Archive | January, 2012

Rajma (Indian Style Red Beans)

Makes approximately 5 servings of 1 cup each. Nutrition for 1 cup of Rajma: Weight Watchers Points + 2 ~ Calories 103 ~ Fat .2g~ Carbs 35 g ~ Fiber 20 g ~ Protein 11 g

Rajma is my 3 year old’s favorite food.  Whenever I ask him what he wants for lunch or dinner….he always replies “beans and rice; the red ones”  So, needless to say that this is probably the single most cooked food in my house.  It is my go-to food when my son feels like being picky.  It is not his fault that he loves this dish; I think all children of North Indian descent grow up very fond of Rajma.  I know that I used to (and still do) ask my mom to make it as well.  It a a healthy comfort food that I hope you will enjoy as much as we do.  This low point, low fat, high fiber dish is a staple in our house.  Serve it up with some basmati rice & raita  for a low point  lunch or dinner.

 

 

 

 

 

 

 

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Broccoli Rabe Lasagna Rolls with Sausage & Pepper Sauce

 

20120122-210449.jpgA family friendly dinner that will please everyone at the table.  Lasagna has been made over using pork & chicken sausage;  part skim cheeses, 100% whole wheat lasagne noodles and broccoli rabe.  Sneaking in the broccoli raab provides your family with antioxidant-rich vitamins A & C , Folate , potassium, fiber and calicium which can help fight off damage to your cells; protects against birth defects & heart disease.  The latest news with broccoli rabe is its cancer-preventing potential because of  its  rich source of glucosinolates, which your body converts to cancer-fighting sulforophanes.

**I know;   I know…..too much information!**  However; I am a health care professional 😉

Take your leftovers to work the next day or eat later in the week when you have no time to make dinner.   Serve with a side salad or veggies.

 

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Spanish Chicken Stew

Weight Watchers Points + 4 ~ Calories 144 ~ Fat 7.4 g ~ Carbs 5.1 g ~ Fiber 1.6 g ~ Protein 17 g

This smokey & flavorful Spanish style stew is very comforting  when its really cold out.  Its a quick and easy one pot dish that can be made for dinner even on your busiest day.  I chop all the veggies ahead of time and store in baggies in the fridge, for an even easier weekday meal.   Serve over some hot and steamy rice.  If you like heat;  add some Cholula hot sauce.  Avocado pieces make a creamy garnish that pairs well with this meal. Read More…

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Eggs Florentine in a bacon basket

Makes 8 servings; 1 egg basket per serving. Weight Watchers Points + 3 ~ Calories 108 ~ Fat 4.9 g ~ Carbs 2 g ~Fiber 0.5 g ~ Protein 12 g **High in Vitamin A & Calcium **

There is nothing like starting your day with a healthy and filling breakfast.  This breakfast sure looks fancy; but  is super easy to put together.  The spinach, roasted red pepper and Italian cheeses make this a savory breakfast treat.   The flavored turkey bacon adds a salt &  pepper taste that goes well with the eggs & veggies.   It is a rustic & cozy breakfast perfect for a snow day. Read More…

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Skinny Banana Nut Muffins with Chocolate Chip Streusel

Makes 15 muffins. 1 muffin per serving. Nutrition: Weight Watchers Points + 5 ~ Calories 169 ~ Fat 4.8 g ~ Carbs 28 g ~ Fiber 1.9 g ~ Protein 4.3 g

These Banana Nut Muffins with Chocolate Chip Streusel have the perfect texture and taste while providing you a “skinny” version of a popular bakery favorite.  The combination of the banana, oatmeal, walnuts, brown sugar and chocolate chips provide your taste buds with a variety of flavors and textures that your mouth will crave.   These muffins are perfect for rounding out those grab-and-go breakfasts,  as a fabulous addition to any weekend brunch or a great mid-day snack with some coffee or tea.  One bite, and they may just become one of your “go to” recipes.

Dear Health Conscious readers….. you can now have tasty muffins again 🙂 Enjoy!!

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Kale Sabzi

Sabzi is a term that Asian Indians use to describe vegetables.   Kale is an excellent source of Vitamin A, Vitamin C and Calcium.  Enjoy this supe-healthy side dish with Tandoori Chicken Read More…

Tandoori Chicken

Tandoori Chicken is flavorful Indian comfort food.  Serve with some veggies for a healthy meal!  You can easily substitute boneless skinless chicken breast,  tenderloins or thighs if not a fan of leg quarters.   Shown here with Mint & Cilantro Chutney (green Indian chutney), Kale Sabzi and Tandoori Naan

 

 

 

 

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Garden Tuna Salad

Weight Watchers points + 2 ~ Calories 75 ~ Fat 2.6 g ~ Carbs 3.9 g ~ Fiber 1.3 g ~ protein 10 g

Tuna Salad is so healthy & versatile, you can eat as a sandwich, or a wrap.  How about  on top of a big healthy salad; or crackers.  My low point alternative is to fill inside of  celery sticks, endive or make  fresh lettuce/spinach cups for a delicious lunch to go!  Sprinkle a little Italian seasoning and cracked fresh black pepper on top for increased flavor.   Make it on a Sunday and enjoy at work for the next few days. Read More…

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Skinny Vanilla Cupcake with Dark Chocolate Peanut Butter Cup filling


Weight Watcher 4 points plus ~ Calories 158 ~ Fat 5.5 g ~ Carbs 25 g ~ Fiber 1.2 g ~ Protein 2.

Skinny Vanilla Cupcake with Dark Chocolate Peanut Butter Cup Filling………They sure don’t look Skinny, but they are 🙂  This is my FAVORITE Dessert!! I love eating them warm out of the oven so that the inside literally melts in your mouth…….So Yummy! Check out the optional icing and decorate this low cal, low fat and low point dessert!!

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Skinny Meatballs with Beef and Veggies

Weight Watchers Points + 1 ~ Calories 49~ Fat 2.1 g ~ Cholestrol 11 mg ~ Carbs 2.5 g ~ Fiber .3 g ~ Protein 5.3 grams

These healthy meatballs are moist and flavorful.  Who knew “healthy” could be great tasting too!   Hide them in some sauce for your kids, they won’t complain about the veggies 🙂

 

 

 

 

 

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