Turkey, Spinach, and Lentil Stew over Creamy Polenta

Sorry this one doesn't have a picture. It was a busy night (kids had a band concert) and we were in a hurry to eat, finish homework, and get to bed at a decent hour.

I had bought a package of pre-cooked lentils at Trader Joe's because they caught my eye. I had a bunch of spinach and a tube of pre-made polenta to use, so I concocted this hearty dinner. It was perfect on a cold night. Full of protein, fiber, iron, and vitamins, it is power-packed and filling. The kids had no complaints, even though it featured onions and tomatoes, two ingredients that sometimes earn me an earful of complaints.

Vegetarians could definitely adapt this easily - just leave out the turkey and use vegetable stock instead of chicken broth. The lentils, spinach, tomato, and corn provide all the proteins and stuff you need to make it a complete meal.


Turkey, Spinach, and Lentil Stew over Creamy Polenta
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1 tube pre-made polenta
2/3 cup nonfat milk
1/2 pound extra lean ground turkey breast
Salt and Pepper
1 Tbsp. Olive Oil
1 yellow onion, roughly chopped
5 cloves garlic, minced
2 carrots or 8 baby carrots, coarsely chopped
1 large bag (12 ounces) baby spinach leaves
2 Tbsp. dry white wine
1 28-ounce can diced tomatoes in juice
1/2 cup nonfat chicken broth
1 tsp. Italian seasoning
1 package pre-cooked lentils (about 1.5 cups)
3 Tbsp. assorted chopped fresh herbs (I used basil, Thyme, and Italian Parsley)

Slice Polenta into thick rounds. Place in a 2-quart sauce pan with the milk. Cover, cook on low 10 minutes or until polenta is softened. Use a potato masher to mash the polenta, then use an immersion blender or hand beater to whip it until free of lumps and creamy (consistency like that of mashed potatoes). Set aside with lid on to keep warm.

Meanwhile, spray a large nonstick skillet with cooking spray. Brown the ground turkey, using a wooden spatula to break up lumps. Season with salt and pepper to taste. Remove the meat using a slotted spoon and set aside.

In same pan, warm the olive oil. Add garlic, onion, and carrot, and sautee for 2-3 minutes or until softened. Add the wine. Return the turkey to the pan and stir to combine. Place the spinach on top, cover, and allow to steap for a few minutes until the spinach is just wilted.

Add tomatoes, broth, Italian seasoning, and lentils. Cook and stir over medium heat until heated through. (I heated the lentils first in the microwave for a minute to soften them a little). Season to taste with salt and pepper, and stir in fresh herbs right before serving.

To serve, spoon about 1/2 - 3/4 cup of polenta into a shallow bowl, and put a generous serving of the stew on top (a little more than 1 cup).

Makes 6 servings at 5 WW Points each.

No Sugar Added Persimmon Spice Cake

A neighbor gave us a whole ton of persimmons a few weeks back. They were not quite ripe yet, so I put them in a paper bag and put them in the garage until I had time and an idea of something to do with them.

The first step to using them was to make persimmon pulp. I left the skins on, removed the leaves, and large seeds, and pureed them in my food processor in small batches.

This recipe super easy to make, and is good for people watching their sugar intake, or people on Weight Watchers. Most of the sugar is from the persimmons, and it is very low in fat. This cake has a wonderful spicy flavor very akin to gingerbread. My kids loved it, and it kept well on the counter for several days, covered with plastic wrap.

On the advice of my friend CG the Foodie, I froze the leftover persimmon pulp in 1/2 cup portions for use in smoothies. Their mild flavor means that they go well with virtually any other fruit (without overpowering it).


No Sugar Added Persimmon Cake
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1 Box Pillsbury Yellow Reduced Sugar Cake Mix
1/2 tsp. ground cloves
1/2 tsp. ground nutmeg
1 tsp. ground cinnamon
2 cups persimmon pulp
1 tsp. orange zest
1 tsp. lemon juice
1/3 cup fat-free egg substitute, or 3 egg whites

Preheat oven to 350F. Combine Cake mix and spices in a large bowl. Add remaining ingredients and mix with an electric mixer for 2 minutes, scraping down sides of bowl to ensure everything is fully incorporated. Batter will be very thick.

Spray a 13x9 pan with cooking spray. Spread batter evenly in pan. Bake for 35-40 minutes, or until a toothpick inserted in the center comes out clean.

Makes 18 servings (square pieces approx. 2" per side) at 2 WW Points per serving

Breakfast Mini Quiches

These are a snap to make and the variations are endless. Depending on the specific ingredients, they clock in at around 55 calories apiece. I use them for a quick breakfast on those hurried mornings (my kids LOVE them), or have even served them at a Mothers' Day buffet brunch! They freeze and reheat well in the microwave.

Breakfast Mini Quiches

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-1 pre-made piecrust (I like Safeway's brand)

-Nonstick cooking spray

-1 cup diced mixed vegetables (Whatever's on hand. I usually use mushrooms, onions, and red and green bell peppers. Asparagus with onion is also good.)

