Corn Chowder - 5 Smartpoints

Ingredients:

1 1/2 teaspoons canola oil
2 large onions, chopped
1 stalk celery, chopped
1 red bell pepper, diced
3 cloves garlic, minced
1/2 teaspoon ground cumin
3 1/2 cups reduced-sodium chicken broth
1 tablespoon chopped fresh thyme, or 1 teaspoon dried
1 bay leaf
2 cups frozen corn kernels
1 potato, peeled and diced
2 tablespoons cornstarch
1 12-ounce can nonfat evaporated milk
Salt & freshly ground pepper, to taste
Pinch cayenne pepper

Directions:

1. Heat oil in a large heavy saucepan over low heat. Add onions and cook, stirring, for 5 minutes. Add celery, bell pepper, garlic and cumin; cook, stirring, for 2 to 3 minutes. Add broth, thyme and bay leaf and bring to a boil. Reduce heat to low and simmer, uncovered, for 10 minutes.
2. Add corn and potatoes, return to a simmer and cook until all the vegetables are tender, 5 to 10 minutes. Place cornstarch in a small bowl, slowly add evaporated milk, stirring until smooth. Stir into the soup and return to a simmer. Cook, stirring, until thickened, about 2 minutes. Discard the bay leaf. Season with salt, pepper and cayenne.

Makes 6 Servings (1 Cup Per Serving)
5 Pointsplus, 5 Smartpoints
Nutritional Info Per Serving: 200 calories; 2 g fat; 5 mg cholesterol; 38 g carbs; 10 g protein; 4 g fiber; 208 mg sodium

GREEK ORZO AND LEMON CHICKEN SOUP

yield:4 SERVINGS (2 CUPS PER SERVING)

INGREDIENTS:

6 cups fat-free, less-sodium chicken broth
1 teaspoon finely chopped fresh dill
1/2 cup uncooked orzo (rice shaped pasta)
4 large eggs
1/3 cup freshly squeezed lemon juice
1 cup shredded carrot
1/4 teaspoon salt
1/4 teaspoon pepper
8 ounces chopped roasted chicken

DIRECTIONS:

Bring broth and dill to a boil in a large saucepan. Add orzo. Reduce heat, and simmer 5 minutes or until orzo is slightly tender. Remove from heat.
Place eggs and juice in a blender; process until smooth. Remove 1 cup of broth from pan with a ladle, making sure to leave out orzo. With blender on, slowly add broth; process until smooth.
Add carrot, salt, pepper and chicken to pan. Bring to a simmer over medium-low heat, and cook 5 minutes or until orzo is done. Reduce heat to low. Slowly stir in egg mixture; cook 30 seconds, stirring constantly (do not boil).

Nutritional Information per serving (Serving size: 2 cups) Calories: 271, Fat: 8g, Saturated Fat:2g, Sugar: 2.6g, Sodium: 1017mg, Fiber: 1.5g, Protein: 28g, Cholesterol: 260mg, Carbohydrates: 21.25g
Weight Watchers POINTS: SmartPoints: 6, Points Plus: 7, Old Points Program: 6

Clean Eating Chicken Fried Rice Recipe

Ingredients

For the rice
1 cup long grain brown rice
2 1/2 cups water
1/4 teaspoon salt
For the fried rice
1 clove garlic, minced
1 tablespoon finely minced, peeled ginger root
3 tablespoons water or vegetable or chicken broth
1/2 cup chopped onions
1 1/2 cups stemmed, seeded, and diced bell pepper
2 boneless, skinless chicken breasts or boneless skinless thighs, cut into thick strips
1 cup sprouts, optional
2 tablespoons lite (low sodium) soy sauce, tamari, or coconut aminos (gluten-free tamari or coconut aminos for gluten-free)
1 tablespoon olive oil
2 teaspoons toasted sesame oil
3/4 cup chopped scallions or green onions
1 egg

Directions

For the rice:

Add rice, salt, and water to a pot, stir once, and bring to a boil over high heat. Reduce heat to low and cover. Allow to cook, untouched, for 40 minutes. Remove from heat and let stand for 5 minutes, covered.

Remove cover and fluff rice with a fork. Lay the rice evenly on a parchment-lined or nonstick baking sheet. Do not press down on the rice, but move to fill baking sheet. Place uncovered in fridge for 1 hour to up to 10 hours to cool and dry the rice.
To fry the rice:
Add olive oil to a pan over medium heat. Add chicken, onions, bell pepper, and ginger and cook for about 4 to 5 minutes, until onions are slightly softened and translucent, and chicken is mostly cooked through. Add rice and 3 tablespoons broth or water and increase heat to high.

Stir constantly. Crack in the egg and continue to stir rapidly so that it is evenly dispersed among the rice as it cooks, for about 3 minutes. Add the sprouts and stir. Add the soy sauce or alternatives, and toasted sesame oil, if using. Remove from the heat and toss in the scallions. Serve.

