Monday, August 31, 2009

Mom's Chicken Soup

  • 2 lbs. boneless skinless chicken breasts
  • 6 c. water
  • 1 box (6 oz.) Uncle Ben's Original Long Grain & Wild Rice
  • 1 small onion, chopped
  • 3 carrots, peeled & chopped
  • 1 tsp celery salt or 1 - 2 stalks chopped
  • 2 T. instant chicken bouillon
  • 6 cubes chicken bouillon
  • 1/4 tsp. poultry seasoning
  • 1/2 c. all-purpose flour disolved in small amount of water
  • 2 c. half & half
  • 1/2 tsp. black pepper
Optional:
  • 1 can cream of chicken soup (campbells healthy request)
  • 1/4 c. rice (added to above boxed rice before cooking)
  1. Cook rice according to package directions and set aside.
  2. Boil chicken breast in water until tender, remove and set aside.
  3. Add onion, carrots, celery, seasoning & bouillon to broth, boil for 15 minutes or until vegetables are tender.
  4. Add dissolved flour, half & half, & pepper.
  5. Stir and add cooked rice and cubed chicken.
  6. Simmer for 30 - 40 minutes.
**WW Points calculated using WW Recipe Points Calculator**

Notes: Extra salt is not needed. Onions & carrots are free items, so adjust quantities to suit your preferences.

Makes 8 generous servings
Serving = 3 ladles
3 ladles = 6.3 points without optional soup & rice
3 ladles = 7.2 with optional soup & rice.

Sunday, August 30, 2009

Chicken Fiesta Soup

  • 32 oz. Fat Free Chicken Broth
  • 2 Cans Corn or 2 Cans of Hominy undrained (which ever you prefer)
  • 1 Can Rotel (original kind, with chilies)
  • 1 Can Ranch Style Beans
  • 1 Can Green Chilies
  • 1 Can Stewed Tomatoes
  • 2 Chicken Bullion Cubes
  • 8 oz. Velveeta Light Cheese
  • 10 oz. Can White Chicken (97% fat free)
Directions:
Place all ingredients, except cheese, in a large soup pan. When mixture is hot, add the cheese (which is cut in cubes). Stir until cheese melts.

12 servings
1 point per cup

Saturday, August 29, 2009

5-CAN SOUP

5-CAN SOUP
12 points for the whole pot

1 can (14.5 oz) Del Monte Fresh Cut Whole New Potatoes, drained and cubed
1 can (14.5 oz) Del Monte Fresh Cut Sliced Carrots, drained
1 can (14.5 oz) Del Monte Fresh Cut Zucchini with Italian-Style Tomato Sauce
1 can (14.5 oz) Del Monte Fresh Cut Diced Tomatoes with Basil, Garlic and Oregano
1 can (14 oz) fat-free beef broth

Combine all ingredients in a large pot. Bring to a boil, then reduce heat
and simmer 3 minutes. Season to taste with salt and pepper.


This version is even lower in pt value because of the high fiber beans.

1 can Diced Tomatoes with Basil, Garlic and Oregano
1 can red salt corn
1 can black beans
1 can Minestrone soup
1 can red. salt mixed veggies (no potatoes)

Combine all ingredients in a large pot. Bring to a boil, then reduce heat
and simmer.

Friday, August 28, 2009

American Chop Suey

  • Dry pasta (8 oz)
  • 1 can of tomato sauce (8 oz size)
  • 1 can Zesty Tomates (DelMonte brand, 14.5 oz size)
  • 1 can Diced tomatoes (14.5 oz size)
  • 1 can Kidney beans, drained (15.5 oz size)
  • 6 ounces fresh mushrooms, sliced
  • 1 medium onion, diced
  • 1/2 cup to 1 cup frozen spinach
  • 1/2 cup to 3/4 cup carrots, shredded
Cook pasta according to directions on box (this is where I end up using all the ends of various boxes of pastas).

While pasta is cooking, spray dutch oven pot with PAM and cook mushrooms, carrots and onions. You can add some chicken broth if it gets too dry, but when the mushrooms cook they should release some liquid. When cooked, add the spinach, kidney beans, diced tomatoes and zesty tomatoes and tomato sauce. Cover and bring to simmer. Add cooked pasta. Return to heat and heat through.

