Even More Recipes!
4 Portabella mushrooms
1 box frozen spinach½ cup chopped onion (yellow or green) – shallot?½ cup breadcrumbs½ cup Parmesan cheese¼ cup chicken broth1 egg (beaten)1 tbls.
Preheat oven to 350 degreesSet aside mushroom caps.Chop the stems and sauté them with the onions with Pam spray.Add the spinach. Mix well.Take the pan off the heat and add remaining ingredients, adding the chicken broth last.Divide mixture amongst the mushrooms.Bake (covered) for 20 minutes.
4 servings – 4 PointsPlus Value per servingAs hors d’oeuvres – 8 hors d’oevres per mushroom – 0 PointsPlus Value per serving
1 .03 oz Lime Jello. If you can’t find the small one, I used the .06 oz and upped the water to ½ cup.¼ cup boiling water2 8 oz Fat free Key Lime Pie Yogurt (100 calories each) If you can’t find the 8 oz., I used 3 6 oz of the Yoplait.1 container Cool Whip Free (the regular sized one)1 Reduced Fat ready made graham cracker crust
In a large bowl add the gelatin and water. Stir until gelatin is dissolved. Wisk in yogurt until smooth. Wisk in Cool Whip until smooth. Pour into graham cracker crust. Chill overnight or at least 4 hours.
Makes 8 servings. 4 PointsPlus Value per serving.
Veggie quesadillas (weight watchers)
Prep Time: 5 minutes
Cooking Time: 2 minutes
Yield 4 tortillas
Combine salsa, beans (drained and rinsed) and shredded zucchini. Spread over 4 tortillas, top each with 3 Tablespoon of cheese. Cover with other tortilla heat in skillet over medium heat 1 min each side.
Cabbage Salad with Buttermilk Dressing6 servings 1 point each
Adapted from Gourmet, November 2007
The dressing is a simple blend of buttermilk, apple cider vinegar, a touch of mayo, shallots, sugar, salt and pepper but the flavor is anything but. This is my new go-to creamy dressing. I am sure it would equally delicious with some crumbled blue cheese mixed in, if you’re into that kind of thing.
The dressing would be really great on an iceberg wedge or romaine hearts salad, or any kind of everything-but-the-kitchen-sink mega mixed bowl. Like your lunch tomorrow.
1/2 cup well-shaken buttermilk
2 tablespoons mayonnaise
2 tablespoons cider vinegar
2 tablespoons minced shallot
1 tablespoon sugar
3 tablespoons finely chopped chives
1 pound Napa cabbage, cored and thinly sliced crosswise (4 cups)
6 radishes, diced
2 celery ribs, thinly sliced diagonally
Whisk together buttermilk, mayonnaise, vinegar, shallot, sugar, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a large bowl until sugar has dissolved, then whisk in chives.
Toss cabbage, radishes, and celery with dressing.
1 cup canned crushed tomatoes (with basil, if available)
Dash Italian seasoning, or more to taste
2 sticks light string cheese
2 cups chopped brown mushrooms
1/2 cup thinly sliced onion
2 cups roughly chopped spinach leaves
1/2 tbsp. chopped garlic
1 1/2 oz. (about 25 pieces) turkey pepperoni, chopped
1 package Pillsbury Classic Pizza Crust refrigerated dough
Whole-wheat flour, for dusting
5 tsp. reduced-fat Parmesan-style grated topping
Optional: garlic powder, onion powder, crushed red pepper
Preheat oven to 375 degrees. In a microwave-safe bowl, season tomatoes with Italian seasoning and any optional spices. Set aside.
Break string cheese sticks into 3rds, place in a food processor/blender, and blend at high speed until shredded/grated. (Or just tear into pieces and roughly chop.) Set aside.
Bring a large skillet sprayed with nonstick spray to medium-high heat on the stove. Add mushrooms and onion. Stirring occasionally, cook until softened, about 4 minutes. Transfer to a bowl lined with paper towels to absorb moisture. Set aside.
Add spinach and garlic to the skillet. Stirring frequently, cook until wilted, about 1 minute. Add to the bowl with mushrooms and onion. Remove paper towels. Blot veggies with more towels to remove excess liquid.
Add pepperoni and half of seasoned tomatoes to veggies. Mix well. This is your filling. Set aside. Spray a baking sheet with nonstick spray. Set aside. Unroll dough sheet, and make sure it's even in thickness. Slice into 5 strips, each about 3" X 9".
