Roast Pork Puertorriqueno

Ingredients:

• 
  
  grated zest of 1 orange
  
  
  
• 
  
  1/4 cup orange juice
  
  
  
• 
  
  4 tsp olive oil
  
  
  
• 
  
  1 jalapeno pepper, sliced (wear gloves to prevent irritation)
  
  
  
• 
  
  2 garlic cloves, sliced
  
  
  
• 
  
  1 1/2 tsp ground cumin
  
  
  
• 
  
  1/2 tsp salt
  
  
  
• 
  
  1/2 tsp freshly ground pepper
  
  
  
• 
  
  1 (1lb) pork tenderloin
  
  
  

Makes 4 servings

1. 
   
   To prepare the marinade, in a gallon-size ziplclose plastic bag, combine the orange zest, orange juice, oil, jalapeno pepper, garlic, cumin, salt and pepper; add the pork. Seal the bag, squeezing out the air; turn to coat the pork. Refrigerate, turning the bag occasionally, at least 2 hours or overnight.
   
   
   
2. 
   
   Preheat the oven to 450 F; line a roasting pan with foil and coat with nonstick spray.
   
   
   
3. 
   
   Place the tenderloin in the pan; drizzle with the remaining marinade. Roast 5 minutes; reduce the oven temperature to 350 F and roast until an instant-read thermometer registers 160 F, 15-18 minutes. Let stand for 5 minutes before cutting into 12 slices.
   

WW Points Value: 4 per serving (3 Slices)

Note: This recipe appears in the WW New Complete Cookbook. I have been cooking for 10 months now and of all the healthy recipes I have cooked, this was my least favorite. There was very little flavor when I my dinner. It did smell delicious when I was ccoking it though. Of the many recipes I've cooked, this was the only one that was not good. Not Bad.

Souffle Stuffed Chicken

Ingredients:

• 1 package (12 oz.) Stouffer's frozen Spinach Souffle, not thawed
• 4 boneless, skinless chiken breasts, pounded into 1/4" thickness
• 2 tbsp extra-virgin olive oil
• 2 cloves garlic, sliced or 2 tsp minced garlic
• 1 cup chicken broth
• 2 tbsp lemon juice
• 1 tsp Dijon mustard
• salt (optional)
• ground pepper
• 
  
  1 tbsp shopped parsley, for garnish
  
  
  
• 
  
  Lemon Slices for garnish
  
  
  
• 
  
  Sprig parsely, for garnish
  
  
  

Serves 4

1. 
   
   Preheat hte oven to 400 F. Using a serrated knife, cut the spinach souffle crosswise into 4 equal pieces. Top half of each whole breast with one of the pieces of souffle. Flod half of the chickenover the filling and fasten the edges with wooden picks.
   
   
   
2. 
   
   Heat the oil in a large skillet over medium-high heat. Add the garlic and cook for 3 minutes, or until golden. Discard the garlic. Add the chicken breasts to the skillet and cook for 7 minutes per side, or until well-browned on both sides.
   
   
   
3. 
   
   Remove the chicken breasts to an oven-proof dish. Bake in the oven for 30 minutes, or until a thermometer inserted in the thickest portion registers 170 F and the juices run clear.
   
   
   
4. 
   
   While the chicken is baking, add broth, lemon juice, mustard, salt and pepper to the skillet. Heat to boiling. Reduce the heat to low,cover, and simmer for 20 minutes, or until the sauce is reduced to 1/2.
   
   
   
5. 
   
   To serve, remove and discard the wooden toothpicks. Arrange the chicken on a warm serving platter, and spoon the sauce over the chicken. Garnish with the chopped parsley, lemon and parsley sprig.
   

WW Points Value: 7

Note: This recipe appears in the South Beach Diet Cookbook. My dish DID NOT appear like the picture in the cookbook but it was a nice dinner. I used frozen spinach instead of the Stouffer's frozen spinach souffle and it worked just as well. I also reduced the number of chicken breasts in half and I cut the chicken breasts in half because I don't eat as much chicken as Iused to.

Greek-Style Cod Filets-who knew fish tasted so good?

Ingredients:

2 tsp olive oil
1 medium onion(s), chopped
2 tsp garlic powder
2 (14 1/2 oz) canned diced tomatoes
1/2 tsp dried oregano
1/4 tsp black pepper
4 (5 oz) cod fillets raw
1/4 tsp table salt
3 tbsp Feta cheese, crumbled

Serves 4

1. Heat the Oil in a large nonstick skillet over medium heat. Add the onion and garlic; cook, stirring, until softened, about 4 minutes. Add the the tomatoes with their juice, oregano, and pepper; cook, stirring, until heated throught, about 3 minutes.

2. Sprinkle the cod with the salt. Place in the skillet and spoon some of the tomato mixture on top. Cook, uncoverd, until the fish is just opaque in the center, 6-8 minutes. Spinkle with the Feta Cheese and serve.

Note: This recipe appears in the WW in 20 Mintues Cookbook. This is one of my favorite recipes and my mom loves this dish too. Mediterranian food tastes so good you forget htat it's good for you. If you have any leftover fish, you can eat it fo lunch and it tastes just as good as you cooked it.

