From Gary Allen
Recipe taken from Skinnytaste.com
Servings: 8 • Size: 1 kebab • Old Points: 1 pts • Weight Watcher Points+: 2 pt
Calories: 74 • Fat: 1 g • Carb: 3 g • Fiber: 1 g • Protein: 13 g • Sugar: 0 g
Sodium: 384 mg (with salt) • Cholest:94 mg
Ingredients:
32 jumbo raw shrimp, peeled and deveined (17.5 oz after peeled)
3 cloves garlic, crushed
24 slices (about 3) large limes, very thinly sliced into rounds (optional)
olive oil cooking spray (I use my mister)
1 tsp kosher salt
1 1/2 tsp ground cumin
1/4 cup chopped fresh cilantro, divided
16 bamboo skewers soaked in water 1 hour
1 lime cut into 8 wedges
Directions:
Heat the grill on medium heat and spray the grates with oil. Season the shrimp with garlic, cumin, salt and half of the cilantro in a medium bowl.
Beginning and ending with shrimp, thread the shrimp and folded lime slices onto 8 pairs of parallel skewers to make 8 kebabs total.
Grill the shrimp, turning occasionally, until shrimp is opaque throughout, about 1 to 2 minutes on each side. Top with remaining cilantro and fresh squeezed lime juice before serving.
Sunday, August 4, 2013
Chicken Rollatini with Spinach alla Parmigiana
From Gary Allen
Taken from Gina's Weight Watcher Recipes
Servings: 8 • Serving Size: 1 stuffed breast • Old Points: 4 pts • Points+: 5 pts
Calories: 194.7 • Fat: 7 g • Protein: 24.2 g • Carb: 7.2 g • Fiber: 1.5 g
Ingredients:
8 thin chicken cutlets, 3 oz each
1/2 cup whole wheat Italian seasoned breadcrumbs
1/4 cup grated parmesan cheese, divided
6 tablespoons egg whites or egg beaters
5 oz frozen spinach, squeezed dry of any liquid
6 tbsp part skim ricotta cheese
6 oz part skim mozzarella (I used Polly-O)
olive oil non-stick spray (I use my Misto)
1 cup pomodoro sauce or your favorite marinara sauce
salt and pepper to taste
Directions:
Wash and dry cutlets, season with salt and pepper. Preheat oven to 450°. Lightly spray a baking dish with non-stick spray.
Combine breadcrumbs and 2 tbsp grated cheese in one bowl and 1/4 cup egg beaters or egg whites in another.
Shred or finely chop 1.5 oz of mozzarella cheese and combine with remaining grated cheese, spinach (make sure you squeeze it dry), 2 tbsp egg beaters, and ricotta cheese.
Lay chicken cutlets down on a working surface and spread 2 tbsp of spinach-cheese mixture on each cutlet. Loosely roll each one and keep seam side down.
Dip chicken in egg mixture, then in breadcrumbs and place seam side down in a baking dish (no toothpicks needed). Repeat with the remaining chicken. When finished, lightly spraywith olive oil.
Bake 25 minutes. Remove from oven, top with sauce then cheese.
Bake until cheese is melted and bubbling, about 3 more minutes. Serve with additional sauce on the side and grated cheese.
Taken from Gina's Weight Watcher Recipes
Servings: 8 • Serving Size: 1 stuffed breast • Old Points: 4 pts • Points+: 5 pts
Calories: 194.7 • Fat: 7 g • Protein: 24.2 g • Carb: 7.2 g • Fiber: 1.5 g
Ingredients:
8 thin chicken cutlets, 3 oz each
1/2 cup whole wheat Italian seasoned breadcrumbs
1/4 cup grated parmesan cheese, divided
6 tablespoons egg whites or egg beaters
5 oz frozen spinach, squeezed dry of any liquid
6 tbsp part skim ricotta cheese
6 oz part skim mozzarella (I used Polly-O)
olive oil non-stick spray (I use my Misto)
1 cup pomodoro sauce or your favorite marinara sauce
salt and pepper to taste
Directions:
Wash and dry cutlets, season with salt and pepper. Preheat oven to 450°. Lightly spray a baking dish with non-stick spray.
Combine breadcrumbs and 2 tbsp grated cheese in one bowl and 1/4 cup egg beaters or egg whites in another.
