Spinach & Mushroom Quiche

Spinach & Mushroom Quiche

adapted from Eating Well

Gruyère cheese is a hard cheese from Switzerland with has a mild, nutty flavor and creamy texture that melts well. No Gruyère ? Substitute Swiss, Gouda or Cheddar. Just grate any of these cheeses from a block. Preshredded cheese are coated with anti-caking agents like cellulose or potato starch which make them not melt as well.

Makes 3 servings                                                             6 WW points / serving

Cooking spray
4 oz. sliced fresh mixed mushrooms such as cremini, shiitake, button and/or oyster mushrooms
3/4 cups thinly sliced sweet, white or yellow onion
1 1/2 tsp. thinly sliced garlic
2.5 oz. fresh baby spinach (about 4 cups), coarsely chopped
3 large eggs
2 Tbsp. fat free milk
2 Tbsp. light cream
1 1/2 tsp. Dijon mustard
1 1/2 fresh thyme leaves
1/8 tsp. Kosher salt
1/8 tsp. freshly ground black pepper
3/4 cup shredded Gruyère cheese

1. Preheat oven to 375F. 
2. Coat a 8-inch pie pan with cooking spray; set aside.
3. In a skillet coated with cooking spray, cook the mushrooms over medium-high heat, stirring occasionally, until browned and tender, about 8 minutes. 
4. Add onion and garlic; cook, stirring often, until soft, about 5 minutes. 
5. Add spinach; cook, tossing constantly, until wilted, 1 to 2 minutes. Remove from heat.
6. In a medium bowl, whisk eggs, milk, cream, mustard, thyme, salt and pepper; Fold in the mushroom mixture and cheese.
7. Pour into the prepared pie pan; Bake until set and golden brown, about 30 minutes. 
8. Let stand for 10 minutes, before serving.

Enjoy!

Bun-less Chili Cheese Turkey Dogs

Bun-less Chili Cheese Turkey Dogs

adapted from America's Test Kitchen

I lightened this recipe by replacing ground beef with ground turkey, beef hot dogs with smoked turkey dogs and American cheese with light American cheese as well as making less cheese sauce.

served with Zucchini Chips

Makes 4 servings                                                        5 WW pts / serving

1/2 lb. lean ground turkey
1 Tbsp. chili powder
1/4 tsp. Kosher salt
1/4 tsp. freshly ground black pepper
2 Tbsp. tomato paste
1/2 cup water
8 ounces deli American cheese, chopped coarse
4 tsp. skim milk
2 Tbsp. chopped jarred hot banana peppers, plus 1 tsp. brine
4 smoked turkey hot dogs
¼ cup finely chopped onion

1. In a pan coated with cooking spray, combine the turkey, chili powder, salt, and pepper; Cook over medium heat breaking up the meat, until it is no longer pink, about 5 minutes. 
2. Push the turkey to the side; Add the tomato paste and cook until paste begins to darken, about 1 minute. Add water, stir to combine the tomato paste and turkey; Cook until sauce thickens and coats the turkey, about 4 minutes. 
3. Set aside and keep warm.
4. While the meat is cooking, microwave the American cheese, milk, and brine in small bowl until cheese is fully melted, about 1 minute, stirring occasionally. Cover to keep warm.
5. Cook the hot dogs in a grill pan or on the grill, about 2 minutes per side. 
6. To serve divide hot dogs, chili, and cheese sauce evenly among 4 plates. 
7. Top with the peppers and onion prior to serving

Enjoy!.

Jagerschnitzel

Jagerschnitzel

adapted from Charlotte Fashion Plate

Pork Schnitzel with Mushroom Gravy (Jager Sauce) is one of my husband's favorite foods. It is a crispy breaded pork cutlet with mushroom gravy which is an umami bomb!

When frying I like to use rice flour because it gives a crispier texture. When thickening gravy, I prefer Wondra flour™  which blends in without causing lumps but all purpose flour will work in place of either.

