Shrimp, Potato, Snap Pea & Tomato Salad with Arugula Pesto

Shrimp, Potato, Snap Pea & Tomato Salad with Arugula Pesto

adapted from Food Network™

For the longest time I thought pesto was only made with basil and pine nuts. I first started just experimenting with different nuts with the basil. Now I love experimenting with the herbs, nuts and even the hard cheese that is used.

When you make the pest if it seems to thick just add a little water.

Makes 2 servings                                                     2 WW pts. / serving

1/2 lb. small red potatoes, cut into 6 pieces each
Kosher salt
6 oz. snap peas, strings removed
1/2 cup assorted cherry tomatoes, halved
2 1/2 oz. baby arugula (about 3 cups)
1 1/2 Tbsp. olive oil, divided

1 Tbsp. water
1 Tbsp. sliced almonds
1 Tbsp. grated Parmesan cheese
1 clove garlic, chopped, divided
1/2 tsp. grated lemon zest 

Juice of 1/2 lemon, divided
Freshly ground pepper
Pinch of red pepper flakes
1/2 lb. large shrimp, peeled, deveined, cut in half and patted dry

1. Put the potatoes in a saucepan with enough cold, salted water to cover.
2. Bring to a boil, then reduce the heat to a gentle boil and cook until fork-tender, about 10- 12 minutes.
3. Meanwhile prepare 2 ice baths.
4. Remove the potatoes with a slotted spoon to an ice bath, leaving the water in the pot.
5. Return the pot of water to a boil, add the snap peas and blanch until crisp-tender, about 1 minute. 
6. Drain and transfer to the ice bath.
7. When cooled, transfer the potatoes and snap peas to a kitchen towel and dry.
8. Transfer to a medium bowl and add the tomatoes.  
9. Heat 1/2 Tbsp. olive oil in a  skillet over medium-high heat; add the red pepper flakes and remaining garlic and cook 30 seconds. 
10. Add the shrimp; Saute, until just turning pink, about 2-3 minutes; Add the lemon juice and cook for an addition minute until the shrimp are cook through, about 1 more minute; Remove from the heat.
11. Combine 1 cup arugula, 1 Tbsp.olive oil, water, almonds, Parmesan, half of the garlic, half of the lemon juice, 1/4 teaspoon salt and a few grinds of pepper in a food processor; Process until smooth.
12. Toss the vegetables with the pesto.
13. Divide the arugula among shallow bowls and top with the vegetables and shrimp.
14. Garnish with lemon zest before serving.

Enjoy!

Pork Meatball Chili

Pork Meatball Chili

adapted from Food Network Magazine March 2019

This recipe is essentially using a vegetable chili as a sauce for pork meatballs that use tortilla chips as a binder. The cream in the meatballs keep them very tender and moist.

Mexican oregano has a strong, citrusy, and slightly licorice-like flavor, while Italian oregano (also known as regular or Mediterranean oregano) is more earthy, floral, and minty with a milder taste.

Makes 2 servings                                        3 WW pts / serving without garnishes

1/2 lbs. lean ground pork
2 Tbsp. + 2 tsp. light cream
2 Tbsp. crushed tortilla chips
1 Tbsp. grated Cojita or Parmesan cheese
1/2 beaten egg
1/2 tsp. garlic powder
1/2 tsp. Kosher salt

Cooking spray
1/4 large onion, chopped
1/4 red, orange or yellow bell pepper, chopped

1 small clove of garlic, chopped  
1 1/2 tsp. tomato paste
1 Tbsp.chili powder
1/2 tsp. ground cumin
1/2 tsp. ground coriander
1/2 tsp. dried Mexican oregano

1/4 tsp. Penzeys Southwest Seasoning™

Kosher salt and freshly ground black pepper
1/2 15-ounce cans kidney beans (do not drain)
3/4 14-ounce cans diced tomatoes

1/4 cup water + more for thinning if needed

1/2 tsp. dried cilantro

Kosher salt and freshly ground black pepper

Jalapeno peppers, reduced fat sour cream, reduced fat cheddar cheese, cilantro & /or scallions (optional)

