Teriyaki Meatballs- 1pt meatball

photo courtesy of budgetbytes.blogspot.com

This is an adapted recipe from Budget Bytes site. It is a cool cost of making the meal.
I adjusted their recipe to make it healthier by adding fiber. You can adjust it as you fit ways to cut calories (ie-less sugar, ground turkey, chicken, pork, halving with lentils~has the same calories/fat as the beef but more nutrients.)
Here is the recipe as given by Budget Bytes

MEATBALL INGREDIENTS		COST
1 lb.	ground pork	$3.50
1 large	egg	$0.23
1/2 cup	plain breadcrumbs	$0.17
1 clove	garlic, minced	$0.07
2 inches	fresh ginger	$0.52
1/2 tsp	soy sauce	$0.02
2 whole	green onions	$0.25
10-15 cranks	freshly cracked black pepper	$0.05
TERIYAKI GLAZE INGREDIENTS		COST
1/2 cup	soy sauce	$0.48
1/2 cup	brown sugar	$0.12
1/2 cup	water	$0.00
1/2 Tbsp	toasted sesame oil	$0.28
1 Tbsp	rice vinegar	$0.04
2 inches	fresh ginger	$0.52
2 Tbsp	corn starch	$0.12
1 Tbsp	sesame seeds	$0.17
RICE BOWL INGREDIENTS		COST
2.5 cups	dry jasmine rice	$1.10
3.75 cups	water	$0.00
2 whole	green onions	$0.25
TOTAL		$7.89

I substituted  90% lean beef for pork, and 1 cup Oats for the breadcrumbs (or using 1/2 c oats 1/2 c flax~same cals/fat/fiber). I also added a 1/2 finely chopped celery (I used it instead of green onion).
Calories per meatball-- 67 gram, Fat-- 1 gram, Fiber--3 grams
1 pts (old system) per meatball plus your rice points/calories
Directions (adjusted from Budget Bytes):
STEP 1: Preheat the oven to 400 degrees. Place ingredients for the meatballs in bowl, mix it up.
STEP 2: Cover a baking sheet with foil. Roll the meatball mixture into small balls, about one tablespoon each. You should yield about 30 meatballs. Place the meatballs on the baking sheet as you roll them. Bake until golden brown (about 35-40 minutes).
STEP 3: While the meatballs are in the oven, begin cooking the rice according to the package directions
STEP 4: While the meatballs are in the oven, also prepare the teriyaki glaze. In a medium pot combine the soy sauce, water, brown sugar, rice vinegar, ginger and sesame oil.Heat over a low flame until the brown sugar is dissolved (just a few minutes).
STEP 5: Dissolve the cornstarch in just enough water to make it pourable. Pour it into the pot with the glaze ingredients. Turn the heat up to medium high, stir and cook until thickened. It should thicken as soon as it begins to simmer.
STEP 6: When the meatballs come out of the oven, transfer them from the baking sheet into the pot with the glaze. Stir to coat.
If you eat the recommended serving size by Budget Bytes of 1cup cooked rice with 5 meatballs- it would be 10 pts (5 for 5 meatballs, 5 for 1 cup rice).

Glazed Chicken Strips-6 points

The recipe calls for only 5 oz of chicken cut into cubes. I chose instead to use one 8 oz chicken breast cut into 4 strips. The points already are adjusted, if you only use the 5 oz it is 4 points per serving instead of 6 points. This recipe comes from a book where every recipe is made for only two servings and to be 30 minute or less meals. Other than the change I made and already mentioned it is the same recipe as in the book.

Glazed Chicken (for two)

• 2 tsp honey
• 2 tsp ketchup
• 2 tsp soy sauce
• 1tsp lemon juice
• 1/2 tsp ginger
• 1 garlic clove, minced (or 1 1/2 tsp jar minced garlic)
• 1 80z chicken breast, sliced into strips
• 1 cup cooked rice

directions-

In a small bowl, mix well the honey, ketchup, soy sauce, lemon juice, ginger, and garlic. Place chicken and mixture in a plastic bag, put in fridge to marinate for about 30 minutes (I don't think longer would hurt if you wanted to make it up prior and let sit in fridge overnight).

Fast way- place in microwaveable dish and microwave on high for 2 minutes, stir, cook longer if needed. Let stand for a minute. Serve chicken over 1/2 cup of rice.

Long way- Place marinated chicken in glass baking dish. Bake chicken at 350 for 20 minutes, or until fully cooked. Serve over 1/2 c of rice.

Suggestions- serve along side veggie. We did steamed zucchini with 1 tsp of Parmesan cheese sprinkled on top. Also to spice up the rice you could 1- use the remainder of mixture over the rice or 2- add 2 tbs of Crazens to the rice.

Glazed Chicken (for 4)

• 1 Tbs honey
• 1 Tbs ketchup
• 1 Tbs soy sauce
• 2 tsp lemon juice
• 1 tsp ginger
• 2 garlic clove, minced (or 1 Tbs jar minced garlic)
• 2 80z chicken breast, sliced into strips
• 2 cups cooked rice

follow the directions from above

Rice is included in the points, but the Parmesan on the zucchini is not.

