Here's a summary of all the collected recipes. Bon appetit!
Broccoli, Cauliflower and Swiss Quiche
Lentil Spinach Soup
Mushroom Barley Soup
Orzo Salad with White Beans
Chicken Penne Casserole with Tomato & Goat Cheese
White Chicken Chili
Baby Pumpkin Cheesecakes
Chicken, Mango & Black Bean Salad
Layered Mexican Chicken
Mexican Beef Over Polenta
Lentil Tacos
Tuscan Beans with Sage & Pancetta
Tuscan Chicken Sausage Stew
Quick Caldo Verde
Quinoa Pilaf
Thai Broccoli Salad
Mini-Meat Loaves
WW One Point Hearty Chili
Pumpkin Black Bean Soup
Spanakorizo (Greek Spinach & Rice)
Cheesy Eggs Ole
Thank you to all who participated. I've tried a handful of these already, and so far they have all been winners!
Friday, October 30, 2009
Broccoli, Cauliflower and Swiss Quiche
Broccoli, Cauliflower and Swiss Quiche
Serves 6
Points Value: 3
2 cups fresh broccoli florets
2 cups fresh cauliflower florets
1 tsp olive oil
1 onion, finely chopped
5 slices turkey bacon, diced
2 garlic cloves, minced
2 large eggs
2 large egg whites
1 1/2 cups low-fat (1%) milk
2 tsp spicy brown mustard
1/2 tsp salt
1/8 tsp cayenne (substitute or add nutmeg)
2/3 cup shredded low fat Swiss cheese (substitute mozzarella OK)
1 Tbsp grated Parmesan cheese
Preheat the oven to 350 degrees. Spray a 9 1/2 inch deep-dish glass pie plate with nonstick spray.
Bring a large pot of water to a boil. Add the broccoli and cauliflower; cover and return to a boil. Uncover and cook, stirring occasionally until the vegetables are crisp-tender, about 5 minutes. Drain.
Meanwhile, heat the oil in a large nonstick skillet over medium-high heat. Add the onion, bacon, and garlic; cook, stirring occasionally until the onion is softened and the bacon is browned, about 5 minutes. Add the broccoli and cauliflower; cook, stirring occasionally, until any cooking liquid is absorbed and the flavors are blended, about 5 minutes. Transfer the vegetable mixture to the prepared pie plate.
Whisk the eggs, egg whites, milk, mustard, salt, and cayenne in a bowl. Pour the egg mixture over the vegetable mixture; sprinkle with the Swiss and Parmesan.
Bake until the quiche is set and the tip of a small knife inserted into the center comes out clean, 35-40 minutes. Let cool slightly, about 15 minutes. Cut into 6 wedges. If making ahead, let cool completely. Transfer the wedges to an airtight container. Cover and refrigerate up to 2 days. To serve, wrap each wedge in wax paper and microwave on High until heated through, 1-1 1/2 minutes.
Serves 6
Points Value: 3
2 cups fresh broccoli florets
2 cups fresh cauliflower florets
1 tsp olive oil
1 onion, finely chopped
5 slices turkey bacon, diced
2 garlic cloves, minced
2 large eggs
2 large egg whites
1 1/2 cups low-fat (1%) milk
2 tsp spicy brown mustard
1/2 tsp salt
1/8 tsp cayenne (substitute or add nutmeg)
2/3 cup shredded low fat Swiss cheese (substitute mozzarella OK)
1 Tbsp grated Parmesan cheese
Preheat the oven to 350 degrees. Spray a 9 1/2 inch deep-dish glass pie plate with nonstick spray.
Bring a large pot of water to a boil. Add the broccoli and cauliflower; cover and return to a boil. Uncover and cook, stirring occasionally until the vegetables are crisp-tender, about 5 minutes. Drain.
Meanwhile, heat the oil in a large nonstick skillet over medium-high heat. Add the onion, bacon, and garlic; cook, stirring occasionally until the onion is softened and the bacon is browned, about 5 minutes. Add the broccoli and cauliflower; cook, stirring occasionally, until any cooking liquid is absorbed and the flavors are blended, about 5 minutes. Transfer the vegetable mixture to the prepared pie plate.
Whisk the eggs, egg whites, milk, mustard, salt, and cayenne in a bowl. Pour the egg mixture over the vegetable mixture; sprinkle with the Swiss and Parmesan.
Bake until the quiche is set and the tip of a small knife inserted into the center comes out clean, 35-40 minutes. Let cool slightly, about 15 minutes. Cut into 6 wedges. If making ahead, let cool completely. Transfer the wedges to an airtight container. Cover and refrigerate up to 2 days. To serve, wrap each wedge in wax paper and microwave on High until heated through, 1-1 1/2 minutes.
