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

Thursday, August 14, 2008

Fresh Tomato and Corn Salsa

Here is another wonderful salsa that you can serve as a side dish with anything. I like it because it uses corn and I like having corn for the sweetness. The recipe uses fresh corn, but if I don't have it handy I just use canned or frozen. And as usual I skip the heat:)

I sometimes add a clove of garlic, crushed depending on what I'm serving this with. Feel free to try and see if you like it.



1/2 cup fresh corn kernels (about 1 ear)
1 1/4 cups chopped tomato
1/2 cup chopped fresh cilantro
1/4 cup chopped red onion
1/4 cup chopped green onions
1/4 cup fresh lemon juice
1 teaspoon hot pepper sauce
1/2 teaspoon olive oil
1/4 teaspoon salt
1/4 teaspoon ground cumin

Steam corn, covered, 2 minutes, and cool. Combine corn and remaining ingredients in a large bowl.

Note: The salsa can be made a day in advance. Cover and chill.

Makes 2 cups
Per serving: (serving size: 1/2 cup)

Calories: 50
Fat: 1,5 g
Carbs: 9 g
Protein: 1,5 g

Wednesday, August 13, 2008

Ham and Egg Breakfast Burritos

Who doesn't like burritos? And how easy is it to prepare them? I think they make great compact food that you can take with you. This one is an easy and tasty recipe that you can use for breakfast if you are want low calories and still feel like you are cheating:)

If you want to, you can substitute 1/2 cup of egg substitute with fresh eggs in this recipe and the calories stay around the same. But if it's not enough eggs, and you want to use a full cup, the calories go up to 385 calories, so be careful with the amount of eggs you are using.


1/4 cup chopped red bell pepper
1/4 cup chopped green bell pepper
1/4 cup chopped onion
2 sprays nonstick cooking spray
3 large egg whites
1 large whole eggs
2 tablespoons nonfat milk
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 cup chopped 95% fat-free cooked ham
2 8-inch flour tortillas, heated
1/4 cup salsa

Cook red and green bell peppers and onion over medium heat in large nonstick skillet coated with nonstick cooking spray for 3-5 minutes or until tender, stirring occasionally.

Beat together egg whites, eggs, milk, salt and black pepper in medium bowl until combined.

Pour egg mixture over vegetables in skillet. Cook over medium heat, without stirring, until egg mixture begins to set on bottom and around edge. Lift and fold the partially cooked egg mixture with spatula so uncooked portion flows underneath. Continue cooking and folding mixture until eggs are cooked through, but still glossy and moist. Fold in ham; continue cooking until heated through, gently folding mixture occasionally.

Remove skillet from heat. To assemble, spoon 1/2 of egg mixture onto center of each tortilla. Fold bottom of tortilla up over eggs. Fold in one side and roll to enclose eggs.

To serve, top with salsa.

Makes 2 servings:
Per serving

Calories: 340
Fat: 9.5 g
Carbs: 36 g
Protein: 26.5 g

Tuesday, August 12, 2008

Fresh Tomato Lasagna

I don't think of this as a low calorie recipe from Cooking Light which had it copied from The Culinary Institute of America., it's more like a recipe that I can enjoy at any time. It is really basic and very tasty. The tomatoes does take some time to cook, but it really is not a big deal.

I like adding other herbs to the tomatoes too, such as dried oregano, thyme, and marjoram. Add about 1/2 teaspoon each. You can even add parsley if you like, although I would add fresh parsley rather than dried.



1 tablespoon olive oil
1 cup finely chopped onion
4 garlic cloves, minced
7 cups chopped peeled tomato (about 4 pounds)
2/3 cup thinly sliced fresh basil
1 teaspoon salt, divided
1/4 teaspoon black pepper, divided
2 cups part-skim ricotta cheese
1 cup (4 ounces) shredded part-skim mozzarella cheese
Cooking spray
8 cooked lasagna noodles
1/2 cup (2 ounces) finely shredded fresh Parmesan cheese
1 tablespoon thinly sliced fresh basil

Heat oil in a small Dutch oven over medium heat; add onion and garlic. Cook 10 minutes or until tender, stirring occasionally. Add tomato; bring to a boil. Reduce heat, and simmer 1 hour and 20 minutes or until slightly thickened. Remove from heat; stir in 2/3 cup basil, 3/4 teaspoon salt, and 1/8 teaspoon pepper. Set aside.

Preheat oven to 375°.

Heat ricotta in a medium saucepan over medium heat until hot; stir in mozzarella, stirring until melted. Remove from heat; stir in remaining 1/4 teaspoon salt and 1/8 teaspoon pepper.

Spread 2 cups tomato mixture in bottom of 13 x 9-inch baking dish coated with cooking spray. Arrange half the noodles over tomato mixture; top with ricotta mixture. Arrange remaining noodles over ricotta mixture; top with remaining 2 cups tomato mixture. Sprinkle evenly with Parmesan. Bake at 375° for 15 minutes or until cheese melts and filling is bubbly. Remove from oven; sprinkle with 1 tablespoon basil. Let stand 5 minutes.

Makes 8 servings
Per serving:
Calories: 290
Fat: 12 g
Carbs: 29 g
Protein: 18 g
Fiber: 3 g

Sunday, August 10, 2008

Greek Salad Pita Sandwiches

I love having sandwiches while dieting, it makes me feel like I'm cheating a bit:) This easy recipe is from Bon Appetit, and it's basically a favorite salad of mine in a sandwich.

Here are some numbers if you want to make changes:
1 cup broiled chicken, diced = 230 calories white meat, 280 calories dark meat
1 cup feta cheese (4.5 oz.), crumbled = 390 calories
1 cup radishes (3 -4 oz.), diced = 20 calories
1 tomato, medium (4 oz.) = 25 calories
1 cucumber, medium (7 oz.) = 25 calories
1 stalk green onion = 5 calories
1 cup red onions (6 oz.) = 70 calories

You can also use hummus as a spread in the pita. Just check the calories on the box.



