Dijon Scallopped Potatoes

No cheese, no milk, no way... you say!! I'm telling you, these scallopped potatoes are creamy and delicious without the milk and cheese!! I used a food processor to slice my potatoes paper thin... I think it helps get the ultimate creaminess possible!

(paper-thin potatoes)

Ingredients
1 kg potato, with skin, sliced paper thin
1 small onion, sliced
3 tbsp vegetable shortening
3 tsbp all purpose flour
2 cups fat free chicken broth
2 tbsp Old-Fashioned Dijon mustard (grainy) *
1/2 tsp salt
pepper to taste


Directions
1- Spray a 3 liter dish with some non-stick spray.
2 - Preheat oven to 170 C.
3 - In a saucepan, melt shortnening over low medium heat.
4 - Remove from heat and stir in flour.
5- Stir in broth and other ingredients and return to low heat and simmer for 5 minutes.
6 - If sauce is too thick, add some water to thin it out.
7 - Arrange half of the potatoes in the bottom on the greased dish.
8 - Add all the sliced onions.
9 - Add half of the sauce.
10 - Add remaining potatoes and top with the rest of the sauce.
11 - Bake for 2 hours or until soft.
* if you arent a dijon fan, use 2 tsp instead. It will taste strong in the sauce at first, but will be barely noticeable when the finished dish comes out of the oven!

before heading to the oven

Delicious Yummy Greatness!

Nutritional Data
4 servings
per serving
6 points
293 calories
9.5 g fat (2.3 g sat)
45.8 g carbs
4.7 g fiber
2.6 g sugars
5.9g protein

6 servings
per serving
4 points
195.3 calories
6.4 g fat (1.6g sat)
30.5 g carbs
3.2 g fiber
1.7 g sugars
3.9 g protein

Kid-Proof Asian Turkey Noodles

My husband and I often like to eat late, once the kids have gone to bed. We enjoy the quiet, relax environment that allows us to have an uninterrupted conversation. On night's like that, I often whip out some quick child favorites for the kids. My little critics love this concoction! It might not look so appealing to adults, it looks kind of "blah" an colorless... but I've learned that with my kids the less different colors the better. They seem to prefer a uniform dish (like mac n cheese). Might not be the case with you children, but this sweet dish should please them either way!


Ingredients
(3 servings)
350 g ground turkey
100 g dry wok noodles (straight to wok noodles) *
1 onion, diced
2 tsp hoisin sauce
2 tsp garlic-ginger paste
salt to taste
Pam spray
water

Directions
1- Spray deep pan, or wok with Pam and heat.
2- Add onions and cook on medium heat until soft.
3- Add ground turkey, breaking it up with a wooden spoon as it cooks.
4 - When turkey is cooked, add hoisin sauce, ginger-garlic paste and fast cooking wok noodles.
5 - Add a few tablespoons of water, not too much, just enough so that the pasta gets cooked and that it evaporates when pasta is ready (about 2-3 tbsp, and 4-5 minutes of cooking)

* Wok noodles; I use noodles that are to be added directly to the wok unboiled. You can also use ramen noodles, they cook quickly. Or if you don't have straight to wok noodles, then some precooked egg noodles should please the little critics ;)

Nutritional Data
1 serving
6 WW points
278 cal
14.1 g fat
37.4 g chol
22.8 g carbs
2.2 g fiber
0.3 g sugars
13.4 g protein

Asian Meatballs

I had thawed some ground beef and was in the mood for some stir fry and didn't feel like throwing the ground meat in as it was, so I decided to make some meatballs. I took some ingredients that I thought would give it a good flavor and mix in well with any stir-fry or other chinese dish. All 3 of my picky critics loved the meatballs.... sadly, I wasn't a huge fan. I ate them, I was hungry... but I didn't enjoy them that much. However, I will make them again, since my picky kids gobbled them up in record time! I just couldn't taste much flavor in the meatballs. I think when I will make them next time, I will mix all the ingredients and refrigerate for a few hours for the meat to really soak up the flavors before making the meatballs. I mixed and formed the meatballs and cooked them right away... maybe that's why I thought they were a little bland.


