Poor Man’s Pasta Carbonara

Course: main meals
PointsPlus™ Value:  7
Servings:  2

Preparation Time:  15 min
Cooking Time:  15 min
Level of Difficulty:  Easy

 This is a great meal to start off the day, with 7 power food ingredients. Always eat your carbs early in the day.  For only 2 points more add 1 more ounce of noodles.

Ingredients:

• 1 Tbsp parsley, chopped  
• 1/4 cup(s) green pepper(s), diced  
• 1/4 lb mushroom(s), sliced  or diced
• 1 tsp crushed red pepper flakes  
• 2 clove(s) garlic clove(s), minced (medium)  
• 1 shallot, finely chopped  
• 1 tsp rosemary, finely chopped  
• 2 tsp Filippo Berio Extra virgin olive oil  
• 3/4 cup(s) fat-free, reduced-sodium chicken broth  
• 2 item(s) egg  
• 2 oz uncooked whole-wheat spaghetti  
• 1 tsp black pepper, cracked  
• 2 tsp shredded parmesan cheese  
• 1 slice(s) uncooked reduced-fat bacon  
• 1 tsp fresh oregano  
• 4 leaf/leaves basil  
• 1/4 cup(s) frozen green peas
• Salt

Preparation:

Cook pasta according to directions, al dente. In the meantime set up a small soup pan for poaching. Bring water to the point of slow boiling (barely bubbling). Add a little salt and white vinegar to the water. Once the pasta is done, drain (setting aside 1/2 cup of pasta water) and cool, set aside for later. Microwave or cook bacon to a crisp, crumble or chop and set it aside for topping.

In 1 tsp of olive oil, sauté all the vegetables, leaving the garlic for last. After a few minutes, add the peas, green and red peppers, pepper flakes and cook for a minute or two. Add stock, ¼ cup of pasta water and the cooked spaghetti mixing well, reduce by half. Then lower the heat and add rosemary, basil and oregano and simmer. We’re almost done… Now toss the pasta with the mixture to coat the noodles. Turn off heat and mix in parmesan cheese.  There should be some liquid left in the pan, if not add a little pasta water.

To poach the egg: Swirl the water in your poaching pot in a clock ward motion, carefully crack your egg into the poaching liquid while slowly rotating the water around it. Poach for about 4 minutes or until the egg whites are firm.

It’s time to plate the pasta. Pour the remaining sauce evenly over equal servings of noodles. Remove the egg with a slotted spoon (drain) and lay it on top of the pasta. Drizzle, ½ tsp of olive oil over the top of each serving and garnish with chopped parsley and crumbled bacon. Add salt if you want, however, it’s probably not necessary.  Crack pepper over the egg. The sauce will thicken when you break the egg yolk and mix it into pasta.

Weight Watches Asian Inspired Vegetable Soup

Course: soups

PointsPlus™ Value:  1
Servings:  16

Preparation Time:  20 min
Cooking Time: 60 min
Level of Difficulty:  Easy

An Asian spin on a Weight Watchers favorite. Double the recipe and freeze it in 1 cup servings for a late afternoon snack or dinner-time starter.

Ingredients:

• 2 cup(s) bok choy, chopped  
• 2 cup(s) your favorite cabbage, chopped  
• 3 clove(s) garlic clove(s), minced (medium)  
• 1 lb small raw oyster mushrooms, chopped  
• 2 cup(s) scallion(s), chopped  
• 1 cup(s) canned water chestnuts, sliced (8 oz can)  
• 1/2 cup(s) sweet red pepper(s), thinly sliced  
• 1/4 tsp crushed red pepper flakes  
• 2 cup(s) snow peas, stringed  
• 2 tbsp low-sodium soy sauce  
• 1 cup(s) carrot(s)  
• 1 cup(s) ginger root, minced  
• 1 medium green pepper(s)  
• 6 cup(s) Pacific Natural Foods Organic Broth Organic Low Sodium Chicken Broth  
• 4 cup(s) water  
• 1 cup(s) bean sprouts
• cilantro to taste (optional)

Preparation:

Begin with a sweating the garlic and ginger in a large stock pot. Put bok choy, mushrooms, carrots, water chestnuts, red pepper flakes, water and broth into the soup pot; stir to combine. Cover and bring to a boil over high heat. Reduce heat to low and simmer, partly covered, for about 15 minutes. Add the cabbage and cook for an additional 15 minute. Toss in snow peas, scallions, green & red peppers, bean sprouts finish for 15 more minutes of simmering. Stir in soy sauce and (optional) cilantro. Finish at low simmer an additional 10 minutes.

