Willow's Recipes

Indian Takeout leftovers

2009-11-15T12:53:00.000-08:00

We love Indian foods, all of it, but particularly curries. We have in our neighborhood, fortunately or unfortunately, 2 great Indian restaurants, both of which deliver for free. I'm not saying that we overuse the privilege, but it has happened that we called for Indian twice in the same week.

The thing is though, I don't like to overdo the bread, or the rice so I'm left with a lot of unused curry sauce and I hate to throw it away. Friday night we had Indian, and I ate my prawns and my vegetables, but couldn't bring myself to throw away all that tasty Vindaloo sauce so I put it in the fridge.

Today I took it out, along with the little container of red hot onion condiment and decided to see what I could come up with. It was very simple, but delicious!

Butternut Squash-Chickpeas Curry
3 servings

Ingredients:

1 tsp canola oil
1 1/2 cup diced butternut squash
1 TBSP red hot onion chutney
1 cup chickpeas
1 cup leftover Vindaloo sauce
Chicken broth
1/4 cup cilantro
Salt & Pepper

Directions

Heat oil in medium saucepan, add diced squashed, sauteed until slightly brown. Add a little chicken broth to Hot onion chutney (just to spread it a little) and add to the saucepan. Add Chickpeas and cook for a few minute, until the chutney thickens on the squash and chickpeas.

Add Vindaloo sauce, bring to a boil, then lower heat and simmer for 10-12 minutes.

Add cilantro, season with salt and pepper and serve over grains (I served it with whole wheat couscous).

Happy Cooking!

Fall Butternut Squash and Kale Beef Stew

2009-11-13T19:31:00.000-08:00

We've been sick for over a week now with the flu and cooking have been, hum, very basic. Tonight I felt like something good, and NOT CHICKEN!

I stopped by Safeway and grabbed some extra lean ground beef, a butternut squash and kale. I figured I would think up something to do with that. I did!

This recipe was made up on the spot and written down afterward, so it might not be totally precise. It's close enough though.

I'm in one of those phases where I want to invent my food rather than following a recipe. So far it works! ;o)

Fall Butternut Squash and Kale Beef stew

Ingredients

1 small leek, sliced
1/2 lbs extra lean ground beef (93%-7%)
2 lg white potatoes diced
1 cup diced butternut squash
3 cup Kale, chopped
10 cremini mushrooms, cleaned and halved
1 can tomato sauce
Fresh rosemary & thyme,
Salt & pepper
1 Tbsp canola oil

Directions

Put potatoes and squash in a saucepan, cover with water, season with salt and bring to a boil. Lower heat and let simmer about 6 minutes. Drain, set aside.

Add chopped rosemary, thyme, salt and pepper to the ground meat and mix well.

Heat oil in a large pot and sauteed leek until just starting to brown. Add the meat and brown (do not overcook). Add kale, and cook until wilted. Add tomato sauce and mushrooms, what's left of the rosemary and thyme and bring to a boil. Cook 5 minutes.

Fold in the potatoes and squash and cook another 10 minutes. If it's too dry, add some beef broth (or water).

Season with salt and pepper and serve.

I loved it, so did my husband. I have a feeling that the leftovers might taste better than the better round as the flavor have more time to blend and the sauce thickens.

Happy Cooking!

Meatless

2008-04-24T08:58:00.001-07:00

Black Bean Mini-Burgers

Ingredients
1 can of black bean, rinsed drained
1/2 carrots grated (very mushy, but that's ok)
1 small shallot, minced
1/4 cup red bell pepper minced,
1 whole egg lightly beaten
4 tsp (more or less) fine cornmeal
1 tsp cumin
1/2 tsp coriander
1/4 Indian red chili powder
Pinch garam masala
Salt, pepper

I mashed the beans with a fork, it makes a coarser texture than processing it. Then I added all the ingredients and mixed until combined. The mixture was pretty wet, but I managed to make 18 tiny patties that I put on a rimmed baking sheet (I covered it with aluminum foil and used cooking spray, less cleaning).

