This just has ‘summer’ written all over it. Use garden fresh or farmer’s market fresh veggies for the best flavors 🙂
90 calories per serving
1 lb. green beans, trimmed and cut into pieces
2 lb. beefsteak tomatoes, seeded and cut into ½ inch wedges
5 T balsamic vinegar
3 t minced garlic clove
½ t Kosher salt
½ t pepper
1 anchovy fillet, minced
3 T oil
Boil green beans 3 minutes, drain and rinse with cold water to stop the cooking process. Add tomatoes. Whisk vinegar, anchovy and oil and add to beans. Add salt and pepper to taste.
This has WOW flavor ! Serve this next to any Asian inspired dish (Asian Grilled Chicken comes to mind) for a great salad that takes over every tastebud in your mouth !
60 calories per serving
1/3 c Miracle Whip light
2 T KRAFT Light Asian Toasted Sesame Dressing (I use this dressing in hot and cold dishes)
3 T lime juice
6 cups finely shredded cabbage (get the Dole pre-shredded to save a lot of time)
1 c snow peas, julienned
1 carrot, coarsely grated (not necessary if you use the Dole cabbage that has carrot in it already)
2 stalks celery, thinly sliced
1/4 c chopped cilantro
1 T minced ginger
2 T sesame seeds, toasted
Touch of salt
To toast sesame seeds, place in a hot skillet and sauté for a couple of minutes until they turn golden and are aromatic. Mix lime, Miracle Whip and Sesame dressing well and pour over the rest of the ingredients (except the sesame seeds). Mix well. Chill at least 2 hours. Sprinkle with seeds just before serving.
Looking for something a little spicy and a little different? This will definitely perk up your lunch ! The poblano pepper makes a great grilled sandwich – coupled with the bean and salsa mash, you barely want anything else – even the cheese becomes secondary (and that is often IMPOSSIBLE).
305 calories per serving
4 poblano peppers
14 oz. can pinto beans
3 T salsa
1/8 t salt
½ c shredded low fat Cheddar cheese
2 T low fat plain yogurt
2 T chopped cilantro
8 slices 45 calorie per slice whole wheat bread
Place peppers in a glass bowl, cover with plastic wrap and microwave 4 minutes to soften. Let sit covered until cool. Mix beans with salsa and salt and mash most of them to form a paste. Mix cheese with yogurt and cilantro. Heat a Panini maker or indoor grill with a press. Spread the bean mix on 4 slices of bread and then top with the cheese mix. Split the peppers in half and remove the seeds then place peppers over the cheese and finish the sandwich. Spray both sides of the sandwiches with 5-6 squirts of ICBINB spray. Grill until golden brown.
It’s not hard to cook fish – some people shy away because they think it is too complicated. This recipe even does away with the ‘is the fish done?” fear. By cutting it into small cubes it is sure to be done during the 6 minute broil time. And even done simply, fish can taste just amazing !
111 calories per serving
1 lb. halibut steak, about 1 inch thick
¼ c fresh lemon juice
¼ c oil
3 medium shallots, thinly sliced
¼ t oregano flakes
¼ t parsley flakes
¼ t garlic powder
½ t thyme
½ large onion cut into chunks
1 lemon, cut into wedges
Preheat broiler. Rinse and dry fish and cut off skin. Cut fish into 16 cubes. Mix lemon juice, oil, shallots, herbs, spices and thyme. Add fish and mix well. Cover and marinate ½ hour. Spray baking sheet with Pam. Peel onion into single layers and place on sheet with fish cubes. Broil 3 minutes each side or until fish is done. Garnish with lemon wedges.
Alternately, you can spray a grill basket with Pam and place the ingredients in there, being careful to stir gently and not break up the fish. Cook approximately 6-8 minutes or until fish is done.
This pesto sauce is so incredibly flavorful that you will want to put it on everything. Usually pestos have nuts in them – the subtraction of the nuts leaves you with a lighter pesto and this one would go great with so many different dishes.
226 calories per serving
1 c basil leaves
¼ c grated parmesan
½ t grated lime zest
2 T lime juice
1 ½ T oil
¼ t salt
3 garlic cloves, chopped
4 6 ounce sea bass fillets (or other white fish)
Salt and pepper to taste
Mix basil, parm, lime juice and zest, oil, garlic and salt in a food processor until very finely chopped.
Spray a skillet with Pam and cook fish 3-4 minutes per side or until done. Sprinkle with salt and pepper and serve with basil blend.