Creamy Mushroom Chicken Primavera

Course: main meals

PointsPlus™ Value:    6
Servings:  2

Preparation Time:  15 min
Cooking Time:  15 min
Level of Difficulty:  Easy

Ingredients:

• 1/2 small raw onion, finely chopped  
• 1/4 cup (s) sweet red pepper(s), diced  
• 1/2 small carrots, julienne  
• 6 oz. broccoli Florets (plain)  
• 1 lb mushroom caps, sliced and diced
• 4 oz cooked whole wheat pasta
• 1/4 cup(s) pasta water  
• 1-1/2 cup(s) fat-free chicken broth  
• 3 clove(s) garlic clove(s), minced (medium)  
• 1/2 cooked chicken breast, 1/4 inch cubes  
• 1/8 cup(s) water chestnuts  
• 4 tbsp condensed cream of mushroom soup
• 2 scallions finely sliced on the diagonal
• 1 tsp Argon Corn Starch  
• 1/4 cup(s) fat-free skim milk
• 2 tsp reduced grated parmesan cheese
• parsley

Preparations:

Boil pasta, drain and reserve ¼ cup of pasta water. Cool and put aside for later.  Fill the sauce pan again with water and bring to a slow boil. Keep it on standby while you prepare the sauce.

In a nonstick skillet start cooking mushrooms until the mushrooms release water and shrink. Once you see the mushrooms have darkened and shrunk, it’s important to add the garlic. After about 1 minute or so, add ¼ cup of the chicken stock to the pan to stop the garlic from burning.  Toss in the onions and carrots, cook for 3 minutes. Throw the broccoli, water-chestnuts into the pool next. After sautéing for about 2-3 minutes add red peppers.  Mix in the rest of the chicken broth, skim milk and condensed soup to the pan and stir to work out any lumps. Toss in the cooked chicken breast, reduce to thicken.

Turn up the water on the pot you have standing by.  Mix corn starch and pasta water together in a small cup. Turn up the heat to medium, adding half of the mixture at a time to adjust the thickness. Continue at this temperature for a few minutes to cook out the starch flavor.

Portion out equal amounts of pasta per person.  Drop the serving of pasta back into the boiling water you have on standby. Strain out the portion and plate. Repeat this for the second plate. Let both pastas sit for a minute to evaporate the surface moisture. Then pour the sauce over the pasta on each plated serving.  Garnish with parmesan cheese, parsley and scallions.  There will be a high veggie to pasta ratio …is that a bad thing?

Delicious Guilt Free Brownies

I happen to have Dr. Oz on in the background, and caught a glimpse of Rocco Dispirito making brownies.  These brownies had a bit of a twist. Dr Oz brought back Rocco Dispirito to do a segment called “The Best Thing I Ever Ate Under 100 Calories.”  The key ingredient to the making these brownies is the use of black beans.  In doing so, they are less than 100 calories each!  In fact, each brownie is only 88 calories if you split the 8×8 pan into 12 pieces.  If you use the Spenda & water option the calories reduce and PointsPlus is only 2 each.

Ingredients:

• 15 oz canned black beans, rinsed and drained
• 1/4 cup unsweetened cocoa powder
• 1 tsp expresso powder
• 3/4 cup liquid egg substitute
• 3 tbsp whole wheat pastry flour
• 3/4 cup agave nectar (or 12 packets of splenda with fiber dissolved in 3/4 cup water)
• 1 tbsp unsalted butter, melted
• 1 tsp vanilla extract

Preparation:

Preheat your oven to 350 degrees. Prepare an 8×8 baking dish with non-stick spray.

Place the black beans, cocoa powder, egg substitute, espresso powder and flour in a food processor and blend until the mixture has no lumps at all.  Add the vanilla, agave (or Splenda & water) and butter, blend again until everything is fully mixed.

Pour the brownie mix into the greased 8×8 pan and bake for 20 minutes.  Also, make sure to turn the 8×8 baking pan halfway through.  Turn the temperature down to 300 degrees and bake for another 5-8 minutes or until a toothpick comes out clean.  Be careful not to overcook the brownies either though!

