Couscous with Spiced Zucchini

Here's an easy recipe that is full of wonderful middle-eastern flavor and is low in points!

Serves 6 ( a generous 1/2 c = 2 points +)

• 3/4 c. fat-free chicken broth
• 1/2 c. couscous
• salt
• 1 T. olive oil
• 1/2 c. chopped onion
• 2 c. cubed zucchini
• 1 tsp. crushed garlic
• 1/2 tsp. ground coriander
• 1/2 tsp. chili powder
• 1/4 tsp. cumin
• 1/4 tsp. pepper
• 1/4 c. chopped, fresh mint
• 1 T. lemon juice

Bring broth to a boil. Pour over couscous in a bowl, cover and let stand 5 minutes. Fluff with a fork and set aside.
Meanwhile, heat oil in a large nonstick skillet. Saute onion with salt to taste until onion is tender. Add zucchini and a bit more salt and cook until tender. Stir in garlic and spices ( through pepper). Cook 2 minutes. 
Carefully stir zucchini mixture into couscous. Let cool to room temperature. Just before serving, stir in lemon juice and mint.

Parmesan Roasted Potatoes

This recipe comes from a site called "Whats gaby cooking". They were delicious.

Serves 6 ( about 2/3 c. potatoes = 4 points +)

• 4 c. cubed yukon gold potatoes
• 3 T. olive oil
• 1/2 tsp. garlic powder
• 1/2 tsp. salt
• 2 tsp. paprika
• 1 tsp. pepper
• 4 T. grated Parmesan cheese

Preheat oven to 425 degrees.
Place potatoes on a baking pan coated with nonstick spray. Add olive oil and spices. Using your fingers, toss to coat.
Bake for 20 minutes, turn and cook an additional 10-20 minutes or until golden and crispy.

Farro, Cherry, and Pecan Salad

I made this hearty, healthy salad for the 4th of July. I really enjoyed it! If you cannot find farro at your grocery store, you can substitute wheat berries or barley. Cook according to package directions.

serves 8 ( 2/3 c. = 6 points +)

• 5 c .water
• 1-1/2 c. uncooked farro
• 1/2 tsp. salt, divided
• 2 c. cherries, halved and pitted
• 1 c. sliced celery
• 1/2 c. chopped pecans, toasted
• 1/4 c. fresh, flat-leaf parsley
• 2 T. fresh lemon juice
• 1 T. Dijon mustard
• 1 T. honey
• 1/4 tsp. black pepper
• 3 T. olive oil

Bring water to a boil in a large pot. Add farro and 1/4 tsp. salt and cook 15 minutes or until al dente; drain and cool at room temperature for 15 minutes.
Combine farro, cherries, celery, pecans, and parsley in a large bowl.
Combine lemon juice, mustard, honey, pepper, remaining 1/4 tsp. salt and olive oil in another bowl. Pour over farro mixture and toss to coat.

adapted from "Cooking Light"

Tomato- Avocado Salad

Serves 4 ( about 1 c. =  4 points +)

• 2 T. lime juice
• 1 T. olive oil
• 1/2 c. thinly sliced onion
• 2 medium Roma tomatoes, cut into wedges
• 1 avocado, chopped
• 1/4 c. chopped, fresh basil
• salt to taste

Combine all ingredients in a small bowl.

"Cooking Light"

Black Bean- Cilantro Rice

serves 4 ( 1/2 c. rice and 2/3 c. bean mixture = 5 points +)

• 2 c. cooked rice
• 3/4 c. chopped onion
• 1 T. crushed garlic
• 1/4 tsp. ground cumin, 1/2 jalapeno, seeded and chopped
• 1 T. olive oil
• 15 oz. can black beans, drained and rinsed
• 1 c. fat-free chicken broth
• 1/4 tsp. salt1/4 c. cilantro, chopped
• 2 T. queso fresco, crumbled

Heat a nonstick skillet over medium-high heat. Add onion, jalapeno,  garlic,  and cumin. Cook until onion softens. Add beans and chicken broth. Cook 6 minutes. Lightly mash with a fork. Top rice with bean mixture. Sprinkle with cilantro and queso fresco.

