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
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
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
Malaysian Chicken Pizza+
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
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
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
Raspberry Balsamic Glazed Chicken+
4 points
1 teaspoon vegetable oil
Cooking spray
1/2 cup chopped red onion
1 1/2 teaspoons minced fresh or 1/2 teaspoon dried thyme
1/2 teaspoon salt, divided
4 (4-ounce) skinned, boned chicken breast halves
1/3 cup seedless raspberry preserves
2 tablespoons balsamic vinegar
1/4 teaspoon pepper
Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add onion; sauté 5 minutes. Combine thyme and 1/4 teaspoon salt; sprinkle over chicken. Add chicken to skillet; sauté 6 minutes on each side or until done. Remove chicken from skillet; keep warm. Reduce heat to medium-low. Add 1/4 teaspoon salt, preserves, vinegar, and pepper, stirring constantly until the preserves melt. Spoon raspberry sauce over chicken.
Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons sauce)
- Calories: 210
- Fat: 2.8g
- Fiber: 0.8g