Loco Moco

2 Cups Sticky Rice
2 Hamburger Pattiea
1 cup or so of Beef Gravy
2 Egg

1. Wash rice in water. Continue rinsing rice for about 3 to 4 times, them cook per directions
using a rice cooker.
2. Ladle some hot gravy on a plate.
3. Add Cooked Rice on top of Gravy.
4. Ladle some more gravy on top of rice
5. Add Hamburger Patties and more gravy.
6. Add 2 overeasy eggs on top

Pumpkin Crunch

This is a recipe that I came across in Hawaii. Most true hawaiians do not eat Pumpkin Pie, they kick it up a few knotches with this version. And it is very good!

1 15oz Can of Pumpkin Puree
1 12oz Can of Evaporated Milk
1 tsp Cinnamon
1 cup Sugar
3 eggs beaten
1 box yellow cake mix
1 cup chopped pecans
2 sticks of butter

FROSTING
8 oz Soft Cream Cheese
1 Cup Heavy Whipping Cream
1/2 Cup Powdered Sugar
1/2 tsp Cinnamon

1. In a large mixing bowl, combine pumpkin, evaporated milk, cinnamon and sugar until well
combined. Add eggs and mix well.
2. Pour mixture in a 9"x13" baking dish sprayed with PAM.
3. Sprinkle cake mix evenly over top of mixture. Sprinkle pecans over top of cake mix.
4. Bake 350 degrees for 50 to 60 minutes, Set aside to cool.
5. Make Frosting
6. In a large bowl using a hand mixer, whip cream cheese until light and fluffy, add whipping
cream and continue to whip until mix is fully combined and thickened. Add powdered sugar and
cinnamon and combine well.
7. Place a baking pan over the top of the baking dish and then invert. The cake
should be resting on the baking pan, top with the frosting.

Cheesy Green Bean Caserole

1 can Campbells Cream of Mushroom Soup
1 cup shredded Cheddar Cheese
1 tsp Soy Sauce
1 bag thawed frozen cut green beans
1 small Red Bell Pepper chopped
1.5 cups Frenchs Fried Onions

1.Heat oven to 350 degrees.
2.In a large mixing bowl, stir in 1 can of Creme of Mushroom Soup, Red Bell Pepper, cheese, and
1 cup of the onions. Add the green beans and mix well.
3. Place mixture in a baking dish, cover and bake for 30 minutes or until beans are tender.
4. Garnish with more onions and bake for additional 5 minutes.

Serves 8

Sweet Bourbon Mashed Potatoes

8 Large Sweet Potatoes or Yams
Salt for Water and 1/2 tsp for potatoes
1.5 cups whipping cream
1 tsp cayenne pepper
1/2 tsp ground black pepper
4 tbsp Molasses
6 Tbsp Butter
1/4 Cup Bourbon(Jack Daniels)
Brown Sugar

1. Peel and cut up potatoes in small pieces.
2. Place potatoes in pot of cold water with salt and bring to a boil, cook for 20 minutes or until potatoes are fork tender. Drain and put potatoes back in pan.
3. While potatoes are cooking, take a medium saucepan and combine cream, cayenne and black pepper, molasses, butter and bourbon. Simmer over medium heat until butter is melted and mixture is creamy.
4. Pour mixture over mashed sweet potatoes, with dash of salt.
5. Place potatoes in baking dishm sprinkle with brown sugar and bake until brown sugar is melted.

Serve 8

Kahula Pork

• 3-4 lb Pork Butt
• Hawaiian Sea Salt or Course Sea Salt
• Liqiud Smoke

1. Coat entire Pork Butt with Course Sea Salt.
2. Place in a crockpot fat side up
3. Add 2 tsp Liquid Smoke
4. Cook on low for 12-15 hours or until pork can be shredded with a fork.

Hawaiian Cuisine

SPAM MUSABI

4 1/2" Thick slices of Spam
Terriaki Sauce
Sticky Rice
Seaweed
Rice Mold

1. Prepare sticky rice by rinsing white rice in cold water, continue to rinse until water is clear.
2. Cook rice per directions or use a rice cooker
3. Fry slices of SPAM with Terriaki Sauce, reserve some terriaki for the end.
4. Form rice in rice mold, remove mold and add a tsp of terriaki sauce on top.
5. Place a slice of SPAM on top, and wrap with seaweed.
6. Wrap entire SPAM MUSABI with saran wrap and refriderate.

This is a Hawaiian breakfast staple, they eat it whenever they need a snack. The rice acts as a filler and makes you full for hours!

Slow Cooker Cajun Style Pot Roast

2 lb chuck roast
cajun seasoning
red bell pepper
green bell pepper
can of diced tomato
4 small potato
1 carrot
tabaso

1. Set crock pot on low setting.
2. Coat chuck roast with Cajun Seasoning.
3. Cut Potato into bite sized chunks
4. Slice carrot.
5. Place Potato and Carrot at bottom of crockpot.
6. Place chuck roast on top and cook for 4 hours.
7. Dice Green and Red Bell Pepper and place into a bowl.
8. Add 1 can of diced tomato.
9. Add as much Tabaso as you wish and mix.
10.Pour over chuck roast and continue cooking
11.Chuck Roast will be ready when:
145 to 150 degrees

Serves 2

Shoyu Chicken

• 5 lbs Chicken thighs
• 3-4 Cloves of Garlic
• Thumb size piece of Ginger
• 1 Cup of Shoyu (Found in Chinese/Japanese Isle)
• 1 Cup ketchup
• 3/4 cup white sugar

1. Fill pot with enough water to cover chicken,
2. Boil chicken with garlic and ginger for 30 to 45 minutes.
3. Drain almost all the water from the pot, Return the pot to the stove.
4. Mix Shoyu, letchup and sugar in a seperate pot

MAKES 5 Servings

Hawaian Style Banana Nut Bread

• 1 3/4 cups flour
• 1 tsp Baking Powder
• 1 tsp Baking Soda
• 1/2 tsp Salt
• 2/3 cups Sugar
• 1/3 cup Butter, softened
• 2 eggs
• 1 cup mashed ripe banana's
• 1/2 cup coursely chopped Macadamia Nuts

1. Preheat oven to 350 degrees F. Grease and flour a 8.5" x 4.5" x 1.5" loaf pan.
2. Sift together, flour, baking powder, baking soda and salt.
3. In a medium bowl, combine sugar and butter, beat until creamy and smooth. Add eggs one at a time beating well after each egg.
4. Add flour mixture alternately with bananas, a small amount at a time, ending with flour. Beat until smooth and creamy.
5. Stir in Macadamia Nuts
6. Pour into baking pan and bake for 50 to 55 minutes or until a toothpick comes out clean. Cool on wire rack.

MAKES 1 LOAF

Hawaiian Garlic Shrimp and Rock Lobster

• 1 lb uncooked deveined shrimp 31-40 ct
• clarified butter
• crushed garlic - as much as you want

1. Heat clarified butter and garlic until aroma fills kitchen.
2. Add shrimp and rock lobster and cook
3. Shrimp should take 2 minutes per side, while the rock lobster is 7 to 8 minutes per side.
4. When shrimp and lobster is cooked, spoon the garlic over the items and serve with brown rice.

Papaya Mango Salsa

•  3 Tbsp Sugar
• 1 1/2 Tbsp vinegar
• Pinch red chilli flakes
• Pinch of Cumin
• 1 medium Papaya, seeded, peeled and diced
• 1 Cup Mango, peeled and diced
• 1/2 cup red onion diced
• 3 TBSP Red Bell Pepper diced
• 2 TBSP cilantro, diced

1. Mix sugar, vinegar, chili flakes, and cumin until sugar dissolves.
2. Fold in remaining ingredients
3. Chill before serving.

