Chicken and Lentils in Apple-Curry Sauce

 

Make sure you get some good size chicken thighs for this dish because those suckers can shrink up big time, which is why my photo shows 2!  I only had a one-pound pack of chicken thighs instead of the 1-1/2 lbs this recipe calls for, so no biggie!  This is under 500 calories at 436!

Yes, there is 10 g of fat in this recipe but only 2 of them are saturated fats and chicken thighs have so much more flavor than chicken breasts.  Check out that 19 grams of fiber and 38 grams of protein though.   Very filling dish!

Ingredients:

2 Tbs olive oil
6 skinless/boneless chicken highs (about 1-1/2 lbs total)
1 large onion, halved and thinly sliced
1 garlic clove, minced
1 Tbs finely shredded fresh ginger
2 Tbs tomato paste
1 Tbs mild curry powder
1 tsp garam masala
3 c reduced-sodium chicken broth
1-1/2 c uncooked lentils, rinsed and drained
3 red and/or green cooking apples, cored and sliced
2 5-oz pkgs baby spinach (8 to 10 cups)

Instructions:

Rinse and drain dried lentils and set aside. 

Place oil in a large nonstick skillet with a tight-fitting lid over medium-high heat and add chicken thighs once hot enough. Cook only 4 to 6 minutes per side turning once or just until nicely golden brown.  Remove (still undercooked chicken) from pan and set aside.

In the same pan add onion to skillet stirring and cooking for about 3 minutes and then add garlic and ginger stirring and cooking for another minute or so more.  Stir in tomato paste, curry powder, garam masala and 1/2 tsp salt mixing well.

Add chicken broth and lentils stirring well and place chicken thighs on top in pan.  Bring to a rapid boil and reduce heat to simmering and simmer for about 30 minutes or until lentils are tender.

Add sliced apples to skillet and cover and simmer for about another 10 minutes. Stir in about 3 cups of spinach until wilted.  No need to cook the spinach in.  The heat from the finished dish still in the pan will wilt your spinach nicely.

Divide the remaining 6 to 8 cups of spinach among the 6 plates or bowls to create a "bed" or a base.  Top each with the lentil-apple mixture and then the chicken thighs.

YIELDS: 6 Servings
SERVING SIZE:  1 thigh, 1-1/2 c spinach, 2/3 c lentil mixture

Nutritional Information:  436 calories, 10 g fat, (2 g sat fat), 108 mg cholesterol, 658 mg sodium, 49 g carb, 13.5 g sugars, 19 g fiber, 38 g protein

Mini Turkey Meat Loaves with Nutty Parsley Gremolata

This dish is one of my favorite ground turkey recipes!  Each loaf comes out to only 270 calories too!  The lemon flavor in the gremolata is a nice accent to this turkey mealoaf!  I am not a big fan of strong lemon flavor but it actually worked so well with in this dish as a delicious compliment!  Just go easy on topping each loaf as a little goes a long way!

I always double this recipe and use toasted pine nuts because they are my fave so I can just use the 16-oz packages of both the ground turkey and the lean ground turkey breast.  It makes 8 loaves this way!  The below instructions are for 4 loaves and 8 oz of each the ground turkey and ground turkey breast.

Ingredients:

Cooking spray, parchment paper, or tinfoil
2 egg whites
1-1/2 cups chopped fresh mushrooms
1/3 cup rolled oats
1/4 cup finely chopped dried tomatoes (in pouch not in oil)
1/4 c finely chopped onion
1/2 tsp salt
1/4 tsp ground black pepper
8 oz uncooked ground turkey
8 oz uncooked ground turkey breast

1/3 cup snipped flat leaf Italian parsley (I chop mine)
1/4 cup chopped toasted pine nuts, walnuts, or sliced almonds
2 tsp walnut oil or olive oil
1/2 tsp finely shredded lemon peel
1 Tbs lemon juice
1/8 tsp salt

Instructions:

Preheat oven to 375 degrees.  Line a 15" x 10" x 1" baking pan with parchment paper or spray with nonstick cooking spray and set aside.

In a large bowl beat the egg whites with a fork and add in the mushrooms, rolled oats, dried tomatoes, onion, 1/2 tsp salt and pepper.  Add in the ground turkey and mix well.

Divide the meat mixture into four equal portions.  For me this comes out to about 6 ounces each (slightly more).  Shape each into a 4" oval that is about 2-1/2" wide in the center. Place in prepared baking pan so they are not touching.  Bake about 20 minutes or  until internal temperature is 165 degrees.

While loaves are baking, make the gremolata mixture.  Stir together the parsley, the nuts, oil, lemon peel, lemon juice and 1/8 tsp salt.

To serve, top each loaf with a serving of the gremolata.

YIELDS:  4 Servings
SERVING SIZE:  1 loaf

Nutritional Information:  270 calories, 12 g fat (2 g sat), 68 mg chol, 479 mg sodium, 10 g carb, 3 g sugars, 2 g fiber, 30 g protein.

Steak and Mushroom Pasta Salad

This is a good meal salad!  Good enough that you should keep an eye out on the flank steak prices and nab it when it's on sale!

This salad is 273 calories for a 1-cup serving.  The dressing is so simple too!  When I buy my low-fat buttermilk, I divide it up into 1/2-cup servings and freeze them individually for use later!

It reheats nicely the following day, as the arugula seems to hold up much better than a typical lettuce would!  If you can't find cavatappi (cavatappi means spiral) pasta, you can sub in another tube-shaped pasta such as penne or even elbow macaroni!

This recipe came from a Weight Watchers 15-minute 5-recipes recipe magazine. 

