PepperJack Tomato Melts – By Betsey Reid, Photographer

Pepper Jack Tomato Melts

Pepper Jack Tomato Melts


These are from a friend, Betsey Reid, photographer.
Serves: 6

Prep Time: 15 minutes
Cooking Time: 15 minutes
Difficulty: Easy
Comments: If you don’t have pepper jack cheese, use the cheese you have but add some finely chopped jalapeno’s to add a little punch.
Ingredients:

4 tomato(es), medium, halved
3/4 cup cheese, pepper jack, shredded
1 pepper(s), bell, red, yellow, or green, finely chopped
2 tablespoons nuts, almonds, sliced, toasted
1/8 teaspoon salt
1/8 teaspoon pepper, black, ground

Preparation: Preheat oven to 350 degrees. Place tomatoes in baking dish with the cut side up and lightly salt and pepper to taste. Top with the shredded cheese, chopped peppers and sliced almonds. Bake for about 15 minutes or until the cheese is bubbly.

Nutrition: Per Serving: 100 calories, 6 g fat, 2.5 g saturated fat, 5 g protein, 7 g carbohydrates, 2 g dietary fiber, 140 mg sodium; WW Points Plus value 3

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Asian Baby Bok Choy w/ Sesame Garlic

Asian Baby Bok Choy

Asian Baby Bok Choy


Serves: 4

Prep Time: 5 minutes
Cooking Time: 5 minutes
Difficulty: Easy
Comments: Simple and nutritious side dish.

Ingredients:

1 pound baby bok choy
2 teaspoons sesame oil, dark
1 teaspoon garlic, bottled minced
Preparation: Slice the bok choy lengthwise into halves or quarters and rinse, pat dry. Heat a large skillet over medium heat. Add sesame oil and the garlic and stir. Add the bok choy and stir fry for about 2 minutes until crisp tender. Remove from the skillet and serve on a plate. Season with salt and pepper or a little low sodium soy sauce if desired.

Nutrition: Per Serving About: 40 calories, 2.5 g fat, 0 g saturated fat, 2 g protein, 3 g carbohydrates, 1 g dietary fiber, 75 mg sodium; WW points plus value 1

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BBQ Veggie Skewers

BBQ Veggie Skewers

Comments: This is a fun way to make summer vegetables and great for a summer barbeque. Photo and Recipe courtesy of Betsey Reid, Photographer
Serves: 4
Prep Time: 15 minutes
Cooking Time: 10 minutes
Difficulty: Easy

Ingredients
8 tomatoes, grape or cherry
8 mushrooms, Crimini or button or combo, baby portabellas
1/2 onion, red
2 peppers, bell, red, yellow, or green, or other
2 spears asparagus
1 zucchini
cooking spray, olive oil type
1 tablespoon vinegar, red wine or cider
1/8 teaspoon oregano, dried leaves
1/8 teaspoon basil, dried
salt, optional, to taste
pepper, black, ground, optional, to taste
1/4 teaspoon garlic powder

Preparation: Wash all of the vegetables. Cut the onion into 4 quarters and separate each quarter in half. Remove the tough end from the asparagus and cut each spear into 4 equal pieces. Seed and remove the stems from the peppers and cut into 8 chunks. Cut the zucchini into 8 rounds. Divide the vegetables equally on to each skewer. Spray both sides of the kabob with olive oil spray. Sprinkle with spices and drizzle the vinegar over the skewered veggies. Grill for approximately 3 minutes on each side or until done.

Nutrition: Per Serving About: 70 calories, 1.5 g fat, 0 g saturated fat, 3 g protein, 12 g carbohydrates, 4 g dietary fiber, 160 mg sodium; WW points plus value 2

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Asparagus with Asian Sesame Dipping Sauce

Asparagus with Asian Dipping Sauce

Asparagus with Asian Dipping Sauce


I have to say, this is a great way to get your kids, husband, guests to eat more vegetables. The dipping sauce is also good with blanched broccoli, green beans, cauliflower or other favorite veggies.

Serves: 4
Prep Time: 5 minutes
Cooking Time: 5 minutes
Difficulty: Easy
Comments: This is a great appetizer or side dish even your kids will love! For Vegan…use a vegannaise and substitute agave nectar for the honey.

Ingredients:

1 pound asparagus, fresh
1/3 cup mayonnaise, light or reduced fat
2 teaspoons sesame oil, dark, or more if desired
2 teaspoons soy sauce, low sodium
2 teaspoons honey or agave nectar
1 teaspoon vinegar, rice, seasoned

Preparation: Clean asparagus and cut tough ends off. Place about 6 cups of water in a large pot. Bring water to a boil and add salt. Drop asparagus into the boiling water and cook for only about 1 minute or so until crisp tender. Remove asparagus and place in a pitcher or large bowl of ice-water to stop the cooking process and retain brightness of color. Drain asparagus, place on a serving platter. For the sauce, mix remaining ingredients and serve in a small bowl next to the asparagus. Chill until ready to serve.

Nutrition: Per Serving (approx): 120 calories,10 g fat,1.5 g saturated fat, 2 g protein, 7 g carbohydrates, 1 g dietary fiber, 250 mg sodium; WW points plus value 3

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Low Calorie Corn, Zucchini and Black Beans

Corn and Zucchini with Black Beans

Comments: This is a simple and delicious vegetarian and low calorie dish with a southwest flavor.
Serves: 4
Prep Time: 5 minutes
Cooking Time: 10 minutes
Difficulty: Easy
Ingredients:

2 zucchini
1 cup black beans, reduced sodium, 6 ounces
1 cup corn, frozen white kernels, or fresh, 6 ounces
1 pepper, bell, red, yellow, or green
1/2 teaspoon garlic powder
1/4 teaspoon salt
1 teaspoon cumin, ground
cooking spray, olive oil type

Preparation: Cut the zucchini in quarters lengthwise, then cut into bite sized cubes. Cut the red pepper into bite sized pieces. Drain the black beans and rinse. Coat a large skillet with cooking spray, then place over medium heat. Add the zucchini and brown lightly. Add the peppers and cook for another minute. Add corn and cook for 2 more minutes stirring occasionally. Add the black beans and the seasoning. Cook for a couple of minutes to allow flavors to blend.

