Slow Cooker Hearty Black Bean Soup

This is a long-time favorite of mine. Now that it's cold again, this tastes fabulous, and it makes awesome leftovers.

• 1/4 lb chorizo
• 1 small onion, chopped
• 1 medium clove garlic, minced
• 1 small red pepper, chopped
• 1 small green pepper, chopped
• 2 TB dry sherry
• 1 tsp cumin
• 1 leaf bay leaf
• 2x 15 oz cans black beans, undrained
• 15 oz fat free chicken broth
• 1 medium lime, squeezed
• 2 TB cilantro, minced
• 1/8 tsp salt
• 1/8 tsp pepper

Squeeze chorizo out of skin. Crumble meat into a skillet over medium heat. Brown for a few minutes, then add onion, garlic and peppers. Saute over medium heat until tender.

Add to slow cooker, along with sherry, cumin, bay leaf, beans and broth. Cover and cook on low for 4-5 hours.

Remove lid on cooker, scoop out 1 cup of beans and mash with the back of a fork. Return to pot, and stir into soup. Add lime juice, cilantro, salt and pepper. Simmer uncovered to warm through, then serve.

Optional: Add 1 TB sour cream and reduced fat shredded cheddar for 2 extra points per serving.

Yield: 4 servings, 2 cups each, 4 points, or 6 points with sour cream and cheese

Ranch Flavored Mashed Potatoes

This was another Turkey day find, made this for the first time. It is, by far, the best low cal mashed potato recipe I've found, and I got tons of compliments. No one had to know it was low fat. Try this, I guarantee a winner. FYI, I used fresh herbs instead of the dried ones in this recipe - a little extra chopping but worth it, just make sure to increase the quantities.

• 4 lb red potatoes, cubed
• 1/2c reduced fat sour cream
• 1/4 c chopped green onions
• 1/4 c lowfat buttermilk
• 3 TB butter softened
• 3/4 tsp salt
• 3/4 tsp dried basil
• 3/4 tsp dried oregano
• 1/2 tsp garlic powder
• 1/2 tsp black pepper
• 1/4 tsp dried dill

Place potatoes in a large pot, cover with water. Bring to a boil, reduce heat, and simmer for 20 min or until tender. Drain. Add sour cream and buttermilk, mash with a potato masher to desired consistency. Add spices, mash more to mix.

Yield 12 servings, 2/3 cup each

4 points each (197 cal, 4.5 g fat, 3.2g fiber)

Corn Bread Bites

Made this for Thanksgiving, and half of them were gone by the time dinner started. YUM.

• 2/3 c all purpose flour
• 1/2c yellow cornmeal
• 1 TB sugar
• 1 1/2 tsp baking powder
• 1/4 tsp salt
• 1/2 c sharp cheddar cheese, shredded
• 1/2 c reduced fat sour cream
• 1/4 c thinly sliced green onions
• 1x 8 3/4 oz can creamed corn
• 1 large, lightly beaten egg
• Cooking spray

Preheat oven to 375.

Mix all dry ingredients in a large mixing bowl. Stir together, make a well in the center.

Add all the wet ingredients, cheese and onions into the well, stir everything together to make a moist batter.

Spray 12-muffin pan with cooking spray, then divide batter between 12 cups. Bake at 375 for 10-15 min, or until golden brown on the edges. Remove from pans, cool completely and serve.

Yields 12 servings, one muffin each

2 points (108 cal, 3.4g fat, .8g fiber)

Cinnamon Cranberry Sauce

Made this for Turkey day and then again the day after. This is absolutely delicious and SUUUPPPEEERRRR easy.

• 1/2c packed brown sugar
• 1/2c orange juice
• 1/4 c water
• 1 1/2 TB honey
• 1/8 tsp ground allspice
• 1x 12oz package fresh cranberries
• 1x 3" cinnamon stick

Combine all ingredients in a medium saucepan over medium-high heat. Bring to a boil. Reduce heat, and simmer for 12 minutes, stirring occasionally. Discard cinnamon stick, cool completely and serve.

Yields 14 servings, 2 TB each

1 point each (54 cal, 0g fat, 0.9g fiber)

Thanksgiving Finds!

Hi, all, I did a bunch of cooking for Turkey Day and found some amazing new recipes. Here are the ones that were huge hits. Some of them were posted already, the rest I'll post right after this:

• Corn Bread Bites
• Cinnamon Cranberry Sauce
• Ranch Flavored Mashed Potatoes
• Chocolate Toffee Mousse

Happy Holidays, feel free to use these for other holiday occasions - I didn't tell anyone they were low fat, and no one knew the difference.

Pierogies with Bacon, Sauteed Onion and Sour Cream

I made this and my husband said, "What the *&#$ is this?" Then, he ate it, ......and went back for seconds. Yum.

• 12 frozen Potato and Onion Pierogies (such as Mrs. T's)
• 8 slices center cut bacon
• 2c vertically sliced onion (1-2 medium onions)
• 1 tsp sugar
• 1/4 tsp dried thyme
• 1c frozen green peas
• 1/8 tsp salt
• 1/8 tsp black pepper
• 1/4c fat free sour cream

Cook pierogies according to package directions.

Cook bacon in a large nonstick skillet until crisp. Remove bacon, crumble. Increase heat to medium high. Add onion, sugar, and thyme to drippings in pan. Saute until soft. Add pierogies, salt, pepper, cook 30 seconds.

Sprinkle with crumbled bacon, serve with sour cream.

Yield 4 servings, 3 pierogies, 1/2c onion mixture, and 1 TB sour cream

7 points each

Sausage and Bean Casserole

Haven't made this one yet, but it looks good. I'll let you know.

• 1 c chopped onion (abt one medium onion)
• 1x 16 oz package light smoked turkey sausage, cut into 1/4" slices
• 2 garlic cloves, minced
• 1x 14oz can fat free chicken broth
• 2 TB brown sugar
• 2 TB tomato paste
• 1/2 tsp dried thyme
• 1/2 tsp black pepper
• 3x 16 oz cans cannellini beans
• 1 bay leaf
• 1/8 tsp ground red pepper
• 3x 1oz slices white bread
• 2 TB fresh parsley

Preheat oven to 375 degrees.

Heat a Dutch oven over medium high heat. Coat pan with cooking spray. Add onion and turkey sausage to pan. Saute for 5 min or until browned. Add garlic and saute for 2 minutes. Stire in chicken broth, scraping pan to loosen browned bits.

Stir in 2 TB brown sugar, tomato paste, dried thyme, pepper, cannellini beans, and bay leaf. Add ground red pepper, if desired (optional). Bring to a boil, cover, reduce heat and simmer for 5 minutes. Remove from heat.

Place bread in a food processor and pulse 10 times or until coarse crumbs measure 1.5 cups.

Sprinkle breadcrumbs evenly over bean mixture, and lightly coat with cooking spray. Bake at 375 fro 15 minutes or until browned. Discard bay leaf. Sprinkle with parsley.

Yield: 6 servings, 5 points each

Frozen Peanut Butter Pie

Haven't tried this, but it looks like it could be another good Tgiving recipe.

• 1 qt vanilla fat free no sugar added ice cream, slightly softened
• 1.5c fat free Cool Whip, thawed
• 2/3c crunchy peanut butter
• 2x 6oz reduced fat graham cracker crusts
• 1/4c fat free chocolate sundae syrup

Combine first 3 ingredients in a large bowl, stirring until blended. Divide mixture evenly between pie crusts. Cover and freeze 4 hours, or until firm.

Drizzle each pie with 2 TB chocolate syrup before serving. Cut each pie into 8 slices.

Yields 16 servings, 5 points each

Chocolate Toffee Mousse

This is from the WW 15 min cookbook. I've been eyeing this recipe for months, but didn't have a good excuse to make it. What better excuse than Thanksgiving? I'm going to make this for myself, so I don't eat pie.

• 3/4 c chocolate Teddy Grahams, crushed
• 8 oz container fat free Cool Whip, thawed
• 2.5 c 1% chocolate low fat milk
• 1x 2.1 oz package sugar free instant chocolate pudding mix
• 2x 1.4 oz chocolate covered toffee bars (Skor or Heath)

Divide chocolate crumbs evenly among 8 parfait glasses or one large trifle dish.
Pour milk into a large bowl. Add pudding mix, stirring with a whisk until thick. Fold in 1.5 c whipped topping and 1/4c crushed toffee bar. Spoon pudding mixture evenly over crumbs. Top with remaining whipped topping and remaining crushed toffee bar. Cover and chill until ready to serve.
Yields 8 servings, 5 points each, approximately 250 calories

Roast Chicken with 40 Cloves of Garlic

I made this for the first time 3 weeks ago, and have made it twice since then. Oh my god, it's good! It tastes like you're getting something way richer than you actually are and the sauce is so good, I get some extra bread to soak it up after I'm done with the chicken. Other than peeling the garlic cloves, this recipe is pretty easy, too.