Lentil Spinach Soup – from Marta
Lentil Spinach Soup – from Marta
Serves 6
3 Points value
5 cups warm water (can replace one cup with chicken broth)
1 cup brown lentils, sorted and rinsed
1 Tbsp unsalted butter
1 tsp cumin seeds
1 large red onion, halved and thinly sliced
5 medium garlic cloves, minced
1 large tomato, diced
2 Thai, cayenne, or Serrano chiles, minced
1 tsp salt
1 (10 oz.) bag triple-washed spinach, rinsed and coarsely chopped
Bring 4 cups of the water and the lentils to a boil in a saucepan over medium-high heat; lower the heat and simmer, partially covered, until the lentils are tender, 20-25 minutes.
Melt butter in a large nonstick skillet over medium-high heat. Add the cumin seeds and sizzle just until fragrant, 10-15 seconds. Immediately add the onion and garlic and stir-fry until golden brown, 3-4 minutes.
Stir in the tomato, chiles, salt, and the remaining 1 cup of water; bring to a boil. Pour the tomato-onion mixture into the saucepan with the lentils. Simmer, covered, stirring occasionally, until the flavors are blended, about 15 minutes. Stir in the spinach just before serving.
Serves 6
3 Points value
5 cups warm water (can replace one cup with chicken broth)
1 cup brown lentils, sorted and rinsed
1 Tbsp unsalted butter
1 tsp cumin seeds
1 large red onion, halved and thinly sliced
5 medium garlic cloves, minced
1 large tomato, diced
2 Thai, cayenne, or Serrano chiles, minced
1 tsp salt
1 (10 oz.) bag triple-washed spinach, rinsed and coarsely chopped
Bring 4 cups of the water and the lentils to a boil in a saucepan over medium-high heat; lower the heat and simmer, partially covered, until the lentils are tender, 20-25 minutes.
Melt butter in a large nonstick skillet over medium-high heat. Add the cumin seeds and sizzle just until fragrant, 10-15 seconds. Immediately add the onion and garlic and stir-fry until golden brown, 3-4 minutes.
Stir in the tomato, chiles, salt, and the remaining 1 cup of water; bring to a boil. Pour the tomato-onion mixture into the saucepan with the lentils. Simmer, covered, stirring occasionally, until the flavors are blended, about 15 minutes. Stir in the spinach just before serving.
Mushroom-Barley Soup – from Marta
Mushroom-Barley Soup – from Marta
Serves 8
2 Points value
1 Tbsp olive oil
2 cups finely chopped onion (about 1 medium)
1 (12 oz.) package pre-sliced button mushrooms
½ tsp salt
½ tsp freshly ground black pepper
½ cup uncooked pearl barley
2 garlic cloves, minced
5 ½ cups fat-free, less-sodium chicken broth
3 Tbsp minced fresh chives
Heat oil in a Dutch oven over medium heat 1 minute. Add onion; cook 9 minutes, stirring often. Add button mushrooms, salt, and pepper. Cook 5 minutes, stirring often. Add barley and garlic. Cook 2 minutes, stirring constantly. Add chicken broth. Reduce heat to medium-low; simmer 30 minutes or until barley is tender. Sprinkle with chives.
Serves 8
2 Points value
1 Tbsp olive oil
2 cups finely chopped onion (about 1 medium)
1 (12 oz.) package pre-sliced button mushrooms
½ tsp salt
½ tsp freshly ground black pepper
½ cup uncooked pearl barley
2 garlic cloves, minced
5 ½ cups fat-free, less-sodium chicken broth
3 Tbsp minced fresh chives
Heat oil in a Dutch oven over medium heat 1 minute. Add onion; cook 9 minutes, stirring often. Add button mushrooms, salt, and pepper. Cook 5 minutes, stirring often. Add barley and garlic. Cook 2 minutes, stirring constantly. Add chicken broth. Reduce heat to medium-low; simmer 30 minutes or until barley is tender. Sprinkle with chives.
Orzo Salad with White Beans – From Marta
Orzo Salad with White Beans – From Marta
Serves 6
3 Points value
You can double the serving size and serve this Greek-style pasta and bean salad as a main dish for a POINTS value of 6.
2/3 cup uncooked orzo
1 cup diced cucumber (about 1 small)
½ cup (2 ounces) crumbled feta cheese
2 Tbsp chopped fresh parsley
1 (15.8 oz) can Great Northern beans, rinsed and drained
1/3 cup reduced fat olive vinaigrette
1 Tbsp lemon juice
¼ tsp kosher salt
¼ tsp coarsely ground black pepper
Cook orzo according to package directions, omitting salt and fat; drain and rinse with cold water. Drain.
Combine pasta, cucumber, and next 3 ingredients in a large bowl, tossing gently. Combine vinaigrette and next 3 ingredients, stirring with a whisk. Add vinaigrette mixture to pasta mixture, tossing gently to combine.
Serves 6
3 Points value
You can double the serving size and serve this Greek-style pasta and bean salad as a main dish for a POINTS value of 6.
2/3 cup uncooked orzo
1 cup diced cucumber (about 1 small)
½ cup (2 ounces) crumbled feta cheese
2 Tbsp chopped fresh parsley
1 (15.8 oz) can Great Northern beans, rinsed and drained
1/3 cup reduced fat olive vinaigrette
1 Tbsp lemon juice
¼ tsp kosher salt
¼ tsp coarsely ground black pepper
Cook orzo according to package directions, omitting salt and fat; drain and rinse with cold water. Drain.
