Mashed Cauliflower

Haven't posted all week?! What have I been doing?!? Well Monday I made Crawfish Etouffee which I didn't think was so "healthy" considering I used a stick & half of butter. Tuesday I made Pork Chops along with the Mashed Cauliflower I'm about to post. Wednesday I defrosted some ground beef & grilled some burgers. I'll post tonights dinner, Arroz Con Pollo later or tomorrow. As for now, enjoy this one!




Cut cauliflower into florets. Steam until soft. Add 1 Tbsp butter to food processor with cauliflower. Puree. Done! Such a great side dish. I have made this & added it to mashed potatoes as well.

Zucchini Casserole

I used to not like zucchini. . but one night at a hibachi place I decided to give it another try. Now I love it. I go through phases with it though. I think I tend to cook it too often and then get sick of it. I've had this recipe written down for quite sometime and I finally got around to trying it. It's in the oven as I type and it smells divine!



Adapted from: Gina's Skinny Recipes

4 cups grated zucchini (I used 2 little zucchinis and a squash)
1 cup Heart Smart Bisquick
1 small onion, grated
3 egg whites
1 egg
1/4 cup olive oil
1/4 cup parmesan cheese
1 tsp salt
1 tsp parsley

Preheat oven to 350.
Combine all ingredients in a bowl. Mix well. Pour into pie dish sprayed with cooking spray. Bake 45 minutes until golden brown.

(before baking)

Serves 12
Calories: 110
Fat: 6
Carbs: 10
Fiber: 1
Protein: 3

Ooey Gooey Pasta

My little girl likes to take cookbooks out at the library. . how cute is that? This is a recipe from one of those cookbooks. Kid friendly to make & delicious to eat. Can't beat it. I adjusted the recipe to make it enough for us to all have.



1lb pasta *I always use Smart Taste
1 jar of sauce *depending on how much sauce you like. I used 1 1/2 16oz cans
1/2lb ground beef
8oz mushrooms
1 package frozen broccoli florets
1 1/2 cups shredded fat free mozzarella cheese
1/2 cup parmesan cheese

Preheat oven to 350.
Cook pasta according to directions. I add in my bag of frozen broccoli with the pasta. Drain.
Brown meat. Add mushrooms & cook until tender.
Combine meat, mushrooms, pasta & broccoli in a bowl. Stir in sauce. & half the mozzarella cheese. Pour into 9x13 pan. Top with rest of mozzarella cheese & sprinkle with parmesan cheese. Bake 30 mins.

Nutritional Info
Servings Per Recipe: 6
Amount Per Serving
Calories: 393.1
Total Fat: 6.2 g
Cholesterol: 33.2 mg
Sodium: 854.9 mg
Total Carbs: 61.0 g
Dietary Fiber: 11.1 g
Protein: 30.2 g

Chicken Pot Pie Soup

Surprisingly the weather in Louisiana this week has been what we consider "cold" so it's been the perfect time to make some hearty soups. I came across this one on Gina's site and knew I had to give it a try.

1/4 cup flour
2 cups water
4 cups fat free milk
1 cup celery, chopped
1/2 medium onion, chopped
8oz mushrooms, chopped
2 chicken bouillons
10 oz frozen mixed veggies (carrots, corn, peas etc)
2 potatoes, peeled & cubed
16 oz cooked chicken, cubed
1 tsp thyme
salt & pepper to taste

Mix flour with 1/2 cup of cold water to create a slurry. I had to google "slurry" basically it's a thickener. Set the flour mixture aside.

Add the rest of the water plus the milk to a pot. Bring to a boil. Add celery, mushrooms, onion, bouillons, thyme & mixed vegetables, return to a boil. Partially cover the pot & let the soup simmer for 20 minutes, until vegetables are tender. Add potatoes. Turn heat up a little & cook until potatoes are soft. Add chicken. Slowly stir in slurry. Mix well. Cook until soup has thickened.

Emily was raving over this & all the ingredients in it. I served it with salad & crescent rolls. Delish.




Makes 9 servings.

