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.

Chunky Veggie Toss

The beauty of a recipe like this is that you can adapt it to suit your personal tastes. Change the veggies to your heart's content. It does taste better as the flavors have time to meld, and will last for a few days in the fridge.

Chunky Veggie Toss

1 yellow bell pepper
1 cucumber
1 red onion
1 head broccoli
1 pint cherry tomatoes, halved
2 tbsp. olive oil
2 tbsp. white wine vinegar
1 tbsp. dried parsley flakes
dash garlic powder
salt & pepper to taste

Cut pepper, cucumber and onion into 1/2-inch pieces. Divide broccoli into small pieces. In a large bowl, combine all ingredients and toss well. Refrigerate immediately.

Tex-Mex Sweet & Red Potato Salad

This yummy salad recipe hails from the Weight Watchers Turnaround cookbook. It's delicious warm or cold. If your oven doesn't always cook evenly, I recommend boiling the potatoes for five minutes before roasting.

Tex-Mex Sweet and Red-Potato Salad

1 lb. new potatoes, cut in 1 ½ inch cubes
1 lb. sweet potatoes, peeled and cut in 1 ½ inch cubes
4 tsp. olive oil
2 onions, chopped
6 tbsp. fat-free mayonnaise
3 tbsp. chopped fresh cilantro
1 tsp. grated lemon zest
½ tsp. salt
½ tsp. cumin
¼ tsp. coriander
1/8 tsp. cayenne

Preheat oven to 425. Spray a large jelly-roll pan with nonstick spray. Combine the red and sweet potatoes with 2 tsp of oil in a large bowl; arrange in a single layer in the pan. Roast, tossing occasionally, until well browned and tender, 35-40 minutes. Transfer to a large bowl.

Meanwhile, heat remaining 2 tsp. oil in a large nonstick skillet over medium heat. Add onions and cook, stirring occasionally, until golden and tender, 12-15 minutes. Transfer to bowl with potatoes. Combine mayonnaise, cilantro, lemon zest, salt, cumin, coriander, and cayenne in a small bowl. Add to the potato mixture and mix well. Serve warm or at room temperature.

Crockpot Salsa Chicken

I love easy recipes, and it's hard to beat a slow cooker for easy cuisine. I had it in the crockpot in less than five minutes, and for a busy week like this one has been, little could make me happier. Even better - this is a good-for-you concoction that even the kidlets should enjoy.

Crockpot Salsa Chicken

4 boneless skinless chicken breasts
1 package taco seasoning
1 c. salsa
1 can 98% fat-free cream of chicken soup
1/2 c. reduced-fat sour cream

Place chicken in crockpot (you may have to cut it in large chunks to make it fit). Sprinkle taco seaoning over chicken. Pour in salsa and soup. Cook on low for 4-8 hours (time will depend on how fast your crockpot cooks). When chicken is done, remove from pot and shred. Return to sauce, stir in sour cream, and cook for 15 minutes more. Serve with rice.

Serves 4-6

Tangy Mexican Couscous

I love it when an experiment goes well. I've had a ton of couscous (special ordered from my Weight Watchers days), so I am frequently looking for ways to use it. This is a simple, healthy, and tasty dish. Feel free to adjust spices as desired - I'm the kind who never measures spices. Add black beans for even more nutrients. You can use any veggies you like, and if you prefer a more muted lime flavor, reduce the lime juice to 1/4 c. and increase the water to 1 cup.

Tangy Mexican Couscous

1 red bell pepper
1 yellow bell pepper
1 onion
1 zucchini
1/2 tsp. cumin
1/2 tsp. chili powder
1/2 tsp. cilantro
1/2 tsp. oregano
salt & pepper to taste
1 tbsp. olive oil
3/4 c. water
1/2 c. lime juice
1 c. couscous
1 carton cherry tomatoes, quartered

Dice vegetables into 1-inch pieces. In a bowl, toss with spices and olive oil. Spread on a baking sheet lined with foil and bake for 25 minutes at 400 degrees.

When vegetables are nearly done, bring water to a boil in a medium saucepan. When boiling, add lime juice and couscous. Cover and let sit for 5 minutes.

Add tomatoes to a large bowl and toss with cooked veggies. With a fork, fluff couscous and mix with vegetables. Serves 4.

Curried Chicken Salad

This is a favorite of mine, especially in the summer heat. I like to use rotisserie chicken (skin removed) - there is a great variety of flavors, and you don't have to heat up the kitchen to use it. The combination of grapes, carrots and celery make it a refreshing and tasty lunch. If you like, add a tablespoon of chopped pecans. I adapted this recipe from a Weight Watchers cookbook.

Curried Chicken Salad with Grapes

2 c. shredded cooked skinless chicken breast
20 small seedless grapes, halved
1 carrot, coarsely grated
1/2 celery stalk, thinly sliced
1 tbsp. chopped parsley
1 tbsp. fresh lemon juice
1/2 onion, grated
1/4 - 1/2 c. plain fat-free Greek-style yogurt
1/4 c. reduced-fat Miracle Whip
1 tsp. curry powder
1/2 tsp. salt
1/4 tsp. fresh ground black pepper
4 c. mesclun salad greens

Combine chicken, grapes, carrot, celery, parsley, and lemon juice in medium bowl.Combine onion, yogurt, curry powder, salt, and pepper in small bowl. Pour over the chicken mixture and toss to combine. Divide mesclum among 4 salad plates and top with chicken salad. Serves 4.

PER SERVING: 171 cal, 4g fat, 2g fiber. 3 WW pts