Shred or finely chop 1.5 oz of mozzarella cheese and combine with remaining grated cheese, spinach (make sure you squeeze it dry), 2 tbsp egg beaters, and ricotta cheese.
Lay chicken cutlets down on a working surface and spread 2 tbsp of spinach-cheese mixture on each cutlet. Loosely roll each one and keep seam side down.
Dip chicken in egg mixture, then in breadcrumbs and place seam side down in a baking dish (no toothpicks needed). Repeat with the remaining chicken. When finished, lightly spraywith olive oil.
Bake 25 minutes. Remove from oven, top with sauce then cheese.
Bake until cheese is melted and bubbling, about 3 more minutes. Serve with additional sauce on the side and grated cheese.
Grilled Pesto Chicken and Tomato Kebabs
From Gary Allen
Recipe taken from Skinnytaste.com
Servings: 8 • Size: 1 kebab • Old Points: 4 pts • Weight Watcher Points+: 4 pt
Calories: 147 • Fat: 7.5 g • Carb: 3 g • Fiber: 1 g • Protein: 18 g • Sugar: 0 g
Sodium: 104 mg (without salt) • Cholest: 2.5 mg
Ingredients:
1 cup fresh basil leaves, chopped
1 clove garlic
1/4 cup grated Parmigiano Reggiano
kosher salt and fresh pepper to taste
3 tbsp olive oil
1-1/4 lbs skinless chicken breast, cut into 1-inch cubes
24 cherry tomatoes
16 wooden skewers
Directions:
In a food processor pulse basil, garlic, parmesan cheese, salt and pepper until smooth. Slowly add the olive oil while pulsing. Combine the raw chicken with pesto and marinate a few hours in a bowl. Soak wooden skewers in water at least 30 minutes (or use metal ones to avoid this step). Beginning and ending with chicken, thread chicken and tomatoes onto 8 pairs of parallel skewers to make 8 kebabs total.
Heat the outdoor grill or indoor grill pan over medium heat until hot. Be sure the grates are clean and spray lightly with oil. Place the chicken on the hot grill and cook about 3-4 minutes; turn and continue cooking until chicken is cooked through, about 2 to 3 minutes.
Recipe taken from Skinnytaste.com
Servings: 8 • Size: 1 kebab • Old Points: 4 pts • Weight Watcher Points+: 4 pt
Calories: 147 • Fat: 7.5 g • Carb: 3 g • Fiber: 1 g • Protein: 18 g • Sugar: 0 g
Sodium: 104 mg (without salt) • Cholest: 2.5 mg
Ingredients:
1 cup fresh basil leaves, chopped
1 clove garlic
1/4 cup grated Parmigiano Reggiano
kosher salt and fresh pepper to taste
3 tbsp olive oil
1-1/4 lbs skinless chicken breast, cut into 1-inch cubes
24 cherry tomatoes
16 wooden skewers
Directions:
In a food processor pulse basil, garlic, parmesan cheese, salt and pepper until smooth. Slowly add the olive oil while pulsing. Combine the raw chicken with pesto and marinate a few hours in a bowl. Soak wooden skewers in water at least 30 minutes (or use metal ones to avoid this step). Beginning and ending with chicken, thread chicken and tomatoes onto 8 pairs of parallel skewers to make 8 kebabs total.
Heat the outdoor grill or indoor grill pan over medium heat until hot. Be sure the grates are clean and spray lightly with oil. Place the chicken on the hot grill and cook about 3-4 minutes; turn and continue cooking until chicken is cooked through, about 2 to 3 minutes.
Delicious Pancakes
From Lauren von Bose
1 tsp baking soda
1 tsp baking powder
1 tsp salt
2 eggs
2 c buttermilk (or 1 c milk + 1 c buttermilk)
2 c whole wheat flour
2 Tb melted butter
Whisk dry ingredients, then add wet ingredients. Add more milk (or buttermilk) as needed to desired consistency.
1 tsp baking soda
1 tsp baking powder
1 tsp salt
2 eggs
2 c buttermilk (or 1 c milk + 1 c buttermilk)
2 c whole wheat flour
2 Tb melted butter
Whisk dry ingredients, then add wet ingredients. Add more milk (or buttermilk) as needed to desired consistency.
