Low in Calories – High in Flavor



My youngest daughter is a busy stay-at-home mom who always finds time to get together with me on Fridays for lunch.  I try to make meals that are tasty, quick and easy, and reduced in fat and calories.  Here is the meal we had this week.

This dish is reduced in fat and calories and is a good choice when trying to lose a few pounds, but just by making the servings larger, you get a really good flavorful meal for anybody at the table.   This is my meal of choice after having Marinated Pork Tenderloin for Sunday dinner (see recipe here).

PORK TENDERLOIN WITH ARTICHOKE HEARTS

• 1 cup dry pasta
• 1 oz. pine nuts
• 1 tsp. olive oil
• 8 oz. pork tenderloin slices, marinated and grilled, cubed
  
• 1/2 cup red bell pepper, chopped
• 1 cup thinly sliced mushrooms
• 2 garlic cloves, minced
• 1 cup low-sodium chicken broth
• 1/4 cup balsamic vinegar
• 1 tsp. dried oregano leaves
• 1/2 cup marinated artichoke hearts, drained and cut in pieces
• 1/4 cup feta cheese, crumbled

In a large pot of boiling, salted water, cook pasta 9-11 minutes until tender.  Drain, do not rinse.

While pasta is cooking, in a large non-stick skillet over medium-low heat, toast pine nuts until golden brown (watch them – they burn easily) and transfer to a small bowl.

In the same skillet, heat olive oil, add red pepper, mushrooms and garlic.  Cook, stirring frequently for 4-5 minutes until tender.  Remove vegetables from skillet and set aside.

Add broth, vinegar and oregano to same skillet, bring to a boil.  Cook 4-5 minutes until liquid is reduced about half.  Return vegetables to skillet, add artichokes and grilled pork.  Simmer on low heat until most of the liquid has been absorbed.

Serve immediately with a sprinkling of feta cheese and toasted pine nuts.

Yield:  5 servings

I’ve been making this dish about 10 years, adapted from one on Weight Watchers Light & Tasty software.

Nutrition count based on 5 servings per Diet Power software:  251 calories, 10.7 g fat, 10 mg cholesterol, 306 mg sodium, 151 mg potassium, 21.5 g carbohydrate, 1.27 g dietary fiber, 2.6 g sugars, 5.9 g protein

Weight Watchers:  5 points

I got the idea for dessert from several recipes on the All Recipes web site.  I made the cake from an angel food cake mix and baked it in three 7-3/4″ loaf pans.  I used one loaf for this recipe and wrapped and froze the remaining loaves for another time.  Of course, you can also use a bakery or store-bought cake.

Make the dessert the night before serving so the flavors can blend together well.

TOFFEE ANGEL FOOD DESSERT

• One package angel food cake mix (Betty Crocker)
• 1 cup whipped topping, thawed (Cool Whip Lite)
• 1/4 cup Heath Milk Chocolate Toffee Bits

Preheat oven to 350 degrees F

Prepare cake according to package directions.  Pour into three ungreased 7-3/4″ loaf pans.   Bake at 350 degrees F for approximately 30 minutes for the 7-3/4″ size.  Leave cakes in pans and set pans on sides on a rack until cakes are cool.  Remove cakes from pans.

Take one cake and divide into 12 slices.

Place a slice of cake in each of 6 dessert dishes.

Mix together Cool Whip and toffee bits.  Take half of this mixture and spoon about one tablespoon onto each of the 6 cake slices.  Place another slice of cake on top of the Cool Whip mixture and divide the remaining portion of mixture to spoon on top of second cake layer in each dish.

Wrap dishes and refrigerate overnight.

Yield:  6 servings

The dessert looks a little messy, but it sure is good.

Nutrition based on the above ingredients and 6 servings per Diet Power software:  173 calories, 4.67 g fat, 3 mg cholesterol, 247 mg sodium, 26.7 mg potassium, 31.3 g carbohydrate, 0 dietary fiber, 21.3 g sugars, 2 g protein.

