I am putting up a couple of recipes today.  While on this last diet I learned how to cook without oil.  So you will notice many of my recipes do not use oil.  I have gotten some tricks to replace the oil.  Think about it, you don't even taste oil when you are using it just to soften vegetables or heat something.  So you will not miss the oil and may even lose some weight in the process.  One of the things I do use is cooking spray.  You need to be careful when using this as it is easy to over use.  You only need a very light spray just enough so what ever you are cooking doesn't stick.  Depending on what you are making you can also use a small amount of broth or water and some lemon or lime juice.  This will keep you food from sticking and will cook off and not leave your dish soupy.  So keep these tips in mind when making any of the dishes I post.

Black Bean Soup

This soup is really easy to make and only takes a few minutes. I found the original recipe on Recipe Critic and adapted it from that.  This would be great for a meatless Monday.  During the cold months I like to make soups towards the end of the week so that we can have the leftovers for the weekend.  This recipe is zero weight watcher points on the new Freestyle program.  Forgive my picture it, the color is more brown that red.  

Ingredients

​1 medium onion, diced
4 cloves garlic, minced
1 (14.5 ounce) can garlic fire roasted diced tomatoes
4 (15 ounce cans) black beans, (2 undrained and 2 drained and rinsed)
2 (14.5 ounce) cans low-sodium vegetable broth
1 (4 ounce can) diced green chilies
1 cup frozen corn, thawed
1½ teaspoons cumin
½-1 teaspoon chili powder
1 tablespoon fresh squeezed lime juice

Instructions

1. Add two cans of undrained black beans to a food processor and pulse until thickened. Set aside.
2. Spray bottom of large sauce pan with cooking spray.
3. Stir in onion and sauté for 3-4 minutes.
4. Add in garlic and cook for an additional minute.
5. Stir in the tomatoes, all of the black beans, vegetable broth, green chilies, corn, cumin and chili powder.
6. Bring to a simmer and cook for 20 minutes.
7. If the soup is too thick add more chicken broth. If you would like it thicker puree some of the soup in a blender or food processor.
8. Take off of the heat and stir in fresh squeeze lime juice.
9. Season with salt and pepper to taste.
10. Serve immediately with fresh chopped cilantro for serving.

Egg Rolls

I have tried these egg rolls a couple of times and each time they have been great.  There are so many variations that you can do with them.  This recipe makes about 12 - 14 egg rolls.  If you can't use them all at one time they freeze easily.  Just bake them and let them cook completly , once they have cooled place them in the freezer with a little space between each egg roll.  Freeze for about and hour or tow and them place in resealable bags.  If you use white meat chicken or shrimp they are only 1 Weight Watchers Freestyle point per egg roll.

Ingredients
2 cups cooked chicken or shrimp small dice
1 bag cole slaw mix
2 green onions sliced
1 teaspoon garlic minced
1 small can canned water chestnuts, minced
1 can bean sprouts, chopped
Cooking spray
egg roll wrappers
4 teaspoons cornstarch
1 Tablespoon water
1 Tablespoon soy sauce
1 Tablespoon vegetable oil
1 Tablespoon rice vinegar
1/4 teaspoon ground ginger
water for closing wrapper

Instructions

1. Preheat oven to 400˚ and lightly coat a baking sheet with cooking spray.
2. Spray a large saute pan with cooking spray and heat over medium heat. Add cooked meat and vegetables and saute until vegetables start to soften (about 4 - 5 minutes).
3. In a small bowl, whisk together cornstarch, water, soy sauce, vegetable oil, rice vinegar, and ground ginger.
4. Add sauce mixture to pot. Cook 2-3 minutes longer. Remove from heat and let slightly cool.
5. Open egg roll wrappers and keep covered with a damp paper towel while working with them, they tend to dry out quickly.
6. Place wrapper at a diamond shape on your workspace (1 corner pointing toward you).
7. Add 1/3 cup of veggie mixture in the middle of wrapper. Fold side corners in to meet in the middle. Pull bottom corner up over the side corners. Moisten top corner with water and continue to roll up wrapper (try to keep the roll tight). Repeat will all remaining egg roll wrappers.
8. Place egg rolls seam side down on prepared baking sheet.
9. Lightly spray the tops of the egg rolls with cooking spray.
10. Bake for 12 minutes, turn egg rolls over and continue baking an additional 12 minutes or until slightly browned.
    
    

Mexican Burrito Bowl

This recipe is so easy and has so much flavor you will love it.  I like to make it with shrimp but it would work great with chicken or steak as well.  With shrimp or white meat chicken it is 1 Weight Watcher Freestyle point per serving.  There are  4 servings in the recipe. I will update with a picture the next time I make it (it will be soon).

