Delicious & Light © 2011

Great Meals with a Healthy Twist for the Entire Family

Sausage & Spinach Frittata Squares

Sausage & Spinach Frittata Squares

Serves 6

Preheat oven 350o

Prep Time: 15 minutes

Bake Time: 45 – 50 minutes

Estimated Values per Serving:

Calories: 300                                                Fat: 8 grams

Ingredients:

½ tablespoon olive oil

1 onion – chopped

½ pound frozen spinach – thawed

3 Italian turkey sausage links

2 cups egg substitute

2 whole eggs

½ cup light sour cream

¼ cup grated parmesan cheese

1 cup grated mozzarella cheese

1 teaspoon dried basil

Directions:

  1. Heat skillet on medium heat, coat with cooking spray and add olive oil.  Add onions to the skillet and sauté for 3 – 5 minutes until tender and slightly browned.  Spoon onions into a large mixing bowl.
  2. Squeeze excess water from spinach and add to the bowl with onions.
  3. Remove sausage from their casings.  Heat skillet on medium high heat, coat again with cooking spray and add sausage meat.  While sautéing, break up sausage into small pieces.  Sauté sausage for 5 – 7 minutes until browned.  Add sausage to the same mixing bowl.
  4. Whisk together egg substitute, eggs and sour cream until well blended.  Pour egg mixture into bowl and add the cheeses and basil.  Stir ingredients together until well blended.
  5. Coat a 9X13-inch baking dish with cooking spray.  Pour egg mixture into baking dish and bake for 45 – 50 minutes until firm and browned.
  6. Remove from oven and cool for 5 – 10 minutes.
  7. Cut into squares and serve.

 

January 23, 2012 Posted by | Appetizers, Bake, Breakfast, Easy, Eggs, Main Courses | , , , | Leave a Comment

Bingo Fiesta

Friday night I had some friends over for a fun bingo night out with the girls.  To make things easy, I bought some frozen appetizers and limited my cooking to a few additions.  Here are 3 recipes from that night:

Black bean Quesadillas

Serves 10

Prep Time: 10 minutes

Cook Time: 7 – 10 minutes

Estimated Values per Serving:

Calories: 145                        Fat: 4 grams

Ingredients:

1 can (15.5 ounces) black beans – drained and rinsed

4 ounces fat free cream cheese – softened

4 ounces low fat cream cheese – softened

1 packet cheese flavored taco seasoning

1 clove garlic – minced

1 cup low fat Mexican grated cheese blend

8 medium soft flour tortillas

Salsa for serving

Directions:

  1. Place black beans in a food processor with the cream cheeses, taco seasoning and garlic.  Puree until the ingredients are smooth.
  2. Spoon into a bowl and mix in grated cheese.
  3. Spread the black bean mixture onto 4 tortillas then place the remaining 4 tortillas on top.
  4. Grill tortillas for 3 – 5 minutes on each side until the tortilla has browned and the cheese has melted inside.
  5. Cut each into 4 triangles per tortilla.
  6. Serve warm with salsa.

Cheese Quesadillas

Serves 10

Prep Time: 10 minutes

Cook Time: 7 – 10 minutes

Estimated Values per Serving:

Calories: 115                        Fat: 4 grams

Ingredients:

4 ounces fat free cream cheese – softened

4 ounces low fat cream cheese – softened

1 packet cheese flavored taco seasoning

1 cup low fat Mexican grated cheese blend

8 medium soft flour tortillas

Salsa for serving

Directions:

  1. In a mixer, beat the cream cheeses and taco seasoning mix on high speed.
  2. Mix in grated cheese.
  3. Spread the cheese mixture onto 4 tortillas then place the remaining 4 tortillas on top.
  4. Grill tortillas for 3 – 5 minutes on each side until the tortilla has browned and the cheese has melted inside.
  5. Cut each into 4 triangles per tortilla.
  6. Serve warm with salsa.

