LaaLoosh » Southern

Bacon Collard Greens Recipe – 2 Points +

LaaLoosh — Mon, 06 Feb 2012 15:32:21 +0000

Shamefully, I have to admit that this was my first attempt ever at cooking collard greens. I was always curious, but just didn’t think that cooked greens could actually taste good. I don’t think I could have been more wrong. Not only was this Bacon Collard Greens Recipe to die for delicious, it has become one of my absolute most favorite Weight Watchers Recipes. My husband and I gobbled this dish down like it was a hot fudge brownie sundae. Yes, it was that good. We completely forgot about the main dish recipe that night and just tore up these Bacon Collard Greens like there was no tomorrow. If you are looking for a fantastic vegetable recipe that will help you get your greens in, what better way is there to eat them than cooking them with bacon!?? Seriously…go get the ingredients, and make this ASAP. And at just 2 Points + per serving, it’s the perfect low calorie side dish recipe to compliment your favorite Southern meal!

Bacon Collard Greens Recipe

Amazingly full of flavor, this low Points side dish of Bacon Collard Greens will certainly satisfy your Southern appetite without sacrificing your waistline. Each serving is just 2 Points + and it tastes wonderful!

Ingredients

1 pound fresh collard greens, chopped
6 slices extra lean turkey bacon (like the kind from Jennie-O)
1 large onion, chopped
3 cloves garlic, minced
3 cups fat free chicken broth
1 tsp salt
1 tsp pepper
1 pinch red pepper flakes

Instructions

Spray a large nonstick pot or skillet with nonfat cooking spray and set over medium-high heat.
Add bacon, and cook until crisp. Remove bacon from pan and set aside to cool.
Re-spray the pan with a bit of the nonfat cooking spray and then add in the onion, and cook until tender, about 5 minutes.
Add garlic, and cook until just fragrant.
Add collard greens, and fry until they start to wilt.
Pour in chicken broth, and season with salt, pepper, and red pepper flakes.
Chop or crumble the cooled bacon and add it into the pot.
Reduce heat to low, cover, and simmer for 45 minutes, or until greens are tender.

Preparation time: 15 minute(s)

Cooking time: 20 minute(s)

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

Number of servings (yield): 4

Culinary tradition: USA (Southern)

Entire recipe makes 4 servings
Serving size is approx. 1 cup
Each serving = 2 Points +

PER SERVING: 70 calories; 1g fat; 8g carbohydrates; 10g protein; 4g fiber

Sage and Sausage Cornbread Stuffing Recipe – 6 Points +

LaaLoosh — Thu, 08 Dec 2011 19:56:04 +0000

Christmas will be here before you know it, so it’s time to start thinking about that fabulous holiday dinner! Instead of the stuffing I make for Thanksgiving, I like to shake things up and serve this Sage and Sausage Cornbread stuffing recipe instead. Inspired by Ina Garten’s Cornbread Stuffing, the unique flavor combination is amazing and it’s made with delicious ingredients that are quite satisfying at 6 Points + per 1 cup serving. It goes great as a side dish with a roast turkey, chicken or Christmas ham. Put this decadent Christmas Cornbread Stuffing recipe on your dinner table this year and your family and friends will enjoy an amazing meal without even knowing that it’s a healthier version.

Sage and Sausage Cornbread Stuffing Recipe

Looking for a tasty Christmas Stuffing Recipe that the family will love, but will still keep you on track to meeting your Weight Watchers goals? Well this healthier version of the Barefoot Contessa’s Sage and Sausage Cornbread Stuffing Recipe is not only delicious, it’s just 6 Points + per serving.

Ingredients

1 3/4 lbs prepared cornbread, cut into small cubes
1 lb sweet Italian lean turkey sausage, casings removed
1 1/2 cups water
1 large chicken bouillon cube
1 tbsp light butter
2 cups finely chopped onion
1 cup mushrooms, chopped
2 Granny Smith apples, unpeeled, cored and large-diced
2 cups finely chopped celery
1/4 cup chopped fresh parsley
2 tbsp chopped fresh sage
1/2 tsp salt
1/4 tsp pepper

Instructions

Preheat oven to 325°F. Coat a 9-by-13-inch baking pan with cooking spray.
Cook sausage in a large nonstick skillet over medium-high heat, stirring and breaking up with a wooden spoon, until browned, about 10 minutes.
Add apple, mushroom, onion and celery; cover, reduce heat and cook, stirring occasionally, until tender, about 10 minutes.
Transfer the mixture to a large bowl. Season with salt and pepper. Add cornbread, parsley and sage.
Bring water to a simmer in a small saucepan and add in the butter and bouillon.
Pour 1 cup over the stuffing mixture and toss gently (the cornbread will break into smaller pieces). Add as much of the remaining broth as needed, 1/2 cup at a time, until the stuffing feels moist but not wet. Spoon the stuffing into the prepared pan and cover with foil.
Bake the stuffing until thoroughly heated, about 25 minutes. Serve warm.

