Spring Rolls with Ginger-Carrot Dipping Sauce

Serves: 1
WW pp: 3

DIPPING SAUCE
2 TBSP carrot juice
2 tsp rice vinegar
1 tsp low-sodium soy sauce
1 tsp peeled and grated fresh ginger

1. Whisk together in small bowl for dipping sauce.


SPRING ROLLS
2 rice-paper wrappers
1/2 cup shredded carrots
1/2 cup red bell pepper strips
1 TBSP sliced scallions

1. Dip two rice-paper wrappers into a bowl of warm water until softened, about one minute. Transfer to work surface.

2. Top center of each wrapper with 1/4 cup shredded carrots, 1/4 cup red bell pepper strips, and 1 TBSP of sliced scallion.

3. Fold two opposite side in, then roll up to enclose filling. Serve with dipping sauce.


From: Fruits and Veggies A-Z


I did some with green bell pepper since I do not like red bell pepper. Next time I am going to saute the veggies and maybe add some others, like onion.

Greek Salad - Quinoa Tabbouleh Variation

Serves: 1
WW pp: 6

Greek Salad Ingredients

2 TBSP red-wine vinegar
1 tsp chopped fresh oregano or parsley
1 tsp olive oil
1/8 tsp salt
1 small tomato, chopped
1/2 green bell pepper, chopped
1/2 small cucumber, seeded and chopped
1/4 small red onion, thinly sliced
2 TBSP reduced-fat crumbled feta cheese

Directions:

Combine vinegar, oregano, olive oil, and salt in large bowl; add tomato, bell pepper, cucumber, and onion; toss to mix well. Sprinkle with cheese.


Quinoa Tabbouleh Variation:

Add 1/3 cup cooked quinoa, 2 thinly sliced scallions, 2 TBSP chopped fresh mint, and 1 TBSP lemon juice to the salad.


From: Fruits and Veggies A-Z


I served this salad with chicken breast sauteed in olive oil and seasoned with salt, pepper, oregano, dried basil, and dried thyme.

Lemon Chicken and Broccoli

Servings: 4
WW PointsPlus: 4

2 Tbsp all-purpose flour
1/2 tsp table salt, divided
1/4 tsp black pepper, freshly ground
12 oz uncooked boneless, skinless chicken breast, thinly sliced
2 tsp olive oil
1 1/2 cup(s) fat-free, reduced-sodium chicken broth, divided
2 tsp minced garlic
2 1/2 cup(s) broccoli, small florets
2 tsp lemon zest, or more to taste
2 Tbsp parsley, fresh, chopped
1 Tbsp fresh lemon juice


1. On a plate, combine 1 1/2 tablespoons of flour, 1/4 teaspoon of salt and pepper; add chicken and turn to coat.

2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook, turning as needed, until lightly browned and cooked through, about 5 minutes; remove to a plate.

3. Put 1 cup of broth and garlic in same skillet; bring to a boil over high heat, scrapping up browned bits from bottom of pan with a wooden spoon. Add broccoli; cover and cook 1 minute.

4. In a small cup, stir together remaining 1/2 cup of broth, 1/2 tablespoon of flour and 1/4 teaspoon of salt; add to skillet and bring to a simmer over low heat.

5. Cover and cook until broccoli is crisp-tender and sauce is slightly thickened, about 1 1/2 minutes. Stir in chicken and lemon zest; heat through.

6. Remove skillet from heat and stir in parsley and lemon juice; toss to coat. Yields about 1 cup per serving.


***Good served with rice, pasta, or couscous.

***I served this dish with Jasmine rice. Delicious. :)


http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=143881

Asian Beef Noodle Bowl

Servings: 4, 1 serving = 2 cups
WW PointsPlus: 7

12 ounces top sirloin steak, sliced very thin, across the grain
1 tablespoon white wine vinegar
1 teaspoon plus 2 teaspoons fresh grated ginger
2 (14-ounce) cans, or 4 cups, reduced-sodium beef broth
1 cup water
2 tablespoons reduced-sodium soy sauce
1 teaspoon minced garlic
Dash of hot pepper flakes
2 teaspoons granulated sugar
4 1/2 ounces fresh fettuccine
1 cup shredded carrots
1/4 cup chopped green onions
1 1/2 cups bean sprouts
4 tablespoons fresh, chopped cilantro
1/4 cup fresh chopped mint or basil (optional)


1. Place the sliced meat into a bowl or resealable bag. Sprinkle with the rice wine vinegar and add 1 teaspoon of the ginger. Toss and set aside.

2. Add the remaining ginger, broth, water, soy sauce, garlic, pepper flakes, and sugar to a large pot. Bring to a boil and let simmer 5 minutes.

3. While cooking, shred the carrots (if not prepackaged), and chop the green onions and herbs. After 5 minutes, add the noodles, carrots, and green onions. Cook for 3 minutes. Stir in the beef, bean sprouts, and half of the cilantro. Cook for 1 to 2 minutes, or until beef is no longer pink.

