LaaLoosh » Zucchini

Roasted Tomatoes and Zucchini Recipe – 0 Points +

LaaLoosh — Wed, 11 Jan 2012 15:59:05 +0000

I’ve always been a believer that less is more, and this Roasted Tomatoes and Zucchini Recipe supports that theory. With just a few simple ingredients, this roasted vegetables side dish is incredibly flavorful, yet very low calorie. The cherry tomatoes are vibrant, and full of a tart, juicy flavor. While the tender, sweet zucchini contrasts it. The slightly smoky taste from the roasting enhances the natural flavor of the vegetables, and it truly just tastes amazing. It’s such an easy vegetable side dish recipe to make and it goes so well with a variety of meals. Serve it over rice with some soy sauce, on top of some 0 Points spaghetti squash, or just eat it by itself! NOTE: Because this recipe only involves vegetables and trace amounts of olive oil, I count it as 0 Points. However, if you enter the nutritional values into your Weight Watchers calculator, it comes up as 1 Points +.

Roasted Tomatoes and Zucchini Recipe

A great low calorie side dish to any meal, these Roasted Tomatoes and Zucchini are flavorful and fresh. At 0 Points + per serving, it’s a wonderful guilt free vegetable recipe.

Ingredients

2 medium sized zucchini, chopped into bite sized pieces
1 small container of cherry tomatoes (about 20 tomatoes), sliced in half
Non-fat olive oil cooking spray
1 tsp sea salt

Instructions

Preheat oven or toaster oven to 450 degrees.
Line a small baking sheet with aluminum foil (for easy cleanup) and lightly mist with the non-fat cooking spray.
Place tomatoes and zucchini onto baking sheet and lightly mist with non-fat cooking spray or olive oil mister, then sprinkle evenly with the sea salt.
Roast in oven until vegetables start to char, about 15-20 minutes.
Serve immediately.

Quick Notes

NOTE: Because this Roasted Tomatoes and Zucchini Recipe only uses vegetables and trace amounts of olive oil, I count it as 0 Points +. However, if you add up the nutritional information and plug it into your Weight Watchers Calculator, you’ll see that it comes up as 1 Points +. So it’s up to you how you want to count it.

Preparation time: 10 minute(s)

Cooking time: 20 minute(s)

Number of servings (yield): 4

Entire recipe makes 4 servings
Serving size is 1/2 cup
Each serving = 0 Points +

PER SERVING: 43 calories; 0g fat; 8g carbohydrates; 3g protein; 3g fiber

Green Olive Chicken Recipe – 4 Points +

LaaLoosh — Thu, 15 Dec 2011 15:57:01 +0000

A great idea for a quick weeknight dinner, this Green Olive Chicken Recipe is a one skillet dish and requires very minimal prep. Each 4 Points + serving is full of fantastic flavors. It’s also loaded with veggies and protein and makes great for leftovers the next day. If you want to bulk it up a bit more, try serving over some high fiber pasta or brown rice (but make sure to factor in the extra Points!). Or, serve over some 0 calorie Miracle Noodles for NO additional calories or Points.

Green Olive Chicken Recipe

Flavorful and light, this Green Olive Chicken Recipe has just 4 Points + per serving, making it the perfect low calorie dinner entree that’s tasty and satisfying.

Ingredients

4 4-oz skinless, boneless chicken breasts
1 14-ounce can diced tomatoes
1 medium onion, finely chopped
1 cups frozen chopped spinach, thawed
1 cup chopped zucchini
1/3 cup green olives, pitted and sliced
1 cup fat free chicken broth
1/4 cup white wine
1 tbsp tomato paste
4 garlic cloves, minced
2 bay leaves
1/4 teaspoon crushed red pepper
1/4 tsp salt
1/4 teaspoon freshly ground pepper
2 tbsp fresh parsley, finely chopped

Instructions

In a bowl, combine tomatoes, spinach, zucchini, olives, salt and pepper, crushed red pepper in a bowl.
Spray a large nonstick skillet with cooking spray and set over medium-high heat.
Saute garlic and onion until softened, about 3-4 minutes.
Add in the chicken breasts and wine and cook the chicken until browned on one side, 2 to 4 minutes. Turn it over; top with the tomato mixture, broth, bay leaves and tomato paste.
Reduce heat to medium, cover and cook until cooked through, 10-15 minutes.
Garnish with fresh parsley.