Spicy South Beach Diet Macaroni and Cheese

Ingredients:

• 8 oz whole-wheat or spelt elbow pasta
• 1 tbsp trans-fat-free margarine
• 1 tbsp whole wheat flour
• 1/4 tsp cayenne
• 1 1/4 cups fat-free half-and-half
• 1 cup shredded reduced-fat sharp cheddar cheese
• 1/4 cup chopped fresh basil, or 2 tbsp dried
• 1/4 tsp salt (optional)
• 2 large plum tomatoes, chopped, or 1 (14.5 oz.) can of diced tomatoes
• freshly ground pepper

Makes 4 (1 1/4-cup servings)

1. Heat the oven to 400 F. Bring a large saucepan of water to a boil. Cook pasta according to package directions until al dente. Drain and rinse under cold water for about 30 seconds.
2. While pasta is cooking, in a large nonstick skillet melt margarine over medium heat. Add flour and cayenne, reduce the heat to low, and whisk constantly until flour is incorporated, about 2 minutes.
3. Add the half-and-half to the skillet, bring to a simmer over low heat, and cook, whisking, until blended and thickened, 3-5 minutes. Add cheese, basil and salt; stir until blended. Add pasta and stir until coated and warmed, about 1 minute; remove from heat.
4. Lightly coat an 8x8-inch baking dish with cooking spray. Transfer macaroni and cheese to the baking dish. Sprinkle tomatoes on top and mix them in with the macaroni and cheese. Season with pepper. Bake until hot and bubbly, about 10 minutes. Place under the broiler and broil until the top is lightly browned, 3-4 minutes. Serve hot.

WW Points Value: 7

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. I was in the mood for a pasta dish tonight and I was dying to try this recipe. Pasta is such a nice comfort food once in a while and this was a nice pasta dish with a very cosmopolitan flavor. You'll forget you're eating macaroni and cheese. Besides, it's healthier than eating the one from Kraft or Velveeta, TRUST ME!

Peppered Roast Tenderloin

Ingredients:

• 1 (2 1/2lb) beef tenderloin or filet mignon
• 2 garlic cloves, slivered lengthwise (or 2 tsp powdered garlic)
• 2 tbsp. olive oil
• 1 tbsp. cracked black peppercorns
• 1 tsp. finely chopped fresh rosemary, or 1/2 tsp dried
• 1 tsp. finely chopped fresh thyme, or 1/2 tsp dried
• 1 tsp finely chopped fresh sage, or 1/2 tsp dried
• 1/2 tsp salt (optional)

Makes 10 servings

1. Preheat the oven to 425 F. With a small sharp knife, make several small incisions in the tenderloin; insert a sliver of garlic in each incision. Rub the tenderloin with the oil. In a small bowl, combine the peppercorns, rosemary, thyme, sage and salt; pat the mixture on all sides of the tenderloin.
2. Place the tenderloin in a shallow roasting pan. Roast 10 minutes; reduce the oven temperature to 350 F. Roast about 15 minutes longer for rare, about 20 minutes for medium. Transfer the roast to a cutting board; let stand 15 minutes before slicing (the roast should yield about 20 slices). 2 slices per serving.

WW Points Value: 5 (2 Slices per serving)

Note: This recipe appears in the Weight Watchers New Complete Cookbook. I was in the mood for some good beef and I've always wanted to try this recipe and it was so delicious. I highly recommend drinking a lot of water with this dinner the spices are hot. It was also the first time I cooked a nice piece of tenderloin.

Breakfast for dinner again? Of Course! Fruit-Filled Crepes with Brown Sugar Sour Cream

Ingredients:

• 1/4 cup light sour cream (or cottage or ricotta cheese)
• 2 tbsp packed dark brown sugar
• 12 starwberries hulled and halved
• 6-8 oz. mixed berries (blackberries, blueberries, rasberries)
• 2 tbsp orange juice
• 1 tsp lemon juice
• 4 (9-inch) ready-to-use crepes
• a pinch of cinnamon

Serves 4

1. Combine the sour cream and 1 tbsp of the brown sugar in a small bowl; set aside.
2. Combine the strawberries, mixed berries, orange juice, lemon juice and the remaining 1 tbsp brown sugar in a medium nonstick skilletand set over high heat. Cook until berries are slightly softened, about 2 minutes.
3. Place 1 crepe on each of the four plates. Spoon 1/2 cup of the fruit mixture down the center of each crepe. Fold one edge of the crepe over the filling, then fold into the two opposite sides. Roll the crepe up jelly-roll style to enclose the filling. Top evenly with the remaining fruit mixture and 1 tbsp of the sour cream mixture. Sprinkle with a touch of cinnamon and enjoy!

Note: This recipe appears in the WW in 20 Minutes Cookbook. I've been dying to cook crepes for a long time and it was quite a fun challenge! I made my crepes before I made this crepe recipe. I used the Stonewall Kitchen Traditional Crepe Mix and a crepe maker to make my crepes. The sour cream looked questionable so I used cottage cheese instead. The brown sugar and cottage cheese topped with cinnamon was so delicious. I highly recommend making the crepes ahead of time and storing them when you have nothing to do because it can be time consuming. More Crepe recipes coming soon, I promise!

