Real Good.. Real Healthy

Stacked Mushroom Nachos

2008-02-03T13:28:00.000-08:00

16 large mushrooms, stems removed
Olive oil spray
1/4 tsp chili powder
1/3 C fat-free refried beans
8 cherry tomatoes, quartered
1/3 C fat free or reduced-fat shredded cheddar cheese
16 black olive slices (optional)

Preheat oven to 350

Put mushrooms stem side down on a nonstick baking sheet. Lightly spray tops with olive oil spray. Sprinkle with chili powder. Turn mushrooms over.

Spread 1 tsp beans over cavity of each mushroom. Place a cherry tomato quarter cut side up on beans; slightly press tomato into beans to secure it. Sprinkle with cheese and top with olive slices.

Bake for 10 minutes, or until warmed through.

Serves:8
Serving: 2 Nachos

WW Points:0 (but remember its only for 2 ;-) )
Calories: 31, Fat:0, Fiber: 1

Pita Pizzas

2008-02-03T06:50:00.000-08:00

1/2 C no salt added tomato sauce or pizza sauce
1/8 tsp sugar (if using tomato sauce)
1/2 tsp dried oregano, crumbled (if using tomato sauce)
2 6 inch whole wheat pita pockets, but open into 4 rounds
1 C grated fat free or part skim mozzarella
1/2 cup thinly sliced green bell peppers
5 ounce can sliced mushrooms, rinsed and drained
1 tsp dried oregano, crumbled

Preheat broiler.

In a small bowl, combine tomato sauce, sugar, and 1/2 tsp oregano

To assemble, place 2 pita halves in center of a large baking sheet. Place remaining pita halves on another baking sheet. Spread 2 Tbl sauce on each pita half. Sprinkle with cheese, top with peppers and mushrooms, and sprinkle with 1 tsp oregano.

Place oven rack 3 to 4 inches from heat. Put one baking sheet in oven so pizzas are under flame. Broil for 2 to 3 minutes, or until cheese melts and edges begin to brown. Remove and cook remaining pizzas.

Serves: 4
Servings: 1 pizza

WW points:2
Calories: 143, Fat:1, Fiber:3

Ham and Vegetable Casserole

2008-02-03T06:44:00.000-08:00

1 Lb red potatoes cut into 1/8 inch slices
2 C crookneck squash (yellow squash)
2 C frozen chopped green bell pepper (or 1 1/2 large fresh)
1 C thinly sliced and chopped low-fat, lower sodium ham (about 4 ounces)
1 C frozen chopped onion (or 2 medium fresh)
1/4 cup snipped fresh parsley
2 Tbl water
1/4 tsp cayenne
1/4 tsp salt
3 ounces reduced-fat sharp cheddar cheese, shredded (about 3/4C)

Put potatoes, squash, peppers, ham, onions, parsley, water and cayenne in a deep pan. Bring to a boil over high heat. Stir to mix thoroughly. Reduce heat and simmer covered, for 18 minutes, or until potatoes are tender. Remove from heat.

Stir in salt, then sprinkle with cheese. let stand, uncovered for 5 minutes to melt cheese.

Serves: 5
Servings: 1 1/2 cups

WW points: 3
Calories: 181, Fat: 4, Fiber: 4

Cheddar jack Chili Mac

2008-02-03T06:39:00.000-08:00

1 Lb lean ground beef
3 C water
15-oz can no salt added stewed tomatoes
8-oz can no salt added tomato sauce
1 tsp bottled minced garlic
1 tsp dried oregano, crumbled
1/2 tsp sugar
1/2 tsp salt
1/8 tsp pepper
1 C dried macaroni
1/4 C fat-free shredded cheddar or Monterey jack cheese (approx 1 oz)

In a dutch oven, cook beef over medium-high heat for 8 to 10 minutes, or until no longer pink, stirring occasionally. Put beef in a colander and rinse with hot water to remove excess fat; drain well. Wipe dutch oven with a paper towel; return beef to pot.

Stir in water, tomatoes, tomato sauce, garlic, oregano, sugar, salt, and pepper. Bring to a boil, covered, over high heat, 1 to 2 minutes.

Stir in macaroni, reduce heat, and simmer for 10 to 12 minutes, or until tender. Sprinkle with cheese.

*** also good with other spices in place of oregano. Suggestions: chili powder, rosemary, cumin.

Serves: 5
Servings: 1 1/2 Cups

WW Points: 5
Calories: 256 Fat: 6 fiber: 2

No Chop Stew

2008-02-03T06:32:00.000-08:00

1 Lb lean ground beef
2 (14.5 oz) cans no salt added diced or stewed tomatoes
3 C shredded coleslaw mix (aprox 6 oz)
2 C water
10 oz package frozen mixed vegetables, thawed
1 C frozen chopped green bell pepper or 1 large green bell pepper choped
1/4 C cider vinegar or dry red wine
1 Tbl reduced sodium beef bouillon granules
1 Tbl dried orregano, crumbled
1/2 tsp sugar
1/4 C finely snipped fresh parsley
1 tsp salt
pepper to taste

Heat a Dutch oven over high heat. Cook beef until brown, 3-4 minutes, stirring frequently. Put beef in a colander and rinse with hot water to remove excess fat; drain well. Wipe pot with paper towel; return beef to pot.

