Category Archives: Dinner

Glazed Grilled Steak

September 23, 2010 admin Leave a comment

This recipe includes a simple marinade that makes the steak taste like a million bucks ! You’ll never grill a naked steak again !

4 servings
280 calories per serving

½ c steak sauce
½ c low fat balsamic vinaigrette
2 cloves garlic, minced
1 t oregano flakes
1 t onion powder
2 beef rib eyes (total 1 lb.)

Mix all ingredients other than the meat and reserve ¼ c for later use. Place the meat in a zip loc along with the sauce, mush it around so the sauce coats the meat evenly, then refrigerate for 30 minutes (or up to a couple hours). Heat grill and cook steak 4-5 minutes per side or to desired doneness. Serve topped with extra sauce.

Dinner, MUFAs, Pork, Salads, Summer

Grilled Pork Salad

September 22, 2010 admin Leave a comment

This tasted equally as good all nestled inside a wrap for easy portability…what a great brown bag lunch !

4 servings
400 calories per serving

¼ c oil
2 T lime juice
1 T Dijon mustard
½ t salt
1 lb. pork tenderloin
Raspberry Vinaigrette
3 bunches watercress torn into pieces
1 small peach, cut into ½ inch pieces
½ c raspberries

Mix oil, lime, mustard, and salt in a zip loc bag and add pork. Mix up and refrigerate in the sealed bag at least 1 hour. Heat grill and cook pork 10 minutes each side or until done. Cut diagonally into ¼ inch slices and set ½ of it aside for another meal. Arrange meat on watercress pieces and drizzle with vinaigrette then garnish with fruit.

Vinaigrette
¼ c oil
2 T raspberry vinegar
1 t honey
½ t salt
½ t ground mustard

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Dinner

Rice and Sausage

September 16, 2010 admin Leave a comment

What a great quick and easy meal for a weeknight ! It’s kinda like having sausage and peppers over rice – definitely a great flavor !

4 servings
397 calories per serving

Pam
10 oz. low fat andouille sausage or kielbasa, cut into bite sized pieces
1 onion, diced
2 cloves garlic, minced
1 red bell pepper, diced
1 celery stalk, diced
Salt and pepper to taste
1 14.5 oz. can diced tomatoes
2 c cooked brown rice

Heat skillet and spray with Pam and cook sausage until crispy, about 10 minutes. Add onion, garlic, red pepper, celery, salt and pepper and cook 8-10 minutes then add tomatoes and cook another 4 minutes. Serve with brown rice.

Dinner, Mediterranean, Sides

Couscous with Sun Dried Tomatoes and Mushrooms

September 15, 2010 admin Leave a comment

Take what is typically a dry dish when served plain (couscous), add some love, and you get a couscous dish to rave about ! The sun dried tomatoes and portobellos are just the perfect addition to couscous.

Couscous with Sun Dried Tomatoes and Mushrooms

4 servings
178 calories per serving

1 c dehydrated sun dried tomatoes
½ c plus 2 T raw couscous
1 t oil
3 cloves garlic, minced fine
2 scallions, chopped
1/3 c chopped basil
¼ c chopped cilantro
Juice of ½ lemon
Salt and pepper to taste
4 oz. portobello mushroom caps, chopped

Soak tomatoes with 1 c hot water for ½ hour then drain, but reserve the water. Chop tomatoes. Combine reserved water with enough more water to make 1 ½ c and bring to a boil then stir in the couscous and oil, cover and remove from heat. Let stand 5 minutes then fluff with a fork. Spray the skillet with Pam then stir in the tomatoes, garlic and onions and cook 5-6 minutes. If it starts to get too dry, add a tablespoon or more of hot water during the cooking process, then add the fresh herbs, juice, salt and pepper and the mushrooms and cook another 5 minutes. Combine all in a bowl and mix well.

Dinner, Salads, Sides, Vegetables

Citrus Salad

September 15, 2010 admin Leave a comment

Great served hot – and equally as good served chilled. This side salad has a great taste and is very easy to prepare!

