish coming in at just 133 calories per serving. The avocado is what really makes this special – the creaminess blends so nicely with the corn and tomato !

4 servings
133 calories per serving

1 small 8.5 ounce can corn
2 pints grape tomatoes, halved
1 avocado, diced
1 T fresh lemon juice
1 T fresh lime juice
1 T oil
Salt and pepper to taste

Mix all ingredients. Serve alongside many different dishes to bring a little spark and flavor – This is great next to chicken, fish, sandwiches, etc.

Sides, Summer, Vegetables

Citrus Tomatoes

July 24, 2014 admin Leave a comment

What a great flavor ! The orange gives these tomatoes a great fresh flavor. Try on your favorite heirloom or farmer’s market tomatoes for a great side dish so low in calories, but so big in flavor !

2 servings
36 calories per serving

2 T fresh squeezed orange juice
1 ½ t orange zest
1 ½ t lime zest
1 T lime juice
Dash if kosher salt
Dash of Tabasco sauce
2 small tomatoes, sliced
1 t fresh chives, sliced

Mix together all except tomatoes and chives. Plate tomatoes and drizzle with dressing. Then sprinkle with chives.

Beef, Dinner, Summer, Tex Mex

Chili Rubbed Steak

July 20, 2014 admin Leave a comment

The rub on this leaves a mildly spicy coating on the meat – none of the individual flavors stands out by itself – they all mingle and create a great flavor that leaves you coming back for more.

6 servings
290 calories per serving

2 t caraway seeds
2 t cumin seeds
½ t coriander seeds
2 T tomato sauce
1 T red chili paste
1 T olive oil
3 cloves garlic, minced
1 ¾ t chili powder
2 lb. boneless beef sirloin
½ t salt
¼ t pepper

In a skillet mix the 3 seeds and cook on medium high for 3 minutes or until toasted and fragrant, being sure to stir constantly then cool completely. Using a coffee grinder, pulse seeds to a fine powder and then combine with tomato sauce, chili paste, oil, garlic and chili powder, salt and pepper. Spread the spice mix over and refrigerate 2 – 4 hours. Grill meat 20 minutes or to desired doneness. Remove from heat, tent with foil and let sit 10 minutes before slicing.

Dinner, Pork, Summer

Garlic and Lime Pork Tenderloin

July 18, 2014 admin Leave a comment

Pork just has such flavor ! And when you add garlic and lime you get a great marinade that can easily be adjusted to just your taste. I added a ton of garlic powder to mine and the tenderloin was just fantastic !

6 servings
160 calories per serving

2 ¾ lb pork tenderloins
4 cloves garlic, sliced thin
2 T grated lime peel
1 T oil
2 t lime juice
½ t honey
¼ t salt
1/8 t pepper

Heat grill. Make small slits around the tenderloins and place slices of garlic inside them. Combine all the rest of the ingredients and brush over the pork. For extra garlicky goodness, sprinkle liberally with garlic powder just before cooking. Grill the tenderloins 20-25 minutes or until no longer pink.

You can also do this in the oven if you it is wintertime or you don’t have a grill. Preheat your oven to 400 degrees and place pork on a rack inside a baking pan. Place about ½ c of water in the bottom of the pan to help keep the pork moist during the longer cooking time. Cook 45 minutes to one hour flipping and re-basting during the halfway point.

Chicken, Dinner, Summer

Chicken Sausage

July 16, 2014 admin Leave a comment

Most chicken sausages are 140 calories or so per serving making it a great low cal dinner or lunch alternative. They certainly don’t replace pork sausage, but take them for what they are and you won’t be disappointed in their spicy, sausage goodness 🙂 Try serving with Zesty Coleslaw and a small baked potato for a great meal.

1 serving
140 calories per serving (1 serving = 1 link)

Heat the grill or a frying pan and cook sausage until done throughout.

Chicken, Lunch, Sandwiches, Summer

Chicken Salad Sandwiches

July 13, 2014 admin Leave a comment

I’ve been making this chicken salad since the 80’s when a friend shared her recipe with me. Before then, I definitely was not a fan of the thought of apples and chicken together. But ever since that first bite all those years ago, I have never made traditional chicken salad again without apples ! If you’ve never tried, give it a shot !

4 servings
290 calories per serving

12 oz. cooked boneless skinless chicken breast, in small chunks (Perdue Shortcuts work great here)
1 granny smith apple, diced small
2 t lemon juice
¼ c low fat mayo
8 slices 45 calorie per slice wheat bread
Salt and pepper to taste

Mix all ingredients and let sit in refrigerator at least 1 hour so flavors combine well. Make sandwiches and enjoy !

Chicken, Dinner, Kid Friendly, Summer

Barbecue Chicken

July 11, 2014 admin 1 Comment

Summertime is time for barbecue chicken ! I like to parboil mine so that it does not get all dried out on the grill. And then I slather it with sauce 🙂

4 servings
271 calories per serving

4 skinless split breasts (5 oz. each)
4 oz. barbecue sauce

Place chicken in a large pot and cover with water. Bring to a boil and then lower heat and simmer chicken for 30 minutes to partially cook them. Remove to a plate and then place on heated grill, slather with sauce, and cook another 15 minutes or until done. Flip and rebaste with sauce several times during the grilling process.

Dessert, Kid Friendly, Summer

Buttermilk Sorbet

July 8, 2014 admin Leave a comment

This is one of those good old fashioned tasting desserts. So refreshing, so simple. This mildly tart sorbet is great served with seasonal berries.

4 servings
206 calories per serving

2 c low fat buttermilk
1/4 c sugar
1/4 c light corn syrup

3 c mix of seasonal berries (I used sliced strawberries and blueberries)

Mix buttermilk, ¼ c sugar and corn syrup and place in an ice cream maker and freeze according to manufacturer instructions. Freeze for an hour or until firm then place in serving bowls and cover with fresh berries.