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Archive for the ‘Lower Calorie’ Category

Okay, I know I haven’t posted in ages…what can I say? Spring Semester of P2 year had me rather occupied. I had loads of time to cook this summer, but I didn’t really try any new recipes, so I didn’t have any to post. But tonight, after months with no posts, I have a delicious recipe to share. It is from Cooking Light, and it is one of the best dishes I’ve ever made–I generally don’t compliment my own cooking, but I looooved this dish! And what rocks is that it was from Cooking Light…I mean, this isn’t a “health” food by any manys, but its stats are better than your average fettucine alfredo, and despite this, I still think it tasted just as good, if not better! Restaurant quality, IMO. Make it soon, you won’t be disappointed! (Well, if you are, I will be very surprised…)

Ingredients

  • 1 pound uncooked farfalle (bow tie pasta)
  • 1 tablespoon butter
  • 12 ounces presliced exotic mushroom blend
  • 1/2 cup chopped onion
  • 1/3 cup finely chopped shallots
  • 1 tablespoon minced garlic
  • 1 1/2 teaspoons salt, divided
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup dry white wine
  • 2/3 cup whipping cream
  • 1/2 cup (2 ounces) grated fresh Parmigiano-Reggiano cheese
  • 2 tablespoons chopped fresh parsley
  • Minced fresh parsley (optional)

Preparation

  • Cook pasta according to package directions, omitting salt and fat; drain.
  • Melt the butter in a large nonstick skillet over medium-high heat. Add the mushrooms, onion, shallots, garlic, 1 teaspoon salt, and pepper; cook 12 minutes or until liquid evaporates and mushrooms are tender, stirring occasionally. Add wine; cook 2 minutes or until liquid evaporates, stirring occasionally. Remove from heat.
  • Add the cooked pasta, whipping cream, cheese, and 2 tablespoons parsley, tossing gently to coat. Stir in remaining 1/2 teaspoon salt. Garnish with minced fresh parsley, if desired. Serve immediately.

Amount per serving (dish makes 8 servings (serving size: 1 1/4 cups))

  • Calories: 336
  • Calories from fat: 31%
  • Fat: 11.4g
  • Saturated fat: 6.9g
  • Monounsaturated fat: 3.1g
  • Polyunsaturated fat: 0.4g
  • Protein: 12.1g
  • Carbohydrate: 47.5g
  • Fiber: 2.3g
  • Cholesterol: 36mg
  • Iron: 2.3mg
  • Sodium: 577mg
  • Calcium: 124mg

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Tonight I tried a new Chicken Enchilada recipe (the original can be found here, but be aware I made several modifications). It was okay — the sauce for it was tasty, but we couldn’t taste the cheese very well. I also had tons of trouble with the corn tortillas breaking–but maybe it was because they weren’t fresh. So anyways…it made for an okay dinner, but they weren’t as good as I was hoping. Maybe they’ll work better for some of you, though.

Ingredients

Filling

  • cups chopped chicken (cooked)
  • 1/4  cup  shredded Monterey Jack cheese
  • 1/4  cup  2% sharp cheddar cheese
  • 2/3 cup sour cream
  • Optional: onion powder, chili powder, garlic powder

Sauce

  • 2/3  cup  skim milk
  • 1/4  cup  chopped fresh cilantro
  • 1/4  cup  egg substitute
  • 1/8  teaspoon  salt
  • 1  (4.5-ounce) can chopped green chiles, undrained

Remaining Ingredients
  • 8 (6 inch) corn tortillas
  • 1/2 cup monterey jack
  • 1/2 cup 2% cheddar
Directions

  1. Preheat oven to 375.
  2. Place sauce ingredients in a food processor; process until smooth; set aside
  3. Combine sour cream with onion powder, garlic powder, and chili powder [this step is optional. You can leave the sour cream plain if you want]
  4. Heat a skillet, and in it combine filling ingredients (chicken, cheese, sour cream) till warm
  5. Put tortillas on a plate, layered between damp paper towels, and microwave 20 seconds.
  6. Spoon filling in center of tortilla; roll tightly, and place in a baking dish. Repeat procedure with remaining tortillas and filling.
  7. Pour sauce over enchiladas. Cover and bake at 375° for 20 minutes.
  8. Uncover; sprinkle with remaining cheese. Bake an additional 5 minutes or until cheeses melts.
Nutrition

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Tonight I made Italian for dinner…and boy was it good! John gave the meal–Chicken Parmesan with “Farfalle Alfredo” (more on the later–a 9 out of 10, and I liked it alot, which is saying something, b/c I am normally a harsh critic of my cooking. First, I’ll give the chicken parmesan recipe:
Chicken Parmesan