1. Make the meatballs by mixing the pork, cream, tortilla chips, parmesan cheese, egg, garlic powder and kosher salt. 
2. Form into 1-inch balls; If time refrigerate for an hour.
3. Meanwhile, heat a pot coated with cooking spray over medium heat and cook the onion and pepper cook, stirring, until softened, about 5 minutes; Add the garlic and cook  a couple more minutes.
4. Add the tomato paste, chili powder, cumin, coriander and oregano; Cook, stirring, until brick red, about 2 minutes.
5. Add the beans, tomatoes, 1/4 cup water and 1/2 teaspoon salt. Bring to a simmer and cook, adjusting the heat as needed and stirring occasionally, until thickened, and the flavors meld, about 60 minutes, adding additional water if it is getting too thick.
6. Preheat the broiler.
7. Remove the meatballs from the refrigerator; Broil the meatballs on a baking sheet until browned, 5 to 7 minutes.
8. Add the meatballs to the finished chili and simmer 10 more minutes; Adjust seasoning with salt and pepper
9. Garnish as desired prior to serving, if using.

Enjoy!

Quick Butter-Braised Tomatoes and Dumplings

Quick Butter-Braised Tomatoes and Dumplings

adapted from Bon Appetit

Leaning on frozen dumplings makes this dish quick and easy after at a long day at work.  

Use whatever tomatoes  that you have on hand. As the tomatoes break down and release their juices, the dumplings will steam.

Makes 2 servings                                                        8 WW pts / serving                                                            

3 garlic cloves, finely chopped

1 1" piece ginger, finely grated
3 Tbsp. lower fat butter alternative
2 1/2 Tbsp. soy sauce
1 1/2 Tbsp. mirin (sweet Japanese rice wine)
1 tsp. toasted sesame oil
1/2 lb. Roma tomatoes, cut into wedges
1/2 1-lb. bag frozen gyoza
Finely chopped cilantro and basil for garnish, optional

1. Combine the garlic, ginger, butter alternative, soy sauce, mirin and sesame oil in a large high-sided skillet.
2. Arrange the tomatoes in the pan and nestle in the gyoza 
3. Set pan over high heat and bring liquid to a simmer.
4. Cover pan, reduce heat to medium, and cook until gyoza look translucent and are cooked through, about 1 minute less than package instructions (8–10 minutes for most dumpling brands).
5. Uncover pan, spoon sauce over gyoza, and top with mixed tender herbs, if using.

Enjoy!

Paella Soup

Paella Soup

adapted from Weight Watchers Ultimate Chicken Cookbook©

Paella is a dish of saffron-flavored rice cooked with meats, seafood, and/or vegetables. It originates from the rice-growing areas on Spain’s Mediterranean coast; it is especially associated with the Valencia region. Paella takes its name from the paellera, the pan in which it is cooked, a flat round pan with two handles; paella is traditionally eaten from the pan.

This soup gives you all of the flavors of paella without all of the carbs from the rice.

Makes 3-4 servings

Cooking spray

1 tsp. olive oil

1/2 large onion, chopped

1/2 red, yellow or orange bell pepper, chopped

2 small garlic cloves, minced

3 cups homemade vegetable stock + 1 Tbsp. Better Than Bouillon Roasted Chicken Base or homemade chicken stock or reduced sodium chicken broth

1 cup strained tomatoes or petite diced tomatoes

1/4 cup long grain white rice

6 oz. boneless, skinless chicken breast, cut into 1/2-inch pieces

6 oz. shrimp, but in half lengthwise if extra large or larger

1/2 cup frozen peas

1/2 tsp. dried oregano

1/4 tsp. saffron threads, lightly crushed

1/8 tsp. freshly ground black pepper

1 oz. cured chorizo, cut into very thin slices

2 Tbsp. chopped parsley

1. Coat a soup pot with cooking spray. Heat the oil in the pot.
2. Add the onion, bell pepper and garlic; cook, stirring occasionally until the vegetables have softened, about 8 minutes.
3. Add the broth, bouillon, tomatoes and rice; stir to coming; cook partially covered until the rice is tender, about 20 minutes.
4. Add the chicken, peas, oregano, saffrom and black pepper; bring to a boil; cook 2 minutes.
5. Add the shrimp and chorizo; cook an additional 2 minutes or until the shrimp and chicken are cooked through.
6. Serve garnished with parsley.