Combine pasta, cucumber, and next 3 ingredients in a large bowl, tossing gently. Combine vinaigrette and next 3 ingredients, stirring with a whisk. Add vinaigrette mixture to pasta mixture, tossing gently to combine.
Chicken & Penne Casserole with Tomatoes & Goat Cheese – from Marta
Chicken & Penne Casserole with Tomatoes & Goat Cheese – from Marta via a WW Cookbook
Serves 6
5 Points value
2 cups penne
2 tsp olive oil
3 cups sliced mushrooms
1 onion, chopped
2 tomatoes, chopped
1 cup diced cooked chicken breast
1 cup canned black beans, rinsed and drained
½ cup fat-free egg substitute (or 2 eggs)
½ cup reduced-sodium chicken broth
2 ounces reduced-fat goat cheese, crumbled
2 Tbsp plain dried bread crumbs
1 tbsp grated Parmesan cheese
1 Tbsp chopped fresh parsley
Preheat the oven to 375. Spray a 7x11 inch baking dish with nonstick spray.
Prepare the pasta according to package directions, omitting the salt if desired. Drain and transfer to a large bowl.
Meanwhile, heat 1 tsp of the oil in a large nonstick skillet over medium-high heat. Add the mushrooms and onion; cook, stirring frequently, until softened, about 8 minutes. Add the mushroom mixture to the pasta. Stir in the tomatoes, chicken, beans, egg substitute, and broth. Spoon the mixture into the baking dish; top with the goat cheese.
Combine the bread crumbs, Parmesan cheese, and parsley with remaining 1 tsp oil in a small bowl. Sprinkle the crumb mixture over the casserole. Bake, uncovered, until the topping is browned and the filling is hot and bubbly, about 40 minutes.
Serves 6
5 Points value
2 cups penne
2 tsp olive oil
3 cups sliced mushrooms
1 onion, chopped
2 tomatoes, chopped
1 cup diced cooked chicken breast
1 cup canned black beans, rinsed and drained
½ cup fat-free egg substitute (or 2 eggs)
½ cup reduced-sodium chicken broth
2 ounces reduced-fat goat cheese, crumbled
2 Tbsp plain dried bread crumbs
1 tbsp grated Parmesan cheese
1 Tbsp chopped fresh parsley
Preheat the oven to 375. Spray a 7x11 inch baking dish with nonstick spray.
Prepare the pasta according to package directions, omitting the salt if desired. Drain and transfer to a large bowl.
Meanwhile, heat 1 tsp of the oil in a large nonstick skillet over medium-high heat. Add the mushrooms and onion; cook, stirring frequently, until softened, about 8 minutes. Add the mushroom mixture to the pasta. Stir in the tomatoes, chicken, beans, egg substitute, and broth. Spoon the mixture into the baking dish; top with the goat cheese.
Combine the bread crumbs, Parmesan cheese, and parsley with remaining 1 tsp oil in a small bowl. Sprinkle the crumb mixture over the casserole. Bake, uncovered, until the topping is browned and the filling is hot and bubbly, about 40 minutes.
White Chicken Chili - from Karen
White Chicken Chili – from Karen
Serves 8
3 Points value
1 can chicken broth (original recipe called for 4 cups, I thought it was too soupy)
1 lb. boneless skinless chicken breasts, cut into 1 inch pieces
2 15oz cans Great Northern beans, rinsed and drained
2 medium zucchini, diced
2 onions, diced
1 Tbsp ground cumin (I use cumin seed and crush it with a mortar & pestle, you can use a rolling pin also)
2 cloves garlic, minced
1 tsp chili powder
1 cup frozen corn kernels (white is nice if you can find it)
½ cup fat-free sour cream
½ tsp salt
Cilantro for garnish
Lime wedges for garnish
Sauté the chicken and onion in a pan sprayed with PAM. (if it’s too dry add a little of the chicken broth) Add the remaining broth, beans, zucchini, cumin, garlic, and chili powder. Cook on medium until the chicken is cooked through and the vegetables are tender, about ½ to 1 hour. (I like it cooked down a bit. When I double or triple the recipe it takes longer to do that!)
Stir in the corn and sour cream; cook until heated through, about 5 minutes longer. Season with salt & pepper. Serve garnished with cilantro and lime wedges.
