Jambalaya

 



Serves: 4 
One Serving: 1 ½ cups
PointsPlus: 6

INGREDIENTS:

6 oz. fully cooked chicken sausage, sliced into coins

1 14 oz. can fire-roasted diced tomatoes (not drained)

1 onion, chopped

1 green bell pepper, seeded, chopped

1 cup chopped celery

1 cup low-sodium fat-free chicken broth

½ cup uncooked brown rice

1 tbsp chopped garlic

1 tsp Cajun seasoning

½ tsp hot sauce, or more to taste

¼ tsp dried oregano

¼ tsp dried thyme

6 oz. raw shrimp, tails removed, deveined, chopped

Salt and pepper     

DIRECTIONS:

1.  Cook brown rice, according to package directions.

2.  Sautee onion until soft. Add in celery and bell pepper. When all cooked to your liking, add all other ingredients, except shrimp.

3.  Bring to a boil, and then reduce heat to medium low. Cover and simmer until veggies are tender. Add rice and shrimp (if using), and re-cover. Continue to cook until shrimp are tender and cooked through, about 6 minutes.

4.  Season with salt and pepper, to taste.

 Adapted From: Hungry Girl – www.hungry-girl.com

30 Dinners

  1. Easy Chicken Tacos – 6pp - http://cocosrecipes.blogspot.com/2012/09/easy-chicken-tacos-2-tacos-6pp-serves-6.html

2.   Parmesan-Crusted Pork Chops – 7pp - http://cocosrecipes.blogspot.com/2012/03/parmesan-crusted-pork-chops.html

3.      Barbacoa Beef – 4pp -  http://www.skinnytaste.com/2010/04/barbacoa-beef.html

Corn Salsa – 0pp - http://www.skinnytaste.com/2010/02/corn-salsa-with-lime.html

Brown Rice

4.      Stuffed Buffalo Chicken Breasts – 5pp – http://www.skinnytaste.com/2012/07/stuffed-buffalo-chicken-breasts.html

Veggies

5.      Skinny Chicken and Broccoli Alfredo – 8pp - http://www.celebrations.com/content/skinny-chicken-broccoli-alfredo

6.      Quinoa, Cheddar, Zucchini Bake – 7pp - http://fountainavenuekitchen.com/quinoa-cheddar-and-zucchini-bake/

7.      Chile Lime Chicken Burgers – 3pp - http://iowagirleats.com/2012/03/28/homemade-trader-joes-chili-lime-chicken-burgers/  

Thin Bun 3pp, Reduced Fat Pepper Jack Slice – 1pp

Oven Fries or WW Onion Rings – 4pp

8.      Ranch Cheddar Chicken – 5pp – Instead of mayo, use FF Greek yogurt. http://bunsinmyoven.com/2012/07/26/ranch-cheddar-chicken/

Veggies

9.      Skinny Chicken Enchiladas – 4pp – http://www.skinnytaste.com/2010/02/chicken-enchiladas.html

10.   WW Beef and Broccoli – 5pp - http://www.weightwatchers.com/food/rcp/RecipePage.aspx?recipeId=225421

Brown Rice

11.   Summer Lime Chicken – 6pp - http://cocosrecipes.blogspot.com/2012/03/summer-lime-chicken-and-veggies.html

Veggies

12.  Brown Rice Pasta w/Red Peppers and Feta – 7pp – http://cocosrecipes.blogspot.com/2012/08/brown-rice-pasta-wred-peppers-and-feta.html

13.   Orange Chicken (7) and “Fried” Rice (4) – 11pp – http://cocosrecipes.blogspot.com/2012/03/summer-lime-chicken-and-veggies.html

14.   Blue Cheese Chicken – 6pp – Use Ranch Cheddar Chicken recipe, sub blue cheese

Veggies

15.   Chicken Enchilada Casserole – 6pp -  http://cocosrecipes.blogspot.com/2012/08/brown-rice-pasta-wred-peppers-and-feta.html

16.    Easy Pad Thai – 8pp – Points are w/out peanuts. - http://browniesfordinner.com/2010/05/11/easy-pad-thai/

17.   Slow Cooker Honey Sesame Chicken – 6pp (Points are with agave instead of honey) - http://www.sixsistersstuff.com/2012/01/slow-cooker-honey-sesame-chicken-recipe.html