Tortilla Crisps

Serves 20

Preheat oven 425o

Prep Time: 10 minutes

Bake Time: 8 – 10 minutes

Estimated Values per Serving:

Calories: 110                        Fat: 1 grams

Ingredients:

½ cup sugar

1 tablespoon cinnamon

10 large soft flour tortillas

¼ cup melted low fat butter spread

Directions:

  1. Combine sugar and cinnamon in a bowl and set aside.
  2. Cut tortillas into triangles
  3. Wrap a large baking sheet with foil then coat with cooking spray.
  4. Spread tortilla triangles on the baking sheet on 1 layer (you may need to use more than 1 baking pan).  Brush melted butter on the tortillas then sprinkle the cinnamon/sugar mixture on top.
  5. Bake 8 – 10 minutes until the tortillas are crisp.
  6. Cool to room temperature and serve.

August 15, 2011 Posted by | Appetizers, Bake, Grilling | , , , , , | Leave a Comment

Asian Style Cocktail Meatballs

The Lonely Meatball

Some of my favorite moments in life include having friends over enjoying something that I have cooked.  Saturday was one of those moments.  I made these meatballs as a result of just having all the ingredients in the house.  Everyone really enjoyed them and I promised that the recipe would be in the blog within the next few days.  When the gathering was over and we were cleaning up, I said to Dean, “Oh, look at that very lonely meatball.”  Dean took a quick snap of the one meatball left.  The picture isn’t very pretty but it definitely shows the happiness I felt that they were almost gone (because we all know that no-one wants to take the last one).

I hope you try these for your friends and they enjoy them as much as we did.

Enjoy…

Asian Style Cocktail Meatballs

Preheat oven 375o

Serves 8

Estimated Values per Serving:

Calories: 200                        Fat: 2 grams

Asian Style Cocktail Meatballs

Ingredients:

Sauce:

1 ½ cups ketchup

¾ cup apricot or apple jelly

1 tablespoon Asian chili/garlic sauce

2 teaspoons chili powder

1 teaspoon grated fresh ginger

3 tablespoons soy sauce

 

Meatballs:

½ pound ground turkey breast

½ pound ground sirloin

1 teaspoon grated fresh ginger

1 tablespoon soy sauce

1 tablespoon Asian chili/garlic sauce

½ cup egg substitute

¾ cup plain bread crumbs

Directions:

  1. In a medium sauce pot, combine all sauce ingredients and heat on low until the jelly is melted and the sauce is warmed.
  2. Make the meatballs: In a large mixing bowl, combine ground meats, ginger, soy sauce, chili/garlic sauce, egg substitute and bread crumbs.  Mix all the ingredients well with your hands.
  3. Coat a large baking pan with cooking spray.  Roll meatballs into small balls and add to the baking pan.
  4. Bake 20 – 25 minutes until meatballs are cooked and browned.
  5. Add meatballs to a serving platter and pour sauce on top.  Gently stir so that all the meatballs are coated with sauce and serve.

June 12, 2011 Posted by | Appetizers, Bake, Beef, Sauces | , , , | Leave a Comment

Beer & Cheese Dip

I was so busy getting it all together for a BBQ that I did not have a chance to take a picture of this but it was a nice compliment to the other menu items we were serving that day.

Enjoy!!

Beer & Cheese Dip

Serves 8

Prep Time: 10 minutes

Refrigeration Time: at least 2 hours

Estimated Values per Serving (dip only):

Calories: 72                           Fat: 4 grams

Ingredients:

4 ounces low fat cream cheese – room temperature

4 ounces fat free cream cheese – room temperature

¼ cup fat free sour cream

1/3 cup stout beer

1 teaspoon Worcestershire sauce

¼ cup low fat grated cheddar cheese

1 envelope ranch salad dressing

Carrot sticks, celery sticks and pretzels

Directions:

  1. Beat together cream cheeses, sour cream, beer, Worcestershire sauce and salad dressing at medium speed.
  2. Fold in cheddar cheese.
  3. Refrigerate and serve with carrots, celery and pretzels.