Nutrition: Per Serving About: 105 calories,1 g fat, 0 g saturated fat, 6 g protein, 23 g carbohydrates, 5 g dietary fiber, 298 mg sodium; WW Points plus value 3

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iPhone/iPad app w/ easy to browse recipes/photos/nutrition and custom grocery list $2.99 at the Apple iTunes Store.
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Baby Broccoli with Sesame Oyster Sauce

Baby Broccoli with Sesame Oyster Sauce

Baby Broccoli with Sesame Oyster Sauce


Serves: 4
Prep Time: 5 minutes
Cooking Time: 5 minutes
Difficulty: Easy
Comments: Chinese broccoli is best in this recipe but sometimes difficult to find in certain areas, so use baby broccoli or broccoli rabe instead. To make it vegetarian, replace the oyster sauce with a little soy sauce.

Ingredients:

3/4 pound broccoli rabe
2 teaspoons sesame oil, dark
1 tablespoon oyster sauce
1 teaspoon garlic, bottled minced
1 teaspoon vinegar, rice, seasoned

Preparation: Heat a large skillet over medium heat. Add sesame oil. Add broccoli and stir. Cook for about 2 minutes until crisp tender. Add garlic, vinegar and oyster sauce. Stir and cook for 1 minute and serve.

Nutrition: Per Serving About: 50 calories, 3 g fat, 0 g saturated fat, 0 g trans fat, 4 g protein, 4 g carbohydrates, 3 g dietary fiber, 170 mg sodium; WW points plus value 1

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Grilled Asparagus

Grilled Asparagus
This is a simple and delicious way to cook asparagus on the grill.

Serves: 4
Prep Time: 5 minutes
Cooking Time: 10 minutes
Difficulty: Easy

Ingredients

1 1/2 pounds asparagus, fresh
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon pepper, black

Preparation: Cut the tough ends from the asparagus and wash thoroughly. Place asparagus in a flat baking dish, drizzle with oil, and toss gently to coat. Thread asparagus onto skewers (see photo) by sticking the skewer through the center across each one. You can also use two skewers and thread through the top and bottom of the asparagus. Season with salt and pepper. Preheat grill to medium high. Grill for 4 to 5 minutes per side until lightly browned and just soft. Remove from grill and serve.

Nutrition: Per Serving About: 60 calories, 3.5 g fat, .5 g saturated fat, 0 g trans fat, 0 mg cholesterol 4 g protein, 7 g carbohydrates, 4 g dietary fiber, 150 mg sodium; WW Plus Points value 2

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Couscous with Zucchini and Mushrooms

Couscous with Zucchini and Mushrooms
Serves: 6 as a side dish
Prep Time: 5 minutes
Cooking Time: 10 minutes
Difficulty: Easy
Comments: This is a simple side dish that cooks quickly and a good way to eat some vegetables. You can use broth instead of water for extra flavor.
Ingredients:

1 cup couscous, whole wheat, dry
1 cup water
1 tablespoon olive oil
1/4 onion, chopped
1 teaspoon garlic, bottled minced
1/2 teaspoon salt
1/4 teaspoon pepper, black, ground
1 pound zucchini
8 ounces mushrooms, Crimini or button or combo, sliced

Preparation: Heat olive oil in a medium sauce pan over medium heat. Add onion and garlic and stir. Add mushrooms and cook for 2 to 3 minutes. Cut zucchini in half lengthwise and slice in quarter inch thick slices. Add zucchini to pan and stir, cooking for about 1 minute. Add salt, pepper and water and bring to a boil. Once boiling, add couscous and stir. Cover and remove from heat. Allow to sit with cover on for 5 minutes. Fluff with a fork and serve.

Nutrition: Per Serving About: 110 calories, 2.5 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 6 g protein, 19 g carbohydrates, 4 g dietary fiber, 200 mg sodium, WW Points Plus Value 3

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Brussels Sprouts w/ Canadian Bacon

Brussels Sprouts with Canadian Bacon

Brussels Sprouts with Canadian Bacon

This makes a hearty side dish at only 90 calories, or double the serving and make it a main course.

Serves: 6
Prep Time: 15 minutes
Cooking Time: 25 minutes
Difficulty: Easy
Comments: This recipe adds so much flavor to Brussels sprouts.

Ingredients:

1 1/2 pounds Brussels sprouts, trimmed and quartered
1/2 onion, large, chopped
2 ounces Canadian bacon, chopped
1 tablespoon olive oil
1 teaspoon garlic, bottled minced
1 teaspoon sesame oil, dark
1 tablespoon soy sauce, low sodium

Preparation: Place olive oil in a large skillet and place pan over medium to medium high heat. Add onions and a dash of salt, stir and cook for about a minute. Add Brussels sprouts and cook for about 5 minutes, stirring occasionally. Add remaining ingredients and stir to combine. Cook for 2 or 3 minutes until tender.

Nutrition: Per Serving About: 90 calories, 3 g fat, .5 g saturated fat, 0 g trans fat , 6 g protein, 11 g carbohydrates, 4 g dietary fiber, 220 mg sodium; WW Points plus value 2

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