Spaghetti Squash & Meatball Casserole

Spaghetti Squash & Meatball Casserole

adapted from Taste of Home

When trying to cut back on carbs, spaghetti squash is a great substitute. The ingredient list calls for a whole spaghetti sauce but you will only be using half in the recipe. Set the other half aside for another use.

Makes 3 servings                                                                4 WW pts / serving

1 medium spaghetti squash (about 4 pounds)
1/4 tsp. Kosher salt, divided
1/4 tsp. fennel seed
1/8 tsp. ground coriander
1/8 tsp. dried basil
1/8 tsp. dried oregano
1 lb. lean ground beef (90% lean)

1 tsp. olive oil
1/2 medium onion, chopped
1/2 garlic clove, minced
1 1/2 cup chopped fresh baby spinach
1/2 cup reduced-fat ricotta cheese
1 plum tomato, chopped
1 cup Basic Tomato Sauce or your favorite fat free pasta sauce, divided
1/2 cup shredded part-skim mozzarella cheese

1. Preheat oven to 350°. 
2. Cut the squash lengthwise in half; Discard seeds. 
3. Place halves on a microwave-safe plate, cut side down. 
4. Microwave, uncovered, on high until tender, for 15-20 minutes. Cool slightly.
5. Using a fork, shred half of the squash into strands; Reserve the other half for another use.
6. Set the squash aside.
7. In a small bowl, mix 1/8 tsp. salt with fennel seeds, coriander, basil and oregano; 
8. Place beef in a bowl; Add the seasoning, combining gently but thoroughly. 
9. Shape into 1 1/2-in. balls. 
10. In a large skillet, brown meatballs over medium heat; remove from pan.
11. In the same pan, heat oil; saute onion until tender, about 3 minutes. 
12. Add garlic; cook and stirring for about 1 minute. 
13. Add the spinach, ricotta, 1/2 cup tomato sauce and remaining salt; Remove from heat.
14. Stir in the spaghetti squash into greens mixture.
15. Transfer to a greased 9x9-in.baking dish.
16. Top with the plum tomatoes, meatballs, remaining sauce and cheese. 
17. Bake, uncovered, until meatballs are cooked through, about 30 minutes.
18. Let cool slightly before serving.

Enjoy!

Chicken Soup with Cilantro and Lemon

Chicken Soup with Cilantro and Lemon

adapted from Bon Appetit

I had an abundance of cilantro from my indoor hydroponic planter so I had to find some ways to use it.

Makes 2 servings                                                             3 WW points / serving                                                           

Cooking spray

6 oz chicken tenders or boneless skinless chicken breasts

Kosher salt and freshly ground black pepper

1 cups coarsely chopped onions
1 1/2 plum tomatoes, sliced
2 2/3 Tbsp lemongrass paste
2 Tsp. coriander seeds
2/3 tsp. cumin seeds
2/3 tsp. fennel seeds
2 2/3  cups homemade chicken stock or canned broth
2 2/3 Tbsp. fresh cilantro, chopped

2 oz. small shell pasta, freshly cooked
1/4 cup grape tomatoes, seeded, chopped
2 2/3 Tbsp. fresh lemon juice
Fresh lemon slices (optional)

1. Preheat a skillet over medium high heat.
2. Sprinkle chicken with salt and pepper.
3. Coat the skillet with cooking spray; Sauté the chicken until cooked through, about  3minutes per side. Transfer chicken to plate; Set aside.
4. Coat the skillet again with the cooking spay; Cook the onions, tomato, lemongrass, coriander seeds, cumin seeds and fennel seeds; Cook until fragrant, about 2 minutes. 
5. Add stock and 1 1/3 Tbsp. chopped cilantro; Simmer 20 minutes to blend flavors.
6. Strain broth into a saucepan.
7. Slice cooked chicken crosswise into bite size pieces; Add to the broth. 
8. Add chopped tomatoes, lemon juice and remaining 1 1/3 Tbsp.  cilantro to soup. 
9. Season to taste with salt and pepper; Return the soup to a simmer.
10. Divide cooked pasta between 2 bowls; Ladle soup into bowls.

