| RECIPES FOR MARCH 07 - 1 OF 7 |
| [A] Grilled Chicken and Pecan Salad KF |
Prep time: 20 minutes Cook time: 15 minutes
| 2 | boneless, skinless chicken breasts |
| 2 | tablespoons olive oil |
| 1/2 | cup apple juice |
| 1 | tablespoon cider vinegar |
| 1 | teaspoon Worcestershire sauce |
| 1 | dash hot sauce |
| 1 | teaspoon dried thyme |
| 1 | tablespoon walnut oil |
| 4 | cups mixed baby greens |
| 2 | Granny Smith apples , cored and chopped |
| 1/2 | cup chopped pecans |
| 1/4 | cup crumbled blue cheese |
| | coarse salt and freshly ground pepper, to taste |
per serving: 425 calories; 54 grams protein; 16 grams total fat; 3 grams fiber; 2 grams saturated fat; 15 grams carbohydrates; 130 mgs cholesterol; 164 mgs sodium; 10 WW points plus | | Preheat the grill or broiler.
[1] Brush each chicken breast with oil and season with salt and pepper and grill or broil (5 inches from the heat) turning occasionally until cooked through, about 10-12 minutes. When cool, cut into thin slices.
[2] In a small saucepan, bring the apple juice to a boil and simmer until it reduces, about 5 minutes, remove from heat. Add the vinegar, Worcestershire, hot sauce, thyme, walnut oil and a little more salt and pepper.
[3] Place the greens in a large bowl, add the apples and half of the dressing and gently toss to coat. Arrange on salad plates and top with chicken, pecans and blue cheese. Drizzle the chicken with the remaining dressing and serve.
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| [A] Poppy Bread Knots |
Prep time: 5 minutes Cook time: 15 minutes
| 1 | 7-ounce can refrigerated breadsticks |
| 2 | teaspoons milk |
| 1 | teaspoon poppy seeds |
per serving: 213 calories; 7 grams protein; 2 grams total fat; 2 grams fiber; 1 gram saturated fat; 40 grams carbohydrates; 0 mgs cholesterol; 470 mgs sodium; 5 WW points plus | | Preheat oven to 375 degrees.
[1] Unwind dough to form strips. Stretch the strips to about 8 inches long; tie into knots. Place on a greased baking sheet.
[2] Bake for 13 to 15 minutes or until golden. Brush the rolls with the milk, sprinkle with poppy seeds and serve.
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RECIPES FOR MARCH 07 - 2 OF 7 |
| [B] Pork Tenderloin with Blackberry Sauce KF LC |
Prep and cook time: 30 minutes
| 1 1/4 | pounds pork tenderloin |
| 2 | tablespoons olive oil |
| | olive oil cooking spray |
| 1 | cup beef broth |
| 1/4 | cup SEEDLESS blackberry jam |
| 1 | tablespoon balsamic vinegar |
| 1 | orange |
| 1 | tablespoon Wondra Gold Medal thickening flour |
| | coarse salt and freshly ground pepper, to taste |
per serving: 323 calories; 36 grams protein; 13 grams total fat; 0 grams fiber; 3 grams saturated fat; 14 grams carbohydrates; 109 mgs cholesterol; 286 mgs sodium; 8 WW points plus | | Preheat oven to 450 degrees.
[1] Rinse pork and pat dry. Brush with olive oil and season with salt and pepper. Spray large OVEN PROOF skillet with cooking spray and place on the burner over medium high heat. When pan is hot, add pork and brown well on all sides, approximately 5 minutes.
[2] Set pan in the oven and bake until meat is no longer pink in center, about 15-20 minutes or until an instant-read thermometer registers 145 degrees. Using an oven mitt, remove from the oven. Transfer meat to a platter and tent with foil to keep warm.
[3] Place skillet with drippings over medium high heat. Add beef broth, blackberry jam, vinegar, and 1 teaspoon zest from the orange and simmer for a few minutes. If sauce is too thin, add a little Wondra flour to thicken. Season to taste with salt and pepper.
[4] Slice tenderloin into medallions and drizzle with sauce. Garnish with orange slices.