I pre-heated the broiler, sprayed garlic olive oil on the patties and then put them about 4-5 inch under the broiler for 3 minutes. Then I took them out, flipped them gently (use a flat spatula to keep half the patties from staying on the sheet) and cooked them another 3 minutes.

Finally I flipped them again and cooked them about 1 minute. Don't overcook them cause they'll get dry. Keep an eye on them!

Nivik
(Chick peas with Spinach)

Main meal: 6 servings

Side dish: 12 servings

Ingredients

1 1/2 cups dry garbanzo beans
4 1/2 cups water
1 large onion, chopped
1/4 cup olive oil (I used 2 tsp)
1/4 cup tomato paste
salt
freshly ground black pepper
1 teaspoon sugar
1 1/2 pounds spinach, 750 grams

1. Wash chick peas well, place in a bowl and cover with 4 1/2 cups cold water. Leave to soak overnight - in a cool place if the weather is hot.

2. Next day put the chick peas and soaking water into a deep pan and bring to a boil. Cover and simmer gently for 2 hours or until tender.

3. In a separate pan gently fry onion in oil until transparent. Add tomato paste, about 2 teaspoon salt (I used less), a generous grinding of black pepper and the sugar. Add to the cooked chick peas.

4. Wash spinach well, remove roots and discoloured leaves. Chop leaves and stems roughly and add to chick pea mixture.

5. Cover and simmer for further 20-30 minutes, adding more water only if necessary. Nivik should be moist, not too liquid. Serve with bread, salad and pickles as a light meal. Also good served cold.

Notes:

With canned chick peas:

Skip step 1 and 2, instead put rinsed and drained chick peas in a deep pan with 2-3 cup vegetable broth. I would start with 2 cups and add some if needed. Then proceed with the rest of the recipe.
Unless you are using "low salt" canned peas, be careful when adding salt.

Cuisine: Middle Eastern

Source: The Complete Middle East Cookbook, p. 158

Breakfast

2008-02-02T18:55:00.003-08:00

Steel Cut Oats

Ingredients

1 cup of uncooked steel cut oats
4 cups of water
Pinch of salt
1 cinnamon stick

Directions

1- Bring the water to a boil in a saucepan.

2- Add the oats, the salt and the cinnamon stick. Reduce the fire and simmer for a few minutes, until it starts to thicken.

3- Remove from the fire, cover and let sit overnight.

4- In the morning, take out what you need, and heat up with a little milk and whatever add-ons* you want in there.

5- Place the rest in a Tupperware and keep in the fridge for several days taking out what you need every morning.

Note: My favorite add-ons are sliced banana, raisins, sugar-free syrups (not too much!) or honey. I’ve also put a little pumpkin puree and pumpkin spices. You put whatever you want in there and let me know if you find something great!

Salads & Sides

2008-02-02T18:55:00.001-08:00

Confetti Bean Salad
10 servings

Ingredients
1 can kidney beans, rinsed and drained
1 can chickpeas, rinsed and drained
1 can can Italian diced tomatoes (14 1/2 oz) , drained
1 1/2 cups steamed lentils (Trader Joes)
1 1/2 cups frozen corn
1/2 cup chopped onion
1/2 cup chopped green pepper
Dressing
3 tablespoons red wine vinegar – OR 3 tablespoons cider vinegar
2 tablespoons canola oil
1 clove chopped garlic or 1/2 teaspoon
1/2 teaspoon salt
1/4 teaspoon pepper

Directions
In a large bowl, combine the first seven ingredients.

In a small bowl combine the vinegar, oil, garlic, salt and pepper until blended. Pour over bean mixture; toss gently to coat.

Cover and refrigerate for at least 4 hours.

Source: Adapted from Weight Watchers Core Board

Sauteed Summer Squash with Tomatoes and Corn
4 servings

1 TBSP canola oil
1 onion finely chopped
1 jalapeño chile pepper, seeded and minced
2 garlic cloves, finely chopped
1 lb zucchini, diced
2 tomatoes, seeded and diced
3/4 cup fresh or thawed corn kernels
1/2 tsp salt
1/8 tsp freshly ground pepper
2 TBSP chopped fresh cilantro

Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and cook, stirring occasionally, until softened, about 3 minutes.

