Corned Beef and Cabbage

March 7, 2012 admin 1 Comment

Watching your diet does not mean you can’t celebrate St. Patrick’s Day ! With sensible portions, you too can be eating corned beef and cabbage and reciting Irish tales and blessings 🙂

I personally do not like corned beef very much and never cook it (thank goodness our dear friend makes it for my husband) – – so you won’t see a picture or recipe creation here. But I wanted to lay it out for you calorie wise…

3 oz. of boiled corned beef is 180 calories
4 oz. of boiled corned beef is 240 calories
Cabbage is so low in calories it is silly – 1/2 c boiled cabbage is 17 calories
1/2 c of boiled potatoes is 68 calories
1 c of boiled potatoes is 136 calories

If I were going to eat this, I would do the lower meat and higher potato count because I am a verified carb hound 🙂 So my meal would come in at 350 calories for:

3 oz. corned beef
1 c boiled cabbage
1 c boiled potatoes

But you can flip it and do more meat and less sides if you wish ! The recipes for this are pretty simple – throw the stuff in water with the seasoning packet that comes with the meat and boil like heck 🙂 Here are links to a few recipes to help you judge timing:

http://allrecipes.com/Recipe/Corned-Beef-and-Cabbage-I/Detail.aspx
http://allrecipes.com/Recipe/Corned-Beef-and-Cabbage-3/Detail.aspx
http://allrecipes.com/Recipe/Corned-Beef-and-Cabbage-II/Detail.aspx

AN IRISH BLESSING

May the road rise to meet you,

May the wind be always at your back.

May the sun shine warm upon your face,

The rains fall soft upon your fields.

And until we meet again, May God hold you in the palm of his hand.

Chicken, Dinner, Kid Friendly

Mushroom Herb Chicken

March 6, 2012 admin Leave a comment

What’s not to like in a dinner or chicken, mushrooms, shallots and herbs?! This is a great meal and if you have leftovers, cut up the chicken and place in broth with the mushrooms and shallots – you end up with a great soup !

4 servings
226 calories per serving

4 6 ounce boneless skinless chicken breasts (if not very thin cutlets, pound them down)
1/4 t salt
1/4 t pepper
Pam
3 large shallots, thinly sliced
8 oz. sliced mushrooms
1/3 c dry sherry or chicken broth
1 t marjoram flakes
Salt and pepper to taste
Pam

Sprinkle chicken with salt and pepper. Heat a skillet and spray with Pam. Cook chicken 6-7 minutes per side or until browned. Remove chicken and spray with Pam again. Add shallots and cook 3 minutes adding a tablespoon full of hot water if they start to dry out. Add mushrooms, sherry and marjoram, then add back chicken and cook until chicken is fully cooked.

Dessert

Sweet Potato Pie Deluxe

March 5, 2012 admin Leave a comment

The creamy, decadent topping is what makes this pie super special. This one is just a little sweet and a lot yummy 🙂

12 servings
287 calories per serving

1 1/2 lb sweet potatoes
1/3 c skim milk
145 oz can fat free sweetened condensed milk, divided
3 T brown sugar
2 T butter, melted
3/4 t ground cinnamon, divided
1/2 t vanilla
1/4 t salt
2 eggs
1 frozen pie crust bottom, thawed (or you can use refrigerated dough)
1/2 c low fat cream cheese, softened

Preheat oven to 350 degrees. Wrap potatoes in foil and bake 1 1/2 – 2 hours or until very tender (you can also jump start these by piercing and microwaving for 5 minutes). Let cool a bit and then scoop out flash and mash. Add milk, 1/4 c condensed milk, brown sugar, butter, 1/2 t cinnamon, vanilla and salt. Mix well then add eggs 1 at a time. Pour into thawed pie crust and bake 45 minutes or until set. Mix the rest of the cinnamon with the cream cheese and beat with a mixer then add 1/2 c plus 2T of the condensed milk and beat on medium. Pour over the pie and let stand 15 minutes then serve.

Appetizers, Snacks

Spinach and Ranch Snack

March 3, 2012 admin Leave a comment

This tastes much like the spinach dip you often find in a hollowed out bread bowl – but this one adds many more veggies and is a much healthier and lower cal option.

18 servings
170 calories per serving (2 T dip and 15-17 crackers)

1 c low fat sour cream
¼ c light ranch dressing
10 oz. frozen chopped spinach, thawed and well drained
1 shredded carrot
½ c finely chopped yellow bell peppers
Wheat Thins or Triscuits

Mix sour cream and dressing then stir in veggies.

Asian, Dinner, Fish

Poached Fish in Asian Broth

March 2, 2012 admin Leave a comment

The colors are so vibrant that you can taste this dish with your eyes ! And the flavor was just tremendous !!! I served it with a little brown rice right in the broth and it was a meal that we are still talking about. You definitely have to try this one.

4 servings
203 calories per serving

Broth:
3 c chicken broth
2 T sherry or white wine
2 T soy sauce
2 slices lemon
3 thin slices peeled ginger root
¼ t cayenne

Fish:
1 lb. orange roughy or other thick mild fish fillets
Extra water if necessary
6 green onions (green part only) in thin slices
1 medium red bell pepper in thin slices
1 rib celery cut in ¼ inch pieces
½ t sesame oil
1 carrot, grated
Fresh pepper to taste

In a large non aluminum skillet bring broth ingredients to a boil over high heat. Rinse and dry fish. Reduce heat and place fish in broth. Add water if needed to cover the fish all the way. Simmer for 10 minutes per inch of fish thickness or until fish is done. Remove fish with slotted spoon and place into 4 soup bowls. Boil liquid and add green onions, peppers and celery and cook 3 minutes. Remove and discard lemon and ginger. Take vegetables and place over fish. Stir oil into broth and then pour into bowls. Sprinkle carrot over bowls and season with pepper.

