Main Dishes

Haute' Mama Accountibilty Coach

Alaska Seafood Boil
7 WW points & Healthi bites
Serves 4
1 1/2 lb. seafood combined, shrimp, halibut, scallop, and salmon.
½ lb. turkey kielbasa sausage cut into 4 chunks
1 medium onion cut into chunks.
¼ cup old bay or Cajun seasoning
1 can of diced tomatoes
¼ tsp smoked paprika
4 medium red potato, quartered.
4 ears of corn broken in half
1 Tbsp lemon juice
4 cloves minced garlic.
1 – 2 bay leaves
6 cups fat free chicken broth (may need to add more as it evaporates)
Bring broth, carrots, and spices to a boil, add potato cover boil 10 min, add sausage boil 5 min, add corn boil 5 min, add shrimp boil 2 minutes.

Blackened Salmon Fillets
Serves 4 0 WW points and Healthi Bites
4 5 ounce Salmon Fillets
Blackened Seasoning (below)
Wash pat dry. Spray with cooking spray. Rub each side with blackened seasoning. (Recipe below) Grill, air fry, bake or cook in a nonstick skillet. Be carful to not overcook. Remember fish continues to cook after removing from heat. Best to remove when still slightly raw. All foods continue to cook but fish is especially delicate. Dry fish is not good.
Left over salmon can be mixed with a little nonfat cream cheese and dollop of Greek nonfat yogurt for a great spread.
Blackened Seasoning Mix
This makes a lot. Save in an old spice container for future use. It will make you sneeze when making it. It is a great rub for all meats.
2 Tbsp garlic powder
1 Tbsp. of each Salt, onion powder, oregano, thyme, cayenne, black pepper & paprika.

Mix and store in airtight container. Seasoning can be used on fish, chicken, pork, beef, moose.
Coat meat and cook in hot skillet turn often.

Cheeseburger Soup
Serves 6
1 clove garlic
1 chopped onion
1 rib celery chopped
8 oz cooked lean moose burger
2 Tbsp. flour
4 cups beef broth
1 cup fat free evaporated milk
8 oz low fat cheddar chunked or shredded
¼ tsp. paprika
Salt & Pepper
Crusted bread

In heavy saucepan sprayed with pam cook celery, onion and garlic 5 – 10 minutes. Add cooked burger. Use 1 cup of broth and mix with flour. Add remaining broth bring to boil. Reduce heat add flour mixture until thicken reduce heat t simmer. Add milk, spices and cheese. Cover and cook on very low heat. (2 hours on low in crockpot)
Serve with toasted crusted bread or tater tots

Cranberry Balsamic Porkchops
Serves 2 6 WW points or Healthi Bites
2 Tbsp balsamic vinegar
1 tsp Dijon mustard
1 tsp olive oil
2 – 4 oz lean boneless porkchop
¼ tsp salt n pepper
8 oz. broccoli or Brussel sprouts
2 Tbsp dried cranberries
2 Tbsp sliced Almonds
Preheat oven to 400*. Treat baking dish with cooking spray. In a Ziplock bag mix, oil, vinegar, mustard, salt and pepper. Marinade pork chops for 30 minutes. Place chops and veggies on baking dish. Drizzle with marinade top each chop with 1 Tbsp cranberries. Bake for about 15 minutes or until done through. Top with sliced almonds.

Creamy Cajun Stew
Serves 8 3 WW and Healthi bites
10 oz uncooked diced potatoes
4 cups Chicken broth
1 15 oz. can fire roasted diced tomatoes
1 ½ cup chopped bell pepper
1 ½ onion, chopped
8 oz. Hillshire farm Kielbasa sausage, sliced into coins
1 cup celery chopped
1 Tbsp. Cajun spice
2 cloves garlic minced
1 lb. whitefish cut into chunks
1 lb. raw shrimp, shelled, deveined
4 oz. fat free cream cheese
8 oz. tomato juice
Place all ingredients, except fish, shrimp, and cream cheese in a 8 qt. pot. Ring to a boil. Reduce heat and simmer for 1 ½ hours. Brown sausage coins place on paper towel and pat out grease. After broth has simmered add sausage, fish and shrimp. Simmer for 30 minutes. Remove from heat. Cut cream cheese into small chunks and quickly whisk in broth. You can adjust the Cajun spice based on your likes. Serving size 2 cups

Fish Sticks
Serves 4
Total WW points and Healthi bites 10 total recipe
3 points/bites for ¼ of fish sticks
I lb. firm halibut cut into sticks (chunks)
1 egg beaten
2 Tbsp. flour
¼ cup breadcrumbs
½ cup panko crumbs
1 Tbsp. parmesan cheese
1 Tbsp. dried Italian seasoning
Salt & pepper
Pam spray
Pat fish dry. Batter will not stick if wet. Mix crumbs, parmesan, Italian seasoning. Dip fish in flour then egg then crumbs. Place on a treated pam or air fry basket and spray with pam. Bake at 400 5 min, turn, bake 2 – 3 minutes. Place under broiler for a few minutes or air fry at 375 for 8 minutes. Cooking time varies depending on thickness and firmness of fish used.

