Bibimbap

Bibimbap is a traditional Korean dish that combines brown rice, sauteed spinach, a small amount of beef and an assortment of seasoned vegetables. It also is usually topped with a raw egg! I have lightened the traditional recipe and opted for a cooked scrambled egg! I also used some leftover pork tenderloin for this recipe. The dish is served in a bowl, topped with a spicy red sauce.

serves 6 ( 10 points +)

• 1-1/2 c. uncooked brown Minute Rice
• 1 tsp. olive oil
• 6 c. raw baby spinach
• 1 c. finely chopped carrot
• 2 c. sugar snap peas
• 2 scallions, sliced
• 3 radishes, sliced
• 1-1/2 c. cooked, chopped pork tenderloin
• 6 eggs, beaten

sauce:

• 1 T. sesame oil
• 1 T. Sriracha hot chili sauce
• 1-1/2 tsp. low-sodium soy sauce
• 1-1/2 T. fresh lemon juice

Cook rice according to package directions.

Whisk sauce ingredients together in a small bowl and set aside.

Heat a large nonstick skillet coated with spray. Add oil. Cook carrots and peas until crisp-tender. Add spinach and salt to taste. Cook until spinach wilts. Remove spinach mixture and keep warm.

Return skillet to stove and spray with nonstick spray. Cook eggs.

Place 1/2 c. rice in each bowl, top with 1/4 c. pork, spinach mixture, scallions, radishes and egg. Drizzle with sauce.

adapted from the cookbook: "Eating in Color"

Spiced Pork Tenderloin with Maple- Chipotle Sauce

serves 8 ( 3 oz. pork with sauce = 4 points +)

Pork:

• 1/2 tsp. salt
• 1/2 tsp. dried thyme
• 1/4 tsp. ground nutmeg
• 1/4 tsp. ground cinnamon
• 1/4 tsp. black pepper
• 1/8 tsp. allspice
• 2 ( 1 lb. ) pork tenderloins

Sauce:

• 1 ( 7 oz) can chipotle chilies in adobo sauce
• 1/2 c. sugar-free maple syrup
• 3 T. fat-free chicken broth
• 1-1/2 T. cider vinegar

To prepare pork, combine first 6 ingredients. Sprinkle over pork; place pork in a ziplock bag and refrigerate at least 3 hours.

Remove pork from bag and place in a roasting pan coated with nonstick spray. Bake at 400 until thermometer reads 145-150 degrees ( 40-60 minutes). Remove pork, cover and let stand 10 minutes before slicing.

For sauce, remove 2 tsp. adobo sauce from can; reserve remaining sauce and chilies for another use.
Add the 2 tsp. sauce, syrup, broth and vinegar to the roasting pan. Place roasting pan over burners on stove. Scrape pan to loosen browned bits. Cook 5 minutes, stirring constantly. Remove from heat.

Serve sauce with pork.

adapted from "Cooking Light"

Avocado Crab Toasts

The fresh taste of the avocado in this recipe made my heart smile! I hope you like it as much as I did!

serves 4 ( 7 points +)

• 1 ( 8 oz) French baguette
• 1 avocado
• 2 T. fresh lemon juice
• 2 T. low-fat Greek yogurt
• 1/8 tsp. sweet paprika
• 1/8 tsp. cayenne pepper
• 1 tsp. grated lemon zest, divided
• 4-1/4 oz. lump crab meat ( I used canned), drained
• 3 T. frozen corn, thawed
• 2 T. finely chopped green pepper
• 1 T. basil leaves
• salt and pepper to taste

Cut baguette in half and then slice open so that you have four pieces. Toast in a toaster oven or in a regular oven on 400 degrees until crisp.

Mash avocado with 2 T. lemon juice. Salt to taste. Spread avocado over toasted bread.

Combine yogurt, paprika, cayenne pepper and 1/2 tsp. lemon zest in a bowl; set aside.

In a medium bowl, combine crab, corn, green pepper, basil, salt and pepper. Stir in yogurt mixture.

Place crab mixture on top of avocado mixture and serve.

Chicken Taco Salad

This salad is fairly quick and easy to make if you use a rotisserie chicken.

