Low Cal Thai Peanut Sauce from Dr. Gourmet

Remember my love for farmers’ markets?

Everything on this platter (except the seafood, of course) is fresh from the market, including this amazing head of radicchio

The radicchio at my local grocery store is small and compact, not leafy with amazingly deep colors. I like this variety much better. It’s not nearly as bitter.

radicchio

radicchio

Dr. Gourmet's Thai Peanut Sauce

Dr. Gourmet’s Thai Peanut Sauce

Wait! There’s more! Read on for the recipe . . .

Sweet and Sour Salmon Filets with Kelp Noodle Stir Fry

One of the best decisions I’ve made in recent years was to earn a certification in nutrition and wellness. And while I can’t say the economy of my household allows me to change careers, it’s certainly improved my life and expanded my creativity in the kitchen.

Years past, I wouldn’t have taken a second look at the packages of kelp noodles sitting on the store shelves, much less have any idea what they were or how to use them.

Kelp Noodles

Wait! There’s more! Read on for the recipe . . .

Walnut and Basil Pesto

Don’t you get tired of thinking that you can’t eat something because it has too much fat, and too many calories? I do!

Basil Pesto

Sunday we had the family over for a panini feast. My darling daughter wanted chicken and pesto. Pesto? How to make a light pesto, I wondered.

My daughter, son’s girlfriend,and I are always looking for ways to have our favorite foods lightened up, so Kieran suggested we cut the olive oil with water.

Great idea! This pesto is considerably lighter in calories, and uses heart healthy walnuts to give it a bit of a nutrition boost too.

Forgive the lack of a good picture, we were having too much fun and I forgot to take one! :)

Happy, healthy cooking!

Light Walnut and Basil Pesto

Makes 16 servings, 1/8 cup each.

Ingredients

  • 4 cups basil
  • ½ cup walnuts, toasted
  • 1 tablespoons olive oil
  • ½ cup water
  • ½ cup parmesan cheese
  • 2 cloves garlic, minced

Instructions

  1. Toast walnuts in oven at 350 for 10 minutes until fragrant. Watch carefully to avoid burning.
  2. Using food processor add basil, walnuts, garlic and cheese and pulse to combine. Drizzle in olive oil and pulse again to combine.
  3. Drizzle in water until pesto has a nice and creamy texture.
http://motherrimmy.com/light-walnut-and-basil-pesto/

What’s good for me in this dish?

Basil is high in vitamin k, a vitamin that aids liver function and bone formation. It also contains iron, calcium, vitamin A and fiber. The flavonoids in basil provide powerful cellular protection. The volatile oils in this herb have anti-bacterial properties, as well as anti-inflammatory effects.

Walnuts are very high in omega 3 fatty acids, manganese, copper and tryptophan. Omega 3 fatty acids contribute to a healthy heart. They are known to lower bad LDL cholesterol levels, and raise good HDL cholesterol levels; as well as improve and control high blood pressure.

Calories: 43
Total Fat: 3.61g
Cholesterol: 1mg
Sodium: 42mg
Total Carbs: 0.76g
Dietary Fiber: 0.37g
Sugars: 0.06g
Protein: 2.10g

Old Weight Watchers Points 2

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com I am not a licensed nutritionist, nor a medical professional, and do not mean this information as medical or nutrition advice. See your medical professional if you have questions regarding your nutritional needs.

Light Walnut and Basil Pesto on Foodista

Savory Stuffed Chicken Breasts with Artichoke and Herb Salad

Healthy cooking really isn’t all that difficult.

Take this recipe I modified from Real Simple Magazine. It’s a light and healthy chicken recipe to begin with, but I wanted more. More color so I could keep my commitment to my cooking with color challenge, and more flavor.

This is what I did . . .

Rather than grill in a grill pan, since chicken breasts don’t have a lot of fat, I cooked them in a non-stick pan so I could pick up all those savory bits in a pan sauce.

Then I added an herb salad with a few of the artichokes (I had a 13 oz can of artichokes on hand), tomatoes, parsley and a little lemon for a really fresh flavor!

This recipe is a beautiful example of a healthy, light, tasty meal.

Happy cooking!

Savory Stuffed Chicken Breasts with Artichoke and Herb Salad

4

Ingredients

  • * 1 14-ounce jar artichoke hearts, drained and chopped
  • * 2 tablespoons grated Parmesan
  • * 2 tablespoons fresh thyme leaves
  • * 4 6-ounce boneless, skinless chicken breasts
  • * 2 tablespoons plus 1 teaspoon extra-virgin olive oil
  • * kosher salt and pepper
  • * 2 shallots, thinly sliced
  • * 1 tablespoon red wine vinegar
  • * 1 cup vegetable broth
  • * 1/2 cup white wine of choice
  • * 1 small clove garlic minced
  • * 4 cups bagged herb salad mix
  • * 2 tbs parsley minced
  • * 2 cups chopped tomatoes
  • * half a lemon, juiced

Instructions

  1. 1. Mix the artichokes, Parmesan, and 1 tablespoon of the thyme in a small bowl.
  2. 2. Cut a 2-inch pocket in the thickest part of each chicken breast. Stuff a quarter of the artichoke mixture into each pocket. Rub the chicken breasts with 1 teaspoon of the oil and season with 3/4 teaspoon salt and 1/4 teaspoon pepper.
  3. 3. Heat a non-stick skillet to medium with 1 tbs olive oil. Cook the chicken, turning once, until cooked through, 6 to 7 minutes per side.
  4. 4. Remove chicken from pan.
  5. 5. Add one shallot, vegetable or chicken broth, wine and garlic to pan and reduce for 15 minutes or until 3/4 of a cup in volume.
  6. 6. Toss herb salad with tomato, remaining shallot, parsley, remaining olive oil and juice of 1/2 lemon.
  7. 7. Slice chicken breasts in half and pour pan sauce on top. Serve with salad.
http://motherrimmy.com/savory-stuffed-chicken-breasts-with-artichoke-and-herb-salad/

What’s good for me in this dish?

