Experimenting with Health(y) Food

Cookies

2010-12-25T15:46:00.007-07:00

I've been remiss in adding entries over the last month or so. Don't think I haven't been sampling new recipes or eating this whole time because I most certainly have. Its the holiday season and its been busy. I have sampled several savory meals but have also enjoyed some absolutely scrumptious cookies. Here are just 4 recent cookie recipes I have been sharing with friends during the many cookie exchanges and holiday parties.

Cooking Light "Chewy Chocolate-Cherry Cookies"

I've had several people comment, "These are only 2 points!" These Chewy-Chocolate cookies are soo yummy. I've used the base recipe to make Mocha Butterscotch cookies and have found them to be just as successful. Simply add a tablespoon of instant coffee and butterscotch chips in place of the cherries and chocolate chips, however, beware that the butterscotch chips are much sweeter than the mini chocolate chips.

1 c ap flour

1/3 c unsweetened cocoa

1/2 tsp baking powder

1/4 tsp baking soda

1/4 tsp salt

1 c sugar

1/3 c butter, softened

1 tsp vanilla extract

1 lrg egg

2/3 c dried tart cherries

3 tbsp semisweet mini chocolate chips

cooking spray (optional)

1. Preheat oven to 350F.

2. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, cocoa, baking powder, baking soda, and salt, stirring with a whisk. Place sugar and butter in a large bowl; beat with a mixer at high speed until well blended. Add vanilla and egg; beat well. With mixer on low speed, gradually add flour mixture (I sift the mixture into the bowl to avoid over-mixing). Beat until just combined. Fold in cherries and mini chocolate chips.

3. Drop by tablespoonfuls 2 inches apart onto baking sheets coated with cooking spray (I line baking sheets with parchment paper and avoid the cooking spray). Bake at 350F for 12 minutes or just until set. Remove from oven; cool on pans 5 minutes. Remove from pans; cool completely on wire racks.

Yield: 30 cookies, Serving Size: 1 cookie

WeightWatchers PointsPlus: 2 pts

Eat What You Love "Amazing Peanut Butter Cookies"

I've made this flourless cookie for my sister who is gluten-free. Which was quite the hit since she normally feels left out when I deliver cookies ;)

1 c peanut butter

3/4 c Splenda granulated sweetener

1/4 c dark brown sugar, packed

1/2 tsp baking soda

1 tsp vanilla extract

1 lrg egg*

1. Preheat oven to 350F.

2. Combine the peanut butter (I used about 3/4 c regular chunky peanut butter and 1/4 c reduced fat creamy peanut butter because its what I had on hand), sweetener, brown sugar, baking soda, and vanilla in a medium bowl and stir until well mixed. Add the egg and stir until dough is formed.

3. Shape the dough, by tablespoons, into 1-inch balls. Place onto an ungreased baking sheet (again I lined the baking sheet with parchment paper) and flatten balls with a fork, forming a crisscross pattern on top of each cookie (I skipped half of this step).

4. Bake for 9-11 minutes, or until cookies are golden brown on the bottom but still slightly soft in the center. Remove from the oven and let cool on the baking sheet for 5 minutes. Remove to wire racks to finish cooling.

Yield: 24 cookies, Serving Size: 1 cookie

WeightWatchers PointsPlus: 2 pts

Cranberry Walnut Oatmeal Cookies adapted from Eat What You Love "Oatmeal Raisin Cookies"

These cookies were soo delicious that they were well worth the extra point. Mmmmm, mmm definitely a repeat recipe for me! If you omit the walnuts, 1 tbsp of applesauce, and use raisins in place of the dried cranberries you will have a 2 WeightWatchers Point Plus cookie.

1/2 c whole wheat flour

1/4 c ap flour

1 1/2 c old-fashioned rolled oats

1/3 c dried cranberries

1/4 c chopped walnuts

1/2 tsp baking soda

1 tsp cinnamon

1/4 tsp nutmeg

1/3 c butter, softened

6 tbsp packed dark brown sugar

2 lrg egg whites

3 tbsp unsweetened applesauce

1/2 tsp vanilla extract

6 tbsp Splenda granulated sweetener

1. Preheat oven to 350F. Spray baking sheet with cooking spray or use parchment paper.

2. In a small bowl, combine the flour, oats, cranberries, walnuts, baking soda, cinnamon, and nutmeg and stir until well mixed.

3. In a large bowl, with an electric mixer, beat the butter and brown sugar until light and creamy. Beat in the egg whites, applesauce, vanilla, and sweetener. (The mixture will not get creamy.) Stir in the flour mixture.

4. Drop the dough by level tablespoons onto a baking sheet, 2 inches apart. Flatten the cookies by pressing down on the dough with a spatula or the bottom of a glass.

5. Bake for 7-9 minutes, or until light brown on top. Transfer the cookies to a wire rack to cool.

Yield: 20 cookies, Serving Size: 1 cookie

WeightWatchers PointsPlus: 3 pts

Eat What You Love "Better-For-You Chocolate Chip Cookies"

to be cont...

Maple Pecan Glaze

2010-11-14T11:13:00.002-07:00

This glaze can be used in place of the Caramel Sauce on the Pumpkin Bread Pudding or spread over Marlene Koch's "Everyday Cheesecake."

Anne Thorton's Maple Pecan Glaze

1 c whipping cream

3/4 c maple syrup, grade b

3/4 c pecans, chopped

In a medium sized pan, combine the whipping cream and maple syrup, bring to a boil. Boil until slightly thickened, 15-20 minutes, stirring occasionally. Stir in the chopped pecans. Cover and chill until time to serve. Stir before serving.

If you divide glaze into 8 servings, add 6 points to your dessert.

-or-

A slightly more friendly version....

1 c light whipped topping (from freezer section, thawed)

3/4 c maple syrup, grade b

3/4 c pecans, chopped

In medium size bowl, combine ingredients. Stir until smooth, spoon over dessert. If you divide over 8 servings add 4 points to your dessert.

Thanksgiving Dessert - Pumpkin Bread Pudding with Caramel Sauce

2010-11-14T10:35:00.003-07:00

With Thanksgiving about a week-and-half away its time to start looking for recipes for the big day. While watching Bobby Flay prepare a Thanksgiving dinner, he spoke about a Pumpkin Bread Pudding that his pastry chef was bringing to the dinner in place of a traditional pumpkin pie. I was intrigued so I started hunting around for Pumpkin Bread Pudding recipes and found this one published in Bon Appetit in November 2000. Using hints from Marlene Koch's "Eat What You Love" I altered the recipe to make it a little lower in sugar and fat.

For the actual bread pudding I substituted in Splenda Brown Sugar Blend, because of the sweeter nature of Splenda, I used the conversion chart provided and halved the sugar measurements. I also substituted in fat-free half-and-half. For the actual Caramel sauce you will have to use regular dark brown sugar as caramel sauces need actual sugar for texture. Reviews from other individuals said the original recipe made too much sauce, so I halved the recipe in an effort to cut the sugar a bit. I suppose if you are really worried about the sugar from the sauce you could hunt down a low-sugar caramel sauce from the ice cream aisle.

