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

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

onion honey dijon chicken recipe

Mildly sweet and tangy, this easy Weight Watchers chicken recipe is perfect for a busy weeknight. The chicken cooks so tender and juicy, and the onions add a nice extra boost of flavor.

Ingredients

    2lbs skinless, boneless chicken breasts, cut into 6 fillets
    1 large onion, thinly sliced
    4 tbsp dijon mustard (I used the whole grain kind)
    2 tbsp honey
    2 garlic cloves, minced
    1/2 cup chicken broth
    1 tsp dried thyme
    Salt and pepper to taste

Instructions

    Preheat oven to 375 degrees. Spray a large baking dish with an olive oil mister or cooking spray.
    Season chicken breasts with salt and pepper and place in baking dish. Cover chicken with the sliced onions.
    In a medium sized bowl, whisk together the remaining ingredients.
    Pour over chicken and onions, and place in oven to bake, uncovered, until chicken is cooked through, about 30 minutes.

Preparation time: 10 minute(s)
Cooking time: 30 minute(s)
Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein
Number of servings (yield): 6
Culinary tradition: USA (General)
Calories: 198
Fat: 2g
Protein: 34g

Entire recipe makes 6 servings
Serving size is 1 chicken fillet
Each serving = 4 Points + = 5 smartpoints
PER SERVING: 198 calories; 2g fat; 7g carbohydrates; 34g protein; 0g fiber

 Make sure you’re following us  Facebook 

Chicken and Asparagus Teriyaki Stir Fry

Ingredients:

3 tablespoons soy sauce or gluten-free soy sauce
2 tablespoons mirin
1/2 tablespoon honey
1/2 tablespoon fresh grated ginger
1 teaspoon cornstarch
1 1/2 pounds skinless chicken breast, cut into 1/2-inch cubes
Kosher salt, to taste
1 tbsp canola or grapeseed oil, divided
12 oz asparagus, ends trimmed, cut into 2-inch pieces
4 cloves garlic, chopped

Directions:

Whisk the soy sauce, mirin, honey and ginger and cornstarch in a small bowl; set aside.
Lightly season the chicken with salt.
Heat a large non-stick wok over medium-high heat, when hot add 1 teaspoon of the oil, then add the asparagus and cook until tender-crisp, about 6 to 7 minutes.  Add the garlic and cook until golden, about 1 minute. Set aside on a dish.
Increase the heat to high, then add 1 teaspoon of oil and half of the chicken and cook until browned and cooked through, about 4 minutes on each side. Remove and set aside and repeat with the remaining oil and chicken. Place everything back into the wok, pour the sauce over and cook stirring 30 to 60 seconds until the sauce thickens slightly.

Servings: 4 • Size: 1 1/2 cups • Points +: 7 • Smart Points: 5
Calories: 302 • Fat: 8 g • Carb: 15 g • Fiber: 2 g • Protein: 42 g
Sugar: 5 g • Sodium: 531 mg • Cholesterol: 125 mg

 Make sure you’re following us  Facebook  

blueberry banana bread 5 smartpoints

4 PointsPlus
5 SmartPoints

Ingredients:

3 large over-ripe bananas
2 tablespoons lemon juice
1/3 cup vanilla soymilk (or apple sauce)
1/2 cup agave nectar
2 cups white whole wheat flour,
(or regular whole wheat flour)
3/4 teaspoon baking powder
3/4 teaspoon baking soda
1/2 teaspoon salt
1 cup blueberries

Directions:

Preheat oven to 350F. Spray or wipe a 9×5-inch loaf pan with oil (I used a silicon loaf pan).
Mix the soymilk with 1 tablespoon of the lemon juice and let stand until it curdles. (If using apple sauce, skip this step and add the lemon juice to the bananas.)
In a large bowl, mash the bananas and add the remaining lemon juice, soymilk, and agave nectar. Stir well to combine. In a separate bowl, combine the flour, baking powder, soda, and salt. Add the dry ingredients to the banana mixture, and stir just until the mixture is well-combined. Fold in the blueberries.
Spread the mixture evenly in the prepared pan and bake until a knife inserted in the center comes out clean, about 50-60 minutes. Allow to cool before cutting and serving. Cut into 12 Equal Slices
Makes 12 Servings (1 Slice Per Serving)

Nutrition Information:

Calories 145, Fat .60 g, Carbs 34 g, Fiber 4.1 g, Protein 3.0 g

Pizza Pasta Salad

Ingredients

1 (12 oz) box Whole grain or high fiber pasta of choice [1]
2 small Bell peppers, diced (I used green and red)
1 (10 oz) container Grape tomatoes, cut in half
1 cup Mozzarella, diced (or shredded)
1 (2.25 oz) can Sliced black olives
1/2 cup Turkey pepperoni, diced
1/3 cup Parmesan cheese, grated
2 tbs Fresh basil, finely chopped (optional)

Dressing:
1/4 cup Olive oil
1/4 cup Red wine vinegar
2 tbs Lemon juice
2 tsp Dried Italian seasoning
1/2 tsp Garlic powder
1/2 tsp Salt
1-2 tbs Sweetener of choice (or to taste)

Method

Cook pasta according to package directions, or until tender (al dente). Rinse under cold water in a colander.

Combine pasta with the rest of the ingredients (everything except the dressing) in a large bowl.

To make the dressing, place everything for the dressing in a small bowl, and whisk to combine. Toss dressing into pasta mixture in large bowl, until everything is evenly coated in dressing.

Refrigerate for at least 1 hour before serving, (this chills the pasta salad, which allows it to taste the best, but it is an optional step). Store in the fridge in a sealed container for up to one week.

Nutritional Info

Servings (1 cup per serving) 12
Calories per Serving 175
Fat 7 g
Saturated Fat 1 g
Carbohydrate 8 g
Fiber 3 g
Sugar 2 g
Protein 6 g
5 SmartPoints