3 tablespoons extra-virgin olive oil
1 tablespoon red wine vinegar
1 1/4 cups chopped seeded plum or cherry tomatoes
1 cup diced seeded peeled cucumber
1 cup chopped green bell pepper
2/3 cup chopped red onion
1/2 cup chopped radishes
1/2 cup chopped fresh Italian parsley
1 cup crumbled feta cheese (about 4 1/2 ounces)

4 8-inch-diameter whole wheat pita breads, halved

Whisk olive oil and red wine vinegar in large bowl. Season dressing with salt and pepper. Mix tomatoes, cucumber, bell pepper, red onion, radishes, and parsley into dressing. Stir in feta cheese.

DO AHEAD: Salad can be made 2 days ahead. Cover and chill.

Using slotted spoon, transfer salad mixture to pita bread halves. Serve sandwiches immediately.

Makes 4 servings
Per serving:

Calories: 400
Fat: 20 g
Carbs: 45 g

Saturday, August 9, 2008

Broccoli Almondine

This quick, tasty and easy recipe is from Gourmet.

The nuts, together with lemon makes the broccoli so much more edible, and it's really fast.

The water that you use to cook the broccoli in can be saved and used as a vegetable broth, it is packed with vitamins.



1 1/2 pounds broccoli, stems peeled, then head cut into 2-inch-wide spears
1/2 stick unsalted butter
1/3 cup sliced almonds
1 tablespoon fresh lemon juice

Cook broccoli in a steamer rack over boiling water in a large wide pot, covered, until stems are just tender when pierced with a knife, 8 to 12 minutes. Remove steamer from pot and discard cooking water. Cool broccoli 5 minutes.

Meanwhile, heat butter in pot over medium heat until foam subsides, then cook almonds, stirring, until butter and nuts are golden and have a nutty aroma, 2 to 3 minutes. Stir in lemon juice and 1/2 teaspoon salt. Add broccoli and toss.

Makes 4 to 6 (side dish) servings
Per serving:
Calories: 195
Fat: 15 g
Carbs: 12 g
Protein: 6 g

Thursday, August 7, 2008

Goat Cheese in Grape Leaves with Tomato and Olive Salad

This is a whimsical recipe, but it is fast and very very tasty. If you are barbecuing, it's a good idea to serve these as appetizers. You can keep the leftovers in the fridge for about a week.

And you don't have to wait for the barbecue, you can just cook them in a pan or a skillet grill. Just watch them while cooking so that you don't char/burn the leaves.

Serve it over greens, such as mesclun or lettuce. One cup shredded greens will add 10 calories per serving, so you can just go crazy with it:)



1/2 cup olive oil
4 teaspoons chopped fresh thyme
3/4 teaspoon coarsely ground black pepper
12 large grape leaves from jar, rinsed, patted dry, stemmed
3 4- to 5-ounce logs soft fresh goat cheese, each cut crosswise into 4 rounds
1/4 cup extra-virgin olive oil
2 tablespoons balsamic vinegar
2 teaspoons Dijon mustard
6 large tomatoes, thinly sliced
6 tablespoons coarsely chopped pitted black olives

Whisk 1/2 cup oil, thyme, and black pepper in small bowl to blend.

Arrange grape leaves, vein side up, on work surface. Dip each cheese round into thyme oil and place in center of 1 grape leaf. Fold sides of leaves over cheese; fold up bottom and continue to roll up, enclosing cheese completely.

Arrange wrapped cheeses, seam side down, on platter. Brush lightly with some thyme oil. Cover and chill at least 1 hour. (Can be made 1 day ahead; keep chilled. Cover remaining thyme oil and store at room temperature.)

Prepare barbecue (medium-high heat). Whisk 1/4 cup extra-virgin olive oil, vinegar, and mustard in small bowl to blend. Season dressing with salt and pepper.

Slightly overlap tomato slices on large platter. Drizzle with dressing; sprinkle with half of olives.

Place wrapped cheese rounds on grill, seam side down. Grill until cheese softens and leaves begin to char, about 2 minutes per side. Arrange cheeses atop tomatoes. Sprinkle with remaining olives.

Makes 12 appetizer servings
Per serving:
Calories: 240
Fat: 22 g.
Carbs: 4 g
Protein: 7 g

Wednesday, August 6, 2008

Beef Stroganoff With Noodles

The real beef stroganoff is packed with calories, but I really enjoy this dish so I looked for a low calorie substitute and this one from Cooking Light works best for me.

And to prepare it is real simple too which I love:) And the serving size works out just fine, it is quite filling.

To maintain a creamy consistency, be careful not to bring the sauce to a boil once you stir in the sour cream mixture.



3/4 pound lean boneless top sirloin steak
Cooking spray
1/2 cup sliced onion
1 pound mushrooms, sliced
1/4 cup dry white wine or less-sodium beef broth
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of mushroom soup, undiluted
1/2 cup fat-free sour cream
4 1/2 cups cooked egg noodles

Trim fat from steak; cut steak into thin slices. Coat a nonstick skillet with cooking spray; place over medium-high heat until hot. Add steak; sauté 5 minutes. Add onion and mushrooms; sauté 5 minutes. Reduce heat to medium-low. Add wine, salt, and pepper; cook 2 minutes.

Combine soup and sour cream; stir into steak mixture. Cook until thoroughly heated. To serve, spoon meat mixture evenly over noodles.

Tip: Cook the noodles while you're cooking the meat mixture so that everything is ready at the same time.

Makes 6 servings (serving size: 1/6 of meat mixture and 3/4 cup noodles)
Per serving:
Calories: 310
Fat: 6.5 g
Carbs: 40 g
Protein: 22 g
Fiber: 4 g

Tuesday, August 5, 2008

Garden Tuna Salad

If you like tuna salad, here is the easy way to prepare it with nutrition information. You can see that it's not that the calories are not that low, but you always have the option to bring it down.

Each egg is about 80 calories, you can just omit one and use 3 and bring the calories down a bit. You can use non fat mayo instead of low fat, and it makes a small difference too. If you don't like mayo, you can always substitute it with low fat sour cream which give the salad a fresh taste.

As an alternative, omit the tomatoes and olives and mix about 3/4 cup rinsed and drained green seedless grapes with the tuna salad; garnish with more grapes and sprinkle with chopped salted almonds.

