Pumpkin Muffins

Here is a recipe for 2-Point Pumpkin Muffins.  They are very good and very easy to make

Ingredients
1 - 18oz box of Spice Cake Mix
1 - 15oz can of pumpkin
1 - egg or 1/4 cup of egg beaters
3/4 cup of water

Mix all ingredients in a mixer

Use spray on muffin tins and fill the tins with the mixture.  Spread this out over 24 muffins


Cook for 20-25 minutes at 350 degrees.

These are moist somewhat dense muffins.  You can also top these with a dollop of ff cool whip frozen or spray.

Calories - 97
Fat - 3g
Carb - 17g
Fiber .5g
Protein 1.1g

Portabello Mushroom Soup

I went to the Farmer's Market and went a bit nutso over their portabello mushrooms - they were HUGE and (even better) CHEAP. My plan was to have them on the grill with some flank steak last weekend - but then I drank too much wine and forgot all about them.

Therefore, yesterday, I made a cream of portabello soup. Mmmm, delish. Even better on the second day. I might add a touch of garlic next time, but overall this was lovely, rich and totally satisfying.

Cream of Portabello Mushroom Soup
serves 4

1 T butter
8 oz (about two large caps) of portabello, sliced and halved
3/4 c. green onions sliced (including crunching greens)
Salt and Pepper to taste
14.5 oz chicken broth
1/2 c. sour cream
1/2 c. half and half

Melt butter in soup pot or dutch oven over medium to high heat. Add mushrooms and stir frequently for about 5 minutes.
Add green onion and salt and pepper. Stir and let cook for 2 - 3 minutes. Add chicken broth and bring to a boil. Boil 10-12 minutes.
Mix sour cream and half and half throughly in separate bowl.
Remove soup from heat. Add sour cream and half and half until well mixed. Blend either with immersion blender or in stand alone blender.
Return to pot and reheat. Serve & slurp.

According to Spark People recipe builder:
140.4 calories
12.7 g fat
8.1 g saturated fat
4.8 g carbohydrate
0.5 g fiber
0.8 g sugar
3.0 g protein

Walnut and Dried Cherry Bars

This is an Ellie Krieger recipe I have made twice now and LOVE! They are perfect for breakfast on the go or an afternoon snack and really keep you full for hours. I like to add an extra half teaspoon of cinnamon and the last time I made them I used dried mixed berries (cherries, blueberries and raspberries) which was delicious. I think I am going to keep making them and mixing up the fruit/nut/preserves combo!

Enjoy!

Ingredients:
1 cup quick-cooking oats
3/4 cup whole-wheat pastry flour or regular whole-wheat flour
1/4 cup toasted wheat germ
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/2 cup honey
1/3 cup unsweetened applesauce
1/4 cup canola oil
1 egg, beaten to mix
1 egg white
3/4 cup chopped dried tart cherries
1/2 cup finely chopped walnuts
Cooking spray
1/4 cup "fruit only" apricot preserves

Directions:
Preheat oven to 350 degrees F. In a medium bowl, whisk together the oats, flour, wheat germ, cinnamon and salt.
In another bowl, whisk together the honey, applesauce, oil, egg and egg white until well combined. Stir in the oatmeal mixture until well combined. Add the dried cherries and walnuts.
Coat an 8-inch square baking pan with cooking spray. Spread the mixture into the prepared pan and bake until a toothpick inserted in the center comes out
clean, 30 to 35 minutes. Put the preserves in a small saucepan and bring to a boil. As soon as the bars come out of the oven, brush with the preserves. Cool completely and cut into 12 bars, about 4 by1 1/2 inches each.


Per Serving:
Calories 230; Total Fat 9 g; (Sat Fat 1 g, Mono Fat 3 g, Poly Fat 4 g) ; Protein 4 g; Carb 34 g; Fiber 2 g; Cholesterol 20 mg; Sodium 60 mg

Quick Broccoli Soup

Today is rainy and gloomy in Cincinnati and soup was all I wanted...

I loosely followed a random recipe online and plugged the info to SparkPeople - enjoy:)

1.5 T butter
1.25 c chopped onions
2 T garlic, minced
1 10oz package of frozen broccoli
1 c chicken broth
1 c shredded cheddar
3 T parmesean, shredded
.25 c half and half


Melt butter in medium sauce pan. Add onions, sautee 2 minutes. Add garlic, sautee additional 2 minutes. Add broth and bring to a boil - add broccoli and cook til tender, 6-8 minutes.
Stir in half and half and cheese.

Blend with immersion blender if desired. Salt and pepper to taste.


