Tag Archives: garlic

Tortellini Alpesto

January 8, 2010 admin Leave a comment

Cheese tortellini, even in smaller portions, are very filling and satisfying. This meal also packs in tons of veggies and a great sauce that sooooo does not say diet. It’s almost a pesto alfredo the way the sauce flavors combine.

4 servings
335 calories per serving

9 oz refrigerated cheese tortellini
16 oz frozen broccoli stir fry vegetables
8 oz fat free sour cream
2 T pesto sauce (Buitoni makes a good one)
1/4 c grated parmesan cheese
1/8 t pepper
¼ t garlic powder
Salt to taste

Cook tortellini and vegetables together in 3 quarts of water 7-9 minutes. Drain and place in a bowl. Combine sour cream, pesto, salt, garlic powder and pepper. Stir into pasta and veggies. Sprinkle with parmesan cheese and serve immediately.

Lunch, Mediterranean, Salads, Sides

Chickpea Salad with Feta Cheese

January 8, 2010 admin Leave a comment

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.

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.

Beef, Dinner

Beef Stew

January 4, 2010 admin Leave a comment

There’s nothing like a hot bowl of stew on a cold night. This one is packed with goodness and tastes so very yummy !

4 servings
275 calories per serving

1 lb. lean steak (sirloin, London broil, filet, etc.) cut into 1 inch cubes
8 oz. sliced mushrooms
2 c green beans
2 large carrots, peeled and sliced
1 lb. potatoes, peeled and cut into 1 inch cubes (about 1 very large)
1 can (14 oz.) fat free beef broth
1 can (14 oz.) fat free beef gravy
¼ t garlic powder
1/8 t onion powder
Salt and pepper to taste
2 garlic cloves, minced
2 t olive oil

Heat pan to medium high heat and then add oil. When oil is hot, add beef. Sprinkle with garlic powder, onion powder, salt and pepper. Cook beef until browned on all sides, about 4 minutes. Add garlic and cook for another 5 minutes on medium heat, stirring occasionally. Add broth, gravy, and carrots. Bring to a boil. Then cover and cook 45 minutes on low heat. Add potatoes and cook another 30 minutes. Add green beans and cook a final 15 minutes.

Alternately, you can add all at once and crock pot this meal on low 5-6 hours – but the veggies will not be as crisp.

Chicken, Dinner

Crock Pot 20 Clove Chicken

December 29, 2009 admin 2 Comments

A great recipe that is as tasty as my original ‘non diet’ version of this dish. It takes 5 minutes to throw it together and then it cooks for 6 hours in a crock pot leaving you time to blog while your dinner cooks 🙂 Serve with Rice and Pasta with Parmesan Cheese and Sauteed Spinach with Garlic for a great complete meal under 400 calories.

6 servings
170 calories per serving

6 boneless skinless chicken breasts (120 calories each – 4 ounces each)
¼ c white cooking wine or dry white wine
20 cloves whole garlic
4 stalks of celery, sliced
2 T basil flakes
2 t parsley flakes
1/8 t red pepper flakes
¼ c white wine
Salt and pepper to taste
Juice of one lemon
Zest of one lemon (just the yellow, not the bitter white)
Pam

Zesting Lemons, Limes and Oranges is a snap with this tool. I have a whole set of Microplane graters from fine to coarse and they never fail to get the job done easily and quickly.

In a small bowl, mix the wine with the basil, parsley and red pepper flakes. Spray a skillet with a small amount of Pam and heat on high for a few moments. Quickly brown the chicken on both sides and remove from pan so they do not cook too much. Add the garlic and celery to the wine mix and stir around to coat well. Place the garlic mix in the bottom of the crock pot.

Place browned chicken breasts atop the garlic mix. Squirt the juice of one lemon over the chicken. Put the zest of one lemon over the chicken. Add salt and pepper. Cover the crock and cook on low 6 hours.

Sides, Vegetables

Sauteed Spinach with Garlic

December 29, 2009 admin 2 Comments

This literally takes 5 minutes to cook and just a couple to prepare, especially if you have a handy dandy garlic chopper.

Garlic chopper

The spinach wilts in no time and you can make this as mild or as spicy as you wish by adjusting the amount of red pepper flakes. Serve with Rice and Pasta with Parmesan Cheese and Crock Pot 20 Clove Chicken for a great complete meal under 400 calories.

3 servings
58 calories per serving

2 t olive oil
Pam
3 garlic cloves, minced
2 bags prewashed baby spinach leaves
Salt and pepper to taste
¼ t red pepper flakes
¼ t garlic powder

Heat the Pam and oil in a large skillet. Stir in minced garlic and sauté a minute or two on medium heat. Do not let the garlic brown or it will taste bitter. Pour in the 2 bags of spinach. It seems like a HUGE amount, but it will cook down to nothing in no time. Add all the spices and continue to sauté on medium heat, 2-3 minutes or until leaves are all wilted.

Sides, Vegetables

Broccoli with Lemon and Garlic

December 28, 2009 admin Leave a comment

This recipe makes oft boring broccoli taste much more special, but only take a few minutes to whip up. Add more lemon and garlic if you want it zestier…it adds basically no extra calories.

broccoli with lemon — Broccoli with Lemon and Garlic

4 servings
96 calories per serving

6 cups broccoli florets
1 t oil
2 t minced garlic
1 lemon, cut into slices
2 t lemon juice
1 t buttery spread
Salt and pepper
1 T grated lemon peel

Fill 3 quart saucepan ¾ with water and bring to boil. Add broccoli florets and lemon slices. Keep at a low boil and cook for 5-8 minutes, depending on how crispy or soft you like the broccoli.

While the broccoli is cooking on low heat sauté the garlic in the onion and lemon juice. When soft, add butter to melt and set aside.

Drain the broccoli. Stir in the garlic mix. Add salt and pepper to taste. Sprinkle the grated lemon peel over the top and serve immediately.