With the snow piling up outside…school and activities being cancelled…I thought a hearty chili recipe would be just perfect! I found this recipe years ago when I was exploring the South Beach Diet. This is perfect for lunches… and it is a small recipe at just 2 servings…and doubles well if you need more.
1/2 bell pepper (red, yellow, green), diced
1/4 medium onion, chopped
2 tsp. olive oil
3 oz. soy/meat alternative crumbles
3/4 tsp. chili powder (or to taste)
1/4 tsp. ground cumin
1 oz. canned chopped green chilies, drained
1/4c an diced tomatoes (3.75 oz)
1/4 can black beans, drained (3.75oz)
1/4 can kidney beans, drained (3.75 oz)
1/4 can tomato sauce (3.75oz)
Heat the oil in a large saucepan over medium-high heat. Add the peppers, onion and garlic to taste and heat until they soften. Add remaining ingredients. Bring the mixture to a boil, then reduce the heat and simmer for 30 minutes, stirring occasionally.
WW Points Per Serving: 4
I’ve heard all this talk about steel cut oats…but I didn’t really know what the difference was…so I did a little research. Steel cut oats are the inner part of the kernal grain (groats) that is coarsely chopped by a steel blade rather than rolled. These are healthier for you, less processed and have a lower glycemic index than instant or old fashioned rolled oats (42 compared to 66 according to Wikipedia). This means that you will get less of an insulin spike when you eat them….you will sustain your energy level longer after you have eaten.
Its no secret that although I’m sort of being drug behind the wagon…I’m a big fan of Weight Watchers. Here are two recipes for Steel Cut Oats that I found in the Weight Watchers forums. Both call for being cooked in your slow cooker overnight…but I would hesitate to cook them a full eight hours unless you are completely sure of the heat levels your slow cooker cooks at. If possible…make one of these recipes the first time during the day and check for a finished product after approximately 5-6 hours of cook time.
Apple Steel Oats
1 cup steel cut oats
1 apple — coarsely chopped
1 teaspoon cinnamon
1 teaspoon allspice
1 teaspoon nutmeg
4 1/2 cups skim milk — or water
In a slow cooker, add all ingredients and set to low heat. Let cook overnight.
Serves appx. 4 people (1c. uncooked steel cut oats generally makes 4 servings)
5 Points Per Serving made w/skim milk
3 Points Per Serving made w/water
Creamy Pumpkin Oatmeal
2 cups steel cut oats
1 12 oz. Can fat-free evaporated milk
1- 15 oz. Can pumpkin
5 1/2 cups water
1/2 cup splenda
2 teaspoons pumpkin pie spice
1/4 cup sugar free maple syrup
1. Just put it all in the crock pot, mix until no chucks of pumpkin left. Cook on low for 8 hours (while you sleep). Yummy breakfast for the entire week.
2. For an apple version: substitute 2 cups sugar-free applesauce for the pumpkin. Add on large chopped apple. Substitute 2 teaspoons cinnamon for the pumpkin pie spice .
Serves appx. 8 ppl
4 Points Per Serving
Here are a few more tips for cooking your steel cut oats that I found in my search:
This is sort of a no brainer, it seems to me. The healthiest snacks you can have are fruits paired with a little bit of protein. Sugar to boost you and protein to help sustain the energy! Plain ol’ fruit and yogurt gets boring after a while…especially if you are trying to please kiddos at the same time so here are a few ideas I’ve gathered from Twitter and from my own childhood:
Frozen Bananas: My mom used to make these all the time when we were little and they are amazingly yummy. On a stick or not…individually wrapped in saran these bananas will not brown as they freeze. My mom used to dip them in chocolate first so they had a nice outer coating…I heard this week to dip them in yogurt (Yoplait Whips freeze nicely) and then roll them in nuts before freezing them and I think that sounds DIVINE!
Frozen Grapes/Blueberries: Eaten frozen these fruits will give you a little blast of cool, refreshing flavor that is (yes…I’m going to say it) better than ice cream!! You can snack away and have none of the guilt. Dip them in some yogurt to round out the snack.