​Ingredients
Cooking spray
1 pound shrimp, peeled and deveined, cut into bite size pieces
1 clove garlic, minced
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
¼  teaspoon paprika
1 teaspoon kosher salt
¼  teaspoon cayenne pepper
1 tablespoon honey
1 cup corn
½ medium onion
1 cup canned black beans, rinsed
¼  cup canned diced green chilis
1 cup grape tomatoes, halved
1 lime, zested and juiced

​Instructions

1. Spray large sauté pan with cooking spray; and heat on medium high.
2. Add onion and garlic to pay and cook until onions begin to soften, about 4 – 5 minutes.
3. Add the shrimp to the pan and cook until they turn pink.  (do not overcook)
4. Add the seasonings to the pan and stir.
5. Add the corn, the black beans and the chilis and stir until well coated.
6. Add in the honey, lime juice, and lime zest and stir.
7. Remove from the heat and add in the tomatoes.

Skinny Chicken or Tuna Salad

So I have been on this diet for 4 weeks and have lost a total of 20 pounds.  One thing I was missing was a chicken or tuna salad.  I decided to come up with something my self and this is terrific.  There is no added fat in it and you won't even miss it. 
0 Weight Watcher points on the new Freestyle program.

Ingredients
1 can or your favorite tuna or chicken
1 tablespoon Dijon mustard
1 teaspoon lemon juice
onion powder
garlic powder

Directions

1. Drain the tuna or chicken
2. Mix all ingredients together

note:  Adjust the the flavor  by adding more Dijon as needed.  I used a little more than indicated in the recipe as I wanted more flavor. 
Also the onion and garlic powders should be added to taste but remember you don't want to overwhelm the flavor with them.

Sea Scallops in mustard sauce

I adapted this recipe from the Weight Not program.   Weight Not is a great weight loss program that you will defiantly lose weight on.  I am not posting the recipe as a weight loss recipe but just as a really good recipe that is even healthy for you.  You have to try this it is super easy.  This makes about 2 portions.
​0 Weight Watcher Points on the new Freestyle program

Ingredients

1 pound sea scallops
1 1/2 packets Stevia
Juice of 3 lemons
6 tbsp Dijon mustard
2 cloves garlic
​Pepper to taste

Directions

1. Combine Stevia, mustard, and lemon juice; set aside
2. Lightly spray skillet with non-stick spray
3. Cook scallops on high until done about 5 minutes depending on the size of your scallops
4. Drizzle sauce on plate and st scallops over sauce.  

Note:  you could even cook the scallops on the grill instead of in a pan.  

Jambalaya 

It is a cold snowy day here and what better way to keep warm than some spicy jambalaya.  This recipe is from my best friend that pass some time ago.  She would make this on winter days while she lived in the Caribbean. 

This dish is really simple to make and can be made ahead of time.  Sometimes I will partially make the jambalaya and allow it to simmer before adding in the rice.  This allows the flavors to blend a little before serving.  You certainly do not have to do that and can make the entire dish and serve as soon as everything is cooked.  Remember it will be better the next day as everything will blend wonderfully.
​12 Weight Watcher Freestyle points you could lighten it up by using turkey sausage or using less sausage.  

Ingredients

1 pound hot Itallian sauasag
1 pound cooked, peeled deviend and cut shimp
​4 Tbls butter
2 Tbls flour
2 onions chopped
1 large green pepper chopped
1 clove garlic
1 large can peeded and diced tomoatoes
1 16oz jar salsa
2 - 3 peeled cut fresh tomatoes
1 tsp oregano
1 tsp basil
​4 cups vegetable broth

Directions
​

1. Cook sausage  ( I like to grill it or cook in the oven first but you could cook it in the pot you are going to cook the remaining items in you will just need to remove and slice)
2. ​Slice sausage and set aside
3. Melt butter and stir in flour
4. Add onions, green pepper and garlic and saute until soft
5. Stir in tomatoes and salsa and cook for about 5 minutes 
6. Add oregano and basil
7. Add sausage
8. At this point, you can allow the mixture to simmer before moving on to the next step but it is not necessary.
9. Add broth and rice, cover and simmer until very little liquid remains (add water if necessary)
10. Cook until rice is cooked about 8 minutes
11. Add in the shrimp at this point.   
12. Continue to cook until shrimp are done (just pink, do not over cook the shrimp)

This dish is great to make ahead a day or two as it allows all the flavors to blend.

Coconut Shrimp

A new trend in appetizers has caught my eye (at least I think it's new as I have been seeing if everywhere),  Coconut shrimp.  If you like coconut and shrimp  this is the bomb.  The shrimp served at restaurants are laden with fat as they are fried.  I came across a recipe from Allrecipes that I  recently adapted and let me tell you they are delicious.  I also came up with a dipping sauce that is the bomb.

Ingredients
1 pound raw peeled deveined shrimp
1/3 cup corn starch
1/2 teaspoon salt
1/2 teaspoon cayenne pepper
2 cups coconut, flaked
2 - 3 eggs beaten
3 tablespoons orange marmalade
1 tablespoon sambal oelek

Directions

1. Preheat oven to 400 degrees
2. Spray baking sheet with non stick spray
3. mix cornstarch, salt, and cayenne pepper in small bowl
4. put coconut in separate bowl and eggs in another bowl
5. dredge shrimp one at a time, into the cornstarch mix, then egg and finally coat with plenty of coconut.
6. Place on baking sheet in single layer
7. Bake at 400 for 20 minutes, turn once half way through.  

