Cherry, Chicken, Pecan Barley Salad

This salad will make your taste buds sing! It is hearty and full of wonderful, healthy ingredients! Try using different grains. I had barley on hand, so that is what I used. I think this would be great with farro or wheat berries too.

Serves 4 ( 1-1/4 c. = 10 points +)

• 3 T. olive oil, divided
• 2 T. cider vinegar
• 3/4 tsp. salt
• 1/2 tsp. pepper
• 1/4 tsp. sugar
• 1-1/2 c. cooked barley
• 1/4 c. chopped pecans, toasted
• 8 oz. boneless, skinless chicken breast, cooked and shredded
• 1/2 c. chopped onion
• 1 T. chopped, fresh thyme
• 1/4 c. dried cherries
• 1 oz. baby arugula
• 2 oz. goat cheese, crumbled

Combine 2-1/2 T. oil, vinegar, salt, pepper and sugar in a large bowl. Add barley, nuts, and chicken.
Place cherries in a small bowl. Cover with 1/2 c. boiling water. Let stand 10 minutes; drain and chop.
Heat remaining 1-1/2 tsp. oil in a nonstick skillet. Add onion and thyme and cook until onion is tender. Stir onions and cherries into barley mixture. Stir in arugula. Sprinkle with goat cheese.

adapted from "Cooking Light"

Tomato-Ricotta Tart

I love this time of year when garden tomatoes are fresh and so delicious! This recipe was not hard to make, but you will need about an hour or so. This is a great recipe for a meatless meal. I served it with a salad and corn on the cob.

Serves 6 ( 7 points +)

Crust:

• 1-1/4 c. flour
• 2 T. pine nuts, toasted
• 1/4 tsp. salt
• 1/4 tsp. baking powder
• 1/4 tsp. black pepper
• 1/4 c. olive oil
• 3-4 T. cold water

Filling:

• 3/4 c. part-skim ricotta
• 1 egg
• 2 tsp. crushed garlic
• 1/2 tsp. salt
• 1 T. dried basil
• 6 T. part-skim mozzarella, shredded
• 1 lb. heirloom tomatoes, sliced

Preheat oven to 450.
Place flour and next 4 ingredients ( through pepper) in a food processor and process until combined. Combine oil and 3 T. water. With the processor running, add oil mixture slowly through chute and process until dough is crumbly. Add 1 T. extra water if needed.

Sprinkle dough into a 9 inch glass or ceramic pie plate coated with nonstick spray. Press dough onto the bottom and up sides of dish. Bake for 10 minutes. Remove from oven.

Whisk together ricotta, egg, garlic, basil and 4 T. mozzarella. Spread over crust. Arrange tomatoes in a circular pattern over ricotta mixture. Sprinkle with remaining 2 T. mozzarella. Bake for 25 minutes or until filling is set. Let stand 10 minutes before slicing and serving. 

adapted from "Cooking Light"

Greek Chicken Wraps

Serves 6 ( 7 points +)

• 1 c. grape tomatoes, halved
• 3 T. chopped, pitted Kalamata olives
• 6 T. reduced-fat feta, crumbled
• 1 T. fresh lemon juice
• 1 tsp. dried oregano
• 1 T. olive oil
• 1 c. cooked shredded boneless, skinless chicken breast ( you can use rotisserie chicken if you like)
• 1 c. chopped cucumber
• 6 T. roasted red pepper hummus
• 6 ( 8 inch) La Tortilla Factory whole wheat tortillas

Place tomatoes, olives, feta, lemon juice, oregano, olive oil, cucumber, and chicken in a bowl. Toss to coat. 
Spread 1 T. hummus on each tortilla. Top with chicken mixture. Roll wraps and cut in half.


adapted from "Cooking Light"

Lemony Orzo- Veggie Salad with Chicken

YUMMMM!

Serves 4 ( about 1-1/4 c. = 7 points +)

• 3/4 c. uncooked orzo pasta
• 1/4 tsp. grated lemon rind
• 3 T. fresh lemon juice
• 1 T. olive oil
• 1/2 tsp. salt
• 1/2 tsp. crushed garlic
• 1/4 tsp. honey
• 1/8 tsp. pepper
• 1 c. shredded skinless, boneless chicken breast
• 1/2 c. diced English cucumber
• 1/2 c. chopped orange bell pepper
• 1/3 c. sliced green onions
• 1 tsp. dried dill
• 1/2 c. crumbled goat cheese

Cook orzo; drain and rinse with cold water. Place in a large bowl.