Add the jalapeño and garlic; cook, stirring frequently, until fragrant, about 30 seconds.

Add the zucchini and cook, stirring occasionally, until crisp-tender, about 3 minutes.

Add the tomatoes, corn, salt and ground pepper; cook, stirring occasionally, until softened, about 3 minutes.

Stir in the cilantro and serve.

Source: Simply Bueno (Weight Watchers) p. 197

Spiced Carrots
6 Servings

Ingredients
1 (16oz) bag baby carrots
2 TBSP lemon juice
2 tsp extra virgin olive oil
1 tsp roasted cumin seeds
1/8 tsp cinnamon

Directions

Cook carrots in salted waters until tender. Rinse under cold water to cool (I just drained them in a colander and let them sit a little).

Toss in a large bowl with remaining ingredients (I would let sit before serving so that the flavors can blend).

Source: Take 5 Cookbook (Weight Watchers), p. 137.

Shredded Green Beans, with lemon-lime zest and snipped chives
4 servings

Ingredients
3/4 pound green and/or yellow beans, tops and tails trimmed
2 TBSP extra-virgin olive oil
2 TBSP water
Grated zest of 1 lg lemon
Grated zest of 1 lime
1/4 cup chopped fresh chives
Fine salt and pepper to taste

Directions
Slice beans on a diagonal into roughly 1/8 inch pieces. The result should be tiny, angular zeros.

Heat the olive oil in a large skillet over medium-high heat. Add the beans and stir until coated with oil, then add the water. Cover and cook 2-3 minutes, until the beans are brightly colored and tender; give the pan a good shake midway through to ensure even cooking.

Remove from the heat and stir in the zests and half of the chives. Season to taste with salt and pepper and serve garnished with the remaining chives.

Source: Super Natural Cooking, Heidi Swanson, P. 91

Grains & Legumes

2008-02-02T18:54:00.004-08:00

Citrus-Chive Whole Grain Couscous
4 servings

Ingredients
1 cup whole grain couscous
1 1/2 cup broth
1 tsp lemon juice
1 tsp lime juice
1 tsp snipped chives
1 tsp lemon-lime zest
Salt and pepper to taste

Directions
Bring the broth to a boil, stir in the couscous, stir a few seconds, take off the flame, cover and let sit 5 minutes.

Fluff with a fork. I like to put it in a bowl then so that the heat of the cooking pot doesn't keep cooking it.

Add the juices, chive, zests and salt and pepper. Stir gently to combine.

Spaghetti Squash Mexicana with Tropical Avocado Salsa Fresca
4-6 servings, Vegan

Ingredients
1 spaghetti squash, 3 lbs or so
Tropical Salsa Fresca
1 cup chopped tomato, 1/2 inch chunks
1 cup mango, pineapple or papaya, 1/2 inch chunks
1 avocado, 1/2 inch chunks
1/4 cup fresh cilantro, chopped
juice of 1 lime
Bean Mixture
1 tablespoon canola oil
1 medium onion, small dice
2 jalapeno, seeded and chopped small
3 cloves garlic, minced
2 teaspoons coriander seeds, crushed
1 1/2 teaspoons chili powder
1/2 teaspoon ground cumin
1/4 teaspoon ground cinnamon
1/2 teaspoon salt
1/2 cup red wine (replaced with 1/2 red wine vinegar, 1/2 veg. broth)
1 cup fresh or frozen corn, partially thawed if frozen
1 can (15 oz) black beans, drained and rinsed (1 1/2 cup)
2 teaspoons hot sauce

Directions
1. First, bake the squash:

2. Preheat the oven at 375 F. Cut the squash accross its waist, remove the
seeds and pierce 5-6 times times with a fork. Fill a baking dish with 1 inch
of water, put squash halves in (cut side down) and bake for about 45
minutes, or until the skin can easily be pierce with a fork.

3. Meanwhile prepare the salsa:

4. In a small bowl, toss all those ingredients together. Cove and
refrigerate until ready to use.

5. The prepare the bean mixture:

6. Preheat a large, heavy bottomed skillet over medium-high heat and saute
the onions and jalapeno in the oil for about 5 minutes. Add the garlic and
coriander seeds, and saute 2 more minutes. Add the remaining spices, salt,
and the wine, raise the heat, and boil for about 2 minutes, stirring often.

