This is a Weight Watchers recipe, but I promise it does not taste diet. You would never guess it's a health-concious meal because it's so good.
Ingredients:
2 tablespoons Orange juice (I have also tried it with lemon and it's good)
2 tablespoons Dijon mustard
1/2-teaspoon soy sauce
3/4-cup whole-wheat cracker crumbs (I buy triscuits and put them in my mini
food processor)
1/4-teaspoon onion powder
1/4-teaspoon pepper
Four chicken breasts or thighs
Directions:
-Preheat oven to 350 degrees.
-Spray baking pan with non-stick spray (like Pam)
-Combine crumbs, onion powder, pepper, set aside
-Combine soy sauce, oj, mustard.
-Coat chicken in mustard mixture and then dredge in crumbs.
-Bake chicken 15 minutes then turn over and bake another 15-20 minutes.
-Serve with mashed potatoes or rice and some veggies.
Each serving is 3 Weight Watcher points.
I am just beginning to realize how much Weight Watchers has influenced my cooking. This is my husband's favorite thing that I can cook and he has no idea that it's a WW recipe.
Ingredients:
2 cups non-fat chicken broth, divided
1/4 cup flour (season with salt and pepper)
4 skinless, boneless chicken breasts
1 can stewed tomatoes
3-4 scallions
Directions:
-Pour 1/2 cup of broth into bowl; place flour mixture on plate. Dip chicken in broth and then flour.
-Spray pan with cooking spray and brown chicken on both sides. Remove chicken from pan and set aside.
-Add any remaining flour to pan and cook until brown, stirring constantly. Slowly stir in 1/4 cup broth - cook until thickened. Gradually stir in remaining broth until slightly thickened.
-Add tomatoes and scallions and bring to a boil. Reduce heat to low and add chicken. Simmer until cooked through. I find that the longer you simmer it, the more tender it is.
4 points per serving
Spicy Crunch Mix
From: www.halfmysize.com
Serves - 20 (1/2 cup each)
Points - 2
Ingredients:
3 Tbsp. canola oil
2 tsp. Worcestershire sauce
2 tsp. light soy sauce
1/2 tsp. dry mustard
1/2 tsp. ground ginger
1/2 tsp. minced garlic
1/8 tsp. hot pepper sauce
4 cups air-popped popcorn
2 cups thin pretzel sticks
2 cups wheat or corn cereal squares
2 cups seedless raisins
1/4 cup chopped dried apricots
1/4 cup walnut pieces
Directions:
Preheat oven to 350 degrees. Combine oil, Worcestershire sauce, soy sauce, mustard, ginger, garlic and hot pepper sauce. In a separate bowl, combine popcorn, pretzels, cereal, raisins, apricots and walnuts.
Combine oil mixture with popcorn mixture and toss well. Spread in a shallow baking pan. Bake for 10 minutes, stirring several times. Turn oven off. Let mix stand in oven for 10 minutes. Remove and cool.
Nutrition Information:
118 Cal., 3 g fat, 1 g fiber
Cathys Carbonara
Servings 6
Ingredients:
1 pound cooked whole-wheat macaroni
3/4 cup Egg Beaters Egg Beaters
9 slice Oscar Mayer Turkey bacon
Instructions
Fry up Turkey Bacon, add some red pepper flakes and parsley.
Boil pasta until cooked.
Reserve 1 cup of water from the pasta.
Drain and add eggbeaters put back on flame for a few minutes to cook egg and then add bacon and pasta water. (add water a little at a time until pasta is coated... sometimes I use less then the full cup) Serve hot.
Optional add pepper or grated cheese, or both.
I got this recipe from the cookbook of lose weight with Aimee.
