Spaghetti and Meatball "Stoup"

"Stoup"- according to Rachael Ray is thicker than soup but thinner than stew and this is a great recipe for your first adventure into stoupland. I've adapted mine from Rachael's recipe and I think I did pretty good.

Source: adapted from Rachael Ray

Serves: 2- her original recipe is written for 4, but I am firm in believing only cooking the amount of servings you have people. Feel free to double or make alterations for you and your family/guests

Ingredients:

10 baby carrots, sliced

2 ribs celery, sliced

1 small or 1/2 large onion, chopped

1 clove garlic, chopped

1 8oz can of tomato sauce and 1/2 of another small can

2 cups chicken/vegetable broth

1/2 ground beef/turkey/venison

1/8 cup bread crumbs, Italian if you have them. If not, add a tsp or two of Italian seasoning

1/8 cup plus 2 Tbl egg beaters

2 cups egg noodles

Preheat a med. soup pot over med. heat. Add a tsp of olive oil, carrots, onions, celery, garlic and saute 5 minutes. Add tomato sauce and broth and cover pot. Turn up heat and bring to a fast boil.

While your soup is warming up, start making the meatballs. Mix the ground meat with the bread crumbs and the egg beaters. Roll into meatballs. I try to make an even number for easy splitting.

Once the tomato and broth mixture is reached the boil, slide the meatballs into soup. Bring back to a boil and then stir in spaghetti. Reduce the heat and simmer soup 10 minutes more stirring one or two times, until pasta is tender and meatballs have cooked through.

Feel free to serve with crusty bread but I have never chosen this route. Enjoy!

Caramel Corn

Nothing says holidays better than peanut brittle and caramel corn....so this year was my time to try my hand in it. I think both of them turned out pretty good!

Ingredients:

12 cups air popped popcorn

1 cup brown sugar

1/2 cup butter (1 stick)

1/2 cup light karo syrup

1/2 tsp salt

1/2 tsp vanilla

1/2 tsp baking soda

Put popcorn in a big roasting pan.

Mix the brown sugar, butter, syrup and salt in a sauce pan over med. heat until it's a foamy boil. Quickly stir in 1/2 tsp vanilla and then 1/2 tsp baking soda (in that order). Mixture will foam. Pour quickly over popcorn (stir well) and bake 1 hr at 250. Must stir every 15 minutes. Cool in pan and then break up.

SUNDAY Slow Cooked Soup: Beans and Greens

Nothing says cold winter day better than a pot of beans cooking all afternoon. And when I say, all afternoon, I don't mean standing over the stove baby sitting them. This wonderful soup is a low maintenance meal that you will cook again and again. It may sound tough and labor intensive, but give it a chance. I enjoy cooking throughout the day and warming up at the end of the night with a hot bowl of soup and nice glass of vino.

Ingredients:

1 1/2 cup dried Great Northern white beans

1 med. onion, chopped

1/2 bell pepper, seeded and chopped

1 lb turkey sausage (kind of like kielbasa)

4 cups chicken broth

4 cups water

1 bunch of greens, stems removed and chopped....feel free to experiment with this one...but my preference is collard greens

to taste: salt, pepper and red pepper flakes

Directions:

1. Place the beans in your soup pot with enough water to cover them. Covered, bring to a boil and then turn off heat. Let the beans stand at least one hour.

2. Drain the beans and set aside. In the same soup pot, add the onion, bell pepper and sausage. Cook until the vegetables and sausage are slightly browned, about 5 minutes.

3. Add the beans, chicken broth and water to the pot. Bring to a boil. Reduce the heat to low, cover and simmer for 2 hours.

4. Add the greens, salt and pepper. Stir well and continue cooking over low heat, covered, until the greens are tender. Another 30-45 minutes.

*I normally start step one when I get up and just leave them in the warm water until I'm ready to start the remainder of the steps.

*The greens may seem like a lot but they really cook down. If this is your first time using them, feel free to use less. We just found ourselves really enjoying them so every time I make this I end up adding more and more.

*There are recipes out there using canned beans that don't take near as long...but I just find this slow cooked meal really self-gratifying, extra yummy and relaxing. Plus, no sodium in dried beans like there can be in the canned ones.

Fruit Dip

There are tons and tons of different fruit dip recipes out there using ingredients such as: jello, yogurt, cottage cheese (yes, I found one), cool whip and the list continues. My favorite...and the favorite of a few of my friends happens to use:

1 (7 oz) jar marshmallow creme

1 pkg of reduced fat cream cheese, softened

2-3 Tbl orange juice

Using an electric mixer, whip the marshmallow creme with the cream cheese. Once those are nicely incorporated, stir in the orange juice. If you drink orange juice on a regular basis and keep it in the fridge...use that. If you're like me and never have the stuff around, feel free to buy ONE orange and juice it yourself! For an extra flare, stir in some orange zest.

Use with fruits of your liking!

*If you're using apples, sprinkle them with some lemon juice to help them from going brown. Using bananas....soak in pineapple juice! Enjoy

Microwave Peanut Brittle

WOW!! I can't believe this was the first time I've ever made peanut brittle but it definitely won't be my last. Super easy, super fast and super yummy!! Try it with your family...they'll thank you.

Ingredients:

1 cup raw peanuts (found in the produce area)

1 cup sugar

1/2 cup light karo syrup

1 tsp baking soda

1/8 tsp salt

1 tsp butter

1 tsp vanilla

Place peanuts, sugar, syrup and salt in a microwave safe dish. Cook in microwave for 4 minutes. Remove and stir and then cook for 4 more minutes. Stir in butter and cook for 2 more min. Remove and stir in vanilla and baking soda. Pour on a cookie sheet that has been sprayed with cooking spray and let cool. Break in pieces.

Super Easy Fried Rice

Source: Adapted from Weight Watchers
Serves: 2

Ingredients:

1 large egg

1/2 cup carrots, shredded

1/2 cup scallions, sliced and divided

1 1/2 cups cooked white rice

1/4 cup frozen green peas, thawed

1/8 cup low-sodium soy sauce

1. In a heated pan coated with cooking spray, scramble egg. Once cooked, set aside.

2. Using same skillet, coat again with cooking spray and cook carrots and all but 2 Tbls scallions; saute until carrots are crisp-tender, about 2-3 minutes.

3. Stir in cooked rice, peas and soy sauce; cook until heated through, stirring once or twice for about 1 minute. Gently stir in cooked egg and remaining scallions; heat through.