Sprinkle workspace with flour, and place one dough strip in the center. Fold strip in half twice, and flatten with your palm. Use a rolling pin dusted with flour to roll dough into a large oval-ish shape, with longer sides on top and bottom. Place 1/5th of filling in the center. Top with 1/5th of grated/shredded cheese and 1 tsp. Parm. Stretch and pull the top of dough over filling to meet the bottom, forming a crescent. Use your fingers or a fork to firmly seal edges. (Doesn't need to look perfect!) Carefully transfer to baking sheet. Repeat 4 times with remaining ingredients, re-sprinkling space with flour, if needed.
Poke a few slits in each calzone, to let steam escape. Bake 16 - 18 minutes, until golden brown. Meanwhile, heat remaining tomatoes in the microwave. Let calzones cool slightly; serve with tomatoes for dipping!
MAKES 5 SERVINGS
Serving Size: 1 calzone with sauce (1/5th of recipe)
POINTS® value 6*
Lee's Moroccan Lentil Salad
11/4 c uncooked lentils
3 Tbs lemon juice
1 1/2 Tbs olive oil
1/2 tsp thyme ( at the party I used fresh)
1/2 tsp mint flakes ( I used fresh)
1/4 tsp salt
1/8 tsp black pepper
1 clove garlic minced
1/1/2c quartered cherry tomatoes
1 c diced cucumber
1/2 c crumbled feta cheese
1/3c thinly sliced celery
2 c romaine lettuce leaves
Place lentils and water in large saucepan, bring to a boil, cover and reduce heat, simmer for 20 minutes or until tender. Drain well and set aside. Combine lemon juice, olive oil, thyme, mint, salt, pepper and garlic in bowl. Stir with a wire whisk until blended. Add lentils, tomatoes, cucumber, celery and cheese to dressing. Toss gently. Serve on plates lined with romaine.
- Serving Size: 1 tall glass Points: 0 pts with Splenda, 1 pt with sugar
- Fat: 0.1 g Protein: 0.5 g Carb: 15.2 g Fiber: 0.9 g
- 10-12 fresh small spearmint leaves
- 1/2 lime, juiced
- 7 oz sprite zero or club soda
- 1 tbsp sugar or Splenda
- crushed ice
prep 10 minutes
cook time 10 minutes
8 ounces ziti or tube pasta
1 Tablespoon olive oil
3 large garlic cloves, minced
1 pound of baby spinach
1 (15 1/2 oz) can small white beans, rinsed and drained
1 cup chicken broth
1/4 cup Tablespoon grated parmesan cheese
1/4 tsp salt
1/4 tsp pepper
1. Cook pasta. Drain and keep warm.
2. Heat the oil in a nonstick skillet often medium heat. Add the garlic and cook, stirring, until golden, about 1 minute. Add the spinach, a handful at a time, stirring until all the spinach is wilted, about 2 minutes.
3. Add the beans, grape tomatoes, broth salt, and pepper to the skillet; bring to a simmer over medium-high heat. Cook until the broth is slightly thickened, about 3 minutes. Stir in the pasta and cook, stirring m until heated through, about 1 minute longer. Serve sprinkled with the Parmesan.
3 points each
1 Tablespoon olive oil
2 celery stalks, chopped
1 onion, chopped
2 garlic cloves, minced
3 carrots, chopped
2 cups brown lentils, picked over, rinsed and drained
1 teaspoon ground cumin
One 28-ounce can crushed tomatoes
Salt and freshly ground pepper, to taste
Method: In a large nonstick saucepan, heat the oil. Sauté the celery, onion and garlic, stirring constantly, until softened, about 6 minutes. Add the carrots, lentils and cumin; slowly add the tomatoes and bring to a boil. reduce the heat and simmer, partially covered and stirring occasionally, until tender, about 45 minutes. Season to taste with salt and pepper.
1 - 11 oz sweet corn
1- 15 oz sliced potatoes
1 14.5 diced tomatoes
1 15 oz green beans
1 15 oz veg all
1 15 oz hormel Turkey chili without beans
1 hormel chili beans
1 can rotel
Empty contents into a large soup pot (do not drain) and heat through. The longer it sets, better it tastes, 2 cups = 3 pts..
Heather's Broccoli Leek Soup
This is Heather Chubbs original creation , affectionately known as Green Soup. The proportions are approximate and you can vary the amounts to your liking. I discovered by accident that mushrooms give the soup a velety texture, much more so than potatoes, but do not add much flavor.
2 heads broccoli-cut into 1-in. pieces, separate florets from stems
2 medium carrots, cut into 1-in pieces
1 large or 2 small leeks, chopped
4-5 medium white mushrooms, sliced
1 T. olive oil
1 T. butter
3-4 cups chicken broth
Salt and red pepper (cayenne) to taste. An alternate seasoning is curry powder-this is my current favorite.
