POINTS® Value: 2
Servings: 10
Preparation Time: 12 min
Cooking Time: 0 min
Level of Difficulty: Easy
Ingredients
4 medium scallion(s), thinly sliced
1 medium garlic clove(s), quartered
3 cup(s) edamame (shelled), cooked
1/4 cup(s) low-sodium soy sauce
1/4 cup(s) rice vinegar
1 fl oz mirin, or sweetened Japanese cooking wine (about 2 Tbsp)
1 tbsp canned tahini
1 tsp wasabi powder
1 tbsp toasted sesame oil
1/2 tsp sea salt, or to taste
Instructions
Place all ingredients in a food processor fitted with a chopping blade; pulse a few times, scrape down sides of bowl and process until smooth. Season with salt, if desired. To store, scrape into a medium bowl, cover and refrigerate for up to 4 days; return to room temperature before serving. Yields about 1/4 cup of hummus per serving.
Friday, December 26, 2008
Mini Bacon and Cheese Quiches
POINTS® Value: 3
Servings: 18
Preparation Time: 15 min
Cooking Time: 20 min
Level of Difficulty:
Ingredients
1 spray(s) cooking spray
36 item(s) wonton wrapper(s), 3 1/2-inches square each
1 small onion(s), finely chopped
1 cup(s) fat-free egg substitute
1 1/2 cup(s) fat-free evaporated milk
1/2 cup(s) low-fat shredded cheddar cheese
4 slice(s) cooked crisp turkey bacon, crumbled
Instructions
Preheat oven to 350ºF. Coat 36 miniature muffin cups with cooking spray.
Gently press 1 wonton wrapper into each muffin cup allowing ends to extend above cups. Spray edges of wrappers with cooking spray; set aside.
Meanwhile, in a small skillet, stir-fry onion over medium-high heat until tender, about 3 minutes. Remove from heat and set aside.
In a large mixing bowl, whisk together egg substitute, milk and cheese. Stir in bacon and onion until well combined. Fill each wonton wrapper with about 1 tablespoon of filling mixture.
Bake until quiche mixture is set and edges of wrappers are lightly browned, about 20 minutes. Yields 2 quiches per serving.
Servings: 18
Preparation Time: 15 min
Cooking Time: 20 min
Level of Difficulty:
Ingredients
1 spray(s) cooking spray
36 item(s) wonton wrapper(s), 3 1/2-inches square each
1 small onion(s), finely chopped
1 cup(s) fat-free egg substitute
1 1/2 cup(s) fat-free evaporated milk
1/2 cup(s) low-fat shredded cheddar cheese
4 slice(s) cooked crisp turkey bacon, crumbled
Instructions
Preheat oven to 350ºF. Coat 36 miniature muffin cups with cooking spray.
Gently press 1 wonton wrapper into each muffin cup allowing ends to extend above cups. Spray edges of wrappers with cooking spray; set aside.
Meanwhile, in a small skillet, stir-fry onion over medium-high heat until tender, about 3 minutes. Remove from heat and set aside.
In a large mixing bowl, whisk together egg substitute, milk and cheese. Stir in bacon and onion until well combined. Fill each wonton wrapper with about 1 tablespoon of filling mixture.
Bake until quiche mixture is set and edges of wrappers are lightly browned, about 20 minutes. Yields 2 quiches per serving.
Potato-Cheese Dumplings with Sour Cream-Chive Dip
POINTS® Value: 3
Servings: 6
Preparation Time: 20 min
Cooking Time: 25 min
Level of Difficulty: Moderate
Ingredients
2 spray(s) cooking spray
1 medium potato(es), baking, peeled and cut into 1-inch pieces
2 medium garlic clove(s)
2 oz low-fat cheddar or colby cheese, shredded (about 1/2 cup)
2 tbsp fat-free sour cream
24 item(s) wonton wrapper(s), round (about 6 oz total)
1/4 cup(s) fat-free sour cream
1 tbsp chives, fresh, minced
Instructions
Preheat oven to 350ºF. Coat a large baking sheet with cooking spray.
Combine potato and garlic in a medium saucepan. Cover with water and set pan over high heat. Bring to a boil and boil until potato is fork-tender, about 8 minutes. Drain and transfer potato and garlic to a large bowl; add cheese and 2 tablespoons of sour cream. Mash mixture together with a fork until lumpy.
Place wonton wrappers on a flat surface. Drop potato mixture by tablespoonfuls onto center of each wrapper. Moisten edges of wrapper with wet fingers, fold over one side to make a half circle and press sides together to seal. Transfer filled wrappers to prepared baking sheet and coat surface with cooking spray.
Bake until wontons are golden brown, about 15 minutes.