4. Remove from heat. Using tongs, portion the noodles, beef, and vegetables into four bowls. Then ladle the hot broth over the noodle mixture into bowls. Top with the remaining cilantro and fresh mint or basil if desired.

Skillet Chicken Parmesan

Servings: 4
WW PointsPlus: 9

1/3 cup bread crumbs
1/3 cup grated Parmesan cheese
1/2 tsp dried oregano
1/4 tsp garlic salt
1 large egg
4 boneless, skinless chicken breasts (about 1 lb)
1 tbsp olive oil
3/4 cup marinara sauce
3/4 cup shredded, part-skim mozzarella cheese

1. In a shallow bowl, mix together the bread crumbs, Parmesan cheese, oregano, and garlic salt. In another shallow bowl, beat the egg until frothy.

2. Wrap the chicken breasts in plastic wrap and place on a cutting board. Gently pound each breast with a mallet to an even thickness (about 1/2 inch). Dip each chicken breast into the beaten egg to coat, and then roll in the breadcrumb mixture.

3. Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken and cook for 4 to 5 minutes on each side, or until the chicken is browned and just cooked through.

4. Spoon the marinara sauce evenly on top of the chicken, and sprinkle the mozzarella on top. Cover the pan, reduce heat to low, and cook for 3 more minutes, or until the cheese melts.

**I served this recipe with broccoli florets and green beans that had been steamed for 3 minutes in the microwave. I added them to a chopped onion that had been sauteing in olive oil. Season with salt, pepper, garlic....to taste. :-)

Recipe Book: Eat What You Love by Marlene Koch

Quicker-Than-Take-Out Orange Chicken and Stir-Fried Rice

Quicker-Than-Take-Out Orange Chicken

Servings: 4
WW PointsPlus: 7

SAUCE
1/2 cup water
1/3 cup light orange juice (I used regular juice)
1/2 cup Splenda granulated sweetener
2 tablespoons brown sugar
3 tablespoons rice vinegar
2 tablespoons reduced sodium soy sauce
3 tablespoons lemon juice
1/4 teaspoon ground ginger
1/8 teaspoon red pepper flakes
2 tablespoons corn starch

CHICKEN
1 1/4 pounds boneless, skinless chicken breast, chopped
1 large egg, beaten
1/4 cup all-purpose flour
2 tablespoons canola oil
1 small red bell pepper, cut in strips
1 small onion, chopped

1. To make the sauce, in a medium saucepan, whisk together the first nine ingredients (water through pepper flakes). Place the pan over medium-high heat and bring to a low simmer.

2. In a small bowl, mix together 2 tablespoons of water and the cornstarch to create a slurry and whisk into the sauce. Bring the sauce to a low boil and cook for 1 minute, or until the sauce thickens and clears. Reduce the heat to low and allow to simmer.

3. Roll the chicken pieces in the egg and toss with flour to coat.

4. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add half of the chicken and cook 4 to 5 minutes, or until well browned on all sides and chicken is cooked through. Transfer the chicken to a bowl and cover. Heat the remaining oil and cook the remaining chicken pieces. Add the chicken to the bowl and set aside.

5. Add the red pepper and onion to pan and cook 4 to 5 minutes, or until slightly softened. Add the chicken to the pan and then the orange sauce. Stir to coat and serve.



Stir-Fried Rice

Servings: 4
WW PointsPlus: 4

1 large egg
2 large egg whites
1 tablespoon vegetable oil
3/4 teaspoon chopped fresh ginger
1/4 cup finely chopped carrots
1 (8-ounce) can sliced water chestnuts, drained
1 cup chopped fresh mushrooms
4 green onions, chopped (reserve green ends for garnish)
3/4 cup instant brown rice, cooked, then cooled (or two cups leftover white rice)
1 1/2 tablespoons oyster sauce
Fresh ground pepper
Frozen peas (optional)
Smoked turkey or ham (optional)

1. In a small bowl, whisk together the egg and egg whites. Lightly spray a large nonstick skillet with cooking spray, and place over medium heat. Pour in the eggs and swirl the pan to cook the eggs like a flat pancake. Turn once and cook until set. Remove from the pan and roll the egg pancake into the shape of a cigar. Slice across the egg to make thin strips.

2. Add the oil to the pan, and turn the heat to medium high. Add the ginger, carrots, water chestnuts, and mushrooms. Cook for 3 to 4 minutes, or until the vegetables are slightly soft. Add the white parts of the green onions and cook for one more minute.

3. Add the rice, oyster sauce, peas and/or meat, if desired, and stir well to coat. Cook on high for 1 to 2 minutes to "fry" rice and then reduce the heat to low and cook for about 5 more minutes or until rice and vegetables are thoroughly heated through. Add the pepper to taste and garnish with the green parts of the onion, if desired.