Gumbo -- 6 Smart Points

I used Oscar Mayer Select uncured turkey sausage because that's what was available in the local grocery store.  The flavor would be much better if kielbasa sausage was used.  It would increase the points so I'd be willing to cut back on the amount and get more of a traditional gumbo flavor.

The recipe makes 4 to 5 generous servings.  I calculated the total Smart Points for the recipe at 22 based on the ingredients used.

Add more Cajun seasoning or cayenne pepper if you like it spicy!

Traditional gumbo has a lot more liquid.  Okra is generally added, not only for flavor but to help thicken the liquid.  Since this recipe doesn't call for okra, I'll add a little of the gumbo file' powder when it's ready to serve.

I also chose to cook the rice in with all the other ingredients rather than serving the gumbo over rice.

GUMBO

6 Smart Points per serving

Makes 4 generous servings

1 chicken breast, cubed

½ onion, diced

½ bell pepper, seeded and diced

2 stalks celery, thinly sliced

1 can diced tomatoes

1 can chicken broth

8 oz. Oscar Mayer Select uncured turkey sausage, sliced

¼ tsp. dried thyme

½ tsp. oregano

1 tsp. “Slap Ya Mama” Cajun seasoning

½ c. uncooked rice

Zataran’s gumbo file’ powder (optional)

In a non-stick saucepan, cook chicken until lightly browned; add remaining ingredients.  Simmer until rice is done.

Optional:  Dip out a small portion of gumbo and stir in the file’ powder until well mixed.  Add back into pan and mix well.

Smart Points

Sausage             12

Rice                   10

Soft Wrap Bread -- 6 Smart Points

This is a recipe from King Arthur Flour.  It's simple to make and the bread turns out tender and will be perfect for a sandwich wrap, soft taco, or as the base for an Indian Taco.

This is the photo from King Arthur Flour.

This is a photo of the bread I made today.  You'll definitely want to roll each ball of dough to at least 7" in diameter for it to be large enough for a sandwich wrap.  You could make it slightly smaller and it will cook up thicker and use as a base for Indian Tacos.  I think it needs more than the 1 1/4 teaspoons of salt.  Next batch, I'll use 1 1/2 teaspoons.

SOFT WRAP BREAD RECIPE  -- 6 Smart Points per serving

Makes 8 servings

Ingredients

Top of Form

Bottom of Form

• 3 to 3 1/4 cups King Arthur Unbleached All-Purpose Flour
• 1 1/4 cups boiling water
• 1/4 cup potato flour or 1/2 cup potato flakes
• 1 1/4 teaspoons salt
• 2 tablespoons vegetable oil
• 1 teaspoon instant yeast

Instructions

1. Place 2 cups of the flour into a bowl or the bucket of a bread machine. Pour the boiling water over the flour, and stir until smooth. Cover the bowl or bucket and set the mixture aside for 30 minutes.
2. In a separate bowl, whisk together the potato flour (or flakes) and 1 cup of the remaining flour with the salt, oil and yeast.
3. Add this to the cooled flour/water mixture, stir, then knead for several minutes — by hand, mixer or bread machine — to form a soft dough. A 5-minute knead in the bread machine, once it gets up to full kneading speed, is fine. The dough should form a ball, but will remain somewhat sticky. Add additional flour only if necessary; if kneading by hand, keep your hands and work surface lightly oiled. Let the dough rise, covered, for 1 hour.
4. Divide the dough into 8 pieces (each about the size of a handball, around 3 ounces), cover, and let rest for 15 to 30 minutes.
5. Roll each piece into a 7" to 8" circle, and dry-fry them (fry without oil) over medium heat for about 1 minute per side, until they're puffed and flecked with brown spots. Adjust the heat if they seem to be cooking either too quickly, or too slowly; cooking too quickly means they may be raw in the center, while too slowly will dry them out.
6. Transfer the cooked breads to a wire rack, stacking them to keep them soft.
7. Serve immediately, or cool slightly before storing in a plastic bag for up to 4 days. Freeze for up to a month.

