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main meals

POINTS® Value: 10 Servings:  4 Preparation Time:  15 min Cooking Time:  15 min Level of Difficulty:  Easy

Satisfy big appetites in a hurry with this French-inspired bean and sausage meal.

Ingredients

• 2 spray(s) cooking spray, or enough to coat skillet
• 1 medium onion(s), chopped
• 1 medium garlic clove(s), minced
• 8 oz kielbasa, sliced 1/4-inch thick
• 1/4 tsp dried thyme
• 3/4 cup(s) canned chicken broth
• 30 oz canned great Northern beans, rinsed and drained
• 1 1/2 tbsp canned tomato paste
• 1/2 cup(s) dried bread crumbs

Instructions

• Preheat broiler.
• Coat a nonstick ovenproof skillet with cooking spray and heat. Add onion, garlic and kielbasa and sauté until onion is tender, about 3 to 4 minutes. Add thyme, broth, beans and tomato paste; simmer 10 minutes.
• Sprinkle bread crumbs over beans. Place skillet under broiler until bread crumbs are browned, about 30 seconds. Yields about 1 3/4 cups per serving.

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main meals

POINTS® Value: 6 Servings:  4 Preparation Time:  15 min Cooking Time:  9 min Level of Difficulty:  Easy

Cheese, fruit and nuts are a classic trio. Here they team up — along with bacon — for a superb main course salad.

Ingredients

• 1 sprays olive oil cooking spray
• 4 slice uncooked turkey bacon
• 2 slice mixed-grain bread, cut into 1/2-inch cubes
• 1/3 cup chopped walnuts, coarsely
• 9 oz spinach, baby leaves
• 2 large head endive, Belgian, sliced crosswise 1/2-inch thick (about 3 cups)
• 4 oz low-fat cheddar or colby cheese, cut into thin wedges
• 1 large apple(s), McIntosh, cut into thin wedges
• 6 Tbsp low-fat vinaigrette, balsamic-variety

Instructions

• Coat a large nonstick skillet with cooking spray; heat over medium-high heat. Add bacon and cook as package directs until crisp, about 4 minutes; remove bacon to a paper towel. Let bacon drain briefly then crumble into bite-size pieces; transfer to a large bowl.
• Add bread cubes to same skillet. Cook over medium heat, tossing often, until slightly golden and crisp, about 3 minutes; remove to a plate and set aside. Add walnuts to skillet; cook, tossing often until lightly toasted, about 2 minutes. Transfer walnuts to bowl with bacon.
• Add spinach, endive, cheese, apple and dressing to bowl; toss to mix and coat.
• Put about 4 cups of salad mixture on each of 4 plates. Sprinkle each serving with about 3 tablespoons of homemade croutons.

Notes

• We opted for walnuts and McIntosh apples but feel free to use almonds and any type of apple you prefer. The turkey bacon lends a delicious smoky flavor to this meal but if you want to make this salad vegetarian, use meatless bacon instead (could affect POINTS values).

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side dishes

POINTS® Value: 6 Servings:  8 Preparation Time:  30 min Cooking Time:  33 min Level of Difficulty:  Moderate

This hearty, fall-inspired meal is a wonderful change of pace from lasagna with red sauce.

Ingredients

• 1/4 cup all-purpose flour
• 2 1/2 cup fat-free evaporated milk
• 2 medium garlic clove(s), minced
• 1/3 cup grated Parmesan cheese
• 1/8 tsp table salt, or to taste
• 1/8 tsp black pepper, or to taste
• 10 oz dry lasagna noodles, cooked al dente (about 12 noodles)
• 10 oz cooked winter squash, thawed if frozen
• 1 cup part-skim mozzarella cheese, shredded
• 3/4 cup golden seedless raisins
• 2 Tbsp pine nuts, chopped

Instructions

• Preheat oven to 350°F.
• Place flour in a small saucepan and very gradually whisk in milk and garlic. Warm over low heat, stirring constantly, until sauce simmers and is thickened, about 3 minutes. Remove from heat and stir in Parmesan cheese, salt and pepper.
• Spread 1/4 cup of cheese sauce over bottom of a 9 X 13-inch glass or metal pan and cover with 3 lasagna noodles; top with 1/3 of squash and 1/2 cup of cheese sauce. Sprinkle with 1/2 cup of mozzarella cheese and 1/4 cup of raisins. Cover with 3 more lasagna noodles and spread with 1/3 of remaining squash and 1/2 cup of cheese sauce; sprinkle with 1/4 cup of raisins. Cover with 3 more lasagna noodles and top with remaining squash and raisins; cover with last 3 lasagna noodles, pressing sheets firmly down. Top with remaining cheese sauce; sprinkle with pine nuts and remaining mozzarella cheese
• Bake until lasagna bubbles around edges and is browned on top, about 30 minutes. Slice into 8 pieces and serve.
• This recipe is part of our Cook Once, Eat All Week series. To learn more about this month’s theme, make-ahead pasta bakes and casseroles, click here.

Notes

• You can add color and flavor to this lasagna recipe by using a medley of dried fruit. Use 1/4 cup of dried cranberries, 1/4 cup of dried cherries or blueberries, and 1/4 cup of golden raisins instead of 3/4 cup total of raisins

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• In a large skillet, sprayed with olive-oil-flavored cooking spray, brown meat (I added extra seasoning to the meat while cooking), onion and green pepper. Stir in mushrooms, tomato sauce, Italian seasoning and Splenda. Pour mixture into a slow cooker sprayed with butter-flavored cooking spray. Spread noodles over meat mixture. Sprinkle with Parmesan cheese. Layer cheddar and mozzarella cheeses evenly over the top. Place pepperonis around the edge of the crockpot. Cover and cook on LOW for 6-8 hours/ Mix well before serving
  ]]> http://dirtymartini.thestolenolive.net/?feed=rss2&p=239 0 http://dirtymartini.thestolenolive.net/?p=238 http://dirtymartini.thestolenolive.net/?p=238#comments Wed, 17 Sep 2008 15:02:15 +0000 JenClows http://dirtymartini.thestolenolive.net/?p=238 Cheeseburger and tots casserole
  POINTS: 7

  Servings: 6
  INSTRUCTIONS

  1 pound 95% lean/5% fat raw ground beef
  1 cup canned low-fat cream of mushroom soup, made with fat-free milk
  1 cup canned cheddar cheese soup made with fat-free milk
  20 oz Ore-Ida Tater Tots
  

  1 pound extra lean ground beef 4% fat
  10 3/4 oz healthy choice cream of Mushroom Soup
  10 3/4 oz Campbell’s (U.S.) Cheddar Cheese Soup
  20 oz Ore-Ida TOTS
  Instructions
  1. In a skillet, brown ground beef then stir in soups.
  2. Pour in a 13×9 pan sprayed with no stick spray.
  3. Arrange TOTS on top.
  4. Bake, uncovered, at 350* for 50-55 minutes or until the TOTs are golden brown.
  ]]> http://dirtymartini.thestolenolive.net/?feed=rss2&p=238 0 http://dirtymartini.thestolenolive.net/?p=237 http://dirtymartini.thestolenolive.net/?p=237#comments Thu, 04 Sep 2008 00:12:20 +0000 JenClows http://dirtymartini.thestolenolive.net/?p=237 Italian seasoned chicken with potatoes, cooked in the slow cooker.

  4 servings

  8 pts/serving

  Cook Time: 7 hours

  Ingredients:

  • 4 boneless, skinless chicken breast halves
  • 1/2 cup fat free Italian salad dressing
  • 1 teaspoon Italian seasoning (or mix basil, oregano, crushed red pepper, and garlic powder to equal same)
  • 1/2 cup grated reduced fat Parmesan or Romano cheese
  • 3 large potatoes, peeled and cut into wedges or thick slices

  Preparation:

  Place chicken in bottom of Crock Pot. Sprinkle with half of the Italian dressing, spices, and the grated cheese. Put the potatoes on top or around the chicken. Sprinkle with the rest of the dressing, spices, and cheese.Cook on low for about 6-8 hours, or until the chicken is done and potatoes are tender.

  ]]> http://dirtymartini.thestolenolive.net/?feed=rss2&p=237 0 http://dirtymartini.thestolenolive.net/?p=236 http://dirtymartini.thestolenolive.net/?p=236#comments Thu, 21 Aug 2008 18:16:18 +0000 JenClows http://dirtymartini.thestolenolive.net/?p=236 Easy Chicken Pot Pie

  Description
  It just doesn’t get any easier than this delicious pot pie topped with biscuits.

  From: Halfmysize.com
  Serves – 4

  7.5 oz. can Pillsbury buttermilk refrigerated biscuits
  12 1/2 oz. can cooked chicken breast, drained
  10 3/4 oz. can 98% fat free cream of chicken soup
  8 1/2 oz. can of peas and carrots, drained
  1 teaspoon dried parsley
  1/4 teaspoon black pepper
  1/8 tsp. salt

  Preheat oven to 350 degrees. In a medium bowl, combine chicken, soup, peas and carrots, parsley, black pepper and salt. Mix well to combine. Spray an 8″ x 8″ baking dish with non-stick cooking spray. Place chicken mixture in baking dish. Slightly flatten biscuits between your palms. Top chicken mixture evenly with biscuits. Bake for 25 minutes or until biscuits are golden brown. Serve immediately.

  Nutrition Information per serving:
  268 cal., 2.7 g. fat, 2.5 g. fiber
   
  5 pts

  ]]> http://dirtymartini.thestolenolive.net/?feed=rss2&p=236 0 http://dirtymartini.thestolenolive.net/?p=235 http://dirtymartini.thestolenolive.net/?p=235#comments Thu, 21 Aug 2008 18:14:43 +0000 JenClows http://dirtymartini.thestolenolive.net/?p=235 Crockpot Chicken

  Serving Size : 4

  Points – 4

  Amount Measure Ingredient — Preparation Method
  ——– ———— ——————————–
  1 lb boneless skinless chicken breasts (frozen)
  10 3/4 ounce can cream of mushroom soup, condensed — 98% fat-free
  10 3/4 ounce can cream of chicken soup, condensed — 98% fat free
  1/8 teaspoon garlic salt — to taste
  1/8 teaspoon black pepper — to taste

  Add all ingredients to crockpot – cook on low 8-10 hours.

  ]]> http://dirtymartini.thestolenolive.net/?feed=rss2&p=235 0 http://dirtymartini.thestolenolive.net/?p=234 http://dirtymartini.thestolenolive.net/?p=234#comments Thu, 21 Aug 2008 18:11:20 +0000 JenClows http://dirtymartini.thestolenolive.net/?p=234 Chicken in Teriyaki Sauce
  Serves: 6
  4 pts (for breasts)

  Crissy’s Note: You can also use boneless, skinless chicken breast halves and cook on HIGH for 2 hours. With this change the POINTS® are lowered (168 calories; 2g fat; trace fiber).

  3 lbs skinless chicken thighs (about 12 thighs)
  salt & pepper, to taste
  1/4 cup low sodium soy sauce
  2 Tbsp firmly packed brown sugar
  1 teaspoons ground ginger
  1 clove garlic, minced
  2 Tbsp dry sherry
  1 small onion, finely chopped

  Coat a cast-iron skillet with cooking spray, then spray it a second time. Heat skillet over high heat. When it’s very hot, add the chicken in one single layer. Allow the chicken to cook until it is a deep golden brown, about 2-4 minutes. Turn and brown the other side. Transfer to slow cooker stoneware.

  Return the skillet to the stove, lower heat to medium and add the soy sauce and remaining ingredients. Cook scraping up any browned bits stuck to the pan. Pour the liquid over the chicken.