"Cooking Light"

Peach Studded Bulger

This side dish was so good and was the perfect accompaniment to peach glazed chicken! Any leftovers would be great for lunch the next day. A 1 c. serving size = 5 points +

serves 8 ( 1/2 c. = 3 points +)

• 1-1/3 c. water
• 3/4 c. bulger
• 1 T. canola oil
• 1-1/2 T. white wine vinegar
• 2 tsp. chopped, fresh thyme
• 1 tsp. crushed ginger
• 2 c. chopped, fresh peaches
• salt and pepper
• 1 oz. ( 1/4 c. ) soft goat cheese, crumbled

Combine water and bulgur in a small saucepan; bring to a boil. Cover, reduce heat, and simmer 12 minutes; drain. Rinse in cold water.
Combine oil, vinegar, thyme and ginger in a large bowl. Add bulgur, peaches, salt, pepper, and goat cheese. Toss to combine.

"Cooking Light"

Watermelon- Cucumber Salad

Light, refreshing, and easy to make!

Serves 6 ( 1-1/2 c. = 3 points +)

• 6 c. watermelon, cut into 1 inch cubes
• 1 c. coarsely chopped watercress
• 3/4 c. thinly sliced red onion
• 1 English cucumber, halved lengthwise and sliced thinly
• 2 T. chopped fresh mint
• 2 T. chopped fresh cilantro
• 2 T. fresh lime juice
• 2 tsp. olive oil
• 1/4 tsp. salt
• 2 oz. reduced-fat feta cheese, crumbled ( about 1/2 c. )

Combine first 4 ingredients in a large bowl. Combine mint and next 3 ingredients in a small bowl ( through oil). Add juice mixture and salt to watermelon mixture; toss gently to combine. Sprinkle with feta.

"Cooking Light"

Parsley Orzo

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

• 1 c. uncooked orzo pasta
• 1/4 c. chopped fresh parsley
• 1 T. olive oil
• salt and pepper to taste

Cook pasta; drain. Combine pasta with olive oil, parsley, salt and pepper.

Orzo Salad with Spicy Buttermilk Dressing

A great pasta salad to serve with any Mexican dish or grilled entree.

Serves 8 ( about 3/4 c. = 5 points +)

• 1 c. uncooked orzo pasta
• 1 c. frozen whole-kernel corn, thawed
• 24 grape tomatoes, halved
• 3 green onions, sliced
• 1 ( 15 oz.) can black beans, drained and rinsed
• 1/4 c. low-fat buttermilk
• 3 T. chopped, fresh cilantro, divided
• 3 T. fresh lime juice
• 2 T. fat-free sour cream
• 2 T. light mayonnaise
• 1 tsp. chili powder
• salt
• pepper
• 1 tsp. crushed garlic
• 1 peeled, diced avocado
• 1 T. fresh, chopped parsley

Cook pasta; drain and rinse in cold water. 
Place orzo, corn and next 3 ingredients ( through beans) in a large bowl; toss.

Combine buttermilk, 2 T. cilantro and next 7 ingredients ( through garlic) in a small bowl, stirring well with a whisk. Drizzle over orzo mixture; toss. Gently stir in avocado. Garnish with remaining 1 T. cilantro and 1 T. parsley.

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"

Nutty Broccoli

Another quick and fresh-tasting side dish. To toast the nuts, place on a baking sheet or small baking pan like a loaf pan. Cook in the oven at 350 degrees for 5-10 minutes or until fragrant. Let cool.

