Once again, these are from the Hungry Girl: 200 Under 200 book. Two hundred recipes under 200 calories....great idea for those of us counting calories and eating smaller portions. I got my copy at the local Hy-Vee, but they are available through her website and other retailers.
Cheesy Cauliflower Casserole
1 large head of cauliflower, chopped
1 onion, chopped
3 wedges The Laughing Cow Light Original Swiss cheese, room temperature
1 cup fat-free cottage cheese
1 cup low-fat or light ricotta cheese
1 cup shredded fat-free cheddar cheese
1 cup fat-free liquid egg substitute
1 tsp salt
1/8 tsp black pepper
Optional Topping: Paprika
Preheat oven to 375 degrees.
Place cauliflower and onion in large microwave safe bowl with 1/2 cup water. Cover and microwave for 6-8 minutes. Once bowl is cool enough to handle, drain water and set aside.
Place cheese wedges in a microwave-safe dish and microwave for 10-15 seconds. Mix until smooth. If needed, return to the microwave for an additional 10 seconds and stir again.
Add cheese and all other ingredients to the bowl with the cauliflower and onion and stir until mixed well.
Spray a medium-large baking dish with non-stick spray. Transfer contents of the bowl to baking dish. Sprinkle paprika lightly on top, if you like. Bake in the oven for one hour.
Let cool for at least 10 minutes. Serve warm or at room temp (warm sounds better to me).
Makes 9 servings. 117 calories, 2g fat, 10g carbs, 14.5g protein
Spinach, Mushroom, and Mozzarella SupremeTwo 16oz bags frozen chopped spinach, thawed, drained and thoroughly dried
1-1/2 cups canned sliced mushrooms (about 2 med cans or 1 lg one), drained
3 wedges The Laughing Cow cheese (any Light flavor), room temp
1 cup diced onion
1/3 cup shredded fat-free mozzarella cheese
3/4 tsp garlic powder
Optional: Salt and Black Pepper
Preheat oven to 350 degrees.
In a pan sprayed with non-stick spray, cook onion over high heat on the stove until browned (about 3 minutes). Set aside.
Pat spinach with paper towels making sure all excess moisture has been removed. In a mixing bowl, combine spinach, onion, cheese wedges, and garlic powder. Mix well until thoroughly combined.
Spray a medium casserole dish with nonstick spray. Spread half the spinach mixture along the bottom. Layer half the mushrooms evenly over the spinach mixture.
Spread remaining spinach mixture over the mushroom layer. Layer remaining mushrooms on top. Sprinkle casserole with mozzarella cheese
Bake in oven for 25-30 minutes, until cheese layer begins to crisp slightly.
Season to taste with salt and pepper if desired.
Makes 6 servings. 106 calories, 1g fat, 11g carbs, 8g protein
Miracle Mashies
1 large potato (about 13oz)
3 cups cauliflower florets
3 Tbsp fat-free half & half
1 Tbsp. light whipped butter or light buttery spread
1/4 tsp. salt
Additional salt and black pepper, to taste
Optional: 1/2 tsp. crushed garlic
Bring a large pot of water to a boil.
While waiting for water to boil, peel and cube potato.
Once water is boiling, add peeled potato cubes and cauliflower florets. Allow water to return to a boil, and then reduce heat to medium. Cook for 15-20 minutes until potatoes and cauliflower are very tender.
Remove pot from heat and carefully drain water. Transfer potato mixture to a large bowl. Add half & half, butter, and salt. Add crushed garlic, if you like.
Mash with potato masher until completely blended. Season to taste with pepper and additional salt.
(I think adding some fat-free cheese to these would be super yummy and add some protein.)
Makes 5 servings. 82 calories, 1g fat, 16g carbs, 3g protein.
Once again, if you give these a try before I do, please leave a comment and let us know what you thought of it! I chose the above recipes because they're ones I think I can probably get my family to eat as well and what a way to sneak in some veggies! ;)
