Great chops grilled to perfection ! The Hawaiian marinade is world class.
4 servings
219 calories per serving
2 lb. bone in pork chops (4 chops)
3 oz. pineapple juice
3 T soy sauce
4 T water
½ t pepper
½ t ground mustard seed
2 t minced garlic
Prepare marinade and let pork chops marinate for at least ½ hour. Heat grill and cook pork chops until done.
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Steak cooked to perfection with added Mediterranean flavors of lemon, garlic, feta cheese, and kalamata olives. What a meal !
4 servings
253 calories per serving
2 lean rib eye steaks (8 oz. each) (or similar cut)
1 ½ t oregano flakes
1 t basil flakes
½ t salt
¼ t pepper
1 T oil
3 cloves garlic, minced
4 cloves garlic each cut in quarters
2 T crumbled feta cheese
1 T lemon juice
1 T chopped pitted kalamata olives
When preparing steaks stovetop, I like to use a cast iron pan – I find it distributes heat the best and puts a nice sear on the outside of the meat. Sprinkle both sides of the steak with the oregano, basil, salt and pepper and rub into the meat. Heat oil in a skillet and cook garlic quarters 1 minute. Then add minced garlic and cook another minute then add the steaks and cook 8-10 minutes each side or until desired doneness. Remove from heat and sprinkle with lemon juice and garnish with feta and olives. Cut each steak in half before serving.
B A C O N. Bacon makes everything better and this is no exception. So tasty !
6 servings
133 calories per serving
2 slices hickory smoke bacon (or use regular bacon and ad a drop of ‘smoke’ flavor seasoning)
4 shallots, thinly sliced
2 lb. brussel sprouts, halved
1 c water
½ t kosher salt
¼ t pepper
Pam
2 oz bread crumbs
3 T butter
Preheat broiler. Cook bacon until crisp then remove from pan, cool and crumble. Add shallots to bacon drippings and sauté 4 minutes. Add sprouts and 1 c water and bring to a boil then cover pan loosely with some foil and continue cooking 6 minutes or until tender. Add salt and pepper and mix. Melt butter in a small pan and add breadcrumbs and some salt and sauté to toast the crumbs. Add bacon crumbles to breadcrumbs. Turn sprouts into a baking dish sprayed with Pam and sprinkle with the breadcrumb mix. Broil 3 minutes.
This consistently turns out an awesome risotto textured dish yet takes so little time to make ! Be sure to use Arborio rice or it just won’t turn out tasting like risotto.
4 servings
179 calories per serving
1/3 c chopped shallots
1 T butter
2/3 c Arborio rice
2 c water
1 t chicken bouillon powder
Salt and pepper to taste
1 c frozen peas
¼ c grated parmesan cheese
Heat butter and cook shallots until tender. Add rice and cook and stir 2 minutes. Stir in water, flavoring, salt and pepper and bring to a boil. Then reduce heat, cover and simmer 20 minutes. Stir in peas and let stand covered 5 minutes. If not a creamy texture, add in some water. Finally stir in parmesan cheese.
Sometimes baking prepared pasta and sauce makes it taste like a whole different meal – and when you add in a layer of decadent cheese, then it really feels special 🙂 This is super easy to do and tastes GREAT !
4 servings
392 calories
8 oz. Uncooked FiberGourmet penne or rotini (without using FiberGourmet pasta, you add 80 calories per serving)
½ lb. extra lean ground beef
2 8 oz. cans tomato sauce
14.5 oz. can diced tomatoes, drained
4.5 oz. jar sliced mushrooms, drained
1 t basil flakes or 1 T fresh basil, chopped
½ t oregano flakes
½ t salt
¼ t pepper
½ t onion powder
½ t garlic powder
Red pepper flakes if you like it spicy
½ c fat free shredded mozzarella cheese
Pam
Heat oven to 350 degrees. Spray 8 inch baking dish with Pam. Cook pasta according to package instructions. Brown ground beef and drain then add tomato sauce, tomatoes, mushrooms herbs and spices and bring to a boil them remove from heat and stir in pasta then turn into the baking dish and cover and bake 15 minutes. Then uncover and sprinkle with cheese and bake another 5-10 minutes.
