Western Egg White Omelet

Ingredients:

• 1 tbsp. green bell pepper
• 1 tbsp. chopped scallion
• 1 tbsp. chopped red bell pepper
• 1/2 cup liquid egg substitute
• 3 tbsp. shredded reduced-fat cheese

Make 1 Serving

 

Lightly coat a medium skillet with cooking spray. Saute the peppers and scallions until they are tender-crisp. Pour the egg substitute over the vegetables. When partially set, spread the cheese over half of the egg substitute and fold the omelet  in half over the filling. Continue cooking until cooked through. Serve immediately.

 

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the South Beach Diet book. Here's another meal to kick-start your healthy lifestyle. It's quick, easy and delicious. If you don't have egg substitute, use 2 eggs instead and your omelet will taste just as good. You can use any kind of shredded cheese n this dish and it will still taste good. Don't forget to season your omelet with a pinch of salt and freshly ground black pepper for taste and flavor.

Roasted Asparagus & Red Peppers

Ingredients:

• 1 lb. asparagus, trimmed and fibrous stalks peeled
• 1 large red bell pepper, seeded and cut into ½-inch strips
• 1 lemon
• 1 tsp. extra-virgin olive oil
• 1/2 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1/4 tsp. crushed red pepper

Makes 4 (1/4 of vegetables) Servings

1. Preheat the oven to 400 F. Spray a nonstick baking sheet with nonstick spray.
2. In a large bowl, combine the asparagus and bell pepper strips; spray with nonstick spray. Squeeze in 1 tablespoon juice from the lemon, then add the oil, salt and crushed red pepper; toss well to coat.
3. Arrange the vegetables on the baking sheet. Bake until tender, shaking the pan occasionally, 15-18 minutes. Transfer the vegetables to a bowl; grate in 1 teaspoon zest from the lemon and toss.

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the WW New Complete Cookbook. Here's is another quick and easy side dish that is colorful and healthy to enjoy with any protein at dinner. It's always good to have a variety of vegetables in your freezer so you  can pull something out for dinner if you're in a rush or you've had a long day and you don't want to do a lot of prepping. Roasting vegetables is an easy way to maximize flavor without adding a lot of fat. Roasting helps to caramelize the natural sugars in the vegetables in order to bring out the sweetness. 

Vietnamese Chicken Noodle Soup, Slow-Cooker Style

Ingredients:

• 2 (1/2 lb.) bone-in chicken breasts, skinned
• 6 fresh cilantro sprigs plus leaves for garnish
• 3 scallions, white and green parts separated
• 1 lemongrass stalk, trimmed and finely chopped
• 2 garlic cloves, crushed with the side of a large knife
• 1 (3-inch cinnamon stick)
• 2 star anise (optional)
• 1/2 tsp. salt
• 1/8 tsp. freshly ground black pepper
• 2 (32 oz.) cartons reduced-sodium chicken broth
• 2 oz. thin rice noodles (vermicelli)
• 1/2 small red onion, thinly sliced
• fresh mint leaves
• fresh basil leaves, torn if large
• 4 lime wedges

Makes 4 (2 1/2 cups) Servings

1. Combine the chicken, cilantro sprigs, white parts of the scallions, lemongrass, garlic, cinnamon stick, star anise, if using, salt, and pepper in a 5 or 6-quart slow cooker. Pour the broth over the chicken and vegetables. Cover and cook until the chicken is fork tender, 4-5 hours on high, 8-10 hours on low.
2. At the end of the cooking time, using a slotted spoon, transfer the chicken to a plate; let stand until cool enough to handle.
3. Meanwhile, cook the noodles according to the package directions. Drain and rinse under cold running water.
4. Remove and discard the bones from the chicken; cut the chicken meat into bite-size pieces. Pour the broth through a large sieve set over a large bowl. Discard the vegetables and spices.
5. Stir the chicken and noodles into the slow cooker. Cover and cook on high until chicken and noodles are heated through, about 10 minutes.
6. Finely slice the green parts of the scallions. Ladle the soup into 4 large bowls; sprinkle evenly with the scallions. Garnish each serving with cilantro leaves, red onion, mint leaves, basil leaves, and a lime wedge.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. Chicken noodle soup is one of the ultimate comfort foods. This version of chicken noodle soup has a Vietnamese twist to it. The official soup of Vietnam is called Pho and it's usually eaten for breakfast. Pho can include any protein and it usually includes bean sprouts, jalapeno & serrano peppers, hoisin sauce and noodles. I made this soup during a snow storm and it made the kitchen & whole house smell delicious. This version of homemade chicken noodle soup is delicious. This soup will be good for breakfast, lunch, or dinner. If you make this soup in the morning before you head out, it will be delicious when you come home. I highly recommend adding some chopped carrots to the soup for more vegetables and who doesn't love carrots in chicken soup? The noodles are absolutely delicious with the chicken and the chicken broth has a nice taste to it. This soup is perfect for making on a cold winter day. It will warm your stomach and soul.

