Miss Vanima's blog: "lighter side recipes"

Ingredients

1-24 oz bag of green giant cauliflower and 3 cheese sauce
1 box of barilla whole grain rotini
1 cup 2% mexican style four cheese by kraft

 

Directions

Cook rotini according to package until almost cooked
cook cauliflower according to package. cool a bit and then using a blender puree it.

mix pasta, cauliflower, and .5 cup of cheese then put in a square pan. top with other .5 cup of cheese and bake at 425degrees 10-15 minutes

 

• Servings Per Recipe: 8
• Amount Per Serving
• Calories: 248.8

• Total Fat: 4.9 g
• Cholesterol: 7.5 mg
• Sodium: 402.5 mg
• Total Carbs: 41.1 g
• Dietary Fiber: 6.0 g
• Protein: 11.1 g

Portions of this are a nice size! its really good too

found on shape.com 2 servings Ingredients For the Blackberry Sauce 1/3 cup blackberry preserves 1/4 cup orange juice For the Soufflé Butter for coating pan 2 pinches sugar 1 cup lowfat milk 1 tablespoon orange juice Zest of 1 orange 3 egg yolks 4 tablespoons sugar, divided 1 tablespoon cornstarch 1 tablespoon all-purpose flour 4 egg whites Directions Preheat oven to 400°F. Combine preserves and orange juice in a small saucepan. Bring to a near boil and remove from heat; set aside. Coat an ovenproof pie plate with softened butter and sprinkle with sugar; set aside. In a medium bowl, whisk milk, orange juice, and orange zest with egg yolks. In a separate small bowl, combine 2 tablespoons sugar, cornstarch, and all-purpose flour. Whisk into milk-egg yolk mixture. Place in a small saucepan and heat over medium heat, stirring constantly until boiling; let boil for 1 minute. With a hand mixer, whip egg whites and remaining 2 tablespoons of sugar until soft peaks form. Fold hot milk-egg yolk mixture into egg whites and spread into prepared pie plate. Bake until the soufflé is puffed and golden, about 15 minutes. Serve with blackberry sauce.

So pretty i had to post a picture Makes 2 servings ACTIVE TIME: 35 minutes TOTAL TIME: 35 minutes 1 cup “lite” coconut milk (see Tips for Two) 1/4 cup lime juice 2 tablespoons brown sugar 1/2 teaspoon salt 8 ounces chicken tenders 4 cups shredded romaine lettuce 1 cup shredded red cabbage 1 cup sliced snow peas 3 tablespoons minced fresh cilantro 2 tablespoons minced red onion 1. Preheat oven to 400°F. 2 . Whisk coconut milk, lime juice, sugar and salt in an 8-by-8-inch glass baking dish. Transfer 1/4 cup of the dressing to a large bowl; set aside. Place chicken in the baking dish; bake until cooked through, about 20 minutes. 3. Meanwhile, add lettuce, cabbage, snow peas, cilantro and onion to the large bowl with the dressing; toss to coat. Divide between 2 plates. 4. Transfer the chicken to a cutting board and thinly slice. Arrange the chicken slices on top of the salads. Drizzle 1 tablespoon of the coconut cooking liquid over each of the salads. NUTRITION INFORMATION: Per serving: 186 calories; 3 g fat (1 g sat, 0 g mono); 67 mg cholesterol; 14 g carbohydrate; 29 g protein; 4 g fiber; 191 mg sodium; 473 mg potassium. Nutrition bonus: Vitamin A (140% daily value), Vitamin C (120% dv), Folate (40% dv), Iron (15% dv). 1 Carbohydrate Serving Exchanges: 2 vegetable, 4 very lean meat TIP: Tips for Two: Refrigerate leftover coconut milk for up to 4 days or freeze for up to 2 months. Use to make extra Coconut-Lime Dressing; drizzle on sliced fresh fruit; use as some of the liquid for cooking rice; make a Pineapple-Coconut Frappe. MAKE AHEAD TIP: The dressing (Step 2) will keep for up to 2 days.

