Recipes

Low Fat Various Recipes-That get my "Yum" Seal of Approval!

Chicken Empanadas (www.weightwatchers.com)

About 200 Calories Each
Servings: 12
Preparation Time: 25 min
Cooking Time: 60 min
Level of Difficulty: Difficult


The dough’s lovingly made from scratch and well-worth the effort. But you can also just make the filling for tacos or burritos, or buy store-bought dough. However,bear in mind that the store-bought dough could add more calories. Feel free to subsistute the chicken for any other legume or protien you wish. You can also subsitute olive oil for the margarine to make it healthier.

2

spray(s) olive oil cooking spray
2 tsp olive oil
1 large garlic clove(s), minced
1 tsp ground cumin
1/4 tsp ground oregano
1/2 tsp table salt
1 1/2 cup(s) onion(s), finely chopped
1 cup(s) tomato(es), chopped
1 tsp unpacked brown sugar
1 pound(s) uncooked boneless, skinless chicken breast
1/4 cup(s) canned chicken broth
6 large olive(s), thinly sliced
1 1/2 cup(s) frozen green peas, thawed

Dough
2 cup(s) all-purpose flour
2 tsp baking powder
1 tsp table salt
1/4 cup(s) margarine, slightly softened
1/2 cup(s) buttermilk, cold-or 1/2 cup milk with 1 teaspoon vinegar added, left out at room temperature for 1 hour.

Instructions
To make filling, coat a very large skillet with cooking spray; add oil and heat over medium-high heat. Add garlic, cumin, oregano and salt; stir until garlic is fragrant, about 30 to 45 seconds. (Do not allow garlic to burn.) Add onions and cook, stirring frequently, until they turn translucent, about 7 to 10 minutes. Add tomatoes and sugar; cook, stirring occasionally, about 5 minutes more.


Push vegetables to side of skillet and add chicken; brown chicken on each side, about 3 minutes total. Pour in broth; cover and cook for 10 minutes. Flip chicken; cover skillet and cook for 10 minutes more.


Remove chicken from skillet; shred with a fork. Add chicken back to skillet and stir in olives and peas; warm through, about 1 to 2 minutes. Remove from heat and allow to cool completely.


Preheat oven to 400ºF.


To make crust, in a medium bowl, combine flour, baking powder and salt. Cut lard into flour with a pastry cutter, knife or fork until pea-size lumps form. Make a well in middle of dough and add buttermilk. Work dough until it just comes together (dough should still look lumpy).


Form dough into a large ball or patty; divide into 12 small balls. Place each ball on a floured surface and roll into a 4-inch circle. Top each circle with a heaping tablespoon of filling; wet edges of circles with water and fold in half to form empanadas. Place empanadas on an ungreased cookie sheet; crimp edges with tines of a fork. Bake until golden, about 15 to 20 minutes. Yields 1 empanada per serving.
Notes
Make a big batch of these empanadas and freeze them for a fast meal; reheat in the oven or toaster oven.


Farfalle with Shrimp and Pesto
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side dishes


POINTS® Value: 8
Servings: 4
Preparation Time: 14 min
Cooking Time: 10 min
Level of Difficulty: Easy


We dramatically reduced the amount of oil in this lusty pesto without compromising flavor or texture. It’s comforting and satisfying—really fantastic.


Ingredients

1/8 tsp table salt, for cooking pasta
2 cup(s) basil, fresh, leaves
6 Tbsp water
3 Tbsp grated Parmesan cheese, such a Parmigiano-Reggiano
2 Tbsp chopped walnuts
4 tsp olive oil, extra-virgin, divided
3 large garlic clove(s), 2 left whole and 1 minced
1 1/2 tsp lemon zest, freshly grated
1/4 tsp table salt
8 oz uncooked pasta, farfalle (bowtie) recommended
8 oz shrimp, about 8 extra-large, peeled, deveined and cut in half lengthwise*
1 cup(s) grape tomatoes, cut in half

Instructions
Bring a large pot of salted water to a boil.


Meanwhile, in a food processor, process basil, water, cheese, walnuts, 1 tablespoon oil, 2 whole garlic cloves, zest and salt until finely minced; set aside.


When water comes to a boil, add pasta and cook as package directs until al dente, about 10 minutes.


A few minutes before pasta will be done, heat remaining teaspoon oil in a large nonstick skillet over medium-high heat. Add shrimp; cook, stirring occasionally, about 1 minute. Add tomatoes and minced garlic; sauté until shrimp is just cooked through and tomatoes begin to soften, about 1 to 2 minutes.


Drain pasta; add to skillet with shrimp mixture. Off heat, add pesto and toss to coat. Yields about 1 1/2 cups per serving.
Notes
*Or use 1/2 pound of large or medium shrimp, left whole.

For a decadent creamy pesto, reserve 2 tablespoons of the pasta cooking water before draining the pasta. When you toss the pasta with the shrimp in the skillet, add the reserved water and 2 tablespoons of reduced-fat cream cheese (could affect POINTS values).

Caramel-Apple Tart
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desserts


POINTS® Value: 4
Servings: 8
Preparation Time: 15 min
Cooking Time: 45 min
Level of Difficulty: Difficult


A light piecrust is no easy feat but we mastered it with this tart. A drizzle of caramel over the apples seals the deal.


