Low-cal Sauces/Soups/Chili/Noodle Dishes

Cheese sauce:

1 Tbs Parmesan
1 tsp glucomannan powder
1 wedge laughing cow cheese (I used sundried tomato/mozz. but the blue cheese or the queso chipotle would be equally fab)
chicken broth (you decide how much--I used about 1/3 cup
garlic/onion powder, fines herbs, salt/pepper

micro for 10-20 secs to melt LCC. and then stir stir stir. adjust seasoning as desired (whole world of seasonings to be added here!)

a thick and delicious cheese sauce. I put it on Miracle noodles and added tomatoes, green onions, and bits of canadian bacon. I figure (minus the meat) about 60 calories or so for the whole delicious and filling bowl.

TIP:

Usually when I want to add glucomannan to a soup I usually mix the glu in a small amount of cool water and blend well, then slowly add that liquid mixture into my hot soup. It never lumps that way and if you want a nice bisque or chowder it is awesome!

Chicken-Spinach Noodle Soup

INGREDIENTS:

8 oz. bag shirataki yam noodles, rinsed and slightly chopped
2 c. chicken bouillon (I made with 2 c. water + 2 bouillon cubes)
Pinch lemon pepper, Mrs. Dash or McCormick Montreal Chicken spice
¼ c. green onion, chopped
½ c. spinach leaves, chopped coarsely
1/4 tsp. glucomannan powder
Few drops yellow food coloring (optional)

Whir the gluc powder into the bouillon in a blender or processor and pour into a saucepan. Add all other ingredients and cook, stirring until thickened slightly.

34 calories for the entire pot of soup! If you use shirataki tofu noodles, it will be 54 calories.

Chicken And Dumpling Soup

INGREDIENTS:

3/4 tsp. baking powder (I may up it to 1 tsp. next time)
1½ T. glucomannan powder (Konjac powder)
1½ T. oat fiber (NOT oat flour or oat bran, which are much higher in carbs)
1/8 tsp. salt
¼ c. +2 T. water
1 extra large or jumbo egg, beaten

VARIATION: Add 1-2 T. finely chopped parsley

DIRECTIONS: Beat the egg in a small bowl with a fork. Add the water and beat until well blended. On a paper plate or in another bowl, mix the dry ingredients well. Slowly sprinkle the dry ingredients into the wet, beating constantly as you incorporate the two. Using a rubber spatula, fold the mixture over and over itself until the glucomannan has thickened the mixture into a smooth batter and eventually a thick dough. Using a teaspoon, drop 1″ balls of the dough into boiling soup/chicken stock, cover. you want a medium simmer on the fire. From the time you cover the pot, set timer for exactly 10 minutes (less if you chose to make very small dumplings). I like to remove chicken, meat or large chunks of vegetables to a platter while the dumplings are cooking to prevent overcooking and to allow ample room for the dumplings to rise and swell up. DO NOT LIFT THE LID or shake the pot during this 10 minutes. Voila. They’re done! I have not found I have to thicken the stock further but you can decide if YOU want to thicken yours or not.

NUTRITIONAL INFO: Makes 12 medium-large 1¼” dumplings (after cooking), each contains:

7.17 calories
.49 g fat
1.38 g carbs, 1.29 g fiber, .1 g NET CARBS
.61 g protein
55 mg sodium
6.5 mg potassium

Mock cream of Mushroom 50 cals 7.4 carbs:
8oz mushrooms I chopped most of it in the ninja ( I kept 4 out to slice)
1 tsp gluc
1 can chicken stock 50 cals
1 tsp garlic powder 1tsp onion powdwer
salt and pepper to taste
1 tsp chopped onions
yum great for dd

 

Turkey Chili:

1 1/2 lbs lean ground turkey
1 can diced tomatoes
1T cocoa powder
3T chili powder
1T cumin
salt and pepper to taste

Brown turkey, add the rest, stir, let cook for awhile, eat!
5 servings about 125 calories

 

Shrimp Scampi:

18 small (71-90ct) shrimp (this was 3 oz according to my scale)
1 clove crushed garlic
about 3/4 cup water
1 tsp powdered chicken bouillion
1/8 tsp gluc powder
1/2 bag shiratake noodles
1 Tbls parmesan cheese

Spray a pan generously with Pam. Saute garlic (I also added some spinach herb spices for some color and added flavor). Add shrimp. In a shaker glass I mixed the water, chicken powder and gluc and shook like crazy, then I added a little at a time to make the sauce for the scampi (I did not end up using all the liquid. . .maybe about 1/2 cup total). Once it thickened up a little I added my rinsed/drained/nuked-for-a-minute shiratake noodles and cooked it all together for a few minutes to let the noodles soak up the flavor. I tossed it into a pasta bowl and added the cheese. Super easy and Deeeee-lish!! AND, my calorie counter says the whole bowl was 126 calories. Woot!

