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Oct. 16th, 2007



Stewed Rhubarb

  • 6 cups of 3/4-inch rhubarb slices
  • 1 teaspoon lemon juice
  • Pinch of salt
  • 1-1/2 cups sugar (more or less to taste)

Place rhubarb, lemon juice and salt in large pot. Add just enough water to cook. Bring to a boil; reduce heat and simmer, covered, until tender, about 45 minutes. Check occasionally and add water if needed. If there appears to be too much liquid, cook uncovered until the moisture has evaporated. Add the sugar; stir well and cook until dissolved. Taste for sweetness.

Notes: Depending on how you intend to serve the rhubarb, other ingredients could be added. For example, if serving as a side dish, I might add some butter. For a dessert, you might want to add some cinnamon. For an ice cream topping, you might want to add a little strawberry jam to thicken and sweeten. This could even be used as a fruity, tangy salsa. Cut the pieces smaller, do not cook as long, omit some of the sugar and add something like balsamic vinegar. There are many possibilities.

If you have more liquid in your rhubarb than you feel like simmering off, strain the liquid off into a pitcher, and add water. It makes a very good party drink.


Sep. 11th, 2007



Orange-Crumbed Baked Chicken

From Weight Watchers New Compete cookbook
Serves 4

2 tablespoons orange juice
2 tablespoons Dijon mustard
1/2 teaspoon reduced-sodium soy sauce
3/4 cup whole wheat cracker crumbs (I just buy crumbs)
1 tablespoon grated orange zest
1/4 teaspoon onion powder
1/4 teaspoon freshly ground pepper
4 3 oz skinless boneless chicken thighs

1. Preheat the oven to 350 F; spray a nonstick baking sheet with nonstick cooking spray.

2. In a small bowl, combine the orange juice, mustard and soy sauce. On a sheet of wax paper, combine the crumbs, orange zest, onion powder and pepper. Brush the chicken on both sides with the mustard mixture (I just roll it around in the bowl), then dredge in the crumbs, firmly pressing the crumbs to coat both sides. Place the chicken on the baking sheet. Bake 15 minutes; turn over and bake until cooked through, 15-20 minutes.
3 points
179 calories, 4 g fat
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Aug. 23rd, 2007



Chicken Dijon

Serves 6

A creamy sauce lightly flavored with Dijon mustard binds tender boneless chicken and steamed broccoli florets.

Cooking spray(Pam will do)
6 five-ounce chickent breasts, cut into pieces
2 cups broccoli florets, fresh or frozen
1 can low-fat cream of mushroom soup
1cup skim milk
2 tbsp Dijon mustard
1/2 cup grated sharp cheddar cheese

1: Coat a large frying pan with cooking spray and sauté the chicken until they are thoroughly cooked and lightly browned on both sides
2: Microwave or steam the broccoli. Drain and add to the chicken.
3: In a bowl, thoroughly mix the mushroom soup, skim milk, mustard and cheese, so the soup is no longer lumpy.
4: Add soup mixture to the chicken, bring to a boil, and simmer 5 to 10 minutes.

Nutritional Information:
1 serving = 1 cup
Calories: 271
Protein: 41g
Carbohydrates: 17.5g
Sugar: 3.8g
Total Fat: 6.4
Socium: 816mg
Fiber: 2g
Calcium: 245mg

Aug. 13th, 2007



Broiled Buffalo Chicken Tenders

Can be done on a grill or on a broiler

1/4 cup Louisiana-style hot sauce
1/2 teaspoon hot pepper sauce
1 1/2 tablespoons unsalted butter
1 pound chicken tenders

1)Spray the grill rack with nonstick spray; prepare the grill for a medium hot fire. Or spray the broiler rack with nonstick spray and preheat the broiler.

2)Combine the hot sauce and pepper sauce in a small saucepan over medium heat. Bring to a simmer and cook 1 minutes. Remove from the heat and swirl in 1 tablespoon of the butter.

3)Melt the remaining 1/2 tablespoon butter and toss with the chicken tenders in a medium bowl. Place the chicken on the grill or broiler rack and grill or broil 4 inches from the heat until cooked through, 4-5 minutes on each size. Transfer the chicken to a clean bowl and toss with the hot sauce mixture. serve with blue cheese, celery or carrots if wanted.

*I tossed the chicken in a clean bowl with the hot sauce before cooking, and it worked fine that way too.

224 Calories, 8g fat, 4 gram sat fat. Weight Watchers 5 pts

Everyone Loves Chicken, by Weight Watchers

Jul. 26th, 2007

short skirt


Black bean and corn quesadillas

Serves 2:
1/3 cup frozen whole 
1 teaspoon vegetable oil, divided 
1/3 cup finely chopped red onion 
1 clove pressed garlic 
1/2 teaspoon chili powder 
1/3 cup canned black beans, drained and rinsed 
2 teaspoons lime juice 
Salt, to taste 
2 (8-inch) flour tortillas (whole wheat, if available) 
2/3 cup shredded Cheddar OR Pepper Jack cheese  
1/3 jalapeno pepper, seeded, deribbed and chopped (optional)   

COOKING INSTRUCTIONS:  heat until hot, about 2 minutes. Add corn and stir-fry until kernels begin to  brown and pop, about 3 minutes. Remove from skillet and set aside.        Heat 1 teaspoon of the vegetable oil in the same skillet over medium  heat; add red onion, garlic and chili powder and sauté until onion is soft.  Stir in beans and heat through. Return corn to the skillet; toss to combine.  Transfer mixture to a bowl and stir in lime juice and salt to taste.       Wipe the skillet with paper towels and return to medium heat until hot.  Brush 1 tortilla lightly with some of the remaining vegetable oil and heat in  the skillet until softened and slightly browned; sprinkle 1/3 cup of cheese, a  big spoonful of the bean mixture and chopped jalapeno (if desired) on half  of the tortilla; fold over and allow chees to brown the other side for about 1 minute. Repeat with remaining  quesadillas. Cut quesadillas into wedges and serve.    SERVING SUGGESTION: favorite salsa and a big salad.