Dip
​mix marmalade and sambal oelek together.
​

Potato and leek soup

This time of the year, towards the end of the week, I like to make something that we can eat during the week and have leftover for on the weekend.  As it is getting colder outside, soup is one of my go to's.  This potato and leek soup is a hearty soup that makes great leftovers.

Ingredients
2 tablespoons butter
1/2 onion, chopped
5 - 6 potatoes, cubed
4 cups chicken broth
1 cup fat free half and half
6 ounces cheddar cheese
1 tablespoon dried parsley
1 teaspoon garlic powdeer
salt and pepper to taste

Directions
Melt butter and add in leeks and onions, cook until soft, about 6 - 8 minutes
Add chicken broth and potatoes, simmer until potatoes are just tender, about 25 minutes
Add half and half slowly into the mixture and continue to simmer for about 15 - 20 minutes.  
With an immersion blender pulse a few times, you do not want to break up all the potatoes, just enough to help thicken the soup.
Add remaining ingredients and stir.  
Once cheese has melted and incorporated into the soup, serve.
​

Mom's nut rolls

My mom makes the best nut rolls, but I have never made them.  So this year I finally asked her how she makes them and tried to replicate them.  Since she doesn't have a written recipe I had to try to figure out what amounts to use.

Mom makes her own bread dough but I opted to use frozen dough.

Ingredients
1 loaf ​frozen bread dough
2 cups chopped nuts (either walnuts or pecans)
3/4 cup sugar
1/2 cup butter

Directions:

1. Thaw bread dough in refrigerator overnight
2. Remove dough from refrigerator and let rise for 1 hour
3. Mix nuts and sugar
4. Roll out dough in a long rectangle
5. Spead softened butter o n dough
6. Sprinkle nut/sugar mixture on top
7. Roll dough with butter and nut mixture into a log and let rise for 1 hour
8. Bake at 350 for 

Bourbon Balls

Just in time for the holidays, these bourbon balls pack a punch and are delicious.  I make them ahead of time and freeze.  They are nice to keep on hand for quick get  togethers.  They are very rich you can only eat one at a time (two sometimes).  You will love them if you do try them.  

2 sleeves or about 12
1 cup
1/2 cup
5 tbsp.
3/4 cup
​1 cup

​3/4 cup
1 tsp. 

graham crackers, crushed

​ brown sugar
 butter, melted
bourbon whiskey (I use Chevis Regal)
chocolate chips
melting chocolate (may need more depending on how heavy you coat your balls)
walnuts or pecans, crushed
vanilla extract

1. In a small bowl or glass jar, add the mixed nuts and bourbon. Cover with lid or plastic wrap and let sit overnight.
2. Combine the butter, sugar, and vanilla until sugar is dissolved. Add in the crushed graham crackers, vanilla, chocolate chips, walnuts, and remaining bourbon.
3. Freeze for 30 minutes or until firm enough to roll.
4. Form mixture into small balls, place in the freezer for about 30 minutes.
5. Coat the balls in melted chocolate 

​Apple Pie

I don't make many pies so I make this as easy on my self as possible.  I have two worries when making pies, is the crust going to be to tough and will the pie be watery.  My solution for the crust is to use premade crust.  It saves time and no worries about bad crust.  Frankly, why not use premade items if it make sense for you.  I feel no shame at all.  If you are worried about a watery filling just put in a little corn starch in the filling.  That helps to thicken it up.  I didn't use the corn starch for the apple pie though.  So here is my pie recipe which I will also post in my recipe section.  

Ingredients:
1 box refrigerated pie crust (it should have 2 crusts in and you will need both)
3 - 4 apples of your choice.  I used Stamen as that was what was in season but there are a lot of other varieties that work great.
3/4 cup sugar
1 tsp cinnamon
butter

Directions:
Take crust out of fridge and let sit while you are peeling and cutting the apples.
Peel, core, and slice apples
Combines 3/4 cup sugar and one tsp of cinnamon together
sprinkle sugar mix over the apples and tossed
Dump apple mix in in the pie shell
Top with a few dabs of butter on top of apples (you don't need to use much)
Place the top crust on, cut slits to let the moisture escape
Bake for 1 hour at 425.  

​​Applesauce

This is even easier than the pie (no crust)  There are a ton a applesauce recipes out there and they are all about the same.  I just threw the basic ingredients together don't worry to much about the amounts.  If you want to jazz it up you can add ingredients like cranberries of other seasonings.


Ingredients:

12 - 14 Apples* (you can mix varieties) 
3/4 cup sugar (you may want more sugar depending on your tastes)
1 tsp cinnamon
1/2 cup apple cider (canuse water if you don't have cider)

Peel and chop the apples (a rough chop is good enough). 
Throw them in a large pot 
Add 3/4 cup sugar, 1 tsp cinnamon and apple cider   
Cook until softened
Mash with an immersion blender or food processor until you get the consistency you like. 

* if you don't have that many apples just reduce the amount of sugar and cinnamon to coincide with what you have.  
After that I followed my local extension service recommendations of processing times for canning.  It was really that simple.  You don't have to be exact about the amount of sugar or cinnamon for either of these recipes.