Turkey Albondigas Soup with Spinach and Hominy

Turkey Albondigas Soup with Spinach and Hominy

adapted from Bon Appetit October 1994

Turkey Albondigas Soup with spinach is a nutritious, modern twist on the classic Mexican comfort food traditionally made with beef. This vibrant soup features tender, lean ground turkey meatballs (albondigas) seasoned with cilantro to provide a bright, spring-like flavor profile. The addition of fresh spinach at the very end of cooking adds a delicate texture and a boost of thyroid-supportive nutrients and iron while keeping the soup light and healthy.

Hominy is a type of corn that has undergone a specialized process called nixtamalization. It is a staple ingredient in Mexican and Southern American cuisines, known for its distinctive puffy texture and earthy, nutty flavor.

Makes 2 servings

1/3 lb ground turkey
4 tsp. panko breadcrumbs
1/3 egg
1/2 tsp.dried oregano
1 Tbsp. olive oil
2 2/3 cups Homemade chicken stock or canned broth
1/2 15-ounce can hominy, rinsed and drained
1/3 8-ounce can tomato sauce
1 carrot, peeled, thinly sliced
1/3 onion, finely chopped
1/3 4-ounce can diced green chilies
2 1/2 ounces coarsely chopped fresh spinach leaves
2 Tbsp.fresh cilantro, chopped
Kosher salt and freshly ground pepper, to taste

1. Combine the turkey, panko, egg and oregano in a bowl.
2. Using a 1 Tbsp. scoop, shape turkey mixture into one-inch meatballs.
3. Heat the oil in a skillet; brown the meatballs
4. Bring broth to simmer in pot over high heat; Add meatballs and brown 2-3 minutes to set shape then remove to a plate.
5. Add the stock to the pot and bring to a boil, scraping up any browned bits sticking to the bottom.
6. Add hominy, tomato sauce, carrots, onion and chilies; Return to a simmer.
7. Add the meatballs and continue simmering until meatballs are cooked through and vegetables are tender, about 20 minutes.
8. Add spinach and cilantro to soup and simmer until wilted, about 2 minutes.
9. Season to taste with salt and pepper prior to serving.

Enjoy!

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 Bolognese

Chicken Bolognese

adapted from Food Network

Using ground chicken instead pf the traditional beef make the sauce lighter and reduces the calories.

I'm usually a little behind the times when it comes to technology. It's only been the past year that I have begun listening to podcasts. I was listening to some older Sporkful™  and learned that the author, Dan Pashman, developed his own pasta shape - cascatelli ™. So we had to try it and see if it lived up to the hype of providing a good bite, stays on the fork and holds on to sauce. It did not disappoint.

Serves 2 with leftover sauce                                            9 WW points / serving

Cooking spray
1/2 lb. ground chicken

1/2 large carrot, shredded

1/4 onion, finely chopped

1 garlic clove, minced

1 1/2 tsp. chili powder

1/2 tsp. Italian seasoning

1 small bay leaf

3 Tbsp. tomato paste

1/4 cup dry white wine

1/4 cup fat free evaporated milk

1 8 oz can tomato sauceedsw32

1/4 cup water

3/4 tsp. Kosher salt

1/2 tsp Freshly ground black pepper

4 oz. Cascatelli ™ pasta or your favorite pasta, cooked according to package directions, reserving the pasta water.

Parmesan cheese and chopped fresh basil (optional)

1. Heat a 2-3 quart pot over medium heat; When hot coat with cooking spray and cook the ground chicken until browned, about 5 minutes.
2. Add the carrots and onions and cook until tender, about 7 minutes
3. Add the garlic, chili powder, Italian seasoning and bay leaf; all the seasonings to toast for about a minute.
4. Add the tomato paste and let it toast and gets dark, about 2 minutes.
5. Stir in the wine and simmer until it is absorbed
6. Stir in the evaporated milk and continue simmering until it thickens slightly, about 3 minutes.
7. Stir in the tomato sauce and water; Cover and cook until the sauce is thick, about 45 minutes.
8. While the sauce is cooking, bring a pot of heavily salted water to a boil.
9. Add the sauce to the pasta and thin with the pasta water to taste.
10. Garnish with Parmesan cheese and basil if using prior to serving.