Calories: 169.2 Fat: 1.2 g Protein: 18.5 g Carbs: 21.2 g Fiber: 2.3 g

Tortellini Primavera

1 9oz package cheese tortellini
1 cup sliced asparagus
1 cup cubed yellow squash
1 cup cubed zucchini
1/2 cup sundried tomato halves
2 Tbsp pesto
2 tsp minced garlic
2 Tbsp minced fresh basil
2 Tbsp parmesan cheese

Cook tortellini 8 mins. Add asparagus, squash & zucchini. Cook another 2 minutes. Drain, reserving 1/4 cup liquid.

While pasta cooks, heat skillet over medium-high heat. Add tomatoes, pesto & garlic. Reduce heat to medium-low. Cook 1-2 minutes; stirring constantly. Add reserved liquid, pasta, vegetables & basil. Toss. Sprinkle with parmesan cheese.

Makes 4 1 1/2 cup servings. 6pts each.

Orange Beef with Broccoli Stir Fry

1/4 cup low sodium beef broth
1 Tbsp soy sauce
1 Tbsp lemon juice
2 tsp corn starch
1 Tbsp vegetable oil
1lb top round london broil, cut into strips
1 10oz package broccoli, thawed & drained *I used broc/cauliflower, it's what I had
1 Tbsp orange zest
1/4 cup orange juice *I used the lower calorie one
salt & pepper to taste

Whisk together broth, soy sauce, lemon juice & corn starch; set aside.

Warm oil in wok. Add beef. Turn heat to high & cook, stirring constantly, until no longer pink. Add broccoli & cook until warmed through.

Stir in reserved sauce, oj & zest. Cook, stirring constantly, until sauce is thickened.

Serves 4.

Roasted Vegetable Penne Bake

2 large zucchini or squash, cut into 1 inch pieces
1 medium red pepper, cut into 1 inch pieces *I left this out, don't like peppers
1/2lb medium fresh mushrooms, halved
1 small onion, cut into 1 inch pieces
1 Tbsp olive oil
1 1/2 tsp italian seasoning
8oz uncooked pasta, I use smart taste
1 15oz can crushed tomatoes, drained
2 oz provolone cheese, shredded *I forgot to buy this so I omitted it
3/4 cup frozen peas, thawed
1/4 cup fat free mozzarella cheese
1/4 cup + 2 Tbsp grated parmesan cheese
1 Tbsp butter, cubed


Cook pasta according to directions.

Combine zucchini, red pepper, mushrooms, olive oil & italian seasoning. Toss to coat. Arrange on baking sheet. Bake at 425 for 20-25 minutes.

Combine pasta, roasted vegetables, tomatoes, provolone, peas, mozzarella cheese & 1/4 cup parmesan cheese. Transfer to baking dish. Sprinkle with remaining 2 Tbsp parmesan cheese. Dot with butter. Cover. Bake at 350 for 10 minutes. Uncover. Bake 10-15 minutes more.

Next time I made this recipe I will add crushed red pepper and garlic to the mixture. And use portabello mushrooms instead of white button mushrooms.

makes 6 servings. 5pts each

Spinach with Parmesan Bread Crumbs

1 1/4 tsp olive oil, divided
1/2 cup fresh bread crumbs
1 tsp grated parmesan cheese
1/2 tsp minced garlic
4 cups fresh baby spinach
1/2 tsp sea salt

Heat 1 tsp oil in skillet. Add bread crumbs. (I sliced up some day old italian bread into crouton size pieces for my bread crumbs). Cook, stirring often, until golden brown. Remove from heat. Stir in parmesan cheese & set aside in a bowl.

Heat remaining 1/4 tsp oil. Add garlic; cook, stirring frequently until fragrant. Gradually add spinach to skillet. Tossing & adding more until wilted & tender. Repeat until all spinach is cooked. Transfer to bowl; sprinkle with bread crumbs.

3/4 cup spinach & 2 tbsp crumbs is 1pt. Serves 4.

Snap Beans with Chili Sauce

1lb fresh green beans, trimmed
1 tsp Asian Sesame oil
2 garlic cloves, minced
1 tsp hot chili sauce
1 tsp brown sugar

Steam green beans until crisp; 5-6 minutes.

Heat oil over medium-high heat. Add garlic, cook until fragrant; 30 seconds. Stir in beans & chili sauce; sprinkle with brown sugar. Cook until beans are lightly browned & tender; 5-6 minutes.

