Chicken Soup with Orzo

I don't know anyone who dislikes chicken soup. This version is easy on the waistline!

 Chicken Soup with Orzo

serves 6

1/4 cup(s) fresh parsley      
1 tsp kosher salt  
1/2 tsp black pepper        
2 medium uncooked carrot(s)  
2 rib(s) (medium) uncooked celery  
1 leaf/leaves bay leaf       
1 pound(s) uncooked boneless skinless chicken breast(s)  
 8 cup(s) reduced-sodium chicken broth  
1 Tbsp olive oil  
1/8 cup(s) uncooked orzo   
    
Heat olive oil in a large pot. Add onions carrots and celery and cook until softened. Add chicken stock, chicken (skin and bones intact), salt and pepper , parsley and bay leaf to pot and bring to boil
Cook until chicken is tender enough to shred with a fork. Remove chicken from pot and allow to cool. Meanwhile, bring soup back to boil while you remove skin and bones from chicken and tear or shred the breast meat into small pieces. Return chicken meat to pot and add pasta, cooking till noodles are done. Serve immediately.

3 WW points per serving

Almond Rice Pudding

This recipe is a recent discovery; I had some almond milk in my fridge that I didn't want to waste, and some rice as well.  I went on a web search and came up with a recipe that I used as a "template" for my version.  Almond milk is gluten free and is also suitable for vegan diets. It has a low glycemic index as well. 

Almond Rice Pudding

Serves 6

3 c. Almond Breeze unsweetened vanilla almond milk

1 c. uncooked white rice

2 T. honey

1 t. almond extract

ground cinnamon, to taste.

optional: toasted sliced almonds, for garnish

Combine almond milk and rice in a medium saucepan; bring to boil.  Reduce to very low heat; cover and simmer about 30 minutes, or until rice is softened.

Remove from heat; stir honey, almond extract, and cinnamon.

Can be served warm or cold; sprinkle with sliced almonds and cinnamon (if desired) prior to serving.

Some extra ideas:

• Use 1/4 c sugar in place of the honey
• Replace almond extract with vanilla extract
• Top with fresh berries
• Substitute arborio (short grain) or brown rice for the white rice
• Use up to 4 cups of almond milk for creamier texture
• Non-fat or low fat milk can be used in place of almond milk

4 WW points per 1/2 cup serving

Neighborhood Favorite Hot Carrots

This recipe is in a cookbook I have called ""The Best of the Best from TEXAS" cookbook.
It is attributed to Flavor Favorites, a cookbook published by the Baylor University Alumni Association.

The beauty of this recipe is that carrots prepared this way are good pretty much indefinitely.
So whip some up, and enjoy!

Neighborhood Favorite Hot Carrots

serves 5-6

1 T. salt

1/2 t. sugar

1/2 t. red pepper flakes

1 t. dill seed

1 large clove garlic

1/2 large onion, peeled and sliced into rings

1 lb. carrots, peeled and sliced

1/2 c. vinegar

1/2 c. water

Combine salt, sugar, red pepper flakes, dill seed, garlic and onion in the bottom of a 1 pint mason jar. Pack carrots into jar, above mixture. Combine vinegar and water in a small saucepan and bring to a boil; pour over jar ingredients. 

Seal jar tightly and turn it upside down. Allow to cool for a bit, then chill thoroughly in refrigerator.

Stores indefinitely in refrigerator. Yields 1 pint.

WW points

1 cup serving= 1 point

1/2 cup serving=0 points

No Bake Cookies

This recipe is based on a recipe that my husband had before we got married. I have seen variations of it other places since I started making these cookies.  These are my daughter's favorite cookie of all time, and she knows I usually make them around Christmas.

No Bake Cookies

yield: 3-4 dozen, depending on size

2 c. white sugar

8 T. butter

1/2 c. milk

1/4 c. cocoa powder

1/2 c. almond butter

1 t. vanilla

pinch of salt

3 c. quick oats

1/4 to 1 c. chopped almonds (optional)

1/2 to 1 c. coconut (optional)

In large saucepan, combine butter, sugar, milk and cocoa powder.  Heat, stirring frequently, until mixture boils. Allow to boil for 1 or 2 minutes, then remove from heat and cool for 1 minute.  Stir in almond butter, vanilla and salt; mix well. Add oatmeal, nuts, and coconut, combining thoroughly.

Drop by spoonfuls onto waxed paper, and let cool until mixture hardens.

Italian Sausage with Peppers & Onions

I like using Italian turkey sausage for this recipe; it's less greasy than traditional pork sausage and a lot more friendly to the waistline! The addition of Marsala wine gives an interesting flavor twist to the finished product.

