Minty Delicious Shake

 

This is a refreshing, minty and delicious shake.  I've been enjoying all different smoothies lately...what a great way to have a delicious dessert and get a serving of dairy.  The spinach gives it a beautiful vibrant green color, without adding a spinach-y taste.  Trust me...it's really good!  I bet this would taste just as delicious with a chocolate shake packet.  If you don't have any Weight Watchers Smoothie packets, you can use a 100 calorie whey protein powder, just check to see how the Points Plus values may be affected. 

Servings: 2

Works with SFT: Yes
Points Plus: 3, including whipped cream and cherries! And it counts as a dairy serving!

Ingredients:

• 1 packet Weight Watchers French Vanilla Smoothie
• 1/2 cup plain, nonfat yogurt
• 1/2 cup fat free cottage cheese
• 1/4 tsp mint extract
• 12oz fresh, cold water
• 12 ice cubes
• 1 cup fresh spinach
• 4 T Cool Whip Fat Free
• 4 maraschino cherries

Directions:

Place all ingredients, except spinach, Cool Whip, and cherries in a blender.  Blend until smooth.  Add spinach and blend until combined and beautiful bright green.  Don't add the spinach at the beginning...it can bruise and brown...NOT PRETTY!

Pour into two tall 16oz pint glasses.  Top each with 2 T Cool Whip and 2 cherries. Enjoy!

Lightened Up General Tso Chicken

General Tso Chicken is one of my favorites.  But with all that breading and deep frying...it can a Points Plus disaster.  This chicken comes out tender and juicy and the sauce is sticky, sweet, and spicy.  This recipe is simple enough to make on a busy weeknight...perfect for a party of two! 


Servings: 2
Points Plus: 7
Works with SFT: No

Ingredients:

For the chicken:

• 10oz boneless, skinless chicken breast, cubed
• 1/8 tsp each - salt and pepper
• 1/2 cup Egg Beaters or 3 egg whites (beaten)
• 1/4 cup whole wheat flour

For the sauce:

• 1/4 cup chicken stock
• 1 T cornstarch
• 2 T rice wine vinegar
• 1 T ketchup
• 1 T soy sauce
• 2 tsp Hoisin sauce
• 2 tsp Sriracha (or hot chile sauce) you can add more to taste
• 2 T sugar free syrup
• 1/2 tsp sesame oil
• 1/2 tsp garlic, minced finely
• 1/2 tsp red pepper flake
• 2 T scallions

Directions:


Heat oven to 375.


In a large bowl, season chicken with salt and pepper.  Cover with egg and toss to coat.
Put flour in a shallow dish.  Lightly coat each chicken cube with flour. 
Bake 10 minutes.


In a medium size bowl, combine vinegar, ketchup, soy sauce, Hoisin sauce, Sriracha, syrup, sesame oil, minced garlic, and red pepper flake.  Whisk until blended thoroughly.


In a large nonstick skillet over medium heat, combine stock and cornstarch and whisk until just smooth...don't overcook or it will become very gummy.  Add sauce mixture from bowl and continue whisking until blended and smooth, about 2-3 minutes.  Taste and add more heat at this point if desired.  Remove chicken from oven and mix into sauce.  Toss lightly to coat all of the chicken with sauce.


Top with scallions and sesame seeds, if desired.


Divide into 2 equal servings.  Serve with brown rice (add 3Points Plus per serving for 1/2 cup) and broccoli for a complete and delicious meal.  As good as takeout...and just as fast!

Spicy Black Bean Burgers

After trying a few varieties of premade, frozen black bean burgers (some of which are quite delicious!), I decided to take a stab at creating my own.  These are simple to make and come together quick enough for an easy weeknight meal.  Spicy black beans, brown rice and a little blend of spices create a delicious burger that you can top in a variety of ways.