Enjoy!

Grilled Watermelon with Chamomile Cocoa Salt

 Grilled Watermelon with Chamomile Cocoa Salt

adapted from Food & Wine

This is a very quick cooking snack or side. 

Chamomile blossoms are readily available at Amazon.com

Makes 3 servings                                                      0 WW Blue points / serving

1 tsp. toasted sesame seeds

1 tsp. dried chamomile blossoms, stems removed

1/2 tsp. fennel seeds

1/4 tso. unsweetened cocoa

Cooking spray

3 watermelon wedges

Cooking spray

1/4 tsp. flaky sea salt

1. Grind the sesame seeds, chamomile blossoms, fennel seeds and cocoa until they are well combined
2. Preheat a grill to high..
3. Lightly coat the one side of the watermelon with cooking spray
4. Sprinkle with some of the chamomile mixture.
5. Grill uncovered and undisturbed, until grill marks for on the bottom, 2-3 minutes.
6. Remove watermelon from the grill and plate char side up.
7. Sprinkle with sea salt before serving.

Enjoy!

Fennel Pollen & Balsamic Glazed Pork Tenderloin

Fennel Pollen & Balsamic Glazed Pork Tenderloin

adapted from EatingWell.com

Fennel pollen is pollen harvested from fennel flowers. It adds a floral, citrusy, anise flavor. If you do not have fennel pollen, you can substitute ground fennel at a ratio of 2 parts ground fennel to 1 part fennel pollen.

Makes 4 servings                                                      3 WW Blue points / serving

1 1/2 tsp. fennel seed

3 cups cold water

2 Tbsp. kosher salt

2 Tbsp. Truvia brown sugar blend

1 lb. pork tenderloin

Cooking spray

2 Tbsp. fig balsamic vinegar or balsamic vinegar

1 Tbsp. honey dijon mustard

1 tsp. agave syrup

1 tsp. fennel pollen

1/2 cup homemade chicken stock or canned broth

1. In a small skillet, toast the fennel seeds until fragrant, about 2 minutes.
2. Transfer the fennel seeds to a large bowl, add the water, salt, and Truvia; stir until the sat and Truvia are dissolved.
3. Add the pork to the bowl and refrigerate for at least 4 hours or up to 12 hours.
4. Preheat the oven to 400F.
5. Remove the pork from the brine and pat dry
6. In a small bowl combine the vinegar, mustard, agave and fennel pollen in a small bowl.
7. In a skillet coated with cooking spray, sear the pork on all sides, about 8 minutes in total.
8. Glaze the chicken with half of the balsamic mixture.
9. Place the pan in the oven and cook until an instant read thermometer reads 140F, about 15 minutes.
10. Remove the pork from the pan and let rest, covered.
11. Add the remaining glaze to the pan and cook until reduced to about 1/4 cup.
12. Slice the pork and drizzle with the glaze.

Enjoy! 

Pork Tenderloin with Sautéed Onion & Fennel with Fennel Cream Sauce

Pork Tenderloin with Sautéed Onion & Fennel with Fennel Cream Sauce

adapted from Bon Appetit October 1995

Using evaporated milk gives a creamy texture to the sauce without the added fat and calories of heavy cream.

Makes 4 servings                                                      4 WW Blue points / serving

