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).

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.

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)

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

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.

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.

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

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.

12 Servings – 3 Points Flex – Core Approved

6 c chopped green cabbage (buy a bag of pre-shredded coleslaw cabbage to save time)
1 lb lean ground beef
1 small onion, chopped
1/2 tsp salt
1/2 tsp pepper
1 c water
2 cans tomato soup
2 c instant brown rice (not cooked)
1/3 c grated or shredded FF or soy cheddar cheese

Preheat oven to 350*. Spray a 2-qt casserole dish with Pam. Place the chopped cabbage in the dish.

Brown the beef and onion in a skillet; drain excess fat.

Add the rice, salt and pepper to the ground beef. Mix in the 2 cans of soup and the water and pour over the meat mixture. Stir well, then pour over the cabbage in the casserole dish.

Cover and bake for 50 minutes. Remove from oven, sprinkle cheese on top and bake uncovered for 5 more minutes. Let stand a few minutes before serving.

4 Servings – 3 points on Flex – Core Approved

4 (4 or 5 oz) fresh or frozen halibut steaks, 1″ thick
1 small lime
1/4 tsp salt
1/4 tsp cayenne pepper
1 c chopped fresh strawberries
1/2 of a small finely chopped, seeded fresh poblano chili pepper
2 TBS snipped fresh cilantro
1/8 tsp salt
1/2 tsp toasted cumin seeds

Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Finely shred lime peel. Peel, section, and chop lime; set aside. In a small bowl combine lime peel, the 1/4 teaspoon salt, and the cayenne pepper.

Sprinkle evenly over both sides of each fish steak; rub in with your fingers.

Arrange medium-hot coals around a drip pan. Test for medium heat above pan. Place fish on the greased grill rack over drip pan. Cover and grill for 7 to 9 minutes per 1/2″ thickness or until fish flakes easily when tested with a fork, gently turning once halfway through grilling time.

Meanwhile, in a medium bowl combine chopped lime, strawberries, chile pepper, cilantro, cumin seeds, and the 1/8 teaspoon salt. Serve with grilled fish.

Serves 4

POINTS® Value: 3
Servings:  12
Preparation Time:  15 min
Cooking Time:  55 min
Level of Difficulty:  Moderate

These omelet-like stacks win praise for both appearance and taste. Whip up a batch and leave some in the refrigerator for breakfast on the fly.

Ingredients

• 6 uncooked Bliss potatoes, baby-variety (about 12 oz)
• 9 oz spinach, baby-variety (about 1 1/2 cups after cooking)
• 1 cup part-skim ricotta cheese
• 2 large egg(s), beaten
• 2 Tbsp chives, fresh, chopped
• 6 slices Canadian-style bacon, quartered
• 1 cup low-fat shredded cheddar cheese

Instructions

• Preheat oven to 350ºF. Place muffin liners in a 12-hole muffin tin.
• Wash and steam potatoes until just done or slightly underdone, about 10 to 15 minutes; cool immediately. Slice each potato into four rounds; set aside.
• Wash and steam spinach until just wilted, about 3 to 5 minutes; cool, drain well, squeeze out any remaining water and set aside.
• In a small bowl, combine ricotta cheese, eggs and chives.
• Place a middle slice of potato in the bottom of each muffin hole so it lays flat. Top each with a quarter-slice of bacon, 1 heaping teaspoon of ricotta cheese mixture, about 2 tablespoons of spinach, about a tablespoon of cheddar cheese, another bacon quarter, and another heaping teaspoon of ricotta mixture. Finish stacks by placing remaining potato slices on top and sprinkling with a few remaining shreds of cheese.
• Bake stacks until fully set and ricotta is cooked through, about 30 to 35 minutes. Cool in muffin tins for about 10 to 15 minutes and then transfer to racks to continue cooling. Yields 1 stack per serving.

Notes

• These stacks can be prepared ahead of time and then reheated in the microwave or served cold. Make them vegetarian by salting the potatoes and replacing the Canadian bacon with roasted red pepper or asparagus, or both.

POINTS® Value: 3
Servings: 4
Preparation Time: 7 min
Cooking Time: 17 min
Level of Difficulty: Moderate
Baking the garlic cloves brings out their sweet, buttery flavor and provides a rich, flavorful sauce for the chicken.

Ingredients
1 tsp paprika
1 tsp dried thyme
1/2 tsp dried rosemary
1/2 tsp table salt
1/4 tsp black pepper
1 pound uncooked boneless, skinless chicken breast, four 4-oz pieces
1 tsp olive oil
12 medium garlic clove(s), halved
1 cup fat-free chicken broth, reduced-sodium, divided
Instructions
Preheat oven to 450°.

