Creamy Parmesan Polenta

Creamy Parmesan Polenta

adapted from Bon Appetit October 1994

Polenta is nothing more than coarsely ground cornmeal. It differs from grits in the type of corn that is used and the grind. Click this link to learn more.

Makes 3 servings                                                              5 WW points / serving

3/4 cup water
1/2 cup polenta (yellow cornmeal)
1 1/4 cup Homemade chicken stock or canned broth
1/2 cup grated Parmesan cheese
2 Tbsp. fat free milk
1 Tbsp. Parkay cooking oil spray
Kosher salt and freshly ground black pepper

1. Combine water and cornmeal in small bowl.
2. Bring broth to boil in saucepan.
3. Slowly add cornmeal mixture, stirring until well blended.
4. Reduce heat to low and simmer until polenta is very thick, stirring occasionally, about 15 minutes.
5. Mix in 1/4 cup cheese, milk and Parkay; Season to taste with salt and pepper.
6. Sprinkle with remaining cheese prior to serving.

Enjoy!

Seared Sea Scallops with Cauliflower Puree

Seared Sea Scallops with Cauliflower Puree

adapted from Cooking Light March 2011

To get a good sear on the scallops you want them to be dry and the pan to reach a temperature of you pan to be at about 425F. I choose to use grapeseed oil which has a smoke point of 420F where as olive oil's smoke point of 350F. Exceeding the smoke point of olive oil can release harmful compounds into the food. The oil may also oxidize which will impart off flavors. If you do not have grapeseed oil, vegetable or canola oil both have smoke points of about 400F.

Makes 2 servings                                                        1 WW point / serving

1 cup chopped cauliflower florets
1/2 cup cubed peeled potato
1/2 cup water
1/4  cup homemade chicken stock or canned broth
1 1/2 tsp grapeseed oil
3/4 pounds sea scallops, patted dry
1/2 tsp. kosher salt, divided
1/4 tsp. fresh coarsely ground black pepper
3/4 tsp. Parkay cooking oil spray
Pinch of crushed red pepper

1. Place the cauliflower, potato water and stock into a small saucepan. 
2. Bring to a boil; Cover, reduce heat, and simmer until the potato is tender, about 6 minutes.
3. Remove lid; Let stand, uncovered, while you cook the scallops.
4. Heat a skillet over high heat.; Add oil and swirl to coat. 
5. Pat scallops dry with paper towels; sprinkle with 1/4 teaspoon salt and black pepper. 
6. Add scallops to pan; cook 3 minutes on each side or until desired degree of doneness. 
7. Remove scallops from pan; Keep warm
8. Place the cauliflower mixture in a small food processor with 1/2 teaspoon salt, Parkay, and red pepper. Blend until smooth. 
9. Serve the scallops on top of the puree.

Enjoy!

Asparagus, Peas, and Radishes with Tarragon

Asparagus, Peas, and Radishes with Tarragon

adapted from Epicurious

Spring is finally here Time to celebrate with a combination of springtime vegetables.

Makes 2 servings                                                            0 WW points / serving

1 cup asparagus, cut into 2 inch pieces

1/4 cup frozen peas, thawed
1 radish, thinly sliced and cut in half
1 1/2 tsp Parkay cooking oil spray

Kosher salt & freshly ground black pepper

1. Bring a pot of water to a boil; add the asparagus and cook until tender crisp, about 3 minutes.
2. Strain the asparagus and return it to the pot; add the peas and Parkay
3. Cook until the peas are warmed thru, about 1-2 minutes
4. Remove rom the heat; Add the radishes and tarragon; toss to combine.
5. Season to taste with salt and pepper before serving.

Enjoy!

Parsnips & Carrots en Papillote with Wine, Maple and Thyme

Parsnips & Carrots en Papillote with Wine, Maple and Thyme

Adapted from Bobby Flay Fit©

Cooking en papillotte is the act steaming food in a closed parchment bag. Parchment bags can be purchased but if you want to try making the bags yourself here is a video from Bon Appetit demonstrating the technique. This technique create vegetables that are al dente and slightly caramelized.