  Cover and cook on HIGH for 3-4 hours, until the chicken is cooked through and beginning to brown.

  Use a spoon to pour some of the sauce over the chicken. Leave the lid off and cook 1 hour more on HIGH, until the chicken has browned and the sauce has reduced by about half.

  192 Calories; 5g Fat (25.3% calories from fat); 26g Protein; 8g Carbohydrate; trace Dietary Fiber; 107mg Cholesterol; 514mg Sodium

  ]]> http://dirtymartini.thestolenolive.net/?feed=rss2&p=234 0 http://dirtymartini.thestolenolive.net/?p=233 http://dirtymartini.thestolenolive.net/?p=233#comments Thu, 21 Aug 2008 14:21:15 +0000 JenClows http://dirtymartini.thestolenolive.net/?p=233 ITALIAN CASSEROLE (Amy’s version)
  6 HU
  Servings | 8

  Ingredients
  1/4 cup Kraft Shredded Swiss Cheese (mozzarella can be substituted)
  2 cups bottled pasta sauce
  2 Tbsp grated Parmesan cheese
  4 oz low fat part-skim ricotta cheese
  4 oz reduced-fat sour cream
  1/4 cup chopped onions
  1/2 tsp dried oregano
  1/2 tsp garlic salt
  1/4 tsp parsley flakes
  8 oz reduced-fat crescent roll dough
  16 oz uncooked lean ground beef (with 7% fat)
  1 Tbsp Fleischmann’s Light Stick margarine

  Instructions
  Brown ground beef with onion, garlic salt and oregano. Add pasta sauce and cook 2-3 minutes to thicken. Mix ricotta, sour cream, parsley flakes and swiss cheese. Spray a 9×13 pan with PAM, pour meat mixture into the bottom. Top with the ricotta mixture. Unroll crescent roll dough and place on top stretching to fit as needed. Melt margarine and brush on top of roll dough. Sprinkle with parmesan cheese and bake at 375 for 20-25 minutes or until lightly browned.

  ]]> http://dirtymartini.thestolenolive.net/?feed=rss2&p=233 0 http://dirtymartini.thestolenolive.net/?p=231 http://dirtymartini.thestolenolive.net/?p=231#comments Wed, 06 Aug 2008 18:05:28 +0000 JenClows http://dirtymartini.thestolenolive.net/?p=231 This is from Cooking Light. 4 you know whats per serving…

  Sausage and Cheese Breakfast Casserole

  Ingredients
  Cooking spray
  12 ounces turkey breakfast sausage
  2 cups 1% low-fat milk
  2 cups egg substitute
  1 teaspoon dry mustard
  3/4 teaspoon salt
  1/2 teaspoon freshly ground black pepper
  1/4 teaspoon ground red pepper
  3 large eggs
  16 (1-ounce) slices white bread
  1 cup (4 ounces) finely shredded reduced-fat extrasharp cheddar cheese
  1/4 teaspoon paprika
  Preparation
  1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add sausage to pan; cook 5 minutes or until browned, stirring and breaking sausage to crumble. Remove from heat; cool.
  2. Combine milk and next 6 ingredients (through eggs) in a large bowl, stirring with a whisk.

  3. Trim crusts from bread. Cut bread into 1-inch cubes. Add bread cubes, sausage, and cheddar cheese to milk mixture, stirring to combine. Pour bread mixture into a 13 x 9–inch baking or 3-quart casserole dish coated with cooking spray, spreading egg mixture evenly in baking dish. Cover and refrigerate 8 hours or overnight.

  4. Preheat oven to 350°.

  5. Remove casserole from refrigerator; let stand 30 minutes. Sprinkle casserole evenly with paprika. Bake at 350° for 45 minutes or until set and lightly browned. Let stand 10 minutes.

  Yield
  12 servings (serving size: about 1 cup)

  Nutritional Information
  CALORIES 184(33% from fat); FAT 6.8g (sat 3.2g,mono 1.5g,poly 0.8g); IRON 2.2mg; CHOLESTEROL 76mg; CALCIUM 181mg; CARBOHYDRATE 14g; SODIUM 636mg; PROTEIN 15.9g; FIBER 0.6g

  ]]> http://dirtymartini.thestolenolive.net/?feed=rss2&p=231 0 http://dirtymartini.thestolenolive.net/?p=230 http://dirtymartini.thestolenolive.net/?p=230#comments Wed, 06 Aug 2008 18:04:28 +0000 JenClows http://dirtymartini.thestolenolive.net/?p=230 Crockpot broccoli cheese chicken
  POINTS: 6 (includes the rice!)
  INSTRUCTIONS1 pound uncooked boneless, skinless chicken breast
  1 cup low-fat canned broccoli cheese soup made with low-fat or fat-free milk
  3 cup broccoli
  3 cup cooked brown rice
  Place chicken breasts in bottom of crockpot
  Pour in broccoli cheese soup and cook on low approx. 6 hours.
  The last 1/2 hour I pull chicken apart (like shredded) and pour in frozen broccoli and turn up on high. Cook brown rice and add to crockpot. Stir well and serve.
  
  ]]> http://dirtymartini.thestolenolive.net/?feed=rss2&p=230 0 http://dirtymartini.thestolenolive.net/?p=228 http://dirtymartini.thestolenolive.net/?p=228#comments Thu, 24 Jul 2008 19:58:11 +0000 JenClows http://dirtymartini.thestolenolive.net/?p=228 Oven-Baked Eggplant Parmesan

  The Kansas City Star

  Nutritional Facts Calories 140   Calories from fat 17% Total fat 3g   Saturated fat 1g Cholesterol 1mg Carbohydrate 22g Sodium 215mg Fiber 4g Protein 7g

  ingredients

  • 2 teaspoons olive oil (divided use) • 3 egg whites, lightly beaten • 3 tablespoons fat-free milk • 1 cup panko (Japanese-style) bread crumbs • 3 tablespoons all-purpose flour • ½ teaspoon Italian seasoning • 1 medium eggplant (about 12 ounces), cut into 12 ( 3/8 -inch) slices • 1 onion, chopped • 2 cloves garlic, minced

  • 1 cup sliced mushrooms • 1 (14.5-ounce) can no-salt-added whole tomatoes • 1 (8-ounce) can no-salt-added tomato sauce • 1 cup chopped, peeled and seeded tomatoes • ¼ cup chopped fresh basil • ½ teaspoon salt • 2 tablespoons shredded Parmesan cheese • Olive oil cooking spray

  Directions

  Preheat oven to 425 F. Drizzle 1 teaspoon olive oil on 10×15-inch pan and brush to coat pan evenly.

  Combine egg whites and milk in a shallow pie plate. Combine panko crumbs, flour and Italian seasoning in another shallow pie plate. Dip each eggplant slice in egg white mixture, turning to coat both sides, then place in crumb mixture, turning to coat each side with seasoned crumbs. Arrange in a single layer in pan. Repeat with remaining slices. Spray top of each slice generously with olive oil cooking spray. Bake 10 minutes or until golden. Turn each slice and spray again with olive oil cooking spray. Bake an additional 10 to 12 minutes, or until slices are golden.

  Meanwhile, heat 1 teaspoon olive oil in medium saucepan over medium-high heat. Add onion and garlic and saute, stirring frequently, until onion is tender. Add mushrooms and saute, stirring frequently, 3 to 4 minutes or until mushrooms are tender. Add whole tomatoes and use spoon to break them apart. Stir in tomato sauce, chopped tomatoes, basil and salt. Simmer 15 minutes.

  To serve, arrange 2 eggplant slices on each plate. Top with about ½ cup sauce. Sprinkle lightly with Parmesan cheese. Makes 6 servings.
  
  

  ---

  Source: The Kansas City Star

  Published in The Dallas Morning News on March 10, 2008

  ]]> http://dirtymartini.thestolenolive.net/?feed=rss2&p=228 0 http://dirtymartini.thestolenolive.net/?p=227 http://dirtymartini.thestolenolive.net/?p=227#comments Thu, 24 Jul 2008 19:49:56 +0000 JenClows http://dirtymartini.thestolenolive.net/?p=227

• Enchilada Casserole

  This Tex-Mex-style casserole features lean ground round, corn tortillas and reduced-fat cheese. Low-calorie salad veggies top off the presentation.

  TAMMY LJUNGBLAD/Kansas City Star

  Nutritional Facts Calories 253   Calories from fat 46% Total fat 13g   Saturated fat 5g Cholesterol 43mg Carbohydrate 17g Sodium 516mg Fiber 2g Protein 17g

  ingredients

  • 1 pound ground round • ½ cup chopped onion • 4 teaspoons chili powder • 1 ½ teaspoons ground cumin • ½ teaspoon freshly ground pepper • 2 cloves garlic, minced

  • 1 cup water • 1 (11.5-ounce) jar mild taco sauce (divided use) • 6 corn tortillas (divided use) • 1 ¼ cups shredded 2 percent sharp cheddar cheese (divided use) • 2 green onions, finely chopped • Shredded lettuce, chopped fresh tomatoes and fat-free sour cream for garnish (optional)

  Directions

  Preheat oven to 375 F. Cook ground round and onion in a skillet over medium heat until meat is browned and cooked through; drain. Add chili powder, cumin, pepper, garlic and water. Simmer, uncovered, about 10 minutes or until water has evaporated and meat mixture is thick.

  Lightly cover bottom of 9×13-inch pan with half of taco sauce. Place 3 tortillas in bottom of pan, cutting tortillas to fit, if necessary. Spread meat mixture on top of tortillas. Sprinkle with ½-cup cheese. Drizzle remaining taco sauce over cheese and top with remaining 3 tortillas. Sprinkle with remaining ¾-cup cheese. Cover with aluminum foil and bake 25 minutes. Remove foil and bake 5 additional minutes. Garnish with green onions and serve with shredded lettuce, chopped tomatoes and fat-free sour cream if desired. Makes 8 to 10 servings.
  
  

  ---

  Source: Kansas City Star

  Published in The Dallas Morning News on February 20, 2007

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side dishes

Ingredients

• 2 cup cherry tomato(es), small, red
• 2 cup cherry tomato(es), small, yellow
• 2 medium shallot(s), minced
• 1 medium garlic clove(s), minced
• 1/4 tsp table salt
• 1/8 tsp black pepper, freshly ground
• 2 Tbsp pine nuts
• 1/4 cup basil, fresh, slivered

Instructions

• Preheat oven to 400ºF.
• Tear off four 12-inch or larger sheets of heavy-duty aluminum foil. In a medium bowl, toss together tomatoes, shallots, garlic, salt and pepper. Spoon 1/4 of tomato mixture in center of each piece of foil; bring up sides of foil to center. Seal foil making sure to leave space in each packet for air to circulate.
• Place packets in a roasting pan and cook until tomatoes are aromatic and tender, about 20 to 30 minutes, depending on tomato size.
• Meanwhile, warm a small nonstick skillet over medium heat. Place pine nuts in skillet and cook, shaking pan frequently, until pine nuts start to lightly brown, about 30 seconds; immediately remove nuts from skillet and set aside.
• Remove packets from oven and let sit for 5 minutes; open each packet but be careful of escaping steam. Sprinkle each packet with 1 tablespoon of basil and 1/2 tablespoon of pine nuts. Yields 1 packet per serving.

Notes

• You can also cook these on an outdoor grill until aromatic.

  Serve these tomatoes warm or at room temperature, as a side dish or as a topping for grilled chicken or fish.

