Chicken with Tomatillo Sauce

Fresh Mex pg 88

1Tbsp canola oil

¹⁄₂ small, chopped uncooked onion(s)

¹⁄₂item(s serrano chile(s)), or jalapeño chile pepper, seeded and chopped

1 medium clove(s), chopped garlic clove(s)

2Tbsp, toasted green pumpkin seeds (pepitas)

¹⁄₄pound(s) tomatillo, husked, rinsed, and chopped (about 5 medium tomatillos)

1small, halved, pitted, peeled, and cut into chunks California (Hass) avocado

1Tbsp, chopped fresh cilantro

1tsp table salt

1spray(s) cooking spray

30oz, 6 (5-ounce) chicken breasts uncooked boneless skinless chicken breast

1 ¹⁄₂ tsp ground cumin

¹⁄₄ tsp, freshly ground black pepper

Instructions

1. Heat oil in medium skillet over medium-high heat. Add onion and serrano and cook, stirring often, until softened, about 5 minutes. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds.
2.  Pulse pepitas in food processor until finely ground; transfer to small bowl. Add tomatillos and avocado to food processor and puree. Add ground pepitas, the cilantro, onion mixture, and 1/4 teaspoon salt to food processor and pulse until blended.
3.  Spray stovetop grill pan with nonstick spray and set over medium-high heat. Sprinkle chicken with cumin, remaining 3/4 teaspoon salt, and the pepper. Place chicken in pan and cook, turning once, until cooked through, about 8 minutes. Serve chicken with sauce.
4. Serving size: (1 chicken breast and 1/4 cup sauce)
   
   This was easy to make and tasted good. Even my husband liked it and he doesn't like avocado or onion! 

Greek Yogurt with Cherry Compote and Pistachios

Year Round Fresh pg 62 2 points
1 1/3 c fresh sweet cherries, pitted cherries, halved
1/2 c orange juice
2 t honey
1 (3")Cinnamon Stick
1/4 t salt
2 c plain fat-free Greek yogurt
2 T finely chopped toasted pistachios

1. To make compote, combine cherries, OJ, honey, cinnamon stick, and salt in small saucepan and bring to boil over medium heat. Reduce heat to medium-low and simmer, stirring occasionally, until cherries soften and liquid begins to thicken slightly, about 12 minutes.
2. Transfer to medium bowl; remove and discard cinnammon stick. Let stand to cool to room temp. Serve at room temp. or transfer to airtight container and refrigerate until chilled, at least 2 hours, or up to 4 days.
3. To serve, divide yogurt evenly among 4 bowls. Top evenly with compote and sprinkle evenly with pistachios.

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.

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.

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.

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.

Grilled Parmesan Corn on the Cob

  Simply 5 pg 132  8 serv                                              2 points

8 ears of corn
2/3 c reduced fat mayo
¼ c chopped fresh cilantro
Grated zest and juice of 1 lime
¼ c grated Parmesan cheese
1. Preheat grill to med-high or prepare med-high fire.
2. Gently pull husks down from each and remove silk. Pull husks back over corn.
3. Wrap each ear in foil. Place on grill rack and grill, turning corn occasionally, until very tender, about 15 minutes.
4. Meanwhile, mix mayo through lime juice in a cup.
5. Remove husks, brush all over with mixture, sprinkle with Parmesan.
GRILL

Spicy Blue Cheese-Chicken Burgers

Simply 5 pg 95   4 serv                                          2 points
1 lb ground skinless chicken breast
2 scallions, thinly sliced
3 T plain dried bread crumbs
2 T hot pepper sauce, such as Frank’s
½ t salt
¼ c reduced-fat blue cheese dressing

1. Mix together chicken through salt in medium bowl until combined well, but not overmixed. With damp hands, shape mixture into 4   4” patties.
2. Spray ridged grill pan with nonstick spray and set over medium heat. Spray patties with nonstick spray, place in pan and cook until instant read thermometer registers 165, about 5 minutes per side. Drizzle burgers with blue-cheese dressing.
GRILL

