Citrus-Soy Fish Fillet with Soba Noodles
4 or 5 points per serving (1/4 batch) using skipjack or bluefin, respectively.
Skipjack: 194 calories, .7g fiber, 1.2g fat
Bluefin: 241 calories, .7g fiber, 5.6g fat
Showing posts with label dinner. Show all posts
Showing posts with label dinner. Show all posts
Tuesday, April 8, 2008
Citrus-Soy Fish Fillet with Soba Noodles - 4 or 5 pts
Yay! Jaden over at Steamy Kitchen made a dinner with soba noodles and fish, and oh boy, it looks DELICIOUS (will be making it tonight!). I did a little research on types of fish to use, but I only like two types of fish: tuna and raw. So I looked through for tuna and found there's different types. If you can get skipjack or yellowfin this dish works out to 4 points a serving (16 oz of fish total, or 4 oz per serving), whereas using the fattier bluefin bumps it up to 5 points a serving. Either way you're getting a yummy dish for few points!
Citrus-Soy Fish Fillet with Soba Noodles
4 or 5 points per serving (1/4 batch) using skipjack or bluefin, respectively.
Skipjack: 194 calories, .7g fiber, 1.2g fat
Bluefin: 241 calories, .7g fiber, 5.6g fat
Citrus-Soy Fish Fillet with Soba Noodles
4 or 5 points per serving (1/4 batch) using skipjack or bluefin, respectively.
Skipjack: 194 calories, .7g fiber, 1.2g fat
Bluefin: 241 calories, .7g fiber, 5.6g fat
Monday, April 7, 2008
Leek Soup - 1 pt
I had some leeks left over from a shrimp dish I made this weekend (I even got pictures(!), though you probably won't see it til next week) and lo and behold, perusing my food blogs I find a recipe from Glorious Food and Wine for leek soup! This is another recipe that requires no modifications to be a single point for 1/4 of a serving. As I haven't made my soup yet, I have no idea how much it makes, but basically you can eat as much as you want.
Magical Leek Soup
From Glorious Food and Wine's blog
1 point per 1/4 batch: 77 calories, 2.5g fiber, .5g fat
Magical Leek Soup
From Glorious Food and Wine's blog
1 point per 1/4 batch: 77 calories, 2.5g fiber, .5g fat
Wednesday, March 26, 2008
Miso Hungry Mushroom Soup - 2 pts
I spent last night with a friend who made me a fantastic mushroom soup. You're probably thinking of the reconstituted Campbell's variety that was so prevalent in mid-century cooking, but it's not that nasty stuff. Now in all fairness, I refuse to try it, so it could taste good, but the idea is a total turn-off. This recipe is just as easy, a hundred times fresher, and only 2 points for a huge bowl of the stuff. You won't regret this.
The proportions here aren't terribly important, just make it to taste. Does the pound of mushrooms seem a bit much? Use fewer. Don't like onion? Leave it out. You can easily add veggies to this, but the mushroom, garlic, onion and scallions are the "true" miso ingredients (at least according to the bowls I have at Americanized Asian restaurants). I suggested putting a dash of fish sauce in there for a bit of Asian authenticity, but sometimes I leave it out of recipes just because I don't want my pantry to smell like fermented fish for the next week, so I can imagine that would deter some people from putting it in there at all.
Allie's Miso Hungry Mushroom Soup
Adapted from watching Allie make it
1 lb mushrooms
2 cloves garlic
1 onion
1 tsp olive oil
8 c veggie, chicken or beef broth (bouillon works just fine)
1/4 - 1/2 c soy sauce (reduced sodium has fewer calories, but this isn't terribly caloric to begin with)
dash of fish sauce (if available and desired)
6 stalks scallions
Heat up the olive oil in a large pot (it has to hold about 2 quarts of broth alone, let that be a guide). Slice your mushrooms, press your garlic, and slice your onion into thin little rings and strings, then toss them in and sautee for a bit. Once the onion is starting to get translucent, add in your broth.
Now this part is important: first, give it a little taste. Next, add the soy sauce, one tablespoon at a time, until the proportions are to your liking (and the fish sauce too, if that's your thing). NOW you can bring the pot to a light boil. Keep an eye on it, and when your mushrooms are done, your soup is done.
