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RECIPES FOR JANUARY 24 - 1 OF 7 |
| [A] Slow Cooker Chicken Dinner |
Note this serves 8, freezes well!
Prep time: 45 minutes Cook time: 5-6 hours
| | RUB |
| 1 | tablespoons brown sugar |
| 1 | teaspoons coarse salt |
| 1 | teaspoons paprika |
| 1 | teaspoons dried thyme |
| 1/2 | teaspoon black pepper |
| 1 | cups all purpose flour |
| | CHICKEN |
| 1 | whole chicken(s) (3 1/2 to 4 pounds)s , cut up |
| 2 | tablespoons canola oil |
| 1 | white onions , cut into chunks |
| 2 | cups baby carrots |
| 4 | stalks celery, cut into chunks |
| 1/2 | cup white wine |
| 2 | cups chicken broth |
| 1 1/2 | pounds new potatoes, cut in half |
| 2 | tablespoons Italian parsley, chopped |
| 1 | tablespoons Wondra Gold Medal thickening flour |
per serving: 472 calories; 39 grams protein; 14 grams total fat; 5 grams fiber; 3 grams saturated fat; 43 grams carbohydrates; 111 mgs cholesterol; 449 mgs sodium; 11 WW points plus | | [1] Mix the rub ingredients in a medium mixing bowl. Remove the skin from all of the pieces of chicken, except for the wings. Turn the chicken pieces in the flour mixture until thoroughly coated, pat off excess flour and reserve any extra flour mixture.
[2] Heat the oil in a large skillet over medium-high heat. Brown the chicken on both sides, about 4 minutes per side and transfer to a plate. Use a lid because it splatters!
[3] Add the onion, carrots and celery and sauté until lightly browned, about 4 minutes. Add the reserved seasoned flour and stir until the vegetables are coated. Add the wine and bring to a boil. Add the chicken broth and simmer until slightly thickened, pour into the cooker.
[4] Arrange the potatoes in the cooker, add the drumsticks and thighs on top of the vegetables and the breast halves on top of the dark meat. Cover and cook on low for 5-6 hours.
[5] Remove the broth from the slow cooker and place in a small saucepan. Add the Wondra flour to the broth and heat on high for 2-3 minutes until thickened. Remove the chicken to a serving platter and surround with potatoes, carrots and celery. Serve with gravy and garnish with parsley.
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| [A] Southern Biscuits |
Prep time: 15 minutes Bake time: 20 minutes
| 3 | cups all purpose flour |
| 6 | teaspoons baking powder |
| 1/3 | teaspoon baking soda |
| 1 1/8 | teaspoons coarse salt |
| 3 | tablespoons butter |
| 3 | tablespoons vegetable shortening (like Crisco) |
| 1 1/2 | cups buttermilk, chilled |
per serving: 242 calories; 6 grams protein; 9 grams total fat; 1 gram fiber; 4 gram saturated fat; 35 grams carbohydrates; 14 mgs cholesterol; 716 mgs sodium; 7 WW points plus | | Preheat oven to 450 degrees.
[1] In a large mixing bowl, combine flour, baking powder, baking soda and salt. Using your fingertips, cut butter and shortening into dry ingredients until mixture looks like crumbs. Make a well in the center and pour in the chilled buttermilk. Stir just until the dough comes together. The dough will be very sticky.
[2] Turn dough onto floured surface, dust top with flour and gently fold dough over on itself 5 or 6 times. Press into a 1-inch thick round. Cut out biscuits with a 2-inch cutter, being sure to push straight down through the dough.
[3] Place biscuits on baking sheet so that they just touch. Reform scrap dough, working it as little as possible and continue cutting. Bake until biscuits are tall and light gold on top, 15 to 20 minutes.
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RECIPES FOR JANUARY 24 - 2 OF 7 |
| [B] Sweet and Spicy Flank Steak |
Prep time: 5 minutes Marinate time: all day Cook time: 10 minutes
| 3/4 | cup white wine |
| 1/2 | cup soy sauce (low sodium) |
| 3 | tablespoons ketchup |
| 2 1/4 | tablespoons brown sugar |
| 1 1/2 | teaspoons crushed red pepper flakes |
| 3 | teaspoons garlic, minced, minced |
| 2 1/4 | tablespoons fresh ginger, peeled and minced |
| 1 1/2 | tablespoons toasted sesame oil |
| 1 3/4 | pounds flank steak |
per serving: 361 calories; 37 grams protein; 16 grams total fat; 0 grams fiber; 6 grams saturated fat; 13 grams carbohydrates; 59 mgs cholesterol; 1077 mgs sodium; 9 weight watcher points | | [1] Add wine, soy sauce, ketchup, brown sugar, red pepper flakes, garlic, ginger and sesame oil to a larges zip top bag. Add steak; turn to coat. Let marinate all day, turning occasionally.
