Western Omelet Wrap

Breakfast- For me, it’s a necessity. Not an option. A must. I am a morning person so I always have something for breakfast before I rush out the door. This is not to say I don’t hit the snooze button like the rest of the world, but I always have enough time to grab some grub before starting the work day.

So on weekend mornings I like to take a little more time in the kitchen and prepare something I normally wouldn’t do on a weekday. Recently, I have been on a “clean out the kitchen and refrigerator and only buy necessities” kick….so as I glanced in the fridge I saw: some black beans left over from homemade nachos this past week, one tortilla, a bell pepper I was going to use for dinner this week, half an onion, and egg beaters. And of course the staples of the fridge….salsa, jalapenos, sour cream and shredded cheese.

So here goes the “Western Omelet Wrap”

Feel free to alter the amounts dependant on the number of people that will be eating with you but this recipe does not require exacts. It’s a preference thing…so I’m not even going to bother.

Enjoy your concoction of your leftover fridge items!

Tomato and Feta Frittata

Warmed feta…need I say more?!

Source: Weight Watchers
Serves: 4- 3 points plus

Ingredients:
Cooking spray
1 small shallot (or small onion)
2 large Eggs
4 egg whites (or egg substitute)
¼ tsp salt- to taste
¼ tsp pepper- to taste
1 ½ cup grape tomatoes- cut in half if large
½ cup feta cheese
2 Tbs bread crumb, dried, plain, Panko variety if possible

· Coat a large ovenproof skillet with cooking spray and set over medium heat. Saute onion about 5 minutes or until tender.
· In a medium bowl, beat together eggs, egg whites, salt and pepper; stir in tomatoes and cooked onion.
· In same skillet that onion was cooked, spray again with cooking spray and set over medium heat. Pour egg mixture into pan; cook until almost set, loosening edges of frittata. Sprinkle cheese and bread crumbs on top.
· Place skillet under broiler; broil until cooked through and bread crumbs brown. This only takes about 30 seconds to 1 minute. Watch carefully so frittata will not burn.

Notes- I prepared this for two servings. Omitted the real eggs and used ½ cup of egg substitute. I didn’t have grape tomatoes so I just sliced up a regular tomato and drained them. It was great for a weekend breakfast!!

Tuscan Chicken

There is just something about the smell of freshly cut garlic that makes the entire house smell wonderful. As soon as I cut into the garlic for this chicken dish, I knew it was bound to be a success.

This recipe suggests pounding out the chicken. If you’ve never done this to chicken…you will be thoroughly surprised and pleased that you did. It makes the entire piece the same thickness ensuring equal cooking time throughout.

Source: Taste of Home

Ingredients: for 2

2 boneless skinless chicken breasts
¼ tsp salt
¼ tsp pepper
2 garlic cloves, sliced
1 tsp dried rosemary, crushed
¼ tsp rubbed sage
¼ tsp dried thyme
1 Tbs olive oil

Flatten chicken with flat side of mallet. Sprinkle with salt and pepper.

In a large skillet over medium heat, cook and stir the garlic, rosemary, sage and thyme in oil for about 1 minute. Add chicken; cook for 5-7 minutes on each side or until chicken juices run clear.
Voila!

Fresh Horseradish Sauce

Looking to show off in the kitchen or just make yourself feel pretty fancy? Then whip up some fresh horseradish sauce for your next steak.

Horseradish is a root we often seen already prepared in cocktail sauce or in another creamy sauce, but we hardly ever see it in its original dirt-ridden state. Our local Wal-Mart has started carrying this interesting root so I decided to find a recipe and give it a shot.

This thing took a lot of washing, then I had to peel it like a carrot. Run it through the micro plane or small holes on your box grater and mix it with your favorite ingredients.

Here is what I did:
½ cup low fat sour cream
2 Tbs (or more) grated fresh horseradish
1 Tbl balsamic vinegar
Sprinkle of salt
Sprinkle of lemon juice
Couple grinds of fresh pepper

Olive and Tomato Dip

Looking for something to take to a picnic or perhaps a food day at work? Well, look no further because this olive tomato dip comes together in a matter of minutes and is delicious with the summer ripe tomatoes. Enjoy!!

Source: Weight Watchers

Ingredients:
1 cup chopped tomato
6 large green olives, chopped
2 Tbl onion
Salt and pepper to taste

Mix all ingredients together and serve with veggies or light crackers.

So simple!

Summer Slaw

Looking for a light summer salad to serve along-side something that has enough flavor to hold it’s own? Then this salad is the perfect pairing.

Source: Weight Watchers weekly reader
Serves: 6- 1 points plus

Ingredients:
4 cups shredded Napa cabbage
1 ½ cups peeled and shredded jicama
1 cup shredded radishes
2 Tbs fresh lime juice
2 Tbs rice vinegar
1 tsp dark sesame oil
½ tsp ground cumin
½ tsp salt

Toss the cabbage, jicama and radishes in a salad bowl.

Add other ingredients and toss to coat.

*To slice the jicama and radishes, pass them through the large holes of a box grater. If making this in advance, store it covered in the refrigerator for up to 2 days omitting the salt; add just before serving.

I thought the cumin was a bit strong so next time I’ll probably only use ¼ tsp.

Vegetable and Chicken Skillet

The flavor of this dish was amazing for the little amount of ingredients it required! Definitely a repeat at my house.

Source: adapted from Taste of Home

Serves: 2- 8 points plus

Ingredients:
8 oz chicken breast- cut into cubes
1 med. yellow squash- chopped
1 med. onion- chopped
1 med. carrot- chopped
2 tsp butter
3 cups fresh baby spinach- roughly chopped
1 garlic clove
1/2 tsp dried thyme
1/4 tsp pepper
1/2 cup uncooked brown rice
water for rice

Cook rice according to directions.

In a large skillet, saute the chicken, squash, onion and carrot in butter for 5-6 minutes or until chicken is no longer pink. If there is an abundance of liquid after cooking the chicken, drain off. Add the spinach, garlic, dash of salt, thyme and pepper; cook 2 minutes longer.

Stir in cooked rice and serve warm!

*The picture doesn't do this meal justice...but if you're looking for a way to get in your veggies this is the meal for you!

Grilled Lettuce

Yep...that's correct! Grilled lettuce. I heard about this at a Weight Watchers meeting so when I had a few girls over for a small supper club I decided to give it a try. I'm happy to report...at the end of the night, there was no leftover lettuce left on any plates!

Simply take a head of romaine lettuce and cut it down the middle. Give it a quick rinse and a splash of almond or grape seed oil (these hold up to the heat of the grill much better than olive oil). Once grill is warmed....place the lettuce cut side down and grill for just a few minutes. Five or so.

Slice it up, hit it with a little cracked black pepper and some sea salt and bam! A nice and tasty salad with none of that creamy salad dressing to hide the flavor. I also mixed in some feta crumbles and some fresh heirloom tomatoes. Delicious and I'll definitely be having this one again.

Enjoy!

Peach Salsa with turkey burgers

Sometimes I amaze myself with creations and this time I definitely was pleased. The sweetness of the peach and the strong flavor of the cilantro did a wonderful job adding texture and taste to the turkey burgers.

I challange everyone to spice up their normal grilled burger with a little fresh fruit this summer! You won't be disappointed.