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| [B] Glazed Carrots |
Prep and cook time: 15 minutes
| 6 | carrots , peeled and sliced into thin rounds |
| 3 | tablespoons butter |
| 1/4 | cup brown sugar |
per serving: 150 calories; 1 gram protein; 9 grams total fat; 3 grams fiber; 6 grams saturated fat; 37 grams carbohydrates; 23 mgs cholesterol; 86 mgs sodium; 6 WW points plus | | [1] In a medium saucepan, melt the butter over medium heat. Add the carrots and brown sugar. Sauté and stir occasionally until crisp-tender, about 10 minutes.
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RECIPES FOR MARCH 07 - 3 OF 7 |
| [C] Slow Cooker Beef Stew with Caramelized Onions KF C |
Prep time: 20 minutes Cook time: 8 hours
| 2 | pounds beef chuck roast, cut into 2-inch pieces |
| 2 | tablespoons canola oil |
| 4 | white onions , sliced |
| 1 | teaspoon sugar |
| 4 | carrots |
| 2 | tablespoons all purpose flour |
| 1 | tablespoon tomato paste |
| 1 | teaspoon dried thyme |
| 1 | bay leaf |
| 1 | 12-ounce bottle Fat Tire beer (any darker beer will do) |
| 1 | cup beef broth |
| | coarse salt and freshly ground pepper, to taste |
| 10 | ounces egg noodles |
per serving: 674 calories; 49 grams protein; 21 grams total fat; 6 grams fiber; 5 grams saturated fat; 66 grams carbohydrates; 142 mgs cholesterol; 276 mgs sodium; 17 WW points plus | | [1] Heat oil in a large skillet over medium-high heat. Add half the beef and cook until well browned, remove from skillet and place in slow cooker. Repeat with remaining beef.
[2] Reduce heat to medium, add onions and sugar to drippings in skillet, cook, stirring occasionally, until golden brown, about 15 minutes. Meanwhile, peel and slice carrots, add to beef in slow cooker.
[3] After onions have browned, stir flour and tomato paste into onions. Cook stirring for 1 minute. Stir in thyme, bay leaf and season to taste with salt and pepper. Slowly stir in the beer until well incorporated and bring to a boil. Add beef broth. Pour over beef mixture, cover slow cooker and cook on low for 8 hours. 20 minutes before serving, cook noodles in a large pot of boiling salted water until cooked through but still firm to the bite. Serve stew over noodles.
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| [C] Cherry Tomato Salad |
Prep time: 10 minutes
| 2 | tablespoons red wine vinegar |
| 1 | tablespoon olive oil |
| | coarse salt and freshly ground pepper, to taste |
| 2 | cups cherry tomatoes, halved |
| 1/2 | red onion , chopped |
| 2 | tablespoons Italian parsley, chopped |
per serving: 110 calories; 1 gram protein; 4 grams total fat; 3 grams fiber; 1 gram saturated fat; 20 grams carbohydrates; 0 mgs cholesterol; 2 mgs sodium; 3 WW points plus | | [1] In a medium bowl, whisk together vinegar, olive oil, salt and pepper until combined. Add tomatoes, red onion, and parsley; toss to combine all ingredients.
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RECIPES FOR MARCH 07 - 4 OF 7 |
| [D] Zesty Fajita Burrito Bowl KF |
Prep time: 15 minutes Cook time: 25 minutes
| 1 | pound flank steak |
| 1 | packet taco seasoning |
| 2 | tablespoons olive oil |
| 1 | yellow onion , sliced |
| 1 | green bell pepper , cored and sliced |
| 1 | 15-ounce can pinto beans, rinsed and drained |
| 1 | cup frozen corn |
| 1 | cup long grain rice |
| 1 | lime , juiced |
| 1/2 | cup shredded cheddar cheese |
| 1 | avocado , sliced |
| 1/2 | cup sour cream |
per serving: 713 calories; 39 grams protein; 31 grams total fat; 11 grams fiber; 11 grams saturated fat; 71 grams carbohydrates; 60 mgs cholesterol; 453 mgs sodium; 18 WW points plus | | [1] Mix the taco seasoning with water (package instructions) in a small bowl. Place the steak in a large ziptop bag and pour the liquid over the steak. Seal the bag, turn to coat and place in the refrigerator all day.