June 9, 2011 Posted by | Appetizers, Vegetables | , | Leave a Comment

Eggplant Bruschetta

I served these on Sunday over the holiday weekend and they were such a hit, Dean went out and bought all the ingredients Monday morning so I could cook up another order for some family friends.  They are a little heavier on calories and fat than most recipes I cover but after having 2 (which is a serving size), you are full for a while.  You can even have these as a meal with a salad on the side and feel very satisfied.

Enjoy…

Eggplant Bruschetta

Preheat oven 425o

Serves 12

Prep Time: 20 minutes

Bake Time: 30 minutes

Estimated Values per Serving:

Calories: 360                        Fat: 10  grams

Eggplant Bruschetta

Ingredients:

1 – 1 ½ loaves Italian bread – cut into 24 slices

Salt

1 eggplant – cut into 24 thin slices

3 cups seasoned bread crumbs

1 cup egg substitute

24 ounces (1 ½ pounds) low fat mozzarella cheese – thinly sliced

1 can (14.5 ounces) diced tomatoes seasoned with garlic, basil and oregano

¼ cup grated parmesan cheese

Directions:

  1. Sweat eggplant slices by lightly coating with salt and placing paper towels on top to absorb the excess water.  Rinse salt off of the eggplant slices.
  2. While eggplant is sweating, coat a large baking sheet with cooking spray and add sliced Italian bread.  Toast for about 5 minutes on each side until lightly browned.
  3. Heat a large skillet on medium high heat and coat with cooking spray.  Dip eggplant slices in egg substitute then coat with bread crumbs.  Add to the skillet and cook for about 3 – 5 minutes on each side to brown the bread crumbs.
  4. Coat a large baking sheet with cooking spray and add browned eggplant slices.  Roast for 15 minutes until eggplant is cooked through.
  5. Top the toasted Italian bread with a slice of mozzarella, an eggplant slice, a little diced tomatoes and some grated parmesan.
  6. Bake for about 10 minutes until the cheese is melted and serve.

June 1, 2011 Posted by | Appetizers, Vegetables | , , | Leave a Comment

Greek Style Meatballs with Tzaziki Sauce

Greek Style Meatballs with Tzaziki Sauce

Serves 6

Prep Time: 20 minutes

Cook Time: 20 – 25 minutes

Estimated Values per Serving:

Calories: 315                        Fat: 9 grams

Greek Style Meatballs with Tzaziki Sauce

Tzaziki Sauce

Ingredients:

½ European cucumber – seeded and grated

4 ounces low fat cream cheese – softened

½ cup fat free Greek yogurt

1 tablespoon fresh dill (or 1 teaspoon dried)

2 cloves garlic – minced

Salt to taste

Directions:

1.    Put the grated cucumber in a double paper towel and twist the ends over the sink to allow the excess cucumber water to drain.

2.    In a bowl, fold in the grated cucumber, cream cheese, yogurt, dill, garlic and salt.

3.    Cover and refrigerate for at least 1 hour (or overnight).

 

Meatballs:

Ingredients:

½ pound ground lamb meat

½ pound ground sirloin

½ pound ground turkey breast meat

¼ cup egg substitute

1 teaspoon oregano

1 tablespoon fresh (or 1 teaspoon dried) parsley

½ teaspoon garlic powder

½ teaspoon onion powder

½ cup fat free feta cheese – crumbled

2 slices bread with crusts removed

Directions:

1.    In a large bowl, mix together the ground meats, egg substitute, oregano, parsley, garlic powder, onion powder and feta cheese.  Soak the bread in water, squeeze out any excess water then add to the meat mixture.

