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Low Calorie Quesadillas

Servings: 8 (4 triangular portions)

You’ll need:

8 burrito size flour tortillas, low fat and at least 5 grams of fiber per serving
2 cups reduced fat Mexican cheese blend, shredded
1 cup cooked low-sodium seasoned black beans, drained
1 cup leftover shredded pork or thin slices of steak* (trimmed of any visible fat)
1/2 cup sliced and steamed zucchini, drained in colander
1/4 cup cooked diced yellow onions
2 cups low-sodium salsa
1/4 cup diced green chilies
Non-stick low calorie cooking spray
Fat free sour cream (optional)

Directions:
Heat large non-stick pan to medium.

Spray pan with non-stick cooking spray.

Place one tortilla in the pan.

Layer 1/8 cup of shredded Mexican cheese blend on half of tortilla.

Layer 1/8 cup black beans, 1 Tbsp. onions and 2 Tbsp. cooked zucchini and sprinkle on 1 Tbsp. diced green chilies.

Layer on another 1/8 cup shredded cheese over top of other half of tortilla.

Fold over the quesadilla.

Cook both sides until they’re a delectable golden brown.

Repeat steps two through eight, until all quesadillas are made, so keep warm in foil or oven.

Plate each quesadilla and cut into 4 triangular sections. Serve each 4 triangular portions with 1/4 cup side ramekin or small dish of your favorite salsa.

If you’d like, top each serving with a dollop of (optional) fat-free sour cream.

Enjoy!

Karen’s Note:  You might want to make sure the beans, onions and zucchini are heated in the microwave and drained of juices, before adding them to the quesadilla. This will definitely help the cheese melt faster. *You can also use turkey bacon or turkey sausage pieces in place of the meat for these great tasting quesadillas!

Italian Turkey and Vegetable Skillet

A quick, easy and low calorie dinner!

Servings: 6 – 8

Olive oil non-stick cooking spray
24 oz. lean ground turkey
1 med. onion, peeled and diced
1 Tbsp. minced garlic
1-1/2 tsp. table salt
1-1/2 tsp. ground black pepper
1 med. zucchini, quartered and sliced
1 med. squash, quartered and sliced
1 14 -15 oz. can diced tomatoes
2 tsp. dried basil
2 tsp. garlic powder
2 tsp. dried, ground oregano
3 heaping Tbsp. or 3 oz. tomato paste
1/2 cup Italian red wine*
1/2 cup tap water
1 pkg. whole wheat pasta (linguine or spaghetti) cooked according to package directions and kept warm.

Spray olive oil non-stick cooking spray in a very large skillet.

Add ground turkey, 1/2 tsp. salt and 1/2 tsp. black pepper, diced onions and minced garlic. Stir continually, over medium heat, until turkey is browned and cooked thoroughly, for about 10 -12 minutes. Drain meat mixture in colander and set aside.

Spray olive oil non-stick cooking spray again in used skillet. Add zucchini, squash, 1 tsp. each of dried basil, garlic powder and oregano and cook, while stirring, for 5 minutes.

Next, stir in the entire contents of the canned diced tomatoes, 3 oz. tomato paste, 1/2 cup each of red wine and tap water, the remainder of dried seasonings and 1 tsp. each of salt and pepper. Simmer over medium/low heat for 10 minutes.

Serve while hot over cooked whole wheat pasta.

Karen’s Note:  *I used Reunite Lambrusco red wine to add to the rich sweetness of this dish. Any favorite red wine can be used and also be chilled and served along with this Italian Turkey and Vegetable Skillet recipe. A great “filling food” by itself! Serve tonight as a healthy meal idea for your family and friends. To up the protein and lower the fiber just toss in can of drained chickpeas at the last 10 minutes of cooking time, instead of serving over cooked whole wheat pasta. Also, the red wine and seasonings can be adjusted to desired taste as well as cut in half to make 2-3 servings.

Sometimes less is always more!

Hot Mexican Dip

Servings: 10

You’ll need:
1 10 oz. package of frozen corn
1-1/2 to 1-3/4 cups Karen’s Favorite Salsa, freshly made or kept refrigerated
3/4 c. 2% reduced fat Mexican cheese, shredded
2 Tbsp. green onions, chopped
Baked corn tortilla chips
2 Tbsp. Fat free sour cream (optional)

Microwave frozen corn according to package directions and drain off liquid.

Combine corn with 1-1/2 cups of Karen’s salsa in a microwave-safe 9-inch pie plate or casserole dish. Cover with plastic wrap and vent. Microwave on HIGH for about 2 minutes, until bubbly by heating in microwave for 30 second additional intervals.

Sprinkle shredded Mexican cheese over corn mixture. Cover and let stand 5 minutes or heat on HIGH for 30 second intervals, until cheese melts.

Top Hot Mexican Dip with chopped green onions, 1/4 cup of Karen’s Favorite Salsa (1/8 cup served on both sides of the dish) and two Tbsp. (dollops) of (optional) fat free sour cream. Serve immediately with baked corn tortilla chips.

Karen’s Note: To up the fiber and/or protein of this dish…add one can of drained and heated black beans or heated grilled boneless/skinless chicken breast strips.

