Broiled Tilapia

We eat a lot of tilapia.  It's delicious and it goes on sale a lot.  That being said I tend to make tilapia the same 3 ways every time we have it for supper.

This recipe came off of the Weight Watchers website and it super easy and tasty.  These ingredients are things everyone has around the house.  If you don't have garlic herb seasoning just use garlic and onion powder (but I suggest getting some Mrs. Dash, I use it all the time).

Broiled Tilapia:
(Weight Watchers- 3 pp+)


4 tilapia fillets
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon lemon juice
2 teaspoon garlic herb seasoning

Preheat broiler and spray a roasting pan with non stick spray.

Season both sides of the fish with salt and pepper.  Place the fish in the pan, drizzle with lemon juice and sprinkle with the garlic and herb seasoning.

Broil until the fish is fork-tender, about 5 minutes.

Lighter Eggplant Parmesan

Happy Meatless Monday!!

This is the recipe that led me to pick up some eggplant at the farmer's market.  I figured that if I was going to try eggplant I should dump a bunch of cheese on it.  How bad can that be?  It was pretty dang good.

The one thing I was missing in this recipe was some different texture.  I think in a traditional Eggplant Parmesan the fried eggplant adds some crispiness to the dish.  Since I don't need to eat fried eggplant covered in cheese I'll stick with this lighter version.

Lighter Eggplant Parmesan:
(adapted from Skinnytaste- 8 WW pts)

1 large eggplant (2 lbs)
1 tbsp olive oil
12 oz fat free ricotta
1/4 cup + 2 tbsp Pecorino Romano
1/4 cup fresh parsley, chopped
1 medium egg
2 cups reduced fat mozzarella
3 cups tomato sauce
1 yellow tomato, seeded and roughly chopped or a hand full of small tomatoes
1 small white onion, diced
salt

Slice the eggplant into 1/4 inch thick slices. Lightly salt the slices and put in a colander to release excess moisture for about 1/2 hour. Lay on paper towels to soak up any extra moisture.























Preheat oven to 450°. Brush eggplant lightly with olive oil on both sides and place on cookie sheets. Bake for 20-25 minutes, turning half way through until eggplant is golden brown.

In a medium bowl combine ricotta, egg, parsley and 1/4 cup of grated cheese.

In a 9x12 baking dish, put a little sauce on the bottom of the dish and put a layer of eggplant to cover the bottom of the dish. Top with 1/3 of the ricotta cheese mixture, mozzarella cheese and sauce. Add 1/3 of the chopped tomatoes and onions.  Repeat the process twice with more eggplant, vegetables, and cheese.  Top with sauce and the mozzarella cheese and the remaining grated cheese.

Cover with foil and bake until cheese is melted and everything is bubbling, about 30 minutes at 400°. Remove foil and bake an additional 8-10 minutes. Take it out of the oven and let it sit about 10 minutes before cutting.

Corn Bread

I made chili the other night and decided that cornbread would be the perfect "side dish" to go with it.  I probably have a million cornbread recipes in all of the cookbooks on my shelf but most of them have never even heard of the word "diet".

I have this crazy old Weight Watchers cookbook and decided to pull it off the shelf and see what it had to offer.  I found this recipe and decided to give it a try.  The preparation was simple and while it's not a true southern corn bread it was delicious with my bowl of chili.

Corn Bread:
(adapted from Weight Watchers New Complete Cookbook- PP+ 3)

1 1/4 cups yellow cornbread
3/4 cup all purpose flour
3 teaspoons sugar
2 1/2 teaspoons baking powder
1/2 teaspoon salt
1 cup + 2 tablespoons low-fat buttermilk
1 egg
1/3 cup shredded cheddar cheese
3/4-1 cup frozen corn kernels

Preheat the oven to 400 degrees and spray an 8x8 pan with nonstick cooking spray.

In a large bowl combine the cornmeal, flour, sugar, baking powder, and salt.  Add the corn, cheese, milk, and egg.  Mix everything together and pour into the pan.