If you never had a parsnip, they look like a white carrot but have an earthy, nutty taste which contrasts nicely with the sweeter carrots.

Makes 2 servings

¼ lb. carrots, peeled and cut into thick batons (sticks about ½” x ½” x 2”)
¼ lb. parsnips, peeled and cut into thick batons (sticks about ½” x ½” x 2”)
2 tsp. olive oil
1 tsp. regular or sugar free maple syrup
1 tsp. butter or Parkay cooking oil spray™
1 tsp. finely chopped fresh thyme or 1/3 tsp dried
Small splash of Chardonnay, your favorite white wine or apple juice
Kosher salt and freshly ground black pepper to taste

1. Preheat the oven to 425F.
2. Place the parchment paper on a baking sheet.
3. Loosely mound all of the ingredients in the center of the parchment.
4. Fold the parchment over the vegetables and crimp the edges to prevent the steam from escaping. – See the video link for a great demonstration.
5. Bake for about 30 minutes until the vegetables are tender crisp.
6. Transfer to a plate; cut open the bag being careful of the steam escaping.
7. Serve in the parchment or transfer to a serving bowl.

Enjoy!

Roasted Cauliflower Mashed Potatoes

Roasted Cauliflower Mashed Potatoes

adapted from Cooking Light

The cauliflower decreases the carb content of this hearty side dish. There is still a strong cauliflower taste but the potatoes give this dish more of a masked potato mouth feel.

Served with Cran-Turkey Meatballs and Fat Free Gravy

1/2 pound chopped peeled potato

1/2 pound cauliflower florets
Cooking spray
1/4 cup warm fat free milk
1 Tbsp. Parkay cooking oil spray
1/4 tsp. salt
1/8 tsp. freshly ground black pepper

1. Preheat an oven to 400F.
2. Bring a pot of water to a boil. Add the potatoes and cook 15 minutes or until tender. Drain; put through a ricer.
3. Coat cauliflower florets with cooking spray; roast at 400° for 15 minutes or until browned.
4. Place cauliflower in a food processor; process until smooth.
5. Fold cauliflower into potatoes. Add milk, Parkay, salt, and pepper; stir well.
6. Serve with your favorite protein.

Garlic Parsnip Puree

Garlic Parsnip Puree

adapted from Food Network Magazine November 2016

This sweet smooth puree is so good you won't even miss your mashed potatoes.

Makes 4 servings                                                    1 WW pp / serving
2/3 cup fat free half and half
1/3 cup water
1 lb. parsnips, peeled and sliced
2 garlic cloves, sliced
1 Tbsp. Parkay cooking oil spray
2/3 tsp. Kosher salt

1. Put all ingredients in a pot and bring to a boil.
2. Reduce heat to medium-low, cover and simmer until the parsnips are soft, about 8 minutes.
3. Drain the parsnips, reserving all of the cooking liquid.
4. Transfer parsnips to a food processor or blender
5. Puree with enough of the cooking liquid until it is smooth and to your desired consistency. (I use almost all of it.)

Enjoy!

Fat Free Queso

Fat Free Queso

adapted from Rachael Ray Every Day March 2012

This queso is a little bit grainier than the full fat version but it meets the need when you are trying to eat healthier.

You can tame the heat by using canned diced tomatoes with green chilies or by leaving out the chilies all together.

Makes about 1 3/4 cups                                                  1 WW pp / 1/2 cup

1 1/2 Tbsp. Parkay cooking oil spray
1 Tbsp. flour
1/2 cup skim milk + additional for thinning if needed
3/4 cup fat free shredded cheddar cheese
1/2 10 oz. can diced tomatoes with habaneros, well drained

1. In a small saucepan, whisk the cooking oil spray with the flour over medium heat for 1 minute to form a roux.
2. Slowly add the milk whisking after each addition until fully incorporated.
3. Stir in the cheese and whisk until melted;
4. Add in the tomatoes and stir to incorporate.
5. Thin with a little more milk if needed prior to serving.