6 Serving
Amount Per Serving
Calories 146.0
Total Fat 11.3 g
Saturated Fat 7.2 g
Total Carbohydrate 4.5 g
Dietary Fiber 1.6 g
Sugars 0.9 g
Protein 7.8 g


*Could easily be made low fat and vegetarian

Asparagus & Green Bean Summer Salad

I love this salad - it makes me think of summer. When my daughter was three weeks old my mom came to town to take care of us and brought this recipe with her. I swear I munched on it for weeks.
We're having it for dinner tonight with grilled shrimp, grilled portobellos, grilled sweet onions and grilled zucchini. Er, and gin and tonic. Because it's 80 degrees in April and it feels like summer.

Salt
1/2 lb trimmed green beans 1/2 c basil
3/4 lb trimmed asparagus 1 sm. garlic cloves
1/2 red onion sliced thin 1/4 c parmesean cheese
1 c. flat leaf parsley 1/3 c extra virgin olive oil
1 lemon, zested and juiced 1 plum tomato, seeded and sliced thin


Bring 1 ince of water to boil. Add salt and beans. Cook covered for 2 minutes. Add asparagus, cook 3 minutes. Drain well and cold shock. Drain again and spread on towels to dry completely. Thinly slice beans length wise on an angle. Cut into 2 inch pieces. Do same to asparagus.
Combine beans, asparagus, 1/2 c parsley and onion in bowl.
Combine lemon zest & juice, 1/2 c parsley, and basil in food processor with cheese. Stream in evoo.
Season with salt and pepper, pour over salad. Add tomatoes for garnish.

YUMMY.

Fantastic Chicken Feta

I know that I am a little feta obsessed - but I made this last week with garlic roasted broccoli and it was delish and super easy and wonderfully filling. I found it at Recipezaar and tweaked it just slightly.

Fantastic Feta Chicken
6 boneless skinless chicken breast halves (tenderize with fork)
2 tablespoons lemon juice, divided
2 tablespoons of evoo
2 teaspoons chopped fresh oregano or 1/4 teaspoon dried oregano leaves, crushed
1/4 teaspoon fresh ground pepper
1 (4 ounce) package crumbled feta cheese
Fresh ground pepper to taste

Directions
Sprinkle with oregano and pepper (both sides)
Arrange chicken in 13X9-inch baking dish (brush 1T of evoo on bottom of dish)
Drizzle with 1 tablespoon of the juice.
Brush 1T of evoo over chicken
Top with cheese; drizzle with remaining 1 tablespoon juice.
Bake at 350°F for 30 to 35 minutes or until cooked through

Roasted Broccoli
1 head of broccoli cut into florets
Toss with ground pepper, salt and minced garlic (about 1T) and evoo or PAM
Arrange on PAMed cookie sheet
350 for about 15-20 minutes.


Chicken/Feta Serving Size 1

Calories 186
Calories from Fat 52
Total Fat 5.8g
Saturated Fat 3.4g
Monounsaturated Fat 1.3g
Polyunsaturated Fat 0.5g
Trans Fat 0.0g
Cholesterol 86mg
Sodium 300mg
Potassium 330mg
Total Carbohydrate 1.7g
Dietary Fiber 0.3g
Sugars 1.0g
Protein 30.2g

Roasted Nutmeg Cauliflower

Even if you don't like cauliflower, this is delicious.

1 head cauliflower cut into florets
2 tablespoons of extra virgin olive oil
1/4 teaspoon ground nutmeg
1/4 teaspoon salt

Preheat oven to 350
Place cauliflower in a 9x13 inch baking dish, toss with the oil and sprinkle with nutmeg and salt.  Cover the dish and roast for 30 minutes. 
Remove the cover, stir and cook for another 30-45 minutes until the cauliflower is tender and nicely browned, stirring occasionally

Makes 4 servings


Nutritional Information
Calories - 99
Total Fat - 7G
Protein - 3G
Carbs - 8G
Fiber - 3.5G
Sodium - 18MG

WW Points - 2

Balsamic Chicken with Baby Spinach

 This is a great recipe and so easy to make.

Ingredients

• 3 tablespoon olive oil
• 3 cloves garlic, chopped
• 4 boneless, skinless chicken breasts (about 1 1/4 lbs total)
  
• 8 ounces baby spinach
• 2 tablespoons balsamic vinegar
• 1/2 cup low-sodium chicken broth
• 1 cup low-sodium canned chopped tomatoes with juice
• 2 cups whole wheat couscous, cooked (from about 3/4 cup uncooked)
  

Directions

Heat a large saute pan over medium-high heat. Add 1tbsp of olive oil and heat. Season chicken on both sides with salt and pepper. Add the chicken and cook about 4 minutes per side, or until cooked through and juices run clear. Remove the chicken and set aside.

