Yogurt Pesto Dip

Yogurt Pesto Dip

adapted from Food Network

A quick and easy dip that is good with crudité or chips.

Makes about 1/4 cup                                                       about 1 WW pt. / Tbsp.

1/4 cup plain fat free Greek yogurt
1 Tbsp. store-bought pesto
1/4 tsp. lemon juice

1 Tbsp. reduced fat mayonnaise
Kosher salt and freshly ground black pepper

1. In small bowl, combine the yogurt, pesto. lemon juice and mayo; Whisk to combine.
2. Season to taste with salt and pepper.
3. Refrigerate for at least 30 minutes prior to serving to allow the flavors to meld.

Enjoy

Zucchini Feta Tots with Minty Yogurt Dip

Zucchini Feta Tots with Minty Yogurt Dip

adapted from Recipeineats

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

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

Makes 9 tots                                                                            2 WW pts/ piece

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

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

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

Enjoy! 

Jalapeno Tzatziki Dip with Feta Cheese

Jalapeno Tzatziki Dip with Feta Cheese

adapted from Grilled Cheese Social

The jalapeno gives a spicy kick to the traditional tzatziki dip.

It can be served chilled with pita bread, crackers, veggies, or use it as a topping for grilled meats and salads.

served with Cheesy Cauliflower Muffins

Makes about 3/4 cup                                                    1 WW pt  / 1/4 cup

1/2 cup nonfat Greek yogurt 
2 Tbsp. + 2 Tsp. cucumber grated and squeezed in a kitchen towel to remove excess moisture
1 tsp. red onion grated
1/3 large jalapeno pepper, grated
2 Tbsp. + 2 tsp. reduced fat feta cheese, crumbled
1/3 tsp. dried dill
1 tsp.fresh mint, finely minced
1 Tbsp. freshly squeezed lemon juice
1 tsp. olive oil
Kosher salt and freshly ground black pepper

1. Mix all ingredients together in a bowl.
2. Let rest for 30 minutes for the flavors to meld prior to serving.

Enjoy!

Turkey Kofte with Apple Raita and Spinach

Turkey Kofte with Apple Raita and Spinach

adapted from Food Network

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

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

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

Makes 2 servings                                                                6 WW pts / serving

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

1 1/2 Tbsp. tomato paste

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

1 1/2 tsp. water

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

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

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

Enjoy!

Chicken Shawarma

Chicken Shawarma

Adapted from Milk Street©

Traditionally shawarma, which originated in Turkey, is made on a vertical rotating spit. As the outside of the meat cooks it is sliced off for serving. Milk Street figured out that broiling the chicken creates the same type of char as the spit.

Do not substitute breasts for thighs because broiling will dry it out. The sauce ends up being 0 points by using the fat free yogurt so all of the points are coming from the chicken and olive oil.

Makes 4 servings                                                  4 WW pts / serving 1 thigh

1 1/2 tsp. ground cumin

1 1/2 tsp. ground coriander

1 tsp. hot paprika

1/2 tsp. cinnamon

3/4 tsp. Kosher salt

1 tsp. Freshly ground black pepper

2 Tbsp. + 2 tsp. olive oil

1 1/2  Tbsp. tahini

1/2 tsp. lemon zest

1 1/2 Tbsp. lemon juice, divided

1 lb. boneless skinless chicken thighs

1/2 medium red onion, cut into 1/2 inch thick sliced

1/2 cup plain fat free yogurt

2 Tbsp. parsley leaves, chopped

1. In a bowl, combine the cumin, coriander, paprika, cinnamon, salt and pepper.; Set aside 1/2 tsp of the mixture.
2. Into the remaining spice mixture add 2 Tbsp. olive oil, 1 1/2 tsp. tahini and 1 Tbsp. lemon juice; Whisk to combine.
3. Add the chicken and onion slices to the mixture and toss to coat.
4. Chicken can stand at room temperature until  the broiler comes to temperature.
5. Meanwhile, to the spice mixture that was set aside all the yogurt, remaining olive oil, remaining tahini, lemon zest and 1 tsp. parsley; Season to taste with salt and set aside until serving.
6. Line a rimmed baking sheet with foil; Transfer the chicken and onions to the baking sheet in a single layer.
7. Broil 6 inches from the heat source, until both sides are slightly charred on both sides, about 20 minutes, turning at the halfway point.
8. Remove from oven and sprinkle with the remaining parsley.
9. Serve the chicken with the yogurt-tahini sauce.