-6 slices low-fat turkey bacon or center-cut bacon, cooked and crumbled

-2 ounces low-fat cheddar cheese, grated (or use the pre-shredded stuff if you are in a hurry; just make sure it is reduced fat)

-3/4 cup nonfat liquid egg substitute

-salt and pepper to taste

1. Preheat oven to 350F. Using a small cookie cutter (1.5" in diameter), cut circles from the pie crust. When you have cut as many circles as you can fit, re-roll the leftover crust and keep cutting circles until you have 36 in total. Spray 2 mini muffin tins with nonstick spray. Set a dough circle into each cup. Gently press down with fingertips.

2. Spray a small skillet with nonstick spray. Sautee the vegetables for 2-3 minutes or until softened. You may need to drain them in a sieve for a couple of minutes if your vegetables are watery. Distribute the vegetables evenly atop the prepared pie crusts in the muffin tin. You will use about 1/2 tsp. for each.

3. Divide bacon evenly among each, followed by the cheese.

4. Using a glass measuring cup with a spout, add salt and pepper to egg substitute and whisk until combined. You may also add fresh herbs if you like. Carefully divide the egg substitute among the 36 muffin cups. Don't worry if some spills underneath the pie crust in your cups - it doesn't matter. Cups should be from 3/4 full to all the way full.

5. Bake at 350F for 10-13 minutes, or until egg looks completely set and edges start to brown. The egg mixture may rise significantly during the course of baking, but it will shrink back down once you remove them from the oven.

Holy Huge Breakfast, Batman!

This morning I was SO hungry when I woke up, I was tempted to just grab whatever was ready to shove into my mouth. That would usually have equated to packaged cookies, muffins, or the like. But not any more! I forced myself to cook (and used up some leftovers in the process. I love that).

I didn't take a picture. I forgot because I was so hungry.

Fajita Huevos Rancheros
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2 tsp. olive oil
1 red onion, sliced
1 medium zucchini, diced
1 green bell pepper, seeded and chopped
1 roma tomoto, chopped
1 cup cooked Trader Joe's Brown Rice Medley
1 cup canned black beans, rinsed and drained
1 cup Chicken Fajita Chili (leftovers from 4th of July BBQ)
1 and 1/2 cups Egg Beaters
3 ounces Cabot 75% Fat Free Cheddar Cheese, shredded

Sautee the veggies in the olive oil until just softened. Set aside. Mix the chili and beans and warm in the microwave until steaming. Scramble the egg substitute in the pan from the veggies. Then assemble your breakfast in a large, shallow bowl in layers: first the rice, then the chili/bean mixture, topped with the veggie mixture and eggs. Sprinkle cheese on top. Makes 3 servings.

Couldn't calculate accurate nutrition stats because I didn't make the chili and had to guess on the points...but I guessed based on WW food listings. One serving of this is about 6 points. You can even add a small La Tortilla Factory Tortilla for 0 extra points!

Recipe: Black Bean Polenta "Pizzas" with Eggs

This breakfast has a little of everything - healthy fat, a serving of vegetables, complex carbohydrates, and protein! That means it will keep you full for a while. This is one of those weird recipes - if I put the ingredients in the WW point tracker individually, I get 4.5 points. If I add up all the stats and put it into the point finder that way, I get 7 points. I'm going with 5 personally!



--Black Bean Polenta "Pizzas" with Eggs--

-3.6 ounces (or one serving) polenta (I used Food Merchants' Organic Green Chili and Cilantro flavor, available at Whole Foods Market or Cost Plus)
-1/4 cup canned black beans, drained and rinsed
-1 very small vine-ripened tomato, diced
-1 piece Weight Watchers Reduced Fat Cheddar Cheese Snacks, shredded
-Salt and Pepper to taste
-1/8 tsp. ground cumin
-1 tsp. olive oil
-1/4 red bell pepper, diced
-1/2 small yellow onion, diced
-1/2 cup fat free egg substitute (I use the Safeway brand)
-1 Tbsp. chopped cilantro
-1 La Tortilla Factory whole-wheat, low-carb soft taco size tortilla

Slice polenta into 4 rounds. Spray a small baking sheet with nonstick cooking spray; place polenta rounds on it and bake at 350F for approximately 10 minutes, turning once. Mash black beans and tomato in a small bowl; salt and pepper to taste. Divide bean mixture evenly atop polenta rounds. Sprinkle each round with a pinch or two of cheese. Bake for 6 more minutes or until heated through and cheese is melted and bubbly.

Meanwhile, heat the olive oil in a small nonstick skillet until shimmery. Add onions; cook 2 minutes or until softened. Add bell pepper, salt and pepper to taste, and ground cumin; cook an additional 1-2 minutes or until bell pepper is just softened. Add egg substitute; cook and scramble 2-3 minutes or until firm.

