Mushroom Rice Pilaf – 6 Points +

Mushroom Rice Pilaf

 

We love rice and any side dish with rice in it is a family favorite. Mushroom rice pilaf is the perfect addition to a main course. I serve this when I make chicken or fish. I have made this on “Meatless Mondays” as well. I use low-sodium chicken broth and water to cook the rice. I think it adds a nice flavor. Rice cooking times may vary according to taste preference. I used regular white organic raw mushrooms, but I’ve made this using a combination of mushrooms too.

 

Mushroom Rice Pilaf – 6 Points +

This is a tasty side dish that takes very little time to prepare. Mushroom rice pilaf can be made with beef broth, but I prefer the low-sodium chicken broth.

Ingredients

  • 1 cup brown rice – long grain
  • 1 tbsp Extra Light Olive Oil
  • 2 cups slice raw mushrooms
  • 1 cup chopped onions (a sweet onion is used for this recipe)
  • 1 tsp garlic powder
  • 1 tsp ground pepper
  • 1 cup low-sodium chicken broth
  • 1 cup water

Instructions

  1. In a 2-quart saucepan, heat oil over medium-high heat.
  2. Add mushrooms, onion, garlic powder and pepper stirring often until the mushrooms and onion start to get tender, usually takes 3 – 4 minutes.
  3. Add water, chicken broth and rice.
  4. Stir and increase heat to high.
  5. Once it starts to boil; reduce heat and cover.
  6. Simmer for 40-45 minutes or until rice is tender.
  7. Keep covered, remove from heat and let stand about 5 minutes.
  8. Stir and serve hot.

Preparation time: 5-10 minute(s)

Cooking time: 40-45 minute(s)

Diet tags: Low calorie, Reduced fat

Number of servings (yield): 4

Calories: 235

Fat: 5

Protein: 6

Entire recipe makes: 4 servings
Serving size is about: about ½ cup
Each serving = 6 Points +

PER SERVING: 235 calories; 5 g fat; 42 g carbohydrates; 6 g protein; 2.5g fiber

Healthy Chocolate Energy Shake – 2 Points Plus

Healthy Chocolate Energy Shake

Sometimes mid-morning instead of a snack, I make this easy healthy chocolate energy shake. One afternoon while at a vitamin and herbal shop, I picked up a couple of single packets of energy shake mixes. In the past, many of the shake mixes I bought weren’t very tasty and had a “grainy” taste to them. I was pleasantly surprised when I made this at home. I picked up a couple of packets of Spiru-Tein High Energy Protein and tried several flavors. The chocolate is amazing. You don’t necessarily need a blender, but I used one to make sure all the lumps were gone. This shake is filling and definitely held me over until lunch.

Healthy Chocolate Energy Shake – 2 Points +

This is a quick and easy mid-morning or mid-afternoon snack. This healthy chocolate energy shake is delicious is low-fat and low-calorie.

Ingredients

  • 1 1.13 oz Spiru-Tein Whey Protein Powder mix (Chocolate flavor is used for this recipe)
  • 1 cup Skim Milk

Instructions

  1. In a blender (I used a single serve blender) add milk and packet mix.
  2. Blend until well mixed.

Preparation time: 5 minute(s)

Cooking time: None

Diet type: Vegetarian

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

Number of servings (yield): 1

Culinary tradition: USA (General)

Calories: 180

Fat: 1

Protein: 14

Entire recipe makes: 1 serving
Serving size is about: 1 cup
Each serving = 2 Points +

PER SERVING: 180 calories; 1g fat; 9 g carbohydrates; 14 g protein; 1g fiber

Thai Shrimp Curry Recipe – 7 Points +

Thai Shrimp Curry

I’ve always loved the creamy, spicy and tangy taste of curry recipes. And overtime I have a chance to try a new version, I jump on it! However of my good ol’ reliable standby curry recipes that I make frequently at home is this Thai Shrimp Curry Recipe. You can find the coconut milk, fish sauce and curry paste in the Asian section at the grocery store (Thai Kitchen is the brand I used, and it’s pretty readily available at most stores). I also love to bulk this dish up with vegetables such as carrots, red bell peppers, zucchini and tomatoes…yum! The flavor and heat is in the curry paste, so add more or less to suit your taste. I also like mine tangy, so I often add extra lime juice. Feel free to play around with yours until you achieve the perfect flavor that suits your mood. At just 7 Points + per serving, this Thai Shrimp Curry Recipe is way healthier than most restaurant versions. Enjoy!

