Tangy ranch dressing, spicy horseradish, and lotsa meat and veggies – my kind of sandwich 🙂
Roast Beef Ranch Sandwich
4 servings
334 calories per serving
4 small Club Rolls
32 slices thin sliced deli roast beef (Oscar Mayer pre-packaged meats are great)
1 small red onion, sliced
1 small tomato, sliced
2 c shredded lettuce
8 T non fat ranch dressing
3 T horseradish
4 T shopped parsley
Mix ranch, horseradish and parsley and refrigerate at least ½ hour. Place meet on rolls and spoon on the prepared dressing. Top with onion, tomato and lettuce.
This is basically a crustless quiche. It is great served for brunch, lunch, as an appetizer, or even as a dinner side dish. So good !
Spinach Pie
8 servings
150 calories per serving
16 oz. low fat cottage cheese
10 oz. frozen chopped spinach, thawed, and drained well (press in a sieve to get rid of all the water)
1 c shredded low fat mozzarella cheese
4 eggs, lightly beaten
6 oz. roasted red peppers, well drained, and chopped
1/3 c grated parmesan
1 t oregano flakes
½ t garlic powder
½ t onion powder
Salt and pepper to taste
Pam
Preheat oven to 350 degrees. Mix spinach and cheeses. Add eggs, peppers and spices. Pour into a 9 inch pie plate or cake pan sprayed with Pam. Bake 40 minutes or until the center is set. I like to use a glass pie plate for this, that way if the center does not set before the top is getting brown (which sometimes happens), you can slip it into the microwave for a few quick minutes to finish it up. This reheats great !
Tandoori Chicken is an Indian dish with so much flavor. Though it is not cooked in a tandor as you would for authentic Tandoori chicken, this recipe is pretty darned good !
Tandoori Chicken
4 servings
152 calories per serving
1 ½ c plain low fat Greek yogurt
2 T grated onion (grate it just like you would a hunk of cheddar cheese)
1 T grated ginger
1 T vegetable oil
1 t ground cumin
1/2 t ground red pepper
1/4 t ground turmeric
3 garlic cloves, minced
4 6 oz. boneless, skinless chicken breasts
1/2 t salt
Pam
Mix the yogurt and spices in a Ziploc bag. Add the chicken and seal and marinate in the frig for 2 hours. Preheat oven to 450 degrees. Place chicken in a baking dish and roast ½ hour. Turn on the broiler and cook 5 minutes or so to crisp it up.
I was a weird kid – I loved succotash and asked for it regularly ! I had not made it in quite some time, but now that I have the perfect recipe, I’ll be making it a whole lot more often.
Succotash
8 servings
182 calories per serving
4 slices bacon, chopped
1 small onion, chopped
16 oz. frozen lima beans
1/2 c water
10 oz. frozen corn
1/2 c skim milk
2 T butter
2 T cider vinegar
Salt and pepper to taste
1 t Molly McButter
Heat a skillet and cook bacon until crisp then remove it and drain on paper towels. Add onion and cook 5-6 minutes. Add beans and water and cook 5 minutes then add corn, milk, butter and vinegar and bring to a boil. Reduce heat and simmer 10 minutes. Stir in bacon. Add Molly McButter, salt and pepper and serve immediately.
I love a dish you can make for a hungry breakfast crowd that doesn’t entail you standing at the stove being a short order cook 😉 You can put this one together and throw it in the oven then sit and have coffee and chat while it cooks up perfectly. It turns out a flavorful Mexican inspired dish that everyone enjoys !
Sausage Breakfast Wraps
10 servings
277 calories per serving
1 lb. Italian seasoned turkey sausage, casing removed
1 medium red bell pepper, diced
1 small onion, diced
32 oz. Egg Beaters
4 oz. can chopped green chiles
1 t chili powder
10 flour tortillas, warmed
1 ¼ c salsa
Pam
Preheat oven to 350 degrees. Cook sausage, peppers and onions in a skillet until sausage is done, and then drain on paper towels. Place in a 13×9 baking dish sprayed with Pam. Mix eggs, green chilies and chili powder and pour over the turkey mix. Bake uncovered 30-35 minutes or until set then break up with a spoon. Place 2/3 c of egg mix down the center of each tortilla then wrap up securely.
Here is a video that will show you how to fold up a wrap securely
I find chicken to be much more flavorful than turkey – especially when you’re talking burgers or sausage. Cook this great low fat, low cal burger up in no time and have a guilt free burger dinner. Try serving with Zucchini ‘Fries’. To keep this moist, I add a bit of water to the pan as it cooks and give the burger a few spritzes of ICBINB spray right at the end of the cooking process.
Chicken Burger Deluxe
1 serving
305 calories per serving
1 chicken burger
1 100 calorie bun (Arnold Select Thins are great !)
