Ingredients:

1 Cut Up Summer (yellow) squash
1 Cut Up Eggplant
1 Cut Up Zucchini
1 Pkg Purdue Short Cuts Italian Seasoned Chicken Breast pieces

All of this is sauteed and simmered in a bit of olive oil. I also left the excess saltwater wash from the eggplant in there too – but only used about 1/2 tsp. of salt on the eggplant. I simmered everything until it was tender and the eggplant was finished – that’s the only thing I can’t stand if it’s not cooked well.

I served it over a whole grain angel hair pasta.

The flavor from the italian seasoned chicken carried through the whole dish – and it was amazing. It made enough for 5 meals, and it’s got all of the right stuff. A nice big serving of vegetables, a serving of fiber/healthy carbs, and a good protein, and a healthy digestable fat.

Enjoy!!!

Turkey Joes

Serves: 6
Serving Size: 1 burger with bun

Makes a perfect one-dish meal, one that includes at least three kinds of vegetables, plus plenty of fiber when you use a whole-grain bun.

INGREDIENTS
1 Tbsp. canola oil
1 medium onion, peeled and chopped
1 small green bell pepper, seeded and chopped
2 peeled garlic cloves, finely chopped
3/4 pound ground turkey breast
1 can (28 oz.) diced tomatoes
2 Tbsp. tomato paste
1/4 cup mesquite or other smoky barbecue sauce
Salt and freshly ground black pepper
6 whole-wheat hamburger buns, grilled or toasted
6 thin onion slices, for garnish (optional)
Shredded lettuce, for garnish (optional)

DIRECTIONS
1. Heat the oil in a medium skillet over medium-high heat. Sauté the onion and pepper until translucent, about 4 minutes. Add the garlic and sauté until the vegetables are soft, about 3 minutes. Add the turkey and cook, using a wooden spoon to break it up and stirring until it loses its pink color, about 4 minutes. Add the tomatoes, tomato paste and barbecue sauce.

2. Simmer vigorously until the mixture is thick, about 15 minutes, stirring occasionally. Season to taste with salt and pepper. If not using immediately, refrigerate, covered, for up to 3 days. Reheat gently in a microwave oven before using.

3. Place the bottom of each bun on a plate. Spoon over each equal amounts of the meat mixture. Top with the onion and some lettuce, if using. Cover with the top of the bun or set it to lean on one side of the meat topping. Serve immediately.

NUTRITION INFO
Calories: 259
Fat: 9.4 g
Carbohydrates: 29.1 g
Protein: 16.9 g

Marinated Chicken Delight

4 boneless, skinless chicken breasts
Marinate in tamari or teriyaki sauce overnight in refrigerator.

Mix together:

8oz non fat plain yogurt
4 Tbsp Dijon mustard

2 cups WW bread crumbs (or any you have on hand–cracker crumbs work too, as would crushed cereal)

Set oven to 350°F.

Dip chicken into yogurt mixture, then bread crumbs.

Place in greased baking dish and bake approx 40 minutes or until done.

We had this for dinner last night – - it was a sure hit and made it onto the family’s “DO AGAIN” list!

Baked Tilapia
Serve with a green salad or steamed asparagus.

Servings: 4

• 4 tilapia fillets (about 4 ounces each)
• 1 teaspoon dried dill weed, crumbled
• 3/4 teaspoon paprika
• 1/4 teaspoon lemon pepper
• 2 medium lemons, quartered
• Olive oil spray

Preheat oven to 350 degrees. Line a shallow baking pan with aluminum foil and lightly mist with olive oil.

Rinse fish and pat dry with paper towels. Place the fish on baking sheet; mix spices together in a small bowl and sprinkle over fish rubbing in lightly. Mist lightly with olive oil and place in preheated oven. Bake for 10 to 12 minutes or until fish flakes easily when tested with a fork.

Serve with lemon wedges to squeeze over the fish.

