Provencal Chicken Strips

If you keep your pantry stocked, this elegant yet easy dish can become a quick weeknight dinner. Pick up chicken tenders on your way home from work and you won’t even have to cut up the chicken breasts.

Makes 4 servings

• 2 teaspoons olive oil
• 3/4 pound skinless boneless chicken breasts, cut into 2-inch strips
• 1 shallot, finely chopped
• 2 garlic cloves, minced
• 6-8 plum tomatoes, chopped
• 2 tablespoons chopped fresh parsley
• 1 tablespoon capers, rinsed and drained
• 1 teaspoon red-wine vinegar
• 1 teaspoon finely chopped fresh rosemary, or 1/4 teaspoon dried
• 3 cups hot cooked whole-wheat pasta

1. In a large nonstick skillet, heat the oil. Saute the chicken, stirring constantly, 4 minutes. Add the shallot and garlic; cook, stirring frequently, until the chicken is cooked through, 2-4 minutes.
2. Stir in the tomatoes, parsley, capers, vinegar, and rosemary. Reduce the heat and simmer until the liquid evaporates, about 10 minutes. Serve the chicken misture over the pasta.

Per Serving (about 1 1/2 cups chicken and pasta mixture): 266 Cal, 5 g Fat, 1 g Sat Fat, 0 g Trans Fat, 47 mg Chol, 118 mg Sod, 33 g Carb, 4 g Fib, 24 g Prot, 35 mg Calc.

POINTS value: 5

Comments: This was another meal that I was pretty much the only one that liked it. I didn’t use the capers and we ate it over pesto noodles. I also sprinkled some grated parmesan cheese over it. It tasted really good to me the next day as well for lunch.

Spicy Pork Stir-Fry

Use care when cleaning and preparing jalapeno peppers – they contain an ingredient called capsaicin that can irritate the skin. It is safest to wear gloves when handling jalapenos, and always thoroughly wash all utensils (including your cutting board) with soap and hot water after use.

Makes 4 servings

• 1 tablespoon vegetable oil
• 1 pound pork tenderloin, cut into thin slices
• 1 red bell pepper, seeded and cut into 1/2-inch strips
• 8 scallions, cut into 2-inch lengths
• 1 (20-ounce) can pineapple chunks, drained
• 1 tomato, cut into 8 wedges
• 1 jalapeno pepper, seeded, deveined, and finely chopped (wear gloves to prevent irritation)
• 2 teaspoons grated peeled fresh ginger
• 2 garlic cloves, minced
• 4 teaspoons soy sauce
• 1 teaspoon Asian (dark) sesame oil
• 1/4 cup chopped fresh cilantro

1. Heat a large nonstick wok or skillet over high heat. Add the vegetable oil and pork; stir-fry until the pork is no longer pink, 1-2 minutes. With a slotted spoon, transfer to a plate.
2. Add the bell pepper; stir-fry 2-3 minutes. Add the scallions; stir-fry 30 seconds, then add the pineapple and stir-fry 30 seconds longer. Add the tomato, jalapeno pepper, ginger, garlic, soy sauce, and sesame oil. Return the pork to the wok and stir-fry 1-2 minutes longer. Serve, sprinkled with the cilantro.

Per Serving (1/4 of stir-fry): 278 Cal, 9 g Fat, 2 g Sat Fat, 0 g Trans fat, 61 mg Chol, 394 mg Sod, 27 g Carb, 3 g Fib, 24 g Prot, 49 mg Calc.

POINTS value: 6

Comments: I was pretty much the only one who liked this. However, next time I would probably do without the tomatoes. I don’t really like the taste of warm large tomato chunks. We served the stir fry over rice.

Campbell's® Slow Cooker Savory Pot Roast

• 1 (10.75 oz) can Condensed Cream of Mushroom Soup (Regular, 98% Fat Free or Healthy Request)
• 1 (2 oz) ouch Dry Onion Soup and Recipe Mix
• 6 small red potatoes, halved
• 6 medium carrots, cut into 2-inch pieces
• 1 (3 pound) boneless beef bottom round roast or chuck pot roast

1. Stir the soup, onion soup mix, potatoes and carrots in a 4 1/2-quart slow cooker. Add the beef and turn to coat.
2. Cover and cook on Low for 8-9 hours (or on High for 4 to 5 hours) or until the beef is fork-tender.

