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Beef Tenderloin Steaks with Red Wine Tarragon Sauce

5 points

1/4 cup low-salt beef broth
1/4 cup dry red wine
1/2 teaspoon all-purpose flour
1/4 teaspoon salt
1/4 teaspoon dried tarragon
1/8 teaspoon black pepper
Cooking spray
2 (4-ounce) beef tenderloin steaks
2 tablespoons chopped shallots
1 teaspoon chopped fresh parsley

Combine first 6 ingredients, stirring with a whisk.
Heat a nonstick skillet coated with cooking spray over medium-high heat. Add steaks; cook 3 minutes on each side or until desired degree of doneness. Remove from pan; keep warm. Add shallots to pan; sauté 1 minute. Add broth mixture; bring to a boil. Cook until reduced to 1/4 cup (about 1 minute). Serve sauce with the steaks. Sprinkle with parsley.

Yield: 2 servings (serving size: 1 steak, about 2 tablespoons sauce, and 1/2 teaspoon parsley)

  • Calories: 228
  • Fat: 10.6g
  • Fiber: 0.2g
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Feta Spinach Tarts+

1 point

Cooking spray
1/2 cup chopped red onion
1 garlic clove, minced
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
3 large egg whites
1 large egg
2 tablespoons chopped fresh parsley
1 1/2 tablespoons chopped fresh oregano
2 tablespoons 1% low-fat milk
6 (18 x 14-inch) sheets frozen phyllo dough, thawed
1/2 cup (2 ounces) crumbled feta cheese

Preheat oven to 375°.

Heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add onion, and cook 5 minutes, stirring frequently. Add garlic; cook 1 minute, stirring constantly. Stir in pepper and salt. Add spinach; cook 2 minutes, stirring frequently. Remove from heat, and cool slightly. Combine egg whites and egg in a medium bowl, stirring with a whisk. Add spinach mixture, parsley, oregano, and milk, stirring to combine.
Place 1 phyllo sheet on a large cutting board or work surface (cover the remaining dough to prevent drying); lightly coat with cooking spray. Repeat layers with remaining phyllo and cooking spray, ending with phyllo. Gently press phyllo layers together. Lightly coat top phyllo sheet with cooking spray. Cut stack lengthwise into 3 (4 1/4-inch-wide) strips, and cut each strip crosswise to form 4 (4 1/2-inch) squares. Carefully place 1 layered square into each of 12 muffin cups coated with cooking spray; gently press squares into pan to form cups. Fan corners of phyllo cups. Lightly coat the corners of each phyllo cup with cooking spray.
Divide the spinach mixture evenly among phyllo cups. Bake at 375° for 15 minutes. Remove from oven; sprinkle evenly with cheese. Loosely cover; bake an additional 3 minutes.

Yield:  12 servings (serving size: 1 tart)

  • CALORIES 62
  • FAT 2.1g
  • FIBER 1.1g

 

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Chicken and Summer Vegetable Tostadas+

8 points (3=cheese, tortilla=2: you can use non-fat spicy jack cheese and low-carb ww tortilla to bring their total to 2)

1 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon black pepper
2 teaspoons canola oil
12 ounces chicken breast tenders
1 cup chopped red onion (about 1)
1 cup fresh corn kernels (about 2 ears)
1 cup chopped zucchini (about 4 ounces)
1/2 cup green salsa
3 tablespoons chopped fresh cilantro, divided
4 (8-inch) fat-free flour tortillas
Cooking spray
1 cup (4 ounces) shredded Monterey Jack cheese

Preheat broiler.

Combine first 3 ingredients, stirring well. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle the spice mixture evenly over chicken. Add chicken to pan; sauté for 3 minutes. Add onion, corn, and zucchini to pan; sauté for 2 minutes or until chicken is done. Stir in salsa and 2 tablespoons cilantro. Cook 2 minutes or until liquid almost evaporates, stirring frequently.

Working with 2 tortillas at a time, arrange tortillas in a single layer on a baking sheet; lightly coat tortillas with cooking spray. Broil 3 minutes or until lightly browned. Spoon about 3/4 cup chicken mixture in the center of each tortilla; sprinkle each serving with 1/4 cup cheese. Broil an additional 2 minutes or until cheese melts. Repeat procedure with remaining tortillas, chicken mixture, and cheese. Sprinkle each serving with about 3/4 teaspoon of remaining cilantro. Serve immediately.

