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Grilled sirloin

2 Jan

When grilling a great steak, there are often high calorie marinades, or buttery toppings involved. I’m sort of a steak purist. I like just a simple seasoning, and some A1. In reasonable serving sizes, steak is completely doable on a low calorie diet. Here’s my simple take.

Ingredients:

– 3 (7 oz) top sirloin steaks
– 1 tsp salt
– 1/2 tsp black pepper
– 1/2 tsp garlic powder
– 1/2 tsp paprika
– Fat free spray butter

Directions:

1. Mix salt, pepper, garlic and paprika in a small container.

2. Spray steaks with spray butter on one side.

3. Sprinkle half of seasoning mixture evenly over tops of steaks.

4. Flip steaks and repeat butter and seasoning.

6. Allow steaks to sit 10-15 min at room temp.

7. Spray the grates of your gas grill with non stick spray, then heat grill to high temp.

8. Place steaks on grill and close lid. Grill on high for about 3-4 minutes on each side.

9. If you like your steak more “well done” go ahead and turn the heat to medium and continue cooking until center reaches desired temp.

10. Allow steak to rest about 5 min before serving.

3 servings= 370 calories per serving

Appx 10 weight watchers points plus

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Low calorie tuna salad sandwiches

9 Nov

This is your basic tuna sandwich, with a few substitutions to bring down the calorie count and up the flavor. My memories of tuna sandwiches are based on a slightly sweet variety of tuna salad, which is what this recipe is based on. It tastes just like my Granny’s and my Moms. If you prefer a more savory version, you can sub fat free mayo and dill relish for great results and about 5 calories less per serving.

Ingredients:

  • 2 (5 oz) cans of chunk light or white tuna in water
  • 3 tablespoons fat free miracle whip
  • 2 tablespoons sweet pickle relish
  • 2 tablespoons of onion, finely chopped
  • 2 tablespoons of celery, finely chopped (optional)
  • 1 egg, hard boiled and chopped
  • Salt and pepper to taste

Directions:

1. Drain tuna and mix in a bowl with all other ingredients.

editors Note: Serve with 2 slices of 35 calorie bread for a 140 calorie sandwich!

Makes 4 servings.

105 calories per serving

Approximately 3 weight watchers points plus per serving

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Pork, Sauerkraut and Dumplings

8 Nov

This recipe was handed down from my mother-in-law. It is a comfort food for my husband, who remembers it fondly from his childhood.  I have to admit, I had never heard of sauerkraut and dumplings, and I wasn’t sure about it.  After trying it at my in law’s house, I had a change of heart.  This stuff is pretty good, and, it’s way outside my comfort zone, which, for me, makes it even better.,

 

Ingredients:

– 4 boneless pork chops, 4 oz each

– 1 cup original bisquick mix

– 1/3 cup 1% milk

– Chicken broth, 1 1/2 cups

– 4 cups, or 1 bag of sauerkraut, with juice

– Salt and pepper to taste

 

Directions:

1. Mix Sauerkraut and chicken broth in a crock pot.

2. Salt and pepper pork chops, and add to crock pot, on top of sauerkraut mixture.

3. Cook on low 5-7 hours.

4. Remove pork from crockpot. Pour sauerkraut mixture into a large pan (with lid) and place on the stove, on medium heat until nearly boiling.

5. Mix bisquick and milk in a bowl.  Divide mixture evenly into 4 segments, and use a spoon to drop each one into the pot.

6. Allow dumplings to cook for 10 minutes uncovered.   Cover with lid and continue cooking and additional 10 minutes.

7. Serve Pork with 1 dumpling, and 1/4 remaining sauerkraut.

 

*Note: this is delicious with mashed potatoes

 

Makes 4 Servings: 408 Calories per serving

Approximately 11 Weight watchers points plus

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Crockpot Taco Soup

1 Nov

This is prime soup weather, and it doesn’t get much easier than this delicious soup! Serve with a little 2% shredded cheese , Greek yogurt and tortilla strips if you’ve got calories to spare!

Ingredients:

– 1 lb lean ground beef
– 1 onion, chopped
– 1 envelope Taco Seasoning or 2 tbsp homemade taco seasoning
– 1 envelope ranch dressing seasoning
– 1 can black beans
– 1 can corn
– 1 can chili seasoned beans
– 1 can rotel original
– 1 can petite diced tomatoes
– 1 can diced green chiles
– 1 can beef broth
– 1 small can (6-8 oz) tomato sauce

directions:

1. In a skillet, cook ground beef and onions until done. Drain fat if there is any.

2. Throw all ingredients in a crockpot and mix.

3. Cook on low 6-8 hours.

Makes 10 (1 cup) servings.