Servings: 6

Points Plus: 2 per patty

Works with SFT: Yes

Ingredients:

·         15oz can black beans, drained*

·         ¼ cup carrot, in chunks*

·         ¼ cup onion, in chunks*

·         1 egg white*

·         2/3 cup brown rice, cooked*

·         1 tsp chili powder

·         ½ tsp cumin

·         ½ tsp salt

·         ½ tsp black pepper

·         2 tsp hot sauce (use more or less to taste)

·         ½ tsp worcestershire

·         Cooking spray

Directions:

In a food processor, combine the onion, carrot, and egg white.  Pulse several times until combined. 

Add ½ of the black beans and pulse until the mixture is pureed. 

Pour into a bowl.

Add the brown rice, remaining black beans, and all spices and combine.  Mix until well blended.  Allow to sit for 10 minutes.  I used this time to prepare some sweet potato crisps and a salad.
When ready, heat a large non-stick skillet over medium-high heat.  Coat with cooking spray.  Using a heaping 1/3 cup of the mixture (I pre-measured onto a cutting board to make sure they were all divided equally), pour into the skillet and push down to form a patty shape.  Cook for about 7-8 minutes or until the patty can be wiggled around to flip over.  Don’t try to force this too soon or the patties will break.  Flip over and cook an additional 2-3 minutes.  The patties should be slightly crisp on both sides when they are done.
I topped ours with a slice of Kraft Singles Sharp Cheddar and served with tomato slice and alfalfa sprouts on a Healthy Life Whole Wheat Sandwich bun.  The total for the whole burger: 5 Points Plus

Eggplant Meatloaf

 I should call this magical meatloaf…a sweet, smoky glaze rests atop the moist, juicy meatloaf.  Eggplant is the perfect vegetable to provide that meaty mouth-feel without all the meaty Points Plus values!  This is the perfect way to hide eggplant from those who fear it most…according to my fiancé, you can’t even tell there’s eggplant in it.  This would be a great make ahead meal…just reheat, add a side of brown rice or whole wheat pasta and a salad…and voile, dinner is served.

 

Servings: 6

Points Plus: 2 per slice

Works with SFT: Yes

Ingredients:

For the meatloaf:

·         8.5 oz lean ground beef (no more than 5% fat)

·         1 medium eggplant, quartered

·         1 egg, beaten

·         1 small onion, diced (reserve ¼ cup for the glaze)

·         3 cloves garlic, minced

·         1 tsp Italian seasoning

·         ½ tsp smoked paprika

·         ½ tsp salt

·         ¼ tsp black pepper

·         1 slice reduced calorie wheat bread (I used Healthy Life Original Wheat), torn into small pieces

·         Cooking spray

For the glaze:

·         ¼ cup of onion that you reserved

·         3 T ketchup

·         1 T chipotle mustard

·         ½ tsp hot sauce (I used Louisiana)

·         1 tsp balsamic vinegar

·         1 tsp red wine vinegar

·         1 tsp Worcestershire

Directions:

Preheat oven to 350. Spray a loaf pan with cooking spray and set aside.

In a steamer or large saucepot with a steamer insert, steam eggplant until tender.  While the eggplant is steaming, heat a 10” skillet over medium heat and spray with cooking spray.  Sauté onion and garlic until soft, stirring frequently…add a tablespoon of water if they start to overcook.  When eggplant is tender, dice and add to the onion and garlic.  Add Italian seasoning, paprika, salt, and pepper.  Turn heat up to medium-high and cook until the mixture is seems dry, about 4-5 minutes.

In a large bowl, mix the ground beef, egg, and eggplant mixture, and torn bread pieces.  Mix until ingredients are just blended.  Don’t over mix or the meat will get tough.

Pour mixture into loaf pan.  Bake at 350 for 20 minutes.  At this point, I noticed some liquid pooling in the pan, so I drained it off.  Then, increase the heat to 425 and bake an additional 25 minutes.

While the meatloaf is baking, reheat the skillet over medium heat and spray with a little cooking spray.  Saute the onion until soft then add ketchup, mustard, hot sauce, both vinegars, and worcestershire.  Let the mixture cook down for a few minutes until it’s a bit darker and thicker.  During the last ten minutes, spread the glaze across the top of the meatloaf.