Ingredients

1 cup(s) all-purpose flour
1/8 tsp table salt
4 Tbsp butter, cold, divided
1/3 cup(s) buttermilk, cold
2 Tbsp all-purpose flour, for rolling out dough
4 large apple(s), Granny Smith
2 tsp fresh lemon juice
1/4 cup(s) sugar
1 Tbsp fat-free caramel topping

Instructions
Place oven rack in lowest position; preheat oven to 400ºF. Place cookie sheet in oven on rack.


Place 1 cup flour and salt in a large bowl. Cut 3 tablespoons cold butter into 4 to 5 pieces; work butter into flour mixture with a pastry cutter or fork (pieces of butter should resemble small peas). Add buttermilk and work dough until it just starts to come together (do not overwork dough; pieces of butter should still be visible).


Gather dough together into a ball and wrap well in plastic wrap. Pat dough into a hamburger shape; chill for at least 20 minutes (or up to 2 days).


To roll out dough, dust a large piece of wax paper with flour; set dough in middle of flour. Dust top of dough with flour and place a second large piece of wax paper on top. Roll out dough to an 11- or 12-inch circle; remove from wax paper and place in a 10-inch round cake or tart pan. Work top edge into a decorative scallop. Chill for at least 20 minutes (or up to 2 days).


Peel, core and slice apples into 1/8-inch-thick slices; place in a bowl as you work and sprinkle with lemon juice. Arrange apple slices in pan in concentric circles—like a rose—starting on the outside rim; apple slices should overlap tightly. Sprinkle sugar over tart and dot with remaining tablespoon of butter.


Bake on heated cookie sheet until apples are tender but not mushy, about 40 to 45 minutes. (If apples get too brown at any point, place a loose piece of aluminum foil over tart and continue baking.)


Remove tart from oven to cool. Drizzle caramel over tart, slice into 8 pieces and serve immediately. Yields 1 slice per serving.
Notes
This recipe will work well with almost any fruit, in any combination. Try apples and pears, pears and plums, peaches, nectarines or apricots…even berries. The riper the fruit, the sweeter the tart.

Southwest Breakfast Burritos
Ingredients
1 serving cooking spray
6 oz. raw turkey breakfast sausages, casings removed-can use chicken sausage, or veggie sausage.
1/2 medium red or green pepper, diced
4 large eggs, beaten
4 medium whole wheat tortillas, warmed
1/2 cup shredded reduced-fat pepper Jack cheese (4 oz.)
Instructions
Coat a large nonstick skillet with cooking spray; set over medium heat. Cook sausage, breaking it up with a spoon as it cooks, until browned and cooked through, about 5-6 minutes; pour off all but 1 tablespoon of drippings. Add pepper; cook, stirring, until softened, about 4 minutes.



Add eggs to skillet. As eggs begin to set, use a spatula to gently pull the eggs across the pan, forming large soft curds until thickened and no visible liquid egg remains.



Divide egg mixture among tortillas; sprinkle each with 2 tablespoons of cheese. Fold in sides of tortillas, roll up burrito-style and serve. Yields 1 burrito per serving.


Angel Hair Pasta with Eggplant-Tomato Sauce


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This homemade pasta sauce is so good that you'll want to make extras. Freeze it in 1 cup servings for quick defrosting and easy portion control.

POINTS® Value: 4
Servings: 6
Preparation Time: 16 min
Cooking Time: 12 min
Level of Difficulty: Moderate




Angel Hair Pasta with Eggplant-Tomato SauceIngredients
1 medium raw eggplant, baby-variety, sliced into 1/3- to 1/2-inch-thick rounds
1 medium sweet red pepper(s), cut into 8 strips
1 spray(s) olive oil cooking spray
3/4 tsp table salt, divided
1 medium garlic clove(s), minced
2 large tomato(es), coarsely chopped
1/4 tsp crushed red pepper flakes
1/8 tsp black pepper
2 tbsp basil, fresh, minced
2 tbsp chives, fresh, minced
1/2 cup(s) fat-free chicken broth
8 oz uncooked angel hair pasta, cooked according to package directions, drained
4 oz reduced-fat feta cheese, crumbled
Instructions
Preheat grill to medium.*


Place eggplant slices and pepper strips in a grill basket (or place vegetables on a sheet of heavy duty aluminum foil with holes poked in it to allow smoke through). Off heat, coat vegetables with cooking spray; season with 1/2 teaspoon of salt. Place on grill and cook until lightly browned and tender, about 2 to 3 minutes per side. Remove from heat and cool to room temperature. Cut vegetables into bite-size pieces; set aside.


Coat a large nonstick skillet with cooking spray; heat over low-medium heat. Add garlic and cook, stirring, for 1 minute. Add tomatoes and cook until slightly pulpy, about 1 minute more. Stir in vegetables, remaining 1/4 teaspoon of salt, red pepper flakes, black pepper, basil, chives and broth; increase heat to medium-high. Cook until broth is slightly reduced and mixture has a sauce consistency, about 2 to 3 minutes. Add pasta and toss to coat. Stir in cheese just before serving. Yields about 1 1/2 cups per serving.
Notes
* You can roast the vegetables if you prefer. Preheat oven to 425ºF. Coat a baking sheet with cooking spray. Place vegetables on prepared baking sheet and coat with cooking spray; season with 1/2 teaspoon of salt. Roast, until lightly browned, about 20 minutes. Remove from oven and cool to room temperature.


Let your garden dictate the vegetables for this recipe: sliced zucchini, yellow squash or red onion can be substituted for the eggplant.