Makes 12 servings
1 3/4 c. all-purpose flour
4 tsps sugar
2 tsps baking powder
2 tbsp flax seed
1/2 tsp salt
1/2 c. fat-free milk
1/2 c. orange juice
2 tsps grated orange zest
1 large egg
4 tsps unsalted butter, melted
1. Preheat the oven to 400F; spray 12-cup muffin tin with nonstick spray
2. In a large bowl, combine the flour, sugar, baking powder, and salt. In a small bowl, combine the milk, orange juice, orange zest, egg, and butter. Pour over the flour mixture, stirring until just blended (do not over-mix).
3. Spoon the batter into the cups, filling each about two-thirds full. Bake until a toothpick inserted in the muffins comes out clean and the muffins are golden brown, 20-25 minutes. Cool in the pan on a rack 5 minutes; remove from the pan and serve hot.
Points value 2
So as I was typing this I realized I made these muffins without the butter last night. They still taste pretty good - maybe a little dry but okay. Next time I will be sure to remember the butter.
Tuesday, January 27, 2009
Easy Enchiladas
So, I got this recipe out of the Weight Watchers cookbook I checked out of the library - I have made a few changes. I used ground chicken instead of turkey sausage, switched canola oil to olive oil, omitted black beans, added the zucchini, 1/2 an onion instead of a full one and added a little extra 2% cheese. With my changes in ingredients and portion size I was able to drop the dish by about 3 points.
Enjoy!
2 tsps olive oil
1/2 lb ground chicken
1 red bell pepper (I used a green), seeded and chopped
1/2 onion, finely chopped
1 sm zucchini, chopped
1 tsp chili powder
1/2 tsp ground cumin
1 cup canned stewed tomatoes
3/4 c canned pinto beans, rinsed and drained (if you use the black beans match the amount)
4 (6-inch) flour tortillas (I used 3.5 tortillas by making the dish as a casserole instead of individual roles)
1 c shredded reduced-fat Monterey Jack cheese
1. Preheat oven to 350F; spray a 2-quart casserole with nonstick spray. In a large nonstick skillet, heat the oil. Saute the meat, bell pepper, onion, and zucchini, stirring frequently to break up the meat, until browned, 6-8 minutes. Add the chili powder and cumin; cook, stirring, 1 minute. Stir in the tomatoes and pinto beans. Reduce the heat and simmer 5 minutes.
2. Place the tortillas on a work surface; spoon the meat mixture down the center of the tortillas, then roll them into cylinders. Place, seamless side down, in the baking dish; sprinkle with the cheese (I added 1/2 cup cheese to each layer of the casserole). Bake until heated through and the cheese is melted, 30-35 minutes. Let stand 10 minutes before serving.
I entered the recipe into the Weight Watchers recipe builder online. If you break this into 6 servings you have a Points total of 5.
Enjoy!
2 tsps olive oil
1/2 lb ground chicken
1 red bell pepper (I used a green), seeded and chopped
1/2 onion, finely chopped
1 sm zucchini, chopped
1 tsp chili powder
1/2 tsp ground cumin
1 cup canned stewed tomatoes
3/4 c canned pinto beans, rinsed and drained (if you use the black beans match the amount)
4 (6-inch) flour tortillas (I used 3.5 tortillas by making the dish as a casserole instead of individual roles)
1 c shredded reduced-fat Monterey Jack cheese
1. Preheat oven to 350F; spray a 2-quart casserole with nonstick spray. In a large nonstick skillet, heat the oil. Saute the meat, bell pepper, onion, and zucchini, stirring frequently to break up the meat, until browned, 6-8 minutes. Add the chili powder and cumin; cook, stirring, 1 minute. Stir in the tomatoes and pinto beans. Reduce the heat and simmer 5 minutes.
2. Place the tortillas on a work surface; spoon the meat mixture down the center of the tortillas, then roll them into cylinders. Place, seamless side down, in the baking dish; sprinkle with the cheese (I added 1/2 cup cheese to each layer of the casserole). Bake until heated through and the cheese is melted, 30-35 minutes. Let stand 10 minutes before serving.
I entered the recipe into the Weight Watchers recipe builder online. If you break this into 6 servings you have a Points total of 5.