Meanwhile, combine remaining 1/4 cup of sour cream and chives. Mix well and serve with potato dumplings. Yields 4 wontons and 1 tablespoon of dip per serving.
Servings: 6
Preparation Time: 20 min
Cooking Time: 25 min
Level of Difficulty: Moderate
Ingredients
2 spray(s) cooking spray
1 medium potato(es), baking, peeled and cut into 1-inch pieces
2 medium garlic clove(s)
2 oz low-fat cheddar or colby cheese, shredded (about 1/2 cup)
2 tbsp fat-free sour cream
24 item(s) wonton wrapper(s), round (about 6 oz total)
1/4 cup(s) fat-free sour cream
1 tbsp chives, fresh, minced
Instructions
Preheat oven to 350ºF. Coat a large baking sheet with cooking spray.
Combine potato and garlic in a medium saucepan. Cover with water and set pan over high heat. Bring to a boil and boil until potato is fork-tender, about 8 minutes. Drain and transfer potato and garlic to a large bowl; add cheese and 2 tablespoons of sour cream. Mash mixture together with a fork until lumpy.
Place wonton wrappers on a flat surface. Drop potato mixture by tablespoonfuls onto center of each wrapper. Moisten edges of wrapper with wet fingers, fold over one side to make a half circle and press sides together to seal. Transfer filled wrappers to prepared baking sheet and coat surface with cooking spray.
Bake until wontons are golden brown, about 15 minutes.
Meanwhile, combine remaining 1/4 cup of sour cream and chives. Mix well and serve with potato dumplings. Yields 4 wontons and 1 tablespoon of dip per serving.
Artichoke Tartlets
POINTS® Value: 2
Servings: 8
Preparation Time: 15 min
Cooking Time: 15 min
Level of Difficulty: Easy
Ingredients
6 spray(s) cooking spray
16 pieces wonton wrapper(s)
1/4 cup(s) low-fat shredded cheddar cheese
4 oz fat-free cream cheese, softened
1/4 tsp cayenne pepper
1/2 tbsp Dijon mustard
2 tbsp sweet red pepper(s), chopped
7 oz canned artichoke hearts, without oil, drained and chopped
1/4 cup(s) parsley, fresh, sprigs
Instructions
Preheat oven to 350°F. Coat a 16-hole miniature muffin pan with cooking spray.
Gently press 1 wonton wrapper into each muffin hole, allowing ends to extend above cups. Coat edges of wrappers with cooking spray and set aside.
Combine cheeses, cayenne pepper and mustard in a medium bowl; mix well. Stir in red pepper and artichoke hearts; spoon about 1 teaspoon of cheese mixture into each muffin cup.
Bake until cheese mixture is set and edges of wrappers are lightly browned, about 15 minutes. Garnish with parsley and serve. Yields 2 tarts per serving.
Servings: 8
Preparation Time: 15 min
Cooking Time: 15 min
Level of Difficulty: Easy
Ingredients
6 spray(s) cooking spray
16 pieces wonton wrapper(s)
1/4 cup(s) low-fat shredded cheddar cheese
4 oz fat-free cream cheese, softened
1/4 tsp cayenne pepper
1/2 tbsp Dijon mustard
2 tbsp sweet red pepper(s), chopped
7 oz canned artichoke hearts, without oil, drained and chopped
1/4 cup(s) parsley, fresh, sprigs
Instructions
Preheat oven to 350°F. Coat a 16-hole miniature muffin pan with cooking spray.
Gently press 1 wonton wrapper into each muffin hole, allowing ends to extend above cups. Coat edges of wrappers with cooking spray and set aside.
Combine cheeses, cayenne pepper and mustard in a medium bowl; mix well. Stir in red pepper and artichoke hearts; spoon about 1 teaspoon of cheese mixture into each muffin cup.
Bake until cheese mixture is set and edges of wrappers are lightly browned, about 15 minutes. Garnish with parsley and serve. Yields 2 tarts per serving.
Layered Mexican Chicken
POINTS® Value: 6
Servings: 12
Preparation Time: 20 min
Cooking Time: 45 min
Level of Difficulty: Moderate
This Mexican lasagna will last up to five days in the refrigerator. It's a terrific make-ahead meal from our Cook Once, Eat All Week Series.
Ingredients
1 spray(s) olive oil cooking spray
2 pound(s) uncooked boneless, skinless chicken breast
30 oz canned black beans, rinsed and drained
3 cup(s) fat-free sour cream
2 cup(s) shredded reduced-fat Mexican-style cheese, divided
8 oz chopped green chilies, two 4-oz cans
2 tsp ground cumin
1/2 tsp black pepper
12 medium corn tortilla(s), cut into 2-inch strips
1 cup(s) salsa, mild, medium or hot
Instructions
Preheat oven to 350ºF. Coat a lasagna pan with cooking spray.