Tender pork, spicy broth – the flavor is just fantastic ! If you don’t enjoy spice, just remove the jalapeno and you will still end up with a great tasting pork soup.
325 calories per serving
1 c onion, chopped
2/3 c green bell pepper, chopped
1 c chopped mushrooms
1 T minced garlic
1 jalapeño pepper, seeded and minced
1 lb. pork tenderloin in bite sized pieces
2 c chicken broth
2 c beef broth
1 c water
2 t chili powder
1 t ground cumin
1/2 t salt
1/4 t pepper
15 oz. kidney beans, rinsed and drained
14 oz. can diced tomatoes, undrained
2 T cilantro, chopped
1 c avocado, diced
Heat a non stick soup pot then spray with Pam. Add onion and cook 5-6 minutes adding a bit of hot water if necessary to keep onions moist. Add pepper, mushrooms, garlic and jalapenos and cook another 3 minutes then add pork and cook another 10 minutes. Add broth, water, spices, beans and tomatoes and bring to a boil then reduce heat and simmer 10 minutes. Stir in cilantro just before serving. Spoon into bowls and top with avocado pieces.
Greek food is so flavorful and fresh tasting. And many of the dishes are surprisingly simple to make. Using store bought tzatziki here is a time saver, but if you want to make it from scratch, it’s pretty easy. It’s just a mixture of plain Greek yogurt, garlic and cucumber pieces. You can skip the tzatziki if you don’t like it, then just substitute some hummus to add in more moisture.
310 calories per serving
1 lb. chicken tenders
1 t Greek seasoning (mix of oregano, salt, onion powder, garlic powder and paprika)
1/2 c tzatkizi
4 8 inch pita breads
2 c romaine lettuce, chopped
2 plum tomatoes, sliced
1 cucumber, seeded and cut into strips
1/4 c crumbled feta cheese
Spray a large skillet with Pam. Heat on medium high and add chicken. Sprinkle with the seasoning and cook 6-8 minutes or until lightly browned and done throughout.
Slice pitas so you will be able to fill the pocket. Add chicken, lettuce, tomatoes, cucumbers, feta and tzatziki. I often slice the chicken up first so it gets more distributed throughout the sandwich.
For years I used MY standard chicken cacciatore recipe and I was very wary of trying a new one. Let me tell you, this one really fits the bill for a tasty, flavor packed, nutritious version that will quickly become one of your favorites.
297 calories per serving
1 lb. boneless, skinless chicken breasts, cut into small pieces
1 t oregano flakes
1/2 t basil flakes
1/4 t red pepper flakes
2 c sliced mushrooms
3/4 c chopped bell pepper
1 1/2 c fat free marinara sauce
1/4 c water
½ t garlic powder
½ t onion powder
1/4 t salt
1/4 t black pepper
1/2 c shredded Parmesan cheese
2 T sliced fresh basil
Heat a large skillet on medium high and spray with Pam. Add chicken to pan with oregano, basil and red pepper. Saute until lightly browned, about 5 minutes. Add mushrooms and pepper and cook 5 minutes. Stir in sauce, salt, pepper, onion powder, garlic powder and water and bring to a simmer. Cover and reduce heat to low. Simmer 10 minutes. Remove from heat, sprinkle with cheese and fresh basil. Serve immediately.
So savory and sooooo tasty ! Cooking the onion right in the burgers is a nice touch and there is sooooo much flavor from the grilled onion.
320 calories per serving
1 large onion
1 lb. extra lean ground beef
1 ½ t garlic powder
4 slices low fat Swiss cheese
2 t oil
4 slices thick, hearty bread, toasted
Salt and pepper to taste
Peel onion and cut off 4 ¼ inch thick slices. Shape meat into patties and sprinkle with salt, pepper and garlic powder and then press one onion slice into each burger and shape meat around the onion so it is even with the meat. Place burger onion side down on a hot grill and cook 5 minutes. Flip burger and cook another 5 minutes. Top with cheese during the last minute of grilling.
Cobb salads are a perfect lunch. They are packed with protein and give you the energy to get through the afternoon without any ‘3 o’clock sleepies’.
200 calories per serving
12 c mixed salad greens
6 oz. thin deli sliced roasted turkey breast, cut into strips
1 chopped avocado
1 ½ c grape tomatoes, halved
8 slices bacon, cooked and crumbled
3 hard boiled eggs cut into wedges
1 c low fat shredded cheddar cheese
8 oz. light balsamic vinaigrette dressing
Place greens on a platter and then lay other ingredients in strips across the top. Place dressing on top of individual portions.