While orzo cooks, combine lemon rind and next 6 ingredients ( through pepper), stirring with a whisk. Drizzle juice mixture over orzo; toss to coat.
Add chicken and next 4 ingredients ( through dill), toss to combine. Sprinkle with goat cheese.

adapted from "Cooking Light"

BLT Pasta Salad with Chicken

This is a perfect side dish for any summertime meal! This would also be a great main course lunch dish.

serves 10 ( about 1 c. = 4 points +)

• 8 oz. uncooked rainbow rotini pasta
• 6 c. torn Romaine lettuce
• 2 Roma tomatoes, seeded and diced
• 1-1/2 c. cooked cubed chicken breast
• 4 reduced fat bacon strips, cooked crisp and crumbled
• 1/3 c. light mayonnaise
• 1/4 c. water
• 2 T. fat-free sour cream
• 1-1/2 tsp. white vinegar
• 1T. barbecue sauce
• black pepper to taste

Cook pasta al dente; drain and rinse in cold water.
In a large bowl, combine Romaine, chicken, bacon, tomatoes and pasta.
In a medium bowl, combine mayo, sour cream, water, vinegar, barbecue sauce and pepper. Pour over salad and toss to coat. Serve immediately.

adapted from "Taste of Home"

Curried Chicken Salad With Cashews and Grapes

Another great recipe adapted from the cookbook " Eating in Color" by Frances Largeman-Roth. This is perfect for a luncheon or light supper.

Serves 8 ( 2/3 c. = 5 points +)

• 2 lbs. boneless, skinless chicken breast, cooked and chopped
• 1/2 tsp. salt
• 1/4 tsp. black pepper
• 1/2 c. low-fat plain Greek yogurt
• 1/4 c. low-fat mayonnaise
• 1 T. grated lemon zest
• 1 T. fresh lemon juice
• 2 tsp. curry powder
• 1/2 c. chopped celery
• 1 c. red grapes, quartered
• 1/4 c. dried cranberries
• 1/3 c. chopped cashews
• Romaine lettuce

For dressing, whisk together yogurt, mayo, salt, pepper, lemon zest, lemon juice, and curry powder. 
Place cooked, chopped chicken in a large bowl. Stir in dressing to coat. Add celery, grapes, cranberries and cashews. Stir gently to mix. Serve on top of Romaine lettuce leaves. 

Orecchiette with Snap Peas and Tuna

Orecchiette means "little ears" in Italian. These noodles are not only cute, they hold sauce very nicely.
Serve this pasta warm or cold.

serves 8 ( about 1-1/4 c. = 7 points +)

• 1 lb. orecchiette noodles
• 1/2 lb. sugar snap peas, cut in half
• 2 tsp. lemon zest
• 1 T. lemon juice
• 2 T. olive oil
• 2 T. grated Parmesan cheese
• 1 can ( 4 oz) tuna packed in water, drained
• salt and pepper to taste

Bring a large pot of water to a boil. Add pasta according to package directions. Steam the pas for 2 minute or just until the color begins to brighten. If you have a steamer basket that is larger than the diameter of your pasta cooking pot, you can set it directly on top and utilize the steam from the boiling water below.

While pasta is cooking, whisk together lemon zest, juice, olive oil, Parmesan, salt and pepper. Stir in tuna and peas. Drain pasta and stir into tuna mixture.

Nectarine Salad With Ricotta and Pecans

This is a wonderfully quick and easy spring or summer salad that is loaded with flavor!

serves 4 ( 4 points +)
Salad:

• 6 c. mixed greens
• 1 nectarine, thinly sliced
• 1/2 c. low-fat ricotta cheese
• 1/4 c. chopped pecans, toasted

Dressing:

• 1 T. olive oil
• 1 T. flavored vinegar ( I used a peach white balsamic)
• 1 tsp. honey
• 1/2 tsp. dijon mustard
• salt and pepper to taste

Place 1-1/2 c. mixed greens on each plate. Top with nectarine, 2 T. ricotta and 1 T. pecans.