Enjoy!

Feta and Dill Frittata

Feta and Dill Frittata

adapted from Food Network

Feta and dill are a classic combination. The technique for the stovetop portion of this recipe was new to me but I will adopt it for all of my frittata cooking as it minimized the browning on the bottom of the frittata.

Makes 2 servings                                                          0 WW pp / serving

4 large eggs
2 Tbsp. fat-free plain yogurt
2 Tbsp. fresh dill, chopped
1/4 tsp. ground turmeric
Kosher salt and freshly ground black pepper
2 scallions, white and light green parts only, sliced
3 Tbsp. fat free feta cheese

1. Preheat the oven to 350F.
2. Whish the eggs, yogurt, dill, turmeric salt and pepper in a bowl; Fold in the feta.
3. In a pan coated with cooking spray, saute the scallions until soft, about 45 seconds.
4. Add a little more cooking spray to the pan and gently pour in the egg mixture.
5. As the eggs start to set around the edges, scrape the edges with a heatproof spatula pulling the setting eggs towards the middle of the pan. Continue until the eggs are half cooked about 3 minutes.
6. Transfer the skillet to the oven and bake until the frittata is set, about 13 minutes.
7. Remove from the oven and allow to cool for a couple of minutes before serving.

Enjoy!

Tzatziki Chicken Salad

Tzatziki Chicken Salad

adapted from Weight Watchers Ultimate Chicken Cookbook

All of tastiness of a chicken gyro without the bread.

Save the leftover dressing to top a turkey burger.

Makes 2 servings                                                      0 WW Blue points / serving

5 Tbsp. plain fat-free yogurt

1 Tbsp. chopped fresh mint

1 tsp. fresh lemon zest

1 1/2 tsp fresh lemon juice

1 small garlic clove, minced

1/2 tsp water

2 cups chopped cooked chicken breast

4 cups torn lettuce

1/2 tomato, chopped, seeded

1/4 cucumber, seeded, diced

1/4 julienned carrot

4 Kalamata olives, pitted, chopped

1 tsp. Eridanous Tzatziki seasoning (optional, available at Lidl)

1. Make the dressing by whisking together the yogurt, mint, zest, juice, water and tzatziki seasoning, if using; set aside.
2. Divide the lettuce, tomato, cucumber, carrot, chicken and olives between 2 bowls.
3. Toss each salad with 2 Tbsp. dressing before serving.

Enjoy!

 

Patriotic Garlic Herb Dip

 Patriotic Garlic Herb Dip

adapted from WW.com

This is a zesty dip that is good with crudites, tortilla chips or crackers.

The presentation is a fun way to celebrate the Fourth of July.

Makes about 1 2/3 cups                                                1 WW Blue point / Tbsp.

3/4 cup plain fat free Greek yogurt

6 oz. Neufchatel cheese, softened

2 2 /3 Tbsp. grated Parmesan cheese

2 tsp. Italian seasoning

1/4 tsp. Kosher salt

1/4 tsp. freshly grated black pepper

3 medium garlic cloves, crushed

Jarred roasted red peppers, cut into strips

3 Blue tortilla chips

1. In small food processor, combine the yogurt, Neufchatel cheese, Parmesan, Italian seasoning, salt, pepper and garlic; process until smooth.
2. Spread the dip into a 1/8 sheet pan container.
3. Arrange the roasted red papers to be the red flag stripes and tortilla chips to be the star field.
4. Serve with crudite.

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 !

Remoulade Sauce

Remoulade Sauce

adapted from Cooking Light Annual Recipes 1997

If you do not have white pepper just use freshly ground black pepper. I prefer white pepper in white sauce because of the color blending in.

