With Love From
Darling's Kitchen

21. Let's Trim Down with

The Moderation Diet

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The Recipes
Delicious Casseroles Under 300 Calories and a
Skinny Dessert That You Will Love


Big Chile Chicken Relleno withTomato & Chile Salsa & Pink Rice
Old Fashioned Stuffed Peppers in Tomato Sauce
Vegetable Paella with Artichokes & Yellow Rice
Lemon Cheesecake with Strawberry Sauce
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The Big Chile Chicken Relleno with
Tomato & Chile Salsa & Pink Rice

There is no way you would judge this delicious Mexican dish as a diet casserole, but at approximately 350 calories, including the rice, it most assuredly is. This will appeal to those with a keen and spicy palate.  You may add an extra dash or two of Tabasco Sauce to the salsa, if you like it very hot.

             4   ounces low-fat Mozzarella cheese, grated
             6   ounces cooked chicken, coarsely chopped (white meat only)
             2   tablespoons grated Parmesan cheese
             2   tablespoons chopped green onions
             2   tablespoons chopped cilantro

             1   can (7 ounces) whole green chiles.  Carefully remove seeds.
             4   teaspoons low-fat sour cream

In a bowl, stir together first 5 ingredients until nicely mixed.  Divide mixture and stuff the chiles.  Place chiles in one layer in an 8xl2-inch baking pan and spread Tomato & Chile Salsa over the top.

Bake in a 350-degree oven for about 15 minutes, or until cheese is melted.  Serve with a teaspoon of sour cream on top.  Pink Chile Rice is an excellent accompaniment.  Serves 4.

Tomato & Chile Salsa:
         1/2   cup canned chopped stewed tomatoes
              l   can (4 ounces) diced green chiles
             4   tablespoons finely chopped green onions
             4   tablespoons finely chopped cilantro
             2   tablespoons vinegar
         1/8   teaspoon garlic powder
                  dash of Tabasco Sauce

Stir together all the ingredients until blended.
(Chile Rellenos - About 210 calories per serving)

Pink Chile Rice: 
In a saucepan, stir together 3/4 cup rice, l 1/2 cups chicken broth, 1/4 cup chopped stewed tomatoes, 1/2 teaspoon chili powder, 1/2 teaspoon ground cumin.  Cover pan and simmer mixture for 30 minutes, or until rice is tender and liquid is absorbed.  Serves 4.
(Pink Chile Rice - About 139 calories per serving)

Note:   -If the whole chiles are small, then sprinkle any left-over stuffing over
the tops of the chiles in the pan.
            -1 can (1 pound) stewed tomatoes, drained and chopped will be sufficient for the rice and salsa.  Use juice for another use.
            -Entire dish can be assembled earlier in the day and heated before serving.


Old-Fashioned Stuffed Peppers in Tomato Sauce

         6 large bell peppers, cut in half lengthwise (top to bottom). 
                     Remove seeds and membranes.  You will have 12 halves.  Red,
                     Orange, Green or Yellow Bell Peppers can be used.

          1     pound ground turkey
          1     tomato, peeled, seeded and chopped (fresh or canned)
      3/4     cup rice (par-boiled in 3 cups water for 15 minutes), drained
          1     tablespoon minced parsley leaves
      1/2     teaspoon sweet basil flakes
                 pepper to taste

Place peppers in a 9x13-inch pan.  Combine the remaining ingredients and divide stuffing between the peppers, smoothing the tops.  Pour Quick Tomato Sauce over the tops, cover pan with foil, and bake at 350-degrees for 40 minutes.  Uncover pan and continue baking for 20 minutes, basting now and again.  Serves 6 as a main course or 12 as a side dish.

Quick Tomato Sauce:
          1     can (1 pound) stewed tomatoes, chopped.  Do not drain.
          3     tablespoons tomato paste
          1     small onion, grated
          1     teaspoon sugar
          1     clove garlic, minced
          1     tablespoon minced parsley leaves
      1/2     teaspoon sweet basil flakes
      1/2     teaspoon Italian Herb Seasoning flakes
                 pinch of cayenne pepper

In an uncovered saucepan, simmer together all the ingredients for 10 minutes.
(About 273 calories per serving-serving 6)
(About 137 calories per serving-serving 12)

 

Vegetable Paella with Artichokes & Yellow Rice

Artichokes, tomatoes and rice sparkled with lemon and cheese give this vegetable casserole the feeling of a complete meal...which it could well be.  Leftover diced cooked chicken, beef or fish can be stirred in after cooking, but the fullness of the flavor stands alone quite well. It is a lovely dish to serve on a buffet, with its myriad of colors and textures.

          1     package (10 ounces) frozen artichoke hearts, cooked tender in 2 cups
                     water and 2 tablespoons lemon juice, drained and quartered.
          1     cup rice
          2     cups chicken broth
          2     medium tomatoes, peeled, seeded and chopped
          2     large marinated red peppers, cut into strips
      1/3     cup chopped green onions
          1     clove garlic, minced
          2     teaspoons oil
          2     tablespoons lemon juice
          1     teaspoon turmeric, or a little more to taste
      1/4     teaspoon ground cumin
                 black pepper to taste

          4     teaspoons grated Parmesan cheese
          2     tablespoons minced parsley

In a Dutch oven casserole, stir together first group of ingredients, cover pan and simmer mixture for 30 minutes, or until rice is tender and liquid is absorbed.  Fluff rice with a fork and serve, sprinkled with grated cheese and parsley.  Serves 4.
(About 269 calories per serving)

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Lemon Cheesecake with Strawberry Sauce

This is a fairly delectable cheesecake, even though it is made with low-fat ingredients.   Make certain that all the ingredients are at room temperature so that the cream cheese will beat smoothly.   If it is cold, it will form small lumps.

         1/4    cup vanilla wafer crumbs

             1    pound low-fat cream cheese, at room temperature
             2    cups low-fat sour cream
         3/4    cup sugar
             2    eggs
             2    egg whites
             4    tablespoons grated lemon (use fruit, juice and peel)
             2    teaspoons vanilla

In a 10-inch springform pan, sprinkle crumbs evenly.   Beat together the remaining ingredients until nicely blended.   Do not overbeat.   Pour mixture into prepared pan and bake at 350-degrees for 45 minutes.   (Center will be soft.)  Allow to come to room temperature and then refrigerate for several hours or overnight.   Cut into wedges to serve and serve with 1 tablespoon of Strawberry Sauce on top.   Serves 16.
(About 145 calories per serving including sauce)

Strawberry Sauce:
Stir together 1 cup mashed strawberries and 3 tablespoons undiluted frozen orange juice concentrate.   Yields 1 1/4 cups sauce.

Note:  -To facilitate removing cheesecake from the pan, line the springform pan               with parchment paper.

As Always,
Enjoy with Love
,
Renny Darling

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