Plate the polenta "pizzas" alongside eggs. Sprinkle all with chopped cilantro. Sprinkle any remaining cheese on eggs. Warm the tortilla for a few seconds and serve it alongside. (I like to make a little burrito with some of my eggs and the tortilla.)

Nutritionals: 349 calories, 10g fat, 13g fiber, 26g protein

WW Points: 7

Recipe Contest: Cheesy Potato Casserole with Greens

C.G. the Foodie is having a recipe challenge over at http://www.uncoveringfood.com/2009/04/april-mystery-box-challenge.html based on the cooking show "Chopped". There are three random ingredients and contestants have to come up with a recipe that uses all three ingredients. I got to pick one of this month's ingredients! So naturally I felt compelled to try and make something using...drumroll, please...Ham, Beer, and Rosemary. (Rosemary was the one I picked). Ham and rosemary go together just fine about eleventy billion different ways, but what to do with the beer? And could I still make this recipe be healthy AND delicious? I looked around my refrigerator and pantry for inspiration. I had a ton of produce that needed to be used. I decided to come up with a casserole to use some of the produce.

How on earth do you use beer in a casserole? All I could think about was beer bread and fondue. I've heard of fondue recipes that use beer. Why not use a fondue-type sauce as the sauce for my casserole? Hmm, what about the "healthy" part? Ok, so use lean ham and reduced fat cheese. Ok, I had some direction now. This recipe is completely from my own imagination with no help. I didn't look in a single cookbook or online recipe for inspiration. I wanted to see if I could do it all by myself.

It took two tries (the first casserole came out delicious but a little too watery). The second result was much more visually appealing (and less messy to eat). The nutritional stats are impressive, too, for a cheesy and starchy casserole. I might still experiment with the right beer to make it perfect, but it's a good finished product for my first try at making up a casserole recipe using beer. I felt proud when my husband and kids ate it and said they liked it!

--Cheesy Potato Casserole with Greens--

-2 medium russet potatoes
-1 Farmer John lean Ham Steak, diced
-1 Tbsp. fresh rosemary, chopped
-1 tsp. extra virgin olive oil
-1 small yellow onion, diced
-3 cloves garlic, minced
-1 bunch collard greens, large stems removed and roughly chopped
-salt and pepper to taste
-4 tsp. extra virgin olive oil
-2 Tbsp. unbleached all-purpose flour
-1 bottle beer (I used Trader Joe's Bohemian Lager)
-8 oz. Jarlsberg Lite Swiss Cheese, shredded
-1 pinch ground nutmeg
-1 pinch ground cayenne pepper

1. Wash potatoes. Prick with tines of a fork, and microwave 3 minutes or until beginning to soften. Let cool for several minutes, then slice in thin slices, leaving the skins on. Spray a 2-quart casserole dish with nonstick spray. Arrange potatoes in bottom of dish. Sprinkle with rosemary.

2. Heat 1 tsp. olive oil in a nonstick skillet. Add garlic and onion. Cook and stir until softened, about 2 minutes. Add collards, continuing to sautee until just wilted. Drain off any excess liquid; spread evenly over potato slices. Sprinkle with diced ham; add salt and pepper to taste.

3. Heat remaining 4 tsp. olive oil in same skillet. Using a nylon whisk, stir in flour until well-combined and frothy. Whisk in beer; bring to a boil. Stirring continuously, cook until thickened, about 5 minutes. Remove from heat. Fold in the cheese, nutmeg, and cayenne. Pour the sauce over the casserole. (At this point, for a make-ahead dish, cover and refrigerate the casserole until you are ready to bake).

4. Bake at 375F until potatoes are cooked through and sauce is bubbly and browned around the edges, about 35 minutes. Allow to rest for 5-10 minutes before cutting for ease of serving. Makes 6 servings.

Nutritionals: 270 calories, 9g fat, 3.7g fiber, 20g protein

WW Points: 5

Recipe Review: Red Beans Over Spanish Rice

Another (and I think MY favorite) in the series of Fitness Magazine's "Seven Super-Easy Suppers". This recipe worked VERY well in the slow-cooker. The meat was so soft it fell apart in my mouth, and the balance of seasonings was excellent, although I DID add some salt on mine when I ate it. Also, I am a freak for cumin so I might add more next time I make it. Regardless, this is definitely one we will make again. It was pretty cheap to make (dry beans, onions, the rice was on sale...the only pricey thing was the meat but it didn't use a lot). The beans were done by not mushy. My children all ate it (as you might remember, my 7-year-old supposedly hates beans). I had a hard time finding a boneless pork shoulder at Safeway, so I got 2 bone-in pork shoulder steaks and removed the bone. You could possibly leave the bone in during cooking and remove it later if you like to get added nutrition from the marrow. I changed the way the beans were soaked to cut down on the number of dishes I would have to wash. I soaked them in the crock pot. We got WAYYYY more than 6 servings out of this one!