• 1 TB extra virgin olive oil
• 4x 1/2 lb bone in chicken breast halves
• 4/ 1/2 lb bone-in chicken thighs
• 1/2 c dry white wine
• 1/2 c reduced sodium chicken broth
• 2 TB tomato paste
• 40 garlic cloves, peeled
• 1/2 tsp dried rosemary
• 1/2 tsp dried thyme
• 1 bay leaf
• 3/4 tsp salt
• 1/4 tsp black pepper

Preheat the oven to 375.

Heat oil over medium in an ovenproof skillet large enough to hold all the chicken in a single layer. Add the chicken, skin side down, to the oil and cook until browned on all sides. Transfer chicken to a plate.

Discard any fat from the skillet and set over medium-high heat. Add wine, broth and tomato paste. Cook, scraping up the browned bits from the bottom of the pan. Remove the skillet from the heat, stir in the remaining ingredients. Add the chicken and toss to coat with the sauce.

Cover the skillet tightly with foil and bake until the chicken is cooked through and the garlic is soft, 1.25-1.5 hours. Remove chicken skin before eating.

Yields: 4 servings, 2 pieces chicken, 10 garlic cloves, 5-6 TB sauce

6 points

Turkey and Black Bean Chili

This is a great hearty meal now that the weather is getting colder, but I find that the portion size is a little small on this recipe, so I add an extra can of tomatoes to stretch it out. One other suggestion - eat the chili with a baked potato for an additional point, YUM.

• 2 tsp extra virgin olive oil
• 1 onion, chopped
• 1 green bell pepper, seeded and chopped
• 4 garlic cloves, minced
• 3/4 lb ground turkey
• 1x 15oz can black beans, rinsed and drained
• 1x 14.5 oz can diced tomatoes
• 1 TB chili powder
• 2 tsp ground cumin
• 1 tsp dried oregano
• 1/2 tsp salt
• 1/2 c shredded fat free sharp cheddar cheese
• 1/4 c fat free sour cream
• 1/4 c sliced scallions

Heat the oil in a large nonstick saucepan over medium high heat. Add the onion, bell pepper and garlic. Cook, stirring occasionally, until softened, about 5 minutes. Add the turkey and cook, breaking up the meat as you cook, until it is no longer pink.

Stir in the beans, tomatoes, spices, bring to a boil. Reduce the heat and simmer, covered, until the vegetables are very tender, about 30 min. Serve with the cheese, sour cream and scallions.

Yield: 4 servings, 1 c chili, 2 TB cheese, 1 TB sour cream, 1 TB scallions

4 points (242 cal, 4 g fat, 8g fiber)

Penne with Sausage and Roasted Pepper Sauce

Made this for the first time last week - excellent leftovers and very simple.

• 2 c uncooked whole wheat penne
• 6 oz low fat ground sausage (I usually get Jimmy Dean's from HEB, since they have a low fat variety in the refrigerated section near the bacon.)
• 1.25 c bottled spaghetti sauce with mushrooms and olives
• 1/2 c diced roasted red bell peppers
• 3/4 tsp sugar

Cook pasta according to package directions. Drain well.

While pasta cooks, cook sausage in a large nonstick skillet over medium heat until brown and crumbly. Drain.

Add spaghetti sauce and bell peppers, bring to a boil. Reduce heat, simmer uncovered 5 min or until slightly thick. Remove from heat, stir in sugar. Serve over pasta.

Yield: 4 servings, 1c pasta, 1/2 c sauce

7 points each (322 cal, 9.3g fat, 2.1 g fiber)

Chicken and Asparagus in White Wine Sauce

Haven't actually made this one yet, but I plan to. It's from Cooking Light.

• 4x 6oz boneless skinless chicken breasts
• 3/4 tsp salt
• 1/4 tsp black pepper
• 2 TB butter
• 1/2c all purpose flour
• 1/2 c dry white wine
• 1/2 c fat free chicken broth
• 2 garlic cloves, minced
• 1 lb asparagus spears, trimmed
• 2 TB fresh parsley, chopped
• 1 TB lemon juice

Place each chicken breast between two sheets of plastic wrap. Pound with a tenderizer, meat mallet, small heavy skillet, or alumnium can down to 1/4 in thick. Sprinkle chicken breasts evenly with salt and pepper.

Melt butter in a large, nonstick skillet, over medium high heat. Place flour in a shallow dish. Dredge chicken in flour, add to pan. Cook 3 min on each side or until done. Remove from pan, keep warm.

Add wine broth and garlic to pan, scraping pan to loosen browned bits. Cook 2 min. Add asparagus. Cover and cook 3-5 min, or until asparagus is crisp-tender. Remove from heat. Stir in parsley and lemon juice. Serve asparagus and sauce with chicken.

Yield, 4 servings, 1 chicken breast, asparagus and 2 TB sauce

6 points each (289 calories, 2.8g fiber, 8g fat)

Microwave Potato Nachos

Made the family the less healthy version of this, and had this version myself.

• 1 large baking potato, scrubbed
• 1/4 tsp cumin
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1/3 c bottled chunky salsa
• 1/2 c canned black beans, rinsed and drained
• 1/3 c shredded low fat cheddar cheese
• 1 scallion, sliced

Cut the potato into 3/8 in slices, arrange in a single layer on a microwaveable dish. Sprinkle the potatoes with cumin, salt and pepper. Cover with plastic wrap, prick a few times to vent. Microwave on high until tender, 6 min.

Spoon the salsa over the potatoes, sprinkle with beans and cheese. Microwave, uncovered, until the cheese is melted, 2 min. Sprinkle with the scallion and serve at once.

Yield 4 servings, 1 point each

Baked Ziti Casserole

This one is super easy and can be made mostly with stuff you already have in the house.

• 6 oz uncooked penne or ziti pasta
• 2c basic marinara sauce
• 1 c part skim mozzarella cheese, divided
• 1/4 c Asiago cheese, divided
• 1/8 tsp salt
• 6 oz ground turkey breast

Preheat oven to 350.

Cook pasta according to package directions

Combine all ingredients except half of mozzarella and asiago cheeses in a casserole dish sprayed with cooking spray. Stir well. Top with remaining cheese.

Bake at 350 for 3 mins, or until cheese is slightly browned. Let stand 5 min before serving.

Yield 4 servings, 1 cup each, 7 points

Catfish Sandwiches with Creole Mayonnaise

I made this the other night and it's not only delicious, but really easy. This is one of the best new recipes I've tried in a while. You can also cook the fish on the grill or, as I did, in a skillet with some olive oil.

• Cooking spray
• 4x 6-oz catfish fillets
• 1.5 tsp cajun seasoning
• 4x 1.5 oz hamburger buns
• 3 TB fat free mayonnaise
• 1.5 tsp shallots
• 1.25 tsp whole grain dijon mustard
• 1/2 tsp lemon juice
• 4 curly leaf lettuce leaves
• 4 thick slices tomato
• 8 tsp sweet pickle relish

Heat a grill pan or skillet over medium high heat. Coat pan with cooking spray. Sprinkle fish filets with cajun seasoning on both sides. Add fillets to pan, cook 4 min on each side.

Place buns, cut side down, in pan. Cook until toasted, remove.

Combine mayonnaise, shallots, mustard and lemon juice, stirring well. Line bottom of each bun with mayonnaise mixture, lettuce and tomato (1 TB mayo per sandwich). Place fish on top, and cover with top bun.

Yield, 4 servings, 7 points each

Chicken with Tomato-Gorgonzola Salsa

This has a nice fresh taste, good for a hot day.

• 2c chopped tomato
• 1/3c chopped red onion
• 1/3 c chopped fresh basil
• 2 tsp extra virgin olive oil
• 1 tsp kosher salt, divided into two
• 6x 6oz skinless, boneless chicken breast halves
• 1/4 tsp black pepper
• cooking spray
• 3 TB crumbled gorgonzola cheese

Combine tomato, onion, basil, oil, and 1/2 tsp salt in a medium bowl. Let stand at room temperature.

Place each chicken breast between two sheets of plastic wrap and pound to a quarter inch thickness with a meat mallet. Sprinkle both sides of chicken with remaining salt and pepper.

Heat a large skillet over medium high heat. Coat with cooking spray. Add chicken to pan and cook 4 min per side, or until browned and done. Remove from pan and keep warm.

Stir cheese into tomato mixture. Serve chicken breasts with salsa on top of them.