Preparation time: 20 minute(s)

Cooking time: 45 minute(s)

Diet tags: Reduced fat

Number of servings (yield): 12

Culinary tradition: USA (Southern)

Entire recipe makes 12 servings
Serving size is 1 cup
Each serving = 6 Points +

PER SERVING: 238 calories; 8 g fat; 32 g carbohydrates; 12 g protein; 3 g fiber

Pimento Cheese Dip Recipe – 1 Points +

LaaLoosh — Mon, 22 Aug 2011 12:00:43 +0000

photo credit: the southern table

Perfect as a low calorie sandwich spread or a topping for your favorite fresh vegetables, this delicious low fat Pimento Cheese Dip Recipe is a must add to your collection of Weight Watchers Recipes. Creamy, cheesy and flavorful, this dip lacks nothing but extra fat and calories, and at just 1 Points + for a 2 tbsp serving, it’s a real treat. I love to use it on op of crudité or endive leaves for an elegant, yet flavorful appetizer that is low in Weight Watchers Points Plus. I also love to spread it on a slice of turkey for a quick, low calorie snack idea. It’s really such a versatile dip that’s so yummy, you’ll find yourself putting it on just about anything! Enjoy.

Pimento Cheese Dip Recipe

This slimmed down version of a popular Southern recipe is a real treat for dieting dip lovers. Each serving has just 1 Points +, making it an ideal low calorie dip recipe to use on just about anything.

Ingredients

1 cup reduced-fat sharp Cheddar cheese
1/4 cup reduced fat cream cheese, room temperature
1/4 cup fat free cream cheese, room temperature
1/4 cup fat free mayonnaise
1 4-ounce jar sliced pimientos, drained and chopped
2 tbsp red onion, grated
1/4 tsp sea salt
1 tsp garlic powder
Dash of pepper

Instructions

Using an electric mixer, beat cream cheeses until smooth and fluffy. Add all of the remaining ingredients and beat until well blended.

Preparation time: 10 minute(s)

Cooking time: 0 minutes

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat

Number of servings (yield): 12

Culinary tradition: USA (Southern)

Entire recipe is 12 servings
Serving size is 2 tbsp
Each serving = 1 Points +

PER SERVING: 41 calories; 2 g fat; 2 g carbohydrates; 4 g protein; 0 g fiber

Light Seafood Gumbo Recipe – 4 Points +

LaaLoosh — Mon, 08 Aug 2011 12:00:54 +0000

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

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.
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.
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.
Add the cooked vegetables back into the skillet and simmer for about 5 minutes.
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

Lemon Meringue Pie Recipe – 8 Points +

LaaLoosh — Fri, 03 Jun 2011 22:05:58 +0000

For the past few months, I CANNOT stop thinking about Lemon Meringue Pie. And it’s taken every ounce of discipline I have to keep myself from to the nearest Marie Callender’s and buying one. Even though lower in PointsPlus than most other pies, a slice of Lemon Meringue can still rack up the PointsPlus. The average slice has around 12-15 PointsPlus. Not exactly crazy, but definitely not a bargain. But by making a few small, healthier changes in a traditional lemon meringue pie recipe, I was able to trim off a few Points +, making each serving of 1 slice, just 8 Points +. Not bad for a dessert that truly tastes rich and decadent (this isn’t a pie made with Splenda and Fiber One, people!). Most of the other low calorie lemon meringue pie recipes I found online just sacrificed too much flavor, and/or used a lot of artificial sweetener, which I am not a fan of. When I want pie, I want PIE….not something that tastes like chemicals served on cardboard. When the taste is good, it makes me feel satisfied, and I’m less likely to go eating something else because my need for fabulous pie wasn’t met. So, if you are looking for a tasty, yet much more Weight Watchers friendly pie recipe for dessert this weekend, give this one a try, and enjoy the light & lemony flavors — they are HEAVENLY!

