| |
|---|
RECIPES FOR FEBRUARY 07 - 1 OF 7 |
| [A] 3 Cheese Broccoli Calzones F |
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.
|
|
RECIPES FOR FEBRUARY 07 - 2 OF 7 |
| [B] Baked Ziti with Prosciutto and Peas KF |
Note this can be assembled in the morning, just cover and refrigerate until ready to cook. This makes enough for leftovers.
Prep time: 30 minutes Cook time: 30 minutes
| 16 | ounces ziti pasta |
| 1/2 | cup butter |
| 1/2 | cup all purpose flour |
| 4 | cups milk |
| 1/8 | teaspoon ground nutmeg |
| 2 | cups shredded Parmesan cheese |
| 1 | cup frozen peas |
| 4 | ounces sliced prosciutto, chopped |
| | coarse salt and freshly ground pepper, to taste |
| 1/2 | cup panko bread crumbs |
per serving: 593 calories; 23 grams protein; 24 grams total fat; 4 grams fiber; 14 grams saturated fat; 70 grams carbohydrates; 64 mgs cholesterol; 477 mgs sodium: 13 WW points plus | | Preheat oven to 425 degrees.
[1] Prepare a baking dish* with cooking spray. Cook the pasta in a large pot of boiling, salted water until cooked through, but still firm to the bite, about 1 minute away from being done. Drain in a colander.
[2] In the same pot, melt the butter over medium heat. Add the flour and cook, stirring constantly for 30 seconds. Gradually add the milk, whisking constantly to prevent lumps from forming and cook until the sauce is thick and creamy 5-10 minutes. Stir in the nutmeg, cheese, peas and Prosciutto and salt and pepper.
[3] Return the pasta to the sauce and toss to combine.
[4] Transfer the pasta to the prepared dish, sprinkle with the bread crumbs. Bake until the bread crumbs are golden and the sauce is bubbling, about 20 minutes. Let cook for 10 minutes before serving.
*Baking Dish sizes: Servings: 2-4 use an 8x8 inch dish, 6-8 servings use a 13x9 dish
|
| [B] Apple Fruit Salad |
Prep time: 10 minutes
| 2 | Gala apples , cored and cut into 1-inch pieces |
| 2 | bananas , sliced |
| 1/4 | cup chopped walnuts |
| 1/2 | cup "Craisins" |
| 1/4 | cup mini marshmallows |
| 1/2 | cup frozen whipped topping, thawed |
per serving: 208 calories; 2 grams protein; 7 grams total fat; 4 grams fiber; 2 grams saturated fat; 40 grams carbohydrates; 0 mgs cholesterol; 10 mgs sodium; 6 WW points plus | | [1] Mix together apples, bananas, nuts, "Craisins" and marshmallows. Gently fold in whipped topping, mixing to combine. Serve immediately.
|
|
RECIPES FOR FEBRUARY 07 - 3 OF 7 |
| [C] Hearty Pork and Vegetable Soup KF LC |
Prep and cook time: 1 hour
| 2 | boneless pork chops, cut into cubes |
| 2 | tablespoons vegetable oil |
| 3 1/2 | cups water |
| 3 1/2 | cups chicken broth |
| 2 | bay leaf |
| 1 | teaspoon dried oregano |
| 1/2 | teaspoon dried marjoram |
| 1/2 | teaspoon coarse salt |
| 1/4 | teaspoon black pepper |
| 2 | carrots , finely chopped |
| 2 | stalks celery, chopped |
| 6 | ounces ditalini pasta (can sub elbow pasta) |
| 3 | cups fresh spinach |
| 1/4 | cup Parmesan cheese, grated |
per serving: 371 calories; 31 grams protein; 14 grams total fat; 2 grams fiber; 3 grams saturated fat; 30 grams carbohydrates; 73 mgs cholesterol; 848 mgs sodium; 10 WW points plus | | [1] In a 4-quart Dutch oven or soup pot, cook the meat in hot oil over medium-high heat until brown. Drain fat.
[2] Add in water, broth, bay leaves, oregano, marjoram, salt, and pepper. Bring to boiling. Stir in carrot, celery, and pasta. Return to boiling; reduce heat. Simmer, covered, about 15 minutes or until vegetables and pasta are tender. Discard bay leaves.
[3] Add fresh spinach just before serving to wilt. Serve in individual bowls topped with Parmesan.
|
| [C] Fresh Sourdough Bread with Basil Butter |
Prep time: 5 minutes
Refrigerate time: 15 minutes or all day
| 6 | tablespoons butter, room temperature |
| 1 | teaspoon dried basil |
| 1 | loaf sourdough bread |
per serving: 240 calories; 3 grams protein; 18 grams total fat; 1 gram fiber; 11 grams saturated fat; 17 grams carbohydrates; 46 mgs cholesterol; 197 mgs sodium; 7 WW points plus | | [1] In a small bowl, mix butter and basil. Place mixture onto a piece of waxed paper and roll into a smooth log. Refrigerate for at least 15 minutes or until ready to serve.
[2] Remove wax paper and cut butter log into 1⁄2-inch slices.