--Red Beans Over Spanish Rice--

Makes 6 to 8 servings

-2 cups dry red beans or dry kidney beans

-1 Tbsp. vegetable oil (I used 2 tsp)

-3/4 pound boneless pork shoulder, cut into 1-inch pieces

-2 and 1/2 cups chopped onions

-6 garlic cloves, chopped

-1 Tbsp. ground cumin

-4 cups water

-6 and 3/4 oz. package Spanish Rice, cooked according to package directions (you may need canned tomatoes for this, so check your instructions)

-Fresh Jalapeno peppers, sliced (optional)

Sort through and rinse beans, removing any small stones or shriveled beans; drain. Place beans in slow-cooker; add enough boiling water (use a teakettle if you have one) to cover plus one inch. Cover and turn the heat on to high setting. Allow to soak for one hour. Rinse and drain. Heat oil in a nonstick skillet over medium-high. Brown pork; drain off any excess fat. Add pork to slow-cooker along with soaked and rinsed beans. Add the onions, garlic, cumin, and 4 cups water; stir. Turn temperature setting to low; cook for 10 to 11 hours. Using a slotted spoon, remove beans and pork. Serve the beans over rice, and spoon liquid over the top. Garnish with sliced jalapeno.

Nutritionals (per 1/6th of recipe) : 344 calories, 1g fat, 17g fiber, 19g protein

WW points: 6

Recipe: Breakfast Polenta with Eggs and Vegetables

I had a number of ingredients in the fridge that needed to be used - an open carton of Egg Beaters, some fresh Basil, zucchini, flat-leaf parsley. I whipped up this breakfast this morning in about 15 minutes. The kids and the husband all ate it. Although my 7-year-old didn't love it and took his time eating it, he didn't complain or make faces. So I'll consider that a win. :) This recipe could easily be halved or doubled depending on the number of people who are hungry. It would make a nice healthy brunch!

--Breakfast Polenta with Eggs and Vegetables--

Makes 6 servings

-3 tsp olive oil

-1 small onion, halved and slivered

-2 small zucchini, halved lengthwise and sliced

-1 cup canned tomato puree (I used Progresso Brand)

-3 Tbsp chopped fresh Basil

-1 Tbsp chopped fresh Italian flat-leaf Parsley

-1 Tube fat-free Polenta (I used Food Merchant Organic Basil Garlic Polenta - 5 servings to a tube)

-3/4 cup Nonfat Milk

-3 cups fat-free Egg Substitute (I used Safeway's "Best of the Egg")

-1 ounce Shredded Parmesan Cheese

-salt and pepper to taste

-1 Tbsp shredded Basil

Sautee onion and zucchini (with salt and pepper to taste) in olive oil over medium/high heat until softened and zucchini starting to brown. Transfer vegetables to a small sauce pan (reserving the oil in the pan); add tomato puree and chopped herbs. Stir and simmer over low heat. Meanwhile, heat the milk in a medium sauce pan over low heat until just warm. Slice the polenta into rounds and add it to the milk. Stir to soften. Use a potato masher to mash the polenta; stir until milk and polenta are combined and smooth. Turn the heat to lowest setting and stir occasionally to keep from scorching. Scramble the Egg substitute in the same pan in which the vegetables were cooked (the remaining olive oil in the pan will help keep them from sticking). Salt and pepper to taste. Place 1/6th of the polenta in a shallow bowl; top with 1/6th of the scrambled "eggs", 1/6th of the vegetable/tomato mixture, and sprinkle on 1/6th of the cheese. Garnish with a few shreds of fresh Basil.

Nutritionals: 195 calories, 3.6g fat, 2g fiber, 18g protein

WW Points: 4

Recipe Review: Slow-Cooker Cajun Shrimp and Rice

Also from Fitness Magazine's "Seven Super-Easy Suppers". The rice was a tad bit mushy, especially the next day when reheated. Great flavor, though. It was a little bit spicy (but not too spicy). My picky 7-year-old, who turns his nose up at spicy food, tomatoes, and cooked green bell peppers, ate it without complaining. The house smelled wonderful while it was cooking and afterward!

--Cajun Shrimp and Rice--

-1 28-ounce can diced tomatoes

-1 14-ounce can chicken broth

-1 cup chopped onions

-1 green bell pepper, chopped

-1 6- to 6.25-ounce package long-grain and wild rice mix, such as Uncle Ben's

-1/4 cup water

-2 garlic cloves, chopped

-1/2 tsp Cajun seasoning

-1 pound cooked, shelled, and deveined shrimp

-Hot pepper sauce (optional)

Combine tomatoes (with juices), broth, vegetables, rice mix (with its seasoning packet), water, garlic, and Cajun Seasoning in slow-cooker. Cover; cook on low for 5 to 6 hours or on high for 3 to 3.5 hours. Stir shrimp into rice mixture. Cover; cook for 15 minutes longer on high. Sprinkle with hot pepper sauce if desired.

