Category: Recipes

This section of our website allows us to access our recipes wherever we are AND lets us share great ideas with friends and family.
Recipes that have a “+” after them are tried and true.  Others are ones I think we’ll like, but haven’t tried yet.

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Malaysian Barbecue-Glazed Halibut+

4 points; 5 plus points

Yield:  4 servings (serving size: 1 fillet)

4 (6-ounce) halibut fillets
1/4 teaspoon salt
Cooking spray
1 tablespoon fresh lemon juice
1 tablespoon orange juice
1 tablespoon honey
1 1/2 teaspoons rice vinegar
1 1/2 teaspoons hoisin sauce
1 teaspoon fish sauce
1/2 teaspoon chile paste with garlic (such as sambal oelek)
1/4 teaspoon cornstarch
Lemon wedges (optional)

1. Sprinkle fish fillets evenly with salt. Heat a nonstick skillet over medium-high heat. Coat the pan with cooking spray. Add fish to pan; sauté 5 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.

2. Combine lemon juice and the next 7 ingredients (through cornstarch) in a small saucepan over medium-high heat, stirring well; bring to a boil. Cook 20 seconds, stirring constantly. Remove from heat. Brush about 1 tablespoon sauce over each fillet. Serve with lemon wedges, if desired.

CALORIES 205 (17% from fat); FAT 3.9g (sat 0.6g,mono 1.3g,poly 1.2g); IRON 1.5mg; CHOLESTEROL 52mg; CALCIUM 81mg; CARBOHYDRATE 6.9g; SODIUM 387mg; PROTEIN 34.3g; FIBER 0.3g

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Pork Medallions with Balsamic-Shallot Sauce+

5 points

Yield:  4 servings (serving size: 2 medallions and about 1 tablespoon sauce)

1 (1-pound) pork tenderloin, trimmed
1/2 teaspoon salt
1/2 teaspoon dried thyme
1/8 teaspoon black pepper
1/8 teaspoon ground allspice
Cooking spray
1/4 cup finely chopped shallots
1 teaspoon butter
1 tablespoon brown sugar
3 tablespoons balsamic vinegar

1. Cut tenderloin crosswise into 8 pieces. Place each piece between 2 sheets of heavy-duty plastic wrap; pound each piece to 1/2-inch thickness using a meat mallet or small, heavy skillet. Combine salt, thyme, pepper, and allspice; rub over both sides of pork.

2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork to pan, and cook for 2 minutes on each side or until done. Remove pork from pan; keep warm.

3. Reduce heat to medium. Add shallots and butter to pan; cook 2 minutes, stirring occasionally. Add brown sugar and vinegar to pan; cook 30 seconds or until sugar melts, stirring constantly. Spoon sauce over pork.

CALORIES 226 (25% from fat); FAT 6.4g (sat 2.5g,mono 2.4g,poly 0.5g); IRON 2mg; CHOLESTEROL 92mg; CALCIUM 19mg; CARBOHYDRATE 7.3g; SODIUM 371mg; PROTEIN 32.3g; FIBER 0.2g

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Pumpkin Black Bean Soup+

3 points/Cup

Yield: 6 servings

·    1 1/2  cups  drained diced canned tomatoes (used SW spiced toms)
·    2  (15-ounce) cans black beans – cumin/chili spiced
·    1  teaspoon  olive oil
·    Cooking spray
·    1 1/2  cups  finely chopped onion
·    1  teaspoon  ground cumin
·    ¼-1/2 tsp nutmeg
·    ½ – 1 tsp curry
·    ¼-1/2 tsp cayenne
·    3  garlic cloves, minced
·    3  cups  fat-free, less-sodium chicken broth
·    2  tablespoons  sherry vinegar
·    1/2  teaspoon  freshly ground black pepper
·    1  (15-ounce) can pumpkin
·    2  tablespoons  dry sherry
·    fat free sour cream
·    1/2  cup  sliced green onions
·    Pumpkinseed kernels (optional)

Place tomatoes and beans in a food processor; process until about half the beans are smooth. Set aside.

Heat oil in a Dutch oven coated with cooking spray over medium-high heat. Add onion to pan; sauté 5 minutes or until lightly browned. Add cumin and garlic; sauté 1 minute. Add bean mixture, broth, and next 3 ingredients (through pumpkin); bring to a boil. Cover, reduce heat, and simmer for 20 minutes.

