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.

My Favorite Guacamole

I never liked guacamole until I ate this one and now I can't get enough. It is perfect for summer bar-b-ques or holiday weekends. This is a Sandra Lee recipe that I tweaked to lower the fat.

Guacamole:

1 (8 oz.) tub fat-free cream cheese

4-5 ripe avocados (which means they are almost black and give to pressure, but don't mush)

6-8 plum tomatoes, seeded and diced (cut them open and scoop or cut out seeds before dicing to remove excess juice)

1 lg. onion, diced

1 lime

salt

Scoop out avocado and combine with cream cheese. I love to use my hand held pastry blender to really get it all mixed together. You could also use a potato masher or just a fork. Squeeze the juice of one lime in the bowl and combine. Put diced onion in the bowl with the other ingrediets. Then add your diced tomatoes. Salt the tomatoes while they are on top, then combine all ingredients.

Let chill for a little while or eat it right out of the bowl the minute it's mixed. :)

I like to serve with lime tortilla chips for the added zing, but regular tortilla chips work fine too.

I'm making this for the fam this weekend. Hope you will too.

Added Note: Guacamole will oxidize or turn a brownish color over time. It's still good, just stir until the green hue is back. A tip I've heard is to bury one of the avocado pits in the dip to have it stay green longer. (Just make sure you warn guests about the pit or take it out to serve).

Emily's Stuffed Mini Peppers

My friend Emily made these when we came for a visit one night.  They are delicious!  I appreciate her sharing her recipe so that I could make these for several get-togethers.  This is the perfect appetizer or side for any summer meal. 

8 mini peppers, halved and seeded

Cooking spray

4 tsp. minced garlic

2 c. grated zucchini (2 small)

½ medium red onion, grated

1 ½ c. breadcrumbs

1 c. parmesan cheese, divided

Salt and pepper to taste

2 tsp. Dijon mustard

2 Tbsp. pinot grigio vinegar (or white wine vinegar)

2 Tbsp. olive oil

2 Tbsp. milk

2 medium sprigs thyme, chopped

Balsamic vinegar for drizzling

Preheat oven to 350 degrees.  Line a baking sheet with aluminum foil and spray with cooking spray.  Lay out mini pepper halves.  Combine all ingredients from minced garlic to thyme, saving ¼ c. parmesan cheese.  Spoon about 1 heaping tablespoon of the mix onto each pepper.  Top with reserved ¼ c. parmesan cheese.  Drizzle peppers with balsamic vinegar and additional olive oil.  Bake for 10 minutes. 

Sun-Dried Tomato Turkey Burgers; Southwest Chicken Lettuce Wraps; Blue Cheese and Pear Sandwiches w/ White Balsamic-Dill Pasta

Next week is my first week back to work after summer vacation.  It’s pre-planning week!  I am excited about seeing my friends and starting up a new school year with a new group of kids, but it’s usually a tough work week trying to get things back in order and I’m usually worn slap out by the time I get home (which is later than normal due to the summer schedule and trying to stay as late as possible to make sure it’s all ready for the kids the next week).  The plan is to keep dinner easy and light.  Here are the menus I hope to make:

MENU 1:  Sun-Dried Turkey* Burgers with Basil Aioli (7 WW points)

My sister was just talking about turkey burgers, so I’m thinking maybe she’ll try these.  Don’t be scared, “aioli” is just a fancy word for a garlic and mayo sauce.

1 ¼ lb. ground turkey breast; salt and pepper to taste; ¼ c. (2 oz.) crumbled goat cheese; ¼ c. chopped, drained oil-packed sun dried tomatoes (found in a jar in the produce section); cooking spray; 4 lettuce leaves (optional); 4 white-wheat hamburger buns (such as Nature’s Own, or you could use Sandwich Thins); 4 tomato slices (optional); Basil aioli.

Prepare grill.  Combine turkey, salt, pepper, goat cheese, and chopped sun-dried tomatoes in a large bowl.  Divide turkey mixture into 4 equal portions, shaping each into a ½ inch thick patty.  Spray patties with cooking spray and set on the grill for about 8-10 minutes on each side or until desired doneness.  Place 1 lettuce leaf on bottom half of bun, if desired.  Top with 1 burger and 1 tomato slice.  Spread 1 Tbsp. Basil Aioli on inside of each bun top.  Place top on burger.  Enjoy.

