Monday, March 29, 2010

Baking a Chicken

This may sound stupid, but I never cooked a whole chicken before last month.

Here's all I did:

Take any packaging from inside the chicken. Rinse inside of chicken.

Cook chicken in a pan covered with foil at 375 deg. for 1 1/2 hours to 2 hours.

Temperature should reach 180 deg. in thickest part of meat.

Corn Bread

I was looking for a low fat good tasting corn bread. I tried one, and in the interest of making the Weight Watchers points come out even... I added 2 t. olive oil and used 1% milk instead of skim.

Click HERE for the recipe I tried.

I baked it in a 9x9 pan and cut it into 12 pieces. With the 2 t. olive oil, the whole thing comes out to 24 WW points, therefore 2 points per serving.

My husband and kids all liked it, especially with honey.

FYI: Breakdown of WW Points... if not listed from the recipe, then assume 0 points.)
8 1 c. flour
8 1 c. cornmeal
2 2 T sugar
2 1 c. 1% milk
1 2 egg whites or 1/2 cup fake eggs
1 1/4 c. unsweetened applesauce
2 2 t. olive oil

Pizza Dough

Preheat oven to 450 deg. Makes 2 crusts.

Mix together (in 2 cup measuring cup) and let stand 5 minutes:
2 pkg yeast (4 t.)
1 1/4 c. warm water
After 5 minutes add to measuring cup:
1/4 c. olive oil

Mix together in large bowl:
2 c. white flour
2 c. whole wheat flour
2 t. salt
2 t. sugar
The following are optional, but yummy...
2 T garlic powder
1 T onion powder
1 t. red pepper flakes

Pour liquid mixture in bowl. Knead for a couple of minutes. Let rise 15-20 minutes.

Divide dough in half, roll out on pizza stones.

Bake 6-7 minutes at 450 deg. Add toppings, bake until bubbly.

Thursday, March 18, 2010

Brown Rice Tabouli

3 c. cooked brown rice [9 WW points]

Blend the following together and let sit while brown rice cooks...
1/2 c. parsley if dried, 1 c. if fresh
1 T olive oil [3 WW points]
1 t. crushed garlic
1/2 t. salt (or to taste)
1/2 t. pepper (or to taste)
1 T lemon juice
1 T crushed mint (I used fresh from the garden, but you can use dried too I'll bet.)
1/2 small onion minced

Add the above mixture to the rice and refrigerate for an hour or more to let the flavors blend.

Cut these last and stir in gently just before serving...
1 cubed tomato
1 cubed cucumber

[Weight Watchers points: 2 points per cup... (this makes a total of 6 cups for 12 points. The only things with points are the rice and the olive oil.)]

Monday, March 8, 2010

BBQ Sauce - Basic

1 T olive oil
1/2 large onion, finely chopped
1 T garlic, finely chopped

Cook onion and garlic in olive oil until softened. Add rest of ingredients below and simmer 20-30 minutes, stirring frequently.

1 - 28 oz. can crushed tomatoes
2 T vinegar
1/4 c. brown sugar
2 T worcestershire sauce
1/2 t. cayenne (cut back on the peppers if you don't like it too spicy.)
1/2 t. black pepper
1 t. paprika

I then added shredded chicken to the sauce and served with injera. (Injera recipe to follow.) Can be served over rice or on buns or any other starch you've got available.

Monday, March 1, 2010

Spicy Meat and Rice

1 lb. ground turkey
1 T olive oil
2 onions
1 T crushed garlic
1 t. black pepper
1 t. red pepper flakes
2 t. cumin
2 t. coriander
1 t. salt
2 t. ginger
1 t. chicken base in 1 c. water
1 can (14.6 oz.) crushed or diced tomatoes
Brown rice, cooked OR whole-wheat pasta, cooked.

Brown meat and set aside. Brown onions and garlic in olive oil. Add spices (substitute spices based on what you have in your cupboard), meat, chicken base w. water and tomatoes. Bring to boil, reduce heat and simmer 10 minutes. Put 1 cup meat mixture over 1/2 cup pasta or rice.

Saturday, February 27, 2010

Ginger Bread Wheat Bran Muffins

Preheat oven to 400 deg.

Makes 12 muffins.

1 1/4 c. white flour
1 c. wheat bran
1/4 c. sugar
1 t. cinnamon
1 t. ground ginger
1/2 t. cloves
2 t. baking powder
1/2 t. salt

1 c. 1% milk
1/4 c. molasses
1/4 c. unsweetened apple sauce
(Optional: use 1/4 c. oil in place of apple sauce - Affects WW points value.)
1/2 c. egg substitute (or 2 egg whites)

1 1/2 t. sugar

Mix dry ingredients together. Mix wet ingredients together and add to dry ingredients. Mix just until moist. Grease muffin tin. (Paper cups do not work - muffins stick to paper because there is no oil in these.) Fill 2/3 full (about 1/3 cup). Sprinkle top of each muffin with 1/8 tsp. sugar. Bake at 400 deg. for 20-22 minutes.

Weight Watchers info: 2 points per muffin