Delicous Chickpea Burgers by Jillian Michaels

I just made last night another winner from Jillian Micheal's 30 Day Shred eating plan.  This recipe is exactly the same as the one on her site.  To change it up for next time, I would add some corn and peas and maybe add a bit of feta for additional flavor. 

You can top this burger with so many toppings:  shredded carrots, mushrooms, onions, avocado...you get the idea as they are endless!

Well, Jillian has done a whole Ripped in 30 day eating plan but she didn't include any pictures so I wanted to help entice you to make some of her recipes your self to help you get that mean body like Jillian's.


Ingredients:

 

19 oz chickpeas; rinsed
4 scallons
1 organic egg
2 tablespoons flour
1 tablespoon Fresh oregano; chopped
1/2 teaspoon cumin
1/4 teaspoon salt
2 tablespoons olive oil
2 6in whole wheat pita
1/2 cup low fat plain yogurt
2 tablespoons Sesame tahini
1 tablespoon Fresh lemon juice
1/3 cup parsley, flat leaf; chopped
1/4 teaspoon salt

Original recipe makes 4 Servings 

Directions:

Place chickpeas, scallion, egg, flour, oregano, cumin and 1/4 teaspoon salt in a food processor. Pulse, stopping once or twice to scrape down the sides, until a course mixture forms that holds together when pressed. Form into 4 patties. Heat oil in a skilled over medium-high heat. Add patties and cook until golden and beginning to crisp, 4 to 5 minutes. Carefully flip and cook.

Meanwhile, combine yogurt, tahini, lemon juice, parsley and 1/4 teaspoon salt in a medium bowl. Divide the patties among the pitas and serve with the sauce.

What about you?  Any good vegetarian burgers on your grill lately?

1 tablespoon olive oil
4 medium carrots, peeled,halved lengthwise, and sliced on bias
1 medium onion, halved lengthwise, cut crosswise into 1/2-inch wedges
1 (14-ounce) can light coconut milk
1/2 cup golden raisins
2 tablespoon curry powder
salt, to taste
pepper, to taste
1 cup chickpeas
2 cups vegetable broth
1-1/3 cups dry couscous
2 tablespoon chopped cilantro - See more at: http://vegweb.com/recipes/curried-couscous-chickpeas#sthash.KuZdPxiy.dpuf

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The Easiest and Best Pizza Dough Recipe Ever

This is the easiest and best pizza dough I have ever had.  You could not get any more healthy than this dough.
I made the usual pizza for my kids, Hawaiian and pepperoni.  I know boring but that's what they love but of course the options are endless!

Ingredients

(MAKES TWO CRUSTS):
1 teaspoon Active Dry Or Instant Yeast
4 cups All-purpose Flour
1 teaspoon Kosher Salt
1/3 cup Extra Virgin Olive Oil

Directions:

Sprinkle yeast over 1 1/2 cups warm (not lukewarm) water.
In a mixer, combine flour and salt. With the mixer running on low speed (with paddle attachment), drizzle in olive oil until combined with flour. Next, pour in yeast/water mixture and mix until just combined.



If you don't have a mixer, use your hands.  Both work great!

Coat a separate mixing bowl with a light drizzle of olive oil, and form the dough into a ball. Toss to coat dough in olive oil, then cover the bowl tightly with plastic wrap and store in the fridge until you need it.

***It's best to make the dough at least 24 hours in advance, and 3 or 4 days is even better.

Adapted from The Pioneer Woman



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The Best Red Lentil Soup Ever

Its that time of year, that nothing tastes as good or as filling than a good bowl of soup.  I love this soup and I have made many lentil soups but I always go back to this recipe.  Yes, it is that good, so good that I have made so many variations.  I also have memorized the original recipe.  Most of the ingredients you should have on hand.  Every time I have company over for lunch, they get a bowl of this nutritional and yummy soup!