Serves 4 ( 2 points +)

• 1 large head broccoli ( about 4 c.)
• 1 T. olive oil
• 2 T. chopped pecans, toasted
• salt and pepper to taste
• 1/4 tsp. crushed red pepper flakes
• 1 tsp. fresh lemon juice

Heat a large nonstick skillet. Add oil and swirl to coat. Add broccoli and cook until crisp-tender. Toss broccoli with salt and pepper, red pepper flakes, lemon juice, and pecans.

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.

Crispy Cauliflower Fritters

This recipe was adapted from "Cooking Light". I would describe it as a combo between a fritter and a latke. We all enjoyed them. At 2 points each, they make for a nice satisfying side dish.

Makes 8 fritters ( 2 points + each )

• 1 ( 10 oz.) package frozen cauliflower florets
• 1/2 c. chopped onion
• 2 T. white whole wheat flour
• 2 tsp. crushed garlic
• salt and pepper
• 1/4 tsp. grated lemon rind
• 3/4 c. shredded hash brown potatoes, thawed
• 1/2 c. shredded reduced-fat cheddar
• 2 eggs, lightly beaten
• 2 tsp. olive oil
• 1/4 c. plain low-fat Greek yogurt
• 2 T. minced green onions
• 2 T. low-fat mayonnaise
• 2 tsp. lemon juice

Boil cauliflower until tender; drain, place in a large bowl and mash with a potato masher.
Stir in onion, flour, garlic, salt and pepper to taste, rind, potatoes, cheese and eggs. 

Form into 8 patties. Heat a large nonstick skillet over medium heat. Add oil. Cook patties 4 minutes on each side or until golden brown.

Combine yogurt and remaining ingredients. Season with salt to taste. Serve with fritters.

Black Bean, Corn, Green Grape, and Avocado Salad

This salad was amazing! The combination of the sweet and savory was refreshing and light tasting. I served this as a side dish with Chicken Chili Enchiladas. This would be a nice main course for a lunch, too. This recipe comes from the book "Eating in Color" by Frances Largeman-Roth. I have enjoyed every recipe I have tried from this book so far. I hope you like this one too!

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

• 1 tsp. grated lime zest
• 2 T. fresh lime juice
• 1/4 tsp. salt
• 1/4 tsp. cayenne pepper
• 1 ( 15 oz) can black beans, drained and rinsed
• 1 mango, diced
• 1 avocado, diced
• 1/3 c. frozen corn kernels, thawed
• 1/2 jalapeno pepper, seeded and finely chopped
• 1/2 c. green grapes, quartered

In a small bowl, combine the lime zest, juice, salt and cayenne pepper. Add the beans and stir to coat.

In a large bowl. combine remaining ingredients. Add beans and gently toss to combine. Serve at room temperature.

Green Apple- Watercress Salad with Avocado Buttermilk Dressing

This was my first time trying watercress and may I say that I can see why the English like it so well. It tastes great and is fun to eat! I think this would make a nice topping to a sandwich in place of the usual lettuce, too!
Watercress is only 4 calories per cup and is packed with isothiocyanates, which may help prevent cancer by ridding the body of carcinogens.
This is another great recipe from the library book I found entitled, "Eating in Color" by Frances Largeman-Roth.

serves 4 ( 2 points +)

• 1 bunch watercress ( about 4 c.)
• 1/2 green apple, sliced thinly
• 1 stalk celery, diced small
• 1/4 c. low-fat buttermilk
• salt and pepper to taste
• 1/4 avocado
• 1/2 tsp. lemon zest
• 1/2 T. lemon juice
• 1/2 tsp. honey

Place watercress on a platter. Top with apple and celery.

In a blender, combine remaining ingredients until smooth. Drizzle over salad.