Servings: 6

Amount Per Serving: 656 Cal, 33.3 g Total Fat, 147 mg Chol, 533 mg Sod, 36.6 g Total Carbs, 5.4 g Fiber, 50 g Prot.

Emeril’s Roasted Garlic Mashed Potatoes

• 3 heads garlic, split in 1/2
• 3 tablespoon olive oil
• 2 pounds potatoes, peeled and diced
• 1 stick butter, cubed
• 1/2 to 3/4 cup heavy cream
• Salt and white pepper

1. Preheat the oven to 450 degrees F.
2. Place the garlic on a pie pan and drizzle with olive oil. Season with salt and pepper. Place in the oven and roast for 35 to 40 minutes, or until tender and golden brown. Remove from the oven and cool. Squeeze or remove the garlic cloves from the head and place in a small bowl. Using a fork, mash the garlic until smooth.
3. Place the potatoes in a pot of salted water and bring to a boil. Reduce the heat to a simmer and cook the potatoes until fork tender, about 12 to 15 minutes.
4. Remove the pan from the heat and drain. Place the potatoes back in the pot and return to the heat. Stir the potatoes, constantly, for 2-3 minutes to dehydrate the potatoes.
5. Remove the potatoes from the heat. Add the garlic and butter. Using a hand-held masher, mash the butter and garlic into the potatoes. Add enough cream until desired texture is achieved. The potatoes should still be sort of lumpy. Season the potatoes with salt and pepper.

Servings: 6 to 8

Comments: This pot roast recipe was very simple, yet tasted great. The vegetables were nice and tender. We also cooked the garlic mashed potato recipe that is one of our favorites.

Black Beans & Rice

This makes a very satisfying dinner when you add assertive greens, like mesclun.

Makes 4 servings

• 4 teaspoons olive oil
• 1 green bell pepper, seeded and finely chopped
• 1 onion, finely chopped
• 5-6 garlic cloves, minced
• 1 (16-ounce) can black beans, rinsed and drained
• 1 (14 1/2 ounce) can diced tomatoes
• 1 cup reduced sodium vegetable broth
• 4 teaspoons dry sherry
• 1 teaspoon finely chopped fresh thyme, or 1/2 teaspoon dried
• 1 bay leaf
• 1/4 teaspoon dried oregano
• 1/4 teaspoon hot red pepper sauce
• 1/2 cup water
• 1 tablespoon finely chopped fresh cilantro
• Salt and freshly ground pepper to taste
• 4 cups cooked white rice

1. In a medium nonstick saucepan, heat the oil. Sauté the bell pepper, onion, and garlic until very soft, about 15 minutes. Stir in the beans, tomatoes, stock, sherry, thyme, bay leaf, oregano, pepper sauce, and water; bring to a boil. Reduce the heat and simmer, stirring occasionally, until the sauce thickens and vegetables are tender, about 45 minutes. If the mixture becomes too thick, add hot water to thin to desired consistency.
2. Stir in the cilantro and season with the salt and pepper; discard the bay leaf. Serve over the rice.

Per Serving (1 cup each beans and rice): 457 Cal, 6 g Fat, 1 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 532 mg Sod, 82 g Carb, 13 g Fib, 17 g Prot, 97 mg Calc.

POINTS value: 9.

Cucumber Salad

• 2 cucumbers sliced
• 1 onion sliced
• 2 tomatoes diced
• 1 cup vinegar
• 3/4 cup sugar
• 1/2 cup water

1. Add the cucumber, onion and tomato into a large bowl.
2. In a separate pan, bring the vinegar, sugar and water to a bowl. Pour the liquid over the cucumber mix. Refrigerate and serve chilled.

Comments: This recipe was good, and everybody had no problem eating their share. We made the cucumber salad to go along with it, and it was delicious. The beans and rice tasted great for lunch the next day as well.

Linguine Alfredo

This creamy sauce boasts the rich, delicious flavor of traditional Alfredo, with a lot less fat. Here, it’s partnered with a mélange of vegetables and, of course pasta.