Servings: 6
INSTRUCTIONS

1 1/2 pound uncooked ground turkey breast
1 cup chopped frozen spinach
1/4 cup seasoned bread crumbs
1 cup Weight Watchers Reduced fat shredded mozzarella cheese
1/2 cup minced onion
2 egg white(s)
2 Tbsp ketchup
1 Tbsp Worcestershire sauce

Preheat oven to 375. Thaw and drain spinach. Mix all ingredients in a large mixing bowl. In a greased loaf pan pack mixture into shape. Bake for 60 minutes, or until top gets golden brown. Let stand 5 to 10 minutes after baking. Cut into 6 even pieces and enjoy.

8 oz light cream cheese
1 can low-fat canned cream of chicken soup
1 pound uncooked boneless, skinless chicken breast
1 Tbsp McCormick Italian seasoning

Put chicken breast (thawed) into Crockpot. Sprinkle seasoning mix over chicken and then pour 1/4 cup of water over chicken and seasoning. Cook on Low for 3 hrs. Mix together cream cheese and reduced fat cream of chicken soup and then pour over chicken. Cook on low for another hour. Mix and serve over rice or pasta. (I recommend Dreamfields pasta- tastes awesome and has extra fiber)

If making with frozen chicken:
Throw 4-6 frozen BSChickenB into the crockpot
Sprinkle one packet of Italian Dressing Seasoning mix over chicken.
Turn on and cook for 6-8 hours (or whatever until it’s cooked and you can get home)
About an hour before serving take 1 package RF Cream Cheese and 1 can RF Cream of Chicken Soup and mix them together and pour over the top of the chicken.
Cook for about 1 hour until melted and saucy.

Ideas for adding veggies:
I’ve heard you can put spinach in with the cream cheese and soup or add broccoli at the beginning of the process. I haven’t tried either, but I’m going to try spinach next time.

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snacks

Ingredients

• 4 oz fat-free cream cheese
• 2 items canned chipotle peppers in adobo sauce, seeded
• 3 cup frozen corn kernels, or fresh corn kernels*
• 2 Tbsp fresh lime juice
• 1 1/2 tsp ground cumin
• 1/2 tsp table salt

Instructions

• Place all ingredients in a food processor fitted with the chopping blade; pulse a few times, scrape down the sides of the bowl, and process until smooth. To store, spoon into a medium bowl, cover, and refrigerate for up to 3 days; return to room temperature before serving. Yields about 3 tablespoons per serving.

Notes

• *When in season, use fresh corn kernels for the best flavor. To remove the kernels, break each cob in half. Stand a half on its flat end and run a sharp knife along the cob, slicing off the kernels.

  We prefer the flavor of this recipe a day after it’s been made. Leave the corn somewhat chunky if you prefer.

Ingredients
8 fat-free beef or pork hot dogs, sliced
2 boxes Jiffy Corn Muffin Mix
1 cup onion(s)
2/3 cup celery
2/3 cup green onions, chopped
1/2 cup Egg Beaters
2 Tbsp Country Crock Shedd’s Spread Light Margarine
1/2 cup plain fat-free yogurt
1 tsp rubbed sage
8 oz Kraft 2% Milk Natural Cheese Mild Cheddar Cheese (shredded)
1 tsp black pepper
2 tsp hot pepper sauce
1 1/2 cup fat-free skim milk
1/4 cup yellow mustard

Instructions
In a sprayed skillet, saute celery and white onion for 5 minutes. Place in a large bowl; set aside. Cut hot dogs into rounds. In the same skillet, saute the hot dogs for 5 minutes or until lightly browned; add to vegetables.
In a large bowl, combine eggbeaters, melted margarine, yogurt, milk, sage, pepper, and hot sauce. Stir in corn bread mixes. Add the chopped green onions and cheese. Combine with hot dog mixture. Spread into a shallow 3-qt. baking dish.
Bake, uncovered, at 400 for 30 minutes or until golden brown.
Cut into 8 squares.

1 square = 5 points (double check)
Serve with yellow mustard for dipping

1 package yellow or white cake mix
4 egg whites
1 cup (8 oz) reduced-fat sour cream
2/3 cup unsweetened applesauce
1/2 cup packed brown sugar
2 teaspoons ground cinnamon
1 1/2 cups confectioners’ sugar
2 tablespoons fat-free milk
1 teaspoon vanilla extract

In a mixing bowl, combine dry cake mix, egg whites, sour cream and applesauce. Beat on low speed until moistened. Beat on medium for 2 minutes. Pour half (about 2 1/4 cups) into a 13×9x2 baking pan coated with non-stick cooking spray. Combine brown sugar and cinnamon; sprinkle
over batter. Cover with remaining batter; cut through with a knife to swirl. Bake at 325 degrees for 35-40 minutes or until a toothpick comes out clean.

For glaze, combine confectioners’ sugar, milk and vanilla. Drizzle over warm cake. Cool on a wire rack.
From Master Cook:
Per Serving (excluding unknown items):
180 Calories;
3g Fat (16.0% calories from fat);
2g Protein;
36g Carbohydrate;
1g Dietary Fiber;
1mg Cholesterol;
187mg Sodium.

Ingredients:

1 tube prepared polenta
about 6 cups of Bolognese sauce
soy mozarella, grated

Directions:

Preheat oven to 400 degrees, butter a casserole dish.
Take 1 tube prepared polenta and slice into 1/4″ thick discs. Layer the polenta in the dish, making three rows of discs. Salt and pepper the polenta.  Spoon bolognese sauce in between the rows of polenta and top with mozzarella. Bake for 20 minutes.  

Spaghetti Bolognese
4 servings…Core or 8 points per serving

¾ pound ground lean beef
1 onion, finely chopped
2 garlic cloves, minced
1 carrot, chopped
3 cups sliced mushrooms
1 (14.5 oz) can diced tomatoes
1 TBS tomato paste
½ tsp each dried basil and oregano
¼ cup fat free milk
½ tsp salt
¼ tsp pepper
½ pound whole wheat spaghetti

Spray skillet with nonstick spray. Add beef and cook, stirring to break up until browned. Add the onion and garlic, cook, stirring occasionally, until softened, about 5 minutes. Stir in the carrot and cook about 2 minutes. Stir in the mushrooms, tomatoes, paste, and herbs and bring to boil. Reduce heat and simmer, covered 10 minutes. Add the milk and cook, uncovered, until the sauce is thickened, about 15 minutes longer. Stir in the salt and pepper.  Meanwhile, cook the spaghetti according to package directions. Drain, divide among 4 plates, and top with sauce.  

Instead of making the spaghetti, I used the Bolognese Sauce over the Polenta and used the Soyakaas Mozzarella Cheese and it turned out great.  Definitely one to try when you are craving italian.   I’m not sure what the points are for the polenta, but the Spaghetti Bolognese is only 4.

Put cream cheese and ranch into crock pot on low. When it’s soft and starting to mix, add Franks. When that has combined, add chicken. Top with cheese, celery, and green onions. Stir it up when everything’s melted. Serve directly from crock pot. Use as dip with sturdy chips or crackers, or serve on tortillas or rice.
 
12 servings/5pts a serving

Put in casserole dish at 350 degrees until cornmeal mixture is no longer runny……maybe 35-45 minutes

From: www.halfmysize.com
Serves – 8
Points – 4

Ingredients:
3/4 cup cornmeal
1 1/2 cups skim milk
1 large egg, beaten
1 pound extra lean ground beef, browned and drained
1 1/4 ounces chili seasoning mix
16 ounces canned diced tomatoes
16 ounces canned corn, drained
1 cup fat-free shredded cheddar cheese

Directions:
In a large mixing bowl, combine cornmeal, milk and egg. Stir in meat,
chili seasoning mix, tomatoes, and corn until well blended. Pour into casserole dish and put in oven.
When firm sprinkle with cheese. Cook another 5 minutes until cheese is melted. (Can also top with FF sour cream if desired).

*NOTE: If you would like a spicier flavor, you can add 1 small can chopped green chilies or substitute Rotel tomatoes for the diced tomatoes. Can also add a can of rinsed black beans.

Nutrition Information:
211 cal., 2.7 g. fat, 2.8 g. fiber

POINTS® Value: 5
Servings: 4 ( 1-1/2 cups)

1 Tbsp store-bought horseradish *(optional to save points)
2 Tbsp Worcestershire sauce
12 oz fat-free evaporated milk
3 tsp olive oil
1 tsp sesame oil *(optional to save points)
15 oz canned asparagus
2 tsp garlic clove(s)
1 medium onion(s)
1 Tbsp cayenne pepper
24 oz Swanson Clear Vegetable Broth
1 tsp crushed red pepper flakes
3/4 serving PF Changs Asparagus *(optional to save points – just use another can of asparagus)
2 oz Kraft 2% Milk Natural Cheese Colby Cheese *(optional to save points)

Instructions

Saute sliced onion, horseradish, garlic, worcestershire sauce in olive oil.
Add two cans of vegetable broth and an additional can of asparagus.
Puree soup in blender until almost completely creamy.
Stir in one can of fat free evaporated milk and 1/4 cup of 2% Colby Jack Cheese Shreds.
Bring to a boil and then reduce heat. Finish with Sesame Oil.
Garnish with a dollop of fat free sour cream if desired.

	HG’s No Harm Eggplant Parm

When we brought a beauteous eggplant (purple is pretty!) back to the HG HQ to make a better-for-you version of eggplant parmesan, we weren’t the only ones excited — our Fiber One practically jumped into the blender and blended itself into breadcrumbs (okay, slight exaggeration there). This super-cheesy, sauced-up dish is SO good, we devoured it in seconds. In fact, we’re lucky we snapped this pic in time. That yummy portion you see pictured was inhaled seconds later. BTW, this one is so guilt-free and good for you, feel free to indulge a little and eat a couple of servings at a time (that’s what we’ve been doing!).

Ingredients:
1 large eggplant
1/2 cup egg whites (about 4 large egg whites)
1 cup Fiber One bran cereal (original); ground to a breadcrumb-like consistency in the blender
1 cup canned tomato sauce w/ Italian flavoring (such as Hunt’s Tomatoes Sauce with Basil, Garlic & Oregano)
1 cup shredded fat-free mozzarella cheese 1/4 cup reduced-fat grated parmesan-style topping
1/2 tsp. garlic powder
1/8 tsp. salt
1/8 tsp. pepper
Optional: dried Italian seasonings (basil, oregano, etc.)

Directions:
Preheat oven to 375 degrees. Slice ends off of eggplant, and cut it lengthwise into 1/2-inch strips. Use a paper towel to blot eggplant slices on both sides (to remove excess moisture). Spray a large baking pan with nonstick spray. Season crumbs with garlic powder, salt, pepper and, if you like, additional seasonings. Coat eggplant slices on both sides — first with egg whites, and then with Fiber One crumbs. Place slices flat on the baking pan, and cook in the oven for 30 minutes. Then, flip slices over and bake until browned on both sides (about 10 minutes longer). Remove pan from oven, but leave oven on. Spread 1/4 cup of sauce over the bottom of an 8″ X 8″ baking dish sprayed lightly with nonstick spray. Arrange half of the baked eggplant slices evenly over the sauce. Continue to layer ingredients evenly in this order: sauce (1/4 cup), mozzarella and parm topping (half of each), sauce (1/4 cup), eggplant (remaining slices), sauce (1/4 cup), and cheeses (remaining amounts). Cover dish with foil and return to the oven. Bake for 25 minutes, or until heated throughout. Allow to cool slightly, and then cut into quarters. Enjoy!

MAKES 4 SERVINGS

Serving Size: 1 generous portion (1/4th of recipe)
Calories: 170
Fat: 2.5g
Sodium: 872mg
Carbs: 29g
Fiber: 13g
Sugars: 5g
Protein: 15g POINTS® value 3*

I core-ified this recipe by using a can of diced tomatoes flavored with garlic and basil that I pureed with my immersion blender and used Soyakaas Mozzarella flavor cheese.   I also realized that this soy mozzarella is so much better than the fat free cheeses I’ve tried (that are core friendly).

