Easy Baked Chicken Cheese Enchiladas

Easy Baked Chicken Cheese Enchiladas

adapted from Gourmet 2003

Not so authentic, but a good way of using leftover chicken or turkey. It is quick to pull together with ingredients most of us have in our refrigerator.

Pictured with Cheese Enchiladas with Tomatillo Chile Sauce

Makes 2 servings                                                            7 WW pts / serving

1 oz. reduced fat cream cheese

1 Tbsp. reduced fat sour cream

3/4 cup prepared salsa, divided

1/2 cup reduced fat shredded cheddar cheese, divided

1/2 cup shredded, poached, leftover or rotisserie chicken breast

1/4 cup corn kernels, fresh or frozen, thawed

1/8 tsp. cumin

1/8 tsp. cayenne

Kosher salt and freshly ground pepper to taste

2 scallions, thinly sliced

2 medium flour tortillas

1. Preheat oven to 325F.
2. In a small bowl cream together the cream cheese and the sour cream; Stir in 1/4 cup of the salsa, 1/4 cup of the grated cheese. 
3. In a second bowl toss together the chicken, corn, cumin, cayenne, salt, pepper, and 1/2 of the scallions. 
4. Add the chicken mixture to the cheese mixture and stir to combine.
5. In a baking dish spread a 1/4 cup of the salsa over the bottom. 
6. Place half of the filling on a corn tortilla, roll up and transfer to the baking dish with the seam side down. 
7. Repeat process for remaining tortilla. 
8. Pour remaining salsa over enchiladas, spreading to coat 
9. Sprinkle remaining grated cheese over the top. 
10. Bake in the preheated oven for 20 to 25 minutes until hot and bubbly. 
11. Sprinkle with the remaining scallions and serve warm.

Enjoy!

Layered Ham Salad

Layered Ham Salad

I like to make individual servings of this salad in clear glass bowls so the lavering is apparent. If increasing amount use a large glass bowl or a trifle bowl.

Reduce the point value by substituting chicken or turkey for the ham and use reduced fat Mexican cheese blend.

Makes 2 servings                              3 WW pts / salad + 1 WW pt./Tbsp dressing

1 Tbsp. chopped jalapeno pepper
1 Tbsp. chopped bell pepper
1/4 cup corn kernels, fresh or frozen
1/3 cup reduced fat mayonnaise
1 tsp. sugar substitute
4 tsp. taco sauce
3 oz, torn romaine lettuce or prefered lettuce
4 slices deli ham or ham steak, chopped (about 2 ounces)
1 medium plum tomatoes, chopped
2 Tbsp. chopped onions
2 Tbsp. cucumber, seeded and chopped
1/4 cup shredded Monterey jack cheese

1. In a small saute pan coated with cooking spray, saute the jalapeno and bell peppers until softened, about 2-3 minutes.
2. Add the corn kernels; Cook until heated through, about 2-3 minutes; Set aside to cool.
3. Combine the mayonnaise, taco sauce and sugar substitute in a small bowl and whisk to combine; Set aside.
4. Divide the lettice between two bowls.
5. Divide the remaining ingredients between the 2 bowls layering in the following order: ham, tomato, onion / cucumber, corn mixture, cheese and dressing.

Enjoy!









In a small bowl, mix dressing ingredients.

Cream-less Creamed Corn

Cream-less Creamed Corn

A couple of years ago I was gifted a cooking class at Schola in Baltimore.One of the dishes we made in the class was a very simple corn dish that was wonderful. We used corn cutters and creamers to shred the corn off of the cobs which also pulled all of the corn "milk" from the cob. Depending on the thickness you want you can use it as a simple side dish of creamless creamed corn or further thicken it and use it in place of grits or polenta.

Served with Greek Chicken

                        

Makes 2-3 servings                                                          0 WW pts / serving

6 ears of corn, shucked
Kosher salt and freshly ground black pepper

1. Scrap the corn off the cob with the corn cutter & creamer into a pot.
2. Cook over medium heat to desired thickness. When using it as a creamless creamed corn, about 10-12 minutes.
3. Season to taste with salt and pepper.

Enjoy!

