Sunday 1/2/2011 Veggie Stir-Fry with Toasted Cashews and Ginger Rice

Veggie Stir-Fry With Toasted Cashews
Prep and Cook time: 35 minutes 1/2 cup vegetable broth, divided 1 teaspoon cornstarch 2 tablespoons canola oil 1/2 cup cashews 1 pinch crushed red pepper flakes 8 ounces sliced button mushrooms 1 teaspoon toasted sesame oil 4 green onions , sliced 1 teaspoon garlic, minced 1 medium bunch broccoli, thick stems removed and cut into florets 1/2 head Napa cabbage, shredded 3 tablespoons soy sauce (low sodium) per serving: 242 calories; 8 grams protein; 18 grams total fat; 6 grams fiber; 2 grams saturated fat; 16 grams carbohydrates; 0 mgs cholesterol; 780 mgs sodium; 6 weight watcher points		[1] In a small bowl, combine half of the broth with the cornstarch, set aside. In a wok or a large nonstick frying pan, heat the oil over medium high heat. Add the cashews; cook, stirring, until starting to char, 1 to 2 minutes. Using a slotted spoon, transfer the nuts to a medium bowl and add a dash of red-pepper flakes. [2] In the same pan, add the mushrooms and cook, stirring occasionally, until golden brown, about 5 minutes, adding more oil, if needed. Transfer to the bowl with the cashews and cover with a towel to keep warm. [3] Heat the sesame oil in the skillet over medium-high heat. Add the onions and garlic; cook, stirring, about 30 seconds. Add the broccoli and cook, stirring, for 1 minute. [4] Add the cabbage; cook, stirring, until the cabbage wilts, about 2 minutes. Stir in the remaining broth, another dash of red-pepper flakes, and soy sauce. Stir the cornstarch mixture, add it to the pan, and bring to a boil. Cook, stirring, until the sauce coats the vegetables, about 1 minute. Serve topped with the mushroom mixture.

Ginger Rice
Prep time: 5 minutes Cook time: 25 minutes 2 tablespoons fresh ginger, peeled and grated 1 teaspoon sugar 1 teaspoon coarse salt 1 cup jasmine rice per serving: 175 calories; 3 grams protein; 0 grams total fat; 1 gram fiber; 0 grams saturated fat; 39 grams carbohydrates; 0 mgs cholesterol; 592 mgs sodium; 3 weight watcher points		[1] Cook rice according to package instructions, adding the ginger, sugar and salt with the water. [2] Remove from heat; let stand covered for 5 minutes. Fluff rice with a fork before serving.

Saturday 1/1/11 Turkey and Apricot Meatloaf with Spring Sunshine Salad

Turkey and Apricot Meatloaf
Prep time: 20 minutes Cook time: 1 ¼ hours 4 slices white bread 1/3 cup whole milk 2 stalks celery, finely chopped 2 carrots , peeled and chopped 1 white onion , finely chopped 2 garlic clove(s), finely chopped 1 teaspoon chili powder 1/4 cup olive oil 2 pounds ground turkey 1/2 cup dried apricots, finely chopped 1/2 cup Italian parsley, chopped 1/4 cup apricot preserves, plus 1 T for meat 1 tablespoon soy sauce (low sodium) 1 tablespoon Worcestershire sauce 2 large eggs , lightly beaten 2 teaspoons water 1 1/4 teaspoons salt 1/2 teaspoon black pepper per serving: 487 calories; 32 grams protein; 25 grams total fat; 3 grams fiber; 6 grams saturated fat; 34 grams carbohydrates; 190 mgs cholesterol; 1074 mgs sodium; 11 weight watcher points		Preheat oven to 350 degrees [1] Pulse the bread in a food processor until fine crumbs form. Soak bread crumbs in milk in a large bowl. [2] Meanwhile, heat the oil in a large skillet over medium heat. Add the celery, carrots, onion, and garlic with chile powder and a dash of salt and cook until softened, about 10 minutes. [3] Add the vegetables to the bread-crumb mixture with turkey, dried apricots, parsley, 1 tablespoon preserves, soy sauce, Worcestershire sauce, eggs, and a dash of salt, and pepper. Mix with your hands until just combined. Form into a loaf. [4] Stir together water, preserves, and another tablespoon soy sauce and brush over surface of meatloaf. Bake until an instant-read thermometer inserted into center registers 165 degrees, for 1 to 1 1/4 hours. Let stand 10 minutes before serving. NOTE: if you’re short on time, make your loaf flatter and bigger (put in baking dish) and it will cook faster.

