Copied from Real Simple's website
Ingredients:
-3 tablespoons olive oil
-4 bone-in pork rib chops (about 1 inch thick; 2 pounds total)
-1 teaspoon ground cumin
-kosher salt and black pepper
-1 onion, sliced
-1/2 small head red cabbage, thinly sliced (about 6 cups)
-1/2 cup golden raisins
-1/4 cup red wine vinegar
-1/4 cup chopped fresh dill
-bread (optional)
Directions:
1) Heat 1 tablespoon of the oil in a large skillet over medium heat. Season the pork with the cumin, ½ teaspoon salt, and ¼ teaspoon pepper and cook until browned and cooked through, 6 to 8 minutes per side.
2) Meanwhile, heat the remaining 2 tablespoons of oil in a second large skillet over medium-high heat. Cook the onion, stirring occasionally, until softened, 3 to 4 minutes. Add the cabbage, raisins, vinegar, ¼ cup water, ¾ teaspoon salt, and ¼ teaspoon pepper. Cook, covered, tossing occasionally, until just tender, 6 to 8 minutes; stir in the dill. Serve with the pork and bread, if using.
Serves 4
Nutritional Information
Per Serving
Calories 311
Fat 14g
Saturated Fat 3g
Cholesterol 54mg
Sodium 678mg
Protein 23g
Carbohydrate 25g
Fiber 4g
Weight Watchers Points: 7
Saturday, September 11, 2010
Quick Spring Lamb and Vegetable Stew
Copied from Real Simple's website
Ingredients:
-2 tablespoons olive oil
-1 1/2 pounds lamb steaks (top round or shoulder), bones removed and meat cut into 2-inch pieces
-kosher salt and black pepper
-4 carrots, cut into 3-inch sticks
-1 onion, sliced
-1 tablespoon all-purpose flour
-1/2 cup dry white wine
-2 cups low-sodium chicken broth
-1 14.5-ounce can diced tomatoes, drained
-4 ounces green beans, cut into small pieces (about 1 cup)
-1 cup fresh flat-leaf parsley, chopped
Directions:
1) Heat 1 tablespoon of the oil in a large pot over medium-high heat. Season the lamb with 1/2 teaspoon each salt and pepper. Cook, turning occasionally, until medium-rare, 6 to 8 minutes; transfer to a plate.
2) Add the carrots, onion, and the remaining oil to the pot. Cook until beginning to soften, 3 to 4 minutes. Add the flour and cook for 1 minute. Add the wine and scrape up any brown bits.
3) Add the broth, tomatoes, and beans. Simmer until the vegetables are tender, 8 to 10 minutes. Stir in the lamb, parsley, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Serve immediately.
To freeze: Cool the stew to room temperature and spoon into a freezer container or bag. Freeze for up to 3 months. To cook, thaw the stew in a bowl of cold water or overnight in the refrigerator. Transfer to a pot and cook, covered, stirring occasionally, until heated through, 10 to 20 minutes.
Serves 4
Nutritional Information
Per Serving
Calories 372
Fat 17g
Saturated Fat 5g
Cholesterol 98mg
Sodium 731mg
Protein 335g
Carbohydrate 16g
Fiber 4g
Weight Watchers Points: 8
Ingredients:
-2 tablespoons olive oil
-1 1/2 pounds lamb steaks (top round or shoulder), bones removed and meat cut into 2-inch pieces
-kosher salt and black pepper
-4 carrots, cut into 3-inch sticks
-1 onion, sliced
-1 tablespoon all-purpose flour
-1/2 cup dry white wine
-2 cups low-sodium chicken broth
-1 14.5-ounce can diced tomatoes, drained
-4 ounces green beans, cut into small pieces (about 1 cup)
-1 cup fresh flat-leaf parsley, chopped
Directions:
1) Heat 1 tablespoon of the oil in a large pot over medium-high heat. Season the lamb with 1/2 teaspoon each salt and pepper. Cook, turning occasionally, until medium-rare, 6 to 8 minutes; transfer to a plate.
2) Add the carrots, onion, and the remaining oil to the pot. Cook until beginning to soften, 3 to 4 minutes. Add the flour and cook for 1 minute. Add the wine and scrape up any brown bits.
3) Add the broth, tomatoes, and beans. Simmer until the vegetables are tender, 8 to 10 minutes. Stir in the lamb, parsley, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Serve immediately.
To freeze: Cool the stew to room temperature and spoon into a freezer container or bag. Freeze for up to 3 months. To cook, thaw the stew in a bowl of cold water or overnight in the refrigerator. Transfer to a pot and cook, covered, stirring occasionally, until heated through, 10 to 20 minutes.
Serves 4
Nutritional Information
Per Serving
Calories 372
Fat 17g
Saturated Fat 5g
Cholesterol 98mg
Sodium 731mg
Protein 335g
Carbohydrate 16g
Fiber 4g
Weight Watchers Points: 8
Halibut with Sugar Snap Pea Salad
Copied from Real Simple's website
Ingredients:
-1 tablespoon fresh lime juice
-1 teaspoon grated fresh ginger
-2 tablespoons olive oil
-kosher salt and black pepper
-12 ounces sugar snap peas (4 cups), strings removed
-1 small red onion, thinly sliced
-1 tablespoon sesame seeds, toasted (optional)
-4 6-ounce pieces halibut fillet
-1 lime, cut into wedges
Directions:
1) In a large bowl, combine the lime juice, ginger, 1 tablespoon of the oil, and 1/4 teaspoon each salt and pepper. Add the snap peas, onion, and sesame seeds, if using, and toss to coat.
2) Heat the remaining tablespoon of oil in a large nonstick skillet over medium-high heat. Season the fish with 1/2 teaspoon salt and 1/4 teaspoon pepper. Cook until opaque throughout, 3 to 5 minutes per side. Serve with the salad and lime wedges.
Serves 4
Nutritional Information
Per Serving
Calories 313
Fat 11g
Saturated Fat 2g
Cholesterol 60mg
Sodium 472mg
Protein 41g
Carbohydrate 9g
Fiber 2g
Weight Watchers Points: 7
Ingredients:
-1 tablespoon fresh lime juice
-1 teaspoon grated fresh ginger
-2 tablespoons olive oil
-kosher salt and black pepper
-12 ounces sugar snap peas (4 cups), strings removed
-1 small red onion, thinly sliced
-1 tablespoon sesame seeds, toasted (optional)
-4 6-ounce pieces halibut fillet
-1 lime, cut into wedges
Directions:
1) In a large bowl, combine the lime juice, ginger, 1 tablespoon of the oil, and 1/4 teaspoon each salt and pepper. Add the snap peas, onion, and sesame seeds, if using, and toss to coat.
2) Heat the remaining tablespoon of oil in a large nonstick skillet over medium-high heat. Season the fish with 1/2 teaspoon salt and 1/4 teaspoon pepper. Cook until opaque throughout, 3 to 5 minutes per side. Serve with the salad and lime wedges.
Serves 4
Nutritional Information
Per Serving
Calories 313
Fat 11g
Saturated Fat 2g
Cholesterol 60mg
Sodium 472mg
Protein 41g
Carbohydrate 9g
Fiber 2g
Weight Watchers Points: 7
Roasted Pork with Brussel Sprouts
Copied from Real Simple's website
Ingredients:
-2 tablespoons olive oil
-1 1 pork tenderloin (1 1/4 pounds)
-kosher salt and black pepper
-12 ounces Brussels sprouts, thinly sliced
-1/4 cup dried apricots, chopped
-2 tablespoons roasted unsalted almonds, chopped
Directions:
1) Heat oven to 400º F. Heat 1 tablespoon of the oil in a large ovenproof skillet over medium-high heat. Season the pork with 1⁄2 teaspoon salt and 1⁄4 teaspoon pepper and cook, turning occasionally, until browned, 6 to 8 minutes. Transfer the skillet to oven and roast until the pork is cooked through, 10 to 12 minutes. Let rest before slicing.
