Year-Round Fresh pg. 157 6 serv 3 points OVEN
3 c (3/4”) cubes peeled seeded butternut squash
2 poblano peppers, diced
1 onion, chopped
4 garlic cloves, minced
2 T chili powder
1 T ground cumin
1 t salt
½ t chipotle chile powder
1 (28 oz) can petite diced tomatoes
1 (15 ½ oz) can black beans, rinsed and drained
1 c frozen corn kernels
1 ½ c reduced-sodium vegetable broth
1 c cooked farro
6 T light sour cream
6 T shredded reduced-fat Cheddar Cheese
1. Preheat oven to 400. Line rimmed baking sheet with foil and spray with nonstick spray.
2. Spread squash on half of baking sheet and poblano peppers on other half. Lightly spray vegetables with nonstick spray. Bake, stirring once, until peppers are tender, about 25 minutes. Transfer peppers to plate. Spread out squash and return to oven. Bake until squash is tender, about 10 minutes longer.
3. Spray Dutch oven with nonstick spray and set over medium-high heat. Add onion and cook, stirring often, until onion begins to brown, 6 minutes. Stir in garlic, chii powder, cumin, salt, and chipotle chile powder and cook, stirring constantly, until fragrant, about 30 seconds. Add tomatoes, beans, corn, broth, and roasted poblano peppers to Dutch oven and bring to a boil. Reduce heat and simmer, covered, 30 minutes. Stir in squash and farro and simmer until heated through, 3 minutes. Serve topped with sour cream and cheddar. (about 1 1/3 c)
Sunday, April 21, 2019
Grilled Coffee-Rubbed Steak with Pear-Cranberry Salsa
Year-Round Fresh pg. 144 4 serv 5 points GRILL
1 T ground coffee
2 t packed brown sugar
1 t ground cumin
1 t salt
½ t black pepper
½ t chipotle chili powder
1 lb lean sirloin steak, trimmed (about 1” thick)
2 large firm-ripe pears, cored and diced
¼ c dried cranberries
3 T diced red onion
2 T chopped fresh cilantro
2 T lime juice
1 jalapeno pepper, seeded and minced
1. Spray grill rack with nonstick spray. Preheat grill to medium-high or prepare medium-high fire.
2. Stir together coffee, brown sugar, cumin, ¾ t salt, pepper, and chile powder in small bowl. Rub coffee mixture all over steak and let stand at room temp. 15 minutes.
3. Meanwhile, to make salsa, combine pears, cranberries, onion, cilantro, lime juice, jalapeno, and remaining ¼ t salt in small bowl.
4. Place steak on grill rack, turning occasionally, until instant-read thermometer inserted into side of steak registers 145, about 10 minutes. Transfer steak to cutting board and let stand 5 minutes. Cut steak into 24 slices. Serve steak with salsa. (6 slices steak and about 2/3 c salsa).
1 T ground coffee
2 t packed brown sugar
1 t ground cumin
1 t salt
½ t black pepper
½ t chipotle chili powder
1 lb lean sirloin steak, trimmed (about 1” thick)
2 large firm-ripe pears, cored and diced
¼ c dried cranberries
3 T diced red onion
2 T chopped fresh cilantro
2 T lime juice
1 jalapeno pepper, seeded and minced
1. Spray grill rack with nonstick spray. Preheat grill to medium-high or prepare medium-high fire.
2. Stir together coffee, brown sugar, cumin, ¾ t salt, pepper, and chile powder in small bowl. Rub coffee mixture all over steak and let stand at room temp. 15 minutes.
3. Meanwhile, to make salsa, combine pears, cranberries, onion, cilantro, lime juice, jalapeno, and remaining ¼ t salt in small bowl.
4. Place steak on grill rack, turning occasionally, until instant-read thermometer inserted into side of steak registers 145, about 10 minutes. Transfer steak to cutting board and let stand 5 minutes. Cut steak into 24 slices. Serve steak with salsa. (6 slices steak and about 2/3 c salsa).
Chicken with Roasted Grapes Sauce
Year-Round Fresh pg. 138 serv 4 2 Points oven
¾ lb red seedless grapes, stems removed (maybe more)
4 (5 oz) skinless boneless chicken breasts
1 ½ t herbs de provence
¼ t salt
1/8 t black pepper
1 t unsalted butter, softened
1 t all-purpose flour
1 t olive oil
2 small shallots, finely chopped
1 c reduced-sodium chicken broth
½ c dry red wine
1 T chopped fresh flat-leaf parsley
1. Preheat oven to 425. Spray medium rimmed baking sheet with nonstick spray
2. Place grapes on prepared baking sheet. Bake, shaking pan once, until grapes are softened and beginning to brown in spots, about 10 minutes.
3. Meanwhile, sprinkle chicken with 1 t of herbs de Provence, salt, and pepper. Stir together butter and flour in small bowl and set aside.
4. Heat oil in large nonstick skillet over medium heat. Add chicken and cook, turning once, until browned and cooked through, 8-10 minutes. Transfer chicken to serving platter and cover to keep warm.
5. Add shallots, broth, and wine to skillet. Increase heat to medium-high and bring to boil. Cook, stirring to scrape up bits, until liquid is reduced to ¾ c, 3-4 minutes. Add flour mixture and cook, whisking constantly, util sauce thickens slightly and is reduced to about ½ c, 1-2 minutes longer. Stir in grapes, remaining ½ t herbes de Provence, and any pan juices.
6. Spoon sauce over chicken. Sprinkle with parsley and serve.
¾ lb red seedless grapes, stems removed (maybe more)
4 (5 oz) skinless boneless chicken breasts
1 ½ t herbs de provence
¼ t salt
1/8 t black pepper
1 t unsalted butter, softened
1 t all-purpose flour
1 t olive oil
2 small shallots, finely chopped
1 c reduced-sodium chicken broth
½ c dry red wine
1 T chopped fresh flat-leaf parsley
1. Preheat oven to 425. Spray medium rimmed baking sheet with nonstick spray
2. Place grapes on prepared baking sheet. Bake, shaking pan once, until grapes are softened and beginning to brown in spots, about 10 minutes.
3. Meanwhile, sprinkle chicken with 1 t of herbs de Provence, salt, and pepper. Stir together butter and flour in small bowl and set aside.
4. Heat oil in large nonstick skillet over medium heat. Add chicken and cook, turning once, until browned and cooked through, 8-10 minutes. Transfer chicken to serving platter and cover to keep warm.
5. Add shallots, broth, and wine to skillet. Increase heat to medium-high and bring to boil. Cook, stirring to scrape up bits, until liquid is reduced to ¾ c, 3-4 minutes. Add flour mixture and cook, whisking constantly, util sauce thickens slightly and is reduced to about ½ c, 1-2 minutes longer. Stir in grapes, remaining ½ t herbes de Provence, and any pan juices.
6. Spoon sauce over chicken. Sprinkle with parsley and serve.
Smoky Sweet Potato and black bean soup
Year-Round Fresh pg. 127 8 serv 5 points STOVE
2 t olive oil
1 onion, chopped
2 garlic cloves, minced
2 t ground cumin
2 large sweet potatoes (1 ¾ lbs) peeled and cut into ½” pieces (6 cups)
2 c water
¾ t salt
2 c reduced-fat milk
1 ½ c frozen corn kernels
1 (15 ½ oz) can black beans, rinsed and drained
2 t minced chipotles in adobo
Fresh cilantro
Thinly sliced scallions
Lime wedges
1. Heat oil in Dutch oven over medium-high heat. Add onion and cook, stirring often, until softened, 5 minutes. Add garlic and cumin and cook, stirring constantly, until fragrant, about 1 minute.
2. Add sweet potatoes, water, and salt and bring to a boil. Reduce heat and simmer, covered, until vegetables are very tender, about 10 minutes.
3. Transfer 2 c of sweet-potato mixture to food processor and puree. Return puree to Dutch oven. Add milk, corn, black beans, and chipotles. Reduce heat to low and cook covered, stirring occasionally, just until heated through
(do not boil), about 5 minutes. Ladle evenly into 6 bowls; sprinkle with cilantro and scallions. Serve with lime wedges. (generous 1 cup).
2 t olive oil
1 onion, chopped
2 garlic cloves, minced
2 t ground cumin
2 large sweet potatoes (1 ¾ lbs) peeled and cut into ½” pieces (6 cups)
2 c water
¾ t salt
2 c reduced-fat milk
1 ½ c frozen corn kernels
1 (15 ½ oz) can black beans, rinsed and drained
2 t minced chipotles in adobo
Fresh cilantro
Thinly sliced scallions
Lime wedges
1. Heat oil in Dutch oven over medium-high heat. Add onion and cook, stirring often, until softened, 5 minutes. Add garlic and cumin and cook, stirring constantly, until fragrant, about 1 minute.
2. Add sweet potatoes, water, and salt and bring to a boil. Reduce heat and simmer, covered, until vegetables are very tender, about 10 minutes.
3. Transfer 2 c of sweet-potato mixture to food processor and puree. Return puree to Dutch oven. Add milk, corn, black beans, and chipotles. Reduce heat to low and cook covered, stirring occasionally, just until heated through
(do not boil), about 5 minutes. Ladle evenly into 6 bowls; sprinkle with cilantro and scallions. Serve with lime wedges. (generous 1 cup).
Steak with Balsamic-Molasses Sauce and Roasted Green Beans
Year-Round Fresh pg. 85 4 serv 6 points
1 pound green beans, trimmed
2 t olive oil
¾ t salt
½ t salt-free steak grilling seasoning
3 T balsamic vinegar
2 T molasses
¾ t chopped fresh rosemary
1 (1 lb) lean boneless sirloin steak, trimmed
¾ t black pepper
1 shallot, finely chopped
¼ c orange juice
1. Preheat oven to 425
2. Place green beans in large rimmed baking pan, Drizzle with oil and sprinkle with ½ t salt and grilling seasoning. Spread in even layer and bake, stirring once, until lightly browned and crisp-tender, about 18 minutes.
3. Meanwhile, stir together vinegar, molasses, and rosemary in small bowl.
Brush both sides of steak lightly with some of the molasses mixture. Sprinkle steak with pepper and remaining ¼ salt.
4. Heat large heavy skillet over medium-high heat. Lightly spray steak with olive oil nonstick spray. Place steak in skillet and cook, turning once, until instant-read thermometer inserted into center of steak registers 145, 8-10 minutes. Transfer steak to cutting board and let stand 5 minutes.
5. Reduce heat to low. Add shallot and OJ to skillet and cook, scraping up browned bits from bottom of pan, until shallot is softened, 2 minutes. Stir in remaining molasses mixture and bring to simmer. Remove from heat.
6. Cut steak across grain into 12 thin slices. Divide steak evenly among 4 plates and drizzle with sauce. Serve with green beans
1 pound green beans, trimmed
2 t olive oil
¾ t salt
½ t salt-free steak grilling seasoning
3 T balsamic vinegar
2 T molasses
¾ t chopped fresh rosemary
1 (1 lb) lean boneless sirloin steak, trimmed
¾ t black pepper
1 shallot, finely chopped
¼ c orange juice
1. Preheat oven to 425
2. Place green beans in large rimmed baking pan, Drizzle with oil and sprinkle with ½ t salt and grilling seasoning. Spread in even layer and bake, stirring once, until lightly browned and crisp-tender, about 18 minutes.
3. Meanwhile, stir together vinegar, molasses, and rosemary in small bowl.
Brush both sides of steak lightly with some of the molasses mixture. Sprinkle steak with pepper and remaining ¼ salt.
4. Heat large heavy skillet over medium-high heat. Lightly spray steak with olive oil nonstick spray. Place steak in skillet and cook, turning once, until instant-read thermometer inserted into center of steak registers 145, 8-10 minutes. Transfer steak to cutting board and let stand 5 minutes.
5. Reduce heat to low. Add shallot and OJ to skillet and cook, scraping up browned bits from bottom of pan, until shallot is softened, 2 minutes. Stir in remaining molasses mixture and bring to simmer. Remove from heat.
6. Cut steak across grain into 12 thin slices. Divide steak evenly among 4 plates and drizzle with sauce. Serve with green beans
Grilled chicken with peach BBQ sauce
Year-Round Fresh pg. 82 6 serv 4 points GRILL
3 t olive oil
1 small red onion, finely chopped
1 small garlic clove, minced
1 t chili powder
2 ripe peaches, pitted and sliced
1 c strained tomatoes (see tip on pg 98)
1 T tomato paste
¼ c cider vinegar
1 t yellow mustard
¾ t salt
¼ t cayenne
6 (5 oz) bone-in skinless, chicken thighs, trimmed
1. Spray grill rack with nonstick spray. Preheat grill to medium or prepare medium fire.
2. Heat 1 t oil in medium saucepan over medium heat. Add onion, garlic, and ½ t chili powder and cook, stirring often until onion begins to soften, about 3 minutes. Add peaches, strained tomatoes, tomato paste, vinegar, mustard, ½ t of salt, and cayenne and bring to a boil. Cook, stirring occasionally, until peaches are very tender about 8 minutes. Let stand 5 minutes.
3. Transfer to blender and puree. Press puree through strainer and discard solids. (Sauce can be made up to 4 days ahead and stored in a covered container in the fridge. Bring to room temp before serving).
4. Place chicken, remaining 2 t oil, remaining ½ t chili powder, and remaining ¼ t salt in medium bowl and turn chicken to coat. Place chicken on grill rack and grill, turning occasionally, until cooked through, 10-12 minutes, basting with ½ c of sauce during last 5 minutes of grilling. Serve chicken with remaining sauce.
3 t olive oil
1 small red onion, finely chopped
1 small garlic clove, minced
1 t chili powder
2 ripe peaches, pitted and sliced
1 c strained tomatoes (see tip on pg 98)
1 T tomato paste
¼ c cider vinegar
1 t yellow mustard
¾ t salt
¼ t cayenne
6 (5 oz) bone-in skinless, chicken thighs, trimmed
1. Spray grill rack with nonstick spray. Preheat grill to medium or prepare medium fire.
2. Heat 1 t oil in medium saucepan over medium heat. Add onion, garlic, and ½ t chili powder and cook, stirring often until onion begins to soften, about 3 minutes. Add peaches, strained tomatoes, tomato paste, vinegar, mustard, ½ t of salt, and cayenne and bring to a boil. Cook, stirring occasionally, until peaches are very tender about 8 minutes. Let stand 5 minutes.
