Saturday, February 21, 2009



Sauteed String Beans with Almonds

1/2 cup(s) slivered almonds
2 tsp olive oil
3 medium garlic clove(s), minced
8 cup(s) green snap beans, fresh, trimmed, or thawed if frozen
1/2 cup(s) canned chicken broth, or vegetable broth
1/2 tsp table salt, or to taste
1/4 tsp black pepper, freshly ground, or to taste

Place almonds in a large dry skillet and place pan over medium heat. Cook until nuts are golden brown, shaking pan frequently, about 2 to 4 minutes. Remove nuts from pan; set aside.

Heat oil in same skillet over medium-high heat. Add garlic and cook , stirring, 1 minute. Add string beans and sauté 1 minute. Add broth to pan; cover and steam until string beans are crisp-tender, about 3 to 5 minutes. Add salt and pepper; stir to coat. Remove from heat; stir in toasted almonds. Yields about 3/4 cup per serving.

Candied Sweet Potatoes
2 large sweet potato(es), about 2 lbs, peeled, halved lengthwise and cut crosswise into 2-inch thick pieces
1/4 cup(s) orange juice
2 tbsp packed light brown sugar
2 tbsp maple syrup
1 tbsp reduced-calorie margarine, melted
1/2 tsp table salt

Preheat oven to 375ºF.Place sweet potatoes in a large saucepan and pour in enough water to cover potatoes. Set pan over high heat and bring to a boil; reduce heat to medium and simmer 10 minutes, until potatoes are fork-tender. Drain potatoes and arrange them in a single layer in bottom of a shallow baking dish.
Whisk together juice, sugar, syrup, margarine and salt; pour mixture over sweet potatoes.Bake for 30 minutes, then stir to coat potatoes with liquid and bake for 15 minutes more, until sauce is thick and bubbly. Stir once again before serving. Yields about 1 cup per serving.

Stuffing with Sage and Chives
1 spray(s) cooking spray
12 slice(s) whole-wheat bread, or white bread, preferably day-old, cubed*
2 tsp olive oil
2 tsp light butter
1 cup(s) onion(s), diced
3 medium stalk(s) celery, diced
2 tsp dried thyme
2 tsp dried sage
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
2 cup(s) canned chicken broth
2 tbsp chives, fresh, chopped

Preheat oven to 350ºF. Coat a 4-quart shallow baking dish with cooking spray.
Arrange bread cubes on a large ungreased baking sheet in a single layer (use 2 baking sheets if there’s not enough room). Bake until lightly toasted, about 8 to 10 minutes. Remove bread from oven and set aside; leave oven set to 350ºF.

Meanwhile, in a large skillet over medium-high heat, heat oil and butter together for 1 to 2 minutes. Add onion and celery; sauté until soft, about 3 minutes. Add thyme, sage, salt and pepper; stir to coat. Cook until herbs are fragrant, about 1 minute.
Transfer onion mixture to a large mixing bowl. Add bread, broth and chives; toss to combine. Spoon mixture into prepared baking dish and cover with foil; bake 20 minutes. Uncover and bake until top is golden brown, about 15 minutes more. Divide into 8 servings.

Pumpkin Pie with Graham Cracker Crust
3 oz reduced-fat cinnamon graham crackers, about 5 1/2 sheets
1 tbsp packed light brown sugar
2 tbsp unsalted butter, melted
2 large egg white(s)1 large egg(s)
1/2 cup(s) dark brown sugar
1/4 tsp table salt
2 tsp pumpkin pie spice, or less to taste
1 cup(s) canned pumpkin
1/2 cup(s) fat-free evaporated milk
4 tbsp lite whipped topping

Position rack in middle of oven. Preheat oven to 350ºF.

Place graham crackers and light brown sugar in a food processor and process into crumbs (or smash into crumbs in a sealed plastic food bag with a rolling pin). Spoon crumbs into a small bowl; add melted butter and combine with fingers into a coarse meal. Distribute crumbs evenly on bottom and up sides of an ungreased 9-inch pie plate. Chill for 30 minutes before baking. Bake until crust starts to turn golden, about 8 to 10 minutes; remove from oven and let cool.