Sunday, January 25, 2009
Rosemary Chicken with Wild Rice
I used white rice and added bell pepper. The orange marmalade gives the dish a nice hint of sweetness but isn't overwhelming.
Makes 6 servings
1 c wild rice
1 tbsp olive oil
2 garlic cloves, minced
1 1/4 lbs skinless boneless chicken breast, cubed
2 carrots, diced
2 tbsp finely chopped fresh rosemary, or 1 tbsp dried
1/4 c + 2 tbsp orange marmalade
1/4 c Dijon mustard
1/8 tsp freshly ground pepper
1. Cook the wild rice according to the package directions.
2. In a large nonstick skillet over medium heat, heat the oil. Add the garlic and saute until golden, about 2 minutes. Add the chicken and the carrots and saute, stirring frequently, 3-4 minutes. Stir in the rosemary; cook until chicken is cooked through, 3-4 minutes longer.
3. Stir in the marmalade, mustard, and pepper; cook, stirring frequently, until heated through, about 3 minutes. Add the rice, toss to combine.
Per Serving (generous 1 cup): 304 cal, 6 g Fat, 1 g Sat Fat, 0 g Tran Fat, 52 mg Chol, 326 Sod, 40 g Carb, 3 g Fib, 24 g Prot, 45 mg Calc.
Points value: 6
Makes 6 servings
1 c wild rice
1 tbsp olive oil
2 garlic cloves, minced
1 1/4 lbs skinless boneless chicken breast, cubed
2 carrots, diced
2 tbsp finely chopped fresh rosemary, or 1 tbsp dried
1/4 c + 2 tbsp orange marmalade
1/4 c Dijon mustard
1/8 tsp freshly ground pepper
1. Cook the wild rice according to the package directions.
2. In a large nonstick skillet over medium heat, heat the oil. Add the garlic and saute until golden, about 2 minutes. Add the chicken and the carrots and saute, stirring frequently, 3-4 minutes. Stir in the rosemary; cook until chicken is cooked through, 3-4 minutes longer.
3. Stir in the marmalade, mustard, and pepper; cook, stirring frequently, until heated through, about 3 minutes. Add the rice, toss to combine.
Per Serving (generous 1 cup): 304 cal, 6 g Fat, 1 g Sat Fat, 0 g Tran Fat, 52 mg Chol, 326 Sod, 40 g Carb, 3 g Fib, 24 g Prot, 45 mg Calc.
Points value: 6
Couscous
This is a great recipe! It is filling and is is really good. I eat it for meals and for snacks. It is one of those foods that I will eat even when I don't feel like eating.
4 oz ground turkey sausage
1/2 medium onion(s), diced
1/4 tsp ground cumin
1/4 tsp ground cinnamon
1/4 tsp dried coriander
2 tbsp raisins
1 cup(s) fat-free chicken broth
1/2 cup(s) uncooked couscous
1 tbsp chopped almonds, unblanched, toasted
(I also add craisins and currents)
In a nonstick saucepan, cook sausage over medium heat, breaking it up as it cooks.
Stir in onion, cumin, cinnamon and coriander; cook until onion has softened. Stir in raisins and chicken broth and bring to a simmer.
Stir in couscous, cover, remove from heat and let stand 5 minutes.
Fluff with a fork, sprinkle with almonds and serve. Yields about 3/4 cup servings.
POINTS:3
Servings: 4
Preparation Time: 10 min
Cooking Time: 10 min
Level of Difficulty: Easy
4 oz ground turkey sausage
1/2 medium onion(s), diced
1/4 tsp ground cumin
1/4 tsp ground cinnamon
1/4 tsp dried coriander
2 tbsp raisins
1 cup(s) fat-free chicken broth
1/2 cup(s) uncooked couscous
1 tbsp chopped almonds, unblanched, toasted
(I also add craisins and currents)
In a nonstick saucepan, cook sausage over medium heat, breaking it up as it cooks.
Stir in onion, cumin, cinnamon and coriander; cook until onion has softened. Stir in raisins and chicken broth and bring to a simmer.
Stir in couscous, cover, remove from heat and let stand 5 minutes.
Fluff with a fork, sprinkle with almonds and serve. Yields about 3/4 cup servings.
