Tag Archives: bell pepper

Tortellini and Veggies

July 24, 2010 admin Leave a comment

Tortellini are so versatile. And this is a great recipe to show off their cheesy goodness 🙂 The sauce is light and packed with healthy veggies.

4 servings
182 calories per serving

1 9 oz. package of refrigerated cheese tortellini
1 T oil
2 medium shallots, minced
1 medium bell pepper in 1 inch pieces
2 c chopped plum tomatoes (about 6 tomatoes)
1 medium zucchini cut in half lengthwise and then sliced into half moons
½ t garlic powder
Salt and pepper to taste
½ t basil flakes
½ t oregano flakes

Cook pasta according to package instructions. Heat oil in pan and cook bell pepper and shallots in oil 4-5 minutes then add tomatoes, zucchini and seasonings and cover and cook 5 minutes. Finally add in tortellini and cook 3 minutes or until hot.

Top off the dish with some fresh herbs of your choice (basil and parsley do quite well).

Chicken, Dinner, Pasta, Vegetables

Chicken and Veggies with Orzo

June 24, 2010 admin Leave a comment

This meal as just the right amount of each ingredient and everything tasted great. To save yourself time, use the pre-cut carrots and zucchini available at your grocer !

4 servings
380 calories per serving

1 c uncooked orzo
½ c chicken broth
1 T lemon juice
2 t cornstarch
2 T oil
3 boneless skinless chicken breasts (3/4 lb.) cut in half lengthwise and then cut in thin strips
2 cloves garlic minced
½ t salt
1 c julienne cut carrots
1 yellow bell pepper cut into thin strips
2 c julienne cut zucchini

Cook orzo according to package instructions. Combine broth, juice and cornstarch and mix well. Heat 1 T oil and cook chicken, garlic and salt 5 minutes or until chicken is no longer pink then remove from skillet and keep warm. Heat 1 T oil and cook carrots and bell pepper 3 minutes then add zucchini and cook another 3 minutes. Stir the broth mix until smooth and then add to the skillet and cook 2 minutes or until thickened then add orzo and chicken and heat through.

Sides, Vegetables

Cucumber Raita

May 27, 2010 admin Leave a comment

This Indian condiment / sauce is great served next to any spicy dish. It will remind you of tzatziki because of the cucumber and yogurt, but the similarity ends there with a whole different flavor combination from the green peppers and cilantro. This is so refreshing and at 23 calories per serving, you can serve it next to just about anything.

7 ¼ c servings
23 calories per serving

8 oz. plain low fat yogurt
2 small cucumber, peeled, seeded and finely chopped or grated
¼ c finely chopped green bell pepper
2 T finely chopped fresh parsley or cilantro
¼ t ground cumin
Black pepper
¼ t salt

Whisk yogurt and add all the rest of the ingredients other than the pepper. Cover and refrigerate until well chilled. Sprinkle with pepper just before serving.

Asian, Lunch, Salads, Sides, Vegetables

Asian Garden Salad

May 19, 2010 admin Leave a comment

Simple, low cal, nutritious and a nice change from your regular green salad!

6 servings
126 calories per serving

1/3 c thinly sliced scallions
4 T soy sauce
3 T water
2 c boiling water
1 ½ t sesame oil
¼ t garlic powder
¼ t red pepper flakes
1 3 oz. package low fat ramen noodle soup
2 c boiling water
2 c fresh pea pods, halved crosswise
1 c fresh bean sprouts
1 c sliced mushrooms
8 oz. can baby corn, drained and halved crosswise
1 red bell pepper cut into small strips
3 c shredded Chinese cabbage

Combine green onions, soy, water, oil, garlic powder and red pepper flakes and set aside. Break up ramen noodles and discard seasoning packet. Add peapods and pour 2 c boiling water over the mix and let stand 1 minute and then drain. Combine noodles, pea pods, bean sprouts, mushrooms, corn and peppers in a bowl. Shake dressing and toss with the noodle mix. Cover and chill 2 – 24 hours. Just before serving add cabbage.

Asian, Chicken, Dinner

Orange Ginger Chicken

May 17, 2010 admin Leave a comment

Such crisp flavors ! The ginger, orange and teriyaki glaze mix perfectly and this meal comes together in a flash. Asian stir fries are so very good and this one is no exception.

4 servings
395 calories per serving

½ c teriyaki glaze
1/3 c orange juice
1 t finely chopped fresh ginger
1 T oil
1 lb. cubed boneless skinless chicken breasts
1 c snow pea pods
1 yellow bell pepper cut into strips
3 ½ c hot cooked brown rice
Salt and pepper to taste

Mix teriyaki, juice and ginger. Heat oil in skillet and cook chicken 4-5 minutes. Add pea pods, bell pepper and teriyaki mix. Heat to boiling then reduce heat and simmer 3 minutes. Serve over rice.