Serve with any firm white fish (Tilapia, Cod etc)

Makes 2.5 Cups

Sweet and Sour Pineapple Pork

• 1 pound lean pork
• 1 tbsp Soy Sauce
• 1 tbsp Sweet Vermouth
• 1 tsp Garlic, Minced
• 1 tsp Ginger, Minced
• 2 tbsp vegetable oil
• 1/2 cup Corn Starch
• 4 Cups oil for deep frying
• 1/2 cup Red and Green Peppers, Diced
• 2 tbsp yellow onion, diced
• Sweet and Sour Sauce (See Below)
• Strips of Green Onion
• Toasted Sesame Seeds

1. Cut pork into bite sized pieces and marinate for 30 minutes with Soy Sauce, vermouth, garlic, ginger and 2 tbsp oil.
2. Make Sweet and Sour Sauce and set aside
3. Remove pork from marinade and roll in cornstarch to coat well. Deep fry 330 degrees until golden and crispy.
4. In a large saucepan heat 2 tsp oil on medium high heat.
5. Stir fry pepopers and onions,
6. Add Sweet and Sour Sauce and fold in pork, Simmer for 2 minutes.
7. Garnish with onions and seeds.

SWEET AND SOUR SAUCE

• 1/2 Cup Ketchup
• 1/2 Cup Vinegar
• 1/2 Cup Water
• 2 tsp Soy Sauce
• 1 Cup Sugar
• 1/2 Cup Orange Marmalade
• 1.5 tsp Ginger
• 1 tsp Garlic
• 1/2 tsp Hot Pepper Sauce
• 2 tbsp pineapple juice
• 1/2 cup pineapple chopped
• 4 tbsp cornstarch mixed with 3 tbsp water

1. In a medium saucepan, combine all ingredients except cornstarch, blend well and bring to a boil. Reduce heat and simmer until thickend.

NOTE: IF ADDING CORNSTARCH BRING RECIPE TO A BOIL BEFORE ADDING.








SWEET AND SOUR SAUCE

Tomato, Squash and Feta Gratin

• 6 ounces zucchini, sliced ¼ inch thick
• 6 ounces yellow squash, sliced ¼ inch thick
• 2 scallions, chopped
• 1 ½ teaspoons minced garlic
• 1 ½ teaspoons chopped oregano
• 2 ounces feta cheese, crumbled
• 12 ounces tomatoes, sliced ¼ inch thick
• 2 teaspoons extra virgin olive oil
• Salt and pepper to taste

1. Preheat oven to 400^o F. Lightly oil a 6-inch diameter ovenproof sauté pan.Toss zucchini with salt and pepper. Toss yellow squash with salt and pepper. In a bowl, mix the scallions, garlic, oregano and feta cheese.
2. Lay zucchini slices in pan, slightly overlapping them like shingles. Sprinkle with salt and pepper. Top with a layer of tomatoes, slightly overlapping. Sprinkle with ½ of scallion mixture. Top with a layer of yellow squash, then another layer of tomatoes; sprinkle with salt and pepper. Top with remaining scallion mixture. Drizzle with extra virgin olive oil.
3. Place sauté pan on a sheet pan in the oven. Bake for 30 minutes or until the vegetables are tender and the top is slightly browned. Allow to sit for 10 minutes. Cut into wedges and serve.

 Serves 4      
Weight Watchers = 2 points plus*

Green Beans in Foil

• 2 cups trimmed green beans
• 1 TBSP minced fresh mint leaves
• 1 TBSP fresh lemon juice
• 2 tsp olive oil
• Salt/pepper

1. Prepare grill for medium direct heat
2. In bowl combine all ingredients and toss
3. Transfer to center of large pieces of heavy duty aluminum foil.  Make a packet by bringing edges of foil together and crimping, folding edges together but leaving room to allow air expansion.
4. Grill beans 15 minutes.  Remove and open foil carefully, as hot steam will escape. 
5. Serve hot off the grill, cold leftovers are awesome, too!

Weight Watchers Points Value = 1
Serves = 4

Baked Cod

• 1 lb Cod or Scrod (You can use any mild white fish)
• 1/2 Cup Breadcrumbs (Best if use seasoned salad croutons, pounded into crumbs)
• Juice of 1 Lemon, plus some lemon zest
• 1 TBSP melted light butter
• Pam spray
• Salt/Pepper (To make fish happy)
• Garlic clove, minced
• 1/2 to 3/4 cup dry white wine

1. Set oven at 425 degrees
2. Rinse fish and pat dry, place on Pam sprayed glass baking dish, season with salt/pepper
3. Melt butter
4. Place breadcrumbs in a bowl, add garlic and butter, mix well
5. Spread breadcrumb mix over fish
6. Pour wine around fish, do not drown the fish.
7. Bake for 10 to 12 minutes to fish is white and flaky.

Serves 2

Artichoke Cheese Dip

• 1 cup mayonnaise
• 1 cup grated Parmesan cheese
• 1 can (14 ounces) artichoke hearts, drained and chopped
• dash garlic powder
• 2 tablespoons finely chopped green onion
• 1 to 2 tablespoons chopped ripe tomato

1. Combine mayonnaise, Parmesan cheese, artichokes, and garlic powder; blend well.
2. Spread mixture in a 9-inch pie plate. Bake at 350° for about 25 minutes, or until lightly browned. Garnish with the green onion and chopped tomato. Serve with assorted crackers or tortilla chips

Bacon Cheddar Chilpote Dip

• 8 oz. Mayonnaise
• 8 oz. Sour Cream
• 7 oz. Can of Chipotle Peppers in Abodo Sauce
• half of a 2 oz. Jar of Hormel Real Bacon Pieces
• 1 cup Kraft Finely Shredded Sharp Cheddar Cheese

1. Finely chop chipotle peppers.
2. Mix peppers with sour cream and mayonnaise.
3. Fold in bacon and cheddar cheese.
4. Refrigerate for at least two hours. Serve with Frito Scoops.

Clam Dip with garlic

• 1 can (8 ounces) minced clams
• 1 clove garlic, cut in half
• 8 ounces cream cheese, room temperature
• 2 teaspoons lemon juice
• 1 1/2 teaspoons Worcestershire sauce
• drop or two of Tabasco sauce
• 1/2 teaspoon salt
• pinch pepper

1. Drain clams, reserving 1/4 cup of the juice.
2. Rub a medium serving bowl with the garlic halves.
3. Add cream cheese; beat with fork until smooth. \
4. Mix in remaining ingredients and the reserved 1/4 cup of clam juice. Blend well.
5. Cover and refrigerate for 1 hour before serving.

Makes about 1 1/2 cups of clam dip.

Hot Crab Dip

• 1 can (7 1/2 ounces) crab meat, drained and flaked
• 1 hard cooked egg, chopped
• 1/2 cup mayonnaise
• 2 teaspoons lemon juice
• 1/2 teaspoon dry mustard
• 1/2 teaspoon onion powder
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

1. Combine crab, hard cooked egg, mayonnaise, and remaining ingredients; mix to blend well. Cover and crab dip. Serve crab dip with assorted crackers.

Makes about 2 cups of hot crab dip.

Green Goddess Dressing

• 1 cup mayonnaise
• 1/2 cup sour cream
• 3 tablespoons tarragon vinegar
• 1 tablespoon lemon juice
• 1/3 cup finely chopped parsley
• 3 tablespoons finely minced onion
• 3 tablespoons mashed anchovy fillets
• 1 tablespoon chopped chives
• 2 teaspoon chopped capers
• 1 clove garlic, minced
• 1/8 teaspoon salt
• 1/8 teaspoon pepper

1. Blend thoroughly all ingredients; cover Green Goddess Dressing tightly and refrigerate for 3 to 4 hours before using.

Mustard Vinaigrette

• 1 cup olive oil
• 1/3 cup white wine vinegar
• 4 tablespoons Dijon mustard
• 1 tablespoon plus 2 teaspoons Worcestershire sauce
• 1 teaspoon sugar or 1 packet of equal
• 2 cloves garlic, mashed and finely minced
• salt, to taste
• pepper, to taste

1. Combine all ingredients except salt and pepper.
2. Whisk or shake in a covered jar.
3. Add salt and pepper to taste.

Makes about 1 3/4 cups.