2) Meanwhile, heat the remaining tablespoon of oil in a second large skillet over medium-high heat. Add the Brussels sprouts, apricots, almonds, 1⁄2 teaspoon salt, and 1⁄4 teaspoon pepper and cook, tossing, until the Brussels sprouts are just tender, 3 to 4 minutes. Serve with the pork.
Serves 4
Nutritional Information
Per Serving
Calories 313
Fat 14g
Saturated Fat 3g
Cholesterol 84mg
Sodium 560mg
Protein 34g
Carbohydrate 13g
Fiber 4g
Weight Watchers Points: 7
Ingredients:
-2 tablespoons olive oil
-1 1 pork tenderloin (1 1/4 pounds)
-kosher salt and black pepper
-12 ounces Brussels sprouts, thinly sliced
-1/4 cup dried apricots, chopped
-2 tablespoons roasted unsalted almonds, chopped
Directions:
1) Heat oven to 400º F. Heat 1 tablespoon of the oil in a large ovenproof skillet over medium-high heat. Season the pork with 1⁄2 teaspoon salt and 1⁄4 teaspoon pepper and cook, turning occasionally, until browned, 6 to 8 minutes. Transfer the skillet to oven and roast until the pork is cooked through, 10 to 12 minutes. Let rest before slicing.
2) Meanwhile, heat the remaining tablespoon of oil in a second large skillet over medium-high heat. Add the Brussels sprouts, apricots, almonds, 1⁄2 teaspoon salt, and 1⁄4 teaspoon pepper and cook, tossing, until the Brussels sprouts are just tender, 3 to 4 minutes. Serve with the pork.
Serves 4
Nutritional Information
Per Serving
Calories 313
Fat 14g
Saturated Fat 3g
Cholesterol 84mg
Sodium 560mg
Protein 34g
Carbohydrate 13g
Fiber 4g
Weight Watchers Points: 7
Chicken and Vegetable Pot Pie
Copied from Real Simple's website
Ingredients:
-1 pound boneless, skinless chicken breasts
-1 tablespoon olive oil
-2 onions, chopped
-4 carrots, diced
-3 tablespoons all-purpose flour
-1/2 cup dry white wine
-2 cups 1 percent milk
-1 10-ounce package frozen peas
-1 tablespoon fresh thyme
-kosher salt and black pepper
-1 9-inch store-bought piecrust, thawed if frozen
Directions:
1) Heat oven to 400° F. Cook the chicken in a pot of simmering water until cooked through, 10 to 12 minutes; let cool, then shred.
2) Meanwhile, heat the oil in a saucepan over medium heat. Add the onions and carrots and cook, stirring, until they begin to soften, 6 to 8 minutes (do not let them darken). Sprinkle the flour over the vegetables and cook, stirring, for 1 minute.
3) Add the wine and cook until evaporated, about 5 minutes. Add the milk and simmer until the sauce thickens, 2 to 3 minutes. Stir in the chicken, peas, thyme, ¾ teaspoon salt, and ¼ teaspoon pepper. Transfer to a shallow 1½- to 2-quart baking dish.
4) Lay the crust on top, pressing to seal. Cut several vents in the crust. Place the pot pie on a baking sheet and bake until bubbling and the crust is golden, 30 to 35 minutes.
Serves 6
Nutritional Information
Per Serving
Calories 368
Fat 16g
Saturated Fat 4g
Cholesterol 46mg
Sodium 561mg
Protein 23g
Carbohydrate 37g
Fiber 4g
Weight Watchers Points: 8
Ingredients:
-1 pound boneless, skinless chicken breasts
-1 tablespoon olive oil
-2 onions, chopped
-4 carrots, diced
-3 tablespoons all-purpose flour
-1/2 cup dry white wine
-2 cups 1 percent milk
-1 10-ounce package frozen peas
-1 tablespoon fresh thyme
-kosher salt and black pepper
-1 9-inch store-bought piecrust, thawed if frozen
Directions:
1) Heat oven to 400° F. Cook the chicken in a pot of simmering water until cooked through, 10 to 12 minutes; let cool, then shred.
2) Meanwhile, heat the oil in a saucepan over medium heat. Add the onions and carrots and cook, stirring, until they begin to soften, 6 to 8 minutes (do not let them darken). Sprinkle the flour over the vegetables and cook, stirring, for 1 minute.
3) Add the wine and cook until evaporated, about 5 minutes. Add the milk and simmer until the sauce thickens, 2 to 3 minutes. Stir in the chicken, peas, thyme, ¾ teaspoon salt, and ¼ teaspoon pepper. Transfer to a shallow 1½- to 2-quart baking dish.
4) Lay the crust on top, pressing to seal. Cut several vents in the crust. Place the pot pie on a baking sheet and bake until bubbling and the crust is golden, 30 to 35 minutes.
Serves 6
Nutritional Information
Per Serving
Calories 368
Fat 16g
Saturated Fat 4g
Cholesterol 46mg
Sodium 561mg
Protein 23g
Carbohydrate 37g
Fiber 4g
Weight Watchers Points: 8
Pork Chops with Mustard Sauce
Copied from Real Simple's website
Ingredients:
-3 tablespoons olive oil
-4 1-inch-thick boneless pork chops (about 1 1/2 pounds)
-Kosher salt and black pepper
-2 shallots, finely chopped
-3/4 cup dry white wine
-2 tablespoons heavy cream
-1 tablespoon Dijon mustard
-1 tablespoon chopped fresh tarragon
-1 small head frisee, torn into pieces (about 4 cups) (I couldn't find frisee, so I just used other greens)
-1 lemon, cut into wedges
Directions:
1) Heat oven to 400° F. Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Season the pork with ½ teaspoon each salt and pepper and brown, 2 to 3 minutes per side. Transfer to a baking sheet and roast until cooked through, 5 to 7 minutes.
2) Meanwhile, add the shallots and 1 tablespoon of the oil to the skillet and cook, stirring often, until soft, 3 to 4 minutes. Add the wine and simmer until reduced by half. Add the cream and simmer until the sauce just thickens. Stir in the mustard.
Top the pork with the sauce and tarragon. Drizzle the frisée with the remaining oil and serve with the lemon wedges.
Serves 4
Nutritional Information
Per Serving
Calories 364
Fat 19g
Saturated Fat 6g
Cholesterol 108mg
Sodium 357mg
Protein 37g
Carbohydrate 6g
Fiber 2g
Weight Watchers Points: 8
Steak with Sauteed Fennel and Olives
Copied from Real Simple's website
Ingredients:
-3 tablespoons olive oil
-2 1-inch-thick strip steaks (about 1 1/2 pounds total)
-kosher salt and black pepper
-2 medium bulbs fennel, thinly sliced, plus 1 tablespoon fronds
-1/2 cup pitted black olives (preferably oil cured)
-1 jalapeno (preferably red), seeded and thinly sliced
Directions:
1) Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Season the steaks with 1/2 teaspoon each salt and pepper. Cook to the desired doneness, 4 to 6 minutes per side for medium-rare. Let rest 5 minutes before slicing.
2) Wipe out the skillet and heat the remaining 2 tablespoons of oil over medium heat. Add the fennel and 1/4 teaspoon each salt and pepper. Cook, stirring occasionally, until slightly browned and just tender, 5 to 6 minutes.
3) Stir in the olives and jalapeño and cook for 1 minute. Sprinkle with the fennel fronds and serve with the sliced steak.
Serves 4
Nutritional Information
Per Serving
Calories 360
Fat 20g
Saturated Fat 5g
Cholesterol 74mg
Sodium 636mg
Protein 35g
Carbohydrate 10g
Fiber 4g
Weight Watchers Points: 8
Crispy Fish with Tomato and Leek Sauté
Copied from Real Simple's website
Ingredients:
-1 slice white bread, torn into pieces
-1 teaspoon chopped fresh rosemary or 1/4 teaspoon dried rosemary
2 tablespoons olive oil
-4 6-ounce pieces tilapia or striped bass fillet
-1 tablespoon Dijon mustard
-2 leeks (white and light green parts), cut into half-moons
-2 cloves garlic, chopped
-1 pint cherry tomatoes, halved
-kosher salt and black pepper
Directions:
1) Heat oven to 400° F. In a food processor, pulse the bread, rosemary, and 1 tablespoon of the oil until coarse crumbs form.
