photo credit: pinch my salt

Good, healthy casserole recipes are not always easy to find, but this new spin on a traditional Tuna Noodle Casserole Recipe lets you enjoy the benefit of making a quick and easy meal, while still providing a healthy, low calorie dinner. By making a few substitutions, this Tuna Noodle Casserole maintains it’s delicious flavor, and creamy, cheesy texture, but with a lot less fat and calories, thus making it lower in WW Points +. Each nicely sized serving is just 9 Points +, and is loaded with fiber and protein. Good served alone or with some low PointsPlus side dishes, this casserole recipe makes a GREAT meal for any Weight Watcher!

Tuna Noodle Casserole Recipe

Ingredients:
- 8 ounces whole-wheat egg noodles
- 2 5oz cans chunk light tuna, drained
- 3/4 frozen peas, thawed
- 8 ounces mushrooms, sliced
- 1 cup asparagus, chopped
- 1 medium onion, finely chopped
- 1/2 cup dry white wine
- 5 tablespoons all-purpose flour
- 2 1/2 cups fat free milk
- 1/2 cup finely grated Parmesan cheese
- 1/3 cup reduced fat cheddar cheese, shredded
- 1/2 cup Fiber One breadcrumb mixture
- 1 tsp extra-virgin olive oil
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground pepper

Directions:
Bring a large pot of water to a boil. Cook noodles until just tender, 6 to 8 minutes or according to package directions. Drain and rinse.
Position rack in upper third of oven and preheat broiler.
Meanwhile, heat oil in a large ovenproof skillet over medium-high heat. Add onion, asparagus, mushrooms and salt and cook, stirring often, until the onion is softened but not browned, about 5 minutes. Add wine and cook until evaporated, 4 to 5 minutes. Sprinkle flour over the vegetables; stir to coat. Add milk and pepper and bring to a simmer, stirring constantly. Stir in tuna, peas and 1/2 cup Parmesan until evenly incorporated. Then, stir in the noodles (the pan will be very full). Remove from the heat.
Sprinkle the casserole with Fiber One breadcrumbs and the cheddar cheese. Broil until bubbly and lightly browned on top, 3 to 4 minutes.

Entire recipe makes 6 servings
Serving size is 1 ½ cups
Each serving = 9 Points +

PER SERVING: 280 calories; 6g fat; 45g carbohydrates; 30g protein; 6g fiber

If you want a delicious, yet healthy pasta recipe that is oh-so satisfying, give this Creamy Garlic Shrimp Pasta with Vegetables Recipe a try, asap! I know, I know…10 Points + can seem kinda scary, but it’s really equivalent to the old Weight Watchers Pasta Recipes that were around 7 Points. So try not to freak about the Points + Value of this dish, since everyone’s daily Points Plus allowance is a lot higher now. But if you are really that freaked out, cut the serving size down to 1 cup for just 5 Points +. :) Also, keep in mind that each serving is 2 cups, which a FABULOUS serving size! It’s such a flavorful dish with so many wonderful colors and textures, it makes an ideal healthy pasta recipe to serve at a dinner party! Loaded with veggies and fiber, it has a slight Mediterranean flavor, and works well with a variety of side dishes. It’s also pretty easy to make, so you won’t be slaving all day in the kitchen!

Creamy Garlic Shrimp Pasta Recipe, with Vegetables

Ingredients:
- 12 oz raw shrimp, peeled and deveined
– 6 oz high fiber pasta, like Ronzoni Smart Taste Spaghetti
- 1 cup frozen peas
- 1 large red bell pepper, seeded and chopped
- 1 bunch asparagus, trimmed and chopped
- 1 1/2 cups nonfat plain Greek yogurt
- 3 tbsp fresh lemon juice
- 1 tbsp extra-virgin olive oil
- 4 cloves garlic, chopped
- 1 tbsp red onion, finely chopped
- 1 1/2 tsp kosher salt
- 1/2 tsp freshly ground pepper
- 1/3 cup flat-leaf parsley, finely chopped

Directions:
Bring a large pot of water to a boil, and cook pasta according to package directions, but adjust time accordingly to keep it al dente. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well. Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, onion, oil and pepper. Add the pasta mixture and toss to coat.

Entire recipe makes 4 servings
Serving size is approx 2 cups
Each serving = 10 Points +

PER SERVING: 385 calories; 6 g fat; 53 g carbohydrates; 34 g protein; 10 g fiber

Low Calorie Dip Recipe

Ingredients:
- 1 1/2 lbs asparagus, trimmed
- 1/4 cup cilantro, finely chopped
- 1 tbsp fresh lime juice
- ¼ cup red onion, finely chopped
- 1/2 medium jalapeno pepper, minced
- 2 medium scallions, thinly sliced
- 1 tbsp fat free plain greek yogurt
- 1/8 tsp Tabasco sauce
- 2 garlic cloves, minced
- salt and pepper to taste

Directions:
Steam asparagus until tender, about 10-13 minutes. Let cool about 10 minutes.
In a food processor, purée asparagus until smooth. Stir in remaining ingredients and serve.

