Pork Chop & Rice Casserole

Mom first made this in my pre-teen years, and it's one of those rare recipes that I've never bothered to tweak. It's perfect as-is, and because it goes together easily and cooks in the oven for two hours, it's a good choice for company. You only need to add a salad and dinner rolls for a complete meal. We make it with pork chops or chicken - you can decide whichever you prefer. It will last a week in the refrigerator, and reheats beautifully. A word to the wise - make sure you grease the casserole dish very well, or the rice will be a sticky gooey mess that you won't enjoy cleaning up.

Pork Chop and Rice Casserole

2 c. uncooked long grain rice
1 pkg. dry onion soup mix
6 pork chops, thin loin
1 can cream mushroom soup
1 can chicken gumbo soup
Salt and pepper
3 c. water

Preheat oven to 350. Spread rice evenly in bottom of well-greased 9x13 dish. Sprinkle with ¼ soup mix. Place pork on rice. Sprinkle with remaining soup mix and salt and pepper. In a medium bowl, combine soups and water. Blend well and pour over pork chops. Cover with foil and bake two hours. Allow to rest 10 minutes before serving.

Amanda's Chili

There aren't too many recipes for which I claim total credit, but this is definitely one of them. I've experimented for several years, and developed a chili recipe that is Weight Watchers Core, very filling, and somewhat reminiscient of the flavor of Wendy's chili. For you vegetarian-types, this is a great recipe for TVP or soy crumbles.

I make it at least once a month during the winter, and it freezes quite well. Dip two cups into a quart-size ziploc bag, squeeze out all the air, and lay it flat on a cookie sheet. Once frozen, stand the the bag on its side in the freezer and it takes up almost no room.

Amanda's Chili

1 onion, chopped
1 garlic clove, minced
1 lb extra lean ground beef
1 15-oz. can tomato sauce
1 15-oz. can diced tomatoes (fire-roasted is best)
1 15-oz. can pinto beans, undrained
1 15-oz. can dark red kidney beans, undrained
1 4-oz can chopped green chilies
Black pepper to taste
1 tbsp. chili powder
1 tsp. cumin to taste
1/8 tsp. cayenne

Spray a large skillet with cooking spray. Over medium heat, cook onion and garlic until transluscent. Transfer to large Dutch oven. Brown hamburger in skillet and add to onion. Stir in remaining ingredients. Bring to boil; reduce heat and simmer 30 minutes. Serve with sour cream and cheese.

Curried Turkey

I've been busy today, folks - and this week I stuck mostly with the tried-and-true, and only made one new recipe. This particular recipe is easily one of my favorites. It has almost zero fat, and the smell wafting from the kitchen is postively divine. I use leftover turkey around Thanksgiving, and turkey cutlets the rest of the year. Serve it up with brown rice, and you have a delish recipe that fits the Weight Watchers Core program, and is plenty "fancy" to serve up to guests.

Curried Turkey

1 lb. turkey breast, diced
1 tsp. olive oil
1 red onion, chopped
1 yellow onion, chopped
1 red bell pepper, chopped
1 green bell pepper, chopped
1 garlic clove, minced
2 cans (15-oz) petite diced tomatoes
2 tsp. curry powder
½ tsp. thyme
Black pepper to taste
½ c. water

Brown turkey in oil. Remove using slotted spoon. Sauté onion, pepper and garlic in juices until tender. Add tomatoes, seasonings and water. Cook until heated through. Pour into 2 ½ qt. casserole dish sprayed with nonstick cooking spray. Cover and bake at 375 for 45-55 minutes. Serve with brown rice.

White Punch

Perfect for a wedding, baby shower, or brunch, this punch is the easiest thing in the world to put together. Unlike other varieties, it doesn't stain clothing as easily, which makes it a good choice for events with small children running around. It's a light and refreshing punch, one that I could drink just about any day of the week. For you non-alcoholic types, it's a good choice for a "champange" toast at a wedding.

If you like, you can make an ice ring from fruit to decorate the punch bowl. Using a bundt or angel food cake pan, arrange fruit in a layer about two inches thick (choose the fruit to match your theme - anything goes). Gently pour enough water to just cover the fruit, and freeze overnight. In the morning, set the pan in hot water long enough to loosen the ice, and add it to the punch bowl.

White Punch

White grape juice
Ginger ale

Chill equal amounts of both liquids, and mix just before serving.