The original recipe stated this recipe made 6 servings, only its in a 11x7 pan which would suggest really big portions - I've portioned it into 8 portions which brings the point value to 8 per serving. Yes, this is kind of high in points, but you are making it for a special occasion and not eating it every day it should be ok :)

Pumpkin Bread Pudding

2 c fat-free half-and-half

15 oz canned pumpkin puree

1/2 c Splenda Brown Sugar Blend

1 tbsp Splenda Brown Sugar Blend

2 eggs

1 1/2 tsp pumpkin pie spice

1 1/2 tsp ground cinnamon

1 1/2 tsp vanilla extract

10 oz egg bread (perhaps challah) 1/2-inch cubes

1/2 c golden raisins

Caramel Sauce

3/4 c dark brown sugar, packed

1/4 stick unsalted butter

1/4 c heavy whipping cream

Powdered sugar (~1 Tbsp)

For bread pudding:

Preheat oven to 350F. Whisk half-and-half, pumpkin, brown sugar substitute, eggs, pumpkin pie spice, cinnamon, and vanilla extract in large bowl to blend. Fold in bread cubes. Stir in golden raisins. Transfer mixture to 11x7 glass baking dish. Let stand for 15 minutes so bread absorbs liquid mixture. Bake pumpkin bread pudding until tester inserted into center comes out clean, about 40 minutes (remember that low-sugar baked goods will bake more quickly).

For caramel sauce:

Whisk brown sugar and butter in heavy medium saucepan over medium heat until butter melts. Whisk in cream and stir until sugar dissolves and sauce is smooth, about 3 minutes.

Sift powdered sugar over bread pudding. Serve warm with caramel sauce.

*If you omit the Caramel Sauce you can have 8 servings at 5 points each or 6 servings at 7 points each.

Turkey Bacon, Peas, Sun-Dried Tomato Alfredo Pasta

2010-11-08T19:26:00.003-07:00

I mostly eat only poultry, sure on occasion I have some fish. But living in a land locked state as I do its always a little questionable as to how long ago that fish was actually caught. I often find my protein options somewhat limited and am never really sure what to do about the random recipe that calls for bacon. Of course I know about Turkey bacon but since I don't usually eat a whole package before it goes bad I rarely buy it. This recipe though called for so many pieces I figured it would be safe to buy a package this time.

This Alfredo recipe called for a multigrain penne - I had refrigerated fettuccine noodles on hand so I used that, I mean really isn't that what you normally eat alfredo with anyway? The container I had on hand was 12 oz the recipe called for 8 oz of noodles so it was a little dry since I didn't pull noodles out because then I just throw them away. I just added a little of the noodle water into the pan to help keep stretch the sauce. I also enjoy peas so added a cup to the noodles the last few minutes they were in the water.

8 oz fettuccine noodles or multigrain penne

1 - 10 oz package light refrigerated Alfredo sauce

1/2 c sun-dried tomatoes, packed without oil and cut into julienne strips

1 c peas (optional)

10 slices precooked bacon (turkey)

1/4 c chopped fresh basil

1/4 tsp black pepper

2 oz shredded part-skim mozzarella (optional)

1. Cook pasta according to package directions, omitting salt and fat; drain and keep warm.

2. While pasta cooks, combine Alfredo sauce and sun-dried tomatoes in a sauce-pan. Cook over low heat, stirring occasionally, 6-8 minutes or until thoroughly heated and tomatoes are juicy and plump. While sauce cooks, microwave bacon according to package directions. Crumble bacon and set aside.

3. Combine cooked pasta and Alfredo sauce mixture in a large serving bowl. Top with crumbled bacon, basil, black pepper, and mozzarella.

Yield: 5 servings ---> I entered all of the ingredients and the 12oz container of fettuccine noodles in the Weight Watchers recipe builder and divided it into 6 servings at 4 points a piece. If you omit the peas & mozzarella, use pork bacon, and only 8 oz of multigrain penne you will get a recipe that yields 5 servings at 6 points per serving.

Pizza - Individual

2010-11-06T20:29:00.004-06:00

For those days that you are craving pizza and really don't want to spend a lot of time in the kitchen this quick fix is perfect. A quick pizza using a tortilla and the ingredients left over from making Spinach and Cheese Stuffed Portobello Caps. Add a slice of turkey bacon for a little extra uuumph ;)

96% fat free tortilla

1/4 tsp pesto paste

1/4 cup skim ricotta cheese

1/4 cup spinach, defrosted & drained

1/4 bottled roasted red pepper, chopped

1 slice turkey bacon, diced

2 oz part skim mozzarella

Heat oven 350. Mix ricotta cheese with pesto paste. Spread on tortilla. Arrange spinach, red pepper, and turkey bacon on tortilla. Sprinkle mozzarella on top of assembled pizza. Bake 10 minutes. Cut pizza into 4 and enjoy.

Yield: 1 serving = 7 points

A Sweet Treat

2010-10-31T15:24:00.003-06:00

I was chatting with my friend's mom a little earlier today and she mentioned she was doing a low-sugar diet and Splenda was upsetting her stomach a wee bit. So I decided I would adopt the challenge of finding some great low-sugar, low-fat Christmas cookie desserts. In the meantime, I found a Autumn dessert recipe that uses honey in place of sugar to give her something to sample while I do my research.

I'm having a slight variation of this for a snack -

1/4 fat free plain yogurt

1-2 drops vanilla extract

1 small squeeze honey

1 Gala apple, sliced thin

1/8 cup antioxident trail mix (walnuts, almonds, dry cherries, craisins, & dried blueberries)

Very yummy!

Thank you Cooking Light - - Below is the original recipe from Cooking Light

Autumn Fruit with Honey-Yogurt Sauce

2/3 c vanilla low-fat yogurt

1 tbsp honey (more or less to taste)

1 c chopped pear

1 c chopped red apple

1 c seedless green grape halves

Ground nutmeg (optional)

1. Combine yogurt and honey in a small bowl; stir with whisk.

2. Combine pear, apple, and grapes in a large bowl. Spoon 3/4 c fruit into each of 4 dessert dishes; top each with about 2 1/2 tbsp yogurt sauce. Sprinkle lightly with nutmeg if desired.

Yield: 4 servings = 2 points per serving

Pumpkin Spice Cake Revisited

2010-10-30T21:50:00.003-06:00

Okay folks, so I think the Pumpkin Spice Cake came out much better this time around. I chose to substitute Splenda for the sugar and am picking up a bit of the Splenda taste when I eat the cupcake/muffin. In the future I might do a 50-50 split with sugar/Splenda which would add 1 point to each serving. I also absolutely HATE the muffin cups I have right now, the paper sticks horribly to the muffins and I find I have no choice but to refrigerate the muffins then heat in the microwave for about 10 seconds to remove the paper. The mini loafs I made were 8,000 times easier to get out of the pan after a light spray of cooking spray.

As I'm typing this up I'm thinking that next time I might choose to make a cake and then make a whipped cream cheese topping to put in between the layers of cake or as a frosting.

1 c whole wheat flour

2 c all-purpose flour

2 c Splenda or other sugar substitute

1 tbsp pumpkin pie spice

1 tsp baking powder

15 oz pumpkin puree

4 eggs

2 tsp vanilla extract

1/2 c fat-free milk

1/2 c unsweetened applesauce

1. Preheat oven to 375. Spray cake/muffin pan - or insert paper cups - with nonstick spray and lightly dust with flour (I skipped the flour and my mini cakes came out of the pans just fine).

