8 Point Mexican Brown Rice Casserole

Servings: 6

Ingredients:

Cooking spray   

4 cups cooked brown rice   

1-1/4 cups fat free / fresh salsa (I prefer the fresh salsa you can find in the deli and then it's not processed)

2 tsp ground cumin   

Small can of black beans (liquid drained)

5 oz frozen corn kernels, thawed   

2 oz fresh diced jalapeños (WARNING: if you don't like spicy foods you may want to used bell peppers instead or half and half)

1.5 Tbsp chili powder   

Handful of fresh spinach (you can use frozen but it would have lot of excess liquid)   

1 cup partly skimmed mozzarella cheese

2 Tbsp cilantro, fresh, chopped 

6 tbsp of light sourcream (optional garnish)

Directions:

1) Cook brown rice as per package instructions (takes roughy 30 mins).

2) Preheat oven to 375C and spray a medium sized rectangle or square casserole dish with cooking spray (I use olive oil spray) on the sides and bottom. 

3) Mix the 4 cups of rice with salsa and cumin then evenly spoon 2 cups of mixture into the bottom of the casserole.

4) Mix black beans with an immersion blender. If you do not own a hand blender use a fork or masher, the beans just won't be as mushy but they will still taste as good! Mix in corn with beans as well as jalapeños and chilli powder. Spread evenly over rice mixture. 

5) Generously lay spinach on top of bean mixture and top the spinach with 1/2 cup cheese then spoon rest of rice mixture evenly on top and at last, the remaining 1/2 cup of cheese.

6) Place casserole uncovered in oven and cook for 20 - 25 mins or until cheese is lighty browned on top. Removed casserole from oven and let cool. 

7) Mix chopped cilantro and sourcream then cut casserole into 6 portions and serve with sourcream mixture on top, if desired. 

I found this recipe, although vegetarian, to be very filling and super tasty. If you have leftovers, freeze for a quick healthy meal on the go. 

Enjoy and bonne apétit!

- Kiki xox 5 weeks in and 10.5 pounds lighter!

Recipe adapted / photo borrowed from: 

http://www.weightwatchers.com/food/rcp/RecipePage.aspx?recipeid=126221

7 Point Chicken Sausage and Peppers over Whole Wheat Noodles

Servings: 4

Vegetation:

4 large cremini (brown) mushrooms, sliced
1-1/2 peppers, largely diced  (I used red and orange peppers)
1/2 red onion, sliced
1 small zucchini, cubed

Sauce:

2 tbsp tomato paste
2-3 garlic cloves
2 tsp fresh (or dried oregano)
1/2 to 1 tsp to taste ginger powder
1 tsp tumeric
salt and pepper to taste
1 tsp sugar
28oz can of low salt tomatoes (liquid drained)

300g Chicken sausage (I used basil and chicken sausages)

4 cups, cooked, whole wheat pasta

Directions:

1) Cut all vegetables and set them aside in two separate dishes; one dish for the mushrooms and zucchini and another for the peppers and onion. Mince garlic and set aside in another bowl or ramekin.

2) Place a large pot of water on the stove and bring to a rolling boil and also heat up barbecue.

3) Spray a very light spray of cooking spray (I use olive oil spray) on a non stick frying pan and sauté the peppers and onions till they are a little soft then add mushrooms and zucchini and fry till all are still a little hard but mostly soft. Remove vegetables from skillet and set aside.

4) In warm skillet add canned diced tomatoes (with all liquid drained out) then also add all your spices including garlic. Mix well then mash tomatoes with a potato masher till they are much smaller then add tomato paste. Once it is all mixed well, add the vegetables back in to the pan and mix in with sauce. Turn element to low.

5) Add noodles to pot of boiling water and follow package instructions until cooked. Once cooked, remove from heat and measure out the correct amount of pasta and add to sauce, toss to coat.

