This is easy to make (start to finish 38 minutes), I use the food processor to cut down on chopping time. While the fennel and onion cooks, measure out your spices and chop the tomatoes. Yes you can freeze this sauce, as it is moist. Gets raves from all who have tried it, including my parents who are very plain eaters!
Cooking spray
1 cup finely chopped onion
1 cup finely chopped fennel
2 garlic cloves, minced
1 tablespoon fennel seeds
2 teaspoons sugar
1 teaspoon oregano
1/2 teaspoon salt
1/2 teaspoon crushed red pepper
1/4 teaspoon ground red pepper (cayenne)
1/4 teaspoon black pepper
8 ounces lean ground pork
2 cups chopped tomato
1/2 cup fat-free low sodium chicken broth
4 cups hot cooked rigatoni (about 1/2 lb uncooked pasta)
Heat a large skillet coated with cooking spray over medium high heat. Add onion, fennel and garlic, cook for 5 minutes. Add fennel seeds and next 7 ingredients (through to pork), stirring to combine, saute 3 minutes.
Add tomato and broth, bring to a boil. Reduce heat and simmer 15 minutes, stirring occasionally. Serve over hot pasta.
Yield: 4 servings (serving size 1 cup ragu and 1 cup pasta)
Per serving: 408 calories (30% from fat), 13.7 g fat, 5 g fibre
Thursday, January 25, 2007
Tuesday, January 23, 2007
Bruchetta Chicken Bake
Prep: 10 minutes
Total cooking time: 40 mins
1 can (540 mL) stewed tomatoes, undrained
1 package (120 g) Stove Top stuffing mix for chicken
2 cloves garlic, minced
1 1/2 lb boneless skinless chicken breasts, cut into bite-sized pieces
1 tsp dried basil
1 cup mozzarella cheese, shredded
Preheat oven to 400F. Place tomatoes in medium bowl. Add stuffing mix and garlic, stir until stuffing mix is moistened. Set aside.
Place chicken in a 13x9 inch baking dish, sprinkle with basil and cheese. Top with stuffing mixture.
Bake 30 minutes or until chicken is cooked through. Serve with cooked green beans, and salad. Makes 6 servings, 1 cup each.
9 pts per serving.
Freezes well.
Very easy to make.
Total cooking time: 40 mins
1 can (540 mL) stewed tomatoes, undrained
1 package (120 g) Stove Top stuffing mix for chicken
2 cloves garlic, minced
1 1/2 lb boneless skinless chicken breasts, cut into bite-sized pieces
1 tsp dried basil
1 cup mozzarella cheese, shredded
Preheat oven to 400F. Place tomatoes in medium bowl. Add stuffing mix and garlic, stir until stuffing mix is moistened. Set aside.
Place chicken in a 13x9 inch baking dish, sprinkle with basil and cheese. Top with stuffing mixture.
Bake 30 minutes or until chicken is cooked through. Serve with cooked green beans, and salad. Makes 6 servings, 1 cup each.
9 pts per serving.
Freezes well.
Very easy to make.
Monday, January 22, 2007
Butternut Soup
This recipe is from the Loonie Spoons Cookbook.
1 tbsp reduced-fat butter or margerine (not fat free)- I used vegetable oil
1/2 cup chopped onion
1 tsp curry powder
1 1/2 cups low-sodium chicken broth
1/2 cup apple juice
4 cups peeled, cubed butternut squash
1 cup peeled chopped pear (I only had 1 pear so I used an apple as well)
1/4 tsp salt
1/3 cup low-fat sour cream (optional)
Parsley for garnish (optional)
Melt butter in a saucepan (or if you use oil, just heat it up). Add onions and cook over medium heat until tender, about 5 mins. Sprinkle curry powder over onions and cook 1 minute more.
Add broth, apple juice, squash, and pears. Bring to a boil. Reduce heat to medium-low. Cover and simmer 15-20 minutes until squash is tender.
Transfer soup to a blender and pulse until mixture is pureed. Return to pot. Add salt.
To serve, ladle soup into bowls and spoon a tablespoon of sour cream in the center. Garnish with parsley if desired.
Makes 4 servings. The entire pot is 5 points, not including the sour cream.
