Sunday, February 25, 2007

Spinach & Feta Quesadilla

You will need:
cooking spray
1 medium shallot(s), minced
1 medium garlic clove(s), minced
10 oz chopped frozen spinach, thawed and squeezed dry
1/4 cup feta cheese(I prefer to use the reduced fat,or even fat free) crumbled
1/2 cup grated Parmesan cheese, such as Parmigiano Reggiano
2 Tbsp fat-free creamer, such as half-and-half
1/4 cup canned cannellini beans, drained, rinsed and mashed
1/4 tsp black pepper
1 tsp fresh lemon juice
4 medium flour tortilla(s), 6-inch
1 medium lemon(s), quartered

Coat a 10-inch skillet coated with cooking spray and heat over medium-high heat. Add shallot and garlic and sauté 1 minute; stir in spinach. Cook until spinach is hot and liquid evaporates, about 3 minutes; remove from heat.
Add feta and Parmesan cheeses, creamer, beans, pepper and lemon juice to skillet; stir until well-combined.
Spread 1/2 cup of spinach mixture on half of each tortilla; fold tortillas in half to enclose filling.
Recoat skillet with cooking spray. Place 2 folded tortillas in skillet and brown over medium heat, about 2 to 3 minutes per side; set aside and cover to keep warm. Repeat with remaining tortillas.
Cut each tortilla in half to form quarters. Serve with lemon wedges. Yields 2 quarters per serving.
~WW recipe

Cool Tuna Wraps

Serve with fresh fruit for a delicious quick lunch.
Servings: 6

You will need:
• 2 tablespoons lime juice• 1/2 cup fat-free mayonnaise• 1 tablespoon soy sauce, low sodium• 1 tablespoon sugar• 3 cups cabbage, shredded• 1 medium carrot, shredded• 3 each green onions, thinly sliced• 2 tablespoons fresh cilantro, chopped• 1 - 6 ounce can water-packed tuna, drained and flaked (White Albacore is best!)• 1 medium red bell pepper, cut in thin strips• 6 fat-free flour tortillas• 18 large spinach leaves, whole, washed and patted dry
In a small bowl, whisk together lime juice, 2 tablespoons of the mayonnaise, soy sauce and sugar.
Add cabbage, carrot, green onion, cilantro and tuna to soy sauce mixture and toss. Cut bell pepper into 24 thin strips.
For each wrap, spread tortilla with 1 tablespoon of the remaining mayonnaise. Top evenly with 1/2 cup of the tuna mixture. Cover with 2 or 3 spinach leaves and 4 bell pepper strips. Roll up tortilla tightly and cut diagonally in half. Serve with your favorite fresh fruit.

Per Serving: 110 Calories
Trace Fat (2.2% calories from fat)

~Low Fat Lifestyle Recipe

Wednesday, February 14, 2007

Chicken and Chile Wraps

You will need:

1 small poblano chile *
1/4 cup reduced-calorie mayonnaise
4 medium whole wheat tortilla(s)
1 cup romaine lettuce, chopped
12 oz cooked boneless, skinless chicken breast, cut into strips
2 Tbsp chives, fresh, minced
1/2 medium avocado, sliced

*Place chile over stovetop flame; char on all sides, about 5 minutes.Remove chile from flame and place in a paper bag; close bag and set aside to steam for 15 minutes. Remove chile from bag and remove blackened skin with your hands, under running water. Core, seed and chop chile; set aside.(This way is the "if you have time" method, otherwise, just use a can of prepared roasted mild chiles to substitute the poblano chile) *
Spread 1 tablespoon of mayonnaise over each tortilla and top each with 1/4 cup of lettuce. Arrange 1/4 of chicken in a strip down the center of each tortilla; top each with 1/4 of chile, chives and avocado.
To serve, fold the bottom third of each tortilla toward the middle. Then fold the left side to the center and the right side to the center; serve. Yields 1 wrap per serving.

So easy, and so delicious! For vegetarians, Morningstar Farm brand "chicken" strips works wonderful, as well as the Boca brand Chick'n patties. Just cut into strips after preparing; I highly reccomend the spicy flavor.