Combine first 5 ingredients in a small bowl. Sprinkle both sides of chicken with herb mixture.

Heat oil in a large ovenproof nonstick skillet over medium-high heat. Add chicken, and cook 2 minutes on each side. Add garlic and 3?4 cup broth. Place pan in oven. Bake at 450° for 10 minutes or until chicken is done and garlic cloves are soft.

Remove pan from oven. Transfer chicken to a platter; keep warm. Add remaining 1?4 cup broth to pan. Mash garlic with a fork. Cook garlic mixture over medium heat 2 minutes or until thoroughly heated; stir. Serve garlic sauce over chicken. Yield: 4 servings (serving size: 1 chicken breast and 2 tablespoons garlic sauce).

POINTS® Value: 3
Servings: 4
Preparation Time: 10 min
Cooking Time: 10 min
Level of Difficulty: Easy

For a different flair, substitute dry white wine for the chicken broth, then sprinkle on a few spoonfuls of chopped sun-dried tomatoes with the mushrooms.

Ingredients
2 tsp vegetable oil
3 Tbsp balsamic vinegar
2 tsp Dijon mustard
1 large garlic clove(s), crushed
1 pound uncooked boneless, skinless chicken breast, four 4-oz pieces
2 cup mushroom(s), small, halved
1/3 cup canned chicken broth
1/4 tsp dried thyme, crumbled

Instructions

In a nonstick skillet, heat 1 teaspoon of oil.

In a medium bowl, mix 2 tablespoons of vinegar, the mustard and garlic. Add chicken and turn to coat.

Transfer chicken and marinade to skillet. Sauté chicken until cooked through, about 3 minutes on each side. Transfer chicken to a platter and keep warm.

Heat remaining teaspoon of oil in skillet. Sauté mushrooms for 1 minute. Add broth, thyme and remaining tablespoon of vinegar. Cook, stirring occasionally, until mushrooms are deep brown, about 2 minutes longer.

Serve chicken topped with mushrooms

Points – 3

5 eggs
2 (12 fl oz) cans Fat Free Evaporated Milk
1/2 pint Lite or Heavy whipping cream (same pts)
1 (14oz) can sweetened Fat Free Condensed milk
1 1/2 cups Splenda
1 tsp vanilla extract
1 (1 oz) pkg Fat Free instant vanilla pudding
4 cups of 2% Lactose Free Milk (this has more fiber & protein than other 2 %milk)

In large bowl, beat eggs together; add in evaporated milk, cream, condensed milk, sugar and vanilla with an electric mixer. Beat in pudding mix until smooth. Pour into freezer canister of ice cream maker and add enough milk (approx. 4 cups) to bring mixture to fill line. Freeze according to manufacturers directions.

1/2 cup = 2.5 points

This recipe was posted on the DFW WW Community Board this morning. Enjoy.

Chicken Salad in Melon Halves

40 small seedless green grapes, halved
¾ cup diced cooked chicken breast
½ cup chopped sweet onion
½ cup seeded and chopped green bell pepper
4 teaspoons fat-free mayonnaise
1 small cantaloupe, halved and seeded

Combine the grapes, chicken, onion, bell pepper and mayonnaise in a small bowl and refrigerate.
Spoon ½ of the salad into the hollowed out center of each melon.

serves 9
Points 3

Ingredients

3/4 cup all-purpose flour
3/4 cup sugar
2/3 cup unsweetened cocoa
2 tsp baking powder
1 tsp coffee, instant or regular, powder
1/4 tsp baking soda
1/4 tsp kosher salt
1/2 cup 1% low-fat milk
1 Tbsp Stick Light Butter
1 1/2 tsp vanilla extract
1/3 cup Splenda brown sugar blend
1 2/3 cup water

Instructions

Heat oven to 350, prepare square tray with non stick spray.

Combine flour, granulated sugar, and 1/3 cup cocoa powder, coffee powder, baking powder, baking soda, and salt into large bowl. Make well in center, pour in milk, melted butter and vanilla, stir until just blended, spoon batter evenly into pan.

Combine brown sugar, and remaining cocoa powder in small bowl, sprinkle evenly over batter. Pour BOILING water in zigzag fashion over the top, DO NOT STIR. Bake until top off pudding is set ~35 minutes. Cut into 9 squares. Serve warm or at room temp.

• 1/3 cup reduced-calorie margarine, soft
• 1/3 cup sugar
• 1/4 cup honey
• 1/2 tsp ground cinnamon
• 1 1/4 cup dried mixed fruit, such as raisins, apples and cranberries
• 1 cup uncooked quick oats
• 1 3/4 cup uncooked old fashioned oats, coarsely crushed
• 1/4 cup chopped walnuts

Directions:Combine margarine, sugar and honey in a saucepan. Cook over medium heat, stirring constantly, until mixture comes to a boil; boil for 1 minute. Remove from heat; stir in remaining ingredients.

