Tag Archives: garlic

Veggie Mac and Cheese

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.

Veggie Mac and Cheese
Veggie Mac and Cheese

4 servings
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
Pam

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.

Grilled Chicken and Zucchini

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.

Grilled Chicken and Zucchini
Grilled Chicken and Zucchini

6 servings
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
Pam

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.

Foiled O’Brien

Cooking the potatoes and peppers in a foil packet basically steams them and they come out a wonderful consistency and packed with flavor. Serve alongside 3 oz. of broiled steak or a 4 oz. chicken cutlet for a meal balanced with protein, veggies and that all mighty carb that keeps you feeling more full :)

Foiled O'Brien
Foiled O'Brien

4 servings
155 calories per serving

1 lb. red potatoes, washed and sliced thinly
2 c red bell pepper slices
2 c yellow bell pepper slices
6 T sliced shallot (regular onion will work here too)
Pam
2 cloves garlic, mashed
3 T chopped parsley
½ t onion powder
Salt and pepper to taste

Preheat oven to 375 degrees. Take 4 sheets of aluminum foil, each about 12 inches by 12 inches (about 1 inch longer and 4 inches wider than a sheet of paper) and place them on a flat surface. Spray each with a little bit of Pam. Divide the potatoes, peppers and shallots evenly among the foil sheets. Sprinkle with the minced garlic, parsley, onion powder, salt and pepper.

Create a packet out of each by folding the foil sides up to make a tent and folding the edges over 2 times – then take each side and fold (roll) over twice and seal firmly so that the packet will say sealed keeping all the steam inside.

Place packets on a baking sheet and place in oven. Bake ½ hour to 45 minutes. Open packets and transfer contents to plates. Be careful opening packets as they will be full of steam.

For more instructions folding, Reynold’s says:
For each foil packet, bring up the two sides of the foil and double fold with about 1-inch wide folds. Leave room for heat circulation inside the packet as the food cooks. Double fold each end to form the foil packet.

And the Scouts site has a nice diagram.

Chili Rubbed Steak

The rub on this leaves a mildly spicy coating on the meat – none of the individual flavors stands out by itself – they all mingle and create a great flavor that leaves you coming back for more.

Chili Rubbed Steak
Chili Rubbed Steak

6 servings
290 calories per serving

2 t caraway seeds
2 t cumin seeds
½ t coriander seeds
2 T tomato sauce
1 T red chili paste
1 T olive oil
3 cloves garlic, minced
1 ¾ t chili powder
2 lb. boneless beef sirloin
½ t salt
¼ t pepper

In a skillet mix the 3 seeds and cook on medium high for 3 minutes or until toasted and fragrant, being sure to stir constantly then cool completely. Using a coffee grinder, pulse seeds to a fine powder and then combine with tomato sauce, chili paste, oil, garlic and chili powder, salt and pepper. Spread the spice mix over and refrigerate 2 – 4 hours. Grill meat 20 minutes or to desired doneness. Remove from heat, tent with foil and let sit 10 minutes before slicing.

Garlic and Lime Pork Tenderloin

Pork just has such flavor ! And when you add garlic and lime you get a great marinade that can easily be adjusted to just your taste. I added a ton of garlic powder to mine and the tenderloin was just fantastic !

Garlic and Lime Pork Tenderloin
Garlic and Lime Pork Tenderloin

6 servings
160 calories per serving

2 ¾ lb pork tenderloins
4 cloves garlic, sliced thin
2 T grated lime peel
1 T oil
2 t lime juice
½ t honey
¼ t salt
1/8 t pepper

Heat grill. Make small slits around the tenderloins and place slices of garlic inside them. Combine all the rest of the ingredients and brush over the pork. For extra garlicky goodness, sprinkle liberally with garlic powder just before cooking. Grill the tenderloins 20-25 minutes or until no longer pink.

You can also do this in the oven if you it is wintertime or you don’t have a grill. Preheat your oven to 400 degrees and place pork on a rack inside a baking pan. Place about ½ c of water in the bottom of the pan to help keep the pork moist during the longer cooking time. Cook 45 minutes to one hour flipping and re-basting during the halfway point.

Curry Lime Chicken Kabobs

You know the drill – toss the skewers and throw this in a grill basket ! But I still call it a “Kabob” recipe so you can visualize it :) The yogurt sauce is JUST PERFECT in this recipe. Serve with some cous cous on the side.

