General Tsao’s Chicken

Alex and I both loved this recipe! It is one that I can see us making again and again. It was very filling and doesn't taste at all like "healthy food".

I adapted this from Shrinking Kitchen. I changed the amount of chicken used and the serving size from 4 to 3 so we would have more sauce. I also add broccoli into the main dish.

General Tsao’s Chicken
Adapted from Shrinking Kitchen

Ingredients

• 3/4 cups canned chicken broth, reduced-sodium
• 1 1/2 tbsp cornstarch
• 2 tbsp sugar (using sugar substitute will take the total down 1 point)
• 2 tbsp low-sodium soy sauce
• 1tbsp white wine vinegar
• 1/2 tsp ground ginger
• 2 tsp peanut oil
• 2 medium scallions, chopped
• 2 medium garlic cloves, minced
• 1/2 tsp red pepper flakes, or 1 dried chili pepper, minced (I used a Jalapeno)
• 12 ounces uncooked boneless, skinless chicken breast, cut into 2-inch pieces
•  cups cooked brown rice, kept hot
• 1 -2 head(s) of broccoli

Directions

• In a medium bowl, whisk together broth, cornstarch, sugar, soy sauce, vinegar and ginger; set aside.
• Heat oil in a wok or large skillet over medium-high heat.
• Add scallions, garlic and pepper and cook 2 minutes.
• Add chicken and cook until browned all over, about 5 minutes.
• Add reserved sauce and simmer until sauce thickens and chicken is cooked through, about 3 minutes.
• Meanwhile steam broccoli until tender (about 7 minutes)
• Layer broccoli over rice and top with chicken and sauce.

Servings = 3

Weight Watchers Points Plus = 10 with 1/2 cup uncooked rice,

(9 points when using sugar substitute)

Sweet & Sour Chicken Stir Fry

When I made this I was expecting a healthy version of Sweet & Sour Chicken you would get as take out. It turned out nothing like that. It did however turn into a really good stir fry. I love anything with pineapple in it anyways, but never thought to add it to a stir fry.

I also love meals that fill the whole plate and keeps me eating longer and this one does just that.

Sweet & Sour Chicken Stir Fry
Adapted from Delishuss Blog
Originally from Weight Watchers magazine

Ingredients

• 1 can (14.5 ounces) pineapple chunks or rings in natural juice
• 1/2 cup chicken or vegetable stock
• 1 tbsp low-sodium soy sauce
• 1 tbsp rice or white wine vinegar
• 2 tsp tomato puree
• 1 tsp honey
• 2 tsp cornflour
• cooking spray
• 1 lb skinless boneless chicken breast, chopped
• 1 onion, sliced
• 1 large carrot, sliced thinly
• 1 zucchini, chopped
• 1 red pepper, de-seeded and chopped
• 1 green pepper, de-seeded and chopped
• 2 tomatoes, chopped
• Fresh coriander leaves, to garnish (optional)
• 2 cups brown rice

Directions

•  Drain the juice from the can of  pineapple into a bowl and add the chicken stock, soy sauce, vinegar, tomato puree, honey and cornflour. Stir to blend, then set aside. Chop the pineapples into pieces if you’ve bought rings.
• Cook the rice according to the pack instructions.
• Meanwhile, mist a wok or large frying pan with cooking spray. Add the chicken and stir fry over a high heat for 3-4 minutes, until browned.
• Add the onion, carrot, zucchini and peppers to the chicken and continue to stir fry for 3-4 more minutes.
• Stir sauce and add it to the chicken and vegetables, along with the pineapple and tomatoes. Stir until thickened, then turn the heat to low and cook for 4-5 minutes. Serve with the rice, garnished with coriander, if you like.

Servings = 4

Weight Watchers Points Plus = 9 with 1/2 cup uncooked rice

Banana Bread Chia Protein Muffins

This recipe came from Katie Farrell over at Dashing Dish. Alex and I love these! We have already made them two times. The first time I used instant oats and the muffins were concave after taking them out of the oven. It wasn't a complete fail because they still tasted great.

The second batch I made a few changes. I add about 2 1/2 Tablespoons of Chia seed to add some healthy oils to the muffins. Chia seeds give it a little bit of a nutty taste but not a lot. I also added some vanilla because I was using plain protein powder.

Per Alex's request, I add nuts to half of the muffins. This does add 1 point to each muffin. Alex is already asking when I am making these again!

Make sure to use cupcake liners when making these because they really like to stick. I would also recommend letting the cool before trying to take them out of the liner, they come out a little bit better.

I have been refrigerating the muffins between eating them and warming them for a few seconds in the microwave. Dishing Dish says she freezes them and reheats, I have not tried this yet.