1/4 cup popcorn (1 handful)

Put popcorn to cover the bottom of a lunch style brown bag.  Set the timer for anywhere from a 2 minutes to 2 1/2, just listen for the popcorn to stop popping (in my microwave it takes 2 minutes).  Enjoy.

Ways to spice it up:

Sprinkle some Butter Buds for a buttery taste

Sprinkle with a little Splenda for a sweet taste

Sprinkle with Chili Powder and Cumin for some Mexican flavor.

The possibilities are endless.  Its good and totally fat free this way.   From what I can see its a zero point snack – Yippee!!

From Good Housekeeping, triple-tested at the Good Housekeeping Research Institute

Jerk seasoning is a popular spice blend sold by many companies. Some, but not all blends, contain salt. Choose one that’s salt free — the spice combination in all brands is so flavorful, you won’t even miss it.

Ingredients:

2 lbs sweet potatoes, peeled and cut into 1-inch chunks

2 Granny Smith apples, each peeled, cored and cut into 8 wedges

4 – 6 oz. halibut steaks, 1 ½ inch thick

1 tbsp jerk seasoning

1 bag microwave-in-bag broccoli  florets

½ tsp salt

¼ tsp black pepper

1 lime, cut into 4 wedges 

Directions

In 5- to 6-quart saucepot, place steamer basket and 1 inch water; heat to boiling on high.   Place potatoes and apples in steamer basket; cover and steam on medium-low 20 minutes or until potatoes and apples are tender.   Meanwhile, grease ridged grill pan; heat on medium until hot.   Rub halibut steaks with jerk seasoning to season both sides.  Grill halibut 6 to 8 minutes or until opaque throughout, turning over once.   While halibut is cooking, microwave broccoli as label directs.   Place potatoes and apples in bowl; mash with salt and black pepper. Serve halibut with lime wedges, mashed sweet potatoes, and broccoli

NUTRITIONAL INFORMATION (per serving)

WEIGHT WATCHERS POINTS per serving – 8

http://www.goodhousekeeping.com/recipefinder/jerk-halibut-apple-sweet-potato-mash-ghk0208?kw=ist#

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.

1 bag baby spinach
8 oz sliced strawberries
1/4 red onion,sliced
1/4 c sliced almonds
optional 1/2 cucumber

Divine Dressing: 1/3 c splenda or sugar
Juice of one lemon
1 tsp. poppy seeds
2 tbs. white wine vinegar
1 tbs. veggie or olive oil

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.

(1 Stack = 71 calories, 4g fat, 5g fiber)

1 Cup Fiber One Cereal
1 (1.5 oz.) Hershey’s Milk Chocolate Bar
1 Tbsp. reduced fat peanut butter, smooth or chunky

Directions:
Melt bar and peanut butter in microwave until smooth, at 30-second intervals. Be careful not to burn or overcook. Stir chocolate and peanut butter mixture. Add cereal and gently toss till coated. Drop onto wax paper, making 6 stacks. Refrigerate until chocolate hardens (about 30 minutes). Serves 6.

Points: 5 (depending on size of chicken breast)
Prep: 12 minutes Cook 35 Minutes Chill: up to 8 hours

4 (2-4 ounce) Thin skinless boneless chicken breast
1 tsp. dried basil
¼ tsp. pepper
¼ tsp salt
4 (1-ounce) part-skim mozzarella string cheese sticks
Cooking spray
1 cup garlic-and herb tomato sauce

Combine basil, salt, and pepper: sprinkle half of mixture evenly over both sides of chicken. Place 1 string cheese stick across the center of each flattened chicken breast. Roll up chicken jelly roll fashion, starting with short end. Place chicken rollup, seam side down, in an 11×7 inch-baking dish. Sprinkle with remaining half of spice mixture, and coat with cooking spray.
Cover and refrigerate up to 8 hours (not necessary to chill if you don’t have time). Preheat oven to 350 degrees.
Pour tomato sauce over chicken. Bake uncovered, at 350 degrees for 35 minutes or until chicken is done and tomato sauce is thoroughly heated. Yield 4 servings (serving size 1 rollup)

I added spices to mine – onion powder, garlic salt, italian seasoning, and a couple of garlic spice blends as well. It was super delish!

1 lb. chicken breast boneless skinless
2 Tbsp reduced fat peanut butter
1 tsp low sodium soy sauce
2 Tbsp water
1 tsp sesame seeds

Preheat oven to 350. Coat a baking dish with olive oil cooking spray. Season chicken lightly with salt & pepper and place in baking dish. Set aside.

Combine peanut butter, soy sauce and water and stir until smooth and well mixed (can microwave for 30 seconds on high). Spoon sauce mixture over chicken and sprinkle with sesame seeds.

Bake for 20-30 minutes or until chicken is cooked through.

Optional: Sprinkle a few crushed red pepper flakes on top.

4 servings @ 4 points each

 - I used Chicken tenderloins when I made this instead of regular chicken breast and it was DELICIOUS!

main meals

Ingredients

• 12 shells uncooked jumbo shells
• 1 1/2 cup canned tomato sauce
• 2 medium egg white(s), lightly beaten
• 1 3/4 cup part-skim ricotta cheese
• 4 oz chicken breast, cooked, skinless, diced
• 3/4 cup chopped frozen spinach, thawed and drained of excess water
• 1 tsp garlic powder
• 1 Tbsp ground oregano, or other Italian seasoning
• 3/4 cup part-skim mozzarella cheese, shredded
• 1/3 cup grated Parmesan cheese

Instructions

• Preheat oven to 350ºF.
• Cook manicotti shells in boiling water according to the package directions. Drain and rinse with cold water to prevent them from cooking further. Set aside.
• Coat a 9 x 13-inch pan with cooking spray. Spread 1/2 cup of sauce evenly over bottom of pan and set aside.
• For filling, in a large bowl, stir together egg whites, ricotta cheese, chicken, spinach, garlic powder and seasoning. Stir in 1/4 cup each of mozzarella cheese and Parmesan cheese.
• To assemble, spoon cheese mixture into manicotti shells and place filled shells in a single layer in baking dish. Spread remaining sauce on top. Sprinkle with remaining cheeses and bake about 30 minutes. Yields 3 shells per serving.

Ingredients

* 1 1/2 cup Cool Whip Free Whipped Topping
* 24 items wonton wrapper(s)
* 1/2 tsp ground cinnamon
* 2 medium apple(s), cored and minced
* 1 tsp fresh lemon juice
* 1 Tbsp packed light brown sugar
* 5 serving butter-flavor cooking spray

Instructions

Preheat oven to 350. In bowl, combine apples, cinnamon, lemon juice and sugar. Drop apple mixture onto center of wonton wrapper. Moisten edges of wrapper with wet fingers (or use remainder of lemon juice – that’s what I did). Fold and press closed to seal. Transfer to baking sheet with a silpat. Bake until golden brown (about 15 minutes). Serve with cool whip free (1/4 c. per serving).

Makes 6 servings. One serving = 4 wontons and 1/4 c. of cool whip free.

1/3 cup Corn Flake crumbs (count points)
1/4 cup reduced fat Parmesan Cheese
1 packet Hidden Valley Ranch Dressing Mix
4 boneless, skinless chicken breast cutlets

Preheat oven to 350°F. Spray a 9×13 inch pan with nonstick cooking spray. Combine corn flake crumbs, cheese and dressing mix. Spray chicken with butter flavored Pam, then roll in corn flake mixture to coat. Place chicken in prepared pan and bake uncovered for 45 minutes or until done

Haven’t tried this, but i definitely will!

main meals

Ingredients

• 1 1/2 pound uncooked boneless, skinless chicken breast, halves
• 1/3 cup all-purpose flour
• 1/2 tsp table salt
• 1/4 tsp black pepper
• 1 tsp olive oil
• 3/4 cup fat-free chicken broth, reduced-sodium
• 1/3 cup red wine, dry Marsala
• 2 tsp cornstarch
• 2 tsp thyme, chopped
• 2 tsp fresh lemon juice
• 1/4 tsp table salt
• 1/4 tsp garlic powder
• 1 sprays cooking spray
• 8 oz mushroom(s), sliced
• 1 Tbsp light butter
• 1 Tbsp parsley, chopped

Instructions

• Place chicken between 2 sheets of heavy-duty plastic wrap, and flatten to 1?4-inch thickness using a meat mallet or rolling pin. Cut into 2-inch pieces.
• Combine flour, salt and pepper in a large zip-top plastic bag. Add chicken; seal and shake to coat.
• Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 4 to 5 minutes on each side or until done. Remove chicken from pan; keep warm.
• Combine broth and next 6 ingredients in a small bowl.
• Coat pan with cooking spray. Add mushrooms; sauté 3 minutes or until tender. Add broth mixture; bring to a boil. Cook over medium-high heat 4 minutes or until thick, stirring constantly. Stir in butter. Spoon over chicken. Sprinkle with parsley. Yield: 4 servings (serving size: 4 ounces chicken and 1?3 cup sauce).

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main meals

Ingredients

• 1 sprays cooking spray
• 2/3 pound raw extra lean ground beef
• 2 medium onion(s), chopped
• 29 oz canned stewed tomatoes, Mexican-style (undrained)
• 2 1/2 cup canned tomato juice
• 4 oz canned green chili peppers, diced, drained
• 2 tsp chili powder
• 1 1/2 cup uncooked macaroni, elbow
• 31 oz canned pinto beans, drained and rinsed
• 1/2 cup low-fat shredded cheddar cheese

Instructions

• Coat a large skillet with cooking spray. Cook ground beef and onion over medium-high heat until meat is browned, about 10 minutes; drain off fat.
• Stir in undrained stewed tomatoes including juice, tomato juice, chili peppers and chili powder; bring mixture to a boil.
• Stir in macaroni and beans; return to boiling. Reduce heat, cover and simmer until macaroni is tender, about 15 minutes. Spoon chili into bowls and sprinkle with cheese. Yields about 1 cup of chili and 1 tablespoon of cheese per serving.

Untried, but sounds great!

PUMPKIN FLUFF

1/2 cup fat-free skim milk
1 cup Cool Whip Free Whipped Topping
15 oz canned pumpkin
1 1/2 tsp pumpkin pie spice
1 serving fat-free sugar-free instant vanilla pudding & pie filling mix

Refrigerate and serve!

Serves 4, 1 “unit”/serving

Layered Pumpkin Loaf
snacks
POINTS® Value: 2 (based on my calculations, recheck for accuracy)
Servings: 12

Ingredients
8 oz Kraft Philadelphia Free Fat-Free Cream Cheese
4 items egg white(s)
1/2 cup fat-free skim milk
2 tsp pumpkin pie spice
1/4 tsp table salt
1 cup canned pumpkin
2 1/2 tsp baking powder
1 cup +2 tbsp McNeil Nutritionals SPLENDA No Calorie Sweetener
1/3 cup Manischewitz Unsweetened Apple Sauce
1/4 cup McNeil Nutritionals Splenda brown sugar blend
2 cup whole wheat flour

Instructions

preheat oven 350. Grease 9×5 loaf pan

Mix pumpkin, 1 cup splenda, brown sugar, 3 egg whites, milk and applesauce in a large bowl. Add flour, baking powder, pie spice and salt. Stir unil just moistened. Beat cream cheese, 2 TBSP splenda and egg white with wisk until well blended.

Spoon half of pumpkin batter into pan. spoon cream cheese over batter, spreading to about 1/2 in from border. Cover with remaining pumpkin.

