Directions

Put
the oil into a pan over a medium heat. When hot, add the cardamom pods.
Add the onions and cook while stirring, until brown. Add the spices ,
garlic, cumin, coriander, turmeric, garam masala and chilli and stir.
Add the remaining ingredients. Add the tomato and tomato purée and stir
until thoroughly combined. Pour in the water and bring to a gentle
simmer, stirring constantly. Taste the sauce and season with salt.
Add
the chicken cubes and mix well into the masala. Simmer for 10-12
minutes, until the chicken is cooked and tender. Garnish and serve .

Number of Servings: 4

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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).

This Burrito Casserole Rocks my Socks! I had it for dinner last night and lunch today. It is fabulous when reheated, 100% Core, and super filling! I topped it with some mashed avacado & sour cream…great Friday pick me up!

Bean Burrito Casserole (Core)

Ingredients

1 pound core ground beef
1/8 cup reduced-sodium taco seasoning (1/2 packet)
3/4 cup water
15 oz canned yellow corn, no salt added, drained
14 oz canned diced tomatoes with green chilies
15 oz fat-free canned refried beans
5 oz tomato paste
2 cup ff Shredded Cheddar Cheese
4 cup cooked brown rice
1 medium onion(s)

Instructions

Dice onion and saute in large skillet with ground meat. Add water and 1/2 packet of taco seasoning. Simmer until sauce thickens. Add canned veggies, tomato paste and beans. Spray a casserole dish and fill with veggie/bean/meat mixture. Top with 1 c. of shredded ff cheddar cheese. Cover with cooked brown rice. Sprinkle remaining cheese over top. The original recipe said cook on 350 for 20 minutes until cheese is melted, but I just put it in a microwave safe dish and heated in the microwave for about 8 minutes. It is delicious!

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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=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

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.

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

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

	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).

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#

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

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.

Brown onion and meat. Add spices (or use packet of taco seasoning) and tomato sauce. Simmer about 10 minutes then set aside. Spread polenta out in bottom of pan. Spread refried beans on top of polenta. Then spread on meat and onion mixture. Top with soy cheese. Bake about 30-45 minutes at 400º. Great with guacamole. Makes 6-8 main course servings.

A few minutes before roasting, heat oven to 500 degrees. Combine the apple, onion, cinnamon stick, and cup of water in a microwave safe dish and microwave on high for 5 minutes.

Remove bird from brine and rinse inside and out with cold water. Discard brine.

Place bird on roasting rack inside wide, low pan and pat dry with paper towels. Add steeped aromatics to cavity along with rosemary and sage. Tuck back wings and coat whole bird liberally with canola (or other neutral) oil.

Roast on lowest level of the oven at 500 degrees F. for 30 minutes. Remove from oven and cover breast with double layer of aluminum foil, insert probe thermometer into thickest part of the breast and return to oven, reducing temperature to 350 degrees F. Set thermometer alarm (if available) to 161 degrees. A 14 to 16 pound bird should require a total of 2 to 2 1/2 hours of roasting. Let turkey rest, loosely covered for 15 minutes before carving.

SOOOO Good!

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.

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!

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

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.

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)

1/4 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

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.

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.

 

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.

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

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.

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

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

Preheat oven to 375*. Cut green chilies in half lengthwise. Arrange chilies in a single-layer in an 8″ square baking dish coated with cooking spray.

Spray a large nonstick skillet with cooking spray (or use healthy oil if you need it). Heat over medium-high heat; brown beef, breaking up any clumps. Add onion, chili powder, cumin, salt, and garlic; saute 5 minutes, stirring to crumble. Add Ro-Tel; cook 5 minutes or until liquid evaporates. Spoon beef mixture over chilies. Top with corn. Carefully spread beans over corn. Sprinkle cheese over beans. Bake for 30 minutes. Let stand 5 minutes; top with chopped tomato and green onions, and serve.

Serves 6

–Adapted from Cooking Light

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.

