Tag Archives: bell pepper

Asian Fish Packets

When fish steams in a packet it gets a wonderful consistency – meaty and rich. The sauce that goes with this has a great Asian flair – the ginger, garlic and soy combine to perfection. Pair with Homemade Lo Mein for a great meal.

Asian Fish Packets

4 servings
236 calories per serving

1 T lite soy sauce
1 T maple syrup
2 t oil
2 T lime juice
2 t finely grated ginger
2 cloves garlic, minced
½ t pepper
1 bell pepper cut into thin slices
2 T minced parsley
4 scallions, sliced
1 ½ lb. flounder, tilapia or other white fish
1 lemon, cut into wedges
Pam

Preheat oven to 350 degrees. In a bowl combine soy, maple syrup, oil., lime juice, ginger, garlic and pepper. Create 4 foil packets and spray lightly with Pam and place fish in packet. Lay pepper strips atop the fish and sprinkle with parsley and scallions. Close foil tightly and bake 20 minutes or until fish is done. Serve with lemon wedges.

Sole with Tomato Salsa

This is a super fish recipe – very fresh and light. Serve with a pasta or rice, like Greek Orzo Salad.

Sole with Tomato Salsa
Sole with Tomato Salsa

4 servings
175 calories per serving

2 c grape tomatoes, halved
¾ c Kirby or English cucumber, finely chopped
1/3 c yellow bell pepper, finely chopped
3 T basil, sliced finely
1 ½ T shallots, finely chopped
1 T balsamic vinegar
2 t grated lemon zest
1 t salt
¼ t pepper
1 T oil
4 6 oz. sole fillets

Combine tomatoes, cucumber, peppers, basil, shallots, vinegar and lemon in a bowl along with ½ t salt and 1/8 t pepper. Sprinkle the rest of the salt and pepper directly on the fish. Heat oil in a skillet on medium high heat. Cook fish 2 minutes each side or until it flakes and is done. Plate the fish and put the tomato salsa on top.

Good and Healthy Meatloaf

Pulling another oldie for my Retread week – – hope you enjoy !!

This is a really tasty meatloaf – it is packed with flavor, moist and all the things meatloaf should be 🙂 If you don’t have the individual pans, either make the individual loaves and just set in a baking pan, or make one big loaf. But if you make one big loaf then you will need to increase the baking time so that the center gets done.

Good and Healthy Meatloaf
Good and Healthy Meatloaf

4 servings
205 calories per serving

Pam
1 lb. extra lean ground beef
1/4 c ketchup, divided in half (2T and 2T)
1/3 c old fashioned oats
1/4 c skim milk
1 carrot in chunks
½ of a small green bell pepper, sliced
1 c fresh parsley, chopped
1 garlic clove, minced
1/4 c egg beaters
1 T Worcestershire sauce
1 T steak sauce
¼ c cold water (or more)
1/4 t salt

Preheat oven to 350 degrees. Mix milk and oats and let sit a few minutes. Put carrots, peppers, onions, parsley and garlic in a food processor or blender and mince. Add oat mix, eggs, Worcestershire, steak sauce, 2 T ketchup and salt. Add beef and mix well. If dry, add some cold water. Spray 4 small individual sized meatloaf pans (I use the disposable ones available in all grocery stores) with Pam. Divide meat mix among the pans and spread 2 T ketchup over each. Place all the mini pans on a baking sheet. Bake 40-45 minutes and let stand at least 5 before serving.

Meat Loaf in the Raw
Meat Loaf in the Raw

Vegetable Paella

This is loaded with veggies and tastes so good ! It’s way quicker than a regular paella and if you really want some seafood in there, add some Buttery Baked Shrimp. Paella is a great healthy dinner that the whole family will enjoy.

Vegetable Paella
Vegetable Paella

6 servings
362 calories per serving

3 T oil
½ onion, chopped
½ green bell pepper, chopped
½ poblano pepper, seeded and chopped
12 oz. sliced mushrooms, roughly chopped
2 cloves garlic, minced
1 t paprika
1 t oregano
½ t pepper
¼ t red pepper flakes
1 ½ c brown rice (MINUTE rice)
2 ½ c vegetable stock / broth
14.5 oz. can diced tomatoes
1 ½ t salt
9 oz. baby spinach leaves, chopped roughly
1 c frozen peas and carrots, thawed
1 c frozen or canned artichoke hearts
2 T red vinegar
¼ c chopped parsley

Heat oil in a Dutch oven or large soup pot on medium heat and cook onion 7 minutes. Add bell pepper, poblano pepper, mushrooms and salt and cook 5 minutes then add garlic, paprika, oregano, red pepper and black pepper and continue cooking another minute or two. Add stock and tomatoes and salt and bring to a boil. Then stir in rice. Cover and reduce heat to low and cook 7 minutes. Stir in spinach, peas, artichokes, vinegar and half the parsley. Season with salt and pepper to taste and cover again and let sit 5 minutes for all the juices to absorb. Serve with parsley garnish.

Egg in a Hole

Traditional Egg in a Hole is served in a hollowed out piece of toast – – this one uses nutritious veggies and places the whole thing on top of a slice of toast. The side salad is a great flavor boost.

