Balsamic-roasted acorn squash

Balsamic-roasted acorn squash

• acorn squash, quartered lengthwise, seeded
• 2 tablespoons olive oil
• 3tbs balsamic vinegar
• 1 tablespoon honey
• 1 tablespoon minced chili peppers
• 2 teaspoons chopped fresh thyme
• 1/4 teaspoon salt

1. Preheat oven to 400°F. Place acorn squash halves, cut side up, on rimmed baking sheet.
2. Brush both sides with 2 tablespoons oil.
3. Whisk 4 tablespoons oil with remaining ingredients in bowl; divide glaze among hollows of squash halves. Brush glaze over cut surfaces, leaving excess glaze in squash hollows.
4. Bake until squash are very tender and brown, brushing cut surfaces every 15 minutes with glaze in squash hollows, about 1 hour.

Feta Stewed Potatoes with Green Beans and Zucchini

Feta Stewed Potatoes with Green Beans and Zucchini 

• 2 tablespoons extra-virgin olive oil
• 1 large onion, chopped
• 2 large potatoes, peeled and cut into 3/4-inch chunks
• 2 medium zucchinis, sliced lengthwise, then into 1/2-inch-thick chunks
• 1 lb green beans chopped
• 28-ounce can tomatoes, with liquid
• 1/2 teaspoon dried oregano
• 1/2 cup chopped fresh parsley, or a combination of parsley and chopped fresh dill
• Salt and freshly ground pepper
• 8 ounces feta cheese

1. Heat the oil in a large soup pot or steep-sided stir-fry pan. Add onion and sauté until it is golden.
2. Add potatoes and 1/2 cup of water. Bring to a simmer, then cook, covered, over medium heat until potato chunks are about half-done.
3. Add zucchini, green beans, tomatoes, and oregano. Simmer over low heat for about 20 minutes, or until vegetables are just tender.
4. Stir in the parsley or parsley/dill combination, then season to taste with salt and pepper.
5. Ladle stew into shallow bowls.
6. Cut feta cheese into chunks and crumble

Kale & black bean soup

Kale & black bean soup

• 1 tablespoon olive oil
• 6 cloves minced garlic
• 1 large onion, chopped
• 4 cups of chopped kale
• 3 cups no fat vegetable stock
• 1 cup dry red wine
• 19 oz. can of black beans
• 1 can of stewed tomatoes (Italian)
• 1 tsp. dried thyme
• 1 tsp. rosemary
• 1 teaspoon salt
• ½ teaspoon cracked pepper
• 12 ounces whole wheat capellini or angel hair pasta

1. In a large pot, heat olive oil sauté garlic and onion until soft.
2. Add kale and sauté until wilted.
3. Add broth wine, beans, tomatoes, herbs, salt and pepper. Bring to a boil.
4. Break up pasta and simmer for 15 to 20 minutes.

Nutrition per 1 cup*:

• 100 calories, 1g fat, 6g fiber, 1 point

* Nutrition roughly calculated by the vegetable stock & beans I used.

scallops & mushrooms

Scallops & mushrooms  

• 12 oz. of bay scallops
• 2 tbsp.. margarine
• 2 cloves minced garlic
• 1 tsp. onion powder
• ½ tsp. paprika
• 1 cup diced mushrooms
• ¼ cup red wine

1. Preheat oven to 450
2. Mix garlic, onion powder, paprika and melted margarine and coat the scallops.
3. Pour scallops in a 1 quart oval casserole dish.
4. Cover the scallops with diced mushrooms and pour in the red wine
5. Bake in pre-heated oven until scallops are firm, about 15 minutes.

Serves: 2

Nutrition information per serving:

• calories: 285
• total fat: 4.1
• fiber: 1
• points: 6

Asparagus Soup

Asparagus Soup

• 2 lb asparagus  
• 3 cups no fat vegetable stock
• 1 tablespoon olive oil
• 1 tablespoon minced garlic
• 1 teaspoon salt
• ½ teaspoon cracked pepper

1. Cook asparagus in boiling water for about 2 minutes, rinse in cold water. Dice asparagus
2. Heat oil in saucepan on medium and add onion and garlic for 3 minutes.
3. Add stock and bring to a boil. Reduce heat and simmer for 5 minutes.
4. Add dice asparagus and cook for 3 minutes or until tender. Add salt & pepper and puree until smooth.

4 servings

Nutrition per serving*:

• 35 calories, 1g fat, 3g fiber, 0 points

* Nutrition roughly calculated by the vegetable stock I used.

Chickpea & Spinach Stew

Chickpea & Spinach Stew

• 1 can diced tomatoes
• 1 can chickpeas
• 3 cups baby spinach
• 2 teaspoons curry powder
• 1 tablespoon minced garlic
• Cooking oil spray

1. In a large saucepan, combine tomatoes, beans, garlic and curry powder; bring to a boil and then cover and cook over medium heat for 5minutes.
2. Add spinach and continue cooking until spinach is cooked, but still bright green – about 5 minutes.

Nutrition per cup:

• 210 calories, 11g protein, 3g fat (1g saturated), 7g fiber, 4 points

Easy Curried Chicken

Easy Curried Chicken

Makes: 2 servings

• 1/2 cup nonfat plain yogurt
• 1 teaspoon curry powder
• 1/2 teaspoon coriander
• 1/4 teaspoon ground paprika
• Salt and cracked black pepper to taste
• 8 ounces skinless, boneless chicken breast, thinly pounded
• Cooking oil spray

1. Combine the yogurt, curry powder, coriander, paprika, salt, and pepper. Pour three-fourths of the mixture into a zip-top bag. Add the chicken, seal, and refrigerate for 15 – 20 minutes. Remove excess marinade from chicken and discard the marinade.
2. Coat a nonstick skillet with cooking spray and heat the skillet. Add the chicken and sear on each side until golden brown. Cover the pan and reduce the heat to medium. Cook for 5 minutes more and remove from the heat.

Nutrition per serving:

• 180 calories,  1.7g fat, 4g fiber, 4 points

Balsamic Glazed Chicken

Balsamic Glazed Chicken

3 boneless, skinless chicken breasts
1/2 tablespoon vegetable oil
1/2 teaspoon pepper
2 garlic cloves, chopped
1 1/2 tablespoons tomato paste
1/2 cup chicken stock
2/3 cup balsamic vinegar
1 tablespoon honey

In large fry pan, heat oil over medium heat. Add chicken and cook, turning and sprinkling pepper equally on each side of chicken, about 10 minutes or until slightly brown on all sides.

Remove chicken from pan and drain off any excess oil. Add garlic to pan; sauté over medium heat for 2 minutes. Stir in tomato paste and slowly add chicken stock, scraping any bits clinging to bottom of pan. Increase heat to medium-high; add vinegar and honey and rapidly boil for 3 minutes to reduce liquid to one cup. Return chicken to pan; reduce heat to medium. Cook, about 30 minutes or until liquid thickens and becomes a dark mahogany glaze and chicken is done.

Serves: 3

Nutrition information per serving

• calories: 173

• total fat: 4

• fiber: 3

• points: 3