Sunday, January 3, 2010

Cajun Ham and Cheese Muffins....great to go with a soup!

Cajun Ham and Cheese Muffins

NI: 109 calories, 3.5g fat, .3g fiber
12 servings
1 muffin per serving


2c low-fat baking mix such as (Bisquick Heart Smart)
1 tsp salt free cajun seasoning
1/2c (2oz) reduced fat shredded sharp cheddar cheese
1/2c diced cooked ham
1 1/2 tbsp chopped green onions
2/3c 1% low fat milk
2 tbsp light stick butter, melted
Cooking spray


Preheat oven to 450 degrees

Lightly spoon baking mix into dry measuring cups; level with a knife. Combine baking mix and cajun seasoning in a medium bowl. Add cheese, ham, and green onions. stirring well.

Combine milk and butter; add to baking mix mixture stirring just until moist. Spoon batter evenly into 12 muffin cups coated with cooking spray. Coat tops of muffins with cooking sprayh. Bake at 450 degrees for 12 minutes or until lightly browned. Remove muffins from pan immediately. Serve warm.


Coconut Red Pumpkin Soup....Very nice and quite light!

This is a weight watchers recipe. It is quite good and very light!

Coconut-Red Pumpkin Soup
NI: 94 calories, 4.2g fat, 4.6g fiber
1 pt per serving
1 1/2c per serving


3c fat-free, less sodium chicken broth
1 (15oz) can pumpkin
2 tsp chili sauce with garlic
1/8 tsp curry powder
1c light coconut milk
1 tbsp fresh lime juice
Chopped fresh cilantro

Instructions:Combine first 5 ingredients in a medium saucepan, stirring until smooth. Bring to a boil; reduce heat, and add coconut milk, stirring with a whisk. Cook 1 minute longer or until thoroughly heated. Remove from heat, and stir in lime juice. Ladle soup into bowls, sprinkle with cilantro, if desired.

Easy Chicken Curry (No photo available)

Easy Chicken Curry

NI: 276 calories, 12g fat, 2g fiber

6 points per serving

makes 6 servings

1 tbsp vegetable oil (15ml) I used olive oil
12 chicken thighs (I used 6 medium sized breasts but would use thighs next time) just didn't have them at the time.
4c thinly sliced onions (about 4)
1/2c (125ml) each orange juice and sodium reduced chicken broth
2 tbsp mild curry paste (30ml)
3 cloves garlic, minced
1 tbsp grated gingerroot (15ml)
3 tbsp all purpose flour (45ml)


2/3c thinly sliced red onion (150ml)
1/2 tsp salt
2 tbsp lime or lemon juice (I used lime)
3/4c plain yogurt
tbsp chopped fresh coriander


In large skillet, het oil over medium high heat; brown chicken, in batches. Transfer to slow cooker.

Drain fat from skillet. Fry onions over medium heat, stirring occasionally, until almost softened, about 10 minutes. Transfer to slow cooker.

In skillet, bring orange juice, broth, curry paste, garlic and ginger to boil, blending curry paste into liquid and scraping up brown bits from bottom of skillet. scrape into slow cooker. Stir to combine.

Cover and cook on low until juices run clear when chicken is pierced about 4-6 hours. Skim off fat.

Scrape onions off chicken and back into sauce. With slottod spoon, transfer chicken to platter. Cover and keep warm.

In small bowl,whisk flour with 1/4c (50ml) water; whisk into liquid in slow cooker. Cover and cook on high until thickened, about 15 minutes. pour over chicken.


Meanwhile, sprinkle onion with salt; let stand for 15 minutes. Rinse in cold water; pat dry. In small bowl, toss red onion with lime juice. TOp each serving of soup with yogurt, then red onion mixture. Sprinkle with coriander. Serve over your favourite rice. I used jasmine.


Sunday, May 31, 2009

Blueberry Streusel Muffins!!!

Not bad for a low cal muffin!

Blueberry Streusel
NI: Serves 12, 209 cal, 4g fat, 1g fiber


2 1/4c all purpose flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1c sugar
1 large egg
3/4c light sour cream
1 tsp vanilla extract
4 bsp fat free milk
2c fresh blueberries
2 tbsp butter, melted


Preheat the oven to 375 degrees F. Line a 12 c muffin pan with foil or paper liners.

Combine 2c of the flour, the baking powder, baking soda, and salt in a large bowl.

With an electric mixer on medium speed, beat 3/4 c of the sugar and the egg until blended. Beat in the vanilla.

Add half of the flour mixture and 2 tbsp of the milk to the sugar mixture; beat until just combined. Add the remaining flour mixture and 2 tbsp milk; beat until smooth. Gently fold in the blueberries.Fill the mummin cups evenly with the batter.

To make the streusel topping, stir together the remaining 1/4c flour and 1/4c sugar in a small bowl. Add the butter and stir just until blended. Sprinke the streusel on the batter., pressing to adhere.