1 (7.5oz) can pillsbury buttermilk biscuits
5 oz. diced cooked chiken breast
1 can reduced cream fo chiken soup
1/2 cup fat free cheddar cheese
1tsp. dried parsley flakes
1/2 tsp black pepper
1 can low sodium veg-all, drained
Preheat oben to 400 degrees. Separate biscuits and place each biscuit into the well of an un-greased nonstick (12 hole) muffin pan. Press dough up the sides fo each well to the edge. Combine all ingredients. Spoon mixture evenly into each biscuit cup. Bake approx. 15 minutes or until golden brown. Let stand 2-3 minutes befor serving. Serves:10
(90 calories) WW Points: 2
This is a fast recipe and even my husband loves it.
POINTS® Value | 2
Servings | 12
Preparation Time | 10 min
Cooking Time | 25 min
Level of Difficulty | Easy
Ingredients
2 cup all-purpose flour
3 Tbsp sugar
1 Tbsp baking powder
1/2 tsp table salt
2 Tbsp unsalted butter, chilled and cut into small pieces
1 cup buttermilk
1 1/2 cup frozen unsweetened mixed berries
2 serving butter-flavor cooking spray
Instructions
Preheat oven to 400ºF. Line a baking sheet with parchment paper.
In a large bowl, whisk together flour, sugar, baking powder and salt. Mix in butter until mixture is size of fine crumbs. Stir in buttermilk and then stir in berries.
Shape dough into two 7-inch circles on prepared baking sheet. Cut each circle into 6 wedges and coat with cooking spray.
Bake until cooked through and golden, about 20 minutes. Yields one wedge per serving.
Servings 4 or 5
1/3 cup Corn Flake crumbs
1/4 cup reduced fat Parmesan Cheese
1 packet Hidden Valley Ranch Dressing Mix
4 boneless, skinless chicken breast halves
Preheat oven to 350°F. Spray a 9x13 inch pan with nonstick cooking spray. Combine corn flake crumbs, cheese and dressing mix. Spray chicken with butter flavored Pam, then roll in corn flake mixture to coat. Place chicken in prepared pan and bake uncovered for 45 minutes or until done
3 tablespoons reduced-fat margarine -- softened
1 tablespoon snipped fresh chives or parsley
1/8 teaspoon garlic powder
6 small skinless boneless chicken breast halves (about 3 pounds)
2 cups corn flakes -- crushed (about 1 cup)
2 tablespoons chopped fresh parsley
1/2 teaspoon paprika
1/4 cup buttermilk OR 1/4 cup skim milk
Mix margarine, chives and garlic powder; shape into rectangle, 3 × 2 inches. Cover and freeze until firm, about 30 minutes. Remove excess fat from chicken; flatten each chicken breast half to 1/4-inch thickness between waxed paper or plastic wrap.
Heat oven to 425º. Cut margarine mixture crosswise into 6 pieces. Place 1 piece on center of each chicken breast. Fold long sides over margarine; fold up ends and secure with wooden pick. Mix corn flakes, parsley and paprika. Dip chicken into buttermilk; lightly and evenly coat with corn flake mixture. Place chicken breasts, seam sides down, in square pan, 9 × 9 × 2 inches, sprayed with nonstick cooking spray. Bake uncovered until chicken is done, about 35 minutes.
Microwave Directions: Prepare chicken as directed. Arrange coated chicken breasts, seam sides down, on microwavable rack in microwavable dish. Microwave uncovered on High 4 minutes; rotate dish 1/2 turn. Microwave until chicken is done, 4 to 6 minutes longer. Let stand uncovered 5 minutes.
Serves 6 --
YUM! YUM! YUM!
Cheesy Chicken Spaghetti
7 Points per 1 cup serving
6 oz. whole wheat spaghetti or fettuccine
1/2 c. onion, chopped
1/2 c. green pepper, chopped
1 can (6 oz) chicken breast in water
4 oz. Light Velveeta
1 can 98% FF Cream of Chicken Soup
Preheat oven to 350. Cook pasta according to package directions. While pasta is cooking, saute onion and green pepper in skillet sprayed with Pam. Saute until medium-tender. Drain chicken and break up chunks with fork. Add chicken, soup and Velveeta to skillet; heat through till cheese melts. Stir in cooked pasta, mix well. Spray 8x8 baking dish with Pam.