2. In large bowl mix whole wheat flour, all-purpose flour, baking powder, pumpkin pie spice, and sugar. In a medium bowl, mix pumpkin puree, eggs, vanilla extract, milk, and unsweetened applesauce.

3. Add wet mixture to dry mixture. Stir until just blended - do NOT over-mix or dough will become tough.

4. Pour batter into pan. Bake. If using cake pan bake for 55-60 minutes. Muffin pans take about 25 minutes or until toothpick inserted in muffin comes out clean.

5. Cool.

Yield: 18 servings = 2 points per serving -- if you add a glaze or cream cheese as a topping you will need to add additional points :)

Remember -- if you chose to do a 50-50 sugar mixture you will need to add 1 point per serving.

Spinach and Cheese-Stuffed Portobello Caps

2010-10-30T19:21:00.006-06:00

I was at Costco yesterday and browsing the cookbooks in their book section, you never know what you might find at a great deal. This week I found the 2010 Cooking Light Complete Meals in Minutes cookbook for about $10 less than found at the local bookstore. Best quality so far? It breaks recipes down by wether they take 15, 20, or 30 minutes to create. This morning I sat down and started planning my menu for the next week. As I was skimming the recipes, I found a yummy sounding portobello mushroom recipe.

I think it might have taken slightly longer then the 15 minutes the book suggested but only because I had to defrost and drain the spinach per the recipe directions.

4 lrg portobello caps

Cooking spray

1/4 tsp salt, divided

1 cup fat-free ricotta cheese

1/4 tsp garlic powder

1/4 tsp ground black pepper

1/2 (10 oz) package frozen chopped spinach, thawed & drained

1/3 cup bottled roasted red bell peppers

3/4 cup tomato sauce

1/2 cup (2 oz) shredded part-skim mozzarella

1/2 tsp dried oregano

1. Preheat oven to 400.

2. Remove brown gills from undersides of mushrooms using a spoon; discard gills. Place mushrooms, stem sides up, on a baking sheet coated with cooking spray. Sprinkle with 1/8 tsp salt. Bake @ 400 for 5 minutes.

3. While mushrooms bake, combine ricotta, garlic powder, black pepper, and remaining 1/8 tsp salt in a medium bowl, stirring well. Gently stir in spinach and bell pepper. Divide mixture evenly among mushroom caps. Top evenly with tomato sauce and cheese. Sprinkle evenly with oregano. Bake @ 400 for 8 minutes. Increase oven temperature to broil. Broil 1 1/2 minutes or until cheese is melted.

Yield: 2 servings (serving size: 2 mushroom caps) = 6 points per serving

1 Point Cookies - Yummy!

2010-10-25T20:56:00.004-06:00

As I'm sitting here writing this, I'm amazed that I've found another sweet treat that is low in points and didn't require me to purchase anything!

I found a recipe for Chewy Cocoa Fudge cookies on the words to eat by blog - whose author, Debbie Koenig, is also on Weight Watchers. She said she got the original version from a Cooking Light recipe. I've altered her altered recipe so I'm not sure how much this mirrors the original recipe.

Heat oven to 350F

1/2 cup ap flour

1/2 cup whole wheat flour

1/4 tsp baking soda

1/8 tsp salt

1 tsp instant coffee

1 1/2 tsp vanilla extract

7 tbsp unsweetened cocoa powder

2/3 cup splenda

1/3 packed brown sugar (I used light brown, where Koenig called for dark - feel free to use whatever you have on hand)

5 tbsp unsweetened applesauce

1/3 cup plain fat-free yogurt

Combine flour, baking soda, and salt; set aside. Mix applesauce, yogurt, vanilla, instant coffee, cocoa, and sugar mixture - stir to combine. Add flour mixture, stiring until mixed. You may have to do what I consider to be a more mash like action to combine the dry and wet ingredients. Place mixture into a baking pan coated with cooking spray. I had trouble spreading the dough here, so I placed in the oven for two minutes. Then pulled pan out and used a measuring cup to spread the softer mixture across the bottom of the pan for a more bar like structure. Replace in oven and bake for about 8 more minutes.

Cool in pan for 2 minutes, remove from pan and cut into 12 bars for 1 point each. Yes you read that right 1 point each!

White Turkey Sausage Chili

2010-10-23T18:09:00.005-06:00

This morning I was watching "Down Home with the Neely's" and they made White Chicken Chili. I was thinking that sounded good. I hate removing the chicken from a rotisserie chicken which is what they suggested for their recipe, plus there is a little additional fat that I wanted to omit from my recipe. I was going to just pick up some chicken breast or thighs at the store to make the chili, only I was at Target and the chicken seemed a little overpriced. I decided to go with Turkey Kieblasa. I also had half a cooked spaghetti squash left in my fridge that I needed to do something with, if you don't, use two cans of white beans. I also adjusted the spices since I refuse to buy any new spices until I absolutely have to :)

1 rope turkey kielbasa (~14 oz)

2 poblano chili, chopped

1 jalapeno, chopped

1 onion, chopped

1 tbsp ground cumin

1 tsp chili powder

2 cloves garlic

4 cups chicken broth

1-14 oz can white beans (I used Great Northern beans)

1/2 medium cooked spaghetti squash

Chop onion and peppers. Saute with garlic about 1 tbsp vegetable oil. When soft, add spice mixture. Stir. Add turkey kielbasa and chicken broth. Simmer about 20 minutes on low heat. Drain and rinse beans, add to pot with spaghetti squash. Simmer for another 20 minutes or until well combined.

Garnish with cheese, lime, and sour cream.

This recipe with spaghetti squash divided into 6 servings is about 4 points per serving(without garnish). If you omit the spaghetti squash and use two cans white beans you will get 6 servings at about 6 points each (again without garnish).

Serve with a quesadilla or chips. Enjoy!

Slow Cooker Acorn Squash Risotto

2010-10-17T15:56:00.007-06:00

I am afraid of risotto. I know that people say its easier than 'we' think it is, only I've tried to make it stove top before, the rice was hard and the shrimp was rubbery when I decided I just couldn't leave it on the heat any longer. It was a miserable experience so despite the fact that I regularly linger over risotto recipes I haven't reattempted this culinary dynamo a second time. This risotto is made in the crockpot and I have high hopes that it will come out better - if so I see more varieties of risotto in my future :)

The recipe I set out to make was based on Slow Cooker Butternut Squash Risotto I found on words to eat by when I was searching recipes for butternut squash which is super cheap at Sprouts this week. Unfortunately when I got to Sprouts there were only 2 butternut squash left in the store, one was cracked the other small and sad looking. So I decided I'd try substituting Acorn squash. When I got home I started worrying that acorn squash might not mix well with parmesan cheese called for in the risotto recipe. I sat down and started searching acorn squash risotto recipes and found a crazy Emeril type recipe that sounds way too complicated for my home or had some pork product included for flavor - and those who know me know that's soo not going to happen. I did however find a super basic recipe that called for white wine, parmesan, and rosemary. However, this is the second dish in the last month or so that I've added rosemary to and haven't been super awed by its inclusion. I think next time I might switch out rosemary for more garlic or even Italian seasoning. Ultimately this is what I put together.

Oooh, I just found a Butternut Squash and Vanilla Risotto from Giada online - hmm, I wonder how you substitute vanilla bean in this recipe? Something to look into in the future if this whole risotto thing works out.

