Healthy Kick with New Orleans Flavor: Creole Poached Chicken Breasts

Ingredients:

2 tsp olive oil
2 onions finely chopped
1 green bell pepper chopped and seeded or 1 cup chopped mixed peppers
1 celery stalk finely chopped
1/2 cup carrots finely chopped
1 (14.5) ounce can crushed/diced tomatoes
1/2 cup low sodium chicken broth
2 tbsp chopped parsley
1 teaspoon ground thyme
1/4 teaspoon salt
1/8 teaspoon cayenne pepper
4 (4-ounce) boneless skinless chicken breasts

Makes 4 Servings

1. Heat the oil in a large nonstick skillet over medium heat; saute the onions, bell pepper, celery and carrots until tender about 4-5 minutes. Stir in the tomatoes, broth, parsley,thyme, salt and cayenne; add the chicken and bring to a boil. Reduce the heat and poach, partially covered, until the chicken is cooked through, 8-10 minutes.

2. With a slotted spoon, transfer the chicken to a platter. Simmer the sauce, uncovered, until reduced by half, 4-5 minutes. Spoon the sauce over the chicken.

WW Points Value: 3

Note: This recipe appears in the WW New Complete Cookbook. I have cooked this recipe a number of times and it is so delicious. Creole is the star cuisine of the Big Easy; it's a blend of French, Spanish and African cooking. The key ingredients are onion, pepper, celery and tomatoes. You will be SO FULL after eating this heavy veggie dish. Eat your heart out, Chef Lagasse!!!!

Stuffed Shells: Comfort food for Vegetarians and Italian lovers everywhere

Ingredients:

• 10 oz. frozen chopped spinach thawed and well drained
• 2 cups Fat free cottage cheese
• 1 cup part-skim mozzarella cheese, divided,
• 1 red pepper choppped or 1 cup chopped mixed peppers
• 1 egg white
• 1 envelope GOOD SEASONS Italian Dressing Mix
• 20 jumbo macaroni shells (for stuffing), cooked, drained and cooled
• 1 jar (13.5 oz.) spaghetti sauce
• pinch of basil and/or oregano

Make 5 Servings

1. Heat the oven to 400 F. Mix spinach, cottage cheese, 1/2 cup mozzarella, peppers, egg white, dressing, basil/oregano until well blended; spoon into shells, adding about 1 heaping tbsp to each shell.
2. Spread half of the sauce onto bottom of 13x9-inch baking dish. Arrange shells, filled-sides up, in baking dish; top with remaining sauce and mozzarella. Cover with foil.
3. Bake for 40 minutes or until heated through, removing foil after 30 minutes.

WW Points Value: 7 (4 shells per serving)

 

Note: This recipe appears on http://www.kraftfoodds.com/ in the healthy eating section. I highly recommend serving garlic bread and a fresh tossed salad with this meal for the authentic Italian experience. This is another comfort meal that  tastes so good you'll forget that it's healthy for you. I added the basil and oregano because I'm an excellent cook. I highly recommend cooking an extra 3-4 jumbo shells because they are very fragile. Eat your hearts out Emril Lagasse and Mario Batali!

Herb Crusted Red Snapper (Or Cod or any other fish you want to use!)

Ingredients:

• 
  
  1/4 dried parsely
  
• 1/4 cup dry white wine or water
• 3 tablespoons dried bread crumbs
• 2 teaspoons grated lemon zest
• 2 tabkespoons fresh lemon juice
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 2 teaspoons olive oil
• 1 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon ground pepper
• 1 1/4 lbs fish filets, cut into 4 pieces
• 4 carrots thinly sliced
• 4 medium zucchini, thinly sliced
• 2 teaspoons healthy margerine melted

Makes 4 servings

1. Preheat the ove to 375 F; spray a 9x13-inch baking dish with non-stocvk cooking spray.

2. In a small bowl, combine the parsley, bread crumbs, lemon zest, lemon juice, oregano, thyme, oil, garlic, salt and pepper. let mixture stand, covered, until it forms a paste-like consistency, about 10 minutes.

3.Place the fish, skin side down, in the baking dish. Spread the herb paste over the fillets with a spatula. Bake until the fish is just opaque in the center and the herb paste has formed a crust, about 12 minutes.

4. Meanwhile, place the carrots in a steamer basket; set in a medium saucepan over 1 inch of boiling water. Cover and steam 5 minutes; add the zucchini and steam until the vegetables are firm but tender, about 3 minutes longer. Toss gently with the butter. Serve the fish, with veggies on the side.

