1. Preheat oven to 350*. Combine wet ingredients and add dry ingredients. Bake in sprayed 8″ square pan for 35-45 minutes. Makes 6 servings.

Also, I leave out the splenda since I don’t like the taste of splenda when it’s used in baking.

Servings |  4 Preparation Time |  20 min Cooking Time |  25 min Level of Difficulty |  Easy side dishes |  This combo of feta, chickpeas, sauteed scallions and spaghetti squash makes a fantastic vegetarian main course or a great side dish with chicken or fish.

• 2 pound raw spaghetti squash
• 2 tsp olive oil
• 1/2 cup scallion(s), sliced
• 2 tsp minced garlic
• 14 1/2 oz canned diced tomatoes, undrained
• 1 cup canned chickpeas, drained and rinsed
• 1 tsp dried oregano
• 1 tsp lemon zest, freshly grated
• 1/4 tsp table salt
• 1/4 tsp black pepper
• 1/4 cup dill, or mint, fresh, chopped
• 1/4 cup pot cheese, or fat-free crumbled feta

• Pierce squash with a fork in several places; place on a microwave-safe plate. Microwave on high, turning squash over every 3 minutes, until tender, about 12 to 15 minutes; let stand 5 minutes. (Or to bake squash, preheat oven to 350ºF. Halve squash lengthwise and scoop out seeds. Place squash, cut side down, in a large baking dish and prick skin all over with a fork. Bake until tender, about 30 to 40 minutes.)
• Meanwhile, heat oil in a large nonstick skillet over medium heat. Add scallions and garlic; cook, stirring, until fragrant, about 1 minute. Add diced tomatoes, chickpeas, oregano, lemon zest, salt and pepper; increase heat and bring to a slow boil.
• Meanwhile, cut cooked squash in half lengthwise and scrape out seeds (if using microwave). Using a fork, scrape strands of squash into skillet with tomato-chickpea mixture. Cook, stirring, until squash strands are well coated; remove from heat and stir in dill or mint. Top each serving with cheese. Yields about 1 cup of squash and 1 tablespoon of cheese per serving.

 Add a dash of red pepper flakes for an extra kick.

Makes 12 servings

POINTS® value | 0 per serving

Ingredients

• 2 cups bok choy, chopped
• 2 cups Chinese cabbage, chopped
• 3 cloves garlic, minced
• ¼ cup fresh ginger root, thinly sliced and julienned
• 1 cup oyster mushrooms
• 2 cups scallions, chopped
• 1 cup canned water chestnuts, sliced (8 oz can)
• ½ cup red bell pepper, thinly sliced
• ¼ tsp red pepper flakes
• 6 cups vegetable broth
• 1 cup alpha sprouts
• 2 cups snow peas, stringed
• 2 Tbsp low-sodium soy sauce
• ½ cup cilantro, finely chopped

Instructions

• Put bok choy, Chinese cabbage, garlic, ginger root, oyster mushrooms, scallions, water chestnuts, red bell pepper, red pepper flakes and vegetable broth into a large soup pot. Cover and bring to a boil over high heat. Reduce heat to low and simmer, partly covered, for about 10 minutes. Toss in alpha sprouts and snow peas during the last 3 to 4 minutes of simmering.
• Add soy sauce and cilantro. Serve.
• Serving Size: about 1 cup

Variations

• Add in:
• 1 ½ pounds cooked shrimp (2 oz per serving): POINTS value: 1
• 1 ½ pounds scallops (2 oz per serving), POINTS value: 1
• 2 cups tofu (about 2 2/3 Tbsp per serving), POINTS value: 1
• 1 ½ pounds shredded or cubed white meat chicken (2 oz per serving), POINTS value: 1
• 1 ½ pounds Chinese roast pork (2 oz per serving), POINTS value: 3
• 6 tsp hot/spicy oil (1/2 tsp per serving), POINTS value: 1

Italian-Inspired Zero POINTS-Value Soup

Makes 12 servings

POINTS® value | 0 per serving

Ingredients

• 2 cups escarole, chopped
• 2 cloves garlic, minced
• 1 cup onions, chopped
• 2 cups baby spinach
• 2 small zucchini, cubed
• 1 medium red pepper, chopped
• 2 cups fennel bulb, thinly sliced (one bulb)
• 6 cups vegetable broth
• 28 oz canned diced tomatoes, preferably fire-roasted
• ¼ tsp crushed red pepper flakes
• 2 tsp fresh thyme, finely chopped
• 1 tsp fresh oregano, finely chopped
• ¾ tsp salt
• ¼ tsp black pepper
• ¼ cup fresh parsley, chopped
• ¼ cup fresh basil