Weight Watchers:  4 points

This was a very tasty and satisfying lunch.

Tuna Melt and Butterscotch Kahlua Mousse

My youngest daughter is a busy stay-at-home mom who always finds time to get together with me on Fridays for lunch.  I try to make meals that are tasty, quick and easy, and reduced in fat and calories.  Here is the meal we had this week.

Friday was a beautiful fall day in southwestern Ohio and even a low-calorie, low fat meal looked pretty and tasted good.  I made an old standby of tuna salad on sturdy homemade bread, topped with tomato and fontina cheese and heated under the broiler.  Fast, easy and delicious.

MOM’S TUNA MELT

• Two 5-oz. cans of white albacore tuna, packed in water, drained)
• 1/4 cup finely chopped bell pepper
• 1-1/2 Tblsp. finely chopped onion
• 1 Tblsp. (or more) snipped fresh cilantro
• 1/4 cup low-fat mayo (Hellman’s Olive Oil Mayonnaise)
• 3/4 tsp. red wine vinegar
• Sprinkling of salt and grating of pepper to taste
• 6 homemade rolls, split, or 6 slices of sturdy bread
• 2 medium tomatoes, thinly sliced
• 6 thin slices of fontina cheese
  

In a medium bowl, mix together the drained tuna, bell pepper, onion and cilantro.  In a separate small bowl, whisk together the mayonnaise and red wine vinegar.  Add the mayonnaise mixture to the tuna and vegetables, add salt and pepper, and mix well. Refrigerate until ready to serve.

When ready to serve, preheat broiler.  Place split rolls or slices of bread on a large baking sheet.  Spoon the tuna mixture onto each roll/bread piece.  Top with a slice of tomato and a thin slice of fontina cheese.  Place under broiler until tuna is heated through and cheese is melted.  Serve immediately.

Yield:  6 servings

Based on 6 servings, nutrition per DietPower software is:  233 calories, 8.25 g fat, 26.5 mg cholesterol, 235 mg sodium, 165 mg potassium, 2.63 g carbohydrate, .447 g dietary fiber, 11 g protein.

Weight Watchers:  5 points per serving

Dessert had started out to be Chocolate Kahlua Mousse, but I found I had only butterscotch instant pudding on hand.  The butterscotch and kahlua made a good combination and a nice finish to the meal.

BUTTERSCOTCH KAHLUA MOUSSE

• One 4 oz. box of sugar/fat-free butterscotch instant pudding
• 1-1/4 cups 2% milk
• 1/4 cup kahlua
• 1-1/2 cups Cool Whip Lite topping, thawed

In  a medium bowl, whisk together the pudding mix, milk and kahlua for 2 minutes.  Fold in the Cool Whip topping.  Spoon into 6 dessert dishes, cover and refrigerate for at least one hour.

Yield:  6 servings

Based on 6 servings, nutrition per DietPower software is:  160 calories, 3.67 g fat, 3.69 mg cholesterol, 239 mg sodium, 82 mg potassium, 23.6 g carbohydrate, 1.66 g protein

Weight Watchers:  3 points per serving

Beef Stroganoff and Rice Pudding

My youngest daughter is a busy stay-at-home mom who always finds time to get together with me on Fridays for lunch.  I try to make meals that are tasty, quick and easy, and reduced in fat and calories.  Here is the meal we had this week.

I first made this Beef Stroganoff in 1976 and it became one of our family’s favorite dishes.  In moderation and using low-fat ingredients, it’s also a good entree  when one or more of us is trying to lose weight.   The original recipe was from a Crisco cookbook, but over the years I eliminated the Crisco altogether and lightened anything I could.  It’s a traditional meal after having roast beef on Sunday.

MY ROAST BEEF STROGANOFF

• 1 can low-fat cream of mushroom soup
• 1 cup light sour cream
• 2 Tblsp. catsup
• 1 tsp. Worcestershire Sauce
• 1/8 tsp. black pepper
• 1 Tblsp. dried minced onions
• 1 cup leftover roast beef, cubed

In a large skillet, place soup, sour cream, catsup, Worcestershire Sauce, pepper and onions, stirring well, and bring to a simmer.  Add leftover roast beef and continue simmering until mixture is bubbly and heated through.  Serve over noodles.

