The best low cal recipes

NoWeighJose74 · May 2011

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koizumi6 · May 2011

Creamy Chicken-and-Rice Casserole

YIELD: 6 servings (serving size: 1 1/3 cups)

Ingredients
1 (6.9-ounce) package one-third-less-salt chicken-flavored rice-and-vermicelli mix with chicken broth and herbs
1 tablespoon margarine
2 1/4 cups hot water
Vegetable cooking spray
1 1/2 pounds skinned, boned chicken breasts, cut into bite-sized pieces
1 cup presliced fresh mushrooms
1/2 teaspoon garlic powder
3/4 cup nonfat sour cream
1/4 teaspoon pepper
1 (10 3/4-ounce) can reduced-fat, reduced-sodium condensed cream of mushroom soup, undiluted
1/4 cup crushed multigrain crackers (about 6 crackers)
1 tablespoon margarine, melted
1/2 teaspoon poppy seeds

Cook rice mix in a large nonstick skillet according to package directions, using 1 tablespoon margarine and 2 1/4 cups hot water. Remove mixture from skillet; set aside. Wipe skillet with a paper towel.
Coat the skillet with cooking spray, and place over high heat until hot. Add chicken, mushrooms, and garlic powder; sauté 6 minutes or until chicken loses its pink color. Combine rice mixture, chicken mixture, sour cream, pepper, and soup in a bowl; stir well. Spoon mixture into a 2-quart casserole coated with cooking spray. Combine cracker crumbs, margarine, and poppy seeds; stir well, and sprinkle over chicken mixture. Bake at 350° for 35 minutes or until thoroughly heated.
Make-Ahead Tips: You can assemble the casserole ahead of time, omitting the cracker-crumb mixture; cover and chill in the refrigerator or freeze (thaw frozen casserole overnight in refrigerator). Let stand at room temperature 30 minutes; top with cracker-crumb mixture, and bake as directed.

Amount per serving
Calories: 334
Fat: 6.8g
Protein: 32.2g
Carbohydrate: 30g
Sodium: 687mg

koizumi6 · May 2011

Creamy Cajun Chicken Pasta

INGREDIENTS
8 ounces whole-wheat fusilli or rotini
1 tablespoon canola oil
2 slices bacon, chopped
1 large sweet onion, halved and thinly sliced
1 pound boneless, skinless chicken breast, trimmed and cut into 1-inch pieces
1 medium green bell pepper, sliced
3 cloves garlic, minced
4 teaspoons Cajun seasoning (see Tip)
1/2 teaspoon freshly ground pepper
1 tablespoon all-purpose flour
1 28-ounce can crushed tomatoes
1/3 cup reduced-fat sour cream
1/2 cup sliced scallions for garnish

PREPARATION
Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.
Meanwhile, heat oil in a Dutch oven over medium heat. Add bacon and onion and cook, stirring occasionally, until beginning to brown, about 2 minutes. Add chicken, bell pepper, garlic, Cajun seasoning and pepper. Cook stirring, until the onion and bell pepper are beginning to soften, about 4 minutes.
Add flour and stir to coat. Add tomatoes and their juice; bring to a simmer. Cook, stirring often, until the sauce is bubbling and thickened and the chicken is cooked through, about 2 minutes. Remove from the heat. Stir in sour cream.
Stir the pasta into the sauce. Serve sprinkled with scallions, if desired.

TIPS & NOTES
Tip: We used a Cajun spice blend that contains salt. If you have a blend without salt (check the ingredients label), season the sauce with salt to taste.

