Sunday, March 28, 2010

Buddy Up!

I hope y'all are doing well!!  I hope you have taken the time to dissect some of your "whoopsi-daisys" to get a better handle on them :)  Please remember, it is what we do next that is SO important when we head off plan. 
So this week we are going to talk about the advantages of how having a weight loss buddy can be a GREAT help to all of us.  We find our buddies in many ways and places.  Come in this week for help in finding the type of buddy and support you need!
I can't wait to see you!!!

Visit my blog at Melting Marion
My Meetings- Provo Center: Monday 10am, Tuesday 5:30pm.  Payson: Wednesday 6pm
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White Balsamic Chicken

Prep:  20 min.  Slow-Cook 4 hours.  Serves 4 plus leftovers.

1 (3-1/2 pound) chicken, cut into 8 pieces and skinned

½ cup dry white wine

3 tablespoons tomato paste with Italian seasonings

6 large garlic cloves, chopped

½ teaspoon salt

½ teaspoon coarsely ground black pepper

1 (14-1/2 ounce) can low-sodium chicken broth

3 tablespoons white balsamic vinegar

2 tablespoons all-purpose flour

1 (9 ounce) package frozen sugar-snap peas, thawed

5 plum tomatoes, sliced ½ inch thick

  1. Place chicken in 5 or 6 quart slow cooker.  Whisk wine, tomato paste, garlic, salt, and pepper in small bowl until smooth; pour over chicken.  Pour 1-1/2 cups broth into slow cooker.  Cover and cook until chicken is fork-tender, 4-5 hours on high or 8-10 hours on low.  Meanwhile, cover and refrigerate remaining broth.
  2. About 30 minutes before cooking time is up, whisk reserved broth, vinegar, and flour in small bowl until smooth; stir in about ¼ cup hot liquid from slow cooker until blended.  Stir flour mixture into slow cooker without disturbing chicken.  Top with even layer of snap peas then tomatoes.  Cover and cook on high until mixture simmers ad thickens and snap peas are just tender, about 25 minutes.
  3. Transfer half of sauce and vegetables (about 2 cups) and 4 pieces chicken to freezer container and let cool.  Cover and freeze up to 2 months.  Serve remaining 4 pieces chicken with remaining 2 cups sauces and vegetables. 

To Reheat:  Thaw the chicken and sauce in the refrigerator overnight.  Transfer to a saucepan.  Cover and cook over medium heat, turning the chicken occasionally, until heated through, 15-20 minutes.

Per Serving (1 piece chicken with ½ cup sauce and vegetables):  4 POINTS

Salmon Risotto

Prep 15 min.  Cook/slow-cook 2 hours 15 minutes.  Serves 6

1 onion, chopped

1-1/2 cups red and brown rice blend or brown rice

2 garlic cloves, crushed through a press

½ cup dry white wine or clam juice

1 (32-ounce) carton low-sodium chicken broth

1-1/2 cups shredded carrots

¾ teaspoon salt

¼ teaspoon black pepper

1 pound skinless salmon fillet, cut into 1-inch chunks

1 cup frozen peas, thawed

  1. Spray large nonstick skillet with nonstick spray and set over medium heat.  Add onion and cook, stirring frequently, until softened, about 5 minutes.  Add rice blend and garlic; cook, stirring frequently, until rice is translucent, about 2 minutes.  Add wine and cook, stirring frequently, until wine is absorbed, about 1 minute.
  2. Transfer rice mixture to 5 or 6 quart slow cooker.  Stir in both, carrots, salt, and pepper.  Cover and cook until rice is tender, but still slightly chewy, 2 to 2-1/2 hours on high or 4-5 hours on low.
  3. About 15 minutes before cooking time is up, stir salmon and peas into slow cooker.  Cover and cook on high until salmon is just opaque in center and peas are just tender, 15-20 minutes, stirring once halfway through cooking time. 

Filling Extra:  For an extra-fancy seafood risotto, prepare the recipe as directed but add ¾ pound shelled and divined cooked shrimp along with the salmon in step 3 (and up the per-serving POINTS value by 1).

Per Serving:  (1-1/3 cups):  7 POINTS

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