[2] Preheat broiler.
[3] Transfer steak to broiler pan coated with cooking spray. Drain marinade from dish into a medium saucepan; boil for 3 minutes. Broil steak until cooked to desired doneness, about 4 minutes per side for medium-rare. Using tongs, transfer steaks to a cutting board and let stand 5 minutes. Cut crosswise into thin slices and serve, passing the sauce.
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| [B] Chinese Broccolini |
Prep and cook time: 20 minutes
| 3 | bunches broccolini |
| 3 | tablespoons butter |
| 3 | tablespoons soy sauce (low sodium) |
| 1/3 | teaspoon Chinese five-spice powder |
| 1/2 | cup dry roasted peanuts, crushed |
per serving: 238 calories; 12 grams protein; 14 grams total fat; 9 grams fiber; 5 grams saturated fat; 23 grams carbohydrates; 15 mgs cholesterol; 365 mgs sodium; 5 weight watcher points | | [1] In a pot filled with 2 inches of water, steam broccolini until the stems are just tender, 4 to 5 minutes. Transfer to a platter.
[2] Discard the water. Add the butter, soy sauce, five-spice powder, and 2 teaspoons water and place over medium-low heat, stirring until the butter has melted.
[3] Drizzle the mixture over the vegetables, top with the nuts, and serve.
Note: broccolini is a green vegetable similar to broccoli but with small florets and long, thin stalks. Although often misidentified as young broccoli, it is a cross between broccoli and kai-lan, Chinese broccoli. You can substitute broccoli if you can't find broccolini in the produce section.
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RECIPES FOR JANUARY 24 - 3 OF 7 |
| [C] Bacon and Mozzarella Stuffed Chicken Breasts |
Prep and cook time: 30 minutes
| 3 | green onions , white and light green parts only |
| 6 | ounces fresh mozzarella, sliced and chopped |
| 3 | bacon slices, cooked and crumbled |
| 6 | boneless, skinless chicken breasts |
| | coarse salt and freshly ground pepper, to taste |
| 1 1/2 | tablespoons canola oil |
per serving: 427 calories; 62 grams protein; 18 grams total fat; 0 grams fiber; 6 grams saturated fat; 1 gram carbohydrates; 167 mgs cholesterol; 423 mgs sodium; 10 WW points plus | | Preheat oven to 350 degrees
[1] Cook bacon, drain and crumble. Combine green onions, cheese, and bacon. Cut a 1-inch-wide slit into the thick end of chicken breasts, and carefully cut down to center of chicken to form a pocket.
[2] Divide cheese mixture evenly among pockets. Secure with wooden picks. Sprinkle chicken with salt and pepper.
[3] Heat a large ovenproof skillet over medium-high heat. Add canola and chicken to pan; saute 4-5minutes. Turn chicken over and saute a few more minutes. Place in the oven and bake for 10-12 minutes. Careful of the hot handle!
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| [C] Garlicky Spinach |
Prep and cook time: 10 minutes
| 3 | tablespoons olive oil |
| 1 1/2 | teaspoons garlic, minced |
| 1 1/2 | pinchs crushed red pepper flakes |
| 24 | ounces fresh spinach, trimmed |
| | coarse salt and freshly ground pepper, to taste |
per serving: 74 calories; 2 grams protein; 7 grams total fat; 1 gram fiber; 1 gram saturated fat; 2 grams carbohydrates; 0 mgs cholesterol; 45 mgs sodium; 2 WW points plus | | [1] Heat the olive oil in a medium skillet over medium heat. Add the garlic and red pepper flakes and heat for 30 seconds. Add the spinach and toss, about 2 minutes. Season generously with salt and pepper. Serve.
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RECIPES FOR JANUARY 24 - 4 OF 7 |
| [D] Mediterranean Shrimp Saute |
Prep and cook time: 20 minutes
| 12 | ounces orzo pasta |
| 6 | tablespoons prepared balsamic vinaigrette dressing, divided |
| 2 1/4 | pounds large shrimp, peeled & deveined |
| 1 1/2 | cups cherry tomatoes, halved |
| 1/3 | cup fresh basil, chopped |
| 1 1/2 | 2.25-ounce cans sliced black olives, drained |
| 3/4 | cup crumbled feta cheese |
| 1 1/2 | whole lemon(s), cut into wedges |
| | olive oil cooking spray |
per serving: 419 calories; 37 grams protein; 12 grams total fat; 2 grams fiber; 5 grams saturated fat; 40 grams carbohydrates; 224 mgs cholesterol; 706 mgs sodium; 11 WW points plus | | [1] Cook the orzo in a large pot of boiling salted water until cooked through but still firm to the bite. Drain.