Yield: 4 servings

Calories: 398
Fat: 13.1g
Fiber: 3.1g

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Beef Tenderloins with French Onion Sauce+

5 points

2  teaspoons butter or stick margarine, divided
2  cups thinly sliced onion
3  cups cremini or button mush-room caps, halved (about 1/2 pound)
2/3  cup water
1  (10 1/2-ounce) can beef consomme
1  teaspoon dried thyme
1/4  teaspoon salt
1/4  teaspoon coarsely ground black pepper
1/8  teaspoon garlic powder
4  (4-ounce) beef tenderloin steaks (1 inch thick)
1/2  cup dry red wine
4  (1-ounce) slices French bread (about 1 inch thick), toasted

Melt 1 teaspoon butter in a large skillet over medium-high heat. Add onion and mushrooms; sauté 5 minutes, stirring frequently. Stir in water and consomme, scraping pan to loosen browned bits. Bring to a boil; cover and cook 10 minutes. Remove onion mixture from pan.

Combine thyme, salt, pepper, and garlic powder. Rub the thyme mixture over steaks. Melt 1 teaspoon butter in pan over medium-high heat. Add steaks; cook 3 minutes on each side or until browned. Remove steaks from pan; keep warm.

Add wine to pan, scraping pan to loosen browned bits. Stir in onion mixture; bring to a boil, and cook 1 minute. Return steaks to pan; simmer 1 minute.

Place one toast slice in each of 4 shallow serving bowls, and top each slice with steak. Spoon the onion mixture over each serving. Serve immediately.

Yield: 4 servings (serving size: 1 piece toast, 1 steak, and 1/2 cup sauce)

  • Calories: 228
  • Fat: 10.6g
  • Fiber: 0.2g
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Curried Crab Spread+

Note: this recipe makes a lot – could easily halve it for a party; I ran out of baguette with the full recipe.

It is actually great as a sandwich spread!

3 points

1/2 cup minced celery (3 stalks)
1/2 cup minced green bell pepper (1 small)
1/2 cup minced red bell pepper (1 small)
8 oz 1/3-less-fat cream cheese
1/3 cup light mayonnaise
1 teaspoon curry powder
1 teaspoon hot sauce
1/2 teaspoon salt
1/4 teaspoon dry mustard
1/4 teaspoon black pepper
1 pound lump crabmeat, shell pieces removed (4 small cans)
36 (1/4-inch-thick) slices diagonally cut French bread baguette (about 18 ounces)
1 tablespoon olive oil

Combine the first 11 ingredients in a large bowl, stirring until well combined. Gently fold in crabmeat.
Prepare broiler.
Place bread slices in a single layer on a baking sheet. Brush 1 side of the bread slices evenly with the olive oil. Broil 1 minute or until lightly browned. Serve with spread.

Yield: 18 servings (serving size: about 2 tablespoons spread and 2 bread slices)

  • Calories: 156
  • Fat: 4.6g
  • Fiber: 1.8g
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Chicken Bruschetta+

5 points/serving

Yield: 4 servings (serving size: 1 chicken breast half, 1/2 cup vegetables, and 1 tablespoon cheese)

·    1  teaspoon  garlic powder
·    1/2  teaspoon  salt, divided
·    1/4  teaspoon  black pepper, divided
·    4  (4-ounce) skinned, boned chicken breast halves
·    Cooking spray
·    1  tablespoon  olive oil
·    1  (8-ounce) package presliced mushrooms
·    1  small zucchini, quartered lengthwise and sliced (about 5 ounces)
·    4  garlic cloves, minced
·    1  cup  chopped plum tomato
·    1/2  cup  chopped red onion
·    1/2  cup  chopped fresh basil
·    4  teaspoons  balsamic vinegar
·    1/4  cup  (1 ounce) grated fresh Parmesan cheese

Preheat broiler.

