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.

Chicken Cacciatore in a Snap

4 servings
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
Pam
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.

This is one of the pasta salads you will make again and again. The added protein from the tuna makes this a great complete meal, or you can serve as a side to any salad for a great lunch or light dinner.

Lemony Orzo and Tuna

6 servings
256 calories per serving

3/4 c orzo
1/2 t grated lemon zest
3 T lemon juice
1 T oil
Salt and pepper to taste
1 t minced garlic
½ t red pepper flakes
1 c drained and flaked tuna fish
1/2 c diced English cucumber
1/2 c chopped red bell pepper
1/3 c scallions, sliced into thin rings
1 T sliced basil
1/2 c crumbled goat cheese

Cook pasta according to package directions. When done, drain, rinse to stop the cooking process and place in a bowl. Mix lemon zest, oil, garlic, pepper flakes, salt, pepper and mix with the pasta. Add fish, cucumber, pepper and scallions and mix well. Place and sprinkle with cheese and basil.

I am very passionate about my sauce ! My Italian Grandma and Mom taught me well I have been making my own since I was 16 and over the years developed a recipe that is LOVED and CRAVED by many. That recipe included cooking sausage and meatballs in the sauce – and that gives it a very rich flavor. But it also adds calories. So in my quest to keep things lower cal, I’ve been trying a few batches of sauce without meat and this one is really, really good. It comes quite close to my regular recipe !

I’ve added beef bouillon to make up for some of the lost flavor from the meat, I’ve added roasted garlic which gives a great depth of flavor (much different than dropping in raw or sautéed garlic) and I make sure to use tomato paste. Tomato paste is to tomatoes what lemonade concentrate is to lemonade – - it is highly concentrated and adds a different flavor than any other tomato product out there. And finally I add 2 secret ingredients – shhhhhhh ! Fennel and anise seeds add the flavor you would get if you cooked sausage in the sauce. It is the finishing touch that so many sauces are missing. You only get the slightest hint of taste of the seeds in the finished product. But let me tell you, without them, the sauce is just not the same.

If you’ve never tried sauce before – try !! This one starts from canned products, not raw tomatoes – so it is NOT labor intensive. And even a bad batch of homemade is better than a jar of Ragu It’s what makes a pasta meal special, so do it up !

Basil Garlic Marinara Sauce

12 servings
58 calories per serving

8 cloves roasted garlic, minced
2 28 oz. cans crushed tomatoes
1 6 oz. can tomato paste
¾ c water
1 T oil
2 t basil flakes
6 basil leaves, torn into small pieces
1 t oregano flakes
½ t red pepper flakes
½ t garlic powder
½ t onion powder
½ t whole anise seeds
1 t whole fennel seeds
2 packets or 2 cubes beef bouillon
Salt and pepper to taste
¼ c parmesan cheese

Mix all ingredients in a crock pot, cover and cook on low 8-10 hours or high 4-5 hours.

You can also put this in a pressure cooker for 20 minutes or simmer stove top for 2-3 hours.

The length of time does make a different – the sauce tastes much richer when simmered for hours than a quick sauce (which have their place in some recipes, but don’t equal a traditional slowly simmered sauce).

Freeze your extra portions and next time it’s pasta night, just defrost in the frig over night and quickly reheat in a sauce pan.

Let me know how you like it !

At only 160 calories, make this one often ! The lite buttermilk, lemon and wine is a nice change from your typical mayo and vinegar dressing. The flavor is right on and this will definitely satisfy your potato salad craving.

Light Potato Salad

12 servings
160 calories per serving

4 lb. small red potatoes, quartered
Salt and pepper to taste
¼ c dry white wine
4 T lemon juice
½ c low fat buttermilk
¼ c low fat mayo
1 T Dijon mustard
1 c packed basil leaves sliced very thin
Cilantro for garnish

Add cold water to potatoes to cover them by 2 inches, cover and bring to a boil then add 1 t salt, recover and reduce heat to medium low and cook 10-15 minutes or until tender. Drain. Add wine and 1 T lemon juice them toss and cool to room temperature.

