2 large slices low fat bacon, 3 slices if they are small (nitrite free if possible), cut into very small pieces
1/4 cup low fat sour cream
1/4 cup fat free mayonnaise
3 tablespoons apple cider vinegar
2 teaspoons sugar
1/2 teaspoon salt
pepper to taste
Directions
Cook bacon. Allow to cool. Cut into tiny pieces. Mix bacon, sour cream, mayonnaise, vinegar, sugar, salt, and pepper in a bowl. Add broccoli slaw and allow to sit for 15 minutes or more in the refrigerator. That’s it! This is a really easy dish to make for a party. You can enjoy it without breaking the calorie bank.
Makes 6 servings. Each serving contains 50 calories, 2.1 grams of fat, 143.7 mg sodium, 5.8 grams carb, 1.8 grams fiber, 3.1 grams sugar, and 2.4 grams of protein.
1 lb. lean pork (loin, tenderloin, or lean chops), sliced into 4 oz. sections
3/4 teaspoon teaspoon salt
1/2 teaspoon pepper
cooking spray or a light spritz of olive oil
8 oz package mushrooms(or larger if you want to increase the volume of your meal)
1.5 teaspoons minced garlic
2 tablespoons white wine vinegar
1 cup fat free chicken broth
1/4 cup reduced fat sour cream
2 teaspoons Dijon mustard
Directions
Spray pan with cooking spray or lightly spritz with olive oil. Sprinkle pork with 1/2 teaspoon salt and pepper. Cook pork until almost done. Remove pork from the pan and tent with foil to keep it hot while you cook the sauce. Add mushrooms to the pan and cook about 4 minutes. Add garlic and stir another minute. Stir in vinegar and bring to a boil and scrape brown bits from the bottom of the pan. Cook about 1 minute, then add chicken broth and remaining 1/4 teaspoon salt and bring to a boil until liquid is reduced for about 1/2 to 1/3 cup. Remove from heat and allow to cool for about 1 minute. Add sour cream and mustard and stir until thoroughly mixed. Add pork back to the pan to immerse it in the sauce. Serve with sauce and mushrooms on top.
1/2 cup chopped onion (I use pre-chopped frozen onions)
1/2 cup roasted red pepper (you can use fresh and microwave it with the rest of the veggies or use roasted and mix after it is microwaved)
1 cup chopped zucchini
1 cup fresh chopped spinach
1 cup mushrooms
1/4 cup of your favorite low fat shredded cheese
1/2 teaspoon salt
1/4 teaspoon pepper
Directions
Place onion, zucchini, spinach, and mushrooms in a microwave safe bowl. Microwave on high for about 7 minutes to soften the vegetables and cook out excess water. Blot with a paper towel to remove any excess water. Add roasted red pepper and allow to cool about 5 minutes. Mix in egg whites, salt, and pepper. Pour into 12 greased muffin tins and bake at 375° for 12-15 minutes. Remove from oven and sprinkle a few shreds of cheese on each and place under the broiler about 30 seconds or until cheese melts.
Have some for dinner with a spinach and strawberry salad and store the rest in the refrigerator in an airtight container. These can be eaten quickly before work either by themselves or on a piece of toasted Ezekial bread.
Makes 12 servings. Each “muffin” contains 38 calories, .5 grams of fat, .3 grams of saturated fat, 2.4 grams of carb, and 5.3 grams of protein.
Shred zucchini in food processor. Place zucchini and carrots in a deep skillet on medium heat. Cook about 10 minutes or until vegetables are almost cooked. Add pesto, wine, garlic powder, salt, and pepper and turn heat up to cook out any excess water from the zucchini. Stir often until all water has been cooked out. Sprinkle lightly with Parmesan and serve. This dish should not be wet. This recipe makes 6 -8 servings (depending on serving size), so it is ideal for batch cooking.
Makes 6 servings. Each serving contains 48 calories, 2 grams of fat, .6 grams of saturated fat, 5.9 carbs, 1.3 grams of fiber, 3.9 grams of sugar, and 2 grams of protein.
This recipe can be served in parts, but I chose to list it as an entire meal because it is so easy. I hope you enjoy!