Let the brownies cool completely until they reach room temperature. Place the brownies in the fridge for 3 hours. Cut them into 12 squares and serve. Refrigerate leftovers.

The Secrets of Ginger

Ginger has been revered in Indian and Chinese civilizations for over 5000 years for its powerful health imparting properties. In fact, Indian ginger is said to have the most potent medicinal properties.

Preparation and Storage
In Asian cooking ginger is almost always used fresh, either: minced, crushed or sliced. Fresh ginger can be kept for several weeks in the salad drawer of the refrigerator. Dried ginger should be ‘bruised’ by beating it to open the fibers, then infused in the cooking or making ginger beer and removed when the flavor is sufficient. Ginger is to be store dried and powdered ginger in airtight containers.

Culinary Uses
Fresh ginger is essential to Asian and oriental cookery. It is used in pickles, chutneys and curry pastes and the ground dried root is a constituent of many curry powders. Tender young ginger can be sliced and eaten as a salad. Sometimes the roots will produce green sprouts which can be finely chopped and added to a green salad. In the West, dried ginger is mainly used in cakes and biscuits, especially ginger snaps and gingerbread. Ginger is also used in puddings, jams, preserves and in some drinks like ginger beer, ginger wine and tea. Pickled ginger is a delicious accompaniment to satays and a colourful garnish to many Chinese dishes. Preserved ginger is eaten as a confection, chopped up for cakes and puddings, and is sometimes used as an ice cream ingredient.

Attributed Medicinal Properties
Ginger has long been ascribed aphrodisiac powers, taken either internally or externally. It is mentioned in the Karma Sutra, and in the Melanesian Islands of the South Pacific it is employed ‘to gain the affection of a woman’. Conversely, in the Philippines it is chewed to expel evil spirits. Ginger is a known diaphoretic, meaning it causes one to sweat. It was recorded that Henry VIII instructed the mayor of London to use ginger’s diaphoretic qualities as a plague medicine.

Ginger is most commonly known for its effectiveness as a digestive aid. By increasing the production of digestive fluids and saliva, Ginger helps relieve indigestion, gas pains, diarrhea and stomach cramping. The primary known constituents of Ginger Root include gingerols, zingibain, bisabolenel, oleoresins, starch, essential oil (zingiberene, zingiberole, camphene, cineol, borneol), mucilage, and protein. Ginger root is also used to treat nausea related to both motion sickness and morning sickness. Ginger has been found to be even more effective than Dramamine® in curbing motion sickness, without causing drowsiness. Ginger’s anti-inflammatory properties help relieve pain and reduce inflammation associated with arthritis, rheumatism and muscle spasms. Ginger’s therapeutic properties effectively stimulate circulation of the blood, removing toxins from the body, cleansing the bowels and kidneys, and nourishing the skin. Other uses for Ginger Root include the treatment of asthma, bronchitis and other respiratory problems by loosening and expelling phlegm from the lungs. Ginger Root may also be used to help break fevers by warming the body and increasing perspiration.

• Danish researchers found that ginger can block the effects of prostaglandin – a substance that cause inflammation of the blood vessels in the brain and can lead to migraines.
• Ginger was found to be effective for relieving the severity of nausea even in cases of pregnancy.
• Many women claim that ginger tea helps rid them of menstrual cramps.
• It has anti-inflammatory properties that can lessen the pain of rheumatoid arthritis.
• Respiratory infections – it is well known for its warming action on the upper respiratory tract, so it has been used to treat colds and flu.
• It has been found to be effective in cramps caused by stomach gas. Ginger also stimulates digestion.
• It has a wholesome effect on the circulatory system as it makes the platelets less sticky and is of great benefit in case of circulatory disorders.
• As a mood enhancer, ginger’s cineole content may help contribute to stress relief.         
• It is a great mouth freshener and ginger tea has vastly refreshing properties.

Turkey Sandwich & Cheetos (PointsPlus Friendly) Lunch

Ingredients:

• 2 slices light whole wheat bread  
• 3 slices deli-sliced turkey  
• 3 slices tomato  
• 1/4 cup pico de gallo  
• Spinach Leaves
• Sliced Cucumbers
• 2 tsp Hellmann’s Light Mayonnaise  
• 1/2 cup(s) alfalfa sprouts
• 9 piece(s) Cheetos® Cheetos Puffs, or 14 baked

Preparation:

Spread 1 teaspoon of Mayo over the two slices of whole wheat bread. Lay out the turkey slices and top with spinach. tomato, pico de gallo, cucumber, and alfalfa sprouts.
Enjoy with Cheetos.

