Southwestern Chicken and White Bean Soup

I made this for dinner last night and it was not only easy but delicious too.  The flavor combination was great and it hardly took any time to throw together.  This is perfect for an easy weeknight meal.   An added bonus is that 1 cup is only 3 Points Plus on Weight Watchers.

Southwestern Chicken and White Bean Soup

2 c. shredded chicken

2 cans low-sodium, less fat chicken broth

1 Tbsp. taco seasoning

1 lg. can white beans, drained

½ c. salsa verde

Cilantro, chopped for garnish (optional)

Boil and shred chicken.  Drain beans and put in a bowl.  Mash the beans with a fork leaving only a few whole.  Combine all ingredients in a pot (except for cilantro).  Allow soup to come to a boil and then reduce heat and simmer for an additional 10 minutes.  Garnish with chopped cilantro, of desired.

 

I was not always a fan of Brussels sprouts.  Any time I had them growing up they were steamed and kind of mushy.  When we got married and I started making dinners for Bryan and myself he mentioned that he really liked Brussels sprouts, so I thought I'd give it a try.  I will honestly say that I have not been a fan until just this year.  I LOVE roasted Brussels sprouts, especially with some bacon in with them (I'll post that recipe soon).  This recipe for sprouts was really good, too. I liked these almost as much as the roasted ones.  You'll have to try for yourself and let me know what you think.

Chicken with Mustard Sauce and Brussels Sprouts (8WW points)

2 tablespoons olive oil, divided; 4 (6-ounce) skinless, boneless chicken breast halves; 3/8 teaspoon salt, divided; 1/4 teaspoon freshly ground black pepper; 3/4 cup fat-free, lower-sodium chicken broth, divided; 1/4 cup unfiltered apple cider; 2 tablespoons whole-grain Dijon mustard; 2 tablespoons butter, divided; 1 tablespoon chopped fresh flat-leaf parsley; 12 ounces Brussels sprouts, trimmed and halved

Preheat oven to 450°. Heat a large ovenproof skillet over high heat. Add 1 tablespoon oil. Sprinkle chicken with 1/4 teaspoon salt and pepper; add to pan. Cook 3 minutes or until browned. Turn chicken; place pan in oven. Bake at 450° for 9 minutes or until done.

Remove chicken from pan; keep warm. Heat pan over medium-high heat. Add 1/2 cup broth and cider; bring to a boil, scraping pan to loosen browned bits. Reduce heat to medium-low; simmer 4 minutes or until thickened. Whisk in mustard, 1 tablespoon butter, and parsley.

Heat remaining 1 tablespoon oil and 1 tablespoon butter in a large nonstick skillet over medium-high heat. Add Brussels sprouts; sauté 2 minutes or until lightly browned. Add remaining 1/8 teaspoon salt and 1/4 cup broth to pan; cover and cook 4 minutes or until crisp-tender. Serve sprouts with chicken and sauce.

Yield: 4 Servings (serving size: 1 chicken breast half, 2/3 cup Brussels sprouts, and 2 tablespoons sauce)

Calories: 355; Fat: 14.9g; Fiber: 3.5g

My New Year's Day Meal

I didn’t even know there were certain things you were supposed to eat on New Year's Day until I was introduced to this meal by Bryan and his family.  They are the ones who told me the importance of eating black-eyed peas for luck and collard greens for money.  Brenda also includes garlic cheese grits for happiness.  My New Year’s Meal consists of New Year’s Soup, Jalapeno Cornbread, and Garlic Cheese Grits. 

New Year’s Soup:

I am not a huge fan of collard greens, but when I found this soup recipe I thought I’d give it a try, and now it’s one of my favorite soups.  This soup incorporates the collard greens and black-eyed peas into a delicious concoction that I’ve made for the past few years.  It’s always a hit.

3 cans of black-eyed peas, drained*; 3 (14 oz.) cans chicken broth; 2 (14 ½ oz.) cans diced tomatoes with celery, onion, and green bell pepper; 1 (10 oz.) can Rotel diced tomatoes and chilies; 1 large onion, chopped; 2 c. diced cooked ham; 1 (14 oz.) pkg. smoked turkey sausage, cubed; ¾ tsp. salt; 2/4 tsp. pepper; 5 tsp. minced garlic; 1 (1lb.) package chopped fresh collard greens.

In a large stock pot, combine diced sausage and onions cooking until sausage is slightly browned and onion is tender.  Stir in rest of ingredients adding the collards last.  Collards will cook down so you may need to add them in batches.  Serve with hot sauce. 

