Balsamic-Dipped Vegetable Salad With Chickpea Croutons
Servings | 4
Preparation Time | 30 min
Cooking Time | 30 min
Level of Difficulty | Easy
1 sprays cooking spray
1 cup canned chickpeas, rinsed and drained
1 tsp ground cumin, or Adobo seasoning
4 Tbsp balsamic vinegar
1/2 Tbsp parsley, fresh, chopped
1/2 Tbsp basil, fresh, chopped
1/2 Tbsp mint leaves, fresh, chopped
1/2 Tbsp cilantro, fresh, chopped
2 tsp olive oil
2 cup broccoli, florets
2 cup cauliflower, florets
1 cup carrot(s), chopped or shredded
6 oz cooked boneless, skinless chicken breast, cubed or shredded
1/2 cup Kraft Free Shredded Cheddar Cheese, or other brand
4 cup romaine lettuce, chopped
8 Tbsp fat-free balsamic vinaigrette dressing, or other fat-free dressing
Preheat oven to 400ºF. Coat a large baking sheet with cooking spray.
In a medium bowl, combine chickpeas and Adobo seasoning; toss to coat. Transfer chickpeas to prepared baking sheet and bake, shaking pan every 5 minutes to promote even cooking, for 20 minutes. Remove pan from oven, coat with cooking spray and bake until chickpeas are golden brown, about 10 minutes more.
Meanwhile, in a large bowl, whisk together vinegar, fresh herbs and oil. Add broccoli, cauliflower, carrots, chicken and cheese; toss to coat.
Divide lettuce among four plates. Top each serving with 1/4 each of vegetable-chicken mixture and chickpea "croutons." Drizzle each salad with 2 tablespoons of dressing.
Barley with Butternut Squash, Apples and Onions
POINTS® value | 3
Servings | 4
Preparation Time | 15 min
Cooking Time | 35 min
Level of Difficulty | Easy
3 cup water
3/4 tsp table salt
1/2 cup uncooked barley
1 Tbsp olive oil
2 cup butternut squash, diced
1 cup onion(s), chopped
1/2 cup sweet red pepper(s), diced
1 medium apple(s), peeled, cored, diced
1 1/2 tsp minced garlic
3/4 tsp dried thyme
1/4 tsp black pepper
1/3 cup fat-free chicken broth, reduced-sodium
1. Bring water and 1 /2 teaspoon of salt to a boil in a medium saucepan. Add barley; cover and simmer until tender, about 30 to 35 minutes. Drain.
2. Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add squash, onion and red pepper. Cook, stirring often, until vegetables are browned and almost tender, about 8 minutes.
3. Stir in apple, garlic, thyme, pepper and remaining 1 /4 teaspoon of salt. Cook, stirring, until apple is almost tender, about 2 minutes. Stir in broth; scraping bottom of skillet to loosen any browned bits. Stir in barley; toss over low heat to mix and coat. Remove from heat and serve. Yields about 3 /4 cup serving.
I did not write down which site I found this on -- either Barbos or Kippy's
Recipe as posted:
Peanut Noodles (Core + WPA)
Serving Size : 6
1 pound whole wheat spaghetti
1 clove garlic
2 teaspoons sunflower oil
1 teaspoon sesame oil -- (count WPA)
2 tablespoons rice vinegar -- or 1 tablespoon white wine vinegar
1 tablespoon soy sauce
1/2 cup natural peanut butter -- (count WPA, you can reduce the pb to 1/3 c. and reduce recipe's total non Core points by 7)
salt and pepper -- to taste
1 teaspoon red pepper flakes -- (optional)
Boil water for noodles and cook according to package directions.
Meanwhile, peel and coarsely chop the garlic. In a blender or food processor, combine the garlic, oils, vinegar, soy sauce, peanut butter, and optional red pepper flakes. Process until smooth, and then season to taste with salt and pepper.
Drain pasta and toss with peanut sauce.
My variation -- I only used about 1/3 of a pd of spaggetti, then tossed in 1 thin sliced red bell pepper, 2 large stalks of celery chopped thin, 3 carrots thin sliced and one pd bag of small cooked shrimp.