Bake until golden brown, about 20-25 minutes.  Cool on a rack for about 10 minutes, serve warm.

Broccoli Mac and Cheese

Macaroni and cheese is a staple dish in many households.  It's always an option in a "Meat + 3" or on a veggie plate.  While it's fantastic it's not the healthiest option.  I found this recipe online through Weight Watchers and substituted whole wheat pasta.

While it wasn't the most amazing mac and cheese I've ever had it was pretty good.  I loved the broccoli and the whole wheat pasta was delicious.

Broccoli Mac and Cheese:
(adapted from Weight Watchers, 7 pps+)

2 spray(s) cooking spray  
12 oz uncooked pasta, I used whole wheat (about 2 1/2 cups)  
1/8 tsp table salt, for pasta cooking water  
10 oz uncooked broccoli, small florets (about 2 1/2 cups)  
1 tsp salted butter  
1/3 cup(s) fresh bread crumbs  
3 Tbsp grated Parmesan cheese, divided  
2 1/2 cup(s) fat-free skim milk  
1/3 cup(s) all-purpose flour  
1/2 cup(s) (chopped) uncooked onion(s), diced  
1 cup(s) low-fat shredded Cheddar cheese, sharp-variety  
1 tsp Dijon mustard  
1 1/2 tsp table salt  
1/2 tsp black pepper, freshly ground  

Instructions:

Preheat oven to 375ºF. Coat a shallow 2-quart baking dish with cooking spray.

Cook pasta in a large pot of lightly salted boiling water according to package directions, adding broccoli to water 3 minutes before pasta will be done; drain pasta and broccoli and return to pot.

Meanwhile, in a large saucepan, melt butter over medium heat; add bread crumbs and cook, stirring often, until light golden, about 2 minutes. Remove from heat and transfer crumbs to a small bowl; stir in 1 tablespoon of Parmesan cheese and set aside.

In same saucepan (wipe clean if necessary), whisk together milk and flour until blended; add onion. Bring to a boil over medium-high heat, whisking frequently. Reduce heat to low and simmer until thickened, about 2 minutes.

Remove from heat and whisk in cheddar cheese, mustard, salt, pepper and remaining 2 tablespoons of Parmesan cheese. Pour over cooked, drained pasta and broccoli; toss to mix and coat.

Transfer to a baking dish and sprinkle top evenly with bread crumbs. Bake until bubbly at edges, about 20 to 25 minutes. Divide into 8 pieces and serve. Yields 1 piece per serving.

Buffalo Chicken Fingers

My favorite meal to make on Sunday nights is a large salad with chicken and buffalo yogurt salad dressing.  I found this recipe for buffalo chicken fingers on the Weight Watchers website and decided that they would fit perfectly.  I was right, they were really good and I didn't feel like I was eating something "diet".

Buffalo Chicken Fingers:
(Weight Watchers- 4 strips, 5 ppt+)

1 spray(s) cooking spray  
1 1/4 pound(s) uncooked boneless skinless chicken breast(s), cut into 16 strips total (or 1 1/4 lbs boneless, skinless tenderloins)  
1/2 tsp table salt  
1/2 tsp paprika  
1 tsp minced garlic  
2 Tbsp fat-free margarine  
4 tsp hot pepper sauce, I used Frank's  
 
Instructions:

Coat a large nonstick skillet with cooking spray and heat over medium-high heat.

Place chicken on a plate and sprinkle with salt and paprika. Add chicken to skillet and cook, turning occasionally until lightly browned and cooked through, about 5 to 7 minutes. Add garlic; reduce heat to low, stir and cook until fragrant, about 30 seconds.

Remove skillet from heat; stir in margarine and hot sauce until margarine melts.

Asian Glazed Chicken

This is another great recipe from Skinny Taste.  It's that time of the year and everyone is trying to lose weight, myself included.  There's no time like the present to start so that's what I'm doing.