7. Lower the heat and add the corn, black beans, and hot sauce. Cook for 5-7
more minutes, until the corn is heated through and the wine has reduced.

8. If the squash is not done by this point, cover the bean mixture. If they
cool by the time the squash is ready, then gently reheat. The bean mixture
should be hot when served.

9. When your squash is ready, remove from the oven and let cool for about 10
minutes until you can handle it without burning yourself. Cut the squash
halves in half lengthwise. Shred ans scoop out the flesh with a spoon, add
to the bean mixture, and toss with tongs to separate the strings and mix.

10. Divide among individual plates and top with salsa fresca. Serve
immediately.

Source: Veganomicon, the ultimate vegan cookbook. by Isa Chandra Moskowitz & Terry Hope Romero

Tabbouleh

Ingredients
1 1/2 cup water
1 cup bulgur
1 TBSP extra virgin olive oil
1/2 tsp freshly ground pepper (or to taste)
1/2 tsp salt
3 tomatoes finely chopped
1 cup finely chopped flat-leaf parsley
1 red onion, finely chopped
3 scallions, green only, thinly sliced
2 garlic cloves, minced
1/4 cup fresh lemon juice
1 lemon sliced

Directions
1- In a medium saucepan, bring the water to a boil. Stir in the bulgur, oil, pepper and salt. Remove from the heat; cover and let stand until the water is absorbed, 20-25 minutes.

2- In a large bowl, combine the tomatoes, parsley, onion, scallions, garlic, and lemon juice. Add the bulgur; toss to combine. Refrigerate, covered, until well chilled, at least 3 hours. Serve garnished with the lemon slices.

Per cup: Cal 150, Fat 3g, Fib 7g.

Source: Weight Watcher's New Complete Cookbook, P. 346.

Soups & Stews

2008-02-02T18:54:00.003-08:00

4 Grains tomato Soup
2 servings

Ingredients
2 tablespoons each: barley brown rice, millet, and bulgur wheat
2 cups canned diced tomatoes w/ juice
2 teaspoons Extra virgin olive oil
1 teaspoon onion powder and dill
1/2 teaspoon garlic powder, basil, and salt
1 carrots, chopped (1 to 2)
1 onion, chopped
1 stalk celery, chopped
3 cups vegetable broth

Directions
In a medium saucepan, sauté the vegetables in oil over medium heat until soft - 5 to 10 minutes.

Add remaining ingredients and bring to a boil. Reduce heat to minimum, cover, and simmer for about an hour until grains are tender [pot barley takes the longest to cook].

You may need to add some extra water toward the end of the cooking time.

Source: Adapted from Fatfreevegan.com

Avocado and Cilantro soup
4 servings

Ingredients
4 avocados - peeled, pitted and diced
1 shallot, finely chopped
3 1/2 cups cold chicken broth
2 tablespoons tomato paste
1 teaspoon hot pepper sauce (e.g. Tabasco™)
1 tablespoon fresh lime juice, or to taste
1 tablespoon tequila, optional
2 tablespoons chopped fresh cilantro s
alt and pepper to taste
2 tablespoons sour cream, optional

Directions
In a large food processor, combine the avocado, shallot, chicken broth, tomato paste, hot pepper sauce, lime juice and tequila. Reserve a little bit of cilantro for garnish, then put the rest into the processor.

Process until smooth. If you have an immersion blender, you may do this in a pot or large bowl. Season with salt and pepper.

Transfer to a large bowl, cover and refrigerate for at least 2 hours before serving.

To serve, divide the soup between four chilled bowls. Top with a dollop of sour cream and a sprig of cilantro.