Serves 6 ( 1 c. lettuce, topped with about 3/4 c. chicken mixture, 1/3 c. corn mixture, radishes and tortilla strips = 8 points +)

• 6 ( 6 inch) corn tortillas
• 1 c. salsa verde
• 3 oz. reduced-fat cream cheese
• 3 c. rotisserie chicken ( mixture of white and dark meat)
• 1/2 c. sliced green onions
• 2 T. lime juice, divided
• 5 tsp. olive oil, divided
• 2/3 c. black beans, drained and rinsed
• 2/3 c. frozen kernel corn, thawed
• 2/3 c. chopped red bell pepper
• 1/4 c. chopped, fresh cilantro
• 6 c. chopped Romaine lettuce
• 3 radishes, sliced thinly
• salt and pepper to taste

Preheat oven to 450. Cut tortillas into 1/4 inch strips, place on a baking sheet and spray with cooking spray. Bake 5 minutes, turn and bake an additional 5 minutes or until crisp. Cool.

Heat a nonstick skillet coated with cooking spray. Add salsa verde and cream cheese. Cook until cream cheese is melted. Stir in chicken, onions and 1 T. lime juice; remove from pan and keep warm.
Rinse out pan, add 2 tsp. oil and swirl to coat.
Add beans, corn and bell pepper. Saute, 2 minutes. Stir in cilantro.

Combine remaining 1 T. lime juice and 1 T. olive oil in a large bowl;  Add lettuce and toss to coat.

Place about 1 c. lettuce on each plate. Top with chicken mixture, corn mixture, radishes and tortilla strips. Season with salt and pepper to taste.

adapted from "Cooking Light"

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.

Roasted Red Pepper and Spinach Pasta with Chicken

Light and fresh tasting!

serves 4 ( 1 chicken breast half and 1 c. pasta mixture = 10 points +)

• 6 oz. uncooked rainbow rotini
• 2 roasted red peppers ( packed in water), diced
• 3 oz. ( 3/4 c.) fresh mozzarella pearls or fresh mozzarella, diced
• 2 T. olive oil
• 2 tsp. white wine vinegar
• 2 tsp. crushed garlic
• salt and pepper to taste
• 2 c. fresh spinach
• 4 ( 4 oz.) boneless, skinless chicken breast halves

Cook pasta in boiling water until al dente. Stir in spinach and let wilt; Drain.

Meanwhile, whisk together oil, vinegar and garlic; set aside.

Heat a large nonstick skillet coated with cooking spray. Season chicken with salt and pepper. Cook chicken until juices run clear. Let stand 5 minutes before slicing.

Place diced peppers, pasta mixture and mozzarella in a large bowl. Season with salt and pepper. Toss with olive oil mixture.

Serve pasta topped with chicken.

Chicken and Rice with Cashews

While looking for a use for some chicken thighs, I came across this recipe which I adapted from"Cooking Light". It was very tasty!

serves 4 ( 11 points +)

• 2 c. cooked Jasmine rice
• 1/2 tsp. grated lime rind
• 1 tsp. canola oil
• 1 tsp. dark sesame oil
• 1 lb. boneless, skinless chicken thighs, cut into 1 inch pieces
• 3 T. low-sodium soy sauce, divided
• 1 T. crushed garlic
• 1 T. crushed ginger
• 1/2 tsp. crushed red pepper
• 2 c. fresh broccoli florets
• 1 medium orange bell pepper, cut into 1 inch pieces
• 2/3 c. fat-free chicken broth
• 2 tsp. cornstarch
• 2 T. lime juice
• 2 T. cashews, chopped

Heat a large nonstick skillet or wok over medium-high heat. Add oils and swirl to coat. Combine chicken, 2 T. soy sauce, garlic, ginger and crushed red pepper. Add chicken mixture to pan; cook chicken until done. Remove from pan.

Spray pan with nonstick spray. Add broccoli and peppers. Cook until crisp-tender.

Combine remaining 1 T. soy sauce, chicken broth, and cornstarch in a bowl. Add chicken mixture and broth mixture to pan. Bring to a boil;  cook 2 minutes or until sauce thickens. Remove from heat; stir in lime juice. Spoon 1/2 c. rice onto each plate. Top with 1/4 of chicken mixture. Sprinkle evenly with chopped cashews.

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.

