Sarah's Veggie Panini

The excitement due to my recently restored health is overwhelming, and with that excitement comes major cravings for foods that make me feel good.  Like veggies - veggies everywhere!  Brian and I picked up some delicious Rosemary Ciabatta from Gastronomia the other night, and with the leftovers I came up with a great sandwich.  It is savory and filling!

Sarah's Veggie Panini
Serves: 1
Points+: 9
Healthy Checks: 1 oil, 1-2 veggies, 1/2-1 dairy

• 3oz Ciabatta, or similar
• Assorted sliced, raw vegetables, such as:
• 1oz zucchini
• 5 sprigs asparagus
• 1/4 red bell pepper
• 1 Swiss brown mushroom
• 4 rings white onion
•  Olive Oil Cooking Spray
• Salt and Pepper
• 1T reduced-fat basil pesto
• 1/2oz soft goat cheese

Preheat oven to 400F (200C).

Slice vegetables and arrange in a baking dish.  Spray with olive oil and season with salt and pepper, to taste.

Roast vegetables in oven for 7 to 10 minutes, depending on your taste.

Meanwhile, slice Ciabatta in half and lightly spray each outer side with olive oil.  Prepare a pan or panini press.  If using a pan, spray it lightly with olive oil spray, and heat it over medium-high flame.

In a small bowl, toss vegetables with pesto.  Place on open Ciabatta.  Spread goat cheese onto the second slice of bread.

Cook panini until the cheese just starts to melt, and the crust is browned and crisp, flipping once.  By using a heavy pan or pot and pressing on top of the sandwich, you can achieve the same result as a panini press.

Asparagus, Bacon and Cheese Strata

Do you like French toast?  Do you like bacon?  How about asparagus?  Cheese?  Did you ever think there could be something so completely delicious, including all of these ingredients?  Imagine it - a savory, cheesy, rich strata, that you can eat for breakfast, brunch, lunch, or dinner!

I ate one slice the night I made this.  Then I let it cool, individually wrapped each slice in aluminum foil, and froze them in a Ziploc freezer bag (I find it helpful to date my frozen foods, and throw them out after 3 months if they haven't been eaten).  Whenever I want a slice, I simply thaw it in the fridge over night or during the day, and pop it into the toaster oven at about 430F for 10-15 minutes.  Voila!  Delicious strata in no time flat!  What a wonderful make-ahead meal that you can enjoy for the whole week, or for weeks to come.


Adapted from WW Online
Makes 6 servings
Points+ value = 7

• 2 tsp olive oil (this can be omitted if you get enough grease from the bacon, but does not decrease the Points+)
• 4 slices uncooked bacon, diced
• 1/2 cup onion, diced
• 2 cups asparagus, cut into 1-inch pieces
• Nonstick cooking spray
• 6 slices light whole wheat bread, day-old is best
• 4 large eggs
• 4 large egg whites
• 3/4 cup skim milk
• 2 tsp Dijon mustard (I used about 2 1/2 because I love Dijon)
• 1/2 tsp salt
• 1/4 tsp ground pepper
• 2 Tbsp grated Parmesan cheese, divided
• 1 cup low-fat shredded cheddar cheese

Heat a large oven proof skillet over medium heat.  You can choose to add the oil now, or you can wait to see if you get enough fat from the bacon.
Add bacon and cook, stirring, until golden brown, about 4 minutes.
Add onion and asparagus (if you didn't get enough grease from the bacon, you can add oil now); saute until vegetables are soft, about 3 to 5 minutes.  Remove vegetables from pan and set aside.

Preheat broiler.

Off heat, coat same skillet with cooking spray.  Arrange bread slices tightly in bottom of skillet.

In a large bowl, whisk together eggs, egg whites, milk, mustard, salt and pepper; pour over bread and allow milk mixture to soak in entirely (like when you make French toast).  Sprinkle with 1 Tbsp of Parmesan cheese.

Place skillet over medium to medium-high heat.  Cook, shaking pan frequently to promote even cooking, until almost cooked through to the top, about 4 or 5 minutes.

Place skillet under broiler to set eggs, about 2 minutes.  Remove skillet from broiler; top with bacon-veggie mixture, cheddar cheese, and remaining Tbsp of Parmesan cheese.  Place skillet under broiler again until cheese melts, about 1 to 2 minutes.