Makes 4 servings

• 1 tablespoon butter
• 2 garlic cloves, minced
• 1 tablespoon all-purpose flour
• 1 cup fat-free milk
• 1/4 cup fat-free cream cheese
• 1/4 cup grated Asiago or Parmesan cheese
• 1 cup broccoli florets
• 1 medium red bell pepper, seeded and cut into 1-inch pieces
• 1 carrot, thinly sliced
• 4 cups hot cooked linguine

1. In a medium nonstick saucepan over medium-low heat, melt the butter. Sauté the garlic until fragrant, about 30 seconds. Whisk in the flour, then gradually whisk in the milk; cook, stirring constantly, until slightly thickened, about 2 minutes. Whisk in the cream cheese and Asiago; cook, stirring, until smooth, 1-2 minutes. Remove from the heat and cover to keep warm.
2. Meanwhile, place the broccoli, bell pepper, and carrot in a steamer basket; set in a saucepan over 1 inch of boiling water. Cover and steam until tender-crisp, about 3 minutes.
3. In a large bowl, combine the pasta and steamed vegetables. Add the cheese sauce; toss to coat thoroughly. Serve at once.

Per serving (about 1 1/2 cups): 312 Cal, 6 g Fat, 3 g Sat Fat, 1 g Trans Fat, 14 mg Chol, 221 mg Sod, 51 g Carb, 4 g Fib, 14 g Prot, 201 mg Calc.

POINTS value: 6

Comments: Doesn’t have a lot of flavor. The cream sauce is really bland. I guess that’s why it’s good for you. Served it with chicken tenders and rolls.

Italian Sausage with Peppers

You can control the heat of this hearty meal-in-a-bowl by using sweet sausages, or a combination of hot and sweet.

Makes 4 servings

• 2 teaspoons olive oil
• 1 Bermuda onion, halved lengthwise and thinly sliced
• 1 red bell pepper, seeded and thinly sliced
• 1 yellow bell pepper, seeded and thinly sliced
• 1 green bell pepper, seeded and thinly sliced
• 1 fennel bulb, trimmed and thinly sliced
• 2 garlic cloves, thinly sliced
• 1 cup canned diced tomatoes
• 1/2 teaspoon salt
• Freshly ground pepper, to taste
• 1/2 pound cooked hot Italian pork sausage
• 2 cups penne
• 1/4 cup chopped fresh basil
• 2 tablespoons chopped fresh flat-leaf parsley

1. In a large nonstick skillet, heat the oil. Sauté the onion, bell peppers, and fennel until vegetables turn golden, 8-10 minutes. Add the garlic and sauté 1-2 minutes longer. Stir in the tomatoes, salt, and pepper. Reduce the heat and simmer, stirring occasionally, 15 minutes.
2. Cut the sausage on the diagonal into 1-inch slices. Add the vegetable mixture; simmer, covered, stirring occasionally, until the flavors are blended, about 20 minutes longer. If the sauce becomes too dry, add 1-2 tablespoons of water.
3. Meanwhile, cook the penne according to the package directions; drain.
4. Add the basil, parsley, and penne to the sausage mixture; toss to combine.

Per Serving (1/4 of sausage-pasta mixture): 438 Cal, 20 g Fat, 6 g Sat Fat, 0 g Trans Fat, 44 mg Chol, 972 mg Sod, 50 g Carb, 6 g Fib, 16 g Prot, 89 mg Calc.

POINTS value: 10

TIP: Pork sausage is high in fat, but worth it for a once-in-a-while treat. You can substitute cooked turkey or chicken sausage for a lower fat content (and a lower POINTS value).

Comments: We used a beef sausage instead of pork, a large yellow onion instead of Bermuda and dried basil instead of fresh. We also cooked more penne to make enough pasta for lunch the next day. The meal was really good. I used hot pepper flakes in mine to spice it up. We also added some shredded parmesan cheese that we had from another meal. Tamara thought the meal tasted better the next day as leftovers.

Pasta Primavera with Provolone

Pasta Primavera, which translates to “springtime pasta,” was created to feature fresh spring vegetables—as we do here with the zucchini and peppers. If you want to go all fresh, substitute 4 or 5 chopped stewed tomatoes (add a little water during cooking if the sauce becomes too dry). The smoked provolone adds a special richness to the dish.