1 tbsp reduced-fat butter or margerine (not fat free)- I used vegetable oil
1/2 cup chopped onion
1 tsp curry powder
1 1/2 cups low-sodium chicken broth
1/2 cup apple juice
4 cups peeled, cubed butternut squash
1 cup peeled chopped pear (I only had 1 pear so I used an apple as well)
1/4 tsp salt
1/3 cup low-fat sour cream (optional)
Parsley for garnish (optional)
Melt butter in a saucepan (or if you use oil, just heat it up). Add onions and cook over medium heat until tender, about 5 mins. Sprinkle curry powder over onions and cook 1 minute more.
Add broth, apple juice, squash, and pears. Bring to a boil. Reduce heat to medium-low. Cover and simmer 15-20 minutes until squash is tender.
Transfer soup to a blender and pulse until mixture is pureed. Return to pot. Add salt.
To serve, ladle soup into bowls and spoon a tablespoon of sour cream in the center. Garnish with parsley if desired.
Makes 4 servings. The entire pot is 5 points, not including the sour cream.
Sunday, January 21, 2007
Noodles with Peanut Sauce
My mom makes this recipe often, and I really like it. Lara you'll have to wait to try it unfortunately!
8 oz spaghetti
1 bunch of green onions, sliced
2 tbsp sesame oil
1 tsp minced ginger root
1/3 cup peanut butter
1/4 cup soya sauce
1/4 cup hot water
1 tbsp cider vinegar
1 tsp sugar
1/4 ts crushed red pepper flakes
Cook pasta in a large pot of boiling water. Drain. Meanwhile combine the oil and onions in a small skillet. Saute over low heat until tender. Add ginger, cook and stir for 1-2 minutes. Mix in peanut butter, water, vinegar sugar and pepper flakes. Remove from heat. Toss noodles with sauce and serve.
8 oz spaghetti
1 bunch of green onions, sliced
2 tbsp sesame oil
1 tsp minced ginger root
1/3 cup peanut butter
1/4 cup soya sauce
1/4 cup hot water
1 tbsp cider vinegar
1 tsp sugar
1/4 ts crushed red pepper flakes
Cook pasta in a large pot of boiling water. Drain. Meanwhile combine the oil and onions in a small skillet. Saute over low heat until tender. Add ginger, cook and stir for 1-2 minutes. Mix in peanut butter, water, vinegar sugar and pepper flakes. Remove from heat. Toss noodles with sauce and serve.
Saturday, January 20, 2007
Yummy beef stir fry
This is a beef stir fry I made at a dinner a party a couple of months ago and it was a big hit.
1 lb sirlong steak, trimmed of fat, thinly sliced (I've used other types of steak and it worked just as well)
Marinade:
3 tbsp asian fish sauce
2 tbsp reduced sodium soya sauce
1 tbsp brown sugar
1 tbsp grated gingerroot
1 tsp minced garlic
1/2 tsp red pepper falkes
1 tbsp peanut or canola oil
1 large red pepper, cut into strips
1 medium red onion
Lots of fresh basil leaves (at least 20)
Place steak spices in a bowl. Whisk together marinade. Pour over steak and let sit for 30 minutes at room temperature.
Heat oil over medium high heat. Remove steak from marinade, shaking off the excess liquid. Reserve marinade.
Cook steak until just cooked through and transfer to a bowl. Add onion and peppers and cook for about 5 minutes until veg are tender. Return beef to wok and add basil and reserved marinade. Cook 2 more minute until basil leaves are wilted and beef is hot.
I add extra veg, green pepper, bamboo shoots, etc.
We serve it over rice and for 4 servings over a cup of rice we figured this is 9 points.
1 lb sirlong steak, trimmed of fat, thinly sliced (I've used other types of steak and it worked just as well)
Marinade:
3 tbsp asian fish sauce
2 tbsp reduced sodium soya sauce
1 tbsp brown sugar
1 tbsp grated gingerroot
1 tsp minced garlic
1/2 tsp red pepper falkes
1 tbsp peanut or canola oil
1 large red pepper, cut into strips
1 medium red onion
Lots of fresh basil leaves (at least 20)
Place steak spices in a bowl. Whisk together marinade. Pour over steak and let sit for 30 minutes at room temperature.
Heat oil over medium high heat. Remove steak from marinade, shaking off the excess liquid. Reserve marinade.
