LaaLoosh » African http://www.laaloosh.com Free Weight Watchers recipes, Online Points calculator, Printable Food Journal, and more. Wed, 08 Feb 2012 16:03:45 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 Light Seafood Gumbo Recipe – 4 Points +http://www.laaloosh.com/2011/08/08/light-seafood-gumbo-recipe/ http://www.laaloosh.com/2011/08/08/light-seafood-gumbo-recipe/#comments Mon, 08 Aug 2011 12:00:54 +0000 LaaLoosh http://www.laaloosh.com/?p=5071

Light Seafood Gumbo

photo credit: gourmet.com

If you want to indulge in a huge, 2 cup serving of a traditional Seafood Gumbo Recipe for just 4 Points +, you came to the right place today! Loaded with all the well-loved flavors of a Louisiana Gumbo, this light and healthy version skips a lot of excess fat and calories while still maintaining an amazing taste. With shrimp and crab being so low calorie and high in protein, it wasn’t too hard to make this a Weight Watchers friendly recipe. As with all traditional gumbos, the base is a roux that is slowly browned, and adds wonderful texture and flavor to the dish.

Light Seafood Gumbo Recipe

This delicious, low calorie Seafood Gumbo is an African influence to Louisiana cuisine, and is incredibly filling, for just 4 Points + per serving. Serve this hearty dish as any low calorie lunch or dinner and enjoy its fresh and fabulous flavors.

Ingredients

  • 1/2 lb shrimp, peeled and de-veined
  • 1/2 lb lump crabmeat
  • 1/2 lb okra, thinly sliced
  • 1 cup chopped tomatoes
  • 1 large yellow onion, thinly sliced
  • 2 large celery stalks, chopped
  • 1 large green pepper, seeded and chopped
  • 3 cups fat free vegetable broth
  • 3 bay leaves
  • 4 garlic cloves, mined
  • 1 tbsp fresh lemon juice
  • 2 tbsp whole wheat flour
  • 2 tbsp light butter
  • 1 tsp salt
  • 1/2 tsp white pepper
  • 1 tsp fresh thyme, finely chopped
  • 1/2 tsp cayenne pepper

Instructions

  1. Spray a large, non-stick skillet with with non-fat cooking spray and set over medium-high heat. Add in garlic okra, bell pepper, onions, and celery. Cook until veggies are tender, about 5-7 minutes. Transfer to a bowl and set aside.
  2. Make the roux by adding the butter to the skillet, and then add in the flour; stir until blended. Continue to cook, stirring constantly until the flour is well browned, but not burned, about 8-10 minutes.
  3. Slowly drizzle in the broth into the skillet, continuously stirring to remove lumps, and bring to a slow simmer. Add in the thyme, bay leaves, salt, pepper, lemon juice, and tomatoes.
  4. Add the cooked vegetables back into the skillet and simmer for about 5 minutes.
  5. Stir in the shrimp and crabmeat and simmer until shrimp are cooked, about 3-5 minutes.

Preparation time: 10 minute(s)

Cooking time: 30 minute(s)

Diet type: Pescatarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Culinary tradition: USA (Southern)

*For added bulk without adding any additional calories or Points +, try stirring in some 0 calorie Okra from Miracle Noodle!

Entire recipe makes 4 servings
Serving size is 2 cups
Each serving = 4 Points +

PER SERVING: 186 calories; 3 g fat; 15 g carbohydrates; 26 g protein; 4 g fiber ]]> http://www.laaloosh.com/2011/08/08/light-seafood-gumbo-recipe/feed/ 1 Butternut Squash Salad Recipe with Curry-Apple Dressing – 3 Point Valuehttp://www.laaloosh.com/2008/12/22/weight-watchers-butternut-squash-salad-recipe/ http://www.laaloosh.com/2008/12/22/weight-watchers-butternut-squash-salad-recipe/#comments Mon, 22 Dec 2008 17:07:40 +0000 LaaLoosh http://www.laaloosh.com/?p=668 Butternut Squash Salad Recipe

This pairing of sweet apple juice and spicy curry powder makes for a salad that’ll have your taste buds talking! This butternut squash recipe is so unique and festive, it will make a wonderful holiday side dish to any Christmas, Hanukkah or Kwanzaa dinner. With just 3 Points per serving, this is one filling Weight Watchers Salad Recipe that is sure to please your dinner guests and yet still help you stay within your daily Points range. Plus, it’s incredibly healthy — low in calories and fat and packed with fiber, vitamins and antioxidants. This dish is so deliciously flavorful and colorful, I’m betting it will become a squash recipe that you’ll end up preparing more than on just the holidays! The thing I love most about it is that it’s so easy to prepare and yet so impressive! – much better than the traditional, albeit slightly boring, green leaf salads. And if it’s a good Kwanzaa recipe that you are looking for, this butternut squash salad will be a wonderful compliment to your meal. This Weight Watchers Holiday Recipe is sure to dress up any dinner table this year, so make sure to give it a try!

Weight Watchers Butternut Squash Salad Recipe

Ingredients:
- 2 1/2 pounds butternut squash
- 2 tbsp vegetable oil
- 2 tbsp apple juice
- 2 tbsp apple cider vinegar
- 2 tbsp red onions, chopped
- 1 tsp curry powder
- 1/2 tsp sugar
- 1/4 tsp table salt
- 1/8 tsp black pepper
- 1 tbsp parsley, fresh, chopped

Directions:
Preheat oven to 400°F. Line a baking pan with aluminum foil.
Cut squash in half crosswise where it starts to widen (where the round “bulb” meets the “neck”). Place both pieces of squash cut side down in prepared pan. Bake until bottom half of squash is just tender when pierced with a fork, about 20 to 25 minutes; remove bottom half from oven and set aside. Bake top half of squash until just tender, about 15 minutes more. Remove from oven and cool.
Meanwhile, combine remaining ingredients in a small bowl; set aside.
Peel and seed cooled squash; cut into 3/4–inch cubes. Place in a serving bowl and toss with dressing. Makes 6 servings.

Yields about 2/3 cup per serving
Each serving = 3 Weight Watchers Points

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