Per serving: 193 calories, 3g fat (1g sat fat), 264mg sodium, 6g fiber
Serves 8
3 Points value
1 can chicken broth (original recipe called for 4 cups, I thought it was too soupy)
1 lb. boneless skinless chicken breasts, cut into 1 inch pieces
2 15oz cans Great Northern beans, rinsed and drained
2 medium zucchini, diced
2 onions, diced
1 Tbsp ground cumin (I use cumin seed and crush it with a mortar & pestle, you can use a rolling pin also)
2 cloves garlic, minced
1 tsp chili powder
1 cup frozen corn kernels (white is nice if you can find it)
½ cup fat-free sour cream
½ tsp salt
Cilantro for garnish
Lime wedges for garnish
Sauté the chicken and onion in a pan sprayed with PAM. (if it’s too dry add a little of the chicken broth) Add the remaining broth, beans, zucchini, cumin, garlic, and chili powder. Cook on medium until the chicken is cooked through and the vegetables are tender, about ½ to 1 hour. (I like it cooked down a bit. When I double or triple the recipe it takes longer to do that!)
Stir in the corn and sour cream; cook until heated through, about 5 minutes longer. Season with salt & pepper. Serve garnished with cilantro and lime wedges.
Per serving: 193 calories, 3g fat (1g sat fat), 264mg sodium, 6g fiber
Baby Pumpkin Cheesecakes - from Marta
Baby Pumpkin Cheesecakes – from Marta, cobbled together from the memory of an old recipe
Serves 24
2 Points value
16 ounces light cream cheese
2/3 cup sugar
1 Tbsp lemon juice
1Tbsp vanilla
½ cup eggbeaters
15 ounce can pumpkin puree
24 gingersnap cookies
Preheat oven to 350. Spray mini muffin tin with nonstick cooking spray. Place one gingersnap in each muffin tin.
Cream together all the ingredients. Spoon into muffin tin on top of the cookie, which will become the crust of the cheesecake.
Bake for 20 minutes, turn, and cook for 30 more minutes.
Serves 24
2 Points value
16 ounces light cream cheese
2/3 cup sugar
1 Tbsp lemon juice
1Tbsp vanilla
½ cup eggbeaters
15 ounce can pumpkin puree
24 gingersnap cookies
Preheat oven to 350. Spray mini muffin tin with nonstick cooking spray. Place one gingersnap in each muffin tin.
Cream together all the ingredients. Spoon into muffin tin on top of the cookie, which will become the crust of the cheesecake.
Bake for 20 minutes, turn, and cook for 30 more minutes.
Thursday, October 29, 2009
Newsletter, week of November 1st
Last Week
We discussed the remainder of the Good Health Guidelines, and I challenged you to try and satisfy as many of them as you can. You can do it!
This Week
Whether you're ready or not, the holiday season is almost underway. We'll talk about how to keep you motivated for the rest of the year, and hang on to your momentum.
Kudos
Jessica, Aubrie and Lucresia all received their first five pound stars. And Irma got her 10% keychain!
WW Product of the Week
Points Clicker and 3 Month Journal - a great way to keep momentum is to make sure you keep monitoring yourself. We've got several methods, from the quick to the more in-depth. Choose the one that's right for you.
Weekly Potpourri
I stumbled across this link last week, which apparently was "Fat Talk Free Week." How often do we make disparaging remarks about ourselves, or think them, anyway! There are people out there who are trying to combat this using anonymous notes that tell people they are beautiful. A neat concept, I think.
What's Hot at WW.com?
I think we can say that it's now fall here in San Diego. That means it's apple time! Check out this collection of awesome looking recipes that will use the bounty of the season. Tasty!
Quote of the Week
Yesterday is not ours to recover, but tomorrow is ours to win or to lose. - Lyndon B. Johnson
We discussed the remainder of the Good Health Guidelines, and I challenged you to try and satisfy as many of them as you can. You can do it!
This Week
Whether you're ready or not, the holiday season is almost underway. We'll talk about how to keep you motivated for the rest of the year, and hang on to your momentum.
Kudos
Jessica, Aubrie and Lucresia all received their first five pound stars. And Irma got her 10% keychain!
WW Product of the Week
Points Clicker and 3 Month Journal - a great way to keep momentum is to make sure you keep monitoring yourself. We've got several methods, from the quick to the more in-depth. Choose the one that's right for you.
Weekly Potpourri
I stumbled across this link last week, which apparently was "Fat Talk Free Week." How often do we make disparaging remarks about ourselves, or think them, anyway! There are people out there who are trying to combat this using anonymous notes that tell people they are beautiful. A neat concept, I think.
What's Hot at WW.com?
I think we can say that it's now fall here in San Diego. That means it's apple time! Check out this collection of awesome looking recipes that will use the bounty of the season. Tasty!
Quote of the Week
Yesterday is not ours to recover, but tomorrow is ours to win or to lose. - Lyndon B. Johnson
Saturday, October 24, 2009
Recipe Swap Part One
As if it isn't obvious, I have started posting the recipes from Wednesday's recipe swap. I'm probably a bit over halfway done, but I have some other things to do today*! So I'm going to take a break and post the remainder some other time - but soon! I have a few questions on a couple recipes, so I'm reaching out to those of you that submitted them to get resolution.
Once all the recipes are posted, I think I'm going to do a Recipe Swap Index - I'll make an entry with links to all the recipes, so you can quickly look at the list and get directly to what you want.
Have a great weekend!