Helpful hints:

When the mushrooms and onions are cooking I usually add some spices. I don't measure these, just throw them in. Usually pepper, oregano, basil, garlic powder and onion powder. For mushrooms I usually use crimini mushrooms as I think they are more flavorful than whole button mushrooms.

You can substitute ground beef, ground turkey, or Boca crumbles for the kidney beans, but of course the points will go up.

serving 1 heaping cup = 4.0 points per serving

Thursday, August 27, 2009

Lazy Chili

  • 16 oz of salsa (your favorite brand)
  • 16 oz of beans (any kind)
  • and enough water to cover the beans
Cook on low in your crockpot for 8 hours.

You don't really need to add any other seasoning but I add garlic. Just about everything that I make has garlic in it!

If you double it use 1 can of black beans and 1 can of white (cannellini beans).

Wednesday, August 26, 2009

Crockpot Spaghetti Roast

  • 1 medium rump roast, trimmed
  • 1 1 lb, 10 oz jar spaghetti sauce(I use Ragu Light
  • Tomato & Basil(no sugar added)
  • 6 cups cooked spaghetti(9 oz. dry)*
Put roast in crockpot, cover with spaghetti sauce, and cook on low about 7 hours,
or high about 5 hours. Serve over spaghetti.

Per Serving: 284.8 Cal, 8.2g Fat, 5.2g Fiber

5 Points.

If you have 1 cup spaghetti, it becomes 7 points per serving.

You know you're a Weight Watcher when:

  • * You accidentally swallow toothpaste and wonder how many POINTS it had in it.
  • * You stand in the aisles at the grocery store with your WW Points Finder figuring POINTS before you buy.
  • * You feel your collar bone/ribs/hip bones and think you need to call 911 because something must be broken.
  • * Everyone at your lunch table is asking you to figure the POINTS on their lunch.
  • * You threaten to put your cat on WW.
  • * You figure the POINTS on cough syrup.
  • * Your child says there are too many POINTS in something s/he doesn't want to eat!
  • * You don't want to share ANY of your food with anyone because you've measured it and know exactly how many POINTS are in it.
  • * You know where every public restroom is wherever you go . . . you need it after drinking all that water!
  • * You realize "gram" is a four-letter word.
  • * You weigh yourself before and after the bathroom just to see how much of a difference it makes.
  • * You don't mind "seeing stars."
  • * You ask your WW leader to bring in a curtain so you can weigh-in naked.
  • * Your child gets an "A" in English for turning your journal in as a book report.
  • * You convince the grocery store owner to organize the food aisles according to POINTS values.
  • * You hang your 5-pound bookmarkers from your car antenna.
  • * You replace your college diploma with your 50 lb. magnet (now which one is actually tougher to achieve?)
~~Author Unknown

Tuesday, August 25, 2009

broccoli/cauliflower soup

  • bag frozen brocoli
  • bag of frozen caluiflower
  • 1quart or 2 of FF chicken broth
  1. cook broccoli and cauliflower in broth and puree

You can try adding a cut up potato and a couple TBSP of light cream for extra points.

Monday, August 24, 2009

Tater Tot Casserole

  • 1 pd lean ground beef (7%fat)
  • 1 chopped onion,
  • 1 can cream of mushroom soup (98%FF),
  • 1 can cream of chicken soup (98%FF),
  • 72 onion flavored tater tots (frozen)
  • 1 cup "light" cheddar cheese (shredded)
  1. Heat oven 350. Spray 9x13 dish.
  2. Place tater tots on bottom of dish.
  3. Brown beef and onion in large skillet (drain off excess liquid), mix in soups. Mix well.
  4. Spread mixture on top of tater tots.
  5. Sprinkle cheese on top.
  6. Bake 40 minutes.

12 servings - 5 points
8 servings - 7 points

Addition to the ground beef ideas:
- chopped broc
- a half bag of frozen green beans
- half a bag of frozen corn.