Combine garlic powder, 1/4 teaspoon salt, and 1/8 teaspoon pepper in a small bowl; sprinkle chicken with garlic powder mixture. Place the chicken on a broiler pan coated with cooking spray, and broil for 6 minutes on each side or until chicken is done. Remove the chicken from pan, and keep warm.

Heat olive oil in a large nonstick skillet over medium-high heat. Add 1/4 teaspoon salt, mushrooms, zucchini, and minced garlic; sauté 2 minutes. Add 1/8 teaspoon black pepper, tomato, onion, basil, and vinegar; sauté 3 minutes.

Serve the vegetable mixture over chicken; sprinkle with cheese.

  • Calories: 229
  • Fat:7.3g
  • Fiber:2.1g
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Beef Daube Provencal+

8 points (includes noodles)

2 tsp olive oil
12 garlic cloves, crushed
1 (2 ob) boneless chuck roast, trimmed and cut into 2-inch cubes
1 ½ tsp salt
½ tsp ground pepper
1 c red wine
2 c chopped carrot
1 ½ c chopped onion
½ c beef broth
1 Tbsp tomato paste
1 tsp rosemary
1 tsp thyme
dash ground cloves
1 (14 ½ oz) can diced tomatoes
1 bay leaf
3 c cooked egg noodles

Heat oil in small Dutch oven over low heat.  Add garlic; cook 5 minutes or until garlic is fragrant, stirring occasionally.  Remove garlic with a slotted spoon and set aside.  Increase heat to medium high.  Add beef to pan; sprinkle with ½ tsp salt and ¼ tsp pepper.  Cook 5 minutes, browning on all sides.  Remove beef from pan.  Add wine to pan; bring to a boil, scraping pan to loosed browned bits.  Add garlic, beef, 1 tsp salt, ¼ tsp pepper, carrot and next 8 ingredients (through bay leaf), and bring to a boil.

Place in a slow cooker, cover and cook for 5 hours.

Make a gravy out of sauce and serve over noodles.

  • Calories: 367
  • Fat: 12.8g
  • Fiber: 3.9g
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Crispy Butternut Wontons with Tomato Sauce+

 

3pts (serving size: 3 wontons and 3 tablespoons sauce)

Classico Tomato Basil sauce is perfect


Wontons:

1  small butternut squash (about 1 1/2 pounds)
1/2  cup  water
1/2  cup  ricotta cheese
3  tablespoons  grated fresh Parmesan cheese
2  tablespoons  dry breadcrumbs
1/4  teaspoon  sea salt
1/4  teaspoon  freshly ground black pepper
1/8  teaspoon  ground nutmeg
1  teaspoon  water
1  large egg, lightly beaten
24  wonton wrappers
Cooking spray

To prepare sauce, heat oil in a large nonstick skillet over medium heat. Add leek and garlic; cook 8 minutes or until tender (do not brown), stirring frequently. Increase heat to medium-high. Add red pepper and next 6 ingredients (red pepper through tarragon); bring to a boil. Reduce heat to low; simmer 15 minutes or until thick. Discard rind, bay leaf, and tarragon.

Preheat oven to 375°.

To prepare wontons, cut the squash in half lengthwise; discard seeds and membrane. Place the squash halves, cut sides down, in a 2-quart baking dish; add 1/2 cup water. Bake at 375° for 45 minutes or until squash is tender when pierced with a fork; cool. Scoop out pulp to measure 1 cup, and reserve the remaining pulp for another use. Combine 1 cup pulp, ricotta, and the next 5 ingredients (ricotta through nutmeg), stirring until well combined.

Combine 1 teaspoon water and egg, stirring with a whisk. Working with 1 wonton wrapper at a time (cover remaining wrappers with a damp towel to prevent drying), spoon about 2 teaspoons squash mixture into center of each wrapper. Brush edges of dough with egg mixture; bring 2 opposite corners together. Press edges together to seal, forming a triangle. Repeat procedure with remaining wonton wrappers and squash mixture.

Place the wontons on a large baking sheet coated with cooking spray, and brush lightly with remaining egg mixture. Bake at 375° for 17 minutes or until golden and crisp. Serve with the sauce.

Yield: 8 servings

 

 

  • Calories: 157
  • Fat: 4.6g
  • Fiber: 2g