Air fryer churros with chocolate sauce

 Ingredients:

• cooking spray
• 1/2 cup whole wheat flour
• 1/2 cup plain Greek yogurt
• 3/4 tsp. Vanilla extract, divided
• 2 1/2 tbsp. granular sugar
• 1/2 tsp. ground cinnamon
• 1/3 cup milk
• 4 tsp. unsweetened cocoa powder
• 1 tsp.cornstarch
• 1/8 tsp. cayenne pepper
• 1 tbsp. light butter, melted

Makes 6 Servings (1 churro & 1 tbsp. sauce per serving)

1. In a small bowl, place flour, yogurt, and ½ tsp vanilla; stir well with a wooden spoon until just combined and then keep mixing dough in bowl with your hands until smooth (about 1 minute of kneading).
2. Place a large piece of parchment or wax paper on a work surface and sprinkle lightly with a little flour. Place dough on paper. Use a knife to cut dough into 6 equal pieces. Roll each piece into a 5-inch long rope.
3. Preheat air fryer, if necessary, to 375°F. Coat air fryer basket with nonstick cooking spray. Arrange dough ropes in air fryer, leaving some space between them. Lightly coat dough with nonstick cooking spray. Air-fry until golden brown, 6 to 7 minutes.
4. While churros cook, combine 2 tbsp sugar and cinnamon in a pie plate or other shallow dish. In a glass measuring cup, whisk milk, cocoa, cornstarch, pepper, and remaining 1½ tsp sugar and ¼ tsp vanilla. Microwave on High until bubbly and thick, about 1 minute, whisking every 20 seconds.
5. When churros are done, brush all over with melted butter and roll in cinnamon sugar. Serve warm with sauce.

WW POINTS VALUE: 4 pts. 

Note: This recipe appears on www.weightwachers.com. Churros are the official comfort food of Mexico. They are also a delicious take on doughnuts. I think these doughnuts are better than the doughnuts in America. The dough gets a flavor boost with vanilla extract, and is then rolled into ropes and air-fried until crisp and light. To create the churros effect, the cooked dough gets brushed with a little butter and rolled in cinnamon sugar. The accompanying microwave sauce gets a gentle chile kick that amps up the goodness (you can omit it if you’d like). If you don’t have an air fryer, you can bake the dough at 375°F for about 8 minutes; these churros will just be a little denser than air-fried ones.

Cinnamon Cherry Scones

Ingredients:

• olive oil cooking spray
• 1 cup gluten-free oat flour
• 1/2 cup almond flour
• 1/2 cup coconut flour
• 2 tbsp. monk fruit natural no-calorie sweetener
• 1 tbsp. gluten-free baking powder
• 1 tsp. ground cinnamon
• 1/2 tsp. salt
• 1/2 cup fat-free milk
• 1 large egg
• 1 tsp. vanilla extract
• 1 tsp. fresh lemon juice
• 1/2 cup chopped gluten-free all-natural, no-sugar-added dried cherries

Makes 8 Scones (1 scone per serving)

1. Preheat the oven to 400 F. Line a baking sheet with foil (for easier cleanup) and lightly spray with olive oil.
2. In a large bowl, whisk together the oat flour, almond flour, coconut flour, monk fruit sweetener, baking powder, cinnamon, and salt.
3. In a separate bowl, whisk together the milk, egg, vanilla, and lemon juice. Stir in the wet ingredients into the dry ingredients and mix until well combined. Fold in the dried cherries.
4. Divide the dough into 8 balls and place on the baking sheet. With moistened hands, flatten and shape the dough into 8 triangles, 1 1/2 -2 inches thick. Make sure the triangles are at least 2 inches apart.
5. Bake until lightly golden and a toothpick inserted in the center of the scone comes out clean, 15-20 minutes. Let cool on pan.

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the South Beach Diet Gluten Solutions Cookbook. Who doesn't love a scone once in a while? Cherries and cinnamon make a heavenly combination any time of day. If you don't want to go completely gluten free, I highly recommend using fresh Bing cherries for a juicier bite and more zing to your scones. These scones can be made ahead and be stored in the freezer for up to 3 months.

Capanata

Ingredients:

• 2 lbs. eggplant, sliced into 3/4-inch rounds
• 2 tbsp. extra-virgin olive oil
• 2 cups onions, chopped
• 1 cup celery, sliced into 1/4-inch half moons
• 2 tbsp. garlic, chopped
• 1 cup red or yellow bell peppers, julienned
• 3 tbsp. red wine vinegar
• 2 tbsp. agave nectar
• 2 tbsp. capers, rinsed
• 3 cups tomatoes, cored & coarsely chopped
• 2 tbsp. raisins
• 3 tbsp. chopped oregano or basil, chopped
• 3 tbsp. green olives, chopped
• 2 tbsp. pine nuts
• salt
• freshly ground black pepper
• nonstick cooking spray
• parchment paper

