I Got This
Page 16
Jalapeño and cumin give these scrambled eggs a bit of heat. They’re topped with a homemade spicy salsa for even more flavor.
Ingredients
14½ oz canned diced tomatoes, fire-roasted variety
¼ tsp chili powder, chipotle variety
2 Tbsp scallions, green part only, minced
2 Tbsp cilantro, fresh, minced
1 Tbsp fresh lime juice
¼ tsp table salt
tsp black pepper
2 large eggs
3 large egg whites
¼ tsp dried oregano
¼ tsp table salt
tsp black pepper
tsp ground cumin
1 spray cooking spray
2 small shallots, minced
1 medium jalapeño pepper, seeded, minced (don’t touch seeds with bare hands)
Instructions
To prepare salsa, pour tomatoes into a fine-mesh strainer set in sink; press on tomatoes to drain off all liquid, leaving about 1 cup of diced tomato. Spoon tomatoes into a medium bowl; stir in chili powder, scallion, cilantro, lime juice, salt, and pepper. Stir salsa; set aside while making scrambled eggs.
To make eggs, in a medium bowl, beat together eggs, egg whites, oregano, salt, pepper, and cumin; set aside.
Coat a medium nonstick skillet with cooking spray; heat over medium heat for 30 seconds. Add shallots and jalapeño; cook, stirring occasionally, until shallots are tender, about 3 minutes. Pour egg mixture into skillet; cook until eggs are almost cooked through, scrambling occasionally, about 4 to 5 minutes. Serve eggs topped with salsa or salsa on the side. Yields about 1 cup of eggs and ½ cup of salsa per serving.
Notes
If you can find canned tomatoes with chipotle chiles, use them and omit the chili powder in the salsa. You can also save time by using your favorite spicy jarred salsa instead of making your own.
To make this recipe truly Tex-Mex, top with some baked tortilla strips (could affect PointsPlus® values).
Bacon, Egg, and
Hash Brown Stacks
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Course: Breakfast
PointsPlus® Value: 4
Servings: 4
Preparation Time: 8 min
Cooking Time: 14 min
Level of Difficulty: Easy
This is a nice twist on the usual potato and egg breakfast. Leave an extra “stack” in the refrigerator for a quick, microwave-reheatable meal.
Ingredients
2 sprays cooking spray
4 frozen hash brown potato patties, prepared without fat
2 large eggs
3 large egg whites
3 oz Canadian-style bacon, finely chopped
1 Tbsp scallions, minced, green part only
tsp hot pepper sauce, optional
tsp table salt, or to taste
tsp black pepper, or to taste
8 tsp ketchup, hot and spicy variety (optional)
Instructions
Coat a large nonstick skillet with cooking spray. Place hash brown patties in skillet; cook over medium heat on first side until golden brown, about 7 to 9 minutes. Flip patties; cook until golden brown on second side, about 5 minutes more.
Meanwhile, coat a second large nonstick skillet with cooking spray; heat over medium-low heat. In a large bowl, beat together eggs, egg whites, bacon, scallions, hot pepper sauce, salt, and pepper; pour into prepared skillet and then increase heat to medium. Let eggs partially set and then scramble using a spatula. When eggs are set, but slightly glossy, remove from heat; cover to keep warm until hash browns are finished cooking.
To assemble stacks, place 1 hash brown patty on each of 4 plates. Top each with ¼ of egg mixture and serve with 2 teaspoons of ketchup. Season to taste with salt and pepper, if desired. Yields 1 stack per serving.
Notes
Finely diced turkey bacon makes a nice alternative to the Canadian bacon in this recipe. Just make sure to cook the bacon before adding it to the eggs (could affect PointsPlus® values).
Italian Pepper
and Egg Sandwiches
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Course: Sandwiches
PointsPlus® Value: 5
Servings: 4
Preparation Time: 10 min
Cooking Time: 12 min
Level of Difficulty: Easy
This comfort-food sandwich is great for breakfast, lunch, or dinner. It’s made with a lot of pantry staples, perfect anytime you need a quick meal.
Ingredients
2 tsp olive oil
1 small onion, thinly sliced
1 large green pepper, such as a cubanelle, thinly sliced
1 tsp minced garlic
4 large eggs
3 large egg whites
½ tsp table salt, or to taste
¼ tsp black pepper, freshly ground, or to taste
4 reduced-calorie hamburger rolls, toasted if desired
Instructions
Heat oil in a large nonstick skillet over medium heat. Add onion and pepper; sauté until tender and light golden, about 7 to 9 minutes. Add garlic; cook, stirring, until fragrant, about 30 seconds. Set vegetables aside.
In a medium bowl, beat together eggs, egg whites, salt, and pepper. Scramble in same skillet over medium heat until almost cooked, about 1 to 1½ minutes. Add vegetables back to skillet and gently mix; continue scrambling until eggs are set but not dry, about 30 seconds to 1 minute more.
Top each roll bottom with about ¼ cup egg mixture; cover with roll tops and serve. Yields 1 sandwich per serving.
