Recipe: Boca Burger Pasta Marinara

I had left-over ingredients from the Bubble Up Pizza Casserole that I made this week that I wanted to make into something else. Here it is!

Ingredients

• 1 serving cooking spray
• 4 Boca Original Meatless Burger, microwaved and cut into large cubes
• 1/4 cup sun-dried tomatoes (soft dehydrated–NOT in oil)
• 3 cups mushrooms, sliced
• 1 cup broccoli, cut into small florets
• 1 teaspoon minced garlic
• 3 ounces tomato paste
• 1 1/2 cups marinara sauce
• 1/2 cup to 1 cup low-sodium chicken broth
• 1/2 cup fat-free half-and-half
• 2 teaspoons (or 2 packets) Splenda, optional
• Salt and pepper, to taste
• 4 ounces Ronzoni Healthy Harvest Wide Noodles

Preparation

Heat the Boca Burgers in the microwave until cooked. Cut into small cubes.

Bring a pot of water to a boil. Add a bit of salt and noodles. Cook until al-dente.

While the water is coming to a boil, begin making the sauce. Spray large skillet/saute pan with non-stick spray. Heat over medium-high heat. Add mushrooms, sun-dried tomatoes and broccoli. Add salt and pepper, and cook until mushrooms soften and release their liquid. Add garlic and cook until fragrant, about 30 seconds.

Add marinara, tomato paste and chicken stock and let the sauce simmer for a few minutes. Add the Boca Burgers. When the noodles are almost done, add the fat-free half-and-half. Bring back to a simmer and taste the sauce. If it’s too thick, add a bit more chicken stock. Add the Splenda if the sauce is too acidic. Adjust salt and pepper.

Drain the noodles and add to the pot. Simmer and mix the noodles in. Take off the heat and serve immediately.

Makes 4 servings, 2 cups each.

Nutritional Information

Per Serving (excluding unknown items): 295 Calories; 4g Fat (10.2% calories from fat); 23g Protein; 48g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 1004mg Sodium

WW Points Estimate: 5

Recipe: “Bubble Up” Pizza Casserole

I found variations of this casserole on the Weight Watchers site. I made some modifications in ingredients and cooking temps to get to my final result. It’s a nice “family friendly” casserole. Mainly, I wanted to placate my pizza cravings without going overboard. This casserole did the trick.

Ingredients

• 1 serving cooking spray
• 4 Boca Original Meatless Burger, microwaved and cubed
• 3 cloves garlic, minced
• 6 ounces tomato paste
• 2 cups marinara sauce
• 1 tablespoon dried basil
• 1 tablespoon dried oregano
• 2 teaspoons onion powder
• 1 1/2 cups mushrooms, Sliced
• 1 1/2 cups broccoli, chopped
• Salt and pepper, to taste
• 1 package (13 3/4 ounces) refrigerated pizza dough (I used Pillsbury)
• 1 cup Weight Watchers reduced fat shredded Mozzarella cheese, shredded

Preparation

Preheat oven to 375 degrees.

Line a 9″ x 13″ pan with aluminum foil and spray with cooking spray.
Heat the Boca Burgers in the microwave until cooked. Cut into small cubes.

Spray a deep saucepan with cooking spray. Add garlic and heat until fragrant (but do not let brown) about 30 seconds. Add the sauce ingredients, the spices, the mushrooms and the broccoli and cook until the vegetables have softened. Add the chopped Boca Burgers. Add salt and pepper to taste. Remove from heat. Let cool for 5 minutes.

While the sauce is cooling, unroll pizza dough on another piece of foil. Using a pizza cutter, cut the dough roughly into 1″ squares. After the sauce has cooled for 5 minutes, drop pieces of the dough into the pot, stirring occasionally to distribute. Pour the mixture into prepared pan and distribute evenly.

Bake in heated oven for 25 minutes. Sprinkle top evenly with cheese and bake for another 10 minutes or until cheese is melted and sauce is bubbly.

Remove from the oven, let sit for 5 mintues, then cut and serve.

Makes 8 servings.

Note: I used the marinara sauce and tomato paste because I didn’t have pizza sauce on hand. You can substitute 2 1/2 cups of your own or a commercial pizza sauce for these ingredients. Also, this was a “drier” version of the dish. If you want a “saucy” version, add more sauce! The nutritional information may change slightly, but not significantly. You can also substitute your favorite “toppings” instead of the Boca Burgers, mushrooms and broccoli, but the nutritional information will be significantly different.

Nutritional Information

Per serving: 212 Calories; 3g Fat (13.5% calories from fat); 12g Protein; 36g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 572mg Sodium.