This recipe was seriously good.  Mr. T asked me to put it on the menu rotation.  I didn't use drumsticks because we didn't have them.

Asian Glazed Drumsticks:
(Skinny Taste- 5pp+, 4 servings)

8 medium chicken breasts
Olive oil spray
1 cup water
1 tbsp Sriracha hot sauce (more or less to taste)
1/2 cup balsamic vinegar
1/2 cup soy sauce
4 teaspoons agave nectar
3 cloves garlic, crushed
1 teaspoon ginger, grated
2 tablespoons chives or scallions, chopped
1 teaspoon sesame seeds

In a heavy large saucepan, brown chicken on high for 3-4 minutes with a little spray oil. Add water, balsamic, soy sauce, agave, garlic, ginger, hot sauce and cook on high until liquid comes to a boil.
Reduce heat to low and simmer, covered for about 20 minutes.

Remove cover and bring heat to high, allowing sauce to reduce down, about 8-10 minutes, until it becomes a thick glaze, turning chicken occasionally. (Keep an eye on glaze, you don't want it to burn when it start becoming thick) Transfer chicken to a platter and pour glaze on top. Top with chives and sesame seeds and serve.

Fiesta Lime Rice

I've said before that we eat a decent amount of Mexican food.  Right now it seems to be our favorite.  I found this rice recipe and thought that it would work really well with our meals.

Fiesta Lime Rice:
(skinny taste - 4pp+, 4 servings)

1 1/2 cups cooked long grain rice
3/4 cup canned black beans, rinsed and heated
3/4 cup cooked corn, heated
1 large tomato, diced
1 large scallion, diced fine
2-4 tbsp chopped cilantro
1 tbsp fresh squeezed lime juice
salt to taste

In a large bowl, combine hot rice, heated corn, heated beans, tomato, scallion, cilantro, lime juice and salt if needed. Toss and serve.

Chicken Rollatini with Spinach alla Parmigiana

I'm trying new recipes!  Yay for me. 

This is a recipe from Gina's Skinny Taste blog.  I didn't wrap my chicken because I didn't get any chicken cutlets this week.  I just cut into a regular chicken breast and stuffed it with the spinach.  It probably made a difference as far as the points are concerned so take that into account when shopping/making this. 


















Chicken Rollatini with Spinach alla Parmigiana:
(Gina's Weight Watcher Recipes)

Servings: 8
Points: 4 pts • Points+: 5 pts

8 thin chicken cutlets, 3 oz each
1/2 cup whole wheat Italian seasoned breadcrumbs
1/4 cup grated parmesan cheese, divided
6 tablespoons egg whites or egg beaters
5 oz frozen spinach, squeezed dry of any liquid
6 tbsp part skim ricotta cheese
6 oz part skim mozzarella
Olive oil non-stick spray
1 cup pomodoro sauce or your favorite marinara sauce
salt and pepper to taste

Wash and dry cutlets, season with salt and pepper.  Preheat oven to 450°. Lightly spray a baking dish with non-stick spray.

Combine breadcrumbs and 2 tbsp grated cheese in one bowl and 1/4 cup egg beaters or egg whites in another.

Shred or finely chop 1.5 oz of mozzarella cheese and combine with remaining grated cheese, spinach (make sure you squeeze it dry), 2 tbsp egg beaters, and ricotta cheese.

Lay chicken cutlets down on a working surface and spread 2 tbsp of spinach-cheese mixture on each cutlet. Loosely roll each one and keep seam side down.

Dip chicken in egg mixture, then in breadcrumbs and place seam side down in a baking dish (no toothpicks needed). Repeat with the remaining chicken. When finished, lightly spray with olive oil.

Bake 25 minutes. Remove from oven, top with sauce then cheese.

Bake until cheese is melted and bubbling, about 3 more minutes. Serve with additional sauce on the side and grated cheese.