215 calories per serving

Approximately 5 ww points plus per cup

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Apricot Chicken

29 Sep

This was good, easy, and definitely a repeat recipe 🙂 Enjoy

Ingredients: 

  • 4 (4 oz) boneless chicken breasts
  • salt and pepper to taste
  • 1/3 cup apricot preserves
  • 1/8 tsp salt
  • 1 1/2 tbsp apple cider vinegar
  • 1 tsp dried rosemary

Directions: 

  1. Heat your grill to high heat and let it sit about 5 minutes before cooking chicken.
  2. Salt and pepper chicken to taste.
  3. Mix apricot preserves, vinegar, salt, and rosemary together in a microwave safe measuring cup.
  4. Turn grill down to medium heat, and add your chicken breasts.  Cook about 5 min on first side, or until chicken is cooked about 1/2 way through.
  5. Turn Chicken over on grill, and spoon/brush half the apricot mixture evenly over the chicken breasts.  Continue grilling another 3-5 min or until completely cooked through.
  6. Remove chicken from grill, and distribute remaining apricot mixture evenly over the top of the chicken breasts.

 

Makes 4 servings= 207 calories per serving

approximately 5 weight watchers points plus per serving

 

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Ham and Havarti Frittata

27 Aug

This was pretty good, and it was really quick. I served it with some fresh fruit in a 1/8 serving size, but it’s pretty low-cal and full of protein, so i’ll list different serving sizes today, in case you’re a little hungrier 🙂 Great for Breakfast, Brunch, or Dinner, and Frittatas are versatile, so I’ll be posting more versions with different ingredients in the future.

Editors Note: I used a 10 Inch cast Iron skillet for this. I’m not sure how else you could make it, because of the high heat needed to finish this in the oven. Most oven-safe skillets are only “oven safe” to a certain temperature, so be sure yours will work in the oven.

 

Ingredients

  • 4 Egg whites
  • 5 whole eggs
  • 1/3 cup 1% Milk
  • 1/2 tsp salt
  • 1/2 tsp thyme
  • 1/2 tsp pepper
  • 2 tsp olive oil
  • 1/4 cup diced onion
  • Diced Ham, 4 ounces (i bought a 4 oz pre-diced pack in the deli section)
  • 5 ounces Havarti Cheese (I used Boars Head creamy havarti from the deli)

Directions

1. Preheat oven to broil.

2. Heat oil in your cast iron skillet, on a medium setting on the stovetop. Sautee onions and diced ham until onions become translucent.

3. In a medium bowl, mix egg whites, eggs, milk, salt, pepper, and thyme. Whisk until everything is well blended.

4. Once onions and ham have been sauteed, spread them in an even layer in the skillet, and cover with the sliced havarti cheese.

5. Pour egg mixture over the top of the ham, onions and cheese and cook on medium on the stovetop 3-4 minutes until eggs appear to be set on the bottom, and are beginning to set through the middle. Don’t stir the eggs. Pay attention here to the heat. If your heat is too high your eggs will scorch. I set mine on about 4-5 on a 1-10 setting.

6. CAUTION: USE A POT HOLDER: The skillet handle will get very hot both on the stovetop, and of course, in the oven.

After bottom and middle of eggs have begun to set, place the whole skillet into the oven and allow it to broil 4-6 additional minutes.

7. Remove from oven when eggs appear set all the way through and top has just begun to turn golden in spots.

8. Allow to cool about 5 minutes before slicing the frittata like a pie to serve.
6 Servings= 225 Calories per serving

8 Servings= 165 Calories per serving

Approximately 5 weight watchers points plus for 1/6, or 4 points plus for 1/8.

 

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Baked Lemon Butter Shrimp

15 Aug

This is a lightened up variation of a recipe I found on Pinterest. It was a big hit! My 3 yr old ate a full serving without complaint, which is really a big deal. The flavors are perfect, and I poured the sauce that remained in the pan over the rice we were eating. Yummy.

Ingredients:

– 8 oz frozen shrimp (cooked, deveined, peeled)
– 3 tbsp land O lakes light butter
– juice from 1/2 a lemon
– 1 tbsp Italian dressing seasoning (the kind in the envelope, you use to make dressing)

Directions:

1. Thaw shrimp. Pour into baking dish.

2. Melt butter in a saucepan on low.

3. Squeeze lemon over shrimp, then pour butter over them.

4. Sprinkle with seasoning.

5. Bake at 350 for 15 min.

3 servings, only 120 calories per serving!

Approximately 3 weight watchers points plus

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Oven Baked Chicken Tenders

14 Aug

I have tried several versions of baked tenders, and, upto this point I have not posted any of them, because none of them really “hit the spot” to satisfy a true chicken finger craving. But, last night, I tried this version, and the results were very satisfying. Please note that you should not substitute regular breadcrumbs in this recipe. I’ve tried both types, and the Panko is really needed to give it a good crunch. I hope you all enjoy.

