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


  • 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


  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

Marbled Swirl Cupcakes (4 Points Plus)

Marbled Swirl Cupcakes (4 Points Plus)

Marbled Swirl Cupcakes

Makes 28

  • 2oz Unsweetened Chocolate, coarsely chopped
  • 1.5 cups Flour
  • 1.5 tsp Baking Powder
  • 1/2 tsp Baking Soda
  • 1/4 tsp Salt
  • 1 cup Sugar
  • 1/3 cup Unsalted Butter, softened
  • 2 Large Eggs at room temperature
  • 1/4 cup 0% Greek Yoghurt
  • 1 tsp Vanilla Extract
  • Vanilla Buttercream Frosting – see below
  • Chocolate Drizzle – see below

Place chocolate in a medium microwave safe glass bowl.  Microwave on high in 30 second intervals, stirring after each, until melted.  Stir until smooth.  Let cool to room temperature.

In a small bowl, whisk together flour, baking powder, baking soda and salt.  Set aside.

In a large bowl, using an electric mixer on medium-high speed, beat sugar and butter for 1-2 mins or until fluffy.  Add eggs, one at a time, beating well after each addition.  Beat in yoghurt and vanilla.  Add flour mixture alternately with milk, making three additions of flour and two of milk and beating on low speed until smooth.

Spoon one cup of batter into melted chocolate.  Stir until blended.

Using a spoon drop dollops of chocolate batter on top of the white batter.  Swirl with the tip of a knife just once or twice, do not swirl completely or blend.

Place paper liners in well.  Fill each well with about 1.5 Tbsp batter.  Bake in Babycakes Cupcake Maker for 6 mins or until tester inserted in the center of a cupcake comes out clean.

Transfer to a wire rack to cool.

Frost with Vanilla Buttercream Frosting then drizzle with Chocolate Drizzle.

Vanilla Buttercream Frosting

  • 1/4 cup Unsalted Butter, softened
  • 1.75 cups Icing Sugar
  • 2-3 Tbsp Milk
  • 1 tsp Vanilla Extract

In a small bowl using an electric mixer, beat Butter until creamy.  Add icing sugar, milk and vanilla.  Beat until light and fluffy.

Chocolate Drizzle

  • 1/4 cup Semisweet Chocolate Chips
  • 2 Tbsp Unsalted Butter

Place chocolate chips and butter in a small microwave safe glass bowl.  Microwave on High for 30 secs.  Stir.  Microwave on High for 15 second intervals, stirring after each, until melted and smooth

Recipe courtesy of The Big Book of Babycakes Cupcake Maker Recipes.

Babycakes cookbook


Slow Cooker Chicken Cacciatore (4 Points Plus)

Slow Cooker Chicken Cacciatore (4 Points Plus)

Chicken Cacciatore 2

Serves 5

  • 5 Chicken Thighs, bone-in, skin removed
  • 14oz can Crushed Tomatoes
  • 2-4 Garlic Cloves, minced
  • 1 Red Bell Pepper, sliced into strips
  • 1 Green Bell Pepper, sliced into strips
  • 1/3 large Onion, sliced
  • 2/3 tsp dried Oregano
  • 1 Bay Leaf
  • 1 cup Mushrooms, sliced
  • Salt and Pepper to taste

Season the chicken thighs with salt and pepper.

Place on the bottom of the crockpot.  Cover the chicken with garlic, peppers, onions and oregano.  Then pour the crushed tomatoes on top.

Chicken Cacciatore 1

Cook on high for 4 hours.

Remove the lid from the crockpot and stir in the mushrooms.  Cook with lid off for an additional hour to thicken up the sauce.

Two servings are for dinner.

One serving is for lunch tomorrow to make a Chicken Quesadilla

Two servings plus 3/4 cup Sauce are to make Baked Pasta with Chicken for dinner on Monday

Grilled Flank Steak with Tomato Basil Salad (4 Points Plus)

Grilled Flank Steak with Tomato Basil Salad (4 Points Plus)

Grilled Flank Steak

Serves 2
•½ lb Flank Steak, trimmed of fat
Salt and Pepper
½ Tbsp Olive Oil
1 Tbsp Balsamic Vinegar
1/8 Red Onion, chopped
½ clove garlic, minced
1-2 Roma Tomatoes, chopped
1 Tbsp Fresh Basil, chopped

Pierce steak all over with fork to help tenderize it.

Sprinkle generously with salt and pepper. Set aside and let rest for 10 mins.

Meanwhile, toss together red onion, tomatoes, basil, olive oil, vinegar and garlic. Season with salt and pepper.

Grill steaks to your liking. About 6 mins on each side.

Let rest for 5 mins and then thinly slice and top with tomato salad.

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