Entire recipe makes 10 servings
Serving size is ¼ cup
Each serving = 1 Points +

Grilled Flank Steak Recipe, with Asparagus and Onions

Ingredients:
- 1 1/2 pound raw lean flank steak
- 1 large red onion, cut into 1/4-inch-thick slices
- 1 bunch of fresh asparagus spears
- 2 tbsp balsamic vinegar
- 1 tsp olive oil
- 2 tsp fresh oregano, finely chopped
- 3 garlic cloves, minced
- 1/2 tsp black pepper, freshly ground
- 1 tsp Kosher salt divided

Directions:
In a shallow glass dish (or sealable food storage bag), mix vinegar, oil, oregano, garlic and pepper. Add steak; turn to coat, making sure steak is coated with vinegar mixture. Cover dish (or seal bag); marinate in refrigerator for at least 30 minutes.
Heat outdoor grill.
Remove steak from marinade; discard marinade. Sprinkle steak with 1/2 teaspoon salt. Coat onions and asparagus with non stick cooking spray; sprinkle with remaining 1/2 teaspoon salt.
Grill steak, turning once, until medium rare, about 15 minutes, or longer for desired degree of doneness. Let steak rest for 10 minutes.
While steak is resting, grill onions and asparagus spears, turning occasionally, until lightly charred and tender, about 7 to 9 minutes.
To serve, thinly slice steak against the grain and place on a serving platter; scatter onions over top.

Entire recipe makes 6 servings
Serving size is 3 ½ oz of steak, 4-5 asparagus spears and 1/3 cup onions
Each serving = 4 Point Total

Mushroom and Asparagus Risotto Recipe

Ingredients:
- 1 lb asparagus, trimmed and cut into bite-size pieces
- 1 package sliced mushrooms
- 1/2 tbsp light butter (I used Brummel & Brown)
- 3 shallots, minced
- 1 tsp fresh chopped parsley
- 1 cup uncooked Arborio rice (Risotto rice)
- 1 tbsp fresh lemon juice
- 4 cups low sodium chicken broth
- 1/3 cup grated Parmesan cheese
- Nonstick fat free cooking spray
- Sea salt & pepper to taste

Directions:
Bring a large pot of water to a boil and add about 1 tsp salt. While waiting for water to boil, fill a large bowl with ice water. Add asparagus to pot; blanch for 2 minutes. Immediately remove asparagus from pot and place them into ice water (to stop them from cooking and help retain their bright green color); set aside.
Coat a medium pot with non fat cooking spray and set over medium heat; melt butter. Add shallots; cook, stirring frequently, until translucent, about 5 to 7 minutes. Add mushrooms, parsley and rice and toss to coat; cook for 2 minutes. Add lemon juice; cook, until all lemon juice has been absorbed, stirring continuously so rice does not stick to sides of pot, about 1 minute. Meanwhile, bring broth to a simmer; keep warm.
Add 1/2 cup of hot broth to pot at a time; stir until absorbed. Repeat with remaining broth, making sure each addition of broth is absorbed before adding more. This process takes about 20 minutes. When rice turns creamy and just done (should be slightly chewy and not mushy), remove pot from heat; add cheese and stir well. Stir in asparagus; season with salt and pepper.

Entire recipe makes 6 servings
Serving size = 1 cup
Each serving = 4 Point Total

This tasty Easter side dish recipe is the perfect accompaniment to the Easter main dish recipe that I posted yesterday! It’s a fantastically delicious Weight Watchers Recipe for Wild Rice, Barley, and Asparagus Pilaf and it has just 1 Weight Watcher Point per serving! It’s easy to make and is loaded with heart healthy fiber, protein and vitamins. I love that this rice recipe doesn’t look or taste like it’s low calorie and actually good for you. Whether it’s with you Easter dinner, or any meal for that matter, this Wild Rice, Barley and Asparagus Recipe is definitely a great choice – your whole family will love it!

Weight Watchers Wild Rice, Barley and Asparagus Pilaf Recipe

Ingredients:
- 5 cups vegetable broth
- 3/4 cup raw wild rice
- 1 cup pearl barley (do not use quick-cooking)
- 1 medium shallot, chopped
- 1 tsp Kosher salt
- 1/2 tsp dried thyme
- 1/2 tsp dried sage
- 1/2 tsp ground black pepper
- 10 ounce pencil-thin asparagus spears, cut into 2-inch segments

Directions:
Bring the broth and rice to a simmer in a large saucepan; cover, reduce the heat to low, and simmer for 20 minutes.
Stir in the barley, shallot, salt, thyme, sage and pepper. Cover and continue simmering over low heat for 25 minutes.
Stir in the asparagus, cover, reduce the heat even further and simmer slowly for 5 minutes. Set aside off the heat, covered, for 10 minutes before fluffing with a fork.

Entire recipe makes 12 servings

Serving size is ½ cup
Each serving = 1 Weight Watchers Point

This cool, tangy, 0 Point salad is quick and easy to make, and it tastes great. Plus, it looks so light and refreshing! It’s a perfect side dish to serve with your Fourth of July BBQ meal. Loaded with tons of vitamins and minerals, this tomato and asparagus Weight Watchers salad recipe is not only low in Points, it’s healthy too. And it’s a great way to get a couple servings of your daily vegetables. So if you’re looking for a fast, fresh and healthy salad recipe to take top a 4th of July picnic, give this one a try!

Balsamic Asparagus Cherry Tomato Salad Recipe

Ingredients:
1 cup cherry tomato(es), about 10, cut in half
1 1/2 pound asparagus, (about 40 spears)
2 tsp orange juice
1 Tbsp balsamic vinegar
2 Tbsp shredded Parmesan cheese
1 tsp minced garlic
1/8 tsp black pepper, or to taste
1/8 tsp table salt, or to taste

Directions:
Chop woody ends off asparagus. Microwave for 2 to 3 minutes, or cook in boiling, salted water until barely tender, about 4 to 6 minutes. Plunge into ice water to stop cooking. Drain. Add cherry tomatoes. Stir together vinegar, orange juice and garlic; season to taste. Spoon dressing over asparagus and tomatoes. Sprinkle with Parmesan cheese.

Servings =4
Each serving = 0 Weight Watchers Points