Italian Sausage with Peppers & Onions

Serves 6

1 (20 oz.) package Italian turkey sausage links, hot or sweet

Olive oil

1 large yellow onion, peeled and sliced

2 green peppers, cleaned and sliced into strips

1 red pepper, cleaned and sliced into strips

2 cloves garlic, minced

salt and pepper

1 T. tomato paste (I use the double concentrate that comes in a tube)

1/2 cup dry Marsala wine

1 (14.5 oz) can diced tomatoes

1/2 t. dried oregano

1/2 t. dried basil

red pepper flakes, to taste

Heat a large skillet over medium high heat.  Drizzle a small amount of olive oil into the heated pan and add sausage.  Brown well on all sides for about 7 to 10 minutes. Remove sausage from skillet and transfer it to a plate lined with paper towel; set aside.  

Add a little more oil to the skillet if needed and add the onions and peppers.  Saute the vegetables for about 5 minutes, until they begin to soften.  Add the garlic and saute for another minute or two, or until garlic is fragrant.  Add a little salt and pepper and mix well.

Add the tomato paste to the skillet. Let it cook undisturbed for a minute or so, then stir into the vegetables. Add the wine, scraping the brown bits from the bottom of the skillet with a wooden spoon. Allow to cook a minute or so, then add the canned tomatoes and remaining spices.

Cut the sausages into bite-sized pieces and return them to the skillet.  Bring the mixture to a boil as you mix the ingredients together, then reduce heat. Allow to simmer uncovered for about 20 minutes, until the sausage is cooked through and the sauce is at desired thickness.

Add more salt and pepper if needed, before serving.

7 WW points/serving

Unstuffed Cabbage Rolls

 If you are a fan of stuffed cabbage, you will like this recipe. It is every bit as tasty as the cabbage rolls that mom used to make, but takes lot less time to prepare!

Unstuffed Cabbage Rolls

serves 8

20 oz pkg.  90% lean ground beef

1 T. olive oil

1 small head uncooked green cabbage, chopped

1 large raw onion,chopped

1 clove garlic, minced

1 (12 oz) cans diced tomatoes

1 (28 oz) can tomato puree or crushed tomatoes

salt and pepper, to taste

1/2 t. ground cinnamon

dash nutmeg

1 T. cider vinegar OR red wine vinegar

Heat a large skillet over medium heat; add olive oil. Add the onion; after it softens a bit add the ground beef and cook, stirring until the meat is no longer pink. Add the garlic and cook for another minute.

Add cabbage, tomatoes, tomato puree,vinegar and spices. Bring to a boil. Cover and simmer for 20 to 30 minutes, until cabbage is tender.

WW points: 5 per serving

 

 

Please pass the rapini!

Rapini, or broccoli rabe is popular in Italian cuisine, but not so much here in the U.S.
I can find it readily at some supermarkets but not at others..so you might have to look around a bit if you want to try it.

 

I think this vegetable is delicious and goes well with pork or poultry.  It can have a bit of a bitter taste, but this can be eliminated using the technique I am about to describe.

Perfect Rapini

Serves: 3

1 head broccoli rabe

olive oil

water

1-2 cloves garlic, whole or minced

salt and pepper to taste

red pepper flakes to taste

fresh lemon juice

1. Bring a large pot of water to a boil. Add a bit of salt when the boiling begins.

2. While you are waiting for the water to heat, rinse the broccoli rabe under cold water.  Cut it into 2 inch pieces.

  

3. Add the prepared rapini to the boiling water and stir. Allow the vegetable to simmer in  the water for a 5-10 minutes (this is how the bitterness is removed). Rinse and drain the    blanched greens under very cold water to stop the cooking. An alternate method is to put them into an ice water bath.

4. Heat a large skillet on your cooktop over med high heat.  Drain the broccoli rabe and  allow it to dry for a bit. Add a drizzle of olive oil and heat the garlic in the pan.  

Add crushed red pepper to taste.

  

    Note: The size of the garlic pieces will determine how strong the garlic taste will flavor the finished

    product.  If you like a lot of garlic, mince it finely. If you don't like it you can omit it. It is also 

    possible to crush the garlic clove and let it sit in the oil just long enough to produce a hint of 

   garlic, then discard.

5. Add the broccoli rabe to the skillet and saute for a couple of minutes, being sure to coat it  with the seasoned oil.  Remove from heat.

6. Cut open a fresh lemon and squeeze some of the juice over the rapini just prior to serving.  You can also mix some grated zest into the vegetable from the lemon for additional    lemon goodness!

