Garlic Herb Pattypan Squash

Garlic Herb Pattypan Squash

adapted from Taste of Home

A neighbor gifted me some pattypan squash from her garden. Any summertime squash can be substituted for the pattypan, such as zucchini, yellow, chayote, or crookneck, to name a few, just adjust the cooking time. 

This is a tasty addition to any fish or chicken recipe.

Makes 2 servings                                                                1 WW pts / serving

2 cups pattypan squash (about 12 oz.), if small cut in half, if large cut into 8ths, if seeds are large remove seeds

Cooking spray
1 1/2 tsp. olive oil
1 garlic clove, minced
1/4 Kosher salt
1/3 tsp. fresh oregano leaves, chopped or 1/8 tsp. dried
1/3 tsp. fresh thyme leaves, chopped or 1/8 tsp. dried 
1/8 tsp. freshly ground black pepper
1 1/2 tsp. fresh parsley, chopped

1. Preheat oven to 425°. 
2. Place squash in a greased baking pan coated with cooking spray. 
3. Mix oil, garlic, salt, oregano, thyme and pepper; Drizzle over squash.
4. Roast until tender, 15-20 minutes, stirring occasionally. 
5. Sprinkle with parsley prior to serving.

Enjoy!

Jerk Chicken

Jerk Chicken

adapted from Jerk from Jamaica by Helen Willinsky

Jerk chicken is a traditional Jamaican dish featuring chicken marinated in a spicy and aromatic blend of seasonings, then traditionally grilled or smoked. To make it easier for the home cook I put mine in the oven.

Makes 2 - 4 servings               7 WW pts for 4 servings / 14 WW pts for 2 servings

1 onion, finely chopped

1/4 cup finely chopped scallions

1 tsp. fresh thyme leaves

1/2 tsp. Kosher salt

1 tsp. sugar substitute

1/2 tsp ground allspice

1/4 tsp. ground nutmeg

1/4 tsp. ground cinnamon

1/2 habanero chile, chopped

1/2 tsp. freshly ground black pepper

1 1/2 tsp. soy sauce

1 1/2 tsp. vegetable oil

1 1/2 tsp. apple cider vinegar

2 chicken legs, thigh separated from drumstick

1. Make the marinade by combining all ingredients except the chicken legs and cooking spray; Whisk to combine.
2. Place the chicken in a resealable container and add the marinade; Turn the chicken to coat.
3. Place the chicken in the refrigerate to marinate for at least 4 hours or up to 24 hours.
4. Preheat the oven to 350F.
5. Place a rack over a baking sheet; Coat the rack with cooking spray.
6. Place chicken on the rack; Bake in the preheated oven until it registers 165F on an instant read thermometer, about 45 minutes.
7. Turn on the broiler; Broil the chicken until the chicken begins to crisp, about 5 minutes.

Enjoy!

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!

Cacio e Pepe Ham and White Bean Soup

Cacio e Pepe Ham and White Bean Soup

adapted from Food & Wine

This soups takes a but of time but it is well worth the effort. Always save your cheese rinds and ham bones in your freezer for just such occassions as this. 

My husband cuts up my ham bones with a santized saw. No ham bone use ham hocks and chop a few ounces of a ham steak.

Need to save a little time, replace the dried, cooked beans with a 15 oz. can of cannellini beans.

Makes 3 servings                                                                5 WW pts / serving

Cooking spray
2/3 yellow onions, chopped divided
1 1/3 large celery stalks, chopped, divided
1 1/3 carrots (about 1/3 pound), peeled, chopped, divided
4 garlic cloves, peeled, 2 smashed and 2 chopped, divided
1/3 (2/3-1 lb.) smoked ham bone, preferably with meat
2 2/3 oz. Parmigiano-Reggiano cheese rinds or pecorino Romano cheese rinds 
3 thyme sprigs
4 cups water, plus more if soup is getting too thick
1 tsp.coarsely ground black pepper, plus more for serving
1/3 cup dried cannellini beans or other dried white beans, soaked overnight, drained
1/3 oz. Parmesan cheese, finely shredded, plus more for serving