I cup Red Lentils
I tbsp Vegetable Oil

I Onion- chopped
2 Cloves garlic- finely chopped

3 carrots chopped

3 stalks celery
I tsp cumin or curry powder
4 cups vegetable or chicken broth
1/4 tsp pepper
1 tbsp lemon juice (or to taste)
2 tbsp chopped fresh cilantro (optional)
Dash of hot pepper sauce - optional

Directions

1. Place lentils in a sieve and rinse.
2. Heat oil in large saucepan. Add onions and cook gently until tender and fragrant. Add garlic, cumin, celery and carrots and cook until fragrant- about a minute or two.
3. Add rinsed lentils to stock. Bring to a boil. Reduce head and simmer gently 30 to 35 minutes or until lentils are very tender and mixture is thick. Stir in lemon juice, salt and pepper to taste.
4. If soup is too thick, add stock or water. Adjust seasoning. Sprinkle with chopped fresh cilantro.

Number of Servings: 6

Nutritional Info

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 82.8

• Total Fat: 2.6 g
• Cholesterol: 0.0 mg
• Sodium: 637.3 mg
• Total Carbs: 11.9 g
• Dietary Fiber: 3.3 g
• Protein: 3.4 g

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Chili Black Bean Burgers by Jillian Micheal

I just made last night another winner from Jillian Micheal's 30 Day Shred eating plan.  This recipe is exactly the same as the one on her site.  To change it up for next time, I would add some corn, carrots, peas any or all and maybe add a bit of feta or blue cheese for additional flavor.  I also don't think the agar powder is a necessity but I added it anyway.  I will keep you posted  once I make this dish again. 

You can top this burger with so many toppings:  cheese slice, tzakiki,hummus, mushrooms, onions, avocado...you get the idea as they are endless!

Well, Jillian has done a whole Ripped in 30 day eating plan but she didn't include any pictures so I wanted to help entice you to make some of her recipes your self to help you get that mean body like Jillian's.

 

Serve on whole grain buns, lettuce wrap, pita, high fibre wrap.

 

1 teaspoon olive oil
1/2 cup minced red onions
1/2 cup chopped and seeded organic Roma tomatoes
1 - 3 teaspoon minced jalapeno peppers (more if you like it hot)
1 clove garlic, minced
1 teaspoon ground chili powder
1 - 15 ounce can low sodium black beans, rinsed and drained*
1/2 cup dry whole wheat breadcrumbs
2 tablespoons low sodium barbecue sauce
1 tbsp plain agar powder (available from health food stores/Chinese stores etc) with 1 tbsp water

 

Heat oil in nonstick skillet over medium heat. Add to the pan the onion, tomato, jalapeno, garlic and chili powder and sauté 5 minutes.

 

Cool slightly. Using fork, coarsely mash beans in bowl. Combine with onion mixture, breadcrumbs, 2 table- spoons of the barbecue sauce and agar powder and water.

Shape mixture into four 1/2-inch-thick patties.

 

If grilling, oil the rack or spray grill rack with nonstick spray, then heat up coals to medium heat. If cooking on stove top, heat a 1 teaspoon olive oil over medium heat. Place patties on grill or in skillet and cook until golden brown and heated through, about three minutes per side.

Weight Watchers Point +4

 

Per Serving: 175 Calories; 3g Fat (12.8% calories from fat); trace Saturated Fat; 9g Protein; 30g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 572mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates. 

What about you?  Any good vegetarian burgers on your grill lately?

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Jillian Micheal's Stuffed Quinoa Peppers

Oh how I heart Jillian Micheal's.

This is one of HER recipes.  I have copied it exactly. Why you might ask?  Well, Jillian has done a whole Ripped in 30 day eating plan but she didn't include any pictures so I wanted to help entice you to make some of her recipes your self to help you get that mean body like Jillian's.

This one is a keeper.  I only made three peppers because that is all I had on hand at the time.  They kept in the fridge for about 4 days, when I devoured the last one.  The peppers make a perfect little bowl that you can't over stuff .  I cheated a little and skipped the marinara sauce but added a little bit of feta cheese to the finished product.

This one is from her Ripped in 30 Vegan Eating Plan.

