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RECIPES FOR JANUARY 17 - 1 OF 7 |
| [A] Pizza Burgers B KF |
Prep time: 25 minutes Cook time: 15 minutes
| 4 | bacon slices, cut into 1/2 inch pieces |
| 8 | ounces cremini mushrooms, stemmed and sliced |
| 1/2 | cup tomato sauce |
| 1 | teaspoon dried oregano |
| | coarse salt and freshly ground pepper, to taste |
| 1 1/2 | pounds ground beef |
| 1/2 | 8-ounce fresh mozzarella ball |
| 4 | 5-inch squares of focaccia, split |
| 2 | tablespoons olive oil |
per serving: 555 calories; 40 grams protein; 33 grams total fat; 2 grams fiber; 12 grams saturated fat; 24 grams carbohydrates; 120 mgs cholesterol; 783 mgs sodium; 13 weight watcher points | | Preheat grill to high.
[1] In a medium skillet over medium-high heat, cook bacon until crispy. Transfer to a plate lined with paper towels.
[2] Drain grease from pan, leaving a little to sauté the mushrooms. Reduce heat to medium, add mushrooms and sauté until they begin to soften, about 4 minutes.
[3] Add tomato sauce, oregano, and salt and pepper and cook, stirring continuously, 1 minute more. Transfer mixture to a medium bowl and allow to cool.
[4] When mushroom mixture is cool enough to handle, add meat and mix, using your hands, just until combined (do not over mix). Form into patties (one per serving).
[5] Grill burgers, turning once, 5-6 minutes per side. Make sure meat is thoroughly cooked and no longer pink in the center. During the last minute of grilling, top each burger with a slice of cheese.
[6] Spread focaccia bread with a little olive oil and toast for 30 seconds. Cut large slices of bread in half and top with burger.
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| [A] Italian Mozzarella Salad |
Prep time: 5 minutes
| 1/2 | head Romaine lettuce, washed and torn |
| 1 | tomato , cored and sliced |
| 1 | 2.25-ounce can sliced black olives, drained |
| 1/2 | 8-ounce fresh mozzarella ball, cubed |
| 1/2 | red onion , sliced |
| 1/4 | cup prepared balsamic vinaigrette dressing |
per serving: 190 calories; 8 grams protein; 15 grams total fat; 2 grams fiber; 5 grams saturated fat; 7 grams carbohydrates; 22 mgs cholesterol; 257 mgs sodium; 5 weight watcher points | | [1] Place salad ingredients in a medium bowl, toss with enough dressing to coat and serve.
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RECIPES FOR JANUARY 17 - 2 OF 7 |
| [B] Chicken Enchilada Casserole F |
Prep time: 30 minutes Cook time: 40 minutes
| | olive oil cooking spray |
| 4 | boneless, skinless chicken breasts |
| 1 | yellow onion , chopped |
| 2 | garlic clove(s), minced |
| 4 | ounces beer |
| 1/2 | teaspoon ground red pepper |
| 1 | 28-ounce can diced tomatoes, drained |
| 2 | green onions , thinly sliced |
| 1 | 2.25-ounce can sliced black olives, drained |
| 1 | 4-ounce can green chilies, drained |
| 2 | cups shredded Mexican blend cheese |
| 8 | 6-inch corn tortillas |
| 2 | 10-ounce cans red enchilada sauce |
| 1/2 | cup prepared chunky salsa |
per serving: 470 calories; 47 grams protein; 21 grams total fat; 3 grams fiber; 11 grams saturated fat; 22 grams carbohydrates; 187 mgs cholesterol; 849 mgs sodium; 12 WW points plus | | [1] Bring a medium pot of water to a boil. Boil the chicken breasts for 10-12 minutes or until cooked through. Drain, season with salt and pepper and cut into cubes.
[2] Coat a large skillet with cooking spray; place over medium heat. Add onion and garlic; saute 5 minutes or until tender. Add chicken, beer, red pepper, and tomatoes; cook 10 minutes or until most of liquid evaporates.
[3] Remove from heat. Reserve some of the green onions and olives and cheese for the top. Stir remaining green onions, remaining olives, and chiles into chicken mixture; set aside.