Iced Coffee

At the risk of insulting your intelligence, I'd like to share with you my formula for a tasty-as-Starbucks morning eye opener. Let me say this, though - please use good coffee. Folgers just doesn't count. I like to buy a whole-bean espresso roast. Great Value (Wal-Mart brand) makes one that is very good, but also affordable, and quite comparable to the Starbucks blends. Of course, if you have the moolah, splurge on the best coffee you can find.

Iced Coffee

At night, brew 4 cups of very strong coffee. Sweeten as desired (I use four packets of Splenda) and refrigerate overnight. In the morning, add 1 c. milk and 1 T. flavored coffee syrup. Add half a tray of ice cubes and stir. It fits quite nicely into a 52-oz Bubba Keg, if you don't want to share.


...A word about the coffee syrup: I use DaVinci brand, although there are several others out there. They have a ton of flavors, several in sugar-free versions. Caramel, Hazelnut, and Kahlua are some of my favorites. They also have watermelon and peanut butter, but I wouldn't recommend using those in your coffee unless you are more adventurous than I am!

Baked Spaghetti

I have been remiss in not sharing this with you. I found the recipe in a Light & Tasty magazine. It has all the comfort qualities of good old lasagna, without all the hassle. (I know how commercial-esque that sounded. Bear with me!) It makes up a ton, reheats very well, will easily last a week in the fridge, and if you use the right ingredients, is even Weight Watcher friendly at 7 points a serving. I have not tried freezing this one, but I suspect it would freeze as well as lasagna does.

Baked Spaghetti

1 lb. 96% lean ground beef
1 large onion, chopped
2 cloves garlic, minced
4 c. Ragu No Sugar Added Tomato & Basil Sauce
4 c. 1% low-fat cottage cheese
2 c.part-skim mozzarella cheese, divided
½ c. reduced-fat Parmesan topping, divided
12 oz. whole wheat angel hair pasta

Cook spaghetti according to package directions. Meanwhile, in a large nonstick skillet over medium heat, cook beef, onion, and garlic until meat is no longer pink; drain. Add the spaghetti sauce and heat through.

In a large bowl, combine cottage cheese, 1 ½ c. mozzarella and ¼ c. Parmesan.

Drain spaghetti.

Spread 1 cup of meat sauce in a 9x13 baking dish coated with cooking spray. Layer with half the spaghetti, half the cheese, and half the remaining meat sauce. Repeat layers. (Dish will be very full, and you may have to press it down with a spatula to make it all fit.)

Cover and bake at 350 for 45 minutes. Uncover; sprinkle with remaining mozzarella and Parmesan. Bake 5-10 minutes longer or until heated through and cheese is melted. Let stand 10 minutes before serving.

Serves 10, 7 WWP per serving.

Ranch Chicken & Rice

Here's an easy-peasy casserole that is kid-friendly. In fact, I almost feel like I'm cheating when I make it, because it goes together so quickly. It's one of Jeff's favorites.

Ranch Chicken & Rice

2 c uncooked instant rice
1 1/2 c milk
1 c water
1 1-oz pkg ranch salad dressing mix
1 lb boneless, skinless chicken breast, cut in 1/2-in strips
1/4 c. butter or margarine, melted
paprika

Preheat oven to 350. Grease a shallow 2-qt with Crisco. Add rice to dish, spreading it out evenly. In a bowl, combine the milk, water, and salad dressing mix; set aside 1/4 cup. Pour remaining mixture over rice. Top with chicken strips. Drizzle with butter and reserved milk mixture. Cover and bake for 40-45 minutes, or until rice is tender and chicken juices run clear. Sprinkle with paprika.

Curried Coconut Chicken

These days, anything with coconut in it attracts my attention, and this recipe just sounded so intriguing to me. I will warn you - it's not for the faint of heart. The recipe instructs you to heat oil and curry powder in a skillet. Be careful, because oil will burn quickly. It's not advisable to use olive oil for this, because it burns more easily than other oils. Vegetable oil is your best bet.

Don't be scared, though - once you get past the beginning, it's easy as can be, and it has a wonderful flavor. You can serve it with rice, couscous, flat breads, or veggies. Enjoy!

Oh, and a word to the wise - make sure you buy coconut milk, not coconut cream or cream of cocnut. I always find it in the ethnic foods section.

Curried Coconut Couscous

2 lb. boneless skinless chicken breasts, cut into 1/2-in chunks
1 1/2 tbsp vegetable oil
2 tbsp curry powder
1/2 onion, finely chopped
2 cloves garlic, minced
1 14-oz can coconut milk
1 14-oz can diced tomatoes (fire-roasted are best)
1 8-oz can tomato sauce
3 tbsp sugar (optional)

In a large skillet, heat oil and curry powder over medium heat for two minutes, stirring constantly. Stir in onions and garlic; cook for additional 5-7 minutes, or until onion is soft and turns clear. (Add more oil if necessary.) Add chicken, tossing to coat in oil and and cook for 7-10 minutes, or until juices run clear.