Source: allrecipes.com

Bree's Lentil-Tomato Soup
11 servings,

Ingredients
1 tablespoon olive oil
2 cups chopped onion
1 teaspoon ground turmeric
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon ground red pepper
1/4 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves, minced
3 1/3 cups water
2 1/3 cups dried lentils
1/3 cup chopped fresh cilantro
3 (14 1/2-ounce) cans fat-free, less-sodium chicken broth
1 (28-ounce) can diced tomatoes, undrained
Chopped fresh tomatoes (optional)
Cilantro sprig (optional)

Directions
Heat olive oil in a large Dutch oven over medium-high heat. Add the onion; sauté for 3 minutes or until tender.

Add the turmeric and the next 6 ingredients (turmeric through garlic); sauté for 1 minute.

Add water and next 4 ingredients (water through diced tomatoes); bring to a boil. Reduce heat; simmer 1 hour.

Reserve 2 cups lentil mixture. Place half of remaining mixture in blender; process until smooth. Pour pureed soup into a large bowl. Repeat procedure with other half of remaining mixture. Stir in reserved 2 cups lentil mixture.

Garnish with chopped tomatoes and a cilantro sprig, if desired. (serving size: 1 cup)

Source: Weight Watchers "The Core Plan" Message board. Posted by Mickey (I think)

Curried Apple Soup
4-6 servings

Ingredients
2 tablespoons Canola oil (orig. uses peanut oil)
2 cups onion, chopped
3 large garlic clove, minced
2 tablespoons ginger, minced
2 teaspoons salt
2 teaspoons dry mustard
1 teaspoon turmeric
1 teaspoon ground cumin
1/2 teaspoon ground cardamom
1/2 teaspoon allspice
1/4 teaspoon cayenne
5 cups tart apple, peeled and chopped
4 cups water
2 sticks cinnamon
2 tablespoons fresh lemon juice
3 tablespoons honey or brown sugar, optional

Directions
Heat oil in a soup pot or Dutch oven. Add onion, garlic, ginger, and salt, and saute over medium heat for about 5 minutes, or until the onion begin to soften.

Add the spices, and saute another 5 minutes over medium heat.

Add apples, water, cinnamon sticks, and lemon juice, and bring to a boil. Turn the heat down, mostly cover, and simmer for about 10 minutes, or until the apples are very tender. Remove from heat.

Take out the cinnamon sticks, and puree in a blender or food processor-bit by bit, so as not to splash yourself. Return the puree to the pot.

Add optional sweetening, and taste to adjust salt. Serve hot or cold, with or without some or all of the toppings. (Even though the toppings are fun and delicious, this soup is also wonderful just plan.)

Optional toppings: Lightly toasted shredded coconut; lightly toasted slivered almonds; a drizzle of yogurt; a few dried currants.

Source: Mollie Katzen's Recipes, Soups Ten Speed Press. P. 74

Fall Butternut Squash and Kale Beef Stew (click for related post)

Ingredients

1 small leek, sliced
1/2 lbs extra lean ground beef (93%-7%)
2 lg white potatoes diced
1 cup diced butternut squash
3 cup Kale, chopped
10 cremini mushrooms, cleaned and halved
1 can tomato sauce
Fresh rosemary & thyme,
Salt & pepper
1 Tbsp canola oil

Directions

Put potatoes and squash in a saucepan, cover with water, season with salt and bring to a boil. Lower heat and let simmer about 6 minutes. Drain, set aside.

Add chopped rosemary, thyme, salt and pepper to the ground meat and mix well.

Heat oil in a large pot and sauteed leek until just starting to brown. Add the meat and brown (do not overcook). Add kale, and cook until wilted. Add tomato sauce and mushrooms, what's left of the rosemary and thyme and bring to a boil. Cook 5 minutes.

Fold in the potatoes and squash and cook another 10 minutes. If it's too dry, add some beef broth (or water).

Season with salt and pepper and serve.

