Recipe Roundup

Three Quick and Easy Recipes!

Make it a delicious, easy to execute "on plan" day.  A recipe each for breakfast, lunch and supper for under 26 PPV for the whole lot!  

Yummy Apple Cinnamon Pancakes

5 PPV per serving
Serves 4


3/4 C dry buckwheat pancake mix
1/3 C water
1 med fresh apple, peeled and grated
1 tsp ground cinnamon
Cooking spray
4 TBSP reduced calorie maple syrup
1 C unsweetened apple sauce

To make batter, stir together pancake mix, water, apple and cinnamon.  Coat a large, nonstick skillet with cooking spray and warm it over medium-low heat. Ladle out batter in small batches (2 to 3 tablespoons). Cook pancakes until nicely browned on both sides.  Top with syrup and applesauce and serve. Yields 4 two-pancake servings.

Spicy Thai Shrimp and Rice with Pineapple

5 PPV per serving
Serves 4

I TBSP margarine or light butter
2 TBSP chopped scallions - white and green part
2 cups cooked brown rice (Trader Joe's sells it ready to use)
1/2 C canned pineapple, packed in juice, chopped (sub out fresh pineapple if you like)
2 TBSP Ponzu sauce (light soy will substitute with a squeeze of lemon juice)
1/2 tsp Sriracha sauce (Thai hot sauce)
1/4 C (or less, as needed) warm water
4 oz thawed (small sized) shrimp or use canned tuna or any cold fresh cooked white fish, such as tilapia or cod
2 TBSP chopped fresh cilantro


Melt margarine in a large skillet.  Add scallions; cook until tender, about 2 minutes.  Add rice; cook over medium heat for 2 minutes. Add remaining ingredients; cook until heated through and shrimp are done, about 2 minutes more. Yields about 3/4 cup per serving.

"Greek" Marinated Grilled Chicken

6 PPV per serving

Serves 4

1/4 cup cold chicken broth

Zest and Juice of 1 lemon

2 TBSP dried or fresh oregano

2 cloves garlic, crushed

1/2 tsp salt 

1/2 tsp fresh ground black pepper

1 1/2 TBSP olive oil

1 1/2 pounds raw chicken breast tenders (or 2 large breasts cut into strips)

The first 7 ingredients are mixed together to make the marinade.   Place together with the chicken in a strong, sealable plastic bag and marinate for at least 1-2 hours or overnight.  Cook on the outside grill or broil under the broiler until cooked through.  Yields about 1/2 chicken breast per serving.  Serve with fabulous tossed salad, add light feta cheese and plenty of chopped tomato and cucumbers plus a few black olives for authenticity.  A medium whole-wheat pita (warmed in the oven) completes the meal.  

(Don't forget to add the extra PPV:
2 TBSL low cal greek dressing for 2 or 3 PPV 
1 1/2 TBSP light feta cheese for 1 PPV
2 small black olives 0 PPV
& 1 med whole-wheat pita 3 PPV)

Total PPV for the day:

5 for Breakfast
5 for Lunch
6 for Dinner
6 for Dinner Accessories

22 TOTAL excludes snacks and drinks

I hope you enjoy these 3 recipes they're all simple and really quick to make and all of them hold up to "company" standards!

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I should have posted this last week:

New research links chocolate intake to health benefits

As Easter approaches and visions of chocolate bunnies dance in your head, take comfort in the fact that chocolate (in moderation of course) is not necessarily a bad thing. Chocolate has been linked with improved blood pressure and cardiovascular function^[1] in past research.

And now new preliminary research suggests that the frequency of chocolate intake may have an influence on body mass index (BMI).^[2] Results of research published in the Archives of Internal Medicine March 2012, showed that in a study of 1,018 men and women, those who ate more chocolate had lower BMIs. Those who ate 5 or more servings of chocolate per week weighed less than those who didn’t. It was the frequency of chocolate consumption that was important, however, not how much was eaten in one sitting that was related to BMI. While an interesting finding, a lot more research is needed in large scale randomized trials to confirm that a relationship actually exists as well as a greater understanding as to why it may exist.

The take-away? Chocolate has potential health benefits, but also calories, so it should be eaten in moderation to derive favorable benefits without negatively impacting weight. Use your weekly PointsPlus^® Allowance to indulge in an ounce of dark chocolate a few times a week. Enjoy!

Sizing Up an Ounce

½ bar dark chocolate (60% cocoa): 4 PointsPlus value

4 miniature chocolate candies, any type: 4 PointsPlus value

2 Tbsp. semisweet chocolate chips: 4 PointsPlus value

2 fun-sized bars: 4 PointsPlus value

[1]Allen RR, Carson L, Kwik-Uribe C, Evans EM, Erdman JW Jr Daily consumption of a dark chocolate containing flavanols and added sterol esters affects cardiovascular risk factors in a normotensive population with elevated cholesterol. J Nutr. 2008 Apr;138(4):725-31

[2] Beatrice A. Golomb, MD, PhD; Sabrina Koperski, BS; Halbert L. White, PhD Association Between More Frequent Chocolate Consumption and Lower Body Mass Index Arch Intern Med. 2012;172(6):519-521. doi:10.1001/archinternmed.2011.2100

And Finally:

Back in February - I set a challenge to members to set a weight loss goal to get you through into the spring - here is the link to the blog page where I spelled out THE CHALLENGE.  For those of you who participated, be sure to send me your final email from last week's weigh in so that you have a chance to be entered into the drawing.

One more thing:  Will I see you in your meeting this week?  Summer is right around the corner!