Cooking spray

1 tsp. fennel seeds, crushed, separated

1 fennel bulb, cored and thinly sliced

1/2 large onion, thinly sliced

1/4 cup water + more as needed

1 Tbsp. minced garlic, divided

1 20 oz. pork tenderloin, trimmed

2 tsp. Montreal Steak seasoning

1 1/2 large shallots, minced

1/4 cup dry white wine

3/4 cup homemade chicken stock or canned broth

1/4 cup fat free evaporated milk

1. Preheat the oven to 450F.
2. In a non-stick pan, cook the 1/2 tsp. crushed fennel seeds until fragrant, about 1 minute.
3. Add the onion and fennel with the water until they begin to stick to the pan.
4. Add a couple of tablespoons of water, and stir; they will begin to brown; repeat to desired level of caramelization.
5. Add 1 1/2 tsp. minced garlic, sauté another minute. Set aside.
6. Season the pork with Montreal Steak seasoning.
7. In an ovenproof skillet coated with cooking spray, brown the pork on all sides, about 10 minutes.
8. Transfer the skillet to the preheated oven and cook until the  pork registers 150F, about 20 minutes.
9. Remove the pork to a cutting board and cover to rest for 10 minutes.
10. Meanwhile cook the shallots, 1/2 tsp. crushed fennel and 1 1/2 tsp. minced garlic, until fragrant, about 1 minute.
11. Add the wine and cook until it cooks down to a glaze, about 2 minutes.
12. Add the stock and evaporated milk, bring to a boil; continue cooking and whisking until it becomes a sauce consistency, about 5 minutes.
13. Reheat the caramelized fennel and onions.
14. Carve the pork and serve on the caramelized vegetables and topped with the sauce.

Enjoy!

Broccoli with Fennel and Bell Pepper

Broccoli with Fennel and Bell Pepper

adapted from Bon Appetit November 2001

Herbs de Provence is an herb blend that is available at specialty food stores and some supermarkets. If you can't find it you can blend your own.

Makes 2 servings                                                0 WW Blue points / serving

Cooking spray

1/2 tsp. fennel seeds, crushed or chopped

1 shallot, chopped

3 oz. fresh fennel slices (bulb cut in half then sliced)

1/3 bell pepper, sliced

4 oz. broccoli florets

1/2 tsp. Herbes de Provence

1/3 cup homemade chicken stock or store bought broth

Kosher salt & Freshly ground black pepper

1. In a large skillet coated with cooking spray, cook the fennel until fragrant, about 2 minutes.
2. Add the shallot and sauté until golden, about 3 minutes.
3. Add the fennel and bell pepper and sauté until tender, about 3 minutes.
4. Add the broccoli and spray with some more cooking spray.
5. Stir in the Herbes de Provence and pout in the stock.
6. Simmer until the broccoli is tender-crisp and the liquid evaporates, about 6 minutes.
7. Season to taste with salt and pepper prior to serving.

Enjoy!

Sous Vide Pork Tenderloin with Spicy Apricot Mustard

 Sous Vide Pork Tenderloin with Spicy Apricot Mustard

adapted from Food Network

Sous Vide means under pressure in French. The food is vacuum sealed then cooked low and slow in a water bath. The sous vide machine maintains the temperature of the water bath and keeps the water circulating. There are many on the market but I love my Joule.

This tenderloin would make a great sandwich. We are trying to cut carbs so we had ours without bread.

Makes 4 servings                                                    3 WW Blue points / serving

1 1-lb. pork tenderloin

Kosher salt & freshly ground black pepper

1 Tbsp. fennel seeds

5 garlic cloves, smashed

5 pickled pepperoncini peppers

4 rosemary sprigs, woody stem removed

2 Tbsp. olive oil

2 Tbsp. water

6 Tbsp. Spicy Apricot Mustard

Spicy Quick Pickled Radishes

1. Preheat a sous vide machine in a water bath to 144F.
2. Combine the fennel seeds, garlic, pepperoncini, rosemary, oil and water in a small food processor and puree until combined.
3. Sprinkle the pork with salt and pepper.
4. Rub the marinade over the pork and put into a food safe vacuum seal bag and vacuum shut.*
5. Place in the water bath and cook for 1 hour and 30 minutes.
6. Remove the pork from the bag and let rest 10 minutes.
7. Heat a large sauté pan over high heat, if you have a surface thermometer I try to get it to 475-500F.
8. Sear the pork on all sides. Remove to a cutting board.
9. Slice the pork to your desired thickness and serve with the Spicy Apricot Mustard and Quick Pickled Radishes.

Enjoy!

*If you do not have a vacuum sealer, use a freezer zip closure bag being careful to remove all of the air from the bag.

