Month: February 2018

Lightened-Up Cowboy Beans

Lightened-Up Cowboy Beans

 

Cowboy Beans is a recipe that I posted back in September of 2015.  They have been a favorite of Not Just Sunday Dinner readers for a while now, and one of my all-time favorites.  As mentioned then, I was raised on beans and cornbread.  Not one of my favorite meals when I was growing up.  In fact, there were a few meals I dreaded and beans and cornbread was one of them.  Funny how things you hated as a kid can turn out to be one of your favorite things.

I have changed up the recipe, ever so slightly, to lighten it up just a bit.  It’s still every bit as delicious as before.  This recipe makes a big pot of beans!  As noted on the recipe, I did not measure the finished product to see exactly how many cups where in the pot.  When I sat down to figure the points I just guessed at 10 servings, there may actually be more servings than 10, which could lower the points value even more.  However, using 10 servings as my guide this recipe has 3 Weight Watchers Smart Points per serving.

Lightened-Up Cowboy Beans
 
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Ingredients
  • 6 pieces Canadian bacon
  • 3 cloves garlic, peeled and minced
  • 1 lg. onion, peeled and diced
  • 2 serrano chiles, stemmed, seeded, and minced (or jalapeno)
  • ½ lb. Mexican chorizo sausage
  • 5 (15.5-oz.) cans pinto beans, drained, rinsed, and drained again
  • 1 (10-oz.) can Rotel
  • 1 (12-oz.) bottle of light amber beer
  • 2 tsp. ground cumin
  • 1½ tsp. dry oregano
  • Chicken broth, as needed
  • salt and pepper, to taste
Instructions
  1. Preheat oven to grill to 325°F.
  2. In a large Dutch oven, cook the bacon until done. Remove from pan to a paper-towel lined dish and set aside. When cool to the touch, dice the bacon.
  3. Remove the chorizo from it's casing. Add to the Dutch oven and cook, stirring occasionally, until browned through. Remove the sausage to another paper-towel lined dish and set aside.
  4. Add the garlic, onion, and serrano chiles (or jalapeños) to the Dutch oven. Cook for a few minutes, or until the onions start to soften but watch closely so that you do not burn the garlic.
  5. Add the bacon, sausage, pinto beans, tomatoes, beer, cumin, and oregano; stir to combine. If the mixture seems a little dry, add chicken broth 1 cup at a time.
  6. Cover and place the Dutch oven on the grill or in the oven. Bake the beans for 1½ to 2 hours, stirring occasionally. These beans are traditionally soupy, but if they seem too soupy, remove the lid during the last 15 minutes of cooking. If the seem dry, stir in a little chicken broth. Stir in the cilantro during the last 15 minutes of cooking and taste for seasoning. Add salt and pepper as needed.
Notes
This make a big pot of beans. I did not measure the cooked pot of beans to see how many cups it makes. However, when I figured the points I used 10 servings. Each serving = 3 Weight Watchers Smart Points.

 

Cucumber Caprese Flatbread

Cucumber Caprese Flatbread

 

Maybe it’s just me, but seems to take me forever to get back on track when I decide to throw all caution to the wind and eat whatever I desire. We had “dinner on the ground” at church the Sunday before Valentine’s Day and that was the beginning of my downward spiral. The following week I indulged a lot. Then I topped it off yesterday with a number one combo from Sonic. Time for a get real talk with myself.

I have started this week much better, but my goodness, it’s like starting over again! Healthy living is tough! Sometimes I wish I had never been raised on biscuits, gravy, country ham and fried salmon patties! Life would be so much easier now! It seems that what I have established so far is my downfall last week is due to church and mama, lol.

Flatbreads have quickly become one of my favorite meals while trying to eat healthier. A few of my favorites are Buffalo Chicken Flatbread, Shrimp Verde Flatbread (recipe on NJSD), and this Cucumber Caprese Flatbread.  I found this recipe while visiting my mom and looking through her Diabetic Living magazines.  I love the recipes in her magazines so much that she recently gave me a gift subscription.

These recipes are packed with flavor, and because I can eat the entire flatbread I do not feel deprived!  I typically prefer to make homemade dressing.  However, for 1/2 tablespoon of dressing I found that Newman’s Own Light Balsamic is very good.  If you still prefer to make your own because of salt content I will include an amazing recipe below.

 

Cucumber Caprese Flatbread
 
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Serves: 1
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Ingredients
  • 1 light original oval flatbread (I used Flatout brand)
  • ½ c. coarsely torn fresh arugula and/or baby spinach
  • ¼ c. red and/or yellow cherry tomatoes, coarsely chopped
  • ¼ c. English cucumber, halved lengthwise and thinly sliced crosswise
  • 1 tbsp. thinly sliced red onion
  • 2 tbsp. torn fresh basil
  • ½ tbsp. bottled light balsamic vinaigrette salad dressing
  • 2 tbsp. roasted red pepper hummus
  • 1 tbsp. crumbled reduced-fat feta cheese
  • Cracked Black Pepper
Instructions
  1. Preheat oven to 425℉. Place the flatbread on a baking sheet. Bake 5 to 7 minutes or until lightly browned and edges are crisp. Transfer to a wire rack; cool.
  2. Meanwhile, in a large bowl combine the arugula (and/or baby spinach), cherry tomatoes, cucumber, red onion, and basil; toss with vinaigrette.
  3. Spread hummus on cooled flatbread. Spoon tomato mixture over hummus. Sprinkle with feta cheese and black pepper. Cut into wedges and serve.
  4. Weight Watchers Smart Points = 3 points