3. Transfer to blender and puree. Press puree through strainer and discard solids. (Sauce can be made up to 4 days ahead and stored in a covered container in the fridge. Bring to room temp before serving).
4. Place chicken, remaining 2 t oil, remaining ½ t chili powder, and remaining ¼ t salt in medium bowl and turn chicken to coat. Place chicken on grill rack and grill, turning occasionally, until cooked through, 10-12 minutes, basting with ½ c of sauce during last 5 minutes of grilling. Serve chicken with remaining sauce.
White bean pita burgers with yogurt-tahini sauce
Year-Round Fresh pg. 77 4 serv. 6 points STOVE
1 15 oz can cannellini beans, rinsed and drained
¾ c whole wheat panko bread crumbs
1 carrot, finely shredded
3 T chopped fresh flat-leaf parsley
1 lg egg
½ plus 1/8 t salt
½ t ground cumin
¼ t ground coriander
1/8 t cayenne
3 t olive oil
¼ c plus 2 T plain fat-free Greek yogurt
¼ c water
1 ½ T tahini
1 ½ T lemon juice
1 garlic clove, minced
4 (6”) whole wheat pita breads, halved
8 romaine or Bibb lettuce leaves
8 heirloom tomato slices, halved
Lemon wedges
1. Place beans in large bowl. Using potato masher or fork, coarsely mash beans. Add panko, carrot, parsley, egg, ½ t salt, ¼ t cumin, coriander, and cayenne and stir to combine. Shape mixture into 8 small patties.
2. Heat 2 t of oil in large nonstick skillet over medium heat. Add patties and cook, turning once until lightly browned, about 8 minutes.
3. Meanwhile, to make sauce, whisk together yogurt, tahini, water, lemon juice, garlic, remaining 1 t oil, remaining 1/8 t salt, and remaining ¼ t cumin in small bowl.
4. Line pita breads with lettuce leaves; fill with burgers and tomato slices. Drizzle with sauce. Serve with lemon wedges. (2 filled pita halves is one serving)
1 15 oz can cannellini beans, rinsed and drained
¾ c whole wheat panko bread crumbs
1 carrot, finely shredded
3 T chopped fresh flat-leaf parsley
1 lg egg
½ plus 1/8 t salt
½ t ground cumin
¼ t ground coriander
1/8 t cayenne
3 t olive oil
¼ c plus 2 T plain fat-free Greek yogurt
¼ c water
1 ½ T tahini
1 ½ T lemon juice
1 garlic clove, minced
4 (6”) whole wheat pita breads, halved
8 romaine or Bibb lettuce leaves
8 heirloom tomato slices, halved
Lemon wedges
1. Place beans in large bowl. Using potato masher or fork, coarsely mash beans. Add panko, carrot, parsley, egg, ½ t salt, ¼ t cumin, coriander, and cayenne and stir to combine. Shape mixture into 8 small patties.
2. Heat 2 t of oil in large nonstick skillet over medium heat. Add patties and cook, turning once until lightly browned, about 8 minutes.
3. Meanwhile, to make sauce, whisk together yogurt, tahini, water, lemon juice, garlic, remaining 1 t oil, remaining 1/8 t salt, and remaining ¼ t cumin in small bowl.
4. Line pita breads with lettuce leaves; fill with burgers and tomato slices. Drizzle with sauce. Serve with lemon wedges. (2 filled pita halves is one serving)
Asian peanut chicken salad
Year-Round Fresh pg. 71 6 serv. 3 points STOVE
1 c frozen shelled edamame
¼ c smooth peanut butter
3 T hoisin sauce
3 T rice vinegar
2 T water
2 t reduced-sodium soy sauce
¾ t hot sauce
1 lg scallion, sliced
1 t chopped, peeled fresh ginger
¾ t salt
6 c loosely packed thinly sliced Napa cabbage
2 c shredded cooked skinless boneless chicken breast
2 lg. carrots, shredded
1 English (seedless) cucumber, halved lengthwise and thinly sliced
1 c lightly packed whole fresh cilantro leaves
1. Bring small saucepan of water to a boil over medium-high heat. Add edamame and cook 5 minutes. Drain, rinse under cold water and pat dry. Transfer to large bowl.
2. Meanwhile, combine peanut butter, hoisin sauce, vinegar, water, soy sauce, hot sauce, scallion, ginger, and salt in blender and puree.
3. Add cabbage, chicken, carrots, cucumber, and cilantro to bowl with edamame. Add PB mixture and toss to combine. Serve immediately.
1 c frozen shelled edamame
¼ c smooth peanut butter
3 T hoisin sauce
3 T rice vinegar
2 T water
2 t reduced-sodium soy sauce
¾ t hot sauce
1 lg scallion, sliced
1 t chopped, peeled fresh ginger
¾ t salt
6 c loosely packed thinly sliced Napa cabbage
2 c shredded cooked skinless boneless chicken breast
2 lg. carrots, shredded
1 English (seedless) cucumber, halved lengthwise and thinly sliced
1 c lightly packed whole fresh cilantro leaves
1. Bring small saucepan of water to a boil over medium-high heat. Add edamame and cook 5 minutes. Drain, rinse under cold water and pat dry. Transfer to large bowl.
2. Meanwhile, combine peanut butter, hoisin sauce, vinegar, water, soy sauce, hot sauce, scallion, ginger, and salt in blender and puree.
3. Add cabbage, chicken, carrots, cucumber, and cilantro to bowl with edamame. Add PB mixture and toss to combine. Serve immediately.
Grilled Asian Chicken with Carrot-Cucumber Slaw
Year-Round Fresh pg.814 serv 2 points
4 (4 oz) boneless, skinless chicken breasts
2 T reduced- sodium soy sauce
2 T lime juice
1 garlic clove, minced
2 t chopped peeled fresh ginger
2 t honey
2 t canola oil
1 ½ t Asian (dark) sesame oil
¾ t salt
3 radishes, cut into matchstick strips
½ English (seedless) cucumber, cut into matchstick strips
2 T minced fresh cilantro
1 T minced fresh mint
1. Combine chicken, soy sauce, 1 T lime juice, garlic, ginger, 1 t honey, 1 t canola oil, and 1 t of sesame oil in large, Ziploc bag. Squeeze out air and seal bag; turn to coat chicken. Refrigerate 30 minutes.
2. Spray grill rack with nonstick spray. Preheat grill to medium or prepare medium fire.
3. Whisk together remaining 1 T lime juice, remaining 1 t honey, 1 t canola oil, ½ t sesame oil, and ¼ t salt in small bowl and set aside.
4. Remove chicken from marinade and discard marinade. Sprinkle chick with remaining ½ t of salt. Place on grill rack and grill, turning once, until cooked through, about 6-8 minutes.
5. Add lime juice mixture to radish mixture and toss to coat. Serve chicken with salad.
4 (4 oz) boneless, skinless chicken breasts
2 T reduced- sodium soy sauce
2 T lime juice
1 garlic clove, minced
2 t chopped peeled fresh ginger
2 t honey
2 t canola oil
1 ½ t Asian (dark) sesame oil
¾ t salt
3 radishes, cut into matchstick strips
½ English (seedless) cucumber, cut into matchstick strips
2 T minced fresh cilantro
1 T minced fresh mint
1. Combine chicken, soy sauce, 1 T lime juice, garlic, ginger, 1 t honey, 1 t canola oil, and 1 t of sesame oil in large, Ziploc bag. Squeeze out air and seal bag; turn to coat chicken. Refrigerate 30 minutes.
2. Spray grill rack with nonstick spray. Preheat grill to medium or prepare medium fire.
3. Whisk together remaining 1 T lime juice, remaining 1 t honey, 1 t canola oil, ½ t sesame oil, and ¼ t salt in small bowl and set aside.
4. Remove chicken from marinade and discard marinade. Sprinkle chick with remaining ½ t of salt. Place on grill rack and grill, turning once, until cooked through, about 6-8 minutes.
5. Add lime juice mixture to radish mixture and toss to coat. Serve chicken with salad.
Cajun pork chops with pineapple-rum salsa
pg 238 Year Round fresh 4 servings; 6 points
2 t Cajun seasoning
1 t paprika
4 (4 oz) lean center-cut boneless pork loin chops, trimmed
2 T dark rum
4 t brown sugar
1 ½ c diced fresh pineapple
1 plum tomato, diced
¼ small red onion, chopped
¼ c coarsely chopped fresh cilantro
1 t chopped jalapeno pepper
Pinch salt
1. Stir together Cajun seasoning and paprika in small bowl. Rub porch chops all over with spice mixture.
2. Spray ridged grill pan with nonstick spray and set over medium-high heat. Add pork chops and cook, turning once, until instant-read thermometer inserted into sides of chops reads 145, 6-8 minutes.
3. Meanwhile combine rum and bown sugar in medium bowl and stir together imtil sugar dissolves. Add pineapple, tomato, onion, cilantro, jalapeno, and salt, and stir gently to combine. Serve pork with salsa.
2 t Cajun seasoning
1 t paprika
4 (4 oz) lean center-cut boneless pork loin chops, trimmed
2 T dark rum
4 t brown sugar
1 ½ c diced fresh pineapple
1 plum tomato, diced
¼ small red onion, chopped
¼ c coarsely chopped fresh cilantro
1 t chopped jalapeno pepper
Pinch salt
1. Stir together Cajun seasoning and paprika in small bowl. Rub porch chops all over with spice mixture.
2. Spray ridged grill pan with nonstick spray and set over medium-high heat. Add pork chops and cook, turning once, until instant-read thermometer inserted into sides of chops reads 145, 6-8 minutes.
3. Meanwhile combine rum and bown sugar in medium bowl and stir together imtil sugar dissolves. Add pineapple, tomato, onion, cilantro, jalapeno, and salt, and stir gently to combine. Serve pork with salsa.
Turkey, Swiss, and avocado panini
p. 230 Year Round Fresh 2 servings 10 points
4 (1 oz) slices multigrain bread
1 ½ T wasabi sauce
½ c loosely packed baby spinach
1 small plum tomato sliced
½ ripe avocado, thinly sliced
6 oz reduced-sodium sliced deli turkey
2 oz reduced-fat sliced Swiss cheese
1. Spread one side of bread slices with wasabi sauce. Layer 2 slices of bread evenly with spinach, tomato, avocado, turkey, and Swiss cheese. Top with remaining bread slices.
2. Spray ridged grill pan with nonstick spray and set over medium-high heat. Place sandwiches in pan and top with another heavy skillet to weigh them. Cook until cheese is melted and tolls are golden brown and crispy, about 2 minutes on each side.
4 (1 oz) slices multigrain bread
1 ½ T wasabi sauce
½ c loosely packed baby spinach
1 small plum tomato sliced
½ ripe avocado, thinly sliced
6 oz reduced-sodium sliced deli turkey
2 oz reduced-fat sliced Swiss cheese
1. Spread one side of bread slices with wasabi sauce. Layer 2 slices of bread evenly with spinach, tomato, avocado, turkey, and Swiss cheese. Top with remaining bread slices.
2. Spray ridged grill pan with nonstick spray and set over medium-high heat. Place sandwiches in pan and top with another heavy skillet to weigh them. Cook until cheese is melted and tolls are golden brown and crispy, about 2 minutes on each side.
Lemon chicken with tomato, olive, and feta salad
pg 223 Year-round fresh 4 servings 1 point
4 (5 oz) thin-sliced skinless boneless chicken cutlets
Grated zest and juice of 1 lemon
½ t salt
¼ t black pepper
1 pint grape tomatoes, halved
¼ c pitted Kalamata olives, coarsely chopped
¼ c crumbled, red-fat feta cheese
2 T thinly sliced fresh mint
1 ½ t olive oil
1. Heat ridged grill pan over medium-high heat. Sprinkle chicken with lemon zest, salt, and 1/8 t pepper. Lightly spray chicken with olive oil nonstick spray. Place chicken in grill pan and cook, turning chicken once, uuntil cooked through, about 8 minutes.
2. Meanwhile, to make salad, combine lemon juice, tomatoes, olives, feta, mint, oil, and remaining 1/8 t pepper in medium bowl and toss to mix well.
4 (5 oz) thin-sliced skinless boneless chicken cutlets
Grated zest and juice of 1 lemon
½ t salt
¼ t black pepper
1 pint grape tomatoes, halved
¼ c pitted Kalamata olives, coarsely chopped
¼ c crumbled, red-fat feta cheese
2 T thinly sliced fresh mint
1 ½ t olive oil
1. Heat ridged grill pan over medium-high heat. Sprinkle chicken with lemon zest, salt, and 1/8 t pepper. Lightly spray chicken with olive oil nonstick spray. Place chicken in grill pan and cook, turning chicken once, uuntil cooked through, about 8 minutes.
2. Meanwhile, to make salad, combine lemon juice, tomatoes, olives, feta, mint, oil, and remaining 1/8 t pepper in medium bowl and toss to mix well.
Spicy turkey, apple, and spinach panini
pg 189 Year-Round Fresh 6 points 4 serv.
2 T reduced-fat chipotle mayonnaise
4 (1 ½ oz) slices multigrain bread
16 very thin apple slices
6 oz thinly sliced skinless deli smoked turkey breast
1 c loosely packed baby spinach
2 (1 oz)slices reduced-fat Cheddar
1. Spread ½ T mayo on one side of each bread slice. Top 2 bread slices evenly with apple slices, turkey, spinach, and Cheddar. Top with remaining 2 bread slices mayo side down. Lightly spray sandwiches with olive oil nonstick spray.
2. Spray large ridged grill pan with olive oil nonstick spray and set over medium-high heat. Place sandwiches in pan and tip with another heavy skillet to weight them. Cook until cheese is melted and bread is golden brown and crispy, 2-3 minutes on each side (or grillsandwich in panini press). Cut each sandwich in half.
2 T reduced-fat chipotle mayonnaise
4 (1 ½ oz) slices multigrain bread
16 very thin apple slices
6 oz thinly sliced skinless deli smoked turkey breast
1 c loosely packed baby spinach
2 (1 oz)slices reduced-fat Cheddar
1. Spread ½ T mayo on one side of each bread slice. Top 2 bread slices evenly with apple slices, turkey, spinach, and Cheddar. Top with remaining 2 bread slices mayo side down. Lightly spray sandwiches with olive oil nonstick spray.
