pg 153 4 points
1 (1 lb) boneless lean sirloin steak, trimmed (or flank, skirt, or T-bone)
1 t salt
3/4 t cracked black pepper
1 15.5 oz can black beans, drained and rinsed
1 c frozen corn kernels, thawed
12 grape tomatoes, quartered
1/2 avocado, pitted, peeled, and cut into 1/2" pieces
1 jalapeno, seeded and minced
2 T lime juice
2 t olive oil
3 T chopped fresh cilantro
lime wedges
1. Sprinkle steak with 3/4 t salt and the pepper. Spray ridged grill pan with nonstick spray and set over med-high heat. Place steak in pan and cook, turning once, until instant-read thermometer inserted into side of steak registers 145 degrees, about 8 minutes. Transfer to cutting board and let stand about 5 minutes.
2. Meanwhile, to make salad, toss together beans, corn, tomatoes, avocado, jalapeno, lime juice, oil, cilantro, and remaining 1/4 t salt in serving bowl.
3. Cut steak into 12 slices and serve with salad. Serve with lime wedges.
Showing posts with label weight watchers. Show all posts
Showing posts with label weight watchers. Show all posts
Tuesday, October 1, 2019
Flank Steak Sandwiches with Spicy Mayo
Fresh Mex pg 150 6 points
3/4 t salt
3/4 t dried oregano
1/2 t ground cumin
1 lg yellow bell pepper, quartered
1 sm red onion, cut into 4 thick slices
1 (1 lb) flank steak,trimmed
2 T light mayonnaise
1 T minced chipotles en adobo
1 T chopped fresh cilantro
4 light hamburger buns, toasted {We used English Muffins}
1 beefsteak tomato, cut into 8 slices
1. Spray grill rack with nonstick spray. Preheat grill to medium-high or prepare medium-high fire.
2. Stir together salt, oregano, and cumin in small cup. Combine bell pepper and onion in medium bowl and spray lightly with nonstick spray. Sprinkle vegetables with half of seasoning mixture. Sprinkle steak with remaining seasoning.
3. Place steak and vegetables on rack and grill, turning occasionally until vegetables are tender and instant read thermometer inserted into side of steak registers 145 degrees, about 10 minutes. Transfer steak to cutting board and let stand 5 minutes.
4. Meanwhile, stir together mayo, chipotles, and cilantro in small bowl.
5. Cut steak across grain into thin slices. Cut pepper into thin strip and separate onion into rings.
6. Spread mayo mixture evenly on bottom of buns. Top evenly with tomatoes, steak, peppers, and onions.
In my opinion: Delicious! We loved these.
3/4 t salt
3/4 t dried oregano
1/2 t ground cumin
1 lg yellow bell pepper, quartered
1 sm red onion, cut into 4 thick slices
1 (1 lb) flank steak,trimmed
2 T light mayonnaise
1 T minced chipotles en adobo
1 T chopped fresh cilantro
4 light hamburger buns, toasted {We used English Muffins}
1 beefsteak tomato, cut into 8 slices
1. Spray grill rack with nonstick spray. Preheat grill to medium-high or prepare medium-high fire.
2. Stir together salt, oregano, and cumin in small cup. Combine bell pepper and onion in medium bowl and spray lightly with nonstick spray. Sprinkle vegetables with half of seasoning mixture. Sprinkle steak with remaining seasoning.
3. Place steak and vegetables on rack and grill, turning occasionally until vegetables are tender and instant read thermometer inserted into side of steak registers 145 degrees, about 10 minutes. Transfer steak to cutting board and let stand 5 minutes.
4. Meanwhile, stir together mayo, chipotles, and cilantro in small bowl.
5. Cut steak across grain into thin slices. Cut pepper into thin strip and separate onion into rings.
6. Spread mayo mixture evenly on bottom of buns. Top evenly with tomatoes, steak, peppers, and onions.
In my opinion: Delicious! We loved these.
Grilled Chicken with Roasted-Corn Salad
Fresh Mex pg 85 1 point
2 c fresh or thawed frozen corn kernels
1 red bell pepper, diced
1 tomato, diced
2 scallions, thinly sliced
1 jalapeno, seeded and minced
2 T lime juice
2 T chopped fresh cilantro
3/4 t salt
4 5-oz skinless boneless chicken breasts
1/4 t black pepper
1/8 t cayenne
2 t canola oil
lime wedges
1. Preheat oven to 425. Spray large rimmed baking sheet with nonstick spray.
2. Pat corn dry with paper towels. Spread corn on baking sheet and roast, stirring twice, until lightly browned, about 20 minutes. Transfer to medium owl and let cool slightly.
3. Add bell pepper, tomato, scallions, jalapeno, lime juice, cilantro, and 1/4 t salt to corn and stir to combine.
4. Meanwhile, sprinkle chicken with black pepper, cayenne, and remaining 1/2 t salt. Brush large ridged pan with oil and set over medium heat. Add chicken to pan and cook, turning once, until cooked through, about 8 minutes. Serve chicken with corn salad and lime wedges.
In my opinion: Delicious! Use leftover corn salad the next day over fish.
