Cheesy Orzo

This side may not be as low in calories a many of the others on this site, but I am a firm believer in the idea that you need to spoil yourself every now and then. If you are crazy some ooey gooey mac and cheese, this would be a very satisfying swap. This recipe was altered slightly from one with the same name found on FoodNetwork.com

Ingredients

2 tbsp extra virgin olive oil
1/4 small red onion, chopped
4 cloves garlic, minced
2 cans reduced sodium chicken broth
2 cups dry orzo
1/2 cup grated Parmesan cheese

Directions

--Preheat 8 inch pot (with a lid) on medium heat
--Add oil, onion, and garlic. Saute 3 minutes, or until onions are translucent
--Add broth and bring pan to a boil.
--Cover and reduce heat. Boil 15 minutes, stirring occasionally
--Remove lid and add cheese
--Season with salt, black pepper, and garlic powder to taste

Nutritional Information
This makes about 6 even servings. Each serving has about 240 calories, 9.8 g fat, 1.5 g fiber, and 14.9 g protein

Lemon-Garlic Chicken Marinade

This marinade gives the chicken layers and layers of flavor. It's quick, you most likely have the ingredients already, and it is tasty and satisfying. This recipe was adapted from one of a similar title in Weight Watchers Five Star Recipes Cookbook. Enjoy!

Ingredients

1/2 cup lemon juice
2 tablespoons molasses
1 teaspoon Worcestershire sauce
4-5 cloves of garlic, minced
1 1/2 lb boneless, skinless chicken breast


Directions

-- Combine first 4 ingredients in a gallon-sized zip-top bag
-- Add the chicken and close the bag
-- Allow to marinade one hour (I did about 1 1/2 hours)
-- Bake the chicken for 20 minutes at 450 or grill the chicken 15 minutes at 400 turning once

Nutritional Information
This makes 4 servings. Each serving of chicken has about 250 calories, 11 g of fat, and .1 g fiber

Jello Applesause Bars

These bars are really easy. They taste like Jello, but they are actually filling! An easy way to get some fruit into your diet, or your child's diet. This recipe was adapted from a similar one in Kraft's Spring 2011 Food and Family Magazine.

Ingredients

1 1/2 cups boiling water
2 packages (3 oz each) Jell0 (I chose Strawberry)
1 can unsweetened applesauce (chilled speeds up the molding)

Directions

-- Add boiling water to gelatin mix in a medium glass bowl
-- Stir for 2 minutes
-- Stir in applesauce
-- Pour mixture into a 8-inch square dish sprayed with cooking spray
-- Refrigerate at least 3 hours
-- Serve with a dab of light Cool Whip topping

Nutritional Info
This makes 9 servings. Each has about 101 cal, .5 g fat, .7 g fiber, 2 g protein

Creamy Tomato Skillet

This is a quick and easy comfort meal. You would never believe it is low fat by the taste of it! Also, you can determine the level of heat. This was adapted from a similar recipe at Kraftfoods.com. Enjoy!

Ingredients

2 8 oz cans of tomato sauce (low sodium if you can find it)
4 oz of neufchatel (cream cheese alternative)
1/4 cup of light Zesty Italian dressing (I like Kraft's)
1 lb boneless, skinless chicken breast cut into bite-sized pieces
1 small onion, chopped
4 cups cooked whole wheat rotini (about 2 1/2 cups dry)
1 large bell pepper, diced
1 can (14.5 oz) diced tomatoes (the Italian one with herbs is tasty!)
1-2 tbsp minded garlic (to taste)
1 tsp crushed red pepper flakes

Directions

-- Prepare the pasta.
-- Blend tomato sauce and cheese in blender (or Magic Bullet) until smooth
-- Heat dressing in a large skillet on med-high heat.
-- Add chicken and onions. Salt and pepper to taste. Cook 8 min, or until chicken is evenly browned. Stir/Toss occasionally.
-- Add tomato sauce mixture and all remaining ingredients.
-- Simmer on medium heat 5 minutes, or until the chicken is done. Remember to stir occasionally.

Nutritionally information
This makes 4 servings. Each serving has about 447 calories, 11 grams of fat, 11 grams of fiber, and 37 grams of protein.