Lemon and Pecorino popcorn

Simply 5 page 47   8 servings                                             2 points
8 c plain air-popped popcorn
1 T olive oil
1 T chopped fresh thyme
1 t grated lemon zest
½ t salt
6 T grated pecorino-Romano cheese

Put popcorn into very large bowl. Drizzle with oil, thyme, lemon zest, and salt, tossing to coat popcorn evenly. Gradually sprinkle Romano over popcorn, tossing to coat evenly. NOTE- Cheesy Kale Chips   also uses the Romano
STOVE

Parmesan-Pepper Green Bean Fries

 Simply 5 pg 43 6 servings                                   2 points
2 lg egg whites, at room temp
2 T water
1 c grated Parmesan cheese
1 t black pepper
¾ lb green beans, trimmed

1. Preheat oven to 425. Line large rimmed baking sheet with silicone baking mat or parchment paper.
2. Whisk together egg whites and water in shallow bowl until foamy. In another shallow bowl, mix together Parmesan and pepper.
3. Dip green beans, one at a time, into egg-white mixture allowing excess to drip off. Coat beans with Parmesan and arrange on prepared baking sheet about 1” apart.
4. Bake until Parmesan is melted and lightly browned, about 8 minutes. Transfer green beans to wire rack and let cool slightly before serving.
OVEN

Provencal Tomato Tart

    Simply 5 pg 38    12 servings                                                         2 points
5 large red or yellow plum tomatoes cut into ¼” slices
1 onion, very thinly sliced
16 pitted Kalamata olives, quartered
½ t salt
¼ t black pepper
8 (12x17”) sheets Phyllo dough, thawed if frozen
½ c grated Parmesan cheese
1. Set oven rack in lower third of oven and preheat to 425.
2. Meanwhile, place tomato slices between double thickness of paper towels and pat dry. Let stand 10 minutes.
3. Toss together onion, olives, salt, & pepper in small bowl.
4. Lay 1 phyllo sheet on baking sheet and lightly spray with olive oil nonstick spray. (Keep remaining Phyllo dough covered with damp kitchen towel or plastic wrap to prevent it from drying out). Repeat layering with 7 remaining sheets of dough, spraying each sheet with nonstick spray. Roll edges of dough in to form rim.
5. Arrange tomato slices on phyllo in single layer, overlapping a tad. Top with onion mixture and lightly spray with nonstick spray. Bake until bottom and edges are golden and tomatoes and onion are softened, 25-35 minutes. Sprinkle with Parmesan. Cut tart into 12 pieces. Serve hot, warm, or at room temp.
OVEN

Jalapeno Bagels

                                                                    2 points each    
                                       
 1 cup self rising flour
1 cup nonfat Greek yogurt
2-4 Tbsp diced jalapenos (depending on how much heat you prefer)
Preheat oven to 375 degrees F.
I stirred the self-rising flour and the nonfat Greek yogurt in a bowl to mix it together.
 Flour the cutting board. I put the mixture onto the cutting board and knead it.
Put it back in the bowl and add jalapenos. Mix well.
Add more flour to cutting board and put the dough on it. Tear the dough into 6 piles that look about the same size. Using hands roll each pile into a log. Spray a baking stone with nonstick cooking spray and make a circle with logs. Put some fat-free shredded cheddar cheese on some of the bagels and brush egg wash on the others.
Bake for about 20 minutes.
6 bagels -2 Freestyle SmartPoints

Greek Salad with Feta and Artichokes

 pg 186 4 servings 2 points

This recipe is similar to the Greek Grilled Chicken Salad. I like the other recipe better.