Bake covered for 15 minutes. Uncover and bake 15 minutes longer.
1 1/4 tsp Mrs. Dash Lemon Pepper
1 pound chicken breast, cooked, skinless
2 Tbsp butter
8 oz baby carrots
1/3 cup scallion(s)
3/4 cup fat-free, reduced-sodium chicken broth
1 Tbsp all-purpose flour
1/4 cup fat-free sour cream
1 tsp dried parsley
Instructions
1. rub lemon pepper on chick. in large skillet, melt butter over medium heat. Saute' chicken 7-10 min per side or until done, remove from skillet keep warm.
2 Add carrots and onions to skillet. Saute 2 min. Whisk together broth and flour. Pour over vegetables; bring to a boil. Simmer 2 min
3. Add sour cream and parsley. Simmer 2 min. Spoon over chicken makes 4 servings
scalloped chicken supper
5 oz Betty Crocker Scalloped Potato Mix, Low-Fat recipe, prepared
1/8 tsp poultry seasoning
1 3/4 cup water
10 3/4 oz Campbell's 98% Fat-Free Cream Of Chicken Soup
2 cup cooked light meat chicken, cubed, shredded, or sliced
1 cup shredded carrots
1/2 cup celery
1/4 cup onion(s)
set the potatoes aside. Place the contents of the sauce mix in a large bowl; sprinkle with poultry seasoning. Whisk in the water and soup. Stir in Chicken, carrots, celery, onion, and potatoes. Transfer to a greased 2 qt baking dish. bake uncovered at 400 for 45-50 mins or until veggies are tender.
This soup saves me when I am on Weight Watchers because if I'm hungry, I can have as much as I want! It's also good for vegetarians. You can choose some or all of the veggies listed to throw in and sometimes I add a little tomato paste, too. Enjoy!
Ingredients
2 medium garlic clove(s), minced
1 medium onion(s), diced
2 medium carrot(s), diced
1 medium sweet red pepper(s), diced
1 medium stalk celery, diced
2 small zucchini, diced
2 cup green cabbage, shredded
2 cup Swiss chard, chopped
2 cup cauliflower, small florets
2 cup broccoli, small florets
2 tsp thyme, chopped
6 cup vegetable broth
2 Tbsp parsley, or chives, fresh, chopped
1/2 tsp table salt, or to taste
1/4 tsp black pepper, or to taste
2 Tbsp fresh lemon juice, optional
Instructions
Put garlic, vegetables, thyme and broth into a large soup pot. Cover and bring to a boil over high heat; reduce heat to low and simmer 10 minutes.
Stir in parsley or chives; season to taste with salt, pepper and lemon juice. Yields about 1 cup per serving.
1 pkg Betty Crocker Double Chocolate Chunk Cookie Mix
3 cups All Bran cereal
3 cups water
1 tsp baking powder
Preheat oven to 350. Soak cereal in water for 15 mins. Add cookie mix and baking powder and stir until well blended. Spray muffin tin with cooking spray or use paper muffin liners. Bake for 18 mins.
36 servings - 1 POINT each
1 box fat free angel food cake mix
1 tin crushed pineapples with juice
1 tsp vanilla
Mix all ingredients together.Use large paper muffin liners, and fill half full. Bake at 350 for about 15 mins. Check often as done when puffed up and brown on top.
Makes 2 1/2 dozen, 1/2 POINT each
Almost more of a chowder.
2 1/2 medium Yukon Gold potatoes, peeled and cubed
1 1/2 cups Swanson Organic FF chicken broth
1/2 cup fat-free skim milk
1/2 cup shredded fat-free cheddar cheese
1 tbsp minced garlic
1/2 tsp thyme
salt and pepper to taste
1. Combine potatoes, broth, garlic and thyme in a medium-size pot. Bring to a boil, partially cover and cook until potatoes are tender, about 10 minutes. Pour soup into blender and purée; return soup to pot. (I prefer a potato masher for this, leaves lots of nice potato chunks.)
