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).
Showing posts with label meatless. Show all posts
Showing posts with label meatless. Show all posts
Sunday, April 21, 2019
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.
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.
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.
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.
Fresh Corn Basil Soup
Fresh Corn Basil Soup Simply 5 pg 52 1 Point
1 T canola oil
1 onion, chopped
3 lg garlic cloves, minced
3 cups of corn kernels (about 6 ears of corn)
32 oz carton vegetable broth
½ t salt
¼ t black pepper
Thinly sliced fresh basil leaves
1. Heat oil in large pot or Dutch oven over med heat. Add onion and cook, stirring until softened, about 5 minutes. Add garlic and cook, stirring until fragrant, about 30 seconds. Add corn and cook, stirring untl tender, about 5 minutes. Stir in broth, salt, and pepper and bring to a boil. Reduce heat and simmer 10 minutes. Remove pot from heat and let cool 10 minutes.
2. Transfer 3 cups of soup to blender and blend until smooth. Return to pot and cook over low heat until heated through, about 2 minutes. Ladle soup evenly into 6 bowls and sprinkle with basil.
STOVE
1 T canola oil
1 onion, chopped
3 lg garlic cloves, minced
3 cups of corn kernels (about 6 ears of corn)
32 oz carton vegetable broth
½ t salt
¼ t black pepper
Thinly sliced fresh basil leaves
1. Heat oil in large pot or Dutch oven over med heat. Add onion and cook, stirring until softened, about 5 minutes. Add garlic and cook, stirring until fragrant, about 30 seconds. Add corn and cook, stirring untl tender, about 5 minutes. Stir in broth, salt, and pepper and bring to a boil. Reduce heat and simmer 10 minutes. Remove pot from heat and let cool 10 minutes.
2. Transfer 3 cups of soup to blender and blend until smooth. Return to pot and cook over low heat until heated through, about 2 minutes. Ladle soup evenly into 6 bowls and sprinkle with basil.
STOVE
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
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
Crustless Spinach Quiche
1 point
1 cup fat free cottage cheese
3 large eggs
1/4 tsp pepper
1/2 tsp salt
2 cloves garlic (I usually use garlic powder - because I'm lazy)
10 oz frozen spinach
1 cup light cheddar cheese
Preheat oven to 350°. Thaw spinach - I just pop it in the microwave for about 6 minutes on defrost. Mix all ingredients together and stir. Spray pie dish with cooking spray. Pour mixture into pie pan and bake for 45-50 minutes. ENJOY!
Makes 8 servings.
1 cup fat free cottage cheese
3 large eggs
1/4 tsp pepper
1/2 tsp salt
2 cloves garlic (I usually use garlic powder - because I'm lazy)
10 oz frozen spinach
1 cup light cheddar cheese
Preheat oven to 350°. Thaw spinach - I just pop it in the microwave for about 6 minutes on defrost. Mix all ingredients together and stir. Spray pie dish with cooking spray. Pour mixture into pie pan and bake for 45-50 minutes. ENJOY!
Makes 8 servings.
Shrimp, Bell Pepper, and Thyme Frittata
pg 154 serves 4 1 point
4 lg eggs
2 t fresh thyme leaves
2 t chopped fresh chives
¼ t salt
1/8 t black pepper
2 t olive oil
1 sm red bell pepper, diced
1 shallot, chopped (or green onions)
4 oz cooked peeled and deveined shrimp, coarsely chopped
1. Preheat broiler
2. Whisk together eggs through black pepper in medium bowl. Set aside.
3. Heat oil in 10” ovenproof skillet over medium heat. Add bell pepper and shallot; cook, stirring until vegetables are softened, about 3 minutes. Add shrimp and remaining 1/8 t salt and cook just until heated through , about 1 minute.