Makes 8 Servings

1. Preheat oven to 400 F.
2. Lay slices of eggplant on parchment-lined baking sheet. Spray both sides with nonstick cooking spray. Bake in hot oven for 15 minutes or until slightly golden. Cool and cut into 3/4-inch cubes.
3. Heat a large sauté pan over medium heat. Add olive oil, onions, and celery. Season with salt and pepper. Sauté until golden brown, about 5 minutes. Add garlic and cook until aromatic. Add peppers' saute 2 minutes. Add vinegar and agave syrup; reduce by half.
4.  Add tomatoes and bring to a simmer. Cook or 8-10 minutes, stirring periodically until the tomatoes have reduced by one quarter. Add eggplant, capers, and raisins; cook for 20 minutes until the vegetables are tender and the mixture is thick, slightly sweet, and fragrant. Stir in herbs, olives, and pine nuts. Adjust seasonings with salt and pepper.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. Caponata is a traditional Sicilian seasoning or topping that is made from cooked vegetables like eggplant, celery and tomatoes and sweetened with vinegar, capers, raisins, and nuts. This makes a great filling for sandwiches. The eggplant will fall apart at the end of the cooking process. Caponata is always best to sit overnight in the refrigerator overnight to allow the flavors to blend. Caponata tastes delicious when served with pasta, cooked meats such as turkey, chicken, beef, pork, lamb and eve fish.

Mini Chocolate-Banana Cupcakes with Peanut Butter Frosting

Ingredients:

• 3/4 cup all-purpose flour
• 1/3 cup unsweetened cocoa powder
• 1 tsp baking powder
• 1 tsp baking soda
• 1/4 tsp table salt
• 3 small bananas, ripe, mashed (about 1 1/2 cups)
• 1/4 cup plain low fat Greek yogurt
• 1/3 cup sugar, granulated
• 1 large egg
• 1 tsp vanilla extract
• 10 Tbsp. mini chocolate chips
• 4 spray cooking spray
• 1 cup lite whipped topping
• 3 Tbsp. creamy peanut butter

Makes 24 Servings (1 cupcake per serving)

1. Preheat oven to 350ºF.
2. In a small bowl, whisk together flour, cocoa powder, baking powder, baking soda and salt. In a large bowl, combine mashed bananas, yogurt, sugar, egg and vanilla extract. Fold dry ingredients into wet ingredient until just combined; gently stir in chocolate chips.
3. Coat a 24 hole mini-muffin pan with cooking spray (or line with cupcake liners) and fill each with a heaping tablespoon batter. Bake until a toothpick inserted in center of a muffin comes out clean, about 13 minutes. Cool to room temperature in pan, about 45 minutes.
4. Meanwhile, to make frosting, beat together whipped topping and peanut butter by hand until light and fluffy. Frost each cupcake with a rounded teaspoon frosting and chill until ready to serve.

WW POINTS VALUE: 2 pts.



Note: This recipe appears on www.weightwatchers.com. You can have your cupcake and eat it too. These delicious treats are packed with flavor and are great for any occasion. These cupcakes are very cake-like in texture but you can really taste the cocoa, bananas and the chocolate chips in this sweet treat. I highly recommend adding a touch of cinnamon and nutmeg into this cupcake for a more Mexican chocolate taste. The peanut butter frosting adds a touch of protein and a nice touch to the cupcake.

Tomato and Feta Frittata

Ingredients:

• cooking spray
• 1 small shallot, chopped
• 2 large eggs
• 4 large egg whites
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 1/2 cups grape tomatoes, cut in half if large
• 1/2 cup crumbled feta cheese
• 2 Tbsp dried bread crumbs, panko variety

Makes 4 Servings (1 wedge per Serving)

1. Preheat broiler.
2. Coat a large heavy-bottomed ovenproof skillet with cooking spray; set over medium heat. Add shallot to skillet; cook until tender, stirring occasionally, about 5 minutes.
3. In a medium bowl, beat together eggs, egg whites, salt and pepper; stir in tomatoes and shallot.
4. Coat bottom and sides of same skillet with cooking spray; set over medium heat. Pour egg mixture into skillet; cook until almost set, loosening edges of frittata occasionally, about 5 minutes. Sprinkle cheese over eggs; top with panko.
5. Place skillet under broiler, 4 inches from heat; broil until cooked through and panko browns, about 30 seconds to 1 minute (watch carefully to avoid burning). Remove from broiler immediately and let sit for 1 minute; cut into 4 wedges.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears on www.weightwatchers.com. This is a quick and easy dish that can be made and enjoyed for breakfast, lunch, dinner or even Sunday brunch. If you don't have a shallot, half of a diced onion will work just as well. The combination of tomatoes and feta cheese is creamy they go well in any dish, including eggs. This frittata is even tasty without the bread crumbs. If you don't have feta cheese, any crumbled cheese will do just fine. If you have any frittata leftover, store it in an air tight container and have it for breakfast the next day and it will taste just as good. If you want an authentic Mediterranean flare to this frittata, I highly recommend adding some herbs such as parsley, oregano, or dill.