Ingredients:

  • 1 lb uncooked chicken tenderloins (or you could cut up 1 lb of breasts)
  • 3 Egg Whites
  • 1/2 cup 1% Milk
  • 3/4 Cup All purpose flour*
  • 1/2 TBSP dried Rosemary (optional, but recommended)
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1 1/4 Cup Seasoned Panko Bread Crumbs**

* I was able to find pre-seasoned panko at the store, but if you want to use regular, just add in about 1 tbsp parsley, 1/2 tbsp garlic powder, and maybe some salt and pepper.

** I ALWAYS use a pre-seasoned flour for recipes like this, and I think it makes all the difference in the world. You should check out This Site and consider buying some of, what I believe to be the best, from “The Old Mill” in Pigeon Forge TN.

Directions:

1. In 4 separate, shallow dishes place the following: 1) Milk 2) Flour 3) Egg whites, whisked 4) Panko, Salt, Pepper, and Rosemary (stir together).

2. Dredge each of your chicken tenders into these 4 containers, in this order. 1) Milk 2) Flour 3) Egg white 4) Panko. Be sure to spend some time in that panko dish… pressing the crumbs into the tenders and really getting them good and covered.

3. Lay tenders on a metal baking sheet, sprayed with Pam.

4. Bake at 375 for about 20 Minutes. Flip Tenders over and continue baking about 5 min longer, or until cooked through.

5. If you feel your tenders are not brown enough for your liking, turn the broiler on for a minute or so, but watch them closely so they don’t burn.

Enjoy. These come out crunchy and flavorful, and my husband says he even liked them better than the fried version I made the same night.

 

Makes 3 Servings= 310 Calories per serving

Approximately 8 weight watchers points plus per serving

 

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Taboule

10 Aug

Taboule (taboo-lay) is a dish near and dear to my heart. It is a Mediterranean side dish, served in various forms throughout the Mediterranean. In most Mediterranean restaurants here in the US, it has a lot of parsley, and less couscous or bulgar…and it’s spelled tabbouleh. Most Americans I know pronounce it “tab-boo-lee”.. But I began my relationship with this dish in the south of France, where it’s made just like this, spelled taboule, and served with nearly every meal in the summer…. Light, minty, refreshing salad. Enjoy.

Ingredients:

– 1 cup uncooked Couscous (little ones)
– 1 Roma tomato, chopped
– 3 TBSP chopped red onion
– 2 TBSP chopped fresh mint leaves
– Juice of 2 fresh lemons
– 1 TBSP olive oil
– Salt and pepper

Directions:

1. Boil 1 cup water and remove from stove. Mix in couscous, cover, and set aside 7 minutes.

2. Mix olive oil into couscous and let it cool in the fridge 10-15 min.

3. Mix couscous and add everything but tomatoes. Mix together well, incorporating all ingredients.

4. Add tomatoes and gently mix in until its all well mixed. Refrigerate until ready to serve.

Makes 5 (2/3 cup) servings

162 calories per serving

Apps 4 weight watchers points plus

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Lemon blueberry pancakes

2 Aug

I know, you haven’t read the recipe yet, but I am anticipating that after you do, you might say “why on Earth would I put Ricotta cheese in my pancakes!?” I’ll answer that question. Although most of us think of ricotta in savory dishes, it can be used in sweet treats too, like a marscapone almost. By adding the ricotta, you get a lighter, fluffier pancake. You can’t taste the “cheese” but it carries the lemon flavor nicely, and also bulks up the pancakes with less calories than if you used more cheeseless batter. Anyway, I liked these little guys. I hope you do too.

Ingredients:

–  1 cup buttermilk “just add water” pancake mix*
–  1 tsp sugar
–  1/2 tsp nutmeg
–  Juice from 1 lemon
–  Zest from 1 lemon
–  3 egg whites
–  1/2 cup 1% milk
–  1 tsp vanilla extract
–  1/2 cup low fat ricotta cheese
–  3/4 cup fresh blueberries

Directions:

1. Mix lemon juice, zest, vanilla, and egg whites in a small bowl. Add milk and whisk until all ingredients are mixed.

2. In a medium sized bowl, mix pancake mix, sugar, and nutmeg.

3. Add wet ingredients to dry, and mix until everything is incorporated and mixture is mostly smooth.

4. Stir in ricotta and blueberries.

5. Heat a large skillet or griddle and spray with nonstick spray.

6. Pour 1/3 cup of batter into pan and cook until you see bubbles form in center of pancake. Flip pancake and continue cooking until golden brown on both sides.

* the pancake mix I used has 220 cal per 1/2 cup. They vary a lot, and I don’t want to throw off your calorie count if you make these at home.

Makes 7 pancakes. Serving size = 2 pancakes. Makes 3 1/2 servings.

I served with 2 tbsp sugar free syrup, not included in calorie counts shown here.

1 serving = 220 Calories
Appx 6 weight watchers points plus

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