Enjoy!

Barbecue Turkey Meatballs

Barbecue Turkey Meatballs

adapted from Cooking Light April 2013  

The sauce with these meatballs is rather spicy. If you do not like heat consider decreasing the diced tomatoes with mild green chiles and increase the tomato sauce or just use plain diced tomatoes instead.

Serve with Cauliflower - Potato Mash to catch the sauce.

Makes 4 servings                                             1 WW pp / serving                                                                   

1 Tbsp. Truvia brown sugar blend
2 1/2 Tbsp. apple cider vinegar
1 tsp. ground cumin
1/8 tsp. smoked paprika

1/8 tsp. paprika  
1/8 tsp. ground cloves
1 (10-oz.) can diced tomatoes with mild green chiles

1/4 cup tomato sauce
1 lb. ground turkey breast
3 Tbsp. dried breadcrumbs
1 Tbsp. chili powder
Cooking spray

1. Blend the Truvia, vinegar, cumin, smoked paprika, paprika, cloves and tomatoes until smooth.
2. Combine turkey, breadcrumbs, and chili powder in a large bowl; shape into 16 meatballs.
3. In a skillet coated with cooking spray , cook the meatballs for 2 minutes, turning to brown on all sides. 
4. Add the tomato mixture to pan; bring to a simmer. 
5. Cover, reduce heat, and simmer for 6 minutes or until the meatballs are done.

Enjoy!

Deconstructed Cabbage Roll Stew

Deconstructed Cabbage Roll Stew

adapted from Taste of Home

In honor of Global Scouse (Meat Stew in Britian) Day we broken down the traditional cabbage roll into a stew, Calories are minimized by using ground turkey instead of beef and sausage, but the hearty taste remains due to the beef broth. It can be served over rice or noodles but we opted not to have those to eliminate the carbs.

Makes 4 servings                                                            0 WW pp / serving

1 can (14.5 oz.) diced tomatoes, drained

1 cup beef stock

4 oz. tomato sauce

1 1/2 tsp. cider vinegar

1 1/2 tsp. Worcestershire sauce

1/2 tsp. garlic powder

1 tsp. Cajun seasoning

1/4 tsp. Kosher salt

1/4 tsp. freshly ground black pepper

1/2 medium head of cabbage (about 1 lb.) cut into 1-1/2 inch pieces

Cooking spray

1 lb. ground turkey breast

3/4 tsp. Penzeys' Italian Sausage seasoning

1/2 medium onion, chopped

2 cloves garlic, chopped

1. Mix the tomatoes, broth, tomato sauce, vinegar, Worcestershire sauce, garlic powder, Cajun seasoning, salt & pepper in a bowl and set aside.
2. Place the cabbage in a small slow cooker.
3. Mix 1/4-th of the turkey with the Italian seasoning to make turkey sausage
4. In a skillet coated with cooking spray, cook the turkey sausage, ground turkey breast, onion and garlic until the poultry is no longer pink, about 8 minutes. Drain and put on top of the cabbage.
5. Top with the tomato mixture.
6. Cook on low until flavors are blended and the cabbage is tender, about 5 hours.

Enjoy!

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Basic Tomato Sauce

 Basic Tomato Sauce

I like to try out different combinations in my tomato sauce when I make it. This is a very simple one with onion, garlic, oregano and basil.

