Stuffed Pepper Soup

Servings: 6 • Size: 1 1/3 cups soup, 1/2 cup rice • Old Points: 5 pts • Points+: 7 pts
Calories: 261.2 • Fat: 4.8 g • Carb: 37.5 g • Fiber: 4.7 g • Protein: 17.6 g • Sugar: 6 g
Sodium: 606.3 g (without salt)

Stuffed Pepper Soup adapted by SkinnyTaste
3 cups cooked brown rice
1 lb 95% lean ground beef
1/2 cup chopped green bell pepper
1/2 cup chopped red bell pepper
1 cup finely diced onion
3 cloves garlic, chopped
2 cans (14.5 oz each) cans petite diced tomatoes
1 3/4 cups tomato sauce
2 cups reduced sodium, fat-free chicken broth
1/2 tsp dried marjoram
salt and fresh pepper to taste

Directions:  In a large pot or dutch oven, brown ground meat on high heat and season with salt. Drain fat if any, reduce heat to medium-low, then add peppers, onions and garlic. Cook about 5 minutes on low heat.

Add tomatoes, tomato sauce, chicken broth, marjoram and season with salt and pepper to taste. Cover and simmer on low heat for 30 minutes. Serve about 1 1/3 cups of soup in each bowl and top with 1/2 cup cooked brown rice.

Here's what you will need:

Chop the garlic, peppers, and onion.

Brown the beef in a Dutch oven. 

Once browned, add the peppers, onions, and garlic.

Add the diced tomatoes, tomato sauce, and herbs.

Cover and simmer on low for 30 minutes. 

Prepare rice according to package directions.

Top soup with rice.

Here's what you'll end up with:

Our Thoughts:
This soup was a big hit in my house tonight.  We love stuffed green peppers (recipe) so I thought that this would be a hit and I was right.  All 3 of the kids ate it! (score!!)

The mixture of the 2 different peppers gave it a little variety in both color and taste. 

I used the Uncle Ben's 90 second microwaveable brown rice (a favorite of mine) and 1 package ended up being enough for all of us.  You could also use either bulgur or even quinoa.

Hope you enjoy!
April

Chicken Rollatini Stuffed with Zucchini and Mozzarella

Chicken Rollatini Stuffed with Zucchini and Mozzarella adapted from Skinnytaste.com
Gina's Weight Watcher Recipes
Servings: 8 • Serving Size: 1 cutlet • Old Points: 4 pts • Points+: 4 pts
Calories: 171.9 • Fat: 6.3 g • Protein: 20.3 g • Carb: 7.9 g • Fiber: 0.9 g • Sugar: 1.3 g Sodium: 280.7 mg (without salt)

1 tsp olive oil
cloves garlic, chopped
1 1/2 cups (1 medium) zucchini, shredded
1/4 cup + 2 tbsp Romano cheese (or parmesan)
3 oz part skim shredded mozzarella
salt and pepper to taste
8 thin chicken cutlets, 3 oz each
1/2 cup Italian seasoned breadcrumbs
1 lemon, juice of
1 tbsp olive oil
salt and fresh pepper
olive oil non-stick spray

Directions:  Wash and dry cutlets, season with salt and pepper. Preheat oven to 450°. Lightly spray a baking dish with non-stick spray.

In a large skillet, heat oil on medium-high heat. Add oil when hot then saute garlic a minute, or until golden. Add zucchini, 1/4 cup Romano cheese, salt and pepper and saute about 3-4 minutes, stirring occasionally. Set aside to cool. When cool, add mozzarella cheese and mix to combine.

Lay chicken cutlets down on a working surface and spread 3 tbsp of zucchini-cheese mixture on each cutlet. Loosely roll each one and keep seam side down.

Combine breadcrumbs and grated cheese in one bowl; in a second bowl combine olive oil, lemon juice, and pepper in another bowl.

Dip chicken in lemon-oil mixture, then in breadcrumbs and place seam side down in a baking dish (no toothpicks needed). Repeat with the remaining chicken. When finished, lightly spraywith oil spray.