Enjoy!

Cauliflower-Potato Mash

Cauliflower-Potato Mash

If you don't like the taste or texture of mashed cauliflower, mixing it 50-50 with steamed potatoes creates a taste an texture closer to mashed potatoes.

Makes 3 servings                                                                1 WW pp / serving

10 oz. peeled potatoes, cut into 1 inch chunks
10 oz. cauliflower florets
2 Tbsp. Parkay cooking oil spray
3 Tbsp. skim milk

Kosher salt

Freshly ground black pepper

1. In a large pot, bring a inch of water to a boil.
2. Place the potatoes in a steamer basket and place into the pot with boiling water, making sure the water does not touch the potatoes.
3. Cover and steam for 8 minutes.
4. Add the cauliflower to the pot and continue steaming for another 5 minutes or until the potatoes and cauliflower are tender.
5. Transfer the potatoes and cauliflower to a food processor with the milk and Parkay.
6. Process to desired consistency.
7. Season to taste with salt and pepper before serving.

Enjoy!

Cajun Shrimp Skillet

Cajun Shrimp Skillet

adapted from Taste of Home

Looking for a low-fat, low carb meal to celebrate Mardi Gras? This is a nice alternative to shrimp etouffee.

1 Tbsp. Parkay cooking oil spray
2 garlic cloves, minced
1/2 cup beef stock
1 tsp. Worcestershire sauce
1 tsp. freshly ground pepper
1/2 tsp. Kosher salt
1/2 tsp. dried thyme
1/2 tsp. dried rosemary
1/2 tsp crushed red pepper
1/4 tsp. dried oregano
1 lb. uncooked, large shrimp, peeled and deveined

Creole Fried Rice, optional

1. In a large skillet heat the Parkay and cook the garlic until fragrant, about 1 minute.
2. Stir in the stock, Worcestershire sauce and seasonings; bring to a boil.
3. Add the shrimp and cook until the shrimp turn pink, stirring occasionally, about 3 minutes.
4. Serve with Creole Fried Rice if desired.

Enjoy!

Grilled Venison Chops with Blackberries

Grilled Venison Chops with Blackberries

adapted from Epicurious

Every once in a while we like to get an expensive piece off meat and treat ourselves. When we were in Wegmans yesterday we found venison chops. I did a little hunting online and found a Bobby Flay which I tweaked a little to decrease the fat. I am sure this recipe would be good with blueberries as well.

Makes 2 servings                                                    4 WW Blue points / serving    

4 bone-in venison chops (14 oz. total)

2 tsp. leek agrumato or plain olive oil

Montreal steak seasoning or your favorite steak seasoning.

2 Tbsp. Parkay cooking oil spray

8 fresh sage leaves

12 blackberries, cut in half

Kosher salt & Freshly ground black pepper

1. Preheat a grill pan over high heat. (I like to use an infrared thermometer and make sure it is at least 550F)
2. Brush both sides of the chops with the oil and season to taste with steak seasoning.
3. Cook the chops until rare - medium rare, about 2-3 minutes per side.
4. Remove from the pan to a plate and tent with foil.
5. Meanwhile, heat the Parkay in a small skillet and fry the sage until the edges are starting to curl. remove to a paper towel to drain.
6. Add the blackberries to the Parkay and cook for about 20 seconds, until starting to soften; Sprinkle with salt and pepper.
7. Serve the chops topped with the blackberries and fried sage leaves.

Enjoy!

Dill & Scallion Peas

Dill & Scallion Peas

adapted from Taste of Home

The herbs elevate plain frozen peas to an elegant side and it is easy to prepare.

Makes 4 servings                                                     0 WW Blue points / serving

1 pkg. (10 oz.) frozen peas

2 Tbsp. fresh dill, chopped

2 Tbsp. scallions, greens parts only, minced

1/2 tsp. lemon pepper seasoning

1 Tbsp. Parkay cooking oil spray

Kosher salt & Freshly ground pepper

1. Cook peas according to the package directions.
2. Stir in remaining ingredients.
3. Season to taste with salt and pepper and serve.

