Italian Mushroom & Onion Calzone

My boyfriend and I are starting "meatless Mondays" as of last night. I could probably become a vegetarian but I love meat too much, so this is a stepping stone! I decided to make a calzone last night because I haven't had one in probably 10 years! They're easy to make and taste delicious! Feel free to use your own ingredients for the filling and be creative!

Ingredients: 

Pillsbury thin crust pizza dough
1 bag of your preferred shredded cheese (I used the pizza blend)
1 package of mushrooms
1 medium white onion
Italian seasoning
Non-stick spray
1 tablespoon of EVOO

Directions

Pre-heat the oven to 400 degrees. Chop up the mushrooms and onion to small diced sizes. Place in a medium sized frying pan with 1 tablespoon of EVOO. Place on medium heat. Stir well as they begin to cook. Once they are all finished cooking, set aside. Take a large sized cookie sheet and spray with non-stick spray. Lay out the pizza dough. Top the center of the dough with cheese (about the same amount you would use on a pizza), be sure to set some cheese aside for the topping. Next, evenly add the mushroom and onion mixture on top of the cheese. Fold up the edges of the dough to seal like the picture below. Place in the oven for about 10 minutes or until you start to notice it browning on the top.

Once the calzone is lightly browned on the top, take it out and sprinkle with the remaining cheese and a dash of Italian seasoning.

Place it back in the oven for 1-2 minutes. Now change the oven to "broil". Make sure you watch it like a hawk! With the broil option, if you leave it in too long, it will burn. Take it out once the top is crispy looking.

Let the calzone sit for 5 minutes. Slice up and serve with your favorite sides. I served ours with a side of Trader Joe's Creamy Tomato Basil sauce for dipping and Trader Joes Arancini Bites (Rissoto and Fontina cheese filled balls...yum!)

Roasted Veggie Croissants

I made these the other night for a family party and they were delicious! 

Ingredients:

1 onion

1 package of mushrooms

1 zucchini

1 summer squash

1 red pepper

1/2 bunch of asparagus

1 tablespoon of minced garlic

1 tablespoon of EVOO

1 teaspoon of sea salt

1/2 lb of white American cheese sliced from the deli

2 packages of crescent rolls

Directions:

Preheat the oven to 400. Ready to chop? Chop all of the vegetables into small small pieces. And I mean SMALL pieces. Make sure you have a radio near by or a friend to help! Once they are all chopped up, mix them together with the EVOO and sea salt in a mixing bowl.

Next, lay out the mixture in a baking dish and place in the oven. 

Once the vegetables are starting to get crispy, take them out of the oven and stir them. Place them back in the oven until they are cooked through and roasted. Remove the dish from the oven and allow them to cool for 5 minutes. Lower the oven heat to 375. Lay out the crescent rolls and cut each triangle in half. Cut the cheese in quarters and place the cheese squares in the middle of the crescent triangle. Spoon 1 spoonful of the vegetable mixture in the center and wrap the dough around so that one of the ends is covered in dough. Repeat for all of the rolls. Place on an un greased cookie sheet and place them in the oven for 9-12 minutes or until crispy brown. Take them out of the oven once they are done cooking and allow them to sit for a few minutes. Serve!

Veggie Pizza Recipe

Yum yum yum! I just love veggie pizza! Its light and not super cheesy like take out pizza!

Ingredients:

1 pizza shell

1/2 can of Alfredo sauce

2 tablespoons of minced garlic

2 plum tomatoes

1 onion

1 summer squash

1 zucchini

1/2 cup of shredded cheddar cheese

1/2 cup of crumbled feta cheese

1 tablespoon of EVOO

Directions:

Pre-heat your oven to 350. Thinly slice up the zucchini, summer squash and onion. Place in a frying pan on medium heat with 1 tablespoon of EVOO. While the vegetables are cooking, pour the alfredo sauce on the pizza like you would pizza sauce, making sure it is evenly distributed. Top with the minced garlic placing it evenly on parts of the pizza. Next, chop up your tomatoes and sprinkle them on the pizza. When your vegetables are finished cooking, layer them on the pizza evenly. Next, top with the shredded cheddar cheese. Do not put the feta on just yet, if you leave it in the oven too long it will get chewy. Place the pizza in the oven for about ten minutes. When ten minutes have gone by, take the pizza out and sprinkle the feta on top. Now place the pizza back in for about 3 minutes or until it is to your desired crispiness. Serve!

