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.
What a great way to make boring popcorn into something you just can’t put down ! And at only 149 calories – – eat up ! 🙂 Popcorn is filling and full of fiber and a great snack food to keep around the house.
6 servings
149 calories per serving
3.5 oz. bag of plain microwave popcorn
2 T buttery spread
2 T spicy brown mustard
2 t chili powder
2 t hot pepper sauce
Preheat oven to 375 degrees. Pop popcorn according to package instructions. In a large bowl combine margarine, mustard, chili powder and hot pepper sauce. Microwave 45 seconds or until butter is melted then stir well and add popcorn and mix well to coat. Turn into a baking pan and bake 10 minutes or until popcorn browns a little. Cool completely before serving.
This is such a great snack – and it even makes a great, filling lunch when you pair it with Triscuits.
4 servings
270 calories per serving
1 can black beans, drained, rinsed, and mashed
1 c chopped avocado
1 c shredded low fat mozzarella cheese
4 c baby carrots for dipping
Place the beans in 4 bowls and coarsely mash. Stir in cheese and avocado. Serve carrots alongside. Add 100 calories worth of Triscuits or your favorite cracker to make it a little more filling and meal sized instead of snack sized.
And here is a video teaching you how to use an avocado slicer so you can make perfect slices for all your meals !
This dish takes crispy chicken to the next level. After you cook it up, you make a quick glaze and run the chicken through it before serving. This makes is sooooo very flavorful, very moist, and something just a little different from your regular breaded chicken.
2 servings
265 calories per serving
2 5 oz. boneless skinless chicken breasts
¼ t kosher salt
1/8 t pepper
¼ c panko breadcrumbs
2 t garlic clove, minced
¼ t oregano flakes
2 T lemon juice
2 T honey
2 t Tabasco sauce
1 t grated lemon zest
2 t olive oil
Season chicken with salt and pepper. Mix breadcrumbs, garlic and oregano and dredge chicken in the breadcrumb mix. Mix lemon juice, honey, Tabasco and zest to make a glaze. Heat oil in a skillet and add chicken and brown both sides, cooking about 6 minutes per side or until done through. Remove chicken from skillet and add glaze and reduce until thickened, about 1 minute, Return chicken and flip to coat both sides with the glaze.
Genius ! Lunch on garlic bread. Tastes pretty yummy !
1 serving
220 calories per serving
1 Arnold Select Multi-Grain 100 calorie roll
1 T buttery spread
½ t garlic powder
1 t oregano flakes
4 slices lean thin turkey breast
1 slice fat free American cheese
Heat oven to 350 degrees or heat toaster oven. Spread buttery spread on inside of top and bottom of roll. Sprinkle with garlic powder and oregano. Toast a couple of minutes until golden brown. Place turkey and cheese on roll and make a sandwich and continue heating a few moments longer.
The cheese just melts into the marinade and really coats all the veggies – every bite is so full of flavor 🙂
8 servings
60 calories per serving
2 zucchini cut into ½ inch thick slices
2 yellow squash cut into ½ inch thick slices
1 red pepper cut into strips
1 green pepper cut into strips
1 yellow pepper cut into strips
1/3 c light Italian dressing
¼ c grated parmesan cheese
Pam
Spray a skillet with Pam and heat to medium high. Add veggies and sauté 5 minutes. Add dressing and cheese and continue cooking 5 minutes or until veggies are desired tenderness (I like mine pretty crisp).
There’s lots of flavor packed into this sandwich ! It makes an excellent brunch or lunch meal.
4 servings
146 calories per serving
4 Light English Muffins
1/4 c hummus
1/4 English cucumber sliced into 28 thin slices
1/4 c crumbled reduced fat feta cheese
8 thin slices of tomato
4 lettuce leaves
Toast muffin lightly and spread with 1 T hummus. Add cucumber, cheese and tomato. Top with lettuce.
A great appetizer – easy to make, smothered in heavenly salsa verde, easy to keep warm in a crock pot, and good to the last bite.
12 servings
159 calories per serving (4 meatballs)
1 1/4 c salsa verde
1 1/2 lb. lean ground beef
1 egg
3/4 c finely crushed tortilla chips
1/2 c minced green onions
Pam
Preheat oven to 350 degrees. Mix 3/4 c salsa verde, beef, tortilla chips and onions. Make into 48 meatballs and place on a cookie sheet sprayed with Pam. Bake 15 minutes or until done. Serve with the rest of the salsa verde. Once baked, I usually place in a crock pot and cover with the rest of the salsa verde and this becomes a great party dish that can be kept on low heat to keep warm.
This is a soupy stew or a thick soup 🙂 Whatever it is, it’s absolutely delicious. The sweet fennel adds just the little something different that makes this meal one of a kind.
6 servings
380 calories per serving
2 carrots, sliced
2 cloves garlic, minced
1 lb. boneless skinless chicken breast cut into bite sized pieces
1 medium fennel bulb, chopped
19 oz. cannellini beans, drained and rinsed
Salt and pepper to taste
1/2 t garlic powder
1 3/4 c chicken broth
2 c water
9 oz. refrigerated tortellini
1 c baby spinach leaves
2 green onions, sliced
1 t basil flakes
2 T grated parmesan cheese
Pam
Spray crock pot with Pam. Layer carrots, garlic, chicken, fennel and beans then add broth, water, garlic powder, salt and pepper. Cover and cook on LOW 6-8 hours. Sit in pasta, spinach, onions and basil then cover and cook on HIGH 20 minutes. Spoon into bowls and garnish with cheese.
Warmed tomatoes are so flavorful – the heat just sweetens them and intensifies the already great taste. Add a little pesto and you get a divine side dish that can be served next to anything.
4 servings
142 calories per serving
12 plum tomatoes, quartered lengthwise
1 T oil
1/4 t salt
1/8 t red pepper flakes
1/4 c pesto
Preheat oven to 400 degrees and spray a baking sheet with Pam. Mix the tomatoes with oil, salt, pesto and the pepper flakes and place on baking sheet. Bake 30 minutes and serve immediately.