1 cup is 0pts. Makes 4 servings.

Zucchini Mozzarella Medley

3 cups sliced zucchini
1 cup sliced onion
1 garlic clove, minced
1/2 tsp dried basil
1/4 tsp dried oregano
1/8 tsp salt
1 medium tomato, cut into 12 wedges *I used a can of diced tomatoes, drained
1 cup fat free shredded mozzarella

In large skillet, saute zucchini, onion, garlic & seasonings until crisp-tender.

Gently stir in tomato, sprinkle with cheese. Remove from heat; cover and let stand 1-2 minutes or until cheese is melted.


Makes 4 servings; 1pt each

Easy Omelet

1 small potato, cubed
1 Just For One, Broccoli & Cheese, cooked
2 eggs/egg whites/egg beaters
1/4 cup any shredded cheese you like

Preheat oven to 350.
Cook Just for One according to directions.
Saute potatoes in frying pan until tender.
Mix eggs & cooked Just for One in a bowl.
Pour egg mixture into pan. Bake at 350 for 10 mins.
Sprinkle with cheese & continue cooking until melted.

Cauliflower Gratin

1 head cauliflower
1/2 cup parmesan cheese, divided
1/4 cup fat free sour cream
2 tbsp fat free milk
1/2 tsp salt
1/4 tsp pepper
cooking spray
1/4 cup italian seasoned breadcrumbs
1 tsp butter, melted

Preheat oven to 400.

Cut cauliflower into florets, steam until tender.

Place 2 cups cauliflower, 1/4 cup cheese & next 4 ingredients in food processor; process until smooth. Place remaining cauliflower in bowl & stir in pureed cauliflower mixture. Spoon into 1 1/2 quart baking dish coated with cooking spray. Combine remaining 1/4 cup cheese, breadcrumbs & melted butter in bowl, tossing with fork. Sprinkle over cauliflower mixture.

Bake at 400 for 25 minutes.

4 servings. 2pts each.

Broccoli Fritters

1 bunch broccoli, cut into florets
2 eggs, lightly beaten
2 egg whites, lightly beaten
1/3 cup parmesan cheese
2 tbsp flour
1/2 tsp garlic powder
1 tbsp canola oil
salt & pepper to taste

Steam broccoli, coarsely chop & set aside.

In bowl combine eggs, egg whites, parmesan cheese, flour, s&p and garlic powder. Stir in broccoli.

Heat 1 tbsp oil in skillet over medium heat. Drop batter by heaping tablespoon into oil. Cook 3-4 mins on each side.

Serves 6. 2 fritters each.

Spinach Omelet

I don't know why but I've been loving spinach lately. Maybe it's the 0pt value or maybe it's because it goes with almost anything. This morning I made an omelet:

3 egg whites
1/2 cup sauted spinach
1/8 cup (or a pinch as I used) of fat free shredded mozzarella

saute spinach until wilted. In separate pan cook up egg whites. When they are starting to set, throw in spinach. Place in oven at 350 for 5 mins. Sprinkle with cheese, continue baking until cheese is melted. Delicious & only 1pt!

Lamb Tenderloins, Smashed Potatoes & Roasted Asparagus

LAMB:

2lbs lamb tenderloins
1 tsp ground black pepper
1 1/2 tsp red pepper flakes
1 tsp dried oregano (or 2 tbsp fresh, chopped)
2 tbsp olive oil
10 cloves garlic, peeled & left whole
1 cup balsamic
1 tsp brown sugar


Rub lamb with black pepper, red pepper flakes & oregano. Wrap in plastic wrap & refrigerate for several hours, or overnight.

Mix the balsamic vinegar and brown sugar until dissolved. Set aside.
Heat oil in saute pan. Add garlic (whole) and lightly brown it, stirring often. Remove from pan & let it cool down. Mash into a puree with a fork. Carefully pour the balsamic mixture into the pan with the pureed garlic & simmer until reduced; can take up to an hour. Should be the consistency of syrup.

Bring the lamb to room temperature. Preheat oven to 375. Place tenderloins in small roasting pan & roast for 15-20 minutes. Remove from oven & baste with balsamic mixture. Let rest for 10 minutes & baste again.