Add remaining 2 tbsp of olive oil to pan.  Add the garlic and cook for 1 minute. To the same pan, add the spinach and cook just until wilted, about 1 to 2 minutes. Season with salt and pepper.  Remove from the pan and set aside.

Lower the heat to medium and add the balsamic vinegar and chicken broth to the pan and stir, scraping the bottom of the pan to remove any browned bits. Add the tomatoes, bring to a simmer and cook 3 to 5 minutes.

Divide the couscous between 4 serving plates. Top with the spinach, chicken and balsamic-tomato sauce.

Nutritional Information
Calories   342
Total Fat  12G
Protein     32G
Fiber        6G
Carb        27G
Sodium    336MG

WW Points - 7

Potato Soup

My aunt made this for me when I visited her in Alabama.  I can't believe how easy it is to make and how good it tastes.  It's perfect for the cold winter.

Ingredients
1 Package of Ore Ida Potatoes O'Brien
1 - 32 box of chicken broth
1- 16 oz can of chicken broth
1 - package of dry pepper gravy mix (Jimmy Dean)


In a saucepan add the entire package of potatoes and the 32 oz box of chicken broth.  Bring to a boil
In a separate bowl, mix 1/3 of the can of chicken broth with the gravy mixture and whisk until dissolved.
Add gravy mixture and remaining chicken broth to the potatoes and stirring until well blended
Simmer until hot


1 Cup of Soup = 1 WW Point

Spinach Egg Muffins

These are some of my favorite breakfast muffins.  Really, you can pretty much add any type of veggies you want once you have the basics of the spinach, egg and green pepper.  It's a great way to use veggies from other recipes that you want to get rid of.

This recipe makes 12 egg muffins.  They are great to keep in the fridge and reheat in the morning for a quick, hot, healthy breakfast.

1 - 16oz carton of Egg Beaters
1 package of frozen chopped spinach thawed and dry (it's important it's as drained as can be)
1/3 cup of low fat or fat free cheddar cheese
1 diced green pepper
Salt and Pepper to taste

Options...
Diced onion
Diced mushrooms
Diced red pepper
Bacon bits (adds flavor for very few calories)
Diced Turkey bacon (may add point value)
Tabasco Sauce

Heat Oven to 350

In a bowl combine egg beaters and veggies.  Stir until well mixed.  Stir in cheese.

Use cooking spray and coat a regular size muffin tin (make sure it's coated).  This recipe yields 12 muffins.  Evenly distribute the egg mixture among the 12 slots.

Cook for about 20 minutes.  Refrigerate and warm up throughout the week.

2 muffins = 1 point (using all veggies above and low fat cheddar cheese) You may want to add more if you add bacon.

Spicy Bean Soft Taco/Wrap

1-2 Beano pills (!)
1 Morningstar spicy black bean burger (2 pts)
1 Mission Carb Balance flour tortilla, or other high fiber tortilla (1 pt)
2 T light sour cream (1 pt)
2 T 2% grated cheese (1 pt)
salsa; shredded lettuce (0 pt)

Pop Beano pills while skillet preheats. Brown burger in skillet; cut into 4-5 strips. Warm tortilla in microwave (10 sec). Spread with sour cream; sprinkle with grated cheese, and lettuce if using. Add burger strips and salsa. Fold up the bottom first, then the two sides. You can improvise on what you add (guacamole instead of sour cream, etc) - just be careful not to make it too sloppy to eat! Salsa seems to work better than fresh tomato, for example. YUM!!!!!!

Fat Free Sugar Free Smoothie Mix

1 box nonfat dry milk (8 quart size)
7 1/2 - 8 cups Splenda
4 teaspoons Xanthan gum (at health food stores)*
*this is also handy for thickening in other recipes - no calories!

Mix all thoroughly; store in airtight container.

For each smoothie:
1/2 cup mix
1 cup water
fresh or frozen (unsweetened) fruit of choice
extracts as desired
1 cup ice cubes

Blend in smoothie/drink blender. Some possibilities: fresh pineapple and coconut extract; banana, 1 teaspoon cocoa, and rum or coconut extract.

Roast Dill Marinated Salmon

This healthy and delicious came from the back of the dill box! It is my favorite was to cook salmon and I get rave reviews from all who try it! You can lower the oil used to ower the fat content.

Ingredients:

1- 3/4 oz. package of dill, no stem and chopped
4 salmon filets (6 oz each) – skin removed
1 Tbsp. garlic, minced (I like to use a frozen garlic cube from Trader Joes)
1 Tsp. sugar
2 Tbsp. soy sauce
2 Tbsp. soybean oil or neutral flavored oil

Preparation:

Preheat oven to 425.