Makes about 1/2 cup                                                     1 WW Blue point / serving

2 Tbsp. reduce fat mayonnaise

1/4 cup non-fat plain Greek yogurt

1 Tbsp. finely chopped scallions

1 1/2 tsp. chopped parsley

1 small garlic clove, crushed

1/4 tsp. Kosher salt

1/8 tsp. white pepper

1. Combine all ingredients in a small container and whisk to blend well.

Enjoy!

Creamy Corn & Zucchini Soup

Creamy Corn & Zucchini Soup

adapted from The Complete Cooking Light Cookbook

This soup is creamy and luscious without any cream.

Makes 3 servings                                                   0 WW Blue points / serving

2 cups homemade chicken stock or canned broth

2/3 cups diced zucchini

2 Tbsp. chopped shallots

2 cups frozen or canned corn

1/4 tsp. Kosher salt

pinch ground black pepper

2 Tbsp. plain Green yogurt (optional)

Jalapeno hot sauce (optional)

1. In a small saucepan, bring the broth to a simmer.
2. Add zucchini and onion; cover and simmer 2 minutes.
3. Stir in the corn, salt and pepper; cover and simmer 2 minutes. Cool slightly.
4. Put the soup in a blender and process until smooth.
5. Return the soup to the pot and re-warm. Re-season if needed.
6. Ladle the soup into bowls and top with yogurt if using.
7. Serve with hot sauce, if desired

Enjoy!

Scallion Yogurt Cheese

 Scallion Yogurt Cheese

In my quest to reduce fat and calories in recipes, I have started playing with yogurt cheese also known as labneh. I has the consistency of  spreadable cream cheese and the tartness of goat cheese. I've been trying it in recipes that call for plain or savory cream with success.

picture from Amazon.com

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

1 cup non-fat Greek yogurt

3 scallions, chopped

pinch kosher salt

1. Puree the scallions in a small food processor.
2. Add the yogurt and pulse until well combined.
3. Transfer to a yogurt cheese container.*
4. Refrigerate for at least 3 days before using.

Enjoy!

*If you do not have a yogurt cheese container you can use cheesecloth or a coffee filter'

Baked Chicken Tenders with Herbed Yogurt Dip

Baked Chicken Tenders with Herbed Yogurt Dip 

adapted from NYT Cooking

My son does not like the lower carb bread. I used lower carb bread to make breadcrumbs for this recipe. I thought we would do a taste test to see if my husband and son could tell the difference between the lower carb breadcrumbs and the regular store bought breadcrumbs. I made tenders 4 different ways dredged in flour, egg and regular breadcrumbs; egg and regular breadcrumbs; flour, egg and lower carb breadcrumbs; and egg and lower carb breadcrumbs. I was trying to see if the flour was really needed or if it was a way to further cut down on WW points.

We all preferred the flour, egg and regular breadcrumbs. It had the crispiest coating. I feel the lower carb breads taste sweeter than regular bread. However, the flour, egg and lower carb breadcrumbs were a good alternative.

Top left - flour, egg, regular breadcrumbs; Bottom left - egg, regular breadcrumbs; Top right - flour, egg, lower carb breadcrumbs; Bottom right - egg, lower carb breadcrumbs

Serves 4                            1 WW Blue Points / per tender      0 Blue pts for dip

Herbed Yogurt Dip

1 cup fat free Greek yogurt

2 Tbsp. + 2 tsp finely chopped scallion, green part only

4 tsp finely chopped fresh parsley

1 Tbsp. + 1 tsp finely chopped fresh dill

4 tsp. fresh lemon juice

1 small garlic clove, minced 

salt and white pepper to taste

Chicken Tenders

1 1/2 lbs. chicken tenders

Kosher salt and Freshly ground black pepper

1 cup all-purpose flour

2 tsp smoked paprika

2 large eggs, beaten to blend with 1 tsp water

2 cups lower carb bread crumbs

Cooking spray

Herbed Yogurt Dip

1. Put all ingredients in a small food processor. Blend to combine.
2. Refrigerate for at least 1 hour to allow the favors to meld.