* I'm actually headed to a "vino and vinyasa" event - two fabulous things (wine and yoga if you're not on the same wavelength) that until today I've never put together.
Once all the recipes are posted, I think I'm going to do a Recipe Swap Index - I'll make an entry with links to all the recipes, so you can quickly look at the list and get directly to what you want.
Have a great weekend!
* I'm actually headed to a "vino and vinyasa" event - two fabulous things (wine and yoga if you're not on the same wavelength) that until today I've never put together.
Chicken, Mango, and Black Bean Salad - from Marta
Chicken, Mango, and Black Bean Salad - from Marta
Serves 4
5 Points
3 Tbsp fresh lime juice
2 tsp olive oil
1/2 tsp salt
1/4 tsp chili powder
2 cups shredded cooked chicken breast
1 small jicama (about 1 lb) peeled and diced
15.5oz can black beans, rinsed and drained
1 mango, peeled, pitted, and cut into chunks
1/2 cup diced red onion
1/3 cup chopped fresh cilantro
1 jalapeño pepper, seeded and minced
Combine the lime juice, oil, salt, and chili powder in a large bowl. Add the remaining ingredients and mix well.
--from Everybody Loves Chicken page 61
Serves 4
5 Points
3 Tbsp fresh lime juice
2 tsp olive oil
1/2 tsp salt
1/4 tsp chili powder
2 cups shredded cooked chicken breast
1 small jicama (about 1 lb) peeled and diced
15.5oz can black beans, rinsed and drained
1 mango, peeled, pitted, and cut into chunks
1/2 cup diced red onion
1/3 cup chopped fresh cilantro
1 jalapeño pepper, seeded and minced
Combine the lime juice, oil, salt, and chili powder in a large bowl. Add the remaining ingredients and mix well.
--from Everybody Loves Chicken page 61
Layered Mexican Chicken – from Marta
Layered Mexican Chicken – from Marta, via a WW cookbook
Serves 12
6 Points value
2 pounds skinless boneless chicken breasts
3 cups fat-free sour cream
2 (15 oz.) cans black beans, rinsed and drained
2 (4 oz.) cans chopped green chiles, drained
2 cups shredded reduced-fat Monterey Jack cheese
2 tsp ground cumin
¼ tsp black pepper
12 (6-inch) corn tortillas, cut into 2-inch strips
1 cup salsa
Combine the chicken and enough cold water to cover by 1 inch in a large saucepan; bring to a boil, reduce the heat and simmer until the chicken is just cooked through, 15-20 minutes. Transfer the chicken to a large bowl and let cool to room temperature (reserve the cooking liquid for a soup or stew).
Preheat the oven to 350. Spray a 9x13 inch baking dish with nonstick spray.
Cut the chicken into 1-inch pieces and return to the bowl. Add the sour cream, beans, chiles, 1 cup of the cheese, the cumin, and pepper; toss to combine.
Place half of the tortilla strips in an overlapping layer in the bottom of the pan. Spoon half of the chicken mixture on top. Place the remaining tortilla strips over the chicken mixture in an overlapping layer; top with the remaining chicken mixture. Sprinkle with remaining 1 cup of the cheese. Bake until heated through and the cheese is melted, about 30 minutes. Let stand 5 minutes, then cut into 12 portions and serve with the salsa.
Serves 12
6 Points value
2 pounds skinless boneless chicken breasts
3 cups fat-free sour cream
2 (15 oz.) cans black beans, rinsed and drained
2 (4 oz.) cans chopped green chiles, drained
2 cups shredded reduced-fat Monterey Jack cheese
2 tsp ground cumin
¼ tsp black pepper
12 (6-inch) corn tortillas, cut into 2-inch strips
1 cup salsa
Combine the chicken and enough cold water to cover by 1 inch in a large saucepan; bring to a boil, reduce the heat and simmer until the chicken is just cooked through, 15-20 minutes. Transfer the chicken to a large bowl and let cool to room temperature (reserve the cooking liquid for a soup or stew).
Preheat the oven to 350. Spray a 9x13 inch baking dish with nonstick spray.
Cut the chicken into 1-inch pieces and return to the bowl. Add the sour cream, beans, chiles, 1 cup of the cheese, the cumin, and pepper; toss to combine.
Place half of the tortilla strips in an overlapping layer in the bottom of the pan. Spoon half of the chicken mixture on top. Place the remaining tortilla strips over the chicken mixture in an overlapping layer; top with the remaining chicken mixture. Sprinkle with remaining 1 cup of the cheese. Bake until heated through and the cheese is melted, about 30 minutes. Let stand 5 minutes, then cut into 12 portions and serve with the salsa.
