I am always looking for something to do with tuna. It's cheap, it's low points. But it's hard to find things that aren't just tuna noodle casserole or tuna salad. So here's one that is good. Served over pasta or rice.
Creole Tuna
Serving Size : 4
Points per Serving: 2 points
2 1/4 Ounces green pepper (about 1/4 cup)
2 tablespoons flour, all-purpose
1/2 teaspoon sugar
1/2 teaspoon salt
1/8 teaspoon pepper
1/3 cup 1% low-fat milk
14 1/2 ounces stewed tomatoes -- 1 can
7 3/4 ounces light tuna in water -- 2 cans, drained
1 teaspoon cajun seasoning
1/2 tablespoon extra virgin olive oil
In a large saucepan, saute green pepper in butter until tender. Stir in the flour, sugar, salt and pepper until blended.
Gradually add milk, stirring constantly. Stir in tomatoes. Bring to a boil; cook and stir for 2 minutes. Add tuna and Creole seasoning; heat through.
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Per Serving (excluding unknown items): 123 Calories; 3g Fat (21.4% calories from fat); 13g Protein; 13g Carbohydrate; 2g Dietary Fiber; 25mg Cholesterol; 522mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 1 1/2 Vegetable; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.
Wednesday, November 7, 2007
Cajun Stir Fry
Very good, a little spicy, and it had some sausage in it, which I can't get enough of! Serve it over spaghetti, rice or other noodles, all of it is good.
Cajun Stir Fry
Serving Size : 6
Points per Serving: 3
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3/4 pound boneless skinless chicken breast
1/2 pound turkey kielbasa
9 1/4 ounces onion
8 1/4 ounces tomatoes
8 ounces bell pepper -- multiple colors, cut into chunks
3 large garlic clove
1 tablespoon extra virgin olive oil
4 teaspoons dried basil
4 teaspoons dried oregano
4 teaspoons dried parsley
1 1/2 teaspoons cajun seasoning
1/2 teaspoon salt
1/4 teaspoon pepper
In a large nonstick skillet, stir-fry the chicken, kielbasa, onion and garlic in oil until onion is tender. Add the peppers, mushrooms, tomatoes, herbs, Cajun seasoning, salt and pepper. Cook and stir until chicken juices run clear and vegetables are crisp-tender.
Combine cornstarch and cold water until smooth; add to the skillet. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve over spaghetti.
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Per Serving (excluding unknown items): 171 Calories; 5g Fat (28.3% calories from fat); 21g Protein; 10g Carbohydrate; 3g Dietary Fiber; 70mg Cholesterol; 613mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
Cajun Stir Fry
Serving Size : 6
Points per Serving: 3
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3/4 pound boneless skinless chicken breast
1/2 pound turkey kielbasa
9 1/4 ounces onion
8 1/4 ounces tomatoes
8 ounces bell pepper -- multiple colors, cut into chunks
3 large garlic clove
1 tablespoon extra virgin olive oil
4 teaspoons dried basil
4 teaspoons dried oregano
4 teaspoons dried parsley
1 1/2 teaspoons cajun seasoning
1/2 teaspoon salt
1/4 teaspoon pepper
In a large nonstick skillet, stir-fry the chicken, kielbasa, onion and garlic in oil until onion is tender. Add the peppers, mushrooms, tomatoes, herbs, Cajun seasoning, salt and pepper. Cook and stir until chicken juices run clear and vegetables are crisp-tender.
Combine cornstarch and cold water until smooth; add to the skillet. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve over spaghetti.
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Per Serving (excluding unknown items): 171 Calories; 5g Fat (28.3% calories from fat); 21g Protein; 10g Carbohydrate; 3g Dietary Fiber; 70mg Cholesterol; 613mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
Broccoli Pasta Bake
I was totally skeptical of this recipe when I first tried it, but even my non-broccoli loving roommate likes it!
Broccoli Pasta Bake
Serving Size : 5
Points per serving: 4
6 ounces whole wheat spaghetti
16 ounces frozen broccoli -- thawed and drained
1 1/4 cups Condensed cream of mushroom Soup Healthy Req -- one 10.75oz can
1/8 cup 1% low-fat milk
5 3/4 ounces onion -- finely chopped (one half large onion)
1/2 teaspoon salt
1/4 teaspoon pepper
1/3 cup kraft 2% Shredded Cheddar Cheese
Boil spaghetti according to package directions for 7 minutes. Add broccoli; return to a boil. Cook 2 minutes longer or until spaghetti is tender; drain.
In a large bowl, combine soup and milk. Stir in the onion, salt, pepper Add spaghetti and broccoli; mix well.
Transfer to a 13-in. x 9-in. x 2-in. baking dish coated with cooking spray (dish will be full). Cover and bake at 350° for 40 minutes. Uncover; sprinkle with sunflower kernels and remaining cheese. Bake 5-10 minutes longer or until heated through and cheese is melted.
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Per Serving (excluding unknown items): 212 Calories; 4g Fat (14.7% calories from fat); 11g Protein; 37g Carbohydrate; 7g Dietary Fiber; 6mg Cholesterol; 723mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 1/2 Vegetable; 0 Non-Fat Milk; 0 Fat.
