So easy to make – this takes just a few minutes. And the results are SUPER ! There will be lots of yummy noises as your group eats this one up. Serve with low cal crackers.
72 calories per serving
10 oz. package frozen broccoli
8 oz. Cabot low fat sharp cheddar, grated
4 oz. cream cheese
2 T milk
1 t Tabasco sauce
1/2 t pepper
Microwave broccoli in a partially covered dish 8-10 minutes. Add cheddar, cream cheese, tabasco and pepper. Recover and microwave 1-2 minutes or until cheeses are melted. Stir until smooth. Serve immediately with crackers.
I am betting you can smell this cooking from all the way over there ! The parmesan and cheddar cheeses blend to perfection and the pasta…well, it just feeds the soul. The portion size will be cut down dramatically to come in at 400 calories if it were not for the FiberGourmet pasta.
399 calories per serving
10 oz. Fiber Gourmet Penne pasta
2 t oil
1 9 oz. yellow summer squash halved lengthwise and sliced thinly
1 9 oz. bag frozen artichoke hearts, thawed
4 scallions sliced thinly
1 bottled roasted red peppers, rinsed and diced
3 cloves garlic, minced
3 T flour
2 ½ c skim milk
¾ t salt
1 c grated no fat cheddar cheese
¼ c parmesan cheese
Cook pasta according to package instructions. Preheat oven to 400 degrees. Heat oil in a skillet on medium high heat and add squash, scallion, artichokes, peppers and garlic. Cook 7 minutes. Add flour and stir well and then gradually add milk. Add salt and cook an additional 5 minutes. Add the hot veggies and sauce to the pasta along with the cheddar cheese and mix well and turn into an 11×7 baking pan that has been sprayed with Pam. Sprinkle with parmesan and bake ½ hour or until hot and crusty.
Cobb salads are a perfect lunch. They are packed with protein and give you the energy to get through the afternoon without any ‘3 o’clock sleepies’.
200 calories per serving
12 c mixed salad greens
6 oz. thin deli sliced roasted turkey breast, cut into strips
1 chopped avocado
1 ½ c grape tomatoes, halved
8 slices bacon, cooked and crumbled
3 hard boiled eggs cut into wedges
1 c low fat shredded cheddar cheese
8 oz. light balsamic vinaigrette dressing
Place greens on a platter and then lay other ingredients in strips across the top. Place dressing on top of individual portions.
Grilled Portobello mushrooms make any sandwich a winner in my book. The turkey and cheddar are just the supporting cast here – the mushrooms are really the stars 🙂
365 calories per serving
1 T low fat mayo mixed with ¼ t minced horseradish
1 small club roll
1 slice cheddar cheese
6 slices lean and thin deli turkey breast (Oscar Mayer has great lean deli meats pre-packaged and ready to go)
1/2 c sliced grilled portobello mushrooms
Spread mayo mix on buns. Fill up the sandwich and enjoy !
This is just what it’s called…a great company casserole. It is easy to prep, all the prep is done way ahead, and the result is a creamy, tasty vegetable side dish that disappears very quickly !
178 calories per serving
1 can low fat cream of celery soup
1 c low fat sour cream
1 c shredded low fat cheddar cheese
Salt and pepper to taste
½ t garlic powder
½ c finely chopped onion
9 oz. frozen cut green beans, thawed
6 oz. frozen peas and carrots, thawed
2 c frozen corn, thawed
¼ c crushed low fat Ritz crackers
I Can’t Believe It’s Not Butter spray
Preheat oven to 350 degrees. Mix soup, sour cream, cheese, garlic powder, salt, pepper and onion then stir in the veggies and place in a 2 quart baking dish sprayed with Pam. Cover and bake 25 minutes. Then uncover, sprinkle crumbs around edges and spritz the crumbs with the ICBINB spray. Bake another 10 minutes or until the edges are lightly browned.
This sure doesn’t taste like it’s only cooked 8 minutes – it tastes much more like a soup that has been prepped and cooked for hours. The depth of flavor is fantastic. It has a bright and vibrant broccoli taste that is mellowed by the beans and cheese. Very, very good ! This is quite a good serving size – you can easily move this to 5 side servings and have this next to a salad or sandwich.
220 calories per serving
14 oz. vegetable broth
1 c water
1 lb. broccoli florets
14 oz. cannellini beans, rinsed and drained
1/4 t salt
1/4 t pepper
1 c shredded low fat cheddar cheese
Boil water and broth in a saucepan. Add broccoli and cover the pan and cook 6 minutes then add the beans, salt and pepper and cook 2 minutes. Place half the soup in a blender with ½ c of the cheese. Puree and place in a bowl. Repeat with the remaining soup and cheese.
Another great dish where your veggies and your starch are all together in one place. This whips up quickly and is a great side to chicken and fish dishes.
226 calories per serving
2 c hot cooked rice
¾ c shredded low fat cheddar cheese
½ c egg beaters
¾ t garlic salt
10 oz. package frozen broccoli florets, thawed
4 oz. chopped mushrooms
½ c chopped green bell pepper
½ medium onion, chopped
1 c egg beaters
½ c skim milk
½ t onion salt
½ t pepper
½ t salt
4 oz. shredded low fat cheddar cheese
Preheat oven to 375 degrees. Combine the first 4 ingredients and press into the bottom of a 2 quart baking dish sprayed with Pam. Steam the broccoli, mushrooms, bell pepper and onion for 5 minutes. Mix egg, milk, onion salt and pepper and stir into the veggies and pour it all over the rice crust. Sprinkle with cheese and bake 25-30 minutes or until a knife inserted comes out clean.
These are FABULOUS ! Serve as a breakfast muffin, for brunch, for lunch, or even as a dinner side. They are quite versatile – add or remove spices to make these taste just how you like them 🙂
190 calories per serving
6 slices thin bacon, chopped (I use the precooked version and totally skip the frying step)
10 cloves roasted garlic, chopped finely (don’t substitute raw garlic)
3/4 cup buttermilk Bisquick
1 1/2 T chopped parsley
2 c shredded low fat mild cheddar cheese
Salt and Pepper to taste
Preheat oven to 350 degrees. Spray muffin pans with Pam. Fry bacon and remove to a plate with a slotted spoon. Beat eggs and stir in Bisquick, parsley, cheese, bacon, salt, pepper and garlic and spoon into muffin tins. Bake 10-15 minutes or until lightly brown. Cool before removing from pan.
This is just one of those special recipes – this makes a beautiful risotto-like dish that bakes up with no effort. It is creamy and delicious.
204 calories per serving
1 1/2 c brown rice
3 c chicken broth
4 c diced zucchini
1 red bell pepper, chopped
1 green bell pepper, chopped
1 large onion, diced finely
3/4 t salt
Pepper to taste
1 1/2 c skim milk
3 T flour
2 c shredded low fat cheddar cheese
1 c frozen corn, thawed
Preheat oven to 375 degrees Pour rice into a 9×13 baking dish. Simmer broth until hot and then stir into the rice. Add zucchini, peppers, onion, salt and pepper. Cover with foil and bake 45 minutes then remove foil and cook another 35 minutes or so, until liquid is all absorbed.
Whisk milk and flour in a saucepan and cook until bubbly and thick, about 4 minutes. Reduce heat to low and add 1 ½ c of the cheese and corn and cook until cheese is all melted. When rice is done, stir in cheese sauce and sprinkle with the last ½ c cheese and bake another 10 minutes to melt cheese. Let rest before serving.