Lemon Meringue Pie Recipe

This delicious, low calorie pie recipe is much more Weight Watchers friendly than most other pies out there. It’s fresh, lemony, sweet, and full of all the deliciousness that you’d expect from a traditional Lemon Meringue Pie Recipe, but with just 8 Points + per slice. Not a bad bargain for such a decadent dessert.

Ingredients

- Crust

1 cup whole wheat all-purpose flour
1/4 teaspoon salt
1 tbsp sugar
1 tbsp light butter, melted (I used Brummel & Brown)
3 tbsp applesauce
1-2 tbsp ice water

- Filling

1 1/4 cups sugar
1/4 cup liquid egg substitute (like Egg Beaters)
1 large egg white
1/4 cup cornstarch
1/2 cup freshly squeezed lemon juice
1 1/2 cups boiling water
1/4 tsp salt
2 tbsp freshly grated lemon zest

- Meringue

2 tbsp light butter (I used Brummel & Brown)
3 large egg whites
1/2 cup sugar
1 tsp vanilla extract
1/4 tsp cream of tartar
Pinch of salt

Instructions

To make crust: Set oven rack at lowest level; preheat oven to 425°F. Stir together flour, 1 tablespoon sugar and 1/4 teaspoon salt in a medium bowl.
In a small bowl, combine the melted butter and applesauce. Slowly stir this mixture into the flour with a fork until the mixture is crumbly. Gradually stir in enough ice water so that the dough will hold together in a ball. Press the dough into a flattened disk.
Place the dough between two sheets of plastic wrap and roll into a circle about 12 inches in diameter. Remove the top sheet and invert the dough over a 9-inch pie plate. Remove the remaining wrap.
Fold the edges under at the rim and crimp.
Line the shell with a piece of foil or parchment paper and fill with pie weights or dried beans. Bake for 10 minutes, remove the weights or beans, and continue to bake until the crust is golden, 8 to 10 more minutes. Cool the pie shell on a rack while you make the filling.
Reduce the oven temperature to 350°.
To make filling: Whisk together 1 1/4 cups sugar, cornstarch and 1/4 teaspoon salt in a medium heavy saucepan. Gradually whisk in boiling water.
Place the saucepan over medium-high heat and bring to a boil, whisking constantly. Reduce heat to medium-low and cook, stirring, for 1 minute. Remove from the heat.
Whisk together lemon juice, zest, egg substitute and 1 egg white in a small bowl. Whisk a small amount of the hot mixture into the egg mixture, then whisk this mixture back into the hot sauce.
Return to a simmer over medium heat, stirring, then cook for an additional 30 seconds. Stir in the butter until melted and pour into the baked pie shell. Set aside while you prepare meringue.
To make meringue: Beat 3 egg whites in a large bowl with an electric mixer on medium speed until frothy.
Add the cream of tartar and pinch of salt and beat at high speed until soft peaks form.
Slowly add 1/2 cup sugar, beating constantly, until the mixture holds stiff, shiny peaks.
Beat in the vanilla.
Spread the meringue over the hot filling, sealing to edge of crust. Make attractive peaks with a metal spatula, knife or the back of a spoon.
Bake until the top is lightly browned, about 15 minutes. Cool the pie on a rack until it is room temperature, about 2 hours.

Preparation time: 50 minute(s)

Cooking time: 55 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat

Number of servings (yield): 8

Culinary tradition: USA (Southern)

Entire recipe makes 8 servings
Serving size is 1 slice of pie
Each serving = 8 Points +

PER SERVING: 236 calories; 4g fat; 58 g carbohydrates; 6g protein; 2 g fiber

Maryland Crab Cakes Recipe – 3 Points +

LaaLoosh — Wed, 01 Jun 2011 21:45:22 +0000

photo credit: closet cooking

This delicious and super easy low calorie Maryland Crab Cakes Recipe is perfect as an appetizer, main dish or side dish. Most traditional crab cake recipes use a lot of mayonnaise and are fried, thus making for a pretty high PointsPlus meal. But by altering the recipe with some healthier ingredients and using a high fiber breadcrumb mixture, each of these tasty cakes are just 3 Points + each. The first time I made these, I divided the mixture into 12 mini crab cakes instead of 6 full size ones, to use as an appetizer, and they were perfect! Everyone was asking for the recipe, and NO ONE could tell they were Weight Watchers friendly. So if you are cravin’ some good ol’ fashioned Southern Crab Cakes, enjoy this guilt free version and save your Points Plus for dessert!

