Senior Track

Recipes with Lower Calories

Zucchini-Rice Casserole

• 2 medium zucchini, scrubbed and halved lengthwise, and cut into 1/4" slices

• 1½ cups fresh mushrooms

• 1/2 cup chopped onion

• 2 medium plum tomatoes, chopped

• 1 tsp crushed fresh garlic

• 3 cups cooked brown rice

• 1/2 cup fat-free egg substitute

• 1/2 cup plain nonfat yogurt

• 1 cup shredded nonfat or reduced-fat Swiss or Mozzarella cheese

• 1/4 tsp ground black pepper

• 3 tbl grated nonfat or reduced-fat Parmesan cheese

Coat a large skillet with nonstick cooking spray and add the zucchini, mushrooms, onions, tomatoes and garlic. Place the skillet over medium heat and cook, stirring constantly, for several minutes or until the vegetable are tender and most of the liquid has evaporated. Remove the skillet from the heat and set aside to cool slightly. First stir in the rice and then the egg substitute, yogurt, Swiss or Mozzarella and pepper. Coat a 2-quart casserole dish with nonstick cooking spray and spread the mixture evenly in the dish. Sprinkle the Parmesan over the top and bake at 350º for about 50 minutes or until browned and bubbly. Remove the dish from the oven and let sit for about 5 minutes before serving. Makes six 1¼ cup servings with 174 calories per serving with 1 gram of fat.

Confetti Corn Pudding

• 1 pound frozen whole kernel corn, thawed or 3-1/3 cups fresh, divided

• 1/3 cup chopped onion

• 3/4 cup plus 2 tbl skim milk

• 1/2 cup fat-free egg substitute

• 2 tbl unbleached flour

• 1/4 tsp salt

• 1/8 tsp ground black pepper

• 1 tbl chopped fresh parsley, or 1 tsp dried

• 1/4 cup finely chopped green bell pepper

• 1/4 cup finely chopped red bell pepper

Place 1 cup or the corn and all of the onion, milk, egg substitute, flour, salt and pepper in a blender or food processor. Process for 1 minute or until the mixture is smooth. Add the parsley and process for an additional 10 seconds. Place the corn mixture in a large bowl and add the remaining corn kernels and the peppers. Stir to mix well. Coat a 1½ quart casserole dish with nonstick cooking spray and pour the corn mixture into the dish. Bake at 350º for 1 hour or until a sharp knife inserted midway between the center of the dish and the rim comes out clean. Remove the dish from the oven and let sit for 5 minutes before serving. Makes 6 servings with 98 calories and less than 1gram of fat per serving.

Cajun Chicken Pasta

• 8 oz fettuccine or linguine pasta

• 2 tsp crushed fresh garlic

• 8 oz boneless, skinless chicken breasts, cut into thin strips

• 1 lb fresh tomatoes, chopped (about 3 medium)

• 1/2 cup chopped onion

• 1/2 cup sliced celery

• 1/2 cup chopped green bell pepper

• 1/4 cup unsalted tomato paste

• 1 tsp Cajun seasoning (or more to taste)

• 1 bay leaf

Cook the pasta al dente according to package directions. Drain well, return the pasta to the pot and cover to keep warm.

While the pasta is cooking, coat a large nonstick skillet with nonstick cooking spray. Add the garlic and chicken and stir-fry over medium heat for about 3 minutes or until the chicken is browned. Reduce the heat to low and add all of the remaining ingredients except the pasta to the skillet. Cover and simmer, stirring occasionally, for about 10 minutes or until the vegetables are tender. Add the pasta to the skillet mixture and toss gently to mix. Remove the bay leaf and serve immediately. Makes 4 servings.  324 calories per serving with 2.2 grams fat.