Makes 2 servings ACTIVE TIME: 30 minutes TOTAL TIME: 30 minutes 1/2 cup prepared salsa 2 tablespoons reduced-fat sour cream 1/2 teaspoon canola oil 1 small onion, chopped 2 cloves garlic, minced 8 ounces lean ground beef or turkey 1 large plum tomato, diced 1/2 cup canned kidney beans, rinsed ( 1 teaspoon ground cumin 1 teaspoon chili powder 1/8 teaspoon salt, or to taste 2 tablespoons chopped fresh cilantro 4 cups shredded romaine lettuce 1/4 cup shredded sharp Cheddar cheese 1. Combine salsa and sour cream in a large bowl. 2. Heat oil in a medium nonstick skillet over medium heat. Add onion and garlic and cook, stirring often, until softened, 1 to 2 minutes. Add beef (or turkey) and cook, stirring often, until cooked through, 3 to 5 minutes. Add tomato, beans, cumin, chili powder and salt; cook, stirring, until the tomato begins to break down, about 2 minutes. Remove from the heat, stir in cilantro and 2 tablespoons of the salsa mixture. 3. Add lettuce to the remaining salsa mixture and toss to coat. Divide the lettuce between 2 plates, top with the cooked meat and sprinkle with cheese. NUTRITION INFORMATION: Per serving: 343 calories; 13 g fat (5 g sat, 3 g mono); 81 mg cholesterol; 26 g carbohydrate; 32 g protein; 8 g fiber; 851 mg sodium; 737 mg potassium. Nutrition Bonus: Vitamin A (150% daily value), Vitamin C (70% dv), Zinc (30% dv), Iron (25% dv), Potassium (21% dv). Exchanges: 1 starch, 2 vegetable, 4 lean meat 1 Carbohydrate serving

Great as a lunch on the go.. cook it and wrap it in foil :D Makes 4 servings ACTIVE TIME: 30 minutes TOTAL TIME: 40 minutes 4 medium russet potatoes 8 ounces 90%-lean ground beef (see Variation) 1 cup broccoli florets, finely chopped 1 cup water 1 cup shredded reduced-fat Cheddar cheese, divided 1/2 cup reduced-fat sour cream 1/2 teaspoon salt 1/4 teaspoon freshly ground pepper 3 scallions, sliced 1. Pierce potatoes all over with a fork. Place in the microwave and cook on Medium, turning once or twice, until the potatoes are soft, about 20 minutes. (Or use the “potato setting” on your microwave and cook according to the manufacturer’s directions.) 2. Meanwhile, brown meat in a large skillet over medium-high heat, stirring often, about 3 minutes. Transfer to a large bowl. Increase heat to high, add broccoli and water to the pan, cover, and cook until tender, 4 to 5 minutes. Drain the broccoli; add to the meat. 3. Carefully cut off the top third of the cooked potatoes; reserve the tops for another use. Scoop out the insides into a medium bowl. Place the potato shells in a small baking dish. Add 1/2 cup Cheddar, sour cream, salt and pepper to the potato insides and mash with a fork or potato masher. Add scallions and the potato mixture to the broccoli and meat; stir to combine. 4. Evenly divide the potato mixture among the potato shells and top with the remaining 1/2 cup cheese. Microwave on High until the filling is hot and the cheese is melted, 2 to 4 minutes. Vegetarian variation: Replace the ground beef with a soy-based substitute or omit the beef altogether and increase the broccoli to 1 1/2 cups and the cheese to 1 1/4 cups. NUTRITION INFORMATION: Per serving: 274 calories; 10 g fat (5 g sat, 4 g mono); 52 mg cholesterol; 24 g carbohydrate; 22 g protein; 2 g fiber; 514 mg sodium; 740 mg potassium. Nutrition bonus: Vitamin C (42% daily value), Zinc (27% dv), Potassium (21% dv), Calcium (19% dv). 2 1/2 Carbohydrate Servings Exchanges: 2 1/2 Starch, 3 lean meat MAKE AHEAD TIP: Prepare and stuff potatoes. Cover and refrigerate for up to 2 days. Microwave and serve.

Makes 4 servings ACTIVE TIME: 20 minutes TOTAL TIME: 35 minutes 1/4 cup shredded Cheddar cheese 1/4 cup shredded Gruyere cheese 1 pound 90%-lean ground beef 1 tablespoon Worcestershire sauce 1 1/2 teaspoons paprika 1/4 teaspoon freshly ground pepper 1. Preheat grill to medium-high or preheat the broiler. 2. Combine Cheddar and Gruyere in a small bowl. 3. Gently mix beef, Worcestershire, paprika and pepper in a large bowl, preferably with your hands, without overworking. Shape into 8 thin, 4-inch-wide patties. Mound 2 tablespoons of the cheese mixture on each of 4 patties, leaving a 1/2-inch border. Cover each with one of the remaining patties. Crimp and seal the edges closed. 4. To grill: Lightly oil the grill rack. Grill the stuffed patties over medium-high heat, about 4 minutes per side for medium-well. (Be sure not to press the burgers as they cook or they'll split open and the cheese will ooze out.) To broil: Cover a broiler pan with foil and coat with cooking spray. Broil the stuffed patties in the upper third of the oven, about 4 minutes per side for medium-well. In either case, let the burgers stand for 5 minutes before serving. NUTRITION INFORMATION (does not include bun): Per serving: 250 calories; 16 g fat (7 g sat, 6 g mono); 74 mg cholesterol; 1 g carbohydrate; 24 g protein; 0 g fiber; 164 mg sodium. Nutrition bonus: Zinc (37% daily value), Calcium (15% dv), Iron (15% dv).