WW Points Estimate: 4

Recipe: Easy Turkey, Spinach and Pasta Soup

This is a modified version of a soup recipe given to me by a friend. The original recipe used creamed spinach, olive oil and chicken boullion–lots of fat and sodium. It’s a hearty, fast and easy soup.

Ingredients

• 1/2 large onion, chopped
• 1 spray cooking spray
• 1 cup fresh mushrooms, sliced, or 1/2 cup canned mushrooms, drained
• 6 cups fat-free chicken broth
• 15 ounces diced tomatoes
• 4 ounces smoked or roasted turkey breast, cubed
• 1 cup gemelli, rotini or other pasta
• 10 oz frozen spinach
• 15 ounces canned great northern beans or small white beans, drained
• 1/4 cup fat free half-and-half
• salt and pepper to taste

Preparation

Sauté onions in a pot coated with non-stick cooking spray until soft. Add mushrooms and sautee 5 minutes or until mushrooms soften. Add chicken broth, tomatoes and turkey and bring to a boil. Add the pasta and cook 5 minutes. Add spinach and green beans and cook until spinach has thawed. Stir in the white beans and fat-free half-and-half and heat to serving temperature. Add salt and pepper to taste.

Makes 6 servings, approximately 2 cups each.

Nutritional Information

Per serving: 237 Calories; 2g Fat (7.9% calories from fat); 26g Protein; 38g Carbohydrate; 8g Dietary Fiber; 13mg Cholesterol; 804mg Sodium

WW Points Estimate: 4

Recipe: Cream of Asparagus Soup

I went grocery shopping today and found some very lovely fresh asparagus on sale. I could envision a wonderful soup that would bring out the flavor of this beautiful ingredient. So I bought a couple of pounds and searched the Internet for a good recipe. I found one, but it was full of fat…1/2 a cup of heavy cream? 3 tablespoons of butter? NOT! Here’s my take on Cream of Asparagus Soup, a modified version of a Gourmet Magazine recipe.

Ingredients

• 2 pounds fresh green asparagus stalks, woody ends removed
• 1 medium onion, minced
• Olive oil or Canola oil cooking spray
• 1 teaspoon fresh thyme leaves, chopped
• 5 cups chicken stock (low fat/low sodium–home made if possible)
• 1/2 cup fat-free sour cream
• 1/2 teaspoon lemon juice, fresh squeezed
• salt and pepper, to taste

Preparation

Cut the asparagus into 1/2 inch pieces. Mince the onion. Spray the bottom of a heavy dutch oven with cooking spray and heat over medium heat. Add the onions and a little salt and pepper. Saute the onions until soft and translucent, about 5 minutes. Add the asparagus and thyme and saute another 3 to 5 minutes, or until the asparagus has begun to soften.

Add the chicken stock. Increase heat to medium-high and bring the soup to a simmer. Reduce the heat to medium-low and simmer 15 to 20 minutes or until the asparagus is very tender. Add lemon juice.

Using an immersion blender, puree the soup until desired texture is achieved (I like my soup to have a few small chunks). Stir in sour cream. If the soup is a little too thick, add a bit more chicken stock until you reach the desired thickness. Taste, add salt and pepper as desired, and serve.

Makes 4 servings, about 1 3/4 cups each.

Nutritional Information

1 serving = 96 calories, 2 grams fat, 3 grams fiber

WW Points Estimate: 2

Note: Some people have commented that using leeks instead of onions brings additional flavor to the dish. Just make sure to clean your leeks well and soften them thoroughly before adding additional ingredients.

My Pantry

My previous “favorites” post didn’t include fresh, whole foods and pantry staples. Well, these are the items that are ALWAYS in our house:

• Fuji apples. I can eat three of these a day, easy.
• Oranges. I love the Cara Cara oranges. They look like a ruby grapefruit inside, and have a different taste. Yum.
• Bananas. A must for hubby and his hot cereal.
• Carrots. A wonderful, crunchy snack. We always get the peeled baby carrots. Ready to go is always good.
• Broccoli. Steams in 6 minutes. I usually steam to tender-crisp, shock in cold water, spin dry in a salad spinner, and keep the result in the fridge for a fast ingredient or munchie. Great with some fat-free salad dressing as a dip.
• Frozen and fresh spinach. Lovely as a bed for a “hot” salad (I use fresh baby spinach that’s slightly wilted in the microwave INSTEAD of rice or pasta).
• Boneless skinless chicken breast, both raw and cooked. Cooked (frozen) makes a quick salad ingredient. Raw (frozen and thawed in the microwave) makes a meal in just a few minutes. Boneless skinless chicken thighs are also good, especially if you’re making a stewed dish that has a longer cooking time. The chicken stays moist and juicy.
• Whole grain pasta. My favorite brand is Ronzoni Healthy Harvest Whole Wheat Blend Extra Wide Noodles (say that three times fast).
• Roasted Turkey Breast. Butterball, Foster Farms, etc. This is low-fat meat for sandwiches, salads, and recipes. Or roast your own to control the sodium and flavor.
• Salad greens. Spring mix, butter lettuce, etc. We always have salad greens around for a quick meal.
• Canned tuna packed in water. Again, always around for a quick meal.
• Kraft Free and Light salad dressings. I especially like the Fat Free Zesty Italian (zero points) and the Light Asian Sesame (1 point) flavors. They are all good, and are great for both salads and as marinades and flavorings for quick meals.  They are also great dips for the carrots.
• Yogurt. We love the fat-free, sugar free yogurts out there. We especially like the new Weight Watchers brand yogurts. With flavors like White Chocolate Raspberry…mmm…they are almost like dessert.
• Fat free, low-sodium chicken broth. Great for quick soups, sauces, etc.
• Tomatoes.  I love the sweet grape tomatoes.  I also keep canned diced tomatoes on hand when I don’t have fresh on hand.  Great base for a number of dishes, including nice pasta dishes.  Fresh tomatoes
• Salsa.  I love the fresh, fire-roasted salsas, but have a variety on hand to add flavor without points to any dish.
• Frozen cooked or raw shrimp.  Great for a quick pasta or meal.  I love quick-cooking proteins, and just a little goes a long way.
• Canned mushrooms.  I know, I know.  Not much flavor versus the fresh stuff, but when I don’t have fresh mushrooms on hand, they do add some flavor and texture to a dish.
• Fresh and dried herbs, spices and flavorings.  Thyme, basil, oregano, garlic, onions, plus spice mixes (low or no sodium).  Essential for yummy food.
• Canned beans.  I keep the small white beans and spiced pintos on hand.   Great for adding protein and bulk to soups and main dishes.
• Canned or fresh pineapple and/or mango.  I love having something sweet to add to dishes to give them a little flavor and texture.  I found a great mango pico (with onions and tomatoes) at Costco, so I have this on hand and add a spoonful to a dish to pump up the flavor.

Wow, that’s a lot too!  Later I’ll talk about how I use these staples for quick meals.

My Favorite Food Products

Living a healthy lifestyle isn’t easy, especially when junk food costs WAY less than fresh, wholesome foods. Finding convenience products for a healthy lifestyle is also a challenge. Sometimes, healthy = bland, tasteless dreck. Other times, well, things can get pretty tasty! Here are a few of my favorite foods.