Hungry Girl Fettuccine Girlfredo!

(80 Calories?, 3g Fat, 242mg Sodium, 3g Carbs, 0g Fiber, <1g Sugars, 4g Protein = 1 Point!!!)
Ingredients:

1 Package Miracle Noodles
1/2 Wedge The Laughing Cow Light Cheese
1 teaspoon Fat Free Sour Cream
2 teaspoons Kraft Reduced Fat Parmesan Cheese
Salt & Pepper (if desired)

Rinse noodles VERY well. Microwave them for one minute, then drain them and pat dry. Add cheeses and sour cream. Mix thoroughly. Microwave to help melt cheese further, and mix some more. Add salt and pepper to taste. Enjoy. Serves 1.

 

shiritaki clam linguine:

 1 pkg rinsed and dried Shiritaki noodles, juice from one can clams, 2 Tbs white wine, fresh chopped garlic and 1 Tbs onion sauteed together. When hot, add in clams and 1 tsp butter and 1 tsp parmesan. delicious, filling and less than 150 calories for the whole thing.

Beef Stroganoff:

Ingredients

4 oz 93/7 Lean Ground Beef (generic)
1/4 cup Onions; chopped - about 1/4 of a medium onion
1 medium stalks Celery; sliced thin
1 wedge Laughing cow Light Swiss Cheese
1/4 Very Low Sodium beef Flavor Bouillion Packets
3 tbsp unsweetened Almond Milk
3 oz Fettuccini Shirataki Pasta
salt and pepper to taste
Directions

Rinse noodles, cut up if desired and set aside to drain well.
Break up ground beef and saute with the onions and celery until the beef is cooked and the veggies softened.
Add everything except the noodles and heat through until smooth. Taste and add salt and pepper. (mrs dash original is good at this point, too).
Add the noodles and coat well, heat through and serve.

1 serving @ 230cals; 10.5g fat; 9g carbs; 2g fiber; 25g protein

Make this even more filling and nutritious: toss in 1-2 cups fresh spinach when the beef is cooked and before adding the sauce ingredients, let that wilt for a mere 10 calories for 2 cups.

Down Day Chicken Chili:

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Ingredients:

4 oz extra lean ground chicken
1 Can Rotel Tomatoes and Green Chilies
1/4 Cup Goya Tomato Sauce or any sauce at 15 calories a 1/2 cup
1 Clove Garlic, minced
1/4 Cup sliced onions, cut into bite sized pieces
1/2 Cup Juanita's Mexican Hominy or any other lower calorie hominy
Spices to taste: Chili powder, Cumin, Oregano, Salt, Pepper, Cayenne, Parsley, and any other Mexican type spice you like
1 tsp Granulated Sweetener (optional)
Cooking Spray

Directions:

Spray Sauce Pan with cooking spray
Break Chicken into bite sized pieces
Brown Chicken, Garlic and Onions until chicken is no longer pink
Add Rotel and Hominy
Add Tomato Sauce
Add Spices
Add Sweetener, if using
Cook on low for 30 minutes to 1 hour, stirring occasionally

Serve hot with 1/4 cup Fat Free Shredded Cheese (add 45 more calories to recipe if added)

Makes 1 LARGE Serving..... 236 calories, 28.45g protein, 20.40 net carbs
To make lower in calories omit Hominy.....176 calories, 26.45g protein, 16.40 net carbs

 

Tuna noodle casserole:

2 small bags shiritaki noodles rinsed and snipped
1 tuna pouch (90)
2 Tbs each chopped onion and celery
2 wedges laughing cow melted in a little milk (I used almond) (75)

stir above all together and put in oven proof crock

top with 2 Tbs parmesan or lowfat mozzarella (I used a combo) sprinkle paprika on top

bake 350 degrees for 20 minutes or until hot and melty

I figure 225 cals for the whole thing including the cheese on top

 

Pad Thai:

1tbsp PB2
1tsp minced garlic
1tbsp fish sauce (i used Thai Kitchen)
1tbsp low sodium soy sauce
1 bag rinsed miracle noodle

Put all in a wok and cook until sauce is almost evaporated.

42 calories, 6.35g carbs