Classic Meals Slimmed Down

Summer swimsuit season fast approaches.  This doesn’t mean you need to bypass comfort foods.  Try the slimmed down versions of these classic recipes.

Caramelized Onion, Mushroom and Gruyere Quiche with Oat Crust


For the crust:

  • Cooking spray
  • 3/4 cup rolled oats
  • 1/2 cup all-purpose flour
  • 1/4 teaspoon salt
  • 3 tablespoons cold, unsalted butter, cut into small pieces
  • 3 tablespoons cold, lowfat buttermilk

For the filling:

  • 4 teaspoons olive oil
  • 1 large onion, sliced thinly into half moons
  • 8 ounces sliced mixed mushrooms, such as cremini, oyster, shiitake
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon dry mustard
  • 1 tablespoon chopped fresh thyme leaves (or 1 teaspoon dry)
  • 3 large eggs
  • 3 egg whites
  • 1 cup evaporated fat-free milk (not condensed milk)
  • 2/3 cup grated Gruyere cheese (about 1-ounce)


Preheat the oven to 400 degrees F.

Spray a 9-inch pie dish with cooking spray.

To prepare the crust, put the oats, flour and salt in the bowl of a food processor and pulse 3 times to combine. Add the butter and pulse about 12 times, until you get a pebbly course texture. Add the buttermilk and pulse 3 to 5 times more to combine. Form the mixture into a ball and place it between 2 large pieces of waxed paper. Roll out into a circle about 10 inches in diameter.

Remove the top sheet of waxed paper. Transfer the crust, still on the other piece of waxed paper to the pie dish, then remove the waxed paper from the top. Press the crust gently into the dish. Bake for 9 minutes, then let cool.

To prepare the filling, heat 2 teaspoons of oil in a large nonstick pan over a medium-low heat. Add the onion and cook, stirring occasionally, until golden brown and caramelized, about 20 minutes. Transfer the onions to a bowl. Add the remaining 2 teaspoons of oil to the pan and heat over a medium-high heat. Add the mushrooms and cook, stirring occasionally, until they have released their water and begin to brown, about 6 minutes. Add the onions back to the pan, stir in the salt, pepper, mustard and thyme.

In a medium bowl whisk together the eggs, egg whites and evaporated milk.

Sprinkle the cheese into the pie crust. Top with the mushroom-onion mixture and pour the egg mixture on top. Reduce oven temperature to 350 degrees F. Bake for 35 minutes or until knife inserted in the middle comes out clean. Let stand for 5 minutes before cutting into 6 wedges and serving.

Nutritional analysis per serving (Serving size: 1 wedge)

Calories 270; Total Fat 14 g; (Sat Fat 6 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 14 g; Carb 24 g; Fiber 2 g; Cholesterol 125 mg; Sodium 430 mg

Excellent source of: Protein, Riboflavin, Phosphorus, Selenium

Good source of: Vitamin A, Niacin, Vitamin D, Pantothenic Acid, Calcium, Iodine, Iron, Potassium

Beef Stroganoff


  • 4 teaspoons canola oil
  • 1 pound top round, London broil, or flank steak, thinly sliced
  • 1 small onion, thinly sliced
  • Two 8-ounce packages white button mushrooms, cleaned, stemmed, and sliced (about 5 cups)
  • 2 cloves garlic, minced
  • 1 tablespoon all-purpose flour
  • 2 cups low-sodium beef broth
  • 1/2 cup dry red wine
  • 3/4 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 2/3 cup plain Greek-style nonfat yogurt

For Serving:

  • 4 cups cooked whole-wheat egg noodles
  • 4 teaspoons minced fresh parsley


Heat 2 teaspoons of the oil in a large skillet over medium-high heat. Add the beef and cook until browned on all sides, about 5 minutes. Transfer the meat with its juices to a plate.

Heat the remaining 2 teaspoons of oil in the skillet over medium-high heat. Add the onions and cook, stirring, until soft and translucent, about 3 minutes. Add the mushrooms and garlic and cook, stirring occasionally, until the mushrooms are soft and have released most of their water, about 5 minutes.

