Chicken Gyros with Cucumber Salsa and Tsatsiki

Chicken GyroMy 23 year old daughter, Lauren, wanted to come home and make dinner for my husband, myself and her friend, Sonia. She found this recipe on epicurious.com. This was such a satisfying meal. There was no need to add anything else to round out the meal.

We purchased a roasted chicken from the local grocery store, and used fresh herbs. The recipe doesn’t call for feta cheese, but we all agreed it would have added to the dish. Still, this was really, really good without adding anything to it.

You could lighten up this dish using half the olive oil and fat free greek yogurt (which I think tastes just as good, but is hard to find where I live).  When I calculated the points for this meal based on the ingredients I had purchased, I didn’t come up with 11 points as stated below (those points were derived from the nutrition information), I came up with 8 points. The biggest difference being in the calorie count of the pita shells I used, the fact that we used fat free non-fat yogurt and only the breast meat of the roasted chicken.

Serves 4

Ingredients

2 Kirby cucumbers, divided

1 1/2 cups Greek yogurt

1 tsp fresh lemon juice

5 cloves garlic minced and divided

1 pint grape tomatoes, quartered

1 small red onion, halved and thinly sliced

1/3 cup chopped flat-leaf parsley

1/4 cup chopped mint

1/4 cup extra virgin olive oil

1 tsp dried oregano

1 tsp dried rosemary, crumbled

1 package naan bread or 4 pocketless pitas

1/2 roast chicken meat shredded to 2 1/4 cups

1/2 head iceberg lettuce, thinly sliced

Preparation

Preheat broiler.

Peel and grate 1 cucumber, then squeeze it with your hands to remove excess water. Stir together with yogurt, 1/2 teaspoon lemon juice, one third of garlic, and 1/4 teaspoon each of salt and pepper to make tsatsiki.

Cut remaining cucumber into 1/4-inch pieces and stir together with tomatoes, onion, parsley, mint, remaining 1/2 teaspoon lemon juice, and 1/4 teaspoon each of salt and pepper to make salsa.

Gently simmer oil, oregano, rosemary, remaining garlic, 1/4 teaspoon salt, and 1/8 teaspoon pepper in a small heavy saucepan, stirring constantly, until garlic is fragrant but not browned, 1 to 2 minutes. Toss chicken with 3 tablespoons garlic oil and brush one side of bread with remainder.

Heat bread, oiled side up, in a 4-sided sheet pan, covered with foil, 3 to 4 inches from broiler 3 minutes. Uncover and broil, rotating bread for even coloring, until golden in spots, about 2 minutes.

Spread some of tsatsiki on warm bread and top with chicken and some of lettuce and salsa. Serve remaining lettuce, salsa, and tsatsiki on the side.

Nutrition Facts

Calories 516
Total Fat 18g
Saturated Fat 3g
Cholesterol 76mg
Sodium 463mg
Carbohydrates 47g
Fiber 3g
Sugar 11g
Protein 39g

WW Points 11

Spinach and Feta Frittata

Packed with nutrition and protein, you could serve this for brunch or a light evening meal. Add a whole grain roll, and this makes a terrific simple supper.

The feta makes this dish. You could lighten the calories with fat free feta, but I don’t think it blends as well.

Serves 4

2 large eggs
2 egg whites
1/2 cup crumbled feta cheese
2 cups spinach
1 medium plum tomato
1 cup mushrooms
1/4 cup parsley
1/4 tsp ground oregano
1/4 cup onion

  1. Preheat broiler.
  2. Whip eggs together.
  3. Spray skillet with cooking spray and heat on medium low.
  4. Slice mushrooms and chop parsley and tomato. Remove stems from spinach. Finely chop onion.
  5. Pour egg into pan. Top with onion, oregano, mushroom and spinach. Cook until halfway set. Shift pan and move mixture away from edges to keep egg cooking evenly.
  6. Add tomato and feta. Cook until almost set. Finish under broiler.
  7. Top with parsley.

Nutrition Facts

Calories 65
Total Fat3g
Saturated Fat 1g
Cholesterol 106mg
Sodium 105mg
Carbohydrates 4g
Fiber 1g
Sugar 2g
Protein 6g

WW Points 3

Roasted Red Pepper Soup

I love this recipe. Low in calories and and Weight Watchers points, but so creamy and satisfying. The color is pretty, so it’s visually appealing as well as yummy!

Serves 4

Ingredients

5 item(s) bell pepper(s), roasted and peeled
1 cup(s) onion(s), quartered and roasted with bell peppers
1/4 tsp ground red pepper
1/2 tsp ground thyme
2 cup(s) fat-free chicken broth
1 cup(s) 1% low-fat milk
3 tbsp grated Parmesan cheese

Instructions

  1. Roast peppers and onion in oven. To roast peppers line cookie sheet with foil. Spray foil with cooking spray. Quarter and seed peppers and place on cookie sheet skin side up. Spray with cooking spray. Roast at 350 for approximately 45 minutes until skin is blackened, but peppers aren’t mushy. Remove from oven. Fold up foil and let peppers cool. Scrape skin off.
  2. Place peppers in saucepan with onion, broth, pepper, salt and thyme. Simmer for 15 minutes until slightly reduced and flavors blend.
  3. Add milk and puree.
  4. Serve topped with 1 tbs Parmesan cheese and serve.