Lemon-Rosemary Chicken

• 2 medium-size lemons

• 1 tbl chopped fresh rosemary or 1/2 tsp dried rosemary

• 2 tsp olive oil

• 1/2 tsp salt

• 1/4 tsp coarsely ground black pepper

• 1 clove garlic, minced

• 4 small skinless, boneless chicken breast halves

From 1 lemon, grate enough peel to equal 2 teaspoons. Thinly slice half of second lemon; reserve slices for garnish. Squeeze juice from reaming 3 lemon halves into a small bowl. Stir in lemon peel, rosemary, olive oil, salt, pepper and garlic. Spray heavy skillet with nonstick cooking spray. Heat skillet over medium high heat until very hot. Meanwhile, toss chicken breast halves with lemon-juice mixture. Place chicken breasts halves in hot skillet; cook 5 minutes, brushing with remaining lemon-juice mixture in bowl. Turn chicken over and cook another 5 minutes or until juices run clear when thickest part of chicken breast is pierced with a knife. Garnish with lemon slices. Makes 4 main-dish servings.

Five-Spice Salmon

• 2 tsp Chinese five-spice powder

• 1 tsp all-purpose flour

• 1/2 tsp salt

• 1/4 tsp cracked black pepper

• 4 salmon fillets (about 4 oz each, skin removed)

• 2 tsp light corn-oil spread

On waxed paper, mix Chinese five-spice powder, flour, salt and pepper. Coat salmon fillets with spice mixture. In nonstick 10-inch skillet over medium heat, heat corn-oil spread. Add salmon; cook 8 to 10 minutes until fish flakes easily when tested with a fork, turning fillets once halfway through cooking time. Makes 4 main-dish servings.

Bow Ties with Cannellini Beans & Spinach

• 1/4 of a 16-oz pkg bow-tie pasta 

• salt

• 1 Tbl olive oil

• 1 jumbo onion - thinly sliced

• 3/4 cup chicken broth

• 1 tsp cornstarch

• 1/4 tsp crushed red pepper

• 1 15-oz can white kidney beans (cannellini)

• 2 10-oz bags spinach

• 2 tbl granted Romano or Parmesan cheese

Prepare bow ties as label directs, using 2 tsp salt in water. Meanwhile, in nonstick 12-inch skillet over medium-high heat, heat olive oil. Add onion and cook until golden brown, about 10 to 12 minutes. In 1-cup glass measuring cup, mix chicken broth, cornstarch, crushed red pepper and 1/2 tsp salt. Add to same skillet along with beans and cook over medium heat until sauce boils and thickens slightly, about 1 minute. Just before draining pasta, stir spinach into water in saucepot; leave in only until it wilts. Drain pasta and spinach; return to saucepot. Add sauce; toss to mix well. Sprinkle with Romano cheese to serve. Makes 4 Servings.

Egg Foo Yong

• 1 tbl salad oil

• 1 medium green pepper, chopped

• 1 medium onion, chopped

• 1 cup cleaned, cooked shrimp, chopped

• 1 cup bean sprouts, rinsed and drained.

• 1 can (8 oz) water chestnuts, drained and sliced

• 3 tbl soy sauce

• 5 eggs

• 1 tbl salad oil

• Hot soy sauce (below)

In skillet, heat 1 tbl salad oil; cook and stir green pepper and onion until tender. Stir in shrimp, bean sprouts, water chestnuts and soy sauce. Heat through; remove from heat. In bowl, beat eggs until this and lemon colored; stir in shrimp mixture. In skillet, heat 1 tablespoon salad oil; pour egg mixture into hot skillet from ladle or cup to form patties about 5 inches in diameter. When patties are set and brown, turn to brow other side. Serve warm with Hot Soy Sauce.  Makes about eight 5-inch patties (110 calories each)

Hot soy sauce: Heat 2 cups beef bouillon to boiling. Blend 2 tbl cornstarch, 1/4 cup cold water and 2 tbl soy sauce; stir gradually into bouillon. Cook, stirring constantly, until mixture thickens and boils. Boil and stir 1 minutes. Makes about 2 1/4 cups sauce (5 calories per Tablespoon).