2. Add FF skim milk and simmer until heated through but do not allow to boil. Add FF cheese and stir, allow to melt in soup and serve.
This makes two very generous portions. WW points are 4 per serving.
This fruit dip is so good, that when I had my girl friend taste it, she said, "Oh my, this is stupid good"! That is how it got it's name! I actually got the recipe at a WW meeting. It makes a healthy snack!
1 package fat free/sugar free instant pudding
(white chocolate or cheesecake flavor)
32 ounces plain yogurt
Mix the two ingredients together well, refrigerate for 2 hours. Dip strawberries, grapes, pineapple or your fruit of choice. It is "Stupid Good" and sure to be a crowd pleaser.
Adapted from a WW recipe...
2 medium Yukon Gold potatoes, peeled and diced
2 cup broccoli florets
1 medium onion, diced
2 cup fat-free chicken broth
1/4 tsp dried thyme
1/2 cup fat-free sour cream
1/2 cup fat-free skim milk
1/4 cup reduced fat parmesan cheese
1/4 tsp garlic powder
salt and pepper to taste
1. Combine potato, broccoli, onion, broth and thyme in a medium-size pot. Bring to a boil, partially cover and cook until vegetables are tender, about 15 minutes. Drag out your potato masher (buy one if you don't already own one - there is no need to grab a blender for this) and mash away. Usually all but the onions will mash, depending on how small you've cut them. Try not to overmash the potatoes!
2. Add remaining ingredients to pot; simmer until hot, about 3 minutes. (Do not allow to boil.)
This makes approximately six one-cup servings BUT I tend to serve two-cup servings. My serving size - 3 points per serving. 1.5 points per one cup serving.
2 Tbs. chili powder or Mexican seasoning
1/2 tsp. ground cumin
1 tsp. olive oil
1 small onion, chopped
2 medium garlic cloves, minced
8 oz. uncooked lean ground beef
8 oz. canned tomato sauce
8 oz. canned kidney beans, rinsed and drained
8 Old El Paso taco shells, or equivalent product
4 Tbs. reduced fat sour cream
4 tsp. cilantro
Toast chili powder and cumin in a medium skillet over medium heat until fragrant, about 30 seconds. Add oil to skillet and heat; add onion and cook until tender, about 3 min. Add beef and cook until cooked through, about 5 minutes. Add tomato sauce and beans; cook 5 minutes more or until heated through. Fill each taco shell with 1/4 cup of beef mixture, top each with 1/2 tsp. sour cream and 1/2 tsp. cilantro.
Serving Size: 2 Tacos = 6 points
This is for a 3 quart slow cooker, double if you'd like for a larger cooker. I figured the points for four servings since there are four thighs but usually it goes a bit farther than four. 7 points per serving.
Ingredients
4 thigh boneless, skinless chicken thighs
10 3/4 oz Campbell's 98% Fat-Free Cream Of Chicken Soup
10 3/4 oz Campbell's 98% Fat-Free Cream Of Celery Soup
1 cup Swanson Natural Goodness Chicken Broth
1 tsp dried sage
1 tsp garlic powder
2 tsp chopped or dried parsley (optional)
7 1/2 oz Pillsbury Reduced fat biscuits - Flaky Layers (one tube)
1. Place the chicken, soup, onion and seasonings in a slow cooker.
2. Cover, and cook for 5 to 6 hours on high. About 60 minutes before serving, place the torn biscuit dough in the slow cooker. Cook until the dough is no longer raw in the center.
At the one hour till the dinner mark I pull out the thighs and shred them with a fork. They're so tender they will fall apart anyway but it makes a nice presentation in my opinion.
