Tag Archives: italian

Pepper and Egg Sandwiches

November 2, 2010 admin Leave a comment

This is something I grew up with, but most people never think of pairing eggs and peppers and putting them on a sandwich. Try it, you’ll be glad you did 🙂

1 serving
320 calories per serving

1 Club Roll
1 bell peppers, any color, cut into thin strips
1/4 large onion, sliced thin
1 t oil
Pam
Salt and pepper to taste
1/4 t garlic powder
1/4 t onion powder
hot water
½ c egg beaters
Salt and Pepper to taste

Place oil in large skillet and heat to medium high. Put onions in pan and saute 5 minutes. Move onions to the side, remove pan from heat and spray skillet with Pam. Return to heat and add peppers to skillet. Let cook down a little and then season with all the spices. After about 5 minutes, lower heat to medium and continue cooking to desired doneness (about 10-15 minutes – you want them nice and soft for this recipe). You may need to add up to a tablespoon of water at a time to keep the mix from getting dry.

When done, move onions and peppers to the side, remove pan from heat and spray skillet with Pam. Return to heat and add egg beaters and quickly scramble the eggs. Mix all together when eggs are done and place all on the club roll and enjoy !

Appetizers, Italian, Lunch, Vegetables

Eggplant Tomato Rounds

October 29, 2010 admin Leave a comment

Serve 4 rounds per person for lunch or lighten it up and serve one round as an appetizer for only 42 calories !

But I bet you can’t eat just one ! 🙂

4 servings
165 calories per serving (4 rounds)

2 small eggplants, peeled and cut into 8 slices each
2 T oil
½ t salt
⅛ t pepper
½ t garlic powder
2 medium tomatoes, sliced
½ t basil flakes
½ t oregano flakes
½ cup low fat provolone cheese, shredded

Preheat oven to 425 degrees. Brush both sides of each eggplant round with oil and season with garlic powder, salt and pepper then bake 5 minutes per side. Please a slice of tomato on each round and sprinkle with oregano and basil. Divide cheese among the rounds and bake 5 minute to melt the cheese.

Dinner, FiberGourmet, Italian, Kid Friendly, Pasta, Pork

Parmesan Pork and Penne

September 30, 2010 admin 1 Comment

This is a meal that the family was raving about…there was much satisfaction around the dinner table the night I made this one ! Even though it is a very quick sauce, it grabs the flavor from the pork and quickly becomes a sauce full of depth. Be sure to add on the fresh herbs – they really add to the awesome flavor of this dish.

4 servings
380 calories per serving

If you don’t use the FiberGourmet pasta, the meal does not come in under 400 calories.

8 oz. FiberGourmet penne pasta
3 T bread crumbs
3 T grated parmesan cheese
¾ lb. pork tenderloin sliced thinly
2 t oil
Pam
14.5 oz. can diced tomatoes, undrained
14.5 oz. can diced tomatoes, drained this time
8 oz. tomato sauce
2.25 oz. can sliced black olives, drained
Salt and pepper to taste
½ t basil flakes
½ t oregano flakes
½ t parsley flakes
Salt and pepper to taste
2 T fresh chopped basil

Cook pasta according to package instructions. Combine breadcrumbs and cheese in a zip loc bag then add the pork slices and shake. Heat oil in skillet and also spray it with Pam and then cook pork 4-6 minutes or until browned on both sides. Add tomatoes, sauce, salt, pepper and olives and bring to a boil the reduce heat to low and simmer 10 minutes or until pork is tender. Serve pork mix over cooked penne. Garnish with fresh chopped basil.

Appetizers, Italian, Snacks

Lemon Marinated Antipasto

September 28, 2010 admin Leave a comment

Great as an appetizer, a snack, a lunch side – and this antipasto does not skimp on the ingredients…olives, sausage, cheese, peppers, oh my ! This is very lemony – if you prefer, you can substitute vinegar for the lemon.

12 servings
220 calories per serving

1 lb. spicy turkey sausage
1 T oil
½ c oil
2 t grated lemon zest
½ c lemon juice
2 T chopped basil
½ t oregano flakes
1 t parsley flakes
½ t basil flakes
2 cloves garlic, minced
12 oz. roasted red peppers, drained and cut into small strips
12 oz. mozzarella cheese cut into cubes
1 c pitted kalamata olives

Cook sausage in 1 T oil until done. When cool, cut into slices. Whisk oil, lemon juice and spices with garlic. Layer sausage, pepper strips, cheese and olives in 2 quart size jars and pour over the dressing. Cover and chill 1-2 days. Try to remember to shake the jars a bit each time you open the frig those 1-2 days – that way the lemony marinade coats all the bits of goodness. Let stand at room temp 30 minutes before serving.

(you don’t need the jars – you can do this in a bowl or even a zip loc bag !)