Place chicken in medium saucepan and fill with enough cold water just to cover chicken. Set pan over high heat and bring to a boil. Reduce heat to medium and simmer until chicken is cooked through, about 10 to 15 minutes; drain. When chicken is cool enough to handle, cut into 1-inch pieces.
Transfer chicken to a large bowl and add beans, sour cream, 1 cup of shredded cheese, chilies, cumin, and pepper; mix well and set aside.
Arrange half of tortillas in bottom of prepared lasagna pan, overlapping pieces to cover surface. Top tortillas with half of chicken mixture, layer with remaining tortillas and then top with remaining chicken mixture. Sprinkle with remaining cup of cheese.
Bake until filling is bubbly and cheese is melted, about 30 minutes. Let stand 5 minutes before slicing into 12 pieces. Serve with salsa on the side.
Servings: 12
Preparation Time: 20 min
Cooking Time: 45 min
Level of Difficulty: Moderate
This Mexican lasagna will last up to five days in the refrigerator. It's a terrific make-ahead meal from our Cook Once, Eat All Week Series.
Ingredients
1 spray(s) olive oil cooking spray
2 pound(s) uncooked boneless, skinless chicken breast
30 oz canned black beans, rinsed and drained
3 cup(s) fat-free sour cream
2 cup(s) shredded reduced-fat Mexican-style cheese, divided
8 oz chopped green chilies, two 4-oz cans
2 tsp ground cumin
1/2 tsp black pepper
12 medium corn tortilla(s), cut into 2-inch strips
1 cup(s) salsa, mild, medium or hot
Instructions
Preheat oven to 350ºF. Coat a lasagna pan with cooking spray.
Place chicken in medium saucepan and fill with enough cold water just to cover chicken. Set pan over high heat and bring to a boil. Reduce heat to medium and simmer until chicken is cooked through, about 10 to 15 minutes; drain. When chicken is cool enough to handle, cut into 1-inch pieces.
Transfer chicken to a large bowl and add beans, sour cream, 1 cup of shredded cheese, chilies, cumin, and pepper; mix well and set aside.
Arrange half of tortillas in bottom of prepared lasagna pan, overlapping pieces to cover surface. Top tortillas with half of chicken mixture, layer with remaining tortillas and then top with remaining chicken mixture. Sprinkle with remaining cup of cheese.
Bake until filling is bubbly and cheese is melted, about 30 minutes. Let stand 5 minutes before slicing into 12 pieces. Serve with salsa on the side.
Tri-Color Pesto Rotini
POINTS® Value: 7
Servings: 12
Preparation Time: 18 min
Cooking Time: 12 min
Level of Difficulty: Easy
Ingredients
2 pound(s) uncooked multi-colored rotini
2 medium carrot(s), diced
1 medium green pepper(s), diced
1 medium sweet red pepper(s), diced
1/4 cup(s) sun-dried tomatoes, with oil, diced
1/2 cup(s) store-bought pesto sauce, made with basil
1/4 cup(s) canned chicken broth, reduced sodium or water
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
Instructions
Cook pasta according to package directions; drain and transfer to a large bowl.
Add carrots, bell peppers and tomatoes.
In a small bowl, whisk together pesto and broth. Add mixture to pasta and stir to coat; season to taste with salt and pepper. Serve warm or at room temperature. Yields about 1 1/3 cups per serving. (Note: This dish will last up to 1 week in the refrigerator. You may substitute 2 pounds of couscous for the pasta, if desired. Cook the couscous as directed and follow from step 2.)
Servings: 12
Preparation Time: 18 min
Cooking Time: 12 min
Level of Difficulty: Easy
Ingredients
2 pound(s) uncooked multi-colored rotini
2 medium carrot(s), diced
1 medium green pepper(s), diced
1 medium sweet red pepper(s), diced
1/4 cup(s) sun-dried tomatoes, with oil, diced
1/2 cup(s) store-bought pesto sauce, made with basil
1/4 cup(s) canned chicken broth, reduced sodium or water
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
Instructions
Cook pasta according to package directions; drain and transfer to a large bowl.
Add carrots, bell peppers and tomatoes.
In a small bowl, whisk together pesto and broth. Add mixture to pasta and stir to coat; season to taste with salt and pepper. Serve warm or at room temperature. Yields about 1 1/3 cups per serving. (Note: This dish will last up to 1 week in the refrigerator. You may substitute 2 pounds of couscous for the pasta, if desired. Cook the couscous as directed and follow from step 2.)