Return the beef and juices to the pan and stir to incorporate. Sprinkle with the flour and stir until well combined. Add the beef broth, wine, salt, and pepper and bring to a boil. Reduce the heat and simmer until the mixture thickens and reduces slightly, 5 minutes. Stir in the yogurt and cook for 1 minute more.

Spoon the mixture over the noodles and garnish with parsley.

Serving size: 1 cup noodles, 1 1/2 cups beef-mushroom mixture, 1 teaspoon parsley

Per Serving:

Calories 520; Total Fat 15 g (Sat Fat 3.5 g, Mono Fat 6.5 g, Poly Fat 2.5 g); Protein 40 g; Carb 51 g; Fiber 2 g; Cholesterol 85 mg; Sodium 560 mg

Excellent source of: Copper, Folate, Iron, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Protein, Riboflavin, Selenium, Thiamin, Vitamin B6, Vitamin B12, Vitamin K, Zinc

Good source of: Fiber, Magnesium

Cherry Ricotta Cheesecake


  • Cooking spray
  • 1 16-ounce container of part-skim ricotta cheese
  • 1/2 cup of reduced-fat sour cream
  • 4 ounces of neufchatel cheese, or reduced fat cream cheese, softened
  • 3 large eggs
  • 3/4 cup of sugar
  • 1/4 cup of all-purpose flour
  • 1 teaspoon of vanilla extract
  • 1 teaspoon of finely grated lemon zest
  • 1/4 teaspoon of salt
  • 2 cups fresh or frozen pitted sweet cherries
  • 1 tablespoon honey
  • 1 tablespoon lemon juice
  • 1/2 teaspoon unflavored gelatin
  • 1 tablespoon warm water


Preheat oven to 325 degrees. Coat a 9-inch spring form pan with cooking spray. Place ricotta in a food processor and process until smooth and creamy. Add sour cream, cream cheese, eggs, sugar, flour, vanilla, lemon zest and salt. Process until well blended. Pour into the prepared pan and bake until the center is just set, 50 to 55 minutes. Transfer to a wire rack to cool, then cover and chill in the refrigerator for 3 hours.

Put the cherries, honey and lemon juice in a medium saucepan and bring to a boil. Remove the pan from the heat. In a small bowl stir the gelatin in the warm water until dissolved then stir the dissolved gelatin into the cherry mixture. Cover and chill in the refrigerator for 3 hours, stirring once or twice, until the mixture is thickened but not yet formed to the pan.

After the 3 hours chilling, top the cheesecake with the cherry mixture and then serve, or keep in the refrigerator, covered, for up to three days.

Per Serving:

Calories 290; Total Fat 12g; (Sat Fat 7 g, Mono Fat 3.5 g, Poly Fat .6 g) ; Protein 12 g; Carb 34 g; Fiber 1 g; Cholesterol 115 mg; Sodium 230 mg

Excellent source of: Calcium, Protein, Selenium

Good source of: Phosphorus, Riboflavin, Vitamin A

Courtesy of:

Food Network

Food Network

Light, Healthy Cuisine

Spring has arrived!  Celebrate with this light, tasty dinner or lunch.  It is sure to please friends and family.

Spiced Pita Chips


  • 4 pitas
  • 3 tablespoons olive oil
  • 2 teaspoons paprika
  • 1 teaspoon dried oregano
  • 1/2 teaspoon kosher salt


  1. Heat broiler. Split the pitas to make 8 rounds and brush them with oil. Sprinkle with the paprika, oregano, and salt.
  2. Slice the pitas into triangles. Arrange on 2 baking sheets and broil until crisp, about 2 minutes.

Orecchiette With Roasted Broccoli and Walnuts


  • 12 ounces orecchiette or some other short pasta (3 cups)
  • 1 bunch broccoli (1 1/2 pounds), cut into small florets
  • 1/2 cup walnuts, roughly chopped
  • 1/4 cup olive oil
  • 2 cloves garlic, chopped
  • kosher salt and black pepper
  • 2 tablespoons unsalted butter
  • 1/4 cup grated Parmesan (1 ounce)


  1. Heat oven to 400° F.
  2. Cook the pasta according to the package directions. Reserve ¾ cup of the cooking water, drain the pasta, and return it to the pot.
  3. Meanwhile, on a rimmed baking sheet, toss the broccoli, walnuts, oil, garlic, ½ teaspoon salt, and ¼ teaspoon pepper. Roast, tossing once, until the broccoli is tender, 18 to 20 minutes.
  4. Toss the pasta with the broccoli mixture, butter, and ½ cup of the reserved pasta water. (Add more water if the pasta seems dry.) Sprinkle with the Parmesan before serving.

