Cheesy Zucchini Rice
Adapted from Bunsinmyoven blog via Pinterest
Servings: 6
Posted by: CJMartin717 (Cindy)
September 26, 2012
Cindy's Note: Delicious! We served this as a side to a lean ham steak. I reduced the butter from 2 tablespoons to one and omitted the garlic powder (we didn't have any). I used white rice and regular cheddar; but, I've provided NI for brown rice and low-fat cheddar for those looking to cut PP value.
1 tablespoon olive oil
1 cup long-grain white rice
2 cups nonfat chicken broth
1 tablespoon butter
1 cup shredded zucchini
1 cup shredded cheddar cheese -- shredded
1/2 teaspoon garlic powder
1/2 teaspoon black pepper
2 tablespoons skim milk
Heat the olive oil in a medium saucepan over medium heat.
Add the rice and stir to coat. Toast the rice, stirring often, just until it starts to turn golden.
Pour in the chicken broth; bring to a boil; turn heat to low and cover.
Cook, covered, for 15-20 minutes or until most of the liquid is absorbed.
Remove from heat and add the butter, zucchini, cheddar, garlic powder, black pepper and skim milk. Stir until well incorporated. Cover and let set for 5 minutes.
Add a little more milk if you prefer a creamier texture.
Per Serving (using long-grain white rice and regular cheddar cheese): 237 Calories; 11g Fat (39.0% calories from fat); 11g Protein; 27g Carbohydrate; 1g Dietary Fiber; 25mg Cholesterol; 308mg Sodium. Exchanges: 1 1/2 Grain (Starch); 1 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1 1/2 Fat.
Per Serving (using long grain brown rice and reduced fat cheddar cheese): 195 Calories; 6g Fat (28.1% calories from fat); 11g Protein; 26g Carbohydrate; 1g Dietary Fiber; 9mg Cholesterol; 307mg Sodium. Exchanges: 1 1/2 Grain (Starch); 1 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1 Fat.
Monday, January 28, 2013
Monday, January 21, 2013
Red Pepper Hummus
Red Pepper Hummus
For convenience, prepare the dip up to three days in advance and refrigerate in an airtight container. Serve with pita wedges and bell pepper strips.
CL
Yield: 6 servings (serving size: 1/3 cup)
Ingredients
1 red bell pepper
2 1/2 tablespoons fresh lemon juice
1 tablespoon tahini (sesame seed paste)
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1/4 teaspoon ground cumin
1 (19-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 garlic clove, quartered
Preparation
Preheat broiler.
Cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel.
Place bell pepper and remaining ingredients in a food processor; process until smooth.
Nutritional Information
Calories: 94
Calories from fat: 29%
Fat: 3g
Saturated fat: 0.2g
Monounsaturated fat: 1.1g
Polyunsaturated fat: 1.6g
Protein: 3.7g
Carbohydrate: 14.1g
Fiber: 3.7g
Cholesterol: 0.0mg
Iron: 1.3mg
Sodium: 209mg
Calcium: 30mg
For convenience, prepare the dip up to three days in advance and refrigerate in an airtight container. Serve with pita wedges and bell pepper strips.
CL
Yield: 6 servings (serving size: 1/3 cup)
Ingredients
1 red bell pepper
2 1/2 tablespoons fresh lemon juice
1 tablespoon tahini (sesame seed paste)
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1/4 teaspoon ground cumin
1 (19-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 garlic clove, quartered
Preparation
Preheat broiler.
Cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel.
Place bell pepper and remaining ingredients in a food processor; process until smooth.