Curry Lime Chicken Kabobs
Curry Lime Chicken Kabobs

4 servings
261 calories per serving

1 lb. boneless skinless chicken breast, cut into bite size pieces
½ c plain yogurt
¼ c chopped cilantro
1 t grated lime zest
2 T lime juice
2 T oil
1 T honey
1 T Dijon mustard
2 cloves garlic, minced
½ t curry powder
¼ t salt
¼ t pepper
2 green bell peppers cut into 1 inch pieces
1 zucchini in ½ inch slices
10 grape tomatoes
Pam

For the marinade, mix yogurt, cilantro, lime peel and juice, oil, honey, mustard, garlic, curry, salt and pepper. Place chicken in a zip loc and pour in the marinade and refrigerate 4-24 hours. Heat grill and spray a grill basket with Pam. Cook 15 minutes or until chicken is done, stirring occasionally so that all sides of the meat and veggies get browned.

Spinach Burgers

This is flavorful and as good as you’ll find at any restaurant…I think even better ! It’s what a gourmet burger should be. The sautéed spinach and cheese are heaven. Eat yours without any toppings or add some Dijon or a slice of lettuce and tomato.

Spinach Burgers
Spinach Burgers

8 servings
310 calories per serving

10 oz. baby spinach
2 lb. lean ground beef
1/2 c shredded low fat cheddar cheese
2 T Worcestershire sauce
3 cloves garlic, sliced thin
Salt and pepper to taste
8 small Portugese rolls
Pam

Preheat grill. Spray a skillet with Pam and heat. Add garlic and sauté 1 minutes. Add spinach and 1 T Worcestershire and cook until spinach is wilted down. Remove from skillet and chop (I find kitchen shears work great here) the cool to room temperature or cooler. Mix beef, cooked spinach, salt, pepper and 1 T Worcestershire. Make 8 burgers and grill to desired doneness.

Teriyaki Grill Basket

Throw away those kabob skewers and get a grill basket – it makes cooking small pieces of things on the grill a snap ! Just cut it up, marinate and then throw in the grill basket. It’s like stir frying on the grill and you get a great even cook on all the bits.

Teriyaki Grill Basket
Teriyaki Grill Basket

6 servings
244 calories per serving

1/3 c soy sauce
2 T vegetable oil
1 T brown sugar
1 garlic clove, minced
1 t ground ginger
1 t seasoned salt
Pepper to taste
1 1/2 pounds boneless skinless chicken breast, cut into bite sized pieces
12 whole fresh mushrooms
1 large green bell pepper, cut into 1 1/2-inch pieces
1 large onion, cut into wedges
12 cherry tomatoes
Pam

Mix soy, oil, sugar, garlic, ginger, pepper and salt. Place chicken pieces in a Ziploc bag and pour over the marinade. Seal and refrigerate for at least 4 hours. During the last hour, add the veggies to the bag. Heat grill and spray a grill basket with high heat Pam. Cook veggies and chicken until chicken is done.

Chili Garlic Tuna

A nice ‘beefy’ tuna steak on the grill is one of those great summer treats. The leftovers make a GREAT tuna salad – just add a little low fat mayo and some diced up pickles or celery.

Chili Garlic Tuna
Chili Garlic Tuna


4 servings
335 calories per serving

2 cloves garlic, minced
½ t crushed red pepper
4 tuna steaks – 8 oz. each
2 t Chili Garlic sauce (found in the Asian section of your market)
Salt and pepper to taste
4 t oil
Lime zest as garnish
Lime juice

Heat the grill or preheat the broiler. Combine garlic, pepper flakes, chili garlic sauce and salt. Make several small slits in the tuna steaks and insert the garlic mix into the slits. Then rub the oil on the steaks and sprinkle with salt and pepper and grill or broil 3 – 5 minutes per side or until desired doneness. Squirt with a bit of lime juice and sprinkle with lime zest and serve.

Spaghetti Carbonara

This recipe makes up a wonderfully flavorful sauce – anything with bacon is good in my book !

Spaghetti Carbonara
Spaghetti Carbonara

2 servings
300 calories per serving

4 ounces uncooked FiberGourmet spaghetti
1/2 cup skim milk
3 T grated Parmesan cheese
1 T chopped parsley
Salt and pepper to taste
Pam
1/3 c chopped pancetta or thick cut bacon (about 1 1/2 ounces)
1/4 c finely chopped onion
1 garlic clove, minced
1 large egg

Cook pasta according to package instructions. Drain reserving ¼ c of the cooking water. Mix milk, cheese, parsley, salt and pepper. Heat a skillet and spray with Pam then sauté pancetta 3 minutes. Add onions and garlic and continue cooking another 5 minutes until onion is browned. Reduce heat to medium low and add milk mix and spaghetti to the pan. Whisk egg in a bowl and add the reserved cooking liquid stirring constantly so egg does not start to cook. Gradually add to pan stirring constantly and cook 4 minutes on low until sauce is thick.

Related Posts with Thumbnails