Healthy Units: 4.5 per patty with 2 Tablespoons of sauce

Great with rice or coucous

Ingredients:
3/4 lb. ground turkey breast
3/4 lb. ground round
1/3 c. dry breadcrumbs
2 large egg whites
Cooking Spray
3/4 c. water
3 T tomato paste
2 T Madeira wine or dry sherry
1 1/2 t Worcestershire Sauce
1/4 t freshly ground black pepper
1 (10 1/2 oz.) can condensed French Onion Soup (such as Campbell’s)

1. Combine first 4 ingredients. Divide meat mixture into 6 equal portions, shaping each into a 1/2 inch think patty. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add patties, cook 6 minutes or until browned, turning after 3 minutes. Remove patties from pan; keep warm. Stir in water and remaining 5 ingredients. Bring to a boil, add patties. Cover, reduce heat, and simmer 10 minutes. Uncover and cook until wine mixture is reduced to 3/4 cup (about 10 minutes). Yield: 6 servings (serving size 1 patty and 2 T sauce)

Calories 210 (25% from fat); Fat 5.9 g (sat 2 g, mono 1 g); Protein 27.4 g; Carb 10 g; Fiber 0.9 g; Chol 64 mg; Iron 2.4 mg; Sodium 621 mg; Calc 38 mg

8 Servings – 8 Points Each

4 lbs. lean beef round
1 pkg. Hidden Valley Ranch dressing mix, dry
1 pkg. Good Seasons Italian salad dressing mix, dry
1 pkg. reduced-sodium brown gravy mix, dry
1 can reduced-sodium beef broth

Place veggies in slow cooker. Place meat on top.

Blend dry mixes into beef broth. Pour over meat/veggies.

Cook on low 8-10 hours.

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

Prepare grill. Combine tomatoes, cheese, 1/2 teaspoon olive oil, rosemary, pepper and garlic in small bowl.

Remove brown gills from the underside of mushroom caps, using spoon. Discard gills. Remove stem and discard

Combine 1/2 teaspoon oil, soy sauce and juice in small bowl; brush over both sides of caps. Place caps, stem side down, on grill rack coated with cooking spray, and grill for 5 minutes on each side or until soft.

Spoon 1/2 cup tomato mixture into each mushroom cap. Cover grill and cook for 3 minutes or until cheese melts. Sprinkle with parsley.

4 servings – 1 point each

FROM: WW Recipe Review Board
Courtesy of KIMMDARLINN
*10 Points Per Serving!!*

1 c. brown long grain rice, uncooked
1 c. water
1 c. FF reduced-sodium chicken broth
3 T. low-sodium soy sauce
3 T. rice vinegar
1 T. dark sesame oil
2 t. minced garlic
2 c. snow peas
1-1/2 pound shrimp, cleaned and deveined
4 t. slivered almonds

Put a Dutch oven of water on the stove to boil.

Combine rice, water and chicken broth in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed.

Combine soy sauce, vinegar, sesame oil, and garlic in a large bowl; stir with a whisk. Set aside.

Cook snow peas and shrimp in boiling water 2 minutes or until shrimp are done. Drain.

Add peas, shrimp, and rice to soy mixture; toss well to combine. Top with almonds.

Serve immediately.

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.

Marinara Sauce:
1 teaspoon minced fresh garlic
1 can (28oz) crushed tomatoes
1 can (15oz) tomato sauce
2 teaspoons Italian seasonings (or use 1/2 teaspoon oregano and 1 teaspoon basil)
1/2 teaspoon sugar or Splenda (sucralose) sweetener

Spray medium saucepan w/ nonstick spray; heat. Add garlic; cook over medium heat, stirring constantly, until lightly browned, 1-2 minutes. Add crushed tomatoes, tomato sauce, oregano, basil and sugar; stir to combine. Bring to a boil; reduce heat. Let simmer until thickened and flavors are blended, about 20 minutes. Makes about 5 cups. Use 4 cups for this recipe, set aside remainder for other uses; can be frozen.

Chicken:
6 skinless, boneless chicken breast halves or thighs
4 cups marinara sauce (above)
2 green bell peppers, seeded and chopped
6 to 8 oz sliced fresh mushrooms
1 onion, finely diced
2 tablespoons minced garlic
1 bay leaf

Put the chicken in the slow cooker. Top with the marinara sauce, bell peppers, mushrooms, onion and garlic. Cook on low for 7 to 9 hours. Remove bay leaf and serve.

Cook hamburger then drain and add taco seasoning
Roll out crescent rolls and pinch seams together in a 13 x 9 x 2 pan. Place picante sauce on top of this and spread evenly add cooked taco meat on top
and then spread cheese on top.

Bake at 350 for about 25 minutes.

6 servings @ 5 points each

1 lb. very lean ground turkey
1 c. salsa
1 can RF crescent rolls
1 can (15 oz) corn, drained
¼ c. FF shredded cheddar cheese
Black pepper and cayenne pepper to taste

Preheat oven to 450.