Southwestern Fritatta

Ingredients:

• nonstick olive oil spray
• 8 eggs
• 2 tbsp. canned diced green chili peppers or jalapeno peppers
• 1/8 tsp. freshly ground black pepper
• 2 slices Canadian bacon, cut into thin strips, or 1/2 cup chopped cooked ham
• 2 Roma tomatoes, thinly sliced
• 2 oz. reduced-fat shredded Monterey Jack cheese (1/2 cup)
• 1 tbsp. chopped fresh cilantro

Makes 6 Servings

1. In a large bowl, whisk together eggs, jalapenos, pepper, and bacon. Set aside.
2. Lightly coat a large skillet with olive oil cooking spray. Preheat over medium heat.
3. Pour egg mixture into the skillet; do not stir. Add the tomatoes and cheese on top. As eggs set, run a spatula around the edge of a skillet, lifting eggs so uncooked portions flows underneath. Continue cooking and lifting edges until eggs are almost set (surface will be moist).
4. Place the skillet under a heated broiler 6-7 inches from the heat and cook for 2 minutes, or until the eggs are just set. Slide the frittata onto a large serving plate and serve. Garnish with cilantro.

 

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. The original recipe was a Southwestern Breakfast Strata but you can make it into a frittata with some minor changes. Fritattas are a great way to kick-start your healthy lifestyle or if you fell off the bandwagon and you want to lose those pesky pounds. This frittata contains two kinds of vegetables, two kind of protein and cheese so these ingredients will fill you up and not leave you hungry. Friattas are just as healthy as stratas and you can enjoy them anytime of the day and at any stage of your diet/lifestyle. If you make these on the weekend or for a weeknight dinner, you can enjoy them throughout the week or for breakfast the next day.

Peach, Raspberry & Almond Galette

Ingredients:

• 3 cups peaches, washed, seed removed, cut into 1/4-inch wedges
• 1 cup raspberries
• 2 oz. unsweetened applesauce
• 2 tbsp. light brown sugar
• 1 tsp. lemon zest
• 1/2 tsp. vanilla
• 1 tbsp. cornstarch
• 1 pinch of salt
• 1 tbsp. ground almonds
• 1 tbsp. sliced almonds, lightly toasted
• 1 (11-inch) Whole-Wheat Galette Crust (see recipe)
• 1 tbsp. agave nectar syrup
• nonstick cooking spray

Makes 12 Servings

1. Preheat oven to 425 F.
2. Combine peaches, raspberries, applesauce, sugar, lemon zest, vanilla, cornstarch and salt in a bowl.
3. Lightly spray 2 half sheets of parchment paper (12-inches by 14-inches) with nonstick cooking spray. place pie dough between the 2 sheets of parchment and roll 1/8-inch thick. To prevent sticking, periodically peel the parchment paper from the dough and then replace the dough between them. Once the dough is the desired thickness, remove top sheet, keeping the pie crust on the bottom sheet of parchment paper. Place on a sheet pan.
4. Sprinkle 1 tablespoon ground almonds in a 10-inch circle on the pie crust. Scoop the fruit mixture into the center of the pie crust, leaving a 1-inch rim around the outside. Be sure to capture all the juice. using the parchment paper, gently fold the 1-inch rim over the edge of the fruit all around the galette. Sprinkle the 1 tablespoon sliced almonds on top.
5. Bake galette on the bottom rack of an oven for 50 minutes, turning halfway through the cooking time. The fruit juices should bubble and thicken; the crust should start to lightly brown.
6. Remove from oven, brush edge of tart with 1 tablespoon agave syrup, and let cool for 20 minutes.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This is a comforting and colorful dessert. Heck, you can even enjoy this treat for breakfast! This dessert is also healthier than most desserts because there isn't as much sugar as most desserts. Most of the sugar in this dessert is the natural sugar from the fruit. The combination of lemon zest and almonds add a touch of both crunch and zing to the fruity flavors. You can use any kind of summer fruit in this galette dish such as strawberries, blueberries, blackberries, rhubarb, apricots, nectarines or plums. You can even use pears and apples for a fall dessert in the galette dish but they will have to be peeled and sliced. I highly recommend adding a touch of cinnamon, nutmeg and/or ginger to the fruit mixture because these spices always make your fruity desserts taste better. Serve this rustic dessert at your next dinner party and people will be happy, I guarantee.

Crustless Feta & Cheddar Quiche

Ingredients:

• nonstick olive oil cooking spray
• 4 eggs, beaten
• 1/3 cup whole-wheat pastry flour
• 4 cloves garlic, minced
• 1 tbsp. chopped fresh dill, thyme or mint
• 1/4 tsp. freshly ground black pepper
• 1/8 tsp. kosher salt
• 1 1/2 cups low-fat cottage cheese
• 1 (10 oz.) package frozen chopped broccoli, cooked and drained
• 1 cup  crumbled feta cheese (4 oz.)
• 1 cup reduced-fat cheddar cheese (4 oz.)

Makes 8 Servings

1. Preheat the oven to 350 F. Lightly coat a 9-inch pie plate with cooking spray.
2. In a medium bowl, combine the eggs, flour, garlic, dill, salt and pepper. Stir in cottage cheese, broccoli, feta and cheddar. Spoon into the prepared pie plate.
3. Bake for 40-45 minutes or until a knife inserted near center comes out clean. Cool on a wire rack for 5-10 minutes before serving.