Instructions

• Put escarole, garlic, onions, spinach, zucchini, red pepper, fennel bulb, vegetable broth, diced tomatoes, red pepper flakes, thyme and oregano into a large soup pot. Cover and bring to a boil over high heat. Reduce heat to low, and simmer, partly covered, for about 10 minutes.
• Stir in salt, black pepper, parsley and basil. Serve.
• Serving Size: about 1 cup

Variations

• Add in:
• 1 cup grated parmesan cheese (1 Tbsp per serving), POINTS value: 1
• 1 ½ lb cooked chicken sausage (2 oz per serving), POINTS value: 3
• 1 ½ cups cooked chickpeas (1 ½ Tbsp per serving), POINTS value: 1
• 1 1/2 cups cooked orzo (1 ½ Tbsp per serving), POINTS value: 1
• 1 ½ cups cooked lentils (1 ½ Tbsp per serving), POINTS value: 1
• 24 turkey meatballs (2 per serving), POINTS value: 1

Mexican-Inspired Zero POINTS-Value Soup

Makes 12 servings

POINTS® value | 0 per serving

Ingredients

• 2 cups fresh green snap beans, cut into bite-size pieces
• 3 cloves fresh garlic, minced
• 2 small zucchini, cubed
• 1 cup tomatillos, chopped
• 1 average jalapeno pepper, finely chopped
• 14 oz canned diced tomatoes, Mexican-style preferred
• 1 oz green chili pepper, preferably poblano (about ½ medium pepper)
• 1 medium Spanish onion, chopped
• 1 medium green bell pepper, chopped
• ½ tsp cumin
• 1 tsp fresh oregano
• 6 cups vegetable broth
• ½ cup roasted peppers (about 2 peppers), pureed with …
• 1 Tbsp chipotle peppers in adobo sauce
• ¾ tsp salt
• 2 Tbsp fresh lime juice
• ½ cup fresh cilantro, chopped

Instructions

• Put snap beans, garlic, zucchini, tomatillos, jalapeno, diced tomatoes, green chili pepper, onion, green pepper, cumin, oregano and vegetable into a large soup pot. Puree roasted peppers with chipotle in adobo sauce in a blender or food processor, and add to soup. Cover and bring to a boil over high heat. Reduce heat to low, and simmer, partly covered, for about 10 minutes.
• Stir in salt, lime juice and cilantro. Serve.
• Serving Size: about 1 cup

Variations

• Add in:
• 1 ½ cups corn kernels (1 ½ Tbsp per serving), POINTS value: 1
• 1 ½ cup black beans, drained and rinsed (1 ½ Tbsp per serving), POINTS value: 1
• 1 ½ pounds cooked shrimp (2 oz per serving), POINTS value: 1
• 1 ½ pounds shredded or diced white meat chicken (2 oz per serving), POINTS value: 2
• 6 Tbsp reduced-fat sour cream (1 ½ Tbsp per serving), POINTS value: 1

• 1 sprays cooking spray
• 4 large banana(s), ripe, peeled
• 8 oz canned crushed pineapple in juice, drained
• 2 Tbsp McNeil Nutritionals SPLENDA No Calorie Sweetener, divided
• 1/2 tsp ground cinnamon
• 1 cup fat-free ricotta cheese
• 1 tsp vanilla extract
• 1 cups raspberries

• Preheat oven to 400°F. Coat a 9-inch baking pan with cooking spray. Place bananas in pan.
• Combine pineapple, 1 tablespoon of Splenda and cinnamon in a small bowl; pour over bananas. Cover pan with foil and bake for 30 minutes. (Note: The canned pineapple is already sweet so omit the Splenda if you prefer.)
• Meanwhile, combine ricotta, remaining tablespoon of Splenda and vanilla in another small bowl; set aside.
• Place one baked banana in each of four individual serving bowls and top each with about 2 tablespoons of pineapple sauce and 1/4 cup of ricotta mixture. Top each with 1/4 cup of raspberries. Serve immediately.

