Recipe Renovations
Delicious and Healthy Weight Watchers Recipes
Monthly Archives: June 2012
Jun 26 2012

Rolled Chicken Washington

by Steph

Rolled Chicken Washington

8 Weight Watchers Points Plus

 

Several years ago after my grandmother past away, my mother and aunt put together a family cookbook with all my grandmother’s recipes (and other family recipes).  My grandmother was such a wonderful cook, one of the best in my opinion (excluded my mother of course). Her recipes were always a pinch of this, a dash of that, etc.  So putting together the cookbook was interesting, having to re-cook everything to get measurements to write down.  The one recipe we have yet to completely master is her Zeppolis, I swear she left something out and is laughing at us. Hers were perfect and we had them with Christmas dinner every year. They were more like a fry bread then the sugary ones you get on the boardwalk.  I WILL NOT give up! I will get that recipe right if it’s the last thing I do.

Anyway, I am getting off track.  She, like most Italian grandmothers cooked from love, not health and it was ok to have “some meat on your bones”.   Now that I am older and much more health conscious, I have decided to slowly go through my grandmother’s cookbook and remake everything I can, just a little bit healthier.  I have already posted our minestrone recipe, which was from the cookbook.  The second is her rolled chicken Washington.  This one is a good one folks.  Even my picky pants son ate his whole piece.  That’s an accomplishment with that one.

Rolled chicken Washington is best prepared the night before and baked the next night.

Ingredients

  • 6, 5 oz. chicken breast
  • 1 ¼ cup reduced fat shredded cheddar
  • ½ cup finely diced mushrooms
  • 2 TBS. light butter
  • 2 TBS white whole-wheat flour
  • ½ cup fat free half and half
  • ½ cup whole-wheat seasoned breadcrumbs
  • ¼ cup white whole-wheat flour
  • ¼ cup non-fat milk or almond milk

 

Equipment

  • Skillet
  • 1 Baking dish (or pie pan) coated with cooking spray
  • 1 Baking dish, foil lined, coated with cooking spray

Finely dice your mushrooms and melt butter over medium high heat.

Add Mushrooms to the melted butter and sauté for 5 minutes.

Add Flour to the mushrooms and cook for 1-2 minutes.

Whisk in half and half, cook until thick.

Stir in cheese. Cheese, cheese o’glorious cheese….eeeh-um sorry.

Pour into a baking dish coated with cooking spray and chill until firm. It looks a little strange, I know but its got cheese in it. How bad could it be right?

Divide the cheese mixture into 6 sticks.  Pound out your chicken breast into thin cutlets and take 1 piece of the cheese mixture and lay it on top of the chicken cutlet.

Roll the chicken cutlet.

Dust the chicken in flour, then dip in milk and roll into breadcrumbs.  Shake off excess breadcrumbs.   Cover and chill thoroughly, preferably overnight.

Pre-heat your oven to 375.  Place chicken in a foil lined baking dish coated with cooking spray.

* I forgot to foil mine this time, BIG mistake.  Warning, Cheese will leak out.

Lightly coat with cooking spray and bake for 35-40 minutes, until chicken is cooked through to 165 degrees.  Flip the chicken halfway through baking time.

Enjoy!

 

Nutritional Information

Makes 6 Servings

8 Weight Watchers Points+ Per serving

319 Calories; 10.7g Fat; 3.6g Sat Fat., 109mg Cholesterol, 12.9 Carbohydrates; 1.5g Fiber; 2.2g sugar, 39.4g protein

 

Rolled Chicken Washington

Ingredients

  • 6, 5 oz. chicken breast
  • 1 ¼ cup reduced fat shredded cheddar
  • ½ cup finely diced mushrooms
  • 2 TBS. light butter
  • 2 TBS white whole-wheat flour
  • ½ cup fat free half and half
  • ½ cup whole-wheat seasoned breadcrumbs
  • ¼ cup white whole-wheat flour
  • ¼ cup non-fat milk or almond milk

Equipment

  • Skillet
  • 1 Baking dish (or pie pan) coated with cooking spray
  • 1 Baking dish, foil lined, coated with cooking spray

Instructions

  1. Finely dice your mushrooms and melt butter over medium high heat.
  2. Add Mushrooms to the melted butter and sauté for 5 minutes.
  3. Add Flour to the mushrooms and cook for 1-2 minutes.
  4. Whisk in half and half, cook until thick.
  5. Stir in cheeses.
  6. Pour into a baking dish coated with cooking spray and chill until firm.
  7. Divide the cheese mixture into 6 sticks.  Pound out your chicken breast into thin cutlets and take 1 piece of the cheese mixture and lay it on top of the chicken cutlet.
  8. Roll the chicken cutlet.
  9. Dust the chicken in flour, then dip in milk and roll into breadcrumbs.  Shake off excess breadcrumbs.   Chill thoroughly, preferably overnight.
  10. Pre-heat your oven to 375.  Place chicken in a foil lined baking dish coated with cooking spray.
  11. Light spray with cooking spray and bake for 35-40 minutes, until chicken is cooked through to 165 degrees.  Flip the chicken halfway through baking time.

