LaaLoosh » American

Tomato Mint Quinoa Salad Recipe – 5 Points +

LaaLoosh — Wed, 08 Feb 2012 16:02:51 +0000

Since I’ve become more aware of all the amazing quinoa heath benefits, I’m always on the lookout for delicious new Quinoa Weight Watchers Recipes. One of the best I have ever made was this fantastic Tomato Mint Quinoa Salad. The ingredient list looked a bit crazy to me at first and it seemed like such a mad mess. But after combining them all together, all I can say O M G. It was truly amazing. The mint, the raisins, the lime, the toasted almond slices, the sesame oil – all the textures and flavors combine to create a delicious and nutrient rich quinoa salad recipe that boasts just 5 Points + per serving.

And in case you aren’t familiar with the health benefits of quinoa, here’s a little bit of info: What makes quinoa such a healthy option is the protein it provides. The protein quality of quinoa is considered to be on par with the protein quality of milk. This is because quinoa, unlike most grains, includes all of the eight essential amino acids that are needed for tissue growth and repair. Not only is the “mother of all grains” high in protein, but it is also incredibly low in fat. Also, quinoa is high in manganese, which acts as a disease and cancer fighting antioxidant in the body. Other vital nutrients that quinoa provides are: magnesium, fiber, calcium, riboflavin, copper and potassium. Because quinoa is protein-packed, it presents vegetarians with an awesome alternative to the proteins found in meat. Additionally, quinoa provides an alternative to those who are allergic to wheat and who are suffering from Celiac disease. This is because the super seed is entirely glutten free. So, if you are a quinoa virgin, you now have a million and one reasons why you should give it a try. And this recipe would be a fantastic option to be your first quinoa dish. Enjoy!

Tomato Mint Quinoa Salad Recipe

Enjoy an amazingly delicious Tomato Mint Quinoa Salad Recipe ornamented with fresh vegetables and toasted almonds and seasoned with fresh mint. A truly fantastic and healthy side dish recipe that will cost you just 5 Points +.

Ingredients

1 cup quinoa
2 cups water
3 tomatoes, diced
1 medium onion, diced
1 cup radishes, quartered and sliced
1 cucumber, diced
1/3 cup raisins
1/4 cup almond slices, toasted
1/4 cup lime juice
1/2 cup fresh mint, finely chopped
1 tbsp sesame oil
1 tbsp fresh parsley, finely chopped
1 tsp ground cumin
1 tsp salt (or more to taste)
1/2 tsp black pepper
Zest from ½ a lime

Instructions

Bring water to boil in a small saucepan. Pour in quinoa, raisins, and a pinch of salt. Cover, and let simmer for 12 to 15 minutes, then remove from heat, and allow to cool to room temperature.
In a large bowl, toss together the tomatoes, onion, radish, cucumber, lime zest and almonds in a large bowl.
Add in the cooled quinoa, then stir in the mint, parsley, cumin, lime juice, sesame oil, and salt & pepper. Chill for 1 hour prior to serving.

Preparation time: 15 minute(s)

Cooking time: 15 minute(s)

Diet type: Vegan

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

Number of servings (yield): 6

Culinary tradition: USA (General)

Entire recipe makes 6 servings
Serving size is 1 scant cup
Each serving = 5 Points +

PER SERVING: 198 calories; 6g fat; 28g carbohydrates; 7g protein; 4g fiber

Bacon Ranch Slow Cooker Chicken Recipe – 6 Points +

LaaLoosh — Tue, 07 Feb 2012 15:30:44 +0000

In case you didn’t get your bacon craving satisfied with yesterday’s Bacon Collard Greens Recipe, then today’s Bacon Ranch Slow Cooker Chicken recipe should do the trick. This dish is oh-so-amazing with it’s tender, juicy chicken breasts, smothered in a creamy bacon ranch sauce. And though each serving is just 6 Points +, it tastes like it is so bad for you. Serve this to the every bacon lover you know, and I guarantee that NO ONE will have any idea it’s a Weight Watchers friendly dish. It’s incredibly easy to make, and makes great leftovers too (not that there will be any, once you taste it). This Bacon Ranch Slow Cooker Chicken is great by itself, paired with some fresh steamed broccoli or asparagus. Or try serving it over some high fiber pasta, brown rice or Miracle Noodles or Shirataki Noodles. Just make sure to count the extra Points for the pasta or rice (the Miracle Noodles and Shirataki Noodles are 0 Points). Truly, a wonderful, delicious, and superbly satisfying dinner recipe that will satiate your bacon craving without using up a lot of those precious Points +! Enjoy.

