Buckwheat-Applesauce Griddle Cakes

Ingredients:

• 1 large egg
• 1 large egg white
• 1 cup plain low-fat yogurt
• 1/2 cup unsweetened applesauce
• 1 1 /2 tbsp. canola oil
• 1 tbsp. pure maple syrup
• 3/4 cup whole-wheat flour
• 1/2 cup buckwheat flour
• 2 tsp. baking powder
• 1/2 tsp. salt

Makes 6 Servings (3 griddle cakes per serving)

1. Beat the egg, egg white, yogurt, applesauce, oil and maple syrup in a small bowl. Whisk together the whole wheat flour, buckwheat flour, baking powder, and salt in a large bowl. Add the yogurt mixture to the flour mixture, stirring until just combined.
2. Spray a large griddle or skillet with nonstick spray and set over medium heat. Pour 1/4 cupfuls of the batter onto the griddle. Cook  until bubbles appear and the edges of the griddle cakes look dry, about 2 minutes. Turn and cook until browned, 2-3 minutes longer. Repeat with the remaining batter to make a total of 12 griddle cakes.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW in 20 Minutes Cookbook. You can enjoy these quick and easy treats for breakfast, lunch or dinner. The only sugar you'll find in these pancakes can be found in the unsweetened applesauce. If you don't have access to applesauce, a whole apple, cored, peeled and shredded mixed in with the wet ingredients will work just as well. You can even make these griddle cakes into waffles and they will be just as delicious. I highly recommend adding a teaspoon of ground cinnamon and a half a teaspoon of ground nutmeg for more flavorful griddle cakes/waffles.

 

Chicken Stew with Dumplings

Ingredients:
Stew:

• 1 lb. boneless, skinless chicken thighs or breasts, cut into 1-inch chunks
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 onion, chopped
• 1 tbsp. whole-wheat flour
• 2 cups reduced-sodium chicken broth
• 1 large (10 oz.) Yukon gold potato, diced
• 1 cup frozen peas & carrots
• 1 tsp. dried tarragon

Dumplings:

• 3/4 cup whole-wheat flour
• 1 1/2 tsp. baking powder
• 1/4 tsp. salt
• 1/2 cup fat-free milk
• 2 tsp. melted unsalted butter
• 2 tbsp. chopped fresh flat-leaf parsley

Make 4 Servings (1 cup stew with 2 dumplings per serving)

1. To make the chicken stew, spray a nonstick Dutch oven with nonstick spray and set over medium-high heat. Add the chicken; sprinkle with the salt and pepper and cook, turning occasionally, until browned, about 6 minutes. Add the onion; cook, stirring frequently, until softened, about 4 minutes. Add the flour and cook, stirring constantly, until lightly browned, about 1 minute. Stir in the broth and potato; bring to a boil. Reduce the heat and simmer. covered, until the chicken and potato are cooked through, about 15 minutes. Stir in the peas and carrots and the tarragon; return to a boil. Reduce the heat and simmer 2 minutes.
2. Meanwhile, to make the dumplings, combine the flour, baking powder and salt in a medium bowl. Add the milk, butter, and parsley; stir until a soft dough forms.
3. Drop the dough, by 8 rounded tablespoonfuls onto the simmering stew. Cover the Dutch oven and simmer about 8 minutes. Uncover and simmer until the dumplings have doubled in size and are cooked through, about 3 minutes longer.

WW POINTS VALUE: 10 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook.  Don't be intimidated by this dish. It may look a tad messy when you're plating it but the end result is comforting and delicious. If you love stews, you'll love this dish. This meal is like a chicken pot pie but without the pie crust. I highly recommend adding some minced garlic in with the onions because garlic always makes everything taste better.

