recipe's sticky

[Mary Ann]

This recipe is called Hawaiian Chowder, and it's from Covert Bailey's book, Smart Eating. Here's what they say:


Most chowders are loaded with creamy calories. This one is tomato based, low in fat, costs little, and is easy to prepare. We guarantee you'll scrape the bottom of the pot to finish it! Serve with crusty French bread for "dunking."

Serves 10 (I reduce it to 4; I'll explain as we go along)

1 onion, chopped (I use a small one)
1 green pepper, chopped (I use a half one. Nah, I often throw the whole thing in! )
1 clove garlic, minced
1 teaspoon oil
4 cups (1 28 oz can) Cajun style stewed tomatoes (I use two cups of regular stewed tomatoes or my home canned tomatoes and add a teaspoon of Paul Prudhomme's Cajun seasoning)
1/2 teaspoon dried thyme
2 cups dry white wine (or one, if reducing the recipe)
2 cups water (or one, for half a recipe)
2 tablespoons lemon juice (or one)
2 potatoes, peeled and diced (oh criminy, who peels potatoes anyway?!?! Reduced recipe uses one)
2 1/2 pounds fish (red snapper, sole, tuna, etc) (I use one pound, and cod or tilapia work fine)

In a large, heavy bottomed pot, brown onion, green pepper, and garlic in oil. Add tomatoes, thyme, wine, water, and lemon juice. Bring to a boil, simmer 30 minutes. Add potatoes, cook 15 minutes or until soft. Cut fish in 1-inch cubes, add to soup, and cook 2-3 minutes or just until fish flakes. Serve with French bread.

Caution: It's easy to overcook fish--- be ready to eat before you add it to the pot.

Per serving: 233 calories
3 grams fat
10% calories from fat

And for those that count exchanges, it's .8 meats and 1.4 fruits and vegetables, 0 milks and 0 breads and cereals.


I've also put everything together earlier in the day and got it cooked through, and then reheated it right before I'd need to add the fish. I loff it leftover, too!

[ride4fun]

Its Sheryl's recipe:

Cilantro Chicken Recipe
Recipe is from Sunset Magazine and I stole from recipezaar.com
4 servings/ 185 calories/4.9 G Fat PLUS any sides

4 servings
25 min 10 min prep
4 boneless skinless chicken breast halves (2 lb. total)
1/4 cup lime juice
1/2 cup chopped fresh cilantro
6 garlic cloves, chopped
1 tablespoon honey
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon pepper

Pound the chicken breasts to an even thickness (about 1/2 in.) and place in a shallow baking pan.
In a small bowl, mix lime juice, cilantro, garlic, honey, olive oil, salt, and pepper. Pour over chicken and turn pieces to coat evenly. Cover and chill at least 30 minutes or overnight.
Lay chicken on a grill over medium heat (you can hold you hand over the surface only 4 to 5 seconds) and cook, turning once, until no longer pink in the center, 4 to 6 minutes per side.

[TandB]

Egg Shake

2-4 raw eggs (If you eat two eggs cooked start with two raw. If it doesn't feel filling enough add another egg. I use 3 currently. If I don't get breakfast I use 4.)

Flavored non-dairy creamer (liquid) Just enough for taste really. If you don't like it, use what you do like, ie regular vanilla. You can use the powered stuff but you need to make sure you have enough liquid to make it non gritty. My mom likes Hazlenut. I like the French Vanilla. International Delight doesn't work for this.

Whey Protein - chocolate Use whatever the serving size is. Usually 1-2 scoops. (The other flavors are gross. This is where the chocolate milk comes in.)

Milk or water - I use milk. I pour in about a cup or so. If you want to think that you have more to "eat" then add more. You really don't need a lot.

Blend until smooth. It will look like a lot, but it is alot of "fluff" It will go down as it sits. It will also seperate some so make sure you shake before drinking.

You can make it the night before, put it in the fridge and you are ready to rock for the next day. It will keep for a couple days.

[Newfygirl]

Lemon-Tarragon Salmon (makes 6 servings)

2 lemonds, divided
1 shallot, peeled and chopped
2 tbs corn oil
1 tbs chopped fresh tarragon
1 salmon fillet

heat oven to 400. Zest and juice 1 lemon. Slice remaining lemon and set aside. In skillet over medium-high heat, cook shallots and 2 tbs lemon juice in oil 5 min. Stir in tarragon.

place salmon on foi-lined baking sheet coated with olive oil flavored cooking spray. Spread shallot mixture over salmon. Sprinkle with 1 tbs lemon zest. Add salt and pepper if desired.

Roast 20 minutes, increase temp to broil Top fish with lemon slices, broil 2 minutes or until carmelized.

cal per serving: 261, protein 30g, carb 2g, fiber 0g chol 83 mg, sod 455 mg, fat 2g

I made this on wednesday and it was awesome!