Kosher salt

1. To a pot coated with cooking spray add half of the onion, celery, carrot and smashed garlic cloves;  Cook, stirring occasionally, until starting to brown, 6 to 8 minutes. 
2. Add ham bone, cheese rinds, thyme sprigs, and water; bring to a boil over high. 
3. Reduce heat to low; simmer, partially covered, stirring occasionally until broth is cloudy and tastes strongly like Parmesan and ham, about 1 1/2 hours.
4. Pour the broth through a fine mesh strainer set over a large measuring cup or bowl, pressing vegetables and cheese rinds to extract as much liquid as possible; discard solids. 
5. Reserve ham bone. Wipe pot clean.
6. Coat the pot with cooking spray; Add the remaining chopped vegetables and pepper.
7. Cook, stirring often, until vegetables start to soften,  about 5 minutes. 
8. Stir in the minced garlic; cook, stirring constantly, until fragrant, about 1 minute.
9. Add ham bone, drained beans, and strained broth; bring to a boil over high. 
10. Reduce heat to medium-low; simmer, partially covered, stirring occasionally, until beans are creamy and tender and ham meat easily pulls away from bone, 2 hours; Add a little water if the soup is getting too thick.
11. Transfer 1/3 cup of soup to the bowl of a mini food processor, removing any ham pieces, process until smooth; Stir mashed soup back into pot.
12. Remove ham bone from soup, and shred meat (about 1/3 cup); Return meat to soup, and discard bone. Add cheese and stir until melted; Season to taste with salt. 
13. Ladle soup into individual bowls; Sprinkle with additional black pepper and cheese.

Enjoy!

Zucchini, Yellow Squash and Tomato Tian with Caramelized Onions

Zucchini, Summer Squash and Tomato Tian with Caramelized Onions

adapted from America's Test Kitchen

Try to find tomatoes, squash and zucchini that are about the same diameter.

Makes 4 servings                                                                 1 WW pts / serving

Cooking spray
1 onion, halved and sliced 1/4 inch thick (about 1 cup)
Kosher salt and freshly ground black pepper

1/4 cup water, divided, more if needed
1 small garlic cloves, minced
1/3 lb. zucchini, trimmed and sliced 1/4 inch thick
1/3 lb. summer squash, trimmed and sliced 1/4 inch thick
1/3 lb. plum tomatoes, cored and sliced 1/4 inch thick
1/3 tsp. minced fresh thyme
1 tsp. olive oil, divided
2 Tbsp. + 2 Tsp. shredded Gruyère cheese, about 2/3 ounces

1. Preheat the oven to 375 degrees. 
2. Line an 8" x 8" baking pan with foil; Coat it with cooking spray; Set aside.
3. To caramelize the onions without oil, Place the onions and 2 Tbsp. of water in a pan; season with salt and pepper to taste. Cook over medium heat until the water is evaporated and the onions start to stick to the pan. Add 1 Tbsp. of water to the pan and stir. The onions will start to brown. Repeat with additional water until the onions are at your preferred level of caramelization.
4. Stir in garlic and cook until fragrant, about 30 seconds; Spread onion mixture on bottom of prepared baking sheet.
5. Shingle the zucchini, tomatoes and summer squash alternating into single layer of tightly fitting rows on top of the onions. 
6. Sprinkle with thyme, drizzle with 1 tsp. oil, and season with salt and pepper. 
7. Cover dish with foil and bake until vegetables are tender, about 30 minutes.
8. Remove foil, sprinkle Gruyère over top, and continue to bake until bubbling around edge and lightly browned on top, 20 to 30 minutes longer. 
9. Let rest for 10 minutes before serving.

Enjoy!

BBQ Shrimp with Avocado Salad

BBQ Shrimp with Avocado Salad

adapted from Food & Wine

This recipe has a surprising amount of worcestershire sauce but it works.

When cooking for 2 I like to get the mini avocados. They are large enough for 2 without any leftovers that are going to oxidize.

Makes 2 servings                                                            9 WW pts / serving

Cooking spray
1/2 shallot, finely chopped
1/2 garlic clove, finely chopped
2 Tbsp. dry white wine
1/4 tsp. chopped thyme
1/4 cup + 2 Tbsp. Worcestershire sauce
1/4 cup Homemade chicken stock or low-sodium chicken broth
12 large shrimp, shelled and deveined
Kosher salt and freshly ground black pepper
1 Tbsp. butter
Sliced scallions, for garnish
1 Tbsp.extra-virgin olive oil

1 Tbsp. water
1 1/2 Tbsp. fresh lemon juice
1 small avocado, pitted, peeled and cut into wedges
1/2 romaine hearts (5 ounces), chopped
1/2 small fennel bulb, trimmed and thinly sliced
1 large radishes, thinly sliced

Flaky sea salt & Aleppo pepper (optional)

