Category Archives: Dinner

New Beef Bourguignon

February 14, 2010 admin Leave a comment

Don’t tell Julia child that we are not using her recipe ! This is a time consuming recipe, but it is great for special occasions – it’s not just everyday that you get Beef Bourguignon 🙂

6 servings
344 calories per serving

2 1/2 t oil, divided
1 1/2 lb. lean beef stew meat
2 c sliced onions
2 c sliced carrots
1 c diced green bell pepper
1 can diced tomatoes, undrained
12 oz whole mushrooms, quartered
1 14 oz. can beef broth
1 1/2 c red wine (a Burgundy or Beaujolais is recommended)
2 garlic cloves, minced
2 T tomato paste
1 bay leaf
1/2 t salt
1/4 t pepper
3 T flour
2 T butter, softened

To caramelize onions, heat a skillet on medium high heat and add 1 t oil than add onion slices and cook on medium high heat for 7 minutes, stirring frequently. Add a bit if salt and pepper and then reduce heat to low, cover, and cook 15 minutes, again, stirring frequently. You want the onions to become a nice golden color, but remain very moist. If they start to dry out in the first 7 minutes, reduce the heat a little. If they start to dry out during the covered cooking period, add a tablespoon or more of hot water and mix well.

Heat oil in a large Dutch oven* to medium high heat. Blot meat on paper towels – it will brown much better the drier it is. Add beef and cook until brown. Remove from pot and set aside. Add carrot, mushrooms and green pepper to pot. Cook 4 minutes then add onions and cook another 2 minutes and then return beef to pot. Add tomatoes, broth, wine, garlic, tomato paste, bay, salt and pepper to pot. Mix well and cover and bring to a simmer and cook on low for 2 hours. Discard bay leaf. Combine flour and butter and mix well until it becomes all incorporated into a paste. Spoon 1/2 c of pan juices into the flour and whisk until very smooth. Then add back to pan and stir. Serve immediately.

*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. I don’t think you need a really pricey one (some come in at over $330 ! yeeks !) as I have an $80 version that has been treating me good for years and years.

Cajun, Chicken, Dinner

Bayou Chicken

February 14, 2010 admin Leave a comment

Simply Louisiana – that is the best way to describe this dish. If you don’t like okra, skip it – maybe add some green bell peppers instead. But if you want it authentic, be sure to add in the okra.

4 servings
234 calories per serving

2 T flour
1 1/4 t Cajun seasoning
3/4 lb. chicken tenders
2 t canola oil
1 1/2 c corn
1 1/2 c frozen okra, thawed
2 plum tomatoes, chopped
2 cloves garlic, minced
1/2 c fat free half and half
1/4 t salt
Pepper
3 scallions, sliced

Combine flour and 1/2 t Cajun seasoning in a zip loc bag and drop in the chicken. Seal the bag and shake well to coat all the chicken pieces. Heat 1 1/2 t oil in a skillet on medium high heat. Add the chicken and cook about 3 minutes per side or until lightly browned. Remove from the pan and set aside. Add the rest of the oil to the pan and then add the corn, okra, tomato and garlic and cook 3-4 minutes. Add the half and half and the rest of the Cajun seasoning and simmer 1-2 minutes longer. Return the chicken to the pan and heat through. Sprinkle with scallions just before serving.

Dinner, Mexican, Sandwiches

Black Bean Burgers

February 12, 2010 admin 2 Comments

These are not are not a replacement for burgers – if you think of it that way, you are going to be disappointed. Take these for what they are – an amazing savory, tasty pressed veggie patty that is only 120 calories. Topped with avocado and salsa, and placed on a bun, it makes a great meal.

4 servings
380 calories per serving

4 Morningstar black bean burgers
4 Arnold Thins 100 calorie flat buns
1 avocado, sliced (or 3 T Wholly Guacamole per burger)
1 c salsa

Cook black bean burgers according to package instructions. Place on buns and top with 1/4 the sliced avocado and 1/4 c salsa. Although not shown on the package, I often heat the oven to 375 degrees and place the burgers on a baking sheet sprayed with Pam and then cook for 15 minutes – they come out perfect !

Dinner, Kid Friendly, Sides

New Potatoes

February 11, 2010 admin Leave a comment

Sometimes just plain simple potatoes is what hits the spot. Here is a little twist without deviating from the theme too much 🙂

4 servings
134 calories per serving

16 oz. new potatoes, washed
2 T canola oil
½ t kosher salt
¼ t fresh ground pepper
Pam

Place potatoes in a zip loc bag and use a rolling pin to smash them quite a bit cracking their skin. Spray a skillet with Pam and then add oil and heat on medium high heat before adding potatoes. Partially cover skillet and cook potatoes 20 minutes or until browned all over. Add salt and pepper.

Dinner, Mediterranean, Sides

Couscous with Carrots

February 10, 2010 admin Leave a comment

The carrots and fresh parsley really freshen up an otherwise boring carb. Feel free to add more or alternate fresh herbs for a new flavor.

4 servings
175 calories per serving

1 c couscous
1 carrot, shredded
1/2 c parsley, chopped
1 t oil
Salt and pepper to taste

Bring 1 1/2 c water and the oil to boil. Add couscous and carrot. Shut off heat, stir well, cover pan and set aside for 5 minutes. Stir in parsley. Season with salt and pepper.

Dinner, Pork

Pork Tenderloin with Coffee Marinade

February 9, 2010 admin 1 Comment

Adding coffee to meat marinades gives them a special depth of flavor. This one is especially tasty !

4 servings
163 calories per serving

1 1/2 c cool strong brewed coffee
5 T molasses
3 garlic cloves, minced
1 t salt
1 jalapeno, minced
1/4 t black pepper
1 lb. pork tenderloin
Pam

Combine first 6 ingredients in a zip loc and add pork to marinate it in the refrigerator for 8 hours to over night. Heat grill and place pork on rack coated with Pam. Grill 15-20 minutes or until done. Let sit 5 minutes and then slice thinly. If it is not grilling season, heat oven to 350 degrees and cook pork 50 minutes or until desired doneness.

Dinner, Vegetables

Broccoli and Cheese Sauce

February 9, 2010 admin Leave a comment

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.

Crock pot, Dinner

No Meat Chili (Crock Pot)

February 8, 2010 admin Leave a comment

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.

Beef, Dinner

Spicy BBQ Beef

February 8, 2010 admin Leave a comment

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 !

Dinner, Kid Friendly, Pork

Baked Ham

February 4, 2010 admin Leave a comment

Lean ham is a great ‘diet’ meal – it is relatively low in calories and definitely does not feel like you are eating diet food ! And the precooked, boneless ones available at the food store are a snap to make.

8 servings
188 calories per serving

2 lb. boneless precooked ham

Place ham in an oven safe dish with a little water. Tent with foil and place in a preheated 325 degree oven. Bake 30-45 minutes or until hot throughout. Let stand 5 minutes and then slice into thin slices. Serve with creamy horseradish sauce.