Ingredients:
1 (10-ounce size) fully baked thin Whole Wheat pizza crust (such as Boboli)
1/4 cup olive oil
3 cloves garlic, minced
1 cup baby spinach leaves
1 1/2 cup thickly sliced mushrooms
1/2 cup drained roasted red peppers from jar, cut into thin strips
1/2 cup paper-thin red onion slices
5 large fresh basil leaves, cut into thin strips
1 package (4-ounce size) soft fresh goat cheese, coarsely crumbled (or mozzarella, fontina, gorgonzola)
Directions::
Preheat oven according to pizza crust directions.
Place pizza crust on large baking sheet. Mix olive oil and minced garlic in small bowl. Brush 2 tablespoons garlic oil evenly over crust. Top with spinach leaves, then sprinkle with sliced mushrooms, roasted red peppers, red onion slices, fresh basil, and crumbled goat cheese. Drizzle pizza evenly with remaining garlic oil. Bake pizza until crust is crisp and cheese begins to brown. Cut into 8 wedges and serve warm.
Servings: 4
Points value: 6
Tuesday, August 3, 2010
Wednesday, July 14, 2010
Arugula Salad with Honey Lemon Dressing
Ingredients:
6 oz. bag baby arugula
2 cups sliced strawberries
1/4 cup crumbled Feta cheese
3/4 cucumber
1 green onion
Dressing:
Zest of 1 lemon
1/4 cup red wine vinegar
1/3 cup extra virgin olive oil
juice of 1 lemon
1 TBsp honey
salt and pepper
Directions:
Prepare the cucumber by cutting it in half lengthwise. Using a spoon scrape out all the seeds and then cut into slices. Layer salad ingredients in large bowl. Whisk together all dressing ingredients except oil and continue whisking while drizzling in the oil. When ready to serve, pour desired amount of dressing over prepared salad and toss to coat.
Servings: 4
6 oz. bag baby arugula
2 cups sliced strawberries
1/4 cup crumbled Feta cheese
3/4 cucumber
1 green onion
Dressing:
Zest of 1 lemon
1/4 cup red wine vinegar
1/3 cup extra virgin olive oil
juice of 1 lemon
1 TBsp honey
salt and pepper
Directions:
Prepare the cucumber by cutting it in half lengthwise. Using a spoon scrape out all the seeds and then cut into slices. Layer salad ingredients in large bowl. Whisk together all dressing ingredients except oil and continue whisking while drizzling in the oil. When ready to serve, pour desired amount of dressing over prepared salad and toss to coat.
Servings: 4
Banana Banshee Protein Shake
Ingredients:
1 serving Atkins Advantage Milk Chocolate Delight Shake
1 large frozen banana, sliced
little ice
1 tsp peanut butter
Directions:
Blend all ingredients thoroughly and enjoy!
Servings: 2
Points value: 3
1 serving Atkins Advantage Milk Chocolate Delight Shake
1 large frozen banana, sliced
little ice
1 tsp peanut butter
Directions:
Blend all ingredients thoroughly and enjoy!
Servings: 2
Points value: 3
Pork and Vegetable Fried Rice
Ingredients:
1/2 pound(s) lean pork tenderloin, cut into 1⁄4-inch dice
2 Tbsp oyster sauce
2 tsp ginger root, fresh, peeled and minced
1 medium garlic clove(s), minced
2 tsp dark sesame oil
2 tsp canola oil
6 medium scallion(s), thinly sliced diagonally
1 medium carrot(s), cut into 1⁄4-inch dice
1 large egg(s), lightly beaten
2 cup(s) cooked white rice, cold
1 Tbsp low-sodium soy sauce
1 cup(s) frozen green peas
Directions:
Combine the pork, 1 tablespoon of the oyster sauce, the ginger, garlic, and 1 teaspoon of the sesame oil in a small bowl; set aside.
Heat the canola oil in a large nonstick skillet over medium-high heat. Add the pork mixture and cook, stirring constantly, until the pork begins to brown, about 3 minutes.
Reserve 2 tablespoons of the chopped scallions for garnish. Add the remaining scallions and the carrot to the pork in the skillet. Cook, stirring constantly, until the vegetables are tender, about 3 minutes. Add the egg, stirring quickly and constantly with a wooden spoon until the egg begins to set, about 2 minutes.
Stir the rice, soy sauce, the remaining 1 tablespoon oyster sauce, and the remaining 1 teaspoon sesame oil into the skillet. Cook, stirring frequently, until the rice is heated through, about 5 minutes. Stir in the peas and cook, stirring, until heated through, about 2 minutes. Serve sprinkled with the reserved 2 tablespoons scallions. Yields 1 cup per serving.
Servings: 4
Points value: 6
1/2 pound(s) lean pork tenderloin, cut into 1⁄4-inch dice
2 Tbsp oyster sauce
2 tsp ginger root, fresh, peeled and minced
1 medium garlic clove(s), minced
2 tsp dark sesame oil
2 tsp canola oil
6 medium scallion(s), thinly sliced diagonally
1 medium carrot(s), cut into 1⁄4-inch dice
1 large egg(s), lightly beaten
2 cup(s) cooked white rice, cold
1 Tbsp low-sodium soy sauce
1 cup(s) frozen green peas
Directions:
Combine the pork, 1 tablespoon of the oyster sauce, the ginger, garlic, and 1 teaspoon of the sesame oil in a small bowl; set aside.
Heat the canola oil in a large nonstick skillet over medium-high heat. Add the pork mixture and cook, stirring constantly, until the pork begins to brown, about 3 minutes.
Reserve 2 tablespoons of the chopped scallions for garnish. Add the remaining scallions and the carrot to the pork in the skillet. Cook, stirring constantly, until the vegetables are tender, about 3 minutes. Add the egg, stirring quickly and constantly with a wooden spoon until the egg begins to set, about 2 minutes.