I'm adding the calorie info according to these alternatives. You can choose which way you want to go:)



2 cans (6 oz. each) water-packed albacore or chunk-style tuna, drained well
4 hard-cooked large eggs, shelled
1 cup finely chopped inner celery stalks, tender leaves reserved
1/4 cup drained capers
3 tablespoons finely chopped red onion or shallots
About 3/4 cup low fat mayonnaise (or you can use low fat sour cream)
About 1/2 teaspoon fresh-ground pepper
Salt to taste (keep in mind that capers are salty too)
About 4 cups inner romaine or butter lettuce leaves, rinsed and crisped
1 to 2 tablespoons minced parsley
Paprika (optional)

About 1 cup small cherry tomatoes, stemmed, rinsed, and drained
About 1/2 cup drained niçoise or black ripe olives
1 lemon, rinsed and cut into 8 wedges

Put tuna in a bowl. Coarsely chop 2 eggs; add to tuna. Cut remaining eggs in half lengthwise and set aside.

Add celery, capers, and onion to bowl; mix well with a fork, breaking tuna into small pieces. Add 3/4 cup mayonnaise and 1/2 teaspoon pepper and mix. Add more mayonnaise, if desired. Season to taste with salt (be cautious - capers are salty).

Arrange lettuce and celery leaves equally in four wide, shallow bowls. Mound tuna salad on greens, sprinkle with parsley, and dust with paprika if desired.

Set an egg half alongside each salad and garnish with tomatoes, olives, and lemon wedges. Season salads to taste with juice from wedges and more salt and pepper.

Makes 4 servings
Per serving (without tomatoes or black olives)
Calories: 325

Fat: 21 g
Carbs: 6.5 g
Protein: 27 g

Per serving with 1 cup tomatoes and 8 black olives
Calories: 350
Fat: 22 g
Carbs: 9 g
Protein: 27

Per serving with 3/4 cups green grapes and 1/4 cup salted almonds:
Calories: 385
Fat: 24 g
Carbs: 13 g
Protein: 28

Monday, August 4, 2008

Beet and Goat Cheese Salad with Pistachios

I have this wonderful appetizer salad recipe called BEET AND GOAT CHEESE SALAD WITH PISTACHIOS that is easy to prepare and it has a wonderful presentation.

If you prepare it as is and keep in mind that the total is for 8 servings, and here are the numbers per serving:
Calories: 150
Fat: 12 g
Carbs: 8 g
Protein: 4.5 g

You can always use olive oil instead of the pistachio oil, and skip the pistachios completely which will bring the dish down to 125 calories. Not bad for something that looks so good, eh?:)))

Sunday, August 3, 2008

Broccoli and Parmesan Casserole

Here is an easy recipe from Cooking Light again. According to them broccoli is one of the best vegetable sources of calcium. Here it's paired with a béchamel sauce thickened with cheese, which boosts the calcium even more. A short boil of the broccoli preserves the bright color for the dish.

Here is the trick for bechamel sauce. Make sure the milk is hot before you add it to the flour mixture, otherwise it curdles up. If the milk is hot, you will get a smooth sauce. And if you still don't get what you are looking for, just use a hand blender at the end and smooth the sauce out.

If you want, you can use other vegetables instead of the broccoli. Here is how it would substitute per serving:
1 cup of broccoli, before it is cooked is 25 calories.
1 cup of zucchini is 28 calories, so you can just as easily substitute them without worrying about calories.
1 cup of cubed eggplant is 22 calories, so, you can again substitute without worries.
Most vegetables would substitute like this, so go ahead and experiment with different veggies such as mushrooms etc.

If you decide to add more parmesan, keep in mind that each 1 cup of parmesan would add 450 calories to the total of the recipe, so I would use only 1 tablespoon which is around 20 calories and watch how much I'm using carefully.

If you don't have melba rounds basic breadcrumbs would work just as well. It is used to give the dish a little bit of a crunch. As a matter of fact, 12 melba rounds are around 140 calories, so you can use a slice of bread to make bread crumbs and end up with less calories.


8 cups coarsely chopped broccoli florets (about 2 pounds)
1/3 cup all-purpose flour (about 1 1/2 ounces)
1/4 teaspoon salt
1/4 teaspoon dry mustard
1 1/2 cups fat-free milk
1 cup fat-free, less-sodium chicken broth
1 cup (4 ounces) reduced-fat shredded extra sharp cheddar cheese
1/2 cup (2 ounces) grated Parmesan cheese, divided
2 tablespoons diced pimientos, drained
1/4 teaspoon freshly ground black pepper
Cooking spray
12 garlic melba toast rounds

Preheat oven to 400°.

Cook broccoli in boiling water 3 minutes or until crisp-tender; drain.

Lightly spoon flour into a dry measuring cup, and level with a knife. Place flour, salt, and dry mustard in a large, heavy saucepan over medium heat; gradually add the fat-free milk and chicken broth, stirring with a whisk until blended. Cook for 8 minutes or until it is thick, stirring constantly. Remove from heat, and add shredded cheddar cheese and 6 tablespoons of grated Parmesan cheese, stirring until melted. Stir in pimientos and pepper. Add broccoli, tossing to coat.

Spoon the broccoli mixture into a 13 x 9-inch baking dish coated with cooking spray.

Place garlic melba toast rounds in a food processor; pulse 10 times or until coarse crumbs measure 1 cup. Combine toast crumbs and the remaining 2 tablespoons Parmesan cheese, and sprinkle evenly over broccoli mixture. Spray top of casserole lightly with cooking spray. Bake at 400° for 15 minutes or until bubbly. Let stand for about 2 minutes before serving.

Yield: 8 servings (serving size: about 1 cup)
Per serving:

Calories: 155
Fat: 5 g
Carbs: 17 g
Protein: 12 g

Saturday, August 2, 2008

Chicken and Farfalle Salad with Walnut Pesto

The pesto dressing is what makes this salad exceptional. According to Cooking Light where I copied this recipe from, to make sure the walnut pesto ingredients are evenly minced, stop the food processor halfway through processing, and scrape down the sides.

I add a little bit of Parmesan cheese and cheat a bit, but the recipe just isn't complete without the cheese:)

You can substitute black olives instead of kalamata olives, which usually is less salty.




