entrees

Hoppin’ John

There are many versions of Hoppin’ John, but this is mine.

4 cups of chicken broth
1/2 cups of brown rice

4 pork chops thawed & uncooked, cut in square chunks
1 can of black-eyed peas
1 can of seasoned black beans
1/2 of a large onion, diced
2 cloves of garlic, crushed
3 tablespoons of brown sugar
1/3 cup chipotle lime marinade or cajun seasoning to taste

Put brown rice and 2 cups of chicken broth in the slow cooker, cook on low for 1 hour.

Put all the rest of the ingredients into the crockpot, turn on high for 2 hours, then low for five.

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Jamaican Jerk Pork Slow Cook

Borrowed from Complete Slow Cooker Cookbook, Carol Heding Munson

I’m trying this out today; first time I’ve made this.I’m going to serve this with brown rice and some steamed veggies.

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Medium Crockery Pot
Makes 4 Servings

2 cups (480 mL) fat-free beef broth
2 teaspoons dried minced onions
1 teaspoon dried thyme
1 teaspoon garlic powder
l teaspoon crushed red pepper flakes
1/4 teaspoon ground cinnamon
1/4 teaspoon powdered ginger
1/4 teaspoon allspice
Pinch of ground cloves
1 pound (455 g) pork tenderloin
3 tablespoons cold water
2 tablespoons cornstarch

Pour the broth into the Crockery pot.

In a small bowl, combine the onions, thyme, garlic, red pepper flakes, cinnamon, ginger, allspice and cloves. Rub the spice mixture into all sides of the pork. Place the pork in the Crockery pot.

Cover and cook on LOW until the pork is cooked through and a meat thermometer registers 160 degrees F or 7l degress C, 6 to 8 hours. Let rest for 10 minutes before slicing and serving.

Remove to a platter, reserving the broth; keep the pork warm. Pour the broth into a saucepan.

In a small cup whisk together the cold water and cornstarch.

Stir into the broth, and cook, stirring, over medium heat until slightly thickened. Slice the pork and serve topped with the thickened broth.

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Grilled Flank Steak with Onions

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From Weight Watchers

Prep time: 10min
Cook time: 25min
Serves: 6
Value: 5 PointsPlus® Value

Ingredients

3 Tbsp red wine vinegar
1 Tbsp olive oil
2 tsp dried oregano
2 tsp minced garlic
1/4 tsp black pepper, freshly ground
1 1/2 pound(s) uncooked lean flank steak
3/4 tsp table salt, divided
1 large uncooked red onion(s), cut into 1/4-inch-thick slices
2 spray(s) cooking spray

Instructions

In a shallow glass dish (or sealable food storage bag), mix vinegar, oil, oregano, garlic and pepper. Add steak; turn to coat, making sure steak is coated with vinegar mixture. Cover dish (or seal bag); marinate in refrigerator for at least 30 minutes.
Heat outdoor grill.

Remove steak from marinade; discard marinade. Sprinkle steak with 1/2 teaspoon salt. Coat onions with cooking spray; sprinkle with remaining 1/4 teaspoon salt.

Grill steak, turning once, until medium rare, about 15 minutes, or longer for desired degree of doneness. Let steak rest for 10 minutes.

While steak is resting, grill onions, turning occasionally, until lightly charred and tender, about 7 to 9 minutes.

To serve, thinly slice steak against the grain and place on a serving platter; scatter onions over top. Yields about 3 1/2 ounces steak and 1/3 cup onions per serving.

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Classic Baked Acorn Squash

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Stephanie has made this recipe several times in the past, so I know it’s good. I’m going to try it out with the acorn squash I bought yesterday.

From Simply Recipes

Prep time: 10 minutes
Cook time: 1 hour, 15 minutes
Yield: Serves 2 to 4, depending on how much squash you like to eat.

Ingredients
1 Acorn squash
1 Tbsp Butter
2 Tbsp Brown Sugar
2 teaspoons Maple Syrup
Dash of Salt

Directions
1 Preheat oven to 400°F.

2 Using a strong chef’s knife, and perhaps a rubber mallet to help, cut the acorn squash in half, lengthwise, from stem to end. Use a spoon to scoop out the seeds and stringy stuff in the center of each half. Score the insides of each half several times with a sharp knife. Place each half in a baking pan, cut side up. Add about a 1/4 inch of water to the bottom of the baking pan so that the skins don’t burn and the squash doesn’t get dried out.

3 Coat the inside of each half with 1/2 a Tbsp of butter. Add a dash of salt if you are using unsalted butter. Add a Tbsp of brown sugar to the cavity of each half. Dribble on a teaspoon of maple syrup to each half.

4 Bake in the oven for 1 hour to 1 hour 15 minutes, until the squash is very soft and the tops are browned. Do not undercook. When finished, remove from oven and let cool a little before serving. Spoon any buttery sugar sauce that has not already been absorbed by the squash over the exposed areas.

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Spaghetti Squash with Lemon and Capers

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We have one of these, so I’m going to give this recipe a shot.

From The Food Network.

