from: Parenting
Ingredients
4 miniwhole-wheat pitas, split
1 cup chopped cooked chicken (such as Perdue)
1/2 cup grated carrot
1 cup frozen corn kernels, defrosted
1/2 cup barbecue sauce
1/2 cup shredded reduced fat cheddar cheese
Directions
Preheat oven to 350 degrees. Place split pitas on a baking sheet. Put chicken, carrot, corn, and barbecue sauce in a mixing bowl and stir to combine. Spoon 2 tablespoons chicken mixture onto each pita. Sprinkle 1 Tbs of cheese on top of each, and bake until cheese is bubbly, about 8 minutes.
Nutritional Info (1/4 recipe(
238 calories, 5 g fat (2 g saturated), 523 mg sodium, 38 mg cholesterol
from: Parenting
Ingredients
1/4 cup orange juice
3 tsp lemon juice
1 tbs white wine vinegar
2 tbs canola oil
1 tbs honey
1 tbs peeled, grated ginger
Salt and pepper to taste
4 small flounder fillets, 4 to 6 ounces each
4 cups snow peas (about 3/4 pound)
Lemon wedges
Directions
Whisk the first 7 ingredients (OJ through S&P) together to create the dressing.
Place each fish fillet on a large square of foil and turn of the edges of the foil. Top each fillet with 1 cup of snow peas and 2 tablespoons of dressing. Fold the foil around the fish to form a pouch, and crimp so it is sealed.
Put the foil pouches on a baking sheet and bake at 425 for 15-20 minutes, until fish flakes easily with a fork. Service with rice and garnish with lemon.
Nutritional Info (1 packet(
273 calories, 11 g fat, 118 mg sodium, 68 mg cholesterol
from: Parenting
Ingredients
2 1/2 lb beef brisket
1/2 tsp pepper
1 package dried onion-soup mix
2 tsp dry mustard
3/4 cup water
12 baby carrots
Directions
Brown the brisket on all sides in a large skillet over medium heat, about 5 minutes per side. Sprinkle with pepper. Place in a 4- to 6-quart slow cooker.
In a medium bowl, combine the soup mix, mustard, and water. Stir well. Pour over brisket. Add carrots to pot and stir. Cover and cook on low for about 6 hours — meat will be soft and tender, almost falling apart.
Remove from cooker and let stand for 15 minutes before slicing thin. Serve on sandwich buns, with ketchup or mustard.
Nutritional Info (1/8 recipe(
237 calories, 12 g fat (4 g saturated), 385 mg sodium, 83 mg cholesterol
from: Parenting
Ingredients
Cooking spray
6 oz-package stuffing mix
4 cups broccoli florets
4 chicken cutlets (approximately 4 oz each)
1/2 cup jarred chicken gravy
Pepper
Directions
Heat oven to 400 degrees. Spritz center of 4 sheets of foil with cooking spray. Prepare stuffing according to package directions, excluding butter. Place 1/4 stuffing in center of each foil sheet. Top with 1 cup broccoli and a chicken cutlet. Drizzle 2 tablespoons gravy over each cutlet; sprinkle with pepper.
Seal packages and place on foil-covered baking pan. Bake 25 minutes or until chicken is cooked through (to 170 degrees). Reheat remaining gravy and serve on the side.
Nutritional Info (1 packet(
318 calories, 5 g fat (1 g saturated), 880 mg sodium, 66 mg cholesterol
from: Parenting
Ingredients
1 cup rice
2 Tbs butter
½ small onion, finely chopped (about ½ cup)
1 clove garlic, minced
10-oz package frozen peas
Pinch salt
¼ cup chicken broth or prepared bouillon
30 basil leaves (about 1 cup loosely packed)
cup grated parmesan cheese
Directions
Prepare rice according to package directions. Meanwhile, melt butter in a skillet over medium heat. Add the chopped onion and cook, stirring frequently, until quite soft but not brown, about 8 minutes. Add the garlic and cook 2 minutes more. Add the peas and a pinch of salt, stir thoroughly with the garlic and onion mixture, then add the chicken broth. Cover pan and bring to a boil; boil 2 minutes (not more, or the peas will be overdone).
Remove from heat and transfer contents to the bowl of a food processor. Add the basil leaves. Process for about 15 seconds, until the peas are beginning to be mashed and the basil is chopped but there are still many whole pieces of pea in the mixture. Combine thoroughly with the cooked rice and parmesan cheese. Serve immediately.
from: Weight Watchers Shortcuts Cookbook
Ingredients
1/2 C plain fat-free Greek-style yogurt
1 T lemon juice
1 T chopped fresh mint
12 oz packaged fully-cooked turkey meatballs
4 6-inch multi-grain pitas
1 tomato, chopped
1/2 cucumber, peeled, seeded and chopped
Directions
Combine yogurt, lemon juice & mint in a bowl and set aside. Spray large non-stick skillet with cooking spray and heat over medium. Add meatballs and cook, covered, turning frequently until heated through, about 5 minutes.
Cut a pocket in each pita. Fill with 3 meatballs, tomatoes, cucumber and about 3 T of the yogurt sauce. Serve immediately.
Nutritional Info (1 pocket(
353 cals, 9 g fat, 787 mg sodium, 43 g carbs, 4 g fiber, 26 g protein, 144 mg calcium
from: adapted from Rachael Ray's Recipe
Ingredients
grilled or roasted chicken breast, cut into small chunks or strips
buffalo sauce (we like Frank's best)
scallions
monterey jack cheese
bleu cheese crumbles
finely chopped scallions
pizza crust of your choice
Directions
Toss the chicken in the sauce and assemble the pizza as you would any pizza. This seems to work paticularly well if you put the jack cheese on last since it contains the bleu cheese crumbles.
Bake it up … and enjoy (possibly with celery and carrot sticks and a beer?)!
from:
Ingredients
1 pound uncooked lean ground beef (with 7% fat)
1 small onion(s), chopped
14 1/2 oz canned diced tomatoes, with chiles, drained, reserve 1 Tbsp of liquid
1 cup canned yellow corn, drained, or frozen, thawed corn kernels
10 items olive(s), Kalamata, sliced
2 Tbsp canned jalapeno peppers, pickled, chopped (optional)
3/4 tsp table salt, divided
1/4 tsp ground cumin
1/8 tsp black pepper
3/4 cup polenta, quick-cooking
3 cup canned chicken broth
1/3 cup salsa
1/3 cup shredded reduced-fat Mexican-style cheese
2 Tbsp cilantro, or scallion, fresh, chopped (optional)
Directions
Heat a large nonstick skillet over medium-high heat. Cook beef and onion, stirring frequently, until meat is fully cooked, about 5 to 7 minutes; drain off any liquid. Stir in tomatoes and reserved liquid, corn, olives, jalapenos (if using), 1/4 teaspoon of salt, cumin and pepper; simmer 5 minutes to allow flavors to blend.
Meanwhile, in a small pot, combine cornmeal, broth and remaining 1/2 teaspoon of salt; stir well. Bring to a simmer and cook, stirring constantly, until cornmeal is thick, about 5 minutes.
Spoon polenta onto a large serving plate and top with beef mixture. Top with salsa, cheese and cilantro (or scallion). Divide into 6 portions and serve.