Yield: 6 servings, each one chicken breast with 1/3c salsa

4 points per serving

Corned Beef Hash and Eggs

I make this one for either breakfast or dinner, and it's very low calorie. Fabulous.

• 1 TB light butter
• 1x 1lb 4oz package refrigerated diced potato with onion (such as Simply Potatoes)
• 1.25 cups chopped onion
• 1 c chopped green pepper
• 2 c diced lean deli corned beef (about 1/2 lb)
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1/8 tsp ground nutmeg
• 4 eggs

Melt butter in a large nonstick skillet over medium-high heat. Add potatoes, 1.25 c chopped onions, and bell pepper. Cook until tender, stirring frequently. Add corned beef and remaining ingredients, cook until thoroughly heated.

Remove from pan, spray pan with cooking spray, and reheat. Crack eggs directly into pan and cook sunny side up. Serve hash with eggs on top.

Yield: 4 servings, about 1.25 cups hash plus one egg

5 points

Mac and Cheese Lorraine

I got this from a Rachael Ray 30-min meals and just skinnied it up. The points are from the WW recipe builder, so they should be pretty accurate. In any case, this recipe is TO DIE FOR. So good, feels like it should be way more points. For those of you who were there, this is what I was eating during the WW meeting when everyone was saying how good my lunch smelled.

• 8 oz uncooked whole-wheat pasta
• 2 oz gruyere cheese
• 1 tsp ground nutmeg
• 1 tsp black pepper
• 1 tsp table salt
• 1 cup chopped onion(s)
• 2 cup Fat-free Half & Half
• 2 Tbsp all-purpose flour
• 2 slices Center Cut bacon
• 1/4 cup white wine
• (optional) 8 oz sliced mushrooms

Cook pasta according to package directions.

Cook bacon in a large skillet, when crispy, remove and crumble. Set aside. Do not drain pan.

Then, add onions (and mushrooms if desired) to drippings, cook until soft but not brown, add wine and cook a bit longer. Add half and half and flour, cook until thick and bubbly. Add cheese. Add bacon back to sauce and serve over pasta.

4 servings, 7 points each

Southwest Pork Soup

Tried this for the first time tonight, with a little cheese melted into it for some extra dairy. Since this recipe is only 4 servings and we had 6 people, I stretched it with some extra broth, tomatoes, and a can of corn. Even my stepkids, who can be picky eaters, liked it:

• 1 cup prechopped onion
• 2/3c chopped bell pepper
• 1TB minced garlic
• 1 jalapeno pepper, seeded and diced
• 1 lb pork tenderloin, trimmed and cut into bite sized pieces
• 2c fat free chicken broth
• 2 tsp chili powder
• 1 tsp ground cumin
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1x 15 oz can pink or pinto beans, rinsed and drained
• 1x14-oz can diced tomatoes, undrained
• 2TB chopped fresh cilantro (I added more than this)
• 1c diced avocado

Heat a nonstick Dutch oven or soup pot over medium-high heat. Coat pan with cooking spray. Add onion, bell pepper, garlic, and jalapeno, saute for a few minutes. Add pork, cook an additional 3 minutes. Add broth and next 6 ingedients - through tomatoes. Bring to a boil. Partially cover, reduce heat and simmer 10 min or until the pork is done, stirring occasionally (Note: I let this simmer longer to cook off some of the liquid and let the flavor settle in)

Remove from heat and stir in cilantro.

Serve with avocado.

Yield: 4 servings, 6 points each

310 calories, 10.5g fat, 8.3 g fiber, 30.6 mg protein, 74 mg cholesterol

Potato Sausage and Beer Skillet

This recipe is one that's always amazing and makes for awesome leftovers:

• 1x 14-oz Healthy Choice smoked sausage, sliced
• 1 sweet onion, cut in half and sliced
• 1x 20-oz package Simply Potatoes sliced red potato wedges
• 1 cup fat free chicken broth
• 1/2 cup light beer or Sprite

Heat a large nonstick skillet over medium high heat. Coat pan with cooking spray. Add sausage, cook several minutes until browned. Remove sausage from pan and set aside.

Add onion and potato to pan. Cook 5 min until browned, stirring often. Return sausage to pan. Add Broth and Beer, cook 10 min or until the liquid is almost completely evaporated.

Yield: 4 servings, 5 points each

Yummy new recipes - Week of Sept 22nd

I've worked on a few new things this week, all of which are amazing, plus one old favorite. Very good stuff:

• Potato Sausage and Beer Skillet
• Mac & Cheese Lorraine
• Southwestern Pork soup

Mnnnnn.

Southwest Chicken Bean Salad

We had a barbecue over the weekend and I've been eating some wonderful shrimp skewers from that for days now. But, I also made a personal party favorite - this salad - that I haven't played with for a while, and it was a big hit. It's really crisp and refreshing, but has a nice zing. I use extra cilantro to jazz it up a bit.

2 medium scallion(s), chopped
1/2 medium sweet red pepper(s), chopped
1/2 medium bell pepper(s), chopped
15 oz canned black beans, rinsed and drained
2 piece corn on the cob, kernels removed
2 Tbsp fresh lime juice
1 Tbsp canola oil
8 oz chicken breast, cooked, skinless, chopped
2 Tbsp reduced-sodium taco seasoning, about 1/2 a 1.25 oz packet
4 Tbsp cilantro, fresh, chopped
4 Tbsp fat-free sour cream

Combine scallions, peppers, beans and corn in a large bowl; toss until well mixed.Add lime juice and oil to bean mixture; toss to coat. Add chicken, taco seasoning and cilantro; toss. Top with sour cream and serve.

Yields 4 servings: about 1 1/2 cups salad plus 1 tablespoon sour cream per serving.
5 points each

Deep Dish Pizza Casserole

I made this over the weekend, and it was AWESOME. I used a bit more sauce than this calls for, and a can of diced tomatoes, to get a few extra veggies.

• 1 lb lean ground beef or turkey
• 1 15 oz jar chunky Italian-style tomato sauce
• Cooking spray
• 1 10 oz can refrigerated pizza crust dough
• 6 1 oz slices part-skim mozzarella cheese, divided

Cook meat in a medium nonstick skillet over medium-high heat until browned, stirring until it crumbles. Drian, if necessary and return to skillet. Add tomato sauce and cook until heated.

While meat cooks, coat a 9x13 dish with cooking spray. Unroll pizza dough and press into bottom and halfway-up sides of baking dish. Line bottom of pizza crust with 3 slices mozzarella cheese. Top with meat mixture.Bake, uncovered, at 425 degrees for 12 minutes. Top with remaining 3 cheese slices, and bake 5 additional mintues or until crust is browned and cheese melts. Cool 5 minutes before serving. ENJOY!

General Tso's Chicken

I haven't made this yet, so we'll see how it comes out.

1 cup reduced-sodium chicken broth
2 Tbsp cornstarch
2 Tbsp sugar
3 Tbsp low-sodium soy sauce
2 Tbsp white wine vinegar
1 Tbsp ginger root
2 tsp peanut oil
2 medium scallion(s)
4 clove garlic clove(s)
3/4 tsp crushed red pepper flakes
1 pound uncooked boneless, skinless chicken breast
2 head broccoli
2 cup cooked white rice

Cut chicken into 2" pieces. Cut broccoli and steam until just tender.

In a medium bowl, whisk together broth, cornstarch, sugar, soy sauce, vinegar and ginger; set aside.

Heat oil in a wok or large skillet over medium high heat. Add scallions, garlic, and pepper and cook 2 minutes. Add chicken and cook until browned all over, about 5 minutes. Add reserved sauce and steamed broccoli and simmer until sauce thickens and chicken is cooked through, about 3 minutes.

Serve chicken and sauce over rice.

Yields about 1 cup of chicken and sauce and 1/2 cup of rice per serving.
4 servings, 7 points each (subtract 3 if you skip the rice, or 1 if you use brown rice)

Meat Loaf

My husband says he was brought up to "just want a meatloaf every once in a while." This recipe's a pretty good one, though I'll admit, I double their recommended tomato sauce, and use about 2/3 as much hot sauce as they call for.

• 8 oz uncooked lean ground beef (with 7% fat)
• 12 oz lean ground turkey
• 1 medium onion(s), chopped
• 1/2 cup uncooked old fashioned oats
• 8 oz canned tomato sauce
• 2 Tbsp Worcestershire sauce
• 1 Tbsp hot pepper sauce
• 2 large egg white(s), beaten slightly
• 1/4 tsp table salt
• 1/4 tsp black pepper

Preheat oven to 350°F. Spray loaf pan with cooking spray. Combine beef, turkey, onion and oats in a large bowl. Mix together tomato sauce, Worcestershire sauce, hot pepper sauce, egg whites, salt and pepper. Add to meat mixture and mix well with hands. Press into pan and bake for 60 to 70 minutes. (Note: Add an extra egg white if meatloaf does not hold together properly.)