*This was a super fast meal to prepare. While rice is cooking, steps one and two can be completed. No need to wait on the rice to cook and then start the other steps. I didn't have scallions so I just used a regular onion, but if you're making a trip to the store.....I would suggest the scallions. Feel free to bulk up with a few slices of sliced canadian bacon or even some shrimp! Enjoy

Shower Punch

1 quart Pineapple juice

1- 2 liter Sprite or 7 up
Frozen sherbet

Mix juice and sprite together and then scoop sherbet on top! It's as easy as that. Add sherbet throughout shower or party so people will still get chunks of it. I like the mixed sherbet but it's to your taste.

Roast Chicken Breast

What a beautiful dish! This white meat has never been so juicy and you'll have enough left over for lunch the next day. I hope you enjoy it just as much as I did.

Source: Weight Watchers
Ingredients: Serves 2 with 2 servings of chicken left over

2 Tbl whole-grain Dijon mustard
1 Tbl chopped fresh tarragon, or 1 tsp dried
1 garlic clove, minced
1 tsp olive oil
1 tsp honey
1/2 tsp salt
1 skinless bone-in chicken breast
4 small potatoes, cut into chunks
2 carrots, cut into chunks
1/2 lb fresh asparagus

1. Preheat oven to 400. Spray a 9x13 inch baking dish with nonstick spray.
2. Combine the mustard, tarragon, garlic, oil, honey and salt in a med bowl. Add the chicken; toss well to coat.
3. Place the chicken, breast side up, in the center of the baking dish. Add the potatoes and carrots to the mustard mixture and toss to coat. Arrange the potatoes and carrots around the chicken. Roast 25 minutes.
4. Meanwhile, trim and discard the tough ends of the asparagus; cut into 2 inch lengths. Add to potatoes and carrots in a baking pan; stirring to coat asparagus. Roast until chicken is cooked and vegetables are tender, about 12 minutes longer.
5. Cut the chicken breast in two. Wrap and refrigerate half for up to 3 days for later use. Thinly slice the remaining half chicken breast from the bone and serve with vegetables.

*I could only find bone-in skin on chicken breast. So I just removed skin before cooking.

TUESDAY TIPS

*Chick Fil A- order a child's meal and you can trade in the toy for a small ice cream cone

*If you don't buy it you can't eat it!

*Only shop the perimeter of the store...you'll be forced to buy fresh and non-processed foods

*Figure out your tough time of the day and how you can avoid succumbing to food

*Sliced zucchini is a great vehicle for cheese dip

*"Can't never did do anything"

*Have you ever tried Edamame? They come frozen and all you need to do is steam them for a few minutes to warm them up. Serve them with a little salt and enjoy! It's great for a light snack.

Crustless Pumpkin Pie

Nothing says Happy Halloween and fall like the sweet smell of pumpkin pie spice cooking away on acrisp and cool Halloween afternoon. Give this re-vamped pumpkin pie recipe a try!

Ingredients: Serves 8, 1 pt each

1- 15oz can pumpkin
1 can evaporated skim milk (12 oz)
3/4 cup egg beaters
1/2 t salt
3 t pumpkin pie spice
1 t vanilla
2/3 cup sugar

Combine all and pour into a 9 inch pie plate, bake 15 min at 400, THEN at 325 for another 45 minutes or until done.

Enjoy!

Pumpkin Oatmeal

I know I've already done one oatmeal with pumpkin but this one is instant oats cooked in either the microwave or on the stove.

Ingredients: Serves 1 for 3 points
1 cup water
1/3 cup oatmeal
2 T canned pumpkin
1/4 t pumpkin pie spice
1/4 t cinnamon
1 T brown sugar
dash of salt

Boil water and salt. Add oats and cook over medium heat for 2-3 minutes. Add the rest of the ingredients and enjoy! The pumpkin adds fiber and it helps cool the oatmeal down so you don't burn your tongue. Yummy!

Yum Yum Brownie Muffins

Source: Hungry Girl, serves 18

Mix one box devil's food cake mix with one
can of pumpkin.

This will be really thick and you'll want to
add water but DON'T, don't add anything
to it.

Put in sprayed or lined muffin tins and bake
at 400 for 20 minutes.

Enjoy!

Pumpkin Pancakes

Mix equal parts of pancake mix and canned pumpkin and then follow directions listed on mix! Yes, it's that easy and they are ohhh so good.

I always avoid pancakes because it never fails, I'm hungry in an hour. But these fiber packed beauties stuck with me until lunch. Also, I omit the egg for these pancakes. Enjoy and happy eating!

Fiber One Muffins- Reformed

Ingredients: serves 18, 1 pt each
1 box Fiber One muffin mix
1 cup canned pumpkin
1 cup water
1/2 cup egg substitute

Mix all ingredients until blended. Spray 18 muffin tins with cooking spray. Pour mix into tins and bake as directed on box.

Pumpkin Cream Cheese

Ingredients:
1- 8 oz low fat cream cheese (softened)
1/2 cup pumpkin puree
3 T brown sugar
2 t pumpkin pie spice
2 t vanilla

Blend all together and enjoy! What a wonderful topping to a toasted English muffin or a bagel thin.

Pumpkin Angel Food Cake

Mmmm mmmm mmmm...'nuff said

Ingredients:
1 box of Angel Food Cake mix- one step variety
1- 15oz can of pumpkin puree
2 t pumpkin pie spice
1 cup water

Mix the pumpkin, spice and water together. Then fold in the cake mix. Angel food is much like a sponge so you do not want to over mix the batter. Bake as directed on the box (no greasing required). I baked mine in a 9x13 for 30 minutes. Yummy!

SLOW COOKER SUNDAY: Pumpkin Oatmeal

When my Weight Watchers leader asked me if I had ever heard of oatmeal and pumpkin in the crockpot I was really intrigued. I'm always up for new recipes and I know the two together have invlauable positives when it comes to nutritional value. So I hit internet in search of a new recipe and found one at a cute little blog named Laaloosh.

It's different to say the least and definatley has potential but needed a little more sugar and spice when served up for breakfast this sunday morning.

Ingredients: serves 8, 1 cup each for 3 points
1- 15oz can of pumpkin or 3 cups of fresh pumpkin (peeled, seeded and cut into small cubes)
5 cups water
1 1/2 cups steel-cut oats
1/4 cup honey
1 T brown sugar
1 t cinnamon
1/2 t nutmeg
1/2 t salt

Combine everything in a crock pot, cover and cook on low for 6 hours. Stir well before serving.