Granola
From Melanie von Bose
This recipe is HUGE. I usually make 1/2 batch - or sometimes even 1/4.
Mix dry ingredients in a large bowl:
20 c oats
2 c coconut
2 c chopped nuts (any kind)
1 c sunflower seeds
1 c sesame seeds
Dried fruit (optional)
Mix wet ingredients in a saucepan and heat on stove - don't boil:
2 c oil (I use canola oil)
3 c honey
1 c mild or light molasses
1 c water
Remove from heat and add:
2 Tb vanilla
2 tsp salt
2 Tb cinnamon
Add wet to dry and mix well. Spread out on cookie sheets in batches and bake 15-20 minutes at 350 degrees until lightly brown and no longer shiny. I like to vary the time I cook each batch so I end up with some chewy and some crunchy. It's a great mix when it's all in the same bowl.
This recipe is HUGE. I usually make 1/2 batch - or sometimes even 1/4.
Mix dry ingredients in a large bowl:
20 c oats
2 c coconut
2 c chopped nuts (any kind)
1 c sunflower seeds
1 c sesame seeds
Dried fruit (optional)
Mix wet ingredients in a saucepan and heat on stove - don't boil:
2 c oil (I use canola oil)
3 c honey
1 c mild or light molasses
1 c water
Remove from heat and add:
2 Tb vanilla
2 tsp salt
2 Tb cinnamon
Add wet to dry and mix well. Spread out on cookie sheets in batches and bake 15-20 minutes at 350 degrees until lightly brown and no longer shiny. I like to vary the time I cook each batch so I end up with some chewy and some crunchy. It's a great mix when it's all in the same bowl.
Wheat Bread
From Melanie von Bose
5 c hot water (115-120 degrees)
2 Tb Saf yeast
1/2 c honey
1/3 c oil
2 Tb salt
1 Tb liquid lecithin
1 tsp vitamin C powder
12 c whole wheat flour (more or less as needed)
(1) Mix together everything except flour. Liquid lecithin and vitamin C powder can be found at health food stores. The liquid lecithin is very sticky and doesn't wash out of your measuring spoon very well. My advice is to measure it once to see what 1 Tb should look like, then eyeball it from then on. Measure the oil and then pour it into the measuring cup you'll use for the honey; then pour it into the mixer. That way your honey cup is oiled and you won't have to mess with trying to scrape the honey out.
(2) With your mixer set to medium speed, add flour one cup at a time. Mix for 10 minutes; don't add more flour after the first 2 minutes. The feel of the dough matters more than exact measurements, so you may need more or less flour depending on the day. After you've made it a few times, you'll know what you like and what your dough should look and feel like. You don't need to knead the dough because the mixer did that for you.
(3) Let dough rise until doubled. I have a big red bowl that was $1.50 at Walmart and is one of my favorite kitchen tools. I set the dough in that bowl, spray with non-stick spray, cover loosely with plastic wrap, and let it rise until it's peeking up over the top.
(4) Pound the dough down (great stress reliever) and divide into 4-5 equal parts. Shape into loaves and let rise in pans. (Again, I spray them and cover loosely with plastic wrap.) When dough has risen 1-2 inches above the loaf pans, it's ready to bake.
(5) Bake at 350 for 35-40 minutes.
(6) Use a pastry brush to brush butter over the tops of the loaves when they come out of the oven to make your loaves look shiny and pretty. Let them rest in the pans for a few minutes before moving them to wire cooling racks. If you put them in plastic bags while they're still warm, the condensation on the inside of the bag will make your loaves soggy. Be sure to enjoy at least one slice warm with butter and homemade jam. mmmmmm
**My mom got this bread recipe in a healthy cooking class she took years ago, and it's my favorite wheat bread. It's really light and fluffy, not like most heavy wheat breads.
5 c hot water (115-120 degrees)
2 Tb Saf yeast
1/2 c honey
1/3 c oil
2 Tb salt
1 Tb liquid lecithin
1 tsp vitamin C powder
12 c whole wheat flour (more or less as needed)
(1) Mix together everything except flour. Liquid lecithin and vitamin C powder can be found at health food stores. The liquid lecithin is very sticky and doesn't wash out of your measuring spoon very well. My advice is to measure it once to see what 1 Tb should look like, then eyeball it from then on. Measure the oil and then pour it into the measuring cup you'll use for the honey; then pour it into the mixer. That way your honey cup is oiled and you won't have to mess with trying to scrape the honey out.