When I made the dressing I added two big spoonfuls of peanut butter (no, I didn't measure, was probably close to 1/4 cup) and the dressing came out way too thick. I added about a 1/4 cup of water to thin it. Next time I would start with half the amount of pb - closer to 1/8 cup and then see how the dressing tasted.
This came out really yummy.
Just looked up points on PB -- 1/4 cup is about 10 pts. The bowl of noodles will give me at least 4 lunches. So, pts wise 2.5. Not too bad, next time I will use less pb as well.
Last edited by blessedwithsarah : 04-23-2007 at 11:35 AM.
Prep Time: 15 minutes
Cooking Time: 7 minutes
Heat oil in a nonstick skillet over medium-high heat. Add onion, and sauté 5 minutes or until onion begins to brown. Add vinegar, and bring to a boil, and cook 2 minutes or until vinegar evaporates. Cool to room temperature.
Drain chickpeas through a sieve over a bowl, reserving 1/4 cup liquid. Place chickpeas and chopped cilantro in a food processor, and process until mixture resembles coarse meal. Add onion mixture, 1/4 cup reserved liquid, cumin, pepper, and salt, and process until smooth. Garnish with cilantro sprigs, if desired.
Champagne, balsamic, and virtually any other variety of vinegar will work well, too.
I Got This Recipe And These Ideas Off Bcb. Curtis And I Love This Cornbread!!!!!
1 Cup Cornmeal
1/2 Cup Cream Of Wheat
1 Cup Ff Sour Cream
1/2 Cup Unsweetened Applesauce
1 Teaspoon Baking Powder
1/2 Teaspoon Salt
1/3 Cup Splenda
2 Teaspoons Olive Oil
1/2 Cup Ff Milk
Mix (i Used An Electric Mixer) Bake At 400* For 35 Min In An 8x8 Pan That's Been Sprayed.
Put 1/2 Batter In One Baking Dish And 1/2 In Another. The Idea Is To End Up With A Thin Slice Of Cornbread..
After Baking And Cooling, Cut It Into Pieces Approx 3x4". Slice Each Of Those Pieces In Half To Make Thinner Pieces.
--------now You Can Toast It And Use It For A Sandwich.
--------make Grilled Cheese
--------use As Toast For Bfast.
1 cup quinoa, rinsed
1 can (14-1/2 ounces) reduced-sodium chicken broth or vegetable broth
1/4 cup water
1 small onion, chopped
1 tablespoon olive oil
1 medium sweet red pepper, chopped
1 small carrot, chopped
1/2 cup chopped fresh broccoli
2 garlic cloves, minced
1 teaspoon dried basil
1/4 teaspoon pepper
SERVINGS 4 CATEGORY Lower Fat METHOD Other stovetop
PREP 20 min. COOK 20 min. TOTAL 40 min.
In a small nonstick saucepan coated with nonstick cooking spray, toast quinoa over medium heat until lightly browned, stirring occasionally. Add broth and water; bring to a boil. Reduce heat; simmer, uncovered, for 14-18 minutes or until liquid is absorbed.
Meanwhile, in a large nonstick skillet, saute onion in oil for 2 minutes. Add the red pepper, carrot, broccoli and garlic; saute 3 minutes longer. Add basil and pepper; cook and stir just until vegetables are tender. Stir in quinoa; heat through. Yield: 4 servings.
Nutrition Facts: 1/2 cup equals 221 calories, 6 g fat (1 g saturated fat), 0 cholesterol, 288 mg sodium, 36 g carbohydrate, 4 g fiber, 8 g protein. Diabetic Exchanges: 2 starch, 1 vegetable, 1/2 fat.
Not sure where I found this one -- the following is more of a concept vs a receipe. Its a great combination for those who like buffalo wings.
I buy a box of pre-cooked chicken (Perdue) -- soak the chicken in your favorite hot sauce or wing sauce. I let this soak/marinate over night. An alternative is to cook boneless breasts/thighs in hot sauce, then let fully cool.
For the rest of the salad -- mix together cooked whole wheat past, celery, cukes, carrots and any other veggies you like. Dress this with fat free blue cheese dressing. When ready to server, top with the hot sauced chicken and mix all together.
I've made this with more pasta then veggies and the other way around. I like to have alot of veggies and less pasta - my preference.