Notes: I used fresh pumpkin this time...next time I will definitely skip that hassle and just use the canned stuff. Steel cut oats are a must in this recipe. They are not rolled like your normal every day oat and benefit from the long and slow cooking. My husband and I found we needed to add a little more salt, brown sugar and cinnamon to the final product. Defiantly a powerhouse meal when it comes to sustainability and fiber count for the day! This will stick to your ribs and keep you full until lunch. Enjoy!

Special pumpkins treats from now until Halloween!!

Halloween is fast approaching which also means Thanksgiving is right around the corner. A staple of fall cuisine, from breakfast to entrees to desserts has always been pumpkin. There are a number of interesting and tasty dishes you can put together with some pumpkin puree and a handful of spices so check back every day from now until Halloween for some always easy and healthy pumpkin recipes!

Sausage and Kale with Rigatoni

Oh wow, this was so easy and yummy!! I can't wait for the next time.... Very simplistic with the added seasoning (more like non-existent) which made me a little leery of bland food, but not the case with this wonderful dish. Please try and enjoy!

Source: Weight Watchers, serves 4, 7 points per serving

Ingredients:
2 cups uncooked rigatoni
1/8 t salt for cooking pasta
8 oz raw turkey sausage, sweet Italian variety (two links)
4 cups kale, roughly chopped into bite-sized pieces
1 cup canned chicken broth
1/4 t salt
1/4 t black pepper
1/2 cup shredded Parmesan cheese

*Cook rigatoni in salted water according to directions. Drain.
*Meanwhile, remove sausage from casing and cook in a large nonstick skillet over medium heat, breaking up sausage as it cooks, about 3 minutes. Add kale; cook, stirring frequently, until limp, about 3-5 minutes.
*Add broth to skillet and scrape up browned bits on bottom of skillet; season with salt and pepper. Cover skillet and reduce heat to low; cook until kale is tender, about 5-10 minutes. Stir in rigatoni; heat through.
*Sprinkle each portion with 2 T of cheese before serving.

Notes: Next time I would double or triple the amount of kale. It cooks down and I could have eaten way more for the small amount of calories. I also used the Gruyere cheese left over from the Chicken Cordon Bleu and it was perfect! If you can, use freshly shredded cheese....it really does make a difference in the flavor.

SLOW COOKER SUNDAY: BBQ Chicken

Source: Hungry-Girl

Ingredients: serves 7

1 cup canned tomato sauce

1/2 cup ketchup

2 T plus 2 t brown sugar

2 T plus 2 t cider vinegar

2 t garlic powder

1 1/2 lbs raw boneless skinless lean chicken breasts- about 3 breasts

1. Place all ingredients except chicken in the crock pot. Stir until mixed. Add chicken and coat well with sauce.

2. Cover and cook on high for 3-4 hours or low for 7-8 hours, until chicken is fully cooked.

3. Once cooked, shred the chicken and mix well with the sauce.

Serve over a salad, stuffed inside a tortilla or as a bbq sandwich.

Blueberry Cobblers

What a wonderful finish to a home cooked meal....

Source: Weight Watchers, serves 2- 4 pts each

Ingredients:
1 1/2 cups fresh or frozen blueberries (no need to thaw them if using frozen)
2 T + 1/2 t sugar
1 t minced peeled fresh ginger- I grated the ginger instead of mincing it
1 t grated fresh lemon zest
1 t fresh lemon juice
1/4 t cinnamon
1/2 cup reduced-fat baking mix such as Bisquick
3 T fat-free milk

1. Preheat the oven to 300 and spray 2 custard cups with nonstick spray.
2. Combine the blueberries, 2 T of the sugar, ginger, lemon zest and juice, and cinnamon in a med. bowl. Divide the blueberry mixture between the custard cups.
3. Combine the baking mix and milk in a small bowl. Spoon the batter over the blueberry mixture and sprinkle with the remaining 1/2 t sugar. Place the custard cups on a small baking sheet.
4. Bake the cobblers until the topping is golden and the filling is bubbling, about 20 min. Serve warm or at room temp.

Tip: You can make them earlier in the day to serve at room temp or reheat them in a 375 degree oven for 10-12 minutes. I always keep frozen blueberries on hand for occasions like this, Saturday morning pancakes or blueberry muffins. Enjoy!

Chicken Salad

After I found out the creamy chicken salad from the store had 8 points in a mere 1/3 cup serving (not including the bread!) I decided I could do way better and set out to make a wonderful healthy rendition myself.

Ingredients:

1 can chicken breast

10 grapes- quartered

1/4 apple- chunked

1 T plus 1 t dijon mustard

1/4 cup mayo- add another 1/8 cup if needed

1/2 stalk celery- diced

Mix all together and serve on wheat or orrowheat bread!! So yummy and much better than the store bought stuff......

Cocunut Shrimp with Black Bean and Mango Salad

What a wonderful melody of flavors! This one didn't let us down and I'm sure it won't for you either.

Source: Weight Watchers

Note: The shrimp part of the recipe is designed to be used for two meals (serves 4). Feel free to save some for left overs or adjust for just two servings.

Ingredients for shrimp:
1/2 cup unsweetened coconut
1/3 cup flour
3/4 t salt
1/ t crushed red pepper
1 large egg
1 lb jumbo shrimp, peeled (tails left on), deveined, butterflied and patted dry
1/4 cup apricot all-fruit spread
1 T prepared horseradish
1 t teriyaki or soy sauce

1. Preheat oven to 450. Spray a baking sheet with nonstick spray.
2. Combine the coconut, flour, salt and red pepper on a plate.
3. Beat the egg in a med. bowl. Add the shrimp and toss to coat. Lift each shrimp from the egg, letting the excess egg drip off the shrimp, then coat in the coconut mixture, pressing to adhere. Place shrimp on the baking sheet in a single layer. Lightly spray with nonstick spray. Bake until the shrimp are golden on the outside and opaque in the center, about 10 minutes.
4. Meanwhile, combine the apricot spread, horseradish and teriyaki sauce in a small bowl.
5. Transfer half of the cooked shrimp to a plate to cool. Then cover with plastic wrap and refrigerate for up to 2 days for later use. Serve the remaining shrimp with the apricot sauce and the following black bean salad.