(2) With your mixer set to medium speed, add flour one cup at a time. Mix for 10 minutes; don't add more flour after the first 2 minutes. The feel of the dough matters more than exact measurements, so you may need more or less flour depending on the day. After you've made it a few times, you'll know what you like and what your dough should look and feel like. You don't need to knead the dough because the mixer did that for you.
(3) Let dough rise until doubled. I have a big red bowl that was $1.50 at Walmart and is one of my favorite kitchen tools. I set the dough in that bowl, spray with non-stick spray, cover loosely with plastic wrap, and let it rise until it's peeking up over the top.
(4) Pound the dough down (great stress reliever) and divide into 4-5 equal parts. Shape into loaves and let rise in pans. (Again, I spray them and cover loosely with plastic wrap.) When dough has risen 1-2 inches above the loaf pans, it's ready to bake.
(5) Bake at 350 for 35-40 minutes.
(6) Use a pastry brush to brush butter over the tops of the loaves when they come out of the oven to make your loaves look shiny and pretty. Let them rest in the pans for a few minutes before moving them to wire cooling racks. If you put them in plastic bags while they're still warm, the condensation on the inside of the bag will make your loaves soggy. Be sure to enjoy at least one slice warm with butter and homemade jam. mmmmmm
**My mom got this bread recipe in a healthy cooking class she took years ago, and it's my favorite wheat bread. It's really light and fluffy, not like most heavy wheat breads.
Lasagna Soup
From Melanie von Bose
2 teaspoons olive oil
1 pound Italian turkey sausage, casings removed
1 onion, chopped
1 green bell pepper, chopped (I like red)
3 cloves garlic, minced
4 c low-sodium chicken broth
1 (15-ounce) can tomato sauce
1 (14 1/2-ounce) can petite diced tomatoes
1/2 teaspoon salt
1/4 teaspoon crushed red pepper
4 ounces broken whole-wheat lasagna noodles
1/2 cup chopped fresh basil
3 tablespoons grated parmesan cheese
1/2 cup reduced-fat shredded mozzarella cheese
8 Whole-wheat breadsticks or grissini (optional)
Heat the oil over medium-high heat in a large pot. Add the sausage, onion, bell pepper, and garlic. Cook over medium-high heat, stirring occasionally, until the sausage is crumbled and browned, about 8-10 minutes. Add the broth, tomato sauce, diced tomatoes, salt, and crushed red pepper. Bring to a boil, then reduce the heat and simmer, stirring occasionally, until the flavors are blended, about 20 minutes. Add the noodles and bring to another boil. Reduce the heat and simmer, uncovered, stirring occasionally, until the soup thickens slightly and the noodles are tender, 10-12 minutes. Remove from the heat; stir in mozzarella, basil, and the Parmesan. Serve with the breadsticks.
2 teaspoons olive oil
1 pound Italian turkey sausage, casings removed
1 onion, chopped
1 green bell pepper, chopped (I like red)
3 cloves garlic, minced
4 c low-sodium chicken broth
1 (15-ounce) can tomato sauce
1 (14 1/2-ounce) can petite diced tomatoes
1/2 teaspoon salt
1/4 teaspoon crushed red pepper
4 ounces broken whole-wheat lasagna noodles
1/2 cup chopped fresh basil
3 tablespoons grated parmesan cheese
1/2 cup reduced-fat shredded mozzarella cheese
8 Whole-wheat breadsticks or grissini (optional)
Heat the oil over medium-high heat in a large pot. Add the sausage, onion, bell pepper, and garlic. Cook over medium-high heat, stirring occasionally, until the sausage is crumbled and browned, about 8-10 minutes. Add the broth, tomato sauce, diced tomatoes, salt, and crushed red pepper. Bring to a boil, then reduce the heat and simmer, stirring occasionally, until the flavors are blended, about 20 minutes. Add the noodles and bring to another boil. Reduce the heat and simmer, uncovered, stirring occasionally, until the soup thickens slightly and the noodles are tender, 10-12 minutes. Remove from the heat; stir in mozzarella, basil, and the Parmesan. Serve with the breadsticks.
