The mustard and Cajun flavoring give this sandwich a nice zing. It would taste just as good served cold, but grilled is good too !
1 serving
250 calories per serving
2 slices 45 calorie whole wheat bread
1 tsp. dijon mustard
6 slices shaved deli chicken breast, Cajun flavored
2 slices tomato
1 slice Fat Free Kraft Singles Cheese
ICBINB
Pam
Make sandwiches. Spray skillet with Pam and heat. Spray outside of each slice of bread with 5 spritzes of ICBINB Spray. Grill 3 minutes each side.
Savory, cheesy, hot baked goodness ! This pasta and veggie dish has just enough spice and everything is right. The mixture of cheeses is awesome and when you add in all the veggies. This becomes a super nutritious, healthy meal.
4 servings
390 calories per serving
8 oz. uncooked FiberGourmet rotini (with regular pasta, add 80 calories per serving)
3 c diced, peeled eggplant
1 c thinly sliced zucchini
1 c chopped green pepper
3 garlic cloves, minced
½ t garlic powder
½ t onion powder
½ t basil flakes
½ t oregano flakes
Salt and pepper to taste
14.5 oz. can diced tomatoes, undrained
8 oz. spicy tomato sauce
4 oz. shredded mozzarella cheese
2 oz. shredded gruyere cheese
2 T grated parmesan cheese
Pam
Cook pasta according to package instructions. Drain, cover and keep warm. In a Dutch oven or large skillet combine eggplant, zucchini, pepper, garlic, seasonings, tomato sauce and tomatoes. Bring to a boil and then reduce heat and cover and simmer 20 minutes. Spray a 9×13 pan with Pam and spoon in pasta then sprinkle with parm and pour over the veggie mix. Sprinkle with mozzarella and gruyere cheeses. Broil 1-2 minutes or until cheese is melted.
Talk about a satisfying soup ! This one has meat, spice, veggies, cheese and 3 DIFFERENT CARBS! Lentils, rice and tortellini. Oh how good 🙂
13 servings
275 calories per serving
20 oz. turkey Italian sausage with casings removed
13 c water
1 c chopped carrots
2 c chopped celery
½ c diced green bell pepper
2 t onion powder
¾ t oregano flakes
1 t garlic powder
1 t basil flakes
2 t chicken boullion
½ t seasoned salt
¼ t pepper
2 c dried lentils, rinsed
½ c dry rice
22 oz. canned crushed tomatoes
2 ½ c cheese tortellini (refrigerated)
Salt and pepper to taste
Crumble the sausage and cook in a skillet until done (keep crumbling as you cook it). In a large soup pan mix water, vegetables and spices then add lentils and rice and bring to a boil then reduce heat, cover and simmer 20 minutes or until lentils are tender. Stir in tomato sauce, bring to a boil again and add the tortellini and sausage and cook 4 minutes or until tortellini are done. Season with salt and pepper to taste.
Savory umami goodness all in a nice little puff pastry package. These make great appetizers, sides, and snacks. The gruyere cheese is a perfect complement to the shallot and mushroom. This is a crowd pleaser !
9 servings
185 calories per serving
2 sheets frozen puff pastry, thawed and cut into 18 rounds
1 T oil
1 shallot, diced
1 lb. sliced mushrooms
Kosher salt to taste
Pepper to taste
2 T chopped basil or parsley
¾ c grated Gruyere cheese (use sharp cheddar instead if you wish)
Pam
Preheat oven to 375 degrees. Keep pastry rounds in the frig on a baking sheet so they remain cold. Heat oil and cook shallot 4 minutes. Add mushrooms and cook 10 minutes then season with salt, pepper and herbs. A baking sheet with Pam and place 9 rounds on the sheet. Divide mushrooms onto the rounds. Then top with cheese and then with a pastry round. Bake 25 minutes.
This has some of the best flavor you will find in a pasta dish ! The sauteed peppers and onions (much like you add to sausage and peppers) quickly impart their tremendous flavor top the pasta and you end up with a dish that completely satisfies your taste buds.
4 servings
320 calories per serving
8 oz. FiberGourmet Penne, Spaghetti, or Fettuccine (without FiberGourmet pasta, you have to add another 80 calories per serving to this)
1 T oil
1 medium onion in thin slices
1 medium orange bell pepper in bite sized strips
1 medium yellow bell pepper in bite sized strips
1 medium green bell pepper in bite sized strips
1/3 c prepared pesto
Salt and pepper to taste
1 t onion powder
½ t garlic powder
1 t crushed red pepper flakes
¼ c shredded parmesan cheese
Cook penne according to package directions. Heat oil and cook onion 2 minutes then add peppers and spices and cook 10-15 minutes or until they are very tender. Add pasta and then remove from heat and stir in pesto. Add salt and pepper and sprinkle with cheese.
This is a fantastic hot sandwich. Apples and swiss just go together and they are here in this sandwich along with the chicken and spinach. Yummy !