Place the fish on a baking sheet. Spread the mustard on top and sprinkle with the bread crumbs. Bake until the fish is opaque throughout, 10 to 12 minutes.
2) Meanwhile, heat the remaining oil in a large skillet over medium-high heat. Add the leeks, garlic, and 1/2 cup water. Cook until tender and the liquid has mostly evaporated, 4 to 5 minutes.
3) Stir in the tomatoes, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Serve with the fish.
Serves 4
Nutritional Information
Per Serving
Calories 297
Fat 10g
Saturated Fat 2mg
Cholesterol 85mg
Sodium 422mg
Carbohydrate 16g
Fiber 2g
Weight Watchers Points: 6
Polenta-Stuffed Poblano Peppers
Copied from Real Simple's website
Ingredients:
-4 plum tomatoes, halved
-1 red onion, cut into wedges
-1 tablespoon olive oil
-4 poblano peppers, halved lengthwise and seeded
-1/4 teaspoon ground cinnamon
-kosher salt and pepper
-1/2 cup instant polenta
-1 10-ounce package frozen corn
-1/4 cup soft goat cheese (2 ounces)
-4 scallions, sliced
Directions:
1) Heat broiler. On a rimmed broilerproof baking sheet, toss the tomatoes, onion, and oil; turn the tomatoes cut-side down. Place the peppers on the sheet, cut-side down. Broil until tender and charred, stirring the onions and turning the tomatoes and peppers halfway through, 5 to 8 minutes.
2) Heat oven to 400° F. In a food processor, puree the tomatoes, onion, cinnamon, 1/2 teaspoon salt, and 1/4 teaspoon pepper until smooth. Spread half the sauce in a 9-by-13-inch baking dish. Arrange the peppers in the dish, cut-side up.
In a medium saucepan, bring 2 1/4 cups water to a boil. Add 1/2 teaspoon salt. Gradually whisk in the polenta. Cook, whisking constantly, until thickened, 3 to 4 minutes. Stir in the corn, cheese, and all but 2 tablespoons of the scallions.
3) Divide the polenta among the peppers. Top with the remaining sauce and bake until heated through, 5 to 10 minutes. Sprinkle with the remaining scallions before serving.
Serves 4
Nutritional Information
Per Serving
Calories 281
Fat 9g
Saturated Fat 4g
Cholesterol 11mg
Sodium 570mg
Protein 9g
Carbohydrate 44g
Fiber 9g
Weight Watchers Points: 6
Ingredients:
-4 plum tomatoes, halved
-1 red onion, cut into wedges
-1 tablespoon olive oil
-4 poblano peppers, halved lengthwise and seeded
-1/4 teaspoon ground cinnamon
-kosher salt and pepper
-1/2 cup instant polenta
-1 10-ounce package frozen corn
-1/4 cup soft goat cheese (2 ounces)
-4 scallions, sliced
Directions:
1) Heat broiler. On a rimmed broilerproof baking sheet, toss the tomatoes, onion, and oil; turn the tomatoes cut-side down. Place the peppers on the sheet, cut-side down. Broil until tender and charred, stirring the onions and turning the tomatoes and peppers halfway through, 5 to 8 minutes.
2) Heat oven to 400° F. In a food processor, puree the tomatoes, onion, cinnamon, 1/2 teaspoon salt, and 1/4 teaspoon pepper until smooth. Spread half the sauce in a 9-by-13-inch baking dish. Arrange the peppers in the dish, cut-side up.
In a medium saucepan, bring 2 1/4 cups water to a boil. Add 1/2 teaspoon salt. Gradually whisk in the polenta. Cook, whisking constantly, until thickened, 3 to 4 minutes. Stir in the corn, cheese, and all but 2 tablespoons of the scallions.
3) Divide the polenta among the peppers. Top with the remaining sauce and bake until heated through, 5 to 10 minutes. Sprinkle with the remaining scallions before serving.
Serves 4
Nutritional Information
Per Serving
Calories 281
Fat 9g
Saturated Fat 4g
Cholesterol 11mg
Sodium 570mg
Protein 9g
Carbohydrate 44g
Fiber 9g
Weight Watchers Points: 6
Tuesday, August 24, 2010
Chicken with Roasted Sweet Potato Salad
Copied from Real Simple's website
Ingredients
-2 sweet potatoes (about 1 pound), peeled and cut into thin wedges
-1 red onion, thinly sliced
-3 tablespoons olive oil
-kosher salt and black pepper
-4 6-ounce boneless, skinless chicken breasts
-1 bunch spinach, thick stems removed (about 4 cups)
-2 tablespoons fresh lime juice
Directions
1) Heat oven to 425° F.
2) On a rimmed baking sheet, toss the potatoes, onion, 2 tablespoons of the oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Roast until tender, 20 to 25 minutes.
3) Meanwhile, heat the remaining tablespoon of oil in a skillet over medium-high heat. Season the chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper and cook until browned and cooked through, 5 to 6 minutes per side.
4) In a large bowl, toss the warm potato mixture with the spinach, lime juice, and 1/4 teaspoon salt. Serve with the chicken.
Serves 4
Nutritional Information
Per Serving
Calories 388
Fat 14g
Saturated Fat 3g
Cholesterol 94mg
Sodium 811mg
Protein 39g
Carbohydrate 26g
Fiber 6g
Weight Watchers Points: 8
Ingredients
-2 sweet potatoes (about 1 pound), peeled and cut into thin wedges
-1 red onion, thinly sliced
-3 tablespoons olive oil
-kosher salt and black pepper
-4 6-ounce boneless, skinless chicken breasts
-1 bunch spinach, thick stems removed (about 4 cups)
-2 tablespoons fresh lime juice
Directions
1) Heat oven to 425° F.
2) On a rimmed baking sheet, toss the potatoes, onion, 2 tablespoons of the oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Roast until tender, 20 to 25 minutes.
3) Meanwhile, heat the remaining tablespoon of oil in a skillet over medium-high heat. Season the chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper and cook until browned and cooked through, 5 to 6 minutes per side.
4) In a large bowl, toss the warm potato mixture with the spinach, lime juice, and 1/4 teaspoon salt. Serve with the chicken.
Serves 4
Nutritional Information
Per Serving
Calories 388
Fat 14g
Saturated Fat 3g
Cholesterol 94mg
Sodium 811mg
Protein 39g
Carbohydrate 26g
Fiber 6g
Weight Watchers Points: 8
Tilapia with Peppers and Olives
Copied from Real Simple's website
Ingredients
-2 tablespoons olive oil
-4 6-ounce tilapia fillets
-kosher salt and black pepper
-2 red bell peppers, thinly sliced
-1 onion, thinly sliced
-1/2 cup pitted green olives
-1/2 cup fresh flat-leaf parsley, chopped
-2 tablespoons fresh lime juice
Directions
1) Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Season the fish with 1⁄4 teaspoon each salt and pepper and cook until opaque throughout, 4 to 5 minutes per side.
2) Meanwhile, heat the remaining tablespoon of oil in a second large skillet over medium-high heat. Cook the peppers and onion, stirring often, until tender, 8 to 10 minutes. Stir in the olives, parsley, lime juice, and 1⁄4 teaspoon each salt and pepper. Serve with the fish.
Serves 4
Nutritional Information
Per Serving
Calories 276
Fat 13g
Saturated Fat 3g
Cholesterol 73mg
Sodium 540mg
Protein 35g
Carbohydrate 8g
Fiber 3g
Weight Watchers Points: 6
Ingredients
-2 tablespoons olive oil
-4 6-ounce tilapia fillets
-kosher salt and black pepper
-2 red bell peppers, thinly sliced
-1 onion, thinly sliced
-1/2 cup pitted green olives
-1/2 cup fresh flat-leaf parsley, chopped
-2 tablespoons fresh lime juice
Directions
1) Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Season the fish with 1⁄4 teaspoon each salt and pepper and cook until opaque throughout, 4 to 5 minutes per side.