Fruit and Nut Mix
From Jeremy Perrins
1 Cup or 1/2 cup each:
Whole Walnuts
Whole Pecans
Whole Almonds
Peanut Halves
Cashew Halves
Craisins
Dried Apricots cut in small pieces
(I buy all of the above at Costco)
Raisins
Dried Bananas
Spoon Size Shredded Wheat
Mix all together and keep on hand for a delicious nutritious protein snack!
1 Cup or 1/2 cup each:
Whole Walnuts
Whole Pecans
Whole Almonds
Peanut Halves
Cashew Halves
Craisins
Dried Apricots cut in small pieces
(I buy all of the above at Costco)
Raisins
Dried Bananas
Spoon Size Shredded Wheat
Mix all together and keep on hand for a delicious nutritious protein snack!
Ham and Turkey Sandwich
From Jeremy Perrins
Sliced Ham and Turkey
Sliced tomato
Sliced bell pepper rings
Sliced Avocado
Sliced cheese
Lettuce
Mayo
Whole Wheat Bread
Sliced Ham and Turkey
Sliced tomato
Sliced bell pepper rings
Sliced Avocado
Sliced cheese
Lettuce
Mayo
Whole Wheat Bread
Whole Wheat Banana Muffins
From Jeremy Perrins
2 tbsp butter, softened
1/3 cup brown sugar
2 eggs or use 2 large egg whites
3 ripe bananas, mashed
1/3 cup unsweetened applesauce
1/2 tsp vanilla
1 1/4 cups whole wheat flour
3/4 tsp baking soda
1/4 tsp salt
1. Mash bananas in a bowl, set aside.
2. In a large bowl cream butter and sugar with an electric mixer.
3. Add eggs, bananas, applesauce, vanilla; beat at medium speed until thick. Scrape down sides of the bowl.
4. Add dry ingredients, then blend at low speed until combined. Do not over mix.
5. Pour batter into lined muffin tins. Bake for 25-30 mins or until knife comes out clean.
6. Muffins can be frozen.
adapted from skinnytaste.com
2 tbsp butter, softened
1/3 cup brown sugar
2 eggs or use 2 large egg whites
3 ripe bananas, mashed
1/3 cup unsweetened applesauce
1/2 tsp vanilla
1 1/4 cups whole wheat flour
3/4 tsp baking soda
1/4 tsp salt
1. Mash bananas in a bowl, set aside.
2. In a large bowl cream butter and sugar with an electric mixer.
3. Add eggs, bananas, applesauce, vanilla; beat at medium speed until thick. Scrape down sides of the bowl.
4. Add dry ingredients, then blend at low speed until combined. Do not over mix.
5. Pour batter into lined muffin tins. Bake for 25-30 mins or until knife comes out clean.
6. Muffins can be frozen.
adapted from skinnytaste.com
Taco Soup
From Rachael Woodland
1 can corn
1 can tomato soup (can use the heart healthy one)
1 can diced tomatoes
1 lb ground turkey
1 can kidney beans
1 packet taco seasoning
Brown the ground turkey. Then add the corn, soup, tomatoes, beans
taco seasoning. Do not drain the cans. Heat to boiling. Then enjoy!
We like to eat it with shredded cheese and fritos (which aren't challenge approved)
but it's also good just as a soup without the chips. You can also put
sour cream and whatever other toppings you'd like on it.
1 can corn
1 can tomato soup (can use the heart healthy one)
1 can diced tomatoes
1 lb ground turkey
1 can kidney beans
1 packet taco seasoning
Brown the ground turkey. Then add the corn, soup, tomatoes, beans
taco seasoning. Do not drain the cans. Heat to boiling. Then enjoy!
We like to eat it with shredded cheese and fritos (which aren't challenge approved)
but it's also good just as a soup without the chips. You can also put
sour cream and whatever other toppings you'd like on it.
