Tuesday, June 23, 2015

Sauteed Broccoli & Red Onion Scramble

Ingredients:
  • 1 tbsp. extra-virgin olive oil
  • 1/2 cup red onions, sliced thin
  • 2 cups broccoli florets, cut in 1/2-inch to 3/4-inch pieces
  • 2 tbsp. low-sodium soy sauce
  • 1 tbsp. water
  • 2 tsp. garlic, chopped
  • 8 eggs, beaten
  • 2 tbsp. scallions, sliced thin
Makes 4 Servings
  1.  Heat olive oil in a 10-inch pan over medium heat. Add red onions and sauté until golden brown. Add broccoli and cook for 5 minutes, stirring to brown slightly. Add soy sauce and water. When the water has evaporated, add the garlic and cook for 30 seconds.
  2. Stir in eggs and continue to cook until the eggs are soft and creamy. Stir in scallions. Adjust seasoning.
WW POINTS VALUE: 5 pts.
 
Note: This recipe appears in the New Sonoma Cookbook. This is a quick and easy meal to prepare and eat for breakfast, lunch or dinner. Eggs are one of the most versatile ingredients in your kitchen and can be cooked in many ways. Broccoli mixed in with eggs is actually delicious. The soy sauce and the water make the broccoli steam quickly without becoming to brown and it adds another touch of flavor to the dish. 

Monday, June 22, 2015

Mojo-Marinated Chicken and Vegetable Kebabs

Ingredients:
  • 1 cup fresh orange juice, (from about 4 oranges)
  • 2/3 cup fresh lime juice (about 5 limes)
  • 1/3 cup  fresh oregano leaves
  • 3 tbsp. vegetable oil
  • 6 garlic cloves, minced
  • 1/2 tsp. salt
  • 1/2 tsp. freshly ground black pepper
  • 1 lb. boneless skinless chicken breasts, cut into 1 to 1 1/2-inch pieces
  • 1 medium red onion, cut into big chunks
  • 1 medium sweet red pepper, cut into big chunks
  • 1/2 medium zucchini, cut into big chunk
  • 4 cups mixed greens   
Makes 4 Servings (1 skewer and about 1 cup salad per serving)
  1. Combine orange juice, lime juice, oregano, oil, garlic and salt in the jar of a blender; blend until smooth. Set aside 1/4 cup marinade; place remainder marinade in a shallow dish. Add chicken and vegetables to dish; marinate 30 minutes in refrigerator.
  2. Evenly divide chicken and vegetables among four 10-inch skewers; brush with marinade remaining in dish and then discard marinade. Grill skewers until lightly charred and cooked through, turning once, 12-15 minutes.
  3. When ready to serve, toss mixed greens with 2 tablespoons reserved marinade; drizzle skewers with remaining 2 tablespoons reserved marinade.

    WW POINTS VALUE 8 pts.

     
    Note: This recipe appears in the www.weightwatchers.com. Chicken soaks up a Cuba-inspired marinade, then gets threaded on skewers with lots of fresh vegetables before hitting the grill. Shish kebobs are great to enjoy in warm weather. kebobs usually consist of meat, chicken, or fish and vegetables soaked in a marinade and seasoned with herbs and spices, threaded on a metal or wooden skewer and cooked on a grill. Shish kebobs are one of the few things you can eat with out using utensils and taste really good. These colorful kebobs are packed with flavor and protein that will quickly fill you up. You have chicken with 3 servings of vegetables marinated in a savory fruity flavor. To make these vegetarian, substitute 14 oz. extra firm tofu for the chicken. Press out liquid and cube. Proceed with same directions as above (does not change PointsPlus value). Or marinate 7 oz. tofu and 8 oz. chicken in separate dishes and make only some of the kebabs vegetarian. These kebobs are a compliment to Cuba and are best served with a Mojito or Pina Colada.
     
    Mojo-Marinated Chicken and Vegetable Kebabs with Mixed Greens

     
     
    