Ingredients:

8 oz uncooked cavatappi pasta
8 oz lean flank steak, trimmed of fat
1-1/2 tsp black pepper
1 tsp kosher sal
3 Tbs olive oil (divided)
8 oz sliced cremini or regular white mushrooms
1/2 c low-fat buttermilk
2 c arugula leaves (about 2 oz)
 
Instructions:

Prepare the pasta according to package directions or to desired tenderness and omit the salt and fat while doing so.

Meanwhile, sprinkle the steak with half a teaspoon of each the salt and the pepper or to taste like I do.   Heat 1 tablespoon of the oil in a hot nonstick skillet over medium-high heat.  Add the steak and cook to the desired degree of doneness.  It takes about 4 to 5 minutes per side to reach a medium-rare.  Remove steak from pan and set aside allowing it to rest at least 5 minutes.

Add the mushrooms to the pan and cook stirring occasionally until any liquid is evaporated off. About 7 minutes.

Cut the steak diagonally across the grain into thin slices.

Whisk together the buttermilk and remaining 2 Tbs oil, 3/4 tsp pepper, and 1/2 tsp salt in a large bowl.  Add the pasta to this dressing and toss to coat.  Now add in the steak, mushrooms and arugula and toss some more to coat.

Serve!

YIELDS:  6 servings
SERVING SIZE:  1 cup
SMART POINTS:  7

Nutritional Information:  Calories 273, Fat 9.6 g (sat 1.9g, mono 5.8 g, poly 1 g), Protein 15 g, Carb 32 g, Fiber 2 g, Sugars 3 g, Chol 24 mg, Iron 2 mg, Sodium 287 mg, Calcium 66 mg

Pierogies and Peppers

This is a vegetarian, meatless meal for less than 400 calories!  It also happens to be Noom friendly in that the pierogies are a yellow food and the tomato sauce and veggie blend are green foods!

So I have thrown in the towel and have accepted that there is zero way for me to get an appetizing food photo when cooked bell peppers are involved.  I just don't know about photoshopping yet.  I will share the finished photo below but don't let it scare you!  It is good!

I was unable to get the tri-colored stir-fry pepper blend at my local store still during this pandemic shortage situation, but I went with the fajita blend that has just the red and green peppers and onions. 

I will say this is super, duper easy; Filling; and Flavorful!

One note,  the fennel seeds in this recipe need to be toasted and ground, so having a pestle and mortar handy, a spice grinder, or being prepared to use a little ingenuity is needed for that portion.   I used a wooden spoon to crush mine in the pan in which I toasted the seeds because my pan has a little texture to it, so this worked well for me.  You can grind them up using the bottom of a coffee mug where the cup edges are raw as well.  You can also crush with a hammer or mallet between two paper towels but you'll want to make sure you are on a safe surface for doing it this way.  Just crush up well after toasting in a pan.

To toast the fennel seeds, place them in a dry pan over medium-low heat and toast while either shaking the pan or using a wooden spoon keeping the seeds moving.  They will toast quickly once starting to change color so watch closely.  They will change color and become very fragrant.  This only takes about 2 to 3 minutes.

Because this recipe is an old WW recipe for an old points system, I will share the Winning Points I have noted.  For the Winning Points plan this dish is 6 points for 4 pierogies and about 3/4 cup of the pepper mixture. You should be able to figure out your points easily utilizing the new scan-in feature for the bag of pepper blend and the box of pierogies.

(See?! Colors look horrible when cooking peppers!)

Ingredients:

Nonstick cooking spray
1 (1-lb) bag frozen pepper stir fry (green, red, yellow and onions)
1 (16.9-oz) package frozen potato and cheddar pierogies
1 (8-oz) can tomato sauce
1 Tbs finely chopped fresh oregano (or 1 tsp dried)
2 tsp fennel seeds, toasted and ground
1/2 tsp salt
1/4 tsp coarsely ground black pepper


Instructions:

First, toast your fennel seeds and crush as mentioned above in your dry frying pan while starting your water for boiling the pierogies to heating up to a boil.

Then spray a nonstick skillet with cooking spray and set over high heat.  Add the frozen pepper mix and saute until lightly browned slightly, about 10-12 minutes when all of the liquid is evaporated off.

You can add the pierogies to the boiling water as soon as it starts to boil.  Then you boil the pierogies until the water returns to a boil and continue boiling for another 3 minutes.

MAKE SURE TO RESERVE 1/4 CUP OF THE PIEROGIE WATER WHEN DONE TO ADD TO YOUR "SAUCE"

Add the reserved cooking liquid, tomato sauce, oregano, fennel, salt and pepper to the cooked pepper mix in the pan and simmer one minute.

Serve 4 pierogies with about 3/4 cup of the pepper sauce mix and voila!  Enjoy!

YIELDS: 4 Servings
SERVING SIZE: 4 Pierogies with 3/4 c peppers/sauce mixture

Nutritional Information:  332 Calories, Total Fat 7 g (3 g sat fat), 65 mg cholesterol, 1139 mg sodium, 55 g total carbohydrate, 5 g dietary fiber, 14 g protein, 179 mg calcium

Pork and Veggie Stir Fry with Cashew Rice for 460 calories

Stir-frying is said to be one of the fastest and healthiest cooking methods.  Stir-frying uses high heat so the food is seared quickly, which preserves the natural juices in mere minutes, using very little oil.  The veggies also therefore retain their crispness, bright color, and nutritional value! 

This recipe can seem labor intensive and too involved, but not if you get your ingredients prepped beforehand and prior to diving into actually making it!  I promise, it is worth it!  It is a huge serving for 460 calories so halving it and subbing in some healthier, yet filling, low-cal options can work here too!