[4] Starting with the enchilada sauce, divide the ingredients into two parts. In a casserole dish (covered with cooking spray), spread the sauce on the bottom, top with tortillas, chicken mixture and then cheese. Repeat to make another layer. Top with reserved cheese, onions and black olives. Cover tightly with foil and affix the cooking instructions.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW)
Preheat oven to 350 degrees.
1. Bake, uncovered for 40 minutes or until hot. Let stand 10 minutes before serving.
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RECIPES FOR JANUARY 17 - 3 OF 7 |
| [C] Grilled Asian Chicken Breasts LC Q M |
Prep time: 10 minutes Marinate time: all day
Cook time: 40 minutes
| 4 | bone-in chicken breasts, skin on |
| 2 | tablespoons soy sauce (low sodium) |
| 1/4 | cup honey |
| 1/4 | cup orange juice |
| 1/4 | cup olive oil |
| 2 | tablespoons Dijon mustard |
| 1/2 | teaspoon crushed red pepper flakes |
| | coarse salt and freshly ground pepper, to taste |
| 1 | tablespoon toasted sesame oil |
per serving: 345 calories; 42 grams protein; 13 grams total fat; 2 grams fiber; 2 grams saturated fat; 14 grams carbohydrates; 103 mgs cholesterol; 204 mgs sodium; 8 weight watcher points | | [1] In a small bowl, mix together the soy sauce, honey, orange juice, olive oil, mustard, red pepper flakes, salt and pepper and sesame oil. Pour the marinade into the bag and add the chicken. Seal the bag and turn to coat. Refrigerate all day.
[2] Heat the grill to INDIRECT- Medium heat. Remove the chicken from the marinade and discard the marinade.
[3] Place the chicken (skin side up) over INDIRECT medium heat, and cook until the meat is no longer pink at the bone, 30-35 minutes. Turn the chicken skin-side down and cook over DIRECT heat for 5 minutes or until nicely marked. Serve immediately.
*To set up a grill for Indirect cooking, preheat the grill with all burners on high. Then adjust the burners on each side of the meat to medium and turn off the burners directly below the meat.
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| [C] Sesame Green Beans |
Prep and cook time: 15 minutes
| 1 | pound green beans, trimmed |
| 2 | tablespoons toasted sesame oil |
| 1 | tablespoon rice vinegar |
| 1 | tablespoon lemon juice |
| 1 | teaspoon ginger, minced |
| 2 | tablespoons sesame seeds, toasted |
| | coarse salt and freshly ground pepper, to taste |
per serving: 123 calories; 3 grams protein; 9 grams total fat; 4 grams fiber; 1 gram saturated fat; 10 grams carbohydrates; 0 mgs cholesterol; 156 mgs sodium; 2 weight watcher points | | [1] Bring a large pot of water to a boil. Add green beans and cook, uncovered, until crisp tender, 3 to 4 minutes. Drain and set aside.
[2] In a large bowl, whisk together remaining ingredients until well blended. Add green beans and toss to combine.
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RECIPES FOR JANUARY 17 - 4 OF 7 |
| [D] Crusted Flounder Fillets with Roasted Tomatoes Q LC |
Prep and cook time: 20 minutes
| 2 | slices wheat bread |
| 1/2 | whole lemon , juiced plus one teaspoon zest |
| 2 | tablespoons shredded Parmesan cheese |
| 2 | tablespoons Italian parsley, chopped |
| 1 | teaspoon dried thyme |
| 1 | tablespoon olive oil |
| 1 1/4 | pounds flounder fillets, or sub tilapia |
| 4 | tomatoes , halved |
| | coarse salt and freshly ground pepper, to taste |
| 1 | whole lemon(s), cut into wedges , for garnish |
per serving: 341 calories; 39 grams protein; 13 grams total fat; 3 grams fiber; 6 grams saturated fat; 16 grams carbohydrates; 86 mgs cholesterol; 667 mgs sodium; 8 WW points plus | | Preheat oven to 350 degrees
[1] Spray a baking sheet with cooking spray. Place the bread in a food processor pulse until fine crumbs form. Mix in the zest, juice, Parmesan and herbs. Add in the olive oil and pulse again.
