Friday, April 2, 2010

New Recipes!

Well, here on Good Friday, I woke up with a horrible headache, so I called in sick today! So what better use of my time, than to update with some of the new recipes I've tried out! Right now, I am doing Weight Watchers with several of the ladies in my office. Only 2 weeks in and I have lost 4.8lbs! So, I have included the nutrition facts, as well as the Weight Watchers points, for each recipe.

Spicy Chicken Fried Rice
(From Cooking Light, March 2010 ed.)

This was a great recipe that is perfect for left over vegetables or rice! I have some steamed broccoli and carrots left over from a few days ago, so I was able to just throw them in! I also added some fresh mushrooms. Just an FYI - the recipe calls for your rice and chicken to be cooked - so plan accordingly.

First, in a small bowl, combine:
1/4 cup of less-sodium soy sauce
1 TBSP dark brown sugar
1 TBSP dark sesame oil (I just used EVOO)
3/4 teaspoon crushed red pepper (I used just a bit more)

Then, in a wok or large skillet, heat 2 TBSP of EVOO. Then add:
2 cups diced bell pepper (I used red and yellow)
1 Diced small onion
1/4 cup thinly sliced green onion.
Stir-fry for about 3 minutes, or until tender. Then add:
2 TBSP minced, peeled ginger
2 large garlic cloves, minced (I just used 1 TBSP minced garlic).
Stir-fry for about 1 minute. Then add:
4 cups cooked brown rice
1 lb of diced, cooked chicken
1 (8 oz.) can of water chestnuts, drained.
Stir-fry for about 5 minutes.
Add soy sauce mixture and cook for 2 more minutes, tossing gently to coat.

Note: The original recipe calls for 1/3 cup chopped dry-roasted peanuts as a topping. Because of Weight Watchers, I decided to forgo the peanuts. So, below are the nutrition facts WITH peanuts:

Nutrition Facts:
Calories: 482; Fat: 14g; Protein: 26.3g; Carb. 61.8g; Fiber 6.9g
WW points: 9pts per serving
(Again, if you deduct the peanuts, your only having 8 WW points)

Skillet Fish in Caper Sauce
(from Southern Living: Easy Weeknight Favorites Cookbook)

This was DELICIOUS and easy!!!!!
Cook 1 medium onion, chopped in a large skillet for about 5 minutes, or until tender.
Add 2 (14.oz) Cans for Italian stewed tomatoes, undrained!
Add 2 TBSP chopped capers; 1 tsp dried oregano; 1 tsp dried basil; 1/4 tsp garlic powder. Stir thoroughly; remove from skillet and set to the side.
Add fish fillets (I did 4 fillets) to skillet - top with mixture. Cover and cook over medium heat for 10-12 minutes or until fish flakes easily. Serve with spatula so fish won't tear.

Nutrition Facts:
Cal. 187; Fat 4.6g; Carbs 14.2g; Protein 23g; Fiber 3.2g; Sugar 9.8g
WW points: 4 points per serving

Salmon Croquettes
(from Cooking Light: January 2010 ed. - click here)

Brant and I both LOVED these - Brant has actually requested that I make them again!!!

Original Recipe:
In a large bowl, combine the following:
2 TBSP (organic or light) mayonnaise
1 TSBP fresh lemon juice
1 1/2 tsp Dijon mustard
1/4 cup finely chopped green onions
1/4 cup diced red bell pepper
1/2 tsp garlic powder
1/4 tsp salt
1/8 tsp crushed red pepper
2 (6 oz.) packages of skinless, boneless pink salmon
1 large egg, lightly beaten
1 cup panko (Japanese breadcrumbs)
Stir ingredients well, then shape into small, round patties.

Heat 1 TBSP oil in skillet over medium heat. Add patties; cook 5 minutes on each side, or until brown.

For the sauce, combine:
4 TBSP mayonnaise
3 tsp fresh lemon juice
1 tsp Dijon mustard
1 TBSP fresh parsley
1 tsp chopped capers
1/2 tsp minced garlic
1/8 tsp salt

Nutrition Facts:
Cal. 305; Fat 19.3g; Protein 18.8g; Carb 12.6g; Fiber 1g; WW points - 8
(serving size is 2, 3oz patties)

NOTE: To lower the weight watchers point, I substituted the large egg and instead, used 2 egg whites. I also did not cook them in oil, but simply used Pam to coat the skillet. This reduces the points to approximately 7 points.

Hope you enjoy!!!!


Hope said...

The fish looks great, what kind of fish did you use?

Hope said...

Thanks for your sweet comment. I've actually been following you for a while because I thought we had so much in common. But I missed the infertility stuff, so when you mentioned that a few posts ago, of course it tugged on my heart strings. I have a hard time sharing it all and just updated my blog. I'm going to try to do better. I plan on making that fish dish one day very soon. Thanks for sharing!!!

Reneau said...

hey! could you use crab meat instead of salmon? for some reason, i don't like the taste of salmon!

Post a Comment