6) While pasta is cooking, place chicken sausages on barbecue and cook till all sides are browned and it is cooked through the centre (internal temperature should be 165 degrees fahrenheit). Remove from barbecue and let rest. Should take roughly 10-15 mins)

7) Once pasta, sauce and sausages are cooked, slice sausage and measure out equal portions. Serve up pasta and top with chicken sausage.

8) Serve with salad and enjoy!


I found this recipe to be filling and very tasty. By using only fresh ingredients (except the pasta) I was able to keep the points per serving relatively low. You can adjust the spices in your sauce to suit your tastes and always start with a little less as it is always easier to add than to take away. I have not used salt in the recipe as I am trying not to use much salt, but by all means, salt at your discretion.

Thank you and bonne appetit!

- Kiki xox

Adapted from: http://m.allrecipes.com/recipe/238603/italian-style-sausage-and-peppers 

2-3 Point Mexican Flavoured Weight Watchers Veggie Soup

This soup is so tasty, freezes well and goes great alongside a salad for lunch at work or at home on the weekends (which I often sometimes forget to eat). The serving size varies based on the type of stock you use, amount of black beans you put in and how much corn you use. Everything else, other than those three items, are point free and can be used as liberally or as conservitively as suits you.

Servings: 8

3 small tomatillos
1 red pepper, diced
1 jalapeno, diced small
1/2 pablano pepper, diced
2 stalks celery, diced
1 red onion, diced
1-2 carrots, diced
1 medium zuchinni, cubed
1-2 cups green beans
1/2 cup frozen corn
28 oz canned tomatoes, 'no salt added' (if possible)
6 cups vegetable broth
3-5 cloves of garlic, minced
1-1/2 tbsp italian seasoning (I use more but it's always easier to add than to take away)
1 tbsp of cumin (I use more)
2-3 tbsp chili powder (I am sure I use more!)
2 tsp olive oil
1 tsp of margarine or butter (as low fat as possible)


Directions:

1) Pre-chop all vegetables and garlic into a bowl.
hardest longest
2) Once all vegetables and garlic are chopped, heat oil and melt margarine together in a dutch oven / soup pot. Add all vegetables and sauté / sweat till there are almost soft. 

3) Drain and rinse black beans then add beans, frozen corn, canned tomatoes and broth to pot and bring to a boil. While soup is coming up to a boil, add all spices except for lime juice and cilantro. Once soup comes to a boil, turn down to simmer and cook until veggies are the texture you enjoy (I always test the carrots and the celery because they tend to stay the hardest longest).

4) Once soup is finished, lay out containers and ladle in veggies one scoop into each container at a time (this way you have an even amount in each container). Once all the veggies are ladled in, evenly ladle in broth.

5) Let containers stand without lids and cool. Cover and move to freezer. I prefer to freeze my soups because that way they don't go off and it makes it easy for transport from home to work, once at work I always leave out so that it has defrosted as much as possible by lunchtime.

This soup is very filling because of the beans and I always have a nice green salad with it and get my 2 tsps of oil (flavoured flax or hemp) go nice on the salad.


Bon appétit!

- Kiki xo

Kiki is Changing Some Things

Dear Friends, Family and Pinners,

Recently I have made the decision to do Weight Watchers so I have had to change the way I eat and be a lot more conscious of what and how I prepare my food. It has been a hugely wonderful experience and I have adapted some  of my favourite recipes to suit weight watchers and have also found some new ones.

I will do my best to have accurate points plus values but it is ultimately the reader's responsibility to make sure that they are tracking their own points just in case they are having different portions or change my recipe a bit.

Thank you to all who read this and I hope that you enjoy some of my favourite recipes!

- Kiki (Lost 8.5lbs in 3 weeks!)

Turkey Meatballs

Adapted from: www.marthastewart.com/875683/turkey-meatballs

Yields: 6 servings

These meatballs were ver tasty and moist. We served ours with homemade spaghetti sauce and whole wheat pasta. 