Ingredients for Black Bean and Mango Salsa for 2:
1/4 cup finely chopped red onion
1 T chopped fresh cilantro
2 t fresh lime juice
1 t extra virgin olive oil
1/8 t salt
1/8 t cumin
1 cup canned black beans, rinsed and drained
1/2 cup fresh or thawed frozen corn
1/2 cup fresh mango chunks

Combine the onion, cilantro, lime juice, oil, salt and cumin in a med. bowl. Gently stir in the black beans, corn and mango and serve with half of the shrimp recipe above.

Notes: If you would like, go ahead and take the tails off. Just a pain when you go to eat them. Egg substitute can be used in place of the egg. 425 is plenty of heat and I would suggest to turn the shrimp mid-way through. I used canned corn and didn't add the oil.

Oven-Fried Paprika Chicken

Source: Weight Watchers
Serves 4: 4 pts per serving

Ingredients:
Cooking Spray
1/2 cup plain fat-free yogurt
1 T sweet paprika, divided
15 saltine crackers, crushed into crumbs
1 t salt
1/4 t ground black pepper
1 lb uncooked boneless, skinless chicken breast (4- 4oz thin pieces)
1 T chopped fresh parsley

*Preheat broiler and coat a baking sheet with cooking spray.
*Place yogurt and 1 t of paprika in a small bowl; mix to combine. Combine cracker crumbs, salt, pepper and remaining 2 t paprika on a pie plate; stir to combine.
*Place each chicken cutlet in yogurt mixture and turn to coat. Next, place chicken in crumb mixture, turning to coat both sides and pressing lightly to make crumbs stick.
*Place coated chicken on prepared baking sheet and lightly spray with cooking spray. Broil 3 to 4 inches from heat source until golden brown and cooked through, flipping once about 4-5 minutes per side. To serve, sprinkle with parsley

Notes: I pounded out the chicken breasts before coating in yogurt mixture. I also used Greek yogurt. This was a first for us but won't be the last!! Very yummy and satisfying.

TUESDAY TIPS

*Did you know the monounsaturated fats in avocado can lower your LDL cholesterol (the bad cholesterol) and can lower the risk of heart disease and stroke. So the next time you eat a Boca burger...top it with a little bit of avocado for some good fat and a nice creamy flavor. Other sources of monounsaturated fats are vegetable oils such as olive, canola, peanut, sesame and sunflower; peanut butter and many nuts and seeds. If you are going to eat these items...eat them in MODERATION

*When preparing your dinner plate, use a salad plate. Even if you go back for seconds you will have more time to think about what and how much you are eating. Also, it will give your stomach a little time to tell you it's full.

*Running out of new meal ideas for you and the family? Pull out the cookbooks and magazines and try something new. Don't forget to tweak it to make it just a little bit healthier....cobbler does NOT need a stick of butter. See my rendition here

*Making a new recipe? Or even an old one? Don't be afraid to half it....dinner for two does not need an 8 serving meal

*If you don't like it, DON'T EAT IT!! And don't let people pressure you or guilt trip you into eating it.

*Ever thought of ordering a salad for an appetizer and an appetizer for your main meal? Cheaper for price and calories!

*Ever been confused on how to count calories for popcorn? The nutritional facts are normally given for unpopped kernels, well that doesn't help us much does it? From Weight Watchers: "Two tablespoons of unpopped kernels can yield anywhere from 3 1/2 cups to 5 cups depending on the type of popcorn chosen. The more butter and flavoring , the less yield you'll get, whereas plain popcorn with nothing added will yield more"

SLOW COOKER SUNDAY: Lasagna

With the weather changing outside nothing says fall and winter better than the crock pot. This one is perfect for a Sunday evening meal while NFL football is on. Takes a little more time to put together and doesn't cook as long as a workday crock pot meal....enjoy with a nice glass of red!

Source: Weight Watchers, serves 6

Ingredients:

1 lb uncooked lean ground beef (7% fat)

1 small onion, chopped

1 med. garlic clove, minced

28 oz canned crushed tomatoes

15 oz canned tomato sauce

1 t salt

1 t dried oregano

1/2 t dried basil

1/4 t crushed red pepper flakes, or to taste

1 cup part-skim ricotta cheese

1 1/2 cups part-skim mozzarella, shredded, divided

6 dry lasagna noodles, no-cook

1/2 cup shredded Parmesan cheese such as Romano or Parmigiano Reggiano

*Heat a large non-stick skillet over med-high head. Add beef, onion and garlic, cook; stirring frequently breaking up meat as it cooks about 5-7 minutes. Stir in crushed tomatoes, tomato sauce, salt, oregano, basil and red pepper; simmer 5 minutes to allow flavors to blend.

*Meanwhile, in a med bowl, stir together ricotta cheese and 1 cup mozzarella.

*Spoon 1/3 of beef mixture (about 2 cups) into a 5 quart slow cooker. Break 3 lasagna sheets in half and arrange over beef mixture; top with half of ricotta mixture. Repeat with another layer and finish with remaining 1/3 beef mixture.

*Cover slow cooker and cook on low setting for 4-6 hours. Remove cover; turn off heat and season to taste, if desired.

*In a small bowl, combine remaining 1/2 cup mozzarella and Parmesan; sprinkle over beef mixture. Cover and set aside until the cheese melts and the lasagna firms up, about 10 minutes

Notes: I used cottage cheese instead of the ricotta and didn't add any of the Parmesan cheese. If you have them, use a crock pot liner for easy clean up. You can put together the lasagna the night before and just turn on when you're ready. If you happen to cook it for more than 6 hours, it will still be good but the noodles will be just a little more mushy.

Quick breakfast sandwich

We hear over and over "breakfast is the most important meal of the day." I always say, "I'll be late to work before I skip breakfast." I can't make it 30 minutes without filling my tummy with something and this is one of my favorites. Just takes a little time...so wake up 10 minutes earlier and treat yourself to a wonderful filling breakfast.

Egg or 1/4 cup egg substitute

Cheese, Borden fat free sharp for 30 cal

1-2 slices of 98% fat free ham

English Muffin, Thomas' Multi-grain light for 100 cal and 8 grams of fiber!

While English muffin is toasting, cook egg or egg substitute to your liking. Put ham in same skillet to warm up. Put together your sandwich and go!

