Peppered Filet Steak with Zucchini

I like to eat good all week and on the weekend I like to eat even better! Having some yummy scallops or filet mignon is a treat I like to cook up on the weekend. Trying to find the balance of eating good but keeping it healthy is something I am always looking to do. I found this meal idea in Weight Watchers What To Eat Now cookbook. I like that the recipe keeps it healthy and taste super delicious! 

This is a double portion of filet. The weight watchers point plus and nutrition facts are for one 1/4 lb filet and 2/3 cup of zucchini. I served this with cauliflower mashed potatoes, I will share that recipe soon!

Serves 4

4 (1/4-pound) lean filet mignon steaks, trimmed

1 tbsp mixed peppercorns, cracked

1/4 tsp coarse sea salt

1 tsp canola oil (I used olive oil)

2 zucchini, halved lengthwise and thinly sliced

2 shallots, minced

1/2 cup reduced-sodium chicken broth

1 tbsp Dijon mustard

1. Sprinkle steaks with cracked pepper and salt, pressing to adhere. Heat oil in large heavy skillet over medium-high heat. Add steaks and cook until bottoms are browned, about 4 minutes. Turn steaks over and cook until instant-read thermometer inserted into centers registers 145 degrees F for medium-rare, about 3 minutes (I did 4 minutes on each side for a medium/ med well). Transfer steaks to plate and cover with foil.

2. Add zucchini and shallots to skillet. Cook, stirring often, until softened, about 3 minutes. Add broth and mustard and stir gently. Simmer until liquid thickens, about 3 minutes. Serve zucchini and sauce with steaks.

Weight Watchers Point Plus Value: 5 point plus

Nutrition Facts:

Calories 212

Total Fat 8g

Saturated Fat 3g

Trans Fat 0g

Cholesterol 67mg

Sodium 332mg

Carbohydrates 7g

Sugar 2g

Fiber 1g

Protein 26g

Seared Scallops with Basil Sauce

As I mentioned in my previous post, I like to "cook big" on the weekends. I cook things that I just would not normally make on the weekday when everyone is busy and we are all in "the gind". Scallops are something I can't buy for the week when I do my grocery shopping. The day I buy scallops I have to use them, freshness is very important when making seafood and especially scallops. I found this delightful scallop recipe in The Pampered Chef Cooking For Two & More cookbook.

Serves 2

1/4 cup heavy whipping cream (sub light cream for a healthy version)

1/4 cup fresh basil, finely chopped

1/8 tsp salt

10 large sea scallops (1-1 1/2 ounces each)

2 teaspoons of a citrus & basil rub (I used a teaspoon of dried basil and a teaspoon of fiery citrus rub, use what ever seasoning you like with some dried basil)

2 tbsp all-purpose flour

2 cups red and yellow grape tomatoes, cut in half

basil oil or olive oil

salt and coarsely group black pepper

1. Place cream in a small saucepan under low heat, add basil and salt to cream. Let stand to infuse cream with basil flavor.

2. Meanwhile, remove small muscle from side of each scallop, if necessary. Sprinkle scallops with citrus rub; dredge scallops in flour, shaking off excess. (I just dipped each side of scallop in the seasoning mix and then covered with flour, shaking off excess. I like a lot of flavor!) Heat skillet over medium heat until hot; generously spray with oil. Add scallops and cook 4-6 minutes or until scallops are deep golden brown, turning once. Remove scallops from skillet; drain well on paper towels.

3. Meanwhile, wipe out skillet, lightly spray with oil and heat over medium heat until hot. Add tomato halves; season with salt and black pepper. Saute just until warm, about 30 seconds. To serve, microwave basil sauce on high for 30 sec or until hot. Arrange five scallops to a circle in center of each serving plate. Spoon tomatoes into center. Drizzle sauce around edge of plate. (I added fresh steamed asparagus and rice to my plate so I drizzled sauce around the four sides) 

Weight Watchers Point Plus Values: 8 points plus (without rice)
Nutrition Facts:
Calories 310
Total Fat 15g
Saturated Fat 7g
Cholesterol 90mg
Carbohydrate 18g
Protein 27g
Sodium 850mg
Fiber 2g

Rustic Lentil Soup

On the weekends, when I have time I like to cook big! What I mean by "cook big" is I like to cook things I may not have the time or patience for during the week. In this case I cooked a large pot of lentil soup that my family enjoyed through out the week and I even had some left over to freeze. This may not be the most beautiful dish but it sure tastes good and it sticks with you during your busy day.

I found this "Rustic Lentil Soup" recipe in Teresa Giudice Fabulicious Fat & Fit cookbook. I own all three of Teresa's cookbooks and I absolutely love her quick, easy and low fat meals. She even breaks down the nutrition facts in the back of the book so it makes it easy to figure out the weight watcher point values. You will see me reference her recipes again and again. 

The picture shown here is the next day, after the lentils thickened in the fridge over night. I like the thick hearty lentils but if you want it thin like soup, I will explain how to do that below. This is one serving of lentils. 

Makes 10 to 12 servings

1lb of lentils

1 tbsp extra-virgin olive oil

1 large onion, diced

3 large carrots, diced

2 large celery ribs, diced

2 garlic cloves, chopped

1 cup drained canned plum tomatoes, broken up

1 1/2 tsp of oregano (dried or fresh, I always use fresh herbs when I can)

3 dried bay leaves

2 cups small shell pasta

salt and freshly ground pepper

*Tip: Take the time to prep everything before hand! The vegetables  the spices, and all other ingredients should be chopped, diced, measured and ready to add to the pot before you even start. 

1. Put the lentils in a colander. Rinse under cold water and sort through to discard any stones or other things you don't want in your soup. Drain and set aside

2. Heat the oil in a large soup pot over medium heat. Add the onion, carrots, celery, and garlic and cover. Cook, stirring occasionally, until the vegetables soften, about 6 minutes. Add lentils, tomatoes, oregano, and bay leaves. Pour in 2 1/2 quarts (10 cups) of water (I used 5 cups of vegetable stock to extra flavor). Bring to a boil over high heat. Reduce the heat to medium-low and cook, uncovered, stirring occasionally, until the lentils are almost tender, about 30 minutes.

3. Stir in the pasta and 3 cups of water, and return to a boil over high heat. Season with the salt and pepper. Reduce the heat to medium-low and simmer, stirring often, until the pasta is tender, about 15 minutes. (For a thinner soup, add water as desired; for a thicker soup, just let simmer, stirring occasionally.) Remove the bay leaves. Serve hot.

This soup tastes even better the next day, but it will thicken in your fridge so add water when reheated in desired (I don't mind the thickness) 

Weight Watchers Point Plus Value: 5 points plus per serving 
Nutrition Facts:
Calories 234
Carbohydrate 41g
Fat 2g
Saturated Fat 2g
Cholesterol 0mg
Fiber 11g
Protein 14g
Sodium 239mg