Bake 1 hour to 1 hour 5 mins or until toothpick comes out clean. run knife or thin spatula around edges of pan to loosen bread. Cool in pan on wire rack 10 mins. remove bread from pan to wire rack; cool completely.

Created by

Halfmysize.com

Serves – 4
Points – 5

12 oz. boneless skinless chicken breasts, cooked and cubed
10 oz. frozen chopped broccoli, cooked
10 3/4 oz. can 98% fat free broccoli cheese condensed soup
1 Tbsp. minced onions
1/2 cup fat-free cheddar cheese, shredded
1/2 cup dry bread crumbs
1/3 cup skim milk
salt and pepper, to taste

Methods/steps

Preheat oven to 350 degrees. Spray an 8″ x 8″ baking dish with non-stick cooking spray.

In a large mixing bowl, combine chicken, broccoli, soup, milk and cheddar. Add minced onions, salt and pepper to taste. Turn into prepared baking dish. Sprinkle evenly with bread crumbs.

Bake in preheated oven for about 20-25 minutes.

Nutrition Information:
238 cal., 2.9 g. fat, 2.6 g. fiber

Mini Oreo Cheesecakes

14 Reduced Fat Oreo Cookies
2 (8 oz.) Packages Fat Free Cream Cheese
1 Cup Splenda Granular
1/2 Cup Egg Substitute
1 teaspoon Vanilla Extract
Fat Free Cool Whip (optional)
12 Foil Cupcake Liners

Preheat oven to 350 degrees. Place 12 foil cupcake liners into a regular size muffin tin. Place one Oreo into the bottom of each liner and set the remaining 2 Oreos aside. In a medium bowl, beat together the cream cheese, Splenda, egg substitute and vanilla until smooth. Divide the cheese mixture evenly on top of each Oreo. The mixture will be thick, so use your spoon and press down on the batter a little bit once it’s on top of the Oreos so that some of the batter goes down around the cookies. Crush the remaining 2 cookies into fine crumbs and sprinkle evenly on top of each cheesecake. Bake for 15-20 minutes or until the center is almost set. Cool completely, and then refrigerate for 2-3 hours or overnight. Top each with 1-2 tablespoons of fat free Cool Whip (optional).

Serves: 12
Per Serving: 106 Calories; 2g Fat (15.5% calories from fat); 7g Protein; 15g Carbohydrate; trace Dietary Fiber; 3mg Cholesterol; 301mg Sodium. Exchanges: 1/2 Lean Meat.
WWP: 2 (www.AimeesAdventures.com)

Broccoli Cheddar Nuggets

10 oz. Frozen Broccoli
1/2 Cup Seasoned Bread Crumbs
3/4 cup Kraft Fat Free Shredded Cheese
1/8 teaspoon Salt
1/4 Cup Egg Substitute

Serves: 7 (2 Nuggets Each)
Per Serving: 69 Calories; 1g Fat (8.1% calories from fat); 7g Protein; 9g Carbohydrate; 2g Dietary Fiber; 2mg Cholesterol; 411mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fat. WWP: 1  ( www.AimeesAdventures.com)

Watergate Salad

1 (20 oz.) Can Crushed Pineapple, in juice1 (1 oz.) Package Sugar Free Pistachio Instant Pudding Mix8 ounces Nonfat Vanilla Yogurt1/2 Cup Miniature Marshmallows1/4 Cup Chopped Pecans, divided2 Cups Fat Free Whipped Topping4 Packages Splenda Packets, optionalStir together crushed pineapple and dry pistachio pudding mix. Stir in nonfat vanilla yogurt, then add mini marshmallows. Add optional Splenda packets if you desire. Fold in whipped topping and and add 1/8 cup chopped pecans, reserving the other half for the top. Pour into bowl and sprinkle remaining pecans on top. Refrigerate 4-6 hours or overnight before serving. Serves: 10 (1/2 Cup Each)Per Serving: 116 Calories; 2g Fat (16.6% calories from fat); 2g Protein; 22g Carbohydrate; 1g Dietary Fiber; trace Cholesterol; 135mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates. WWP: 2 (www.AimeesAdventures.com)

Ingredients

• 1 sprays cooking spray
• 52 oz Contadina Marinara Sauce, or other low-fat marinara sauce
• 1 Tbsp olive oil
• 1 medium onion(s), chopped
• 1 pound uncooked ground chicken breast
• 30 oz fat-free ricotta cheese
• 2 large egg white(s), lightly beaten
• 1 tsp garlic powder
• 1 Tbsp Italian seasoning
• 9 items dry lasagna noodles
• 20 oz chopped frozen spinach, thawed and squeezed dry
• 1 1/2 cup Kraft Low-Moisture, Part-Skim Finely Shredded Mozzarella Cheese, or similar product, divided

Instructions

• Preheat oven to 350ºF. Coat a large, deep lasagna pan with cooking spray. Measure 2 cups of marinara sauce; set aside.
• Heat oil in a large skillet over medium-high heat. Add onion; cook and stir until almost tender, about 3 to 4 minutes. Add chicken; cook until no longer pink, stirring frequently, about 4 to 5 minutes. Add remaining marinara sauce to skillet and stir until well combined; set aside.
• Mix together ricotta cheese, egg whites, garlic powder and Italian seasoning in a large bowl until well combined.
• To assemble lasagna, place 2 cups of reserved marinara sauce on bottom of dish. Layer with 3 noodles, 1/3 of ricotta mixture, 1/3 of spinach, 1/3 of mozzarella cheese and 1/3 of chicken-sauce mixture; repeat layers ending with chicken-sauce mixture. (Make sure to spread ingredients to edge of noodles.)
• Cover baking dish with aluminum foil. Bake lasagna for 20 minutes. Uncover; sprinkle with remaining mozzarella cheese and bake until cheese is melted and edges are bubbly, about 20 minutes more. Remove from oven and let stand 10 minutes before slicing into 8 pieces.

5 pts per serving

8 oz very lean ground beef
1 package taco seasoning mix
11 oz canned corn (undrained)
14 oz black beans (rinsed)
1 cup salsa
3 cups hot water
8 oz uncooked penne pasta or ziti
4 oz fat free cream cheese
4 oz shredded low fat (2%) cheddar cheese

Brown meat in large skillet. Drain fat and rinse under hot water to remove additional fat. Add taco seasoning, corn, black beans, salsa, water and pasta. Bring to a boil then reduce to a simmer for 15 minutes or until pasta is cooked. Add cheeses and stir until melted.

This is even better the next day.

- I haven’t made this but it sounds really good!

3 c cooked spaghetti (6 oz dry spaghetti)
1 can Rotel or Italian tomatoes
4 oz Velveeta 2%, chunked
1 can 98% fat free Cream of Chicken Soup
¼ c green peppers and onions, chopped
Salt and pepper to taste
½ tsp garlic powder (or minced garlic to taste)
1 (12.5 oz) can fat-free chicken breast

Place cooked spaghetti in large casserole dish sprayed with cooking spray. Stir together remaining ingredients in a saucepan on low heat until cheese melts, stirring frequently to prevent sticking. After cheese melts, mix with spaghetti in casserole.

Bake, covered, at 350° for 20 – 30 minutes.

6 servings , 4.5 pts per serving if using regular pasta, 4 pts per serving if using whole wheat pasta.

This recipe can be doubled if necessary. I took it to a family reunion, and it was a HUGE hit. I sometimes add mushrooms to the mix. They give it a little more volume without adding points. It also freezes well.

 - I haven’t made this yet, but it sounds YUMMY!

My updated to this recipe:I used a some ff chicken broth to thin the soup out a little, I added a cup of corn in addition to the peas, I seasoned the soup mixture with onion powder, italian seasoning, pepper, and garlic salt. Also - I used rotisserie chicken from the grocery store and just carved out some pieces for this recipe. Also I baked mine for about 25 minutes.

SMOTHERED CHICKEN WITH PIEROGIES

1 dozen Mrs. T’s frozen Potato and Onion pierogies
1 can (10 3/4 oz) low-fat cream of chicken soup
1 can (4 oz) sliced mushrooms, drained
1 cup frozen peas
2 cups cubed or shredded cooked chicken

Preheat oven to 350. Spray a 2-quart casserole with cooking spray. Thaw pierogies in boiling water for 5 minutes, drain, and place in casserole dish.

In a large saucepan, combine soup, mushrooms, peas and chicken. Cook, stirring, about 5 minutes or until heated through. Pour over pierogies. Bake 15 minutes.

4 servings, 7 POINTS each

A pierogie is like a Polish ravioli, a dough pillow filled with flavored mashed potatoes. Look for them in the frozen foods section of your store. There are several kinds you can try, but READ THE BOX. Not all pierogies have the same points. Feel free to use other kinds in this recipe, but make certain to re-calculate your points based on the kind of pierogies you use. The traditional way to serve pierogies is to fry them in a little butter and serve with pan-fried onions. Enjoy!

2 cups cooked chicken breast
16 ounces Low-fat cream cheese
1 tablespoon ranch salad dressing mix
1/2 cup skim milk
1 cup Louisiana hot sauce
3/4 cup chopped celery
1 cup reduced fat cheddar cheese shredded

Saute chicken and celery in the hot sauce. Add everything but the cheddar. Put in baking dish. Top with the cheddar. Bake covered at 350 degreees for 30 minutes. Serve with tortilla chips or celery.

Servings: 8

Notes that were with it:

A friend of mine sent me the original recipe and it came out to nearly 13 points a serving. I lighten it up and it’s 5 now. This is an appetizer, but frankly I made it for dinner tonight. I had 1/8th with 12 tortilla chips and a large mixed veggie salad for a decadent 10 point dinner. BTW I can’t eat hot stuff and I could eat this. I think the cream cheese cooled down the hot sauce. It had a zing. Any zingier and I wouldn’t have been able to eat though.

2 non-fat yogurts, 80 cal.

1 pkg. of FF, SF Vanilla pudding (instant)

1 small can of Mandarin oranges, drained

1 small can of pineapple tidbits or crushed, not drained

12 oz. Cool Whip light or FF

Mix yogurts and pudding.

Add Oranges and pineapple.

Fold in Cool Whip.

1 point for 1 1/2 cups.

1 lb chicken
6oz light sour cream
1/4 c shredded Parmesan cheese (I used the 3 cheese blend, so good)
1 clove garlic pressed
1/2 tsp paprika
1/2 tsp salt
1/4 tsp pepper
1/4-cup Italian breadcrumbs

Place fillets in single layer in Pam sprayed 13×9 inch baking pan. Stir together sour cream and next 5 ingredients. Spread mixture evenly over fillets. Sprinkle with Italian breadcrumbs. Spray butter flavor Pam over this. Bake at 350 degrees 25-30 minutes.

1 pound 95% lean/5% fat raw ground beef
1 cup 98% Fat-Free Cream Of Mushroom Soup
1 cup fat-free sour cream

Brown and season ground beed to your liking. Drain. Add soup and cream cheese cook to incorporate and heat. Serve over egg noodles( add points for this)

1 1/2 pound frozen cut green beans
3 Tbsp low-sodium soy sauce
1 Tbsp sesame oil
1 tsp SPLENDA No Calorie Sweetener
1 Tbsp minced garlic

Cook beans until tender,4-5 minutes.