Makes about 3 cups                                                 0 WW Blue points / serving

1 cup minced onions

4 cloves garlic pressed

1/2 tsp. crushed red pepper

1 tsp. dried oregano

1 tsp. dried basil

2 cups tomato puree

1 cup water

1/2 tsp. sugar substitute

1/2 tsp. freshly ground black pepper

1/2 tsp. Kosher salt

1. Sauté the onions, garlic, basil and oregano in a pot coated with cooking spray until softened, about 5 minutes.
2. Add the tomato puree, water, sugar substitute, salt and pepper. Stir to combine.
3. Cook covered over low heat for 30-45 minutes for the flavors to meld.

Enjoy!

Zero Point Vegetarian Chili

 Zero Point Vegetarian Chili

adapted from DIY Candy

Use any canned beans you have on hand such has black beans, cannellini beans, pink beans etc.

This is a mildly spicy chili. If you want it hotter use a canned diced tomatoes with habaneros.

Alternatively, this can be cooked in a slow cooker. Sauté the zucchini, onion, carrots, celery and pepper in a pan coated with cooking spray, about 5 minutes or until tender. Add the veggies and the remaining ingredients to a slow cooker coated with cooking spray and cook on high for 3-4 hours or low for 7-8 hours.

Makes 3 servings                                                     0 WW Blue points / serving

1  15-oz can pinto beans, drained & rinsed

1  15-oz can kidney beans, drained & rinsed

1 10 oz. can diced tomatoes with green chiles

5 oz. tomato sauce

1 small zucchini, diced

1 carrot, peeled & diced

2 small yellow bell peppers, seeded & diced

2/3 celery stalk, diced

1/2 cup canned or frozen corn, drained

1/2 tsp. cumin

1/2 tsp. dried oregano

1 tsp. chili powder

1 cloves garlic, minced

1/3 onion, diced

1. Put all ingredients in a small electric pressure cooker, stir to combine.
2. Select the Beans / Chili or Meat / Stew button depending on your cooker. 
3. Make sure the pressure valve is closed. Start the machine. It will cook for 20-30 minutes depending on your machine. (min is 30 minutes).
4. Release the pressure and serve.

Enjoy!

Spicy Sweet Dipping Sauce

Spicy Sweet Dipping Sauce

This dipping sauce is good with meatballs or chicken.

Makes about 3/4 cup                                  0 WW Blue points / 2 Tbsp.

1 1/2 tsp. granulated garlic
1 tsp. freshly ground black pepper
1/2 tsp. crushed red pepper flakes
1 tsp. kosher salt
1 cup tomato sauce

1/3 cup water
1 garlic cloves, minced
1 Tbsp. apple cider vinegar
1 tsp. Truvia baking blend
1 tsp. agave nectar
dash cinnamon

1. Combine all ingredients in a small pot.
2. Simmer for about 20 minutes or until it thickens and coats the back of a spoon.

Enjoy!

Easy Pantry Pizza Sauce

Easy Pantry Pizza Sauce

adapted from JoyFoodSunshine.com

These pantry ingredients come together to make a tasty pizza sauce. It can be used without cooking but I prefer to simmer it for at least 30 minutes to allow the flavors to blend.

Makes about 3 cups                                             1 WW Blue point / cup

2 8-ounce cans tomato sauce

1 6-ounce can tomato paste

1 cup water

1 Tbsp. dried oregano

2 Tbsp. Italian seasoning

3/4 tsp. garlic powder

1/2 tsp. onion powder

1 1/2 tsp. garlic salt

1/4 tsp. freshly ground black pepper

1/2 tsp. sugar substitute

1. Combine all ingredients in a saucepan and stir to blend.
2. Bring to a simmer. Cover and cook at least 30 minutes. Stirring occasionally.
3. Use in your favorite pizza recipe.

Enjoy!

Turkey Stuffed Cabbage Rolls

Turkey Stuffed Cabbage Rolls

adapted from Taste of Home

I converted this slow cooker recipe to a quick and easy stove top version.

