Just adding a bit of tomato and parsley makes brown rice so much more interesting. And the Worcestershire really adds a nice zing !
4 servings
127 calories per serving
2 c brown rice, cooked
1 c finely diced tomatoes (I use canned ones here)
1 T Worcestershire sauce
1 T finely chopped parsley
Salt and pepper to taste
1/4 t garlic powder
Combine all and serve warm.
Most don’t think to use zucchini in its raw state – but it is marvelously crunchy and mellow and a great addition to salads. This salad is mainly zucchini and it’s really tasty.
5 servings
117 calories per serving
1 garlic clove, minced
2 T red vinegar
1 T fresh chopped parsley
1/4 t salt
1/4 t black pepper
1/4 c oil
2 1/4 c thinly sliced zucchini
1 1/2 c grape tomatoes, halved
1 T fresh chopped basil
Combine garlic, vinegar, parsley, salt and pepper. Add oil and whisk well. Add zucchini and tomatoes and toss gently. Sprinkle with basil just before serving.
Mushrooms are so low cal – and so delicious ! When you have an extra 50 calories left over in a meal and you want to fill it up with something savory, why not pan fry some Portobello mushroom caps ! It is simple to do and you can easily change up the flavor by substituting different dry and fresh herbs and spices.
4 servings
36 calories per serving
4 Portobello mushroom caps (4-5 oz. each)
Pam
Salt and pepper to taste
Onion powder
Garlic powder
Worcestershire sauce
Fresh parsley chopped (for garnish)
Heat a skillet to medium high heat and spray with Pam. Place mushroom caps in pan underside facing down. Sprinkle with salt, pepper, onion powder and garlic powder and ½ t of Worcestershire. Cook for 3-4 minutes. Flip and re-season the same way and continue cooking another 3-4 minutes. Remove from heat, sprinkle with parsley and serve.
Another day. Another meatloaf 🙂 There are so many variations and I just have to try them all 🙂 So far my favorite is still Good and Healthy Meatloaf. But this one works too – it does not look so full of veggies, so it might do better with kids 🙂
6 servings
265 calories per serving
8 oz. assorted mushrooms (or all button mushrooms is fine too)
1 T oil
1 t garlic clove, minced
½ c parsley, chopped
½ c pureed diced tomatoes (canned)
8 oz. lean ground beef
8 oz. ground pork
1 c quick oats
½ medium onion
¼ c Egg Beaters
1 T Worcestershire sauce
1 t kosher salt
½ c ketchup
Pam
Preheat oven to 350 degrees and coat a baking dish with Pam. In a food processor, pulse the onion until minced and then add the mushrooms and process until minced and then sauté them in a hot pan with the oil about 5 minutes. If they remain wet, drain the liquid out of the pan. Add garlic, parsley and tomatoes and then set aside.
Mix meats, oats, egg, Worcestershire, and salt into the mushroom mix. Shape into a loaf and set in baking dish or a loaf pan. Spread ketchup over the top and bake an hour or until done. Let rest 5-10 minutes before slicing.
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.
Super savory and very easy to make. The topping has such a burst of lemony flavor that you don’t want to stop eating !
4 servings
208 calories per serving
1 T oil
Pam
4 boneless pork chops (3 ounces each)
1/2 onion, sliced
Salt and pepper to taste
3 cloves garlic, minced
1/2 c hot water
4 T parsley, chopped
Zest of 1 lemon
Juice of one half lemon
Heat oil and Pam in skillet on medium high heat. Saute the onion for 3-4 minutes. Salt and pepper both sides of the pork chops and then add to pan. Cook 3 minutes. Turn meat over and add garlic and continue cooking another 3 minutes. Add water. Reduce heat to medium low, cover and cook 10 minutes.
Uncover and cook 5 more minutes. Remove chops to a plate and keep warm. Add parsley and lemon zest to pan. Cook down for about 2 minutes on high. Squeeze in lemon juice and cook down 30 seconds more. Spoon this mix over the chops and serve immediately.
I’m not a huge fan of plain salads. But when you add lots of fiber (chickpeas) and cheese, then they become special and they do fill you up. This one has both and has a great citrus dressing. Add a few squirts of fresh lime of orange juice to give it even more citrusy taste.
4 servings
178 calories per serving
1 15oz. can chickpeas, drained
2 scallions, sliced
1/2 c grape tomatoes, halved
3 T fresh parsley, chopped
3 C bagged salad mix (I like to use a mix or organic greens or mesclun mix)
2 oz. low fat feta cheese
1 t lemon zest
2 T lemon juice
1 t oil
1 garlic clove, minced
1/4 t salt
Mix zest, juice, oil, garlic and salt. Add chickpeas, tomatoes, scallions, parsley and salad and toss well to coat. Sprinkle with feta and serve.
This is a great low calorie side to any lunch or dinner. In the summer, I substitute heirloom tomatoes from the local farmer’s market. Regular cucumber can be used, but English cucumbers have many less seeds and I find them more enjoyable. I often substitute fresh herbs if I have them around (parsley, basil, dill, chives, etc.)
4 servings
38 calories per serving
1 English cucumber, peeled, halved lengthwise and cut in thin slices
1 pint grape tomatoes, cut in half
Salt and pepper to taste
½ t oregano flakes
½ t basil flakes
¼ t red pepper flakes
4 T vinegar
Place all in a bowl and mix well. Refrigerate at least 2 hours to let flavors mix.