Italian-Style Breakfast Sandwich

Fresh and filling, this sandwich is sure to satisfy!

serves 1 ( 6 points +)

• 1/4 c. thinly sliced zucchini
• 1/4 c. grape tomatoes
• salt and pepper to taste
• 1 egg. beaten
• 2 T. part-skim shredded mozzarella
• 1 multi-grain sandwich thin, toasted

Heat a nonstick skillet and coat with cooking spray. Add zucchini and tomatoes and cook until zucchini is tender and tomatoes pop when gently pressed with the back of a spoon. Season with salt and pepper to taste. Remove from pan and place on bottom of toasted sandwich thin.
Spray pan if needed. Add egg and cook. Top with cheese. Place egg over vegetables and top with remaining half of thin.

Maple and Soy Glazed Flank Steak

The marinating time on this recipe is fairly short, making this a good weeknight choice.

serves 4 ( 5 points +)

• 1 ( 1 lb.) flank steak
• 1/4 c. less-sodium soy sauce
• 3 T. sugar free maple syrup ( I used Log Cabin)
• 2 T. dry sherry or white wine
• 2 tsp. dark sesame oil
• 1 tsp. Sriracha ( Asian hot chile sauce)
• 1/8 tsp. black pepper

Preheat broiler. Pierce steak gently on both sides. Combine steak and remaining ingredients in a shallow dish; turn to coat. Marinate at room temperature for 20 minutes, turning occasionally.

Remove steak from marinade and reserve marinade. Place steak on a broiler pan coated with nonstick spray. Pour reserved marinade in a small saucepan; bring to a boil, stirring well. Cook about 3 minutes or until thick and syrupy.

Brush steak with half of glaze; broil 5 minutes. Turn steak over, and brush with remaining glaze; broil 5 minutes or until desired doneness. Place steak on a cutting board; let stand 5 minutes. Cut diagonally across grain into thin slices.

adapted from "Cooking Light"

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"

Stacked Chicken Enchiladas

This recipe is adapted from Cooking Light. The portion size is quite hearty. You will definitely be full after this meal!

serves 6 ( 10 points +)

• 1 T. canola oil
• 8 skinless, boneless chicken thighs ( about 2 lbs.)
• 1 tsp. ground cumin
• salt and pepper to taste
• 2 c. chopped onion
• 1 T. crushed garlic
• 15 oz. crushed tomatoes ( canned)
• 1 c. chopped fresh cilantro, divided
• 3 T. lime juice
• 1 c. salsa verde
• 12 ( 6 inch) corn tortillas
• 3/4 c. shredded pepper-jack cheese
• 6 T. fat-free sour cream

Preheat oven to 425 degrees.

Heat a large skillet over medium-high heat. Add oil and swirl to coat. Sprinkle chicken with salt and pepper. Add chicken to pan and cook until done. Remove and let stand 5 minutes before shredding.
Meanwhile, add onion to pan and cook until translucent. Add garlic, tomatoes, cumin, salt and pepper to taste. Stir in shredded chicken.

In a medium bowl, stir together salsa verde and 3/4 c. cilantro.

Spoon 1/4 c. salsa mixture on the bottom of an 11 x 7 inch pan coated with nonstick spray. Top with 4 overlapping tortillas, half of chicken mixture, 1/4 c. salsa mixture. Repeat layers. Top with remaining 4 tortillas and remaining salsa mixture. Sprinkle evenly with cheese. Bake 15 minutes or until golden. Sprinkle with remaining 1/4 c. cilantro. Top each serving with 1 T. sour cream.

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.

Ploughman's Platter

In honor of St. Patrick's Day, I made this pub-style platter meal. Everyone seemed to enjoy it. The foods are simple, yet satisfying. For the bread recipe, go here brown soda bread. You will end up with leftover chutney. Feel free to use it on another occasion.


serves 8 ( 1 whole sausage, 1 slice bread, 2 slices cheese, 1/8 salad, 2 T. chutney, 1 pickle = 12 points +)

salad:

• 8 c. red leaf lettuce
• 2 c. sliced English cucumber
• 1 c. halved cherry tomatoes
• 3 T. tarragon vinegar
• 3 T. olive oil
• 1 tsp. honey
• 1/2 tsp. Dijon mustard
• salt and pepper

Place lettuce in a large bowl with cucumbers and tomatoes. Whisk together remaining ingredients. Pour over salad and toss to coat, just before serving.