4. Pour egg mixture over shrimp mixture. Cook, without stirring, until eggs are almost set, about 5 minutes.
5. Place skillet 5” from heat and broil until frittata is set and top is golden, about 5 minutes longer. Slide frittata onto serving plate and cut into 8 wedges. Serve hot, warm, or at room temp.
4 lg eggs
2 t fresh thyme leaves
2 t chopped fresh chives
¼ t salt
1/8 t black pepper
2 t olive oil
1 sm red bell pepper, diced
1 shallot, chopped (or green onions)
4 oz cooked peeled and deveined shrimp, coarsely chopped
1. Preheat broiler
2. Whisk together eggs through black pepper in medium bowl. Set aside.
3. Heat oil in 10” ovenproof skillet over medium heat. Add bell pepper and shallot; cook, stirring until vegetables are softened, about 3 minutes. Add shrimp and remaining 1/8 t salt and cook just until heated through , about 1 minute.
4. Pour egg mixture over shrimp mixture. Cook, without stirring, until eggs are almost set, about 5 minutes.
5. Place skillet 5” from heat and broil until frittata is set and top is golden, about 5 minutes longer. Slide frittata onto serving plate and cut into 8 wedges. Serve hot, warm, or at room temp.
California Fish Tacos
pg 87 4 serv under 20 minutes 5 points
1T lime juice
2 t olive oil
¾ t chili powder
¾ t ground coriander
½ t salt
3 (1/4 lb) skinless red snapper filets
2 c thinly sliced green cabbage (Cole Slaw mix)
2 scallions, thinly sliced
½ c finely chopped red onion
1/3 c coarsely chopped cilantro
1 jalapeno, seeded and minced
8 6” corn tortillas, warmed
½ c light sour cream
Lime wedges
1. Spray 7x11” baking dish with nonstick spray
2. Stir together: lime juice through salt in a cup (or sm bowl). Place fish in baking dish in one layer and brush with lime juice mixture. Cover with wax paper and microwave on high until fish is just opaque in center, about 3 minutes. Cut fish into small pieces.
3. Meanwhile, toss together cabbage through jalapeno in medium bowl.
4. Fill tortillas evenly with fish and cabbage mixture; top with sour cream. Serve with lime wedges.
1T lime juice
2 t olive oil
¾ t chili powder
¾ t ground coriander
½ t salt
3 (1/4 lb) skinless red snapper filets
2 c thinly sliced green cabbage (Cole Slaw mix)
2 scallions, thinly sliced
½ c finely chopped red onion
1/3 c coarsely chopped cilantro
1 jalapeno, seeded and minced
8 6” corn tortillas, warmed
½ c light sour cream
Lime wedges
1. Spray 7x11” baking dish with nonstick spray
2. Stir together: lime juice through salt in a cup (or sm bowl). Place fish in baking dish in one layer and brush with lime juice mixture. Cover with wax paper and microwave on high until fish is just opaque in center, about 3 minutes. Cut fish into small pieces.
3. Meanwhile, toss together cabbage through jalapeno in medium bowl.
4. Fill tortillas evenly with fish and cabbage mixture; top with sour cream. Serve with lime wedges.
Tex-Mex Shrimp Rolls
pg 97 4 serv under 20 minutes-no cook 4 points
½ lb cooked medium peeled and deveined shrimp, halved or chopped
3 scallions, thinly sliced
¼ c fat-free salsa
¼ c reduced fat mayo
3 T fresh cilantro leaves
¼ t salt
4 light (reduced calorie) whole wheat hot dog buns, toasted
Toss all ingredients, divide evenly into 4 buns.
½ lb cooked medium peeled and deveined shrimp, halved or chopped
3 scallions, thinly sliced
¼ c fat-free salsa
¼ c reduced fat mayo
3 T fresh cilantro leaves
¼ t salt
4 light (reduced calorie) whole wheat hot dog buns, toasted
Toss all ingredients, divide evenly into 4 buns.
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.
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.
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.
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.
Saturday, April 20, 2019
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.
• 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.
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