Slice the scallions into those little scallion rings and sprinkle into the soup. Serve and enjoy!
2 points per 2.5 cup serving (1/4 batch): 128 calories, 4.5g fiber, .4g fat
The proportions here aren't terribly important, just make it to taste. Does the pound of mushrooms seem a bit much? Use fewer. Don't like onion? Leave it out. You can easily add veggies to this, but the mushroom, garlic, onion and scallions are the "true" miso ingredients (at least according to the bowls I have at Americanized Asian restaurants). I suggested putting a dash of fish sauce in there for a bit of Asian authenticity, but sometimes I leave it out of recipes just because I don't want my pantry to smell like fermented fish for the next week, so I can imagine that would deter some people from putting it in there at all.
Allie's Miso Hungry Mushroom Soup
Adapted from watching Allie make it
1 lb mushrooms
2 cloves garlic
1 onion
1 tsp olive oil
8 c veggie, chicken or beef broth (bouillon works just fine)
1/4 - 1/2 c soy sauce (reduced sodium has fewer calories, but this isn't terribly caloric to begin with)
dash of fish sauce (if available and desired)
6 stalks scallions
Heat up the olive oil in a large pot (it has to hold about 2 quarts of broth alone, let that be a guide). Slice your mushrooms, press your garlic, and slice your onion into thin little rings and strings, then toss them in and sautee for a bit. Once the onion is starting to get translucent, add in your broth.
Now this part is important: first, give it a little taste. Next, add the soy sauce, one tablespoon at a time, until the proportions are to your liking (and the fish sauce too, if that's your thing). NOW you can bring the pot to a light boil. Keep an eye on it, and when your mushrooms are done, your soup is done.
Slice the scallions into those little scallion rings and sprinkle into the soup. Serve and enjoy!
2 points per 2.5 cup serving (1/4 batch): 128 calories, 4.5g fiber, .4g fat
Tuesday, March 25, 2008
Spiced Grilled Cheese and Tomato Soup - 5.5 pts
My first couple weeks on Weight Watchers were really tough. Before WW, I was that chick who always got alfredo every time it's on the menu, then ate the whole pound of pasta and I can tell you where the best alfredo is in the state, but I'm not going to because that would kind of defeat the purpose of WWFF.
At that point, I thought that I was going to have to shun forever all my favorite meals because I couldn't for the life of me figure out how to substitute, nor what foods were substitute-able. But I found a winner in grilled cheese and tomato soup. Pretty much any tomato soup will do, but if you're making the Campbell's condensed variety, make sure you use water. I prefer the Campbell's Select Tomato Soup, as it isn't as watery as the condensed stuff ends up being, and has fewer calories than preparing the condensed with milk.
I also use Kraft fat free American cheese slices, which are uber processed, taste gross raw, but only .5 points a slice and when melted is surprisingly yummy—no weird aftertaste or anything. I'm still using up my WW whole wheat bread, but if you're sick of whole wheat Allie found a light french bread with only 70 calories for two slices. So go to your grocery store, line up your bread options and use your little slider to find a reasonable compromise.
Spiced Grilled Cheese and Tomato Soup
Using Dano's spice mix!
2 slices bread
2-3 slices fat free American or Cheddar Cheese
2 tbsp Smart Beat Smart Squeeze
salt & pepper
a pinch each: chili powder, cayenne pepper, basil and oregano
1 can tomato soup
Prepare your soup. Squirt some fake butter on there, sprinkle the spices, then use a butter knife to smooth the spices into the "butter." Spray a nonstick pan with cooking spray (Smart Beat sticks to pans), lay down a slice of bread, butter side down, then the cheese, then the other slice of bread. This seems really involved, but it's the neatest way to do it and the liquid butter makes the bread super hard to handle. You can put some tomatoes between your cheese slices for free.
Serve with an entire can tomato soup. It's heavenly.