Ingredients:

• 2 pounds lean ground turkey
• 1 cup panko
• 1/4 cup shredded carrots
• 1/4 cup finely chopped zucchini
• 1/4 cup finely chopped onion
• 2 large eggs, beaten
• 1 -2 tbsp italian seasoning
• Salt and pepper, to taste (1-2 tsp of each)
• 2 tbsp olive oil
• 3/4 cup vegetable broth

Directions:

1. In a large bowl mix turkey, panko, carrots, zucchini, onion, eggs, italian seasoning, salt and pepper until well combined; form into 1 inch balls.
2. Heat olive oil in a skillet over medium heat add meatballs and brown all sides (roughly 7 mins).
3. Add 1/2 cup chicken broth; cover and reduce heat to low. Cook until liquid is almost completely absorbed, about 7 minutes. Add remaining 1/4 cup broth and increase heat to medium; cook, uncovered, until liquid is absorbed. Serve.

Roasted Lemon Parmesan Brussel Sprouts

Yield: serves 4

500 grams brussels sprouts, trimmed & quartered
2 tablespoons butter
pinch of chili powder
freshly ground black pepper + sea salt
1/4 cup grated Parmesan cheese
lemon wedge

In an oven safe dish, lay the brussels sprouts in a single layer. Chop the butter into small cubes and evenly distribute over the sprouts. Cover with a light dusting of chili powder, black pepper and sea salt and a thin carpet of Parmesan cheese.

Place in a 400F oven and roast for 25-30 minutes until the cheese has melted and the edges of the sprouts begin to brown. Remove from the oven and immediately squeeze over the fresh lemon. Serve warm on parchment.

I eat mine with chopsticks so I don't upset any of the yumminess 

Baked Chicken Stuffed with Pesto and Cheese

(Makes two servings, but recipe can easily be doubled or tripled)

Ingredients:
2 large boneless, skinless chicken breasts
3 tbsp Basil Pesto or your favourite pre made pesto
3 tbsp low-fat sour cream
1/4 cup grated mozzarella cheese
1 tbsp olive oil

2 mushrooms, diced small
salt, pepper and turmeric to taste

Instructions:

Preheat oven to 375F.  Oil a small casserole dish with olive oil. Trim any visible fat from chicken breasts, then put them one at a time inside a heavy plastic bag and pound with meat mallet until the chicken is as thin as you can get it.  Don't worry too much about the shape or whether there are some loose pieces, you can tuck them in when you roll up the chicken.

In a small bowl mix together the basil pesto, sour cream, diced mushrooms 

and grated mozzarella.  Use a rubber scraper to spread a thin layer of this mixture over each chicken breast, stopping about 1/2 inch from the edge of the chicken (so it doesn't run out so much as it cooks.)   Roll up the chicken breasts and secure them with a couple of toothpicks.  Sprinkle with salt, pepper and turmeric on both sides of chicken

Put chicken breasts into the casserole dish and bake until the chicken is firm and lightly browned.  (Start checking after about 25-30 minutes; total baking time will be 30-35 minutes.)  Serve hot.

Mushroom, Asparagus and Chicken Risotto

1 cup arborio rice
1/2 cup white wine
32 oz vegetable stock (or chicken stock)
1 onion, small diced (about 8 oz)
2-3 cloves garlic, minced
10 oz mixed mushrooms, sliced (I used crimini and button)
1/2 lb asparagus spears, cut into 2″ pieces (ends snapped off)
1 chicken breast, cubed
1 Tbsp plus 2 Tbsp olive oil
1.5 Tbsp of butter for finish
Grated parmesan