Orange Sesame Chicken

Servings: 4

You’ll need:
2/3 cup brown rice
3/4 cup orange juice
1/4 cup cider vinegar
2 Tbsp. reduced-sodium soy sauce
1 Tbsp. brown sugar
2 tsp. cornstarch
2 Tbsp. sesame oil
1-1/2 lbs. boneless, skinless chicken breasts, thinly sliced
2 tsp. garlic, minced
1 Tbsp. minced fresh ginger
1 tsp. red-pepper flakes
4 celery ribs, thinly sliced
4 carrots, peeled and thinly sliced
2 cup frozen peas, thawed
2 Tbsp. toasted sesame seeds
1 medium orange, sliced (for optional garnish)

Prepare brown rice per package directions and kept warm.

While rice cooks, combine orange juice, vinegar, soy sauce, sugar, and cornstarch in small bowl and whisk until smooth and set aside.

Heat 1 tablespoon of the oil in large frying pan over medium-high heat. Add chicken, garlic, ginger, and red pepper flakes. Cook until chicken begins to brown, 4 to 5 minutes. Transfer cooked chicken to a plate.

Add 1 tablespoon oil and stir in celery, carrots. Cook until celery begins to soften, about 2 to 3 minutes.

Return chicken to pan and add peas. Reduce heat to low and add juice mixture. Stir and cook 2 to 3 minutes longer, scraping up any browned bits on bottom of pan. Sprinkle with sesame seeds and serve immediately with the rice.

Karen’s Note: This Orange Sesame Chicken main dish can also be made spicier or less spicy, by adding more or less of the red pepper flakes. Serve plates garnished with (optional) orange slices and Chinese chopsticks make a nice touch too! You will be surprised of how BIG the serving size is of Orange Sesame Chicken on each plate!

Shrimp Fajitas with Black Beans

You’ll need:
1/2 lb. shrimp, peeled and deveined
2 tsp. lime juice
2 tsp. cumin powder
1 tsp. garlic powder
1 tsp. paprika powder
1/8 tsp. Cayenne powder
1 tsp. chili powder
1 tsp. garlic, minced
2 Tbsp. canola oil
1/4 red bell pepper, seeded and sliced
1/2 medium onion, halved and sliced
1 pkg. of 8 fajita size flour tortillas
8 tsp. 2% low fat Mexican blend cheese, shredded
8 tsp. fat free or lite sour cream
2 cups seasoned black beans, heated
Salsa (optional)
Guacamole (optional)

Put shrimp in a mixing bowl and stir in lime juice, garlic powder, paprika, Cayenne and 1 tsp. cumin. Cover bowl, put into refrigerator and marinate for at least 2-3 hours or until ready to cook.

Heat canola oil in a large frying pan on medium/high heat. Stir in red bell pepper slices and saute, while stirring about 3-4 minutes. Next add onions and saute, while stirring, for about 3-4 minutes, until onions become transparent. Add minced garlic and stir for another minute.

Add marinated shrimp to veggie mixture, another tsp. of cumin, chili powder and cook, stirring continually, until shrimp is fully cooked, for about 5 minutes.

Serve immediately at the table with a 1/4 cup size serving of heated seasoned black beans, 1 tsp. of shredded Mexican blend cheese, 1 tsp. fat free or lite sour cream, and optional salsa and /or guacamole and of course a side of kept warm serving of Spanish Rice too!

Enjoy this delicious main dish…now a family favorite for a nice “sit-down” dinner with your family or friends tonight!

Karen's Microwave S'mores

Makes 6 ooey, gooey, s’more servings!

You’ll need:
6 low fat graham crackers, split into 12 squares
6 tsp. semi-sweet chocolate mini morsels
6 Tbsp. miniature marshmallows

On 3 microwavable plates, lay flat 2 squares. Top each of the 6 squares with 1 tsp. semi-sweet chocolate mini morsels. Microwave each plate on high for about 60 seconds.  For high powered microwaves, reduce time and settings accordingly.

PLEASE USE CAUTION to remove each plate from oven carefully as the heated microwave plates may be slightly hot!

Next top each semi-melted chocolate covered graham cracker square with 1 Tbsp. miniature marshmallows. Put each plate back into microwave oven and heat on high for only 5-15 seconds (regular microwaves about 10 seconds) each, or until the marshmallows start to bubble.

Again, USE CAUTION to remove each heated plate from oven. Allow each plate to sit for about 5-10 seconds each, before covering each ooey, gooey, square with another graham cracker square, pressing down slightly.

Karen’s Note: Enjoy this ooey, gooey, sweet treat that is sure to make everyone smile, except when laughed at, because some melted chocolate just might get on your chin! However, laughing can cause happiness, which can be contagious. So, be sure to share this recipe with all your family and friends. That way everyone young and old can enjoy it and be happy!