 

Nutritional Information

Makes 6 Servings

8 Weight Watchers Points+ Per serving

319 Calories; 10.7g Fat; 3.6g Sat Fat., 109mg Cholesterol, 12.9 Carbohydrates; 1.5g Fiber; 2.2g sugar, 39.4g protein

 

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Jun 14 2012

Salmon Cakes with Spicy Lemon Aioli

by Steph

Salmon Cakes with Spicy Lemon Aioli

7-9 Weight Watchers Points+

I made my salmon with Balsamic Glaze the other night and of course I had way too much salmon.  But I had planned on using the left overs to experiment with some salmon cakes.  Glad I did.  They were better then the Balsamic Glazed Salmon.  These were really really good, and very satisfying.  I had them for lunch and was not hungry again until dinner.  If you know me at all, that is REALLY rare.  Not much fills me up, I am always hungry.  The aioli sauce has quite a kick to it, you can cut back on the hot sauce, or leave it out entirely.  I had the salmon cakes for lunch with the aioli, then had 1 for dinner over a big salad with balsamic dressing, both equally delicious.

The points breakdown can vary.  You can make 6 cakes (3 servings) for 9 point with the aioli, 7 points with out the aioli.  Or you can make 4 larger cakes and the points value would be 6 for 1 cake with or without the aioli (Can’t figure out that one folks, but it is, what it is).

Ingredients

For the Salmon Cakes

2 Garlic Cloves

½ medium red bell pepper, diced small

12 ounces Cooked Salmon (you could use canned)

½ cup Panko Breadcrumbs, divided

2 TBS. chopped parsley

2 diced scallions (about ¼ cup)

2 TBS Hellman’s low fat mayo

1 tsp. Dijon mustard

¼ tsp. salt

1/8 tsp. pepper

½ tsp. old bay seasoning

 

For the Aioli

3 TBS Hellman’s low fat mayo

Juice of 1 Lemon

1 tsp. lemon zest.

¼ tsp. Siracha or hot pepper sauce (depending on taste)

1 tsp. capers

salt to taste

 

Equipment

 

Mixing bowl

Baking sheet

Cooking Spray

 

Preheat your broiler.  In a small skillet coated with cooking spray sauté the pepper for about 4 minutes, add garlic and sauté for another minute.

In a mixing bowl, break up your salmon into large chunks.

Add the bell pepper, garlic, and scallions.

Then add mayo, Dijon mustard, salt and pepper and mix well.


Add ¼ cup panko and parsley, stir to combine.

Form into either 6 small or 4 large patties.

Place remaining ¼ cup panko into a pie plate or shallow bowl and coat each crab cake with panko.

Place on a baking sheet sprayed with cooking spray. Lightly coat them with cooking spray.

Broil for 10 minutes total, flipping halfway through, until they are crispy and golden brown delicious :-)

Top with Aioli Sauce

Enjoy!!

Nutritional Information

3 Servings

9  Points+

311 Calories; 15.9g fat; 2.9 Sat. Fat; 71mg Cholesterol; 13.7 Carbohydrates; 1.2g Fiber; 1.9g Sugar; 26.5g Protien.

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Jun 13 2012

Balsamic Glazed Salmon with Asparagus

by Steph

Balsamic Glazed Salmon with Asparagus

9 Weight Watchers Points+

For years I was scared to eat salmon, I kept saying I didn’t like it.  I don’t know why, I never tried it.  Up until a few years ago, a piece of salmon never past my lips.  I think, like most people, did not want to eat it due to the fat content (I had the same fear of avocados) silly me. A lot of people feel this way; they don’t want to waste the fat or “points” (on WW) on salmon.  But it really is very beneficial, it’s rich in omega-3, which can lower your risk of heart disease and help arthritis. It has also been known to aide in fat loss, eating certain fats can make you lose fat. Who would’ve thought! :-)

I know I have a good recipe too when Tom, who complained all day that we were eating fish for dinner, ate every last bit of his salmon.  It’s a super simple recipe, and uses my favorite new sauce, balsamic glaze.  You guys have to try this stuff; it’s so darn yummy.  And its versatile, it’s good on both dinner and desserts. My neighbor and I had it over strawberries the other night and it was Delish!!