Stir the rice, soy sauce, the remaining 1 tablespoon oyster sauce, and the remaining 1 teaspoon sesame oil into the skillet. Cook, stirring frequently, until the rice is heated through, about 5 minutes. Stir in the peas and cook, stirring, until heated through, about 2 minutes. Serve sprinkled with the reserved 2 tablespoons scallions. Yields 1 cup per serving.
Servings: 4
Points value: 6
Sunday, June 27, 2010
Macaroni and 4 Cheeses
Ingredients:
Cooking spray
1 pound elbow macaroni
2 (10-ounce) packages frozen pureed winter squash
2 cups 1 percent lowfat milk
4 ounces extra-sharp Cheddar, grated (about 1 1/3 cups)
2 ounces Monterrey jack cheese, grated (about 2/3 cup)
1/2 cup part-skim ricotta cheese
1 teaspoon salt
1 teaspoon powdered mustard
1/8 teaspoon cayenne pepper
2 tablespoons unseasoned bread crumbs
2 tablespoons grated Parmesan
1 teaspoon olive oil
Directions:
Preheat the oven to 375 degrees F. Coat a 9 by 13-inch baking pan with cooking spray.
Bring a large pot of water to a boil. Add the macaroni and cook until tender but firm, about 5 to 8 minutes. Drain and transfer to a large bowl.
Meanwhile, place the frozen squash and milk into a large saucepan and cook over a low heat, stirring occasionally and breaking up the squash with a spoon until it is defrosted. Turn the heat up to medium and cook until the mixture is almost simmering, stirring occasionally. Remove the pan from heat and stir in the Cheddar, jack cheese, ricotta cheese, salt, mustard and cayenne pepper. Pour cheese mixture over the macaroni and stir to combine. Transfer the macaroni and cheese to the baking dish.
Combine bread crumbs, Parmesan cheese and oil in a small bowl. Sprinkle over the top of the macaroni and cheese. Bake for 20 minutes, then broil for 3 minutes so the top is crisp and nicely browned.
Cooking spray
1 pound elbow macaroni
2 (10-ounce) packages frozen pureed winter squash
2 cups 1 percent lowfat milk
4 ounces extra-sharp Cheddar, grated (about 1 1/3 cups)
2 ounces Monterrey jack cheese, grated (about 2/3 cup)
1/2 cup part-skim ricotta cheese
1 teaspoon salt
1 teaspoon powdered mustard
1/8 teaspoon cayenne pepper
2 tablespoons unseasoned bread crumbs
2 tablespoons grated Parmesan
1 teaspoon olive oil
Directions:
Preheat the oven to 375 degrees F. Coat a 9 by 13-inch baking pan with cooking spray.
Bring a large pot of water to a boil. Add the macaroni and cook until tender but firm, about 5 to 8 minutes. Drain and transfer to a large bowl.
Meanwhile, place the frozen squash and milk into a large saucepan and cook over a low heat, stirring occasionally and breaking up the squash with a spoon until it is defrosted. Turn the heat up to medium and cook until the mixture is almost simmering, stirring occasionally. Remove the pan from heat and stir in the Cheddar, jack cheese, ricotta cheese, salt, mustard and cayenne pepper. Pour cheese mixture over the macaroni and stir to combine. Transfer the macaroni and cheese to the baking dish.
Combine bread crumbs, Parmesan cheese and oil in a small bowl. Sprinkle over the top of the macaroni and cheese. Bake for 20 minutes, then broil for 3 minutes so the top is crisp and nicely browned.
Peanut Energy Bars
Ingredients:
1/2 cup dry roasted salted peanuts or other nuts
1/2 cup roasted sunflower seeds
2 cups raisins or other chopped dried fruit (can add 1/3 cup chocolate chips to dried fruit to equal 2 cups if desired)
2 cups rolled or instant oats
2 cups toasted or puffed rice cereal, such as Rice Krispies
1/4 cup toasted wheat germ (optional)
1/2 cup creamy or crunchy natural peanut butter or other nut butter
1/2 cup packed brown sugar
1/2 cup honey
1 teaspoon vanilla extract
Directions:
1. Coat a 9-by-13-inch baking pan with cooking spray.
2. Combine peanuts, sunflower seeds, raisins (or other dried fruit and chocolate chips), oats, rice cereal and wheat germ in a large bowl. Mix well.
3. Combine peanut butter, brown sugar and honey in a large microwaveable bowl; microwave on High until bubbling, 1 to 2 minutes. Add vanilla and stir until blended. Pour half of the peanut butter mixture over the dry ingredients and stir until coated. Pour the remaining half of the mixture in and stir until coated again.
4. Transfer the mixture to the prepared pan. Press down firmly. (It helps to coat your fingers with cooking spray.) Refrigerate for about 1 hour to harden. Cut into bars (works best if you cut them into 16 short, fat bars instead of long, skinny bars).
MAKE AHEAD TIP: Individually wrap in wax paper and keep in the fridge or at room temperature for up to 1 week or freeze for up to 1 month. Thaw at room temperature.
*I place half of the batch in a baggy in the fridge and the other half in the freezer. Once the first half is gone I put the second batch in the fridge and they are thawed and ready to eat when I need them
(recipe courtesy of my friend Briony....she loves recipes that freeze for later!)
1/2 cup dry roasted salted peanuts or other nuts
1/2 cup roasted sunflower seeds
2 cups raisins or other chopped dried fruit (can add 1/3 cup chocolate chips to dried fruit to equal 2 cups if desired)
2 cups rolled or instant oats
2 cups toasted or puffed rice cereal, such as Rice Krispies
1/4 cup toasted wheat germ (optional)
1/2 cup creamy or crunchy natural peanut butter or other nut butter
1/2 cup packed brown sugar
1/2 cup honey
1 teaspoon vanilla extract
Directions:
1. Coat a 9-by-13-inch baking pan with cooking spray.
2. Combine peanuts, sunflower seeds, raisins (or other dried fruit and chocolate chips), oats, rice cereal and wheat germ in a large bowl. Mix well.
3. Combine peanut butter, brown sugar and honey in a large microwaveable bowl; microwave on High until bubbling, 1 to 2 minutes. Add vanilla and stir until blended. Pour half of the peanut butter mixture over the dry ingredients and stir until coated. Pour the remaining half of the mixture in and stir until coated again.