I would totally eat this dish weekly if only I could get my kids to try it.  They won’t even give it a go.  They can be such jerks sometimes.  I am not kidding when I tell you that things my oldest two refused to try here at home they now love, but it isn’t because they finally tried those same things that I made here; rather, it is because they ate it somewhere else or at someone else’s house and came home announcing now they love it!!!  See? Jerks. lol

Master Ingredients List:

¾ c. uncooked long-grain rice

1/3 c chopped green onions

¼ cup dry-roasted cashews, salted; coarsely chopped

½ tsp salt

2/3 c fat-free, lower-sodium chicken broth

2 Tbs cornstarch (total will be divided)

3 Tbs lower-sodium soy sauce (total will be divided)

2 Tbs honey

1 lb pork tenderloin, trimmed, cut into ½” cubes

1 Tbs canola oil (total will be divided)

2 c sliced mushrooms

1 c chopped onion

1 Tbs grated, peeled, fresh ginger

2 garlic cloves, minced

2 c sugar snap peas (about 6 oz trimmed)

1 c red pepper, coarsely chopped

Instructions:

You will first want to prep all of your ingredients. Chop your pork, onion, cashews, green onions, and red bell pepper. Mince your garlic cloves. Slice your mushrooms if not buying presliced.  Grate your ginger!

Instructions with ingredients for Cashew Rice:

¾ cup uncooked long-grain rice

1/3 cup chopped green onions

¼ cup dry-roasted cashews, salted, coarsely chopped

½ tsp salt

Cook the rice according to package directions BUT leave out salt and fat (butter, oils).  Stir in green onions, cashews and salt.  Set aside.

Instructions with ingredients for “sauce”:

2/3 c fat-free, lower-sodium chicken broth

1 Tbs cornstarch

2 Tbs lower-sodium soy sauce

2 Tbs honey

Combine the broth, 1 Tbs cornstarch, 2 Tbs soy sauce, and the honey in a small bowl.  Whisk mixture if necessary.  Set aside.

Instructions with Ingredients for pork:

1 (1-lb) pork tenderloin, trimmed, cut into ½” cubes

2 tsp canola oil

2 c sliced mushrooms

Heat 2 tsp canola oil in a pan and get hot enough for stir-frying.  Combine pork remaining 1 Tbs cornstarch and remaining 1 Tbs soy sauce in a bowl.  Toss well to coat.   Add pork to hot oil in pan and sauté about 4 minutes or until browned.  If pan is not hot enough, the cornstarch mixture will stick to the pan.   Remove pork from pan and set aside.

Instructions for vegetable stir fry:

1 c chopped onion

1 Tbs grated pelled fresh ginger

2 garlic cloves, minced

2 c sugar snap peas, trimmed

1 c chopped red bell pepper

This stage moves quickly due to the “stir-fry” process.  Add remaining 1 tsp oil to pan and add mushrooms and onions sautéing about 2 minutes.  Now stir in the ginger and garlic and sauté another 30 seconds or so.  Now add peas and bell pepper to the pan and sauté for another minute.  Stir in the coated pork sautéing another minute.  Add the sauce mixture and bring to a boil.  Cook about another minute or until the sauce thickens slightly while stirring constantly (if you get it too thick, there won’t be enough sauce to blend in with your rice). 

YIELDS: 4 servings

SERVING SIZE:  1-1/2 c pork-veggie mixture and ½ c cashew rice

Nutritional Information:  Calories 460; Fat 11.8 g (sat 2.5 g, mono 6.2 g, poly, 2.3 g); Protein 31.8 g, Carb 55.9 g, Fiber 3.6 g, Cholesterol 74 mg, Iron 4.6 mg, Sodium 787 mg, Calcium 73 mg

Flank Steak and Poblano Pepper Quesadillas - 10 Smart Points

Um, hello!  Who doesn't love a steak quesadilla?  Yeah, it is a little on the pricey side but it helps when the Flank steak goes on sale to nab some then!

This fit into the Family Favorite category because, duh, it's a quesadilla, which kids love!  For me, it's a Favorite simply because it was so simple to make!

Ingredients:

12 oz lean flank steak
1/4 tsp kosher salt
1/4 tsp black pepper
1 Tbs olive oil
2 poblano chiles, sliced
3 oz reduced-fat Monterey Jack Cheese shredded (about 3/4 c)
4 (8") whole-wheat flour tortillas
vegetable cooking spray
1/4 c fresh pico de gallo
1/4 c fat-free sour cream (optional)

Directions:

1. Sprinkle the steak with the salt and pepper and heat the oil in a large skillet over medium-high heat.  Add the steak and cook until the desired degree of doneness, 4-5 minutes per side for medium-rare. Remove the steak from the pan and let rest at least 5 minutes before slicing. 
2. Add the sliced poblano peppers to the same pan stirring often until lightly browned and tender. 
3. Cut the steak across the grain into thin slices.  Sprinkle half of the Monterey Jack cheese evenly over half of each tortilla and top evenly with the steak, peppers and remaining Monterey Jack. 
4. Fold each tortilla in half over the filling. Lightly coat the tortillas with cooking spray. 
5. Heat the same skillet over medium heat and place 2 quesadillas into the skillet cooking until the Monterey Jack cheese is melted and the tortillas are lightly browned on both sides.  
6. Cut each quesadilla into 3 wedges.  Top evenly with the pico de gallo and if desired sour cream!