Yield: 6 servings, 3 points each (or 3 servings, 6 points each!)

Hearty Slow Cooker Black Bean Soup

This is another perennial favorite, hearty and with an awesome flavor, but fairly low points. I always add more cilantro than it calls for, yum. Great for all the rain we've been having.

• 1/4 pound chorizo
• 1 small onion(s), chopped
• 1 medium garlic clove(s), minced
• 1 small sweet red pepper(s), chopped
• 1 small green pepper(s), chopped
• 2 Tbsp dry sherry
• 1 tsp ground cumin
• 1 leaf bay leaf
• 15 oz canned black beans, undrained (x2)
• 15 oz fat-free chicken broth
• 1 medium lime(s), squeezed
• 2 Tbsp cilantro, minced
• 1/8 tsp table salt, or to taste
• 1/8 tsp black pepper, or to taste
  

Discard chorizo skin. Crumble meat and brown in 12-inch (30 cm) nonstick skillet for 2 minutes. Add onion, garlic and peppers. Sauté over medium-high heat 5 minutes. Add to slow cooker. Add sherry, cumin, bay leaf, beans and broth. Cover and cook on low for 4 to 5 hours.

Remove lid. Scoop out 1 cup beans and press with the back of a fork to mash. Return to pot. Add lime juice, cilantro, salt and pepper. Simmer uncovered just to warm through, about 5 minutes. Yields about 1.5 cup per serving.

4 Servings, 4 points each
6 points if you add fat free sour cream and low fat shredded cheese

Labor Day Week Recipes

I've had some good time over the weekend to do some cooking. Got a few good ones, and some very new ones from the Weight Watchers Community Recipe stores:

• Hearty Slow Cooker Black Bean Soup
• Meatloaf
• Chicken Curry with Coconut Milk
• Deep Dish Pizza casserole
• General Tso's Chicken

The last three are from the community forum and I've never made them before, so I can't vouch for them yet, but they looked pretty good.

Recipes for August 26th Week

I have ingredients left over from these recipes:

• Buffalo Chicken Fingers
• Marmalade pork chops

And, I'll be shopping for these recipes this week:

• Shepherd's Pie
• Veal Marsala
• Shrimp Remoulade Po Boys
• Gnocchi with Shrimp, Asparagus, and Pesto

I believe I've already posted the first three of those recipes. I'll put up the Gnocchi recipe right now.

Buffalo Chicken Fingers

• Cooking spray
• 1.25 lb uncooked boneless skinless chicken breast, cut into 16 long strips
• 1/2 tsp salt
• 1/2 tsp paprika
• 1 tsp minced garlic
• 2 TB fat free margarine
• 4 tsp hot pepper sauce
• 1/2 c light blue cheese dressing
• 4 celery stalks, trimmed and cut into 4 pieces each

Heat skillet over medium high heat with cooking spray

Place chicken on a plate and sprinkle with salt and paprika. Add chicken to skillet and cook, turning occasionally, until brown on the outside and cooked through. Add garlic, reduce heat to low, stir and cook until fragrant, about 30 seconds.

Remove skillet from heat, stir in margarine and hot sauce until margarine melts. Serve chicken with blue cheese dressing and celery on the side.

Yield: 4 servings, each 4 pieces chicken, 4 stalks celery, 2 TB dressing

4 points each

Seared Tuna Steaks with Mango & Avocado Salsa

This is something I just made up, so I don't have exact proportions, but it's super delicious, and very quick.

• 2 small but thick sashimi-grade tuna steaks
• ground black pepper
• teriyaki marinade
• 2 tsp olive oil
• 1 small mango
• 1/2 avocado

Coat tuna steaks fairly thickly in ground black pepper on both sides. Heat up a nonstick frying pan on high, add oil until quite hot. Add tuna steak, pouring a splash of teriyaki marinade on the top. Cook 3 min on one side, flip, add a splash of marinade to the top, and cook 3 min on the other side. Steak will be seared on both sides but pink in the middle.

Meanwhile, chop mango and avocado into small chunks. Serve over tuna.

Yields: 2 servings, 9 points each

Chicken Tortilla Soup

This is one of my alltime favorites, in large part because it makes AWESOME leftovers, and is super-easy. I made this last week, and I'm still loving it for lunch this week. It's not my husband's favorite, but it may be mine.

• 2x 10 oz cans Rotel Tomatoes
• 2x 10.75 oz cans condensed Tomato Soup
• 2x 14 oz cans fat free chicken broth
• 2x 15 oz cans pinto beans
• 1x 11 oz can Mexicorn
• 1 tsp chili powder
• 1 tsp cumin
• 1 tsp worstershire sauce
• 1 whole roasted rotisserie chicken (usually you can get these at the normal grocery store)
• 8 corn tortillas, cut into thin strips
• For Garnish: Fat free shredded cheddar, Fat free sour cream

Put all canned ingredients and spices into the pot. Simmer on medium, while you pick and shred all the meat off the chicken, discarding skin. It should make about 3 cups of meat. Drop the chicken into the soup and continue to simmer on medium.

Heat oven to 450. Place tortilla strips onto a cookie sheet, sprinkle with salt. Add to oven, cook until toasted, about 5-10 min. Remove from oven, add to soup.

Serve garnished with cheese and sour cream.

Yield: 6 servings,

4 points each for soup alone, depending on qty, usually 6 points per serving with cheese and sour cream

Corn, Bacon and Fingerling Potato Chowder

• 2 slices applewood smoked bacon
• 1.75 c diced onion
• 3.5 c fresh corn kernels (about 7 ears)
• 1 tsp chopped fresh thyme
• 2 garlic cloves, minced
• 2c fat free chicken broth
• 1/2c skim milk
• 1/2c half and half
• 8 oz (1/4" thick) rounds of fingerling potato slices
• 1/4 tsp salt
• 1/4 tsp pepper

Cook bacon in a large dutch oven or non stick soup pot, until crisp. Remove from pan, crumble, set aside. Add onion to drippings in pan, cook until tender, ~8 min. Add corn, thyme, and garlic. Cook 30 sec, stirring. Add broth to pan, also milk, half and half, and potatoes. Bring to a simmer. Cover and cook 10 min, or until potatoes are tender, stirring occasionally.

Transfer chowder to a blender, 2c at a time. remove center piece of lid, to allow steam to escape- cover hole with a clean towel. Puree until smooth. Repeat. Add salt and pepper, also bacon after all the soup has been pureed.

Yield: 5 servings, 1 cup each

3 points each

Recipes for August 19th Week

Last week, I was travelling for business, and, while I bought ingredients for a few dishes, I didn't do much cooking. So, this week, I'll be making most of those meals, and have bought a couple of other things besides.

• Corn, Bacon and Fingerling Potato Chowder
• Vegetables, Pasta, Chicken and Satay Sauce
• Chicken Tortilla Soup
• Buffalo Chicken Fingers
• 2-cheese lasagne
• Marmalade Pork Chops
• Peel & Eat Shrimp & Corn
• Tuna steaks with Mango and Avocado Salsa

Yum......

Pork Chops with Ancho Chile Rub & Raspberry Glaze

• 2 tsp ancho chile powder
• 1/2 tsp salt
• 1/4 tsp dried thyme
• 4x6 oz bone-in center cut pork chops
• 1/4 c fat free beef broth
• 2 TB seedless raspberry preserves

1) Combine first three ingredients in a small bowl, stirring well. Rub spice mixture evenly over pork. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add pork to pan, and cook 3 min on each side or until desired degree of doneness. Remove from pan and keep warm.

2) Add broth to pan, and cook for 30 seconds, scraping browned bits off the bottom. Increase heat to medium-high. Add preserves to pan, cook 1 min or until thick, stirring constantly with a whisk. Brush pork with glaze.

Yield: 4 servings, 1 chop + 1.5 TB glaze

4 points each

Steak Wraps with Blue Cheese and Caramelized Onions

• 1 tsp olive oil
• 5c thinly sliced onion (abt 2 onions)
• 1/4 tsp black pepper
• 1/8 tsp salt
• 1/4 cup fat free chicken broth
• 2 TB balsamic vinegar
• 1 tsp sugar
• 6 oz grilled Blackened Flank Steak (from previous recipe)
• 1 cup cannellini beans or other white beans, drained
• 4x 8 in fat free tortillas
• 4 c chopped romaine lettuce
• 1c cooked long grain rice
• 1/2 c (2 oz) crumbled blue cheese

1) Heat oil in a large nonstick skillet over medium heat. Add onion, pepper, and salt. Cook 5 min, stirring occasionally. Add broth, cook 5 min or until liquid evaporates. Stir in vinegar and sugar, cook 5 min.

