Tag Archives: weight watchers recipe

Faux Fried Catfish and Spinach Quinoa

19 Jan

I was in the mood for quinoa, so I checked to see what Weight Watchers recipes came up and found a tasty sounding one with mushrooms and spinach.  The recipe was very similar to cooking kasha where you brown garlic and onions in a pan, then toast up the quinoa, then add in liquid and let it absorb.

(Side note: Does anyone else find it annoying to rinse quinoa?  It’s so delicious, but I can’t find a good way to rinse it without it getting everywhere)

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Then at the finale, you top it with fresh spinach (which is always surprising how much it reduces in size!) and let it steam down and stir it in.

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We paired it with faux fried catfish (it’s faux fried because it’s coated in ground up Fiber One cereal and then baked… it’s a really delicious and diet friendly way to “fry” just about any white meat or fish).

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It made for a great meal, although the more I eat catfish, the less I like it.  I just don’t think it’s my kinda fish.

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My favorite part about this meal, however, was making the leftovers for lunch the next day!  I topped the quinoa and spinach with 2 poached eggs and the mushy yolky goodness was purrrrrrrfect with the nutty quinoa and spinach.  Delish!

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RECIPE
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Ingredients

1 Tbsp olive oil
1 large onion(s), minced
1 clove(s) (medium) garlic clove(s), minced
1 cup(s) quinoa, rinsed
2 cup(s) reduced-sodium chicken broth
1/8 tsp black pepper
1/8 tsp crushed red pepper flakes, optional (we left this out)
4 cup(s) spinach, baby leaves, packed, coarsely chopped
1/2 tsp table salt

Instructions

  • Heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; cook, stirring frequently, until onion is tender, about 3 to 5 minutes.
  • Add quinoa to skillet; cook, stirring frequently, until quinoa starts to turn golden brown, about 2 minutes.
  • Add broth, black pepper and red pepper flakes to skillet; bring to a boil. Cover skillet and reduce heat to low and simmer for 13 minutes; stir in spinach. Cover skillet and cook until spinach and quinoa are tender and liquid is absorbed, about 3 to 5 minutes; season with salt. Yields about 1/2 cup per serving.

Tuity Fruity Chicken and Corn Fritters

1 Sep

It is no secret that I love fruit paired with chicken/turkey/pork/scallops. We happened to have a lot of fruit that needed to be used, so we made up a Tuity Fruity Chicken and paired it with a great Weight Watchers recipe for corn fritters.

We cut up some plums, peaches, and sections of clementines and combined it with some Diet Sunkist, garlic, apricot preserves, salt, and pepper.

I didn’t have a broiler pan, so I tried to put a baker’s rack upside down… It actually didn’t work really, however, it was just fine.  Then… we broiled. That’s it!

As for the corn fritters, it was a bit more complex… but ENTIRELY worth it!  The directions were to beat egg whites until they were stiff but not glossy.  Meh? 

As someone that has made many a meringue, I wasn’t sure I had ever seen eggs glossy… so I just went until it peaked.

Then you mix together corn, tomatoes (we substituted these for the peppers), scallions, salt, pepper, and flour.  Then you fold in the egg whites.

Then after you spray down a pan, you scoop a dollop of the mixture onto a heated pan.  I was concerned that they wouldn’t stick together, but oh…

They did.

And they were amazing!

And the fruity chicken was pretty damn good, too.

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RECIPES
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Fruity Chicken (5 points for 1 1/4 pound chicken breast)

Ingredients:

·         1 tsp olive oil   

·         1 medium garlic clove(s), minced   

·         1/8 tsp table salt   

·         1/8 tsp black pepper, freshly ground   

·         1/2 pound(s) uncooked boneless, skinless chicken breast   

·         2 medium peach(es), sliced   

·         1 cup(s) Sunkist Diet Orange Soda   

·         1 small plum(s)   

·         2 small clementine   

·         2 Tbsp Polaner Sugar Free Apricot   

Directions:

1.       In a shallow bowl, mix the orange soda, preserves, oil, garlic, salt and pepper; set aside 1/4 cup of the marinade for basting.

2.       Add the chicken and peaches; refrigerate, covered at least 1 hour.

3.       Preheat the broiler; spray rack with nonstick cooking spray. Transfer the chicken and peaches to the rack.

4.       Broil 6 inches from heat until cooked through and peaches begin to brown, basting with reserved marinade,

5.       7-8 minutes on each side (ours were thick, so it took longer)

6.       Cool slightly; spoon fruit over chicken

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Corn Fritters (3 points for a quarter of the recipe)

Ingredients

·         2 large egg(s), separated (keep egg whites only)   