Citrus and fish – they just go together ! The acidity in the citrus brings out all the natural flavor in the fish and the lemon pepper is the perfect spicy dusting. Try serving with Veggies in Cheese Sauce for a great low cal meal with tons of flavor.
4 servings
133 calories per serving
1 T oil
4 4 oz. white fish fillets (any will do – tilapia, flounder, etc.)
Juice of 1 orange
Juice of 1 lime
½ t lemon pepper seasoning
½ t salt
Heat oil and place the fish in the pan then drizzle with the citrus juices and seasoning. Cook 5 minutes or until fish is done.
The wonderful texture of flavor of avocado shines through in this simple recipe. As well as tasting delicious, avocados are full of healthful MUFAs. This time I used all sliced Campari tomatoes for this salad – they are so sweet !
4 servings
161 calories per serving
2 lbs. assorted tomatoes, sliced (green tomatoes, grape tomatoes, heirlooms, etc. – whatever you have)
1 avocado, sliced
1 T Olive oil
Salt and pepper
1 T chopped cilantro or parsley.
Mix all except avocados in a bowl – then add avocado and gently mix so that avocados do not break up. Serve immediately.
Stock up on Bobolis when they go on sale and you always have a great dinner ready to go – I add some sauce and layer mine up with all the different leftovers from the week. This time I skipped the sauce and did a ‘white’ boboli using up left over ricotta and spinach. It was scrumptious !
6 servings
206 calories per serving
1 Boboli shell
½ c sliced canned mushrooms
½ c packed with baby spinach leaves
1 c broccoli florets
1 c part skim ricotta cheese
½ t garlic powder
2 T grated parmesan cheese
Red pepper flakes
Oregano flakes
Parsley flakes
Salt to taste
Preheat oven to 350 degrees. Spread ricotta cheese over Boboli leaving a ½ inch edge. Sprinkle with garlic powder, parsley, oregano and red pepper flakes. Lay spinach leaves on top of cheese and then layer on the mushrooms. Finally add the broccoli florets then sprinkle with salt and parmesan cheese. Bake 15 minutes or until heated through. Cut into 6 pieces.
Chorizo is Mexican sausage much like Kielbasa is Polish sausage and Andouille is Cajun sausage. It is delightfully spicy and lends its rich flavor to any dish you add it to including this great side dish made with beans.
4 servings
179 calories per serving
1 t oil
4 oz. chorizo, halved and thinly sliced
1 shallot, thinly sliced
1 clove garlic, minced
¾ lb. wax beans or green beans
¼ c water
4 t sherry vinegar
½ c chopped parsley
Kosher salt to taste
Pepper to taste
Heat oil and cook chorizo until crisp, about 3 minutes. Transfer to a plate. Add shallot to pan and cook 2 minutes. Add garlic and cook another 2 minutes. Then add beans and water, reduce heat to medium, cover and simmer 6-8 minutes. Add sausage to pan with vinegar, parsley, salt and pepper.
My family declared that this tastes better than the Blooming Onion at Outback – that has a bajillion calories while this…only 70 per serving 🙂 If there are any leftovers save them for soups, mixing with potatoes, etc.
4 servings
70 calories per serving
1 large Vidalia onion
2 T A.1. Steak Sauce
3 T grated parmesan cheese
½ t kosher salt
Peel onion and cut partially into 6 wedges – do not cut all the way down , just get close to the bottom. Place on a sheet of foil and loosen the layers so that the sauce and cheese will sink in. Drizzle with the steak sauce and sprinkle with cheese and salt then wrap rightly and grill for 40 minutes. Alternately place foil pouch on a baking sheet and bake at 450 degrees for an hour or until desired tenderness.
