Tag Archives: mushrooms

Fettucine with Ham

July 11, 2010 admin Leave a comment

The sauce in this dish and very flavorful – almost like an alfredo without being quite as creamy. Feel free to spice it up a bit more by adding extra pepper and red pepper flakes.

6 servings
254 calories per serving

12 oz FiberGourmet fettucine
¾ lb. lean ham, cooked and cooked
2 T oil
1 medium onion, chopped finely
½ lb. sliced mushrooms
1 T flour
½ t rosemary
¼ t pepper
1 ¼ c fat free evaporated milk
½ c frozen peas, thawed
2 T fat free sour cream

Cook pasta according to package instructions. Saute ham in oil to brown it a bit and then remove from pan and set aside. Cook onion 4 minutes then add mushrooms and continue cooking another 4 minutes. Mix in flour, rosemary and pepper then gradually add milk and bring to a boil and cook 2 minutes to thicken it up. Then reduce heat and add peas and sour cream and cook 2 minutes. Mix with the drained pasta and ham and heat through.

Asian, Fish, Lunch, Soups

Asian Shrimp Soup

July 7, 2010 admin Leave a comment

This is a great quick soup that does not skimp on flavor. I usually add in a teaspoon of Asian chili garlic sauce to spice it up, but it is just as good without it. If you know you are having a heavier dinner, this makes a great light lunch with a piece of garlic toast or a cheesy bagel on the side.

4 cups
63 calories per serving

4 c chicken broth
¼ c shredded carrot
2 c bok choy, coarsely chopped
¼ c water chestnuts, chopped
2 oz. sliced mushrooms
2 oz. popcorn (or other small) shrimp, cooked
2 T soy sauce

Bring broth to a boil and add carrots, bok choy, water chestnuts and mushrooms. Simmer 4 minutes then add shrimp and soy and heat through.

Asian, Lunch, Soups

Egg Drop Soup

June 30, 2010 admin Leave a comment

This egg drop takes just 5 minutes to prepare and makes a great lunch portion. Pair it with a salad or sandwich for a nice, filling meal.

2 servings
50 calories per serving

3 cups fat free chicken broth
1 large egg
1/2 T soy sauce
2 T fresh chives, chopped
1/2 c sliced mushrooms
1 c water
Salt and pepper to taste

Mix all except egg in a saucepan. Bring to boil. Beat egg lightly and when broth is at a boil, slowly spoon in egg. Serve immediately.

Asian, Lunch, Salads, Sides, Vegetables

Asian Garden Salad

May 19, 2010 admin Leave a comment

Simple, low cal, nutritious and a nice change from your regular green salad!

6 servings
126 calories per serving

1/3 c thinly sliced scallions
4 T soy sauce
3 T water
2 c boiling water
1 ½ t sesame oil
¼ t garlic powder
¼ t red pepper flakes
1 3 oz. package low fat ramen noodle soup
2 c boiling water
2 c fresh pea pods, halved crosswise
1 c fresh bean sprouts
1 c sliced mushrooms
8 oz. can baby corn, drained and halved crosswise
1 red bell pepper cut into small strips
3 c shredded Chinese cabbage

Combine green onions, soy, water, oil, garlic powder and red pepper flakes and set aside. Break up ramen noodles and discard seasoning packet. Add peapods and pour 2 c boiling water over the mix and let stand 1 minute and then drain. Combine noodles, pea pods, bean sprouts, mushrooms, corn and peppers in a bowl. Shake dressing and toss with the noodle mix. Cover and chill 2 – 24 hours. Just before serving add cabbage.

Dinner, FiberGourmet, Italian, Kid Friendly, Pasta

Fettucine Carbonara

May 10, 2010 admin Leave a comment

Once again, FiberGourmet Pasta makes it possible to have a serving of this PLUS a side and that makes me a happy camper 🙂 This carbonara is very tasty and without any oil, it comes in at just 300 calories per serving. Enjoy !

4 servings
300 calories per serving

8 oz. FiberGourmet fettuccine noodles (without FiberGourmet pasta, you have to add another 80 calories per serving to this)
2/3 c fat free chicken broth
1 medium onion, chopped
3 oz. Canadian bacon, in thin strips
3 c sliced mushrooms
1 c frozen peas
¼ c grated parmesan cheese
2 T fat free sour cream
Salt and pepper to taste

Bring the broth to a boil then add onion and cook 3 minutes. Then add the bacon and mushrooms and cook another 5 minutes or until mushrooms are very soft. Add the peas, salt and pepper and heat through and then stir in the cheese and sour cream. Cook pasta according to directions and serve with sauce.

