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Chicken Breasts Stuffed with Goat Cheese, Caramelized Spring Onions & Thyme+

6 points

Stuff the chicken and refrigerate up to one day ahead. Let stand at room temperature 15 minutes before cooking. Serve with polenta and Broccolini.

Yield:  6 servings (serving size: 1 chicken breast half and 2 teaspoons sauce)

1 1/2 teaspoons olive oil
1 1/3 cups thinly sliced spring onions (about 1 pound)
3/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
3/4 cup (3 ounces) crumbled goat cheese
1 tablespoon chopped fresh flat-leaf parsley
1 tablespoon fat-free milk
1 1/2 teaspoons chopped fresh thyme
6 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
1/2 cup dry white wine
1 cup fat-free, less-sodium chicken broth

1. Heat oil in a large skillet over medium heat. Add onions, 1/4 teaspoon salt, and pepper to pan; cook 12 minutes, stirring frequently. Cover, reduce heat, and cook 8 minutes, stirring occasionally. Uncover and cook 5 minutes or until golden, stirring occasionally. Cool slightly. Combine onion mixture, 1/4 teaspoon salt, cheese, parsley, milk, and thyme in a small bowl, stirring with a fork.

2. Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket; stuff 1 1/2 tablespoons cheese mixture into each pocket. Sprinkle chicken evenly with remaining 1/4 teaspoon salt.

3. Return pan to medium-high heat. Coat pan with cooking spray. Add chicken to pan; sauté 5 minutes; turn chicken over. Cover, reduce heat, and cook 10 minutes or until chicken is done.

Remove chicken from pan; let stand 10 minutes. Add wine to pan; bring to a boil, scraping pan to loosen browned bits. Cook until reduced by half (about 2 minutes). Add broth, and cook until reduced to 1/4 cup (about 9 minutes). Serve with chicken.

CALORIES 274 ; FAT 9.5g (sat 4.3g,mono 3.2g,poly 1.2g); CHOLESTEROL 105mg; CALCIUM 123mg; CARBOHYDRATE 6.6g; SODIUM 530mg; PROTEIN 39.3g; FIBER 2.2g; IRON 2.8mg

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White Bean and Turkey Chili+

5 points

I like mine spicier, so will add a chopped jalapeno, cleaning out most, but not all of the seeds (the source of the heat)

1 tablespoon canola oil
2 cups diced yellow onion (about 2 medium)
1 1/2 tablespoons chili powder
1 tablespoon minced garlic
1 1/2 teaspoons ground cumin
1 teaspoon dried oregano
3 (15.8-ounce) cans Great Northern beans, rinsed and drained
4 cups fat-free, less-sodium chicken broth
3 cups chopped cooked turkey
1/2 cup diced seeded plum tomato (about 1)
1/3 cup chopped fresh cilantro
2 tablespoons fresh lime juice
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
8 lime wedges (optional)

Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 10 minutes or until tender and golden. Add chili powder, garlic, and cumin; sauté for 2 minutes. Add oregano and beans; cook for 30 seconds. Add broth; bring to a simmer. Cook 20 minutes.

Place 2 cups of bean mixture in a blender or food processor, and process until smooth. Return pureed mixture to pan. Add turkey, and cook 5 minutes or until thoroughly heated. Remove from heat. Add diced tomato, chopped cilantro, lime juice, salt, and pepper, stirring well. Garnish with lime wedges, if desired.

Yield: 8 servings (serving size: about 1 cup)

  • Calories: 286 (19% from fat)
  • Fat: 6g
  • Fiber: 5.5g
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Potato Cheese Dumplings with Sour Cream Chive Dip+

3 points

2 spray(s) cooking spray
1 medium potato(es), baking, peeled and cut into 1-inch pieces
2 medium garlic clove(s)
2 oz low-fat cheddar or colby cheese, shredded (about 1/2 cup)
2 tbsp fat-free sour cream
24 item(s) wonton wrapper(s), round (about 6 oz total)
1/4 cup(s) fat-free sour cream
1 tbsp chives, fresh, minced

Preheat oven to 350ºF. Coat a large baking sheet with cooking spray.

Combine potato and garlic in a medium saucepan. Cover with water and set pan over high heat. Bring to a boil and boil until potato is fork-tender, about 8 minutes. Drain and transfer potato and garlic to a large bowl; add cheese and 2 tablespoons of sour cream. Mash mixture together with a fork until lumpy.

Place wonton wrappers on a flat surface. Drop potato mixture by tablespoonfuls onto center of each wrapper. Moisten edges of wrapper with wet fingers, fold over one side to make a half circle and press sides together to seal. Transfer filled wrappers to prepared baking sheet and coat surface with cooking spray.