Nutritional Information
Calories: 94
Calories from fat: 29%
Fat: 3g
Saturated fat: 0.2g
Monounsaturated fat: 1.1g
Polyunsaturated fat: 1.6g
Protein: 3.7g
Carbohydrate: 14.1g
Fiber: 3.7g
Cholesterol: 0.0mg
Iron: 1.3mg
Sodium: 209mg
Calcium: 30mg
Thursday, January 17, 2013
Friday, January 11, 2013
Thursday, January 10, 2013
Chinese Black Pepper Pork and Spinach Salad
Chinese Black Pepper Pork and Spinach Salad
Yield: Serves 4
Total: 30 Minutes
Ingredients
1/3 cup oyster sauce*
1/4 cup vegetable oil
1 tablespoon pepper
2 medium garlic cloves, minced
1 1/2 pounds boned pork loin chops (about 4)
1 large red onion, cut into thick slices
1/3 cup unseasoned rice vinegar
2 tablespoons sugar
8 ounces (2 qts.) baby spinach leaves
8 ounces (1 qt.) bean sprouts
1 cup sliced Japanese or English cucumber
Preparation
1. Heat a grill to high (450° to 550°). Mix oyster sauce, oil, pepper, and garlic in a large bowl. Brush 3 tbsp. oyster sauce mixture over pork and 2 tbsp. over onion. Set remaining sauce mixture aside.
2. Oil cooking grate with a wad of paper towels, using tongs. Grill onion and pork, turning once, until grill marks appear, 6 to 8 minutes total for onion and 8 to 10 minutes total for pork. Let rest about 5 minutes.
3. Meanwhile, stir vinegar and sugar into remaining oyster sauce mixture. Add spinach, sprouts, and cucumber, tossing to coat.
4. Divide salad among plates. Thinly slice pork across the grain and arrange over salads. Separate onion slices into rings and lay on pork slices. Drizzle pork with any remaining juices and dressing.
*Find in the Asian foods aisle.
Nutritional Information
Amount per serving
Calories: 428 Calories from fat: 42% Protein: 43g Fat: 20g Saturated fat: 4g Carbohydrate: 20g Fiber: 3.6g Sodium: 790mg Cholesterol: 112mg
Yield: Serves 4
Total: 30 Minutes
Ingredients
1/3 cup oyster sauce*
1/4 cup vegetable oil
1 tablespoon pepper
2 medium garlic cloves, minced
1 1/2 pounds boned pork loin chops (about 4)
1 large red onion, cut into thick slices
1/3 cup unseasoned rice vinegar
2 tablespoons sugar
8 ounces (2 qts.) baby spinach leaves
8 ounces (1 qt.) bean sprouts
1 cup sliced Japanese or English cucumber
Preparation
1. Heat a grill to high (450° to 550°). Mix oyster sauce, oil, pepper, and garlic in a large bowl. Brush 3 tbsp. oyster sauce mixture over pork and 2 tbsp. over onion. Set remaining sauce mixture aside.
2. Oil cooking grate with a wad of paper towels, using tongs. Grill onion and pork, turning once, until grill marks appear, 6 to 8 minutes total for onion and 8 to 10 minutes total for pork. Let rest about 5 minutes.
3. Meanwhile, stir vinegar and sugar into remaining oyster sauce mixture. Add spinach, sprouts, and cucumber, tossing to coat.
4. Divide salad among plates. Thinly slice pork across the grain and arrange over salads. Separate onion slices into rings and lay on pork slices. Drizzle pork with any remaining juices and dressing.
*Find in the Asian foods aisle.
Nutritional Information
Amount per serving
Calories: 428 Calories from fat: 42% Protein: 43g Fat: 20g Saturated fat: 4g Carbohydrate: 20g Fiber: 3.6g Sodium: 790mg Cholesterol: 112mg
Wednesday, January 9, 2013
Baked Crab Rangoon
Baked Crab Rangoon
posted by Crissybear
1/8 tsp garlic salt
1/8 tsp Worcestershire sauce
14 won ton wrappers
1 small green onion
4 oz surimi imitation crab
3 oz cream cheese
In a small bowl, combine the cream cheese, garlic salt and Worcestershire sauce until smooth. Stir in crab and onion.
Place 2 teaspoonfuls in the center of each wonton wrapper. Moisten edges with water; bring corners to center over filling and press edges together to seal.
