ingredients

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

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.

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)

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)

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

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.

2pts/ pizza cup!
–

POINTS® Value: 2
Servings: 10
Preparation Time: 15 min
Cooking Time: 11 min
Level of Difficulty: Easy These ultra-thin cookies are super crunchy and flavorful. Swap orange zest for the lemon or lime if you prefer.

Ingredients

• 3 1/3 Tbsp unsalted butter, softened
• 1/2 cup sugar
• 2 large egg white(s)
• 1/3 cup cake flour
• 1/2 tsp vanilla extract
• 2 tsp lemon zest, finely chopped
• 2 tsp lime zest, finely chopped

Instructions

• Preheat oven to 350ºF. Place parchment paper on 2 cookie sheets.
• Using an electric mixer, cream butter and sugar in a medium bowl until light and fluffy. Add egg white and stir until just blended. Sift cake flour over butter mixture and mix with a spoon; fold in vanilla.
• Remove half of batter and place in a medium bowl; set aside. Fold lemon zest into one bowl and lime zest into other bowl.
• Drop heaping teaspoons of batter onto prepared cookie sheets leaving at least 3-inches between each cookie. When cookie sheet is full, flatten out cookies with back of a spoon so cookies look almost translucent and measure about 3-inches across. (You may have to do this in batches depending on the size of your cookie sheets.)
• Bake until edges start to brown, about 4 to 5 minutes. Remove from oven and quickly transfer cookies to a cooling rack using a thin metal spatula. Yields 4 cookies per serving.

Notes

• Store cookies in an airtight container to retain crispness.For a nutty flavored-cookie, skip the zest and add 1 teaspoon of almond extract instead.These cookies can be curled for a special-occasion look. Just remove the cookies from the cookie sheet straight from the oven and drape them over a rounded surface like a small bottle or rolling pin. The cookies will wrap around the rounded surface and cool in a curl.

Sausage Egg and Cheese Biscuit Muffins
Breakfast

Ingredients:
6 oz. Jimmy Dean 50% Less Fat Pork Sausage
7.5 oz. can Pillsbury Buttermilk Biscuits
1/2 cup egg substitute
1/4 cup fat free shredded Cheddar cheese

Directions:
Preheat oven to 350º.

Crumble and cook sausage in a skillet until browned.

Spray a 12 cup muffin tin with non-stick cooking spray. Line muffin cups with biscuits, pressing up sides to cover.

Evenly divide sausage between muffin cups. Pour egg substitute over sausage, dividing evenly among muffin cups. Sprinkle each with Cheddar cheese.

Bake in a preheated oven for about 20 minutes or until biscuits are done.

From: www.halfmysize.com
Serves – 10
Points – 2

Unwrap cheeses and place in microwave for 30sec to minute to soften. Combine together crumbs, mushroom stems and cheese. Take spoonfuls and fill mushroom caps. Place mushroom caps filling side up on UNGREASED cookie sheet. Cook 20 min at 400 degrees Fahrenheit or until stuffing is lightly browned on top. Let cool, then serve. Mushrooms will be juicy.

Guesstimated 10 servings – 2points each.

Ingredients:
*1.5 oz. tequila
1/2 tsp. Crystal Light powdered drink mix, Raspberry Ice
5 oz. water
1 oz. lime juice
Optional: lime slice for garnish and salt or no-calorie sweetener for rim of glass

Directions:
If desired, run some lime juice along the rim of the glass and dip into a dish of salt or sweetener. Combine all ingredients, mix well, and serve over ice. Or, for a frozen one, place all ingredients (dissolve Crystal Light in water first) in a blender with 1 cup crushed ice, and blend on high until well mixed. Optional: Garnish with a slice of lime. Serves 1!

HG’s Fruitylicious Margarita
(Entire recipe: 105 calories, 0g fat, 15mg sodium, 3g carbs, 0g fiber, 0.5g sugars, 0g protein = 2 Points)

Ingredients:
*1.5 oz. tequila
5 oz. SoBe LEAN; Diet Mango Melon, Energy Diet Citrus, or Diet Cranberry Grapefruit
1 oz. lime juice
Optional: lime slice for garnish and salt or no-calorie sweetener for rim of glass

Directions:
If you like, wet the glass rim with juice from a lime and dunk it into a dish of salt or sweetener. For frozen sips, combine all ingredients in a blender with 1 cup crushed ice, and blend on high until well mixed. Or, mix ingredients well and serve over ice. If desired, garnish with a lime wedge. Serves 1!

HG’s Magical Low-Calorie Margarita
(Entire recipe: 105 calories, 0g fat, 58mg sodium, 2g carbs, 0g fiber, 0.5g sugars, 0g protein = 2 Points)

This one’s an old favorite…and it ROCKS!

Ingredients:
6 oz. Sierra Mist Free (or Diet Sprite Zero, or your other fave no-cal lemon-lime soda)

*1.5 oz. tequila
1/2 tsp. Crystal Light powdered drink mix, Lemonade
1 oz. lime juice
Optional: lime slice for garnish and salt or no-calorie sweetener for rim of glass

Directions:
If desired, run some lime juice along the rim of the glass and dip into a dish of salt or sweetener. Mix all ingredients together. Pour over 1 cup of crushed ice. Optional: Garnish with lime slice. Enjoy. Serves 1!

Serving size is 2 dumplings in 1 cup of Chicken Stew

Dumplings
POINTS® value | 2
Servings | 4

Side Dishes |

3/4 cup all-purpose flour
1 1/2 tsp baking powder
1/2 cup fat-free skim milk
1/2 tsp table salt
2 tsp Salted Stick Butter
2 Tbsp parsley

Combine flour, baking powder & salt. Add milk, butter & parsley. Stir until a soft dough forms. Drop dough by rounded tablespoons into simmering Chicken Stew (see recipe). Cook 8 minutes covered. Uncover and cook an additional 3 minutes. Serving size is 2 dumplings in 1 cup of Chicken Stew.