Vegetable & Bean Soup

Ingredients:

• 1 (1 lb.) bunch Swiss Chard, thick stem ends removed and discarded
• 2 tsp. extra-virgin olive oil, + extra for drizzling
• 2 celery stalks, chopped
• 1 small onion, chopped
• 1 garlic clove, minced
• 3 cups low-sodium tomato vegetable juice
• 1 (14 1/2 oz.) can unsalted diced tomatoes
• 1 (15 oz.) can cannellini beans, rinsed and drained
• 1/2 tsp. oregano
• salt
• freshly ground black pepper

Makes 4 (1 3/4 cup) Servings

1. Submerge chard in cold water and rinse thoroughly, thinly slice stems and coarsely chop leaves.
2. Heat 2 teaspoons of the oil in a large saucepan over medium-high heat. Add celery and onion and cook, stirring often, until softened, about 5 minutes. Add garlic and cook 1 minute more. Add broth, tomatoes with juice, beans, and oregano; bring to a low boil.
3. Reduce heat to medium-low, cover, and simmer for 10 minutes. Add chard and cook for 5 minutes more. Season with salt and pepper, drizzle with oil, and serve hot.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. This soup is a great way to kick-start your healthy lifestyle. This soup has 5 servings of vegetables (7 servings if you're using V-8 juice) and is filled with lots of nutrients. I highly recommend pureeing your vegetables in a blender or food processor after cooking them and putting them back into the pan for a creamier texture. You can use spinach, arugula, or kale in place of the Swiss Chard and your soup will still be delicious. I also highly recommend using minced garlic with the onions & celery because garlic always makes everything taste better. Don't forget to sprinkle a little Parmesan cheese on top of the soup for an authentic Italian taste.

Raspberry-Chocolate Shortbread Bars

Ingredients:

• 2 cups reduce-fat buttermilk baking mix
• 1/3 cup packed granular brown sugar
• 2 tbsp. unsalted butter, melted and cooled
• 2 tbsp. fat-free milk
• 1 (14 oz.) can fat-free sweetened condensed milk
• 1 1/4 cups semisweet chocolate chips
• 3 tbsp. chopped pecans
• 1/3 cup seedless raspberry preserves

Makes 30 Servings (1 bar per serving)

1. Preheat oven to 350 F. Line 9 x 13-inch baking pan with foil, extending foil over rim of pan by 2 inches. Spray foil with nonstick spray.
2. Whisk together baking mix, brown sugar, and butter in a large bowl. Transfer 1/4 cup mixture to small bowl; set aside. Drizzle milk over mixture in large bowl and stir until evenly moistened. Turn into prepared pan and press to evenly cover bottom. Bake until edges brown, about 15 minutes.
3. Put condensed milk and 1 cup chocolate chips in large microwavable bowl. Microwave on High 1 minute. Stir until chips are melted; microwave 10-15 seconds longer if necessary. Spread filling evenly over hot crust. Mix pecans into reserved crumb mixture. Sprinkle over filling. Spoon jam by 1/2 teaspoonfuls over filling, spacing about 2 inches apart. Sprinkle with remaining 1/4 cup chocolate chips.
4. Bake until filling is set and jam is bubbly, about 25 minutes. Cool completely in pan on rack. Lift from pan using foil. Cut into 30 bars.

WW POINTS VALUE: 5 pts.

Note: This recipe appears in the WW Tastier than Takeout Cookbook. This sweet treat may take some tome and effort but it's worth it. If you love the combination of fruit and chocolate, this treat is for you. If you don't have buttermilk baking mix, substitute 2 cups flour with 1/4 cup powdered buttermilk and your treats will taste just as good. These treats are great to make on the weekend and you will be able to enjoy them throughout the week. You can use any kind of berry preserves in this recipe and your shortbread bars will be just as delicious.