*If you make it with an egg, breakfast is 4 points. Made with egg substitute, points count will be 2!

Taco Salad

This has been one of my family's favorites ever since I can remember and I'm happy to pass it along and hopefully make it one of your family's too!

Ingredients: For 2

1/2 lb ground turkey or lean ground beef

taco seasoning

lettuce

tomato

red cabbage

cucumber

carrots

onions

freshly grated cheese

Doritos

Cook turkey until no longer pink. Add taco seasoning. Put crushed up Doritos on bottom of plate. Assemble desired salad on top and add with warm meat. Freshly grated cheese has way more flavor than the pre-shredded stuff you buy in the store and when it comes to things like this, you can cut on the calories with the extra sharpness of the cheese. Top with a little bit of reduced fat or fat free Ranch. Also, if you want to save even more calories, skip out on the ranch and just use salsa!

Grilled Chicken with salad

This may be pretty basic but it's basic that we forget about. Grill chicken with your favorite marinade and slice it up and throw a salad together. Easy, healthy and a pretty week night meal.



Here's how I did mine....


2 chicken breasts with Teriyaki marinade
lettuce
carrots
bell pepper
feta cheese
cucumber


Marinate the chicken for at least 30 minutes. Grill breasts for about 10 min per each side. It's important to NOT overcook chicken. It can be a wonderful juicy meat if people give it a chance.


Prepare what salad items you like and put together. Top with the warm meat. if you decide to have cheese, the meat will melt it nicely. Since I had feta on this, I didn't even add a dressing. Wonderful light salad that was very satisfying! If you skimp on other ingredients that add calories, feel free to double the meat for 2 servings.

My favorite kitchen utensil is a cheap scale that I bought at Wal-Mart. It's so easy for us to overeat when storebought meats are not portioned for one. **One serving of cooked chicken breast with no skin or bones is 3oz. So..do yourself a favor and get a little kitchen scale.

Grilled Veggies

Have you ever gotten into a slump with dinner? Ever cooked a chicken breast or grilled a pork chop and didn't know what to do with it? My motto....add vegetables! Every once in a while I get tired of green beans, spinach or even asparagus (notice I did not list corn or potatoes....very starchy) and I want to enjoy the summer vegetables. So while the grill is heated up, toss your favorite vegetables on there!

Squash

Onions

Zucchini

Bell peppers

Mushrooms

Tomato

Chunk all vegetables. Pour just a little olive oil on them to help from sticking to the grill, sprinkle 1-2 t dried parsley, 1-2 t dried oregano and drizzle some balsamic vinegar and toss to coat. Put in a grill basket and cook along side your favorite meat. Stir them up when you turn your meat and viola! A wonderful side that is sure to impress the mother-in-law.

TUESDAY TIPS

*When buying canned items, see if there is a reduced sodium or no salt added product....more often than not, the rest of your ingredients will have enough salt to make up for it

*PLAN PLAN PLAN!! The worst place to be with your food regimen is lost with no idea how to find your way back

*Take time to compare products...not everything is created equal

*Ever ordered a child's size? Try it

*Going to a cook out? Instead of eating two of those big juicy brats...get one and cut it longways. You'll feel like your eating two but only consumming half the calories and fat grams

*Add chicken broth to mashed potatoes instead of all that butter

*Live one meal at a time... Don't be discouraged and beat yourself up if you fall off the wagon. Just re-focus at your next meal.

Blueberry Muffins

Perfect for a lazy Sunday morning....

Source: Taste of Home

Yield: 2 batches- 1 dozen per batch

Ingredients:

4 cups all-purpose flour

1 1/2 cups sugar

1 1/2 T baking powder

1 t salt

1 t ground cinnamon

1 t ground nutmeg

Additional ingredients:

1 egg

1 cup milk

1/2 cup butter, melted

1 cup fresh or frozen blueberries

In large bowl, combine all the dry ingredients. Store in airtight containers in a cool dry place or in the freezer for up to 6 months.

To prepare muffin mix:

Place 2 3/4 cup cups muffin mix in a large bowl. In another bowl, whisk the egg, milk, and butter; stir into dry ingredients just until moistened. Fold in blueberries. Fill paper-lined muffin cups three-fourths full. Bake at 400 degrees for 18-21 minutes or until a toothpick comes out clean. Cool for 5 minutes before removing to a wire rack.

Notes: I used 1/4 cup butter and 1/4 unsweetened applesauce instead of 1/2 cup butter. Also used egg substitute instead of the egg. Next time I will spray the liners with cooking spray.

Some information about blueberries!!

*blueberries have been tested to have one of the highest ORAC values of any food in the world and the highest ORAC value within fruit!....what does that mean?? ORAC stands for oxygen radical absorbance capacity. It is a rating system for antioxidant power. Not only do blueberries have all these wonderful phytochemicals and antioxidants, this score means they perform well together and get the job done.

*blueberries keep your memory sharp

*good fighter of cancer

*lowers cholesterol

*contain anthocyanins which improve vision and brain function and guard against macular degeneration (eye disorder)

*frozen is definitely an acceptable alternative to fresh

*eat them frozen with a dollop of yogurt, throw them on a salad or mix in for a shake!

Chicken Cordon Bleu

Source: adapted from Weight Watchers

Ingredients:
2- chicken breasts
4 slices of thinly sliced ham
two slices of Comte cheese
3 T egg substitute
1/8 cup plain dry bread crumbs
1 t canola oil
1/2 cup reduced sodium chicken broth
2 T dry white wine

1. Pound chicken. I would suggest covering the chicken with syran wrap and then pound the chicken with the flat part of the meat mallet.

2. On the inside of each breast, place 2 slices of ham and a slice of Comte cheese. Roll the chicken and secure with a few toothpicks.

3. Lightly beat the egg substitute and mustard on a plate. Spread the bread crumbs on another plate. Dip the chicken rolls in the egg substitute mixture turning to coat all sides and then dip into the bread crumbs. Lightly pressing the crumbs so they adhere to the chicken.

4. Heat the oil in a non-stick skillet over med. heat. Add the chicken and cook, turning occasionally until golden on all sides, about 5 minutes. Add the broth and wine and bring to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through, 8-10 more minutes.

Serve with a side salad and maybe some green beans or asparagus.

