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Cheesy Baked Eggplant

Servings: 4   Preparation time: 50 minutes

1-1/2 cups shredded reducet fat mozzarella cheese
1 large eggplant, peeled and cut into 1/4-inch thick slices
1/2 cup fat free Italian dressing
2 tomatoes, thinly sliced
1-1/2 cups shredded reduce fat mozzarella cheese
1 cup marinara sauce

Coat eggplant slices with dressing. Arrange in single layer on cookie sheet. Broil 5 to 7 inches from heat 8 minutes on each side or until lightly browned on both sides.

Place in single layer in 13x9-inch baking dish; cover with tomatoes. Top evenly with cheese and sauce.

Bake at 350°F for 30 minutes or until thoroughly heated.

 

Percent calories from:
Carbohydrate 39%, Protein 29%, Fat 32%   

 

Nutrition Information Per Serving: 150 calories, 6g total fat, 3.5g saturated fat, 15mg cholesterol, 810mg sodium, 15g carbohydrate, 3g dietary fiber, 10g sugars, 11g protein, 25%DV vitamin A, 20%DV vitamin C, 30%DV calcium, 6%DV iron

 

Potato Lasagna

Servings: 4  Preparation time: 1 1/2 hours

3/4 cup fat free ricotta cheese
2 egg whites
1/2 lb. lean ground beef
1/2 cup chopped onion
2 cups tomato sauce
1 tsp. Italian seasoning
1/4 cup reduce fat Parmesan style grated topping
1 lb. potatoes, peeled and thinly sliced
1/2 cup shredded reduced fat Mozzarella cheese

Brown meat with onion in large nonstick skillet, stirring occasionally. Stir in tomato sauce and Italian seasoning.

Mix ricotta cheese, grated topping and egg whites until well blended.

Spoon 1/2 of the meat mixture into 8-inch square baking dish sprayed with no stick cooking spray. Cover with 1/2 of the potatoes; top with layers of ricotta cheese mixture, remaining potatoes and remaining meat mixture. Sprinkle with mozzarella cheese. Cover with foil.

Bake at 350°F for 1 hour 15 minutes or until potatoes are tender.

Percent Calories from:
Carbohydrate 42%, Protein 29%, Fat 29%   

Nutrition Information Per Serving: 400 calories, 13g total fat, 6g saturated fat, 50mg cholesterol, 1190mg sodium, 42g carbohydrate, 4g dietary fiber, 10g sugars, 30g protein, 35%DV vitamin A, 50%DV vitamin C, 45%DV calcium, 15%DV iron.

 

Club Calzone

Servings: 4   Preparation time: 27 minutes

1/4 cup grated Parmesan cheese
1 can (10 oz.) refrigerated pizza crust
1 cup shredded reduced fat mozzarella cheese
1/4 cup chopped green pepper
1 pkg. (9 or 10 oz.) sliced fat free turkey

Unroll pizza crust on lightly greased cookie sheet. Stretch crust to form 15x10-inch rectangle; sprinkle with Parmesan cheese. Layer mozzarella cheese, green pepper and turkey down center of crust.

Fold crust over turkey; pinch all edges together to seal. Make small cuts across top to vent.

Bake at 425°F for 12 minutes or until browned. Cool slightly on wire rack before cutting to serve.

Percent calories from:
Carbohydrate 38%, Protein 34%, Fat 28%   

Nutrition Information Per Serving: 370 calories, 12g total fat, 6g saturated fat, 60mg cholesterol, 1610mg sodium, 35g carbohydrate, less than 1g dietary fiber, 2g sugars, 31g protein, 10%DV vitamin A, 6%DV vitamin C, 70%DV calcium, 20%DV iron.

 

Tuscan Tuna Salad

Servings: 6   Preparation time: 10 minutes

1 can (19 oz.) cannellini beans, drained, rinsed
10 cups torn romaine lettuce
1 can (6 oz.) albacore tuna in water, drained, flaked
1/2 cup sliced green onions
1/2 cup chopped red pepper
3/4 cup reduced calorie Italian dressing

Toss lettuce, beans, tuna, onions and red pepper in large bowl.

Add dressing; toss to coat.

Percent Calories from:
Carbohydrate 44%, Protein 28%, Fat 28%   

Nutrition Information Per Serving: 170 calories, 6g total fat, 0.5g saturated fat, 10mg cholesterol, 320mg sodium, 19g carbohydrate, 6g dietary fiber, 4g sugars, 12g protein, 40%DV vitamin A, 60%DV vitamin C, 6%DV calcium, 15%DV iron.