Yield:  4 servings

Based on 4 servings of Stroganoff and 1/2 cup of cooked noodles per serving, the nutrition count per DietPower software is:  209 calories, 8.74 g fat, 49 mg cholesterol, 276 mg sodium, 615 mg potassium, 15.2 g carbohydrate, 1.44 g dietary fiber, 2.5 g sugars, 14.4 g protein.

Weight Watchers:  5 points

My mother’s rice pudding was not only a childhood favorite, but an essential dish when I was sick or pregnant or otherwise indisposed.  I could eat this pudding when I couldn’t eat anything else.  I liked it with a sprinkle of cinnamon and a drizzle of evaporated milk (or cream for everyone else).   My youngest daughter loves anything with lemon, so now I make a lemon sauce to spoon over the rice pudding.  Delicious and not too bad calorie-wise.

GRANDMA MARTHA’S RICE PUDDING & LEMON SAUCE

• 2 cups cooked medium grain white rice
• 1/2 tsp salt
• 1/3 cup granulated sugar
• 1 cup 2% milk
• 1 beaten egg

In a medium saucepan, place the rice, salt, sugar, milk and egg and mix together well.  Bring mixture to a boil, then lower heat and continue to cook for one minute, stirring constantly.

Spoon pudding into 6 dessert dishes.

LEMON SAUCE

• 1/2 cup granulated sugar
• 2 Tblsp. cornstarch
• 1 cup water
• 4 Tblsp. butter
• 3 Tblsp. lemon juice
• 1 tsp. grated lemon peel

Combine sugar and cornstarch in a small saucepan.  Add water and heat mixture, stirring constantly, until it comes to a boil.  Reduce heat and simmer for 3 minutes, stirring occasionally.  If mixture appears lumpy, whisk until smooth.

Remove from heat and stir in butter, lemon juice and lemon peel.  Serve warm  over Grandma Martha’s Rice Pudding (warm or room temperature is best).

Sauce will be quite stiff when cool.  It can be warmed in the microwave or in a pan over hot water.

Yield:  1-1/2 cups sauce.  Also good over pound cake, apple cake, pie, etc.

A note in my recipe binder reads:  “From Favorite Recipes for Quilters.  We like this with Grandma Martha’s Rice Pudding.  First made 2/23/95.”

Nutrition count per DietPower software based on 6 servings of pudding and 2 tablespoons of sauce per serving:  228 calories, 5.71 g fat, 53.5 mg cholesterol, 78.4 mg sodium, 92.7 mg potassium, 115.8 g carbohydrate, .82 g dietary fiber, 0 g sugars, 4.40 g protein.

Weight Watchers:  5 points

A Chicken Dish and a Butterscotch Dessert

My youngest daughter is a busy stay-at-home mom who always finds time to get together with me on Fridays for lunch.  I try to make meals that are tasty, quick and easy, and reduced in fat and calories.  Here is the meal we had this week.

I brought out an old favorite today- Chicken with Spinach and Noodles. This was adapted from a recipe I found in 1998 on Weight Watchers Light & Tasty software.  It’s a very flavorful dish yet light on calories and fat.

CHICKEN WITH SPINACH AND NOODLES

• 3/4 cup dry egg noodles
• 2 tsp. olive oil
• 2 garlic cloves, minced
• 1/2 cup chopped red bell pepper
• 1 cup halved cherry tomatoes
• 2 cups julienned spinach leaves
• 2 Tblsp. Balsamic vinegar
• 1/4 tsp. salt
• 1/4 tsp. freshly ground pepper
• 1/4 tsp. red pepper flakes
• 6 oz. skinless chicken breast, cooked & cut into cubes
• 1-1/2 oz. part-skim  mozzarella cheese, cut into small pieces
• 2 Tblsp. chopped fresh cilantro

Cook noodles in a large pot of boiling, salted water for 9-11 minutes until tender.  Drain and keep warm.