1. In a small saucepan coated with cooking spray, cook the shallot and garlic and cook over moderate heat, stirring occasionally, until softened, about 3 minutes. 
2. Stir in the wine and thyme and cook until reduced by half, about 2 minutes. 
3. Add the Worcestershire sauce and broth and cook until reduced to 1/4 cup, about 15 minutes.
4. In a large skillet, heat the remaining tablespoon of grapeseed oil. 
5. Season the shrimp with salt and pepper; Cook over moderately high heat, turning once, for 2 minutes total.
6. Stir in the sauce and cook, stirring, until thickened, about 2 minutes. 
7. Add the butter, stirring until incorporated and season with salt. Transfer the shrimp to a platter and garnish with scallions.
8. Meanwhile, make the salad by whisking the olive oil with the water and lemon juice in a large bowl. 
9. Add the romaine, fennel and radishes, season with salt and toss to coat; Top with the avocado seasoned with flaky sea salt an Aleppo pepper, if using.
10. Serve the salad beside the shrimp.

Enjoy!

Farro with Shiitake Mushrooms

Farro with Shiitake Mushrooms

adapted from Food & Wine Magazine, February 2001

Farro, also known as Italian spelt is nutty and chewy. It is also good for you. According to Dana Angelo White, M.S., R.D., A.T.C."[o]ne cup of cooked farro contains 220 calories, 2 grams of fat, 47 grams of carbohydrate, 5 grams of fiber, and 8 grams of protein. It will also give you a hefty dose of vitamins A, E and minerals like iron and magnesium."

Makes 3 servings                                                               4 WW points / seving

Cooking spray
1/2 small onion, minced
3/4 cup farro
1 thyme sprig
1/2 cups water

3/4 cup Homemade chicken stock or low sodium canned broth  
Kosher salt and freshly ground pepper

1 1/2 Tbsp. butter  
2 1/2 ounces finely diced shiitake mushroom caps (about 1 cup)

Dash of truffle zest  (optional)

1. In a skillet coated with cooking spray, cook the onion over moderately low heat, stirring frequently, until softened, about 8 minutes. 
2. Add the farro and thyme and cook, stirring occasionally, until the farro is lightly toasted, about 3 minutes. 
3. Add the chicken stock and water along with a pinch each of salt and pepper. 
4. Bring to a simmer, cover and cook over low heat until the water is absorbed and the farro is al dente, about 30 minutes; Discard the thyme.
5. Meanwhile, melt the butter in a medium skillet. 
6. Add the mushrooms and cook over moderate heat, stirring frequently, until softened, about 5 minutes. Add the mushrooms to the farro.
7. Season to taste with salt, pepper and truffle zest, if using, prior to serving.

Enjoy!

Greek Chicken Thighs

Greek Chicken Thighs

adapted from America's Test Kitchen

This is the moistest chicken I think I have ever cooked. Cutting slits into the chicken allowed the marinade to better penetrate the meat.

served with Cream-less Creamed Corn

Makes 2 servings                                                                10 WW pts / serving

1 Tbsp. olive oil
2 tsp. chopped fresh rosemary
2 tsp. chopped fresh thyme
1 1/2 garlic cloves, chopped
2 (3-inch) strips lemon zest, chopped
3/4 tsp. Kosher salt
1/2 tsp. dried oregano
1/4 ground coriander
1/8 tsp. crushed red pepper flakes

1/8 tsp. freshly ground black pepper pepper

2 bone-in chicken thighs

1. Cut 4 slits about 1/2 inch deep in each piece for marinade to penetrate.
2. In a bowl, combine oil, rosemary, thyme, garlic, lemon zest, salt, oregano, coriander, pepper flakes, and pepper; Whisk to combine.s
3. Transfer chicken to bowl with marinade and turn to thoroughly coating; Make sure marinade gets into slits. 
4. Refrigerate for at least 30 minutes or up to 2 hours.
5. Preheat the oven to 425F.
6. Place chicken, skin side up, in an oven-safe skillet; Scrape any remaining marinade from bowl over chicken. 
7. Roast until the thighs register 175 degrees, about 30 minutes.
8. Remove skillet from oven; Turn on the broiler.
9. Spoon pan juices over top of chicken to moisten the skin. 
10. Broil chicken until skin is lightly browned, about 3 minutes.
11. Let chicken rest in skillet for 10 minutes. 

Enjoy!

Cauliflower Chowder

Cauliflower Chowder

adapted from Bon Appetit

The miso that is added at the end give the soup another level of savory flavor.

