Tag Archives: Onion

Spicy Vegetable Corn Chowder

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Spicy Vegetable Corn Chowder

WARNING this soup is super spicy, but the heat can always be adjusted. It will kick your metabolism in high gear to help with weight loss. Super delicious and easy to make because it’s another fabulous slow cooker recipe. 1 cup is 2 weight watcher points (old system).

Ingredients
    • Two 14.5 oz. cans (about 3.5 cups) fat free chicken broth
    • One 14oz. can cream style corn
    • 2 cups frozen corn kernels
    • 2 plum tomatoes diced
    • 1 large red bell pepper seeds removed and diced
    • 1 large green bell pepper seeds removed and diced
    • 1 large onion finely chopped
    • 1/2 cup unsweetened almond milk or soy milk
    • 1.2 – 2 Tbls canned chipotle peppers in adobo sauce chopped (Use less if you do not want it super spicy)
    • 1 tsp minced garlic
    • 1/4 tsp ground cumin
    • 3/4 cup instant mashed potato flakes
    • 1/4 cup non fat sour cream
Directions:
  1. Prepare vegetables above
  2. Add all ingredients to your slow cooker EXCEPT for the potato flakes and sour cream.
  3. Cook on high for 3-4 hours or Low for 6-7 hours.
  4. Add potato flakes and sour cream just before serving.
  5. Optional: Add a dollop of sour cream, and a sprinkle of parsley before serving (count the extra points for this addition)

Buffalo Chicken Lettuce Wraps

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I LOVE my crock pot! Here’s yet one more wonderful recipe you can have cook durning the day while working and running around.This recipe can easily be doubled to feed a larger family. 1/2 cup of Buffalo Chicken is 3 weight watcher points (old). Yes, this recipe is hubby approved and packs a nice spicy punch.

Ingredients:
  • 12-14 oz boneless skinless chicken breast
  • 1 small Onion, diced
  • 1 tsp Garlic Powder
  • 8 -10 oz fat free low sodium Chicken Broth
  • 1/4 cup hot Frank’s Hot sauce
  • Non fat Sour Cream
  • 1 head of Lettuce
Directions:
  1. In a crock pot, combine chicken, onions, garlic powder, frank’s hot sauce and broth (enough to cover your chicken, you may not use the whole box).
  2. Cover and cook on high 4 hours.
  3. Shred the chicken with two forks, return to the slow cooker. Makes 1.5 cups chicken.
  4. To prepare lettuce cups and place 1/4 cup buffalo chicken in each leaf,
  5. Top with a tablespoon of non fat sour cream and enjoy. My hubby added low fat cheese to his.

Honey Dijon Pork Chops

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Here’s a great Pork Chop recipe that keeps your chops super moist and delicious. I made these last night and my husband loved them. This pork chop above is 4 weight watcher points (old). I served this with a nice side salad, but feel free to serve it with rice or veggies or whatever your heart desires for a side dish. I should also mention this took all of 30 minutes to prepare.
Ingredients:
  • 1 tsp butter
  • 3 pork chops 1 inch thick, trim all fat
  • 1/2 tsp salt
  • fresh ground pepper
  • 3 tbsp chopped onion
  • 3/4 cup fat free chicken stock
  • 1 tbsp dijon mustard
  • 1.5 tsp Parsley
Directions:
  • Heat the butter over low heat.
  • Season pork with salt and pepper.
  • Add Pork Chops to the pan and raise the heat to medium.
  • Sauté for 7 minutes on each side (14 mins total).
  • Remove the chops and put in a warm spot.
  • Add the onion to the pan and cook, stirring, until soft.
  • Add the chicken stock and boil until it reduces to about a 1/2 cup.
  • Stir in the honey mustard and parsley.
  • Add the pork chops turning once to coat and service with a bit of the sauce.

Lentil Chili

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Ok so I took a slight break with summer holidays, but I am back on track for my awesome food followers.

Lentils, what are Lentils? in short they are seeds that grow in a pod. I love finding new ingredients to try out. Of course I have heard of Lentils, but I never actually cooked with them before. Here’s a nice vegetarian twist on the classic chili. It’s delicious, healthy and is a modification from the original WW recipe. Each serving of 1.5 cups is 5 weight watcher points.

Ingredients:
  • 1 1/2 tbls of Extra Virgin Olive Oil
  • 1 large Onion chopped
  • 28 ounce can of crushed tomatoes
  • 1 cup Low Sodium Vegetable Broth
  • 1 1/2 cups of caned Lentils rinsed and drained
  • 2 cups of frozen Corn
  • 1 Red Bell Pepper chopped
  • 4.25 ounce can of chopped green chillies drained
  • 1 tsp ground Cumin
  • 1 tsp ground Coriander
  • 1/4 tsp salt
  • 1/4 cup finely chopped Cilantro
Directions
  1. Heat Oil in a large pot
  2. Add Onions and saute until golden brown (8 minutes).
  3. Add Tomatoes, broth, and lentils. Bring to a boil.
  4. Reduce heat and simmered, covered for 20 minutes.
  5. Add Corn, Red Pepper, Chililes and spices. Return to a boil.
  6. Reduce heat, cover and simmer until lentils and vegetables are tender (15 minutes).
  7. Stir in Cilantro and serve.