YIELDS:  4 Servings
SERVING SIZE:  3 quesadilla wedges and 1 Tbs pico de gallo (add extra for sour cream)
SMART POINTS:  10

Nutritional Information:  Calories 319, Fat 13.5 g (sat 4.9 g, monto 6 g, poly 1.1 g), Protein 27 g, Carb 22 g, Fiber 1 g, Sugars 1 g, Chol 68 mg, Iron 2 mg, Sodium 550 mg, Calc 322 mg

Meatless Shepherd's Pie for 3 Weight Watchers Smart Points!

Shepherd's pie is one of my favorite things, right up there with Biscuits and Gravy and plain old mashed potatoes with corn mixed together, so I am particularly happy to share this recipe with those who love a Shepherd's pie!

It's only 3 WeightWatchers Smart Points per serving and a serving size is 1/6 of the pie!!  The great news is that this freezes well and leftovers taste better the following day!

Lentils are high in protein and fiber!

Ingredients:

1 Tbs olive oil
1 (8-oz) package pre-sliced cremini mushrooms
2 (9-oz) packages steamed lentils*
1-1/2 c. frozen peas and carrots, thawed
1-1/2 c. low-sodium organic vegetable broth
1/2 tsp kosher salt
1/2 tsp black pepper
1 (20-oz) package frozen mashed cauliflower w/olive oil & sea salt
chopped fresh chives or parsley (optional)

*If like me you are unable to find steamed lentils, just cook up your own following package directions. You will only need about 8 oz or half of a package of a 16-oz bag of dried lentils.

Instructions:

1. 1.  Heat oil in large nonstick skillet over med-high heat. Add the mushrooms and cook stirring occasionally until browned and tender, about 8 minutes. And preheat the oven broiler!
2. Stir in lentils and peas and carrots and cook until thoroughly heated, about 2 minutes. 
3. Stir in broth, salt and pepper and bring to a boil. Cook until the liquid is slightly reduced and thickened, about 5 minutes. Transfer to an 11- x 7-inch (2-quart) broiler-safe baking dish. 
4. Microwave the mashed cauliflower according to package directions and spoon over the top of the mushroom-lentil mixture.  
5. Place in oven to broil with rack about 6" from heat source until lightly browned, about 5-8 minutes. Sprinkled with optional chives or parsley and serve!

YIELDS: 6 Servings
SERVING SIZE:  1/6 pie
SMARTPOINTS: 3 per serving

NUTRITIONAL INFORMATION:  Calories 217, Fat 6.5g (sat 1.5g, mono 3.5g, poly 1.3g), Protein 12g, Carb 29g, Fiber 10g, Sugars 9g, Chol 4 mg, Iron 4 mg, Sodium 730 mg, Calc 90 mg

Turkey Piccata and Corn-Mushroom-Leek Saute for 2 WW Smart Points!!

This meal is so easy and tasty!

Without any Fuss, here are the recipes!!

TURKEY PICCATA

   Ingredients:

      1 c unsalted chicken stock
      2 Tbs plus 2 tsp fresh lemon juice from 1 lemon
      2 Tbs drained capers
      1 tsp all-purpose flour
      1/4 c minced shallot
      2 tsp olive oil
      1 (1-1/4-lb) boneless, skinless turkey breast, cut into even slices
      1/4 tsp kosher salt
      1/4 tsp black pepper
      1 Tbs unsalted butter
      1/4 tsp granulated sugar
      1/4 tsp corn starch
      2 Tbs chopped fresh flat-leaf parsley (optional)

   Instructions:

1. Whisk together stock, lemon juice, capers, flour and shallot in small bowl. 
2. Heat oil in large nonstick skillet over med-high heat.  Sprinkle turkey slices with salt and pepper and place in pan in single layer until well browned, about 3-4 minutes per side. 
3. Add stock mixture to skillet and bring to a boil and cook stirring occasionally until thickened and saucy, about 5 minutes. Add up to 1/4 tsp corn starch if you prefer a thicker sauce. 
4. Add in the butter and sugar and cook until butter is melted. Sprinkle with optional parsley. 

SERVING SIZE: Approximately 4 oz cooked turkey & 1 Tbs sauce
YIELDS: 4 servings

Nutritional Info:  Calories 233, Fat 7.3 (sat 2.7 g, mono 2.5 g, poly 0.4 g), Protein 33 g, Carbs 5 g, Fiber 1 g, Sugars 1 g, Chol 84 mg, Iron 0 mg, Sodium 372 mg, Calcium 8 mg

   Ingredients:

      Vegetable cooking spray
      1 (8-oz) package sliced fresh button mushrooms
      1 c frozen corn kernels, thawed and drained
      1 c sliced leek from 1 leek
      1 tsp fresh thyme leaves
      1/4 tsp black pepper
      1/8 tsp salt
      2 Tbs water
      1 tsp salted butter

   Instructions:

1. Heat a large skillet over med-high heat.  Spray pan with cooking spray and add in sliced mushrooms.  Spray the mushrooms a little with the vegetable spray as well.  Cook, stirring occasionally until lightly browned, about 5 minutes. 
2. Add the corn, leek, thyme, pepper and salt and once again coat the vegetables with cooking spray. 
3. Cook all until lightly browned and then add the water scraping the bottom of the pan to remove brown bits and get them into the mixture. Add the butter and serve!

SERVING SIZE: Approximately 1/2 cup
YIELDS:  4 servings

Nutritional Information:  Calories 65, Fat 1.4 g (sat 0.7g, mono 0.3g, poly 0.2g), Protein 2 g, Carb 12 g, Fiber 1 g, Sugars 3 g, Chol 3 mg, Iron 1 mg, Sodium 91 mg, Calcium 19 mg

Spicy Shrimp Noodle Bowl for 6 SmartPoints/Serving

This colorful bowl is delicious and not too spicy!  It is only 6 Weight Watchers Smart Points per serving too and just too easy to make!  Packaging it up per serving size is a fast grab option for lunch as well! 

