Grilled Zucchini Bulgur Pilaf

Grilled Zucchini Bulgur Pilaf

adapted from Cooking Light Annual Recipes 2014©

Bulgur is a cracked wheat food, commonly used in Middle Eastern and Mediterranean dishes. It has a nutty flavor and chewy texture. It's a versatile grain, often used in salads, pilafs, and as a base for various dishes. It is also a nutritious option, being a good source of fiber, protein, and other essential nutrients.

served with Japanese Shiso Leaf Meatballs

Makes 3 servings                                                                3 WW pts / serving

Cooking spray

1/3 cup chopped onions

2 Tbsp. + 2 tsp. chopped celery

1 cup water

1/2 cup bulgur

1/2 zucchini, quartered, lengthwise

2 Tbsp. basil, or your favorite herb

1/4 tsp. Kosher salt

1/8 tsp. freshly ground black pepper

Lemon wedges, for serving

1. In a preheat a small saucepan coated with cooking spray. cook the onions and celery, until they soften but do not brown, about 3 minutes.
2. Add the water and bulgur; Cover and simmer 11 minutes.
3. Meanwhile, cooking the zucchini in a preheated grill pan, 5 minutes, rotating to get grill marks on all sides; Cool slightly and chop.
4. Combine bulgur, zucchini, basil, salt and pepper.
5. Serve with lemon wedges.

Enjoy!

Zucchini Feta Tots with Minty Yogurt Dip

Zucchini Feta Tots with Minty Yogurt Dip

adapted from Recipeineats

These tasty little bites are a great way to use the bounty of summer zucchini. Traditionally these tots or fritter are deep or pan fried but these are baked in a convection oven to make them healthier.

No convection oven? An air fryer will work. You can also cook them in a conventional oven at 400F but you might need to cook them longer.

Makes 9 tots                                                                            2 WW pts/ piece

1/3 lb. zucchini, shredded
3 pinches kosher salt, divided
2 2/3 Tbsp. rice flour 
1/3 cup panko breadcrumbs 
1 egg, beaten
1/4 cup scallions, finely chopped
2 2/3 Tbsp. shredded parmesan cheese

1 tsp. dried oregano 
1 small garlic clove, minced
1 2/3 oz feta cheese , crumbled
Cooking spray
Lemon wedges and fresh oregano leaves , optional garnishes
1/4 cup non-fat plain Greek yogurt 
1 tsp. fresh mint , finely chopped
1/2 tsp. lemon juice
1/2 tsp olive oil
Few grinds  of black pepper

1. Preheat convection oven to 390°F
2. Place the shredded zucchini mixed with a pinch of pepper in a colander; Let sweat for 30 minutes.
3. Place the drained zucchini in a towel and twist to remove excess water; Place the it in a bowl.
4. Add the rice flour, panko, egg, scallions, parmesan cheese, dried oregano, garlic, and a pinch of salt to the zucchini; Mix well to combine. 
5. Add the feta and gently stir through.
6. Line a baking sheet with foil and coat with cooking spray
7. Form the tots using a tablespoon of zucchini mixture and place on prepared pan.–
8. coat the tots generously with cooking spray. 
9. Bake for 25 minutes, or until golden brown and a crunchy crust forms on the surface. 
10. While the tots are baking, make the mint by combining the yogurt, mint, lemon juice, olive oil, remaining salt and pepper.
11. Garnish with fresh oregano leaves, if using, and serve with minty yogurt and lemon wedges.

Enjoy! 

Turkey Kofte with Apple Raita and Spinach

Turkey Kofte with Apple Raita and Spinach

adapted from Food Network

Kofte is a Turkish meatball while riata is an Indian term for a condiment made from yogurt mixed with fruit or vegetables.

This is a very wet meat mixture. Make you you let it set up in the refrigerator for at least an hours before shaping.

I made the mistake of getting pocketless pita so I had to serve it open faced. Make sure you get pita pockets. It will be much easier to eat.