Enjoy!

Dilly Cauliflower Mash

Dilly Cauliflower Mash

adapted from Food Network

Dill, parsley and garlic amp up this cauliflower mash.

Depending on the size of the cauliflower you may need to increase or decrease the milk and Parkay a little.

Makes 3 servings                                                     0 WW Blue points / serving

1/2 large head of cauliflower, cut into small florets

1 Tbsp. Parkay cooking oil spray

2 Tbsp. fat free skim milk

1 Tbsp. chopped fresh dill

1 Tbsp. chopped fresh parsley

1 small garlic clove, chopped

Kosher salt & Freshly ground black pepper

1. Bring a couple of inches of water to a boil.
2. Place the cauliflower in a steamer basket and place the basket in the pot of boiling water; cook covered until it is fork tender, about 8 minutes.
3. Transfer the cauliflower to a food processor and puree with the Parkay, milk, dill, parsley and garlic.
4. Season to taste with salt and pepper before serving.

Enjoy!

Parmesan Spaghetti Squash

Parmesan Spaghetti Squash

adapted from Cuisine at Home 

The parmesan cheese gives the usually bland spaghetti squash a kick.

I find the easiest way to scrape out the seeds with any winter squash is by using an ice cream scoop. Don't forget to save the seeds for roasting.

 

Makes 3 servings                                                    1 WW Blue points / serving

1 spaghetti squash (about 1 lb.)

1 cup water

2 Tbsp. Parkay cooking oil spray

2 Tbsp. Parmesan cheese

Kosher salt

1/2 tsp. dried parsley

1. Preheat the oven to 400F.
2. Cut the squash in half and scoop out the seeds.
3. Place the squash cut side down in a baking pan; add the water.
4. Bake for 35 minutes or until it is easy to pierce the skin with a fork.
5. Using a oven mitt, hold the squash and scrape out the flesh with a fork, (giving it the appearance of spaghetti) and place it in a large bowl.
6. Add the Parkay, Parmesan, and parsley, toss to combine.
7. Season to taste with salt before serving.

Enjoy!

Sweet & Savory Grilled Corn

Sweet & Savory Grilled Corn

adapted from Food Network

The sweet and savory blend brings a brightness to the grilled corn.

Makes 2 servings                                                     0 WW Blue points / serving

2 cobs of Basic Grilled Corn

2 Tbsp. Parkay cooking oil spray

3/4 tsp. garlic powder

3/4 tsp. chopped fresh parsley

1/2 tsp. sugar substitute

Pinch Kosher salt

1. Remove the corn kernels from the cobs. 
2. Combine the Parkay, garlic powder, parsley and sugar substitute in a small bowl.
3. Toss the Parkay mixture with with corn before serving.

Enjoy!

Cauliflower Mash with Parmesan

 Cauliflower Mash with Parmesan

The smoother you can get the cauliflower the more like silky mashed potatoes it tastes. It certainly substitutes well for a mashed potato craving.

Makes 3 servings                                                      1 WW Blue point / serving

1/2 large head of cauliflower, about 1 1/4 lbs., broken into florets

1/4 cup shredded Parmesan cheese

1/3 cup skim milk

1 Tbsp. Parkay cooking oil spray

Kosher salt & Freshly ground black pepper to taste

Minced fresh parsley, optional

1. Bring a couple inches of water to a boil in a medium pot.
2. Place florets into a steamer basket and place in the pot; cover; cook 10 minutes or until tender.
3. Transfer the florets to a food processor* and puree with the milk, cheese, and Parkay until smooth.
4. Season to taste with salt and pepper; garnish with parsley if using before serving.

Enjoy! 

Carrots Vichy

Carrots Vichy

Adapted from Gourmet Magazine February 1999 

According to Gourmet Magazine, many people in France cook these carrots these carrots in the pure water of Vichy. You can buy Vichy water online but for $5.50 for 1.8 ounces, I'll stick with my filtered tap.