Heat olive oil and butter in 4- to 5 qt. pot over high heat. Add leeks and cook until wilted. Add mushrooms and heat through. Add broccoli stems and carrots and cover with chicken stock. Heat to a boil and cook 7-10 minutes until vegetables are tender, but not mushy. Add broccoli florets and cook 3 minutes longer until tender. Puree soup using a blender, food processor, or emersion blender (my favorite kitchen toy). If using blender or food processor, return soup to pot and add seasonings to taste and heat through. If soup seems too thick add more chicken broth. I like to serve this with either homemade biscuts or sourdough bread. Enjoy!
West African Bean Cakes
1 cup dried garbanzo beans soaked for 12 hours or overnight.
1 small or 1/2 large onion, chopped
1 t salt
1/2 teaspoon black pepper
1/2 cup egg beaters/egg whites (equivalent to 1 large whole egg)
cooking oil spray.
(I add: 4-5 cloves garlic, crushed, 1/2 t crushed red pepper, 1/2 t turmeric, 1/2 t curry powder, 1 t cumin)
Preheat oven to 425. Spray baking sheet with cooking spray.
Drain the soaked garbanzos and blend thm in a food processor with the onion, spices and egg until the mixture has the consistency of mashed potatoes. Add a little watter if necessaryto make a smooth paste.
Spoon dollops of about 1 Tablespoon of the mixture onto the prepared baking sheet and form them into small disks approximately 1.5" across and 1/4 inch. Make sure that they are not touching. Spray tops of the cakes lightly ith the cooking oil. Bake the cakes until lightlybrowned, 13-18 minutes.
Their yogurt dip.
1 c nonfat plain yogurt
1-2 teaspoons cayenne pepper sauce
juce of 1/4 med. sized leon
salt and pepper.
They say to serve on a salad of greens with 1 t. olive oil, 1/2 t vinegar, salt and pepper.
With their recipe, using the whole egg and their sauce, 6 cakes has 254 calories, 14.7 g protein, 8.2 g. fat, 9.8 g. fiber
Spicy Chickpea Samosas
Weight Watchers' Versatile Vegetarian Cookbook
8 servings 4 points each
1 1/2 cups all -purpose flour
1 teaspoon baking powder
1/4 tsp salt
1/2 cup part-skim ricotta cheese
3 tablespoons low-fat milk
1 egg white
2 tablespoons vegetable oil
2 teaspoons vegetable oil
1 teaspoon curry powder
1/4 teaspoon ground cumin
1/2 cup finely chopped onion
One 1" piece gingerroot, peeled and minced
1 garlic clove, minced
2 cups cooked chickpeas, rinsed and drained.
1 tablespoon chopped green chilies
1/2 cup thawed fresh lemon juice
1/4 teaspoon salt
1. To prepare the dough, in a food processor, combine the flour, baking powder and salt; pulse to blend. Add the cheese, milk, egg white and oil; pulse until the dough begins to hold together. Gather into a ball, wrap in plastic and refrigerate at least 1 hour. (The dough may be wrapped in plastic and refrigerated up to 2 says at this point; let stand 1 hour at room temp and proceed with recipe.)
2. To prepare the filling, In a large nonstick skillet, heat the oil. Add the curry and cumin; cook, stirring constantly, until just fragrant, about 20 seconds. Add the onion, ginger and garlic; cook, stirring as needed, until the onion is softened, about 5 minutes. Add the chickpea, chilies and 3/4 cup of water; cook, stirring gently, until most of the water has evaporated, 4-5 minutes. Remove from the heat and mash the until fairly smooth. Gently stir in the peas, lemon juice and salt, taking care not to mash the peas. let stand 30 minutes.
3. Preheat the oven to 425. Spray a baking sheet with nonstick cooking spray. Sprinkle a work surface with a little flour. Place a small bowl of warm water by the work surface.
4. Divide the dough into fourths and roll each between your palms into a ball. Roll each ball into an 8" round and cut each in half. Moisten the straight edge of a dough half with a few drops of water. Fold over the straight edges, forming a cone, and press firmly to seal. Place a generous 2 tablespoons of the filling in the cone, then moisten the cone's open edges with a little water; firmly pinch the edges together. Repeat to make 8 samosas. Place the samosas on the baking sheet an spray them on both sides with nonstick cooking spray. Bake 15 minutes, until lightly browned.
6g Total fat
3g dietary fiber
(makes 6 servings) 5 pts each with my changes
1/2 pound Italian sausage (casing removed and crumbled) I used turkey sausage.
1 tablespoon oil
1 onion (diced)
1 carrot (diced)
2 stalks celery (diced)
2 cloves garlic (chopped)
chili pepper flakes to taste
1 cup white wine (or chicken stock)
1 cup de puy lentils I used the bulk lentils from Winco.
