So easy to make – this takes just a few minutes. And the results are SUPER ! There will be lots of yummy noises as your group eats this one up. Serve with low cal crackers.
18 servings
72 calories per serving
10 oz. package frozen broccoli
8 oz. Cabot low fat sharp cheddar, grated
4 oz. cream cheese
2 T milk
1 t Tabasco sauce
1/2 t pepper
Microwave broccoli in a partially covered dish 8-10 minutes. Add cheddar, cream cheese, tabasco and pepper. Recover and microwave 1-2 minutes or until cheeses are melted. Stir until smooth. Serve immediately with crackers.
This is another one of those really versatile salads – you can add into this bits of pieces of all the little leftover bits of veggies in your frig without really changing the calorie count all that much. This is great next to a sandwich or sometimes I have it all on its own with a few Triscuits next to it and call it a meal !
4 servings
286 calories per serving
2 14 oz. cans chick peas, drained and rinsed
1 stalk celery, thinly sliced
4 radishes diced small
1 green pepper diced small
½ c chopped parsley
1 T lemon juice
1 T vinegar
1 T oil
Salt and pepper to taste
½ t garlic powder
½ t onion powder
¼ t celery salt
Combine beans and all veggies and then add the rest of the ingredients and mix well.
This is a nice light dinner that doesn’t skimp on the taste. The vegetables really keep their flavor when you cook them lightly like this. If you don’t have a grill, you can always broil this for 8-10 minutes and get great results. The splash of vinegar at the end helps to enhance all the flavors in the dish.
4 servings
243 calories per serving
12 oz. pork loin cut into bite sized pieces
4 c mix of broccoli florets, pea pods, halved mushrooms, red bell pepper strips
2 T oil
1 t Thai seasoning
¼ c green onions, sliced
1 t toasted sesame seeds
Splash of rice vinegar
Pam
Heat grill. Toss meat and 1 T oil. Mix veggies and 1 T oil and seasoning.
Spray grill basket with Pam and heat. Add meat and cook 3 minutes, stirring occasionally. Add veggies and cook 6 minutes or until meat is done. Stir in a splash of vinegar. Serve topped with seeds and green onions.
By using a grill basket, you can get the great grilled flavor with just about anything, even small pieces of meat and veggies. Some would do these as kabobs, but I find them too tedious to put together and then some of them always fall off the skewers and into the grill. Get a grill basket and you can do all sorts of things without any lost pieces 🙂
6 servings
283 calories, per serving
2 4 oz. boneless skinless chicken breasts cut into small pieces
1 lb. beef cubes (lean)
2 baby eggplant, sliced
1 onion, sliced
1 red pepper, sliced
½ head of broccoli cut into florets
½ head of cauliflower cut into florets
½ c steak house marinade
Salt and pepper to taste
1 t onion powder
½ t garlic powder.
Pam
Place the meat and chicken in a Ziploc and add the marinade. Mush it all around to coat all the meat and then place in the frig and let marinate 2 hours. Place the veggies in a bowl and sprinkle with the spices. Heat the grill and a grill basket. Spray the basket with high heat Pam and add the veggies. Cook, stirring frequently, 10 minutes. Move the veggies to one side of the basket and add the meat to the other side. Cook 6 minutes or until chicken is done. Mix all together and server immediately.
Philadelphia Cream cheese sauces are pretty new – they have several flavors, but I think the Savory Garlic is my favorite. The richness of the cream cheese makes this a this a decadent side.
6 servings
313 calories per serving
8 oz whole wheat egg noodles
4 c frozen broccoli florets
1 1/3 c frozen mixed peas and carrots
Pam
6 oz. canned sliced mushrooms
Salt and pepper to taste
¼ t garlic powder
½ t onion powder
½ c Philadelphia Cooking Crème (Savory Garlic flavor)
¼ c fat free evaporated milk
Thaw frozen vegetables. Spray a skillet with Pam and sauté broccoli, peas and carrots, and mushrooms 10 minutes. Season with salt, pepper, garlic powder and onion powder then mix in the evaporated milk and heat another 2 minutes to heat through.. Cook noodles according to package instructions. When done, drain and stir with cooking crème. Mix in the vegetable sauté and serve immediately.
3/4 lb. pork loin cut into thin strips
2 T red wine or beef broth
1 T soy sauce
1 T cornstarch
3/4 t salt
1/4 t black pepper
1 T dark sesame oil
2 c broccoli florets
1 orange bell pepper, cut into strips
1 1/2 t grated peeled fresh ginger
1/4 c orange juice
1/4 c hoisin sauce (available in the Asian section at your food market)
2 T honey
2 c hot cooked brown rice
Mix pork, wine, soy, cornstarch, salt and pepper. Set aside. Heat the oil in a skillet on high heat. Add broccoli and pepper and stir fry for 3-4 minutes. Add the pork and stir until browned, about 5 minutes. Add the finer and cook 1 minute longer. Add the juice, hoisin sauce and honey and cook until pork is done and sauce is thickened some, about 3 minutes. Serve with the hot cooked rice on the side.
Simple yet special with the addition of the cheese and sunflower seeds. Serve this up and watch it disappear !
8 servings
108 calories per serving
6 c broccoli florets, chopped coarsely
1 c grape tomatoes, halved
1 c shredded low fat cheddar or Monterey jack cheese
2 T sunflower seeds
½ c light vinaigrette dressing
1 T Splenda
2 t Dijon mustard
Mix broccoli, tomatoes, cheese, and seeds. Mix dressing, Splenda and mustard and then mix with veggies.
I’m forever on a quest to find new broccoli recipes. This is a nice simple one that makes a great dinner side dish.
4 servings
48 calories per serving
12 oz. broccoli florets
1 t butter
1 t oil
Salt and pepper to taste
3 T minced shallots
Boil water and cook broccoli for 5-6 minutes then drain. Heat butter and oil and add shallots and sauté for 3 minutes. Add in broccoli, salt, pepper and if you like it spicy, some red pepper flakes.
4 cups broccoli florets
3 T water
1/4 c Zesty Italian Dressing
1/2 c low fat mozzarella cheese
Place broccoli and water in a glass bowl and microwave 5 minutes or until somewhat tender then drain and toss with dressing and cheese. Serve immediately.
This turns out a creamy, delicious side dish that goes great with beef, chicken, pork or fish. The ranch dressing gives it a nice tang and an unexpected flavor.
8 servings
113 calories per serving
1 c Minute brown rice, uncooked
1 c fat free chicken broth
1 ½ c frozen chopped broccoli, thawed and drained (or you can use fresh)
2/3 c shredded part skim mozzarella cheese
1/4 c light ranch dressing
½ c egg beaters
Pam
Preheat oven to 350 degrees. Fix rice according to package instructions but use broth instead of water. Cool rice a bit and add in the rest of the ingredients. Spoon the mix into a casserole dish sprayed with Pam and bake 25 minutes or until browned.