Tag Archives: dijon mustard

Low Fat Mac Salad

July 1, 2011 admin Leave a comment

When you add in a lot of veggies to bulk up mac salad, you can really bring down the calorie count and this one is so creamy !

16 servings
121 calories per serving

8 oz. multi grain pasta, uncooked
3 c small broccoli florets
1 red or green pepper, chopped
1 c low fat mayo (I like using the olive oil one!)
1/4 c low fat sour cream
2 T Dijon mustard
1 T red vinegar
Salt and pepper to taste
2 hard boiled eggs, chopped

Cook pasta according to package instructions and add the veggies into the water during the last 2 minutes of cooking time. Rinse with cold water to stop the cooking process and then drain well. Add mayo, sour cream, vinegar, salt and pepper, and mustard and stir well then add eggs. Chill at least 3 hours so the flavors mingle.

Chicken, Dinner

Arugula and Chicken Sausage

May 10, 2011 admin Leave a comment

There are so many good things in this casserole – and all the flavors mesh incredibly well. The mellow swiss cheese is the perfect cheese for this recipe.

6 servings
252 calories per serving

1 cup Egg Beaters
4 large eggs
1 c skim milk
2 T Dijon mustard
Salt and pepper to taste
½ c fresh basil, sliced
4 c wheat bread cut into 1 inch cubes
5 c chopped arugula
¾ c canned artichoke hearts, chopped
1 c cooked chicken sausage, sliced thin
¾ c shredded swiss cheese
Pam

Preheat oven to 375 degrees. Spray a baking dish with Pam. Rinse the arugula and then place in a bowl and cover with plastic wrap. Fold back one edge leaving just a bit of an open slit. Cook 2-3 minutes to wilt the arugula then drain well and squeeze out extra water.

Whisk egg whites, Egg Beaters and milk then add Dijon, salt, pepper and basil and stir well. Mix together bread cubes with the arugula, sausage and artichokes. Pour in the egg mix and toss well. Place in baking dish and cover with foil then bake 45 minutes. Sprinkle with cheese and continue baking 20 minutes UNCOVERED. Cool for 15 minutes.

Lunch, Salads

Turkey, Black Bean and Edamame Salad

April 26, 2011 admin Leave a comment

Edamame are just baby soybeans – they are tender, sweet, and you often see them served at Japanese restaurants. I like to buy frozen ones and keep them on hand for different recipes. Salads are a great way to serve them 🙂

4 servings
390 calories per serving

2 c cubed smoked turkey
15.5 oz. can black beans, rinsed and drained
14 oz. can corn
1 c shelled edamame cooked according to package instructions
1 red bell pepper, chopped
¼ c chopped cilantro
1 T minced garlic clove
Salt and pepper to taste
2 T oil
2 T cider vinegar
1 t Dijon mustard
4 c field greens

Mix the turkey, beans, corn, edamame, bell pepper, cilantro, garlic, salt and pepper. Whisk oil, vinegar and mustard and pour over the turkey mix and season with salt and pepper. Place mixture over the lettuce and serve immediately.

Chicken, Lunch

Chicken Couscous Salad

April 21, 2011 admin Leave a comment

This was on of the most excellent lunch salads I have had in a long time ! The curry flavor is just divine, the meal is filling, and it will be a lunch to remember !

2 servings
343 calories per serving

1 ¼ c chicken broth
1 c (6 oz.) boneless skinless chicken breast cut into thin strips
3 t curry powder
½ c whole wheat couscous
½ c diced red bell peppers
½ c chickpeas, drained and rinsed
¼ c scallions, sliced
¼ c cilantro, chopped
1 T Dijon mustard
¼ t kosher salt
1 c lettuce leaves
2 medium tomatoes, sliced

Bring broth to a boil. Cook chicken in broth 5 minutes or until cooked through and then remove to a plate and toss with 1 t curry. Bring broth back to boil and add couscous. Remove pan from heat, cover and let sit 5 minutes. Fluff couscous and place in a bowl with peppers, beans, scallions, and cilantro. Then add the mustard, remaining curry and salt. Put lettuce and tomato slices on plates and top with the chicken curry mix. Can be served cold or warm.

Chicken, Lunch, Sandwiches

Grilled Chicken Sandwich

January 24, 2011 admin Leave a comment

The mustard and Cajun flavoring give this sandwich a nice zing. It would taste just as good served cold, but grilled is good too !

1 serving
250 calories per serving

2 slices 45 calorie whole wheat bread
1 tsp. dijon mustard
6 slices shaved deli chicken breast, Cajun flavored
2 slices tomato
1 slice Fat Free Kraft Singles Cheese
ICBINB
Pam

Make sandwiches. Spray skillet with Pam and heat. Spray outside of each slice of bread with 5 spritzes of ICBINB Spray. Grill 3 minutes each side.

Dinner, Sides, Summer, Vegetables

Marinated Tomatoes

April 28, 2010 admin Leave a comment

This dressing was a super change from the ordinary vinegar dressing – the Dijon gave just enough tang to make the dish interesting without overpowering the flavor of the tomatoes. I am looking forward to farmer’s market tomatoes !

8 servings
60 calories per serving

Dressing:
2 cloves garlic, minced
1 T chopped oregano
2 T oil
1 T Dijon mustard
½ t salt
½ t pepper
½ t onion powder

Salad:
1 pint grape tomatoes, halved
1 pint yellow pear tomatoes, halved
1 pint cherry tomatoes, halved

Combine all dressing ingredients and toss with tomatoes. Cover and refrigerate at least an hour so flavors mix.

Salads, Sides

Apple Salad

February 3, 2010 admin 1 Comment

A sophisticated blend of endive, watercress and apple that cures boring salads !

4 servings
132 calories per serving

Dressing:
2 T oil
1 T cider vinegar
1 t sugar free maple syrup
2 t Dijon mustard
Salt and pepper to taste

Salad:
2 heads endive
1 bunch watercress
4 stalks celery
1 apple

Mix dressing. Core and slice endive. Remove thick stems from watercress. Slice celery and apple thinly. Mix together and add dressing. Add 2 T crumbled goat cheese for only 40 calories more.