Light Cranberry-Raisin Broccoli Salad

Light Cranberry-Raisin Broccoli Salad
A delicious light version of Broccoli Salad with only about 120 Calories per serving. The best part of this salad? The longer it sits, the better it gets
Source:
Recipe type: Salad
Serves: 8 servings
Ingredients
  • ¼ cup finely chopped red onion
  • ⅓ cup light mayonnaise
  • 3 tablespoons nonfat Greek yogurt
  • 1 tablespoon cider vinegar
  • 1 tablespoon honey
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • 4 cups coarsely chopped broccoli florets (about 1 bunch)
  • ⅓ cup slivered almonds, or pecans toasted
  • ⅓ cup reduced-sugar dried cranberries
  • ¼ cup raisins
  • 4 center-cut bacon slices, cooked and crumbled
Directions
  1. Soak red onion in cold water for 5 minutes; drain.
  2. Combine mayonnaise and next 5 ingredients (through pepper), stirring well with a whisk. Stir in red onion, broccoli, and remaining ingredients. Cover and chill 1 hour before serving.

 

ASIAN CHICKEN WITH PEACHES

ASIAN CHICKEN WITH PEACHES
So many flavors, so little time! You can get this easy supper on your table 30 minutes.
Source:
Recipe type: main dish
Serves: 4
Ingredients
  • 1 tablespoons butter
  • 4 boneless skinless chicken breasts (1 lb)
  • ¾ teaspoon salt
  • 2 peaches pitted and sliced
  • 2 green onions, whites, and greens separated, sliced on the bias
  • 1 tablespoons packed brown sugar
  • ¼ cup water
  • 1 tablespoon rice vinegar
  • 1 ½ teaspoons chili garlic sauce
  • 1 ½ teaspoons soy sauce
  • Lime wedges
Directions
  1. Heat oven to . In ovenproof skillet, melt butter over medium-high heat. Rub chicken breasts with salt; add to skillet. Cook 3 to 4 minutes or until browned on the first side. Turn; cook 3 to 4 minutes longer or until browned on the second side. Transfer to plate; cover to keep warm.
  2. Add peaches and green onion whites to skillet; cook 1 to 2 minutes or until beginning to brown. Stir in 1 tablespoon of the brown sugar and the water; cook 1 to 2 minutes or until caramelized. Remove from heat.
  3. In a small bowl, mix remaining 1 tablespoon brown sugar, the rice vinegar, chili garlic sauce and soy sauce. Place chicken on top of peaches in skillet; brush rice vinegar mixture over breasts. Bake 16 to 20 minutes or until juice of chicken is clear (when center of thickest part is cut at least ). Top with green onion greens. Serve with lime wedges and rice.
Notes
You can use a 398 ml can of sliced peaches in water or pear juice or even frozen (thaw first). This is especially good served with Dirty Rice

 

Loaded Cauliflower Bake

Loaded Cauliflower Bake
This is a weight watcher’s recipe that is a great delicious side dish with the added advantage of being low cal. low fat. and low carb
Recipe type: Side Dish
Serves: 4
Ingredients
  • 4 slices center cut bacon
  • 6 cups (about .) cauliflower florets
  • 3 cloves crushed garlic
  • ⅓ cup 1% buttermilk
  • 1 tablespoon whipped butter
  • ¾ tsp kosher salt
  • fresh black pepper, to taste
  • 2 tablespoons minced fresh chives, divided
  • ¼ cup shredded reduced fat shredded cheddar
Directions
  1. Cook the bacon in a skillet until crisp; set aside on a paper towel then crumble.
  2. Fill a large pot with water, bring to a boil and add cauliflower and garlic. Boil until the cauliflower is soft, about 15-20 minutes. Drain, and return to the pot.
  3. Preheat the oven to 350 F .
  4. Add the buttermilk, butter, salt and pepper to the cauliflower and purée with a hand blender. If you don’t own a hand blender, a regular blender will work fine as well. Mix in 1 tbsp. of the chives and transfer to 4 individual casseroles (3/4 cups each) or one 8 x 8 casserole dish and top with cheddar and crumbled bacon. Bake in the oven until the cheese melts, about 5 minutes then top with remaining chives.
Notes
Don't have buttermilk you can substitute ⅓ cup milk with 1 tsp white vinegar or lemon juice and let it sit for 5 minutes.
Nutrition Information
Serving size: ¾ cup Calories: 112 Fat: 5.5 g Carbohydrates: 10 g Sugar: 0 Sodium: 107 g Fiber: 4 g Protein: 1.5 g