Ingredients
4 chicken breasts (4-6 oz. each)
1/8 cup egg beaters
1/2 cup breadcrumbs
1 teaspoon Italian seasoning
1 teaspoon salt
Ingredients #2
4-5 cups cooked spaghetti squash
3 wedges Garlic and Herb Laughing Cow spreadable cheese
1 cup spaghetti sauce (low sugar if you can find it)
sprinkle of Parmesan cheese
Directions
Mix breadcrumbs, Italian seasoning, and salt in a shallow bowl or on a plate. Dip chicken into egg beaters and then into breadcrumb mixture. You will not use all of the breadcrumbs. Bake in at 350° for 15 minutes or until cooked throughout. Cooking time will vary based on the thickness of the chicken breasts.
Use fresh or left over spaghetti squash instead of pasta. If it is left over, heat in the microwave for a few minutes until it is hot enough to melt the Laughing Cow cheese. Add Laughing Cow to hot spaghetti squash and stir until completely mixed and melted. Mix in 1 cup spaghetti sauce and stir until well mixed.
Serve chicken on top of spaghetti squash with a sprinkle of Parmesan cheese on top. If you have any leftover roasted tomatoes from another meal, you can serve them on top to add even more veggies to this amazing, quick meal.
Makes 4 servings. Nutrition information is for one 4 oz. chicken breast, 1 cup of spaghetti squash, and 1 tablespoon Parmesan. There will be 2 cups of leftover spaghetti squash to be used for another meal or lunch.
(335 calories, 10.2 grams fat, 3.1 grams saturated fat, 106.9 grams cholesterol, 20.9 grams carb, 2.9 grams fiber, 7.3 grams sugar, 40.4 grams protein)
1 (1-pound) pork loin, trimmed and cut crosswise into (3/4-inch-thick) slices
1/3 cup bottled salsa
1 tablespoon strawberry jelly
Directions
Combine first 3 ingredients in a bowl.
Heat oil in a large nonstick skillet over medium-high heat. Flatten each pork piece to 1/2-inch thickness using your fingertips. Add pork to pan; spoon soy sauce mixture evenly over pork slices. Cook 3 minutes or until browned. Turn pork over; cook 3 minutes or until done. Remove from pan.
Add salsa and jelly to pan; increase heat to medium-high. Cook 30 seconds or until slightly thick, stirring constantly. Serve pork with salsa mixture.
2 tablespoons fresh minced or shredded ginger (can use ginger from a jar, tube, or grate it yourself)
1 tablespoon + 1 teaspoon minced garlic
1/3 cup chicken broth
salt and pepper to taste
Directions
Blanch green beans about 5 minutes in a pot of water or until they are cooked to desired level of tenderness. Remove beans from heat. Pour off excess water. Heat olive oil in a second pan. Saute´ garlic and ginger about 3 minutes. Add chicken broth and cook over medium heat another 2 minutes. Pour over green beans and stir until well coated. Add salt and pepper to taste.
If you only want to use one pan, steam green beans in the microwave instead of in a separate pan.
5 cups grape tomatoes, cut in half (or small tomatoes like Roma, cut into bite-size pieces)
1 tablespoon minced garlic
1/4 cup brown sugar
1/2 cup apple cider vinegar
1/2 teaspoon salt
1/2 teaspoon pepper
Directions
Preheat oven to 450°. Chop tomatoes into bite-size pieces. Place in a greased glass baking dish. For faster preparation, I use a mixture of Roma and grape tomatoes as it takes less time to cut them up. I make this large quantity as it is wonderful for batch cooking and reheats well.
Mix garlic, brown sugar, vinegar, salt, and pepper in a bowl. Pour over tomatoes and mix until well coated. Bake at 450° for 30 minutes, or until tomatoes are bubbling and starting to brown on top. I either serve with a slotted spoon or pour the excess water out of the dish before serving. Either way, this side dish is simple and tastes great! I don’t worry too much about adding the brown sugar as it is spread among 5 cups of tomatoes. Enjoy!
Wash and cut cauliflower into florets (or buy pre-cut, raw cauliflower)
Drizzle with olive oil and toss until well coated. Sprinkle with salt and pepper. Roast at 450° for 30 minutes or until cauliflower is starting to brown. Drizzle with balsamic and mix until lightly coated. Sprinkle with Parmesan. Return to oven for an additional 10 minutes. Add a sprinkle of Parmesan just prior to serving if desired.