Bacon Ranch Slow Cooker Chicken Recipe

Once you taste this Bacon Ranch Slow Cooker Chicken, you will have a hard time believing it’s just 6 Points + per serving. Creamy, flavorful, and full of bacon, this is one of the best Weight Watchers Crock Pot Recipes I’ve ever made.

Ingredients

16oz boneless, skinless chicken breasts (4, 4oz breasts)
6 slices extra lean turkey bacon, cooked and chopped
3 cups plain, non-fat Greek yogurt
1 tbsp chicken bouillon base
1/4 cup fat free chicken broth
1 packet powdered Ranch dressing mix
1 tbsp fresh chives or parsley, chopped

Instructions

Spray a crock pot with non-fat cooking spray and place chicken breasts inside (you can use frozen or defrosted).
In a large bowl, combine chicken bouillon base and yogurt until well blended. Then add in remaining ingredients and mix well.
Pour sauce over the chicken breasts.
Cook on high for 3.5 hours.
Shred chicken with a fork and garnish with fresh chives or parsley.
Serve over Miracle Noodle Pasta or Shirataki Noodles for 0 additional Points!

Preparation time: 15 minute(s)

Cooking time: 3 hour(s) 30 minute(s)

Diet tags: Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Culinary tradition: USA (Southern)

NOTE: If the yogurt is curdling, you can try using Campbell’s 98% Fat Free Cream of Chicken Soup instead. But skip the bouillon if you use that. Also, it will increase the Points Plus value by about 1 Point per serving.

Entire recipe makes 4 servings
Serving size is 1/4 of the entire recipe (approx) 1 1/3 cups
Each serving = 6 Points +

PER SERVING: 270 calories; 4g fat; 9g carbohydrates; 47g protein; 0g fiber

White Chocolate Macadamia Nut Cookies – 2 Points +

LaaLoosh — Thu, 02 Feb 2012 15:50:15 +0000

I have recently become obsessed with Subway’s White Chocolate Macadamia Nut Cookies, but given that they are 6 Points + each (according to my handy Weight Watchers Dining Out Companion), that’s just not a treat I can afford to indulge in often. So I’ve been baking away in the kitchen trying to come up with my own knock-off version for a healthy White Chocolate Chip Macadamia Nut Cookie Recipe, and boy oh boy was I successful! Each cookie is just 2 Points +, making them an ideal low calorie snack to indulge in. It took me a few tries to get the ingredients just right, and in my attempts, I realized that I couldn’t use certain types of butter substitutes and/or egg substitutes. So I had to figure out a way to fit all the good ingredients in, but still keep it a low calorie, low fat cookie. In the end, an amazing, low Points White Chocolate Macadamia Nut Cookies Recipe was born that tastes just as good as the higher fat version, but is a lot better in helping you reach your weight loss goals. Now you can have your cookie and eat it too! Enjoy!

White Chocolate Macadamia Nut Cookies

A divine way to satisfy your sweet tooth, these low Points White Chocolate Macadamia Nut Cookies are soft, chewy and just 2 Points + each.