NUTRITION
Per serving: 329 calories; 8 g fat ( 2 g sat , 3 g mono ); 50 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 25 g protein; 6 g fiber; 656 mg sodium; 691 mg potassium.

koizumi6 · May 2011

Last post for Cajun Pasta- serving size is for 6... 1 1/2 cups each

koizumi6 · May 2011

De-Lightful Tuna Casserole Recipe

Ingredients
1 package (7 ounces) elbow macaroni
1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of mushroom soup, undiluted
1 cup sliced fresh mushrooms
1 cup (4 ounces) shredded reduced-fat cheddar cheese
1 cup fat-free milk
1 can (6 ounces) light water-packed tuna, drained and flaked
2 tablespoons diced pimientos
3 teaspoons dried minced onion
1 teaspoon ground mustard
1/4 teaspoon salt
1/3 cup crushed cornflakes

Directions
Cook macaroni according to package directions. Meanwhile, in a large bowl, combine the soup, mushrooms, cheese, milk, tuna, pimientos, onion, mustard and salt. Drain macaroni; add to tuna mixture and mix well.
Transfer to a 2-qt. baking dish coated with cooking spray. Sprinkle with cornflakes. Bake, uncovered, at 350° for 25-30 minutes or until bubbly. Yield: 5 servings.

Nutrition Facts: 1-1/4 cups equals 329 calories, 8 g fat (4 g saturated fat), 32 mg cholesterol, 684 mg sodium, 43 g carbohydrate, 2 g fiber, 23 g protein. Diabetic Exchanges: 3 starch, 2 lean meat

koizumi6 · May 2011

Potato-Crusted Chicken Casserole

6 Servings Prep: 30 min. Bake: 40 min.

Ingredients
1 large potato, thinly sliced
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon pepper

FILLING:
1-1/2 pounds chicken tenderloins, cut into 1/2-inch cubes
2 teaspoons olive oil
1 medium onion, chopped
1 tablespoon butter
2 tablespoons all-purpose flour
1-1/2 cups fat-free milk
1/4 cup shredded part-skim mozzarella cheese
1/4 cup grated Parmesan cheese
2 tablespoons shredded reduced-fat cheddar cheese
2 cups frozen peas and carrots
1/2 teaspoon salt
1/2 teaspoon dried thyme
1/4 teaspoon dried basil
Dash rubbed sage

CRUMB TOPPING:
1 cup soft bread crumbs
1 tablespoon butter, melted
1/2 teaspoon garlic powder

Directions
In a large bowl, toss potato slices with oil, salt and pepper. Arrange slices onto the bottom and sides of an 11-in. x 7-in. baking dish coated with cooking spray. Bake at 400° for 20-25 minutes or until potato is tender. Reduce heat to 350°.
Meanwhile, for filling, in a large skillet over medium heat, cook chicken in oil until no longer pink. Remove from skillet. In the same skillet, saute onion in butter. Stir in flour until blended; gradually add milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Reduce heat; stir in cheeses until melted. Stir in vegetables, seasonings and chicken. Spoon into potato crust.
Combine topping ingredients; sprinkle over chicken mixture. Bake, uncovered, for 40-45 minutes or until bubbly and topping is golden brown. Yield: 6 servings.

Nutrition Facts: 1 serving equals 340 calories, 11 g fat (4 g saturated fat), 85 mg cholesterol, 674 mg sodium, 28 g carbohydrate, 3 g fiber, 35 g protein. Diabetic Exchanges: 4 very lean meat, 2 starch, 1 fat.

koizumi6 · May 2011

Best-Ever Beans and Sausage Recipe

12-16 Servings Prep: 15 min. Bake: 1 hour 20 min.

Ingredients
1-1/2 pounds bulk spicy pork sausage
1 medium green pepper, chopped
1 medium onion, chopped
1 can (31 ounces) pork and beans
1 can (16 ounces) kidney beans, rinsed and drained
1 can (15-1/2 ounces) great northern beans, rinsed and drained
1 can (15-1/2 ounces) black-eyed peas, rinsed and drained
1 can (15 ounces) pinto beans, rinsed and drained
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
1-1/2 cups ketchup
3/4 cup packed brown sugar
2 teaspoons ground mustard

Directions
In a large skillet, cook sausage over medium heat until no longer pink; drain. Add green pepper and onion; saute until tender. Drain. Add remaining ingredients.
Pour into a greased 13-in. x 9-in. baking dish. Cover and bake at 325° for 1 hour. Uncover. bake 20-30 minutes longer or until bubbly. Yield: 12-16 servings.