Notes: If you cannot find Comte cheese, Gruyere is a wonderful substitute. I also left out the wine and just used the chicken broth. The key is to not overcook the chicken! This may seem like a daunting recipe at first, but you and your family will be impressed with the wonderful taste! And you'll know this revamped chicken cordon bleu is MUCH healthier than the traditional ones with grease pouring out as soon as you put your knife into it.

TUESDAY TIPS

* Drink a glass of water before you eat

*Ever tried salsa as your salad dressing? Not all restaurants will have a fat free choice but more often than not, they'll have salsa. Also try it on your homeade salads...great alternative.

*At a restaurant? Always be the first to order, you'll be less likely to change your mind and hopefully stick with the good choice you originally made.

*Design a weekly menu....you'll know what you're doing for dinner and less likely to stop for take out or go out to eat

*Try a Boca burger on Oroweat sandwich thins for a total point count of 2!

*Chew gum while preparing dinner

*always have a water bottle with you! Helps get in those liquids if it's right there

*going out for lunch? Look on-line and check out their menu and the nutritional facts. You can prepare how you're going to order before you even get there.

FOOD FOR THOUGHT

In honor of the upcoming season opener of the Arkansas Razorbacks vs. Tennessee Tech Golden Eagles and my tribute to college football and tailgating this week....here is some Razorback FOOD FOR THOUGHT:

*Arkansas set or matched 26 individual or team records in 2009

*Quarterback Ryan Mallett set or tied 16 different records in 2009

*Arkansas won a bowl game for the first time since 2003 when they defeated East Carolina in the 2010 Liberty Bowl

*Arkansas has thrown for 300+ yards 9 out of 24 games under Head Coach Bobby Petrino....prior to Petrino, Arkansas had thrown for 300+ yards 16 games in school history

*Arkansas has had six first round NFL draft picks in the last five years. We also have 19 active Razorbacks in the NFL

*Don W Reynolds Razorback Stadium only holds 8,000 less seats than the NEW Dallas Cowboys Stadium

*Tusk III, along with UGA, the Georgia Bulldog mascot, are the only live lineage mascots in the SEC.

*Tusk I, the father of Tusk II and Tusk III and one other future Tusk, died December 2004. Tusk II died January 2010.

Let's GO HOGS!!! Woooo Pig Sooie

Beer Margaritas

I know...very interesting combination but surprisingly good and refreshing.


Source: taste of home


Ingredients:
3/4 cup thawed limeade concentrate
12 oz beer
3/4 cup vodka
3/4 cup water
ice


Combine limeade, beer, vodka and water. Serve over ice and garnish with lime wedges!


*This can be made ahead of time. Just add ice when you're getting ready to serve. I've had this with Corona but if you don't have that on hand, just use a light beer.

Traditional Chex Mix

Easy to make ahead of time and throw in a Tupperware for the big game!

Source: adapted from Chex

Ingredients:
5 T butter
1 1/2 t seasoned salt
3/4 t garlic powder
1/2 t onion powder
2 T Worcestershire Sauce
9 cups of your favorite chex cereal (white, wheat and rice)
1 cup salted mixed nuts
1 cup pretzels

Preheat oven to 250. In a large roasting pan, melt butter in oven. Stir in seasonings and then pour in the other ingredients. Stir to coat all pieces. Bake 1 hour stirring every 15 minutes. Spread out on a paper towel to absorb some of the grease.

*feel free to add ingredients you like....cheerios, cheese crackers, bagel chips etc.

Tailgaiting Cupcakes

We all know there is a ton of food at pre-game parties....if you're in charge of bringing a side, try to make some changes to the normal guilty pleasures we all fall victim to. Hopefully I can provide some tips all week long in an attempt to get ready for the college game day kickoff!!! Starting with dessert of course.Ingredients:
1 box devils food cake mix
1 can diet coke

Directions:
Preheat oven to 350. Mix cake mix and diet coke together. Pour into cupcake pan and cook for 15 minutes. Makes approx 18. 2 pts each

*Feel free to frost anyway you prefer or leave them plain! Good either way.

SATURDAY SUGGESTIONS: Menu to stay on track

Weekends are hard for us eaters....totally different schedule, possible parties at night or bumming around the house with the pantry and refrigerator screaming your name. Always good to have a plan so here is a day in the life of the "Everyday Cook" weekend style.

Breakfast:
Breakfast burrito with 1 slice of bacon, egg beaters scrambled eggs (you can have 1/2 cup of egg beaters for 1 point), less than 1/4 cup shredded cheese, salsa and "La Banderita Low Carb Low Fat" wheat tortilla. Points= 4

Mid morning snack:
Just depends on what we have but try to limit it to a 2-3 point snack

Lunch:
Turkey sandwich on a sandwich thin with lettuce, tomato, cucumber and a sprinkle of oregano. I left off the cheese because with all these other wonderful flavors, you can live without.
Weight Watchers yogurt and a pre-portioned bag of baked chips. Points: 5

If needed: afternoon snack. Maybe a piece of fruit or 1/2 cup of cottage cheese. 2 points

Dinner:
Have some friends over and grill out!
Make Gingered Pork Skewers with grilled okra. 4 oz of pork per person, lots of veggies and with the pineapple, your skewers will be around 5 points. To grill okra: put about 1 t of oil on the okra, sprinkle with salt and pepper and skewer a bunch of them together. Put on the grill at the same time as the pork skewers and turn once. Delicious! Enjoy an ice cold light beer for a total dinner of 8 points!

Point total for the day: 22 points and you literally ate all day!!

Fruit Cobbler

Ingredients:
1 bag of frozen fruit (whatever mixture you like. Above picture has berry mixture)
1 box yellow cake mix
12 oz of fresca or diet soda clear in color

Directions: heat oven to 350
1. Spray bottom of cake pan with cooking spray. Pour in frozen fruit. If you're using peaches or strawberries, I would suggest cutting them into smaller pieces.

2. Sprinkle cake mix on top of fruit and then pour soda over cake. Put in heated oven.

3. About 20 minutes through, run a fork through the cake batter to let the fruit make its way to the top.

Total cook time is around 55 minutes. Serve with ice cream, plain or a little whipped cream.
*Serves 12- 3 pts each

Chicken Stir Fry

Ingredients: 2 servings
1 chicken breast
1/2 bag frozen mixed vegetables....whatever mixture you like.
Teriyaki marinade
1/2 brown rice

*marinate chicken for at least 30 minutes. I would suggest to go ahead and cut the chicken before putting it in the marinade.

