Blueberry Streusel Muffins!!!

Not bad for a low cal muffin!

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

Ingredients:

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

Directions:

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

Ingredients:

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

Directions:

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.

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

Ingredients:

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

Garnish

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

Directions:

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 said..it is enough!

Ingredients:

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

Directions:

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.

Old -Fashiond Baked Macaroni and Cheese Casserole!!!

This meal may not win a photo contest but it sure satisfies the tummy! 1-10 (7) GREAT COMFORT FOOD without the fat and calories!
David and I really enjoyed this, but we both enjoy ZIP in our food. The next time I will kick things up a notch! It is FAST and EASY!

Old-Fashioned Baked Macaroni and Cheese Casserole

Yield: 8 servings
NI: 257 calories, 4.5g fat, 1.3 g fiber

Ingredients:

12 oz elbow macaroni (2 1/2 cups) cook pasta while preparing rest of dish.

Sauce

1/4 cup all-purpose flour
1 1/2 cups chicken or vegetable stock
1 3/4 cups 2% milk
1 1/4 cups shredded low-fat Cheddar cheese
2 tbsp grated Parmesan cheese
1 tsp Dijon mustard
1/8 tsp each salt and freshly ground black pepper

Topping
1/3c dry seasoned bread crumbs
3 tbsp grated Parmesan cheese
1 tsp vegetable oil

Directions: In a large pot of boiling water, cook macaroni for 8-10 minutes or until tender but firm. Drain.

Preheat oven to 450 degrees F. Spray an 8 cup casserole dish with cooking spray.

To make sauce: In a saucepan, whisk together flour, stock, and milk until smooth. Place over medium heat; cook, whisking, for 3 minutes or until sauce is hot and thickened. Stir in cheeses, mustard, and salt and pepper; cook 1 minute longer, or until cheese melts. Remove from heat.

Toss pasta with cheese sauce. Pour into prepared casserole dish.

To make topping; In a small bowl, stir together all ingredients. Sprinkle over casserole.

Bake in centre of oven for 10 minutes or until golden. Enjoy!

Pork Souvlaki and Greek Salad

No pictures!! but a couple of great recipes coming your way. If you want to eat Greek without packing on the pounds, this is the way to go!!!

Pork Souvlaki

Yield:6 servings
NI: 374 cal, 11g fat, 1g fiber

Ingredients:

* 1 tbsp of homemade Tzatziki is approx 20 cal, 1g fat, trace of fiber.

1 1/2 lb boneless pork loin or tenderloin (I used tenderloin and only had 3 oz of meat for my serving)
1/4c lemon juice
1/4c olive oil
4 cloves of garlic, minced
1 tbsp dried oregano
1/4 tsp each of salt and pepper
6 Greek-style pita breads ( I only used 1/2 a pita) regular whole wheat)I am not sure if there is much difference in a Greek Pita and a non Greek Pita! 1/2 pita (65 cal, .5 fat and 3 fiber.)

Directions:

Trim and cut pork into 1 inch cubes. In large bowl, whisk together lemon juice, oil, garlic, oregano, salt and pepper; ad pork and stir to coat. Marinate for 10 minutes.

Tzatziki Sauce

Directions:

In cheesecloth-lined sieve set over bowl, let 1 1/3 c pain yogurt. Drain in refrigerator until reduced to 1c.. at least 4 hours.

Stir in..
1c grated English cucumber
2 tsp each olive oil and lemon juice
1 clove garlic, minced
1/4 tsp each salt and pepper.

Evenly thread pork onto 3 8-inch skewers; place on foil lined baking sheet, brush with marinade. Broil 6 inches from heat, turning halfway through, until just a hint of pink remains inside. Approximately 12 minutes.


Spread Tzatziki over each pita. Remove pork from skewers and place on pitas; fold over.


Greek Salad with Oregano Feta Dressing

So Good!