Nutritionals: 223 calories, 21g protein, 2g fat, 3g fiber

WW Points: 4

Recipe Review: Slow-Cooker Bean and Spinach Soup

I got this recipe from the Fitness Magazine Article I mentioned earlier. Mine came out pretty thick, so next time I will probably add more liquid. It was also a teeny bit bland for my taste, so I might add a little cayenne and maybe a little more salt. Good and filling, though, and all of my kids ate it (including my 7-year-old, who supposedly "hates" beans).

--Savory Bean and Spinach Soup--

Makes 6 servings (we got 8)

-3 14-ounce cans vegetable broth

-1 15-ounce can tomato puree

-1 15-ounce can small white beans or Great Northern Beans, drained and rinsed

-1/2 cup uncooked brown rice

-1/2 cup finely chopped onion

-1 tsp dried basil

-1/4 tsp salt

-2 garlic cloves, chopped

-8 cups coarsely chopped fresh spinach or kale leaves (or a mixture of both)

-1/8 cup finely shredded Parmesan cheese

Combine all ingredients except cheese and greens in slow-cooker. Cover; cook on low for 5 to 7 hours or on high for 2.5 to 3.5 hours. Just before serving, stir in greens and sprinkle with parmesan cheese.

Nutritionals: 150 calories, 9g protein, 3g fat, 8g fiber

WW points: 2

Recipe: Slow-Cooker Eggplant Pasta Sauce

I got this recipe from the April 2009 Issue of Fitness Magazine, in an article entitled 'Seven Super-Easy Suppers'. All seven recipes are made in the crockpot (ideal for me since I work evenings and my husband HATES having to always figure out what is for dinner). Tuesday night we had Vegetable and Chickpea Curry (it was ok - a little bland, though). Last night was this Pasta with Eggplant. Tonight's dinner is going to be Savory Bean and Spinach Soup. I plan on making all 7 recipes. I'll post any that I think are worthwhile.

This eggplant pasta made a generous serving size. The sauce tasted fresh and vibrant. The eggplant was NOT mushy or overpowering (which is good because my 13-year-old has a thing against mushy vegetables). Everyone ate it, including my picky 7-year-old. For the pasta, I used Ronzoni's "Smart Taste" Penne. It has fiber and calcium in it and all the nutrition of whole wheat but to me tastes like white pasta.

--Pasta with Eggplant Sauce--

Makes 6 servings

-1 medium eggplant, peeled and cut into 1/2" cubes

-1/2 cup chopped onion

-2 14.5-ounce cans diced tomatoes

-1 6-ounce can Italian-style tomato paste

-1 4-ounce can sliced mushrooms, drained

-1/4 cup dry red wine

-1/4 cup water

-2 garlic cloves, chopped

-1.5 tsp dried oregano

-1/3 cup pitted Kalamata olives, sliced

-2 Tbsp chopped fresh flat-leaf parsley

-Black Pepper to taste

-6 servings penne pasta, prepared according to package directions

-6 Tbsp shredded parmesan cheese

Combine eggplant, onion, tomatoes with juices, tomato paste, mushrooms, wine, water, garlic, and oregano in slow-cooker. Cook on low for 7-8 hours or on high 3.5-4 hours. Stir in olives and parsley. Season to taste with pepper. Pour sauce over pasta; sprinkle each serving with 1 Tbsp parmesan cheese.

Nutritionals: 346 calories, 13g protein, 4g fat, 9g fiber

WW points: 6

Recipe: Bacon-wrapped asparagus bundles

Last summer at Disneyland, I sampled some bacon-wrapped asparagus bites on skewers. They were so good that I am still thinking about them. The other day I had some asparagus and some bacon that needed to be used. I was too lazy to cut the asparagus into tiny pieces and thread them onto skewers. So I made these instead. Obviously there is a lot of variation in the size of asparagus spears and your number may be different than mine. My stats are for 1/4 pound of asparagus made into 4 bundles and using 1/4 of the oil.

--Bacon-Wrapped Asparagus Bundles--

-1 pound fresh asparagus spears

-4 slices uncooked bacon

-2 tsp. olive oil

-Kosher salt to taste

-Black pepper to taste

Toss the asparagus in olive oil, salt, and pepper in a glass baking dish. This will both grease your pan and distribute the flavors evenly on your asparagus at the same time. Cut the bacon in half both long and short-ways so that you get 4 strips out of each slice. Use the bacon to tie the asparagus into bundles of 3-4 stalks each. Don't pull too hard on the bacon or it will rip, but you should be able to get a single knot. If your bacon is long, just tuck the ends under. Line up the bundles in the prepared baking dish. Bake at 375F for 20-35 minutes or until bacon is cooked to your desired level of "doneness".

Nutritionals: 106 calories, 7g fat, 275mg sodium, 2g fiber, 7g protein

WW points: 2

Recipe: Balsamic Veggie Bagel

This was so delicious, I shared it with my hubby and then wished that I hadn't. I wanted another half! We had leftovers from Noah's, but you could use any bagel and light cream cheese you like. Just be sure to adjust nutrition stats accordingly. The whole thing would be a great and filling post-workout meal, especially after a run. I wanted to make it again the next day but we were out of plain bagels. Wahh!