WW Points Value: 5 per serving (1 piece of fish and 1 1/2 cups Vegetables)

Note: This recipe appears in the WW New Complete Cookbook. You can use any kind of fish you want for this recipe.

Pastitsio-the healthy way

Ingredients:

• 1/2 lb. lean ground beef
• 2 medium onions, chopped
• 10 oz. fozen chopped spinach, thawed and squezzed dry
• 1 (14.5 oz) can diced tomatoes
• 1/4 tsp. nutmeg
• 1/4 tsp. cinnamon
• freshly gorund pepper to taste
• 1 1/2 cups cooked whole wheat ziti
• 1 (12 oz) can evaporated fat-free milk
• 2 large eggs
• 2 egg whites
• 1/3 cup crumbled feta cheese

Makes 6 Servings

1. Preheat the oven to 350 F; spray a 2-quart casserole dish with nonstick spray.
2. Heat  a large nonstock skillet sprayed with non-stock spray. Saute the beef and onions, breaking aprt the beef with a wooden spoon, until the beef is cooked through and the onions are soft, 5-8 minutes. Stir in the spinach, tomatoes, nutmeg, cinnamon and pepper; heat through. Sitr in the ziti; transfer to the baking dish.
3. In a medium saucepan, heat the milk to just  below a boil. Whisk in the eggs and egg whites until frothy. Pour over the beef mixture; sprinkle with cheese and more of the pepper. Bake until golden brown, about 45 minutes.

WW Points Value: 5

Note: This recipe appears in the WW New Complete Cookbook. I've cooked this before and it's really comforting and delicious. Pastitsio is commonly known as Greek lasagna. This comfort food is so good you'll forget it's healthy for you.

Baked Crab Rangoon

Ingredients:

• 1 (6 oz.) can white crabmeat, drained and flaked
• 4 oz. (1/2 of 8 oz. pkg) fat-free or reduced fat cream cheese, softened
• 1/4 cup thinly sliced scallions
• 1/4 cup Light or reduced fat Mayonaisse
• 1/2 tsp garlic powder
• 1/2 tsp A1 Steak Sauce 
• 12 won ton wrappers

Makes 12 servings, 1 won ton each

1. Heat oven to 350 F. Mix crabmeat, cream cheese, onions, mayonnaise, garlic and steak sauce.
2. Spray 12 muffin cups with cooking spray. Gently place 1 won ton wrapper in each cup, allowing edges of wrappers to extend above sides of cups. Fill evenly with crabmeat mixture.
3. Bake 18-20 minutes or until wedges are golden brown and filling is heated through. Serve warm. Garnish with chopped green onions, if desired.

WW Points Value: 1 per crab rangoon

Note: This recipe appears courtesey of http://www.kraftfoods.com/ in the healthy living section. I've always loved crab rangoon and I was desperate for some when I was trying to lose weight. I came aross this recipe about a year ago and I really enjoy it.

A Katie Orginal created today: Mediterranian Style Scrambled Eggs on Toast

Ingredients:

• 2 tsp light soy sauce
• 1 1/2 tsp Dijon mustard
• 1 1/2 tsp finely chopped parsley
• 1 garlic clove, minced
• 2 tomatoes finely chopped or 1 14.5 oz. can of diced tomatoes
• 1 tbsp extra-virgin olive oil
• 4 eggs (1 cup)
• 1/4 cup shredded part-skim mozzarella cheese
• 4 slices whole wheat or multi-grain bread toasted

Serves 4 (I Hope)

1. In a bowl, combine the soy sauce, mustard, parsley, and garlic. Gently stir in the tomaotes. Meanwhile, toast the bread.
2. Heat the oil in a medium skillet on medium-high for about 1-2 minutes. Crack the eggs and scramble them to your desire, about 5 minutes. Place a piece of toast on each of the 4 plates. Place about 1/4 cup of scrambled egg mixture on each piece of toast. Top each egg with a tbsp of shredded Mozzarella and tomato mixture. Serve immeadiately.

Note: I created this recipe this morning with the leftover tomato mixture. I love eating scrambled eggs for breakfast and I wanted to try something different. This breakfast will really fill you up. Iron chefs, hope you're reading this blog.

