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Great Meals with a Healthy Twist for the Entire Family

Low Carb and Low Fat

Dean informed me that he is trying to lose some weight and is now on a low fat and low carbohydrate diet.  I was originally going to make pasta primavera tonight as a side dish to our grilled turkey but had to change course as a result of his new diet limitations; so I made vegetable primavera instead.  It is basically the same recipe, I just omitted the pasta and roasted potatoes on the side for Nick and I.  If you want to try this recipe but would like the pasta included, just cook ½ pound (usually a half a box) of pasta and toss at the end with the vegetables and sauce. 

Enjoy!

Vegetable Primavera

Serves 4

Prep time: 10 minutes

Cook time: 10 minutes

Ingredients:

2 ounces prosciutto

1 clove garlic – minced

1 red bell pepper – cut into 1 inch pieces

2 cups string beans – cut into 1 inch long pieces

1/3 cup water

About 15 stems asparagus – cut into 1 inch pieces

1 small zucchini – coarsely chopped

½ cup white wine

1 tablespoon fresh parsley – minced

½ teaspoon dried marjoram

½ teaspoon dried chervil

¼ teaspoon pepper

¼ teaspoon salt

¾ cup fat free half and half

2 teaspoons cornstarch

1 tablespoon fresh chives – chopped

¼ cup parmesan cheese – grated

Directions:

  1. Heat a large skillet on medium heat and spray with cooking spray.  Add prosciutto and sauté for about 2 minutes until browned.  Add garlic and cook for 1 minute.
  2. Add bell pepper and string beans and sauté for about 1 – 2 minutes.  Pour water into skillet, cover, and allow the vegetables to steam for about 2 minutes or until.
  3. Uncover skillet, add asparagus and zucchini and allow the water to evaporate.
  4. Add wine, marjoram, chervil, salt and pepper and sauté until wine is absorbed completely.
  5. Remove vegetables from skillet and spoon into a serving bowl.
  6. To make the sauce: stir together half and half and cornstarch in a small bowl.  Pour into skillet and, stirring constantly, cook until mixture is thickened and bubbly.
  7. Remove skillet from heat, stir in parmesan cheese and chives and pour on top of vegetables.
  8. Gently stir sauce into vegetables until combined and serve.

Estimated Values per serving:

Calories = 135                                              Fat = 3 grams

April 12, 2010 Posted by | Side Dishes, Vegetables | Leave a Comment

Crazy Day

It was a crazy day so the only meal we ate at home was breakfast.  On the weekends, we often make open-faced omelets for breakfast and is what we did this morning.  Since, the chives in our herb planter have sprouted I included them in the omelets today but you can have fun and use whatever herbs or seasonings you like.  To keep it low fat but still get the omelet to “puff”, I use 2 eggs with about ¾ cup of egg substitute.  This morning I made individual omelets for each person so that we can add what we like to them but you can also make one in a large oven safe skillet and cut it into wedges as well.

Open Egg Omelets

Prep time: 5 minutes

Cook time: 15 minutes

Preheat oven 425o

Serves 3

Ingredients:

2 eggs – beaten

¾ cup egg substitute

1 tablespoon chives

Salt and pepper to taste

2 ounces farmer’s cheese – crumbled

Directions:

  1. Beat eggs, egg substitute, chives and salt and pepper in a large measuring cup.
  2. Heat 3 oven safe omelet pans (or one large oven safe skillet) on medium high heat and spray with cooking spray then pour equal amounts of egg mixture in each.
  3. Add equal amounts of farmer’s cheese on top.
  4. Nick’s omelet: cut small pieces from 1 slice of low fat American cheese and add on top.
  5. Dean’s omelet: add crumbled goat cheese on top.
  6. Dina’s omelet: spoon about 2 tablespoons of salsa on top.
  7. Allow omelets to “set” on the bottom of each pan then transfer them to the oven and bake for about 10 minutes until cheese is melted and egg mixture does not move when you shake the pan.
  8. Remove from oven, and, using a spatula, transfer onto individual plates and serve.

Estimated Values per serving:

American cheese omelet calories = 190                 Fat = 9

Goat cheese omelet calories = 220                           Fat = 11

Salsa omelet calories = 170                                          Fat = 5

April 12, 2010 Posted by | Breakfast, Main Courses, Omelets | , , , , | Leave a Comment

   

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