[2] Heat a large nonstick skillet over medium-high heat. Coat the pan with cooking spray. Add half of the vinaigrette and all of the shrimp and cook for 3 minutes or until done, stirring.
[3] Remove the shrimp from the pan and tent with foil to keep warm. Add the rest of the vinaigrette, cherry tomatoes, basil and olives to the pan and cook for 1 minute. Remove the pan from the heat.
[4] Add the shrimp back to the pan and toss gently. Sprinkle with cheese and more basil, if desired. Serve the shrimp in bowls with the pasta and garnish with lemon wedges.
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| [D] Asparagus with Parmesan |
Prep time: 5 minutes Cook time: 15 minutes
| 1 1/2 | pounds asparagus |
| 1 1/2 | tablespoons olive oil |
| | coarse salt and freshly ground pepper, to taste |
| 1/3 | cup shredded Parmesan cheese |
per serving: 79 calories; 5 grams protein; 5 grams total fat; 2 grams fiber; 2 grams saturated fat; 5 grams carbohydrates; 6 mgs cholesterol; 98 mgs sodium; 2 WW points plus | | Preheat oven to 450 degrees.
[1] Snap the tough ends from the asparagus.
[2] On a rimmed baking sheet, toss the asparagus with olive oil and season with salt and pepper. Spread in an even layer and sprinkle with the cheese.
[3] Roast until the they are tender and the cheese is melted, 10-15 minutes.
HOW TO TRIM ASPARAGUS: Check for a tough inedible portion at the base. Simply break off the tough end of each spear by bending it gently until it snaps. It will break exactly where the tender part begins.
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RECIPES FOR JANUARY 24 - 5 OF 7 |
| [E] Broccolini Pecorino Penne |
Prep and cook time: 35 minutes
| | coarse salt and freshly ground pepper, to taste |
| 15 | ounces penne pasta |
| 4 1/2 | tablespoons butter |
| 1 1/2 | yellow onions , chopped |
| 3 | garlic clove(s), finely chopped |
| 3/4 | cup dry white wine |
| 1 1/2 | cups vegetable broth |
| 1 1/2 | bunches broccolini |
| 1 1/2 | tablespoon zest of lemon |
| 3/4 | teaspoon dried rosemary |
| 3/4 | teaspoon crushed red pepper flakes |
| 1 | cup pecorino Romano cheese, grated |
| 3/4 | cup pine nuts, toasted |
| 1/3 | cup Italian parsley, chopped |
per serving: 435 calories; 14 grams protein; 16 grams total fat; 7 grams fiber; 6 grams saturated fat; 57 grams carbohydrates; 21 mgs cholesterol; 272 mgs sodium; 9 weight watcher points | | [1] Bring a large pot of boiling, salted water to a boil, salt it, add the pasta and cook until cooked through but still firm to the bite. Drain, reserving a cupful of the pasta cooking water.
[2] Meanwhile, in a large, heavy saucepan or Dutch oven, melt the butter over medium-high heat. Add the onion and garlic and cook until golden, 6 to 7 minutes. Stir in the wine for one minute, then add the vegetable broth. Add the broccoli, lemon zest, rosemary and crushed red pepper; season with salt and pepper. Cover and cook for 10 minutes.
[3] In a serving bowl, toss the pasta, cooked vegetables, cheese and nuts and toss in the reserved water by the tablespoonful. Season with salt and pepper, garnished with parsley and serve.
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| [E] Crusty Lemon Bread |
Prep and cook time: 10 minutes
| 3/4 | baguette |
| 4 1/2 | tablespoons butter, room temperature |
| 1 1/2 | tablespoon zest of lemon |
| 3/4 | teaspoon coarse salt |
per serving: 227 calories; 6 grams protein; 8 grams total fat; 2 grams fiber; 4 grams saturated fat; 33 grams carbohydrates; 15 mgs cholesterol; 391 mgs sodium; 5 weight watcher points | | Preheat broiler.
[1] Slice baguette vertically in half. In a small bowl, mix together butter, zest and salt. Brush butter mixture on cut sides of bread and place on a baking sheet. Broil until hot, about 5-10 minutes.
