Asian Dish Shirataki Noodles

Shiritaki Noodles with Asian Stir fry w/ peanut sauce - I got this recipe from Kalyn's kitchen but I just made it easier for me as a mom that has 30 minutes to make dinner.

Serves 2
8 oz. package Shiritaki Noodles
1 package of frozen Asian mix stir fry - all veggies only
1/2 pound of lean thin sliced beef or chicken
1/4 cup soy sauce (low sodium for those with HBP)
1/4 cup natural peanut butter
1 1/2 tsp. sesame oil
1 tsp. Asian Chile Garlic Sauce
2 T coarsely chopped peanuts


Drain noodles and rinse. Cut through noodles several times to make them 3-4 inches long. Bring pan of water to a boil add noodles and cook 3 minutes. Do not overcook. Drain noodles, rinse with cold water, and let them drain in colander while you chop peanuts.

Heat non-stick pan and coat with Pam, throw in meat or chicken, cook for about 3-4 minutes then add frozen veggie stri fry mix until veggies are starting to thaw and have begun to "fry" up a bit. Add noodles.

Put peanut butter in glass measuring cup and heat in microwave about 2 minutes, or until very soft. Add soy sauce, sesame oil, and Chile Garlic Sauce and wisk together until well combined. Add to other ingredients cooking in non-stick pan.

Divide between two serving plates and sprinkle with peanuts. Serve at room temperature.

Greek Pita

I got this yummy recipe from HG website - such a great site (see my side bar for a link)

Entire pita: 205 calories, 1g fat, 485mg sodium, 43g carbs, 12g fiber, 10.5g sugars, 15g protein

Ingredients:

1 Western Bagel Alternative Pita

2 oz. Fage Total 0% Greek Yogurt

1 small onion; sliced

1/2 cup sliced red and green peppers

2 cups fresh spinach

1/2 cup halved cherry tomatoes

salt, pepper, oregano, and garlic powder

red pepper flakes (optional)


Directions:

In a small dish, combine yogurt with salt, pepper, oregano and garlic powder (season to taste). For some added spice, add red pepper flakes. In a skillet sprayed with no-cal cooking spray, cook onions and peppers over medium heat for 5 – 7 minutes. Add spinach and tomatoes, and cook until spinach leaves have lost their volume. Remove from heat, and mix veggies with yogurt sauce. Cut pita in half (toast if desired) and stuff with veggie mix

Healthy Chicken Pot Pie

I got this recipe from Hungry Girl's website....and it looks delish!

Ingredients:

8 oz. raw boneless skinless chicken breast; cut into bite-sized pieces

3 cups C&W Ultimate Petite Mixed Vegetables (or any other frozen mixed vegetables)

1 can (10.75 oz.) Campbell's Condensed Soup, 98% Fat Free Cream of Celery

3 servings Pillsbury Reduced Fat Crescent Rolls (unprepared)



Directions:

Preheat oven to 350 degrees. Saute chicken pieces for several minutes in a pan spritzed with nonstick cooking spray, until chicken is light brown/cooked but still tender; set aside. Heat frozen veggies in microwave according to package. Mix chicken, vegetables and soup together and put in a 9" round baking dish sprayed with nonstick cooking spray. Place dish in oven and bake for about 30 minutes or until hot and bubbly (stir about halfway through). While dish is cooking, unroll 3 crescent rolls. Combine pieces together with hands to make one large ball of dough. With a rolling pin, roll dough out into a circle to cover top of dish. Add dough to the top of the dish and cook for an additional 15 - 20 minutes or until top is golden brown. Serves 4.



Serving Size: 1/4th pie (approx. 7 oz.)

Calories: 210

Fat: 6g

Sodium: 800mg

Carbs: 24g

Fiber: 2.5g

Sugars: 6g

Protein: 16.5g

Chicken Quesadilla a la Bertha

I got inspired to create this quesadilla from various recipes. Enjoy!

16oz divided boneless skinless chicken breast, julienned
4 La Tortilla Factory low carb tortillas or 1 slice Light Lavash (in halves)
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 dashes cayenne pepper
1 tablespoons cumin
1 clove garlic, minced
1 red bell pepper, julienned
1 green bell pepper, julienned
1 small red onion, thinly sliced
8 ounces Low fat or Non Fat Cheddar, shredded
2 tablespoons finely chopped cilantro leaves
2 tablespoons sliced scallions
PAM spray

Special Equipment: Use a frying pan or skillet if you have one.