Mix dill, garlic, sugar, soy and 1 Tbsp. of oil, reserve. In a hot non-stick pan add 1 Tbsp. oil and sear the salmon filets for 30-45 seconds on each side or until nicely browned.

Remove from pan and let cool 5 minutes. Smear all sides of fish with marinade and allow fish to sit at room temperature for at least 1/2 an hour before roasting.

Place fish on sheet tray and roast for 5 to 10 minutes. It will appear flaky when done.

Makes 4 Servings

Amount Per Serving
Calories 435
Total Fat 28g
Saturated Fat 5.3g
Cholesterol 107 mg
Sodium 566 mg
Total Carbohydrate 5.3 g
Dietary Fiber 0.8 g
Protein 39.3 g

Cinnamon Chicken

This is a recipe I created after being inspired by a fried chicken dish that used cinnamon. I know the combination of spices sounds strange, but it so good!

1 teaspoon cinnamon
1 teaspoon fresh ground pepper
2 teaspoons kosher salt
2 boneless, skinless chicken breast
Pam Spray

Preheat oven to 350.

In a small bowl, combine cinnamon, pepper and salt. Lightly spray both side the chicken breasts with Pam and sprinkle spice blend on both sides (you do not have to use the entire seasoning blend, but I like the chicken well coated).

Bake for about 20 minutes, or until chicken is done.

Enjoy!

Makes 2 Servings

Amount Per Serving
Calories 289
Total Fat 6.2g
Saturated Fat 1.8g
Cholesterol 146 mg
Sodium 2453 mg
Total Carbohydrate 1.6 g
Dietary Fiber .9 g
Protein 53.5 g

Restaurant Points

Here is a link to a Weight Watchers wiki site that has points for a variety of restuarants.

http://www.wikiweightwatcher.com/browse-restaurants

White Chicken Chili

6 cups chicken broth (48 oz.)
4 cups cooked, diced chicken * (use 1 bag Tyson frozen diced chicken)
2 cans diced green chilies
4 15 oz cans great northern or other white beans, rinsed and drained
1 onion, diced
1 teaspoon cumin
1 teaspoon oregano
1 teaspoon red pepper
1 Clove garlic, minced

Instructions: combine all ingredients in large pot. bring to a boil, then simmer until the beans have "popped", thickening soup. To thicken quicker, use potato masher to mash beans as the chili simmers. Adjust spices and add salt according to your taste. Serve with reduced fat sour cream, salsa, grated 2% mexican blend or jack cheese, and light tortilla chips.

"No Pudge" Fat Free Brownie Mix

Mix together :
1/3 cup cake flour
1 1/4 cups super fine sugar (in baking aisle)
1/2 cup Ghirardelli cocoa
3 teaspoons powdered egg whites (in baking aisle)
1 tablespoon cornstarch
1/2 teaspoon salt
1/4 teaspoon baking soda

To make brownies: stir one 6 oz. container of fat free vanilla yogurt into mix until completely mixed. Batter will be VERY thick. Spread into 8X8 pan sprayed with cooking spray. Bake at 350 for 32 minutes.
For cake-like brownies, add 2 more tablespoons of flour, and one more teaspoon of powdered egg whites.

I make a larger batch of mix (about 6 total) and store it in an airtight container. Before measuring out 2 1/4 cups for brownies, stir or shake it up to make sure ingredients haven't settled and divided unevenly, OR measure out individual ziploc bags of mix for pans of brownies.

Lowfat Sugar Free Hot Chocolate Mix

1 box nonfat dry milk (8qt size)
1 bag Splenda or other sugar substitute
1 11 oz jar fat free coffee creamer
1 box sugar free Quick *(1 lb)
1/4-1/2 cup cocoa (depends on how dark you want it)

Mix all ingredients well - adjust cocoa to taste (1/4 cup is more sweet/milk chocolate, 1/2 cup is a darker, less sweet hot chocolate). Mix can be stored in airtight container in pantry.

To make hot chocolate: fill mug half full of mix; slowly pour in hot water (not boiling) and stir.
*this is the only source (scant per serving) of fat

Mexican Inspired Zero Point Soup - Weight Watchers

Mexican-Inspired Zero POINTS Value Soup

Makes 12 servings

POINTS® value | 0 per serving

Ingredients

• 2 cups fresh green snap beans, cut into bite-size pieces
• 3 cloves fresh garlic, minced
• 2 small zucchini, cubed
• 1 cup tomatillos, chopped
• 1 medium jalapeno pepper, finely chopped
• 14 oz canned diced tomatoes, Mexican-style preferred
• 1/2 medium poblano chili pepper
• 1 medium Spanish onion, chopped
• 1 medium green pepper, chopped
• 1/2 tsp cumin
• 1 tsp fresh oregano
• 6 cups vegetable broth
• 2 roasted red peppers packed in water
• 1 Tbsp chipotle peppers in adobo sauce
• 3/4 tsp salt
• 2 Tbsp fresh lime juice
• 1/2 cup fresh, chopped cilantro