Enjoy!

Chicken and Pinto Bean Soup

Chicken and Pinto Bean Soup

adapted from Taste of Home November 2013

Feel free to use any type of beans that you have on hand.

Makes 3 servings                                                          4 WW pp / serving

1/4 lb. boneless, skinless chicken breasts, cut into 1/2 inch pieces
2 cups homemade chicken stock or canned broth
3/4 cups canned or frozen corn
1/2 can (15 oz.) pinto beans, rinsed and drained
1/2 can (10 oz.) diced tomatoes and habaneros, undrained
1 Tbsp. cilantro, minced
1 1/2 tsp. chili powder
1/4 tsp. ground cumin
1.5 oz. baked tortilla chips
2 Tbsp. fat free cheddar cheese

1. In a soup pot coated with cooking spray, cook the chicken until no longer pink, about 5 minutes.
2. Add broth, corn, beans, tomatoes, cilantro, chili powder and cumin to the pot; Bring to a boil.
3. Reduce heat and simmer until flavors are melded, about 15 minutes.
4. Add the cilantro and serve with chips and cheese on the side.

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!

Italian Vegetable Beef Soup

Italian Vegetable Beef Soup

adapted from Taste of Home

Even with the warmer weather I still like my soups. Very lean ground beef keeps this soup low in fat and calories.

Makes 5 servings                                            2 WW Blue point / serving

1/2 lb. 96% lean ground beef

2/3 large onion, chopped

1/4 cup chopped, peeled carrots

1/2 cups chopped cabbage

1 cup corn kernels, fresh or frozen thawed

1/2 cup frozen peas, thawed

1 cup strained or crushed tomatoes

1 bay leaf

1 tsp. Italian seasoning

2 2/3 cups homemade beef stock or canned broth

1/3 cup tubettini pasta or other small pasta

Seasoned salt and Freshly ground black pepper

1. In a soup pot cook the beef, onions and carrots until the beef is no longer pink, breaking it up in the process.
2. Add the cabbage, corn, peas, tomatoes, bay leaf, Italian seasoning and broth. Bring to a boil
3. Reduce heat and simmer uncovered 10-15 minutes or until the cabbage is tender crisp.
4. Add the pasta to the pot and cook according to package directions.
5. Remove bay leaf.
6. Season to taste with seasoned salt and pepper before serving.

Enjoy!

Maryland-Style Crab Soup

Maryland-Style Crab Soup

adapted from Maryland Seafood Cookbook III

There are different styles of crab soup. This a s tomato based version which is lower in fat and calories than the cream based version.

If you would prefer a milder spice, decrease the amount of Old Bay.

Makes large 4 servings                                               1 WW Blue point / serving

1 quart crab stock

1 28-oz. can whole peeled tomatoes

4 oz. corn, fresh or frozen, thawed

1/2 cup frozen peas, thawed

1 cup potatoes, cut into 1/2 - inch pieces

1/3 cup chopped celery

1/2 cup chopped onions

1/2 tsp. Old Bay seasoning  or your favorite seafood seasoning

1/2 tsp. Kosher salt

1/8 tsp. lemon pepper

1/2 lb. crabmeat

1. Place the stock into a pot and bring to a boil.
2. Drain the tomatoes, putting the juices into the pot.
3. Chop the tomatoes and  add to the pot, along with the corn, peas, potatoes, celery, onions, Old Bay, salt and lemon pepper.; simmer covered over low heat for about 45 minutes or until the vegetables are almost cooked.
4. Add the crabmeat and cook for another 15 minutes or until heated through.
5. Serve passing more Old Bay for people who want it spicy.

Enjoy!

No Cook Pizza Sauce

No Cook Pizza Sauce

adapted from Bon Appetit April 2017

Although there is no cooking involved does need substantial time to sit in the refrigerator for the flavors to meld.