2.    Mix all ingredients very well.

3.    Roll meat mixture into small balls and set on a roasting pan.

4.    Bake 20 – 25 minutes until the meatballs are cooked to medium temperature (about 165o).

April 6, 2011 Posted by | Appetizers, Sauces | , | Leave a Comment

Stuffed Breads

Roasted Red Pepper and Cheese Stuffed Bread

Preheat oven 400o

Prep Time: 10 minutes

Bake Time: 20 – 25 minutes

Estimated Values per Serving:

Calories: 240                        Fat: 7 grams

Roasted Red Pepper and Cheese Stuffed Bread

Ingredients:

½ cup fat free ricotta cheese

¼ cup grated parmesan cheese

½ cup grated low fat mozzarella cheese

½ teaspoon granulated onion powder

½ teaspoon granulated garlic powder

½ teaspoon dried basil

1 package refrigerated thin crust pizza dough

1 jar (12.3 ounces) roasted red peppers

Directions:

  1. Coat a baking pan with cooking spray and set aside.
  2. In a small bowl mix together ricotta, parmesan, mozzarella,  onion, powder, garlic powder and basil.
  3. Rinse and dry roasted peppers with paper towels.
  4. Roll out pizza dough and place half of the peppers in the middle of the pizza dough making sure you leave about a 1” border on the edges.
  5. Spoon cheese mixture on top of the peppers and spread over the peppers.  Top with the remaining peppers.
  6. Roll pizza dough once toward the middle then fold both sides toward the middle.  Roll the remaining dough until you have one large roll.  Place the dough, seam side down onto a baking sheet.
  7. Bake for 20 – 25 minutes or until golden brown.  Remove from oven, let stand for at least 5 minutes.  Slice and serve.

Ham & Cheese Stuffed Bread

Preheat oven 400o

Prep Time: 10 minutes

Bake Time: 20 -25 minutes

Estimated Values per Serving:

Calories: 260                        Fat: 8 grams

Ingredients:

½ cup fat free ricotta cheese

¼ cup grated parmesan cheese

½ cup grated low fat mozzarella cheese

½ teaspoon granulated onion powder

½ teaspoon granulated garlic powder

½ teaspoon dried basil

1 package refrigerated thin crust pizza dough

6 slices Italian deli meat ham

Directions:

  1. Coat a baking pan with cooking spray and set aside.
  2. In a small bowl mix together ricotta, parmesan, mozzarella, onion, powder, garlic powder and basil.
  3. Roll out pizza dough and place 3 slices of ham in the middle of the pizza dough making sure you leave about a 1” border on the edges.
  4. Spoon cheese mixture on top of the ham and spread over the ham.  Top with the last 3 slices of ham.
  5. Roll pizza dough once toward the middle then fold both sides toward the middle.  Roll the remaining dough until you have one large roll.  Place the dough, seam side down onto a baking sheet.
  6. Bake for 20 – 25 minutes or until golden brown.  Remove from oven, let stand for at least 5 minutes.  Slice and serve.

Sausage Stuffed Bread

Preheat oven 400o

Prep Time: 15 minutes

Bake Time: 20 – 25 minutes

Estimated Values per Serving:

Calories: 250                        Fat: 8 grams

Ingredients:

2 Italian style chicken sausages

2 cloves garlic – crushed

1/3 cup fat free ricotta cheese

¼ cup grated parmesan cheese

¼ cup mozzarella cheese

1 teaspoon dried basil

1 refrigerated pizza dough

Directions:

  1. Coat a baking sheet with cooking spray and set aside.
  2. Remove casings from sausages and chop.  Heat a skillet on medium high heat and coat with cooking spray.  Sauté sausage for 3 – 5 minutes until browned.  Add crushed garlic and cook for 1 minute.
  3. Spoon sausage mixture into a small mixing bowl.  Stir in ricotta, parmesan and mozzarella cheeses and basil.
  4. Roll out pizza dough and spread the sausage mixture in the middle of the pizza dough making sure you leave about a 1” border on the edges.
  5. Roll pizza dough once toward the middle then fold both sides toward the middle.  Roll the remaining dough until you have one large roll.  Place the dough, seam side down onto a baking sheet.
  6. Bake for 20 – 25 minutes or until golden brown.  Remove from oven, let stand for at least 5 minutes.  Slice and serve.