Add undrained tomatoes, coleslaw, water, mixed vegetables, bell pepper, vinegar, bouillon, oregano, and sugar to beef; bring to a boil over high heat. Reduce heat and simmer, covered, for 30 minutes. Remove from heat.

Stir in parsley, salt, and pepper.

Servings: 6; 1 1/2 cups per serving

WW points per serving: 4

Calories: 198 Fat: 5 Fiber: 6

100% whole grain pancakes

2008-02-03T06:19:00.000-08:00

1/2 C quick oats
1 C skim milk
2 tsp lemon juice
3/4 C whole wheat flour
1 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp baking soda
1/2 tsp baking powder
1 Egg
1 tsp vanilla
1 Tbl unsweetened applesauce
1 Tbl honey

In a medium bowl, combine oatmeal, milk and lemon juice. Let the mixture sit while preparing the dry ingredients (at least 2 minutes.. I like 5).

In another bowl, combine all the dry ingredients, whole wheat flour, cinnamon, nutmeg, baking powder and baking soda. Set aside.

Beat or whisk the egg, vanilla, applesauce and honey into the milk/oatmeal mixture. It will be very liquidly.

Add the dry ingredients to the wet and mix with a spoon until just combined.

Pour batter in a non-stick skillet or griddle over medium heat sprayed with non-stick cooking spray. Cook about 1-2 minutes a side, small bubbles will form but not as many as traditional pancakes. I just peaked underneath for a light brown color, then flipped.

Yields: 10-12 pancakes

Seving size: 1 pancake per serving

WW points: 1

Calories: 60 Fat:1 Fiber:1

Corn and shrimp soup

2007-09-02T11:31:00.001-07:00

1 Cup onion, chopped
1 cup green pepper, chopped
2 garlic cloves minced
8 oz low-fat cream cheese softened
2 cups nonfat milk
1 (15 oz) can cream corn
1 (10 oz) can low-fat cream of mushroom soup
1 (10 oz) can Ro-tel tomatoes
1 1/4 pounds shrimp, peeled and divined
4 teaspoons green onion
1 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon white pepper
1/8 teaspoon cayenne pepper

1)Spray heavy dutch oven with Pam.
2)Add onion and bell pepper and saute' on medium-low for 15 minutes or until soft.
3)Stir in cream cheese and cook until cheese is melted.
4)Add milk, corn, soup & tomatoes and seasonings.
5)Simmer gently for 10 minutes, stirring to keep from sticking.
6)Add shrimp and cook an additional 5 minutes or until shrimp are pink.
7)Remove from heat and sprinkle with green onions.

Servings: 6

Weight Watchers points: 5

sausage and peppers

2007-09-02T11:16:00.000-07:00

1/4 lb Italian turkey sausage, cut into 1/4 inch slices
1 each red, yellow and green peppers, sliced
1 onion, sliced
1/4 cup chicken broth
2 tablespoons minced garlic
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon dried oregano

1)Spray large skillet with Pam cooking spray and heat skillet.
2)Add sausage and stir frequently until no longer pink 5-6 minutes.
3)Add bell peppers,onion,broth, garlic, pepper flakes and oregano. Saute all together for 5 minutes or until liquid evaporates.
4)Reduce heat and simmer covered 5 minutes more.

Serves: 4

Weight watchers points: 2
Calories:91, Fat: 2.9, Fiber: 2.3, Carbs: 11.8

Taco Soup

2007-09-02T10:21:00.000-07:00

1 lb extra lean ground beef or turkey
1 large onion, diced
2 (15 oz) cans chili beans
1 (15 oz) can zesty beans (like s&w chili beans in a zesty sauce)
1 (15 oz can black beans, drained
1 (15 oz) can corn, undrained
1 (15oz) can tomato sauce
1 1/2 cups water
1(4 1/2 oz) can chopped green chilies
1 package taco seasoning
1 package ranch dressing mix

1)Brown meat and onion, drain and add remaining ingredients. Bring to a boil then reduce heat and simmer 30 minutes.

