Look up – up higher – see way up at the top of the page where it says “HALL OF FAME” ? Click there to get a list of Hall of Fame recipes !
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Monthly Archives: February 2010
Broccoli and Cheese Sauce
This recipe even gets the kids eating broccoli…really ! And it couldn’t be simpler to prepare.
4 servings
72 calories per serving
6 c broccoli florets
1/2 c Tostitos Reduced Fat Zesty Cheese Dip or Salsa Con Queso (or any other similar calorie brand)
Boil broccoli florets in 5 qt. pot for 6 minutes. Broccoli will be semi-crisp. If you like it VERY crisp or VERY done, then adjust boiling time accordingly. Heat dip in microwave 20-30 seconds and immediately pour over hot broccoli.
This is the steamer basket I use:
If you prefer to use frozen broccoli florets instead, just steam according to package instructions and then pour the sauce over.
One Stop Shopping
Here is a comprehensive ONE STOP SHOPPING list that has all the items I have recommended throughout all my posts. Many of these are available in your local stores, but some are specialty items.
FOOD AND DRINK:
Sugar Free Syrups – There’s no better way to make a low fat latte ! These come in all sorts of flavors from simple to sophisticated.
Pop Chips – an awesome snack coming in at only 100 calories for a nice portion bag.
FiberGourmet Pasta – anything that can give me more pasta per square calorie is OK in my book ! This stuff is amazing ! Use it anywhere you would use regular pasta, like pasta salads or macaroni and cheese. It even beats the whole wheat versions coming in at just 130 calories per 4 ounce serving !
KITCHEN GADGETS:
Citrus Zester – hands down the best citrus zester I have used – this makes nice small gratings suitable for cooking, salads, baking, etc.
Steamer Basket – Steamed veggies can be great when the right spices are added. Don’t shy away thinking ‘steamed’ means bland. For instance, try these lemony steamed green beans.
Garlic Chopper – a great invention – this takes all the effort out of mincing garlic and it is so much fresher tasting than the bottled pre-minced stuff.
Chocolate Mill – great for shaving chocolate atop desserts and lattes !
Espresso Maker – If you’re in the market for one, I highly suggest this. It makes THE BEST espresso.
Dutch Oven – every kitchen needs a Dutch oven – some recipes just do not come out the same without one. It is a very heavy duty pot that allows you to cook things slowly for hours without burning the contents. From soups to stews to sauces, this is a kitchen must have.
Grill Basket – forget kabobs – put all the ingredients in the basket and cook away. Make a great “Mexican Kabobs” recipe in a snap !
Avocado Slicer – hands down, the best way to slice an avocado in to perfect slices
Kitchen Scale – I like to take the guess work out of weighing things – this is a great tool when you are watching your weight
EXERCISE DVDS:
Here are some great ‘walking’ DVDs so you can get some exercise –
No Meat Chili (Crock Pot)
It may have no meat, but it does not skimp on the flavor. And at only 240 calories for a heaping serving, it gets my full seal of approval ! The ingredient list is long, but don’t let it fool you – this comes together very quickly.
5 servings
240 calories per serving
1 large 28 oz. can crushed tomatoes
1 15.5 oz. can diced tomatoes (with green chilies or garlic if you like)
1 small can zesty tomato sauce
3/4 c black beans
3/4 c kidney beans
1 4.25 oz. can jalapeno peppers, rinsed and diced
1 7 oz. can corn
1 1/2 c chopped onions
1 large green bell pepper, chopped
1 large red bell pepper, chopped
1 3/4 c chopped celery
1 13.25 oz. can button mushrooms (each mushroom halved)
2 T chili powder (or more !)
3 garlic cloves, minced
1 t Worcestershire sauce
1 t cumin
½ t garlic powder
½ t onion powder
¾ t oregano flakes
¾ t parsley flakes
Salt and pepper to taste
Pam
Put sauce, tomatoes, beans, corn, jalapenos, mushrooms, chili powder and cumin in crock pot. Add chili powder, Worcestershire and cumin and stir well.
Spray a skillet with Pam and bring to medium high heat. Saute bell peppers, onion, garlic and celery for 5-7 minutes to soften. Add garlic powder, onion powder, oregano, parsley and mix well. Then stir this mix into the crock with the tomato mixture. Add salt and pepper to taste. Cover and cook on low heat 4-6 hours
You could skip the step of sauting the pepper and onion mix, but I feel the texture is a whole lot better if you don’t ! If you don’t have a crock pot, you can use a regular pot on the stove, just add the onion mix to the pot with the tomatoes, bring all to a boil, and then simmer partially covered for 1-2 hours.
Chicken and Bean Quesadillas
This is one of those really filling quesadillas. Between the whole wheat wrap, the beans, chicken, AND cheese, it really makes for a great lunch. The salsa verde is a nice twist, but if you don’t like the taste, feel free to substitute regular salsa 🙂
2 servings
358 calories per serving
1 c cooked shredded or diced chicken breast (Perdue Shortcuts are a great time saver!)