Yields: 6 servings | Serving Size: 1/2 cup
Calories: 266 |  Total Fat: 5g | Saturated Fat: 1g | Trans Fat: 0g | Cholesterol: 88mg | Sodium: 254mg | Carbohydrates: 30g | Fiber: 3g | Sugar: 3g | Protein: 23g |

6 Smartpoints

Skinny Mexican Chicken Casserole

Ingredients

1 bag (10 oz) frozen whole grain brown rice
1 bag (12 oz) frozen corn
1 can (14 oz) black beans, drained and rinsed
2 cups cubed cooked chicken breast
2 cans (10 oz) Old El Paso™ enchilada sauce
1 cup chopped red bell pepper
1/4 cup chopped green onions (4 medium)
1/4 cup chopped fresh cilantro
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/2 teaspoon garlic powder
2 cups shredded 2% milk reduced-fat Mexican style cheese blend (8 oz)
1 cup shredded lettuce
1 tomato, chopped

Directions

1 Heat oven to 375°F. Spray 13x9-inch glass baking dish (3 qt) with cooking spray. Cook rice and corn as directed on bags. In baking dish, mix rice, corn, beans, chicken, enchilada sauce, red pepper, 2 tablespoons of the green onions, cilantro, chili powder, cumin, garlic powder and 1 cup of the cheese until well blended.

2 Bake uncovered 30 to 35 minutes or until bubbly and heated through. Sprinkle with remaining 1 cup of cheese; bake 3 minutes longer or until cheese is melted. Top with shredded lettuce, tomato and remaining green onions.

Serving Size: 5
6 Smartpoints
230 Calories ;Fat 7g ;Saturated Fat 3 g ;Carbohydrate 18g ;Fiber 2g ; Sugars 3g ;Protein 23g

Chicken Fajitas

Ingredients:

16 oz boneless skinless chicken breasts
1 red bell pepper, cut into strips
1 green or poblano pepper, cut into strips
1 medium onion, cut into strips
3 tbsp lime juice
1 tsp ground cumin
1 tsp garlic powder
pinch ancho or Mexican chili powder, to taste
salt and pepper to taste
2 tsp olive oil
8 reduced carb whole wheat flour tortillas (Trader Joes)
For garnish:
1/2 cup reduced fat shredded mexican cheese
reduced fat sour cream (optional)
guacamole (optional)

Directions:

Marinate the chicken with lime juice, and season with chile powder, salt, pepper, garlic powder and cumin.

Season vegetables with salt and pepper and toss with olive oil. To grill the onions and peppers outside on the grill, use a cast iron skillet and grill covered over medium heat until tender, about 15 minutes. Or, to cook them indoors, you can use a large skillet on the stove over medium heat for 16 to 18 minutes, covered until the onions and peppers are soft.

Heat an outdoor grill or indoor grill pan over medium heat; grill chicken until cooked through, about 8 minutes on each side. Transfer to a cutting board when done and cut into strips. Once cooked, combine with the peppers and onions. Serve immediately with warmed tortillas, cheese and toppings.

Makes 4 cups chicken and vegetables.

 Serving Size: 2 fajitas
 Smart Points: 6
Calories: 299 • Fat: 10.5 g • Protein: 39 g • Carb: 27 g • Fiber: 15.5 g • Sugar: 0 g
Sodium: 423 mg (without the salt)  • Cholesterol: 7.5 mg

Stuffed Pepper Casserole

Prep time: 10 minutes
Cook time: 30 minutes
Yield: 6 servings
Serving size: 1⅓ cups

Ingredients

1 pound lean ground beef
2 green bell peppers, diced
2 red bell pepper, diced
1 small onion, diced
1 tablespoon minced garlic
2 (8.8-ounce) pouches Uncle Ben’s Ready Rice brown rice
1 (23.25-ounce) jar Prego Light Smart Traditional pasta sauce
½ tablespoon dried oregano
½ tablespoon dried basil
1 teaspoon salt
1 teaspoon black pepper
1 cup shredded reduced-fat four cheese Italian blend (I like Sargento®)

Instructions

Preheat oven to 350 degrees. Spray a 13×9-inch casserole dish with nonstick cooking spray and set aside.
In a large skillet over medium-high heat, cook the ground beef, bell peppers, onion, and garlic until the vegetables soften and the beef is no longer pink, 10 to 12 minutes. Use a wooden spoon to break up the beef as it cooks. Drain any excess fat and return the skillet to the stovetop, turning the heat down to low.
Microwave the rice according to package directions.
Add the cooked rice, pasta sauce, basil, oregano, salt and pepper to the beef in the skillet and mix well. Transfer the skillet ingredients to the prepared baking dish.
Sprinkle the Italian cheese on top of the casserole.
Bake uncovered until the cheese is melted, 18-20 minutes.

Nutrition Information :

Per Serving (1⅓ cups):

Calories: 359
Fat: 11g
sat Fat: 2g
Carbohydrates: 43g
Fiber: 7g
Sugar: 10g
Protein: 25g

10 Smartpoints

Broiled Tilapia Parmesan

Ingredients

    1/4 cup Parmesan cheese
    2 tablespoons butter, softened
    1 tablespoon and 1-1/2 teaspoons reduced-fat mayonnaise
    1 tablespoon fresh lemon juice
    1/8 teaspoon dried basil
    1/8 teaspoon ground black pepper
    1/8 teaspoon onion powder
    1/8 teaspoon celery seed
    1 pound tilapia fillets

Directions

    Preheat your oven’s broiler. Grease a broiling pan or line pan with aluminum foil.
    In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
    Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to overcook the fish.

Nutritional Info

    Servings Per Recipe: 4
    Amount Per Serving
    Calories: 177.1
    Total Fat: 10.5 g
    Sat fat: 5.4 g
    Cholesterol: 63.4 mg
    Sodium: 232.6 mg
    Total Carbs: 1.2 g
    Dietary Fiber: 0.0 g
    Sugars: 0.4 g
    Protein: 19.6 g

SmartPoints value : 5