 

Parmesan Cauliflower Fritters

Parmesan Cauliflower Fritters
These crispy golden fritters are a delicious way to serve cauliflower as a side dish.
Recipe type: Side Dish
Serves: 6 patties
Ingredients
  • 3 cups of cauliflower
  • 1 tsp salt
  • ½ tsp black pepper
  • 2 garlic cloves, minced
  • ½ cup of chopped onions
  • ¼ cup fresh chopped parsley
  • ½ cup of wheat flour
  • ⅓ cup of grated parmesan
  • 1 egg
  • Additional wheat flour for coating
  • 1 tablespoon Oil
Directions
  1. Microwave cauliflower for 10 minutes or until tender.
  2. Mash cauliflower, mix in salt, pepper, garlic, onions, parsley, flour, grated parmesan and egg.
  3. Form patties with the mashed cauliflower mix.
  4. Coat both sides of patties with wheat flour.
  5. Add oil to non-stick pan heat until shimmering and place about a ¼ cup of cauliflower mixture into pan flatten and fry until golden brown and crispy on both sides.
  6. Enjoy with sour cream and chives.
Nutrition Information
Serving size: 1 pattie 82 g Calories: 68 Fat: .9 g Carbohydrates: 12.3 g Sugar: 1.7 g Sodium: 415 mg Fiber: 1.9 g Protein: 3.3 g Cholesterol: 27 g

 

Salisbury Steak & Mushroom Gravy A Lighter Version

Salisbury Steak & Mushroom Gravy A Lighter Version
Lean ground beef and turkey are combined with breadcrumbs and sautéed onions then shaped into patties and simmered in a mushroom gravy to create a lightened version of this North American dish
Recipe type: Main Dish
Serves: 8
Ingredients
  • 1 ½ tsp oil
  • ¾ cup onions, minced
  • 1 lbs 93% lean ground beef
  • 1 lb 93% lean ground turkey
  • ½ cup dry breadcrumbs
  • 1 large egg
  • 1 large egg white
  • 2 cups beef broth
  • ¼ tsp salt
  • ⅛ tsp ground black pepper, to taste
  • 8 oz. sliced mushrooms
  • 2 tbsp. all-purpose flour
  • 2 tbsp. tomato paste
  • 1 tsp red wine vinegar
  • 2 tsp Worcestershire sauce, to taste
  • ½ tsp mustard powder
  • ¼ cup water
  • chopped parsley for garnish (optional)
Directions
  1. Sauté onions in oil over medium heat until golden brown, about 5 minutes.
  2. In a large bowl, combine half of the sautéed onions, ground beef, ground turkey, bread crumbs, egg, egg white, ¼ cup beef broth, salt and black pepper.
  3. Shape into 8 oval patties.
  4. In a large deep skillet over medium-high heat, brown both sides of patties. Set aside on a dish.
  5. Add mushrooms to the skillet, season with salt and pepper and sauté 2-3 minutes.
  6. Return patties to the skillet with the mushrooms.
  7. In a small bowl, blend flour and remaining broth until smooth. Mix in remaining onions, tomato paste, vinegar, water, Worcestershire sauce and mustard powder.
  8. Cover and cook on low heat for 20 minutes, stirring occasionally.
Nutrition Information
Serving size: 222 grams Calories: 221 Fat: 9 g Saturated fat: 3.1 g Carbohydrates: 9.3 g Sugar: 2.1 g Sodium: 473 mg Fiber: 1.4 g Protein: 26.2 g Cholesterol: 73 mg

 

Banana Oatmeal Raisin Cookie

Banana Oatmeal Raisin Cookie
No flour!! No sugar!! No oil!! No egg!! Quilt free munching!
Serves: 24
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 3 mashed bananas (ripe)
  • ⅓ cup apple sauce
  • 2 cups minute oats
  • ¼ cup almond milk
  • ½ cup raisins or chocolate chips
  • 1 tsp vanilla
  • 1 tsp cinnamon.
Directions
  1. Preheat oven to 350 degrees.
  2. In a large bowl, mash the bananas. Stir in oats, and other ingredients and vanilla. Mix well, and allow to sit for 15 minutes.
  3. Drop by teaspoonful onto an ungreased cookie sheet.
  4. Bake for 15 - 20 minutes in the preheated oven, or until lightly brown.
Notes
If you need the cookies to be a little bit sweeter, add 1 tbsp. of artificial brown sugar sweetener. But I find they are sweet enough without.
You can also add other types of dried fruit or even nuts to these cookies for variety.
Nutrition Information
Serving size: 1 cookie Calories: 52 Fat: .5 g Carbohydrates: 11.5 g Sodium: 3 Fiber: 1.3 g Protein: 1.2 g Cholesterol: 0

