Wednesday, March 30, 2011

Shephard's Pie


Review from Cali: It was really good, but I recommend adding some extra seasoning to it to give it some flavor.  But it's a nice way to add lots of veggies to your meal.  And the portion sizes are nice and big.

Servings: 6 • Serving Size: 10.5 oz • Old Points: 6 pts • Points+: 7 pts
Calories: 290.5 • Fat: 11.1 g • Protein: 16.8 g • Carb: 31.5 g • Fiber: 4.9 g   

  • 1-1/2 lbs Yukon Gold potatoes, peeled, diced
  • 3/4 cup fat free chicken broth
  • 2 tbsp fat free sour cream
  • salt and pepper
  • paprika
  • 1 lb 95% lean ground beef
  • 1 tsp oil
  • 1 medium onion, diced
  • 1 celery stalk, chopped
  • 2 cloves garlic, diced
  • 8 oz mushrooms, diced
  • 10 oz frozen mixed vegetables (carrots, corn, peas, green beans, baby lima beans)
  • 2 tbsp flour
  • 1 cup fat free beef broth
  • 2 tsp tomato paste
  • 1 tsp Worcestershire sauce
  • 1 tsp freshly chopped rosemary leaves
  • 1 tsp freshly chopped thyme leaves
  • salt and pepper

Boil potatoes in water until cooked and soft. Drain and mash with chicken broth, sour cream, salt and pepper.

Preheat oven to 400°.

In a large saute pan brown meat. Season with salt and pepper. When cooked, set aside on a plate. Discard any fat in the pan, add oil, onion and garlic and sauté on medium heat about 2 minutes. Add mushrooms and celery and sauté another 3-4 minutes. Add flour, salt and pepper and mix well. Add frozen vegetables, beef broth, tomato paste, Worcestershire sauce, rosemary, thyme, chopped meat and mix well.Simmer on low about 5-10 minutes.

Spread the meat mixture on the bottom of a 11x7 glass baking dish. Top with mashed potatoes, using a fork to scrape the top to make ridges and sprinkle with paprika. Bake20 minutes or until potatoes turn golden. Remove from oven and let it cool 10-15 minutes before serving. 

Thursday, February 3, 2011

Whole-Wheat Chili-Mac

Review from boxerfan: As I was making it, it kept reminding me of something, and I couldn't figure it out. Then it dawned on me: It looked liked hamburger helper. Thankfully it tasted better than it looked.

It's definitely comfort food, so if that's what you're in the mood for it's a good choice. My H said that he couldn't believe it was a WW recipe, which translates to him really liking it.

The only thing I changed in this recipe is that I used regular macaroni instead of whole wheat.

PointsPlus™ Value: 6
Servings: 6
Preparation Time: 18 min
Cooking Time: 30 min
Level of Difficulty: Easy

This one-pot hearty meal can easily be altered to meet your family's tastes. Try subbing ground turkey breast for the beef and whole-wheat spirals for the elbows.

12 oz uncooked lean ground beef (with 7% fat)
1 medium onion(s), chopped
14 1/2 oz canned stewed tomatoes, Mexican-style, undrained
1 1/4 cup(s) canned tomato sauce
2 Tbsp canned green chili peppers, diced, drained
2 tsp chili powder
1 tsp Ground Cumin aeed
1 cup(s) dry whole-wheat elbow macaroni
15 oz canned kidney beans, rinsed and drained


* In a large skillet, cook beef and onion until meat is browned, about 10 minutes; drain off fat. Stir in undrained stewed tomatoes, tomato sauce, chili peppers, chili powder and cumin; bring to a boil.

* Stir in uncooked macaroni and kidney beans. Return to a boil, reduce heat, cover and simmer until macaroni is tender, about 15 minutes. Yields about 1 1/4 cups per serving.


* Serve with grated parmesan topping, fat-free sour cream and low-fat or fat-free shredded Mexican cheese, if desired (could affect PointsPlus values).

Wednesday, February 2, 2011

Baked Rice and Peas

From Melissa: This was a really great side to add to our rotation. The peas add some bulk so you don't miss having a huge serving of rice.

Servings: 5 • Serving Size: 3/4 cup • Old Points: 3 pts • Points+: 4 pts
Calories: 173.7 • Fat: 1.5 g • Protein: 5.5 g • Carb: 34.4 g • Fiber: 2.0 g
1 cup uncooked long grain rice
14.5 oz can fat free chicken broth
1 tsp butter
2 tbsp parmesan cheese
5 oz (1/2 package) frozen peas
Preheat oven to 350°. Combine all ingredients in a oven-safe baking dish with a lid. Place a piece of tin foil between the lid and the dish to ensure no steam escapes. Bake 45 minutes (do not open, do not peek, do not stir to rice). When 45 minutes is up, remove from oven and let it sit for 10 more minutes to allow the steam to finish cooking the rice, (do not open, do not peek, do not stir to rice). After 10 minutes, remove lid and fluff with a fork.

Makes 3 3/4 cups

Broccoli and Cheese Potato Soup

Review from Christin - I made per the recipe but may have added just a bit extra cheese. This was such a delicious, creamy, hearty soup. I can't wait to have a bowl for dinner tonight.