Nutrition Facts: 1 serving (1 cup) equals 316 calories, 9 g fat (3 g saturated fat), 15 mg cholesterol, 857 mg sodium, 48 g carbohydrate, 9 g fiber, 13 g protein.

koizumi6 · May 2011

Chicken 'n' Hash Brown Bake Recipe

8-10 Servings Prep: 10 min. Bake: 50 min.
Ingredients
1 package (32 ounces) frozen cubed hash brown potatoes, thawed
1 teaspoon salt
1/4 teaspoon pepper
4 cups diced cooked chicken
1 can (4 ounces) mushroom stems and pieces, drained
1 cup (8 ounces) sour cream
2 cups chicken broth or stock
1 can (10-3/4 ounces) condensed cream of chicken soup, undiluted
2 teaspoons chicken bouillon granules
2 tablespoons finely chopped onion
2 tablespoons finely chopped sweet red pepper
1 garlic clove, minced
Paprika
1/4 cup sliced almonds

Directions
Spread potatoes in an ungreased 13-in. x 9-in. baking dish. Sprinkle with salt and pepper. Sprinkle chicken and mushrooms over the top. Combine the sour cream, broth, soup, bouillon, onion, red pepper and garlic; pour over mushrooms.
Sprinkle with paprika and almonds. Bake, uncovered, at 350° for 50-60 minutes or until heated through. Yield: 8-10 servings.

Nutrition Facts: 1 serving (1 cup) equals 274 calories, 11 g fat (4 g saturated fat), 68 mg cholesterol, 955 mg sodium, 22 g carbohydrate, 3 g fiber, 21 g protein.

koizumi6 · May 2011

Hearty Pizza Casserole Recipe

4 Servings Prep: 20 min. Bake: 20 min.

Ingredients
1 cup uncooked elbow macaroni
1/2 pound lean ground beef (90% lean)
6 small fresh mushrooms, halved
1/3 cup chopped onion
1 can (8 ounces) tomato sauce
1 package (3-1/2 ounces) sliced pepperoni
2 tablespoons sliced ripe olives
1 teaspoon sugar
3/4 teaspoon Italian seasoning
1/4 teaspoon pepper
1/4 cup shredded cheddar cheese
1/4 cup shredded part-skim mozzarella cheese

Directions
Cook macaroni according to package directions. Meanwhile, in a large skillet, cook the beef, mushrooms and onion over medium heat until meat is no longer pink; drain. Stir in the tomato sauce, pepperoni, olives, sugar, Italian seasoning and pepper.
Drain macaroni; add to meat mixture. Transfer to a 1-1/2-qt. baking dish coated with cooking spray. Sprinkle with cheeses.
Bake uncovered at 350° for 20-25 minutes or until heated through. Yield: 4 servings.

Nutrition Facts: 1 serving (prepared with reduced-fat cheese) equals 340 calories, 19 g fat (8 g saturated fat), 58 mg cholesterol, 871 mg sodium, 20 g carbohydrate, 2 g fiber, 23 g protein.

koizumi6 · May 2011

Mother's Ham Casserole Recipe

4-6 Servings Prep: 35 min. Bake: 25 min.

Ingredients
2 cups cubed peeled potatoes
1 large carrot, sliced
2 celery ribs, chopped
3 cups water
2 cups cubed fully cooked ham
2 tablespoons chopped green pepper
2 teaspoons finely chopped onion
7 tablespoons butter, divided
3 tablespoons all-purpose flour
1-1/2 cups milk
3/4 teaspoon salt
1/8 teaspoon pepper
1 cup (4 ounces) shredded cheddar cheese
1/2 cup soft bread crumbs

Directions
In a saucepan, bring the potatoes, carrot, celery and water to a boil. Reduce heat; cover and cook about 15 minutes or until tender. Drain.
In a large skillet, saute the ham, green pepper and onion in 3 tablespoons butter until tender. Add to the potato mixture. Transfer to a greased 1-1/2-qt. baking dish.
In a large saucepan, melt the remaining butter; stir in flour until smooth. Gradually add the milk, salt and pepper. Bring to a boil; cook and stir for 2 minutes or until thickened. Reduce heat; add cheese and stir until melted.
Pour over the ham mixture. Sprinkle with bread crumbs. Bake, uncovered, at 375° for 25-30 minutes or until heated through. Yield: 4-6 servings.