Preparation time: 10 minute(s)

Cooking time: 25 minute(s)

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

Number of servings (yield): 4

Culinary tradition: Middle Eastern

Entire recipe makes 4 servings
Serving size is 1 chicken breast, with about 2/3 cup veggies and sauce
Each serving = 4 Points +

PER SERVING: 168 calories; 3g fat; 8g carbohydrates; 27g protein; 4g fiber

Potato and Zucchini Latkes Recipe – 5 Points +

LaaLoosh — Wed, 14 Dec 2011 15:21:45 +0000

This Hanukkah, instead of preparing the usual greasy and oily latkes, try this Potato and Zucchini Latke Recipe! You get 3 latkes with a side of tzatziki sauce for just 5 Points +. They are made with potato and zucchini which helps lighten them up and get the Points + value lower. But the best thing though, is that these latkes are SO incredibly delicious! And I truly think they are even better than traditional, all potato latkes. The flavors are delicious and the fact that they aren’t soaked in oil makes them light and crisp. Served with a side of fresh homemade tzatziki sauce, these are a MUST make for Hanukkah. Even if you don’t spin the dreidel, serve these Potato and Zucchini Latkes up anytime and treat the family to a healthy and delicious side dish!

Potato and Zucchini Latkes

Light and delicious, these non-traditional latkes are the perfect Hanukkah treat. Served with a fresh tzatziki sauce, each serving has just 5 Points +!

Ingredients

1 pound zucchini, shredded
2 cups shredded cooked potato
1 medium onion, peeled and shredded
2 medium shallots, minced
1/4 cup liquid egg substitute
2 cups whole-wheat breadcrumbs
1/2 cup crumbled fat free feta cheese
1 cup fat free plain Greek yogurt
1/2 cucumber, seeded and shredded
2 tbsp chopped fresh dill, divided
1 tbsp red-wine vinegar
1 1/4 tsp salt
1/2 tsp freshly ground pepper

Instructions

Preheat oven to 450° F. Coat a baking sheet with cooking spray.
Toss zucchini, potato, onion, and egg substitute in a large bowl. Add breadcrumbs, feta, 1 tablespoon dill, 1/4 teaspoon salt and 1/4 teaspoon pepper; toss to combine. Form the mixture into 12 patties.
Generously spray a large nonstick skillet with non-stick cooking spray and set over medium-high heat. Add 6 patties, cover and cook until crispy and browned on one side, 2 to 5 minutes. Carefully transfer the latkes to the prepared pan, browned-side down.
Repeat with the remaining latkes, and re-spray pan with cooking spray as needed.
Transfer the latkes to the oven and bake until firm and heated through, 10 to 12 minutes.
Meanwhile, prepare tzatziki: Combine yogurt, cucumber, vinegar, the minced shallot, 1 tbsp dill and the remaining salt and pepper in a small bowl. Serve the latkes with the tzatziki sauce on the side.

Preparation time: 10 minute(s)

Cooking time: 35 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate

Number of servings (yield): 4

Culinary tradition: USA (Traditional)

Entire recipe makes 4 servings
Serving size is 3 latkes and ¼ cup tzatziki sauce
Each serving = 5 Points +

PER SERVING: 225 calories; 2g fat; 38g carbohydrates; 15g protein; 10g fiber

Sage Butter Winter Vegetables and Pasta Recipe – 6 Points +

LaaLoosh — Thu, 29 Sep 2011 14:24:31 +0000

photo credit: lol foodie

Take advantage of all the delicious seasonal squash with this amazingly yummy Winter Vegetables and Pasta recipe. Healthy and light, you’ll get a full 2 cups serving for just 6 Points +!! Now that’s what I call a meal, people. Just by using a low calorie, high fiber pasta, and bulking up the dish with lots of veggies, you’re able to get a truly delicious vegetarian pasta meal without using up a lot of your Weight Watchers Points Plus, AND you’ll be satisfied. And with the fantastic flavors of the butter, sage, thyme and wine, this dish is truly reminiscent of a fabulous fall day. Enjoy!