Makes 2 servings                                                                6 WW pts / serving

For the turkey:
1 1/2 Tbsp. olive oil, divided

1 1/2 Tbsp. tomato paste

1/2 small onion, finely grated
1 1/2 cloves garlic, finely chopped
1/2 tsp. ground cumin
1/4 tsp. ground cinnamon
1/4 tsp. allspice
1/8 tsp.cayenne powder
Kosher salt and freshly ground black pepper
3/4 lb ground turkey, 90 percent lean
2 Tbsp. finely chopped flat-leaf parsley
1/2 lemon, juiced

1 1/2 tsp. water

1/4 lb. baby spinach, washed and dried
Pita bread, lightly toasted
1/2 small onion, thinly sliced

For the apple raita:
1/2 cup non-fat Greek yogurt
1/2 Granny Smith apple, cored and finely diced
1/4 tsp. kosher salt
Pinch ground cinnamon
Pinch cayenne pepper

1. Whisk together 1 Tbsp. of the oil, tomato paste, onion, garlic, cumin, cinnamon, allspice, cayenne, and salt and pepper in a large bowl. 
2. Add the turkey and parsley and using your hands, gently mix until combined. 
3. Cover the mixture and refrigerate for at least 1 hour to allow the flavors meld. 
4. Heat the grill to high.
5. Divide the mixture into 6 equal portions and roll into balls. 
6. Gently press down on the top of each patty to flatten slightly. 
7. Add 1 Tbsp. oil to a hot pan; Cook the patties until golden and cooked through, about 5 minutes per size.
8. Whisk together the lemon juice, water and remaining 1/2 Tbsp. of oil in a large bowl and season with salt and pepper. 
9. Add the spinach and toss to lightly coat the leaves in the dressing. 
10. Fill each pita with 3 of the patties, top with spinach, onions and raita. 

Enjoy!

Roasted Drumsticks with Butternut Squash and Cannellini Beans

Roasted Drumsticks with Butternut Squash and Cannellini Beans

adapted from Food Network

When you are cooking for two, a sheet pan meal is really just a baking pan meal. Although you could use a sheet pan, since we are adding chicken stock part way through cooking I didn't want it to spread out too much.

If you do not have cannellini beans substitute any canned beans you have on hand.

Makes 2 servings                                                            10 WW points / serving

6 oz butternut squash, peeled and cubed

1/2 can cannellini beans, drained and rinsed

1/2 lemon, zest removed in large strips

1/2 small red onion, sliced

1 Tbsp. olive oil

Kosher salt & freshly ground black pepper

4 chicken drumsticks

1 tsp. Dan-O's Original Seasoning™ or your favorite chicken seasoning

2 Tbsp. golden raisins

1/2 cup Homemade Chicken Stock or canned broth

Fresh snipped parsley or cilantro for serving (optional)

1. Place your baking pan on the bottom rack of the oven and preheat the oven to 500F.
2. In a medium bowl combine the squash, beans, lemon zest, lemon, onion, olive oil and salt and pepper to taste; Toss to coat.
3. Season the chicken with Dan-O's Original Seasoning™; set aside.
4. Coat the heated pan with cooking spray and spread the squash mixture out evenly.
5. Nestle the chicken into the vegetables; return the pan to the oven and bake 20 minutes.
6. Add the chicken stock and raisins to the pan; Continue cooking until the chicken is browned and cooked to an internal temperature of 165F, about 10 more minutes.
7. When you remove the pan from the oven, use tongs to squeeze the roasted lemon juice over everything.
8. Serve the chicken with the vegetables and a garnish of parsley.

Enjoy!

Whole Lemon Vinaigrette

Whole Lemon Vinaigrette

adapted from Food & Wine©

I like to lighten up homemade salad dressing by replacing half of the oil with water.

