This couldn’t be easier and it turns out a great healthy meal that the whole family will enjoy. I love one dish meals ! If you don’t have leftover ham on hand, try using Canadian bacon.
Ham, Broccoli and Rice
4 servings
290 calories per serving
2 t margarine
½ c chopped onion
4.3 oz. package of long grain and wild rice mix
1 2/3 c water
2 c frozen broccoli florets
1 ½ c diced cooked ham
1 cup shredded low fat cheddar cheese
Melt margarine in a skillet on medium heat and cook onion and rice from the mix for 2-3 minutes them pour in water and seasoning packet and bring to a boil. Reduce heat to medium low, cover and cook 10 minutes then lay broccoli and ham over the rice and bring back to a boil before lowering heat to medium low. Then cover and cook another 10-15 minutes or until rice is tender. Uncover and add cheese to top – let simmer 5 minutes to melt cheese. Serve immediately.
Eat this for breakfast, as a side dish, as a snack – it’s so healthful and sooooo good. I am very picky about my citrus – I don’t like to eat any of the membrane – just the sweet, succulent fruit. So I cut it in this method that many restaurants and chefs use…
Citrus Salad
2 servings
94 calories per serving
1 large grapefruit cut into sections
1 medium orange cut into sections
1 blood orange cut into sections
Mix all together and serve. This will last several days in the refrigerator.
Rich, decadent, creamy goodness – this has a great cream cheese / cheesecake flavor while screaming CHOCOLATE !! It makes a great special occasion dessert.
Chocolate Cheesecake
10 servings
265 calories per serving
1 Oreo crust
1 c nonfat cottage cheese
½ c Egg Beaters
12 oz. Nefchatel (low fat cream cheese) at room temperature
1 c sugar
½ c unsweetened cocoa
¼ c flour
1 t vanilla
¾ c powdered sugar
¾ c nonfat sour cream
Preheat oven to 300 degrees. In a blender or food processor, mix cottage cheese and eggs until smooth. In another beat cream cheese and sugar with a mixer until smooth and then add the cottage cheese mix, cocoa, flour and vanilla. When smooth pour into the prepared pan. Bake 60-65 minutes or until set. Cool 15 minutes and then cover and chill 4 hours. Just before serving, combine the sour cream and powdered sugar and spread over the top of the cake.
This serves up a super scrumptious stroganoff and serving it atop potatoes is a nice change from the typical noodles.
Beef Stroganoff Topped Potatoes (Crock Pot)
6 servings
320 calories per serving
1 medium onion, chopped
1 ½ lb. boneless beef round steak cut into strips
2 4.5 oz. jars of Green Giant Sliced Mushroom and Garlic, drained
2 t beef boullion crystals
2 T water
1 t garlic powder
1 t onion powder
Salt and pepper to taste
6 medium baking potatoes
8 oz. low fat sour cream
1 T flour
1 T ketchup
Chopped parsley for garnish
Layer onion, beef and mushrooms in the crock pot. Combine beef boullion, salt, pepper, spices and water and pour over beef mix. Cover and cook on low 8-10 hours. An hour before serving, cook baked potatoes (LINK TO RECIPE). Mix sour cream, flour and ketchup and stir into beef mix. Place heat on high and recover and cook another 10 minutes. Cut potatoes in half lengthwise and loosen the pulp with a fork. Spoon beef mix over potatoes and sprinkle with parsley.
Mark this down as another of those recipes that you will make again and again. Some of the noodles get a little crunchy from the oven and it makes the dish that much more enjoyable. Tetrazzini is usually made with spaghetti, but I like using fettucine noodles sometimes !
Chicken Tetrazzini
6 servings
400 calories per serving
7 oz. FiberGourmet pasta (fettuccine noodles or spaghetti) – without FiberGourmet pasta, this dish will not come in under 400 calories !
¼ c margarine
¼ c flour
½ t salt
¼ t pepper
1 c chicken broth
3/4 c heavy cream
¼ c skim milk
2 T water
1 ½ lb. cooked chicken in bite sized pieces (Perdue Shortcuts work great here!)
1 can sliced mushrooms
½ c parmesan cheese
Heat oven to 350 degrees. Cook pasta according to package instructions. Melt margarine on low heat and stir in flour, salt and pepper and stir constantly until smooth and bubbly then remove from heat. Stir in the broth and cream and then heat to boiling stirring constantly and cook 1 minute. Then stir in water, pasta, chicken and mushrooms. Put into a baking dish and sprinkle with cheese and bake ½ hour.
I love stuffing garlic into any roast before cokoing. The mellow garlic flavor permeates throughout all the meat and makes for a great dinner. This time I did it with pork roast and served with Potato Pancakes.
Garlic Stuffed Pork Roast
8 servings (1 serving = 4 oz. meat)
242 calories per serving
2 lb. pork roast
4 garlic cloves
Salt and pepper to taste
½ t garlic powder
Preheat oven to 350 degrees. Trim the roast of 95% of the fat. Make slits in both sides of the meat and stuff in little slices of garlic. Sprinkle with garlic powder, salt and pepper. Place ½ cup water in the bottom of a baking pan and then place the roast in a rack on the pan. Cover loosely with foil and cook ½ hour. Raise the oven temperature to 375 degrees and continue cooking 1 – 1.5 more hours or until done in the center. Let rest 10 minutes before slicing.