5.5 points per serving, 320 calories, 7g fiber, 1g fat
At that point, I thought that I was going to have to shun forever all my favorite meals because I couldn't for the life of me figure out how to substitute, nor what foods were substitute-able. But I found a winner in grilled cheese and tomato soup. Pretty much any tomato soup will do, but if you're making the Campbell's condensed variety, make sure you use water. I prefer the Campbell's Select Tomato Soup, as it isn't as watery as the condensed stuff ends up being, and has fewer calories than preparing the condensed with milk.
I also use Kraft fat free American cheese slices, which are uber processed, taste gross raw, but only .5 points a slice and when melted is surprisingly yummy—no weird aftertaste or anything. I'm still using up my WW whole wheat bread, but if you're sick of whole wheat Allie found a light french bread with only 70 calories for two slices. So go to your grocery store, line up your bread options and use your little slider to find a reasonable compromise.
Spiced Grilled Cheese and Tomato Soup
Using Dano's spice mix!
2 slices bread
2-3 slices fat free American or Cheddar Cheese
2 tbsp Smart Beat Smart Squeeze
salt & pepper
a pinch each: chili powder, cayenne pepper, basil and oregano
1 can tomato soup
Prepare your soup. Squirt some fake butter on there, sprinkle the spices, then use a butter knife to smooth the spices into the "butter." Spray a nonstick pan with cooking spray (Smart Beat sticks to pans), lay down a slice of bread, butter side down, then the cheese, then the other slice of bread. This seems really involved, but it's the neatest way to do it and the liquid butter makes the bread super hard to handle. You can put some tomatoes between your cheese slices for free.
Serve with an entire can tomato soup. It's heavenly.
5.5 points per serving, 320 calories, 7g fiber, 1g fat
Wednesday, March 19, 2008
Turkey-Veggie Burger - 3 pts
Oh hell, I'm on a burger spell.
I've been reading the Weight Watchers Recipe blog for awhile now, but haven't seen much in the way of innovative recipes (hence WWFF—that's my fancy new abbreviation for 'Weight Watchers for the Foodie'). HOWEVER, they had a fantastic recipe for Chicken Burgers today and I gave it a shot tonight. It's kind of a hybrid between a chicken patty and a veggie burger, except the good kind that isn't trying to taste like meat. Caution: the picture looks nothing like what you get.
The good ideas are the chicken patty bulked up with veggies and served on a whole wheat English muffin. I found that Thomas' Light Multigrain are the friendlist to the plan--just half a point for an entire muffin. I almost started jumping up and down in the grocery store.
I kept the main ideas of the original, but made it a smaller batch and modified according to my experience with it. Here goes!
Turkey-Veggie Burgers
Adapted from Weight Watchers Recipes' Chicken Burgers Recipe
4oz ground turkey
2 tbsp egg substitute, lightly beaten
2 oz mushrooms (about 3 medium button mushrooms), chopped
1/2 onion, diced
1/2 stalk celery, chopped
1/4 cup breadcrumbs
1 teaspoons soy sauce, salt reduced
4 whole wheat English muffins
1/2 tomato
some lettuce leaves
Toss the mushrooms, celery, onion, egg white and soy sauce into your food processor and grind until smooth. Mix your veggies with your ground chicken and enough bread crumbs to make a texture like regular beef patties. Divide and roll into 8 balls, then pat these down into patties; cook in a sprayed nonstick pan until chicken is no longer pink and the patty stays together well.
Toss those suckers on an English muffin with your choice of lettuce, tomato, extra onion, ketchup and/or mustard.
3 points per burger (1/4 batch): 180 calories, 9.4g fiber, 3.4g fat
I've been reading the Weight Watchers Recipe blog for awhile now, but haven't seen much in the way of innovative recipes (hence WWFF—that's my fancy new abbreviation for 'Weight Watchers for the Foodie'). HOWEVER, they had a fantastic recipe for Chicken Burgers today and I gave it a shot tonight. It's kind of a hybrid between a chicken patty and a veggie burger, except the good kind that isn't trying to taste like meat. Caution: the picture looks nothing like what you get.
The good ideas are the chicken patty bulked up with veggies and served on a whole wheat English muffin. I found that Thomas' Light Multigrain are the friendlist to the plan--just half a point for an entire muffin. I almost started jumping up and down in the grocery store.