*I ended up using ground chicken breast because they were out of ground turkey breast.  It was so delicious.

Yield: 4 servings (Serving size: 1 burger)

Cal. 356, Fat 12.8, Fiber 5.5g

Basil Aioli:  ¼ c. light mayo; 2 tsp. chopped fresh basil; ¼ tsp. salt; 1 tsp. minced garlic.

Combine all ingredients in a small bowl, stirring with a whisk. 

Yield:  ¼ c. (Serving size:  1 Tbsp.)

Cal. 51, Fat 4.9g, Fiber 0.1g

MENU 2:  Southwest Chicken Lettuce Wraps with Spicy Chipotle Dipping Sauce (4 WW points)

This is a great combination of items being wrapped in a lettuce leaf.  You could also enjoy it as a salad instead.  Good versatility.  J

1 (8.8 oz.) pkg. microwaveable precooked whole-grain brown rice (such as Uncle Ben’s Ready Rice);  2 c. shredded rotisserie chicken; ¾ c. salsa; 1/3 c. green onion, chopped (about 3); 1 (15-oz.) can reduced-sodium black beans, rinsed and drained; 12 iceberg lettuce leaves (left over or for use with burgers too); Spicy Chipotle Dipping Sauce.

Prepare rice according to package directions.  Place rice in a large bowl.  Stir in chicken and next 3 ingredients (through black beans).  Spoon chicken mixture evenly in center of lettuce leaves.  Fold in edges of leaves; roll up, secure with wooden tooth picks, if desired.  Serve with Chipotle Sauce.

Yield: 6 servings (Serving size:  2 wraps and 2 Tbsp. sauce)

Cal. 211; Fat 5.3; Fiber 3.3g

Spicy Chipotle Dipping Sauce:  ½ c. reduced fat sour cream (or fat free); 1 Tbsp. fresh cilantro; 1 Tbsp. fresh lime juice; ½ tsp. ground cumin; ¼ tsp. chili powder.

Combine all ingredients in a small bowl.

Yield:  ¾ c. (Serving size:  2 Tbsp.)

Cal. 28, Fat 2.4, Fiber 0.1g

MENU 3:  Blue Cheese and Pear Sandwiches and White Balsamic-Dill Pasta Salad (8 WW points)

I love flavor combinations like this.  This recipe really has me excited.  I hope it tastes as good as it sounds.  Bryan, on the other hand, isn’t one for mixing savory and sweet, but sometimes he’s surprised that he likes it.  We’ll see if this recipe wins him over.

4 (1 ½-oz.) slices peasant bread (any variety of hearty bread will do); cooking spray; 1 1/3 cups coarsely chopped watercress or arugula; 2 tsp. olive oil; salt and pepper to taste; 2 medium pears, thinly sliced; ½ c. (2 oz. crumbled blue cheese (if blue cheese is too strong for your taste use some of the leftover goat cheese from the first menu).

Preheat broiler.  Place bread slices on a baking sheet.  Coat each slice with cooking spray.  Broil 2 minutes on each side or until lightly toasted.  While bread cooks, combine watercress, olive oil, salt, and pepper in a small bowl; toss gently.  Place pear slices evenly on bread slices; top with blue cheese.  Broil 2-3 minutes or until cheese melts.  Remove from oven; top with watercress mixture.  Serve immediately.

Yield:  4 servings (Serving size:  1 sandwich)

Cal. 211, Fat 6.9g, Fiber 2.5g

White Balsamic-Dill Pasta Salad: 

2 c. uncooked farfalle (bow-tie) pasta; 2 Tbsp. white balsamic vinegar (feel free to use regular if you want); 1 Tbsp. olive oil; salt and pepper to taste; ½ c. pre-chopped tricolor bell pepper mix; 1 Tbsp. fresh  dill, chopped. 

Cook pasta according to package directions omitting salt and fat.  Rinse under cold water until cool; drain well.  While pasta cooks, combine vinegar and next 3 ingredients (through black pepper), stirring with a whisk.  Add pasta, bell pepper mix, and dill, and toss well. 