Turkey Meatballs with Vegetable Sauté

 Turkey Meatballs with Vegetable Sauté

adapted from CL Annual Recipes 1997

Combine this recipe with some pomodoro sauce and you have a turkey meatball cacciatore.

served with Fat Free Pomodoro Sauce

Makes 4 servings                                                   0 WW Blue points / serving

1 lb. ground turkey breast

2 Tbsp. bread crumbs

1 tsp. Kosher salt, divided

1/4 tsp. fennel seeds, crushed

1/4 tsp. dried marjoram

1/4 tsp. dried oregano

1/4 tsp. dried thyme

1/2 tsp. freshly ground black pepper, divided

Pinch of nutmeg

1 egg

1 garlic clove, minced

Cooking spray

1 medium onion, sliced think

1 large red bell pepper, cut into 1-inch pieces

4 garlic cloves, sliced

1. Preheat oven to 350F.
2. Combine the turkey, bread crumbs, 1/2 tsp. salt, fennel, marjoram, oregano, thyme, 1/4 tsp. black pepper, nutmeg, egg and garlic in a bowl.
3. Form a scant 1 Tbsp. of mixture into a ball and place on a baking sheet coated with cooking spray. Repeat with the remaining mixture, making about 28 meatballs.
4. Bake in the preheated oven for 8 minutes.
5. Turn the meatballs over and bake for an additional 8 minutes.
6. Meanwhile, sauté the onions, peppers and garlic in a pan coated with cooking spray until soft, about 6 minutes. Season to taste with salt and pepper.
7. Combine the baked meatballs with the vegetables before serving.

Enjoy!

Chicken Sausage Patties with Fried Duck Eggs

Turkey Sausage Patties with Fried Duck Eggs

adapted from Express Lane Meals by Rachael Ray (2006)

This can easily be made into a breakfast sandwich with the addition of a light English muffin or Kaiser roll but you need to add the points.

Remove the cheese and you will have a 0 point breakfast, lunch or dinner.

Makes 4 servings                                                1 WW Blue points / serving

Cooking spray

1 small medium, sliced

1/2 cup jarred chopped red peppers

1 1/4 lb. ground turkey breast

1 Tbsp. + 1 tsp. Montreal Steak Seasoning or your favorite grill seasoning

1/3 tsp. ground allspice

1 1/4 tsp. fennel seeds

4 duck eggs

8 Tbsp. shredded reduced fat mozzarella cheese

1. Combine the turkey, grill seasoning, allspice and fennel seeds in a bowl and mix to combine.
2. Divide the mixture into 4 patties, transfer to a plate and refrigerate for at least 20 minutes.
3. In a skillet coated with cooking spray, cook the patties for 4 minutes, flip and add the onions and roasted red peppers to the skillet.
4. Cook for an additional 4 minutes or until cooked through, top each patty with 2 Tbsp. of cheese, cover the pan and allow the cheese to melt.
5. After flipping the sausage patties, cook the duck eggs to your desired doneness, in a separate skillet.
6. To serve spoon the onions and peppers on to the plate, top with sausage patty then egg.

Enjoy!

 

Provencal Rack of Lamb

Provencal Rack of Lamb

adapted from Bon Appetit December 1999

Lamb is one of those food that I like to splurge on occasionally.

Double or triple the herb mixture. It is great on roasted boneless, skinless chicken breasts too.

Makes 4 servings                                                4 WW Blue points / serving

1 tsp. coriander seeds

1 tsp. fennel seeds

1 tsp. dried thyme

1/2 tsp Kosher salt

1/4 tsp. freshly ground black pepper

1 8-rib rack of lamb, about 1 1/2 lbs., trimmed

1. Coarsely grind the coriander seeds, fennel seeds and dried thyme in a food mill. Add the salt and pepper.
2. Rub the spice mixture on the lamb.
3. Let sit at room temperature on a baking sheet for 1 hour.
4. Preheat the oven to 425F.
5. Roast the lamb until the center is 130F (medium-rare), about 25 minutes.
6. Let rest for 10 minutes before, cutting between the ribs into chops.
7. Serve 2 chops per person.

Enjoy!