2) Add blackened grilled flank steak to pan. Cook 3 min until thoroughly heated. Set aside steak mixture, keep warm.

3) Mash beans with a fork until smooth. Warm tortillas according to package directions. Spread 1/4 c beans over each tortilla, leaving a one inch border.

4) Top each tortilla with 1 c lettuce, 1/4 c rice, and 2 TB cheese. Divide steak mixture evenly between wraps, roll up.

Yield: 4 servings, 9 points each

431 calories, 9g fat, 7.5g fiber

Blackened Grilled Flank Steak

• 1 TB Garlic powder
• 2 tsp ground cumin
• 2 tsp hot paprika
• 2 tsp dried oregano
• 1 tsp kosher salt
• 1 tsp ground black pepper
• 1/2 tsp ground red pepper
• 2 lb flank steak, trimmed

1) Combine first 7 ingredients, rub over sides of steak. Cover and refrigerate 3 hrs.

2) Prepare grill

3) Place steak on grill rack coated with cooking spray. Grill 5 min on each side or until desired degree of doneness. Let stand 10 min, then cut steak diagonally across the grain into thin slices.

Yield: 8 servings, 3 oz each, 4 points

Turkey & Black Bean Chili

• 2 TSP extra virgin olive oil
• 1 onion chopped
• 1 green bell pepper, chopped
• 4 garlic cloves, minced
• 3/4 lb skinless turkey
• 1x 15 oz can black beans, rinsed and drained
• 1x 14 oz can diced tomatoes
• 1 TB chili powder
• 2 tsp ground cumin
• 1 tsp dried oregano
• 1/2 tsp salt
• 1/2 c shredded fat free cheddar cheese
• 1/4 c fat free sour cream
• 1/4 c sliced scallions

1) Heat the oil in a large nonstick saucepan over med-hi heat. Add the onion, bell pepper, and garlic. Cook, stirring occasionally, until softened.

2) Add turkey and cook until brown, breaking up as you go. Stir in the beans, the tomatoes, chili powder, cumin, oregano, and salt. Bring to a boil. Reduce the heat, and simmer, covered, until the vegetables are very tender, about 30 min.

3) Serve topped with cheese, sour cream and scallions.

Yields 4 servings, (1c chili + 2TB cheese, 1 TB sour cream, 1 TB scallions)

each serving has: 4 points, 242 cal, 4g fat, 8g fiber

Recipes for the Week of 5th August

Again, I'm trying a bunch of new stuff out of Cooking Light magazine, plus an old family favorite:

• Turkey & Black Bean Chili
• Pork chops with Ancho Chile Rub & Raspberry Glaze
• Blackened Flank Steak
• Steak wraps with Blue Cheese and Carmelized Onion
• Chili Cheese Dogs
• Southwest Turkey Burgers with Onions

Recipes to Follow.............

Shrimp Remoulade Po Boys

Another new winner from Cooking Light. Taking the trouble to grill rather than boil the shrimp is worthwhile. I also put spices on my shrimp, which wasn't called for in the original recipe. Get creative!

Remoulade Sauce

• 1/3 cup light mayonnaise
• 2 TB finely chopped onion
• 2 TB finely chopped celery
• 2 TB finely chopped green bell pepper
• 1 TB prepared horseradish (I used a little more than this)
• 2 TB ketchup
• 1 tsp minced fresh basil
• 2 tsp lemon juice
• 2 tsp worstershire
• 1/8 tsp black pepper
• 1 small garlic clove, minced

Sandwich Makings

• 24-30 large shrimp, peeled and deveined
• 6 wooden skewers, soaked in water
• 4x 3-oz loaves French bread, sliced horizontally ( I used the Pillsbury stuff in the round refrigerated container that you bake that evening)
• 1c chopped iceberg
• 1c chopped tomato

1) Preheat grill, after coating with cooking spray.

2) To make sauce, combine first 11 ingredients, chill.

3) Thread shrimp onto skewers. Spice shrimp as desired - I sprinkled mine with Louisiana BBQ spices, blackened seasoning, salt and pepper. Then grill ~3 min on each side, or until done.

4) Hollow out bread halves, leaving a 1" thick shell. If bread is not crusty enough, toast by placing on a baking sheet for 5 min at 350 degrees.

5) Assemble sandwiches with 1/4c lettuce, 1/4c tomato, 6-9 shrimp, and 1/4c sauce

Yield, 4 servings, 6 points each

Ham and Gruyere Potato Gratin

This is a new recipe I just picked up from Cooking Light, and it's fabulous. It smells beyond amazing, and tastes great. It takes forever to bake and fills your house with mouthwatering scents, but is worth the wait.

• 2.5 c 1% milk or fat free half & half
• 2TB flour
• 3/4 tsp salt
• 1/2 tsp black pepper
• 2 tsp butter
• 1/2 c finely chopped onion
• 1c (4oz) shredded Gruyere cheese, divided into two portions
• 2 lb Yukon Gold potatoes, cut into 1/8 in slices - about 6.5 c (you can use a mandoline or the slicing blade on a food processor to get even slices - I just use a knife)
• 4 oz low fat ham

1) Preheat oven to 350.

2) Combine first 4 ingredients, stirring with a whisk, set aside.

3) Heat butter in a medium saucepan or skillet over medium heat. Add onion, cook until tender but not brown. Stir in milk mixture, bring to a boil. Cook slowly over medium heat until thickened. Remove from heat, add half of cheese and stir until melted.

4) Arrange half of potatoes in an 11x7 baking dish coated with cooking spray. Pour half of sauce over potatoes, cover with ham. Top with remaining potatoes and remaining sauce. Sprinkle evenly with other half of cheese.

5) Cover with foil coated with cooking spray. Bake at 350 for 40 min. Uncover and bake another 45 min., until cheese is golden brown.

Yield: 6 servings, 7 points each

Gorgonzola Pasta

This works insanely well as leftovers and tastes like it should be way more calories.

• 6 oz uncooked wheat pasta (I like penne)
• 2c fat free half and half
• 2 TB flour
• 1/4 tsp salt
• 1/8 tsp pepper
• 1/8 tsp cayenne pepper
• 1/4c gorgonzola, crumbled
• 1/4 c parmesan cheese, shredded
• 1/4 cup chives or green onions

1) Cook pasta according to package directions. Drain.

2) With a wire whisk, combine half and half and flour in a non-stick pot or skillet. Blend until the flour is dissolved. Add salt, pepper, and cayenne. Cook over medium heat, whisking constantly, until the mixture is thick and bubbling.

3) Add gorgonzola and parmesan cheeses, and continue to cook, stirring constantly, until the cheese melts. Stir in green onions.

4) Pour over past and serve.

Yield: 4 servings, 6 points each

Recipes for July 29th Week

I'll be on a business trip for a few days this week, so am not buying for as many recipes as I normally would. I also have ingredients left over from a couple of last week's recipes:

• King Ranch Chicken
• Penne with Asparagus, Spinach & Bacon

For this week, I've got one old favorite, and then a few totally new recipes I'm trying from Cooking Light Magazine:

• Gorgonzola Pasta (old fave!)
• Shrimp Remoulade Po-Boys
• Ham & Gruyere Potato Gratin

Recipes to follow................

Veal Marsala

This recipe can be made for company easily, without anyone guessing that it's "light".

• 10-oz package presliced mushrooms
• 1/4c all purpose flour
• 1/4 tsp salt
• 1/8 tsp pepper
• 1/2 lb veal scallopine
• 1.5 tsp butter
• 1/2 c marsala wine

1) Heat a large nonstick skillet and coat with cooking spray, on medium high heat. Add Mushrooms and cook until tender. Set aside, keeping warm.

2) While mushrooms cook, place flour salt and pepper in a ziploc bag. Shake a bit to mix. Then add veal, seal the bag, and shake to coat completely. Set remaining flour to the side, reserving 1TB for sauce.

3) Melt butter in the pan over medium heat. Add veal and cook 3 min on each side, or until browned. Transfer to a serving plate, then keep warm.

4) Combine wine and reserved TB flour, stirring well to get lumps out. Add to pan. Bring to a boil, scraping browned bits clinging to bottom of pan. Add mushrooms back to the pan, heat another minute.

5) Pour mushroom sauce over veal pieces, and serve.

Yield 2 servings, 5 points each (253 cal, 7g fat, 2g fiber)

Open Faced Turkey Patty Melt

This is ridiculously good, I can never believe I get all this for the points.