Ingredients

1 ¼ cups white whole wheat all-purpose flour
1/2 cup light butter-like spread, at room temp (I used Country Crock)
1/2 cup brown sugar
1 egg
1/2 cup white chocolate chips
1/3 cup roughly chopped raw macadamia nuts
1/2 tsp baking soda
1/2 tsp salt
1/4 tsp vanilla extract
1/4 tsp almond extract

Instructions

Preheat oven to 350 degrees.
In a medium sized bowl, combine the butter and sugar and smooth. Then add in the egg, the vanilla extract and the almond extract.
In a large bowl, mix together the flour, salt and baking soda.
Slowly stir the sugar mixture into the flour mixture and stir until combined.
Stir in the white chocolate chips and nuts. Drop the dough by tablespoon onto cookie sheet. There should be enough dough for 24 cookies.
Bake for 10 minutes. Remove from oven and let sit on cookie sheet for another 10 minutes before transferring to a wire rack to finish cooling.

Preparation time: 15 minute(s)

Cooking time: 10 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate

Number of servings (yield): 2

Culinary tradition: USA (Traditional)

Entire recipe makes 24 cookies
Serving size is 1 cookie
Each cookie = 2 Points +

PER SERVING: 92 calories; 5g fat; 10 carbohydrates; 1.5g protein; 1g fiber

Spiced Yam Chips Recipe with Lime Yogurt Dip – 5 Points +

LaaLoosh — Wed, 01 Feb 2012 15:10:13 +0000

When I first came across this Spiced Yam Chips recipe on the amazing eat make read blog, I was BEYOND excited to try it. The flavor combination sounded incredible, and the idea of a lime yogurt dip intrigued me. I couldn’t wait to get in the kitchen and try this, and I am so glad I did…WOW! They were delicious. At just 5 Points +, it’s a wonderfully filling and flavorful healthy snack recipe, that would also be a good side dish recipe, and is super easy to make. The sweet and spicy flavors of the yam chips perfectly contrast the deliciously tart lime yogurt dipping sauce, and it is oh so yummy. I really didn’t have to do much to her original recipe. But most importantly, I used a non-fat cooking spray instead of using olive oil. This cut way back on Weight Watchers Points in the recipe, so the yam chips won’t have that fried, crispy texture, but I feel that it’s definitely worth the sacrifice, and it really doesn’t affect the overall taste. Truly, an amazingly decadent snack recipe, these Spiced Yam Chips are perfect to add to your list of Weight Watchers Super Bowl Recipes for Sunday’s big game, or to just indulge in by yourself, any old time you want.

Spiced Yam Chips Recipe with Lime Yogurt Dip (adapted from eat make read)

The prefect gourmet snack idea for your healthy Super Bowl Recipes collection, these Spiced Yam Chips are just as tasty as they are good for you. Just 5 Points + gets you a nice serving of yam chips and dipping sauce!

Ingredients

2 medium sweet potatoes (about 2” diameter, 5” long)
1 tsp sea salt
1 tsp cumin
1 tsp cinnamon
1/2 cup plain, non-fat Greek yogurt
1 tbsp sugar
Zest from 1 lime
Juice from ½ lime
Non-fat cooking spray

Instructions

Preheat oven to 350.
To make the dipping sauce, mix the yogurt, sugar, lime juice and lime zest in a small bowl and set aside.
Scrub, peel and thinly slice the sweet potatoes.
In a small bowl, combine salt, cumin, and cinnamon.
Spray a baking sheet with non-fat cooking spray and lay the potatoes out on the sheet. Then spray the potatoes with the non-fat cooking spray.
Gently sprinkle the potatoes with the ½ of spice mixture and bake for 20 minutes.
Flip the potatoes, spray with the non-fat cooking spray, and sprinkle with remaining spice mixture. Place back in the oven and bake for another 15-20 minutes, until potatoes are browned and crisped.