Appetizers, Dessert, Fruit

Fruit and Cheese Quesadillas

March 1, 2012 admin Leave a comment

Brie is just meant to go with fruit – the sweet fruit and the oaky brie just go so well together. This makes a great appetizer, breakfast, lunch or dessert. The melted brie is just divine !

6 servings
177 calories per serving

2 T honey
2 t lime juice
½ t grated lime rind

1 c peaches, peeled and sliced thinly
1 ½ Splenda brown sugar blend
3 oz. Brie, thinly sliced
6 6 inch fat free flour tortillas (80 calories each)
Pam

Stir together honey, juice and zest. Mix peaches and sugar and divide evenly into each tortilla. Add ½ oz. cheese to each. Fold over and place in a hot pan sprayed with Pam. Cook 2 minutes then flip over and cook another 2 minutes.

Dinner, Fish, Kid Friendly

BBQ Shrimp

February 29, 2012 admin Leave a comment

This is one of the simplest things to do – but it tastes sooooo good ! You can use raw or cooked shrimp – just adjust your cooking time to not overdo. Serve with Spanish Rice for a perfect meal.

4 servings
150 calories per serving

1 lb. cleaned medium shrimp with tails on
½ c BBQ sauce
Pam

Preheat grill or broiler. Spray grill or baking sheet with Pam and add shrimp. Brush shrimp with sauce and cook 2 minutes each side or until shrimp are done.

Dinner, FiberGourmet, Italian, Kid Friendly, Pasta

Authentic Lasagna

February 27, 2012 admin Leave a comment

Thank you, thank you, thank you @ FiberGourmet ! This lasagna comes in at just 325 calories per serving because of your noodles !!! There is just no way to get close to a regular lasagna for under 400 calories – – until now ! The portion size is huge, the meal very, very tasty and I don’t even have to wait for ‘cheat day’.

6 servings
325 calories per serving

¾ lb. lean ground turkey
3 cloves garlic, minced
¼ c parsley
28 oz. can diced tomatoes with their juice
14/5 oz. cam stewed tomatoes with their juice and tomatoes chopped up
8 oz. cam tomato sauce
6 oz. can tomato paste
2 t oregano flakes
1 t basil flakes
¼ t pepper
½ t salt
1 t onion powder
½ t garlic powder
2 c no fat cottage cheese
½ c grated parmesan
15 oz. no fat ricotta cheese
12 oz. FiberGourmet Lasagna Noodles (no boil noodles)
2 c shredded mozzarella cheese
Fresh herbs – basil, parsley
Pam

Preheat oven to 350 degrees. Spray a pan with Pam and cook turkey until almost done – make sure to crumble it as you cook it. Then add garlic and cook another few minutes. Add 2 T parsley, diced tomatoes, stewed tomatoes, tomato sauce, tomato paste, oregano, basil, salt, pepper, onion powder, and garlic powder then cook on low heat 45 minutes.

Mix 2 T parsley with the cottage cheese, parmesan and ricotta and stir well. Spread ¾ c tomato sauce in a 13×9 pan. Arrange a layer of noodles over the mix and then top with half the cheese mix, another 2 c of the tomato mix, and 2/3 c of the mozzarella. Repeat layers and then top with a final layer of noodles and put the remaining sauce over the top. Cover with foil and bake 1 hour. Then sprinkle with the rest of the mozzarella and bake uncovered for 10 minutes. Let rest 5 minutes before serving. Garnish with fresh herbs

Dinner, Kid Friendly, Sides

Creamy Rice

February 24, 2012 admin Leave a comment

Velvety. Smooth. Rich. Creamy Rice !

8 servings
170 calories per serving

1 small onion, chopped
1/4 c fat free Zesty Italian Dressing
8 oz. mushrooms, sliced
14.5 oz. vegetable broth
1 c frozen peas
2 c instant white rice, uncooked
4 oz. low fat cream cheese, at room temperature
1 t grated lemon zest
Salt and pepper to taste
1/4 c parmesan cheese

Heat a skillet and add dressing – heat 30 seconds. Then add onions and cook 5 minutes or until tender. Then add mushrooms and cook another 4 minutes or until tender. Add broth and peas and bring to a boil then stir in rice and cream cheese and cover. Remove from heat and let stand for 8 minutes then stir in zest, salt and pepper and parmesan.

Dinner, Turkey

Pan Fried Turkey Cutlets Smothered in Onions

February 23, 2012 admin 3 Comments

4 oz. of turkey breast without any skin is only 153 calories – so if you’re looking for some larger portions or a pairing with a rich side dish, this is the way to go.

Pan Fried Turkey Cutlets Smothered in Onions

4 servings
163 calories per serving

1 lb. turkey cutlets
1 medium onion, in thin slices
Salt and pepper to taste
Onion powder to taste
Pam

Spray skillet with Pam and cook onions 5-7 minutes. Move onions to the side and place turkey cutlets in pan. Season and cook 3-4 minutes. Flip and re-season and place onion slices on top. Cook another 3-4 minutes or until cooked throughout. Total time will depend on the thickness of the cutlets. I often use the scallopine cutlets that are nice and thin and cook quickly.