Banana Bread Chia Protein Muffins
Adapted from Dashing Dish

Ingredients

• 1/2 cup ripe banana (about 1 small banana)
• 3/4 cup egg whites (I used Egg Beater egg whites)
• 1/2 cup plain non-fat greek yogurt
• 3/4 cup old fashion rolled oats (do not use instant)
• 2 scoops vanilla protein powder (I used plain and added vanilla extract)
• 1/2 tsp vanilla extract (optional)
• 12-14 packets stevia (or 1/2 cup sweetener of choice)
• 1 tsp baking powder
• 1 tsp baking soda
• 1/2 tsp cinnamon
• 2 1/2 Tbsp chia seeds (optional)

Directions

•  Preheat oven to 350 degrees. Line cupcake tin with silicone or foil liners.
•  Place all of the ingredients in a blender, (or food processor), and blend until mixture is smooth.
• Divide mixture evenly between 12 muffin tins. Bake for 15-18 minutes, or until toothpick comes out clean.

Servings = 12

Weight Watchers Points Plus = 1

Chicken Enchilada Casserole

You really can't go wrong with a Mexican casserole. I added in some diced jalapenos to give it a little bit of a kick. I also took out the black olives the original recipe called for. Just a warning, this is not a quick recipe to make. It involves a far amount of prep before being cooked in the oven for 45-50 minutes.

The end resulted was a little bit soupy but by the time I went to put away the leftovers it was a lot firmer. This should reheat great for work lunches next week.

Chicken Enchilada Casserole
Adapted from Diabetic Diet Recipes

Ingredients

• 2 tablespoons canola or olive oil, divided
• 2 cups chopped white or yellow onion ( about 1 large)
• 2 cloves garlic, minced
• 1 cup thinly sliced green onions
• 1 teaspoon dried oregano
• 1/4 cup fresh cilantro, finely chopped
• 2 cups skinless roasted chicken breast meat (about 2 breasts), I cooked mine in the microwave
• 1 cup bottled roasted red peppers, chopped
• 1 (4 ounce) can diced jalapenos (optional)
• 1 (4.5 ounce) can chopped green chilies, drained
• 2 tablespoons fresh lime juice
• coarse salt and freshly ground black pepper, to taste
• 1 (15 ounce) can enchilada sauce
• 1 (14.5 ounce) can diced tomatoes
• 1/2 cup chicken stock or broth, fat-free and low-sodium
• vegetable cooking spray or canola oil
• 6 (6-inch) corn tortillas, torn or cut into fourths
• 1 (15 ounce) can black beans, rinsed and drained
• 1/4 cup shredded sharp cheddar cheese
• 4 tablespoons finely chopped black olives  (optional)

Directions

• Preheat oven to 350 degrees F.
• Place a large skillet over medium to medium-high heat. Add the oil and onion; saute for 5 to 8 minutes or until the onion is tender-crisp.
• Stir in the garlic, green onions, oregano, and cilantro; cook for 1 minute.
• Remove from heat and add the chicken, roasted red peppers, chilies, and lime juice. Taste for seasoning and add salt and pepper, if desired.
• Meanwhile, combine the enchilada sauce, tomatoes, and chicken stock in a bowl.
• Lightly coat 11 x 7 - inch baking dish with cooking spray.
• Assembly:
• Place 1/2 cup of the sauce mixture in the bottom of the baking dish. 
•  Arrange 8 tortilla pieces over the sauce.
• Top with 1/3 of the onion-chicken mixture, 1/3 of the black beans, and 3/4 cup sauce. Repeat layers, ending with sauce.
• Bake at 350 degrees for 45 to 50 minutes or until bubbly.
•  Remove from the oven and sprinkle with the cheese and black olives.
•  Let stand at least 10 minutes before serving.

Servings = 6

Weight Watchers Points Plus = 6

Breakfast Tacos & New Product Finds

I found two new great product with low Weight Watchers Points Plus values. The first being LaTotilla Factory Smart & Delicious 8" Tortilla shells.

They are one points plus each and they really do taste delicious!

I bought these thinking that I would make some breakfast tacos out of them. While laying in bed this morning (I love Saturady mornings) I thought about what ingredients that I wanted to add. I ended up running to the store and picking up a can of diced green chiles and I found a new turkey sausage product that I have never used before.

They are 1 points plus for 2 links and 2 points plus for 4 links.

They are a little smaller then normal sausage links but more overall for the points. They tasted great, at least in the tacos I made.

If you have some extra points to spare, adding some black beans would be great too!

Green Chili & Sausage Breakfast Tacos
Created by Me

Ingredients

• 1/8 cup diced red onion
• Cooking spray
• 3 Tablespoons diced Green Chiles  
• 1/2 cup egg beaters
• Salt and pepper to taste
• 2 turkey sausage links, heated and cut into tiny pieces (I used Jones Turkey Sausage)
• 1/8 cup reduced fat Mexican blend cheese
• 2 8" tortilla shells (I used LaTotilla Factory, whole wheat)
• Chunky salsa to taste

 Directions

• Spray small pan with cooking spray and heat red onion over medium heat. Cook until tender.
• Add green chiles and egg beaters to pan. Scramble egg mixture while cooking.
• While eggs are cooking, heat and cut the sausage.
• After eggs are done, stir in sausage and add salt and pepper to taste.
• Remove from heat and stir in cheese.
• Warm tortillas, than assemble half the egg mixture in each shell. Add salsa and roll up.