Tropical Chicken Salad
with Orange Vinaigrette
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Course: Main meals
PointsPlus® Value: 7
Servings: 2
Preparation Time: 18 min
Cooking Time: 0 min
Level of Difficulty: Easy
Tropical fruit and cucumber make this main dish salad super-refreshing. The next time you’re grilling chicken breasts*, make extra for this recipe.
Ingredients
2 Tbsp orange juice
1 Tbsp rice wine vinegar
2 tsp olive oil
¼ tsp table salt
¼ tsp black pepper, freshly ground
4 cups mixed baby greens
5 oz chicken breast, stewed, without skin
¾ cup pineapple, fresh, cut into chunks
¾ cup mango, fresh, cut into chunks
¾ cup cucumber, seedless, cut into chunks
¼ cup mint leaves, fresh, cut into thin strips
¼ cup red onion, thinly sliced
Instructions
In a large bowl, stir together orange juice, vinegar, oil, salt, and pepper until blended.
Add salad greens, chicken, pineapple, mango, cucumber, mint, and onion; toss to mix and coat. Serve immediately. Yields about 3 cups per serving.
Notes
*You can buy precooked chicken strips if you prefer.
Give this salad a Cuban spin by adding a sprinkle of cumin to the dressing and swapping out the mint for fresh cilantro.
Chicken and
Cheese Quesadillas
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Course: Main meals
PointsPlus® Value: 9
Servings: 4
Preparation Time: 12 min
Cooking Time: 10 min
Level of Difficulty: Easy
A Mexican classic with endless variations: Try Monterey Jack cheese and, jalapeños, pico de gallo, and black beans or shredded jicama and mango salsa.
Ingredients
2 cups (chopped) chicken breast without skin, roasted, chopped, or
shredded
1 tsp fresh lime juice, or to taste
¼ tsp Durkee ground cumin, or other brand
¼ tsp table salt
8 medium whole wheat tortillas, about 6 inches each
½ cup fat-free black bean dip, spicy variety
6 Tbsp low-fat shredded cheddar cheese, sharp variety
2 medium scallions, green part only, diced
4 sprays cooking spray
½ cup salsa
2 Tbsp reduced-fat sour cream
Instructions
In a small bowl, combine chicken, lime juice, cumin, and salt; toss well to combine.
Place 4 tortillas on a flat surface and spread each one with 2 tablespoons of bean dip. Top each with about cup of chicken and then sprinkle each with 1 tablespoon of cheese; divide scallions over top. Cover with remaining tortillas and gently press down on each one.
Coat a very large nonstick skillet with cooking spray; place over medium heat. Cook quesadillas in a single layer until golden brown on bottom, about 2 minutes. Flip quesadillas and press down on them with a spatula; cook until golden brown on second side, about 2 to 3 minutes more. Remove to a serving plate and cover to keep warm (or place in oven); repeat with remaining quesadillas.
Slice each quesadilla into 4 pieces; serve with salsa and sour cream. Yields 1 quesadilla, 2 tablespoons of salsa, and 1 teaspoon of sour cream per serving.
Notes
For even greater flavor, look for a low-fat seasoned Mexican cheese blend.
If you want to make the chicken from scratch, marinate it in a mixture of lime juice, cumin, and chipotle chili powder for 30 minutes before grilling or pan-frying (with cooking spray); then shred with a fork.
Feta-Stuffed
Chicken Burgers
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Course: Main meals
PointsPlus® Value: 7
Servings: 4
Preparation Time: 15 min
Cooking Time: 16 min
Level of Difficulty: Easy
Olives, roasted peppers, and feta add great flavor to these burgers. Complete your meal with our light Greek Salad.
Ingredients
1 pound uncooked extra-lean ground chicken breast
1 Tbsp fresh oregano
¼ tsp garlic powder
7 Tbsp feta cheese, crumbled
4 items reduced-calorie hamburger rolls
1 cup lettuce, romaine, cut into thick strips
cup roasted red peppers, sliced (without oil)
5 small olives, black, sliced (about 4 tsp)
Instructions
Preheat grill or broiler.
In a medium bowl, combine chicken, oregano, garlic powder, and feta; divide mixture into four balls and then press them gently into patties.
Grill or broil patties until internal temperature of burgers reaches 165°F, about 7 to 8 minutes per side.
Serve each burger on a bun with ¼ of lettuce, ¼ of peppers, and 1 teaspoon of olives. Yields 1 burger per serving.
Grilled Yellowfin Tuna with
Teriyaki Sauce
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Course: Main meals
PointsPlus® Value: 5
Servings: 4
Preparation Time: 8 min
Cooking Time: 9 min
Level of Difficulty: Easy
A summertime pleaser. The teriyaki sauce is simple to make and so full of flavor: rich, tangy, and thick.
Ingredients
1 spray cooking spray
3 cloves (medium) garlic, finely minced
2 Tbsp ginger root, fresh, finely minced
1 Tbsp sherry cooking wine, or mirin
½ cup low-sodium soy sauce
½ cup orange juice
¼ cup water
3 Tbsp packed brown sugar, dark variety
1 Tbsp cornstarch
16 oz yellowfin tuna, 1-inch thick
Instructions
Coat grill rack with cooking spray; preheat grill to high.
