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Broiled Halibut with Lemon and Herbs

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PointsPlus Value: 4

Prep time:  5 min
Cook time:  12 min
Serves: 4
A simple, flavorful preparation that works well with almost any fish and any fresh herb.

Ingredients

1 pound(s)  uncooked halibut fillet(s)

1/4 tsp  table salt

1/8 tsp  black pepper

2/3 Tbsp  unsalted butter

1 medium  lemon(s), half for juice and half for garnish

2 Tbsp  parsley, or basil, fresh, minced

Instructions

  • Preheat broiler to high.
  • Place halibut on a rimmed baking pan; rub all over with salt and pepper. Place little pieces of butter all over fish; broil until fish turns opaque in center, about 10 to 12 minutes.
  • Immediately remove fish from oven and set on a serving plate; drizzle with freshly squeezed lemon juice. Sprinkle with parsley or basil and garnish with lemon wedges. Yields about 4 ounces  fish per serving.

Notes

  • You can use 1 1/2 teaspoons fresh, minced thyme instead of the parsley or basil if you prefer.

Chicken and Cheese Quesadillas

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PointsPlus Value: 9

Prep time:  12 min
Cook time:  10 min
Serves: 4
A Mexican classic with endless variations: try Monterey Jack cheese and jalapenos, pico de gallo and black beans or shredded jicama and mango salsa.

Ingredients

8 oz  cooked skinless, boneless chicken breast(s), chopped or shredded

1 tsp  fresh lime juice, or to taste

1/4 tsp  ground cumin

1/4 tsp  table salt

8 medium  whole wheat tortilla(s), about 6-inches each

1/2 cup(s)  fat-free black bean dip, spicy-variety

6 Tbsp  low-fat shredded Cheddar cheese, sharp-variety

2 medium  uncooked scallion(s), green parts only, diced

4 spray(s)  cooking spray

1/2 cup(s)  fat free salsa

2 Tbsp  reduced-fat sour cream

Instructions

  • In a small bowl, combine chicken, lime juice, cumin and salt; toss well to combine.
  • Place 4 tortillas on a flat surface and spread each one with 2 tablespoons of bean dip. Top each with about 1/3 cup of chicken and then sprinkle each with 1 tablespoon of cheese; divide scallions over top. Cover with remaining tortillas and gently press down on each one.
  • Coat a very large nonstick skillet with cooking spray; place over medium heat. Cook quesadillas in a single layer until golden brown on bottom, about 2 minutes. Flip quesadillas and press down on them with a spatula; cook until golden brown on second side, about 2 to 3 minutes more. Remove to a serving plate and cover to keep warm (or place in oven); repeat with remaining quesadillas.
  • Slice each quesadilla into 4 pieces; serve with salsa and sour cream. Yields 1 quesadilla, 2 tablespoons of salsa and 1 teaspoon of sour cream per serving.

Notes

  • For even greater flavor, look for a low-fat seasoned Mexican cheese blend.
    If you want to make the chicken from scratch, marinate it in a mixture of lime juice, cumin and chipotle chili powder for 30 minutes before grilling or pan frying (with cooking spray); then shred with a fork.

Italian Turkey Burgers

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PointsPlus Value: 7

Prep time:  20 min
Cook time:  10 min
Serves: 4
The addition of fennel seeds makes these burgers reminiscent of Italian sausage. Top them with fresh basil and tomato for a wonderful summer main course.

Ingredients

1 spray(s)  cooking spray

1 pound(s)  uncooked 93% lean ground turkey

1/3 cup(s) (chopped) uncooked onion(s), chopped

2 tsp  minced garlic

2 tsp  fennel seed

1/2 tsp  table salt

1/4 tsp  black pepper, freshly ground

4 spray(s)  olive oil cooking spray

2 small  fresh tomato(es), ripe, yellow and/or red, thinly sliced

1 cup(s)  basil, fresh, leaves, torn or thinly shredded

4 item(s)  reduced-calorie hamburger roll(s)

Instructions

  • Coat a grill or grill pan with cooking spray; preheat to medium-high.
  • In a large mixing bowl, combine turkey, onion, garlic, fennel seed, salt and pepper; form into four 1/2-inch-thick patties. Coat burgers and inside of rolls with cooking spray.
  • Grill burgers for 5 minutes; flip burgers and add rolls to grill. Grill open-face rolls until lightly charred, about 1 to 2 minutes; remove to serving plates. Grill burgers until cooked through, about 5 minutes more.
  • To serve, top grilled rolls with burgers and tomato slices; garnish with basil. Yields 1 burger per serving.

Notes

  • For an extra hit of flavor, rub the bread with a cut garlic clove as it comes off the grill.
    Try these burgers with arugula leaves instead of the basil.

Penne with Vodka Sauce

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PointsPlus Value: 9

Prep time:  10 min
Cook time:  18 min
Serves: 6
Yes, there’s actual cream and vodka in our lightened up version of this Italian specialty—just enough for fantastic flavor without all of the calories and fat.