Mexican Beef over Polenta – from Minna, via eTools
Serves 6
5 Points value
1 pound uncooked lean ground beef (with 7% fat)
1 small onion, chopped
14 ½ oz. canned diced tomatoes, with chiles, drained, reserve 1 Tbsp of liquid
1 cup canned yellow corn, drained, or frozen, thawed corn kernels
10 olives, Kalamata, sliced
2 Tbsp canned jalapeno peppers, pickled, chopped (optional)
3/4 tsp table salt, divided
1/4 tsp ground cumin
1/8 tsp black pepper
3/4 cup polenta, quick-cooking
3 cups canned chicken broth
1/3 cup salsa
1/3 cup shredded reduced-fat Mexican-style cheese
2 Tbsp cilantro, or scallion, fresh, chopped (optional)
Heat a large nonstick skillet over medium-high heat. Cook beef and onion, stirring frequently, until meat is fully cooked, about 5 to 7 minutes; drain off any liquid. Stir in tomatoes and reserved liquid, corn, olives, jalapenos (if using), 1/4 teaspoon of salt, cumin and pepper; simmer 5 minutes to allow flavors to blend.
Meanwhile, in a small pot, combine cornmeal, broth and remaining 1/2 teaspoon of salt; stir well. Bring to a simmer and cook, stirring constantly, until cornmeal is thick, about 5 minutes.
Spoon polenta onto a large serving plate and top with beef mixture. Top with salsa, cheese and cilantro (or scallion).
The polenta will still be soft after cooking but will firm up if allowed to stand for a few minutes before serving.
Serves 6
5 Points value
1 pound uncooked lean ground beef (with 7% fat)
1 small onion, chopped
14 ½ oz. canned diced tomatoes, with chiles, drained, reserve 1 Tbsp of liquid
1 cup canned yellow corn, drained, or frozen, thawed corn kernels
10 olives, Kalamata, sliced
2 Tbsp canned jalapeno peppers, pickled, chopped (optional)
3/4 tsp table salt, divided
1/4 tsp ground cumin
1/8 tsp black pepper
3/4 cup polenta, quick-cooking
3 cups canned chicken broth
1/3 cup salsa
1/3 cup shredded reduced-fat Mexican-style cheese
2 Tbsp cilantro, or scallion, fresh, chopped (optional)
Heat a large nonstick skillet over medium-high heat. Cook beef and onion, stirring frequently, until meat is fully cooked, about 5 to 7 minutes; drain off any liquid. Stir in tomatoes and reserved liquid, corn, olives, jalapenos (if using), 1/4 teaspoon of salt, cumin and pepper; simmer 5 minutes to allow flavors to blend.
Meanwhile, in a small pot, combine cornmeal, broth and remaining 1/2 teaspoon of salt; stir well. Bring to a simmer and cook, stirring constantly, until cornmeal is thick, about 5 minutes.
Spoon polenta onto a large serving plate and top with beef mixture. Top with salsa, cheese and cilantro (or scallion).
The polenta will still be soft after cooking but will firm up if allowed to stand for a few minutes before serving.
Lentil Tacos – from Marta via Patty
Lentil Tacos – from Marta via Patty
Serves 4
5 Points value
1 tsp olive oil
1 cup minced onion
½ cup minced celery
1 clove garlic, minced
1 cup red lentils
1 Tbsp chili powder
2 tsp ground cumin
1 tsp dried oregano
2 cups vegetable broth
1 cup salsa
8 La Tortilla Factory small wheat tortillas
Shredded lettuce (optional)
Chopped tomatoes (optional)
In a large frying pan over medium heat, add olive oil and sauté onions, celery and garlic for 5 minutes. Stir in lentils, chili powder, cumin and oregano. Cook for 1 minute. Add the broth. Cover and cook for 20 minutes, or until lentils are tender. Remove the lid and cook, stirring often, until the lentils are thickened, about 10 minutes. Add salsa. Warm the tortillas and fill them with lentil mixture. Top with shredded lettuce and chopped tomatoes.
Serves 4
5 Points value
1 tsp olive oil
1 cup minced onion
½ cup minced celery
1 clove garlic, minced
1 cup red lentils
1 Tbsp chili powder
2 tsp ground cumin
1 tsp dried oregano
2 cups vegetable broth
1 cup salsa
8 La Tortilla Factory small wheat tortillas
Shredded lettuce (optional)
Chopped tomatoes (optional)
In a large frying pan over medium heat, add olive oil and sauté onions, celery and garlic for 5 minutes. Stir in lentils, chili powder, cumin and oregano. Cook for 1 minute. Add the broth. Cover and cook for 20 minutes, or until lentils are tender. Remove the lid and cook, stirring often, until the lentils are thickened, about 10 minutes. Add salsa. Warm the tortillas and fill them with lentil mixture. Top with shredded lettuce and chopped tomatoes.
Tuscan Beans with Sage & Pancetta – a Marta classic
Tuscan Beans with Sage & Pancetta – a Marta classic, via My Turnaround Program cookbook
Serves 6
2 Points value
1 tsp olive oil
2 garlic cloves, minced
2 ounces thinly sliced pancetta, cut into strips
2 (15 oz.) cans cannellini or Great Northern beans, drained (do not rinse)
¼ cup fresh sage leaves, chopped
½ tsp salt
Freshly ground pepper, to taste
Heat the oil in a medium saucepan over medium heat. Add the garlic and cook, stirring frequently, just until fragrant, about 1 minute. Add the pancetta and cook, stirring occasionally, until crisp, about 3 minutes.