Artichokes are low in saturated fat, cholesterol and sodium, and a good source of Thiamin, Niacin and dietary fiber. A natural diuretic and digestive aid.

Tomatoes provide a great source of vitamins C, A and K. Not to mention the antioxidant and cancer preventing benefits of Lycopene.

Lean chicken breasts are a complete protein, with less saturated fat than beef. Chicken also has cancer protecting B vitamins, including Niacin and B6 for energy.

Servings: 4
Amount Per Serving
Calories: 386
Total Fat: 9.25g
Cholesterol: 100mg
Sodium: 363mg
Total Carbs: 25.13g
Dietary Fiber: 12.05g
Sugars: 6.38g
Protein: 45.83g
Weight Watchers Points 8

If you’re looking for more healthy and low calorie Weight Watchers recipes, check out my Recipe page. You’ll find hundreds of recipes that include nutrition information and Weight Watchers points. 

And don’t forget to visit my Facebook page, follow me on Twitter, or check out my Pinterest boards. I love to hear from you, and share my recipe finds from around the web. 


This site contains affiliate links that help me maintain this blog, and meet my strict standards for quality content. Copyright Notice: Mother Rimmy’s Cooking Light Done Right’s images and original content are copyright protected. Do not publish these materials without written permission.

Lightened Up Green Goddess Dressing

What do you do with a very ripe avocado? I made Green Goddess salad dressing.

Typically, this dressing is higher in fat and calories, but I’ve lightened it up and still kept it tasty. The recipe below is modified from the original recipe on Cooks.com. Be sure to use fresh lemon juice and parsley. It really makes a difference!

Lightened Up Green Goddess Dressing

10 servings – 2 tablespoons each

½ medium avocado, Pitted and peeled
½ cup fat free mayonnaise
1 clove garlic, grated
⅛ cup scallions , finely chopped
1 tablespoon parsley, minced
½ tablespoon lemon juice
½ teaspoon vinegar
½ teaspoon salt
¼ cup fat free sour cream
Blend all ingredients except sour cream until smooth. Fold in sour cream.

Nutrition Information

Calories: 34
Total Fat: 1.72g
Cholesterol: 1mg
Sodium: 225mg
Total Carbs: 4.35g
Dietary Fiber: 1.15g
Sugars: 1.76g
Protein: 0.60g

Weight Watchers Points 1

Easy Avocado Sour Cream For Your Next Mexican Dish

This easy avocado dressing is the perfect topping for any Mexican inspired recipe. But we loved it best with these easy stuffed peppers, with fresh corn and beans.

Avocado Sour Cream

4

Ingredients

  • ½ cup light sour cream
  • ½ small avocado, smashed
  • ½ tablespoon fresh lime juice
  • 1 tablespoon fresh cilantro, chopped

Instructions

  1. Mix ingredients together and serve.
http://motherrimmy.com/avocado-sour-cream/

Nutrition Information

Calories: 84
Total Fat: 6.38g
Cholesterol: 10mg
Sodium: 21mg
Total Carbs: 5.01g
Dietary Fiber: 2.13g
Sugars: 0.98g
Protein: 1.85g

Weight Watchers Points 4


This site contains affiliate links that help me maintain this blog, and meet my strict standards for quality content. Copyright Notice: Mother Rimmy’s Cooking Light Done Right’s images and original content are copyright protected. Do not publish these materials without written permission

Super Easy Fruity Glazes, Barbecue Sauces, and Salad Dressing Ideas

One of my favorite ways to create glazes, barbecue sauces and salad dressings is with real fruit jams, or sugar free marmalades.

Glazed Chicken

You can create your own amazing barbecue sauces and tasty glazes by taking this easy advice . . .

  • Apricot, peach and orange marmalades added to your favorite barbecue sauce really kicks it up a notch.
  • Top grilled salmon, chicken or pork with orange marmalade thinned out with fresh squeezed orange juice, chopped garlic, and a pinch of red pepper.
  • Make an easy salad dressing with olive oil, Dijon mustard, cider apple vinegar, and all fruit blackberry or raspberry jams.

Try out different combinations with your favorite herbs, garlic and onion. You can’t go wrong!

Horseradish Sauce

I love this sauce. You could use the sauce for just about any seafood. It also pairs well with steaks.

1 small container nonfat plain Greek yogurt (thicker and creamier)

1/4 cup chives sliced

1 tbs fresh lemon juice

2 tbs horseradish sauce (check the container, many are high in calories, this sauce is only 1o calories per serving)

3 tbs light mayonnaise

Blend ingredients and let sit for a few minutes to blend flavors.

Nutrition Facts

Calories 30
Total Fat 1g
Saturated Fat 0g
Cholesterol 2mg
Sodium 22mg
Carbohydrates 3g
Fiber 0g
Sugar 2g
Protein 1g

WW Points 1