Carrot Apple Raisin Salad

• 6 carrots, thinly sliced
• 2 Granny Smith apples, peeled and diced
• 1 TBSP grape or apple juice
• 2 TBSP fresh lemon juice
• ½ tsp cinnamon
• ½ cup raisins

1. Steam carrots 5 minutes. Mix with remaining ingredients. Chill at least 1 hour

Serves 3
Points Plus (see below)


All ingredients put in the recipe builder have a points plus value of 5 per serving

If I leave out the apple and account for half the carrots it is 3 points plus. If I leave out both the apple and carrots and choose to call both zero point foods, it is 2 points plus per serving.

Toasted Quinoa Salad With Lemon and Herbs

• 2 tsp olive oil
• 10 oz uncooked quinoa
• 1 ¼ cups water
• ¼ cup fresh lemon juice
• 2 tsp lemon zest
• ¼ cup fresh chopped parsley
• ¼ cup watercress, fresh, chopped\
• 1 TBSP thyme, chopped\
• 2 medium stalks celery, diced
• 1 medium cucumber, diced

1. Heat 1 tsp oil in large skillet over medium heat, add quinoa and toast in oil until fragrant, about 5 minutes.
2. Add water, cover and reduce heat to low. Let steam for 15 minutes.
3. Place toasted, steamed quinoa in large bowl and add remaining ingredients, mix well. Let sit 15 minutes to allow flavors to blend. Serve at room temperature

Serves 6
5 Points Plus Each

Crockpot Pork Shoulder

• Pork Shoulder about 4 to 7 pounds, bone-in or boneless
• 1/4 cup of water
• salt and pepper lightly
• barbecue sauce - Sweet Baby Rays or KC Masterpiece

1. Place the meat in the slow cooker with water, salt and pepper.
2. Cover and cook on HIGH for 1 hour.
3. \Turn to LOW and cook 7 to 9 hours longer, until very tender.
4. Remove roast and discard fat and juices.
5. Chop or shred the pork; return to slow cooker. Mix a little barbecue sauce into the meat for flavor. Cook for about 1 hour longer, until hot.
6. Serve on warm split sandwich buns with coleslaw and extra barbecue sauce on the side

Layered Bean Dip

• 2 cups finely chopped lettuce
• 1 can (16 oz) Barbecue-style baked beans
• 1 cup chopped plum tomatoes, about 2 medium tomatoes
• 1 Cup Jalapenos
• 1 cup shredded sharp Cheddar cheese
• 1/2 cup sour cream
• 1/2 cup peppercorn ranch salad dressing
• 5 slices bacon, cooked until crisp, crumbled
• 1/4 cup sliced green onion
• tortilla chips for dipping

1. In a 9-inch pie plate, layer shredded lettuce, beans, chopped tomatoes and cheese. Combine sour cream and salad dressing. Spoon over cheese. Sprinkle with bacon and green onion. Serve bean dip immediately or store covered in refrigerator for up to 2 hours. Serve with tortilla chips or assorted chips or crackers.

Makes 8 servings.

Gordon Ramsay's Baked Chicken with Eggplant, Tomato and Zucchini Ragout

• 5 tbsp olive oil, plus extra
• 8 large boneless skinless chicken breasts
• sea salt and black pepper (I use kosher)
• 4 banana shallots (unpeeled), smashed
• 2 medium eggplants trimmed and chopped.
• handful of thyme sprigs
• handful of rosemary sprigs
• 4 zucchini, trimmed and chopped
• glass of dry white wine
• 8 plum tomatoes, peeled, seeded, and chopped (or 1 14oz can of chopped tomatoes)

 

1. Pre-heat the oven to 375f. Heat a large skillet and add 3tbsp. olive oil.

2. Season the chicken breasts with salt and pepper. Sear the chicken in batches: cook skin side down

    for 3-4 minutes until golden brown and then heat the other side for about 3 minutes. Transfer the chicken  

    to a plate.

3. Add 2 tbsp. olive oil to the pan and add the shallots, garlic, eggplants, and a few thyme and rosemary  

    sprigs. Cook for 5-7 minutes, stirring occasionally until the onions are translucent. Season with salt and 

    pepper.

4. Add the zucchini and pour in the wine. Reduce down until about half the wine is left. While you’re
    reducing, put an oiled oven-safe pan in the oven to heat up.

 

 

 

5. Stir the tomatoes into the vegetables and add to the roasting pan. Place the seared chicken breasts on top and scatter some more herb sprigs on top. Bake in the oven for 5-10 minutes or more if needed until the chicken is cooked through.

 

 

 

6. Let the meal sit for about 5 minutes after removing it from the oven and you’re done! Serve at once with bread.

 

 

 

Gordon Ramsay's Broccoli Soup

SIMPLE VERSION

• 1 large or two medium broccoli clusters (as fresh as possible)
• Salt (3 tsp.)
• Ground Black Pepper (4-5 turns on the grind wheel)
• Water
• Olive Oil

FANCY VERSION

• Goat Cheese
• Spiced Walnuts

1. Bring water to a boil in a large stock pot. Add a large pinch of salt (1 – 1 1/2 Tbsp.). Add broccoli and boil rapidly.
2. You will want to slice your goat cheese at this point if you’re making the fancy version. Dip the knife into the boiling hot water before each slice for even smooth cuts. Cut two slices of goat cheese per bowl being served. After cutting, use the hot smooth side of your knife to smooth one side of the cheese slices for appearance.
3. Your broccoli is finished cooking when you can pierce it with little or no effort. Remove the stock pan from the stove burner. DO NOT POUR THE WATER OUT! Use a slotted spoon to add broccoli to a blender but be careful because it’s boiling hot! Pour enough of the water left over from cooking the broccoli to fill the blender half way. Add a pinch (or more) of salt. Use several pulses on your blender to break the broccoli up and then puree for several seconds.
4. If you are making the fancy version, add five walnuts to the bottom of a shallow bowl and then place pieces of goat cheese on top of them.
5. Pour soup into shallow bowl. Drizzle lightly with olive oil and serve at once! Delicious!

Gordon Ramsay's Beef Wellington

• 3/4 lbs Beef fillet
• 3/4 lbs Flat mushrooms
• 4 slices Parma ham (can substitute with Prosciutto)
• English mustard for brushing meat
• 1/2 lbs puff pastry
• 2 Egg yolks
• 8 New potatoes
• 1 Clove garlic, crushed
• 1 Sprig thyme (fresh)
• 2 large baby gem lettuce
• Salt and pepper
• Olive oil
• Mustard vinaigrette, optional

1. Pre-heat the oven to 400 degrees Fahrenheit.

2. Heat oil in a large pan and sear the meat on all sides. Don’t cook the meat, just brown each side. Let it cool and then brush it with the mustard.
3. Chop the mushrooms in a food processor to make a puree. Throw the puree in a hot pan with no oil and sweat out all of the liquid. Let the water evaporate and then set it aside to cool.
4. Lay four slices of parma ham down on a large piece of cling film, slightly overlapping, then brush with mushroom mixture.
5. Put the beef in the middle of the ham and roll the ham around the beef using the cling film. Twist the ends of the cling film to tighten the roll, then refrigerate it for 15 minutes to let it set.
6. Roll your puff pastry and then brush the edges with Egg Wash. Roll the pastry over the beef completely covering it. Cut off any excess pieces. Egg Wash the top. Put your roll back in the fridge for 5 minutes. Egg Wash again and bake for 35-40 minutes. Let it cool for 10 minutes before slicing.
7. Par boil the potatoes in salted water. Quarter them and leave the skin on. Sauté in olive oil and butter with the garlic and thyme, until browned and cooked through. Season. Remove the thyme and garlic before serving.
8. Separate the outside leaves of the baby gem (leaving the smaller inner ones for salads) and very quickly sauté them in a pan of olive oil with a little salt and pepper – just enough to wilt them.
9. Serve hearty slices of the Wellington alongside the sautéed potatoes and wilted baby gems. A classic mustard vinaigrette makes a great dressing.