Ingredients
1 lb lean ground beef
1 egg
3 scallions, diced
3 tbsp soya sauce
1 tbsp ginger-garlic paste
1 tbsp sugar

Directions
- In a large bowl, mix all ingredients.
- Refrigerate for 30 mins or more.
- Form meat mixture into 30 meatballs (about the size of a ping pong ball!).
- Cook in a preheated oven at 175 C for 20 minutes. I cooked mine on a cookie sheet to ease cleanup ;)


Nutritional Data
1 Meatball
1 WW point
46 cal
3.3 g fat
18.3 mg cholesterol
0.7 g carbs
0.1 g fiber
0.5 g sugars
3 g protein

1 serving of 5 meatballs
6 WW points
230 cal
16.4 g fat
91.7 mg cholesterol
3.4 g carbs
0.4 g fiber
2.4 g sugars
14.9 g protein

Turkey Bolognese Sauce

I love Spaghetti Bolognese, and to make it worse, I like mine "gratinée" or "au gratin" as some others may say, which is topped with cheese then melted under the broiler! I'm salivating just thinking about my Spaghetti Gratinée! However, it can pack a good amount of calories and fat, so I made some changes to my regular beef sauce. Turkey doesn't quite have the same texture as beef, but once the sauce is mix with the pasta and topped with cheese, I am satisfied. I usually melt mozzarella on top, but to cut back on calories, I am opting for Parmesan, which I love just as much!


Ingredients
(makes 7 cups of sauce)

1 tbsp olive oil
2 cups diced onion
1 1/2 cup bell pepper (color of your choice, I prefer sweet)
1 cup diced celery
4 garlic cloes, minced

1 lb ground turkey (white meat)
salt & pepper to taste

2 cans (14 oz/400g each) of chopped tomatoes
1 jar (14 oz/400g) Passata (tomato puree)
1 cup water
1 tbsp balsamic vinegar
1 tbsp sun-dried tomato pesto
2 tbsp fresh chopped basil
2 tbsp fresh chopped parsley
1 tsp dried oregano
1 tsp sugar *

Directions
-Heat oil in a large pot.
- Add diced vegetables and garlic.
- Cook covered, stirring occasionally for 5-10 minutes, until vegetables are soft.
- Add groudn turkey and season with salt and pepper. Mix and cook for another 10 minutes, stirring occasionally to break up the turkey.
- Once Turkey is no longer pink, add the remaining ingreditents and simmer for 20 to 30 minutes on low or until the water has absorbed and the sauce is thick. If you wish to have a less thick sauce, you can add 1 cup of tomato sauce instead of water and don't simmer it as long... although, it won't be as flavourful if it simmers for less time.

* The sugar is there to break down the acidity from the chopped tomatoes and passata.

Nutritional Data
1 cup serving
6 WW points
280.1 cal
12.9 g fat
65.6 mg cholesterol
14.7 g carbs
3.4 g fiber
4.8 g sugars
21.2 g protein

Greek Bulgur Salad

Bulgur is a grain I discovered a couple of years ago. It resembles short grain rice, but has a chewier texture. It is fantastic warm or cold. I like to use it in place of rice for hot meals, or cold to make delicious salads. It is packed with fiber and very nutritious. I made this for myself, and I enjoyed it. I used canned shrimp since that was all I had, but I think it would be better the next time with frozen shrimp or with no shrimp at all, but as a side dish for a nice grilled shrimp dinner! Mmm, now I am salivating for fresh BBQ's shrimp...

I will test this out on the little critics when they get home from school... I have a fishy feeling they will be picking out several things and just eating the bulgur... they LOVE bulgur!
Ingredients
1/2 lb uncooked bulgur
2 cups low fatchicken broth
20 gr sun-dried tomato, diced (4 halves, not oil-packed!)
1/2 lemon, juiced
can of cocktail shrimp, drained and rinsed (100gr without liquid)
1/2 cup diced cucumber
10 cherry tomatoes, halved
1/4 cup red onion, diced
1/c cup crumbled low-fat feta *
4 tbsp chopped fresh parsley
1 1/2 tbsp balsamic vinegar
1 tsp Greek seasoning
salt and pepper to taste

*the low fat feta I used was 12% fat (nutrional data is based on that value).

Directions
- In a medium saucepan, add bulgur to chicken broth and bring to a boil
- Cover and cook for 5 minutes.
- Add sun-dried tomatoes and boil for another 5 minutes, covered, or until all liquid has been absorbed. The bulgur should have a chewy texture like that of rice when still al dente. (No matter how long you cook it, it will never reach the softness of rice!)
- Remove from heat, squeeze juice of half a lemon into bulgur, mix and let cool.
-In a large salad bowl, mix the rest of the ingredients and toss.
- Once bulgur has completely cooled, mix it into the salad mix and refrigerate at least 30 minutes until nice and cool.

