Balsamic Chicken with Mushrooms
Serves: 4
Points: 3
Ingredients
2 tsp vegetable oil
3 Tbsp Balsamic vinegar
2 tsp dijon mustard
1 large garlic clove, crushed
1 pound uncooked boneless, skinless chicken breast (4, 4 oz pieces)
2 cups mushrooms, small, halved
1/3 cup canned chicken broth
1/4 tsp dried thyme
Instructions
1) In a nonstick skillet, heat 1 tsp of oil
2) In a medium bowl, mix 2 Tbsp of vinegar, mustard and garlic. Add chicken and turn to coat.
3) Transfer chicken and marinade to skillet. Saute chicken until cooked thru, about 3 minutes on each side. Transfer chicken to a platter and keep warm.
4) Heat remaining tsp of oil in skillet. Saute mushrooms for 1 minute. Add broth, thyme and remaining Tbsp of vinegar. Cook, stirring occasionally, until musrooms are deep brown, about 2 minutes longer.
5) Serve chicken topped with mushrooms.
Tuesday, October 28, 2008
Turkey Sausage Gumbo
This is by far a family favorite. I have made this for Super Bowl parties and no one even knew it was a weight watchers meal. It is great on a cold fall night too.
Turkey Sausage Gumbo
Serves: 6
Points: 7
2 tsp canola oil (*I split this into 2, 1 tsp servings)
1 (16-oz) package reduced-fat turkey kielbasa cut into 3/4 inch slices
1 onion, chopped
1 celery stalk, chopped
1 green bell pepper, seeded and chopped
3 garlic cloves, chopped
2 Tbsp all-purpose flour
1 tsp dried thyme
1/2 tsp salt
1/4 tsp cayenne
1 bay leaf
1 (14 oz) can low-sodium chicken broth
1 (14 1/2 oz) can stewed tomatoes (undrained)
1 tsp Worcestershire sauce
1 1/2 cup frozen whole-kernel corn
1 Tbsp chopped fresh parsley
3 cups hot cooked white rice (* I like to use brown instead)
Instructions
1) Heat 1 tsp oil in a large saucepan over medium-high heat. Add the kielbasa and cook until browned, turning occasionally, about 6 minutes. Transfer to a bowl and set aside.
2) Heat 1 tsp oil in same pan over medium heat. Add onion, celery, bell pepper, and garlic to the saucepan. Cook over medium heat, stirring frequently, until the vegetables are very tender, about 8 minutes. Stir in the flour, thyme, salt & cayenne; cook, stirring constantly, about 1 minute. Gradually stir in the broth until the mixture is smooth.
3) Add the tomatoes, Worcestershire sauce, and bay leaf to the saucepan; bring to a boil. Reduce the heat and simmer, covered, stirring occasionally, until the flavors are well blended, about 25 minutes.
4) Stir in browned kielbasa and corn; return to a boil; Reduce the heat and simmer; covered until the corn is tender, about 5 minutes. Discard the bay leaf, then stir in the parsley. Serve with the rice.
Turkey Sausage Gumbo
Serves: 6
Points: 7
2 tsp canola oil (*I split this into 2, 1 tsp servings)
1 (16-oz) package reduced-fat turkey kielbasa cut into 3/4 inch slices
1 onion, chopped
1 celery stalk, chopped
1 green bell pepper, seeded and chopped
3 garlic cloves, chopped
2 Tbsp all-purpose flour
1 tsp dried thyme
1/2 tsp salt
1/4 tsp cayenne
1 bay leaf
1 (14 oz) can low-sodium chicken broth
1 (14 1/2 oz) can stewed tomatoes (undrained)
1 tsp Worcestershire sauce
1 1/2 cup frozen whole-kernel corn
1 Tbsp chopped fresh parsley
3 cups hot cooked white rice (* I like to use brown instead)
Instructions
1) Heat 1 tsp oil in a large saucepan over medium-high heat. Add the kielbasa and cook until browned, turning occasionally, about 6 minutes. Transfer to a bowl and set aside.
2) Heat 1 tsp oil in same pan over medium heat. Add onion, celery, bell pepper, and garlic to the saucepan. Cook over medium heat, stirring frequently, until the vegetables are very tender, about 8 minutes. Stir in the flour, thyme, salt & cayenne; cook, stirring constantly, about 1 minute. Gradually stir in the broth until the mixture is smooth.
3) Add the tomatoes, Worcestershire sauce, and bay leaf to the saucepan; bring to a boil. Reduce the heat and simmer, covered, stirring occasionally, until the flavors are well blended, about 25 minutes.
4) Stir in browned kielbasa and corn; return to a boil; Reduce the heat and simmer; covered until the corn is tender, about 5 minutes. Discard the bay leaf, then stir in the parsley. Serve with the rice.
Couscous with Rosemary & Olives
This is a quick, tasty side dish for any meal.
Couscous with Rosemary & Olives
Serves: 4
Points: 4
Ingredients
1 cup uncooked whole wheat couscous
1 1/4 cup vegetable broth
1 Tbsp rosemary, fresh, chopped
15 medium Kalamata olives, pitted & sliced
1/4 tsp salt
1 tsp black pepper
Instructions
1) Cook couscous according to package directions using vegetable stock instead of water and adding rosemary to mixture before cooking; do not add any fat.
2) Stir in olives while couscous is still warm and season to taste with salt and pepper.
Couscous with Rosemary & Olives
Serves: 4
Points: 4
Ingredients
1 cup uncooked whole wheat couscous
1 1/4 cup vegetable broth
1 Tbsp rosemary, fresh, chopped
15 medium Kalamata olives, pitted & sliced
1/4 tsp salt
1 tsp black pepper
Instructions
1) Cook couscous according to package directions using vegetable stock instead of water and adding rosemary to mixture before cooking; do not add any fat.
2) Stir in olives while couscous is still warm and season to taste with salt and pepper.
Roasted Sirloin Beef
This had a really nice flavor but I caution you that if you have a fairly thin piece of beef, the cooking time should be properly adjusted.
Roasted Sirloin Beef
Serves: 8
Points: 6
Ingredients
1 spray cooking spray
2 pound lean sirloin beef
1 tsp salt
1 tsp black pepper, freshly ground
4 medium garlic cloves, minced
2 Tbsp rosemary, fresh, minced or 2 tsp dried rosemary
2 tsp dried oregano
Instructions
1) Preheat oven to 400 degrees. Coat a shallow roasting pan with cooking spray
2) Season beef all over with salt and pepper, transfer to prepared pan
3) Combine garlic, rosemary, and oregano in a small bowl. Rub herb mixture all over top of beef; gently press herbs into beef with your hands so it sticks.
4) Roast until an instant read thermometer inserted in center of beef reads 160 degrees, about 28 minutes (for medium meat)
5) Let beef stand 15 minuts before soicing crosswise into thin (1/4 inch thinck slices)
One serving is about 3 ounces of meat.
Roasted Sirloin Beef
Serves: 8
Points: 6
Ingredients
1 spray cooking spray
2 pound lean sirloin beef
1 tsp salt
1 tsp black pepper, freshly ground
4 medium garlic cloves, minced
2 Tbsp rosemary, fresh, minced or 2 tsp dried rosemary
2 tsp dried oregano
Instructions
1) Preheat oven to 400 degrees. Coat a shallow roasting pan with cooking spray
2) Season beef all over with salt and pepper, transfer to prepared pan
3) Combine garlic, rosemary, and oregano in a small bowl. Rub herb mixture all over top of beef; gently press herbs into beef with your hands so it sticks.
4) Roast until an instant read thermometer inserted in center of beef reads 160 degrees, about 28 minutes (for medium meat)
5) Let beef stand 15 minuts before soicing crosswise into thin (1/4 inch thinck slices)
One serving is about 3 ounces of meat.
