Tuesday, August 26, 2008


I will be visiting family for the next month, so I won't be able to blog for a while. But here is the updated index from beginning to today.

There are too many recipes without an index on this site because blogger isn't really set up for it. So I've decided to add an index of recipes at the end of each month. This month it will be a little bit earlier, but here is a list of recipes along with calorie and carb counts.

Bulgur Stuffed Tomato 265 cal / 40g carbs
Goat Cheese in Grape Leaves with Tomato and Olive Salad 240 cal / 4g carbs

Beef Stroganoff With Noodles 310 cal / 40g carbs
Open Faced Burgers with Onion Mushroom Topping 320 cal / 27g carbs
Meatloaf 170 cal / 10g carbs

Ham and Egg Breakfast Burritos340 cal - 36g carbs
Raisin Bran Muffins 90 cal / 18g carbs and 250 cal - 11g carbs

Chicken and Farfalle Salad with Walnut Pesto 375 cal / 37g carbs
Chicken Marsala 235 cal / 35.5g carbs

Brandied Berry Milk Shake 180 cal / 25g carbs

Flan 210 cal / 44g carbs

Cheese Omelet 205 cal / 1.5g carbs
Florentine Frittata 265 cal / 32g carbs

Baked Macaroni and Cheese 265 cal / 40g carbs or 350 cal / 55g carbs
Fresh Tomato Lasagna290 cal / 29g carbs
Zucchini Lasagna 260 cal / 40g carbs

Southwestern Grilled Pork Tenderloin 170 cal / 1.4g carbs

Scalloped Potatoes with Shallots, Mushrooms, Roasted Garlic 165 cal / 22g carbs

Vegetable Fried Rice 140 cal / 23.5g carbs

Avocado and WaterCress Salad 125 cal / 5g carbs
Beet and Goat Cheese Salad with Pistachios 150 cal / 8g carbs
Chicken and Farfalle Salad with Walnut Pesto 375 cal / 37g carbs
Corn and Black Bean Salad75 cal / 15g carbs
Garden Tuna Salad 325 cal / 6.5g carbs
Gourmet Chicken Salad 400 cal / 5g carbs
Herbed Potato Salad170 cal / 30g carbs
Lentil Salad with Tomato and Dill 200 cal / 16g carbs
Orzo with Tomatoes, Feta, and Green Onions 335 cal / 35g carbs
Tortellini Salad250 cal / 18g carbs

Greek Salad Pita Sandwiches 400 cal / 45g carbs
Fruity Tuna Salad Pita Sandwiches 225 cal / 27g carbs

Creamy Feta Spinach Dip 80 cal / 4g carbs
Fresh Tomato and Corn Salsa50 cal / 9g carbs

Black Cod With Olives and Potatoes in Parchment 250 cal / 8g carbs
Garden Tuna Salad 325 cal / 6.5g carbs

Creamy Potato Soup 95 cal / 20g carbs

Spicy Turkey Burgers 215 cal / 5.5g carbs

Broccoli Almondine 195 cal / 12g carbs
Broccoli and Parmesan Casserole 155 cal / 17g carbs
Herb Roasted Eggplant and Tomatoes with Feta 135 cal / 10g carbs

Saturday, August 23, 2008

Corn and Black Bean Salad

Easy and wonderful side dish recipe which I keep handy, because it makes everyone happy whenever it is served:) because the amounts used are just right. If you follow the recipe you will see what I mean.

The only thing I add is tomatoes, I like the moisture it brings to the salad.

Roast the corn before adding to the salad. In a nonstick skillet over medium-high heat, roast corn; cooking 8 minutes or until browned, stirring occasionally. It's just as simple as that.




2 cups fresh corn kernels (about 4 ears)
1 cup diced red bell pepper (about 1 large)
1/2 cup thinly sliced green onions
1/2 cup chopped fresh cilantro
1 (15-ounce) can black beans, rinsed and drained
1/4 cup red wine vinegar
1 teaspoon sugar
2 teaspoons canola oil
1/2 teaspoon garlic powder
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon freshly ground black pepper
Dash of salt

Combine corn, bell pepper, onions, cilantro, and beans in a medium bowl.

Combine vinegar and remaining ingredients in a small bowl. Drizzle vinegar mixture over corn mixture; toss well. Cover and chill 30 minutes.

Makes 10 servings (serving size: 1/2 cup)
Per Serving:
Calories: 75
Fat: 2 g
Carbohydrates: 14.5 g
Protein: 3.5 g
Fiber: 3.5 g

Tuesday, August 19, 2008

Herbed Potato Salad

This is an easy and classic potato salad made into a low calorie version. Because of the herbs and the yogurt/sour cream combination it is very tasty and makes a great side dish. And since I can't have french fries, I have to find a way to enjoy my potatoes in some way:)

I add cucumbers simply because I like the crunch and it doesn't add much to the calories. If you wanted to, you could add bell peppers for more crunch. You'd be adding about 10 calories per serving.