Instructions

• Put snap beans, garlic, zucchini, tomatillos, jalapeno, diced tomatoes, green chili pepper, onion, green pepper, cumin, oregano and vegetable broth into a large soup pot. Puree roasted peppers with chipotle in adobo sauce in a blender or food processor, and add to soup; stir to combine. Cover and bring to a boil over high heat. Reduce heat to low, and simmer, partly covered, for about 10 minutes.
  
  
• Stir in salt, lime juice and cilantro. Serve.
  
  
• Serving size: about 1 cup
  
  

Variations

• We used the POINTS Tracker to calculate the following additions to an individual 1-cup serving:
• 1/2 cup corn kernels, POINTS value: .5
• 1/4 cup black beans, drained and rinsed, POINTS value: .5
• 2 oz cooked shrimp, POINTS value: 1
• 2 oz shredded or diced white meat chicken, POINTS value: 2
• 2 Tbsp reduced-fat sour cream, POINTS value: 1

Italian Inspired Zero Point Soup from Weight Watchers

Italian-Inspired Zero POINTS Value Soup

Makes 12 servings

POINTS® value | 0 per serving

Ingredients

• 2 cups escarole, chopped
• 2 cloves garlic, minced
• 1 cup onions, chopped
• 2 cups baby spinach
• 2 small zucchini, cubed
• 1 medium red pepper, chopped
• 2 cups fennel bulb, thinly sliced (one bulb)
• 6 cups vegetable broth
• 28 oz canned diced tomatoes, preferably fire-roasted
• 1/4 tsp crushed red pepper flakes
• 2 tsp fresh thyme, finely chopped
• 1 tsp fresh oregano, finely chopped
• 3/4 tsp salt
• 1/4 tsp black pepper
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh basil

Instructions

• Put escarole, garlic, onions, spinach, zucchini, red pepper, fennel bulb, vegetable broth, diced tomatoes, red pepper flakes, thyme and oregano into a large soup pot; stir to combine. Cover and bring to a boil over high heat. Reduce heat to low, and simmer, partly covered, for about 10 minutes.
  
  
• Stir in salt, black pepper, parsley and basil. Serve.
  
  
• Serving size: about 1 cup
  
  

Variations

• We used the POINTS Tracker to calculate the following additions to an individual 1-cup serving:
• 1 1/2 Tbsp grated parmesan cheese, POINTS value: 1
• 2 oz cooked chicken sausage, POINTS value: 3
• 2 Tbsp cooked chickpeas, POINTS value: .5
• 2 Tbsp cooked orzo, POINTS value: .5
• 2 small, store-bought turkey meatballs, POINTS value: 2

Asian Inspired Zero Points Soup

I am not the biggest fan of Weight Watchers 0 point soup, even though it is a really easy thing to snack on for 0 points.  Weight Watchers is now out with variations of the 0 point soups.  

Two girls in my meeting suggested that you take Trader Joe's Pot Sticker's and put them in the soup

Asian-Inspired Zero POINTS Value Soup

Makes 12 servings

POINTS® value | 0 per serving

Ingredients

• 2 cups bok choy, chopped
• 2 cups Chinese cabbage, chopped
• 3 cloves garlic, minced
• 1/4 cup fresh ginger root, thinly sliced and julienned
• 4 small oyster mushrooms, chopped
• 2 cups scallions, chopped
• 1 cup canned water chestnuts, sliced (8 oz can)
• 1/2 cup red pepper, thinly sliced
• 1/4 tsp red pepper flakes
• 6 cups vegetable broth
• 1 cup bean sprouts, optional
• 2 cups snow peas, stringed
• 2 Tbsp low-sodium soy sauce
• 1/2 cup cilantro, finely chopped

Instructions

• Put bok choy, Chinese cabbage, garlic, ginger root, oyster mushrooms, scallions, water chestnuts, red bell pepper, red pepper flakes and vegetable broth into a large soup pot; stir to combine. Cover and bring to a boil over high heat. Reduce heat to low and simmer, partly covered, for about 10 minutes. Toss in bean sprouts, if using, and snow peas during the last 3 to 4 minutes of simmering.
  
  
• Add soy sauce and cilantro. Serve.
  