Spinach, Basil, & Feta Panini

Ingredients:

• 4 (6-inch whole-wheat hoagie rolls, split; 8 slices whole-wheat bread; or 2 whole wheat pita rounds, halved crosswise & split horizontally)
• 4 cups baby spinach leaves
• 8 thin tomato slices (1 medium tomato)
• 1/4 tsp. kosher salt
• 1/8 tsp. freshly ground black pepper
• 1/4 cup thinly sliced red onion
• 2 tbsp. shredded fresh basil leaves
• 1/2 cup crumbled feta cheese (2 oz.)
• nonstick olive oil cooking spray

Makes 4 Servings

1.  Place hoagie roll bottoms or 4 of the bread slices or 4 pita pieces on a work surface; divide half of the spinach leaves among them. Top spinach with tomato and sprinkle lightly with salt and pepper. Add red onion slices and basil. Top with feta and remaining spinach. Top with hoagie roll tops, remaining bread slices, or pita slices. Press down firmly.
2. Lightly coat and unheated panini griddle, covered indoor electric grill, or large nonstick skillet with nonstick cooking spray. Preheat griddle, grill, or skillet over medium heat or heat according to manufacturer's directions. Add sandwiches, in batches if necessary.
3. If using griddle or grill, close lid and grill for 2-3 minutes or until bread is toasted.
4. If using a skillet, place a heavy plate on top of sandwiches. Cook for 1-2 minutes or until bottoms are toasted. Carefully remove plate, which may be hot. Turn sandwiches and top with the plate. Cook for 1-2 minutes more or until bread is toasted.

WW POINTS VALUE: 8 pts.

Note: This recipe appears in the New Sonoma Cookbook. If you love Mediterranean food and sandwiches, this treat is for you. This sandwich is quick, easy, colorful and flavorful. You can mix and match the herbs and cheeses in this sandwich and it will be delicious no matter what. You can use basil, oregano, marjoram, parsley or dill and use mozzarella, crumbled goat cheese, feta cheese, or even provolone and this panini will be delicious and better than what you would order at a deli.

Italian Bread

Ingredients:

• 1 envelope active dry yeast
• 3/4 cup lukewarm water (105-115 F)
• 2 cups all-purpose flour, plus extra for dusting
• 1/4 whole-wheat flour
• 1 1/2 tsp. salt
• 1 tsp. cornmeal

Makes 12 Servings (1/12 loaf per serving)

1. In a small bowl, sprinkle the yeast over 1/4 cup of the water. Let stand until foamy, about 5 minutes.
2. In a food processor, combine the all-purpose flour, whole-wheat flour, and salt. With the machine running, scrape the yeast mixture and the remaining 1/2 cup of water through the feed tube until the dough just forms a ball. Knead the dough by pulsing until it is smooth and no longer sticky, about 30 minutes.
3. Spray a large bowl with nonstick spray; place the dough in the bowl. Cover loosely with plastic wrap or damp towel and let the dough rise in a warm, draft-free place until it doubles in volume, 40-50 minutes.
4. Punch down the dough; lightly sprinkle a work surface with flour. Turn out the dough; form into a 12 X 16-inch rectangle. Fold into thirds, lengthwise, and pinch he seams to seal, forming into a 12-inch tapered oval loaf.
5. Spray a baking sheet with nonstick spray; sprinkle the cornmeal in a 12-inch strip down the center. Place the loaf on the baking sheet; cover loosely with plastic wrap or a damp towel and let it rise in a warm, draft-free place until doubled in volume, about 30 minutes.
6. Dust the loaf with about 1 teaspoon flour; with a sharp knife or single-edge razor blade, cut 2-3 slashes into the top. Place the upper third of a cold oven; set the oven to 400 F. bake about 20 minutes; reduce the oven temperature to 350 F. Bake until the loaf sounds hollow when tapped on the bottom, 25-30 minutes longer. Remove from the baking sheet and cool completely on a rack.

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. If you love Italian  bread, you'll love this version of homemade Italian bread. I highly recommend making this bread on the weekend because making bread takes time. This bread is so delicious, you'll have it again and  again  and you'll forget it's goof for you. Plus, there is no sugar in this bread so no need to worry. You can use this Italian bread as toast, make slices for a bread basket, as a hoagie or even spread it with olive oil and garlic for homemade garlic bread.