WW POINTS VALUE: 8 pts.

 

Note; This recipe appears in the New Sonoma Cookbook. This crustless quiche is so creamy and delicious it will quickly fill you up and leave you happy. There's nothing like the combination of eggs, herbs and different cheeses. You can use dill, thyme, mint, oregano, parsley or basil or a combination of herbs and the quiche will still be delicious. You can substitute frozen chopped spinach in place of the broccoli and the quiche will be just as creamy. I highly recommend making this quiche on a Sunday morning when you're relaxed and not in a hurry. You'll want to enjoy this treat and you can eat whatever is left for your next breakfast. 

Crustless Spinach, Roasted Red Pepper and Feta Quiche

Ingredients:

• nonstick olive oil cooking spray
• 4 eggs, beaten
• 1/3 cup whole wheat pastry flour
• 4 garlic cloves, minced
• 1/2 tsp. dried dill
• 1/2 tsp. dried basil
• 1/2 tsp. dried oregano
• 1/2 tsp. dried parsley
• 1/4 tsp. freshly ground black pepper
• 1/8 tsp. kosher salt
• 1 1/2 cups low-fat cottage cheese
• 1 (10 oz.) bag chopped spinach. cooked and drained
• 1/2 cup diced roasted red pepper
• 1 cup crumbled reduced-fat feta cheese

 

Makes 8 Servings

1. Preheat the oven to 350 F. Lightly coat a 9-inch pie plate with cooking spray.
2. In a medium bowl, combine the eggs,  pastry flour, garlic, herbs, spinach and roasted red pepper. Spoon into the prepared pie plate.
3. Bake for 40-45 minutes or until a knife inserted near center comes out clean. Cool on a wire rack for 5-10 minutes before serving.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. Who says quiche needs a crust? You can have your quiche and eat it too for breakfast, lunch and dinner. The original recipe was a cheese flavored quiche  but there were different variations and I chose this one. I kept the dill but added basil, oregano and parsley to bring out the Mediterranean flavors. This quiche had the bold and colorful flavors of the Mediterranean mixed in with cottage and feta cheeses which make it so good. The spinach and  peppers also quickly filled me up. Quiches do take time to make but they're worth the time and effort in the end. 

Chocolate Zucchini Bread

Ingredients:

• 1 1/2 cups all-purpose flour
• 1 cup whole-wheat flour
• 1/2 cup granulated sugar
• 1 tsp. salt
• 1 tsp. ground cinnamon
• 2 tsp. baking soda
• 1/4 tsp. baking powder
• 1/2 cup unsweetened cocoa powder
• 3 eggs, lightly beaten
• 1 cup low-fat yogurt
• 2 tsp. vanilla extract
• 3 cups zucchini, small or medium sized, raw, grated
• 1/2 cup mini semisweet chocolate chips
• cooking spray
• parchment paper

Makes 12 Servings (1 9-inch bread)

1. Preheat oven to 350 F. Spray a 9-inch by 13-inch cake pan with nonstick cooking spray. Line with parchment paper, spray again, and dust lightly with flour. Shake off excess flour.
2. Combine the flours, sugar, salt, cinnamon, baking soda, baking powder, and cocoa powder. Sift if necessary to remove lumps.
3.  Combine eggs, yogurt, and vanilla. Add zucchini and chocolate chips. Gently mix into dry ingredients. Do not overmix.
4. Pour into prepared pan and spread in an even layer. Bake for 35-40 minutes or until a toothpick inserted in the center comes out clean. Cool on a rack.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. Who knew that zucchini and chocolate would make a delicious combination and be good for you? If you're a fan of carrot cake with cream cheese frosting, you will like this dessert. Plus, you won't miss the creamy frosting. Spring is here and summer is approaching and this is the perfect treat to enjoy for breakfast, dessert or even as a light snack during the day. Heck, you won't miss the butter on this bread. You could even add 1/2 cup chopped walnuts or almonds to the bread for an extra bit of crunch but it may affect the points value. You can also use shredded yellow squash in place of the zucchini and the chocolate bread will still be deliciously healthy. I also highly recommend using smaller loaf pans is you have them because you can always wrap them and freeze them or even give them as gifts.

Feta-Stuffed Greek Lamb Burgers

Ingredients:

• 1 lb. lean ground lamb
• 2 garlic cloves, minced
• 1/2 tsp. dried parsley
• 1/2 tsp. dried oregano
• 1/2 tsp. dried dill
• 1/2 cup onion, finely chopped
• 1 egg
• 1/4 cup dried whole-wheat bread crumbs (optional)
• salt
• freshly ground black pepper
• 1/2 cup reduced-fat feta cheese, crumbled
• olive oil cooking spray
• 3/4 cup spinach leaves
• 1 tomato, sliced into 4
• 4 whole-wheat buns, lightly toasted

Makes 4 Servings (1 burger per serving)

1.  In a large mixing bowl, mix together lamb, cheese, onions, garlic, parsley, oregano, dill, egg, bread crumbs, salt, pepper and feta cheese until thoroughly combined. Shape lamb mixture into 4 patties; place on a plate and refrigerate until ready to cook.
2. Coat a nonstick ridged grill pan with cooking spray. Heat a grill or a grill pan over medium-high heat. Add burgers and cook,without moving, for 4 to 5 minutes. Flip burgers; cook on other side until cooked through, about 4 to 5 minutes more.
3. To assemble burgers, place burgers on buns, top with spinach, tomato, cucumber and top with condiments of your choice.