Slice into 6 pieces and serve!

Greek-Style Twice Baked Potatoes - 4 Points

This is another Weight Watchers online recipe to satisfy that Mediterranean craving!  I made a full batch of these and had them as a side dish for lunches and dinners throughout the week.  I actually thought they were better as leftovers!  You can always switch out the yogurt for light sour cream, and use a different cheese, such as cheddar.  Throwing in bacon bits would be yummy too!  (This will affect points values)

• 20 oz potatoes, 4 Idaho variety, scrubbed
• 1/3 cup crumbled feta cheese, at room temperature
• 1/3 cup low-fat plain yogurt, at room temperature (I used Greek yogurt)
• 1 Tbsp butter, melted
• 1 Tbsp chives, freshly snipped

1. Preheat oven to 425F (220C).  Bake the potatoes on the oven rack until a knife can easily pierce the center of each potato, about 45 minutes.  Remove potatoes and let cool slightly on a rack; reduce the oven heat to 375F (190C).
2. Split the potatoes in half horizontally (use oven mitts to protect your hands).  Scoop out the flesh from each potato half, leaving a 1/4-inch-thick layer still in the shell.  Transfer the potato flesh to a medium bowl.
3. Add the feta, yogurt, butter, and chives to the potato flesh and mash well.  Stuff the filling into the shells and arrange filling-side up on a baking sheet.  Bake until the filling is hot in the center and the edges are lightly browned, about 12 minutes.

Yields 2 potato halves per serving.

Baked Falafel Sandwich - 7 Points

In the spirit of Greek Week, and because Brian leaned over my shoulder one day and said, "I want some falafel!", I've decided to add a nice vegetarian option to the mix.  This recipe was taken from Weight Watchers online, and I absolutely recommend it!
One thing to note - this does not reheat well.  Leftovers are definitely not an option on this one.

Brian didn't like the Tahini sauce, but I thought it was a fabulously tangy addition to the sandwich.  Adding some tomatoes will give an extra bit of moisture, as this can be a bit dry (depending on the pitas you get).  Unfortunately, whole wheat pitas in Singers are on the dry side :(

This is Brian's sauceless sammich

• 15 1/2 oz canned chickpeas, drained and rinsed
• 1/4 cup onion, chopped
• 1/4 cup fresh parsley or cilantro, chopped (I used parsley - have I told you that I loathe cilantro?)
• 1 medium garlic clove, minced
• 1 tsp ground cumin
• 1/4 tsp ground coriander
• 1/4 tsp salt
• 1/4 tsp baking soda
• 1 Tbsp all-purpose flour
• 2 tsp olive oil
• 2 Tbsp Tahini (sesame butter)
• 2 Tbsp water
• 1 Tbsp fresh lemon juice
• 4 large wheat pitas
• sandwich vegetables, such as lettuce, tomato, red onion, cucumber, etc.  (I had cucumber, onion, and lettuce, while Brian had tomato, onion, and lettuce)

Combine chickpeas, onion, garlic, parsley, cumin, coriander, salt and baking soda in a food processor or blender.  Process until mixture is coarsely pureed and transfer to a large bowl.  Stir in flour; shape mixture into 4 large patties and let stand 15 minutes.

Preheat oven to 400F.

Heath oil in a large, ovenproof skillet over medium-high heat.  Add patties and cook until golden brown, flipping once, about 2 minutes per side.  Transfer skillet to oven and bake about 10 minutes more.

Meanwhile, whisk together Tahini, water, and lemon juice in a small bowl.


To assemble sandwiches, add one falafel patty to each pita and drizzle with 1 Tbsp of Tahini sauce.  Add vegetables of your choice.

Easy Greek Salad with Herb Lemon Grilled Chicken - 6 Points

This is the perfect meal when you just haven't got the time to cook.  It's also a perfect way to use up those Greek ingredients you bought for Greek Week!  I decided to try out my go-to fish recipe on the chicken, and it worked quite well.  Brian didn't care for the chicken, but I thought it was perfect mixed in the salad.  You can substitute other herbs for your chicken to find your own perfect combination!
Salad and Dressing from Weight Watchers New Complete Cookbook.
Serves 4.
 