Makes about 2 cups                                                  0 WW Blue points / serving

1 garlic clove, grated finely

2 cups canned strained or crushed tomatoes

2 Tbsp. water

1 tsp.. Kosher salt

1. Combine all ingredients in a small container; stir to combine.
2. Refrigerator for at least 3 hours before using.

Enjoy!

Zucchini & Corn Enchiladas

Zucchini & Corn Enchiladas

adapted from Eating Well

This is a very satisfying meatless version of an Tex-Mex classic.

served with Fat Free Refried Black Beans

Makes 2 servings                                                     5 WW Blue points / serving

1 3/4 cup crushed or strained tomatoes

1 cup diced onions, divided

1 clove garlic, minced

1 dried ancho chile pepper

2 1/4 tsp. chili powder

2 1/4 tsp. dried oregano

3/4 tsp. dried cumin

1/2 tsp. Kosher salt

Cooking spray

4 Tumaro's Ancient Grain Wraps or your favorite low-carb wraps

1 cup diced zucchini

1 cup grilled corn or canned or frozen corn thawed

1/2 cup reduced fat Mexican blend cheese

1 scallion - green part only, chopped

1. Preheat the oven to 425F.
2. Soak the ancho chile pepper in a cup of hot water for about 20 minutes.
3. Remove the ancho from the water, remove stem and seeds; Dice one half of the pepper; set the other half aside for another purpose.
4. Combine the tomatoes, 1/2 cup onions, garlic, diced ancho chile, chili powder, oregano, cumin and salt in a blender; puree on high until smooth, about 1 minute.
5. Coat the bottom of a baking pan with cooking spray.
6. Spread 1/2 cup of sauce in the bottom of a baking pan.
7. Combine the zucchini, corn and 1/2 cup chopped onions in a bowl.
8. Lay out the wraps on a work surface.
9. Divide the zucchini mixture among the 4 tortillas.
10. Add 2 Tbsp. of cheese to each tortilla.
11. Roll up each tortilla, jelly roll style and place in the baking pan; if any of the fill falls out just set it aside.
12. Top the enchiladas with about another 1/2 cup of the enchilada sauce and any of the filling that fell out.
13. Cover tightly with foil; Bake in the oven for 10 minutes.
14. Remove the foil and bake for an additional 15 minutes.
15. Top the enchiladas with scallions before serving.

Enjoy!

Southwestern Chicken Stuffed Peppers

 Southwestern Chicken Stuffed Peppers

adapted from Penzeys Catalogue

Stuffed peppers are frequently made with ground beef and white rice. This version cuts down on the fat and calories by using ground chicken breast and cauliflower rice.

If you prefer a less saucy stuffed pepper, reduce or eliminate the sauce.

Makes 3 servings                                                      0 WW Blue points / serving