 

February 21, 2011 Posted by | Appetizers, Bake, Poultry, Vegetables | , , , , | Leave a Comment

Spinach Stuffed Mushrooms

We ate these delicious mushrooms as a side dish but they also work very well as an appetizer if you are entertaining.  You may want to make extra because I served this for 5 people and everyone ate a little more than they should have.  Enjoy…

Spinach Stuffed Mushrooms

Preheat oven 375o

Serves 8

Prep Time: 20 minutes

Cook Time: 30 minutes

Estimated values per serving:

Calories = 73                        Fat = 3 grams                        Points: 3

Ingredients:

16 large stuffing mushrooms

2 cloves garlic

4 ounces low fat cream cheese – softened

4 ounces fat free cream cheese – softened

1 tablespoon Dijon mustard

1 package frozen spinach – thawed

Directions:

  1. Clean mushrooms and remove the caps from the stems.  Set the caps aside and chop the stems.
  2. Heat a large skillet on medium heat and coat with cooking spray.  Add mushrooms and sauté for 10 minutes until the liquid is cooked out.  Add garlic and cook for 1 minute.  Remove from heat and cool.
  3. In a mixer, combine cream cheeses, Dijon mustard and cooled mushroom stems.  Beat on high, scraping down the sides until whipped.
  4. Squeeze excess water from the spinach and fold into the cream cheese mixture.
  5. Reheat the same skillet that cooked the mushrooms and coat again with cooking spray.  Add mushroom caps and cook for about 5 minutes, just until tender.
  6. Coat a baking dish with cooking spray and place mushroom caps upside down so that you can fill the insides.
  7. Spoon a little cream cheese mixture in each mushroom cap.
  8. Bake, uncovered for 30 minutes until cream cheese mixture is bubbly and cooked.
  9. Serve hot.

January 16, 2011 Posted by | Appetizers, Bake, Side Dishes, Vegetables | , | Leave a Comment

Artichoke Dip

Artichoke Dip

Serves 12

Preheat oven 375o

Prep Time: 5 minutes

Cook Time: 30 minutes

Estimated values per serving:

Calories = 85                        Fat = 5 grams                        Points: 2

Ingredients:

1 can (8.5 ounces) artichokes – drained and chopped

1 chili pepper – minced

1 cup low fat mayonnaise

2 cups low fat mozzarella cheese – shredded

½ cup grated Parmesan cheese

Directions:

  1. Coat baking dish with cooking spray.
  2. Mix ingredients & bake at for 30 minutes.

November 24, 2010 Posted by | Appetizers, Bake, Casserole, Vegetables | , | Leave a Comment

Cherry tomatoes stuffed with Bacon-Avocado Spread

I will be going camping for a few days so this will be the last post until I return.  I have served these twice so far and they have been a big hit both times.

Enjoy!

Cherry tomatoes stuffed with Bacon-Avocado Spread

Cherry Tomaotes Stuffed with Avacado-Bacon

Serves 8

Prep Time: 20 minutes

Cook Time: 10 minutes

Estimated Values per Serving:

Calories: 100                        Fat: 6 grams                          Points: 2

Ingredients:

6 slices turkey bacon

4 ounces fat free cream cheese – softened

1 avocado

2 tablespoons white wine vinegar

2 tablespoons maple syrup

24 cherry tomatoes

Directions:

  1. Sauté bacon on high heat until crispy and browned.  Remove from pan and cool to room temperature.
  2. Crumble bacon and add to cream cheese. 
  3. Cut avocado around the pit then open.  Remove avocado pit, scoop out the inside and add to the cream cheese and bacon mixture.  Discard avocado pit and outside skin.
  4. Add vinegar and maple syrup to the mixture spread and beat on high speed until all ingredients are well combined.
  5. Cut tops of cherry tomatoes and scoop out the inside.   Discard the inside of the tomatoes. 
  6. Scoop bacon-avocado spread into a pastry bag (do not add a tip for the end of the bag).  Squeeze a little of the spread into each cherry tomato.
  7. Refrigerate for 1 – 3 hours and serve cold.

July 27, 2010 Posted by | Appetizers, Vegetables | | 4 Comments

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