Beer Marinaded Beef

• 12 oz beer (Sam Adams Summer Ale)
• 2 TBSP olive oil
• 1 medium clove garlic, peeled and mashed
• 2 TBSP lemon juice
• 1 TBSP dark brown sugar
• 1 tsp table salt
• 1/8 tsp whole cloves
• 1 ½ lb. raw, lean flank steak, 1 inch thick, rinsed and patted dry

1. In 9x13 inch glass baking dish, combine beer, oil, garlic, lemon juice, sugar, salt and cloves. Add steak and soak at least 2 hours and up to 24. Cover and refrigerate.
2. Grill or broil meat to desired doneness. Remove from heat and keep warm
3. In the meantime, pour marinade in saucepan and boil 2-4 minutes and reduce. Slice steak, each serving is about 4 ounces and add juice.

Serving Size = 4 oz
Number of Servings = 6
Weight Watchers Points Plus = 6

Ratatouille Pasta

• 12 ounces whole wheat spaghetti
• 1 dried ancho or pasilla chile pepper
• 3 cups diced (1/2-inch cubes) unpeeled eggplant (8 ounces)
• 2 teaspoons olive oil
• 1 medium red onion, coarsely chopped
• 1 yellow or red bell pepper, coarsely chopped
• 6 cloves garlic, sliced
• 2 cans (14 1/2 ounces each) stewed tomatoes, undrained, coarsely chopped
• 1 cup packed mesclun (mixed baby salad greens)
• 1 tablespoon chopped fresh thyme or lemon thyme

1. Cook pasta according to package directions. Meanwhile, heat a large, deep skillet over medium-high heat until hot. Add the chile pepper; cook, turning occasionally until fragrant and toasted, about 2 minutes. When the chile pepper is cool enough to handle, discard its stem and set the seeds aside for a garnish. Chop the chile pepper.
2. Add eggplant to hot skillet; cook until browned, about 4 minutes, stirring frequently. Add oil, then chopped onion, bell pepper, and garlic; cook 3 minutes, stirring occasionally. Add tomatoes and chile pepper. Reduce heat; simmer uncovered 10 minutes or until vegetables are tender and sauce thickens. Remove from heat; stir in salad greens. Salt to taste. Drain pasta; transfer to four serving plates. Top with sauce. Garnish with reserved chile pepper seeds and thyme. Serves 4.

Nutrition Facts

Per serving: 394 calories; 0.5 g saturated fat; 0.6 polyunsaturated fat; 1.8 monounsaturated fat; 6.4 g protein; 37.6 g carbohydrates; 5.6 g fiber

Grilled Garlic Cilantro Bread

• 1 loaf French bread (20 to 24 inches long)
• 12 tablespoons (1-1/2 sticks) salted butter, at room temperature
• 3 cloves garlic, minced
• 1/3 cup finely chopped fresh cilantro
• 1/2 teaspoon black pepper
• Set up the grill for direct grilling and preheat to medium-high.

1. Cut the bread sharply on the diagonal into 1/2-inch-thick slices and arrange them on a baking sheet.
2. Place the butter in a medium bowl and cream it using a whisk or wooden spoon. Add the garlic, cilantro, and pepper and beat until the butter is creamy. Using a spatula or knife, spread the garlic butter on both sides of the bread slices.
3. When ready to cook, place the bread on the hot grate and grill until golden brown on both sides, 1 to 3 minutes per side. Don't take your eyes off the grill for a second as buttered bread can burn quickly. If it starts to burn, use tongs to move the slices to a cooler area of the grill. Remove the bread from the grill and serve at once

Carolina Pulled Pork Sliders with Mustard Sauce

For the rub and Boston butt:

• 2 tablespoons dry mustard
• 2 tablespoons sweet paprika
• 2 tablespoons salt
• 2 tablespoon freshly ground black pepper
• 2 teaspoons garlic powder
• 2 teaspoons onion powder
• 1 Boston butt (bone-in pork shoulder roast), 5 to 7 pounds

For the mop sauce:

• 2 cups distilled white vinegar
• 1/2 cup Dijon-style mustard
• 1/2 cup water
• 1 tablespoon salt
• 2 teaspoons freshly ground black pepper

For serving:

• 24 mini hamburger buns (ideally mini brioche rolls)
• 6 tablespoons butter (optional), melted
• Thinly sliced sweet pickles

For cooking Pork:

• 4-1/2 cups hardwood chips (preferably hickory), soaked in water to cover for 1 hour, then drained
• Combine the dry rub ingredients in a small bowl and stir to mix. Sprinkle the rub all over the pork, patting it onto the meat with your fingertips. Let the pork cure at room temperature while you make the mop sauce.
• Make the mop sauce. Combine the vinegar, mustard, water, salt and pepper in a large nonreactive mixing bowl, add 1/2 cup of water, and whisk until the salt dissolves.
• Set up the grill for indirect grilling and preheat to medium. If using a gas grill, place all the wood chips or chunks in a smoker box or smoker pouch and run the grill on high until you see smoke, then reduce the heat to medium-low. If using a charcoal grill, place a large drip pan in the center, preheat the grill to medium-low, then toss 1 cup of the wood chips or chunks on the coals.
• When ready to cook, place the pork, skin side up, if there is one, in the center of the hot grate over the drip pan and away from the heat. Cover the grill. Cook the pork until darkly browned on the outside and very tender inside, 2-1/2 to 3 hours. (You can also cook the pork in a smoker at 225 degrees for 4 to 6 hours. To test for doneness, use an instant-read meat thermometer: The internal temperature of the pork should be about 190 degrees F.
  If the pork starts to brown too much (and it probably will), cover it loosely with aluminum foil, but remember that the browned bits are good, too.
• Every hour for the first 4 hours, swab the pork with some of the mop sauce, using a barbecue mop or basting brush. If using a charcoal grill, every hour you'll need to add 12 fresh coals and 1/2 cup of wood chips or chunks to each side.
• Transfer the pork to a cutting board, cover it loosely with aluminum foil, and let it rest for 20 minutes before coarsely chopping with a cleaver. Place the pork in an aluminum foil pan. If you are not quite ready to serve, cover the pan with aluminum foil and place it on a warm—not hot—grill or in a low oven.
• If desired, brush the buns with the melted butter and lightly toast them on the grill. Load each bun with pork and slather with mustard sauce. Top with pickle slices and serve at once.

SOUTH CAROLINA MUSTARD BARBECUE SAUCE

• 1 tablespoon butter
• 1 slice bacon, cut crosswise into 1/4 inch slivers
• 1 small onion, finely chopped
• 3/4 cup Dijon mustard
• 3/4 cup firmly packed brown sugar
• 3/4 cup distilled white vinegar
• 1 tablespoon hot sauce (preferably Crystal), or more to taste
• Coarse salt and freshly ground black pepper

1. Melt the butter in a heavy nonreactive saucepan over medium heat. Add the bacon and onion and cook until lightly browned, 3 to 4 minutes. Pour off all but 1 tablespoon fat.
2. Stir in the mustard, brown sugar, vinegar, and hot sauce. Let the sauce simmer, uncovered, until thick and richly flavored, 6 to 10 minutes. Taste for seasoning, adding more hot sauce as necessary and seasoning with salt and pepper to taste.
3. Let the sauce cool to room temperature before serving. In the unlikely case you have any mustard sauce left, store it in a clean jar in the refrigerator. It will keep for at least a week; bring it to room temperature before serving

Makes about 3 cups

Southern Mustard Slaw

DRESSING:

• 1/4 cup Dijon mustard
• 1/4 cup mayonnaise
• 1/4 cup sugar
• 1/4 cup distilled white vinegar
• 1/2 teaspoon celery seed
• 1/2 teaspoon freshly ground black pepper, or more to taste
• Salt

SLAW:

• 1 small or 1/2 large head green cabbage (about 1-1/2 pounds), finely shredded
• 1/2 red bell pepper, finely diced

1. Make the dressing: Place the mustard, mayonnaise, and sugar in a large nonreactive mixing bowl and whisk until smooth. Whisk in the vinegar, celery seed, and black pepper.
2. Stir in the cabbage and bell pepper. Taste for seasoning, adding salt and pepper as necessary. Refrigerate until serving time. The slaw can be made up to 1 day ahead

Makes 5 to 6 cups of Slaw

Chilled Veggie Soup

• 2 ¼ cups low sodium chicken broth
• 1 ½ cup fresh or frozen edamame, thawed
• 1 cup water
• 3 scallions sliced
• 1 celery stalk sliced
• ½ pound fresh sugar snap peas, trimmed and sliced
• ¼ cup fresh mint leaves, finely chopped
• 4 tsp fat free half and half

1. Bring broth, edamame, water, scallions and celery to boil in saucepan. Reduce heat and simmer, covered, until tender…10-15 minutes. Uncover and add sugar snap peas and return to boil. Reduce heat and simmer until snap peas are crisp tender, 2 minutes.
2. Puree mixture in blender in batches. Transfer puree to large bowl, stir in mint. Let soup cool to room temperature, then refrigerate 3-24 hours.
3. To serve divide into 4 bowls. Drizzle each with 1 tsp of half and half and use a knife to marbleize.

Serves 4
4 Points Plus

Steak and Beet Salad with Horseradish Dressing

• 1 (1 pound) sirloin steak, trimmed
• Salt and pepper
• ¼ cup fat free sour cream
• 1 TBSP prepared horseradish
• 1 tsp water
• 2 cups radicchio, cut into bite size pieces
• 2 cups baby arugula
• 2 precooked medium beets, cut into bite size pieces

1. Broil, pan fry or grill sirloin to desired done level
2. Transfer steak to cutting board and loosely cover with foil.
3. Cut into 16 slices
4. Toss together radicchio, arugula and beets. Top with steak.
5. Make dressing by mixing sour cream, horseradish and water.
6. Drizzle over salads

Serves 4
5 Points Plus

Homemade Dill Pickles

• 20 fresh dill sprigs
• 4-8 garlic cloves thinly sliced
• 12 medium pickling cukes (2 ½ pounds) quartered lengthwise into spears
• 2 cups cider vinegar.
• 1 ¼ cup water
• 1 TBSP Kosher or sea salt
• 1 TBSP sugar

1. Divide half of dill sprigs and garlic among 4 (1 pint) glass jars with tight fitting lids.
2. Divide cucumbers among the jars, packing spears to within ½ inch of the lid. Tuck the remaining dill sprigs between the spears.
3. Combine water, vinegar, salt and sugar in saucepan and heat to boiling.
4. Boil about 2 minutes or until sugar and salt are dissolved.
5. Divide liquid between the 4 jars to cover the cucumbers. Cover tightly. Let cool 30 minutes and Chill at least 24 hours and up to 30 days.

Serves 12 Points Plus 0

Smokey BBQ Beans

• 2 (15 oz) cans pinto beans, rinsed and drained
• 1 (15 oz) can black beans, rinsed and drained
• 1 large yellow onion, chopped
• ½ cup ketchup
• ¼ cup packed brown sugar
• ¼ cup water
• 3 slices crisp cooked smoked turkey bacon, crumbled
• 1 TBSP smoked paprika

1. Combine all ingredients in crock pot. Cover and cook until onions are tender. About 2 hours on high, 4 hours on low.

Serves 8 (¾ cup) 4 Points Plus

Sheperds Pie

• 1 ½ pounds Yukon Gold potatoes, peeled and cut in chunks
• 2 TBSP finely chopped fresh parsley
• ½ pound lean ground beef (5% fat or less)
• ½ pound lean ground lamb
• 1 (14 ½ oz) can diced tomatoes
• ½ cup plain fat free yogurt
• 2 tsp olive oil
• 1 lg onion, chopped 1 cup frozen baby peas
• ½ tsp dry thyme salt/pepper

1. Preheat oven to 375
2. Put potatoes in saucepan, cover with water. Bring to boil and simmer until tender, about 20 minutes
3. Drain and mash with yogurt, parsley, salt and pepper.
4. Heat oil in large nonstick skillet. Add onions and cook, stirring until soft, about 5 minutes.
5. Add beef and lamb, cook , breaking meat apart with spoon, until brown, about 7 minutes. Drain off fat.
6. Add tomatoes, peas, thyme and salt/pepper. Bring to boil, reduce heat and simmer, stirring occasionally, 10 minutes
7. Spread meat mixture in bottom of 10 inch deep dish pie plate or 1 ½ quart baking dish. Spread potato over top. Bake until potato is browning and filling bubbly, about 20 minutes. Let sit 10 minutes.

Serves 6
Weight Watchers Points Plus Value = 6 Points per serving

Eggplant Caponata

Ingredients
4 tablespoons olive oil 2 large eggplants (about 1 pound each), cut into 1/2-inch cubes
1 large yellow onion, chopped
1 (15-ounce) can diced tomatoes, drained
1/2 cup kalamata olives, pitted and halved
1/2 cup red wine
1/4 cup coarsely chopped walnuts
1/4 cup golden raisins 2 tablespoons tomato paste
2 tablespoons balsamic vinegar
1 tablespoon capers 1/4 teaspoon salt
1/4 teaspoon pepper 2 tablespoons chopped fresh parsley

Instructions
1. Heat olive oil in a large skillet; sauté eggplant and onion until softened, about 5 minutes.
2. Add tomatoes, olives, wine, walnuts, raisins, tomato paste, vinegar, capers, and salt and pepper.
3. Stir and cook, uncovered, 15 to 20 minutes over medium-low heat.
4. Stir in parsley and serve with matzo crackers. Serves 12.

. Nutritional Information
Per (1/2-cup) serving: 130 calories,
7g fat,
2g prot.,
12g carbs.,
4g fiber,
240mg sodium.

Weight Watchers Points Value = 3 Points

Spinach Feta Dip

Spinach-Feta Dip

Ingredients
3/4 cup fat-free sour cream
1/2 cup 2% reduced-fat cottage cheese
1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
2 green onions, thinly sliced
2 teaspoons lemon juice
1/4 teaspoon kosher salt
1/8 teaspoon coarsely ground black pepper 1/3 cup crumbled feta cheese

Instructions
1. Place sour cream and cottage cheese in bowl of a food processor; process until smooth. Add spinach, green onions, lemon juice, salt and pepper; process to combine. Add feta and pulse just until combined. Transfer to bowl. Cover and refrigerate at least 1 hour.

Makes 2 cups. Nutritional Information Per (1⁄4-cup) serving: 60 calories, 2g fat, 10mg chol., 4g prot., 6g carbs., 1g fiber, 250mg sodium.

Weight Watchers Points Value = 1 Point (But I do not know what the serving is, so be careful)

Pasta with Apricot and Rosemary

• Red bell Pepper, diced
• Red Onion, diced
• Garlic Clove, minced
• Fresh Rosemary
• Dried Apricots
• Chicken Broth
• Barilla Pasta, your choice

1. Cook pasta and set aside
2. Coat deep dish frying pan with EVOO, then fry onions, garlic, rosemary, pepper, and apricots. to tender.
3. Add chicken broth and reduce to 1/4.
4. Place pasta back into pot, mix in 1 bag cooked oriental veggies, then the veggies with pan juices and toss.

Weight Watchers Points Value = 7 Points

Steak and Eggs with Salsa Verde and Fontina

•  1 1/2 pound Skirt Steak
• 1 tsp sweet or smoked Parika
• 1/2 tsp Salt
• Ground Pepper
• 3 cups medium-hot salsa verde
• 8 eggs
• 6 oz Fontina Cheese, coursely grated
• Fresh Mint Sprigs for garnish

1. Heat the broiler, Rub steak with Paprika, Salt and Pepper.
2. Pout Salsa Verde into a heavy 12 inch skillet with a lid. Bring to a boil, reduce heat to medium.
3. Carefully break efggs directly into skillet with salsa. Mound cheese over each egg. Cover and cook for 6 to 8 minutes, until eggs whites are set and yolkss are still a little runny.
4. Broil steak until medium rare, about 2 minuts on each side. Let stand to rest.
5. Slice Steak and serve with eggs, salsa verde and mint.