Cheesy Chili-Mac
POINTS® Value: 5
Servings: 8
Preparation Time: 20 min
Cooking Time: 25 min
Level of Difficulty: Easy
Ingredients
1 spray(s) cooking spray
2/3 pound(s) raw extra lean ground beef
2 medium onion(s), chopped
29 oz canned stewed tomatoes, Mexican-style (undrained)
2 1/2 cup(s) canned tomato juice
4 oz canned green chili peppers, diced, drained
2 tsp chili powder
1 1/2 cup(s) uncooked macaroni, elbow
31 oz canned pinto beans, drained and rinsed
1/2 cup(s) low-fat shredded cheddar cheese
Instructions
Coat a large skillet with cooking spray. Cook ground beef and onion over medium-high heat until meat is browned, about 10 minutes; drain off fat.
Stir in undrained stewed tomatoes including juice, tomato juice, chili peppers and chili powder; bring mixture to a boil.
Stir in macaroni and beans; return to boiling. Reduce heat, cover and simmer until macaroni is tender, about 15 minutes. Spoon chili into bowls and sprinkle with cheese. Yields about 1 cup of chili and 1 tablespoon of cheese per serving.
Servings: 8
Preparation Time: 20 min
Cooking Time: 25 min
Level of Difficulty: Easy
Ingredients
1 spray(s) cooking spray
2/3 pound(s) raw extra lean ground beef
2 medium onion(s), chopped
29 oz canned stewed tomatoes, Mexican-style (undrained)
2 1/2 cup(s) canned tomato juice
4 oz canned green chili peppers, diced, drained
2 tsp chili powder
1 1/2 cup(s) uncooked macaroni, elbow
31 oz canned pinto beans, drained and rinsed
1/2 cup(s) low-fat shredded cheddar cheese
Instructions
Coat a large skillet with cooking spray. Cook ground beef and onion over medium-high heat until meat is browned, about 10 minutes; drain off fat.
Stir in undrained stewed tomatoes including juice, tomato juice, chili peppers and chili powder; bring mixture to a boil.
Stir in macaroni and beans; return to boiling. Reduce heat, cover and simmer until macaroni is tender, about 15 minutes. Spoon chili into bowls and sprinkle with cheese. Yields about 1 cup of chili and 1 tablespoon of cheese per serving.
White Bean and Ground Turkey Slow Cooker Chipotle Chili
POINTS® Value: 5
Servings: 8
Preparation Time: 18 min
Cooking Time: 250 min
Level of Difficulty: Easy
Ingredients
1 spray(s) cooking spray
2 pound(s) uncooked ground turkey breast
1 large onion(s), chopped
2 medium garlic clove(s), chopped
32 oz fat-free chicken broth
1 tsp ground cumin
1 tsp dried oregano
1 tsp chili powder, chipotle variety
30 oz canned white beans, drained and rinsed
3 tbsp fresh lime juice
1/4 cup(s) cilantro, fresh, coarsely chopped (plus extra for garnish)
Instructions
Coat a large skillet with cooking spray. Cook turkey, onion and garlic over medium-high heat, stirring occasionally, until turkey is browned, about 10 minutes; drain off any fat.
Add turkey mixture and remaining ingredients to a 3 1/2 quart or larger slow cooker. Cover and cook on low heat setting for at least 4 hours. Yields about 1 cup per serving. (Note: For additional color, top with extra freshly chopped cilantro just before serving.)
Servings: 8
Preparation Time: 18 min
Cooking Time: 250 min
Level of Difficulty: Easy
Ingredients
1 spray(s) cooking spray
2 pound(s) uncooked ground turkey breast
1 large onion(s), chopped
2 medium garlic clove(s), chopped
32 oz fat-free chicken broth
1 tsp ground cumin
1 tsp dried oregano
1 tsp chili powder, chipotle variety
30 oz canned white beans, drained and rinsed
3 tbsp fresh lime juice
1/4 cup(s) cilantro, fresh, coarsely chopped (plus extra for garnish)
Instructions
Coat a large skillet with cooking spray. Cook turkey, onion and garlic over medium-high heat, stirring occasionally, until turkey is browned, about 10 minutes; drain off any fat.
Add turkey mixture and remaining ingredients to a 3 1/2 quart or larger slow cooker. Cover and cook on low heat setting for at least 4 hours. Yields about 1 cup per serving. (Note: For additional color, top with extra freshly chopped cilantro just before serving.)
Ham and Black Bean Wraps
POINTS® Value: 6
Servings: 4
Preparation Time: 18 min
Cooking Time: 6 min
Level of Difficulty: Easy
Add the ingredients for these Mexican-inspired wraps to your Christmas dinner shopping list so you can make a tasty meal from leftover X-mas ham.