For dressing, whisk all ingredients together until well blended. Drizzle over salads.

Peanut Butter Chicken Salad

A nice light luncheon or dinner entree, the ingredients for this salad can be prepped ahead of time and put together right before serving.

serves 8 ( 1 c. chicken mixture on top of a bed of spinach = 5 points +)

• 1-1/2 lbs. boneless, skinless chicken breasts, cut into thin strips
• salt and pepper to taste
• 4 medium carrots, peeled and cut into thin sticks
• 1 large English cucumber, cut into thin sticks
• 1 bunch green onions, sliced thinly
• 1 can ( 15 oz) bean sprouts, drained
• 1/4 c. reduced-fat natural peanut butter
• 1/2 c. fat-free chicken broth
• 4 tsp. soy sauce
• 2 T. olive oil
• baby spinach

Heat a large nonstick skillet coated with cooking spray. Season chicken with salt and pepper and add to the pan. Cook until chicken is no longer pink.
Place carrots, cucumber, onions and bean sprouts in a large bowl.

In a small bowl, whisk together the peanut butter, chicken broth and soy sauce. Slowly whisk in olive oil. Season with pepper.

Pour the peanut sauce over the vegetables. Add cooked chicken and toss to coat.

Place a handful of spinach on top of each plate and top with 1 c. chicken mixture. Serve immediately.

Chicken, Avocado And Walnut Salad

This hearty salad was perfect for a Sunday springtime lunch!

serves 4 ( 11 points +)


Salad:

• 12 c. Romaine lettuce, torn
• 2 Avocados, skinned, pitted and sliced
• 1 tsp. olive oil
• 1 lb. boneless, skinless chicken breasts
• salt and pepper to taste
• 4 T. chopped walnuts

Dressing:

• 2 T. olive oil
• 2 T. white wine vinegar
• 1 tsp. honey
• 1/2 tsp. Dijon mustard
• salt and pepper to taste

Whisk dressing ingredients together in a bowl; set aside.

Heat a nonstick skillet coated with cooking spray. Sprinkle chicken with salt and pepper. Add oil to the pan. Cook chicken until juices run clear. Let stand 5 minutes, then chop.

Place lettuce and avocado in a large bowl. Toss with dressing.

Place lettuce on each of 4 plates. Top with chicken and sprinkle with walnuts.

Spicy Sausage and Vegetable Soup

Easy and perfect for a cool afternoon or evening meal.

serves 12 ( 1-1/3 c. = 4 points +)

• 20 oz/ Jenny O hot turkey Italian sausage links, casings removed
• 2 c. chopped onion
• 2 medium zucchini, halved and sliced
• 2 medium carrots, sliced thinly
• 2 celery ribs, sliced
• 1 T. crushed garlic
• 1 can ( 15 oz.) whole tomatoes, undrained
• 6 c. ( 48 oz) fat-free chicken broth
• 2 ( 15 oz) cans cannellini beans, drained and rinsed
• salt and pepper to taste

Heat a large saucepan over medium heat. Add sausage, onions, carrots, celery and zucchini. Cook until meat is no longer pink and onions are translucent. Stir in tomatoes, garlic, broth, beans, salt and pepper. Bring to a boil. Reduce, heat, cover and simmer 30-45 minutes or until vegetables are tender.

Spicy Sausage, Potato and Kale Soup

This soup is very much like the "Zuppa Toscana" soup at "Olive Garden". In my opinion, it is even better! 
The recipe was adapted from the site "thecandidappetite.com". 

Serves 10 ( 1 generous cup = 4 points +)

• 20 oz. Jenny O hot Italian sausage links, casings removed
• 2 c. chopped onion
• 1 T. crushed garlic
• 1 tsp. salt
• 1 tsp. black pepper
• 2 bunches of kale, stemmed and chopped
• 1/4 tsp. ground nutmeg
• 3 c. sliced and halved Yukon Gold potatoes ( slice about 1/4 inch thick)
• 8 c. fat-free chicken broth
• 1/2 c. fat-free half and half

Heat a large heavy pot, such as a Dutch oven, over medium-high heat. Coat with nonstick spray and dd sausage, breaking apart with spoon. Cook until no longer pink. Remove sausage with a slotted spoon and drain on paper towels.
Add onion to the pan and cook until onion begins to soften. Add garlic, salt and pepper and cook until onions are tender. Stir in kale and cook until it begins to wilt. Stir in nutmeg. Cook kale until it is completely wilted down ( about 3 more minutes).
Add sliced potatoes and cooked sausage. Stir in chicken broth and bring to a boil. Lower heat and simmer until potatoes are tender and soft. Stir in half and half. Serve immediately.

