Monday, September 28, 2009

Recipes 09/28/09 - 10/04/09

Tuscan Bean Soup

1 cup packaged peeled baby carrots, coarsely chopped
1 small onion, chopped
3 Tbsp. olive oil
2 15-oz. cans cannellini beans, rinsed and drained
1 32-oz. box reduced-sodium chicken broth
2 to 3 tsp. dried Italian seasoning, crushed
1 5-oz. pkg. baby spinach
Freshly cracked black pepper
Cracker bread (optional)

1. In 4-quart Dutch oven cook and stir carrots and onion in 1 tablespoon olive oil over medium-high heat 3 minutes. Add beans, broth, and seasoning. Bring to boiling; slightly mash beans. Reduce heat; simmer, uncovered, 8 minutes, stirring occasionally.

2. Meanwhile, in large skillet heat remaining oil over medium-high heat. Add spinach; toss with tongs 1 to 2 minutes, just until wilted. Remove from heat. Ladle soup; top with spinach, sprinkle with pepper. Serve with cracker bread.
Serves 4
WW pts=5, Calories 254, Total Fat (g) 11, Saturated Fat (g) 2, Monounsaturated Fat (g) 7, Polyunsaturated Fat (g) 1, Cholesterol (mg) 0, Sodium (mg) 919, Carbohydrate (g) 36, Total Sugar (g) 7, Fiber (g) 12, Protein (g) 16, Vitamin C (DV%) 22, Calcium (DV%) 11, Iron (DV%) 21

Chicken Baked in White Wine Marinade

1 cup dry white wine
1 cup vertically sliced onion
1 teaspoon chopped fresh thyme
4 (8-ounce) bone-in chicken breast halves
2 garlic cloves, minced
1 bay leaf
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

1. Combine first 6 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 4 hours or up to 24 hours, turning occasionally.
2. Preheat oven to 375°.
3. Place the chicken, skin side up, in an 11 x 7–inch baking dish. Pour marinade over chicken. Cover and bake at 375° for 20 minutes. Uncover and bake an additional 40 minutes or until done. Transfer chicken to a platter. Discard skin, bay leaf, and marinade. Sprinkle chicken evenly with salt and pepper.
Wine note: Chicken breasts such as these have a delicate flavor and work best with light wines. In summer, serve them with a cold pinot grigio, which is generally made without oak and is lighter and fresher than chardonnay. Try the snappy Tamás Estates Pinot Grigio from Monterey County, California and Livermore Valley. The 2006 is $12. —Karen MacNeil
Serves 4
WW pts=4, Calories: 184 (19% from fat), Fat: 3.8g (sat,mono 1.3g,poly 0.8g), Protein: 33.2g, Carbohydrate: 2.1g, Fiber: 0.3g, Cholesterol: 90mg, Iron: 1.3mg, Sodium: 377mg, Calcium: 24mg
Source: Cooking Light Magazine

Huevos Rancheros Wraps

4 high fiber low carb tortillas
1 cup mild or medium salsa
1 cup liquid egg substitute
1/4 cup nonfat milk
1/2 cup shredded reduced-fat Jack cheese

Warm tortillas according to directions on package. In a small saucepan, heat salsa on low until heated through.

Meanwhile, whisk egg substitute and milk in a small bowl. Cook in a nonstick skillet over medium heat, gently lifting the setting egg substitute mixture to allow the rest of the liquid to cook.

When eggs are cooked through, though still moist, remove from heat and divide into four.

Spread heated salsa on warmed tortillas, followed by one-fourth of the egg substitute. Sprinkle with cheese, then roll burrito style.
Serves 4
WW pts=2, Per Burrito: Calories 140, Total Fat 4.5g (sat 1.8g), Cholesterol 8.1mg, Sodium 640.4mg, Carbohydrate 15.6g, Fiber 7.5g, Protein 16g, Sugar 4.0g, Calcium 137mg

Shepherd's Pie

2 cups prepared mashed potatoes (such as Simply
3/4 pound ground sirloin
3/4 cup picante sauce
1/3 cup water
1 tablespoon ground cumin
2 teaspoons sugar
1/8 teaspoon salt
1 (15-ounce) can kidney beans, drained and rinsed
1/2 cup (2 ounces) preshredded reduced-fat extrasharp
cheddar cheese

1. Prepare mashed potatoes according to package directions; keep warm.
2. Cook beef in a large nonstick skillet over medium-high heat until browned, stirring to crumble. Stir in picante sauce, water, cumin, sugar, salt, and beans; bring to a boil. Reduce heat; simmer until mixture thickens (about 5 minutes).
3. Remove from heat. Spoon mashed potatoes over meat mixture, and sprinkle with cheese. Cover and let stand 2 minutes or until cheese melts.
Serves 4
per 1 cup: WW pts=5, Calories: 279 (19% from fat), Fat: 6g (sat 2.2g, mono 2.2g,poly 0.5g), Protein: 25.7g, Carbohydrate: 30.5g, Fiber: 8g, Cholesterol: 48mg, Iron: 2.2mg, Sodium: 699mg, Calcium: 88mg
Source: Cooking Light Magazine

Low Fat Summer Frittata

1/2 cup liquid egg substitute such as Egg Beaters
1/2 cup halved and sliced zucchini (or 1/4 cup each of
sliced zucchini and summer squash)
1 medium tomato, sliced and deseeded
1 tbsp reduced-fat sharp cheddar cheese
1 tbsp freshly chopped basil
Freshly ground black pepper