2 cups uncooked farfalle (bow tie pasta; about 6 ounces)
2 cups cubed cooked skinless, boneless chicken breast
1 cup quartered cherry tomatoes
2 tablespoons chopped pitted kalamata olives

Walnut Pesto:
1 cup basil leaves
1/2 cup fresh parsley leaves
3 tablespoons coarsely chopped walnuts, toasted
1 1/2 tablespoons extra virgin olive oil
1 tablespoon white wine vinegar
1/2 teaspoon salt
1 garlic clove

Remaining ingredient:
4 curly leaf lettuce leaves

To prepare salad, cook pasta according to package directions, omitting salt and fat. Drain; rinse with cold water. Combine pasta, chicken, tomatoes, and olives in a large bowl.

To prepare walnut pesto, combine basil and next 6 ingredients (through garlic) in a food processor; pulse 6 times or until finely minced. Add pesto to pasta mixture, tossing gently to coat. Place 1 lettuce leaf on each of 4 plates; top each serving with salad mixture.

Makes 4 servings (serving size: 1 1/2 cups salad)
Per serving:
Calories: 375
Fat: 12.5 g
Carbs: 36 g
Protein: 30 g
Fiber: 3 g

Friday, August 1, 2008

Avocado and WaterCress Salad

This salad recipe is from Gourmet. According to them, the secret ingredient for the delicious sauce is grated apple. You could never guess it from a bite of this dressing, since it's not at all sweet or fruity, just perfectly balanced and lip-smackingly delicious. Its slight pulp extends the unctuous richness of avocado and complements the clean assertiveness of watercress.

Watercress can be trimmed 1 day ahead and chilled in a sealed bag lined with damp paper towels. But if you can't find watercress greens that you use to make any favorite salad can also be used just as effectively.

Dressing can be made 2 days ahead and chilled, covered. Stir or shake before using. Be careful not to use all of the dressing, add just a little bit at a time, and check to see if you need to add more. Otherwise the taste can be very overpowering.



1/4 cup rice vinegar (not seasoned)
1 tablespoon grated sweet onion such as Vidalia or Walla Walla (use large holes of a box grater)
1/4 cup finely grated peeled Gala apple (use small holes of box grater)
4 teaspoons soy sauce
1 teaspoon sugar
3 tablespoons vegetable oil
6 cups watercress (thin stems and leaves only; from 1 large bunch)
1 firm-ripe avocado

Stir together vinegar, onion, apple, soy sauce, and sugar until sugar has dissolved, then stir in oil.

Just before serving, toss watercress with enough dressing to coat. Quarter, pit, and peel avocado, then cut crosswise into 1/4-inch-thick slices. Gently toss with watercress.

Makes 6 servings
Per serving:
Calories: 125
Fat: 12 g
Carbs: 5 g
Protein: 2 g
Fiber: 3 g

Thursday, July 31, 2008


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.

Bulgur Stuffed Tomato 265 cal / 40g carbs

Open Faced Burgers with Onion Mushroom Topping 320 cal / 27g carbs
Meatloaf 170 cal / 10g 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
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
Chicken and Farfalle Salad with Walnut Pesto 375 cal / 37g carbs
Gourmet Chicken Salad 400 cal / 5g carbs
Lentil Salad with Tomato and Dill 200 cal / 16g carbs
Orzo with Tomatoes, Feta, and Green Onions 335 cal / 35g carbs

Fruity Tuna Salad Pita Sandwiches 225 cal / 27g carbs

Creamy Feta Spinach Dip 80 cal / 4g carbs

Black Cod With Olives and Potatoes in Parchment 250 cal / 8g carbs

Creamy Potato Soup 95 cal / 20g carbs

Herb Roasted Eggplant and Tomatoes with Feta 135 cal / 10g carbs

Wednesday, July 30, 2008

Lentil Salad with Tomato and Dill

I love lentils, so while I was looking for a low cal recipe I remembered the recipe that is easy to prepare, tasty and filling at my other blog. It's called Lentil Salad with Tomato and Dill. Follow the link and you can find my suggestions for changes too:)

This recipe is for 4 servings:
Per serving:
Calories: 200
Fat: 14 g
Carbs: 16 g
Protein: 5.5 g

Keep in mind that you can bring the calories down by using less olive oil. The recipe calls for 1/4 cup which is about 470 calories for the total recipe.

If you add 1 cup of crumbled feta cheese add 400 calories. So if you add 1/4 of it to each serving you are adding 100 calories to the dish.

If you add a cucumber, you are adding additional 25 calories. 1 cup of shredded butter lettuce is less than 10 calories:) At last, something that doesn't add too many calories. And what is good about lettuce is that it takes a long time for the stomach to digest it, so it keeps it busy and you will feel hungry much later. So I add lettuce to my salads as often as I can.


Monday, July 28, 2008


This recipe comes out less eggy than a regular flan because it uses egg substitute which is just fine with me. As far as I'm concerned it's a dessert which is a must from time to time when you are dieting:)

Make sure you don't stir the sugar while it is dissolving because you will crystallize it, just swirl it around from time to time if you want to speed it up.

If you want to give it a nice orange scent which doesn't really do much for the taste, just add 2 teaspoons of grated orange rind (be careful not to add the whites, just the outer skin) to milk and simmer over low heat for about 10 minutes. Don't forget to let it cool down before you add it to the rest of the ingredients so that you don't cook the eggs into an omelet:)


1 1/3 cups sugar, divided
3/4 cup egg substitute
3/4 teaspoon vanilla extract
2 (12-ounce) cans evaporated skimmed milk

Place 1 cup sugar in a large heavy skillet over medium heat; cook 5 minutes or until sugar dissolves (do not stir). Continue cooking until golden, and stir well. Immediately pour into a 9-inch round cake pan, tipping quickly until sugar coats bottom of cake pan, and set aside.

Combine remaining 1/3 cup sugar, egg substitute, vanilla, and milk; stir well. Pour into prepared cake pan; place in a large, shallow pan. Add hot water to pan to a depth of 1 inch. Bake at 350° for 1 hour or until a knife inserted near center comes out clean. Remove cake pan from water; let cool 1 hour on a wire rack. Cover and chill 4 hours.