Brown Rice and Veggies

18.  Orange Thai Beef Skewers – 6pp – http://www.ourbestbites.com/2009/05/orange-thai-beef-skewers/

Inside Out Chinese Spring Roll Salad – 4pp - http://www.betterrecipes.com/blogs/daily-dish/2012/03/20/chinese-recipe-contest-winner/

19.   Greek Turkey Meatballs – 6pp - http://www.skinnytaste.com/2010/08/greek-turkey-meatballs.html     

Skinny Tzatziki Sauce – 0pp -     http://www.skinnytaste.com/2010/08/skinny-tzatziki.html

Veggies

20.   Barley Corn Salad w/Grilled Chicken –

21.   Hungry Girl’s Mega Mac & Cheese – 4pp -  http://www.doctoroz.com/videos/hungry-girls-mega-mac-cheese

22.   Panko-Crusted Stuffed Chicken – 7 pp -     http://www.fortheloveofcooking.net/2011/06/panko-crusted-chicken-stuffed-with.html

23.   Petite Turkey Meatloaves – 5pp – http://www.skinnytaste.com/2009/03/petite-turkey-meatloaves-45-pts.html

Garlic Mashed Potatoes – 4pp – http://www.skinnytaste.com/2008/03/garlic-mashed-potatoes-3-ww-points.html

Veggies

24.   Cheese and Chicken Shells – 9pp – http://www.lifeinthegreenhouse.com/2011/08/cheese-and-chicken-shells.html

Steamed Veggies or Salad

25.   BBQ Chicken Pizza – 9pp – WW Ultimate Five Star Recipes, p. 144

Salad

26.   Crockpot Santa Fe Chicken – 5pp – http://www.skinnytaste.com/2009/02/crock-pot-santa-fe-chicken-425-pts.html

Brown Rice

27.   Chicken Rollatini – 5pp – http://www.skinnytaste.com/2011/04/chicken-rollatini-with-spinach-alla.html

Veggies

28.   Lasagna Bolognese – 8pp – WW Ready, Set, Go! Cookbook, p. 184

29.   Turkey Sausage and Warm Potato Salad – 6pp – WW Ready, Set, Go! Cookbook, p. 102

 Veggies

30.   Baked Potato Soup – 5pp -  http://www.skinnytaste.com/2011/02/baked-potato-soup.html                       

Easy Chicken Tacos

2 tacos = 6pp

Serves 6

To warm the tortillas, wrap them in foil and heat in a 350-degree oven for 15 minutes. Top the tacos with shredded lettuce, grated cheese, diced avocado, tomato, and sour cream.

Ingredients

• 3 tablespoons unsalted butter
• 4 garlic cloves, minced
• 2 teaspoons minced chipotle chiles in adobo sauce
• 1/2 cup orange juice
• 1 tablespoon Worcestershire sauce
• 3/4 cup chopped fresh cilantro leaves
• 4 boneless, skinless chicken breasts (about 1 1/2 pounds)
• 1 teaspoon yellow mustard
•   Salt and pepper
• 12 (6-inch) flour tortillas (or corn)

Instructions
1. POACH CHICKEN Melt butter in large skillet over medium-high heat. Add garlic and chipotle and cook until fragrant, about 30 seconds. Stir in orange juice, Worcestershire, and ½ cup cilantro and bring to boil. Add chicken and simmer, covered, over medium-low heat until meat registers 160 degrees, 10 to 15 minutes, flipping chicken halfway through cooking. Transfer to plate and tent with foil.

2. SHRED AND SAUCE Increase heat to medium-high and cook until liquid is reduced to ¼ cup, about 5 minutes. Off heat, whisk in mustard. Using 2 forks, shred chicken into bite-sized pieces and return to skillet. Add remaining cilantro to skillet and toss until well combined. Season with salt and pepper. Serve with tortillas.

Recipe from Cook's Country TV

Brown Rice Pasta w/Red Peppers and Feta

Serves: 4
WW PointsPlus: 7 

INGREDIENTS:

4 cups cooked brown rice pasta, shaped (penne, farfalle, rigatoni, etc.)

2 garlic cloves

1/4 cup lemon juice (or half a lemon)

1 tbsp Dijon mustard

1 tbsp balsamic vinegar

drizzle of olive oil (2 tbsp maximum)

1/4 cup Italian parlsey (set aside 1 tsp)

1/2 red bell pepper, diced

3-4 oz crumbled feta

black pepper, to taste


DIRECTIONS:

1. Boil water and cook pasta according to package directions.

2. Meanwhile, combine garlic, lemon juice, mustard, vinegar, oil, tsp parsley, and black pepper in a blender or small food processor and puree. 