Bake until a toothpick inserted into the center comes out clean, 30-35 minutes. Cool in the pan on a rack 10 minutes. Remove the muffins from the pan and cool completely on the rack.

Yankee Pot Roast Dinner!

Weight Watcher's has done it again! A simply lovely pot roast dinner with fewer calories but lots of flavour! Well Done!

Yankee Pot Roast Dinner

NI: 300 cal, 8g fat, 4g fiber
Serves 8


2 1/2 pounds boneless bottom round roast, trimmed
1/2 tsp black pepper
1/4 tsp salt
2 large onions, sliced
1 3/4 cups water
1 1/2 tbsp balsamic or red-wine vinegar
1 (1 oz) envelope dry onion soup mix
1 tbsp finely chopped fresh thyme or 1 tsp dried thyme
1 3/4 pounds red potatoes, quartered
1 pound baby carrots
Fresh thyme sprigs for garnish optional


Preheat oven to 350 degrees F

Spray a nonstick ovenproof Dutch oven with nonstick spray and place over medium-high heat. Sprinkle the roast with the pepper and salt; add to the Dutch oven. Add the onions. Cook, turning the roast and stirring the onions occasionally, until the roast and the onions are browned, about 8 minutes. Add the water, vinegar, soup mix, and thyme; bring to a boil.

Cover and bake 1 1/2 hours. Place potatoes and carrots around the roast; cover and bake until the roast and vegetables are tender, about 2 hours longer.

Transfer one of the potatoes to the blender; add enough of the cooking liquid from the pot to make a puree. Let the mixture cool about 5 minutes. Puree the potato mixture and return it to the pot, stirring until blended. transfer the beef to a cutting board and slice across the grain into 16 slices. serve the sliced beef, vegetables, and gravy, garnished with the thyme, if using.

Friday, May 29, 2009

Tortilla, Sauteed Corn, and Plum Tomato Soup!

Very Nice!

Tortilla, Sauteed Corn, and Plum and Tomato Soup!

The garnishes for this soup- sliced flour tortillas, sour cream, diced plum tomatoes and chopped fresh coriander. Make it a real Tex Mex favorite, as well as a beautiful looking soup. It's a great starter to fajitas, burritos, or quesadillas!

NI: 144 calores, 4.1g fat, 3.1g fiber

Yields: 6 servings


2 tsp vegetable oil (we used olive)
1c chopped onions
1/2c chopped sweet green peppers
2 tsp minced garlic
1c drained canned corn
3 1/2c chicken or vegetable stock
2 1/2c diced plum tomatoes 9 about 4
1/2c rinsed and drained canned black beans
1/ tsp hot pepper sauce
1/4 tsp each salt and freshly ground black pepper


1c thinly sliced flavored flour tortillas (I sliced them and baked them)
1/3c chopped fresh coriander
1/4c low fat sour cream


In a nonstick saucepan sprayed with cooking spray, heat oil over medium heat; cook onions, gren peppers, and garlic for 5 minutes or until onions are golden. Stir in corn; cook for 5 minutes or until corn begins to be brown.

Stir in stock, 2c f plum tomatoes, black beans, and hot pepper sauce. Bring to a boil. Reduce heat to a simmer; cook for 15 minutes. Stir in salt andpepper. Serve soup sprinkled with garnishes and remaining plum tomatoes. ENJOY!

Chicken Saagwala! Say what?

The first person to pronounce this name correctly is my HERO! On a scale of 1-10......I would easily give it an 8+! I would probably use a hotter curry next time around! I love HOT!

Chicken Saagwala

NI: 244 calories, 10g fat, 6g fiber
Servings: 4 (1 1/2c)per serving. (I disagree with this measurement) Not enough for 4x the 1.5 cups. That being is enough!


2 tbsp olive oil
2 tbsp minced peeled fresh ginger
2 garlic cloves, minced
4 tsp mild curry powder
1 tsp ground cumin
1 pound skinless boneless chicken breast, cut into 1 1/2 inch cubes
2 large tomatoes, seeded and chopped
10 ounces baby spinach
1/4c water
2 tbsp chopped fresh cilantro
1/2 tsp salt


Combine 1 tbsp of the oil, the ginger, garlic, curry, coriander, and cumin in a large nonstick skiller; cook over medium hat, stirring occasionally, until the spices are toasted and fragrant, 2-3 minutes.

Add the remaining 1 tbsp oil and the chicken to the skillet, stirring to coat. Add the tomatoes; cover and cook until the chicken is cooked through, about 10 minutes. Sttir in the spinach, in batches, if necessary; cover and cook until the spinach is wilted, about 5 minutes. Stir in the water, cilantro and salt, cook 1 minute.

Serve over basmati rice; 1/c cooked rise will increase points value by 2 if using brown rice.