Nutritional Data
You might think the portion is small, but bulgur is incredibly filling ;)
1 1/2 cup main dish serving (makes 4 servings)
6 WW points
339 cal
5.7 g fat
39 g cholesterol
52 g carbs
11 g fiber
24 g protein

1 cup side dish servings without shrimp (makes 6 servings)
4 WW points
208 cal
3.5 g fat
7.5 g fiber
0.8 g cholesterol
34.5 g carbs
12.7 g protein

Chicken Parmesan

Chicken Parmesan is one of my favorite meals. Being on a new health kick, I tried to make it as healthy as I could without taking any yumminess away ;) I know anything is healthier if its not battered, but this is one recipe I just won't change! I served this salad with a rucola (arugula) Balsamic salad. The strong rucola flavor blended really well with the tomato sauce! I'm crazy for rucola, I can put that green stuff on anything... so I might be a little biased!

Ingredients
(serves 6)

3 skinless, boneless chicken breast
1 large egg
1/2 cup breadcrumbs*
1/2 tsp oregano*
1/2 tsp basil*
30 g freshly grated Parmesan cheese
PAM cooking spray (about 3 x 3 second sprays)
2 jars (500g) of tomato-basil type prepared pasta sauce
1 can (400g) crushed tomatoes**
1/2 tsp basil
1/2 tsp oregano
salt and pepper to taste

Directions
- Remove filets from under the breast and set aside.
- Pound chicken breast so it is even thickness all over, not too thin, about the same as the filet.
- Cut chicken breast into 3 equal strips (like the filets) and set aside.
- In a small bowl, beat the egg.
- In another bowl, mix bread crumbs, oregano, and basil.
- Dip chicken pieces in egg, then in crumbs and set aside.
- Heat a large deep pan and spray once with PAM.
- Add chicken pieces and spray top with PAM (this is to get it crispy once you flip the chicken). (You might need to cook chicken in 2 batches depending the size of you pan).
- Once chicken is cooked on both sides, add the rest of the ingredients and simmer on low for 15-20 minutes. If the sauce gets too thick, add a little water to desired consistency.

Serve over spaghetti, or you choice of pasta.
Top with fresh parmesan cheese (1 tsbp = 1/2 WW point)

*Can replace the breadcrumbs, oregano and basil with Italian Seasoned breadcrumbs.
**I'm not a fan of tomato chunks, so I puree a can of tomatoes. If you like the chunks, go ahead and add a can of diced tomatoes instead of crushed tomatoes ;)

Nutritional Data
1 serving = 2 strips of chicken + sauce
(does not include pasta)
6 WW points
320 cal
7.5g fat
107 mg cholesterol
24 g carbs
4.2 g fiber
36 g protein

Slow Cooker Chicken Tagine

After a trip to Morocco several years ago, I became hooked on the food... it is so aromatic and delicious. My favorite Moroccan dish is called a Tagine which is a stew named after the dish it is cooked in. Basically, a Tagine is a clay plate with a clay tent shaped cover. It is usually set on coals which allows for the slow cooking of the meat and vegetables. I decided I would attempt to make a Moroccan Chicken Tagine in my crock-pot, which seems like the perfect tool to use since I don't own a Tagine!

Interested in purchasing a Tagine, go to Tagines by BTC.

The most popular spice blend used in Moroccan cuisine is Ras El Hanout. You can find this in most Specialty Stores or even in some Supermarkets (mainly in big cities). You can also order it online from several places including The Savory Spice Shop or make your own following the directions on The Food Thesaurus or on Recipe Zaar.

After browsing different Moroccan recipes here is what I came up with. It's not authentic (i.e. cream) but it is sweet and spicy and does the trick ;)
Ingredients
6 small skinless, chicken thighs (if deboned approx 40g a thigh)
1 large carrot
1 large parsley root (or small parsnip)
1 large onion
1 can (400 gr) chopped tomatoes
1 cup chicken broth
2 garlic cloves
2 tsp Ras El Hanout
1/4 tsp cinnamon
1 tbsp honey

salt & pepper to taste
10 dried apricots (approx. 60 gr)
1 can (400g) chickpeas, drained and rinced
1/4 cup 15% cooking cream (optional, but part of nutritional info, doesn't affect points value)

Directions
- Place chicken in a crock pot.
- Top with carrots, parsley root, and onions.
- In a bowl, mix tomatoes, Ras El Hanout, cinnamon, garlic and honey.
- Cook on high for 4 hours, or on low for 7 hours.
- Carefully remove chicken, as it might fall apart when you do, especially if cooked on low.
- Add apricots, chickpeas and cream and mix well.
- Return chicken to crock pot and cook uncovered on high for another 15 minutes.
- Serve over whole wheat couscous.

Tip
For a spicier Tagine, add an extra tsp of Ras El Hanout, after taste-testing, when you add the chickpeas and apricots.

Nutrional Data
sauce split into 4 portions
1.5 thighs/serving
6 WW points
318 cal
8.5 g fat
6.8 g fiber
11.8 cholesterol
8.4 g protein