Makes approximately 1 cup                                                   2 WW points / Tbsp

1 medium lemon, scrubbed

3 oz. olive oil

3 oz. water

1/4 cup fresh tender herbs - I used chives and basil but dill and parsley would work as well

1 Tbsp rice vinegar

1 tsp. Dijon mustard

1 small garlic clove, peeled and smashed

1 tsp. Kosher salt

1/4 tsp freshly ground black pepper

1. Cut of the ends of the lemon and discard.
2. Quarter the lemon and remove the seeds.
3. Place the lemon in a small food processor and pulse until it is finely chopped.
4. Add the remaining ingredients and process until smooth.

Enjoy!

Roasted Broccoli Flavor Bomb

Roasted Broccoli Flavor Bomb

adapted from Bon Appetit November 2019

I used to be afraid of anchovies thinking it would make everything taste fishy. I have since learned that the little fish filet just add a salty, umami flavor.

Be careful when you take the pan out of the oven. The handle will be very hot. I like to slide an oven mitt over the handle to remind myself and everyone else that the handle is hot.

Makes 2 servings                                                                  1 WW pp / serving

1/2 lb. broccoli
Cooking spray
Kosher salt

1/2 small red onion, thinly sliced
2 garlic cloves, pressed
1 anchovy fillets
1/2 oz. Parmesan, finely grated (about ¼ cup)

Lemon wedges (for serving, optional)

1. Preheat oven to 400°. 
2. Trim  the bottom, woody part of broccoli stem.  Cut off the stem and peel the tough outer layer from stem. Quarter the stem lengthwise and cut it at a 45° angle into ¾"-thick slices. Cut the florets into bite size pieces.
3. In a pan coated with cooking spray cook the broccoli with a pinch of salt; tossing occasionally, until broccoli is bright green and lightly charred, about 3 minutes. Transfer to a bowl. 
4. Wipe out skillet; recoat it with cooking spray.
5. Cook onion and garlic, stirring often, until onion is beginning to soften, about 3 minutes. 
6. Add anchovies and cook, breaking apart with a spoon, until it is broken down, about 2 minutes.
7. Return broccoli to skillet and toss. 
8. Transfer to oven and roast, tossing once, until broccoli is browned and tender, about 20 minutes. 
9. Scatter Parmesan over hot broccoli. 
10. Serve with lemon wedges alongside if using.

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! 

Homemade Chili Sauce

 Homemade Chili Sauce

adapted from Sonoma Magazine

This chili sauce makes a great dipping sauce for crab or chicken or it can be used as an ingredient in other dishes.

Makes about 2 cups                                                0 WW Blue points / serving

2 - 14.5 oz. can chopped tomatoes

4 - inch piece of horseradish, finely chopped or grated or 8 Tbsp. purchased prepared horseradish

1/2 cup sugar substitute

2/3 cup champagne vinegar or white wine vinegar

Pinch of salt

Juice of 2 lemons

1. Combine the tomatoes. horseradish, sugar substitute and vinegar and salt in a medium pan.
2. Cook over medium heat until thickened, about 15 minutes.
3. Transfer to a small food processor or blender and puree with the lemon juice.

Enjoy!

Broiled Salmon Steaks with Horseradish Crust

Broiled Salmon Steaks with Horseradish Crust

adapted from Gourmet March 1992

The horseradish flavored bread crumbs add a nice texture to the broiled salmon. Do not be deterred by the amount of horseradish, it is mildly flavored.

Makes 2 servings                                                     1 WW Blue points / serving

2 5-oz. salmon steaks

Cooking spray

Kosher salt & Freshly ground black pepper

1/4 cup homemade vegetable stock or canned

3 Tbsp. unseasoned dry bread crumbs

1 Tbsp. prepared horseradish, well drained

1 scallion, dark green only, chopped

2 lemon wedges

1. Preheat the broiler.
2. Arrange the salmon in a broiler-proof pan coated with cooking spray.
3. Spray the salmon with cooking spray and season with salt and pepper.
4. Pour the stock into the pan.
5. Roast until the steaks are almost cooked through, about 4-5 minutes.
6. Meanwhile, combine the bread crumbs and horseradish in a small bowl.
7. Pat the crumb mixture on the steaks, broil another 1-2 more minutes or until they are browned and the fish is cooked through.
8. Top with chopped scallions and serve with lemon wedges on the side.