2) Meanwhile, heat the remaining tablespoon of oil in a second large skillet over medium-high heat. Cook the peppers and onion, stirring often, until tender, 8 to 10 minutes. Stir in the olives, parsley, lime juice, and 1⁄4 teaspoon each salt and pepper. Serve with the fish.
Serves 4
Nutritional Information
Per Serving
Calories 276
Fat 13g
Saturated Fat 3g
Cholesterol 73mg
Sodium 540mg
Protein 35g
Carbohydrate 8g
Fiber 3g
Weight Watchers Points: 6
White Bean Chili with Jalapeño Bulgur
Copied from Real Simple's website
Ingredients
-1/2 c. bulgur wheat
-1 T. fresh lemon juice
-2 scallions, thinly sliced
-1 jalapeño, seeded and chopped
-2 T. oilive oil
-salt and pepper
-1 large onion, chopped
-1 green bell pepper, chopped
-2 cloves garlic, chopped
-1 tsp. ground cumin
-1 tsp. chili powder
-1 14.5 oz. can diced tomatoes
-2 15 oz. cans cannellini beans, rinsed
Directions:
1) Bring 1 cup water to a boil. Add the bulgur and simmer, covered, until all the water is absorbed and the bulgur is tender, 12 to 15 minutes. Stir in the lemon juice, scallions, jalapeño, 1 tablespoon of the oil, and ¼ teaspoon each salt and pepper.
2) Meanwhile, heat the remaining tablespoon of oil in a large saucepan over medium-high heat. Add the onion and bell pepper and cook until tender, 6 to 8 minutes. Add the garlic, cumin, chili powder, 1 teaspoon salt, and ½ teaspoon pepper and cook until fragrant, 1 to 2 minutes.
3) Add the tomatoes and their liquid and 1½ cups water to the onion mixture; bring to a boil. Add the beans and simmer until slightly thickened, 8 to 10 minutes. Divide the chili among bowls and top with the bulgur.
To freeze: Omit the bulgur. Make the chili as directed. Cool to room temperature and divide among freezer containers or bags. Freeze for up to 3 months.
To cook: Thaw the chili in a bowl of cold water or overnight in the refrigerator. Transfer to a pot and cook, covered, stirring occasionally, until heated through, 10 to 20 minutes. Meanwhile, cook the bulgur. Top the chili as directed.
Serves 4
Nutritional Information
Per Serving
Calories 269
Fat 8g
Saturated Fat 1g
Cholesterol 0mg
Sodium 1026mg
Protein 9g
Carbohydrate 41g
Fiber 11g
Weight Watchers Points: 5
Ingredients
-1/2 c. bulgur wheat
-1 T. fresh lemon juice
-2 scallions, thinly sliced
-1 jalapeño, seeded and chopped
-2 T. oilive oil
-salt and pepper
-1 large onion, chopped
-1 green bell pepper, chopped
-2 cloves garlic, chopped
-1 tsp. ground cumin
-1 tsp. chili powder
-1 14.5 oz. can diced tomatoes
-2 15 oz. cans cannellini beans, rinsed
Directions:
1) Bring 1 cup water to a boil. Add the bulgur and simmer, covered, until all the water is absorbed and the bulgur is tender, 12 to 15 minutes. Stir in the lemon juice, scallions, jalapeño, 1 tablespoon of the oil, and ¼ teaspoon each salt and pepper.
2) Meanwhile, heat the remaining tablespoon of oil in a large saucepan over medium-high heat. Add the onion and bell pepper and cook until tender, 6 to 8 minutes. Add the garlic, cumin, chili powder, 1 teaspoon salt, and ½ teaspoon pepper and cook until fragrant, 1 to 2 minutes.
3) Add the tomatoes and their liquid and 1½ cups water to the onion mixture; bring to a boil. Add the beans and simmer until slightly thickened, 8 to 10 minutes. Divide the chili among bowls and top with the bulgur.
To freeze: Omit the bulgur. Make the chili as directed. Cool to room temperature and divide among freezer containers or bags. Freeze for up to 3 months.
To cook: Thaw the chili in a bowl of cold water or overnight in the refrigerator. Transfer to a pot and cook, covered, stirring occasionally, until heated through, 10 to 20 minutes. Meanwhile, cook the bulgur. Top the chili as directed.
Serves 4
Nutritional Information
Per Serving
Calories 269
Fat 8g
Saturated Fat 1g
Cholesterol 0mg
Sodium 1026mg
Protein 9g
Carbohydrate 41g
Fiber 11g
Weight Watchers Points: 5
Thursday, July 15, 2010
Blackened Salmon with Broccoli Rabe and Raisins
Copied from Real Simple's website
Ingredients:
-4 6-ounce pieces skinless salmon fillet
-2 tablespoons Cajun seasoning or blackened spice mix
-1 bunch broccoli rabe (about 1 pound)
-1 tablespoon olive oil
-2 shallots, sliced
-Kosher salt
-1/4 cup golden raisins
-1 lemon, cut into wedges
Directions:
1) Heat a large skillet over medium heat. Coat both sides of the salmon with the seasoning and cook, covered, until opaque throughout and blackened, 3 to 4 minutes per side.
2) Meanwhile, in another skillet, bring the broccoli rabe and 1/2 cup water to a simmer. Cook, covered, tossing occasionally, until tender, 3 to 4 minutes; drain and transfer to a plate.
3) Wipe out the second skillet and heat the oil over medium heat. Add the shallots and 1/4 teaspoon salt and cook until softened, about 3 minutes. Mix in the raisins and broccoli rabe. Serve with the salmon and lemon.
Serves 4
Nutritional Information
Per Serving
Calories 339
Fat 14g
Saturated Fat 2g
Cholesterol 90mg
Sodium 591mg
Protein 37g
Carbohydrate 17g
Fiber 3g
Weight Watchers Points: 7
Ingredients:
-4 6-ounce pieces skinless salmon fillet
-2 tablespoons Cajun seasoning or blackened spice mix
-1 bunch broccoli rabe (about 1 pound)
-1 tablespoon olive oil
-2 shallots, sliced
-Kosher salt
-1/4 cup golden raisins
-1 lemon, cut into wedges
Directions:
1) Heat a large skillet over medium heat. Coat both sides of the salmon with the seasoning and cook, covered, until opaque throughout and blackened, 3 to 4 minutes per side.
2) Meanwhile, in another skillet, bring the broccoli rabe and 1/2 cup water to a simmer. Cook, covered, tossing occasionally, until tender, 3 to 4 minutes; drain and transfer to a plate.
3) Wipe out the second skillet and heat the oil over medium heat. Add the shallots and 1/4 teaspoon salt and cook until softened, about 3 minutes. Mix in the raisins and broccoli rabe. Serve with the salmon and lemon.
Serves 4
Nutritional Information
Per Serving
Calories 339
Fat 14g
Saturated Fat 2g
Cholesterol 90mg
Sodium 591mg
Protein 37g
Carbohydrate 17g
Fiber 3g
Weight Watchers Points: 7
Roast Beef Salad with Goat Cheese and Balsamic Vinaigrette Recipe
Copied from Real Simple's website
Ingredients:
-2 small heads Boston lettuce, torn into pieces
-12 ounces sliced deli roast beef
-1 large beefsteak tomato, cut into wedges
-1/2 red onion, sliced
-4 ounces soft goat cheese, crumbled
-1/4 cup extra-virgin olive oil
-2 tablespoons balsamic vinegar
-2 teaspoons Dijon mustard
-kosher salt and black pepper
Directions:
1) Divide the lettuce, roast beef, tomato, onion, and goat cheese among bowls.
2) In a small bowl, whisk together the oil, vinegar, mustard, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Drizzle over the salad.
Serves 4
Nutritional Information
Per Serving
Calories 350
Fat 25g
Saturated Fat 9g
Cholesterol 70mg
Sodium 888mg
Protein 25g
Carbohydrate 7g
Fiber 2g
Weight Watchers Points: 9
Ingredients:
-2 small heads Boston lettuce, torn into pieces
-12 ounces sliced deli roast beef
-1 large beefsteak tomato, cut into wedges
-1/2 red onion, sliced
-4 ounces soft goat cheese, crumbled
-1/4 cup extra-virgin olive oil
-2 tablespoons balsamic vinegar
-2 teaspoons Dijon mustard
-kosher salt and black pepper
Directions:
1) Divide the lettuce, roast beef, tomato, onion, and goat cheese among bowls.
