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Lower Calorie Deviled Eggs

6 Oct

So, there’s not much you can do to a deviled egg to make it lower in calories.  And actually, when you look at other side items, even a full fat deviled egg or 2 is not a bad decision when faced with choices at a cookout or party.  The one thing you can do to lighten up a deviled egg, is switch regular mayo for a fat free version of either mayo, or miracle whip. The difference in calories is less than 2 calories per serving if you use Kraft brand ff mayo instead of miracle whip.  I used miracle whip because I had it on hand (i use it for tuna and sandwiches) however, I actually prefer the Fat Free Mayo for deviled eggs (I like a more savory egg).  This recipe gives you just the right amount of each ingredient to make yummy deviled eggs.

Ingredients:

  • 6 hard boiled eggs, cooled
  • 2 TBSP fat free mayo or fat free miracle whip
  • 1 1/2 TBSP sweet pickle relish
  • 1 TSP yellow mustard
  • Salt and Pepper to taste
  • Paprika for garnish

Directions:

  1. Cut eggs in half, longways.  This leaves you with 12 half eggs.
  2. Scoop the cooked yolks out of the middle of each egg, and place them all together in a small bowl.
  3. Use the back of a spoon to smoosh all the egg yolks.  Keep smooshing until they are well mashed and not too lumpy.
  4. Add all ingredients except your egg whites and paprika, and stir ingredients together until you have a smooth yellow filling for your eggs.
  5. Basicall all you do at this point is fill the holes in the whites with yolk mixture.  You can just spoon it in, or you can cut the tip out of a ziplock back and fill the back with yolk to “pipe” the yolk mixture into the egg.  You could even place a star shaped piping tip in the bag if you are super fancy.  I usually just spoon them in if I’m making a small batch, and I’ll do the “hole in a bag” piping for larger batches. It just seems to be neater and easier.  I rarely use a piping tip, but if you’re doing this for some fancy occassion, go for it!
  6. Sprinkle the tops of your finished eggs with paprika.

Makes 6 servings (2 egg halves each)= 82 Calories

Appx 2 weight watchers points per 2 egg halves

 

Parmesan Potato Wedges

16 Sep

I altered this recipe from one that I found online, which had much higher calories.  With just a couple tweaks of ingredients, it turned out both delicious and low calorie.  I hope you enjoy.

Ingredients: 

  • 3 russet potatoes
  • 2 TBSP olive oil
  • 1 1/2 tsp salt
  • 11/2 tsp garlic powder
  • 1 1/2 tsp italian seasoning
  • 1/4 cup shredded parmesan cheese (I used kraft)

Directions:

  1. Slice each potato into 8 wedges.  (I sliced down the middle longways, and then 3 cuts through each half, leaving me with 24 “wedges”)
  2. In a large bowl, cover the wedges with the olive oil, and stir it around so the oil coats all the potatoes evenly.
  3. Add all the seasonings as well as the cheese and mix well until all potatoes are covered.
  4. Spray a large baking sheet very liberally with nonstick spray.  Line the wedges up side by side with the potato skills facing down on the sheet.
  5. If there is any cheese left in the bowl, you might as well scoop it on top of the less cheesy wedges (you already counted the calories so you might as well eat the cheese!)
  6. Bake at 425 for 25-30 minutes.  If you put them skin side down, you don’t even have to flip them during baking.

Makes 5 servings= 234 calories per serving 

Appx 6 weight watchers points plus

BEFORE:


Stuffed mushrooms

31 Aug

My husband loves these mushrooms. They are pretty simple to make, and they make a tasty side, or appetizer. I apologize that I wasn’t able to get a better photo, but this was one of those nights where the kids were wound up and we had a billion things going on, so here are my mushrooms (pictured as a side item for spaghetti).

Ingredients: 

  • 12 medium to large mushrooms
  • 6 wedges of laughing cow cheese, garlic and herb flavored
  • 1/3 cup Italian seasoned bread crumbs
  • 1/8 tsp garlic powder
  • 1/2 tsp oregano

Directions:

1. Wash mushrooms and carefully pull the stems out of the caps (set the stems aside, we will need those). Be careful to try to keep the mushroom caps intact.

2.  Once all stems have been removed from the mushrooms throw away half the stems and chop the other half into tiny pieces.

3. Unwrap all of your cheese wedges and place them in a microwavable bowl. Microwave your cheese for about 20 seconds to soften.

4. Mix breadcrumbs, garlic powder, and oregano with cheese. Stir in chopped up mushroom stems and mix until well combined.