Copycat Panera Bread Broccoli Cheddar Soup

I LOVE Panera Bread's Brocolli Cheddar Soup, however - it can get pricey! $4-$5 for a bowl of soup is a bit steep! This recipe makes about 10 cups so feel free to share ;)

Ingredients:

-2 cups of shredded cheese ( I used a 3-cheese blend of asiago, parmesan and cheddar)

- 2 bunches of brocolli

- 1 white onion

- 1 cup of shredded carrots

- 2 cups of chicken or vegetable broth

- 3 cups of water

-4 tablespoons of butter

-3 tablespoons of flour

- 1 tablespoon of minced garlic

- 1 cup of heavy cream or half and half

Directions:

Chop up the broccoli and carrots.Place in a pot with a steamer on high and let cook until broccoli is a bright green color like pictured below.

Dice up the white onion. In a separate large cooking pot, combine the diced up onion, minced garlic and 1 table spoon of butter and place on medium.

Once all of the butter melts, add in the chicken stock and water and mix.

In a smaller sauce pan, being making your roux and melt the remaining 3 tablespoons of butter. Slowly mix in the flour, whisking until it makes a paste-like mixture. 

Add the steamed broccoli and carrots to the big pot with broth. Slowly add in your roux and stir. Slowly add your shredded cheese and mix well. Once the cheese is all melted, add in the 1 cup of cream. Lower the heat to low and continue cooking for 5 minutes.

Serve with your favorite bread. I went and bought a stick of bread from Panera to make it taste more like the real thing!

 

Asian Pasta Salad

My grandmother used to make a dish similar to this and it was one of my favorites! It's a mix between pasta salad and Chinese food - two of my favorites! Feel free to add chicken to this. Sometimes I do but was in the vegetarian mood today!

Ingredients:

- 1 can of diced water chestnuts
- 1 bunch of green onions
- 1 box of bow-tie pasta
- 1 Cup of low fat mayonnaise
- 1 tablespoon of low sodium soy sauce

Directions:

Cook pasta as per instructions on box and drain. Slice up scallions and water chestnuts and place in a large mixing bowl.

 In a small mixing bowl, combine mayo and soy sauce and mix until smooth.

Combine the pasta, sauce green onion and water chestnuts in a large bowl and mix well. Let sit in refrigerator for 3 hours and serve cold. Easy enough right?

Nutrition Information for 1 serving - This recipe should make about 10 servings at 1 cup each

Calories - 216
Carbs - 31
Fat - 7
Protein - 7
Sodium - 409
Fiber - 3

Greek Orzo Summer Salad! 259 Calories Per Serving!

I made this recipe for a family get together on the beach. It was so refreshing and delicious! Everyone went back for seconds and some even went back for thirds! You could eat this as with a meal or a side. This was so pleasing that I made it twice in one week!

Ingredients:

- 1 box of orzo pasta
- 1/2 container of red cherry tomatoes
- 1/2 container of yellow cherry tomatoes
- 1/4 purple onion
- fresh basil leafs
- 1 cup of pesto
- 1/2 cup of corn relish (sometimes this is hard to find - check near the regular relish. Stonewall kitchen has their own brand as well.)
- 1 cup of frozen peas (or pigeon peas)
- 6 oz of crumbled feta cheese

Directions:

Cook the orzo pasta as instructed on box. While the pasta is cooking, begin to chop up the tomatoes (yellow and red), onion and basil leafs. Once pasta is finished cooking, drain and place in a mixing bowl. Add the pesto and corn relish and mix well. Add the chopped up tomatoes, onion, basil leafs and frozen peas. Mix well. Let this sit in the refrigerator for 3 hours. Once you are ready to serve, mix up the mixture and garnish with the crumbled feta cheese. Yummmy!

Nutritional Information - (This recipe makes 10 servings. Nutrition information is for 1 cup)

Calories- 259

Carbs -  42

Fat - 5

Protein - 9 

Sodium - 201

Fiber - 4

***If you are making this recpie and adding it to your My Fitness Pal food diary, I have added it to the food database under "lowcalcook Greek Orzo Summer Salad" to make it easier to add!

Healthy Eggplant Parm! - 371 Calories per serving!

Who doesn't love a nice filling Italian meal? Well I know that the scale doesn't! I created a roasted and baked Eggplant Parm recipe that will feed your craving for Italian food, but won’t leave you feeling guilty after! Feel free to add other veggies to make it more filling!

Ingredients:

2 Eggplants

2 cups of sauce (I used Bertoli Olive oil and garlic)

1 cup of panko breadcrumbs

2 eggs

1 cup of low fat shredded mozzarella

2 Tablespoons of EVOO (Extra Virgin Olive Oil)

1 teaspoon of sea salt

Directions:

*Before you begin, first note that the size of the eggplants determines how much egg and panko mix you will need. This is based off of 2 regular sized eggplants. If you use 2 larger eggplants, you may need more egg and breadcrumbs.