Persian Split Pea and Barley Stew
4 servings

Ingredients
1/2 cup raw barley
1 leaf bay leaf
1 large Garlic clove, minced
4 cups water
1 cup yellow split Peas
1 teaspoon ground cardamom
1/2 teaspoon ground cinnamon
1 cup onion, coarsely chopped
1 cup carrot, peeled and cubed (1 inch)
2 cups potato, peeled and cubed (1 inch)
1 1/2 teaspoons salt
1 pinch cayenne
2 cups vegetable stock
2 cups fresh tomato, coarsely chopped
2 tablespoons currant (I skip those)
1/4 cup fresh parsley, minced
2 tablespoons fresh lemon juice (about 1 lemon)
salt and pepper, to taste

Optional ingredients:
1/2 cup non-fat yogurt
2 cloves garlic, minced
1 pinch salt
pine nuts, toasted (I skip those)
Lemon wedges

Directions
In a medium saucepan, bring the barley, bay leaf, garlic, and 2 cups of the water to a boil. Reduce the heat, cover and simmer for 15 minutes. Add the split peas, cardamom, cinnamon, and the remaining 2 cups of water and simmer, covered, for another 45 minutes, or until the barley and split peas are soft and most of the liquid has been absorbed. Stir occasionally and, if necessary, add a small amount of additional water to prevent the mixture form sticking.

While the barley and split peas are cooking, place the onions, carrots, potatoes, salt, cayenne, and stock in a large saucepan. Bring the mixture to a boil, reduce the heat, and simmer, covered, for 10 minutes. Stir in the tomatoes and currants and continue to simmer, covered, for about 10 minutes, until the vegetables are tender. Add the cooked barley and split peas mixture. Stir in the parsley, lemon juice, and salt and pepper to taste. Discard the bay leaf.

Optional:
Toast pine nuts by spreading them in a single layer on a unoiled baking sheet and bake in a commercial toaster oven at 350F for about 3 to 5 minutes, until just slightly deepened in color.

Combine the yogurt, minced garlic and salt serve in a small bowl sprinkled with a few toasted pine nuts, with a lemon wedge and/or a dollop of yogurt.

Source: Moosewood Restaurant "Low-Fat" Favorites, Moosewood Collective, P. 274

Turkey Mulligatawny
4 servings

Ingredients
2 teaspoon Olive oil
1 medium onion, chopped
3 garlic cloves, minced
2/3 cup Bulgur
2 teaspoon Madras curry powder (2 to 3)
1 teaspoon turmeric
1/4 teaspoon ground cloves
5 cups low sodium chicken broth
1 green bell pepper, seeded and chopped
1 small apple, unpealed and diced
1 pound bonless, skinless turkey breast cubed (3/4 inches)
1/2 teaspoon salt
Freshly ground pepper to taste
1 small tomato, chopped
1/4 cup chopped fresh cilantro

Directions
Heat the oil in a Dutch oven over medium heat. Add the onion and garlic. Cook, stirring, until golden. 7-10 miuntes. Add the bulgur, curry powder, turmeric and cloves. Cook stirring occasionally, until fragrant, 2-3 minutes.

Stir in the broth, bell pepper, and apple; bring to a boil. Reduce the heat and simmer, covered, until thebulgur is tender, about 20 minutes.

Add the turkey and salt; return to a boil. Reduce the heat and simmer, covered. until the turkey is cooked through, about 5 minutes. Season with the pepper, then sprinkle with the tomatoe and cilantro just before serving.

Adapted from: Weight watchers "In one pot" cookbook, p. 21

Poultry

2008-02-02T18:54:00.001-08:00

BBQ Chicken

Ingredients
10 oz cooked chicken
1 Cup BBQ Sauce
2 TBSP apple-cider vinegar
1 tsp hot sauce

Directions
Mix ingredients in a medium saucepan. Cook covered, over medium heat until heated through. Uncover and reduce (if needed) for a few minutes.

Serve in a sandwich, over a salad or with a side of grain.

Caribbean Drumsticks
4 servings

Ingredients
6 scallions, chopped
2 Jalapeños pepper
2 TBSP cider vinegar
2 TBSP honey
1 TBSP olive oil
1 TBSP Jamaican jerk seasoning
1 tsp salt
8 chicken drumsticks, skinned (about 1 1/2 lb)

Directions
1- Put the scallions, jalapeños, vinegar, honey, oil, jerk seasoning, and salt in a blender; puree until a smooth paste forms, 1-2 minutes.

2- Place drumsticks and paste in a 5 or 6 quart slow cooker; mix well. Cover and cook until the drumsticks are fork-tender, 3-4 hours on high or 6-8 hours on low.