• Heat the stock in a small stock pot to a simmer. You will want it hot when you add it to the rice, but it does not need to be kept boiling.
• Sauté the mushrooms in a hot pan with 2 Tbsp of olive oil. I do this in batches so as not to crowd the pan and allow the mushrooms to get nicely browned. If you put too many mushrooms in the pan at one time, the pan will not stay hot, and the mushrooms will release all their water, effectively poaching instead of roasting to a nice brown colour. Set aside for later.
• Quickly blanch the asparagus pieces, about 2 minutes, until they are cooked, but still firm. Set aside.
• Saute chicken till slightly browned, set aside
• Heat 1 Tbsp. olive oil in a large heavy bottomed saute pan or pot. Add in the onions and cook until they are soft, about 4-5 minutes. Don’t let them get too brown.
• Add in the rice and cook it with the onions until it becomes lightly toasted, but again, not brown then add the minced garlic and cook for 1 minute more.
• Add the wine and stir until it is completely absorbed and evaporated (the rice absorbs the flavor and the alcohol cooks off)
• Ladle in 1 cup of warm stock and stir. Reduce the heat to low and continue cooking until the stock is absorbed. Continue adding the stock, slowly, 1/2 cup at a time, as the rice cooks and absorbs it.Keep stirring every few minutes to help release the starch and develop the creamy texture. This will also prevent it from sticking to the bottom of the pan. As it gets the stock gets absorbed, add more.
• Once most of the stock is absorbed, check the texture of the rice. It should be al dente, slightly firm in the centre, but not crunchy. If it’s still too firm for your taste, add more stock .
• Fold in the cooked mushrooms, asparagus or chicken. Stir in the butter. Season with salt and freshly ground black pepper. If you’d like to include some freshly grated parmesan, add right before serving. Enjoy!

Lime Chicken Soft Tacos

1 1/2 pounds skinless, boneless chicken breast meat - cubed 1/8 cup red wine vinegar 1/2 lime, juiced 1 teaspoon white sugar 1/2 teaspoon salt 1/2 teaspoon ground black pepper 2 green onions, chopped

2 cloves garlic, minced 1 teaspoon dried oregano 10 (6 inch) flour tortillas 1/4 cup shredded lettuce 1/4 cup shredded jalapeño Monterey Jack cheese 1/4 cup salsa pico de gallo

Pico de Gallo 

1 medium sized jalapeño, minced

2 medium tomatoes, deseeded and diced

1/4 cup minced red onion

1/4 cup minced cilantro

Juice of 1/2 lime

Salt, pepper and cayenne pepper to taste

1.	Saute chicken in a medium saucepan over medium high heat for about 20 minutes. Add vinegar, lime juice, sugar, salt, pepper, green onion, garlic and oregano. Simmer for an extra 10 minutes.
2.	Heat an iron skillet over medium heat. Place a tortilla in the pan, warm, and turn over to heat the other side. Repeat with remaining tortillas. Serve lime chicken mixture in warm tortillas topped with pico, lettuce, cheese and salsa.

Ground Turkey Taco Soup

I made this with mainly organic ingredients and it was so tasty and healthy. Try not to take seconds (and thirds!)


       2 tablespoons olive oil

       
1 1/4 pounds ground turkey

       
1 onion, chopped

       
1 carrot, cut into 1/4 inch rounds

       
2 stalks celery, chopped

1/2 of a red pepper, chopped

       
1 1/2 cups canned corn

       
5 cloves garlic, minced

       
1 (1 ounce) package taco seasoning mix

       
1/4 teaspoon ground cumin

       
1 teaspoon chili powder

       
1/4 teaspoon dried oregano

       
1/2 bunch chopped fresh cilantro, divided

       
1 (28 ounce) can diced tomatoes with juice

       
1 (15 ounce) can kidney beans, rinsed and drained

       
1 jalapeño, seeded and halved lengthwise

       
3 1/2 cups chicken broth

       
1 cup water, or more as needed

       
juice of 1/2 a lime

       
salt and ground black pepper to taste 

        1. Heat olive oil in a large pot over medium-high heat and stir in the ground turkey. Cook and stir until the turkey is crumbly, evenly browned, and no longer pink. Transfer turkey to a bowl; set aside.

       2. In the same skillet, stir in the onion; cook and stir until the onion is  softened. Add the carrots, celery and pepper. Continue to cook and stir until tender.

       3. Stir in the corn, garlic, taco seasoning, cumin, chili powder, dried oregano, and about 1/4 cup cilantro along with the cooked turkey. Cook and stir until fragrant.