Pot Roast Soup
9 oz. Shredded Cooked Lean Roast (Approx. 1.5 Cups)
1 1/2 Cups Sliced Carrots
1 Cup Chopped Celery
1/2 Cup Chopped Onion
14 oz. (approx. 2.5 Cups) Chopped Potatoes
1 Red Pepper, chopped
1 (10 oz.) Can Campbell’s Healthy Request Tomato Soup
1 teaspoon Dried Parsley Flakes
3/4 Cup Hot Water
1/8 teaspoon Black Pepper
1 (12 oz.) Jar Heinz Fat Free Beef Gravy
Spray crockpot with non-stick cooking spray. Place Roast, carrots, celery, onion, potatoes and red pepper in bottom. In separate bowl, mix tomato soup, parsley, water, black pepper and gravy. Pour over vegetables and mix to combine. Cover and cook on low for 6-8 hours.
Mix well before serving. This is a great way to use up left over Roast.
Serves: 6 (1 Cup Each)
Per Serving: 208 Calories; 3g Fat (13.0% calories from fat); 17g Protein; 29g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 485mg Sodium. Exchanges: 1 Grain (Starch); 1 Vegetable; 0 Fat. WWP: 4
Slow Cooker Chili....Weight Watcher Points....2
1 pound of beef boneless steak, but into 1/2 pieces
1 large onion, chopped, (1 cup)
2 medium celery stalks, choped in 1/2 inch pieces.
2 cans diced tomatoes, undrained
(14 1/2 oz cans)
1 can tomato sauce (15 oz)
2 teaspoons cumin
1/4 teaspoon dried oregano leaves
1/4 teaspoon ground cinnamon
1 med. bell pepper--cut 1 inch peices
(1 cup)
1 15-16 oz. can kidney bearns rinsed and drained
Shedder Cheese, if desired
Mix all ingredients except bell pepper, beans and cheess in a slow cooker. Cover and cook on low heat setting 6-7 hours or until beef and veggies are tender. Stir in bell pepper and beans. Uncover and cook on high setting about 15 minutes or until slightly thickened. Serve with cheese, if desired.
Makes 8 serving
Calories per serving 165
Fat 20
Sodium 670
Potassium 81 omg
Weight Watchers Points......2
Another recipe in my quest for foods my DH can eat that aren't mush. This is definitely NOT mush and very good to boot. I count this as four servings with five points per serving.
4 boneless, skinless chicken thighs
10 3/4 oz Campbell's 98% Fat-Free Cream Of Chicken Soup
10 3/4 oz Campbell's 98% Fat-Free Cream Of Celery Soup
3 medium Yukon Gold potatoes, quartered
4 oz baby carrots
1 cup Swanson Natural Goodness Chicken Broth
2 tsp minced garlic
1/2 tsp black pepper
Instructions
Spray inside of a 3 quart crock with cooking spray and place chicken thighs and potatoes inside. Mix soups, chicken broth, minced garlic and pepper together and pour over chicken and quartered potatoes. Gently stir to coat chicken and potatoes evenly with soup mixture.
*If baby carrots are small, add to crock at two hour - 90 minute cook time remaining so they don't over cook.
About an hour before serving, remove chicken thighs and shred chicken with the back of a fork. Return to crock pot and cook on high until carrots are finished cooking.
Total cooking time should be about 5 - 6 hours on high. You can cook this longer on low but I find the potatoes do better for shorter periods of time on high (could just be my crock however).
I haven't made these in awhile but now that I've remembered them, I think I will. Trust me, these are sooo good. If you are on WW, they are four points each.
4 teaspoons honey
1/4 cup Dijon mustard
1 teaspoon cider or wine vinegar
salt and pepper
four 5 oz. pork chops, about 1 inch thick
In a small saucepan over low heat, heat the honey until it's liquid. Stir in the mustard, vinegar and salt and pepper, to taste. Cool to room temperature.
Place pork chops in a ziplock bag with the marinade, sealing out the air. I would recommend refigerating them overnight.
