Dehydrator Kale chips

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INGREDIENTS:

  • 1 bunch kale
  • Olive oil spray
  • Salt and pepper
  • Paprika and garlic powder

INSTRUCTIONS:

  • Remove kale leaves from hard stems (as best you can)
  • Place leaves in a large bowl and spray kale with olive oil.  Give a good 5 second spray, toss to coat and then give another 5 second spray)
  • Add salt, pepper, paprika and garlic powder to taste
  • Place kale on dehydrator sheets in a single layer
  • Using a dehydrator (I have a Nesco non variable temp), dehydrate for about 1 1/2 hours.  be sure to check occasionally.  When moisture appears to be gone, kale chips are nice and crispy (any dehydrator will work, adjust time accordingly)

This recipe yeilds two servings
Points Plus value is 1pp per serving

Breakfast Egg Muffins

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INGREDIENTS:

  • 2 cups egg beaters egg whites
  • 3/4 cup cooked spinach (frozen is fine too)
  • 3/4 cup light cheese (I used Trader Joe’s lite shredded cheese – any lite/low fat cheese will work)
  • 8 spears roasted asparagus
  • 2 servings Harris Teeter brand spicy jalapeno skinless chicken sausage
  • salt and pepper to taste
  • garlic powder and paprika to taste

INSTRUCTIONS:

  • Preheat oven to 375
  • Chop asparagus into bite sized pieces and crumble chicken sausage
  • With kitchen shears or knife, cut up spinach into bite sized pieces (if necessary)
  • In a large bowl, mix all ingredients together
  • Add salt, pepper, garlic powder and paprika to taste
  • Spray a 12 muffin tin (or silicone) with cooking spray
  • Divide mixture into muffins
  • Bake at 375 for 30 minutes
  • Remove and let cool

This recipe yeilds twelve servings
Points Plus value is 2pp per serving (or 3pp for two muffins!)

Arroz con Pollo

This recipe was adapted from here: Arroz con Pollo

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CHICKEN STOCK INGREDIENTS:

  • 1 lb boneless skinless chicken thighs
  • 1/4 cup white onion – diced
  • 2 garlic cloves
  • 3/4 tbsp cumin
  • 2 packets sazon Goya
  • 2 bay leafs
  • salt and pepper

RICE INGREDIENTS:

  • 2 tbsp olive oil
  • 1/4 cup white onion – diced
  • 2 garlic cloves – minced
  • 1/2 cup red bell pepper – diced
  • 1 poblano pepper – diced
  • 1 1/2 cup brown jasmine rice
  • 1 1/2 tbsp tomato paste
  • 1 chicken bouillon cube
  • 3 cups chicken stock
  • 2 packets sazon Goya
  • 1 tsp cilantro from tube
  • 1/2 cup peas
  • 1/2 cup carrots diced

INSTRUCTIONS:

  • Place the chicken thighs, 5 cups water and the remaining ingredients for the stock in a medium pot and bring to a boil.
  • Cover and reduce the heat to medium low.
  • Cook for 20 to 25 minutes then turn the heat off and let the chicken rest in the pot for about 15 minutes covered. Let it cool, shred and set aside. Strain stock and measure 2 ½ cups and set aside.
  • In a medium pot, heat the olive oil over medium-high heat. Add the onions, poblano peppers, garlic and red bell pepper. Cook until the onions are translucent, about 4 to 5 minutes.
  • Add the brown rice, tomato paste, chicken bouillon and sazon goya. Stir until the rice is well coated about 3 minutes.
  • Add the chicken stock and bring to a boil. Then reduce the heat to low. Cover and simmer for about 35 minutes.
  • Add the peas and carrots and cook for and additional 7 minutes
  • Add the shredded chicken and cilantro, mix well with a fork, cover and cook for 5 additional minutes

This recipe yeilds approximately eight 1 cup servings
Points Plus value is 7pp per serving

Tuna Salad “Taco” and Butternut Squash Fries

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TUNA SALAD “TACO” INGREDIENTS:

  • 1 can tuna (in water) drained
  • 1/4 cup carrots (chopped finely or shredded)
  • 1 tbsp red onion,minced
  • 1 tbsp light mayonnaise
  • 2 tbsp nonfat Greek yogurt
  • paprika to taste
  • salt and pepper to taste
  • Romaine lettuce leaves
  • low fat American cheese
  • sliced tomato

INSTRUCTIONS:

  • Combine tuna, carrots, onion, mayonnaise, yogurt, paprika, salt and pepper
  • Assemble taco with fresh tomato slices and american cheese

BUTTERNUT SQUASH “FRIES” INGREDIENTS:

  • Butternut squash
  • cooking spray
  • salt and pepper
  • paprika
  • garlic powder

INSTRUCTIONS:

  • Preheat oven to 400
  • Peel and slice squash into uniform pieces
  • Spray fries with cooking spray
  • season, to taste, with salt, pepper, garlic powder and paprika
  • spray baking sheet with cooking spray to prevent sticking
  • lay fries in a single layer on sheet
  • bake at 400 for 20 minutes
  • Flip fries
  • Bake another 20 minutes or until edges are browned