 

Peach-Basil Chicken Breasts

Peach-Basil Chicken Breasts
Sweet peaches, basil and shallots are a great flavor combination in this light, savory-sweet chicken dish
Serves: 2
Ingredients
  • 3 boneless chicken breasts (.)
  • kosher salt and fresh ground pepper
  • 1 tbsp. olive oil
  • 1 shallot, thinly sliced
  • 1 tsp fresh grated ginger
  • 2 garlic cloves, finely chopped
  • 12 basil leaves, finely chopped plus more for garnish
  • 1 cup low-sodium chicken broth
  • 4 large peaches, peeled, pitted and sliced thick (about 2 cups)
Directions
  1. Preheat oven to .
  2. Pat the chicken dry with paper towels, and season with salt and pepper to taste. Heat the oil in a large oven-proof skillet over medium-high heat until shimmering. Add the chicken and cook until browned, about 2 minutes per side. Remove to a plate and set aside.'
  3. Decrease the heat. Add the shallot and cook until translucent, about 3 minutes. Add the ginger and garlic to the pan and cook until fragrant stirring constantly, 45 to 60 seconds. Add the chopped basil, chicken stock and peaches. Return the chicken to the pan and turn to coat. Transfer to the oven and bake until the juices run clear when the chicken is pierced with a knife, about 15 minutes.
Notes
Great tip for easily peeling the peaches: Bring a small pot of water to a boil and have an ice bath ready in the sink. Using a pairing knife cut an "X" in the blossom end of the peach. Gently place the peach in the water for 15 to 30 seconds, then transfer to the ice bath with a slotted spoon. The "X" will open slightly and the skin can be removed by gently pulling with a pairing knife.

 

Chinese Bok Choy Sausage Soup

Chinese Bok Choy Sausage Soup
A delicious & flavourful soup. Low in Calories with a touch of spice
Source:
Serves: 5 servings
Ingredients
  • 8-10 Mushrooms or ½ cup dried mushrooms, chopped
  • 4 bunches Baby Bok Choy chopped
  • 2 Italian Sausages (casing removed and Crumbled)
  • 4 Green Onions, diced
  • 1 Habanero pepper or Serrano pepper, chopped fine
  • 1½ teaspoons Ginger, grated
  • 3 cloves Garlic, crushed
  • 2 Tablespoons Sherry
  • 3 Tablespoons Soy Sauce
  • 4 cups Chicken Broth no or low sodium
  • 1 cup water
  • 2 teaspoons fish sauce
  • Salt and a few twists of Black Pepper to taste
Directions
  1. If using dried mushrooms soak in water for 15 minutes
  2. In a large Dutch oven Cook the crumbled sausage until browned remove and set aside
  3. Sauté mushrooms till golden.
  4. Add the chopped green onions and sauté for 2 minutes.
  5. Add the garlic and ginger and sauté for an additional minute.
  6. Add the sherry to the pan and deglaze (Cook) about 1 minute, stirring to bring up the brown bits on the bottom of the pan.
  7. Add Bok Choy and sauté till limp.
  8. Add remaining ingredients except the fish sauce and simmer on low for 30 minutes.
  9. When done take off heat and add the fish sauce.
Notes
For even fewer calories use Turkey Sausage.
If you would like it a little spicier use hot Italian Sausages
Nutrition Information
Serving size: 380 g Calories: 198 Carbohydrates: 5.9 Protein: 10.4

 