2 c fresh or thawed frozen corn kernels
1 red bell pepper, diced
1 tomato, diced
2 scallions, thinly sliced
1 jalapeno, seeded and minced
2 T lime juice
2 T chopped fresh cilantro
3/4 t salt
4 5-oz skinless boneless chicken breasts
1/4 t black pepper
1/8 t cayenne
2 t canola oil
lime wedges
1. Preheat oven to 425. Spray large rimmed baking sheet with nonstick spray.
2. Pat corn dry with paper towels. Spread corn on baking sheet and roast, stirring twice, until lightly browned, about 20 minutes. Transfer to medium owl and let cool slightly.
3. Add bell pepper, tomato, scallions, jalapeno, lime juice, cilantro, and 1/4 t salt to corn and stir to combine.
4. Meanwhile, sprinkle chicken with black pepper, cayenne, and remaining 1/2 t salt. Brush large ridged pan with oil and set over medium heat. Add chicken to pan and cook, turning once, until cooked through, about 8 minutes. Serve chicken with corn salad and lime wedges.
In my opinion: Delicious! Use leftover corn salad the next day over fish.
Chicken with Tomatillo-Cilantro Salsa
Fresh Mex pg 82 1 point
I bet you could also grill
3/4 lb tomatillos, husked and rinsed
2 T chopped fresh cilantro
1 1/2 T lime juice
1/2 T honey
1 t minced chipotles en adobo
1 small garlic clove, chopped
1/8 t plus 1/2 t salt
4 5-oz skinless boneless chicken breasts
1/2 t ground cumin
1/2 t chili powder
2 t canola oil
{for company;tortilla ships} points not included
1. Spray broiler rack with nonstick spray. Preheat broiler.
2. To make salsa, place tomatillos on broiler rack and broil, turning occasionally, until softened and lightly charred, 6-8 minutes. Transfer to food processor or blender. Add cilantro, lime juice, honey, chipotles en adobo, garlic, and 1/8 t salt and pulse until smooth. Transfer salsa to small bowl and set aside.
3. Sprinkle chicken with remaining 1/2 t salt, cumin, and chili powder. Heat oil in large nonstick skillet and set over medium heat. Add chicken and cook, turning once, until browned and no longer pink in center, 6-8 minutes.
4. Divide salsa evenly among 4 plates; top with chicken.
We LOVE this recipe.
You can serve with grilled vegetables or a salad.
I bet you could also grill
3/4 lb tomatillos, husked and rinsed
2 T chopped fresh cilantro
1 1/2 T lime juice
1/2 T honey
1 t minced chipotles en adobo
1 small garlic clove, chopped
1/8 t plus 1/2 t salt
4 5-oz skinless boneless chicken breasts
1/2 t ground cumin
1/2 t chili powder
2 t canola oil
{for company;tortilla ships} points not included
1. Spray broiler rack with nonstick spray. Preheat broiler.
2. To make salsa, place tomatillos on broiler rack and broil, turning occasionally, until softened and lightly charred, 6-8 minutes. Transfer to food processor or blender. Add cilantro, lime juice, honey, chipotles en adobo, garlic, and 1/8 t salt and pulse until smooth. Transfer salsa to small bowl and set aside.
3. Sprinkle chicken with remaining 1/2 t salt, cumin, and chili powder. Heat oil in large nonstick skillet and set over medium heat. Add chicken and cook, turning once, until browned and no longer pink in center, 6-8 minutes.
4. Divide salsa evenly among 4 plates; top with chicken.
We LOVE this recipe.
You can serve with grilled vegetables or a salad.
Wednesday, August 14, 2019
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
- 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.
- 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.
- 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.
- 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!
Tuesday, July 16, 2019
Italian Chicken Sausage and Veggie Skewers
One of my favorites! We double this recipe.
YUM! YUM! YUM!
Asian-Spiced Flank Steak with Pineapple-Pepper Salsa
1 1/2 t grated fresh ginger root
1/8 t garlic powder, or to taste
1 lb lean flank steak, about 1/2" thick
1 c diced pineapple
1/4 c diced sweet red pepper
2 T sliced scallions
2 t soy sauce low-sod
1/2 t grated fresh ginger root
In my opinion: This is DELICIOUS!
Serve with Rosemary Potatoes (3 pts)
Friday, May 17, 2019
Hot Asiago Spread
1 c nonfat cottage cheese
1/4 c +2T nonfat cream cheese
1 1/2 t Dijon mustard
1/4 c grated Asiago cheese
2 scallions, sliced
1 jalapeno, seeded, deveined, & minced
In blender/processor, puree cottage cheese & cream cheeses; add mustard. Add Asiago, scallions, & jalapeno; pulse to combine. Transfer to 2 c microwavable dish; microwave on high until heated through, 3 minutes. Serve immediately.
8 servings
Serve with sliced applies & toasted English Muffins
Old WW-1
1/4 c +2T nonfat cream cheese
1 1/2 t Dijon mustard
1/4 c grated Asiago cheese
2 scallions, sliced
1 jalapeno, seeded, deveined, & minced
In blender/processor, puree cottage cheese & cream cheeses; add mustard. Add Asiago, scallions, & jalapeno; pulse to combine. Transfer to 2 c microwavable dish; microwave on high until heated through, 3 minutes. Serve immediately.