Sunday, August 23, 2009

Hearty Chicken Vegetable Soup

  • 3 (14 ounce) cans reduced-sodium chicken broth
  • 1 (14 1/2 ounce) can diced tomatoes
  • 2 carrots, sliced
  • 2 onions, chopped
  • 2 celery stalks, sliced
  • 1 zucchini, diced
  • 3/4 cup elbow macaroni (whole wheat if possible)
  • 2 garlic cloves, minced
  • 1/2 pound chicken skinless, boneless, chicken breasts, chopped
  • 1/4 cup fresh parsley, chopped
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
1. Bring the broth and tomatoes to a boil in a large saucepan. Add the carrots, onions, celery, zucchini, macaroni and garlic and return to a boil, stirring occasionally. Reduce the heat and simmer, covered, stirring occasionally, 30 minutes or until vegetables are tender.

2. Increase heat to medium high; add chicken, parsley, salt and pepper. Return to a boil; reduce the heat and simmer, covered, until the chicken is cooked through - about 10 minutes.

Per serving: (1 1/4 cups): 107 Calories, 1 gram Fat, 3 gram Fiber
Points value 2

*you can add about 1/4 teaspoon of garlic salt and 2 cups of water with 2 teaspoons of ff chicken base as extras for the recipe. This is a soup that eats like a meal.

Saturday, August 22, 2009

Crockpot Carrot Cake

  • 2 eggs
  • 1/2 cup brown sugar twin
  • 1/3 cup olive oil
  • 1 1/2 cups oatmeal
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon cinnamon
  • 3/4 cup grated carrots
  • 1 can (14 ozs) crushed pineapple, drained
  • 1 teaspoon vanilla
  1. Beat together eggs, sugar subsitute and oil.
  2. Combine oats, soda, salt and cinnamon; add to sweetner mixture and beat well.
  3. Stir in carrots, pineapple and vanilla.
  4. Place in sprayed Crock-Pot.
  5. Cover and bake on High for 2 1/2 to 4 hours.
serves 12
3pt

Friday, August 21, 2009

HAM AND CABBAGE SOUP

  • 1/2 medium
  • cabbage, shredded
  • 4 large carrots, thickly sliced
  • 2 medium onions, chopped
  • 5 medium ribs celery, thickly sliced
  • 1/2 lb. extra lean deli ham, thickly sliced and chunked up
  • 4 cups fat-free chicken broth
  • 4 cups water
  • 1/4 tsp. dried thyme
  • 1/2 tsp. garlic, chopped
  • Black pepper to taste
  1. Mix broth and water in a stock pot;
  2. Add all vegetables except cabbage
  3. Simmer for about 15 min.
  4. Add cabbage, ham, thyme, (and any other herbs of choice) then simmer until all veggies are tender.
Makes 8 servings; 1 point per serving

Thursday, August 20, 2009

Tomato-black bean soup

This is a thick tomato bisque-type soup with black beans and spicy southwest flavors. This makes at least 8 servings and is a vegetarian.
  • 1 28oz can of Muir Glen Fire Roasted diced tomatoes
  • 1 can black beans
  • 1 jar of Newman's Own Black Bean Salsa (or regular sala)
  • 1/2 jar of Ragu Double Cheddar Sauce
  • 1/2 c chopped cilantro
  • 1T Cumin
  • 1t Chili powder
  • 1t fresh ground pepper
  • 1 onion (diced)
  • 3 cloves gralic, smached & chopped
  • 1 red bell pepper, diced
  • 2T EVOO
  1. Heat up the EVOO, saute the onion, garlic and pepper.
  2. When soft add spices and all other ingredients. Allow to simmer for at least 1/2 hour. You can adjust the spiciness by adding more herbs or spices.
1 cup serving is 3 pts
For a few extra points: Toss in diced chicken and a nice low fat edition of tortilla soup.
Garnish with FF cheese, sour cream & baked corn chips if you'd like.

Wednesday, August 19, 2009

Salsa Chicken

You can't get much easier than this!

Put frozen chicken breast into crock pot.
Cover with salsa.

Cook for 7 or 8 hours, or until done.

You can pull the chicken apart and use it for sandwiches, or you can use this as a topping for rice, or potatoes.

The only points are for the chicken and whatever you have it with.

Tuesday, August 18, 2009

25 Ways to Think Thin

I thought this was great. Click the pic to enlarge or click here to see the original.