Source: Adapted from Weight Watchers weekly reader
Serves: 2

Salsa:
2 large peaches, diced
1 small jalapeno pepper, cored, seeded and finely chopped
1 tsp fresh lemon juice
1 tsp sugar
2 Tbs chopped fresh cilantro

Mix all ingredients and set aside.
Cook burgers and top with salsa! Recipe was orginally written for salmon burgers...so feel free to make adjustments to what you're having for dinner.

Enjoy

Grilled Peaches with Almonds and Honey

What a beautiful, easy and healthy dessert that can be thrown together in no time.

Source: Weight Watchers weekly reader
Serves: 4- 2 points plus

Ingredients:
4 firm but ripe large peaches, cut in half, pits removed
2 Tbls sliced almonds, chopped
2 tsp honey

Coat a grill or a grill pan with cooking spray. Preheat to medium heat. Spray cut side of peaches with a little bit of cooking spray.

Place peach halves on grill, skin sides down, and cook until skin starts to split, about 2 minutes. Using tongs, carefully flip peaches and cook, until grill marks appear, about 2 minutes more.

Remove peaches from grill and place on a serving plate; top each peach with 3/4 tsp of almonds and drizzle each with 1/4 tsp of honey.

*I just sprinkled a palm full of almonds and drizzled honey over the peaches instead of trying to measure...just be careful and don't over compensate! Enjoy

Salmon Pasta with Poppy and Dill

Adapted from Rachel Ray
Serves: 2 large servings

Ingredients:
2 cups cooked pasta
7 oz salmon
1 Tbl olive oil
1/3 cup chopped onion
2 cloves garlic, finely chopped
1/2 Tbl poppy seeds
1/2 cup white wine
1/2 cup heavy cream
1/4 cup dill, chopped

While you're cooking the pasta, season the salmon with salt and pepper. In a large skillet, heat a drizzle of olive oil over med-high heat. Add the salmon and cook until just done, about 6 minutes. Let cool. If salmon has skin, remove skin. Flake salmon into small pieces.

In the same skillet, heat 1 Tbl olive oil. Add the onion and garlic and cook 3 minutes. Stir in the poppy seeds for 1 minute, then pour in the wine and cook until slightly reduced, 1 minute. Stir in the cream, lower the heat to low and simmer until slightly thickened, about 2 minutes. Toss the pasta with the salmon, sauce and dill. Season with salt and pepper and enjoy!

4th of July revamped

Before you pack the cooler and head off to the lake or the family picnic….really think about how you can have a wonderful holiday weekend with delicious healthy foods and not the normal fat and calorie ridden repeats.

Here are some ideas to get those brain juices flowing!

*Fresh fruit bowl- cut up a bunch of your favorite fruits and put them in a bowl all together. I know I am much more likely to enjoy fruit if it’s already cut up and ready to go. My favorites to put together are: grapes, cantaloupe, strawberries and pineapple. If you want to put a dip out try this greek yogurt fruit dip.

*We all like something salty and crunchy, so instead of a bag of potato chips, try veggie straws. A serving size is 38 straws!! For a total of 3 points plus. A pretty good alternative if you ask me.

*Black bean salsa: this is very easy to put together and you can feel comfortable knowing it doesn’t have any dairy that will spoil if left in the heat. To save on even more calories, don’t serve it with chips! It’s just as good right off the fork.

*Start up the grill!! Rather than sauce laden barbeque brisket or a bucket of fried chicken try turkey bratwursts, 97% fat free Hebrew National hot dogs, or even some grilled turkey burgers! Lots of alternatives to make this holiday different than a week night meal.

*Crystal light lemonade- Instead of the regular Country Time Lemonade that is full of sugar, make a big batch of Crystal Light. Very refreshing in this heat and very low in calories.

Most importantly: have a wonderful holiday weekend, enjoy the people that you’re with and stay safe!

Fruit Kebabs with Yogurt Dip

It's summer and fresh always seems to be the go-to rather than a hot soup or casserole. So for this poolside bbq I attended, a fresh side item seemed appropriate.

The dip comes together with just the stir of a spoon and the fruit....who doesn't like a nice collection of fresh sweet fruit. Enjoy!

Dip:
2 cups plain low-fat Greek Yogurt
1/4 cup honey (and then I added just a tad more)

Mix together yogurt and honey and then chill.

Serve with an assortment of fruit. Options are: grapes, pineapple cubes, melon balls (cataloupe, honeydew or a combination) and strawberries.

Super easy, very pretty and sure to be a crowd pleaser!

Spinach Stuffed Salmon

It's amazing the added flavor that 1 Tbl of walnuts adds to this delicious dish. Enjoy!

Serves 2:

1/2 tsp olive oil
2 oz fresh spinach leaves
1 tsp grated lemon zest (optional)
1/8 cup chopped roasted red bell peppers, rinsed and drained if bottled
1/8 cup fresh basil leaves, coarsely chopped
1 Tbl chopped walnuts
2 salmon fillets (about 4 oz each)
1 Tbl Dijon mustard
1 Tbl plain dry bread crumbs
1/4 tsp dried oregano, crumbled
1/4 tsp garlic powder

Preheat oven to 400F.

In a large skillet, heat the oil over med. heat. Cook the spinach and lemon zest for 2 minutes or until the spinach is wilted, stirring constantly. Transfer to a med. bowl. Stir in the bell peppers, basil and walnuts. Let cool for 5 minutes.

Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray.

Cut a lengthwise slit in the side of each fillet to make a pocket for the stuffing. Be careful not to cut through to the other side. Carefully stuff half the spinach mixture into each fillet. Transfer to baking sheet. With a pastry brush (or your finger), spread the mustard over the fish.

In a small bowl, stir together the remaining ingredients. Sprinkle over the fish.

Bake for 12-13 minutes, or until the fish flakes easily when tested with a fork and the filling is warmed through.

Corn and Black Bean Salsa

I was recently faced with the task of bringing an appetizer to a friend's home. One would think...."What's so hard about that?!" Well, I normally wouldn't either but when that hostess happens to be vegetarian, lactose intolerant and gluten free.....I started to panic just a little.

Normally I would whip up something with cream cheese, sour cream or sausage, but I obviously couldn't do that in this situation. So my wheels started turning and I came up with this great alternative that happens to be very health friendly, vegetarian, gluten free, lactose intolerant AND delicious!

Ingredients:
1 can black beans (drained)
1 can white corn (drained)
1 can yellow corn (drained)
1 red bell pepper, sliced and chopped
1 tomato, chopped
1/4 red onion, chopped
1/2 bunch cilantro, finely chopped
1/4 tsp garlic salt
juice of 1 lime

Mix all and serve with corn chips (for gluten free) or tortilla chips if no preference!

Enjoy

Orange-Glazed Chicken

This recipe is very easy to put together and so yummy! Enjoy

Ingredients:
1/2 cup Teriyaki Sauce
1/3 cup orange marmalade
1/4 tsp ground ginger
1/2 Tbl vegetable oil
1 lb boneless skinless chicken, sliced into strips
1 can (8 oz) bamboo shoots, drained
1 med. red bell pepper, seeded and cut into strips
1 Tbl corn starch
1 Tbl water
1/2 cup cashews (opt)

1. Stir together teriyaki sauce, marmalade and ginger in small bowl until well blended; set aside.

2. Heat oil in large skillet over med-high heat. Cook and stir chicken about 4 minutes or until no longer pink. Stir in bamboo shoots and peppers.