Saturday, October 11, 2008
Double Chocolaty Chip Frappaccino Blended Creme
This is a recipe that I got from the Hungry-girl website. I believe its a substitute for a Starbucks Frappaccino. I don't drink Starbucks and now with this, I won't have to! Totally delicious and for 3 points, its a great way to fix your chocolate craving!
Double Chocolaty Chip Frappaccino Blended Creme
Serves: 1
Points: 3
Ingredients
One 25-calorie packet diet hot cocoa mix, dissolved in 4 oz warm water
1 Tbsp sugar-free chocolate syrup
2 oz light vanilla soy milk
3 no-calorie sweetener packets (like splenda)
1 Tbsp semi-sweet chocolate chips
7-8 ice cubes (or 1 cup crushed ice)
2 Tbsp fat-free Reddi-whip
Instructions
1) Place cocoa mixture, chocolate syrup, sweetener, chocolate chips, soy milk, and ice in a blender. Blend on high for 30-45 seconds. Pour into an attractive cup and top with the Reddi-whip.
Double Chocolaty Chip Frappaccino Blended Creme
Serves: 1
Points: 3
Ingredients
One 25-calorie packet diet hot cocoa mix, dissolved in 4 oz warm water
1 Tbsp sugar-free chocolate syrup
2 oz light vanilla soy milk
3 no-calorie sweetener packets (like splenda)
1 Tbsp semi-sweet chocolate chips
7-8 ice cubes (or 1 cup crushed ice)
2 Tbsp fat-free Reddi-whip
Instructions
1) Place cocoa mixture, chocolate syrup, sweetener, chocolate chips, soy milk, and ice in a blender. Blend on high for 30-45 seconds. Pour into an attractive cup and top with the Reddi-whip.
Teriyaki Pork Stir-fry
This is a great stir-fry recipe that I got out of the Weight Watchers "Flex and Core" cookbook. It looked so good that I even decided to take a picture. The 1 cup of brown rice will add another 4 points to the stir-fry points.
Teriyaki Pork Stir-fry
Serves: 4
Points: 5
Ingredients
4 tsp sunflower oil
1 pound pork tenderloin, trimmed and cut into 1x1/4 inch think strips
1/4 pound fresh shiitake (I use baby bellas) mushrooms, stems removed and sliced
1 red bell pepper cut into thin strips
1 Tbsp grated peeled fresh ginger
2 garlic cloves, minced
1/4 pound fresh snow peas, trimmed and halved lengthwise
1/4 cup reduced-sodium chicken broth
3 Tbsp reduced-sodium teriyaki sauce
1 tsp grated orange zest
Instructions
1) Heat a large non-stick skillet or wok over medium-high heat until a drop of water sizzles. Pour in 2 tsp oil and swirl to coat the pan, then add half the pork. Stir-fry until browned and cooked through, about 4 minutes. Transfer to a plate with a slotted spoon. Repeat with remaining pork.
2) Heat the remaining 2 tsp oil in the same skillet over medium-high heat. Add the mushrooms and stir-fry until they begin to soften; about 1 minute. Add the bell pepper, ginger and garlic; stir-fry until softened, about 2 minutes. Add the pork and snow peas; stir-fry until the snow peas turn bright green, about 1 minute. Add the broth, teriyaki sauce and orange zest. Cook until sauce slightly thickens and the vegetables are crisp tender, about 1 minute.
Teriyaki Pork Stir-fry
Serves: 4
Points: 5
Ingredients
4 tsp sunflower oil
1 pound pork tenderloin, trimmed and cut into 1x1/4 inch think strips
1/4 pound fresh shiitake (I use baby bellas) mushrooms, stems removed and sliced
1 red bell pepper cut into thin strips
1 Tbsp grated peeled fresh ginger
2 garlic cloves, minced
1/4 pound fresh snow peas, trimmed and halved lengthwise
1/4 cup reduced-sodium chicken broth
3 Tbsp reduced-sodium teriyaki sauce
1 tsp grated orange zest
Instructions
1) Heat a large non-stick skillet or wok over medium-high heat until a drop of water sizzles. Pour in 2 tsp oil and swirl to coat the pan, then add half the pork. Stir-fry until browned and cooked through, about 4 minutes. Transfer to a plate with a slotted spoon. Repeat with remaining pork.
2) Heat the remaining 2 tsp oil in the same skillet over medium-high heat. Add the mushrooms and stir-fry until they begin to soften; about 1 minute. Add the bell pepper, ginger and garlic; stir-fry until softened, about 2 minutes. Add the pork and snow peas; stir-fry until the snow peas turn bright green, about 1 minute. Add the broth, teriyaki sauce and orange zest. Cook until sauce slightly thickens and the vegetables are crisp tender, about 1 minute.
Friday, October 10, 2008
Creamy Orzo with Chicken and Mushrooms
This dish is so creamy it reminds me of risotto but with not as much cooking hassle.
Creamy Orzo with Chicken and Mushrooms
Serves: 6
Points: 5
Ingredients
1 1/2 Tbsp extra virgin olive oil
1 onion, chopped
1 garlic clove, minced
3/4 pound fresh shiitake mushrooms, stems discarded, sliced (NOTE: I like to use baby bellas. They hold up better during the cooking process)
1/3 cup dry sherry
1 1/2 cups low-fat (1%) milk (NOTE: I actually use the fat-free Simply Smart and it works great)
4 tsp cornstarch
1/4 tsp salt
1/4 tsp freshly ground pepper
1/8 tsp nutmeg
2 1/2 cups cooked orzo (about 1 cup dry)
1 (10-oz) package carved roasted skinless chicken breasts
1/4 cup chopped fresh parsley
Instructions
1) Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and garlic. Cook, stirring, until softened, about 3 minutes. Add the mushrooms and cook, stirring occasionally, until tender and lightly browned, 4-5 minutes (I like to get a little carmelization going). Add the sherry and cook until it evaporates.
2) Combine the milk, cornstarch, salt, pepper, and nutmeg in a bowl until smooth. Add the milk mixture to the skillet and cook over medium-low heat, stirring constantly, until the mixture bubbles and thickens, about 3 minutes. Stir in the orzo and chicken. Cook stirring occasionally, until heated through, about 1 minute. Remove from the heat and stir in parsley.
One serving is about 1 cup.
Creamy Orzo with Chicken and Mushrooms
Serves: 6
Points: 5
Ingredients
1 1/2 Tbsp extra virgin olive oil
1 onion, chopped
1 garlic clove, minced
3/4 pound fresh shiitake mushrooms, stems discarded, sliced (NOTE: I like to use baby bellas. They hold up better during the cooking process)
1/3 cup dry sherry
1 1/2 cups low-fat (1%) milk (NOTE: I actually use the fat-free Simply Smart and it works great)
4 tsp cornstarch
1/4 tsp salt
1/4 tsp freshly ground pepper
1/8 tsp nutmeg
2 1/2 cups cooked orzo (about 1 cup dry)
1 (10-oz) package carved roasted skinless chicken breasts
1/4 cup chopped fresh parsley
Instructions
1) Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and garlic. Cook, stirring, until softened, about 3 minutes. Add the mushrooms and cook, stirring occasionally, until tender and lightly browned, 4-5 minutes (I like to get a little carmelization going). Add the sherry and cook until it evaporates.
2) Combine the milk, cornstarch, salt, pepper, and nutmeg in a bowl until smooth. Add the milk mixture to the skillet and cook over medium-low heat, stirring constantly, until the mixture bubbles and thickens, about 3 minutes. Stir in the orzo and chicken. Cook stirring occasionally, until heated through, about 1 minute. Remove from the heat and stir in parsley.
One serving is about 1 cup.
Thursday, October 9, 2008
Fusilli with Sausage, Spinach and Peppers
This dish was very flavorful, had a good amount of sausage and spinach and will definitely be a pasta dish to be made again in the future!
