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.

Meatball and Escarole Soup

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.

I love making wontons – you fill them with just about anything and drop in broth and they make a great meal. But this one goes far beyond – the flavors of the ginger, lemon and vegetables mingle so beautifully ! You’ll want to make this one again and again.

Chicken Wontons in Broth

6 servings
395 calories per serving

7 cups fat free broth (chicken, beef or a mixture of both)
4 c water
3 T soy sauce
1 T lemon juice
24 wonton wrappers
1 large shallot, finely chopped
½ pound ground chicken
¾ c bok choy, finely chopped
½ c finely chopped mushrooms
Salt and pepper to taste
1 T soy sauce
1 t garlic powder
2 t minced fresh ginger
2 t grated lemon rind
1 t dark sesame oil
Dash of hot sauce

Prepare wontons (see below). Bring broth to a boil. Add 3 T soy, salt and pepper. Add wontons and cook 3 minutes or until done. Add lemon juice right at the end.

Wonton preparation:
Spray pan with Pam and cook shallot 3 minutes. Add water if it starts to get dry. Add ground meat and cook until done. Make sure you break it up into little pieces as it cooks. Let cool. Add in bok choy, mushrooms, soy sauce, salt, pepper, garlic powder, ginger, lemon zest, sesame oil, and hot sauce. Fill wontons (click below for a short video tutorial if you are not familiar with wonton preparation).

This is simple to make and you can even pack it up to go as it travels well. All the southwest flavors mingle nicely and it’s a refreshing lunch salad. If you don’t like Ranch dressing, substitute any other low fat or no fat dressing.

Southwest Ranch Salad

4 servings
380 calories per serving

4 c mixed salad greens
15 oz. can black beans, drained and rinsed
10 oz. frozen corn, thawed and drained
1 large red pepper, chopped
4 medium tomatoes, chopped
1 c low fat shredded cheddar cheese
½ c low fat ranch dressing
2 T cilantro, chopped

Arrange greens on plates and top with beans, corn, peppers, tomatoes and cheese. Top with dressing and cilantro.

This is your classic French dip with a twist – you add some sauteed peppers and onions to make an already good sandwich just GREAT ! You will find yourself making this one again and again !

French Dip Sandwich

4 servings
278 calories per serving

1 jar au jus gravy
32 slices thin sliced deli roast beef (Oscar Mayer pre-packaged meats are great)
4 small Club rolls
1 small onion, sliced
1 bell pepper, sliced
Pam

Saute onion and pepper in a pan sprayed with Pam. Add a tablespoon of water at a time if needed to keep moist. Cook until veggies are tender, about 7 minutes. In a skillet heat the gravy and add the roast beef to heat it through. Place meat on rolls and top with peppers and onions. Serve with dipping sauce.

Another super quick soup that tastes like it’s been simmering for hours, but it’s just a ½ hour meal. Try using Perdue Shortcuts turkey strips if you don’t have any leftover turkey on hand.

Turkey Noodle Soup

2 servings
156 calories per serving

2 c water
¾ c cooked cubed turkey breast
1 rib celery, sliced
Leaves from top of celery
2 cloves garlic minced
Salt to taste
1/8 t marjoram flakes
1/8 t pepper
1 bay leaf
½ t onion powder
½ c canned diced potatoes
¼ c frozen peas and carrots mix
¼ c yolk free egg noodles
Dash Kitchen Bouquet

Mix water, turkey, celery, onion, garlic, salt, onion powder, marjoram, pepper and bay leaf and bring to a boil then reduce heat, cover and simmer 15 minutes. Then mix in the potatoes, peas and noodles. Cover and simmer 10 minutes or until potatoes are tender. Remove bay leaf before serving.

These cook up quick and are just as good as any restaurant fajitas ! Without all the oil that restaurants use for extra flavor, these come in at only 250 calories per serving including the wrap

Chicken Fajita Quesadillas

6 servings
250 calories per serving

1/2 lb. boneless skinless chicken breasts, cut into thin strips (Perdue Shortcuts work great here !)
3/4 c sliced onions
¾ c sliced green bell peppers
Salt and pepper to taste
½ t cumin
½ c salsa verde (or plain salsa works here too)
½ c black beans, drained and rinsed
6 whole wheat tortillas (fajita size)
1 ½ c shredded low fat cheddar cheese
Pam

Spray a skillet with Pam and cook onions and peppers 10 minutes (add hot water a tablespoon at a time if the onions start to dry out). Sprinkle with salt and pepper and mix then add chicken and cumin and cook another 5 minutes or until chicken is almost done (if you are using Perdue Shortcuts, cook just enough to warm chicken). Add salsa and beans and cook another 3 minutes.