Once baked, remove from the oven and allow it to rest for about five minutes.  Slice into 6 pieces. 

This recipe would work great with individual mini meatloaves too...keep an eye on them, they probably wouldn’t have to bake as long.

 

Cauliflower Pizza Crust

This has to be the best idea ever!  I honestly can’t take the credit for this one…I adapted this recipe from one I found on recipegirl.com.  Members in my WW meeting have been raving about it and I couldn’t wait to give it a try.  Admittedly, my first attempt was a minor fail.  I didn’t think about the fact that the crust had cheese in it and it stuck to the pizza stone.  The pizza was scrumptious, well, the part that wasn’t stuck to the pizza stone! 

Attempt # 2…use a nonstick cookie sheet!  The crust gets nice a crispy and doesn’t taste like cauliflower at all.  Not quite like pizza crust either, but it’s quite tasty.

 

Servings: 4

Points Plus: 2

Works with SFT: Count 1 points plus per serving

Ingredients:

For the crust:

·         2 cups cauliflower, shredded or grated*

·         1 large egg*

·         ½ cup shredded fat free mozzarella*

·         ½ cup reduced fat mozzarella, shredded

·         1 tsp dried oregano

·         ½ tsp garlic powder

·         ¼ tsp salt

Directions:

Preheat oven to 400.  Spray a cookie sheet with some cooking spray.

Grate the cauliflower into rice size pieces or pulse in the food processor, be careful not to puree.  Put cauliflower in a large glass bowl and cook in the microwave for 6 minutes.  Place bowl in refrigerator or in an ice bath to cool the cauliflower slightly.  Once cooled, add egg, cheese, and spices and mix well.  Divide mixture into two piles on cookie sheet.  Spread out into even circles to form the crust.  You should be able to make two 8-9 inch pizzas.  Spray the top lightly with cooking spray to help brown it a little.

Bake crust for 15 minutes.  Spread crust evenly with toppings of choice.  Bake for an additional 5 minutes or until cheese is melted.   (You can top with fat free mozzarella instead, which saves you some points plus on SFT…but for the masses, not everyone likes the texture of melted fat free mozzarella. You could also do a half and half mixture like the crust.  Adjust points plus accordingly.) 

Slice each pizza into quarters.  Two slices per serving.  Serve with a nice side salad and you’ve got a pretty tasty meal. 

Imagine the possibilities for the toppings - Pepperoni, veggies, buffalo chicken with a drizzle of fat free ranch, anything you can think of.  We used Homemade Ground Turkey Sausage (recipe coming soon!) and it came out delicious.  Special thanks to recipegirl.com for the idea and inspiration!

I made these today with turkey pepperoni on top in bite size pieces for our little Super Bowl get together.  Gone in 60 seconds…

PB & J Oatmeal with Banana

Creamy peanut butter and sweet grape jam swirled into a heaping bowl of oats, topped with a banana. This hearty bowl of delicious decadence will keep you going all morning long. It's sort of an unconventional way to cook oats, but they get chewy and fluffy and you'll thank me when you see the portion size!
I make this the night before and reheat in the morning for a quick breakfast. This recipe can easily be doubled.

Servings: 1
Points Plus: 6 (banana is not factored into the point plus value)
Works with SFT: Count as 2 Points Plus on SFT


Ingredients:

• ½ cup old fashioned oats*
• 2 cups water
• ¼ tsp salt
• ½ tsp sugar free vanilla syrup (I used Torani)
• 1 medium banana, sliced or diced*
• 1 T Better N Peanut Butter (using regular or reduced fat PB will affect Points Plus Value)
• 1 T Smuckers Sugar Free Concord Grape Jam
• ½ tsp brown sugar

Directions:
In a small saucepan, bring water to a boil. Add oats and reduce to a simmer, stirring frequently. Simmer, uncovered until about 80% of the water is absorbed. Add salt and vanilla syrup and stir to combine. Turn off heat, cover, and leave unopened for at least 1 hour (or overnight).
The oats will continue to absorb the water and get fluffy.
An hour later (or the next morning), warm on low and add 2/3 of the banana. Once warmed through, transfer to a bowl. Top with peanut butter and grape jam. Garnish with a few slices of banana and sprinkle with brown sugar.
Enjoy!