Ingredients
1 spray(s) cooking spray
1 cup(s) cooked lean ham, diced
1 cup(s) canned refried black beans
1 cup(s) canned black beans, rinsed and drained
4 medium whole wheat tortilla(s), warmed
1/2 cup(s) fat-free black bean dip
2 tbsp cilantro, fresh, chopped
1/4 cup(s) low-fat shredded cheddar cheese, or low-fat shredded Monterey Jack
2 medium scallion(s), chopped
Instructions
Coat a nonstick skillet with cooking spray; place over high heat. Add ham; sauté until browned and crispy on edges, about 3 minutes. Reduce heat to medium-low; stir in both beans and cook, stirring occasionally, until hot, about 3 minutes.
Place a tortilla on a dinner plate and spread with 2 tablespoons of dip; top with 1/2 cup of bean mixture, 1/2 tablespoon of cilantro, 1 tablespoon of cheese and 1/4 of scallions. Fold in sides of tortilla and roll up; repeat with remaining ingredients. Yields 1 wrap per serving.
Servings: 4
Preparation Time: 18 min
Cooking Time: 6 min
Level of Difficulty: Easy
Add the ingredients for these Mexican-inspired wraps to your Christmas dinner shopping list so you can make a tasty meal from leftover X-mas ham.
Ingredients
1 spray(s) cooking spray
1 cup(s) cooked lean ham, diced
1 cup(s) canned refried black beans
1 cup(s) canned black beans, rinsed and drained
4 medium whole wheat tortilla(s), warmed
1/2 cup(s) fat-free black bean dip
2 tbsp cilantro, fresh, chopped
1/4 cup(s) low-fat shredded cheddar cheese, or low-fat shredded Monterey Jack
2 medium scallion(s), chopped
Instructions
Coat a nonstick skillet with cooking spray; place over high heat. Add ham; sauté until browned and crispy on edges, about 3 minutes. Reduce heat to medium-low; stir in both beans and cook, stirring occasionally, until hot, about 3 minutes.
Place a tortilla on a dinner plate and spread with 2 tablespoons of dip; top with 1/2 cup of bean mixture, 1/2 tablespoon of cilantro, 1 tablespoon of cheese and 1/4 of scallions. Fold in sides of tortilla and roll up; repeat with remaining ingredients. Yields 1 wrap per serving.
Smoked Salmon Canapes
POINTS® Value: 1
Servings: 24
Preparation Time: 12 min
Cooking Time: 0 min
Level of Difficulty: Easy
Ingredients
3 tbsp light cream cheese
3 tbsp reduced-calorie mayonnaise
6 slice(s) rye bread, cut into 4 pieces each (or 24 mini party rye breads)
4 medium scallion(s), cut into 6 pieces each
12 oz smoked salmon, cut into 24 small pieces
2 tbsp capers
Instructions
Combine cream cheese and mayonnaise in a small bowl.
Spread about 1 1/4 teaspoons of cream cheese mixture on each piece of bread. Top each with 1 piece of scallion, 1 piece of salmon and 1 or 2 capers. Yields 1 per serving.
Servings: 24
Preparation Time: 12 min
Cooking Time: 0 min
Level of Difficulty: Easy
Ingredients
3 tbsp light cream cheese
3 tbsp reduced-calorie mayonnaise
6 slice(s) rye bread, cut into 4 pieces each (or 24 mini party rye breads)
4 medium scallion(s), cut into 6 pieces each
12 oz smoked salmon, cut into 24 small pieces
2 tbsp capers
Instructions
Combine cream cheese and mayonnaise in a small bowl.
Spread about 1 1/4 teaspoons of cream cheese mixture on each piece of bread. Top each with 1 piece of scallion, 1 piece of salmon and 1 or 2 capers. Yields 1 per serving.
Thai Chicken Skewers
POINTS® Value: 2
Servings: 8
Preparation Time: 15 min
Cooking Time: 6 min
Level of Difficulty: Easy
Ingredients
13 1/2 fl oz light coconut milk, about 1 3/4 cups
2 tbsp cilantro, fresh, chopped, or to taste
1 tbsp dark brown sugar
1 1/2 tsp red curry paste, Thai-variety
1 tsp ginger root, fresh, grated
1 tsp lime zest
3/4 tsp table salt
2 spray(s) cooking spray
1 pound(s) uncooked boneless, skinless chicken breast, pounded thin, cut crosswise on the diagonal into 16 strips
Instructions
In a medium bowl, whisk together coconut milk, cilantro, sugar, curry paste, ginger, lime zest and salt until blended; set 1 cup of coconut milk mixture aside for dipping sauce.
Transfer remaining coconut milk mixture to a resealable plastic food storage bag (or shallow glass container with cover). Add chicken to bag (or container), seal and turn to coat; refrigerate at least 1 hour or up to 3 hours.
Meanwhile, soak sixteen 18-inch wooden skewers in water (to prevent scorching).
Preheat broiler. Line a broiler pan rack with nonstick aluminum foil (or use a nonstick baking sheet coated with cooking spray).