Grapes and Sour Cream: Yes, you heard me. Throw some grapes in bowl with a dollup of sour cream on top, sprinkled with a little brown sugar. This looks pretty and tastes YUMMY…even though it sounds a little crazy. The sour cream balances well with the sweet of the grapes and the sugar.
Apple O’s: Cut the core out of your apple then slice it into rings. Spread a little peanut butter on the apple rings and make a little sandwich out of them. Kids especially will LOVE this treat.
Just a couple of my favorite ideas for sprucing up your fruit snacks….what are some of yours??Read More
I found this recipe in Cooking Light back in 2006. I absolutely love the way this cooks up so quickly…virtually no chopping or prep… and it makes the house smell WONDERFUL when you are cooking it up. Again, I use the meat/soy substitute, Quorn, for chicken in this recipe which lowers the calories/point intake even more. This recipe says that it is a 4 serving size…but I’ve served 6 adults with it and had leftovers….an incredible amount of food!
Penne and Chicken with Spiced Tomato Sauce
1 tsp. ground fennel seed (I’ve not been able to find this so I use whole and crush it up a little)
1 tsp. dried basil
1/2 tsp. salt
1/2 tsp. ground corriander
1/4 tsp. ground black pepepr
1lb. chicken breast tenders, cut into 1″ pieces OR 1 package Quorn Meat alternative
1 Tbsp. Olive Oil
4 cloves minced garlic (I’ve used fresh and pre-packaged…the already minced is much easier)
4 c. canned, diced tomatoes, undrained
1 c. white wine (or white cooking wine)
8 oz. uncooked penne
1/4c. freshly shredded Parmigiano-Reggiano cheese
1/4c. fresh basil, chopped
Combine first 5 ingredients in a small bowl and rub over chicken. (If you are using Quorn, you can pour the mixture over the frozen pieces and add to the pan that way.)
Heat oil in a large skillet over med-high heat and add chicken. Cook about 4 min, turning once. Set aside.
Reduce heat to medium and add garlic. Cook roughly 30 seconds, until garlic is soft. Add tomatoes and wine, scraping bottom of the pan to loosen any browned bits (not likely if you use Quorn). Bring to a boil, reduce heat and simmer for 15 minutes. Add chicken and simmer an additional 5 minutes.
Cook pasta according to package directions omitting salt and fat. The recipe says to toss pasta and sauce in a bowl and top with basil and cheese right before serving. I’ve found that you can mix it in the skillet and keep it warm for a bit…making it an easy make ahead or make for company dish. DO wait until you are ready to serve it to add the basil and the cheese. Not only does it make a nice appearance when you are serving it but the flavor is amazing.
So what is the nutritional outlay for this dish?
With Chicken, cooking wine and a full Tbsp. olive oil you will have 9 Weight Watcher points per serving, or 446 calories and 7.2g of fat if you have 4 servings. I will say again that this is MORE than enough for 6 people…at 6 servings the Weight Watchers points per serving is 6, or 297 calories and 4.8g of fat .
With Quorn as a subsitute for the Chicken, you can also reduce the amount of olive oil that you use…adding a little cooking spray to cook the garlic. Four servings will be 7 Weight Watchers points per serving. Six Servings will be 5 points per serving.Read More
This easy vegetarian lunch is super filling and is versatile enough that you can make a double batch and have it a couple of times! Even my kids will eat this if I tone down the spices just a little.
Made with Jasmine rice this dish is 6 WW points per serving, with brown rice it is reduced to 5 WW points per serving. I’ve also served this in smaller portions as a side dish with chicken and without the rice and wrapped in a tortilla. By itself the bean and tomato mixture is only 2 WW Points per serving!!
Spicy Black Beans and Rice
1/2c. chopped white onion
4 cloves garlic, minced ( I cut this back drastically for the kids)
1Tbsp. olive oil
1 14.5 oz can black beans, rinsed and drained
1 14.5 oz can Mexican Style Stewed Tomatoes
1/8 – 1/4tsp. crushed red pepper
2c. prepared brown rice
Cook brown rice according to directions.
Cook garlic and onion in hot oil in medium sauce pan until translucent. Add tomatoes, beans and crushed pepper and bring to a boil. Reduce heat and simmer for about 15 minutes.Read More