[Mary Ann]

Oooh, I found this one in the Weight Watchers 5 Ingredient 15 Minute Cookbook. I picked up this book for days when I'm flying in from the barn and have to have something on the table fast. This soup is absolutely delicious! And guess what? Only 2 points per serving! And it's purdy, too!


Sausage and Black Bean Soup

Cooking spray
6 oz turkey kielbasa, sliced
1 cup green, red, or yellow bell pepper (I used the frozen Bird's Eye Pepper Stir fry stuff; it has onions in it too)
1 14 1/4 oz can fat free, less sodium chicken broth
1 15 oz can black beans, drained and rinsed
1/4 cup picante sauce or salsa
Chopped cilantro (optional)

1. Coat medium saucepan with cooking spray; place over medium-high heat until hot. Add sausage and saute 1 minute until sausage begins to brown. Add peppers; saute 1 minute.

2. Add broth; bring to a boil. Reduce heat to low; add beans and picante sauce and simmer 5 minutes covered. Top with cilantro if desired. Yield: 4 (1 cup) servings.


And here's the rest of the nutrition info:

Exchanges: 1 starch, 1 lean meat

Calories: 109
Carbohydrates: 17.1g
Fat: 1.2g (saturated .4g)
Fiber: 3.6g
Protein: 9.4g
Cholesterol: 15mg
Sodium: 868mg
Calcium: 38mg
Iron: 1.6mg

[Sheryl]

oooh MA, that sounds great! Think it would work with any low fat sausage? I have the Amy's organic chicken sausage.

[Mary Ann]

Is it kielbasa-like sausage? Sorta brat-like? I don't see why not.

I left it on the stove today after lunch (hubby was working from home) and let it cool. When it was time to put away the leftovers I had to try another bite, and it was even better having had time to let the flavors mingle. This one'll be a favorite in my house; fast, easy, delicious, and low calorie!

[Sheryl]

I made the Sausage and Black Bean soup yesterday and it was very good. I used a little more picante and a spicey one at that it and it had a good kick. The sausage I used was what I had -- a low fat chicken/sun dried tomato combo. It tasted fine in it.

[ride4fun]

For people like me who rarely make time to really cook -- Hot Chocolate.
Take 1/4 cup slightly heaping or 1/3 cup scant fill of powdered milk, add a very heaping teaspoon of cocoa and a slightly rounded tsp of splenda -can use stevia or any sweetener - adjust amount of cocoa and sweetner to your tastes. fill mug with almost boiling water. Add 1/4 tsp of vanilla or almond extract. with the almond extract its really a treat to me. I can get the protein, carbs, sugars, fiber grams tonight if the WW group wants to compute the points.

[MJ]

Tater Tot Casserole

8 servings - 5 pts each

3 C. frozen hashbrowns
1 lb. lean ground beef
1 medium onion
21 oz Campbells low fat Cream of Chicken Soup (I use low sodium)
1 1/2 c. 2% Cheddar Cheese
3 1/2 C. cooked green beans, drained

Brown beef with onion. Stir in soup and beans. Spray 9 x 13 pan with Pam. Put beef and bean mixture in pan. Sprinkle on cheese. Top with hashbrown potatoes. Spray potatoes with Pam. Bake at 350 degrees for 30 minutes.

For Core = Use FF Cheese and count 2 points.

[Sheryl]

MJ - I made the recipe last fall. It was really really good! The kids thought it was weird, but DH and I loved it.

I hope nobody minds, but I stole Aerosmiths wonderful recipe and ran it through the big ole WW point finder:

Crock Pot Cookin' Chicken Enchilada Chili
main meals
POINTS® Value: 5
Servings: 6

1 1/4 pound uncooked boneless, skinless chicken breast
1 medium onion(s)
1 medium green pepper(s)
28 oz Del Monte Italian Recipe Stewed Tomatoes (2 cans)
30 oz S&W Chili Beans Zesty Sauce (2 cans)
10 oz canned enchilada sauce

Instructions
Spray slow cooker with cooking spray. Mix everything except the chicken in the cooker. Submerge the whole chicken pieces in the chili mixture. Cover and cook on low for 7-8 hours. Before serving, stir to break up chicken.

[Mary Ann]

This is very similar to the Chicken Enchilada Chili that Aerosmith posted on the Recipes board. Man, is that stuff GOOD! The chicken in it is to die for, and I'm not a big meat person!

[MJ]

Thanks Sheryl, I had wondered how Aerosmith's recipe would fit into WW.

DH and I both liked it but Cally didn't also. Maybe it's a kid thing even though, I guess she is an adult now but my kid. LOL

MJ

[Sheryl]

MA - that is Aerosmith's recipe. The WW calculator has you make weird choices - I can't say a can of an ingredient, rather the number of ounces. I was thinking it would work well with the chicken breast tenders they sell at Costco. Flash frozen chicken in these little 2oz strips.

[Mary Ann]

D'oh! You even said so! I guess I read too fast. It's really good soup, though!

*red faced Mary Ann*