Chow Mein Veggies

This was great! You could also add a cup or two of shredded cabbage.

Chow Mein

1/4 cup soy sauce

3 cloves garlic, minced

1 tablespoon brown sugar, packed

2 teaspoons freshly grated ginger

1/4 teaspoon white pepper

½ c. shredded carrots

1 ½ c. sliced celery

3 TB diced onion

14 oz can bean sprouts, drained

In small bowl, combine soy sauce, garlic, brown sugar, ginger and pepper; set aside. Spray large skillet with cooking spray. Add carrots, celery and onion; cook until crisp tender. Add bean sprouts and heat through. Pour soy mixture over all and toss to coat. Cook a couple more minutes then serve.

Yield: 3 large servings. Per serving= 91 Calories; trace Fat (3.4% calories from fat); 6g Protein; 19g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 1441mg Sodium.

Moroccan-Style Chickpeas

Another way to eat chickpeas.


Moroccan-style Chickpeas
15 oz can chickpeas, rinsed and drained
11 oz tomatoes with green chilies, undrained
2 TB diced onion
Dash garlic powder
1 tsp extra virgin olive oil
1 TB ground cumin
Dash ginger
1 TB ground coriander
½ tsp black pepper

Combine all ingredients in a small saucepan and bring to a boil; simmer on low for 10 minutes.
Yield: 5 servings. Per serving= 128 Calories; 2g Fat (15.9% calories from fat); 5g Protein; 23g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 507mg Sodium.

Cheesy Mash Cauliflower

This was great!


Cheesy Mash Cauliflower
1 small head cauliflower, chopped in small pieces
2 Laughing Cow light cream cheese wedges
Dash white pepper
Dash salt
1 TB Parmesan cheese
Dash paprika

Boil cauliflower until tender. Process all ingredients in food processor.
Yield: 2 servings. Per serving= 70 Calories; 5g Fat (61.3% calories from fat); 4g Protein; 3g Carbohydrate; 1g Dietary Fiber; 12mg Cholesterol; 345mg Sodium.

Corn Cakes

Another tasty way to eat corn.

Corn Cakes
15 oz can corn, drained
2 eggs, separated
2 oz. diced pimientos, drained
1/3 c. uncooked scallions, diced
¼ tsp black pepper
3 TB reduced fat Bisquick
2 sprays cooking spray, butter-flavored

In a small bowl, beat egg whites until stiff but not glossy; set aside. In a medium bowl, lightly beat egg yolks. Add corn, pimientos, scallions, black pepper and Bisquick; thoroughly combine and then fold in egg whites.
Coat skillet with cooking spray and warm over high heat; when skillet is hot, reduce heat to medium. Spoon a heaping tablespoon of batter onto skillet to make each fritter. (Do not press fritters down with your spatula since they are meant to be fluffy.) Cook for about 2 to 3 minutes; carefully flip and cook until lightly browned and cooked through, about 2 to 3 minutes more. Remove cooked fritters to a serving plate and cover to keep warm. Repeat until all batter is used and then serve immediately.
Yield: 10 cakes. Per cake= 51 Calories; 1g Fat (20.4% calories from fat); 2g Protein; 9g Carbohydrate; 1g Dietary Fiber; 37mg Cholesterol; 131mg Sodium

Quick Corn

A yummy and quick side dish.corn

Quick Corn

15 oz can corn, drained

1 Laughing Cow vegetable cream cheese wedge

2 oz diced pimientos, drained

2 TB diced green chilies

Dash onion powder

Combine all ingredients in microwavable bowl. Heat on high 2 minutes or until heated through. Stir to combine and serve.

Yield: 4 servings. Per serving= 82 Calories; 1g Fat (9.3% calories from fat); 3g Protein; 18g Carbohydrate; 2g Dietary Fiber; 1mg Cholesterol; 286mg Sodium.

Yellow Squash Ribbons

squshribbonsA nice way to eat squash. If you can’t do battered and fried. 😉

Yellow Squash Ribbons

Cooking spray
2 large yellow squash
2 TB diced onion
Dash garlic powder
Dash salt
¼ tsp crushed red pepper
¼ tsp black pepper

Spray large skillet with cooking spray. Using a vegetable peeler, shave squash into ribbons. Discard seeds and core of squash. Place ribbons in prepared skillet. Add onion, garlic powder, salt, red pepper and black pepper. Cook 4 minutes or until onion is done. Could sprinkle with Parmesan cheese before serving.

Yield: 2 servings. Per serving= 30 Calories; trace Fat (8.8% calories from fat); 1g Protein; 6g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 136mg Sodium.  Exchanges: 0 Grain(Starch); 1 Vegetable; 0 Fat.

Asian Salad

It was pretty salty. Probably should have used just half of the Italian Dressing packet.

asian salad

Asian Salad

1env. (0.7 oz.) GOOD SEASONS Italian Dressing Mix

1/3 c. Splenda

2Tbsp. soy sauce

1/3 c. water

1pkg. (3 oz. each) ramen noodle soup mix

1pkg. (16 oz. each) coleslaw blend (cabbage slaw mix)

Combine Italian Dressing mix, Splenda, soy sauce, and   water.  Place cabbage in large bowl;   top with dressing mixture. Mix to combine. Break apart ramen noodles and top   salad. Discard ramen seasoning packet.

Yield: 8 servings. Per serving= 66 Calories; trace Fat   (4.8% calories from fat); 2g Protein; 13g Carbohydrate; 2g Dietary Fiber; 0mg   Cholesterol; 708mg Sodium.