I count this dish as a "0" for Weight Watchers because I only use a drizzle of oil.  If you use more oil and you are following a weight loss diet you need to account for it.

   

    

  

Fresh Fruit Salad for Every Day

Here is a simple idea for fresh fruit salad.  Now that strawberries are in season it's pretty easy to get eat more fresh fruit--especially when you do it like this!

Green seedless grapes, rinsed and dried-any amount you like!
Fresh strawberries cleaned hulled, and quartered or sliced-any amount you like!
Fresh blueberries-any amount you like!
Mint sprigs, for garnish

You can choose the proportions of each fruit that you like for this salad.  My personal preferred ratio is:
green grapes > strawberries>blueberries. But it is all up to you.  I just clean all the fruit and mix it up in the serving bowl.  Chill thoroughly before serving. Top with a sprig of fresh mint for garnish if you like!

WW points: Zero
# Servings just depends how much fruit you use.

Stuffed Pepper Soup

If you like stuffed peppers give this a try!

Prep time: 10 Minutes
Cook time: 1 hr 15 minutes
Servings: 4

1/4 c celery, chopped
1 c onion, chopped
1 clove garlic, minced
2 c chopped green pepper
olive oil, a drizzle
8 oz ground beef
1/4 c uncooked white rice
28 oz crushed tomatoes
1/2 c tomato juice
2 cups water
salt and pepper, to taste
1/2 T. dried parsley
1/4 t. cinnamon
Fresh parsley sprigs, for garnish

Heat a dutch oven or large saucepan while vegetables are being prepped.  Drizzle olive oil into preheated pan, and add celery, onion and green pepper and cook for about 8 or 9 minutes, until softened.  Add garlic, a pinch of salt and pepper, and continue cooking for another minute or two.


Add ground beef to vegetables, and cook until no longer pink. Stir in rice.

Add tomatoes, juice and water as well as some salt, pepper and dried parsley. Bring the pot to a boil then reduce to a simmer.  Allow to cook about 45 minutes, or until rice is softened.  Adjust liquid as needed. 

Just before serving add the cinnamon. Ladle into bowls.  For an extra fancy touch, garnish each bowl with a sprig of fresh parsley.

WW points per serving: approx 8 or 9

My dinner "template" for a healthy meal

I have been a member of Weight Watchers for almost 4 years now.  During the first 6 months of my membership, I lost 22 pounds. My husband joined Weight Watchers around the same time, and has a similar story to share.  We have both been able to maintain our weight ever since.

What is the secret to our success?  A "template " for a healthy meal. While some days we prefer to eat some of the recipes I am sharing in this blog, and once in a while we go out to dinner or a party and eat what we like, I plan most meals following the little scheme I am about to describe.

The first component of my dinner is some kind of lean protein.  During the weight loss phase of this adventure, we sure ate a lot of boneless skinless chicken breast!  Pork tenderloin is another good choice because it is very lean and low in points.  Another possibility is seafood, especially white fish and shrimp.  I have become a lover of crab cakes in the last few years too.

That being said, there are plenty of options for those seeking variety.  We eat New York Strip Steak fairly regularly; turkey burgers, chicken sausage, and boneless pork chops are other favorites.  The possibilities are endless, just keep in mind that the leaner cuts are preferred most of the time. Don't forget that portion size is important.  We have a kitchen scale to keep us in check.

The second component  I always include in my dinner planning is a vegetable.  Most vegetables count as zero in the Weight Watcher world, so you can eat as much as you like.  The starchier vegetables--peas, corn, sweet or white potatoes for example...have point values so if you choose to eat them, portion size counts.  We usually eat snap peas, green beans, broccoli, spinach, or asparagus.  Kale and broccoli rabe are good, too!

The third component in my meal planning strategy is a fresh fruit.  Most fresh fruit is zero points for Weight Watcher followers, so here again you can eat to your heart's content.  We like grapes, berries, pineapple, and melons at dinner time.  Sometimes when you can't get to the store or feel like something different, a canned fruit is ok as long as it has no added sugar.  The best of this bunch is unsweetened applesauce. You can find brands that do not contain artificial sweeteners and you'll never miss the sugar.

The rest of dinner is where my husband and I part ways.  He follows the paleo/primal diet and does not eat carbohydrates for the most part. There are days when he makes an exception but usually he follows the rules.  I prefer to eat a small piece of diet bread or a reduced calorie pita with a teaspoonful or so of Smart Balance on it.  I also eat sugar free jello pretty regularly, while he usually opts for an ounce or so of cheese.

So there you have it...I hope if you are trying to loose weight or just eat in a more healthful fashion, that I have offered a bit of inspiration!