Monthly Archives: March 2012

Herbed Pork Chops

by Steph

Herbed Pork Chops

8 Weight Watchers Points+

I don’t know how many of you mom’s out there have a picky toddler at home, but I do. So when I find something he will eat, it just makes me giddy.  Now, my husband and I both love our selves a good pork chop. Well, apparently so does our two year old.  Thanks to my wonderful husband who convinced him to dip it in applesauce, he loves it! YIIIPPPY!  So now anytime I make something that resembles this, he dips it in applesauce, but hey, who cares right?  As long as he eats :-)

I used to buy the shake and bake stuff all the time, but seriously, these are so flipping easy.  Buying the stuff in a box seems like such a waste of money. Also, it has 795mg of sodium in it! Yea, um no. It also has all sorts of weird stuff I would rather not consume, when I don’t need to.

 

Here are your ingredients:

  • 1 lb boneless center cut pork chops
  • ½ cup whole wheat seasoned breadcrumbs (or regular breadcrumbs)
  • 1 TBS chopped parsley
  • 1 TBS chopped sage
  • ¼ cup white whole wheat flour (or all purpose)
  • 4 large egg whites
  • Salt and pepper to taste
  • Olive oil Cooking spray

Equipment Needed

  • 3 pie plates or shallow bowls
  • Baking sheet with cookie rack
  • Meat Mallet

 

Preheat your oven to 350.  Pound out the pork chops to about ¼ inch thick, season with salt and pepper

Chop your parsley and sage.  Mix the breadcrumbs, parsley and sage in a pie plate or shallow bowl

In separate pie plates, put the beaten egg whites and whole wheat flour.

Dip the pork chops in the flour, shaking off excess flour

Then dip in the egg whites

Then dredge in the breadcrumb mixture.

Place pork chops on a the cookie rack over the cookie sheet and lightly coat with cooking spray.

Bake for 20 minutes until golden brown.

Dip in applesauce and enjoy!

 

Nutritional Information

8 WW Points+ per serving

CALORIES 331; FAT 10.6g; SAT. FAT 3.8g;  CHOLEST. 83mg; CARB. 329g; FIBER 0.8g; SUGAR 1.3g; PROTEIN 39.4g

(Calculated through calorie-count.com, some data may not be accurate)

Good points

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Baked Zucchini Chips

by Steph

Baked Zucchini Chips

2 Weight Watchers Points+

So I am the worst offender with using the same dinner-time veggies.  I am trying to start to branch out and try different things, but it’s hard with 2 boys that don’t like veggies.  Tom refused to try my zucchini chips, he’s a scaredy-cat, don’t tell him I told you J  They were so crunchy and delicious.  I am happy I tried these. I think I will be making them often when we grow zucchini in the summer.  If you grow zucchini, you know towards the end of summer you get lousy with zucchini and start finding very creative ways to eat them.

You have to get a zucchini that is on the bigger side because these chips do shrink in the oven.  Also, they need to be eaten hot.  Once they sit and get cold they are no longer crunchy and delicious.

Ingredients

  • 2 Large Zucchini
  • 1/3 cup whole wheat seasoned bread crumbs
  • 2 TBS parmesan cheese
  • 2 Tbs almond Milk or Skim Milk

Equipment

  • 2 Small bowls
  • Baking sheet with cookie rack on top

 

Pre-heat oven to 425

In a bowl, mix the bread crumbs and parmesan cheese

Slice your zucchini into rounds

Dip the zucchini into milk and then into the breadcrumbs

Place zucchini chips on the cookie rack and bake for about 25-30 minutes until they are golden brown.

Enjoy!!

