| [A] 3 Cheese Broccoli Calzones |
Prep time: 1 hour
| 1 | tablespoon olive oil |
| 1 | red onion , chopped |
| 2 | 10-ounce packages frozen chopped broccoli, thawed |
| 2 | teaspoons garlic, minced |
| 1/4 | tablespoon crushed red pepper flakes |
| 1 1/2 | cups shredded mozzarella cheese |
| 1 | cup Swiss cheese, shredded |
| 1 | cup ricotta cheese |
| | coarse salt and freshly ground pepper, to taste |
| 1/4 | cup all purpose flour, for rolling dough |
| 2 | 13.8-ounce cans refrigerated Pillsbury pizza crust |
per calzone: 321 calories; 14 grams protein; 22 grams total fat; 3 grams fiber; 10 grams saturated fat; 18 grams carbohydrates; 42 mgs cholesterol; 264 mgs sodium; 9 WW points plus | | [1] In a large nonstick skillet, heat oil over medium. Add onion; cook until softened, 4 to 5 minutes. Add broccoli, garlic, and pepper flakes. Cook, stirring occasionally, until liquid has evaporated, 5 to 7 minutes. Transfer to a medium bowl; set aside to cool.
[2] Stir cheeses into cooled broccoli mixture; season generously with salt and pepper.
[3] Form calzones: On a lightly floured surface, roll out each pizza dough crust to a large rectangle. Cut each crust into quarters.
[4] Assemble calzones: Spread a rounded 1/2 cup broccoli mixture over half of each piece of dough, leaving a 1/2-inch border; fold over to form a half-moon. Press edges to seal. With a paring knife, cut 2 slits in the top of each calzone. Wrap each calzone individually in plastic wrap and place all of the calzones in a large ziptop bag(s). Affix cooking label and place in the freezer.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW)
DO NOT THAW
1. Preheat oven to 400 degrees. Remove plastic from calzones and place on baking sheet.
2. Bake until golden, about 35-40 minutes. Serve with marinara sauce, if desired.
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RECIPES FOR FEBRUARY 28 - 2 OF 7 |
| [B] Beefy Chimichangas F |
Prep time: 20 minutes
| 2 | pounds lean ground beef |
| 2 | garlic clove(s), minced |
| 2 | teaspoons ground cumin |
| 2 | teaspoons oregano |
| 1 | teaspoon coarse salt |
| 1 | 4-ounce can diced green chiles |
| 1/2 | cup prepared taco sauce |
| 1/2 | cup sour cream |
| 1/4 | cup cider vinegar |
| 2 | cups shredded cheddar cheese, divided |
| 8 | 8-inch flour tortillas |
per chimichanga: 403 calories; 34 grams protein; 21 grams total fat; 1 gram fiber; 11 grams saturated fat; 18 grams carbohydrates; 105 mgs cholesterol; 745 mgs sodium; 10 WW points plus | | [1] In a large skillet over medium heat, add beef, garlic, cumin, oregano and salt, Cook until no pink remains. Stir in green chiles, taco sauce, sour cream and vinegar. Remove from heat and allow to cool.
[2] Divide beef mixture and half of the cheese on each tortilla. Fold tortilla in envelope fashion. Place in large ziptop bags. Place remaining cheese in a small ziptop bag and place inside large bag. Using packaging tape, affix the cooking instructions to the outside of the freezer bag and lay flat in the freezer.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW)
Thaw
Preheat oven to 500 degrees.
1. Place chimichangas seam side down in a lightly greased baking dish. Brush tops with a little melted butter and bake until crispy, about 15 minutes. Sprinkle with reserved cheese and return to oven for a couple of seconds. Top with lettuce, sour cream or avocado if you have on them hand.
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RECIPES FOR FEBRUARY 28 - 3 OF 7 |
| [C] Broiled Soy and Ginger Salmon F |
Prep time: 10 minutes Cook time: 10 minutes
| 1 1/2 | pounds salmon fillet |
| 4 | tablespoons honey |
| 4 | tablespoons soy sauce (low sodium) |
| 2 | tablespoons lime juice |
| 2 | teaspoons ginger, minced |
| 1 | teaspoon garlic, minced |
| 1 | teaspoon Dijon mustard |
| 2 | tablespoons vegetable oil |
per serving: 234 calories; 14 grams protein; 11 grams total fat; 0 grams fiber; 1 gram saturated fat; 21 grams carbohydrates; 35 mgs cholesterol; 973 mgs sodium; 6 WW points plus | | [1] Prop open a large freezer ziptop bag. Add the honey, soy sauce, lime juice, ginger, garlic, mustard and oil and using your hands on the outside of the bag, mix the ingredients well.