Makes 6 servings ACTIVE TIME: 20 minutes TOTAL TIME: 20 minutes 2 apples, preferably Braeburn, peeled and thinly sliced 1 tablespoon lemon juice 1/4 teaspoon ground cinnamon 3 teaspoons extra-virgin olive oil, divided 3 teaspoons unsalted butter, divided 1 1/8 teaspoons herbes de Provence (see Note), divided 1/2 teaspoon salt 1/4 teaspoon freshly ground pepper 1 1/2 pounds boneless, skinless chicken breasts, trimmed 1 cup reduced-sodium chicken broth 1 teaspoon freshly grated lemon zest 1. Toss apple slices with lemon juice and cinnamon in a small bowl. Heat 1 teaspoon oil and 1 teaspoon butter in a medium nonstick skillet over medium-high heat. Add the apples and cook, stirring occasionally, until tender, about 5 minutes. Keep warm. 2. Mix 1 teaspoon herbes de Provence, salt and pepper. Place chicken between sheets of plastic wrap and pound with a meat mallet or the bottom of a small saucepan to a 1/2-inch thickness. Sprinkle the chicken on both sides with the seasoning mixture. 3. Heat 1 teaspoon oil and 1 teaspoon butter in a large skillet over high heat. Add half the chicken and cook until no longer pink in the center, 2 to 3 minutes per side. Remove to a platter and keep warm. Add the remaining 1 teaspoon oil and 1 teaspoon butter to the pan; heat over high heat. Cook the remaining chicken in the same manner. 4. Add broth, lemon zest, the remaining 1/8 teaspoon herbes and any accumulated juices from the chicken to the pan. Cook, stirring to scrape up any browned bits, until slightly reduced, about 3 minutes. Spoon the sauce over the chicken and serve with the sautéed apples. NUTRITION INFORMATION: Per serving: 191 calories; 6 g fat (2 g sat, 2 g mono); 72 mg cholesterol; 6 g carbohydrate; 27 g protein; 1 g fiber; 351 mg sodium; 342 mg potassium. Nutrition bonus: Niacin (65% daily value), Selenium (29% dv). 1/2 Carbohydrate Serving NOTE: Herbes de Provence is a mixture of dried herbs commonly used in the south of France. You can find commercial mixtures in specialty stores, but it is easy to make your own. Mix 1 tablespoon each (or equal proportions) dried thyme, rosemary, oregano, marjoram and savory in a small jar. If desired, add a pinch of dried lavender and crushed aniseed.

Makes 4 servings ACTIVE TIME: 20 minutes TOTAL TIME: 20 minutes 1/4 cup nonfat buttermilk 2 teaspoons Dijon mustard 1/2 cup cornmeal 1 teaspoon salt 1 teaspoon paprika 1 teaspoon onion powder 1/2 teaspoon garlic powder 1/2 teaspoon dried thyme 1/2 teaspoon cayenne pepper 1/2 teaspoon freshly ground pepper 4 catfish fillets (1 1/4 pounds) 4 lemon wedges 1. Preheat broiler. Lightly oil a wire rack large enough to hold fish in a single layer. Place the rack on a baking sheet. 2. Whisk buttermilk and mustard in a medium bowl until smooth. Combine cornmeal, salt and paprika, onion powder, garlic powder, thyme, cayenne pepper and black pepper in a shallow dish. Dip each fillet in the buttermilk mixture, turning to coat. Transfer to the cornmeal mixture, turning to coat completely. Place the fillets on the prepared rack; they should not touch. 3. Broil 4 inches from the heat source until the fish is opaque in the center, about 3 minutes per side. Serve hot with lemon wedges. NUTRITION INFORMATION: Per serving: 239 calories; 11 g fat (3 g sat, 5 g mono); 67 mg cholesterol; 10 g carbohydrate; 24 g protein; 1 g fiber; 546 mg sodium; 452 mg potassium. Nutrition bonus: Selenium (25% daily value). 1/2 Carbohydrate Serving Exchanges: 1/2 starch, 3 1/2 lean meat