Spray Pam to a large saute pan or wok on Med heat. Season the chicken with salt, pepper, cayenne, cumin, and garlic, and add to the hot pan. Next add the peppers and onions and cook until veggies are soft. You can add several tablespoons of water so the veggies soften up a bit. Spray with pan to prevent sticking, until chicken is cooked thoroughly. Keep warm.

On one tortilla, layer cheese, cooked chicken mixture, and more cheese then top with 2nd tortilla.

Add quesadillas to clean pan, spray once again with Pam to give it a grilled taste and cook for about 2 minutes on each side until toasty and the cheese is melted. Cut quesadillas into 4 pieces each and serve. Garnish with cilantro and scallions, and serve with salsa picante, FF sour cream and dollop of guacamole (homemade) if desired.

Low Carb Turkey and Swiss BLT Roll-Ups

I got this recipe from Food Network's Low Carb and Loving it but I changed the recipe a bit to Fat Free Mayo and low fat swiss cheese as I am watching my carbs AND my fat intake.

4 teaspoons FF Mayo
1 head iceberg lettuce (4 outer leaves only)
1/4 pound sliced turkey (no sugar added)
1/4 pound precooked turkey bacon strips (8 slices)
1 tomato, thinly sliced to make 8 slices
2 tbsp Mustard
1/4 pound sliced low fat Swiss cheese
Toothpicks

Spread about a teaspoon of mayo on the inside of a large single outer leaf of iceberg lettuce. Place leaf on the counter and top with 2 slices of turkey breast, 2 bacon slices, 2 slices of cheese, and 1 to 2 tomato slices. Roll up like a burrito. Close with toothpicks and cut into pinwheels. Repeat to make 4 roll-ups.
Cook's Note: Try heating all but the lettuce and tomatoes in the microwave, and then roll up in the lettuce for a hot wrap with melted cheese.

Croque Monsieur Egg Rolls

INGREDIENTS:
5 oz cooked lean ham, finely diced (about 1 1/4 cups)
2 oz low-fat Swiss cheese, finely chopped (about 1/2 cup)
1 Tbsp scallion(s), minced (green part only)
8 egg roll wrapper(s)
3 sprays cooking spray
1/4 cup honey mustard

INSTRUCTIONS:

Preheat oven to 400°F.


Combine ham, cheese and scallion in a small bowl; mix well.


Place an egg roll wrapper on a flat work surface with the corners set vertically (pointing up and down – like a diamond shape). Arrange 3 slightly rounded tablespoons of filling down the center of the wrapper, leaving 1/2 inch of space at the bottom and top.


Fold the bottom of the wrapper to the center, over the filling. Gently, but firmly, fold the left side of the wrapper to the center and then fold in the right side. Fold the top of the wrapper down to cover filling and seal any loose ends with water; repeat with remaining ingredients.


Place filled wrappers on prepared baking sheet; lightly coat surface of wrappers with cooking spray. Bake until wrappers are golden brown, flipping once, about 16 minutes. Yields 1 egg roll and 1 1/2 teaspoons of honey mustard per serving.

Notes:
Add more color and crunch to these egg rolls by adding 2 tablespoons of minced red bell pepper to the filling.

You can substitute smoked chicken breast for the ham, if you prefer.

Tex-Mex Chicken Salad

Got this from the Weight Watchers site. MMMMM!

Ingredients:

1 1/4 pound uncooked boneless, skinless chicken breast
1/2 cup fat-free mayonnaise
1/4 cup fat-free sour cream
1/2 tsp ground cumin
1/4 tsp chili powder
1 small sweet red pepper(s), chopped
1 small green pepper(s), chopped
2 medium scallion(s), sliced
15 1/4 oz canned yellow corn, drained and rinsed
1 cup canned black beans, drained and rinsed

INSTRUCTIONS:
Preheat oven to 350ºF. Place chicken in a glass baking dish and bake until juices run clear, about 25 minutes. Chop into bite-size pieces; set aside. (Or save time by purchasing already cooked boneless, skinless chicken breast.)


Combine mayonnaise, sour cream, cumin and chili powder in a medium bowl.