[2] Heat the grill to medium heat or preheat the broiler. Cook rice according to package instructions.
[3] Remove steak from the bag and discard the marinade. Grill or broil the steak for 10-14 minutes, turning once or until cooked through.
[4] Meanwhile, add oil to medium skillet over medium heat. Sauté the onions and bell pepper for 4-6 minutes or until crisp tender. Add the beans and corn and gently toss until the beans are a little crispy but not smashed. Remove steak to a cutting board and let rest for 5 minutes, then slice against the grain into strips.
5. When the rice is done, squeeze the lime over it. To serve place rice in individual bowls, top with bean mixture, strips of beef, shredded cheese, avocado slices and a dollop of sour cream.
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| [D] Corn Tortilla Crisps |
Prep and cook time: 10 minutes
| 6 | 6-inch corn tortillas |
| 2 | tablespoons canola oil |
| 1/2 | teaspoon coarse salt, to taste |
| 1/4 | teaspoon ground cumin, to taste |
per serving: 155 calories; 1 gram protein; 12 grams total fat; 1 gram fiber; 1 gram saturated fat; 12 grams carbohydrates; 0 mgs cholesterol; 73 mgs sodium; 4 WW points plus | | [1] Cut tortillas into 1-inch strips. Heat oil in a medium nonstick skillet over medium heat. Add tortilla strips and cook, turning once, until brown on both sides, 2-3 minutes per side. Drain on paper towels and sprinkle with salt and cumin.
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RECIPES FOR MARCH 07 - 5 OF 7 |
| [E] Pan-Seared Tilapia With Mixed Peppercorn Butter Q LC |
Prep and cook time: 20 minutes
| 1 1/4 | pounds tilapia |
| 1/4 | cup butter, softened |
| 2 | teaspoons Italian parsley, chopped |
| 1 | garlic clove(s), minced |
| 1 | teaspoon fresh-cracked multicolored peppercorns , plus more for sprinkling |
| 1/2 | tablespoon zest of lemon |
| 1 | tablespoon olive oil |
| 1 | pinch coarse salt |
per serving: 257 calories; 24 grams protein; 17 grams total fat; 0 grams fiber; 8 grams saturated fat; 1 gram carbohydrates; 66 mgs cholesterol; 63 mgs sodium; 7 WW points plus | | [1] Mash butter, parsley and garlic, half of the mixed peppercorns, and lemon zest in a small bowl. Season to taste with salt.
[2] Heat oil in a heavy, large skillet over medium-high heat. Sprinkle the fish with salt and ground mixed peppercorns. Add the fish to the skillet and cook until browned, about 2 minutes. Turn the fish over and continue cooking until just cooked through, about 5-6 minutes. Transfer to plates.
[3] Add the butter mixture to the same skillet and cook over medium-high heat, scraping up the brown bits, until melted and bubbling. Pour the butter over the fish and serve.
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| [E] Lemon Roasted New Potatoes |
Prep time: 5 minutes Cook time: 30 minutes
| 2 | pounds new potatoes, scrubbed and quartered |
| 1/4 | cup lemon juice, reserve zest |
| 1/4 | cup olive oil |
| 1 | tablespoon sugar |
| | coarse salt and freshly ground pepper, to taste |
| | olive oil cooking spray |
per serving: 287 calories; 4 grams protein; 14 grams total fat; 5 grams fiber; 2 grams saturated fat; 38 grams carbohydrates; 0 mgs cholesterol; 20 mgs sodium; 8 WW points plus | | Preheat the oven to 425 degrees.
[1] Place potatoes in a roasting pan coated with cooking spray. Working directly over a small bowl, add lemon zest, then add olive oil, lemon juice, sugar and salt and pepper. Whisk to blend; pour over potatoes and toss well to coat.
[2] Roast potatoes, turning and basting frequently with pan juices, until they are golden and tender, about 20-30 minutes.
