Berry Chicken Salad

So I needed a filling, but low-WW-points side dish to go with my Cheesy Chicken Pastries (which were delicious by the way), and ended up just throwing together this nice little salad with the leftover chicken. Nothing too fancy, but just a reminder of a light side dish (other than plain veggies) that can always be paired with a meal. Enjoy!

BERRY CHICKEN SALAD

Servings: 1 bowl

Nutritional Information:

WW Points Plus: 1+ (for the chicken)

Ingredients:

• Fresh Express Salad Mixture (Iceberg/Romaine Lettuce, Carrots, Cabbage)
• 1/2 tomato, chopped
• 1/2 cup strawberries, chopped
• 1 oz pulled chicken, chopped
• Optional: nuts (to add more points if needed), other fruits, cheese, etc

Directions:

1. Top fresh salad with 1/2 cup of chopped strawberries, 1/2 tomato, and 1 oz pulled chicken.
2. Enjoy!

 (button on right side of page)

Mac & Cheese Mugs

There's a quote from Thomas Edison when asked about his invention of the lightbulb... it goes something like this:

"I have not failed 1,000 times. I have successfully discovered 1,000 ways to NOT make a light bulb."

Well, my experiments in the kitchen were kind of similar. Except I did not fail 3 times. I just successfully discovered 3 ways how NOT to make Mac & Cheese in the microwave.

The first time through, I followed the recipe I found, but used Weight Watchers Mexican blend cheese and used 1/4 cup milk as suggested. Not only was water all over my microwave during cooking, but the consistency was way off, making it taste like pasta with cheese difficult to chew. I present to you Exhibit A off to the right (photos of the overflowing microwave not pictured)... FAIL. 

So then I mixed things up a bit for my dad's portion, still keeping with the mug concept. Water still went everywhere, but this time when it all spilled over, I just went with it. When the pasta was fully cooked, I added only a SPLASH of milk (think 1/8 cup) and stirred in the real deal of cheddar cheese, not re-microwaving it. I present to you Exhibit B off to the left... PASS on presentation, SEMI-FAIL on nutrition (see below... it was full of fat... and not the good kind).

Then it came time to make my mom's mug of mac and cheese. By this point, I was frustrated having to sop up so much water from the microwave, so I actually went ahead and grabbed a bowl and microwaved hers as normal. When the pasta was cooked (or when I thought it looked done), I poured the noodles into a mug to match the others. Again, I added a splash of milk, and this time used Parmesan cheese, not only in the hopes that it would not coagulate like my first attempt, but also to help lessen the amount of points within the dish. This one actually came out fairly well (I think... my mom was the real judge). I present to you Exhibit C off to the right... SEMI-FAIL on preparation by cooking it in a bowl and not a mug, but PASS on presentation and PASS on nutrition, so overall? WIN!

Yes, I know what you're thinking... why not just whip up some Easy Mac? It has EASY in its name, right? True, and for a lunch at work I might agree. But let's compare some nutritional values, shall we?

LOSER: Velveeta Mac & Cheese: 650 mg sodium, 31 carbs, 1 fiber, 10% calcium 

WINNER: My Parmesan Mac & Cheese Mug: 133 mg sodium, 22 carbs, 3 fiber, 13% calcium

CREDIT

And yes, I also know what you're thinking... if you made the third mug in a bowl, why didn't you keep it in it? Well, this is actually a bit of developmental psychology (yeah, you heard me)... while adults eventually outgrow their childhood concrete thinking, they will still always think the taller bowl has "more" (see right). No one wants to look at their large bowl of macaroni and cheese, frown, and think... "Well that's not fair, Joey has more than me!" That's just no fun. But pour that same amount of pasta into a tall mug and voila! Your perceived amount of pasta has magically increased! How's that for combining psychology and cooking for ya? So next time, use the smaller plate or bowl for the same portion size... you'll end up perceiving that you are eating more, but will end up eating less (read: the correct portion) in reality. Cool trick, huh?

"This is good stuff, kids!"

Alright, so hypothetical quotes from Thomas Edison and psychology concepts aside, this dish was pretty good. Even Piaget would agree.