    Buffalo-Style Chicken Skewers

    Ingredients:
    • 2 (5 oz.) boneless, skinless chicken breasts
    • 2 tsp. canola oil
    • 1 tbsp. + 1 tsp. hot pepper sauce
    • 1/4 tsp. salt
    • 1/4 tsp. freshly ground black pepper
    • 2 garlic cloves, minced
    • 4 celery stalks
    • 1/4 cup fat-free sour cream
    • 1/4 cup plain fat-free yogurt
    • 2 tbsp. crumbled reduced-fat blue cheese
    Makes 4 Servings (4 skewers. 2 1/2 tbsp. dressing & 6 celery stick per serving)
    1. Remove the tender from the chicken breasts and cut lengthwise in half. Cut each chicken breast on a long diagonal into 6 thin strips. Toss together the chicken, oil, hot sauce, salt , pepper and garlic in a medium bowl until coated evenly.
    2. Cut the celery stalks lengthwise in half, then crosswise into thirds. To make the dressing, stir together the sour cream, yogurt, and blue cheese in a serving bowl.
    3. Thread the chicken strips on 16 (8- to 10-inch) metal skewers ( if using wooden skewers, soak in water for 30 minutes).
    4. Spray a nonstick ridged grill pan with nonstick spray and set over medium heat. Place the skewers in the pan, in batches, if needed, and cook until the chicken is just cooked through, about 2 minutes on each side. Arrange the blue cheese dressing, celery sticks, and chicken skewers on a large serving platter.
    WW POINTS VALUE: 3 pts.
     
    Note: This recipe appears in the WW Ultimate Chicken Cookbook. These skewers are perfect for warm weather because you can feel and taste the heat. You cook these skewers on a grill pan or on the grill and you can turn them into a chicken salad. These chicken skewers are packed with so much heat, you'll be eating them slowly. The blue cheese-yogurt will cool the heat off your taste buds. If that doesn't work, drink a tall glass of milk because the milk will cool the burn. 

    Monday, June 8, 2015

    Roasted Ratatouille

    Ingredients:
    • 3 1/2 cups eggplant (1 small eggplant) cubed
    • nonstick olive oil cooking spray
    • 1 cup yellow summer squash or 1 small zucchini, cubed
    • 8 pearl onions, halved
    • 1 medium yellow bell pepper, cut into 1-inch strips
    • 2 tbsp. fresh flat-leaf parsley, chopped
    • 1 tbsp. extra-virgin olive oil
    • 2 garlic cloves, minced
    • 1/8 tsp. kosher salt
    • 1/8 tsp. freshly ground black pepper
    • 2 large tomatoes, chopped
    • 1 1/2 tsp. lemon juice
    Makes 4 Side-dish Servings
    1. Place eggplant in a single layer on a baking pan. Sprinkle with salt. Let sit for 10 minutes. Rinse and pat dry.
    2. Preheat oven to 450 F. Coat a 15x10x1-inch baking pan with nonstick cooking spray. place eggplant, squash, onions, bell pepper, and parsley in the prepared pan.
    3. In a small bowl, stir together olive oil, garlic, salt and pepper. Drizzle over vegetables in the baking pan; toss gently to coat. Spread in an even layer.
    4. Roast about 20 minutes or until vegetables are tender and lightly brown, stirring periodically. Stir in the tomatoes and lemon juice. Roast, uncovered, for 8-10 minutes more or until tomatoes are very soft and start to release their natural juices. Adjust seasonings with salt and pepper.
    WW POINTS VALUE: 3 pts.
     
    Note: This recipe appears in the New Sonoma Cookbook. Ratatouille is the official side dish of France. The dish originated in Nice (near Provence) with the full name of ratatouille niçoise. It's a colorful stewed vegetable dish with 5 vegetables (eggplant, zucchini, bell peppers, onions and tomatoes), garlic and a blend of herbs (thyme, marjoram, fennel, basil, bay leaf or herbes de Provence). Ratatouille is served as a side dish  that goes well with any protein and it's also great served by itself. 

    Grilled Salmon with Citrus Herb Crust

    Ingredients:
    • 12 oz. fresh or frozen salmon fillet, about 3/4-inch thick
    • 1/3 cup coarsely chopped fresh oregano
    • 1/3 cup coarsely chopped fresh cilantro
    • 1/4 cup sliced scallions
    • 1 garlic clove
    • 1 tbsp. lemon juice
    • 1 tbsp. lemon &/or orange zest
    • 2 tsp. extra-virgin olive oil
    • salt
    • freshly ground black pepper
    Makes 4 Servings
    1. Thaw salmon, if frozen. Rinse; pat dry with  paper towels. Season with salt and pepper. Cut fish into 4 pieces (3 oz. each). Set aside.
    2. In a food processor or mini chopper, combine oregano, cilantro, scallions, garlic, lemon juice, zest, oil, salt and pepper. Cover and process until chopped. (Or use a knife to finely chop the herbs, scallions and garlic. Transfer to a shallow bowl. Stir in lemon juice, zest, oil, salt and pepper.) Generously coat both sides of the salmon with herb mixture. Allow the fish to marinate 15 minutes to 1 hour for maximum flavor.
    3. For a charcoal grill, place salmon on the rack of an uncovered grill directly over medium-hot coals. Grill 6-8 minutes or just until the salmon flakes easily when tested with a fork. For a gas grill, preheat grill. Reduce heat to medium-high. Place salmon on grill rack over heat. Cover and grill as above.
    WW POINTS VALUE: 4 pts.
     