I could not find banh pho wide rice stick noodles as the recipe as written listed, so I went with another rice noodle.  I hope you have better luck than I did there!  I also used precooked medium shrimp since I had some in the freezer and put it into the pot at a point that made sense so as to not overcook!

As you can tell, I am a woman of few words...well, online for sharing recipes that is.  People IRL would probably like to shut me up.  When it comes to sharing recipes online, I don't like to wade through all the stories that people share, although cute, I just want the recipe, so hear ya go!

Ingredients:

8 oz uncooked wide rice stick noodles (banh pho)
4 c unsalted chicken stock
3 Tbs sambal oelek (ground fresh chile paste)
2 c shredded napa cabbage
1 lb. peeled and deveined raw medium shrimp
1 c fresh snow peas, cut into 1" pieces
3/4 c matchstick carrots
1/4 cup loosely packed fresh cilantro leaves
3/8 tsp kosher salt
3 scallions, thinly sliced

Directions:

Cook the noodles according to the package directions and drain them.

While noodles are cooking stir together the chicken stock and sambal oelek in a 3-quart saucepan.  Bring to a boil over high heat.

Add the uncooked shrimp and cook for 3 minutes.  Then add the cabbage, snow peas, and carrots and cook just until the shrimp are cooked through, about 2 minutes. (Add precooked shrimp at same time here).  You want the veggies to remain slightly crisp so don't overcook them!

Stir in the noodles, cilantro, salt, and scallions.  Serve!

YIELDS: 4 Servings
SERVING SIZE:  1-1/2 cups

Nutritional Information:   Calories 290, Fat 2 g (sat 0.2 g, mono 0.4 g, poly 0.5 g), Protein 26 g, Carb 39 g, Fiber 5 g, Sugars 5 g, Chol 179 mg, Iron 1 mg, Sodium 7880 mg, Calc 120 mg

Honey-Smoked Pork Tenderloin - 11 Smart Points and 7 Winning Points

This is a light and easy meal to make with a sweet, slightly smoky flavor.

Ingredients:

3 Tbs. butter
1 lb. 2" diameter pork tenderloin sliced 2"
4 medium carrots, sliced 1"
3 stalks celery, sliced 1"
1 small onion, sliced 1/8"
1/2 tsp ginger
1/4 tsp. salt
1/4 tsp. pepper
1/4 tsp. sage
3 Tbs. honey
2 Tbs. lemon juice
1 tsp. liquid smoke
1/2 tsp. minced fresh garlic


Instructions:

In 10" skillet, melt butter until sizzling, add pork and carrots.  Cook over medium-high heat, stirring occasionally, until meat is browned (about 5 to 6 minutes).  Reduce heat to medium.  Stir in remaining ingredients.  Cover, cook, stirring occasionally, until vegetables are crisply tender (10 to 12 minutes).

YIELD:  4 Servings

SERVING SIZE:  About 4 oz of pork and equal distribution of vegetables
POINTS:  7 Winning Points and 11 Smart Points

Skillet Pasta and Vegetables - 8 Weight Watchers Smart Points or 5.25 Winning Points

This dish is obviously quite good....that's a lot of cheese!   I lightened up this recipe by using light butter and reduced-calorie shredded Mozzarella, but next time I will use 1/4 cup of it per serving since there are only 4 servings total in this dish.  That will reduce the overall points, which I'll note the next time I make this. 

Ingredients:

4 oz. uncooked bow tie pasta
1/4 c. light butter
1 tsp. minced fresh garlic
1 medium zucchini, cut into 1/2" pieces
1 small eggplant, cut into 1/2" pieces
1 medium red onion, cut into eighths
1 tsp. basil leaves
1/2 tsp. salt
1/2 tsp. pepper
1-1/2 c. (6 oz.) shredded reduced-fat Mozzarella cheese

Instructions:

Cook pasta according to package directions and drain.  In 10" skillet, melt butter until sizzling and stir in garlic.  Stir in remaining ingredients except pasta and cheese.  Cook over medium heat, stirring occasionally, until vegetables are crisply tender (about 4 to 6 minutes).  Stir in pasta.  Continue cooking, stirring occasionally, until heated through (2 to 3 minutes).  Stir in cheese.  Serve immediately.

YIELDS:  4 servings
SERVING SIZE:  1/4 of dish
POINTS:  8 Smart Points or 5.25 WP

Hearty Cheese, Turkey & Zucchini Supper Sandwiches for 10 Weight Watchers Smart Points and 6 Winning Points

Once again, my camera settings have changed and the coloring in the pics is slightly off, but that's life with my 11-year-old.

These open-faced turkey sandwiches are packed full of flavor because of the homemade chese sauce and the basil the zucchini cooked in.  I was a little hesitant about trying this one, but I am so glad we did.  So was Mr F.  He loved it.  One child ate it and liked it, one outright refused to even try it, and the other wasn't home, so no family rating on this one.

Because it's higher in points, go for low-point sides to accompany it.  A half of an English muffin would be half the points listed here and would make a nice lunch as well.

Because most of the butter that the zucchini is cooked in remains in the pan upon completion, I've taken the liberty of removing some of the points assigned to it in the recipe while allowing for some extra calories/points for the bit of butter on the zucchini.

You can probably lighten it up further by using light butter and low-fat cheese, but I already did this recipe using 1% milk and used whole-wheat English muffins.  Also...I didn't use all of the cheese sauce.  I just eyeballed it and estimate each received around 2 tablespoons of cheese sauce.