MAC & CHEESE MUGS

Servings: 1

Nutritional Information:

WW Points Plus: 4+ using Parmesan cheese, 6+ using Cheddar cheese

Note: Nutritional values with 1 TBSP Parmesan cheese and 1/4 cup Sharp Cheddar, respectively

Ingredients:

• 1 oz Whole Wheat Penne Pasta (about 1/3 cup)
• 1/2 cup water
• 1/8 cup (2 TBSP) milk
• Optional Cheeses: 
• 1/4 cup Shredded cheese
• 1/3 cup other cheese
• 1 TBSP Parmesan cheese (your choice)

Directions:

1. If you want the pasta to cook faster and don't mind cleaning up a bit of a spill, then add pasta and water to a large mug. Otherwise, just make things easier on yourself and cook it in a bowl and transfer the pasta for presentation later.
2. Cook pasta in 1-2 minute intervals, stirring the pasta occasionally. When much of the water has evaporated (or spilled over), and the pasta is cooked, remove from the heat. If using a bowl, transfer pasta into a small mug (we want your guests/family to think they are eating more than they are).
3. Remove any remaining water and add about 1-2 TBSP milk and stir. While warm, add cheese and stir. Only put back into the microwave if you feel it is necessary.
4. Enjoy your low-sodium, homemade, and deliciously cheesy treat!

Protein-Packed Strawberry Cheesecake Bowl

I've been trying to avoid the whole "pour myself a bowl of cereal" thing in the morning and trying to come up with some more creative options for breakfast-type foods. In my attempt to put some more protein into my diet, I created this wonderful dish... my protein-packed strawberry cheesecake bowl. Although it's still no dessert from Cheesecake Factory, I will say this is a pretty tasty treat and a wonderful start to the day. I usually pair my bowl with a cranberry almond protein bar to help bulk-up the meal, but that part isn't really necessary if you just want a small, filling snack. And with 24 g of protein (34 g with the protein bar) and a quarter of your daily value of calcium, who could go wrong?

PROTEIN-PACKED STRAWBERRY CHEESECAKE BOWL

Servings: 1

Nutritional Information:

WW Points Plus: 4+ (no protein bar included), 7+ (protein bar included)
* Note: Protein bar pictured above is not included in the nutrition facts below.

Ingredients:

• 1 container Dannon Light & Fit Greek strawberry yogurt
• 1/2 cup lowfat cottage cheese
• Optional: fresh strawberries, cranberry almond protein bar

Directions:

1. Combine all ingredients in a bowl and stir.
2. Enjoy!

Homemade Mashed Potatoes

As a kid, I always requested that my mom make my mashed potatoes "extra lumpy." Ironically enough, that was exactly the same way they turned out this last time I made them, although on accident. Turns out I am quite the "cooking fool" when it comes to mashed potatoes. Such a simple recipe, but guess I still can't exactly handle them yet. While I may not have made them "correctly," I thought they tasted great (and the nutrition wasn't as "bad" as I would have thought... especially using skim milk/light margarine).

HOMEMADE MASHED POTATOES

Servings: No idea.

Nutritional Information:

WW Points Plus: 3+ for 1/2 cup, 4+ for 3/4 cup, 5+ for 1 cup

Ingredients:

• 3 Russet potatoes (about 900 g)
• 2/3 cup skim milk
• 2 TBSP light margarine

Directions:

1. Boil water in a large pan while beginning to peel the skin from the potatoes.
2. In a separate bowl, heat the butter/milk mixture until melted/slightly warmed.
3. Place potatoes in the water and allow them to cook until they are soft (at least 20 minutes).
4. This is the point when I wish we had a potato masher. But alas, we did not (that I could find).
5. Using a knife, cut the potatoes into smaller chunks.
6. Using a hand mixer, begin to blend the potatoes, adding in the butter/milk mixture.
7. Blend until creamy (or until desired... you may like yours extra lumpy like me).
8. Enjoy!