Place on a baking sheet coated with non-stick cooking spray. Lightly spray wontons with nonstick cooking spray. Bake at 425 °F for 8-10 minutes or until golden brown. Serve warm.
Makes 14 pieces (2 Per Serving)
PointsPlus™ Value =
Calories 94; Total Fat 2.29g; Cholesterol 12mg;Sodium 147mg; Potassium 40mg; Carbs 12.03g; Fiber 0g; Protein 5.76g
Source: Chrissy (Unionville, MO) - 2011 Hol Card Exch
posted by Crissybear
1/8 tsp garlic salt
1/8 tsp Worcestershire sauce
14 won ton wrappers
1 small green onion
4 oz surimi imitation crab
3 oz cream cheese
In a small bowl, combine the cream cheese, garlic salt and Worcestershire sauce until smooth. Stir in crab and onion.
Place 2 teaspoonfuls in the center of each wonton wrapper. Moisten edges with water; bring corners to center over filling and press edges together to seal.
Place on a baking sheet coated with non-stick cooking spray. Lightly spray wontons with nonstick cooking spray. Bake at 425 °F for 8-10 minutes or until golden brown. Serve warm.
Makes 14 pieces (2 Per Serving)
PointsPlus™ Value =
Calories 94; Total Fat 2.29g; Cholesterol 12mg;Sodium 147mg; Potassium 40mg; Carbs 12.03g; Fiber 0g; Protein 5.76g
Source: Chrissy (Unionville, MO) - 2011 Hol Card Exch
Tuesday, January 8, 2013
Roasted Winter Vegetables with Cheesy Polenta
Roasted Winter Vegetables with Cheesy Polenta
eatingwell
posted by NC Beaches
Butternut squash and cauliflower florets are called for, but you could vary the combination of roasted vegetables depending on the season or your cravings at the moment.
4 servings
Ingredients
4 cups cauliflower florets,
4 cups cubed peeled butternut squash
1 medium onion, sliced
2 tablespoons extra-virgin olive oil
1/2 teaspoon garlic powder
3/4 teaspoon freshly ground pepper, divided
1/4 teaspoon salt
2 1/2 cups vegetable broth, or reduced-sodium chicken broth
1 cup water
3/4 cup cornmeal
1 teaspoon chopped fresh rosemary, or 1/2 teaspoon dried
2/3 cup finely shredded Parmesan cheese, preferably Parmigiano-Reggiano
Preparation
Preheat oven to 500°F.
Toss cauliflower, squash and onion in a large bowl with oil, garlic powder, 1/2 teaspoon pepper and salt. Spread on a rimmed baking sheet. Roast, stirring once, until tender and browned in spots, 25 to 30 minutes.
Meanwhile, combine broth and water in a small saucepan. Bring to a boil. Slowly whisk in cornmeal, rosemary and the remaining 1/4 teaspoon pepper until smooth. Reduce heat to low, cover and cook, stirring occasionally, until very thick and creamy, 10 to 15 minutes. Stir in cheese; remove the polenta from the heat. Serve the vegetables over the polenta.
Nutrition
Per serving : 336 Calories; 14 g Fat; 5 g Sat; 5 g Mono; 20 mg Cholesterol; 44 g Carbohydrates; 14 g Protein; 9 g Fiber; 688 mg Sodium; 812 mg Potassium
eatingwell
posted by NC Beaches
Butternut squash and cauliflower florets are called for, but you could vary the combination of roasted vegetables depending on the season or your cravings at the moment.
4 servings
Ingredients
4 cups cauliflower florets,
4 cups cubed peeled butternut squash
1 medium onion, sliced
2 tablespoons extra-virgin olive oil
1/2 teaspoon garlic powder
3/4 teaspoon freshly ground pepper, divided
1/4 teaspoon salt
2 1/2 cups vegetable broth, or reduced-sodium chicken broth
1 cup water
3/4 cup cornmeal
1 teaspoon chopped fresh rosemary, or 1/2 teaspoon dried
2/3 cup finely shredded Parmesan cheese, preferably Parmigiano-Reggiano
Preparation
Preheat oven to 500°F.