Sage Butter Winter Vegetables and Pasta Recipe

A tasty and low calorie pasta recipe that’s loaded with delicious winter vegetables and flavorful herbs. And with just 6 Points + for a generous 2 cups serving, this vegetarian recipe not only tastes great, but is very filling.

Ingredients

8 ounces Ronzoni Smart Taste Pasta
4 cups fat free vegetable broth
1 cup dry white wine
2 cups butternut squash cubes, bite sized
1 cup zucchini, chopped
1 cups cauliflower florets, cut into bite sized pieces
1 10-ounce bag frozen lima beans, thawed
1 yellow onion, diced
6 cloves garlic, minced
2 tbsp fresh sage, finely chopped
1 tbsp fresh thyme
2 tbsp light butter (I used Brummel & Brown)
1 tsp lemon zest
1 tsp salt
1/2 tsp black pepper

Instructions

Heat butter in a Dutch oven over medium heat. Add onion, garlic, sage and thyme, and cook, stirring, until softened, 3 to 4 minutes.
Add broth, wine, and lemon zest; bring to a boil over medium-high heat.
Add pasta, cauliflower, squash, zucchini, salt and pepper and cook, stirring occasionally, until the pasta is almost cooked… about 10 minutes.
Add in lima beans and cook, stirring occasionally, until the lima beans and pasta are tender and most of the liquid is absorbed, about 5 minutes more.

Preparation time: 20 minute(s)

Cooking time: 20 minute(s)

Diet type: Vegetarian

Diet tags: Reduced fat, High protein

Number of servings (yield): 4

Culinary tradition: USA (General)

Entire recipe makes 4 servings
Serving size is 2 cups
Each serving = 6 Points +

PER SERVING: 275 calories; 3g fat ; 46 g carbohydrates; 18 g protein; 12 g fiber

Creamy Chicken Stew Crock Pot Recipe – 4 Points +

LaaLoosh — Wed, 28 Sep 2011 14:49:47 +0000

Chilly Fall weather means it’s time to get that crock pot out and start whipping up some yummy Weight Watchers Crock Pot Recipes! A great one that always goes over well is this Creamy Chicken Stew Recipe. Made with juicy chicken thighs and lots of veggies, this tasty fall stew recipe is loaded with tons of flavor, but has just 4 Points + for 1 cup. It does have a few more steps than most chicken crock pot recipes, but the velvety sauce that’s delicately flavored with lemon is oh-so worth the extra effort. Make a big batch and freeze into individual portions for a quick and easy meal on a cold day!

Creamy Chicken Stew Crock Pot Recipe

The perfect low calorie chicken stew recipe for Fall, this tasty dish makes you forget you are a Weight Watcher. The creamy sauce and fresh herbs make this delicious stew a real treat. And at just 4 Points + per cup, it’s a pretty good bargain.

Ingredients

2 pounds boneless, skinless chicken thighs, trimmed and cut into bite sized chunks
1 pound mushrooms, chopped
1 cup zucchini, chopped
1 1/2 cups frozen green peas, rinsed under cold water to thaw
1 cup carrots, sliced
1/2 cup celery, chopped
1/2 cup shallots, finely chopped
4 cups fat free chicken broth
1/4 cup fat free half and half
1/2 cup water
1 tsp fresh rosemary, finely chopped
1 tsp fresh thyme leaves
1/2 cup chopped fresh parsley
3 bay leaves
1/2 tsp freshly grated lemon zest
2 tbsp cornstarch
2 tbsp lemon juice
1 tsp salt
1/2 tsp black pepper