1 tbsp olive oil

3 tbsp shallots, minced

1 cup arborio rice

1/2 tbsp rosemary

1/2 water (or dry white wine - I used water to save on points)

3 cups vegetable broth (or chicken)

3 cups peeled, seeded, and 1/2" cubed acorn squash

1/2 cup frozen peas

1/4 cup grated parmesan cheese

1 tbsp softened butter

Heat the olive oil in a skillet over medium heat, then saute the shallots. When they've softened (3-5 minutes), add the rice and cook for about 2 minutes, stirring to coat each grain with oil, until rice makes "clacking sound like beads". Add the water and cook until almost completely absorbed. Transfer contents of skillet into the slow cooker. Add the broth, cubed squash, and rosemary, stir, cover, and cook on high for 2 to 2 1/2 hours (depending on your crockpot - mine gets really hot and after about an hour and a half my risotto was a little over done and I ended up throwing in an extra 1/2 cup of water to try and cook the peas).

Check at the the 2-hour mark; the liquid will be mostly absorbed and the rice will be al dente. Stir to break up the squash. When risotto is about done, add the peas, stir, and recover for 5 more minutes. Turn off slow cooker and stir in the parmesan and the butter. Season with salt and pepper to taste.

If you make this as a main meal, you'll get 4 (1 1/4 cup) servings at about 7 points per serving or if you serve it as a side you could get 6 servings at 4 points per serving.

Yogurt Sweet Bran Muffins

2010-10-03T14:05:00.007-06:00

So this is true experimentation. I have crossed my Yogurt Bran Muffins recipe with the Sweet Brown Bread recipe. I originally had planned to add 1/3 cup applesauce which I usually use in place of vegetable oil, only my applesauce had mold growing on top. After reviewing my bread recipe I decided to leave it out and not put anything else in place of it. The mix was pretty moist so I crossed my fingers and hoped it came out okay without the applesauce.

It actually turned out pretty good. There was the hint of sweetness I was looking for and it maintained the moist texture. My only problem is that I like to bake all of my quick-breads in muffin pans because its easier to portion out servings but some of the muffin stuck to the paper. This sometimes happens when making dense muffins like the bran muffin. When I eat them during the week I store the muffins in the fridge and then zap them in the microwave for 20 seconds. The paper usually comes off cleanly when they are warm.

1 cup all bran cereal

1 1/2 cups all purpose flour

1/4 cup packed brown sugar

1/2 tsp salt

1 tsp baking soda

1 egg or powdered egg substitute (I'm using the egg substitute)

12 oz plain fat-free yogurt

1/2 tsp lemon extract

3 tbsp molasses

Heat oven to 400F. Place paper cups in 12 regular size muffin cups. Crush cereal (I use a food processor). In medium bowl, stir together wet ingredients. In another bowl add all dry ingredients. Add the dry ingredients to the wet, stir just until dry ingredients are moistened - be careful not to over-mix. Divide batter evenly among muffin cups. Bake 18-20 minutes or until golden brown. Each muffin is 2 points.

Tuscan Sausage Bean Soup

2010-10-03T13:35:00.003-06:00

I know a lot of people are weary when it comes to Kale, and honestly I was terrified of it before trying it in this WW "Tuscan Sausage Bean Soup" recipe, 4 points (6 servings). Since the first time I made it, I've added Kale to my 13 Bean Soup and other soups. Like its green cousins, the stalk needs to be removed so it isn't as bitter.

12 oz Turkey Kielbasa, cut into bite size pieces

2 cloves garlic

1 onion, chopped

1 medium carrot, peeled & chopped

1 celery stalk, chopped

1/2 medium bunch kale, chopped (depending on the size of the leaves I use about 4 leaves or about 4 cups)

3 cups fat-free chicken broth

1 can red kidney beans, drained & rinsed

1 can Great Northern beans, drained & rinsed

1 can Italian flavored diced tomatoes

1/2 cup dry red wine or water

1 tsp dried basil

Place everything in slow-cooker. Stir to combine. Cover and cook on low until the vegetables are tender, 8-10 hours. I cook for about 4 hours or so on high since I rarely start dinner early enough to cook on low for 8-10 hours. Depending on how you like your soup, you may want to add a little extra broth before serving. I like to add a dash of lemon juice before serving and sprinkle a little parmesan cheese on it before serving. As long as you only use a pinch of parmesan cheese you won't be adding additional points to your dinner. I will serve this with a bag of salad.

Spaghetti Squash

2010-09-26T15:11:00.005-06:00

Some of my friends grow an enviable garden each year. This year I have the opportunity to sample homegrown spaghetti squash, only I've never had it before. I was advised several ways of essentially making spaghetti and substituting the squash for noodles. I wasn't certain if that was exactly what I wanted to do since I had eggplant parmesan last week and two weeks of spaghetti sauce wasn't exactly sounding exciting. So I looked up spaghetti squash recipes on the Weight Watchers website to see what forms of preparation they might suggest. Most of the recipes were for some sort of marinara or bolognese sauce, but there was one that reminded me of a meal my mom used to make, spaghetti pizza.

Here is the variation of spaghetti pie (pizza) that I made this evening. I took the WW recipe and made some slight changes to make it more me but it didn't change the total points much, 4 points per serving (6 slices).

1 med raw spaghetti squash

1/2 lb lean ground turkey (1/2 container of Jennie-O ground turkey)

2 tsp olive oil

1 yellow onion, small/medium

1/2 tsp minced jarred garlic

28 oz canned diced tomatoes, undrained

1 tsp italian seasoning

6 oz part skim ricotta

1/4 cup fat-free cottage cheese

1 egg

1 spray cooking spray, nonstick

1/2 cup part skim mozzarella cheese

2 tsp grated parmesan

1. Preheat oven to 350; halve and clean out squash. Place squash, cut sides down, in large baking dish and prick skin with knife. Bake until tender about 30-40 minutes (I did it for 35 min.)

2. Cook turkey in oil; add onion, garlic, and italian seasoning until turkey cooked through and onion tender. Stir in tomatoes, bring to boil. Reduce heat and simmer until desired consistency.

3. Place ricotta, cottage cheese, and egg in food processor, puree until smooth.

4. Coat glass baking dish with cooking spray. Remove squash from oven and increase oven temperature to 375.

5. Using fork carefully rake string squash pulp from shell separating into strands that look like spaghetti. Arrange squash in bottom and up sides of pan to form a crust.

6. Spread ricotta mixture over squash. Spoon tomato-turkey mixture over cheese, sprinkle with parmesan and mozzarella. Bake for 20 minutes or until golden. Remove from oven and let stand about 5 minutes before slicing.

Chocolate Cake

2010-09-26T13:22:00.003-06:00

So last night I was sitting around craving sweets. I thought about trying out the "Deep Dark Chocolate Cake" from Cook Yourself Thin but didn't have the almonds or beets on hand to make that particular recipe so I decided to scour my cookbooks to see what I could make without going grocery shopping.

I found a Weight Watchers recipe for "Chocolate Layer Cake" that called for raspberry jam/jelly to act as the frosting. Only I don't have round pans on-hand to make a layer cake so I decided I'd tweek the recipe a slight bit and just make a regular sheet cake without the fruit which left the cake measuring at 2 points per square.

