Recipes
Baked Spaghetti squash with beef and veggies
Sauteed Tilapia with Lemon-Peppercorn Pan Sauce
BARLEY PILAF
½ onion, finely chopped
2 cloves garlic, minced
1 tsp olive oil
1 c pearlized barley
3 c FF chicken broth
½ tsp salt
Freshly ground black pepper
Sprinkle of fresh or dried rosemary and thyme
Adjust oven rack to middle position; heat oven to 375.Saute onion and garlic in olive oil. Spread barley into 1.5 qt baking dish. Add the cooked onion and garlic. Bring broth to a boil, then immediately stir in seasonings and pour liquid over barley. Cover baking dish tightly with doubled layers of foil. Bake barley 1 to 1.25 hours, until tender. Remove dish from oven and uncover. Fluff barley with a dinner fork, and serve.
– From WW core board
Note on the pilaf — it seemed to take forever for the broth to get absorbed. I think the pilaf was in the oven for about 1.5 hours - then again, I was still waiting for DH to come home, so it was fine…
HONEY DIJON CHICKEN WITH BROWN RICEÂ (core)
Honey is not core, but per serving, 1 TBS = 0 points.
3 cups cooked brown rice
1 pound boneless skinless chicken breasts, cut into bite sized pieces
3 cups chopped fresh broccoli
2 cups chopped fresh mushrooms
1 medium onion, chopped
1 clove garlic, minced
3 tablespoons Dijon mustard
1 tablespoon honey
1 tablespoon balsamic vinegar
1 teaspoon tarragon
1/2 teaspoon salt
1/4 teaspoon ground black pepper
Heat large skillet coated with cooking spray over medium-high heat. Add chicken; cook, stirring 3 - 5 minutes or until chicken is brown and partially cooked. Add broccoli, mushrooms, onion and garlic; cook 4 - 5 minutes or until vegetables are crisp-tender. Stir in rice, mustard, honey, vinegar, tarragon, salt and pepper. Cook, stirring 3 - 5 minutes or until well blended. Serves 6
-Uncle Ben’s brand recipe (posted by DoraLisa2005)
Note on the chicken - since I was making the pilaf, I didn’t use the brown rice. And I didn’t have tarragon, so I threw in a little rosemary & marjoram. And…I only had canned mushrooms.
BEEF & BEER CHILI
Ingredients
1 1/2 cups chopped red onion (about 1 medium)
1 cup chopped red bell pepper (about 1 small)
8 ounces extralean ground beef
2 garlic cloves, minced
1 1/2 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon dried oregano
1 (19-ounce) can red kidney beans, drained
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1 (14-ounce) can low-sodium beef broth
1 (12-ounce) bottle beer (such as Budweiser)
1 tablespoon yellow cornmeal
1 tablespoon fresh lime juice
Preparation
Combine first 4 ingredients in a large Dutch oven over medium-high heat. Cook 5 minutes or until beef is browned, stirring to crumble. Stir in chili powder, cumin, sugar, and salt; cook 1 minute. Add oregano and next 4 ingredients (through beer) to pan; bring to a boil. Reduce heat, and simmer 15 minutes. Stir in cornmeal; cook 5 minutes. Stir in juice.
Yield
4 servings (serving size: 1 1/2 cups)
Nutritional Information
CALORIES 261(20% from fat); FAT 5.7g (sat 2.1g,mono 2g,poly 0.2g); PROTEIN 18.3g; CHOLESTEROL 30mg; CALCIUM 74mg; SODIUM 799mg; FIBER 8.3g; IRON 3.7mg; CARBOHYDRATE 30.3g
Jackie Mills, M.S., R.D. , Cooking Light, SEPTEMBER 2007
TACO SOUP
at last week’s meeting, we talked about quick & easy recipes. i won’t post them all until i try them…wouldn’t want to pass along anything w/o knowing what it’s like.
