Spinach and Bacon Quiche, 7 points(?)

Ingredients

• 1 whole wheat pie crust
• 1 cup reduced fat extra sharp cheddar, shredded
• 1 cup liquid egg whites
• 1/2 cup fat free milk
• 3 cups fresh spinach
• Bacon, cooked crispy
• 1 cup mushrooms, sliced
• 1/4 cup green onions, diced
• 1 tbsp light butter, melted
• 1 tsp garlic powder
• 1/2 tsp paprika
• Salt and pepper to taste

Instructions

1. Preheat oven to 350.
2. In a medium sized bowl, whisk together the egg whites, milk, butter, salt, pepper, garlic powder and paprika.
3. Spray a small skillet with non-fat cooking spray and set over medium high heat. Once the pan is hot, add in the spinach and cook just until wilted, about 1 minute.
4. Place ½ cup cheese on bottom of pie shell. Top with spinach and other vegetables. Now top with remaining cheese and bacon. Pour egg white mixture over top of everything.
5. Place in oven and bake for about 45 minutes, or until egg is cooked through and is no longer runny.
6. Let set for about 10 minutes before serving. Cut into 8 servings.

Read more: http://www.laaloosh.com/2013/08/01/cheesy-spinach-and-mushroom-quiche-recipe/#ixzz2dV9bVV6L 

Okonomiyaki

Ingredients:

• 1 cup chopped cooked chicken
• 1 1/2 cups thinly sliced napa cabbage
• 1/4 cup shredded carrots
• 3 green onions, chopped
• 12 fresh green beans, cut into 1/2 inch pieces
• 1 small pepper, cut into thin strips
• 1 small zucchini, cut into thin strips
• 3 eggs, lightly beaten
• 3/4 cup all-purpose flour
• 3/4 cup chicken stock
• 2 teaspoons soy sauce
• 1 teaspoon vegetable oil
• 1/4 teaspoon toasted sesame oil

Directions:

1. In a large bowl, mix chicken, cabbage, carrots, green onions, green beans, pepper and zucchini. In a separate bowl, beat together eggs, flour, chicken stock and soy sauce. Pour batter over chicken mixture and toss to thoroughly coat.
2. Mix vegetable oil and sesame oil in a skillet over medium heat. Scoop about 1/4 cup batter into skillet, enough to make a 2 1/2 inch circle. Cover and cook 4 minutes, or until bottom is golden brown. Flip and continue cooking 4 minutes, or until cooked through. Drain on paper towels.

Zucchini Fries

Ingredients:

• 3/4 cup Italian seasoned bread crumbs
• 1/4 cup grated Parmesan cheese
• 1/4 teaspoon seasoned salt
• (9 inch) zucchini, peeled
• 1/4 cup margarine or butter, melted

Directions:

1. Preheat an oven to 425 degrees F (220 degrees C).
2. Line a baking sheet with parchment paper or aluminum foil lightly greased with cooking spray.
3. Cut the peeled zucchini in half lengthwise and remove the seeds. Slice the zucchini ito 1/2 x 1/2 x 4 inch pieces.
4. Combine the bread crumbs, cheese, and seasoned salt in a pie plate.
5. Dip the zucchini fries into the melted margarine, then press into bread crumbs. Gently toss between your hands so any bread crumbs that haven't stuck can fall away. Place the breaded zucchini onto the prepared baking sheet.
6. Bake the zucchini in the preheated oven until the fries are golden and tender, about 15 minutes.

Shrimp Fettucine Alfredo

Ingredients:

• 16 oz. shrimp (deveined and peeled)
• 1 bunch of green onions
• 1/2 small yellow onion
• 1 clove garlic
• 7 wedges of Laughing Cow cheese (I used Light Garlic and Herb)
• 1 cup lowfat milk
• 1 tbsp margarine (I used Smart Balance)
• 1 tbsp parmesan cheese
• 1 tsp garlic powder
• Oil spray
• 4 cups cooked whole wheat pasta
• Pepper to taste

Directions:

1. Dice green and yellow onions, along with the garlic clove. Place in a Pam sprayed skillet and cook for a minute.
2. Add shrimp and cook for a couple minutes, until the shrimp is done.
3. In a small pot, place LC cheese, milk, margarine, parmesan cheese and powder together.
4. Keep on low until it melts, mixing ever so often. You may want to start the sauce first because it takes the longest.
5. In a larger pot, boil spaghetti.
6. After the spaghetti and alfredo are done, add to the shrimp and combine together (either in the skillet or the pasta pot...wherever it all fits).
7. Add pepper to taste! ENJOY!

 

Serves 6.

 

Nutritional Info: (includes pasta, shrimp and sauce)

 

Calories 276.7

Total Fat 5.2 g

Dietary Fiber 4.7 g

 

Points Value: 5 points and a VERY hefty serving at that!! Enjoy :)

 

Pan-Sautéed Rockfish With Capers

Ingredients:

• 24 ounces rockfish fillets
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon olive oil
• 1/3 cup dry vermouth (or white wine)
• 2 teaspoons grated lemon rind
• 2 tablespoons fresh lemon juice
• 1 tablespoon capers
• 1/4 teaspoon dried herbs (like herbes de Provence)
• 1 tablespoon butter, chilled and cut into pieces
• 2 tablespoons fresh flat leaf parsley, chopped

Directions:

1. Heat a non-stick skillet over medium high heat.
2. Add the oil and swirl to coat the pan.
3. Season the fish on both sides with the salt and pepper.
4. Add the fish to the pan, and cook about 2 -3 minutes on each side, or until the fish flakes easily.
5. Remove the fish to a warm plate.
6. Add vermouth, lemon rind, lemon juice, capers and herbs to the pan.
7. Cook for 30 seconds.
8. Add the butter to the pan, whisking to incorporate into the sauce.
9. Pour the sauce over the fish, top with the parsley.