If you haven't tried Wondra flour™ it is a game changer when making soups and gravies. It dissolves very quickly and smoothly into the dishes.

 
Makes 3 servings                                                            7 WW pts / serving

1 1/2 Tbsp. butter, divided
1/2 onion, finely chopped
1 celery stalk, thinly sliced
2 garlic cloves, finely chopped
2/3 tsp. chopped fresh thyme
1/2 tsp. Kosher salt
4 tsp. Wondra flour™ 
1/3 lb. cauliflower, cut into small florets and stems diced
5 oz. baby potatoes, scrubbed and diced
1/2 cup half & half

1 2/3 cups water
1 cup oyster crackers
2/3 tsp. Nick's Famous Crab Seasoning™ or your favorite crab /seafood seasoning

2 tsp. yellow miso
Kosher salt and freshly ground pepper
Chopped scallion greens for serving

1. Heat 1 Tbsp. butter in a pot. 
2. Add the onion, celery, thyme, and salt; Cook, stirring occasionally, until onion is translucent and celery is softened, about 5 minutes.
3. Sprinkle in the flour over onion mixture; Cook, stirring, 1 minute. 
4. Add the cauliflower, potatoes, half & half and water; Bring to a simmer and cook, stirring occasionally, until cauliflower and potatoes are tender and liquid is slightly thickened, about 20 minutes.
5. Meanwhile, heat remaining 1/2 Tbsp. butter in a small skillet . 
6. Add the oyster crackers, tossing or stirring often, until golden brown in spots, about 5 minutes. 
7. Remove from heat, sprinkle with crab seasoning, and toss until crackers are evenly coated.
8. Stir in the miso 
9. Remove from heat and adjust seasoning with salt and pepper to taste.
10. Ladle chowder into bowls; Top with scallion greens.
11. Serve with oyster crackers.

Enjoy!

Black Bean & Chorizo Soup

Black Bean & Chorizo Soup

adapted from Food & Wine December 2016

This is a hearty, satisfying soup that freezes well.

Makes 2 servings                                                            4 WW points / serving

8 oz. dried black beans, rinsed and soaked overnight
1 small bay leaf
1/3 tsp. dried thyme
1 small parsley sprig

1 1/2 onions—1/2 quartered and 1 finely chopped

1 1/2 tsp. Kosher salt 

2 tsp. olive oil  

1 link Aidell™ Chorizo Smoked Chicken Sausage, chopped 

1 garlic cloves, minced 

1/2 tsp. ground cumin 

2 cups homemade chicken stock or canned broth

1 cup water

Kosher salt  & freshly ground black pepper, to taste

Thinly sliced radishes, cilantro sprigs for garnish, optional

Lime wedges and tortilla chips, for serving

1. Drain the black beans.
2. In a pot, combine them with enough water to cover by 3 inches. 
3. Place the bay leaf, parsley and thyme in a piece of cheesecloth and secure with a string to make a satchel
4. Add the herb satchel, quartered onion and salt tp the beans; Bring to a boil over medium-high heat. 
5. Reduce the heat to low, cover and cook until the beans are just tender, about 1 hour. 
6. Drain the beans and discard the herb satchel and onion; Wipe out the pot.
7. In the same pot, heat the olive oil; Add the chorizo and cook over moderate heat, stirring occasionally, until starting to crisp, about 4 minutes. 
8. Add the chopped onions, the garlic and cumin; season with salt and pepper, to taste.
9. Cook over moderate heat, stirring occasionally, until the onions are tender, about 10 minutes. 
10. Add the stock and 1 cup of water and bring to a boil. 
11. Return the beans to the pot, cover, reduce the heat to low and continue cooking until the beans are very tender and the soup has thickened, about 1 hour and 45 minutes. You may need to add up to another cup of broth or water towards the end of cooking it it thickens faster than the beans cook.
12. Ladle the soup into bowls and serve garnished with radishes and cilantro, if using. 
13. Pass lime wedges and tortilla chips at the table.

Enjoy !

Rotisserie Chicken Seasoning

Rotisserie Chicken Seasoning

adapted from mastercook.com

I have many recipes that call for rotisserie chicken but when I'm cooking for 2 I don't want to go out and but a rotisserie chicken; not to mention they cost a lot more than cooking a seasoned chicken breast. This seasoning blend gives you the flavor of the skin of a rotisserie chicken without the fat and calories.