Servings: 4 • Serving Size: 1-1/4 cups • Old Points: 5 pts • Points+: 7 pts
Calories: 281.6 • Fat: 8.0 g • Carb: 33.0 g • Fiber: 5.0 g • Protein: 20.4 g

1 small onion, chopped
1 carrot, chopped
1 celery stalk, chopped
2 cloves garlic, minced
1 tbsp butter
2 tbsp flour
2 1/2 cups fat free chicken broth (or vegetable broth)
1 cup fat free milk
2 medium potatoes, peeled and diced small
salt and fresh pepper
4 cups (about 2 heads) broccoli florets, chopped into small pieces
1-1/2 cups 2% shredded sharp cheddar
2 slices 2% American cheese
1 tbsp parmesan cheese

Chop onion, carrot, celery, garlic in a chopper or mini food processor.

In a large soup pot, melt butter. Add chopped vegetables and sauté on low heat until soft, about 5 minutes.

Add flour, salt and pepper to the pot and stir until smooth.

Add chicken broth, milk and potatoes and set heat to high until it comes to a boil, then cover and cook on low until potatoes are soft, about 10-15 minutes.

Add broccoli florets, parmesan cheese, and stir well. Adjust salt and pepper to taste. Cook uncovered until broccoli is cooked, about 5 minutes. Add cheddar and American cheese, stir well and remove from heat.

Using an immersion blender, quickly blend part of the soup for a quick second or two. If you don't have an immersion blender, remove about 1-2 cups of potatoes and broccoli, place it in your chopper, then add it back to the soup. This helps thicken it a bit.

Wednesday, January 26, 2011

Chicken Tamale Casserole

Review from Christin: Made this tonight and we both LOVED it. Holy crap was this good. And since I had a rotisserie kitchen already shredded, I literally had this in the oven in under 10 minutes. 9 ww points for those counting. Only alteration, I mixed the chicken with instead of putting on top to make sure it stayed moist.

Yield: 8 servings


  • 1  cup  (4 ounces) preshredded 4-cheese Mexican blend cheese, divided
  • 1/3  cup  fat-free milk
  • 1/4  cup  egg substitute
  • 1  teaspoon  ground cumin
  • 1/8  teaspoon  ground red pepper
  • 1  (14 3/4-ounce) can cream-style corn
  • 1  (8.5-ounce) box corn muffin mix (such as Martha White)
  • 1  (4-ounce) can chopped green chiles, drained
  • Cooking spray
  • 1  (10-ounce) can red enchilada sauce (such as Old El Paso)
  • 2  cups  shredded cooked chicken breast
  • 1/2  cup  fat-free sour cream


1. Preheat oven to 400°.
2. Combine 1/4 cup cheese and next 7 ingredients (through chiles) in a large bowl, stirring just until moist. Pour mixture into a 13 x 9–inch baking dish coated with cooking spray.
3. Bake at 400° for 15 minutes or until set. Pierce entire surface liberally with a fork; pour enchilada sauce over top. Top with chicken; sprinkle with remaining 3/4 cup cheese. Bake at 400° for 15 minutes or until cheese melts. Remove from oven; let stand 5 minutes. Cut into 8 pieces; top each serving with 1 tablespoon sour cream.

Nutritional Information

354 (36% from fat)
14.1g (sat 7.1g,mono 3.3g,poly 1.2g)

Monday, January 24, 2011

Chicken Enchiladas

Review from Melissainabq: These were a big, soggy mess and they tasted awful. I definitely wouldn't make them again, but I'm sharing the recipe in case anyone was considering them.

Slow-Cooker Chicken Burritos

Review from Boxer Fan: I wasn't a huge fan of these.  They smelled great while they were cooking, but they just didn't have a whole lot of flavor.  If I made it again I would probably add some cayenne pepper to the recipe, but I probably won't make it again.  I served these with salad and refried black beans, and I topped them with some low fat cheese and greek yogurt.  Greek yogurt makes a great substitute for sour cream.


1 clove(s) (medium) garlic clove(s), minced   
  1 small red onion(s), chopped   
  14 1/2 oz canned diced tomatoes, with chiles   
  15 oz canned kidney beans, drained and rinsed   
1/2 tsp chili powder   
1/2 tsp table salt   
1/4 tsp dried oregano, crushed   
1/4 tsp black pepper   
1 pound(s) skinless chicken thigh(s), cut into bite-size pieces   
3/4 cup(s) canned chicken broth   
12 medium whole wheat tortilla(s), about 7-inches in diameter each   
3/4 cup(s) shredded reduced-fat Mexican-style cheese   


  • Place garlic, onion, tomatoes, beans, chili powder, salt, oregano and pepper in a 3-quart slow cooker; stir well. Add chicken and broth. Cover and cook on low setting for 5 hours; drain off liquid (there should be about 6 cups of burrito mixture).
  • To serve, spoon about 1/2 cup of burrito mixture down center of each tortilla; top with 1 tablespoon of cheese. Fold bottom 1/3 of tortilla to center. Fold left side to center; fold right side to center, covering filling. Repeat with remaining ingredients. Yields 1 burrito per serving.


You can microwave the burritos, seam-side down, for 30 seconds, if desired.