4. Transfer the mixture to the prepared pan. Press down firmly. (It helps to coat your fingers with cooking spray.) Refrigerate for about 1 hour to harden. Cut into bars (works best if you cut them into 16 short, fat bars instead of long, skinny bars).
MAKE AHEAD TIP: Individually wrap in wax paper and keep in the fridge or at room temperature for up to 1 week or freeze for up to 1 month. Thaw at room temperature.
*I place half of the batch in a baggy in the fridge and the other half in the freezer. Once the first half is gone I put the second batch in the fridge and they are thawed and ready to eat when I need them
(recipe courtesy of my friend Briony....she loves recipes that freeze for later!)
Sweet Potato Quesadillas
Ingredients:
1 1/2 cups finely chopped onions
2 garlic cloves, minced
3 tablespoons vegetable oil
4 cups grated peeled sweet potatoes
1/2 teaspoon dried oregano
1 teaspoon chili powder
2 teaspoons ground cumin
1-2 pinch cayenne
salt and pepper
1 cup shredded sharp cheddar cheese
1 can of Black beans
8 (8 inch) flour tortillas
salsa
sour cream
Directions:
In large non-stick skillet, heat vegetable oil. Sauté onions and garlic until the onions are transparent. Add in the sweet potatoes, oregano, chili powder, cumin, cayenne and black beans. Cover and cook for 10 minutes, stirring frequently to prevent sticking. When the sweet potatoes are tender, remove the filling from the heat and add salt and pepper; stirring to mix. Evenly spread the sweet potato mixture onto the tortillas; sprinkle 2 tablespoons of cheese onto each tortilla. Fold tortilla in half over filling.8 Either clean out the skillet you just used or get another large non-stick skillet and add a little oil; heat on medium high heat. Place the quesadillas in a heated nonstick skillet and cook on each side for 2-3 minutes, until cheese is melted and the filling is hot. Add more oil to skillet as needed and cook in batches.
Serve with salsa and sour cream.
1 1/2 cups finely chopped onions
2 garlic cloves, minced
3 tablespoons vegetable oil
4 cups grated peeled sweet potatoes
1/2 teaspoon dried oregano
1 teaspoon chili powder
2 teaspoons ground cumin
1-2 pinch cayenne
salt and pepper
1 cup shredded sharp cheddar cheese
1 can of Black beans
8 (8 inch) flour tortillas
salsa
sour cream
Directions:
In large non-stick skillet, heat vegetable oil. Sauté onions and garlic until the onions are transparent. Add in the sweet potatoes, oregano, chili powder, cumin, cayenne and black beans. Cover and cook for 10 minutes, stirring frequently to prevent sticking. When the sweet potatoes are tender, remove the filling from the heat and add salt and pepper; stirring to mix. Evenly spread the sweet potato mixture onto the tortillas; sprinkle 2 tablespoons of cheese onto each tortilla. Fold tortilla in half over filling.8 Either clean out the skillet you just used or get another large non-stick skillet and add a little oil; heat on medium high heat. Place the quesadillas in a heated nonstick skillet and cook on each side for 2-3 minutes, until cheese is melted and the filling is hot. Add more oil to skillet as needed and cook in batches.
Serve with salsa and sour cream.
Pasta with Butternut Squash and Feta
Ingredients:
1 large yellow onion, diced
3 T olive oil, separated
4 cups dried rotini whole wheat pasta (or whatever kind you prefer)
1 butternut squash (about 3 cups worth)
crumbled feta cheese (reduced fat)
3 chicken breasts, cut into cubes and seasoned however you like (tumerica and sage are yummy)
Add 1 T olive oil and onion to large frying pan. Turn on low and spread onions in a thin layer, and cook uncovered, stirring occasionally. Add a bit more olive oil if it seems dry. Nothing will appear to happen for 15-20 minutes, then the onions will very gradually begin to turn translucent, then golden. Resist the urge to turn up the heat.
Meanwhile in another pan, cook chicken breats until no longer pink in center. Reserve for later. Meanwhile, cut butternut squash into 3/4 inch cubes, drizzle with olive oil and bake for 40 minutes. Be careful not to overcook -- you don't want the cubes to fall apart when you mix them into the pasta.
Boil water in deep pot for rotini; Plan to put in the pasta around the time the onions are just beginning to color. Cook rotini according to taste.
Once onions are golden, add the butternut squash to pan and fold together, trying to leave the chunks of squash whole. Drain pasta and place in bowl. Fold in the onion and butternut squash mixture and chicken. Fold in feta cheese.
This dish freezes wonderfully. I always make a double recipe so we've got dinner in the freezer some night when we're feeling lazy.
(recipe courtesy of my friend Katherine)
1 large yellow onion, diced
3 T olive oil, separated
4 cups dried rotini whole wheat pasta (or whatever kind you prefer)
1 butternut squash (about 3 cups worth)
crumbled feta cheese (reduced fat)
3 chicken breasts, cut into cubes and seasoned however you like (tumerica and sage are yummy)
Add 1 T olive oil and onion to large frying pan. Turn on low and spread onions in a thin layer, and cook uncovered, stirring occasionally. Add a bit more olive oil if it seems dry. Nothing will appear to happen for 15-20 minutes, then the onions will very gradually begin to turn translucent, then golden. Resist the urge to turn up the heat.
Meanwhile in another pan, cook chicken breats until no longer pink in center. Reserve for later. Meanwhile, cut butternut squash into 3/4 inch cubes, drizzle with olive oil and bake for 40 minutes. Be careful not to overcook -- you don't want the cubes to fall apart when you mix them into the pasta.
Boil water in deep pot for rotini; Plan to put in the pasta around the time the onions are just beginning to color. Cook rotini according to taste.
Once onions are golden, add the butternut squash to pan and fold together, trying to leave the chunks of squash whole. Drain pasta and place in bowl. Fold in the onion and butternut squash mixture and chicken. Fold in feta cheese.
