Light & Simple Jambalaya
Gather:
1 tablespoon olive oil
1 large onion, diced
2 bell peppers, whatever color you like, diced
3 cloves garlic, minced
1/2 teaspoon salt, plus more, to taste
1/4 teaspoon freshly ground black pepper, plus more, to taste
1 teaspoon smoked paprika
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1 bay leaf
1/4 teaspoon cayenne pepper
1 chicken adouille sausage, diced
1 1/2 cups low sodium chicken broth
1 cup water
1 (14 1/2-ounce) can no-salt added diced tomatoes
1 cup uncooked long-grain white rice
1 pound peeled and deveined medium shrimp
Step by Step:
1. Heat the oil in a large Dutch oven over medium heat.
2. Add the onion, peppers and garlic and saute until they begin to soften, about 10 minutes.
3. Mix in the ingredients through diced tomatoes.
4. Bring to a boil.
5. Stir in the rice, cover, reduce heat and simmer for about 20 minutes, or until rice is done and most of the liquid is absorbed.
6. Add the shrimp and cook, covered, for 5 minutes more, or until shrimp is cooked through.
Season with salt and pepper, to taste and serve with hot pepper sauce.
Nutrition Information:
Serving size is about 2 cups – serves 4.
WW PP 10; Calories 404; Total Fat 6.9g; Saturated Fat 1.1g; Trans Fat 0.0g; Cholesterol 238mg; Sodium 781mg; Total Carbohydrates 51.8g; Dietary Fiber 4.9g; Sugars 8.0g; Protein 33.8g
Gather:
1 tablespoon olive oil
1 large onion, diced
2 bell peppers, whatever color you like, diced
3 cloves garlic, minced
1/2 teaspoon salt, plus more, to taste
1/4 teaspoon freshly ground black pepper, plus more, to taste
1 teaspoon smoked paprika
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1 bay leaf
1/4 teaspoon cayenne pepper
1 chicken adouille sausage, diced
1 1/2 cups low sodium chicken broth
1 cup water
1 (14 1/2-ounce) can no-salt added diced tomatoes
1 cup uncooked long-grain white rice
1 pound peeled and deveined medium shrimp
Step by Step:
1. Heat the oil in a large Dutch oven over medium heat.
2. Add the onion, peppers and garlic and saute until they begin to soften, about 10 minutes.
3. Mix in the ingredients through diced tomatoes.
4. Bring to a boil.
5. Stir in the rice, cover, reduce heat and simmer for about 20 minutes, or until rice is done and most of the liquid is absorbed.
6. Add the shrimp and cook, covered, for 5 minutes more, or until shrimp is cooked through.
Season with salt and pepper, to taste and serve with hot pepper sauce.
Nutrition Information:
Serving size is about 2 cups – serves 4.
WW PP 10; Calories 404; Total Fat 6.9g; Saturated Fat 1.1g; Trans Fat 0.0g; Cholesterol 238mg; Sodium 781mg; Total Carbohydrates 51.8g; Dietary Fiber 4.9g; Sugars 8.0g; Protein 33.8g
Prep Time: 25 minutes
Cook Time: 4 hours
Total Time: 4 hours, 25 minutes
Yield: 6 servings
Serving Size: 4 meatballs with sauce
Gather
20 oz (1.3 lb) ground turkey breast 93% lean
1/4 cup whole wheat seasoned breadcrumbs
1/4 cup Parmigiano Reggiano cheese, grated
1/4 cup parsley, finely chopped
1 egg
1 large clove garlic, crushed
1 tsp kosher salt + fresh pepper
For the sauce:
1 tsp olive oil
4 cloves garlic, smashed
28 oz cans crushed tomatoes (I like Tuttorosso)
1 bay leaf
salt and fresh pepper to taste
1/4 cup fresh chopped basil or parsley
Step by step
Cook Time: 4 hours
Total Time: 4 hours, 25 minutes
Yield: 6 servings
Serving Size: 4 meatballs with sauce
Gather
20 oz (1.3 lb) ground turkey breast 93% lean
1/4 cup whole wheat seasoned breadcrumbs
1/4 cup Parmigiano Reggiano cheese, grated
1/4 cup parsley, finely chopped
1 egg
1 large clove garlic, crushed
1 tsp kosher salt + fresh pepper
For the sauce:
1 tsp olive oil
4 cloves garlic, smashed
28 oz cans crushed tomatoes (I like Tuttorosso)
1 bay leaf
salt and fresh pepper to taste
1/4 cup fresh chopped basil or parsley
Step by step
- In a large bowl, combine ground turkey, breadcrumbs, egg, parsley, garlic and cheese. Using clean hands, mix all the ingredients and form small meatballs, about 2 tablespoons each.