WW POINTS VALUE: 9 pts. with bun, 7 without bun

 

This recipe was inspired from www.weightwatchers.com. I know this burger looks like a labor of work but it is worth the time and effort and the end result is to die for. The Weight Watchers website has recipes for 2 burgers: Greek-Style Cheeseburger and a Feta-Stuffed Lamb Burger. I read both recipes and thought, why not a feta-stuffed Greek lamb burger? It's my own creative twist on what a sophisticated cheeseburger should taste like. I've been cooking burgers for a couple of years now so I was ready for a challenge. I went semi-South Beach style on this burger by mixing the onions, feta, cheese, garlic, herbs and egg in the meat so everything holds together and it's packed with flavor. If you're on South Beach, save the bread crumbs for Phase 2. The bread crumbs hold the burger together. What gives this lamb burger the authentic Greek taste are the parsley, oregano, dill and feta cheese. If you really want to go Greek on this cheeseburger, I highly recommend adding spinach leaves, a tomato slice, cucumber slices, Dijon mustard, mint pesto, sun-dried tomato pesto, aioli, or tzatziki sauce to bring out the Greek flavors. DO NOT add ketchup to this burger! Adding ketchup is insulting to the country of Greece. You can also use ground sirloin, chicken or turkey in place of the lamb but it could affect the points value to the burger. This burger will quickly fill you up and leave you so satisfied you will not miss the French fries. I highly recommend serving this burger at your next gathering. One bite of this juicy treat and you'll never eat at a fast food joint again. Iron Chefs Michael Symon and Bobby Flay will be very impressed with this Greek-inspired cheeseburger it's that good.

 

Tomato and Basil Fritatta

Ingredients:

• 5 egg whites
• 1 egg
• 1 tbsp. chopped fresh basil or 1/2 tsp. dried, crushed
• 1/8 tsp. kosher salt
• freshly ground black pepper
• nonstick olive oil cooking spray
• 1 cup chopped fresh spinach
• 2 scallions, sliced
• 1 garlic clove, minced
• 1 small tomato, chopped
• 1/4 cup reduced-fat mozzarella cheese, shredded

Makes 4 Servings

1. Preheat the oven to 350 F. In a medium bowl, lightly beat together egg whites and whole egg. Stir in basil, salt and pepper; set aside.
2. Coat an 8-inch skillet with cooking spray. Preheat the skillet over medium heat. Add spinach, scallions and garlic. Cook for 1-2 minutes or until spinach begins to wilt. Remove skillet from heat; drain, if necessary.
3. Pour eggs over spinach in the skillet. Bake for 6-8 minutes or until eggs are set. Sprinkle with chopped tomato and cheese. Bake for 1-2 minutes more or until the cheese melts. Cut the frittata into wedges to serve.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. Eggs are great for breakfast, lunch and dinner. I changed the recipe and used mozzarella cheese in place of cheddar for a more Mediterranean flavor. This frittata was delicious and it quickly filled me up thanks to the tomatoes, spinach and cheese.  You can use any kind of Italian cheese such as mozzarella, Parmesan, Asiago, provolone, etc. and this frittata will still be yummy. You can also use canned diced tomatoes if you don't have any fresh tomatoes on hand. This frittata is very thin because it's made mostly of egg whites. If you want to make this frittata thicker, add 2 tablespoons of milk to make the eggs a little creamier.

Canadian Bacon and Eggs Pockets

Ingredients:

• 4 egg whites
• 2 eggs
• 3 tbsp. water
• 1/8 tsp. kosher salt
• freshly ground black pepper
• 3 oz. Canadian bacon, chopped
• 2 tbsp. sliced scallions (optional)
• nonstick cooking spray
• 2 oz.  (1/2 cup) reduced-fat cheddar cheese (optional)
• 2 large whole-wheat pita bread rounds, cut in half

Makes 4 Servings

1. In a medium bowl, combine egg whites, eggs, water, salt and pepper. Beat with a wire whisk or rotary beater until well mixed. Stir in Canadian bacon and, if desired, scallions.
2. Lightly coat a large skillet with nonstick cooking spray. Preheat over medium heat. Add eggs to the skillet. Cook, without stirring, until mixture begins to set on the bottom and around edges.
3. Using a spatula or large spoon, lift and fold the partially cooked eggs so the uncooked portion flows underneath. Continue cooking for about 2 minutes or until eggs are cooked through but still glossy and moist. Remove from heat immediately. Fold in cheese.
4. Open pita halves to form a pocket. Pull pita halves with eggs.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. Eggs are absolutely delicious for breakfast, lunch and dinner. You get your grains, protein and a little dairy in this sandwich and it will quickly fill you up. If you want to make your eggs a little creamier, substitute 3 tablespoons of skim milk in place of the water. Milk always make eggs fluffier. I was surprised how delicious these eggs were made mostly of egg whites. Another yummy thing about this dish was it was made into a sandwich. If you don't have pita pockets, you can always use a whole wheat tortilla and it will still be delicious. These bacon and egg sandwiches are quick and easy and better than the egg sandwiches you get at the fast food joint. 