Bake 25 - 30 minutes. Serve immediately. Serving size is listed as one, but if you are having this as a low carb meal with a salad, I suggest you have two.

Here's what you'll need:

Slice or shred the zucchini in to small pieces so they can be rolled into the chicken.

Preheat the oven to 450 degrees.

Chop up the garlic and cook put in a pan with olive oil for 1-2 minutes.

Add the zucchini.

Add 1/4 cup of the grated cheese.

Mix the bread crumbs and 2 Tbsp grated cheese in a separate bowl.

Squeeze one lemon into another bowl and add olive oil, salt and pepper.

Pull the zucchini from the stove and let cool.  Once cool, add the shredded cheese and mix.

Lay the chicken out and season it.  Place some of the zucchini/cheese mixture on the chicken and loosely roll.  Leave seam side down.

Holding on to the loosely-wrapped chicken, dip in the olive oil and dip in to the breading.

Place chicken seam-side down in a baking dish.

Bake at 450 degees for 30-40 minutes.

Here's what you'll end up with:

Our Thoughts:

My friend, Andrea, posted this recipe on Facebook last week and raved about it so I thought I'd give it a try.

 

I happy that we were actually able to taste the zucchini in this dish.  It still had a bit of a crunch and wasn't overly squishy or mushy.  I believe it also added to the juiciness of the chicken.  Along with or in place of zucchini, you could substitute any garden veggie that you like.

 

Scott really enjoyed the flavor of the Italian breadcrumbs with the cheese and zucchini.

 

Hope you enjoy!

April

Chicken Pot Pie Soup

Chicken Pot Pie Soup adapted from Skinnytaste
Gina's Weight Watcher Recipes
Servings: 9 • Serving Size: 1 cup • Old Points: 3 pt • Points+: 4 pts
Calories: 169.2 • Fat: 1.2 g • Protein: 18.5 g • Carb: 21.2 g • Fiber: 2.3 g

Servings: 6 • Serving Size: 1 bowl (1-1/2 cups) • Old Points: 5 pt • Points+: 6 pts
Calories: 253.8 • Fat: 1.8 g • Protein: 27.7 g • Carb: 31.9 g • Fiber: 3.4 g    1

1/4 cup flour (to make gluten-free use 2 tbsp cornstarch instead)
2 cups water
4 cups fat free milk
1 large celery stalk, chopped
1/2 medium chopped onion
8 oz sliced baby portabella mushrooms
2 chicken bouillons
fresh ground pepper
pinch of thyme
10 oz frozen classic mixed vegetables (peas, carrots, green beans, corn)
2 potatoes, peeled and cubed small
16 oz cooked chicken breast, diced small
salt



Directions:  Create a slurry by combining 1/2 cup of the cold water with flour in a medium bowl and whisk until well blended. Set aside.

Pour remaining water and milk into a large pot and slowly bring to a boil. Add celery, onion, mushrooms, chicken bullion, thyme, fresh pepper, frozen vegetables and return to a boil. Partially cover and simmer on low until vegetables are soft, about 20 minutes. Remove lid, add potatoes and cook until soft, about 5 minutes. Add chicken, and slowly whisk in slurry, stirring well as you add. Cook another 2-3 minutes, until soup thickens, adjust salt and pepper to taste and serve.

Modifications:
-I used whole wheat flour.
-I did not use the celery.
-I added 1/4 cup chicken broth.
-I added 3-4 lasagna pieces cut up.

Here's what you'll need:

Cook the chicken.

Wash off the mushrooms with a damp towel and slice.

 Dice up potatoes.

Dice up the onion.

Once the chicken is cooked through, cut up the chicken into bite-sized pieces.

Mix the flour and 1/4 cup of cold water. 

Bring water and milk to a slow boil.

I took 3-4 lasagna pieces and cut them up to add, as well. (Optional)

Add the onions, mushrooms, frozen veggies, and seasonings to the milk/water.  Simmer for 20-25 minutes.

Add the potatoes, pasta (if you are using), and chicken.

Add the flour mixture.  Simmer for another 2-3 minutes to thicken.