Per Serving:
101 Calories; 1g Fat (9.4% calories from fat)
1g Saturated Fat
21g Protein
4g Carbohydrate; trace Dietary Fiber
55mg Cholesterol
63mg Sodium

This is a favorite in our house! Delicious, low in calories, high in fiber and taste! 

Curried Lentil Soup
(serves 6, at least)

2 tsp olive oil
1 c. chopped onion
1 1/4 tsp curry powder
3 c water
4 c chicken broth (or veggie broth)
3 c lentils (or one package – that’s what I use) rinsed and drained
2 Tbsp chopped fresh basil , or 2 tsp dried basil
2 Tbsp balsamic vinegar
1/2 tsp salt (and pepper to taste)
1 (14.5-oz) can diced tomatoes, undrained

Heat oil in a large Dutch oven over medium-high heat. Add onion; saute 4 minutes. Add curry; saute 1 minute. Add water, chicken broth and lentils; bring to a boil. Cover; reduce heat. Simmer 40 minutes or until lentils are tender.  (Or, after onion is cooked you can put all ingredients thus far in a crockpot and cook on high 3-4 hours or low 7-8 hours or til lentils are tender)

(optional) Place 4 c lentil mixture in a blender; process til smooth. Return mixture to pan.

Add basil, vinegar, salt, and tomatoes; cook til thoroughly heated.

Nutritional info, per serving:
104 calories; 2 g total fat; 7 g protein; 17 g carb; 10 g fiber; 0 mg cholesterol; 168 mg sodium
That translates to 1 Weight Watcher point per serving!

I got this one from WW a loooong time ago. Just tried it over the weekend. Really good! And almost too pretty to eat! (But not quite)

Sea Scallops with Ginger Sweet Potatoes

4 medium sweet potatoes

1/2 cup fat-free milk

1 1-inch piece of fresh ginger, peeled and grated

1/2 tsp salt

1/4 tsp freshly ground pepper

1 Tbsp unsalted butter

3/4 lb large sea scallops, sliced into 1/4-inch-thick rounds

2 scallions, thinly sliced

1. Preheat oven to 400 degrees (F). Pierce the potatoes in several places Bake until tender, about 45 minutes. Halve the potatoes lengthwise, and scoop the pulp into a medium bowl. Stir in the milk, ginger, salt, and pepper. Beat with electric mixer at low speed until blended and smooth; keep warm.

2. Heat the butter in a large nonstick skillet over medium-high heat. Cook until butter just begins to brown slightly. Add scallops; cook, turning once, until browned on the ouside and just opaque in the center, about 1 minute on each side. Sprinkle with the scallions and serve with the potatoes.

4 servings / 4 WW points per serving

Per serving: 233 calories, 4 g total fat, 4 g fiber

Contributed by Marie

I made this the other night — delish! The chicken was tasty and moist, and there’s very little fat.

Tandoori Style Chicken

2 tsp curry powder

2 tsp ginger

1 tsp onion powder

1 tsp garlic powder

1/2 tsp cayenne pepper, or to taste

salt and pepper to taste

1 Tbsp sugar

1 c buttermilk

4 boneless, skinless chicken breast halves

Cucumber sauce:

1/4 cumumber, chopped

1/2 c plain yogurt

1 tsp mint, chopped fine

To make the chicken: In a large, zip-top bag, place the spices and buttermilk. Mix well. Add chicken. Press chicken around to evenly coat. Leave in fridge while you prepare the rest.

To make cucumber sauce: Mix cuce, yogurt, and mint.

Preheat outside grill or grilling appliance, or if you’re using the broiler, preheat to about medium-high heat.

Remove chicken from marinade and discard leftover liquid. Place chicken on a clean grill and cook evenly on both sides, about 5 minutes per side, depending on the thickness of the chicken. Serve with cucumber sauce.

Per serving:

200 calories, 3 g fat, 1 g fiber

Note: I served this with basmati rice and vegetable. It was a wonderful meal!

This one was such a hit with the entire family – I made it twice in one week. The first time, I used asparagus. The second time, I used broccoli. All good stuff! This recipe fed my family of four – adjust for yourself, as needed.