Wilted Escarole with Garlic & Lemon

 Wilted Escarole with Garlic & Lemon

Cooking mellows the bitterness of the escarole. You can always substitute Swiss chard or mature spinach in this preparation.

Makes 2 servings                                                    0 WW Blue points / serving

1/2 lb. escarole, cored and separated into leaves

Cooking spray

1 Tbsp. homemade chicken or vegetable stock, canned broth or water 

2 garlic cloves, thinly sliced

Kosher salt & Freshly ground black pepper

2 lemon wedges

• Bring a pot of salted water to a boil.
• Stir in the escarole, cover and cook 4 minutes; drain.
• In a skillet coated with cooking spray, heat the garlic until fragrant but not brown. 
• Add the escarole and toss to combine.
• Add the stock and cook 4 minutes to meld flavors and evaporate any liquid.
• Serve with lemon wedges.

Enjoy!

Balsamic Glazed Chicken with Fennel Slaw

Balsamic Glazed Chicken with Fennel Slaw

adapted from  The Rachael Ray Show

The chicken is cooked simply but the slaw and balsamic glaze takes this chicken dish over the top.

Makes 2 servings                                                       1 WW Blue point / serving

1/2 bulb fennel, trimmed and thinly sliced

1 cup shredded green cabbage

1/4 medium red onion, thinly sliced and cut in half

1/2 lemon, juiced

Kosher salt & Freshly ground black pepper

2 boneless, skinless chicken breasts

Cooking spray

1 clove garlic, minced

1/6 cup balsamic vinegar

1 1/2 tsp. Truvia brown sugar blend

1 Tbsp. fresh rosemary, chopped

1 1/2 tsp. Worcestershire sauce

1 1/2 Tbsp. Dijon mustard

1 cup arugula leaves

1 Tbsp. parsley, chopped

1. In a large bowl, toss the fennel, cabbage, onion and lemon juice; season to taste with salt and pepper; set aside.
2. Season the chicken with salt and pepper
3. Cook in frying pan coated with cooking spray until browned and cooked through, about 5-7 minutes per side; set aside.
4. Add more cooking spray to the same pan; add garlic and sauté until fragrant, about 1 minute.
5. Add the vinegar and scrape up the browned bits from the bottom of the pan.
6. Add the Truvia, rosemary, and Worcestershire; cook until it thickens slightly, about 1 minute.
7. Stir in the mustard. Whisk to combine.
8. Return the chicken to the pan and turn to coat and heated through.
9. Add the arugula and parsley to the fennel mixture; toss to combine.
10. Serve with chicken with the slaw on the side.

Enjoy!

Lemon Parsley Cauliflower Rice

Lemon Parsley Cauliflower Rice

adapted from Food Network

When I add lemon to rice I immediately this of the Mediterranean.

Makes 4 servings                                                     0 WW Blue points / serving

2 cups cauliflower rice, fresh or frozen & thawed

1/4 cup parsley, chopped

Juice of 1/2 small lemon

1 tsp. Penzeys Greek seasoning (optional)

Kosher salt & Freshly ground black pepper

1. Add the cauliflower, parsley and Greek seasoning, if using to a sauté pan coated with cooking spray.
2. Sauté until the vegetables are softened, about 4 minutes.
3. Add the lemon juice and cook for an additional minute.
4. Season to taste with salt and pepper before serving.

Enjoy!

Broiled Scallops with Herbs

Broiled Scallops with Herbs

adapted from Taste of Home 

Using a minimal amount of breadcrumbs still provides the texture you want without adding points.