Makes 8 Servings

Calories 330, Protein 20g, Chlorestoerol 275mg, Protein 29g, Carbs 7g, Fiber 0g, Sodium 1120mg

CHAMP

Serve these mashed potato for dinner, then fry them up as "cakes" for breakfast as indicated in the recipe "Champ Potato Cakes with Bacon and Eggs"

• 3 lbs Russet or Yukon Gold Potatos
• 1 tsp Salt, divided
• 8 green onions
• 3/4 cup whole milk
• 4 tbsp salted butter, plus additional for serving if needed

1. Peel potatos and cut into small chunks. Cover with water and add 1/2 tsp salt. Bring to a boil and then simmer until tender - about 35-40 minutes
2. Remove the heat and drain potatoes well. Return to the pot and let potatos dry for a couple of minutes.
3. Finely chop green onions and add to a separate small sauce pan. Add milk and simmer for 4 minutes.
4. Add butter and remaining salt and mash with masher. Gradually add hot milk/green onion mix beat with a wooden spoon until smooth and creamy.
5. Place in a warm serving bowl and top with a know of butter.

1/2 Cup Serving - Makes 6 cups

Calories 110g, Fat 5g, Chloresterol 10mg, Protein 2g, Carbs 17g, Fiber 2g, Sodium 230mg

Creole Smoked Ribs

The Rub

• 2 tablespoons of paprika (30ml)
• 1 tablespoon of dried thyme (15ml)
• 1 tablespoon of brown sugar (15ml)
• 1 tablespoon of garlic powder (15ml)
• 1 tablespoon of onion powder (15ml)
• 2 teaspoons of dry mustard (10ml)
• 2 teaspoons of celery seed (10ml)
• Pinch of Cajun spice
• Pinch of cayenne
• 1 teaspoon freshly ground black pepper (5ml)
• 1 teaspoon of salt (5ml)

The Bourbon Sauce

• 2 tablespoons of bottled chili sauce (30ml)
• 3/4 cup of hickory flavored BBQ sauce (175ml)
• 1/4 cup of bourbon (60ml)
• 3 tablespoons of cider vinegar (45ml)
• 2 tablespoons of maple syrup (or honey) (30ml)
• 1 tablespoon of Worcestershire sauce (15ml)
• 1 teaspoon of Tabasco sauce (5ml)

Meat

• 2 racks baby back ribs (5lb or 2.5 kg)
• 4 handfuls of hickory wood chips

1. Combine the rub ingredients in a small bowl and mix well. Pat all sides of the beef ribs generously with the rub. Place in a sealable plastic bag and refrigerate for at least 5 hours.
2. To make the bourbon sauce, place all of the ingredients with the exception of the Tabasco sauce, in a medium heavy bottomed sauce pan. Reduce slightly over medium heat for 5-10 minutes. Stir in the Tabasco to taste. This can be refrigerated until ready to use, but reheat before serving.
3. Prepare Barbecue to 200 degrees (100 degrees Celsius) using indirect heat. If you are using charcoal, cook the coal until they are ash on the outside, but still holding their shape.
4. For a gas grill, preheat the grill to high on one side leaving the other side off.
5. Place the baby back ribs directly on the cool side of the grill and cook slowly for approximately 2 hours until nicely browned and cooked through.
6. After 1 1/2 hours, brush the ribs with the bourbon sauce every 15 minutes until the allotted time has passed.

Yield: 4 servings

Slow Cooker 10 Hour Bbq Pork

Sauce:
5 cloves garlic, chopped
2 cups orange juice
2 cups coffee
2 cups brown sugar 16 ounces ketchup
3 cups balsamic vinegar
1 cup molasses
2 teaspoons ground cinnamon
1/2 teaspoon ground cloves
2 beers
8 pound pork butt
10 cloves garlic
I
nstructions
1. Combine all ingredients for sauce in a large pan and bring to a simmer. Continue to cook for 45 minutes at a low simmer, stirring occasionally to keep the sugar from scorching on the bottom of the pan.

2. Preheat oven to 425F.

3. Using a small paring knife, cut deep slits into the pork and insert garlic cloves all around. Rub pork with oil and season liberally with salt and freshly ground pepper. Place pork on a rack and put in the oven for 25 minutes. The high heat will sear the meat all around and give it a nice crust.

4. Place the pork in a Crock-Pot BBQ Pit and cover with the sauce. Place the setting on Low and cook for 8 to 10 hours.

Serves 8 to 10. Recipe

Beef Boirgionon

Beef Bourguignon Ingredients
1 1/2 teaspoons olive oil
1 1/2 pounds lean beef stew meat
2 cups vertically sliced onions
2 cups sliced carrots 1 cup diced green or red bell pepper
1 (14-ounce) can diced tomatoes, undrained
1 (12-ounce) package button mushrooms, quartered
1 (14-ounce) can reduced-sodium beef broth
1 1/2 cups dry red wine
2 garlic cloves, pressed
2 tablespoons tomato paste
1 bay leaf
1/2 teaspoon dried thyme leaves
1/2 teaspoon kosher salt
1/4 teaspoon coarsely ground black pepper
3 tablespoons all-purpose flour
2 tablespoons butter, softened
Chopped fresh flat-leaf parsley (optional)

Instructions
1. Heat oil in a large Dutch oven over medium-high heat. Add beef in batches and cook until brown. Remove to a plate.

2. Add onion, carrot, mushrooms and bell pepper to pan; cook, stirring occasionally, until onion is lightly browned, about 5 minutes. Return beef and any juices to pan. Add tomatoes and next 8 ingredients (tomatoes through black pepper). Cover and bring to a simmer. Cook 2 hours or until beef is tender. Discard bay leaf.

3. Combine flour and butter in a small bowl. Mix with your fingers or a fork until mixture becomes a paste. Ladle about 1/2 cup pan juices into flour mixture. Whisk until very smooth. Add to pan. Stir well.

4. To serve, ladle into soup plates and sprinkle with parsley if using. Serves 8.

Nutritional Information
Per serving:
250 calories, 8g fat, 55mg chol., 22g prot., 14g carbs., 3g fiber, 340mg sodium.

Champ Potato Cakes with Bacon and Eggs

• 4 Tomatoes
• 4 Medium Portabello Mushrooms
• 8 Slices of Bacon
• 1/2 tsp Salt divided
• Black Pepper
• 2 tsp Olive Oil
• 4 cups of Champ
• 1 cup all purpose flour
• 2 tbsp salted butter
• 8 poached eggs

1. Heat broiler
2. Cut tomatos into halves, place tomatoes, mushrooms, and bacon on a baking sheet, Sprinkle with salt and pepper and drizzle with Olive Oil
3. Place under broiler and cook until bacon is crisp, and tomato and shrooms are browned.
4. Remove from broiler and keep warm
5. Combine 4 cups of champ, four, salt and pepper in a medium bowl.
6. Heat a well seasoned cast iron skillet over medium high heat. Spoon potato mix into pan and flatten with spatula into the shape of a pancake. Cook until golden brown.
7. Serve with butter on champcakes, place 1 champcake on a plate, top with poached egg, 1 bacon, 1 shroom and 1 tomato.

Serves 8

Calories 330, Fat 19g, Choresterol 240mg, Protein 14g, Carbs 33g, Fiber 3g, Sodium 750 mg.

