Thursday, February 21, 2008

Creamy Cauliflower Soup

This is a great comfort food. I just love this soup. It's just what you need on a cold Winter day! Hits the spot!

1 head cauliflower, cut into small florets
2 tbsp extra-virgin olive oil
1 Tbsp House Seasoning (see my blog for this recipe)
4 garlic cloves, leave whole
1 tbsp butter
1 onion, finely chopped
1 heaping tbsp all-purpose flour
2 (14 ounce) cans low sodium FF chicken broth (reserve one for the end)
1 cup RF or skim milk (I like skim plus)
2 Tbsp white wine (one you would drink)


Preheat oven to 425 degrees. Place cauliflower & garlic cloves in a small roasting pan. Drizzle with oil and season with garlic powder, salt, and pepper; toss to coat. Roast cauliflower stirring every 10 min. until golden brown and tender, 30 min. or so. Remove from oven and set aside. Melt butter in a large saucepan over medium heat. Add chopped onion and cook and stir until lightly golden brown, about 10 min. Sprinkle flour over onions and stir to coat & cook about 2 min. Slowly pour in the chicken broth and milk, all the while stirring until all of the flour is dissolved about 2 min. Add wine and bring to a boil while stirring continuously until it thickens slightly, about 5 min., then reduce heat to low. Stir in roasted cauliflower, breaking the cauliflower up a bit. Serve as is, or I prefer to blend half the soup in a blender and recombine it with the rest of the soup for a thicker consistency. I prefer to blend some of the soup in a blender to make it smoother. At this point, I add the second can of chicken broth. Delicious!

Wednesday, February 20, 2008

French Onion Soup

Who doesn't like French Onion Soup? The recipe for the onion soup alone is very, very low in points! It's the cheese and the bread that make the points go up, so if you can use a 2 oz. piece of stale italian bread (stale is best) and a reduced fat cheese, you can keep the points down.


6 c. sweet onions, sliced in moons (such as Vidalia)
2 Tbsp. butter
1 Tbsp. extra-virgin olive or Canola oil
2 Tbsp. flour
2 Qts. beef broth
stale french bread (if bread isn't stale, toast it)
1 Tbsp. parmesan cheese
6 oz. gruyere' cheese, grated (you can use reduced fat)
6 oz. mozzarella cheese, grated (you can use reduced fat)


In a deep pot over low-medium heat cook onions, butter, & oil slowly until brown and dried out. (careful not to burn). Add flour and cook another 2 min. stirring frequently. Add broth and simmer 40 min. Meanwhile, mix the parmesan, gruyere', and mozzarella cheeses together in a separate bowl & slice the french bread into 2 inch pieces. Preheat broiler to low 5 min. before soup is done. Assemble individual oven-safe crocks as follows: bread in the bottom, ladle in the soup almost to the top (but leave room for the cheese), top with cheese. Place crocks on a baking sheet in case of spills, and broil until the cheese bubbles and turns slightly brown on top.

Sunday, February 17, 2008

Shrimp / Vegetable Fried Rice

The Vegetable Fried Rice is a frozen rice that I buy from Trader Joe's. Then I grill my own fresh shrimp & add them to the rice. Delicious & low WW points! This recipe serves 2.


1 bag Vegetable Fried Rice
1/2 lb. fresh peeled and devained shrimp (any size will do)
a drizzle or two of Extra Virgin Olive Oil
Mrs. Dash Original Seasoning, to taste
My House Seasoning, to taste (see my blog for this recipe)
Soy Sauce, 2 Tbsp. (optional)


Preheat a countertop grill to high or 400 degrees. Drizzle or brush olive oil over shrimp. Season to taste with both seasonings. Grill shrimp for 1 minute to 1- 1/2 mins. on each side. Shrimp should turn lightly pink. Do not overcook. Prepare the fried rice according to package. I add soy sauce as I'm stir frying the rice. You don't have to. Then add the shrimp to the rice and serve!

Chicken Marmalade

Chicken Marmalade is a delicious twist on chicken. It is sooooo easy, a monkey could make it. This recipe serves 2.


(2) 5 oz. raw chicken cutlets
(1) tsp. olive oil
a sprinkle of My House Seasoning (see my blog for this recipe)
2 Tbsp Smucker's Sugar Free orange marmalade (or regular marmalade, if you desire)
1 tsp honey
black pepper
1 tsp sesame seeds


Preheat countertop grill to 375. Evenly coat chicken with oil and sprinkle with My House Seasoning. Grill about 3-4 min. per side, until cooked through.

Meanwhile, heat a small pot on low heat. Add sesame seeds and lightly toast them. It only takes a minute. Add remaining ingredients and heat, just until melted and lightly bubbling. Pour marmalade over the chicken.