Makes 2 servings                                                            21 WW pts / servinh

2 boneless pork loin chops, pounded thin
1/4 cup rice flour or all purpose flour
1/2 tsp. Kosher salt
1/2 tsp. garlic powder
2 eggs
1 Tbsp. milk
1 cup Panko breadcrumbs
1/2 cup seasoned breadcrumbs
Vegetable oil for frying 
Fresh chopped parsley, for garnish

8 oz. mushrooms, sliced
2 Tbsp. butter
3 garlic cloves, minced
1 Tbsp. onion, minced
2 Tbsp. Wondra flour™ or all purpose flour

1 1/2 cups beef stock
1 Tbsp. stoneground mustard
4 dashes Worcestershire sauce
2 Tbsp. sour cream
Kosher salt and freshly ground black pepper

1. Start with the mushroom gravy by melting the butter in a medium skillet;  Add the mushrooms saute until beginning to brown, about 5 minutes
2. Add onion and garlic; Continue cooking for a few more minutes until the onions and garlic are soft and the mushrooms are browned, about another 5 minutes.
3. Sprinkle flour over the mushroom mixture, stirring to coat; Cook for a few minutes to cook off the raw flour taste.
4. Add the beef stock, mustard and Worcestershire sauce, stirring constantly, and bring to a simmer to thicken; Set aside and keep warm.
5. Heat about 1/4 inch of oil in a skillet to 350F.
6. Set up a 3 step dredging station; in one bowl with combine the flour with the salt and garlic powder; In another bowl add the eggs and milk, whisk to provide; In a third combine the Panko and seasoned breadcrumbs.
7. Dredge each piece of pork in flour, shake off excess, then dip into the egg mixture, allow excess to drip off, then coat with breadcrumbs, pressing down to assist with adherence..
8. Fry the pork until golden brown and crispy, about 3 minutes per side.
9. Transfer schnitzel on a rack over a making sheet to drain.
10. Check the consistency of the gravy; Adjust consistency as needed by adding more stock or using a cornstarch slurry.
11. Season with salt and pepper.
12. Remove from heat and stir in the sour cream.
13. Serve the pork schnitzel topped with mushroom gravy and garnished with fresh parsley.

Enjoy!

Vanilla Scent Parsnip Puree with Brown Butter

Vanilla Scent Parsnip Puree with Brown Butter

adapted from Relish

My husband loves parsnips. We were watch Tournament of Champions on Food Network and one of the chefs had the adjectives of vanilla and nutty and he came up with vanilla scents parsnips puree with brown butter. I had to try to make it for my husband.

You can lighten up this recipe by replacing the 2 Tbsp. of butter that goes into the puree with Parkay cooking oil spray but don't skip the brown butter it adds a nice nuttiness. This substitution will drop the point value down to 2.

Makes 4 servings                                                            5 WW points / serving                                                    

3/4 lb. parsnips, peeled and cut into 1-inch pieces

1 1/2 garlic cloves, peeled and chopped
Water to cover
2/3 cup fat free milk

3 Tbsp. butter, divided
1 vanilla bean, split and cut into 1-inch pieces
1/4 teaspoon salt
Pinch ground white pepper

1. Place parsnips and garlic in a medium saucepan and cover. 
2. Bring to a boil, reduce the heat to a ; Cook until the parsnips are very soft, about 20 minutes. 
3. Meanwhile, combine milk, 2 Tbsp. butter and vanilla in a small pan; 
4. Bring the milk mixture to a simmer and continue to simmer for 5 minutes.
5. Remove the milk mixture from the heat and allow to steep.
6. When the parsnips are done, drain any remaining water and transfer to the bowl of a small food processor with the salt and pepper; Puree until very smooth.
7. Strain milk mixture into the parsnip puree to reach desired consistency (I used about ¾ of the 2/3) puree again.
8. Melt the remaining butter in a small pan; melt and allow the butter to brown.
9. To serve drizzle the brown butter over the puree.

Enjoy!

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!

Italian Meatloaf with Mushroom Sauce

Italian Meatloaf with Mushroom Sauce

adapted from Sip & Feast

Making a panade (mixture of breadcrumbs and milk) prevents the meatloaf from being dry. To remove the drippings from the meatloaf while it is resting I used a turkey baster.

Makes 4 servings                                                    4 WW points / serving                                          
1/4 cup milk
1/2 cup stale breadcrumbs (about 2-3 slices) or purchased bread crumbs
1 lb. ground beef
2 Tbsp. parsley, minced
1 clove garlic, grated
1 large egg
1/2 cup Parmesan cheese
1 tsp. Kosher salt, divided
1/4 tsp. freshly ground black pepper
2 Tbsp. dry red wine
1 14 oz can whole cherry tomatoes, hand crushed
1/2 lb. mushrooms, sliced
1/2 onion, sliced
2 Tbsp. of drippings from the cooked meatloaf 

