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.

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

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

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.

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!

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!

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!

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)

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.

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.

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

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

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

1 pound uncooked boneless, skinless chicken breast
20 oz frozen hash brown potatoes
1/4 medium onion(s)
10 oz Campbell’s 98% Fat-Free Cream Of Chicken Soup
1/4 cup fat-free sour cream
1/2 serving Good Seasons Ranch mix

Combine all ingredients into a slow cooker. Mix and cover. Cook on low for 6-8 hours.

Servings: 6
Points: 4

4 4-oz. boneless skinless chicken breasts
½ c. ketchup
3 T. brown sugar
2 T. vinegar
2 T. light teriyaki sauce
1 t. dry mustard

Preheat oven to 350.

In a small bowl, combine all ingredients except chicken.

Spray an 8″x8″ baking dish with Pam.

Place ½ of the sauce into bottom of baking dish.

Place chicken on top, and cover with remaining sauce.

Bake uncovered 40 minutes, or until chicken is done and sauce has thickened.

Serve with brown rice for additional points.

4 Points 6 Servings

1 lb. BSCB or very lean ground beef
1 can FF cream of chicken soup
2 cans Old El Paso red enchilada sauce, divided
1/2 c. RF shredded Mexican blend or cheddar cheese
6 FF flour tortillas

If using chicken, cook and shred. If using beef, brown and drain.

Preheat oven to 350.

Reserve 1 c. enchilada sauce; set aside. Reserve ¼ c. cheese; set aside.

Mix chicken or beef with all remaining ingredients except tortillas.

Spray a 9”x13” baking dish with Pam.

Spoon enchilada sauce in bottom of baking dish, just enough to cover bottom, saving rest to top enchiladas while baking.

Place mixture down center of each tortilla; roll up.

Place enchiladas, seam side down, in dish.

Cover with reserved enchilada sauce and cheese.

Bake 25-30 minutes or until hot and bubbly.

While that is going, add the condensed soup and cheddar together in a pot and heat until cheese is melted.

When broccoli is finished, drain off excess liquid. In a med. to large casserole combine soup mixture, cooked rice, and broccoli. Stir until all ingredients are incorporated.

Bake at 350 for 15-20 minutes.

Ingredients

2 tsp minced garlic
1 tsp ground ginger, or 1 oz fresh ginger
2 medium scallions, minced
1 Tbsp soy sauce
1 Tbsp dry sherry, or nonalcoholic cooking wine
1 1/2 pound halibut fillets

Instructions

Combine garlic, ginger, scallions, soy sauce and sherry in a small bowl. Pour mixture over halibut and marinate in refrigerator up to 2 hours.

Fill a saucepan with water so that it covers about one inch of entire pan, and bring water to a boil. Place halibut in a steamer basket and discard marinade. Set steamer basket in saucepan, making sure basket sits above water.

Cover saucepan and steam until halibut is completely cooked or until it flakes easily when tested with a fork, about 10 minutes. Divide into 4 pieces and serve.

• 1/2 cup chunky peanut butter
• 2/3 cup corn flakes, crushed
• 3 Tbsp honey
• 1/3 cup nonfat dry milk

Directions:Knead ingredients together. Form into 6 sticks and wrap individually in wax paper. Store in an airtight container.

4 POINTS each

These can be made in double or triple batches and frozen (I actually like them right out of the freezer)

16 oz uncooked boneless, skinless chicken breast
16 oz frozen okra
14 1 /2 oz canned stew tomatoes
1 small onion(s)
2 leaf bay leaf
1 tsp cayenne pepper
2 Tbsp olive oil
1 Tbsp red pepper flakes
2 Tbsp Worcestershire sauce
2 1/2 Tbsp minced garlic
2 Tbsp Fat free balsamic vinaigrette
2 tsp Italian seasoning
28 oz fat-free chicken broth
4 serving(s) chicken stock
4 oz chopped green chilies
3 Tbsp Sprinkles Butter Substitute

Lightly coat bottom of soup pot with olive oil, cayenne pepper & crushed red pepper flakes.Add 16 oz of boneless skinless chicken breast, cut into bite sized pieces.Add garlic, balsamic vinaigrette and Worcestershire sauce.

Oh, chicken pot pie — we thought we’d never get to spend quality time together again. You with your crazy-fatty crust and gooey, creamy innards. Us with our calorie-conscious ways. We were wrong again! One of our lovely and talented subscribers inspired us to create this super-simple CPP swap (thanks, Margaret). Don’t be chicken — check it out!