Spring Sunshine Salad
Prep time: 10 minutes 2 heads Boston (butter) lettuce 2 oranges , peeled and sliced 1 avocado , thinly sliced 1/2 cup chopped walnuts, toasted 2 green onions , sliced 1/2 cup prepared citrus salad dressing per serving: 211 calories; 4 grams protein; 17 grams total fat; 6 grams fiber; 2 grams saturated fat; 15 grams carbohydrates; 0 mgs cholesterol; 345 mgs sodium; 5 weight watcher points		[1] Wash and dry your salad greens well and place them in a large bowl. Add the oranges, nuts, and onion. Toss well with dressing and served.

Friday 12/31/2010 Smoked Salmon Pasta Verde with Mixed Greens with Macadamia Nuts

Smoked Salmon Pasta Verde
Prep & Cook time: 30 minutes  10 ounces fettuccini 1/2 pound green beans, trimmed and cut into 2-inch pieces 1 1/2 cups white wine 3/4 cup sour cream 4 green onions , thinly sliced 1/4 tablespoon Italian parsley, chopped 1 4-ounce package smoked salmon, cut into 1-inch pieces   coarse salt and freshly ground pepper, to taste 1/4 cup shredded Parmesan cheese per serving: 467 calories; 16 grams protein; 11 grams total fat; 3 grams fiber; 6 grams saturated fat; 58 grams carbohydrates; 25 mgs cholesterol; 254 mgs sodium; 10 weight watcher points		[1] Cook pasta in a large pot of boiling salted water until almost done, stirring occasionally. Add green beans to the same pot and cook until beans are crisp tender (about 3 minutes). Drain pasta and beans to a colander and return to the pot. [2] In a medium saucepan over medium heat, boil wine until reduced, about 5 minutes. Remove wine from heat and whisk in sour cream. [3] Pour sour cream mixture over the pasta and beans, add green onions and parsley and toss gently to coat. Add salmon and toss again. Season pasta with salt and pepper and top with Parmesan.

Mixed Greens with Macadamia Nuts
Prep Time: 5 minutes  2 tablespoons balsamic vinegar 1/4 cup olive oil   coarse salt and freshly ground pepper, to taste 4 cups mixed greens 1 avocado , peeled, halved, pitted and cut into thin wedges 1/4 cup macadamia nuts, coarsely chopped per serving: 267 calories; 2 grams protein; 27 grams total fat; 5 grams fiber; 4 grams saturated fat; 6 grams carbohydrates; 0 mgs cholesterol: 14 mgs sodium' 7 weight watcher points		[1] In a small bowl, combine vinegar and oil; season with salt and pepper. In a salad bowl, toss greens and avocado with enough dressing to coat. Add nuts, toss again and serve.

Thursday 12/30/2010 Slow Cooker French Onion Soup with Beef and Cucumber Garden Salad

Slow Cooker French Onion Soup with Beef
Prep time: 20 minutes Cook time: 8 hours  6 yellow onions , cut in half and thinly sliced 1 tablespoon butter 1 bay leaf 1 1/2 pounds beef stew meat 3 10-ounce cans beef consommé 1 1/4 cups apple juice 1/4 teaspoon dried thyme 1/2 loaf French bread, sliced 3/4 cup Swiss cheese, shredded per serving: 443 calories; 38 grams protein; 18 grams total fat; 2 grams fiber; 8 grams saturated fat; 32 grams carbohydrates; 92 mgs cholesterol; 813 mgs sodium; 10 weight watcher points		[1] Toss onions with butter in a slow cooker. Top with bay leaf and beef. [2] Cover and cook on low heat setting for 8 hours or until onions are deep, golden brown. [3] Stir in the beef consomme, apple juice and thyme and increase the setting to high, cover and cook for 10 minutes or until hot. Remove the bay leaf. [4] To serve, spoon into ovenproof soup bowls and top each serving with a slice of bread and some of the cheese. Place the bowls on a baking sheet and broil for 3-4 minutes or until the cheese is bubbly and begins to brown. [5] Using oven mitts, gently remove the soup bowls from the oven and serve.  Can you use beef broth instead of consomme? Yes, if you're in a bind but consomme is heartier and a little thicker.