Cauliflower "Hashbrowns"

Ahh-mazing!  These delicious, little morsels taste reminiscent of a yummy hash brown.  What a great way to sneak cauliflower onto an unsuspecting plate!  The versatility of cauliflower is making it a staple on our dinner table.  Used in mashed potatoes, to thicken soups, or in these tasty hash browns, the ways you can utilize this amazing 0 Points Plus vegetable are infinite.  These are so easy to make...


Makes 4 servings
Points Plus: 1 per serving
Works with SFT: Yes...but I count 1 point for the flour...just to be on the safe side

• 3 cups steamed cauliflower*
• 1 egg white*
• 1/4 cup whole wheat flour
• 1/4 cup shredded fat free mozzarella cheese*
• 1/2 tsp hot sauce (more if you'd like)
• 1/2 tsp garlic powder
• 1/2 tsp dried parsley

In a large bowl, mash cauliflower.  Add all other ingredients and mix well.

Heat a large skillet over medium-high heat and coat with cooking spray.  Form the hash browns using about 1/4 cup of the cauliflower mixture in a measuring cup.  Flatten mixture slightly in the pan.  Cook til browned on one side, then flip. 

I served these with some delicious fish sandwiches and some steamed green beans.  Try swapping the seasonings in the "hash browns" to make them Cajun, Mexican, or Italian!  Great for breakfast...swap the mozzarella for cheddar and use Italian seasoning blend in place of the spices.  The possibilities are endless....

They look especially pretty on these plates...hand painted by my Mom!
Thanks Mom!

Crispy Kale Chips

Delicious kale chips with a little hint of heat.  And so guilt free...you could almost eat the whole bowl!  You can adjust the heat to taste.  Be sure to let them cool slightly when they come out of the oven if you want them to be crispy.  You'll need to do this in two batches...if you want to do them together, add 2-3 minutes to baking time and be sure to rotate the baking sheets in the oven so the kale cooks evenly.

Makes 4 servings
Points Plus: 0
Works with SFT: Yes

• 1 head kale, cleaned and patted dry*
• 1/2 tsp. sea salt
• 1/2 tsp. black pepper
• 1/4 tsp. cayenne pepper or ground red pepper
• olive oil cooking spray

Preheat oven to 400.  Make sure kale is completely dry, otherwise it won't crisp.

Cut kale into in half through the ribs and then into 1" pieces.  Lay out on a cookie sheet sprayed with olive oil cooking spray (or on parchment paper). 

Lightly spray the kale with cooking spray.  Mix together salt, pepper, and cayenne and sprinkle on kale.  Bake for 6-8 minutes or until you hear the kale start to sizzle.  Remove from oven and let cool slightly, about 2 minutes so they begin to crisp. 

Remove to a bowl and enjoy!

My First Post

I am on my way to a total weight loss of 50lbs!  This is been an interesting journey, one complete with good food, bad food, and all things in between.  I've always loved to cook, but I've taken a much more involved interest in cooking ever since I joined Weight Watchers.  Both my fiance and I have found how interesting it is that foods we love can taste just as delicious without all the oil and butter I used to use when I cooked.  Weight Watchers has empowered me to eat the foods I love and still lose weight. 

My goal with this blog is to provide support, information, and delicious recipes that I have either found or created along the way.  Please feel free to share when you visit...support = success on your weight loss journey. 

I have been following the Weight Watchers Simply Filling Technique for several months and have found it to be both satisfying and easy to follow.  Most of the recipes I will post contain a high number of Power Foods and I plan to indicate whether they work with the Simply Filling Technique.  I've found that since this is a concept that Weight Watchers has only recently been promoting, there are not a lot of sites/blogs offering recipes, support, and information...including Weight Watchers.  Many recipes are easily adaptable to this techinque, without sacrificing flavor.  All Power Foods will be marked with an * within each recipe.

I look forward to writing again...next post coming soon.