5. Use a spoon to fill each mushroom cap with about a tablespoon of filling.

6. Line mushroom caps up (filling side up) inside a baking pan and cook for 20 minutes at 400°

Makes 12 mushroom caps

28 calories per mushroom

(Appx 2 weight watchers points plus for 3 mushrooms)

Simple Side Salad with Homemade Balsamic Vinaigrette

29 Aug

So, I feel sort of silly even listing this as a “recipe” because it’s so stinking simple.  But, I guess it’s the contribution of the homemade, very low calorie dressing that makes it legitimate for me.  I hope you guys enjoy.  Keep in mind here, that I only feel like I need a little dressing on a salad these days.  Some folks may want more dressing, so I’ve added some additional info on how to get more dressing for not too many more calories.  This recipe is for 1 side salad.

Ingredients:

  • Romaine Lettuce, 2 cups chopped
  • Red onion, 2-3 TBSP chopped
  • 1/4 of a medium cucumber, peeled, seeded and chopped (you can peeling and seeding, but I don’t like eating peels or seeds in my cukes)
  • 1/4 of a medium tomato, chopped
  • 1 tsp extra virgin olive oil
  • 1 tsp balsamic vinegar
  • about 1/8 tsp of Italian seasoning (herbs like oregano, basil, etc)

Directions:

Add all veggies to a bowl.

Use a small container to mix together oil, vinegar, and Italian seasoning.  You’ll see that I’ve decided to use a children’s medicine spoon.  It holds the ingredients perfectly, helps you to measure them, and pours easily.  Just place your finger over the top and shake until everything is combined. If you’re using a tiny bowl instead, you may have difficulty whisking such small amounts together, but give it a go anyway. I have faith in you.  (but seriously, if you have one of these spoons… so awesome)

Makes 1 side salad

Salad Only: 30 calories

Salad with dressing as shown: 75 calories (1 ww points plus)

Want more dressing? Use 1 more teaspoon of vinegar for only 5 more calories. If you add more oil, it’ll be 40 calories per tsp.


  

Roasted Squash and Zucchini

20 Apr

This is one of my favorite summer side dishes.  I could literally eat a bowl full for dinner. I love this stuff. I hope you do too!

Ingredients:

  • 1-2 green zucchini sliced (about 2 cups worth)
  • 1-2 yellow squash, sliced (about 2 cups worth)
  • 1/2 a purple onion, sliced in large “chunks” (basically quarter 1/2 an onion)
  • 2 Tsp extra virgin olive oil
  • 1 Tsp Sea Salt
  • 1/2 Tsp  black pepper

Directions:

  1. Preheat oven to 475, and place a large baking sheet In the oven while it heats.
  2. Mix sliced vegetables, oil, salt and pepper.  I like to just throw them into a big ziplock freezer back and shake them around until everything’s covered.
  3. Spray the baking sheet with nonstick spray.
  4. Spread veggies in a single layer and bake for 15-20 min, turning once about halfway through.

Makes 4 Servings= 65 Calories per serving

1 serving = 1 weight watchers points plus

Broccoli and cheese potato bake

2 Mar

This recipe was presented to me as a sort of “gratin” with the potatoes taking the place of the heavy cream in the sauce.  Although, I really liked the outcome of the recipe once I made my low-cal changes to it, it didn’t feel “gratin”-y, if you know what I mean.  What this reminded me of was a broccoli and cheese stuffed baked potato.  Delicious in it’s own, but a gratin it is not.  So, I present to you, Broccoli and cheesy potato bake.  It looks i little crazy, but everyone in my house enjoyed it.  Even the tiniest one (4 yrs old) enjoyed it, and the biggest one (my husband) even ate the leftovers!

Ingredients:

  • 12 oz yukon gold potatoes
  • 10 oz uncooked broccoli florettes
  • 2 1/2 cups water
  • 1/4 cup parmesan cheese (shredded, or powdery, but i prefer shredded)
  • 1/4 cup 2% shredded mozzarella cheese
  • 1/4 cup 2% shredded cheddar cheese
  • 1 tablespoon light margarine or light butter
  • 1/2 tsp salt
  • pepper to taste
  • pinch of nutmeg

Instructions:

1. Wash, peel. and cut potatoes into 1 inch cubes. Mix all 3 cheeses together in a bowl, and set aside.

2. Place potatoes, broccoli, and 2 1/2 cups of water into a pan.  Cover with a lid and bring them to a boil.

3. Allow potatoes and broccoli to boil, covered for about 17 minutes.

4. Drain Potatoes and broccoli, but reserve some of the water in a separate bowl for later.

5. Return drained potatoes and broccoli to the pan, and use a spoon to smush the potatoes and broccoli together, until there are no chunks of potato left.

6. Mix in about 1/4 cup of the reserved cooking water, salt, pepper, nutmeg, butter, and 1/2 of the cheese mixture.  Spread evenly in 1 quart baking pan sprayed with non-stick spray.