Kung Pao Chicken with Zucchini

Kung Pao Chicken with Zucchini
This Low Carb & Low Calorie(Less than 300 Calories) Chicken and Zucchini stir fry has a sauce that combines salty, sweet, sour, and spicy flavors. Topped with crushed peanuts – it's pretty hard to pass this up! The Zucchini makes a great substitute for noodles.
Serves: 2
Ingredients
  • 2 medium zucchini, about 8 oz. each, ends trimmed
  • 1 teaspoon grape seed or canola oil
  • 6 oz. skinless chicken breasts, cut into ½-inch pieces
  • Kosher salt and freshly ground black pepper, to taste
  • ½ red bell pepper, cut into ½-inch pieces
  • 1 teaspoon sesame oil
  • 2 cloves garlic, minced
  • 1 tsp fresh ground ginger
  • 2 tbsp. crushed dry roasted peanuts
  • 2 tbsp. thinly sliced scallions along diagonal
  • For the sauce:
  • 1½ tbsp. reduced soy sauce (tamari for gluten free)
  • 1 tbsp. balsamic vinegar
  • 1 tsp hoisin sauce
  • 2½ tbsp. water
  • ½ tbsp. Sambal Oelek Red Chili Paste (or more to taste)
  • 2 tsp sugar
  • 2 tsp cornstarch
Directions
  1. Using a spiralizer fitted with a shredder blade (this makes a thicker noodle), or a mandolin fitted with a julienne blade, cut the zucchini into long spaghetti-like strips.
  2. In a small bowl, whisk together soy sauce, balsamic, hoisin, water, red chili paste, sugar and cornstarch; set aside.
  3. Season chicken with salt and pepper, to taste. Heat oil in a large, deep nonstick pan or wok over medium-high heat. Add the chicken and cook until browned and cooked through, about 4 to 5 minutes. Set aside.
  4. Reduce heat to medium, add sesame oil, garlic and ginger to the skillet and cook until fragrant, about 30 seconds. Add the bell pepper, stir in soy sauce mixture and bring to a boil; reduce heat and simmer until thickened and bubbling, about 1-2 minutes. Stir in zucchini noodles and cook, mixing for about two minutes until just tender and mixed with the sauce. If it seems dry, don't worry the zucchini will release moisture which helps create a sauce. Once cooked, mix in chicken and divide between 2 bowls (about 2 cups each) and top with peanuts and scallions.
Notes
If using a spiralizer, use kitchen scissors to cut the strands into pieces that are about 8 inches long so they’re easier to eat.
Weight Watcher Points: Old points 6, Points + 7
Nutrition Information
Serving size: 2 cups Calories: 277 Fat: 12 g Carbohydrates: 21 g Sugar: 9 g Sodium: 725 mg (without salt) Fiber: 4 g Protein: 24 g Cholesterol: 62 mg

Kung Pao Chicken & Zucchi

Linguini with Sautéed Scallops and Peas

 

Linguini with Sautéed Scallops and Peas
Low calorie low fat and so quick to mak
Source:
Serves: 2
Ingredients
  • 4 oz. linguini, whole wheat or low carb
  • 1 cup frozen peas
  • 2 tbsp. chopped parsley
  • 1 tsp. extra virgin oil
  • 1 tsp. butter
  • 6 large sea scallops, cleaned
  • Coarse salt
  • Ground pepper
Directions
  1. Cook pasta in a medium pot of boiling salted water until al dente, according to package instructions adding the peas to the boiling pasta water 4 minutes before finished. Reserve ½ cup of pasta water before draining, drain the pasta and return to pot. Add parsley and 1 teaspoon of olive oil. Stir, adding reserved pasta water a little at a time. Adjust salt and pepper, to taste.
  2. Meanwhile while the pasta is cooking, season the scallops with salt and pepper. In a large skillet, heat butter over medium flame. Cook scallops until browned on one side, 2 to 3 minutes. Flip; cook until opaque throughout, about 30 to 60 seconds more, while their centers are still slightly translucent (you can check this by viewing them from the side). Be careful not to overcook or they will become tough. Serve over pasta.
Notes
Note: Try a handful of fresh spinach or sautéed kale or mushrooms or asparagus To cook scallops: Really hot pan, butter and olive oil. Sear on one side (DON'T TOUCH!!!), Turn with tongs when it will release- about 2 minutes. Cook one minute, they should still be springy to the touch and a have a beautiful caramel color on the seared side. Serve right away. Weight watchers pts. old points: 7 Points+: 9
Nutrition Information
Serving size: 1 cup 3 scallops Calories: 374 Fat: 6.5 g Carbohydrates: 56 g Sugar: 8 Sodium: 261 mg Fiber: 9 g Protein: 6.5 g Cholesterol: 40 mg

 

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