Broccoli and Parmesan Souffle

Ingredients:

• Cooking spray
• 1lb. broccoli, florets, finely chopped
• 2/3 cup all-purpose flour
• 2 cups low-fat milk
• 1 garlic clove, minced
• 1/2 cup reduced-fat sour cream
• 2/3 cup grated Parmesan cheese, high-quality suggested
• 1 tsp. lemon zest
• 1 tsp. table salt
• 1/2 tsp. freshly ground black pepper
• 3 large eggs, separated
• 3 large egg whites

Makes 12 Servings (3/4 cup per serving)

1. Preheat oven to 325ºF. Coat a 2-quart soufflé dish with cooking spray.
2. Bring a medium-size pot of water to a boil; cook broccoli for 4 minutes. Immediately remove broccoli from pot and plunge in a bowl of ice water to stop it from cooking; when cool, drain and set aside.
3. In a medium saucepan, combine flour, milk and garlic; set over medium-high heat and bring to a boil for 1 minute, stirring constantly. Reduce heat to medium-low and add sour cream, Parmesan cheese, lemon zest, salt, pepper and egg yolks; cook until thick, stirring constantly, about 1 minute. Pour mixture into a large bowl and stir in broccoli; set aside.
4. In a mixing bowl, using an electric mixer, beat all six egg whites until stiff peaks form; gently fold into broccoli mixture, a little at a time, until combined.
5. Immediately spoon broccoli mixture into prepared dish and bake until eggs are set, about 35 to 45 minutes. Serve immediately.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears on www.weightwatchers.com. This makes a delicious side dish and as a main dish. It's elegant and filling at the same time. This dish does take time and effort but in the end, it's worth it. You can use whole wheat or gluten-free flour in this recipe and it will still be delicious. You can also use cheddar cheese in this soufflé but it could affect the points value. Broccoli goes well with cheddar and Parmesan. You have to serve this soufflé immediately because once you take the soufflé out of the oven, it falls right away.

 

 



Apple Pie Crumble

Ingredients:

• 1  cooking spray, butter-flavored if possible

For the crust:

• 1 cup flour 
• 2 tsp. granulated sugar
• 1/4 tsp. table salt
• 3 Tbsp. unsalted butter, cut into small chunks
• 2 Tbsp. water, at room temp

For the filling:

• 4 medium fresh apples, peeled, cored and sliced 1/4-inch thick
• 1/4 cup granulated sugar
• 1 Tbsp. flour 
• 1/4 tsp. ground cinnamon
• 1/4 tsp. ground nutmeg
• 1 tsp. fresh lemon juice
• 1 Tbsp. water, at room temp 

For the crumble:

• 2 Tbsp. unsalted butter, melted 
• 1/3 cup uncooked rolled oats 
• 5 Tbsp. flour
• 2 Tbsp. granulated sugar         

Makes 8 Servings (1 piece per serving)

1. Place oven rack in middle of oven. Preheat oven to 400ºF. Coat a 9-inch pie plate with cooking spray.
2. To make crust, combine flour, sugar and salt in bowl of a food processor fitted with a steel blade; whiz to combine. Scatter butter over flour mixture; pulse until dough resembles coarse meal. Slowly add water, adding another tablespoon if needed, until dough comes together. Place dough in prepared pan and press dough up sides and around bottom to form a crust; prick bottom of crust with a fork 5 or 6 times.
3. To make filling, combine all filling ingredients in a medium bowl and toss gently to combine; evenly spread filling over crust.
4. To make crumble, in a small saucepan, melt butter. Add oats, flour and sugar; stir to combine and scatter over apples.
5. Bake for 20 minutes. Reduce heat to 350ºF and continue baking until crust and crumble are golden and apples are juicy, about 30 to 40 minutes. If pie crust or crumble is getting too dark, cover with foil for last 20 minutes of baking. Let rest at least 30 minutes before slicing into 8 pieces and serving.

 

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears on www.weightwatchers.com. Who doesn't love homemade apple pie? You will not find this dessert at a restaurant. This warm treat gives you the combination of warm juicy apples mixed in with cinnamon and nutmeg topped with an oatmeal-like crumb topping all sitting on a homemade pie crust. I highly recommend using Granny Smith Apples in this recipe because they're very tart and great for baking. I also highly recommend adding a touch of ginger, almond and vanilla extracts to this pie for more flavor. Vanilla and almond and extracts always make desserts better.  This dessert takes time and effort but it's worth it.