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Oven Fried Chicken Strips – 6 Points +

Oven Fried Chicken Strips

I love fried chicken, but unfortunately we all know it is not a healthy choice. Oven fried chicken strips is a perfect alternative. I cut up some thin chicken breasts (although the strips are a bit “off shape”) and decided to try buttermilk instead of eggs for dipping. I love the taste as it allows the chicken to taste moist and not dry. I did not add salt or pepper as I tried the Grill Mates Montreal Chicken Seasoning instead. It was a nice addition. I served this dish with a vegetable side dish. You can add a dipping sauce for the chicken strips, just be sure to calculate the points and add them to your meal.

Oven Fried Chicken Strips – 6 Points +

Oven fried chicken strips are an easy, tasty and healthy alternative to the traditional dish.

Ingredients

  • 4 thin, boneless, skinless chicken breasts (I used Perdue Fit & Easy Boneless, Skinless Chicken Breasts, Thin Sliced –already cut perfectly in a package in the fresh meats area of a grocery store)
  • 1 cup low-fat buttermilk
  • 1 1/2 cups bread crumbs
  • 4 tablespoons grated Parmesan
  • 1 tablespoon Grill Mates Montreal Chicken Seasoning
  • Non-stick cooking spray (Olive oil flavor is used for this recipe)
  • Salt and Pepper to taste (optional)

Instructions

  1. Preheat oven to 400 degrees.
  2. In a shallow bowl combine breadcrumbs, cheese, and chicken seasoning, mix well.
  3. In a second shallow bowl add buttermilk.
  4. Slice chicken breasts into 3 strips each.
  5. Dip chicken strips into buttermilk first and let excess drip off before dipping into dry mixture.
  6. Dip chicken strips into dry mixture making sure to coat all of the strips with the dry mixture.
  7. Spray a shallow baking dish with non-stick cooking spray.
  8. Lay the chicken strips flat on baking dish and bake for 20-25 minutes or until pink is gone and desired crispness has been reached.

Preparation time: 15 minute(s)

Cooking time: 20-25 minute(s)

Diet tags: Low calorie, Reduced fat, High protein

Number of servings (yield): 4

Culinary tradition: USA (Southern)

Calories: 253

Fat: 5

Protein: 31

Entire recipe makes: 4 servings
Serving size is about: about 3 strips
Each serving = 6 Points +

PER SERVING: 253 calories; 5 g fat; 19 g carbohydrates; 31 g protein; 2.5g fiber

Baked Macaroni and Cheese – 5 Points +

Baked Macaroni and Cheese

This baked macaroni and cheese recipe is easy to prepare as well as low fat. I have many variations for this traditional baked macaroni and cheese dish and this is the one I most recently prepared. The cayenne pepper adds a little spice and I prefer freshly ground pepper as well. I will serve this as a light main meal with a side salad for lunch or dinner. This recipe was prepared as a side dish to chicken loaf (a.k.a. meatloaf) or pork chops.

Baked Macaroni and Cheese – 5 Points +

I have loved baked macaroni and cheese since I was a kid. It’s the perfect comfort food. This is a healthy version and very tasty.