Remove chicken from marinade; discard marinade. Thread one piece of chicken onto each skewer and place on prepared pan; coat with cooking spray. Broil, turning once, until chicken is cooked through, about 5 to 6 minutes.
Meanwhile, bring reserved sauce to a boil in a small saucepan. Reduce heat and simmer, stirring occasionally, until slightly thickened and reduced to 1/2 cup, about 5 minutes. Arrange skewers on serving platter. Spoon sauce into a bowl for dipping. Yields 2 skewers and about 1 tablespoon of sauce per serving.
Notes
Cook the chicken on an outdoor grill or grill pan for attractive grill marks.
Servings: 8
Preparation Time: 15 min
Cooking Time: 6 min
Level of Difficulty: Easy
Ingredients
13 1/2 fl oz light coconut milk, about 1 3/4 cups
2 tbsp cilantro, fresh, chopped, or to taste
1 tbsp dark brown sugar
1 1/2 tsp red curry paste, Thai-variety
1 tsp ginger root, fresh, grated
1 tsp lime zest
3/4 tsp table salt
2 spray(s) cooking spray
1 pound(s) uncooked boneless, skinless chicken breast, pounded thin, cut crosswise on the diagonal into 16 strips
Instructions
In a medium bowl, whisk together coconut milk, cilantro, sugar, curry paste, ginger, lime zest and salt until blended; set 1 cup of coconut milk mixture aside for dipping sauce.
Transfer remaining coconut milk mixture to a resealable plastic food storage bag (or shallow glass container with cover). Add chicken to bag (or container), seal and turn to coat; refrigerate at least 1 hour or up to 3 hours.
Meanwhile, soak sixteen 18-inch wooden skewers in water (to prevent scorching).
Preheat broiler. Line a broiler pan rack with nonstick aluminum foil (or use a nonstick baking sheet coated with cooking spray).
Remove chicken from marinade; discard marinade. Thread one piece of chicken onto each skewer and place on prepared pan; coat with cooking spray. Broil, turning once, until chicken is cooked through, about 5 to 6 minutes.
Meanwhile, bring reserved sauce to a boil in a small saucepan. Reduce heat and simmer, stirring occasionally, until slightly thickened and reduced to 1/2 cup, about 5 minutes. Arrange skewers on serving platter. Spoon sauce into a bowl for dipping. Yields 2 skewers and about 1 tablespoon of sauce per serving.
Notes
Cook the chicken on an outdoor grill or grill pan for attractive grill marks.
Vegetable Kabobs with Honey-Lime Dressing
Makes 12 servings
Total yield: 24 kabobs POINTS® value | 0 per serving
Ingredients
4 sprays olive oil cooking spray
2 cups cherry or grape tomatoes, about 48 tomatoes
6 small shallots, cut into four pieces each
3 cups cremini (baby bella) mushroom caps, about 24
3 medium yellow, green or orange bell peppers, cut into eight chunks each
2 small zucchini, cut into 12 slices each
1 tsp sea salt, or more to taste.
1 Tbsp honey
1/4 cup fresh lime juice
1/4 cup fresh cilantro, minced
Instructions
Soak 24 6- to 9-inch wooden skewers in water for at least 1 hour (or use metal skewers). Preheat oven to 425ºF. Coat two rimmed baking sheets with cooking spray.
To assemble kabobs, thread vegetables onto skewers in the following order: tomato, zucchini, shallot, mushroom, pepper and tomato. Arrange kabobs on prepared pans; coat with cooking spray on all sides and sprinkle with salt. Roast until desired doneness, flipping once, about 15 minutes.
Meanwhile, to make dressing, in a small bowl, combine honey, lime juice and cilantro.
Remove kabobs to a serving plate and brush with dressing; sprinkle with more salt, if desired. Yields two kabobs per serving.
Note: You can grill these kabobs instead. Just make sure you dress them as soon as they come off the grill. That way, all the flavors can be absorbed.
Total yield: 24 kabobs POINTS® value | 0 per serving
Ingredients
4 sprays olive oil cooking spray
2 cups cherry or grape tomatoes, about 48 tomatoes
6 small shallots, cut into four pieces each
3 cups cremini (baby bella) mushroom caps, about 24
3 medium yellow, green or orange bell peppers, cut into eight chunks each
2 small zucchini, cut into 12 slices each
1 tsp sea salt, or more to taste.
1 Tbsp honey
1/4 cup fresh lime juice
1/4 cup fresh cilantro, minced
Instructions
Soak 24 6- to 9-inch wooden skewers in water for at least 1 hour (or use metal skewers). Preheat oven to 425ºF. Coat two rimmed baking sheets with cooking spray.
