Sunday, February 10, 2013

Swedish Meatballs

Swedish Meatballs

Balls

Ingredients for meatballs

2.5 lbs LF ground turkey

2 eggs

1 tsp granulated garlic

1 tsp granulated onion

2 tbs dried parsley

1 tbs deli mustard

1 cup Italian breadcrumbs

3 to 4 dashes of Worcestershire sauce

Directions: Mix all of the above together well and let it set in the fridge for about 20 minutes.

Preheat oven to 350 deg.

Roll into 1" balls (I got about 50).

Bake 10 to 15 minutes then turn and bake another 15 minutes.

6 meatballs is about 4oz and about 3 points

Sauce

Ingredients for sauce

2 small cans of FF low sodium beef stock. (put 1/4 cup aside)

2 tbs cornstarch

2 to 3 dashes of Worcestershire sauce

1 tsp granulated garlic

2 tsp granulated onion

2 cups LF grated white cheddar cheese

Directions: bring stock to a boil (less 1/4 cup)

Add garlic, onion and Worcestershire sauce.

In a separate bowl mix cold 1/4 cup stock and corn starch and mix until it is lump free.

Add stock/cornstarch mixture to pot and bring to a boil. Once it comes to a boil, turn heat to low and cook until slightly thickened stirring constantly.

Leave on very low heat and start adding cheese slowly making sure each time that the cheese completely melts into stock before adding more. You should use a WOODEN SPOON. Metal spoons and whisks will get covered with with cheese and it will not be pretty.

Once you have all the cheese in, remove from heat and let stand. for a few minutes before adding meatballs.

6 meatballs and sauce is about 6 points

Serve over whole wheat noodles, brown rice or steamed cabbage. but you must add those points too.

Saturday, January 26, 2013

I'm Back!

I will be posting recipes here. If you find a recipe you enjoy send it to me at pokinit1@gmail.com and I will try to calculate the points value for you and post it. If you are on WW and can calculate the points, that would be great too.

BTW, LF means low fat, FF means fat free and SF means sugar free I use these a lot in recipes.

Cheesy Dijon Sauce

In this picture it is served over grilled a 6 ounce chicken breast on a bed of romaine lettuce the total for this meal is 9 points.

Sauce recipe:

1.5 cups of FF chicken stock

2 tbsp flour

3/4 cup of LF cheddar cheese

2 tsp of Dijon mustard

1/2 tsp of granulated garlic

1/4 tsp of onion powder

salt and pepper to taste.

In a medium sauce pan mix chicken stock and flour together and whisk until blended.

Bring that to a boil and add garlic and onion powder and simmer on low heat until slightly thickened. About 3 minutes.

Remove from heat and slowly whisk in cheddar cheese until melted and well blended.

Whisk in Dijon mustard.

This will make 4 servings at 3 points each. Serve over chicken, fish, steamed veggies or just about anything you love. It does refrigerate well but don't know how well it would freeze.

You can also replace chicken stock with skim milk for a more creamy sauce and the points should stay the same.

Sunday, March 27, 2011

Thinning The Herd 3 27 11

(Listen Here)

Remember, we are not professionals or experts. You should always consult a physician or nutritionist before starting any weight loss plan.

Come and join us in the chat room for the live show every Sunday 1PM Eastern Time at pride48.com and if you would like to join in on the show via Skype send me contact request on Skype my name is “Dragen45”.

If you would like to fallow along with the recorded show all the links, videos & pictures will be posted at TTHpodcast.blogspot.com

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Tuesday, March 15, 2011

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I modified this recipe, (go here) If you want to see the original

Country Fried Steak and Gravy Recipe – 6 Points

- 1 lb lean cube steak, trimmed of excess fat and cut into 4 portions
- 1/4 cup all-purpose flour
- 1/4 cup whole-wheat flour
- 1/4 Fiber One cereal, processed very fine, to breadcrumb consistency
- 1 ¼ cups fat free beef broth
- 1/4 cup reduced fat buttermilk
- 1 tbsp water
- 2 large egg whites, lightly beaten
- 1/4 cup cornstarch, plus 1 tbsp cornstarch
- 1 tsp kosher salt
- 1 tsp freshly ground pepper
- 1 tsp paprika
- 1 tsp garlic powder

Directions:

Place all-purpose flour on a large plate.

Place egg whites in a shallow dish.

Whisk Fiber One breadcrumbs, whole-wheat flour, the 1/4 cup cornstarch, garlic, paprika, 1/2 teaspoon salt and 1/2 teaspoon pepper in another shallow dish.

Dredge the steak in the flour, shaking off excess; dip in the egg whites, then dredge in the Fiber One/flour mixture.

Spray a large nonstick skillet with nonfat cooking spray, and heat over medium-high heat.

Reduce heat to medium and add 2 pieces of the steak; cook until browned on both sides, turning once, 3 to 5 minutes total.