Kosher salt and freshly ground black pepper, to taste

1. Preheat the oven to 400F.
2. Make a panade by combining the milk with the breadcrumbs.
3. Mix the beef, parsley, garlic, egg, cheese, 1/2 tsp salt and pepper into the panade, gently.
4. Divide meat mixture evenly between 2 mini loaf pan (5" x 3" x 3")
5. Pour the wine and tomatoes over the meatloaves; season with 1/2 tsp salt.
6. Bake for 50-60 minutes or until it reaches an internal temperature of 160F in the center; Let rest 15 minutes before taking it out of the pan so it will not fall apart.
7. Meanwhile cook the mushrooms in 1 Tbsp. of drippings from the meatloaf over medium heat until well browned.
8. In the same pan heat the remaining Tbsp of meatloaf drippings and cook the onions until soft and translucent, about 5 minutes; season to taste with salt and pepper
9. When the meatloaf is cooked remove from the oven and let rest 15 minutes.
10. To serve slice the meatloaf and top with the onions and mushrooms.

Enjoy!

Chicken Cordon Bleu and Potato Soup

Chicken Cordon Bleu with Potato Soup

Adapted from Taste of Home

Update: Earned 2nd Place in The Soup Cook Off 

The original recipe is no longer available on the Taste of Home© website. My family loved the taste of the soup so much that they encouraged me to enter it into The Soup Cook Off – a fundraiser that is held twice a year in Central PA (Carlisle and Harrisburg). The problem was that the base of the soup is canned condensed cream of potato soup. I could not with a clear conscious submit a soup to a competition using a canned condensed soup base. After some internet scouring, I learned how to make my own condensed chicken soup base. This soup has all the flavors of the traditional chicken cordon bleu with a side of potatoes.

 

Makes 4-6 servings

1 recipe of Cream of Chicken Soup Concentrate or 2 cans condensed cream of chicken or cream of potato
2 cups Homemade Chicken Stock or canned broth
1 cup milk
1 cup shredded Swiss cheese
1 cup diced cooked ham
6 oz. cooked chicken

3/4 cup potato, cooked and chopped

1. Place the potatoes on a saucepan; add water to cover by an inch
2. Bring the water to a boil and cook until the potatoes are fork tender, about 10 minutes
3. Drain and set aside.
4. Meanwhile, combine the soup concentrate, stock and milk in a saucepan.
5. Whisk until combined and bring to a simmer.
6. Strain through a fine mesh sieve to remove any lumps.
7. Add the cheese and whisk until smooth.
8. Add the ham, chicken and potato
9. Heat until warmed though.

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.

Mini Italian Frittatas

Mini Italian Frittatas

adapted from Make It Ahead by Ina Garten

These mini frittatas are bursting with flavors. They can be made ahead for a quick and easy meal.

Play with this recipe using different vegetables, herbs and cheeses.

Makes 6 servings                                                                  2 WW pp / serving

Cooking spray
3/4 cup chopped leeks, white and light green parts
4 oz. sliced prosciutto, coarsely chopped
4 oz. chopped kale
1 Tbsp. julienned fresh basil leaves
1 tsp. lemon juice
6 Tbsp. shredded Parmesan cheese
4 large eggs
3/4 cup skim milk

1. Preheat the oven to 375 degrees. 
2. Coat 6 cups of a 12-cup muffin tin with cooking spray.
3. In a sauté pan coated with cooking spray, cook the leeks until tender, about 3 minutes, making sure it is evenly distributed.
4. Add the kale and sauté for 2 to 3 minutes, tossing it with tongs, then cover the pan and cook for 3 minutes, tossing once while it cooks, until the spinach is all wilted. 
5. Remove from the heat, stir in the basil and lemon juice and set aside for 5 minutes. 
6. Divide the mixture  among the 6 muffin cups, leaving any liquid behind. 
7. Sprinkle the Parmesan evenly on top.
8. In a 2-cup liquid measuring cup, beat the eggs, and milk. 
9. Pour the egg mixture evenly over the filling in each cup, filling the muffin cups to the top. 
10. Add some water to each cup that is not being used to prevent scorching.
11. Bake for 25 minutes, or until puffed and lightly browned on top. If you insert a toothpick in the middle, they should feel firm. 
12. Cool for 5 minutes, remove with a small sharp knife onto a serving plate, and serve hot or warm.

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!

Boxty

Boxty

Bon Appetit May 1996

Being of Irish heritage, I like to celebrate St. Patrick's Day with traditional foods. I wanted to make something a little more WW™ friendly than the corned beef and cabbage or lamb stew that I usually make.

