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
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