Ingredients

1 Tbsp  unsalted butter

2 medium  uncooked shallot(s), minced (about 1/2 cup)

2 clove(s) (medium) garlic clove(s), minced

2 Tbsp  parsley, fresh, minced

1/2 tsp  sea salt, or other coarse salt

1/4 tsp  black pepper, freshly ground

3 Tbsp  canned tomato paste

2 oz  vodka

1/8 tsp  table salt, or to taste (for cooking pasta)

12 oz  uncooked penne

1/2 cup(s)  heavy whipping cream

20 leaf/leaves  basil, fresh, cut into ribbons (chiffonade)

Instructions

  • Heat a large skillet over a medium-low heat. Add butter, shallots and garlic; sauté until shallots start to caramelize, about 3 to 5 minutes. Add parsley, sea salt and pepper, stirring once or twice. Add tomato paste and mix to form a paste.  Cook for about 5 minutes, moving paste around pan occasionally; add vodka.  Scrap bottom of pan with a wooden spoon and cook for about 5 minutes more.
  • Meanwhile, bring a medium pot of salted water to a boil. Cook pasta according to package directions; drain.
  • Add cream to tomato sauce; reduce heat to low and simmer for about 3 minutes. Add pasta to sauce and mix to coat; top with basil and season to taste with salt and pepper. Yields about 1 cup per serving.

Notes

  • Serve immediately when the sauce is at its creamiest.
    If you prefer a looser sauce, add some pasta-cooking water to the sauce.

Cheesy Chili-Mac

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PointsPlus Value: 7

Prep time:  16 min
Cook time:  28 min
Serves: 8
A hearty meal in a bowl. It’s full of great stuff like lean beef, pinto beans and chili peppers. Turn leftovers into burritos.

Ingredients

1 spray(s)  cooking spray

2/3 pound(s)  uncooked lean ground beef

2 medium  uncooked onion(s), chopped

29 oz  canned stewed tomatoes, Mexican-style (undrained)

2 1/2 cup(s)canned tomato juice

4 oz  canned green chili peppers, diced, drained

2 tsp  chili powder

1 1/2 serving(s)  uncooked macaroni, elbow-size

31 oz  canned pinto beans, rinsed and drained

1/2 cup(s)  low-fat shredded Cheddar cheese

Instructions

  • Coat a large skillet with cooking spray; set over medium-high heat. Cook beef and onion until meat is browned, stirring and breaking up meat with a spoon as it cooks, about 10 minutes; drain off fat.
  • Stir in undrained tomatoes and their juice, tomato juice, chili peppers and chili powder; bring mixture to a boil.
  • Stir in macaroni and beans; return to a boil. Reduce heat, cover and simmer until macaroni is tender, about 15 minutes. Spoon chili into bowls and sprinkle with cheese. Yields about 1 cup chili and 1 tablespoon cheese per serving.

Fresh Mozzarella and Tomato Paninis

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PointsPlus Value: 7

Prep time:  10 min
Cook time:  4 min
Serves: 2
We give these sandwiches extra flavor by rubbing the bread with a cut garlic clove. Swap basil for the arugula if it’s too peppery for your taste.

Ingredients

1 1/2 tsp  red wine vinegar

1/2 tsp  olive oil

1/4 tsp  dried oregano

1/8 tsptable salt

1/8 tsp  black pepper, freshly ground

4 oz  Italian bread, cut into eight 1/2-inch-thick pieces

2 oz  whole milk mozzarella cheese, fresh, thinly sliced

1 cup(s)  arugula, baby leaves

1 medium  plum tomato(es), cut into eight thin slices

4 spray(s)  olive oil cooking spray

1 clove(s) (medium) garlic clove(s), peeled and cut in half

Instructions

  • Preheat outdoor grill (or grill pan or skillet).
  • In a small cup, stir together vinegar, oil, oregano, salt and pepper until blended. Brush mixture onto 1 side of each slice of bread.
  • To make each sandwich, layer 1/4 of cheese over brushed side of bread and then top with 2 tomato slices and 1/4 cup of arugula. Top with another slice of bread, brushed side down and then coat sandwiches with cooking spray. Repeat with remaining ingredients.
  • Grill, lightly pressing with a spatula from time to time, until bread is toasted and cheese melts, about 1 to 2 minutes per side; rub grilled bread with garlic clove. Yields 2 sandwiches per serving.

Notes

  • If you like your paninis more pressed, use a sandwich weight or brick. Or use a panini press if you have one.

Italian Pepper and Egg Sandwiches

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PointsPlus Value: 5

Prep time:  10 min
Cook time:  12 min
Serves: 4
This comfort-food sandwich is great for breakfast, lunch or dinner. It’s made with a lot of pantry staples, perfect anytime you need a quick meal.