Broccoli Pasta Bake
Serving Size : 5
Points per serving: 4
6 ounces whole wheat spaghetti
16 ounces frozen broccoli -- thawed and drained
1 1/4 cups Condensed cream of mushroom Soup Healthy Req -- one 10.75oz can
1/8 cup 1% low-fat milk
5 3/4 ounces onion -- finely chopped (one half large onion)
1/2 teaspoon salt
1/4 teaspoon pepper
1/3 cup kraft 2% Shredded Cheddar Cheese
Boil spaghetti according to package directions for 7 minutes. Add broccoli; return to a boil. Cook 2 minutes longer or until spaghetti is tender; drain.
In a large bowl, combine soup and milk. Stir in the onion, salt, pepper Add spaghetti and broccoli; mix well.
Transfer to a 13-in. x 9-in. x 2-in. baking dish coated with cooking spray (dish will be full). Cover and bake at 350° for 40 minutes. Uncover; sprinkle with sunflower kernels and remaining cheese. Bake 5-10 minutes longer or until heated through and cheese is melted.
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Per Serving (excluding unknown items): 212 Calories; 4g Fat (14.7% calories from fat); 11g Protein; 37g Carbohydrate; 7g Dietary Fiber; 6mg Cholesterol; 723mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 1/2 Vegetable; 0 Non-Fat Milk; 0 Fat.
Apple Cider Beef Stew
This stew was very very good! Great for these chilly fall evenings. If you do not have cider on hand, you can substitute unsweetened apple juice.
Apple Cider Beef Stew
Serving Size : 10
Points per serving: 5 Points.
2 pounds beef stew meat
16 ounces frozen mixed vegetables
1 1/2 tablespoons minced onion
8 tablespoons gravy, dry mix, brown
2 tablespoons onion soup mix
2 teaspoons garlic powder
1/8 teaspoon ground cinnamon
14 1/2 ounces beef broth, ready to eat
1 1/4 cups apple cider
8 ounces tomato sauce
1 bay leaf
3 tablespoons cornstarch
1/3 cup cold water
Place the vegetables and onion in a 5-qt. slow cooker
In a large resealable plastic bag, combine the gravy mix, soup mix, steak seasoning and cinnamon; add beef, a few pieces at a time, and shake to coat. Add to slow cooker.
Combine the broth, cider and tomato sauce; pour over beef. Add bay leaf. Cover and cook on low for 6-7 hours or until meat is tender.
Combine cornstarch and water until smooth; stir into stew. Cover and cook on high for 15 minutes or until thickened. Discard bay leaf.
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Per Serving (excluding unknown items): 243 Calories; 9g Fat (32.6% calories from fat); 22g Protein; 18g Carbohydrate; 2g Dietary Fiber; 50mg Cholesterol; 774mg Sodium. Exchanges: 1 Grain(Starch); 3 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat.
Apple Cider Beef Stew
Serving Size : 10
Points per serving: 5 Points.
2 pounds beef stew meat
16 ounces frozen mixed vegetables
1 1/2 tablespoons minced onion
8 tablespoons gravy, dry mix, brown
2 tablespoons onion soup mix
2 teaspoons garlic powder
1/8 teaspoon ground cinnamon
14 1/2 ounces beef broth, ready to eat
1 1/4 cups apple cider
8 ounces tomato sauce
1 bay leaf
3 tablespoons cornstarch
1/3 cup cold water
Place the vegetables and onion in a 5-qt. slow cooker
In a large resealable plastic bag, combine the gravy mix, soup mix, steak seasoning and cinnamon; add beef, a few pieces at a time, and shake to coat. Add to slow cooker.
Combine the broth, cider and tomato sauce; pour over beef. Add bay leaf. Cover and cook on low for 6-7 hours or until meat is tender.
Combine cornstarch and water until smooth; stir into stew. Cover and cook on high for 15 minutes or until thickened. Discard bay leaf.
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Per Serving (excluding unknown items): 243 Calories; 9g Fat (32.6% calories from fat); 22g Protein; 18g Carbohydrate; 2g Dietary Fiber; 50mg Cholesterol; 774mg Sodium. Exchanges: 1 Grain(Starch); 3 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat.
Saturday, October 13, 2007
Pumpkin Pie Pudding
I tried a little concoction of my own tonight, and it turned out fabulous. Definately kills the pumpkin pie craving, which we all have this time of year!
Pumpkin Pie Pudding
Serving Size : 4
WW Points: 1
1 small box of jell-o Sugar Free Pudding Mix (white chocolate, vanilla or cheesecake would work)
1/2 cup 1% low-fat milk
1/2 cup pumpkin, canned
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
3/4 cup cool whip Free
Mix Pudding, Milk, Pumpkin and Spices together with a whisk until well blended.
Stir in Cool Whip.