Fusilli with Sausage, Spinach and Peppers
Serves: 4
Points: 7
Ingredients
8 oz uncooked fusilli
8 oz raw turkey sausage, casings removed
10 oz chopped frozen spinach, thawed and squeezed dry
1 cup(s) canned chicken broth
7 oz canned pimento, drained and chopped
1/2 tsp table salt
1/8 tsp black pepper
1/2 tsp dried oregano
Instructions
1) Cook pasta according to package instructions.
2) Meanwhile, crumble sausage into a large nonstick skillet. Cook, breaking apart with a wooden spoon, until no longer pink, about 5 minutes.
3) Add spinach, broth, red peppers, salt, pepper and oregano. Heat to serving temperature, about 3 minutes.
4) Drain fusilli, add to sausage mixture and toss to combine.
Fusilli with Sausage, Spinach and Peppers
Serves: 4
Points: 7
Ingredients
8 oz uncooked fusilli
8 oz raw turkey sausage, casings removed
10 oz chopped frozen spinach, thawed and squeezed dry
1 cup(s) canned chicken broth
7 oz canned pimento, drained and chopped
1/2 tsp table salt
1/8 tsp black pepper
1/2 tsp dried oregano
Instructions
1) Cook pasta according to package instructions.
2) Meanwhile, crumble sausage into a large nonstick skillet. Cook, breaking apart with a wooden spoon, until no longer pink, about 5 minutes.
3) Add spinach, broth, red peppers, salt, pepper and oregano. Heat to serving temperature, about 3 minutes.
4) Drain fusilli, add to sausage mixture and toss to combine.
Monday, October 6, 2008
Food Finds - Part 2
Here are some more things that I suggest you give a try. They are pretty tasty and come in handy when you are eating healthier.
Vita-Brownies - this little pieces of deliciousness really hit home and get rid of that chocolate craving you may have. And for 1 point, they are a bargain. I will admit, they aren't all that cheap but then again, healthy eating isn't cheap on the wallet. I have found these in Stop & Shop however, I order them directly from the maker. They usually have some sort of coupon to put towards the order and they are shipped directly to your door (what's better than that?!?!). So check out this place and get yourself some brownies!!!
Vitatops - Made by the same company that makes the brownies. Some of the flavors are hit and miss. My favorites are the corn (warm these up in the toaster.... yum yum), deep chocolate and triple chocolate vitatops. These tops are fortified with vitamins and only cost you 1 point each. You might be able to find some in the market but visiting their website will be a sure hit. Note: I am not crazy about their regular vitamuffins. For some reason, I like the flavor and texture of the vitatops better than the vitamuffins.
Veggie Crisps - There are several brands of veggie crisps, however, my favorite is the Stop and Shop Nature's Promise brand of veggie crisps. These are a great alternative to potato chips. Even my husband likes them and he's the king of the Dorito! Great flavor, just the right amount of salt and you get a lot of crisps in one serving. For 3 points, this is a great side to have with a sandwich or even as a crunchy snack!
Hebrew National 97% Fat-Free Hot Dogs - Don't feel like cooking a big meal? Are you just hankering for a hot dog? Try these! One point each, all beef franks. Yummy! Want more info? Go here!
Kashi Go Lean Hearty Oatmeal - Well, its fall and I love having oatmeal for breakfast in the fall. Something about the cool mornings and the toasty warm oatmeal. Ahhhhh. Anyway, my favorite oatmeal is the Kashi Go Lean. Its very hearty, sticks to your ribs and comes in 2 flavors. I really like the honey & cinnamon flavor. Oh, and I forgot to mention, one packet is only 2 points. Enjoy with a glass of fat-free milk and a piece of fruit for a great breakfast!
Vita-Brownies - this little pieces of deliciousness really hit home and get rid of that chocolate craving you may have. And for 1 point, they are a bargain. I will admit, they aren't all that cheap but then again, healthy eating isn't cheap on the wallet. I have found these in Stop & Shop however, I order them directly from the maker. They usually have some sort of coupon to put towards the order and they are shipped directly to your door (what's better than that?!?!). So check out this place and get yourself some brownies!!!
Vitatops - Made by the same company that makes the brownies. Some of the flavors are hit and miss. My favorites are the corn (warm these up in the toaster.... yum yum), deep chocolate and triple chocolate vitatops. These tops are fortified with vitamins and only cost you 1 point each. You might be able to find some in the market but visiting their website will be a sure hit. Note: I am not crazy about their regular vitamuffins. For some reason, I like the flavor and texture of the vitatops better than the vitamuffins.
Veggie Crisps - There are several brands of veggie crisps, however, my favorite is the Stop and Shop Nature's Promise brand of veggie crisps. These are a great alternative to potato chips. Even my husband likes them and he's the king of the Dorito! Great flavor, just the right amount of salt and you get a lot of crisps in one serving. For 3 points, this is a great side to have with a sandwich or even as a crunchy snack!
Hebrew National 97% Fat-Free Hot Dogs - Don't feel like cooking a big meal? Are you just hankering for a hot dog? Try these! One point each, all beef franks. Yummy! Want more info? Go here!
Kashi Go Lean Hearty Oatmeal - Well, its fall and I love having oatmeal for breakfast in the fall. Something about the cool mornings and the toasty warm oatmeal. Ahhhhh. Anyway, my favorite oatmeal is the Kashi Go Lean. Its very hearty, sticks to your ribs and comes in 2 flavors. I really like the honey & cinnamon flavor. Oh, and I forgot to mention, one packet is only 2 points. Enjoy with a glass of fat-free milk and a piece of fruit for a great breakfast!
Sunday, October 5, 2008
Sweet & Sour Slow Cooker Flank Steak
Yummy, yummy, yummy. That is the only way I can describe this dish. I think I could even pull apart the meat and make pulled beef sandwiches. I can't wait to make it again.
Sweet & Sour Slow Cooker Flank Steak
Serves: 8
Points: 7
Ingredients
2 large garlic cloves, minced
9 oz frozen chopped onions
16 oz canned mushrooms, sliced, well-drained
24 oz chili sauce
1/2 cup fat-free beef broth
2 Tbsp tomato paste
1/4 cup red wine, dry variety
1 tsp table salt
1 tsp paprika
1/4 tsp black pepper
1 Tbsp balsamic vinegar
1 Tbsp unpacked brown sugar
3 pound raw, lean flank steak cut into 6 equal pieces
Instructions
1) In a large bowl, stir together all ingredients, except steak. Place steak in a 5-quart slow cooker and pour garlic mixture over top; stir briefly so steak pieces aren't pressed firmly together.
2) Cover slow cooker and cook on high heat for 4 hours. Remove steak from slow cooker and let sit for 2 minutes; slice steak on the diagonal against the grain. Arrange steak on a platter and spoon vegetables and gravy on top. Yields about 1 1/2 cups of meat, vegetables and gravy per serving.
Sweet & Sour Slow Cooker Flank Steak
Serves: 8
Points: 7
Ingredients
2 large garlic cloves, minced
9 oz frozen chopped onions
16 oz canned mushrooms, sliced, well-drained
24 oz chili sauce
1/2 cup fat-free beef broth
2 Tbsp tomato paste
1/4 cup red wine, dry variety
1 tsp table salt
1 tsp paprika
1/4 tsp black pepper
1 Tbsp balsamic vinegar
1 Tbsp unpacked brown sugar
3 pound raw, lean flank steak cut into 6 equal pieces
Instructions
1) In a large bowl, stir together all ingredients, except steak. Place steak in a 5-quart slow cooker and pour garlic mixture over top; stir briefly so steak pieces aren't pressed firmly together.
2) Cover slow cooker and cook on high heat for 4 hours. Remove steak from slow cooker and let sit for 2 minutes; slice steak on the diagonal against the grain. Arrange steak on a platter and spoon vegetables and gravy on top. Yields about 1 1/2 cups of meat, vegetables and gravy per serving.