Preparation time: 10 minute(s)

Cooking time: 40 minute(s)

Diet type: Vegetarian

Diet tags: Reduced fat, High protein

Number of servings (yield): 2

Culinary tradition: USA (General)

Entire recipe makes 2 servings
Serving size is ½ of entire recipe
Each serving = 5 Points +

PER SERVING: 184 calories; 0g fat; 33g carbohydrates; 14g protein; 4g fiber

Simple Sauteed Swiss Chard Recipe – 1 Points +

LaaLoosh — Mon, 30 Jan 2012 19:17:51 +0000

Swiss chard recipes always frightened me…something about cooking leaves just made me feel like I would mess it up. Granted, I’ve cooked spinach, but Swiss chard just sounded so much more complicated. I knew it was an incredibly good for you – in fact, it’s considered to be one of the healthiest vegetables available and a valuable addition to a healthy diet, so it was something I did want to try at some point. And since some arrived in my Farm Fresh to You box this week, I decided now was a good time to take a stab at preparing a simple sauteed Swiss chard recipe. I did a bit of research and decided that to keep it easy was the way to go – a few simple ingredients with lots of flavor. The end result was a wonderfully delicious sauteed Swiss chard full of color and taste. Despite my poor photo (which was taken with my iPhone instead of my regularly used Nikon) it was incredibly tasty, and each serving was just 1 Points +. It was so good, in fact, that it encouraged me to also try my hand at collard greens for the first time, which was another leafy vegetable recipe that intimated me. That one turned out pretty good too and will be posted here later this week! If you are a lover of the leafy greens, fill your plate with some of this delicious, yet terribly easy, Sauteed Swiss Chard Recipe.

Sauteed Swiss Chard Recipe

An easy Swiss chard recipe, this dish offers a great way for first time chard preparers to try their hand at cooking some. And at just 1 Points + per serving, it makes a great low Points side dish recipe to accompany a variety of meals.

Ingredients

1 large bunch of Swiss chard leaves, cut into strips
1 tbsp light butter
5 garlic cloves
1/4 cup balsamic vinegar
1/2 tsp red pepper flakes (optional)
1 tsp salt
Pepper to taste

Instructions

Set a large skillet over medium heat and heat up the butter.
Add in the garlic and cook until tender and aromatic, about 2 minutes.
Toss in the Swiss chard, balsamic vinegar and red pepper flakes; cook and stir until the chard is wilted and tender, about 5 minutes.
Season with salt and pepper and serve.

Preparation time: 5 minute(s)

Cooking time: 7 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate

Number of servings (yield): 2

Culinary tradition: USA (Traditional)

Entire recipe makes 2 servings
Serving size is 1/2 of entire recipe
Each serving = 1 Points +

PER SERVING: 69 calories; 2.5g fat; 4g carbohydrates; 3g protein; 3g fiber

Spicy Green Salad Recipe – 1 Points +

LaaLoosh — Thu, 26 Jan 2012 03:38:43 +0000

I love salads, but I often tire of the same old salad recipes with the same old salad dressings. This delicious Spicy Green Salad Recipe I learned from my father-in-law, who makes the most amazing salads I’ve ever had, with just the simplest of ingredients. Full of fresh herbs, crisp romaine lettuce and spicy jalapenos, this low calorie salad definitely does not lack flavor! And rather than using a pre-made bottled salad dressing, I made my own with just a few ingredients, and I truly believe that it tastes much better than any other salad dressing. Each serving of my Spicy Green Salad is just 1 Points +, and makes a great low Points + accompaniment to many different Weight Watchers Recipes.

Spicy Green Salad Recipe

This unique Spicy Green Salad recipe is not only delicious, light and healthy, it’s lovely to look at and goes well with many different low calorie meal ideas.

Ingredients

2 cups baby romaine lettuce, chopped
1 medium onion, finely chopped
1 cup fresh dill, finely chopped
1 cup fresh parsley, finely chopped
4 jalapenos, seeded and very finely chopped
1 tbsp olive oil
Juice from 1 small lemon
2 garlic cloves, minced
1 tsp sea salt (more or less to taste)
1/2 tsp black pepper

Instructions

In a large bowl combine lettuce, dill, parsley, onion and jalapenos. Toss well.
Add in garlic, olive oil, lemon juice, salt and pepper. Toss well to combine.

