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!
Showing posts with label Freestyle ckbk. Show all posts
Showing posts with label Freestyle ckbk. Show all posts
Sunday, April 21, 2019
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.
WW Paprika Chicken with Orange-Olive Relish
Freestyle cookbook pg 9 4 serv. Under 20 minutes. 1 point
1 t smoked paprika
¾ t salt
¼ t black pepper
4 5-oz skinless, boneless chicken breast cutlets
2 large navel oranges, peeled, sectioned, and roughly chopped
4 Peppadew peppers, drained and chopped (Wal-Mart)
2 T chopped fresh flat-leaf parsley
1 T EVOO
2 t red wine vinegar
1. Stir together paprika, ½ t salt, and pepper in a cup.
2. Heat ridged grill pan over med-high heat until hot. Spray chicken with non-stick spray. Place chicken in pan and grill, turning once, until chicken is cooked through, 8-10 minutes.
3. Meanwhile, to make relish, combine oranges, olives, Peppadew peppers, parsley, oil, vinegar, and remaining ¼ t salt in medium bowl. Serve chicken with relish.
1 t smoked paprika
¾ t salt
¼ t black pepper
4 5-oz skinless, boneless chicken breast cutlets
2 large navel oranges, peeled, sectioned, and roughly chopped
4 Peppadew peppers, drained and chopped (Wal-Mart)
2 T chopped fresh flat-leaf parsley
1 T EVOO
2 t red wine vinegar
1. Stir together paprika, ½ t salt, and pepper in a cup.
2. Heat ridged grill pan over med-high heat until hot. Spray chicken with non-stick spray. Place chicken in pan and grill, turning once, until chicken is cooked through, 8-10 minutes.
3. Meanwhile, to make relish, combine oranges, olives, Peppadew peppers, parsley, oil, vinegar, and remaining ¼ t salt in medium bowl. Serve chicken with relish.
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