Spray a wok or 10″ skillet, place over med-high heat. Add garlic cook stirring constantly until soft 20-30 seconds. Add green beans strirring constantly about 2 minutes. Add soy sauce mixture and continue to cook and stir until most of liquid is absorbed, 1-2 minutes

1/4 tsp ground ginger
1/2 cup ketchup
1/2 cup water
1/3 cup low-sodium soy sauce
1/4 cup Apple Juice
1 1/2 pound uncooked boneless, skinless chicken breast
1/2 tsp minced garlic
1 Tbsp red wine vinegar
3/4 tsp crushed red pepper flakes
2 Tbsp Splenda brown sugar blend

Directions:
1.)Spray pan with Extra Virgin Olive Oil Spray, and cook chicken until lightly browned
2.) Remove chicken from pan
3.) Add remaining ingredients (except Rice), heating over medium heat until well mixed and dissolved
4.) Return chicken to pan and bring to hard boil
5.) Reduce heat, and simmer for 20 minutes

Boneless Buffalo Chicken Bites

1 Cup Flour*
2 teaspoons Salt
1/4 teaspoon Black Pepper
1/4 teaspoon Cayenne Pepper
1/4 teaspoon Paprika
1/4 cup Egg Substitute
1 Tablespoon Skim Milk
1 Pound Boneless, Skinless Chicken Breasts
Non-stick Cooking Spray
1/4 Cup Frank’s Hot Sauce
2 Tablespoons Fat Free Margarine Spread
2 Tablespoons Water

Serves: 4 (weigh all of it and divide the ounces by 4)
Per Serving: 205 Calories; 3g Fat (14.7% calories from fat); 29g Protein; 13g Carbohydrate; 1g Dietary Fiber; 69mg Cholesterol; 1035mg Sodium. Exchanges: 1 Grain (Starch); 4 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0 Fat. WWP: 4 (www.AimeesAdventures.com)

Serving Size : 4
4 – 3-ounce skinless boneless chicken breasts
1/4 cup fat-free vinaigrette dressing
2 tablespoons onion soup mix
2 tablespoons apricot spreadable fruit

Preheat oven to 375°F. Spray a square baking pan with nonstick cooking spray.

Place chicken breasts in prepared baking pan. In small bowl, combine dressing, soup mix and spreadable fruit; spread over chicken.

Bake 20–25 minutes, until chicken is cooked through and juices run clear when pierced with a fork.

PER SERVING: 134 Calories; 1 g Fat; 0 g Dietary Fiber (3 points per serving)

Servings 4

1/3 cup crushed corn flakes
1/4 cup RF Parmesan cheese
1 pkt Hidden Valley Ranch Dressing Mix
4 boneless skinless chicken breast halves

Preheat oven to 350, spray 9×13 glass dish with cooking spray. Combine corn flake crumbs, cheese and dressing mix. Spray chicken with cooking spray then roll in cornflake mixture

Bake for 45 mins or until done

1 1/4 lbs. ground turkey breast
1/2 cup dried Italian bread crumbs
1/3 cup grated nonfat Parmesan cheese
2 egg whites
1 Tbsp. minced onions
1 tsp. garlic powder
1/2 tsp. crushed red pepper
1 tsp. dried oregano
1/2 tsp. black pepper

Preheat oven to 350 degrees.

Combine the meatball ingredients in a large mixing bowl and mix thoroughly.

Coat a baking sheet with nonstick cooking spray. Shape the meatball mixture into 50 (1 inch) balls and place on the baking sheet.
Bake the meatballs for about 25-30 minutes, or until cooked thoroughly.

Serve with wooden picks for appetizers.

Nutrition Information per serving:
46 Cal., 0.4 g fat, 0.2 g fiber

Additional Tips
These can be served with fat-free bottled marinara sauce. Can also be frozen ahead of time. These are great for meatball sandwiches. Just be sure to figure nutrition information according to desired use.

Ingredients:
1 1/4 cup orange juice
1/2 cup golden seedless raisins
3/4 tsp table salt
1/2 tsp ground cumin
1/4 tsp ground ginger
1/4 tsp black pepper
1/8 tsp ground cinnamon
1 cup uncooked couscous
1 tsp olive oil
1 medium onion(s), chopped
2 medium garlic clove(s), minced
2 small zucchini, cut into 1/2-inch (1.25cm) wedges
1/2 cup frozen green peas, thawed
2 Tbsp slivered almonds
1 tsp orange zest, grated

Instructions:

• In a medium saucepan, combine orange juice, raisins, 1/2 tsp salt, the cumin, ginger, 1/8 tsp pepper and the cinnamon. Bring to a boil.

• Add couscous and stir. Cover, remove from heat and let stand 5 minutes.

• Meanwhile, in a large nonstick skillet, heat oil. Sauté onion and garlic until they begin to soften, about 2 minutes.

• Add zucchini and cook until vegetables begin to brown, about 3 minutes.

• Stir in peas, almonds and remaining salt and pepper. Heat to serving temperature, about 1 minute.

• Transfer couscous to a bowl and fluff with fork. Add vegetables and orange zest. Toss to combine.

POINTS® Value: 6
Servings: 4
Preparation Time: 16 min
Cooking Time: 15 min
Level of Difficulty: Moderate

1 (4.9 oz.) Box Betty Crocker Scalloped Potatoes
2/3 Skim Milk
2 Cups Boiling Water
1/4 Cup 2% Shredded Mozzarella Cheese
1/4 Cup 2% Shredded Cheddar Cheese
34 Slices Turkey Pepperoni

Preheat oven to 400 degrees. Spray an 8×8 inch baking dish with non-stick cooking spray. Place the milk and water in the prepared dish and stir in the package of cheese seasoning that comes with the potatoes. Next add the potatoes and stir to coat. Mix both cheeses together in a small bowl. Reserve 2 tablespoons and sprinkle the rest over the potatoes. Place the pepperoni evenly over the cheese. Cover and cook for 20 minutes, then uncover and continue baking for another 10-15 minutes. Remove from oven and immediately sprinkle the remaining cheese on top. Let the dish cool for 4-5 minutes before cutting.

Serves: 6
Per Serving (excluding unknown items): 147 Calories; 5g Fat (29.7% calories from fat); 8g Protein; 19g Carbohydrate; 2g Dietary Fiber; 23mg Cholesterol; 769mg Sodium. Exchanges: 1/2 Lean Meat; 0 Non-Fat Milk; 1/2 Fat. (www.AimeesAdventures.com

Makes 6 serving
ACTIVE TIME: 25 minutes
TOTAL TIME: 1 hour 10 minutes EASE OF PREPARATION: Moderate

2 eggplants (about 2 pounds total)
3 egg whites
3 tablespoons water
1 cup fine dry breadcrumbs
1/2 cup freshly grated Parmesan cheese (1 ounce), divided
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1/4 cup slivered fresh basil leaves
2 1/2 cups tomato sauce
3/4 cup grated part-skim mozzarella cheese (3 ounces)
1. Preheat oven to 400°F. Lightly oil two baking sheets or coat them with nonstick cooking spray. Also oil an 8-by-11 1/2-inch baking dish or coat it with nonstick cooking spray.
2. Cut eggplants crosswise into 1/4-inch-thick slices. Whisk egg whites and water in a shallow dish until frothy. Combine breadcrumbs, 1/4 cup of the Parmesan, salt and pepper in another shallow dish. Dip the eggplant slices into the egg-white mixture, then coat with the breadcrumb mixture. (Discard any leftover breadcrumbs and egg white.) Arrange the eggplant slices in a single layer on the prepared baking sheets. Bake for 15 minutes, turn the eggplant slices over, and bake until crisp and golden, about 15 minutes longer.
3. Stir basil into tomato sauce. Spread about 1/2 cup of the sauce in the bottom of the prepared baking dish. Arrange half of the eggplant slices over the sauce, overlapping slightly. Spoon 1 cup of the remaining sauce over the eggplant and sprinkle with half of the mozzarella cheese. Add a layer of the remaining eggplant slices and top with the remaining sauce, mozzarella and Parmesan. Bake, uncovered, until the sauce bubbles and the top is golden, 15 to 20 minutes.
NUTRITION INFORMATION: Per serving: 203 calories; 6 g fat (3 g sat, 2 g mono); 13 mg cholesterol; 29 g carbohydrate; 12 g protein; 8 g fiber; 563 mg sodium; 777 mg potassium.

6 Servings @ 7.5 Points

(OR)
8 Servings @ 5.5 Points

1 lb. very lean ground beef
1 onion, chopped
16 oz. tomato sauce
½ t. dried basil
3 cloves garlic, minced
1 t. Italian seasoning
17 slices turkey pepperoni (I cut in half)
Veggie Toppings for additional points if necessary– onion, mushrooms, peppers, banana peppers, black olives, etc.
2 cans (7.5 oz.) refrigerated buttermilk biscuits (or 1 12oz)
1-1/4 c. reduced-fat shredded mozzarella cheese

Preheat oven to 350 degrees.

In skillet, brown meat and onion over medium heat until browned, stirring to crumble.

Stir in tomato sauce, basil, garlic and Italian seasoning.
Add veggies and pepperoni.

Cut biscuits into quarters, add to mixture. Stir gently until biscuits are covered with sauce.

Spray 9”x13” baking dish with Pam. Spoon mixture into dish.

Bake 25 minutes.

Sprinkle with cheese and bake an additional 10 minutes or until biscuits are done.

Let stand 5 minutes before serving.

Ingredients:

4 (6-ounce) tilapia fillets
Cooking spray
1/3 cup (about 1 1/2 ounces) grated Parmesan cheese
1/4 cup fat free mayonnaise
2 T minced green onions
1/4 cup dry breadcrumbs
1 teaspoon dried basil
1 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper

Directions:

Preheat oven to 400°. Place fish on a foil-lined baking sheet coated with cooking spray. Combine cheese, mayonnaise, and onions; spread evenly over fish. Combine breadcrumbs and remaining ingredients; sprinkle evenly over fish. Lightly coat fish with cooking spray. Bake at 400° for 10 minutes or until fish flakes easily when tested with a fork.

187 calories, 3.1 grams fat, 0.3grams fiber for 1/4th of total.

I saw her make this on her show last weekend and thought it sounded AMAZING!

Copyright, 2007, Ellie Krieger, All rights reserved
FoodNetwork Link
Show: Healthy Appetite with Ellie Krieger
Episode: Ready to Go

3 zucchini (about 1/2 pound each), sliced lengthwise into 1/4-inch slices
1 tablespoon olive oil
1/8 teaspoon salt
Pinch freshly ground black pepper
1 1/2 ounces reduced-fat soft goat’s cheese
1 tablespoon freshly minced parsley leaves
1/2 teaspoon lemon juice
2 cups baby spinach leaves
1/3 cup basil leaves

Discard the outermost slices of zucchini and brush the rest of the slices with the oil on both sides. Season with salt and pepper. Place on a preheated grill or grill pan for about 4 minutes on each side, or until tender.
In a small bowl combine the goat cheese, parsley leaves and lemon juice, mashing with a fork.

Put 1/2 teaspoon of the cheese mixture about 1/2-inch from the end of a zucchini slice. Top with a few spinach leaves and 1 small, or half of a large basil leaf. Roll up and place seam side down on a platter. Repeat with the rest of the zucchini slices.

Recipe Analysis Note: Ingredients without discrete measurements such as “Salt, to taste” or “Ice cream, optional” are omitted from analysis. This is because amounts can be highly variable and difficult to determine.