so, the leader mentioned taco soup. i’ve made a similar one before, but i tried hers. w/o meat - it’s 1 pt / cup. with meat (lean ground turkey or 93/7 beef), it’s 2 pt / cup. at least according to my meeting leader. i haven’t put it through any of the recipe builders.
here’s the base of it:
3 cans of beans - any beans (i drained them b/c i don’t like the liquid the beans are in)
2 cups of water
1 can corn
2 cans of diced tomatoes (can use rotel, also…when i made it last night, i used 1 can tomato, 1 can of mild rotel)
1 packet taco seasoning
1 packet of ranch dressing mix - this is optional - i used it
throw it in a pot and heat until mixed and warmed through.
i used meat - ground turkey. i just ground the turkey, then threw it in the pot w/everything else.
other alternatives…the other recipe i have made used hominy instead of corn. if it’s about the same nutritional value as corn, then i think i’ll use it next time b/c i like the texture better than corn.
the other recipe i made would ground the meat, then add the taco seasoning & some water to the meat. then the seasoned meat would be added to the rest of the ingredients in the pot.
anyhow…it’s yummy & quick & easy!!!
Garlic Roast Chicken with Rosemary and Lemon
This was one of my favorites before WW. Very yummy…most of the time, I don’t add the wine / chicken stock because I’m too lazy to open either one, and it’s still good. I put this into the recipe builder for 2lbs of chicken. Based on 4 oz servings, it was 4 pts. Based on 6 oz servings with the wine, it was 7 pts, I think. Either way - YUMMY!!!
2 1/2 pounds boneless, skinless chicken breasts, cut into large chunks
6 cloves garlic, crushed
3 tablespoons fresh rosemary leaves stripped from stems
3 tablespoons extra-virgin olive oil, eyeball it
1 lemon, zested and juiced
1 tablespoon grill seasoning blend (recommended: Montreal Seasoning) or, coarse salt and black pepper
1/2 cup dry white wine or chicken broth
Preheat oven to 450 degrees F.
Arrange chicken in a baking dish, 9 by 13-inch.
Add garlic, rosemary, extra-virgin olive oil, lemon zest and grill seasoning or salt and pepper to the dish.
Toss and coat the chicken with all ingredients, then place in oven.
Roast 20 minutes.
Add wine and lemon juice to the dish and combine with pan juices.
Return to oven and turn oven off. Let stand 5 minutes longer then remove chicken from the oven. Place baking dish on trivet and serve, spooning pan juices over the chicken pieces.
Ingredients
1/4 cup unsweetened applesauce
1 teaspoon vanilla extract
4 egg whites
1 cup sugar
1/4 cup unbleached, all-purpose flour
1/2 cup unsweetened cocoa powder
1/2 teaspoon instant espresso powder
1/2 teaspoon baking powder
1/2 teaspoon salt
1/4 cup mini chocolate chips (semi-sweet)
Butter-flavored cooking spray
Preheat the oven to 350 degrees. Spray an 8×8 inch non-stick cake pan with spray.
In a medium mixing bowl, using a sturdy whisk or spatula, mix the applesauce, vanilla, egg whites and sugar until they are well combined.
Add the flour, cocoa powder, espresso powder, baking powder, and salt. Stir the mixture until it is just combined and no lumps remain. Pour it into the prepared pan. Sprinkle the chips evenly over the top. Bake the brownies for 20-22 minutes or until a toothpick inserted in the center comes out dry (a few crumbs are okay).
Transfer the pan to a cooling rack and allow them to cool 5 minutes. Cut into 12 equal brownies. Makes 12 (1 brownie) servings.
Each brownie has: 88 calories, 2 g protein, 19 g carbohydrates, 1 g fat, less than 1 g saturated fat, 0 mg cholesterol, 1 g fiber, 133 mg sodium
So if you go on the calculations from the recipe - it’s ~2 pts a brownie, and it’s a generous size! I put mine in the freezer (so I wouldn’t eat them all at once!). I like them straight from the freezer.
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