• 8 chicken apple sausages ( I used Usinger's ) 3 points each
• 8 slices brown soda bread
• 8 oz. reduced- fat cheddar, sliced into 16 pieces
• 8 mini dill pickles

Tomato Chutney:

• 1-1/4 c. cider vinegar
• 1/2 c. sugar
• 2 tsp. salt
• 1 tsp. ground ginger
• 1/2 tsp. cardamom
• 1/4 tsp. ground cloves
• 1 c. chopped onion
• 1/2 c. dried cranberries or golden raisins
• 2 T. crushed garlic
• 1 T. olive oil
• 1/4 tsp. pepper
• 7 plum tomatoes, quartered

For chutney, place ingredients in a large saucepan. Bring to a boil. Reduce heat and simmer 1 hour or until thick, stirring occasionally.

Arrange all ingredients on a platter and serve.

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. 

Parmesan and Pine Nut Crusted Oven-Fried Chicken

serves 6 ( 7 points +)

• 3 T. pine nuts
• 1 T. ground yellow cornmeal
• 1/2 tsp. baking soda
• 1/2 tsp. finely chopped fresh Rosemary
• 1/2 c. flour
• 1/4 c. grated Parmesan cheese
• salt
• pepper
• 1/2 c. low-fat buttermilk
• 1 egg white
• 2 T. canola oil

Preheat oven to 425. Combine first three ingredients in a food processor and process until smooth. Combine nut mixture, baking soda and next five ingredients ( through pepper) in a shallow dish. In another dish, combine egg white and buttermilk.
Dip chicken in egg white mixture, then dredge in flour mixture.
Heat an oven-proof skillet over medium-high heat. Add canola oil. Fry chicken until browned on one side. Flip. Put the pan in the oven and cook 10 minutes or until chicken is done.
Serve with a slice of lemon if desired.

adapted from "Cooking Light"

Chicken Thighs with Cilantro Sauce

This recipe comes from "Cooking Light Magazine". It has a bit of an Asian flair. The recipe only takes about 15-20 minutes total and is full of flavor and a special treat for a weeknight meal. The points value is 7+ for two thighs, which is great. If you opt for one thigh, it is 4+. 

serves 4 ( 2 thighs and 1 T. sauce = 7 points+)

• 8 skinless, boneless chicken thighs ( about 2 lbs.)
• 1/2 tsp. salt, divided
• 2 T. finely chopped onion or shallot
• 1 tsp. crushed garlic
• 1/3 c. chopped, fresh cilantro ( I think I used more)
• 1-1/2 T. dark sesame oil
• 1 T. low-sodium soy sauce
• 1/2 tsp. Sriracha sauce ( hot chile sauce)
• 1/2 tsp. grated lime rind

Heat a large skillet over medium-high heat. Spray with nonstick spray. Sprinkle chicken with 1/4 tsp. salt. Add to pan and cook until browned on one side ( about 6-7 minutes). Turn and cook until chicken is done. Place chicken on a platter. 
Meanwhile, place remaining ingredients in a food processor and pulse until blended. Serve about 1-1/2 tsp. cilantro mixture over each chicken thigh.

Sirloin, Arugula and Roasted Red Pepper Salad

We have actually had a couple of days that felt like "spring" might be arriving! This has put me in the mood for fresh-tasting salads! My husband and son, Joey, made this dinner for us over the weekend. It is simple, but delicious. The peppery taste of the arugula pairs nicely with the sirloin.  I hope you like it!

serves 4 ( 7 points +)
Salad:

• 1 lb. lean sirloin, trimmed
• salt and pepper to taste
• 2 roasted red peppers, sliced
• 8 c. ( or more) of Arugula lettuce
• 4 tsp. grated Parmesan cheese

Dressing:

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

Sprinkle steak with salt and pepper. Grill or cook in a skillet until desired doneness. Let stand 5 minutes before slicing.

Place 2 c. ( or more, depending on how much lettuce you would like) in each of the four bowls. Top with steak and peppers. Sprinkle with cheese. Drizzle with dressing.

For dressing, whisk all ingredients together until blended.

Lemon Blueberry Waffles

We enjoyed these healthy, home-made waffles for breakfast this week. The original recipe comes from a site called "The Gracious Pantry"www.thegraciouspantry.com". I have adapted it slightly and I cut the recipe in half since there were only a few of us for breakfast that morning. These can also be made into pancakes if you do not have a waffle maker.