Instructions

In a 5- to 6-quart Dutch oven, combine mushrooms, shallots, and 1/4 cup water.
Cover and cook over high heat, stirring often, for about 3 to 4 minutes. Uncover and cook, stirring often, until the mushrooms are lightly browned, 8 to 10 minutes.
Add broth, celery, zucchini, carrots, thyme, rosemary and bay leaves; bring to a boil.
Place chicken in a 5- to 6-quart slow cooker and sprinkle lemon zest on top. Turn heat to high. Carefully pour in the vegetable mixture. Cover and cook until the chicken is very tender, 3 1/2 to 4 hours.
Transfer the chicken and vegetables to a bowl; discard bay leaves.
Skim fat and pour the juices into a large saucepan. Bring to a boil over high heat. Boil until reduced to 2 cups, 15 to 20 minutes.
Mix cornstarch with remaining 1/4 cup water in a small bowl. Add to the pan and cook, stirring, until slightly thickened.
Add half and half and lemon juice; stir until boiling.
Return the chicken and vegetables to the sauce and heat through. Season with salt and pepper.
Just before serving, stir in peas and parsley.

Preparation time: 30 minute(s)

Cooking time: 4 hour(s)

Diet tags: Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 8

Culinary tradition: USA (General)

Entire recipe makes 8 servings
Serving size is 1 cup
Each serving = 4 Points +

PER SERVING: 200 calories; 4 g fat; 12 g carbohydrates; 25 g protein; 2 g fiber

Shrimp Enchilada Casserole Recipe – 7 Points +

LaaLoosh — Tue, 30 Aug 2011 12:00:01 +0000

photo credit: kaboodle

Looking for a quick and easy summer casserole recipe that won’t use up a lot of Daily Weight Watchers Points Plus allowance? Well this delicious Shrimp Enchilada Casserole Recipe will definitely fit the bill. Full of fiber and protein, each satisfying serving is just 7 Points +, and is a wonderful healthy dinner idea that the whole family can enjoy. Classic enchilada flavors are combined with low calorie shrimp and bulked up with fresh vegetables in this low points plus casserole, and the end result is pretty darn tasty. It doesn’t take too long to throw together, which makes it a great choice when you need a quick and easy weeknight dinner idea that’s also Weight Watchers friendly. So get those casserole dishes out, folks!!

Shrimp Enchilada Casserole Recipe

A healthy and low calorie casserole that tastes great and has just 7 Points + for a nicely sized serving? Yes, please! This Shrimp Enchilada Casserole is a great idea for a quick, low fat dinner in a pinch. It tastes fantastic and is loaded with good for you ingredients too.

Ingredients

1 lb peeled cooked shrimp, tails removed, diced
12 corn tortillas
2 4-ounce cans chopped green chiles, (not drained)
2 cups canned green enchilada sauce
1 cup red onion, diced
1 cup fresh tomatoes, seeded and diced
1 cup zucchini, diced
1 15-ounce can black beans
1 cup reduced-fat Mexican-style cheese blend, shredded
1/2 cup chopped fresh cilantro

Instructions

Preheat oven to 425°F.
Spray a 9-by-13-inch glass baking dish with non-fat cooking spray.
Combine shrimp, zucchini, tomatoes, chiles, onions, and 1/2 cup enchilada sauce in a microwave-safe medium bowl. Cover and microwave on High until heated through, about 2 1/2 minutes.
Spread 1/4 cup enchilada sauce in the prepared baking dish. Top with a layer of 6 overlapping tortillas. Spread black beans evenly over the tortillas.
Top the beans with the shrimp mixture, followed by the remaining 6 tortillas. Pour the remaining sauce over the tortillas. Cover with foil.
Bake the casserole until it begins to bubble on the sides, about 20 minutes.
Remove the foil; sprinkle cheese on top. Continue baking until heated through and the cheese is melted, about 5 minutes more.
Top with cilantro, cut into 6 equally sized portions, and serve.