Add the beans and sage; cook, stirring occasionally, until the flavors are blended, about 10 minutes. Stir in the salt & pepper.
Serves 6
2 Points value
1 tsp olive oil
2 garlic cloves, minced
2 ounces thinly sliced pancetta, cut into strips
2 (15 oz.) cans cannellini or Great Northern beans, drained (do not rinse)
¼ cup fresh sage leaves, chopped
½ tsp salt
Freshly ground pepper, to taste
Heat the oil in a medium saucepan over medium heat. Add the garlic and cook, stirring frequently, just until fragrant, about 1 minute. Add the pancetta and cook, stirring occasionally, until crisp, about 3 minutes.
Add the beans and sage; cook, stirring occasionally, until the flavors are blended, about 10 minutes. Stir in the salt & pepper.
Tuscan Chicken Sausage Stew – from Minna
Tuscan Chicken Sausage Stew – from Minna via In No Time cookbook
Serves 4
5 Points value
6 oz. fully cooked Italian-style chicken sausages (preferably artichoke & garlic), diced
10 oz. package sliced mushrooms
1 medium zucchini, diced
15.5 oz. can cannellini (white kidney) beans, rinsed & drained
14.5 oz. can diced tomatoes with roasted garlic & onion
8 oz. can tomato sauce
¼ cup water
2 tsp chopped fresh rosemary
2 cups baby arugula
Spray a large nonstick skillet with nonstick spray; set over high heat. Add the sausages, mushrooms, and zucchini; cook, stirring frequently, until the sausages and vegetables are lightly browned, about 6 minutes.
Stir in the beans, diced tomatoes, tomato sauce, water, and rosemary; bring to a boil. Reduce the heat and simmer, uncovered, until the vegetables are tender, about 2 minutes. Remove from the heat and stir in the arugula until it wilts, about 1 minute.
Serves 4
5 Points value
6 oz. fully cooked Italian-style chicken sausages (preferably artichoke & garlic), diced
10 oz. package sliced mushrooms
1 medium zucchini, diced
15.5 oz. can cannellini (white kidney) beans, rinsed & drained
14.5 oz. can diced tomatoes with roasted garlic & onion
8 oz. can tomato sauce
¼ cup water
2 tsp chopped fresh rosemary
2 cups baby arugula
Spray a large nonstick skillet with nonstick spray; set over high heat. Add the sausages, mushrooms, and zucchini; cook, stirring frequently, until the sausages and vegetables are lightly browned, about 6 minutes.
Stir in the beans, diced tomatoes, tomato sauce, water, and rosemary; bring to a boil. Reduce the heat and simmer, uncovered, until the vegetables are tender, about 2 minutes. Remove from the heat and stir in the arugula until it wilts, about 1 minute.
Quick Caldo Verde – from Marta
Quick Caldo Verde – from Marta, via a WW cookbook
Serves 4
4 Points value
½ pound turkey kielbasa, sliced
5oz. container refrigerated chopped onions
1 tsp smoked paprika
2 (14.5 oz.) cans reduced-sodium chicken broth
18 oz. bag refrigerated fully-cooked sliced potatoes (or equivalent amount of cooked red potato)
4 cups fresh cut-up kale
Spray a large saucepan with nonstick spray and set over medium-high heat. Add the kielbasa and cook, stirring, until lightly browned, 4-5 minutes; transfer to a plate.
Add the onions and paprika to the skillet; cook, stirring, until the onions are crisp-tender, about 1 minute. Add the broth, 1 cup water, and potatoes; bring to a boil. Cook until the potatoes are very soft, 4-5 minutes. Coarsely mash the potatoes with a wooden spoon. Stir in the kale and return to a boil. Reduce the heat and simmer, covered, until the kale is tender, about 10 minutes. Stir in the kielbasa and cook until the flavors are blended, about 5 minutes longer.
Marta also recommends adding some cannellini beans. If you do, be sure to adjust the Points value accordingly.
Serves 4
4 Points value
½ pound turkey kielbasa, sliced
5oz. container refrigerated chopped onions
1 tsp smoked paprika
2 (14.5 oz.) cans reduced-sodium chicken broth
18 oz. bag refrigerated fully-cooked sliced potatoes (or equivalent amount of cooked red potato)
4 cups fresh cut-up kale
Spray a large saucepan with nonstick spray and set over medium-high heat. Add the kielbasa and cook, stirring, until lightly browned, 4-5 minutes; transfer to a plate.
Add the onions and paprika to the skillet; cook, stirring, until the onions are crisp-tender, about 1 minute. Add the broth, 1 cup water, and potatoes; bring to a boil. Cook until the potatoes are very soft, 4-5 minutes. Coarsely mash the potatoes with a wooden spoon. Stir in the kale and return to a boil. Reduce the heat and simmer, covered, until the kale is tender, about 10 minutes. Stir in the kielbasa and cook until the flavors are blended, about 5 minutes longer.