Makes 5 waffles ( 5 points + each. Add additional points for syrup)

• 1-1/2 c. white whole wheat flour
• 2 c. vanilla almond milk
• 1 egg
•  1 egg white
• 1 tsp. baking powder
• 1 tsp. vanilla
• zest of one lemon
• 1 c. fresh blueberries

Whisk all ingredients together, except for blueberries in a large bowl. Stir in berries.
Spray your waffle maker well as blueberries can stick. Cook as you normally would cook your waffles.

Herbed Chicken and Tomatoes Over Fettuccine

You will enjoy this quick weeknight meal. I chose to use spinach fettuccine because of the nice color. I was needing to see something green after this long winter!

serves 6 ( 1 chicken breast half with 2/3 c. pasta = 8 points +)

• 8 oz. fettuccine
• 1-1/2 tsp. dried basil
• 1-1/2 tsp. garlic powder
• 1 tsp. dried Rosemary
• 3 T. flour, divided
• 6 ( 4 oz) boneless, skinless chicken breasts
• 1 T. olive oil
• 1 small onion, finely chopped
• 1 can ( 15 oz) diced tomatoes, drained
• 1-1/2 c. fat-free chicken broth
• 2 T. fat-free half and half

Cook pasta until al dente, drain.
Meanwhile mix seasonings in a small dish. Combine 2 T. flour with 2/3 of spice mixture in another dish.
Coat chicken in seasoned flour. Heat oil in a large skillet over medium heat. Add chicken. Cook until golden and cooked through. Remove and keep warm.
Spray skillet with nonstick spray. Add onion and cook until softened. Add 1 T. flour and stir. Add drained tomatoes, broth and remaining spice mixture. Bring to a boil, stirring occasionally. Reduce heat and simmer 5-10 minutes or until beginning to thicken. Stir in half and half. Return chicken to skillet and heat through. Serve chicken and sauce over pasta.

Mini Philly Cheeseburgers

serves 8 ( 4 points + each)

• 2 tsp. olive oil
• 1 c. chopped onion
• 1 c. chopped bell pepper ( I used 1/2 c. red and 1/2 c. green)
• 1/2 c. sliced, fresh mushrooms
• 2 tsp. Worcestershire sauce
• salt and pepper to taste
• 12 oz. 93% lean ground beef 
• 1/4 c. shredded part-skim mozzarella
• 8 ( 1 oz. ) slider buns

Heat oil in a large skillet over medium high heat. Add onions, peppers and mushrooms and cook until tender.
Transfer onion mixture to a large bowl. Add ground beef, Worcestershire sauce, salt and pepper. Form into 8 patties.
Heat grill pan or frying pan over high heat. Spray with nonstick spray. Cook burgers 3 minutes, flip and top with cheese. Cook an additional 2-3 minutes or until done.
Serve on buns. ( toast buns if desired)

adapted from "Cooking Light"

Cheesy Pimiento Stuffed Chicken

These little stuffed chicken breasts are great for only 4 points +. If you do not like spicy, you can omit the Tabasco.

serves 4 ( 4 points +)

• 1 slice reduced fat bacon
• 1/2 c. reduced-fat shredded cheddar
• 2 T. finely chopped red onion
• 1 T. diced pimientos
• 1 T. low-fat mayonnaise
• 2 tsp. fresh lemon juice
• 1/4 tsp. Tabasco sauce
• salt and pepper to taste
• 4 ( 4 oz) boneless, skinless chicken breast halves

Preheat oven to 400 degrees.
Cook bacon in a large oven-proof skillet until crisp, Remove bacon and reserved drippings in pan. Crumble bacon and combine with next 6 ingredients.
Cut a slit into the thick end of each breast half; carefully cut down to the center of the chicken to form a pocket. Divide cheese mixture evenly among chicken. Secure with wooden toothpicks.
Sprinkle chicken with salt and pepper.
Cook chicken in reserved bacon drippings on one side until browned ( about 3-4 minutes). Turn and place the pan in the oven for 7-10 minutes or until chicken is cooked through. Let stand 5 minutes before removing picks.

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.