[2] Place the flounder fillets and tomato halves (cut-side up) on the prepared baking sheet. Press the crumb mixture firmly onto the fish and tomatoes. Bake for 5-6 minutes. Change the heat to broil.
[3] Broil for about 4-5 minutes or until the crust is golden brown and the fish is cooked through. Serve with lemon wedges.
NOTE: Cooking times will vary depending on the thickness of your fish. Keep an eye on it.
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| [D] Broccoli With Garlic |
Prep and cook time: 10 minutes
| 2 | teaspoons olive oil |
| 1 | medium bunch broccoli, cut into florets |
| 1/4 | teaspoon coarse salt |
| 1/4 | teaspoon crushed red pepper flakes |
| 2 | garlic clove(s), thinly sliced |
| 1/4 | cup water |
per serving: 69 calories; 4 grams protein; 3 grams total fat; 4 grams fiber; 0 grams saturated fat; 10 grams carbohydrates; 0 mgs cholesterol; 46 mgs sodium; 2 WW points plus | | [1] Heat olive oil in a large nonstick skillet over medium-high heat. Add broccoli, salt, crushed red pepper, and sliced garlic. Sauté 2 minutes. Add water. Cover, reduce heat to low, and cook for 2 minutes or until broccoli is crisp-tender.
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RECIPES FOR JANUARY 17 - 5 OF 7 |
| [E] Baked Penne with Ricotta and Spinach V LC |
Prep time: 25 minutes Cook time: 20 minutes
| 8 | ounces penne pasta |
| 2 | tablespoons butter |
| 1/2 | yellow onion , chopped |
| 1 | teaspoon garlic, minced, minced |
| 8 | ounces fresh spinach, washed, drained, and chopped |
| 2 | tablespoons all purpose flour |
| 3/4 | cup milk |
| 1/2 | cup shredded mozzarella cheese |
| 1/2 | cup ricotta cheese |
| 1 | teaspoon sugar |
| | coarse salt and freshly ground pepper, to taste |
| 1/2 | teaspoon crushed red pepper flakes |
| 1/2 | cup shredded Parmesan cheese |
per serving: 288 calories; 15 grams protein; 13 grams total fat; 3 grams fiber; 8 grams saturated fat; 27 grams carbohydrates; 40 mgs cholesterol; 329 mgs sodium; 6 weight watcher points | | Preheat oven to 350 degrees.
[1] Prepare pasta according to directions. Drain and set aside. Lightly grease a baking dish.*
[2] Heat butter in a Dutch oven over medium-high heat; sauté onion 5 minutes or until just brown. Add garlic, and cook about 1 minute. Reduce heat to medium-low, and add spinach; cover and cook 5 minutes or until spinach is wilted, stirring occasionally.
[3] Sprinkle spinach mixture with flour. Cook uncovered, stirring constantly, 1 minute. Gradually add milk, stirring well. Cook 5 minutes, stirring often, until thickened and smooth. Remove from heat; stir in cooked pasta, mozzarella, ricotta, sugar, salt and pepper and red pepper. Place into prepared dish, and sprinkle evenly with Parmesan.
[4] Bake for 15 to 20 minutes.
* 7 x 3 loaf pan (for 2), 8 x 8 pan (for 4), 13 x 9 pan (for 6-8)
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| [E] Baguette With Dill Butter |
Prep time: 5 minutes Cook time: 15-20 minutes
| 4 | tablespoons butter, room temperature |
| 1 | teaspoon dried dill |
| 1/2 | baguette |
per serving: 233 calories; 4 gram protein; 13 grams total fat; 1 gram fiber; 8 grams saturated fat; 25 grams carbohydrates; 31 mgs cholesterol; 294 mgs sodium; 6 weight watcher points | | Heat oven to 325 degrees.
[1] Mix butter and dill in a small bowl. Slice baguette into 2” diagonal slices. Spread the butter mixture on slices of bread.
[2] Wrap baguette in foil, place in oven, and heat for 15-20 minutes.