• 1 tsp olive oil
• 1c vertically sliced Vidalia or other sweet onion
• 1/4c fat free ricotta cheese
• 1.5 tsp worstershire sauce
• 1/2 tsp black pepper
• 1 lb ground turkey breast
• 1 large egg white
• 4x 1oz slices of reduced fat Swiss cheese
• 4 slices light or whole grain rye bread
• 1/4 c country style dijon mustard

1) Heat oil in a large nonstick skillet over medium high heat. Add onion to pan. Cook until carmelized / brown. Transfer to a bowl.

2) Combine ricotta, worstershire, pepper, egg white, and turkey, using your hands to mix well. Divide into 4 equal sized patties. Coat pan with cooking spray, return to medium heat, and add patties. Cook 4 min each side, or until brown.

3) Meanwhile, toast bread and lay out on a cookie sheet. Spread each with 1 TB mustard, place one patty on each slice bread, and then divide onions evenly among sandwiches, placing those on top of the patties. Cover each with a slice of cheese.

4) Place in a preheated broiler for 3-4 min, or until cheese is bubbly and brown.

Yield, 4 servings, one sandwich each. 348 cal, 9g fat, 1.5 g fiber, 7 points

King Ranch Chicken

One of my husband's favorites and very easy to make, though it does have to bake for a while.

• 10 oz can chicken breast chunks, drained
• 1 can fat free cream of mushroom soup
• 1 can fat free cream of chicken soup
• 1 can Rotel tomatoes
• 8 corn tortillas, cut into fourths
• 1c fat free shredded cheddar
• 1 small onion, chopped
• 4 cloves garlic, minced
• 1/2 c celery, chopped
• salt and pepper to taste

1) Saute onions, garlic, and celery in a nonstick skillet over medium heat, after coating with cooking spray. Heat until tender. Add soups, rotel tomatoes and chicken. Heat and mix thoroughly, add salt and pepper to taste.

2) Spray a casserole dish with cooking spray. Line the bottom of the dish with half of the pieces of corn tortillas. Pour half of chicken mixture over tortillas. Then sprinkle half of cheese over the top of that. Repeat layers ending with cheese. Cover with foil.

3) Bake at 350 degrees for 30 min, covered. Uncover and bake for an additional 10 min. Let stand five min before serving.

6 servings, 4 points each

Shepherd's Pie

This one takes a while and uses a lot of pots and pans, but YUM. I make this recipe a good bit, and there are usually leftovers, which reheat wonderfully.

• 2 large potatoes, peeled and cut into 1-in chunks
• 1/4 c fat free sour cream
• 1TB margarine or light butter
• Salt and pepper to taste
• 2 tsp olive oil
• 1c onion, chopped
• 2 medium carrots, diced
• 2 stalks celery, diced
• 1lb ground turkey meat
• 3 TB flour
• 1 TB rosemary, fresh, chopped
• 1 tsp dried thyme
• 1/2 tsp salt
• 1/4 tsp pepper
• 2c chicken broth (1 full can)

1) Preheat oven to 400 degrees.

2) Boil water in a large saucepan. Add potatoes and bring to a boil. Reduce heat and simmer 10-20 min, or until fork-tender. Drain potatoes, and mash with sour cream, margarine, salt and pepper.

3) Meanwhile, heat oil in a large skillet over med-hi heat. Add onion, carrots and celery. Cook until soft. Add turkey and cook until browned, breaking up meat as you go. Add flour, thyme, rosemary, broth, salt and pepper. Stir to coat, and simmer until sauce thickens, about 5 min.

4) Transfer turkey to a deep dish pie plate or casserole dish. Spread evenly along the bottom, then do the same with the potatoes, smoothing the top with a spoon. Bake until the potatoes are golden, about 30 min.

Yield: 6 servings, 5 points each

Sausage Skillet Casserole

This is always one of my family's favorites:

• 6-oz package long grain and wild rice, such as Uncle Ben's
• 10.5 oz package 97% fat free ground sausage
• 8 oz package presliced mushrooms
• 2/3 c chopped celery
• 1/2 c chopped green onions
• 2 1/2c water
• 1 pouch chicken noodle soup mix
• 1c (4oz) preshredded 2% milk sharp cheddar cheese

1) Cook rice according to package directions, omitting salt and fat

2) Cook mushrooms, celery, and green onions over medium heat in a large skillet. Add sausage, and cook until veggies are tender and sausage is browned, stirring to crumble sausage.

3) Stir in cooked rice, water and soup mix. Bring to a boil, then reduce heat and simmer, uncovered for 15 min. Once most of liquid is absorbed, remove from heat and sprinkle with cheese. Let stand for 5 min until cheese melts.

Yield - 7 servings, 1 cup, 5 points each

Recipes for July 22nd Week

I'll post recipes throughout the week, but here are the dishes I'll be making this week:

• Sausage-rice Skillet Casserole
• Veal Marsala
• Turkey Patty Melt
• Penne with Asparagus, Spinach & Bacon
• King Ranch Chicken
• Shepherd's Pie

I'm working hard this week to hit my 65-lb loss mark, so I'll be trying to cook as many of these as possible (oh, yes, and exercising my butt off). More to follow throughout the week.

Jalapeno Chicken

• 4 teaspoons low sodium taco seasoning
• 4x 6-oz chicken breasts, skinless, boneless
• 1/2 c (2oz) shredded Monterey Jack cheese with jalapenos
• 2TB green chiles or sliced jalapenos
• Cooking spray

Sprinkle taco seasoning on both sides of the chicken breasts

Heat a large nonstick skillet over medium heat. Coat chicken with cooking spray, and add to pan. Cook 7 min on each side, or until chicken is done.

Remove pan from heat, sprinkle chicken with cheese. Cover and let stand 3 min or until cheese melts. Top chicken with chiles.

Yield: 4 servings, 1 chicken breast each, 6 points

Summer Vegetable Curry

• 1 sprays cooking spray
• 1 large onion(s), finely chopped
• 2 medium garlic clove(s), crushed
• 1 piece ginger root, 1 inch, peeled and finely chopped
• 2 Tbsp curry powder, or to taste
• 1 pound Butternut squash, chopped
• 1 small head cauliflower, broken into florets
• 1 medium zucchini, sliced
• 1 medium sweet red pepper(s), chopped
• 1/4 pound uncooked string beans, chopped
• 3 1/2 cup canned tomatoes, chopped
• 1 cube vegetable bouillon cube, dissolved in 2 cups hot water
• 2 Tbsp cilantro, leaves and stalks, roughly chopped (about a handful)
• 1/2 tsp table salt, or to taste
• 1/2 tsp black pepper, freshly ground, or to taste
  

Coat a large saucepan with cooking spray. Heat over medium-high heat. Sauté onion, garlic and ginger until softened, but not browned, about 3 to 4 minutes.

Add curry powder and stir well. Add vegetables, canned tomatoes, broth and 1 1/2 tablespoons of cilantro; stir and heat until boiling. Reduce heat and simmer, covered, until vegetables are tender, about for 45 minutes.

Season to taste and garnish with remaining cilantro.

Cook’s tips: Garnish each serving with 2 tablespoons of plain fat-free yogurt mixed with chopped fresh mint. You can also add cooked brown rice or a can of chick peas to the curry if desired (keep track of any added POINTS values).

Yield - 4 servings, 3 points each

Grilled Tandoori Chicken and Couscous

1 1/4 pound boneless, skinless chicken thigh(s), cut into 32 chunks (about 4 pieces per thigh)
1 1/4 cup plain fat-free yogurt, divided
2 Tbsp tandoori spice mix
1/2 cup cucumber(s), English variety, diced
3 Tbsp mint leaves, fresh, chopped
1/4 tsp table salt
1 medium red onion(s), cut into 16 wedges
2 sprays olive oil cooking spray
2 cup cooked whole wheat couscous

Put chicken, 1/2 cup of yogurt and spice mix in a resealable plastic food storage bag. Seal bag and turn to mix and coat. Place bag on a plate and refrigerate on lowest shelf for at least 1 hour or up to 8 hours.

Yields 4 servings, 6 points each

To make sauce, stir together remaining 3/4 cup of yogurt, cucumber, mint and salt in a small bowl until blended; refrigerate until ready to serve.

Preheat grill. Remove chicken from marinade; discard marinade. Thread chicken and onion wedges onto 8 metal skewers, using 4 pieces of chicken and 2 pieces of onion per skewer. (If using wooden skewers soak them in water 30 minutes before use to prevent burning.) Coat chicken and onions with cooking spray.

Grill skewers, turning often, until chicken is no longer pink in center, about 7 to 9 minutes. Serve skewers over couscous with sauce on the side. Yields 2 skewers, 1/2 cup of couscous and about 1/4 cup of sauce per serving.