Grilled Kettle Corn with Garlic Butter

Grilled Kettle Corn with Garlic Butter

adapted from Food Network

Corn is at its best during the summer. This sweet and savory butter that tops the corn giving you the taste of kettle corn.

Microwaving the corn is a technique that I never thought would work but it is the easiest way to shuck corn.

Makes 2 servings                                                           2 WW pt /  tsp of butter

2 ears corn in the husk
2 Tbsp. butter, room temperature
1 clove garlic, grated
2 tsp. finely chopped fresh parsley
1 tsp. sugar substitute
pinch freshly ground black pepper

1. Preheat a grill over medium-high heat.
2. Lightly dampen the corn husks with water; Wrap in a paper towel and lace in microwave,
3. Microwave for 4 minutes on High; Set aside.
4. Repeat with remaining ear of corn.
5. When cool enough to handle, shuck the corn.
6. In a small bowl, combine the butter, garlic parsley, sugar substitute and pepper.
7. Place the corn directly on the grill and brush with the butter mixture. 
8. Cook, rotating and basting, as desired, every couple of minutes, until the corn is lightly charred, about 5- 10 minutes depending on the temperature of your grill.

Enjoy!

Sautéed Corn

Sautéed Corn

If you have never tried microwaving your corn, you have to try it. It is the easiest way to get the silks off the cob. Once it is cooked it can still be tossed on the grill or added to other recipes. The length of time will vary from 3-5 minutes depending on the size of the corn and the power of your microwave.

The easiest way to cut kernels from the cob is to stand it up in the center of a bundt pan.

Makes 2 servings                                                                  0 WW pts / serving

1 ear of corn

Cooking spray

2 Tbsp. sliced scallions

2 Tbsp. + 2 tsp. chopped red or orange bell pepper

1 tsp. lime juice

Kosher salt and freshly ground bell pepper to taste

1. Rinse the corn with water to moisten the husks; Wrap in a paper towel.
2. Place the towel wrapped corn in the microwave; Cook 3-5 minutes.
3. Let rest 2 minutes; Remove the husks and cut kernels from cobs.
4. In a pan coated with cooking spray, sauté the corn with the scallions, bell pepper and lime juice until slightly charred.
5. Toss with the lime juice and season to taste with salt and pepper.

Enjoy!

Succotash Salad

Succotash Salad

adapted from Food Network

This salad is light, bright and delicious. Lima beans can easily replace fava beans in this recipe.

Makes 3 servings                                                        3 WW pp / serving

1/2 cup green beans, cut into 1 inch pieces
1/2 cup frozen fava beans, defrosted and outer shell removed
1 cups corn kernels
1/4 cup chopped tomatoes
2 Tbsp. minced red onion
1/4 jalapeno pepper, seeded and minced
3 fresh basil leaves, julienned
1 Tbsp. olive oil
1 Tbsp. water
1 Tbsp. red wine vinegar
1/4 tsp. honey
Kosher salt and Freshly ground black pepper

1. Bring a pot of salted water to a boil. 
2. Add the green beans and fava beans and cook until the green beans are bright green and the fava beans have softened slightly, 3 to 5 minutes. 
3. Transfer to an ice bath; when cooled pat dry with a kitchen towel.
4. In a small bowl, whisk the olive oil, vinegar, and honey
5. In a large bowl, combine the green beans, fava beans, corn, tomatoes, onion, jalapeno and basil; toss with vinaigrette.
6. Season to taste with salt and pepper before serving.

Enjoy!!

Chicken and Pinto Bean Soup

Chicken and Pinto Bean Soup

adapted from Taste of Home November 2013

Feel free to use any type of beans that you have on hand.

Makes 3 servings                                                          4 WW pp / serving

1/4 lb. boneless, skinless chicken breasts, cut into 1/2 inch pieces
2 cups homemade chicken stock or canned broth
3/4 cups canned or frozen corn
1/2 can (15 oz.) pinto beans, rinsed and drained
1/2 can (10 oz.) diced tomatoes and habaneros, undrained
1 Tbsp. cilantro, minced
1 1/2 tsp. chili powder
1/4 tsp. ground cumin
1.5 oz. baked tortilla chips
2 Tbsp. fat free cheddar cheese

1. In a soup pot coated with cooking spray, cook the chicken until no longer pink, about 5 minutes.
2. Add broth, corn, beans, tomatoes, cilantro, chili powder and cumin to the pot; Bring to a boil.
3. Reduce heat and simmer until flavors are melded, about 15 minutes.
4. Add the cilantro and serve with chips and cheese on the side.

