Tag Archives: spinach

Chicken Cutlets and Bean Salad

This is a perfect meal ! Chicken done so simply turns out the most savory, delicious cutlets. And the lemony salad on the side just bursts with flavor. Simple, simple, simple – but such a great meal !

Chicken Cutlets and Bean Salad
Chicken Cutlets and Bean Salad

4 servings
395 calories per serving

½ pound wax beans, sliced lengthwise (or green beans if you can’t find wax beans)
15.5 oz. can chickpeas, drained and rinsed
¼ c lemon juice
3 T oil
Kosher salt to taste
Pepper to taste
4 boneless skinless chicken cutlets, 3 oz. each
5 oz. baby spinach leaves or baby arugula or other mixed greens
Pam

Mix beans, chickpeas, 3 T lemon juice, 2 T oil, salt and pepper. Spray a skillet with Pam and cook chicken with salt and pepper 3 minutes per side or until done. Mix spinach with 1 T oil and 1 T lemon juice then season with salt and pepper. Serve bean salad on top of spinach. Plate chicken and serve.

Chicken Panini with Swiss

This is a fantastic hot sandwich. Apples and swiss just go together and they are here in this sandwich along with the chicken and spinach. Yummy !

Chicken Panini with Swiss
Chicken Panini with Swiss

1 serving
349 calories per serving

1 Arnold Sandwich Thins roll (only 100 calories each !)
4 oz. boneless skinless chicken breast (Perdue Shortcuts work great here)
2 slices low fat swiss cheese
5 very thin slices of apple
1 t low fat mayo
6 baby spinach leaves
I Can’t Believe it’s Not Butter spray

If chicken is not cooked, cook in a skillet sprayed with Pam 5 minutes per side or until done. Spread inside of roll with mayo then add 1 slice of cheese, apples, chicken, spinach and the 2nd piece of cheese. Spray the outside of the sandwich with a few spritzes of butter spray and cook 2-3 minutes per side in a hot skillet or a total of 3-4 minutes in a Panini press.

Spinach and Mushroom White Lasagna

The white sauce in this recipe is so very flavorful ! This is a perfect non traditional lasagna. Without using FiberGourmet lasagna noodles, this one comes in over the 400 calorie mark. Thanks again, FiberGourmet ! I couldn’t do it without you 🙂

Spinach and Mushroom White Lasagna
Spinach and Mushroom White Lasagna

6 servings
296 calories per serving

18 uncooked no boil FiberGourmet lasagna noodles
3 c skim milk
½ t oregano flakes
½ t basil flakes
1 t garlic powder
½ t onion powder
½ t salt
1 c chicken broth
3 T cornstarch
1/2 c grated parmesan cheese
1 lb. frozen spinach thawed and squeezed dry in a colander
½ c sliced green onions
4 oz. shredded low fat mozzarella cheese
2 c sliced mushrooms

Heat oven to 350 degrees. In a large pan combine milk and seasonings and bring to a boil. Combine starch and broth and slowly add to milk mix stirring constantly. Cook on medium 5 minutes or until bubbly, stirring constantly then stir in half the parmesan cheese. Spread ½ c sauce in a 13×9 pan and then layer in this way –

Noodles
Spinach
Sauce
A bit of parm
Mozzarella
Noodles
Mushrooms
Spinach
Sauce
A bit of parm
Noodles
Sauce
A dusting of parm

Cover with foil and bake 55 minutes or until hot and bubbly. Sprinkle with last ½ of the mozzarella and let stand 15 minutes.

Mini Mushroom Pizza

These are just AMAZING ! Serve as an appetizer, a lunch, even a dinner with a salad next to them. The sundried tomato flavor mixed with the flavor of the cheese and the mushrooms is just outstanding. The prep is quick and easy and these are just amazing !

Mini Mushroom Pizza
Mini Mushroom Pizza

4 servings
170 calories per serving

4 Arnold Sandwich Thins roll (only 100 calories each !)
4 chopped sundried tomatoes (give them ounces or tablespoons worth)
1 T oil from the sundried tomatoes
1 c fat free ricotta cheese
8 oz. mushrooms, coarsely chopped
1 c baby spinach leaves
Salt and pepper to taste
½ t garlic power
Red pepper flakes to taste

Preheat oven to 350 degrees. Toast rolls in toaster. Heat oil in a skillet and cook mushrooms until soft, about 7 minutes. Add salt, pepper, red pepper and garlic powder. Pulse tomatoes in a food processor or chop very finely and stir into ricotta. Add salt and pepper to taste. Spread the cheese mix on the rolls and add spinach leaves. Finally add mushroom mix to the top and bake 5-7 minutes.

Roast Beef and Swiss Sandwich

A zesty sandwich perfectly portable and wonderfully good !

Roast Beef and Swiss Sandwich
Roast Beef and Swiss Sandwich

1 serving
326 calories per serving

1 Arnold Sandwich Thin roll (only 100 calories!)
4 oz. lean deli roast beef, thinly sliced
1 slice low fat swiss cheese
1/3 c spinach leaves
1 slice red onion
½ T horseradish
½ T light mayonnaise

Mix mayo and horseradish and spread on bun then top with meat, cheese, spinach and onion.