For the Salad:

• 3/4 cup crumbled feta cheese
• 2 Tbsp fresh lemon juice
• 1 tsp olive oil
• 1 garlic clove, crushed
• 1/2 tsp dried oregano
• 1/4 tsp freshly ground black pepper
• 2 Tbsp water
• 3 cups torn romaine lettuce leaves
• 1 tomato, cut into wedges (I diced mine)
• 1 cucumber, seeded and thinly sliced (I use telescoping cucumbers and don't seed them)
• 1 green bell pepper, seeded and thinly sliced
• 1/2 red onion, thinly sliced
• 6 large Greek olives, pitted and sliced (I used Kalamata)

1. To prepare the dressing, in a mini food processor or blender, combine the cheese, lemon juice, oil, garlic, oregano, pepper, and water; puree.
2. In a large salad bowl, combine the lettuce, tomato, cucumber, bell pepper, and onion.  Drizzle with the dressing and toss to coat.  Sprinkle with the olives.

For the Chicken:

• 4 (3-ounce) skinless, boneless chicken breast halves
• dried parsley
• dried oregano
• salt and pepper
• fresh lemon juice

1. Coat a grill or cast iron grill pan with cooking spray and heat over medium heat, until a drop of water sizzles.  
2. Sprinkle chicken with salt, pepper, parsley, and oregano, to taste (or other herbs of your choosing).
3. Grill chicken, basting with lemon juice midway through, until done.

Salmon Croquettes

Tonight's dinner was my own spin on a recipe I discovered online.  I've never thought about canned salmon (in fact I probably didn't know it existed) until I saw this recipe.  Poor, poor Brian.  He refuses to eat anything with salmon, and he severely missed out on one of the most delicious and easy meals I've had in a long time!

I had my croquettes with a mixed greens salad and aged balsamic vinegar.

The finished product, ready for consumption!

My first bite - I'm excited to see how it tastes!

Mmm!  So Good!

Salmon Croquettes - 7 Points
Adapted from MyRecipes.com 
Yields 4 servings, 2 croquettes per serving


For the Croquettes:

• 2 Tbsp low-fat Greek style yogurt
• 1 Tbsp fresh lemon juice
• 1 1/2 tsp Dijon mustard
• 1/4 cup scallions, finely chopped
• 2 Tbsp red bell pepper, minced
• 1/2 tsp garlic powder
• 1/3 tsp salt
• 1/8 tsp Cayenne pepper
• 12 oz canned pink salmon
• 1 egg, lightly beaten
• 1 cup Panko bread crumbs
• 1 Tbsp canola oil

For the sauce:

• 2 Tbsp low-fat Greek style yogurt
• 1 tsp fresh lemon juice
• 1 tsp Dijon mustard (or more to taste)
• 1 Tbsp fresh parsley, chopped
• 1 tsp capers, finely chopped
• 1/2 tsp minced garlic
• salt, to taste

Combine all but last two ingredients for croquettes (through egg), stirring well.  Add panko; toss.
Shape mixture into 8 patties.
Heat oil in a large skillet over medium heat.  Add patties and cook 5 minutes on each side, or until browned.
(I cooked the first side for 5 minutes, and the other side for 3).

Meanwhile, combine ingredients for sauce, stirring well.

Remove patties from oil and pat dry with a paper towel.  Serve immediately with sauce and a tasty balsamic salad.

Spooktacular Weekend!

As we all know, Halloween means candy, trick-or-treaters, and if you're a grownup - parties.  Loads of parties.  So when I looked at the calendar and realized I had parties on both Friday and Saturday, it was important to plan ahead for easy and healthy meals.
Both Brian and I love a good bowl of soup after a full night of drinking, so my idea to make Quick Chicken Noodle Soup for lunch on Sunday was very well received!

Saturday night was the Halloween Party Hopper - a coach-style bus lugging 45 awesomely dressed partiers from bar to bar.  Not only did we receive welcome drinks at each venue (and free flow at one!), but the organizers did an amazing job of stocking bottles of vodka infused something to pour down our throats while en route to the next spot.  Needless to say, Brian and I made it until 2am (early in Singapore) and decided to go home.  By some miracle I didn't have a hang over on Sunday, but the soup was still an amazing idea ;)
Brian definitely enjoyed it!