  
• Serving size: about 1 cup
  
  

Variations

• We used the POINTS Tracker to calculate the following additions to an individual 1-cup serving:
• 2 oz cooked shrimp, POINTS value: 1
• 2 oz scallops, POINTS value: 1
• 1/4 cup firm tofu, POINTS value: 1
• 2 oz shredded or cubed white meat chicken, POINTS value: 1
• 2 oz Chinese roast pork, POINTS value: 2
• 1/2 tsp hot/spicy oil, POINTS value: .5

Asparagus Chicken Roll Ups - serves 4
Taken from Cincinnati Seasoned: Savoring the Queen City's Spice of Life

Andy and I have had these for our main course with a salad. They work really nicely with a low carb diet, and could be modified by substituting the feta with fat free feta for a low fat diet. Easy and yummy:)

4 boneless skinless chicken breasts (or filets) 1 c(or more) of crumbled feta
1/4 c mild poultry seasoning Salt and pepper to taste
4 asparagus spears, cut into halves

Preheat oven to 400 degrees. Pound the chicken between two sheets of wax paper with a meat mallet until flattened. Coat both sides of the chicken with the poultry seasoning and lay the chicken on a work surface. Arrange two asparagus spear halves in the center of each chicken breast and sprinkle with equal portions of the cheese. Roll up the chicken and secure each roll up with 4 wooden tooth picks. Arrange the chicken in a baking dish coated with nonstick cooking spray. Sprinkle lightly with salt and pepper. Bake for 20 minutes or until chicken is golden brown and cooked through.


Amount Per Serving
Calories 309.1
Total Fat 13.8 g
Saturated Fat 8.1 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 120.0 mg
Sodium 1,371.7 mg
Total Carbohydrate 4.9 g
Dietary Fiber 1.1 g
Sugars 0.1 g
Protein 40.1 g

nutritional information from Recipe Calculator at Sparkpeople.com

Hungry Girl Veggie Burger Wraps

Here is an easy lunch recipe.  My mom and I like the Dr. Praeger's Veggie Burgers the best - esp the California ones.  However, any veggie burger that is veggie based works well.


Ingredients
1 Medium Low Fat Flour Tortilla (about 110 calories and at least 6 g of fiber)
1 Veggie Burger Patty
1 Wedge of The Laughing Cow Light Original Swiss Cheese
3 Tbsp of chopped mushrooms
1 Tbsp of chopped onions
Optional ketchup, mustard, ff mayo, salsa

Microwave tortilla until slightly warm.  Lay tortilla out and spread the cheese wedge evenly on top of it.

In a pan sprayed with nonstick spray, cook the veggie burger over medium heat.  Once patty is half cooked, remove it from the pan and chop it into bite sized pieces

Place the onions and patty pieces in the pan and continue to cook for 1 minute.  Then add mushrooms and stir for an additional 2 minutes or until veggies are fully cooked.

Remove pan from heat and allow to cool slightly.  Evenly spoon mixture into the center of the tortilla and roll it up.  Place on microwave safe plate and heat seam side down for 30 seconds.

Calories - 253
Fat - 6.5 g
Carbs - 35 g
Sugar - 4 gr
Fiber - 13 g
Protein -8 g
WW Points - 5

Couscous Salad

This is one of my favorite salads.  I am going to add the nutrition information shortly.  I would highly recommend using whole wheat couscous as it adds more fiber and whole grains to the mix.  You can also substitute chicken stock for fat free reduced sodium chicken broth.  

This is another recipe with a LOT of chopping.  Try to use a food processor if you can.

Also my good friend, Sara, told me the easiest way to prepare the cucumber for this recipe is to first peel the cucumber.  Then cut the cucumber in half.  Take each of the halfs and cut them lengthwise.  Then use a spoon to and start at the end and scrape out all of the seeds. 

The nutritional info is for 6 servings.  I get a LOT more than 6 servings from this.  Also the nutritional info is not for whole wheat couscous.

Couscous Salad

Recipe courtesy Wolfgang Puck, 2004

Prep Time:

15 min

Inactive Prep Time:

35 min

Cook Time:

5 min

Level:

Easy

Serves:

6 servings

Ingredients

• 2 cups chicken stock
• 10 ounces instant couscous
• 1 teaspoon salt
• 1/2 teaspoon freshly ground cinnamon
• 1/4 cup extra-virgin olive oil
• 1 lemon, zested and juiced
• 1 small red onion, peeled, diced
• 1 large cucumber, peeled, seeded, diced
• 1 red bell pepper, cored, seeded, diced
• 1 bunch green onions, minced
• 1/4 cup cilantro leaves
• Freshly ground black pepper

Directions

In a saucepan, bring the chicken stock to a boil.
Place the couscous in a large, heatproof bowl. Stir in the salt and the cinnamon. Pour the boiling stock over the couscous mixture, cover and let stand for 5 minutes. Remove cover, fluff couscous and allow to cool completely.
In a large bowl, combine olive oil, lemon juice and zest, red onion, cucumber, bell pepper, and green onions. Add the cooled couscous and toss until well blended. Stir in the cilantro leaves. Taste and adjust seasoning with salt and pepper.