To serve, loosen edges of flan with a knife or rubber spatula. Place a serving plate, upside down, on top of cake pan; invert flan onto plate. Drizzle any remaining syrup over flan.

Makes 8 servings (serving size: 1 wedge)
Per Serving:

Calories: 210
Fat: 0.2 g
Carbs: 44 g
Protein: 9

Sunday, July 27, 2008

Black Cod With Olives and Potatoes in Parchment

I copied this easy and wonderful recipe from Gourmet. Because you cook in little packets there is hardly any cleanup after the meal is done, which is great. And according to the magazine these little packets seal in the fish and vegetable juices, with the potato slices insulating the fish from the heat of the oven and the olives and lemon slices emphasizing its bright flavors. And they are right.

I love the olives in this dish, if you can, try not to skip them. Feel free to go ahead and use any kind you like. I used black olives because I like the saltiness it adds.



1/2 pound small Yukon Gold potatoes
6 tablespoons extra-virgin olive oil, divided
1 tablespoon plus 2 teaspoons finely chopped oregano, divided
2 1/4 teaspoons fine sea salt, divided
8 (5-ounce) pieces skinless black cod, Pacific cod, or haddock fillet (about 1 inch thick), any bones removed
1 lemon, very thinly sliced
6 garlic cloves, thinly sliced
1/2 cup Kalamata-style black olives, pitted and cut into slivers
1/2 cup flat-leaf parsley leaves

Equipment: an adjustable-blade slicer; 8 (12- to 15-inch) squares of parchment paper; kitchen string

Preheat oven to 400°F with a baking sheet on bottom rack.

Cut potatoes into very thin slices with slicer. Toss potatoes with 2 tablespoons oil, 1 teaspoon oregano, and 1/4 teaspoon sea salt. Divide potatoes among parchment squares, arranging them in center, slightly overlapping, then top with a piece of fish.

Sprinkle each fillet with a scant 1/4 teaspoon sea salt, then top each with a lemon slice, a few garlic slices and olive slivers, parsley leaves, 1/2 teaspoon oregano, and 1/2 tablespoon oil.

Gather sides of parchment up over fish to form a pouch, leaving no openings, and tie tightly with kitchen string. Put packages on hot baking sheet and bake until fish is just cooked through, 15 to 22 minutes.

Cooks' note: Fish can be assembled in parchment 4 hours ahead and chilled.

Makes 8 servings
Per serving:
Calories: 250
Fat: 13 g
Carbs: 8 g
Protein: 26 g
Fiber: 1 g

Wednesday, July 23, 2008

Creamy Feta Spinach Dip

I like this dip because it is salty and you can eat it by itself with some pita chips that you can prepare by baking in the 375 degree oven for about 8 minutes. Just read the package to find out how many calories you are adding.

Or you can use it with the oven fried vegetables.




1 (8-ounce) carton plain low-fat yogurt
3/4 cup (3 ounces) crumbled feta cheese
1/4 cup (2 ounces) 1/3-less-fat cream cheese, softened
1/4 cup low-fat sour cream
1 garlic clove, crushed
1 1/2 cups finely chopped spinach
1 tablespoon minced fresh or 1 teaspoon dried dill
1/8 teaspoon black pepper
Fresh Dill (optional)

Spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2-inch thickness. Cover with additional paper towels, and let stand 5 minutes.

Scrape into the bowl of a food processor using a rubber spatula. Add the cheeses, sour cream, and garlic, and process until smooth, scraping sides of bowl once.

Spoon yogurt mixture into a medium bowl, and stir in the spinach, minced dill, and pepper.

Cover and chill. Garnish with fresh dill, if desired.

Makes 2 cups (serving size: 1/4 cup)
Per serving:

Calories: 80
Fat: 6 g
Carbs: 4 g
Protein: 4 g

Monday, July 21, 2008

Southwestern Grilled Pork Tenderloin

It can get pretty boring to have chicken all the time while dieting. So here is an alternative. It's very easy to prepare, and you can use your barbecue or your broiler.

Pork chops don't have much flavor, and they often end up very dry. The rub you are using creates a crust while the pork remains juicy inside, so it's a real treat:) And the trick for keeping them moist is also to grill them on medium-high heat. If you cook them with high heat as if you are cooking steak you will dry them up.

If you like rosemary, you can also use it along with oregano or thyme. Use 1 tablespoon of each (rosemary and thyme). And I used chopped garlic just because I like the taste better than garlic powder.

Don't forget to get rid of the fat that borders the chops. Not only it's not good for you, it also curls up the chops while cooking which doesn't let the chops cook evenly.

If you want to cheat a bit, you can add about 1/2 cup of red wine to the marinade. Enjoy:)



2 whole pork tenderloins (about - 1 1/2 lbs. total) or 6 pork chops
4 teaspoons chili powder
1 1/2 teaspoons dried oregano
3/4 teaspoon ground cumin
1/8 teaspoon dried garlic powder

Mix together chili powder, oregano, cumin, and garlic powder. Rub over the surface of pork. Cover and refrigerate 2-24 hours.

Grill over medium hot coals, or broil. Turn occasionally. Tenderloins will take 25-20 minutes, pork chops will be ready in 10-15 minutes. Meat thermometer should read 155-160° F. Pork is done when there is still a hint of pink in the center.

Makes 6 servings (approx 4 oz.)
Per Serving:
Fat: 5.2g
Carbohydrates: 1.4g
Protein: 28.2g

Saturday, July 19, 2008

Brandied Berry Milk Shake

Here is an easy and tasty recipe that you can take a break with. It's not so high in calories and it's also good without the alcohol. To me, it's like a dessert in the afternoon:)



2 cups vanilla low-fat ice cream
1/2 cup blackberries
1/2 cup blueberries
1/2 cup sliced strawberries
1/2 cup 1% low-fat milk
1/4 cup brandy

Place all ingredients in a blender; process until smooth.

Yield: 4 servings (serving size: 1 cup)
Per serving:
Calories: 180
Fat: 4 g
Carbs: 25 g
Protein: 5 g
Fiber: 2 g

Tuesday, July 15, 2008

Raisin Bran Muffins

I have two different raisin bran muffin recipes that I'm going to post. The calorie difference is considerable. One is really really moist, the other one is not bad at all. Depending on the calories you can afford you can choose to use the recipe that you wish. I say this because some people are going for 1,200 calories, while others can afford to go to 1,400 calories a day.