Chicken Tenders

1. Preheat oven to 400F.
2. Place a cooking rack on a baking sheet. Coat with cooking spray.
3. Mix the flour and paprika in a shallow dish.
4. Place the eggs in another dish. Season with salt and pepper.
5. Put the breadcrumbs in another shallow dish and season with salt and pepper.
6. Working with just a few pieces at a time dip the chicken into the flour so it has an even coating. Shake off excess. Dip in the egg wash, shake off excess. Dredge in the breadcrumb mixture, pressing to adhere as much as possible. Shake off excess.
7. Place on coated rack on baking sheet. Repeat with remaining chicken .
8. Coat the chicken with cooking spray.
9. Bake until the chicken begins to brown, about 8 minutes.
10. Turn the chicken over, spray this side with cooking spray and cook until browned and crisp, about 8 minutes.
11. Serve with Herbed Yogurt Sauce.

Enjoy!

Dill Vegetable Dip

Dill Vegetable Dip

adapted from Taste of Home

This is a zesty low fat dip for fresh vegetables.

Makes about 1/3 cup                                    1 point / 2 Tbsp of dip

1/4 cup nonfat Greek yogurt

2 Tbsp low fat mayonnaise

3/4 tsp finely minced onion

1/2 tsp dried parsley flakes

1/2 tsp dill weed

1/3 tsp seasoned salt

1/4 tsp white pepper

Fresh vegetables for serving

1. Combine all ingredients; mix well.
2. Refrigerate for at least 1 hour to allow flavors to meld.
3. Serve with fresh vegetable.

Enjoy !

Bacon Deviled Eggs

Bacon Deviled Eggs

adapted from FoodNetwork.com

Makes 2 servings                0 WW Blue points

2 Hard Boiled Eggs, cut in half

2 tsp fat free Greek yogurt

2 tsp skim milk

1/2 tsp spicy brown mustard

1/8 tsp lemon juice

1/3 tsp pickle relish

1/8 tsp paprika

Chopped scallions

Packaged bacon bits

1. Remove the yolks from the egg halves and mash with the yogurt milk, mustard lemon juice, relish and paprika.
2. Stuff the egg halves with the mixture and top with chopped scallions and a few bacon bits.

Enjoy !

Cheesy Bacon Ranch Dip

My son loves dips. I have started making them with non-fat Greek yogurt and he has not noticed the difference.

Cheesy Bacon Ranch Dip
adapted from https://www.hiddenvalley.com
3 - 5.3 oz. containers non-fat plain Greek yogurt
1 -  1 oz. packet ranch dip mix
1 cup shredded reduced fat colby-jack cheese
6 Tbsp real bacon bits

Combine all ingredients, until mixed well. Refrigerate for 1 hour to allow the flavor to meld before serving.

Serve with cut vegetables, pita chips or pretzels.

Cheesy Stuffed Chicken with Roasted Red Pepper Sauce & Veggie Bundles

A good friend sent me a link to the Food Network Chopped at Home Challenge. I love the show so I decided to give it a try. The basket of ingredients included Sargento® Chef Blends ™ 6 Cheese Italian, boneless skinless chicken breasts, red bell pepper, and Greek yogurt.
After some deliberation, here is what I came up with .......

Cheesy Stuffed Chicken with Roasted Red Pepper Sauce & Veggie Bundles

For the chicken:
4 boneless, skinless chicken breasts, trimmed of excess fat
1/2 cup Sargento® Chef Blends ™ 6 Cheese Italian
1 oz. prosciutto, chopped
2 garlic cloves, grated
4 Tbsp basil, chopped
Freshly Ground Pepper
1 cup rice flour
2 eggs, lightly beaten
1 cup dried Italian seasoned bread crumbs
Cooking spray

For the sauce:
2 roasted red bell peppers
3 oz Greek yogurt
1 1/2 tsp fresh basil, chopped
1 1/2 tsp fresh parsley, chopped
Kosher salt and freshly ground black pepper to taste

For veggie bundles
24 stalks asparagus, trimmed
1-2 red bell peppers cut into thin strips
4 leeks, top green part only
2 Tbsp butter
1 Tbsp fresh dill, snipped