We used the sauce from the Skinnier Chicken Cacciatore

Serves 4                                        2 WW Blue points / serving

4 large whole cabbage leaves + 1 small cabbage leaf, chopped

1/2 cup cooked rice

1/3 medium onion, chopped

1/6 cup chopped bell pepper

1 tsp Italian seasoning

1/3 tsp. Kosher salt

1/3 tsp freshly ground black pepper

1/3 tsp garlic powder

2 tsp. chopped fresh parsley

1/2 lb. ground turkey breast

1/4 lb. turkey sausage

1 1/4 cups fat free pasta sauce, divided

1/4 cup water

1. Bring a large pot of liberally salted water to a boil. Cook the cabbage leaves until softened, about 5-7 minutes.
2. Remove the leaves from the boiling water. Rinse under cold water to stop the cooking and gently pat dry. Set aside.
3. In a skillet coated with cooking spray, cook the turkey, turkey sausage, chopped cabbage, onion, bell pepper, Italian seasoning, salt, pepper and garlic powder until the turkey is no longer pink, about 7 minutes.
4. Drain the fat from the pan and season to taste with salt and pepper.
5. Add 1/2 cup of pasta sauce and the rice to the skillet and mix well to combine.
6. Place about 1/4 of the meat mixture on a cabbage leaf and roll up burrito style.
7. Repeat with the remaining 3 cabbage leaves.
8. To the same skillet (without washing it out), add the remaining 3/4 cup pasta sauce and water.
9. Return the cabbage rolls to the pan and cook until heated through. Serve.

Enjoy!

Quick & Easy Chicken Enchiladas

Quick & Easy Chicken Enchiladas

adapted from Cooking Light July 2013

If you want to make this even quicker use store chopped vegetables

 Makes 3 servings                        3 WW Blue points / 2 enchiladas

1/2 cup chopped onions

1/2 cup chicken stock

1 1/2 tsp flour

2 1/2 tsp. chili powder

1/2 tsp. ground cumin

1/2 tsp garlic powder

1/4 tsp. crushed red pepper

1/8 tsp. kosher salt

1 cup tomato sauce

1 1/2 cups shredded cooked chicken (leftover or rotisserie)

1/2 can black beans, drained and rinsed

6 (6-inch) corn tortillas

Cooking spray

3/8 cups of shredded reduced-fat Mexican blend cheese

1/2 cup chopped tomato

3 tsp chopped fresh cilantro

3 Tbsp. fat free sour cream

1. Preheat the broiler to high.
2. Combine onions, chicken stock, flour, chili powder, cumin, garlic powder, crushed red pepper, kosher salt, and tomato sauce in a saucepan. Cook for a couple minutes until thickened. Reserve 3/4 cup of the mixture.
3. Add chicken to the pan and cook until the chicken is heated through.
4. Wrap the corn tortillas in damp paper towels and microwave at HIGH for 15 seconds.
5. Spoon about 1/3 cup of the chicken mixture in the center of each tortilla; roll up.
6. Arrange the enchiladas seam side in a 9"x 9" inch baking pan coated with cooking spray.
7. Top with the reserved 3/4 cup of the tomato mixture and cheese.
8. Broil 3 minutes or until the cheese is melted and the sauce is bubbly.
9. Top enchiladas with tomato and cilantro.
10. Serve with sour cream.

Enjoy!

Turkey & Vegetable Sloppy Joe Lettuce Boats

Turkey & Vegetable Sloppy Joe Lettuce Boats

adapted from Cooking Light Annual Recipes 1998

Makes 3 servings                                    0  WW Blue points

Cooking spray

1 c. finely chopped mushrooms

2/3 c. finely chopped onions

1/3 c. finely chopped bell pepper

2 1/2 Tbsp. finely chopped celery

2 1/2 Tbsp. finely chopped carrots

2 small garlic cloves, minced

8 oz lean ground turkey breast

2 tsp red wine vinegar

2 tsp Worcestershire sauce

2/3 tsp dried oregano

1/4 tsp seasoned salt

freshly ground pepper to taste

1 (8 oz.) can tomato sauce

1. In a frying pan coated with cooking spray cook with mushroom, onion, bell pepper, celery, carrot, garlic and turkey until the meat is no longer pink, about 5 minutes.
2. Add the vinegar, Worcestershire sauce, oregano salt, pepper and tomato sauce. Bring to a boil.
3. Cover, reduce heat to low and cook 20 minutes, stirring occasionally.
4. Serve in lettuce leaves. 