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RECIPES FOR JANUARY 17 - 6 OF 7 |
| [F] Slow Cooker Chunky Minestrone V C LC |
Prep time: 15 minutes Cook time: 6-8 hours
| 5 | cups vegetable broth |
| 2 | 14.5-ounce cans diced tomatoes, undrained |
| 1 | 15.5-ounce can cannellini beans, rinsed and drained |
| 1 | 10-ounce package frozen chopped spinach, thawed and drained |
| 1 | cup water |
| 1 | white onion , chopped |
| 1 | zucchini , quartered and sliced |
| 2 | teaspoons olive oil |
| 1 | teaspoon Italian seasoning |
| 6 | ounces small pasta shells, uncooked |
| | coarse salt and freshly ground pepper, to taste |
| 1/4 | cup shredded Parmesan cheese |
per serving: 356 calories; 18 grams protein; 5 grams total fat; 10 gram fiber; 1 gram saturated fat; 62 grams carbohydrates; 0 mgs cholesterol; 1581 mgs sodium; 9 WW points plus | | [1] Combine the broth, tomatoes, beans, spinach, water, onion, zucchini, olive oil, Italian seasoning and salt and pepper in the slow cooker.
[2] Cook on low for 5-8 hours. 30 minutes before serving, add pasta, season with salt and pepper and cook on low for an additional 30 minutes. Serve in individual bowls and top with cheese.
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| [F] Parmesan Breadsticks |
Prep and cook time: 15 minutes
| 1/2 | loaf French bread |
| | olive oil cooking spray |
| 1/4 | cup olive oil |
| 2 | teaspoons garlic salt |
| 6 | tablespoons Parmesan cheese |
per serving: 120 calories; 4 grams protein; 3 grams total fat; 1 gram fiber; 1 gram saturated fat; 19 grams carbohydrates; 0 mgs cholesterol; 430 mgs sodium; 3 WW points | | Preheat oven to 375 degrees.
[1] Cut bread lengthwise into quarters and cut into half inch wide strips. (Cut bread so there is crust on each strip.)
[2] Arrange bread strips in a single layer on a baking sheet coated with cooking spray and drizzle with oil. Carefully turn breadsticks to coat with oil. Sprinkle with garlic salt and Parmesan cheese.
[3] Bake until browned and crisp, about 10 minutes.
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RECIPES FOR JANUARY 17 - 7 OF 7 |
| [G] Veggie Greek Pitas V |
Prep time: 25 minutes
| | DRESSING |
| 1/4 | cup olive oil |
| 1/4 | cup lemon juice |
| 1 | teaspoon garlic, minced |
| | FILLING |
| 5 | cups fresh spinach |
| 2 | cups cherry tomatoes, sliced |
| 1 1/2 | cucumbers , peeled and thinly sliced |
| 1/2 | cup crumbled feta cheese |
| 1/3 | cup kalamata olives, pitted, chopped |
| 1/4 | cup fresh basil, thinly sliced |
| 4 | pita breads |
| | Preheat oven to 250 degrees
[1] Cut the pita bread into halves, wrap in foil and heat in the oven.
[2] In a small bowl, combine the olive oil, lemon juice and garlic.
[3] Combine the spinach, tomatoes, cucumber, cheese, olives and basil in a bowl and mix. Add the dressing and toss gently to coat. Spoon the filling into the pita halves and serve.
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| [G] Couscous Salad with Mint |
Prep and cook time: 25 minutes
| 1 | 5.8-ounce package couscous (garlic flavored) |
| 1/4 | cup fresh mint, chopped |
| 1 | cup cherry tomatoes, cut in half |
| 3 | tablespoons olive oil |
| | coarse salt and freshly ground pepper, to taste |
per serving: 164 calories; 6 grams protein; 0 grams total fat; 3 grams fiber; 0 grams saturated fat; 34 grams carbohydrates; 0 mgs cholesterol; 8 mgs sodium; 3 weight watcher points | | [1] Cook couscous according to package instructions. Remove from heat and allow to cool to room temperature.
[2] Toss couscous with mint, tomatoes and olive oil and season with salt and pepper. |
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