2. Spray large ridged grill pan with olive oil nonstick spray and set over medium-high heat. Place sandwiches in pan and tip with another heavy skillet to weight them. Cook until cheese is melted and bread is golden brown and crispy, 2-3 minutes on each side (or grillsandwich in panini press). Cut each sandwich in half.
Sweet potato-spice truffles
pg 166 Year-Round Fresh 3 points…makes 48 total OVEN 3 truffles=1 serving
1 medium sweet potato (about ½ lb)
¼ c whole blanched almonds, toasted
6 pitted medjool dates (1/2 cup)
2/3 c quick-cooking oats
2 T packed dark brown sugar
½ t pumpkin pie spice
¼ c unsweetened shredded coconut, toasted
1. Preheat oven to 400. Line small baking pan with foil
2. Prick sweet potato with knife several times and place in prepared pan. Bake until tender, about 1 hour. Cut in half, lengthwise, and let cool completely. Remove flesh and discard peel.
3. Finely chop almonds in food processor. Remove and set aside 2 T of almonds. Add dates to food processor and puree. Add sweet potato, 1/3 c of oats, brown sugar, and pie spice and puree. Scrape potato mixture into small bowl and stir in remaining oats. Cover and refrigerate 2 hours.
4. Combine reserved 2 T almonds and coconut on plate. Shape sweet potato mixture by rounded measuring teaspoonfuls into ¾” balls. Roll in coconut mixture. Store in covered container in refrigerator up to 4 days. Serve chilled.
In my opinion: Way too much work. No need to roll in balls, put in casserole dish. Yummy!
1 medium sweet potato (about ½ lb)
¼ c whole blanched almonds, toasted
6 pitted medjool dates (1/2 cup)
2/3 c quick-cooking oats
2 T packed dark brown sugar
½ t pumpkin pie spice
¼ c unsweetened shredded coconut, toasted
1. Preheat oven to 400. Line small baking pan with foil
2. Prick sweet potato with knife several times and place in prepared pan. Bake until tender, about 1 hour. Cut in half, lengthwise, and let cool completely. Remove flesh and discard peel.
3. Finely chop almonds in food processor. Remove and set aside 2 T of almonds. Add dates to food processor and puree. Add sweet potato, 1/3 c of oats, brown sugar, and pie spice and puree. Scrape potato mixture into small bowl and stir in remaining oats. Cover and refrigerate 2 hours.
4. Combine reserved 2 T almonds and coconut on plate. Shape sweet potato mixture by rounded measuring teaspoonfuls into ¾” balls. Roll in coconut mixture. Store in covered container in refrigerator up to 4 days. Serve chilled.
In my opinion: Way too much work. No need to roll in balls, put in casserole dish. Yummy!
Roasted Cauliflower “Steaks” with Tomato-Basil vinaigrette
Year-Round Fresh pg. 135 OVEN 4 serv 1 Point
1 head cauliflower (about 2 lbs)
¾ t salt
1 t grated lemon zest
1 lg plum tomato, finely chopped
¼ c chopped fresh basil
2 T rice vinegar
2 t extra virgin olive oil
1 small garlic clove, crushed
½ oz shaved Parmesan
1. Preheat oven to 375. Line large rimmed baking sheet with nonstick foil.
2. Trim green leaves and stem from cauliflower, leaving core intact so slices will hold together. Cut cauliflower into ¾ “ thick slices.
3. Spray large nonstick skillet with nonstick spray and set over medium-high heat. Add cauliflower in batches and cook until browned in spots, about 3 minutes per side. Transfer to prepared baking sheet in single layer. Spray cauliflower lightly with nonstick spray. Sprinkle with ½ t of salt and the lemon zest. Bake until tender, about 20 minutes.
4. Meanwhile, stir together tomato, basil, vinegar, oil, garlic, and remaining ¼ t salt in small bowl. Transfer cauliflower to serving platter and spoon tomato mixture over top. Sprinkle with Parmesan. (1/4 cauliflower)
1 head cauliflower (about 2 lbs)
¾ t salt
1 t grated lemon zest
1 lg plum tomato, finely chopped
¼ c chopped fresh basil
2 T rice vinegar
2 t extra virgin olive oil
1 small garlic clove, crushed
½ oz shaved Parmesan
1. Preheat oven to 375. Line large rimmed baking sheet with nonstick foil.
2. Trim green leaves and stem from cauliflower, leaving core intact so slices will hold together. Cut cauliflower into ¾ “ thick slices.
3. Spray large nonstick skillet with nonstick spray and set over medium-high heat. Add cauliflower in batches and cook until browned in spots, about 3 minutes per side. Transfer to prepared baking sheet in single layer. Spray cauliflower lightly with nonstick spray. Sprinkle with ½ t of salt and the lemon zest. Bake until tender, about 20 minutes.
4. Meanwhile, stir together tomato, basil, vinegar, oil, garlic, and remaining ¼ t salt in small bowl. Transfer cauliflower to serving platter and spoon tomato mixture over top. Sprinkle with Parmesan. (1/4 cauliflower)
Flank Steak with Cherry Tomatoes and Basil
Year-Round Fresh pg. 87 4 serv. 5 points
1 lb lean flank steak, trimmed
¼ c plus 1 T balsamic vinegar
¾ t salt
¼ t black pepper
3 t olive oil
2 garlic cloves, minced
3 c cherry tomatoes
½ c chopped fresh basil
1. Place steak in large shallow dish, drizzle with ¼ c of vinegar, and turn to coat. Cover and refrigerate 30 minutes.
2. Remove steak from vinegar and pat dry with paper towels. Discard vinegar. Sprinkle steak with ½ t salt and the pepper.
3. Heat 2 t oil in large heavy skillet over medium-high. Add steak and cook, turning occasionally, until instant-read thermometer inserted into center of steak registers 145 degrees, 8-10 minutes. Transfer to cutting board and let stand 5 minutes.
4. Meanwhile, heat remaining 1 t of oil in medium nonstick skillet over medium heat. Add garlic and cook, stirring constantly, until fragrant, 30 seconds. Add tomatoes and cook, stirring often, just until tomatoes begin to shrivel, about 4 minutes. Remove from heat and stir in remaining 1 T vinegar, basil, and remaining ¼ t salt. Cut steak thinly across grain into 12 slices. Serve steak with tomatoes. 1 serving-3 slices steak & 2/3 c tomatoes
1 lb lean flank steak, trimmed
¼ c plus 1 T balsamic vinegar
¾ t salt
¼ t black pepper
3 t olive oil
2 garlic cloves, minced
3 c cherry tomatoes
½ c chopped fresh basil
1. Place steak in large shallow dish, drizzle with ¼ c of vinegar, and turn to coat. Cover and refrigerate 30 minutes.
2. Remove steak from vinegar and pat dry with paper towels. Discard vinegar. Sprinkle steak with ½ t salt and the pepper.
3. Heat 2 t oil in large heavy skillet over medium-high. Add steak and cook, turning occasionally, until instant-read thermometer inserted into center of steak registers 145 degrees, 8-10 minutes. Transfer to cutting board and let stand 5 minutes.
4. Meanwhile, heat remaining 1 t of oil in medium nonstick skillet over medium heat. Add garlic and cook, stirring constantly, until fragrant, 30 seconds. Add tomatoes and cook, stirring often, just until tomatoes begin to shrivel, about 4 minutes. Remove from heat and stir in remaining 1 T vinegar, basil, and remaining ¼ t salt. Cut steak thinly across grain into 12 slices. Serve steak with tomatoes. 1 serving-3 slices steak & 2/3 c tomatoes
Lemon-marinated grilled summer squash with dill
4 serv 1 point GRILL Year-Round Fresh pg. 80
Grated zest and juice of 1 large lemon
1 T olive oil
1 t white balsamic vinegar
½ t salt
¼ t black pepper
2 yellow summer squash, halved crosswise and cut lengthwise into thick slices
2 zucchini, halved crosswise and cut lengthwise into thick slices
1 T small fresh dill sprig
1. Spray grill rack with nonstick spray. Preheat grill to medium or prepare medium fire.
2. Stir together lemon zest, juice, and oil, vinegar, salt, and pepper in large bowl. Add squash and zucchini and toss to coat. Let stand at room temperature about 15 minutes.
3. Remove vegetables from marinade; reserve marinade in bowl. Place vegetables on grill rack and grill, turning often, until lightly browned and crisp-tender, 8-10 minutes.
4. Return vegetables to bowl with marinade. Add dill and toss to coat. Serve warm, at room temp, or chilled. (3/4 c is one serving)
One of my FAVORITES! Serve with
Lemon-Chive Potatoes and Grilled Zucchini with Feta and Lemon
Grated zest and juice of 1 large lemon
1 T olive oil
1 t white balsamic vinegar
½ t salt
¼ t black pepper
2 yellow summer squash, halved crosswise and cut lengthwise into thick slices
2 zucchini, halved crosswise and cut lengthwise into thick slices
1 T small fresh dill sprig
1. Spray grill rack with nonstick spray. Preheat grill to medium or prepare medium fire.
2. Stir together lemon zest, juice, and oil, vinegar, salt, and pepper in large bowl. Add squash and zucchini and toss to coat. Let stand at room temperature about 15 minutes.
3. Remove vegetables from marinade; reserve marinade in bowl. Place vegetables on grill rack and grill, turning often, until lightly browned and crisp-tender, 8-10 minutes.
4. Return vegetables to bowl with marinade. Add dill and toss to coat. Serve warm, at room temp, or chilled. (3/4 c is one serving)
One of my FAVORITES! Serve with
Lemon-Chive Potatoes and Grilled Zucchini with Feta and Lemon
Cinnamon French Toast with Raspberries
Year-Round Fresh pg. 61 serv 6 3 points STOVE
2 lg egg whites
1 large egg
1/3 c low-fat milk
2 T light brown sugar
½ t cinnamon
½ t vanilla extract
6 slices light whole wheat bread
1 ½ t canola oil
3 c raspberries
1 ½ t confectioners sugar
1. Whisk together egg whites, egg, milk, brown sugar, cinnamon, and vanilla in large shallow dish.
2. Dip each slice of bread in egg mixture, turning several times to coat.
3. Heat ½ t of oil in large nonstick skillet over medium heat. Add 2 slices of bread and cook, turning once, until golden brown, about 6 minutes. Repeat with remaining ½ t oil and remaining bread. Cut each slice in half on diagonal. Top with raspberries and sprinkle with confectioners’ sugar.
2 lg egg whites
1 large egg
1/3 c low-fat milk
2 T light brown sugar
½ t cinnamon
½ t vanilla extract
6 slices light whole wheat bread
1 ½ t canola oil
3 c raspberries
1 ½ t confectioners sugar
1. Whisk together egg whites, egg, milk, brown sugar, cinnamon, and vanilla in large shallow dish.
2. Dip each slice of bread in egg mixture, turning several times to coat.
3. Heat ½ t of oil in large nonstick skillet over medium heat. Add 2 slices of bread and cook, turning once, until golden brown, about 6 minutes. Repeat with remaining ½ t oil and remaining bread. Cut each slice in half on diagonal. Top with raspberries and sprinkle with confectioners’ sugar.
Spice-crusted roast pork tenderloin with watercress salad
Year-Round Fresh pg. 31 4 serv 4 points oven
Pork:
1 garlic clove, minced
2 t chili powder
1 t ground cumin
½ t ground coriander
¼ t salt
¼ t black pepper
1 (1 pound) lean pork tenderloin, trimmed
1 t olive oil
Salad:
2 T orange juice
2 T lime juice
1 scallion, thinly sliced
1 ½ t canola oil
1 T lemon juice
1 t sugar
1 garlic clove, minced
¼ t salt
¼ t black pepper
6 c loosely packed trimmed watercress sprigs or baby greens
1 c grape or cherry tomatoes, halved
1. Preheat oven to 425
2. To make pork, combine garlic, chili powder, cumin, coriander, salt, and pepper in small bowl. Rub seasoning on all sides of tenderloin.
3. Heat oil in large, ovenproof skillet over medium-high heat. Add tenderloin and cook, turning occasionally, until browned on all sides, about 8 minutes. Transfer skillet to oven and bake until instant-read thermometer inserted into center registers 145 degrees, 15-20 minutes. Let pork rest 5 minutes, then cut into 24 slices.
4. Meanwhile, to make dressing, whisk together OJ, lime juice, scallion, oil, lemon juice, sugar, garlic, salt, and pepper in small bowl.
5. Arrange watercress and tomatoes on serving platter. Top with tenderloin slices; drizzle with dressing. 6 slices=1 serving
Pork:
1 garlic clove, minced
2 t chili powder
1 t ground cumin
½ t ground coriander
¼ t salt
¼ t black pepper
1 (1 pound) lean pork tenderloin, trimmed
1 t olive oil
Salad:
2 T orange juice
2 T lime juice
1 scallion, thinly sliced
1 ½ t canola oil
1 T lemon juice
1 t sugar
1 garlic clove, minced
¼ t salt
¼ t black pepper
6 c loosely packed trimmed watercress sprigs or baby greens
1 c grape or cherry tomatoes, halved
1. Preheat oven to 425
2. To make pork, combine garlic, chili powder, cumin, coriander, salt, and pepper in small bowl. Rub seasoning on all sides of tenderloin.
3. Heat oil in large, ovenproof skillet over medium-high heat. Add tenderloin and cook, turning occasionally, until browned on all sides, about 8 minutes. Transfer skillet to oven and bake until instant-read thermometer inserted into center registers 145 degrees, 15-20 minutes. Let pork rest 5 minutes, then cut into 24 slices.
4. Meanwhile, to make dressing, whisk together OJ, lime juice, scallion, oil, lemon juice, sugar, garlic, salt, and pepper in small bowl.
5. Arrange watercress and tomatoes on serving platter. Top with tenderloin slices; drizzle with dressing. 6 slices=1 serving
Scrambled egg, goat cheese, and tomato sandwiches
Year-Round Fresh pg. 55 4 serv 4 points
6 large eggs
½ t salt
1/8 t black pepper
2 t canola oil
2 oz goat cheese, crumbled
2 light whole-grain English muffins, split and toasted
4 (1/2”) slices of large tomato
2 T chopped fresh basil
1. Whisk together eggs, salt, and pepper in medium bowl.
2. Heat oil in large nonstick skillet over medium-low heat. Add egg mixture to skillet and cook, stirring gently, 2 minutes. Add goat cheese and continue to cook and stir, until eggs are set but still moist, 1 minute longer.