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RECIPES FOR JANUARY 24 - 6 OF 7 |
| [F] Cauliflower Cheddar Soup |
Prep and Cook Time: 2 hours
| 3 | russet potatoes , skins left on and roughly chopped |
| 6 | cups cauliflower florets |
| 3 | carrots , roughly chopped |
| 3 | garlic clove(s), roughly chopped |
| 1 1/2 | white onions , roughly chopped |
| 2 1/4 | teaspoons salt |
| 6 | cups vegetable broth |
| 2 1/4 | cups shredded cheddar cheese |
| 1 1/8 | cups milk |
| 1/3 | teaspoon dried dill |
| 1/3 | teaspoon caraway seeds |
| 1/3 | teaspoon dry mustard |
| | freshly ground pepper |
| 1 1/8 | cups buttermilk |
| 6 | green onions , chopped |
per serving: 375 calories; 21 grams protein; 17 grams total fat; 6 grams fiber; 10 grams saturated fat; 37 grams carbohydrates; 51 mgs cholesterol; 2062 mgs sodium; 10 WW points plus | | [1] Place the potatoes, HALF of the cauliflower, carrots, garlic, onion, salt and broth in a soup pot. Bring to a boil, cover and simmer for 15 minutes.
[2] While this is simmering, steam the remaining cauliflower for 5 minutes, or until tender, but still a little crisp, drain and set aside.
[3] Remove the potato cauliflower mixture from stove after 15 minutes, and let cool 10 minutes. Puree the entire mixture, in batches in a blender until smooth and creamy. NOTE: make sure to let the steam escapes! Return the mixture to the pot and add in the cheese, milk, dill, caraway seeds, mustard and pepper. Simmer on low for 15 minutes.
[4] Stir in the steamed cauliflower and heat for a few more minutes. Just before serving, mix in the buttermilk. Serve soup garnished with green onions and extra cheese, if desired.
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| [F] Crusty Bread |
Prep time: 5 minutes
| 1 1/2 | round loaf of crusty bread |
| 6 | tablespoons butter |
per serving: 189 calories; 3 grams protein; 12 grams total fat; 1 gram fiber; 7 grams saturated fat; 17 grams carbohydrates; 31 mgs cholesterol; 196 mgs sodium; 5 WW points plus | | [1] Tear or slice bread and serve with butter.
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RECIPES FOR JANUARY 24 - 7 OF 7 |
| [G] Penne with Tomatoes and Swiss Chard |
Prep and cook time: 30 minutes
| 3 | tablespoons olive oil |
| 6 | garlic clove(s), minced |
| 3 | leeks , quartered lengthwise, rinsed well and chopped |
| 6 | tomatoes , cored, coarsely chopped, with juices |
| 1 1/2 | teaspoons dried oregano |
| | coarse salt and freshly ground pepper, to taste |
| 1/3 | teaspoon crushed red pepper flakes |
| 18 | ounces penne pasta |
| 1 1/2 | bunches Swiss chard, tough ribs trimmed and coarsely chopped |
per serving: 435 calories; 15 grams protein; 9 grams total fat; 6 grams fiber; 1 gram saturated fat; 76 grams carbohydrates; 0 mgs cholesterol; 254 mgs sodium; 11 WW points | | [1] In large deep skillet, heat oil over medium heat. Add garlic and leeks and cook, stirring occasionally, until leeks are softened, about 5 minutes.
[2] Stir in tomatoes, oregano, salt and pepper, to taste, and crushed red pepper. Reduce heat to low, cover and cook, stirring occasionally, until mixture is slightly reduced, about 15 minutes.
[3] Meanwhile, bring large pot of salted water to a boil. Add pasta and cook until almost done, during the last minutes, add the Swiss chard. Drain well.
[4] Stir pasta and chard into tomato mixture; season to taste with salt and pepper. Cover and cook, stirring occasionally, until flavors have blended, about 3 minutes. Adjust seasonings to taste and serve hot.
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| [G] Parmesan Crostini |
Prep and cook time: 15 minutes
| 3/4 | baguette |
| 4 1/2 | tablespoons olive oil |
| | coarse salt and freshly ground pepper, to taste |
| 1/3 | cup Parmesan cheese, grated |
per serving: 248 calories; 7 grams protein; 13 grams total fat; 1 gram fiber; 3 grams saturated fat; 25 grams carbohydrates; 6 mgs cholesterol; 386 mgs sodium; 7 WW points plus | | Preheat oven to 350 degrees.
[1] Cut baguette on the diagonal into thin slices, about 1/4 inch thick. Brush both sides of bread slices with oil. Arrange slices on a baking sheet; season generously with salt and pepper.
[2] Bake until slightly dry on top, about 6 minutes. Flip slices, sprinkle with cheese and continue baking until crisp and golden brown, 6 to 8 minutes more. Let cool.
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