[3] Preheat oven to 325 degrees. Warm bread in oven for 10-15 minutes, Slice bread and serve with basil butter.
|
|
RECIPES FOR FEBRUARY 07 - 4 OF 7 |
| [D] Flank Steak with Fresh Rosemary Q M LC |
Prep time: 5 minutes Marinade time: 2 hours or all day
Cook time: 10 minutes
| 1 1/2 | pounds flank steak |
| 1/4 | cup soy sauce (low sodium) |
| 1/4 | cup olive oil |
| 1/4 | cup honey |
| 2 | teaspoons garlic, minced |
| 3 | tablespoons fresh rosemary, chopped |
| | coarse salt and freshly ground pepper, to taste |
| 1/4 | cup crumbled feta cheese |
per serving: 308 calories; 36 grams protein; 16 grams total fat; 0 grams fiber; 6 grams saturated fat; 4 grams carbohydrates; 59 mgs cholesterol; 453 mgs sodium; 8 WW points plus | | [1] Prop open a large ziptop bag and add the soy sauce, olive oil, honey, garlic, rosemary and salt and pepper. Mix all ingredients well and add the flank steak to the bag. Seal the bag and turn to coat. Refrigerate for 2 hours or up to all day, turning the bag occasionally.
[2] Heat the grill to medium-high heat or preheat the broiler.
[3] Remove meat from bag and discard marinade. Grill the steak to desired doneness, about 4 minutes per side for medium-rare.
[4] Transfer steak to work surface and let stand 5 minutes. Cut against the grain into thin strips. Arrange on platter and serve with a sprinkling of feta cheese.
|
| [D] White and Green Beans |
Prep and cook time: 15 minutes
| 1 | pound green beans, cut into 1 inch pieces |
| 2 | tablespoons butter, melted |
| 1 | tablespoon lemon juice |
| 1 | teaspoon Dijon mustard |
| 2 | teaspoons honey |
| 1 | 15-ounce can great Northern beans, rinsed and drained |
| 1/2 | teaspoon lemon pepper |
| | coarse salt and freshly ground pepper, to taste |
per serving: 188 calories; 7 grams protein; 7 grams total fat; 9 grams fiber; 4 grams saturated fat; 27 grams carbohydrates; 15 mgs cholesterol; 332 mgs sodium; 5 WW points plus | | [1] In a medium saucepan, bring an inch of water to a boil. Add green beans and cook, uncovered, until crisp-tender, 6-8 minutes. Drain, run very cold water over them and return to saucepan.
[2] Stir in butter, lemon juice, mustard, honey, Northern beans, lemon pepper and salt and pepper. Cook over medium heat, stirring occasionally, until heated through, about 5 minutes.
|
|
RECIPES FOR FEBRUARY 07 - 5 OF 7 |
| [E] Crispy Halibut with Green Curry Prawns SG LC |
Prep time: 15 minutes Cook time: 15 minutes
| 1 1/2 | pounds halibut fillets (can sub tilapia) |
| 8 | prawns |
| 2 | tablespoons cilantro |
| 2 | teaspoons garlic, minced |
| 1/4 | teaspoon crushed red pepper flakes |
| 1 | teaspoon turmeric |
| 2 | teaspoons curry powder |
| 1 | tablespoon sugar |
| 1 | teaspoon coarse salt |
| 3 | tablespoons Asian fish sauce |
| 4 | tablespoons coconut cream, well stirred |
| | coarse salt and freshly ground pepper, to taste |
per serving: 235 calories; 36 grams protein; 7 grams total fat; 1 gram fiber; 3 grams saturated fat; 7 grams carbohydrates; 54 mgs cholesterol; 543 mgs sodium; 6 WW points plus | | [1] In a food processor or blender, combine the cilantro, garlic, crushed red pepper, turmeric, curry powder (use less to taste), sugar and salt and process. Add the fish sauce and coconut cream and pulse again until very smooth.
[2] Reserve a little of the curry mixture for garnish and transfer the remaining curry mixture into a medium bowl. Add the prawns and turn to coat them evenly.
[3] Season the halibut to taste with salt and pepper.
[4] Preheat a grill pan (or large skillet) over medium heat until very hot. Add the fish and grill until just starting to become opaque in the center, about 3 minutes. Turn the fish. Using a slotted spoon, remove the prawns from the curry mixture and add to the pan. Grill the prawns for about 2 minutes on each side; halibut and prawns should be done at the same time.
[5] Transfer the fish to plates and top with the prawns. Drizzle with the reserved curry mixture.
Note: This can be grilled on an outside grill too.
The terms prawn and shrimp are generally used interchangeably. The term “prawn” is also loosely used to describe any large shrimp, especially those that come 15 (or fewer) to the pound. |
| [E] Roasted Potatoes With Feta |
Prep time: 10 minutes Cook time: 30 minutes
| 6 | medium new potatoes , cut into small pieces |
| 1 | tablespoon olive oil |
| | coarse salt and freshly ground pepper, to taste |
| 2 | tablespoons fresh tarragon, chopped |
| 1/2 | cup crumbled feta cheese |
per serving: 312 calories; 35 grams protein; 18 grams total fat; 0 grams fiber; 6 grams saturated fat; 1 gram carbohydrates; 109 mgs cholesterol; 163 mgs sodium; 8 WW points plus | | Preheat oven to 400 degrees.