3. Divide English muffin halves among 4 plates. Top each with tomato slice and then eggs. Sprinkle with basil and serve at once.
6 large eggs
½ t salt
1/8 t black pepper
2 t canola oil
2 oz goat cheese, crumbled
2 light whole-grain English muffins, split and toasted
4 (1/2”) slices of large tomato
2 T chopped fresh basil
1. Whisk together eggs, salt, and pepper in medium bowl.
2. Heat oil in large nonstick skillet over medium-low heat. Add egg mixture to skillet and cook, stirring gently, 2 minutes. Add goat cheese and continue to cook and stir, until eggs are set but still moist, 1 minute longer.
3. Divide English muffin halves among 4 plates. Top each with tomato slice and then eggs. Sprinkle with basil and serve at once.
Filets mignons with spring onion salsa verde
Year-Round Fresh pg. 28 4 serv. 4 points STOVE
3 t olive oil
½ Vidalia or other sweet onion, thinly sliced
1 garlic clove, minced
1/8 t red pepper flakes
2/3 c ch. Flat-leaf parsley
1/3 c finely ch. Fresh basil
1 T drained capers
½ t grated lemon zest
1 T lemon juice
¾ t salt
4 (4 oz) lean filets mignons, trimmed
1/8 t coarsely ground black pepper
2 small radishes, very thinly sliced
1. Heat 2 t of oil in skillet over medium heat. Add onion , garlic, and red pepper flakes and cook, stirring constantly, until onion is crisp-tender 2 minutes. Transfer to medium bowl and stir in parsley, basil , capers, lemon zest, and juice, and ¼ t salt. Transfer to bowl and cover to keep warm.
2. Wipe out skillet. Heat remaining 1 t oil in same skillet over medium-high heat. Sprinkle steaks with remaining ½ t of salt and the black pepper. Add steaks to skillet and cook, turning once, until instant-read thermometer inserted into sides of steaks registers 145 degrees, 4-5 minutes. Serve steaks with onion mixture and top with sliced radishes.
3 t olive oil
½ Vidalia or other sweet onion, thinly sliced
1 garlic clove, minced
1/8 t red pepper flakes
2/3 c ch. Flat-leaf parsley
1/3 c finely ch. Fresh basil
1 T drained capers
½ t grated lemon zest
1 T lemon juice
¾ t salt
4 (4 oz) lean filets mignons, trimmed
1/8 t coarsely ground black pepper
2 small radishes, very thinly sliced
1. Heat 2 t of oil in skillet over medium heat. Add onion , garlic, and red pepper flakes and cook, stirring constantly, until onion is crisp-tender 2 minutes. Transfer to medium bowl and stir in parsley, basil , capers, lemon zest, and juice, and ¼ t salt. Transfer to bowl and cover to keep warm.
2. Wipe out skillet. Heat remaining 1 t oil in same skillet over medium-high heat. Sprinkle steaks with remaining ½ t of salt and the black pepper. Add steaks to skillet and cook, turning once, until instant-read thermometer inserted into sides of steaks registers 145 degrees, 4-5 minutes. Serve steaks with onion mixture and top with sliced radishes.
Mini Chocolate Banana Cupcakes with Peanut Butter Frosting
24 serv 3 points Cook Up Comfort
¾ c all purpose flour
1/3 c unsweetened cocoa powder
1 t baking powder
1 t baking soda
¼ t fine salt
3 ripe small bananas, mashed
¼ c plain low-fat Greek yogurt
1/3 c sugar
1 lg egg
1 t vanilla extract
2/3 c semi-sweet chocolate chips
1 c frozen light whipped topping, thawed
3 T creamy peanut butter
Flaky sea salt optional
1. Preheat oven to 350
2. Whisk together flour through salt in small bowl. Mix together bananas through vanilla in large bowl. With rubber spatula, fold flour mixture into banana mixture just until combined; gently stir in chocolate chips.
3. Spray 24 minu cup muffin pan with nonstick spray or line with paper liners; fill each with 1 heaping tablespoon batter. Bake until toothpick inserted into center of muffin comes out clean, about 13 minutes. Let cool in pan on wire rack about 45 minutes.
4. Meanwhile, to make frosting, whisk together whipped topping and peanut butter until light and fluffy. Frost each cupcake with 1 rounded teaspoon of frosting; refrigerate until ready to serve. Sprinkle tops with a few grains of sea salt.
¾ c all purpose flour
1/3 c unsweetened cocoa powder
1 t baking powder
1 t baking soda
¼ t fine salt
3 ripe small bananas, mashed
¼ c plain low-fat Greek yogurt
1/3 c sugar
1 lg egg
1 t vanilla extract
2/3 c semi-sweet chocolate chips
1 c frozen light whipped topping, thawed
3 T creamy peanut butter
Flaky sea salt optional
1. Preheat oven to 350
2. Whisk together flour through salt in small bowl. Mix together bananas through vanilla in large bowl. With rubber spatula, fold flour mixture into banana mixture just until combined; gently stir in chocolate chips.
3. Spray 24 minu cup muffin pan with nonstick spray or line with paper liners; fill each with 1 heaping tablespoon batter. Bake until toothpick inserted into center of muffin comes out clean, about 13 minutes. Let cool in pan on wire rack about 45 minutes.
4. Meanwhile, to make frosting, whisk together whipped topping and peanut butter until light and fluffy. Frost each cupcake with 1 rounded teaspoon of frosting; refrigerate until ready to serve. Sprinkle tops with a few grains of sea salt.
Strawberry White Chocolate Bread Pudding
Cook Up Comfort 7 points OVEN
5 oz ciabatta bread , cut into 1” chunks, about 4 c total
3 T raisins
½ lb strawberries, hulled, Halved if small, quartered if large
1 t unsalted butter, melted
3 lg eggs
2 c reduced fat 2% milk
1 T granulated sugar
¾ t vanilla extract
1 ½ oz white chocolate, chopped
1 t powdered sugar
1. Spray 1 qt casserole dish with nonstick spray. Put one half of bread into dish, then scatter with ½ raisins, and ½ of strawberries. Scatter remaining bread on top and drizzle with melted butter. Top with remaining raisins and strawberries.
2. Beat eggs in medium bowl until frothy. Bat in milk, granulated sugar, and vanilla. Pour egg mixture over bread, making sure each piece is coated. Gently press bread into the liquid to saturate. Set dish aside 15 minutes to allow bread to soak up liquid.
3. Preheat oven to 350.
4. Bake pudding 30 minutes. Scatter white chocolate over top. Continue to bake until custard is softly set and bread is golden and crisped 15-20 minutes longer. Let cool 5 minutes. Place confectioners sugar in small sieve and dust top of pudding. Divide evenly among 6 bowls and serve warm.
5 oz ciabatta bread , cut into 1” chunks, about 4 c total
3 T raisins
½ lb strawberries, hulled, Halved if small, quartered if large
1 t unsalted butter, melted
3 lg eggs
2 c reduced fat 2% milk
1 T granulated sugar
¾ t vanilla extract
1 ½ oz white chocolate, chopped
1 t powdered sugar
1. Spray 1 qt casserole dish with nonstick spray. Put one half of bread into dish, then scatter with ½ raisins, and ½ of strawberries. Scatter remaining bread on top and drizzle with melted butter. Top with remaining raisins and strawberries.
2. Beat eggs in medium bowl until frothy. Bat in milk, granulated sugar, and vanilla. Pour egg mixture over bread, making sure each piece is coated. Gently press bread into the liquid to saturate. Set dish aside 15 minutes to allow bread to soak up liquid.
3. Preheat oven to 350.
4. Bake pudding 30 minutes. Scatter white chocolate over top. Continue to bake until custard is softly set and bread is golden and crisped 15-20 minutes longer. Let cool 5 minutes. Place confectioners sugar in small sieve and dust top of pudding. Divide evenly among 6 bowls and serve warm.
Angel Food Cake with Peach-Bourbon Sauce
Cook Up Comfort pg 243 {16 servings} 5 points OVEN
1 ¼ c sugar
1 c cake flour
¼ t salt
12 large egg whites
1 ½ t cream of tartar
1 ½ t vanilla extract
¼ t almond extract
6 c thinly sliced peaches
2 T packed brown sugar
1 T bourbon
1. Position oven rack in lower third of oven; preheat oven to 350*.
2. Put sugar in food processor and process for 1 minute. Remove and reserve ¾ c. Add flour and salt to remaining sugar in processor and proves for about 30 seconds.
3. With electric mixer on medium-low speed, beat egg whites in large bowl until foamy, about 1 minute. Beat in cream of tartar. Increase speed to medium and beat in reserved ¾ c sugar, 1 T at a time, beating well after each addition. Once all sugar has been added., increase speed to medium-high and beat until stiff peaks form when beaters are lifted. Beat in both extracts.
4. Sift flour mixture, one third at a time, over beaten egg whites, gently folding in with rubber spatula just until blended. (Be careful not to overmix). Scrape batter into ungreased 10” tube pan with removable bottom. Spread evenly. Bake until cake springs back when lightly pressed, 35-40 minutes.
5. Meanwhile, combine peaches, brown sugar, and bourbon in medium bowl. Let stand for at least 10 minutes, or refrigerate up to 2 days.
6. When cake is done, immediately invert pan onto its legs or over neck of bottle and let cool completely. Run thin knife around sides and center of tube pan. Remove cake from pan and transfer to serving plate. Cut into `16 slices and serve with peach mixture.
1 ¼ c sugar
1 c cake flour
¼ t salt
12 large egg whites
1 ½ t cream of tartar
1 ½ t vanilla extract
¼ t almond extract
6 c thinly sliced peaches
2 T packed brown sugar
1 T bourbon
1. Position oven rack in lower third of oven; preheat oven to 350*.
2. Put sugar in food processor and process for 1 minute. Remove and reserve ¾ c. Add flour and salt to remaining sugar in processor and proves for about 30 seconds.
3. With electric mixer on medium-low speed, beat egg whites in large bowl until foamy, about 1 minute. Beat in cream of tartar. Increase speed to medium and beat in reserved ¾ c sugar, 1 T at a time, beating well after each addition. Once all sugar has been added., increase speed to medium-high and beat until stiff peaks form when beaters are lifted. Beat in both extracts.
4. Sift flour mixture, one third at a time, over beaten egg whites, gently folding in with rubber spatula just until blended. (Be careful not to overmix). Scrape batter into ungreased 10” tube pan with removable bottom. Spread evenly. Bake until cake springs back when lightly pressed, 35-40 minutes.
5. Meanwhile, combine peaches, brown sugar, and bourbon in medium bowl. Let stand for at least 10 minutes, or refrigerate up to 2 days.
6. When cake is done, immediately invert pan onto its legs or over neck of bottle and let cool completely. Run thin knife around sides and center of tube pan. Remove cake from pan and transfer to serving plate. Cut into `16 slices and serve with peach mixture.
Parmesan-Thyme Popcorn
p 232 Cook Up Comfort {4 servings} 2 points stove
¼ c grated Parmigiano-Reggiano (use a microplane or grater)
1 t dried thyme
½ t garlic powder
½ t salt
8 c hot 94% fat=free popped microwave popcorn
1. Mix together Parmigiano-Reggiano, thyme, garlic powder, and salt in cup.
2. Put hot popcorn in large bowl, spray with nonstick spray, tossing to coat evenly. Sprinkle with cheese mixture, tossing until coated evenly.
¼ c grated Parmigiano-Reggiano (use a microplane or grater)
1 t dried thyme
½ t garlic powder
½ t salt
8 c hot 94% fat=free popped microwave popcorn
1. Mix together Parmigiano-Reggiano, thyme, garlic powder, and salt in cup.
2. Put hot popcorn in large bowl, spray with nonstick spray, tossing to coat evenly. Sprinkle with cheese mixture, tossing until coated evenly.
Creole Style Red Beans and Rice
3 points Cook Up Comfort STOVETOP
½ c brown rice
1 T canola oil
1 small green bell pepper, chopped
1 onion, finely chopped
1 celery stalk, chopped
3 garlic cloves, minced
1 14 ½ oz can diced fire-roasted tomatoes
1 c vegetable broth
1 t dried thyme
1 t hot pepper sauce or to taste
¼ t salt
1/8 t cayenne, or to taste
2 15 oz cans kidney beans or small red beans, rinsed and drained
3 scallions, thinly sliced
1. Cook rice according to package directions
2. Meanwhile, heat oil in large nonstick skillet over medium high heat. Add bell pepper, onion, celery, and garlic; cook, stirring until vegetables are softened, about 8 minutes.
3. Add tomatoes, broth, thyme, hot pepper sauce, salt, and cayenne to skillet, bring to boil. Reduce heat and simmer, covered, stirring occasionally, until flavors are blended, about 6 minutes. Stir in cooked rice and beans. Cook, stirring until heated through, about 3 minutes longer. Sprinkle with scallions.
½ c brown rice
1 T canola oil
1 small green bell pepper, chopped
1 onion, finely chopped
1 celery stalk, chopped
3 garlic cloves, minced
1 14 ½ oz can diced fire-roasted tomatoes
1 c vegetable broth
1 t dried thyme
1 t hot pepper sauce or to taste
¼ t salt
1/8 t cayenne, or to taste
2 15 oz cans kidney beans or small red beans, rinsed and drained
3 scallions, thinly sliced
1. Cook rice according to package directions
2. Meanwhile, heat oil in large nonstick skillet over medium high heat. Add bell pepper, onion, celery, and garlic; cook, stirring until vegetables are softened, about 8 minutes.
3. Add tomatoes, broth, thyme, hot pepper sauce, salt, and cayenne to skillet, bring to boil. Reduce heat and simmer, covered, stirring occasionally, until flavors are blended, about 6 minutes. Stir in cooked rice and beans. Cook, stirring until heated through, about 3 minutes longer. Sprinkle with scallions.
