Crispy Fish with Lemon Dill Sauce

Ingredients:
2 large egg white, lightly beaten
1 cup Panko crumbs
1/2 tsp. paprika
3/4 tsp. onion powder
3/4 tsp. garlic powder
4 (6 ounce) skinless white fish fillets
1 tsp. black pepper
3/8 tsp. salt
Cooking spray
1/4 cup canola mayo
2 tbsp. finely chopped dill pickle
1 tsp. fresh lemon juice
1 tsp. fresh chopped dill
lemon wedges

Directions:

1. 1. Preheat broiler to high.
2. 2. Place egg whites in a shallow dish. Combine panko, paprika, onion powder, and garlic powder in a shallow dish. Sprinkle fish evenly with pepper and salt. Dip each fillet in egg white, then dredge in panko mixture; place on a broiler pan coated with cooking spray. Broil 4 minutes on each side or until desired degree of doneness.
3. 3. Combine mayonnaise, pickle, lemon juice, and dill. Serve with fish and lemon wedges.

Recipe by: www.cookinglight.com

Makes 4 servings -- Serving size: 1 fillet + 2 tbsp. sauce -- 5 WW points per serving 

French Beef Stew (Beef Daube Provencal)

Ingredients:
2 tsp. olive oil
12 garlic cloves, crushed
1 (2 pound) boneless chuck roast, cut into 2 inch cubes
1 1/4 tsp. salt, divided
1/2 tsp. fresh black pepper, divided
1 cup red wine
2 cups chopped carrots
1 1/2 cup chopped onions
1/2 cup beef broth
1 tbsp. tomato paste
1 tsp. fresh chopped rosemary
1 tsp. fresh chopped thyme
1 (14.5 ounce can) diced tomatoes
1 bay leaf
3 cups cooked medium egg noodles (about 4 cups uncooked noodles)

Directions:

1. 1. Preheat oven to 300°.
2. 2. Heat a small Dutch oven over low heat. Add oil to pan; swirl to coat. Add garlic; cook 5 minutes or until garlic is fragrant, stirring occasionally. Remove garlic with a slotted spoon; set aside. Increase heat to medium-high. Add beef to pan; sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Cook 5 minutes, browning on all sides. Remove beef from pan. Add wine to pan; bring to a boil, scraping pan to loosen browned bits. Add reserved garlic, beef, remaining 3/4 teaspoon salt, remaining 1/4 teaspoon pepper, carrot, and next 8 ingredients (through bay leaf), and bring to a boil.
3. 3. Cover and bake at 300° for 2 1/2 hours or until beef is tender. Discard bay leaf. Serve over noodles.
4. Note: To make in a slow cooker, prepare through Step 2. Place beef mixture in an electric slow cooker. Cover and cook on high for 5 hours or until beef is tender.

Recipe by: www.cookinglight.com

Makes 6 servings -- Serving size: 3/4 cup stew + 1/2 cup egg noodles  -- 8 WW points per serving 

Chicken, Kale, Quinoa Soup

Ingredients:
4 center cut bacon slices
1 1/2 cups chopped onion
3/4 cups chopped carrots
1 tsp. kosher salt, divided
6 garlic cloves, minced
Cooking spray
1 pound boneless, skinless chicken thighs, cut into 3/4 inch pieces
1/2 tsp. fresh black pepper, divided
6 cups chicken stock
2 bay leaves
2/3 cups uncooked quinoa
6 cups chopped kale
2 tsp. thyme leaves

Directions:

1. 1. Cook bacon in a Dutch oven over medium heat until crisp. Remove bacon from pan, reserving drippings. Crumble bacon; set aside.
2. 2. Increase heat to medium-high. Add onion, carrot, and 1/4 teaspoon salt to drippings in pan; sauté 5 minutes, stirring occasionally. Add garlic; sauté 2 minutes. Remove mixture from pan.
3. 3. Coat pan with cooking spray. Add chicken to pan; sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Sauté 6 minutes or until chicken is browned and done. Stir in onion mixture, chicken stock, bay leaves, remaining 1/2 teaspoon salt, and remaining 1/4 teaspoon pepper; bring to a boil.
4. 4. Place quinoa in a fine sieve; place sieve in a large bowl. Cover quinoa with water. Using your hands, rub grains together for 30 seconds; rinse and drain. ­Repeat procedure twice. Drain well. Add quinoa to pan; cover and simmer 15 minutes. Add kale and thyme to pan; simmer, uncovered, 5 minutes or until kale is tender. Discard bay leaves. Ladle soup into bowls; sprinkle with bacon.

Recipe by: www.cookinglight.com

Makes 6 servings -- Serving size: 1 2/3 cup soup + 1 tsp. bacon -- 5 WW points per serving 

All American Chili

Ingredients:
6 ounces hot/spicy turkey Italian sausage
2 cup chopped onions
1 cup chopped red bell peppers
8 garlic cloves, minced
1 pound ground beef
1 jalapeno pepper, chopped
2 tbsp. chili powder
2 tbsp. brown sugar
1 tbsp. ground cumin
3 tbsp. tomato paste
1 tsp. dried oregano
1/2 tsp. fresh black pepper
1/4 tsp. salt
2 bay leaves
1 1/4 cup red wine
2 cans whole tomatoes, undrained and coarsely chopped
2 cans kidney beans, drained
1/2 cup shredded reduced fat cheddar cheese

Directions:

1. Heat a large Dutch oven over medium-high heat. Remove casings from sausage. Add sausage, onion, and the next 4 ingredients (onion through jalapeño) to pan; cook 8 minutes or until sausage and beef are browned, stirring to crumble.
2. Add chili powder and the next 7 ingredients (chili powder through bay leaves), and cook for 1 minute, stirring constantly. Stir in wine, tomatoes, and kidney beans; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally.
3. Uncover and cook for 30 minutes, stirring occasionally. Discard the bay leaves. Sprinkle each serving with cheddar cheese.
4. Note: Like most chilis, this version tastes even better the next day.

Recipe by: www.cookinglight.com

Makes 8 servings -- Serving size: 1 1/4 cup + 1 tbsp. cheese -- 6 WW points per serving 

Sweet Potatoes

4 individual sized sweet potatoes or yams

1/4 cup Brummel Brown butter

1/3 cup roasted pecans

1/3 cup dried cranberries

1 large crisp apple, cored and diced

Cinnamon, as garnish

Preheat oven to 400.  Scrub the sweet potatoes until the skins are clean then dry them with a kitchen towel.  Pierce sweet potatoes all over using a fork or paring knife. Place each potato into a square of aluminum foil with a drizzle of grapeseed oil and sprinkle of salt.  Wrap tightly.  Roast potatoes until tender, 45-55 minutes.  Remove and allow to cool for at least 15 minutes.

Remove potatoes from foil and cut a large slit from end to end.  If they are still too hot wait for them to cool slightly so you can handle them.  Use a spoon to carefully scrape out the flesh of the potatoes.  Leave enough of a border that the skins will not completely fall apart, 1/2″ or so.  Use a fork to mash the potatoes together with the butter.  Add salt, pepper, and grated fresh nutmeg to taste.  Fresh orange zest would be good, too.

Evenly scoop the filling back into the potato shells.  At this point they can be stored for 24 hours.  Bring to room temperature then reheat in 350 oven until warm.  Top each potato with the pecans, dried cranberries, apples, and a sprinkle of cinnamon.

Recipe by: www.jessimonds.com

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