Posts Tagged ‘4 points plus’

Honey Mustard Apple & Broccoli Salad – 100% Simply Filling plus 1 WPA (4 Points Plus)

Honey Mustard Apple & Broccoli Salad – 100% Simply Filling plus 1 WPA (4 Points Plus)

Serves 3

Honey Mustard Broccoli & Apple Salad

Ingredients

  • 1 1/2 Tbsp whole grain mustard
  • 1 Tbsp honey
  • 1 Tbsp apple cider vinegar
  • 1/2 Tbsp olive oil
  • salt and pepper to taste
  • 1/2 lb broccoli, shopped
  • 1 apple, thinly sliced
  • 1 Tbsp roasted salted sunflower seeds

Instructions

  1. Blanch or steam broccoli for a few ins until bright green and just tender.  Run under cool water immediately and let drain.
  2. In a large bowl whisk together mustard, honey, vinegar, olive oil, salt and pepper.
  3. Add the broccoli, apples and sunflower seeds.  Toss together and let chill for at least 15 mins before serving.

Recipe from The Slender Kitchen

 

Brown Sugar Pork Cutlets – 4 Points Plus – Simply Filling +1WPA

Brown Sugar Dijon Pork Cutlets – 4 Points Plus – Simply Filling +1WPA

Dijon POrk Cutlets

Serves 3

  • 3/4 lb lean, boneless pork chops (3 x 4oz)
  • 2 Tbsp Dijon mustard
  • 2 Tbsp brown sugar
  • 1 Tbsp apple cider vinegar
  • 1/2 tsp red pepper flakes
  • 1/6 cup water

Pound out pork chops until they are about 1/4″ thick.

Whisk together mustard, sugar, vinegar and red pepper flakes.

Place the pork in a shallow dish and coat with 1 Tbsp of the mustard mixture.  Let marinade for about 15 mins.

Heat a skillet over medium-high heat.  Spray with cooking spray.  Add the pork and cook for 4 mins.  Flip over and add the remaining mustard sauce on top of the pork.  Cook for 3 mins more.

Leaving the pork in the pan, add the water and let the sauce thicken for 1-2 mins.

Coat the pork one last time with the mustard sauce and serve.  Using any remaining sauce on top.

Recipe from the Slender Kitchen.

Asian BBQ Pork Tenderloin (4 Points Plus)(SF + 1WPA)

Asian BBQ Pork Tenderloin (4 Points Plus)(SF + 1WPA)

Serves 2

  • ½ lb Pork Tenderloin, trimmed of all fat
  • 1 Tbsp Brown Sugar
  • 1/3 tsp Chinese 5 Spice
  • ½ Tbsp Steak Seasoning
  • 1/8 cup Hoisin Sauce

Preheat oven to 450 degrees.

Mix together the brown sugar, Chinese 5 Spice and steak seasoning.  Rub all over the pork.

Asian Pork Tenderloin 2Asian Pork Tenderloin 1

Spray a baking dish with cooking spray.  Place the pork tenderloin on the dish and cook for 10 mins.

Baste the pork with the Hoisin Sauce and cook for an additional 15 mins.

Let rest and slice thin.

Honey Balsamic Chicken (4 Points Plus)

Honey Balsamic Chicken (4 Points Plus)

Serves 2

  • 1 ½ tsp dried Rosemary
  • 1 lb Chicken Breasts cut into 4 x 4oz pieces
  • Salt and Pepper
  • 1 tsp Olive Oil
  • 1 Tbsp Honey
  • 1 Tbsp Balsamic Vinegar

Season the chicken with rosemary, salt and pepper.

Heat the oil in a non stick skillet over medium heat.  Add the chicken and cook for 6-8 mins per side or until cooked through.

Remove the chicken and set aside.  Reserve 2 pieces for dinner tomorrow.

Add the honey and balsamic vinegar to the pan.  Cook for 1 minute and then pour over 2 pieces of chicken.