Yields:12 cups
Serving: 1 cup

Weight watchers points: 2
Cal:316, Fat:4.8, Fiber:10, Carbs:49

Egg Salad

2007-09-02T10:11:00.000-07:00

6 eggs
2 tablespoons chives
2 tablespoons reduced fat or fat free mayo
1/2 teaspoon Dijon mustard
1/2 teaspoon salt
1/4 teaspoon black pepper
dill to taste

1)Place eggs in a medium saucepan and pour in enough water to cover them; set pan over high heat and bring to a boil.
2)Boil 10 minutes; drain and place eggs in an ice-water bath.
3)When eggs are cool enough to handle, remove shells.
4)Discard yolks from two of the eggs. Cut remaining whole eggs and whites into 1/2-inch pieces (or use an egg slicer).
5)Transfer eggs to a medium bowl. Add chives, mayonnaise, mustard, dill, salt and pepper; mix until blended.

Servings: 1/2 cup
Servings: 4

Weight watchers points: 3
Cal:108, Fat:7.5, Fiber:0, Carbs:1

Chicken Salad

2007-09-02T09:54:00.000-07:00

1 lb boneless skinless chicken breasts
1/2 cup celery, finely diced
1/3 cup dill pickles or sweet gerkins, finely diced
1/4 cup reduced calorie mayo
2 tablespoons reduced-calorie sour cream
2 tablespoons fresh parsely
1 teaspoon dijon mustard
1 teaspoon lemon juice (preferably fresh)
1/2 teaspoon salt
1/4 teaspoon black pepper

1)Place chicken in a large saucepan and pour in enough water to cover it; set pan over high heat and bring to a boil. Boil until chicken is cooked through, about 10 minutes; drain. When chicken is cool enough to handle, cut into 1-inch cubes.
2)Transfer chicken to a large bowl and add celery, pickles, mayonnaise, sour cream, parsley, mustard, lemon juice, salt and pepper; mix until blended.

Serving size: 1cup
Servings: 4

Weight watchers points: 4
Calories:191, Fat:7.3, Fiber:.5, Carbs:2.9

Chile Cheese Dip

2007-09-02T09:30:00.000-07:00

15 oz turkey chili without beans
8 oz fat free cream cheese
4 oz jalepeno peppers
1 small onion finely chopped
1/2 teaspoon hot pepper sauce

1)Combine all ingredients in a saucepan.
2)Cook over meduim heat stirring frequently till warm and cheese is melted.

Servings: 10
Weight watchers: 1point

Calories: 28, Fat: .4, Fiber:.4, Carbs 2.7

0 point vegetable soup

2007-08-29T17:12:00.000-07:00

6 cups broth
Cooking spray
2 carrots, peeled and diced
1 large onion, diced
4 teaspoons garlic ( or four cloves garlic, minced)
1/2 cabbage, chopped (or use a bag of slaw, the biggest chunks you can find vs the fine)
1/2 pound frozen green beans
2 tablespoons tomato paste
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon kosher salt
1 large zucchini, diced

1)Bring the broth to a boil in the microwave. (This is a time-saving tip that can be skipped if there's no hurry.)
2)Spray a Dutch oven (or large pot) with cooking spray and heat on MEDIUM HIGH. Add the carrots, onion and garlic and cook for about 5 minutes.
3)Add all the remaining ingredients EXCEPT the zucchini and bring to a boil. Cover, reduce the heat to MEDIUM and simmer for about 15 minutes or until the beans are tender.
4)Add the zucchini and cook until the zucchini are tender. Serve and enjoy!

Makes:9 Cups
Prep time:20 minutes
Total time: 1 1/4 hour

Weight Watchers: 1 point
Calories:51, Fat:0, Fiber:3g, Cabs:10, Sodium:701mg

Turkey Rolls Cordon Bleu

2007-08-28T13:28:00.000-07:00

4 (1/4 lb) turkey cutlets raw
4 (1 ounce) slices reduced-sodium ham
2 (1 ounce) slices reduced fat swiss cheese, halved
3 tablespoons plain dry bread crumbs
1 tablespoon reduced-calorie mayonnaise
1/4 cup dry white wine or chicken broth
1/4 cup reduced-sodium chicken broth
1 teaspoon butter

1)Top each cutlet with a slice of ham and then a half slice of cheese. Roll up jelly-roll fashion and secure with toothpicks.
2)spread the bread crumbs on a plate or a sheet of wax paper. Brush the turkey rolls with mayonnaise; dip in the crumbs, pressing down to coat.
3)spray a large nonstick skillet with nonstick spray and set over medium-high heat. Add the turkey rolls and saute until browned all over, about 5 minutes. Add the wine, broth, and butter; bring to a boil. Cover reduce the heat, and simmer until the turkey is cooked through and the sauce thickens, about 5 minutes longer.