Sirloin Steak with Artichokes, Tomatoes, and Olives

Ingredients:

• 4 (6 oz.) sirloin steaks, about 3/4-inch thick
• 2 tsp. extra-virgin olive oil
• 1/4 cup water
• 1 garlic clove, minced
• 1 tsp. oregano
• 4 plum tomatoes, diced
• 1 (9 oz.) package frozen artichoke hearts, thawed and quartered
• 1/2 cup pitted kalamala olives, coarsely chopped
• salt
• freshly ground black pepper

Makes 4 Servings

1. Season steaks with salt and pepper. Heat oil in a large skillet over medium-high heat. Cook steak 4-5 minutes per side for medium-rare. Transfer to a plate.
2. Add water to the hot pan, scraping any brown bits from the bottom; reduce heat to medium. Add garlic an oregano; cook until garlic has softened, about 1 minute. Add tomatoes and cook 3 minutes more. Stir in artichokes and olives and cook until warmed through, about 2 minutes. Season with salt and pepper to taste and serve warm with steaks.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. This dish is quick, easy, delicious and just as good as what as what you would order in a restaurant. Don't be intimidated by this dish. It's really good and people will love this dish. Tomatoes, artichokes, and Kalamata olives are staples of Mediterranean cooking and these ingredients go great with steak, chicken, pork, lamb, veal and even fish. This dish can be made any day of the week and will quickly become a family favorite. 

Chicken Breasts with Cremini Mushroom Sauce

Ingredients:

• 4 (5 oz.) boneless, skinless chicken breasts
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 2 tsp. extra-virgin olive oil
• 12 oz. cremini mushrooms, thickly sliced
• 1/3 cup dry white wine
• 1/3 cup reduced-sodium chicken broth
• 2 tsp. all-purpose flour
• 2 garlic cloves, minced
• 2 tsp. chopped fresh rosemary
• 2 tbsp. chopped fresh flat-leaf parsley

Makes 4 Servings ( 1 piece of chicken w/generous 1/3 cup sauce)

1. Sprinkle the chicken with the salt and pepper. Heat 1 teaspoon of the oil in a large skillet over medium heat. Add the chicken and cook until lightly browned, about 4 minutes on each side. Transfer the chicken to a plate.
2. Add the remaining  1 teaspoon oil to the skillet. Add the mushrooms and cook, stirring often, until the mushrooms are browned, about 5 minutes.
3. Whisk together the wine, broth, and flour in a small bowl until smooth. Add the skillet along with the garlic. Cook, stirring constantly, until the sauce bubbles and thickens, about 1 minute. Return chicken to the skillet, turning to coat with the sauce; sprinkle with the rosemary. Reduce the heat and simmer, covered, turning the chicken occasionally, until cooked through, about 5 minutes. Sprinkle with the parsley.

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This dish will quickly become a company favorite. This dish take about 20-30 minutes to make and has a delicious end result. It's a simple and easy dish to make for family and friends. If you don't want wine in this dish, substitute chicken broth or fresh lemon juice and your dish will still be good. You can round out this meal by serving whole steamed vegetables and cooked whole wheat pasta for soaking up the sauce. If you do this, the point value will increase by 4 points.

Rich & Creamy Oatmeal with Blueberries and Walnuts

Ingredients:

• 3 cups water
• 2 cups quick-cooking oats
• 1/4 cup granulated sugar
• 1/2 tsp. cinnamon
• 1/2 cup fat-free milk
• 1 1/2 cups thawed frozen fat-free whipped topping
• 1 cup fresh or thawed frozen blueberries
• 1 tbsp. chopped walnuts

Makes 4 (1 cup) Servings

1. Combine the water, oats, sugar, and cinnamon in a medium saucepan and bring to a boil. Cook, stirring constantly, until thickened, about 5 minutes.
2. Remove the saucepan from the heat and stir in the milk until combined. Fold in the whipped topping and blueberries; sprinkle with the walnuts.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW in 20 Minutes Cookbook. If you love oatmeal, this dish is for you. This oatmeal is quick, easy and delicious and you can make this for breakfast, lunch or dinner any day or night of the week and people will be happy. You can use granulated brown sugar for a sweeter and much heavenlier flavor to go with the cinnamon and nutmeg. You can use any kind of berry such as raspberry, strawberry, blackberry, cranberry, or even cherry and it will still be delicious. You can even use apples, raisins or dried apricots along with the berries but it will add the point value to the oatmeal but it will quickly fill you up. It's even better the next day for breakfast.