Halibut with Lemon Dill Butter
Serves 4
3 Smart points and Healthi Bites

4 6 oz. white fish fillets
Salt & pepper
2 medium lemons sliced to equal 12 slices
4 sprigs fresh dill
4 tsp. butter
2 tsp. chopped dill
1 tsp. lemon zest

Spray fillets with pam. Sprinkle fillets with salt & pepper. Line pan or grill with lemon slices and dill sprigs.
Lemon Butter – combine butter, chopped dill, zest. Serving size 1 ½ tsp.

Honey Chile Chicken
serves 4
6 WW points and Healthi Bites
1 lb. chicken breast (4 4oz)
1 orange bell pepper chunked
!/2 cup chunked onion
1 cup frozen peas
1 clove garlic minced
1 tsp sesame oil
pinch salt & pepper
1 Tbsp minced ginger or 1/4 tsp ground ginger
1 Tbsp honey
1 Tbsp water
1 Tbsp lime juice
2 Tbsp sriracha hot sauce
2 Tbsp soy sauce
2 cups rice cooked with coconut extract
2 Tbsp flour
Toss vegetables, garlic, ginger, and oil. let veggies rest while cooking chicken. Wash chicken breast and pat dry. Massage in salt and pepper. Dust both sides with flour, spray with pam. Place in heated skillet turn 1/2 way through cook aprox 4 - 6 minutes per side. Remove from heat and keep warm. While chicken is cooking, mix in a separate bowl soy sauce, sriracha, lime juice, water, and honey whisk together. Add veggies to skillet cook quickly until desired crispness. Toss chicken in sauce to coat. Add chicken and sauce to skillet mix with veggies. Serve with 1/2 cup coconut rice

Huevos Rancheros

Serves 4 4 WW and Healthi bites
1 Tbsp. Olive Oil
1 cup chopped onions
½ cup chopped bell peppers
Jalapeno
1 Tbsp. Chile sauce
1 can of stewed tomatoes
8 eggs
2 cups cooked rice
1 cup FF cheddar cheese
1 small can of chopped green chilies
1 cup black beans
Garlic, salt pepper
1 Tbsp. Chile powder
1 tsp cumin, oregano
Sauté veggies and spices. Bring to a simmer cook for about 5 minutes it will thicken. Heat beans. Cook eggs as desired.
Layer on plate’s rice, beans, veggie cheese. Top with 2 eggs each.

Hunter Chicken
Serves 4
4 5 oz. chicken breast
Salt & pepper
1 Tbsp. olive oil
1 onion coarsely chunked
3 cloves garlic
1 Tbsp. Italian seasoning
1 large can dice tomato
1 small can tomato sauce.
2 bell pepper chunked
¼ lb. sliced mushrooms
1 stalk celery
2 cups whole wheat cooked pasta
Heat 2 tsp. oil in skillet. Season chicken with salt & pepper.
Brown chicken in skillet 2 minutes on each side.
Remove chicken and place in baking dish.
Add the last tsp. of oil and sauté fresh veggies and seasoning, about 3 minutes.
Add tomato sauce, diced tomatoes.
Heat and pour over pasta and chicken.
Bake at 325 for 25 minutes.

Mediterranean Chickpea n Shrimp Salad
serves 4 2 WW and Healthi points
Ingredients
1 lb. shrimp
15 oz. Canned chickpeas (garbanzo beans)
½ cup chopped red onion
Bell pepper1 cup diced red or yellow bell pepper.
½ cup chopped fresh Cilantro
½ diced English cucumber (seeded regular cucumber can be used)
12 cherry Tomato cut in halve.
¼ cup fat free Crumbled feta cheese can use blue cheese
1 tsp. Italian seasoning
1 minced Garlic clove
1 Tbsp. Red-wine vinegar
1 Tbsp. Olive oil
1 Tbsp. capers
8 kalamata olives quartered.
1. Toss all ingredients together except feta, vinegar, and oil.
2. Mix vinegar and oil together and drizzle over the salad. Toss and let rest for 5 minutes, toss again rest 5 more . Divide evenly onto 4 plates, add ¼ of shrimp to each salad. Just before serving sprinkle feta over the top.