Crockpot Pot Roast

  • 2 lbs cubed stew meat, visible fat trimmed away
  • 5 cups whatever veggies you choose (I chose baby carrots, celery, onions, and a couple of red potatoes cut-up)
  • 1 packet McCormick slow cookers pot roast seasoning (I counted the points for this too) - mixed w/ 1 1/3 cups water
  1. Tiny bit of gravy master (if you have it) - if not, worcestershire sauce would be ok too
  2. Put veggies and meat in crockpot, mix water and seasoning together and pour in on top.
  3. Add gravy master. Mix well to coat.
  4. Cook on low 7 hours.

Makes 8 servings of about 1 cup each - 5 pts per serving

Monday, August 17, 2009

Doritos Casserole

Ingredients
  • 1 pound(s) 95% lean/5% fat raw ground beef
  • 8 oz Kraft Velveeta 2% Reduced-Fat Pasteurized Processed Cheese Product
  • 10 oz Campbell's 98% Fat-Free Cream Of Chicken Soup
  • 1 can Rotel Original (or can diced tomatoes but you may need to add some chili powder to taste)
  • 6 oz Doritos Baked! Baked Nacho Cheesier Tortilla Chips
  • 2 TBSP Taco Bell Home Originals Taco Seasoning Mix
  • 1 can Taco Bell Home Originals Fat-Free Refried Beans
  1. Brown ground beef and drain. Add soup, rotel, and taco seasoning.
  2. Crush Doritos and layer half in the bottom of 9x13 dish sprayed with cooking spray.
  3. Pour meat mixture over doritos. Slice cheese and lay over cheese mixture. Spread refried beans over cheese. Cover with remaing crushed doritos.
  4. Bake at 350 for 30-45 minutes.
POINTS® Value: 8
Servings: 6
You can delete the FF refried beans if you wish, and that makes it 7pts per serving.

Sunday, August 16, 2009

Crock Posole

  • 2 14 1/2 oz. cans hominy, yellow -- drained
  • 1 4-oz. can chopped green chilies -- undrained
  • 1 med. onion (1/2 cups) -- chopped
  • 2 cloves garlic -- minced
  • 1 pound boned and skinned chicken breasts -- cut in 1" pieces
  • 1 14 1/2 oz. can tomatoes -- undrained, cut up
  • 1 14 1/2 oz. cans chicken broth -- reduced sodium
  • 1 teaspoon dried oregano -- crushed
  • 1/2 teaspoon ground cumin
  • 2 tablespoons fresh cilantro -- snipped
  • Fat-Free sour cream -- optional
  1. PLACE hominy, chili peppers, onion, garlic, chicken, tomatoes, chicken broth, oregano, and cumin in a 3 1/2-4-, or 5-quart crockery cooker.
  2. Cover and cook on low setting for 5 to 6 hours or on high setting for 2 1/2 to 3 hours.
  3. Stir in cilantro. Garnish each serving with fat-free sour cream, if desired.
Makes 8 servings.
Per Serving: 132 Cal, 3g Total Fat(1g sat fat), 30mg Choles, 566mg
3 Points 8 servings

Saturday, August 15, 2009

Crockpot Cinnamon Apples

  • 2 lbs golden delicious apples
  • 1 1/3 c water
  • 1 tb flour
  • 2 ts cornstarch
  • 1 tb tapioca
  • 4 ts Butter Buds
  • 1 tb brown sugar
  • 3/4 c Splenda artificial sweetener
  • 1/2 ts cinnamon
Peel and core apples. Cut each in 16 slices and arrange in sprayed crockpot. Sprinkle with tapioca. Combine water, flour, cornstarch and butter buds till dissolved and not lumpy. Add sweeteners and cinnamon. Pour over apples and cook on high till soft and thickened.

Friday, August 14, 2009

Potato Soup

  • 1 bag frozen hashbrowns
  • 3 large cans chicken broth
  • 1 envelope McCormick Country Gravy Mix
  1. Saute the hashbrowns for around 10 minutes.
    Add the chicken broth,
  2. cook 10 minutes.
  3. Follow instructions on package of gravy mix and add.
  4. Cook 20 minutes. 2pts. per cup
(This is a fun recipe to play with, adding things like bacon bits, chicken or shrimp and adjusting the points accordingly)