Nutrition Facts
6 Servings
Amount Per Serving
 
Calories     334.3
  Total Fat     10.5 g
          Saturated Fat     1.5 g
          Polyunsaturated Fat     1.0 g
          Monounsaturated Fat     7.0 g
  Cholesterol     1.7 mg
  Sodium     717.3 mg
  Potassium     318.4 mg
  Total Carbohydrate     54.9 g
  Dietary Fiber     4.0 g
  Sugars     1.5 g
  Protein     9.2 g

nutritional information from Recipe Calculator at Sparkpeople.com

This comes from Eileen who has gotten nothing but great compliments whenever she makes it.  Also it does freeze very well.

Rustic Italian Tortellini Soup

This meal comes together pretty fast. It's a very hearty meal, that goes great with a salad.
It's a versatile recipe in that you can add additional vegetables or even a can of drained and rinsed cannelini beans, for more protein.

Ingredients

3 Italian turkey sausage links (4 ounces each), casings removed (I used the "hot" sausage version) 

1 medium onion, chopped 

6 garlic cloves, minced 

4 cups reduced-sodium chicken broth 

1 can (14-1/2 ounces) diced tomatoes, undrained 

1 package (9 ounces) refrigerated cheese tortellini 

1 package (6 ounces) fresh baby spinach, coarsely chopped 

2-1/4 teaspoons minced fresh basil or 3/4 teaspoon dried basil (or, you can substitute thyme and oregano) 

1/4 teaspoon pepper Dash crushed red pepper flakes (optional if not using hot turkey sausage) Shredded Parmesan cheese, optional

Directions

DIRECTIONS

Crumble sausage into a Dutch oven; add onion. Cook and stir over medium heat until meat is no longer pink.

Add garlic; cook and stir 2 minutes longer.

Add the broth and tomatoes. Bring to a boil.

Stir in tortellini; return to a boil. Reduce heat; simmer, uncovered, for 5-8 minutes or until pasta is tender, stirring occasionally.

Add the spinach, basil, pepper and pepper flakes; cook 2-3 minutes longer or until spinach is wilted. Serve with cheese if desired.

Yield: 6 servings (2 quarts

Number of Servings: 6

Nutritional Info

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 251.9

• Total Fat: 8.4 g
• Cholesterol: 53.9 mg
• Sodium: 1,136.5 mg
• Total Carbs: 27.3 g
• Dietary Fiber: 2.3 g
• Protein: 17.3 g 
• WW Points 5 
  

Lasagna Rolls

This recipe comes from Dan, who made it for New Year's Eve dinner.  He got it from his friend, Andrea.  Please take a look at it and make any suggestions on how you would make this healthier.

I can say from experience, this is a great comfort food and it reheats wonderfully!

Lasagna Rolls by Andrea

• Cook a package of Lasagna Noodles (you won’t use them all, but some will probably break)

• Dice ½ to 1 cup of green peppers and green onions each

• Brown 1 log of breakfast sausage like Tennessee Pride (Turkey or Less Fat pork work just as good)

• Add 2 bricks of cream cheese (I used less fat) and diced onions and peppers to meat and mix.

• Add part of a jar of marinara to the bottom of a casserole dish
  

• Dollop meat mixture on the end of a noodle and roll

• Add to casserole dish.   

• Drizzle the rest of the marinara over the rest of the rolls. 

• Sprinkle top with 1 package of shredded Mozzarella Cheese (I used skim) and ½ shredded cheddar (more for coloring and appearance when it bakes).

• Cook at 350 Degrees for 30 mins.  Cook longer if premade and refrigerated.

Should make about 16-18 Rolls.

Premakes easily a day ahead and freezes well.

WW points=6 for one roll, 12 for 2 with the lower fat ingredients I used.  I’m sure you could substitute wheat lasagna noodles if it exists.

This is a very vague estimate based off of the information I could plug into Sparks.  Keep in mind this is for an entire box of lasagna noodles, full fat cheddar cheese, and I couldn't match up the sausage as well.


 Amount Per Serving

  Calories     348.0
  Total Fat     16.0 g
          Saturated Fat     8.2 g
          Polyunsaturated Fat     1.6 g
          Monounsaturated Fat     4.8 g
  Cholesterol     56.6 mg
  Sodium     766.0 mg
  Potassium     340.3 mg
  Total Carbohydrate     30.5 g
  Dietary Fiber     2.2 g
  Sugars     2.0 g
  Protein     19.1 g

Hungry Girl - Dan Good Chili

While Hungry Girl is not my all time favorite cookbook, this chili recipe is great!  It's somewhat time consuming to chop so you might want to use a food processor.  Also I found this chili is better the chunkier the veggies (so don't worry about dicing)

My mom adds Morningstar Ground Crumbles to this so my dad will eat it.  Just adjust according to the nutrition information on the back of the bag.