2) In a small bowl, whisk together the oil, vinegar, mustard, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Drizzle over the salad.
Serves 4
Nutritional Information
Per Serving
Calories 350
Fat 25g
Saturated Fat 9g
Cholesterol 70mg
Sodium 888mg
Protein 25g
Carbohydrate 7g
Fiber 2g
Weight Watchers Points: 9
Asparagus and Soft Eggs on Toast
Copied from Real Simple's Website
Ingredients:
-4 slices rustic country bread
-1 pound asparagus, tough ends trimmed
-2 tablespoons olive oil
-kosher salt and black pepper
-8 large eggs*
-1/4 cup Parmesan (1 ounce)
*Because the eggs in this recipe are not fully cooked, there is a risk of food-borne illness.
Directions:
1) Heat broiler. Place the bread and asparagus on a baking sheet. Drizzle with the oil and season with 1/2 teaspoon each salt and pepper.
2) Broil until the bread is toasted, 1 to 2 minutes per side; transfer the bread to plates. Continue broiling the asparagus, tossing once, until tender, 4 to 8 minutes more.
3) Meanwhile, bring a large saucepan of water to a boil. Carefully lower the eggs into the water. Reduce heat and gently simmer for 6 minutes. Cool under running water and peel.
4) Divide the asparagus among the toast, sprinkle on the Parmesan, and top with the eggs.
Serves 4
Nutritional Information
Per Serving
Calories 348
Fat 20g
Saturated Fat 5mg
Cholesterol 428mg
Sodium 626mg
Protein 20g
Carbohydrate 22g
Fiber 2g
Weight Watchers Points: 8
Ingredients:
-4 slices rustic country bread
-1 pound asparagus, tough ends trimmed
-2 tablespoons olive oil
-kosher salt and black pepper
-8 large eggs*
-1/4 cup Parmesan (1 ounce)
*Because the eggs in this recipe are not fully cooked, there is a risk of food-borne illness.
Directions:
1) Heat broiler. Place the bread and asparagus on a baking sheet. Drizzle with the oil and season with 1/2 teaspoon each salt and pepper.
2) Broil until the bread is toasted, 1 to 2 minutes per side; transfer the bread to plates. Continue broiling the asparagus, tossing once, until tender, 4 to 8 minutes more.
3) Meanwhile, bring a large saucepan of water to a boil. Carefully lower the eggs into the water. Reduce heat and gently simmer for 6 minutes. Cool under running water and peel.
4) Divide the asparagus among the toast, sprinkle on the Parmesan, and top with the eggs.
Serves 4
Nutritional Information
Per Serving
Calories 348
Fat 20g
Saturated Fat 5mg
Cholesterol 428mg
Sodium 626mg
Protein 20g
Carbohydrate 22g
Fiber 2g
Weight Watchers Points: 8
Shrimp Tacos with Citrus Cabbage Slaw
Copied from Real Simple's website
Ingredients:
-1/4 cup fresh orange juice
-2 tablespoons fresh lime juice
-2 tablespoons sour cream
-kosher salt and black pepper
-1/4 small cabbage (8 ounces), shredded
-1 cup corn kernels (from 1 to 2 ears, or frozen and thawed)
-1 jalapeno, seeded and chopped
-1 tablespoon olive oil
-1 pound peeled and deveined medium shrimp
-8 small flour tortillas, warmed
Directions:
1) In a large bowl, whisk the orange and lime juices, sour cream, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Add the cabbage, corn, and jalapeño and toss to combine. Let sit, tossing occasionally, for 10 minutes.
2) Meanwhile, heat the oil in a large skillet over medium-high heat. Season the shrimp with 1/2 teaspoon salt and 1/4 teaspoon pepper. Cook until opaque throughout, 2 to 3 minutes.
3) Serve the shrimp with the tortillas and the slaw.
Serves 4
Nutritional Information
Per Serving
Calories 392
Fat 9g
Saturated Fat 3g
Cholesterol 177mg
Sodium 1095mg
Protein 31g
Carbohydrate 47g
Fiber 4g
Weight Watchers Points: 8
Ingredients:
-1/4 cup fresh orange juice
-2 tablespoons fresh lime juice
-2 tablespoons sour cream
-kosher salt and black pepper
-1/4 small cabbage (8 ounces), shredded
-1 cup corn kernels (from 1 to 2 ears, or frozen and thawed)
-1 jalapeno, seeded and chopped
-1 tablespoon olive oil
-1 pound peeled and deveined medium shrimp
-8 small flour tortillas, warmed
Directions:
1) In a large bowl, whisk the orange and lime juices, sour cream, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Add the cabbage, corn, and jalapeño and toss to combine. Let sit, tossing occasionally, for 10 minutes.
2) Meanwhile, heat the oil in a large skillet over medium-high heat. Season the shrimp with 1/2 teaspoon salt and 1/4 teaspoon pepper. Cook until opaque throughout, 2 to 3 minutes.
3) Serve the shrimp with the tortillas and the slaw.
Serves 4
Nutritional Information
Per Serving
Calories 392
Fat 9g
Saturated Fat 3g
Cholesterol 177mg
Sodium 1095mg
Protein 31g
Carbohydrate 47g
Fiber 4g
Weight Watchers Points: 8
Curried Eggplant with Tomatoes and Basil
Copied from Real Simple's website
Ingredients:
-1 cup white basmati rice
-Kosher salt and black pepper
-1 tablespoon olive oil
-1 onion, chopped
-2 pints cherry tomatoes, halved
-1 eggplant (about 1 pound), cut into 1/2-inch pieces
-1 1/2 teaspoons curry powder
-1 15.5-ounce can chickpeas, rinsed
-1/2 cup fresh basil
-1/4 cup plain low-fat yogurt (preferably Greek), optional
Directions:
1)In a medium saucepan with a tight-fitting lid, combine rice, 1 1/2 cups water, and 1/2 teaspoon salt and bring to a boil. Stir once, cover, and reduce heat to low. Simmer for 18 minutes. (Do not lift the lid or stir!) Remove from heat and let stand, covered, for 5 minutes; fluff with a fork before serving.
2) Meanwhile, heat the oil in a saucepan over medium-high heat. Add the onion and cook, stirring occasionally, until softened, 4 to 6 minutes. Stir in the tomatoes, eggplant, curry powder, 1 teaspoon salt, and 1/4 teaspoon black pepper. Cook, stirring, until fragrant, about 2 minutes.
3) Add 2 cups water and bring to a boil. Reduce heat and simmer, partially covered, until the eggplant is tender, 12 to 15 minutes. Stir in the chickpeas and cook just until heated through, about 3 minutes.
4) Remove from heat and stir in the basil. Serve over the rice with yogurt, if using.
Serves 4
Nutritional Information
Per Serving
Calories 339
Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 697mg
Protein 9g
Carbohydrate 71g
Fiber 11g
Weight Watchers Points: 6
Ingredients:
-1 cup white basmati rice
-Kosher salt and black pepper
-1 tablespoon olive oil
-1 onion, chopped
-2 pints cherry tomatoes, halved
-1 eggplant (about 1 pound), cut into 1/2-inch pieces
-1 1/2 teaspoons curry powder
-1 15.5-ounce can chickpeas, rinsed
-1/2 cup fresh basil
-1/4 cup plain low-fat yogurt (preferably Greek), optional
Directions:
1)In a medium saucepan with a tight-fitting lid, combine rice, 1 1/2 cups water, and 1/2 teaspoon salt and bring to a boil. Stir once, cover, and reduce heat to low. Simmer for 18 minutes. (Do not lift the lid or stir!) Remove from heat and let stand, covered, for 5 minutes; fluff with a fork before serving.
2) Meanwhile, heat the oil in a saucepan over medium-high heat. Add the onion and cook, stirring occasionally, until softened, 4 to 6 minutes. Stir in the tomatoes, eggplant, curry powder, 1 teaspoon salt, and 1/4 teaspoon black pepper. Cook, stirring, until fragrant, about 2 minutes.