Thursday, August 13, 2009

Easy Mexican Lasagne

  • 2 c. frozen whole kernel corn thawed
  • 1/3 c. sliced green onions
  • 2 tsp. ground cumin
  • 2 tsp. dried oregano
  • 1 (15 oz) can black beans, rinsed and drained
  • 1 (14.5 oz) can diced tomatoes with basil, garlic and oregano
  • 1 (4.5 oz) can chopped green chilies
  • 4 (6") corn tortillas
  • Cooking spray
  • 1 1/2 c. (6oz) preshredded reduced fat four cheese Mexican blend or reduced fat Monterey Jack cheese.
  • 6 tabl. plain low fat yogurt
  1. Preheat oven to 400 degrees
  2. Combine first 7 ingredients in a bowl.
  3. Place 2 tortillas in an 11 x 7 inch baking dish. Spoon half of corn mixture over tortillas. Top with 3/4 c cheese. Repeat, ending with cheese.
  4. Bake at 400 degrees for 15 minutes. Let stand 2 minutes. Top each serving with 1 tabl. yogurt. Yield 6 servings

Calories 260 Fat 6.2 g Fiber 5.
W W 5 pts.

Wednesday, August 12, 2009

Potato Bread

  • 1/2 cup water
  • 2/3 cup skim milk
  • 1/2 cup Better'n'Eggs
  • 2 tablespoons reduced-calorie margarine
  • 3 cups Gold Medal Bread Flour
  • 1/2 cup potato flakes
  • 1 tablespoon Spoonable Equal® sweetener
  • 3/4 teaspoon salt
  • 1 teaspoon yeast
Add the ingredient to the machine according to manufacturer's directions. Select the basic white bread cycle.

Calories: 93.0
Fat Grams: 0.7
Fiber Grams: 0.9

W/W Points: 2

Tuesday, August 11, 2009

Yogurt Bread

  • 1 1/3 cups nonfat plain yogurt
  • 3 1/4 cups Gold Medal Bread Flour
  • 1 teaspoon salt
  • 1 tablespoon brown sugar -- firmly packed
  • 1 3/4 teaspoons yeast
1. Combine all ingredients in order given.

2. Cook on setting 6.

Calories: 95.2
Fat grams: 0.1
Fiber grams: 0.0

W/W Points: 1 1/2

Monday, August 10, 2009

Easy Hashbrown Casserole

6 servings, 4 pts per serving
  • 1 30 oz. bag shredded hashbrowns (thawed)
  • 1 can of 98% fat free cream of mushroom
  • 1 8 oz. fat free sour cream
  • 8 oz. fat free mayo
  • 1 bag shredded fat free cheese
  1. Mix all ingredients together except for cheese.
  2. Spread in a casserole dish.
  3. Sprinkle with cheese.
  4. Cover with foil.
  5. Bake at 350 degrees for 25 min. Remove foil and bake an additional 10 mins. or until cheese is melted (no longer than 10 min.).

Sunday, August 9, 2009

East Indian Chicken

Serves 4

Prep time: 15m, Cook Time: 15m

Ingredients:
*1/2 c BBQ sauce (I used Bull's Eye bold)
*11/2 tsp grated peeled gresh ginger
*1 small garlic clove, minced
*1/4 tsp ground cardamom
*1/4 tsp ground cumin
*4(1/4-lb) skinlees, boneless chicken breasts
*3 whole wheat pocketless pitas
*1 tsp. black sesame seeds
*4 c chopped romain lettuce

Directions:

1. Spray the grill rack with nonstik spray. Preheat the grill to high or prepare a hot fire.

2. Bring the BBQ sauce, ginger, garlic, cardamom, and cumin just to bil in a small saucepan. Reduce the heat and simmer until the flavors are blended, about 2 minutes.
(I did this in the microwave, that way I didn't have to dirty xtra dishes, just heated it in the bowl I mixed them in)

3. Place the chicken on the grill rack and grill until browned, about 5 minutes. Turn the chicken, brush with half the sauce, and grill until cooked through, about 5 minutes, brushing occasionally with the remaining sauce.

4. Meanwhile, lightly spray the pitas with nonstick spray; sprinkle evenly with the sesame seeds and salt. Place the pitas on the grill rack and grill until lightly browned, 1-2 minutes per side.

5. Transfer the chicken and pitas to a cutting board. Slice each chicken breast and cut each pita into 4 wedges. Serve with lettuce.