Asian, Lunch, Vegetables

Moo Shu Wraps

May 10, 2010 admin Leave a comment

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.

8 wraps
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
Pam

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.

Breakfast, Lunch

Zucchini Frittata

May 6, 2010 admin Leave a comment

Frittatas make great breakfast, brunch and lunch fare. If you’ve never had one, they are basically crustless quiches. This one is has a great flavor and by using Egg Beaters, you end you with quite a low cal, low fat meal that still packs a very rich flavor.

6 servings
71 calories per serving

1 ½ c Egg Beaters
½ c shredded low fat swiss cheese
¼ c skim milk
½ t garlic powder
¼ t pepper
Pam
1 c shredded zucchini
1 medium tomato, chopped
4 oz. can sliced mushrooms, drained

Combine eggs, cheese, milk, garlic powder and pepper. Spray an oven safe skillet with Pam and on medium high heat cook the zucchini, tomatoes and mushrooms until tender. Then put in egg mix and stir well. Cover and cook on low heat 15 minutes or until almost set. Remove the lid and place under a hot broiler for 2-3 minutes or until done. Cut into wedges like a pie and serve immediately.

Dinner, Italian, Pasta

Stuffed Shells Florentine

March 28, 2010 admin 3 Comments

Wow – this is a great filling meal for only 220 calories and if you have a low cal side dish, you can up the amount of shells you eat and still stay under 400 calories. The mushrooms and spinach really bulk up the meal and you feel like you are cheating, but you’re not 🙂

8 servings
220 calories per serving

1 c coarsely chopped mushrooms
½ c chopped onion
1 clove garlic, minced
½ t garlic powder
½ t onion powder
½ t parsley flakes
¼ t pepper
¼ t salt
16 oz. fat free cottage cheese
10 oz. frozen spinach, thawed and well drained
½ c Egg Beaters
24 jumbo shells
15 oz. marinara sauce
Pam

Preheat oven to 350 degrees. Cook pasta according to package instructions. Saute mushrooms, garlic, onion, and seasonings in a skillet sprayed with Pam. Remove from heat and stir in cottage cheese, spinach and eggs. Spoon the mix into the shells. Spread ½ c of sauce into the bottom of a 13×9 baking dish and place the shells in the dish. Top with the rest of the sauce and bake 35-40 minutes. You can make these well ahead and keep refrigerated and then just slip into the oven 40 minutes before it’s time to eat – that makes it a great convenient meal and a great one for entertaining.

Appetizers, Lunch, Vegetables

Stuffed Mushrooms

March 25, 2010 admin 1 Comment

Stuffed mushrooms usually come in 2 varieties, those stuffed a sausage or bacon mix and those stuffed with a chopped mushroom stem mix (usually including cheese). These stuffed mushrooms are a great third variety packed with flavor and an unexpected ingredient…carrot. The carrot and cream cheese mix together perfectly and make for a nice low cal appetizer. At only 54 calories for 6 mushrooms – – eat up !

4 servings
54 calories per serving

24 fresh mushrooms
1 grated carrot
3 oz. fat free cream cheese, softened
2 T chopped fresh chives
1 t dried minced onion
Salt and pepper to taste

Preheat broiler. Discard mushroom caps. Combine cream cheese, chives, onion and mix well then stuff each cap and place on an ungreased sheet , sprinkle with salt and pepper, and broil 8 minutes or until done.

Asian, Dinner, Sides

Fried Rice

February 19, 2010 admin Leave a comment

This is soooo extraordinarily GOOD and filling and it is such a healthy side dish. Serve with Asian inspired dishes or alongside just about anything !

5 servings
169 calories per serving

2 c cooked brown rice
2 c frozen diced carrots and peas
1 c chopped bean sprouts (canned are fine)
1 c chopped mushrooms
3/4 c Egg Beaters
1/4 c chopped scallions
1 packet fried rice seasoning mix
2 T soy sauce
3 T warm water
1/4 t garlic powder
1/4 t ground ginger (dried spice)
Salt and pepper to taste
Pam

Cook the rice according to package instructions and then refrigerate it so it is cold when you start cooking this recipe. In a small dish mix seasoning packet, garlic powder and ginger with soy and water until well dissolved. Spray a large skillet with Pam and heat to medium high heat. Add egg and scramble. Remove from pan and set aside. Add mushrooms, peas and carrots to pan and cook until all veggies are hot, about 5 minutes. Remove and set aside. Re-spray pan with more Pam and increase heat to high. Add rice and seasoning then add sprouts, scallions, and the set aside ingredients. Cook until heated through, about 5 minutes. Season with salt and pepper.