3/4 cups uncooked quinoa4 large red, green or yellow bell peppers
1 tablespoon olive oil
1 onion, chopped
3 ounces cremini or button mushrooms, sliced (about 1 cup)
2 garlic cloves, chopped
1/4 teaspoon crushed red pepper flakes (optional)
1 tablespoon tomato paste
1 medium zucchini, halved lengthwise and thinly sliced crosswise
14 ounces diced tomatoes, drained
1 tablespoon fresh oregano, chopped, or 1 tsp dried
1/4 teaspoon salt
1/4 teaspoon black ground pepper
2 cups marinara sauce, for serving

Preparation

Preheat oven to 350°F.
In a small saucepan, bring 1 1/2 cups water to a boil. Place the quinoa in a strainer and rinse under cold running water until the water runs clear. Stir the quinoa into the boiling water, cover, and simmer until the quinoa is tender and the water is absorbed, about 15 minutes. Let stand, covered, for 5 minutes. Fluff with a fork and set aside.

Meanwhile, use a sharp paring knife to cut out the core from the peppers. Pull out any seeds and rinse the peppers inside and out. Place them cut side down on a microwave-safe plate. Microwave on high power until slightly softened, 3 to 4 minutes. Set aside to cool.
In a large skillet, heat the oil over medium heat. Add the onion, mushrooms, garlic, and crushed red pepper, if using. Continue to cook, stirring occasionally, until the mushrooms are golden brown, about 8 minutes.

Stir in the tomato paste and cook for 1 minute. Stir in the zucchini, tomatoes, oregano, and salt and pepper and cook for about 2 minutes. Stir in the quinoa and remove the pan from the heat.

Place the peppers cut side up in a medium roasting pan. Spoon the filling into the peppers and fill the pan with water 1/2 inch deep. Bake until the peppers are tender and the top of the filling is lightly browned and crunchy, about 30 minutes.

Meanwhile, in a small saucepan, heat the marinara over low heat. When the peppers are cooked, place one on each of four plates. Spoon the sauce alongside or on top and serve.

Enjoy!

Makes 4 servings.
Prep Time: 5 mins
Cook Time 1 hr
Total time: 1 hr 5 mins

Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 297.9
Total Fat: 7.9 g
Sodium: 563.9 mg
Total Carbohydrate: 49.1 g
Protein: 9.7 g

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Weight watchers Alfredo with shrimp

This dish is such a treat in our house.  It is so good and you really feel like you are totally cheating but you are not.  This dish is lightened right up.  You can substitute the shrimp for chicken.  Also I have switched up the vegetable to green beans, asparagus, peas, peppers.  Its all in the sauce baby!

Ingredients:

Serves 6

2 teaspoons extra-virgin olive oil
4 medium garlic cloves, minced
3 tablespoons all-purpose flour
1/4 to 1/2 teaspoon red pepper flakes (as desired)
One 12-ounce can evaporated skim milk, warmed
1/2 cup nonfat milk, warmed
1/2 cup grated Parmesan cheese
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 cup chicken broth or additional milk, for thinning (as needed)
8 ounces whole wheat fettuccine noodles
2 cups cooked shrimp

3 cups frozen broccoli

Directions:

1. Prepare the sauce: In a medium saucepan, heat the oil over medium heat. Add the garlic and cook until it is fragrant and lightly browned, about 1 minute. Whisk in the flour and red pepper flakes and stir until flour is lightly browned.  Meanwhile, cook the pasta according to the directions adding the broccoli the last few minutes of cooking time.

2. Very gradually add the warmed evaporated milk, whisking it into the flour a little at a time. Add the other milk too. Heat the mixture until boiling, whisking constantly (as you whisk, the flour will begin to dissolve into the warmed liquid). Then turn down the heat to a simmer and whisk in the cheese, salt and pepper. Continue to simmer, stirring often, until the sauce has thickened a bit (it will thicken more upon standing too). If it happens to become too thick, just thin it out a little with some chicken broth or more milk.

3. Assemble your pasta dish: Place hot pasta and broccoli in a large serving dish. Pour sauce over and add shrimp. Toss together until everything is coated with the sauce. Add salt and pepper, as desired. 

I topped mine with a few real bacon crumbles and green onion.

Calories: 249 Fat 3.5 Carbs 31 Fibre 2 Protein 22 grams

Weight Watcher Point Plus 6+

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Sweet Mini Turkey Muffins with Caramelized Onions

Yum!  My kids adore these little bite size meat muffins.  I make a whole batch (12 muffins) and they are gone before we all go to bed.  They just call out, when you open the fridge.  These gems are 3 points + weight watchers each so if you are following weight watchers than best not open the fridge after dinner.