Asian, Dinner, Sides, Vegetables

Sesame Pea Pods

May 17, 2010 admin Leave a comment

Crunchy, lite and colorful – – this makes a great side to just about any dinner.

6 servings
45 calories per serving

1 T sesame oil
½ lb. snow pea pods, strings removed
1 T sesame seeds
1 medium yellow bell pepper cut into thin strips

Heat oil in a skillet and add pea pods and oil and cook 2 minutes. Stir in pepper and cook 2 minutes more.

Lunch, Tex Mex

Tex Mex Wraps

April 28, 2010 admin Leave a comment

The filling for these wraps would be just as good as a dip served with tortilla chips.

4 servings
270 calories per serving

15 oz. kidney beans, rinsed and drained
8 oz. can of corn, drained
¼ c chopped red bell pepper
¼ c thick salsa
1 T chopped cilantro
4 tortillas (80 calories Smart and Delicious)
½ c shredded light cheddar cheese

Mix beans, corn, pepper, salsa and cilantro and spread ¾ c in each tortilla and wrap. Here is a video showing you a good way to do this:

Microwave on high 1-2 minutes or until hot.

Salads, Sides, Vegetables

Broccoli Salad

April 18, 2010 admin 2 Comments

Pre cooking the broccoli and cauliflower change this up nicely from your typical salad where the veggies are served raw. With the dressing, this tasted much like a mild giardiniera.

4 servings
49 calories per serving

¾ c broccoli florets
¾ c cauliflower florets
½ c celery slices
1 small red bell pepper, chopped
1 T oil
3 T white vinegar
¼ t salt
¼ t pepper
1/8 t garlic powder
1/8 t onion powder

Place broccoli and cauliflower in a dish with ¼ c water, cover with plastic wrap and microwave 4 minutes to soften a bit. Drain and add the pepper and celery. Mix the dressing and pour over the veggies and chill an hour or more to mix flavors.

Dinner, Mexican, Pork, Summer

Mexican Kabobs

April 12, 2010 admin 1 Comment

Retread #2 – Oh so yummy ! I served them with roasted tomatoes and zucchini fritters for a super tasty, healthy and balanced meal 🙂

I usually skip right by kabob recipes – threading the skewers is a pain and a lot of time, the food falls off into the grill. Now I use a grill basket instead and gather up as many kabob recipes as I can 🙂 Just be sure not to stir or shake the basket too often. You want the food to get the nice little charred ends just as you would if you were cooking on skewers. Add some extra veggies and a bit more spice to bulk up the meal without adding too many more calories – grape tomatoes, button mushrooms, different color peppers….they all work well.

4 servings
145 calories per serving

1 lb boneless pork cut into 1 inch cubes
1 T taco seasoning
Salt and pepper to taste
1/2 large onion in thin slices
1/2 medium green bell pepper in thin slices
Pam

Combine all ingredients and toss to coat well. Grill 10-15 minutes in a grill basket sprayed with Pam or on skewers that you have thread with the pieces. Here’s a link to the grill basket that I use:

You can also put all the ingredients in a bowl to mix, and then place on a baking sheet sprayed with Pam under a heated broiler for 10-12 minutes.

Dinner, Sides, Vegetables

Stuffed Zucchini

March 24, 2010 admin 2 Comments

Stuffed zucchinis are a great side dish. You can change up what you ‘stuff’ them with and that makes it easy to pick complementary flavors. This one is great next to Italian flavors and Italian inspired dishes.

4 servings
162 calories per serving

2 medium zucchini
½ c onion, diced finely
1 clove garlic, minced
1 t oil
½ c chopped green bell pepper
½ c chopped peeled eggplant
½ c chopped tomato
¼ c Egg Beaters
1 t basil flakes
Salt and pepper to taste
20 Ritz crackers, divided
2 T grated parmesan cheese
Pam
I Can’t Believe It’s Not Butter Spray

Preheat oven to 375 degrees. Slice zucchini in half lengthwise and scoop out the centers leaving just a shell. Reserve 1 c of the insides and chop it up. Heat a skillet and add oil and sauté onion and garlic 4 minutes. Add pepper, eggplant, tomato and zucchini and cook 5 minutes or so. Remove from heat and stir in basil, salt and pepper, and eggs.

Break 15 crackers and stir into the veggie mix and then spoon the mix into the zucchini shells and place on a baking sheet sprayed with Pam. Crush the other 5 crackers and mix with the parmesan and sprinkle over the zucchini boats. Spray the crumbs on top of each of the zucchinis with the butter spray so that they brown a bit. Bake 25 minutes or until hot.