Boxty uses a few readily available ingredients to produce different results - bread, pancakes or dumplings. 

I set out to make a nontraditional boxty by using cauliflower-potato mash in place of mashed potatoes but it got even more non-traditional when I realized I was out of russet potatoes so I substituted some sweet potato.

Makes 2 servings                                                                4 WW pp / serving

1/2 cup Cauliflower-Potato Mash
3/4 cup grated peeled sweet potato
6 Tbsp. cup flour
1/2 tsp baking soda
1/4 tsp Kosher salt
1 Tbsp. skim milk + more as needed
Cooking spray

1. Mix the cauliflower-potato mash, grated potato, flour, baking soda, and salt. Gradually mix in enough milk to form the texture of firm mashed potatoes.
2. With damp hands, form the potato mixture into 4 pancakes.
3. In a skillet coated with cooking spray, cook the pancakes for 3 minutes per side.

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!

Scrambled Eggs with Gingered Kale & Crispy Quinoa

Scrambled Eggs with Gingered Kale & Crispy Quinoa

adapted from Food Network Magazine

Kale and quinoa are superfoods rich in compounds considered to be beneficial to one's health. Quinoa is a gluten-free grain that has more protein than any other grain or rice. It’s considered a complete protein (usually only found in animal products). Amino acids help with muscle repair after exercise, while folate, magnesium, and phosphorus in support energy levels.
Kale is loaded with vitamin C, vitamin A, calcium, iron, and potassium. It is also a solid source of protein and fiber; very low in calories and packed with flavonoids, phytochemicals with antioxidant properties.

Makes 2 servings                                                                   1 WW pp / serving

Cooking spray

1/2 tsp. grated fresh ginger

1/2 cup cooked quinoa, cooled

2 cups chopped kale, thick stems removed

Kosher salt

Freshly ground black pepper

2 Tbsp. skim milk

1. In a skillet coated with cooking spray, spread out the quinoa into an even layer. Cook without stirring until the bottom is crispy, about 3 minutes.
2. Flip the quinoa and cook for about another 3 minutes until the other side is crispy.
3. Add the kale and season with salt and pepper, sauté until tender, about another 3-4 minutes.
4. Meanwhile, whisk the eggs and milk together in a bowl.
5. Transfer to a pan coated with cooking spray, cook stirring constantly to desired level of doneness, about 2 minutes for soft, small curds.
6. Transfer the kale/quinoa to a bowls and top with scrambled eggs.

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!

Fat Free Ranch Dressing

Fat Free Ranch Dressing

adapted from Drizzle Me Skinny

I like ranch dressing but the reduced fat versions have an off taste to me. This has the flavor and mouthfeel of  the full fat version. I am not usually a fan of yogurt based dressing because they usually have sour-tart flavor but it well balanced here.

Makes about 1/2 cup                                                0 WW Blue points / 2 Tbsp.

1/2 cup non-fat plain yogurt

1 Tbsp. fat free milk

1/2 tsp. dried parsley

1/2 tsp. dried chives

2/3 tsp. garlic powder

2/3 tsp. onion powder

1/2 tsp. kosher salt

1/2 tsp. finely ground black pepper

1/4 tsp. dried dill weed

1/6 tsp. paprika

1. Combine all ingredients in a small bowl.
2. Whisk to combine.
3. Refrigerate leftovers.

Enjoy !

Cheesy Mashed Potatoes with Bacon & Scallions

Cheesy Mashed Potatoes with Bacon & Scallions

adapted from Food Network

Not everyone in our house is on Weight Watchers. My 18 yo. son requested mashed potatoes so I elevated them with cheese, bacon and scallions.

Makes 3 servings                                                   10 WW Blue points / serving

1 lb. russet potatoes, peeled and cut into 1-inch pieces

1/2 cup fat free milk

2 Tbsp. butter

1/2 cup. reduced fat shredded Mexican blend cheese

2 slices bacon, cooked and crumbled

1 scallion, chopped

Kosher salt and freshly ground black pepper

1. Bring a pot of salted water to a boil, cook until tender, about 20 minutes; drain.
2. Put the potatoes through a ricer* returning them to the pot.
3. Heat the milk and butter together until the butter is melted.
4. Add the milk mixture, bacon, cheese and scallions to the potatoes and stir to combine and allow the cheese to melt.
5. Season to taste with salt and pepper before serving.

Enjoy!

* If you don't have a ricer, you can mash with a potato masher or fork.

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!