Chicken Fajita Rice Bowls
Cook Up Comfort pg 192 {4 servings} 5 points STOVE
½ t chili powder
½ t paprika
½ t garlic powder
½ t ground cumin
¼ t dried oregano
½ t salt
1/8 t black pepper
¾ lb skinless, boneless chicken breast, cut into strips
1 t olive oil
2 c frozen cooked brown rice, reheated according to package instructions
1 avocado peeled, pitted, and diced
¼ c sliced pickled jalapeno peppers
½ c pico de gallo or salsa
4 lime wedges
1. Combine chili powder, paprika, garlic powder, cumin, oregano, salt, and black pepper in small bowl. Sprinkle mixture over chicken and toss to coat. Heat oil in in medium skillet over medium-high heat. Add chicken and cook, stirring occasionally, until chicken is no longer pink, 4-5 minutes.
2. Place ½ c rice in eachof 4 bowls. Top each bowl evenly with jicama, bell pepper, avocado, pickled jalapeno, and chicken. Spoon on pico de gallo and serve with a lime wedge.
½ t chili powder
½ t paprika
½ t garlic powder
½ t ground cumin
¼ t dried oregano
½ t salt
1/8 t black pepper
¾ lb skinless, boneless chicken breast, cut into strips
1 t olive oil
2 c frozen cooked brown rice, reheated according to package instructions
1 avocado peeled, pitted, and diced
¼ c sliced pickled jalapeno peppers
½ c pico de gallo or salsa
4 lime wedges
1. Combine chili powder, paprika, garlic powder, cumin, oregano, salt, and black pepper in small bowl. Sprinkle mixture over chicken and toss to coat. Heat oil in in medium skillet over medium-high heat. Add chicken and cook, stirring occasionally, until chicken is no longer pink, 4-5 minutes.
2. Place ½ c rice in eachof 4 bowls. Top each bowl evenly with jicama, bell pepper, avocado, pickled jalapeno, and chicken. Spoon on pico de gallo and serve with a lime wedge.
Bayou Chicken Sausage Gumbo
Cook Up Comfort pg 161 {4 servings} 8 points STOVE
2 t canola oil
6 oz (2 links) chicken andouille sausage
1 onion, chopped
3 celery stalks, chopped
1 green bell pepper, chopped
4 garlic cloves, chopped
2 T all purpose flour
1 t Cajun seasoning
2 c chicken broth
1 (14 ½ oz) can diced tomatoes with green pepper, celery, and onions
1 c frozen sliced okra
¼ t salt
1 c chopped cooked chicken breast
2 c hot cooked rice
Hot sauce for serving
1. Heat oil in large saucepan over medium-high heat. Add sausage, onion, celery, bell pepper, and garlic; cook, stirring often until vegetables are softened, about 5 minutes. Add flour and Cajun seasoning; cook, stirring constantly, 1 minute.
2. Stir in broth, tomatoes, okra, and salt; bring to a boil. Reduce heat and simmer, uncovered, until slightly thickened, about 15 minutes. Add chicken and summer 2 minutes more. Divide gumbo evenly among 4 bowls and top each with ½ c rice. Serve with hot sauce on the side.
2 t canola oil
6 oz (2 links) chicken andouille sausage
1 onion, chopped
3 celery stalks, chopped
1 green bell pepper, chopped
4 garlic cloves, chopped
2 T all purpose flour
1 t Cajun seasoning
2 c chicken broth
1 (14 ½ oz) can diced tomatoes with green pepper, celery, and onions
1 c frozen sliced okra
¼ t salt
1 c chopped cooked chicken breast
2 c hot cooked rice
Hot sauce for serving
1. Heat oil in large saucepan over medium-high heat. Add sausage, onion, celery, bell pepper, and garlic; cook, stirring often until vegetables are softened, about 5 minutes. Add flour and Cajun seasoning; cook, stirring constantly, 1 minute.
2. Stir in broth, tomatoes, okra, and salt; bring to a boil. Reduce heat and simmer, uncovered, until slightly thickened, about 15 minutes. Add chicken and summer 2 minutes more. Divide gumbo evenly among 4 bowls and top each with ½ c rice. Serve with hot sauce on the side.
Spicy Shrimp with Creamy Cheesy Grits
6 points stovetop Cook Up Comfort
2 t canola oil
1 small onion, finely chopped
3 c chicken broth
¾ c quick-cook grits
½ c shredded reduced-fat sharp cheddar cheese
2 garlic cloves minced
1 ¼ lbs shrimp peeled and deveined
½ t smoked paprika
¼ t red pepper flakes
1 ½ t lemon juice
2 T coarsely chopped fresh parsley leaves or cilantro leaves
1. Heat 1 t oil in medium saucepan over medium heat. Add all but 2 T onion to saucepan. Cook, stirring until softened, about 3 minutes. Add broth and bring to boil. Stir in grits. Cook, stirring constantly until thickened, , 4-5 minutes. Remove saucepan from heat. Stir in Cheddar until melted. Keep warm.
2. Heat remaining 1 t oil in large skillet over medium-high heat. Add reserved 2 T onion and cook, stirring until softened, about 3 minutes. Add garlic and cook, stirring, until fragrant , about 30 seconds. Add shrimp, paprika, and pepper flakes. Cook, stirring constantly, until shrimp are just opaque in center, 4-5 minutes. Sprinkle with lemon juice. Divide grits evenly among 4 bowls and top with shrimp and parsley.
2 t canola oil
1 small onion, finely chopped
3 c chicken broth
¾ c quick-cook grits
½ c shredded reduced-fat sharp cheddar cheese
2 garlic cloves minced
1 ¼ lbs shrimp peeled and deveined
½ t smoked paprika
¼ t red pepper flakes
1 ½ t lemon juice
2 T coarsely chopped fresh parsley leaves or cilantro leaves
1. Heat 1 t oil in medium saucepan over medium heat. Add all but 2 T onion to saucepan. Cook, stirring until softened, about 3 minutes. Add broth and bring to boil. Stir in grits. Cook, stirring constantly until thickened, , 4-5 minutes. Remove saucepan from heat. Stir in Cheddar until melted. Keep warm.
2. Heat remaining 1 t oil in large skillet over medium-high heat. Add reserved 2 T onion and cook, stirring until softened, about 3 minutes. Add garlic and cook, stirring, until fragrant , about 30 seconds. Add shrimp, paprika, and pepper flakes. Cook, stirring constantly, until shrimp are just opaque in center, 4-5 minutes. Sprinkle with lemon juice. Divide grits evenly among 4 bowls and top with shrimp and parsley.
Beef Tenderloin with Fingerlings and Horseradish Cream
Cook Up Comfort pg 147 8 points OVEN
¾ c plain low-fat Greek yogurt
3 T bottled horseradish
2 T chopped fresh chives
1 ½ t kosher salt
1 ¼ t Dijon mustard
1/8 t + ¼ t black pepper
¼ c fresh rosemary leaves, chopped, + a few sprigs for garnish
2 T olive oil
3 large garlic cloves, minced
1 t grated lemon zest
1 ½ lbs fingerling potatoes, scrubbed and halved or quartered if large
¾ lb Brussels sprouts, halved or quartered, if large
1 (1 ½ lb) lean beef tenderloin, trimmed and tied
1. To make horseradish cream, stir together yogurt, horseradish, chives, ½ t salt, mustard, and 1/8 t pepper in serving bowl. Cover and refrigerate.
2. Preheat oven to 450*. Line large roasting pan or rimmed baking sheet with foil; spray with nonstick spray.
3. Stir together chopped rosemary, oil, garlic, lemon zest, remaining 1 t salt, and remaining ¼ t pepper in small bowl.
4. Combine potatoes and Brussels sprouts in prepared pan. Sprinkle with 2 T rosemary mixture and toss until coated evenly. Push vegetables to opposite sides of pan, forming even layer. Rub remaining rosemary mixture all over beef. Place beef in center of pan.
5. Roast, stirring vegetables once after 20 minutes, until instant read thermometer inserted into center of beef registers 145*, about 30 minutes. Transfer beef to cutting board; let stand 5 minutes. Cut into 12 slices and serve with potato mixture and horseradish cream. Garnish with rosemary sprigs
¾ c plain low-fat Greek yogurt
3 T bottled horseradish
2 T chopped fresh chives
1 ½ t kosher salt
1 ¼ t Dijon mustard
1/8 t + ¼ t black pepper
¼ c fresh rosemary leaves, chopped, + a few sprigs for garnish
2 T olive oil
3 large garlic cloves, minced
1 t grated lemon zest
1 ½ lbs fingerling potatoes, scrubbed and halved or quartered if large
¾ lb Brussels sprouts, halved or quartered, if large
1 (1 ½ lb) lean beef tenderloin, trimmed and tied
1. To make horseradish cream, stir together yogurt, horseradish, chives, ½ t salt, mustard, and 1/8 t pepper in serving bowl. Cover and refrigerate.
2. Preheat oven to 450*. Line large roasting pan or rimmed baking sheet with foil; spray with nonstick spray.
3. Stir together chopped rosemary, oil, garlic, lemon zest, remaining 1 t salt, and remaining ¼ t pepper in small bowl.
4. Combine potatoes and Brussels sprouts in prepared pan. Sprinkle with 2 T rosemary mixture and toss until coated evenly. Push vegetables to opposite sides of pan, forming even layer. Rub remaining rosemary mixture all over beef. Place beef in center of pan.
5. Roast, stirring vegetables once after 20 minutes, until instant read thermometer inserted into center of beef registers 145*, about 30 minutes. Transfer beef to cutting board; let stand 5 minutes. Cut into 12 slices and serve with potato mixture and horseradish cream. Garnish with rosemary sprigs
Farfalle with Sausage, Broccoli Rabe, and White Beans
Cook Up Comfort pg. 113 {4 servings} STOVE 7 pts
6 oz whole wheat farfalle pasta
1 (3/4 lb) bunch broccoli rabe
2 t olive oil
2 (3 ½ oz) links low-fat Italian chicken sausage, casings removed {or 7 oz ground skinless boneless chk breast}
2 lg garlic cloves, minced
¼ t red pepper flakes
1 c chicken broth or vegetable broth
1 (15 ½ oz) can cannellini beans (white kidney), rinsed and drained
¼ c thinly sliced sun-dried tomatoes (not packed in oil)
1 T chopped fresh oregano leaves
Zest and juice of ½ lemon
2 T grated Parmesan
1. Cook pasta according to package directions, adding broccoli rabe during final 3 minutes of cooking time, Drain and transfer to large bowl. Cover and keep warm.
2. Heat oil in large skillet over medium-high heat. Add sausage and cook, breaking apart with wooden spoon, until browned and cooked through, about 5 minutes. Stir in garlic and pepper flakes, cook 30 seconds.
3. Stir in broth, beans, sun-dried tomatoes, and oregano. Cook until heated through. Add pasta and broccoli rabe to skillet and toss. Add lemon juice. Divide evenlu among 4 plates or bowls and top with Parmesan and lemon zest.
Saturday Night Chicken and Pasta Cook Up
Comfort pg 111 {4 servings} Stove
4 oz whole wheat linguine
1 ¼ lbs skinless, boneless chicken breasts
¾ t salt
¼ t black pepper
3 t olive oil
¾ lb cremini mushrooms, sliced
2 shallots, sliced
3 garlic cloves, minced
2 t finely chopped thyme leaves
½ c dry white wine or marsala wine
½ c chicken broth
¼ c half and half
4 T freshly grated parmesan
2 T chopped fresh parsley
1. Cook linguine according to package directions. Drain and keep warm.
2. Meanwhile, sprinkle chicken with ½ t salt and the pepper. Heat 1 ½ t oil in large skillet over medium-high heat. Add chicken and cook until browned and cooked through, about 4 minutes per side. Cut chicken crosswise into slices; keep warm.
3. Add mushrooms, shallots, garlic, thyme, remaining ¼ t oil and remaining ¼ t salt to skillet. Cook over medium-high heat, stirring occasionally, until mushrooms are softened and lightly browned, about 5 minutes.
4. Add wine, broth, and half and half to skillet; bring to a boil. Reduce heat and simmer, stirring occasionally, until sauce is slightly thickened, 3-4 minutes. Return chicken with any accumulated juices to skillet. Add linguine; toss until coated with sauce and heated through, 1-2 minutes longer. Serve sprinkled with parmesan and parsley.
4 oz whole wheat linguine
1 ¼ lbs skinless, boneless chicken breasts
¾ t salt
¼ t black pepper
3 t olive oil
¾ lb cremini mushrooms, sliced
2 shallots, sliced
3 garlic cloves, minced
2 t finely chopped thyme leaves
½ c dry white wine or marsala wine
½ c chicken broth
¼ c half and half
4 T freshly grated parmesan
2 T chopped fresh parsley
1. Cook linguine according to package directions. Drain and keep warm.
2. Meanwhile, sprinkle chicken with ½ t salt and the pepper. Heat 1 ½ t oil in large skillet over medium-high heat. Add chicken and cook until browned and cooked through, about 4 minutes per side. Cut chicken crosswise into slices; keep warm.
3. Add mushrooms, shallots, garlic, thyme, remaining ¼ t oil and remaining ¼ t salt to skillet. Cook over medium-high heat, stirring occasionally, until mushrooms are softened and lightly browned, about 5 minutes.
4. Add wine, broth, and half and half to skillet; bring to a boil. Reduce heat and simmer, stirring occasionally, until sauce is slightly thickened, 3-4 minutes. Return chicken with any accumulated juices to skillet. Add linguine; toss until coated with sauce and heated through, 1-2 minutes longer. Serve sprinkled with parmesan and parsley.
Tomato Soup with Garlic Cheddar Toasts
serves 4 Cook Up Comfort 6 points stovetop
2 t unsalted butter
1 onion, chopped
3 minced garlic cloves + 2 halved garlic cloves
1 28 oz can San Marzano peeled tomatoes, tomatoes chopped, juice reserved
1 ½ c chicken broth
1 t brown sugar
¼ t salt, or to taste
1/8 t red pepper flakes, or to taste
¼ c reduced fat cream (neufatchel) cheese
8 small slices Ciabatta bread (about 4 oz)
½ c shredded red-fat sharp cheddar
¼ c sliced fresh basil leaves or 1 T fresh thyme leaves
Tomato Soup with Garlic Cheddar Toasts
1. Melt butter in large saucepan over medium heat. Add onion; cover and cook, stirring occasionally , until lightly browned, about 7 minutes.