Egg in a Hole
Egg in a Hole

4 servings
189 calories per serving

2 t oil
1 green bell pepper cut into 4 rings ½ inch thick
4 large eggs
Salt and pepper
2 t parmesan cheese
4 slices whole wheat bread (45 calories each)
8 c mixed salad greens

In a large skillet heat 1 t oil and add peppers then crack eggs into each pepper hole and sprinkle with salt and pepper. Cook 2 minutes or until egg whites are mostly set. Flip gently and cook another minute then sprinkle with cheese and place each on a slice of toast. Mix greens with 1 t oil, salt and pepper and serve next to the eggs.

Chopped Salad

The idea of a chopped salad is to get all the ingredients chopped uniformly and small – otherwise, it is just not a chopped salad ! And to me, prepping things in this fashion DOES make a difference in the flavor of the salad. There is something about getting a bunch of the ingredients in your mouth at the same time – it just makes for a flavor explosion !

Chopped Salad
Chopped Salad

6 servings
200 calories per serving

1/2 c white balsamic vinegar
3 stalks celery, finely diced
2 carrots, finely diced
1 yellow bell pepper, finely diced
1 large peach, diced
1 medium cucumber, peeled, seeded and diced
2 c coarsely chopped arugula or spring mix or any other crisp greens
1 c thinly sliced napa cabbage
3 T olive oil
Salt and pepper to taste
3 oz. crumbed low fat goat cheese
½ c slivered almonds or pine nuts, toasted
1 large hard boiled egg, sliced
Smoked paprika

Mix together all the veggies with oil and vinegar. Season with salt and pepper and then add in cheese and almonds. Top with eggs and sprinkle with paprika.

To toast the almonds, simply place in a hot skillet and sauté until toasty and starting to brown.

Rice and Sausage

What a great quick and easy meal for a weeknight ! It’s kinda like having sausage and peppers over rice – definitely a great flavor !

Rice and Sausage
Rice and Sausage

4 servings
397 calories per serving

Pam
10 oz. low fat andouille sausage or kielbasa, cut into bite sized pieces
1 onion, diced
2 cloves garlic, minced
1 red bell pepper, diced
1 celery stalk, diced
Salt and pepper to taste
1 14.5 oz. can diced tomatoes
2 c cooked brown rice

Heat skillet and spray with Pam and cook sausage until crispy, about 10 minutes. Add onion, garlic, red pepper, celery, salt and pepper and cook 8-10 minutes then add tomatoes and cook another 4 minutes. Serve with brown rice.

Turkey and Noodle Bake

I have made other dishes like this that turn out to be a healthier Hamburger Helper (like my Turkey Stroganoff), but this one is THE one – it is a little moister than my other version, and the flavoring is just perfect. You definitely have to try this one out !!

Turkey and Noodle Bake
Turkey and Noodle Bake

6 servings
352 calories per serving

1 ¼ lb. lean ground turkey
1 ½ c sliced mushrooms
½ c chopped onion
½ c chopped green bell pepper
21 oz. fat free brown gravy
½ t onion salt
½ t salt
½ t pepper
3 c cooked yolk free egg noodles
1 c shredded part skim mozzarella cheese
Pam

Preheat oven to 350 degrees. Cook turkey, mushrooms, onion and green pepper in a skillet until turkey is no longer pink then add onion salt, salt and pepper and mix well. Reduce heat and simmer 15 minutes then place noodles in a 3 quart dish sprayed with Pam and top with the meat mix. Pour the gravy over. Sprinkle with cheese, cover and bake 20 minutes then uncover and bake another 15 minutes.

Roasted Vegetable Salad

Adding balsamic to grilled or broiled vegetables brings out a whole new dimension of flavor. Vinegar is often used as a flavor enhancer and boy does it do the trick here. This is a great side, lunch, appetizer – – however you slice it, you gotta make it ! 🙂

Roasted Vegetable Salad
Roasted Vegetable Salad

8 servings
140 calories per serving

1 green pepper
1 red pepper
1 yellow pepper
8 oz. Portobello mushroom caps
6 eggplant slices
1 c low fat Balsamic Vinaigrette Dressing

Cut peppers lengthwise into quarters and place all veggies on a broiler rack or on a wire rack atop a baking sheet and brush them with 1/2 c of the dressing. Broil 6-8 minutes turning and brushing a few times with the another ¼ c of the dressing. Slice mushrooms and mix all ingredients together and dress with the last ¼ c of dressing.

Lemon Shrimp Kabobs

You know the drill 🙂 Throw away the skewers and forget kabobs – get a grill basket instead and make kabob cooking easy like it should be ! Cooking this with the lemon wedges as well as mixing in lemon juice makes this super citrusy and shrimp is just meant to be mixed with citrus.

Lemon Shrimp Kabobs
Lemon Shrimp Kabobs

6 servings
115 calories per serving

3 T honey
¼ c lemon juice
1 T finely chopped parsley
1 ½ lb. uncooked shrimp
3 medium zucchini, cut into 1 inch slices
2 medium summer squash, cut into 1 inch slices
1 small red bell pepper cut into 1 inch wedges
2 cloves garlic, minced
1 small lemon cut into wedges
Pam

Mix honey, lemon juice and parsley in a dish. Add shrimp, cover and refrigerate ½ hour. Heat grill and spray a grill basket with Pam. Place shrimp and veggies in basket and grill 12 minutes stirring frequently. Brush more marinade on the fish during the cooking process.

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