1 cup + 2 tbsp ap flour

1/3 cup unsweetened cocoa powder

1 tsp instant-coffee granules

1 tsp baking powder

1 tsp baking soda

1/4 tsp salt

1/4 cup + 2 tbsp granulated sugar

1 egg

2 tbsp unsalted butter, softened

1 tsp vanilla extract

4 tbsp dry buttermilk

1 cup water

1/3 tbsp powdered sugar

1. Preheat the oven to 350; spray baking pan with nonstick spray.

2. In sm bowl, combine the flour, cocoa, powder, coffee granules, baking powder, baking soda, and salt.

3. In a measuring cup mix the dry buttermilk powder with water.

4. In a med bowl, with an electric mixer on high speed, cream the granulated sugar and butter; add the egg and vanilla, beating until smooth. Gradually beat in the flour mixture alternating with the buttermilk, until batter is smooth. Pour into baking pan. Bake 15-20 minutes or until toothpick inserted in center comes out clean (15 minutes was enough in my oven in Denver).

5. Cool completely. Sprinkle powdered sugar over the top of the cake using a fine mesh strainer. Cut cake into 12 squares.

My cake looked and tasted really nice until I covered it before going to bed. When I woke up the powdered sugar had completely absorbed into the cake so it looks like an undecorated cake. However, it still tasted like a nice light cake. Next time, I'd probably add about a tablespoon of the instant coffee to deepen flavor.

Chicken Parmesan

2009-11-04T14:32:00.003-07:00

I modified a recipe from my grandmother to make this. I don't use very much oil, so that keeps the calories down.

1-2 Tablespoons olive oil

1 egg

water

1-2 Cups shredded wheat cereal

8 chicken breasts (Mine were thick, so I sliced 4 in half. The thin ones cook much faster)

1 Jar spaghetti sauce
sliced Parmesan

Heat oven to 350 degrees. Ina large skillet, heat oil. Beat the egg with a little water. Crush the cereal. Roll the chicken breasts in the egg, then in the crushed cereal. Place in the skillet and fry until the outside of the chicken is cooked, and the "breading" is golden brown.
In a 9X13 casserole dish, spread a little spaghetti sauce on the bottom of the pan. Lay each chicken breast in the pan. Cover all the chicken generously with remaining sauce. Lay one slice of Parmesan cheese on each piece of chicken.
Bake until chicken is done ~ 30 - 45 minutes. Serve over whole grain pasta.

5 points without pasta

Orange Chicken

2009-11-04T14:22:00.003-07:00

This is fantastic! I got it off the Weight Watcher's site, but modified it, because the orange zest became bitter....

Points per serving: 5

2 tsp dark sesame oil
2 tsp orange zest, strips
1 pound(s) uncooked boneless, skinless chicken breast, four 4-oz pieces
15 oz Mandarin Oranges In Light Syrup, or similar item
1/2 cup(s) reduced-sodium chicken broth
1 Tbsp low-sodium soy sauce
2 tsp cornstarch

Heat oil in a large nonstick skillet over medium-low heat. With a carrot peeler, peel the zest off the orange. Cut into small strips (I cut it the short way) Add zest strips and cook, stirring, until fragrant and slightly cooked, about 1 to 2 minutes. Cube chicken. When zest is finished, increase heat to medium-high; add chicken to skillet and cook until golden.
Drain oranges and reserve 1/4 cup liquid. Juice the orange you used for zest. Whisk together broth, soy sauce, and cornstarch in a small bowl. Add oranges, reserved liquid, and juice to skillet. Add broth mixture to pan and simmer until sauce thickens and chicken is cooked through, about 3 minutes more.
We ate this over brown rice and broccoli.
It is sweet, but not too much and is great over rice!

Olive Oil Pumpkin Bread

2009-10-07T17:37:00.002-06:00

I usually use applesauce in place of the oil in my pumpkin bread recipe, but the olive oil sounds like it might be an interesting flavor mix.

Olive Oil Pumpkin Bread

Adapted from Vivian Hasbrouk's Gibson-family recipe.

- makes 3 small loaves -

Ingredients

4 large eggs, at room temperature
1 cup delicately flavored olive oil (such as Bertolli Classico)
2/3 cup water
2 cups pureed pumpkin (fresh or canned)
3 cups sugar
3 1/3 cups sifted all purpose flour
1 1/2 teaspoon salt
1 teaspoon ground nutmeg
1 teaspoon ground cinnamon
1 teaspoon ground cloves
2 teaspoons baking soda
1/2 cup golden raisins or dried cranberries (optional)
1/2 cup coarsely chopped walnuts or pecans (optional)

Procedure

1. Preheat the oven to 350°F. Grease three 1-pound loaf pans (8.5-by-4.25-by-2.75 inches) with olive oil or spray with cooking spray (or bake in batches).

2. In a large mixing bowl, lightly beat the eggs. Add the olive oil, water, pumpkin purée, and sugar and whisk with a fork to combine thoroughly.

3. Sift some flour into a small bowl. Measure out 3 1/3 cups of sifted flour by spooning the flour into a measuring cup and leveling off the top with a knife. Then sift the measured flour again together with the salt, nutmeg, cinnamon, cloves, and baking soda into the mixing bowl. Stir into the wet ingredients until just combined. Stir in raisins, cranberries, or nuts, if using.

4. Pour into prepared loaf pans, nudging batter into corners. Bake for 45 minutes to an hour, or until a cake tester inserted into the center comes out clean. Cool on a rack for 10 minutes before removing from pan to cool completely. The bread will keep at room temperature for more than a week if tightly wrapped in plastic. It also freezes beautifully.

Pumpkin Turkey Chili

2009-10-07T17:35:00.002-06:00

I got this recipe from a Serious Eats weekly blog...and thought I would share it with you.

Pumpkin Turkey Chili

- serves 6 -
Adapted from All Recipes.

Ingredients

1 tablespoon vegetable oil
1 cup chopped onion
1/2 green bell pepper, chopped
1/2 yellow bell pepper, chopped
1 (4 ounce) can chopped green chiles
1 large clove garlic, minced
1 pound ground turkey
1 (14.5 ounce) can diced tomatoes
1 (14.5 ounce) can red kidney beans
2 cups (1 14.5 ounce can) pumpkin puree
1 1/2 tablespoons chili powder
1/2 tablespoon cumin
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
Cayenne pepper to taste (at least 3 good shakes)
1/4 cup fresh cilantro, chopped

1/2 cup shredded Cheddar cheese (optional)
1/2 cup sour cream (optional)

Procedure

1. Heat oil in a large skillet or Dutch oven over medium-high heat.

2. Saute the onion, green bell pepper, yellow bell pepper, green chiles, and garlic until tender, about 10 minutes. Make room in the center of the skillet, add turkey, and brown, about 10 minutes. Stir in tomatoes, beans, and pumpkin. Season with chili powder, cumin, pepper, salt, and cayenne.

3. Reduce heat and simmer at least 20 minutes. Stir in fresh cilantro. If preferred, serve topped with Cheddar cheese and sour cream.

