Veggie and Black Bean Quesadillas

Year Round Fresh pg 244 7 points   4 servings

1 small red bell pepper, chopped
1 small zucchini, cut into thin strips
1/2 c frozen corn kernels
1 c canned black beans, rinsed and drained
1 1/2 t chili powder
1/4 t salt
1/4 c chopped fresh cilantro
1 c shredded reduced fat Mexican cheese blend
4 (8") whole wheat flour tortillas
1/2 c plain fat-free Greek yogurt
1/2 c salsa

1. Place bell pepper, zucchini, and corn in medium microwavable bowl. Cover with wax paper and microwave on high until vegetables are crisp tender, about 1 1/2 minutes. Drain vegetables and stir in black beans, chili powder, salt, and cilantro.
2. Sprinkle 2 T cheese over half of each tortilla. Spoon one-fourth of vegetable mixture evenly over cheese. Sprinkle vegetables evenly with remaining cheese. Fold unfilled half of each tortilla over filling and press down lightly.
3. Heat large nonstick skillet over medium heat. Lightly spray quesadillas on both sides with nonstick spray. Cook two at a time, turning once, until crisp and heated through, about 4 minutes. Cut each quesadilla into 2 wedges and serve with yogurt and salsa.
1 serving-1 quesadilla, 2 T yogurt, and 2 T salsa

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. 

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.

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.

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.

Skinny Chicken Alfredo Pizza

    Prep time:  10 mins 7 SmartPoints for 2 pieces

• ½ cup Light Alfredo Sauce (We have used both Prego Light Alfredo and Classico Light Alfredo with similar points)
• 1 cup low-fat part-skim mozzarella cheese, shredded
• ¼-1/2 cup baby spinach
• 1 cup nonfat plain Greek yogurt
• 1¼- 1½ cups flour
• ⅛ teaspoon garlic powder
• ⅛ teaspoon Italian seasoning

1. the oven to 375 degrees.
2. In a large bowl, mix together the Greek yogurt, flour, garlic powder, and Italian seasoning. This will create a sticky dough. You will start with 1¼ cups flour and can add 1½ cups flour to help dough form if needed.
3. Spread dough over pizza pan or baking sheet. We used a traditional 11"x17" baking sheet. It will take work to pat down and spread dough to fit into the pan, and the dough will be thin.
4. Using a spoon, spread the Alfredo sauce over the dough. You may sprinkle extra Italian seasoning over this if desired.
5. Sprinkle the spinach and chicken over the top of the sauce. Spread to make sure there is a little on each piece.
6. Top with mozzarella cheese covering all areas.
7. Bake at 375 degrees for 15-17 minutes or until the top is golden brown and bubbling.

SHEET PAN DINNER: Lemon Parmesan Garlic Chicken & Veggies

The chicken is 3 points. This meal is 7.
   
For The Chicken:
    1 large egg
    2 tablespoons lemon juice (or juice of 1/2 a lemon)
    2 teaspoons minced garlic
    1/2 tablespoon fresh chopped parsley
    1/2 teaspoon each salt and pepper , to season
    1/2 cup breadcrumbs
    1/3 cup fresh grated parmesan cheese
    4 skinless , boneless chicken breasts (or thighs)
For The Veggies:
    8-10 (1 pound | 500 g) baby potatoes, quartered
    1/2 cup I Can't Believe It's NOT butter , melted
    2 teaspoons minced garlic
    salt to taste
    1 pound | 500 g green beans , cut into thirds
    Preheat oven to 200°C | 400°F. Lightly grease a baking tray / sheet with cooking oil spray, or a light coating of oil. Set aside.
  Lemon Parmesan Garlic Chicken & Veggies                       In a large bowl, whisk together the egg, lemon juice, 2 teaspoons garlic, parsley, salt and pepper.
    Dip chicken into egg mixture, cover and allow to marinade in the refrigerator for 30 minutes to an hour (if time allows).*
    In another bowl, combine the breadcrumbs with the parmesan cheese.
    Dredge the egg coated chicken in the breadcrumb/parmesan mixture, lightly pressing to evenly coat.
    Place chicken onto the baking sheet / tray and lightly spray with cooking oil spray. Arrange the potatoes around the chicken in a single layer. Mix together the butter, 2 teaspoons garlic and salt to taste, and pour half of the butter mixture over the potatoes. Toss to evenly coat.
    Bake in preheated oven for 15 minutes.