Per Serving (excluding unknown items): 72 Calories; 1g Fat (6.7% calories from fat); 2g Protein; 15g Carbohydrate; 1g Dietary Fiber; 1mg Cholesterol; 324mg Sodium. Exchanges: 0 Grain(Starch); 1 Vegetable; 0 Non-Fat Milk; 0 Fat.
Pumpkin Pie Pudding
Serving Size : 4
WW Points: 1
1 small box of jell-o Sugar Free Pudding Mix (white chocolate, vanilla or cheesecake would work)
1/2 cup 1% low-fat milk
1/2 cup pumpkin, canned
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
3/4 cup cool whip Free
Mix Pudding, Milk, Pumpkin and Spices together with a whisk until well blended.
Stir in Cool Whip.
Per Serving (excluding unknown items): 72 Calories; 1g Fat (6.7% calories from fat); 2g Protein; 15g Carbohydrate; 1g Dietary Fiber; 1mg Cholesterol; 324mg Sodium. Exchanges: 0 Grain(Starch); 1 Vegetable; 0 Non-Fat Milk; 0 Fat.
Thursday, September 27, 2007
Dijon Crusted Fish
A very good recipe. I always use orange roughy, but any mild fish would work!
Dijon Crusted Fish
Serving Size : 4
Points per Serving: 3 points
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
16 ounces orange roughy fillets
3 tablespoons Miracle Whip® light
2 tablespoons parmesan cheese
1 tablespoon lemon juice
2 teaspoons dijon mustard
1 teaspoon horseradish
1/4 cup seasoned bread crumbs
In a small bowl, combine the mayonnaise, 1 tablespoon Parmesan cheese, lemon juice, mustard and horseradish.
Place fillets on a baking sheet coated with nonstick cooking spray. Spread mayonnaise mixture evenly over fillets.
In a small bowl, combine the bread crumbs, butter and remaining Parmesan cheese; sprinkle over fillets.
Bake at 425° for 13-18 minutes or until fish flakes easily with a fork.
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Per Serving (excluding unknown items): 153 Calories; 5g Fat (27.3% calories from fat); 18g Protein; 9g Carbohydrate; trace Dietary Fiber; 29mg Cholesterol; 415mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.
Dijon Crusted Fish
Serving Size : 4
Points per Serving: 3 points
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
16 ounces orange roughy fillets
3 tablespoons Miracle Whip® light
2 tablespoons parmesan cheese
1 tablespoon lemon juice
2 teaspoons dijon mustard
1 teaspoon horseradish
1/4 cup seasoned bread crumbs
In a small bowl, combine the mayonnaise, 1 tablespoon Parmesan cheese, lemon juice, mustard and horseradish.
Place fillets on a baking sheet coated with nonstick cooking spray. Spread mayonnaise mixture evenly over fillets.
In a small bowl, combine the bread crumbs, butter and remaining Parmesan cheese; sprinkle over fillets.
Bake at 425° for 13-18 minutes or until fish flakes easily with a fork.
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Per Serving (excluding unknown items): 153 Calories; 5g Fat (27.3% calories from fat); 18g Protein; 9g Carbohydrate; trace Dietary Fiber; 29mg Cholesterol; 415mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.
Tuesday, July 24, 2007
Lighter Zucchini Bread
Lighter Zucchini Bread
Makes 2 Loafs, Divide each loaf into 12 slices. 1 slice is 2 points.
Recipe By :Kate
Serving Size : 24 Preparation Time :0:00
Categories : Desserts
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3/4 cup egg beaters® 99% egg substitute
1 cup unsweetened applesauce
2 cups sugar substitute
2 teaspoons vanilla
2 cups shredded zucchini
3 3/4 ounces crushed pineapple in juice
3 cups flour, all-purpose
2 teaspoons baking soda
1 teaspoon salt
1/4 teaspoon baking powder
3 teaspoons cinnamon
3/4 teaspoon nutmeg
1/2 cup chopped walnuts
mix eggs, applesauce, splenda and vanilla
Add other ingredients and blend well.
Divide into two greased loaf plans, and bake at 350 for 1 hour.
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Per Serving (excluding unknown items): 118 Calories; 2g Fat (13.1% calories from fat); 3g Protein; 22g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 242mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.
Makes 2 Loafs, Divide each loaf into 12 slices. 1 slice is 2 points.
Recipe By :Kate
Serving Size : 24 Preparation Time :0:00
Categories : Desserts
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3/4 cup egg beaters® 99% egg substitute
1 cup unsweetened applesauce
2 cups sugar substitute
2 teaspoons vanilla
2 cups shredded zucchini
3 3/4 ounces crushed pineapple in juice
3 cups flour, all-purpose
2 teaspoons baking soda
1 teaspoon salt
1/4 teaspoon baking powder
3 teaspoons cinnamon
3/4 teaspoon nutmeg
1/2 cup chopped walnuts
mix eggs, applesauce, splenda and vanilla
Add other ingredients and blend well.
Divide into two greased loaf plans, and bake at 350 for 1 hour.
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Per Serving (excluding unknown items): 118 Calories; 2g Fat (13.1% calories from fat); 3g Protein; 22g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 242mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.
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