3. Add prepared sauce to skillet. Stir together cornstarch and water until smooth; add to skillet. Cook until heated through and sauce thickens. Top with cashews and some sliced green onions.

If you wanted to stretch this meal you could easily add rice to go along side...but I didn't think it was a necessity.

Jalapeno and Cheddar stuffed Burgers

For those of you that know me you will probably read that title and be surprised I actually WILLINGLY added Jalapeno's to a food creation of mine...but I did! And my mouth didn't burn off and I actually enjoyed it. So like I've said before, "Give it a try. You never know, you might like it!"

Ingredients: for 2 burgers
8 oz of lean ground turkey or beef
1 oz reduced fat cheddar cheese (I like Cabot)
sliced jalapenos from the jar
burger condiments you enjoy

Divide the meat into 4- 2 oz patties. On top of two patties, layer the sliced japs and cheese. Then enclose the japs and cheese with the other 2 oz patties.

Grill until your desired doneness and enjoy!

*Note- Cabot has a reduced fat cheddar that is two points plus for 1 oz. They also mark their packages with 1 oz sections so it's really easy to make sure you're getting the correct portion. Points for these burgers are going to vary depending on your meat choice...but it will range between 4-5 points plus per burger.

SUNDAY SLOWCOOKER: Banana-Lemon Pudding Cake

It's always fun to find a quick and easy recipe to put together for dessert! I prepared this one while dinner was cooking and was able to enjoy it after dinner was gone and my stomach rested. Enjoy!

Ingredients: serves 6
3 eggs, separated
One 6 oz container plain fat-free yogurt
Grated peel and juice of 1 large lemon
3/4 cup sugar
1/4 cup flour
1/4 tsp salt
4 ripe bananas, sliced crosswise 1/2 inch thick
Whipped cream (optional)

1. Grease the inside of a 3-4 qt slower cooker (I used cooking spray). In a large bowl, beat the egg whites with a handheld mixer on high speed until soft peaks form. In another large bowl, beat together the egg yolks, yogurt, lemon peel and lemon juice on medium speed for 1 minute. Add the sugar, flour and salt and beat on med. speed until smooth, about 2 minutes. Working in 2-3 batches, gently fold in the beaten egg whites.

2. Scatter three-quarters of the banana slices on the bottom of the slow cooker, then pour in the batter. Cover and cook on high until the cake is puffed, the top is set and the edges are browned, about 1 hour and 20 minutes. Remove the slow cooker insert, still covered, and cool for about 20 minutes.

3. Spoon the pudding into bowls and top with the whipped cream, if using, and the remaining banana slices.

This was a really interesting dessert. The lemon added a nice bite of freshness! I didn't use the whipped cream...wanted to save on calories.

Steamed Artichoke

This evening, at my weight watchers meeting, it was all about trying new vegetables or preparing your favorites in a different way. My all time favorite vegetable has to be the Artichoke. I've been eating them since I was a little girl and still indulge in this sometime overwhelming food.

Artichokes are rich in fiber, iron, vitamin B6, vitamin C and a whole host of other great "stuff". Not to forget extremely low in calories and virtually fat free.

My favorite way to prepare them is simply steaming them. I like to cut the top off and steam in salted water for about 20 minutes. When you can pull the leaves apart, the artichoke is ready! Some people like to dip the leaves in some garlic butter but it is also very tasty plain.

Watch this you tube video for pointers on how to eat them and avoid the "choke".

Stuffed Peppers

Even better leftover!

Source: Weight Watchers New Complete Cookbook
Ingredients: Serves 4, 5 points plus

1/2 lb lean ground beef
1 cup cooked brown rice
1 onion, finely chopped
1/4 cup frozen green peas, thawed
1/4 cup grated Parmesan cheese
2 Tbl tomato paste
3 garlic cloves, minced
1 tsp minced fresh thyme
1 tsp minced fresh basil
4 green, red or yellow bell peppers, tops cut off and seeded
1/2 cup tomato puree or tomato sauce.

1. Preheat oven to 350

2. Mix together beef, rice, onion, peas, Parmesan, tomato paste, garlic, thyme and basil in large bowl; spoon evenly into bell peppers. Stand peppers in shallow baking dish. Pour tomato puree over peppers; add enough water to baking dish to come partway up sides of peppers.

3. Cover baking dish with foil and bake, basting peppers occasionally with tomato liquid, 30 minutes. Uncover and bake until peppers and rice are tender and filling is cooked through, about 20 minutes longer. Let stand 5 minutes before serving.

Notes: I replaced the fresh herbs with a few sprinkles of Italian Seasoning. I did not do the basting while cooking and they turned out just fine. When I make rice for other dishes, I often make extra and freeze it so it can be ready for meals like this. Just defrost and use!

Scallop Fried Rice

Doesn't this look pretty?! This is a great variation to the normal run-of-the-mill chicken fried rice.

Enjoy!

Source: Weight Watchers Complete Cookbook

Ingredients: serves 4, points plus- 7

2 tsp canola oil

2 large eggs, lightly beaten

3/4 lb bay scallops

3 scallions, sliced

1 small red bell pepper, diced

1 portobello mushroom, stemmed and diced

1 Tbl minced peeled fresh ginger

1/4 tsp salt

1/4 tsp black pepper

2 cups cold cooked long-grain white or brown rice

1 cup frozen baby peas, thawed

1 1/2 tsp Asian (dark) sesame oil

1. Heat nonstick wok or deep large nonstick skillet over high heat until drop of water sizzles in pan; add 1 tsp of canola oil and swirl to coat pan. Add eggs and stir-fry until set, about 2 minutes. Transfer to plate. Add scallops to wok and stir-fry until just opaque in center, about 3 minutes. Transfer to a small bowl.

2. Add remaining 1 tsp canola oil to wok. Add bell pepper, mushroom, ginger, salt and black pepper; stir-fry until vegetables are crisp-tender, about 2 minutes. Add all remaining ingredients and stir-fry until heated through, about 4 minutes.

3. Break up eggs and add to wok along with scallops; stir-fry until mixed well, about 1 minute longer.

Notes- I used 1/2 cup egg beaters instead of the eggs. If you do this, remember to adjust your points down.

Peanut Butter Cookies

Source: Weight Watchers New Complete Cookbook

Ingredients: makes 24- 3 pts plus each

1/2 cup + 2 Tbl all-purpose flour

1/2 cup white whole wheat flour

1/2 tsp baking soda

1/2 tsp salt

4 Tbl butter, softened

1/4 cup natural chunky peanut butter

1/3 cup packed dark brown sugar

1 large egg

1 tsp vanilla extract

1/2 cup peanut butter chips

1. Preheat the oven to 350. Spray 2 baking sheets with nonstick spray.

2. Whisk together all-purpose flour, white whole wheat flour, baking soda, and salt in small bowl. With electric mixer on medium speed, beat butter and peanut butter in large bowl until creamy. Gradually beat in brown sugar, egg, and vanilla until light and fluffy. Reduce mixer speed to low. Gradually add flour mixture, beating just until blended. Stir in peanut butter chips. Drop dough by generous tablespoonfuls, about 1 inch apart, on prepared baking sheets, making total of 24 cookies. With back of fork, lightly press each cookie to form crisscross pattern.