POINTS:3
Servings: 4
Preparation Time: 10 min
Cooking Time: 10 min
Level of Difficulty: Easy
Tuesday, January 20, 2009
Buffalo Wings
There are times when I crave things, and this is one that I know is bad for me, but is oh! so good.
This is one of the recipes I use a lot to quell the cravings.
1 spray olive oil cooking spray, or enough to coat sheet
12 oz uncooked skinless chicken wings
1 1/4 oz Old El Paso Taco Seasoning Mix, or similar product
A dash of hot sauce (by taste)
1/2 cup fat-free sour cream
2 tbsp blue cheese, or gorgonzola, crumbled
2 tbsp fat-free skim milk
4 medium stalks celery, cut into 2-inch pieces
Preheat oven to 400ºF. Coat a large baking sheet with cooking spray.
Place chicken wings in a zip-close plastic bag, add taco seasoning, seal bag and shake to coat. Transfer wings to prepared baking sheet and bake until cooked through, about 18 to 20 minutes.
Meanwhile, to prepare dip, whisk together sour cream, cheese and milk.
Serve wings with dip and celery on the side. Yields about 3 wings, 3 tablespoons of dip and 1 celery stalk per serving.
4 points per serving
This is one of the recipes I use a lot to quell the cravings.
1 spray olive oil cooking spray, or enough to coat sheet
12 oz uncooked skinless chicken wings
1 1/4 oz Old El Paso Taco Seasoning Mix, or similar product
A dash of hot sauce (by taste)
1/2 cup fat-free sour cream
2 tbsp blue cheese, or gorgonzola, crumbled
2 tbsp fat-free skim milk
4 medium stalks celery, cut into 2-inch pieces
Preheat oven to 400ºF. Coat a large baking sheet with cooking spray.
Place chicken wings in a zip-close plastic bag, add taco seasoning, seal bag and shake to coat. Transfer wings to prepared baking sheet and bake until cooked through, about 18 to 20 minutes.
Meanwhile, to prepare dip, whisk together sour cream, cheese and milk.
Serve wings with dip and celery on the side. Yields about 3 wings, 3 tablespoons of dip and 1 celery stalk per serving.
4 points per serving
Sunday, January 18, 2009
I made this recipe for my family for our Christmas dinner -
Cheesy Vegetable Lasagna
"A rich, cheesy lasagna loaded with vegetables. You could also omit all veggies except broccoli for a broccoli lasagna."
INGREDIENTS
12 lasagna noodles
2 tablespoons olive oil
2 heads fresh broccoli, chopped
2 carrots, thinly sliced
1 large onion, chopped
2 green bell peppers, chopped
2 small zucchini, sliced
3 cloves garlic, minced
1/2 cup all-purpose flour
3 cups milk
3/4 cup Parmesan cheese, divided
1/2 teaspoon salt
1/2 teaspoon pepper
1 (10 ounce) package frozen chopped spinach, thawed
1 (8 ounce) container small curd cottage cheese
24 ounces ricotta cheese
2 1/2 cups shredded mozzarella cheese, divided
DIRECTIONS
Cal 379, Total Fat 15.3g, Chol 44mg, Sod 536mg, Carbs 36.4g, Fib 4.2g, Prot 25.8g
Points value: 8
Cheesy Vegetable Lasagna
"A rich, cheesy lasagna loaded with vegetables. You could also omit all veggies except broccoli for a broccoli lasagna."
INGREDIENTS
12 lasagna noodles
2 tablespoons olive oil
2 heads fresh broccoli, chopped
2 carrots, thinly sliced
1 large onion, chopped
2 green bell peppers, chopped
2 small zucchini, sliced
3 cloves garlic, minced
1/2 cup all-purpose flour
3 cups milk
3/4 cup Parmesan cheese, divided
1/2 teaspoon salt
1/2 teaspoon pepper
1 (10 ounce) package frozen chopped spinach, thawed
1 (8 ounce) container small curd cottage cheese
24 ounces ricotta cheese
2 1/2 cups shredded mozzarella cheese, divided
DIRECTIONS
- Preheat oven to 375 degrees F (190 degrees C). Grease a 9 x 13 inch casserole dish.
- Bring a large pot of lightly salted water to a boil. Add lasagna noodles and cook for 8 to 10 minutes or until al dente; drain.