Chicken Stir Fry- 6 pts

This is the Stir Fry I've always used. I was really wanting it last night. So I made it up and figured out the points. I like to use a pre-made stir fry veggie mix. To make it less points I only used 1- 8 oz chicken breast. I used about half the amount of rice I normally use, and filled it with veggies. I used a bit too much soy sauce and it looked really yucky- tasted fin, but I didn't want to put a picture up.

Stir Fry

• 1-8oz chicken breast, cut into cubes
• various veggies- carrots, green beans, zucchini, peas, yellow squash, celery, peppers, onion, broccoli, anything that sounds good to you.
• 1 cup cooked rice
• 4 tbs soy sauce

Cook up the chicken, when almost cooked turn heat to low, add 2 tbs of soy sauce, let simmer. When the chicken is done, add in the veggies, and the last 2 tbs of soy sauce. Mix well, then add rice, mix well and serve. Makes 2 servings (to make more servings just double the recipe). If you aren't up for rice, this could also be made with 1 package of Ramen noodles, if you use Ramen instead of rice the total is 7 points (its actually more like a point and half).

Fajitas-7pts

I love Mexican food. I've lived in Arizona almost my entire life. When I haven't been in Arizona I have felt the loss in my life of good Mexican food. This is not an Weight Watchers recipe. Instead only inspired by one. It was inspired by the Zesty Beef Fajitas recipe found in my book 'Weight Watchers New 365 day Menu Cookbook'. I saw it and got thinking. This recipe also complements the stuffed peppers, in that you can use the same stuff. For example: Black beans- open one can and you still won't use it all up and Rice- make a couple cups at one time and only use a cup at a time, used the other half of lb from the peppers, the other half of onion, and sweet bell peppers (we buy them in bulk or you can buy them pre-cut with onions in the frozen veggie section).

Arizona Girl's Fajitas

• 1/2 lb ground beef
• 1 c cooked long grain rice
• 1/2 c black beans
• onion cut into medium pieces
• sweet bell peppers cut into medium pieces (I used 3 large halves-red, green, yellow)
• 1 c water
• 1 tbs cumin
• 1/2 tbs chili powder
• 1 tsp salt
• 1/2 tsp black pepper
• 1/2 tbs cayenne pepper
• 1 tsp paprika

Directions: cook on the stove top the onion and bell peppers (how you oil the pan is up to you, I use spray butter, olive oil (add the points), or Pam). When the veggies are almost done add in the 1/2 lb of ground beef. Make sure it is broken up as best as possible. Add salt and pepper. Let it will simmer until all the meat is browned. Once all is browned add the water, cumin, chili powder cayenne pepper, and paprika. It helps to mix all the seasons into the water first then add the water. You can use the Taco seasoning mixes but you'll have to check out what points it will add, many contain molasses and other preservatives. After you get all the seasonings spread around and simmering add the beans and rice to the pan. Let simmer for a minute or two (until all the water is absorbed).

Serving: Makes 6 servings (2/3 c each) at 4 points a serving, add in your own tortillas (our large cook yourself tortillas are 3 points each). Can be served as is or with lettuce, tomatoes, salsa (check for points), and cheese (add points).

Stuffed Peppers-5pts

These were yummy. I'd make them again. I think next time I will try using Worcestershire sauce instead of the tomato sauce and then add actually chopped tomatoes. Sorry I forgot to take a picture. I will have to get into a habit of doing this.

Stuffed Peppers

(4 servings, double everything for 8 servings)

*denote not being in the original recipe

• 1/2 lbs of lean beef (90 or above, if you use lower make the adjustment) you do not need to brown it before adding it to the mixture, although if you are using a fattier beef I would recommend browning it and draining off the fat.
• 1 c cooked long grain brown rice (you can used white rice, I used long grain brown and was able to add the beans for the same number of points)
• *1/4 c black beans (cooks/canned and rinsed--if you use white rice add a point for the beans)
• 1/4 c green peas (thawed if frozen)
• onion-finally chopped (I used 1/2 of a large onion, if it is small use the whole thing)
• 1/4 c grated Parmesan cheese
• 2 tbs tomato paste (next time I want to try Worcestershire sauce doesn't change the points)
• 3 garlic cloves, minced
• 1 tsp thyme
• 1 tsp basil
• 1/2 tsp sage
• 1/2 tsp rosemary
• *1 tsp cumin (we love cumin and next time I might add even more)
• 4 large sweet peppers (red, green, orange, yellow-its your choice), cut off the tops and clean out seeds
• 1/2 c tomato puree or tomato sauce

Mix the beef, rice, onion, peas, beans, rice, cheese, seasons and 2 tbs or tomato paste (or Worcestershire sauce)- mix together, fill peppers with mixture. Bake at 350 degrees, covered with foil and just enough water to cover the floor of the baking pan, cook for 30 minutes and then remove the cover and continue to cook for 20min more. Cool a bit before serving.