Fast Fresh Fish-Mediterranian-Style Swordfish

Ingredients:

• 1 tbsp chopped fresh parsley
• 1 tbsp lemon juice
• 2 tsp Dijon mustard
• 1 1/2 tsp olive oil
• 3/4 tsp dried basil
• 1/2 tsp salt
• 1/4 tsp ground black pepper
• 4 (6-oz.) Swordfish steaks, about 3/4 inch thick
• 2 tbsp chopped pitted kalamata olives (optional)

Serves 4

1. Combine the parsley, lemon juice , mustard, oil, basil, 1/4 tsp salt and 1/8 tsp of the pepper in a small bowl; set aside.
2. Spinkle the swordfish with the remaining 1/4 tsp salt and 1/8 tsp pepper. Spray a nonstick ridged grill pan with nonstick spray and set over medium-high heat. Place the swordfish on the grill pan and cook until browned, about 4 minutes in each side. Brush with half the parsley mixture; turn and grill about 1 minute. Brush with the remaining parsley mixture; turn and grill until the fish is just opaque throughout, about 1 minute longer. Serve sprinkled with the olives.

Note: This recipe appears in the WW in 20 Minutes Cookbook. It's one of my favorites but I usually use cod because cod is my mom's favorite fish. I really like swordfish because it's so meaty but it has a strong fishy scent to it. You can use any fish with this recipe.

Apple Walnut Muffins

Ingredients:

• 1 1/2 cups whole wheat or whole grain pastry flour
• 2 tsp baking powder
• 1 tsp baking soda
• 1/2 tsp ground cinnamon
• 1/2 tsp nutmeg
• 3 tbsp canola oil 
• 3/4 cup buttermilk
• 3 tbsp packed brown sugar
• 2 tbsp sugar or sugar substitute
• 1 egg beaten
• 1/2 medium apple, peeled and finely chopped
• 1/2 cup chopped walnuts

Makes 12 muffins

1. Preheat the oven to 400 F. Coat 12-cup nonstick muffin pan with cooking spray or line with paper baking cups.
2. In a medium bowl, combine flour, baking powder, baking soda and cinnamon.
3. In a large bowl, combine the buttermilk, oil, brown sugar, sugar and egg. Stir in the flour mixture until combined. DO NOT OVERMIX. Stir in apples and walnuts.
4. Evenly divide the batter among the prepared muffin cups, filling them about 2/3 full. Bake for 12 minutes or untila wooden pick inserted in the center of a muffin comes out clean. Cool on a rack for 5 minutes. Remove to the rack to cool completely.

WW Points Value: 3 pts.

Note: This recipe appears in the South Beach Diet Cookbook. I baked these muffins late last night and they are soooooo good. You can freeze these muffins and save them for later and they taste just as good. They're a perfect snack as well.

Fruit and Cheese-Stuffed French Toast

Ingredients:

• 2 tbsp light cream cheese softened
• 4 slices whole-wheat bread
• 2 tbsp strawberry or rasberry all-fruit spread
• 1 large egg
• 2 egg whites
• 3 tbsp skim milk
• 1 tsp vanilla extract
• 1/2 tsp cinnamon
• Pinch of nutmeg
• 1 cup hulled and sliced strawberries

1. 
   
   Spread the cream cheese evenly on 2 slices of bread, leaving a 1/8-inch border. Spread the fruit spread on the remaining slices of bread, leaving a 1/8-inch border. Put the 2 slices of bread together to make 2 cream cheese-fruit sandwiches. Cut each sandwich in half on the diagonal; set aside.
   
   
   
2. 
   
   Beat the egg and egg whites in a large shallow bowl or pie plate; whisk in the milk, vanilla, cinnamon and nutmeg. Add 2 sandwich halves to the egg mixture; let stand until evenly soaked, about 20 seconds on each side. Repeat with the remaining 2 sandwich halves.
   
   
   
3. 
   
   Spray a large nonstick skillet with nonstick spray and set over medium-high heat. Add the sandwiches to the skillet and cook until browned, 2-3 minutes on each side. Serve with the berries.
   
   
   

Serves 2

Note: This is one of my favorites and this recipe appears in the WW in 20 Minutes Cookbook. You can use any flavor fruit spread or jelly for these sandwiches. I used grape jelly and it was just as good as strawberry or raseberry. I highly recommend going out and buying the Cuisinart Sandwich Maker because it saves so much time cooking and cleaning.

Greet-the-Sun Breakfast Pizzas

Ingredients:

• 5 tsp extra-virgin olive oil
• 4 oz. packed spinach (4 cups)
• 2 (6-inch) whole-grain pitas, halved horizontally
• 2 large plum tomatoes thinly sliced
• 4 large eggs
• 1/4 tsp salt
• 1/4 tsp freshly ground black pepper
• 2 oz reduced-fat feta cheese, crumbled or shredded part-skim mozzarella cheese (1/3 cup)

Make 4 Servings

1. Heat the oven to 450 F. In a large nonstick skillet, heat 1 tsp of the oil over medium heat. Add spinach, in batches if necessary, and cook until wilted, 2-3 minutes.
2. Brush inside of each pita round with 1 tsp oil. place pita rounds, oil side up, on a large baking sheet and bake until starting to brown, about 5 minutes. Remove from the oven.
3. Divide tomatoes and spinach evenly among pita halves, leaving an empty space in the center of each pita for an egg. Crack 1 egg into the center of each pita. Spinkle with salt and pepper, return to the oven, and bake until yolks are slightly set, 8-10 minutes. Spinkle with cheese and continue baking until cheese has softened, about 2 minutes more. Serve warm.