Per 2 drumsticks: 244 cal, 13g fat, 1g fib.

Source: Slow Good (Weight Watchers) p. 157

Orange Chicken

Ingredients
1 med. orange
1 tsp olive oil
1 tsp paprika
1 tsp dried rosemary, crumbled
1/2 tsp garlic salt
1/4 tsp ground pepper
6 chicken thighs, skinless, boneless, trimmed (4 oz each)

Directions
Preheat the oven to 350F

Zest the orange and mince the zest. Mix the zest with the oil, the paprika, the rosemary, the garlic salt and the pepper.

Supreme the orange (making sure to remove all the "white").

Rub the zest-spice mixture over the 6 chicken thighs and put in a roasting pan (I used a pyrex oven dish), spread the orange pieces around the chicken thighs.

Roast until cooked through, about 45 minutes (until juices runs clear when poked).

Cover with a foil and let stand 5 minutes before serving.

Per serving: 189 cal, 8g fat, 1g fiber

Source: Greatest Hits Cookbook, 40th Anniversary collector edition (Weight Watchers) p. 119

Smothered Chicken and Barley

Ingredients
1 tsp ground cumin
3/4 tsp chili powder
1/2 tsp salt
1/2 tsp ground cinnamon
1/8 tsp garlic powder
1/8 tsp ground red pepper
3 boneless chicken breasts, cut into large nugget size pieces
1/2 tsp olive or canola oil
Cooking spray
1.5 c chopped onion
1 c chopped red bell pepper
1 TBS low-sodium soy sauce
3.5 c chicken broth (two cans)
1-1/4 c uncooked pearl barley
1 (14.5-oz) can diced tomatoes -- drained
6 TBS chopped green onions (optional)

Directions
Combine the first 7 ingredients in a small bowl, and rub chicken with half of spice mixture.

Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 1 minute on each side or until chicken is browned. Remove the chicken from the skillet.

Recoat skillet with cooking spray; add chopped onion, bell pepper, and soy sauce. Cook over medium-high heat 3 minutes or until vegetables are lightly browned. Add broth, barley, tomatoes, and remaining spice mixture, and stir well. Add chicken to skillet, nestling into vegetable mixture. Bring to a boil; cover, reduce heat, and simmer 55 minutes or until chicken is done and barley tender. Sprinkle with green onions if desired.

Source: Someone on the Core Board. If I find who came up with it I'll come back and share!

Meat

2008-02-02T18:53:00.001-08:00

Middle Eastern Beef Kebabs

Ingredients
1 onion, cubed
Grated zest of 1 lemon
2 TBSP fresh lemon juice
4 tsp olive oil
2 garlic cloves crushed
1 tsp ground cumin
1 tsp finely chopped fresh time (1/2 tsp dried)
1 tsp chopped fresh mint
1/2 tsp paprika
Dash cayenne
1 lb boneless beef tenderloin, in 1 inch cubes
1 bay leaf
1 onion, cut into 8 wedges
1 red bell pepper, seeded, cut into 8 squares
8 medium mushroom caps
chopped fresh flat-leaf parsley for garnish

Directions
1- Combine first 10 ingredients in a blender or food processor, pureed. Place marinade in a Ziploc bag and add the beef and the bay leaf. Turn to coat and let marinate 1 hour to overnight in the fridge, turning occasionally. Remove from the fridge about 30 minutes before cooking, drain the marinade into a little saucepan and bring to a boil. Keep boiling, stirring constantly for about 3 minutes.

2- Preheat the broiler or the grill. Thread the onion wedges, bell pepper, mushrooms, and beef onto 4 skewers, beginning and ending with the onion wedges. Set the skewers on the broiler or grill rack, keeping the rack 2-3 inches from the heat. Broil about 5 minutes on each side, basting with the marinade when turning. Discard the bay leaf.
Sprinkle the kebabs with the parsley and serve with any remaining marinade on the side.

Per Skewers: Cal 256, Fat 12g, Fib 3g.