Ingredients:

Cheese Sauce Ingredients:

2 Tbs butter
1 Tbs. all-purpose flour
1/4 tsp. salt
1/4 tsp. dry mustard
1/4 tsp. pepper
1 c. milk
1 c. shredded cheddar cheese
1 Tbs. chopped fresh chives

Sandwich Ingredients:

2 Tbs. butter
1 medium zucchini, sliced 1/4"
1 tsp. basil leaves
4 English muffins, split, toasted
8 (1-oz.) slices of cooked turkey


Instructions:

In a 2-qt. saucepan, melt 2 tablespoons of butter and stir in flour, salt, mustard, and pepper.  Cook over low heat, stirring constantly until smooth and bubbly (1 min).  Add milk.  Continue cooking over low heat, stirring constantly, until mixture thickens and comes to a full boil (4 to 5 mins).  Boil 1 minute.  Remove from heat.  Stir in cheese and chives until cheese is melted. Keep warm.

In 10" skillet, melt 2 tablespoons butter and stir in zucchini and basil.  Cook over medium heat stirring occasionally until crisply tender (3 to 5 mins).  Place toasted English muffin halves on serving plate and top each half with 1 slice turkey, 1/8 zucchini mixture, and cheese sauce.

YIELDS:  4 servings
SERVING SIZE:  2 halves
POINTS:  10 Smart Points or 6 Winning Points

Spinach-Stuffed Steaks - 7 Weight Watchers Points and 9 Smart Points

These spinach-stuffed steaks turned out delicious.  The recipe calls for strip, T-bone, or Porterhouse steaks with bones in, but all I had were some boneless NY strip steaks cut about 1" thick.  This was so filling that I only ate half of a steak.  The recipe calls for 1.5 pounds total of steak, which this worked out to be as well.  Since cutting all four in half would be 8 servings, I got to halve the points as well.  I also served this with the garden-stuffed mushrooms recipe found here.

Individually, the components of this recipe are just kind of, well, meh, but when put altogether...just yummmm. 

Ingredients:

(2) 3/4-lb. steaks (strip, porterhouse, T-bone) with bones in (mine were boneless)
6 slices bacon, cut into 1/2" pieces
2 Tbs. butter

Stuffing Ingredients:

10-oz pkg frozen spinach, thawed, drained
1/4 tsp. salt
1/4 tsp. pepper
1/2 tsp. minced fresh garlic

Sauce Ingredients:

1 Tbs. all-purpose flour
1 c. water
1/4 tsp. salt
2 Tbs. tomato paste
1/2 tsp. minced fresh garlic


Instructions: 

In small bowl, stir together all stuffing ingredients and set aside.

To prepare steaks, trim excess fat.  Split each steak from outer edges toward bone making a pocket.  Divide spinach mixture and fill each pocket.

In 10" skillet cook bacon and butter over medium-high heat until browned (5 mins).  Place steaks in same skillet and cook over medium heat, turning once, until desired doneness (7 to 9 mins for medium steaks).  Place meat on platter and keep warm while preparing sauce.

Pour off fat leaving bacon and brown particles in pan.  Reduce heat to medium and stir in flour.  Cook, stirring occasionally until mixture is smooth and bubbly (1 min.)  Stir in remaining sauce ingredients.  Continue cooking, stirring occasionally until thickened (4 to5 mins).  Serve over steaks.

YIELDS:  4 servings
SERVING SIZE: 6 oz of steak without filling
POINTS:  6.5 WWWP or 8.75 Smart Points (9 if rounding up)

Spinach Salad with Feta or Goat Cheese for 2 Weight Watchers Points

This salad has an easy-to-make dressing with a little kick to it and it goes well with the Chile Carmelized Pork Medallions I'll be posting soon (because I forgot to take a picture of them last week).

I don't like feta cheese, but Mr. F loves it, so leave the cheese off and allow people to "pick their poison" as they say for personal preferences.  

Ingredients:

Dressing:
   2 Tbs. Hoisin sauce
   1 Tbs. rice vinegar
   2 tsp. canola oil
   2 tsp. water
   1/4 tsp. chili paste

Salad:
   5-oz. pkg baby spinach
   1/2 c. yellow bell pepper
   1/4 c. thinly sliced red onion
   1/4 c. (1 oz) crumbled feta or goat cheese


Instructions:   Combine dressing ingredients in a container with a lid if you don't plan on using the entire salad in one sitting amongst your diners and apply only enough to each serving individually if so.  It doesn't store well after dressing application, but you can store it without the dressing on it.

Add spinach and remaining salad ingredients into a large bowl.   If going to eat the entire salad preparation in one night, apply all of the dressing and toss to coat.

NUTRITIONAL INFORMATION:  Calories 73; Fat 4.6 g (saturated 1.6g, mono 1.9g, poly 0.9g); Protein 22 g; Carbohydrates 6 g; Fiber 1 g; Cholesterol 9 mg; Iron 0.8 mg; Sodium 256 mg; Calcium 68 mg

Acorn Squash with Maple Syrup for 2 Weight Watchers Points

The Fall season is Fast approaching, so here is a good squash recipe!   You can eat a whole half for only 2 Weight Watchers Winning points!

Ingredients:

1 (1 lb.) acorn squash
water
1 Tbs. light butter
1-1/2 Tbs maple syrup
1/8 tsp. salt
1/8 tsp ground cinnamon

Instructions:   Preheat oven to 350 degrees.  Place whole squash in microwave for a minute to make easier to cut in half.  Cut squash in half from stem to bottom.  Cover the bottom of a bake-safe dish that can be covered with a lid with water.  Maybe about 1/4" deep.  Place each squash half cut side down in water-lined baking dish and pierce each with a knife a couple of times. Cover and bake for about 40 minutes.