WW Points Value: 5 pts.

Note: This Recipe appears in the South Beach Diet Taste of Summer Cookbook. I cooked this recipe for the 1st time tonight and my mom and I loved it. Sometimes a vegetarian meal is good for you once in a while. I used both mozzarella and feta cheese on the pizzas and they were delicious! Please be very careful when handling the egg because eggs have a mind of their own.

 

 

Chocolate Cherry Truffles

Ingredients:

• 8 ounces bittersweet chocolate(70 % Higher Cocoa) finely chopped
• 1/3 cup fat-free half-and-half
• 4 ounces cherries, pitted and finely chopped (about 1 cup)
• 2 tbsp unsweetened cocoa powder

1. 
   
   Place chocolate in a heatproof medium bowl. In a small saucepan, heat the half-and-half over medium heat. hen it comes to a simmer, add cherries and return to a simmer. Remove from the heat and pour mixture over chocolate; stir antil chocolate is melted.
2. 
   
   Place the bowl in the freezer until chocolate is set, about 10 minutes, removing the bowl and stirring every 2 minutes. Chocolate is ready to roll into truffles when it no longer has a pudding-like consistency and starts to harden.
3. 
   
   Scopp out 2 teaspoons of the chocolate mixture and roll with moistened palms to form a small ball. Repeat with the remaining chocolate to make 32 balls (you will need to moisten your hands more than once). If Chocoalte is soft, place balls in the freezer for 10 minutes to firm.
4. 
   
   Place the cocoa powder in a shallow dish. Roll balls in cocoa powder to coat, then roll between dry palms so that the cocoa powder adheres to truffles. Serve immeadiately or refrigerate in an airtight container for up to a week.

Makes 16 (2-piece) servings

WW Points Value: 2

Note: I cooked this recipe last night and it's SOO Delicious. This recipe appears in the South Beach Diet Taste of Summer Cookbook but you can make it any time of the year. I highly recommend putting the bowl in the freezer more than 10 minutes for the chocolate mixture to harden because the chocolate can get very slippery on your hands. I also highly recommend putting all the truffles in a container or a ziploc bag and putting the bag in the freezer so the truffles stay hard.

Fish with a Fiery Taste: Cajun Fish

Ingredients:

• 1 1/4 lbs Red Snapper or Cod or any fish you want
• 1 Tbsp Paprika or Creole Seasoning
• 2 garlic cloves, minced
• 1 Onion finely chopped
• 1 tsp freshly ground pepper
• 1 tsp cayenne
• 1 tsp dried oregano
• 1/2 tsp salt
• 1/2 tsp dried thyme
• 1 Tbsp Olive Oil
• 2 Tbsp fresh lemon Juice
• 1 tbsp finely chopped chives
• 
  
  1 lemon, cut into wedges
  
  
  

1. 
   
   Preheat the grill; place the grill rack 5" from the coals.
   
   
   
2. 
   
   Spray a sheet of heavy-duty foil with non-stick spray; place the fish, skin-side down, in the center. Fold up the edges to make a pan. In a small bowl, mix the paprika, garlic, onion, pepper, cayenne, oregano, salt and thyme. Drizzle the oil on the fish; sprinkle with the spice mixture, lemon juice and chives.
   
   
   
3. 
   
   Transfer the foil to the grill rack, Cover the grill, opening the top and bottom flues Slightly. Cook the fish until just opaque in the center, 10-15 minutes. Serve with lemon wedges and veggies of your choice.
   

WW Points Value: 4 (1/4 of fish)

Note: This recipe appears in the WW New Complete Cookbook. The orginal recipe was cajun red snapper but you can use any fish you want. If you don't have a grill, no problem. You can bake the fish for 20 minutes @ 350 F or broil the fish for 10-20 minutes. I use onions instead of shallots and it's just as good. Paprika may be too hot for your taste buds so creole seasoning works just as well.

So Sweet, So Good: Honey Mustard Pork Chops

Ingredients:

• 
  
  4 tsp honey
  
  
  
• 
  
  1/4 cup Dijon Mustard
  
  
  
• 
  
  1 tsp cider/wine vinegar
  
  
  
• 
  
  1/4 tsp salt (optional)
  
  
  
• 
  
  freshly ground pepper, to taste
  
  
  
• 
  
  4 (5-ounce) pork chops, 1-inch thick
  
  
  

1. 
   
   To prepare the marinade, in a small saucepan over low heat, heat the honey until it liquifies. Stir in the mustard, salt and pepper; cool to room temperature.
   
   
   
2. 
   
   Place the pork chops in a gallon-size zip-close plastic bag;add the marinade. Seal, the bag, sqeezing out the air; turn to coat the chops. Refrigerate, turning the bag occasionally, at leat 8 hours or overnight. Remove the chops from the refrigerator 30 minutes before broiling.
   
   
   
3. 
   
   Preheat the broiler. Discard the marinade. PLace the chops on the broiler rack and broil 3- 4 inches from the heat until cooked through, 6-7 minutes on each side.
   

