Tag Archives: Dinner

Lemony Orzo and Tuna

April 8, 2013 admin 1 Comment

This is one of the pasta salads you will make again and again. The added protein from the tuna makes this a great complete meal, or you can serve as a side to any salad for a great lunch or light dinner.

6 servings
256 calories per serving

3/4 c orzo
1/2 t grated lemon zest
3 T lemon juice
1 T oil
Salt and pepper to taste
1 t minced garlic
½ t red pepper flakes
1 c drained and flaked tuna fish
1/2 c diced English cucumber
1/2 c chopped red bell pepper
1/3 c scallions, sliced into thin rings
1 T sliced basil
1/2 c crumbled goat cheese

Cook pasta according to package directions. When done, drain, rinse to stop the cooking process and place in a bowl. Mix lemon zest, oil, garlic, pepper flakes, salt, pepper and mix with the pasta. Add fish, cucumber, pepper and scallions and mix well. Place and sprinkle with cheese and basil.

Dinner, Lunch

Spinach, Ham and Rice Casserole

April 1, 2013 admin Leave a comment

A whole quarter of this casserole is yours for under 400 calories ! And it is so very flavorful. I used to do a version of this with a can of cream soup as well, but let me tell you, you don’t even miss it and without the extra calories, there’s a big old portion with my name on it 🙂

Trim the serving size by ½ and you have a great side dish or appetizer for just 195 calories.

4 servings
390 calories per serving

2 10 oz. packages frozen chopped spinach, thawed and squeezed dry
2 c cooked brown or white rice
2/3 c skim milk
½ c Egg Beaters
1 c grated low fat cheddar cheese (or parmesan, or gruyere, or swiss – whatever low fat cheese you like)
Salt and pepper to taste
1 T oil
1 medium onion, chopped
2 garlic cloves, minced
½ c fat free chicken broth
½ pound lean ham, chopped

Preheat oven to 375 degrees. Mix spinach, rice, milk, eggs, ¾ c cheese, salt and pepper. Heat oil in a skillet and cook onion with salt and pepper until onion begins to brown, about 8-10 minutes. During the last 2 minutes, add the garlic, then add broth and cook 4-5 minutes or so then add ham and cook until warm. Combine the 2 mixes and place in a baking dish and top with the remaining cheese and bake uncovered ½ hour.

Beef, Dinner, Fish, Kid Friendly

Skinny Surf and Turf

March 27, 2013 admin Leave a comment

Surf and term usually includes a large portion of meat and a lobster tail dripping in butter. If you’re looking for a healthier alternative, try a Skinny Surf and Turf with a lean piece of filet mignon and some Lemon Shrimp. Just as good, much lower fat, and a perfect celebration meal.

2 servings
346 calories per serving

2 4 oz. filet mignons
Garlic powder
Salt and pepper to taste
I Can’t Believe it’s Not Butter Spray

Add 2 servings of LEMON SHRIMP for the perfect ‘surf’ !

Preheat grill. Sprinkle meat with garlic, salt and pepper. Grill a couple of minutes each side or until desired temperature. When done, spritz with ICBINB Spray.

Dinner, Sides

Irish Colcannon

March 21, 2013 admin Leave a comment

Colcannon is a traditional Irish dish made with potatoes and cabbage. It makes an excellent side dish. And it’s a perfect way to use up left over cabbage and potatoes !

10 servings
115 calories per serving

1 1/2 lb. potatoes (about 4 large), peeled and quartered
3 slices bacon, chopped
1 small onion, chopped
1/2 c water
4 c cabbage, thinly sliced
2 T butter
1/2 c skim milk, warmed
Salt to taste

Put potatoes in a large Dutch oven and add enough cold water to cover the potatoes then bring to a boil. Reduce heat and simmer 20 minutes or until potatoes are tender. Heat a skillet and cook bacon then remove it from pan and drain. Add onions to skillet and cook 4 minutes. Add water and stir to loosen the bits stuck to the pan then add cabbage, cover and cook 7 minutes until water is evaporated. Mash drained potatoes with butter and milk then add the cabbage mix and salt and mix well.

Dinner, FiberGourmet, Italian, Pasta

Eggplant Pomodoro over Spaghetti

March 15, 2013 admin Leave a comment

By using FiberGourmet pasta, you really cut down the calorie count here – and with all the added vegetables, this is a very filling meal. Thank you, FiberGourmet !!

6 servings
212 calories per serving

2 T oil
1 medium eggplant, cut into small cubes
2 cloves garlic, minced, 4 plum tomatoes, diced
1/3 c chopped green or black olives
2 T white wine vinegar
Salt and pepper to taste
12 oz. FiberGourmet Spaghetti
¼ c chopped fresh parsley or basil

Take cubed eggplant and place in a colander. Sprinkle with 1 t salt and mix well. Place a bowl atop the eggplant and weight it with canned goods or something heavy. This helps the bitterness leave the eggplant. Leave like that for ½ hour then rinse well and pat dry. Heat oil in a skillet and cook eggplant 10 minutes then add garlic and cook another minute. Add tomato, vinegar, salt and pepper and cook 10 more minutes. Cook pasta according to package directions and serve with the pomodoro sauce over it.

