SPINACH PIE
YIELD: 8 SERVINGS - ABOUT 323 CALORIES AND 7 WW POINTS PER SERVING (APPROX. COST = $0.85 PER SERVING)
YIELD: 8 SERVINGS - ABOUT 323 CALORIES AND 7 WW POINTS PER SERVING (APPROX. COST = $0.85 PER SERVING)
DOUGH
9 oz (about 2 1/4 cups) all-purpose flour
3/4 tsp salt
10 Tbsp butter, well chilled
5 to 6 Tbsp cold water
Place flour and salt in mixer bowl. Using the paddle attachment, stir for about 15 seconds. Cut butter into pieces and add to flour mixture. Stir until butter particles are the size of small peas, about 30 to 45 seconds.
Continuing on Stir speed, add water, 1 Tbsp at a time, mixing until ingredients are moistened and dough begins to hold together. You may NOT need all the water; use just enough to bring the dough together. Divide dough in half. Pat each half into a smooth ball and flatten slightly. Wrap in plastic and chill in the refrigerator for 15 minutes.
Meanwhile, prepare the stuffing.
STUFFING
1.5 lbs washed baby spinach leaves (love the ready-packs from Sam's Club for this!)
1 large onion (sweet or red), finely chopped
2 garlic cloves, minced (or 2 tsp minced garlic)
1 tsp olive oil
6 eggs
Salt, to taste
Salt, to taste
Steam the spinach using a steamer insert in a large pot, or simply cooking the spinach with a couple Tbsp water in a large pot (be careful not to burn it!). Drain well or you'll end up with a soup.
Sauté the onion and garlic in the olive oil. Let cool down a bit.
Mix onion-garlic mixture and spinach in a large bowl. Season to taste. Add 1 egg and 1 egg white and mix until well combined. Reserve the remaining egg yolk.
ASSEMBLAGE
Roll one half of dough to about 1/8-inch thickness. Using the rolling pin to help you out, lift the dough over a pie or tart mold (about 9-inch diameter) and press it firmly against bottom and sides.
Spoon the stuffing over the dough. Using a spoon, "dig" 4 holes on the stuffing (be careful not to break the dough!) and break one of the remaining eggs on each hole.
Repeat the process with the other half of dough and place it on top of the pie. Press firmly on the sides and using a sharp knife trim the excess from the border. Press the border for a nice seal.
Beat the remaining egg yolk and brush it over the pie for a nice golden crust.
Bake in the center rack of a 350ºF preheated oven for about 45 min. If the crust becomes too dark too soon, cover with aluminum foil.
Let cool slightly on a rack and enjoy!
I often replace half of the all-purpose flour for whole wheat. Tastes awesome and it's better for you ;)
You could also use store-bought pie crust for this recipe, but believe me... once you try the home-made version, you'll banish that one from your fridge.
If you do not have a stand-mixer, you can also make the dough in a food processor, or by hand, using a pastry cutter or a couple of knives to "cut" the butter into the flour.
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BRAISED CHICKEN
YIELD: 4 SERVINGS - ABOUT 300 CAL AND 6 WW POINTS PER SERVING
Preheat the oven to 450ºF. Reheat the oil in a Dutch oven or any other pot that can also go in the oven. Brown the chicken pieces and remove them from the pan. Reserve.
Add the onion to the pan and cook until almost translucent, about 3 minutes. Add the garlic and brown slightly (don't let the garlic burn). Add the tomato paste and flour. Mix well and season with salt. Add the carrots, bay leaves and return the chicken to the pot. Add the wine, apple cider or vinegar. Add the stock or water until almost covering the chicken.
Cover the pot and transfer it to the oven. Let cook for about 45 min to one hour. The chicken should be super tender and almost falling of the bones.
Serve warm over rice, mashed potatoes, polenta, pasta, etc. Don't forget the sauce!