Mexican Meatloaf Loaf
Serves 4
1 ½ lb 97% lean ground beef
¾ oatmeal
½ cup minced onion
1 clove minced garlic
1 Tbsp taco mix
1/3 cup chopped cilantro
1 tsp. cumin
1 4oz. can diced green chilies
1 egg
8 oz can tomato sauce
Wholly Guacamole
Salsa
Mix all ingredients together except for 4 oz tomato sauce, salsa and guacamole. Shape into a loaf and bake at 375 for 45 minutes top with remaining tomato sauce and bake 15 more minutes. Remove from oven and let it rest for 10 minutes. Top with salsa and guacamole.

Porkchops and Ginger Apples
Serves 4
5 WW points and Healthi bites
1 tsp. ground coriander
¾ tsp salt
½ tsp cumin
¼ tsp black pepper
2 tsp olive oil
4 – 4-ounce lean pork chops
½ cup diced red onion
1 Tbsp fresh grated ginger
2 apples cored and sliced.
1 – 1 ½ cups chicken broth
2 Tbsp stone ground mustard
¼ cup chopped parsley
In a small dish mix coriander, ¼ tsp cumin, salt, and pepper. Rub both sides of pork chops and let rest at room temperature for 15 minutes. Heat oil in skillet on medium heat. Cook Pork chops on both sides for about 4-6 minutes depending on thickness. Transfer to a plate and cover to keep warm. Sauté ginger and onions for about 2 minutes. Add apples str and cook for another 2 minutes. Whisk mustard into 1 cup of broth and add to the skillet. Add porkchops bring to a simmer(you may need to add more broth if it is to dry) Simmer for about 2 – 3 minutes more. Transfer to a serving plate and cover with a little broth. Top with chopped parsley.

Pozole
Serves 4

1 lb. lean meat(hamburger, chicken or pork)
1 onion chopped
2 cloves garlic
½ Tbsp. cumin
3 cup beef/vegatble/chicken broth(depending on meat)
1 (15 oz.) can hominy
1 (15 oz.) can stew tomato
½ Tbsp. chopped chipotle en adobe
½ Tbsp. oregano
4 radishes chopped
3 green onions chopped
¼ cup FF cheddar

Sauté onion, cumin & garlic. Add broth, hominy, meat, chipotle, tomato and oregano. Simmer for about 20 minutes.
Garnish with radish, cheese, & green onions.
Serving size scant 2 cups.

Salisbury Meatballs
Serves 4
6 WW points & Healthi Bites

1 tsp olive oil
½ cup minced onions
1 lb. ground moose
1/3 cup bread crumbs
1 egg
2 Tbsp. tomato paste
Salt & pepper1 Tbsp. flour
1 tsp. red wine vinegar
2 tsp. Worcestershire sauce
¼ tsp mustard powder
5 oz. mushrooms minced
1 ¼ cup beef broth
Chopped parsley

Sauté mushrooms and onion in 1 tsp oil. Divide into 2. Combine burger, crumbs, 1 Tbsp. paste, egg ¼ cup beef broth salt and pepper. In another bowl blend flour, 1 cup broth, onion, 1 Tbsp. paste, vinegar, Worcestershire sauce and mustard.
Shape into meatballs. Place on baking sheet and cook until brown and holds shape. Place into a baking dish and pour on gravy mixture and bake for 25 minutes at 350. Can add grated carrots, celery and extra mushroom to gravy if desired.

Salmon Panzanella Salad
Serves 4
3 SP without croutons
1 lb. baked Salmon fillets cool
½ cup roasted red peppers
Dressing
1 Tbsp lemon juiced (save some lemon zested for garnish)
3 Tbsp red wine vinegar
1 Tbsp olive oil
Salt pepper
Whisk set aside
Prepare salmon fillets by baking or broiling. Season with salt n pepper. While salmon is cooking prep veggies. Careful not to overcook the salmon. It is better to remove from heat when still a little raw. Fish keeps cooking even after you remove it from the heat. Remember not to over cook or it will be dry.
In large bowl toss 1 small English cucumber diced, ½ small red onion diced, 8 kalamata olives, ½ lb. cherry tomato halved, 1 Tbsp. capers, 1 cup fresh basil torn, 2 leaves of leaf lettuce torn.
Divide veggie onto 4 plates, top with 4 oz salmon, Drizzle ¼ of dressing, top with red peppers and garnish with croutons.
Tip homemade croutons. Us 1 keto hamburger bun. Spry both sides with cooking spray, sprinkle with seasoning, cut into cubes and air fry until dried. One bun into croutons is 1 point.