Filet Mignon with Tomato Topping

Ingredients:

• 2 tsp light soy sauce
• 1 1/2 tsp Dijon mustard
• 1 1/2 tsp finely chopped parsley
• 1 garlic clove, minced
• 
  
  2 tomatoes finely chopped or 1 14.5 oz. can of diced tomatoes
  
• 2 tsp extra-virgin olive oil
• 4 steaks filet mignon (6 oz. each and 1 1/2" thick)
• 1/4 tsp salt
• 1/2 tsp ground black pepper

Makes 4 servings

1. 
   
   Preheat the oven to 400 F or preheat the CuisinArt Gridller. Combine the soy sauce, Dijon mustard, parsley, and garlic. Gently stir in the tomatoes.
   
   
   
2. 
   
   Heat the oil in a large ovenproof heavy skillet or griddler over nigh heat. Season the steaks with salt and pepper. Place the steaks in the pan and cook one one side for 4 minutes, or until deeply browned. Turn and brown the second side for 30 seconds. Place the skillet in the oven and cook for 12 minutes, or until a thermometer inserted in the thickest portions registers 160 F for medium. Serve topped with the tomatoes.
   
   
   
   
   
   WW Points Value: 7
   

Note: This recipe appears in the South Beach Diet Cookbook. I cooked this meal 2 nights ago and it was so delicious. You can also use the tomato topping on fish, pork, chicken and eggs. I used the remaining tomato mixture on top of my scrambled egges for breakfast and it was just as delicious.

Jalapeno (Turkey) Burger with Fiesta Mayonnaise

Ingredients:

• 1 lb. ground turkey breast or ground meat of your choice
• 1 large egg yolk
• 1 small jalapeno, seeded and chopped
• 3 garlic cloves
• 2 tsp Worcestershire sauce
• 2 tbsp tomato paste
• 2 oz. shredded reduced-fat Monterey Jack Cheese or any Mexican cheese (1/2 cup)
• 4 whole-wheat or whole-grain hamburger buns, lightly toasted

Makes 4 Servings

1. In a large bowl, stir together turkey, egg yolk, jalapeno, garlic, Worcestershire sauce, tomato paste and cheese. Form mixture into 4 patties, about 3/4-inch thick.
2. Lightly coat a large nonstick skillet or Griddler with cooking spray and heat over medium-high heat. Add burgers and cook until cooked through, about 5 minutes per side. Serve on buns, if using.

WW Points Value: 6 with bun; 4 without bun.

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This is the second burger recipe I've cooked from the South Beach Diet and every burger recipe is DELICIOUS!! Even though the original recipe is Jalapeno Turkey Burger, you can use ground sirloin, ground chicken or ground pork as a substitute for the turkey. If you're a fan of heat, add more jalapenos and/or serrano peppers for these tasty burgers. I recommend serving Habenero-Lime Aioli as a condiment with this burger for some extra heat. I also HIGHLY recommend serving Oven-Baked Onion Rings as a side dish with these burgers. Once you eat these homemade gourmet burgers, you'll never eat a burger at a fast food joint ever again!

Moroccan Spice Rubbed Pork Chops

Ingredients:

• 2 garlic cloves, minced or 2 tsp minced garlic
• 1 tsp extra-virgin olive oil
• 1/2 tsp ground cinnamon
• 1/2 tsp ground coriander
• 1/2 tsp ground cumin
• 1/2 tsp paprika
• 4 (6 oz.) center rib pork chops, about 1/2-inch thick
• 1/2 tsp salt (optional)
• Freshly ground black pepper
• 4 lemon wedges or 1-2 tbsp lemon juice

Makes 4 Servings

1. In a small bowl, combine garlic, oil, cinnamon, coriander, cumin and paprika to form a rough paste. Press spice mixture onto both sides of each pork chop.
2. Lightly coat a grill or grill pan witht cooking spray and heat to medium-high. Grill pork until there is no trace of pink at all, 6 to 8  minutes per side. Sprinkle with salt and season with pepper to taste. Divide among 4 plates and serve hot with lemon wedges.

WW Points Value: 5pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. I cooked this recipe earlier this evening and this dish was HOT!! I highly recommend drinking plenty of water. If you don't have any lemon wedges, lemon juice will work just was well to cool off the heat. I didn't have any coriander so I used cardomom for a substitute. I'm sure the taste made the difference. Cinnamon, coriander and cumin are the main ingredients for Moroccan Cuisine. With these spices, you can quickly create a fantastic pork chop that's also good on chicken, tuna, swordfish, cod or sea bass.