Stir in chicken, peppers, scallions and corn; mix well. Gently fold in beans; cover and chill at least two hours. Yields about 1 cup per serving.

Satay Chicken Skewers

Scrum-diddly-umptious Satay Chicken Skewers
Recipe from Latte girl!

This made 5 skewers, more than enough for two people, but it depends on the size of the chicken breasts you use. You can easily double or treble the recipe if you're feeding more people. The longer you can leave the chicken to marinate the better it will be.

You will need:

2 chicken breasts (6 points = 3 points per person)
1 large onion (0)

For the marinade:
2 tablespoons peanut butter (I used Kraft Light Smooth)
1 tablespoon soy sauce
1/3 cup Carnation Light and Creamy Evaporated Milk
2 tablespoons brown sugar
1 teaspoon crushed garlic
1 teaspoon crushed ginger
1 teaspoon crushed chilli
1 tablespoon lemon juice
Pinch of chicken stock powder (6 points for the whole sauce = 3 points per person)

Soak four bamboo skewers in cold water while you prepare the chicken and sauce.

Cut off any fat from the chicken and cut the flesh into rough cubes. Peel and chop the onion into wedges.

Place all the ingredients for the sauce in a jug and whisk together. You might need to put it in the microwave for 30 seconds to let the peanut butter soften a little.

Thread the chicken and onion on to the bamboo skewers in whatever manner you please - I like to start with a piece of onion, then several pieces of chicken, then more onion. You may wish to be more methodical.

Place the skewers into a container and pour the sauce over them. Place a lid on the container (make sure it's on tight!) and shake the container to evenly distribute the marinade. Check to see the skewers are evenly coated. Place in the fridge for at least half an hour - overnight is even better!

Preheat your BBQ. When the plate is hot, gently place the skewers on the BBQ and close the lid (if you have one - I find this helps cook the chicken more thoroughly). Turn them after about seven minutes. Keep cooking and turning until they are brown all over and cooked through. (Nothing is worse than pink chicken!)

You could cook these in the oven if you don't have a barbecue. Make sure the oven is very hot, and have them on a tray so you can turn them easily. It will probably take about half an hour to cook them, depending on how hot your oven is.

Serve to two very lucky people.

I served 2 skewers (6 points) with a small helping of lemon couscous (2 points), point free vegetables stirfried with a little garlic and chicken stock, and a juicy cob of corn. I've also served these with jasmine rice, and with baked potatoes. You can also put red capsicum and zucchini on the skewers with the chicken and onion if you want.

This is one of the best recipes ever. Now it's yours

Banana Nut Caramel Chocolate Crunch

Banana Nut Caramel Chocolate Crunch

Ingredients
• 1 Quaker® Caramel Corn Rice Cakes
• 1⁄3t fat-free chocolate syrup
• 2 dry roasted peanuts, chopped
• 1⁄3T fat-free caramel sauce
• 1⁄6 medium banana, sliced
Instructions
• Combine Caramel sauce and whipped topping.
• Spread on Quaker Caramel Corn Rice Cake.
• Place 3 or 4 banana slices on topping.
• Drizzle with chocolate sauce and sprinkle with chopped peanuts.

Nutritional Information
Serving size: 1 rice cake with topping
Calories 110, Total Fat 2g

Moroccan Garbanzo and Lentil Soup

Moroccan Chickpea and Lentil Soup
2.5 points per serve

2 cups red lentils, rinsed
2 cans garbanzo beans, drained
2 large or 3 medium carrots, diced
1 large or 2 medium onions, finely chopped
1 large red bell pepper, chopped
1 large potato, finely chopped
Chicken or vegetable stock (or water)
2 teaspoons minced garlic
2 teaspoons minced ginger
2 teaspoons turmeric
4 teaspoons Moroccan Seasoning (see below)
1 1/2 teaspoons cumin
1 1/2 teaspoons ground coriander
Fresh coriander to serve, if desired

