300 Calorie Dinner Ideas?

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Sausage, Escarole, and White Bean Ragout

The flavorful sausage and bold escarole are filling additions to this French-accented stew. Substitute mustard greens to mimic the bitter flavor of escarole, or use spinach for milder flavor. Serve with a crusty baguette or rolls.

Yield: 4 servings (serving size: 1 1/4 cups soup and 1 1/2 teaspoons cheese)

Ingredients
12 ounces sweet turkey Italian sausage
Cooking spray
1 cup prechopped onion
1 cup cubed peeled red potatoes (about 6 ounces)
1/3 cup chardonnay or other dry white wine
1 tablespoon bottled minced garlic
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
1 (14-ounce) can fat-free, less-sodium chicken broth
4 cups sliced escarole (about 4 ounces)
1 teaspoon chopped fresh rosemary
2 tablespoons grated fresh Parmesan cheese
Preparation
Remove casings from sausage.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add Italian sausage and onion to pan, and cook for 4 minutes or until sausage browns, stirring to crumble. Drain sausage mixture well; return to pan. Stir in potatoes, wine, garlic, beans, and chicken broth; bring to a simmer. Cover and cook 7 minutes. Stir in escarole and rosemary, and cook for 4 minutes or until the escarole wilts, stirring occasionally. Ladle 1 1/4 cups soup into each of 4 shallow bowls, and sprinkle each serving evenly with 1 1/2 teaspoons cheese.

Wine note: The creaminess of the white beans, bitter herbalness of the escarole, and rich meatiness of the sausage are in perfect counterpoint in this dish. In my experiments, when bitter and fat flavors are involved, one of the best wines is often the Italian red Chianti--even in a dish like this that calls for white wine. I love the Banfi Chianti Classico Riserva. The 2002 is $18. -Karen MacNeil

Nutritional Information
Calories:
254 (33% from fat)
Fat:
9.2g (sat 2.9g,mono 3.2g,poly 2.7g)
Protein:
21g
Carbohydrate:
21.2g
Fiber:
4.9g
Cholesterol:
74mg
Iron:
2.6mg
Sodium:
929mg
Calcium:
86mg

Shepherds Pie

With ground sirloin or ground Turkey, creamy mashed potatoes, and a sprinkle of cheddar cheese, your family will never know this comforting dish is low in calories.

Yield: 4 servings (serving size: 1 cup)

Ingredients
2 cups prepared mashed potatoes (such as Simply Potatoes)
3/4 pound ground sirloin(Can use ground turkey also)
3/4 cup picante sauce
1/3 cup water
1 tablespoon ground cumin
2 teaspoons sugar
1/8 teaspoon salt
1 (15-ounce) can kidney beans, drained and rinsed
1/2 cup (2 ounces) preshredded reduced-fat extrasharp cheddar cheese
Preparation
Prepare mashed potatoes according to package directions; keep warm.

Cook beef in a large nonstick skillet over medium-high heat until browned, stirring to crumble. Stir in picante sauce, water, cumin, sugar, salt, and beans; bring to a boil. Reduce heat; simmer until mixture thickens (about 5 minutes).

Remove from heat. Spoon mashed potatoes over meat mixture, and sprinkle with cheese. Cover and let stand 2 minutes or until cheese melts.

Kitchen Notes
Prepared mashed potatoes are found in the refrigerated section of larger grocers. They only need a few minutes in the microwave to reheat.

Nutritional Information
Calories:
279 (19% from fat)
Fat:
6g (sat 2.2g,mono 2.2g,poly 0.5g)
Protein:
25.7g
Carbohydrate:
30.5g
Fiber:
8g
Cholesterol:
48mg
Iron:
2.2mg
Sodium:
699mg
Calcium:
88mg

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