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CREAMY POLENTA
YIELD: 4 MAIN DISH OR 8 SIDE DISH SERVINGS - ABOUT 316 or 158 CAL, 7 or 3.5 WW POINTS PER SERVING
Bring water to a full boil in a large saucepan or pot over high heat. Lower the heat slightly and gradually add the polenta, whisking constantly until everything is incorporated. Whisk often for the first 5 min, dispersing any lumps. Lower the heat to a simmer and continue cooking, whisking every 5-10 min, for 20 min. Season the polenta and stir in the butter. Cook, whisking occasionally, until thick, smooth, and no longer grainy on the tongue. That should take about 25 more minutes. Taste and adjust seasoning. Serve warm.
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TOFU AND POTATO CASSEROLE
YIELD: 6 SERVINGS - ABOUT 360 CAL, 8 WW POINTS PER SERVING
2 lbs (about 6 medium) potatoes (I like red ones for this recipe)
Wash potatoes and place them in a large pot. Cover with water and boil until tender but not mushy. Drain the water and let the cool. Once cool, peel the potatoes and cut them in 1/4-to-1/2 inches slices.
In the mean time, lightly oil an 8x8-inches square baking pan. Thinly slice the cheese. You should have enough cheese to cover the surface of the pan at least twice (but don't put it in there yet!). Cut the tofu in 1/4-to-1/2 inches slices. In a bowl whisk the egg and the evaporated milk. Season with salt.
To assemble the casserole, place a layer of potato in the baking pan, then a layer of tofu, then one of cheese. Repeat, finishing with the cheese.
Pour the egg-milk mix into the baking pan (you should have enough to nearly cover the cheese). Sprinkle with fennel or anise seeds (this gives flavor... if you do not like those, try using oregano or dry basil instead).
Bake in a 350ºF oven until the cheese is golden brown and the casserole is bubbling. Let cool slightly and serve.
I often like adding a little "kick" to this dish by placing a WHOLE hot pepper (any kind) in the middle of the baking pan. Later on you can remove it and eat it with the casserole, or simply discard it.
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ASIAN-STYLE FISH STIR-FRY
YIELD: 4 SERVINGS - 220 CAL OR 4 WW POINTS WHEN SERVED WITH 1 CUP STEAMED RICE
Place cornstarch in a large zip top bag. Season with salt. Add fish cubes and close the bag. Shake to coat the fish pieces. Reserve.
For sauce, in a small bowl combine broth, vinegar, soy sauce, sugar, ginger and sesame seed oil, if using. Set sauce aside.
Lightly coat a wok or large skillet with cooking spray. Preheat over medium-high heat. Stir-fry vegetables and garlic for 5-6 minutes or until vegetables are crisp-tender. Push vegetables from center of wok.
Spray again, if needed, and stir-fry the fish carefully until the borders are golden. Add sauce and cook, stirring without breaking the fish, until the sauce is thickened and bubbly. Stir all ingredients together to coat with sauce and cook for about 1 min. Sprinkle with the sesame seeds, if using.
Serve over steamed rice or cooked egg noddles.
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LAYERED POLENTA CASSEROLE
YIELD: 4 SERVINGS - 220 CAL OR 4 WW POINTS WHEN
SERVED WITH 1 CUP STEAMED RICE
2-3 cups cooked polenta (check recipe above)
I often replace half of the all-purpose flour for whole wheat. Tastes awesome and it's better for you ;)
You could also use store-bought pie crust for this recipe, but believe me... once you try the home-made version, you'll banish that one from your fridge.
If you do not have a stand-mixer, you can also make the dough in a food processor, or by hand, using a pastry cutter or a couple of knives to "cut" the butter into the flour.
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BRAISED CHICKEN
YIELD: 4 SERVINGS - ABOUT 300 CAL AND 6 WW POINTS PER SERVING
4 chicken pieces
1 tsp olive oil (or cooking spray)
1 large onion (sweet or red), chopped
4 peeled garlic cloves
1 Tbsp. tomato paste
1 Tbsp. flour (any kind)
1/2 lb. frozen sliced carrots (or pealed and sliced fresh carrots)
2 bay leaves
1/2 cup wine (any) or 1/2 cup apple cider, or 1/2 wine vinegar.
Salt, to taste
Chicken stock or water (amount will depend on size of pot)
Add the onion to the pan and cook until almost translucent, about 3 minutes. Add the garlic and brown slightly (don't let the garlic burn). Add the tomato paste and flour. Mix well and season with salt. Add the carrots, bay leaves and return the chicken to the pot. Add the wine, apple cider or vinegar. Add the stock or water until almost covering the chicken.
