What a great way to make cauliflower ! The spicing is subtle and the coating is just right. No more boring cauliflower !! 🙂
92 calories per serving
4 c cauliflower florets
6 T flour
¼ t garlic powder
¼ t onion powder
¼ t paprika
¼ t salt
¼ t pepper
2 ½ c cornflakes, crushed
2 egg whites
Preheat oven to 425 degrees. Spray a baking sheet with Pam. Place cauliflower in a pan with 2 T water, cover and cook 6 minutes or until still crisp yet tender. In a zip loc bag mix all the spices and flour. In another zip loc, place the cornflakes. Beat the eggs lightly and one at a time roll the florets in the egg mix, then toss in the spice bag, the coat with egg again, then toss in the crumbs being sure to press so the flakes stick to the florets. Then place on baking sheet and cook 15-20 minutes or until golden.
Slice potatoes super thin (I use a mandolin to do this – just be sure to user the guard !). Mix slices with oil and salt. Spray a glass dish with Pam and spread a single layer of potatoes on the plate. Microwave on high 2-3 minutes or until they start to brown. Turn and microwave until they start to crisp around the edges (another 2 minutes or so). Work in batches. Cool completely.
This marinade is reminiscent of a Mojito – it makes a great, refreshing, summery chicken recipe. Sometimes instead of boneless breasts I par boil split breasts and then slightly score the breast meat before marinating and grilling.
200 calories per serving
6 boneless skinless chicken breasts (Perdue Perfect Portions work great here !)
¾ c orange juice
3 T lime juice
3 T oil
2 T parsley, minced
2 t mint, minced
2 t oregano
2 cloves garlic, minced
½ t salt
½ t ground ginger
½ t ground allspice
Make some shallow slits in the chicken and place in a zip loc bag along with all the other ingredients. Refrigerate at least 4 hours.
Spray a grill with High Heat Pam and grill chicken to desired doneness.
Add in some ham and this is a pretty authentic sandwich – it’s just on whole wheat slices rather than a roll. But for only 285 calories, I’ll give up a little authenticity – and you don’t have to give up on ANY of the flavor ! You can add some mustard if you like, but I like this one plain.
285 calories per serving
2 oz. cooked leftover pork, sliced thin (slices from Grilled Pork Roast are great)
2 slices whole wheat lite bread (45 calories per slice)
1 slice light Swiss cheese (70 calories)
2 sandwich stacker pickles, patted dry
I Can’t Believe It’s Not Butter Spray
Make a sandwich of the pork, cheese and pickles. Heat a grill pan or frying pan and spray with Pam. Spray one side of the sandwich with 5-10 spritzes of ICBINB spray and lay the sprayed side down. Grill 3 minutes pressing down on the sandwich lightly. Spray the top of the sandwich with ICBINB and flip then continue cooking 2-3 minutes.
Crispy on the outside, juicy on the inside – this chicken dish is superb. Try serving with Mexican Mac and Cheese and a nice green salad. The leftovers are great for use in salads, for wraps and sandwiches, and for quick soups.
180 calories per serving
4 boneless skinless chicken breasts (Perdue Perfect Portions work great here !)
1 clove garlic, minced
1 t basil flakes
1 t rosemary flakes
1 t parsley flakes
¼ t kosher salt
2 T oil
Preheat oven to 475 degrees. Make some deep slit sin the chicken tops. Combine garlic and other herbs and 2 T of oil and brush onto chicken. Heat an oven safe skillet and spray with Pam and cook chicken slit side down with the pan covered for 5 minutes to get a nice sear on it. Turn and then place skillet into oven and cook 12-15 minutes.
Alternately grill chicken on a hot grill if you prefer 🙂
The combination of herbs along with the balsamic glaze was just fantastic. Scallops are such a sweet shellfish and this is a great recipe to showcase their great flavor.
244 calories per serving
1 lb. sea scallops
¼ c oil
2 T fresh mint
2 T flat leaf parsley
2 T balsamic vinegar
1 T parmesan cheese
1 t shredded lemon zest
1 clove garlic, minced
2 T balsamic vinegar
2 c baby arugula
Rinse scallops and pat dry. Mix oil, mint, parsley, 2 T vinegar, cheese, lemon peel and garlic. Place scallops in a Ziploc bag and pour in the oil mix and marinate the scallops 2-4 hours in the refrigerator. Preheat broiler. Drain scallops. Spray a baking sheet with Pam and broil scallops 4 minutes each side or until done. In a saucepan bring 2 T vinegar to a boil and simmer 4-5 minutes. Serve scallops over arugula and drizzled with the reduced vinegar.
Alternately grill the scallops in a grill basket until done.
As part of FoodBuzz Daily Specials, I’ll be making a some special posts over the next couple of weeks that relate to a specific topic. Today’s special is about Non Stick Fry Pans.
Many people watching their diets think that fried food is off limits. But this isn’t so ! The act of frying is not unhealthy – it is all the oil typically used when frying something that causes a meal to become high in fats and calories.
A good non stick pan is essential and with it, you can continue to enjoy pan fried meats and eggs, sauteed veggies, caramelized onions and more.
The 2 things you need so that you can use as little oil as possible are Pam spray (or similar item) and water.
Pam is great when frying eggs, pan searing meats and fish, and when sauteing vegetables. When it comes to sauteing peppers or potatoes, some people give up because they can get dried out when you use just Pam. But I have a secret 🙂 Just add a tablespoonful of very hot water when you see the food is drying out. When caramelizing onions or frying up peppers and onions, I sometimes add as much as 4-5 T of water throughout the cooking period. It is a GREAT calorie saver. And all this would NOT be possible if you didn’t have a good non stick pan on hand. I have a few in different sizes and could not live without them.
Here are a few recipes that just could not be made without a non stick pan:
Mushrooms are so low cal – and so delicious ! When you have an extra 50 calories left over in a meal and you want to fill it up with something savory, why not pan fry some Portobello mushroom caps ! It is simple to do and you can easily change up the flavor by substituting different dry and fresh herbs and spices.
36 calories per serving
4 Portobello mushroom caps (4-5 oz. each)
Salt and pepper to taste
Fresh parsley chopped (for garnish)
Heat a skillet to medium high heat and spray with Pam. Place mushroom caps in pan underside facing down. Sprinkle with salt, pepper, onion powder and garlic powder and ½ t of Worcestershire. Cook for 3-4 minutes. Flip and re-season the same way and continue cooking another 3-4 minutes. Remove from heat, sprinkle with parsley and serve.