4 servings
280 calories per serving

2 c Minute brown rice, uncooked
6 oz. baby spinach leaves
11 oz. can mandarin oranges
½ c light Catalina dressing

Cook rice according to package instructions. Place in a bowl and add spinach and oranges then toss with dressing t coat.

Asian, Chicken, Dinner, Kid Friendly, Product Reviews, Summer

Teriyaki Chicken

September 14, 2010 admin 2 Comments

Teriyaki give the chicken a great glaze that then gets nice and crispy when you put it on the grill. The flavor is simple and that means this dish pairs up well with a myriad of different sides.

4 servings
160 calories per serving

4 4 oz. boneless skinless chicken breasts
1 c teriyaki sauce
¼ c lemon juice
2 t minced garlic
¼ t pepper
2 t sesame oil

Marinate chicken in all the mixed ingredients in a zip loc bag in the refrigerator for 24 hours. Heat grill and cook the chicken 6 minutes each side or until done.

Dinner, Mexican, Sides, Summer, Vegetables

Grilled Tomatillos

September 13, 2010 admin Leave a comment

Tomatillos are spicy little green fruits in the tomato family – you have probably eaten them in some salsas (salsa verde which translates to green salsa) and tomatillo sauces. Grilling them brings out a nice sweet flavor. This is a nice spicy addition to a meal that may be a bit on the blander side.

I served it aside Broiled Cod with Chili Powder – it was a great double whammy of flavor 🙂

4 servings
154 calories per serving

¼ c basil leaves
1 clove garlic
1 T lemon juice
6 tomatillos cut into 1/2″ thick slices
1 T oil

Heat grill and oil grates or a grill pan. In a food processor mix the basil, garlic and lemon juice until smooth (adding 1-2 t water if needed). Brush tomatillo slices with oil and season with salt and pepper. Grill until lightly charred and then serve with basil sauce.

Dinner, Italian, Salads, Sides, Vegetables

Artichoke Salad

September 12, 2010 admin Leave a comment

Simple yet fancy. Light yet filling. This is a great side salad. If you are making it as a main salad instead of a side, add some grilled leftover chicken.

8 servings
140 calories per serving

2 c grape tomatoes
11 oz. can artichoke hearts, drained and cut into chunks
10 oz. spring mix salad
1 c low fat shredded cheddar cheese
½ c low fat balsamic vinaigrette

Mix salad ingredients and then combine with dressing.

Dinner, Fish

Broiled Cod with Chili Powder

September 10, 2010 admin 1 Comment

Cod is a nice white fish available in all fish markets and in most super markets. It is the fish of choice for fish sticks, but in its fresher unfrozen form, it has so much more flavor. If you can’t get cod, halibut will work nicely too. This is a great simple dish that doesn’t skimp on the flavor.

4 servings
122 calories per serving

4 4 oz. cod filets
Salt and pepper to taste
3/4 T chili powder
4 lemon wedges
Pam

Preheat broiler. Spray baking sheet with Pam and place filets on it. Sprinkle filets with half the salt, pepper and chili powder. Broil 3 minutes. Turn and sprinkle with the remaining salt, pepper and chili powder. Continue broiling another 3-4 minutes or until opaque and done.

When out of the oven, spritz with the juice of one lemon wedge. Serve immediately.

Dinner, Kid Friendly, Sides

Rice and Veggies

September 9, 2010 admin Leave a comment

Since your carbs and veggies are together in one dish, this recipe is a great side dish to complete a fish or chicken dish. It has just the right amount of veggies and a lovely mild flavor.

6 servings
147 calories per serving

1 T oil
1 c chopped onion
½ c chopped carrots
1/2 c chopped celery
½ c chopped red peppers
14.5 oz. chicken broth
1 ½ c Minute white rice, raw
1 c frozen peas
Salt and pepper to taste

Heat oil in skillet and sauté onions, carrots, celery, peppers, salt and pepper for 7 minutes. Add broth and bring to a boil and stir in the rice and peas. Cover and simmer 5 minutes then remove from heat and let stand 5 minutes so liquid is absorbed.