Salt and pepper to taste
¼ t onion powder
1 large slice tomato
1 lettuce leaf
1 slice onion
2 large basil leaves
Pam
ICBINB Spray
Heat a skillet and spray with Pam. Add burger and sprinkle with half the salt, pepper and onion powder. Cook 5-6 minutes then flip and add the rest of the spices. If the pan gets too dry, add a bit of hot water. Cook another 5-6 minutes or until fully cooked. Spritz with a bit of I Can’t Believe It’s Not Butter Spray then place on a bun. Add basil, lettuce, onion and tomato.
How completely decadent this is !!! The cheese sauce is just fantastic – I think gruyere and cauliflower were meant to go together. If you don’t like gruyere, swap out the cheese – but makes sure it is a harder cheese (less calories) and one that has a pretty distinct flavor – maybe a nice shaved romano or provolone.
Gruyere Cauliflower
6 servings
151 calories per serving
1 head cauliflower, cut into florets
Pam
1/2 t kosher salt, divided
2 t buttery spread
1/3 c panko breadcrumbs
1/2 c shredded Gruyere cheese, divided
1/2 c onion, finely chopped
1 clove garlic, minced
3 T flour
2 c skim milk
3 T chopped parsley
Salt and pepper to taste
Preheat oven to 400 degrees. Spray a 2 quart baking dish with Pam. Top cauliflower with salt and pepper and bake one half hour. Preheat broiler. Melt spread and stir in breadcrumbs then mix in ¼ c of the cheese and set aside.
Heat a pan and spray with Pam. Cook onion 5 minutes adding water if necessary to keep the onion moist. Add garlic and cook another 30 seconds. Add flour and cook 1 minute stirring constantly and then gradually add mill whisking constantly. Bring to a boil then lower heat to medium and continue cooking 3 minutes to thicken up the sauce. Remove from heat and still in the rest of the cheese, some salt and pepper, and the parsley. Pour the cheese sauce over the cauliflower and broil 3 minutes.
This dish uses yogurt to make a delicious and creamy sauce. But you don’t even know it’s yogurt ! Try this for a great filling one dish meal.
Creamy Beef and Pasta
4 servings
300 calories per serving
5 oz. uncooked FiberGourmet Penne or Rotini
¾ c low fat plain yogurt
1 T cornstarch
1 T oil
¾ lb. beef round steak cut into thin strips
1 onion sliced thin
2 T flour
½ c beef broth
1 can diced tomatoes
1 green bell pepper in 1 inch squares
1 c fresh mushrooms, quartered
1 t basil flakes
½ t parsley flakes
½ t salt
¼ t pepper
½ t garlic powder
½ t brown sugar
Cook pasta according to package instructions. Combine yogurt and cornstarch and mix well. In a large skillet heat oil to medium high heat and cook beef and onion until beef is brown then add all the rest of the ingredients other than the pasta and yogurt sauce. Cover and cook on medium 8 minutes or until veggies are beginning to get tender. Remove from heat and gradually add 2 c meat mix into the yogurt sauce then return it to the skillet and stir over medium heat until well heated. Add pasta and toss to combine.
This dip also makes a great baked potato topper. Very cheesy – very tasty – and very, very good for you !
Vegetable Dip
12 servings
29 calories per serving
2 c chopped broccoli
1 clove garlic, minced
1 small onion, chopped
¼ lb. chopped mushrooms
2 t corn oil
1 c low fat cottage cheese
Pinch of pepper
½ t onion powder
½ t garlic powder
Cook broccoli leaving it still crisp (boil or steam). In a small pan on medium high heat cook garlic and onions until well browned – add water as necessary to keep them moist. Add mushrooms in oil for 5 minutes or until the onion is tender. In a food processor, process cottage cheese until smooth then add broccoli and onion mixture along with garlic powder, onion powder and pepper and pulse until well combined. Serve with veggies or crackers for dipping. Refrigerate unused portion.
These are more vegetable pancakes than potato pancakes, but there’s still enough potato in there to call them ‘potato pancakes’ and hopefully get the kids to eat them 😉 They are sooooo nutritious and so good.
2 large potatoes (1/5 lb.)
2 medium zucchini
2 large carrots
½ c finely chopped onion
2 eggs, lightly beaten
½ c flour
2 cloves garlic, minced
½ t salt
½ t basil flakes
½ t garlic powder
½ t onion powder
1 T oil
Coarsely shred the potatoes, zucchini and carrots and drain on paper towels. Mix ½ the potato mix with ¼ c onion in a food processor and chop finely then move to a bowl and add the eggs, flour, garlic, basil, salt, onion powder, garlic powder and rest of the onion and rest of the veggies. Heat oil in a skillet and drop batter by ¼ cupfuls and flatten then fry until golden brown turning once.