1 serving
349 calories per serving
1 Arnold Sandwich Thins roll (only 100 calories each !)
4 oz. boneless skinless chicken breast (Perdue Shortcuts work great here)
2 slices low fat swiss cheese
5 very thin slices of apple
1 t low fat mayo
6 baby spinach leaves
I Can’t Believe it’s Not Butter spray
If chicken is not cooked, cook in a skillet sprayed with Pam 5 minutes per side or until done. Spread inside of roll with mayo then add 1 slice of cheese, apples, chicken, spinach and the 2nd piece of cheese. Spray the outside of the sandwich with a few spritzes of butter spray and cook 2-3 minutes per side in a hot skillet or a total of 3-4 minutes in a Panini press.
The white sauce in this recipe is so very flavorful ! This is a perfect non traditional lasagna. Without using FiberGourmet lasagna noodles, this one comes in over the 400 calorie mark. Thanks again, FiberGourmet ! I couldn’t do it without you 🙂
6 servings
296 calories per serving
18 uncooked no boil FiberGourmet lasagna noodles
3 c skim milk
½ t oregano flakes
½ t basil flakes
1 t garlic powder
½ t onion powder
½ t salt
1 c chicken broth
3 T cornstarch
1/2 c grated parmesan cheese
1 lb. frozen spinach thawed and squeezed dry in a colander
½ c sliced green onions
4 oz. shredded low fat mozzarella cheese
2 c sliced mushrooms
Heat oven to 350 degrees. In a large pan combine milk and seasonings and bring to a boil. Combine starch and broth and slowly add to milk mix stirring constantly. Cook on medium 5 minutes or until bubbly, stirring constantly then stir in half the parmesan cheese. Spread ½ c sauce in a 13×9 pan and then layer in this way –
Noodles
Spinach
Sauce
A bit of parm
Mozzarella
Noodles
Mushrooms
Spinach
Sauce
A bit of parm
Noodles
Sauce
A dusting of parm
Cover with foil and bake 55 minutes or until hot and bubbly. Sprinkle with last ½ of the mozzarella and let stand 15 minutes.
This is just one of those special recipes – this makes a beautiful risotto-like dish that bakes up with no effort. It is creamy and delicious.
12 servings
204 calories per serving
1 1/2 c brown rice
3 c chicken broth
4 c diced zucchini
1 red bell pepper, chopped
1 green bell pepper, chopped
1 large onion, diced finely
3/4 t salt
Pepper to taste
1 1/2 c skim milk
3 T flour
2 c shredded low fat cheddar cheese
1 c frozen corn, thawed
Preheat oven to 375 degrees Pour rice into a 9×13 baking dish. Simmer broth until hot and then stir into the rice. Add zucchini, peppers, onion, salt and pepper. Cover with foil and bake 45 minutes then remove foil and cook another 35 minutes or so, until liquid is all absorbed.
Whisk milk and flour in a saucepan and cook until bubbly and thick, about 4 minutes. Reduce heat to low and add 1 ½ c of the cheese and corn and cook until cheese is all melted. When rice is done, stir in cheese sauce and sprinkle with the last ½ c cheese and bake another 10 minutes to melt cheese. Let rest before serving.
These are just AMAZING ! Serve as an appetizer, a lunch, even a dinner with a salad next to them. The sundried tomato flavor mixed with the flavor of the cheese and the mushrooms is just outstanding. The prep is quick and easy and these are just amazing !
4 servings
170 calories per serving
4 Arnold Sandwich Thins roll (only 100 calories each !)
4 chopped sundried tomatoes (give them ounces or tablespoons worth)
1 T oil from the sundried tomatoes
1 c fat free ricotta cheese
8 oz. mushrooms, coarsely chopped
1 c baby spinach leaves
Salt and pepper to taste
½ t garlic power
Red pepper flakes to taste
Preheat oven to 350 degrees. Toast rolls in toaster. Heat oil in a skillet and cook mushrooms until soft, about 7 minutes. Add salt, pepper, red pepper and garlic powder. Pulse tomatoes in a food processor or chop very finely and stir into ricotta. Add salt and pepper to taste. Spread the cheese mix on the rolls and add spinach leaves. Finally add mushroom mix to the top and bake 5-7 minutes.
This is a great ‘all in one’ dish – a casserole that is one part mac and cheese and one part chicken and broccoli – scrumptious !
4 servings
320 calories per serving
1 ½ c small FiberGourmet pasta (rotini, elbows, etc.)
3 c broccoli florets
1 lb. boneless skinless chicken breasts cut into bite sized pieces
½ c fat free chicken broth
2 oz. low fat cream cheese
1 c low fat shredded mozzarella cheese
2 T grated parmesan cheese
Salt and Pepper to taste
Pam
Preheat oven to 375 degrees. Sprinkle chicken with salt and pepper and cook in a skillet sprayed with Pam 3 -5minutes then stir in broth and simmer 5 minutes. Add cream cheese and reduce heat to low and cook 1 minute to melt cheese then stir in ½ c mozzarella. Cook pasta according to package instructions putting broccoli in the same pot during the last minute of cooking. Combine drained pasta with chicken mix and place in a medium baking dish and bake 15minutes then sprinkle with the rest of the mozzarella and the parmesan and bake another 3 minutes.