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RECIPES FOR MARCH 07 - 6 OF 7 |
| [F] Peruvian Quinoa Stew V LC |
Prep Time: 15 minutes Cook Time: 20 minutes
| 1/2 | cup quinoa |
| 1 | cup water |
| 2 | white onions , chopped |
| 2 | garlic clove(s), minced |
| 2 | tablespoons olive oil |
| 2 | stalks celery, chopped |
| 2 | carrots , cut into 1/4-inch slices |
| 1 | red bell pepper , cored, seeded and chopped |
| 1 | zucchini , cubed |
| 1 | 28-ounce can diced tomatoes, undrained |
| 1 | cup vegetable broth |
| 2 | teaspoons ground cumin |
| 1/2 | teaspoon chili powder |
| 1 | teaspoon ground coriander |
| 1 | pinch cayenne pepper |
| 1 | teaspoon dried oregano |
| 1 | teaspoon coarse salt, or to taste |
| 1/4 | cup cilantro, chopped |
per serving: 241 calories; 5 grams protein; 8 grams total fat; 6 grams fiber; 1 gram saturated fat; 40 grams carbohydrates; 0 mgs cholesterol; 44 mgs sodium; 6 WW points plus | | [1] Rinse quinoa.
[2] Place quinoa in pot with the water, and cook on medium low heat about 15 minutes until soft, and water is absorbed.
[3] While quinoa cooks, in a covered pot, sauté the onions and garlic in the oil and continue to cook for 5 minutes, stirring often.
[4] Add the celery and carrots and continue to cook for 5 minutes, stirring often.
[5] Add the bell pepper, zucchini, tomatoes, and broth.
[6] Stir in the cumin, chili powder, coriander, cayenne, and oregano and simmer, covered for 10-15 minutes, until vegetables are tender.
[7] Stir the cooked quinoa into the stew and add salt to taste. Top with cilantro and serve immediately.
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| [F] Herbed Flatbread |
Prep and cook time: 10 minutes
| 2 | 6-inch pita pockets |
| 1 | tablespoon olive oil |
| 2 | teaspoons red wine vinegar |
| 1 | teaspoon garlic, minced |
| 1 | teaspoon dried oregano |
| 1 | teaspoon dried parsley flakes |
per serving: 71 calories; 1 gram protein; 4 grams total fat; 0 grams fiber; 0 grams saturated fat; 8 grams carbohydrates; 0 mgs cholesterol; 76 mgs sodium; 2 WW points plus | | Preheat oven to 400 degrees.
[1] Line a baking sheet with foil and place the pita breads on top. In a small bowl, whisk together the olive oil, vinegar and garlic.
[2] Brush the mixture evenly over the pitas and sprinkle with the oregano and parsley flakes. Bake until golden and crisp, 5-10 minutes. Cut or break in half and serve. NOTE: use fresh herbs, if available.
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RECIPES FOR MARCH 07 - 7 OF 7 |
| [G] Pistachio Pesto Pasta V |
Prep and cook time: 30 minutes
| 2 | tomatoes , seeded and chopped into large chunks |
| 1/2 | cup pistachios, toasted |
| 8 | ounces penne pasta |
| 1 | cup fresh basil, chopped |
| 2 | teaspoons garlic, minced |
| 2 | tablespoons olive oil |
| | coarse salt and freshly ground pepper, to taste |
| 1 | 15.5-ounce can cannellini beans, rinsed and drained |
| 1 | 14.5-ounce can diced tomatoes |
| 4 | cups fresh spinach |
| 1/2 | cup pecorino Romano cheese, shredded |
per serving: 541 calories; 22 grams protein; 20 grams total fat; 11 grams fiber; 5 grams saturated fat; 71 grams carbohydrates; 15 mgs cholesterol; 561 mgs sodium; 14 WW points plus | | [1] Chop tomatoes and shell pistachios, set aside. Cook pasta in a large pot of boiling, salted water until cooked but firm to the bite. Drain and rinse with cold water, set aside.
[2] Combine basil, nuts and garlic in a food processor. Process until finely chopped.
[3] Heat olive oil in a large skillet over medium heat. Add basil mixture and cook for two minutes, stirring frequently. Stir in pasta, all tomatoes, salt, pepper and beans. Cook and stir for 2-3 minutes or until thoroughly heated.
[4] Reduce heat to low and add spinach leaves, stirring until slightly wilted. Top each serving with cheese.
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| [G] Crusty Bread |
Prep time: 5 minutes
| 1 | round loaf of crusty bread |
| 4 | 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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