This dish freezes wonderfully. I always make a double recipe so we've got dinner in the freezer some night when we're feeling lazy.
(recipe courtesy of my friend Katherine)
Clean Mashed Potatoes
Ingredients:
8 Large Yukon Gold Potatoes (4 1/2- 5 lbs)
3 Large cloves of garlic, peeled and smashed
1/2 C Skim milk
1 C Light sour cream
1 TBSP Dijon mustard
1/2 tsp Sea salt
1 1/2 TBSP Chopped fresh thyme leaves and chives
Directions:
1. Scrub potatoes but don’t peel them. Cut into halves and
place in a very large, wide saucepan. Add garlic. Cover with
water and bring to a boil. Reduce heat, partially cover and
simmer until fork tender, 20 to 25 minutes.
2. Drain potatoes and garlic. Return to saucepan set to low
heat. Using a potato masher, coarsely mash. Add sour cream,
milk, salt and mustard. Mash to desired consistency. Stir in
thyme and chives.
TIME SAVING TIP-Prepare mashed potatoes ahead of time, but
don’t add the thyme or chives. Just before serving , reheat in
microwave, stirring often. Add more skim milk if the mixture is
too dry. Then stir in the thyme and chives.
Nutrients per 1/2 C serving:
115 Calories, Total Fat 1g, Sat Fat .5g, Carbs 22g, Fiber 1g, Sugars 1g, Protein 4g, Sodium 92.5mg, Cholesterol 4.5mg
**Compared to traditional mashed potatoes
225 Calories, Total Fat 18g, Sat Fat 11g, Carbs 21g, Fiber 3g, Sugars 2g, Protein 3g, Sodium 360 mg, Cholesterol
54.5 mg
8 Large Yukon Gold Potatoes (4 1/2- 5 lbs)
3 Large cloves of garlic, peeled and smashed
1/2 C Skim milk
1 C Light sour cream
1 TBSP Dijon mustard
1/2 tsp Sea salt
1 1/2 TBSP Chopped fresh thyme leaves and chives
Directions:
1. Scrub potatoes but don’t peel them. Cut into halves and
place in a very large, wide saucepan. Add garlic. Cover with
water and bring to a boil. Reduce heat, partially cover and
simmer until fork tender, 20 to 25 minutes.
2. Drain potatoes and garlic. Return to saucepan set to low
heat. Using a potato masher, coarsely mash. Add sour cream,
milk, salt and mustard. Mash to desired consistency. Stir in
thyme and chives.
TIME SAVING TIP-Prepare mashed potatoes ahead of time, but
don’t add the thyme or chives. Just before serving , reheat in
microwave, stirring often. Add more skim milk if the mixture is
too dry. Then stir in the thyme and chives.
Nutrients per 1/2 C serving:
115 Calories, Total Fat 1g, Sat Fat .5g, Carbs 22g, Fiber 1g, Sugars 1g, Protein 4g, Sodium 92.5mg, Cholesterol 4.5mg
**Compared to traditional mashed potatoes
225 Calories, Total Fat 18g, Sat Fat 11g, Carbs 21g, Fiber 3g, Sugars 2g, Protein 3g, Sodium 360 mg, Cholesterol
54.5 mg
Banana Oatmeal Chocolate Chip Cookies
Ingredients:
1/2 cup whole wheat flour
1 cup oats
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp cinnamon
1 tbsp ground flaxseed meal
1/4 cup agave nectar
1/4 cup soy milk
1/2 tsp vanilla extract
1 tbsp canola oil
1 ripe banana
1/2 cup dark chocolate chips
Directions:
Preheat oven to 350*F.
Combine all ingredients in a large bowl. Mix well until batter is blended evenly.
Use a tablespoon to portion cookies on a greased baking sheet, approximately 1-2 inches apart.
Bake cookies for 10-12 minutes.
Remove cookies from baking sheet and allow to cool on wire rack.
This cookies are completely clean and healthy...but you would never know!
1/2 cup whole wheat flour
1 cup oats
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp cinnamon
1 tbsp ground flaxseed meal
1/4 cup agave nectar
1/4 cup soy milk
1/2 tsp vanilla extract
1 tbsp canola oil
1 ripe banana
1/2 cup dark chocolate chips
Directions:
Preheat oven to 350*F.
Combine all ingredients in a large bowl. Mix well until batter is blended evenly.
Use a tablespoon to portion cookies on a greased baking sheet, approximately 1-2 inches apart.
Bake cookies for 10-12 minutes.
Remove cookies from baking sheet and allow to cool on wire rack.
This cookies are completely clean and healthy...but you would never know!
Sweet Turkey Wrap
Ingredients:
Boar's Head Low Sodium Deli Turkey 3 slices
handful spinach
4-5 apple slices
*1/4 cup dried cranberries
1 TBsp dijon mustard
Directions:
Layer items on whole wheat wrap or tortilla and enjoy.
Points value: 5
Servings: 1
*Dried cranberries add 2 points alone so if you wanted to, you could reduce the amount or leave them off the wrap.
Boar's Head Low Sodium Deli Turkey 3 slices
handful spinach
4-5 apple slices
*1/4 cup dried cranberries
1 TBsp dijon mustard
Directions:
Layer items on whole wheat wrap or tortilla and enjoy.
Points value: 5
Servings: 1
*Dried cranberries add 2 points alone so if you wanted to, you could reduce the amount or leave them off the wrap.
Asparagus Turkey Wrap
Ingredients:
Boar's Head Low Sodium Deli Turkey 3 slices
handful spinach
few basil leaves
1 tablespoon Sabra Hummus original
4 asparagus (sauteed in Pam for just a few minutes, cool)
Directions:
Layer items in whole wheat wrap or tortilla and enjoy!
Points value: 3.5
Servings: 1
This is a quick and easy lunch. I make this all the time. Occasionally I will substitute the hummus for laughing cow light swiss cheese wedge and dijon mustard which brings the points value to 4.5
Boar's Head Low Sodium Deli Turkey 3 slices
handful spinach
few basil leaves
1 tablespoon Sabra Hummus original
4 asparagus (sauteed in Pam for just a few minutes, cool)
Directions:
Layer items in whole wheat wrap or tortilla and enjoy!