Meanwhile, in a large non-stick skillet, heat oil; add garlic to skillet and cook stirring frequently for 1-2 minutes.  Stir in bell pepper and cook until pepper pieces are tender.  Stir in tomatoes, spinach, vinegar, salt, pepper, and pepper flakes.  Cook until spinach is wilted and mixture is heated through.

Add cooked chicken and noodles; toss to mix well.  Add pieces of mozzarella, stirring until cheese is melted.

Spoon 1/4 of mixture onto each serving plate.  Sprinkle with chopped cilantro.  Serve immediately.

Makes 4 servings

Based on 4 servings, nutrition count per serving (DietPower software):  184 calories, 6.41 g fat, 48.9 mg cholesterol, 107 mg sodium, 699 mg potassium, 13.5 g carbohydrate, 3.52 g dietary fiber, 19.3 g protein

Weight Watchers:  3 points per serving

In my recipe binder there’s a note:  “First made on 3/29/1998.  Excellent.  Would be good with asparagus instead of spinach.”

For dessert, I tried using what I had on hand to make a chilled Butterscotch Pecan Dessert and we both enjoyed it very much.

BUTTERSCOTCH PECAN DESSERT

• One oz. box of sugar/fat free instant butterscotch pudding mix
• 1 cup light ricotta cheese
• 1 cup non-fat plain yogurt
• 1 cup Cool Whip Lite dessert topping, thawed
• 1/4 cup chopped toasted pecans
• 6 toasted pecan halves

In medium bowl, mix together the pudding mix, ricotta and yogurt.

Fold in the Cool Whip and 1/4 cup of chopped pecans.

Divide mixture between 6 dessert dishes.  Place one pecan half on top of each serving.

Chill until ready to serve.

Yield:  6 servings

Based on 6 servings, nutrition per serving (DietPower software):  136 calories, 6.99 g fat, 10.8 mg cholesterol, 213 mg sodium, 23.2 mg potassium, 11.1 g carbohydrate, 0.449 g dietary fiber, 3.79 g protein

Weight Watchers:  3 points per serving

Balsamic Chicken Melt and Plum Clafouti

My youngest daughter is a busy stay-at-home mom who always finds time to get together with me on Fridays for lunch.  I try to make meals that are tasty, quick and easy, and reduced in fat and calories.  Here is the meal we had this week.

When I first made the Balsamic Chicken Melt, I started out to make my supper using a recipe I saw online.  As I progressed, I realized I had less than half of the ingredients the recipe called for.  By the time I substituted and improvised, the dish was not at all like the original recipe.  On top of that, I had over-salted the pasta and decided to just pile the mixture on a split homemade roll, add a little bit of cheese and put it under the broiler.  I think this made it a much better dish than it would have been with pasta.

BALSAMIC CHICKEN MELT

• 1 tsp. olive oil
• 1 cup chopped onion
• 1/4 cup chopped red Bell pepper
• 2 cloves minced garlic
• 1/4 cup Wishbone Balsamic Vinaigrette
• 8 oz. cooked chicken breast, cubed
• 1 cup halved cherry tomatoes
• 2 Tblsp. halved Kalamata olives
• Salt and pepper to taste
• 4 slices hearty bread or 4 rolls, halved
• 2 oz. Fontina cheese, sliced thinly

In a medium non-stick skillet, drizzle the olive oil and saute the onion, red pepper and garlic over medium heat until vegetables have softened.  Add vinaigrette, chicken and tomato and cook until tomato is cooked through.  Add olives.

Put a slice of good bread or split roll on an ovenproof plate for each serving.

Spoon chicken mixture over the top of the bread and place slices of cheese on top.  Place under broiler until cheese is melted.  Serve immediately.

Makes 4 servings

Nutrition per DietPower software per serving:  282 calories, 9.87 g fat, 45.3 mg cholesterol, 390 mg sodium, 205 mg potassium, 4.04 g carbohydrate, 0.641 dietary fiber, 1.5 g sugars, 17.9 g protein.