Yield: 4 servings (Serving size:  ¾ c.)

Cal. 196, Fat 4.1g, Fiber 1.7g

Sun-Dried Tomato Chicken* Burger w/ Basil Aioli

My Southwest Chicken wraps turned into a salad

How pretty is this Pear Sandwich?! This is before the salad on top.

Here's the finished open-face sandwich.

White Balsamic-Dill Pasta Salad

Peach Crumble

I bought some fresh peaches while in Tybee last weekend and had the perfect recipe in mind for them.  This peach crumble is decadent without being too much.  It is a Weight Watchers recipe that, in the end, doesn't taste healthy.  Don't be fooled though, it's not Grandma's peach cobbler or anything, but is really good.  The 9x9 dish makes 12 small servings.  Feel free to double the recipe if needing to serve a larger crowd.

Cooking spray

3 large peaches (or 5-6 small), pitted and sliced

3 Tbsp. packed light brown sugar

6 Tbsp. whole wheat flower

6 Tbsp. sugar

1/4 tsp. ground cinnamon

1/4 tsp. salt

1 large egg white

4 Tbsp. butter, melted

Preheat oven to 375 degrees.  Coat a 9x9 inch square dish with cooking spray.  In a small bowl, gently toss peaches with brown sugar until sugar starts to dissolve; spoon fruit into prepared baking dish.  In another bowl, sift together flour, sugar, cinnamon, and salt; add egg white and combine with your fingers until mixture starts to crumble (you have to work this for a little bit until it becomes the consistency of beach sand for a sand castle). Evenly distributeflour mixture over the peaches.  Drizzle with melted butter.  Bake until fruit just starts to bubble, about 45 minutes.  Allow to cool slightly and serve warm.  

Yield: 12 servings (Serving size: 1/2 c. = 3 WW Points Plus points)

Serving in ramekins helps with portion size.  Add a little Fat free Cool Whip if you'd like.

Serving size of peach crumble with Cool Whip

Skillet Barbecue Chicken w/ Sweet-and-Sour Slaw; Mojito Strip Steaks w/ Pico de Gallo; Shrimp w/ Capers, Garlic & Rice

Still getting back into the work mode.  I really want to keep my menus easy.

MENU 1:  Skillet Barbecue Chicken with Sweet-and-Sour Slaw (8 WW points)

I love barbecue chicken and this recipe made me think of my summer vacation even though it has already officially ended.  Ahhhh, the memories of a good summer. 

4 (6-oz.) chicken breast halves (or save a step by getting thin chicken cutlets); 3 tsp. minced garlic; 1 Tbsp. salt-free Southwest Chipotle seasoning Blend (or Jamaican Jerk Chicken Blend); ¼ tsp. salt; 1 Tbsp. olive oil; ½ c. honey roasted garlic barbecue sauce (feel free to use a combination of your favorite bbq sauce and mix in some honey for a similar flavor); ¼ c. water.

Place chicken between 2 sheets of plastic wrap and pound to ½-inch thickness using a meat mallet or small heavy skillet (or skip this step by getting chicken cutlets).  Rub garlic over chicken and sprinkle evenly with seasoning blend and salt.  Heat oil in a large nonstick skillet over medium-high heat.  Add chicken; cook 3-5 minutes on each side.  Add barbecue sauce and water, scraping pan to loosen browned bits; cook 1-2 more minutes or until chicken is done. 

Yield: 4 servings (Serving size:  1 chicken breast half and ¼ c. sauce)

Cal. 266, Fat 7.3g, Fiber 0.1

Sweet-and-Sour Slaw:

¼ c. cider vinegar; 1 Tbsp. olive oil; 2 Tbsp. honey; salt and pepper to taste; 4 c. packaged coleslaw; 1 c. thinly sliced red bell pepper; 1/3 c. vertically sliced red onion.

Combine first 5 ingredients (through pepper) in a large bowl, stirring with a whisk.  Add coleslaw, bell pepper, and onion, tossing to coat.  Cover and chill 10 minutes.  Toss well before serving.

Yield:  4 servings (Serving size:  1 c.)