Pre-heat the oven to 400 degrees. Slice the eggplants horizontally, about ½ inch in thickness (you can either peel off the skin or leave it on, I leave it on for a little crunch.) Once all of your eggplant is sliced, lay them out on a casserole dish that is sprayed with non-stick spray. Drizzle EVOO and sprinkle the sea salt over the eggplant. Place in the oven and flip after 10 minutes. After 20 minutes or until roasted, take them out of the oven and let them cool. Lower the oven to 350. Whisk together your 2 eggs in a bowl and place the 1 cup of panko break crumbs in another bowl. Drench each slice of eggplant in the egg mix, and then coat in the panko breadcrumbs. Do this for all of the slices and place on a non-stick sprayed casserole dish when complete. Sprinkle ½ of your shredded cheese on top. Place in the oven for 15-20 minutes or until crispy. Serve on top of sauce (you can also pour the sauce over the eggplant if you want.) Sprinkle with the remaining cheese and serve. To get fancy, you can use asparagus to garnish like I did!

Nutrition Information for 1 serving (this recipe makes 4 servings)

Calories: 371

Carbs : 53

Fat: 12

Protein: 17

Sodium: 1262

Fiber: 11

Butternut Squash Soup

It's that time of year again, the leaves are falling off the trees and it's getting cold out. On a more un-traditional note, we have already gotten about 10 inches of snow... and it's November 1st! Nonetheless, I'm not trying to rush fall along, as it is one of my favorite seasons! There's absolutely nothing better on a cold night than a warm cup of butternut squash soup... especially when its homemade AND healthy! This is my version of butternut squash soup.

Ingredients:


- 1 Macintosh apple
- 1 White onion
- 1 Butternut squash
- 1 Clove of garlic
-3 Bullion cubes (I used chicken flavor, but if you're a vegetarian, use the vegetable kind)
- Ground cinnamon
- Ground nutmeg
-***Optional (this is not calculated into the nutrition facts): 1/2 cup of sour cream

Directions:

Fill a large cooking pan with the 3 bullion cubes and suggested water amount. Place on high. Chop up the garlic clove into small bits and place into the pot. Take the butternut squash and peel the skin off with a potato peeler. Cut the squash in half and take the seeds out with a spoon. Chop the squash up into small cubes and place into the pot. Peel the apple and chop into small cubes and place into the pot. Chop up the onion (be sure to take off the skin) and place into the pot. Let this come to a boil, stirring occasionally. Let these ingredients cook until the squash is mushy and the onions are transparent (about 15-20 minutes.) Sprinkle the top with only a teeny bit of nutmeg- too much nutmeg would taste gross! Then sprinkle on top the ground cinnamon (use your discretion with how much to add.) Let the mixture cool for about an hour. Once it is room temperature, place in a blender and puree. When it has reached your preferred consistency, it is ready to serve! If you are choosing to add the sour cream, this is when you do it. Be sure to mix it in well.

Nutrition Facts for 1 Serving (This recipe should make 6 servings at 1 cup each)

Calories - 81
Carbs - 20
Fat - 0
Protein - 1
Sodium - 387
Fiber - 3

240 Calorie Veggie Lasagna

So who doesn't love Italian food? I absolutely love it! The only issue yet again is the high fat and calories! Olive Garden's lasagna has 850 calories and 47 grams of fat. Shame on you Olive Garden! By taking out the hamburg and replacing it with filling vegetables, switching out white noodles for whole wheat, and using a lower fat cheese, I was able to get the nutrition facts for my veggie lasagna down to 243 calories and 4 grams of fat for one huge serving. I made this lasagna 1/2 with hamburg and real cheese for my parents and the other half for me with low fat cheese and no hamburg which is why the pictures may look  half and half.

Ingredients:

- 1 jar of marinara sauce (I used Bertolli Olive Oil and Garlic)
- 1 Zuchinni sliced thin
- 1 large white onion diced
- 1 cup of mushrooms diced
- 1 medium sized egg
- 1/2 cup of fat free shredded mozzarella cheese (I used kraft)
- 2 cups of fat free cottage cheese
- 1/2 tbsp italian seasoning
- 4 oz of whole wheat lasagna noodles. (You will need 6 for this recipe, I used Ronzoni Healthy Harvest Wheat Lasagna Noodles)

Directions:

Preheat the oven to 350 degrees. Slice up the onion and mushrooms and cook in a frying pan. Slice the zuchinni with a potato peeler lengthwise like this...