Weight Watchers = 6 points

For dessert, I wanted to use up 4 purple plums I had in the refrigerator and found a recipe for Plum Clafouti on allrecipes.com. I reduced the recipe to accommodate the 4 plums and it made 3 servings.

PLUM CLAFOUTI

• 2 Tblsp. granulated sugar, divided
• 4 purple plums, halved and pitted
• 1 egg
• 1/4 cup plus 3 Tblsp. 2% milk
• 1/4 cup all-purpose flour
• 1/2 tsp. grated lemon peel
• 1/2 tsp. vanilla
• pinch salt
• 1/4 tsp. ground cinnamon
• 2 tsp. confectioners’ sugar

Preheat oven to 375 degrees F.  Spray an 8″ skillet.  Sprinkle 1 tsp. sugar over the bottom of the pan.  Arrange the plum halves, cut side down, so they cover the entire bottom of the pan.  Sprinkle 2 tsp. of sugar over the top of the plums.

In a blender or medium bowl, combine the remaining 1 Tblsp. of sugar, egg, milk, flour, lemon zest, cinnamon, vanilla and salt.  Process or whisk until smooth.

Pour over the fruit in the pan.

Bake for 50-60 minutes in the preheated oven, or until firm and lightly browned.  Let stand 5 minutes before slicing.  Best served warm.

Dust with confectioners’ sugar before serving.

Makes 3 servings

Nutrition per DietPower software per serving:  175 calories, 3.05 g fat, 81.9 mg cholesterol, 34 mg sodium, 252 mg potassium, 33.2 g carbohydrate, 1.91 g dietary fiber, 0 g sugars, 4.95 g protein.

Weight Watchers = 3 points

Good Chicken Casserole and Pistachio Pineapple Pudding

My youngest daughter is a busy stay-at-home mom who always finds time to get together with me on Fridays for lunch.  I try to make meals that are tasty, quick and easy, and reduced in fat and calories.  Here is the meal we had yesterday.

This casserole was made using my favorite low-fat mac and cheese recipe, Shannon’s Macaroni and Cheese, and adding chicken, broccoli and a crisp cheese cracker topping.  It makes four generous servings or six adequate servings for someone trying to watch fat and calories.

MAC, CHICKEN & BROCCOLI

• 3/4 cup dry macaroni
• 4 oz. shredded cheddar cheese
• 2 Tblsp. dried minced onion
• 1-1/4 cups low-fat cottage cheese
• 1/4 cup plus 2 Tblsp. 2% milk
• 1-1/2 tsp. Dijon mustard
• 3/4 tsp. salt
• Grating of black pepper
• 1-1/2 cups steamed broccoli flowerettes
• 1/2 boneless, skinless chicken breast, cooked and diced
• 2 Tblsp. grated parmesan cheese
• 1/2 cup cheese cracker crumbs

Heat oven to 350 degrees F

Spray a 9″ casserole dish

Cook macaroni in boiling, salted water for approximately 8 minutes until al dente.  Drain, do not rinse.  Place macaroni in a large bowl and immediately stir in the cheese and minced onion.

In a separate bowl (or small food processor) blend together the cottage cheese, milk, mustard, salt and pepper.  Pour the cheese mixture over the macaroni and mix together.  Add the steamed broccoli and cooked chicken, mixing well.  Spoon the macaroni mixture into a sprayed 9″ casserole dish.

In a small bowl, mix the parmesan cheese and cheese cracker crumbs together.  Sprinkle over the top of the macaroni.

Bake uncovered @ 350 degrees for 20 minutes.

Makes six 1-cup servings.

Each serving = 244 calories, 10.2 g fat, 36.4 mg cholesterol, 466 mg sodium, 222 mg potassium, 18.8 g carbohydrate, 0.281 g dietary fiber, 19.2 g protein (per DietPower software)

Weight Watchers:  6 points per serving

The dessert is based on a recipe I just found on All Recipes.  It is surprisingly rich and delicious – and only 116 calories/2 Weight Watchers points.