Macaroni and Cheese with Caramelized Onion

• 1 large onion, halved lengthwise and thinly sliced crosswise
• 8 oz whole wheat macaroni
• 1 (15 oz) can evaporated fat free milk
• 2 cups reduced-fat sharp cheddar cheese
• 1 cup fat free cottage cheese
• 1 large egg 1 tsp dry mustard
• 1 tsp water salt/pepper
• 12 TBSP chopped, fresh parsley

1. Preheat oven to 450. Spray 7x11 inch baking dish with nonstick spray
2. Place onion on rimmed backing sheet. Bake until onion is tender and slightly brown, 20 minutes. Stir halfway through cooking
3. Cook macaroni according to package directions, drain and return to pan
4. Cook evaporated milk in small saucepan until warm. Remove from heat and whisk in egg. Stir mustard and water together and whisk into milk
5. Add milk mixture, cheddar, cottage cheese salt and pepper to macaroni. Cook over low heat until cheese melt stirring constantly.
6. Transfer mixture to baking dish. Sprinkle with onion and bake until heated 10-20 minutes. Sprinkle with parsley

Makes 8 Servings
Weight Watchers Points Value = 7 Points

Mexican Casserole

• 1 spray of PAm
• 4 cups cooked brown rice
• 1 1/4 cups fat free salsa
• 1 tsp ground cumin
• 15 oz can refried beans
• 10 oz frozen corn kernels, thawed
• 4 oz canned mild green chiles, diced
• 1 Tbsp Chili Powder
• 10 oz chopped frozen spinach or collard greens, thawed and drained.
• 3/4 cup shredded low fat cheddar cheese, divided
• 2 Tbsp fresh chopped onion for garnish

1. Preheat oven to 375 degrees.
2. Coat 2 quart rectangular baking dish with cooking spray
3. Spoon 2 cups of rice into baking dish
4. In a large bowl, combine refried beans, corn, chiles, chili powder, mix and scrape mix onto rice layer and smooth out top
5. Squeeze out liquid on spinach, and spread onto bean mixture
6. Sprinkie 6 tablespoons of cheese.
7. Top with remaining rice mixture and smooth out top,
8. Top with remaining cheese,
9. Bake for 30 minutes, Sprinkle with Cilantro

Makes 6 Portions
Serving Size = 1 Portion
Weight Watchers Points Value = 8 Points

Butternut Squash Fries

• 3 Sprays oilive oil spray
• 1 lb butternut squash, peeled, seeded, and cut into 16 1/4 inch sticks
• 1 tsp salt
• 1/2 tsp chili powder

1. Preheat oven to 450, coat baking sheet with spray
2. Arrange squash fries in single layer, sprinkle with salt and pepper.
3. Roast, turning once until desired crispness.

Serving Size = 4 Fries
Weight Watchers Points Value = 1 Point

Dijon Roasted New Potatoes

• 1 Spray of Cooking Spray
• 2 Tbsp Dijon Mustard
• 1 tsp Olive Oil
• 3/4 Tsp paprika
• 1/2 tsp salt
• 1/4 tsp thyme
• 1/2 tsp pepper
• 1.5 lbs uncooked red or white new potato, quarted or halved.

1. Preheat oven to 425 degrees.
2. Coat 9 x 13 baking dish with cooking spray
3. In a large bowl, whist together mustard, oil, paprika, salt, thyme,and pepper. Add potatoes and mix to coat.
4. Put potatoes in baking dish and roast for 15 minutes, stir, and roast until tender.

Serving Size = 1.25 cups per serving
Weight Watchers Points Value = 4 Points

• 12 oz loaf Italian Bread
• 1 lrg garlic clove, peeled and smashed
• 1 lrg red onion, cut into thin wedges
• 4 cups broccoli florets
• 1 st olive oil
• 12 oz ray turkey sausage
• 1/2 cup canned chicken broth
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp red pepper flakes
• 1 spray cooking spray
• 3/4 cup low fat, shredded, sharp cheddar cheese

1. Prehear oven to 400 degrees
2. Slice bread in half lengthwise, rub insides with garlic. Place bread, open faces on one side of a baking sheet, and the other slice on the opposite side.
3. Place broccoli on another baking sheet
4. Coat veggies and bread with cooking spray. Bake until broccoli is tender, flip bread over and stir veggies halfway through, about 15 to 20 minutes. Remove pans from oven and cut bread into 1/2 inch cubes.
5. Reduce oven to 350 degrees
6. Heat oil in skillet over medium heat. Cook sausage, breaking it up with a wooden spoon as it cooks.
7. Stir in broccoli and onion, bread cubes, broth, salt and pepper, and red pepper flakses.
8. Coat a 9 inch square baking dish with PAM. Spoon 3 cups of broccoli mixture into dish.
9. Sprinkle 1/4 cup of chesse. Top with remaining broccoli mix and remaining cheese.
10. Bake for 30 minuts

Makes 8 Portions
Serving Size = 1 Portion
Weight Watchers Points Value = 6 Points

White Bean, Citrus and Salmon Salad

• 15 Oz canned white beans, drained and rinsed
• 16 oz canned pink salmon, flaked with a fork and bones removed
• 1 small red onion, diced
• 1 bunch arrugla, stems removed and chopped
• 1/4 cup fresh chopped parsley
• 1 tsp lemon zest
• 1 tsp fresh, chopped thyme
• 3 Tbsp fresh lemon juice
• 1 Tbsp oilve oil
• 1/2 tsp slat
• 1/2 tsp black pepper

1. Combine all ingredients in a large bowl, mix thoughly and serve.

Serving Size = 1 1/2 cups

Weight Watchers Points Value = 8 Points

Oven Fried Paprika Chicken Cutlets

• 2 Sprays of Cooking Spray
• 1/2 cup plain fat free yogurt
• 1 Tbsp sweet paprika, divided
• 15 saltine crackers, crushed into crumbs
• 1 tsp salt
• 1/4 tsp black pepper
• 1 lb bonelss, skinless chicken breast, 4 oz each, raw
• 1/2 medium lemon, cut into 4 wedges

1. Preheat broiler and coat baking sheet with cooking spray
2. Place yogurt and 1 tsp of paprika in a small shallow bowl; mix to combine.
3. Combine cracker crumbs, salt, pepper, remaining paprika on a large shallow pie plate.
4. Place chicken cutler in yogurt mixture and then coat with craker mixture. Press lightly to make crumbs stick.
5. Place coated chicken on prepared baking sheet and lightly spray with cookng spray.
6. Broil 3 to 4 inches from heat source until golden brown and cooked through, flipping once.
7. Cook 4 to 5 minutes per side.

Serve with parsley and garnish with lemon

Weight Watchers Points Value = 4 Points

Eggs With Polenta and Spicy Black Beans

• 1 (16 oz) tube prepared polenta, cut into 12 equal slices (Found @ Stop and Shop in Deli)
• 1 (15 ½ oz) can black beans, rinsed and drained
• 1 cup fat free salsa
• ½ tsp chili powder
• 4 large eggs
• ½ cup reduced fat shredded pepper jack cheese
• 2 TBSP chopped fresh cilantro

1. Preheat oven to 425. Spray baking sheet with nonstick spray
2. Arrange polenta slices in single layer on baking sheet. Spray lightly with nonstick spray. Bake until hot, about 20 minutes.
3. Combine beans, salsa and chili powder in small saucepan, bring to boil. Reduce heat and simmer, covered about 10 minutes.
4. Spray large nonstick skillet with nonstick spray and place over medium heat. Crack eggs into skillet and cook until yolks just begin to set, about 2-4 minutes. Remove skillet from heat, sprinkle eggs with cheese and cilantro. Cover skillet and let stand until cheese melts, about 2 minutes.
5. To serve, place 3 slices of polenta on each of 4 plates. Spoon ½ cup bean mixture over each and top with 1 egg.

Open Faced Bacon, Gouda, and Apple Sandwiches

• 4 slices Canadian bacon
• 2 whole grain English Muffins, split and toasted
• 2 tsp whole grain mustard
• 1 small apple cored and sliced
• 4 thin slices smoked gouda cheese, about 2 oz.