Spicy Southwestern Pork Stew

Ingredients:

• 2 lbs. pork, fat trimmed, cut into 1-inch pieces
• 2 tbsp. Southwestern Spice Rub
• 2 tbsp. extra-virgin olive oil
• 1 cup reduced-sodium chicken broth
• 2 cups onion, chopped
• 2 tbsp. garlic, chopped
• 1 (14 1/2 oz.) can diced tomatoes, with liquid
• 2 cups corn kernels
• 1 cup roasted red peppers, julienned
• 1/4 cup cilantro, chopped
• 1 lime, juiced
• kosher salt
• freshly ground black pepper

Makes 8 Servings

1. Season pork cubes with salt and pepper. Sprinkle generously with spice rub. Let sit up to overnight.
2. Heat a saute pan over medium heat. Add pork and olive oil; brown meat; Deglaze pan with 1/4 cup of the chicken broth; if the meat starts to stick, add a small amount of water. Remove meat from pan.
3. Add onions and garlic to the pan; cook until slightly caramelized. Add tomatoes and the rest of the stock. pour into crockpot; add pork. Cook on low heat for 2 1/2 hours or until the meat is tender, but not shredding. Add corn and red peppers; cook for 30 minutes. Adjust seasoning with salt and pepper. Stir in cilantro and lime juice.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This stew is perfect for making on the weekend and you can enjoy this dish throughout the week. It's packed with flavor and vegetables and you'll forget it's good for you. You can even prepare this in the morning, cook it in the crockpot, go out for the day and come home to the earthy flavors of the Southwest. You can even add cannellini or black beans to this chili for more flavor and nutrients.

Kung Pao Chicken

Ingredients:

• 1/2 cup reduced-sodium chicken broth
• 1/3 cup sake or mirin
• 3 tbsp. hoisin sauce
• 2 tbsp. reduced-sodium soy sauce
• 2 tbsp. cornstarch
• 2 tbsp. honey
• 3 tsp. Asian (dark) sesame oil
• 1 lb. boneless, skinless chicken breasts, cut into 1/2-inch pieces
• 2 scallions, chopped
• 1 tbsp. grated peeled fresh ginger
• 1/4  tsp. red pepper flakes
• 1 (8 oz.) can sliced water chestnuts, drained
• 1 1 /4 cups unsalted dry-roasted peanuts

Makes 8 Servings (3/4 cup per serving)

1. Combine the broth, sake, hoisin sauce, soy sauce, cornstarch, and honey in a bowl; mix well.
2. Heat a large skillet or wok over medium heat until a drop of water sizzles. Pour in 2 teaspoons of the oil and swirl to coat the pan, then add the chicken. Stir-fry until the chicken is cooked through, about 8 minutes. Transfer the chicken to the plate.
3. Add the remaining 1 teaspoon oil to the skillet and swirl to coat the pan. Add the scallions, ginger, and pepper flakes; stir-fry until fragrant, about 30 seconds. Add the water chestnuts and peanuts; stir-fry until heated through, about 1 minute. Add the broth mixture and cook, stirring constantly, until the mixture bubbles and thickens, about 1 minute. Add the chicken and cook until heated through, about 1 minutes longer.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. Who does not love Chinese food once in a while? Kung Pao chicken is a Chinese takeout classic and can be made at home in less time it takes for you to call the restaurant and pick up your order. This version of the Chinese classic gets is bursting flavor from Sake (Japanese rice wine) hoisin sauce, ginger, and red pepper flakes. I highly recommend adding a touch of garlic because garlic ALWAYS makes every savory meal taste better. To make this meal even more authentically Chinese, serve on top of a 1/2 cup of cooked brown rice for an additional 2-3 points a serving. Once you learn to cook this takeout classic, you'll never order Chinese takeout again.

Cranberry-Oatmeal Cookies

Ingredients:

• 1/2 cup whole-wheat flour
• 1/2 tsp. ground cinnamon
• 1/4 tsp. ground nutmeg
• 1/4 tsp. baking soda
• 1/4 tsp. salt
• 1 1/2 cups old-fashioned oats, preferably toasted
• 4 tbsp. unsalted butter, softened
• 1/4 cup packed light brown sugar
• 1 apple, peeled, cored, and grated
• 1 large egg
• 1/2 tsp. vanilla extract
• 1/2 cup dried cranberries

Makes 24 Cookies (2 cookies per serving)

1. Place racks in upper and lower thirds of oven. Preheat oven to 350 F. Spray 2 baking sheets with nonstick spray.
2. Whisk together flour, cinnamon, nutmeg, baking soda, and salt in a large bowl. Stir in oats.
3. With electric mixer on medium speed, beat butter and brown sugar in a separate large bowl until light and fluffy. Add apple, egg, and vanilla, beating until mixed well. Reduce mixer speed to low. Gradually beat in oat mixture until blended. Stir in cranberries. Drop dough by tablespoonfuls, about 1 inch apart, an prepared baking sheets, making total of 24 cookies. With back of spoon, flatten each cookie
4. Bake until cookies are lightly browned, 12-15 minutes. Let cool on baking sheets on wire racks. Transfer to wire racks and let cool completely.