Pineapple Orange Crème

• 1 cup graham cracker crumbs

• 1 tbl soft butter

• 1/2 cup nonfat dry mil

• 1/2 cup well-chilled orange juice

• 1 egg white

• 1 tbl lemon juice

• 1/4 cup sugar

• 1 can (8 oz) unsweetened crushed pineapple, drained

Mix graham cracker crumbs and butter. Reserve 1/3 cub crumb mixture; press remaining crumb mixture in ungreased baking pan 8x8x2". In mixer bowl, beat dry milk, orange juice and egg white on high speed, 3 minutes. Add lemon juice; beat 3 minutes high speed. Blend in sugar on low speed, about 1/2 minute. Fold in pineapple. Pour into pan; sprinkle with reserved crumb mixture. Freeze at least eight hours.  9 servings (110 calories each). 

Lime Sherbet

• 3/4 cup boiling water

• 1 envelop low calorie lime-flavored gelatin

• 1/2 cup sugar

• 1 1/2 cups buttermilk

• 1 1/2 tsp grated lemon peel

• 3 tbl lemon juice

Pour boiling water over gelatin and sugar in bowl, stirring until both are dissolved. Mix in remaining ingredients. Chill in freezer until thickened. Beat mixture until foamy. Pour into refrigerator tray. Freeze until firm. Makes eight 1/2 cup servings (70 calories each)

Spanish Omelet

• 1 whole egg

• 4 egg whites

• 1 tbl chopped green pepper

• 1 tbl chopped celery

• 1 tbl chopped pimiento

• 1 tbl tomato sauce

in small bowl beat egg and egg whites. Stir in green pepper, celery and pimiento. Pour into a Teflon-lined small skillet. Cook, shaking the skillet constantly. Transfer to serving plate and top with tomato sauce. Makes 1 serving, about 150 calories.

Seafood Supreme

• 1/2 cup skimmed mild

• 1/2 chicken broth

• 1 tbl cornstarch

• 1 tsp low-sodium vegetable seasoning

• 1/4 cup dry white wine

• 2 cups cut broccoli, steamed

• 3 oz cooked crab meat

• 3 oz cooked shrimp

• paprika

• 1 tbl chopped pimiento

• 1 tbl chopped parsley

Combine skimmed milk, chicken broth, cornstarch and vegetable seasoning in a small saucepan. Cook, stirring constantly, until thickened. Add wine and continue cooking for 2-3 minutes, stirring. Place broccoli and seafood in a small casserole; pour sauce over them. Sprinkle with paprika. Bake at 400 degrees for 5 - 10 minutes, just until hot. Garnish with chopped pimiento and parsley. Makes 2 servings, about 150 calories each.

Mocha Pops

• 2 envelopes unflavored gelatin

• 1/2 cup strong, cold, black coffee

• 2 cups strong, hot, black coffee

• artificial sweetener to equal 1/4 cup sugar

• 1 tsp vanilla extract

• 1 tsp chocolate extract

• 1 cup non-fat, dry milk powder

Sprinkle gelatin over cold coffee. Add hot coffee; stir until gelatin is dissolved. Add sweetener, extracts, and 1/3 cup of dry milk powder; stir. Refrigerate until firm. Remove from refrigerator, and spoon into blender. Add remaining dry milk powder; run at medium speed until smooth. Divide into 12 (3 oz) paper cups. Chill in freezer, 5 minutes. Insert wooden sticks in cent of cups. Freeze until firm. To Serve: Remove from freezer and tear paper cups away from pops.

Coffee Pops

• 2 tbl freeze-dried coffee

• 1 quart boiling water

• artificial sweetener to equal 1/4 cup sugar

• pinch of saffron

Combine coffee, water, sweetener and saffron; Mix well. Let stand 30 minutes. Pour 1/2 cup of the mixture into each of 8 (3 oz) paper cups. Place in freezer. After 1 hour, or when coffee is half frozen, insert wooden sticks into center of cups. Freeze until firm. To serve: Remove from freezer and tear paper cups away from pops. Makes 8 servings.