Maryland Crab Cakes Recipe

My healthy twist on this popular Southern Recipe will leave you surprised that these delicious Maryland Crab Cakes are actually low calorie and Weight Watchers friendly! With just 3 Points + each, they make the perfect guilt free appetizer idea or dinner. Try serving over a bed of greens and turn it into a low calorie crab cake salad for lunch. There are so many ways to enjoy it!

Ingredients

1 lb lump crabmeat
1 large egg white
1 ¼ cups Fiber One breadcrumbs (see Notes)
2 tbsp reduced-fat mayonnaise
2 tbsp lemon juice
1/2 tsp dry mustard
1 tsp Old Bay Seasoning
3 green onions, finely chopped
1/4 cup finely diced red bell pepper
1/4 cup finely diced green bell pepper
1 tbsp chopped fresh parsley
1/2 tsp Kosher salt
1/4 tsp freshly ground pepper

Instructions

Stir egg white briskly with a fork. Add crabmeat, ¾ cup of the breadcrumbs, mayonnaise, lemon juice, green onions, peppers, dry mustard, parsley, Old Bay seasoning and salt & pepper; mix well.
Coat a baking sheet with non-fat cooking spray. Put the remaining Fiber One breadcrumbs in a shallow dish.
Form the crab mixture into six 1/2-inch-thick patties. Lay each patty in the dry breadcrumbs, and then turn each to coat them well on all sides. Pat the crab cakes firmly into rounds and then place them on the prepared baking sheet.
Preheat the broiler. Broil the crab cakes until nicely browned, about 4 to 5 minutes. Turn them gently and broil until heated through and browned, 4 to 5 minutes longer.

Quick Notes

Fiber One Breadcrumbs Recipe:
1 cup original Fiber One Cereal
2 tsp salt
1 tbsp garlic powder
1 tbsp onion powder
1 tsp paprika
1/2 tsp black pepper

In a food processor, combine cereal, salt, garlic powder, onion powder, paprika and pepper and pulverize to a fine powder or breadcrumb like consistency.

Preparation time: 20 minute(s)

Cooking time: 15 minute(s)

Diet type: Pescatarian

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

Number of servings (yield): 6

Culinary tradition: USA (Southern)

Entire recipe makes 6 servings
Serving size is 1 crab cake
Each serving = 3 Points +

PER SERVING: 139 calories; 2 g fat; 12 g carbohydrates; 18 g protein; 4 g fiber

Country Potato Salad Recipe with Ham – 3 Points +

LaaLoosh — Thu, 19 May 2011 20:42:22 +0000

photo credit: food network

I’ve been on a Paula Deen kick lately….I just cannot get enough of her delicious, homemade Southern Recipes!! But being a Weight Watcher, there’s no way I could eat her food without consuming almost all of my daily PointsPlus Allowance in one serving. So, I enjoy experimenting with healthier versions of her recipes which allows me all the flavor of the South, but with a LOT less fat and calories. One of my favorite low calorie salad recipes that I want to share today, is a slimmed down version of Paula Deen’s Country Potato Salad. Just by making a few small changes, I created a version that has just 3 Points + per 1 cup serving!! This one is definitely a keeper for summer BBQ parties and potluck picnics! It’d be a great WW Memorial Day Recipe to either serve at your celebration or to take along with you! That way you know you’ve got at least one healthy side dish option to indulge in. Enjoy!

Country Potato Salad Recipe

Looking for a tasty, low calorie potato salad recipe to take to a Memorial Day BBQ this year? Try this healthier version of a popular Southern recipe for Country Potato Salad, and enjoy the flavors you love without the guilt. Each 1 cup serving has just 3 Points +!