Tips from our bakers

• This recipe works best with instant yeast because it dissolves during the kneading process, so you don't have to knead liquid into the dough. If you really prefer to use active dry yeast, use only 1 cup boiling water for the initial dough, dissolve the yeast in 1/4 cup warm water, and add this mixture to the dough along with the potato flour mixture. It'll be somewhat "slippery" at first, but will knead in and eventually become smooth.
• You can allow the dough to go through the entire kneading cycle(s) in the bread machine, but it's not necessary; about a 5-minute knead in the machine, once it gets up to full kneading speed, is fine. The dough should form a ball, but will remain somewhat sticky. Add additional flour only if necessary; if kneading by hand, keep your hands and work surface lightly oiled. Let the dough rise, covered, for 1 hour.

Smart Points  -- calculated on the brands of ingredients I used

3 cups flour     36

¼ cup potato flakes     1.5

2 T. oil             8

Potato flakes were used rather than the potato flour.  I didn’t need to use the additional ¼ cup of  regular flour.  If your dough requires using it, add an additional 3 Smart Points.  Each serving will then be slightly over 6 Smart Points.  As I prepared it, the points calculated at 5.7 so I rounded them up to 6.

Chicken Enchiladas - 5 1/2 Smart Points

I was trying to come up with some idea to use a couple of items purchased at a health food store.  I know no one probably has both light tofu and Tofuti Better Than Cream Cheese in their fridge, so just substitute cream cheese or reduced fat cream cheese for them and calculate the change in Smart Points.

The nutritional yeast was added to increase the buttery/cheesy flavor since such a small amount of cheese is used.

This takes about 5 minutes to assemble and 3 minutes to heat in the microwave.  Add a side salad and a few tortilla chips and you'll have a plate full!

CHICKEN ENCHILADAS WITH GREEN SAUCE   Version I

5.5 Smart Points per enchilada

11 Smart Points for entire recipe

1-12.5 Oz. can chicken breast, drained

2 T. canned chopped green chilies

½ tsp. chili powder

½ tsp. ground cumin

½ oz. grated cheddar cheese

½ oz. grated mozzarella cheese

3 oz. light tofu**

2 T. Tofuti Better Than Cream Cheese**

2 tsp. Bragg nutritional yeast

½ cup Herdez Salsa Verde

2 Ole Extreme Wellness wraps

Combine tofu, Tofuti, yeast, spices, green chilies, and cheeses.  Stir in drained chicken.

Spread evenly between the two wraps and roll up enchilada style.  Put folded side down in a glass microwave safe dish.  Spoon the Salsa Verde over top and microwave for 3 minutes, covered, at 80% power.

Smart Points

Chicken                       2

Cheeses                       4

Tofu                            1

Tofuti                          2

Wraps                          2

**You can easily substitute light cream cheese for the tofu and Tofuti products.  See Version II below.  Or try a combination of light sour cream, Greek yogurt and cream cheese.  Add an extra ¼ oz. of cheese and the Smart Points will be 6 per enchilada. 

CHICKEN ENCHILADAS WITH GREEN SAUCE   Version II

6 Smart Points per enchilada

12 Smart Points for entire recipe

1-12.5 Oz. can chicken breast, drained

2 T. canned chopped green chilies

½ tsp. chili powder

½ tsp. ground cumin

½ oz. grated cheddar cheese

½ oz. grated mozzarella cheese

4 oz. fat free cream cheese

2 tsp. Bragg nutritional yeast

½ cup Herdez Salsa Verde

2 Ole Extreme Wellness wraps

Combine cream cheese, yeast, spices, green chilies, and cheeses.  Stir in drained chicken.

Spread evenly between the two wraps and roll up enchilada style.  Put folded side down in a glass microwave safe dish.  Spoon the Salsa Verde over top and microwave for 3 minutes, covered, at 80% power.

Smart Points

Chicken                       2

Cheeses                       4

Cream cheese              4

Wraps                          2