    Note: This recipe appears in the New Sonoma Cookbook. Here's another elegant meal that is quick, easy and delicious. Salmon is a heart-healthy fish that is rich in protein, vitamins and omega-3fatty acids. You can also use halibut, sea bass, scallops or shrimp in this recipe and it will still be heavenly delicious. You can also use parsley and basil in place of the oregano and cilantro for a more Mediterranean flare. Don't be intimidated if this dish looks messy. It's really good once it's been cooked. I made this dish using halibut and it was melt-in-your-mouth delicious. As for the olive oil, I highly recommend Lemon, Garlic or Basil-Infused Olive Oil from the Imperial Olive. For more information, visit www.TheImperialOlive.Com. 

    Wednesday, June 3, 2015

    Chicken with Red And Yellow Cherry Tomatoes

    Ingredients:
    • 4 boneless, skinless chicken breast halves
    • 1/2 tsp. kosher salt
    • 1/4 tsp. freshly ground black pepper
    • 2 tsp. minced garlic
    • 1 tbsp. extra-virgin olive oil
    • 4 cups red and/or yellow cherry tomatoes, halved
    • 2 tbsp. water
    • 1/4 cup chopped fresh flat-leaf parsley or basil or 2 tbsp. chopped fresh tarragon
    • 2 tbsp. white wine vinegar
    Makes 4 Servings
    1. Sprinkle chicken with 1/4 teaspoon salt, 1/8 teaspoon pepper and garlic. In a large skillet, heat oil over medium-high heat. Add chicken; cook for 10-12 minutes or until chicken is no longer pink (170 F), turning once. Transfer chicken to a serving platter; cover and keep warm.
    2. Drain fat from skillet. Add tomatoes, water, parsley, vinegar and the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper to the skillet. Bring to a boil; reduce heat. Simmer, uncovered, for 3-4 minutes or until tomatoes begin to soften, stirring occasionally. Serve the tomato mixture over chicken.
    WW POINTS VALUE: 5 pts.
     
    Note: This recipe appears in the New Sonoma Cookbook. This is a quick and easy meal that's full of flavor. It's got a nice Mediterranean flare, it's juicy and moist. You can use red or yellow cherry tomatoes or even both in this dish. I added garlic to the chicken because garlic always makes everything taste better. Serve a glass of white zinfandel or pinot noir and you've got a complete Mediterranean meal. 

    Sunday, May 31, 2015

    Chocolate-Walnut Biscotti

    Ingredients:
    • 1 3/4 cups whole wheat pastry flour
    • 1/2 tsp. baking soda
    • 1/4 tsp. salt
    • 1/3 cup packed brown sugar
    • 1/3 cup granulated sugar
    • 2 large eggs
    • 1 tsp. vanilla extract
    • 3/4 semisweet chocolate chips
    • 3/4 cup chopped walnuts
    Makes 32 Cookies (2 biscotti per serving)
    1. Preheat the oven to 325 F. Line large baking sheet with parchment paper.
    2. Whisk together flour, baking soda, and salt in a small bowl. With electric mixer on medium speed, beat brown sugar, granulated sugar, eggs, and vanilla in a large bowl until blended. Beat in flour mixture until combined. Stir in chocolate chips and walnuts.
    3. Divide dough into 3 pieces. On floured surface, roll each piece in flour to coat, then shape each into 12-inch log. Transfer logs to prepared baking sheet, placing 3 inches apart. Bake until firm when pressed, about 30 minutes. Cool on baking sheet on rack for 15 minutes.
    4. Meanwhile, reduce oven temperature to 300 F. Transfer one log at a time to cutting board. With serrated knife, cut into 1/2-inch-thick diagonal slices, making total of about 64 slices. Stand slices on baking sheet. Bake until dried and crisp, 15-20 minutes. Transfer biscotti to racks to cool completely.
    WW POINTS VALUE: 2 pts.
     
    Note: This recipe appears in the WW Tastier than Takeout Cookbook. These treats are best made for the weekend because they take time and effort. These classic Italian cookies are worth the time and effort. They have a nice after taste to them and you forget they're good for you.