Bake until wontons are golden brown, about 15 minutes.

Meanwhile, combine remaining 1/4 cup of sour cream and chives. Mix well and serve with potato dumplings.

Yields 4 wontons and 1 tablespoon of dip per serving.

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West Indies Mahimahi+

I made this with swordfish steaks – I think it would be good with just about any fish filet.

1/4  cup fresh lime juice
1/4  cup fresh orange juice
3  tablespoons chopped fresh cilantro
3  tablespoons low-sodium soy sauce
2  tablespoons honey
2  teaspoons vegetable oil
3/4  teaspoon ground allspice
3/4  teaspoon ground cumin
2  finely chopped partially seeded jalapeño peppers
2  garlic cloves, peeled
2  green onions, chopped
4  (6-ounce) mahimahi fillets
Cooking spray

Combine first 11 ingredients in a blender or food processor; process until smooth. Place fish in a shallow dish; pour marinade over fish. Cover and marinate in refrigerator 30 minutes, turning once.

Prepare grill or broiler.

Remove fish from dish, reserving marinade. Place fish on grill rack or broiler pan coated with cooking spray. Cook 5 minutes on each side or until fish flakes easily when tested with a fork, basting frequently with reserved marinade.

Yield: 4 servings

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Korean Salad

1 10 oz package fresh spinach
8 oz fresh bean sprouts
1 6 oz can water chestnuts, drained and sliced
4 hard cooked eggs, sliced
6 strips bacon, crisply fried and crumbled

Dressing:

1 c vegetable oil
½ c white vinegar
¾ c sugar
¼ c brown sugar, packed
1/3 c catsup
1 Tbsp Worcestershire sauce
1 medium onion, quartered

Dressing:  Combine all of the dressing ingredients in a blender and run on high speed for a few seconds.

Salad:  Wash, dry and remove stems from spinach and tear into pieces.  Add the bean sprouts, water chestnuts, eggs and bacon and toss lightly.  Add the dressing and toss again, gently.

Serves 10-12.

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Herb-Crusted Standing Rib Roast

3 points

Yield:  12 servings (serving size: about 3 ounces meat and 1 tablespoon sauce)

1 (4 1/2-pound) standing rib roast, trimmed
Cooking spray
1 tablespoon whole black peppercorns, cracked
2 teaspoons salt, divided
3 tablespoons Dijon mustard
1/2 cup sliced shallots (about 2 medium)
3 garlic cloves, crushed
3 tablespoons chopped fresh rosemary
2 tablespoons chopped fresh thyme
1 1/2 cups fat-free, less-sodium beef broth
1 cup dry red wine
1 teaspoon butter

Preheat oven to 450°.

Place roast on a rack coated with cooking spray; place rack in a roasting pan. Sprinkle roast evenly with pepper and 1 1/2 teaspoons salt; rub with mustard. Combine shallots and garlic in a mini food processor; pulse to coarsely chop. Add rosemary and thyme; process until finely chopped. Rub shallot mixture evenly over roast. Bake at 450° for 25 minutes.

Reduce heat to 350° (do not remove roast from oven). Bake roast at 350° for 1 hour and 20 minutes or until a thermometer registers 145° (medium-rare) or until desired degree of doneness. Let stand 10 minutes before slicing.

Combine beef broth and red wine in a small saucepan; bring to a boil. Cook until reduced to 2/3 cup (about 15 minutes). Remove from heat; stir in butter and remaining 1/2 teaspoon salt. Serve with the roast.

CALORIES 143 (54% from fat); FAT 8.6g (sat 3.4g,mono 3.5g,poly 0.3g); IRON 1.2mg; CHOLESTEROL 63mg; CALCIUM 19mg; CARBOHYDRATE 1.8g; SODIUM 528mg; PROTEIN 13.6g; FIBER 0.4g

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Black Bean and Shrimp Salad with Cilantro Vinaigrette+

3 points

Yield: 8-10 servings

  • 2 (15 1/2 oz.) cans black beans, drained and rinsed
  • 1 c frozen yellow corn kernels
  • 1 c diced red bell pepper
  • 1/3 c finely diced sweet onion
  • 1/2 lb. peeled steamed shrimp
  • 1/3 c fresh cilantro, chopped
  • 3 Tbsp olive oil
  • 3 Tbsp red wine vinegar
  • 1/2 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Pour the beans into a colander.  Pour the still frozen corn on top of the beans and rinse well into cool tap water.  Drain well.  Pour the beans and corn into a 3 qt bowl.  Add the red bell pepper and diced onion.  Cut the shrimp into bite-size pieces and add to the bowl.