Nutrition Information – 4 Servings – 2Points Each
Nutritional Analysis Per Serving
Calories 80
Total fat 5g
Saturated fat 1.5g
Monounsaturated fat 3g
Polyunsaturated fat 0.5g
Cholesterol 2g
Sodium 160mg
Protein 3g
Carbohydrates 7.5g
Fiber 2.5g

Ingredients

2 cup cooked light meat chicken, cubed, shredded, or sliced ( I used canned)
16 oz fat-free canned refried beans
10 3/4 oz Campbell’s Healthy Request Cream of Chicken Soup
1 10 oz can Ro-Tel Tomatoes (if you have kids use just diced tomatoes)
8 oz Doritos Baked Nacho Cheesier Tortilla Chips
1 1/4 oz reduced-sodium taco seasoning
2 cup Kraft 2% Finely Shredded Sharp Cheddar Cheese

Instructions
Combine chicken, soup spices & Ro-Tel.
Spread refried beans in the bottom of a 9 x 13 pan.
Crush Doritos.
Put 1/2 of the Doritos over the refried beans.
Layer 1/2 of the meat mixture over the Doritos.
Cover with 1 cup of cheese.
Put the remaining Doritos on top of the cheese.
Then spread the remaning meat mixture.
Cover with 1 cup of cheese.
Bake @ 350* for 30 minutes.

What I ran through recipe builder:

3 item chicken breast, cooked, skinless
1 small onion(s)
16 oz fat-free sour cream
1 1/2 cup canned enchilada sauce
3 Tbsp Taco dry seasoning mix
6 item Low-Fat Low-Carb Whole Wheat Original Size Flour Tortilla(s)
2 cup low-fat shredded cheddar cheese

Preheat oven to 350. Combine chicken, onion, sour cream, 1 cup of the cheese and taco seasoning to taste (I used about 1/2 package).

Place chicken mixture in tortillas and wrap the tortilla.

Spray glass baking dish with Pam. Spoon just enough enchilada sauce in the bottom of the pan to lightly cover. (If you don’t do this, the tortillas tend to end up hard on the bottom.)

Place tortillas seam side down in dish. Pour enchilada sauce over all and top with remaining cheese.

Cover dish with foil and bake 25-30 minutes.

 

Ingredients:
4 oz. Almond Breeze, Unsweetened Chocolate
2 oz. Torani Sugar Free Raspberry Syrup
1 1/2 tsp. instant coffee
1 tsp. Fat Free French Vanilla Coffee-mate powder
1 tsp. unsweetened coc oa
3 packets Splenda
1 1/2 cups crushed ice OR 8-10 ice cubes
2 tbsp. Fat Free Reddi-wip (a one-serving squirt)

Directions:
Place coffee, cocoa, Splenda and Coffee-mate in a glass. Add 1 oz. hot water to glass, and stir to dissolve ingredients. Next add Almond Breeze and Torani syrup and stir briefly. Now place contents of glass in a blender. Add ice and blend on high speed until well blended. Pour into a tall glass, and finish off with whipped cream. Enjoy!

Serving Size: entire recipe (approx. 16 ounces)
Calories: 63
Fat: 2g
Sodium: 130mg
Carbs: 7.5g
Fiber: 1g
Sugars: 2.5g
Protein: 1.5g

*1 Point!

POINTS Value: 3
Servings:  4
Preparation Time:  15 min
Cooking Time:  35 min
Level of Difficulty:  Moderate

We slimmed down this fattening favorite. Baking the eggplant gives the dish a crispy texture without the fat that comes from frying.

Ingredients

• 1 sprays cooking spray
• 1/3 cup seasoned bread crumbs, Italian-style
• 1 Tbsp grated Parmesan cheese
• 1 tsp Italian seasoning
• 1/4 tsp garlic powder
• 1 medium raw eggplant
• 2 large egg white(s), lightly beaten
• 1 1/2 cup canned tomato sauce
• 1/2 cup part-skim mozzarella cheese, shredded

Instructions

• Preheat oven to 350°F. Coat a 9 X 13-inch baking dish with cooking spray; set aside.
• Combine bread crumbs, Parmesan cheese, Italian seasoning and garlic powder in a medium-size bowl; set aside. Remove skin from eggplant and trim off ends; slice eggplant into 1/2-inch-thick slices.
• Dip eggplant first into egg whites and then into bread crumb mixture. Bake eggplant on a nonstick cookie sheet until lightly browned, about 20 to 25 minutes, flipping once.
• Place a layer of eggplant on bottom of prepared baking dish, then add 1/3 of tomato sauce and 1/3 of mozzarella cheese. Repeat with 2 more layers in same order. Bake until cheese is melted and sauce is bubbling, about 10 minutes more. Slice into 4 pieces and serve.

Serving Size : 4

6 tablespoons sour cream — ff
3 ounces Cheez-its — rf, crushed
1 pound chicken breast — boneless, skinless, cut into strips
butter spray

Preheat oven to 350. Spray baking sheet with cooking spray. Put sour cream in a bowl and crumbs on a plate. Coat strips w/sour cream, then cheez-its. Place on pan and spray with butter spray. Bake for 30-40 minutes, turning ½ way through.

Description:
“5 points per serving”
Suggestion: Leave the breast whole instead of in strips.

1 1/4 lbs. lean beef stew meat
1 chopped onion
4 small potatoes — chunked
1 can baked beans — (28 oz) any flavor

Place beef, onion and potatoes in slow cooker. Spread beans on top.

Cook on low 8-10 hours or high 6-8 hours.

Pure comfort food!
- – - – - – - – - – - – - – - – - – -
Per Serving (excluding unknown items): 95 Calories; trace Fat (2.3% calories from fat); 3g Protein; 21g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 149mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Vegetable.

1 1/2 cups=2 points

1# ground beef or turkey
1 bag coleslaw mix
1-46oz can V-8 juice
1-28oz can stewed tomatoes
4-10oz cans Rotel (tomatoes with green chilies
3-15oz cans of beans (1 each of black,red,kidney)
1 cup chopped onion
1 clove garlic minced
1 pkg dry Italian dressing mix

Saute onion and garlic until tender. Brown the meat. Cook all ingredients in a large stock pot for 1 hour. To reduce sodium, use reduced sodium V-8 juice. To reduce spice, use diced tomatoes instead of Rotel. Freezes well.

2 servings

Core Recipe; 3 points on Flex

2 boneless, skinless chicken thighs or 8 oz lean pork
1/2 cup ketchup
1/2 cup diet cola
1 tsp dry mustard
1/2 tsp Worcestershire sauce
1/2 tsp Liquid Smoke

Mix ketchup and cola together in Crockpot. Add other ingredients. Cook on ‘high’ for 4 hours, then reduce heat to ‘low’ or ‘warm’ until ready to serve.

Note: meat can be added while still frozen.

Preheat oven to 350 degrees. Prepare the corn by pulling off any parts of the husk from that stick out or are brown. If the corn has a lot of silks sticking out of the top, use a pair of kitchen scissors and cut them off. Soak corn for 1 minute in cool water and shake any excess water off. Place each ear directly onto the middle oven rack. Cook for 35-40 minutes. Remove from oven and allow to cool slightly. To serve, simply pull the husks back from the corn (you can pull it completely off, or use it as a handle) and remove any silks (the silks should come right off). Enjoy!

Serves: 4 (1 Each)
Per Serving: 77 Calories; 1g Fat (10.7% calories from fat); 3g Protein; 17g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 14mg Sodium. Exchanges: 1 Grain (Starch).
WWP: 1 (www.AimeesAdventures.com)

1 lb red potatoes cut in 1 1/2 inch cubes
1 lb. sweet potatoes cut in the same size
4 tsp. oive oil
2 onions finely chopped
6 T ff mayo
3 T chopped cilantro
1/2 t salt
1/2 t cumin
1/8 t cayenne pepper
1 t grated lemon zest
1/4 tsp coriander (i didn’t have this)

Heat oven to 425. Spray large lipped pan with pam. Combine potatoes with 2 t olive oil in large bowl–arrange in single layer in pan. Roast, tossing accoasionally until well-browned and tender…about 35-40 min.
Transfer to large bowl. Heat remaining 2 t. oil in non-stick skillet over medium heat. Add onions and cook stirring occasionally until golden and tender–12-15 min. Transfer to bowl with potatoes. Combine mayo, cilantro, lemon zest, and other spices in small bowl. Add to potato mixture and mix well. Serve warm or at room temperature–both work well!

The WW leaders were bragging about this one for good reason. My entire family loved it. It is filling and healthy and has an unusual Texas flavor. ENJOY!

1 8oz package cole slaw mix
¾/ cup fat-free mayonnaise
3 teaspoons splenda
1 dash cayenne pepper
Garlic powder
Celery seeds
Salt and pepper

Mix all ingredients together and serve.

Serves 4
Points value 0

Use this fruity light sauce on desserts such as fruit salad or sponge cake. When mangoes are unavailable, make the sauce with ripe peaches, plums, apricots, and/or fresh raspberries or blackberries.

- 1 medium mango, ripe
- 1 cup nonfat yogurt
- 1 tablespoon honey
- 1 medium lime, zest and juice

Peel the mango and cut the flesh off the pit. Squeeze the pit to release the juice. Place all the ingredients in a food processor or blender, and blend until smooth. Refrigerate until serving time.

1 POINT per serving

Serves: 4
Per Serving: 62 Calories; trace Fat (5.6% calories from fat); 2g Protein; 12g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 168mg Sodium. Exchanges: 1/2 Fruit.
(www.AimeesAdventures.com)

In a large bowl, combine the chicken, lime juice, mango/papaya, celery, and scallions.

In a small bowl, whisk together the yogurt, mayonnaise, spices, salt, and pepper to taste. Add to the chicken mixture, and toss. Arrange a mound of chicken on top of the lettuce. Garnish each portion with chopped cashews, if using.

Serves 6

– Joan Lunden’s Healthy Cooking

Serving size 1 1/3 cups.

POINTS® Value: 5
Servings: 4
Preparation Time: 25 min
Cooking Time: 8 min
Level of Difficulty: Easy

Canned salmon is much less expensive than fresh salmon and involves much less prep work, too. Keep some in the pantry and you’re ready to make a quick burger anytime.

Ingredients

• 2 large peach(es), diced
• 1 small jalapeno pepper(s), cored, seeded and finely chopped (do not touch seeds with your bare hands)
• 1 tsp fresh lemon juice
• 1 1/2 tsp sugar
• 1/8 tsp table salt
• 2 Tbsp cilantro, fresh, chopped

  Burgers

• 14 3/4 oz canned salmon, red, drained, broken into small chunks
• 1 medium scallion(s), finely chopped
• 2 1/2 tsp lemon zest
• 1 large egg(s), beaten
• 1/4 tsp black pepper
• 3 1/2 Tbsp dried bread crumbs, whole-wheat variety

Instructions

• To prepare salsa, combine peaches, jalapeno and lemon juice in a medium bowl; add sugar and mix well. Stir in salt and cilantro and toss gently to mix; set aside.
• Preheat grill.
• To prepare burgers, place salmon in a medium bowl and mash salmon bones with the back of a fork. Add scallion, lemon zest, egg, pepper and bread crumbs; mix well. Shape salmon mixture into four 1-inch-thick patties.
• Gently place burgers in a grill basket or on a grill rack and grill at medium-high heat for 3 to 5 minutes. Flip burgers and grill until golden brown on both sides, about 3 minutes more. Serve salmon burgers with peach salsa on the side. Yields 1 burger and about 1/2 cup of salsa per serving.

Notes

• The burgers can be broiled instead of grilled: Coat a broiler rack with cooking spray, preheat broiler and broil 4 inches from the heat for 2 to 3 minutes per side.

2 sprays cooking spray
1/2 cup plain fat-free yogurt
1 Tbsp paprika, sweet-variety, divided
15 items saltine crackers, crushed into crumbs
1 tsp table salt
1/4 tsp black pepper, freshly ground
16 oz uncooked boneless, skinless chicken breast, four 4 oz thin pieces
1 Tbsp parsley, fresh, chopped
1/2 medium lemon(s), cut into 4 wedges

Preheat broiler and coat a baking sheet with cooking spray.