1. Cook rice according to directions.
2. Cook chicken until almost done in skillet. Pour in veggies and cover with lid until veggies are cooked through. You can add more marinade or a little teriyaki sauce to give some more liquid and flavor to the veggies.

Serve with rice and possibly an egg roll!

*I've also added water chestnuts, mushrooms, onions, yellow squash and zucchini to bulk up on the veggies.

Gingered Pork Skewers

This was truly an all around wonderful meal.

Here we go!

Source: Weight Watchers

Ingredients: serves 4, 5 pts each
2 T low-sodium soy sauce
1 t ginger root, freshly grated *see note below
1/2 t mined garlic
1 1/2 cups canned unsweetened pineapple chunks or 16 fresh chunks
8 oz lean pork tenderloin, cut into 16 chunks
1 med sweet red pepper, cut into 16 chunks
3 cups cooked while wheat couscous
1/4 cup scallions, sliced

-In a Ziploc, combine soy sauce, ginger and garlic. Finely chop 2 pineapple chunks and add to bag. Add pork, seal bag and turn to coat. Refrigerate at least 30 minutes or up to 4 hours.
-Preheat outdoor grill or broiler. If using broiler, line broiler pan rack with foil for easy clean up.
-Alternately thread 2 pieces of pork, 2 pieces of pepper and 2 pieces of pineapple onto each skewer. If you are using wood skewers, make sure you have soaked them in water for a min. of 20 minutes.
-Grill or broil skewers, turning once, until pork is just barely pink in center and pepper and pineapple are lightly charred and tender, about 6-8 minutes (depending on how thick your pork chunks are). Remove from heat. Combine couscous with scallions.

We absolutely loved this dish. We don't care for couscous so we had wild rice instead (points value will change). Also served with grilled okra. Grilling okra was a first (thanks Zane) and we will never fry again. So yummy, easy and healthy!

*Ginger root. A wonderful ingredient to so many things Asian. Found on the produce aisle normally on the top shelf. It normally has all these weird nobs on the sides. It's perfectly acceptable to break off a piece of the entire root they are trying to sell you. To prepare....peel the skin and grate the root. If you have a micro plane, use that. If not, use the smallest cheese grater you have.

Sauteed Orange Shrimp with Rice

Source: Taste of Home

Ingredients: for three servings
1 pkg. (8.8oz) ready to serve whole grain brown rice
1 lb uncooked medium shrimp, peeled and deveined
2 garlic cloves, minced
1 T Olive oil
1 T butter
1/4 t cornstarch
1/2 cup orange juice
2 T mined fresh basil
1/4 t salt

1. Cook rice according to pkg directions. Meanwhile, in a large skillet, saute shrimp and garlic in oil and butter for 3-4 minutes or until shrimp turn pink.

2. Combine cornstarch and orange juice until smooth; stir in the basil and salt. Gradually stir into the skillet. Bring to a boil; cook and stir for 1-2 minutes or until slightly thickened. Serve over rice.

Above is how the recipe is written....I, of course, make changes...here's how.
*1/2 T butter
*1 t oil
*I didn't have or want to buy orange juice (we'll never drink it) so I used fresh squeezed juice from two oranges
*boiled brown rice instead of ready to serve. Cooked 1/2 cup of rice for two people.
*I used already cooked shrimp...the only problem I saw with this was that it added a little extra juice in the pan. I just drained that off and continued to cook. I also cooked this for two people and just doubled the amount of shrimp to each person. For the most part...shrimp is 60 cals per serving.

Point count per serving:
Rice- 3 pts. This is if you cook 1/2 cup of brown for two people.
Shrimp- *about 7 medium- 1 pt
Butter and Oil (my alterations)- 1 pt
Orange juice- .5 pt

Note- You have to like orange to even think about making this because the orange flavoring is very prevalent. Also, serve with a side salad...needs a little something extra.

Gyro-Style Turkey Pitas

Source: taste of home

Ingredients: serves 4
1 lb. ground turkey
1 small onion, chopped
1/2 cup sauerkraut, rinsed and well drained
2 T brown sugar
1/2 t salt
2/3 cup sour cream
3 T mayo
2 T Ranch
1 small tomato, chopped
1/3 cup chopped cucumber
4 pits breads, halved and warmed
Shredded lettuce

Directions:
1. In a large skillet, cook the turkey, onion, sauerkraut, brown sugar and salt over medium heat until meat is no longer pink; drain. Note: we used 93/7 turkey and there was nothing to drain
2. While the turkey is cooking....in a small bowl, combine the sour cream, mayo and Ranch. Stir in tomato and cucumber.
3. Fill pita halves with turkey mixture, lettuce and sauce.

What we did different:
Used fat free sour cream. Used light mayo. I stuffed as much as I could get into half a pita and then had a little salad on the side with the leftover.

What we'll do different next time:
Double the sauerkraut. Mix turkey mixture, dressing and lettuce all together and then put into the pita. Try it without the salt. And repeat "what we did different"

Flatout Pizza

Have you ever tried to order pizza for your family but no one can agree on the toppings? Well, make individuals pizzas! It will get everyone in the kitchen together and THEY can decide what they do and don't want on it. Here's a super easy and pretty healthy alternative to ordering out.



Ingredients (these are suggestions...feel free to add and make changes as you see fit)

Flatout- found either in the bakery or the bread aisle.
Pizza Sauce
Cheese
Turkey pepperoni
Onions
Bell pepper
Mushrooms (fresh or canned)
Green/black olives


Directions:
Lightly spray your Flat Out with cooking spray. Bake for 7-10 min in a 350 degree oven until it's crunchy. Spoon on pizza sauce and top away! Bake again for 10 min-12 min or until cheese is melted. One entire flatout is a serving!! Points will vary depending on the toppings you use but flatout is 1 pt.


We've also used....
turkey sausage (cook before putting on pizza), Canadian bacon and regular bacon, spinach and sliced tomato.

Homeade Chips

Now, don't be overwhelemed by the thought of making your own chips...it's much easier than you would think, easy to portion control and extra good!





Ingredients: 16 chips 1-2 pts depending on the brand of corn tortillas
Corn tortillas
Sea salt


Directions:

1. Cut the corn tortillas into 8 triangles. Get a big stack of them at one time and cut with a bread knife.

2. Spray your cookie sheet with cooking spray and lay out your triangles (you will only spray the sheet for the first batch). Try to fit as many on the sheet without overlapping. Lightly spray the chips with cooking spray and then sprinkle salt on top.