Cook steak until just cooked through and transfer to a bowl. Add onion and peppers and cook for about 5 minutes until veg are tender. Return beef to wok and add basil and reserved marinade. Cook 2 more minute until basil leaves are wilted and beef is hot.
I add extra veg, green pepper, bamboo shoots, etc.
We serve it over rice and for 4 servings over a cup of rice we figured this is 9 points.
Tuesday, January 16, 2007
Chocolate crunch cookies
2 large eggs
1/4 cooking oil
1 devil's food cake mix
3 chocolate covered buttery toffee bars (skor, 39g), coarsely chopped
Beat eggs and cooking oil. Add cake mix and beat until just moist.
Add chocolate bar pieces, mix until stiff dough. Roll into 2tsp sized balls. Arrange 2 inches apart on silpat (trust me, a greased cookie cheat didn't cut it)
Bake at 350Ffor about 10 minutes until tops are domed and cracked. Let sit for 5 minutes on cookie sheet and then move to cooling rack. Makes about 4 dozen.
1 cookie: 47 calories; 3g fat
1 point each!
1/4 cooking oil
1 devil's food cake mix
3 chocolate covered buttery toffee bars (skor, 39g), coarsely chopped
Beat eggs and cooking oil. Add cake mix and beat until just moist.
Add chocolate bar pieces, mix until stiff dough. Roll into 2tsp sized balls. Arrange 2 inches apart on silpat (trust me, a greased cookie cheat didn't cut it)
Bake at 350Ffor about 10 minutes until tops are domed and cracked. Let sit for 5 minutes on cookie sheet and then move to cooling rack. Makes about 4 dozen.
1 cookie: 47 calories; 3g fat
1 point each!
Peanut-free Pad Thai
This is my mom's Pad Thai recipe and it's super easy to make.
1/2 pkg rice noodles (angel hair)
1/2 brick firm tofu (or you can use shrimp)
3 large carrots grated
2 cups bean sprouts
1/4 cup soya sauce
2 inch cube of fresh ginger, grated
1 tbsp hot pepper flakes
1 tsp sesame oil
1-2 tbsp cilantro
lime wedges
olive oil
1. Cube the tofu and marinate in the soya sauce for 30 mins.
2. Meanwhile, bring a pot of water to a boil and cook the noodles until tender. Drain them and set aside.
3. Put 2-3 tbps olive oil in a frying pan and add half the ginger and half the hot pepper flakes. Don't let it burn, but fry for a couple of minutes stiring often.
4. Add the tofu and soya sauce, and continue to stir fry until brown on all sides. Then remove the tofu and set aside. If there isn't enough oil in the pan, add a little bit more and then add the remaining ginger and pepper flakes. Let it cook a little bit, without burning.
5. Then add the grated carrots and bean sprouts, and a squirt of soya sauce, and the sesame oil. 6. Stirfry everything together at high heat for a minute or two and then return the tofu to the pan. You want the bean sprouts to remain crunchy.
7. Turn off the heat, and add the noodles to the pan. Mix everything well. Add the cilantro at the end, and garnish with lime.
(If you find your frying pan isn't big enough, you can add the veggies to the pot the noodles cooked in instead)
1/2 pkg rice noodles (angel hair)
1/2 brick firm tofu (or you can use shrimp)
3 large carrots grated
2 cups bean sprouts
1/4 cup soya sauce
2 inch cube of fresh ginger, grated
1 tbsp hot pepper flakes
1 tsp sesame oil
1-2 tbsp cilantro
lime wedges
olive oil
1. Cube the tofu and marinate in the soya sauce for 30 mins.
2. Meanwhile, bring a pot of water to a boil and cook the noodles until tender. Drain them and set aside.
3. Put 2-3 tbps olive oil in a frying pan and add half the ginger and half the hot pepper flakes. Don't let it burn, but fry for a couple of minutes stiring often.
4. Add the tofu and soya sauce, and continue to stir fry until brown on all sides. Then remove the tofu and set aside. If there isn't enough oil in the pan, add a little bit more and then add the remaining ginger and pepper flakes. Let it cook a little bit, without burning.
5. Then add the grated carrots and bean sprouts, and a squirt of soya sauce, and the sesame oil. 6. Stirfry everything together at high heat for a minute or two and then return the tofu to the pan. You want the bean sprouts to remain crunchy.