Tuna Salad a la Karen

Servings: 3-6

You’ll need:
2 cans tuna in water, thoroughly drained
1/4 cup Miracle Whip Light
1/4 cup sweet relish
1/4 cup chopped water chestnuts from 1/2 of canned, drained first
2 tsp. yellow mustard
1 tsp. paprika
1 tsp. garlic powder
1/2 tsp. onion powder
1 pinch Cayenne powder
6 slices whole wheat bread
3 Roma tomatoes, cored

In a medium mixing bowl, thoroughly mix the first nine items, until well blended and set aside.

Slice Roma tomatoes into halves and using a paring knife cut out inside, leaving the outside edges (making little bowls) and set aside. Dice the leftover Roma tomato “insides”.

Using a spatula, top 3 slices of whole wheat bread with tuna, until about half is left in the bowl.

Then put the diced Roma tomato “insides” on tuna and cover with the remaining slices of bread. Leave tuna sandwiches whole for 3 servings or slice into halves for six, either diagonally or cut-across.

Next fill the Roma tomato “bowls” with the remaining tuna salad and serve with sandwiches .

Serve with carrots and or celery. Enjoy!

Karen’s Note:For added flavor – add a little bit more garlic powder, onion powder and for more spice add more Cayenne (sparingly) and paprika for more sweetness.

Green Beans with Mushrooms and Roasted Red Pepper

Servings: 5-6

You’ll need:
1 pound fresh green beans, washed thoroughly and ends cut
1 pint fresh button mushrooms, washed and sliced
1/4 cup oasted red peppers from jarred, drained and cut into little strips
3-4 slices cooked low sodium bacon, cut into little bits
1/2 small sweet onion, diced
1-2 garlic cloves, minced
3 Tbsp. olive oil
Ground black pepper (to desired taste)
Grated Parmesan Romano cheese (optional topping)

In a medium dutch oven or pan add a little salt to water and boil over high heat, uncovered, green beans for about 7 minutes, until they are blanched, yet still firm.

Drain green beans in a colander and set aside.

Put 2 Tbsp. olive oil into pan. Add diced onions, and bacon bits. Saute, stirring continuously for about 3 minutes over medium heat. Add the garlic and stir sauteed mixture for another minute or two.

Add the other Tbsp. of olive oil to the pan and stir in the sliced mushrooms. Saute mushrooms, while stirring for about 5-6 minutes, until they are cooked and turn from white to a brown color. Stir in the blanched green beans, roasted red pepper and add ground black pepper.

Serve immediately with your favorite meat and potato (top with optional grated Parmesan Romano cheese) and enjoy!

Karen’s Note:  Adding a little bit of ground black pepper for flavor is nice, but adding a lot really kicks it up a notch!

Key West Grilled Chicken Breasts and Pineapple

Servings: 4

You’ll need:
1/2 cup lime juice
1/8 cup canola oil
4 Tbsp. raw sugar
1/2 tsp. salt
1/2 tsp. ground cumin
1/2 tsp. ground ginger
4 boneless, skinless chicken breasts
8 pineapple rings, from canned and drained of juice

In a small bowl combine lime juice, canola oil, raw sugar, salt, cumin and ginger and using a whisk, mix ingredients well into a marinade.

Place chicken breasts in a large plastic ziplock bag with the marinade. Seal bag, turn to coat and refrigerate 60 minutes, turning bag once after 30 minutes.

Preheat grill and grill chicken breasts, turning once, until chicken is cooked thoroughly. Grill pineapple wedges, turning once on the grill and twice each side to make “hatch” grill marks.

Serve each chicken breast with 2 pineapple wedges.

Karen’s Note:  This recipe is great served with a side of potatoes and a side salad or any green vegetable side dish.

Baked Italian Meatballs with Whole Wheat Spaghetti

Servings: 7-8

You’ll need:
3 pounds lean ground beef or turkey
1 Tbsp. minced garlic
2 cups Italian-style bread crumbs
3 large eggs
1 tsp. salt
1-1/2 tsp. pepper
3-1/2 cups (28 oz.) spaghetti sauce
1 pkg. whole wheat spaghetti (cooked al dente, mix in about 2 tsp. olive oil* and kept warm)
3-4 tsp. olive oil*
7-8 Tbsp. Parmesan cheese

Preheat oven to 350 degrees F (175 degrees C). Lightly grease 1-2 10×15 inch jelly-roll pan/s with about 2 tsp. olive oil.

In a large mixing bowl, combine ground beef, minced garlic, Italian bread crumbs and salt and pepper. Mix thoroughly.

Scoop and shape the meat mixture into 1-1/2″ balls. Place in the prepared pan and bake in a preheated oven for 30-45 minutes, or until baked meatballs are browned and cooked thoroughly.

In a large pot over high heat, bring the spaghetti sauce to a boil and add baked meatballs. Reduce heat and simmer on low heat, stirring occasionally, for about 1-2 hours.

Serve at least 2-3 meatballs and 1/2 cup spaghetti sauce over pre-cooked whole wheat spaghetti and top with about 1 Tbsp. grated Parmesan cheese.

Karen’s Note:  For high fiber use Whole Wheat Spaghetti either thin or regular. You can use Whole Grain Spaghetti, but keep in mind that in most cases “whole grain” pasta does not have nearly as much high fiber as “whole wheat” pasta.