At the end of the day we are only talking about 5 PointsPlus 

Roasted Poblano Pepper and Corn Chicken Soup

Ingredients: 

Poaching Liquid:

• 16 ounces boneless, skinless, white meat chicken  (only 12 oz after cooking)
• ½ green pepper, finely chopped
• 1 small onion, finely chopped
• 3 garlic cloves, minced
• 1 lime, juiced
• ½ teaspoon ground coriander
• ½ teaspoon ground cumin
• ½ teaspoon ground oregano
• 1 teaspoon extra virgin olive oil
• 1 teaspoon cracked black pepper
• 1 bay leaf
• 4 cups fat free, low/no sodium chicken stock
• 2 cups water

For the soup:

• 1 small onion
• 6 large Poblano peppers
• 1 large Red bell pepper
• 3 garlic cloves, minced
• 1 small carrot halved then sliced
• 1 teaspoon Ancho chili pepper powder
• ½ teaspoon ground coriander
• ½ teaspoon ground cumin
• ½ teaspoon ground oregano
• 1 teaspoon extra virgin olive oil
• 1 teaspoon cracked black pepper
• 2 cup defrosted kernels
• 1 jalapeño pepper, finely chopped, optional for a spicy soup
• 1 cup of stock
• 1 cup of water

Preparation:

In a food processor finely chop 1/2 onion & green pepper, along with 3 cloves of garlic.  In a large pan (big enough to hold 8 cups of liquid and two 8 ounce chicken breasts) heat 1 tsp olive oil and add the vegetables.  Sauté for a few minutes, then and add the dry spices, continue cooking.  After another minute or so add 2 cups of water, 4 cups of chicken stock, the lime juice and bay leaf and bring to a boil. Reduce to a simmer and add the 2 chicken breasts.  Cover to pouch for 45-60 minutes or until done. Remove the chicken breasts and set aside to cool. Shred the chicken and reserve the pouching liquid.

Preheat broiler. Clean the peppers first, by cutting off the tops, removing the seeds and veins. Then cut the peppers in half so that you can lay them skin side up. Place Poblano and Red bell peppers on a baking sheet and char evenly to blacken skins. Place peppers in a large bowl and cover with plastic wrap to steam peppers and loosen flesh from skin. Coarsely chop Poblano and Red peppers. Add to a food processor, purée with a little stock until smooth, then set aside.

In a soup pot, heat 1 tsp olive oil. Add the other the chopped onion, carrot and Jalapeno for pepper. After a few minutes of cooking, add the other half of oregano, coriander, ancho chili and cumin to toast.  Stir a few minutes over medium-high heat, add the other 3 chopped cloves of garlic, cook for a minute more then add the corn.

Finish with the pepper purée, reserved poaching liquid and thin the soup to desired consistency with additional 1 cup of water and 1 cup of chicken stock. Simmer soup for 30 minutes on medium.

When ready to serve add chicken and cook to warm the meat through.  You can garnish with chopped chives or lime slices, cilantro, etc.

Makes about 10 servings less than 4 PointsPlus per 8 ounce serving.

Turkey Sandwich, Chips and Salsa plus an Apple – only 8 PointsPlus

Someone I know started Weight Watchers the other day. So I’ve been working out some menus for her to eat that fit her PointsPlus Program.  In my opinion this is a great lunch you can eat every day.

Assuming your program points are something like only 24 daily.  How can this be a bad thing?  It doesn’t seem possible that this is acceptable.  BUT IT IS!

What’s for Lunch? Turkey on light wheat with mayo, lettuce and tomato; chips and salsa; apple

Subtotal PointsPlus™ values | 8

Ingredients:

• 2 slice(s) light whole wheat bread | 2 PointsPlus values
• 3 oz turkey breast lunch meat (3 1/2-inch square) | 2 PointsPlus values
• 2 tsp reduced-calorie mayonnaise | 1 PointsPlus value
• 3 slice(s) tomato(es) | 0 PointsPlus values
• 3 lettuce leaves | 0 PointsPlus values
• 1 medium apple(s) | 0 PointsPlus values
• 12 item(s) baked low-fat tortilla chips | 3 PointsPlus values
• 1/4 cup(s) salsa | 0 PointsPlus values

Singapore (Not Rice) Cabbage Noodles

One of my favorite dishes of all time is Singapore Rice Noodles.  However, it’s very high in sodium and carbohydrates.  Here is my healthier alternative to this fabulous dish.