2. Add minced garlic; cook, stirring, until fragrant, about 30 seconds. Stir in tomatoes and juice, broth, brown sugar, salt, and pepper flakes. Bring to a boil; reduce heat to medium-low and simmer 5 minutes, stirring occasionally.
3. Add cream cheese, stirring until melted. Remove from heat. Puree soup in pot with handheld immersion blender, or let cool 5 minutes and blend in small batches in blender. Add a little more chicken broth or water if soup is very thick.
4. Preheat broiler. Place ciabatta on baking sheet and broil 6” from heat source, turning once, until lightly toasted, about 2 minutes. Remove from oven and rub toasted bread with halved garlic cloves. Sprinkle each slice with 1 T Cheddar. Broil toasts until cheese melts, about 30 seconds.
5. Ladle soup evenly into 4 bowls. Top each serving with 1 T basil and serve with toasts on the side, or dice toasts and place on top like croutons.
2 t unsalted butter
1 onion, chopped
3 minced garlic cloves + 2 halved garlic cloves
1 28 oz can San Marzano peeled tomatoes, tomatoes chopped, juice reserved
1 ½ c chicken broth
1 t brown sugar
¼ t salt, or to taste
1/8 t red pepper flakes, or to taste
¼ c reduced fat cream (neufatchel) cheese
8 small slices Ciabatta bread (about 4 oz)
½ c shredded red-fat sharp cheddar
¼ c sliced fresh basil leaves or 1 T fresh thyme leaves
Tomato Soup with Garlic Cheddar Toasts
1. Melt butter in large saucepan over medium heat. Add onion; cover and cook, stirring occasionally , until lightly browned, about 7 minutes.
2. Add minced garlic; cook, stirring, until fragrant, about 30 seconds. Stir in tomatoes and juice, broth, brown sugar, salt, and pepper flakes. Bring to a boil; reduce heat to medium-low and simmer 5 minutes, stirring occasionally.
3. Add cream cheese, stirring until melted. Remove from heat. Puree soup in pot with handheld immersion blender, or let cool 5 minutes and blend in small batches in blender. Add a little more chicken broth or water if soup is very thick.
4. Preheat broiler. Place ciabatta on baking sheet and broil 6” from heat source, turning once, until lightly toasted, about 2 minutes. Remove from oven and rub toasted bread with halved garlic cloves. Sprinkle each slice with 1 T Cheddar. Broil toasts until cheese melts, about 30 seconds.
5. Ladle soup evenly into 4 bowls. Top each serving with 1 T basil and serve with toasts on the side, or dice toasts and place on top like croutons.
Potato-Cheese Soup
Cook Up Comfort pg 98 {6 servings} Stove
1 t canola oil
1 onion, chopped
2 carrots, shredded
¾ t salt
½ t black pepper
½ t paprika
½ t dry mustard
1 lb small red potatoes, cut into ½” cubes
3 2/3 c reduced-sodium chicken broth
½ c fat-free half and half
8 oz shredded reduced fat Cheddar or Colby
1. Heat oil in large nonstick saucepan over medium heat. Add onion and cook stirring frequently, until browned, about 5 minutes. Stir in carrots, salt, pepper, paprika, and mustard; cook, stirring once or twice, until carrots begin to soften, about 2 minutes.
2. Add potatoes, broth, and half and half; increase heat to high and bring to boil. Reduce hear ro medium-low and simmer until potatoes are tender. About 20 minutes; add Cheddar and stir until melted. Puree soup in pot with hand-held immersion blender , or cool 5 minutes and blend in small batches in blender. Reheat soup and ladle evenly into 6 bowls.
1 t canola oil
1 onion, chopped
2 carrots, shredded
¾ t salt
½ t black pepper
½ t paprika
½ t dry mustard
1 lb small red potatoes, cut into ½” cubes
3 2/3 c reduced-sodium chicken broth
½ c fat-free half and half
8 oz shredded reduced fat Cheddar or Colby
1. Heat oil in large nonstick saucepan over medium heat. Add onion and cook stirring frequently, until browned, about 5 minutes. Stir in carrots, salt, pepper, paprika, and mustard; cook, stirring once or twice, until carrots begin to soften, about 2 minutes.
2. Add potatoes, broth, and half and half; increase heat to high and bring to boil. Reduce hear ro medium-low and simmer until potatoes are tender. About 20 minutes; add Cheddar and stir until melted. Puree soup in pot with hand-held immersion blender , or cool 5 minutes and blend in small batches in blender. Reheat soup and ladle evenly into 6 bowls.
Fish Tacos with Mango Salsa
{4 servings} Cook Up Comfort pg 73 6 points OVEN
4 (6 oz) mahimahi fillets or tilapia
½ t salt
1/3 c lime juice
2 T minced scallions
1 ½ T minced peeled fresh ginger
1 ½ t dark brown sugar
8 (6”) corn tortillas, warmed
2 c lightly packed thinly sliced green leaf lettuce
¼ c chopped fresh cilantro
½ c prepared mango or peach salsa
2 T crema or reduced-fat sour cream
Lime wedges
1. Preheat oven to 450. Spray large baking dish with nonstick spray.
2. Sprinkle fish with salt and arrange in a single layer in prepared dish.
3. Stir together lime juice, scallion, ginger, and brown sugar in small bowl; pour over fish. Cover dish and bake until fish is just opaque in center, about 15 minutes.
4. Transfer fish to cutting board and cut into small pieces. Top each tortilla evenly with fish, lettuce, cilantro, and salsa. Drizzle with crema. Fold each taco in half; serve with lime wedges.
4 (6 oz) mahimahi fillets or tilapia
½ t salt
1/3 c lime juice
2 T minced scallions
1 ½ T minced peeled fresh ginger
1 ½ t dark brown sugar
8 (6”) corn tortillas, warmed
2 c lightly packed thinly sliced green leaf lettuce
¼ c chopped fresh cilantro
½ c prepared mango or peach salsa
2 T crema or reduced-fat sour cream
Lime wedges
1. Preheat oven to 450. Spray large baking dish with nonstick spray.
2. Sprinkle fish with salt and arrange in a single layer in prepared dish.
3. Stir together lime juice, scallion, ginger, and brown sugar in small bowl; pour over fish. Cover dish and bake until fish is just opaque in center, about 15 minutes.
4. Transfer fish to cutting board and cut into small pieces. Top each tortilla evenly with fish, lettuce, cilantro, and salsa. Drizzle with crema. Fold each taco in half; serve with lime wedges.
Grilled Flank Steak and Avocado Tacos
p. 68 {12 servings} Cook Up Comfort 4 points GRILL
12 (6”) corn tortillas
1 ½ t kosher salt
1 ½ t garlic salt
¾ t chipotle chile powder
¾ t ground cumin
1 firm-ripe Haas avocado
1 ½ t olive oil
2 lg red bell peppers, each cut into 6 thick rings, seeds removed
12 scallions
1 (1 lb) lean flank steak, trimmed
1/3 c diced red onion thinly sliced
½ c crumbled cotija or feta cheese
½ c coarsely chopped fresh cilantro
2 limes, each cut into 6 wedges
1 T hot pepper sauce, or to taste
Grilled Flank Steak and Avocado Tacos
1. Preheat grill to high or prepare hot fire
2. Stack tortillas and wrap in foil. Mix together salt, garlic, chile powder, and cumin in cup.
3. Cut avocado in half and remove pit and peel. Brush cut sides of avocado with ½ t oil; sprinkle with ¼ t spice mixture
4. Drizzle bell peppers and scallions with remaining 1 t oil and toss with 1 t spice mixture. Rub remaining spice mixture over flank steak.
5. Place tortilla packet, flank steak, bell peppers, scallions, and avocado on grill rack. Grill vegetables and avocado until charred, about 2 minutes per side; grill steak about 4 minutes per side for medium-rare or to desired degree of doneness. Transfer steak to cutting board and let stand 5 minutes. Cut across grain into about 24 very thin slices.
6. To serve, cut each avocado half into 6 pieces. Place 1 piece in middle of each tortilla and mash with fork. Layer with 1 bell pepper ring. 1 scallion, and 2 slices steak (about 1 oz). Top with onion, cotija, and cilantro. Serve with lime wedges and pepper sauce.
12 (6”) corn tortillas
1 ½ t kosher salt
1 ½ t garlic salt
¾ t chipotle chile powder
¾ t ground cumin
1 firm-ripe Haas avocado
1 ½ t olive oil
2 lg red bell peppers, each cut into 6 thick rings, seeds removed
12 scallions
1 (1 lb) lean flank steak, trimmed
1/3 c diced red onion thinly sliced
½ c crumbled cotija or feta cheese
½ c coarsely chopped fresh cilantro
2 limes, each cut into 6 wedges
1 T hot pepper sauce, or to taste
Grilled Flank Steak and Avocado Tacos
1. Preheat grill to high or prepare hot fire
2. Stack tortillas and wrap in foil. Mix together salt, garlic, chile powder, and cumin in cup.
3. Cut avocado in half and remove pit and peel. Brush cut sides of avocado with ½ t oil; sprinkle with ¼ t spice mixture
4. Drizzle bell peppers and scallions with remaining 1 t oil and toss with 1 t spice mixture. Rub remaining spice mixture over flank steak.
5. Place tortilla packet, flank steak, bell peppers, scallions, and avocado on grill rack. Grill vegetables and avocado until charred, about 2 minutes per side; grill steak about 4 minutes per side for medium-rare or to desired degree of doneness. Transfer steak to cutting board and let stand 5 minutes. Cut across grain into about 24 very thin slices.
6. To serve, cut each avocado half into 6 pieces. Place 1 piece in middle of each tortilla and mash with fork. Layer with 1 bell pepper ring. 1 scallion, and 2 slices steak (about 1 oz). Top with onion, cotija, and cilantro. Serve with lime wedges and pepper sauce.
Robust Black Bean Soup with Onion and Cilantro
2 points STOVE Cook Up Comfort
2 t olive oil
½ lb (about 2 lg links) hot Italian turkey sausage
1 yellow onion chopped
2 t ground cumin
1 t dried oregano
1 jalapeno pepper, seeded and minced
2 lg garlic cloves, minced
3 (15 ½ oz cans) black beans, rinsed and Drained
4 c chicken broth
¼ t salt, or to taste
1 bay leaf
½ small red onion, thinly sliced
½ c coarsely chopped fresh cilantro
Lime wedges for serving
1. Heat 1 t oil in large nonstick saucepan over medium heat. Add sausage and cook until browned on all sides and cooked through, about 15 minutes. Transfer sausage to plate. When cool enough to handle, cut into ½” slices.
2. Heat remaining 1 t oil in same saucepan over medium heat. Add yellow onion and cook, stirring occasionally, until softened, about 5 minutes. Stir in cumin and oregano. Add jalapeno and garlic; cook, stirring until fragrant, about 30 seconds. Stir in beans, broth, salt, and bay leaf; bring to a boil. Reduce heat and simmer, covered, until all flavors are blended, about 15 minutes longer. Remove saucepan from hear, and let soup cool 5 minutes, remove bay leaf.
3. Transfer 2 c bean mixture to blender or food processor and puree. Stir puree and sausage into soup. Cook until soup is heated through, about 5 minutes, Ladle soup evenly into 6 bowls; sprinkle with red onion and cilantro. Serve with lime wedges.
2 t olive oil
½ lb (about 2 lg links) hot Italian turkey sausage
1 yellow onion chopped
2 t ground cumin
1 t dried oregano
1 jalapeno pepper, seeded and minced
2 lg garlic cloves, minced
3 (15 ½ oz cans) black beans, rinsed and Drained
4 c chicken broth
¼ t salt, or to taste
1 bay leaf
½ small red onion, thinly sliced
½ c coarsely chopped fresh cilantro
Lime wedges for serving
1. Heat 1 t oil in large nonstick saucepan over medium heat. Add sausage and cook until browned on all sides and cooked through, about 15 minutes. Transfer sausage to plate. When cool enough to handle, cut into ½” slices.
2. Heat remaining 1 t oil in same saucepan over medium heat. Add yellow onion and cook, stirring occasionally, until softened, about 5 minutes. Stir in cumin and oregano. Add jalapeno and garlic; cook, stirring until fragrant, about 30 seconds. Stir in beans, broth, salt, and bay leaf; bring to a boil. Reduce heat and simmer, covered, until all flavors are blended, about 15 minutes longer. Remove saucepan from hear, and let soup cool 5 minutes, remove bay leaf.
3. Transfer 2 c bean mixture to blender or food processor and puree. Stir puree and sausage into soup. Cook until soup is heated through, about 5 minutes, Ladle soup evenly into 6 bowls; sprinkle with red onion and cilantro. Serve with lime wedges.
Toasted Cuban-Style Sandwiches with Pickle
pg 59 Cook Up Comfort {4 servings} 6 points Stovetop
¼ c Neufchatel (light cream cheese), softened
3 T minced shallots
4 t country-style Dijon mustard
8 slices reduced calorie bread
¾ c shredded reduced-fat Swiss cheese (about 3 oz)
4 (1/2 oz) slices lean ham
12 bread and butter pickle chips
1. Mix together Neufchatel , shallot, and mustard in small bowl. Spread about 1 T of mixture on one side of each slice of bread. Sprinkle 3 T cheese over each of 4 slices of bread and top each with a slice of ham and 3 pickle chips. Cover with remaining slices of bread, Neufchatel side down.
2. Spray large skillet with nonstick spray and set over medium heat. Add sandwiches and cook until bread is lightly toasted and cheese is melted, about 2 minutes per side. Cut in half and serve warm.
¼ c Neufchatel (light cream cheese), softened
3 T minced shallots
4 t country-style Dijon mustard
8 slices reduced calorie bread
¾ c shredded reduced-fat Swiss cheese (about 3 oz)
4 (1/2 oz) slices lean ham
12 bread and butter pickle chips
1. Mix together Neufchatel , shallot, and mustard in small bowl. Spread about 1 T of mixture on one side of each slice of bread. Sprinkle 3 T cheese over each of 4 slices of bread and top each with a slice of ham and 3 pickle chips. Cover with remaining slices of bread, Neufchatel side down.
2. Spray large skillet with nonstick spray and set over medium heat. Add sandwiches and cook until bread is lightly toasted and cheese is melted, about 2 minutes per side. Cut in half and serve warm.