Makes 2 servings                                                     0 WW Blue points / serving

1/2 lb. carrots, peeled and sliced on the diagonal 1/8 inch thick

1 Tbsp. Parkay cooking oil spray

2 Tbsp. water

1/2 tsp. fresh parsley, chopped

Kosher salt

Freshly ground black pepper

1. In a small sauce pan, combine the Parkay, water and carrots.
2. Cook covered over low heat stirring occasionally until tender-crisp about 10-15 minutes.
3. Sprinkle with parsley.
4. Season to taste with salt and pepper and serve.

Enjoy!

Glazed Julienne Carrots

Glazed Julienne Carrots

adapted from Cooking Light Annual Recipes 1997

My husband has a sweet tooth so I thought I would indulge it today.

Makes 2 servings                                                     1 WW Blue point / serving

1 Tbsp. Parkay cooking oil spray

3/4 Tbsp. Truvia brown sugar blend

1 cup (2-inch) julienne-cut carrots

Kosher salt

Freshly ground pepper

1 Tbsp. fresh parsley, chopped

1. In a small skillet, heat the cooking spray and the Truvia until the Truvia melts.
2. Add the carrots and season to taste with salt and pepper
3. Cook 10 minutes or until the carrots are tender-crisp, stirring occasionally.
4. Sprinkle in parsley and serve.

Enjoy!

Spicy Roasted Cauliflower

Spicy Roasted Cauliflower

adapted from The Spruce

My husband said this was the best cauliflower he has ever had ! (and we have been eating a lot of cauliflower lately.)

Makes 2 servings                                                0 WW Blue points / serving

1/3 head cauliflower, cut into florets
11/2 Tbsp. Parkay cooking oil spray 

1/3 tsp. sugar substitute
1/4 tsp. Kosher salt
1/8 tsp. freshly ground black pepper
1/4 tsp. hot paprika
1/4 tsp. sweet paprika
1/8 tsp. cayenne, optional
pinch of turmeric
pinch of ground cinnamon

1. Preheat the oven to 450 F. 
2. In a medium pot over medium heat, melt the butter.
3. Remove the pan from the heat and mix in the sugar, salt, pepper, hot paprika, sweet paprika, cayenne (if using), turmeric, and cinnamon. Stir until the sugar dissolves completely.
4. Add the cut-up cauliflower into the pan. Toss to coat with the spicy butter as evenly as possible.
5. Lay the cauliflower pieces in a single layer on a roasting pan or baking sheet; Cook in the oven until browned, sizzling, and tender with crispy bits forming on the edges, about 25 minutes. Stir halfway. through the cooking time. 
6. Adjust salt an pepper to taste and serve.

Enjoy!

Mashed Cauliflower with Swiss & Gruyere Cheese

Mashed Cauliflower with Swiss & Gruyere Cheese

Taste of Home 

You can use any cheese combination of your liking, just check the points since some are higher than others. I had never seen a Swiss & Gruyere blend before. I found it at Lidl.

Makes 4 servings                                                      1 WW Blue point / serving

1/2 medium head of cauliflower, cut into florets

1/4 cup shredded Swiss & Gruyere blend cheese

1 1/2 tsp. Parkay cooking oil spray

1/2 tsp. Kosher salt

1/4 tsp. freshly ground black pepper

1/8 tsp. garlic powder

3 Tbsp. fat free skim milk or to your desired consistency

Chopped fresh parsley for garnish (optional)

1. In a large saucepan, bring an inch of water to a boil.
2. Add the cauliflower to a steamer basket and cook covered, about 10 minutes to until very tender.
3. Transfer the cauliflower to a food processor*, add the cheese, Parkay, salt, pepper and milk; Puree
4. Adjust seasoning as desired, sprinkle with parsley if using and serve.

Enjoy!

* If you do not have a food processor, you can use a potato mashed.