Here's what you'll end up with:

Our Thoughts:
What a perfect, easy meal for a cool Fall day.  If you stick to the original recipe, 1 cup of this soup=6 points on the new Weight Watchers system.  Since I added 1/4 cup of chicken stock and some pasta, I'm sure it is another point.

I'm really happy that I added the pasta to this dish and actually wish I would have added more.  The pasta simulated the pie shell topping that is on a traditional pot pie and added an extra bit of comfort.

I used chicken breast tenderloins that I boiled but this dish can be made even easier by using a rotisserie chicken.

Scott had a good point when he said that it almost reminded him of a potato soup, like this one.

 
Hope you enjoy!
April

Beef and Broccoli Stir-Fry with whole grain rice

Last week my friend and I joined Weight Watchers.  She texted me one day and told me about a Weight Watchers recipe that was awesome so I thought I would give it a try.  As much as I believe in Weight Watchers, I don't always love their recipes or food.  This one, though, did not disappoint.  It was fantastic!

Beef and Broccoli Stir-Fry
yields 4 servings
2 1/2 Tbsp cornstarch, divided
1/4 tbsp salt
3/4lb lean sirloin beef, trimmed, thinly sliced against the grain
2 tsp canola oil
1 cup reduced-sodium chicken broth, divided
5 cups broccoli, florets (about 12oz bag)
1Tbsp ginger root, fresh, minced
2 tsp minced garlic
1/4 tsp red pepper flakes, to taste
1/4 cup low-sodium soy sauce
1/2 cup water

Directions:  On a plate, combine 2 tablespoons cornstarch and salt; add beef and toss to coat.

Heat oil in a large nonstick wok or large deep skillet over medium-high heat.  Add beef and stir-fry until lightly browned, about 4 minutes; transfer to a bowl with a slotted spoon.

Add 1/2 cup broth to same pan; stir to loosen any bits on food on bottom of pan.  Add broccoli; cover and cook, tossing occasionally and sprinkling with a tablespoon water if needed, until broccoli is almost crisp-tender, about 3 minutes.  Uncover pan and add ginger, garlic and red pepper flakes; stir-fry until fragrant, about 1 minute.

In a cup, stir together soy sauce, remaining 1/2 cup broth, remaining 1/2 tablespoon, cornstarch and water until blended; stir into pan.  Reduce heat to medium-low and bring to a simmer; simmer until lightly thickened about 1 minute.

Return beef and accumulated juices to pan; toss to coat.  Serve.  Yields about 1 1/4 cups per serving.

Modifications:
-I also added 2 stalks of green onions and a few mushrooms.

Here's what you'll need:

If you are using fresh broccoli, cut up the broccoli.  Mince 1 Tbsp of fresh ginger and 2 cloves of garlic.  Trim and slice the beef.

I went ahead and added some green onions and mushrooms.

Put some cornstarch in a bowl and then toss and cover the beef.

Heat some canola oil in a wok or a pan.

Put the beef in the wok until lightly brown, around 4 minutes and then pull out and sit to the side.

Pour 1/2 cup of chicken stock in to the pan.  Stir the pan and get all of the leftover meat and crumbles.

Add the broccoli, cover for about 3 minutes until tender-crisp. (They will also turn a very bright green)

Uncover and add the ginger, garlic and any other veggies.

In a separate bowl or cup, mix 1/4 cup soy sauce, 1/2 cup chicken broth and about 1/2 Tablespoon cornstarch.

Mix and pour into the wok.  Let simmer and thicken just a couple of minutes.

I added some rice to the pan (see below for details) and then put the beef back in.

Here's what you'll end up with:

Our Thoughts:

This was so good.  Like I said above, I am sometimes skeptical of making any type of "diet" food but we will definitely be having this again.

I served this with one of those whole grain rice-in-a-bag.  I boiled them separately and then threw them in the wok at the end when the beef went back in the wok.

You could do all type of variations and add a lot more veggies.  You could buy a bag of frozen stir-fry veggies, add grated carrots, or bean sprouts.

1 serving of the beef and broccoli (1 cup)=5 points

1/2 cup of the rice=4 points

Hope you enjoy!

April