Whisk buttermilk, mayo, mustard, ¼ t salt, pepper and 3 T lemon juice. Blend well and then toss with potatoes and basil.

A special parmesan butter atop a fresh grilled piece of corn just spells S U M M E R !!

Grilled Corn

4 servings
200 calories per serving

4 ears of corn, husked and cleaned
¼ c butter, softened
2 T parmesan cheese
2 t basil, chopped
Salt and pepper to taste

Shuck corn and clean it well. Wrap in foil and grill 15-20 minutes or until tender.

Grilled Corn

Mix butter, cheese and parsley. When corn is done, open foil and place a pat of butter on the corn. Sprinkle with salt and pepper.

This is best with fresh mozzarella (it is WIDELY available at regular and gourmet markets as well as cheese shops) and fresh garden tomatoes.

Mozzarella and Tomato with Balsamic Vinegar

4 servings
177 calories per serving

4 2 oz. slices of mozzarella cheese
4 large tomato slices
4 basil leaves
4 T balsamic vinegar
Salt and pepper to taste

Place cheese on plate and top with tomato slices. Sprinkle with salt and pepper then top with basil leaves and sprinkle with balsamic vinegar.

This is all the good stuff out of the salad and leaves the lettuce behind. Crisp, refreshing and a great summer salad.

Mediterranean Salad

8 servings
109 calories per serving

2 large tomatoes, cut into wedges
1 green pepper chopped coarsely
1 red or 1 yellow pepper chopped coarsely
1 zucchini, cut lengthwise in half, and chopped coarsely
½ of a small cucumber, peeled, seeded and julienned
1/2 c fat free Italian dressing
2 T chopped basil
2 cloves garlic, minced
3 low fat mozzarella sticks, sliced into small rounds

Mix all together and refrigerate at least 1 hour.

This tastes much like a German potato salad since it does not use mayo. But instead of vinegar, this one uses fresh lemon and tons of great fresh herbs to make a bright, fresh potato salad that is a sure hit !

Lemony New Potato Salad

6 servings
207 calories per serving

1 ½ lb. small new potatoes, sliced ½ inch thick
2 t lemon zest
¼ c lemon juice
Kosher salt and ground pepper
1/2 cup coarsely chopped fresh herbs, such as a combination of chives, parsley, and basil
2 T oil

Steam potatoes 15-20 minutes or until tender. Mix lemon zest, lemon, salt and pepper and pour over cooked potatoes. Refrigerate 1 hour. Mix herbs and oil and mix into cooled potatoes. Chill for an hour or more so flavors mingle. Stir again just before serving.

There is so much cheesy goodness in this side dish – don’t think of it as pasta with a sprinkling of cheese. It is much more pasta with a gooey, yummy cheese sauce.

Parmesan Orzo

4 servings
263 calories per serving

2 T butter
1 c uncooked orzo
1 14.5 oz. can chicken or vegetable broth
1/2 c grated Parmesan cheese
1/4 c chopped fresh basil
Salt and pepper to taste

Melt butter in a sauce pan and sauté orzo until lightly browned. Add the broth and bring to a boil then cover and reduce heat to low and cook 15 minutes or until liquid is absorbed. Mix in cheese, basil, salt and pepper.

This is a great side, or you can eat is as your lunch. It is just as good chilled as it is fresh off the stove. This is a very versatile side – it goes with just about anything !

Savory Couscous

6 servings
190 calories per serving

1 c chicken broth
2/3 c couscous, uncooked
1 1/2 c peeled and chopped eggplant
1/3 c scallions, sliced
2 cloves garlic, minced
2 T peanut oil or vegetable oil
15 oz can petite diced tomatoes, well drained
2 T chopped basil
1/2 c chopped toasted walnuts or almonds

Bring broth to a boil them remove from heat and stir in couscous, cover and let stand 5 minutes. Heat oil in skillet and cook eggplant and scallions 6 minutes. Add garlic and cook another minute. Then add in the couscous, tomato and basil and cook a minute or so to heat through. Finally add walnuts and serve immediately.