In case you're wondering, we dressed as Mia Wallace and Vincent Vega from Pulp Fiction...and we looked fabulous!  (I don't smoke - it was a prop that lasted all of 30 minutes until someone smoked it)

Oh, and here's the soup (5 Points per serving).  I froze the leftovers; I'm sure they'll come in handy for the next hang over!

Sweet-and-Salty Salad with Apples, Red Peppers, Feta, and Chicken

I'm a salty-sweet person.  I like things like Snickers and Baby Ruth, chocolate-dipped pretzels, chocolate espresso beans, and M&Ms in my trail mix.  But any Weight Watcher knows that sometimes those sweet, salty, or sweet-and-salty treats aren't necessarily the best option... For our taste buds yes!  But for our waste lines, not so much.

Here is a healthy, delicious, and filling salad that gives you a bit of sweet, a bit of salty, and a bit of tangy zing in every flavorful bite!  At only 6 Points per serving, who could refuse!

• 1 cup wild rocket (arugula)
• 1 cup baby spinach
• 1 (3 oz) boneless skinless chicken breast
• 1/2 small apple, sliced
• 1/4 red bell pepper, sliced
• 1/2 oz feta cheese
• 1 Tbsp balsamic vinaigrette (I like Newman's Own, at 1.5 Points per Tbsp)

Tenderize chicken and season with salt and pepper.  Cook in a nonstick skillet until done.  Move to plate and set aside.
Place all other ingredients together in a bowl or Tupperware container.  When chicken is cool, slice and add to the salad.  Drizzle with balsamic vinaigrette; mix well (or shake).
Bon appetit!

Spinach, Feta, and Sun Dried Tomato Balsamic Chicken Salad

A great way to turn last night's Grilled Balsamic Chicken Panini with Feta, Sun Dried Tomatoes, and Baby Spinach into a delicious salad for today's lunch or dinner.

Yields 1 serving; 5.5 Points

• 1 (3 oz) chicken breast and 1/2 oz sun dried tomatoes, cooked according to Panini recipe
• 2 cups fresh baby spinach leaves
• 1/2 oz feta cheese
• 1 Tbsp good quality balsamic vinegar
• 1 tsp pumpkinseed oil (or good quality olive oil)

Place all ingredients in bowl and mix to combine.  Or, place in tupperware, drizzle with oil and vinegar, tightly cover, and shake until it's all mixed up!  Sprinkle with a bit of freshly ground black pepper (optional) and enjoy!

The Week of Paninis and Salads!

It's typically Thursday afternoon or Friday morning when I start pondering the next week's meal plan...  Hmm, I'm taking a break from work and it's coffee time and I'm going to check my favorite blogs, peruse WW online...there's got to be something I can make next week that's new and different!  Maybe something I can adapt to make my own...
So last week it hit me.  I love paninis, and I love salads - like mega love them!  Why not have a week of paninis for dinner, with corresponding lunch salads?!  So few ingredients, yet so many flavors.  Who couldn't love it!

Some inspiration credit must be given to Green Lite Bites for the first of this week's delicious panini sandwiches!  I served this with steamed green beans, and it was delicious!

Grilled Balsamic Chicken Panini with Feta, Sun Dried Tomatoes, and Baby Spinach

Inspired by Green Lite Bites Grilled Hummus and Feta Sandwich

Serves 1;  8 Points per serving

To prepare a corresponding salad for lunch the following day, double the chicken and sun dried tomatoes.

• 1 Ciabatta roll
• 1 (3 oz) boneless, skinless chicken breast
• 1/2 oz sun dried tomatoes (not packed in oil)
• 1/4 cup fresh baby spinach
• 1 oz sliced feta cheese
• balsamic vinegar
• salt and pepper

1. Poke chicken breast with fork, place between two sheets of cling wrap, and pound with meat tenderizer until 1/4 inch thick.  Place chicken in shallow bowl, sprinkle salt and pepper, and marinate in desired amount of balsamic vinegar.  Set aside for 5 to 10 minutes.
2. Prepare sun dried tomatoes according to package instructions.  Typically, you will pour boiling water over tomatoes ~1 inch deep, allowing to soak for 10 minutes. 
3. Cook chicken in a nonstick skillet over medium heat until done.  Pat dry and set aside.
4. Layer ingredients on Ciabatta roll, keeping the feta on the bottom.  Drizzle about 1/4 tsp balsamic vinegar onto the top piece of bread before closing the sandwich.
5. To cook the panini, use a panini press or George Foreman.  Or... place panini in a skillet with olive oil spray.  Lightly spray the panini, and press it down using something heavy and flat (I used a full tea kettle).  Just before the panini is heated through, flip it, and continue to cook a minute or two more.