3 bell peppers

1/4 lb. ground chicken breast

1/2 tsp. Penzeys Northwoods seasoning or your favorite poultry seasoning 

1/2 cup black beans, rinsed & drained

1/4 cup salsa

1/2 cup corn, canned or frozen, defroster

1/4 onion, chopped

2 cloves garlic, minced

1 15 oz. can diced tomatoes, divided

1/4 cup cauliflower rice

1/2 tsp. chili powder

1/4 tsp Arbol chili powder or your favorite hotter chili powder

1/4 tsp. ground cumin

Kosher salt & Freshly ground black pepper

2 tsp. dried minced onions

1/2 tsp. sugar substitute

3/4 tsp. dried basil

1 Tbsp. cake flour or all-purpose flour

3 Tbsp. water

1. Slice the tops off the peppers and chop. Set aside.
2. Remove the seeds and ribs from the peppers, leaving the peppers whole and set aside.
3. In a skillet coated with cooking spray, cook the chopped peppers, onion and garlic until tender crisp, about 5 minutes; transfer to a large bowl.
4. Coat the same skillet with cooking spray, cook the ground chicken until just cooked through.
5. Add the Northwoods or poultry seasoning and cook an additional minutes; transfer to the bowl with the pepper mixture.
6. Add the beans, salsa, corn, tomatoes, cauliflower rice, chili powders and cumin. Toss to combine.
7. Season to taste with salt and pepper.
8. Spoon the chicken mixture into the peppers and place in a oven proof pot of baking dish.; Set aside.
9. Puree 1 1/2 cups of the diced tomatoes in a small food processor or blender.
10. Add the pureed tomatoes to the same skillet the chicken was cooked in.
11. Add the minced onion, sugar substitute, and basil.
12. Combine the flour and water in a small dish and whisk to combine; add to the skillet with the tomato mixture.
13. Cook, whisking frequently for about 10 minutes or until the mixture thickens.
14. Top the stuffed peppers with the tomato sauce.
15. Cover the pan with foil and lid if using a pot; Bake 45 minutes covered.
16. Uncover and cook an additional 15 minutes.
17. Serve topping with additional sauce from the bottom of the pan.

Enjoy!

Southwestern Chicken Soup

Southwestern Chicken Soup

adapted from The myWW Program Cookbook (2019)

This is a flavorful soup which can be served as a main course or a side dish.

If you cut the chicken into bite-size pieces makes it quicker to cook.

Makes 2-4 servings                                            0 WW Blue points / serving

Cooking spray

3/4 lb. boneless, skinless chicken breast, cut into 1/2-inch pieces

Kosher salt & Freshly ground black pepper

1/2 medium onion, chopped

1/2 small bell pepper, chopped

1/2 jalapeno, seeded, ribs removed and chopped

1 garlic clove, minced

1 1/2 tsp. chili powder

1 tsp. ground cumin

3 cups homemade chicken stock or canned broth

1/2 (14.5 oz.) can diced tomatoes, drained

1/2 cup frozen, canned or fresh corn

2 Tbsp. lightly packed cilantro leaves, chopped

1. Place the chicken in a pot coated with cooking spray; season to taste with salt and pepper.
2. Cook over medium heat until cooked through and lighted browned, about 5 minutes; transfer the chicken to a plate. 
3. Spray the pot with additional cooking spray; add onion, bell pepper and jalapeno; cook until the vegetables have softened, about 3 minutes.
4. Add the garlic, chili powder and cumin and cook stirring constantly, until fragrant, about 30 seconds.
5. Stir in the broth, tomatoes and corn; Cover and bring to a boil.
6. Simmer, covered, until vegetables are tender, about 8 minutes.
7. Stir in chicken and cook until heated through, about 2 minutes.
8. Ladle soup into bowls and sprinkle with cilantro.

Enjoy!

Chicken Enchilada Casserole

Chicken Enchilada Casserole

adapted from Cooking Light Annual Recipes 1997

This casserole has the cheesy goodness of enchilada without the carbs from the corn tortillas. If you wish to add the tortillas use three corn tortillas, cut in half. They would get added in on top of each layer of white sauce except for the topping. You would need to add 2 WW Blue points to the total.

Makes 4 servings                                                    4 WW Blue points / serving

Cooking spray

3/4 lb. boneless, skinless chicken breast, poached, leftover or rotisserie, shredded