Preparation time: 15 minute(s)

Cooking time: 1 minute(s)

Diet type: Vegan

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate

Number of servings (yield): 4

Culinary tradition: Middle Eastern

Entire recipe makes 4 servings
Serving size is 1 ¼ cups
Each serving = 1 Points +

PER SERVING: 68 calories; 4g fat; 2g carbohydrates; 1g protein; 2g fiber

Maple Pear Muffins Recipe – 5 Points +

LaaLoosh — Tue, 24 Jan 2012 15:51:39 +0000

This weekend, I was a baking madwoman, experimenting with a couple new Weight Watchers recipes and having lots of fun! One of my baking triumphs was this Maple Pear Muffins Recipe. Each muffin has just 5 Points + per serving, which isn’t bad for a carb-based food using sugar AND maple syrup. They were the perfect wintery treat, and were so delicious when served warm with a tablespoon of Brummel & Brown Yogurt Spread. They were sweet, dense, moist and satisfying, and make a great idea for a healthy breakfast on the go. So instead of buying on of those atrociously fattening (and overpriced) muffins at Starbucks, make a batch of these delicious low fat Maple Pear Muffins, and save yourself some calories and some cash!

Maple Pear Muffins Recipe

Sweet and healthy Maple Pear Muffins makes a great low calorie breakfast idea if you need something quick. It also makes a satisfying, low fat snack when you are craving something sweet.

Ingredients

1 ¾ cup whole wheat all-purpose flour
1 ¼ cup quick oats
2 large pears, peeled, cored and diced
1 cup non-fat buttermilk
1/3 cup pure maple syrup
1/4 cup liquid egg substitute
½ cup dark brown sugar
1 tbsp vegetable oil
1/4 cup applesauce or pureed pears
1 tsp baking soda
1 tsp baking powder
1/2 tsp cinnamon
1 tsp nutmeg
1/2 tsp sea salt

Instructions

Preheat oven to 400 degrees.
Spray a 12-cup muffin tin with non-fat cooking spray.
In a large bowl, combine together the flour, baking soda, baking powder, salt, cinnamon and nutmeg.
In another bowl, mix the pears, oats, sugar, buttermilk, maple syrup, applesauce (or pear puree), oil and egg substitute. Let stand for about 5 minutes.
Mix the wet mixture into the flour mixture and stir until blended.
Spoon the batter into the muffin pan cups. Bake for about 18-20 minutes, or until an inserted toothpick comes out clean.
Place muffins on a wire rack to cool.

Preparation time: 10 minute(s)

Cooking time: class="cooktime">20 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat

Number of servings (yield): 12

Culinary tradition: USA (General)

Entire Maple Pear Muffins recipe makes 12 servings
Serving size is 1 muffin
Each serving = 5 Points +

PER SERVING: 175 calories; 2g fat; 38g carbohydrates; 5g protein; 4g fiber

Parmesan Artichoke Pasta Recipe – 7 Points +

LaaLoosh — Mon, 23 Jan 2012 15:59:39 +0000

This delicious Parmesan Artichoke Pasta Recipe is not only an easy Weight Watchers dinner idea, it’s a truly gourmet dish that has just 7 Points + per serving. The fresh garlic, white wine and artichokes are such a delicious combination! And it’s so refreshing to enjoy a pasta recipe that’s not so typical. The artichoke really helps to bulk up the pasta, so you end the meal feeling very satisfied. This Parmesan Artichoke Pasta recipe goes great with arugula salad or a fresh tomato basil salad – it’s so good! Enjoy.

Parmesan Artichoke Pasta Recipe

A refreshing twist on traditional pasta recipes, this delightful Parmesan Artichoke Pasta Recipe is just 7 Points +, making it a great idea for a quick, weeknight dinner.