[1] Place potatoes on a baking sheet and sprinkle with oil and salt and pepper; toss to combine. Transfer to the oven and roast until potatoes are browned, about 30 minutes.
[2] Add tarragon and feta, toss gently and transfer to a medium size serving bowl. Serve immediately.
|
|
RECIPES FOR FEBRUARY 07 - 6 OF 7 |
| [F] Pine Nut Chicken SG LC |
Prep time: 20 minutes Cook time: 30 minutes
| 4 | slices white bread, torn into pieces |
| 1/4 | cup pine nuts |
| 3 | tablespoons yellow cornmeal |
| 2 | tablespoons Italian parsley, chopped |
| 1 | teaspoon garlic, minced |
| 1/2 | teaspoon dried sage |
| 1 | pinch cayenne pepper |
| 1 | tablespoon Dijon mustard |
| 1 1/2 | tablespoons water |
| 4 | boneless, skinless chicken breasts |
Per serving: 360 calories; 32 grams protein; 11 grams total fat; 3 grams fiber; 2 grams saturated fat; 19 grams carbohydrates; 68 mgs cholesterol; 284 mgs sodium; 8 WW watcher points | | Preheat oven to 375 degrees
[1] Toast the pine nuts in a small saucepan over medium heat.
[2] Spray a large baking pan with cooking spray. In a food processor, combine the bread, toasted pine nuts, cornmeal, parsley, garlic, sage, cayenne and salt, to taste. Process to fine crumbs.
[3] In a large bowl, combine the mustard and water. Add chicken and toss to coat.
[4] Roll chicken in bread mixture and press to coat evenly.
[5] Arrange chicken in the prepared pan. Bake until coating is crisp and browned, about 30 minutes. If the bottom side of the chicken is not getting crispy, flip and bake for a few minutes or broil to get it extra crispy.
|
| [F] Steamed Broccoli with Orange |
Prep and cook time: 10 minutes
| 1 | medium bunch broccoli |
| 2 | tablespoons butter |
| 1 | orange , zested |
per serving: 77 calories; 4 gram protein; 3 grams total fat; 4 grams fiber; 2 grams saturated fat; 10 grams carbohydrates; 8 mgs cholesterol; 51 mgs sodium; 1 weight watcher point | | [1] Steam the broccoli in a medium saucepan filled with 1 inch of water, until cooked but still firm. Drain broccoli and place in a serving dish. In the saucepan, melt the butter and add orange zest. Pour over the broccoli and serve with orange wedges.
|
|
RECIPES FOR FEBRUARY 07 - 7 OF 7 |
| [G] Black Bean Burritos V LC |
Prep and cook time: 25 minutes
| 2 | 15-ounce cans black beans, rinsed and drained |
| 1 | cup frozen corn |
| 1/2 | red onion , diced |
| 1 | cup prepared chunky salsa |
| | coarse salt and freshly ground pepper, to taste |
| | olive oil cooking spray |
| 4 | 10-inch whole wheat flour tortillas |
| 1 | cup shredded mozzarella cheese |
| 1 | avocado , pitted, peeled and diced |
| 2 | tablespoons cilantro, chopped |
per serving: 356 calories; 16 grams protein; 12 grams total fat; 12 grams fiber; 3 grams saturated fat; 50 grams carbohydrates; 10mgs cholesterol; 880 mgs sodium | | Preheat oven to 350 degrees.
[1] In a large bowl, combine beans, corn, onion, and half of the salsa. Season to taste with salt and pepper.
[2] Spray a rimmed baking sheet with cooking spray. Divide filling and cheese among tortillas; roll up and place seam-side down on baking sheet.
[3] Bake burritos until heated through, 20 minutes.
[4] Serve topped with remaining salsa and sprinkled with diced avocado, cilantro and more cheese, if desired.
|
| [G] Mexican Rice |
Prep and cook time: 30 minutes
| 2 | tablespoons canola oil |
| 1/2 | white onion , chopped |
| 1 | cup long grain rice |
| 1 | cup prepared chunky salsa |
| 1 | cup vegetable broth |
| 1/2 | teaspoon coarse salt |
per serving: 264 calories; 5 grams protein; 8 grams total fat; 2 grams fiber; 1 gram saturated fat; 44 grams carbohydrates; 0 mgs cholesterol; 201 mgs sodium | | [1] Heat oil in a medium-sized saucepan over medium heat. Add onion and cook, stirring occasionally, until transparent, about 5 minutes.
[2] Add rice and cook, stirring frequently, until rice turns from transparent to milky white, between 3 and 5 minutes.
[3] Add salsa, broth, and salt. Bring to a boil and stir. Reduce heat and cover. Let cook for 20-25 minutes or until excess liquid is absorbed and rice is tender.
|
|
No comments:
Post a Comment