3. Bake until cookies are browned on bottom, 12-15 minutes, rotating baking sheets after 6 minutes. Let cool on baking sheet on wire racks about 1 minute. With spatula, transfer cookies to racks and let cool completely.

Note- I didn't have any peanut butter chips so I just used chocolate chips and thought they turned out great. Enjoy!

Apricot and Mustard- Glazed Pork Roast

This one sounds amazing, looks beautiful and tastes great! A great meal to knock the socks off of anyone....and very easy to put together.

Source: Weight Watchers Momentum Cookbook

Ingredients:

3 garlic cloves, minced

1 Tbl chopped fresh rosemary or 1 tsp dried

3/4 tsp salt

1/4 tsp pepper

1 (1 1/4 lb) boneless center-cut pork loin roast, trimmed

2 Tbl apricot jam

2 Tbl Dijon mustard

1. Preheat the oven to 400. Lightly spray a roasting pan with nonstick spray.

2. Stir together the garlic, rosemary, salt and pepper in a small bowl. Rub the mixture over the pork. Place the pork in the prepared pan and roast for 30 minutes.

3. Stir together the jam and mustard in a small bowl and brush all over the pork. Continue to roast the pork until an instant read thermometer inserted into the center registers 160 for medium, about 10 minutes longer. Transfer to a cutting board and let stand 10 minutes. Cut the roast into slices.

Note- I didn't use a thermometer but cooked mine for a little bit longer. It wasn't dry...just needed a bit more time. If you have a digital thermometer that you can leave in the roast, I would suggest one of those vs. a thermometer you keep sticking the poor little piece of meat with. You can also add some some sliced potatoes. Just toss them with the same garlic-rosemary mixture.

I also had leftovers and ate them cold...VERY YUMMY!!

Blueberries with Whipped Ricotta and Balsamic Syrup

Source: Weight Watchers Momentum Cookbook

Ingredients: serves 4

¼ cup balsamic vinegar

1 cup fat-free ricotta cheese

4 tsp sugar

2 tsp grated orange zest

2 pints blueberries

Orange zest stripes

1. Bring the vinegar to a boil in a medium saucepan over medium heat; boil until reduced by half, about 2 minutes. Remove the saucepan from the heat and let cool about five minutes.

2. Meanwhile, puree the ricotta in a mini or regular food processor. Scrape the cheese into a small bowl and stir in the sugar and orange zest.

3. Divide the blueberries evenly among 4 dessert dishes; top evenly with the ricotta mixture. Drizzle evenly with the vinegar and sprinkle with the zest strips.

Note- It is absolutely necessary to puree the ricotta cheese. If not….it’s a little grainy.

Baja-Style Shrimp Tacos

Spring has sprung and it’s definitely time to start cooking with more citrus! If you’ve never tried it…I highly suggest it. A great way to add wonderful flavoring with no extra calories!

Source: Family Circle Magazine

Ingredients:

Marinade and dressing:

1/3 cup cilantro leaves, finely chopped

¼ cup fresh lime juice- about two limes

¼ cup olive oil

1 Tbl honey

½ tsp chili powder

½ tsp salt

¼ tsp cumin

¼ tsp pepper- opt

Tacos:

1 lb cleaned med. Shrimp (35-40 count)

4 cups finely shredded cole slaw mix (or green and red cabbage)

1 pkg taco-size flour tortillas

1 cup prepared guacamole

1. In a small bowl, whisk together cilantro, lime juice, oil, honey, chili powder, salt, cumin and pepper.

2. Heat broiler to high. In a medium size bowl, combine ¼ cup of the marinade and the shrimp. In a second medium size bowl, combine remaining marinade and the cole slaw mix. Let both marinade for about 10 minutes.

3. Transfer shrimp to a broiler pan. Broil, 2 to 3 inches from the heat, for 6 to 7 minutes, turning once.

4. Spread tortilla with about 2 tbl guacamole. Top with 4 or 5 shrimp and ¼ cup slaw. Repeat for the rest of the tacos!

Note- I don’t enjoy using the broiler so I heated up the grill, laid a piece of foil on the grill rack and cooked the shrimp that way. Also, if you can, please please buy shrimp that already have the shell removed! I stood over the sink for 30 minutes peeling them before I could put them in the marinade. Shells on are fine for peel and eat shrimp…but when cooking, spend the extra money on buying them already shelled.

Couscous Salad

Need a different side item to go with your normal chicken breast dinner? Tired of a mixed green salad? Try this fancied up couscous salad. It is better when it’s fresh…so don’t wait too long before you dig in!

Source: Weight Watchers- weekly reader Ingredients: serves 4, 5 points plus

1/2 tsp salt, divided

1/2 cup quick cooking whole-wheat couscous

15 oz canned kidney beans, rinsed and drained

2 med. Scallions, trimmed and chopped

1 cup cooked, chopped broccoli

¼ tsp crushed red pepper flakes, optional

¼ tsp cumin seeds

1/3 cup canned tomato juice

1 Tbs white wine vinegar

1 tsp olive oil

Combine ¾ cup water and ¼ tsp salt in a small saucepan; bring to a boil. Stir in couscous and reduce heat to low; cover and simmer for 2 minutes. Remove from heat and set couscous aside, covered, for 10 minutes. Uncover pan, fluff couscous with fork and spoon into a serving bowl. Let cool to room temp.

When cool: add beans, scallions and broccoli; toss gently but well.

In a small bowl, combine red pepper, cumin, remaining ¼ tsp salt and tomato juice; stir well. Stir in vinegar and oil and pour over salad; toss gently but well.

Yields about 1 cup per serving.

Notes: I didn’t have cumin seeds so I just used ground cumin; I thought it was just as good. I also added some shredded carrots and shredded cabbage. Yummy

SUNDAY SLOW COOKER: Bolognese Sauce

Even though this looks a lot like spaghetti sauce it has a very different taste. Enjoy!

Ingredients:

1 small onion, chopped

1 celery rib, finely chopped

1 carrot, finely chopped

1 lb lean ground beef or turkey

salt and pepper, to taste

pinch of nutmeg

1/2 cup milk

1/2 cup white wine

1- 28oz can crushed tomatoes

1. Spray skillet with cooking spray and saute carrot, celery and onion 5 minutes. Add beef and cook stirring until no longer pink. Season with salt pepper and nutmeg.

2. Pour in milk and wine; bring to a boil. Lower heat and cook at a lively simmer until most liquid has evaporated, about 15 minutes. 3. Transfer to slow cooker and stir in tomatoes. Cover and cook on low for 8 hours. Stir, and then cook until sauce is slightly thickened, about 30 minutes longer.

I served mine over pasta with some garlic bread. Yummy!

Note- a serving of sauce is about 3/4 cup.

Fish Tacos

It’s about that time of year. Time to start eating fish on a more regular basis. For some reason, I always abandon this type of food in the winter…just doesn’t sound near as good as a big cup of chili or a nice warm casserole…but grilled fish fits right in with spring and summer.

This might be the first time I’ve tried my hand at fish tacos…but let me say, it won’t be the last. I even ate the leftovers and found them just as enjoyable, if not more, as the first time! If you struggle getting in our friends from the sea, try these, you might just change your mind.