Spoon mix onto one half of each wrap and sprinkle with cheese and fold. Spray a skillet with Pam and cook quesadillas a couple of minutes each side to brown them.

Here is a video that will show you how to fold up a fajita securely

Optionally serve with a bit of no fat sour cream on each.

Sometimes a sandwich just hits the spots and this one is not your boring old sandwich ! Chicken in fajita seasoning combined with a tangy sauce and arugula is taste treat you’ll be craving after you sample this one !

Chicken and Arugula Sandwich

4 servings
303 calories per serving

2 t oil
6 oz. chicken tenders (Perdue Shortcuts work great here)
1 T fajita seasoning
¼ c light mayonnaise
3 T chopped cilantro
1 t grated lime zest
1 T lime juice
4 Arnold Bagel Thins (110 calories each) or Arnold Select Thins
1 tomato, thinly sliced
1 ½ c baby arugula

Sprinkle chicken with fajita seasoning and cook 3 minutes per side or until done. Cut into thin slices. Mix mayo, cilantro, lime zest and lime juice and spread on cut sides of bread. Place chicken on bread and add tomato and arugula then cover with the top of the bread and cut into 4 wedges.

Chop up all your veggies and fixings and lay them out on a platter in rows. It’s a beautiful presentation and everyone can grab exactly what they want for their salad. The dressing for this one is so simple and so low cal, but it tastes divine !

Tex Mex Cobb

10 servings
291 calories per serving

20 oz. mixed greens (Spring mix, baby greens, etc.)
12 oz. seasoned chicken breast strips (Perdue Shortcuts work great here)
4 hard boiled eggs, chopped
15 oz. can black beans, drained and rinsed
1 c low fat shredded cheese
12 slices turkey bacon, cooked and crumbled
2 small avocados, sliced
2 c grape tomatoes, halved
2 ribs of celery, sliced
2/3 c fat free ranch dressing
1/3 cup chunky salsa
Salt and pepper to taste

Over a large platter with the greens then arrange chicken, eggs, beans, cheese, bacon, avocados and tomatoes in rows and sprinkle with salt and pepper. Mix the salsa and dressing and pour over platter.

Gruyere is so tasty – so earthy. This is a great sandwich with quite a bite to it.

Grilled Mushroom and Gruyere

4 servings
305 calories per serving

1 T butter
8 oz. sliced mushrooms
4 t Dijon mustard
8 slices whole wheat bread
5 oz. spinach leaves
¼ c shallots, sliced very thinly
1 c shredded Gruyere cheese
Pam
ICBINB Spray

Heat butter and sauté shallots 3 minutes then add mushrooms and sauté another 6 minutes. Add up to 2 T of hot water if the mix gets too dry. Spread mustard on bread and add spinach leaves, ¼ c cheese and ¼ of the mushroom and shallot mix. Top with the rest of the bread. Spray a hot skillet with Pam. Spray each side of the sandwich with ICBINB Spray and then cook 2-3 minutes per side or until golden and cheese is melted.

What a wonderful appetizer or lunch ! The marinade makes the shrimp nice and spicy. And the sauce is a great deviation from the typical ketchup and horseradish mixture…this one uses tomatoes and has a much fresher taste. Try dipping your avocado slices in the sauce too – the flavors go together perfectly.

8 servings
238 calories per serving

Warm Shrimp Cocktail

Cocktail Sauce
14.5 oz. can diced tomatoes, undrained
3 T cilantro
2 T lime juice
1 T prepared horseradish
1 T Worcestershire sauce
¼ t Kosher salt
¼ t pepper
(you can make this a day ahead)

Shrimp
24 fresh clean jumbo shrimp with tails on (if desired)
3 T lime juice
3 T chili sauce
1 clove garlic, minced
½ t Kosher salt
1/8 t pepper

4 ripe avocados, sliced

Prepare sauce and refrigerate at least 2 hours. Place shrimp in a zip loc bag with the juice, sauce and garlic and place in the refrigerator 1 hour. Heat grill and spray a grill basket with Pam. Drain shrimp and sprinkle with salt and pepper. Grill 7-8 minutes or until done. Serve with cocktail sauce and sliced avocados.

If you don’t have a grill, you can broil or pan fry the shrimp.