These are FABULOUS ! Serve as a breakfast muffin, for brunch, for lunch, or even as a dinner side. They are quite versatile – add or remove spices to make these taste just how you like them 🙂
Savory Breakfast Muffins
12 servings
190 calories per serving
6 slices thin bacon, chopped (I use the precooked version and totally skip the frying step)
10 cloves roasted garlic, chopped finely (don’t substitute raw garlic)
3 eggs
3/4 cup buttermilk Bisquick
1 1/2 T chopped parsley
2 c shredded low fat mild cheddar cheese
Salt and Pepper to taste
Pam
Preheat oven to 350 degrees. Spray muffin pans with Pam. Fry bacon and remove to a plate with a slotted spoon. Beat eggs and stir in Bisquick, parsley, cheese, bacon, salt, pepper and garlic and spoon into muffin tins. Bake 10-15 minutes or until lightly brown. Cool before removing from pan.
This was one of those meals that just had that special extra something. Thanks to Baltimore International College School of Culinary Arts for another great recipe that brings gourmet cooking into your home. Sure, you could just brown up the chicken and call it done…but by adding these few extra ingredients to the pan, simmering, and then serving over the chicken, you have a restaurant quality dish that you will be proud to serve. And at only 277 calories per serving, there’s plenty of room for a nice side as well.
Breast of Chicken Hortelana
Baltimore International College School of Culinary Arts has many, many recipes for you to try out (just go to the menu option ‘Programs” and then you will see a link to the recipes. And if you know someone with a passion for food looking for formal schooling, pass along the link. So make sure to visit – just click the banner below 🙂
2 servings
277 calories per serving
2 boneless skinless chicken breasts, 4 oz. each
1 T flour
1 T olive oil
½ t salt
1 oz. finely chopped onion
1 clove garlic, minced
¼ c mushrooms, sliced
1 oz. finely diced ham (I used some leftover Canadian Bacon)
¼ t pepper
2 oz. white wine
1 T lemon juice
2 oz. chicken broth
1 T chopped parsley or cilantro
Pound the chicken down a bit with a meat mallet or the bottom of a heavy pan – make sure the meat is even so it cooks evenly. Dredge in flour and then cook in hot oil. Sprinkle with salt. Cook approximately 2 minutes each side then remove from pan and keep warm. Add ham, onion, garlic, and mushrooms to pan and cook 3 minutes. Add wine, stock, and lemon juice and simmer a minute longer. Place chicken back in pan, add parsley and cook 2-3 minutes or until done. Serve sauce over chicken breasts.
This is rich and savory and a perfect lunch soup for a cold winter day.
Creamy Chicken and Mushroom Soup
2 servings
365 calories per serving
1 can water
½ can low fat cream of mushroom soup
3 c low fat chicken broth
5 oz. cooked boneless, skinless chicken breast cubed (Perdue Shortcuts work great here !)
1 6.5 oz. can sliced mushrooms and their juice
½ c frozen mixed vegetables (peas, corn, carrots, etc.)
Salt and pepper to taste
½ t onion powder
½ t garlic powder
1 t parsley flakes
4 oz. whole wheat egg noodles
4 T fat free half and half
Combine water, soup, broth, chicken, mushrooms and juice and spices and bring to a boil. Add vegetables and bring back to a boil. Add noodles and cook 5 minutes or until tender. Lower to a simmer and add half and half and cook a few moments longer.
To me, there is nothing more heavenly on my tongue than a melting morsel of brie. Now add in that I am a carb hound and cannot live without pasta…follow me to Pasta and Brie courtesy of Baltimore International College School of Culinary Arts. This recipe is PERFECT !! It combines 2 of my most favorite things in the world. I don’t know who at the Baltimore International College School of Culinary Arts came up with this recipe, but it outranks any pasta and cheese recipe that I have ever tried. It is true heaven.
Along with the perfect brie flavor, the fresh herbs and pine nuts are just a flavor explosion. This is definitely one of those meals that will impress…and it’s not hard to put together at all.
I tweaked their version just a bit to bring this in under 400 calories. It’s a bit high on the calorie count, so serve as a side to a light piece of fish – or have it for lunch. The portion size is definitely enough for a filling lunch and you won’t forget the cheesy brie goodness.
PASTA AND BRIE (BALTIMORE INTERNATIONAL COLLEGE)
Baltimore International College School of Culinary Arts has many, many recipes for you to try out (just go to the menu option ‘Programs” and then you will see a link to the recipes. And if you know someone with a passion for food looking for formal schooling, pass along the link. So make sure to visit – just click the banner below 🙂
4 servings
387 calories per serving
4 oz. brie (I removed the coating but you don’t have to)
1 T olive oil
3 T chicken broth
15 oz. can diced tomatoes, drained
2 t minced garlic
1 T chopped parley
4 basil leaves, sliced thinly
1 oz. pine nuts, toasted
Salt and pepper to taste
6 oz. FiberGourmet pasta (penne, rotini or short fettuccine) – without FiberGourmet, you have to add 80 calories per ounce of pasta)
Heat oil and broth and add in the tomatoes. Add in the garlic, parsley, basil, nuts, salt and pepper. Simmer for 10 minutes. Cook pasta according to package instructions. Stir brie into tomato mix and mix well to melt then pour it over the pasta and serve immediately.
