LIGHT & SAVORY MENU

The following menu items are for those people who like savory foods and comfort foods.  The recipes are significantly lower in calories, fats and sodium than their counterpart.

 

CHICKEN DISHES

 

 

CHICKEN TETRAZZINI (1 ¼ cups)

Served with Linguine

435 Calories per serving, 12.2 grams fat (4.9g saturated)

 

CREAMY CHICKEN AND BROCCOLI CASSEROLE (1 ½ cups)

277 Calories, 11.9 grams fat (3.6g saturated)

 

CHICKEN CORDON BLEU (1 six ounce chicken roll)

Served with Fresh Green Beans

414 Calories, 12.4 grams fat (5.5g saturated)

 

CHICKEN-BROCCOLI MAC AND CHEESE WITH BACON (1 ½ cups)

343 Calories, 12.2 grams fat (6.2g saturated)

 

CHICKEN VERDE ENCHILADAS

400 Calories, 18 grams fat (6.5g saturated)

 

CHICKEN ENCHILADAS WITH RED SAUCE (2 enchiladas and 1 tablespoon sour cream)

374 Calories, 13.2 grams fat (6g saturated)

 

SOUTHWESTERN COBB SALAD WITH CHICKEN (ENTRÉE)

293 Calories, 13.6 grams fat (2.5g saturated)

 

CHICKEN SALAD (1 cup chicken, 1 cup salad)

399 Calories, 13.6 grams fat (1.9g saturated)

 

MAPLE-SOY CHICKEN THIGHS (2 thighs)

349 Calories, 12.6 grams fat (3.3g saturated)

 

SWEET AND SPICY CHICKEN AND VEGETABLE STIR-FRY (1 cup)

349 calories, 14.2 grams fat, (1.7g saturated)

Served with Sesame Rice (1/2 cup)

119 Calories, 3.3 grams fat (1.7g saturated)

 

CHICKEN CHILI (1 cup)

189 Calories, 4.3 grams fat (0.5 saturated)

 

  BEEF DISHES

 

CHEESY MEATLOAF MINIS (1 meatloaf, 1 cup salad)

Served with Salad and Balsamic Vinaigrette

317 Calories, 16 grams fat (5.6g saturated)

 

 BEEF BOURGUIGNONNE (3/4 cup of stew, ½ cup potatoes)

Served with Mashed Potatoes

382 Calories, 13.4 grams fat 6.2g saturated)

 

BEEF STROGANOFF (1 cup beef mixture, 1 cup noodles)

Served with Noodles

357 Calories per serving, 11.1 grams fat (4.7g saturated)

 

MONGOLIAN BEEF (1 cup beef, 1 cup noodles (noodle calories not included)

Can be served with Rice Noodles which will add additional calories and fat

237 Calories, 10.5 grams fat (3.5g saturated)

 

BEEF TENDERLOIN FILET (4 ounce steak, ½ cup beans)

Served with Balsamic Green Beans

244 Calories, 9.4 grams fat (4g saturated)

 

SEAFOOD

  

SHRIMP PAD THAI (serves 4)

  Served with Pad Thai Noodles

462 Calories, 16.1 grams fat (1.6g saturated)

 

SHRIMP CURRY WITH COCONUT RICE

366 Calories, 12.5 grams fat (3.8 saturated)

 

SALADS

 

SPINACH AND PARMESAN SALAD (Side Dish)

52 Calories, 3.7 grams fat (1.1g saturated)

 

SOUTHWESTERN COBB SALAD WITH CHICKEN (ENTRÉE)

293 Calories, 13.6 grams fat (2.5g saturated)

 

CHICKEN SALAD (1 cup chicken, 1 cup salad)

399 Calories, 13.6 grams fat (1.9g saturated)

 

KALE CAESAR SALAD (1 ¼ cups)

118 Calories, 6.3 grams fat (1g saturated)

 

GREEK SALAD CUCUMBERS WITH FETA (1 ½ Cups)

49 Calories, 3.8 grams fat (1.4 saturated)

 

VEGETABLE SIDE DISHES

 

CREAMED CORN (1/2 cup)

129 Calories, 4.7 grams fat (2.7g saturated)

 

CRISPY TOPPED BRUSSELS SPROUTS AND CAULIFLOWER GRATIN (1 cup)

148 Calories, 5.2 grams fat (2.0 saturated)

 

BUTTER ROASTED CARROTS (1/2 cup)

61 Calories, 4.2 grams fat (2g saturated)

 

MOROCCAN SPICED BABY CARROTS (2/3 cup)

96 Calories, 7 grams fat (1g saturated)

 

SNAP PEA AND RADISH SAUTÉ

65 Calories, 3.1 grams fat (1.9 saturated)

 

STARCH SIDE DISHES

 

PARMESAN POTATOES (1/2 cup serving)

131 Calories, 5.4 grams fat (3.7g saturated)

 

TWO CHEESE MAC & CHEESE (1 cup)

358 Calories, 15 grams fat (6.1g saturated)

 

SMASHED POTATOES (1 cup)

225 Calories, 4.1 grams fat (2.5 saturated)

Variations: Roasted Garlic & Sage, Southwest with Chipotle, Bacon & Cheddar

 

 

 

GLUTEN-FREE AND LACTOSE-FREE MEALS AVAILABLE

 

 

These recipes have been adapted from “Cooking Light Recipe Makeovers”