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