- Heat oil in a large cast iron skillet over medium heat. When oil is hot add broccoli, carrots, onions, bell peppers, zucchini and garlic. Saute for 7 minutes; set aside.
- Place flour in a medium saucepan and gradually whisk in milk until well blended. Bring to a boil over medium heat. Cook 5 minutes, or until thick, stirring constantly. Stir in 1/2 cup Parmesan cheese, salt and pepper; cook for 1 minute, stirring constantly. Remove from heat; stir in spinach. Reserve 1/2 cup spinach mixture. In a small bowl combine cottage and ricotta cheeses; stir well.
- Spread about 1/2 cup of spinach mixture in the bottom of the prepared pan. Layer noodles, ricotta mixture, vegetables, spinach mixture and 2 cups mozzarella cheese, ending with noodles. Top with reserved spinach mixture, 1/2 cup mozzarella cheese and 1/4 cup parmesan cheese.
- Bake in preheated oven for 35 minutes, or until lightly browned on top. Cool for approximately 10 minutes before serving.
Cal 379, Total Fat 15.3g, Chol 44mg, Sod 536mg, Carbs 36.4g, Fib 4.2g, Prot 25.8g
Points value: 8
Lunch - Sandwich
I had my first sandwich for lunch today since I've been on the diet; I wasn't really sure I'd be able to make a sandwich I would actually enjoy while not using a ton of points.
2 slices - 100% Stone Ground Whole Wheat bread
1 tbsp Athenos Roasted Garlic hummus
1 tbsp Cream cheese
6 slices Oscar Mayer Oven Roasted Turkey breast (94% fat free)
1/4 Avocado
Since I don't count fruit and vegetables (raw) for points this sandwhich was 4.5 points per the WW point tracker.
2 slices - 100% Stone Ground Whole Wheat bread
1 tbsp Athenos Roasted Garlic hummus
1 tbsp Cream cheese
6 slices Oscar Mayer Oven Roasted Turkey breast (94% fat free)
1/4 Avocado
Since I don't count fruit and vegetables (raw) for points this sandwhich was 4.5 points per the WW point tracker.
Recipe
Sweet-Potato Chips
Don’t worry if the chips aren’t perfectly crisp by the end of the cooking time; they’ll continue to crisp as they cool.
MAKES 4 SERVINGS
1-pound sweet potatoes, peeled and very thinly sliced
½ teaspoon sugar
¾ teaspoon salt
1. In the medium bowl, combine the potatoes, sugar, ¼ teaspoon of the salt, and cold water to cover. Soak 30 minutes; drain and blot dry.
2. Preheat the oven to 350°F; spray 2 nonstick baking sheets with nonstick cooking spray. Place the potatoes in a single layer on the baking sheets. Bake, turning the potatoes frequently so that they color and crisp evenly, 35-40 minutes. Sprinkle with the remaining ½ teaspoon of salt.
Per serving (1/4 of chips): 118 Cal, 0 g Fat, 0 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 447 mg Sod, 28 g Carb, 3 g Fib, 2 g Prot, 32 mg Cacl.
Points value: 2
TIP: Soaking sliced or grated potatoes in water before cooking crisps them, leading to a crunchy texture when baking “fries” and chips or making potato pancakes.
Don’t worry if the chips aren’t perfectly crisp by the end of the cooking time; they’ll continue to crisp as they cool.
MAKES 4 SERVINGS
1-pound sweet potatoes, peeled and very thinly sliced
½ teaspoon sugar
¾ teaspoon salt
1. In the medium bowl, combine the potatoes, sugar, ¼ teaspoon of the salt, and cold water to cover. Soak 30 minutes; drain and blot dry.
2. Preheat the oven to 350°F; spray 2 nonstick baking sheets with nonstick cooking spray. Place the potatoes in a single layer on the baking sheets. Bake, turning the potatoes frequently so that they color and crisp evenly, 35-40 minutes. Sprinkle with the remaining ½ teaspoon of salt.
Per serving (1/4 of chips): 118 Cal, 0 g Fat, 0 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 447 mg Sod, 28 g Carb, 3 g Fib, 2 g Prot, 32 mg Cacl.
Points value: 2
TIP: Soaking sliced or grated potatoes in water before cooking crisps them, leading to a crunchy texture when baking “fries” and chips or making potato pancakes.
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