Greek:

Spanokopita:

This dish is a greek spinach pie made of spinach, feta cheese and sometimes combined with ricotta cheese. The filling is wrapped in phyllo (filo) pastry with butter or olive oil. The phyllo pastry can be found in the freezer section of any local or international grocery store.  Make sure to plan ahead and thaw out the phyllo in advance. Here are a few tips for preparing the dish:  use a glass baking pan, and a silicone pastry brush to apply the oil/butter mixture. See Recipe

For a special meal, serve spanokopita with a simple Greek Salad.

Caribbean:

Curry Fried Rice:

Meals originating from the Caribbean are very flavorful and spicy.  Often counting calories in preparing these types of dishes are not exactly a priority.  However, with careful thought, you can enjoy a scrumptious dish from the Caribbean without sacrificing too many calories.  Start with some brown rice. Brown rice is usually a staple of either a vegetarian or non-vegetarian diets. Using a rice cooker is a great tip in cooking the rice perfectly.  When you add the rice to the vegetables, be sure to cook and stir until the rice is heated through. The prep for the dish is minimal. There is no need to defrost the frozen peas or other vegetables.  If you love your Caribbean dishes spicer, add some hot pepper sauce when you add the spices.  You can substitute peanuts or other nuts for the cashews - or leave them out altogether. If you use salted nuts, don't add additional salt. See Recipe

Chinese:

Sesame Chicken

Sesame Chicken is a great dish that is very popular at Chinese restaurants and simple and quick to make at home.  It’s a light meal and a healthy choice.  Try it for lunch or dinner time for the whole family. See Recipe