Tag Archives: bell pepper

Vegetable Burritos

April 20, 2012 admin Leave a comment

This is one of those recipes where you just don’t miss the meat – not one bit ! Roasting the veggies first gives them a great flavor, then you add chili powder, then you add rice simmered with chipotle for the smoky flavor and then you add CHEESE ! This is a satisfying, perfect lunch.

4 servings
380 calories per serving

Salt and pepper to taste
1 1/3 c water
½ c brown rice
1 T minced canned chipotle in adobo sauce
4 bell peppers cut into thin strips
4 medium carrots thinly sliced
1 T oil
1 T chili powder
6 oz. fresh spinach leaves thinly sliced
4 10 inch burritos
¾ c low fat shredded Monterey Jack cheese
½ c salsa (optional)

Preheat oven to 450 degrees. Bring water to a boil and add rice and 1 t salt along with the diced chipotle. Cover and cook 45 minutes then remove from heat and let stand 15 minutes. Toss pepper, carrots, oil and chili powder in a baking pan and roast about ½ hour then add spinach and toss. Warm tortillas and add rice, cheese and veggies and wrap. Serve with salsa.

Here a quick video on how to create a wrap so it does not leak

Dinner, FiberGourmet, Fish, Mexican, Pasta

Shrimp and Pasta with Creamy Chipotle Sauce

April 16, 2012 admin Leave a comment

This creamy sauce has a nice little kick from the chipotle pepper – you can kick it up as much as you want ! All the ingredients here mix to perfection and you end up with a winner dinner.

Shrimp and Pasta with Creamy Chipotle Sauce

4 servings
371 calories per serving

10 oz. FiberGourmet fettucine noodles (regular or flavored)
1 T oil
1 small onion, peeled and chopped
2 garlic cloves, minced
1 small bell pepper, sliced
14.5 oz. can diced tomatoes, drained well
1 canned chipotle pepper, minced, plus 1 teaspoon adobo sauce from the can
1/2 t cumin
1 lb. peeled and cleaned shrimp
2 t lemon juice
1 1/2 c fat free half and half
1/4 c chopped cilantro
Salt and pepper to taste

Cook pasta according to package instructions. Heat oil in a large Dutch oven and sauté onion 4-5 minutes. Stir in the garlic, peppers, tomatoes and cumin and sauté another 4-5 minutes. Add chipotle, shrimp, lemon and half and half and cook 5 minutes or until shrimp are done. Add salt and pepper and cilantro. Stir in pasta and mix well.

Dinner, Italian, Kid Friendly, Soups

Ravioli Soup

April 2, 2012 admin Leave a comment

This is a superb soup – the broth is so rich and full bodied it could almost be used as a tomato sauce if you thickened it up some. The ravioli are a great addition as the cheesiness mixes so well with the tomato based broth. Any cheese pasta would do well here, but the ravioli makes it just a little different and oh so yummy !

4 servings
274 calories per serving

1 T olive oil
2 c frozen bell pepper and onion mix, thawed and diced
2 cloves garlic, minced
1/4 t crushed red pepper
28 oz. can crushed tomatoes
32 oz. vegetable broth
1 c hot water
1 t basil flakes
1 t oregano flakes
9 oz. frozen cheese ravioli
2 c diced zucchini
Salt and pepper to taste

Heat oil in a large soup pot and add peppers, onions, garlic and red pepper. Saute for 4 minutes then add tomatoes, broth, water and spice. Bring to a boil and add ravioli and cook 3 minutes less than the package instructions. Add zucchini, return to boil and cook another 3 minutes. Garnish with some parmesan cheese if you would like (not included in calorie count).

Appetizers

Spinach Artichoke Cups

March 15, 2012 admin Leave a comment

These little cups from heaven are the perfect appetizer ! Take a awesome spinach artichoke dip and put it in a little wonton cup and you have a whole new recipe. You don’t need calorie laden dippers to scoop the dip, so you end up with only 60 calories per cup – you just can’t go wrong there !!

24 servings
60 calories per serving

24 won ton wrappers
14 oz. can artichoke hearts, drained and finely chopped
1 c low fat shredded mozzarella cheese
10 oz. frozen chopped spinach, thawed, and squeezed dry in a colander
1/3 c light mayo
1/3 cc grated parmesan cheese
1/4 c finely chopped red or green peppers
2 cloves garlic, minced
Pam

Preheat oven to 350 degrees. Spray mini muffin pan with Pam and place 1 wrapper in each cup with the edges extending beyond the cut. Place muffin tins on a cookie sheet so you can easily grab them from the oven. Bake 5 minutes then remove from oven. Mix all the rest of the ingredients and fill the cups then bake 15 minutes or until heated through.

Appetizers, Snacks

Spinach and Ranch Snack

March 3, 2012 admin Leave a comment

This tastes much like the spinach dip you often find in a hollowed out bread bowl – but this one adds many more veggies and is a much healthier and lower cal option.

18 servings
170 calories per serving (2 T dip and 15-17 crackers)

1 c low fat sour cream
¼ c light ranch dressing
10 oz. frozen chopped spinach, thawed and well drained
1 shredded carrot
½ c finely chopped yellow bell peppers
Wheat Thins or Triscuits

Mix sour cream and dressing then stir in veggies.

Asian, Salads, Vegetables

Spinach with Ginger Dressing

February 20, 2012 admin Leave a comment

This tastes as good as any ginger dressing you get at any Asian restaurant (usually served at Hibatchi places). Whip some up and if you don’t have any spinach around, place on any leafy greens.

