Pork Tenderloin

Found this recipe on Kelly's recipe blog:


1/2 cup soy sauce
2 oranges, juiced
1 lime, juiced
1 tablespoon Dijon mustard
1 teaspoon ground ginger
1 clove garlic, crushed
1 tbsp. chopped scallions
1 pork tenderloin (about 1 pound in 2 strips)

Combine marinade ingredients in measuring cup and stir to combine. Cut all visible fat off the tenderloin and place the pork tenderloin in a plastic, sealable bag. Pour marinade over the tenderloin and seal bag. Marinate overnight in the refrigerator.

Preheat oven to 350 degrees. Remove pork tenderloin from marinade and put in a baking dish. Reserve marinade. Roast tenderloin for 35-45 minutes. Allow meat to rest about 10 minutes before cutting into 2-inch serving pieces.

While meat is cooking, bring reserved marinade to a boil in a small saucepan, then lower the heat and gently simmer until it is reduced to about 2 tablespoons. Stir occasionally. Drizzle a small amount of marinade over each piece of meat.

4 oz. porkloin = 2 WW Points

Linguine Alfredo...

I got this recipe from a friend...
6oz. linguine (or I used Rotini)
1 tablespoon butter
2 garlic cloves, minced
1 tablespoon all-purpose flour
1 cup fat-free milk
1/4 cup fat-free cream cheese
1/4 grated Parmesan cheese
1 cup broccoli florets
1 medium red bell pepper, seeded and cut into 1-inch pieces
1 carrot, thinly sliced

1. Cook your linguine until soft and leave in the water.
2. Place the broccoli, bell pepper and carrot in a steamer basket; set in a saucepan over 1 inch of boiling water. Cover and steam until tender-crisp, about 3 minutes.
3. In a medium nonstick sauce pan over medium-low heat, melt the butter. Saute the garlic until fragrant, about 30 seconds. Whisk in the flour, then gradually whisk in the milk; cook, stirring constantly, until lightly thickened, about 2 minutes. Whisk in the cream cheese and Parmesan; cook, stirring, until smooth, 1-2 minutes.
4. Remove from heat and add in vegetables and pasta. Toss to coat thoroughly. Serve at once.

Points value: 6
Serving size: about 1 1/2 cups

Rotini with Creamy Spinach Sauce

6 oz. pasta (original recipe calls for fettuccine but I used rotini)
2 teaspoons olive oil
3 shallots, chopped (or 1/2 to 1 onion)
1 garlic clove, minced
2 cups chopped cleaned spinach
1 cup canned crushed tomatoes
1/4 teaspoon salt
1/2 cup part-skim ricotta cheese (in the tub, like for lasagna)
1/4 teaspoon freshly ground pepper

-Cook the pasta according to package directions. Leave pasta in water to keep warm until ready to use.
-Meanwhile, heat the oil in a nonstick saucepan, then add the shallots. Saute until softened, then add the garlic and cook until fragrant. Stir in the spinach, tomatoes, and salt and cook until the spinach wilts.
-Drain the pasta, reserving 1/4-1/2 cup of the pasta water. Add the pasta, 1/4 cup of the reserved cooking liquid and the ricotta. Cook, tossing, until heated through. If you like, add more of the cooking liquid to make the sauce creamier. Sprinkle with the pepper and serve.


Serves 4=5 WW Points

Stir-Fry

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

Chimichito

From: Sam the Cooking Guy

• 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
• Cilantro
• 4 96% FF flour tortillas, burrito size

Heat oven to 400. Saute onions in a little oil in a skillet. When softened, add chicken, picante sauce and green chiles. In a separate pan, heat the enchilada sauce. Heat tortillas to make them pliable. Spoon 1/4 mixture on each tortilla and roll up restaurant style. Place on a greased pan and rub top of burrito light with oil. Bake until golden, about 10-15 minutes. Spoon warm enchilada sauce on a plate, lay chimichito on top, add a spoonful of sour cream and sprinkle with cheese and cilantro.

Quesadillas

There are a million combinations you can use for quesadillas. I'll let you know how I did it and how the points worked out but you can do it any way.

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

Power Potato Salad

From: Healthy Decadence with Devin Alexander

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

Strawberry Angel Trifle

From: Healthy Decadence with Devin Alexander

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

Smothered Chicken

From: Another Weight Watcher member

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

Healthy Pineapple Upside Down Cake

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

Healthy Yellow Cake...

1 box Yellow Cake Mix

10 oz. Diet 7-up/Sprite

2 egg whites

Mix together with beaters for 2 minutes. Pour into your greased pan and bake according to directions on the box.

WW Points=4 for 1/12 of cake

Velveeta Soup

2 cans of 99% fat free chicken broth
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

Chocolate Chocolate Zucchini Cake

From: Healthy Decadence with Devin Alexander on Fit TV












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