2 cups chicken stock
1 bay leaf
1/2 teaspoon oregano
1 tablespoon balsamic vinegar
1 parmigiano reggiano rind (optional) I keep these in the freezer and believe they add a great depth of flavor.
1 bunch kale (cut into bit sized pieces) (or spinach or swiss chard, etc.) I used a 10 bag of spinach.
salt and pepper to taste
1/4 cup parsley (chopped)
1. Cook the sausage in a large pot and set aside.
2. Heat the oil in the same pot.
3. All the onions, carrot and celery and and cook until tender, about 10-15 minutes.
4. Add the garlic and chili pepper flakes and cook until fragrant, about a minute.
5. Add the wine and deglaze the pan.
6. Add the sausage, lentils, chicken stock, bay leaf, oregano, balsamic vinegar and parmigiano reggiano rind and bring to a boil.
7. Reduce the heat, cover and simmer until the lentils are cooked al dente, about 20-30 minutes.
8. Add the kale and simmer until wilted.
9. Season with salt and pepper, remove from heat and mix in the parsly.
Thai Chicken-Coconut Curry
4 servings 6 points each
1 cup light coconut milk
3 scallions, thinly sliced
2 TBS Thai green curry paste
2 cups reduced-sodium chicken broth
1 TBS Asian fish sauce
2 teaspoons packed light brown sugar
pinch of salt
1/4 pound chicken cutlets, cit into long, thin strips
1 cup fresh cilantro leaves
3 cups hot cooked jasmine rice
1. Heat the coconut milk in a large heavy saucepan over medium heat. Stir in the scallions and curry paste; cook, stirring constantly. Reduce the heat to a heat, stirring constantly. Reduce the heat to a simmer. Add the fish sauce, brown sugar, and salt; cook stirring occasionally, 2 minutes.
2. Add the chicken to the curry sauce and cook, stirring occasionally, until just cooked through, about 2 minutes. Stir in the cilantro. Ladle the curry evenly into deep bowls and serve with the rice.
Per Serving (1 1/4 cups curry and 3/4 cup rice) 312 cal, 7 gr fat, 984 sod, 39 gr carb, 2 gr fib
Karla's new favorite food- Greek Fat Free Yogurt(Fage) she buys it at Costco for about $6.00. This was getting too expensive Here's the recipe she found online- and it worked! Heat 2 litres of skim milk in the microwave until bubbles appear around the edge(between 150 & 180 deg) Cool the milk to 110-120 deg Stir in 2 tbsp of plain yogurt (with the active culture) Heat your oven to 100 deg F and then shut it off, but leave the light on to maintain the temp. Cover the skim milk with plastic wrap and a dark dish towel Leave it in the oven overnight( I start the process when I am doing dishes at night)about 8-10 hours In the morning it will look like you have added gelatin. I strain mine through a thin unbleached tea towel to remove the whey. It is the whey that makes it sour.Sometimes I add a little skim milk if I have drained it all day in the fridge and it is too thick. I eat this in the morning plain and at lunch I mix in some pumpkin, honey or jam. You can't go wrong- if it doesn't become thick then add some lemon juice and use it for buttermilk oatmeal pancakes
Best Filling Foods vs.100 Calorie Packs
This list is an illustration to show how much more REAL food you can get for 100 calories compared to a nutrition-less 100 calorie pack, some kind of crispy cookie thing. Something else to consider, with the exception of leafy greens, ½ cup is a serving of fruits/vegetables.
1/4 of an avocado
1 3/4 cups apple slices
1 medium banana
1 cup grapes
2 cups berries
1.5 cups sliced peaches
1.25 cups orange sections
1.25 cups blueberries
2 cups diced watermelon
1 cup sliced pears
1.33 cups diced pineapple
1.5 cups raspberries
1 cup cherries
2 large kiwifruit
3 Clementine mandarins
4 cups cherry tomatoes or 10 plum tomatoes or 3 large beefsteak tomatoes
1 medium baked sweet potato
1 small baked white potato
2 cups carrot strips or slices
12 cups torn lettuce
10 large broccoli spears
8 cups sliced cucumbers
5.5 cups sliced bell or sweet peppers
5 cups whole raw mushrooms
32 spears cooked asparagus
2.5 cups cooked green beans
80 snow or sugar snap pea pods
4.5 cups mixed vegetable salad (without dressing)
1/2 cup cooked grain/rice/pasta (most, bulgur is 3/4s cup)
1 jumbo hard boiled egg
20 large boiled or steamed shrimp
2 oz chicken breast meat (a little more than 2 oz)
2 oz sirloin steak (a little less than 2 oz)
6 oz plain fat-free yogurt
3 cups air-popped popcorn