7-Course Italian Dinner that Totals: 496 calories; 20g fat; 46g carbs; 33g protein
Appetizer: Mini crab cake
Soup: Italian Vegetable
Salad: Romaine with Creamy Italian Dressing
Main Course: Lasagna
Side Dish: Roasted Asparagus & Garlic
Dessert: Orange Jell-O Cocktail
After Dinner: Cheese, Fruit & Espresso
Mini Crab Cakes – makes 10 mini cakes (69.1g each) Cal 98; 3.6g fat; 10.4g carbs; 5.2g protein
1-pound fresh or canned crab meat
2 egg whites
½ cup low-fat mayo
1 tsp Old Bay Seasoning
1-½ cups crushed corn flakes
1 TBS lemon juice
In mixing bowl beat egg whites. Add lemon, mayo, Old Bay and half of corn flake crumbs, and combine. Gently mix in the crab meat. Spray cookie sheet with no fat pan spray and sprinkle with corn flakes. Form 10 crab patties, top w/remaining corn flake crumbs and spray with no fat pan spray. Bake at 350 degrees for 20 minutes until golden.
Italian Vegetable Soup
Serving size 340.1g (about 1½ to 2 cups depending on how many veggies are in the bowl)
30 cal; 0.1g fat; 6.8g carbs; 1.5g protein
2 TBS minced garlic
2 cups chopped cabbage
2 cups chopped cauliflower
1 cup chopped tomatoes
½ cup chopped onion
½ cup shredded carrots
6 cups water
Salt & pepper to taste (try using crushed red pepper)
½ tsp oregano
¼ tsp each of thyme, rosemary, & sage or you can just use about 1 tsp of Italian herb mix.
Mix all ingredients in a pot and simmer for 25 minutes.
Creamy Italian Salad
Cal 23; 0.2g fat; 4.7g carbs; 1.1g protein
1 cup chopped or torn Romaine lettuce
1 TBS each of shredded carrot, radishes, green beans, bell pepper & onions.
2 TBS of Walden Farms creamy Italian salad dressing
Yields 12 - 9 ounce servings. Each serving: 171.7 cal; 8.77g fat; 6.8g carbs; 16g protein
½-pound 97% ground sirloin
1-carton of tofu (14 oz)
½- pound low fat mozzarella cheese, grated (you can reduce the fat and calories if you use a fat-free mozzarella cheese)
15 ounces low fat ricotta cheese
1 quart stewed tomatoes (or 4 cups of chopped fresh Roma tomatoes)
1-cup bell pepper-chopped
6 zucchini squash sliced lengthwise into strips (like lasagna noodles)
3 cloves garlic minced
2.5 TBS Parmesan cheese (you can cut the calories and fat grams if you use low-fat or fat-free parmesan-this recipe is calculated with a full fat version)
3 Knorr’s Beef Bullion Cubes
1½ cups water
Drain the tofu and throw away the water. “Brown” the meat with tofu breaking up both into equal sized small pieces (Since there won’t be much if any fat in the meat, the water from the tofu will keep it from sticking to the pan and browning the way meat usually does.) When the meat is cooked, add the onions, garlic and bell peppers and sweat the vegetables (let them soften & the onions will be translucent). Mix in the herbs, mushrooms, water and bullion cubes and slow simmer until reduced to a very thick sauce with barely any liquid. Takes about 2 hours, stir often.
Preheat oven to 350°. Cover the bottom of large baking pan with a thin crust of mozzarella cheese saving back a little more than half then make a layer of zucchini and slather the top with a layer of ricotta. Add a layer of half of the meat sauce. Add the rest of the zucchini, ricotta, mushrooms & meat sauce in layers. Cover the top with the rest of mozzarella cheese. Bake with a loose tent of foil over it for 45 minutes, it should be bubbling on the edges. Uncover and sprinkle with Parmesan cheese and continue baking uncovered until the cheese has browned, about 15 minutes. Yields 12 9 ounce slices.
Roasted Asparagus & Garlic
Yields 4 servings
(126.7g per serving) 92 cal; 6.9g fat; 6.4g carbs; 2.8g protein
1-pound asparagus spears, trimmed
2 TBS olive oil
8 cloves garlic peeled but left whole
Salt & pepper to taste
Toss all ingredients until everything is well coated with oil. You can pop this back into the fridge to let it marinate for a few hours and then cook it just before dinner. Spread the mixture on a baking sheet in a single layer; do not allow the ingredients to stack. Preheat oven to 350° and bake for about 15-25 minutes or until the garlic turns golden and soft. Do not over-cook the garlic or it will taste bitter so keep an eye on it. Smash the garlic with a fork and form into a paste. Toss all together and place in a serving bowl. If you don’t like your asparagus crunchy, you can steam it before adding it in the recipe.
Orange and Cream Desert:
Yields 4 servings
Jell-O: 10 cal; 1g protein. 1 TBS.
Yogurt: 18 calories; .6g carbs; 1.4g pro
Orange Calories 8; 2 carbs; .16 pro
1 package sugar-free orange jell-o
4 orange slices
1 tsp artificial sweetener
4 TBS Greek yogurt
Slice 1 orange across the segments and use the largest slices. Mix jell-o as directed using the ice method. In a small container or jar, combine 4 TBS of Greek yogurt with 2 TBS of the now cool orange jell-o liquid mixture, mix well and put into the fridge.
Pour jell-o into 4 margarita glasses and put 1 orange slice per glass on the rim. Chill Jell-O until set. Before serving, whip the Greek yogurt and place 1½ TBS in the center of each glass. A nice option is to garnish the yogurt with a mint spring.
Cheese & Fruit
Fat free cheddar ½ ounce 21 cal; .11 fat; 1.9 carbs; 3.2g pro.
2 Apple Rings 14.6 cal; .0048g fat; 3.8g carbs; .072g pro
1 Pear slice – 8.1 cal; .017g fat; 2.2g carbs; .053g pro
Demitasse cup of Black Espresso with sugar substitute:
1.2 cal; 0.11g fat; 0.071g pro
Cube fat-free cheddar cheese in ¼ ounce cubes. On each plate put 2 cheese cubes, 2 apple rings and 1 slice of pear. Garnish with a spring of parsley. Serve with a cup of espresso in demitasse cups (they hold about 2 ounces) sweetened with 0 calorie sweetener.