Enjoy!

Smoked Turkey Chowder

Smoked Turkey Chowder

adapted from Gourmet, November 1995

This is a great way to use up some leftover smoked turkey or chicken breast meat. The reduced fat cheese and the fat free half and half give the chowder a cream mouth feel without all of the calories of heavy cream and full fat cheese.

Makes 5 servings                                                                  3 WW pp / serving

1 cup chopped onions

Cooking spray

1/2  large russet potato, cubed
2 garlic cloves, minced
1/2 fresh jalapeño, seeded and minced 
2 Tbsp. flour
1 1/2 cups Homemade chicken stock or canned broth
1 cup fat free half and half
1 cup diced tomato without seeds
1 cup corn
1/2 cup reduced fat Mexican style shredded cheese 

1 1/2 tsp. chopped fresh parsley
1/2 tsp. finely chopped canned chipotle chili in adobo sauce
1/2 lb. smoked turkey breast, diced

1. In a pot coated with cooking spray, cook the onions until softened, about 3 minutes.
2. Add the potato, garlic, and jalapeño and cook stirring, 1 minute. 
3. Stir in flour, and cook stirring 2 minutes. 
4. Whisk in stock and half and half and bring to a boil stirring constantly. 
5. Add the corn, cheese, parsley, chipotle, and chicken and simmer, stirring occasionally for 20 minutes, or until vegetables are tender. 
6. Add the tomatoes and allow the soup to come back up to temperature.
7. Season the soup with salt and pepper prior to serving.

Enjoy!

Southwestern Shepherds Pie

Southwestern Shepherds Pie 

adapted from Taste of Home

In honor of National Pi Day, we are making Pie. Swapping out turkey for the traditional lamb, adding a bunch of vegetables and topping it with a combination of mashed cauliflower and potatoes makes this pie much more WW™ friendly.

Makes 2 servings                                                                2 WW pp / serving

1/2 lb. lean ground turkey breast
1/2 small onion, chopped
1 garlic clove, minced
pinch of salt
1/2 cup cream-style corn

1/4 cup corn

1/4 cup black beans, drained and rinsed  

1 small tomato, seeded and chopped
2 Tbsp. chopped green chilies
1 Tbsp. hot pepper sauce (optional)

2 servings Cauliflower-Potato Mash

2 Tbsp. fat free cheddar cheese

1. Preheat oven to 425°. 
2. In a large skillet, coated with cooking spray cook turkey, onion, garlic and salt for 8-10 minutes or until turkey is no longer pink and onion is tender, breaking up turkey into crumbles. 
3. Stir in corns, black beans, tomato, green chilies and, if using, pepper sauce.
4. Divide between to oven safe baking dishes.
5. Top each serving with cauliflower-potato mash.
6. Place on a sheet pan and bake in the oven for 25 minutes or until heated through.
7. Top each serving with a tablespoon for fat free cheddar cheese and continue baking until melted, about 2 more minutes.

Enjoy!

Turkey Taco Bowl

Turkey Taco Bowl

A taco bowl is a great way to get all the flavors of tacos without the carbohydrates. Try cooking the ground turkey breast with my Salt-Free Taco Seasoning.

Makes 1 serving                                                                3 WW pp / serving

3 ounces cooked ground taco turkey breast

1/2 cup Multicooker Black Beans
1/3 cup Cilantro Lime Cauliflower-Rice Blend

1/4 cup sautéed red onions

2 Tbsp. roasted red pepper strips

2 Tbsp. reduced fat Mexican cheese blend

1/4 cup chopped tomato

1 cup chopped lettuce

1 Tbsp. fat free sour cream

2 Tbsp. fat free salsa

1. Arrange all ingredients in a large bowl.
2. Serve with additional salsa on the side.

Enjoy!

