Cajun Quiche in a Rice Crust

D made this. He said it was really easy. We both liked the rice crust but thought the "inside" was a bit bland. It needs spice. Portion size was nice

We had with spinach/mushroom salad.

Cajun Quiche in a Rice Crust

If you don't have cooked rice on hand, use boil-in-a-bag rice (such as Success Rice) and follow the microwave directions. Cool the rice slightly before adding egg. Total time: 45 minutes.

Crust:
2 cups cooked long-grain white rice, cooled
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon salt
1 large egg
Cooking spray
1/4 cup (1 ounce) reduced-fat shredded cheddar cheese

Filling:
1/2 cup prechopped onion
1/2 cup prechopped celery
1/2 cup prechopped red bell pepper
1 teaspoon bottled minced garlic
3 ounces andouille sausage or kielbasa, chopped (about 2/3 cup)
3/4 cup egg substitute
1/4 cup plain fat-free yogurt
1/4 teaspoon salt
1/4 teaspoon hot pepper sauce (such as Tabasco)
2 large egg whites
1/4 cup (1 ounce) reduced-fat shredded cheddar cheese

Preheat oven to 375°.

To prepare crust, combine rice, garlic powder, onion powder, 1/2 teaspoon salt, and 1 egg. Spread mixture into the bottom and up sides of a 9-inch pie plate coated with cooking spray. Sprinkle bottom of crust evenly with 1/4 cup shredded cheddar cheese.

To prepare filling, heat a medium nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion and the next 4 ingredients (through sausage); sauté 5 minutes. Spoon mixture evenly into prepared rice crust. Combine the egg substitute, fat-free yogurt, salt, hot pepper sauce, and egg whites; stir with a whisk until well blended. Pour egg substitute mixture over sausage mixture. Sprinkle with 1/4 cup shredded cheddar cheese. Bake at 375° for 30 minutes or until the center is set. Let stand 5 minutes before serving.

Yield: 4 servings (serving size: 1 wedge)

CALORIES 291 (32% from fat); FAT 10.3g (sat 4.5g,mono 3.7g,poly 1.6g); IRON 2.8mg; CHOLESTEROL 79mg; CALCIUM 181mg; CARBOHYDRATE 29.4g; SODIUM 623mg; PROTEIN 19.5g; FIBER 0.9g

Cooking Light, JANUARY 2006

Oven-Roasted Green Beans

This should be one of those "duh" recipes. However, D grew up hating green beans and I grew up thinking they were from a can, and we both only knew how to make them by boiling them to death. We first had these one Thanksgiving.

If you half the recipe and say it is 4 servings, it comes out to 1 point apiece.

Last night we had them with Chicken with Brie, Red Peppers and Green Onions.

Oven-Roasted Green Beans

Photo by ALB

This easy side dish adds color to the meal, and you can roast it at the last minute while you finish setting the table.

2 pounds green beans, trimmed
4 teaspoons extravirgin olive oil
1 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
Preheat oven to 425°.
Place a jelly-roll pan in oven for 10 minutes. Place beans in a large bowl. Drizzle with oil; sprinkle with salt and pepper. Toss well to coat. Arrange green bean mixture in a single layer on preheated baking sheet. Bake at 425° for 8 minutes or until crisp-tender.
Yield: 12 servings (serving size: about 2/3 cup)

CALORIES 37 (39% from fat); FAT 1.6g (sat 0.2g,mono 1.1g,poly 0.2g); IRON 0.8mg; CHOLESTEROL 0.0mg; CALCIUM 29mg; CARBOHYDRATE 5.5g; SODIUM 196mg; PROTEIN 1.4g; FIBER 2.6g

Cooking Light, NOVEMBER 2005

Southwest Vegetable Saute

I made this. I adapted it from Betty Crocker (I didn't use pattypan squash).
Servings were really big.

Southwest Vegetable Saute

main meals
POINTS® Value: 2
Servings: 4
Level of Difficulty: Easy

Ingredients
1/4 cup Country Crock Margarine with calcium
1 cup onion(s)
5 clove garlic clove(s), finely chopped
1 medium zucchini
2 small yellow summer squash
2 cup chayote fruit
1 large sweet red pepper(s)
1 tsp table salt
1/2 tsp red pepper flakes

Instructions
Melt Margarine in pan over medium-high heat.
Add onion and garlic and cook until onion is tender.
Add everything else until the veggies are crisp tender.

Skillet Fillets with Cilantro Butter

These were very easy. A little bit on the plain side. But good for the day before you weigh in.
We had with rice and Southwest Vegetable Saute.

Skillet Fillets with Cilantro Butter

Any mild white fish such as cod, flounder, or orange roughy would also be delicious in place of tilapia. Serve these brightly flavored fillets with sautéed spinach or a green salad

1/4 teaspoon salt
1/4 teaspoon ground cumin
1/8 teaspoon ground red pepper
4 (6-ounce) tilapia fillets
Cooking spray
1 lemon, quartered
2 tablespoons butter, softened
2 tablespoons finely chopped fresh cilantro
1/2 teaspoon grated lemon rind
1/4 teaspoon paprika
1/8 teaspoon salt

Combine first 3 ingredients; sprinkle over both sides of fish. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Coat both sides of fish with cooking spray; place in pan. Cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fish on a serving platter; squeeze lemon quarters over fish.