Ingredients
2 large spaghetti squash
4 tablespoons extra-virgin olive oil
Salt and pepper
8 tablespoons sweet butter
2 tablespoons capers, drained
1/4 cup diced zucchini (rind only)
1/4 cup diced red bell pepper
4 tablespoons fresh lemon juice
4 tablespoons chopped parsley leaves
1/4 cup julienne tomato concasse (peeled and seeded)

Total Time: 55 min
Prep: 10 min
Cook: 45 min
Yield: 4 servings
Level: Easy

Directions
Preheat the oven to 400 degrees F.

Cut both squash in 1/2 lengthwise and scoop out all seeds. Rub them inside and out with the oil and season with salt and pepper.

Place the squash cut side down on a sheet pan or cookie sheet and cover with foil. Place in the oven and cook until the rind is slightly soft or gives with a little pressure, about 20 minutes. When they are done, scrape the meat out with a fork and reserve, keeping warm.

In a hot skillet, melt the butter and continue to cook until dark brown. Add the capers, zucchini, and bell pepper to stop the butter from cooking any further, and cook, stirring, until tender. Stir in the lemon juice and parsley and season with salt and pepper.

In a large mixing bowl mix the squash, butter sauce, and tomatoes and serve.

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Lemon Capellini

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Weight Watchers

  • 6 ounces capellini or angel-hair pasta
  • 2 tsp olive oil
  • 1 – 2 garlic cloves, minced
  • 2 Tbsp fresh lemon juice
  • 1/4 tsp salt
  • Freshly ground pepper to taste

1. Cook the capellini according to package directions omitting the salt, if desired; drain.
2. Heat the oil in a large skillet over medium-low heat. Add the garlic and cook, stirring
frequently, until softened, 2 – 3 minutes. Add the capellini, parsley, lemon juice, and salt; toss to coat. Serve, sprinkled with pepper.
Makes 4 servings
Wwight Watchers Points – 4
Recipe adapted from Weight Watchers Stir it Up Cookbook

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Parmesan Tiapia

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  • 1 pound of tilapia
  • 3 egg whites
  • 1 T. garlic powder
  • 1/2 c. grated parmesan cheese
  • cooking spray

Mix together the cheese and the garlic powder. Put the egg whites in another bowl. Spray a skillet with cooking spray and heat over med-high. Then take the tilapia and dip in egg whites and then the cheese mixture. Press to coat. Pan fry on first side until brown and then flip. Cook until flaky, about 5-6 minutes total.
Weight Watchers points – 4

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Southwestern Pork Tenderloin

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Weight Watchers

  • 1 T. chili powder
  • 1 1/2 t. sugar
  • 1 t. pepper
  • 1 t. salt
  • 1/4 t. onion powder
  • 1/8 t. garlic powder
  • 1/8 t. ground cumin
  • 1/8 t. cayenne
  • 1 (1 1/4 pound) pork tenderloin trimmed
  • 1 t. canola oil

Make the rub by combining all the spices in a large ziplock bag. Add the pork and rub the spices on it while in the bag. Leave in the bag in the refrigerator for 1-24 hours.

On the Grill:
Place the pork on the grill preheated grill rack. Turn occasionally until center reads 160 degrees for medium. 18-22 minutes.

In the oven:
Heat oven to 425 degrees F. Place tenderloin in shallow pan and roast for 20-27 minutes, until internal temperature reads 145F.

Transfer the pork to a platter and cover loosely with foil. Let stand about 10 minutes. Cut into 12 slices.

Serving size – about 3 slices
208 calories
7 grams of fat
663 mg sodium
1 gram fiber
32 grams of protein

Weight Watchers Points value-5 From the Savoring Summer cookbook

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Creamy Italian Chicken

servings – 6
Estimated Weight Watchers points – 3

  • 6 (4 oz) chicken breasts
  • one envelope dry Italian dressing
  • one 4 oz. can of mushrooms
  • one can of 98% fat free cream of chicken soup
  • 8 oz. fat free cream cheese

Place chicken in the bottom of your crockpot. Mix 1/2 c. water and the salad dressing mix. Pour over chicken. Cook on low for 3 hours. Mix cream cheese and soup. Stir in mushrooms. Pour over chicken and let cook for 1 hour or until juices run clear. You can cut the time in half by cooking it on high.
Note- There is a lot of sauce. Try cuting up baked potatoes and put the chicken and sauce on top. It would also be good with pasta.

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Spicy Beef Tacos

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Weight Watchers

POINTS® Value: 5
Servings: 4 (two tacos)
Preparation Time: 12 min
Cooking Time: 13 min
Level of Difficulty: Easy

  • 3 spray(s) cooking spray, divided
  • 2 medium garlic clove(s), minced
  • 3/4 pound(s) uncooked lean ground beef (with 7% fat)
  • 1 1/2 tsp ground cumin
  • 1 1/2 tsp ground coriander
  • 3/4 tsp table salt, or to taste
  • 1 1/2 cup(s) canned diced tomatoes, with jalapenos or green chilies
  • 8 small corn tortilla(s), lightly toasted just before serving if desired*
  • 2 cup(s) lettuce, shredded
  • 1/2 cup(s) low-fat shredded cheddar cheese, sharp-variety or queso fresco
  • 1/3 cup(s) salsa

Coat a large skillet with cooking spray; heat over a 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 1/4 cup beef, 1/4 cup lettuce, 1 tablespoon cheese and 2 teaspoons salsa. Fold tortilla in half, repeat with remaining ingredients and serve. Yields 2 tacos per serving.
*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.

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