Ingredients

  • 1 lb thin sliced boneless skinless chicken breasts (i.e., 4 (4 oz) chicken breasts)
  • 2 beaten egg whites
  • ½ cup dried bread crumbs
  • 2 tsp Italian seasoning
  • ¼ tsp salt
  • 1 tsp olive oil
  • 1 cup tomato sauce
  • ½ cup shredded part skim Mozzarella cheese
  • 2 Tbs shredded Parmesan cheese

Directions

  1. Preheat oven to 350
  2. Combine breadcrumbs & seasonings in a bowl.
  3. Dip chicken into egg whites then into breadcrumbs.
  4. Spray a skillet with cooking spray, then add oil.
  5. Heat oil in  skillet & add chicken; brown until done.
  6. Place chicken in a sprayed baking dish; cover with tomato sauce; sprinkle with cheeses
  7. Bake 25 min @ 350.

This recipe makes 4 servings @ 5 pts each.

Farfalle Alfredo

So this isn’t a recipe so much as product recommendations. I bought some Farfalle pasta (by Private Selection, supposedly “Made in Italy,”) and some Delallo Alfredo Sauce (made in and imported from Italy) at Kroger. Maybe I was just really hungry, but I think the fact that these were imported really did make a difference. Both were flavorful, and the sauce was especially good (better than your typical store bought alfredo, anyways).

Of course, pasta and alfredo isn’t super nutritious…so we just made sure to measure out or portions. 🙂

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Another new recipe to share! I had several I was going to share last week, but one was too bland to share, and one I ended up not making. But tonight I have one to share, and later in the week I have some new enchilada and chicken parm recipes to pass along. 🙂

So anyways, we tried these potatoes tonight along side Balsamic Pan Seared Steaks, as well as some Buttered Rosemary Rolls (substituting melted butter with butter spray). Everything was delicious (especially the steaks)! The texture of the potatoes was a bit firmer than we’d have liked, but they still tasted good, and will likely be made again.

Ingredients

  • 1 package Simply Potatoes® Red Potato Wedges (these are refrigerated; usually sold near eggs)
  • 1 tablespoon olive oil
  • 1/4 cup Parmesan Cheese
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon dried thyme leaves
  • 1/4 teaspoon paprika

Directions

  1. Heat oven to 425°F.
  2. Spray 9 x 13 baking pan with nonstick cooking spray.
  3. In medium bowl coat Simply Potatoes with olive oil.  Sprinkle Parmesan cheese and spices over potatoes; turn to coat potatoes with seasonings. Spread potatoes in single layer in baking pan.
  4. Bake 15 to 20 minutes, turning once, until potatoes are golden brown and slightly crisp.

Nutrition

Per serving*: 169 cal; 6 g fat; 4 g fiber (3 WW pts)

*1 serving = 1 cup/162 grams

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Want something tasty, easy to make, and, oh yeah, not loaded with fat and calories? If so, then try this! I made this tonight, and it was pretty good!  If you look at the nutrition (at the end) and it seems high, it really isn’t, considering this is an entire meal.


Italian Herb Chicken w/Pasta

Serves 2

Ingredients

  • 2 (4-5) oz  boneless, skinless chicken breasts*
  • 1/4 cup fat free italian dressing
  • 2 tbs Montreal Chicken seasoning (optional)
  • 1/2 tsp Italian seasoning (optional)
  • 1 cup Marinara/tomato sauce
  • 2 cups cooked spaghetti

*I used PERDUE® PERFECT PORTIONS® Boneless, Skinless Chicken Breasts. These are great — it is a bag of 5 individually wrapped chicken breasts, so you can use the ones you want, and keep the rest for later. I have found these packages in both the fresh chicken and the frozen chicken section. Tonight I used fresh; they were 4.8 oz each, and had 130 cals and 1.5 g of fat (I think the frozen might differ slightly).

Directions

  1. Cut chicken breasts into pieces/slices. Toss with dressing and seasonings, then marinate in fridge for 30 minutes or more.
  2. Cook pasta according to directions; drain.
  3. Preheat oven to 350.
  4. Put chicken into a sprayed baking dish, and bake for 20-35 minutes.
  5. Heat pasta sauce, then pour over chicken.
  6. Divide chicken mixture into halves, and pour each over 1 cup of pasta.
  7. Add some parmesan, if desired.