Points value: 3.5
Servings: 1
This is a quick and easy lunch. I make this all the time. Occasionally I will substitute the hummus for laughing cow light swiss cheese wedge and dijon mustard which brings the points value to 4.5
Pineapple Pork Tenderloin
Ingredients:
1 whole boneless pork loin
1 bag frozen pineapple
2 medium yellow bell peppers
1.5 cups MoJo Sauce
Directions:
Place pork and MoJo in crockpot and cook on low for 5-7 hours. One hour before serving, add entire bag of frozen pineapple and chopped peppers. Serve over coconut brown rice, couscous or quinoa.
1 whole boneless pork loin
1 bag frozen pineapple
2 medium yellow bell peppers
1.5 cups MoJo Sauce
Directions:
Place pork and MoJo in crockpot and cook on low for 5-7 hours. One hour before serving, add entire bag of frozen pineapple and chopped peppers. Serve over coconut brown rice, couscous or quinoa.
Make Ahead Breakfast Casserole
Ingredients:
2.5 cups Whole Wheat Croutons
1 lb. turkey sausage
5-7 egg whites
2 1/4 cups skim or 1% milk
1 (10.5 oz.) can 98% free Cream of Mushroom Soup
1 (10 oz.) package frozen chopped spinach, thawed and squeezed dry
1 (4 oz.) can mushrooms, drained and chopped (optional)
1 1/2 cups reduced fat shredded cheddar
1/4 tsp dry mustard
Directions:
Spread croutons on bottom of greased 13x9 inch baking dish.
Crumble sausage into medium skillet. Cook over medium heat until browned, stirring occasionally. Drain off any drippings. Spread over croutons. Whisk eggs and milk in large bowl until blended. Stir in soup, spinach, mushrooms, cheeses and mustard. Pour egg mixture over sausage and croutons. Refrigerate overnight.
Preheat oven to 325 degrees F. Bake egg mixture 50 to 55 minutes or until set and lightly browned on top.
Serve hot with Picante sauce, if desired. Refrigerate leftovers.
*This is our Christmas morning breakfast every year. I make this Christmas Eve night and it cooks and fills the house with a yummy aroma while we open our presents!
2.5 cups Whole Wheat Croutons
1 lb. turkey sausage
5-7 egg whites
2 1/4 cups skim or 1% milk
1 (10.5 oz.) can 98% free Cream of Mushroom Soup
1 (10 oz.) package frozen chopped spinach, thawed and squeezed dry
1 (4 oz.) can mushrooms, drained and chopped (optional)
1 1/2 cups reduced fat shredded cheddar
1/4 tsp dry mustard
Directions:
Spread croutons on bottom of greased 13x9 inch baking dish.
Crumble sausage into medium skillet. Cook over medium heat until browned, stirring occasionally. Drain off any drippings. Spread over croutons. Whisk eggs and milk in large bowl until blended. Stir in soup, spinach, mushrooms, cheeses and mustard. Pour egg mixture over sausage and croutons. Refrigerate overnight.
Preheat oven to 325 degrees F. Bake egg mixture 50 to 55 minutes or until set and lightly browned on top.
Serve hot with Picante sauce, if desired. Refrigerate leftovers.
*This is our Christmas morning breakfast every year. I make this Christmas Eve night and it cooks and fills the house with a yummy aroma while we open our presents!
Crustless Broccoli and Cheese Mini Quiches
Ingredients:
Olive oil cooking spray
1 tsp olive oil
1 ½ cups broccoli, chopped
2/3 cup low-fat cheddar cheese, shredded, divided
1 cup low-fat greek style yogurt
2 TBsp low fat milk
1 whole egg
1 tsp dried oregano
¼ tsp sea salt
Fresh ground black pepper, to taste
Directions:
Preheat oven to 350 degrees. Spray 10 cups of a muffin tray lightly with cooking spray.
Heat oil in medium skillet. Add broccoli and sauté for 5 mins. Distribute broccoli evenly among prepared muffin cups; then distribute ½ of the cheese evenly on top.
In a medium bowl, whisk together yogurt, milk, egg and seasonings, then distribute evenly over top of broccoli and cheese. Top with remaining cheese and bake 20-25 mins or until quiches are set and lightly browned around the edges. Cool 5 mins and serve or cool and refrigerate until ready to enjoy.
Olive oil cooking spray
1 tsp olive oil
1 ½ cups broccoli, chopped
2/3 cup low-fat cheddar cheese, shredded, divided
1 cup low-fat greek style yogurt
2 TBsp low fat milk
1 whole egg
1 tsp dried oregano
¼ tsp sea salt
Fresh ground black pepper, to taste
Directions:
Preheat oven to 350 degrees. Spray 10 cups of a muffin tray lightly with cooking spray.
Heat oil in medium skillet. Add broccoli and sauté for 5 mins. Distribute broccoli evenly among prepared muffin cups; then distribute ½ of the cheese evenly on top.
In a medium bowl, whisk together yogurt, milk, egg and seasonings, then distribute evenly over top of broccoli and cheese. Top with remaining cheese and bake 20-25 mins or until quiches are set and lightly browned around the edges. Cool 5 mins and serve or cool and refrigerate until ready to enjoy.
Olive and Sun-dried Tomato Spread
Ingredients:
6 sun-dried tomatoes (not packed in oil)
6 oz low fat greek-style yogurt
4 oz. low-fat cream cheese
3 TBsp black olives, seeded and chopped
½ tsp dried oregano
1 TBsp fresh parsley, chopped
Fresh ground pepper to taste
Directions:
Place tomatoes in small bowl and pour boiling water over to cover. Let stand 5 mins to soften, drain and chop coarsely
In medium bowl, mix together yogurt and cream cheese. Stir in tomatoes, olives, oregano, parsley and pepper, to taste.