Makes 4 servings

• 1 teaspoon olive oil
• 2 onions, finely chopped
• 1 garlic clove, minced
• 1 green or red bell pepper, seeded and diced
• 1 medium zucchini, diced
• 1 cup coarsely chopped plum tomatoes
• 1/2 cup low-sodium chicken broth
• 1/4 teaspoon salt
• 2 tablespoons finely chopped fresh parsley
• 1/4 teaspoon dried oregano
• 1/4 teaspoon crushed red pepper
• 3 cups hot cooked penne, farfalle, or medium pasta shells
• 1/3 cup shredded smoked provolone or other smoked cheese
• 1 tablespoon grated Parmesan cheese

1. In a large nonstick skillet over medium heat, heat the oil. Sauté the onions, garlic, bell pepper, and zucchini until the onions are golden, about 5 minutes.
2. Stir in the tomatoes, broth, salt, parsley, oregano, and red pepper; bring to a boil. Reduce the heat and simmer until thickened, about 10 minutes. Pour over the penne, then stir in the provolone and Parmesan.

Per serving (1 1/2 cups): 255 Cal, 5 g Fat, 3 g Sat Fat, 0 g Trans Fat, 11 mg Chol, 280 mg Sod, 41 g Carb, 4 g Fib, 11 g Prot, 150 mg Calc.

POINTS value: 5

Comments: This is Tamara’s favorite so far from weight watchers, but I cheated to make it taste better. I added a lot more cheese than it called for. I put about 1/3 cup of Parmesan cheese and I had about 1/3 cup of Taco cheese left over from another meal that I added. It made the meal very cheesy and delicious, adding a lot more flavor than what would have been in it. We also used four fresh Roma tomatoes instead of the plum tomatoes, which I couldn’t find. We ate it with a frozen vegetable mix and dinner rolls. The leftovers tasted great the next day for lunch.

Beef Stroganoff III

This classic recipe has proved itself time and time again. Strips of chuck roast simmered with green onions and mushrooms, then flavored with mustard and a good Rhine wine. Serve over steamed rice or noodles.

• 2 pounds beef chuck roast
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 4 ounces butter
• 4 green onions, sliced (white parts only)
• 4 tablespoons all-purpose flour
• 1 (10.5 ounce) can condensed beef broth
• 1 teaspoon prepared mustard
• 1 (6 ounce) can sliced mushrooms, drained
• 1/3 cup sour cream
• 1/3 cup white wine
• salt to taste
• ground black pepper to taste

1. Remove any fat and gristle from the roast and cut into strips 1/2 inch thick by 2 inches long. Season with 1/2 teaspoon of both salt and pepper.
2. In a large skillet over medium heat, melt the butter and brown the beef strips quickly, then push the beef strips off to one side. Add the onions and cook slowly for 3 to 5 minutes, then push to the side with the beef strips.
3. Stir the flour into the juices on the empty side of the pan. Pour in beef broth and bring to a boil, stirring constantly. Lower the heat and stir in mustard. Cover and simmer for 1 hour or until the meat is tender.
4. Five minutes before serving, stir in the mushrooms, sour cream, and white wine. Heat briefly then salt and pepper to taste.

Makes 8 servings

Comments: This is what I made Tamara for Mother’s day. It was really good and flavorful. I used a pound of stew meat cut into smaller slices instead of the chuck roast. I also used fresh mushrooms instead of canned and sautéed them before putting in sauce. We served it on egg noodles and had fresh sautéed green beans and rolls on the side.

Cold Sesame Noodles

Traditionally made with toasted sesame paste, this side dish is also terrific prepared with reduced-fat peanut butter. For best results, serve at room temperature soon after tossing the sauce with the noodles.

Makes 8 servings

• 6 ounces chow mein noodles or spaghetti
• 1/3 cup reduced-fat smooth peanut butter
• 1/3 cup water
• 3 tablespoons ketchup
• 2 tablespoons hoisin sauce
• 2 tablespoons reduced-sodium soy sauce
• 2 tablespoons packed light brown sugar
• 1 tablespoon rice vinegar
• 1 teaspoon Asian (dark) sesame oil
• 2 scallions, chopped

1. Cook the noodles or spaghetti according to package directions; drain, rinse with cold water, and set aside.
2. In a small saucepan, combine the peanut butter, water, ketchup, hoisin sauce, soy sauce, brown sugar, vinegar, and oil. Bring to a boil over medium-high heat, stirring constantly, until well mixed. Remove from heat and cool about 10 minutes. Toss the noodles with the sauce, sprinkle with the scallions, and serve.