1. Spray large, nonstick skillet with nonstick spray and set over medium heat. Add bacon and cook, turning once, until lightly browned, about 4 minutes.
2. Preheat broiler. Spread cut side of English muffins evenly with mustard. Layer evenly with bacon, apple and gouda. Place on baking sheet and broil 5 inches from heat until cheese melts, about 1 minute

 

Serves 4
Weight Watchers Points Plus Value = 5 Points


 

 

 

Broccoli-Potato Soup With Sharp Cheddar Cheese

• 1 tsp olive oil
• 1 small onion, finely chopped
• 1 garlic clove, minced
• 1 small baking potato, peeled, chopped
• 1 cup water
• ¼ cup fat free half and half
• Salt and pepper
• 1 (14 ½ oz) can low sodium chicken broth
• 1 pound broccoli, cut in 2 inch florets with stems sliced
• ½ cup shredded low fat sharp cheddar

1. Heat oil in large saucepan over medium heat. Add onion and cook, stirring occasionally, until soft. About 5 minutes. Add garlic and cook, stirring constantly until fragrant, about 30 seconds. Add potato, broth and water, bring to boil. Add broccoli and return to boil.
2. Reduce heat, simmer partially covered, 5 minutes. Remove ½ cup broccoli florets and set aside. Simmer until potato is tender, about 5 minutes longer.

Serves 4
Weight Watchers Points Plus Value = 3

Sauteed Tilapia with Almonds and Cherries

• 1 Tbsp sliced almonds
• 1 lb raw or (4) 4 ounce fillets
• 1/4 tsp kosher salt
• 1/4 tsp black pepper
• 3 tsp extra virging olive oil, divided
• 1 small onion, chopped
• 2 Tbsp dry white wine
• 1/2 cup sweet cherries, pitted and halved (If using frozen, thaw first)
• 1/2 cup reduced sodium, fat free vegetable broth
• 1/2 tsp dried thyme

1. Toast the almonds in a skillet over medium low hear until aromatic and golden, shake the pan while cooking for 4 minute or so, transfer to a bowl.
2. Season the fish with Kosher Salt and Pepper. Heat 2 tsp EVOO in the skillett, then add the fish. Cook until firm and lighly browned, about 2 minutes, then flip and cook for two more minutes.
3. Remove fish to 4 serving plates.
4. Heat 1 tsp EVOO in the skillett, then add the onion. Cook until translucent, but not burned.
5. Add wine to deglaze the pan and cook for 20 seconds to burn off alcohol. Add cherries, broth and thyme. Heat unitl simmering and cook for 30 seconds to reduce the liquid. Divide the sauce and toasted almonds equally onto the fish. Serve at once.

Serves 4
Weight Watchers Points Plus Value = 4

North African Meatball Stew

• 1 pound ground lean beef (5% fat or less)
• 2 TBSP finely chopped fresh cilantro
• 2 tsp ground cumin
• 2 tsp olive oil
• 1 onion, chopped
• 2 garlic cloves minced
• 1 cup diced tomatoes
• ¾ cup water
• 3 TBSP tomato paste
• 2 TBSP lemon juice
• 2 TBSP chopped fresh mint
  
  

1. Mix together beef, cilantro, 1 tsp cumin, salt and pepper in a large bowl until combined. With damp hands, shape mixture into 24 1 inch meatballs.
2. Heat oil in large nonstick skillet over medium heat. Add onion and cook, stirring until softened, about 5 minutes. Add garlic and cook stirring until fragrant, about 30 seconds. Stir in tomatoes, water, tomato paste, and remaining 1 tsp of cumin, salt and pepper to taste. Bring to boil
3. Add meatballs to skillet. Reduce heat and simmer, covered, until meatballs are cooked through and sauce is thickened. About 30 minutes. Stir in lemon juice and sprinkle with mint.

Serving Size = 6 Meatballs and 2/3 cup of sauce
Serves 4
Weight Watchers Points Plus = 5 Points

Artichoke-Cauliflower Gratin

• 2 tsp olive oil
• 1 large onion thinly sliced
• 2 garlic cloves, thinly sliced
• ¼ tsp salt
• 2 TBSP plain dried breadcrumbs
• 2 TBSP chopped fresh parsley
• 1 tsp chopped fresh thyme
• 2 cups cauliflower florets
• 2 (9-oz) packages frozen artichoke hearts, thawed
• 2 TBSP grated parmesan cheese
  

1. Preheat oven to 400. Spray 7 x 11 inch baking dish with nonstick spray
2. Heat oil in large nonstick skillet over medium heat. Add onion, garlic, and salt. Cook, stirring occasionally until onion is tender, about 8 minutes. Stir in breadcrumbs, parsley and thyme.
3. Bring medium saucepan of water to boil. Add cauliflower and cook until just tender, about 5 minutes. Drain.
4. Place artichokes and cauliflower in prepared baking dish. (May also add 1 cup cherry tomatoes at this time) Top with onion mixture, sprinkle with Parmesan. Bake until hot and topping is lightly browned, about 30 minu

Serves 6
Weight Watchers Points Plus = 2 Points

Tomato Caprese Salad

• 1 Cup Spring Mix
• 2 tsp. olive oil
• Drizzle of Aged Balsamic
• 3 garlic cloves, minced
• ¼ Pint Cherry Tomato
• ¼ Pint Cherry Sized Fresh Mozzarella
• 2 tbsp Fresh Minced Basil
  

1. Wash Spring Mix and put on a chilled plate.
2. Add Mozzarella and Tomatoes to a bowl, add Olive Oil, Basil, Salt and Pepper. Mix Well to coat.
3. Arrange Tom/Mozz on plate next to Spring Mix, Drizzle aged Balsamic over top.

Serves 1
Weight Watchers Points Plus = 2 Points

Filet Mignon With Garlic Cream Sauce

• 4 (¼ lb) filet mignons, trimmed
• 2 tsp. olive oil
• 3 garlic cloves, minced
• ¼ cup dry white wine or reduced sodium chicken broth
• 2 TBSP reduced fat garlic and herb spread able cheese

1. Sprinkle steaks evenly with salt and pepper. Heat skillet over medium high heat and add oil. Place steaks in skillet and cook to preferred wellness. Transfer to plate and cover with foil to keep warm.
2. Add garlic to same skillet. Cook, stirring constantly about 1 minute. Stir in wine and cook stirring until reduced by half, about 3-4 minutes. Add cheese, turn off heat and melt. Spoon over steaks.

Serves 4
Weight Watchers Points Plus = 6 Points

Meatloaf with Carmelized Onions and Shitake Mushrooms

• 
  2 tsp Olive Oil
• 1 large onion, chopped
• 2 garlic cloves minced
• 1 cup tomato sauce
• ½ cup whole grain, dried breadcrumbs
• 2 lg. egg whites, slightly beaten
• 2 tsp Worcestershire sauce 1 tsp dried basil
• 1 tsp dried oregano
• salt/pepper
• ½ lb. fresh shiitake mushrooms, stems discarded and sliced thinly
• 1 and ½ lb. ground beef (7% or less fat)

1. Preheat oven to 350. Spray loaf pan with nonstick spray
2. Heat 1 tsp oil in medium nonstick skillet over medium high heat.
3. Add onion and cook, stirring occasionally until onion is tender, about 10 minutes.
4. Add garlic and cook, until fragrant…about 30 seconds. Transfer to large bowl.
5. Add remaining 1 tsp oil to skillet, add mushrooms and cook, stirring occasionally until browned, 6-7 minutes.
6. Add to bowl with onion and let cool about 5 minutes.
7. Add beef, ½ cup tomato sauce, bread crumbs, egg whites, Worcestershire sauce, basil, oregano, salt and pepper to bowl and mix until well blended.
8. Transfer mix to loaf pan (4x9 inch) Spread remaining ½ cup tomato sauce over top. Bake until instant read thermometer inserted to center of loaf reads 160. About 1 hour. Let stand about 5 minutes before slicing.

Serves 6
Weight Watchers Points Plus value = 5