I kept the main ideas of the original, but made it a smaller batch and modified according to my experience with it. Here goes!
Turkey-Veggie Burgers
Adapted from Weight Watchers Recipes' Chicken Burgers Recipe
4oz ground turkey
2 tbsp egg substitute, lightly beaten
2 oz mushrooms (about 3 medium button mushrooms), chopped
1/2 onion, diced
1/2 stalk celery, chopped
1/4 cup breadcrumbs
1 teaspoons soy sauce, salt reduced
4 whole wheat English muffins
1/2 tomato
some lettuce leaves
Toss the mushrooms, celery, onion, egg white and soy sauce into your food processor and grind until smooth. Mix your veggies with your ground chicken and enough bread crumbs to make a texture like regular beef patties. Divide and roll into 8 balls, then pat these down into patties; cook in a sprayed nonstick pan until chicken is no longer pink and the patty stays together well.
Toss those suckers on an English muffin with your choice of lettuce, tomato, extra onion, ketchup and/or mustard.
3 points per burger (1/4 batch): 180 calories, 9.4g fiber, 3.4g fat
The Ubiquitous Portabella Mushroom Burger - 1 pt
This is one I thought I came up with on my own, but apparently it's a big seller in the WW community—and with good reason. I find it hard to work meat into my diet on WW, particularly beef, which is really the only kind I like. Portabellas are nice and meaty and practically calorie-free. I find them to be an extremely satisfying addition to dinner, almost like fast-food for dessert. I eat them without bread, as the bread just seems to get in the way and adds unnecessary points (but feel free to throw it on a slice of WW toast if that's your thing, just don't forget the added points).
I couldn't find a lot of details on HOW to cook the mushroom, so here's what I do. You'll notice the points are not 0, which is what they usually claim this burger is worth, but I included all condiments, the broth and veggies and it works out to 1pt. Still not bad, right?
The Ubiquitous Portabella Mushroom Burger
1 Portabella mushroom cap
1/4 c chicken broth (or veggie broth)
2 slices tomato
1 slice onion, chopped
1 leaf lettuce
ketchup
mustard
Optional for .5 pt: 1 slice fat free cheese (Kraft takes a decent stab at this, but it only tastes good when melted)
Rub the mushroom with a paper towel to get all the dirt off. I'd read that mushrooms have enough moisture without being rinsed, and anyway, I never found that rinsing mushrooms worked particularly well in terms of the moist soil all over them. Take a few jabs at the mushroom with a knife, this lets the moisture out and keeps the mushroom from burning too easily. Heat up a little bit of the chicken broth in a nonstick pan, then add the mushroom. Cover with a lid and let cook about 15 minutes. Check up on it every five minutes or so and add more broth as needed.
Once the mushroom seems reasonably done, throw a slice of the cheese on there if you want it and put the lid back on til it's melted. Then put your patty in a bowl, smear some ketchup and mustard over it, then top with onions, tomato and lettuce. It tastes so much like a burger it's remarkable.
1 point per serving(without cheese): 79 calories, 1.9g fiber, .1g fat
1.5 points per serving with cheese: 109 calories, 1.9g fiber, .1 g fat
I couldn't find a lot of details on HOW to cook the mushroom, so here's what I do. You'll notice the points are not 0, which is what they usually claim this burger is worth, but I included all condiments, the broth and veggies and it works out to 1pt. Still not bad, right?
The Ubiquitous Portabella Mushroom Burger
1 Portabella mushroom cap
1/4 c chicken broth (or veggie broth)
2 slices tomato
1 slice onion, chopped
1 leaf lettuce
ketchup
mustard
Optional for .5 pt: 1 slice fat free cheese (Kraft takes a decent stab at this, but it only tastes good when melted)
Rub the mushroom with a paper towel to get all the dirt off. I'd read that mushrooms have enough moisture without being rinsed, and anyway, I never found that rinsing mushrooms worked particularly well in terms of the moist soil all over them. Take a few jabs at the mushroom with a knife, this lets the moisture out and keeps the mushroom from burning too easily. Heat up a little bit of the chicken broth in a nonstick pan, then add the mushroom. Cover with a lid and let cook about 15 minutes. Check up on it every five minutes or so and add more broth as needed.