- In a small saute pan, heat olive oil over medium heat. Add garlic and saute until golden, being careful not to burn.
- Pour crushed tomatoes into the crock pot with bay leaf. Add garlic and oil.
- Drop meatballs into the sauce, cover and set slow cooker to low, 4 to 6 hours.
- When meatballs are ready, add salt and pepper to taste, and toss in some fresh basil or parsley or both!
- Makes about 24 meatballs, 2 tablespoons each. However, I was able to get more than 30 meatballs when I made it. I just put the extras in the freezer before cooking.
- Serve with mashed potatoes, over pasta, or enjoy it in a hoagie roll as a meatball sandwich. They're also good for breakfast - yes, they are that good!
- Nutrition
WW PP 5; Calories 200.4; Fat 8.1g; Carbs 12.6g; Fiber 0.6g; Protein 17.3g; Sugar: 4.4g; Sodium 427.5mg
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Yield: 4 servings
Serving Size: about a cup
Gather
1 tablespoon olive oil
1 medium yellow onion, diced
5 cloves garlic, crushed and minced
1 teaspoon garam masala
1/2 teaspoon salt
2 cups water
1 15 ounce can chickpeas, rinsed
1 medium sized russet potato, scrubbed and diced
2 roma or campari tomatoes, diced
Step by step
WW PP 5; Calories 207; Total Fat 5.9g; Saturated Fat 0.5g; Cholesterol 0mg; Sodium 303mg; Total Carbohydrates 29.1g; Dietary Fiber 6.0g; Sugars 1.5g; Protein 9.3g
Cook Time: 25 minutes
Total Time: 35 minutes
Yield: 4 servings
Serving Size: about a cup
Gather
1 tablespoon olive oil
1 medium yellow onion, diced
5 cloves garlic, crushed and minced
1 teaspoon garam masala
1/2 teaspoon salt
2 cups water
1 15 ounce can chickpeas, rinsed
1 medium sized russet potato, scrubbed and diced
2 roma or campari tomatoes, diced
Step by step
- Heat the olive oil in a heavy saucepan over medium heat.
- Add the onions and garlic and saute for 5-6 minutes, till soft and turning brown.
- Next, add the garam masala, salt, water, potato and chickpeas.
- Stir well to combine and bring to a boil.
- Reduce to a simmer and cook , stirring occasionally, until potatoes are soft, around 20 minutes.
- Remove the stew from the heat and add the tomatoes an mix gently.
- Serve with a dollop of Greek yogurt and with a few pieces of whole wheat flatbread.
WW PP 5; Calories 207; Total Fat 5.9g; Saturated Fat 0.5g; Cholesterol 0mg; Sodium 303mg; Total Carbohydrates 29.1g; Dietary Fiber 6.0g; Sugars 1.5g; Protein 9.3g
Prep Time: 15 minutes
Total Time: 15 minutes
Yield: 8 servings
Serving Size: approx. 1 cup
Gather
1/8 cup olive oil
1 clove minced garlic
1 tablespoon cumin
1 lime, juiced
16 ounces of sweet corn (frozen or fresh)
15 ounce can black beans
15 ounce can black eyed peas
1 bunch green onions, chopped
1 bunch cilantro, chopped
1 avocado, chopped
1 tomato, chopped
Step by step
WWPP 6; Calories 209; Total Fat 8.3g; Saturated Fat 1.1g; Trans Fat 0.0g; Cholesterol 0mg; Sodium 229mg; Total Carbohydrates 31.4g; Dietary Fiber 8.0g; Sugars 2.9g; Protein 8.4g
Total Time: 15 minutes
Yield: 8 servings
Serving Size: approx. 1 cup
Gather
1/8 cup olive oil
1 clove minced garlic
1 tablespoon cumin
1 lime, juiced
16 ounces of sweet corn (frozen or fresh)
15 ounce can black beans
15 ounce can black eyed peas
1 bunch green onions, chopped
1 bunch cilantro, chopped
1 avocado, chopped
1 tomato, chopped
Step by step
- Combine first four ingredients in a small bowl and whisk together.
- Add the rest of the ingredients to a large bowl and toss together.
- Pour dressing over the top of of bean/vegetable/herb mixture and toss to coat.
- Chill for a few hours at least to allow flavors to meld.
- Serve as a salad or as a dip with baked tortilla chips.