Ingredients:

8 oz. raw boneless skinless chicken breast; cut into bite-sized pieces
3 cups C & W Ultimate Petite Mixed Vegetables (or any other frozen mixed vegetables)
1 can (10.75 oz.) Campbell’s Condensed Soup, 98% Fat Free Cream of Celery
3 servings Pillsbury Reduced Fat Crescent Rolls (unprepared)

Directions:

Preheat oven to 350 degrees. Saute chicken pieces for several minutes in a pan spritzed with nonstick cooking spray, until chicken is light brown/cooked but still tender; set aside. Heat frozen veggies in microwave according to package. Mix chicken, vegetables and soup together and put in a 9″ round baking dish sprayed with nonstick cooking spray. Place dish in oven and bake for about 30 minutes or until hot and bubbly (stir about halfway through). While dish is cooking, unroll 3 crescent rolls. Combine pieces together with hands to make one large ball of dough. With a rolling pin, roll dough out into a circle to cover top of dish. Add dough to the top of the dish and cook for an additional 15 – 20 minutes or until top is golden brown. Serves 4.

Serving Size: 1/4th pie (approx. 7 oz.)
Calories: 210
Fat: 6g
Sodium: 800mg
Carbs: 24g
Fiber: 2.5g
Sugars: 6g
Protein: 16.5g
*4 Points

1 can of refrigerated buttermilk biscuits (10 ounces)
5 ounces pre-cooked chicken breast, diced (I boil mine before I make this)
1 10 1/2 ounce can Healthy Request Cream of Celery Soup
2/3 cup shredded reduced-fat cheddar cheese
1 teaspoon Italian seasoning
1/4 teaspoon pepper Preheat oven to 400.
Separate biscuits and place each one in a cup of an ungreased muffin pan, pressing dough up sides to the edge of the cup.
In a medium bowl, combine chicken, soup, cheese, Italian seasoning, and pepper. Mix well.
Evenly spoon chicken mixture into prepared cups.
Bake 15 minutes or until golden brown.
Remove from oven and let set for 5 minutes.

Ingredients:

6 oz. Tyson (or another brand**) Boneless Skinless Chicken Breasts (raw); cut lengthwise into 5 strips

1/2 cup Fiber One cereal

1/4 cup Egg Beaters, Original

1/4 tsp. Lawry’s Garlic Salt

pepper (to taste) 

Directions:

Preheat oven to 375 degrees. Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Add Garlic Salt and pepper to crumbs.  Place crumbs in one small dish and Egg Beaters in another. Next, coat raw chicken strips with Egg Beaters and then with crumb mixture. Place strips on a baking pan sprayed with nonstick spray.  Spray a light mist of nonstick spray on top of strips and place in oven. Cook for 10 minutes, and then turn strips over.  Add another light mist of nonstick spray and cook for an additional 8 – 10 minutes (until chicken is fully cooked and Fiber One looks crispy).  Enjoy!  Serves 1.

Serving Size: 5 pieces (entire recipe)
Calories: 240
Fat: 3.25
Sodium: 805mg
Carbs: 26g
Fiber: 14g
Sugars: 0.5g
Protein: 42.5g
*4 Points

Ingredients
1 Tbsp ground cumin
3 clove garlic clove(s)
1 medium onion(s)
1 medium jalapeno pepper(s) *or more if you like it SPICY
1 can or bottle beer
45 oz canned black beans
1 Tbsp store-bought horseradish
12 oz Swanson Beef Broth Reduced Sodium
1 tsp Worcestershire sauce
1 cup Campbell’s Tomato Juice
6 Tbsp fat-free sour cream
6 Tbsp pico de gallo

Instructions

Dice & Seed Jalapeno.
Julienne Onion.

Add all ingredients to a large soup pot and simmer for 20 minutes.

Use a blender (or boat motor, if you have one) to puree mixture to desired consistency.

Serve garnished with 1tbsp of fat free sour cream & 1tbsp of pico de gallo.

1 lb. extra lean ground beef 
6 oz. Velveeta Light, cubed
Taco seasoning packet

In a large skillet, brown beef. Drain well – add taco seasoning (according to seasoning package – may need to add water and simmer for a bit). Add Velveeta and stir until cheese melts.I serve these on 1pt wheat wraps with lettuce and tomato – wrapped like a burrito. Yum!! Also – this reheats pretty well so you can have it for more than one meal.