Ingredients

2 tsp  olive oil

1 small  uncooked onion(s), thinly sliced

1 large  green pepper(s), such as a cubanelle, thinly sliced

1 tsp  minced garlic

4 large egg(s)

3 large  egg white(s)

1/2 tsp  table salt, or to taste

1/4 tsp  black pepper, freshly ground, or to taste

4 item(s)  reduced-calorie hamburger roll(s), toasted if desired

Instructions

  • Heat oil in a large nonstick skillet over medium heat. Add onion and pepper; saute until tender and light golden, about 7 to 9 minutes. Add garlic; cook, stirring, until fragrant, about 30 seconds. Set vegetables aside.
  • In a medium bowl, beat together eggs, egg whites, salt and pepper. Scramble in same skillet over medium heat until almost cooked, about 1 to 1 1/2 minutes. Add vegetables back to skillet and gently mix; continue scrambling until eggs are set but not dry, about 30 seconds to 1 minute more.
  • Top each roll bottom with about 3/4 cup egg mixture; cover with roll tops and serve. Yields 1 sandwich per serving.

Multi-Grain Pancakes with Canadian Bacon and Maple Syrup

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PointsPlus Value: 10

Prep time:  10 min
Cook time:  24 min
Serves: 6
Now this is a breakfast: whole grain flapjacks with smoky bacon and real maple syrup.

Ingredients

1 cup(s)  whole wheat flour

2 tspwhole wheat flour

1/2 cup(s)  uncooked rolled oats

1/2 cup(s)  uncooked cornmeal

2 tsp  baking powder

1/2 tsp  table salt

3 large  egg white(s)

3 Tbsp  canola oil

2/3 cup(s)  maple syrup, divided

1 3/4 cup(s)  fat-free skim milk

6 oz  uncooked Canadian-style bacon, thinly sliced

Instructions

  • In a large bowl, combine all of flour, oats, cornmeal, baking powder and salt; mix well and set aside.
  • In another bowl, lightly beat egg whites until frothy but not stiff. Add oil, 1/4 cup of maple syrup and milk; mix thoroughly.
  • Pour egg mixture into flour mixture; mix until just combined.
  • Heat a large nonstick skillet over medium heat (or heat a griddle to about 350°F to 375°F). Drop batter by 2 tablespoons onto skillet (or griddle) and cook until bubbles on surface of pancakes start to pop; flip pancakes and finish cooking, about 3 to 4 minutes total. As you finish each batch of pancakes, set them aside in an oven-proof dish in a warm oven (200°F) until ready to serve. Repeat with remaining batter.
  • Warm Canadian bacon slices in skillet (or on griddle).
  • To serve, stack four pancakes on each of 6 plates, top each with 1 ounce of bacon and then drizzle each serving with about 1 tablespoon of syrup.

Oven Fries

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PointsPlus Value: 4

Prep time:  10 min
Cook time:  45 min
Serves: 4
These easy-to-make fries are very versatile: sprinkle with garlic or chili powder halfway through baking, or sprinkle with chopped fresh herbs before serving.

Ingredients

2 large  uncooked potato(es), baking-variety, cut into 16 long wedges each

1 Tbsp  canola oil

1/2 tsp  kosher salt, plus more for serving

Instructions

  • Place oven rack in top third of oven. Preheat oven to 400ºF. Line a large baking sheet with nonstick foil (for easy clean-up) or coat with cooking spray.
  • Place potatoes on prepared pan; drizzle with oil and toss to coat. Spread potatoes into a single layer; bake for 20 minutes.
  • Remove potatoes from oven; sprinkle with 1/4 teaspoon salt. Flip potatoes and arrange in a single layer; sprinkle with 1/4 teaspoon salt.
  • Return pan to oven; bake until potatoes are golden, about 15 to 25 minutes. Sprinkle with salt and serve. Yields about 8 fries per serving.

Notes

  • Sprinkle with freshly grated Parmesan cheese, if desired (could affect PointsPlus value).

Mini Chocolate-Chip Cookies

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PointsPlus Value: 1

Prep time:  10 min
Cook time:  6 min
Serves: 48
Go ahead and grab a few of these bite-size cookies. They might be little, but they pack a big chocolate punch.

Ingredients

2 Tbsp  salted butter, softened

2 tsp  canola oil

1/2 cup(s)  packed brown sugar, dark-variety

1 tsp  vanilla extract

1/8 tsp  table salt

1 large  egg white(s)

3/4 cup(s)  all-purpose flour

1/4 tspbaking soda

3 oz  semi-sweet chocolate chips, about 1/2 cup

Instructions

  • Preheat oven to 375ºF.
  • In a medium bowl, cream together butter, oil and sugar. Add vanilla, salt and egg white; mix thoroughly to combine.
  • In a small bowl, mix together flour and baking soda; stir into batter. Add chocolate chips to batter; stir to distribute evenly throughout.
  • Drop 48 half-teaspoons of dough onto one or two large nonstick baking sheets, leaving a small amount of space between each cookie. Bake cookies until golden around edges, about 4 to 6 minutes; cool on a wire rack. Yields 1 cookie per serving.

Notes

  • Indulge your craving for an intense chocolate experience. Buy a 3-ounce bar of fine chocolate with a percentage of 75 or higher on the label. The percentage indicates the combined amount of cocoa bean and added cocoa butter in the chocolate. The higher the percentage, the greater the chocolate taste and the less sweet the product. Chop up the bar and use it instead of the chocolate chips (could affect PointsPlus values).

 

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