Ingredients: these are tacos, no measurements needed

Cod fillets- or a nice sturdy fish that will stand up to the grill. Halibut, mahi-mahi or salmon would work too.
Lettuce or thinly sliced Napa cabbage
½ tsp Salt
¼ tsp cumin
Taco shells
Avocado, halved, pitted, peeled and diced
Fresh cilantro
Lime
Red onion
Fat free salsa

Sprinkle the fish with the salt and cumin. Place the fillets on the grill and cook for about 5 minutes on each side, depending on the thickness. Once it’s cooked, tear apart with fork.

Make your tacos to your preference and enjoy!

I used corn tortillas and was really pleased. Yummy!

Chicken and Napa Cabbage Salad

There are a few ingredients that always seem to catch my eye. If you’ve been reading my blog for long, you probably know I prefer anything with blueberries, pumpkin and fresh ginger. But another one I haven’t written too much about is Asian sesame oil. It’s amazing the flavor this oil adds to any dish…especially if you want a more ethnic taste. It just takes a little bit….so only add it by the tsp!

Source: Weight Watchers Momentum Cookbook

Ingredients: entire recipe is 8 points plus
2 Tbl lime juice
2 tsp Asian (dark) sesame oil (2 points plus)
½ tsp salt
¼ tsp black pepper
5 cups thinly sliced Napa cabbage
6 oz. shredded cooked chicken breast (6 points plus)
1 cup matchstick-cut carrots
1 green bell pepper, thinly sliced
2 scallions, thinly sliced

To make the dressing, whisk together the lime juice, sesame oil, salt and pepper in a serving bowl.

Add the remaining ingredients to the dressing and toss to coat.

Note: With two teaspoons of oil, I almost thought it overpowered the freshness of the lime. Next time I think I’ll try one tsp and then add more if needed.

This is a fresh salad that can be enjoyed by two or as many as four. Just depends if you want it as your meal or a small side salad.

Why Corned Beef and Cabbage?

Corned beef- a type of salt cured beef product present in many beef eating cultures.

Irish corned beef was used and traded extensively from the 17th century to the mid 19th century for English civilian consumption and as provision for the British naval fleets and North American armies due to its non-perishable nature.

Costal cities such as Dublin, Belfast and Cork created vast beef curing and packing industries, with the latter producing half of Ireland’s beef exports in 1668.

As with many of the American traditions we have deemed for this holiday, they are not considered part of the Irish celebration. Corned beef isn’t a national Irish dish and the connection with St. Patrick’s Day specifically originates as part of Irish-American culture. Maybe we came up with it because a traditional Irish meal is “Bacon and Cabbage”. Corned beef and cabbage became popular in the U.S. after Irish immigrants in the northeast used corned beef instead of pork.
-Source: Wikipedia

Non-the-less, I am sure many corned beefs will be eaten today and this wonderful holiday will be celebrated in splendor. I know mine is cooking away in the crockpot right now.

Kiss your blarney stone and drink a Guinness to celebrate today!

Roasted Pears with Balsamic Glaze

There is only one word to describe this dessert. WOW!! I mmm mmm’d out loud when I took my first bite! If you like pears, please wow your spouse, significant other, yourself, a dinner party or guests with this easy to do dessert. You won’t regret it and they will think you are absolutely amazing in the kitchen.

Source: Weight Watchers Momentum Cookbook
Ingredients: serves 4

2 tsp unsalted butter, melted
2 tsp lemon juice
4 ripe pears, halved and cored
¼ cup packed brown sugar
1 Tbl balsamic vinegar
4 (1/2 ounce slices soft goat cheese)

1. Preheat the oven to 425
2. Stir together the butter and lemon juice in a small bowl.
3. Place the pears, cut side up, on a large baking sheet. Brush the cut side of the pear halves with the butter mixture. Roast until softened when pierced with a fork, about 30 minutes.
4. Meanwhile, combine the brown sugar and vinegar in a small saucepan and cook over low heat, whisking until dissolved. Increase the heat to high and boil until thickened, about 30 seconds. Transfer to a cup.
5. Arrange 2 pear halves on each of 4 plates and place a slice of goat cheese next to each pear. With a teaspoon, drizzle the balsamic glaze over the pears. Serve warm.

Note: Because the pears are ripe, I didn’t think they needed 30 minutes to roast, I only roasted them for about 15-20 minutes. Serve with warm goat cheese. It melts in your mouth with the warm pear. If you’re only serving two, this is can be easily halved. Delicious!

TUESDAY TIPS: Surviving Restaurants

*Ordering a burger or sandwich? Order it with no mayo or cheese. These two items add tons of fat and calories. Make up for the “loss of taste” with ketchup and mustard and lots of “free" condiments….lettuce, tomato and pickle.

*Making a trip to Olive Garden? Tell your waiter/waitress the number of bread sticks you want. None of this endless stuff.

*Red Robin? Who can resist their yummy burgers! Well, did you know they serve their burgers with TWO pieces of cheese? You can easily order with only one piece atop that juicy burger….I know, I’ve done it!

*We’ve heard this time and time again but how often do we do it….order a to-go box at the beginning of the meal. Remove the temptation of going further and further into your “half” portion.

*Don’t be afraid to order your meal the way YOU want it! Steamed veggies vs. sautéed. Salad dressing on the side. A lighter bread. Make substitutions the way you want them.

*Always remember portion control. Do you really think the baked potato from McAllister’s is one serving?

*Stay away from these cooking terms: battered, fried, Au gratin, scampi and tempura to name a few.

*Try to get in some exercise before going.

Stovetop Meat Loaves

Some people have no interest what-so-ever in eating or preparing meatloaf. But this happens to be one of our go tos when nothing else is springing to mind. So when I found this quick variation, I was all too eager to give it a try. Both of us were very pleased with this quick cooking, easy assembled, very fulfilling meal! So before you turn your nose up at “meatloaf”, give it a try…you might be just as pleased as we were!

Source: Taste of Home Comfort Diet Food Cookbook

Ingredients: 2 servings
3 Tbl reduced fat milk
2 Tbl quick-cooking oats
1 Tbl chopped onion
¼ tsp salt
½ lb lean ground beef or turkey
½ tsp cornstarch
½ cup Italian tomato sauce (tomato sauce with oregano, basil and garlic)
¼ cup cold water

Directions:
In a small bowl, combine the milk, oats, onion and salt. Crumble beef over mixture and mix well. Shape into two loaves.

In a small nonstick skillet, brown loaves on both sides; drain. Combine the cornstarch, tomato sauce and water until smooth. Pour over meat loaves. Bring to a boil. Reduce heat to med-low; cover and cook for 15-20 minutes or until meat is no longer pink.

Chicken Tortilla Soup

Ingredients:
1 Tbl olive oil
1 onion, chopped
3 cloves garlic, minced
2 tsp chili powder
1 tsp dried oregano
1 (28 oz) crushed tomatoes
1 can chicken broth
1/2 cup frozen corn
1 can white hominy
1 can chopped green chilies
1 can black beans, rinsed and drained
2 boneless chicken breasts, cooked and cut into pieces
¼ cup chopped fresh cilantro

Optional:
Crushed tortilla chips
Cubed avocado
Shredded cheese
Sliced green onion

In a medium soup pot, heat oil over medium heat. Sauté onion and garlic until soft. Stir in chili powder, oregano, tomatoes and broth. Bring to a boil and simmer for 5-10 minutes, stirring occasionally.