Dan Good Chili

• 4 1/2 cups tomato sauce
• 1 cup canned diced tomatoes with green chilies
• 3/4 cup of canned red kidney beans drained and rinsed
• 3/4 cup of canned black beans drained and rinsed
  
• 1 cup canned sweet corn kernels
• 1/2 cup canned jalapeno slices chopped
  
• 1½ cup onions, chopped
  
• 1 large red pepper, chopped
• 1 large green pepper chopped
  
• 1¾ cup carrots, chopped
• 1 1/2 cups chopped portabello mushrooms
  
• 1½ T. chili powder
  
• 2 tsp. crushed garlic
  
• 1 tsp. Worcestershire sauce
  
• 1 tsp. ground cumin
  
• Salt & pepper to taste
  

• Place tomato sauce, tomatoes, jalapenos, chili powder and cumin in large stock pot. Stir over low heat. Once mixture is heated, stir in the garlic and continue to cook for about 5 minutes.
  
• Add carrots and continue to cook over low heat. Meanwhile, over medium heat, cook onions and peppers and mushrooms for 3-5 minutes in a large pan with just ½ cup water and salt & pepper. The onions and peppers should still be a little crunchy. Using a slotted spoon to drain any excess water, add the veggies to the pot.
  
• Add beans, corn and Worcestershire sauce to the pot. Mix well. Everything should be in the pot now.
  
• Cook over low heat for about 2 hours, stirring every 20 minutes or so. Chili is done when carrots have lost their crunch.
  
  
  
  
  
  
  PREP TIME: 1 hr
  TOTAL TIME: 2 hr cooking

  notes:
  

  This recipe comes from Hungry Girl. A 1-cup serving has

  120 calories

  1g. fat

  6g. fiber

  26g carbs

  10g sugar

  6g protein

  A serving is equal to 2 WW POINTS.
  
  
  
  

Weight Watchers - Three Bean and Pork Slow Cooker Chili

This recipe is for Three bean and Pork Slow Cooker Chili. I found it using the Weight Watchers e tools because I had an extra pork tenderloin in my freezer. It turned out to be very good and it was spicy.

I used the canned chipolte peppers in adobo sauce instead of the fresh jalapeno. It added a great flavor.


Ingredients
1 medium onion(s), chopped
2 medium garlic clove(s), minced
1 cup(s) carrot(s), chopped
1 Tbsp chili powder, medium-hot
1 tsp dried oregano, crushed
1 small jalapeno pepper(s), seeded, chopped (don't touch seeds with bare hands) or 1 canned chipotle pepper in adobo, chopped
1/2 tsp table salt
1/2 tsp black pepper, freshly ground
2 pound(s) lean pork tenderloin, trimmed of fat and cut into 1-inch chunks
15 oz canned black beans, drained and rinsed
15 oz canned kidney beans, drained and rinsed
15 oz canned pinto beans, drained and rinsed
1 cup(s) canned tomato puree
29 oz canned diced tomatoes, with green pepper, celery and onion, undrained
6 oz canned tomato paste
Instructions

* Combine onion, garlic, carrots, chili powder, oregano, jalapeno, salt and pepper in a 5-quart (or larger) slow cooker; stir. Add remaining ingredients; stir again.

* Cover and cook on HIGH setting for 6 to 8 hours. Yields about 1 cup per serving.

Notes

* We start cooking the chili at a HIGH setting so the ingredients quickly reach a safe temperature. You can reduce the heat to LOW after 3 to 4 hours, if you prefer.

POINTS® Value: 5
Servings: 10
Preparation Time: 35 min
Cooking Time: 480 min
Level of Difficulty: Easy
Works with Simply Filling

Chunks of pork tenderloin make this chili especially robust. Spicy peppers add even more flavor.

Healthy Recipe Exchange

It seems like in 2010, I am exchanging emails with all of my friends and family for healthy recipes. I figure instead of cluttering email in boxes, let's post our favorite recipes on this blog. So whether you are simply counting calories, joining Weight Watchers, or limiting the carbs, please share your favorite recipes.

Please include the following in your recipes:
Number of Servings
Calories
Fat
Fiber
Protein
Carbs

If anyone needs anything else - sodium, fat breakdown, etc. just suggest and we can post that as well.

Looking forward to some great recipes and ideas!