Cal. 93, Fat 3.5g, Fiber 2g

MENU 2:  Mojito Strip Steaks with Pico de Gallo (5 WW points)

Feel free to put your steak serving and pico in a corn tortilla for a yummy taco.  It will only add 1 WW point.

1 lime; ¼ c. shopped mint; 2 Tbsp. light rum; 2 (1/2-inch thick ) beef strip steaks, trimmed and cut in half crosswise (about 1 lb.); salt and pepper to taste; cooking spray; pico de gallo.

Use lime and grate 1 tsp. rind and squeeze to make 1 Tbsp. juice.  Combine the lime rind and juice along with mint and rum in a gallon ziplock bag.  Add steak to bag and seal.  Marinate in fridge for 30 minutes, turning occasionally.  While steaks marinate, prepare Pico de Gallo.  Prepare grill.  Remove steaks from marinade, discarding marinade.  Spray steaks with cooking spray and sprinkle steaks with salt and pepper.  Place steaks on the grill rack.  Cook 2-5 minutes on each side or until desired doneness.  Let stand 3 minutes.  Cut steak into slices.  Serve with Pico de Gallo.

Pico de Gallo:

2 c. chopped seeded tomato (2 medium); 1/3 c. chopped red onion; 1/3 c. fresh cilantro; 2 Tbsp. lime juice (2 limes); 1 ½ Tbsp. chopped, seeded jalapeno (about 1);salt and pepper to taste.

Combine all ingredients in a medium bowl; toss well.

Yield:  4 servings (Serving size:  3 oz. steak and ½ c. Pico de Gallo)

Cal. 217, Fat 7.6g, Fiber 1.7g

MENU 3:  Shrimp with Capers, Garlic, and Rice along with Greek-Style Green Beans (8WW points)

This flavor profile is similar to one made a couple weeks ago, so you may still have some of the ingredients on hand.

2 tsp. olive oil; 2 Tbsp. chopped fresh thyme; 2 Tbsp. drained capers; 3 tsp. minced garlic; 1 ½ lb. shrimp, peeled and deveined they’ll prepare these at the seafood counter as you shop); 1 Tbsp. fresh lemon juice; 1 (8.8-oz.) package precooked long-grain rice (such as Uncle Ben’s Ready Rice).

Heat oil in a large nonstick skillet over medium-high heat.  Add thyme, capers, and garlic; sauté 1 minute.  Add shrimp and lemon juice; sauté 4 minutes or until shrimp are done.  Microwave rice according to package directions.  Serve shrimp mixture over rice. 

Yield: 4 servings (Serving size:  ¾ c. shrimp mixture and about 1/3 c. rice)

Cal. 296, Fat 6.4g, Fiber 0.8g

Greek-Style Green Beans:

1 (12-oz.) pkg. fresh trimmed green beans; ¼ c. (1/8-inch thick) sliced shallots (about 2); ¼ c. crumbled feta cheese; 2 Tbsp. fresh lemon juice; 1 Tbsp. olive oil; 1/8 tsp. pepper.

Microwave green beans according to package directions.  Plunge green beans into ice water; drain.  Place in a large bowl.  Add shallots and remaining ingredients; toss well.

Yield: 4 servings (Serving size:  ¾ c.)

Cal. 93, Fat 5.6g, Fiber 2.8g

Skillet Barbecue Chicken w/ Sweet-and-Sour Slaw

Mojito Strip Steak w/ Pico de Gallo

Shrimp w/ Capers, Garlic, and Rice and a side of Greek-Style Green Beans

Grilled Polenta w/ Tomatoes & White Beans; Meyer Lemon & Dill Fish Parcels; Pork Chops w/ Mustard Cream Sauce

This week I’ve got a meal for my vegetarian friends and those doing the “Meatless Monday” thing.  There’s a fish dish that is going to be fresh and “clean”.  The last meal is a pork chop with a Dijon cream sauce that only sounds like an indulgence.

MENU 1:  Grilled Polenta with Tomatoes and White Beans (7 WW points)

Here’s your meatless Monday recipe.  J 

1 (17 oz.) tube basil and garlic-flavored polenta, cut into 9 slices (found near the tofu); cooking spray; 2 tsp. olive oil; 2 c. grape tomatoes; 2 tsp. minced garlic; 1 (15 oz.) can cannellini beans, rinsed and drained; 1 Tbsp. white wine vinegar; 1 ½ tsp. fresh, chopped rosemary; ¼ tsp. black pepper; ½ c. grated Parmigiano-Reggiano cheese (you could also use parmesan cheese).