Two-Cheese Vegetable Lasagna

• 1 sprays cooking spray
• 1/2 cup onion(s), diced
• 2 cup button mushrooms, or cremini mushrooms, sliced
• 2 medium garlic clove(s), minced
• 16 oz chopped frozen spinach, thawed and well-drained
• 15 oz fat-free ricotta cheese
• 1 cup shredded fat-free mozzarella cheese
• 1 large egg white(s)
• 1/8 tsp ground nutmeg
• 14 oz canned tomato sauce
• 14 oz canned diced tomatoes, with basil, garlic and oregano
• 8 oz uncooked whole-wheat pasta, lasagna noodles (9 noodles)
• 2 Tbsp SoyaKaas Grated Parmesan Style Soy Cheese, or similar product
  

Preheat oven to 350ºF. Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add onion, mushrooms and garlic; sauté until mushroom liquid cooks off, about 5 to 7 minutes. Add spinach; cook until liquid evaporates, about 2 minutes more. Remove skillet from heat and transfer mixture to a large bowl. Add ricotta, mozzarella, egg white and nutmeg; mix well to combine.

Mix together tomato sauce and diced tomatoes in another bowl. Spoon 3/4 cup of tomato mixture into bottom of an 11 X 7-inch baking dish. Top with 3 uncooked lasagna noodles. Top with 3/4 cup more of tomato mixture and 1/2 of cheese mixture; spread cheese mixture to make an even layer. Top with 3 more noodles and press noodles slightly into cheese mixture. Top noodles with 3/4 cup more of tomato mixture and remaining cheese mixture. Top with remaining 3 noodles, pressing noodles slightly into cheese mixture. Top with remaining tomato mixture. Sprinkle with grated cheese topping.

Bake until lasagna filling is bubbly and top is golden, about 40 minutes. Let stand 10 minutes before slicing into 6 pieces.

Yield - 6 servings, 5 points each

New Recipes for July 14th Week

I've got ingredients from two weeks ago left on a couple of recipes, and I'm trying some completely new things I've never done before, plus one old favorite.

Remaining Ingredients:

• Teriyaki Turkey Burgers
• Ham Steak with Nectarine Salsa

Totally New Recipes:

• Grilled Tandoori Chicken with Couscous
• Summer Vegetable Curry
• Vegetable Lasagne

Old Fave:

• Jalapeno Chicken

Recipes to follow!!

Missed one week, sorry!

Sorry for not posting last week, but I was too busy cooking. Back in May, I was doing a lot of work for March of Dimes, and signed up to make "gourmet lunches" for a week for two people. I was cooking those lunches last weekend and therefore didn't get around to posting. Here are the meals I made, sorry I won't post all the recipes this time, but I'll make all this stuff again (these are all some of my favorites), so you'll see these recipes at some point:

• Tortilla Soup with Chicken
• Baked Jack Chimichangas
• Pasta with Gorgonzola Sauce
• Rigatoni Bolognese
• Salad with Gorgonzola, Cranberry and Avocado
• Sausage, Potato and Beer Skillet
• King Ranch Chicken
• Pasta Salad with Olives, Tomatoes and White Beans
• Broccoli sauteed in garlic and olive oil
• Roasted asparagus
• Baked potato with cheese
• Chili-cheese corn on the cob

Anyway, in a few minutes, I'll post my recipes for the coming week.

Tuna with Jalapeno Cream

I'm so bummed, I missed my exercise class today because I got pulled into a baby shower for one of my co-workers. I did manage to avoid both pizza and cake at the shower, though, and stick to the food I'd brought with me. I'm way under points for the day, but no exercise. I think this week is likely to be a tossup on weight loss, I may have lost a little.

Anyway, here's my current favorite tuna steak recipe. I love this one because it is insanely fast to make.

• 1/2c reduced fat sour cream
• 1 jalapeno pepper, seeds removed, and finely chopped
• 1TB fresh lime juice
• 1/4 c fresh chopped cilantro
• 1/2 tsp salt
• 1TB chili powder
• 4x 6oz tuna steaks
• Cooking spray

1) Combine first 5 ingredients, set aside.

2) Rub chili powder and salt into fish, coat with cooking spray

3) Heat a large nonstick skillet over medium high heat. Add fish. Cook three minutes on each side, so that tuna is still pink in the middle. Serve topped with sour cream mixture.

Yield: 4 servings, 1 steak & 2TB sour cream each

5 points, 242 cal, 5.7g fat, .5g fiber

Rigatoni Bolognese

This is one of my absolute current favorite recipes. I love to make this and keep the leftovers for lunches. It's extremely filling and not a ton of points. Yum.

• 2 tsp olive oil
• 1 onion, finely chopped
• 1 celery stalk, finely chopped
• 1 carrot, finely chopped (I usually buy a small bag of matchstick carrots from the store)
• 1 garlic clove, minced
• 1/2 lb ground lean beef
• 28oz can diced tomatoes
• 1/4c finely chopped flat leaf parsley
• 1/4c dry red wine or beef broth
• 1 fresh rosemary sprig
• 1 bay leaf
• 1/4 tsp salt
• Fresh ground pepper, to taste
• 2 cups rigatoni
• 1/4c parmesan cheese

1) Cook rigatoni according to package directions. Drain and transfer to a bowl, keep warm.

2) To make the sauce, heat the oil in a large nonstick pan on medium high heat. Add the onion, cook until transparent, then add the celery, carrot, and garlic. Cook, stirring frequently, until vegetables are tender.

3) Add the beef and cook until browned. Stir in the tomatoes, parsley, wine/broth, rosemary, bay leaf, salt, and pepper. Cook, stirring occasionally, until bubbly, then reduce heat and cook for an additioal half hour, until sauce thickens up and most liquid is gone.

4) Toss pasta and sauce together in a large bowl. Serve with cheese on top.

Yield: 4 servings (1.5c pasta, 1TB cheese each), 6 points

Beef Satay with Peanut Dipping Sauce

• 3.5 oz bag boil-in-bag long grain rice
• 1lb flank steak, trimmed
• 2TB hoisin sauce
• 1/4 tsp salt
• Cooking spray
• 2TB chopped fresh cilantro
• 2 TB light coconut milk
• 1Tb low sodium soy sauce
• 1.5 TB creamy peanut butter
• 1 tsp sugar
• 1 tsp fresh lime juice
• 1/2 tsp red curry paste

1) Preheat broiler.

2) Cook rice according to package directions. Drain, cover and keep warm.

3) Cut steak diagonally across the grain, into 1/4 in slices. Combine steak and hoisin in a bowl, toss to coat. Thread steak onto 8 skewers, after soaking skewers in water. Sprinkle evenly with salt. Place skewers on a broiler pan coated with cooking spray. Broil 3 min on each side, sprinkle skewers with cilantro.

4) Combine coconut milk with remaining ingredients in a bowl, stirring until smooth. Serve with skewers and rice.

Yield: 4 servings, 2 skewers each, 1/2 c rice, 1TB peanut sauce

7 points

Grilled Ham Steak with Nectarine Salsa

• 1lb extra lean ham steak
• 1/2 tsp chili powder
• 1/8 tsp ground cinnamon
• Cooking spray
• 3 medium nectarines, diced
• 2 TB red onion, diced
• 2TB fresh cilantro, chopped
• 1 TB fresh lime juice
• 1/2 small jalapeno pepper, fresh, minced (do not touch seeds with bare hands)
• 1 tsp Splenda or other no-cal sweetener

1) Preheat grill or broiler. Sprinkle ham with chili powder and cinnamon. Lightly coat with cooking spray. Grill, turning once, until charred and hot, about 3-5 min. Remove to platter, keep warm.

2) Toss nectarines, diced onion, cilantro, lime juice, jalapeno and splenda together in a medium bowl. Serve on top of ham.

4 servings, 1/4 of ham steak and 1/3 c of salsa each, 4 points

Teriyaki Turkey Burgers

• 1.25 lb lean ground turkey
• 1TB ginger root, finely chopped
• 1TB minced garlic
• 1tsp sesame oil
• 1/4 c teriyaki sauce
• 1/4 c scallions, chopped
• 2TB cilantro, finely chopped
• 1 large egg white
• cooking spray
• 8 medium scallions, root ends trimmed
• 4 reduced calorie hamburger rolls

1) Preheat a grill or grill pan to medium high, cover to maintain heat.

2) In a large bowl, combine turkey, ginger, garlic, sesame oil, teriyaki sauce, chopped scallions, cilantro and egg white. Mix thoroughly with your hands. Divide into 4 portions, form into patties. Coat with Cooking Spray on both sides.