Almost-Raw Honey Cheesecake Bars with Cranberry Topping


  • 3 cups raw cashews, divided
  • 1 cup frozen cranberries
  • 1/4 cup plus 2 Tbs. raw, unfiltered honey, divided
  • 1/4 cup apple juice
  • 1/4 cup raw coconut oil, softened, plus extra for greasing baking dish
  • 1 cup raw walnuts
  • 1/4 cup raisins
  • 1 cup raw macadamia nuts
  • 1/2 cup lemon juice
  • 1 tsp. vanilla extract
  • 1/2 tsp. salt


1. Cover 2 cups cashews with cold water, and soak 3 hours, or overnight.

2. Simmer cranberries, 2 Tbs. honey, and apple juice in saucepan over medium-low heat 10 to 12 minutes, or until cranberries pop. Cool 15 minutes. Pulse in blender or food processor until sauce is thick and smooth. Cool completely.

3. Grease bottom and sides of 8-inch-square glass baking dish with coconut oil. Process walnuts, raisins, and remaining 1 cup cashews in food processor, until mixture begins to stick together. Press into prepared dish, and chill 30 minutes, or overnight.

4. Drain soaked cashews. Purée cashews, macadamia nuts, lemon juice, remaining ı/4 cup coconut oil, remaining ı/4 cup honey, vanilla extract, salt, and 3 Tbs. water in food processor 5 minutes, or until smooth and creamy. Spoon cashew mixture over crust. Spread cranberry mixture over top. Cut through cheesecake with small knife to swirl. Freeze cheesecake 1 hour before serving. Thaw 5 minutes, then slice into 16 bars.

Courtesy of:

Real Simple

Real Simple

Vegetarian Times

Pull Together a Full Meal in Under 30 Minutes!

This dinner is perfect for the busy mom.  All of these courses can be pulled together in under 30 minutes, leaving plenty of time to spend with the young ones.  Put the brownies in the oven when the family sits down to eat, and it will be ready once everyone finishes with the meal.

Corn Muffins with Bacon Bits and Cheddar Cheese


  • A drizzle extra-virgin olive oil
  • 6 slices bacon, chopped
  • 1 box corn muffin mix plus ingredients according to package directions to make 1 batch muffins
  • 1 rounded teaspoon smoked sweet paprika
  • 3 to 4 tablespoons finely chopped chives
  • 1/3 pound brick sharp yellow Cheddar, chopped into 1/4-inch dice


Preheat oven to muffin mix package directions.

Drizzle a little extra-virgin olive oil into a small skillet and place over medium-high heat. Add bacon to hot pan and crisp, 5 to 6 minutes. Remove from pan and drain on a paper towel. Set aside.

Prepare the muffin mix and muffin tin to package directions. Stir in paprika, chives, chopped cheese and crisp bacon bits. Fill muffin tins and bake until golden brown.

Buffalo Chicken Salad


  • 2 hearts romaine lettuce, chopped
  • 1 cup shredded carrots, available in pouches
  • 2 ribs celery with greens, chopped
  • 1/2 cup ranch dressing
  • 1/2 cup blue cheese crumbles
  • 1 package, 3/4 to 1 pound, chicken tenders, cut into bite size pieces
  • 1 tablespoon vegetable oil, 1 turn of the pan
  • 2 tablespoons butter
  • Salt and black pepper
  • 1/4 cup hot sauce


Preheat a skillet over medium-high heat.

Combine lettuce, carrots and celery in a salad bowl. Combine ranch dressing and blue cheese crumbles in a small bowl.

Add oil and butter to hot pan with the chicken. Season with salt and pepper and sear for 2 or 3 minutes, then add hot sauce. Reduce heat a little and cook 5 minutes more.