Source: Weight Watchers New Complete Cookbook, P. 192

Turkish Meatballs

Ingredients
1/2 cup uncooked bulgur
1 spray cooking spray
1/2 pound uncooked lean ground beef (with 7% fat)
1/4 cup scallion(s), sliced
2 Tbsp cilantro, fresh, chopped, divided
1 tsp minced garlic, divided
1 tsp ground cumin, divided
1/2 tsp table salt, divided
1/2 tsp paprika
1/4 tsp ground cinnamon

Directions
Cook or soak bulgur according to package directions (Put the 1/2 cup bulgur in a bowl that has a lid, add 3/4 cup boiling water or a little less, cover and let sit 30 to 45 minutes); let cool.

Place oven rack in center of oven and preheat oven to 425ºF. Coat baking pan with cooking spray.

Put beef, scallions, 2 tablespoons of cilantro, 1 teaspoon each of garlic and cumin, 1/2 teaspoon of salt, paprika, cinnamon and drained bulgur in a large bowl; combine ingredients with your hands until well-mixed.

Roll meatball mixture into twenty-four 1 1/4-inch balls; place on prepared pan. Bake until lightly browned and cooked through, about 10 to 12 minutes (keep an eye on them, it took a little more than 12 minutes last time if I remember right).

Yields 2 meatballs per serving.

Source: Adapted from www.weightwatchers.com

Seafood

2008-02-02T18:52:00.001-08:00

Salmon Croquettes

Ingredients
1 TBSP olive oil
1 (14 1/2oz) can pink salmon, drained
1 celery stalk, minced
4 scallions, thinly sliced
1 egg
1 TBSP snipped Dill
1/2 Cup wheat Germ (Count!)
4 cups mixed salad greens
1/2 lemon, cut into wedges

Directions
1- In a large nonstick skillet, heal the oil. Place the salmon in a medium bowl; pick out the skin, then mash the bones with a fork. Mix in the celery, scallions, egg, and dill; form into 12 log-shaped croquettes.
Place the wheat germ on a sheet of wax paper; roll croquettes in the wheat germ.

2- Gently place the croquettes in the skillet; cook until lightly golden, 3-4 minutes on each side. Serve on the salad greens, with the lemon on the side.

Extra: Mix 1/2 cup FF mayo with 1 TBSP prepared horseradish; add a bit of dill and lemon zest for color and flavor. Use the mixture with the croquettes.

Source: Cook it Quick, Weight Watchers, 2002, P. 186.

Sauces, Dips & Marinades

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Baba Ghanouj

Ingredients
1 medium eggplant (1 #)
4 tsp fresh lemon juice
1 tsp extra-virgin olive oil
1 garlic clove, minced
1 tsp paprika
3/4 tsp ground coriander
3/4 tsp salt
4 small pita breads

Directions
1- Preheat the oven to 425F. Line a baking sheet with foil; spray with cooking spray.

2- With a knife, pierce the eggplant several times; place on the baking sheet. Roast, turning once or twice, until soft and the skin in charred, , about 45 minutes; let stand until cool enough to handle. Peel off the skin.

3- In a medium bowl, mash the eggplant. Stir in the lemon juice, oil, garlic, paprika, coriander, and salt. Cut the pitas into wedges and serve with dip.

For 1/4 cup dip and 1 pita: Cal 133, Fat 2g, Fib 4.

Source: Weight Watcher's New and Complete Cookbook, P. 40.

Mediterranean Hummus

Ingredients
1 can 14 1/2 oz can garbanzo beans, drained and rinsed
1/4 cup Kalamata olives, pitted
1/4 cup roasted red peppers
2 tsp garlic, finely chopped
3 T lemon juice
1 tsp olive oil
salt and pepper to taste

Directions
Blend in a food processor, scraping sides occasionally. Serve with raw veggies.

Treats & Goodies

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Beverages

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Recipes Index

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Here's my recipes, categorized and alphabetized for your convenience. If a mistake has been made, please let me know!

Breakfast

Salads & Sides

Grains & Legumes

Soups & Stews

Poultry

Meat

Seafood

Meatless

Sauces, Dips & Marinades

Treats & Goodies

Beverages