Dinner, Italian, Salads, Sides, Vegetables

Artichoke Salad

September 12, 2010 admin Leave a comment

Simple yet fancy. Light yet filling. This is a great side salad. If you are making it as a main salad instead of a side, add some grilled leftover chicken.

8 servings
140 calories per serving

2 c grape tomatoes
11 oz. can artichoke hearts, drained and cut into chunks
10 oz. spring mix salad
1 c low fat shredded cheddar cheese
½ c low fat balsamic vinaigrette

Mix salad ingredients and then combine with dressing.

Chicken, Lunch, Salads

Chicken Salad with Artichokes

August 30, 2010 admin Leave a comment

Lunch salads don’t have to be the same boring thing day in and day out. This one has marinated grilled chicken and artichokes giving it a great Italian flavor.

2 servings
390 calories per serving

½ c lite Italian dressing
½ lb. boneless skinless chicken breast halves
2 c torn arugula
2 c torn romaine leaves or other greens
14 oz. can quartered artichoke hearts
2 plum tomatoes, cut into wedges
½ c low fat shredded cheddar cheese
4 fresh basil leaves cut into strips

Pour ¼ c dressing over chicken and refrigerate ½ hour. Heat grill and cook chicken 6-8 minutes each side or until done then cut into strips. Combine arugula and lettuce and top with artichokes, chicken, tomatoes, cheese, basil and the rest of the dressing.

Dessert, Italian, Summer

Cappuccino Granita

August 19, 2010 admin Leave a comment

Think Chocolate Italian ice but with more of a coffee flavor – and that describes this pretty well 🙂 A great dessert for only 70 calories and a perfect ending to a summer night.

7 servings
80 calories per serving

½ c sugar
2 T cocoa
3 c strong hot coffee (decaf)
1 c skim milk

Place a 13×9 metal pan in the freezer to chill. Combine all ingredients and cool for ½ hour then pour it into the pan and place in the freezer for 30 – 60 minutes. When ice crystals form on the edges, stir with a fork being sure to pull away all the frozen pieces around the edges and freeze another 2-3 hours stirring every ½ hour.

Dinner, Italian, Pasta, Sides

Tortellini and Veggies

July 24, 2010 admin Leave a comment

Tortellini are so versatile. And this is a great recipe to show off their cheesy goodness 🙂 The sauce is light and packed with healthy veggies.

4 servings
182 calories per serving

1 9 oz. package of refrigerated cheese tortellini
1 T oil
2 medium shallots, minced
1 medium bell pepper in 1 inch pieces
2 c chopped plum tomatoes (about 6 tomatoes)
1 medium zucchini cut in half lengthwise and then sliced into half moons
½ t garlic powder
Salt and pepper to taste
½ t basil flakes
½ t oregano flakes

Cook pasta according to package instructions. Heat oil in pan and cook bell pepper and shallots in oil 4-5 minutes then add tomatoes, zucchini and seasonings and cover and cook 5 minutes. Finally add in tortellini and cook 3 minutes or until hot.

Top off the dish with some fresh herbs of your choice (basil and parsley do quite well).

Dinner, FiberGourmet, Fish, Italian, Pasta

Pasta with Clam Sauce

July 23, 2010 admin Leave a comment

This is just a perfect clam sauce – not too many clams, just the right thickness, just enough spice. Because FiberGourmet makes the calorie count so much lower, you have room for a salad and some garlic toast next to this meal !

4 servings
265 calories per serving

8 oz. FiberGourmet fettuccine noodles (without FiberGourmet pasta, you have to add another 80 calories per serving to this)
2 6.5 oz. cans chopped clams
1 T oil
4 cloves garlic, minced
2 T anchovy paste or minced anchovies
2 14.5 oz. cans diced tomatoes
1/3 c tomato paste
¼ c chopped parsley
¼ t pepper
¼ t salt
¼ t garlic powder
¼ t onion powder
2 t lemon juice

Cook pasta until tender, but still somewhat firm. Drain the clams keeping the juice from one can. Heat oil in a pan and cook garlic one minute then mix in anchovies, tomatoes and their juice, tomato paste, parsley, pepper, salt, onion powder, garlic powder and clam juice. Bring to a boil and then reduce heat to low and simmer for 15 minutes. Then add the clams and lemon juice and heat 2 minutes making sure not to come to a boil. Serve sauce over pasta.

Appetizers, Italian, Sides, Snacks

Provolone and Peppers

July 21, 2010 admin Leave a comment

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This is a great side and also a great quick appetizer. The melted cheese and pesto make such a nice accompaniment to the sweet red pepper.

8 servings
65 calories per serving

2 small red bell peppers
1 T oil
2 T basil pesto
2 oz. provolone cheese in 8 slices

Quarter peppers and remove seeds. Brush outsides with oil. Fill insides with pesto and cheese. Heat grill. Grill peppers 5-7 minutes or until cheese is softened. You can also broil these for a few minutes if you do not have a grill.