While squash is cooking, mix butter, syrup, and salt in a small sauce pan over medium heat and bring to a boil.  Spoon this mixture over cooked squash and sprinkle with cinnamon.

YIELD:  2 servings

SERVING SIZE:  1 squash half

POINTS:  2 points

NUTRITIONAL INFORMATION:  Calories 134 (21% from fat); Fat 3.2 g (sat 1.8g); Protein 1.4 g; Carbohydrates 28.7 g; Fiber 2.7 g; Cholesterol 8 mg; Iron 1.4 mg; Sodium 202 mg, Calcium 69 mg

Roasted Green Beans with Bacon and Shallots for 2 Weight Watchers Points

Well, I'm not really sure what has happened to Pinterest while I was away for the summer, but it looks like you guys/girls, any of my readers, needs to create a description of each new recipe and pin it for a description to show up or for it to show up in an actual search???  All I'm getting is a picture now on Pinterest when I pin my own stuff.  It always winds up being about the marketing dollar and not us little guys who are actually trying to network socially versus advertise doesn't it?

If anybody wants to take pity on this tech-challenged lady and help me Figure out what I'm supposed to be doing now to reach people looking for recipes, it'd be greatly appreciated.  In the interim, I will be searching online to Figure it out. 

Frustrated is my F word for that reason.

Anyway, here is today's recipe for Roasted Green Beans with Bacon and Shallots for only 2 Weight Watchers Winning Points per 3/4-cup serving.

This is really easy and really Flavorful.  I just reserve some bacon from a morning session of frying it up in a pan; maybe some goes into a breakfast for the Family or some BLT's for a lunch, but I keep bacon aside for this later in the day and sometimes even the next day in the fridge until I make it. 

Ingredients:


1 (12-oz.) pkg pretrimmed green beans
2 small shallots
2 tsp olive oil
1/8 tsp salt
2 slices precooked bacon

Instructions:

Preheat oven to 450 degrees.  Arrange beans in a single layer on a large jelly-roll pan.  Bake at 450 degrees for 13 minutes or until lightly browned and tender.  Crumble bacon and sprinkle over green beans.

YIELD:  3 servings
SERVING SIZE:  About 3/4 cup
POINTS:  2 points

NUTRITIONAL INFORMATION:  Calories 98 (51% from fat); Fat 5.5 g (sat 1.2 g); Protein 4.2 g; Carbohydrates 9.8 g; Fiber 3.9 g; Cholesterol 6 mg; Iron 1.4 mg; Sodium 225 mg; Calcium 46 mg

Quick Pesto Pasta Tauce Recipe for 3 Weight Watchers Points

This side dish is quick and easy...I repeat quick and easy. I have to fight Mr F because he wants to eat it all by himself versus leaving any leftovers for me for quick points figuring.

Next time I make this, I'll try adding in a bit of chicken breast.  Let me know if you do that first and how you liked it please!

Ingredients:

4 oz.  uncooked multigrain penne pasta (1-1/4 c uncooked)
2 Tbs commercial pesto
2 tsp grated Parmesan cheese

Instructions:

Cook pasta according to package directions omitting salt and fat.  Drain.  Combine pasta, pesto, and cheese in a bowl and toss well.

YIELD:  4 servings

SERVING SIZE:  1/2 cup

POINTS: 3 (Winning points)

NUTRITIONAL INFORMATION:  147 calories (29% from fat); 4.8 g Fat (0.8 g saturated); 6.3 g Protein; 20 g Carbs; 3 mg Cholesterol; 1.6 mg Iron; 93 mg Sodium; 38 mg Calcium

Spicy Vegetarian Black Bean Soup for 3 Weight Watchers Points

If you're pressed for time, this is a quick and easy soup to make!  The only real prep involved was mashing half of the black beans; the rest was prepackaged for an open-and-dump-in situation.

I paired this with the Goat Cheese Sandwich with Cucumber and Alfalfa sprouts recipe found here for a total of 7 Weight Watchers Winning points.  As soon as the sugars portion of this recipe is Figured out, I can share the Smart Points values.  Sorry, but old recipes just don't list sugars in the nutritional information and I haven't had the time while cooking to stop and figure them out myself.

I used a Chipotle-flavored meat crumble package, so that added a lot of flavor on it's own.  It was the only bag left, but I'm sticking with those because it worked.   I also had to make my own Mexican Spice blend because I couldn't find any at the store, so I'll include the mixture of spices I used for that as well in case you can't find it either.  I think the pepper stir-fry and fajita vegetables may be the same thing, but I'm not certain because, as is the story of my life, I couldn't find the pepper stir-fry mix either and went with the frozen fajita vegetables mix. 👌

Only Mr F is willing to give this a go.  As I've mentioned previously, the kids don't do beans of any color, shape or size.  If you find you won't eat this faster than it may spoil, then cut the recipe in half.

Ingredients:

2 (15-oz.) cans black beans, rinsed, drained
1 (16-oz.) pkg frozen pepper stir-fry, slightly thawed
1 (12-oz.) pkg frozen meatless burger crumbles
1 (14-oz.) can organic vegetable broth
2 tsp. salt-free Mexican seasoning
1/2c (2 oz.) reduced-fat Monterey Jack Cheese with jalapeno

Home-made Mexican Spice Blend/Seasoning:

2 Tbs. paprika
2 Tbs. no-salt-added chili powder
1-1/2 tsp. onion powder
1-1/2 tsp. garlic powder
1-1/2 tsp ground cumin
1-1/2 tsp. ground black pepper
1/4 tsp. cayenne or ground chipotle pepper (optional)

Mix all Mexican spice blend ingredients together and store in an airtight container for future use.