Cook turkey in a nonstick skillet over medium heat until no longer pink.
Stir in salsa and corn. Heat until most of the liquid from salsa has evaporated.
Press crescent dough onto bottom and up sides of a deep 9″ pie plate to form a crust.
Bake till golden brown, about 12-15 minutes.
Spread turkey mixture onto crust; sprinkle with cheese.
Return to oven until cheese is melted.

5 Points 12 Servings

1 lb. extra-lean ground beef
8 oz. 2% Velveeta
2 T. chili powder or taco seasoning
1 can FF cream of chicken soup
1 can Rotel tomatoes
½ bag baked Doritos – Nacho Cheese or Cool Ranch

Preheat oven to 350. Spray a 9”x13” baking dish with Pam.

Brown ground beef; drain.

Stir in chili powder or taco seasoning, soup, and Rotel.

Crush Doritos and sprinkle half in bottom of baking dish. Add a layer of meat mixture, half the cheese, and another layer of Doritos.

Add remaining meat. Top with cheese.

Bake 30-40 minutes or until bubbly.

Serve over rice, if desired, 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.

Chicken Pie with Stuffing Crust

1 (16 oz.) Can Fat Free Chicken Broth
3 Cups Seasoned Dry Bread Crumbs
1 Cup Cooked Chicken, diced
1/3 Cup Shredded Fat Free Cheddar Cheese
2/3 Cup Nonfat Dry Milk Powder
1 Cup Water
1 Egg
1 teaspoon Dried Onion Flakes
1/8 teaspoon Black Pepper
1/2 teaspoon Poultry Seasoning
Dash of paprikaPreheat oven to 350 degrees. Spray a 9-inch pie plate with butter flavored cooking spray. In a medium saucepan, bring chicken broth to a boil. Add breadcrumbs and then remove from heat. Mix well. Cool Slightly. Press mixture into pie plate. Bake for 15 minutes or until slightly brown. Remove from oven and let set for 5 minutes. Evenly place chicken in the bottom of the pie shell. Sprinkle with cheddar cheese. Combine rest of ingredients in a bowl. Pour over chicken and sprinkle with paprika. Bake for 35-40 minutes or until golden brown. Test center with knife for doneness. Let sit 5 minutes.

Serves: 6
Per Serving: 308 Calories; 3g Fat (8.2% calories from fat); 22g Protein; 47g Carbohydrate; 3g Dietary Fiber; 53mg Cholesterol; 1904mg Sodium. Exchanges: 3 Grain (Starch); 1 Lean Meat; 1/2 Non-Fat Milk; 1/2 Fat. WWP: 6 (www.AimeesAdventures.com)

Chili Dog Casserole

4 Fat Free Hot Dog Buns (1 point each)
8 Fat Free Hotdogs (1 point each)
1/4 Cup Diced Onion
2 Tablespoons Prepared Mustard
1 (15 oz.) Can Hormel 99% Fat Free Turkey Chili with Beans
1 Cup Fat Free Shredded Cheddar CheesePreheat oven to 350 degrees.
Break buns and place in the bottom of a 9X13 dish.
Slice hot dogs into bite size pieces and place on evenly on top of buns.
Mix onion, mustard and chili; pour evenly on top of the hotdogs.
Sprinkle cheese evenly on top.
Bake for 30 minutes.

Serves: 4
Per Serving: 292 Calories; 3g Fat (9.3% calories from fat); 35g Protein; 35g Carbohydrate; 8g Dietary Fiber; 48mg Cholesterol; 2070mg Sodium. Exchanges: 0 Lean Meat; 0 Vegetable; 0 Fat; 0 Other Carbohydrates. WWP: 5 (www.AimeesAdventures.com)

Serving Size: 4
1 box potato and cheese Pierogies — frozen
1 can cream of mushroom soup
1/2 cup water
1/8 teaspoon salt and pepper
1 cup broccoli — frozen
2 halved chicken breast

Cook chicken breast in 3-4 cups water in pan: remove chicken and cut into bite sized pieces. Turn off heat, add broccoli and Pierogies to boiling water, and let sit for 10 minutes. Meanwhile, spray baking dish and add soup and water. Mix well. Add chicken, Pierogies and broccoli. Toss to coat. Bake at 350 degrees for 30-40 minutes.