Ingredients

  • 2 cups dry macaroni (Dreamfields Elbows is used for this recipe)
  • 3/4 cup evaporated fat-free milk
  • 1 cup low-fat cottage cheese (Horizon Organic: Low-fat Small Curd Cottage is used for this recipe)
  • 1/2 cup part-skim ricotta cheese
  • 1/2 cup shredded low-fat cheddar cheese (Reduced fat – Cabot’s Sharp Cheddar is used for this recipe)
  • 1 tbsp. grated Parmesan cheese
  • 1 tbsp. dry bread crumbs
  • Pinch cayenne pepper
  • Salt and Pepper to taste

Instructions

  1. Preheat oven to 350°F.
  2. Prepare macaroni according to instructions on the box.
  3. In a saucepan, heat milk over low heat.
  4. Add the cheeses (except Parmesan) until melted, stirring constantly.
  5. Drain pasta and place in a 2 quart casserole dish sprayed with cooking spray.
  6. Remove the cheese sauce from the heat then pour on top of cooked pasta.
  7. Stir and mix cheese and pasta well.
  8. Sprinkle with Parmesan cheese, breadcrumbs, salt, pepper, and cayenne pepper.
  9. Bake the casserole for 15-20 minutes until bubbly and the top is browned.

Preparation time: 10-15 minutes

Cooking time: 20-25 minutes

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat

Number of servings (yield): 4

Culinary tradition: USA (Traditional)

Calories: 212

Fat: 3.3

Protein: 16.2

Entire recipe makes: 4 servings
Serving size is about: approximately 1 cup
Each serving = 5 Points +

PER SERVING: 212 calories; 3.3 g fat; 27.9 g carbohydrates; 16.2 g protein; 0.7g fiber

Oven Baked French Fries – 3 Points +

Oven baked french fries
Comfort food does not have to be high in calories and fat. This is an alternative to french fries. Instead of heavy oils and grease, oven baked fries are much better. As a bonus, they are healthier too.

Oven baked french fries – 3 points +

This easy side dish of oven baked french fries is a perfect healthy alternative. I serve these with malt vinegar when I make fish and chips, or grilled burgers (both beef and turkey). I have made these with veggie burgers too. My friend’s children love these and prefer them to fast food french fries.

Ingredients

  • 2 large Russet baking potatoes cut into strips and/or wedges
  • 4 teaspoons light extra light olive oil (Filippo Berio Extra Light Olive Oil is used for this recipe)
  • ½ teaspoon fresh ground pepper
  • ½ teaspoon sea salt
  • ½ teaspoons garlic powder
  • ½ teaspoon onion powder
  • Malt vinegar or ketchup (optional)

Instructions

  1. Preheat oven to 425°F.
  2. Spray cookie sheet with cooking spray
  3. Peel potatoes into ½ inch strips
  4. In a small bowl add potatoes, olive oil, seasoning and toss.
  5. Place the potatoes on the cookie sheet and bake 15 minutes.
  6. Flip potatoes over and bake 10 more minutes or until desired tenderness or crispiness.
  7. After potatoes are done dab with a paper towel to absorb any excess oil.
  8. Flavor with malt vinegar or ketchup and serve hot.

Preparation time: 5 minute(s)

Cooking time:

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat

Number of servings (yield): 4

Culinary tradition: USA (General)

Calories: 102

Fat: 5

Protein: 2

Entire recipe makes: 4 servings
Serving size is about: 1/2 of a potato
Each serving = 3 Points +

PER SERVING: 102 calories; 5g fat; 13 g carbohydrates; 2g protein; 1g fiber

Roasted Beet and Carrot Salad with Feta – 3 Points +

Roasted Beet and Carrot Salad with Feta

With Easter and Passover right around the corner, this delicious Roasted Beet and Carrot Salad is a perfect and beautiful side dish for your big holiday dinner. The bright colors are a lovely nod to the spring season, and the flavor combination is nothing short of sensational. The smoky roasted vegetables with the peppery arugula and creamy feta, topped with a sweet and tangy dressing, this Weight Watchers salad recipe is sure to become a favorite. I would also suggest topping it with some grilled chicken or roasted salmon and serving it as a main course for lunch. And at just 3 Points + per serving, it’s a great bargain!