*You can also use dried black-eyed peas, but you need to soak them for 8 hrs. first and then rinse and drain them before using them in the soup. 

Yield: 8 servings

Jalapeno Cornbread:

I am mainly using the recipe on the back of the White Lily package with one omission and a couple of add-ins.  I prefer cornbread that is not sweet, so I don’t use sugar in mine.  The diced onions and jalapenos are what is added to my cornbread.  Cooking the onions in the cornbread makes it really moist and similar to a hush puppy.

Cooking spray; 1 large egg; 2 c. cornmeal mix; 1 ¼ c. milk; ¼ c. vegetable oil; 1 large onion, diced; 1 Tbsp. diced pickled jalapenos.

Heat oven to 425 degrees.  Coat an 8 inch baking pan with cooking spray.  Beat egg in a medium bowl.  Stir in cornmeal mix, milk, and oil until moistened.  Fold in diced onion and jalapeno. Pour batter into baking pan and bake for 25-30 minutes or until golden brown and a toothpick inserted near the middle comes out clean.

Yield: 8 servings

Microwave Cheese Grits:

These have been a staple in the Bates house for years.  These cheesy garlic grits are so delicious and easy (they’re made in the microwave)*.

1 c. grits; 3 c. water; 1/3 c. butter; 2 eggs, well beaten; ¾ c. cubed Velveeta cheese; 2 tsp.  minced garlic.  

Microwave water in a medium, microwave safe dish (or in a crockpot pot) for 2 minutes  Stir in grits.  Cook for 3 minutes.  Add butter and stir in eggs slowly.  Add chopped cheese.  Cook in microwave for 4 minutes stopping to stir at 2 minute intervals.  Let grits rest for 2 more minutes before serving. 

*Keep grits warm by putting in a crock pot on low heat.  They’ll stay just the right consistency.  

Pumpkin-Chocolate Chip Muffins

 Pumpkin-Chocolate Chip Muffins

2 c. all-purpose flour

½ c. packed light brown sugar

¼ c. granulated sugar

1 Tbsp. baking powder

1 tsp. ground cinnamon

½ tsp. salt

½ tsp. ground ginger

½ tsp. nutmeg

¼ tsp. allspice

1 c. canned pumpkin

¾ c. fat free half and half (or low-fat milk)

¼ c. cinnamon-flavored applesauce

2 Tbsp. canola oil

1 tsp. vanilla extract

1 large egg, lightly beaten

1/3 c. semisweet mini chocolate chips

Cooking spray

Preheat oven to 400 degrees.  Lightly spoon flour into dry measuring cups and level with a knife.  Combine flour and next 8 ingredients in a medium bowl; stir well with a whisk.  Combine pumpkin and next 5 ingredients in a small bowl, stirring with a whisk until smooth.  

Add pumpkin mixture to flour mixture, stirring just until moist.  Stir in mini chocolate chips.  Spoon batter evenly into 12 muffin cups coated with cooking spray and/or cupcake liners (or 36 mini muffin cups*).  Bake at 400 degrees for 18 minutes (or 12-14 mins. for mini muffins) or until muffins spring back when touched lightly in center.  Remove muffins from pan immediately.  Cool on a wire rack.

Yield:  12 muffins (or 36 mini muffins)

Serving size:  1 large muffin = 4 WW points

                    1 mini muffin = 1 WW point

*I love the portion of  a mini muffin, plus it gives me more to share.  I use a cookie batter scoop to get the perfect amount in each cup without making a mess. 

Sweet Potato Soup with Curried Cheese Crisps; Rosemary Pork Tenderloin and Roasted Autumn Vegetables; White Bean Chicken Chili with Prosciutto and Parmesan Mini Muffins

Next week is the time to try out these “Taste of Fall” menus.  

MENU 1:  Sweet Potato Soup with Curried Cheese Crisps

This was a very interesting soup.  I’m not sure what I was expecting, but it wasn’t this.  I loved the creaminess of the soup.  The kick of curry added just the right amount of spice.  Cheese crisps can be perceived as fancy while being very easy to make.  Try it!

2 lb. sweet potatoes; 3 green onions,  coarsely chopped; 1 (14 oz.) can vegetable or chicken broth; 1 c. fat free half and half; 1 tsp. curry powder; ¼ tsp. salt and pepper; 1/3 c. reduced-fat white cheddar cheese, shredded; sprinkle of paprika.

