3 course Easter Dinner for 419 calories

Well its going to be Easter soon and have been planning my menu. So if you cook and dont do the brunch thing, here is a menu for you.

Three course meal with special desert the kids will love and 419 calories total!



Curried Cauliflower Soup with Parsley Cream
This recipe serves: 6

1/2 tablespoon olive oil
1/2 cup finely chopped celery
1 large onion, chopped
1/2 teaspoon curry powder
salt to taste
freshly ground black or white pepper
1 small Russet potato
1 bay leaf
about 1 quart low-sodium chicken broth or vegetable broth
5 cups cauliflower florets
1/4 cup chopped, fresh parsley
3 tablespoons non-fat sour cream



1. Heat the olive oil in a saucepan over low-medium heat. Add the celery, onion and curry powder, season lightly with salt and pepper, and cook for 10 minutes.
2. Peel and slice the potato and add it to the pot. Add the bay leaf and broth and bring to a boil quickly over high heat.

3. Lower the heat and simmer until the vegetables are completely tender, about 15 minutes.

4. Add the cauliflower and simmer until just tender, about 5 to 7 minutes.

5. Blend the parsley and sour cream together and set aside.

6. Remove the bay leaf and puree the soup in a blender. Strain and adjust the salt and pepper.

7. Serve the soup in bowls with a dollop of parsley cream.


Serving Size: about 1 1/2 cups


Number of Servings: 6
Per Serving
Calories 89 Carbohydrate 13 g
Fat 2 g Fiber 3 g
Protein 5 g Saturated Fat 0 g
Sodium 114 mg


Grilled Rosemary Pork Tenderloin
This recipe serves: 6


1/4 cup olive oil
1 tablespoon balsamic vinegar
2 cloves garlic, crushed
1 rosemary sprig, chopped or 1/2 teaspoon dried
salt,to taste
freshly ground black pepper
3 pork tenderloins



1. Mix the oil, vinegar, garlic, rosemary, salt and pepper, and brush on the pork tenderloin. Refrigerate for at least 30 minutes or overnight.
2. Preheat the grill.

3. Sear the pork on all sides, then cook over a medium heat for 8 to 12 minutes until the pork is cooked through. Let the tenderloin rest on a carving plate for 1 or 2 minutes.

4. Slice the tenderloin thinly.


Serving Size: about 1/4 pound cooked pork tenderloin


Number of Servings: 6
Per Serving
Calories 94 Carbohydrate 5 g
Fat 2 g Fiber 0 g
Protein 13 g Saturated Fat 1 g
Sodium 70 mg

Herbed Mashed Potatoes
This recipe serves: 4


3 large potatoes (Idaho or russet)
about 2/3 cup Basic Chicken Stock (see recipe), or low-sodium canned
salt to taste
freshly ground black pepper
1/4 cup freshly chopped herbs (thyme, chives, sage or parsley)
2 tablespoons low-fat sour cream



1. Peel the potatoes and cut them in half. Place them in a pot and cover with cold water. Bring to a boil over high heat and simmer until the potatoes are tender when pricked with a fork, about 30 minutes depending on the size of the potatoes. Drain.
2. Bring the stock to a boil, and turn down to a simmer.

3. Mash the potatoes with a potato masher or fork, or use a food mill. Slowly add the stock until the desired consistency is reached.

4. Adjust the salt and pepper to taste. Fold in the sour cream and herbs.


Serving Size: about 1/2 cup


Number of Servings: 4
Per Serving
Calories 81 Carbohydrate 19 g
Fat 0 g Fiber 2 g
Protein 4 g Saturated Fat 0 g
Sodium 75 mg

Roasted Haricots Verts with Shallots
This recipe serves: 6


2 pounds haricots verts (French string beans), ends trimmed
1 tablespoon olive oil
kosher salt to taste
1 tablespoon finely chopped shallots



1. Preheat the oven to 450°F.
2. Spread the haricots verts out on a baking sheet. Brush them with olive oil and sprinkle with salt and shallots.

3. Roast the haricots verts on the top rack of the oven until they begin to get tender on the outside, about 5 minutes.


Serving Size: about 1/3 pound


Number of Servings: 6
Per Serving
Calories 68 Carbohydrate 11 g
Fat 2 g Fiber 5 g
Protein 3 g Saturated Fat 0 g
Sodium 88 mg

Raspberry Popsicle Parfaits
This recipe serves: 8


1 1/2 cups raspberry low-fat frozen yogurt, slightly softened
1/2 cup raspberries
1 cup vanilla low-fat frozen yogurt



1. Mix the raspberry frozen yogurt and raspberries together in a glass measuring cup. Divide the mixture among the popsicle molds, filling to about 2/3 full. (Freeze for 20 minutes.)
2. Soften the vanilla frozen yogurt and fill the remaining 1/3 of the popsicle molds with it.

3. Snap the lids on the molds into place and insert a wooden popsicle stick through the opening in each lid.

4. Freeze overnight. (These can be made in advance and stored in the freezer.)

5. To unmold, unsnap the lid and gently squeeze the bottom and sides of the mold with one hand, while pulling the stick with the other. If the pops don't come out easily, run the molds under warm water for 5 seconds and then remove the pops.

Serving Size: 1, 3-ounce popsicle


Number of Servings: 8
Per Serving
Calories 87 Carbohydrate 17 g
Fat 1 g Fiber 1 g
Protein 4 g Saturated Fat 1 g
Sodium 39 mg