Makes about 4 1/2 teaspoons                                              0 WW points / tsp

1/2 tsp. Kosher salt
1 tsp. paprika
1/2 tsp. chili powder
1/2 tsp. garlic powder
1 tsp. finely ground black pepper
1/2 tsp. onion powder
1/2 tsp. dried thyme

Combine all seasoning in a small resealable bowl or container. Stir to combine.

Enjoy!

Baked Potato with Whipped Feta

Baked Potato with Whipped Feta

adapted from Food Network

If you want to decrease the number of points just use less of the topping and add a few sprays of Parkay cooking oil spray to moisten the potato

Makes 2 servings                                                   4 WW points / serving                                                                 

1/4 tsp dried rosemary
1/2 tsp. dried thyme 
Grated zest of 1/3 lemon
3/4 tsp. Kosher salt 

1  large (8- to 10-ounce) baking potatoes
Cooking spray
2 oz. feta cheese, crumbled
1 oz. cream cheese, at room temperature
2 Tbsp. freshly squeezed lemon juice

2 Tbsp. olive oil, divided
Kosher salt and freshly ground black pepper

Chopped fresh scallions

1. Preheat the oven to 400 degrees F. 
2. Line a sheet pan with aluminum foil.
3. Place the rosemary, thyme, lemon zest, and salt in the bowl of a mini food processor and pulse 10 to 12 times, until finely chopped.
4. Spread the mixture in a shallow bowl or plate; Set aside.
5. Scrub the potato, dry them well, and pierce them all over with the tines of a fork. 
6. Place the potato on the prepared sheet pan and rub rub it all over with 1 tsp. of olive oil. 
7. Roll the potato in the salt and herb mixture and put it back on the sheet pan. 
8. Bake for 60 to 75 minutes, or until tender. 
9. Meanwhile, combine the feta, cream cheese, lemon juice and olive oil in the mini food processor; process until well combined; season to taste with salt and pepper.
10. Cut the potato in half; Squeeze the ends towards the middle to open up the flesh.
11. Top with a generous scoop of whipped feta. 
12. Sprinkle with scallions prior to 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!

Grilled Chicken Burgers with Pasilla Aioli

Grilled Chicken Burgers with Pasilla Aioli

adapted from Food Network

This recipe takes some time to make but it is well worth it in the end.

If you don't have pasilla chile powder use another pure chile powder such as ancho chile as opposed to chili powder which is actually a spice blend.

Makes 2 servings                                                                7 WW pp / serving

1/2 pounds ground chicken breast
Cooking spray
1 1/2 Tbsp. finely chopped onions
1 clove garlic, finely minced
1/3 beaten egg (eyeball it)
1 Tbsp. panko breadcrumbs
1/3 tsp. crumbled dried oregano
1/3 tsp. fresh thyme leaves, finely chopped
2 Tbsp. Pasilla Aioli
4 Tbsp. reduced fat Mexican blend cheese

1 tsp. crushed red pepper
6 Oven fried poblano rings

2 Tumaros wraps or your favorite low carb wrap, lightly toasted
Favorite burger toppings - lettuce, tomato, onion, caramelized onion, pickles ...

1. Preheat a grill or grill pan.
2. In a sauté pan coated with cooking spray, cook the onions and garlic and until translucent, about 4 minutes. Remove from the heat. and allow to cool.
3. In a mixing bowl, combine the egg, panko, oregano and thyme.
4. Add the chicken and cooked onion and garlic mixture to the bowl and gently combine.
5. Form into 2 patties.
6. Grill the patties until fully cooked, about 5 minutes per side. 
7. Divide the cheese and crushed red pepper between the burgers and allow the cheese to melt.
8. Serve on a wrap with some Pasilla Aioli. 
9. Top each burger your favorite burger toppings and 3 Poblano Rings.

Enjoy!

Baked Whiting with Parmesan

Baked Whiting with Parmesan

adapted from Food & Wine September 2007

Many people would say that you should not pair seafood and cheese. Others would disagree. I disagree.

Whiting is a mild fish which gets a nuttiness from the cheese.