         4. Rinse kidney beans. Mix in the tomatoes, kidney beans, jalapeño pepper, chicken broth, water, and lime juice.  Season with salt and black pepper. Bring to a boil, then reduce heat to low and continue to simmer for 20 minutes. Remove jalapeño halves, and garnish with the remaining cilantro before serving.

Original recipe from: http://allrecipes.com/recipe/turkey-taco-soup/

Roasted Red Pepper and Sweet Potato Soup

This soup can be made with sweet potatoes or yams (depending on your preference) and can have a lot of heat or a little, whatever floats your boat!

4 servings

2 large sweet potatoes, peeled and chopped
3 red bell peppers, seeded and chopped
1 large yellow onion, chopped
3 garlic cloves, minced
2 tbsp extra virgin olive oil
Salt and pepper, to taste
Dash of crushed red pepper flakes, to taste
1/2 tsp dried basil
1/2 tsp dried oregano
1/4 tsp dried parsley
4 cups chicken or veggie broth

1. Preheat oven to 425F. Line a large baking sheet with aluminum foil and grease with olive oil.

2. In a large bowl combine sweet potato, red pepper, onion, garlic, olive oil, red pepper flakes, basil, oregano and parsley. Toss to coat. Season generously with salt and pepper. Spread in an even layer on the baking sheet.

3. Roast in preheated oven for 45-60 minutes, until vegetables are tender and brown. Remove from oven and let cool (I never let mine cool, not super necessary)

4. Working in batches, puree vegetables with broth in a food processor / blender until smooth, then add to a pot and bring to a boil. Let simmer for 5 minutes and taste, seasoning more with red pepper flakes, salt and pepper as needed.

5. Serve hot!

Quinoa and Ground Turkey Stuffed Peppers

Kale made these for dinner one night they were so tasty!

6 small - medium red peppers
1 cup 2% cottage cheese, drained
1/3 cup freshly grated parmesan cheese
1/2 cup quinoa or brown rice (we used quinoa but would use brown rice next time)
1 tbsp olive oil
1/2 pound ground turkey
2 cloves garlic cloves, minced
1/2 cup of chopped mushrooms
1/2 cup of chopped zucchini
1/2 cup chopped onions
1 cup tomato sauce
1/2 tsp of each basil and oregano (fresh is better if you can get it)
Fresh black pepper to taste
1/2 cup shredded cheddar cheese

1. Cut each pepper across stem end to make pepper lids and cups. Remove and discard seed core from each. (Note: if pepper cups won't sit upright, remove small slice from bottom of each, being sure not to create an opening). Set aside. Combine cottage cheese and Parmesan in small bowl; set aside.
2. Combine quinoa or brown rice and 2 cups (500 mL) water in medium saucepan; bring to boil over high heat. Reduce heat to low, simmer, covered for 15 minutes or until liquid is absorbed. Remove cover and let cool for 5 minutes. Fluff with fork. Set aside.
3. Meanwhile, cook beef in large non-stick skillet over medium-high heat, breaking up with potato masher or wooden spoon, for about 8 minutes or until no longer pink. Using slotted spoon, transfer to bowl and set aside. Drain off all but 2 tsp (10 mL) fat from skillet.
4. Reduce heat to medium. Add garlic, onion and mushrooms to skillet; sauté for 4 to 5 minutes or until softened. Return beef and accumulated juices to skillet. Stir in tomato sauce, water, chestnuts (if using), oregano, basil and black pepper to taste; bring to boil. Reduce heat and simmer, stirring occasionally, for 10 minutes. Remove from heat; stir in quinoa or brown rice.
5. Stuff half of each pepper with some filling. Layer each with cottage cheese mixture; top each with remaining filling and Cheddar cheese. Top with a pepper lid; place on parchment paper or lightly oiled foil-lined rimmed baking sheet.
6. Bake in 375°F (190°C) oven for about 20 minutes or until digital instant read thermometer inserted in centre of filling registers 160°F (71°C)

Cold Orzo Salad With Roasted Vegetables

This salad is one that I make as often as I have time for, it is more of a summer salad but I am a crazy rule breaker and will make it in the dead of Winter because it is delicious!