I you prefer your steak well done, preheat oven to 350°F. Coat a baking sheet with cooking spray. Transfer the steak to the prepared baking sheet and bake about 10 minutes in the oven at 350 deg. until cooked through

Meanwhile, add broth to the pan and boil over medium-high heat, stirring occasionally, until reduced to about 1 cup, approx 3 to 5 minutes.

Whisk water and the remaining 1 tablespoon cornstarch until smooth.

Remove the pan from the heat and stir in the left over Fiber One/flour mixture.

Return to the heat and cook, stirring, until thickened, 1 to 2 minutes.

Remove from heat and stir in buttermilk; season with the remaining salt and pepper.

Serve the steak topped with the gravy.

Entire recipe makes 4 servings
Serving size is 1 steak with 1/4 of the gravy
Each serving = 6 Points +

PER SERVING: 288 calories; 8 g fat; 14 g carbohydrates; 33 g protein; 3 g fiber

Tuesday, March 8, 2011

Thinning The Herd 3 6 11

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Sorry, no after show on this one womp womp

Stir-Fried Shrimp with Snow Peas (or Sugar Snap Peas) and Ginger

(Recipe on Kalyn's Kitchen)

(3-4 servings, adapted slightly from AllRecipes.)

1 lb. or more large shrimp
1 cup snow peas, cut on diagonal if large
1/3 cup chicken stock 1 T seasoned rice vinegar (or use 2 1/2 tsp. rice vinegar and 1/2 tsp. sugar or Splenda)
2 tsp. soy sauce
1 1/2 tsp. cornstarch
1pinch white pepper
1-2 T vegetable oil or peanut oil (depends on your pan)
2 tsp. grated fresh ginger root (use a microplane grater if you have one)
2 T finely minced garlic (my garlic was frozen, so I used garlic puree in a jar)
2 whole garlic cloves and 2 slices ginger *for seasoning the oil* (optional, see below)

Peel and devein shrimp. (I buy frozen shrimp from Costco which are de-veined, but when I peel them I cut off the tail end which is often discolored.) Cut tips off snow peas and cut larger ones on the diagonal. Mix chicken stock, rice vinegar, soy sauce, cornstarch or arrowroot starch, and white pepper and whisk together.

Have grated ginger root and minced garlic ready before you start to cook. Heat oil over high heat in wok or large frying pan. (See below for tip about *seasoning the oil* if you're doing that.)

Add shrimp and stir fry 1-2 minutes (larger shrimp take longer), until shrimp are barely starting to turn opaque. Add garlic, ginger and snow peas and cook about 1 minute.

Add sauce mixture and cook until mixture thickens, not more than 2-3 minutes. Serve immediately.

*Seasoning the oil* is a simple technique to add flavor to the oil for a stir-fry dish. It involves heating the oil, sauteeing several pieces of fresh garlic and ginger for about a minute, then removing them before you add the first stir-fry ingredient. (Be careful not to burn the garlic when doing this or it will leave a bitter flavor.) I keep my garlic and ginger in the freezer, and simply use frozen pieces, which work just fine.

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Wednesday, March 2, 2011

Thinning The Herd 2 27 11

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(Listen to the after show)

(Oil Free Microwave Popcorn Maker)

(Kalyn's Kitchen Link)

Savory Marinade for Chicken, Pork, or Beef

(This makes enough marinade for 6-8 pieces of meat; I've had this recipe so long I don't remember where I found it!)

1/2 cup olive oil
1/4 cup white wine vinegar
3 T Sour Cream
1-2 T Worcestershire sauce (I used 1 T Worcestershire sauce for chicken but when I used it on pork or beef I increased it to 2 T.)
1 T lemon juice, preferably fresh squeezed
1 tsp. Veg-Sal or salt
1 tsp. fresh ground black pepper
1 T Poultry Seasoning
1 T garlic puree or garlic powder
1 T sweet paprika, preferably Hungarian paprika (It comes in a tin instead of a jar)
1/2 T onion powder
1 tsp. thyme (optional)

Put all ingredients in jar with tight-fitting lid and shake well until all ingredients are combined. (Don't worry if there are some beads of mayo that don't combine; they will dissolve when you're marinating the meat.)

No matter which types of meat I'm using, I like to make shallow score marks on the surface of the meat to help the flavor penetrate. Put the chicken, pork, or beef in a Ziploc bag or a plastic container with a tight-fitting lid. Pour over just enough marinade to cover the meat, then let it marinate in the fridge for 6-8 hours or longer.

To cook, preheat gas or charcoal grill to medium heat. (You can hold your hand there for only about 3 seconds at that heat.) Grill meat 10-20 minutes until chicken or pork feels firm and is lightly browned (or until desired doneness for beef), turning a few times to get grill marks.