Dinner, Sides, Vegetables

Spinach Souffle

March 8, 2013 admin Leave a comment

This recipe will make even the most finicky eater a spinach lover. The dish is light and fluffy with loads of cheesy flavor – the spinach flavor is definitely mellowed.

8 servings
149 calories per serving

1/2 c chopped onion
1 clove garlic, minced
1 T margarine, melted
8 oz. low fat cream cheese, at room temperature
8 oz. low fat cottage cheese
salt and pepper to taste
3/4 c egg beaters
20 oz. frozen chopped spinach, thawed, and well drained
1/4 t paprika
1/8 t nutmeg
Pam

Preheat oven to 325 degrees. Melt margarine and cook onion and garlic for 6 minutes. Remove to a bowl and add cream cheese, cottage cheese, salt and pepper and beat with a mixer. Add the egg beaters 1/4 cup at a time mixing well in between and then mix in the spinach. Spray a 9 inch baking dish with Pam and place the spinach mix in the dish and sprinkle with the paprika and nutmeg then cover and back 30 minutes. Uncover and bake another 15 minutes.

Beef, Dinner, Kid Friendly, Lunch, Soups

Meatball and Escarole Soup

December 14, 2012 admin Leave a comment

I just love meatball soup and when you use the frozen prepared meatballs, it takes all the hard work out of it. Just heat up some broth, add meatballs and some veggies and you have a great complete meal. Here is one of my favorite ways to serve.

4 servings
315 calories per serving

24 frozen cocktail meatballs
8 c chicken broth
1 6.5 oz. can sliced mushrooms, drained
4 c cleaned and torn escarole leaves
1 c shredded or julienned carrot
Salt and pepper to taste
1 t garlic powder
1 T dry minced onion
½ t oregano flakes
½ t parsley flakes

Mix all together and bring to a boil. Lower heat and simmer 10 minutes.

Dinner, Sides, Vegetables

Spinach Au Gratin

December 2, 2012 admin Leave a comment

Creamy, cheesy, savory spinach – a perfect side dish to a light fish meal.

6 servings
200 calories per serving

1 medium onion, thinly sliced
6 slices pre-cooked bacon, finely chopped
15 oz. fresh baby spinach leaves
4 oz. low fat cream cheese, cubed
15 Ritz Crackers, coarsely crushed
2 T grated parmesan cheese
1 T butter, melted
Pam

Preheat broiler. Spray pan with Pam and add onion. Cook 5 minutes adding a couple of tablespoons of hot water along the way if needed to keep the onions moist. Add bacon and cook 3 minutes. Add spinach and cook 3 minutes to wilt the spinach then remove from heat and add cream cheese being sure to mix well. Turn into a casserole dish sprayed with Pam. Mix crackers, parmesan and butter and sprinkle over the casserole. Broil 2 minutes to brown the crackers.

Appetizers, Dinner, Sides

Zucchini Quiche Cups

November 29, 2012 admin Leave a comment

These make a great side dish to a chicken or fish dinner. Or make a double batch and serve as appetizers at your next get together. Warm and homey without being a heavy dish and these make a really nice presentation – just perfect !

12 servings
115 calories per serving

2 c zucchini, in small cubes
2 t olive oil
Kosher salt and cracked black pepper
12 slices light wheat bread, crusts removed
12 grape tomatoes, quartered
1/2 cup soft low fat cream cheese spread
¾ c egg beaters
1/4 c light cream
2 T chopped fresh chives
Salt and pepper to taste
Pam

Heat oven to 400 degrees. Mix zucchini with oil and place on a baking sheet. Sprinkle with salt and pepper them bake until tender, about 15 minutes. Spray a cupcake tin with Pam. Flatten bread with a rolling pin or the bottom of a heavy pan and cut out a notch in the top so that when you place it in the cucpcake tins, it will wrap around nicely.

Then press into the bottom of the cupcake cups. Mix zucchini and tomatoes and spoon into the cups. Beat eggs, cream cheese, cream, chives, salt and pepper. Pour into the cups and bake 15-20 minutes or until they are set.

Dinner, Kid Friendly, Sides

Mashed Potato Bake

November 20, 2012 admin Leave a comment

Potatoes, cheese and sour cream – they are just meant to go together ! The little bit of baking gives the potatoes a nice crispy crust and this is a great side to anything – especially a grilled meat such as Grilled Chili Rubbed Sirloin.

3 servings
185 calories per serving

24 oz. potatoes, peeled and quartered (you can use the frozen Oreida Steam and Mash here for a quick alternative)
2 oz. low fat cream cheese, cubed
1/4 c low fat sour cream
1 T skim milk
1/2 t onion powder
1/2 t salt
¼ t pepper
Pam
ICBINB spray (I Can’t Believe it’s Not Butter)

Preheat oven to 350 degrees. Cover potatoes with water and bring to a boil them reduce heat, cover and simmer 20 minutes or until tender. Mash the potatoes and add the rest of the ingredients then place in a 13×9 baking dish sprayed with Pam. Spray with a few spritzes of ICBINB. Bake 20-25 minutes or until lightly browned.