Per Serving (1 chicken breast with 3 pita wedges and 1 c of lettuce): 301 cal, 5g fat, 1g sat fat, 0g trans fat, 70mg chol, 973 mg sod, 34g carb, 4g fibre, 30g protien, 54 mg calcium

Saturday, August 8, 2009

Corndog Millionaire Muffins

Ingredients:
  • 7 Hebrew National 97% Fat Free Beef Franks (or another brand of nearly fat-free hot dogs with 40 - 45 calories each)
  • 1 cup canned cream-style corn
  • 2/3 cup all-purpose flour
  • 1/2 cup yellow cornmeal
  • 1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
  • 1/2 cup fat-free sour cream
  • 2 1/2 tbsp. Splenda No Calorie Sweetener (granulated)
  • 2 1/2 tbsp. granulated sugar
  • 1 1/2 tsp. baking powder
  • 1/4 tsp. salt
Directions:
Preheat oven to 375 degrees.

Combine flour, cornmeal, Splenda, sugar, baking powder, and salt in a large bowl. Mix well and set aside. In a separate small bowl, mix together corn, egg substitute, and sour cream. Stir thoroughly. Add contents of the small bowl to the large one, and stir until completely mixed.

Cut 2 hot dogs in half, leaving you with 4 cocktail-sized franks. Cut each of the halves into 6 pieces, leaving you with 24 "coins." Set aside. (You'll use these to top the muffins.)

Chop the remaining hot dogs into very small pieces. Add those to the large bowl, and stir until they are integrated into the batter.

Line 8 cups of a 12-cup muffin pan with baking cups and/or spray with nonstick spray. Evenly distribute batter among the 8 cups. Top each muffin with 3 of the hot dog "coins."

Bake in the oven for 15 - 20 minutes, until a toothpick inserted into the center of a muffin comes out clean. Allow to cool and then enjoy!

MAKES 8 SERVINGS

PER SERVING (1 muffin): 160 calories, 2g fat, 636mg sodium, 27g carbs, 1g fiber, 6.5g sugars, 9g protein -- POINTS® value 3*

Friday, August 7, 2009

all bran brownies

  • 3 cups of All Bran
  • 2 1/3 cups water
  • 1 pkg Low fat brownie mix
  • 1-3 tbsp baking powder
  1. soak all bran in water for a couple of minutes
  2. add baking powder and stir
  3. add brownie mix
  4. Bake in oven @ 350 for about 20-25 minutes
  5. makes 24 small or 12 large muffins.

Thursday, August 6, 2009

Japanese Shrimp & Avocado Appetizers

Ingredients
  • 1/4 cup(s) reduced-calorie mayonnaise
  • 1 tsp wasabi powder, wasabi paste
  • 1/2 tsp soy sauce
  • 1/2 large cucumber(s), seedless, cut into twenty-four 1/4-inch-thick slices
  • 1/2 medium avocado, quartered and then cut into 24 slices
  • 8 oz cooked shrimp, about 24 small, peeled and deveined
  • 2 tbsp radishes, finely chopped
  • 24 piece(s) mint leaves, small
Instructions
To make wasabi mayonnaise, in a small bowl, stir together mayonnaise, wasabi powder (or paste) and soy sauce until smooth.

To assemble appetisers, place cucumber slices on a serving platter and spread each with 1/2 teaspoon of wasabi mayonnaise. Place a slice of avocado on top and then top each with a shrimp; sprinkle with radish and top with a mint leaf. Yields 2 appetizers per serving.

about 60 cals per serving.

Wednesday, August 5, 2009

Cauliflower Poppers

  • 1 spray of non-stick cooking spray
  • 1 small head cauliflower
  • 1/2 tsp ground cumin
  • 1/2 tsp chili powder
  • 1/2 tsp salt
  • 1/2 tsp black pepper
1. Preheat oven to 400F & coat a baking sheet with cooking spray.
2. Cut cauliflower florets into bite-sized pieces. You willhave about 4 cups.
3. Place cauliflower in a medium bowl and add spices; toss well to coat.
4. Spread cauliflower on baking sheet and bake until cauliflower is tender but not mushy.
5. Stir halfway through and bake for about 10 minutes.
8 servings - 0 pts.