WW POINTS VALUE: 4pts.

 

Note: This recipe appears in the WW New Complete Cookbook. These cookies make a nice after dinner treat. They're full of flavor and you forget they're not bad for you. I highly recommend using a Granny Smith apple in this recipe because Granny Smith apples are tart and go well with cinnamon and oats. You can also use dried cherries in place of the dried cranberries and the cookies will be just as good.

Pan-Seared Salmon with Asparagus & Mushrooms

Ingredients:

• 4 skinless salmon fillets about 1 inch thick (about 1 lb.)
• Kosher salt
• freshly ground black pepper
• 2 tbsp. extra-virgin olive oil
• 2 cups assorted fresh mushrooms
• 1 cup onion, chopped
• 6 garlic cloves, minced
• 1 tbsp. chopped fresh thyme
• 1 cup dry white wine
• 1 cup clam juice, fish or chicken broth
• 2 cups asparagus, cut into 1 1/2-inch long pieces
• 1 cup cherry tomatoes, halved
• 1 tbsp. fresh flat-leaf parsley, chopped
• 1 tsp. fresh lemon juice
• fresh thyme sprigs (optional)

Makes 4 Servings

1. Thaw fish. Rinse fish; pat dry with paper towels. Measure thickness of fish fillets. Season with salt and pepper.
2. In a large skillet, heat 1 tablespoon of the oil over medium heat. Add mushrooms; cook about 5 minutes or until golden brown. Add onion, garlic, and thyme; cook until mushrooms are tender, stirring occasionally. Add wine. Bring to boiling; reduce heat. Simmer, uncovered, about 15 minutes or until liquid is reduced to 1/4 cup.
3. Add clam juice or broth. Return to boiling; reduce heat. Simmer, uncovered, about 15 minutes more or until liquid is reduced to 3/4 cup. Add the asparagus. Cover and cook about 3 minutes or until asparagus is crisp- tender. Stir in tomatoes, parsley, and lemon juice. Season to taste with salt and pepper. Transfer to a serving platter and keep warm.
4. In the same skillet, heat the remaining olive oil over medium heat. Add salmon; cook for 4-6 minutes per 1/2-inch thickness or until salmon flakes easily when tested with a fork, turning once. Serve salmon over vegetable mixture. If desired, garnish with fresh thyme.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This is an elegantly delicious dish that you can serve to anyone. Anyone who eats this dish will eat it up and forget that it's healthy for them. This dish is loaded with omega-3 fats, Vitamin D and other good stuff as well. If you're thinking about going out for dinner, cook this dish at home because you'll save money and it will taste just as good as what you would order at that fine restaurant. 

Multigrain Penne Pasta Salad with Zucchini, Cherry Tomatoes, & Fresh Mozzarella

Ingredients:

• 6 oz. whole wheat penne pasta (2 cups cooked)
• 1 tbsp. extra-virgin olive oil
• 2 tbsp. garlic, sliced thin
• 1 pinch red pepper flakes
• 2 cups zucchini, cut in quarters lengthwise, sliced 1/4-inch thick
• 1 cup cherry tomatoes, cut in half
• 1 tbsp. capers
• 1 tbsp. basil, chopped
• 1 cup fresh mozzarella cheese, cut in 1/2-inch cubes
• 1 tsp. lemon zest
• 1 tsp. lemon juice
• salt
• freshly ground black pepper

Makes 6 Servings (1 1/4 cup per serving)

1. Bring 6 quarts of water to a boil in a large pot. Add 2 tablespoons salt; bring back to a boil. Add pasta; cook for 10 minutes, or follow the directions on the pasta package. Reserve 1 cup of pasta water. Drain pasta in a colander. Spread on a baking sheet to cool.
2. While the pasta is cooking, cook oil and garlic over low heat in a large saute pan until garlic is translucent. Add red pepper flakes, salt, and pepper. Transfer to a small bowl and set aside.
3. Return saute pan to high heat and add zucchini. Saute until crisp and slightly brown. Add tomatoes, capers, basil, and garlic. Season with salt and pepper.
4. Add cooked pasta and 1/4 to 1/2 cup pasta water to zucchini mixture; toss. Add mozzarella, lemon zest and juice, and toss to warm mozzarella through. Adjust seasoning with salt and pepper if necessary. Serve immediately.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This is a great meal whenever you're craving comfort food and it's good for you. You don't always have to eat pasta with alfredo or marina sauce. The zucchini and the tomatoes will fil you up and you won't miss the sauce. It's great for lunch or dinner during the cold winter months.