6 sun-dried tomatoes (not packed in oil)
6 oz low fat greek-style yogurt
4 oz. low-fat cream cheese
3 TBsp black olives, seeded and chopped
½ tsp dried oregano
1 TBsp fresh parsley, chopped
Fresh ground pepper to taste
Directions:
Place tomatoes in small bowl and pour boiling water over to cover. Let stand 5 mins to soften, drain and chop coarsely
In medium bowl, mix together yogurt and cream cheese. Stir in tomatoes, olives, oregano, parsley and pepper, to taste.
Black Bean Salsa Chili
Ingredients:
2 (15 oz) cans black beans, rinsed, drained, divided
2/3 cup water
1 TBsp dark brown sugar
Cooking spray
½ pound ground turkey
1 cup chopped sweet onion
½ cup chopped green bell pepper
½ cup chopped red bell pepper
3 sweet hickory-smoked turkey bacon slices, chopped
1 ½ TBsp chili powder
1 TBsp ground cumin
1 tsp dried oregano
1/8 tsp crushed red pepper
1 ½ cups mild salsa
3 TBsp tomato paste
1 (14 oz) can fat-free, less-sodium beef broth
½ cup reduced-fat sour cream
¼ cup chopped fresh cilantro
1 tsp fresh lime juice
Directions:
Combine 1 ½ cups beans, 2/3 cup water, and sugar in food processor; process until smooth. Combine bean puree and remaining beans in bowl.
Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add turkey; cook 3 mins or until browned, stirring to crumble. Remove turkey from pan.
Add onion, peppers, and bacon to pan; cook 5 mins or until bacon and onion are lightly browned. Return turkey to pan. Add chili powder, cumin, oregano and crushed red pepper to pan; stir well to coat. Stir in bean mixture, salsa, tomato paste, and broth; bring to a boil. Reduce heat and simmer for 30 mins, stirring occasionally.
Combine sour cream, cilantro, and juice in small bowl. Serve chili with sour cream mixture.
Points value:
Servings: 8
2 (15 oz) cans black beans, rinsed, drained, divided
2/3 cup water
1 TBsp dark brown sugar
Cooking spray
½ pound ground turkey
1 cup chopped sweet onion
½ cup chopped green bell pepper
½ cup chopped red bell pepper
3 sweet hickory-smoked turkey bacon slices, chopped
1 ½ TBsp chili powder
1 TBsp ground cumin
1 tsp dried oregano
1/8 tsp crushed red pepper
1 ½ cups mild salsa
3 TBsp tomato paste
1 (14 oz) can fat-free, less-sodium beef broth
½ cup reduced-fat sour cream
¼ cup chopped fresh cilantro
1 tsp fresh lime juice
Directions:
Combine 1 ½ cups beans, 2/3 cup water, and sugar in food processor; process until smooth. Combine bean puree and remaining beans in bowl.
Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add turkey; cook 3 mins or until browned, stirring to crumble. Remove turkey from pan.
Add onion, peppers, and bacon to pan; cook 5 mins or until bacon and onion are lightly browned. Return turkey to pan. Add chili powder, cumin, oregano and crushed red pepper to pan; stir well to coat. Stir in bean mixture, salsa, tomato paste, and broth; bring to a boil. Reduce heat and simmer for 30 mins, stirring occasionally.
Combine sour cream, cilantro, and juice in small bowl. Serve chili with sour cream mixture.
Points value:
Servings: 8
Black Bean-Sweet Potato Burritos
Ingredients:
2 cups cooked sweet potato
7 Flat-Out Multigrain breads
2 tsp honey mustard
2 TBsp low-sodium soy sauce
2 tsp cumin
1 1/2 TBsp chili powder
2 1/2 cups black beans
Directions:
Preheat oven to 350 degrees. Cook sweet potatoes 5-7 minutes in microwave, then mash.
Drain black beans (2 cans) then mash, adding water to achieve desired consistency. Add spices, mustard, and soy sauce.
Spread bean mixture and sweet potatoes evenly over the seven flatbreads. Roll up, place on a baking sheet, and bake 12-15 minutes until warm. Serve with salsa and sour cream if desired.
Points value: 4 (without salsa and sour cream)
Servings: 7
2 cups cooked sweet potato
7 Flat-Out Multigrain breads
2 tsp honey mustard
2 TBsp low-sodium soy sauce
2 tsp cumin
1 1/2 TBsp chili powder
2 1/2 cups black beans
Directions:
Preheat oven to 350 degrees. Cook sweet potatoes 5-7 minutes in microwave, then mash.
Drain black beans (2 cans) then mash, adding water to achieve desired consistency. Add spices, mustard, and soy sauce.
Spread bean mixture and sweet potatoes evenly over the seven flatbreads. Roll up, place on a baking sheet, and bake 12-15 minutes until warm. Serve with salsa and sour cream if desired.
Points value: 4 (without salsa and sour cream)
Servings: 7
Buffalo Chicken Pizza
Ingredients:
1 lb. boneless, skinless chicken breast, cut into bite-size pieces
1/2 cup Frank's Red Hot Sauce
Whole Wheat Pizza Crust
3 celery stalks, sliced
3/4 cup low-fat shredded Monterey Jack Cheese
1/4 cup gorgonzola cheese crumbles
Directions:
Season the chicken with salt and pepper and add them to preheated skillet. Saute until cooked through and golden brown, about 4-5 minutes.
Reduce heat to medium and add hot sauce and cook, stirring occasionally for 2-3 minutes.
When the chicken is ready, pour chicken over pizza crust. Scatter the celery over the chicken and top with shredded cheese and gorgonzola cheese crumbles. Bake as directed on pizza crust instructions, about 10-15 minutes.
Points value: 7 per serving
Servings: 4
1 lb. boneless, skinless chicken breast, cut into bite-size pieces
1/2 cup Frank's Red Hot Sauce
Whole Wheat Pizza Crust
3 celery stalks, sliced
3/4 cup low-fat shredded Monterey Jack Cheese
1/4 cup gorgonzola cheese crumbles
Directions:
Season the chicken with salt and pepper and add them to preheated skillet. Saute until cooked through and golden brown, about 4-5 minutes.