Yield: 4 servings
NI: 110 calories, 9g fat, 2g fiber

Ingredients:

3/4c crumbled feta cheese (I used light)
2 tbsp fresh lemon juice
1 tsp olive oil
1 garlic clove, crushed
1/2 tsp dried oregano leaves, crumbled (I used a little more)
1/4 tsp freshly ground pepper
2 tbsp minced green bell pepper
3c torn romaine lettuce leaves
1 tomato, cut into wedges
1 cucumber, seeded and thinly sliced
1/2 red onion, thinly sliced
6 large Greek olives, pitted and sliced

Directions:

To prepare the dressing, in a mini food processor or blender, combine the cheese, lemon juice, oil, garlic, oregano, ground pepper and 2 tbsp water; puree. Add the bell pepper; puree.

In a large salad bowl, combine the lettuce, tomato, cucumber and onion. Drizzle with the dressing; toss to coat. Sprinkle with the olives. Enjoy!

Grilled Pork With Hot Mustard!!! Parmesan Potato Wedges!!!

Finally, another tried and true recipe to post! Healthy, tasty and nice and easy!

Grilled Pork with Hot Mustard

Yield:6

NI: 197 calories, 7g fat, trace of fiber.

Ingredients:

1/4c reduced-sodium soy sauce
2 tbsp dry red-wine or chicken broth (I used the wine)
1 tbsp brown sugar
1 tbsp honey
1/2 tsp ground cinnamon
2 pork tenderloins (3/4 pound each)

Hot Mustard Sauce

Ingredients:

1/4c Dijon mustard
1 tbsp honey
1 tsp prepared horseradish
2 tsp sesame seeds, toasted

Directions:

In a large resealable plastic bag, combine the first five ingredients; add pork. Seal bag and turn to coat; refrigerate for 8 hours or overnight.

Drain and discard marinade. Grill pork, covered over indirect medium-hot heat for 12-15 minutes or until a meat thermometer reads 160 degres. Let pork stand for 5 minutes before slicing. (pork should still have some pinkish colour to it when sliced)

In a small bowl, combine the mustard, honey and horseradish. Slice pork; sprinkle with sesame seeds. Serve with hot mustard.

Parmesan Potato Wedges

Yield: 8 servings

NI: 129 calories, trace of fat, 3g fiber

Ingredients:

4 large baking potatoes (2 pounds)
1/4c grated Parmesan cheese
1 tsp garlic salt
1/2 tsp garlic powder
1/2 tsp dried oregano
1/2 tsp paprika

Directions:

Line a baking sheet with heavy-duty foil. Cut each potato into eight wedges; place on foil. Coat with nonstick cooking spray. Sprinkle with parmesan cheese and seasonings. Bake at 400 degrees for 30 minutes or until tender.

* I coated wedges prior to putting on baking sheet. Just sprayed them while still in the bowl, tossed and then dredged them in the seasoning mixture.

Easy Peasy RAINBOW TROUT!

Plain, simple but worth a try! Ready in minutes!!!

No Nutritional Details available but trust me...it is a healthy choice!

Easy Peasy Rainbow Trout!

Yields: 2-3 servings

Ingredients:

1 medium sized whole rainbow trout ( we buy them in packs of 3 and 4 at Costco)

sprinkle of salt and pepper

a few drizzles of olive oil

cooking spray!

Directions:

Spray a baking sheet with Pam or cooking spray of choice

Sprinkle salt and pepper on both sides of rainbow trout.

Drizzle with olive oil on both sides! Place on baking pan.

Turn oven on broil. Broil trout 5 minutes per side and then reduce oven temperature to 350 degrees. Bake trout for an additional 20 minutes. Remove skin from top of fish. Gently remove the top layer of fish from the bone. Remove bone, flip second side of fish over and remove remaining skin. Serve immediately. Add additional seasoning if you choose. We like it just the way it is!!!

Want to dress it up?

Try this fabulous Cilantro Drizzle!