Stir in corn, hominy, chiles, beans and chicken. Simmer for 10 minutes. Add cilantro just before serving. Once soup is in bowls, feel free to top with the optional ingredients as you see fit!

I thoroughly enjoyed this recipe and froze the extras!

Lemon Thyme Chicken

WOW! Did this meal turn out delightful! The lemon added just the right amount of specialty and pizzazz to a normal run of the mill chicken breast. Next time you’re in the mood for literally brightening up your chicken dish…give this one a try, you won’t regret it.

Source: Taste of Home Comfort Diet Food Cookbook

Ingredients:
3 Tbl all-purpose flour
½ tsp salt
¼ tsp pepper
4 boneless skinless chicken breast halves (4 oz each)
2 tsp olive oil
1 med onion, chopped
1 Tbl butter
½ tsp dried thyme
1 cup chicken broth
3 Tbl lemon juice
2 Tbl minced fresh parsley

In a small bowl, combine the flour, salt and pepper. Set aside 4 ½ tsps for sauce. Sprinkle remaining flour mixture over both sides of chicken.

In a large nonstick skillet coated with cooking spray, cook chicken in oil over medium heat for 7-9 minutes on each side or until juices run clear. Remove and keep warm.

In the same pan, sauté onion in butter until tender. Add thyme and reserved flour mixture; stir until blended. Gradually stir in the broth and lemon juice, scraping up any browned bits from bottom of pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve over chicken and then sprinkle with parsley.

Notes: I didn’t skimp on the butter because it is needed to thicken the sauce once the flour and broth are added. Also, don’t add more salt to your sauce….serve it and let people salt it themselves. It’s very surprising the added taste the lemon gives.

Enjoy!

Baked Ziti

Ingredients: Serves 6

2 cups cooked pasta- penne preferably
1 can petite diced tomatoes
1 small can tomato sauce
1/2 cup chopped mushrooms
1 cup reduced fat mozzarella cheese, shredded
1 tsp olive oil
4 med. garlic cloves, minced
1/4 cup yellow onions, finely chopped
1/2 lb extra lean ground beef or turkey
1 tsp oregano
1/2 tsp basil
1 tsp thyme
1 tsp rosemary
salt and pepper to taste

*Preheat oven to 350.
*Heat oil over medium heat; add onions and garlic and saute 2 minutes. Add beef and cook until browned; drain fat and set pan back over medium heat.
*Add the oregano, basil, thyme, rosemary, salt and pepper. Cook about 2 minutes. Add tomatoes and mushrooms and bring mixture to a boil; reduce heat and simmer for 5 minutes.

Layer as follows:
1. Small about of beef mixture in bottom of a 4 quart casserole dish (just enough to slightly cover the bottom)
2. Half of cooked pasta
3. Half of remaining beef mixture
4. Half of mozzarella cheese
5. Remaining pasta
6. Remaining beef mixture
7. Sprinkle with remaining mozzarella cheese

Bake until cheese is golden and bubble, about 30 minutes.

Note: I didn't have any regular tomato sauce so I used some that basil, garlic and oregano and it was most delicious!

Flour-less Peanut Butter Cookies

Peanut butter cookies aren't normally my favorite but I was very pleased with these guys! I wouldn't put them in my Weight Watchers friendly category (but I did make some adjustments to the original recipe to make them a little better)...every now and then we just need to indulge. Enjoy!

Ingredients:
1 cup reduced fat peanut butter

1/2 cup white sugar

1/4 cup brown sugar

1 tsp baking soda

1 egg

1 tsp vanilla

1. Preheat oven to 350 and grease cookie sheet with cooking spray.

2. Mix peanut butter and sugar until smooth. Add remaining ingredients.

3. Roll dough into 1 inch balls and place them on cookie sheet. They will spread out while cooking.

4. Press down with the back of the fork making a criss cross pattern.

5. Bake 8-10 minutes and then cool.

I also added some chocolate chips to some of the cookies and they were delicious.

SUNDAY SLOW COOKER: Berry Cobbler

Wow this smelled amazing while it was cooking away! I couldn't wait to sink my teeth into these sweet little berries. Next time....vanilla ice cream will be used atop.

Source: Fix-It and Forget-It Lightly

Ingredients: serves 8

1 1/4 cups all purpose flour (divided)

2 Tbs sugar, plus 1 cup sugar (divided)

1 tsp baking powder

1/4 tsp ground cinnamon

1 egg, lightly beaten

1/4 cup skim milk

2 Tbs canola oil

1/8 tsp salt

2 cups unsweetened raspberries, fresh or thawed if frozen and drained

2 cups unsweetened blueberries, fresh or thawed if frozen and drained

1. In a mixing bowl, combine 1 cup flour, 2 Tbs sugar, baking powder and cinnamon.

2. In a separate bowl, combine egg, milk and oil. Stir into dry ingredients until moistened. Batter will be thick.

3. Spray slow cooker with cooking spray. Spread batter evenly on bottom of slow cooker.

4. In another bowl, combine salt, remaining flour, remaining sugar and berries. Toss to coat berries.

5. Spread berries over batter.

6. Cook on high 2-2 1/2 hours or until a toothpick inserted in cobbler comes out clean.

Note: I didn't have any raspberries so I used strawberries. If substituting a sweeter fruit for the raspberries, I would suggest using less sugar.

Honey Chicken Stir-Fry

Just a few simple ingredients and this meal comes together in a matter of minutes!

Source: adapted from Taste of Home, Diet Comfort Food Cookbook

Ingredients: for 2 servings
1-8oz boneless skinless chicken breast, cut into 1 inch pieces (this cooks down to about 6 oz which is 2 servings)
1 garlic clove, minced
1 tsp olive oil
1 Tbl honey
1 Tbl reduced-sodium soy sauce
1/8 tsp salt, opt
1/8 tsp pepper, opt
¾ pkg of frozen broccoli stir-fry vegetable blend (or any frozen stir-fry you prefer)

Hot cooked rice

1. In a large non-stick skillet, stir-fry chicken and garlic in 1 tsp oil. Add honey, soy sauce, salt and pepper. Cook and stir until chicken is lightly browned and juices run clear. Remove and keep warm.
2. In same pan (don’t worry about washing it), stir-fry vegetables in remaining oil for 4-5 minutes or until tender. Return chicken to pan and stir to coat.

The chicken and vegetable portion of this is 4 points plus. Remember to adjust if you're serving with rice.

SATURDAY SUGGESTIONS: Menu to stay on track

These are just some ideas...feel free to throw in some variations, but I handle the weekends best with a plan.

Breakfast:
Omelet and fruit (2 points plus)

Snack:
Apple, 1/2 cup cottage cheese and Special K cracker chips (5 points plus)

Lunch:
Turkey sandwich with low cal bread, sliced low fat cheese, lettuce, tomato and pickle (3 points plus)
Weight Watchers Yogurt (2 points plus)
Carrots and laughing cow cheese (1 points plus)

Snack:
98% Fat free popcorn, snack bag (3 points plus)

Dinner:
Honey Dijon pork chop (4 points plus)
Asparagus and 3 oz baked potato with f.f. sour cream and sliced green onion (2 points plus)

Extras:
A glass of milk or adult beverage

Wahoo! Made it through the day and still have room for a little bit of dessert!

