Baking food in foil packs is fun for several reasons. 1. It's like opening a present every time. 2. The food turns out moist and tender. 3. The cleanup is INSANELY fast and easy! So get wrapping...
Woohoo! Bayou Fish Pack
PER SERVING (1/2 of recipe, 1 fillet with seasoned beans): 270 calories, 2g fat, 592mg sodium, 32.5g carbs, 9.5g fiber, 8g sugars, 31g protein -- PointsPlus® value 6*
This slightly spicy fish dish will rock your face off!!!
Ingredients: 1 cup canned red kidney beans, drained and rinsed 1/2 cup finely chopped green bell pepper 1/2 cup finely chopped onion 1/2 cup finely chopped celery 1/4 cup tomato paste 1/2 tsp. Cajun seasoning, divided 1/2 tsp. chopped garlic 1/8 tsp. ground thyme 1/8 tsp. salt 1/8 tsp. black pepper Two 4-oz. raw flounder fillets Optional: hot sauce
Directions: Preheat oven to 350 degrees. Place beans, bell pepper, onion, and celery in a bowl. Mix well and set aside.
In a small bowl, combine tomato paste with 1/4 tsp. Cajun seasoning. Add garlic, thyme, salt, and black pepper, and mix thoroughly. Transfer seasoned tomato paste to the bean-veggie mixture, and stir to coat. Set aside.
Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray. Scoop seasoned bean-veggie mixture into the center of the foil, and spread it out a bit. Evenly sprinkle remaining 1/4 tsp. Cajun seasoning on both sides of each fillet, and lay the fillets side by side on top of the bean-veggie mixture.
Place another large piece of foil over the whole thing. Fold together and seal all four edges of the two foil pieces, forming a well-sealed packet.
Bake in the oven for 20 minutes, or until the fillets are cooked through and the veggies are tender. Cut packet to release steam before opening it entirely. (Careful -- steam will be hot.)
Serve each fillet with half of the bean-veggie mixture. If you like, add a little hot sauce. Enjoy!
MAKES 2 SERVINGS
Steamy Creamy Squash Packet
PER SERVING (1/2 of recipe, about 1 cup): 80 calories, 3g fat, 233mg sodium, 11g carbs, 3g fiber, 5g sugars, 3.5g protein -- PointsPlus® value 2*
Avoiding heavy starches? Not in the mood for Tofu Shirataki noodles? Check out a new way to squash (har har!) your cream-sauce cravings...
Ingredients: 2 zucchini or yellow summer squash, stem ends removed 1/2 cup thinly sliced onion 2 tsp. light whipped butter or light buttery spread (like Brummel & Brown) 1/8 tsp. dried oregano Dash each salt and black pepper, or more to taste 1/2 tsp. chopped garlic 1 wedge The Laughing Cow Light Original Swiss cheese
Directions: Preheat oven to 375 degrees.
Thinly slice each zucchini/squash lengthwise, forming wide, flat strips. Cut strips in half widthwise and set aside.
Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray. Place sliced zucchini/squash and onion in the center of the foil. Top veggies with two evenly spaced dollops of butter. Sprinkle with oregano, salt, and pepper. Top with garlic.
Place another large piece of foil over the veggies. Fold together and seal all four edges of the two foil pieces, forming a well-sealed packet.
Bake in the oven for 20 minutes, or until veggies are soft and tender.
Let cool slightly. Cut packet to release steam before opening it entirely. (Careful -- steam will be hot.) Empty into a bowl and set aside.
Place cheese wedge in a small microwave-safe bowl, and microwave for 20 seconds. Stir until smooth, add to veggies, and toss gently to coat. If you like, season to taste with additional salt and pepper. EAT!
MAKES 2 SERVINGS
Hot Tuna Stuffed Tomatoes
PER SERVING (1 stuffed tomato): 141 calories, 2g fat, 340mg sodium, 22g carbs, 8.25g fiber, 7g sugars, 13.5g protein -- PointsPlus® value 3*
Great at lunchtime... A delicious snack... These tomatoes are packed with tuna, garbanzos and, our BFF, Fiber One!
Ingredients: 4 large tomatoes, each about 3 inches wide 1/2 cup Fiber One Original bran cereal 1/2 cup chopped green bell pepper 1/4 cup chopped onion One 5-oz. can albacore tuna packed in water, drained and flaked 1/2 cup canned chickpeas (garbanzo beans), drained and rinsed 2 tbsp. tomato paste 1 tsp. chopped garlic 1/2 tsp. dried basil Dash each salt and black pepper, or more to taste 2 tsp. reduced-fat Parmesan-style grated topping
Directions: Preheat oven to 375 degrees.
Carefully slice about 1/2 inch off the top of each tomato. Gently scoop out and discard insides. Set hollow tomatoes aside. Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Transfer crumbs to a large bowl and set aside.
Bring a skillet sprayed with nonstick spray to medium-high heat on the stove. Add bell pepper and onion. Stirring occasionally, cook until veggies begin to soften, about 5 minutes. Transfer to the bowl with the crumbs.
To the bowl, add all remaining ingredients except Parm-style topping. Stir thoroughly and, if you like, season to taste with additional salt and/or black pepper. Evenly distribute mixture among the hollow tomatoes. Equally sprinkle the tops of the tomatoes with Parm-style topping.
Lay a large piece of heavy-duty foil on a baking sheet. Place tomatoes upright in the center of foil in rows of two with the edges touching. Place another large piece of foil over the tomatoes. Fold together and seal all four edges of the two foil pieces, forming a well-sealed packet without extra room around the tomatoes.
Bake in the oven for 25 minutes, until tomatoes are hot and mostly softened. Allow to cool slightly. Cut packet to release steam before opening it entirely. (Careful -- steam will be hot.) Serve 'em up!
MAKES 4 SERVINGS
CHEW ON THIS: June is National Fresh Fruit and Vegetable Month. We've been munching up a storm! Have you?!
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*The PointsPlus® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark.
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