3/4 cup chopped onion

2 garlic cloves, minced

1/4 cup homemade chicken stock or purchased broth

1/4 tsp. cayenne pepper

1 (14.5 oz.) can tomatoes, drained, chopped

1/4 cup chopped scallions

1 (4.5 oz.) can chopped green chiles, drained

2 Tbsp. + 1 1/2 tsp. flour

1/4 tsp. salt

1/4 tsp. ground cumin

1/8 tsp. ground coriander

1 cup fat free skim milk

1 egg white, beaten

3/4 cup reduced-fat Mexican blend shredded cheese

1/4 cup fat free sour cream

1/4 cup fat free salsa

1. Preheat the oven to 350F.
2. In a skillet coated with cooking spray, cook the onion and garlic until softened, about 5 minutes.
3. Add chicken, stock, cayenne and tomatoes, cook 10 minutes or until most of the liquid evaporated.
4. Remove from heat.
5. Reserve 2 tsp. scallions.\; add remaining to the chicken mixture; set aside.
6. Combine flour, salt, cumin and coriander in a saucepan.
7. Gradually add the milk, whisking until blended.
8. Place over medium heat; cook whisking constantly until thickened, about 7 minutes.
9. Slowly add the hot milk mixture to the egg white, whisking constantly. Set aside.
10. Spread 1/4 cup of the white sauce in the bottom of a small casserole dish.
11. Top with 1 cup of the chicken mixture.
12. Top with 1/4 cup white sauce, 1 cup chicken mixture, 1/4 cup cheese twice; End with layer of white sauce.
13. Bake, uncovered in the oven for 40 minutes or until bubbly.
14. Sprinkle with remaining cheese and scallion, bake 5 minutes.
15. Serve with sour cream and salsa.

Enjoy !

 

Mediterranean Chicken

 Mediterranean Chicken

adapted from Keto for Beginners (2020)

The sauce is a bit spicy. Adjust the crushed red pepper to your heat tolerance.

Makes 4 servings                                                      0 WW Blue points / serving

Cooking spray

4 boneless, skinless chicken breasts

1 Tbsp. Montreal Steak seasoning

4 garlic cloves, minced

1 Tbsp. capers, rinsed

1 tsp. dried oregano

1 Tbsp. dry white wine

1 Tbsp. water

1 cup chopped tomatoes

1/2 tsp. crushed red pepper

10 black olives, sliced

Kosher salt & freshly ground black pepper

1. Preheat the oven to 400F.
2. Sprinkle both sides of the chicken with the Montreal steak seasoning.
3. In a frying pan coated with cooking spray; cook 2 minutes.
4. Turn the chicken over and cook for 2 more minutes.
5. Place the pan in the preheated oven for 10-15 minutes or until cooked through.
6. Transfer the chicken to a plate and cover to keep warm.
7. In the same pan, add the garlic, capers, oregano, wine, water, tomatoes and olives. Cook for 2 minutes.
8. Season to taste with salt and pepper.
9. Serve the chicken topped with the sauce.

Enjoy!

Sicilian Style Chicken Cacciatore

Sicilian Style Chicken Cacciatore

adapted from Cooking Light Annual Recipes 2000

If your family does not like chunky tomato sauce, you can remove the chicken when cooked and put it in a blender until your desired consistency.

The recipe makes twice as much sauce as you need for the 2 servings of chicken. Save the leftover sauce will also be good over Noodles & Zoodles or as base for a turkey sausage patty.

Makes 2 servings                                                 0 WW Blue points / serving

2 boneless, skinless chicken breasts

Cooking spray

1 cup chopped onion

2 garlic cloves, minced

1/2 cup chopped celery

1/4 cup basil, chopped

1/4 cup parsley, chopped

1/4 cup red wine vinegar

2 Tbsp. chopped green olives

2 Tbsp. capers, chopped

1 bay leaf

1 can (14.5 oz.) chopped tomatoes with Italian herbs

1. In a skillet coated with cooking spray, sear the chicken until browned about 2 minutes per side. Remove the chicken from the pan and set aside.
2. Add additional cooking spray to the pan and cook the onions and garlic and sauté 3 minutes.
3. Add the celery and sauté an additional 3 minutes.
4. Add the basil, parsley, vinegar, olives, capers, bay leaf and tomatoes. Bring to a simmer.
5. Return the chicken to the skillet. Cover the pan and simmer for 20 minutes.
6. Serve the chicken on top of the sauce with a little more drizzled on top.

Enjoy!

Turkey Sausage with Braised Vegetables

Turkey Sausage with Braised Vegetables

adapted from Food & Wine January 1994

I like to cook the sausages and vegetables separately so the sausages can get crisped on the outside.