Ingredients

2 pounds small, red potatoes (skins can be left on or peeled off – whichever is preferred)
3 large hard-boiled egg whites
1 large hard-boiled egg
1 cup chopped celery
1/2 cup chopped red onions
3 oz lean smoked ham, cut into bite size pieces
1/4 cup chopped fresh parsley
2 tbsp chopped chives, fresh
2 tbsp chopped dill, fresh
3/4 cup nonfat buttermilk
2 tbsp non-fat plain Greek yogurt
2 tbsp Dijon mustard
1 tbsp lemon juice, freshly squeezed
1 tsp salt
¼ tsp black pepper

Instructions

Cut the potatoes into bite-size pieces and place them in a large saucepan. Cover with water and bring to a simmer over medium-high heat.
Reduce heat to medium and cook, partially covered, until just tender, 12 to 20 minutes, depending on their size. Drain and let cool for about 15 minutes.
When the potatoes are cool enough to handle, put them in a large salad bowl, and in add celery, ham, green onions, parsley, chives, and dill. Toss to combine. Add buttermilk, mustard, yogurt, lemon juice, salt and pepper; stir to combine. Gently stir in chopped egg.
Serve at room temperature or chilled.

Preparation time: 10 minute(s)

Cooking time: 20 minute(s)

Diet (other): Low calorie, Reduced fat

Number of servings (yield): 8

Meal type: lunch

Culinary tradition: USA (Southern)

Entire recipe makes 8 servings
Serving size is 1 cup
Each serving = 3 Points +

PER SERVING: 135 calories; 2g fat; 21g carbohydrates; 7g protein; 2g fiber

Banana Blueberry Muffins Recipe – 5 Points +

LaaLoosh — Wed, 18 May 2011 21:33:10 +0000

photo credit: recipe bridges

If you are a fan of big, fluffy, fruit filled muffins, you came to the right place today! This easy Banana and Blueberry Muffin Recipe delivers a most delicious, low calorie muffin that’s full of good for you ingredients and low in Points +. The average muffin at Starbucks clocks in around 9-12 PointsPlus each…..so why not make a healthier version yourself and save PointsPlus and $$$? By just making a few changes in a traditional blueberry and banana muffin recipe, it’s not hard to create a muffin that is a lot lower in fat and calories and that doesn’t sacrifice taste. They are perfect for breakfast, brunch side dish recipes, or to have with your morning coffee. Make a few batches of these and freeze them so that you always have a guilt free snack on hand!

Banana Blueberry Muffins Recipe

A good low calorie and healthy muffin recipe, is not always easy to find. But this Banana and Blueberry Muffin Recipe will really wow. They are moist, fluffy, and have just 5 Points + each. Perfect for a healthy breakfast idea on the go!

Ingredients

2 1/4 cups whole-wheat flour
3/4 cup packed light brown sugar
1/2 cup liquid egg substitute (like Eggbeaters)
3/4 cup reduced fat buttermilk
1/4 cup applesauce
1/2 teaspoon baking soda
1/2 teaspoon salt
1 1/2 teaspoons baking powder
1 cup mashed ripe bananas
1 1/4 cups blueberries, fresh or frozen
3/4 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg

Instructions

Preheat oven to 400°F.
Coat 12 (1/2-cup) muffin cups with cooking spray or line with paper liners.
Whisk buttermilk, brown sugar, applesauce and egg substitute in a large bowl. Stir in mashed bananas.
Whisk flour, baking powder, cinnamon, baking soda, salt and nutmeg in a medium bowl.
Fold the dry ingredients into the wet ingredients and stir until just combined. Fold in blueberries.
Divide the batter among the prepared muffin cups (they will be full).
Bake until the tops are golden brown and a wooden skewer inserted in the center of a muffin comes out clean, 20 to 25 minutes.
Cool in the pan for 10 minutes, then remove and let cool on a wire rack for at least 5 minutes more before serving.

Preparation time: 15 minute(s)

Cooking time: 1 hour(s)

Diet type: Vegetarian

Diet (other): Low calorie, Reduced fat, Reduced carbohydrate

Number of servings (yield): 12

Meal type: breakfast

Culinary tradition: USA (Traditional)

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

PER SERVING: 147 calories; 2g fat; 36 g carbohydrates; 6 g protein; 4 g fiber

Creamed Spinach Recipe – 2 Points +

LaaLoosh — Tue, 17 May 2011 23:19:54 +0000

Inspired by a desire to get my toddler to eat more vegetables and one of Paula Deen’s Recipes, I came up with this healthier version of her Creamed Spinach Recipe, and was really amazed by how yummy it was! Initially, the idea of creamed spinach kinda weirded me out. But I’m willing to try just about anything with cheese on it, and since each serving of this dish came out to just 2 points +, I figured it was worth a shot, as I really wanted a new healthy side dish recipe that could be prepared quickly. It literally took me about 10 minutes to make and it was a huge hit! Granted, it tool some coaxing to get my son to taste it, as he immediately turns his nose up at anything green, but one he tried it, he gobbled it down! As did my picky husband. This low calorie, vegetarian side dish recipe is going to be a staple around here now, that’s for sure!