You can put these in the broiler and it'll take about 7 minutes. Or you can bake them at 350 but they will take longer. Enjoy!
1 1/2 pounds red potatoes
3 slices Louis Rich Turkey Bacon, or other brand
1/2 c. scallions, chopped (or red onions)
1/4 c. reduced calorie mayo
2 Tbs. red wine vinegar
2 Tbs. fresh parsley, chopped
1/2 tsp. salt
1/4 tsp. pepper
Place potatoes in a large pot and cover with water. Bring to a boil and reduce heat to simmer until potatoes are fork-tender, about 20 minutes. Drain and cool. When potatoes are cool enough to handle, slice each into quarters.
Meanwhile, cook bacon in a hot skillet until crisp. Drain on paper towels. Chop bacon into small pieces.
Transfer potatoes to a large bowl; add bacon and scallions, mayo, vinegar, parsley, salt and pepper. Mix until blended.
Yields 4 servings, 3/4 c. each (4 points per serving)
As I am always trying to eat healthy (not succeeding right now) this recipe combined a black bean recipe I had to add the meat my husband craved. He loves this recipe.
It also freezes well. I usually freeze rice in 2 cup ziploc bags and stack them in my freezer. Hope you like this.
Title: W W Black Bean And Sausage Soup
Categories: Healthy,soups/stews
1 lb mild italian sausage
1 t olive oil
1 onion,finely chopped
2 cloves garlic,minced
1 cn Rotel diced tomatoes and
-green chiles
2 cn black beans,rinsed & drained
4 c low sodium chicken broth
1/2 c chopped cilantro
3 c cooked rice
[Note: ****]
Spray large nonstick pan with Pam.
Add sausage.
Cook until browned on all sides.
Drain on paper towels.
Cool.
Cut into coins and then cut in 1/2 again.
Heat oil in same pan.
Add onion.
Cook until translucent.
Add garlic and Rotel.
Reduce heat.
Simmer about 10 minutes.
Add beans and broth.
Simmer another 10 minutes.
Transfer 2 cups of bean mixture to a blender.
Puree.
Stir puree and sausage into soup.
Simmer uncovered for 5 minutes.
Remove from heat.
Stir in cilantro.
To serve:
Put 1/2 cup cooked rice in bottom of bowl and add 1 1/2 cups soup.
Ww = 6 pts.
6 servings
Four servings, five points per serving.
4 boneless, skinless chicken thighs, cooked and shredded (if possible)
10 3/4 oz Campbell's 98% Fat-Free Cream Of Broccoli Soup
10 3/4 oz fat-free skim milk
1 1/2 cup Swanson Natural Goodness Chicken Broth
4 medium Yukon Gold potatoes
1/2 cup Breakstone's Free Fat-Free Sour Cream
Instructions
1. Combine potato, broth and thyme in a medium-size pot. Bring to a boil, partially cover and cook until potatoes are tender, about 15 minutes. Drag out your potato masher (buy one if you don't already own one - there is no need to grab a blender for this) and mash away.
2. Add remaining ingredients to pot; simmer until hot, about 3 minutes. (Do not allow to boil.) Stir often to allow shredded chicken to shred even further.
This gets super thick, really good and filling.
crab and corn bisque
POINTS® Value | 3
Servings | 4
Preparation Time | 20 min
Cooking Time | 30 min
Level of Difficulty | Easy
1 Tbsp butter
1/2 cup celery, chopped
1/2 cup onion(s), chopped
14 3/4 oz canned cream-style white corn
1 1/2 cup fat-free chicken broth
1 Tbsp sherry cooking wine
1/2 Tbsp Dijon mustard
1/2 tsp Worcestershire sauce
2 piece bay leaf
1/2 tsp celery seed
6 oz lump crabmeat
2 Tbsp 2% reduced fat milk
1 Tbsp all-purpose flour
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
Melt butter in a large saucepan. Add celery and onion and cook until tender, about 5 minutes.