2 pounds Yukon gold potatoes
3 tablespoons white wine vinegar
1/2 cup plain low-fat yogurt
1/4 cup reduced-fat sour cream
1 tablespoon canola oil
1/2 cup finely chopped red onion
2 tablespoons chopped fresh parsley
1 tablespoon chopped fresh dill
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 garlic clove, minced

Place potatoes in a saucepan, and cover with water. Bring to a boil. Reduce heat; simmer 15 minutes or until tender. Drain. Cool slightly and peel. Cut potatoes in half lengthwise; cut halves crosswise into 1/4-inch-thick slices. Place potatoes in a large bowl; sprinkle with vinegar.

Combine yogurt and sour cream in a medium bowl, stirring with a whisk until smooth. Add oil; stir with a whisk. Add onion and remaining ingredients; stir with a whisk. Add yogurt mixture to potato mixture; toss gently to coat. Cover and chill 1 to 24 hours.

Makes 6 servings (serving size: about 1 cup)
Per serving:

Calories: 170
Fat: 4 g
Carbs: 30 g
Protein: 4 g
Fiber: 3 g

Saturday, August 16, 2008

Tortellini Salad

This is a tasty salad and very simple to prepare. And having pasta in the salad makes it a comfort food.

More or less:)

I use only one kind of tortellini, and actually make half the recipe because it does come out to be a lot.

You can add vegetables too, such as peas. 1 cup, which would be a lot for this recipe is 200 calories. I just add a small can of mixed vegetables for the whole salad.

I always add a tomato which is only 20 calories, and it is really a must.

I also use another dressing for this salad which is lower in calories because it uses less olive oil.
Alternate Dressing - 270 calories:
1/4 cup red wine vinegar
2 tablespoons extra-virgin olive oil
4 teaspoons spicy brown or Dijon mustard
2 teaspoons fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 garlic cloves, minced


1 package (9 ounces) refrigerated or dried cheese-filled tortellini
1 package (9 ounces) refrigerated or dried cheese-filled spinach tortellini
2 medium carrots, sliced (1 cup)
2 medium green onions, thinly sliced (2 tablespoons)
2 tablespoons chopped fresh basil leaves or parsley
1 tablespoon freshly grated or shredded Parmesan cheese
1/8 teaspoon pepper

Basil-Caper Dressing - 660 calories:
1/3 cup extra-virgin olive oil
2 tablespoons fresh lemon juice
2 tablespoons chopped fresh or 2 teaspoons dried basil leaves
2 tablespoons capers

Cook and drain plain and spinach tortellini as directed on packages. Rinse with cold water; drain.

Shake all Basil-Caper Dressing ingredients in tightly covered container. In large glass or plastic bowl, place tortellini and all remaining Tortellini Salad ingredients. Add dressing; toss until evenly coated. Cover and refrigerate at least 2 hours to blend flavors but no longer than 24 hours. Toss before serving.

Makes 6 servings:
Per serving:

Calories: 250
Fat: 17 g
Carbs: 18 g
Protein: 7 g
Fiber: 1 g

Friday, August 15, 2008

Spicy Turkey Burgers

Burgers are my number one dish while I'm dieting. It's not high in calories, and I prefer it to chicken any time. It probably is not good for you but hey, this one is with turkey, so it's not so bad:)

If you like your burgers really spicy add some tabasco to the mixture. I stay away from heat so I've taken it off the recipe.

You can prepare this same recipe using ground beef instead of Turkey. If you are using lean ground beef, the difference in numbers is not really all that much. Instead of 215 calories for the ground turkey, calculate 235 calories for lean ground beef.

As with any burger, if you can leave the mixture in the fridge for at least a half hour, you help let the flavors develop which always makes for a better burger. I usually fix a salad and clean up the kitchen while I let the burger rest.

I use my panini maker to cook them, which gives it a grilled look:) and it's easier.

If you serve with a bun, it should be an additional 100 or so calories, check the packaging the buns come in to have a more accurate calorie count. Depending on what else I'm having the rest of the day, I do go ahead and enjoy my burger with a bun. Enjoy:)



1 lb ground turkey, 93% lean
1 egg
1/2 cup bread crumbs
1 onion, chopped
1 bunch parsley
1 tablespoon cumin
Salt and Pepper to taste

Mix all ingredients using your hands in a bowl for about 5 minutes. Do not overmix.

Cover and chill in the fridge for at least half an hour up to a day.

Make into 6 patties and either grill on a barbecue or use a pan to cook to desired doneness.

Makes 6 servings:
Per serving:
Calories: 215
Fat: 11 g
Carbs: 5.5 g
Protein: 22.5 g

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