Red Beans and Rice with Smoked Sausage and Butternut Squash

On Sundays, I like to have a meal ready when we come home from church. This often means that I am looking for something that can be made ahead of time and made quickly. This recipe fit the bill. It was nice a cold, wintry day!

serves 6 ( 1/2 c. rice  and about 3/4 c. squash mixture = 8 points +)

• 13 oz. pkg. Hillshire farm turkey kielbasa, sliced
• 1 can ( 15 oz) kidney beans, rinsed and drained
• 2 cups, cubed butternut squash
• 1 medium bell pepper, chopped ( color of your choice)
• 1 c. chopped onion
• 1 c. chopped celery
• 1 c. fat-free chicken broth
• 3/4 c. water
• 6 oz. can tomato paste
• 1 bay leaf
• garlic powder, salt and pepper to taste
• 4 c. hot, cooked brown rice ( I used Minute Rice for the sake of time)

In a large nonstick skillet coated with nonstick spray, cook sausage until lightly browned. Add remaining ingredients, except for rice. Bring to a boil, reduce heat and simmer 15 minutes, covered. Uncover and simmer until mixture looks thickened and squash is tender. ( about 5-10 minutes longer). Serve over rice.

Tomato-Basil Soup

This easy soup recipe can be made in about 15 -20 minutes. I served this along with 
Prosciutto and Gruyere Stromboli. Enjoy!

Serves 4 ( 2 points +)

• 1T. olive oil
• 1/2 c. chopped onion
• 1 ( 28 oz) can whole tomatoes, undrained
• 1/2 c. water
• 1/4 c. fresh basil leaves
• 2 T. fat-free sour cream
• salt to taste

Heat 2 tsp. oil in a sauce pot. Add onion and cook until tender. Add tomatoes and water. Simmer for 10 minutes. Place tomato mixture in a blender, along with basil and sour cream. Blend until smooth. ( or use an immersion blender). Season with salt to taste.

Grilled Raspberry-Thyme Chicken over Fruited Spinach Salad

A refreshing summer salad, perfect for a lunch or light supper.

serves 4 ( 7 points +)

• 4 boneless, skinless chicken breast halves ( 4 oz. each)
• 3 T. raspberry preserves, divided
• 1 T. fresh lemon juice
• 2 tsp. reduced-sodium soy sauce, divided
• 1 tsp. grated lemon peel
• 1 tsp. dried thyme leaves
• 8 c. fresh baby spinach leaves
• 1 small cantaloupe or about 3-4 c. cubed
• 2 c. fresh strawberries, quartered
• 2 T. rice wine vinegar
• 2 tsp. olive oil

Place 2 T. raspberry preserves, lemon juice, 1 tsp. soy sauce, lemon peel and thyme in a large ziplock bag. Add chicken, seal and turn to coat. Refrigerate 1-2 hours.

Remove chicken from marinade, Grill chicken until no longer pink ( about 4-6 minutes per side). Let chicken stand 5 minutes, slice thinly.

Arrange 2 c. spinach on each plate. Top with equal amounts of cantaloupe, strawberries and grilled chicken.

For dressing, combine vinegar, remaining 1 T. raspberry preserves, 1 tsp. soy sauce and olive oil. Drizzle over salads.

Honey Lime Chicken Skewers

Perfect for a light lunch or  as an appetizer for a party!

serves 8 ( 2 skewers = 4 points +)

• 2 lbs. boneless, skinless chicken breasts, cut into 64 cubes
• 2 T. honey
• 1 T. olive oil
• 2 T. lime juice
• 2 tsp. crushed garlic
• salt and pepper to taste
• 1/4 c. cilantro, chopped
• wooden skewers

Combine honey, olive oil, lime juice, garlic, salt and pepper in a large resealable baggie. Add chicken and turn to coat. Refrigerate for at least 1 hour.