Reduce heat to medium and add hot sauce and cook, stirring occasionally for 2-3 minutes.
When the chicken is ready, pour chicken over pizza crust. Scatter the celery over the chicken and top with shredded cheese and gorgonzola cheese crumbles. Bake as directed on pizza crust instructions, about 10-15 minutes.
Points value: 7 per serving
Servings: 4
Mexican Chicken Wraps
Ingredients:
1 lb. boneless skinless chicken breasts, grilled, chopped
1-1/2 cups coleslaw blend
1 Tbsp. chili powder
1 Tbsp. lime juice
1/4 cup KRAFT Ranch Dressing
1/4 cup KRAFT Mexican Style Finely Shredded Four Cheese
1/2 cup grape tomatoes, quartered
5 whole wheat tortillas (10 inch)
Directions:
COMBINE first 7 ingredients.
SPOON chicken mixture down centers of tortillas. Fold in sides of tortillas, then roll up burrito-style. Secure with toothpicks, if desired.
Points value: 4
Servings: 5
1 lb. boneless skinless chicken breasts, grilled, chopped
1-1/2 cups coleslaw blend
1 Tbsp. chili powder
1 Tbsp. lime juice
1/4 cup KRAFT Ranch Dressing
1/4 cup KRAFT Mexican Style Finely Shredded Four Cheese
1/2 cup grape tomatoes, quartered
5 whole wheat tortillas (10 inch)
Directions:
COMBINE first 7 ingredients.
SPOON chicken mixture down centers of tortillas. Fold in sides of tortillas, then roll up burrito-style. Secure with toothpicks, if desired.
Points value: 4
Servings: 5
Lentil and Sausage Soup
Ingredients:
1/2 pound Jennie O sweet Italian turkey sausage
1 large onion, chopped
1 stalk celery, finely chopped
1 tablespoon chopped garlic
1 (16 ounce) package dry lentils, rinsed
1 cup shredded carrot
8 cups water
2 (14.5 ounce) cans fat-free chicken broth
1 (28 ounce) can diced tomatoes
1 tablespoon garlic powder
1 tablespoon chopped fresh parsley
2 bay leaves
1/2 teaspoon dried oregano
1/4 teaspoon dried thyme
1/4 teaspoon dried basil
1 tablespoon salt, or to taste
1/2 teaspoon black pepper
1/2 pound ditalini pasta (optional, preferably whole wheat)
Directions:
Place sausage in a large pot. Cook over medium high heat until evenly brown. Add onion, celery and chopped garlic, and saute until tender and translucent. Stir in lentils, carrot, water, chicken broth and tomatoes. Season with garlic powder, parsley, bay leaves, oregano, thyme, basil, salt and pepper. Bring to a boil, then reduce heat. Cover, and simmer for 2 1/2 to 3 hours, or until lentils are tender.
Stir in pasta, and cook 15 to 20 minutes, or until pasta is tender.
Was delicious! My kids devoured it!
Points value: 4 (without the pasta)
Servings: 10
1/2 pound Jennie O sweet Italian turkey sausage
1 large onion, chopped
1 stalk celery, finely chopped
1 tablespoon chopped garlic
1 (16 ounce) package dry lentils, rinsed
1 cup shredded carrot
8 cups water
2 (14.5 ounce) cans fat-free chicken broth
1 (28 ounce) can diced tomatoes
1 tablespoon garlic powder
1 tablespoon chopped fresh parsley
2 bay leaves
1/2 teaspoon dried oregano
1/4 teaspoon dried thyme
1/4 teaspoon dried basil
1 tablespoon salt, or to taste
1/2 teaspoon black pepper
1/2 pound ditalini pasta (optional, preferably whole wheat)
Directions:
Place sausage in a large pot. Cook over medium high heat until evenly brown. Add onion, celery and chopped garlic, and saute until tender and translucent. Stir in lentils, carrot, water, chicken broth and tomatoes. Season with garlic powder, parsley, bay leaves, oregano, thyme, basil, salt and pepper. Bring to a boil, then reduce heat. Cover, and simmer for 2 1/2 to 3 hours, or until lentils are tender.
Stir in pasta, and cook 15 to 20 minutes, or until pasta is tender.
Was delicious! My kids devoured it!
Points value: 4 (without the pasta)
Servings: 10
Friday, June 11, 2010
Southwestern Bean Salad
Ingredients:
8 oz. mozzarella cheese
1 15 oz. can each garbanzo, black and red kidney beans, rinsed and drained
1 cup halved cherry tomatoes
1 red or yellow sweet bell pepper, chopped
1 bunch of green onions, sliced (about 1 cup)
1/4 cup chopped cilantro
2 cloves garlic, minced
1/4 cup Italian dressing
1/4 cup fresh lime juice
1 TBsp chili powder
Directions:
Cut cheese in small chunks. Combine with remaining ingredients in quart bowl. Refrigerate 2 hours or more (up to 2 days). Keep chilled until serving time.
Thanks, Christine. This recipe rocks!
Points value: 4
Servings: 10
8 oz. mozzarella cheese
1 15 oz. can each garbanzo, black and red kidney beans, rinsed and drained
1 cup halved cherry tomatoes
1 red or yellow sweet bell pepper, chopped
1 bunch of green onions, sliced (about 1 cup)
1/4 cup chopped cilantro
2 cloves garlic, minced
1/4 cup Italian dressing
1/4 cup fresh lime juice
1 TBsp chili powder
Directions:
Cut cheese in small chunks. Combine with remaining ingredients in quart bowl. Refrigerate 2 hours or more (up to 2 days). Keep chilled until serving time.
Thanks, Christine. This recipe rocks!