Makes 2 servings                                                            1 WW pp / serving

2 6 oz. whiting fillets
Cooking spray

Kosher salt and freshly ground pepper
1 1/2 tsp. fresh parsley, chopped
1/2 tsp. fresh thyme, chopped
2 1/2 Tbsp. parmesan cheese

2 tsp. caviar (optional)

1. Preheat the oven to 350°. 
2. Place the fillets on a baking sheet coated with cooking spray.
3. Season the fish with pepper and scatter the parsley and thyme on top. 
4. Bake for about 10 minutes, or until the fish is just cooked through.
5. Preheat the broiler. 
6. Sprinkle the fish fillets with the parmesan. 
7. Broil for about 2 minutes, or until the cheese is golden brown. 
8. Let the fish fillets stand for 5 minutes.
9. Transfer to plates and top with caviar if using before serving.

Enjoy!

Creole Cauliflower Fried Rice

Creole Cauliflower Rice

adapted from Veganosity.com

Fried rice is not usually associated with Cajun-creole cooking but this recipe has all the flavors of the south and a healthy alternative to red beans and rice or grits.

Makes 3 servings                                                        0 WW pp / serving

Cooking spray
1 cup riced cauliflower
1 stalk celery, diced
1/2 onion, chopped
1/2 red bell pepper, seeded and diced 1 1/2 cloves of garlic, minced
1 cup red kidney beans, drained and rinsed well
1/2 tsp. paprika
1/2 tsp. dried thyme
1/2 tsp. dried oregano
1/2 tsp. cayenne pepper
1/4 tsp. freshly ground black pepper
1/2 tsp. Kosher salt

1. In a pan coated with cooking spray, cook the onions and celery until the onion are translucent.
2. Add the bell pepper, beans, and spices and cook for 15 minutes.
3. Add the garlic and cauliflower rice and stir well to coat the rice with the spices. Cook a few more minutes until the cauliflower is warmed and cooked to your desired consistency.

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!

Herb Roasted Salmon

Herb Roasted Salmon

adapted from Taste of Home

This a simple but elegant dish that is quick and easy to make.

Serve on a bed of simple sauteed mixed greens.

Makes 3 servings                                                     0 WW Blue points / serving                                

3 salmon filets (6 oz. each)

3 garlic cloves, minced

2 tsp. fresh rosemary, minced

1 tsp. olive oil

1 tsp. water

1 1/2 tsp. fresh thyme, minced

Kosher salt & Freshly ground black pepper

1. Preheat the oven to 425F.
2. Place the salmon on a baking pan lined with foil and coated with cooking spray.
3. Combine the garlic, rosemary, oil, water and thyme in a small bowl; spread over fillets.
4. Roast the fish for about 18 minutes or until it flakes easily.
5. Season with salt and pepper before serving.

Enjoy!

Grilled Pork Chops Burst Blueberry Sauce

Grilled Pork Chops Burst Blueberry Sauce

adapted from Food & Wine

The sauce takes a savory spin to the sweet berries. The sauce can be made any time of year but summer berries tend to be sweeter. If making it off season add some sugar or honey to the sauce.

Makes 4 servings                                                      7 WW Blue points / serving

Cooking spray

1/2 large shallot, minced

1 tsp. chopped thyme

2 Tbsp.minced thyme

2 Tbsp. dry red wine

1 1/2 cups fresh blueberries

1/2 canned chipotle in adobo

1 Tbsp. adobo sauce

1/4  tsp. kosher salt, divided

314 tsp freshly ground black pepper

4 bone-in pork chops

2 tsp. Montreal Steak Seasoning

1. In a saucepan coated with cooking spray, cook the shallots and thyme, until softened, about 3 minutes.
2. Add the wine and simmer, until it is almost evavorated, about 2 minutes.
3. Stir in the blueberries, chipotle, adobo sauce, salt and pepper; cook stirring occasionally until the blueberries burst and the sauce thickens., about 4 minutes.
4. Remove from the heat and stir in the balsamic vinegar.
5. Allow the sauce to cool to room temperature, about 45 minutes. Season to taste with salt and pepper.
6. Heat a grill pan or grill to medium-high, about 450F.
7. Season the chops with Montreal Steak seasoning and grill until the pork registers 135F, about 7 minutes per side.
8. Let rest 10 minutes before serving with blueberry sauce.

Enjoy!

Tuscan Herb Rub

Tuscan Herb Rub

This herb rub is very versatile. It will work great on at types of meat, poultry or vegetables.

Makes about 1 Tbsp. (enough for 1 lb.)                      0 WW Blue points / serving

1 1/2 Tbsp. Kosher salt

1 tsp. onion powder

1/2 tsp. sugar substitute

1/2 tsp. dried rosemary, crushed

1/2 tsp. dried thyme

1/8 tsp. ground black pepper

1. Combine all ingredients in a small bowl.

Enjoy!