To make the dressing, drop the cilantro onto the moving blade of a blender or food processor.  Add the vinegar, garlic powder, salt and pepper.  Scrape down the sides, and, with the motor running on high, pour the oil through the feed tube in a slow drizzle, and blend until well incorporated.

Drizzle over the bean salad and toss to mix well. Serve at once or chill until ready to serve.

Calories: 159, Fat: 5, Fiber: 6

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Thai Chicken Saute+

4 skinless, boneless chicken breast halves, cut into 1 inch cubes
¼ tsp salt
1 Tbsp canola oil
1 c chicken broth
3 Tbsp sweetened chili sauce*
2 tsp fish sauce
¼ c lime juice
1 tsp creamy peanut butter
1 red pepper, chopped
½ red onion, chopped
1-2 cups chopped broccoli
1 Tbsp cornstarch mixed into 1 Tbsp cold water

Heat oil in a large nonstick skillet over medium heat.  Add chicken; cook until about half done.   Add in peppers, onions and broccoli; sauté till chicken is done.  Remove from pan, keep warm.

In the used skillet, combine broth, chili sauce, fish sauce, lime juice and peanut butter; bring to a boil, scraping pan to loosen browned bits.  Reduce by ¼., stir in cornstarch/cold water mix and cook until thickened.  Remove from heat; add lime juice and peanut butter, stirring until smooth.  Stir in chicken and veggies, heat and serve.

Yield: 4 servings.

+Sweetened chili sauce (if you don’t have any around….)

3 tablespoons hot ground chili paste
2 teaspoons minced garlic
1/2 cup rice wine vinegar
2/3 cup water
2/3 cup sugar
1 teaspoon salt
4 teaspoons cornstarch
4 tablespoons chopped cilantro

Combine everything, except cilantro, in a small sauce pan and mix.
Once blended, bring to a boil, reduce heat and simmer about 5 minutes.
Remove from heat and stir in cliantro.

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Slow Cooked Chile Con Carne

6 points

Cooking spray
1 1/2 cups chopped onion (about 1 medium)
2 garlic cloves, minced
1 pound sirloin, cut into 1-inch cubes
2 1/2 cups diced plum tomato (about 6)
1 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1 (15-ounce) can pinto beans, rinsed and drained
1 (15-ounce) can black beans, rinsed and drained
1 (14-ounce) can fat-free, less-sodium beef broth
1/4 teaspoon salt

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion, garlic, and beef to pan; cook 5 minutes or until beef is browned, stirring occasionally. Combine beef mixture, tomato, and next 6 ingredients (through broth) in an electric slow cooker. Cover and cook on HIGH for 3 1/2 hours or until beef is tender. Uncover; cook 30 minutes or until slightly thickened. Stir in salt.

Yield: 4 servings (serving size: 1 1/2 cups)

  • Calories: 291
  • Fat: 6g
  • Fiber: 8.9g
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Pork Pot Stickers+

2 points

Cooking spray
8  ounces  lean ground pork
1/3  cup  chopped green onions (about 2)
1  tablespoon  low-sodium soy sauce
1  teaspoon  sesame oil
1 1/2  cups  packaged cabbage-and-carrot coleslaw
3  tablespoons  water
1/2  teaspoon  cornstarch
30  gyoza skins
1  tablespoon  peanut oil
1  cup  water

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork; cook 6 minutes or until done, stirring to crumble. Add onions, soy sauce, and sesame oil; cook 30 seconds. Stir in coleslaw, and cook 30 seconds or until cabbage wilts, stirring frequently.

Combine 3 tablespoons water and cornstarch in a small bowl. Add cornstarch mixture to pork mixture; cook 1 minute, stirring constantly. Remove from heat; cool to room temperature.
Working with 1 gyoza skin at a time (cover remaining skins to prevent drying), spoon 1 scant tablespoon pork mixture into center of each skin. Moisten edges of skin with water. Fold in half, pinching edges together to seal. Place on a baking sheet in a single layer (cover loosely with a towel to prevent drying). When all skins are filled, remove towel and cover with plastic wrap; freeze until firm. Place in zip-top plastic bags, and freeze for up to 3 months.

Arrange the frozen pot stickers in a single layer on a baking sheet; cover with plastic wrap, and thaw in refrigerator overnight.

Heat peanut oil in a large nonstick skillet over medium heat. Arrange pot stickers in pan in a single layer; cook 2 minutes or until browned on bottom. Add 1 cup water to pan; cover and cook 5 minutes. Uncover and cook until liquid evaporates, about 2 minutes. Serve immediately.

Yield: 10 servings (serving size: 3 pot stickers)

  • Calories: 118
  • Fat: 3.9g
  • Fiber: 1.1g