PINEAPPLE PISTACHIO PUDDING

• One oz. box of sugar-free, fat-free instant pistachio pudding
• 2 cups low-fat plain yogurt
• 1 cup pineapple tidbits (packed in juice), drained
• 1 cup Cool Whip Light dessert topping, thawed

In a large bowl, whisk together the instant pudding and plain yogurt.  Stir in the pineapple and then fold in the Cool Whip dessert topping.

Spoon mixture into six dessert dishes, cover with plastic or foil, and refrigerate for at least one hour.

Makes six 1/2 cup servings

Each serving = 116 calories, 2.54 g fat, 4.61 mg cholesterol, 53.5 mg sodium, 227 mg potassium, 19.9 g carbohydrate, 0.333 g dietary fiber, 4.14 g protein (per DietPower software)

Weight Watchers = 2 points per serving

Shannon and I thought it was a very tasty, satisfying meal.

Chicken a la King and a Good Apple Dip

My youngest daughter is a busy stay-at-home mom who always finds time to get together with me on Fridays for lunch.  I try to make meals that are tasty, quick and easy, and reduced in fat and calories.  Here is the meal we had yesterday.

EASY CHICKEN A LA KING

• One can of Campbell’s Cream of Chicken Soup (Healthy Request)
• 1/2 cup of 2% milk
• 1/4 tsp. poultry seasoning
• Sprinkle of seasoned salt
• A few gratings of black pepper
• 2 Tblsp. chopped pimiento
• 1 cup frozen peas, thawed
• 1 cup cooked chicken breast, cut into cubes
• 4 slices of hearty bread or 4 homemade rolls, split – toasted

In a medium saucepan over medium heat, place the soup, milk, poultry seasoning, salt and pepper – whisk until smooth.  Stir in the pimiento, peas and chicken.  Heat until hot but not boiling.

Place a slice of toasted bread or split roll on a plate and spoon the chicken mixture over the top.

Yield:  4 servings

DietPower nutrition count per serving of chicken mixture only:  134 calories, 3.27 g fat, 29.5 mg cholesterol, 312 g sodium, 13.3 g carbs, 1.72 dietary fiber, 12.4 protein.

Weight Watchers:  3 points

Nutrional information for bread is not included – it depends on what kind of bread is used.

Note from my recipe binder:  “2/13/95 – Made for Shannon and me to have for lunch on a bright blue February day, with lots of snow still on the ground and the temperature about 10 degrees.  Tasty and not as rich as some of the harder versions.”

CINNAMON BUTTERSCOTCH APPLE DIP

• 14 oz. can Eagle Brand non-fat condensed milk
• 3/4 cup butterscotch chips
• 1/4 cup cinnamon chips
• 1/4 tsp. salt
• 2 tsp. white vinegar

In a heavy sauce pan over low heat, mix together the milk, chips and salt.  Whisk until chips are melted and mixture is smooth.  Remove from heat and stir in vinegar.

Serve dip warm with crisp apple slices (I like MacIntosh apples).

Refrigerate leftover dip.  Small amount of dip can be reheated by microwaving a few seconds.

Yield:  1-2/3 cup of dip

The original recipe from the Eagle Brand web site, called for 1 cup of butterscotch chips but I only had 3/4 cup and supplemented it with 1/4 cup of cinnamon chips.  The original recipe also called for 1/4 to 1/2 tsp. of cinnamon.

DietPower nutrition count per 2 tablespoon serving of dip:  72 calories, 1.9 g fat, 0 g cholesteroal, 27 g sodium, 12.3 g potassium, 13.6 g carb, .259 g protein.  Medium apple cut in half = 81 calories, .5 g fat, 3 g fiber

Weight Watchers = 2 points for 2 Tblsp. dip, 1 point for medium apple cut in half and sliced.

Shannon and I enjoyed both the old favorite chicken dish and the brand-new apple dip.