[2] Add the salmon and gently mix together. Squeeze out excess air and seal the bag.
[3] Using packing tape, affix the cooking instructions to the outside of the freezer bag and lay flat in the freezer.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW)
THAW
Heat the boiler to high.
1. Remove the salmon from the bag and discard the marinade. Broil fish 2-3 inches from heating element for 5 minutes. Turn over and broil on other side until cooked and the fish flakes easily.
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RECIPES FOR FEBRUARY 28 - 4 OF 7 |
| [D] One Pot South of the Border Chicken KF |
Prep: 10 minutes Cook: 20 minutes
| 2 | boneless, skinless chicken breasts |
| 1 | yellow bell pepper |
| 1 | tablespoon olive oil |
| 1 | 10-ounce can Rotel tomatoes with chilies, undrained |
| 1 | cup prepared chunky salsa |
| 1 | cup chicken broth |
| 1 | 6-ounce box long grain and wild rice |
| 1/2 | tablespoon taco seasoning |
| 2 | tablespoons cilantro, chopped |
| 1/2 | teaspoon ground cumin |
| 1/2 | teaspoon dried oregano |
| 1 | cup shredded cheddar cheese |
per serving: 486 calories; 40 grams protein; 15 grams total fat; 3 grams fiber; 7 grams saturated fat; 47 grams carbohydrates; 98 mgs cholesterol; 899 mgs sodium; 12 WW points plus | | Preheat oven to 350 degrees.
[1] Cut chicken and pepper into bite-sized pieces.
[2] Heat olive oil in Dutch oven over medium-high heat. Add chicken and saute 5 minutes until browned. Add pepper and saute 2 more minutes. Add tomatoes, salsa, broth, rice with season packet, taco seasoning, cilantro, cumin and oregano. Mix well to ensure all ingredients are moistened, especially rice.
[3] Bake covered in oven for 20 minutes. Top with cheese, then bake uncovered until cheese is melted.
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| [D] Cilantro Lime Rice |
Prep and cook time: 20 minutes
| 1 | tablespoon olive oil |
| 2 | garlic clove(s), minced |
| 1 | cup basmati rice |
| 1 1/2 | cups chicken broth |
| 1 | teaspoon coarse salt |
| 2 | tablespoons lime juice, plus zest from one lime |
| 1/2 | cup cilantro, chopped |
per serving: 214 calories; 5 grams protein; 4 grams total fat; 1 gram fiber; 1 gram saturated fat; 40 grams carbohydrates; 0 mgs cholesterol; 887 mgs sodium; 6 WW points plus | | [1] Add the oil to a large sauce pan and heat on low. Add the garlic and rice to the oil and saute for 2 minutes on medium heat, stirring frequently.
[2] Add the chicken broth, salt, lime juice and bring to a boil. Cover and cook on low for 15 minutes or according to rice package directions.
[3] When the rice is done, add lime zest and chopped cilantro and stir to mix in. Serve immediately.
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RECIPES FOR FEBRUARY 28 - 5 OF 7 |
| [E] Sweet and Spicy Flank Steak KF LC M |
Prep time: 5 minutes Marinate time: all day Cook time: 10 minutes
| 1/2 | cup white wine |
| 1/3 | cup soy sauce (low sodium) |
| 2 | tablespoons ketchup |
| 1 1/2 | tablespoons brown sugar |
| 1 | teaspoon crushed red pepper flakes |
| 2 | teaspoons garlic, minced, minced |
| 1 1/2 | tablespoons fresh ginger, peeled and minced |
| 1 | tablespoon toasted sesame oil |
| 1 1/4 | 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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| [E] Chinese Broccolini |
Prep and cook time: 20 minutes
| 2 | bunches broccolini |
| 2 | tablespoons butter |
| 2 | tablespoons soy sauce (low sodium) |
| 1/4 | teaspoon Chinese five-spice powder |
| 1/3 | 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 FEBRUARY 28 - 6 OF 7 |
| [F] Catalina Chicken Q |
Prep time: 5 minutes Cook time: 30 minutes
This is an old standby in many kitchens but kids love it!
| 4 | boneless, skinless chicken breasts |
| 1/2 | cup prepared Catalina dressing |
| 1/2 | cup apricot preserves |
| 1/2 | envelope onion soup mix |
| 1 | cup long grain rice |
| | olive oil cooking spray |
per serving: 542 calories; 31 grams protein; 16 grams total fat; 1 gram fiber; 2 grams saturated fat; 68 grams carbohydrates; 68 mgs cholesterol; 363 mgs sodium; 14 WW points plus | | Preheat oven to 350 degrees.