Place butter and remaining ingredients in a small bowl; stir until well blended. Serve with fish.

Yield: 4 servings (serving size: 1 fillet and about 2 teaspoons cilantro butter)

CALORIES 194 (32% from fat); FAT 6.9g (sat 3.1g,mono 2.5g,poly 0.6g); IRON 0.7mg; CHOLESTEROL 88mg; CALCIUM 32mg; CARBOHYDRATE 1.2g; SODIUM 354mg; PROTEIN 30.5g; FIBER 0.2g

Cooking Light, JANUARY 2006

Creamy Seafood-Parmesan Pasta

This is from a CL Cookbook...Something about being fast or meals in minutes. I made it. It is 7 points.
I like it a lot. We had with a Caesar Salad.

Creamy Seafood-Parmesan Pasta

6 oz uncooked egg noodles
Cooking Spray
8 oz Sea Scallops (the little ones)
1/2 lb. Shrimp, peeled and deveined
2 cloves of garlic (I used 4)
1 tsp Old Bay (I used 2)
1/2 C fat-free half and half (I used 2% milk)
2 TBSP Brummel and Brown (I used Country Crock)
1/2 C green onions
1/4 C parmesan cheese

1. Cook noodles according to directions.

2. In large pan, spray Pam and heat.

3. Pat dry the scallops. Dump the scallops, shrimp, Old Bay and garlic in pan and cook until done, about 5 minutes., stirring often. Add the half and half, the Brummel and Brown, and the green onions. Stir until the "butter" is melted.

4. Drain the noodles, and add them and the cheese to the pan. Mix everything together.

Serving Size: 1.25 C
7 points

Linguine with Garlicky Clams and Peas

This was ok. We still like the Red Sauced Clam Pasta thing better. This was light, and left me wanting more, even though I was full.

Had with a spinach salad.

Linguine with Garlicky Clams and Peas

Fresh linguine from the supermarket's refrigerated section cooks quickly, so this dish comes together in a flash. Crusty bread and a tossed green salad will round out the meal.

1 (9-ounce) package fresh linguine (we used dry linguine)
2 tablespoons olive oil
1 1/2 teaspoons bottled minced garlic
3 (6 1/2-ounce) cans chopped clams, undrained
1 cup organic vegetable broth (such as Swanson Certified Organic)
1/4 cup dry white wine
1/4 teaspoon crushed red pepper
1 cup frozen green peas
1/2 cup (2 ounces) preshredded Parmesan cheese
2 tablespoons chopped fresh basil

Cook pasta according to package directions, omitting salt and fat. Drain; keep warm.

Heat oil in a large nonstick skillet over medium-high heat. Add garlic to pan; sauté 1 minute. Drain clams, reserving clams and 1/2 cup juice. Add reserved clam juice, broth, wine, and pepper to pan; bring to a boil. Reduce heat, and simmer 5 minutes, stirring occasionally. Add clams and peas to pan; cook 2 minutes or until thoroughly heated. Add pasta to pan; toss well. Sprinkle with cheese and basil.

Yield: 4 servings (serving size: 1 1/2 cups pasta mixture, 2 tablespoons cheese, and 1 1/2 teaspoons basil)

CALORIES 368 (29% from fat); FAT 11.9g (sat 3g,mono 6.9g,poly 0.9g); IRON 1.9mg; CHOLESTEROL 24mg; CALCIUM 166mg; CARBOHYDRATE 46.5g; SODIUM 961mg; PROTEIN 19.8g; FIBER 4.3g

Cooking Light, JUNE 2007

Shrimp Diablo

OK, I really liked the taste of this. Spicy! D said it was easy to make.
Changes we would make...Add another can of tomatoes, as it was not really saucy...use little shrimp so we would get it in each bite.
Good size portion.
We had with Caesar Salad.

Shrimp Diablo

Crushed red pepper and chili paste with garlic add heat to the saucy shrimp.

8 ounces uncooked angel hair pasta
2 teaspoons vegetable oil
1 pound peeled and deveined large shrimp
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon bottled minced garlic
1 1/2 tablespoons chile paste with garlic
1 teaspoon ground cumin
1 (14.5-ounce) can diced tomatoes, undrained
1/2 cup chopped fresh parsley
1/2 teaspoon crushed red pepper

Cook pasta according to package directions, omitting salt and fat.

While pasta cooks, heat oil in a large nonstick skillet over medium-high heat. Sprinkle shrimp with salt and black pepper. Add the shrimp to pan, and cook 1 minute on each side or until done. Remove shrimp from pan.

Add garlic to pan; sauté 1 minute. Add chile paste, scraping pan to loosen browned bits. Add cumin and tomatoes; simmer 10 minutes, stirring occasionally. Remove pan from heat. Stir in shrimp, parsley, and red pepper. Toss with pasta.

Yield: 4 servings (serving size: 2 cups)

CALORIES 332 (15% from fat); FAT 5.5g (sat 0.7g,mono 0.8g,poly 2.1g); IRON 5.3mg; CHOLESTEROL 172mg; CALCIUM 95mg; CARBOHYDRATE 40g; SODIUM 933mg; PROTEIN 31.4g; FIBER 3.2g

Cooking Light, JUNE 2003