Better than taco time.

Jul. 23rd, 2007

blue flower


Black Bean and Corn Dip

Serves: 12

1 (15 oz.) can black beans, drained and rinsed or 2 cups black beans cooked at home
2 cups cooked fresh, frozen, or canned corn
1/2 cup plain nonfat yogurt
1/2 teaspoon thyme
1/2 teaspoon chili powder
black pepper to taste

1. Place all ingredients in a blender. Blend for about 20 seconds or until all ingredients are smooth.
2. If the dip is too thick, stir in two tablespoons of yogurt.

Calories: 47.4
Fat: 0.4 g
Carbohydrates: 9.5 g
Protein: 2.6 g

Serve with tortilla or pita chips

blue flower


Asian Chicken Salad

Serves: 4

2 cups cooked chicken, skin removed, cut into bite-sized pieces
4 cups cabbage, shredded
1 cup mushrooms, sliced (can be omitted)
1 cup carrots, grated
2 tablespoons cilantro, chopped
1 cucumber, thinly sliced
3 green onions, thinly sliced
1 mandarin orange or tangerine, divided into sections
1/2 cup nonfat Asian or Oriental-style salad dressing
black pepper

1. In a large bowl, combine chicken, cabbage, mushrooms, carrots, cilantro, cucumber, and dressing. Toss well.
2. Top with green onions and tangerine sections. Pepper to taste.

Calories: 125.5
Fat: 0.9 g
Carbohydrates: 19.5 g
Protein: 10.9 g
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blue flower


Vegetable Fried Rice

Serves: 8

Using brown rice will give you lasting energy.

3 cups cooked brown rice
1 (10 oz.) package frozen mixed vegetables (or 2 cups fresh vegetables, chopped)
1 small onion, finely chopped
2 eggs, lightly beaten
2 teaspoons olive oil
3 teaspoons low sodium soy sauce

1. In a large pan, heat oil on medium-high heat. Add onion and rice. Stir and cook until onion is soft, about 5 minutes.
2. Reduce heat to medium and add vegetables and meat to rice mixture. Cook 2 minutes for frozen vegetables and 5-7 minutes for fresh vegetables.
3. Spread the mixture out to the sides of the pan, leaving space in the middle for the eggs.
4. Add the eggs, and scramble until cooked firm.
5. Mix the eggs with the rice and vegetables, then sprinkle with soy sauce.

Calories: 137.5
Fat: 3 g
Carbohydrates: 23.5 g
Protein: 4.6 g
blue flower


Breakfast Casserole

Serves: 8

A sure family favorite, make the night before and pop into the oven.

12 ounces Light (50% less fat) breakfast sausage
1 teaspoon poultry seasoning
4-1/2 cups sourdough bread cubes or croutons
8 ounces shredded reduced fat sharp cheddar cheese
1 teaspoon mustard powder
2 large whole eggs
4 egg whites OR 1/2 cup egg substitute
2 cups low fat milk

1. Crumble sausage into a medium nonstick skillet. Cook over medium heat until nicely brown, breaking up into bits with spatula as it cooks. Sprinkle with poultry seasoning. Coat a 9 x 13 inch baking dish with canola cooking spray and set aside.

2. Add sausage to large bowl along with toasted bread squares, cheese, mustard powder and salt, if desired. Add whole eggs, egg whites (or egg substitute) and milk to mixing bowl, and beat on medium-low speed until smooth and completely blended.

3. Drizzle egg-milk mixture over the sausage and bread mixture; stir to blend. Pour into the prepared baking dish, spread top evenly, cover with foil, then chill in the refrigerator for 8 hours or overnight.

4. Preheat oven to 350 degrees and bake, covered in foil, for 45 minutes. Uncover the foil, and reduce the temperature to 325 degrees. Bake for about 20 minutes longer or until set.

Calories: 283
Fat: 11.7 g
Carbohydrates: 16.4 g
Protein: 26.3 g
blue flower


Zucchini Lasagna

Serves: 6

1/2 lb lasagna noodles, cooked in unsalted water
3/4 c part-skim mozzarella cheese, grated
1-1/2 c fat free cottage cheese
1/4 c Parmesan cheese, grated
1-1/2 c raw zucchini, sliced
2-1/2 c no salt added tomato sauce
2 tsp basil, dried
2 tsp oregano, dried
1/4 c onion, chopped
1 clove garlic
1/8 tsp black pepper

1. Preheat oven to 350 °F. Lightly spray 9- by 13-inch baking dish with vegetable oil spray.

2. In small bowl, combine 1/8 cup mozzarella and 1 tablespoon Parmesan cheese. Set aside.

3. In medium bowl, combine remaining mozzarella and Parmesan cheese with all of the cottage cheese. Mix well and set aside.

4. Combine tomato sauce with remaining ingredients. Spread thin layer of tomato sauce in bottom of baking dish. Add a third of noodles in single layer. Spread half of cottage cheese mixture ontop. Add layer of zucchini.

5. Repeat layering. Add thin coating of sauce. Top with noodles, sauce, and reserved cheese mixture. Cover with aluminum foil.

6. Bake for 30-40 minutes. Cool for 10-15 minutes.

Calories: 258
Fat: 9.7 g
Carbohydrates: 40.1 g
Protein: 16.4 g

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