[1] Season chicken with salt and pepper and place in a casserole dish coated with cooking spray.
[2] Mix dressing, preserves and soup mix; pour over chicken.
[3] Bake 25-30 minutes until chicken is cooked through. Meanwhile, cook rice according to package instructions. Serve chicken with rice.
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| [F] Broccoli with Garlic Oil |
Prep and cook time: 15 minutes
| 1 | medium bunch broccoli, cut into florets |
| 1 | whole lemon |
| 2 | tablespoons olive oil |
| 1 | garlic clove(s), minced |
| | coarse salt and freshly ground pepper, to taste |
| 1 | pinch crushed red pepper flakes, (optional) |
per serving: 112 calories; 4 grams protein; 7 grams total fat; 4 grams fiber; 1 gram saturated fat; 10 grams carbohydrates; 0 mgs cholesterol; 50 mgs sodium; 3 WW points plus | | [1] Place a steamer basket in a saucepan filled with 1 inch water. Bring to a gentle boil. Add broccoli. Cover, and cook until crisp-tender, 4 to 6 minutes. Transfer to a serving bowl.
[2] Zest lemon into four strips, removed with a vegetable peeler and thinly sliced. In a small saucepan, heat oil over medium-high. Add garlic and lemon zest; season with salt and pepper. Cook until garlic is golden, 1 to 3 minutes. Immediately remove from heat, and drizzle over broccoli. Top with crushed red pepper flakes, if desired.
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RECIPES FOR FEBRUARY 28 - 7 OF 7 |
| [G] Chicken Soup Thai Style SG |
Prep and cook time - 45 minutes
| 1 | tablespoon olive oil |
| 2 | boneless, skinless chicken breasts |
| 2 | cups water |
| 2 | cups fresh spinach |
| 1 | cup snow peas, ends trimmed and cut crosswise |
| 6 | ounces pad thai or wide rice stick noodles |
| 1/2 | tablespoon vegetable oil |
| 3/4 | tablespoon curry paste |
| 1 | teaspoon curry powder |
| 1/2 | teaspoon ground coriander |
| 1/2 | teaspoon turmeric |
| 1 | teaspoon garlic, minced |
| 4 | cups chicken broth |
| 3/4 | cup light coconut milk |
| 2 | green onions , chopped |
| 1 | tablespoon sugar |
| 1 | tablespoon Asian fish sauce |
| 2 | teaspoons lime juice |
| 1/4 | cup cilantro, chopped |
| 1 | lime , cut into wedges |
| 1/2 | cup dry roasted peanuts, chopped |
per serving: 463 calories; 35 grams protein; 22 grams total fat; 4 grams fiber; 9 grams saturated fat; 34 grams carbohydrates; 83 mgs cholesterol; 719 mgs sodium; 12 WW points plus | | [1] Heat olive oil in medium skillet over medium high heat. Add chicken, brown on both sides, and cook just until done. Let cool and shred with fork.
[2] While chicken is cooking, bring water to boil in soup pot. Add spinach and snow peas and cook for one minute. Move spinach and peas to large bowl with slotted spoon. Add noodles to soup pot water. Cook two minutes, drain and add to spinach mixture.
[3] Heat vegetable oil in soup pot over medium heat. Add curry paste, curry powder, coriander, turmeric and garlic and saute one minute, stirring constantly. Add chicken broth and bring to a boil. Reduce heat to medium-low, add coconut milk, chicken, onions, sugar, fish sauce and lime juice, and simmer for 3 minutes.
[4] Add spinach mixture back into soup pot. Stir in cilantro, and squeeze 1 lime wedge into each serving. Garnish with chopped peanuts.
Don't be intimidated by all of the ingredients, this soup is worth it! |
| [G] Frozen Spring Rolls |
| 1 | one box frozen spring rolls |
| | [1] Heat according to package directions.
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