POTATOES:

2-3lbs small red potatoes, scrubbed & not peeled
4 tsp olive oil
salt to taste

Heat a large pot of water over high heat; boil potatoes until just fork tender, do not allow to become mushy.

Coat 2 baking sheets with cooking spray. Using 2 tsp of oil, place 12 dots of oil on each sheet. Place a potato on a dot of oil & carefully smash with spatula or back of a small bowl/plate. (you want it smashed, not in pieces. . which isn't so easy as you can see from my picture). Repeat with remaining potatoes. Drizzle 2 tsp olive oil over potatoes & sprinkle with salt. Roast potatoes at 425 until desired crispness, 25-35 minutes.

ASPARAGUS:

3lbs asparagus, washed & trimmed
1/2 tsp salt
1 tsp olive oil

Coat baking sheet with cooking spray. lay out asparagus. Drizzle with 1 tsp of olive oil, sprinkle with 1/2 tsp salt. Roast at 425 until tender. 10-15 minutes.



Serving yields 2 potatoes, 3oz of lamb & 4-6 asparagus spears.

Pasta Primavera

1lb Smart Taste Pasta
1 Tbsp olive oil
1 onion, chopped
3 cloves garlic, minced
3/4 cup vegetable broth *I used water instead
4 carrots, 1/2 inch slices *I used baby carrots I had on hand
1lb broccoli florets
1 zucchini, 1/2 inch slices
1 squash, 1/2 inch slices
12 basil leaves, chopped *optional
parmesan cheese to taste

Cook pasta according to package.

Heat pan, add oil. Saute onion & garlic until onions are clear. Add broth & carrots to pan. Bring to a boil. Reduce heat & simmer, covered, for 5 minutes. Add broccoli, zucchini & squash. Return to boil. Reduce heat & simmer, covered, until vegetables are crisp & tender; 7-8 minutes. Serve immediately sprinkled with parmesan cheese & basil.

Pasta with Asparagus & Mushrooms

8oz Angel Hair Pasta *I used smart taste
1 1/2lbs asparagus, cut into bite size pieces
1/2lb mushrooms, diced
1/4 cup broth *I used chicken
1 tbsp olive oil
1/2 cup parm cheese
red pepper flakes, to taste

Cook pasta according to directions, drain, keep warm.
Heat oil in large pan. Saute asparagus, 3 mins. Add broth & mushrooms. Saute 3 mins. Toss with pasta. Sprinkle on parm cheese & red pepper flakes.

4 servings. 4pts each.

Picture updated 9/24/10

Broccoli & Cheese Mini Egg Omelets

4 cups broccoli florets
4 whole eggs
1 cup egg whites
1/4 cup reduced fat cheddar
1/4 cup good grated cheese like pecorino romano
1 tbs olive oil
salt and fresh pepper
cooking spray

Preheat oven to 350°. Steam broccoli with a little water for about 6-7 minutes.
When broccoli is cooked, mash into smaller pieces and add olive oil, salt and pepper. Mix well.

Spray cupcake tin with cooking spray and spoon broccoli mixture evenly into 9 tins.

In a medium bowl, beat egg whites, eggs, grated cheese, salt and pepper. Pour into the greased tins over broccoli until a little more than 3/4 full. Top with grated cheddar and bake in the oven until cooked, about 20 minutes. Serve immediately. Wrap any leftovers in plastic wrap and store in the refrigerator to enjoy during the week.

Makes 9 muffins. 2pts each.

Quiche

Erin made this recipe when I trekked my *ss from NY to PA to visit with her & Rachel. Was delicious, can't believe it took me so long to make it myself.

12oz frozen chopped broccoli
1 cup fat free milk
3 oz ham, diced
1/4 cup egg beater or 1 egg white
1/2 cup Bisquick
1/4 shredded cheese (I used cheddar)

Cook Broccoli according to directions. Mix cooked broccoli, ham, cheese & bisquick in a bowl. Pour into pie plate sprayed with cooking spray. Mix egg & milk together & pour over broccoli mixture. Bake at 400 for 25 minutes. 4 servings. 2 pts a serving.