--Balsamic Veggie Bagel--

- 1 Noah's Bagels plain bagel, split in half (we have them do that for us at the store)

- 2 Tbsp. Noah's reduced-fat plain schmear

- 2 tsp. balsamic vinegar

- Several slices english cucumber

- 2 thin red onion slices

- Romaine lettuce

- 1/4 cup large grape tomatoes, thinly sliced

Spread schmear evenly over 2 bagel halves, then splash on the balsamic vinegar. Assemble vegetables in whatever order you like. Cut in half and eat both, or share (not recommended!)

Nutritionals for the whole thing (for the schmear and bagel only - vinegar and vegetables add a negligeable amount of fiber, calories, protein, and sodium): 330 Calories, 6g fat, 680mg sodium, 2g fiber, 11g protien

WW points: 7

Today is a day off + Baked Stuffed Zucchini recipe

I hosted/ran a karate tournament today at my school. We had a bigger turnout than the last one! I am always really stressed out the day before a tournament and in the morning before it starts. The whole thing seems like chaos to me from start to finish. But somehow we pulled it off (as always) and the parents and students were all happy and complimentary. So I guess we did our jobs.


We always get Noah's bagels for everyone that helps set up on tournament day. I don't get lunch until well after 2:00 when the whole thing is over and cleaned up and everyone is gone. I decided to take a day off from counting points, journalling, or even trying to be good. It's a decision that might mean I am unhappy on the scale come Wednesday, but I have been really, really good for the past few months, so I figure one day off in the long run isn't that horrible. (Besides, I'll do a long run tomorrow, and that will help burn off some of the junk).


Public Service Announcement: the chocolate chip coffee cake at Noah's is a naughty little slice of heaven. I'm afraid to even look up the nutritionals on it, so I won't. I only had half and shared the other half with my 7-year-old. Oh, and the cinnamon sugar bagel "poppers" - also good.


Lunch was Baja Fresh. I was bad there, too, with 3 tacos and some shared queso dip. Oops. At least dinner will be healthy - baked falafel with hummus and lots of veggies and maybe a whole-wheat pita.



I made these stuffed zucchini on Thursday for lunch. I had zucchini that needed to be used, and one of those annoying less-than-one-serving-leftover-in-the-box situations with some whole wheat couscous. These were super filling and the stuffing was very flavorful. You could split this into 2 or 4 servings if you are having it as a side dish instead of a meal, although if you eat the full recipe, you get a healthy oil serving, 2 veggie servings, and 12g of protein! I let mine cool for about 5 minutes and then I was able to just pick them up and eat them with my hands. If you have company, though, you might want to use a fork and a knife. :)





--Baked Stuffed Zucchini--


-2 small zucchini
-1 tsp. olive oil (I used Basil-infused)
-1 tsp. minced garlic
-2 Tbsp. minced onion
-1 ounce shredded parmesan cheese, divided
-1 tsp. Mrs. Dash seasoning
-1 rounded Tbsp. whole-wheat couscous
-1/4 fat-free cup chicken broth or water


Preheat oven to 375F. Place couscous in a container with a lid. Add one generous Tbsp. of boiling water or chicken broth, stir briefly, and cover. Set aside and allow to sit for at least 5 minutes.

Meanwhile, cut the zucchini in half vertically. Use a spoon with a sharp poing to scrape out the seeds and pulp, leaving a 1/8 ' - 1/4" shell around the sides. Chop or break up the seeds/pulp. Heat the olive oil in a skillet over medium-high heat until shimmery. Add zucchini pulp, onions, and garlic. Sautee for 3-4 minutes or until garlic starts to turn golden. Remove from heat. Stir in the Mrs. Dash and all but a few pinches of the cheese (no need to be exact).

Spoon the filling into the prepared zucchini halves, rounding tops if neccessary. Place in a glass baking dish and gently pour chicken broth around the halves. Bake for 10 minutes. Sprinkle reserved parmesan over the 4 halves and bake an additional 3-5 minutes or until the cheese is bubbly and starting to brown around the edges.



Nutritionals: 220 calories, 12g fat, 4g fiber, 260mg sodium, 12g protein


WW Points: 5

Recipe: Breakfast Tostada

My husband made tacos the other night for dinner for himself and the kids - one of their favorite dinners! We get the 80/20 ground beef at Costco and their big cannister of Taco Seasoning. The only other requirements here are tortillas or taco shells and then we serve it up with whatever other condiments and veggies we have around (shredded cabbage or zucchini instead of lettuce, no problem).