1/3 c salsa verde, divided
1/2 c black beans
1/2 c kidney beans
2 9 inch whole wheat tortillas (80 calorie version)
1/2 c shredded low fat Mexican blend or cheddar cheese
Pam
Extra salsa verde for dipping (at only 10 calories for 2 tablespoons, don’t be shy !)
Combine cooked chicken and half the salsa verde in a skillet and heat through . Combine beans and the other half of the salsa, lightly mashing some of the beans with a fork. Microwave for 30 seconds to heat. Spread the bean mix over each tortilla and then the chicken mix and then sprinkle with 1/4 c cheese. Fold in half. Spray skillet with Pam and heat to medium high. Add quesadillas and cook 2-3 minutes each side or until lightly browned. Serve with additional salsa.
Spicy BBQ Beef
Spice, beef, onions, garlic, peppers – – these are a few of my FAVORITE things !
4 servings
322 calories
1 green pepper cut in strips
1 yellow pepper cut in strips
1 red pepper cut in strips
1 small onion cut in strips
1 lb. leftover lean grilled London broil, cut into thin strips
3 cloves garlic, minced
salt and pepper to taste
4 T soy sauce
1/2 c spicy BBQ sauce
Pam
Heat skillet to medium high. Remove from heat and spray with Pam. Return to heat and add onions. Cook until they are getting soft, about 5 minutes. Add up to ¼ c of very hot water if the onions get too dry and the pan needs some moisture. Add peppers and continue cooking 6 minutes. Again, add up to ¼ c very hot water if the peppers need more moisture. Transfer to a bowl and keep warm. Cook meat and garlic for a few minutes and then add the soy, salt, pepper and BBQ sauce. Heat for another minute or 2. Combine meat mix and veggie mix.
If you start with fresh London broil, just broil or grill it to desired doneness and then slice.
This dish is very filling and the first time I made it I had to keep looking back at the calorie count to make sure I did not mess up and include a regular recipe in with my new low cal recipes !
‘Who Dat?’ Superbowl Dip
This is a great party dish and I’m serving it up for Superbowl. Unlike most of the other snacks that will be around, this one is low cal and nutritious so I will try and stay on the side of the table with this instead of the KFC wings 😉
32 servings
42 calories per serving (1 serving = 2 T)
1 can refried black beans
1 T chili powder
½ r cumin
1 c light sour cream
1 c shredded light cheddar cheese
3 green onions, sliced
1/3 c sliced black olives
1 tomato, chopped
Mix the beans, chili powder and cumin and spread on the bottom of a serving bowl or pie plate. Top with a layer of sour cream. Sprinkle with cheese, onions, olives and tomato. Refrigerate until well chilled. Serve with tortilla chips.
Apple Pockets
These are great apple pockets – and they are really so simple to make; it only takes about 10 minutes of prep time and 20 minutes in the oven until you’re eating hot apple pockets !
10 servings
85 calories per serving
2 baking apples (a sweet Gala or McIntosh apple as opposed to a tart Granny Smith, etc.)
2 T sugar
1 t cinnamon
Flour
1 package (7.5 oz.) biscuit dough – 10 biscuits (in the refrigerator section of your market – I use store brand)
Preheat oven to 350 degrees. Peel and grate apples and place in a bowl (use the same type of grater you would use to grate cheddar cheese). In a small bowl combine sugar and cinnamon. Stir 3/4 of the sugar mix in with the apples. Roll each biscuit to a 5 inch circle with a rolling pin (or press with the bottom of a clean skillet or dish). You may want to flour the biscuit a little so the rolling pin or dish won’t stick to it.
Take a look at my video for quick instructions on how to do this:
Place equal portions of apple mix in each round, fold the circles over in half and pinch the edges well to seal. I actually press around the edge with a fork so it is well-sealed a little decorative. Place pockets on a baking sheet and sprinkle with the remaining cinnamon sugar. Bake 20 minutes.
Ham Sandwich
The cucumbers really make this a juicy sandwich without having to use any mustard or mayo. But if you can’t live without them, no worries, there are plenty of calories to spare in this satisfying lunch sandwich.
1 serving
240 calories per serving
2 slices 45 calories wheat bread
5 slices lean deli ham
1 slice low fat swiss cheese (70 calories)
1 slice tomato
5 very thin slices cucumber
Make a sandwich and enjoy 🙂
Pesto Chicken Salad
I make this one up the night before and let refrigerate overnight. The pesto and cheese make a rich sauce and all the flavors here just combine really well.
1 serving
288 calories per serving
1/4 c cooked FiberGourmet* pasta (regular whole wheat pasta will certainly do, it will just raise the calorie count)
1 T pesto
3 oz. diced cooked chicken (Perdue Shortcuts)
1 c halved grape tomatoes
3/4 c shredded carrots
2 T shredded parmesan
Mix all together and refrigerate a couple of hours before eating.
*FiberGourmet is this awesome pasta that has way fewer calories than even whole wheat pasta and other specialty pastas. I buy it online at Amazon and use it in soups, salads, dinner sides, mac and cheese, etc. By using it instead of other types, I can really increase the amount I can eat and that’s good because I LOVE PASTA !! 🙂
