This is a great seafood stew full of flavor and body. If you have leftover bits of cooked fish. you only need to put them in the crock for 15 minutes or so to heat up. If you like it a bit spicier, add some hot sauce and you get a jambalaya tasting dish.
215 calories per serving
2 c chopped onions
2 stalks celery finely chopped (about 1 c)
5 garlic cloves, minced
28 oz. can diced tomatoes, undrained
8 oz. clam juice
6 oz. tomato paste
½ c white wine or water
1 T red vinegar
1 T oil
½ t basil flakes
½ t parsley flakes
½ t onion powder
½ t garlic powder
½ t oregano flakes
¼ t sugar
¼ t red pepper flakes
1/2 t dried thyme
1 bay leaf
1 lb. firm white fish in 1 inch pieces
¾ lb shelled, cleaned shrimp, tailed removed
6.5 oz. can chopped clams and their juice
6 oz. can crabmeat (or fresh)
¼ c parsley, chopped
Combine onions, celery, garlic, tomatoes, clam juice, tomato paste, vinegar, spices, sugar, thyme, pepper flakes and bay leaf and mix well. Cover and cook on high 4 hours. Stir in fish, shrimp, clams and crab and reduce heat to low and cook 45- 1 hour minutes or until fish is done. Remove bay leaf before serving. Stir in parsley.
This dish has a subtle yet delicious curry flavoring – it’s perfect next to chicken and fish dinners. If you haven’t tried curry before, but you like cauliflower, this is a great dish to try. It’ll get you hooked on curry, I bet
100 calories per serving
1/4 c olive oil
2 t curry powder
2 t sugar
1 t lemon juice
Salt and pepper to taste
4 c cauliflower florets
1/3 c slivered or sliced almonds
Preheat oven to 400 degrees. Mix oil, curry, sugar, lemon, salt and pepper than mix in cauliflower. Pour all into a 13×9 baking dish and cover. Bake 15 minutes then stir and add almonds and cook another 10-15 minutes uncovered.
Milanese style just means a breaded cutlet – – This is easy to throw together and the cutlets rival my old standby recipe – it’s the parmesan cheese in them that make these really special. Change up the salad by adding different veggies; tonight I had some left over zucchini and radishes that I threw in.
197 calories per serving
4 3 oz boneless chicken breasts
1/4 t black pepper
¼ t salt
1/4 c seasoned bread crumbs
2 T grated parmesan cheese
1 1/2 t oil
3 c baby salad greens or field greens
1 c grape tomatoes, halved
1/4 c matchstick cut carrots (pre-packaged)
3 T low fat balsamic dressing
Sprinkle chicken with salt and pepper. Rinse chicken in water. Combine bread crumbs and parmesan in a bowl and press chicken cutlets in to coat well. Spray a skillet with Pam and heat over medium heat and add the chicken and cook about 4-5 minutes per side or until browned. Mix the salad greens, carrots, tomatoes and dressing and serve salad alongside chicken cutlet.
This dish is a FAVORITE of mine when I go to Asian restaurants. Now I’ve recreated it at home ! I’ve added some more veggies that you usually get in the restaurant dish and it makes it a nice complete meal. This tastes so authentic and so delicious !
385 calories per serving
8 oz. rice noodles (pad thai work great – the wider the better, but whatever you can find !)
1/2 c beef broth
4 teaspoons black bean garlic sauce (available in the Asian section of your market)
1 T soy sauce
2 t brown sugar
2 t cornstarch
4 t peanut oil
1 teaspoon minced ginger
1 small onion, thinly sliced
5 ½ c sliced and cut stir fry veggies (snow pea pods, carrots, broccoli, celery) (if using frozen, thaw them)
1/2 c water, divided
8 ounces sirloin steak, cut into thin slices
¼ c douchi (fermented black beans available at your local Asian market)
Prepare noodles according to package instructions then rinse in cold water and drain and set aside. Mix Sherry, sauces, sugar and cornstarch and set aside. Heat 2 t oil in a non stick skillet and cook ginger 30 seconds. Add onion and cook 5 minutes or until softened up a bit then add the rest of the veggies plus ¼ c water. Cover and cook 5 minutes or until the veggies are softened a bit. Add the veggies to the noodles and wipe out your pan. Add 2 t oil to the pan and cook steak 3-4 minutes to brown it then add in the cornstarch and cook 2 minutes to thicken the sauce. Now add the veggies and noodles to the pan with ¼ c water and the fermented black beans. Heat through for about 2-3 minutes and serve immediately.