·         4 medium corn on the cob, kernels removed with a knife*   

·         1 medium sweet red pepper(s), diced the size of corn kernels   

·         1/3 cup(s) scallion(s), diced   

·         1/2 tsp table salt, or more to taste   

·         1/4 tsp black pepper, or more to taste   

·         2 Tbsp all-purpose flour   

·         2 spray(s) cooking spray, butter-flavored   

Directions

  1. In a small bowl, beat egg whites until stiff but not glossy; set aside.
  2. In a medium bowl, lightly beat egg yolks. Add corn, red pepper (or tomatoes), scallions, salt, black pepper and flour; thoroughly combine and then fold in egg whites.
  3. Coat skillet with cooking spray and warm over high heat; when skillet is hot, reduce heat to medium.
  4. Spoon a heaping tablespoon of batter onto skillet to make each fritter. (Do not press fritters down with your spatula since they are meant to be fluffy.)
  5. Cook for about 2 to 3 minutes; carefully flip and cook until lightly browned and cooked through, about 2 to 3 minutes more.
  6. Remove cooked fritters to a serving plate and cover to keep warm. Repeat until all batter is used and then serve immediately. Yields about 4 fritters per serving.

*Frozen corn can be used instead. Thoroughly thaw before using.

Chicken in Blackberry Ginger Balsamic

30 Jul

Our trip through Maine brought us to Fiore, a specialty shop for balsamic vinegars and olive oils.  One vinegar we bought was the Blackberry Ginger variety that seemed to just scream “cook with me!”  So our first meal back, that’s just what we did.

We paired it with a boxed cous cous.  DELICIOUS! And sooooo easy.  One reason I love balsamic is that it packs a lot of flavor, is easy to cook with, and super low in Weight Watcher’s Points.  

Weight Watchers Cooking: Baked Omelette

25 Jun

I wanted something hearty and healthy one night, and after flipping through Hungry-Girls’ 1-2-3 cookbook, I decided to edit one of her recipes.  She had oven-baked omelette lasagna which used zucchini instead of lasagna noodles (a recipe I MUST try, especially after ready about Lori trying it).  Unfortunately, however, on this day I didn’t have zucchini.  So I figured I’d forgo the lasagna part of the recipe and just make a giant baked omelette.  And wow was it easy!

I basically just combined everything I’d normally put in an omelette (tomatoes and mushrooms being the key pieces, plus spices) and used fat-free liquid egg substitute (I happened to use Better’n Eggs since I had so much luck with Better’n Peanut Butter). We also threw in some Purdue Short Cuts for extra protein.  Then I topped it with Weight Watchers shredded cheese…

And baked it…

The portion was HUGE for the points and I was totally stuffed after eating this.

One quarter of the full recipe is FIVE points!  That is insane!

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RECIPE
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Ingredients:

  • 3 cups Better’n Eggs (they come in a 3 pack of 1 cup containers)
  • 1/2 – 2/3 box of Purdue Short Cuts
  • 1/3 cup canned tomatoes, drained
  • 1/2 cup mushrooms, chopped
  • 3/4 cup Weight Watchers Shredded Mexican Style Cheese
  • Salt & Pepper, Garlic Powder, Oregano to taste

Directions:

  1. Preheat oven to 425 degrees F
  2. Spray a 9×13 inch baking pan with nonstick spray (sides too)
  3. In a bowl, mix all ingredients except cheese
  4. Pour mixture into pan
  5. Top with cheese
  6. Bake 20-25 minutes or until lightly brown and cooked through

Chicken Tarts

21 Jun

I like easy recipes that look really complex.  And there is something about individual portions that always make a dish look that much more difficult.  Muffin tins are a favorite of mine for making dishes like the Crustless Ham & Egg Tarts and this new recipe for Chicken Tarts.

The secret to these tarts is the Pillsbury Crescent Seamless Recipe Creations Dough.  Someone over there got wise that their crescent rolls were being used for more than just their cut out triangles were originated for and made some that are a single sheet of dough (rather than perforated).  Genius!

For this recipe, you roll the dough out and then push it out a bit more with a rolling pin so you can cut out 12 squares that will line a muffin cup. (The best tool for this is a pizza cutter!)

Then you put the dough into each muffin cup and build it up the side.  It didn’t quite reach the top of most of my cups, but it still worked well.

Then… you fill it!  We went with mushrooms and already cooked chicken slices that we made into bite size pieces (Purdue Shortcuts… another favorite easy food staple of mine).

Then we topped each cup with some canned tomatoes (and shredded Weight Watchers cheese) and popped them in the oven.

The looked and smelled SO good!

And they came out perfectly browned… just a little bit crispy and then that buttery, fluffy goodness on the inside.

With 3 per serving, this was very filling and SO savory and satisfying for just 7.5 points!

Paired with some zero point (frozen) spinach and onions… hard to beat!   

The prep time on these was so little, and with so many pre-made pieces, it just comes together perfectly.  

Bake time was 15-20 minutes (until the edges start to brown) at 375 degrees F.  Even though they smell delicious, let them cool for a few minutes.

Ostrich: The perfect diet food

7 Jun

I have the incredible fortune of working right by the Union Square Greenmarket. Besides going out for awesome lunches, fresh veggies, wine tasting, and buying   beautiful flowers, they sometimes have some rareties.  It was here that we secured our bison meat as well as the ramps (and miscellaneous other goodies!).  As I was searching for lunch, there was a vender cooking up some ostrich meat and singing it’s praises. 

