Broccoli Rice

Side dishes can be so dangerous for a diet, can't they? They add up the calorie count with cheese, starch, butter or oil... yikes! How about a tasty side that gets you both veggies and rice for under 100 cals per serving? What if I throw in that it's also super easy? Hope this makes it to your dinner table some time soon!

Broccoli Rice

1 can 98% fat free cream of chicken soup
1 cup water
3/4 cup long grain rice
1/2 pkg. of frozen chopped broccoli, thawed (fresh works great too!)

Combine soup and water first, then stir in rice and broccoli. Pour into 1-quart oven-safe dish. Bake at 350 degrees for 40-45 minutes until rice is tender and liquid is absorbed. Makes 4 servings.

Yum! Zucchini Pasta Bake

This weather change is really messing with my sinuses. All I wanted to do this afternoon was sit in my sweats with a cup of tea. Unfortunately, that plan was a bit interrupted by the need to also feed myself (and my husband). Today was the day to pull out a comfort food that I wouldn't feel horrible about later. Sure, it's pasta. Yep, it has cheese. It's not going to make an "under 200 cals" sort of list. But, if you indeed use the ingredients listed here, and follow the cheese measurements, you can eat this version in moderation and not feel so bad about it later. Enjoy!

1 lb. penne (either Barilla Plus or Ronzoni SmartTaste... or an equivalent of the same nutrient quality)
1 jar of your favorite pasta sauce
1 medium zucchini
1/2 cup part-skim reduced fat mozzarella
1/2 cup 3-cheese Italian blend (parmesan, romano & asiago)
2 T. bread crumbs
cooking spray

Cut zucchini into 1/2-inch cubes and pour onto greased baking sheet. Spray the zucchini with a layer of cooking spray. Bake at 425 degrees for 10 minutes, until very tender**. While the zucchini is baking, cook the pasta according to package directions. When the pasta and zucchini are done, combine pasta, with sauce and zucchini. Pour half the pasta mixture into a 2-quart round casserole dish. Top with 1/2 cup mozzarella. Pour the other half of the pasta mixture on top of the cheese. Top with the 3-chese Italian blend and breadcrumbs. Bake at 350 degrees until golden brown.

**You can also grill it in halves and then chop it if you prefer.

Spontaneous Casserole

It doesn't have a name, but if it did, it would probably be something like "Forgot to Plan Dinner Casserole" or something similar to indicate that I was a little desperate when I put it together. I know this is a fairly uncommon pairing of flavors, but trust me here!

1 cup brown rice, uncooked
1 lb ground beef
1 10-oz pkg chopped broccoli
1 can sloppy joe mix
1 can cream of chicken soup (I used the 98% fat free version)
1 cup reduced fat shredded cheddar cheese (or whatever you have on hand)

Cook the rice according to package directions. While the rice is cooking, brown the meat in a skillet and defrost the broccoli. Allow the meat to cool a bit and combine broccoli and meat in a mixing bowl. Stir in sloppy joe mix and soup. When the rice is done, pour it into the bottom of a 2-quart casserole dish. Pour meat mixture evenly on top of the rice. Top with cheese and bake at 375 degrees until cheese is melted and bubbly.