8 servings
Serve with sliced applies & toasted English Muffins
Old WW-1
Wednesday, May 15, 2019
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
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
Grilled Flank Steak and Peppers with Baby Kale Salad
Year Round Fresh pg 233 6 points 4 servings
1 (1 lb) lean flank steak, trimmed
4 t steak seasoning blend
1 lb mini bell peppers, left whole
1 T olive oil
2 t white balsamic vinegar
1/4 t salt
1/8 t black pepper
5 c loosely packed baby kale and spinach blend
1/4 c shaved Parmesan cheese
1. Spray grill rack with nonstick spray and preheat grill to medium-high or prepare med-high fire.
2. Sprinkle steak with seasoning blend. Place steak and bell peppers on grill rack. Grill, turning occasionally and turning steak once, until peppers are tender and instant-read thermometers inserted into center of steak registers 145, about 10 minutes. Transfer steak to cutting board and cut into 16 slices.
3. Whisk together oil, vinegar, salt, and pepper in large bowl. Add kale and Parmesan and toss to coat. Divide salad among 4 plates, top with steak and peppers.
4 slices steak, 3/4 c peppers, and 1 c salad
1 (1 lb) lean flank steak, trimmed
4 t steak seasoning blend
1 lb mini bell peppers, left whole
1 T olive oil
2 t white balsamic vinegar
1/4 t salt
1/8 t black pepper
5 c loosely packed baby kale and spinach blend
1/4 c shaved Parmesan cheese
1. Spray grill rack with nonstick spray and preheat grill to medium-high or prepare med-high fire.
2. Sprinkle steak with seasoning blend. Place steak and bell peppers on grill rack. Grill, turning occasionally and turning steak once, until peppers are tender and instant-read thermometers inserted into center of steak registers 145, about 10 minutes. Transfer steak to cutting board and cut into 16 slices.
3. Whisk together oil, vinegar, salt, and pepper in large bowl. Add kale and Parmesan and toss to coat. Divide salad among 4 plates, top with steak and peppers.
4 slices steak, 3/4 c peppers, and 1 c salad
Pork Chops with Apples and Ginger
Year Round Fresh pg 203 4 servings
1 t ground coriander
3/4 t salt
1/2 t ground cumin
1/4 t black pepper
2 t olive oil
4 (5 oz) lean center-cut boneless pork loin chops, trimmed
1 large shallot, finely chopped
1 T grated peeled fresh ginger
2 apples, cored and cut into 1/2" pieces
1/3 c chicken broth
2 T whole-grain mustard
2 T chopped fresh flat-leaf parsley
1. Stir together 1/4 t of coriander, 1/2 t salt, 1/4 t cumin, and pepper in cup. Rub spice mixture onto both sides of pork.
2. Heat oil in large heavy skillet over medium-high heat. Add pork and cook, turning once, until instant-read thermometer inserted into sides of chops registers 145, 5-6 minutes. transfer to plate.
3. Spray same skillet with olive oil nonstick spray. Add shallot and ginger; reduce heat and cook, stirring occasionally, until shallot softens, 1-2 minutes. Add apples and remaining 3/4 t coriander, remaining 1/4 t of salt, and remaining 1/4 t of cumin. Cook, stirring occasionally, until apples begin to soften, about 2 minutes. Stir in broth and scrape up bits from bottom of pan. Cover and cook until apples are tender, about 3 minutes. Return pork and any accumulated juices to skillet and cook until heated through, 1-2 minutes. Stir in mustard. Sprinkle with parsley and serve.
1 pork chop with 1/2 c apple mixture=1 serving
1 t ground coriander
3/4 t salt
1/2 t ground cumin
1/4 t black pepper
2 t olive oil
4 (5 oz) lean center-cut boneless pork loin chops, trimmed
1 large shallot, finely chopped
1 T grated peeled fresh ginger
2 apples, cored and cut into 1/2" pieces
1/3 c chicken broth
2 T whole-grain mustard
2 T chopped fresh flat-leaf parsley
1. Stir together 1/4 t of coriander, 1/2 t salt, 1/4 t cumin, and pepper in cup. Rub spice mixture onto both sides of pork.
2. Heat oil in large heavy skillet over medium-high heat. Add pork and cook, turning once, until instant-read thermometer inserted into sides of chops registers 145, 5-6 minutes. transfer to plate.
3. Spray same skillet with olive oil nonstick spray. Add shallot and ginger; reduce heat and cook, stirring occasionally, until shallot softens, 1-2 minutes. Add apples and remaining 3/4 t coriander, remaining 1/4 t of salt, and remaining 1/4 t of cumin. Cook, stirring occasionally, until apples begin to soften, about 2 minutes. Stir in broth and scrape up bits from bottom of pan. Cover and cook until apples are tender, about 3 minutes. Return pork and any accumulated juices to skillet and cook until heated through, 1-2 minutes. Stir in mustard. Sprinkle with parsley and serve.
1 pork chop with 1/2 c apple mixture=1 serving
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