Ingredients

8oz whole wheat fettuccine noodles
16oz artichoke hearts, frozen or canned (drained and rinsed if using canned)
1/2 cup fresh parsley, finely chopped
1/2 cup white wine
1/2 cup Parmesan cheese, shredded
1/4 cup shallots, minced
5 garlic cloves, minced
1 tsp salt
1/2 tsp black pepper

Instructions

Prepare pasta according to package instructions.
Meanwhile, spray a large, nonstick skillet with non-fat cooking spray and set over medium-high heat.
Add in the shallots and garlic and sauté until tender, about 3-4 minutes.
Then add in the wine and artichokes and cook until most of the alcohol has been reduced and the artichokes are cooked through (about 10 minutes).
Next, mix in the parsley, salt, and pepper and sauté for another 3-4 minutes.
Drain pasta, and then place into a large bowl.
Toss pasta with artichoke mixture and add in the Parmesan cheese. Serve immediately.

Preparation time: 10 minute(s)

Cooking time: 15 minute(s)

Diet type: Vegan

Diet tags: Reduced fat, High protein

Culinary tradition: Italian

Entire Parmesan Artichoke Pasta recipe makes 4 servings
Serving size is about 1 ½ cups
Each serving = 7 Points +

PER SERVING: 305 calories; 4g fat; 50g carbohydrates; 14g protein; 11g fiber

Fish Tacos Recipe – 7 Points +

LaaLoosh — Thu, 19 Jan 2012 15:38:53 +0000

The perfect quick and easy weeknight dinner recipe idea, these Fish Tacos are a breeze to make and taste amazing. They are so fresh and light, and are just 7 Points + for two tacos. Pair it with a 0 Points + Weight Watchers Soup Recipe or some roasted vegetables for a complete and healthy meal. I used Alaskan cod in my fish tacos recipe, but really, a wide variety of fish can be used, and as long as you aren’t using a very fatty fish (like salmon), it shouldn’t affect the Points + value much, if at all. These were so easy to make, and were a hit with my husband, so I’ll definitely be making these fish tacos again soon!

Fish Tacos Recipe

Light and fresh tasting, these easy fish tacos are a snap. Loaded with fresh cabbage, tender fish, and tangy pico de gallo, each satisfying serving has just 7 Points +.

Ingredients

1lb of Alaskan cod, chopped into bite size pieces
6 corn tortillas
1 cup shredded cabbage
1/2 large red onion, chopped
1/3 cup fresh cilantro, chopped
1/2 cup fresh or prepared pico de gallo
1 lime, freshly squeezed
Zest from 1 lime
1 tsp paprika
1 tsp cumin
1 tsp salt
1/2 tsp pepper

Instructions

Spray a large nonstick skillet with non-fat cooking spray and set over medium high heat.
Add in the fish, salt, pepper, paprika, cumin, lime juice, and lime zest. Saute until fish is cooked through, about 10-12 minutes.
Meanwhile, toast tortillas in a toaster oven until slightly charred and warmed through, about 3-4 minutes.
Divide fish evenly amongst the tortillas, and top with pico de gallo, cabbage, red onion and cilantro.
Serve with fresh lime wedges.

Preparation time: 10 minute(s)

Cooking time: 15 minute(s)

Diet type: Pescatarian

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

Number of servings (yield): 3

Culinary tradition: USA (General)

Entire recipe makes 3 servings
Serving size is 2 fish tacos
Each serving = 7 Points +

PER SERVING: 280 calories; 4g fat; 28g carbohydrates; 33g protein; 3g fiber

Crab Eggs Benedict Recipe – 5 Points +

LaaLoosh — Wed, 18 Jan 2012 15:26:57 +0000

I once had an AMAZING Crab Eggs Benedict at a restaurant in Malibu, and ever since then, I salivate at the mere thought of crab, hollandaise sauce and egg on a toasted slice of English muffin. Because it’s a breakfast recipe that I know isn’t very Weight Watchers friendly, I have avoided it, only indulging once in a great while. This past weekend, I was determined to make a healthier version that was low in Points Plus so I could eat Crab Eggs Benedict more frequently. Knowing that the two most fattening components in this dish are the hollandaise sauce and the egg yolk, I knew sacrifices had to be made. The first thing I did was use a poached egg white, instead of a whole poached egg. Yes, I know that this means there’s no runny egg yolk on the eggs Benedict. But I don’t feel that it affects the overall flavor of the whole dish very much. Now, when it came to the hollandaise sauce, there was no way I was going to NOT use it. I am the kind of girl who is all about condiments and sauces, so I had to find a way to make this happen. I decided to try out a holladaise sauce recipe using liquid egg substitute instead of eggs and using my favorite butter alternative – Brummel & Brown Yogurt Spread. It worked perfectly! The sauce was delicious, and flavorful and exactly as I had hoped for. But it was a lot less calories than traditional hollandaise. A few other minor alterations to my Crab Eggs Benedict, and the delicious dish was a hit! And just 5 Points + for the whole thing. Now I can eat my favorite breakfast on a very regular basis. I hope you enjoy it as much as I did!