Tasty Ginger Chicken

4-6 boneless, skinless chicken breasts.
1 1/2 TBS Olive Oil
1 1/2 teaspoon ground ginger
2 large portobello mushrooms, thinly sliced (or 4-6 regular mushrooms)
1 chopped green onion
Salt, to taste
Ground pepper, to taste.

Heat a skillet on the stove – add 1 tablespoon olive oil and the ginger. Add in chicken and cook for 4 minutes, stiring them around in the pan constantly, and flipping regularly. Remove the chicken from the pan and set aside on a plate.

Put remaining 1/2 tablespoon olive oil in hot pan and add your vegetable (I’ve used asparagus and broccoli for this recipe). Stir fry for 3 minutes, stirring constantly. Then add in mushrooms and onions and stir fry for another 3 minutes – or until mushrooms look well-cooked.

Set burner to a medium-to-low setting and add the chicken back into the pan, on top of the vegetable and mushrooms. Cook for another 5 minutes, or until the chicken is completely done (I test for doneness the tried and true way – - slice open the center and check for raw meat!) Don’t mind the pictures – - I took them during this process and I am the world’s sloppiest cook!

We had this meal with a small side of Ceasar salad with a few slices of romaine tomatoes, and non-fat Ceasar dressing. It’s really good!

The approximate count on this entire meal – chicken, broccoli and side ceasar salad w/ tomatoes and non-fat ceasar dressing – based on Calorie King’s calculations of my meal?

362 Calories
55.9 grams protein
6.2 grams fat
19.2 grams carbs
8.2 grams fiber

Ingredients:
2 medium butternuts
1 apple
2 medium onions
4 TBSP vegan buttery spread (Earth Balance)
1 1/4 tsp medium curry powder
4 TBSP cake flour
pinch of ground nutmeg
2 vegetable stock cubes
3 cups boiling water
2 cups of soy milk (or coconut milk)
1 1/2 tsp salt

How to make:
Trim off the stem and blossom end of the butternut squash. Halve lengthwise and scoop out and discard the seeds and fibers. Cut into large chunks and carefully peel each chunk. Cut the peeled chunks into 1-inch pieces.

Peel, seed and dice the butternuts.  Peel, core and
chop the apple.  Peel the onions and chop roughly.  In a
large saucepan, saute the chopped onions in the
butter.  Add the curry powder and fry the mixture lightly. 
Add the butternut and apple and saute the mixture for
a while (about 10 minutes).  Add the flour and nutmeg and stir-fry lightly.

Dissolve the vegetable stock cubes in the boiling
water.  Add the stock, together with the milk, and salt,
to the butternut mixture.  Boil, with the lid on, over
moderate heat until the butternut pieces are soft. 
Stir the mixture occasionally.  Puree or blend until
smooth.  The color of the soup should be a deep yellow
and the texture creamy.  Serve the soup hot.
Makes 8 cups of soup.

2 quarts water
2 cups dried Great Northern beans
1 whole carrot
1 bay leaf
1/2 cup diced onion
1/2 cup diced celery
15 oz can stewed tomatoes (used crushed and add another can as needed later)
2 teaspoons oregano
1 clove garlic, minced
2 tablespoons salt
1/2 teaspoon pepper
12 oz box elbow macaroni
–I soaked the beans overnight (the more water you use, the less cooking time the next day).

In a large pot, combine the water, beans, whole carrot, and bay leaf. Simmer 1 hour or until beans are tender. Add the onion, celery, tomatoes, oregano, garlic, salt, and pepper. Simmer one hour or until the vegetables are tender. Drain, rinse, and set aside.

Cook the elbow macaroni, drain. Puree half of the soup in a blender, return to pot and add the cooked pasta. (I skipped the puree step). Remove the bay leaf.

Note: the carrot can be diced before serving (it adds sweetness).  May need to add 2-4 cups more of water.  If you do, double the tomato.