Preheat the oven to 350F. 
To make the chicken, cut a slit into the side of each chicken breast to make a pocket. Set aside.
In a small bowl, make the filling by combining the cheese, prosciutto, garlic, and basil. Mix thoroughly. Stuff each chicken breast with one fourth of the filling.  To make sure the pocket stays closed which baking, secure with a few toothpicks.
Set up a dredging station with the rice flour, beaten eggs and bread crumbs in separate bowls.
Dip a chicken breast into the flour, then egg, then breadcrumbs, again in the flour, egg then bread crumbs. Place chicken on a rack in baking sheet that has been coated with cooking spray. Spray the chicken lightly with cooking spray. 
Cook the chicken 20-25 minutes depending on the size of the breasts. Increase the temperature of the oven to 450F and cook for an additional 5 minutes to crisp the coating.

Meanwhile, make the roasted red pepper sauce by pureeing the roasted red peppers in a food processor. Put the puree in a small sauce pan. Add the remaining ingredients and heat through.

To make the veggie bundles, bring a small pot of water to a boil. Blanch the asparagus in the boil water for about 3 minutes or until tender crisp. Remove from the water with a slotted spoon to an ice bath to stop the cooking. Blanch the red pepper strips in the same pot of water for about 1 minute or until tender crisp. Remove to ice bath. Blanch the leek top in the water for a bout 30 seconds or until limp Remove to the ice bath.
Remove the vegetables from the ice path and pat dry with a paper towel. Arrange 4 pepper strips on top of 4 asparagus stalks then top with 2 asparagus stalks and 2 pepper strips. Tie the bundle together with the leek top. repeat to make 4 bundles.
In a skillet melt the butter over low heat. Add the dill and mix until just fragrant. Add the bundles to the dill butter, turn to coat. Cover the pan to keep warm until ready to serve.

To serve, remove the toothpicks from the chicken breasts. Arrange the chicken breast over the sauce with the veggie bundles alongside.

In Honor of the Olympics in Sochi - Borscht

When we were picking up wine yesterday, the shop was tasting Ukrainian wines in honor of the Olympics so I decided to do the same for lunch. Borscht is one of those things that I have heard was not very good. When I looked at some recipes, there really wasn't anything in it that we do not like so I adapted a Cooking Light recipes from January 2008 to make a vegetarian version. Warren's comment ... " I like it and it doesn't even have sausage!"


Borscht
1/2 tablespoon canola oil
3/4 cup button mushrooms, thinly sliced
1 cup chopped onion
1 cups chopped peeled celeriac
1 medium carrot, chopped
1 medium parsnip, chopped
1 1/2 teaspoon tomato paste
3 1/2 cups water
1/4 cup light beer
1 1/4 cups shredded red cabbage
1 cups chopped peeled potato
1garlic cloves, minced
6 ounces sliced peeled beets
1 1/2 tablespoons cider vinegar
1 teaspoons Splenda
1/2 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
Non-fat plain Greek yogurt
Chopped fresh dill

Cook the mushrooms in the canola oil until they begin to brown, stirring frequently. Add the onion; cook until beginning to soften. Add the celeriac, carrot, and parsnip;  cook until the onion is tender, stirring occasionally. Stir in tomato paste. Add  water and beer; stir well. Reduce heat, and simmer 5 minutes. Stir in cabbage, potato, garlic, and beets; bring to a boil. Reduce heat, and  until vegetables are tender, stirring occasionally. Remove from heat.

Working in batches puree the soup in a blender. Stir in vinegar, sugar, salt, and pepper. Serving in bowls topped  with a dollop of yogurt and sprinkled with dill.

Along with our soup we had salads topped with a Mustard Seed Scallion vinaigrette also adapted from Cooking Light March 2008. Quick easy and yummy.


Mustard Seed Scallion Vinaigrette
2 tablespoons sherry vinegar
1 tablespoon water
1 teaspoon Dijon mustard
1 teaspoon honey
1 tablespoon olive oil
2 tablespoons chopped scallion greens
1/2 teaspoon kosher salt
1/2 teaspoon mustard seeds
1/2 teaspoon freshly ground black pepper

Combine all ingredients in a small bowl and whisk until well combined.