 

Ingredients

  • 24 oz. salmon (whole or 4-6 oz. fillets)
  • ¾ cup balsamic vinegar
  • 2 TBS honey
  • 1 TBS Dijon mustard
  • ½ TBS olive oil
  • Salt and pepper to taste
  • ¼ tsp. garlic powder
  • 1 Bunch of asparagus
  • 2 tsp salt
  • Salt and pepper to taste
  • 2 garlic cloves, minced

Equipment

  • 1 small pot
  • 2 baking sheets

 

Preheat your oven to 400 degrees. Mix together the balsamic vinegar, Dijon mustard and honey.

Place balsamic mixture in a small pot and bring to a boil.  Reduce heat and let it simmer uncovered for 15 minutes.  Remove from heat and let cool. You will end up with a little shy of 1/2 cup.

Place the salmon on a baking sheet.  Brush the salmon with ½ TBS olive oil and season with salt, pepper and ¼ tsp. garlic powder.  (I made extra salmon so I could make salmon cakes with the left overs)

Trim the asparagus.  If you hold the asparagus at either end and bend it half, it will snap in the right spot.

Coat the asparagus with 2 tsp. olive oil, season with salt, pepper and 2 minced garlic cloves.

Lay in a single layer on a baking sheet

Add both the fish and the asparagus in the oven and cook for 15 minutes, or until fish flakes easily with a fork.

*If you are using fillets you will need to decrease the cooking time to 10 minutes for the salmon.  Add the asparagus for 5 minutes then put salmon in the oven.

Place fish on platter with asparagus and drizzle with balsamic glaze.

Enjoy!!

 

Nutritional information

Makes 4 servings

9 Weight Watchers Points+

389 Calories; 15.6g fat; 2.4g Sat. Fat; 101mg Cholesterol; 20.6 Carbohydrates; 2.1g fiber; 18.5g Sugar; 38.3g Protein

 

Balsamic Glazed Salmon with Asparagus

Ingredients

  • 24 oz. salmon (whole or 4-6 oz. fillets)
  • ¾ cup balsamic vinegar
  • 2 TBS honey
  • 1 TBS Dijon mustard
  • ½ TBS olive oil
  • Salt and pepper to taste
  • ¼ tsp. garlic powder
  • 1 Bunch of asparagus
  • 2 tsp olive oil
  • Salt and pepper to taste
  • 2 garlic cloves, minced

Equipment

  • 1 small pot
  • 2 baking sheets

Preheat your oven to 400 degrees. Mix together the balsamic vinegar, Dijon mustard and honey.

Place balsamic mixture in a small pot and bring to a boil.  Reduce heat and let it simmer uncovered for 15 minutes.  Remove from heat and let cool.

Place the salmon on a baking sheet.  Brush the salmon with ½ TBS olive oil and season with salt, pepper and ¼ tsp. garlic powder

Trim the asparagus.  If you hold the asparagus at either end and bend it half, it will snap in the right spot.

Coat the asparagus with 2 tsp. olive oil, season with salt, pepper and 2 minced garlic cloves.

Lay in a single layer on a baking sheet

Add both the fish and the asparagus in the oven and cook for 15 minutes, or until fish flakes easily with a fork.

*If you are using fillets you will need to decrease the cooking time to 10 minutes for the salmon.  Add the asparagus for 5 minutes then put salmon in the oven.

Place fish on platter with asparagus and drizzle with balsamic glaze.

Nutritional information

Makes 4 servings

9 Weight Watchers Points+

389 Calories; 15.6g fat; 2.4g Sat. Fat; 101mg Cholesterol; 20.6 Carbohydrates; 2.1g fiber; 18.5g Sugar; 38.3g Protein

 

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Jun 11 2012

Tropical Smoothie

by Steph

Tropical Smoothie

3 Weight Watchers Points+

I want to apologize for my lack of posting recipes.  Its not that I am not trying, its just that a lot of the recipes lately have just been so-so.  And I don’t want to post anything that isn’t good. This post will be short and sweet, and not just because its a smoothie recipe…bud-ump-bump! Sorry, that was a bad one huh?

This tropical smoothie is a great breakfast, mini meal or snack.  Add some protein powder instead of the yogurt for a great post workout meal.  Did you know you should eat with in 30-45 minutes of a workout for your muscles to get the maximum benefit?  This recipe has Kiwi in it, which is a great summertime superfood. Its high vitamin C, fiber and potassium.  There is also an option to make it a “green” smoothie.  Try it, trust me, its good…despite the color :-)

Ingredients:

  • 1 Cup unsweetened almond milk (or skim milk, PP would be increased to 4)
  • 1/2 cup fat free plain greek yogurt
  • 1/2 frozen banana
  • 1/4 cup diced pineapple
  • 1 kiwi
  • 1 cup spinach (optional)

Equipment

  • Blender

Add Milk, fruit and yogurt to the blender…turn on…Simple :-)

Add ice and blend until smooth.  Pour into a large glass, insert straw an enjoy!