Chocolate - Cranberry Tart
This is a perfect fall dessert. The tart flavor of the cranberries mixes really well with the smooth, sweet flavor of the chocolate.
Chocolate - Cranberry Tart
Serves: 12
Points: 5
Ingredients
12 oz cranberries
1/2 cup unpacked brown sugar
1/4 cup water
1/2 cup uncooked old fashioned oats
1/4 cup all-purpose flour
2 1/2 Tbsp butter, softened
1/2 tsp vanilla extract
1/4 cup unpacked brown sugar
6 oz bittersweet chocolate, melted
1/2 cup fat-free (or low-fat) sweetened, condensed milk
1/2 tsp vanilla extract
1/4 tsp table salt
Instructions
1) Preheat oven to 350 degrees. Combine cranberries, 1/2 cup sugar and water. Cook over medium-high heat until cranberries have popped, 10 minutes. Cool.
2) Coat a 9-inch baking pan with cooking spray. Combine oats, flour, butter, 1/4 cup sugar, and 1/2 tsp vanilla in a bowl and pat mixture onto bottom of baking pan.
3) Combine chocolate, milk, 1/2 tsp vanilla and salt. Smooth over crust. Bake until chocolate has slightly set and crust is golden, 25 to 30 minutes. Top with cooled cranberry mixture. Cool completely on a wire rack.
Chocolate - Cranberry Tart
Serves: 12
Points: 5
Ingredients
12 oz cranberries
1/2 cup unpacked brown sugar
1/4 cup water
1/2 cup uncooked old fashioned oats
1/4 cup all-purpose flour
2 1/2 Tbsp butter, softened
1/2 tsp vanilla extract
1/4 cup unpacked brown sugar
6 oz bittersweet chocolate, melted
1/2 cup fat-free (or low-fat) sweetened, condensed milk
1/2 tsp vanilla extract
1/4 tsp table salt
Instructions
1) Preheat oven to 350 degrees. Combine cranberries, 1/2 cup sugar and water. Cook over medium-high heat until cranberries have popped, 10 minutes. Cool.
2) Coat a 9-inch baking pan with cooking spray. Combine oats, flour, butter, 1/4 cup sugar, and 1/2 tsp vanilla in a bowl and pat mixture onto bottom of baking pan.
3) Combine chocolate, milk, 1/2 tsp vanilla and salt. Smooth over crust. Bake until chocolate has slightly set and crust is golden, 25 to 30 minutes. Top with cooled cranberry mixture. Cool completely on a wire rack.
Peanut Butter Pie
This is a perfect example of how to use one of my "Food Finds", PB2. This makes for a great chocolate/peanut butter dessert.
Peanut Butter Pie
Serves: 8
Points: 4
Ingredients
1 - 4oz pkg Fat-free, Sugar free vanilla instant pudding mix
1 - 4oz pkg Fat-free, sugar free chocolate instant pudding mix
1/2 cup PB2
3 cups fat-free milk (divided into 2 - 1 1/2 cup servings)
1 - 6oz reduced fat graham cracker crust
Instructions
1) Mix PB2, vanilla pudding mix and 1 1/2 cup fat free milk. Whisk together well. Pour into pie crust.
2) Mix chocolate pudding mix and 1 1/2 cup fat free milk. Whisk together well. Carefull pour over peanut butter mixture.
3) Refrigerate for at least 3 hours before serving.
Peanut Butter Pie
Serves: 8
Points: 4
Ingredients
1 - 4oz pkg Fat-free, Sugar free vanilla instant pudding mix
1 - 4oz pkg Fat-free, sugar free chocolate instant pudding mix
1/2 cup PB2
3 cups fat-free milk (divided into 2 - 1 1/2 cup servings)
1 - 6oz reduced fat graham cracker crust
Instructions
1) Mix PB2, vanilla pudding mix and 1 1/2 cup fat free milk. Whisk together well. Pour into pie crust.
2) Mix chocolate pudding mix and 1 1/2 cup fat free milk. Whisk together well. Carefull pour over peanut butter mixture.
3) Refrigerate for at least 3 hours before serving.
Spicy Cajun Dip
This is a great dip for some fresh veggies, maybe even spread it on some reduced fat Triscuits.
Spicy Cajun Dip
Servings: 16 (about 2 Tbsp per serving)
Points: 1
Ingredient
1/2 cup sun-dried tomatoes, without oil dry packed (you can find these in a plastic container near the tomatoes in the market)
8 oz light cream cheese, softened
1/2 cup plain fat-free yogurt
1/4 cup chili sauce
4 Tbsp bell pepper, chopped
4 Tbsp scallions, chopped
1 medium garlic clove, minced
1/2 tsp celery seed
1/8 tsp cayenne pepper
Instructions
1) Place tomatoes in a small bowl. Cover with 1 cup boiling water and allow to stand at room temperature for 10 minutes; drain and chop tomatoes.
2) Meanwhile, in another small bowl, combined cream cheese, yogurt and chili sauce; mix well. Add tomatoes, and remaining ingredients; mix well and refrigerate until ready to serve.
Spicy Cajun Dip
Servings: 16 (about 2 Tbsp per serving)
Points: 1
Ingredient
1/2 cup sun-dried tomatoes, without oil dry packed (you can find these in a plastic container near the tomatoes in the market)
8 oz light cream cheese, softened
1/2 cup plain fat-free yogurt
1/4 cup chili sauce
4 Tbsp bell pepper, chopped
4 Tbsp scallions, chopped
1 medium garlic clove, minced
1/2 tsp celery seed
1/8 tsp cayenne pepper
Instructions
1) Place tomatoes in a small bowl. Cover with 1 cup boiling water and allow to stand at room temperature for 10 minutes; drain and chop tomatoes.
2) Meanwhile, in another small bowl, combined cream cheese, yogurt and chili sauce; mix well. Add tomatoes, and remaining ingredients; mix well and refrigerate until ready to serve.
Bruschetta Chicken Bake
This is a great easy meal to make on a weeknight. I found it on the back of the whole wheat Stove Top Box.
Bruschetta Chicken Bake
Serves: 4
Points: 8
Ingredients
14.5 oz can diced tomatoes
1 pkg Whole Wheat Stove Top (for chicken)
2 cloves garlic, minced
1/2 cup hot water
1 1/4 pounds boneless, skinless chicken breast, cut into bite sized pieces
1 tsp dried basil
1 cup part-skim mozzarella
Instructions
1) Preheat oven to 400 degrees
2) Place tomatoes with their liquid in a medium bowl, add stuffing mix, hot water and garlic. Stir until stuffing is moistened, set aside.
3) Place chicken in a glass 8x8 or 8x10 pan sprayed with cooking spray. Sprinkle with cheese and basil. Top with prepared stuffing mix.
4) Bake for 30 minutes until chicken is done.
Bruschetta Chicken Bake
Serves: 4
Points: 8
Ingredients
14.5 oz can diced tomatoes
1 pkg Whole Wheat Stove Top (for chicken)
2 cloves garlic, minced
1/2 cup hot water
1 1/4 pounds boneless, skinless chicken breast, cut into bite sized pieces
1 tsp dried basil
1 cup part-skim mozzarella
Instructions
1) Preheat oven to 400 degrees
2) Place tomatoes with their liquid in a medium bowl, add stuffing mix, hot water and garlic. Stir until stuffing is moistened, set aside.
3) Place chicken in a glass 8x8 or 8x10 pan sprayed with cooking spray. Sprinkle with cheese and basil. Top with prepared stuffing mix.
4) Bake for 30 minutes until chicken is done.
Friday, October 3, 2008
Tequila-Jalepeno Chicken
This didn't wind up as spicy as I thought it was going to be but it had a really nice flavor to it. If you have an indoor grill pan, you can cook this year round.