Toss cauliflower, squash and onion in a large bowl with oil, garlic powder, 1/2 teaspoon pepper and salt. Spread on a rimmed baking sheet. Roast, stirring once, until tender and browned in spots, 25 to 30 minutes.
Meanwhile, combine broth and water in a small saucepan. Bring to a boil. Slowly whisk in cornmeal, rosemary and the remaining 1/4 teaspoon pepper until smooth. Reduce heat to low, cover and cook, stirring occasionally, until very thick and creamy, 10 to 15 minutes. Stir in cheese; remove the polenta from the heat. Serve the vegetables over the polenta.
Nutrition
Per serving : 336 Calories; 14 g Fat; 5 g Sat; 5 g Mono; 20 mg Cholesterol; 44 g Carbohydrates; 14 g Protein; 9 g Fiber; 688 mg Sodium; 812 mg Potassium
Sausage and Pumpkin Pasta
Sausage and Pumpkin Pasta
emilybites
Posted by donna1408
Ingredients:
2 cups uncooked multigrain bow tie (farfalle) pasta (I used Barilla Plus, I also weighed the 2 cups and it was exactly 5 oz of dry pasta)
1/2 pound Italian turkey sausage links, casings removed (I used Jennie-O Lean Sweet Italian Sausage. Two links were exactly ½ pound)
1/2 pound sliced fresh mushrooms
1 medium onion, chopped
4 garlic cloves, minced
1 cup Reduced-Sodium Chicken Broth
1 cup canned pumpkin
1/2 cup white wine 1/2 teaspoon rubbed sage
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon pepper
1/4 cup grated Parmesan cheese (I used a Parmesan-Romano mix)
1 tablespoon dried parsley flakes
Directions:
1. Cook pasta according to package instructions. Drain & set aside.
2. White pasta is cooking, spray a large nonstick skillet with cooking spray and cook the sausage, onions and mushrooms over medium heat until the sausage is fully browned. Add the garlic and cook for an additional minute. Drain if necessary. Stir in the broth, pumpkin, wine, sage, garlic powder, salt and pepper and bring to a boil. Reduce heat and simmer for 5-6 minutes until the sauce is slightly thickened.
3. Add the pasta to the skillet and combine. Heat ingredients together for a couple minutes until heated through.
4. Before serving, sprinkle Parmesan cheese and parsley flakes over the top.
Yields 4 (1 ¾ c) servings.
Serving Size: 1 3/4 Cup; Calories: 348, Total Fat: 9g, Carbs: 42g, Protein: 23g, Fiber <1 nbsp="nbsp" span="span">
emilybites
Posted by donna1408
Ingredients:
2 cups uncooked multigrain bow tie (farfalle) pasta (I used Barilla Plus, I also weighed the 2 cups and it was exactly 5 oz of dry pasta)
1/2 pound Italian turkey sausage links, casings removed (I used Jennie-O Lean Sweet Italian Sausage. Two links were exactly ½ pound)
1/2 pound sliced fresh mushrooms
1 medium onion, chopped
4 garlic cloves, minced
1 cup Reduced-Sodium Chicken Broth
1 cup canned pumpkin
1/2 cup white wine 1/2 teaspoon rubbed sage
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon pepper
1/4 cup grated Parmesan cheese (I used a Parmesan-Romano mix)
1 tablespoon dried parsley flakes
Directions:
1. Cook pasta according to package instructions. Drain & set aside.
2. White pasta is cooking, spray a large nonstick skillet with cooking spray and cook the sausage, onions and mushrooms over medium heat until the sausage is fully browned. Add the garlic and cook for an additional minute. Drain if necessary. Stir in the broth, pumpkin, wine, sage, garlic powder, salt and pepper and bring to a boil. Reduce heat and simmer for 5-6 minutes until the sauce is slightly thickened.