Creamed Spinach Recipe

This traditional sounthern recipe gets a healthy facelift! Who knew creamed spinach could taste so good and have just 2 Points + per serving!?!? This dish makes a great idea for a healthy side dish recipe that is low on calories but high in taste and nutrition.

Ingredients

1 16oz bag frozen spinach, thawed and squeezed dry
3 shallots, finely chopped
3 garlic cloves, minced
1/2 cup fat free ricotta cheese
2 tbsp Parmesan cheese, shredded
2 tbsp fat free milk
1/2 tsp salt
1/8 tsp black pepper
1/8 tsp ground nutmeg

Instructions

Spray a large skillet with non fat cooking spray (preferably the butter flavored kind) and set over medium heat.
Add in the shallots and cook until softened.
Add in the spinach and garlic and cook until spinach is heated through (about 3-4 minutes).
Stir in milk, ricotta cheese, Parmesan cheese, salt, pepper and nutmeg and cook until mixture is heated through (about 2-3 minutes).

Diet type: Vegetarian

Diet (other): Low calorie, Reduced fat, Reduced carbohydrate

Meal type: dinner

Culinary tradition: USA (Southern)

Entire recipe makes 4 servings
Serving size is about 1/2 cup
Each serving = 2 Points +

PER SERVING: 87 calories; 2g fat; 7 g carbohydrates; 7 g protein; 3 g fiber

BBQ Chicken Wrap Recipe – 7 Points +

LaaLoosh — Thu, 28 Apr 2011 22:58:15 +0000

BBQ Chicken Salads are one of my favorite healthier entrees to order when I go out to eat. But since a salad isn’t always able to fill me up, I took a traditional barbecue chicken salad recipe and rolled it into a high fiber wrap making it a VERY satisfying, healthy lunch idea. By bulking the dish up with some flavorful veggies, and choosing a low carb tortilla wrap like Large La Tortilla Factory Whole Wheat Low Carb Tortillas, I was able to create a low calorie chicken wrap recipe that still packs in all the tasty BBQ flavors we all know and love. Chow down on the whole, very nicely sized wrap for just 7 Points +. And though it’s sot and official one of Weight Watchers Recipes, this makes a great low calorie lunch or dinner idea for anyone counting their calories. Enjoy!

Barbecue Chicken Wrap Recipe

Looking for healthy chicken wrap recipes that actually leave you feeling satisfied? This BBQ Chicken Wrap is the perfect solution! Just 7 Points + for the entire wrap. It’s loaded with tasty veggies and a delicious, creamy BBQ sauce.

Ingredients

4 large, high fiber tortillas (I used Large La Tortilla Factory Whole Wheat Low Carb Tortillas)
8 oz shredded, skinless rotisserie chicken breast
1/2 cup prepared barbecue sauce
1 cup canned black beans, drained and rinsed
1/2 cup corn (thawed if frozen, drained if canned)
1/2 cup shredded carrots
1 cup shredded cabbage
1/2 cup red onion, diced
1/4 cup fresh cilantro, chopped
1/2 cup reduced-fat sour cream
Juice from 1 lime, freshly squeezed

Instructions

Place a large nonstick skillet over medium-high heat. Add all ingredients except tortillas, carrots, cilantro and cabbage; stir to combine. Cook until hot, 4 to 5 minutes.
In a separate bowl, combine cabbage, carrots, and cilantro.
Assemble the wraps by equally diving the cabbage mixture between the 4 tortillas, and place in the center of each tortilla. Top with one-fourth of the chicken mixture; roll as you would a burrito.
Slice in half diagonally and serve warm.

Preparation time: 15 minute(s)

Cooking time: 5 minute(s)

Diet (other): Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Meal type: lunch

Culinary tradition: USA (Southwestern)

Entire recipe makes 4 servings
Serving size is 1 wrap
Each serving = 7 Points +

PER SERVING: 206 calories; 5g fat; 34 g carbohydrates; 33 g protein; 14 g fiber