Add coconut milk, tomatoes, tomato sauce, and sugar (if desired) into pan, stirring to combine. Cover and simmer, stirring occasionally, for 30 minutes.

Aromatic Couscous & Veggies

This is one of those rare recipes that I just keep coming back to. As much as I love to experiment, this one is a standby. Depending on the season, you can vary the vegetables used to make it more cost-effective. It's a vegetarian dish, but you don't miss the meat in the slightest. If you can find them, use fire-roasted diced tomatoes to really boost the flavor.

Aromatic Couscous & Veggies

3/4 c. orange juice
1/2 c. water
3/4 tsp. salt
1 c. whole-wheat couscous
1 tbsp. olive oil
1 med. zucchini, cut into 1/4-in pieces
1 med. yellow squash, cut into 1/4-in pieces
1 onion, chopped
1 bell pepper, diced
3 garlic cloves, minced
1 tsp. curry powder
1/2 tsp. cinnamon
1/8 tsp. cayenne
1 15-oz can chickpeas, rinsed & drained
1 14-oz can diced tomatoes

Bring the orange juice, water, and salt to boil in a small saucepan. Add couscous, cover, and remove from heat.

Meanwhile, heat oil in a large nonstick skillet over medium heat. Add zucchini, squash, onion, pepper, garlic, curry powder, cinnamon, and cayenne. Cook, stirring frequently, until veggies begin to soften. Add chickpeas and tomatoes; bring to a boil. Reduce heat and simmer, stirring occasionally, until slightly thickened, about 5 minutes.

Fluff couscous and stir into veggie mixture.

Serves 4.
366 cal, 7g fat, 11g fiber

Penne with Peppers and Sausage

Mmm-mmm tasty! It smells wonderful cooking, it pretty easy to throw together, and reheats well. Plus it's good for you. If you can find them, use fire-roasted diced tomatoes. They add greatly to the flavor. Adapted from Weight Watchers online, here is:

Penne with Peppers and Sausage

1 green bell pepper, julienned
1 orange bell pepper, julienned
1 medium onion, thinly sliced
1 garlic clove, minced
1 c. mushrooms, sliced
1 lb. turkey sausage, spicy-Italian flavor
1/8 tsp dried oregano
salt & pepper to taste
1/4 tsp crushed red pepper flakes
14.5-oz can diced tomatoes
3 c. cooked whole wheat penne

Coat a large skillet with cooking spray. Cook pepper, onion, garlic, and mushrooms until almost tender (7-8 minutes).

Remove turkey sausage from casings; add to skillet and brown until no longer pink. Break up with a spoon as it cooks. Add oregano, salt, pepper, and pepper flakes; stir in tomatoes. Simmer until heated through, about 5 minutes.

Gently stir in pasta. If desired, sprinkle with freshly grated Parmesan cheese.

Serves 6

Curried Fruit & Chicken Salad

Lately I've been on a tropical kick - weird, because I've never cared much for pineapple or coconut. I found this unusual chicken salad recipe, adapted it a bit to lower calories, and fell in love. The flavors are complex and the textures are great. This is definitely on my re-make list.

Curried Fruit & Chicken Salad

3/4 c. fat-free mayonnaise
1 tbsp. curry powder
1 tbsp. soy sauce
1 tbsp. lemon juice
4 c. diced cooked chicken
2 c. seedless grapes, halved
1 c. pineapple chunks
1/2 c. water chestnuts (chopped)
1/2 c. coconut
chopped almonds, optional

In a large bowl, whisk together mayonnaise, curry powder, soy sauce and lemon juice. Stir in chicken, grapes, pineapple, and water chestnuts. Chill. Before serving, garnish with coconut & almonds.

Beef Stew

Mmmm... I've had this recipe for years, and it is the ultimate fall stew. Because the original version was stovetop and seriously labor-intensive, I adapted it for the slow cooker. The addition of tapioca gives the broth a nice, thick consistency. It freezes well. If you are lucky enough to have space for one of the really big slow cookers, double the recipe and freeze half for later. It keeps well in the fridge for up to a week, and is a good choice for camping trips.