Vegetable Soup with a Beefy Broth

 Vegetable Soup with a Beefy Broth

adapted from Cooking Light Annual Recipes 2000

I very rarely use canned broths. By collecting vegetable scraps in a bag in the freezer you can easily make a home made broth / stock with the stuff that you would otherwise throw away. I then add chicken or beef base to change the flavor but the vegetable stock adds a deepness of flavor and added nutrients.  Don't have the time to make your own stock use the canned vegetable and add beef base or just use beef broth.

Makes 4 servings                                                       1 WW Blue point / serving

Cooking spray

1 cup chopped onion

3 cloves garlic, minced

1 cup chopped celery

1/2 medium zucchini, chopped

1/2 tsp. dried basil

1/2 tsp. dried oregano

1/2 tsp. dried rosemary

3 1/2 cups vegetable or beef broth

1 Tbsp. + 3/4 tsp. beef base (omit if using beef broth)

2 1/4 cups frozen mixed vegetables (I like carrots, corn and green beans)

1/2 can (15 oz.) black beans

1 can (14.5 oz.) diced tomatoes, with juices

1/4 cup orzo pasta

1/4 cup fat free tomato sauce

1 cup shredded green cabbage

Kosher salt & freshly ground black pepper

1. In a soup pot coated with cooking spray, cook the onion and garlic for 2 minutes. 
2. Add the celery, zucchini, basil, oregano, rosemary, broth, soup base if using and beans. Bring to a boil.
3. Reduce heat to a simmer and cook for 30 minutes.
4. Add the tomatoes, orzo and tomato sauce. Bring to a boil and cook for 20 minutes or until the pasta is tender.
5. Add the frozen vegetables and the cabbage. Cook about another 5 minutes until the cabbage wilts.
6. Season to taste with kosher salt and freshly ground pepper before serving.

Deconstructed Mexican Street Corn

Deconstructed Mexican Street Corn

adapted from Food Network

Mexican street corn is tasty but can be very messy to eat. Taking it off the cob makes it easier to eat without the mess.

Makes 4 servings                                                       1 WW Blue point / serving

1 1/3 Tbsp. paprika

1 tsp. kosher salt

3 ears corn

1/4 small red onion, minced

2 2/3 Tbsp. cotija cheese

2 2/3 Tbsp. reduced fat mayonnaise

1/2 tsp. dried cilantro

1. Make the paprika salt by mixing the paprika and salt; store in an airtight container.
2. Steam the corn in a large pot with a few inches of water until fragrant, about 10-15 minutes.
3. Meanwhile mix the cheese, mayonnaise and cilantro in a bowl.
4. When the corn is cool enough to handle cut the kernels from the cob.
5. In a sauté pan coated with cooking spray cook the onion until softened but not browned, about 5 minutes.
6. Add the corn to the pan and saute until heated through.
7. Add the corn mixture to the bowl with the cheese mexture and toss to coat.
8. Season to taste with paprika salt before serving.

Enjoy!

Corn & Tomato Sauté

Corn & Tomato Sauté

adapted from Gourmet July 2009

With so much yummy corn available this time of year, it is best prepared simply. The tomatoes are lightly dressed before warming them with the cooked corn.

Makes 1 serving                                                         1 WW Blue point / serving

1/2 tsp. olive oil

1/2 tsp. water

1/4 tsp. apple cider vinegar

2.5 oz. grape tomatoes, quartered

1 scallion, chopped, keeping green and white parts separated

Cooking spray

1 ear of corn, kernels removed (about 1/2 cup)

1. Whisk the oil, water and vinegar together.
2. In a small bowl combine the dressing with the tomatoes and set aside to marinate.; add a pinch of salt and pepper.
3. Meanwhile in a small sauté pan coated with cooking spray, cook the white parts of the scallion until softened, about 3-4 minutes.
4. Add the corn and cook until tender, about 5 minutes. 
5. Add the tomato mixture and scallion greens, cook until heated through, about 2 minutes.
6. Season to taste with salt and pepper before serving.

Enjoy!

Lighter Pennsylvania Dutch Corn & Chicken Chowder

 Lighter Pennsylvania Dutch Corn & Chicken Chowder

adapted from Emerils.com

My family loves chowder but the cream is high in fat and calories. Replacing the whole milk and cream with skim milk and fat free half and half lightens it up significantly.