Reduced Fat Balsamic Vinaigrette Salad Dressing
 
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Serves: 1
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Ingredients
  • 2 tbsp. balsamic vinegar
  • ½ tbsp. extra virgin olive oil
  • 1 tsp. brown sugar
  • ½ tsp. minced garlic
  • ½ tsp. dried basil
  • ½ tsp. salt
Instructions
  1. Whisk all ingredients together, pour over salad and toss.
  2. Weight Watchers Smart Points = 4

 

Banh Mi Turkey Burgers

 

Banh Mi Turkey Burgers

We all get comfortable with our normal, or I know I do. My normal was a handful of dinner meals that I made on a routine basis. They are easy, need no recipe, and I always know my family will enjoy them. Finding new, healthy recipes can sometimes be a challenge. Not because I have little kids to please, but because Greg is so hard to please.

I had never heard of this burger until I was researching recipes. With the ingredient list, I knew it would was something we would enjoy, and it did not disappoint! We ate our burgers in lettuce wraps, but a whole wheat bun or English muffin would be a nice addition. The turkey burgers themselves have a ton of flavor, the pickled vegetables add a fantastic component, then top that off with the mild heat of the sriracha sauce, and it is terrific! This burger will most definitely be part of my new normal!

Banh Mi Turkey Burgers
 
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Serves: 4
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Ingredients
  • 1 lb. 99% fat free ground turkey
  • 1 tbsp. fish sauce
  • 1 tsp. fresh lime juice
  • 2 tsp. soy sauce
  • 2 garlic cloves, grated
  • 2 tsp. fresh grated ginger
  • ½ tsp. freshly ground black pepper
  • ¼ c. chopped fresh cilantro
  • 1 - 2 green onions, chopped
  • 1 tbsp. sesame oil
  • Pickled jalapenos
  • Lettuce leaves or buns
  • PICKLED VEGETABLES:
  • ¼ c. sliced English cucumber
  • 1 carrot, peeled and grated
  • 1 -2 radishes, grated
  • 2 tbsp. chopped fresh cilantro
  • 1 tbsp. fresh lime juice
  • ¼ tsp. salt
  • pinch granulated sugar
  • SRIRACHA SAUCE
  • ⅓ c. fat free plain Greek yogurt
  • 2 tsp. Sriracha
Instructions
  1. In a large bowl, gently mix turkey, fish sauce, lime juice, soy sauce, garlic, ginger, black pepper, cilantro, onions, and sesame oil. Cover bowl with plastic and place in the refrigerator to marinate for 30 minutes.
  2. In the meantime, mix the cucumber, carrot, and cilantro in a bowl. Add the lime juice, salt and sugar and toss to coat. Refrigerate until ready to use.
  3. To make sauce whisk the yogurt and Sriracha in a small bowl and set aside.
  4. Heat a large skillet over medium-high heat and spray with nonstick cooking spray. Remove the turkey from the refrigerator. Divide into 4 sections and gently pat out the burgers. This will be a little messy. Gently place the burgers in the heated skillet and cook about 5 to 6 minutes per side or until cooked through.
  5. To assemble, place burger on lettuce leave or bun and top with Sriracha Sauce and a tablespoon or so or the pickled vegetables.
Notes
WW Freestyle Points = 1 point per serving

 

Tuna, Avocado, and Pickled Onion Open Faced Sandwich

I went years without eating canned tuna. For the simple fact that I had eaten so much of it when I would diet that I could no longer stand it. Even now, I’m not so sure I could just pop open a can of tuna and eat it straight from the can as I have in the past.

However, when you put a spin on it with avocado, pickled onions, and green olives, I can totally enjoy some tuna. This recipe came from Cooking Light magazine and has quickly become a new favorite of mine.

Avocados are much higher in fat than most other fruits, but they are rich in vitamins and minerals, such as B-vitamins, vitamin K, potassium, copper, vitamin E and vitamin C and contain a lot of fiber. They have been associated with a decreased risk of cardiovascular disease and may be useful for weight loss. That’s a win-win in my book!

Tuna, Avocado, and Pickled Onion Open Faced Sandwich
 
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Serves: 4
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Ingredients
  • ¾ c. red onion, sliced thin
  • ⅔ c. apple cider vinegar
  • ¼ c. water
  • 1 tsp. sugar
  • 4 slices wheat bread
  • 4 oz. chunk white albacore tuna in water, drained
  • 2 tbsp. fresh flat-leaf parsley, chopped
  • 8 bottled green olives, sliced
  • 2 medium avocados, peeled and sliced
Instructions
  1. Bring onion, vinegar, water, and sugar to a boil in a small saucepan over medium-high heat. Remove pan from heat; let stand 5 minutes. Drain.
  2. Divide the avocado slices evenly among bread slices; mash with a fork. Sprinkle with a little salt and pepper. Top evenly with tuna, onions, and olives. Sprinkle top with salt and pepper. Garnish with parsley.
  3. Each serving = 8 WW Freestyle Points.