Stir in sherry. Ladle about 1 cup soup into each of 6 bowls; sprinkle each serving with about a tablespoon of sour cream and about 1 tablespoon green onions. Garnish with pumpkinseed kernels, if desired.

  • Calories: 175
  • Fat: 3.1g
  • Fiber: 9.3g
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Red Pepper Walnut Dip

2 points

Serve with toasted pita wedges or sourdough baguette slices.

3/4 cup walnuts, toasted
1/2 cup raisins
1/2 cup plain low-fat yogurt
1/4 teaspoon salt
1/8 teaspoon ground red pepper
1 (12-ounce) bottle roasted red bell peppers, drained

Place all ingredients in a food processor, and process until smooth.

Yield: 12 servings (serving size: about 2 1/2 tablespoons of dip)

  • Calories: 75
  • Fat: 4.4
  • Fiber: 0.9
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Shrimp in Yellow Sauce

Garnish with chopped fresh cilantro and lime wedges. Use more sambal oelek for extra heat. Shrimp crackers come in a variety of shapes and are available in Asian markets. Total time: 35 minutes.

Spice paste:
1/2  teaspoon grated lime rind
2  tablespoons lime juice
1  to 2 teaspoons sambal oelek (chile paste with garlic)
1  teaspoon fish sauce
1/2  teaspoon coriander seeds
1/2  teaspoon turmeric
3  garlic cloves
2  shallots, chopped
1  (1-inch) piece fresh ginger, peeled

Remaining ingredients:
Cooking spray
1  cup light coconut milk
1  pound large shrimp, peeled and deveined
Chopped cilantro (optional)

To prepare spice paste, combine first 9 ingredients in a food processor; process until smooth.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add spice paste to pan; sauté 1 minute or until fragrant. Add coconut milk and shrimp; simmer 4 minutes or until shrimp are done. Garnish with cilantro, if desired.

Yield: 4 servings (serving size: about 3/4 cup)

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Peppercorn-Crusted Filet Mignon with Port Jus

6 points

Yield:  4 servings (serving size: 1 steak and 1 tablespoon jus)

2 teaspoons cracked black pepper
4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
1/4 teaspoon salt
1/2 cup port or other sweet red wine
1/2 cup fat-free less-sodium beef broth
1 tablespoon chilled butter, cut into small pieces

Heat a cast-iron skillet over medium-high heat. Rub pepper evenly over the steaks. Sprinkle salt over bottom of pan. Add steaks to pan; cook 2 minutes on each side or until browned. Remove steaks from pan; set aside.

Stir in port and broth, scraping pan to loosen browned bits. Reduce heat to medium. Return steaks to pan; cook 2 minutes on each side or until desired degree of doneness. Remove steaks from pan. Reduce liquid to 1/4 cup. Remove pan from heat. Add butter to pan; stir with a whisk until melted. Drizzle sauce over steaks.

CALORIES 257 (42% from fat); FAT 12g (sat 5.2g,mono 4.3g,poly 0.5g); IRON 3.6mg; CHOLESTEROL 78mg; CALCIUM 15mg; CARBOHYDRATE 4.3g; SODIUM 313mg; PROTEIN 24g; FIBER 0.3g

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Grilled Chicken with Mint and Pine Nut Gremolata

6 points

Yield:  4 servings (serving size: 1 chicken breast half and about 4 teaspoons gremolata)

Gremolata:
1 cup loosely packed fresh mint leaves
2 tablespoons pine nuts, toasted
2 teaspoons grated lemon rind
2 garlic cloves, minced
4 teaspoons extra-virgin olive oil
1/4 teaspoon kosher salt

Chicken:
2 teaspoons extra-virgin olive oil
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

1. To prepare gremolata, place mint, pine nuts, rind, and garlic in a mini chopper; process just until combined. Add 4 teaspoons olive oil and 1/4 teaspoon salt; process to combine. Set aside.

2. To prepare chicken, heat a large grill pan over medium-high heat. Brush 2 teaspoons olive oil evenly over chicken; sprinkle chicken evenly with 1/2 teaspoon salt and pepper. Add chicken to pan; cook 5 minutes on each side or until done. Remove chicken from pan; let stand 5 minutes. Serve gremolata with chicken.

CALORIES 236 ; FAT 11.3g (sat 1.6g,mono 6.1g,poly 2.6g); CHOLESTEROL 74mg; CALCIUM 35mg; CARBOHYDRATE 2.3g; SODIUM 438mg; PROTEIN 30.4g; FIBER 0.8g; IRON 1.6mg