Spaghetti Sauce

2009-04-17T19:36:00.002-06:00

1 jar spaghetti sauce
1 can tomato paste
1 can diced tomatoes and juice
1 can kidney beans
1 can tomato juice (small)
1 onion
1 pound turkey sausage
1 bag baby spinach (it looks like a lot, but it isn't!)
10-15 baby carrots
1 yellow squash
2 stalks celery
1 orange pepper
4 cloves garlic
10-12 mushrooms
1 bag frozen mixed vegetables

Put first 5 on list in a pot on medium heat.Dice onion, saute with the turkey sausage. Just as the meat is browned, add the spinach. Let it wilt. Put in with the sauce.
Slice carrots and squash. Put in the pot.
Simmer for approximately 1 hour.
Slice celery, pepper. Add to pot.
Simmer ½ hour.
Crush garlic.
Thinly slice mushrooms.
Add garlic, mushrooms, and frozen vegetables to the pot.
Simmer for about ½ hour.

Goal: soft (not mushy - just without crunch) carrots, peppers and squash. Slightly crunchy celery.
You may have to simmer a little longer.
We also like a sauce with more vegetables and less meat, but I have made this with another pound of turkey sausage or with 1 each turkey sausage and ground beef.

We really like garlic - I almost always ad 6-9 cloves (depending on size).
You can also add any other vegetables to it. Depending on how we feel, sometimes we also add zucchini, red pepper, fresh tomatoes, etc.

Muffins!

2009-03-07T12:19:00.003-07:00

I'm trying this recipe for this week - the last recipe was 5 points per muffin. This one is only 2 points!

POINTS® Value: 2
Servings: 12

	1 item(s) egg, slightly beaten
	1 cup(s) Bran Buds All-Bran, substitute for Fiber One original bran cereal
	1 1/2 cup(s) all-purpose flour
	1/3 cup(s) packed brown sugar
	1 1/4 tsp baking soda
	1/2 tsp table salt
	1/2 cup(s) dried apricot halves, chopped
	1 tsp vanilla extract
	12 oz plain fat-free yogurt
	1/4 cup(s) Apple Sauce, substitute for vegetable oil

1. Heat oven to 400F. Place paper baking cup in each of 12 regular-size muffin cups, or spray muffin cup . Place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet (or crush in food processor).
2.In medium bowl, stir together egg, oil (apple sauce) and yogurt. Add cereal, flour, brown sugar, baking soda and salt; stir just until dry ingredients are moistened. Gently stir in fruit. Divide batter evenly among muffin cups, filling each 3/4 full.
3.Bake 18 to 20 minutes or until golden brown. Immediately remove from pan.

Habanerno Chili & Green Chili Turkey Sausage Corn Chowder

2009-03-03T17:43:00.007-07:00

This is still simmering on the stove so I'm going to assume that with the sausage added to the recipe a serving will be about 1-1/2 cups = 4 servings ---I'll let you know how it really turns out.

POINTS® Value: 6
Servings: 4

Ingredients


	6 cup(s) water
	4 serving(s) Bruce Aidells Habanero & Green Chili Smoked Chicken & Turkey Sausage, 1 link = 1 serving, chopped into bite size pieces
	5 serving(s) Hearthland Foods Corn Chowder Mix, 5 servings = 1 bag mix

Instructions

Brown sausage, add water - pour mix into pot, rapidly whisk to mix. Bring to boil. Reduce heat & simmer uncovered. Stir occasionally to prevent sticking. Reading in twenty minutes.

Bran Pumpkin Muffin

2009-03-01T20:59:00.002-07:00

I was looking for a bran pumpkin muffin recipe online and found this one...added 1/4 cup chopped walnuts for some texture and entered it into the recipe builder to find the point value.

POINTS® Value: 5
Servings: 12


	1 1/2 cup(s) all-purpose flour
	2 1/2 tsp baking powder
	1 tsp table salt
	1 tsp ground cinnamon
	1/2 tsp ground nutmeg
	1 1/4 cup(s) Kellogg's Original All-Bran
	2/3 cup(s) fat-free skim milk
	3/4 cup(s) raisins
	1 cup(s) canned pumpkin
	1/2 cup(s) sugar
	1 item(s) egg
	1/2 cup(s) shortening
	1/4 cup(s) walnuts, chopped

Instructions

Sift flour, baking powder, salt, cinnamon, and nutmeg. Place in a large bowl. Mix All-Bran cereal, milk, raisins, pumpkin, walnuts, and sugar in a bowl and let stand 2 minutes to soften. Add egg and shortening. Beat well. Add dry ingredients to All-Bran mixture, stirring only until combined. Fill greased muffin pans 3/4 full. Sprinkle with sugar and cinnamon mixture (1/4 cup sugar to 1 teaspoon cinnamon). Bake at 400 degrees about 35 minutes. Serves 12.

Slow Cooker Chicken and Hominy Chili

2009-02-25T20:46:00.003-07:00

POINTS Value: 5
Servings: 4

Ingredients
2 tsp vegetable oil
1 large garlic clove, minced
1 small onion, chopped
1 medium stalk celery, chopped
1 medium portobello mushroom, chopped
1 medium yellow summer squash, diced
1 cup chopped tomatillos, about 4 medium husked tomatillos
15 1/2 oz canned hominy, drained and rinsed
1 medium jalapeno pepper(s), cored, seeded and minced (do not touch seeds with bare hands)
1/2 tsp table salt
1/4 tsp dried oregano
1/4 tsp ground cumin
1/4 tsp black pepper
1 tbsp uncooked corn grits, regular-variety
1 pound uncooked boneless, skinless chicken breast, cut into bite-size pieces
1 1/2 cup fat-free chicken broth

Instructions
* Heat oil in large skillet over medium-high heat. Add garlic, onion, celery and mushrooms; sauté until onion is translucent, about 5 minutes. Spoon mixture into a 3- to 4-quart slow cooker.
* Place squash, tomatillo, hominy, jalapeno, salt, oregano, cumin and black pepper in slow cooker; add grits, stirring constantly, to avoid lumps. Add chicken and broth; cover and cook on low setting for 4 to 5 hours. Yields about 1 3/4 cups per serving.

Slow Cooker Chicken

2009-02-16T14:10:00.004-07:00

So I changed this up some up when I served it so my points are all off. I have these two guys I know who don't regularly get homemade foods - so I split one of the cooked breasts between the two of them with the potatoes, carrots, and other vegetables from the pot.
I carefully scrapped the onion and vegetable pieces off of the second breast and shredded in a separate container for a recipe I'm making later this week.
I then shredded the last two breasts and warmed them in the gravy after all of the vegetables were removed. I ate a scoop full of this shredded chicken over a baked gold potato for dinner. So the question is, how many servings did I really get from this recipe? I'll probably still get 6 servings out of the shredded chicken.
This is a great way to make a dish that is dinner for one night while prepping for another night.

POINTS® Value: 4
Servings: 8

Ingredients


	4 medium carrot(s), sliced
	1/2 medium onion(s), chopped
	3 medium stalk(s) celery, chopped
	4 breast(s) uncooked boneless, skinless chicken breast
	1 small turnip(s), chopped
	2 clove(s) garlic clove(s)
	2 medium Yukon Gold potato(es), chopped
	2 packet(s) onion soup mix
	1 cup(s) water
	2 tbsp all-purpose flour

Instructions

1. Rinse chicken breasts, remove skin and as much fat as possible. Pat dry.
2. Chop carrots, onion, turnip, potato, and celery; drop into bottom of crock pot.
3. Add garlic.
4. Rub 1 packet of onion soup mix into the chicken breasts. Place into the crock pot on top of the vegetables.
5. Mix 1 packet of onion soup mix with 3/4 c. water. Pour over the chicken and vegetables.
6. Cook on Low 8-10 hours or on High 4-6 hours. Remove chicken and vegetables.
7. To thicken gravy, stir in 1/4 cup water blended with 2 tbsp flour. cook on High until thickened.