Tequila-Jalepeno Chicken
Serves: 4
Points: 4
Ingredients
1/4 medium onion(s), white, chopped
2 tsp olive oil
1/4 cup fresh lime juice
1 fl oz tequila, about 2 tbsp
4 large garlic clove(s), minced
1 tsp unpacked brown sugar
2 Tbsp water
1/2 tsp table salt
1 medium jalapeno pepper(s), seeded and diced
1 pound uncooked boneless, skinless chicken breast, four 4-oz pieces
Instructions
1) Purée onion through to pepper in a blender until smooth. Marinate chicken breasts for at least 1 hour. They can be marinated for several hours, if desired.
2) Heat grill. Pat excess marinade off chicken and grill until cooked through, about 4 minutes per side.
Tequila-Jalepeno Chicken
Serves: 4
Points: 4
Ingredients
1/4 medium onion(s), white, chopped
2 tsp olive oil
1/4 cup fresh lime juice
1 fl oz tequila, about 2 tbsp
4 large garlic clove(s), minced
1 tsp unpacked brown sugar
2 Tbsp water
1/2 tsp table salt
1 medium jalapeno pepper(s), seeded and diced
1 pound uncooked boneless, skinless chicken breast, four 4-oz pieces
Instructions
1) Purée onion through to pepper in a blender until smooth. Marinate chicken breasts for at least 1 hour. They can be marinated for several hours, if desired.
2) Heat grill. Pat excess marinade off chicken and grill until cooked through, about 4 minutes per side.
Thursday, October 2, 2008
Italian Pasta Salad
This is my own recipe and makes for a great side dish. Last night we had this with some 97% fat-free hot dogs (I needed an "easy dinner night"). I love pasta salad but I hate mayo so I usually get the oil based italian style pasta salads from the deli. Now instead of having the oily deli versions, I managed to create the same thing, only better!
Italian Pasta Salad
Serves: 6
Points: 4
Ingredients
8 oz uncooked whole-wheat pasta
1/2 cup fat-free Italian salad dressing (I used a little less, just under 1/2 cup)
1 cup celery, chopped
1/2 medium red bell pepper, diced
1/2 medium green pepper, diced
10 medium baby carrots, diced
2 oz Cabot Light Cheddar Cheese - 50% Reduced Fat, diced
17 slices Hormel Pillow Pack Turkey Pepperoni, quartered
3 oz olive(s) (I just used a small can of sliced olives, drained)
Instructions
1) Cook the pasta until desired "doneness". Drain and rinse with cold water.
2) Toss the pasta with the remaining ingredients. Keep refrigerated until ready to serve.
Italian Pasta Salad
Serves: 6
Points: 4
Ingredients
8 oz uncooked whole-wheat pasta
1/2 cup fat-free Italian salad dressing (I used a little less, just under 1/2 cup)
1 cup celery, chopped
1/2 medium red bell pepper, diced
1/2 medium green pepper, diced
10 medium baby carrots, diced
2 oz Cabot Light Cheddar Cheese - 50% Reduced Fat, diced
17 slices Hormel Pillow Pack Turkey Pepperoni, quartered
3 oz olive(s) (I just used a small can of sliced olives, drained)
Instructions
1) Cook the pasta until desired "doneness". Drain and rinse with cold water.
2) Toss the pasta with the remaining ingredients. Keep refrigerated until ready to serve.
Wednesday, October 1, 2008
Pasta Puttanesca
What a great meatless meal. The first time I made this was last night and both Vic and I really liked it. It has a very nice flavor and pairing with a salad or a nice veggie makes for a great dinner.
Pasta Puttanesca
Serves: 4
Points: 7 **(See Note below)
Ingredients
8 oz uncooked spaghetti
1 Tbsp olive oil
4 cloves garlic, minced
14 1/2 oz canned diced tomatoes, undrained
8 Kalamata Olives, pitted and chopped
1/4 cup canned tomato paste
1 Tbsp capers
1/4 tsp crushed red pepper flakes
1/2 cup full-moisture grated romano (or asiago) cheese
1/4 cup basil, sliced
Instructions
1) Cook pasta according to package directions, omitting salt and fat. Drain, reserving 1 Tbsp pasta water.
2) Meanwhile, heat oil in a medium saucepan over medium heat. Add garlic; cook 3 minutes, stirring occasionally. Add tomatoes, olives, tomato paste, capers, and crushed red pepper. Bring to a simmer and simmer uncovered, 15 minutes or until sauce is thick, stirring occasionally.
3) Combine pasta, sauce and reserved 1 Tbsp pasta water. Top with cheese & basil.
** Note, if you skip the cheese, its 6 points per serving. Skip the cheese AND use whole wheat pasta, and it drops to 5 points. This is the way I made it (although Vic added cheese to his serving) and it was great!
Pasta Puttanesca
Serves: 4
Points: 7 **(See Note below)
Ingredients
8 oz uncooked spaghetti
1 Tbsp olive oil
4 cloves garlic, minced
14 1/2 oz canned diced tomatoes, undrained
8 Kalamata Olives, pitted and chopped
1/4 cup canned tomato paste
1 Tbsp capers
1/4 tsp crushed red pepper flakes
1/2 cup full-moisture grated romano (or asiago) cheese
1/4 cup basil, sliced
Instructions
1) Cook pasta according to package directions, omitting salt and fat. Drain, reserving 1 Tbsp pasta water.
2) Meanwhile, heat oil in a medium saucepan over medium heat. Add garlic; cook 3 minutes, stirring occasionally. Add tomatoes, olives, tomato paste, capers, and crushed red pepper. Bring to a simmer and simmer uncovered, 15 minutes or until sauce is thick, stirring occasionally.
3) Combine pasta, sauce and reserved 1 Tbsp pasta water. Top with cheese & basil.
** Note, if you skip the cheese, its 6 points per serving. Skip the cheese AND use whole wheat pasta, and it drops to 5 points. This is the way I made it (although Vic added cheese to his serving) and it was great!
Tuesday, September 30, 2008
Food Finds!
Here are some things that I have come across that are great food finds. They are good substitutions for the real thing. Or just things that I like. These items are now staples in my home. As I find new items I will make additional posts. And remember, everyone's tastes are different. So, you may or may not like these items. These are just suggetions in case you're looking for something new to try.
1) Arnold Sandwich Thins (Multi-Grain) - These are so delicious and the perfect low point substitution for bread. Read more about them here.
2) Laughing Cow Cheese (Lite Soft Cheese Spread) - Each little wedge of cheese is a piece of low point cheesy heaven. Use them on bread or a low-point english muffin. Use them as a dip/spread for celery or carrots. Use them on crackers or even use them to make a fettucine alfredo sauce. Read more about them here.
3) PB2 - My god does this stuff RULE! This is a substitute for high pointed peanut butter! Even reduced-fat peanut butter is high in points. But this stuff, dehydrated peanuts, once rehydrated with water is only 1/4 of the points for the same amount serving as reduced-fat peanut butter. Check it out here. They have even come out with a chocolate/PB2 BLEND! Can't wait to try this out.
4) Morningstar Farms Veggie Sausage Patties - I loved Mc Donald's Sausage Mc Muffins (without the egg) and now I can make my own for WAY less points. You can use these along with a lite english muffin and a slice of 2% cheese. Or do what I do, use a sandwich thin. Either way, these little veggie sausages are very tasty and a good substitution for the real thing.
5) Morningstar Farms Buffalo Wings Veggie Wings - These are very tasty. They make a great sandwich with a slice of cheese, some lettuce and a sandwich thin. Definitely check them out!
1) Arnold Sandwich Thins (Multi-Grain) - These are so delicious and the perfect low point substitution for bread. Read more about them here.
2) Laughing Cow Cheese (Lite Soft Cheese Spread) - Each little wedge of cheese is a piece of low point cheesy heaven. Use them on bread or a low-point english muffin. Use them as a dip/spread for celery or carrots. Use them on crackers or even use them to make a fettucine alfredo sauce. Read more about them here.