WW Points Value: 4 per pork chop

Note: I do not use a broiler; I use the Griddler from CuisinArt and it works just as well as a broiler. Everything cooks faster on the Griddler, Trust me. This recipe appears in the WW New Complete Cookbook.

A new Chicken Recipe Bruschetta 'n Cheese-Stuffed Chicken Breasts.

Prep Time: 15 min Total Time: 1 hr Makes:8 servings

What You Need
1 can (14-1/2 oz.) Italian-style diced tomatoes, undrained
1-1/4 cups KRAFT Shredded Low-Moisture Part-Skim Mozzarella Cheese, divided
1/4 cup chopped fresh basil
1 pkg. (6 oz.) STOVE TOP Stuffing Mix for Chicken
8 small boneless skinless chicken breast halves (2 lb.)
1/3 cup KRAFT Roasted Red Pepper Italian with Parmesan Dressing

Make It:
HEAT oven to 350°F. Mix tomatoes, 1/2 cup cheese and basil in medium bowl. Add stuffing mix; stir just until moistened.

PLACE 2 chicken breasts in large freezer-weight resealable plastic bag. Pound with meat mallet or side of heavy can until chicken is 1/4 inch thick. Remove from bag; place, top-sides down, on cutting board. Repeat with remaining chicken. Spread chicken with stuffing mixture. Starting at 1 narrow end, tightly roll up each breast. Place, seam-sides down, in 13x9-inch baking dish. Drizzle with dressing.

BAKE 40 min. or until chicken is done (165°F). Sprinkle with remaining cheese; bake 5 min. or until melted.


Kraft Kitchens Tips
Variation For a south-of-the-border-style chicken dish, use diced tomatoes with bell or jalapeno peppers, KRAFT Mexican Style Shredded Cheese instead of the mozzarella cheese and chopped cilantro instead of the basil."

Apple Brown Betty

Ingredients:

• 4 apples, peeled, cored and sliced
• 4 slices light whole-wheat or multi-grain bread, lightly toasted
• 2 tbsp packed light brown sugar
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• 2 tsp unsalted butter/margarine
• 1/3 cup water

1. 
   
   Preheat the oven to 375; spray a 1 1/2 quart shallow casserole dish with nonstick spray. Place half of the apples in the casserole dish.
   
2. 
   
   In a food processor or blender, pulse the toast to coarse crumbs. Transfer to a small bowl; combine with the brown sugar, cinnamon and nutmeg. Sprinkles half the mixture over the apples, then layer the remaining apples and crumb mixture. Dot with butter; add the water. Bake until the top is crisp and the fruit is bubbling, about 45 minutes.
   
   
   

WW Points Value: 3 (1/4 of pudding)

 

Note: I really love this recipe. It's a time consuming recipe to cook but it's worth it. This recipe appears in the WW The new complete cookbook. I added the nutmeg for more flavor. A Betty is a traditional baked pudding of layered spiced fruit and bread that dates back to Colonial America. I highly recommend using a variety of apples for this recipe but always make sure to use 2 Granny Smith apples for more taste.

Broiled Fish Staten Island Style

Ingredients:

• 3 Tbsp extra virgin olive oil
• 4 garlic cloves (4 tsp minced garlic)
• 10-12 oz. Sea Bass
• 1/4 tsp salt
• 1/4 tsp pepper
• 1/2 tsp paprika
• 1/4 tsp crushed red pepper
• 1 tsp fresh chopped parsley
• 1/2 tsp fresh chopped basil
• 2 tsp lemon juice

1. Combine the oil and garlic in a blender until well-blended. Place the fish in a medium bowl. Pour the oil mixture over the fish. Marinate well about 30 minutes.
2. Preheat the oven 500 F. Remove the fish from the bowl and place on a small broiling tray, about 1" larger than the fish. Spinkle the fish with salt, pepper, paprika and red pepper.
3. In a small bowl, combine the parsley and basil. Then sprinkle over the fish. Pour the lemon juice over the fish.
4. Bake fish for 20-30 minutes.

WW Points Value: 9

Note:
This recipe appears in the South Beach Diet Cookbook and came from the menu of Macaluso's in Miami Beach. The recipe originally calls for sea bass but sea bass is an endangered species so I used Cod instead. It was just as good. I don't know if I did the recipe right because I broiled and baked the fish. The recipe is supposed to be home-cooked Italian Staten Island style. I'm not sure if I did it right but it tasted delicious.

Brown Sugar-Banana Waffles

Ingredients:

1 cup whole wheat flour
1 1/2 tsp baking powder
1/2 tsp cinnamon
1/4 tsp nutmeg
1 ripe banana diced up
1/2 cup skim milk
1 tbsp brown sugar
1 tbsp canola oil
1 egg
a dash of honey

Serves 4

1. Preheat a waffle baker according to the manufacturer's instructions.

2. Meanwhile, commbine the flour, baking pwder, cinnamon and nutmeg in a bowl until well mixed. Add the banana, brown sugar, oil and egg and mix like crazy with an electric beater. Scrape down the sides of the bowl, then process until smooth, about 30 seconds longer.