Cook's note: I serve with a veggie on the side. Usually fresh string beans with some olive oil and My House Seasoning. Delicious.

Turkey Corn Chili

This is a comforting chili that is very low in WW points. I like to make a batch of this and separate it into 5 servings. Serve with a big salad on the side, and it's very satisfying.


1 medium onion, chopped
2 Tbsp canola oil
4 cloves garlic, chopped fine
1 medium bell pepper, diced
1- 1/2 cups frozen corn kernels, drained & thawed
1- 1/2 cups diced canned tomatoes
1 -1/2 cups canned tomato sauce
1 can kidney beans (with the juice)
1 tsp poultry seasoning
1 -1/2 Tbsp chili powder
1 Tbsp ground cumin
2 oz. Frank's Red Hot Sauce
a sprinkle of cayenne
2 tsp. My House Seasoning (listed on this blog)
extra S&P, if desired


In a deep pot over medium heat, saute onion in oil for 3-5 min. Add garlic, and cook 1 more min. Add turkey, & cook for 5 min. Add bell pepper, corn, tomatoes, & sauce. Bring to bubble stirring in spices, hot sauce, & beans. Reduce heat, and simmer 10 min.

Cook's note: If you have extra points to spare, top with some reduced fat sour cream & some reduced fat shredded cheddar cheese.

Homemade Chicken & Stars Soup

There's nothing like homemade chicken soup. True comfort food...and so much healthier for you with a lot less sodium if you make it from scratch. My version is very healthy, low in WW points, and so delicious. This recipe makes like 6 servings.


8 cups fat-free, low sodium chicken broth
all the white meat off a rotiseree chicken, broken up into small pieces
2 bay leaves
2 large carrots, thin-sliced & chopped fine
2 large stalk celery, from the heart, chopped fine
1 medium onion, finely chopped
1 cup Stars Pasta
1 tsp. of My House Seasoning (see my blog for this recipe)
extra S&P, if needed
Handful fresh chopped parsley


Heat broth & bay leaves to boiling. Add vegetables & seasonings & simmer 5 minutes, covered. Add pasta & cook 6 min. Add chicken & parsley. If soup is too thick at this point, add about 2 cups of water to achieve desired consistency. Remove bay leaves & serve.

Maryann's House Seasoning

This is a simple "House" seasoning that I just throw together and keep in a small Tupperware on my kitchen counter. I use it in soooooo many dishes. All it consists of is basic everyday spices...It's a real time-saver not to have to add each spice separately. A little sprinkle goes a long way. Enjoy!

1/2 cup garlic powder
1/2 cup onion powder
1/4 cup Morton's Lite Salt
1/4 cup black ground pepper

Put into a Tupperware, cover, and shake until combined.

Cook's note: I use this on mostly ANYTHING...chicken, fish, beef, pork, soups, stews, eggs...

Low Fat Tuna Mac Salad

I love pasta! My husband is not too crazy over pasta, but he sure loves this tuna macaroni! This makes 2 servings. You can cut it into 4 if you only have a few WW points to spare. You can whip this recipe up in a flash


2 c cooked macaroni (elbows or shells), cooled
2 Tbsp Hellmann's Light Mayonnaise
1/4 small onion
1 can water-packed tuna fish, drained
1/8 tsp. of My House Seasoning (recipe also listed on this blog)
Salt & Pepper


Bring a pot of lightly salted water to a boil. Add macaroni, cook until al dente, according to box. Drain, and rinse with cold water to cool. Set aside to dry.
In a medium bowl, mix together macaroni & all other ingredients.

Cook's note: Taste and add more mayo, salt, & pepper, if desired. I like a very, very light sprinkle of cayenne pepper. Refrigerate until serving.

Shake N Bake Chicken Sammy

Yesterday I promised my husband that I would make him a hearty & delicious sandwich. He is doing Weight Watchers with me, & he misses the fattening sandwiches we used to order out. So, I promised I would make him a sandwich that was delicious & still within the WW program. He loved it, and I wanted to share it with all of you...Cooks note: I prefer the pork flavored Shake N Bake over the Chicken flavor, so that is what I used.


1 roll
2 slices tomato
2 slices lettuce
2 tsp mayo
1 slice american cheese
2- 4 oz. Shake n Bake chicken (made to instructions on Shake n Bake box)


Prepare the Shake n Bake chicken according to box instructions. It only takes 15 min. Put all ingredients onto the roll & enjoy.

This is a super satisfying sammy! Omit the cheese if you want to save a few WW points, or omit the mayo to save a few WW points.