Makes 4 servings                                                     2 WW Blue points / serving

1 1/2 cu chopped onions

1/2 tsp. celery salt

1/4 tsp. cayenne pepper

1 tsp. minced garlic

1 cup peeled, diced potatoes

2 cups corn kernels, fresh, frozen or canned (about 3 ears)

4 cups corn stock or chicken stock

1/2 cup skim milk

1/2 cup fat-free half & half

1 cup shredded poached chicken

Kosher salt & Freshly ground black pepper

1/4 cups chopped green onions, green tops only

1. In a pot coated with cooking spray, cook the onions, celery salt and cayenne until the onions are soft, about 4 minutes.
2. Add the garlic and bay leaf and cook, stirring for 30 seconds or until fragrant.
3. Add the potatoes, corn and cook stirring for 1 minute.
4. Add the stock and bring to a boil.
5. Reduce the heat to simmer and cook stirring occasionally until the potatoes are tender, 20-25 minutes.
6. Add the chicken, milk and half & half. and simmer for 5 minutes.
7. Remove rom the heat and discard the bay leaf.
8. Adjust the seasoning to taste with salt and pepper.
9. Serve topped with green onions.

Enjoy!

Italian Vegetable Beef Soup

Italian Vegetable Beef Soup

adapted from Taste of Home

Even with the warmer weather I still like my soups. Very lean ground beef keeps this soup low in fat and calories.

Makes 5 servings                                            2 WW Blue point / serving

1/2 lb. 96% lean ground beef

2/3 large onion, chopped

1/4 cup chopped, peeled carrots

1/2 cups chopped cabbage

1 cup corn kernels, fresh or frozen thawed

1/2 cup frozen peas, thawed

1 cup strained or crushed tomatoes

1 bay leaf

1 tsp. Italian seasoning

2 2/3 cups homemade beef stock or canned broth

1/3 cup tubettini pasta or other small pasta

Seasoned salt and Freshly ground black pepper

1. In a soup pot cook the beef, onions and carrots until the beef is no longer pink, breaking it up in the process.
2. Add the cabbage, corn, peas, tomatoes, bay leaf, Italian seasoning and broth. Bring to a boil
3. Reduce heat and simmer uncovered 10-15 minutes or until the cabbage is tender crisp.
4. Add the pasta to the pot and cook according to package directions.
5. Remove bay leaf.
6. Season to taste with seasoned salt and pepper before serving.

Enjoy!

Corn Stock

Corn Stock

adapted from The Olives Table by Todd English 

Whenever I cook corn on the cob, I save the cobs to make corn stock for soups. Keep them in a zip top bag until you get 10 cobs.

Makes about 5 cups                                                        0 WW Blue points / cup

8 scallions, chopped

2 celery stalks, chopped

10 corn cobs, kernels removed and reserved for another purpose

3 garlic cloves, chopped

1/2 bunch fresh thyme

1 bay leaf

1/4 tsp. black peppercorns

8 cups homemade chicken chicken stock, water, or canned broth  or to cover

1. Place the scallions, celery, corn cobs, garlic, thyme, bay leaf, peppercorns and chicken stock to cover the cobs.
2. Bring to a boil; reduce to low heat and simmer uncovered 2 hours.
3. Strain and discard the solids.
4. Use in your favorite recipes.

Enjoy!

Chicken & Corn Soup

Chicken & Corn Soup

adapted from Cooking Light

I have always used canned or frozen corn in soups. I had some ears of fresh corn that he did not grill the other day so I cut the kernels off the cobs and used those. Yum!

If you have the freezer space save the corn cobs to make corn stock. The recipe will be coming in a few days.

Makes 5 cups                                                            1 WW Blue point / serving

6 cups homemade chicken stock or canned broth

1/2 lb. boneless, skinless chicken breast

1 1/2 cups corn kernels

1 stalk celery, chopped

1 medium carrot, peeled and chopped

1/2 small onion, chopped

2 oz. small soup pasta

Kosher salt & Freshly ground black pepper

1. Bring the stock to a boil; add the chicken breast and cook over medium heat for 5 minutes.
2. Cover the pot, remove from the heat and let poach for 20 minutes.
3. Strain the chicken from the stock; Reserve the stock and put the chicken in an ice bath.
4. When cool enough to handle shred; set aside.
5. In the same pot, saute the celery, carrots and onions, until tender crisp, about 5-7 minutes.
6. Add the stock, corn and pasta; cook according to pasta directions and the vegetables are tender.
7. Add the chicken and cook until heated through.
8. Season to taste with salt and pepper before serving.