**this recipe can be used for a lrg Turkey Breast or a Pot Roast, however, the point value may be different.

New CousCous Recipe

2009-02-15T11:51:00.003-07:00

So I had some Kale, Mushrooms, and Chicken broth left in my fridge from some other recipes I made this last week. So I thought to myself, what can I make to use these ingredients that will be yummy but still be a side dish.
Here's what I came up with:

The walnuts will give you a little crunch - but if you are looking for a crunchier side saute the onions for a little less time.

1 c. kale, chopped finely
1/2 sm. onion, chopped
1/2 c. mushrooms, chopped
1/4 c. walnuts, chopped finely
1 tsp olive oil
1 garlic clove
1 c. chicken broth
1/4 c. water
1 c. couscous

Saute the kale, onions, mushrooms, walnuts, and garlic in the olive oil until the vegetables are tender. Add the broth and water and bring to boil, add the couscous stirring quickly. Cover and remove from heat. Let sit about 5 minutes and fluff with fork. (*add a little salt, pepper, and oregano to flavor)
I made 1/2 c. cooked side dish as a single serving which equals 2 points.
Enjoy!

Spanish-Style Hominy

2009-02-11T20:46:00.004-07:00

So this is the second time or so that I've made a recipe from this WeightWatchers cookbook I have and the servings and points didn't come out like they anticipated. I entered the recipe and the number of servings into the recipe builder and found the new point value.

Hominy is dried corn that has had its outer hull and inner germ removed by soaking in lye or soda. When cooked it plumps up into delicious, juicy kernels. Though hominy is usually breakfast fare down South (it can also be ground into grits – another Southern staple) or made into porridge in Mexico (where its called posole), it makes a delicious casserole, too.

MAKES 6 SERVINGS (I got 7 servings 2/3rds cup each)

3 cups drained canned golden hominy
1 green bell pepper, seeded and finely chopped
1 cup sliced mushrooms
2 onions, finely chopped
1 (8-oz) can tomato sauce
½ cup tomato paste
2 ½ teaspoons chili powder
1 teaspoon ground cumin
1/8 teaspoon freshly ground pepper
¾ cup shredded reduced-fat Monterey Jack cheese
¾ cup shredded reduced-fat sharp cheddar cheese

Preheat the oven to 350ºF; spray a 2-quart casserole with nonstick spray. In the casserole, combine the hominy, bell pepper, mushrooms, onions, tomato sauce, tomato paste, chili powder, cumin, and pepper; sprinkle with the Monterey Jack and cheddar. Bake until the cheeses are bubbling, about 30 minutes.
Per serving (1/6 of casserole - this is too vague for me - I measured out 2/3 cup servings): 196 Cal, 6 g Fat, 3 g Sat Fat, 0 g Trans Fat, 20 mg Chol, 789 mg Sod, 24 g Carb, 5 g Fib, 11 g Prot, 285 mg Calc.
Points value: 4 (with 7 servings typed into the recipe builder on weightwatchers.com is 2)

Smoky Vegetarian Chili

2009-02-08T17:37:00.002-07:00

I'm making this for dinner tonight and am freezing the rest for meals in the future.

Smoky Vegetarian Chili
Serves 4
2 tsp olive oil
1 onion, chopped
1 red bell pepper, chopped
3 garlic cloves, minced
1 tbsp chili powder
1 tsp ground cumin
1 tsp dried oregano
1 (28 oz) can diced tomatoes
1 (15 ½ oz) can pinto beans, rinsed and drained
1 (15 ½ oz) can red kidney beans, rinsed and drained
½ tsp salt
3 drops liquid smoke
4 scallions, sliced
½ c shredded reduced-fat cheddar cheese
½ c fat-free sour cream

Heat the oil in a large sauce pan over medium-high heat. Add the onion, bell pepper, garlic, chili powder, cumin, and oregano; cook until the vegetables are softened, about 5 minutes.
Stir in the tomatoes, pinto beans, kidney beans, salt, liquid smoke; bring to a boil. Reduce the heat and simmer until the chili thickens slightly about 15 minutes.
Divide the chili evenly among 4 bowls and top evenly with the scallions, cheddar and sour cream.
(~1 c chili, ~2 tbsp scallions, 2 tbsp cheese, & 2 tbsp sour cream)
Points value: 6

Quiche 2

2009-02-08T17:31:00.005-07:00

Tia asked me to post any quiche recipes I had for Sarah.

These are what I emailed her, without the spelling errors I found in the email. (Sorry Sarah - I hate sending emails to English teachers for this exact reason) ;)

Enjoy!

Classic Quiche
"Here is a classic quiche - vegetarian-style. But you can add 2 slices of crumbled crisp-cooked thick-cut bacon with the egg mixture if you like. For veggie variations, add 1 cup chopped cooked broccoli to the egg mixture; or top the egg mixture with 2 thinly sliced plum tomatoes, then sprinkle with the remaining 1/4 cup cheese and bake as directed."
Makes 8 servings
2 tsp butter
1 lg onion, finely chopped
2 lg eggs
2 egg whites
1 1/2 c low-fat (1%) milk
1/2 tsp salt
1/8 tsp freshly ground pepper
Pinch ground nutmeg
1/2 c shredded Gruyere cheese
1 Basic Pie crust, prebaked

Preheat the oven to 350F.
Melt the butter in a large nonstick skillet over medium heat. Add the onion and cook, stirring, until golden, about 10 minutes.
Whisk the eggs, egg whites, milk, salt, pepper, nutmeg, and 1/4 cup of the cheese in a medium bowl until blended.
Spoon the onion into the bottom of the baked pie shell. Pour the egg mixture on top and sprinkle with the remaining 1/4 cup cheese. Bake until the top is golden and knife inserted into the center of the quiche comes out clean, about 35 minutes.

Per serving: (1/8 quiche) 200 cal, 11 g fat, 5 g sat fat, 1 g trans fat, 73 mg Chol, 259 mg Sod, 17 g Carb
Points value: 5

Spinach and Cheese Quiche
"This quiche gets its richness from evaporated fat-free milk and cottage cheese. If you prefer to use fresh spinach, you'll need about 8 cups of washed trimmed leaves. Steam then in a large saucepan using only the water that clings to them, stirring as needed, until wilted, about 2 minutes. Drain well and finely chop."
Makes 12 servings
1 (12 oz) can evaporated fat-free milk
1/3 c low-fat cottage cheese
1/4 c grated Parmesan cheese
2 large eggs
3 egg whites
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 Basic Pie crust, baked and cooled
1 (10 oz) box frozen chopped spinach, thawed and squeezed dry

Preheat the oven to 425F.
In a medium bowl, whisk the milk, cottage cheese, Parmesan, eggs, egg whites, salt, and pepper.
Place he pie plate on a baking pan; spread the spinach over the pie crust, then pour the filling over the spinach. Bake 15 minutes; reduce the oven temperature to 350 and bake until the filling is set, 20 minutes longer. Let cool about 10 minutes before serving.