3) Add 2 cups water and bring to a boil. Reduce heat and simmer, partially covered, until the eggplant is tender, 12 to 15 minutes. Stir in the chickpeas and cook just until heated through, about 3 minutes.
4) Remove from heat and stir in the basil. Serve over the rice with yogurt, if using.
Serves 4
Nutritional Information
Per Serving
Calories 339
Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 697mg
Protein 9g
Carbohydrate 71g
Fiber 11g
Weight Watchers Points: 6
Crispy Chicken and Garlicky Collards
Copied from Real Simple's website
Ingredients:
-1 3 1/2-pound chicken, cut into 10 pieces and skin removed
-2 tablespoons Dijon mustard
-2 cups multigrain cereal flakes, crushed
-2 tablespoons olive oil
-kosher salt and black pepper
-2 bunches collard greens, thick stems removed and leaves cut into 1-inch strips
-2 cloves garlic, thinly sliced
-1 lemon, cut into wedges
Directions:
1) Heat oven to 400° F. In a large bowl, toss the chicken and mustard to coat.
2) In a separate bowl, mix the cereal, 1 tablespoon of the oil, and 1/4 teaspoon each salt and pepper. Coat the chicken with the cereal mixture and bake on a baking sheet until golden and cooked through, 45 to 50 minutes.
3) Meanwhile, cook the collards in a large pot of boiling salted water until tender, about 10 minutes. Drain, rinse, and squeeze out the excess water.
4) Heat the remaining oil in a skillet over medium heat. Add the garlic, collards, and 1/4 teaspoon each salt and pepper. Cook for 2 to 3 minutes. Serve with the chicken and lemon.
Serves 4
Nutritional Information
Per Serving
Calories 395
Fat 15g
Saturated Fat 3g
Cholesterol 92mg
Sodium 468mg
Protein 37g
Carbohydrate 31g
Fiber 8g
Weight Watchers Points: 8
Ingredients:
-1 3 1/2-pound chicken, cut into 10 pieces and skin removed
-2 tablespoons Dijon mustard
-2 cups multigrain cereal flakes, crushed
-2 tablespoons olive oil
-kosher salt and black pepper
-2 bunches collard greens, thick stems removed and leaves cut into 1-inch strips
-2 cloves garlic, thinly sliced
-1 lemon, cut into wedges
Directions:
1) Heat oven to 400° F. In a large bowl, toss the chicken and mustard to coat.
2) In a separate bowl, mix the cereal, 1 tablespoon of the oil, and 1/4 teaspoon each salt and pepper. Coat the chicken with the cereal mixture and bake on a baking sheet until golden and cooked through, 45 to 50 minutes.
3) Meanwhile, cook the collards in a large pot of boiling salted water until tender, about 10 minutes. Drain, rinse, and squeeze out the excess water.
4) Heat the remaining oil in a skillet over medium heat. Add the garlic, collards, and 1/4 teaspoon each salt and pepper. Cook for 2 to 3 minutes. Serve with the chicken and lemon.
Serves 4
Nutritional Information
Per Serving
Calories 395
Fat 15g
Saturated Fat 3g
Cholesterol 92mg
Sodium 468mg
Protein 37g
Carbohydrate 31g
Fiber 8g
Weight Watchers Points: 8
Ham, Gruyere and Shallot Pizza
Copied from Real Simple's website
Ingredients:
-cornmeal for the pan
-1 pound pizza dough, thawed if frozen
-2 tablespoons olive oil
-2 shallots, cut into thin rings and separated
-12 sprigs fresh thyme
-kosher salt and black pepper
-1/2 pound thinly sliced deli ham
-1/2 cup grated Gruyere or Swiss cheese (2 ounces)
Directions:
1) Heat oven to 425º F. Sprinkle a rimmed baking sheet with the cornmeal. Shape the dough into a 14-inch circle and place on the prepared baking sheet.
2) Brush the dough with 1 tablespoon of the oil and bake until puffed and golden, 15 to 20 minutes.
3) Meanwhile, in a medium bowl, toss the shallots, thyme, the remaining tablespoon of oil, and ¼ teaspoon each salt and pepper.
4) Top the partially cooked dough with the ham, shallot mixture, and cheese. Bake until the crust is crisp and the cheese has melted, 12 to 15 minutes.
Serves 6
Nutritional Information
Per Serving
Calories 305
Fat 10g
Saturated Fat 3g
Cholesterol 24mg
Sodium 865mg
Protein 16g
Carbohydrate 38g
Fiber 2g
Weight Watchers Points: 7
Ingredients:
-cornmeal for the pan
-1 pound pizza dough, thawed if frozen
-2 tablespoons olive oil
-2 shallots, cut into thin rings and separated
-12 sprigs fresh thyme
-kosher salt and black pepper
-1/2 pound thinly sliced deli ham
-1/2 cup grated Gruyere or Swiss cheese (2 ounces)
Directions:
1) Heat oven to 425º F. Sprinkle a rimmed baking sheet with the cornmeal. Shape the dough into a 14-inch circle and place on the prepared baking sheet.
2) Brush the dough with 1 tablespoon of the oil and bake until puffed and golden, 15 to 20 minutes.
3) Meanwhile, in a medium bowl, toss the shallots, thyme, the remaining tablespoon of oil, and ¼ teaspoon each salt and pepper.
4) Top the partially cooked dough with the ham, shallot mixture, and cheese. Bake until the crust is crisp and the cheese has melted, 12 to 15 minutes.
Serves 6
Nutritional Information
Per Serving
Calories 305
Fat 10g
Saturated Fat 3g
Cholesterol 24mg
Sodium 865mg
Protein 16g
Carbohydrate 38g
Fiber 2g
Weight Watchers Points: 7
Steak with Golden Zucchini
Copied from Real Simple's website
Ingredients:
-6 teaspoons olive oil
-1 1/2 pounds strip steak
-kosher salt and pepper
-1 1/2 pounds small zucchini, halved lengthwise
-1 teaspoon grated lemon zest
-1 small clove garlic, finely chopped
-3 tablespoons chopped fresh herbs (such as parsley, cilantro, or basil)
-2 tablespoons bread crumbs
Directions
1)Heat 3 teaspoons of the oil in a large skillet over medium-high heat. Season the steak with 1/2 teaspoon salt and 1/2 teaspoon pepper. Cook to the desired doneness, 4 to 5 minutes per side for medium-rare. Transfer to a cutting board and let rest 10 minutes before slicing.
2)Meanwhile, return the pan to medium heat and heat 2 teaspoons of the oil. Season the zucchini with 1/4 teaspoon salt and 1/4 teaspoon pepper. Cook, cut-side down, covered, until browned and tender, about 6 minutes. Cut crosswise into 1/2-inch pieces and divide among individual plates.
3) In a small bowl, combine the lemon zest, garlic, herbs, bread crumbs, and the remaining oil. Sprinkle the bread crumb mixture over the zucchini and serve with the sliced steak.
Serves 4
Nutritional Information
Per Serving
Calories 321
Calories from Fat 39%
Fat 14g
Saturated Fat 4g
Cholesterol 68mg
Sodium 478mg
Protein 42g
Carbohydrate 7g
Fiber 2g
Sugar 3g
Weight Watchers Points: 7
Ingredients:
-6 teaspoons olive oil
-1 1/2 pounds strip steak
-kosher salt and pepper
-1 1/2 pounds small zucchini, halved lengthwise
-1 teaspoon grated lemon zest
-1 small clove garlic, finely chopped
-3 tablespoons chopped fresh herbs (such as parsley, cilantro, or basil)
-2 tablespoons bread crumbs
Directions
1)Heat 3 teaspoons of the oil in a large skillet over medium-high heat. Season the steak with 1/2 teaspoon salt and 1/2 teaspoon pepper. Cook to the desired doneness, 4 to 5 minutes per side for medium-rare. Transfer to a cutting board and let rest 10 minutes before slicing.