Traditional Irish Soda Bread (3 Points Plus)

Traditional Irish Soda Bread (4 Points Plus)

Makes 1 Loaf – Cut into 12 Wedges

Traditional Irish Soda Bread

 

  • 2 cups All Purpose Flour
  • 2 cups Whole Wheat Flour
  • 1 Tbsp Sugar
  • 1 tsp Baking Soda
  • 1 tsp Salt
  • 2 cups 1% Buttermilk

In a large bowl whisk together sugar, baking soda and salt.  Make a well in the middle of the flour and add the buttermilk, all at once.

Use your hands to mix buttermilk into flour to form a soft dough.  Turn dough onto lightly floured surface.  Gently knead just a few times to make a smooth ball.

Place loaf onto parchment-lined or greased baking sheet.  With sharp knife, score a large “X” on the top of the dough.

Bake in the centre of the oven for about 35 mins.

The loaf is done when browned and sounds hollow when tapped on the bottom.  Serve warmed with butter and honey.

Spotted Dog Variation

Add 1 cup of raisins or currants and 1 tsp Caraway Seeds to the flour.

Hippie Hash (4 Points Plus)

Hippie Hash (4 Points Plus)

Serves 3

  • ½ Onion, sliced thin
  • 1 large Red Potato
  • 2-3 garlic cloves, minced
  • 1 medium zucchini, diced
  • 1 Red Pepper, diced
  • 1 cup Broccoli, diced
  • 2 tsp Olive Oil
  • ¼ tsp Red Pepper Flakes
  • Salt and Pepper

Heat 1 tsp Olive Oil in a skillet over medium heat.  Add the onions and let cook for 10-15 mins until softened and just beginning to caramelize.  Season with salt and pepper.  Set aside in a large bowl.

Hippy Hash 1

Meanwhile par cook the red potato in the microwave.  Pierce the potato with a fork and place on a microwave safe container.  Microwave on high for 6 mins or until potato is just cooked through.  Chop into smaller pieces.

Add the remaining 1 tsp Olive Oil to the skillet with the garlic and red pepper flakes.  Cook for 1 min.  Add the chopped potato in one layer.  Season with salt and pepper.  Cook for about 5 mins on each side until they begin to brown.  Add to the onions.

Add the zucchini, red pepper and broccoli.  Cook for 6-8 mins until cooked through to your liking.  Season with salt and pepper.

Hippy Hash 2

Set aside 1 cup of these veggies to make the Quinoa Egg Muffins.

Add the potatoes and onions back into the skillet and toss everything together.

Two servings are for lunch today, one additional serving is for lunch on Tuesday.

Slow Cooker Ropa Vieja (4 Points Plus)

Slow Cooker Ropa Vieja (4 Points Plus)

Serves 4

  • 1lb Flank Steak, trimmed of all fat
  • 1 small Green Pepper
  • 1 small Yellow Pepper
  • ½ small Onion, sliced thinly
  • 2-3 Garlic Cloves, minced
  • 1 Bay Leaf
  • ½ tsp ground Cumin
  • ½ tsp dried Oregano
  • ½ cup Beef Broth
  • 2 Tbsp Tomato Paste
  • ¼ tsp Salt
  • 1 Tbsp Capers

Spray your crockpot with cooking spray.

Add everything to the crockpot and stir together.

Slow Cooker Roja Vieja

Cook on low for around 6 hours.  Shred or slice.

Two servings are for dinner today.

One serving for Ropa Vieja Bowl for lunch on Monday

One serving for Ropa Vieja Tacos for lunch on Wednesday

I Breathe I'm Hungry

Low Carb. Gluten Free. Delicious

Simply Filling: Simple and Filling Food Choices

My journey to healthier food choices

aLittleLessJen

Jen's weight loss journey.

Need Help Losing Weight?

This Blog Will Guide You Through What Foods to Eat and How to make a Diet Last.

Mama Mouse Says

♡Recipes & reviews for healthy living♡

La Petite Gourmande Anglaise

An irreverent assault on French cuisine

Danica's Daily

My journey to healthier food choices

A Girls Journey From Fat to Fat-Free

My journey to healthier food choices

The WordPress.com Blog

The latest news on WordPress.com and the WordPress community.