Posts Tagged ‘8 Points plus’

Braised Pork Chops over Brown Rice – 100% Simply Filling – 8 Points Plus

Braised Pork Chops over Brown Rice

100% Simply Filling

8 Points Plus

2 Servings

  •  ⅓ cup uncooked brown rice
  • ½ lb center cut pork rib chops, trim all fat
  • 2 teaspoons vegetable oil
  • 2 tablespoons water
  • 2 teaspoons brown sugar
  • 1 teaspoon red wine vinegar
  • 1 teaspoon Worcestershire
  • ¼ teaspoon garlic salt
  • ¼ teaspoon Dijon mustard

Prepare rice according to package directions to yield 1 cup cooked rice.

Brown chops in oil in a non-stick skillet over medium heat.

Combine remaining ingredients; pour over chops.  Reduce heat, cover and cook 20 minutes or until tender.

Remove chops from pan; cook sauce 5 minutes more to reduce sauce. Pour sauce over chops and divide into 2 servings.

Roasted Greek Isle Salmon – 100% Simply Filling – (8 Points Plus)

Roasted Greek Isle Salmon – 100% Simply Filling – (8 Points Plus)

Serves 6

As there are only two of us at home I divide this into three.  Place 2 salmon fillets in each Ziploc freezer bag and then mix up the remaining ingredients and divide between the bags.  Remove as much air as possible and freeze.

Dinner 12th

  • 6 Salmon Fillets
  • 1.5 tsp minced garlic
  • 1/4 cup chopped fresh basil
  • 2 Tbsp Olive Oil
  • 1/4 cup chopped kalamata olives
  • 1 Tbsp capers
  • 1.5 tsp caper juice
  • 1 Tbsp jarred sundried tomatoes, chopped
  • 1 lemon, zested and juiced

Spray a 9″ x 13″ baking dish with cooking spray.

Preheat oven to 450 degrees.

Place salmon in pan.

Mix together garlic, basil, oil, olives, capers, caper juice, tomatoes and lemon juice.  Pour over the salmon.

Sprinkle with lemon zest.

Bake for 10 mins or until salmon flakes easily

Barbecue Chicken Pizza (8 Points Plus)

Barbecue Chicken Pizza (8 Points Plus)

Serves 2

2 Flat Bread (2 PP each)
1 piece leftover chicken, diced
4 Tbsp Barbecue Sauce
½ cup Shredded low fat Cheddar
¼ cup thinly sliced Red Onion
¼ cup fresh cilantro, chopped

Preheat oven to 425 degrees.

Lay out flatbread. Cover with all Barbecue sauce, chicken, red onion and cheese.

Bake for 8-12 mins or until the cheese is nice and bubbly.

Sprinkle with cilantro.

Beef Stew (8 Points Plus)

Beef Stew (8 Points Plus)

Serves 4

  • 1lb Beef Round, all fat removed and cubed
  • 1 Tbsp Vegetable Oil
  • 1.5 Tbsp Whole Wheat Flour
  • Salt and Pepper
  • 2 medium Onions, diced
  • 2 Garlic Cloves, Minced
  • 1.5 Tbsp Tomatoe Paste
  • ¾ cup Beef Broth
  • 2 large Carrots, chopped
  • 2 medium Red Potatoes, chopped
  • 2 sprigs Thyme

Heat a large soup pot over medium high heat with oil.  Add the beef and brown on all sides.  Sprinkle with flour, salt and pepper.  Cook for 1 min longer, stirring.

Add the onions, garlic, tomato paste and beef broth.  Bring to a boil and then turn down to simmer.  Cook for 5 mins, scraping any bits off the bottom of the pot.

Add the carrots, potatoes and thyme.  Cover and simmer on low for 2-3 hours until meat is very tender.  You can also cook in the oven at 300 degrees.

Pasta with Chicken & Pea Pesto (8 Points Plus)

Pasta with Chicken & Pea Pesto (8 Points Plus)

Serves 3

•½ tsp Olive Oil
•4oz High Fibre Pasta
•½ lb Chicken Breast, cut into small chunks
•1 Garlic Clove minced
•¼ Onion, diced
•½ cup Cauliflower
•¼ cup Fat Free Milk
•1 ½ cups Chicken Broth
•1 batch Pea Pesto (recipe below)
•1/3 tsp Red Pepper Flakes
•Salt and Pepper to taste

Season the chicken with salt and pepper. Heat up the olive oil in a large sauté pan and cook the chicken until it is lightly browned and just cooked. Set aside in a separate bowl.

In the same sauté pan, add the onion and cook for 5-7 mins until it begins to become translucent. Add the garlic and cook for another minute or two.


Add in whatever pasta you are using with 1 cup Chicken Broth and red pepper flakes. Bring to a boil and then simmer until the water is almost completely absorbed and paste is close to cooked – about 8 mins.

Add in the cauliflower and additional ½ cup of Chicken Brother. Cover and let simmer for about 4 mins until cauliflower is just tender.

Pea Pesto 2

Add in the milk, pea pesto and any additional salt and pepper. Stir together and simmer for about 5 mins until the sauce begins to thicken. Turn off and let the pasta sit for 2-3 mins longer so the sauce can continue to thicken.

Two servings are for dinner. One serving is for lunch later in the week.