3) PB2 - My god does this stuff RULE! This is a substitute for high pointed peanut butter! Even reduced-fat peanut butter is high in points. But this stuff, dehydrated peanuts, once rehydrated with water is only 1/4 of the points for the same amount serving as reduced-fat peanut butter. Check it out here. They have even come out with a chocolate/PB2 BLEND! Can't wait to try this out.
4) Morningstar Farms Veggie Sausage Patties - I loved Mc Donald's Sausage Mc Muffins (without the egg) and now I can make my own for WAY less points. You can use these along with a lite english muffin and a slice of 2% cheese. Or do what I do, use a sandwich thin. Either way, these little veggie sausages are very tasty and a good substitution for the real thing.
5) Morningstar Farms Buffalo Wings Veggie Wings - These are very tasty. They make a great sandwich with a slice of cheese, some lettuce and a sandwich thin. Definitely check them out!
Skillet Beef and Beer Stew
Well, I have to say that this was really tasty. Vic was hankering for a good beef stew for a while and this really hit the spot.
Skillet Beef and Beer Stew
Serves: 4
Points: 5
Ingredients
1 spray olive oil cooking spray
12 oz lean beef round roast cut into cubes
1 medium onion, chopped
1 medium bell pepper, chopped
2 medium garlic cloves minced (or 1 tsp jarred minced garlic)
2 medium potatoes, peeled and diced
24 medium baby carrots (about 1/2 pound)
1 cup fat-free beef broth
8 oz light beer
1/4 cup fat-free evaporated milk
2 tbsp cornstarch
1 tsp paprika
Instructions
1) Coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add beef, onion, pepper and garlic; cook until beef is browned, stirring, about 3 minutes.
2) Stir in potatoes, carrots, broth and beer; bring to a boil, reduce heat, cover and simmer until meat is tender, about 30 minutes.
3) Stir together evaporated milk, cornstarch and paprika in a small cup; add to beef mixture and stir to combine. Cook until slightly thickened and bubbly, about 5 minutes; cook, stirring occasionally for 2 minutes more. Yields about 1 1/2 cups per serving.
Skillet Beef and Beer Stew
Serves: 4
Points: 5
Ingredients
1 spray olive oil cooking spray
12 oz lean beef round roast cut into cubes
1 medium onion, chopped
1 medium bell pepper, chopped
2 medium garlic cloves minced (or 1 tsp jarred minced garlic)
2 medium potatoes, peeled and diced
24 medium baby carrots (about 1/2 pound)
1 cup fat-free beef broth
8 oz light beer
1/4 cup fat-free evaporated milk
2 tbsp cornstarch
1 tsp paprika
Instructions
1) Coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add beef, onion, pepper and garlic; cook until beef is browned, stirring, about 3 minutes.
2) Stir in potatoes, carrots, broth and beer; bring to a boil, reduce heat, cover and simmer until meat is tender, about 30 minutes.
3) Stir together evaporated milk, cornstarch and paprika in a small cup; add to beef mixture and stir to combine. Cook until slightly thickened and bubbly, about 5 minutes; cook, stirring occasionally for 2 minutes more. Yields about 1 1/2 cups per serving.
Saturday, September 27, 2008
Au Gratin Potatoes
Au Gratin Potatoes
Serves: 8
Points: 3
Ingredients
1 sprays cooking spray
1 Tbsp butter
1 medium onion(s), thinly sliced
2 Tbsp all-purpose flour
2 cup fat-free skim milk
2 pound Yukon Gold potato(es), thinly sliced
1 cup low-fat shredded cheddar cheese
1 tsp table salt
1/4 tsp black pepper
Instructions
1) Preheat oven to 375°F. Coat a 2-quart covered baking dish with cooking spray.
2) Melt butter in a large pot over medium heat. Add onion and cook, stirring occasionally, until onion begins to brown, about 5 minutes. Stir in flour; add milk slowly, stirring. Add potatoes and stir to mix. Bring to a boil.
3) Stir in 3/4 cup of cheese, salt and pepper. Pour mixture into prepared baking dish and level out surface.
4) Bake for 1 hour, uncovered. Cover and bake until potatoes are fork-tender, about 20 minutes more.
5) Change oven temperature to broil. Sprinkle remaining cheese over potatoes. Broil 6 inches from the heating element until the cheese is golden brown, about 1 to 2 minutes.
6) Allow to cool for 5 minutes before slicing into 8 pieces
Serves: 8
Points: 3
Ingredients
1 sprays cooking spray
1 Tbsp butter
1 medium onion(s), thinly sliced
2 Tbsp all-purpose flour
2 cup fat-free skim milk
2 pound Yukon Gold potato(es), thinly sliced
1 cup low-fat shredded cheddar cheese
1 tsp table salt
1/4 tsp black pepper
Instructions
1) Preheat oven to 375°F. Coat a 2-quart covered baking dish with cooking spray.
2) Melt butter in a large pot over medium heat. Add onion and cook, stirring occasionally, until onion begins to brown, about 5 minutes. Stir in flour; add milk slowly, stirring. Add potatoes and stir to mix. Bring to a boil.
3) Stir in 3/4 cup of cheese, salt and pepper. Pour mixture into prepared baking dish and level out surface.
4) Bake for 1 hour, uncovered. Cover and bake until potatoes are fork-tender, about 20 minutes more.
5) Change oven temperature to broil. Sprinkle remaining cheese over potatoes. Broil 6 inches from the heating element until the cheese is golden brown, about 1 to 2 minutes.
6) Allow to cool for 5 minutes before slicing into 8 pieces
Jerk Pork Tenderloin
Jerk Pork Tenderloin
Serves: 6
Points: 3
Ingredients
1 onion, minced
1/2 tsp cayenne
1 tsp ground allspice
1/2 tsp salt
1/2 tsp dried thyme, crumbled
1/2 tsp cinnamon
1/2 grated nutmeg
1/2 tsp freshly ground pepper
1 (1 1/2 pound) pork tenderloin trimmed of all visible fat
Instructions
1) Preheat the oven to 350 degrees. Combine the onion, cayenne allspice, salt, thyme, cinnamon, nutmeg, and pepper in a small bowl.
2) Rub the spice mixture all over the tenderloin. Place in a shallow roasting pan and roast until an instant read thermometer registers 160 degrees for medium, about 45 minutes. Transfer to a cutting board, cover loosely with foil and let stand 10 minutes. Cut into 12-18 slices.
Serves: 6
Points: 3
Ingredients
1 onion, minced
1/2 tsp cayenne
1 tsp ground allspice
1/2 tsp salt
1/2 tsp dried thyme, crumbled
1/2 tsp cinnamon
1/2 grated nutmeg
1/2 tsp freshly ground pepper
1 (1 1/2 pound) pork tenderloin trimmed of all visible fat
Instructions
1) Preheat the oven to 350 degrees. Combine the onion, cayenne allspice, salt, thyme, cinnamon, nutmeg, and pepper in a small bowl.
2) Rub the spice mixture all over the tenderloin. Place in a shallow roasting pan and roast until an instant read thermometer registers 160 degrees for medium, about 45 minutes. Transfer to a cutting board, cover loosely with foil and let stand 10 minutes. Cut into 12-18 slices.
Friday, September 26, 2008
Baked Spaghetti
This was really good. I found it on a message board and decided to give it a try. Vic abolutely loved it and I will definitely make it again. We are having the leftovers tonight. You get 6 great sized portions and pair that with a nice zero point veggie (we had green beans sauteed with sliced fresh mushrooms) you'll have a great healthy meal. Oh! I forgot to mention that this is a meatless meal!