3 servings
173 calories per serving

2 T minced onion
3 T peanut oil
2 T distilled white vinegar
1 1/2 T finely grated fresh ginger
1T ketchup
1 T soy sauce
1/4 t minced garlic
Salt and pepper to taste
5 oz spinach
1 small carrot, grated
1/2 medium red bell pepper, very thinly sliced

Combine onion, oil, vinegar, ginger, ketchup, soy sauce, garlic, salt and pepper in a blender. Process until combined. Toss spinach, carrot and bell pepper with the dressing in a large bowl until evenly coated.

Fish, Lunch, Salads

Tuna Antipasto Salad

December 16, 2011 admin Leave a comment

Just enough tuna, just enough beans, just enough of everything to make this a great lunch. This travels well as long as you keep it refrigerated. A great, healthy lunch !

4 servings
320 calories per serving

15 oz. can chick peas, drained and rinsed
2 cans fancy white tuna packed in water
1 large red or green bell pepper, finely diced
½ c chopped parsley
1/2 c lemon juice, divided
4 T olive oil, divided
Salt and pepper to taste
8 cups mixed salad greens

Combine beans, tuna, bell pepper, parsley, 1/4 c lemon juice and 2 tablespoons oil in a medium bowl. Season with salt and pepper. Mix the rest of the oil and lemon and toss with greens. Plate greens and sprinkle with salt and pepper then top with the tuna mix.

Dinner, Sides

Grilled Mushrooms with Couscous

October 18, 2011 admin Leave a comment

Savory with just a bit of sweet from the dried cranberries. An earthy dish that is a great vegetarian main dish or a perfect side to a fish or chicken dinner.

4 servings
208 calories per serving

4 whole Portobello mushrooms
4 T white balsamic vinegar
Pam
½ c chicken or vegetable broth
½ c water
¼ t turmeric
2/3 c couscous
¼ c dried cranberries
½ t lemon zest
¼ t salt
1 t oil
2 cloves garlic, minced
8 oz. chopped fresh spinach
2 T water
1 T margarine
½ red bell pepper, finely chopped

Cut 4 slits in the top of each mushroom about 2 inches long and ½ inch deep. Remove stems and place top facing up in a baking dish. Sprinkle with half the vinegar and spray with Pam. Turn the mushrooms over and sprinkle with the rest of the vinegar. Spray again with Pam. Cover dish with plastic wrap and set aside. Combine broth, water and turmeric in a small pan. Bring to a boil and cook 3 minutes. Stir in the couscous, cranberries, lemon and salt. Remove from heat and cover and let stand 5 minutes or until ready to serve the dish. Heat another saucepan and add oil and then sauté garlic for one minute. Add the greens and 2 T water and cook 3 minutes. Add the margarine and stir in for 30 seconds. Remove from pan and keep warm. Cook mushrooms 3 minutes each side and place stem side up on a serving plate. Spoon the couscous mix on the top and then top with the greens. Sprinkle with bell pepper and serve immediately.

Dinner, Salads, Sides, Vegetables

White Bean and Tomato Salad

August 24, 2011 admin Leave a comment

The addition of beans makes this salad filling and add extra fiber to your meal. This is a great summer side that hits the spot.

4 servings
167 calories per serving

1 T white vinegar
1 T lemon juice
1 t Dijon mustard
1 drop Tabasco sauce
2 t oil
16 oz. can white beans, drained and rinsed
2 T chopped basil
1 T chopped parsley
1 scallion, chopped
1 clove garlic, minced
6 cherry tomatoes, halved
½ large red bell pepper, finely diced
Salt and pepper to taste

Combine vinegar, lemon juice, mustard and Tabasco and whisk while adding the oil. Combine beans, tomatoes, bell pepper, basil, parsley, scallions and garlic. Add the dressing and toss well to coat the cover and refrigerate ½ hour. Just before serving add salt and pepper to taste.

Dinner, Sides

Vegetarian Stuffed Peppers

July 31, 2011 admin Leave a comment

So different from your typical stuffed pepper – this is a great vegetarian recipe. These make a great dinner with a side salad. Or serve half a portion (1/2 a pepper) as a side.

4 servings
324 calories per serving

4 yellow bell peppers
1/2 c orzo
15 oz. can chickpeas, rinsed and drained
Pam
1 large shallot, chopped
6 oz. baby spinach, chopped coarsely
1 t oregano flakes
1 t garlic powder
1/2 c crumbled feta cheese
½ c shredded low fat mozzarella cheese
1/4 c sun dried tomatoes, (dehydrated, not the ones in oil), chopped
1 T sherry vinegar
Salt and pepper to taste

Preheat oven to 350 degrees. Take the peppers and cut them in half lengthwise. Leave the stems on. Clean out the insides (seeds and membranes) and set aside. Cook orzo according to package instructions. Heat a skillet and spray with Pam. Saute shallot for 3 minutes adding a tablespoon or 2 of water if they start to dry out. Take ¾’s of the chickpeas and roughly mash them. Add spinach to shallots and cook another minute. Add orzo, chickpeas, oregano, garlic, tomatoes, salt and pepper and heat through. Add cheese and vinegar and stir well. Spoon mix into the pepper shells. Spray a baking dish with Pam and place peppers in pan. Sprinkle with mozzarella, cover and bake 30 minutes.