Preparation time: 15 minute(s)

Cooking time: 30 minute(s)

Diet type: Pescatarian

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

Number of servings (yield): 6

Culinary tradition: Mexican

Entire recipe makes 6 servings
Serving size is 1/6th of casserole
Each serving = 7 Points +

PER SERVING: 277 calories; 5 g fat ; 34 g carbohydrates; 27 g protein; 8 g fiber

Indian Curry Rice Casserole Recipe – 5 Points +

LaaLoosh — Wed, 24 Aug 2011 12:00:44 +0000

If you are a fan of Indian food, but have been avoiding it because it’s not the most Weight Watchers friendly option, then this Indian Curry Rice Casserole Recipe is a must try! With just 5 Points + per 1 cup serving, you get a delicious, spicy and healthy casserole that tastes amazing! It’s loaded with fiber and protein and is also a great Weight Watchers vegetarian recipe option. All the veggies and spices work so well together, and the tomato sauce is so good, you can even make it separately, add some non fat yogurt to it, and serve it as a low calorie dip with some low Points Plus pita bread or my favorite low calorie tortilla chips. Though this is not an official one of Weight Watchers Casserole Recipes, it’s a fantastic idea for a healthy Indian food dinner that the whole family can enjoy.

Indian Curry Rice Casserole Recipe

A delicious and easy low calorie casserole recipe, this Indian Curry Rice Casserole is full of traditional Indian spices and flavors. Each serving has just 5 Points +, making it the perfect healthy vegan dinner recipe for Weight Watchers who love Indian food.

Ingredients

1 cup brown basmati rice
8 oz mustard greens, tough ribs removed, leaves finely chopped
8 oz cauliflower, cut into 1/2-inch florets
2 large zucchini, chopped into bite sized pieces
1 15-ounce can chickpeas, drained and rinsed
2 cups fat free vegetable broth
5 fresh green Serrano chiles
3 large tomatoes, coarsely chopped
1 large red onion, 1/2 coarsely chopped and 1/2 thinly sliced
3 garlic cloves
1 tsp cumin seeds
5 cardamom pods
2 bay leaves
2 cinnamon sticks
1/2 tsp saffron threads
1 tsp Garam Masala
1 ½ tsp salt
1 tsp ground turmeric

Instructions

In a blender, puree tomatoes, garlic, chopped onion and chiles to make a smooth sauce.
Spray a large, nonstick skillet with non fat cooking spray . Add cardamom pods, bay leaves and cinnamon sticks to the pan and cook, stirring, until fragrant, 30 seconds to 1 minute. Add the sliced onion and cook, stirring, until light brown, 2 to 3 minutes.
Carefully pour in the pureed tomato mixture and reduce heat to medium. Stir in Garam Masala, 1 teaspoon salt and turmeric. Simmer, partially covered, stirring occasionally, until most of the liquid evaporates, about 15 minutes.
Meanwhile, place rice in a medium bowl. Cover with water. Gently wash the grains. (The water will become cloudy.) Drain. Repeat three or four times, until the water remains relatively clear. Then cover the rice with cold water and let it sit for 20 minutes. Drain.
Stir mustard greens, zucchini cauliflower, chickpeas and 1 cup broth into the tomato sauce. Cover and remove from the heat.
Preheat oven to 350°F. Lightly coat a 9-by-13-inch baking dish with cooking spray.
Spray a medium saucepan with non-stick cooking spray and set over medium-high heat. Add the drained rice and saffron, and carefully stir to coat the rice with the saffron. Add the remaining 1 cup broth and 1 ½ teaspoon salt. Stir once to incorporate the ingredients. Bring to a boil over medium-high heat. Cook, uncovered, until the broth has evaporated from the surface, about 5 to 8 minutes. Remove from the heat.
Spread half the chickpea curry evenly in the prepared baking dish. Spread the rice mixture on top of the curry. Spoon the remaining chickpea mixture over the rice. Cover with foil. Bake until the rice is tender, 45 to 55 minutes. Remove the bay leaves, cardamom pods and cinnamon sticks before serving.