Preheat oven to 425 degrees for cheese crisps.  Pierce potatoes in several places with a fork or knife.  Microwave on paper towels for 10 minutes or until tender, turning once.  Halve potatoes lengthwise.  Hold with oven mitt; scoop out flesh into food processor.  Add onions and half the broth.  Process until smooth.  Transfer potatoes, half and half, and remaining broth to a large saucepan.  Cook over medium-high heat, stirring occasionally, until heated through.  Stir in ¾ tsp. curry powder and ¼ tsp. salt and pepper.

Meanwhile for crisps, cover a baking sheet with aluminum foil.  Lightly coat with cooking spray.  In a small bowl toss cheese and remaining curry powder.  Evenly divide in 8 mounds, 2 inches apart, on a baking sheet; flatten slightly.  Bake 4 to 5 minutes, until melted and beginning to brown.  Cool slightly; remove with metal spatula.  Sprinkle with paprika. 

Yield:  4 servings 

MENU 2:  Rosemary Pork Tenderloin and Roasted Autumn Vegetables (6 WW points)

This meal was so delicious!  It felt like I was eating a healthy Thanksgiving dinner.  Seriously, you need to invite the family over and make this wonderful meal.  You won’t be disappointed.  Feel free to half this recipe for a smaller crowd.  This recipe serves 6.  The vegetables are scrumptious too. Start them before the pork since they take longer to cook.  I was proud of myself for trying a new veggie:  turnips.  Even the Brussels sprouts were delicious!

2 (3/4 lb) pork tenderloins trimmed; ½ tsp. salt; ½ tsp. pepper; 2 Tbsp. chopped, fresh rosemary; 2 tsp. olive oil; 2 Tbsp. fat-free, less –sodium chicken broth; 1 Tbsp. light brown sugar; 1 Tbsp. Dijon mustard.

Preheat oven to 425 degrees.  Sprinkle pork with salt and pepper.  Sprinkle with rosemary, pressing lightly to adhere to pork.  Place pork in a roasting pan; drizzle with oil.  Bake at 425 for 20-25 minutes or until thermometer inserted in center of pork registers 155 degrees.  Remove pork from pan; cover and let rest for 10 minutes.  While pork bakes, combine chicken broth, brown sugar, and Dijon and stir with a whisk.  Once you remove pork from roasting pan, pour sauce in pan, scrape bits from pan, and return to oven to heat through until bubbling.  Cut pork into ½ inch thick slices and serve with sauce.

Yield:  6 servings (Serving size:  3 oz. pork and 1 ½ Tbsp. sauce)

Cal. 206, Fat 5.5g, Fiber 0.1g

Roasted Autumn Vegetables:

6 small carrots (about ¾ lb.), peeled and cut into 1 inch pieces; 1 large red potato, cut into ½ inch cubes; 2 turnips, peeled and cut into ½ inch cubes; 3 cups halved Brussels sprouts; ¾ tsp. garlic powder; ½ tsp. salt; ¼ tsp. pepper; 2 tsp. olive oil.

Preheat oven to 425 degrees.  Combine first 4 ingredients in a large bowl.  Toss in garlic powder, salt, pepper, and olive oil and toss to coat.  Spread vegetables in a single layer on a baking sheet covered with aluminum foil and sprayed with cooking spray.  Bake at 425 for 25 minutes.  Stir vegetables, turning roasted sides over.  Bake an additional 20 minutes or until vegetables are browned.

Yield: 10 servings (Serving size:  ½ c.)

Cal. 103, Fat 1.9g, Fiber 4.8g

MENU 3:  White Bean Chicken Chili with Parmesan and Prosciutto Mini Muffins

White Bean Chicken Chili is always my go-to chili for fall.  I love that it is not heavy at all.  Pair it with these prosciutto and parmesan mini muffins.  It is kind of like a mini corn muffin and I love the portion control. 

4 cans Great Northern White Beans; 2 medium onions chopped; 1 Tbsp. olive oil; 3 (4.5 oz.) cans chopped green chilies, undrained; 4 tsp. minced garlic; 2 tsp. ground cumin; 1 Tbsp. Emeril’s Italian Seasoning (or 2 tsp. dried oregano); 5 c. no-fat, low sodium chicken broth; 5 c. cooked chicken breast, shredded (1 ½ lbs. boneless, skinless chicken breast); 4 c. shredded Monterrey Jack cheese with jalapeno (or other cheese blend of your choice); ½ tsp. salt; ¼ tsp. pepper.