Cucumber Garden Salad with Champagne Dressing
Prep time: 10 minutes 1/2 head Romaine lettuce, washed and torn 1 cucumber , peeled and diced 1 tomato , cored and diced 1/4 cup Girard's Champagne dressing 1/4 cup crumbled goat cheese per serving: 83 calories; 5 grams protein; 5 grams total fat; 1 gram fiber; 3 grams saturated fat; 5 grams carbohydrates; 15 mgs cholesterol; 53 mgs sodium; 2 weight watcher points		[1] In a medium salad bowl, combine lettuce, cucumber and tomato. Toss with enough dressing to coat. Serve sprinkled with goat cheese.

Wednesday 12/29/2010 Ham and Pineapple Skewers with Roasted Red & Sweet Potatoes

Ham and Pineapple Skewers
Prep time: 15 minutes Cook time: 6-7 minutes 1 1/2 pounds ham steak, cut into 1-inch pieces 1/2 cup orange marmalade 1/4 cup Dijon mustard 2 tablespoons lemon juice 1/2 fresh pineapple , cut into chunks 1 cup cherry tomatoes   freshly ground pepper   12-inch bamboo skewers, soaked per serving: 314 calories; 21 grams protein; 16 grams total fat; 2 grams fiber; 4 grams saturated fat; 22 grams carbohydrates; 59 mgs cholesterol; 1479 mgs sodium; 7 weight watcher points		Heat grill to medium heat or heat the broiler. [1] Whisk marmalade, mustard and lemon juice in a small bowl to blend. [2] Alternate ham pieces, pineapple chunks and tomatoes on skewers. [3] Brush the skewers with the marmalade glaze and sprinkle with fresh pepper. Grill until ham is slightly charred and fruit is softened, about 6-7 minutes, brushing often with the glaze. HOW TO CUT A PINEAPPLE: First, cut off the pineapple top and bottom. Stand it upright and cut the skin off in vertical strips. Next, lay the peeled pineapple on its side and slice into rounds [of desired thickness]. Last, use a small paring knife to remove the core of each slice. Note: if you broil, place the skewers on a baking sheet and broil, turning once, brushing with the glaze. Make sure your skewers are soaked!

Roasted Red & Sweet Potatoes
Prep time: 5 minutes Cook time: 35-45 minutes  2 medium sweet potatoes , peeled 4 medium new potatoes   olive oil cooking spray 2 tablespoons olive oil 1 teaspoon dried dill   coarse salt and freshly ground pepper, to taste per serving: 158 calories; 3 grams protein; 5 grams total fat; 4 grams fiber; 1 gram saturated fat; 27 grams carbohydrates; 0 mgs cholesterol; 46 mgs sodium; 3 weight watcher points		Preheat oven to 450 degrees. [1] Cut potatoes into 2 inch pieces. Place on a baking sheet coated with cooking spray. Drizzle potatoes with oil; sprinkle with dill, salt, and pepper, tossing to coat. [2] Bake until golden brown, 35 to 45 minutes, gently stirring potatoes once or twice.