There wasn't enough taco meat left over for another dinner and it had been sitting in the fridge for a day or two. I have a "thing" about throwing away food (especially in this economy, hello!) so I decided to use the rest. Yesterday I made another mock "Meximelt" with La Tortilla Factory tortilla, some Cabot 75% Fat Free Cheddar, and Trader Joe's pico de gallo (they should win an award for that stuff, I swear). This morning I wanted a high-protein breakfast (I try to alternate protein breakfasts with high-fiber breakfasts like oatmeal), so I decided to use the little tiny bit of remaining taco meat with some eggs. The tostada was bigger than I thought it would be, and very tasty!

--Breakfast Tostada--

-1/2 cup Egg Beaters or other nonfat egg substitute

-1 La Tortilla Factory low carb whole-wheat tortilla, soft-taco size

-3/4 ounce Cabot 75% fat free cheddar cheese, shredded

-3/4 ounce taco meat made with 80/20 beef

-2 Tbsp. fresh pico de gallo

Scramble the egg substitute in a non-stick skillet. Meanwhile, set pico de gallo in a small sieve to drain out excess liquid (or you will wind up with a soggy tostada). Warm tortilla in microwave about 20 seconds. Top with scrambled eggs, taco meat, cheese, and pico. You'll want a fork and knife for this as there is too much filling to pick up and eat!

Nutritionals: 200 calories, 7g fat, 700mg sodium, 7g fiber, 28g protein

WW points: 4

Sunday long run Plus a 2-fer recipe!

Oh, the last few weeks have been filled with food-laden temptations. Friday night it was pizza, wine, beer, and 4 kinds of desserts at my grandma's house. Luckily the pizza was vegetarian (because everyone is Catholic and therefore not eating meat). Round Table's veggie pizzas are surprisingly not that terrible for you. I only had 2 pieces. That is impressive for me.

Saturday I mostly hung around the house after a half day of work. After a stimulating 40-minute bike ride in GORGEOUS weather, I cooked a healthy dinner of chicken stir-fry with two kinds of mushrooms, lots of ginger and garlic, and some crushed red pepper. Yum! But then I was sitting around a house that still has Christmas, Valentine, and now Easter candy hanging around (plus leftover desserts from Grandma's house).

Today, Sunday, is my day to go for a "long" run. This can mean anything from 4 miles to whatever. Today I decided to try for around 14. I ended up doing 13.93. Who would have thought that a piece of cake, half a banana, and a glass of milk would make a good pre-run breakfast? Well, it did! That particular cake was NOT leftover from Grandma's house. I made it myself for my son's birthday and there were leftovers. It was reduced sugar, reduced fat, no cholesterol. (only 3 WW points)

Anyway, it was very warm and sunny today on my run, but it was also WINDY. I capitalized that for a reason. At one point I was running hard and it seemed like I wasn't moving forward! I got my resistance training and my cardio in at the same time, I guess!

Usually on long runs, I run in intervals of 5 minutes of jogging to 1 minute of walking. Today I upped it to 6:1. It went well! I was so glad! Every 4 miles or so I stopped by my house to eat a Clif Shot Blok and drink a little electrolyte drink (also by Clif). I have a bunch of that sort of junk left over from marathon training. I'm all out of my favorites and just trying to use up the dregs now.

I made my 7-year-old come with me for the last 2.25 miles. He didn't really want to, but I talked him into it. It was such a beautiful day and he was just sitting indoors since his brothers were all gone for the weekend. He balked at the idea of doing 3:1 intervals (none of my boys can keep up with me when we run so I have to slow down, WOOT), so I lied and told him we would do 3:2. LOL, I fessed up the last half mile, though. He wasn't mad.

All together, my run today took me 2 hours and 29 minutes. Not bad! I averaged a 10-minute mile until I slowed down for my son. Afterwards I downed about a half gallon of water and a glass of milk for some carbs and protein. After my shower, I was craving salty food (lost a lot today in sweat). Since I am totally obsessed with Trader Joe's pizza sauce the past few days, and had some mushrooms that needed using, I whipped up some turkey-stuffed mushrooms. I had a lot of meat filling left over after I stuffed the caps, and I had already counted all the points for everything, so I just cooked it up into a "turkey pizza burger" and ate it with a fork and knife. Both turned out delicious, and it was actually a pretty filling lunch. You could serve the pizza burger on light bread or a bun if you like!

--Turkey Stuffed Mushroom Caps (with a bonus)--

-3 ounces extra lean ground turkey breast
-7 large white button mushrooms, stems removed and chopped
-1/4 cup fat-free pizza sauce, divided
-1 ounce lite shredded mozzarella
-1/4 ounce shredded parmesan
-1 tsp. garlic olive oil
-1 clove garlic, chopped
-2 Tbsp. diced onion
-Salt and Pepper to taste

Preheat oven to 400F. Sautee the onion, garlic, and mushroom stems over medium heat just until softened. Mix with ground turkey, about half of the pizza sauce, salt and pepper to taste, and mozzarella. Use a small spoon or your fingers to pack the mushroom caps tightly with meat mixture. Mound it up so the top is rounded; place a few shreds of parmesan on top of each one. Bake in a dish sprayed with cooking spray for about 15 minutes or until meat is cooked through and cheese is bubbly and starting to brown. If desired, top mushrooms with additional pizza sauce after cooking.