7. Sprinkle remaining cheese over the top, and broil until cheese is melted and begins to brown.  2-4 minutes or so.

 

Makes 5 servings= 140 calories per serving 

approximately 3 weight watchers points plus per serving

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Southern Greens seasoned with country ham

21 Jan

This was a favorite in my house growing up.  Even as a kid, I could not get enough turnip greens, collard greens, mustard greens, mixed greens, kale.  Any green you got, with some country ham and a little vinegar. DELICIOUS.   My mom and my grandmothers made their greens on the regular stovetop, but I make mine in the pressure cooker, because I’m usually short on time.  I’ll give you directions for both.

Ingredients:

  • 2 bunches of greens ( I like turnip or collard best)
  • 6 oz of country ham pieces for seasoning (chunks, not slices. an 8 oz hamhock could also work)
  • Salt and pepper to taste
  • 1 1/2 cups water

Directions:

1. Fold each leaf of greens over, and cut out the thickest part of the stem (as shown below) for each leaf.  Then rough chop leaves about 3 or 4 times.

2. Thoroughly rinse all chopped greens, and drain off the rinse water.  Sometimes greens have dust or dirt from the garden they grew in.  it’s important to clean them well.

3. At this point, you’ll do 2 different things depending on if you’ve got the time to slow-cook them, or if you’re pressure cooking.

Stove top:  Open the ham and mix the pieces in with the greens.  Add water to top of greens (you’ll need more than the 1 cup here). Bring pot to boiling and turn heat down to a low boil. I cook them on the low boil for 2 – 3 hours, until tender.   Salt and Pepper to taste

Pressure cooker:  Open the ham and mix the pieces in with the greens and the water.  Place lid tightly on the pressure cooker, and cook on high until shaker rattles.  Allow to rattle about 10 minutes before removing from heat and releasing steam.  If there is still plenty of liquid left, you can continue cooking uncovered until liquid cooks off. Salt and Pepper to taste.

Makes 4 Servings= 125 Calories per serving

Approximately 3 weight watchers points plus

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Roasted cabbage and carrots

3 Jan

This is an adaptation from a recipe I found in a magazine, and it was definitely a “make again” in my house. I love cabbage as it is, but this take resulted in a sweet, tangy treat, with just enough smokey char flavor. I served it with grilled turkey kielbasa, which was a good pairing.

Ingredients:

– 1 head of cabbage, cubed into 1 inch cubes
– 1 yellow onion, sliced
– 1 tbsp olive oil
– 1 tsp sugar
– 1/2-1 tsp salt (to taste)
– 1 tsp pepper
– 3 carrots
– 3 tbsp apple cider vinegar
– 2 tsp franks red hot sauce
– 1 tbsp melted light butter or margarine

Directions:

1. In a large bowl, stir together cabbage, onion, oil, sugar, salt and pepper.

2. Line 2 baking sheets with foil, and spread cabbage mixture evenly between them.

3. Bake 10 min at 450, then stir cabbage around on pan and continue baking another 10 min.

4. Wash and peel your carrots, then continue using peeler to “peel” layers of carrot into “ribbons.”

5. In same large bowl Mix carrots, butter, hot sauce and vinegar.

6. Remove pans from oven, and spoon cabbage back into bowl with carrot mixture. Stir together.

7. Redistribute mixture back onto 2 pans and broil on high about 3 minutes.

Makes 4 servings= 100 calories per serving

Appx 1 weight watchers point 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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Homemade Hummus

21 Jul

I spent a long time in my life believing that I hated hummus. In fact, i spent 10 years as a vegetarian who hated hummus, which was interesting, because that’s what everyone thought I should be eating. But I tried it once, and it was terrible. Turns out, I just had a bad hummus… because 15 years later, I tried it again, and fell in love. I was able to lower the calories significantly from a store bought hummus, by omitting the olive oil, and using about 1/2 the tahini. My favorite way to eat it is on sliced cucumbers. That allows me to have more hummus, since the vessel is super-low in calories!

Ingredients:

  • 1 can of chick peas (garbanzo beans) drained
  • 2 Tbsp of Tahini (sesame seed paste)
  • 4 Tbsp miced garlic
  • 1 tsp salt
  • 2 Tbsp lemon juice
  • 5 Tbsp water (give/take)

 

Directions:

1. Pay attention folks. The directions for this one are intense.

2 See all that stuff up there in the “Ingredients” list? Throw it all in the food processor, and grind it all down until you are happy with the texture. For me, that meant “until i could no longer stand the sound of the food processor” but I have a bit of sensory sensitivity… Add a little more water if it’s too think. You may need to stop now and then to scrape the edges.

 

Makes 1 1/2 cups of hummus.

 

1/4 Cup = 99 Calories

Approximately 3 ww points plus per serving

 

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