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Baked Pepper and Cheese Orzo, Baked Meatballs, Spaghetti Squash with Garlic
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
35 min 40 min 545 32.0g 53% 132mg 35.2g 28.7g 3.3g 2.5g 484mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.2, Vegetable: 2.5, Fruit: 0.0, Bread: 0.8, Lean meat: 4.3, Fat: 3.6, Sugar: 0.0, Very lean meat protein: 0.0
Baked Pepper and Cheese Orzo
Prep: 10 min, Cook: 15 min.
  • 1/2 cup orzo pasta
  • 1/4 cup bottled roasted red bell peppers, drained and chopped
  • 2 Tbs. plus 2 tsp. canned chopped green chili peppers, drained
  • 1/2 cup mozzarella cheese, diced
  • 1/2 cup sour cream
  • 1/4 cup grated Parmesan cheese
  • 1 Tbs. unsalted butter, cut into small pieces

Preheat oven to 450°F. Cook orzo in a large pan of boiling salted water 10-12 minutes until tender. Drain and transfer to a lightly buttered baking dish. Stir in peppers, chilies and cheese. Spread sour cream evenly over top and sprinkle with Parmesan cheese. Dot with butter and bake 15 minutes until golden.

Per serving: calories 178, fat 12.8g, 64% calories from fat, cholesterol 32mg, protein 7.8g, carbohydrates 8.3g, fiber 0.5g, sugar 2.8g, sodium 256mg, diet points 5.0.

Baked Meatballs
Prep: 15 min, Cook: 15 min.
  • 2 Tbs. onion, minced
  • 1-1/2 tsp. vegetable oil
  • 1 lb. lean ground beef or turkey
  • 1 medium egg
  • 1/4 cup plus 2 Tbs. breadcrumbs
  • 1/4 cup whole milk
  • 1/8 tsp. salt
  • 1/4 tsp. pepper
  • 1 tsp. onion powder
  • 1/4 tsp. garlic powder (optional)

Preheat oven to 400°F. Lightly grease a baking sheet. Add onions and vegetable oil to small skillet. Cook over medium heat until tender, about 3 minutes. Mix remaining ingredients in a bowl. Mix in onions. Shape mixture into small meatballs. Place on baking sheet. Bake until thoroughly cooked, about 10 to 12 minutes.

Per serving: calories 277, fat 14.1g, 47% calories from fat, cholesterol 90mg, protein 26.5g, carbohydrates 9.1g, fiber 0.4g, sugar 1.6g, sodium 210mg, diet points 7.1.

Spaghetti Squash with Garlic Butter
Prep: 10 min, Cook: 40 min.
  • 1 spaghetti squash, cut into quarters and seeds discarded
  • 1 Tbs. plus 1 tsp. unsalted butter
  • 1 clove garlic, crushed
  • 2 Tbs. oil-packed sun-dried tomatoes* (optional), drained and chopped
  • 2 Tbs. parsley, chopped

Place squash in a steamer basket cut side down over boiling water. Cover saucepan and steam 40 minutes or until squash is tender. (To microwave, cover squash pieces with plastic wrap. Poke a few holes to allow steam to vent. Place in a shallow casserole dish and microwave on high 15 minutes, turning halfway through cooking. Remove squash from oven and let stand 10 minutes.) Melt butter in a heavy nonstick skillet over medium low heat. Sauté garlic 2 minutes. Stir in tomatoes. Scoop out squash from shell with a fork into a bowl, pulling into strands. Pour garlic butter over squash and toss. Sprinkle with parsley and season with pepper to taste.

Per serving: calories 87, fat 4.7g, 46% calories from fat, cholesterol 10mg, protein 1.1g, carbohydrates 11.1g, fiber 2.4g, sugar 0.1g, sodium 28mg, diet points 2.2.

* This ingredient not included in nutritional information.