 

Spicy Asian Shrimp Salad

Preparation time: 15 minutes
 

1-1/2 qt. (6 cups) shredded Napa cabbage or romaine lettuce
1/2 cup reduced fat French dressing
2 cups (about 6 oz.) pea pods
1 can (15 oz.) baby corn, drained
1/2 lb. cleaned medium shrimp, cooked
1 red pepper, cut into thin strips
1 Tbsp. soy sauce
1/2 tsp. hot pepper sauce

Toss cabbage, pea pods, corn, shrimp and red pepper in large bowl.

Mix dressing, soy sauce and hot pepper sauce. Add to cabbage mixture; toss lightly.

Percent calories from:
Carbohydrate 42%, Protein 31%, Fat 27%   

Nutrition Information Per Serving: 200 calories, 6g total fat, 0.5g saturated fat, 110mg cholesterol, 1020mg sodium, 21g carbohydrate, 5g dietary fiber, 13g sugars, 16g protein, 100%DV vitamin A, 100%DV vitamin C, 15%DV calcium, 25%DV iron.

 

20 Minute Teriyaki Chicken & Brown Rice

Preparation time: 20 minutes

1 tbsp. vegetable oil
2 cups instant brown rice, uncooked
2 cups frozen broccoli florets
1 lb. boneless skinless chicken breast halves, cut into strips
1-1/2 cups water
1/3 cup teriyaki sauce
1/2 tsp. garlic powder
1/2 cup peanuts (optional)

Heat oil in large nonstick skillet on medium-high heat. Add chicken; cook and stir 5 to 7 minutes or until cooked through.

Add water, teriyaki sauce and garlic powder; stir. Bring to boil.

Add rice, broccoli and peanuts; mix well. Reduce heat to low; cover. Cook 5 minutes. Remove from heat. Let stand 5 minutes. Stir.

 

Percent calories from:
Carbohydrate 37%, Protein 30%, Fat 33%   

Nutrition Information Per Serving: 490 calories, 18g total fat, 3g saturated fat, 65mg cholesterol, 1080mg sodium, 46g carbohydrate, 6g dietary fiber, 2g sugars, 38g protein, 35%DV vitamin A, 35%DV vitamin C, 8%DV calcium, 15%DV iron.

 

Tarragon Chicken Salad Sandwich

Preparation time: 10 minutes plus refrigeration

2 pita breads, halved
4 leaf lettuce leaves
3/4 cup fat free mayonnaise or dressing
1 tsp. dried tarragon leaves
4 boneless skinless chicken breast halves (about 1-1/4 lb.), cooked, cubed
2 cups seedless red grapes

Mix dressing and tarragon in large bowl. Add chicken and grapes; mix lightly. Cover.

Refrigerate several hours or until chilled.

Serve in lettuce-lined pita halves.

Percent calories from:
Carbohydrate 38%, Protein 33%, Fat 29%   

Nutrition Information Per Serving (1 sandwich): 410 calories, 13g total fat, 2.5g saturated fat, 95mg cholesterol, 630mg sodium, 38g carbohydrate, 2g dietary fiber, 19g sugars, 34g protein, 6%DV vitamin A, 20%DV vitamin C, 6%DV calcium, 15%DV iron

 

Easy Chicken Fettuccine

Servings: 6  Preparation time: 20 minutes

8 oz. fettuccine
2 boneless skinless chicken breast halves (about 3/4 lb.), cut into chucks
1/2 cup fat free milk
1/4 cup reduced calorie soft margarine
3/4 cup (3 oz.) reduced fat Parmesan style grated topping
3/4 teaspoon garlic powder
1/4 teaspoon pepper

Cook fettuccine as directed on package; drain.

Meanwhile, cook chicken in large skillet sprayed with no stick cooking spray until cooked through, stirring occasionally.

Add milk and margarine to hot fettuccine; toss lightly. Add chicken, grated topping and seasonings; mix lightly.

Percent calories from:
Carbohydrate 45%, Protein 26%, Fat 28%   

Nutrition Information Per Serving: 370 calories, 11g total fat, 4g saturated fat, 45mg cholesterol, 560mg sodium, 41g carbohydrate, less than 1g dietary fiber, 2g sugars, 24g protein, 10%DV vitamin A, 0%DV vitamin C, 20%DV calcium, 10%DV iron.