3. Add the pasta to the skillet and combine. Heat ingredients together for a couple minutes until heated through.
4. Before serving, sprinkle Parmesan cheese and parsley flakes over the top.
Yields 4 (1 ¾ c) servings.
Serving Size: 1 3/4 Cup; Calories: 348, Total Fat: 9g, Carbs: 42g, Protein: 23g, Fiber <1 nbsp="nbsp" span="span">
Winter Squash Chai Bread
Winter Squash Chai Bread
1/2 cup sugar
1/2 cup (1/4 lb.) butter, at room temperature
1 cup mashed cooked winter squash, such as butternut or acorn
2 large eggs
1/2 cup liquid chai concentrate
1 teaspoon vanilla
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1 1/2 teaspoons salt
2 teaspoons ground cinnamon
1/2 teaspoon each ground cardamom, ginger, and black pepper
1/4 teaspoon each ground cloves, nutmeg, and allspice
1/2 cup chopped walnuts or pecans
1. Preheat oven to 350°. In a large bowl, use a mixer to beat together sugar and butter until light and fluffy. Add squash, eggs, chai, and vanilla and stir until well blended. Add flour, baking powder, baking soda, salt, spices, and nuts and stir just until evenly moistened. Pour batter into a buttered 8-inch loaf pan.
2. Bake until a toothpick inserted in center of bread comes out clean, 45 to 55 minutes. Let cool at least 10 minutes. Serve warm or cool.
Nutritional Information
Amount per serving
Calories: 277 Calories from fat: 45% Protein: 5g Fat: 14g Saturated fat: 6.4g Carbohydrate: 33g Fiber: 1.5g Sodium: 736mg Cholesterol: 67mg
1/2 cup sugar
1/2 cup (1/4 lb.) butter, at room temperature
1 cup mashed cooked winter squash, such as butternut or acorn
2 large eggs
1/2 cup liquid chai concentrate
1 teaspoon vanilla
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1 1/2 teaspoons salt
2 teaspoons ground cinnamon
1/2 teaspoon each ground cardamom, ginger, and black pepper
1/4 teaspoon each ground cloves, nutmeg, and allspice
1/2 cup chopped walnuts or pecans
1. Preheat oven to 350°. In a large bowl, use a mixer to beat together sugar and butter until light and fluffy. Add squash, eggs, chai, and vanilla and stir until well blended. Add flour, baking powder, baking soda, salt, spices, and nuts and stir just until evenly moistened. Pour batter into a buttered 8-inch loaf pan.
2. Bake until a toothpick inserted in center of bread comes out clean, 45 to 55 minutes. Let cool at least 10 minutes. Serve warm or cool.
Nutritional Information
Amount per serving
Calories: 277 Calories from fat: 45% Protein: 5g Fat: 14g Saturated fat: 6.4g Carbohydrate: 33g Fiber: 1.5g Sodium: 736mg Cholesterol: 67mg
Monday, January 7, 2013
Cheddar Cauliflower Soup
Cheddar Cauliflower Soup
Posted by NCBEACHES
EatingWell
8 servings, 1 cup each|
Ingredients
2 tablespoons extra-virgin olive oil
2 large leeks, white and light green parts only, thinly sliced and rinsed
4 cups chopped cauliflower florets (from 1 medium head)
2 1/2 cups low-fat milk, divided
2 cups water
1 bay leaf
1 teaspoon salt
1/2 teaspoon white or black pepper
3 tablespoons all-purpose flour
1 1/2 cups shredded extra-sharp Cheddar cheese
1 tablespoon lemon juice
Preparation
Heat oil in a large saucepan over medium heat. Add leeks and cook, stirring, until very soft, about 5 minutes. Add cauliflower, 2 cups milk, water, bay leaf, salt and pepper. Bring to a boil over medium-high heat, stirring often. Reduce heat to a simmer, cover and cook, stirring occasionally, until the cauliflower is soft, about 8 minutes.