3. When the waffle baker is ready, put in a 1/2 cup of the batter. Close the lid and bake until the waffle is golden brown about 2 minutes. Tranfer the waffle to a plate and keep warm. Repeat with the remaining batter to make a total of 4 waffles. Serve with honey or maple syrup, if using.

I really love this for breakfast or dinner. If you have this meal for breakfast, I guarantee you will not be hungry throughout the day. This recipe appears courtesey of Weight Watches in 20 Minutes.

Sweet and Sour Pineapple Chicken

Ingredients:

• 1/3 cup ketchup
• 3 Tbsp reduced-sodium soy sauce
• 2 tbsp unseasoned rice vinegar (or plain vinegar)
• 3 tbsp sugar
• 1 tbsp cornstarch
• 2 tsp canola oil
• 1 lb boneless skinless chicken breast halves cut into 3/4 inch chunks
• 1-11/2 cups of diced peppers (the more color the better)
• 1 1/2 cups broccoli
• 1 8-ounce can pineapple chucks in juice, drained
• 1 tbsp of lime juice

1. Stir together the ketchup, soy sauce, vinegar, sugar and cornstarch in a small bowl until smooth; set aside.

2. Heat the oil in a non-stick wok or deep non-stick skillet over medium high heat. When a drop of water sizzles in it, and chicken and stir-fry until cooked through, about 5 minutes. Transfer to a bowl and set aside.

3. Add the remaining ingredients to the wok; stir-fry until the pepper is crisp-tender, about 3 minutes. Return the chicken to the wok along with the ketchup mixture. Stir-fry until the sauce thickens and bubbles, about a minute.

WW Points Value: 6

Note:This recipe appears in the Weight Watchers in 20 minutes cookbook. The original recipe had 1/2lb snow peas trimmed, 1 cup drained canned straw mushrooms, and a red bell pepper cut into 3/4 inch slices. I had to get creative so I substituted broccoli for the snap peas and mushrooms and used diced peppers from Trader Joe's. I added the lime juice becuase I saw Rachael Ray add lime juice to Sweet-and-Sour Pork. You could use pork instead of Chicken. I've never tried it but if you have, let me know how it tastes.

Oven-Baked Onion Rings

Ingredients:

• 1/4 cup plus 2 tbsp whole wheat flour
• 1/2 tsp. salt
• 1/4-1/2 tsp cayenne pepper
• 1-2 large Spanish onions, cut into 1/4 inch slice
• 3 egg whites lightly beaten
• 3/4 cup plain dried bread crumbs
  

1. Preheat the oven to 400F; spray a nonstick baking sheet with nonstick spray. ona sheet of wax paper, combine the flour, salt and cayenne.
2. Separate the onion slices into rings, but keep them in groups of two, one ring inside the other. Dredge the rings in the seasoned flour, then dip them in the egg whites, and then coat in the bread crumbs; place on the baking sheet. Bake on the top oven rack until browned, about 10 minutes. Turn the onion rings over and baked until browned, 5-10 minutes.

WW Points Value: 2 (about 6 rings per serving)

Note: This recipe appears in the WW New Complete Cookbook. I accidentally mixed in the egg yolks with the egg whites but the onion rings turned out just as delicious the first time I made them with just the egg whites. You can also use seasoned bread crumbs instead of plain bread crumbs for more flavor.

Steak with Flavor: Steak with Chimichurri Sauce

Ingredients:

• 1/4 cup lightly packed chopped fresh cilantro
• 1/4 cup lightly packed chopped fresh parsley
• 1 tsp minced garlic powder
• 2 tbsp red-wine vinegar
• 1 tbsp olive oil
• 1 tsp salt
• 1/4 tsp crushed red pepper
• 1 tbsp taco/mexican seasoning
• 1 (1 1/4 lb) steak (I prefer sirloin)

1. Spray the rack of a broiler pan with olive oil nonstick spray and preheat the broiler.
2. To make the chinichurri sauce, combine the cilantro, parsley, garlic, vinegar, olive oil, 1/2tsp of salt and crushed red pepper in a small bowl; set aside.
3. Combine the taco seasoning and the remaining 1/2 tsp salt in a cup. Rub on the steak.
4. Place the steak on the broiler rack and broil about 5 inches from the heat unti sn instant-read thermometer inserted into the side of the steak registers 145F for medium, about 5 minutes on each side. Serve with Chimichurri sauce.

Time saver: To get a jumpstart, make the chimichurri sauce up to 2 hours ahead and store, covered, in the fridge. This recipe appears in the Weight Watchers in 20 Minutes Cookbook.

Feta-Stuffed Sirloin Burgers with Sun Dried Tomato Mayonnaise

Ingredients:

Mayonnaise:

• 1/4 cup reduced-fat sour cream
• 8 sun-dried tomatoes in oil, drained and chopped
• 2 tablespoons mayonnaise

Burgers:

• 1 pound ground sirloin
• 2 garlic cloves, minced
• 4 ounces (2/3 cup) reduced-fat feta cheese
• 1 teaspoon dreid oregano
• 1/4 teaspoon red pepper flakes
• 4 whole-wheat or whole-grain hamburger buns, lightly toasted
• 1 small cucumber thinly sliced

Makes 4 Servings

For the mayonnaise:

In a small bowl, combine the sour cream, sun-dried tomatoes and mayonnaise.