Once the mushroom seems reasonably done, throw a slice of the cheese on there if you want it and put the lid back on til it's melted. Then put your patty in a bowl, smear some ketchup and mustard over it, then top with onions, tomato and lettuce. It tastes so much like a burger it's remarkable.
1 point per serving(without cheese): 79 calories, 1.9g fiber, .1g fat
1.5 points per serving with cheese: 109 calories, 1.9g fiber, .1 g fat
Monday, March 17, 2008
Turkey Taco Chili - 3.5 pts
This is a great recipe I got off the back of a package of lean ground turkey, but I can't remember what brand and can't seem to find the recipe online anywhere. This means I get to take credit! Hooray!
This chili tastes a lot like tacos, mostly because of the cumin and is actually quite healthy. Just 3.5 pts for 1 cup, and a cup filled me even pre-WW. If you wanna go all-out, add a quarter a cup (dollop) of fat free yogurt in place of sour cream (add .5 pts) or a quarter cup fat free cottage cheese (1 pt). With such a light meal, you can really afford to add to it.
This is also a little mild, so if you want to be really bold, use hot salsa and switch up the 1 tbsp chili powder with .5 tbsp chili powder and .5 tbsp cayenne pepper. I gotta say, if you go over that proportion, you're gonna be sitting in heat. I love spice, but found it practically inedible the time I though that chili powder=cayenne pepper. It really does not.
Turkey Taco Chili
Origin unknown
1 tsp olive oil
1 onion chopped
3 cloves minced or pressed garlic
1.25 lbs ground turkey
1 tbsp chili powder
1 tbsp cumin
2 tsp salt
1 x 28oz can stewed or diced tomatoes
1 x 14.5oz can kidney beans, rinsed and drained
3/4 c salsa or picante sauce
Cook onion and garlic in olive oil 5 minutes. Add turkey and spices and cook 5 more minutes. Add everything else and bring to a boil. Reduce heat, simmer uncovered 10 mninutes, stirring occasionally.
3.5 points per 1 c serving (1/6 batch): 204 calories, 5.4g fiber, 1.6g fat
This chili tastes a lot like tacos, mostly because of the cumin and is actually quite healthy. Just 3.5 pts for 1 cup, and a cup filled me even pre-WW. If you wanna go all-out, add a quarter a cup (dollop) of fat free yogurt in place of sour cream (add .5 pts) or a quarter cup fat free cottage cheese (1 pt). With such a light meal, you can really afford to add to it.
This is also a little mild, so if you want to be really bold, use hot salsa and switch up the 1 tbsp chili powder with .5 tbsp chili powder and .5 tbsp cayenne pepper. I gotta say, if you go over that proportion, you're gonna be sitting in heat. I love spice, but found it practically inedible the time I though that chili powder=cayenne pepper. It really does not.
Turkey Taco Chili
Origin unknown
1 tsp olive oil
1 onion chopped
3 cloves minced or pressed garlic
1.25 lbs ground turkey
1 tbsp chili powder
1 tbsp cumin
2 tsp salt
1 x 28oz can stewed or diced tomatoes
1 x 14.5oz can kidney beans, rinsed and drained
3/4 c salsa or picante sauce
Cook onion and garlic in olive oil 5 minutes. Add turkey and spices and cook 5 more minutes. Add everything else and bring to a boil. Reduce heat, simmer uncovered 10 mninutes, stirring occasionally.
3.5 points per 1 c serving (1/6 batch): 204 calories, 5.4g fiber, 1.6g fat
Greek Pasta - 6.5 pts
In college I got this cookbook of quick (and cheap!) meals for Kids Who Are Just Moving Into An Apartment Where Mom Doesn't Cook, and it was fantastic. I had two copies, gave one away, and somehow lost my own, until I found the UNH Good Eats website which had all the recipes right there! Woohoo!