WWPP 6; Calories 209; Total Fat 8.3g; Saturated Fat 1.1g; Trans Fat 0.0g; Cholesterol 0mg; Sodium 229mg; Total Carbohydrates 31.4g; Dietary Fiber 8.0g; Sugars 2.9g; Protein 8.4g
Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 60 minutes
Yield: 12 Servings
Serving Size: 1 slice
Gather
1 1/4 cup all-purpose flour
1/2 cup unsweetened cocoa powder
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
2 large eggs
1 teaspoon vanilla extract
1 cup plain fat-free Greek yogurt
1 tablespoon vegetable oil
2 tablespoons unsweetened applesauce
1 cup Stevia in the Raw
1/4 cup reduced fat milk
1/2 cup semisweet chocolate chips
Step by step
WW PP 4 • Calories 140 • Total Fat 5.4g • Saturated Fat 2.5g • Cholesterol 32mg • Sodium 128mg • Total Carbohydrates 19.8g • Dietary Fiber 2.1g • Sugars 7.1g • Protein 4.8g
Cook Time: 50 minutes
Total Time: 60 minutes
Yield: 12 Servings
Serving Size: 1 slice
Gather
1 1/4 cup all-purpose flour
1/2 cup unsweetened cocoa powder
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
2 large eggs
1 teaspoon vanilla extract
1 cup plain fat-free Greek yogurt
1 tablespoon vegetable oil
2 tablespoons unsweetened applesauce
1 cup Stevia in the Raw
1/4 cup reduced fat milk
1/2 cup semisweet chocolate chips
Step by step
- Preheat oven to 350ºF. Spray a 9x5" loaf pan with nonstick baking spray.
- In a large bowl, whisk together 1 1/4 cups flour, 1/2 cocoa, 1 teaspoon baking powder, 1/2 teaspoon baking soda, and 1/4 teaspoon salt.
- In a medium bowl, whisk together 2 eggs, 1 teaspoon vanilla and 1 cup Greek yogurt. Whisk in 1 tablespoon oil, 2 tablespoons applesauce, 1 cup Stevia in the Raw, and 1/4 cup milk, until mixture is smooth.
- Pour the liquid mixture into the flour mixture. Mix with a spatula, just until incorporated, allowing batter to remain lumpy. Gently stir in the chocolate chips.
- Spoon the batter into the prepared pan, smoothing the top with a spatula. It will be very thick!
- Bake 40 minutes, then loosely cover with foil and bake 10 more minutes, or until a toothpick inserted in the center comes out clean. Cool in the pan, on a wire rack for 10 minutes. Remove from pan and allow to cool on the rack for 30 more minutes before slicing. Or, you can slice it while it's hot and enjoy! YUM!
WW PP 4 • Calories 140 • Total Fat 5.4g • Saturated Fat 2.5g • Cholesterol 32mg • Sodium 128mg • Total Carbohydrates 19.8g • Dietary Fiber 2.1g • Sugars 7.1g • Protein 4.8g
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Yield: 1 serving
Gather
1/3 cup hazelnuts
2 teaspoons cocoa powder
¼ teaspoon cinnamon
1 cup of plain unsweeetened almond milk
1/3 cup quick cooking oats
1 heaping teaspoon honey (optional)
Step by step
WW PP 9; Calories 331; Total Fat 21.0g; Saturated Fat 1.7g; Trans Fat 0.0g; Cholesterol 0mg; Sodium 183mg; Total Carbohydrates 32.8g; Dietary Fiber 7.6g; Sugars 7.2g; Protein 9.0g
Cook Time: 20 minutes
Total Time: 25 minutes
Yield: 1 serving
Gather
1/3 cup hazelnuts
2 teaspoons cocoa powder
¼ teaspoon cinnamon
1 cup of plain unsweeetened almond milk
1/3 cup quick cooking oats
1 heaping teaspoon honey (optional)
Step by step
- Roasting hazelnuts (this can be done ahead of time and the nuts stored in a sealed container)
- Preheat your oven to 350F.
- Start by placing hazelnuts flat on a cookie sheet and putting into the oven for 15 minutes to lightly roast them and release some of the oils.
- In a bowl add the cocoa powder and cinnamon.
- Roll warm hazelnuts in the mixture and tap off excess cocoa.
- Place in a sealed container if not using immediately. Making the Oatmeal
- In a pot, add 1 cup of milk and turn heat to low.
- Whisk in honey and add oats.
- Stir continuously for 3-5 minutes until oats have plumped and most of the milk has absorbed.
- You can adjust based on your preference.
- If you prefer thicker oatmeal cook a little longer, thinner oatmeal add a little more milk.
- Pour into a bowl.
- Roughly chop hazelnuts and add to the top of the oatmeal.
- You’ll get a sweet bite of chocolate and crunch with each bite!
WW PP 9; Calories 331; Total Fat 21.0g; Saturated Fat 1.7g; Trans Fat 0.0g; Cholesterol 0mg; Sodium 183mg; Total Carbohydrates 32.8g; Dietary Fiber 7.6g; Sugars 7.2g; Protein 9.0g