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Tropical Strawberry Smoothie Recipe – 2 Points +

Tropical Strawberry Smoothie

Get a healthy dose of the tropics with this light and easy Tropical Strawberry Smoothie Recipe! I absolutely love this flavor combination, and each serving boasts a tremendous dose of vitamin C and potassium. With no added sugar, and all natural ingredients this smoothie makes a great idea for a healthy breakfast or snack on the go. My kids love this smoothie just as much as I do! I usually prefer to use mostly frozen fruits in this, just because it’s easy, and so I don’t have to add ice to make it cold. Fresh works great too, so no worries if that’s what you’ve got on hand. Each serving comes out to just 2 Points +, so you can indulge in a fabulous tasting smoothie without feeling any guilt.

Tropical Strawberry Smoothie

Cool and refreshing, this healthy smoothie has all the flavors of the tropics, but with zero guilt. Loaded with vitamin C, it’s a great cold buster too!

Ingredients

  • 2 cups strawberries
  • 1 cup mango
  • 1 orange, peeled
  • 1 cup pineapple, diced
  • 1 banana
  • 3 dates
  • 1 1/2 cups coconut water

Instructions

  1. Blend all ingredients in a blender, and process until smooth. Add additional coconut water, ice, or water to reach desired consistency.

Preparation time: 5 minute(s)

Cooking time:

Diet type: Vegan

Diet tags: Low calorie, Reduced fat, Gluten free, Raw

Number of servings (yield): 6

Culinary tradition: USA (General)

Calories: 89

Fat: 0g

Protein: 1g

Entire recipe makes 6 servings
Serving size is 1 cup
Each serving = 2 Points +

PER SERVING: 89 calories; 0g fat; 24g carbohydrates; 1g protein; 3g fiber

Arugula and Mushroom Pasta Recipe – 9 Points +

Arugula and Mushroom Pasta

When I want to indulge in a hearty, satisfying pasta dish that doesn’t skimp on portion size, this Arugula and Mushroom Pasta Recipe is one of my favorites. The simple wine sauce is light and delicate, allowing for the wonderful earthy flavors of the mushrooms and peppery arugula to come through. This Weight Watchers pasta recipe also offers a very satisfying serving size, which I love. I often like to top it with a bit of grated parmesan, but if you prefer to keep it vegan, you can skip it. The colorful vegetables will help bring out some fantastic flavors, so you won’t miss the meat. But if you insist on adding some additional protein, this dish works great with shrimp, chicken or scallops.

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Sole Piccata Recipe – 5 Points +

Sole Piccata

Light, delicate, and extraordinarily delicious, this Sole Piccata Recipe has become a recent family favorite! I picked up some sole on sale at the market, and was trying to decide what to do with it, when I got the idea to try using a piccata sauce, similar to what I’d use on chicken. The sole fish is very mild, as is chicken, so the piccata sauce was the perfect compliment. High in protein, yet light on Points +, this dish is not only incredibly simple to prepare, but tastes amazing and requires just a handful of ingredients. Serve it up with some roasted vegetables, mashed potatoes, or a light soup for a complete meal. A great dinner recipe to try if you want to add more heart healthy fish into your diet!

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Pumpkin Ravioli with Brown Butter Sauce – 7 Points +

Pumpkin Ravioli with brown butter sauce.

Although pumpkin is usually the flavor of autumn, this is a great recipe that can be prepared all year long. It’s easy to make and takes very little time. Pumpkin ravioli with brown butter sauce is comfort food without the guilt. The sage and nutmeg add a nice addition to this recipe. The sweetness of the pumpkin is balanced well with the brown butter sauce. I usually serve this at dinner with a side salad.

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Egg, Black Beans and Salsa – 7 Points +

Egg, Black Beans and Salsa

I really love to experiment in the mornings for breakfast. I had some left over canned black beans and salsa one day, which led me to adding them to my breakfast meal. This egg, black beans and salsa recipe is really easy and quick. I really like the salsa and black beans with the egg as it adds a nice Mexican flavor. The pepper jack cheese adds just enough spice. You can certainly use a flour tortilla and make this recipe into a wrap too. I cook my egg over medium but have used a scrambled egg as well.

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