Linguini with a Light Bolognese Sauce

This light sauce comes together in a jiffy! It is also another way to get some vegetables into your children's diets!

serves 8 (  1 c. pasta with sauce and 1 T. Parmesan cheese = 10 points +)

• 1 T. olive oil
• 1 onion, finely chopped
• 1 medium carrot, finely chopped
• 1 celery rib, finely chopped
• 2 garlic cloves, crushed
• 12 oz. ( 3 links) Jenny O hot Italian sausage, casings removed
• 1 ( 15 oz.) can tomato sauce
• 1 ( 6 oz) can tomato paste
• 1 c. water 
• 1 c. white wine
• 2 tsp. oregano
• 1 tsp. dried basil
• salt and pepper to taste
• 16 oz. uncooked linguini
• 8 T. Parmesan cheese, grated

Heat oil in a large nonstick saucepan over medium heat. Add onion, carrot and celery. Cook until onion is translucent. Stir in garlic and cook 1 minute. Stir in sausage, breaking apart with a wooden spoon. Cook until sausage is no longer pink. Add tomato sauce, paste, water, wine and spices ( through salt and pepper). Bring to a boil, reduce heat, cover and simmer for 30 minutes or up to 2 hours. If sauce thickens too much add just a bit more water.

When nearly ready to serve, boil pasta until al dente. Drain. Serve sauce over pasta. Top each helping with 1 T. grated Parmesan cheese.

adapted from the cookbook "Fast and Fit" by Theresa Guidice

Mexicali Chicken and Rice

This recipe is one of those awesome slow-cooker recipes where you just throw in the ingredients and forget about it. In fact, I had forgotten to start dinner earlier and just decided to cook this on high. I had the whole dinner ready in under three hours. I opted to add avocado to my serving and later added sour cream. If you opt for this as well, use 1/8 of an avocado and 1 T. fat-free sour cream for an additional 1 point. I saw the original recipe on a site called "budgetbytes.com" and just slightly adapted it. I hope you like it.

serves 8 (1/2 c. rice and a generous 1/2 c. chicken mixture = 8 points +)

• 1-1/2 lbs. boneless, skinless chicken breasts
• 1 ( 16 oz. ) jar salsa
• 1 ( 15 oz) can black beans, rinsed and drained
• 1 c. frozen whole kernel corn
• 2 tsp. chili powder
• 1 tsp. cumin
• 1 tsp. garlic powder
• salt and pepper to taste
• 1 c. reduced fat cheddar
• 4 c. cooked white rice
• cilantro, chopped
• 1 avocado, chopped ( optional)
• 8 T. fat-free sour cream ( optional)

Add everything to the slow cooker except rice, cheese, cilantro, avocado and sour cream.
Cook on high 3-4 hours or low 6-8 hours. Shred chicken about 10 minutes before serving. Serve chicken mixture over rice. Top with cheese and cilantro. Add avocado and sour cream if desired.

Fettuccine with Butternut Squash Carbonara

Last night I made this pasta dish. My granddaughter, who is 19 months old, absolutely loved it. She kept saying "more"! This is a great way to get some vegetables into those picky eaters! This is also another great weeknight dish as the prep and cooking time are not that long.

Serves 8 ( 1 c. pasta = 7 points +)

• 1/4 lb. reduced-fat bacon, 
• 1 T. finely chopped fresh sage
• 3 c. peeled, diced butternut squash
• 1 c. chopped onion
• 2 garlic cloves, crushed
• 2 c. fat-free chicken broth
• salt and pepper to taste
• 16 oz. uncooked fettuccine
• 1/4 c. grated, fresh Parmesan cheese

Spray a large nonstick skillet with cooking spray, Cook bacon until crisp, stir in sage. Remove bacon and sage with a slotted spoon and place on paper towels; set aside.
Add squash and onion to the pan and cook until onion is translucent. Add broth. Bring to a boil, reduce heat, cover and simmer until squash is soft and liquid is reduced by about half ( 15-20 minutes). Let cook slightly, then puree in a blender until smooth, Season with salt and pepper to taste. 
Place squash mixture back in skillet.

Cook pasta in a large pot of water until al dente. Drain, reserving 1 c. pasta liquid.
Combine pasta, sauce and 1/4 c. cooking liquid from pasta. Cook over medium heat until hot. Add more liquid as needed until sauce coats pasta. Mix in Parmesan cheese. 
Serve pasta topped with reserved bacon and sage.

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.

