Fish, Lunch, Soups

New England Cod Chowder

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This is one of the best chowders I have had ! The broth is just creamy enough without being too much – the chowder has just enough fish flavor (unlike some clam chowders that can really be too much) – and the potatoes and beans make it very filling. This mild chowder will be a favorite in your house in no time !

New England Cod Chowder
New England Cod Chowder

4 servings
380 calories per serving

16 oz. clam juice
1 C water
1 onion, chopped small
1 celery stalk, chopped
15.5 oz. cannellini beans, rinsed and drained
14/5 oz. can diced new potatoes, rinsed and drained
1 c frozen corn
1.2 t dried thyme
1/2 t salt
1/4 t pepper
1 t onion powder
leftover cod from Lemon and Herb Cod recipe
3/4 c fat free half and half

Place first 4 ingredients in a pan and bring to a boil. Cook, covered, 1 minute and then add beans, potatoes, corn, thyme, salt, onion powder and pepper and bring to a boil. Then reduce to a simmer and cook, covered, 10 minutes. Then break 1/3 of the potato and bean mixture with the back of a spoon and break the cod into large pieces and add to the chowder with the half and half. Reduce heat to low and simmer very gently about 5 minutes.

(If you haven’t made the cod recipe, you just need 1 1/2 lb. broiled cod for this dish)

400 Calorie Meals - the plan

400 Calories Lite

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Many of my 400 calorie or less meals are heavier fare that really keeps you feeling full, keeps you from craving higher fat foods, and really satiates. But sometimes you want to lighten up to get ready for a special occasion, to fit into that new bathing suit, to ‘diet’ within an already healthy meal plan.


This week I am devoting my posts to just that – the meals posted will be LITE dishes – lo cal, lo fat, lo carb. But still plenty tasty and very nutritious. So jump on in with me and let’s beat down those pounds 🙂

Dessert, Kid Friendly, Snacks, Summer

Green Apple and Pear Pops

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What a refreshing snack on a hot summer day ! Pops of any kind make a great dessert or snack and these are no exception 🙂

Green Apple and Pear Pops
Green Apple and Pear Pops

12 servings (6 oz. pops)
103 calories per serving

2 granny smith apples, peeled and diced
2 c pear juice
½ t ground cardamom
1 ripe pear, peeled and diced
1 c applesauce

Mix apples, pear juice and cardamom and simmer on low heat 10 minutes to soften the apples. Add the pears and simmer another 5 minutes. Remove from heat and add the applesauce. Fill the molds and insert the sticks and freeze at least 8 hours.

For fun, place a green maraschino cherry at the bottom of each pop before filling with the other mix.

Dinner, Fish

Lemon and Herb Cod

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This is a great quick recipe that produces a really moist and flavorful fish fillet. And you even get enough cod broiled to use it in a great chowder recipe that I’ll post in the next day or two 🙂 If you are not going to make the chowder, just reduce the cod to 1 ½ pounds and proceed accordingly.

Lemon and Herb Cod
Lemon and Herb Cod

4 servings (plus leftovers for chowder)
255 calories per serving

1 garlic clove, peeled
2 slices whole wheat bread torn into pieces
2 T parsley leaves
1/2 t lemon zest
2 t oil
2 T plain fat free yogurt
2 t lemon juice
1 3 lb. cod fillet cut into 8 pieces
16 oz. package frozen stir fry vegetables
Pam

Mince garlic in food processor. Add bread and parsley and pulse until crumbs form. Add lemon zest, 1 t oil and 1/8 t salt and pulse to mix. Place in a bowl. Combine yogurt, lemon juice and 1/8 t salt. Preheat broiler and spray the rack of a broiler pan with Pam. Place fish on rack and broil 4 minutes. Turn and broil another 4 minutes or until fish is done.

Take 4 pieces and refrigerate up to 2 days for the New England Chowder recipe. Spread yogurt mix on the other 4 pieces and then sprinkle with the bread crumb mix and press so that the crumbs stick. Spray with Pam and broil 1 minute to brown crumbs. Remove to a plate and keep warm. Heat 1 t oil and add vegetables and stir fry 4-5 minutes. Serve with the fish.

Food Buzz Daily Special

Non Stick Fry Pans – a Dieter’s Best Friend

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As part of FoodBuzz Daily Specials, I’ll be making a some special posts over the next couple of weeks that relate to a specific topic. Today’s special is about Non Stick Fry Pans.


Many people watching their diets think that fried food is off limits. But this isn’t so ! The act of frying is not unhealthy – it is all the oil typically used when frying something that causes a meal to become high in fats and calories.

A good non stick pan is essential and with it, you can continue to enjoy pan fried meats and eggs, sauteed veggies, caramelized onions and more.

The 2 things you need so that you can use as little oil as possible are Pam spray (or similar item) and water.

Pam is great when frying eggs, pan searing meats and fish, and when sauteing vegetables. When it comes to sauteing peppers or potatoes, some people give up because they can get dried out when you use just Pam. But I have a secret 🙂 Just add a tablespoonful of very hot water when you see the food is drying out. When caramelizing onions or frying up peppers and onions, I sometimes add as much as 4-5 T of water throughout the cooking period. It is a GREAT calorie saver. And all this would NOT be possible if you didn’t have a good non stick pan on hand. I have a few in different sizes and could not live without them.