Actual portion size is larger than pictured. This was served as a meal with scallops 3 ways.

Makes 2 servings                                                   0 WW Blue points / serving

2 scallions, sliced

1 garlic clove, minced

Cooking spray

3/4 lb. sea scallops

2 tsp. parsley, minced

1 tsp. basil, minced

2 Tbsp. chicken stock

pinch Kosher salt

few grinds of freshly ground black pepper

4 tsp. panko breadcrumbs

2 lemon wedges

1. In a skillet, coated with cooking spray, sauté the scallion and garlic until tender. Set aside in a small dish.
2. Add the scallops; 3 minutes per side until form and opaque.
3. Add the chicken broth, reserved scallion mixture, parsley, basil, salt and pepper; cook, uncovered for 1 minute.
4. Divide the mixture between 2 ovenproof dishes. Sprinkle with bread crumbs.
5. Coat tops with cooking spray.
6. Broil about 4 inches from the heat or until the crumbs are golden.
7. Serve with lemon wedges

Enjoy!

Creole Remoulade Sauce

Creole Remoulade Sauce

adapted from Guy Fieri Family Food (2016)

Use as a topping for the Cajun Chicken & Andouille Sausage or as a dip for poached shrimp.

Makes 6 Tablespoons                                                1 WW Blue points / Tbsp.

1/4 Tbsp. light mayonnaise

Juice of 1/4 lemon

2 1/2 tsp. dill pickles, minced & drained

1 tsp. dill pickle juice (from the jar)

1 tsp. prepared horseradish

1 tsp. whole grain mustard

1 tsp. capers, drained

3/4 tsp. minced scallions

1/2 tsp. Worcestershire sauce

2-3 dashes hot pepper sauce

Combine all ingredients in a small food processor and process until well combined. 

Roasted Asparagus with Lemon Zest

 Roasted Asparagus with Lemon Zest

adapted from Cooking Channel

The lemon zest brightens the asparagus.

Serves 4                            0 WW Blue points/ serving

1 lb. fresh asparagus, remove the bottom 1- 1 1/2 inches

Cooking spray

1 small lemon zested

1/2 tsp kosher salt

1/4 tsp freshly grated nutmeg

Freshly ground black pepper to taste

1. Preheat oven to 450F.
2. Put the asparagus on a rimmed baking sheet coated with cooking spray.
3. Coat the asparagus with cooking spray.
4. Roast for about 5 minutes. Toss and roast for about 5 more minutes.
5. Sprinkle with zest, salt, nutmeg and pepper to taste. Toss to evenly distribute and serve.

Enjoy!

Latin Chicken & Rice Bowl

Latin Chicken & Rice Bowl

adapted from Food Network.com

Any leftover salsa or crema can be served with corn or plantain chips.

Makes 3 servings                 5 WW Blue points / serving + 1 point / 1 Tbsp crema

