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.

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.

Breakfast All Week!

This week's meal idea revolves around breakfast - the most important meal of the day!  Loads of researchers (and I won't point you to any links or surveys, mostly because I'm lazy and don't want to dig them up) have discovered that eating a balanced and nutritious breakfast not only wakes you up and tastes good, it gets your day going.  A good breakfast sets your body in motion for the rest of the day - it speeds your metabolism, meaning you can and will burn even more calories just by sitting around, and it gets your brain into prime thinking condition.

If you're anything like me, you love breakfast food, regardless of the time of day.  But you also struggle to wake up on time and never give yourself the time necessary to cook a good breakfast before work.  So, you wind up eating a quick bowl of cereal, or maybe some oatmeal.  Some days you run out the door with a granola bar and banana in hand.  Although those are all perfectly satisfying and healthy breakfasts, why not try something new, filling, and tasty?

I took a few different meal ideas - some from Gina, some from myself, and some from my close girlfriend.  Put it all together, and I've stumbled upon something wonderful!
This is super easy to make, and lasts in the fridge all week.  So you can grab a quick breakfast in the morning, or indulge your cravings for lunch, a snack, or dinner!

Sarah's Mini Omelets - 2 Points Each

Adapted from Gina's Broccoli Cheese Mini Omelets and the amazing Shelby Dillon's Culinary Fantabulousness.  Try using different ingredients, like spinach and feta, bacon and cheddar, or asparagus and caramelized onions (note these will alter points value) to find your perfect breakfast!

• 4 eggs
• 1 cup egg whites (from about 5 or 6 eggs)
• 1 small zucchini
• 1 small red bell pepper
• 1/4 red onion
• Salt, to taste
• Pepper, to taste
• 1 Tbsp olive oil
• Nonstick spray
• 1/3 cup Parmesan cheese, freshly grated

Preheat the oven to 350F.
Using a food processor, chop the zucchini, red onion, and bell pepper until fine.
Heat a small pan over low heat and spray with nonstick spray.  Add veggies, sprinkle with salt and pepper, and saute until cooked through.
While veggies are cooking, combine the eggs, egg whites, Parmesan cheese, salt and pepper in a medium bowl.  Coat a muffin pan with nonstick spray.
Use a slotted spoon to transfer the veggies from the pan into 9 muffin tins (you should fill the tins about 1/4 to 1/3 of the way).
Pour the egg mixture over the veggies until the tins are nearly full.
Bake for approximately 25 to 30 minutes (note that ovens vary - begin checking at 20 minutes).

Serve immediately.

Allow the remaining mini omelets to cool completely in the pan.  Once cool, remove the omelets and individually wrap them in foil or cling wrap.  Store in the refrigerator.
When you are ready to eat, simply pop in the microwave and enjoy!

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!