Baked Spaghetti
Serves: 6
Points: 6
Ingredients
8 oz uncooked whole-wheat spaghetti
2 egg white(s)
1/2 cup fat-free skim milk
1/2 tsp kosher salt
9 oz meatless soy crumbles, slightly thawed
1 small onion(s), chopped
1/2 cup green pepper(s), chopped
22 oz canned tomato sauce
4 1/2 oz part-skim mozzarella cheese
Instructions
1) Preheat oven to 350 degrees.
2) Cook spaghetti according to package directions; drain.
3) In a large bowl, beat the egg whites, milk & salt. Add spaghetti; toss to coat.
4) Coat a 9x13 baking dish with cooking spray and transfer the spaghetti to it.
5) In a large skillet, mix the crumbles, onion & green pepper and cook over Medium heat until the crumbles are hot and the veggies are somewhat tender.
6) Add the tomato sauce and mix well.
7) Spread the sauce evenly over the spaghetti
8) Bake uncovered for 20 minutes. Sprinkle cheese over the spaghetti and bake for an additional 10 minutes or until cheese is melted
9) Let stand 5 minutes before serving
Baked Spaghetti
Serves: 6
Points: 6
Ingredients
8 oz uncooked whole-wheat spaghetti
2 egg white(s)
1/2 cup fat-free skim milk
1/2 tsp kosher salt
9 oz meatless soy crumbles, slightly thawed
1 small onion(s), chopped
1/2 cup green pepper(s), chopped
22 oz canned tomato sauce
4 1/2 oz part-skim mozzarella cheese
Instructions
1) Preheat oven to 350 degrees.
2) Cook spaghetti according to package directions; drain.
3) In a large bowl, beat the egg whites, milk & salt. Add spaghetti; toss to coat.
4) Coat a 9x13 baking dish with cooking spray and transfer the spaghetti to it.
5) In a large skillet, mix the crumbles, onion & green pepper and cook over Medium heat until the crumbles are hot and the veggies are somewhat tender.
6) Add the tomato sauce and mix well.
7) Spread the sauce evenly over the spaghetti
8) Bake uncovered for 20 minutes. Sprinkle cheese over the spaghetti and bake for an additional 10 minutes or until cheese is melted
9) Let stand 5 minutes before serving
Thursday, September 25, 2008
Baked Tilapia
If this isn't the easiest fish dish to make, I don't know what is. Vic absolutely loves this recipe and is always happy when I tell him we are having tilapia tonight. Try using this recipe with different fish like halibut, sole, striped bass or flounder. You can even change things up by using lime instead of lemon.
Baked Tilapia
From WW website
Serves: 4
Points: 3
Ingredients
1 sprays cooking spray
20 oz raw tilapia, four 5 oz fillets
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
1 Tbsp fresh lemon juice
2 tsp garlic herb seasoning, salt-free ****
Instructions
1) Preheat broiler. Coat a shallow roasting pan with cooking spray.
2) Transfer fish to prepared pan and drizzle with lemon juice.
3) Season with salt and pepper and sprinkle the garlic herb seasoning (or dill) over the fish.
4) Broil until fish is fork-tender, about 5 minutes. Yields 1 fillet per serving.
**** Note, I like to use Fresh (or even jarred) dill instead of this. It give a nice flavor to the fish. You probably need about 1 tbsp. It all depends on how much you want to use.
Baked Tilapia
From WW website
Serves: 4
Points: 3
Ingredients
1 sprays cooking spray
20 oz raw tilapia, four 5 oz fillets
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
1 Tbsp fresh lemon juice
2 tsp garlic herb seasoning, salt-free ****
Instructions
1) Preheat broiler. Coat a shallow roasting pan with cooking spray.
2) Transfer fish to prepared pan and drizzle with lemon juice.
3) Season with salt and pepper and sprinkle the garlic herb seasoning (or dill) over the fish.
4) Broil until fish is fork-tender, about 5 minutes. Yields 1 fillet per serving.
**** Note, I like to use Fresh (or even jarred) dill instead of this. It give a nice flavor to the fish. You probably need about 1 tbsp. It all depends on how much you want to use.
Wednesday, September 24, 2008
Olive Tapenade
We have to thank the wonderful Betty Crocker for this FANTASTIC spread. I like to use this instead of dressing on my salad. And when you look at the final points (2), its totally worth it!
Olive Tapenade
14 servings (2 tablespoons each)
Calories 60; Total Fat 6g; Fiber 1g,
1 1/2 cups pitted kalamata or ripe olives (you can find these in a jar in the olive aisle of the supermarket. DO NOT USE the loose olives that you see at the deli. It will be too salty, trust me.)
1/4 cup chopped walnuts
3 tablespoons olive or vegetable oil
3 tablespoons capers, drained
1 1/2 teaspoons fresh rosemary leaves
1 teaspoon Italian seasoning
2 cloves garlic
Chopped red bell pepper, if desired
1. Place all ingredients except bell pepper in food processor or blender. Cover and process, using quick on-and-off motions, until slightly coarse.
2. Spoon into serving dish. Sprinkle with bell pepper.
Olive Tapenade
14 servings (2 tablespoons each)
Calories 60; Total Fat 6g; Fiber 1g,
1 1/2 cups pitted kalamata or ripe olives (you can find these in a jar in the olive aisle of the supermarket. DO NOT USE the loose olives that you see at the deli. It will be too salty, trust me.)
1/4 cup chopped walnuts
3 tablespoons olive or vegetable oil
3 tablespoons capers, drained
1 1/2 teaspoons fresh rosemary leaves
1 teaspoon Italian seasoning
2 cloves garlic
Chopped red bell pepper, if desired
1. Place all ingredients except bell pepper in food processor or blender. Cover and process, using quick on-and-off motions, until slightly coarse.
2. Spoon into serving dish. Sprinkle with bell pepper.
Baked Chicken
Yeah, yeah, I know. Everyone thinks a diet or eating healthy always revolves around baking chicken and eating only that and veggies. Well let me tell you, this chicken dish is very easy to make and tasty to boot. Nothing says that every once-in-a-while you can't throw a couple of pieces of chicken into the oven along with some fresh herbs and have a great healthy meal. Pair this up with some couscous or brown rice and steamed green beans or broccoli and you will be full for the rest of the night!
Baked Chicken
From WW website
Serves: 4
Points: 3
Ingredients
1 sprays cooking spray
1 pound uncooked boneless, skinless chicken breast, four 4 oz halves
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
1 tsp olive oil
2 tsp fresh lemon juice, or more to taste
2 tsp rosemary, fresh, chopped
2 tsp parsley, fresh, chopped
1/4 cup canned chicken broth
1/2 medium lemon(s), quartered (for garnish)
Instructions
1)Preheat oven to 400ºF. Coat a small, shallow roasting pan with cooking spray.
2) Season both sides of chicken with salt and pepper. Transfer chicken to prepared pan and drizzle with oil; sprinkle with lemon juice, rosemary and parsley. Pour broth around chicken to coat bottom of pan.
3) Bake until chicken is cooked through, about 30 to 35 minutes. Garnish with fresh lemon and serve.
Baked Chicken
From WW website
Serves: 4
Points: 3
Ingredients
1 sprays cooking spray
1 pound uncooked boneless, skinless chicken breast, four 4 oz halves
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
1 tsp olive oil
2 tsp fresh lemon juice, or more to taste
2 tsp rosemary, fresh, chopped
2 tsp parsley, fresh, chopped
1/4 cup canned chicken broth
1/2 medium lemon(s), quartered (for garnish)
Instructions
1)Preheat oven to 400ºF. Coat a small, shallow roasting pan with cooking spray.
2) Season both sides of chicken with salt and pepper. Transfer chicken to prepared pan and drizzle with oil; sprinkle with lemon juice, rosemary and parsley. Pour broth around chicken to coat bottom of pan.
3) Bake until chicken is cooked through, about 30 to 35 minutes. Garnish with fresh lemon and serve.
Strawberry Cloud
Ahhhhh a delicious recipe from one of my favorite eating healthy websites, http://www.hungry-girl.com/
This great shake is fantastic as that "sweet treat" after dinner.