Honey Ginger Shrimp with Broc Slaw over CousCous

This recipe offered something very new to our house. We had never had broccoli slaw nor couscous before. I was looking forward to trying something new last week; last week was the first week we actually had planned meals since our little guy was born in December. I was surprised at how much I enjoyed the meal. I'm hoping to put in on the menu again next week! I found the recipe in the January All You Magazine.

Ingredients

1/4 cup dry couscous (whole wheat is recommended but not necessary)
1 tablespoon honey
1 tablespoon freshly grated ginger root
2 tablespoons lime juice
2 tablespoons olive oil (I used half EVOO and half garlic infused EVOO)
3 ounces of fresh or frozen shrimp
2 cups broccoli slow (found in the refrigerated produce area)

Directions

--Prepare couscous and directed on the package
--Combine honey, ginger, lime, and oil in a small bowl. Whisk until combined.
--Saute sauce with shrimp in a skillet on med-high heat for 3 minutes or so.
--Add slaw to the skillet and continue to saute. Make sure the slaw gets covered in the sauce! Cook 3-5 minutes
--Serve shrimp mixture over couscous

Nutritional information

This makes a solid 2-serving meal. I doubled it when I made it, though, so we could have left overs the next day for lunch. Each serving has about 225 calories, 3 g fat, 3.4 g fiber, and 16.5 g protein.

Apple and Walnut Muesli

Until I fell upon this recipe, I had never heard of Muesli before, but I sure glad I did! It is delicious! This makes an excellent filling breakfast, but I can imagine it would work well for lunch or a power-snack too. It can be made ahead of time, even. This was adapted from a similar recipe in Jan 2011 All You Magazine.

What is Muesli? http://en.wikipedia.org/wiki/Muesli

Ingredients

1/2 cup uncooked rolled or old fashioned oats
1/2 cup low-fat milk
2 Tbsp chopped walnuts
1 cored and chopped apple
1 tsp honey
1/2 tbsp brown sugar
1/4-1/2 tsp cinnamon

Directions

Mix together all the ingredients in a bowl. Let stand for either 10 minutes or overnight in the fridge for the oats to soften.

Nutritional Information
This recipe is for one serving. It has about 340 calories, 8.5 g fat, 12.4 g protein, and 8 g fiber

Beer and Brat Stew

This is a delicious stew that helps chase the winter chills away. IT makes a lot, so plan on eating it for a few days. This recipe was inspired by one found on Foodnetwork.com by Emeril Lagasse.

Ingredients

3 (12 oz) bottles of dark beer
1 package (12oz or more) of Andouille sausage
1 package (12oz or more) of turkey bratwurst (you choose the flavor. I've used both smoked and hot and spicy before)
5 slices of turkey bacon
3 cups of yellow onion, diced
2 tbsp minced garlic
1 can of reduced sodium, 99% fat free chicken broth
1 1/2 lbs small red potatoes cut in halves and quarters
3 large carrots peeled and cut into disks
3 sprigs fresh thyme
2 bay leaves
3/4 tsp slat
1/2 tsp black pepper
1/2 tsp garlic powder
Sprinkle of red pepper flakes

Directions

-- Preheat oven to 350 degrees
-- pour two bottles of bear in a medium Dutch oven and bring to a boil
-- Peirce the sausage and brats and add to the beer. Turn the heat down and simmer 10 minutes
-- Remove sausage and cool slightly
-- Reserve the sausage-liquid in a bowl and set aside
-- Slice the sausage into disks once they are cooled
-- Add the bacon to the pan and cook over medium heat until crispy. Remove and set on paper towels to drain.
-- Add the brat to the bacon drippings in the pan and cook 2-3 minutes.
-- Add the onions to the pan and cook 5 minutes or so
-- Add the garlic and cook 30 seconds or so
-- Add the remaining sausage-liquid, beer, chicken broth, potatoes, carrots, and seasonings. Bring to a boil and cover.
-- Place the Dutch oven in the oven and back for 30 minutes. Remove the bay leaves and thyme and serve.

Nutritional Information
Bases on 12 hearty portions, each portion contains 256 calories, 9 grams of fat, 13.9 grams of protein, and 1.7 grams of fiber