This really dresses up green beans and the added potatoes make it more satisfying than just a regular bean casserole. If you don’t have fresh tomatoes on hand, substitute a can of diced tomatoes. Don’t skimp on the cilantro, it gives this dish a nice flavor burst. This dish really calls for Mise en Place preparation, it makes the steps go much easier.

Green Beans and Potatoes

8 servings
70 calories per serving

1 1/2 T oil
2 garlic cloves, minced
1 1/2 c diced red potatoes, skin left on
1/2 c chopped cilantro
1/2 c celery, sliced thinly
1 pound green beans, ends removed
3/4 lb. plum tomatoes, peeled and chopped
1/2 c water
1/4 t fresh ground black pepper
1/4 t red pepper flakes
Salt to taste

Heat oil in skillet over medium high heat. Add garlic and sauté 1 minute, stirring constantly. Do not let the garlic brown or it will become bitter. Add potatoes, celery and salt and sauté 4 minutes. Add the beans and sauté another 3 minutes. Add water. Cover and cook 7 minutes. Add tomatoes, reduce heat and cook 4 minutes longer or until tomatoes soften. Stir in pepper flakes and serve immediately.

The sauce ingredients make this a great casserole. It’s certainly not boring or dull – it has a rich flavor and a nice, creamy consistency.

Broccoli Casserole

6 servings
116 calories per serving

10 oz frozen chopped broccoli, thawed
1 can fat free cream of celery soup
1/2 c 2% shredded cheddar cheese
1 t seasoned salt
1/4 c skim milk
1/4 c fat free mayo
1/3 c egg beaters
1/2 c panko bread crumbs

Preheat oven to 350 degrees. Pam a 11×7 baking dish. Put broccoli in dish. Mix soup, cheese and salt. Stir in milk, mayo and egg beaters and pour over the broccoli. Top with the bread crumbs and spray lightly with Pam. Bake 45 minutes. Broil for 2 minutes to brown the top. Serve immediately.

This soup uses up leftovers and is super simple to put together. You can always add extra fresh or dried herbs to make it as spicy as you like. I just sent some of this over to my sick soon to be sister-in-law. Hope it makes her all better

Rustic Chicken Soup

6 servings
202 calories per serving

3 ½ quarts water
2 c tomato soup
6 oz leftover grilled chicken, cut into small cubes
1 c shredded carrots
1 c green beans, trimmed
1 c small potato cubes
1 c white beans (canned)
1 onion, sliced
1 c celery, thinly sliced
1 c leftover roasted tomatoes or canned diced tomatoes
½ c grated parmesan cheese
2 t dry chicken bouillon powder
½ t garlic powder
½ t onion powder
Salt and pepper to taste

Place all in a pot and bring to a boil. Lower heat and simmer for 45 minutes.

A great recipe that is as tasty as my original ‘non diet’ version of this dish. It takes 5 minutes to throw it together and then it cooks for 6 hours in a crock pot leaving you time to blog while your dinner cooks Serve with Rice and Pasta with Parmesan Cheese and Sauteed Spinach with Garlic for a great complete meal under 400 calories.

Crock Pot 20 Clove Chicken

6 servings
170 calories per serving

6 boneless skinless chicken breasts (120 calories each – 4 ounces each)
¼ c white cooking wine or dry white wine
20 cloves whole garlic
4 stalks of celery, sliced
2 T basil flakes
2 t parsley flakes
1/8 t red pepper flakes
¼ c white wine
Salt and pepper to taste
Juice of one lemon
Zest of one lemon (just the yellow, not the bitter white)
Pam

Zesting Lemons, Limes and Oranges is a snap with this tool. I have a whole set of Microplane graters from fine to coarse and they never fail to get the job done easily and quickly.

In a small bowl, mix the wine with the basil, parsley and red pepper flakes. Spray a skillet with a small amount of Pam and heat on high for a few moments. Quickly brown the chicken on both sides and remove from pan so they do not cook too much. Add the garlic and celery to the wine mix and stir around to coat well. Place the garlic mix in the bottom of the crock pot.

Place browned chicken breasts atop the garlic mix. Squirt the juice of one lemon over the chicken. Put the zest of one lemon over the chicken. Add salt and pepper. Cover the crock and cook on low 6 hours.