Thursday, August 1, 2013
Mini Cauliflower Pizza
Recipe taken from realhousemoms.com
Ingredients
4 cups Cauliflower (about 1 head of cauliflower)
½ cup Egg whites (or 2 large egg whites)
¼ cup Low fat cottage cheese
½ cup Parmesan cheese
1 tsp Dried oregano
1 tsp Dried basil
½ tsp Garlic powder
Mini turkey pepperoni (or regular size turkey pepperoni cut into quarters)
Optional-pizza sauce for dipping
Instructions
Preheat oven to 425
Line 8 cupcake muffin cups with silicone liners, or foil muffin liners with paper liners removed
Spray liners with non-stick cooking spray and set aside
Wash cauliflower, break it into segments, and place in food processor
Pulse until it reaches a rice-like texture
Place cauliflower in microwave safe bowl and microwave for 8 minutes. (Do NOT add water or cover).
Remove cauliflower from microwave and add the rest of the ingredients
Stir to combine, place back in microwave for 2 minutes, and mix again
Scoop cauliflower mixture into muffin liners, dividing evenly between the 8 liners Fill to the top, and press filling down so it’s compact in liner
Place muffin tin in the oven and bake muffins for 25-30 minutes, or when top starts to become golden brown
Remove from the oven, let cool completely before popping the muffins out of the liners
Serve warm with pizza sauce for dipping
Ingredients
4 cups Cauliflower (about 1 head of cauliflower)
½ cup Egg whites (or 2 large egg whites)
¼ cup Low fat cottage cheese
½ cup Parmesan cheese
1 tsp Dried oregano
1 tsp Dried basil
½ tsp Garlic powder
Mini turkey pepperoni (or regular size turkey pepperoni cut into quarters)
Optional-pizza sauce for dipping
Instructions
Preheat oven to 425
Line 8 cupcake muffin cups with silicone liners, or foil muffin liners with paper liners removed
Spray liners with non-stick cooking spray and set aside
Wash cauliflower, break it into segments, and place in food processor
Pulse until it reaches a rice-like texture
Place cauliflower in microwave safe bowl and microwave for 8 minutes. (Do NOT add water or cover).
Remove cauliflower from microwave and add the rest of the ingredients
Stir to combine, place back in microwave for 2 minutes, and mix again
Scoop cauliflower mixture into muffin liners, dividing evenly between the 8 liners Fill to the top, and press filling down so it’s compact in liner
Place muffin tin in the oven and bake muffins for 25-30 minutes, or when top starts to become golden brown
Remove from the oven, let cool completely before popping the muffins out of the liners
Serve warm with pizza sauce for dipping
Diet Soup *from allrecipes.com
From Kimberly Bates
1 medium head cabbage, chopped
1 onion, chopped
3 stalks celery, chopped
3 tomatoes, chopped
16 ounces frozen green beans
2 (1 ounce) packages dry onion soup mix
6 cups water
1 medium head cabbage, chopped
1 onion, chopped
3 stalks celery, chopped
3 tomatoes, chopped
16 ounces frozen green beans
2 (1 ounce) packages dry onion soup mix
6 cups water
Tortilla Pizzas
From Kimberly Bates
1 Wheat tortilla
1 Tbsp Prego (or other preferred brand)
20 (or so) slices pepperoni
1/4 cup mozzarella cheese
sliced olives
Put wheat tortilla on a griddle. Spread 1 Tbsp Prego, then put pepperoni, cheese and olives on. This is a QUICK and YUMMY lunch!! You can put a tortilla on top as well if you need more carbs.
1 Wheat tortilla
1 Tbsp Prego (or other preferred brand)
20 (or so) slices pepperoni
1/4 cup mozzarella cheese
sliced olives
Put wheat tortilla on a griddle. Spread 1 Tbsp Prego, then put pepperoni, cheese and olives on. This is a QUICK and YUMMY lunch!! You can put a tortilla on top as well if you need more carbs.
Cabbage Wraps
From Kimberly Bates
1 head shredded cabbage
1 bag frozen peas and carrots
1 lb. sausage (browned)
1 1/2 cup brown rice (cooked)
Wheat tortillas
fry up cabbage and frozen veggies until well cooked throughout (Salt to taste). add rice and sausage and serve in tortillas (wrapped up like tacos!!)
1 head shredded cabbage
1 bag frozen peas and carrots
1 lb. sausage (browned)
1 1/2 cup brown rice (cooked)
Wheat tortillas
fry up cabbage and frozen veggies until well cooked throughout (Salt to taste). add rice and sausage and serve in tortillas (wrapped up like tacos!!)
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