Instructions:

Mash half of the beans with a fork or a potato masher.  Combine mashed beans and remaining beans in a large dutch oven.  Add pepper stir fry and next 4 ingredients and bring to a boil.  Reduce heat and simmer, uncovered, for 8 minutes.  Ladle soup into bowls and top with shredded cheese.

YIELD:  8 servings

SERVING SIZE:  1 cup soup and 1 Tablespoon of cheese

POINTS:  3 points

NUTRITIONAL INFORMATION:  185 calories (18% from fat); 3.7 g Fat (0.9 g saturated); 14.1 g Protein; 24.9 g Carbs; 6.2 g Fiber; 5 mg Cholesterol; 3.1 mg Iron; 717 mg Sodium; 125 mg Calcium

Chicken Tenders with Pita Chip Coating for 2 Weight Watchers Winning Points

My youngest child requests this dish Frequently.  It happens to be a Family Favorite.  Family Favorites make for a stress-Free meal, and I know all to well that satisfying the Family members is the only way I can maintain a diet.

I tried breaking up the pita chips for this recipe in my food processor, but they just spent a lot of time flying around and not really breaking up.  I wound up using a sandwich baggie and and the bottom of a coffee mug to smash them into tiny bits.

(Raw and prepped for the oven)

As is usual when I don't have the sugar Figures for Figuring out the newer Smart Points, I am only currently able to list the Winning Weight Watchers Points, so if you don't see Smart Points below my recipes, then you need to Figure out the new points by obtaining the Sugar figures necessary.  

Ingredients:

1/2 c. egg substitute
1/2 tsp. freshly ground black pepper
1-1/2 c. Parmesan, Garlic and Herb pita chips, finely crushed
1 Tbs. salt-free Italian seasoning
8 (2-oz.) chicken breast tenders
Cooking Spray
1/2 c tomato-basil pasta sauce (such as Classico), warmed

Instructions:

Preheat oven to 400 degrees.  Break up pita chips using a plastic zip-seal sandwich bag and your choice of tool to crush.  Heat a large baking sheet in oven 5 minutes.  While baking shet heats up, combine the egg substitute and pepper in a shallow dish to accommodate your chicken tenders.  Combine the chips and Italian seasoning in another shallow dish to allow for dredging the tenders after the egg dip.  Really pat the chip coating on there.

Remove the baking sheet from the oven and spray with cooking spray.  Place coated chicken tenders onto the baking tray and place into the oven.  Bake at 400 degrees for 15 minutes or until done and warm the tomato-basil pasta sauce in a small saucepan.   When done baking serve up with warm pasta sauce.

YIELD:  8 servings

SERVING SIZE:  1 chicken breast tender and 1 Tablespoon pasta sauce

POINTS:  2 points

NUTRITIONAL INFORMATION:  79 Calories (11% from fat); 1 g Fat (0.1 g saturated); 14.3 g Protein; 3.7 g Carbs; 0.5 g Fiber; 33 mg Cholesterol; 0.8 mg Iron; 120 mg Sodium; 13 mg Calcium

Pizza Quesadillas for 6 Weight Watchers Points

These thick and hearty quesadillas are quick and easy!  For those in the Family who turn up their noses at the sight of mushrooms and green peppers, I limited their servings to just the cheese and pepperoni with a side of dippable raw veggies.  As you know, I'm on the hunt for meal ideas that can help me be successful and keep me from making more than one meal--one for me and one for "the others".

Since each quesadilla is 6 points and is cut into thirds, it stands to reason that each "wedge" (upon cutting them into thirds) is worth 2 points, so if you want to up your intake to 8 or 10 points if allowance permits, go for it!

Ingredients:

1-1/2 c fresh presliced mushrooms
1/2 c prechopped green bell pepper
1/2 tsp dried basil
4 (8") 96% fat-free flour tortillas
1 c (4 oz.) shredded part-skim mozzarella cheese
20 slices turkey pepperoni (5 per quesadilla)
Pinches of garlic powder and/or onion powder
1 c pizza sauce such as Ragu Homestyle


Instructions:

Heat a large nonstick skillet over medium heat. Coat the pan with cooking spray. Add mushrooms and bell pepper and cook for 4 minutes until tender stirring frequently. Stir in basil.

While cooking the peppers and mushrooms, coat one side of each of the four tortillas with nonstick spray and place the sprayed side down and dry side up on the counter/work surface.

When peppers and mushrooms are ready, divide this mixture up evenly among the four flour tortillas covering only one half of each tortilla.

Start your pizza sauce to warming in a small saucepan.

Top each vegetable-covered tortilla with 1/4-cup of mozzarella cheese and 5 slices of turkey pepperoni. Season each with pinches of garlic powder and/or onion powder to your personal taste.

Fold each tortilla in half and place two at a time into heated pan with the folded sides together creating a circle from your two now halves and brown each side.

YIELD: 4 servings
SERVING SIZE: 1 Quesadilla cut into thirds and 1/4 c sauce
POINTS: 6 points per quesadilla (and 2 points per wedge)

Nutritional Information:  Calories 283 (32% from fat); Fat 10 g (sat 3.9 g), Protein 16 g; Carb 33.2 g; Fib 4.6 g; Chol 26 mg; Iron 3.1 mg; Sodium 904 mg; Calcium 333 mg