Enjoy !

Eggplant & Zucchini Parmesan

Eggplant & Zucchini Parmesan

adapted from Cooking Light October 2014

For another point you can add 2 tablespoons of low fat mozzarella when you top the vegetables with the marinara.

Eggplant & Zucchini Parmesan with Lemon & Parsley Noodles & Zoodles

Makes 2 servings                            4 WW Blue points / serving

Cooking spray

1/2 eggplant, sliced 1/2 inch thick (4 slices)

1/2 medium zucchini, sliced 1/2 inch thick (6 slices)

1 tsp water

1 egg, beaten

1 cup panko

1 tsp Italian seasoning

1 1/2 Tbsp shredded parmesan cheese

pinch kosher salt

1/2 cup of your favorite fat free marinara sauce

Lemon parsley Noodles & Zoodles

1. Preheat oven to 475F
2. Line a baking sheet with foil. Place a wire rack on the baking sheet and coat with cooking spray.
3. Combine egg and water in a bowl and whisk to combine
4. In another bowl combine the panko, Italian seasoning and Parmesan.
5. Dip the eggplant in the egg mixture, allow excess to fall off, then into the panko, pressing gently for the crumbs to adhere. Place on wire rack.
6. Repeat with the remaining eggplant and zucchini.
7. Coat both sides of the eggplant and zucchini with cooking spray. Sprinkle with salt.
8. Bake at 475F for about 10 minutes.
9. Turn the eggplant and zucchini over, top with the sauce and mozzarella.
10. Bake an additional 10 minutes or until lightly browned.
11. Serve with Lemon Parsley Noodles & Zoodles

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!

Pizza Stuffed Peppers

 Pizza Stuffed Peppers

adapted from Cooking Light  May 1997

Serves 2            5 WW Blue points

2 large bell peppers

1/2 lb turkey sausage

1/2 cup chopped onions

2 garlic cloves minced

1/2 cup sliced mushrooms

1 Tbsp shredded Manchego or Parmesan cheese

1/2 tsp Italian seasoning    

Pinch salt

1 cup Very Veggie Pasta Sauce or your favorite fat free pasta sauce

1/4 cup shredded part skim mozzarella

1. Preheat oven to 350F.
2. Cut the tops off each bell pepper and remove the ribs and seeds. Set tops aside.
3. Cook the peppers in a pot of boiling water for 5 minutes.
4. Meanwhile, chop the pepper tops.
5. Cook the chopped peppers, sausage, onions and garlic until the sausage is no longer pink.
6. Add the mushrooms and cook until they are soft. 
7. Add the Manchego cheese, sauce and seasonings and cook for about 5 more minutes.
8. Stuff each pepper with half of the sausage mixture and top with mozzarella.
9. Place stuffed peppers in a baking dish. If you do not have a pan that would allow the peppers to remain upright. Place them in custard cups.
   
   
   
10. Bake for 15-20 minutes or until heated through.

Enjoy !!

Eggy Cheese Pizza

 Eggy Cheese Pizza

The eggs form the "pizza" crust. Top with your favorite pizza toppings.

For one more point add 14 pieces of turkey pepperoni just to mix it up a little.

1 serving                                                                            1 WW Blue Point

2 eggs, beaten

Cooking spray

2 Tbsp. fat free tomato sauce, warmed

2 1/2 Tbsp. reduced fat mozzarella cheese

1. Pour the eggs into a small skillet coated with cooking spray. Cook until the edges are set. Flip over keeping it in one piece.
2. Reduce heat to low. Top with warm tomato sauce and cheese.
3. Cover and cook until the cheese melts.

Enjoy!