Enjoy!

Monkfish with Summer Vegetable Sauce

Monkfish with Summer Vegetable Sauce

adapted from Epicurious.com

Monkfish is poor man's lobster. It has the thick meat mouth feel like a lobster tail. Not a light flaky fish.

The sauce would be great with any type of fish as well. It's simple and easy to prepare.

Makes 2 servings                                                     0 WW Blue points / serving

Cooking spray

1 1/2 cups chopped red onion

3/4 lb. tomatoes, chopped

3 oz. zucchini, chopped

1/3 cup fresh corn kernels or frozen, thawed or canned

2 1/2 Tbsp. chopped fresh basil

1 1/2 Tbsp. chopped fresh parsley

2 6-oz monkfish fillets

Kosher salt and freshly ground black pepper

Lemon wedges for serving

In a sauté pan coated with cooking spray, cook the onions for about 4 minutes.

Add the tomatoes and cook for 2-3 minutes.

Add the corn, zucchini, 2 Tbsp. basil and parsley; cover and cook until zucchini is tender-crisp about 3 minutes.

Add the monkfish to the pan; season liberally with salt and pepper; cover and simmer until fish is opaque in the center, about 7 minutes, depending on the thickness of your fish.

Transfer the fish to serving plates, spoon sauce over the fillets and serve with a lemon wedge on the side.

Enjoy! 

Mexican Street Corn

Mexican Street Corn

adapted from Burro.com 

A couple of weeks ago we went to Bar Taco in King of Prussia, PA. My son has the Mexican Street Corn and loved it so of course I needed to figure out how to make it at home, hopefully with fewer calories.

Makes 4 servings                                                       1 WW Blue point / serving

2 ears of corn, husked and cut in half

Cooking spray

1 Tbsp. shredded Asiago cheese

1 Tbsp. shredded Cotija cheese

1/8 tsp. freshly ground black pepper

1 tsp. reduced fat mayonnaise

Cayenne pepper (optional)

1. Heat a grill pan over high heat.
2. Spray the corn with cooking spray.
3. When the pan is smoking add the corn and cook turning every 2 minutes for even charring, about 8-10 minutes total.
4. Meanwhile combine the cheeses and pepper in a small plate.
5. Remove the corn a piece at a time, brush lightly with mayonnaise, roll the corn in the cheese mixture. 
6. Repeat with each piece of corn.
7. Sprinkle with cayenne for color, if using before serving.

Enjoy!

                                                 

Maryland-Style Crab Soup

Maryland-Style Crab Soup

adapted from Maryland Seafood Cookbook III

There are different styles of crab soup. This a s tomato based version which is lower in fat and calories than the cream based version.

If you would prefer a milder spice, decrease the amount of Old Bay.

Makes large 4 servings                                               1 WW Blue point / serving

1 quart crab stock

1 28-oz. can whole peeled tomatoes

4 oz. corn, fresh or frozen, thawed

1/2 cup frozen peas, thawed

1 cup potatoes, cut into 1/2 - inch pieces

1/3 cup chopped celery

1/2 cup chopped onions

1/2 tsp. Old Bay seasoning  or your favorite seafood seasoning

1/2 tsp. Kosher salt

1/8 tsp. lemon pepper

1/2 lb. crabmeat

1. Place the stock into a pot and bring to a boil.
2. Drain the tomatoes, putting the juices into the pot.
3. Chop the tomatoes and  add to the pot, along with the corn, peas, potatoes, celery, onions, Old Bay, salt and lemon pepper.; simmer covered over low heat for about 45 minutes or until the vegetables are almost cooked.
4. Add the crabmeat and cook for another 15 minutes or until heated through.
5. Serve passing more Old Bay for people who want it spicy.

Enjoy!