You can cook any leftover meat mixture in a nonstick skillet until cooked through - about 7 minutes per side. Serve with any remaining pizza sauce and parmesan cheese not used for mushrooms.

Nutritionals: Sorry, I was too lazy to calculate them. But the WW points are 4.5

Recipe: Pepperoni Polenta Pizza Bites

Today around lunch time, I had a serious craving for Bagel Bites. Bagel Bites don't get brought into my house because I could probably polish off about 15 of them no sweat. I had most of the ingredients for pizza and some polenta that needed to be used, so I whipped up this recipe!

--Pepperoni Polenta Pizza Bites--

- 3 ounces store-bought firm polenta (I used the Organic Onion and Mushroom flavor by Food Merchants that comes in a tube - calories 71, fat 0, fiber 1)

- 1/8 cup fat free pizza sauce (I used Trader Joe's that comes in a jar)

- 1/2 ounce reduced fat mozarella cheese shreds (again from Trader Joe's)

- 4 slices Hormel turkey pepperoni, quartered

Slice the polenta into 4 thin slices. Spray a baking sheet with cooking spray. Bake the polenta slices for 4-5 minutes on each side at 400F. (This keeps it from getting too soft to eat with your hands). Place a spoonful of pizza sauce in the center of each slice. Distribute the cheese and pepperoni on top of the sauce. Bake at 400 for about 5 minutes, or until cheese is melted and edges start to brown. Allow to cool slightly before eating. Makes one serving.

Nutritionals: 126 calories, 2.5g fat, 2g fiber, 7g protein, 735mg sodium

(your nutritionals will vary depending on the polenta, cheese, and pizza sauce used)

WW points: 2

** note: 4 pepperoni Bagel Pizzas contain 220 calories, 7 grams of fat, and have a WW point value of 5 **

Recipe: Choco-PB-Banana Oatmeal

So I decided to run later and to make oatmeal for breakfast. Since I'm not sure how long it will be before I have lunch (gotta squeeze in that baby visit and a 4-mile run before then), I'm going with one of my favorite higher-point breakfast recipes.

You can cut the points down if you like by omitting the Fiber One, using less oatmeal, or less peanut butter. If I put the ingredients into the WW online point tracker individually, I get 5 points. If I add everything up and figure out the points that way, I get 7 points. So I guess I will count 5 and let you decide for yourself. Inspiration is owed partly to Lisa at www.hungry-girl.com who makes something similar (but without the PB).

I LOVE peanut butter. I LOVE chocolate. This recipe has both. It feels decadent and naughty but has a lot of good stuff going on in it. Fiber, Protein, and Potassium make this a smart pre-workout meal. I should have my kids try it and see if they like it. They get tired of plain Malt-O-Meal and oatmeal with cinnamon and raisins in it. (I decided I was tired of spending so much money on cereal all the time, so we hardly ever have it).

Admittedly, this looks like a bowl of dogfood in the picture, but it doesn't taste like it, I swear! (Hmmm, although, like a dog, I'm always tempted to lick the bowl clean when I'm done).

--Choco-PB-Banana Oatmeal--

- 1/2 cup old-fashioned oats, cooked to package directions
- 1 Tbsp. peanut butter
- 1/2 ripe medium banana, mashed
- 1/4 cup Fiber One Original cereal (you can use another high-fiber cereal if you don't like F1 or can't eat aspartame)
- 1 packet diet hot cocoa mix (I use Swiss Miss 'Sensible Sweets' at 25 calories)
- Splash of Unsweetened Vanilla Almond milk

Mix all ingredients in a large bowl. Easy, huh?

Nutritionals: 360 calories, 11g fat, 14g fiber, 285mg sodium, 12g protein

WW points: 7

Recipe: Berry Yogurt Sundae

So, I know that the idea of mixing plain nonfat Greek yogurt with berries is not new. But I was having some and decided to post my little spin on it as my first recipe post. It has a good tart/sweet thing going on, with some crunch. The antioxidants from the berries and protein from the yogurt make this filling snack or dessert a winner!

--Yogurt Berry Sundae--

- 1 cup unsweetened frozen berries (I like to use Trader Joe's 'berry
cherry' blend)
- 1/2 cup Fage total 0% Greek yogurt
- 1/4 ounce walnut halves, diced
- 2 tsp. sugar-free pancake syrup (I use Mrs. Butterworth's)
- pinch ground cinnamon

Put the berries in a bowl and allow to thaw slightly (about 5 minutes). Top with Fage. Sprinkle on walnut pieces, drizzle on syrup, and sprinkle cinnamon over the top. Let sit for a few minutes to allow the yogurt to get really cold and thick.

Nutritionals (yours may vary depending on the berries you use): 190 calories, 4.5 g fat, 5.5 g fiber, 60 mg sodium, 12 g protein

WW points: 3