Makes 2 servings                                    3 WW Blue points / serving

2 turkey sausages

1 fennel bulb, cored and cut into 1/2 inch strips

1/2 red onion, cut into 1/2 inch slices

1/2 bell pepper and 

1/2 jalapeno, seeded, cored and cut into 1/2 inch strips

3 plum tomatoes, seeded and cut into 1/2 inch pieces

1 Tbsp. fresh thyme, chopped or 1 tsp. dried

1 Tbsp. fresh marjoram, chopped or 1 tsp. dried

2 Tbsp. dry white wine

2 Tbsp. water

1 Tbsp. fennel fronds, optional

1. Preheat the oven to 400F.
2. Place the sausages in a baking pan coated with cooking spray.
3. Put the vegetables, herbs, water and wine in an oven safe pot coated with cooking spray.
4. Put the vegetables in the oven for 1 hour, stirring every 20 minutes. Adding a tablespoon or 2 if the mixture becomes dry.
5. Place the sausages in the oven along with the vegetables and cook for an additional 20-30 minutes, until the sausages are cooked through and the fennel is tender. If your sausage is not crisped to your liking, put it under the broiler for a few minutes.
6. Serve the sausages on top of the vegetables. Garnish with fennel fronds, if desired.

Enjoy!

Spicy Quick or Slow Marinara Sauce

Spicy Quick or Slow Marinara Sauce

adapted from The Home Cook by Alex Guarnaschelli (2017)

My husband likes to have fat free pasta sauce in the refrigerator to put on roasted chicken breasts as snacks.

This sauce is fairly spicy. Adjust the red pepper flakes if you prefer a milder spice.

This sauce can be ready in as little as 30 minutes or you can simmer it longer for a deeper richer flavor.

Makes 1 quart                                            0 WW Blue points / serving

Cooking spray

1 small onion, thinly sliced and cut in half

1 carrot, grated

5 garlic cloves, minced

1 tsp. red pepper flakes

1 tsp. sugar substitute

1 (28 ounce) can diced tomatoes with their juices

2 2/3 Tbsp. dried basil

2 bay leaves

1 cup water

Kosher salt and Freshly ground pepper to taste.

1. In a saucepot coated with cooking spray, cook the onion, carrot and garlic until the onion is translucent, about 5 minutes.
2. Add the sugar substitute, tomatoes and dried basil. Bring to a boil, lower to a simmer and cook 10 minutes.
3. Remove from the heat and in a blender or food processor, blend the mixture until it has a consistent texture. *
4. Return the pureed mixture to the same saucepan. Add 1 cup of water and bay leaves bring back to a boil, reduce to simmer.
5. Simmer for as little as 10 more minutes or up to an hour. If cooking longer you may need to add more water. Season to taste with salt and pepper.
6. Remove bay leaves and serve with your favorite noodles or zoodles or in your favorite recipes.

Enjoy!

* If you like a chunky marinara sauce you can skip this step.

Okra-Less Andouille & Shrimp Gumbo

Okra-Less Andouille & Shrimp Gumbo

adapted from The Complete Cooking Light Cookbook (2000)

We are not fans of okra. If you enjoy it you can add 10 ounces of thawed frozen cut okra when you add the shrimp. You can also add some rice to make it more traditional NOLA for a few additional points.

Makes 4 servings                            1 WW Blue points / serving without rice

1 Tbsp. flour

Cooking spray

1 cup chopped onions

1 cup chopped celery

1 cup chopped bell pepper

4 garlic cloves, minced

1/4 cup water

3/4 tsp hot sauce

1 (14.5 oz.) stewed tomatoes

1 1/4 cups chicken stock

2 bay leaves

1/2 lb. chicken andouille sausage, cut into 1/4 inch thick slices

1/2 lb. large shrimp, peeled, deveined, cut in half

2 tsp. filé powder*

2 cups cooked rice (optional)

1. Place the flour in a skillet. Cook for about 4 minutes until it is very brown; stirring constantly. Put in a small bowl and set aside.
2. In a pot coated with cooking spray, cook the onion, celery, bell pepper and garlic until softened, about 8 minutes.
3. Sprinkle the vegetables with the browned flour, cook an additional minute, stirring constantly.
4. Stir in the water, hot sauce, tomatoes, stock and bay leaves. Bring to a boil; reduce heat and simmer, uncovered 10 minutes.
5. Add sausage, simmer, uncovered for 5 minutes.
6. Add the shrimp and simmer uncovered for an additional 5 minutes or until the shrimp are cooked through.
7. Discard the bay leaves.
8. Stir in the filé powder and serve on its own or over rice if desired.