Nutritional Analysis: 1 cup equals 374 calories, 25 g fat (15 g saturated fat), 89 mg cholesterol, 1,208 mg sodium, 22 g carbohydrate, 2 g fiber, 17 g protein.

koizumi6 · May 2011

Phyllo Chicken casserole

12 Servings Prep: 15 min. Bake: 35 min.

Ingredients
1/2 cup butter, melted, divided
12 sheets phyllo dough (14 inches x 9 inches)
3 cups diced cooked chicken
1/2 pound sliced bacon, cooked and crumbled
3 cups frozen chopped broccoli, thawed and drained
2 cups (8 ounces) shredded cheddar or Swiss cheese
6 eggs
1 cup half-and-half cream or evaporated milk
1/2 cup milk
1 teaspoon salt
1/2 teaspoon pepper

Directions
Brush sides and bottom of a 13-in. x 9-in. baking dish with some of the melted butter. Place one sheet of phyllo in bottom of dish; lightly brush with butter; repeat with five more sheets of phyllo. Keep remaining phyllo covered with plastic wrap and a damp towel to prevent it from drying out.
In a large bowl, combine the chicken, bacon, broccoli and cheese; spread evenly over phyllo in baking dish. In a small bowl, whisk the eggs, cream, milk, salt and pepper; pour over chicken mixture. Cover filling with one sheet of phyllo; brush with butter; Repeat with remaining phyllo dough. Brush top with remaining butter.
Bake, uncovered, at 375° for 35-40 minutes or until a thermometer reaches 160°. Let stand for 5-10 minutes before cutting. Yield: 12 servings.

Nutritional Analysis: 1 serving equals 373 calories, 24 g fat (13 g saturated fat), 195 mg cholesterol, 659 mg sodium, 16 g carbohydrate, 1 g fiber, 23 g protein.

koizumi6 · May 2011

Sweet Potato Sausage Skillet

8 Servings Prep: 20 min. Cook: 15 min.

Ingredients
3 cups uncooked whole wheat spiral pasta
2 medium sweet potatoes, peeled and cut into 1/2-inch cubes
1 tablespoon water
8 ounces smoked turkey sausage, cut into 1/4-inch slices
1 medium green pepper, chopped
1 small onion, chopped
1 tablespoon olive oil
1 garlic clove, minced
1 can (14-1/2 ounces) diced tomatoes, undrained
1 cup half-and-half cream
1/4 teaspoon salt
1/4 teaspoon pepper
3/4 cup shredded cheddar cheese

Directions
Cook pasta according to package directions. Meanwhile, place potatoes and water in a microwave-safe bowl. Cover and microwave on high for 4-5 minutes or until potatoes are almost tender.
In a large nonstick skillet, cook the sausage, green pepper and onion in oil over medium heat for 5 minutes or until vegetables are tender. Add garlic; cook 1 minute longer.
Stir in the tomatoes, cream, salt, pepper and potatoes; heat through. Drain pasta; stir into skillet. Sprinkle with cheese. Cover and let stand for 5 minutes or until cheese is melted. Yield: 8 servings.

Nutrition Facts: 1-1/4 cups equals 253 calories, 10 g fat (5 g saturated fat), 44 mg cholesterol, 500 mg sodium, 28 g carbohydrate, 4 g fiber, 12 g protein. Diabetic Exchanges: 1-1/2 starch, 1 medium-fat meat, 1 vegetable, 1 fat.