Apricot Orange Gem Muffins

I love the fact that muffins are so versatile. There are endless possibilities to the flavor combinations you can come up with, they can be eaten as a dinner accompaniment, a dessert or even a breakfast. I also love the fact that muffins are made without a mixer and that they can be made quickly.
These apricot orange gem muffins were perfect for a winter day. There is just something about the citrus flavor that lifts the mood in the middle of winter.

Serves 12 ( 4 points +)

• 1-1/2 c. white whole wheat flour
• 1/2 c. all-purpose flour
• 1/4 c. brown sugar, packed
• 1-1/2 tsp. baking powder
• 1/2 tsp. baking soda
• 1/4 tsp. salt
• 1/4 tsp. ground ginger
• 2 eggs
• 3/4 c. fat-free sour cream
• 3/4 c. low-fat buttermilk
• 2 T. butter, melted
• 1/3 c. dried apricots, chopped
• 2 T. orange marmalade

Preheat oven to 400 degrees and line a muffin tin with paper liners. Lightly spray liners with nonstick spray.
Place first seven ingredients in a large bowl ( through ginger). Make a well in the center of the flour mixture.
In a small bowl, whisk together eggs, sour cream, buttermilk and butter. Add the egg mixture to the flour mixture and stir until just combined. Do not overmix. Stir in apricots.

Spoon batter into muffin cups, filling  3/4 full. Make a small indent in the center of each muffin. Fill each with 1/2 tsp. orange marmalade. Bake 14-15 minutes or until muffins spring back when lightly pressed. Cool on a wire rack for 5 minutes. Serve warm.

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.

Grilled Pork Chops with Ancho Avocado Orzo

I originally saw this recipe at a site called diabeticlivingonline.com. Since it has avocado, I knew I had to try it. This combination pasta  and pork dish was amazing! I think you will really enjoy it! I have adapted it slightly by adding more beans and more tomatoes. I also added an olive oil and lime juice to the pork to make it extra tender when grilling. Since it is still winter here, I grilled inside on my George Foreman grill. If you have a stovetop grill pan, that will work too.


serves 8 ( 1 chop and a generous 1 c. pasta = 11 points +)

• 2 fresh poblano chili peppers, seeded and halved
• 8 ( 4 oz) boneless pork loin chops
• 2 tsp. olive oil
• 2 tsp. lime juice
• salt and pepper to taste
• 2 avocados , halved, seeded and peeled
• 1 c. fat-free half and half
• 1/4 c. lime juice
• 1 tsp. ancho chili powder
• 4 c. cooked orzo pasta
• 1 can ( 15 oz) black beans, drained and rinsed
• 1 pint grape tomatoes, halved
• 1 bunch green onions, sliced
• 2/3 c. frozen whole kernel corn, thawed
• 1/2 c. chopped, fresh cilantro

Preheat oven to 425. Line a baking sheet with foil. Place poblano peppers, cut side down on the foil. Roast 20 minutes or until peppers are charred and tender. Bring foil up around peppers and let stand 15 minutes. Loosen edges of skin, peel and coarsely chop peppers.

Combine 2 tsp. olive oil and 2 tsp. lime juice. Brush over both sides of pork chops. Sprinkle with salt and pepper. Grill until pork is no longer pink and juices run clear.

Meanwhile, combine avocado, half and half, 1/4 c. lime juice, ancho chili powder and about 1 tsp. salt in a food processor or blender. Process until smooth.

In a large bowl, combine poblano peppers, orzo, black beans, tomatoes, onions, corn, cilantro and avocado mixture. Serve with pork chops.

Chicken and Stuffing Casserole

A good comfort food classic!

serves 6  ( 6 points +)

• 1-1/2 lbs boneless, skinless chicken breasts, sliced thinly
• 1 can Campbell's Healthy Request cream of mushroom soup
• 1/3 c. fat-free sour cream
• 1 box Stove Top chicken flavored stuffing
• 2 c. hot water

Preheat oven to 400 degrees and spray a 13 x 9 inch baking dish with nonstick spray. place chicken strips in the bottom of the dish. Combine soup with sour cream and spread over chicken. 
Mix stuffing with 2 c. boiling water. Spread stuffing over soup mixture. Bake, uncovered 20-25 minutes or until chicken is cooked through and casserole looks hot and bubbly.