Enjoy!

*Filé powder is powdered sassafrass leaves. It is used to thicken soups and stews.

Chicken Chorizo Chili

Chicken Chorizo Chili

adapted from Rachael Ray Every Day October 2013 

Making your own ground sausage allow you to control the fat and calories. If using store bought recalculate the point value based on the brand you buy.

Makes: 3 servings   

0 WW Blue points per serving NOT including optional toppings

Cooking spray
1/2 lb. Homemade Chicken Chorizo or store bought
1/2  large onion, chopped
1/2 red, orange or yellow bell pepper, seeded and chopped
1/2 summer squash or zucchini, chopped
1 1/2 large jalapeno chile peppers, ribs and seeds removed, chopped
2 cloves garlic, sliced
Kosher salt and freshly ground pepper
1/2 Tbsp. ancho chile powder *

1/2 Tbsp. Guajillo chile powder *
1/2 Tbsp. ground cumin
1/2 Tbsp. ground coriander
1 cup chicken stock
1 (14.5 oz.) can diced fire-roasted tomatoes with juice
1 cup canned or frozen corn kernels, thawed if frozen
1/2 (14 oz.) can pinto beans, drained and rinsed
Chopped scallions, for garnish

Optional Toppings

Reduced fat cheddar cheese    1 WW Blue point / Tbsp.

Fat free sour cream                   0 WW Blue point / Tbsp.

Lime wedges                               0 WW Blue point / wedge

Cilantro Lime Sauce                  1 WW Blue point / Tbsp.

1. In a small pan coated with cooking spray, sauté the corn until lighted browned. Set aside.
2. In a soup pot coated with cooking spray, cook the chorizo and cook until browned, about 5 minutes.
3. Add the onion, bell pepper, yellow squash, jalapenos and garlic; season with salt and pepper. 
4. Partially cover and cook until the vegetables soften, about 10 minutes. 
5. Add the spices and stir 1 minute. 
6. Add stock, tomatoes, corn and beans. Simmer uncovered until the chili thickens, about 10 minutes.
7. Serve topped with scallions and any other optional toppings.

Enjoy!

* If you do not have the specific chile powders listed you can use your favorite chili powder.

Southwestern Vegetable Soup

Southwestern Vegetable Soup

adapted from Rachel Ray Every Day October 2011 

This soup is a bit spicy if you want to tone down the spice use tomatoes without chiles and / or eliminate the jalapeno.

To make a heartier soup add leftover shredded chicken for no additional points.

Makes 4 servings                            0 WW Blue points/ serving

Cooking spray

1 cup corn, canned, frozen thawed or fresh

1/2 medium zucchini, diced

1 jalapeno chile pepper, finely chopped

1/2 bell pepper, chopped

1/2  red onion, chopped or whatever onion you have available

2 garlic scapes or garlic cloves, finely chopped

1 1/2 tsp. ancho chile powder or other mild to medium-hot chile powder

3/4 tsp. ground cumin 

Kosher salt and freshly ground black pepper

2 cups Slow Cooker Vegetable stock mixed with 2 tsp. chicken base,  or Slow Cooker Poultry stock, or canned chicken or vegetable stock 

1 (10 oz.) can tomatoes with green chiles

1/2 (15 oz.) black beans, drained and rinsed

A small handful cilantro leaves, chopped

1/2  lime, juiced

1. In a soup pot coated with cooking spray, cook the corn until it starts to lightly brown., about 2-3 minutes.
2. Add the zucchini, chiles, bell pepper, onion, garlic, ancho chile powder and cumin; season with salt and pepper. Cook, stirring frequently, for about 8 minutes or until the vegetables soften.
3. Add the stock, beans and tomatoes and cook to combine and thicken a little, 5 to 6 minutes. 
4. Turn off the heat and stir in the cilantro and lime juice; season with salt and pepper and serve.

Enjoy!