 Servings = 1

Weight Watchers Points Plus = 5

Quick Chicken Tikka Masala for Two

I am always looking for healthier versions of Indian food. This one turned out pretty good. It was not the super creamy take out version of tikka masala but it was still really good.

Quick Chicken Tikka Masala
Adapted from Well Eating

Ingredients

• 2 teaspoons garam masala spice
• 1/4 teaspoon salt
• 1/8 teaspoon turmeric
• 1/4 cup all-purpose flour
• 8 ounces chicken tenders
• 2 teaspoons canola oil, divided
• 3 cloves garlic, minced
• 1 small sweet onion, diced
• 2 teaspoons minced fresh ginger
• 1 15-ounce can diced tomatoes, undrained
• 2 tablespoons whipping cream
• 1/4 cup chopped fresh cilantro for garnish 

Directions

Stir together garam masala, salt and turmeric in a small dish. Place flour in a shallow dish. Sprinkle chicken with 1/4 teaspoon of the spice mixture and dredge in the flour. (Reserve the remaining spice mix and 1 1/2 teaspoons of the remaining flour.)
Heat 1 teaspoon oil in a medium skillet over medium-high heat. Cook the chicken until browned, about 2 minutes per side. Transfer to a plate.
Heat the remaining 1 teaspoon oil in the pan over medium-low heat. Add garlic, onion and ginger and cook, stirring often, until starting to brown, 3 to 5 minutes. Add the reserved spice mix and cook, stirring, until fragrant, 30 seconds to 1 minute. Sprinkle with the reserved 1 1/2 teaspoons flour and stir until coated. Add tomatoes and their juice. Bring to a simmer. Cook, stirring often, until thickened and the onion is tender, 3 to 5 minutes.
Stir in cream. Add the chicken and any accumulated juices to the pan. Bring to a simmer and cook over medium-low heat until the chicken is cooked through, 3 to 4 minutes. Garnish with cilantro.

Servings = 2

Weight Watchers Points Plus = 6
with 1/2 cup uncooked brown rice = 11

Butternut Squash & Sage Pasta

This is one of my favorite recipes from the Weight Watchers website. I love butternut squash and quick easy meals.  Oh, and theirs the whole I LOVE pasta. The recipe is ideal when you have leftover butternut squash sitting around. Cutting it up is the most time consuming part. I normally cut this recipe in half to just feed the two of us.

Butternut Squash & Sage Pasta
Adapted from Weight Watchers

Ingredients

• 1 spray of cooking spray
• 20 ounces uncooked butternut squash, fresh, peeled, cut into 3/4-inch chucks
• 8 ounces uncooked bow tie pasta
• 1/8 teaspoon salt
• 1/2 teaspoon black pepper or to taste
• 5 1/3 Tablespoons grated Parmesan cheese, divided (1/4 cup plus 4 tsp)
• 3 Tablespoons sage, minced

Instructions

• Preheat oven to 375ºF. Coat a baking sheet with cooking spray.
• Place squash on prepared baking sheet and roast until tender and starting to caramelize, about 25 to 30 minutes.
• Bring a large pot of salted water to a boil. After squash has been roasting for about 15 minutes, cook pasta according to package directions; drain and return to pot.
• Add squash, buttermilk, salt and pepper to pot; toss over low heat to warm through, about 1 minute. Remove from heat and add 1/4 cup of Parmesan cheese and sage; toss to mix and coat.
• Spoon about 1 1/2 cups of pasta into each of 4 serving bowls; top each with 1 teaspoon of remaining Parmesan cheese and serve immediately.

If you don’t like sage, this recipe is also delicious with fresh basil or chives.  (I have not tried this, let me know if you have success with these!)

Servings = 4

Weight Watchers Points Plus = 9

Blueberry Granola Crisp

This was an amazing treat that took a little bit of time to make, but is completely worth every second. It is sweet but not too sweet and it make only two serving which makes it even more perfect!

I topped my blueberry crisp with some lite cool whip. I would love to try it at some point with a scoop of ice cream but currently ice cream is not safe in our house.

Blueberry Granola Crisp
Adapted from: LaaLoosh

Ingredients

• 1/4 cup low-fat, ready-to-eat granola cereal
• 10 oz unsweetened frozen blueberries
• 2 1/2 tsp cornstarch
• 1/8 tsp nutmeg
• 2 tbsp sugar
• 1/4 tsp orange zest
• 1/2 cup fresh blueberries
• 1/4 tsp table salt
• 1 tsp honey
• lite cool whip or ice cream (optional)

 Directions

• In a saucepan, combine sugar, nutmeg, frozen berries, and cornstarch in a saucepan; bring to a boil, stirring gently and frequently with a rubber spatula.
• Reduce to a simmer and cook until thickened – about 3 minutes.
• Turn off heat, stir in fresh blueberries, orange rind and salt, and set aside to cool for 10 minutes
• Meanwhile, in toaster oven or dry skillet, toast granola until lightly browned, about 3 to 4 minutes. I used the oven broiler and it worked great.
• To serve, divide blueberry mixture among 2 bowls and top with granola and drizzle each serving with ½ tsp honey.

Servings = 2

Weight Watchers Points Plus = 4
using sugar substitute = 3