Heat a grill pan (or outside grill) or nonstick skillet over medium-high heat.  Coat pan and polenta slices with cooking spray.  Place polenta slices on the grill pan or skillet; cook 2 minutes on each side or until golden brown.  Remove from pan; keep warm.  While polenta cooks, heat oil in a large nonstick skillet over medium-high heat.  Add tomatoes and garlic to skillet; sauté 4 minutes or until tomatoes soften and garlic is tender.  Reduce heat to low.  Stir in beans and next 3 ingredients (through black pepper).  Cook, stirring constantly, 2 minutes or until thoroughly heated.  Place 3 polenta slices on each of 3 plates.  Spoon tomato mixture evenly over polenta, and sprinkle evenly with cheese. 

Yield:  3 servings (Serving size:  3 polenta slices, 1 c. tomato mixture, and about 2 ½ Tbsp. cheese)

Cal. 331, Fat 9g, Fiber 5.7g

I actually decided to change it up a bit with basil instead of rosemary and reduced-fat feta crumbles instead of parmesan.  It was very good.

MENU 2:  Meyer Lemon and Dill Fish Parcels with Sweet Potato Salad (8WW points)

The restaurant Six Feet Under has a shrimp and scallop dish that I love that is served in parchment paper.  It is always so tasty and is a fresh dish.  I’m thinking this fish will be similar.  Start preparing the potato salad first as it has to sit for 30 minutes to cool.

4 (6 oz.) halibut fillets (3/4 inch thick); ½ tsp. salt; ½ tsp. pepper; 8 (1/4 inch thick) Lemon slices (2 lemons); 1 Tbsp. butter, quartered; 4 tsp. chopped fresh dill; 4 (15 inch) parchment paper squares.

Preheat oven to 375 degrees.  Fold each parchment paper square in half.  Open folded paper; place 1 fillet on each square.  Sprinkle fillets evenly with salt and pepper.  Top evenly with lemon slices, butter quarters, and dill.  Fold paper; seal edges with narrow folds.  Place packets on a large baking sheet.  Bake at 375 degrees for 15 minutes or until paper is puffy and lightly browned.  Place 1 packet on each of 4 serving plates, and cut open.  Serve immediately.

Yield:  4 servings (Servings size:  1 packet = 5 WW points)

Cal. 221, Fat 6.7g; Fiber 1.1g

Sweet Potato Salad:

3 medium sweet potatoes; 2 Tbsp. chopped green onions; 2 Tbsp. fresh lime juice; 1 Tbsp. olive oil; ¼ tsp. salt; ¼ tsp. pepper.

Scrub sweet potatoes; place in a single layer in a microwave-safe casserole dish (do not pierce potatoes with a fork).  Cover bowl with plastic wrap (do not allow plastic wrap to touch food); vent.  Microwave at high 6 minutes or until tender.  Let stand 30 minutes or until cool to the touch.  Peel potatoes, and cut into 1 inch cubes.  Place in a medium bowl.  Sprinkle with onions and remaining ingredients; toss gently. 

Yield:  4 servings (Servings size:  ¾ c. = 3 WW points)

MENU 3:  Pork Chops with Mustard Cream Sauce and Roasted Potato Wedges (6WW points)

This just sounded really yummy to me, so I thought I’d make it.  Plus it’s been a while since I’ve had any pork, let alone pork with mustard cream sauce.  Wow!  I’m so excited.  Do you get this excited about your meals too?  J

4 (4 oz.) boneless center-cut loin pork chops (1/2 inch thick); ½ tsp. salt; ¼ tsp. pepper; cooking spray; ½ c. fat-free, less-sodium chicken broth; 2/3 c. fat-free half-and-half; 1 Tbsp. Dijon mustard; 2 tsp. lemon juice; chopped fresh parsley.