Tuesday, August 4, 2009

Vegetarian Soft Tacos

  • 1/2 cup diced tomato
  • 1/2 cup drained, canned black beans
  • 1/2 cup cooked brown rice
  • 1/4 cup chopped onion
  • Minced cilantro and lime juice to taste
  • 2 - four inch, fat free flour tortillas
  • Shredded lettuce
  • 2 Tbsp fat free sour cream
  • 2 Tbsp fat-free salsa
  1. In bowl combine tomato, beans, rice, onion, cilantro and lime juice.
  2. Divide onto tortillas and top with lettuce, sour cream and salsa. Fold to close.
Makes 1 serving - 5 pts

Monday, August 3, 2009

artichoke linguine

This sounds fantastic and I think it could be fairly low-cal if you avoid the butter (use a splash of chicken broth instead) and all but a little oil (use cooking spray and a tsp of oil) and for those that are low carb it could be easily translated by removing the linguini or using a small amt of dreamfields pasta:

Artichoke linguine with wild mushrooms and goat cheese

Makes 4 servings

INGREDIENTS

• 1/4 cup olive oil
• 4 garlic cloves, thinly sliced
• 4 tablespoons scallions, thinly sliced
• 1 pound mixed wild mushrooms, trimmed, washed and dried (any combination of oyster, shiitake, or trumpet mushrooms)
• 1/2 cup cherry tomatoes or grape tomatoes cut in half
• 1 cup frozen or canned artichoke hearts or bottoms, washed and drained
• 1/2 cup fresh frozen peas, defrosted
• 1 pound fresh baby spinach, trimmed, washed, and pat dried
• 3 tablespoons soft unsalted butter
• 1 1/2 pounds fresh linguine, spaghetti or fettuccine
• 3/4 cup crumbled goat cheese
• Salt and freshly ground black pepper to taste

DIRECTIONS

1. Bring 6 quarts of water to a boil in a large pot and add 2 tablespoons salt.

2. Meanwhile, in a large 12-inch sauté pan, heat the olive oil over medium to high heat or until almost smoking. Add the garlic and scallions, sauté until lightly brown. Add the mushrooms and continue to sauté until mushrooms are soft, follow by adding cherry tomatoes and artichokes; season with salt and pepper. Continue to simmer for 5 to 7 minutes; set aside.

3. Drop the pasta into boiling water and cook until tender, about 4 to 5 minutes; drain.

4. Add the hot pasta to the large sauté pan containing the vegetables by stirring gently over medium heat. Add the peas, spinach and soft butter, toss until butter is melted and spinach is wilted. Transfer to a serving dish and sprinkle with crumbled goat cheese.

Serve immediately.

Sunday, August 2, 2009

Stir Fried Hot Sichuan Style Green Beans

Serves 8 as a side dish
  • 1 pound fresh green beans, cut into 2 inch pieces
  • 2 tablespoons soy sauce
  • 1 tablespoon rice vinegar
  • 2 teaspoons sugar
  • 1/4-1/2 teaspoon red chili flakes
  • 1/4 teaspoon fresh ground black pepper
  • 1 tablespoon vegetable oil
  • 2 tablespoons each fresh garlic and fresh ginger, minced
In a small bowl, mix soy sauce, vinegar, sugar, and chili flakes. Place a wok or frying pan over high heat, add beans and 1/4 cup water. Cover and cook 3-4 minutes or until beans are bright green, stirring once. Remove cover and continue cooking until water is fully evaporated. Add oil, garlic, and ginger to pan. Stir fry 1-2 minutes. Add soy sauce mixture to pan. Stir fry until sauce begins to thicken and coat the beans, about 2-3 minutes. Serve hot or cool.

Nutrition info for 1/8 recipe:
Calories:34 (38% from fat)
Protein:1g
Fat:1.4g (sat 0.2)
Carbohydrate:4.9g
Fiber:0.8g
Sodium:209mg
Cholesterol:0.0mg

Saturday, August 1, 2009

BBQ Chicken in the Crockpot

12 ounces boneless chicken -- (4 breasts)
1 jar barbecue sauce
cooking spray

Spray crockpot with cooking spray

Put chicken in crockpot and top with a jar of your favorite BBQ sauce

Cook on low for 8 hours

WW Points: 3pts per breast (4 servings total for whole recipe)

Per serving: 144 Calories (kcal); 3g Total Fat; (16% calories from fat); 21g Protein; 8g Carbohydrate; 49mg Cholesterol; 567mg Sodium

**NOTE TO MY FRIENDS**
Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.