To assemble kabobs, thread vegetables onto skewers in the following order: tomato, zucchini, shallot, mushroom, pepper and tomato. Arrange kabobs on prepared pans; coat with cooking spray on all sides and sprinkle with salt. Roast until desired doneness, flipping once, about 15 minutes.
Meanwhile, to make dressing, in a small bowl, combine honey, lime juice and cilantro.
Remove kabobs to a serving plate and brush with dressing; sprinkle with more salt, if desired. Yields two kabobs per serving.
Note: You can grill these kabobs instead. Just make sure you dress them as soon as they come off the grill. That way, all the flavors can be absorbed.
Confetti Frittata
Makes 12 servings
Total yield: 12” round POINTS® value | 0 per serving
Ingredients
2 sprays cooking spray
1 tsp olive oil
4 medium bell peppers, red, green, yellow and orange, chopped into small piece
1/4 cup fresh chives, snipped
1/2 tsp crushed red pepper flakes
1 tsp salt
10 large egg whites
Instructions
Preheat broiler to high.
Coat a 12-inch nonstick, over-proof skillet with cooking spray; add oil and heat over medium to medium-high heat. When oil is hot, add peppers, chives, red pepper flakes and salt; cook until peppers soften, stirring occasionally, about 4 to 5 minutes. Remove peppers from skillet and drain any excess liquid from pan.
Off heat, recoat skillet with cooking spray; set over medium-high heat. Spoon peppers evenly over bottom of skillet and pour in egg whites; cook until edges and bottom of eggs start to set, about 1 to 1 1/2 minutes. Place skillet under broiler to finish cooking eggs, about 1 to 1 1/2 minutes more.
Loosen frittata from pan with a spatula and slide it onto a plate; cut into 12 wedges. Serve warm or at room temperature. Garnish with salt and a dash of hot pepper sauce, if desired. Yields 1 piece per serving.
Total yield: 12” round POINTS® value | 0 per serving
Ingredients
2 sprays cooking spray
1 tsp olive oil
4 medium bell peppers, red, green, yellow and orange, chopped into small piece
1/4 cup fresh chives, snipped
1/2 tsp crushed red pepper flakes
1 tsp salt
10 large egg whites
Instructions
Preheat broiler to high.
Coat a 12-inch nonstick, over-proof skillet with cooking spray; add oil and heat over medium to medium-high heat. When oil is hot, add peppers, chives, red pepper flakes and salt; cook until peppers soften, stirring occasionally, about 4 to 5 minutes. Remove peppers from skillet and drain any excess liquid from pan.
Off heat, recoat skillet with cooking spray; set over medium-high heat. Spoon peppers evenly over bottom of skillet and pour in egg whites; cook until edges and bottom of eggs start to set, about 1 to 1 1/2 minutes. Place skillet under broiler to finish cooking eggs, about 1 to 1 1/2 minutes more.
Loosen frittata from pan with a spatula and slide it onto a plate; cut into 12 wedges. Serve warm or at room temperature. Garnish with salt and a dash of hot pepper sauce, if desired. Yields 1 piece per serving.
Creamy Chipotle Cucumber Slices
Makes 8 servings
Total Yield: 48 slices POINTS® value | 0 per serving
Ingredients
2 Tbsp canned chipotle peppers in adobo sauce
1/3 cup reduced-fat sour cream
1 medium English cucumber, ends trimmed and cut into 48 thin slices
1 medium lime, thinly sliced, each slice cut into quarters and then rinds discarded
Sea salt, for garnish
Instructions
In a mini blender or food processor, combine chipotle peppers and sour cream; puree. Top each cucumber slice with about 1/2 teaspoon of cream mixture and a piece of lime. Garnish with sea salt or kosher salt. Yields 6 cucumber slices per serving.
Total Yield: 48 slices POINTS® value | 0 per serving
Ingredients
2 Tbsp canned chipotle peppers in adobo sauce
1/3 cup reduced-fat sour cream
1 medium English cucumber, ends trimmed and cut into 48 thin slices
1 medium lime, thinly sliced, each slice cut into quarters and then rinds discarded
Sea salt, for garnish
Instructions
In a mini blender or food processor, combine chipotle peppers and sour cream; puree. Top each cucumber slice with about 1/2 teaspoon of cream mixture and a piece of lime. Garnish with sea salt or kosher salt. Yields 6 cucumber slices per serving.
Roasted Eggplant Caviar
Makes 12 servings
Total Yield: 5 cups POINTS® value | 0 per serving
Ingredients
3 sprays olive oil cooking spray
2 medium eggplant, washed
5 or more large garlic cloves, unpeeled
1 medium Vidalia onion, peeled and left whole
1 medium red pepper, seeded and de-veined and cut into large chunks
28 oz canned diced tomatoes, fire-roasted preferred, drained
2 tsp olive oil
3 anchovies canned in oil, drained, mashed
2 Tbsp fresh lemon juice, or more to taste
Salt and pepper, to taste.