For the Burgers:

1. In a large bowl, combine the sirloin, feta cheese, oregano and red pepper flakes to form a mixture into 4 patties about 1/2 inch thick.
2. Lightly coat a large nonstick skillet with cooking spray ans heat over medium-high heat. Cook the burger until browned on noth sides 3-4 minutes per side.
3. Serve burgers on a bun, if using, and top with mayonnaise and cucumber.

WW Points Value: 9 with bun; 7 without bun

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This is one of my favorite burgers to make from time to time because it's so thick and juicy and full of flavor. I added the garlic to these burgers because garlic makes everything better. I highly recommend using Trader Joe's Mediterranean Crumbled Feta Cheese for this recipe because there is so much flavor in this cheese. If you want to add a leafy green to this burger, I highly recommend spinach leaves for an authentic Greek taste. This burger will be the talk of the dinner table, party, etc and people will be coming back fore more, I promise.

Healthy and Delicious Side Dish: Cheese Sauce

Ingredients:

• 1/2 cup evaporated milk
• 3 tablespoons of flour
• 3/4 cup skim milk
• 2 teaspoons Dijon Mustard
• 1/2 teaspoon salt
• 1/2 cup shredded reduced fat sharp cheddar cheese
• 1/4 teaspoon freshly ground pepper

1. Whisk together the evaporated milk and the flour in a small saucepan until smooth. Whisk in the milk, mustard and salt. Bring to a simmer and cook, stirring frequently, until the sauce is slightly thickened, about 4 minutes.

2. Stir in the cheddar cheese and pepper. Remove from the heat and stir until the cheese just melts and the sauce is smooth. Serve at once.

WW Points Value:  1 per serving (3 tbsp)

This recipe appears in the WW New Complete Cookbook.This side dish will go great on any side dish-chicken, meat, fish, or veggie. It goes great with chips as well. If you ever have a craving for a Philly Steak and Cheese, use this sauce.

In the mood for some spice? Then try Spice Rubbed Pork Chops

Ingredients:

• 1 1/2 tbsp Chili powder
• 1 tbsp unpacked brown sugar
• 2 tsp ground cumin
• 1 tsp garlic powder
• 2 tbsp Worcestershire sauce
• 20 oz. Lean bonelss pork chop
• 1/2 tsp lemon juice

1. Preheat the broiler and coat the broiler pan with cooking spray.

2. In a small bowl, combine the chili powder, sugar, cumin and garlic powder. Add the WorcesterShire sauce and stir in until apaste forms.

3. Rub the paste onto both sides of each porkchop, place on prepared pan and broil 4 minutes on each side until inside is pure white.

4. Serve with String beans drizzled with lemon juice.

WW Points Value: 5

You could even grill these pork chops and they will tastse just as spicy and juicy. You could even serve them as appetizers. This recipe is from www.weightwatchers.com.

A healthy twist on a guilty pleasure: Chicken Nuggets with Bar-B-Q Sauce

Ingredients:

2 Tbsp dijon mustard
2 Tbsp powdered buttermilk
1/2 cup(s) dried bread crumbs
1 pound(s) uncooked boneless, skinless chicken breast, cut into strips
6 Tbsp barbecue sauce any flavor you want

Preheat oven to 450ºF. Place a large baking sheet in the oven to preheat.

1. In a shallow dish, whisk together mustard and buttermilk. Place bread crumbs in a separate dish. Add chicken to mustard mixture; turn to coat. Transfer chicken to bread crumbs and turn to coat.

2. Remove the hot baking sheet from oven and coat with cooking spray. Place chicken on baking sheet and bake 6 minutes; flip and bake until golden brown and cooked through, about 6 minutes more.

3. Serve chicken fingers with barbecue sauce on the side. Yields about 3 chicken fingers and 1 1/2 tablespoons of barbecue sauce per serving.

These Chicken tenders/nuggets are so good for lunch, dinner or even a quick snack. Plus they're tastier than the chicken nuggets @ McDonald's or Burger King! Another recipe from Weight Watchers Online.

8 Outrageous Burgers!

8 Outrageous Burgers!

These burgers look absolutely disgusting! How fat are Americans getting that wee have to have a hot fudge sundae on a burger or have 4 adult men to move a burger?!?! Don't worry. I'll have some healthy beef recipes up soon!

Pork Chops with some Hard Core Flavor: Garlic & Soy Glazed Grilled Pork Chops

Ingredients:

• 4 boneless center-cut pork loin chops, trimmed of all visible fat
• 1 tbsp light/reduced-sodium soy sauce
• 2 tsp minced garlic
• 1/2 tsp paprika
• 1/2 tsp salt
• 1/4 tsp ground black pepper
• fresh herbs for garnish

 

1. Mix together the soy sauce, garlic, paprika, salt and pepper. Spirnkle the pork chops with the soy mixture. Cover and refrigerate at least 20 minutes or up to 2 hours.

2. Coat a grill rack or broiler pan rack with cooking spray. Preheat the grill or broiler.

3. Cook the pork chops 4" from the heat, turning once halfway through cooking time, for 10-12- minutes, or until the juices run clear. Garnish with herbs and serve with your favorite vegetables.