Points value: 4
Servings: 10
Wednesday, April 21, 2010
Green Chile Broiled Tilapia
Ingredients:
6 (6 oz.) tilapia fillets
1/2 tsp. salt
1/4 tsp. pepper
1 (4.5 oz) can chopped green chiles
2 TBsp. ketchup
1 TBsp. olive oil
1 tsp. grated lime rind
1 TBsp. fresh lime juice
1/4 tsp. ground cumin
1/8 to 1/4 tsp. hot sauce
Lime wedges
Directions:
1. Preheat broiler. Sprinkle fillets with salt and pepper. Arrange fillets on a lightly greased rack in a broiler pan.
2. Stir together green chiles and next 6 ingredients in a small bowl. Spoon about half of mixture evenly over fillets, spreading to edges.
3. Broil 5 inches from heat 10 minutes or until fish flakes with a fork. Serve fish with remaining green chile mixture and lime wedges.
Points value: 4
Servings: 6
6 (6 oz.) tilapia fillets
1/2 tsp. salt
1/4 tsp. pepper
1 (4.5 oz) can chopped green chiles
2 TBsp. ketchup
1 TBsp. olive oil
1 tsp. grated lime rind
1 TBsp. fresh lime juice
1/4 tsp. ground cumin
1/8 to 1/4 tsp. hot sauce
Lime wedges
Directions:
1. Preheat broiler. Sprinkle fillets with salt and pepper. Arrange fillets on a lightly greased rack in a broiler pan.
2. Stir together green chiles and next 6 ingredients in a small bowl. Spoon about half of mixture evenly over fillets, spreading to edges.
3. Broil 5 inches from heat 10 minutes or until fish flakes with a fork. Serve fish with remaining green chile mixture and lime wedges.
Points value: 4
Servings: 6
Cheese and Tamale Pie
Ingredients:
1 lb. ground beef or turkey
1 large onion, chopped
1 large green pepper, chopped
1/2 cup salsa1 (15.5 oz) can pinto beans, drained
1 (14.5 oz) can diced chili-style or regular tomatoes, drained
1/2 tsp salt
1/2 cup chopped fresh cilantro
2 cups (8 oz) shredded sharp Cheddar cheese (reduced-fat), divided
1 1/3 cups self-rising yellow cornmeal mix
1 cup milk
1 large egg, lightly beaten
Directions:
1. Preheat oven to 400 degrees. Cook first 3 ingredients in a large skillet, stirring until beef crumbles and is no longer pink. Drain and pat dry with paper towels. Return meat mixture to pan; stir in salsa, beans, tomatoes, and salt. Simmer 5 mins. Stir in cilantro. Spoon mixture into greased 11x7 inch baking dish. Sprinkle with 1 cup cheese.
2. Whisk together cornmeal, milk and egg in medium bowl. Stir in remaining 1 cup cheese. Spread batter over beef mixture. Bake at 400 degrees for 20 mins or until cornbread is lightly browned. Cool completely. Cover tightly with aluminum foil; freeze up to 3 months.
3. Preheat oven to 350 degrees. Remove casserole from freezer; discard foil. Bake at 350 degrees for 1 hour or until thoroughly heated.
To serve without freezing: Prepare recipe through Step 2, omitting covering and freezing procedure. To thaw and bake: Thaw casserole overnight in refrigerator. Uncover and bake at 350 degrees for 45 mins or until thoroughly heated.
1 lb. ground beef or turkey
1 large onion, chopped
1 large green pepper, chopped
1/2 cup salsa1 (15.5 oz) can pinto beans, drained
1 (14.5 oz) can diced chili-style or regular tomatoes, drained
1/2 tsp salt
1/2 cup chopped fresh cilantro
2 cups (8 oz) shredded sharp Cheddar cheese (reduced-fat), divided
1 1/3 cups self-rising yellow cornmeal mix
1 cup milk
1 large egg, lightly beaten
Directions:
1. Preheat oven to 400 degrees. Cook first 3 ingredients in a large skillet, stirring until beef crumbles and is no longer pink. Drain and pat dry with paper towels. Return meat mixture to pan; stir in salsa, beans, tomatoes, and salt. Simmer 5 mins. Stir in cilantro. Spoon mixture into greased 11x7 inch baking dish. Sprinkle with 1 cup cheese.
2. Whisk together cornmeal, milk and egg in medium bowl. Stir in remaining 1 cup cheese. Spread batter over beef mixture. Bake at 400 degrees for 20 mins or until cornbread is lightly browned. Cool completely. Cover tightly with aluminum foil; freeze up to 3 months.
3. Preheat oven to 350 degrees. Remove casserole from freezer; discard foil. Bake at 350 degrees for 1 hour or until thoroughly heated.
To serve without freezing: Prepare recipe through Step 2, omitting covering and freezing procedure. To thaw and bake: Thaw casserole overnight in refrigerator. Uncover and bake at 350 degrees for 45 mins or until thoroughly heated.
Picadillo (Cuban Meat Sauce)
1 lb. lean ground meat
1 large onion, chopped
1 large green bell pepper, chopped
2 tablespoons chopped garlic (I use the chopped kind sold in jar)
1/3 cup chopped green olives
1/4 cup raisins
1 can diced tomatoes with juices
1/2 cup white wine
salt/pepper to taste
Brown meat in large skillet and drain. Add onions, green pepper, and garlic; continue to brown with meat. Once meat is well browned, add olives, raisins, wine, tomatoes and salt/pepper. Cover and simmer about 30 minutes, stirring frequently. (You can always add more white wine, olives, raisins, etc. to suit your tastes....I'm not big on measuring so I just throw in whatever.)
1 large onion, chopped
1 large green bell pepper, chopped
2 tablespoons chopped garlic (I use the chopped kind sold in jar)
1/3 cup chopped green olives
1/4 cup raisins
1 can diced tomatoes with juices
1/2 cup white wine
salt/pepper to taste
Brown meat in large skillet and drain. Add onions, green pepper, and garlic; continue to brown with meat. Once meat is well browned, add olives, raisins, wine, tomatoes and salt/pepper. Cover and simmer about 30 minutes, stirring frequently. (You can always add more white wine, olives, raisins, etc. to suit your tastes....I'm not big on measuring so I just throw in whatever.)
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