Asparagus and Mushrooms

Anytime I find something with a few simple no cal ingredients I jump on the chance to make it. Asparagus and mushrooms…with a little ethnic flare….delicious!

Source: Taste of Home, Diet Comfort Food Cookbook
Ingredients: Serves 4

1 lb fresh asparagus, trimmed and cut into 2-inch pieces
2 tsp ground ginger
2 Tbl canola oil
3 cups sliced fresh mushrooms
1 tsp salt
1/8 tsp sugar
1/8 tsp pepper

In a large skillet, sauté asparagus and ginger in oil for 2-3 minutes or until asparagus is crisp-tender. Add the mushrooms, salt, sugar and pepper. Cook and stir 2-3 minutes longer or until mushrooms are tender.

*I used: fresh ginger, a “bunch” of asparagus that you buy in the store, one container of sliced mushrooms and only 2 tsp canola oil.
*Next time: I might try sesame oil to bump the ethnic flavor.

Great!!!

Orzo and Broccoli Risotto

Ingredients: Serves 2
1 can reduced sodium vegetable broth (or chicken)
1 cup water
1 tsp olive oil
¼ cup coarsely shredded carrot
2 large garlic cloves, minced
1 cup orzo
½ (10 oz) package frozen chopped broccoli, thawed and patted dry
2 Tbl fat free half and half
3 Tbl freshly grated Parmesan cheese

1. Bring the broth and water to a boil in a small saucepan. Reduce the heat and keep at a simmer.

2. Heat the oil in a medium saucepan over medium heat. Add the carrot and garlic; cook, stirring frequently, until the carrot is bright orange and garlic is fragrant, about 1 minute. Add the orzo and cook, stirring until it is lightly toasted, about 2 minutes.

3. Reduce the heat to medium-low. Add ½ cup of the broth mixture and stir until absorbed. Continue to add the broth mixture, ½ cup at a time, stirring until it is absorbed before adding more. Cook until the pasta is just slightly firm, adding the broccoli when you add the last addition of broth.

4. Stir in the half-and-half; heat 1 minute. Stir in the cheese. Spoon into shallow bowls and serve at once.

*The first time I made this, the last of the liquid, I thought was never going to absorb so I didn’t use it all. It kind of turned out hard. So the second time I made it, I didn’t rush it and added all of the liquid to the orzo and it turned out much better. Enjoy!

SUNDAY SLOWCOOKER: Baked Potatoes

The slow cooker/crock pot has to be one of the most versatile cooking utensils. I put this thing to work at least once a week and it continues to amaze me. I had NEVER thought of putting potatoes in the crock pot to turn them into baked potatoes....but one food day discussion at work, it was decided we would try it.

So the night before our food day, I packed my crock pot full of potatoes wrapped in foil. No butter needed.....just a little washing and some sea salt. Turned them on before I went to bed and let them cook on low all night. I kept them on low for about 10 hours and then to warm until it was lunch time.

The result: the softest baked potato ever! No hard spots in some places...no constant squeezing to make sure they're done....the easiest baked potato I've ever prepared.

Honey-Mustard Pork Chops

Every once in a while, it’s good to vary protein choices and get out of the chicken rut. Pork chops are a good alternative and this recipe is a quick and easy one and the majority of the ingredients will probably be in your pantry already!

Source: Weight Watchers Jan/Feb 2011 Magazine

Ingredients: serves 4, 4 points plus
¼ c Dijon mustard
4 tsp honey
1 tsp apple-cider or white-wine vinegar
¼ tsp black pepper
4 (5 oz) bone-in loin pork chops, about 1 inch thick

1. To make marinade, whisk mustard, honey, vinegar and pepper in a cup.
2. Transfer marinade to a large zip-close plastic bag; add pork. Squeeze out air and seal. Turn to coat and chill at least 4 hours or overnight.
3. Spray broiler rack with nonstick spray. Preheat broiler.
4. Remove chops from bag and discard marinade. Place chops on broiler rack and broil 5 inches from heat until browned and cooked through, about 6 minutes per side.

Serve alongside a nice steamed vegetable or side salad and maybe add a small baked potato or some wild rice.

*As you can see, I did not use bone in chops and mine weren’t an inch thick either…feel free to use what you have. Still turned out great and required less cooking time. And next time (when the weather warms up) I will probably throw these on the grill for those pretty grill marks.

*If you don’t have either one of these vinegars, I would suggest buying apple-cider. I think is it used more often than white-wine.

Leftover morning omelet

I always seem to find myself left with a ¼ of an onion….a handful of mushrooms….maybe some sort of greens (spinach or collard)…and if I’m lucky some ham or turkey. When it’s time to clean out the fridge, I turn all of these ingredients into a wonderful satisfying and healthy breakfast omelet. So take your leftovers, whatever they may be, and make your own concoction! Serve some fruit alongside and you’ll be set deep into the morning hours.

Ingredients:
Let your fridge do the talking!!

But I used:
Chopped onion
Sliced mushrooms
3 slices of Canadian bacon
Handful of collard greens
½ cup egg beaters

Sauté all the ingredients except the egg beaters. When they have reached your desired doneness, add the egg beaters. Freshly grated white sharp cheese would be a nice addition but my fridge didn’t have any of that.

My healthy breakfast turned out to be only two points plus!

Other things you might not think of throwing in there…. Tomatoes, asparagus, broccoli, sliced turkey…just think of an omelet bar at a hotel.
Delicious!

Lemon-Blueberry Oat Muffins

I think it’s funny how my eyes are always drawn to a recipe including blueberries….but yet, here I find myself cooking another one!

Source: Taste of Home Comfort Food Diet Cookbook
Ingredients:
1 cup quick-cooking oats
1 cup all-purpose flour
½ cup sugar
3 tsp baking powder
¼ tsp salt
1 egg
1 egg white
1 cup fat-free milk
2 Tbl butter, melted
1 tsp grated lemon peel
1 tsp vanilla extract
1 cup fresh or frozen blueberries

Topping:
½ cup quick-cooking oats
2 Tbl brown sugar
1 Tbl butter, softened

1. In a large bowl, combine the first five ingredients. In another bowl, combine the egg, egg white, milk, butter, lemon peel and vanilla. Add to dry ingredients just until moistened. Fold in berries.
2. Coat muffin cups with cooking spray or use paper liners; fill two-thirds full. Combine topping ingredients; sprinkle over batter.
3. Bake at 400 for 20-22 minutes or until a toothpick inserted in the muffin comes out clean. Cool 5 minutes before removing from pan to a wire rack to cool completely.
Yield: 1 dozen

Bacon Wrapped Green Bean Bundles

These little cuties are easy to make ahead and stick in the fridge until you’re ready to pop them in the oven before all your guests arrive.

Ingredients:
Canned Whole Green beans
Thinly sliced bacon
Catalina dressing (I used light)

Wrap 4-5 green beans with half a slice of bacon. Make the bundles and lay them in a casserole dish. Once all made, pour some dressing in there and bake at 350 for 30 minutes. Serve warm!