Press mixture into the bottom of a 9-inch square baking pan coated with cooking spray. Allow to cool and then cut into 16 pieces. Store in a covered container in the refrigerator.

POINTS® Value: 3

Servings: 16

Preparation Time: 15 min

Cooking Time: 0 min

Level of Difficulty: Easy

Mix stove top and water in a large bowl, stir with fork until moistened. In another bowl, combine all remaining ingredients. Add stuffing to mixture. Fill sprayed muffin tins almost to the top with mixture. Bake at 350 degrees for 35-45 minutes. 12 servings. 3 pts for 1 muffin, 5 pts for 2 muffins.

Hey, Steak ‘n Shake — keep your fatty, greasy, ridiculously high-calorie bacon and cheese melts to yourself!  HG’s got one that uses slimmed-down ingredients and tastes almost as good as the real thing.  Yeah, it really does.  Try it.

Ingredients:

2 slices Wonder Light White Bread (or another light bread**)

2 strips Jennie-O Extra Lean Turkey Bacon

2 slices Kraft Free Singles, American (or another fat-free American cheese**)

20 sprays I Can’t Believe It’s Not Butter! Spray

Directions:

In a skillet sprayed with no-cal cooking spray, cook bacon strips on medium heat until crispy and fully cooked (about 5 minutes).  Evenly spritz butter spray on 1 side of each slice of bread, using 10 sprays per slice.  Top the unsprayed side of 1 slice of bread with a slice of cheese.  Place cooked bacon strips on top of cheese, and cover with second slice of cheese.  Next, top with the other bread slice (with the buttered side facing up).  Place sandwich in a skillet sprayed with nonstick cooking spray and cook over low to medium heat until bread is brown and toasty and cheese is nice and melty (about 1 – 2 minutes per side).  Use a spatula to press down on sandwich while it cooks.  Slice sandwich down the middle, diagonally, or just bite right into it!  
Serving Size: 1 sandwich
Calories: 195
Fat: 3g
Sodium: 850mg
Carbs: 23g
Fiber: 5g
Sugars: 3g
Protein: 18g
*3 Points

French toast is one of those breakfasts you dream about.  It’s decadent, delicious, warm, doughy, and just plain AWESOME.  It’s also something you THINK you need to avoid if you’re counting calories.  Wrong-o, people!   HG has been slaving over her trusty frying pan yet again (she loves that thing!), this time concocting super-delicious and EXTREMELY guilt-free french toast.  HG Tip:  Try this stuff on Monday mornings and you’ll actually have a reason to get out of bed.

Ingredients:

3 slices Wonder Light White Bread
1/3 cup Egg Beaters, Original
1/2 oz. Torani Sugar Free Vanilla Syrup OR 1/4 tsp. vanilla extract
1/2 tsp. cinnamon (divided)
1 packet SPLENDA

Directions:

Combine Egg Beaters with vanilla syrup (or extract) and half of the cinnamon. Use the egg mixture as an egg wash, and dip your bread into it. Cook in a pan sprayed with nonstick cooking spray. When both sides are brown, plate those suckers and sprinkle ‘em with Splenda and the remaining cinnamon. This stuff is super on its own, but feel free to serve it up with sugar-free maple syrup, sugar-free jelly, some fresh berries, and/or some Fat Free Reddi-wip. Of course your nutritionals will vary accordingly, but with such low calorie and fat counts, you can afford to splurge a little…

Serving Size: Entire recipe
Calories: 170
Fat: 1g
Sodium: 545mg
Carbs: 31g
Fiber: 8g
Sugars: 2.5g
Protein: 14g

*3 Points

Instructions

Small lidded casserole dish sprayed with PAM. Rub spices on chicken tenders (I used Garlic Pepper and Sage) and lightly brown in frying pan with PAM.
Now layer:
Dry Pasta (I used Farfalle) on bottom; broccoli and then chicken broth.
Layer your browned chicken tenders.
Add can FF creme of chicken soup
Spread drained canned mushrooms on top.
OVEN 350, cover, bake about 45 minutes. Remove and uncover. Let sit for about 15-20 minutes.

Special Notes

Chicken Broccoli Mushroom Casserole

POINTS® Value: 3
Servings: 6
Each serving includes one chicken tender. Serve plain, with salad, whatever. This can be your whole dinner — 2 chicken tenders is 6 points and half of the casserole would be 9 points