• Orowheat Double Fiber Bread. 70 calories, 1 gram of fat and 6 whopping grams of fiber per slice (1 point). Tasty for toast or sandwiches, this doesn’t taste like your typical dry, chewy cardboard healthy bread. It’s satisfying and good for you. This goes by other brand names on the East Coast.
• Campbell’s Healthy Request Cream of Mushroom Soup. Don’t get this confused with the 98% fat free soups. The issue with the 98% fat free soups is the sodium level–the Healthy Request soup has almost 50% less sodium than the fat free version with the same amount of fat and slightly more calories. I love using this soup (and other soups in the Healthy Request line) for cooking; it makes a great sauce base.
• La Tortilla Factory Soft Wraps. The Whole Grain wraps made with Rye and Extra Virgin Olive Oil are only 90 calories each, with 3 grams of fat and 13 grams of fiber (1 point each). They are soft and make a nice sandwich wrap. Low carb and fat-free wraps tend to be cardboard-like and tasteless. These also come in flavors (Rosemary, Tomato Basil), but the flavored wraps are slightly smaller.
• Boca Original Burgers. Available in a variety of flavors and available in bulk at Costco, these are nice bases for creating new dishes. If you don’t like soy protein burgers and prefer Gardenburgers, these arent’ for you. However, if you zap them in the microwave and cube them, they become a hearty ingredient for a stroganoff, spaghetti sauce, enchilada fillings, etc. I don’t care for the flavor of the burger alone (I much prefer a Gardenburger as a burger alternative), they do make great protein for other dishes. And at 70 calories, 1 gram of fat and 10 grams of protein (1 point) per burger, they are a great meat alternative.
• Skinny Cow and Weight Watchers Ice Creams. I love the Skinny Cow ice cream sandwiches and Weight Watchers Giant Fudge bars. The Skinny Cow ice creams have only 2 points per sandwich, while the Weight Watchers Giant Fudge bars are only 1 point. Different varieties have different point totals (from 1 to 3), but all are nice treats to have in your freezer when you must have a frozen treat.
• Fiber One Oats and Caramel Chewy Bars. Boy, are these yummy, and at only 2 points per bar, they are a nice, sweet AND healthy treat. All the Fiber One products I’ve tried have been good, but these bars are especially good. The Oats and Caramel flavor is my favorite.
• Trader Joe’s Eggplant Hummus. I hope you have a Trader Joe’s in your area. It’s a great store with lots of good food at great prices. The Eggplant Hummus is my favorite item. It’s delicious as a spread for sandwiches and wraps, or as a substitute for mayo (yummy in Tuna Salad). What’s even better is that one 2 Tablespoon serving has 0 points. That makes it even MORE yummy.
• Trader Joe’s Oat Bran and MultiGrain Cereal. Trader Joe’s also carries oat bran and a multi-grain hot cereal. I make a 50/50 mix of these two and take 1/2 cup of the mix, 1 cup of water, 1/4 teaspoon of salt and pop it in the microwave for 1 minute 45 seconds. Mix it up, add some sugar free syrup, and it’s breakfast in under 2 minutes.
• Speaking of sugar free syrup, I like both Maple Grove Farms and Carys syrups. Both are flavorful and low in calories. I don’t like the Smucker’s brand syrup…all you can taste is sweet; there’s no maple flavor to speak of. You can use this stuff for flavoring both in your cooking as well as a topping. Yum.
• Orville Redenbacher’s Smart Pop popcorn is great. What’s even better is the Smart Pop Kettle Corn in the 100 calorie Mini Bag. At 1 point per bag, it’s a slightly sweet, slightly salty treat that satisfies your need for a crunchy snack. Popcorn is my favorite snack, and this product is more than wonderful. It’s popcorn heaven for me.
• Canned Soups. Progresso Light and Low Sodium soups, Campbell’s Chunky Healthy Request, and Healthy Choice soups are great hearty meals in a can. You MUST keep an eye out for sodium content. Many of the other lines of soups from each of these producers are low in fat and calories, but high in sodium. These soups in particular pay attention to both fat and sodium content. The Progresso Light soups are Zero points per serving (1 cup or 1/2 can) and only 1.5 points per can.

Whew. That’s just the beginning. I’ll have more food favorites to share with you, some tips on these and other foods, and some recipes to try. I’m a fly-by-the-seat-of-my-pants-whatever-is-in-the-pantry type of cook, so whatever I have becomes dinner. Sometimes it’s good, sometimes it’s bad, sometimes it’s just passable. I’ll only post the good/great dishes–I promise. Notice that all these foods are “processed,” as in “where’s the fresh food?”  In the next post, I’ll talk a bit about the fridge and pantry–what I like to always have on hand (besides what I listed here today!).

I’m Hungry!

I’m HUNGRY. All the time. I love food. All of it. Good for you. Bad for you. Fine dining. Fine diners. I tend to like food on the sweet side. I love fried, fatty, flavorful, fun food. I once considered becoming a chef as a profession after taking a series of classes at the California Culinary Academy.

I’ve been many weights in my life. I was a fat child, a skinny teenager, a skinny then fat college student, a fat then skinny woman in my 20’s, a skinny then fat woman in my 30’s, and a fat and now skinny woman in my 40’s. I’ve had a life-long battle with food, weight gain and loss…and I’m HOPING that this time, this time I’ve won the war.

How? Weight Watchers. I joined Weight Watchers Online (I’m not a “Kumbaya” type of gal, so meetings were not in the cards for me) in September 2007 and started my husband and I on a new journey to a healthy lifestyle. We’ve tried diets in the past. I tried diet pills (Meridia), but once the pills stopped, the weight came back on. We were on the Atkins diet for over a year, and while we both lost weight, we couldn’t sustain the lifestyle. My husband gained all his weight back, and I gained back 10 of the 30 pounds I lost.

Today, 6 months into our new lifestyle, I’m down 30 pounds (down a whopping 50 pounds total from my highest weight), and my husband is down over 40 pounds. I’ve reached my original weight goal, but I’m thinking about losing an additional 5 pounds, and my husband has about 12 pounds to lose to reach his goal weight. We’ve really enjoyed Weight Watchers, and we both feel like we’ve never been healthier than we are today.

This blog will chronicle where we’ve been, how we got here, what we like, what challenges we face, and what has worked for us. I hope it helps you on your own journey!