1. Coat a small oven-proof skillet with nonstick cooking spray. Preheat broiler.
2. Gently sauté vegetables and tomato until golden. Pour egg substitute over and around vegetables. Add extra tomato slices on top if desired. Sprinkle with chopped basil. Cook for 3 minutes until frittata is cooked around the edges. Place skillet under broiler and broil for 2 minutes, or until frittata is just set and golden around the edges. Sprinkle with freshly ground black pepper.
Serves 1
WW pts=2, Calories 111, Calories from Fat 15, Total Fat 1.7g (sat 0.9g), Cholesterol 5mg, Sodium 298mg, Carbohydrate 8.5g, Fiber 2g, Protein 15.5g

Chicken, Mushroom, and Gruyere Quesadillas

1 teaspoon olive oil
1 cup presliced mushrooms
1/2 cup thinly sliced onion
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 teaspoon bottled minced garlic
1 tablespoon sherry or red wine vinegar
2 (10-inch) fat-free flour tortillas
1 cup shredded cooked chicken breast (about 8
1 cup arugula
1/2 cup (2 ounces) shredded Gruyère cheese
Cooking spray

1. Heat a large nonstick skillet over medium-high heat. Add olive oil to pan; swirl to coat. Add mushrooms, sliced onion, salt, and pepper to pan; sauté 5 minutes. Stir in garlic, and sauté 30 seconds. Add vinegar; cook 30 seconds or until liquid almost evaporates.
2. Arrange half of mushroom mixture over half of each tortilla. Top each tortilla with 1/2 cup chicken, 1/2 cup arugula, and 1/4 cup cheese; fold tortillas in half.
3. Wipe pan clean with a paper towel. Heat pan over medium heat. Coat pan with cooking spray. Add tortillas to pan. Place a heavy skillet on top of tortillas; cook 2 minutes on each side or until crisp.
Watermelon-jicama salad: Combine 4 cups (1/2-inch) cubed seedless watermelon, 1 1/2 cups (1/2-inch) cubed peeled jicama, 1 cup chopped English cucumber, and 1/2 cup chopped red onion. Add 2 tablespoons fresh lemon juice, 2 teaspoons sugar, and 1 teaspoon olive oil; toss well.
Serves 4
WW pts=6, Calories: 270, Fat: .9g (sat 3.7g,mono 3g,poly 0.8g), Protein: 25.2g, Carbohydrate: 20.3g, Fiber: 3g, Cholesterol: 64mg, Iron: 1.7mg, Sodium: 391mg, Calcium: 242mg
Source: Cooking Light Magazine

Eggs Florentine

1/2 cup plain low fat yogurt
2 tbsp fat-free mayonnaise
1 tsp Dijon mustard
2 whole wheat English muffins, split
1 cup baby spinach leaves
1 tbsp vinegar
Pinch of salt
4 eggs
Freshly ground black pepper
Fresh parsley for garnish

1. In a small pan, whisk together yogurt, mayonnaise and mustard. Stir gently on a low heat until warm.
2. Place spinach in a microwavable dish, sprinkle with a little water and microwave for 20-30 seconds until gently wilted.
3. Toast the muffins and place one half on four plates. Spread 1 tbsp of warm sauce on each half muffin, followed by one-fourth of the spinach.
4. Fill a large skillet with 2 inches of water and 1 tbsp vinegar (to help the eggs keep their shape). Add a pinch of salt to the water. Bring water to a boil, then reduce heat to low so that the water is barely simmering. Break each egg gently into a shallow bowl and empty carefully into skillet. Simmer for 3-5 minutes until desired doneness, spooning hot water over the yolk until slightly opaque.
5. Using a slotted spoon, carefully remove eggs from water, letting excess water drain away; place on top of spinach. Drizzle remaining sauce over each egg. Sprinkle with freshly ground black pepper, garnish with parsley, and serve immediately.
Serves 4
WW pts=3, Calories 160, Calories from Fat 56, Total Fat 6.3g (sat 5.6g), Cholesterol 214mg, Sodium 391mg, Carbohydrate 15.6g, Fiber 2.1g, Protein 10.5g

Fettucine Alfredo

2 tbsp. cornstarch
1 3/4 cup skim milk
2 cloves garlic, crushed
1/4 cup light cream cheese
1/3 cup grated Parmesan cheese
2 tsp. light margarine
1 tbsp. minced fresh basil
12 oz. spinach fettuccine noodles, cooked and drained
salt and pepper, to taste

In a large saucepan, blend cornstarch with milk until smooth. Add garlic and stir over low heat until sauce has thickened. Whisk in cream cheese, Parmesan cheese, margarine and basil. Add noodles and toss to coat well. Serve immediately. Optional: You can also add grilled chicken, turkey, smoked salmon or flaked tuna. Add some cooked chopped broccoli or mixed vegetables for color and flavor.
Additional Suggestions:
1. Add 2 cups of chopped broccoli to the pasta during the last 4 minutes of cooking to add fiber, flavor and color.
2. Add cut-up cooked chicken, turkey, smoked salmon or flaked tuna to the pasta dish just before serving. Your dish will be great for guests without a lot of effort
Serves 8
Calories 355; Total Fat 6.8 g; Saturated Fat 2.9 g; Cholesterol 12 mg; Sodium 292 mg; Carbohydrate 57 g; Fiber 2.5 g; Protein 18 g, WW pts=7

Deb's Fruit & Protein Smoothie

1 oz. protein powder
1 cup Fage Total 0% Greek nonfat yogurt
1 cup Trader Joe's Berry Medley
water to blend

blend all ingredients in blender
Serves 1
calories=331, fat=1g, sat fat=0g, chol=0mg, sodium=85mg, carbs=35g, fiber=8g, sugar=17g, protein=43g, vit A=11%, vit C=60%, calcium=20%, iron=11%, WW pts=6

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