Strawberry Cloud
Serves: 1
Calories: 119 Fat: 1g Fiber: 2g
Ingredients:
2/3 cup frozen strawberries (just plain- NOT in syrup!)
5 oz. light vanilla soy milk
2 tsp. Fat Free French Vanilla Coffee-mate powder (dissolved in an oz of warm water)
1 oz. Sugar Free Strawberry Syrup
3 Splenda packets
3 large ice cubes
2 tbsp. Fat Free Reddi-Wip
Place all of the ingredients in blender, except for the whipped cream. Blend on high speed for 30-45 seconds. Pour, and top with Fat Free Reddi-Wip.
This great shake is fantastic as that "sweet treat" after dinner.
Strawberry Cloud
Serves: 1
Calories: 119 Fat: 1g Fiber: 2g
Ingredients:
2/3 cup frozen strawberries (just plain- NOT in syrup!)
5 oz. light vanilla soy milk
2 tsp. Fat Free French Vanilla Coffee-mate powder (dissolved in an oz of warm water)
1 oz. Sugar Free Strawberry Syrup
3 Splenda packets
3 large ice cubes
2 tbsp. Fat Free Reddi-Wip
Place all of the ingredients in blender, except for the whipped cream. Blend on high speed for 30-45 seconds. Pour, and top with Fat Free Reddi-Wip.
Pasta with Broccoli Rabe and Bolognese Sauce
Boy oh boy, is this good! If you're looking for a new pasta dish be sure to try this one out! I even will serve it with side of green beans to get even more veggies in! This recipe is also really good with lean ground turkey instead of beef. And if you don't like broccoli rabe, try using regular broccoli instead! Its just as good!
Pasta with Broccoli Rabe and Bolognese Sauce
Servings: 6
Points: 7
Ingredients
1/8 tsp table salt, for cooking pasta
2 tsp olive oil
1 cup onion(s), chopped
1 Tbsp minced garlic
3/4 pound uncooked lean ground beef (with 7% fat)
2 1/2 tsp fennel seed
28 oz canned crushed tomatoes, fire-roasted recommended
1/4 tsp table salt
1/2 small tsp crushed red pepper flakes
1/2 tsp dried oregano
12 oz uncooked whole-wheat pasta, penne rigate suggested
1 pound broccoli rabe, ends trimmed, cut crosswise into 1 1/2-inch pieces
Instructions
1) Bring a large pot of lightly salted water to a boil.
2) Meanwhile, to make sauce, heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; cook, stirring frequently, until onion is translucent, about 6 minutes. Add beef and fennel seeds to skillet; cook, breaking up clumps with a wooden spoon, until browned, about 3 to 4 minutes.
3)Stir in tomatoes, salt, red pepper flakes and oregano; bring to a boil. Reduce heat to medium-low and simmer until slightly thickened, about 10 minutes.
4) While sauce simmers, add pasta to boiling water and cook according to package instructions, adding broccoli rabe to pasta water 5 minutes before pasta will be done; cook until pasta and broccoli rabe are tender.
5) Drain pasta and broccoli rabe; return to pot. Add sauce, and toss to mix and coat; transfer to a serving bowl. Yields about 1 1/2 cups per serving.
Pasta with Broccoli Rabe and Bolognese Sauce
Servings: 6
Points: 7
Ingredients
1/8 tsp table salt, for cooking pasta
2 tsp olive oil
1 cup onion(s), chopped
1 Tbsp minced garlic
3/4 pound uncooked lean ground beef (with 7% fat)
2 1/2 tsp fennel seed
28 oz canned crushed tomatoes, fire-roasted recommended
1/4 tsp table salt
1/2 small tsp crushed red pepper flakes
1/2 tsp dried oregano
12 oz uncooked whole-wheat pasta, penne rigate suggested
1 pound broccoli rabe, ends trimmed, cut crosswise into 1 1/2-inch pieces
Instructions
1) Bring a large pot of lightly salted water to a boil.
2) Meanwhile, to make sauce, heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; cook, stirring frequently, until onion is translucent, about 6 minutes. Add beef and fennel seeds to skillet; cook, breaking up clumps with a wooden spoon, until browned, about 3 to 4 minutes.
3)Stir in tomatoes, salt, red pepper flakes and oregano; bring to a boil. Reduce heat to medium-low and simmer until slightly thickened, about 10 minutes.
4) While sauce simmers, add pasta to boiling water and cook according to package instructions, adding broccoli rabe to pasta water 5 minutes before pasta will be done; cook until pasta and broccoli rabe are tender.
5) Drain pasta and broccoli rabe; return to pot. Add sauce, and toss to mix and coat; transfer to a serving bowl. Yields about 1 1/2 cups per serving.
Bubble-up Pizza Casserole
I found this on a message board so I don't have the nutritional information. However, I figured out the points for this and assuming you cut it into 6 (very large) servings, you are looking at about 9 points. I know, that seems kind of high but trust me, its very filling. Add some salad and you are done for the night. And remember, the higher the number of servings you split it into, the less points.
I will say that my husband was a little leary as it is not a traditional pizza. But boy oh boy did he love it! (and so did I). Its great for when you have that pizza craving but don't want a greasy slab of take-out pizza. Add some salad and you have a very filling meal.
Bubble-up Pizza Casserole
Serves (at least) 6
9 Points per serving (assuming 6 servings)
1 pound lean ground beef (I used 93%)
1 onion chopped
32 oz tomato sauce (I used a 29 oz can and that was enough for us)
1/2 tsp dried basil
3 cloves garlic, minced
1 tsp italian seasoning
17 slices turkey pepperoni (I cut them into quarters)
15 oz refrigerated buttermilk biscutis - each biscuit cut into quarters (I used 2 of the 7.5 oz cans)
1 1/4 c part skim milk mozzarella cheese, shredded
any veggies you want - (I just used a can of sliced olives and a can of sliced mushrooms but next time I am thinking of adding spinach to the mix.)
1) Preheat oven to 350
2) In a large skillet brown meat over medium heat until browned, stirring to crumble. Stir in onion, tomato sauce, basil, garlic & italian seasoning.
3) add veggies and pepperoni. Add quartered biscuits; stir gently until biscuits are covered with sauce
4) Spoon mixture into a 9x13 baking dish coated with cooking spray.
5) Bake 25 minutes. Sprinkle with cheese and bake 10 more minutes or until biscuits are done
6) Let stand 5 minutes before serving
I will say that my husband was a little leary as it is not a traditional pizza. But boy oh boy did he love it! (and so did I). Its great for when you have that pizza craving but don't want a greasy slab of take-out pizza. Add some salad and you have a very filling meal.
Bubble-up Pizza Casserole
Serves (at least) 6
9 Points per serving (assuming 6 servings)
1 pound lean ground beef (I used 93%)
1 onion chopped
32 oz tomato sauce (I used a 29 oz can and that was enough for us)
1/2 tsp dried basil
3 cloves garlic, minced
1 tsp italian seasoning
17 slices turkey pepperoni (I cut them into quarters)
15 oz refrigerated buttermilk biscutis - each biscuit cut into quarters (I used 2 of the 7.5 oz cans)
1 1/4 c part skim milk mozzarella cheese, shredded
any veggies you want - (I just used a can of sliced olives and a can of sliced mushrooms but next time I am thinking of adding spinach to the mix.)
1) Preheat oven to 350
2) In a large skillet brown meat over medium heat until browned, stirring to crumble. Stir in onion, tomato sauce, basil, garlic & italian seasoning.
3) add veggies and pepperoni. Add quartered biscuits; stir gently until biscuits are covered with sauce
4) Spoon mixture into a 9x13 baking dish coated with cooking spray.
5) Bake 25 minutes. Sprinkle with cheese and bake 10 more minutes or until biscuits are done
6) Let stand 5 minutes before serving
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