Broccoli Cheddar Quinoa Muffins

Alright, so this was actually supposed to turn out more like a casserole, until I realized that I forgot to buy broccoli to go in my Broccoli Cheddar Quinoa Muffins. When I realized that I had forgotten to include not only the main ingredient but the garnish to go with this dish, I decided to just go with what I had and try another variation of my Cheesy Quinoa Muffins. This was the result. They may not have looked as stunning as I thought they would, but they were actually pretty good. Kind of like a broccoli cheddar soup with some crunchy croutons and a bit more protein (we all know that quinoa is one of the best grains for protein). So all in all, I'd call these a success. Probably should've called them "Broccoli Cheddar Quinoa CUPS instead of "muffins," as they weren't exactly something you would hold and eat but let's not get all tied up in lingo here. These things were a tasty side, and that's all that really matters.

BROCCOLI CHEDDAR QUINOA MUFFINS/CUPS

Servings: 1-6

Nutritional Information:

WW Points Plus: 2+ for one muffin, 5+ for 2

Ingredients:

• 1/3 cup uncooked quinoa (2/3 cup water)
• 1/8 tsp nutmeg
• 1/8 tsp pepper
• 1 packet Stevia (1/2 tsp real sugar)
• 1/2 c mozzarella
• 1 TBSP skim milk
• 1 TBSP mayonnaise
• 1/2 can of 98% Fat Free Broccoli Cheddar soup
• Additional: If you have a better memory than me and remember to buy this at the store, feel free to add a cup of real broccoli (or zucchini)!
• Also: I decided to experiment and top each tin with some Panko. I'm not sure how much I used and didn't exactly include this in the nutrition facts, but seeing as it was about a TBSP per cup, I don't think it would affect the outcome TOO much...

Directions:

1. Preheat oven to 350° F.
2. Cook quinoa according to package directions (until thin, translucent texture).
3. Then add into the pan spices, sugar, milk, and mayonnaise and stir until coated.
4. Combine with 1/2 can of Broccoli Cheddar soup and stir until well blended.
5. Transfer mixture into small muffin tins and top with mozzarella (or whatever type you want) cheese and then some Panko.
6. Bake in the oven for about 30 minutes or until cheese begins to melt/the mixture begins to form more of a muffin-like texture (you could even add Panko to the mix to help facilitate this).
7. Enjoy!

Seasoned Spaghetti Squash

You know, I really have no idea how this dish turned out. I had to head to a Zumba and Butts & Guts class that night, and I only was able to prepare the dish and stick it in the refrigerator covered in tin foil with a note written in permanent marker on top saying to bake it in the oven for about 20 min on 350° (or until the cheese melted). It looks like it turned out pretty well, though, and I didn't hear any "Yuck! Never make that again!" so I'm assuming it was alright.

If anything, it looks pretty good to me. Maybe I'll just have to make it again sometime so I can try it.

SEASONED SPAGHETTI SQUASH

Servings: More than you think. I'm not really sure on an exact count...

Nutritional Information:

WW Points Plus: 1-2+ (depending on what you add, because the squash is 0+!)

Ingredients:

• Medium spaghetti squash
• 1/2 tsp Garlic powder
• 1/3 c WW Italian blend cheese (Mozzarella/Parmesan/etc)
• 1 TBSP Margarine 

Directions:

1. Preheat oven to 350° F and poke a few holes in the sides of the spaghetti squash.
2. Bake it for about 30 minutes or until the skin is soft enough to easily cut through (Note: I have also heard that you can microwave it for about 5-10 minutes... but that you should definitely pierce it first.)
3. Carefully remove it from the oven and cut the squash in half.
4. Remove all seeds and place them in a separate dish.
5. Place the squash back into the oven and allow it to cook for another 15-20 or so minutes.
6. Once again, remove it from the oven and allow it to cool for a few minutes (Note: If you skip this step because you think you will be late to your Zumba class, you will slightly burn your fingers).
7. When cool, use a fork to remove the spaghetti strands from the squash, scooping them into a separate bowl. They should pull apart loosely (if they do not, put it back in the oven to cook longer... shout-out to my aunt who gave me that tip).
8. When all strands have been removed, combine with butter/margarine, spices, and cheese (or whatever other flavorings you choose to use... could be anything from cinnamon/nutmeg to salsa to chicken...).
9. Add mixture to a pan and allow to cook for about 20 minutes, or until the cheese is slightly melted.
10. Enjoy!