Preparation time: 30 minute(s)

Cooking time: 1 hour(s)

Diet type: Vegan

Diet tags: Low calorie, Reduced fat, High protein

Number of servings (yield): 6

Culinary tradition: Indian (Northern)

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

PER SERVING: 245 calories; 3g fat; 38 g carbohydrates; 7 g protein; 7 g fiber

Stuffed Zucchini Boats Recipe – 2 Points +

LaaLoosh — Mon, 25 Jul 2011 11:00:20 +0000

With summer comes a wonderful variety of delicious fruits and vegetables. Zucchini, being one of those, can be found so easily just about anywhere, and is such a great price right now. Take advantage of this tasty and light vegetable by trying out this Stuffed Zucchini Boats Recipe. Filled with fresh tomatoes, basil and mozzarella, this delicious summer side dish recipe also makes a great snack or appetizer and goes well with a variety of meals. It also makes an aesthetically pleasing display on your summer BBQ table! So if you are looking for a healthy, low calorie summer recipe to try that won’t use up a lot of those precious Points Plus, make sure to give these a try! Each “boat” has just 2 Points +!

Stuffed Zucchini Boats Recipe

Light and fresh, these Stufed Zucchini Boats make a wonderful low calorie snack recipe or appetizer to serve up this summer. Pretty to look at and even better to eat, each zucchini boat has just 2 Points +, making it a fun and healthy side dish recipe for anyone counting those calories.

Ingredients

2 medium sized zucchini
1 cup grape tomatoes, diced
1/2 cup fresh mozzarella cheese, diced
1/4 cup fresh basil, finely chopped
1 tbsp white-wine vinegar
1 tsp extra-virgin olive oil
1 tbsp shallots, minced
2 garlic cloves, minced
1 tsp sea salt
1/2 teaspoon black pepper

Instructions

Spray a large, nonstick skillet with non-fat cooking spray and set over medium high heat.
Trim both ends off zucchini; cut in half lengthwise. Cut a thin slice off the backs so each half sits flat. Scoop out the pulp, leaving a 1/4-inch shell. Finely chop the pulp; set aside.
Sprinkle zucchini halves with 1/4 tsp each salt and pepper.
Place zucchini halves in skillet and sauté until tender, but still crisp, about 2-3 minutes on each side. Remove zucchini halves from skillet and set aside.
Whisk oil, vinegar, shallot and the remaining salt and pepper in a medium bowl. Add tomatoes, garlic cheese, basil and the reserved zucchini pulp; toss to combine.
Divide the filling among the zucchini boats and serve immediately.

Preparation time: 10 minute(s)

Cooking time: 5 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate

Number of servings (yield): 4

Culinary tradition: USA (General)

Entire recipe makes 4 servings
Serving size is 1 stuffed zucchini half
Each serving = 2 Points +

PER SERVING: 70 calories; 3 g fat; 7 g carbohydrates; 8 g protein; 2 g fiber

Zucchini Salad with Mint Recipe – 1 Points +

LaaLoosh — Thu, 30 Jun 2011 22:43:09 +0000

Another great, low calorie summer salad recipe, this deliciously minted Zucchini Salad is real treat. With just 1 Points + per serving, this dish offers another tasty way to bulk up on veggies to help you stay full, feel satisfied and lose weight. It also makes a great pairing with other entrees that may be higher in Points Plus, so it helps to balance out the overall total of Points Plus consumed. This Zucchini Salad Recipe always gets compliments every time I take it to a summer BBQ party or potluck, and I will definitely be using it as one of Weight Watchers 4th of July Recipes this weekend! You can serve it warm or at room temp, but I actually prefer it a little chilled. Feel free to experiment and see which way you like it best!

Zucchini Salad Recipe with Mint Recipe

Here’s another great low calorie Fourth of July Recipe to add to your list! This Minted Zucchini Salad offers a quick and healthy side dish that has just 1 Points + per serving. It’s the perfect way to add volume to a meal without adding a lot of Points Plus.

Ingredients

3 medium sized zucchini, trimmed and cut into bite sized pieces
1 large red bell pepper, seeded and cut into bite sized pieces
1 small red onion, thinly sliced
2 tbsp fresh mint, finely chopped
1 tbsp extra virgin olive oil
3 garlic cloves, minced
1 tsp freshly grated lemon rind
1 1 1/2 tsp fresh lemon juice
1 tsp Kosher salt
1/2 tsp black pepper

Instructions

Place a large, nonstick skillet over medium high heat. Add in the oil and garlic. Stirring frequently, cook for about 45 seconds.
Add in the onion, bell peppers and zucchini and saute, stirring occasionally until veggies are slightly tender, about 5 minutes.
Remove from heat and add in lemon rind, lemon juice, mint, and salt & pepper; toss well to combine. Serve immediately or at room temperature.