Servings: 4

For the dressing:

2 tbsp of oil
Juice of a whole fresh lemon
Zest of 1/2 of a lemon
2-3 cloves of garlic, minced
2 tbsp chopped, fresh parsley
2 tbsp chopped, fresh basil
2 tbsp of fresh parmesan 

For the salad:

1/2 cup of orzo
1 zucchini, diced
1 red pepper diced
1-2 tbsp of olive oil
1 tomato
goats (or regular) feta, add desired amount
2 green onions, chopped
Salt and pepper to taste
Whole avocado, diced

Directions:  

1. Preheat oven to 350 degrees F. In a medium bowl toss the diced red pepper and zucchini with the olive oil and salt and pepper till it is nicely coated. Lay vegetables out on a pan covered with tinfoil. Roast vegetables till they are golden brown (25-35 mins). Turn vegetables to brown all sides.

2. In a medium pot bring roughly 4 cups of water to a rolling boil, generously salt water. Cook orzo until al dente (firm to bite), about 4-6 minutes. Drain pasta and rinse with cold water, set aside.

3. To make dressing: Add lemon juice, zest, garlic, parmesan, parsley, basil and remaining 1-2 tbsp of oil to a large bowl. Stir well to combine. Stir in orzo, roasted vegetables, tomatoes, green onions and feta and stir all together. Cut and top salad with avocado.

Enjoy!

- Kiki xo

Asian Lettuce Wraps

For the sauce:

3 tsp hoisin sauce
2 tsp soy sauce
1 tsp sesame oil
2 tsp rice vinegar
1 small red chilli
freshly ground black pepper
2tsp Sriracha hot sauce


For the filling:
2 tsp oil
2tsp minced garlic
1 tsp fresh ginger
2 green onions, chopped
1 lb ground turkey
2 cups mixed veggies (onion, mushroom, celery and red peppers)
handful of plain cashews
Shredded raw carrot

To assemble: Peel back iceberg lettuce cups

Directions:

Sauce: Mix all ingredients together and set aside

Filling: Heat skillet on high heat with oil. Once pan is hot add garlic, green onions, ginger and chilli and stir fry for a minute (or until fragrant). Add ground turkey, breaking into small pieces and cook until almost cooked through. Add the vegetables and cashews to the pan and cook until they are cooked through but still a bit firm. Mix in sauce and cook until all chicken and vegetables are saturated. Remove pan from heat and transfer contents to a large serving bowl and top with raw carrots.

Serve the filling in lettuce 'cups'.

Indian Curried Lentil Soup

This is a great soup recipe that you can make either spicy or mild depending on your love of spicy! (I like it hot!)

2 oz vegetable oil

1 small onion, diced

3 whole garlic cloves, minced

1 cup red lentils

3 cups vegetable stock

2 carrots, peeled and sliced

1 whole bay leaf

2 tsp mild curry powder (or more to taste)

1 tsp ground ginger

1 tbsp fresh cilantro, minced

a dash of red pepper flakes (or more to taste)

1/4 tsp cloves

2 tsp garam masala

1 cup coconut milk

1. In a large pot, heat oil. Add onions and carrot and cook over medium heat for three minutes. Add garlic.

2. Add bay leaf, curry, cilantro, red pepper flakes and cloves, stirring to combine.

3. Add vegetable stock and lentils. Cover and bring to a boil. Once boiling, reduce heat to low simmer for 20 minutes, or until lentils are cooked most of the water has absorbed.

4. Stir in 1 tsp garam masala and turn off heat. Let rest 5-10 minutes, allowing the flavours to merge. Transfer soup to a blender, add coconut milk and puree until smooth and creamy.

5. Add salt and pepper to taste and additional garam masala if desired. Garnish with fresh cilantro leaves and serve.