Weight Watcher's Zucchini Bread

My Grandmother's neighbor grows tons of veggies.  Every summer they bring my grandma a basket full of summer veggies, including zucchini.  I'm not a zucchini fan, except in bread.  I love zucchini bread so much.  I can usually snag a couple of them and make a loaf or two.

Zucchini Bread:
(Weight Watchers- 3 points)

1 egg
3 tablespoons sugar
1 1/4 cups + 1 tablespoon all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
1/4 teaspoon nutmeg
1/2 cup low-fat buttermilk
2 teaspoons unsalted butter, melted
1 teaspoon grated lemon zest
1 medium zucchini, grated and squeezed dry

Preheat oven to 450 degrees, spray and 8x4-inch loaf pan with nonstick cooking spray.

In a large bowl, beat the egg until pale yellow, gradually adding the sugar.

Sift the flour, baking powder, salt, and nutmeg.  In a small bowl, whisk the buttermilk, butter, and lemon zest.  Mix the wet and dry mixes together, alternately.  Fold in the zucchini, the batter will be thick.

Pour the batter into the prepared pan.  Bake for 10 minutes on the top oven rack, then reduce the temperature to 400 degrees and bake for an additional 50-60 minutes.

Cool for 10 minutes in the loaf pan, then transfer to a cooling rack and allow to cool completely.


I also like to add walnuts or pecans (which will change your points value if you're watching that).  Toasted, this is one of my favorite things to eat for breakfast.  This bread will also freeze well if wrapped in freezer wrap.

Weight Watcher's Tabbouleh

I never tried tabbouleh when I worked at the vegetarian cafe in college.  I don't know why, it was a really popular item on the menu.  I found this version when I was poking around one of my cookbooks.  I've enjoyed eating it this summer because it's filling without making me feel gross in the summer heat.

Tabbouleh:
(Weight Watchers- 2 points per serving)

1/2 cup lemon juice
1 cup Bulgur
1 tablespoon olive oil
1 teaspoon freshly ground black pepper
1/4 teaspoon salt
3 tomatoes, chopped
1 cup flat-leaf parsley, chopped
1 red onion, chopped
3 scallions (green parts only), sliced
2 garlic cloves, crushed
In a medium saucepan, bring the lemon juice and 1 1/2 cups water to a boil.  Stir in the bulgur, oil, salt, and pepper.  Remove from hear; cover and let stand until the water is absorbed, about 20-25 minutes.

In a large bowl, combine the tomatoes, parsley, onion, scallions, and garlic.  Add the bulgur; toss to combine.   Refrigerate, covered for at least 3 hours.

I love this dish because it's easy to make and it will keep a couple of days in an air tight container.  It's perfect for Labor Day picnics too.  :)

Pan Seared Salmon

I'm in a wedding this coming May for one of my best friends (SQUEE!!!) and I'm using it as motivation to drop some more weight.  I've had a love-hate relationship with food for my whole life and while I love all foods I tend to love them too much.  I've had a lot of luck in the past with Weight Watchers so I'm giving it another shot.  Mr. T is doing it with me.

Tonight I decided to take advantage of the Sockeye Salmon that's on sale.  I didn't check the points out for the actual salmon before I went to the store.  The fillet I got came out to about 6 points.  This could be done with tilapia which is only 2 points per 3-ounce fillet.

Baked Salmon:(10 Weight Watchers Points)

1 salmon fillet
1 tablespoon butter (or margarine)
2 tablespoons plain breadcrumbs
1 tablespoon Parmesan cheese
1 teaspoon garlic powder
1 teaspoon Old Bay
salt and pepper to taste

Pre-heat oven to 350. Mix the butter, breadcrumbs, garlic powder, salt, pepper, Parmesan cheese, and Old Bay together and spread on top of the salmon.

Spray a sheet pan with non-stick spray.  Place fish, crumb side up on the sheet and bake for 10-20 minutes or until the top is crispy.  Check mid way through and adjust time as needed.

Sorry for the bad picture.  I originally thought I'd just pan sear it but I think baking will turn out better, and less messy.  :)