Crab Eggs Benedict Recipe

Enjoy a delicious, healthy Crab Eggs Benedict for a lot less fat and calories, but still with all the flavors you’d expect. Just 5 Points + per serving makes this a great idea for a Weight Watchers Breakfast Recipe.

Ingredients

2 whole wheat, high fiber English muffins
4 egg whites
12-14oz lump crabmeat
1 tbsp fresh chives, chopped
Hollandaise Sauce:
3/4 cup non-fat buttermilk
1/4 cup liquid egg substitute
1 tbsp light butter (I used Brummel & Brown)
1 tbsp cornstarch
1 tbsp lemon juice
1/2 tsp salt
Pinch of cayenne pepper

Instructions

Slice each English muffin in half, and toast.
Poach 2 egg whites using a poaching pan or by following the instructions in the NOTES below.
Empty lump crab meat into a bowl, and drain it of any excess water.
To make the Hollandaise Sauce: Start by melting the butter in a small saucepan on low heat. Cook until butter is melted and turns golden in color. Set aside.
In a medium sized saucepan, whisk together ¼ cup of the non-fat buttermilk, cornstarch, salt, and cayenne pepper until smooth and well combined.
Add in the rest of the buttermilk and liquid egg substitute.
Set the pan on medium-low heat, and whisk continuously until it begins to simmer and thicken.
Remove from heat and whisk in the lemon juice and butter.
On a plate, set one toasted English muffin half and top it with ¼ of the total crab meat. Then gently place your poached egg on top.
Top each Crab Eggs Benedict with about 1/4 cup of the hollandaise sauce, and garnish with fresh chives.

Quick Notes

How to Poach an Egg White:
Fill a small sauce pan with water and bring to a boil. The size of the saucepan and the size of the eggs will determine how much water you should use. You need at least a couple of inches of water in your saucepan for the poached egg whites to turn out right.While waiting for while to boil, crack an egg and empty the white into a small bowl or cup. To separate the egg white from the yolk, you can do this one of two ways. The first way is to use an egg separator. Simply pour the egg through the separator. The white will go through the separator and into the bowl while the yolk remains in the separator. You can then discard the yolk. The second way you can separate the egg is by cracking the egg shell into two parts. Hold one part in your left hand and the other in your right. Separate the egg by transferring the egg back and forth between the two parts. Keep the yolk in the shell and allow the egg white portion to go into your bowl.
Once the water has come to a boil, bring the heat down to a simmer. Now add 1 tablespoon of vinegar to the water.
Bring the cup with your egg white as close to the water as possible and gently pour the separated egg white into the simmering water. If you are using more than one egg you will want to wait at least 30 seconds for the egg to begin to set before adding a second one to the saucepan. This will help keep eggs from clumping together.
Allow the egg to cook for approximately 3 minutes, If the egg starts to break up and spread around the pan, use a slotted spoon to guide it back to the center.
When the poached egg white reaches the desired level of done-ness remove it from the water with a slotted spoon.

Preparation time: 20 minute(s)

Cooking time: 20 minute(s)

Diet type: Pescatarian

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

Number of servings (yield): 4

Culinary tradition: USA (Traditional)

Entire recipe makes 4 servings
Serving size is 1 Crab Eggs Benedict
Each serving = 5 Points +

PER SERVING: 180 calories; 4g fat; 17g carbohydrates; 20g protein; 2g fiber