Wednesday, December 6, 2017

Black Bean and Corn Salad -- Zero Smart Points

Zero Points on Freestyle program

1 cup canned black beans, rinsed and drained
1 cup corn, can use fresh, frozen or canned
½ cup chopped red, yellow or orange bell pepper
1/3 cup minced onion
½ cup chopped cilantro
1 ½ T. lime juice
½ tsp. ground cumin
Hot sauce or chopped jalapeno pepper, if desired

Mix all ingredients and chill for at least 15 minutes before serving.

Red Lentil and Vegetable Soup -- Zero Smart Points

This recipe is zero Smart Points on the new Freestyle Weight Watcher program.  It would be good made with chicken broth and adding some chicken breast too.

It calls for "herbes de provence"  which is a combination of herbs and lavender.  Don't worry about not having it on hand, I list the ingredients of the mixture and doubt if you'd even miss the lavender flowers!  I happened to have some of the herbes de provence on hand left over from a recipe I tried some time ago.  This is the first occasion I've had to use any more of it.  

Zero Smart Points on Freestyle program

1 ½ cups dried red lentils
1-32 oz. carton Swanson beef broth
2 tsp. beef bouillon granules
1 c. chopped onion
¾ c. sliced celery
1 c. diced carrots
2 c. water
2 c. fresh spinach
1 tsp. herbes de provence **
1 tsp. smoked paprika
Combine all ingredients in a 3 quart sauce pan and simmer until vegetables are tender.

**herbes de provence
3 T. oregano leaves
3 T. thyme leaves
1 tsp. basil leaves
1 tsp. sage leaves
1 tsp. rosemary
2 T. lavender flowers

Tuesday, December 5, 2017

White Chili and White Chicken Chili -- Zero Points on Freestyle Program

We were introduced to the new Freestyle Program at last night's Weight Watcher meeting.  Here are two versions of hearty zero point soup recipes.  Neither takes much time to prepare since they use canned beans.

0 Points – Freestyle

1 medium onion, chopped
1 lb. ground chicken breast
2 cloves garlic, minced
2 cans Bush’s navy beans, undrained
1 can Old El Paso chopped green chilies
1-10 oz. can Great Value mild tomatoes and green chilies
1 ½ - 2 cups chicken broth
¼ tsp. sage
¼ tsp. thyme
¼ tsp. oregano
½ tsp. ground cumin
Salt and pepper to taste

In a 3 quart saucepan, saute onion and ground chicken until chicken is done and onion is tender.
Add chopped garlic and remaining ingredients.  Heat thoroughly.

If you want the chili to be thicker, puree some of it in a blender and add back to the pan.  You can omit the tomatoes and green chilies.  And, if you don't have all the spices I used, you can always use a packet of taco seasoning.  Play with the flavors YOU  like.

The second recipe is one I've had for several years.  You could make it vegan by using vegetable broth as a substitute for the chicken broth.

0 Points – Freestyle Program
3 cups cooked white beans
2 cups chicken broth
1 medium onion, diced
3 cloves garlic, minced
1 tsp. cumin seeds – if using ground don’t use very much
1 tsp. oregano
½ tsp. salt
½ tsp. sage
½ tsp. thyme
½ tsp. marjoram
6 jalapeno pepper slices

Combine 2 cups of beans, 1 cup broth and pepper slices in blender and process.

Heat 1 cup broth, 1 cup beans, onion, garlic and seasonings in a 2 quart saucepan.  Bring to a boil.  Add pureed bean mixture and heat thoroughly.