This goes together in no time, but then you have to be around the house to tend to the meat every couple of hours as it SLOW cooks in the oven. But it is worth EVERY second. Just plan this one for a day you are inside anyhow.
The sauce is deep and rich and thick and very authentic – it rivals any you would find at a good BBQ Joint !
281 calories per serving
1 T oil
2 yellow onions, diced
2 T chili powder
1 T ground cumin
2 t paprika
1 t cayenne pepper
12 oz. bottle of lager beer
¾ c ketchup
¾ c cider vinegar
½ c whole grain mustard
2 T tomato paste
1 T canned chipotle pepper in adobo sauce, minced (here is where you can really spice it up – the more chipotle pepper, the hotter it will be !)
1 T adobo sauce (from can above)
5 lb. bone in pork butt or pork shoulder
Preheat oven to 300 degrees. Heat oil in a Dutch oven on medium low heat and cook onions about 20 minutes then increase heat to high and stir in chili powder, cumin, paprika and cayenne and cook 1 minute. Then stir in beer, ketchup, vinegar, mustard, tomato paste, minced pepper, adobo sauce and bring to a boil. Lower heat to medium low and cook about 10 minutes. Trim all the fat from pork, remove pan from heat and add pork putting some of the sauce on top. Cover and move pan to the oven and bake 1 ½ hours then turn the pork over, cover with more sauce , cover the pan again and cook another 1 ½ hours. Then uncover and continue to cook until the meat pulls apart easily, another 1-2 hours. Place meat in a large bowl and cover with foil. Retain sauce in a cup or bowl and refrigerate 20 minutes or so – or until the fat separates from the sauce and then skim it off. Return sauce to pan and heat 4-5 minutes. Shred the pork and discard any bone. Mix the heated sauce into the shredded meat and stir well.
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.
These steaks are just DELICIOUS! I had my doubts of how the pesto and parmesan flavors would go with steak, but this was just great. It was a mild yet super flavorful addition to the steak and added back a lot of moisture that grilling can deplete. Serve with a quick salad such as Tomato, Cucumber and Egg salad for a great BBQ meal.
284 calories per serving
2 beef rib eye steaks, about 1 ½ inches thick (2 pounds)
¼ c pesto sauce
2 T shredded parmesan cheese
1 T oil
Heat the grill. Make a horizontal slit in each steak to form a pocket and stuff with pesto and cheese and then press closed. Drizzle with oil and then grill 7 minutes each side or to desired doneness. Cut into thin strips before serving.
What a great flavor ! The honey mop at the end of the grilling makes for a perfectly sweet yet spicy chicken leg.
207 calories per serving
2 t garlic powder
2 t chili powder
2 t salt
1 t cumin
1 t paprika
1 t red pepper flakes
5 medium chicken legs (about 3 oz. each)
6 T honey
2 t cider vinegar
1 t barbeque sauce
High heat grill spray
Heat grill and spray with cooking spray. Mix all the spices in a large bowl and add the chicken. Mix around pressing the spices into the chicken so they stick much like a dry rub. Grill chicken 18 minutes. Mix honey and vinegar and mop half of it over the legs with a brush. Cook one minute. Flip legs and mop with the rest of the honey mix. Cook one final minute and then serve immediately.
So simple yet so good – this is a great meal to serve when zucchini are in season. Remember to use a grill basket for regular kabob recipes – it takes out so much of the work and you’ll find the food cooks more evenly.
187 calories per serving
1 c parsley, chopped
2 T chopped almonds, toasted
2 T chopped chives
½ t grated lemon zest
3 T lemon juice
1 T oil
½ t oregano flakes
Salt and pepper to taste
1 garlic clove, minced
1 ½ lb. bones skinless chicken breast, cut into bite sized pieces
4 zucchini cut into thick slices
1 t red pepper flakes
Heat grill. Mix parsley, almonds, chives, lemon zest, lemon, oil, garlic and some salt and pepper. This will be a salsa to serve with the dish. Spray a grill basket with high heat Pam and grill chicken and zucchini 8 minutes or until done. Sprinkle with salt and pepper and red pepper flakes half way through the cooking process. Serve with the prepared salsa.