Here are a few recipes that just could not be made without a non stick pan:

Open Faced Egg and Bacon Sandwich
Bacon, Egg and Cheese Muffin
Turkey and Stuffing
Orange Ginger Chicken

Beef, Dinner

Salisbury Steak

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This is a favorite of frozen dinner makers and I still remember the taste of good old Swanson TV Dinner Salisbury Steak. This one is much better ! The recipe is easy to make and gives you a great result time in and time out. Try serving with 1/2 c mashed potatoes and some Roasted Grape Tomatoes and you meal comes in under 400 calories !

Salisbury Steak
Salisbury Steak

4 servings
266 calories per serving

½ c skim milk
14 fat free saltines, crushed
2 T dried minced onions
2 t parsley flakes
1 lb. lean ground beef
12 oz. fat free beef gravy
2 T ketchup
2 t Worcestershire sauce
¼ t pepper
Pam

Preheat oven to 350 degrees. Mix milk, crackers, onion, and parsley and then add the meat and make into 4 oval patties and place in a baking dish sprayed with Pam. Whisk gravy, ketchup , Worcestershire and pepper and pour over the meat and cook 55 minutes or until meat is done.

Chicken, Dinner, Pasta, Vegetables

Chicken and Veggies with Orzo

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This meal as just the right amount of each ingredient and everything tasted great. To save yourself time, use the pre-cut carrots and zucchini available at your grocer !

Chicken and Veggies with Orzo
Chicken and Veggies with Orzo

4 servings
380 calories per serving

1 c uncooked orzo
½ c chicken broth
1 T lemon juice
2 t cornstarch
2 T oil
3 boneless skinless chicken breasts (3/4 lb.) cut in half lengthwise and then cut in thin strips
2 cloves garlic minced
½ t salt
1 c julienne cut carrots
1 yellow bell pepper cut into thin strips
2 c julienne cut zucchini

Cook orzo according to package instructions. Combine broth, juice and cornstarch and mix well. Heat 1 T oil and cook chicken, garlic and salt 5 minutes or until chicken is no longer pink then remove from skillet and keep warm. Heat 1 T oil and cook carrots and bell pepper 3 minutes then add zucchini and cook another 3 minutes. Stir the broth mix until smooth and then add to the skillet and cook 2 minutes or until thickened then add orzo and chicken and heat through.

Dessert, Kid Friendly, Snacks, Summer

Sun Tea Pops

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What a great ice pop ! Sweet and flavorful and so refreshing. Pops make a great snack or dessert.

Sun Tea Pops
Sun Tea Pops

6 servings (8 oz. pops)
44 calories per serving

1 c Splenda
2 peaches cut into wedges (skins still on)
1 lime, peeled and sliced
1 lemon, peeled, seeded and sliced
6 mint leaves
8 tea bags – orange pekoe black tea (this is just your standard Lipton, etc. tea bag)
2 c water
2 c cold water

Bring water to simmer in a sauce pan and dissolve Splenda – when all dissolved remove from heat and stir in 2 c cold water and then let sit 10 minutes. Pour sugar water into a glass bowl and add peaches, lemons, limes and mint then add the tea bags, cover and place out in the sun for 3-5 hours to get a nice sun brewed tea. Remove tea bags and divide mint and peaches into molds then pour in the tea (discard the lemon and lime), insert sticks and freeze 6 hours.

400 Calorie Meals - the plan

Zero Deprivation Diet

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I’ve been on this ‘diet’ for quite some time now – and I have to say that there is really ZERO DEPRIVATION involved. I have eaten EVERYTHING – butter, cream, chocolate, cheese, breads, pizza, beef, fried foods….and the list goes on.

This really is not a diet for me anymore – it is a way of life and eating 400 calorie portions just means eating things in moderation. I crave nothing because I get it all. I don’t make every meal a heavier one. But with some of them, I pack the 400 calories with ingredients that are just going to make it TASTE rich and decadent. Other meals I get more bang for my calorie buck by serving lots of veggies, fruits, fish, grilled chicken – all the things you expect to see when eating healthy. It’s a balancing act – but well worth the effort because I can eat things like you see here on my blog…

And so can you – and you can lose weight while doing it !

Here are some GRAND, RICH, DECADENT, DELICIOUS foods that make sure you are not feeling deprived:

Eggs and Corned Beef Hash
Banana Pancakes
Elvis’ French Toast

Toasted Clubs
Monte Cristo
Pesto and Mozzarella
Grilled Cheese
Greek BLT
Hot Dog
Homemade Hot Pockets
Pita Pepperoni Pizza
Cheeseburgers
Sloppy Joes
Grilled Cheese and Tomato


Stuffed Shells Florentine
Lasagna
Coffee and Steak
Meatloaf
Pork Souvlaki
Steak with Mushroom Gravy
Braised Pork with Cream Sauce
Cuban Beef
Pasta with Lentils
Beef and Tomatoes

Egg Rolls
Homemade Lo Mein
Fried Rice
Home Fries
Macaroni and Cheese
Garlicky Oven Fries
Pepper Muffins
Cheesy Spirals
Potato Skins

Peanut Butter Cupcakes
Key Lime Pie
Cinnamon Rolls
Soft Serve Vanilla Ice Cream
Dulche de Leche Rice Pudding
Coconut Fudgies
Strawberry Shortcake
Strawberry Brownie Cake

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