Very refreshing – very summery…it’s the perfect side to any grilled meat.
150 calories per serving
2 15 oz. cans kidney beans, drained and rinsed (1 can red and one can white makes a nice salad)
10 oz. grape or cherry tomatoes, halved
1 ½ small cans mandarin oranges, drained and rinsed well
1 medium green pepper, chopped
6 green onions, sliced
½ c light zesty Italian dressing
¼ c sliced almonds
Mix beans, tomatoes, oranges, peppers and onions. Add dressing and mix well. Cover and refrigerate at least 1 hour. Sprinkle with almonds before serving.
This is a nice light dinner that doesn’t skimp on the taste. The vegetables really keep their flavor when you cook them lightly like this. If you don’t have a grill, you can always broil this for 8-10 minutes and get great results. The splash of vinegar at the end helps to enhance all the flavors in the dish.
243 calories per serving
12 oz. pork loin cut into bite sized pieces
4 c mix of broccoli florets, pea pods, halved mushrooms, red bell pepper strips
2 T oil
1 t Thai seasoning
¼ c green onions, sliced
1 t toasted sesame seeds
Splash of rice vinegar
Heat grill. Toss meat and 1 T oil. Mix veggies and 1 T oil and seasoning.
Spray grill basket with Pam and heat. Add meat and cook 3 minutes, stirring occasionally. Add veggies and cook 6 minutes or until meat is done. Stir in a splash of vinegar. Serve topped with seeds and green onions.
Verde is ‘green’ in Spanish and this dish is VERY green. The processed parsley and green onions put a great color on these shrimp. This is one of those restaurant worthy dishes – and it only takes minutes to prep ! Cut out the bread and you cut out tons of calories here – shrimp are very low cal !!
350 calories per serving
3 ½ T oil
6 garlic cloves
1 c chopped green onions
1 c chopped flat leaf parsley
½ t salt
½ t pepper
¼ t red pepper flakes
2 ¼ lb. large shrimp, cleaned and peeled
1/3 c dry white wine or chicken broth
6 oz. French bread in thin slices (more than ½ MB bread tub – 26 slices)
Preheat oven to 500 degrees. Place oil and garlic in food processor and process until garlic is fine then add onions and parsley and process again. Place in a bowl and add salt and peppers. Add shrimp and mix to coat. Place in a shallow roasting pan and add wine. Bake 7 – 10 minutes or until done. If the shrimp are not in a single layer, you may want to stir halfway through to ensure even cooking. Serve with bread for dipping in extra sauce.
The white sauce in this recipe is so very flavorful ! This is a perfect non traditional lasagna. Without using FiberGourmet lasagna noodles, this one comes in over the 400 calorie mark. Thanks again, FiberGourmet ! I couldn’t do it without you 🙂
296 calories per serving
18 uncooked no boil FiberGourmet lasagna noodles
3 c skim milk
½ t oregano flakes
½ t basil flakes
1 t garlic powder
½ t onion powder
½ t salt
1 c chicken broth
3 T cornstarch
1/2 c grated parmesan cheese
1 lb. frozen spinach thawed and squeezed dry in a colander
½ c sliced green onions
4 oz. shredded low fat mozzarella cheese
2 c sliced mushrooms
Heat oven to 350 degrees. In a large pan combine milk and seasonings and bring to a boil. Combine starch and broth and slowly add to milk mix stirring constantly. Cook on medium 5 minutes or until bubbly, stirring constantly then stir in half the parmesan cheese. Spread ½ c sauce in a 13×9 pan and then layer in this way –
A bit of parm
A bit of parm
A dusting of parm
Cover with foil and bake 55 minutes or until hot and bubbly. Sprinkle with last ½ of the mozzarella and let stand 15 minutes.
Nutritious, full of fiber, satisfying, filling, extremely portable – this is a great lunch salad.
350 calories per serving
1 c frozen corn
½ c French dressing
2 t chopped chipotle chiles in adobo sauce
4 c chopped romaine lettuce
2 c grape tomatoes, halved
¼ c sliced green onions
15 oz. can black beans, drained and rinsed
½ c shredded low fat cheddar cheese
1 c coarsely chopped blue tortilla chips
¼ c chopped cilantro
Cook corn according to package directions then drain and rinse with cold water to stop the cooking process. Combine dressing with chipotle chilies. Combine corn, lettuce, tomatoes, onions, beans and cheese then add dressing and mix well. Garnish with chips and cilantro.
This is an excellent homemade version of vegetable moo shu that you can get at most Chinese restaurants. Hoisin sauce is available in the Asian section of most markets – be sure not to leave that out, it’s what makes this dish really authentic tasting.
150 calories per wrap
¼ c stir fry sauce
2 t cornstarch
3 c shredded Chinese cabbage / Napa cabbage
2 c fresh bean sprouts
1 c coarsely chopped fresh mushrooms
1/3 sliced green onions
2 medium carrots coarsely shredded
2 medium red bell pepper, in thin strips
16 t hoisin sauce
8 6 inch flour tortillas, heated
Combine stir fry sauce and cornstarch. Spray a skillet with Pam and heat to medium high then add cabbage, sprouts, mushrooms, onions, carrots and peppers and cook 5 minutes. Then add stir fry sauce and cook another 3 minutes. Spread 2 t hoisin sauce on each tortilla and then top each with veggie mix using a slotted spoon so liquid is left in the pan. Roll up each tortilla and serve with extra sauce and green onions.
Cobb Salads are one of my favorites – there are always lots of good substantial ingredients so you get filled up and the bacon flavor always permeates all the other ingredients. The goat cheese is a nice addition that you usually don’t find in a cobb salad.
325 calories per serving
4 1/2 c shredded romaine lettuce
1 ¼ c cooked, shredded boneless skinless chicken (Perdue Shortcuts work great here)
2 hard boiled egg (yolks removed and whites chopped up)
1 tomato, chopped
2 T low fat crumbed goat cheese
2 slices turkey bacon, cooked, cooled and crumbled
½ avocado, diced
3 T chopped green onions
½ c fat free ranch dressing
Divide the lettuce on plates, arrange an even amount of each of the ingredients onto each plate and drizzle with dressing.
It is sooooo worth finding these noodles and making this dish. It is authentic, satisfying , soooo low cal considering the big portion you get and it is truly delicious.
212 calories per serving
2 8 oz. packages of House Tofu Shiratake Noodles (available in most food markets and definitely in Asian markets. You’ll find them with the tofu products – SO LOW cal and so noodly!)
4 T olive oil
4 cloves garlic, crushed
4 T green onions, sliced
1 c celery, sliced thinly
2 c carrots, shredded (buy them pre-shredded to save time)
3 T teriyaki sauce
3 T Kraft Asian Sesame Dressing
Salt and pepper to taste
Prepare noodles according to package instructions (rinse, microwave 1 minute, dry on a paper towel). Cut the noodles into 3 or 4 inch lengths. Using a pair of kitchen scissors makes this task easy. Heat oil in a non stick pan. On medium high, cook garlic, onions, celery and carrots. Cook 5 -7 minutes, until veggies are soft. Stir in noodles and press into a flat layer. Cook 3 minutes on high heat. Add the teriyaki and dressing and mix well. Cook 3-4 minutes longer on medium high heat.