Place yogurt and 1 teaspoon of paprika in a small shallow bowl; mix to combine. Combine cracker crumbs, salt, pepper and remaining 2 teaspoons of paprika on a large shallow pie plate; stir to combine. Place each chicken cutlet in yogurt mixture and turn to coat. Next, place chicken in crumb mixture, turning to coat both sides and pressing lightly to make crumbs stick.

Place coated chicken on prepared baking sheet and lightly spray with cooking spray. Broil 3 to 4 inches from heat source until golden brown and cooked through, flipping once, about 4 to 5 minutes per side. To serve, sprinkle with parsley and garnish with lemon wedges. Yields 1 piece of chicken per serving.

16 1/2 average graham crackers (8 full graham crackers and 1/2 of another)
2 Tbsp and 2 tsp Shedds County Crock light margarine
1 small package Jell-O fat free sugar free instant vanilla pudding with 2 cups of skim milk
2 cups Del Monte crushed pineapple in its own juice (drained)
2 average bananas
2 cups Cool Whip Free

Crush 16 1/2 squares of graham crackers. Set aside 1/4 cup for later use. Mix crumbs with 2 Tbsp and 2 tsp of light margarine (melted). Press this mixture into an 11 X 7 pan. Mix sugar free pudding with the 2 cups of skim milk according to the package directions. Spread pudding layer over the crumb mixture layer. Spread 2 cups of drained crushed pineapple over the pudding layer. Slice 2 bananas and layer them over the pineapple. Cover with 2 cups Cool Whip. Sprinkle top with remaining graham cracker crumbs (1/4 cup) and chill in the refrigerator.

8 servings, 4 POINTS each

2pts/ pizza cup!
–

Soups |

1)Two part recipe… last 4 ingredients are separate.

*Use uncooked green beans.

Ingredients

3 1/4 oz dry navy beans
11 1/2 cup Vegetable Broth
3/4 oz olive oil
3 1/4 oz onion(s)
4 1/2 oz carrot(s)
4 1/2 oz leek(s)
1/8 tsp saffron
4 1/2 oz potato(es)
4 1/2 oz cooked green beans
4 1/2 oz zucchini
6 1/2 oz tomato(es)
1 1/2 oz uncooked vermicelli
1 1/2 oz garlic clove(s)
3 1/4 oz basil
3/4 oz Parmesan cheese
1 1/4 oz olive oil

Instructions

*Soup
Soak Beans Over Night
Simmer the beans till tender in 4 cups of stock.
Saute the onions(small dice), carrots(small dice), and leeks(small dice) in 3/4 oz of olive oil.
Add 4 cups of Stock and saffron to veggies and cook for 10 minutes.
Add the potatoes(small dice), green beans(small dice), zucchini(small dice) and the vermicelli (broken) and simmer for 10 more minutes.
Add the beans and their stock, tomatoes(skinned & seeded) and season as needed with salt and pepper. *Extra stock is to adjust consistency to taste.

*Pistou
Mix the garlic & basil
Add the cheese & the olive oil and make a smooth paste in the food processor
Add the Pistou in the soup just before serving.

12 servings @ 3 points each

1 box Betty Crocker (1-Step) angel food cake mix
*see variations below directions*

Directions:
Preheat oven 350 Mix the angel food cake mix and desired flavor ingredients
together and beat by hand until blended. Pour into ungreased 9×13 pan (or muffin tin) and bake for 35-40 minutes (muffins bake 15-18 minutes). Cool upside down for best results.

VARIATIONS:

Lemon — 1 C + 3 T water, 2 T lemon juice and 2 t grated lemon peel

Orange Citrus — 1-1/4 C water and 2 t grated orange peel

Cherry — 1 can (20 oz) light cherry pie filling

Black Forest — add 1/2 C cocoa to Cherry version

Cotton Candy — 1 small (3.4 oz) sugar/free Jello, any flavor, 1-1/4 C water.

Margarita — 1 C+ 2 T water, 2 T fresh lime juice and 1-1/2 t grated lime rind

Pineapple — 1 (20 oz) crushed pineapple in juice

Pina Colada — add 1 T each coconut & rum extracts to pineapple directions
OR
Pina Colada Cake
3 pt. per slice/8 slices

1 angel food cake mix
1 can of crushed pineapple
1 cup of shredded coconut

Do not drain pineapple. Mix with coconut into cake mix. Do not add any water, oil, etc. The juice from the pineapple moistens the cake. Bake according to the box.

Pumpkin — 1 (15 oz) pumpkin, 3/4 C water, 1T vanilla & 1T pumpkin pie spice (or spices below)

Spiced — 1-1/4 C water, 1-1/2 t cinnamon, 1/2 t ginger, 1/2 t nutmeg and 1/4 t ground cloves

Part II, the toppings!
Endless Possibilities — Sauces, Glazes & Frostings

Fresh Blackberry Coulis — Place 4 cups of fresh blackberries (or black raspberries) and 1/4 cup sugar in a blender or food processor and blend until smooth. Stir in juice of 1/2 lemon. Strain through a fine-meshed sieve. (37 Calories 0g Fat 3g Fiber–same
points per slice)

Chocolate Sauce — Mix 1/2 cup water & 1/2 cup sugar together in a small saucepan and bring to a boil. Add 1/2 cup unsweetened cocoa and whisk until completely blended. Strain into a jar w/ tight fitting lid. Allow to cool. Cover and store refrigerated. Serve warm or cold with angel food cake or over frozen yogurt. (40 Calories 0g Fat 1g Fiber–add 1 point to cake)

Chocolate Whipped Cream Frosting — Mix together 2-3 Tbsp cocoa powder and 1 container (8 oz) Cool Whip Light (same points per slice/muffin).

Orange Citrus Glaze — Stir together 1/2 cup sifted powdered sugar and 1-2 Tbsp orange juice, 1 Tbsp at a time until smooth & drizzling consistency. Drizzle glaze over completely cooled cake. (21 Calories 0g Fat 0g Fiber–same points per slice) (Lemon juice can be used for Lemon Glaze.)

Margarita Glaze — 3 Tbsp sugar, 3 Tbsp fresh lime juice, 3 Tbsp tequila, 3 Tbsp triple sec, 3 Tbsp water. Combine ingredients in small saucepan; bring to boil. Reduce heat; simmer 3 minutes or until sugar dissolves, stirring occasionally. Liberally pierce entire surface of cake with skewer; drizzle glaze over cake. Let stand 10 minutes

Pineapple Frosting — Mix together 1 container (8oz) Cool Whip Light, 1 small package sugar-free, fat-free instant vanilla pudding mix and 1 can (15 oz) crushed pineapple, mostly drained. Points per frosted piece of cake = 4.5

For a filling and fresh lunch, combine mango, turkey, and spinach!

INGREDIENTS
1/4 cup plain non-fat yogurt
2 tablespoons creamy peanut butter
1 tablespoon packed brown sugar
1-1/2 teaspoons low-sodium soy sauce
1/8 teaspoon ground ginger
1/8 teaspoon hot pepper sauce
1 bag (10 ounces) mixed salad greens, chilled

1 pound honey roasted deli turkey breast, cut into thin strips
1 mango, peeled and cut into 1/2-inch cubes
1 cup red bell pepper, seeded and chopped
3/4 cup green onions, sliced
4 Tablespoons lightly salted roasted peanuts, coarsely chopped

DIRECTIONS
In small microwave-safe bowl, combine yogurt, peanut butter, brown sugar, soy sauce, ginger and hot sauce. Loosely cover with plastic wrap and microwave at 50% power 1 to 1-1/2 minutes, until brown sugar is dissolved. Allow to cool while preparing salad. In large bowl, combine chilled salad greens, turkey, mango, bell pepper and onion.

To serve, combine salad and dressing, tossing to coat. Top with peanuts.

If fresh mango is unavailable, look for jars of peeled and sliced mango in the produce department. Cut slices into cubes to equal 2 cups.

3 POINTS

Soups |

Ingredients

4 pound sweet potato(es)
1 medium onion(s)
3 slice uncooked turkey bacon
3 clove garlic clove(s)
2 Tbsp butter
8 cup fat-free chicken broth
1 tsp ground cumin
1/4 cup Drained Pickled Jalapeno Slices
1/2 cup cilantro
1 1/2 cup fat-free half and half
1 tsp table salt
1 tsp black pepper

Instructions

Scrub sweet potatoes, cut in quarters, place in large stock pot, cover with water and boil until soft.
When potatoes are soft, drain them and let them cool until you can handle them. Peel off the skin.
Peel and chop the onion. Finely chop bacon and garlic.
In a large soup pot, melt butter. Add bacon, onion and garlic and saute until onions are translucent.
Add chicken broth. Cover, bring to a boil.
Dice half the sweet potatoes and stir into boilign broth.
Puree the remaining sweet potatoes with the jalapenos, cumin, cilantro and half-and-half.
Stir into soup.
Add salt and pepper.
Stir well, heat through.
Taste, add sweetener (splenda) if needed and serve.

Cakes |

PRE-INSTRUCTIONS

BAKE, PEEL & MASH SWEET POTATOES – 3 CUPS
GRATE RAW ZUCCHINI – 3 CUPS, WELL PACKED

INGREDIENTS

3 cup Whole wheat pastry flour
1 tsp baking powder
1/2 cup honey
4 tsp baking soda
1 tsp table salt
2 tsp ground cinnamon
2 tsp ground nutmeg
1 cup coconut oil
1 cup Cozy Cottage Sugar Free Pancake Syrup
4 item egg
1 tsp vanilla extract
3 cup cooked sweet potato
3 cup zucchini
1 1/2 cup chopped pecans

INSTRUCTIONS

*Preform Pre-instructions First

Preheat oven to 375
Line four 12-count muffin tins with paper.
Whisk dry ingredients together.
In a large mixing bowl, beat together the oil, syrup, eggs and vanilla.
Stir the sweet potatoes and zucchini into the oil mixture.
Add the dry ingredients and pecans, mixing just until well blended.
Fill prepared muffin tins 2/3 full. Bake 25-30 minutes until brown.

We used sesame oil (points) in place of the canola oil, and topped the casserole with a bit of Chinese hot mustard.

1 bag cole slaw mix (cabbage, carrots, etc.)
1 TBS canola oil
Soy sauce, to taste
1/2 tsp garlic powder
1/2 tsp ginger powder
1/2 tsp Chinese five-spice powder OR allspice
Salt and pepper to taste
Add-ins: 1.5 lb of your choice of cooked tofu, meat, poultry, or seafood; and your choice of canned, drained water chestnuts, snow peas, canned hearts of palm, canned bamboo shoots, snow peas, etc.

Saute slaw mix in canola oil until it cooks down. Add soy sauce and spices; saute a bit longer, then add your choice of add-ins.

Serves 4-6

Calculate points only for the biscuits. Add turkey pepperoni if you like, counting points for those.

1 lb lean ground beef or turkey
1 medium onion, chopped
16 oz tomato sauce
1/2 tsp dried basil
3 cloves of garlic, minced
1 tsp Italian seasoning
your choice of veggie toppings: mushrooms, olives, peppers, etc.
15 oz refrigerated biscuits, quartered (points)
1.25 c FF or soy mozzarella shreds

Preheat oven to 350*. In skillet, brown meat over medium heat, stirring to crumble. Stir in onion, tomato sauce, basis, garlic, and Italian seasoning.

Add veggies and optional turkey pepperoni. Add quartered biscuit dough; stir gently until biscuits are covered with sauce.

Spray a 9 x 13″ casserole dish with cooking spray. Bake for 25 minutes. Sprinkle with cheese, and bake an additional 10 minutes or until biscuits are done. Let stand 5 minutes before serving.

Serves 8