Tuesday, February 26, 2008
Inspiration from Shogun, made by me:
2 chicken breasts, boneless, skinless
Some broccoli, cut somewhat big
Some squash, cut somewhat big
Some zucchini, cut somewhat big
Some onion, cut somewhat big
Kikkoman Stir-Fry Sauce or just use Soy Sauce (save some calories)
Cut your chicken into bite sized pieces and cook in a pan with 1 teaspoon olive oil. Take out chicken and set aside. Add another teaspoon olive oil and saute the veggies until softened. Add the chicken back in and stir in the stir-fry sauce until warm.
3 oz chicken and 1 cup of veggies=4 WW Points
Friday, February 22, 2008
- 4 cups cooked chicken, shredded
- 1/2 white onion, chopped
- 1-4oz can diced green chilies
- 1 cup picante sauce
- 1 cup enchilada sauce
- Shredded cheddar cheese
- Light Sour cream
- 4 96% FF flour tortillas, burrito size
Wednesday, February 20, 2008
1 98% FF Burrito sized flour tortilla
3oz. chicken breast, cut up into bite sized pieces, seasoned and cooked in teaspoon of olive oil
1oz. 2% shredded cheese
Any veggies you would like diced and sauteed (tonight I used onion, red bell pepper and zucchini)
Put your tortilla into a lightly heated pan. Fill one half of the tortilla with cheese, then chicken and veggies. "Close" the top and, once cheese is melted, carefully flip over making sure the filling stays put. After a minute or two on that side you are ready to eat!
WW Point count=9
Wednesday, February 13, 2008
2 pounds red potatoes, cut into 3/4-inch chunks water
1 teaspoon plus 1/4 teaspoon salt, or more to taste, divided
3/4 cup fat free plain yogurt
2 teaspoons Dijon mustard
1 tablespoon plus 1 teaspoon extra virgin olive oil
2/3 cup finely chopped whole green onions
3 tablespoons finely chopped flat leaf parsley
1/2 tablespoon finely chopped fresh tarragon
Pepper, to taste
Place the potatoes in a large pot. Add enough cold water to exceed the top of the potatoes by 2 inches. Place the pot over high heat and add one teaspoon of the salt. Bring the water to a boil and cook them uncovered until they are just tender through, approximately 20-25 minutes.
Drain the potatoes in a colander and allow them to cool. Meanwhile, in a small bowl whisk together the yogurt and mustard. Slowly whisk in the olive oil. Add the onions, parsley, tarragon and the remaining 1/4 teaspoon salt and stir them until combined.
Transfer the potatoes to a large bowl and pour the dressing over them. Mix them well with a wooden spoon, breaking some of the potatoes, so that some of them are a bit mashed and the ingredients are well combined. Season to taste with additional salt and pepper. Refrigerate for at least one hour or up to 1 day. Makes 6 servings.
1 scant cup=3 points
16-ounce store-bought angel food cake
2 10-ounce packages frozen strawberries in syrup, defrosted
8 ounce tub fat free frozen whipped topping, defrosted
Tear the angel food cake into 1-2 inch pieces. Layer 2/3 of the cake pieces in the bottom of a 2-1/2 to 3 quart clear decorative bowl. Spoon 2/3 of the strawberries evenly over it. Spoon 2/3 of the whipped topping over that.
Stir them well until they are well combined and the syrup has soaked into the cake and none remains in the bottom of the bowl. Top that with a layer of the remaining cake, then all but a few strawberries and the remaining whipped topping. Place the remaining strawberries in the center. Serve immediately or chill. Can be made 1 day in advance. Makes 12 (1 cup) servings.1 cup=3 points
Saturday, February 09, 2008
6 4oz. boneless, skinless chicken breast
2/3 cup light sour cream
2/3 cup light mayonnaise
1 packet Ranch Dressing Mix (dry)
3 tbsp. 2% milk
4 cups sliced mushrooms
1/2 cup light Parmesan cheese (powdered not shredded)
Place chicken in a casserole dish and spread mushrooms on top, trying to keep mushrooms on the chicken.
Mix together sour cream, mayo, dressing and milk.
Place large dollops on each breast then spread it so that it covers the meat and mushrooms as much as you can. Sprinkle cheese evenly on top. Bake uncovered at 375 degrees approximately 45 minutes until top is brown and chicken is cooked.
Serving size - one 4 oz. chicken breast=6 points
Tuesday, February 05, 2008
1 box Yellow Cake Mix
16 oz. can crushed pineapple
8 pineapple slices
4 cherries (halved)
1/2 cup brown sugar
Preheat oven to 350 degrees.
Spread 1/2 cup brown sugar evenly in the bottom of the 9x13 inch pan. Place the pineapple slices on top of the brown sugar. Put 1/2 cherry into the center of each pinapple ring, top side down.
In a bowl, beat together crushed pineapple and cake mix. Pour into pan on top of pineapple rings. Bake according to the directions on the back of the box. Once it completely cools turn it out into a cake keeper until ready to eat.
WW Points=5.5 for 1/12 of cake
Saturday, February 02, 2008
1 can Rotel tomatoes
1 chopped onion
16 oz. frozen cauliflower
16 oz. frozen broccoli
10 oz. 2% Velveeta
Put chicken broth, Rotel, onion and veggies in a big pot. Let boil for 15 minutes. Add in cut up velveeta pieces and stir until melted.
1.25 points per cup
Non-stick cooking spray
1/2 cup fat-free milk
1/2 teaspoon white vinegar
2 1/2 cups unbleached, all purpose flour
1/4 cup cocoa powder
1 teaspooon ground cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon salt
4 egg whites
1 3/4 cups sugar
1 cup fat free vanilla yogurt
1 teaspoon vanilla extract
2 cups grated zucchini
3/4 cup mini chocolate chips
Preheat the oven to 350 degrees.
Spray a 9x13x2 inch glass dish or cake pan with non-stick spray.
In a medium cup , stir together the milk and the vinegar.
Sift the flour, cocoa powder, baking soda, cinnamon, cloves and salt into a medium bowl.
In a large mixing bowl, using an electric mixer fitted with beaters, mix the egg whites with the sugar on low speed until they are well combined. Beat in the yogurt, vanilla and milk mixture until they are just thoroughly blended.
Gradually add the sifted flour mixture, stirring it until it is blended. Then using a wooden spoon or spatula, mix in the zucchini until combined. Pour the batter into the prepared pan. Sprinkle the chocolate chips evenly over the top. Bake the cake for 40-45 minutes or until a tester inserted in the center comes out dry (a few crumbs are okay). Remove the cake to a cooling rack. Allow it to cool for at least 30 minutes and cut it into 24 equal pieces. Serve immediately or store in an airtight plastic container in the refigerator for up to 2 days. Makes 24 servings.
3 points per serving