Chicken Alfredo with Zucchini

Chicken Alfredo with Zucchini

adapted from Comfort Food Fix by E. Krieger

Have you noticed that even the "lighter" versions of recipes still are a lot of points. If made as originally written this would have been a 15 point meal. I have brought it down to 9 and it is still as filling.

I had initially planned to cook the fettuccine and zucchini like I do in Noodles & Zoodles but my zucchini was crooked so instead of getting fettucine style zucchini noodles I ended up with semi-circles so we altered the the cooking method a bit. If you can get long fettucine zoodles, it will reduce a step in the cooking process.

Makes 4 servings                                                    9 WW Blue points / serving

1 medium zucchini (about 10-12 oz.), spiralized or thinly sliced

Cooking spray

2 garlic cloves, minced, separated

1 lb. chicken breasts, cut into 2" x 1/2" pieces

1 tsp. Montreal Steak seasoning

6 oz. fettuccine pasta

1 Tbsp. Wondra flour or all-purpose flour

1 cup fat-free milk

1/2 cup fat free evaporated milk

3/4 cup freshly grated Parmesan cheese

1/4 cup chopped fresh parsley

1. In a pan coated with cooking spray, cook half of the garlic for about 30 seconds.
2. Add the zucchini and cook until just tender, about 3 minutes; transfer to a bowl.
3. Add more cooking spray to the pan.
4. Season the chicken with the steak seasoning, and sauté until cooked through, about 5 minutes; transfer to a bowl and keep warm.
5. Cook the pasta al dente according to package directions.
6. Reserve 1/2 cup of the pasta water.
7. Drain the pasta and return it to the pot.
8. Meanwhile, make the sauce by combine the flour and milk, whisking until the flour is dissolved.
9. Add the remaining garlic and cook 30 seconds.
10. Add the flour-milk mixture and cook, whisking constantly, until the mixture begins to boil.
11. Reduce the heat to low and cook for 2 more minutes, whisking constantly.
12. Add the evaporated milk and Parmesan cheese and cook, stirring until the cheese is melted, about 1 minute.
13. If the sauce is too think, thin it with a little of the pasta water at a time until it reaches your desired consistency.
14. Add 1 cup of the sauce, zucchini and 3 Tbsp. of parsley to the fettuccine.
15. Divide among 4 plates, top with chicken, additional sauce and sprinkle with parsley before serving.

Enjoy!

Baked Carrot and Potato Mash

 Baked Carrot and Potato Mash

adapted from Bon Appetit

Baking the potatoes and carrots before mashing creates another depth of flavor. 

By using more carrots than potatoes you get mashed potato consistency with fewer carbs.

served with Bacon Crusted Chicken

Makes 3 servings                                                  1 WW Blue points / serving

1/2 lb. carrots, peeled, halved lengthwise and cut into 2 inch pieces

1/3 cup homemade vegetable stock or canned

1/4 lb. russet potatoes, peeled and cut into pieces about the size of the carrots

1/4 cup fat free sour cream

2 Tbsp. fat-free milk

1. Preheat the oven to 350F.
2. Place the carrots and potatoes into a baking dish with the stock; cook until tender, about 50 minutes.
3. Mash or puree the carrots, potatoes, sour cream and milk to desired consistency.
4. Season to taste with kosher salt and freshly ground black pepper before serving.

Enjoy!

Spinach & Mushroom Scrambled Eggs

Spinach & Mushroom Scrambled Eggs

adapted from Taste of Home

This savory egg dish is low fat and filling.

Makes 1 serving                                                        1 WW Blue point / serving

2 large eggs

2 Tbsp. fat free milk

1/8 tsp. Kosher salt

1/8 tsp. freshly ground black pepper

2 tsp. Chile-Garlic Oil (optional)

1 cup sliced mushrooms

1 cup spinach leaves, chopped

2 scallions, chopped

1 Tbsp. fat free cheddar cheese

1. In a pan coated with cooking spray, add the mushrooms and the chile-garlic oil; cook until almost cooked through, about 5 minutes.
2. Add the scallions and spinach and sauté until the mushrooms and spinach are cooked through, about 3 minutes.
3. Transfer the mushroom mixture to a bowl and set aside.
4. Wipe out the pan and re-coat with cooking spray.
5. Whisk the eggs with the milk, salt and pepper.
6. Add the eggs to the pan and cook to desired doneness.
7. Return the mushroom mixture to the pan along with the cheese.
8. Cook until heated through and the cheese is melted.

Enjoy!