Skinny Potato Salad
Serves 4

1 cup of baked or boiled cubed potato
2 cups cauliflower cut into the same size pieces as the potatoes
¼ cup fat-free mayonnaise
1/3 cup nonfat plain Greek yogurt
2 Tbsp. sliced black olives.
3 hard-boiled eggs diced.
2 Tbsp mustard (or to taste)
Salt & Pepper
4 Tbsp dill relish
1/3 cup diced red onion.
¼ cup diced celery
¼ cup fat-free shredded cheddar cheese
Steam cauliflower until done but not mushy, leave it firm. It will still cook for a while setting.
Mix all veggies then add mayo, yogurt, and mayo. Let it set for a couple of hours. It’s better when it sits.
This is delicious, and you can't hardly tell it's cauliflower!! Try it before you knock it.

Spicey Peanut Chicken
Serves 4 3 Weight Watcher and Healthi points
¼ cup powder peanut butter
¼ cup warm water
¼ cup sugar free BBQ sauce
Jalapeno minced (to your taste)
1 lb. chicken breast cut into stripes
Chopped green onions
4 tsp crushed peanuts
Mix peanut butter powder and water in a bowl. Stir in BBQ sauce, minced jalapeno. Spray pan and cook chicken coat with sauce, flip coat with sauce. Add remaining sauce heat and divide into 4 servings top with 1 tsp of crushed peanuts and green onions

Split Pea Soup
Serves 4

1 lb. split peas
1 Lg onion chopped
1 cup chopped celery
1 cup chopped carrots
Garlic, Italian spice, bay leaf, salt, pepper
4 chicken bouillon cubes in 6 cups water
1 lb. cooked diced ham
½ cup FF Greek yogurt
Wash and rinse peas until water is clear. Steam all veggies. Bring broth to a boil add split peas. Simmer until peas are soft. When peas are soft run through a food processor and return to pan add veggies. Temper yogurt, then slowly whisk into soup. Bring temperature back up. You can add water if soup thickens too much.
Great with croutons, crusty bread, or grill cheese.

Stroganoff

Serves 4 6 WW points and Healthi bites

2 Tbsp olive oil
1 lb. thin sliced moose or beef
2 tsp I can’t believe it’s not butter
½ onion, sliced
1 cup mushrooms sliced
2 cloves garlic minced
¼ cup red wine
1/3 cup fat free sour cream
1/3 cup nonfat Greek yogurt
8 oz. cooked whole wheat egg noodles
1 bay leaf
1 ½ cup beef broth
1 ½ Tbsp stone ground mustard
Sear meat for 1 – 2 minutes. Remove from heat. Sauté onions and mushrooms caramelized about 8 – 10 minutes. Add garlic, stir return meat to skillet. Add wine and cook about 2 – 3 minutes. Add broth, mustard and bay leaf. Cook on high for 8 – 10 minutes until liquid reduces to 1/3. Reduce heat to a low simmer. In a separate bowl mix yogurt & sour cream. Temper sour cream mixture to keep from curdling(tempering is done by taking a tbsp. of hot liquid and mixing it into the sour cream, add another tbsp. Do this until the sour cream temp is warm. The warmer it is the less chance of curdling) Stirring the sour cream without tempering will cause it to curdle. Whisk in the tempered sour cream mixture. Toss in noodles and serve. Garnish parsley

Teriyaki Salmon
Serves 2 3 WW and Healthi Bites
8 oz. fillet salmon
4 oz mushrooms
10 stalks asparagus
4 green onions slice
1 tsp toasted sesame seeds
Marinade
¼ cp soy sauce
¼ cup white wine
1 packet sweetener
2 tsp sesame oil
1 tsp. honey
1 tsp fresh ginger
Chile flakes
Mix marinade in a gallon zip lock bag and let rest for 15 minutes. Place fillet, mushrooms and asparagus in marinade. Mix gently to coat everything. Pour onto baking dish treated with a cooking spray. Cover fish with veggies. Bake at 350 for 25 minutes (depending on fish size) Top with onions and sesame seeds.

©Copyright. All rights reserved.