    Remove baking tray from the oven and carefully flip each chicken breast. Move the potatoes to one side and place the green beans around the chicken on the other side of the baking sheet. Pour over the remaining garlic butter and return to the oven to broil (or grill) on medium-high heat for a further 10 minutes, or until chicken is golden and crisp, and potatoes are cooked through.
    Sprinkle with fresh chopped parsley (optional), and serve immediately. 

WW Chipotle-Grilled Pork Salad

            
               serv 4 7 points
        1 pound(s) uncooked lean pork tenderloin, use one whole loin
        1/2 tsp ground cumin
        1/2 tsp table salt, divided
        1/8 tsp black pepper
        2 Tbsp fresh lime juice
        2 Tbsp light mayonnaise
        4 tsp olive oil
        1/2 tsp store-bought adobo sauce, *
        2 Tbsp cilantro, chopped
        6 cup(s), shredded romaine lettuce
        1 1/2 cup(s) grape tomatoes, halved
        1 large yellow pepper(s), diced
        1 cup(s) uncooked jicama, chopped
        1 item(s), medium avocado, Hass, cut into chunks
        1 item(s) canned chipotle peppers in adobo sauce, chopped
 Sprinkle pork with cumin, 1/4 teaspoon salt and pepper; let stand 15 minutes.
    Heat outdoor grill to medium-high (or heat grill pan over medium-high heat).
    Grill pork, turning occasionally, until a meat thermometer inserted in center reads at least 145°F, about 20 to 25 minutes. Remove pork to cutting board and let rest for a minimum of 3 minutes, but up to 10 minutes, before slicing.
    Meanwhile, combine lime juice, mayonnaise, oil, adobo sauce and remaining 1/4 teaspoon salt in a small bowl; stir in cilantro.
    Combine romaine, tomatoes, yellow pepper, jicama, avocado and chipotle pepper in a large deep platter; drizzle with about half the dressing and toss to mix and coat. Arrange sliced pork on top of salad; drizzle with remaining dressing.

    Serving size: 3 oz pork, 2 1/2 c salad and 1 1/2 Tbsp dressing

Grilled Steak and Mushroom Sandwiches with Blue Cheese

 
   7 smtpoints pg 93                             
3spray(s)cooking spray
3⁄4pound(s)uncooked lean flank steak
2med portobello mush(s), caps, cut into eight 1/2-inch-thick slices
1smalluncooked onion(s), cut into 4 slices
1⁄2tsptable salt
1⁄4tspblack pepper, freshly ground
3Tbsplight mayonnaise
3Tbspblue cheese, crumbled
1 1⁄3cup(s)arugula, baby variety
4item(s)light whole wheat English muffin, toasted                                                                                                      
Off heat, coat outdoor grill (or large stove-top grill pan) with cooking spray; heat to medium-high.

Lightly coat steak, mushrooms and onion with cooking spray; sprinkle with salt and pepper. Grill, turning once, until steak is desired degree of doneness and vegetables are lightly charred and tender, about 10 minutes. Remove steak to cutting board and let stand 5 minutes before slicing thinly against the grain.
Meanwhile, in a small cup, combine mayonnaise and blue cheese.
To assemble each sandwich, spread each muffin bottom with about 1 1/2 tablespoons mayonnaise mixture. Top each with 1/4 each sliced steak, mushrooms, onions and arugula and then muffin tops. Yields 1 sandwich per serving.

In my opinion: One of my most favorites! Love this!