Meanwhile, in a large bowl, using an electric mixer, whip egg whites until frothy; fold in egg, dark brown sugar, salt, pumpkin pie spice and evaporated milk. Beat pumpkin custard until smooth and pour into pie shell. Bake until a knife inserted in center comes out clean, about 45 to 55 minutes. Slice into 8 pieces, top each piece with 1/2 tablespoon of whipped topping and serve warm or at room temperature. Yields 1 slice per serving.


1 cup Fiber One cereal

2 oz. chocolate chips

1/4 cup peanut butter

Melt chocolate & peanut butter together in a medium size microwave safe bowl (takes about 2 minutes to hit the melting point). Stir & mix well. Add cereal. Stir until each piece of cereal is covered with the chocolate mixture. On a Silpat mat or piece of wax paper, create 9 "blobs" from the mixture. Place in freezer for 30 minutes - or until firm. Enjoy!

Serves 9...1 Points Per Serving

Weight Watchers Cashew Chicken
Yummy WW recipe; good alternative for those of us for don’t want to give up our Chinese food
8 points per serving/4 servings

2 teaspoons peanut oil (I used canola)
2 medium
garlic cloves, minced
1 lb uncooked
boneless skinless chicken breast, cut into 1-inch cubes
1/2 teaspoon
table salt
1/4 teaspoon
black pepper
1 1/2 cups reduced-sodium fat-free chicken broth, divided
2 tablespoons
low sodium soy sauce
2 stalks
celery, chopped (I didn’t use)
8 ounces canned
bamboo shoots, drained
8 ounces canned
water chestnuts, sliced, drained
1 1/2 tablespoons
2 cups
cooked white rice, kept hot
1 3/4 ounces
roasted cashews, chopped (about 6 Tbsp)

Heat oil in a large skillet over medium-high heat. Add garlic and cook 1 minute. Season chicken on both sides with salt and pepper and add to skillet. Cook until browned on all sides, stirring frequently, about 4 minutes.
Add 1 cup of broth, soy sauce, celery, bamboo shoots and water chestnuts to chicken and bring to a simmer. Reduce heat to low, cover and simmer until chicken is cooked through, about 5 minutes.
Dissolve cornstarch in remaining 1/2 cup of broth. Add cornstarch mixture to skillet and simmer until sauce thickens, stirring constantly, about 1 minute.
To serve, divide rice among 4 shallow dishes. Spoon chicken mixture onto rice and sprinkle with cashews.
Yields about 1 cup of chicken, 1/2 cup of rice and 1 1/2 tablespoons of cashews per serving.
For a flavor boost, add 2 cups of chopped fresh baby bok choy in place of the bamboo shoots and water chestnuts. The tender greens will cook with the chicken in 5 minutes.

Weight Watchers Lemon Tilapia
4 points
2 teaspoons
1 teaspoon
all-purpose flour
1/4 cup
2 tablespoons
white wine
1 teaspoon
dijon-style mustard
1 tablespoon
lemon juice
10 ounces tilapia fillets
1 teaspoon
lemon juice
1/8 teaspoon
In a small saucepan, heat the margarine until hot. Sprinkle with flour, and combine. Cook over low heat, stirring constantly, for 1 minute. Remove from heat; stir in water, wine, and mustard. Return to heat, and bring mixture to a boil; reduce heat and let simmer, stirring constantly, until sauce is thickened. Stir in 1 T lemon juice. Remove from heat and keep warm.
Sprinkle Tilapia fillets with remaining lemon juice. Spray broiling pan rack with cooking spray. Transfer fish to rack and broil until the fish flakes easily; approximately 5 minutes. Sprinkle fillets with salt, than spoon sauce over fish.

The kiddos didn’t like the sauce, but hubby and I liked it alot.