**You can use boneless skinless chicken breasts but use a meat pounder to make them thiner.*

Serves:4
Cook time: 15 minutes

Weight watchers points:5
Calories:234, fat:6g, Fiber:0g, Protein:37g, Sodium:434

Chicken Marsala

2007-08-28T13:19:00.000-07:00

2 teaspoons olive oil
4 (4-ounce) thin sliced skinless boneless chicken breasts
1/2 teaspoon salt
1/2 teaspoon coarsely ground black pepper
2 cups sliced mushrooms (try shiitake or portobello)
2 teaspoons all -purpose flour
1/4 cup dry marsala wine (or dry red wine)
1/4 cup reduced sodium chicken broth
1 tablespoon chopped fresh parsley

1)Heat the oil in a large nonstick skillet over high heat. Sprinkle the chicken with salt and pepper. Add to the skillet and saute until cooked through, about 3 minutes on each side. Transfer the chicken to a platter and cover to keep warm.
2)Add the mushrooms to the skillet; Saute until browned, about 3 minutes. Sprinkle the mushrooms with the flour, stirring to blend. Add the wine and broth; bring to a boil. Cook, stirring occasionally, until the sauce thickens, about 3 minutes longer. Stir in the parsley. Spoon the mushroom mixture over the chicken

Serves: 4
Cook time: 15 minutes

Weight Watchers Points: 4
Calories:164, Fat:4g, Fiber:0, Protein:28g, Sodium:430mg

Open-Face Veggie Melts

2007-08-28T13:05:00.000-07:00

1 teaspoon olive oil
1 onion, thinly sliced
1 garlic clove, minced
2 small zucchini, thinly sliced (about 2 cups)
1 roasted sweet red pepper, drained and thinly sliced
1 teaspoon dried basil
1/2 teaspoon salt
1/4 teaspoon coarsely ground black pepper
4 slices rye bread
2 small tomatoes, each cut into 4 slices
1/4 pound provolone cheese, shredded (about 1 cup)

1)Preheat the broiler.
2)Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, garlic and zucchini. Cover and cook, stirring occasionally, until softened, 3-4 minutes. Add the roasted pepper, basil, salt, and pepper; cook 1 minute longer.
3)Place the bread on a baking sheet. Put 2 tomato slices on each slice of bread; top with equal amounts of the vegetable mixture. Sprinkle with cheese and broil until the cheese melts, about 1 minutes.

Servings:4
Start to finish: 15 minutes

Weight Watchers Points:5
Calories:225, fat:10g, Protein:11g, Fiber:4g, Sodium:784, Carbs:24g

Creamy Pesto Tortellini

2007-08-28T12:51:00.000-07:00

2 packages (9oz each) frozen or fresh light cheese tortellini
1 medium zucchini, halved lengthwise and cut crosswise into 1/4 inch slices
1 small red bell pepper, cored, seeded, and diced
1 small yellow bell pepper, cored, seeded and diced
1 cup fat-free half and half
1/4 cup prepared pesto
1/4 pound ham, cubed

1)Cook pasta in a large pot of lightly salted boiling water until al dente. For the last 2 minutes of cooking, add zucchini and peppers. drain in colander.
2)Add half and half, pesto and ham to pot. Heat over medium-high heat for 3 minutes. Return pasta and vegetables to pot; toss with sauce to coat. Remove from heat
3)Let stand for 10 minutes to thicken slightly before serving.

Start to finish: 33 minutes
Servings: 6

Weight Watchers points:7
Calories:357, Fat:11g, Protein:19g, Fiber:3g

Corn Chowder with crab and Cilantro

2007-08-28T12:31:00.000-07:00

4 bacon slices (uncooked)
1 cup chopped onion
1/2 cup chopped celery
1/2 teaspoon chopped fresh thyme
2 1/2 cups 2% reduced-fat milk
1/4 cup flour
2 (14.5 oz) cans fat-free, reduced-sodium chicken broth
1 pound red potatoes, diced (about 1/4 inch thick)
1 1/2 cups corn kernels (fresh or frozen)
1 pound lump crabmeat, shell pieces removed
2 tablespoons chopped fresh cilantro
1 tablespoon lime juice
1/2 teaspoon kosher salt

1)Cook the bacon over medium heat in a large soup pot. Remove bacon from the pot and place it on a paper towel to drain.
2)Add the onion, celery and fresh thyme to the soup pot; cook 3-4 minutes until softened.
3)Whisk the milk and flour together; add to the pot. Add the chicken broth and potatoes, and bring the mixture to a boil, stirring frequently. Reduce the heat to low, cover the pot, and simmer until the potatoes are cooked through and the soup is thickened. About 15 minutes.
4)Chop the bacon
5)Add the corn and cook 5 minutes. Stir in the crab, cilantro, lime juice, salt, and bacon; cook 2 minutes until heated through. Serve with crackers or flat bread if desired.

Serving Size: 1 3/4 cups
Prep time: 20 minutes
Cook time: 25 minutes
Makes: 6 servings

Weight Watchers points:5
Calories:276, fat:6g, Protein:24mg, Carbohydrate:33g, Sugars:8g, Fiber:3g, sodium:511mg