Nutritional Information

Makes 3-4 servings (points value for 3 servings)

2 WW Points+ per serving

CALORIES 108; FAT4.4 g; SAT. FAT 2.9g;  CHOLEST. 3mg; CARB. 14.6g; FIBER 3.6g; SUGAR 4.8g; PROTEIN 5.5g

(Calculated through calorie-count.com, some data may not be accurate)

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Orange Rosemary Chicken

by Steph

Orange Rosemary Chicken

4 Weight Watchers Points+

Its been so long since I have posted, I apologize, my bad. Its been a busy week.  But I’m back :-) The original recipe was sent to me by a friend, and was made by Aida Mollenkamp on the food network.  This was quite a tasty dish. Even Tom liked it, who usually does not appreciate when I put fruit in our dinner.  The spice from the red pepper cuts into the sweet of the orange.  And coming in at only 187 Calories, and 4 Weight Watchers points+, its not bad on your waistline either. Hooray!

Here are your Ingredients:

  • 1 lb boneless, skinless chicken breast
  • 1 orange
  • 3 TBS rosemary
  • 1 tsp crushed red pepper
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 3 tsp olive oil
  • approximately 1/4 cup of low sodium chicken broth
Equipment needed
  • small mixing bowl
  • cutting board and knife
  • cast iron skillet or other oven proof skillet

 

In a small bowl mix 1 Tsp of olive oil, rosemary, red pepper flakes, salt and pepper.

Rub the chicken breasts with the mixture and set aside

In a skillet heat 2 tsp of olive oil.  Brown chicken on both sides.

Remove chicken from the pan and add chicken broth, scraping the bottom of the pan. Return the chicken to the pan and top with orange slices.  Place in the oven for about 10 minutes until chicken is cooked through.

Serve with brown rice and top with juices pan.

Super easy and delicious! Hope you enjoy!!

 

Nutritional Information

4 weight wathcers Points+ per serving

CALORIES 187; FAT 7.4g; SAT. FAT 0.7g;  CHOLEST. 72mg; CARB. 2.7g; FIBER 0.6g; SUGAR 2.1g; PROTEIN 24.4g

(Calculated through calorie-count.com, some data may not be accurate)

 

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Kale with Sausage and Cannellini Beans

by Steph

Kale with Sausage and Cannellini Beans

10 Weight Watchers Points+

I got this recipe inspiration from a friend of mine who was making this sort of dish but with Spinach.  Well, I did not have any spinach, I had Kale.  Good Substitute.  This is delicious!  And it takes just minutes to cook, perfect!  Especially for a quick lunch, I am sure you could make a big batch and keep in the fridge all week.  This meal is packed with protein and fiber, which keeps you satisfied forever. It’s loaded with vitamins and has about 1/3 of your daily calcium intake.  If you have not tried kale yet, I urge you to. You don’t know what your missing, you will like it I promise.

 

Ingredients

  • 2 Cups chopped kale (Some store sell it already chopped for you, I know trader joes does)
  • ½ cup cannellini beans, rinsed well and drained
  • 1 link of turkey sausage
  • 1 garlic clove, minced
  • about ¼ cup chicken stock, low sodium
  • Crushed black pepper to taste
  • 1 tsp olive oil

 

Equipment Needed

  • Skillet
  • Cutting board and knife

 

Instructions

 

Heat your olive oil in a skillet.  Remove the casings from the sausage and crumble into the pan

Brown well, breaking into smaller pieces as you brown it.

Add the kale, garlic and a splash of chicken broth.  Cook until kale starts to wilt.

Add in cannellini beans and crushed black pepper.  Cook for a 1-2 minutes until beans are heated through.

Serve and Enjoy!!

PS – you could probably grate a little fresh parmesan on there which would be awesome…shhhh I wont tell :-)

Nutritional Information

10 WW Points+ per serving

CALORIES 396; FAT 15.5g; SAT. FAT 3.3g;  CHOLEST. 65mg; CARB. 35.6g; FIBER 12.7g; SUGAR 1.2g; PROTEIN 30.5g

(Calculated through calorie-count.com, some data may not be accurate)

BREAKDOWN

 

Good points

 

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Wasabi Steak and Vegetables

by Steph

Wasabi Steak and Vegetables

5-7 Weight Watchers Points+

The original recipe came from a weight watchers cookbook I have. The first time I made it, it was good but needed a bunch of changes.  Once I added some more vegetables and kicked up the heat a little it was really good.  You can add all different vegetables if you like, and adjust the heat to your liking.  You have to like the flavor of wasabi, because it is strong in this recipe.  You can tone it down if you like, you would think the amount of wasabi would knock your socks off, BUT it doesn’t, I had to add Siracha to boost the spice factor.