Chicken with Broccoli and Garlic Sauce
(5 points) Servings: 4
2 tsp olive oil
1 pound(s) uncooked boneless, skinless chicken breast, cut into 1-inch pieces
1 tsp dried thyme, or 2 tbsp fresh minced thyme, or to taste
1/2 tsp table salt
1/4 tsp black pepper
3 medium garlic clove(s), minced, or more to taste
2 cup(s) broccoli, florets
1 1/2 cup(s) reduced-sodium chicken broth, divided
1 1/2 tbsp cornstarch
2 cup(s) cooked brown rice, kept hot
Heat oil in a large skillet over medium-high heat. Place chicken on a plate and season with thyme, salt and pepper. Add garlic to skillet and cook, stirring, 1 minute. Add chicken to skillet and cook until browned on all sides, stirring frequently, about 3 minutes.
Add broccoli to skillet, cover and cook 2 minutes. Add 1 cup of broth, cover and simmer until chicken is cooked through, about 5 minutes.
In a cup, dissolve cornstarch in remaining 1/2 cup of broth; add to skillet.

Cheesy Chicken Enchiladas Recipe
I got this recipe from my BFF
Jen. I changed it up for hubby. Jen adds 1/3 fat Velveeta cheese, and we found out it is not too good for some tummies So I had to make it a little more tummy and point friendly.

1 lb cooked shredded chicken breast
1 lg jar salsa
1 (8oz) fat-free cream cheese
1 cup low fat shredded taco blend cheese
2 T skim milk
2 T taco seasoning
8 tortilla shells
Preheat oven 375
In sauce pan, combine chicken, cream cheese and salsa. Cook on med heat until melted together. In another sauce pan, stir 1T taco seasoning, cheese and milk together to create a cheese sauce.
Place one scoop of chicken mixture in tortilla shell, wrap and place in 9×13 sprayed glass baking dish. Repeat until all shells are gone. Pour cheese sauce over each wrap until gone. Sprinkle 1T taco seasoning over each wrap.
Cover with foil and bake 20 min.
6 WW points

Another version: Creamy Chicken Enchiladas Recipe
I got this recipe from a fellow Weight Watcher
10 1/2 oz 98% Fat-Free Cream Of Chicken Soup, (1 can)
1 cup Salsa
2 tsp chili powder
2 cup cooked chicken breast
1 cup light sour cream
10 Mission flour tortillas
8 oz Kraft 2% Milk Natural Cheese Mexican four cheese shredded

Directions:Mix soup, sour cream, salsa, and chili powder. Mix 1 cup of salsa mixture with chicken and cheese. Spread about 1/4 cup of chicken mixture down the center of each tortilla and roll. Place in 9×13 baking dish. Pour remaining salsa mixture on top of enchiladas. Cover with foil. Bake at 350 degrees for 40 or until hot and bubbly. Top with chopped tomatoes & green onions if desired. Servings Per Recipe: 10servings/ 7 WW pts each

Pan Fried Fish Dinner:
4 servings 4 points

1 pound(s) flounder fillet(s)

1 tbsp Dijon mustard

1 large egg white(s), whipped until stiff

1/4 cup(s) uncooked yellow cornmeal

2 tbsp grated Parmesan cheese

1 tbsp thyme, fresh, finely minced (or 1 tsp dried thyme)

1/2 tsp table salt, or to taste

1/2 tsp black pepper, freshly ground, or to taste

2 spray(s) olive oil cooking spray (I used canola)

1 tbsp olive oil (I used canola)

1/2 medium lemon(s), cut into 4 wedges

Wash fish; pat dry. Place fish on a plate and spread both sides of fish with mustard; dip into egg white and set aside.
In a medium bowl, combine cornmeal, Parmesan cheese, thyme, salt and pepper; dust fish with cornmeal-mixture, making sure to cover both sides.
Coat a large oven-proof skillet with cooking spray and set over medium to medium-high heat; heat oil until shimmering. Add fish to skillet and cook for 2 to 3 minutes on one side; flip fish and cook until done on other side, about 2 to 3 minutes more.*
Serve fish with lemon wedges. Yields about 3 ounces of fish per serving.
This was so yummy and very easy to make. It is so simple, it only took me 15 min to make.