Add corn, broth, sherry, mustard, Worcestershire sauce, bay leaves and celery seed; bring to a boil, reduce heat and simmer 15 minutes. Stir in crabmeat.
Combine milk with flour and whisk into soup; cook until thick and creamy, about 5 minutes. Season to taste with salt and pepper. Remove bay leaves and serve. Yields about 1 cup per serving.
POINTS® Value | 5
Servings | 4
main meals |
10 3/4 oz Campbell's 98% Fat-Free Cream Of Chicken Soup
9 oz frozen mixed vegetables
1 cup cooked light meat chicken, cubed, shredded, or sliced
1/2 cup fat-free skim milk
1/4 cup Egg Beaters Egg Beaters
1 cup Bisquick Reduced-Fat Baking Mix
Preheat oven to 400. In a 9 inch pie plate mix soup, vegetables, and chicken.
Mix milk, Egg Beaters, and baking mix. Pour over chicken mixture. Bake 30 minutes or until golden.
Delicious and filling and only 5 points per serving! I didn't have hot sauce, so I topped my finished chili with picked jalapeno pepper rings. Enjoy! Jolene
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound lean ground beef
1 can diced tomatoes -- (28 ounces) undrained
1 medium onion -- chopped
1 medium green pepper -- chopped
1 can fat-free vegetarian chili -- (15 ounces)
1 can tomato sauce -- (8 ounces)
2 tablespoons chili powder
2 tablespoons minced fresh parsley
1 tablespoon dried basil
2 teaspoons ground cumin
4 garlic cloves -- minced
1 teaspoon dried oregano
3/4 teaspoon pepper
1/8 teaspoon hot pepper sauce
6 tablespoons shredded reduced-fat cheddar cheese
1 tablespoon minced chives
In a nonstick skillet, cook beef over medium heat until no longer pink; drain. Transfer to a 3-qt. slow cooker. Add the tomatoes, onion, green pepper, chili, tomato sauce, chili powder, parsley, basil, cumin, garlic, oregano, pepper and hot pepper sauce. Cover and cook on low for 6-8 hours. Sprinkle with cheese and chives before serving. Yield: 6 servings.
NOTES : Nutritional Analysis: One serving (1-1/3 cups) equals 266 calories, 8 g fat (3 g saturated fat), 42 mg cholesterol, 759 mg sodium, 27 g carbohydrate, 8 g fiber, 23 g protein.
5 PPS
POINTS® Value | 9
Servings | 2
Preparation Time | 8 min
Cooking Time | 20 min
Level of Difficulty | Easy
main meals | This pasta dish serves two for a main meal, but it could also serve four as a light first course. For variety, substitute broccoli for the asparagus.
Ingredients
8 oz asparagus
2 tsp olive oil
3 medium garlic clove(s), finely chopped
1/8 tsp red pepper flakes
1/4 cup hot water
1/4 tsp table salt
1/8 tsp table salt
4 oz uncooked fettuccine
6 oz salmon fillet(s), skinless
1 Tbsp fresh lemon juice
Instructions
1.Snap off woody ends of asparagus; cut each stalk crosswise diagonally into 1-inch pieces.
2.In a large skillet, heat oil over medium-high heat. Add garlic and red pepper flakes; sauté 1 minute. Add asparagus and sauté 2 minutes. Stir in hot water and 1/4 teaspoon salt; cover skillet and cook asparagus 2 minutes or until almost tender. Uncover and cook 1 minute longer. Remove from heat and set aside.
3.Cook fettuccine according to package instructions. Meanwhile, place salmon in a microwave-safe bowl and sprinkle with lemon juice and 1/8 teaspoon salt. Microwave 2 to 3 minutes or until fish is just cooked through. Separate fillet into bite-size chunks, and mix gently with cooking juices in bowl.
4.Drain pasta and mix with asparagus in skillet; add salmon with juices, gently toss and serve.