~WW recipe

Tuesday, February 13, 2007

Sauteed Tilapia with Almonds and Cherries

You will need:

1 Tbsp almonds, sliced
1 pound raw tilapia, four 4 oz fillets
1/4 tsp table salt
1/4 tsp black pepper, freshly ground
3 tsp olive oil, extra-virgin, divided
1 small onion(s), chopped
2 Tbsp wine, dry white
1/2 cup cherries, sweet, pitted, halved
1/3 cup vegetable broth, reduced-sodium, fat-free
1/2 tsp dried thyme

Toast the almonds in a large nonstick skillet set over medium-low heat until golden, shaking the pan often, about 4 minutes. Transfer to a bowl.
Season fish with salt and pepper. Heat 2 teaspoons of oil in the skillet, then add the fish. Cook until firm and lightly browned, about 2 minutes, then flip and cook about 2 more minutes. Remove fish to four serving plates.
Heat the remaining teaspoon of oil in the skillet, then add the onion. Cook until softened, about 2 minutes. Add the wine; loosen any browned bits of food on the bottom of the pan with a wooden spoon. Cook for 20 seconds, then add the cherries, broth and thyme. Heat until simmering; cook for 30 seconds to reduce slightly. Divide the sauce and toasted almonds among the fish. Serve at once.

~WW recipe

Saturday, February 10, 2007

Yogurt Fruit Dip

You will need:

8 oz. nonfat strawberry or other fruit-flavored yogurt

3 oz. nonfat cream cheese, softened

1 Tbsp. powdered sugar

1/4 tsp. vanilla extract

Place yogurt, cream cheese, sugar and vanilla in a blender or food processor and blend until smooth.Chill for 2 hours.Serve with a tray of fresh fruit.

With only 36 calories per serving (2 tablespoons) this is a very healthy and delicious way to liven up your fruit intake!!

Friday, February 9, 2007

Chipotle Potato Skins

A great weekend fun snack with so much less fat than regular potato skins.

You will need:

4 large potatos, baking-variety, cooked and quartered lengthwise
1 1/2 Tbsp olive oil
1 tsp chili powder, or chipotle chili powder
1/4 tsp hot pepper sauce
6 slice cooked Canadian-style bacon, finely chopped (or the Morning star farms veggie bacon strips work just as well)
3/4 cup shredded fat-free cheddar cheese (the part skim chedder does melt and taste slightly better)
2 medium tomatoes, diced
3 medium scallions, finely chopped
3/4 cup fat-free sour cream

Preheat oven to 425°F. Scoop out flesh of potatoes, leaving about 1/8th of potato flesh in potato. (Reserve remaining potato flesh for another use such as mashed potatoes.)
In a small bowl, combine oil, chili powder and hot pepper sauce. Using a pastry brush, brush insides of potato wedges with oil mixture. Place potato wedges in a single layer on a large nonstick baking sheet; sprinkle with bacon and cheese.
Bake until cheese melts and potatoes are heated through, about 15 minutes. Sprinkle with tomatoes and scallions; serve with sour cream on the side.
~WW recipe

Tuesday, February 6, 2007

Breakfast Muffins

These are great for an easy weekend breakfast, or a quick to go grab in the rushed mornings if made the night before and heated up in the microwave.
You will need:
Eggbeaters egg substitue (any of the flavored kind will do; I personally prefer the garden vegetable or southwest flavored for this recipie)

Pilsbury reduced fat croisant dough

Morning star farm brand veggie sausage patties (it may sound scary but they are delicious!) Although if you are reluctant to try the meatless items, Turkey sausage works as well.

Low fat shredded cheddar cheese

Preheat the oven to 325
Coat a muffin pan with Pam brand spray

Mold the dough into a cup form in the muffin pan.

Break apart the sausage patty, and crumble a little bit into each muffin cup. (Depending on how many muffins you are making will detrmine how many patties to use. Don't put too much in, the dough and egg mixture will expand.

Pour a small amount of the eggbeaters into each cup. Again, not too much!

Sprinkle with a little shredded cheddar cheese.

Bake in the over for about 20-25 minutes or until the tops become slightly golden.

Let cool and enjoy!!