Spicy Cilantro Drizzle

Yield: 1/2c

Ingredients:

1/3c good quality olive oil (I used half of that to lighten it up!
1 green onion very thinly sliced
1 1/2 tbsp lime juice ( I tripled that seeing I reduced the olive oil)
1/2 tsp hot Chinese chili garlic sauce (I had to use regular chili sauce and spiced it up with hot sauce)I am sure if you can get the Chinese one it would be fantastic!
1/2 tsp dark sesame oil
Pinch of salt
1/4c finely chopped cilantro

Directions:

Place oil in a bowl. Stir in green onion, lime juice, chili garlic sauce, sesame oil and salt until mixed. Stir in cilatro. Taste and add additional salt if you wish. Dirzzle over grilled steak, fish or chicken!
1/3 c good quality olive oil

Spinach Stuffed Chicken!!!

I am back with another tasty Chicken recipe that will definitely satisfy your pallet!
I do not have a picture available as it was inhaled before such thoughts came to my mind..hahaha!

Spinach Stuffed Chicken!

Yield: 6 servings

NI: 260 calories, 9g fat, 1g fiber

Ingredients
6c torn fresh spinach (5 oz)
1/2c chopped onion
1/2c chopped fresh mushrooms (I used mini portobello)
1 garlic clove minced
1 tbsp olive or canola oil
1/2 tsp dried oregano (I used about 1 tsp)
1/2 tsp salt
1/4 tsp pepper
6 boneless skinless chicken breast halves (1 1/2 pounds)
1/2c dry bread crumbs
3 tbsp grated Parmesan cheese
1/2 tsp paprika
1/4c egg substitute ( I just used egg whites)
1 tbsp water
2 tbsp butter or stick margarine melted. (I did not use)

Directions:

In a large nonstick skillet, cook spinach in 1/2 in. of water over medium heat just until wilted, about 2 minutes. Drain and set spinach aside. In the same skillet, saute the onion, mushrooms and garlic in oil until tender. Stir in the seasonings; add the spinach and set aside.

Flatten chicken to 1/4-in. thickness. Spread spinach mixture down the center of each chicken breast. Fold one side over filling and roll up tightly; secure with toothpicks. In a shallow bowl, combine bread crumbs, Parmesan cheese and paprika. In another bowl, cobine egg substitute and water. Dip each roll-up in egg mixture and then roll in crumb mixture.

Place, seam side down, in a 13x9x2 in. baking pan coated with nonstick cooking spray. Drizle with butter (ha, I forgot to do that and it was still good). Bake, uncovered, at 350 degrees for 20-25 minutes (depending on how hot your oven gets it may be a litte longer)or until juices run clear. Discard toothpicks! ENJOY!

Mediterranean Meatball Pitas!

A nice change from our normal meals! I would give them a 7 out of 10 rating! WHY? I thought they were very nice, just didn't go...WOOOOW!
I truly did enjoy them though!


Mediterranean Meatball Pitas!!!

Servings:4

NI: 353 calories, 9g fat, 4g fiber

Ingredients:

1/2c plain fat-free Greek-style yogurt( I cannot find so finely chopped up cucumber, tomato and black olives to mix in plain yogurt)
1 tbsp lemon juice
1 tbsp chopped fresh mint( I used parsley)don't like mint!
1 (12 ounce package fully cooked turkey meatballs
4 (6-inch) multigrain pitas (I used whole wheat, couldn't find multigrain)
1 tomato chopped
1/2 cucumber, peeled, seeded, and diced

Directions:

Combine the yogurt, lemon juice, and chopped mint in a small bowl; set aside.

Spray a large nonstick skillet with nonstick spray and set over medium heat. Add the meatballs and cook, covered, turning frequently, until heated through, about 5 minutes.

Cut a pocket in each pita. Fill each pocket with 3 meatballs (or 3 ounces), about 2 tbsp of the tomato, about 2 tbsp of the cucumber, about 2 tbsp of the yogurt mixture and mint leaves (if using). Serve at once.