 

Here are your ingredients:

  • 1.5 lb flank steak (or other lean steak)
  • 2 tbs soy sauce
  • 1/3 cup chicken stock, low sodium
  • 1.5  tbs rice vinegar
  • 2 TBS wasabi
  • 1 Tbs cornstarch
  • ½ tsp Siracha (or any hot pepper sauce)
  • 1.5 tsp sesame oil
  • 1.5 tsp canola oil
  • 2 red bell peppers, sliced
  • 1 onion sliced in wedges
  • 2 cup snow peas

Equipment Needed

  • 1 bowl
  • Cutting board and knife
  • 1 wok or large skillet

 

Instructions

In a bowl mix soy sauce, chicken stock, rice vinegar, wasabi, cornstarch, Siracha and sesame oil.  Set aside

Chop all your vegetables

 

Thinly slice your steak

Heat wok over high heat and coat with cooking spray.  Add the beef and cook for several minutes until browned

Remove steak and drain any excess fat, add oil to the pan.  Add the vegetables and cook for about 5 minutes.

Return the meat to the wok and add broth.

Cook for another 5 minutes until heated through and sauce has thickened up.

Serve by itself or over some brown rice.

Enjoy!!

 

Nutritional Information (without rice)

7 WW Points+ per serving

CALORIES 301; FAT 12.1g; SAT. FAT 4.2g;  CHOLEST. 62mg; CARB. 11g; FIBER 2.9g; SUGAR 4.7g; PROTEIN 34.5g

(Calculated through calorie-count.com, some data may not be accurate)

 

Breakdown

Daily Values (based on a 2000 calorie diet)

Good points

 

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Shrimp with Basil, Feta and Orzo

by Steph

Shrimp with Basil, Feta and Orzo

Sorry for two shrimp posts so close together but I love shrimp.  I always try to keep a bag of frozen shrimp in the freezer at all times.  They are so good for a quick meal, they defrost in minutes.  This recipe originally came from cooking light, and was 13 points+.  It was a little high for my liking so I made a couple changes and got it down to 9 points+ per serving. I cut the olive oil in half, and used fat free feta (found it at Trader Joes). Now normally I am NOT a fan of fat free cheese, but the feta is not bad.  You could use reduced fat of regular feta instead but it will change the points+ value.  This makes 2 servings but could easily be doubled.

 

Ingredients:

  • 1 Cup cooked Orzo
  • ¾ cup sliced scallions
  • 2 oz fat free feta
  • 1 TBS lemon Juice
  • ¼ tsp salt
  • ¼ tsp pepper
  • 12 oz raw shrimp, cleaned
  • ¼ cup basil
  • 1 tsp olive oil
  • 1 Cud petite diced tomatoes, drained
  • Cooking spray

Equipment

  • Mixing bowl
  • Baking dish with lid

Instructions

Preheat oven to 450.  While the orzo cooks, prep your other ingredients.

Juice your lemon

Slice the scallions

Chop your basil

Mix the basil and the shrimp and set aside

In a mixing bowl, add your orzo

Add Scallions

Then Tomatoes (drained well)

Then Feta, lemon juice and olive oil

Mix well and Fold in the shrimp

Place in a baking dish coated with cooking spray and cover.

Bake for 20-25 minutes

Let it rest for a few minutes before serving

Enjoy!!

Nutritional Information

9 WW Points+ per serving (calculated through WW online recipe builder)

CALORIES 338; FAT 2.9g; SAT. FAT 0.3g;  CHOLEST. 345mg; CARB. 37.5g; FIBER 3.1g; SUGAR 2.8g; PROTEIN 42.3g

(Calculated through loseit.com, some data may not be accurate)

 

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Almond Craisin Oat Bars

by Steph

I am a big fan of grab and go snacks or meals.  Unfortunately a lot of the stuff you get in the stores is loaded with a bunch of stuff I don’t want to eat.  Everyone once in a while its ok, but to eat that stuff on a regular basis is not good.  These Almond Craisin oat bars are easy to make and you don’t even have to bake them.  They are 4 Weight Watchers points+ per serving.