Sweet and Sour Campfire Snapper

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The creator of this recipe is my father in-law. On my very first camping trip with my hubby’s family, my father in law made this dish from the fish he caught in the lake. I am not a fisher so I just buy snapper to recreate it. This is a really simple dish with simple ingredients, which makes it perfect for the lake. The total point value for the foil package is 4 points. If your not using snapper then points may increase. You will have to know what fish is in the lake you are camping at and reference it to the Generic Weight Watcher points list to see the point value. Note one foil packet is one serving. If your fish is larger just accommodate the ingredients.

Ingredients:
  • 4oz Snapper Filet (or fish caught from the lake)
  • 1/4 Red Pepper cut into cubes
  • 1/2 Onion cut into cubes
  • 1/4 Pineapple bits (canned or fresh, canned is easier while camping)
  • 1 tsp Ketchup
  • 1 tsp Garlic Minced
  • 1/2 tbsp Sweet Chili Sauce
  • 1 tsp Garlic Chili Sauce (Sriracha)
  • 1/2 tbsp oyster sauce
  • 2 tbsp of pineapple juice
Directions:
  1. MIx Ketchup, Garlic, Sweet Chili Sauce, and Pineapple juice.
  2. Place all ingredients and sauce in a foil packet. It’s best if you place the fish on top of the vegetables.
  3. Cook on an open flame for 15 mins.  Until the fish is white and flakey when the packet is opened. You can also cook this dish in the oven for 15 mins.

Butternut Squash and Chicken Stew

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Here’s another super fast dish. I love butternut squash and I happened to have one sitting on the counter so I looked through a few recipes and modified one to make it a bit healthier. Butternut Squash and Chicken Stew, for 1 and 1/4 cup of stew with a 1/4 cup of rice it’s about 6 weight watcher points. It was a big hit with my hubby and he’s not a huge fan of squash. If your looking for something different i suggest this dish.

Ingredients:
  • 1lb of Chicken Thighs cut in to strips
  • A pinch of Salt
  • 1/4 tsp of Pepper
  • 1 tsp of Olive Oil
  • 1 Onion sliced
  • 2 Garlic Cloves
  • 1 tsp of Ground Cumin
  • 1/2 tsp Cinnamon
  • 14 oz can of Low Sodium Vegetable broth
  • 12 oz of steamed mashed Butternut Squash
  • 1 cup of frozen Corn
Directions:
  1. Season Chicken with a pinch of salt and pepper.
  2. Heat oil in a pot and add the chicken
  3. Cook for about 6 mins, stirring occasionally to make sure the chicken is cooked through.
  4. Add the onion, garlic, cumin, cinnamon and cook for about 1 more minute,
  5. Add broth, squash and corn to the pot and heat through, about another 5 mins.

Jalapeno Bacon Mac & Cheese

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My hubby and I decided to head down to Whyte Ave (Edmonton, Alberta) to grab a nice cold Sorbetto at Block1912. As we were sitting there on the couch reading the menu they have posted on the wall my hubby noticed a Jalapeno Bacon Mac & Cheese dish. At that moment he turned to me and said you can totally make that dish low fat. So here we have a Low Fat Mac & Cheese recipe. This entire dish is approx. 6 weight watcher points. The image above is my hubby’s dish and the one below is mine. I beefed mine up with green peppers, onions and zucchini. Since this recipe uses one box it serves 2. For a family of 4 just double the recipe. I am not a fan of processed foods however I do love myself a box of KD every now and then and this recipe makes it a little more ohh la la gourmet.

Ingredients:
  • 1 Box Kraft Smart KD (image below)
  • 1/3 cup of 1% or Non Fat Milk
  • 1 table spoon of Low Fat Margarine
  • 4 strips of Presidents Choice Turkey Bacon
  • 2 Jalapeno’s
  • Optional ( 3 tbs onions, 3 tbs of Green Peppers, 1/4 cup zucchini)
Directions:
  1. Cook Mac & Cheese according to package but cut down on the Margine. If you need more liquid add a bit more MIlk.
  2. Heat Turkey Bacon in a pan. Once heated cut in to small pieces.
  3. Cut up Jalapeno’s.
  4. Add Jalapenos and Turkey Bacon to Mac & Cheese. Serve and Enjoy
Optional DIrections:
  1. Cook Green Peppers and Onions in a small pan with water until slightly soft.
  2. Add in Zucchini to heat.
  3. Toss in your individual bowl of Mac & Cheese or add to the entire pot if the hubby wants extra vegetables too. Serve and Enjoy.