Boil chicken and shred.  Saute onions in olive oil over medium-high heat until tender.  *Add green chilies and next 3 ingredients; cook 2 minutes, stirring constantly.  Add beans and chicken broth.  Bring to a boil; cover, reduce heat, and simmer 2 hours, stirring occasionally.  Add chicken, cheese, salt, and pepper.  Bring to a boil, reduce heat, and simmer, uncovered, 10 minutes, stirring often. 

*The chicken, onions, and other ingredients can be put together in a crock pot on low for 4-6 hrs. if preferred. 

Parmesan and Prosciutto Mini Muffins:

4 sprays cooking spray; 2/3 c. all-purpose flour; 2/3 c. whole wheat flour; ¼ c. grated parmesan cheese; 4 tsp. sugar; 2 tsp. baking powder; ½ tsp. salt; ½ tsp. black pepper; 2 large egg whites, at room temperature; 4 oz. Casa Italia Prosciutto, or other prosciutto crudo, thinly sliced and minced; ½ c. fat-free ricotta cheese; ½ c. fat-free half and half (or low-fat milk); 2 Tbsp. unsalted butter, melted and cooled.

Position rack in center of oven and preheat to 400 degrees.  Spray mini muffin cups (for 24 muffins) with cooking spray.  In a large bowl, whisk together both flours, cheese, sugar, baking powder, salt, and pepper.  In a second bowl, whisk together egg whites, prosciutto, ricotta, half and half, and melted butter until the mixture is fairly smooth.  Pour wet ingredients into dry ingredients; stir with a wooden spoon just until there are no pockets of dry flour in the mixture.  Spoon into prepared muffin tins, about 1 ½ Tbsp. per muffin cup (I used a small cookie scooper).   Bake until browned on top and a toothpick inserted in the center comes out clean, about 12-14 minutes.  Cool in tins for a couple of minutes before turning out on to a wire rack. 

Yields:  24 mini muffins (Serving size:  1 muffin =1.5 WW points)

Rotini with Chicken, Asparagus, & Tomatoes; Seared Scallops on Scallion Orzo; and Two-Tomato and Sausage Pizza

I’ve got three new menus for you to try next week.  The scallops dish I made this past week and thought it was really good, so I’m passing it on to you.  There’s also an Italian inspired chicken pasta, and a homemade turkey sausage pizza.  Enjoy!

MENU 1:  Rotini with Chicken, Asparagus, and Tomatoes (8 WW points)

Love this flavor combination.  I think Giada would like this one.  It looks like the Italian flag (Red, White, and Green).

8 oz. uncooked rotini pasta (penne would work too); cooking spray; 1 lb. skinless, boneless chicken breast cut into ¼ inch strips; ½ tsp. salt; ½ tsp. pepper; 1 c. sliced asparagus; 2 c. cherry tomatoes, halved; 2 tsp. minced garlic; 2 Tbsp. chopped fresh basil; 2 Tbsp. balsamic vinegar; 1 Tbsp. extra-virgin olive oil; ¼ c. (1 oz.) crumbled goat cheese.

Cook pasta according to package directions, omitting salt and fat.  While pasta cooks, heat a large nonstick skillet over medium-high heat; coat with cooking spray.  Sprinkle chicken with salt and pepper.  Add chicken and asparagus to pan; sauté 5 minutes.  Add tomatoes and garlic to pan; sauté 1 minute.  Remove from heat.  Stir in pasta, basil, vinegar, and oil to chicken mixture in pan.  Top with cheese. 

Yield:  4 servings (Serving size:  2 cups)

Cal. 419, Fat 9.5g, Fiber 3.4g

Serve with a side salad if desired.

MENU 2:   Seared Scallops on Scallion Orzo  (7 WW points)

Scallops are such a treat in my opinion.  They can be pricey, so I don’t get them that often, but last week Costco had some good looking ones and the fish guy said he was there most weekends starting on Friday.  Go check it out for yourself.  It’s definitely worth it.  Make sure you rinse and dry scallops before putting them in the pan to sear.

1 cup orzo; 2 Tbsp. olive oil; 2 tsp. minced garlic; 1 red or orange bell pepper, seeded and finely chopped; 1 cup chopped scallions (or green onions); 2 Tbsp. fresh lemon juice; 1 tsp. salt; 1 lb. sea scallops; 2 tsp. pepper.