2)Meanwhile, return the pan to medium heat and heat 2 teaspoons of the oil. Season the zucchini with 1/4 teaspoon salt and 1/4 teaspoon pepper. Cook, cut-side down, covered, until browned and tender, about 6 minutes. Cut crosswise into 1/2-inch pieces and divide among individual plates.
3) In a small bowl, combine the lemon zest, garlic, herbs, bread crumbs, and the remaining oil. Sprinkle the bread crumb mixture over the zucchini and serve with the sliced steak.
Serves 4
Nutritional Information
Per Serving
Calories 321
Calories from Fat 39%
Fat 14g
Saturated Fat 4g
Cholesterol 68mg
Sodium 478mg
Protein 42g
Carbohydrate 7g
Fiber 2g
Sugar 3g
Weight Watchers Points: 7
Breakfast Sandwich
Inspired by Hungry Girl's Egg-Mug Recipes
Ingredients:
-2 large egg whites (or use 1/2 c. Egg Beaters; it's cheaper to use real eggs, though)
-chopped vegetables (I like onions, mushrooms, spinach and broccoli, but I often just use whatever's left over)
-1/8 c. 2% shredded cheddar
-1 Arnold Select 100% Whole Wheat Sandwich Thin*
-I Can't Believe It's Not Butter Spray
Directions:
1) Spray a tall, microwave-safe mug with nonstick spray.
2) Put vegetables in the mug and microwave for 1 minute, 15 seconds.
3) Add egg whites or Egg Beaters to mug. Stir well. COVER TIGHTLY, as the eggs tend to blow up (I use a snug-fitting Ziploc bag, as even plastic wrap can be blown off). Microwave for 1 minute.
4) Meanwhile, pop the sandwich thin in the toaster.
5) To assemble, spray the sandwich thin with spray butter, place eggs on the bottom bun and sprinkle eggs with cheese.
*I also sometimes use low-calorie flour tortillas.
Serves 1
Nutritional Information (approximate, as the addition of vegetables will slightly change the values)
Calories 188
Carbohydrates 21g
Fat 5g
Protein 16g
Fiber 6g
Weight Watchers Points: 3
Ingredients:
-2 large egg whites (or use 1/2 c. Egg Beaters; it's cheaper to use real eggs, though)
-chopped vegetables (I like onions, mushrooms, spinach and broccoli, but I often just use whatever's left over)
-1/8 c. 2% shredded cheddar
-1 Arnold Select 100% Whole Wheat Sandwich Thin*
-I Can't Believe It's Not Butter Spray
Directions:
1) Spray a tall, microwave-safe mug with nonstick spray.
2) Put vegetables in the mug and microwave for 1 minute, 15 seconds.
3) Add egg whites or Egg Beaters to mug. Stir well. COVER TIGHTLY, as the eggs tend to blow up (I use a snug-fitting Ziploc bag, as even plastic wrap can be blown off). Microwave for 1 minute.
4) Meanwhile, pop the sandwich thin in the toaster.
5) To assemble, spray the sandwich thin with spray butter, place eggs on the bottom bun and sprinkle eggs with cheese.
*I also sometimes use low-calorie flour tortillas.
Serves 1
Nutritional Information (approximate, as the addition of vegetables will slightly change the values)
Calories 188
Carbohydrates 21g
Fat 5g
Protein 16g
Fiber 6g
Weight Watchers Points: 3
Tuesday, July 13, 2010
Chicken with Spinach and Mushrooms
Copied from Real Simple's website
Ingredients:
-2 tablespoons olive oil
-4 6-ounce boneless, skinless chicken breasts
-kosher salt and black pepper
-1 pound button mushrooms, quartered
-1 red bell pepper, cut into 1/2-inch pieces
-2 cloves garlic, chopped
-1/2 cup dry white wine
-2 bunches spinach, thick stems removed (about 8 cups)
Directions:
1) Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Season the chicken with 1⁄2 teaspoon salt and 1⁄4 teaspoon pepper. Cook until browned and cooked through, 5 to 7 minutes per side. Transfer to a plate.
2) Return the skillet to medium-high heat and heat the remaining tablespoon of oil. Cook the mushrooms and pepper, tossing, for 3 minutes. Add the garlic and wine and cook until the mushrooms are tender and the wine is nearly evaporated, 2 to 3 minutes. Toss in the spinach and 1⁄2 teaspoon each salt and pepper. Serve with the chicken.
Serves 4
Nutritional Information
Per Serving
Calories 295
Fat 11g
Saturated Fat 2g
Cholesterol 94mg
Sodium 615mg
Protein 38g
Carbohydrate 7g
Fiber 2g
Weight Watchers Points: 6
Ingredients:
-2 tablespoons olive oil
-4 6-ounce boneless, skinless chicken breasts
-kosher salt and black pepper
-1 pound button mushrooms, quartered
-1 red bell pepper, cut into 1/2-inch pieces
-2 cloves garlic, chopped
-1/2 cup dry white wine
-2 bunches spinach, thick stems removed (about 8 cups)
Directions:
1) Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Season the chicken with 1⁄2 teaspoon salt and 1⁄4 teaspoon pepper. Cook until browned and cooked through, 5 to 7 minutes per side. Transfer to a plate.
2) Return the skillet to medium-high heat and heat the remaining tablespoon of oil. Cook the mushrooms and pepper, tossing, for 3 minutes. Add the garlic and wine and cook until the mushrooms are tender and the wine is nearly evaporated, 2 to 3 minutes. Toss in the spinach and 1⁄2 teaspoon each salt and pepper. Serve with the chicken.
Serves 4
Nutritional Information
Per Serving
Calories 295
Fat 11g
Saturated Fat 2g
Cholesterol 94mg
Sodium 615mg
Protein 38g
Carbohydrate 7g
Fiber 2g
Weight Watchers Points: 6
Gnocchi with Roasted Cauliflower
Copied from Real Simple's website
Ingredients:
-1 small head cauliflower, cut into small florets
-12 fresh sage leaves
-3 tablespoons olive oil
-kosher salt and black pepper
-1 pound gnocchi (fresh or frozen)
-1/4 cup grated Parmesan (1 ounce)
Directions:
1) Heat oven to 400º F. On a rimmed baking sheet, toss the cauliflower, sage, oil, 1⁄2 teaspoon salt, and 1⁄4 teaspoon pepper. Roast, tossing once, until the cauliflower is golden brown and tender, 25 to 30 minutes.
2) Fifteen minutes before the cauliflower is finished, cook the gnocchi according to the package directions. Divide the gnocchi among bowls. Top with the cauliflower and Parmesan.
Serves 4
Nutritional Information
Per Serving
Calories 331
Fat 13g
Saturated Fat 3g
Cholesterol 5mg
Sodium 771mg
Protein 10g
Carbohydrate 46g
Fiber 7g
Weight Watchers Points: 7
Ingredients:
-1 small head cauliflower, cut into small florets
-12 fresh sage leaves
-3 tablespoons olive oil
-kosher salt and black pepper
-1 pound gnocchi (fresh or frozen)
-1/4 cup grated Parmesan (1 ounce)
Directions:
1) Heat oven to 400º F. On a rimmed baking sheet, toss the cauliflower, sage, oil, 1⁄2 teaspoon salt, and 1⁄4 teaspoon pepper. Roast, tossing once, until the cauliflower is golden brown and tender, 25 to 30 minutes.
2) Fifteen minutes before the cauliflower is finished, cook the gnocchi according to the package directions. Divide the gnocchi among bowls. Top with the cauliflower and Parmesan.
Serves 4
Nutritional Information
Per Serving
Calories 331
Fat 13g
Saturated Fat 3g
Cholesterol 5mg
Sodium 771mg
Protein 10g
Carbohydrate 46g
Fiber 7g
Weight Watchers Points: 7
Pork Tenderloin with Cabbage and Apple Slaw
Copied from Real Simple's website
Ingredients:
-3 tablespoons olive oil
-2 pork tenderloins (1 1/4 pounds total)
-Kosher salt and black pepper
-2 tablespoons rice vinegar
-1 tablespoon honey
-1 small Napa cabbage (about 1 pound)—quartered, cored, and thinly sliced
-1 crisp red apple (such as Gala or Fuji), cut into thin wedges
-1/4 cup fresh cilantro
Directions:
1) Heat oven to 400° F. Heat 1 tablespoon of the oil in a large ovenproof skillet over medium-high heat. Season the pork with 1⁄2 teaspoon each salt and pepper and cook, turning occasionally, until browned, 6 to 8 minutes.