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate

Culinary tradition: USA (General)

Entire recipe makes 6 servings
Serving size is 3/4 cup
Each serving = 1 Points +

PER SERVING: 36 calories; 1 g fat; 5 g carbohydrates; 2 g protein; 2 g fiber

Cheesy Baked Rice Casserole Recipe – 6 Points +

LaaLoosh — Wed, 15 Jun 2011 14:28:13 +0000

photo credit: incidental cooking

A popular family dinner recipe, this Cheesy Baked Rice gets a healthy makeover! Still boasting all of the cheesy rice goodness that we all adore, this low calorie casserole recipe is bulked up with veggies and a high fiber rice, making each 1 cup serving just 6 Points +. Also, by using a yogurt based cheese sauce, I was able to pack in some extra protein too, which helps to keep the Points + value down, while adding a delicious flavor and moisture to the dish. If you aren’t into spice, feel free to leave the jalapenos off, but I LOVE the extra tangy zing they offer. This healthy casserole recipe makes a great dish to bring to a potluck, or to make a few days in advance, freeze, and then reheat for a quick family dinner. So yummy, and a great way to get your kids to eat more vegetables!

Cheesy Baked Rice Casserole Recipe

A low calorie casserole recipe that is not only good for you, but is smothered in cheese sauce, filled with sausage, and is just 6 Points + per serving!??! Um, YES, please!! This healthy casserole recipe put a new spin on traditional cheesy baked rice casseroles that will knock your socks off. It makes for a delicious and healthy dinner that the whole family can enjoy, but will still keep you on track with your Weight Watchers Points Plus Allowance.

Ingredients

1 1/2 cups long-grain brown rice
3 cups fat free vegetable broth
6 oz extra lean turkey sausage (I used the kind from Jennie-O)
4 cups zucchini, diced
1 cup fresh or frozen corn kernels (thawed, if you are using frozen)
2 red or bell peppers, chopped
1 large onion, diced
1/2 cup fat free milk
3 garlic cloves, minced
1/4 cup cilantro, finely diced
1 cup fat free Greek yogurt, plain
1 1/2 cups shredded reduced fat Mexican cheese blend
1/4 cup low fat cream cheese
1/2 cup pickled jalapeños, chopped
1 tsp salt
1/2 tsp black pepper
1/2 tsp paprika

Instructions

Preheat oven to 375°F.
Pour rice into a 9-by-13-inch baking dish. Bring broth to a simmer in a small saucepan. Stir hot broth into the rice along with zucchini, bell peppers, onion, paprika, salt and pepper.
Cover with foil. Bake for 45 minutes. Remove foil and continue baking until the rice is tender and most of the liquid is absorbed, 35 to 45 minutes more.
In a small saucepan, whisk together milk, yogurt and garlic. Cook over medium heat until bubbling and thickened, 2 -3 minutes. Reduce heat to low.
Add 1 cup shredded cheese, corn and cilantro and cook, stirring, until the cheese is melted. Set aside.
Spray a large skillet over medium heat and add sausage. Cook, stirring and breaking the sausage into small pieces with a spoon, until lightly browned and no longer pink, about 4 minutes.
When the rice is done, stir in the sausage and cheese sauce, ad dollop the cream cheese by the teaspoon, over the casserole. Sprinkle the remaining 1/2 cup cheese on top and top with jalapeños.
Return the casserole to the oven and bake until the cheese is melted, about 10 minutes. Let stand for about 10 minutes before serving.

Preparation time: 25 minute(s)

Cooking time: 2 hour(s)

Diet tags: Low calorie, Reduced fat

Number of servings (yield): 12

Culinary tradition: USA (General)

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

PER SERVING: 218 calories; 6g fat 27 g carbohydrates; 20g protein; 3 g fiber