Cover the pot and transfer it to the oven. Let cook for about 45 min to one hour. The chicken should be super tender and almost falling of the bones.
Serve warm over rice, mashed potatoes, polenta, pasta, etc. Don't forget the sauce!
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CREAMY POLENTA
YIELD: 4 MAIN DISH OR 8 SIDE DISH SERVINGS - ABOUT 316 or 158 CAL, 7 or 3.5 WW POINTS PER SERVING
8 oz (about 1 1/2 cups) polenta (corn-meal)
9 cups of water
6 Tbsp (1/2 stick) butter
Salt, to taste
Grated Parmesan cheese, for serving (optional)
Bring water to a full boil in a large saucepan or pot over high heat. Lower the heat slightly and gradually add the polenta, whisking constantly until everything is incorporated. Whisk often for the first 5 min, dispersing any lumps. Lower the heat to a simmer and continue cooking, whisking every 5-10 min, for 20 min. Season the polenta and stir in the butter. Cook, whisking occasionally, until thick, smooth, and no longer grainy on the tongue. That should take about 25 more minutes. Taste and adjust seasoning. Serve warm.
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TOFU AND POTATO CASSEROLE
YIELD: 6 SERVINGS - ABOUT 360 CAL, 8 WW POINTS PER SERVING
2 lbs (about 6 medium) potatoes (I like red ones for this recipe)
1 pack extra-firm tofu (my favorite one is the one that comes in a tetra-brick... no draining! and it's smoother than the packed in water)
1/2 lb white cheese (you can use mozzarella, Mexican, or any other white cheese that melts without disappearing from your dish)
1 can evaporated milk (I use 2% but works with others)
1 large egg
Fennel or anise seeds (whole)
Salt, to taste
Wash potatoes and place them in a large pot. Cover with water and boil until tender but not mushy. Drain the water and let the cool. Once cool, peel the potatoes and cut them in 1/4-to-1/2 inches slices.
In the mean time, lightly oil an 8x8-inches square baking pan. Thinly slice the cheese. You should have enough cheese to cover the surface of the pan at least twice (but don't put it in there yet!). Cut the tofu in 1/4-to-1/2 inches slices. In a bowl whisk the egg and the evaporated milk. Season with salt.
To assemble the casserole, place a layer of potato in the baking pan, then a layer of tofu, then one of cheese. Repeat, finishing with the cheese.
Pour the egg-milk mix into the baking pan (you should have enough to nearly cover the cheese). Sprinkle with fennel or anise seeds (this gives flavor... if you do not like those, try using oregano or dry basil instead).
Bake in a 350ºF oven until the cheese is golden brown and the casserole is bubbling. Let cool slightly and serve.
I often like adding a little "kick" to this dish by placing a WHOLE hot pepper (any kind) in the middle of the baking pan. Later on you can remove it and eat it with the casserole, or simply discard it.
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ASIAN-STYLE FISH STIR-FRY
YIELD: 4 SERVINGS - 220 CAL OR 4 WW POINTS WHEN SERVED WITH 1 CUP STEAMED RICE
2 Tbsp cornstarch
4 white fish fillets, cut into 1/2-inch cubes (about 1 lb total)
1/2 cup vegetable or chicken broth
1/4 cup rice vinegar (or any other mild vinegar)
1 Tbsp soy sauce or Tamari (we like the reduced-sodium variety)
1 tsp sugar
1 tsp grated fresh ginger (or 1/4 tsp powder ginger)
1/4 tsp sesame seed oil (optional)
4 cups cut mixed veggies (carrots, broccoli, snow peas, etc)
3 garlic cloves, minced (or 3 tsp minced garlic)
1 Tbsp roasted sesame seeds (optional)
Salt, to taste
Place cornstarch in a large zip top bag. Season with salt. Add fish cubes and close the bag. Shake to coat the fish pieces. Reserve.
For sauce, in a small bowl combine broth, vinegar, soy sauce, sugar, ginger and sesame seed oil, if using. Set sauce aside.