Pea Pesto 1


Pea Pesto
•6oz Peas (defrost frozen peas)
•¼ cup Parmesan Cheese
•½ Tbsp Olive Oil
•1 Garlic Clove
•2 Tsp Chopped fresh Basil
•1 Tbsp Lemon Juice
•¼ tsp Salt
•¼ tsp Ground Black Pepper
•Pinch Red Pepper Flakes.

Place everything into food processor and blend until smooth. Scrape down sides to ensure everything blends well.

Pea Pesto 4

Sweet Potato Shepherd’s Pie (8 Points Plus)

Sweet Potato Shepherd’s Pie (8 Points Plus)

Sweet Potato Shepherd's Pie

Serves 3
•1 Sweet Potato, peeled and chopped
•1 small head of Cauliflower, chopped (save ½ cup for tomorrow’s dinner)
•1/8 cup Fat Free Milk
•1 Tbsp Low Fat Sour Cream
•Salt and Pepper
•1/2 lb Lean Ground Turkey
•½ Medium Onion, chopped
•1 Celery Stalk, chopped
•1 Carrot, chopped
•½ tsp Vegetable Oil
•2/3 cup Green Beans
•1 tsp Worcestershire Sauce
•2 tsp Flour
•1 sprig Fresh Thyme, chopped
•Salt and Pepper
•2/3 cup Creamed Corn

Preheat oven to 425 degrees.

Bring a large pot of salted water to a boil. Add the potatoes and cauliflower and cook for 8-10 mins until soft. Add to a blender with 1/8 cup fat free milk, sour cream, salt and pepper to taste. Blend to desired consistency. Add some of the cooking liquid if you need more liquid.

In a sauté pan, brown the ground turkey. Add salt and pepper to taste. Remove from pan and set aside.

Add the vegetable oil, onion, carrots and celery. Cook for 5-7 mins or until everything begins to soften up.

Add the cooked ground turkey, green beans, chicken broth, Worcestershire sauce and thyme. Bring to a simmer. Season with salt and pepper.

Stir in the flour and let simmer for 10 mins.

Spread the turkey mixture into your baking dish.


Pour the creamed corn over the top and spread evenly.

Sweet Potato 3


Gently spread mashed potatoes across the top.

Bake for 15-20 mins until bubbling. Broil for last 3-4 mins to brown the top.

Two servings are for dinner. One additional serving is for lunch on Tuesday.

Day 13 – Happy 33rd Anniversary! and Happy Valentine’s Day!

Happy 33rd anniversary to Bruce and I.  There is no traditional 33rd year wedding anniversary  gift, yet the modern 33 wedding  year anniversary gift is Amethyst.  I’ll have to remember to tell him that when we are away at the weekend!!!!  We normally get gifts when we are away at the weekend.

33rd anniversary

Happy Valentine’s Day to one and all!

Happy Valentine's Day

In England Valentine’s Day was really just for the one you loved as in “romantically”.  Husband, boyfriend or someone you secretly fancied.  When we moved to Canada I was quite surprised to see that Valentine’s Day is for everyone you love, not just in a romantic sense.  Interestingly I read that school teacher’s are the people receiving the most Valentine’s.  My granddaughter who is 7 will go to school today with a Valentine’s card for every other child in her class and for her teacher.  She will come home with a pile of Valentine’s herself.  In the greeting card section there are Valentine’s for my mother, my sister, my friend, the same array as at Christmas.  The cards they sell for the Valentine’s exchange at school are usually smaller and you buy a pack of them.

I made some valentine treat bags to give to some friends today.  Valentine’s Chex Mix.

At the store we have heart shaped lollipos to accompany all our deliveries!!

This morning I had another of those yummy Sally’s Cereals, I love the fact that they are 100% organic, whole grain oats blended with organic whole grains and seeds, like flax, barley and quinoa.  They even sound yummy.  Today I tried Pomegranate. (4 Points plus)

Cinnamon Plum

I really fancied eggs for lunch today.  It was a toss up between making an egg salad for sandwiches or boiling up some eggs to have with a salad.  I decided to go with the salad.  I noticed yesterday I had a lots of carbs.  Pancakes for breakfast, wrap for lunch, tortilla for dinner!!!!  So I am just having a nice salad, yogurt and fruit.

Dinner tonight is fish.  I love salmon, in the white fish department my fave is cod, pare that up with the flavours of lime, garlic and cilantro and yummy!!!!

The Zumba class tonight to earn some good activity points.

Cod with Cilantro & Lime (8 Points+)

Serves 4

  • 4 Tbsp Olive Oil
  • 1 lime, juiced (need 2 Tbsp juice)
  • Salt and Pepper to taste
  • 1/3 cup chopped Cilantro
  • 1 tsp chopped Garlic
  • 4 firm Fish Fillets (my fish of choice is always cod)

Combine oil, lime juice, salt and pepper, chopped cilantro and garlic.

Pour over fish fillets to coat.

Preheat indoor or outdoor grill.

Grill fish on each side until fish flakes easily when tested with a fork.

Per serving:   317 Calories, 15g Fat, 42g Protein, 2g Carbs, Trace Fibre (8 Points+)


26 Points Plus

1 Weekly Points Allowance (38 WPA Remaining)

Earned 12 Activity Points Plus


Steps 10,017

Stairs – 15

Miles 4.41

Active Score 865

10000 steps10 Floors


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