Marta also recommends adding some cannellini beans. If you do, be sure to adjust the Points value accordingly.
Quinoa Pilaf – from Karen
Quinoa Pilaf – from Karen
Makes 3 cups
4 Points per cup (recipe has 14 Points total)
1 cup quinoa (rinsed in a fine strainer if not already pre-rinsed, many brands are!)
½ large onion, diced
2 cups broth
1 tsp herb of choice if you like, thyme is good
Heat skillet with a small amount of olive oil. Add quinoa and onion and stir over medium heat until the quinoa is brown and the onion is translucent. Add broth and bring to a boil. Reduce heat to a simmer, cover and cook until all of the water is absorbed, about 15 minutes. Let stand 5 to 10 minutes if you have the time.
Makes 3 cups
4 Points per cup (recipe has 14 Points total)
1 cup quinoa (rinsed in a fine strainer if not already pre-rinsed, many brands are!)
½ large onion, diced
2 cups broth
1 tsp herb of choice if you like, thyme is good
Heat skillet with a small amount of olive oil. Add quinoa and onion and stir over medium heat until the quinoa is brown and the onion is translucent. Add broth and bring to a boil. Reduce heat to a simmer, cover and cook until all of the water is absorbed, about 15 minutes. Let stand 5 to 10 minutes if you have the time.
Thai Broccoli Salad – from Marta
Thai Broccoli Salad – from Marta
4 Points value
1 ½ cup Trader Joe’s organic broccoli slaw
1 Tbsp Trader Joe’s no salt or low-salt roasted peanuts
2 Tbsp Trader Joe’s spicy peanut Thai vinaigrette
1 Tbsp golden raisins
Mix together. You can add 2-3 ounces of chicken, and adjust Points accordingly.
4 Points value
1 ½ cup Trader Joe’s organic broccoli slaw
1 Tbsp Trader Joe’s no salt or low-salt roasted peanuts
2 Tbsp Trader Joe’s spicy peanut Thai vinaigrette
1 Tbsp golden raisins
Mix together. You can add 2-3 ounces of chicken, and adjust Points accordingly.
Mini-Meat Loaves – from Minna
Mini-Meat Loaves – from Minna via Weight Watchers Magazine Mar/Apr 2009
Serves 6
4 Points value
1 slice whole-wheat bread, torn into pieces
1 shallot, quartered
2 cups baby spinach
1 lb. ground skinless chicken or turkey meat
¼ cup grated Parmesan cheese
1 large egg
½ tsp smoked paprika
½ tsp salt
½ tsp coarsely ground black pepper
6 Tbsp ketchup
Preheat the oven to 450. Lightly spray 1 (6-c) muffin tin with nonstick spray. (You can make them smaller and use 12-c muffin tin, then I make them 3 Points.)
Finely crumble the bread in a food processor. Transfer to a large bowl. With the machine running, add the shallot through the feed tube and process until minced. Add the spinach and pulse until finely chopped. Add the bread crumbs, chicken, cheese, egg, paprika, salt & pepper; pulse until blended. (I just mix with my hands like making meatloaf)
Fill each prepared muffin tin with ½ cup of the mixture. Bake until an instant read thermometer inserted into the center of a mini-meat loaf registers 165 degrees, about 30 minutes. Top each loaf with 1 Tbsp of the ketchup. If making ahead, let cool. Wrap each loaf in plastic wrap and refrigerate up to 2 days. To serve, microwave, a loaf at a time, on high about 1 minute.
Per serving (1 mini loaf): 170 cal, 7g fat (2g sat fat), 528mg sodium, 1g fiber
Serves 6
4 Points value
1 slice whole-wheat bread, torn into pieces
1 shallot, quartered
2 cups baby spinach
1 lb. ground skinless chicken or turkey meat
¼ cup grated Parmesan cheese
1 large egg
½ tsp smoked paprika
½ tsp salt
½ tsp coarsely ground black pepper
6 Tbsp ketchup
Preheat the oven to 450. Lightly spray 1 (6-c) muffin tin with nonstick spray. (You can make them smaller and use 12-c muffin tin, then I make them 3 Points.)
Finely crumble the bread in a food processor. Transfer to a large bowl. With the machine running, add the shallot through the feed tube and process until minced. Add the spinach and pulse until finely chopped. Add the bread crumbs, chicken, cheese, egg, paprika, salt & pepper; pulse until blended. (I just mix with my hands like making meatloaf)
Fill each prepared muffin tin with ½ cup of the mixture. Bake until an instant read thermometer inserted into the center of a mini-meat loaf registers 165 degrees, about 30 minutes. Top each loaf with 1 Tbsp of the ketchup. If making ahead, let cool. Wrap each loaf in plastic wrap and refrigerate up to 2 days. To serve, microwave, a loaf at a time, on high about 1 minute.
Per serving (1 mini loaf): 170 cal, 7g fat (2g sat fat), 528mg sodium, 1g fiber
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