Bring a pot of salted water to boil.  Add the orzo and cook according to package directions; drain.  Heat

1 ½ Tbsp. of olive oil in a nonstick skillet over medium-high heat.  Add the garlic and cook 1 minute.  Stir in the bell pepper and cook 2 minutes.  Add the scallions or green onion and cook until wilted, about 30 seconds.  Remove from the heat and add to the orzo mixture.  Add in lemon juice, and ½ tsp. of salt; cover to keep warm.  Heat the remaining ½ Tbsp. olive oil in the nonstick skillet over medium-high heat.  Sprinkle the scallops with salt and pepper.  Add to the skillet and cook until lightly browned and opaque, 3-4 minutes on each side.  Serve over orzo.

Yield:  4 servings (Serving size:  equally divided scallops (about 5 large) and ¾ c. orzo)

Cal. 342, Fat 8g, Fiber 3g

MENU 3:  Two-Tomato Turkey Sausage Pizza (7 WW points)

Who doesn’t like pizza?!  This sounded so good to me and l wanted to take the time to make my own for this.  It would be a fun recipe to make with kids, too.  I plan to eat this going into the weekend so I’ll be sure to have leftovers.  Be careful, a serving size is one-sixth of the pizza.

1 lb. pizza dough (I’m told you can find it in a ball in the bakery section of your grocery store.); cooking spray; 2 (4 oz.) links Italian turkey sausage; 1 Tbsp. oil from sun-dried tomatoes jar; 4 oil-packed sun-dried tomatoes, drained; 6 (0.67 oz.) slices reduced fat provolone cheese (such as Sargento); 2 cups grape tomatoes, halved; crushed red pepper (optional).

Preheat oven to 450 degrees.  While oven preheats, shape pizza dough into a 15 ½ x 10 ½ inch rectangle on a work surface (coated with flour so it doesn’t stick); transfer to a large baking sheet coated with cooking spray.  Place in oven on bottom rack while oven continues to preheat, and bake 10 minutes.  While crust prebakes, cook sausage in a skillet over medium-high heat until browned, stirring to crumble.  Remove crust from oven; rub with sun-dried tomato oil, and sprinkle with sun-dried tomatoes.  Top with cheese, sausage, and grape tomato halves.  Bake at 450 degrees on bottom rack of oven for 8 minutes or until crust is golden and cheese melts.  Cut pizza into 6 rectangles, and sprinkle with crushed red pepper before serving, if desired.

Yield: 6 servings (Serving size:  1 piece)

Cal. 312, Fat 12.5g, Fiber 2.3g

Rotini w/ Chicken, Asparagus & Tomatoes

Seared Scallops on Scallion Orzo

Two-Tomato Sausage Pizza

Monkey Muffins

I found this recipe in a free booklet that came with the Everyday with Rachael Ray magazine I bought last week.  I was craving something sweet and had all the ingredients necessary to make them.  I altered some of the ingredients for a little healthier version.  I was very pleased with how they turned out.  I think anything miniature is so cute, and the taste of bananas, peanut butter, and chocolate all in one place…yum!  These are really delicious if eaten warm right out of the oven or heated in the microwave for about 12-15 seconds.  I only made half the recipe the first time.  I’m giving you the entire recipe here, that makes 6 dozen mini muffins.  You can make enough to freeze or give as gifts. 

½ c. butter, softened (I put mine in the microwave for 30 seconds)

1 c. sugar

2 eggs

1 c. mashed, ripe bananas

2/3 c. reduced fat peanut butter

1 Tbsp. fat-free half and half (milk would work too)

1 tsp. vanilla extract

2 c. all-purpose flour

1 tsp. baking soda

½ tsp. salt

¾ c. miniature semisweet chocolate chips

In a large bowl, cream butter and sugar until light and fluffy.  Add eggs, one at a time, beating well after each addition.  Beat in bananas, peanut butter, milk and vanilla.  Combine the flour, baking soda, and salt; add to creamed mixture just until moistened.  Fold in chips. 

Fill greased or paper lined miniature muffin cups ¾ full (I use a mini cookie scoop to make it easy).  Bake at 350 degrees for 13-14 minutes or until a wooden toothpick comes out clean.  Cool for 5 minutes before removing from the pans to wire racks. 

To freeze, wrap muffins in foil and freeze for up to 3 months.  Thaw at room temp.  Warm if desired.

Serving Size: 2 mini muffins

*Cal. 126, Fat 6g, Fiber 1g, Protein 3g

*This was actually the nutritional info when using full-fat peanut butter and milk, so it’s actually a little less for my recipe.  

The finished product:

I use a pastry blender to mash up bananas (or avocados for guacamole - it's a helpful tool).

Before going in the oven...

Out of the oven and cooling.