Chicken & Rice

Cooking spray

1 tsp olive oil

1 tsp butter

12 oz. boneless, skinless chicken breast, cut into bite size pieces

Kosher salt & freshly ground black pepper

1/2 cup white rice

3/4 cup chicken stock

3/4 tsp poultry seasoning

2 tsp Sazon seasoning blend

1/4 cup tomato sauce

0.5 oz raisins

Olive & Pepper Salsa

6 small Spanish olives, stuffed with pimentos, drained & chopped

1 tomato, seeded and chopped

1/2 small bell pepper, seeded and chopped

1/2 small white onion, chopped

Several drops of hot sauce

2 Tbsp chopped fresh parsley

1/4 lemon, juiced

Kosher salt

Avocado and Garlic Crema

1 ripe avocado, pitted and flesh removed

1/4 lemon, juiced

1 clove garlic, pressed

Kosher salt

1/2 cup reduced fat sour cream

1. Coat a pot with cooking spray, add the oil and butter and preheat until the butter melts.
2. Season with chicken with salt and pepper and add to the pan. Cook until lightly browned.
3. Add the rice and cook for another minute.
4. Add the stock, poultry seasoning, Sazon seasoning, tomato sauce and raisins.
5. Bring to a boil, reduce heat and cook about 15 minutes until the rice is tender.
6. Make the Olive & Pepper Salsa by adding all ingredients to a small bowl and stir to combine.
7. Make the Avocado and Garlic Crema by add all ingredients to a blender and process until smooth. Season to taste with salt and pepper.
8. Add 1/4 cup of the Olive & Pepper Salsa to the Chicken & Rice mixture. Stir to combine.
9. Serve the chicken and rice mixture in a bowl topped with the salsa and crema.

Enjoy!

Lemony Poached Chicken

Lemony Poached Chicken

adapted from Foodnetwork.com

After making the chicken, strain the cooking liquid and use to make soups or stews.

Makes 4 cups of stocks and about 2 cups of cooked chicken.    0 WW Blue points

4 cups chicken stock

2 bay leaf

1 carrot, quartered

1 celery stalk, quartered

1/2 lemon, sliced

1/2 large onion, cut in half

1 sprig of fresh rosemary

1 sprig fresh thyme

2 boneless, skinless chicken breasts

1. Combine the stock, bay leaf, carrot, celery, lemon, rosemary and thyme in a soup pot. Bring to a boil.
2. Add the chicken breasts and cook for 5 minutes.
3. Remove from heat and let stand for 20-25 minutes. Transfer chicken to an ice bath.
4. When cool enough to handle, shred chicken and use in your favorite recipe.

Enjoy !

Bloody Mary Shrimp Cocktail

 Bloody Mary Shrimp Cocktail

adapted from Foodnetwork.com

Makes 2 servings             2 WW Blue Points per serving (not including the wine)

1/4 cup ketchup

1 1/2 tsp prepared horseradish

2 tsp Worcestershire sauce

1/4 tsp soy sauce

1/8 tsp vodka

1 1/2 tsp lemon juice

Kosher salt & Freshly ground black pepper

10 poached shrimp

1 celery stalk, cut in half

1. Combine all ingredients except shrimp and celery and stir well to combine.
2. Put half of the cocktail sauce in each of 2 shot glasses.
3. Put 1 piece of celery in each glass and garnish with a shrimp.
4. Use the celery stick to spread sauce on shrimp. You will use less than dunking.

Enjoy

Poached Shrimp

 Poached Shrimp

adapted from Foodnetwork.com

Makes 1-2 servings                                                        0 WW Blue points

1/2 lb. shrimp, peeled and deveined

1 quart water

1/8 tsp red pepper flakes

4 black peppercorns

2 garlic cloves, smashed

1 bay leaf

1/2 lemon, sliced

few sprigs of fresh parsley

1. Put all ingredients except shrimp in a saucepan. Bring to a boil.
2. Add shrimp, cover and remove from heat. Leave undisturbed about about 5 minutes.
3. Drain the shrimp and store in the refrigerator until ready to use.

Marinated Chickpeas

I had half a can of chickpeas (garbanzo beans) left over from the Greek Pasta Salad last night. I am marinating them overnight them adding them to our salads for lunch tomorrow. They could also be served on a lettuce leaf as part of a larger meal.

Marinated Chickpeas

1/2 15-oz can chickpeas, rinse and drained
2 thin slices of onion, chopped
2 Tbsp olive oil
1/2 Tbsp lemon juice
1/2 Tbsp red wine vinegar
1/2 tsp garlic powder
1/4 tsp dried oregano
1 small pinch tarragon
Salt and freshly ground pepper to taste

Combine the oil, lemon juice, vinegar, garlic powder, oregano and tarragon in a small bowl and which to combine. Add salt and freshly ground pepper to taste.
Add the chickpeas and onion to the bowl. Toss well to combine. Let marinate overnight before using.