If you don't have the time to caramelize the onion, than just chop it up and add it raw.  Caramelizing it, just brings out a real yummy sweet flavor but both methods are good.

Ingredients:

• 2 lbs. ground turkey
• 3 egg whites
• 1 cup or so shredded zucchini
• 1 cup salsa
• 1 cup quick cooking oats
• ½ tsp ground cumin
• 2 tsp dry yellow mustard
• 2 tsp black pepper
• 2 tsp chipotle pepper spice
• 1 tsp salt
• 2 diced celery stalks
• 1 sweet onion, caramelized with a little bit of EVOO or oil spray

Directions:

Pre heat oven to 375 and spray muffin pay with some cooking spray (or coat with a little olive oil) 

Mix all the ingredients in one large bowl until well combined.  Use your hands.   Roll the mixture into balls and place each one in the muffin pan.

Bake for 40 minutes or until cooked through.

Makes 12 muffins.

Nutrients per muffin: Calories: 121; Total Fat: 1.5g; Saturated Fat: 0.4g; Cholesterol: 37mg; Carbohydrate: 6.4g; Dietary Fiber: 1.2g; Sugars: 0.9g; Protein: 19.6g

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No Fry Chicken Tenders for Under 100 Calories 3 points +

Have you heard the news lately about chicken fingers/ tenders at fast food restaurants?  If not check out the article here.  They are made out of some very nasty stuff, including 50 percent skeletal muscle.  Eeek!  I'm sure you can find some decent frozen ones in the super market but at least you know now, to be sure to check out the label!  But, these ones are so easy, you really won't save too much time buying the frozen ones and these ones you know exactly what goes into them! 

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Weight Watchers Sweet Sticky Spicy Asian Lettuce Wraps

Love the lettuce wraps at PF Changs?  Well, these are even better!

This is my 15 year old son's favorite dish of all time.  He even helps me cook this one because he just cant wait to get his paws on one of these wraps.  I have this as a main course with a vegetable and a side of brown rice.  My husband adds the rice right in the wrap but I prefer it on the side.

This would make an excellent appetizer as well.

Sauce:
1/2 cup hoisin sauce
2 tsp. sesame oil
2 tbsp. rice vinegar

For the Pork:
2 tbsp. peeled and finely chopped fresh ginger or jarred ginger
2 tsp. finely chopped red jalapeno pepper (use more or less to your taste)
2 cloves garlic, minced
1 1/4 lb. lean ground pork
2/3 cup chopped water chestnuts
2 tsp. toasted sesame seeds (optional)
2 heads Boston butter lettuce or iceberg lettuce

Directions:

Sauce:
In a medium bowl, whisk together hoisin sauce, sesame oil, and rice vinegar.

Pork:
Spray and heat oil spray in a large skillet set over medium-high heat. Add ginger and jalapeno pepper. Sauté for 1 minute. Add garlic and sauté for additional 30 seconds. Add ground pork and cook, crumbling with a wooden spoon, until the pork is cooked through.  Transfer the pork mixture to a large bowl lined with paper towel. That will help to soak up some of that extra fat from the pork.
Return and stir the pork mixture back into the skillet and add the hoisin sauce. Turn the heat to medium-low and simmer for 3 to 4 minutes.
Transfer the pork mixture to a serving platter. Sprinkle with sesame seeds. Wash and dry the leaves of two heads of Boston butter lettuce. Serve with the wraps and allow everyone to scoop some of the pork mixture into the lettuce leaves to make individual wraps.

Eat with your hands!

Serves 4 as main course-we get about 3-4 each depending on how full you make your wraps

Calories without sauce 227  Fat 5 g Carbs 3 Protein 38 Fibre 1 
Weight watcher points + 5

You could sub the pork with chicken, turkey or even tofu.

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Not Your Grannys Meatloaf Recipe-Under 200 Calories

One of my favorite stick to your ribs recipes is good ol' fashion meatloaf. I loved this dish with buttery mashed potatoes and peas. So good. I have come up with a variation to make my Granny's meatloaf much more healthy but equally as good.