Brown Rice-Veggie Bowls with Ginger Lime Dressing
p. 51 Cook Up Comfort {4 servings} 6 points stove
2 T lime juice
2 T fresh cilantro leaves
4 t Asian (dark) sesame oil
2 t honey
2 t grated peeled fresh ginger
¼ t salt
1 T water
1 ½ c cooked brown rice, at room temp
1 (15 oz) can black beans, rinsed and drained
½ avocado, peeled, pitted, and diced
1 small red onion, finely chopped
1 carrot, cut into matchstick strips
1 red bell pepper, chopped
1 cup grape tomatoes, halved or quartered
1 c diced mango
1. Combine lime juice, 2 T cilantro, oil, honey, ginger, salt, and water in a blender and puree. Set aside.
2. Combine rice, beans, avocado, onion, carrot, bell pepper, tomatoes, and mango in large bowl and toss to combine. Add dressing and toss to coat. Divide evenly among 4 bowls and sprinkle with remaining 2 T cilantro.
2 T lime juice
2 T fresh cilantro leaves
4 t Asian (dark) sesame oil
2 t honey
2 t grated peeled fresh ginger
¼ t salt
1 T water
1 ½ c cooked brown rice, at room temp
1 (15 oz) can black beans, rinsed and drained
½ avocado, peeled, pitted, and diced
1 small red onion, finely chopped
1 carrot, cut into matchstick strips
1 red bell pepper, chopped
1 cup grape tomatoes, halved or quartered
1 c diced mango
1. Combine lime juice, 2 T cilantro, oil, honey, ginger, salt, and water in a blender and puree. Set aside.
2. Combine rice, beans, avocado, onion, carrot, bell pepper, tomatoes, and mango in large bowl and toss to combine. Add dressing and toss to coat. Divide evenly among 4 bowls and sprinkle with remaining 2 T cilantro.
Crispy Chicken Waldorf Salad
4 servings 5 pts per serving Cook Up Comfort
CRISPY CHICKEN:
4 (3 oz) thin sliced chicken cutlets
½ t salt
¼ t black pepper
1 lg egg, beaten
1 ½ t Dijon mustard
½ c Panko bread crumbs
2 t canola oil
SALAD:
2 T reduced fat mayo
1 T plain fat-free yogurt
1 T red wine vinegar
1 ½ t Dijon mustard
¼ t salt
¼ t black pepper
1 Granny Smith or other tart apple, cored and thinly sliced/diced
1 c seedless red grapes, halved
1 celery stalk, thinly sliced
¼ small red onion, chopped
¼ c walnut halves, chopped
4 c baby spinach
1. To make crispy chicken , sprinkle cutlets with s & p. Whisk egg and mustard in shallow bowl until blended. Spread Panko on sheet of wax paper. Dip chicken cutlets, one at a time, into egg mixture. Coat cutlets with Panko, pressing lightly so it adheres. Spray evenly with nonstick spray.
2. Heat oil in lg nonstick skillet over medium heat. Add cutlets and cook until lightly browned and cooked through 3-4 minutes per side. Transfer to cutting board.
3. To make salad ,whisk together yogurt, mayo, vinegar, mustard, salt, & pepper in large bowl. Add apple, grapes, celery, onion, and walnuts to dressing and toss to combine. Cut chicken into thin strips. Place 1 c spinach onto each of 4 plates and top with salad and chicken strips.
CRISPY CHICKEN:
4 (3 oz) thin sliced chicken cutlets
½ t salt
¼ t black pepper
1 lg egg, beaten
1 ½ t Dijon mustard
½ c Panko bread crumbs
2 t canola oil
SALAD:
2 T reduced fat mayo
1 T plain fat-free yogurt
1 T red wine vinegar
1 ½ t Dijon mustard
¼ t salt
¼ t black pepper
1 Granny Smith or other tart apple, cored and thinly sliced/diced
1 c seedless red grapes, halved
1 celery stalk, thinly sliced
¼ small red onion, chopped
¼ c walnut halves, chopped
4 c baby spinach
1. To make crispy chicken , sprinkle cutlets with s & p. Whisk egg and mustard in shallow bowl until blended. Spread Panko on sheet of wax paper. Dip chicken cutlets, one at a time, into egg mixture. Coat cutlets with Panko, pressing lightly so it adheres. Spray evenly with nonstick spray.
2. Heat oil in lg nonstick skillet over medium heat. Add cutlets and cook until lightly browned and cooked through 3-4 minutes per side. Transfer to cutting board.
3. To make salad ,whisk together yogurt, mayo, vinegar, mustard, salt, & pepper in large bowl. Add apple, grapes, celery, onion, and walnuts to dressing and toss to combine. Cut chicken into thin strips. Place 1 c spinach onto each of 4 plates and top with salad and chicken strips.
Classic Firehouse Chili Cook Up Comfort
pg 171 {4 servings} 7 points STOVE
2 t sunflower oil or canola oil
1 lb ground lean beef (7% fat or less)
1 c diced onion
1 small green bell pepper, chopped
2 garlic cloves, finely chopped
1 T chili powder
½ t cayenne, or to taste
½ t salt
2 T tomato paste
1 (15 oz) can kidney beans, rinsed and drained
1 (15 oz) can diced fire-roasted tomatoes
1 c beef broth
½ c shredded reduced-fat Cheddar
1. Heat oil in large saucepan over medium-high heat. Add beef, cook, stirring occasionally and breaking chunks apart with spoon, until browned, about 8 minutes. Reserve ¼ c diced onion for garnish. Add remaining onion, bell pepper, garlic, chili powder, cayenne, & salt. Cook, stirring frequently, until vegetables soften, about 5 minutes.
2. Stir in tomato paste, cook, stirring 2 minutes. Add beans, tomatoes, and broth; bring to a boil. Reduce heat to medium-low. Simmer, uncovered, stirring occasionally, until chili thickens, about 10 minutes.
3. Ladle chili evenly into 4 bowls and serve garnished with reserved onion and Cheddar.
2 t sunflower oil or canola oil
1 lb ground lean beef (7% fat or less)
1 c diced onion
1 small green bell pepper, chopped
2 garlic cloves, finely chopped
1 T chili powder
½ t cayenne, or to taste
½ t salt
2 T tomato paste
1 (15 oz) can kidney beans, rinsed and drained
1 (15 oz) can diced fire-roasted tomatoes
1 c beef broth
½ c shredded reduced-fat Cheddar
1. Heat oil in large saucepan over medium-high heat. Add beef, cook, stirring occasionally and breaking chunks apart with spoon, until browned, about 8 minutes. Reserve ¼ c diced onion for garnish. Add remaining onion, bell pepper, garlic, chili powder, cayenne, & salt. Cook, stirring frequently, until vegetables soften, about 5 minutes.
2. Stir in tomato paste, cook, stirring 2 minutes. Add beans, tomatoes, and broth; bring to a boil. Reduce heat to medium-low. Simmer, uncovered, stirring occasionally, until chili thickens, about 10 minutes.
3. Ladle chili evenly into 4 bowls and serve garnished with reserved onion and Cheddar.
Breakfast Parfaits with Chia Seeds
p. 4 serv Cook Up Comfort
2 c plain fat-free Greek yogurt
2 T chia seeds
1 c diced mango, papaya, or other fruit
1 c strawberries, hulled and sliced, plus 4 whole strawberries
4 t maple syrup
¼ c low fat granola
1. Stir together yogurt and chia seeds in small bowl
2. Spoon ¼ c yogurt mixture into each of 4 parfait glasses or wineglasses. Layer each with ¼ c of mango, another ¼ c yogurt mixture, and ¼ c sliced strawberries. Drizzle each parfait with 1 t maple syrup, sprinkle each with 1 T granola, and garnish tops with 1 whole strawberry.
2 c plain fat-free Greek yogurt
2 T chia seeds
1 c diced mango, papaya, or other fruit
1 c strawberries, hulled and sliced, plus 4 whole strawberries
4 t maple syrup
¼ c low fat granola
1. Stir together yogurt and chia seeds in small bowl
2. Spoon ¼ c yogurt mixture into each of 4 parfait glasses or wineglasses. Layer each with ¼ c of mango, another ¼ c yogurt mixture, and ¼ c sliced strawberries. Drizzle each parfait with 1 t maple syrup, sprinkle each with 1 T granola, and garnish tops with 1 whole strawberry.
Creamy banana French toast casserole
MAKE AHEAD
{serves 12} p 19 Cook Up Comfort 6 points oven
12 slices whole wheat or oatmeal bread, cut into quarters
1 c reduced fat (2% milk)
½ c maple syrup
6 large eggs
4 oz Neufchatel (light cream cheese), softened
4 ripe bananas
1 T rum (optional)
2 t lemon juice
1 t vanilla extract
½ t ground nutmeg
½ t cinnamon
¼ t salt
3 T confectioners’ sugar
Creamy banana French toast casserole 1. Spray 9x13 baking dish with nonstick spray
2. Overlap bread in prepared dish so it lines sides and bottom in single layer
3. Combine milk, maple syrup, eggs, Neufchatel, 2 bananas, rum, lemon juice, vanilla, nutmeg, cinnamon, and salt in blender; process until smooth. Slowly pour mixture over bread; gently press down on bread to make sure bread is completely submerged. Cover dish with foil; refrigerate for at least 30 minutes…or up to overnight.
4. Preheat oven to 350. Thinly slice remaining 2 bananas; tuck in between pieces of bread. Cover dish with foil and bake 25 minutes. Remove foil and bake until casserole is golden brown and knife inserted into center comes out clean, about 10 minutes longer. Dust with confectioners
sugar and cut into 12 portions.
{serves 12} p 19 Cook Up Comfort 6 points oven
12 slices whole wheat or oatmeal bread, cut into quarters
1 c reduced fat (2% milk)
½ c maple syrup
6 large eggs
4 oz Neufchatel (light cream cheese), softened
4 ripe bananas
1 T rum (optional)
2 t lemon juice
1 t vanilla extract
½ t ground nutmeg
½ t cinnamon
¼ t salt
3 T confectioners’ sugar
Creamy banana French toast casserole 1. Spray 9x13 baking dish with nonstick spray
2. Overlap bread in prepared dish so it lines sides and bottom in single layer
3. Combine milk, maple syrup, eggs, Neufchatel, 2 bananas, rum, lemon juice, vanilla, nutmeg, cinnamon, and salt in blender; process until smooth. Slowly pour mixture over bread; gently press down on bread to make sure bread is completely submerged. Cover dish with foil; refrigerate for at least 30 minutes…or up to overnight.
4. Preheat oven to 350. Thinly slice remaining 2 bananas; tuck in between pieces of bread. Cover dish with foil and bake 25 minutes. Remove foil and bake until casserole is golden brown and knife inserted into center comes out clean, about 10 minutes longer. Dust with confectioners
sugar and cut into 12 portions.
Egg-and-veggie mini-casseroles
4 servings p. 13 Cook Up Comfort 3 points oven
4 slices whole wheat bread
½ t canola oil
½ c diced red onion
½ c diced red bell pepper
½ c diced zucchini
½ t salt
4 large eggs
4 large egg whites
¼ t black pepper
½ c reduced-fat Mexican cheese blend
1. Preheat oven to 400. Lightly coat4 8 oz ramekins or oven-safe bakers with nonstick spray. Cut 4” circle from each slice of bread and firmly press 1 into bottom of each ramekin; set aside. Discard scraps or save for another use.
2. Heat oil in medium skillet over medium-high heat. Add onion, bell pepper, zucchini, and ¼ t salt; cook, stirring occasionally, until vegetables soften and onion is translucent, 3-5 minutes. Remove from heat and set aside.
3. In medium bowl, whisk eggs, whites, remaining ¼ t salt, and black pepper together until frothy; stir in cooked vegetables and ¼ c cheese. Divide mixture evenly among ramekins. Sprinkle each with 1 T remaining cheese.
4. Place ramekins on small baking sheet and bake until knife inserted into center of each casserole comes out clean, about 20 minutes. Remove from oven and cool 5-10 minutes before serving.
4 slices whole wheat bread
½ t canola oil
½ c diced red onion
½ c diced red bell pepper
½ c diced zucchini
½ t salt
4 large eggs
4 large egg whites
¼ t black pepper
½ c reduced-fat Mexican cheese blend
1. Preheat oven to 400. Lightly coat4 8 oz ramekins or oven-safe bakers with nonstick spray. Cut 4” circle from each slice of bread and firmly press 1 into bottom of each ramekin; set aside. Discard scraps or save for another use.
2. Heat oil in medium skillet over medium-high heat. Add onion, bell pepper, zucchini, and ¼ t salt; cook, stirring occasionally, until vegetables soften and onion is translucent, 3-5 minutes. Remove from heat and set aside.
3. In medium bowl, whisk eggs, whites, remaining ¼ t salt, and black pepper together until frothy; stir in cooked vegetables and ¼ c cheese. Divide mixture evenly among ramekins. Sprinkle each with 1 T remaining cheese.
4. Place ramekins on small baking sheet and bake until knife inserted into center of each casserole comes out clean, about 20 minutes. Remove from oven and cool 5-10 minutes before serving.
Bacon-and-Swiss quiche with phyllo crust
Cook up Comfort Pg. 3 3 points OVEN
3 sheets phyllo, each cut into 3 strips
4 large eggs
1 c evaporated fat-free milk
½ t salt
¼ t black pepper
¼ t ground nutmeg
Pinch cayenne
½ c shredded reduced-fat Swiss cheese
4 oz turkey bacon, crisp cooked and crumbled
1. Preheat oven to 350. Spray 9” pie plate with nonstick spray
2. Lay phyllo in pie plate, one piece at a time, spraying each layer with nonstick spray (dough should cover bottom and sides of plate in overlapping layers). Fold in any overhanging corners.
3. Whisk together eggs, milk, salt, pepper, nutmeg, and cayenne in small bowl.
4. Sprinkle Swiss cheese and bacon over phyllo. Pour in egg mixture and place on rimmed baking sheet. Bake until firm, 30-35 minutes. Cool at least 5 minutes before cutting into 8 wedges.