 

Asparagus Risotto

Ingredients:

• 1/2 tsp. salt (for water)
• 1 pound uncooked asparagus, trimmed and cut into bite-size pieces
• cooking spray
• 1 Tbsp. unsalted butter   
• 3 small shallots, minced
• 1 cup uncooked Arborio rice 
• 1 Tbsp fresh lemon juice
• 4 cups low-sodium chicken broth
• 1/3 cup grated Parmesan cheese 
• 1/8 tsp table salt, or to taste 
• 1/8 tsp black pepper, or to taste     

Makes 6 Servings

1. Bring a large pot of salted water to a boil. Fill a large bowl with ice water. Add asparagus to pot; blanch for 2 minutes. Immediately remove asparagus from pot and place them into ice water (to stop them from cooking and help retain their bright green color); set aside.
2. Coat a medium pot with cooking spray and set over medium heat; melt butter. Add shallots; cook, stirring frequently, until translucent, about 5 to 7 minutes. Add rice and toss to coat; cook for 2 minutes. Add lemon juice; cook, until all lemon juice has been absorbed, stirring continuously so rice does not stick to sides of pot, about 1 minute.
3. Meanwhile, bring broth to a simmer; keep warm.
4. Add 1/2 cup of hot broth to pot at a time; stir until absorbed. Repeat with remaining broth, making sure each addition of broth is absorbed before adding more. This process takes about 20 minutes.
5. When rice turns creamy and just done (should be slightly chewy and not mushy), remove pot from heat; add cheese and stir well. Stir in asparagus; season with salt and pepper.

WW POINTS VALUE: 5 pts (1 scant cup per serving)

 

Note: This recipe appears on www.weightwatchers.com. Rice is such a delicious comfort food especially when it's done right. Risotto is an Italian rice dish that is cooked in broth (meat, fish or vegetable-flavored) with onions, wine and butter cooked to a creamy consistency. Risotto also contains Parmesan cheese and Italian herbs which are key ingredients to making it creamy. Last night, I had baked halibut seasoned with bread crumbs, lemon juice, salt, freshly ground black pepper, Parmesan cheese and parsley and it was delicious. I wanted a delicious side dish to go with the fish and this risotto looked to good to pass up.  I love risotto and this asparagus risotto hit the spot. I used vegetable and turkey broth in this dish and the flavor was so heavenly. I also added dried herbs such as parsley, basil and majoram as well as garlic to this dish for a more Italian flavor. This dish also reminded me of the risotto I had at Magnolia's in Charleston, S.C. and I think I perfected the dish to a T (but added with asparagus). This dish is great as a main dish, side dish or even as a heavy snack. I highly recommend adding garlic and herbs because garlic and herbs always make a dish better. This dish goes well with fish, chicken, turkey, veal or even duck.

 

Eggplant Parmigiana

Ingredients:

• Cooking spray
• 1/3 cup seasoned breadcrumbs, Italian-style
• 1 Tbsp grated Parmesan cheese
• 1 tsp dried Italian seasoning
• 2 garlic cloves, minced
• 1 medium eggplant
• 2 large egg whites, lightly beaten
• 1 1/2 cups tomato sauce
• 1/2 cups shredded part-skim mozzarella cheese

Makes 4 Servings

1. Preheat oven to 350°F. Coat a 9 X 13-inch baking dish with cooking spray; set aside.
2. Combine bread crumbs, Parmesan cheese, Italian seasoning and garlic powder in a medium-size bowl; set aside. Remove skin from eggplant and trim off ends; slice eggplant into 1/2-inch-thick slices.
3. Dip eggplant first into egg whites and then into bread crumb mixture. Bake eggplant on a nonstick cookie sheet until lightly browned, about 20 to 25 minutes, flipping once.
4. Place a layer of eggplant on bottom of prepared baking dish, then add 1/3 of tomato sauce and 1/3 of mozzarella cheese. Repeat with 2 more layers in same order. Bake until cheese is melted and sauce is bubbling, about 10 minutes more.

WW POINTS VALUE: 4 pts. (4 pieces per serving)

Note: This recipe appears on www.weightwatchers.com. You can make this Italian restaurant classic at home at a fraction of what you pay out and it's much healthier for you since it's baked and not fried. This is a nice alternative to chicken or veal parmigiana if you want a vegetarian version. I highly recommend serving pasta with marinara sauce for an authentic Italian meal along with a glass of red wine of your choice and you'll feel like you're in Italy.

Oven-Fried Mozzarella Sticks

Ingredients:

• olive oil cooking spray
• 8 oz. tomato sauce
• 2 tsp ground oregano, divided
• 3 slices whole wheat bread, torn
• 1 tsp dried thyme
• 8 oz. part-skim mozzarella cheese, cut into 8 finger-like strips
• 2 tbsp honey mustard

Makes 4 Servings

1. Preheat oven to 400ºF. Coat a baking sheet with cooking spray.
2. In a small saucepan, combine tomato sauce and 1 teaspoon of oregano; set pan over low heat and simmer 10 minutes.
3. Meanwhile, in a food processor, combine bread, remaining teaspoon of oregano and thyme; process until mixture resembles fine crumbs. Place crumbs in a shallow bowl. (Tip: Use the ends of the loaf of bread for the bread crumbs since those slices are often uneaten.)
4. Coat cheese sticks with honey mustard. Transfer cheese to bread crumb mixture and turn to coat. Arrange cheese on prepared baking sheet and lightly coat with cooking spray.
5. Bake until golden brown, about 4 to 5 minutes. Serve with warmed tomato sauce on the side. 