Per serving: (1/12 quiche) 139 cal, 5 g fat, 2 g sat fat, 0 g trans fat, 40 mg chol, 359 mg sod, 14 g carb, 1 g fib, 9 g Prot, 188 mg Calc
Points value: 3

Basic Pie Crust*
"The secret of a good pastry crust? Keep it cold, work quickly, and let it rest to relax the gluten (grain protein) before rolling it out. For best results, make and refrigerate the crust about 24 hours before baking."
Makes 8 servings
1 cup all-purpose flour
2 tsps sugar
1/8 tsp salt
2 tbsp cold unsalted butter, diced
2 tbsp cold vegetable shortening
1 tsp cider vinegar
3-3 1/2 tbsp ice water

In a large bowl, combine the flour, sugar, and salt. With a pastry blender or two knives, cut the butter and shortening into the flour until the mixture resembles course crumbs. Stir in the vinegar and then the water, 1 tbsp at a time, until the dough begins to form. Press the dough together and shape into a disk. Wrap with plastic wrap and refrigerate at least 1 hour.
On a floured surface, roll out the dough to a 12-13-inch circle; fit into a 9-inch pie pan, pressing to fit and crimping the edges to form a rim. Freeze 20 minutes. Prick bottom with a fork.

For Prepared Crust
Preheat the oven to 400F. Line the crust with aluminum foil; fill with dried beans. Bake until the crust is set, 10 minutes; remove the foil and beans. Bake until golden, 10-12 minutes longer. Cool on a rack.
Per serving: (1/8 of pie crust) 114 cal, 6 g fat, 3 g sat fat, 0 g trans fat, 8 mg chol, 37 mg sod, 13 g carb, 0 g fiber, 2 g prot, 3 mg calc.
Points value: 3

*when measuring your points - you do not need to add points for the crust as it is built into the recipe.

Breakfast Casserole

2009-02-07T16:38:00.002-07:00

I brought breakfast last week, and here is the casserole recipe:
POINTSValue: 4
Servings: 8
Ingredients
2 1/2 cups frozen hash brown potatoes
1 cup cooked corn kernels
6 item(s) egg
1 1/2 cups shredded fat-free cheddar cheese
2/3 cup 2% reduced fat milk

Instructions
Brown hash browns. Season with garlic, cumin and thyme to taste. In a casserole dish, add hash browns, corn, egg, milk, and cheese. Mix well.
Bake at 350 for 40 minutes or until set.

Chocolate

2009-02-07T16:32:00.003-07:00

I really like chocolate.
Here are two recipes I have found that are worth the work.

Raspberry-Chocolate Cups
1 point each

Ingredients
6 tbsp semi-sweet chocolate chips
3 tbsp Smucker's Seedless Red Raspberry Jam, or similar product (I have used orange and even peanut butter - but the peanut butter adds a point each)

Instructions
* Place chocolate chips in a small microwavable bowl and microwave on high, stirring every 15 seconds, until chocolate is melted and smooth, about 1 minute.
* Spoon 3/4 teaspoon of melted chocolate into a small foil candy cup (1-inch wide by 3/4-inch high). Use a small flat paint brush to spread chocolate evenly over bottom and up sides. Repeat with remaining cups, place them on a plate and refrigerate for 3 minutes or until chocolate is firm.
* Spoon 3/4 teaspoon of jam into each chocolate-lined cup. Tap bottom of each cup on counter to settle jam.
* Reheat remaining melted chocolate in microwave, stirring every 10 seconds, until chocolate is completely smooth. Spoon 1/2 teaspoon of melted chocolate over top of jam in a foil cup. Use brush to spread chocolate to sides so that it seals in jam. Repeat with remaining 11 foil cups.
* Refrigerate 3 minutes or until chocolate is firm, or allow chocolate to firm up at room temperature, about 3 hours. Yields 1 candy per serving.

Warm Chocolate Pudding Cakes
POINTS Value: 5
Servings: 6
These warm, dark chocolate cakes with creamy fudge centers will heat you up on the coldest of winter days.

Ingredients
1 cups all-purpose flour
1/3 cup sugar
1 1/2 tsp baking soda
5 tbsp unsweetened cocoa
2/3 cup fat-free vanilla yogurt
2 tbsp fat-free skim milk
2 tbsp reduced-calorie margarine, melted
1/4 cup dark brown sugar
1/4 cup fat-free fudge topping
6 tbsp water, boiling

Instructions
* Preheat oven to 350°F.
* Whisk together flour, 1/3 cup of sugar, baking soda and 3 tablespoons of cocoa powder. In another bowl, stir together yogurt, milk and margarine. Combine wet and dry ingredients with a few quick strokes; divide among six 8-ounce custard cups.
* Stir together remaining 2 tablespoons of cocoa powder, fudge topping and brown sugar. Drop cocoa mixture by tablespoonfuls onto the center of each cup; top each with 1 tablespoon boiling water.
* Bake until firm, about 12 to 15 minutes. Serve warm in custard cups.

Quiche

2009-02-07T16:30:00.003-07:00

Last week I was asked for a quiche recipe. This is the one I like best... And it is only 3 point per serving.
Bacon and Swiss Quiche
POINTS Value: 3
Servings: 8

Ingredients
2 sheet(s) phyllo dough, cut into three strips each
3 large egg(s)
1/4 cup(s) regular egg substitute
1 cup(s) fat-free evaporated milk
2 tbsp all-purpose flour
1/4 tsp table salt
1/4 tsp black pepper
1/4 tsp ground nutmeg
1/2 cup(s) low-fat hard cheese, Swiss, grated
4 oz cooked crisp turkey bacon, diced
Instructions
* Preheat oven to 350ºF. Coat a 9-inch pie plate with cooking spray.
* Lay phyllo dough in pie plate, one piece at a time, coating each layer with cooking spray — dough should cover bottom and sides of dish. Fold in any overhanging corners.
* Whisk together eggs, egg substitute, milk, flour, salt, pepper and nutmeg.
* Sprinkle cheese and bacon over phyllo dough. Pour in egg mixture and place quiche on a baking sheet. Bake until firm, about 30 to 35 minutes. Let cool at least 5 minutes before cutting into 8 wedges.

Banana Raisin Muffins

2009-02-01T18:43:00.003-07:00

This is the same base recipe as the Orange Muffins I made last week. They looked a lot better when I pulled them out of the oven after 20 minutes than the last ones; the butter I think helped it rise a little better.

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 c. fat-free milk
1 banana, mashed
1/2 c. raisins
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, banana, raisins, 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

Orange Muffins

2009-01-27T18:48:00.003-07:00

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.

Easy Enchiladas

2009-01-27T18:33:00.004-07:00

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.

Rosemary Chicken with Wild Rice

2009-01-25T18:39:00.003-07:00

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

Couscous

2009-01-25T12:06:00.004-07:00

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

Buffalo Wings

2009-01-20T21:22:00.005-07:00

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

2009-01-18T16:10:00.003-07:00

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

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.

Servings Per Recipe: 12
Cal 379, Total Fat 15.3g, Chol 44mg, Sod 536mg, Carbs 36.4g, Fib 4.2g, Prot 25.8g
Points value: 8

Lunch - Sandwich

2009-01-18T14:15:00.004-07:00

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.

Recipe

2009-01-18T13:52:00.001-07:00

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.