One of my favourite meals of all time (and truth be told, I've never made it for anyone who didn't love it) is Greek Style Pasta. This one doesn't require many modifications to add up to about 7 pts per serving, and we're talking big servings here—1/4 of a batch. I halved the amount of pasta to 1/2 lb, since the sauce is so delicious that I sometimes even eat it alone. Still, having a little bit of carbiness in there helps make you feel fuller.
Also, don't be scared of the spinach. This is an excellent dish if you think you don't like spinach because it's fresh and just barely wilted. The result is an unobtrusive flavour that doesn't make everything taste like dirt and almost has a cheesey sort of taste to it. If you're reheating this, however, I'd recommend leaving out the spinach til it's go time. More on that later.
Feta was included in the original recipe, but didn't seem to add much to the flavour. It's amazing how such a simple dish can be so delicious!
Greek Style Pasta
Adapted from UNH's Good Eats: Quick & Easy Food for Busy College Students
1 tsp olive oil
4 minced or pressed garlic cloves
1 x 28oz can diced tomatoes
1 tbsp dried basil
1 tbsp dried oregano
2 tbsp Kosher salt
1 x 15-19oz can cannellini drained & rinsed
10 oz coarsely chopped fresh baby spinach
8 oz penne pasta (I used Dreamfields to calculate points)
Cook your pasta. While it's cooking, heat oil in a large pot and cook garlic for a minute. The large pot will be very helpful later one when you're trying to add a full bag of spinach to the mix and don't want it to flop out all over your stove. Add the full can of tomatoes, juice and all, the beans that have been rinsed, and your spices. Bring to boil, reduce heat to simmer, cook uncovered 10 minutes.
If you're making some of this for later on, remove that portion now. The spinach doesn't reheat well, and you're better off nuking the leftovers, then stirring in the fresh spinach at that point.
Now, scale the spinach to whatever you're keeping. So if you're serving half the batch tonight, then you'll want to throw in only half the spinach. Stir it in until it's just barely wilted, then remove from heat and serve on the pasta that is probably done by now.
Enjoy!
6.5 points per 1/4 batch: 355 calories, 16g fiber, 1g fat
One of my favourite meals of all time (and truth be told, I've never made it for anyone who didn't love it) is Greek Style Pasta. This one doesn't require many modifications to add up to about 7 pts per serving, and we're talking big servings here—1/4 of a batch. I halved the amount of pasta to 1/2 lb, since the sauce is so delicious that I sometimes even eat it alone. Still, having a little bit of carbiness in there helps make you feel fuller.
Also, don't be scared of the spinach. This is an excellent dish if you think you don't like spinach because it's fresh and just barely wilted. The result is an unobtrusive flavour that doesn't make everything taste like dirt and almost has a cheesey sort of taste to it. If you're reheating this, however, I'd recommend leaving out the spinach til it's go time. More on that later.
Feta was included in the original recipe, but didn't seem to add much to the flavour. It's amazing how such a simple dish can be so delicious!
Greek Style Pasta
Adapted from UNH's Good Eats: Quick & Easy Food for Busy College Students
1 tsp olive oil
4 minced or pressed garlic cloves
1 x 28oz can diced tomatoes
1 tbsp dried basil
1 tbsp dried oregano
2 tbsp Kosher salt
1 x 15-19oz can cannellini drained & rinsed
10 oz coarsely chopped fresh baby spinach
8 oz penne pasta (I used Dreamfields to calculate points)
Cook your pasta. While it's cooking, heat oil in a large pot and cook garlic for a minute. The large pot will be very helpful later one when you're trying to add a full bag of spinach to the mix and don't want it to flop out all over your stove. Add the full can of tomatoes, juice and all, the beans that have been rinsed, and your spices. Bring to boil, reduce heat to simmer, cook uncovered 10 minutes.
If you're making some of this for later on, remove that portion now. The spinach doesn't reheat well, and you're better off nuking the leftovers, then stirring in the fresh spinach at that point.
Now, scale the spinach to whatever you're keeping. So if you're serving half the batch tonight, then you'll want to throw in only half the spinach. Stir it in until it's just barely wilted, then remove from heat and serve on the pasta that is probably done by now.
Enjoy!
6.5 points per 1/4 batch: 355 calories, 16g fiber, 1g fat
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