In a mixing bowl, combine the sauce, cottage cheese, egg, and Italian seasoning. Mix well. In a casserole dish, spray it with PAM. Lay down around a cup of the mixture, top it off with the onion and mushroom mixture, and lay the zuchinni slices on top. Lay 3 lasagna noodles on top and repeat for one more layer.

 Once you finish the second layer, top it off with the remaining sauce mixture and sprinkle with the shredded cheese. Place in the oven for 50 minutes, or until the noodles are cooked. Allow it to cool and settle  for 10 minutes.

Nutrition Facts for 1 slice of Veggie Lasagna (This recipe makes 6 slices)

Calories - 240
Carbs - 37
Fat - 4
Protein - 18
Sodium - 873
Fiber - 6

Cheesy Sweet Potato Pancake Crisps

I found a recipe similar to this one online and i had to modify it (to be healthy of course) This recipe works great as an appetizer, breakfast, side, or snack - it's that great!

Ingredients:

- 1 sweet potato

- 1/4 cup of liquid egg whites

- 1/2 cup of shredded romano cheese

- pinch of salt and pepper

- pinch of garlic salt

- a few shakes of mccormick perfect pinch parmesan herb seasoning (you don't have to use this but it tastes so good!)

Directions:

Preheat the oven to 425 degrees. Take a sweet potato and peel it. Begin to grate the sweet potato using a cheese grater. Once it is all grated (it may take a while since the potato will be hard), mix it with all of the ingredients and mix. It should look something like....

Take a table spoon and shape the mixture into little balls and flatten them out (roll it like you would with cookie dough.) Take a paper towel and squeeze some of the juices out. Place on a PAM sprayed cookie sheet, and repeat for the rest of the mixture. It should make about 12 per batch. It should look like this...

Spray the tops of the pancakes with PAM. Bake for around 20 minutes, being sure to flip them to evenly brown. They're done when they're crispy. I served mine with fat free ranch... yum!  Enjoy!

Nutrition Facts for 1 pancake (this recipe should make 12 servings)

Calories - 28

Carbs - 2

Fat - 1

Protein - 2

Sodium - 88

Fiber - 0

Southwestern Salsa

I think it's time for some salsa to go with that under 100 calorie margarita! This is a really easy recipe since all you need to do is chop and mix.

Ingredients:

- 1 onion
- 4 plum tomatoes
- 1/2 green pepper
- 1 garlic clove
- 1/2 cup of canned corn (Rinsed)
- 1/2 cup of black beans (Rinsed)
- 1 lime
- Splash of vinegar

Directions:

Chop up the onion, pepper, garlic, and tomatoes to your desired size (if you want chunky salsa, cut them  large) Combine the onion, pepper, garlic, and tomatoes with the rinsed corn and beans. Cut the lime in half and squeeze the juices into the mixture. Splash the mixture with vinegar. Take a potato masher and lightly press down on the mixture causing some of the juices to come out. How easy was that?!

Nutrition Facts for 1/4 cup - this recipe should make around 8 servings.

Calories - 23
Carbs - 4
Fat - 0
Protein - 1
Sodium - 42
Fiber - 1

Vegetarian Stuffed Peppers

I’m in the mood for a meat free dish tonight, so what’s better than stuffed peppers? They’re full of fiber and protein which will make you fuller longer, and this recipe has no fat! I wouldn’t exactly call this a recipe, since I just threw together things that I like, so you can modify it with virtually anything.

Ingredients:

- 5 large green peppers

- 1 package of Zataran’s Black Beans and Rice

- 1 cup of broccoli

- I onion

- 1 cup of mushrooms

-3/4 cup fat free shredded cheese (I used kraft fat free cheddar)

-Parmesan cheese grated

- 1 cup of fat free refried beans

Directions:

Preheat the oven to 350 degrees. Cook the black beans and rice as instructed on the package and set aside. Dice up the broccoli, onion, and mushrooms and stir fry them until the onions are transparent. Mix the black beans and rice, cooked vegetables, cheese, and refried beans in a large mixing bowl and mix well. Take the peppers and cut off the tops and take out all of the seeds. Fill a large pot with water and place on high, adding the peppers to it. Boil the peppers for about 5 minutes to soften them. Take the boiled peppers and place them on a pam sprayed cookie sheet. Fill them with the filling. Top with grated parmesan cheese. Place in the oven for 20-30 minutes, and serve!

Nutrition  facts for 1 stuffed pepper (This recipe makes 5 peppers total.)

Calories – 238

Carbs – 46

Fat – 0

Protein – 15

Sodium – 1165

Fiber - 9