Simple fresh Fish: Baked Tilapia

Ingredients:

• 1 spray (s) cooking spray
• 4  (5 oz) fillets of tilapia
• 1/2 tsp salt
• 1/2 tsp freshly ground pepper
• 1 tbsp fresh lemon juice
• 2 tsp garlic herb seasoning

Makes 4 servings

1. Preheat broiler or preheat oven 325 F. Coat a shallow roasting pan with cooking spray.
2. Season both sides of fish with salt and pepper. Transfer fish to prepared pan and drizzle with lemon juice; sprinkle garlic herb seasoning over the top.
3. Broil until fish is fork-tender, abot 5 minutes or bake fish for 20 minutes antil fork-tender. Yields 1 fillet per serving.

Note: This recipe appears courtesey of weightwatchers.com. You can use any type of white fish with this recipe such as hallibut, flounder, sole, cod, and even shellfish. Lime juice instead of lemon juice works just as well for anothre substitution.

Corn with Flavor: Oven-Roasted Corn on the Cob

Ingredients:

• 
  
  2 tbsp finely chopped fresh cilantro (or 1 tbsp dried Cilantro)
  
• 
  
  2 tbsp fresh lime juice
  
• 
  
  1 tbsp olive oil
  
• 
  
  1 tbsp water
  
• 
  
  4 ears corn on the cob, shucked
  

Makes 4 servings

1. 
   
   Preheat the oven to 450 F. Tear off 4 (12-inch-square) sheets of heavy-duty foil.
   
   
   
2. 
   
   In a shallow bowl, combine the cilantro, lime juice, olive oil and water. Roll the corn in the cilantro oil, then place on the foil; brush with any remaining cilantro oil. Wrap the foil around the corn securely, then place directly on an oven rack. Bake, turning occationally, until tender, about 25 minutes.
   
   
   WW Points Value: 2
   

Note: This recipe appears in the WW New Complete Cookbook. I tried this recipe with the baked chicken recipe and it was really nice for a change. I usually boil a pot of water and let the corn sit in the hot water for 20 minutes. Oven-roasted corn is really good and I'm sure it will taste just as good with different herbs as well.

Simple Dinner: Baked Chicken

Ingredients:

• 1 spray(s) cooking spray
• 1 pound(s) uncooked boneless, skinless chicken breast, four 4 oz halves
• 1/2 tsp table salt
• 1/4 tsp black pepper, freshly ground
• 1 tsp olive oil
• 2 tsp fresh lemon juice, or more to taste
• 2 tsp rosemary, fresh, chopped
• 2 tsp parsley, fresh, chopped
• 1/4 cup(s) canned chicken broth
• 1/2 medium lemon(s), quartered (for garnish)

Makes 4 servings
 

1. Preheat oven to 400ºF. Coat a small, shallow roasting pan with cooking spray.

2. Season both sides of chicken with salt and pepper. Transfer chicken to prepared pan and drizzle with oil; sprinkle with lemon juice, rosemary and parsley. Pour broth around chicken to coat bottom of pan.
3. Bake until chicken is cooked through, about 30 to 35 minutes. Garnish with fresh lemon and serve. Yields 1 chicken breast half per serving.

Note: This recipe appears courtestey of weightwatchers.com. It's a very simple dish if you son't want any heavy duty cooking. Serve this dish with a side of veggies.

Stuffed Baked Tomatoes

Ingredients:

• 4 plum tomatoes, halved lengthwise
• 3 oz. shredded part-skim mozzerella cheese (1/2 cup)
• 1/4 cup roughly chopped fresh basil leaves (or 2 tbsp dried basil)
• 2 tbsp freshly grated Parmesean cheese
• 1 garlic clove minced
• salt and freshly ground pepper (optional)

Makes 4 servings

1. Heat the oven to 400 F. Scoop out the inside of each tomato half with a melon baller and chop the scooped pulp. Combine the tomato pulp, mozzarella, basil, Parmesean, garlic and a pinch of salt and pepper.
2. Place tomatoes, cut side up, on a baking sheet. Spoon in the tomato mixture and bake until cheese is melted and lightly browned, about 10 minutes. Serve warm.

Note: This recipe appears courtesey of the South Beach Diet 30 Minutes or Less Cookbook. I cooked this side dish 2 nights ago for a small vegetarian meal and it was nice. I used 1 tbsp of dried basil and 1 tbsp of dried oregano and it worked just as well. Basil and oregano work very well together and they both  have nice scents when cooking.