OPTIONAL –  At the very end, add 1 cup of baby spinach and blend.

 

Nutritional Information

Makes 1 Smoothie

3 WW points plus

158 Calories; 3.6g Fat; 0.1g Sat. Fat; 31 Carbs; 5.4g Fiber; 17.9g Sugar; 2.7g protein

Tropical Smoothie

Ingredients:

  • 1 Cup unsweetened almond milk (or skim milk, PP would be increased to 4)
  • 1/2 cup fat free plain greek yogurt
  • 1/2 frozen banana
  • 1/4 cup diced pineapple
  • 1 kiwi
  • 1 cup spinach (optional)

Equipment

  • Blender
Add all ingredients with Ice to a blend and blend until smooth

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Jun 5 2012

Shrimp in Spicy Cream Sauce

by Steph

Shrimp in Spicy Cream Sauce

7 Weight Watchers points+

You want to hear another confession from me?  I love cream sauces, GASP!!  I know, I know, it’s soooo bad for you, but its really good.  Most cream sauces are made with heavy cream and can pack anywhere from 25-50 fat grams.  I gain 5 pounds just thinking about it.  My lightened up version of shrimp in spicy cream sauce only has 7 grams of fat per serving and 7 Weight Watchers points+. Much more figure flattering, especially entering bathing suite season.   I served mine as a main dish over brown rice, but you could also serve this in smaller portions as an appetizer.

 

Ingredients

  • ¾ lb. uncooked, cleaned and peeled shrimp
  • 2 tsp. olive oil
  • 1 large garlic clove, minced
  • ¼ tsp. crushed red pepper
  • ¼ cup diced scallions
  • ½ cup fat free half and half
  • 1-2 tsp. Siracha (or other hot sauce)
  • 1 TBS light butter (I used Land’O Lakes)
  • Juice from 1 lemon
  • 1 tsp cornstarch

Equipment

  • 2 bowls
  • 1 large skillet

 

In a medium bowl combine the shrimp, olive oil, crushed red pepper, garlic and scallions. Let them sit for 15 minutes.

In a separate bowl, mix the Siracha and fat free half and half

Heat a large skillet coated with a little cooking spray over medium high heat, add the shrimp.

Cook for 3-4 minutes until the shrimp start to curl and turn pink.

Add the half and half and 1 TBS of light butter.  Stir to combine.

Mix the cornstarch and lemon juice.  Add to the pan, and cook for another minute or two until the shrimp is completely cooked and everything is warmed through.

Serve over rice or pasta.

Enjoy!!

 

Nutritional Information (with out rice or pasta)

Makes 2 Main course servings

7 Weight Watchers Points+ per serving

212 Calories; 7.6g Fat; 2g sat. Fat; 336mg Cholesterol; 12.8g Carbohydrates; 0.6g Fiber; 4.9g Sugar; 23.9 Protein (calculated through calorie-count.com, some data may not be accurate)

Shrimp in Spicy Cream Sauce

Ingredients

  • ¾ lb. uncooked, cleaned and peeled shrimp
  • 2 tsp. olive oil
  • 1 large garlic clove, minced
  • ¼ tsp. crushed red pepper
  • ¼ cup diced scallions
  • ½ cup fat free half and half
  • 1-2 tsp. Siracha (or other hot sauce)
  • 1 TBS light butter (I used Land’O Lakes)
  • Juice from 1 lemon
  • 1 tsp cornstarch

Equipment

  • 2 bowls
  • 1 large skillet

Instructions

  1. In a medium bowl combine the shrimp, olive oil, crushed red pepper, garlic and scallions. Let them sit for 15 minutes.
  2. In a separate bowl, mix the Siracha and fat free half and half
  3. Heat a large skillet coated with a little cooking spray over medium high heat, add the shrimp.
  4. Cook for 3-4 minutes until the shrimp start to curl and turn pink.
  5. Add the half and half and 1 TBS of light butter.  Stir to combine.
  6. Mix the cornstarch and lemon juice.  Add to the pan, and cook for another minute or two until the shrimp is completely cooked and everything is warmed through.
  7. Serve over rice or pasta.

Nutritional Information (with out rice or pasta)

Makes 2 Main course servings

7 Weight Watchers Points+ per serving

212 Calories; 7.6g Fat; 2g sat. Fat; 336mg Cholesterol; 12.8g Carbohydrates; 0.6g Fiber; 4.9g Sugar; 23.9 Protein

 

 

 

 

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