Sunday, August 31, 2008

Artichoke & Roasted Red Pepper Tapenade

I decided to make this tapenade for a barbecue with my neighbors today. I based it on a recipe I once tried from WW, but since I didn't have some of the ingredients on hand, so I improvised. I served this with water crackers, but you could also serve this with some WW toast or crispy baguette slices.

Artichoke & Roasted Red Pepper Tapenade
Serves 12

1 can (14 oz) artichoke hearts, without oil, drained
1 jar (12 oz) roasted red peppers, drained
1 can (19 oz) chick peas, drained
1 jar (11 oz) Kalamata Olives, drained
1/4 cup balsamic vinegar
2 Tbsp olive oil
1/2 medium lemon(s), squeezed
1 tsp minced garlic
5 large basil leaves
Salt and black pepper

Combine all ingredients in bowl of a food processor. Pulse until chopped. Add salt and black pepper to taste.

(Each serving is 3 pts.)

Saturday, August 30, 2008

Chicken Parmesan

This isn't the normal Chicken Parmesan that you are familiar with, but it's just as good. The addition of grated Parmesan cheese to the breading adds the cheese flavor that you might be missing on top. Serve it with a vegetable and you have a really satisfying dinner.

Chicken Parmesan
Serves 1

3 oz uncooked boneless, skinless chicken breast, flattened
2 Tbsp seasoned bread crumbs
1 tsp reduced fat grated Parmesan topping
1 tsp garlic powder
1/4 cup egg substitute
1 tsp olive oil
1 Tbsp low-fat spaghetti sauce

Preheat oven to 350F. Spray a baking sheet with nonstick cooking spray. Combine the bread crumbs, grated Parmesan cheese and garlic powder on a shallow plate. Place the egg substitute in a shallow bowl. Dip the flattened chicken in the egg substitute, and then coat in the bread crumb mixture.

Spray a small nonstick skillet with nonstick cooking spray. Add the olive oil and set over medium-high heat. Place the chicken in the skillet and heat until browned on both sides, about 4 minutes. Transfer browned chicken to prepared baking sheet. Spoon the spaghetti sauce on top of chicken. Bake until cooked through, about 15 minutes.

(One serving is 5 pts)

Friday, August 29, 2008

Mini Zucchini Muffins

I still had a few zucchini left in my garden, but I think as the summer winds down, so does my zucchini crop. It was a good showing for a first-time gardener. I decided to take the final fruits of my labor and make zucchini muffins. These mini muffins are so delicious, you might have a problem eating just one!

Mini Zucchini Muffins
Makes 36

3 medium zucchini
2 servings egg substitute
1 cup packed brown sugar
1/2 cup canola oil
1 tsp vanilla extract
2 cups all-purpose flour
1 tsp ground cinnamon
1/2 tsp ground nutmeg
1 tsp baking powder
1 tsp baking soda
1/2 tsp table salt

Preheat oven to 325F. Spray 36 mini muffin cups with nonstick cooking spray. Grate the zucchini. Place on paper towel and squeeze out some of the excess moisture. Measure 1 1/2 cups grated zucchini.

Combine the egg substitute, oil, brown sugar, grated zucchini and vanilla in a large bowl.
Combine the flour, cinnamon, nutmeg, baking powder, baking soda and salt in a medium bowl. Mix well. Add the flour mixture to the zucchini mixture and mix until combined.

Divide the batter among the prepared mini muffin cups, filling to the top of the cups. Bake until a toothpick inserted in the muffins comes out clean, about 20 minutes, turning halfway through baking. Cool before serving.

(Each mini muffin is 2 pts.)

Monday, August 25, 2008

Herb Potato Wedges

I'm always in the mood for French fries and unfortunately eating fries whenever I want to is not in the cards for me. A large baking potato is very WW friendly, so I decided to make some fries of my own. Starting the potato in the microwave cuts down on the prep time. You can also use any combination of your favorite seasonings to equal 3 teaspoons.

Herb Potato Wedges
Serves 1-2 (depends how hungry you are! I ate the whole thing myself!)

1 large baking potato, scrubbed and dried
1 tsp. Mexican seasoning
1/2 tsp. paprika
1 tsp. garlic powder
1/2 tsp. cumin

Preheat oven to 350F. Line a baking sheet with aluminum foil. Spray with nonstick cooking spray.

Pierce potato several times with a fork. Bake in the microwave on HIGH for 3 minutes on each side.

Combine Mexican seasoning, paprika, garlic powder and cumin in a small bowl. Mix well.

Cut potato into wedges (should get about 8-10 wedges). Place wedges on prepared baking sheet. Sprinkle evenly with seasoning mixture. Bake until crisp and edges begin to brown, about 15 minutes.

(Full serving is 3 pts.)

Monday, August 18, 2008

Zesty Cornmeal Chicken

If you're a fan of my blog, you may have seen my Cornmeal-Crusted Tilapia, but I wanted to try the cornmeal on some chicken. I added several different seasonings to spice it up a bit. You can omit the chili powder, but you can also add a bit more if you need some extra spice! I served it with some brown rice and peas, but you can serve it with whatever you like.

Zesty Cornmeal Chicken
Serves 1
4 oz uncooked boneless, skinless chicken breast, cut into strips
1 egg white(s)
1/4 cup fat-free skim milk
2 Tbsp yellow cornmeal
1 Tbsp seasoned bread crumbs
1/2 tsp garlic powder
1/2 tsp ground cumin
1/2 tsp paprika
1/4 tsp chili powder (optional)
1/4 tsp table salt
1 tsp. olive oil

Preheat oven to 350F. Line a baking sheet with aluminum foil and generously spray with nonstick cooking spray.

Beat the egg white and skim milk in a shallow bowl. Combine the cornmeal, bread crumbs, garlic powder, cumin, paprika, chili powder (if using), and salt on a plate; mix well.

Dip the chicken strips in the egg white mixture, then coat in the cornmeal mixture. Dip chicken in egg white mixture again and coat again in cornmeal mixture.

Spray a medium skillet with nonstick cooking spray and add olive oil. Heat over medium heat. Add chicken and cook until browned on both sides, about 4 minutes.

Place browned chicken on the prepared baking sheet. Spray chicken with nonstick cooking spray. Bake until coating is crisp and chicken is cooked through, turning halfway through baking, about 15 minutes.

(Each serving is 6 pts.)

Saturday, August 16, 2008

Seasoned Beef & Rice

I absolutely love the Whole Grain Ready Rice line from Uncle Ben's, my favorite in particular is the Sante Fe medley. It has black beans and corn and has a little kick to it. I browned up some lean ground beef to add to the rice blend and it was a really quick and easy dinner (and made great leftovers for lunch!).

Seasoned Beef & Rice
Makes 3 servings

1 package Uncle Ben's Ready Rice Sante Fe rice medley
10 ounces extra lean ground beef (93% lean)
1 tsp. Lawry's seasoning salt
1 tsp. garlic powder
1/2 cup ketchup
1 Tbsp. Dijon-style mustard

Prepare rice according to package directions.

Meanwhile, spray a large skillet with nonstick cooking spray. Season ground beef with seasoning salt and garlic powder. Heat skillet over medium heat. Add seasoned ground beef and cook until browned and crumbly, about 5 minutes. Drain away any fat. Return beef to the skillet.

Add ketchup and Dijon-style mustard to beef in skillet and mix well. Heat over low heat until heated through, stirring often, about 3 minutes. Add cooked rice medley to beef in skillet. Mix well and serve.
(Each serving is 6 pts.)