Instructions
Preheat oven to 375ºF. Coat a roasting pan or baking dish with cooking spray.
Using a sharp knife, pierce eggplant several times and place in prepared pan with onion and garlic; coat with cooking spray. Roast, turning once, for about 1 hour. Add pepper during the last 15 or 20 minutes of roasting. When vegetables are cool enough to handle, peel eggplant and garlic; roughly chop onion. Place eggplant, garlic cloves, onion, pepper and diced tomatoes in a food processor; pulse 3 or 4 times to roughly chop.
Pour oil into a slow cooker. Using the back of a fork or spoon, mash anchovies in oil. Add vegetables and cook, covered, on low for 5 to 6 hours. Uncover, turn off slow cooker and allow mixture to firm up for about 45 minutes; season to taste with lemon juice, salt and pepper. Serve warm or cold as a spread or dip. (It also makes a tasty pasta sauce.)
Total Yield: 5 cups POINTS® value | 0 per serving
Ingredients
3 sprays olive oil cooking spray
2 medium eggplant, washed
5 or more large garlic cloves, unpeeled
1 medium Vidalia onion, peeled and left whole
1 medium red pepper, seeded and de-veined and cut into large chunks
28 oz canned diced tomatoes, fire-roasted preferred, drained
2 tsp olive oil
3 anchovies canned in oil, drained, mashed
2 Tbsp fresh lemon juice, or more to taste
Salt and pepper, to taste.
Instructions
Preheat oven to 375ºF. Coat a roasting pan or baking dish with cooking spray.
Using a sharp knife, pierce eggplant several times and place in prepared pan with onion and garlic; coat with cooking spray. Roast, turning once, for about 1 hour. Add pepper during the last 15 or 20 minutes of roasting. When vegetables are cool enough to handle, peel eggplant and garlic; roughly chop onion. Place eggplant, garlic cloves, onion, pepper and diced tomatoes in a food processor; pulse 3 or 4 times to roughly chop.
Pour oil into a slow cooker. Using the back of a fork or spoon, mash anchovies in oil. Add vegetables and cook, covered, on low for 5 to 6 hours. Uncover, turn off slow cooker and allow mixture to firm up for about 45 minutes; season to taste with lemon juice, salt and pepper. Serve warm or cold as a spread or dip. (It also makes a tasty pasta sauce.)
Mushroom Cap Pizzas
Makes 18 servings, 4 mushroom caps per serving
Total yield: 72 mini pizzas POINTS® value | 0 per serving
Ingredients
72 cremini (baby bella) mushroom caps, wiped clean (about six 8 oz packages)
5 sprays olive oil cooking spray
1 cup prepared pizza sauce
1/2 cup fat-free ricotta cheese
4 Tbsp grated Parmesan cheese
24 basil leaves, cut into ribbons for garnish
Red pepper flakes, for garnish
Garlic salt for garnish
Instructions
Preheat broiler to high.
Coat a shallow baking pan or rimmed cookie sheet with cooking spray. Place mushroom caps, round-side down, in a single layer, in prepared pan; coat with cooking spray and broil for about 1 1/2 minutes. Flip mushrooms; coat with cooking spray and broil for another 1 1/2 minutes.
Turn mushrooms round-side down and fill each one with 1 teaspoon of pizza sauce and 1/2 teaspoon of ricotta cheese. Sprinkle mushrooms with Parmesan cheese; broil for another 1 1/2 minutes. Immediately remove mushrooms from pan and garnish as desired. Yields 4 mushroom caps per serving
Total yield: 72 mini pizzas POINTS® value | 0 per serving
Ingredients
72 cremini (baby bella) mushroom caps, wiped clean (about six 8 oz packages)
5 sprays olive oil cooking spray
1 cup prepared pizza sauce
1/2 cup fat-free ricotta cheese
4 Tbsp grated Parmesan cheese
24 basil leaves, cut into ribbons for garnish
Red pepper flakes, for garnish
Garlic salt for garnish
Instructions
Preheat broiler to high.
Coat a shallow baking pan or rimmed cookie sheet with cooking spray. Place mushroom caps, round-side down, in a single layer, in prepared pan; coat with cooking spray and broil for about 1 1/2 minutes. Flip mushrooms; coat with cooking spray and broil for another 1 1/2 minutes.
Turn mushrooms round-side down and fill each one with 1 teaspoon of pizza sauce and 1/2 teaspoon of ricotta cheese. Sprinkle mushrooms with Parmesan cheese; broil for another 1 1/2 minutes. Immediately remove mushrooms from pan and garnish as desired. Yields 4 mushroom caps per serving
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