2) Transfer the skillet to oven and roast until the pork is cooked through, 12 to 14 minutes. Let rest at least 5 minutes before slicing.
3) Meanwhile, in a large bowl, combine the vinegar, honey, the remaining 2 tablespoons of oil, and 1⁄4 teaspoon each salt and pepper. Add the cabbage and apples and toss. Let sit for at least 5 minutes, tossing occasionally. Fold in the cilantro and serve with the pork.
Serves 4
Nutritional Information
Per Serving
Calories 321
Calories from Fat 42%
Fat 15g
Saturated Fat 3g
Cholesterol 84mg
Sodium 436mg
Protein 32g
Carbohydrate 12g
Fiber 2g
Sugar 9g
Weight Watchers Points: 7
Ingredients:
-3 tablespoons olive oil
-2 pork tenderloins (1 1/4 pounds total)
-Kosher salt and black pepper
-2 tablespoons rice vinegar
-1 tablespoon honey
-1 small Napa cabbage (about 1 pound)—quartered, cored, and thinly sliced
-1 crisp red apple (such as Gala or Fuji), cut into thin wedges
-1/4 cup fresh cilantro
Directions:
1) Heat oven to 400° F. Heat 1 tablespoon of the oil in a large ovenproof skillet over medium-high heat. Season the pork with 1⁄2 teaspoon each salt and pepper and cook, turning occasionally, until browned, 6 to 8 minutes.
2) Transfer the skillet to oven and roast until the pork is cooked through, 12 to 14 minutes. Let rest at least 5 minutes before slicing.
3) Meanwhile, in a large bowl, combine the vinegar, honey, the remaining 2 tablespoons of oil, and 1⁄4 teaspoon each salt and pepper. Add the cabbage and apples and toss. Let sit for at least 5 minutes, tossing occasionally. Fold in the cilantro and serve with the pork.
Serves 4
Nutritional Information
Per Serving
Calories 321
Calories from Fat 42%
Fat 15g
Saturated Fat 3g
Cholesterol 84mg
Sodium 436mg
Protein 32g
Carbohydrate 12g
Fiber 2g
Sugar 9g
Weight Watchers Points: 7
Roasted Shrimp with Peppers and Lemon
Copied from Real Simple's website
Ingredients:
-1 cup long-grain white rice
-1 red bell pepper, thinly sliced
-1 lemon, thinly sliced
-6 sprigs fresh thyme
-4 scallions, halved lengthwise and sliced into 1-inch pieces
-1/4 teaspoon crushed red pepper
-2 tablespoons olive oil
-kosher salt and black pepper
-1 pound frozen large peeled and deveined shrimp, thawed
-1/2 teaspoon paprika
Directions:
1) Heat oven to 450° F. Cook the rice according to the package directions.
2) Meanwhile, in a large bowl, toss the bell pepper, lemon, thyme, scallions, crushed red pepper, 1 tablespoon of the oil, and 1/4 teaspoon each salt and black pepper. Spread on a rimmed baking sheet (reserving the bowl).
3) Add the shrimp to the bowl and toss with the paprika, the remaining tablespoon of oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Nestle the shrimp in the bell peppers on the baking sheet. Roast until the shrimp are cooked through and the bell peppers are tender, 10 to 12 minutes. Serve over the rice.
Serves 4
Nutritional Information
Per Serving
Calories 392
Fat 9g
Saturated Fat 2g
Cholesterol 172mg
Sodium 534mg
Protein 28g
Carbohydrate 48g
Fiber 3g
Weight Watchers Points: 8
Ingredients:
-1 cup long-grain white rice
-1 red bell pepper, thinly sliced
-1 lemon, thinly sliced
-6 sprigs fresh thyme
-4 scallions, halved lengthwise and sliced into 1-inch pieces
-1/4 teaspoon crushed red pepper
-2 tablespoons olive oil
-kosher salt and black pepper
-1 pound frozen large peeled and deveined shrimp, thawed
-1/2 teaspoon paprika
Directions:
1) Heat oven to 450° F. Cook the rice according to the package directions.
2) Meanwhile, in a large bowl, toss the bell pepper, lemon, thyme, scallions, crushed red pepper, 1 tablespoon of the oil, and 1/4 teaspoon each salt and black pepper. Spread on a rimmed baking sheet (reserving the bowl).
3) Add the shrimp to the bowl and toss with the paprika, the remaining tablespoon of oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Nestle the shrimp in the bell peppers on the baking sheet. Roast until the shrimp are cooked through and the bell peppers are tender, 10 to 12 minutes. Serve over the rice.
Serves 4
Nutritional Information
Per Serving
Calories 392
Fat 9g
Saturated Fat 2g
Cholesterol 172mg
Sodium 534mg
Protein 28g
Carbohydrate 48g
Fiber 3g
Weight Watchers Points: 8
Turkey Meatloaf with Mashed Potatoes
Copied from Real Simple's website
Ingredients:
-1.5 lbs. lean ground turkey
-1 onion, chopped
-4 c. spinach, thick stems removed and leaves chopped
-1 c. fresh flat-leaf parsley, chopped
-1/2 c. whole-wheat bread crumbs
-2 T. Dijon mustard
-1 large egg white
-salt and pepper
-1/4 c. ketchup
-2 lbs. red potatoes, quartered
-1 c. buttermilk
-1 T. extra virgin olive oil
Directions:
1) Heat oven to 400 degrees. In a bowl, combine the turkey, onion, spinach, parsley, bread crumbs, mustard, egg white and 1/2 teaspoon each salt and pepper.
2) Transfer the mixture to a baking sheet and form it into a 10" loaf. Spread with the ketchup. Bake until cooked through, 45-40 minutes.
3) Meanwhile, place the potatoes in a large pot of enough water to cover and bring to a boil. Reduce heat and simmer until tender, 15-18 minutes. Drain the potatoes and return them to the pot. Mash with the buttermilk, oil, 1/2 teaspoon salt and 1/4 teaspoon pepper.
4) Serve the meatloaf with the potatoes.
Serves 6
Nutritional Information
Per Serving
Calories 376
Calories from Fat 25%
Fat 11g
Saturated Fat 3g
Cholesterol 67mg
Sodium 700mg
Protein 30g
Carbohydrate 43g
Fiber 5g
Sugar 7g
Weight Watchers Points: 8
Ingredients:
-1.5 lbs. lean ground turkey
-1 onion, chopped
-4 c. spinach, thick stems removed and leaves chopped
-1 c. fresh flat-leaf parsley, chopped
-1/2 c. whole-wheat bread crumbs
-2 T. Dijon mustard
-1 large egg white
-salt and pepper
-1/4 c. ketchup
-2 lbs. red potatoes, quartered
-1 c. buttermilk
-1 T. extra virgin olive oil
Directions:
1) Heat oven to 400 degrees. In a bowl, combine the turkey, onion, spinach, parsley, bread crumbs, mustard, egg white and 1/2 teaspoon each salt and pepper.
2) Transfer the mixture to a baking sheet and form it into a 10" loaf. Spread with the ketchup. Bake until cooked through, 45-40 minutes.
3) Meanwhile, place the potatoes in a large pot of enough water to cover and bring to a boil. Reduce heat and simmer until tender, 15-18 minutes. Drain the potatoes and return them to the pot. Mash with the buttermilk, oil, 1/2 teaspoon salt and 1/4 teaspoon pepper.
4) Serve the meatloaf with the potatoes.
Serves 6
Nutritional Information
Per Serving
Calories 376
Calories from Fat 25%
Fat 11g
Saturated Fat 3g
Cholesterol 67mg
Sodium 700mg
Protein 30g
Carbohydrate 43g
Fiber 5g
Sugar 7g
Weight Watchers Points: 8
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