1 garlic clove, halved
1 t. grated lemon zest
3 T lemon juice
1 T EVOO
1 t dried oregano
¼ t salt
¼ t black pepper
4 c sliced romaine lettuce
 2 c baby arugula
1 14oz can quartered artichoke hearts in water, drained
1 lg cucumber, halved lengthwise and sliced
1 small yellow or red bell pepper, quartered and sliced
1 c grape tomatoes, halved
¼ c sliced red onion
6 pitted Kalamata olives, cut into slivers
½ c crumbled reduced fat feta

Rub inside of large salad bowl with cut sides of garlic clove; discard garlic. Add lemon zest and juice, oil, oregano, salt, and pepper to bowl; whisk until blended. Add romaine, arugula, artichoke hearts, cucumber, bell pepper, tomatoes, onion, and olives and toss to coat. Sprinkle with feta and serve.

Cornmeal Spice-Crusted Tilapia

 p 84 4 serv 2 points Nora loved it
2 T cornmeal
2 t smoked sweet paprika
1 t Old Bay seasoning
1 t black pepper
1 t packed brown sugar
1 t dried thyme
4 5-oz tilapia fillets
4 t canola oil
Lemon wedges

1. On large sheet wax paper, mix together cornmeal, paprika, Old Bay, black pepper, brown sugar, and thyme. Coat fish fillets in spice mixture, pressing so it adheres.
2. Heat large heavy skillet over medium-high heat; add oil. Add fish and spray with nonstick spray. Cook until deeply and just opaque in center, about 4 minutes per side. Serve with lemon wedges.

WW Swordfish and Tomatoes with Basil Sauce

 serves 4 pg 78 2 points
4 plum or other small tomatoes, halved
1 c whole cherry tomatoes
1 ½ c lightly packed fresh basil
3 T chicken broth
3 T grated Parmesan
1 T chopped walnuts
1 garlic clove, chopped
2 t lemon juice
3 t olive oil
½ t salt
½ t black pepper
4 5 oz swordfish steaks

1. Spray broiler rack with nonstick spray; preheat broiler
2. Place all tomatoes on broiler rack and lightly spray with olive oil and nonstick spray. Broil 5” from heat until tomatoes are softened, about 8 minutes.
3. Meanwhile, to make sauce, combine basil, broth, Parmesan, walnuts, garlic, lemon juice, 1 t oil, ¼ t salt and ¼ t pepper in blender or food processor, pulse until finely chopped. Set aside.
4. Heat remaining 2 t oil in large skillet over med-high heat. Sprinkle fish with remaining ¼ t salt and ¼ t remaining pepper. Add fish to skillet and cook, turning once, until fish flakes easily with a fork, about 8 minutes.
5. Divide fish and tomatoes evenly among 4 plates and drizzle evenly with sauce.

Sauteed Tilapia with Almonds and Cherries

 4 serv pg 75 2 points
1 T sliced almonds
3 t EVOO
4 5-oz tilapia, flounder, or ole fillets
¼ t salt
¼ t black pepper
1 sm onion, chopped
2 T dry vermouth, dry white wine, or chicken broth
½ c pitted fresh sweet cherries, halved
½ c vegetable broth
½ t dried thyme

1. Place almonds in small skillet; cook over med-low heat, stirring constantly, until lightly toasted and fragrant, about 4 minutes. Transfer to bowl. 
2. Heat 2 t oil in lg nonstick skillet over medium heat. Sprinkle fish with s & p. Add fish to skillet and cook until just opaque in center, about 2 minutes on each side. Transfer to plate and keep warm.
3. Heat remaining 1 t oil in same skillet. Add onion and cook, stirring frequently, until softened, about 2 minutes. Add vermouth/wine; bring to a boil. Cook until most of the liquid evaporates, about 1 minute. Top fish with cherry mixture and sprinkle with almonds.  