3. Cook in a 375 degree oven for 8-12 minutes. Be very careful with cooking times...they go from raw to burnt in a matter of a minutes. Golden brown is what you're looking for...

4. Cook as many as you want.

5. Let cool and store in an air tight container!

Pineapple Salmon

I know...another foil pack. But they are so easy, quick and yummy!

Pineapple Salmon Teriyaki
Source: Hungry Girl 1-2-3

Ingredients: for one pack (8 points per pack)
One 5 oz salmon fillet
1/2 T thick teriyaki marinade
1/2 T sweet Asian chili sauce
2 pineapple rings
Dash Cayenne pepper, or more to taste

Preheat oven to 375 or grill to med/high heat

In a small bowl, mix teriyaki sauce with chili sauce. Set aside.

Take a piece of foil and spray with nonstick spray. Place the salmon in the center and top with the teriyaki-chili sauce. Flip salmon over to coat evenly on both sides.

Top fish with pineapple slices and sprinkle with cayenne pepper (I did not use any cayenne). Fold up foil and cook for 15-20 minutes.

Note: At first I was a little nervous about the asian chili sauce because I don't like spicey food...but I could have actually stood for a little bit more of both teriyaki and the chili sauce.

Chicken Fiesta Pack

This was a first time recipe for us and it won't be the last! Party in your mouth with lots of flavors and goodness....

Chicken-with-a-kick pack
Source: Hungry Girl 1-2-3

Ingredients: for one pack
4 oz raw boneless skinless lean chicken breast, chopped
1/3 cup canned tomato sauce
1/4 cup seasoned black beans, drained
1/4 cup canned sweet corn, drained
1/4 cup chopped green bell pepper
1 t Tabasco Chipotle Pepper Sauce (or your favorite hot sauce)

1. Preheat oven to 375 (or grill)
2. In a bowl, combine all ingredients and mix well.
3. Scoop mixture into the center of a foil piece that was sprayed with cooking spray. Fold in sides and top and cook for 15-20 minutes.

Normally I change something in recipes but there was no need with this one! I served it in a bowl because of the juices. And for those of you that know me know that I DON'T like hot food....even I added some "Franks" hot sauce (just a few shakes) and it was so yummy. Can't wait to cook this easy no mess no fuss meal again.

Note: Try to buy the no salt added tomato sauce and corn. If at all possible, weigh your chicken. The chicken breasts we buy in the store are NOT one portion breasts....whole pack 4-5 points!

For more delicious Hungry Girl recipes, you can find her at http://www.hungry-girl.com/

Chicken Marsala

Source: adapted from All Recipes Cookbook

Ingredients for two:
2- chicken breasts (one will do if it's a larger breast) pounded out
1/4 cup flour
dash of salt
dash of pepper
1/2 t dried oregano
1 T butter
1 T olive oil
1 cup sliced mushrooms
1/2 cup Marsala wine- found by the vinegar
1/4 cup cooking sherry- found by the vinegar

1. In a shallow dish (I normally use a pie pan) mix flour, salt, pepper and oregano. Coat chicken pieces in flour mixture.

2. In a large skillet, melt butter in oil over medium heat. Place chicken in the pan and lightly brown them. Turn chicken pieces and add mushrooms. Pour in wine and sherry and cover. Simmer chicken 10 minutes, turning once or until no longer pink and juices run clear.

Suggestions: I have also used turkey breast in place of the chicken and it turned out great. When you are pounding the chicken, place plastic wrap over them to help with clean up and to not make an e coli mess in your kitchen. The pounding will help with cooking time. Feel free to double or even triple the amount of mushrooms you use and add more sherry and Marsala for a more intense flavor. Serve with green beans, side salad, mashed potatoes (the gravy from the Marsala is wonderful) or even some summer fresh tomatoes.

Some facts about button mushrooms:
*a 5 oz serving has more than 50% of the daily value for the cancer fighting trace mineral selenium, 40% of the daily value for riboflavin and 35% of copper.
*Mushrooms also contain an antioxidant called L-ergothioneine. In studies, this antioxidant seems to act as a metabolic energy enhancer, stimulating the breakdown of sugar in red blood cells and mimicking caritine in its ability to transport fat into the mitochondria of the cells where the fat can be burned for energy. (What over-the-counter weight loss supplements promise)

Source: Jonny Bowden, Ph.D.

Made Over Stromboli

Every time I make this slimmed down favorite, I think of my cousin, Krista. We lived together for a summer and this was her favorite! She now has made her own tweaks to this and cooks it all the time...Enjoy!

Quick Stromboli:

Source: adapted from Dieter's Cookbook

Ingredients:

1 - 16oz. loaf frozen wheat or white bread, thawed- Located in the freezer section. I use Rhodes frozen bread and it comes three loaves to a package.

8 oz thinkly sliced lean ham

1/4 cup shredded mozzarella chees

Chopped onions

Chopped bell pepper

Sliced green/black olives

1. Line a large cookie sheet with foil; spray with cooking spray and set aside. On a lightly floured surface, roll bread dough to a 15x8 rectangle. (if dough is difficult to roll out, cover with a towel and let rest a few minutes)

2. Top dough rectangle with ham to within 1/2 inch of the edges. Top ham with whatever toppings you like! Olives, onions, bell pepper, mozarella cheese and for an added kick...red pepper flakes. Brush edges with water.

3. On the long end, start rolling up. Pinch ends and tuck under. Place, seam side down, on the cookie sheet. Brush surface with milk. Using a sharp knife, make shallow cuts diagonally at 2-inch intervals along the top to allow steam to escape. If desired, sprinkle with Parmesan cheese (this adds absolutely no taste, just for looks)

4. Bake in a 375 degree oven for 25-30 minutes or until brown. (If necessary, cover loosely with foil after 20 minutes of baking to prevent over browning. )

Technically it serves 8 with two slices per person, but we normally only get 4 servings out of it

*Note: Read the directions on the dough package for defrosting times and suggestions. This is a great Sunday meal or a plan ahead week night meal. The bread needs some time to do it's thing. Serve a side salad because the bread in this has some calories so you want to add "free" items. I like to dip mine in yellow mustard and sometimes a little Ranch. I've also tried this with sliced turkey instead of the ham, have added turkey pepperoni and didn't have mozarella so I just used the blend of cheese...all with great success.