And don't worry if you have extra muffins. If you do, wrap each one in foil and store them all in a plastic bag in the freezer. Defrost at room temperature overnight or in the oven before breakfast.

These muffins that I have copied from Martha Stewart are very easy to prepare and they are not time consuming at all.


1/4 cup vegetable oil, plus more for tin
1 1/2 cups raisin bran cereal
3/4 cup milk
1/2 cup whole-wheat flour (spooned and leveled)
1/2 cup all-purpose flour (spooned and leveled)
2 teaspoons baking powder
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1 large egg, lightly beaten
1/4 cup packed dark-brown sugar

Preheat oven to 400. Lightly oil a 6-cup standard muffin tin, or use paper liners. In a medium bowl, combine cereal and milk; let stand until softened, about 5 minutes. In a small bowl, whisk together flours, baking powder, cinnamon, and salt.

Stir oil, egg, and sugar into cereal mixture. Fold in flour mixture. Divide batter among cups. Bake until a toothpick inserted in the center of a muffin comes out clean, 20 to 25 minutes. Cool in tin 5 minutes, then turn out onto a wire rack; let cool completely, or serve warm. Store up to 5 days at room temperature in a resealable plastic bag.

Makes 6 servings:
Per serving:
Calories: 250
Fat: 11 g
Carbs: 36.5 g
Protein: 5 g


Here is a low calorie Raisin Bran Muffin recipe which is considerably lower calorie. But it is dryer than the regular muffin although it does hit the spot:)

1/2 cup flour
1/4 cup Splenda
1 Tablespoon Sifted Baking Powder
Dash Salt
1/2 teaspoon ground cinnamon
1/4 cup of Parkay no calorie butter spray
1/4 cup 2% Milk
1 large egg, lightly beaten
1 Cup of Raisin Bran

Mix ingredients; bake in muffin cups in preheated 350 degree oven until done - about 20 minutes.

Makes 6 servings:
Per serving:
Calories: 90
Fat: 1.5 g
Carbs: 18 g
Protein: 3 g

Monday, July 14, 2008

Creamy Potato Soup

This potato soup recipe is a great low cal variation and if you serve it before a salad, you'd have a wonderfully filling complete meal. A soup before any meal is actually a great idea because it fills you up before you eat the main meal so it helps you with portion control.

And it really is low in calories because it doesn't use any flour, or any type of broth. If you want to have a tastier soup use low sodium chicken broth mixed with water. It makes a big difference to taste.

I like adding onions to this soup. Saute them for about 3 minutes before adding them to the soup.




1 1/2 cups water
5 medium potatoes, peeled and cut up
1 medium celery stalk, sliced (1/2 cup)
1/4 cup water
1 cup milk
3/4 teaspoon salt
1/8 teaspoon white pepper
2 green onions, thinly sliced

Heat 1 1/2 cups water to boiling in 3-quart saucepan. Add potatoes and celery. Cover and heat to boiling; reduce heat. Simmer about 20 minutes or until potatoes are tender.

Drain liquid into blender. Remove 3 cups cooked vegetables from saucepan; place in blender with liquid. Add 1/4 cup water. Cover and blend about 1 minute until smooth.

Stir pureed vegetables back into saucepan. Stir in remaining ingredients; heat over medium heat, stirring occasionally, until hot.

Makes 6 servings (about 3/4 cup each):
Per serving:

Calories: 95
Fat: 1 g
Carbohydrates: 20 g
Protein: 3 g
Fiber: 1 g

Saturday, July 12, 2008

Vegetable Fried Rice

There is so much you can do with rice, so I thought why not fried rice? It gives you carbs along with veggies and it is very tasty.

I don't use eggs, I use egg substitute which is much less in calories. 2 eggs are 180 calories, and I use 1 cup of egg substitute which is only 120 calories. As far as I'm concerned anything I can save it good:)

I like adding some garlic to this mixture too. Just a tad bit. Or use shallots instead of onions.

If you want to speed up the cooking time and make sure that the fresh veggies you are using are cooked, steam them. It doesn't take that long of a time.

I use Trader Joe's fried rice that gets cooked in the microwave in about 3 minutes. I like using it because I don't have to add any butter, oil etc. And it takes only 3 minutes, could you ask for more?:)



3 cups cooked brown rice
1 (10 oz.) package frozen mixed vegetables (or 2 cups fresh vegetables, chopped)
1 small onion, finely chopped
2 eggs, lightly beaten
2 teaspoons olive oil
3 teaspoons low sodium soy sauce

In a large pan, heat oil on medium-high heat. Add onion and rice. Stir and cook until onion is soft, about 5 minutes.

Reduce heat to medium and add vegetables and meat to rice mixture. Cook 2 minutes for frozen vegetables and 5-7 minutes for fresh vegetables.

Spread the mixture out to the sides of the pan, leaving space in the middle for the eggs.

Add the eggs, and scramble until cooked firm.

Mix the eggs with the rice and vegetables, then sprinkle with soy sauce.

Makes 8 servings
Per Serving:

Calories: 140
Fat: 3 g
Carbohydrates: 23.5 g
Protein: 4.6 g

Friday, July 11, 2008

Fruity Tuna Salad Pita Sandwiches

You would be using fresh tuna steak for this recipe. But if you don't have it around, you can substitute one can of solid white tuna in water (9 oz.).

You can also choose to serve it over a bed of greens instead of a sandwich. The ingredients of this recipe makes it very unique. And it's good both ways.



1 hard-cooked egg
1 teaspoon lemon juice
Dash of black pepper
1 (8-ounce) tuna steak
Cooking spray
1/4 cup diced celery
1/4 cup raisins
2 tablespoons minced green onions
3 tablespoons reduced-fat mayonnaise
1 teaspoon Dijon mustard
1 (8-ounce) can unsweetened pineapple tidbits, drained
2 (5-inch) whole-wheat pitas, cut in half
1 1/3 cups torn Bibb lettuce
8 (1/4-inch-thick) tomato slices

Slice egg in half lengthwise, and remove yolk; reserve egg yolk for another use. Dice egg white halves; set aside.