To make teriyaki sauce, in a small saucepan, combine garlic, ginger, sherry, soy sauce, orange juice, water, sugar, and cornstarch. Boil for 5 minutes, stirring constantly, until thick.
Coat all sides of tuna with teriyaki sauce. Grill, flipping once, brushing on more teriyaki sauce as fish cooks, about 4 minutes for rare, or longer to desired degree of doneness.* Serve with arugula tossed with your favorite salad dressing, or some oil, vinegar, salt, and pepper (could affect PointsPlus® values). Yields about 3 ounces of tuna per serving.
Notes
*Grill 3 minutes per side for a 2-inch tuna steak cooked to rare. Or cook longer until desired degree of doneness.
You can also broil the tuna. Just preheat the broiler, along with the pan, to high.
Spicy Beef Tacos
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Course: Main meals
PointsPlus® Value: 7
Servings: 4
Preparation Time: 12 min
Cooking Time: 13 min
Level of Difficulty: Easy
You get two tasty tacos in a serving. Add your own touch with fresh chopped cilantro, scallions, or tomatoes.
Ingredients
3 sprays cooking spray, divided
2 cloves (medium) garlic, minced
¾ pounds uncooked lean ground beef (with 7% fat)
1½ tsp Durkee ground cumin, or other brand
1½ tsp ground coriander
¾ tsp table salt, or to taste
1½ cups canned diced tomatoes, with jalapeños or green chilies
8 small corn tortillas, lightly toasted just before serving if desired*
2 cups lettuce, shredded
½ cup low-fat shredded cheddar cheese, sharp variety
cup salsa
Instructions
Coat a large skillet with cooking spray; heat over medium-high heat. Add garlic; cook, stirring, until fragrant, about 30 seconds to 1 minute. Add beef; cook until browned, breaking up meat as it cooks, about 5 to 6 minutes. Add cumin, coriander, salt, and diced tomatoes; cook, stirring occasionally, until liquid is almost absorbed, about 5 to 6 minutes.
Place tortillas on a flat surface. Top each with about ¼ cup beef, ¼ cup lettuce, 1 tablespoon cheese, and 2 teaspoons salsa. Fold tortillas in half and serve. Yields 2 tacos per serving.
Notes
*To toast tortillas, coat a baking sheet with cooking spray. Place tortillas on top and coat with cooking spray. Heat in a 300°F oven until slightly crisp but not too crisp that they break when folded.
Shrimp with
Zucchini and Tomatoes
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Course: Main meals
PointsPlus® Value: 4
Servings: 4
Preparation Time: 8 min
Cooking Time: 10 min
Level of Difficulty: Easy
Keep a bag of large frozen shrimp on hand for this quick and easy sautéed meal. The juices from the tomatoes add a wonderful flavor to the sauce.
Ingredients
1 Tbsp olive oil, extra-virgin, divided
1 medium zucchini, cut into ¼-inch slices
1 pound shrimp, large-size, peeled, and deveined
1 cup grape tomatoes, cut in half
½ tsp dried oregano
½ tsp table salt
¼ tsp black pepper, freshly ground, or to taste
1½ tsp minced garlic
¼ cup water
Instructions
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add zucchini in a single layer; increase heat to high and cook until bottoms are golden, about 2 minutes. Flip zucchini and cook until golden
on other side, about 2 minutes more. Using a slotted spoon, remove zucchini to a plate.
Heat remaining teaspoon oil in same skillet. Add shrimp; sauté 1 to 2 minutes. Add tomatoes, oregano, salt, and pepper; sauté until shrimp are almost just cooked through, about 1 minute. Stir in garlic and water; sauté, stirring to loosen bits from bottom of pan, until shrimp are cooked through and tomatoes are softened, about 1 to 2 minutes more. Return zucchini to skillet; toss and serve. Yields about 1¼ cups per serving.
Notes
Try this with fresh basil instead of, or in addition to, the oregano (just stir it in right at the end).
Grate some lemon zest over top and/or sprinkle with fresh lemon juice, if desired.
Frozen Mud Pie Sandwiches
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Course: Desserts
PointsPlus® Value: 3
Servings: 10
Preparation Time: 15 min
Cooking Time: 0 min
Level of Difficulty: Easy
Low-fat coffee frozen yogurt gives this childhood favorite a grown-up taste.
Ingredients
20 chocolate wafers, or vanilla wafers
1¼ cups low-fat coffee-flavored frozen yogurt, softened
10 tsp fat-free fudge topping
Instructions
Spread 2 tablespoons of frozen yogurt on top of each of 10 wafers.
Drizzle 1 teaspoon of fudge topping over each yogurt-covered wafer. Cover with remaining wafers and gently press together to make sandwiches. Wrap each mud pie in plastic wrap and freeze for 1 hour. Yields 1 per serving.
Cookies and Cream
Freezer Cake
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Course: Cakes
PointsPlus® Value: 5
Servings: 12
Preparation Time: 12 min
Cooking Time: 0 min
Level of Difficulty: Easy
Our lightened-up version of icebox cake is a summer crowd-pleaser. It’ll hit the spot on hot, humid days.