Sweet and Tangy Turkey Meatloaf Recipe:(Makes 6-8 servings)

 

Ingredients:
1 pound extra lean ground turkey
1 cup plain bread crumbs
1 egg
1/2 teaspoon garlic powder
1 teaspoon Worcestershire sauce
1/3 cup ketchup
1/4 cup milk
1/2 cup diced onion (optional)

Glaze:
1/4 cup ketchup
1/4 cup brown sugar

Directions:

Preheat oven to 350 degrees F. In a large bowl, combine turkey, breadcrumbs, egg, garlic powder, Worcestershire sauce, ketchup, and milk (onion if using).  Place in a greased 9x5 inch loaf pan. Cook for 40-50 minutes. In a separate bowl combine ketchup and brown sugar. Remove meatloaf from oven after it has cooked, spread on glaze and cook for an additional 20 minutes.  Cook until 165 or until no pink and juices run clear.

Based on 8 servings
Calories 200

Points + ww 5


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Spicy Grilled Turkey Grilled Burger with Avacado for less than 100 calories

Who does not love a good juicy burger?  Well this made boy has the kick of heat and than a cool down with the creamy avocado.  Yum!  It will not disappoint.

 

Ingredients:

1 pound ground turkey (85% lean)
1/8 cup water
2 tablespoons minced onions
1 small garlic clove, minced
1/2 teaspoon salt
1 teaspoon ground black pepper
1 teaspoon sriracha sauce...my new found love
1/4 teaspoon paprika
1 avocado, thinly sliced.

Instructions:

 

1. Combine all ingredients in mixing bowl and mix with hands until seasonings are evenly distributed. Allow to set at room temperature for about 10 minutes, or refrigerate for up to overnight.
2. Form meat into 8 patties. Grill according to grill instructions, just until done, flipping patties halfway through grilling time.

Top with other delicious topping such as cheese, lettuce, tomatoes.  Even skip the bun and have a lettuce bun instead for even less calories.  Serves 8

Patty alone is:

99 calories
4.4 fat
2.6 carbs
1.8 fibre
13 protein

points + 3

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Faux Alfredo made with Greek yogurt

This is a Middle Eastern adaptation using any pasta–fusilli, elbow macaroni, penne, shells, etc. It is just as tasty eaten cold or warm, and is a quick fix for a hurry up meal. Sahtain!–to your health!

• 1 (16 ounce) package pasta (any shape)
• 1 tablespoon butter
• 2 cups plain greek yogurt
• 4 cloves garlic, minced
• 1 teaspoon salt
• 2 tablespoons chopped fresh parsley
• 3 tablespoons pine nuts (optional)
• 2 cups cooked chicken
• bunch sliced mushrooms
• frozen peas 

Directions

1. Cook the pasta in a large pot of boiling salted water until al dente.
2. Using a mortar and pestle, mash the salt and garlic cloves together into a paste. Warm the yogurt slightly in a sauce pan. Remove a small amount of warmed yogurt from the pan, and stir together with the garlic paste. Stir this mixture into the remaining yogurt in bowl.  Sautee mushrooms and add frozen peas until thawed.  Add yogurt and chicken to vegetables.
3. Drain the pasta, and rinse in cold water. Place in a casserole or deep serving dish, toss with 1 tablespoon butter or margarine. Toss with half of the garlic-yogurt sauce. Spread the remaining sauce over the pasta. Garnish with the parsley.
4. For a very special dish, brown the pine nuts in 2 tablespoons butter or margarine. Pour over the parsley. Serve immediately.

Per Serving: Calories: 294 | Total Fat: 10.6g : Protein: 27

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Super Healthy Clean Pizza Crust

Once you eat this, you will never buy frozen pizza's again.  This is not my original recipe because the one from Pioneer Woman cannot be changed.  It can named a classic and should go down in history.  It sure is good enough for that name!

• FOR THE CRUST (MAKES TWO CRUSTS):
• 1 teaspoon Active Dry Or Instant Yeast
• 4 cups All-purpose Flour
• 1 teaspoon Kosher Salt
• 1/3 cup Extra Virgin Olive Oil

To make the dough all you need to do is:

Sprinkle yeast over 1 1/2 cups warm (not lukewarm) water.
In a mixer, combine flour and salt. With the mixer running on low speed (with paddle attachment), drizzle in olive oil until combined with flour. Your hands work if you don't have a mixer plus you get a mini workout too. Next, pour in yeast/water mixture and mix until just combined.