Meanwhile, whisk the remaining 1/2 cup milk and flour in a small bowl. When the cauliflower is soft, remove the bay leaf and stir in the milk mixture. Cook over medium-high heat, stirring, until the soup has thickened slightly, about 2 minutes more. Remove from the heat. Stir in cheese and lemon juice.
Nutrition
Per serving : 186 Calories; 11 g Fat; 5 g Sat; 3 g Mono; 27 mg Cholesterol; 13 g Carbohydrates; 10 g Protein; 2 g Fiber; 488 mg Sodium; 198 mg Potassium
Posted by NCBEACHES
EatingWell
8 servings, 1 cup each|
Ingredients
2 tablespoons extra-virgin olive oil
2 large leeks, white and light green parts only, thinly sliced and rinsed
4 cups chopped cauliflower florets (from 1 medium head)
2 1/2 cups low-fat milk, divided
2 cups water
1 bay leaf
1 teaspoon salt
1/2 teaspoon white or black pepper
3 tablespoons all-purpose flour
1 1/2 cups shredded extra-sharp Cheddar cheese
1 tablespoon lemon juice
Preparation
Heat oil in a large saucepan over medium heat. Add leeks and cook, stirring, until very soft, about 5 minutes. Add cauliflower, 2 cups milk, water, bay leaf, salt and pepper. Bring to a boil over medium-high heat, stirring often. Reduce heat to a simmer, cover and cook, stirring occasionally, until the cauliflower is soft, about 8 minutes.
Meanwhile, whisk the remaining 1/2 cup milk and flour in a small bowl. When the cauliflower is soft, remove the bay leaf and stir in the milk mixture. Cook over medium-high heat, stirring, until the soup has thickened slightly, about 2 minutes more. Remove from the heat. Stir in cheese and lemon juice.
Nutrition
Per serving : 186 Calories; 11 g Fat; 5 g Sat; 3 g Mono; 27 mg Cholesterol; 13 g Carbohydrates; 10 g Protein; 2 g Fiber; 488 mg Sodium; 198 mg Potassium
Friday, January 4, 2013
Bowtie Pasta & Arugula
Bowtie Pasta & Arugula
Posted by Crissybear
8 ounces bowtie pasta
1 pint cherry tomatoes -- quartered
1/2 teaspoon salt
1/4 teaspoon coarse ground black pepper
2 teaspoons minced garlic -- (or 2 cloves)
2 tablespoons olive oil
2 cups coarsely chopped arugula
4 ounces feta cheese -- crumbled
Cook pasta according to package directions, omitting any salt.
Meanwhile, place quartered tomatoes in a bowl, sprinkle evenly with salt and pepper and toss to coat; set aside.
In a small, nonstick skillet, sauté garlic in olive oil for 2–3 minutes. Drain cooked pasta and place in serving dish. Add tomato mixture, arugula, and Feta cheese; toss to mix. Drizzle with warm olive oil mixture and toss again to coat.
Yield: 9 cups
Per Serving (1 cup): 162 Calories; 6g Fat; 5g Protein; 21g Carbohydrate; 1g Dietary Fiber.
Posted by Crissybear
8 ounces bowtie pasta
1 pint cherry tomatoes -- quartered
1/2 teaspoon salt
1/4 teaspoon coarse ground black pepper
2 teaspoons minced garlic -- (or 2 cloves)
2 tablespoons olive oil
2 cups coarsely chopped arugula
4 ounces feta cheese -- crumbled
Cook pasta according to package directions, omitting any salt.
Meanwhile, place quartered tomatoes in a bowl, sprinkle evenly with salt and pepper and toss to coat; set aside.
In a small, nonstick skillet, sauté garlic in olive oil for 2–3 minutes. Drain cooked pasta and place in serving dish. Add tomato mixture, arugula, and Feta cheese; toss to mix. Drizzle with warm olive oil mixture and toss again to coat.
Yield: 9 cups
Per Serving (1 cup): 162 Calories; 6g Fat; 5g Protein; 21g Carbohydrate; 1g Dietary Fiber.
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