Prepare grill or broiler.

Sprinkle the lemon juice and pepper over tuna. Place the tuna on a grill or broiler rack coated with cooking spray; cook 4 minutes on each side until tuna is medium-rare or desired degree of doneness. Coarsely chop tuna.

Combine tuna, diced egg white, celery, and the next 5 ingredients (celery through pineapple) in a bowl. Line each pita half with 1/3 cup lettuce and 2 tomato slices. Divide the tuna mixture evenly among pita halves.

Yield: 4 servings (serving size: 1 pita half)
Per serving:

Calories: 225
Fat: 5.5g
Carbs: 27 g
Protein: 18 g

Thursday, July 10, 2008

Scalloped Potatoes with Shallots, Mushrooms, Roasted Garlic and Thyme

You are supposed to roast the garlic for this recipe, which already takes a long time to cook. So, I just skip it, but go ahead and prepare it by sauteing them. But keep in mind that the garlic becomes much more mellow when roasted, so you might need to use much less.

Preparing this dish doesn't take that long, but cooking it does so give yourself enough lead time with this recipe:) It makes no difference to me that it does take time because it is simply delicious. But be careful not to overdo the serving:)



4 whole garlic heads
2 teaspoons olive oil
2 1/3 cups minced shallots (about 15 medium)
3 cups chopped mushrooms (8 ounces)
2 tablespoons balsamic vinegar
2 1/2 cups 2% reduced-fat milk
2 tablespoons all-purpose flour
2 tablespoons chopped fresh or 2 teaspoons dried thyme
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 pounds Yukon Gold potatoes, thinly sliced
Cooking spray
1/2 cup (2 ounces) grated Pecorino Romano cheese

Preheat oven to 350°.

Remove white papery skins from garlic heads (do not peel or separate cloves). Wrap each head separately in foil. Bake at 350° for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp (you should have about 1/4 cup). Discard skins.

Preheat oven to 375°.

Heat oil in a large nonstick skillet over medium-high heat. Add shallots; sauté 3 minutes or until softened. Add mushrooms; sauté 5 minutes. Stir in vinegar; cook 1 minute or until liquid almost evaporates. Remove from heat.

Place milk, garlic pulp, flour, thyme, salt, and pepper in a food processor; process until smooth.

Arrange one-third of potatoes in a 13 x 9-inch baking dish coated with cooking spray. Spread half of the shallot mixture over potatoes. Repeat procedure with remaining potato slices and shallot mixture, ending with potato slices. Pour milk mixture evenly over potatoes.

Cover with foil; bake at 375° for 30 minutes. Remove foil; bake, uncovered, 30 minutes. Sprinkle with cheese; bake 15 minutes or until cheese is golden. Let stand 10 minutes before serving.

Yield: 8 servings (serving size: 1 cup)
Per serving:

Calories: 165
Fat: 5 g
Carbs: 22 g
Protein: 10 g
Fiber: 3.5 g

Wednesday, July 9, 2008


I've had this relatively low calorie meatloaf recipe for some time. It's easy to prepare and you can cut down the cooking time by making it into small meatloaves which is what I always do, because you end up with a more available crunchy outside which I love.

And these make great leftovers for sandwiches, but if you are cooking for only two and don't want too much leftovers, you don't have to cook the whole recipe. Divide and freeze the second batch. You can keep it for at least 3 months.

I don't use meatloaf pans, I rather cook it in a regular pan so that all the fat can run out rather than be cooked into the meatloaf.

I like using barbecue sauce rather than catsup in the meatloaf. If you prefer, substitute with about 1 tablespoon of barbecue sauce, don't use 1/4 cup.


1 lb lean ground beef (85%)
1 egg white
1/4 cup catsup
1/4 cup finely chopped onion
2 cloves garlic
2/4 cup shredded carrots
1/4 cup fine dry bread crumbs
1/4 cup skim milk
1 tablespoon mustard (I prefer Dijon)
1 teaspoon chili powder
1 teaspoon garlic powder
2 tablespoons of catsup to spread outside the meatloaf
Salt and Pepper to taste
Cooking Spray

Heat oil in heavy large skillet over medium-high heat. Add onions and sauté until just tender, about 6 minutes. Add garlic; sauté 1 minute. Transfer onion mixture to large bowl.

Combine the beef, breadcrumbs, onion mixture, 1 tablespoon barbecue sauce, and remaining ingredients except cooking spray in a large bowl. Do not overmix as it will make the loaf dense.

Shape meat mixture into a 9 x 5-inch loaf on a broiler pan coated with cooking spray. Bake at 350° for 1 hour or until a thermometer registers 160°. Spread the 2 tablespoons of catsup during the last 10 minutes of cooking.

Let stand 10 minutes. Transfer to platter and serve.

Makes 6 servings
Per serving:

Calories: 170
Fat: 7
Carbs: 10 g
Protein: 15 g
Fiber: 1 g

Tuesday, July 8, 2008

Zucchini Lasagna

The calories of this tasty lasagna is not bad at all. And it is very tasty. The only change that I made was to use skim ricotta cheese instead of cottage cheese simply because I like the taste better.

The recipe is from National Institutes of Health, so you know it is healthy:) Enjoy....


1/2 lb lasagna noodles, cooked in unsalted water
3/4 c part-skim mozzarella cheese, grated
1-1/2 c fat free or skim ricotta cheese
1/4 c Parmesan cheese, grated
1-1/2 c raw zucchini, sliced
2-1/2 c no salt added tomato sauce
2 tsp basil, dried
2 tsp oregano, dried
1/4 c onion, chopped
1 clove garlic
1/8 tsp black pepper

Preheat oven to 350 degrees F. Lightly spray 9- by 13-inch baking dish with vegetable oil spray.

In small bowl, combine 1/8 cup mozzarella and 1 tablespoon Parmesan cheese. Set aside.

In medium bowl, combine remaining mozzarella and Parmesan cheese with all of the cottage cheese. Mix well and set aside.

Combine tomato sauce with remaining ingredients. Spread thin layer of tomato sauce in bottom of baking dish. Add a third of noodles in single layer. Spread half of cottage cheese mixture on top. Add layer of zucchini.

