Sofrito is filled with just incredible spices – when you add that and bacon to beans, there is nothing better ! The creamy texture of the beans mixed with the spicy sofrito is just perfect.
8 servings
290 calories per serving
2 c canned black beans, rinsed and drained
6 slices bacon, chopped
1/2 c sofrito sauce (In the Mexican section at your grocer)
Cook bacon then add beans along with sofrito and cook 15 minutes.
Crispy, moist, flaky fish – this recipe is nothing but good. Use any white fish you like and make sure you serve with lemon wedges for that citrus kick.
4 servings
215 calories per serving
2 egg whites, beaten lightly and placed in a shallow dish
2 c panko breadcrumbs
½ t paprika
¾ t onion powder
1 t garlic powder
4 6 oz. white fish fillets (cod, tilapia, haddock)
1 t pepper
½ t salt
Pam
Spray a baking sheet with Pam. Preheat broiler. Mix panko and spices in a shallow dish. Dip fish in egg, then into breadcrumb mix and place on baking sheet. Broil 4 minutes per side or until done. Serve with lemon wedges and
cocktail sauce.
Sometimes quick sauces are just as good as long simmered ones. This is one of those sauces. It’s full of fresh herbs and makes a great tortellini topper.
4 servings
307 calories per serving
9 oz. package fresh tortellini
8 oz. beef broth
14 oz. can diced tomatoes (undrained)
3 oz. tomato paste
1/4 c chopped basil
¼ c chopped parsley
1/2 c shaved fresh Asiago or Parmesan cheese
Salt and Pepper to taste
Cook pasta according to directions and then drain. Mix broth, tomatoes, parsley and basil and cook 5 minutes. Add tortellini, salt and pepper and half the cheese. Plate and garnish with the remainder of the cheese.
This is a nice zesty baste for grilled chicken. You can use spicy mustard if you like it even zestier. And this recipe gives you enough of the sauce to really taste it 🙂
4 servings
226 calories per serving
1/3 c Dijon mustard
1/4 c honey
2 T mayonnaise
1 t A-1 steak sauce
4 boneless skinless chicken breasts
High heat Pam
Heat grill and spray with High Heat Pam. Mix mustard, honey, mayo and steak sauce. Grill chicken basting with sauce every 5 minutes or so. Cook 15-20 minutes or until done.
Sweet honey keeps all the ingredients stuck together. These are great to keep on hand for when you get a ‘sweets attack’. So healthy, so full of MUFAs, yet honey sweet and just a bit chocolaty.
16 servings
109 calories per serving
2 1/2 c unsweetened puffed wheat cereal
1/2 c pecan halves, chopped medium fine
1/3 c salted roasted shelled pumpkin seeds / pepitas (just roast in oven 5-10 minutes)
1/4 c dried cranberries (craisins), coarsely chopped
3 T sesame seeds
1/2 c honey
1/2 t vanilla extract
1/8 t salt
1/2 cup mini semisweet or bittersweet chocolate chips (chop regular size ones)
Preheat oven to 300 degrees and line an 8×8 square baking dish with parchment paper letting it overhang so you have ‘handles’ to pull up the bars when done. Mix cereal, nuts, seeds and cranberries. In a saucepan heat honey, vanilla and salt 2-3 minutes. The pour this over the dry ingredients and mix well then add chocolate and press it all into the prepared pan and spread it out. You can spray a wooden spoon with Pam to help. Bake 30-35 minutes or until top is brown. Use a knife to loosen the bars from the unlined sides of the pan and lift the whole thing out and set on a rack to cool a bit. Cut into 16 bars.
This creamy corn dish has a sweet, mild flavor – one the whole family will enjoy. Though the ingredients sounds very Thai inspired, the flavors are mild and you can pair this with anything.
4 servings
148 calories per serving
2 c frozen corn, thawed
1 c lite coconut milk
1/4 t salt
2 T chopped cilantro
1 T lime juice
½ t red pepper flakes
Mix corn, milk and salt in a saucepan and bring to a boil then reduce heat and simmer 15 minutes or until milk has mostly evaporated. Stir in cilantro, lime and red pepper.
Cooking the garlic in the dressing gives this dish a great flavor, so full of garlic, but the flavor is not biting, it is mellow and perfect.
4 servings
105 calories per serving
2 large zucchini
2 large carrots, peeled
1 c egg noodles
1/4 cup light Italian dressing
2 cloves garlic, minced
1/4 c shredded part skim mozzarella cheese
Salt and pepper to taste
Peel zucchini and carrots into long ribbons using a vegetable peeler. Cook noodles according to package instructions and add veggie ribbons to the boiling water the last minute. Drain and return to pot.
Saute garlic and dressing 2 minutes and then pour over the noodles and veggies and sauté 2 minutes to heat through. Add salt and pepper. Sprinkle with cheese and serve.
This is so lemony and so refreshing – a perfect cauliflower dish !
6 servings
82 calories per serving
1 large head cauliflower, trimmed and cut into small florets
2 lemons
2 T oil
2 T chopped basil
Salt and pepper to taste
Steam cauliflower 4-6 minutes. Remove skin from a lemon and then cut out the segments without any membrane
(LINK FROM CITURS SALAD)./ Make sure you work over a bowl so you catch all the juice. Then squeeze the leftover membranes into the bowl to get out all the remaining juice. Chop the segments and add to the juice. Add oil, basil, salt and pepper. Stir in steamed cauliflower and serve.
The earthiness of the spinach and the WOW flavor of the sun dried tomatoes really combine to make this a memorable pasta dish. This is a special one, for sure !
4 servings
321 calories per serving
1 c chicken broth
12 dehydrated sun dried tomatoes
8 oz. FiberGourmet penne
2 T pine nuts, toasted
1 T oil
1/4t red pepper flakes
1 clove garlic, minced
4 c baby spinach, chopped
1/2 c grated Parmesan cheese
Salt and pepper to taste
To toast nuts, place in a hot skillet and sauté for a few minutes until toasty brown and aromatic then set them aside. Bring the broth to a boil then add the tomatoes and let soak for 15 minutes to rehydrate them. Keep the broth and remove the tomatoes and chop coarsely. Cook pasta according to package instructions. Heat oil in a skillet and add oil and red pepper and garlic and sauté for 1 minute. Add the spinach, salt and pepper and cook 3 minutes then add the broth and tomatoes and cook 2 minutes. Pour broth mix over pasta and sprinkle with ¼ c cheese. Mix well. Plate and top with pine nuts and sprinkle with the rest of the cheese.
A quick soup that tastes like its been simmering for hours. Great fresh flavors and only 121 calories per serving !
2 servings
121 calories per serving
4 tsp. minced fresh ginger
1 c Perdue Shortcuts chicken cut into bite sized pieces (or make your own by sautéing a boneless skinless breast and then cutting it up into small pieces)
1 c green pepper slices (sliced very thin)
¼ c sliced scallions
1 c chicken broth
1 c beef broth
½ c water
Salt and pepper to taste
½ t onion powder
Optional red pepper flakes if you like it spicy
Combine all in a small pan and cook for 15 minutes.