Simply Red Fruit Salad

While at the library last week, I came across a book entitled, "Eating In Color" by Frances Largeman-Roth. The pictures and recipes looked beautiful and full of fresh produce. This recipe was slightly adapted from this book as the original called for pomegranate seeds and they are not in season right now. The sauce made from this recipe gives a fresh and sweet flavor. This recipe could easily be used as a dessert.

serves 8 ( 1/2 c. = 2 points +)

• 1/2 c. dried cherries
• 1 lb. strawberries, hulled and quartered
• 1 c. red grapes ( cut in half if they are large)
• 2 blood oranges
• finely grated zest and juice of 1/2 lime
• 1 T. strawberry jam

In a small microwaveable bowl, cover cherries with enough water just to cover. Microwave 1 minute. Let stand 10 minutes. Drain and reserve the liquid.

Place cherries, strawberries and grapes in a bowl.

Remove the skin and white pith from the oranges, collecting any juices in a bowl. Remove segments from oranges and cut into thirds. Add to the bowl with the fruit mixture.

In a small saucepan, combine reserved liquid from cherries, reserved juice from oranges and lime zest and juice. Add jam and bring to a boil, whisking until smooth. Boil 3 minutes or until sauce has reduced by half. Let cook completely at room temperature.
Drizzle sauce over fruit and toss to coat.

Mango Black Bean Salad

serves 6 ( 2/3 c. = 4 points +)

• 1-1/2 c. diced mango
• 1 c. thinly sliced green onions
• 1/2 c. cooked brown rice ( I used Minute Rice to save time)
• 1/4 c. chopped, fresh cilantro
• 2 T. salsa verde
• 2 T. lime juice
• 2 T. olive oil
• salt and pepper to taste
• 1 ( 15 oz) can black beans, drained and rinsed

Combine all ingredients in a bowl. Toss lightly to mix.

adapted from "Cooking Light"

Asparagus- Greek Style

Asparagus is back in season. I love when the shoots are thin and tender. Try this easy recipe and see how you like it!
serves 4 ( 2 points +)

• 1 lb. asparagus
• 1 c. cherry tomatoes
• 1 T. olive oil
• sea salt to taste
• 1/4 c. reduced-fat feta cheese

Preheat oven to 425 degrees. Place tomatoes on a baking sheet. Drizzle with olive oil. Bake 4 minutes. Add asparagus to pan. Toss to coat with olive oil. Sprinkle with sea salt. Return pan to oven and bake 9 minutes or until done. Remove pan and sprinkle with feta. 

Winter Salad

Blood Oranges, Mango and Pomegranate make this a perfect winter salad. The colors are so bright and cheery that they will lift your mood, and the fruits and mixed greens are loaded with vitamin C and antioxidants making this a very healthy choice. For the dressing, I used an orange- infused olive oil and a white balsamic vinegar. Feel free to substitute whatever flavors you like for olive oil or vinegar, though.

serves 8 ( 5 points +)
Salad:

• 1 c. pomegranate arils
• 1 mango, peeled and chopped
• 3 blood oranges, peeled and thinly sliced
• 1 bunch green onions, sliced thinly
• 1/4 c. pine nuts, toasted
• 5 oz. mixed salad greens

Dressing:

• 2 oz. orange olive oil
• 2 oz. white balsamic vinegar
• 1 T. honey
• 1 tsp. dijon mustard
• salt and pepper to taste

Place mixed greens in a large bowl. Top with remaining salad ingredients. 
For dressing, place all ingredients in a jar with a lid. Cover and shake well. Drizzle dressing over salad right before serving and toss gently to coat.

Gorgonzola Mashed Potatoes

The creaminess, little zing, and extra boost of protein make these potatoes a nice and unique accompaniment to any meal, but especially beef.

serves 12 ( 1/2 c. = 3 points +)

• 3 lbs. russet potatoes, peeled and chopped
• 1/2 c. low-fat, plain Greek yogurt
• 3/4 c. skim milk
• 1/2 c. crumbled Gorgonzola or Blue Cheese
• salt and pepper to taste

Boil potatoes until tender. Drain. Place potatoes in a large bowl and mash with yogurt. Add milk as needed to achieve desired consistency. Fold in Gorgonzola and season with salt and pepper to taste.