Thursday, February 11, 2010

Recipes for the week!

Jalapeno-Lime Chicken- 162 calories
1 lb boneless skinless chicken breast halves
1 jalapeno pepper, seeded and diced
1 tablespoon lime juice
1 teaspoon lime zest
1 tablespoon olive oil
2-3 cloves garlic, peeled and minced
1 teaspoon ground cumin
1/4 teaspoon fresh ground black pepper
1/4 teaspoon salt
sliced black olives, for garnish (optional)
1 sliced jalapeno pepper, for garnish (optional)
1. Combine the diced jalapeno pepper, lime juice, lime zest, olive oil, minced garlic, cumin, salt and pepper in a resealable plastic bag.
2. Place the chicken in the bag and press to remove the excess air; seal tightly.
3. Turn the bag over several times in order to coat the chicken with the marinade mixture.
4. Chill for at least 30 minutes (or overnight).
5. Preheat the grill or oven broiler to medium-high heat.
6. Place the chicken on the grill or in the broiler pan.
7. Cook for about 12-15 minutes (or until the chicken is no longer pink and the juices run clear when pierced with a fork), turning twice to get grill marks.
8. Garnish with black olives and jalapeno slices if desired.

Servings: 4
Nutritional information for one serving:
Calories: 162
Calories from fat: 44
Total fat: 5g
Cholesterol: 65mg
Total carbs: 1.6g
Fiber: 0.3g
Protein: 26.5g
WW points: 4

Italian Turkey Meatballs – 166 Calories
1 lb lean ground turkey
1/2 cup dry breadcrumbs
3 cloves garlic, minced
1 egg, beaten
1/4 cup onion, finely chopped
1/4 cup parsley, chopped
1/2 teaspoon oregano
1/2 teaspoon salt
1/2 teaspoon pepper

1. Mix all the ingredients together and shape into 30 meatballs.
2. Lightly spray a nonstick pan with vegetable oil.
3. Cook the meatballs for about 5-6 minutes (or until cooked through and nicely browned on the outside).
Servings: 6
Nutritional information for one serving:
Calories: 166
Calories from fat: 68
Total fat: 7.6g
Cholesterol: 94mg
Total carbs: 8g
Fiber: 0.7g
Protein: 15.7g
WW points: 4

Pesto Pizzarecipe ingredients
4 - 4 1/2 cups flour
2 pkgs. Rapid Rise yeast
2 tsp. salt
1 tsp. sugar
2 tsp. olive oil
1 3/4 cup hot water
1 1/2 cups packed fresh basil leaves
1 1/2 Tbsp. fresh grated Parmesan cheese
1 1/2 Tbsp. olive oil
1 clove garlic, minced
3 Tbsp. nonfat plain yogurt
salt and fresh ground black pepper to taste
cornmeal for dusting pan
4 cups sliced ripe plum tomatoes (8 tomatoes)
recipe directions
To make crust: In a large bowl, stir together 3 cups flour, yeast, salt and sugar. In a small saucepan, combine 1 1/4 cups water and oil. Heat until hot to the touch, 125 to 130 degrees F. With a wooden spoon, gradually stir the oil and water mixture into the flour mixture. Beat until well mixed. Gradually add enough of the remaining flour to make a firm, soft dough. Turn out onto a lightly floured surface and knead for 8 to 10 minutes. As an alternative, prepare dough in a food processor according to manufacturers directions, but decreasing water to 1 1/2 cups.
To make pesto: In a food processor, combine basil, cheese, oil and garlic. Process until well blended. Add yogurt and blend until smooth. Season with salt and pepper.
Place a pizza stone or baking sheet on the lowest rack of the oven; preheat to 500*F. Divide dough into 8 pieces. Using fists, stretch one piece into a 6 inch round. Place on a cornmeal dusted pizza peel or inverted baking pan, using enough cornmeal so the dough slides easily. Stretch another piece of dough and place next to the first on the peel. Spread 1 tablespoon of pesto on each round of dough. Arrange 1/2 cup sliced tomatoes on each round of dough. Season lightly with salt and pepper. Carefully slide the pizzas onto the heated pizza stone or baking sheet and bake for 10 to 14 minutes, or until the bottoms are crisp and browned. Working with 2 pizzas at a time, repeat with the remaining dough and toppings.

Serves: 8 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
296 5 1 9 4 595 54 6

Chile Relleno Puff
recipe ingredients
5 eggs
1/4 cup flour
1/4 tsp. salt
1/2 tsp. baking powder
1 pint nonfat cottage cheese
1 large can (7 oz) Ortega mild green chiles, chopped
1/2 cup reduced fat mozzarella, shredded
1/4 cup reduced fat cheddar, shredded, for top
recipe directions
Preheat oven to 350*F. Beat eggs until light and lemon colored. Whisk in flour, then baking powder, salt, cottage cheese and mozzarella. Blend until smooth. Stir in chiles. Pour into a glass pie dish or similar baking pan. Sprinkle cheddar cheese on top. Bake for 20-25 minutes until the center is firm and the top lightly browned.
Serves: 4 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
232 7 3 28 1 653 14 5

Crustless Mushroom Quiche

recipe ingredients
2 cups sliced mushrooms
1 onion, diced medium
10 oz. pkg chopped spinach, thawed and sqeezed dry
1/4 cup plain bread crumbs
2 cups skim milk
8 egg whites
1/4 cup Parmesan cheese
1 tsp. garlic powder
1 tsp. Italian seasoning
1/2 tsp. fresh cracked black pepper
recipe directions
Preheat oven to 350*F. In a nonstick skillet, saute onion and mushrooms until almost tender. Add spinach and cook until all moisture is evaporated (about 4 minutes). Add bread crumbs, stir and place into a quiche pan which has been sprayed with nonstick cooking spray. Combine remaining ingredients in medium mixing bowl and pour over vegetables in quiche pan. Bake for 35 to 45 minutes or until firm in center. Allow to stand for 5 minutes before cutting and serving.
Serves: 6 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
111 2 1 12 2 253 13 2

Spinach Casserole

2 pkgs frozen chopped spinach
2 cups fat free cottage cheese
1/2 cup egg substitute (equal to 2 eggs)
1/2 cup fat free parmesean cheese
recipe directions
Cook spinach until heated through. Drain very thoroughly, pressing into a colander or squeezing out the excess water. Combine the cottage cheese, egg substitute, and parmesean cheese in bowl. Mix in spinach. Pour into a 9 inch pie pan or into 6 individual baking dishes which have been sprayed with nonstick spray. Sprinkle casserole with a little parmesean and paprika. Bake at 375* for 25 to 30 minutes, or until firm and lightly browned at the edges.
Serves: 6 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
133 1 0 2 3 260 10 2

Spinach Tortellini Soup
1 large can (49 1/2 ounces) fat free chicken broth
1/4 tsp. garlic powder or 1 clove garlic, minced
1/8 tsp. pepper
1 cup frozen cheese-filled tortellini
2 cups coarsely chopped fresh spinach leaves or 1 cup coarsely chopped frozen cut leaf spinach
recipe directions
In large saucepan mix broth, garlic powder and pepper. Over medium-high heat, heat to a boil. Stir in tortellini. Reduce heat to medium. Cook 10 minutes. Add spinach. Cook 5 minutes more or until tortellini is done.
Serves: 6 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
92 3 1 5 1 1076 11 2


  1. I love Chile Rellenos!! Where do you find these things? Yummy.

  2. I find them on a few different sites! My fav is:
    this is the other I use frequently
    Then of course the WW one I sent you ( I think I did at least)