1 wedge 140 calories
3 sheets phyllo, each cut into 3 strips
4 large eggs
1 c evaporated fat-free milk
½ t salt
¼ t black pepper
¼ t ground nutmeg
Pinch cayenne
½ c shredded reduced-fat Swiss cheese
4 oz turkey bacon, crisp cooked and crumbled
1. Preheat oven to 350. Spray 9” pie plate with nonstick spray
2. Lay phyllo in pie plate, one piece at a time, spraying each layer with nonstick spray (dough should cover bottom and sides of plate in overlapping layers). Fold in any overhanging corners.
3. Whisk together eggs, milk, salt, pepper, nutmeg, and cayenne in small bowl.
4. Sprinkle Swiss cheese and bacon over phyllo. Pour in egg mixture and place on rimmed baking sheet. Bake until firm, 30-35 minutes. Cool at least 5 minutes before cutting into 8 wedges.
1 wedge 140 calories
Black Bean and Goat Cheese Quesadillas
pg 129 Freestyle cookbook 6 points
6 oz white mushrooms, sliced
1 ½ t minced, canned chipotles in adobo
1 c rinsed and drained can black beans
1 small tomato, chopped
2 scallions, thinly sliced
½ c crumbled goat cheese
¼ c chopped fresh cilantro
4 (7”) whole wheat tortillas
¼ c light sour cream (or nonfat plain yogurt)
Lime wedges
1. Spray large skillet (or griddle) with nonstick spray and set over medium heat. Add mushrooms and cook, stirring until mushrooms release their juice and it evaporates, about 8 minutes. Stir in chipotle. Transfer to plate and let cool slightly. Wipe skillet clean.
2. Layer ¼ each mushroom mixture, beans, tomato, scallions, goat cheese, and cilantro on half of each tortilla. Fold unfilled half of each tortilla over filling, pressing down slightly.
3. Spray same skillet with nonstick spray and set over medium-high heat. Place 2 quesadillas in skillet and cook until browned in spots, about 3 minutes. Spray quesadillas with nonstick spray and turn over. Cook until quesadillas are browned in spots and filling is heated through, about 2 minutes longer. Transfer to cutting board; keep warm (I cover with foil and set towels on top). Repeat with 2 remaining quesadillas. Cut each quesadilla into 3 wedges and serve with sour cream and lime wedges.
These were good!
6 oz white mushrooms, sliced
1 ½ t minced, canned chipotles in adobo
1 c rinsed and drained can black beans
1 small tomato, chopped
2 scallions, thinly sliced
½ c crumbled goat cheese
¼ c chopped fresh cilantro
4 (7”) whole wheat tortillas
¼ c light sour cream (or nonfat plain yogurt)
Lime wedges
1. Spray large skillet (or griddle) with nonstick spray and set over medium heat. Add mushrooms and cook, stirring until mushrooms release their juice and it evaporates, about 8 minutes. Stir in chipotle. Transfer to plate and let cool slightly. Wipe skillet clean.
2. Layer ¼ each mushroom mixture, beans, tomato, scallions, goat cheese, and cilantro on half of each tortilla. Fold unfilled half of each tortilla over filling, pressing down slightly.
3. Spray same skillet with nonstick spray and set over medium-high heat. Place 2 quesadillas in skillet and cook until browned in spots, about 3 minutes. Spray quesadillas with nonstick spray and turn over. Cook until quesadillas are browned in spots and filling is heated through, about 2 minutes longer. Transfer to cutting board; keep warm (I cover with foil and set towels on top). Repeat with 2 remaining quesadillas. Cut each quesadilla into 3 wedges and serve with sour cream and lime wedges.
These were good!
Capellini with Gingery Vegetables
p. 121 Freestyle cookbook 7 pts; 396 calories
6 oz whole wheat capellini
2 t canola oil
2 T minced peeled fresh ginger
1 garlic clove, minced
4 c small broccoli florets
1 red bell pepper, chopped
1 onion, thinly slived
¼ c sake
2 T hoisin sauce
2 c thawed frozen shelled edamame
3 scallions, thinly sliced on diagonal
2 T soy sauce
2 T ch. Unsalted peanuts
Capellini with Gingery Vegetables 1. Cook capellini according to package directions
2. Meanwhile, heat large wok or large skillet over medium-high heat until drop of water sizzles in it. Add oil and swirl to coat wok; then add ginger and garlic and cook, stirring CONSTANTLY, until fragrant, 30 seconds. Add broccoli, bell pepper, and onion and cook, stirring constantly, until vegetables begin to soften, 2 minutes.
3. Add sake and cook until almost evaporated, 2 minutes. Stir in hoisin sauce and cook, stirring constantly, 2 minutes. Add edamame, scallions, and soy sauce and cook until heated through, 2 minutes longer.
4. Divide pasta evenly among 4 plates; top each serving evenly with vegetable mixture and sprinkle each with ½ T peanuts.
6 oz whole wheat capellini
2 t canola oil
2 T minced peeled fresh ginger
1 garlic clove, minced
4 c small broccoli florets
1 red bell pepper, chopped
1 onion, thinly slived
¼ c sake
2 T hoisin sauce
2 c thawed frozen shelled edamame
3 scallions, thinly sliced on diagonal
2 T soy sauce
2 T ch. Unsalted peanuts
Capellini with Gingery Vegetables 1. Cook capellini according to package directions
2. Meanwhile, heat large wok or large skillet over medium-high heat until drop of water sizzles in it. Add oil and swirl to coat wok; then add ginger and garlic and cook, stirring CONSTANTLY, until fragrant, 30 seconds. Add broccoli, bell pepper, and onion and cook, stirring constantly, until vegetables begin to soften, 2 minutes.
3. Add sake and cook until almost evaporated, 2 minutes. Stir in hoisin sauce and cook, stirring constantly, 2 minutes. Add edamame, scallions, and soy sauce and cook until heated through, 2 minutes longer.
4. Divide pasta evenly among 4 plates; top each serving evenly with vegetable mixture and sprinkle each with ½ T peanuts.
Salmon Burgers with Cucumber Salsa
pg 71 Freestyle Cookbook 4 pts
1 lb skinless salmon fillet, finely diced
1 small shallot, finely chopped
2 T chopped fresh cilantro
½ t Dijon mustard
¼ t black pepper
¼ t salt
1 c diced ENGLISH (seedless) cucumber
Juice of ½ lime
¼ t jalapeno pepper sauce
1 c watercress leaves
4 multigrain English muffins, split and toasted
Lemon wedges
Salmon Burgers with Cucumber Salsa
1. Preheat oven to 450
2. Make sure there is no ice on the broccoli. Toss in a bowl with olive oil. Spread on a baking sheet/pan. Season with pepper.
3. Place in oven for about 20 minutes (oven times may vary)
4. When the edges are starting to turn black, the broccoli is ready.
1. Combine salmon, shallot, 1 T cilantro, mustard, pepper, and 1/8 t salt in med bowl; mix to combine. Form into 4 patties, each about ½” thick. Spray large skillet with nonstick spray and set over medium heat. Add patties and cook until lightly browned and cooked through, 5-6 minutes per side.
2. Meanwhile, to make salsa, combine cucumber, lime juice, pepper sauce, remaining 1 T cilantro, and remaining 1/8 t salt in med bowl.
3. Layer ¼ c watercress, 1 burger, and 1/3 c salsa into each English muffin. Serve with lemon wedges (not necessary)
1 lb skinless salmon fillet, finely diced
1 small shallot, finely chopped
2 T chopped fresh cilantro
½ t Dijon mustard
¼ t black pepper
¼ t salt
1 c diced ENGLISH (seedless) cucumber
Juice of ½ lime
¼ t jalapeno pepper sauce
1 c watercress leaves
4 multigrain English muffins, split and toasted
Lemon wedges
Salmon Burgers with Cucumber Salsa
1. Preheat oven to 450
2. Make sure there is no ice on the broccoli. Toss in a bowl with olive oil. Spread on a baking sheet/pan. Season with pepper.
3. Place in oven for about 20 minutes (oven times may vary)
4. When the edges are starting to turn black, the broccoli is ready.
1. Combine salmon, shallot, 1 T cilantro, mustard, pepper, and 1/8 t salt in med bowl; mix to combine. Form into 4 patties, each about ½” thick. Spray large skillet with nonstick spray and set over medium heat. Add patties and cook until lightly browned and cooked through, 5-6 minutes per side.
2. Meanwhile, to make salsa, combine cucumber, lime juice, pepper sauce, remaining 1 T cilantro, and remaining 1/8 t salt in med bowl.
3. Layer ¼ c watercress, 1 burger, and 1/3 c salsa into each English muffin. Serve with lemon wedges (not necessary)
Tomato and Ricotta Frittata
2 servings pg 151 Freestyle cookbook 6 points
2 t olive oil
1 small (4 oz) red potato, scrubbed and shredded
½ onion, chopped
3 large eggs
¼ t salt
¼ t black pepper
1/3 c part-skim ricotta
1 tomato, seeded and diced
1 T minced fresh chives or chopped basil
1. Preheat broiler.
2. Heat oil in medium nonstick skillet over medium heat. Add potato and onion. Cook, stirring frequently, until vegetables are tender.
3. Meanwhile, beat eggs, salt, and pepper in medium bowl until frothy. Pour eggs oer vegetables and reduce heat to medium. Cook, lifting edges frequently with spatula to let uncooked egg flow underneath, until effs are almost set, 2-3 minutes.
4. Dot eggs with ricotta and sprinkle with mozzarella. Place skillet under broiler and broil frittata 5“ from heat until top is lightly browned, about 2 minutes. Sprinkle with tomato and chives (basil) and cut into 4 wedges.
2 t olive oil
1 small (4 oz) red potato, scrubbed and shredded
½ onion, chopped
3 large eggs
¼ t salt
¼ t black pepper
1/3 c part-skim ricotta
1 tomato, seeded and diced
1 T minced fresh chives or chopped basil
1. Preheat broiler.
2. Heat oil in medium nonstick skillet over medium heat. Add potato and onion. Cook, stirring frequently, until vegetables are tender.
3. Meanwhile, beat eggs, salt, and pepper in medium bowl until frothy. Pour eggs oer vegetables and reduce heat to medium. Cook, lifting edges frequently with spatula to let uncooked egg flow underneath, until effs are almost set, 2-3 minutes.
4. Dot eggs with ricotta and sprinkle with mozzarella. Place skillet under broiler and broil frittata 5“ from heat until top is lightly browned, about 2 minutes. Sprinkle with tomato and chives (basil) and cut into 4 wedges.
Janet's Roasted Broccoli
12 oz Frozen broccoli florets
Olive oil
Tony Cachere’s
Pepper
1. Preheat oven to 450
2. Make sure there is no ice on the broccoli. Toss in a bowl with olive oil. Spread on a baking sheet/pan. Season with pepper.
3. Place in oven for about 20 minutes (oven times may vary)
4. When the edges are starting to turn black, the broccoli is ready.
1 pt Chocolate Muffins
These outstanding chocolate muffins are only 1 FS point!
Preheat oven 350*
3 Ripe bananas (mash w/fork)
1 egg
1 tsp vanilla
4 Tbls Truvia
2 Tbls Sukrin gold(brown sugar substitute)
1 1/4 c self rising flour
1 tsp baking soda
1 tsp baking powder
2 1/2 Tbls dark chocolate cocoa
1/2 tsp Cinnamon
1/4 c nonfat greek yogurt (may want to add a little extra)
Bake 12-14 minutes
Delicious
Preheat oven 350*
3 Ripe bananas (mash w/fork)
1 egg
1 tsp vanilla
4 Tbls Truvia
2 Tbls Sukrin gold(brown sugar substitute)
1 1/4 c self rising flour
1 tsp baking soda
1 tsp baking powder
2 1/2 Tbls dark chocolate cocoa
1/2 tsp Cinnamon
1/4 c nonfat greek yogurt (may want to add a little extra)
Bake 12-14 minutes
Delicious
One Pot Cheesy Turkey Taco Chili Mac
1 1/2 tsp garlic powder
1 1/2 tsp cumin
1 tsp kosher salt
1 1/2 tsp chili powder
1 1/2 tsp paprika
1/2 tsp oregano
For the Chili:
1.3 lb 93% lean ground turkey
1 medium onion, chopped
3 cloves minced garlic
1 red bell pepper, chopped
10 oz can rotel tomatoes with green chilies
14.5 oz can pink or red beans, drained
8 oz tomato sauce
1/2 can (8 oz) fat-free refried beans
1 (15 oz can) reduced sodium chicken broth*
1 3/4 cups water
8 oz DeLallo Gluten Free shells (or DeLallo whole wheat)
3/4 cup part-skim shredded sharp cheddar cheese*
2 tbsp fresh cilantro, chopped
2 tbsp chopped scallions
One Pot Cheesy Turkey Taco Chili Mac Heat a large Dutch oven or pot with a fitted lid over medium-high heat and spray with oil, brown the turkey breaking it up with a wooden spoon as it cooks.
When cooked through, add the onions, garlic, pepper and taco seasoning; cook 2-3 minutes.
Add the canned tomatoes, beans, tomato sauce, refried beans, chicken broth and water.
Bring to a boil, cover and simmer about 15 minutes. Adjust salt to taste.
Stir in the uncooked pasta and simmer uncovered over medium heat until al dente, about 6 minutes or according to package directions.
Remove the pot from heat and top with the cheese, cover and let sit for about 2-3 minutes, until the cheese melts.
Serve immediately garnished with fresh cilantro and scallions.
3 point snack.
3 point snack.
I full graham cracker (broken in half) and 2 tbs pumpkin fluff frozen to make an ice cream sandwich.
Pumpkin fluff.....1 small tub fat free or sugar free cool whip
1 can pumpkin
Pumpkin pie spice
1 package sugar free pudding
Mix dry ingredients and pumpkin. Fold in cool whip and chill.
I full graham cracker (broken in half) and 2 tbs pumpkin fluff frozen to make an ice cream sandwich.
Pumpkin fluff.....1 small tub fat free or sugar free cool whip
1 can pumpkin
Pumpkin pie spice
1 package sugar free pudding
Mix dry ingredients and pumpkin. Fold in cool whip and chill.
15 oz can of pumpkin
1 box sugar free vanilla pudding mix
1/2 tsp pumpkin pie spice
1 cup vanilla unsweetened almond milk
8 oz fat free whipped topping
In a medium bowl; mix together pumpkin, pudding mix, pumpkin pie spice, and milk until well blended.
Fold in whipped topping until mixed completely.
Serve immediately or refrigerate for later.
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