Nutrition

  • 1 Serving = Half of chicken mixture (one marinated breast & 1/2 cup pasta sauce), 1 cup pasta
    • Per serving: 455 calories; 5 g fat; 4 g fiber; 9 WW points.
  • Keep in mind that what size chicken breast you use will change the nutrition, and that different pasta and pasta sauce brands may differ slightly (though that difference is probably minimal). Also, clearly adding parmesan cheese adds more calories/points…1 tbs of grated parmesan has 20 cals and 1.5 g fat (1 pt), and 1 tbs of shredded parmesan has 28 cals and 2 g of fat (1 pt).

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So, today I made another recipe from the Cooking Light cookbook– slow cooker lasagna. It wasn’t the best we ever had, but it was better than Stouffer’s (which isn’t bad to begin with):

Ingredients

  • 1 pound ground round
  • 1 teaspoon dried Italian seasoning
  • 2 tsp (bottled) minced garlic
  • 1 (26 to 28-ounce) jar spaghetti sauce
  • 1/3 cup water
  • 8 lasagna noodles, uncooked
  • 1 (4 1/2-ounce) jar mushrooms
  • 1 (15-ounce) carton part skim ricotta cheese
  • 2 cups shredded part-skim mozzarella cheese, divided

Directions

  1. Cook beef, garlic, and Italian seasoning in a large skillet over medium-high heat, stirring until beef crumbles; drain.
  2. Combine spaghetti sauce and water in a small bowl.
  3. Place 4 uncooked noodles in bottom of a lightly greased crockpot. Layer with half each of beef mixture, spaghetti sauce mixture, and mushrooms.
  4. Spread ricotta cheese over mushrooms. Sprinkle with 1 cup mozzarella cheese. Layer with remaining noodles, meat, sauce mixture, mushrooms, and mozzarella cheese.
  5. Cover and cook on HIGH setting 1 hour; reduce heat and cook on LOW setting 5 hours.***

***I definitely didn’t need 5 hours; I’d say that after the first hour on high, 2-3 hours on low would probably do it.

Nutrition

  • Servings: 8 (serving size: 1 cup)

  • Cal: 361; Fat: 12.2 g; Protein: 28.6 g; Carb: 31.1 g; Fiber: 3.2 g; Chol 61 mg; Sodium: 595 mg

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Year one of pharmacy school is done and summer is here!!! And I recently bought a new cookbook (Cooking Light Superfast Suppers: Speedy Solutions for Dinner Dilemmas)…so, with these two things combined, I should hopefully be posting a bit more than I have this semester. School has just kept me soooo busy!
But anyways, tonight’s dinner was pretty yummy!! It was “Balsamic pan-seared steaks” along with “Pan fried potatoes with dill” (well actually, I had no dill…so it was really pan-fried potatoes, haha), both from the new cookbook. I also served some salad and rolls (FYI: Kroger frozen dinner rolls are delicious!) But anyways, here are the recipes:

Balsamic Pan Seared Steaks

Ingredients

  • 4 (4 oz) lean boneless beef tenderloin steaks (about 1 inch thick)
  • 1 tsp garlic pepper seasoning
  • 1/4 tsp salt
  • 1 tsp olive oil
  • 1/2 cup balsamic vinegar
  • 1/3 cup beef broth

Directions

  1. Sprinkle both sides of each steak with garlic-pepper seasoning and salt.
  2. Heat oil in large nonstick skillet over medium high heat
  3. Add steaks, cooking 3 minutes on each side, or until done. Remove steaks from pan
  4. Combine vinegar and broth in pan, and bring to a boil
  5. Reduce heat to medium high, and cook 5 minutes or until sauce is reduced to 1/4 cup, stirring occasionally
  6. Spoon sauce over steaks

Nutrition
Calories: 213; Fat: 9.8 g; Protein: 24.5 g; Carb: 5.1 g; Fiber: 0 g; Chol: 71 mg; Sodium: 367 mg

Pan-fried potatoes

Ingredients

  • 1 tbs olive oil
  • 1 (20 oz) packaged cooked new potato wedges (such as Simply Potatoes; available in refrigerated section; in my Kroger, they were above the eggs)
  • 1 tbs grated parmesan
  • 1 tbs finely chopped fresh dill (or 1/2 tsp dried dill)
  • 1/4 tsp salt
  • 1/4 tsp freshly ground black pepper

Directions

  1. Heat oil in large nonstick skillet over medium high heat
  2. Add wedges and cook, stirring occasionally, for 10-15 minutes or until golden brown
  3. Remove from heat, and sprinkle with cheese and remaining ingredients; toss gently

Nutrition
(Serving size: 3/4 cup)
Cal: 168; Fat: 3.9 g; Protein: 3.9 g; Carb: 29.5 g; Fiber: 3.3 g; Chol: 1 mg; Sodium: 453 mg


This meal turned out very tasty, and wasn’t superbad for you. Will definitely make again!

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