Cheesy Zucchini Rice/Quinoa

This stuff is a pretty great side. That's pretty much all you need to know. Enjoy!

CHEESY ZUCCHINI RICE

Servings: 2

Nutritional Information:

WW Points Plus: 5+ for brown rice with WW cheese, 8+ for quinoa with sharp cheddar cheese

Ingredients:

• 1/2 tbsp olive oil
• 1/2 c long grain brown rice or 1/2 c quinoa
• 1/3 c unsalted chicken broth
• 1/2 tbsp margarine
• 1 medium zucchini (grated)
• 1/3 c WW Mexican blend cheese or 1/4 c sharp cheddar
• Optional: 1 tbsp skim milk, 1/8 tsp salt, 1/8 tsp garlic powder

Directions:

1.     Cook the brown rice or quinoa according to the package instructions.

2.     Halfway through the cooking process, add the olive oil and chicken broth.

3.     While cooking, shred at least one zucchini using either a cheese grater or food processor.

4.     When grains have finished cooking, add the butter, milk, cheese, garlic powder, salt, and grated zucchini. Stir until cheese begins to melt and the ingredients are well combined.

5.     Enjoy!

Mashed Cauliflower

I guess it's pretty common to have heard of using cauliflower as a substitute for certain things and this week I have decided to give it a try. So here's my first "recipe," which really is self-explanatory. Mashed cauliflower. 

MASHED CAULIFLOWER

Servings: depends on size of cauliflower/# of florets used

Weight Watchers Points Plus: 0+ ... It's a veggie! (Of course, be careful to add points should you add sour cream, milk, cheese, etc.)

                                                             

Ingredients:

• Cauliflower
• Optional:
• 1/3 cup Progresso unsalted chicken broth
• 1/3 cup skim milk
• 1/3 cup cheese
• Salt and pepper
• Sour cream
• Etc.

Directions:

1. Place the cauliflower florets in a microwave-safe bowl with at least 1/4 cup water.
2. Cover with a paper towel and microwave for about 3-5 minutes, or until completely tender.
3. Either place the cauliflower in a food processor and puree until smooth or mash with a potato masher.
4. Add any other various ingredients and continue to blend.
5. Optional: serve garnished with sliced chives, sour cream, or shredded cheese.
6. Enjoy!

Cheesy Quinoa Muffins

Sorry folks, no picture to go with this one as it was one of my first "experiments" in the kitchen prior to starting Cooking Cadenza. If I remember I will add one later should I make this dish again (which is more than likely). Everyone knows quinoa is one of the "better" grains for protein, and while this recipe is no blueberry muffin, it is pretty darn good. And the Panko bread crumbs on top make it deliciously crunchy. Enjoy!

CHEESY QUINOA MUFFINS

Servings: 6

Weight Watchers Points Plus: 

2+ for 1 muffin, 5+ for 2 muffins

                                                             

Ingredients:

•  ½ cup quinoa
• 3 TBSP Egg Beaters  (or 1 large egg)
• ¼ cup skim milk
• 2 TBSP grated Cheddar cheese
• ¼ c Panko bread crumbs
• Optional:
• Pinch of salt
• Veggies of choice (peas/zucchini/broccoli/etc)
• Panko bread crumbs
• Clove of garlic, sour cream, salsa... etc

Directions:

1.  Preheat oven to 350° F.
2.   Lightly sauté any veggies to be included in the dish.
3. Cook quinoa to packaged instructions until fully cooked (about 15 minutes)
4.   Coat a 6-dish muffin tin with cooking spray.
5. Whisk together eggs and milk in bowl, folding in quinoa mixture and cheese. Stir well and let some of the cheese melt.
6. Transfer to baking dish/muffin tins (and add panko/bread crumbs now if going to) and bake for 30-35 minutes, or until bread crumbs are browned.