 

WW Points Value: 2

 

Note: I cooke this recipe Wed Night and it's become one of my mom's favorite recipes. Of course, she loves about every pork recipe I cook for her. This recipe appears in the South Beach Diet Cookbook. A little warning: this recipe is very spicy so be prepared to drink a lot of water!

Blueberry Buttermilk Pancakes: the ultimate breakfast treat with a healthy bite.

Ingredients:

• 1 1/2 cups whole wheat flour
• 3/4 teaspoon baking soda
• 3 eggs separated
• 3 tbsp sugar
• 1 3/4 cup buttermilk (7/4 cups)
• 1 tbsp butter melted
• 1 1/2 cups fresh blueberries

1. In a large bowl, combine the flour and baking soda and stir well. In a medium bowl, whisk together the egg yolks and sugar until well combined. Stir in the buttermilk and butter; stir into the flour mixture until well combined. In a clean medium bowl, REALLY beat the egg whites to stiff peaks. Gently fold the whites into the flour mixture.

2. Gently stir in rinsed and dried blueberries in to the batter. Mix those berries in like no tomorrow.

3. Coat a nonstick griddle/skillet with nonstick spray an heat over medium heat. Spoon about 2-4 tbsp of batter for each pancake onto the griddle and spread into a 3 1/2-inch circle. Cook until the tops are covered with bubbles, 4 minutes. Turn pancakes and cook until the edges are lightly golden, about 2-3 minutes longer.

Makes 6 servings about 3 pancakes per serving

WW Points Value: 4

Note: This recipe appears in the WW New Complete  Cookbook.Whole Wheat flour works just as well as regular flour. Trust me, you won't know the difference. If you don't know what to do with the extra pancakes you cooked, don't worry. You can put the extra pancakes in a Ziploc plastic bag and freeze them. If you're ever in the mood for this treat, take out 3, let them defrost and put them in the microwave for about a minute or two with syrup. They are just as delicious as the day you cook them.

A comforting taste of Italy: Pasta with Meat Sauce

Ingredients:

• 4 tsp olive oil
• 2 tsp minced/powdered garlic
• 1 cup frozen chopped onion
• 12 oz lean ground beef
• 2 cups marinara sauce
• 3 cups cooked whole wheat pasta

In medium skillet over medoium high heat, saute the garlic and onion in the oil until lightly browned. Add the beef, cook 4 minutes until browned. Add sauce and simmer 10 minutes. Serve over pasta immediately.

WW Points Value: 7

This is one of the first Weight Watchers meals I cooked when I was first starting to loose weight. This meal is so good you will forget that it's good for you and it's better than spaghetti and meatballs.

Serves 4

Chocolate Berry Cups-a healthy dessert

Ingredients:

• 1 cup mixed berries (blueberries, raspberries, and/or sliced strawberries)
• 1 tablespoon granular sugar
• 2 (13- by 18-inch) sheets frozen phyllo dough, thawed
• 1 1/2 tablespoons trans-fat-free margarine, melted
• 1 ounce bittersweet chocolate, chopped
• 1/4 cup ricotta or cottage cheese

Makes 4 Servings
1. Heat oven to 350° F. Combine berries with sugar. Spread 1 phyllo sheet out on a clean work surface. Lightly brush with margarine. Lay second sheet on top of first; brush with margarine. Fold sheets in half widthwise. Brush top side with more margarine.

2. Cut dough in half lengthwise, then again widthwise to create 4 equal pieces. Carefully fit each piece into a nonstick muffin pan to create a cup. Bake the cups until golden brown, about 15 minutes. Set aside to cool.

3. When you are ready to assemble cups, place chocolate in a resealable plastic bag. Heat, unsealed, in the microwave at 30-second intervals until melted, about 2 minutes. Fill each phyllo cup with 1 tablespoon ricotta/cottage cheese and 1/4 cup berries. Cut a tiny corner off one bottom corner of the plastic bag with scissors; press chocolate toward the corner and drizzle over berries.


WW Points Value: 4

Note: This recipe appeared in the South Beach Diet Quick and Easy Cookbook. If you don't like Ricotta cheese, use cottage cheese. It tastes just as good! If you have trouble melting the chocolate, pour a little milk in. It will make the chocolate more smooth and silky.

Spinach Lasagna-the ultimate comfort food

Ingredients:

• 2 eggs, beaten
• 1 container (16 oz.) BREAKSTONE'S or KNUDSEN 2% Milkfat Low Fat Cottage Cheese
• 1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
• 3 cups Shredded Mozzarella Cheese, divided
• 1/2 cup Grated Parmesan Cheese, divided
• 1 jar (26 oz.) spaghetti sauce, divided (any kind)
• 9 lasagna noodles, cooked, drained

1. HEAT oven to 350°F.
2. MIX eggs, cottage cheese, spinach, 2 cups mozzarella and 1/4 cup Parmesan.
3. LAYER 1 cup spaghetti sauce, 3 lasagna noodles and half the cottage cheese mixture in 13x9-inch baking dish. Repeat layers. Top with remaining noodles, sauce and cheeses.
4. BAKE 45 min. or until heated through. Let stand 10 min. before serving.

WW Points Value: 5


I love this recipe so much I make it every 2-3 months. This recipe appears on kraftfoods.com in the healthy living section.