Coat a stockpot with cooking spray. Saute onion, garlic and ginger until soft. Add a bit of stock if it starts to stick.
Add carrots, capsicum and potato. Mix well, then add the red lentils and chickpeas. Add the spices. Stir well to coat everything evenly.
Cook for about a minute, until everything is fragrant and combined thoroughly. Add enough stock to cover. Stir well. Bring to the boil and then reduce to a simmer.
Come back to check on the soup every 15 minutes or so. Lentils will absorb the liquid as they cook, so you will need to add more stock or water during the cooking time. 2 cups every 15 minutes should do it, depending how thick you want the soup.
After 30 minutes, check the lentils to see if they are tender. If they are, the soup is ready. If not, cook for a further 10 minutes before checking again.
Either serve the soup as it is, or puree roughly with a hand held blender to break up the bigger chunks of carrot and capsicum.
Serve immediately, or freeze in containers. Makes enough for 8 serves.
NB on the spices: I find the Moroccan seasoning quite mild so often end up using half the jar, rather than the 4 teaspoons I've stipulated here! Taste the soup as you go and add more if you want.
This is one of the most comforting things in the world to eat on a cold day. I am longing for winter.


Moroccan Seasoning

Salt, chicken stock (powder), Pepper, Garlic 9%, Sugar, Onion, Wheaten Cornflour, Rosemary, Turmeric, Paprika, Red Capsicum, Coriander 1.5%, Cumin 1.5%, olive Oil, Spice, Natural Flavour

WW Garden Veggie Soup

Weight Watchers Garden Vegetable Soup

Ingredients:
2/3 cup sliced carrots
½ cup diced onions
2 garlic cloves, minced
3 cups broth (beef, chicken, or vegetable)
1 ½ cup diced green cabbage
½ cup green beans
1 T. tomato paste
½ tsp. dried basil
¼ tsp. dried oregano
¼ tsp. salt
½ cup diced zucchini

Directions:
In a large saucepan sprayed with non-stick cooking spray, sauté carrots, onions and garlic over low heat for about 5 minutes. Add broth, cabbage, beans, tomato paste, basil, oregano and salt, and bring to a boil. Lower the heat, cover, and simmer for around 15 minutes, or until beans are tender. Lastly, stir in the zucchini and heat for 3-4 minutes. Enjoy!!

Tuna Delight

Tuna Delight

Serving Size = 6 servings

Ingredients
• 6 Quaker® Salt Free or Lightly Salted Rice Cakes
• 1cn tuna in brine or water
• 1⁄2 oinion cut very fine
• 1⁄2 tomato cut into cubes
• 3c english cucumber
• 1⁄2 green crispy apple cut into cubes
• 1T Low fat Mayo
• 1⁄2 green chili cut finely
Instructions
• Mix all ingredients together
• Spread on top of a Quaker® Rice Cake and sprinkle with freshly ground pepper.

Nutritional Information
Serving: 1 rice cake with topping
100 calories
3 grams of fat

Tuna Melt

Tuna Melt

Ingredients
• Quaker Lightly Salted Rice Cakes Or Lavash Light toasted
• Albacore Tuna
• Light Mayo
• 2% American cheese
Instructions
• Mix tuna and mayo in bowl. Spread over Rice Cake or lavash light.
• Lay slice of cheese on top of tuna.
• Melt in toaster over until cheese is slightly melted.
• Add a slice of tomato on top for a little extra taste

Eggs Benedict

From Skinny Latte's Cook Book:

Kind of Eggs Benedict
Served 2 generously, would easily serve 4
6 points for the whole thing - so 3 for two serves, 1.5 for four serves

Sauce:

2-3 cups skim milk (depending on how thick you want it)
1-2 tablespoons corn flour (depending how thick you want it)
Juice of 1 medium lemon
Salt and pepper
1 egg, beaten
2 tablespoons freshly grated parmesan or romano cheese
Fresh thyme and parsley, chopped

Put the cornflour in a saucepan and add a small amount of the milk and whisk it thoroughly into the flour with a fork. Add more milk, whisking with the fork, making sure the flour and milk are combined. It's ok if there are a few lumps, they will cook out. Add the lemon juice.

Place the pan on high heat and whisk constantly until the sauce starts thickening. Add the beaten egg before it gets too hot.

Cook until the sauce is thick and glossy. Add more milk if it is too thick, or more cornflour (dissolved in milk or water) if it's too thin. Season with salt and pepper.

Add the cheese and herbs, and stir to combine. Once the cheese has melted into the sauce, taste and check for seasonings, and then serve.

Serve with poached eggs (I count eggs as 1 point each), 3 pieces WW bacon (1/2 point) and two pieces of toast (2-3 points depending on the bread).