Tuesday 12/28/2010 Spaghetti with Quick Ragu and Garlic Ranch Bread

Spaghetti with Quick Ragu
Prep and cook time: 35 minutes 1/2 yellow onion 2 stalks celery, sliced into big pieces 2 carrots , peeled and cut in half 1 garlic clove(s) 1/4 tablespoon fresh rosemary, chopped 3 tablespoons olive oil 1 pound ground turkey   coarse salt and freshly ground pepper, to taste 1 28-ounce can crushed tomatoes, undrained 1/2 cup whole milk 1 cup water 1/2 teaspoon coarse salt 12 ounces spaghetti 1/2 cup shredded Parmesan cheese, for serving per serving: 460 calories; 26 grams protein; 17 grams total fat; 4 grams fiber; 5 grams saturated fat; 51 grams carbohydrates; 67 mgs cholesterol; 609 mgs sodium; 10 weight watcher points		[1] Pulse the onion, celery, carrot, garlic and rosemary in a food processor or blender until finely chopped. [2] Heat the olive oil in a large saucepan over medium-high heat. Add the chopped vegetables and cook, stirring, until softened and golden, 3 to 5 minutes. Add the turkey, salt and pepper and cook, breaking up the meat with a wooden spoon, until no longer pink, about 3 minutes. [3] Add the tomatoes, milk, water and salt. Bring to a boil, then reduce the heat and simmer until slightly thickened, about 20 minutes or until desired consistency. [4] Meanwhile, bring a large pot of salted water to a boil and cook the spaghetti and cook until cooked through but still firm to the bite. Top spaghetti with ragu and Parmesan.

Ranch Garlic Bread
Prep and cook time 10 minutes 1/2 cup butter, softened 1 1-ounce envelope ranch dressing mix 1 teaspoon garlic powder 1/2 loaf French bread, halved lengthwise per serving: 262 calories; 3 grams protein; 22 grams total fat; 1 gram fiber; 12 grams saturated fat; 14 grams carbohydrates; 51 mgs cholesterol; 204 mgs sodium; 7 weight watcher points		[1] In a small mixing bowl, combine butter, dressing mix and garlic powder; beat until combined. Spread over cut sides of bread. Place on a baking sheet. broil 4-6-in. from the heat for 3-4 minutes or until golden brown.

Monday 12/27/2010 Backwards Chicken Cordon Bleu and Roasted Califlower

Backwards Chicken Cordon Bleu
Prep and cook time: 35 minutes 3 tablespoons apple butter 1/2 teaspoon dried thyme   coarse salt and freshly ground pepper, to taste 4 boneless, skinless chicken breasts 4 ounces black forest ham, thinly sliced 4 slices Swiss cheese 5 tablespoons olive oil 2 shallots 1/2 teaspoon Dijon mustard 2 tablespoons white wine vinegar 2 cups mixed baby greens per serving: 399 calories; 35 grams protein; 26 grams total fat; 0 grams fiber; 8 grams saturated fat; 4 grams carbohydrates; 94 mgs cholesterol; 144 mgs sodium; 10 weight watcher points		[1] Mix the apple butter, thyme, and salt and pepper to taste in a bowl. Lay out a long piece of plastic wrap on a cutting board. Place the chicken on the plastic and brush half of the butter mixture evenly on top of each breast. Mound equal amounts of the cheese on each piece of chicken, then wrap 2 slices of ham around each breast to cover the cheese. Place another piece of plastic over the chicken and gently pound with a mallet until about 1/4 inch thick. [2] Heat half of the olive oil in a medium nonstick skillet over medium-high heat. Add the chicken and cook until golden and crisp, 3 to 4 minutes. Turn and cook on the other side until cooked through but still moist, 3 to 4 more minutes. [3] Meanwhile, whisk the shallot(s), mustard, vinegar and the remaining butter mixture in a medium bowl. Slowly whisk in the remaining olive oil to make a smooth dressing. [4] Place each piece of chicken on a plate and drizzle with dressing. Toss the greens with the remaining dressing; serve with the chicken.

Roasted Cauliflower
Prep time: 5 minutes Cook time: 30 minutes 1 head cauliflower, cut into florets 1 tablespoon olive oil   coarse salt and freshly ground pepper, to taste 1 tablespoon butter 1 teaspoon garlic, minced per serving: 92 calories; 3 grams protein; 6 grams total fat; 4 grams fiber; 2 grams saturated fat; 8 grams carbohydrates; 8 mgs cholesterol; 44 mgs sodium; 2 weight watcher points		Preheat oven to 450 degrees. [1] Spread the cauliflower florets in a roasting pan. Drizzle with oil, and season with salt and pepper. Toss to combine and roast, tossing once or twice, until cauliflower is golden brown and tender, 20 to 25 minutes. [2] Melt the butter in a large skillet over medium heat. Saute the garlic, stirring often, until lightly browned, about 1 minute. Remove from the heat. Add the roasted cauliflower, toss to coat and serve.