Ingredients:

• ½ head of thinly sliced cabbage
• 2 large eggs
• 2 tbsp curry powder
• ¼ tsp oriental sesame oil
• 5 tsp peanut oil
• 8 ounces medium shrimp, shelled and deveined 41-50 count)
• 2 tbsp minced fresh ginger
• 3 garlic cloves, minced
• 2 fresh hot chili pepper, partly seeded and slivered if you’re scared of heat
• 3 ounces Chinese barbecue pork or smoked ham, cut into 1/4 inch julienne
• ½ red bell pepper, cut into 1/4 inch julienne
• 1 green bell pepper, cut into 1/4 inch julienne
• 12 whole scallions cut diagonally into 1 inch lengths
• 1 carrot cut into strips 1 ½ inch lengths
• 1 ½ cups fresh bean sprouts
• ½ cup (no or low sodium) chicken broth
• 2 tbsp soy sauce
• 2 tbsp dry sherry
• 1 tbsp Sriracha
• Cilantro for garnish

Preparation:

Heat up 1 tsp of the peanut or vegetable oil into a heavy skillet or wok. Pour in and scramble the eggs until just set; turn out onto a plate, julienne and reserve.

Return the skillet/wok to moderately high heat and spoon in 1 tsp of the oil. Add the shrimp and stir fry until just barely cooked, but seared. Remove the shrimp and set aside for later

Return the skillet/wok to moderately high heat; add another 1 tsp of the oil. Add the pork and stir fry until seared, about 1 minute. Remove and reserve.

Return the skillet/wok to moderately high heat; add another 1 tsp of the oil. Add carrot first and cook for about 1 minute, then the ginger, garlic, chilies,  stir fry until fragrant, about 30 seconds. Add the Chinese pork or ham and red and green bell peppers and stir fry for 30 seconds.

Deglaze with a few tablespoons of water and cook until it boils away. Push the ingredients to the sides of the wok and add the remaining 1 tsp of oil. Add 1/2 of the scallions plus the bean sprouts and cabbage; toss over high heat until very hot, a couple of minutes.  Pour in the chicken broth and bring to a boil to reduce.

Return the shrimp and pork to the skillet/wok and add the soy sauce, curry, sesame oil and sherry and Sriracha. Boil and reduce to thicken; mix well and season to taste.

Add the reserved scrambled eggs and remaining scallions.

Serves 4-6

Insane Ciabatta Salmon Salad Sammies

I know everyone is so concerned about bread; and how bad it it for you.  Look! Ciabatta bread is not that bad for you. Compensate for the bread with Salmon and your own mayo. It tastes sooooo good! Take the good with the bad and try this. This sammie will make you cry, it’s so good!

Ingredients:

• 2 grilled salmon fillets (about 7 ounces each), skin removed, fish flaked
• 2 green onions, finely chopped
• 1/2 cup of your favorite Aioli

My Aioli:

• 1 1/2 tablespoons finely chopped shallot
• 1 teaspoons fresh lemon juice
• 2 egg yolks
• 1 teaspoon Dijon mustard
• 1 cup virgin olive oil
• 1/2 teaspoon cold water
• 1 teaspoons Sherry wine vinegar
• 1 1/2 teaspoons finely grated lime peel
• 2 teaspoon Rosemary minced 
• 2 clove Garlic minced
• Coarse sea salt
• Freshly ground black pepper

Combine shallot, lemon juice, rosemary, garlic, mustard, vinegar, and lemon peel in medium bowl. Cover; let stand 30 minutes. Whisk in egg yolks and olive oil to create emulsion add water if too thick. Season with salt and pepper. Cover; chill 2 hours. DO AHEAD Can be made 1 day ahead. Keep chilled.

Arugula or other greens

4 4-inch squares ciabatta (Target and Meijers Sells them if you can’t find)

Preparation:
Place first 2 ingredients in medium bowl; stir in Aioli to taste. Season with salt and pepper. Halve each bread square horizontally. Top 4 pieces with arugula or greens of your choice, then salmon; cover with remaining bread.

Ohhhh happy day!!!!!!