Chicken Stew
POINTS® value per serving | 5
Servings | 4

Main Meals |

1 pound boneless, skinless chicken thigh(s)
1/2 tsp table salt
1/4 tsp black pepper
1 medium onion(s)
1 Tbsp all-purpose flour
2 cup fat-free chicken broth
10 oz Yukon Gold potato (es)
1 cup frozen peas and carrots
1 tsp dried tarragon

Cut chicken into 1″ chunks. Chop the onion and potatoes.Spray Dutch oven with Pam. Brown chicken over medium-high heat for about 6 minutes. Sprinkle with salt and pepper. Add onion and cook for 4 more minutes. Add flour, cook 1 minute. Stir in broth & potatoes and bring to a boil. Simmer covered for 15 minutes. Stir in peas & carrots & tarragon. Return to boil. Simmer 2 more minutes and then add Dumplings (see recipe).

Cakes | If you do not have a Bundt pan, use a 9″x11″ non stick pan. Bake at 350 for 30 to 35 minutes until it tests done with a tooth pick.

Ingredients

2/3 cup No Sugar Added Applesauce
1 1/2 cup unpacked brown sugar
4 items egg white(s)
1 tsp vanilla extract
2 cup all-purpose flour
2 1/2 tsp baking powder
1/2 tsp ground cinnamon
1/4 tsp table salt
2 medium apple(s), cored, peeled & sliced
1/2 tsp ground cinnamon
1/4 cup unpacked brown sugar
2 Tbsp Sprinkles Butter Substitute

Instructions

*Last three ingredients are for the topping.

Mix together the sugar and the applesauce. Add the eggs and vanilla and mix well. Add the flour, baking powder, cinnamon and salt. Stir until well blended. Fold in the apples.

Pour into a Bundt pan (yeah you remember those things?). Combine the topping ingredients and sprinkle on top.

Bake at 350 for about 40 minutes. Turn the cake out immediately; do not let it cool in the pan.

This recipe is for 24 servings which is 1 of the small sections of a Bundt pan or 1/2 of the larger section.

**You can possibly save points using Brown Sugar Splenda… I just didn’t have any when I put this into the Recipe Builder.

Soups |

Ingredients

16 oz frozen chopped broccoli
2 small onion(s)
42 oz Clear Vegetable Broth
12 oz fat-free evaporated milk
2 oz Mexican four cheese shreds

Simmer onion in a broth in a stockpot. Do not brown. Add broccoli and vegetable stock. Simmer until broccoli is tender. Place in a blender and blend until smooth. Return to pot and add milk, salt, and pepper to taste. Try to ensure that the soup has a good consistency-neither too think nor too thin.

2 pound uncooked new potatoes
1 tsp Dijon mustard
1/4 cup fat-free sour cream
1 oz dry white wine
2 Tbsp white wine vinegar
1/4 cup Green Onions
2 Tbsp fresh dill

Steam or boil the new potatoes. Combine the mustard, sour cream, wine & vinegar in a small bowl.

Quarter the potatoes as soon as they are cool enough to handle…. But still hot

Pour dressing over the potatoes and toss gently.

Season with salt and pepper to taste. Chill and , when cool, toss with the minced dill and green onion

Directions:

• Preheat oven to 400ºF. Coat a 12-cup muffin pan with cooking spray or fill pan with paper liners.
• Combine flour, oats, 1/4 cup of sugar, baking powder, baking soda and salt in a large bowl. Mix well with a fork, make a well in the center and set aside.
• Whisk yogurt, milk, egg substitute, margarine and vanilla together in a small bowl. Fold mixture into dry ingredients until blended; fold in cranberries. Spoon batter into prepared pan, filling each cup about 2/3 full.
• Bake for 20 minutes; sprinkle tops of muffins with remaining tablespoon of sugar.
• Bake until a wooden toothpick inserted in center of a muffin comes out clean, about 5 minutes more. Allow to cool in pan on a wire rack for 10 minutes; remove from pan and cool completely.

To vary the different heat levels in chili, add different chile peppers to suit your tolerance. Habaneros are the hottest; Scotch bonnets pack a little less heat and have undertones of fruit and smoke; serranos have a biting heat and some acidity; while jalapenos have a vegetable flavor, and in this group at least, can be considered mild.

1 lb lean ground beef (10% or less fat)

2 garlic cloves, finely chopped

2 Tbs chili powder

1tsp ground cumin

1 28oz can crushed tomatoes

1 15oz can red kidney beans, rinsed and drained

1 sweet onion, chopped

¼ C Diced Chiles

2 Tbs Tomato paste

Oregano sprigs

1. Cook the ground beef and garlic in a nonstick skillet, breaking apart the meat with a spoon, until browned. Drain off any fat. Add the chili powder and cumin and stir to coat the beef.
2. Mix the tomatoes, beans, onion, chiles, and tomato paste in a slow cooker. Stir in the beef mixture. Cover and cook on High until the flavors are blended, 4-5 hours. Garnish with the oregano and serve.

Per serving: 142 Cal, 5g Fat, 2g Sat Fat, 35 mg Chol, 166g Sod, 10g Carb, 4g Fib, 14g Prot, 43mg Calc.

Points: 2

Notes: if you don’t have diced chiles, you can use a can of Rotel with chiles. Although this recipe says serves 8, 4 servings is more reasonable.