Sprinkle both sides of pork with salt and pepper.  Heat a large nonstick skillet over medium-high heat.  Coat pan with cooking spray.  Add pork, and cook 4 to 5 minutes on each side or until lightly browned and done.  Transfer pork to a serving plate, and keep warm.  Add broth to pan, scraping pan to loosen browned bits.  Stir in half-and-half, mustard, and lemon juice.  Reduce heat, and simmer, uncovered, 6 minutes or until sauce it slightly thick.  Spoon sauce over pork; sprinkle with parsley, if desired. 

Yield:  4 servings (Serving size:  1 pork chop and 2 Tbsp. sauce = 4 WW points)

Cal. 193, Fat 6.4g; Fiber 0g

Roasted Potato Wedges:

1 pound red small potatoes, quartered; 2 tsp. olive oil; ¼ c. panko (Japanese breadcrumbs); 1 tsp. Italian seasoning; 2 Tbsp. grated Parmesan-Romano cheese blend; cooking spray.

Preheat oven to 475 degrees.  Combine potatoes and oil in a medium bowl, tossing to coat.  Combine panko, Italian seasoning, and cheese in a zip-top plastic bag; add potatoes, tossing to coat.  Place potatoes on a jelly-roll pan coated with cooking spray; discard remaining breadcrumb mixture.  Bake at 475 degrees for 20 minutes or until browned and crispy. 

Yield:  4 servings (Serving size:  ¾ cup = 2 WW points)

Cal. 123, Fat 3.7g, Fiber 2.2g

Grilled Polenta w/ Tomatoes and White Beans

Pork Chops with Mustard Cream Sauce

Pineapple Zucchini Cupcakes with Cream Cheese Frosting

These are from a blog I follow called Skinny Taste @ www.skinnytaste.com.  I know the recipe sounds a little strange, but trust me, these are so tasty. And they're healthy, too.  They reminded me of Jerry Seinfeld's wife and her Deceptively Delicious recipes. These taste like a little bit of "fall" in your mouth.  :)  I reduced the oven temp by 25 degrees, made these mini-sized, and changed the cooking time to 15 minutes per batch.  This recipe made 59 mini cakes - which was still not enough when trying to share with the teachers at school.  Those teachers that ate them were raving.  They were a hit!

Servings: 18 • Serving Size: 1 cupcakes • Old Points: 4 pts • Points+: 5 pts

Calories: 197.8 • Fat: 6.5 g • Protein: 3.0 g • Carb: 31.1 g • Fiber: 1.7 g • Sugar:21.7 g

Sodium: 284.2 mg 

Minis provide 59 cupcakes and are 1.3 WW points or just under 2 PPWW points

Ingredients:

3/4 cup all-purpose flour
3/4 cup whole wheat flour
1 cup granulated sugar
1/2 cup flaked coconut
2 tsp baking soda
1 tsp salt
2 tsp ground cinnamon
1/4 tsp nutmeg, optional
1 pinch ginger, optional
2 tbsp coconut oil (or vegetable oil)
2 whole large eggs
1 tsp vanilla
2 cups grated zucchini, unpeeled, squeezed well of all moisture
20 oz. can crushed pineapple in juice, drained well

For the Frosting:


8 oz 1/3 fat Philadelphia Cream Cheese
1 cup powdered sugar
1 tsp vanilla extract

Directions:

Preheat oven to 350°. In a large bowl, combine flour, sugar, coconut, baking soda, salt, and spices; stir well with a whisk. Or preheat oven to 325 degrees for mini cupcakes.

In a medium bowl, combine oil, eggs, and vanilla; stir well. Add grated zucchini and pineapple; mix well. Fold wet ingredients with the dry ingredients, batter will be stiff and dry but keep folding it and it will all come together.

Spoon batter into cupcake tin. Bake at 350° for about 23 minutes, or until a wooden toothpick inserted in the center comes out clean. Cool completely on a wire rack. (If making the minis, bake at 325 degrees for 15 minutes).

To prepare frosting, beat together cream cheese, powdered sugar and vanilla until smooth. Spread or pipe frosting over the cupcakes once they are cooled. You can garnish with chopped pecans or walnuts, if desired (extra points).

Mini Pineapple Zucchini Cupcake / Cream Cheese Frosting

More minis