3. Put pasta in a bowl and stir in sauce, bell pepper (I sauteed mine first), feta, and remaining parsley.  Stir and add any additional black pepper, if desired. 


COMMENTS:

1. This was a delicious and filling dinner.  I bulked up the pasta by cooking some sweet turkey sausage and turkey kielbasa to go into the pasta.  It got rave reviews from the family. :)

2. The 7pp per serving is just for this pasta recipe.  It does not include the added turkey sausages.  Add additional PointsPlus if you add a protein. 

Cilantro Thai Grilled Chicken

(serves 4)


INGREDIENTS:
2 garlic cloves, coarsely chopped
1/2 cup cilantro
2 tablespoons Asian fish sauce (or 1 tablespoon of reduced sodium soy sauce)
1 tablespoon toasted sesame oil
4 boneless skinless chicken breasts


DIRECTIONS:

1. Place first four ingredients in a food processor and process until smooth.

2. Pour marinade over chicken breast and let flavors sink in for 15 minutes in the refrigerator.
Prepare your grill or broiler.

3. Cook until temperature registers 165F on the meat thermometer. Let the chicken breasts rest for 5 minutes before serving, to prevent the meat from drying.

Cilantro Thai Grilled Chicken w/Quinoa and Tomato Salad and Sauteed Veggies

* See the original recipe in this cool food blog: http://www.artsy-foodie.com/2008/09/wonderful-tasting-chicken-breast-recipe.html

Summer Lime Chicken and Veggies

Summer Lime Chicken is a delicious recipe to liven up chicken breasts. The flavors of lime, cilantro, and garlic combine well to create a great citrus taste that's very light and fresh. This marinade is one of my favorites for grilling chicken breasts, and it also tastes great on lean pork chops.

Once you make the marinade, you should let the chicken marinate for 20-30 minutes. You want to give it enough time to combine the flavors and soak into the chicken, but you don't want to let the lime juice sit on the meat for too long (it will get tough!).



INGREDIENTS:
1 lb boneless, skinless chicken breasts, pounded thin
2 tbsp olive oil
3 limes, juiced
4 cloves garlic, minced (or to taste)
1/4 tsp salt
1/4 tsp pepper
1 bunch cilantro, chopped fine

DIRECTIONS:
1. Combine all ingredients and pour over pounded chicken. Let marinate for 20-30 minutes. Grill until done; internal temperature should be about 160 F.

I usually serve this meal with some kind of mixed vegetables. One of my favorite combinations (pictured here), is broccoli, green beans, tomatoes, and garlic. I usually steam the veggies in a microwave steamer for about 7 minutes. I also cut the green beans into pieces, so they are easier to handle and eat. After steaming, I heat a small amount of olive oil in a large skillet and add minced garlic (having a jar of minced garlic in the refrigerator is very handy!) and steamed veggies. I cook them on medium to low heat until the veggies are a little softer. When ready, I turn off the fire and toss in my chopped tomatoes. This way, they get warm but not mushy.

Parmesan-Crusted Pork Chops

PointsPlus value per serving: 6
Prep: 5 minutes
Cook: 7 minutes

INGREDIENTS

4 (4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick)
1 egg white, lightly beaten
1/2 cup panko (Japanese bread crumbs)
1/4 cup (1 ounce) grated Parmesan cheese
1/4 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon extra-virgin olive oil
4 lemon wedges
2 teaspoons chopped fresh thyme

DIRECTIONS

1. Place pork between 2 sheets of plastic wrap; pound to an even thickness (about 1/4 inch) using a meat mallet or small heavy skillet.

2. Place egg white in a shallow dish. Combine panko, cheese, salt, and pepper in a shallow dish. Dip pork in egg white; dredge in panko mixture, pressing gently with fingers to coat.

3. Heat oil in a large nonstick skillet over medium heat. Add pork; cook 3 to 4 minutes on each side or until lightly browned. Squeeze 1 lemon wedge over each pork chop; sprinkle evenly with thyme.

Yield: 4 servings (serving size: 1 pork chop).

Per Serving: Calories - 253, Fat - 12g, Protein - 27.4g, Fiber - 0.6g, Carbohydrates - 6.2g

*I used Italian Seasoning flavored panko crumbs.


Recipe is from the cookbook Weight Watchers: Our Best Quick & Easy Meals