Repeat layering. Add thin coating of sauce. Top with noodles, sauce, and reserved cheese mixture. Cover with aluminum foil.

Bake for 30-40 minutes. Cool for 10-15 minutes.

Makes 6 servings
Per Serving:
Calories: 260
Fat: 10 g
Carbohydrates: 40 g
Protein: 16 g

Wednesday, July 2, 2008

Orzo with Tomatoes, Feta, and Green Onions

Orzo is fun if you want to have pasta, but if you want the look and feel of rice. The recipe that I have on my other site which is called ORZO WITH TOMATOES, FETA, AND GREEN ONIONS is for 8 servings and as is per serving is about 450 calories. So I've make some changes to it to make it for diet friendly.

First the stuff that I skip completely:
1. Pine nuts which brings down the calories to 385 per serving. Crazy eh?
2. Honey, not because of calories because per serving the difference is only 3 calories, but because it doesn't suit my taste buds.

Then I bring down the calories by:
1 cup of feta cheese instead of 1,5 cups and the amounts per serving becomes 360 calories.
I use 2 cups of chicken broth and the rest just regular water and per serving calories become 320

And the dish is still very tasty.

So here is the amended recipe:


1/4 cup red wine vinegar
2 tablespoons fresh lemon juice
1 teaspoon honey
1/2 cup olive oil
2 cups chicken broth
1 pound orzo (or riso)
2 cups red and yellow teardrop or grape tomatoes, halved
1 cup crumbled feta cheese
1 cup chopped fresh basil
1 cup chopped green onions

Whisk vinegar, lemon juice, and honey in small bowl. Gradually whisk in oil. Season vinaigrette with salt and pepper. (Can be made 2 days ahead. Cover and chill.)

Bring broth to boil in large heavy saucepan. Stir in orzo, reduce heat to medium, cover partially, and boil until tender but still firm to bite, stirring occasionally. Drain. Transfer to large wide bowl, tossing frequently until cool.

Mix tomatoes, feta, basil, and green onions into orzo. Add vinaigrette; toss to coat. Season with salt and pepper. (Can be made 2 hours ahead. Let stand at room temperature.) Serve at room temperature.

Makes 8 servings.

And here are the tips:
To the sauce, add some garlic. You can also add about 1/4 cup of freshly grated Parmesan cheese which will bring the calorie count per serving to 335 calories.

Also use a little bit more lemon as the orzo really absorbs it. But don't add it to the dressing while you are preparing it. Adding it to the dressing doesn't make it sharp enough for the orzo. After you prepare the orzo see if you would like to add more lemon , and if you do add it directly to orzo.

Tuesday, July 1, 2008

Florentine Frittata

This recipe from Cooking Light is like my guide recipe. I change the ingredients according to what I have in hand.

I don't use butter, and use butter substitute spray instead which works out just fine.

Serve it with a nice mesclun salad and you have a complete meal which is really satisfying. Enjoy:)



2 tablespoons water
1/2 teaspoon dried basil
1/2 teaspoon freshly ground black pepper

1/4 teaspoon salt
1/4 teaspoon dried oregano
1 (16-ounce) carton egg substitute
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
2 teaspoons butter
2 cups thinly sliced Vidalia or other sweet onion
2 cups frozen shredded hash brown potatoes

1 (7-ounce) bottle roasted red bell peppers, drained and sliced

3/4 cup (3 ounces) crumbled feta cheese


Combine the first 7 ingredients in a medium bowl; set aside.

Melt butter in a 10-inch cast-iron or nonstick skillet over medium heat. Add onion; sauté 5 minutes. Add potatoes; cook 9 minutes or until lightly browned, stirring occasionally.

Pour egg mixture over onion mixture. Arrange bell pepper slices on top of frittata. Cook 7 minutes or until set. Sprinkle with cheese.

Wrap handle of pan with foil.
Preheat broiler. Broil 5 minutes or until cheese is lightly browned. Cut into 4 wedges.

Makes 4 servings (serving size: 1 wedge)
Per serving:
Calories: 265
Fat: 8 g

Carbs: 32 g
Protein: 20 g

Fiber: 6 g

Monday, June 30, 2008

Bulgur Stuffed Tomato

You can think of this as an appetizer or just something different to prepare and enjoy while dieting.

To hollow out the tomatoes, use a serrated grapefruit knife and a teaspoon, scoop out the inside of the tomatoes and leave the shells intact. Place the tomatoes cut side down, on a double thickness of kitchen paper to drain. Or you can always use your hands, but be careful not to squeeze them tightly.

Keeping them in the fridge overnight helps it blend together and not come apart when served, but you don't have to wait if you want to eat them as soon as you prepare them.

I actually skip the mint, I just don't like the taste of it. And skip apples too, which give a nice crunch, but for me it just doesn't work. If you want, you can substitute equal amount of mushrooms with apples. The calorie count doesn't change that much, maybe about 5 calories more than if you would use apples.



1 cup fine-grain bulgur
1 tablespoon olive oil

1/2 cup chopped onions
1/2 cup chopped red delicious apple (tossed in a little lemon juice to prevent browning)
4 beautiful ripe tomatoes, hollowed and 2 tablespoons finely-chopped tomato pulp reserved
1/2 cup chopped parsley
1/3 cup chopped walnuts
1/4 cup chopped mint
2 tablespoons lemon juice
1 teaspoon lemon zest
1 1/2 teaspoons cumin
1 1/2 teaspoons coriander
Salt and pepper

Rinse the bulgur wheat in a sieve and place in a bowl, covered with cool water. Let stand for 30 minutes, drain excess liquid.

Meanwhile, heat the olive oil in a small saute pan, add the onions and apple and cook for 2 minutes.

Hollow out the tomatoes to make room for the salad: reserving 2 tablespoons of the pulp.

In a large mixing bowl, combine the bulgur wheat, onions, apples, chopped tomato innards, and all the remaining ingredients (except greens); blend well. Adjust the seasonings.

Refrigerate overnight and check seasonings before you fill the tomatoes. Serve on greens.

Makes 4 servings

Per serving:
Calories: 265
Fat: 11 g
Carbs: 40 g

Protein: 8 g

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