Nutrition Facts

Calories 152
Total Fat 4g
Saturated Fat 2g
Cholesterol 9mg
Sodium 890mg
Carbohydrates 18g
Fiber 4g
Sugars 12
Protein 11 g

WW Points 2

Go To “Spaghetti” Sauce

I love this healthy twist on spaghetti sauce. It’s so versatile, and if you didn’t know the ground meat was turkey, you would mistake it for beef (for those of us with family members that can’t imagine eating ground turkey). I use this sauce with whole wheat pasta. I also stuff halved scooped out zucchini with the sauce and bake in the oven at 350 degrees for 45 minutes until zucchini is tender, then top with Parmesan cheese towards the end of cooking time. Stuffing zucchini is a real calorie savor and even my husband loves it. This recipe also freezes well if you have extra.

I use ground turkey breast in my recipe, but I could only calculate this recipe with ground turkey, so you can reduce the calorie count some if you use ground turkey breast.

Recipe serves 6

1 cup onion chopped

2 cloves chopped garlic

2 cups crimini mushrooms sliced

1/2 lb ground turkey or ground turkey breast

t tbs olive oil

6 cups prepared spaghetti sauce (I purchase the sugar free brand)

1/2 cup chicken broth

1 tsp ground oregano

1 tsp ground thyme

  1. Heat oil over medium high in skillet and add onion. Cook for one minute and then add garlic. Cook for 5 minutes or until almost translucent. Add chicken broth as needed to keep from scorching.
  2. Add ground turkey and mushroom and cook until turkey is cooked through. Continue to add chicken broth as needed.
  3. Add herbs and and prepared broth. Bring to a boil, then simmer on medium low for 20 minutes to blend flavors.

Nutrition Facts

Calories 313
Total Fat 11g
Saturated Fat 3g
Cholesterol 35mg
Sodium 1223mg
Carbohydrates 39g
Fiber 7g
Sugars 24
Protein 13 g

WW Points 6

Asparagus with Anchovies and Garlic

Asparagus with Salmon and Horseradish Sauce

I have to admit that I have never cooked with anchovies (short of Caesar salad). The combination of garlic, anchovy (so mild I wouldn’t have known what it was if I hadn’t added myself), and red pepper, really add a savory taste to the asparagus.

I found this recipe on Eatingwell. It called for more olive oil than I would have liked, so I cut the olive oil, and used vegetable broth instead. I use this method all the time. I add small amounts of broth (tablespoons at a time), and as it reduces if the pan gets too dry, I add a bit more, until desired doneness.

Makes 2 servings

1 tsp olive oil

1 tbs minced garlic

1/8 tsp crushed red pepper

1 bunch asparagus

4 tbs vegetable or chicken broth (more if necessary)

1 tsp anchovy paste

Heat oil in skillet and add garlic and pepper. Cook one minute until fragrant. Add asparagus and 1 tbs broth, and anchovy. Cook til crisp tender, adding broth as needed to keep veggies moist while they saute.

Nutrition Facts

Calories 65
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 5mg
Carbohydrates 9g
Fiber 5g
Protein 5 g

WW Points 1

Beef Tenderloin with Marsala-Mushroom Sauce

Marsala BeefThis recipe is from everydayhealth.com. You really can have beef and keep it light. The sauce with this dish is low calorie and tastes terrific! I sliced the beef and served it with Whole Wheat Couscous with Broccoli and Feta.

Serves 4

10 oz mushrooms of your choice

16 oz tenderloin beef steaks

1/2 tsp pepper

1/4 tsp salt

1 tsp olive oil

1/4 cup shallots sliced

1/2 cup Marsala wine

3/4 cup beef broth

1/2 tsp Dijon mustard

1 tbs light butter

  1. Slice mushrooms.
  2. Season steak with salt and pepper and coat with cooking spray.
  3. Cook steaks over medium-high heat, 3 – 4 minutes each side until desired degree of doneness (don’t forget carry-over cooking time).
  4. Remove steaks and keep warm.
  5. Heat oil in pan over medium heat until hot. Add shallots, and saute 1 minute. Add sliced mushrooms. Saute 4 minutes until tender. Add wine and bring to a boil. Reduce heat and simmer 2 minutes.
  6. Add broth and dijon. Boil 5 minutes until liquid is reduced by half. Remove and add butter. Spoon over meat.

Nutrition Facts

Calories 230
Total Fat 10g
Saturated Fat 4g
Cholesterol 75mg
Sodium 404mg
Carbohydrates 6.5g
Fiber 1g
Protein 26.5g

WW Points 5

Crab Stuffed Mushrooms

crab_mushroomsKaren Bernsee submitted this stuffed mushroom recipes that is a hit with everyone. Who doesn’t like mushroom and crab?
Makes: 36 servings

1 can (6 oz.) crabmeat, drained, flaked
1/2 cup Kraft Shredded Sharp Cheddar Cheese
1/2 cup Kraft Mayo Real Mayonnaise
1/3 cup Oscar Mayer Real Gacon Recipe Pieces or Bits
1 1/2 Tgsp. parsley flakes
36 medium mushroom caps
Preheat oven to 360 F. Mix all ingredients except mushroom caps. Spoon evenly into mushroom caps. Place on baking sheet. Bake 8 to 10 minutes or until cheese is melted.
Variation: Omit miushroom caps. Prepare crabmeat mixture as directed. Use as a spread for crackers of filling for sandwiches or hollowed-out cherry tomatoes. Mixture makes 1 1/3 cups.

I like to buy the crabmeat that comes in the tubs from the meat market.

Calories 40
Sodium 65 mg
Protein 2 g
Iron 0% DV
Total fat 3.5 g
Carbohydrate 1 g
Vitamin A 0% DV
Saturated fat 1 g
Dietary fiber 0 g
Vitamin C 0% DV
Cholesterol 5 mg
Sugars 0g

WW points 1