These oat bars super good for you too, with toasted oats, almond butter, and chia seeds.  Rolled oats and almonds are good for your belly and chia seeds are a great little power food.  If you don’t have them, you could leave them out but they are really quite beneficial to your diet, they boost energy, stabilize blood sugar levels; they are rich in omega-3 fatty acids and Fiber. Try them; you can add them to almost anything.  Oh yea, and try these granola bars too :-)

 

Here are your ingredients:

  • 1-½ tbs chia seeds
  • 1 ¾ cup rolled oats (or old fashioned oats)
  • ½ cup natural almond butter
  • ½ cup maple syrup
  • ½ tsp. cinnamon
  • ½ craisins

 

Equipment

  • Parchment Paper
  • 9×9 baking dish
  • Small pot
  • Mixing bowl and spoon
  • large skillet

First add your oats to a skillet and toast them for several minutes over medium high  heat.  They will smell nutty when they are done.

Add them to a bowl with the craisins and chia seeds

In a small pot, add your maple syrup, cinnamon and almond butter

Heat over medium heat until they are well combined.  Let cool for a few minutes.

Add the almond butter mixture to the oats and craisins.

Mix well using either a spoon or your hand.  I used my hands, its just plain easier.

Press mixture into a 9×9 baking dish lined with parchment paper.

Cover with foil and chill in the fridge for several hours.

Lift the parchment paper out and remove the oats.

Cut into 12 pieces and wrap.  I store mine in the fridge.

They are soft and chewy and delicious.

I hope you will try them.

Enjoy!!

 

Nutritional Information 

4 WW Points+ per serving (calculated through WW online recipe builder)

CALORIES 126; FAT 3.5g; SAT. FAT 0.3g;  CHOLEST. 0mg; CARB. 22.5g; FIBER 2.4g; SUGAR 12.6g; PROTEIN 2.2g

(Calculated through loseit.com, some data may not be accurate)

 

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Apples and Peanut Butter Oatmeal

by Steph

I was always a Quaker Instant Oats kinda gal, until I started paying more attention to “what” I put into my body instead of just the points+ value. Instant oatmeal has ALOT of sugar in it.  It’s the second ingredient on the list.  It also has several things on there that I can’t pronounce (I don’t like that).  I looked one of the up in Consumer’s Dictionary of Food Additives, calcium carbonate.  Its Chalk, that’s awesome, I would prefer not to eat chalk, so I stopped buying instant oatmeal.

Making your own oatmeal is really not that much harder, and much better for you.  This oatmeal has no added sugar, and even others I make you can just top with a teaspoon of maple syrup, completely natural and 0 points+ for just a teaspoon.  Its super sweet so you don’t need more.  I like almost any type of oatmeal and have made lost, what flavors of oatmeal do you love?

 

Here are your ingredients

  1. ¼ cup oats
  2. ¼ cup skim milk
  3. ¼ cup water
  4. ½ tsp vanilla extract
  5. 1 TBS natural peanut butter
  6. ½ apple, diced small

Equipment needed

  • Cutting board and knife
  • Small pot

 

First dice up your apples into small pieces.  Add the oats, water, milk and apples to the pot.

Bring to a boil and let simmer for 5-7 minutes until the liquid is absorbed.  Stir in the vanilla extract.

Top with a tablespoon of natural peanut butter and enjoy!!

Nutritional Information

Makes 1 serving

5 WW Points+ per serving (calculated through WW online recipe builder)

CALORIES 205; FAT 9.6g; SAT. FAT 1.5g;  CHOLEST. 1.2mg; CARB. 19.9g; FIBER 3g; SUGAR 4.5g; PROTEIN 8.1g

(Calculated through loseit.com, some data may not be accurate)

 

 

 

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