Beef Stew

1 lb stew meat
2 cans V8 juice
2 tbsp. dry tapioca
1/2 cup choppped onion
2 tbsp. beef boullion granules
2 cloves minced garlic
2 bay leaves
1/2 tsp. basil
1/2 tsp thyme
2 c. sliced carrots (or baby carrots)
3 c. diced potatoes
1 c. diced celery

Combine all ingredients in a slow cooker. Mix well. Cook on low for at least 8 hours. (This will vary, depending on how fast your "slow" cooker cooks! I always let mine go for 10 hours.) Discard bay leaf before serving.

Italian Chicken Soup

I adapted this somewhat from a Taste of Home cookbook. Don't let the long ingredient list fool you - this is simple, down-home cooking - and yet it has an elegance to it that makes it an equally good choice for entertaining or sitting down with a blanket and a book. Sprinkle on some Romano or fresh Parmesan if you like.

Italian Chicken Soup

4 boneless skinless chicken breasts, cooked and shredded
1 tsp. onion powder
1 tsp. garlic powder
4 c. vegetable broth
2 tsp low-sodium chicken bouillon granules
2 bay leaves
1 can (15 oz) petite diced tomatoes, undrained
6 green onions, sliced
½ c chopped fresh parsley (may use dried instead, but decrease amount)
¼ c ketchup
1 tsp dried rosemary, crushed
½ tsp dried basil
2 garlic cloves, minced
½ tsp pepper
2 cans kidney beans, rinsed & drained

In a large Dutch oven, combine spices, broth, tomatoes, parsley, onions and ketchup. Bring to a boil. Reduce heat; leaving cover ajar, simmer for 30 minutes. Add beans and chicken, heat through. Discard bay leaves before serving.

Chicken Crouton Hot Dish

I don't remember where this came from, but it's an easy favorite that I've made at least a half-dozen times - at my house, making anything more than once means it is a keeper. This is comfort food at its finest. Substituting turkey for the chicken is a great alternative, and you can use fat-free sour cream, reduced-fat soup, and "diet" butter without affecting the taste of texture.

Chicken Crouton Hot Dish

14.5 oz can chicken broth
1 can cream of chicken soup
8 oz sour cream
1/2 c. butter, melted
1 14-oz package seasoned stuffing cubes
4 c. shredded cooked chicken

Preheat oven to 375. In a large bowl, whisk together broth, soup, sour cream and butter. Stir in croutons and chicken. Transfer to a greased 9x13 baking dish. Bake, uncovered, for 20-25 minutes.

Veggie Lentil Stew

This is a hoss of a recipe. It looks like a lot of ingredients, and I suppose it is - but it's so easy to put together. It makes a ton, freezes well, and couldn't be healthier. Plus it's incredibly filling, and perfect for a cool autumn day. From the Taste of Home Big Book of Soup cookbook, I give you:

Veggie Lentil Stew

4 c. V8 or tomato juice
2 14.5-oz cans Italian stewed tomatoes (I used diced instead)
1 16-oz can kidney beans, rinsed & drained
1 15-oz can garbanzo beans, rinsed & drained
2 medium carrots, thinly sliced
2 medium potatoes, cubed
1 large onion, chopped
1 green pepper, chopped
1 red pepper, chopped
1 c. dried lentils, rinsed
2 tbsp. minced parsley
2 tbsp. chili powder
2 tsp. dried basil
1 tsp. garlic powder
1 tsp. cumin
1 10-oz package frozen chopped spinach, thawed

TOPPING:
1/2 c. sour cream
1/2 c. plain yogurt
2 tbsp. snipped chives

In a Dutch oven, combine first 15 ingredients. Bring to a boil. Reduce heat; cover and simmer 35-45 minutes, or until lentils and veggies are tender. Stir in spinach; heat through.

Combine topping ingredients and dollop about 1 tbsp on each serving.

Serves 13.

Frito Corn Salad

I had this at a church potluck, and searched all over the web until I found the recipe. I modified it to make it more WW-friendly. It needs no spices - all the flavor comes from the Fritos. Don't ask me how long it will keep in the fridge - I will be surprised if it makes it through tomorrow!

2 c. frozen corn, thawed
1 red bell pepper, finely chopped
1 green bell pepper, finely chopped
1/2 red onion, finely chopped
1 c. reduced-fat Mexican blend shredded cheese
2/3 c. fat-free mayonnaise (or Miracle Whip)
Chili Cheese Fritos

In a medium bowl, mix all ingredients except Fritos. Immediately before serving, measure 1 cup of the Fritos, crush, and stir into the salad. (If you are not eating it all at once, use a little less than 1/4 cup per serving.)

Serves 4-6.