Coat a separate mixing bowl with a light drizzle of olive oil, and form the dough into a ball. Toss to coat dough in olive oil, then cover the bowl tightly with plastic wrap and store in the fridge until you need it. ***It's best to make the dough at least 24 hours in advance, and 3 or 4 days is even better.

My kids love the classic Hawaiian pizza so on ours went pizza sauce, canned pineapple (drained and dried, as much as possible), honey ham and mozzarella cheese.

Makes 16 very generous pizza slices.  Per slice of dough only.

Nutrition Facts

Serving Size 36 g

Amount Per Serving

Calories  150 Calories from Fat  41

% Daily Value*

Total Fat  4.5g 7%

Saturated Fat  0.7g 3%

Cholesterol  0mg 0%

Sodium  148mg 6%

Total Carbohydrates  24.0g 8%

Dietary Fiber  0.9g 4%

Protein  3.3g

Vitamin A 0% • Vitamin C 0% Calcium 0% • Iron 8%

Nutrition Grade B

* Based on a 2000 calorie diet

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Spicy Crab and Vegetable Spring Roll

I love spring rolls.  They can be filled with almost anything.  They are such a great low carb snack or light lunch.  I haven't yet tried them baked but I it is definitely on my list of  'recipes to try'.  I used store bought sweet and spicy Thai dressing from the Asian section of my grocery store.

 Spicy Crab and Spring Rolls Recipe

• 4 oz. cooked crab meat, gently shredded apart with your fingers ( I used imitation crab meat)
• 1 tbsp. light mayo
• 1 tsp. Sriracha sauce depending on hot much spice you want
• 1 large mango, peeled and cut into long thin strips
• 1 ripe avocados, peeled and cut into slices
• 4 cups thinly shredded carrots
• several handfuls of fresh cilantro leaves
• 1 cup cucumber in long slices
• 8 rice paper wrappers

1. Submerge a spring roll wrapper into warm water for 15 seconds, until it is completely soft and pliable. Using both hands, lift it out and spread it flat on a non-sticky surface.
2. Mix the crab with mayo and hot sauce
3. Pile some carrtos, crab, an avocado slice, cucumber and a mango slice on the wrapper.  Lift the edge of the wrapper over the filling and tuck it over into the beginnings of a roll, you need to stretch it a bit, but it’s a delicate balance to stretch it to its max while not accidentally tearing it. Fold in the flaps from the adjacent sides to close those edges, then continue to roll it up tightly – it’s like rolling a burrito or a wrap – and seal it shut.
4. Place on a platter and continue with the remaining wrappers and filling.

Serve with dipping sauce.

Calories per roll 82
Fat 4.5
Carbs 8
Fibre 3
Protein 2

WW points + 2

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Vegetarian Cabbage Rolls

I wanted to make some caggabe rolls for my family minus the meat.  I used chopped mushrooms to be like the texture of ground beef.  No one noticed but you do have to like mushrooms. 

1-1/2 cups chopped fresh mushrooms

1 cup diced zucchini

3/4 cup chopped green pepper

3/4 cup chopped sweet red pepper

3/4 cup vegetable broth

1/2 cup brown rice

1 teaspoon dried basil

1/2 teaspoon dried marjoram

1/2 teaspoon dried thyme

1/4 teaspoon pepper

1 large head cabbage

6 tablespoons shredded Parmesan cheese, divided

2 teaspoons lemon juice

1 (8 ounce) can tomato soup

1/8 teaspoon hot pepper sauce

Directions:

1. In a large saucepan, combine all the ingredients up to the cabbage. Bring to a boil over medium heat. Reduce heat; cover and simmer for five minutes. Remove from the heat and let stand for five minutes.
2. Meanwhile, cook the cabbage in boiling water just until the leaves fall off head. Set aside eight large leaves for rolls (refrigerate the remaining cabbage for another use). Cut out the thick vein from each leaf, making a V-shape cut. Overlap cut ends before filling. Stir four tablespoons Parmesan cheese and lemon juice into the vegetable mixture.
3. Place a heaping 1/3 cupful on each cabbage leaf and fold in the sides. Starting at an unfolded edge, roll to completely enclose the filling.
4. Combine the tomato sauce and hot pepper sauce and pour 1/3 cup into a 2-quart baking dish. Place cabbage rolls in the dish and spoon the remaining sauce over top.
5. Cover and bake at 400 degrees F for 15 minutes or until heated through. Sprinkle with remaining Parmesan cheese.