7. Turn off the heat, and add the noodles to the pan. Mix everything well. Add the cilantro at the end, and garnish with lime.
(If you find your frying pan isn't big enough, you can add the veggies to the pot the noodles cooked in instead)
Moroccan Burgers
This is one of my favourite things to make for supper. It came from a cook book I got at a Weight Watchers meeting. You can serve them with couscous and some butternut squash steamed in the microwave. You can also double the recipe and freeze half of the patties.
12 ounces of extra lean ground beef
2 tbps currants or raisins
1 tbsp tomato paste (I have used ketchup and it works just the same)
1 tsp ground cumin
1/2 tsp ground cinnamon
3/4 tsp salt
1/4 tsp ground pepper
1. Combine the beef, currants, tomato paste, cumin, cinnamon, salt and pepper and form into 4 burgers (1/2 inch thick).
2. Spray a large non-stick skillet with pam and set over medium heat. (You may need to add a bit of oil so they don't stick- as they cook, sugar from the raisins is released and will stick to the pan). Cook burgers turning once, 3-4 mins per side or until cooked through.
2 points per burger
12 ounces of extra lean ground beef
2 tbps currants or raisins
1 tbsp tomato paste (I have used ketchup and it works just the same)
1 tsp ground cumin
1/2 tsp ground cinnamon
3/4 tsp salt
1/4 tsp ground pepper
1. Combine the beef, currants, tomato paste, cumin, cinnamon, salt and pepper and form into 4 burgers (1/2 inch thick).
2. Spray a large non-stick skillet with pam and set over medium heat. (You may need to add a bit of oil so they don't stick- as they cook, sugar from the raisins is released and will stick to the pan). Cook burgers turning once, 3-4 mins per side or until cooked through.
2 points per burger
Monday, January 15, 2007
Lemon-Roasted Greek Potatoes
4 medium potatoes
3 tbsp lemon juice
1/4 olive oil
1/2 tsp oregano and salt
Preheat over to 375F. Combine ingredients, toss to coat. Turn onto baking sheet and roast, uncovered, turning after 25 minutes until deep golden and tender. 40-45 minutes.
4 servings
I also added carrots, but didn't add more sauce. Pretty low in points if you do that, about 4 points per serving.
3 tbsp lemon juice
1/4 olive oil
1/2 tsp oregano and salt
Preheat over to 375F. Combine ingredients, toss to coat. Turn onto baking sheet and roast, uncovered, turning after 25 minutes until deep golden and tender. 40-45 minutes.
4 servings
I also added carrots, but didn't add more sauce. Pretty low in points if you do that, about 4 points per serving.
Sunday, January 14, 2007
Down-Home BBQ Pork
2 tbsp dark brown sugar
2 tsp Mexican seasoning
2 tsp ground cumin
3/4 tsp salt
1/4 tsp pepper
1 boneless pork tenderloin
1/3 cup fat-free bbq sauce
1. Preheat oven to 400F. Line a baking sheet with foil and spray it with pam.
2. Combine brown sugar, Mexican seasoning, cumin, salt and pepper in a bowl. Rub the mixture all over the pork and place it on the baking sheet.
3. Roast the pork for 20 mins. Brush the pork with half of the remaining bbq sauce and roast for 10 more minutes. Brush the pork with the remaining sauce until it reaches an internal temperature of 160F (15-20 mins longer).
Makes 6 servings
5 Points for a 3 oz serving
10/10
Super easy to make
2 tsp Mexican seasoning
2 tsp ground cumin
3/4 tsp salt
1/4 tsp pepper
1 boneless pork tenderloin
1/3 cup fat-free bbq sauce
1. Preheat oven to 400F. Line a baking sheet with foil and spray it with pam.
2. Combine brown sugar, Mexican seasoning, cumin, salt and pepper in a bowl. Rub the mixture all over the pork and place it on the baking sheet.
3. Roast the pork for 20 mins. Brush the pork with half of the remaining bbq sauce and roast for 10 more minutes. Brush the pork with the remaining sauce until it reaches an internal temperature of 160F (15-20 mins longer).
Makes 6 servings
5 Points for a 3 oz serving
10/10
Super easy to make
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