 

WW POINTS VALUE: 5 pts (2 cheese sticks and about 1/4 cup of sauce per serving)

 

Note: This recipe appears on www.weightwatchers.com. This is what I like to think as bar food but also comfort food. Who doesn't love Italian food and who does not love mozzarella sticks? Normally, mozzarella sticks are deep fried and high in fat. These guilty plaesures are quick and easy and are baked. I highly recommend serving these as appetizers before your main course or even as a snack when you're watching TV. These treats are like pizza without the bread crust.

 



Italian Turkey Burgers

Ingredients:

• Cooking spray
• 1 pound lean ground turkey
• 1/3 cup onions, finely chopped
•  2 garlic cloves, minced
• 2 tsp fennel seed
• 1/2 tsp salt
• 1/4 tsp freshly ground black pepper
• 4 spray(s) olive oil cooking spray
• 2 small ripe tomatoes, red or yellow, thinly sliced
• 1 cup basil, fresh, leaves, torn or thinly shredded
• 4 reduced-calorie hamburger rolls
   

Makes 4 Servings

1. Coat a grill or grill pan with cooking spray; preheat to medium-high.
2. In a large mixing bowl, combine turkey, onion, garlic, fennel seed, salt and pepper; form into four 1/2-inch-thick patties. Coat burgers and inside of rolls with cooking spray.
3. Grill burgers for 5 minutes; flip burgers and add rolls to grill. Grill open-face rolls until lightly charred, about 1 to 2 minutes; remove to serving plates. Grill burgers until cooked through, about 5 minutes more.
4. To serve, top grilled rolls with burgers and tomato slices; garnish with basil.

WW POINTS VALUE: 7 pts

 

Note: This recipe appears on www.weightwatchers.com. Sometimes you feel like having a juicy burger and it totally hits the spot. If you're ever craving a big, fat, juicy burger with lots of flavor, this one's for you. It's a different kind of burger in that it's made of ground turkey and has Italian flavor and seasonings in it. The fennel, onions and garlic give these burgers a taste like an Italian sausage. If you have to, add a pinch of bread crumbs to the burger meat to hold the burger together and add a little Parmesan cheese to give the burger a little more Italian flavor. I also recommend adding a little arugula or spinach leaves to give your burger more flavor and color. The addition of spinach, arugula, Parmesan and bread crumbs may affect the point values but they are worth it. one bite of these burgers and you'll never go to a fast food joint or Italian restaurant again.

 



Baked Turkey and Jack Cheese Chimichangas

Ingredients:

• cooking spray
• 1/2 lb. lean ground turkey
• 16 oz. fat-free canned refried beans
• 1 3/4 cups salsa
• 4 1/2 oz. canned mild green chili peppers, drained and diced
• 1 tsp chili powder
• 3 tbsp scallions, thinly sliced
• 1 cup shredded reduced-fat Monterey Jack cheese
• 8 large whole-wheat tortillas
• 1 cup salsa
• 1/2 cup fat-free sour cream

Makes 8 Servings

1. Preheat oven to 350ºF. Coat a large skillet with cooking spray. Coat a 13- X 9- X 2-inch baking dish with cooking spray.
2. Add turkey to skillet and cook over medium-high heat until lightly browned, about 5 minutes. Drain any excess liquid from pan and then add beans, 1 3/4 cups of salsa, chili peppers, chili powder and scallions. Cook until heated through, about 3 minutes; stir in cheese.
3. Meanwhile, wrap tortillas in foil; warm in oven for 10 minutes.
4. Assemble chimichangas by spooning about 1/2 cup of turkey mixture onto each tortilla; fold in sides and roll up.
5. Place chimichangas, seam-side down, in prepared baking dish. Bake, uncovered, until tortillas are crisp and browned, about 20 minutes. Serve each topped with 2 tablespoons of salsa and 1 tablespoon of sour cream.

WW POINTS VALUE: 5pts

 

Note: This recipe appears on www.weightwatchers.com. Who doesn't love comfort food whether it was Italian, Mexican, Chinese, etc? I was really craving comfort food with lean protien and I've always wanted to try these. These Chimichangas really hit the spot. They were so delcious and filling and I thoroughly enjoyed them. You don't need to fry this traditional Mexican comfort food. Bake the tortillas until they are lightly browned and crisp. The filling of this comfort food is so delicious with the cheese melted in with the salsa, beans, veggies and turkey. I highly recommend making your own salsa because it's fresh and you know what's in it. You can also use any kind of Mexican cheese in this dish and it  will still be delicious and you can also substitute black beans in place of the refried beans. I also highly recommend using fresh jalapeno peppers in place of the canned green chili peppers for a more authentic Mexican taste. Also, use as much sour cream as you'd like because you'll need it to cool off the heat in your mouth.