2 pieces of cabbage is approx. ww 4 points plus


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Crockpot Spicy Asian Chicken

This Asian-inspired take on tasty, slow-simmered comfort food is so easy and absolutely delish and so much healthier than take-out! Plus, sometimes there’s no time for anything more than setting it and forgetting it. Forgetting it is a little tough when it smells this good, though. Try this scrumptious honey sesame chicken and keep dinner simple, folks. All you need are a bunch of basic ingredients and a patient sense of smell!

• 6-8 boneless, skinless chicken thighs or 4 chicken breasts (about 2 pounds)
  Salt and pepper
  1/2 cup diced onion
• 2 cloves garlic, minced
• 1 cup honey
  1/4 cup ketchup
• dash hot sauce, as spicy as you like
• 1/2 cup low-sodium soy sauce
  2 tablespoons vegetable oil or olive oil
  1/4 teaspoon red pepper flakes
  4 teaspoons cornstarch
• 1/3 cup water
  2 cups minute rice, optional
  1 1/2 cup any color peppers
• 1/2 tablespoon (or more) sesame seeds
• 3 scallions, chopped

Directions

Place chicken in Crock Pot and lightly season both sides with salt and pepper.In a medium bowl, combine onion, garlic, honey, ketchup, soy sauce, oil, hot sauce and red pepper flakes. Pour over chicken. Cook on low for 3-4 hours, or high for 2 hours. Remove chicken to a cutting board, leaving sauce. Shred chicken into bite-sized pieces; set aside. Prepare rice according to package instructions. In a small bowl, dissolve 4 teaspoons cornstarch in 1/3 cup water; add to crock pot. Stir to combine with sauce. Cover and cook sauce on high for ten more minutes, or until slightly thickened. Add chicken back with the peppers.   Add cooked rice to 4 plates, top with chicken/ sauce and spoon over top. Sprinkle evenly with sesame seeds and chopped scallions.

Enjoy!
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Super Quick Shrimp Stir Fry

A simple stir-fry that’s ready in thirty minutes! Stir-fry's are such a great way to get your veggie in for the day.  Fresh shrimp (could use chicken), crisp-yet-tender vegetables, a hint of soy and the zing of ginger. Stir-frying is quick, so it limits nutrient loss. This shrimp and vegetable stir-fry is fast food that’s healthy, too. Serve on brown rice.

1⁄3 cup reduced-salt soy sauce
1⁄4 cup white wine
2 tablespoons cornstarch
11⁄2 teaspoons grated peeled fresh ginger
1 tablespoon vegetable oil
2 garlic cloves, finely chopped
500 g large raw shrimp, peeled and deveined
250 g broccoli florets
1 large red pepper, cut into strips
1 large yellow pepper, cut into strips
120 g snow peas
100 g whole baby corn
1⁄2 cup sliced water chestnuts, optional
4 green onions, cut diagonally into 5 cm pieces

Directions

1. Blend 2⁄3 cup water, the soy sauce, wine, cornstarch and ginger in a small bowl until smooth. Set aside.
2. Heat the oil in a large wok or large deep frying pan over medium-high heat until hot. Stir-fry the garlic until soft, about 2 minutes. Add the shrimp and stir-fry until pink, about 3 minutes. Remove the shrimp with a slotted spoon and set aside. Add the broccoli florets to the wok and stir-fry until they are bright green, about 2 minutes. Add the red and yellow pepper strips and snow peas and stir-fry until they are just tender but still crisp, about 1 minute longer.
3. Return the shrimp to the wok. Add the baby corn, water chestnuts and green onions. Pour in the sauce mixture and stir-fry the shrimp and vegetables until the sauce thickens and boils, about 1 minute. Serve.

Nutritional information

PER SERVING

233 calories
24 g protein
7 g total fat

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