What is so good about ostrich? Glad you asked! It is high in protein and very low in fat (even less than turkey and less than half of chicken!) It’s low in calories and high in iron (the meat is almost as red as steak).  Oh… and it’s delicious!  The vendor was giving samples and good thing as it convinced me to buy them (even though they were quite expensive at $20 for this steak for 2).

We paired it with delicious roasted cauliflower.

It was a FANTASTIC portion and my whole plate came to just 8 points.

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RECIPE
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Ingredients:

  • 4-4oz Ostrich Steaks (no thicker than 3/4”)
  • 1/4 tsp. Garlic Powder
  • 1 tbsp. Worcestershire sauce
  • 1/2 tsp. Salt

Directions:

  1. Marinate ostrich steaks in wocester sauce, garlic powder, and salt for about 30 minutes to an hour 
  2. Preheat oven to 350 degrees F
  3. Roast for about 15 minutes per pound (internal temp should be about 155 degrees)
  4. Remove from oven and slice

Roasted Veggies

19 May

It’s beet season!  I love beets, though I only discovered that recently.  The one thing I dislike about beets, however, is how they turn everything bright pink. But they’re worth it.  I have never just cooked up beets myself, however, so I had to Google the best way to peel a beet. Turns out it’s pretty easy! Just roast them and then use a spoon to slide between the skin and the beet under running water and it just peels right off.

They cook up so beautifully that I just had to take a few glamour shots…


We were in a veggie roasting mood, so we also threw some mushrooms, onions, carrots, and (our new favorite) daikon onto a pan and cooked up a zero point veggie feast!

In general, you can basically roast any veggie.  To keep it point free, put it on a Silpat and then spray it quickly with some cooking spray.  Put in a 400 degree oven and roast for about 20 minutes (thicker, heavier veggies may take longer).  I test for doneness along the way, however, this formula works for most hard vegetables.

Bison Stew

5 May

While wandering around the Union Square Farmer’s Market in search of something unique to cook, we stumbled upon someone selling a bison london broil.  So we went for it! I had no idea how to cook bison correctly, but I found a recipe for stew that sounded phenom.

Bison is healthier than beef as it is very low in fat.  I figured what better way to eat stew than a low fat version filled with veggies?

First, we cubed the steak and coated it in (whole wheat) flour.  Then we browned it in the cast iron pot (how did I ever live without this thing?) and then stored it in the lid.

Then we cut up a whole bunch of veggies that sounded good (we went with onions, mushrooms, carrots, swiss chard stems, and dikon)

Threw the veggies into the pot that originally browned the meat and let them soften a bit.

Put everything back together in one pot.

Then added some liquids.  We went chicken stock, tomato sauce, a can of fire roasted tomatoes with liquid (seemed like an easy trade for V8 juice), and red wine.

Then we let it simmer… and simmer… and simmer.   (In between, I went in and scraped up the yummy stuff from the bottom of the pan and mixed it in).  Cooking in liquid like this makes it tender.  After about two hours, it was delish!

We paired it with some delicious wilted rainbow swiss chard.

The daikon actually wound up tasting like roasted potatoes.  Delicious!

The recipe was easy, hearty, and incredibly filling.  We used nearly two pounds of bison meat and wound up with at least six meals.  Each serving (1 of 6) was ~6.5 points from my estimation.  I hear it freezes well too!

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RECIPES
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Ingredients:

  • ~2 pounds of bison london broil, cubed
  • 2 Tbl. Olive oil
  • Flour (whole wheat if you like it a little healthier)
  • Carrots, sliced (we used 2 large)
  • Daikon, sliced (2 large)
  • Onion, sliced (1 big onion)
  • Swiss chard stems, sliced (from one bunch)
  • 6 cloves garlic
  • 2 cups Red wine (the recipe called for burgundy, but we went with boxed!)
  • 1 can Broth (beef is probably better, but we went reduced fat chicken broth)
  • 1 can V-8 Juice (we substituted with canned fire roasted tomatoes and their juice)
  • 1 Tbl. Oregano
  • 1 Tbl. Italian Seasoning
  • 1 Tbl. Parsley
  • Bay Leaf
  • Salt & Pepper to taste
  • Mushrooms, sliced (~2 cups)

Directions:

  1. Heat olive oil in a large pot (cast iron works best in my opinion)
  2. While oil heats, coat cubes of bison in flour (mix in a bowl or add all to a zip lock back and shake)
  3. Brown bison on all sides, stirring frequently
  4. Remove bison from pot
  5. Add all vegetables and garlic to pot except mushrooms (or any other very soft veggie that won’t stand up to long liquid cooking)
  6. Sautee over medium heat until a bit soft
  7. Return meat to pot
  8. Add liquids to pot and add spices
  9. Scrape up the meaty bits from the bottom of the pot
  10. Simmer everything for about an hour, continuing to scrape and stir
  11. Stir in mushrooms and any other soft veggies
  12. Simmer for another hour until meat is tender
  13. Remove bay leaf and adjust seasoning to your liking