4 servings USMetric 1 lb sausages 1 leek 1 yellow onion 1 lb broccoli, in florets ½ lb cauliflower, in florets 2 tablespoons Dijon mustard 1 cup sour cream 4 oz. shredded cheese 2 oz. butter, for frying ¼ cup fresh thyme salt and pepper, to taste Instructions Preheat the oven to 450°F (225°C). Chop vegetables and sausage. Fry onion and vegetables in butter in one pan and the sausage in […]
Servings: 4 • Size: 1 1/4 cups • Old Points: 5 • Weight Watcher Points+: 6 pt Calories: 268 • Fat: 7 g • Carb: 10 g • Fiber: 3 g • Protein: 41 g • Sugar: 0 gSodium: 437 mg (without salt) • Cholest: 98 mg Ingredients: 1 1/2 pounds skinless chicken breast, cut into 1-inch cubes Kosher salt, to […]
Makes 1 serving INGREDIENTS2 teaspoons olive oil, divided1 medium shallot, halved and thinly sliced3 cloves garlic, thinly sliced1 5-ounce bag baby spinach1 ounce Parmesan, finely gratedabout 1 ½ cups roasted spaghetti squash (leftover from Monday’s dinner)1 large egg*⅛ teaspoon kosher saltfreshly ground pepper1 tablespoon parsley leaves½ tablespoon sliced chives *Men, use 2 eggs PREPARATIONHeat 1 teaspoon olive oil in a large skillet over […]
Servings: 8 • Size: 1 zucchini boat • Old Points: 2 pts • Points+: 3 ptsCalories: 116 • Fat: 3.5 g • Protein: 12 g • Carb: 11 g • Fiber: 3 g • Sugar: 4.5 gSodium: 410 mg (without salt) Ingredients: For the enchilada sauce: olive oil spray (I used my Misto) 2 garlic cloves, minced 1 or 2 tbsp chipotle chile in adobo sauce, more if you like it spicy 1-1/2 cups tomato sauce 1/2 tsp chipotle chili […]
INGREDIENTS For the burgers:1 medium sweet potato1/2 cup dry millet1/2 cup rolled oats2 tablespoons fresh cilantro1 1/2 teaspoons garlic powder1 teaspoon cumin1/2 teaspoon salt1/2 teaspoon pepper15-ounce can black beans, rinsed and drained1 cup corn2 tablespoons olive oil8 whole wheat hamburger buns For the cream sauce:1 ripe avocado3 ounces nonfat plain Greek yogurt1 teaspoon fresh lime juice1/4 teaspoon salt1 Roma tomato, […]
Serves: 6 servingsINGREDIENTSChili ½ head of cauliflower, diced 1 onion, diced 1 red bell pepper, diced 1 poblano pepper, diced 2 garlic cloves, minced 1 28-ounce can organic tomato puree ½ cup chicken stock 2 tablespoons chili powder ¼ – ½ teaspoon chipotle chile flakes, to taste 1 teaspoon sea salt ½ teaspoon freshly ground pepper 6 boneless, skinless chicken thighs, cut in large […]
LOW CARB CHICKEN PARM SPAGHETTI SQUASH Ingredients: CHICKEN PARM(2) chicken breasts, raw1 egg white¼ cup unsweetened almond milk¼ cup Fiber One Cereal1 tablespoon Italian seasoning herb blend½ tsp garlic powder½ cup pastasauce (w/ approx. 60 calories)¼ cup shredded parmesan or mozzarella SPAGHETTI SQUASH1 small spaghetti squash1 tsp olive oil¼ cup minced onionsalt & pepper, to taste Directions: 1. Preheat oven […]
1 1/3 cups water (325 mL)4 cups Vital Oat Ultimate (1 L)Bake Mix, OR useWhole wheat pastry flour in Bake Mix (see recipe below)for about the same carbs2 tbsp butter (25 mL)2 tbsp skim, OR whole milk (25 mL)powder1 tbsp sugar (food for yeast) (15 mL)1 tbsp dry yeast (15 mL)1 tsp salt (5 mL)3 tbsp olive oil, or more […]