Fun Ideas and a New Challenge!

I've spent the past couple months pondering a new direction for Smuggling Budgies, now that the Smugglette has been unleashed into the wild.  Each week I'll dig into a new food topic, something fun and exciting (like roasted chicken!) and throw quick meal ideas out into the open.  Sound like a plan?

So, as mentioned above, this week's item:  Roasted Chicken
I absolutely friggin' love these things.  How could you not love them???  Unless of course you are cursed with that strange affliction that my friends Heath and Brittany suffer from - they can't eat anything on the bone.  That means no bone-in chicken, no bone-in steak, no wings!  Seriously, it's devastating.  But even for them these meal ideas are possibilities.  If you suffer from "I can't eat bone-in foods" syndrome, simply ask a friend or loved one to remove the chicken from the bone prior to your entering the kitchen or dining room.  You will not know it was ever actually attached to an animal.  And perfecto!

If you live in the US, my personal favorite roasted chickens are Tyson brand, which can be purchased at your local supermarket (and comes in varieties!).  If you reside in Singapore, swing by your neighborhood Cold Storage and grab either a honey or black pepper chicken from the deli.
So what do you do next?  Well, let's see...

How about a big salad of your favorite veggies, some roasted chicken, and your salad dressing of choice?  Here is my personal favorite:

Yummy Salad with Roasted Chicken Breast - 7.5 Points

This is a large salad with 3 servings of veggies.  It is incredibly filling and tasty!  Great for salad-lovers :) 

• 2 cups romaine lettuce, torn or sliced
• 1 celery stalk, chopped
• 1/4 red bell pepper, chopped
• 1/4 cucumber, halved and sliced
• shredded carrots
• Pepperidge Farm Seasoned Croutons, 12 pieces
• 1 roasted chicken breast, skin removed and chopped
• 2 Tbsp Homemade Hidden Valley Ranch

Combine all ingredients on large plate.  Mix well with dressing, or dip individual bites, and enjoy!

What to do with the rest of your roasted chicken???
You could make a Roasted Chicken and Bow Tie Pasta Salad, which happens to be delicious, and will feed you for days.  Recipe = 6 Points per serving; yields 6 servings (remember to remove the skin).
Heat up a chicken breast or thigh, and serve along side veggies of your choice and steamed rice or cauliflower puree.
Slice the chicken into thin pieces and make a delicious sandwich!

All of these meals and ideas are super-quick and super-tasty (falling into the new 15-Minute Meals category) - perfect for staying on track when you're busy.

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So what's this challenge I keep referring to???
A fellow blogger has recently started a Crunch Attack challenge with her readers.  So...I'm following suit!  Click here to explore the challenge in more detail and join in on the fun!  Basically, I will do crunches (or ab workouts) and/or pushups at least 3 days each week, and then I will increase my repetitions as the weeks progress.
I will keep a log of my exercises and report back each week - and I'll even throw in some body measurements!  Week 1 started Tuesday...I will set some goals for myself next Tuesday after I've determined just what I can do!  I would love it if y'all did this challenge with me - the more support we've got, the easier this life change can be!

Good night, and go buy some chicken!

Mom's Tuna Salad

This is an all-time favorite from my mom's house, and only 2 pts per serving!  I was feeling nostalgic this week, and decided to have a Saturday lunch to make me think of home.  I guessed at ingredients and came up with something pretty close, and very tasty!
There are numerous ways to serve this - in a pita with cucumber slices (as I did today), on whole wheat with some baked lays (Mom and I love it that way!  Actually put the chips on the sandwich to add some crunch!), or even just over a bed of spinach salad.

• 1 package StarKist Chunk Tuna in Water
• 1 1/2 stalks celery, chopped
• 2 Tbsp red onion, chopped
• Grated carrots (I didn't have these on-hand, but they are a wonderful addition)
• 1/4 to 1/2 lemon, juice of
• 2 Tbsp reduced-fat mayonnaise
• salt and fresh pepper, to taste

Mix all ingredients together until well-blended.
Yields 3 servings.
2 Points per serving.

Enjoy!