Wednesday, October 24, 2012

low cal AND quick!

Who doesn't love a great recipe that's 300 calories, quick and delicious?
Sounds like a great solution on those nights where you don't feel like standing in the kitchen for hours, but still want to prepare a healthy meal for your family!
Here are just a few...

Bean Veggie Burgers -

  • 6 (8-inch) flour tortillas
  • 4 Morningstar Farms® Spicy Black Bean Veggie Burgers
  • 1 can(s) (15 ounces) pinto beans, rinsed and drained
  • cup(s) sliced green onions
  • 1 1/3 cup(s) salsa, divided
  • teaspoon(s) chipotle chili powder or chili powder
  • 1 cup(s) (4 ounces) shredded reduced-fat Cheddar cheese
  • 3 cup(s) sliced lettuce
  • 1/3 cup(s) fat-free sour cream
  • Sliced green onions (optional)
  1. Use back of spoon to slightly mash beans. Stir in 1/2 cup onions, 1/3 cup of the salsa, and chili powder. Spread bean mixture on each tortilla just below center. Sprinkle veggieburger pieces and cheese on top of bean mixture. Fold bottom edges of tortillas over filling. Fold in sides. Roll up. Secure with toothpicks, if necessary.
  2. On baking sheet coated with nonstick cooking spray or lined with parchment paper, place tortilla packages, seam side up. Bake at 350 degrees about 15 minutes or until heated through and beginning to brown.
  3. Arrange lettuce on six serving plates. Top with tortilla packages, removing toothpicks, if used. Spoon remaining 1 cup salsa and sour cream on top. Sprinkle with additional onion if desired.

Feta-topped Chicken
  4        boneless skinless chicken breast halves (1 1/4 lb)
tablespoons balsamic vinaigrette dressing
teaspoon Italian seasoning
teaspoon seasoned pepper
large roma (plum) tomato, cut into 8 slices
cup crumbled feta cheese (1 oz)
Set oven control to broil. Brush both sides of chicken breasts with dressing. Sprinkle both sides with Italian seasoning and seasoned pepper. Place on rack in broiler pan.
Broil with tops 4 inches from heat about 10 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (170°F). Top with tomato and cheese. Broil 2 to 3 minutes longer or until cheese is lightly browned.

Chicken and Broccoli Casserole

  • quarts water $
  • (12-ounce) package broccoli florets
  • (6-ounce) skinless, boneless chicken breast halves$
  • (12-ounce) can evaporated fat-free milk $
  • 1/4 cup all-purpose flour (about 1 ounce)
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • Dash of nutmeg
  • 1 cup fat-free mayonnaise
  • 1/2 cup fat-free sour cream
  • 1/4 cup dry sherry
  • 1 teaspoon Worcestershire sauce
  • (10.75-ounce) can condensed 30% reduced-sodium 98% fat-free cream of mushroom soup, undiluted
  • 1 cup (4 ounces) grated fresh Parmesan cheese, divided
  • Cooking spray


  1. Preheat oven to 400°.
  2. Bring water to a boil in a large Dutch oven over medium-high heat. Add broccoli, and cook 5 minutes or until crisp-tender. Transfer broccoli to a large bowl with a slotted spoon. Add chicken to boiling water; reduce heat, and simmer 15 minutes or until done. Transfer chicken to a cutting board; cool slightly. Cut chicken into bite-sized pieces, and add chicken to bowl with broccoli.
  3. Combine evaporated milk, flour, salt, pepper, and nutmeg in a saucepan, stirring with a whisk until smooth. Bring to a boil over medium-high heat; cook 1 minute, stirring constantly. Remove from heat. Add mayonnaise, next 4 ingredients (through soup), and 1/2 cup cheese, stirring until well combined. Add mayonnaise mixture to broccoli mixture; stir gently until combined.
  4. Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with remaining 1/2 cup cheese. Bake at 400° for 50 minutes or until mixture bubbles at the edges and cheese begins to brown. Remove from oven; let cool on a wire rack 5 minutes.

Today's Workout:  
My boys rode their bikes and I had our newest family member, Molly!  She's a 9 month old lab 
and her birthday is the same day as mine!  Awe!  
My cousin and her husband are moving to Japan-today, he is in the Navy.  So this left a pretty pup looking for a new home and we jumped on it since our 10 year old lab decided to stay living with my Mom due to her dog missing her companion(our dog) a little too much :(  


Elle said...

Ah, a new member of the family - how sweet. Molly. You are so lucky!

Thanks for the great looking recipes, today.

Sweat Is My Sanity said...

I'm sure you'll PR, good luck!!

grace matthew said...

I'm just starting to work out and this recipe is all I need. I appreciated it a lot. Thanks for helping.

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Samantha said...

All of these recipes look so good! Especially that chicken and feta! I love feta?! Thanks for the recipes girlfriend!

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