Penne with Spinach

This is a great ‘white pasta’ dish – the ricotta, parmesan, spinach and garlic just work so well together. And when you add in the toasted pine nuts, the flavor meter goes off the charts. You definitely have to try this one !!

Penne with Spinach
Penne with Spinach

2 servings
357 calories per serving

4 oz. whole wheat penne pasta (if you use FiberGourmet pasta, the calories drop by 60 calories per serving !)
6 oz. fresh or frozen spinach
½ c part skim ricotta cheese
2 T shredded parmesan cheese
1 t lemon zest
¼ t kosher salt
½ t pepper
2 T toasted pine nuts

Cook pasta according to package instructions adding frozen spinach to the water the last 2 minutes. If using fresh spinach, put spinach in colander and drain pasta over it. Put pasta in bowl with spinach and stir in cheeses, lemon, salt and pepper. Plate and add pine nut garnish.

Shrimp and Pasta Salad

This is great as a dinner or lunch – very filling, very tasty, and just the perfect portion.

Shrimp and Pasta Salad
Shrimp and Pasta Salad

4 servings
335 calories per serving

8 oz. FiberGourmet Rotini Pasta (without FiberGourmet, add 80 calories per serving)
Salt and pepper to taste
1 yellow squash, thinly sliced
1/3 c coarsely chopped kalamata olives
4 c baby spinach leaves
1 t grated lemon zest
2 T lemon juice
2 T oil
1 lb. peeled, cleaned shrimp

Cook pasta according to package instructions, drain and then mix with squash, olives, spinach, lemon zest, lemon juice, 1 T and 1t oil, salt and pepper. Heat 2 t oil in a skillet and quickly cook shrimp until done, about 5 minutes. Top pasta mix with shrimp. Season with salt and pepper and add a splash of extra lemon juice.

Spinach Soup with Wontons

This spicy broth is a nice contrast to the mild and creamy wontons. The ricotta mixed with the spinach for the filling makes for a very creamy textured wonton center. Wontons are definitely NOT hard to make ! Give it a shot ! Even if they don’t come out quite the right shape, as long as they stay sealed, that is really all that matters 🙂 And at only 137 calories per serving, double up the portion and you still have room for some crispy homemade flat breads as a side !

Spinach Soup with Wontons
Spinach Soup with Wontons


8 servings
137 calories per serving

10 oz. frozen chopped spinach, thawed and drained
½ c part skim ricotta cheese
1 t chopped basil ( or ¼ t basil flakes)
½ t pepper
32 wonton wrappers
4 14.5 oz. cans chicken broth
2 T soy sauce
2 t chili sauce (available in the Asian section of your market)
½ c scallions, thinly sliced

For this recipe, be sure to use a pot that is large enough that the wontons have room and don’t get all piled on top of one another. Mix spinach, ricotta, basil and pepper in a blender until smooth. Place 1 T filling in each wonton and fold according to package instructions being sure to seal the last fold with a bit of water. Bring broth, soy and chili sauce to a boil. Add wontons and scallions and bring back to a boil. Cover and reduce heat and simmer 3 minutes or until wontons are tender.

Here is a video to help you lean how to prepare wontons –

Quiche with Rice Crust

This is an excellent quiche – no one would ever know you never even opened the oven ! The Swiss cheese is just perfect with the spinach and mushrooms. And the crust is so much more flavorful than a regular crust. You’ll definitely make this one again and again.

Quiche with Rice Crust
Quiche with Rice Crust


8 servings
116 calories per serving

1 ½ c cooked brown rice
1 c shredded low fat swiss cheese
¾ c Egg Beaters
¼ t curry powder
10 oz. package of frozen spinach, thawed and pressed dry in a colander
¾ c evaporated skim milk
½ c sliced mushrooms
2 T chopped shallots
¼ t garlic powder
¼ t onion powder
¼ t salt
1/8 t pepper

Combine rice, ½ c cheese, ¼ c Egg Beaters and curry and press into the bottom of a 9” glass pie plate. Microwave 4 minutes or until firm. Combine spinach, milk, mushrooms, onion, spices, ½ c cheese and ½ c Egg Beaters and mix well then pour into the crust and microwave on 50% power 20 minutes (rotate it every 5 minutes or so if your microwave does not have a turntable) or until a knife inserted comes out clean.

Sun Dried Tomato and Spinach Soup

The flavor from the sundried tomatoes really permeates the whole soup making it rich and sweet and utterly delicious ! Soup in about 10 minutes and it tastes fantastic !

Sun Dried Tomato and Spinach Soup
Sun Dried Tomato and Spinach Soup

4 servings
240 calories per serving

2 t oil
2 medium shallots, coarsely chopped
1 clove garlic, minced
½ c brown rice, cooked (Minute Rice is fine)
8 c lo fat chicken broth
½ c sundried tomatoes, rinsed and cut into small pieces
½ c sliced mushrooms
1 t pepper
½ lb fresh spinach leaves

Heat oil in Dutch Oven. Add onions and garlic and cook 4-5 minutes. Add broth and bring to a boil then add tomatoes, mushrooms and pepper and simmer 5 minutes then stir in spinach and heat thoroughly.

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