Servings |  4 Preparation Time |  20 min Cooking Time |  420 min Level of Difficulty |  Moderate main meals |  Ready for Cinco de Mayo? Turn up the heat in this delicious Mexican stew by stirring in a 1/4 to 1/2 cup of your favorite spicy salsa just before serving.

• 1 small green pepper(s), use a small poblano chile
• 1 pound lean pork loin, boneless pork roast, cut into 1-inch cubes
• 1/2 cup canned chicken broth
• 1 large sweet potato(es), peeled and cut into 1-inch cubes
• 1 small onion(s), chopped
• 14 1/2 oz canned diced tomatoes, fire-roasted, undrained
• 1/2 tsp ground cumin
• 1/2 tsp table salt
• 1/4 tsp black pepper
• 1 Tbsp fresh lime juice
• 1 cup poblano chile
• 1 cup poblano pepper(s)

• Turn on a stovetop burner and place poblano chile over open flame (use tongs or a long-handled fork to keep fingers away from flame); carefully turn to char on all sides. Place poblano in a plastic or paper bag; close bag and set aside for 10 minutes to steam. Rub poblano skin off with your hands under cold running water; core, seed and dice poblano. (Note: If you have an electric range, broil poblano on high, 3 inches from flame, turning occasionally, until charred on all sides. Follow remaining directions above.)
• Place pork in a 5-quart slow cooker. Add broth, sweet potato, onion, poblano chile, tomatoes, cumin, salt and pepper; stir well. Cover and cook on LOW setting for 6 to 7 hours. Add lime juice and stir well. Yields about 1 1/2 cups per serving.

 Serve with a spoonful of fat-free sour cream if desired.

Servings |  10 Preparation Time |  35 min Cooking Time |  480 min Level of Difficulty |  Easy main meals |  Chunks of pork tenderloin make this chili especially robust. Spicy peppers add even more flavor.

• 1 medium onion(s), chopped
• 2 medium garlic clove(s), minced
• 1 cup carrot(s), chopped
• 1 Tbsp chili powder, medium-hot
• 1 tsp dried oregano, crushed
• 1 small jalapeno pepper(s), seeded, chopped (don’t touch seeds with bare hands) or 1 canned chipotle pepper in adobo, chopped
• 1/2 tsp table salt
• 1/2 tsp black pepper, freshly ground
• 2 pound lean pork tenderloin, trimmed of fat and cut into 1-inch chunks
• 15 oz canned black beans, drained and rinsed
• 15 oz canned kidney beans, drained and rinsed
• 15 oz canned pinto beans, drained and rinsed
• 1 cup canned tomato puree
• 29 oz canned diced tomatoes, with green pepper, celery and onion, undrained
• 6 oz canned tomato paste

• Combine onion, garlic, carrots, chili powder, oregano, jalapeno, salt and pepper in a 5-quart (or larger) slow cooker; stir. Add remaining ingredients; stir again.
• Cover and cook on HIGH setting for 6 to 8 hours. Yields about 1 cup per serving.

 We start cooking the chili at a HIGH setting so the ingredients quickly reach a safe temperature. You can reduce the heat to LOW after 3 to 4 hours, if you prefer.

Servings |  6 Preparation Time |  25 min Cooking Time |  420 min Level of Difficulty |  Easy soups |  This stew is a wonderful winter-warmer. You can also substitute 2 cups of fresh green beans, cut into 2-inch lengths, for the zucchini.

• 1 small onion(s), chopped
• 1 medium garlic clove(s), minced
• 1 large zucchini, diced
• 1 pound lean beef round, cut into 1-inch chunks
• 1/2 tsp dried oregano, crushed
• 14 1/2 oz canned diced tomatoes, undrained
• 1 Tbsp canned tomato paste
• 3/4 cup dry lentils
• 4 cup canned beef broth
• 1 tsp table salt
• 1/4 tsp black pepper
• 1/4 cup basil, fresh, slivered

• Place all ingredients, except basil, in a 5-quart or larger slow cooker; stir well. Cook on LOW setting for 6 to 7 hours.
• Remove cover; stir in basil. Cover and cook on LOW setting for 5 minutes more. Yields about 1 1/2 cups per serving.