This sooooo takes the place of a regular grilled cheese – not quite your local diner fare, but very satisfying. It is tasty and fat free cheese slices do not taste like cardboard like they did 10 years ago. They are creamy and cheesy and this is an awesome sandwich.

Grilled Cheese and Tomato Soup

1 serving
140 calories for the sandwich
100 calories for the soup

2 slices 45 calorie bread
2 slices Kraft fat free slices American cheese
20 sprays of ICBINB (I Can’t Believe It’s Not Butter Spray)
Pam

Tomato Soup – approximately 1 cup = 100 calories for several brands in the carton. And to me, the soups in the carton are much better than the canned ones. I swear I can taste the can when I eat some brands

Spray pan with Pam and heat – make sure pan is good and hot on medium high heat. Make sandwich of the bread and cheese. Spray outsides of the sandwich with 5 sprays each of ICBINB. Place in pan and cook 1-2 minutes or so each side or until brown and cheese is melted. Meanwhile heat the soup in a pot and ladle into a mug.

So easy, so simple. Mexican grilled cheese !

Mushroom and Cheese Quesadilla

1 serving
202 calories per serving

1 whole wheat tortilla (80 calorie version)
1/4 c salsa
1/2 c chopped mushrooms
1/4 c fat free shredded cheddar cheese
2 T low fat sour cream

Sprinkle the mushrooms and cheese on half the tortilla. Fold over and place in a heated skillet. Cook 2 min. Flip and cook another 2 minutes. Serve with sour cream and salsa.

This has a lot of flavor and is a great lunch salad. You don’t even realize you’re eating lettuce And it even fills up my husband ! If you don’t like black beans, substitute kidney or white beans.

Santa Fe Bean Salad

4 servings
305 calories per serving

1/3 c salsa
3 T low fat sour cream
1 T cider vinegar
15 oz can black beans, rinsed
1 c grape tomatoes, halved
1/2 c corn
1/2 c diced avocado
1/4 c chopped cilantro
6 c chopped romaine
2 oz pepper jack cheese, shredded
24 baked tortilla chips

Stir together salsa, sour cream and vinegar to make sauce. Combine the beans, tomatoes, corn, avocado and cilantro with the sauce. Divide lettuce and place on plates. Top with 1/2 c of the bean mix. Sprinkle with cheese. Place 6 chips around each plate and serve.

This is a great place to mix and match – anything that goes into an omelette can go in here – mushrooms, peppers, onions, ham, etc.

Scrambed Eggs and Cheese

1 serving
205 calories per serving

1/2 c Egg Beaters
1 Laughing Cow light cheese, cut in cubes
Pam
1 piece of 45 calorie bread, toasted
1 T buttery spread

Heat pan on medium heat. Remove from heat and spray with Pam. Return to heat. Add Egg Beaters and scramble lightly. Once eggs are set, add cubes of cheese and fold in until well distributed and eggs are done.

Toast bread and add 1 T buttery spread. Serve immediately.

This is one of my absolute favorites and I have made it many times. It’s a great meal to serve for guests as they do not feel like they are on a diet (just give them bigger portions) and you don’t have to break your 400 calorie habit when entertaining !

Cavatelli with Escarole

4 servings
359 calories per serving

8 oz frozen cavatelli
1 1/2 t oil
3 cloves garlic, minced
1/4 t crushed red pepper flakes
1 lb. escarole
1 can small white beans, drained and rinsed
1 c low fat chicken broth
1/4 t salt
1/4 t garlic powder
1/4 c grated parmesan cheese

Cook the cavatelli according to package instructions. Drain and keep warm. In a Dutch oven or large pot heat oil over medium high heat. Add garlic and red pepper and cook, stirring frequently, about 1 minute. Clean the escarole, trimming away any bad spots and getting rid of the tough outer leaves and then chop it or tear it into pieces about the same size you would make them for a salad. Add a handful of escarole at a time to the pot stirring until it is all mixed well. Cook 5 minutes. Add the beans and cook 5 or more minutes, or until the escarole is wilted. Add the broth and salt and garlic powder and cook 5 minutes. Add the cavatelli and cook a minute or so, just to heat through pasta. Remove from pan, sprinkle with cheese, and serve immediately.

I’m not a huge fan of plain salads. But when you add lots of fiber (chickpeas) and cheese, then they become special and they do fill you up. This one has both and has a great citrus dressing. Add a few squirts of fresh lime of orange juice to give it even more citrusy taste.

Chickpea Salad with Feta Cheese

4 servings
178 calories per serving

1 15oz. can chickpeas, drained
2 scallions, sliced
1/2 c grape tomatoes, halved
3 T fresh parsley, chopped
3 C bagged salad mix (I like to use a mix or organic greens or mesclun mix)
2 oz. low fat feta cheese
1 t lemon zest
2 T lemon juice
1 t oil
1 garlic clove, minced
1/4 t salt

Mix zest, juice, oil, garlic and salt. Add chickpeas, tomatoes, scallions, parsley and salad and toss well to coat. Sprinkle with feta and serve.

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.

Ahhh – cheese ! There is nothing quite like it. And in most diets it is highly taboo due to the calories and fat content. These wedges of goodness fit right into my diet plan coming in at 50% less fat than the regular and a mere 35 calories per wedge. The wedges are BIG. Do not think these are like those little Laughing Cow squares. They are not. These are gloriously big cheesy wedges !

They come in 3 wonderful flavors:
Original (Swiss blend)
Garlic and Herb
French Onion

They are a very creamy and soft cheese – more like a spread, really. And they are perfect used in a multitude of ways. Here’s how I use them…

- Use in my Macaroni and Cheese recipe, either alone or with a mixture of other cheeses

- Melt and mix with a little skim milk to make a sauce for broccoli and other vegetables

** Open one up and dip pretzel rods in for a quick snack (my favorite!)

- Spread on a toasted whole wheat muffin and top with tomato slices for a great Cheese Muffin

- Cut into cubes and drop into scrambled eggs just before they set

- Spread in wraps before making lunch or breakfast wrap recipes

The Laughing Cow website also has a bunch of recipes that you can try

I know I sound like a commercial. But I love these things ! And I want you all to buy them too so they don’t stop making them

Lotsa different toppings can go on here to change it up. Anything that goes on a real pizza tastes good here. Extra veggies really don’t push up the calorie count much…mushrooms, peppers, onions, broccoli, etc.

4 servings
285 calories per serving

4 6-inch whole wheat pitas (Arnold’s Sahara are a good low cal choice)
3/4 cup marinara sauce
1/4 t crushed red pepper
1/4 t garlic powder
1/2 t oregano flakes
1 c shredded low fat mozzarella cheese
16 slices turkey pepperoni
1/2 T olive oil

Preheat oven to 350 degrees. Brush oil on the pitas. Spread with sauce and sprinkle with oregano, pepper and garlic powder. Sprinkle cheese over the tops. Add pepperoni slices. Cook for 15 minutes or until cheese is bubbly and starting to brown.

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.