 

The Pasta in this Mac and Cheese is made with Cauliflower so it’s slightly healthier. 

Shrimp Etouffee

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I have to give props to my Husband on this recipe as he’s the one who came up with it. I told him one day I felt like having a low fat shrimp dish and this is what he created. This dish is so good and really easy to make. Total cooking time is about 30 minutes and for 1 cup it 2 weight watcher points. Add a half a cup of rice and you have a simply delicious 4 point dish that tastes so rich and creamy. I highly recommend trying this dish at least once.
Ingredients:
  • 1 tbsp low fat margarine
  • 1/2 cup chopped onion
  • 1/2 cup chopped green onion
  • 1/2 cup chopped green bell pepper
  • 4 cloves minced garlic
  • 2 dried bay leaves
  • 1/2 cup celery, diced
  • 1/2 cup chopped fresh parsley
  • 3 tablespoons tomato paste
  • 1 (10.75 ounce) can condensed low fat cream of chicken soup
  • 1 pound cleaned shrimp
  • cajun seasoning salt to taste
  • Worcestershire sauce to taste
  • 1/4 teaspoon hot pepper sauce to taste (I used habanero hot pepper sauce)
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon chilli powder (for color)
  • 1/4 cup white wine
Directions:
  1. Combine margarine, onion, green onion, bell pepper, garlic, bay leaves and celery. Cook on medium-high heat until onion caramelizes.
  2. Stir in parsley, tomato paste, soup, shrimp, salt, hot pepper sauce and cayenne. Cook on medium-high for 5 minutes.
  3. Stir in shrimp and cook for another 5 minutes until mixture thickens.
  4. Serve over white rice.

One Point Meatball

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Here’s a simple recipe that uses simple ingredients most of which can be found in your pantry. I was wondering what to make for dinner and really want meatballs so I looked through some cookbooks and got the idea to make these. They are 1 weight point per meatball and they are super yummy. Completely 100% hubby approved. Serve with a nice side of rice and mixed vegetables for a healthy dinner with the family.

Ingredients:
  • 1 large Egg White
  • 1/2 cup of Rice Krispies
  • 2 tablespoons of Ketchup
  • 2 tsp of freshly minced Ginger or Ginger in a jar
  • 1 tablespoon of finely chopped onion
  • 1 tsp of Horseradish
  • 1 tsp of Low Sodium Soy Sauce
  • 1 tsp of Balsamic Vinegar
  • 1/2 pound of Extra Lean Ground Beef
Directions:
  1. Preheat oven to 400 degrees Fahrenheit.
  2. Combine all ingredients in a bowl and mix.
  3. Roll mixture into ten 1 – 1.5 inch balls and place in a greased pan (I use my stoneware since I don’t need to grease it and it cooks evenly throughout).
  4. Bake for 20 mins – 25 mins serve and enjoy.

Another Meatloaf Recipe

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I know here we go again with yet one more meatloaf recipe. This one is spicy and made to serve, no cutting required. I use an 8 individual mini loaf pan so I don’t have to cut the meat loaf. It saves time and all that mess. Plus it is great for portion control. The best part is that 2 individual loaves are 5 weight watcher points. Serve this with a side of salad and you have a great cozy home cooked meal.

Ingredients:
  • 1/4 cup of water
  • 1 Cup finely chopped mushrooms
  • 1 celery stalked finely chopped
  • 1 large carrot finely chopped
  • 1 medium onion finely chopped
  • 1 pound extra lean ground beef
  • 1/2 cup quick cooking oats
  • 2 large egg whites
  • 2 tablespoons of tomato paste
  • 1 tablespoon of worcestershire sauce
  • 4 garlic cloves minced
  • 1 teaspoon of rosemary
  • 1 teaspoon of savoury
  • 1 teaspoon of thyme
  • 1/2 teaspoon of hot sauce
  • approximately 1/4 cup of tomato sauce (careful not to get the sauce on the sides of the pan, as you can see I got some sauce on the pan and it darkened a bit.)
Directions:
  1. Preheat oven to 350 degrees Fahrenheit.
  2. Spray a mini 8 piece loaf pan.
  3. In a large pan add the water, and all the finely chopped vegetables and cook for 5 mins.
  4. Drain the water from the vegetables.
  5. In a large bowl add the vegetables with all remaining ingredients except for the tomato sauce.
  6. Mix ingredients and add even amounts to the 8 individual loaf pan
  7. Place in oven and cook for 30 mins.
  8. Remove from oven and distribute the tomato sauce on top of the individual loafs. About 1 – 1.5 teaspoons and spread so the tops are covered.
  9. Replace loaf pan in the oven and cook for another 30 mins.
  10. Remove from oven and serve.