Soak wooden skewers in water for at least 30 minutes.

Preheat grill to medium-high heat. Thread 4 chicken cubes onto each skewer. Grill until chicken is no longer pink. Top with chopped cilantro.

Southwestern Chopped Salad with Cilantro Lime Dressing

This salad would make a perfect lunch or a nice, hefty side dish! This recipe is slightly adapted from a site called "The Garden Grazer". I originally saw this recipe on Pinterest and it looked so fresh and appetizing that I knew I had to try it! Just the thought of cilantro and lime together gets me every time!

serves 8 ( 4 points +)
Salad:

• 1 head iceberg lettuce or 1 large head Romaine lettuce, chopped
• 1 yellow bell pepper, chopped
• 1 pint grape tomatoes, quartered
• 2 c. frozen corn, thawed
• 1 bunch green onions, chopped
• 1 can ( 15 oz) black beans, drained and rinsed

Dressing:

• 1 c. loosely packed cilantro
• 1/2 c. plain low-fat Greek yogurt
• 1/4 c. olive oil
• juice of one lime
• 2 garlic cloves, crushed
• salt to taste

Combine salad ingredients together in a large bowl. 

For dressing, place all ingredients in a food processor and process until smooth. Toss salad with dressing.

Avgolemono Soup

If you enjoy Greek food, you will love this soup. The creamy combination of chicken, lemon and rice is comforting on a cold winter's day. This soup would also be a great cold remedy!

serves 4 ( about 1-1/2 c. = 6 points +)

• 2 tsp. olive oil
• 1/2 c. chopped onion
• 3 garlic cloves, minced
• 6-1/2 c. fat-free chicken broth
• 1/2 c. uncooked long grain rice
• 1/3 c. fresh lemon juice
• 2 tsp. cornstarch
• salt and pepper
• 1 egg, lightly beaten
• 2 c. shredded cooked chicken breast ( about 8 oz)
• dried parsley

Heat a Dutch oven over medium-high heat. Add oil to pan; add onion and garlic; saute 2 minutes. Add chicken broth; bring to a boil. Stir in rice; reduce heat and simmer for 16 minutes.
Combine juice, cornstarch , and egg in a small bowl, stirring with a whisk. Slowly pour egg mixture into broth mixture, stirring constantly with a whisk. Add chicken to broth mixture; cook until mixture thickens and rice is done ( about 3 minutes). Season with salt and pepper. Sprinkle each serving with dried parsley.

adapted from "Cooking Light"

Tuna Melt

As you can tell from my last few posts, I have been in a sandwich mood...breakfast, lunch and dinner! 
This tuna melt was very satisfying and was a good source of protein.

serves 4 ( 6 points+)

• 1 can ( 7 oz.) tuna packed in water, drained
• 3 T. canola mayonnaise
• 1 celery stalk, finely chopped
• 2 T. red onion, finely chopped
• 1 tsp. dried dill
• 1 Roma tomato, sliced thinly
• 4 slices 2% American cheese
• 4 sandwich thins (100 calories)

In a medium bowl, combine the first 5 ingredients. Spoon 1/4 of mixture onto each of four sandwich thins. Top with tomato and cheese. 
Spray a nonstick skillet with cooking spray. Grill until cheese is melted and sandwich thins are browned and toasted.

Tomato and Cheese Tortellini Soup

This "doctored up" tomato soup is perfect for those hurried evenings when you want something hot, but do not have lots of time to cook. I have made this for years and my kids love it. This is great served with grilled cheese.

serves 16 ( 1 c. = 4 points +)

• 1 large can ( 50 oz) Campbell's condensed tomato soup
• 50 oz. water
• 1 can ( 15 oz) diced tomatoes, undrained
• 12 oz. frozen cheese tortellini
• 2 T. oregano
• 1 T. basil
• 4 T. Parmesan cheese, grated

Mix soup and diced tomatoes with 50 oz. water in a large pot. Add oregano and basil; bring to a boil, then reduce heat to simmer.
Meanwhile, bring another pot of water to boil. Add tortellini and cook until pasta rises to the top of the water. Drain.
Add tortellini to tomato soup. Stir to heat through. Top each serving with 1 tsp. Parmesan cheese.