SUNDAY SLOW COOKER: Super Bowl Salsa-Bean Dip

With Super Bowl Sunday looming around the corner, it's time to start planning that menu. This one is a quick fix you can throw in the crock-pot so you can concentrate on your other items. Requires little time to prep and easy to find ingredients.

Source: Weight Watchers Nov/Dec 2010 issue

Ingredients:
2 cans black beans, rinsed and drained

1 c salsa

2 garlic cloves, finely chopped

1 tsp cumin

1/2 tsp oregano

Grated zest and juice of 1 lime

1/4 c chopped fresh cilantro

1/4 c crumbled low-fat goat cheese

2 Tbs finely chopped red onion

1. Combine beans, salsa, garlic, cumin, and oregano in a 5-6 quart slow cooker. Cover and cook until beans are hot, 1-2 hours on high or 2-4 hours on low.

2. At end of cooking time, stir lime zest and juice into slow cooker. With large spoon or potato masher, coarsely mash bean mixture. If making ahead, keep warm on low or warm up to 2 hours. Stir in cilantro. Serve sprinkled with goat cheese and onion and garnished with cherry tomatoes (if using)

*I totally forgot the chopped onion and I thought it was still good. Oops!

Honey Bun Cake

Today I celebrate my birthday as well as being with Weight Watchers for six years!! No, it did not take me six years to lose my weight; but I still go to meetings on a regular basis, track what I eat and follow the Weight Watchers plan. Someone cannot be on a “diet” for six years….Weight Watchers is truly a way of life and I feel like I am living proof of that every day.

So…in celebration of two milestones in my life…I decided to make myself a cake! Of course I made alterations from the original recipe but I have been waiting for a special occasion to make this cake and it turned out GREAT!

Source: AllRecipes Cookbook
Ingredients:
1 package yellow cake mix
¾ cup vegetable oil
4 eggs
1 (8 oz) container sour cream
1 cup brown sugar
1 Tbl ground cinnamon
2 cups confectioners’ sugar
¼ cup milk
1 Tbl vanilla

1. Preheat oven to 325
2. In a large mixing bowl, combine cake mix, oil, eggs and sour cream. Stir by hand approximately 50 strokes or until most large lumps are gone. Pour half of the batter into an ungreased 9x13 inch glass baking dish. Combine the brown sugar and cinnamon and sprinkle over the batter in the cake pan. Spoon the other half of the batter into the cake pan, covering the brown sugar and cinnamon. Swirl the cake with a knife until it looks like a honey bun.
3. Bake in the preheated oven for 40 mins or until a toothpick inserted into the center of the cake comes out clean.
4. In a small bowl, whisk together the confectioners’ sugar, milk and vanilla until smooth. Spread frosting on cake while it’s still warm. Serve warm.

Substitutions:
Applesauce for oil
Fat free sour cream for regular
Egg beaters for eggs
I also found that 1 cup of confectioners’ sugar with 2 tsp vanilla and 1/8 cup milk was sufficient for the icing

Happy whatever you may be celebrating!

Spiced Honey Pretzels

It never fails, after the Christmas/New Year’s season is gone and all of the chex mix making is complete….I find myself with a bag of pretzel sticks that I will never eat just by themselves.

So getting ready for some of my friends to get into town to help me celebrate my birthday, I decided to look for a way to “spice” them up and to have a nice new improved snack for us. I found a great new recipe in “Taste of Home’s Comfort Food Diet Cookbook” that turned boring hum drum pretzels sticks into something with a little hmmm, what is that?

Ingredients:
4 cups thin pretzel sticks
3 Tbl honey
2 tsp butter, melted
1 tsp onion powder
1 tsp chili powder

Line a large baking pan with foil; coat with cooking spray. Place pretzels in a large bowl.

In a smaller bowl, combine honey, butter, onion powder and chili powder and mix well. I warmed mine up for about 20 secs so it would pour easier. Pour over pretzels; toss to coat evenly. Spread onto the prepared pan.

Bake at 350 for 8 minutes, stirring once. Cool on a wire rack, stirring gently several times to separate.

*Note: I did find it quite odd putting sticks on a wire rack (hello! they’re just going to fall through), so I put a plate underneath to catch them when they did indeed fall through. It doesn’t take these interesting sticks long to cool off….so start breaking them up as soon as you take them out of oven. Also, don’t overcook them! They have honey and the sugars will burn.

Enjoy!

Blueberry Pancakes

Whenever I see "blueberries" in a recipe, my eyes are drawn towards it to see the other ingredients. I have found some spectacular recipes out there such as: Lemon-Blueberry Bread and Blueberry Cobblers and who can live without Blueberry Muffins. So when I found one for Blueberry pancakes, I thought, "Why not?"

I'm not a huge fan of pancakes because I find myself hungry in oh about an hour and then I think that was a waste of points, but I think these might stick just a little bit longer.

This one comes to us by a great line of books called "Eat This Not That". Actually, the recipe is in "Cook This Not That" but you can find more about them here.

Ingredients:- I altered for 2 servings (7 points plus). Feel free to adjust up if you are cooking for more.

1 cup frozen blueberries (I'm sure you could use fresh as well)

1/4 cup water

1/8 cup sugar

1/2 cup plain Greek style yogurt

1/2 cup low-fat cottage cheese or ricotta

1 egg

1/8 cup egg beaters

Juice of 1/2 lemon

1/2 cup white whole wheat flour (you can use white flour you just won't have as much fiber)

1/4 tsp baking soda

Pinch of salt

*Mix the blueberries, water and sugar in a saucepan. Cook over low heat, stirring often, for 10 mins or until the blueberries begin to break apart. Whisk together the yogurt, ricotta cheese, eggs and lemon juice in a bowl.

*Add the flour, baking soda and salt to the yogurt mixture and stir just until blended. (This will not be the consistency of the pancake batter you are used to. MUCH thicker)

*Heat a large skillet and coat with cooking spray. Add batter in large spoonfuls. Flip the pancakes when the tops begin to bubble, 3-5 mins and cook the other side until browned. Serve with the warm blueberries.

*I made 4 large pancakes

You will notice there is no syrup in these instructions. I actually agree with that. Believe me, I tried it for you and don't add it. Takes away from the taste of the blueberry sauce.

If you think your sauce is a little too runny, use a few Tbls of the blueberry juice and mix with some cornstarch and then add back to the sauce, should thicken up.

White Bean Chili

When I first found this recipe in a magazine, I thought there would definitely be possibilities with this warm and fiber packed soup. But when I put it to the test I was more than pleased with the results. I altered it from the original one I found and this is what I came up with….enjoy!

Ingredients: makes three large servings

1 can great northern white beans
1 can diced tomatoes with juice
½ cup chicken broth
2 tsp cumin
1 ½ tsp chili powder
2/3 cup frozen or fresh corn (I used frozen)
2 cups cooked chicken, diced (about 9 oz)
Monterey jack cheese- 1/3 cup is 1 serving

Directions:
Combine all ingredients except corn, chicken and cheese in a large pot. Cover and bring to a simmer. Simmer for 30 minutes or until beans are soft; stir in corn and chicken, and simmer uncovered for another 10 minutes. Remove from the heat.

From this point, you can either add the cheese to the pot or divide into single servings and let the individuals add their own cheese.

I divided mine into single servings and then added 1/3 cup cheese to each. Total points plus with cheese is 9. Soup alone is 6 points plus.