Toss salad with dressing and season with salt and pepper. Top salad with Buffalo chicken and serve.

Cheesecake Brownies


  • 1 (19.8 ounce) package brownie mix
  • 1 (8 ounce) package cream cheese
  • 1 egg
  • 1/3 cup white sugar


  1. Prepare the brownie mix as directed by manufacturer. Preheat oven to temperature indicated on box. Grease a 9×13 inch pan.
  2. Spread the brownie batter evenly into the prepared pan. Using an electric mixer, beat together the cream cheese, egg and sugar until smooth. Dollop the cream cheese mixture on top of the brownie batter. Swirl together using a knife or skewer.
  3. Bake according to manufacturer’s instructions. Brownies will be done when a toothpick inserted comes out clean. Cool in the pan, then cut into bars and serve.

Courtesy of:

30 Minute Meals

30 Minute Meals

All Recipes

Lemon-Oregano Chicken with Vegetable Stacks


  • 4 (5-ounce) skinless chicken breast halves, trimmed of all visible fat and cut into 1/2-inch cubes
  • 1/2 cup fresh lemon juice
  • 1/2 cup dry white wine
  • 1/4 cup extra-virgin olive oil
  • 4 teaspoons crushed dried oregano
  • 1 teaspoon salt, optional
  • 1 teaspoon white pepper
  • 4 small Idaho potatoes, peeled and cut into 3/4-inch cubes
  • Vegetable Stacks, recipe follows


Place the chicken cubes in a shallow dish. Whisk together the lemon juice, wine, olive oil, oregano, salt, if using, and white pepper. Pour over the chicken. Cover and refrigerate for at least 1 hour or overnight.

Preheat the oven to 450 degrees F.

Spread the potatoes in a shallow roasting pan. Roast for 15 minutes. Add the chicken with its marinade. Cover with foil and bake for 30 minutes. Uncover, stir the potato-chicken mixture, and continue to bake for another 15 minutes. Remove from the oven and let stand for 5 minutes before dividing among 4 heated dinner plates. Serve with a Vegetable Stack alongside.

Vegetable Stacks:

1 large carrot, peeled and sliced thinly on the diagonal

2 small yellow summer squash, trimmed and sliced in thin julienne strips the same length as the snow peas

1/2 pound fresh snow peas, trimmed

Place the carrot slices and squash strips in a vegetable steamer over simmering water. Cover and steam for 2 minutes. Add the snow peas to the steamer and continue to steam for another 1 to 2 minutes, until all the vegetables are crisp-tender.

Divide the snow peas among the 4 dinner plates, arranging closely together lengthwise to form a flat base. Arrange the carrot slices on top of the snow peas and top with the strips of squash in the same direction as the snow peas. Serve hot.

For dessert..

Cookies and Cream Cheesecake

An easy no-bake cheesecake recipe.


  • 24 chocolate sandwich cookies (oreos), finely crumbled, about 2 cups
  • 6 tablespoons margarine, room temperature
  • 1 envelope unflavored gelatin
  • 1/4 cup cold water
  • 8 oz cream cheese, softened
  • 1/2 cup sugar
  • 3/4 cup milk
  • 1 cup heavy cream, whipped
  • coarsely crumbled chocolate sandwich cookies (Oreos), about 1 to 1 1/2 cups


Combine fine cookie crumbs and soft margarine; press into bottom of 9-inch springform pan. In a saucepan, soften gelatin in cold water; stir over low heat until dissolved. In a mixing bowl, combine cream cheese and sugar, mixing at medium speed of an electric hand-held mixer until well blended, Gradually add gelatin mixture and milk, mixing until well blended. Chill until mixture is thickened but not set; fold in whipped cream. Reserve 1 1/2 cup cream cheese mixture; pour remaining cream cheese mixture over crust. Top with coarsely crumbled cookies then remaining cream cheese mixture. Chill until firm.

(Recipes courtesy of

Coupons for this meal, available as of 7/27/09:

$1 off any Filippo Berio Olive Oil 17oz or larger

$1 off one DeLallo Extra Virgin Olive Oil

$1 off any two Keebler Fudge Shoppe Cookies