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!
Tuesday, September 30, 2008
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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