Southwestern Chicken & Bean Salad

Here's another Weight Watchers recipe. Even though the ingredients are very similar to the previous recipe, it has a totally different flavor. This makes them perfect to cook at the same time, especially for weekend cooking. It also keeps well in the fridge.

2 medium scallions, chopped
1/2 medium sweet red pepper, chopped
1/2 medium green bell pepper, chopped
15 oz canned black beans, rinsed & drained
1/2 c. frozen corn, thawed
2 tbsp fresh lime juice
1 tbsp olive oil
8 oz cooked chicken breast (skinless), diced
2 tbsp. reduced-sodium taco seasoning
4 tbsp fresh chopped cilantro (or 2 tsp dried)
4 tbsp. fat-free sour cream

Combine scallions, peppers, beans corn, and chicken in a large bowl; toss until well mixed.

In a small bowl, combine lime juice, oil, taco seasoning, and cilantro. Add to chicken mixture; toss to mix well. Top with sour cream and serve.

Serves 4 (1 1/2 c. salad + 1 tbsp sour cream per serving)
WW points: 5

Tropical Black Beans and Rice

I adapted this from the Weight Watchers website. It is a wonderful, filling vegetarian meal. You will never miss the meat! Cook a large pot of brown rice and keep it separate in the fridge. This will keep for several days and is a good choice for those of you who like to do most of your cooking on the weekend.

Tropical Black Beans and Rice

2 tsp olive oil
1/2 c. red onion, chopped
1/2 c orange juice
1/3 c fresh lime juice
2 tbsp fresh cilantro, chopped (or 2 tsp dried)
1/8 tsp cayenne pepper
1/2 medium red pepper, diced
1/2 medium green pepper, diced
1 medium mango, diced (or papaya, or 20 oz canned pineapple, drained)
2 garlic cloves, minced
15 oz canned black beans, rinsed & drained
3 c. cooked brown rice

Coat a large nonstick skillet with cooking spray. Add oil and heat over medium heat until sizzling. Add all ingredients except beans and rice. Cook, stirring occasionally, until peppers are crisp-tender, about 5 minutes.

Stir in beans. Cook until heated through, about 5 minutes. Serve over rice.

Serves 4 (3/4 c. rice and 1 cup bean mixture)
6 WW points

(The picture shows Canadian bacon, which I threw in because I had it on hand and needed to use it.)

Cinnamon-Orange Turkey Scaloppini

Don't be afraid - the combination of cinnamon and citrus is a delightful one. I served this with spaghetti the night I made it, and put it on a salad the next day. It's a very tasty and healthy way to cook turkey cutlets.

Cinnamon-Orange Turkey Scaloppini

4 6-oz turkey cutlets
1/2 tsp. ground cinnamon
salt & pepper to taste
2 cloves garlic, minced
1 tbsp. canola oil
1/2 c. orange juice
1 tbsp. lemon juice

Combine cinnamon and garlic with salt and pepper; rub over both sides of turkey cutlets. Heat oil in a large skillet over medium-high heat. Add the seasoned cutlets, and fry for 2-3 minutes on each side, until nicely browned on outside, but not fully cooked. Remove from pan and set aside; keep warm.

Pour orange and lemon juices into pan, stirring any bits of food that are stuck to the pan. Bring to a boil and return turkey to pan. Reduce heat to medium, and cook until liquid has reduced by half, 10-15 minutes. Serve cutlets with sauce spooned over.

Spicy Sweet & Sour Beef

I love my one-pot meals! I adapted this from another recipe to better suit my tastes. It's healthy and counts as a Weight Watchers Core recipe. This freezes well.

Spicy Sweet & Sour Beef

1 1/2 c. instant brown rice, uncooked
3/4 lb. lean ground beef
2 tbsp. olive oil
1 onion, chopped in 1/2-in pieces
1 green bell pepper, julienned
1 orange bell pepper, julienned
1 8-oz can water chestnuts, drained and chopped
1 20-oz can crushed pineapple (in juice), drained
1/2 c. soy sauce
1 tbsp. garlic-ginger stir fry sauce
1 tsp. ginger
2 tbsp. rice vinegar
dash cayenne pepper
salt & pepper to taste

Cook rice according to package directions. In a large skillet, cook ground beef. Drain and set aside. Heat oil in skillet and saute onion and peppers until tender.

Stir in water chestnuts, pineapple, soy sauce, garlic-ginger sauce, spices, and vinegar. Bring to a boil; reduce heat to low and simmer until sauce thickens, about five minutes. Stir in rice.