Per Serving (1/3 cup): 182 Cal, 5 g Fat, 1 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 349 mg Sod, 29 g Carb, 2 g Fib, 6 g Prot, 12 mg Calc.

POINTS value: 4

Comments: I kind of liked this recipe in moderation, but Tamara and the kids didn’t care for it. The sauce has a strong peanut butter taste. It’s very different and too me seemed like the dishes at a Thai restaurant that included a peanut sauce. I served it with fresh grilled asparagus and grilled chicken tenders.

Wild Rice and Asparagus Salad

Wild Rice – which is actually a grass – has a chewy texture and a delectably nutty flavor. It’s somewhat expensive, but its elegant taste and appearance make it worth the price.

Makes 6 servings

• 2 3/4 cups water
• 2 teaspoons chicken bouillon granules
• 1/2 cup regular long-grain rice
• 1/2 cup wild rice, rinsed
• 1 pound asparagus, cut into 1-inch lenths, steamed until tender crisp
• 1 red bell pepper, seeded and chopped
• 1 red onion, finely chopped
• 1/2 cup finely chopped fresh parsley
• 1/2 cup white-wine vinegar
• 1 tablespoon olive oil
• 1 teaspoon sugar
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground pepper
• 12 red leaf lettuce leaves

1. In a medium saucepan, combine the water and the bouillon granules; bring to a boil. Add both kinds of rice. Reduce the heat and simmer, covered, until tender, 45-50 minutes. Remove from the heat.

2. In a large bowl, combine the asparagus, bell pepper, onion, parsley, vinegar, oil, sugar, salt, and pepper. Add the rice; toss to combine. Refrigerate, covered, until chilled at least 3 hours.

3. Line a platter with the lettuce leaves; top with the rice mixture and serve at once.

Per Serving (about 1 1/2 cups): 172 Cal, 3 g Fat, 0 g Sat Fat, 0 g Trans Fat, 1 mg Chol, 409 mg Sod, 32 g Carb, 3 g Fib, 7 g Prot, 55 mg Calc.

POINTS value: 3.

Comments: A nice warm weather meal. The kids really didn’t like it that much. The first time I made the rice, it turned out mushy, so I ended up just using our rice cooker.

Southern Oven "Fried" Chicken

Though buttermilk may sound sinful, it is actually fat free or low-fat milk with added bacteria, which produces a slightly sour taste. If you don't have buttermilk, combine 1 teaspoon of vinegar with 1/2 cup fat-free milk for this recipe. If you like a bit of heat, add a few drops of hot red pepper sauce to the buttermilk before coating the chicken.

Makes 4 servings

1/2 cup fat-free buttermilk
1/2 cup cornflakes, crushed
3 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 pounds chicken parts, skinned
4 teaspoons canola oil

1. Preheat the oven to 400 F; spray a large baking sheet with nonstick cooking spray.
2. Pour the buttermilk into a large shallow bowl. On a sheet of wax paper, combine the cornflake crumbs, flour, salt, and pepper. Dip the chicken in the buttermilk, then dredge in the cornflake mixture, coating completely. Place the chicken on the baking sheet; drizzle with the oil. Bake 30 minutes, then turn the chicken over. Bake until cooked through, 15-20 minutes longer.

Per Serving (about 2 pieces): 229 Cal, 10 g Fat, 2 g Sat Fat, 0 g Trans Fat, 64 mg Chol, 295 mg Sod, 11 g Carb, 0 g Fib, 23 g Prot, 49 mg Calc.

POINTS value: 5.

Comments: This recipe was pretty easy to do and didn't taste bad considering it was baked chicken rather than fried. We used a whole pieced chicken that weighed a total of three pounds, so we increased the recipe by 50 percent. We grilled some asparagus and baked some rolls to compliment the meal.