WW Curried Chicken with Apple and Mango

 pg 21 2 points, 4 servings
2 t canola oil
1 lb skinless, boneless chicken breast, cut into 2 “ pieces
½ t salt
¼ t black pepper
1 small Granny Smith Apple, unpeeled, cored and sliced
1 sm. Onion, chopped
1 ½ t grated peeled fresh ginger
1 garlic clove, minced
2 t curry powder
3 T currants
¼ c chicken broth
¼ c fat-free half and half
½ c mango chutney
2 T slivered almonds, toasted
1 T chopped fresh cilantro or basil

1. Heat oil in large nonstick skillet over medium heat. Sprinkle chicken with s&p; add to skillet and cook, turning occasionally, until cooked through, about 6 minutes. Transfer to plate.
2. Add apple, onion, ginger, and garlic to skillet. Cook  until apple and onion are tender, about 6 minutes. Stir in curry powder, cook 1 min. Add chicken, currants, broth, and half and half; bring to a boil. Simmer, uncovered, until sauce thickens slightly, about 3 minutes. Stir in chutney. Sprinkle with almonds and cilantro.

Chicken Salad with Cucumber-Yogurt Sauce

 pg 11 Freestyle cookbook 2 points 4 serv. Under 20 minutes
1 lb chicken breast tenders
2 T white-wine vinegar
2 Lg garlic cloves, minced
1 t dried oregano
1 t salt
¼ t plus 1/8 t black pepper
¾ c. plain fat-free yogurt
¾ c finely diced English (seedless) cucumber
4 T fresh mint, chopped
2 T fresh dill, chopped
½ t ground cumin
4 t olive oil
2 c thinly sliced romaine lettuce
1 lg tomato, diced
½ c thinly sliced red onion
2 6-inch pita breads, toasted and cut into wedges

1. Combine chicken, vinegar, garlic, oregano, ¾ t salt, and ¼ t pepper in large bowl; stir until mixed well. Let stand 10 minutes.
2. Meanwhile, to make yogurt sauce, stir together yogurt, cucumber, 2 T mint, dill, cumin, remaining ¼ t salt, and remaining 1/8 t pepper in small bowl .
3. Heat oil in large non-stick skillet over medium heat. Add chicken and cook until browned and cooked through, about 2 minutes per side. Transfer chicken to plate and let cool slightly.
4. Divide lettuce among 4 plates; top evenly with chicken, tomato, onion, and yogurt sauce. Sprinkle with remaining 2 T mint. Serve with pita wedges. 

Low Fat Lemon Crinkle Cookies

 
  Prep 5 mins    Cook 8 mins     Total 13 mins              2 dz 
              
 1 box lemon cake mix (any kind)
    1 egg, lightly beaten
    2 cups Cool Whip, thawed (8 ounce container)
    1/2 to 1 cup powdered sugar
    Preheat oven to 350.
    In a large bowl, combine cake mix, egg, and Cool Whip (The batter will be sticky).
    Form dough into tablespoonfuls and roll in powdered sugar.
    Bake for 8 to 10 minutes, until the edges are golden.
    Allow to cool 1 minute on baking sheet; then remove to cooling rack.

Notes

Only 2+ Weight Watchers Points

Smoky Orange BBQ Shrimp Skewers (WW app) 2 points
• 3 Tbsp barbecue sauce, chipotle-variety
• 2 Tbsp cilantro, fresh, chopped
• 1 tsp orange zest, plus extra for garnish
• 1 1⁄2 Tbsp fresh orange juice
• 1 tsp apple cider vinegar
• 1⁄4 tsp ground cumin
• 1 pound(s) uncooked shrimp, extra large, fresh or thawed frozen, peeled and deveined*
• 3 spray(s)cooking spray, divided
• 2 Tbsp uncooked scallion(s), sliced
• If using wooden skewers, soak them in water for 20 minutes
• Meanwhile, in a large bowl, stir together barbecue sauce, cilantro, orange zest and juice, vinegar and cumin. Add shrimp and toss to coat; let marinate at least 10 minutes.
• Off heat, coat grill rack with cooking spray; heat grill.
• Thread 5 or 6 shrimp onto each of four 12-inch metal or wooden skewers and brush with sauce remaining in bowl; lightly coat skewers with cooking spray.
• Grill skewers, turning as needed, just until shrimp are cooked through, about 6 to 8 minutes. Remove to serving plates or a platter; sprinkle with scallions and orange zest (optional). Yields 1 skewer (5 to 6 shrimp) per serving.