3) Place burgers on grill and cook, flipping once, until fully cooked, abt 5-7 min per side. A few minutes before the burgers are done, place the whole scallions on the grill and cook, turning once until bright green and charred, abt 2 min.

4) Remove burgers & scallions to a plate, lightly toast rolls on grill. Serve burgers on a roll, topped with 2 scallions.

Yield, 4 servings, 6 points each

Buffalo Chicken Fingers

Here's the Recipe for Buffalo Chicken Fingers:

• 1 1/4 pound uncooked boneless, skinless chicken breast, cut into 16 strips total (or 1 1/4 lbs boneless, skinless tenderloins)
• 1/2 tsp table salt
• 1/2 tsp paprika
• 1 tsp minced garlic
• 2 Tbsp fat-free margarine
• 4 tsp hot pepper sauce, or to taste
• 1/2 cup fat-free blue cheese dressing
• 4 medium stalk celery, trimmed, cut into 4 sticks each
• Cooking Spray

1) Coat a large nonstick skillet with cooking spray and heat over medium-high heat.

2) Place chicken on a plate and sprinkle with salt and paprika. Add chicken to skillet and cook, turning occasionally until lightly browned and cooked through, about 5 to 7 minutes. Add garlic; reduce heat to low, stir and cook until fragrant, about 30 seconds.

3) Remove skillet from heat; stir in margarine and hot sauce until margarine melts. Serve chicken with blue cheese dressing and celery on the side. Yields about 4 pieces of chicken, 4 celery sticks and 2 tablespoons of dressing per serving.

4 Servings, 4 points each

July 4th Menus

Hey, all,

Here's what I'm shopping for this week - I'm going to have my three stepchildren in for most of the week, so I need at least a few things that I can make in quantity and that are also kid-friendly. I've also got a lot of dishes on here because with the kids around and everyone off work this week, I'll need to cook more than normal:

• Teriyaki Turkey Burgers
• Grilled Ham Steak with Nectarine Salsa
• Tuna with Jalapeno Cream Sauce
• Rigatoni Bolognese
• Lean Hamburger Helper
• Beef Satay with Peanut Sauce
• Buffalo Chicken Fingers

Happy 4th, all!

Hummus & Pepper Salad

Mmmnn, after doing Carole's class today, I played around and tried a new salad combo tonight. Yummmmm.

Hummus & Pepper Salad

• Caesar Lite Bag Salad
• 1/8 c Hummus
• 1 red pepper
• 1/4 avocado
• 1 TB olive oil

Cut pepper into slices, cook on the grill with olive oil and garlic, until the skin of the pepper browns in some places (I did this at the same time as some crab legs). Cut pepper into small pieces.

Put salad in bowl. Add pepper, avocado, hummus, and olive oil. Add part of the dressing from the bag salad. Toss well.

2 servings - 4

More Recipes from this Week

Finishing off my recipe post below. I did pretty well today with the Kickboxing class at the Dell Gym (EEEEvil). I feel like I'm making progress with my exercise routine when I can finish that class without puking.

More Recipes...................

Here's what I made tonight:
Baked Turkey and Jack Chimichangas

• 1/2 lb ground turkey breast
• 16 oz can fat free refried beans
• 1 + 3/4c Salsa
• 4.5 oz can diced green chile's
• 1 tsp chili powder
• 3 TB scallions, thinly sliced
• 1c shredded reduced fat Monterey Jack cheese
• 8 large fat free or wheat tortillas
• 1c salsa
• 1/2 c fat free sour cream

1) Preheat oven to 350 degrees.

2) Add turkey to skillet and cook over medium heat until browned. Drain excess liquid from pan, then add beans, 1.75 c salsa, chilies, chili powder, and scallions. Cook until heated through, then stir in cheese.

3) Spoon filling evenly into 8 tortillas (approx 1/2 c each). Fold tortillas closed over the filling, place in baking dish coated with cooking spray. Bake 20 min at 350 degrees, or until crispy and brown.

4) Serve chimichangas with 2TB salsa and 1TB sour cream.

5 points each.

Open Faced Turkey Patty Melt

• 1tsp olive oil
• 1c vertically sliced Vidalia or other sweet onion
• 1/4 c fat free ricotta cheese
• 1.5 tsp Worstershire sauce
• 1/2 tsp black pepper
• 1lb ground turkey breast
• 1 large egg white
• Cooking spray
• 4x 1oz slices reduced fat swiss cheese (such as alpine lace)
• 4 slices light rye bread
• 1/4 c country style dijon mustard

1) Heat oil in a large nonstick skillet over medium heat. Add onion to pan. Cook 5 min or until browned, stirring occasionally. Transfer onion to a bowl.

2) Preheat broiler.

3) Combine cheese, pepper, worstershire, turkey and egg white. Divide into 4 equal portions, shaping each into a patty. Return pan to stove, heat on medium, add cooking spray, and add patties to pan. Cook 4 min per side or until brown.

4) While patties are cooking, toast 4 bread slices.

5) Assemble sandwiches - each gets 1 slice bread, 1 TB mustard, 1 turkey patty, 1/4 of onions, 1 slice cheese. Place sandwiches onto baking tray, broil for 2-4 min, or until cheese is melted and bubbly.

Serving - 1 sandwich, 7 points (348 cal, 9g fat, 1.5g fiber)

Peel & Eat Shrimp & Cocktail Sauce

• 1 - 1.5 lb uncooked shrimp
• cocktail sauce
• 3 ears corn on the cob

1) Take two pots, fill both with boiling water and place on stove to boil. In the first pot that boils, place the corn. Continue boiling corn until dinner is fully ready, about 20 min.

2)When 2nd pot boils, put shrimp into pot, cook for 3-5 min, or until shrimp rise to the top of the water. Place shrimp in a collander and drain. Then, put ~20 ice cubes in with the shrimp and allow shrimp to cool.

3) While shrimp is cooling, place cocktail sauce into serving dishes, and take corn out of water. Get a bowl for shrimp shells and serve.

3 servings, 4 pts for shrimp, 1pt for corn = 5 points

This Week's Menus

Hey there,
I gained 3lbs last week, with my son's 5th birthday party, lack of exercise, and generally cheating on my weight loss plan. So, this week, I have to get on the stick with cooking - that always helps me eat a bit better. I've also been exercising like a madwoman this weekend - I did a 5-mi run/walk with my son this morning. It's too sweet to see him trying to keep up with me - it makes me feel like I'm actually setting a decent example. Anyway, as usual, I chose some dishes to cook this week - this is what's on my menu for this week:

• Sausage, potato, and onion skillet dinner
• Penne with Asparagus, Spinach and Bacon
• Peel & Eat Shrimp with cocktail sauce
• Turkey Patty Melts
• Baked turkey & jack cheese chimichangas

Recipes.....................

Sausage, Potato and Onion Skillet Dinner:

• Cooking Spray
• 14-oz Light smoked sausage, like Healthy Choice, sliced
• 1 sweet onion, cut in half and sliced
• 20-oz package pre-sliced red potato wedges, like Simply Potatoes
• 1c fat free chicken broth
• 1/2 c. light beer or Sprite

1) Heat a large nonstick skillet over medium high heat. Coat pan with cooking spray. Add sausage, and cook, stirring often, until sausage is nicely browned. Take sausage out of pan, set aside for later.

2) Re-coat pan with cooking spray, Add onion and potato. Cook until brown, about 10 min. Add sausage back to pan, add broth and beer. Cook until liquid is almost completely absorbed, stirring occasionally.

Yield: 5 servings, 1c each, 4 points (199 cal, 3.6g fat, 3g fiber)

Penne With Asparagus, Spinach and Bacon

• 8 oz uncooked penne pasta (I've been loving Dreamfield's pasta lately - same nutritionals as wheat pasta but tastes better)
• 2 bacon slices
• 1/2 c chopped sweet onion
• 1lb asparagus, sliced into 1-in pieces
• 1.5 c fat free chicken broth
• 4c bagged baby spinach
• 1/2 c (2oz) shredded parmesan cheese, divided
• 1/4 tsp black pepper

1) Cook pasta according to package directions. Drain, keep warm.

2) Cook bacon in a large nonstick skillet, until crisp. Remove from pan, crumble. Add onion to drippings in pan, saute one minute. Add asparagus and broth to pan. Bring to a boil. Reduce heat and simmer until asparagus is crisp-tender. Add Pasta, spinach, half of cheese, and pepper. Toss well. Sprinkle with remaining cheese and crumbled bacon.

Yield: 4 servings (1.5c pasta, 1TB cheese)

7 pts (363 cal, 10 g fat, 4.6g fiber)

Getting tired now, will write the rest of these recipes in tomorrow night. Man, my legs are sore from that run today. It was hot, and a longer distance than I'm used to.