Lightly coat a wok or large skillet with cooking spray. Preheat over medium-high heat. Stir-fry vegetables and garlic for 5-6 minutes or until vegetables are crisp-tender. Push vegetables from center of wok.
Spray again, if needed, and stir-fry the fish carefully until the borders are golden. Add sauce and cook, stirring without breaking the fish, until the sauce is thickened and bubbly. Stir all ingredients together to coat with sauce and cook for about 1 min. Sprinkle with the sesame seeds, if using.
Serve over steamed rice or cooked egg noddles.
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LAYERED POLENTA CASSEROLE
YIELD: 4 SERVINGS - 220 CAL OR 4 WW POINTS WHEN
SERVED WITH 1 CUP STEAMED RICE
2-3 cups cooked polenta (check recipe above)
8-12 oz steamed and drained spinach (can also used frozen spinach, just thaw and squeeze)
1 cup meat-tomato sauce (recipe follows; can also use store-bought pasta sauce, with or without meat)
8 oz mozarella cheese
Lightly oil an 8x8 baking pan. Slice polenta (or mash it, if soft) and place at the bottom of the pan. Layer the spinach on top of the polenta and then the meat-tomato sauce. Cover with foil and bake at 375ºF for 25 min.
In the mean time, slice the mozzarella cheese. You should have enough to cover the 8x8 pan. Alternatively, shred the cheese or use store-bough shredded cheese (not my favorite, but it works on lazy nights).
Remove the foil (carefully! it will be steamy), add the cheese and bake, uncovered, until the cheese is melted, golden and bubbly. Serve warm.
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MEAT-TOMATO SAUCE
1 lb ground beef (I like the extra-lean kind)
2-3 large onions, finely chopped (I like red ones, but any kind will work)
3 garlic cloves, minced (or 3 tsp minced garlic)
3 Tbsp tomato paste
1 can diced tomato (14 oz), or 3 large tomatoes, diced **optional**
1 can diced tomato (14 oz), or 3 large tomatoes, diced **optional**
2 bay leaves
Salt, to taste
Brown the beef in a medium pot. Use a wooden spoon to break down any lumps. Add the onions and garlic and cook over medium heat until soft, without letting the garlic burn. Add the tomato paste, diced tomato (if using) and bay leaves, and season lightly with salt. Cover and simmer for 20-30 min. Discard the bay leaves.
Once cold, it can be stored in your freezer. I recommend storing single-serve portions.
To stretch your meat, I also add chopped mushrooms and/or eggplant when I prepare this recipe. Works great for lasagna! When adding vegetables, especially eggplant, you may need to cook it longer for them to melt into the sauce.
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LENTIL AND HAM SOUP
YIELD: 5 SERVINGS (about 7 cups) -AROUND 300 CAL AND 6 WW POINTS PER SERVING
YIELD: 5 SERVINGS (about 7 cups) -AROUND 300 CAL AND 6 WW POINTS PER SERVING
28 oz. reduced-sodium chicken broth (home-made or canned)
1 1/2 cups water
1 cup brown lentils, rinsed and drained
2 cups sliced vegetables (celery, carrot, mushrooms)
1 medium onion, chopped
1/2 tsp dried thyme, crushed
2 cloves garlic, minced
6 oz. cooked ham, smoked sausage links or turkey bacon, cubed or sliced.
In a large pot combine chicken broth, water, lentils, vegetables, onion, dried thyme and garlic. Bring to boiling and reduce heat. Simmer, covered, for 20 to 25 min or until vegetables and lentils are tender. Stir in ham, sausage or bacon. Heat through.
Enjoy!
1 1/2 cups water
1 cup brown lentils, rinsed and drained
2 cups sliced vegetables (celery, carrot, mushrooms)
1 medium onion, chopped
1/2 tsp dried thyme, crushed
2 cloves garlic, minced
6 oz. cooked ham, smoked sausage links or turkey bacon, cubed or sliced.
In a large pot combine chicken broth, water, lentils, vegetables, onion, dried thyme and garlic. Bring to boiling and reduce heat. Simmer, covered, for 20 to 25 min or until vegetables and lentils are tender. Stir in ham, sausage or bacon. Heat through.
Enjoy!
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