6 points

?Chicken Baseballs

3 oz. light cream cheese, softened or Laughing Cow Cheese
2 tsp light margarine, melted
1/4 tsp salt
1/4 tsp pepper
2 Tbsp chopped onion
2 cups cubed, cooked chicken
1 8oz can reduced fat crescent rolls
2 Tbsp milk
bread crumbs
paprika

Next time I will add 1/2 cup finely chopped celery or broccoli

Melt your cream cheese, butter, salt, pepper, milk, onion in the microwave for 15-20 SECONDS.
Then blend by hand. Pour mixture over chicken and stir. Divide chicken up into 4 sections.
Separate crescent roll dough into four rectangles and seal perforations. Spoon 1/4 mixture into
center of each. Pull opposite corners of dough to center and seal-sprinkle each “baseball” with
bread crumbs and paprika and place on ungreased cookie sheet or pizza stone. Bake at 350 degrees for 20
minutes.

4 servings, 8 POINTS each

Spray the crock pot with Pam. Make four aluminum foil balls about the size of golf balls and place in the bottom of the crock pot. Rub the oil on the chicken and sprinkle with the Lawry’s. Place chicken “head” down (legs up) in the crock pot. Place 4-5 red potatoes on top of the chicken, put baby carrots on top and around chicken. Cover and cook on high for 4-5 hours.

Guesstimated 8 Servings – 6 points per serving.

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.

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

Ingredients
12 oz whole-wheat spaghetti
10 3/4 oz 98% Fat-Free Cream Of Chicken Soup
1 medium onion(s)
2 medium green pepper(s)
8 oz Reduced-Fat Pasteurized Processed Cheese Product
8 oz chicken breast, cooked, skinless
14 oz canned tomatoes with green chilies

Instructions
Boil water for pasta, salt water after it boils and add pasta.
While pasta cooks, saute onion and peppers in Pam until soft.
Drain pasta reserving a little pasta water for later, turn off burner. Place pasta back into pan and return to still-warm burner. Add soup, Velveeta, chicken, onions and peppers, and drained Rotel. Stir together over warm burner. If pasta is too thick, add back some pasta water a little at a time (this is a great hint for thinning sauces without adding points). Some people throw it into the oven to re-warm, but it works just as well if you just cover it and let it sit for a few minutes.

Texas tip: swap poblano chilis (take out ribs and seeds to make it milder) for green peppers. They’re a little spicier but add a New Mexico flavor.

3 oz raw tilapia
1/2 tsp lemon juice, canned or bottled
1/8 serving Old Bay Seasoning
1 serving Bob Evans® Bleu Cheese, crumbled
1 serving parsley flakes
1 Tbsp packaged shredded coconut

Spray baking dish with cooking spray. Place one fillet in dish, and sprinkle with lemon juice and Old Bay. Top with crumbled bleu cheese. Place the other fillet on top. Sprinkle with Parsley flakes and a little more Old Bay. Bake for 15 minutes at 375. Remove from oven and top with coconut. Broil for 2 minutes, but watch so that the coconut doesn’t burn!

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: 6
INSTRUCTIONS

1 sprays olive oil cooking spray
2 pound uncooked boneless, skinless chicken breast
30 oz canned black beans, rinsed and drained
3 cup fat-free sour cream
2 cup shredded reduced-fat Mexican-style cheese, divided
8 oz chopped green chilies, two 4-oz cans
2 tsp ground cumin
1/2 tsp black pepper
12 medium corn tortilla(s), cut into 2-inch strips
1 cup salsa, mild, medium or hot

Preheat oven to 350ºF. Coat a lasagna pan with cooking spray.

Place chicken in medium saucepan and fill with enough cold water just to cover chicken. Set pan over high heat and bring to a boil. Reduce heat to medium and simmer until chicken is cooked through, about 10 to 15 minutes; drain. When chicken is cool enough to handle, cut into 1-inch pieces.

Transfer chicken to a large bowl and add beans, sour cream, 1 cup of shredded cheese, chilies, cumin, and pepper; mix well and set aside.

Arrange half of tortillas in bottom of prepared lasagna pan, overlapping pieces to cover surface. Top tortillas with half of chicken mixture, layer with remaining tortillas and then top with remaining chicken mixture. Sprinkle with remaining cup of cheese.

Bake until filling is bubbly and cheese is melted, about 30 minutes. Let stand 5 minutes before slicing into 12 pieces. Serve with salsa on the side.

1 lb ground turkey or lean gr. beef
1 large chopped onion
2 cans chili beans (I did one can chili beans, 1 can black beans)
1 can corn- drained
1 can chili style diced tomatoes or Rotel Chili fixin tomatoes (I used original rotel)
15 oz can tomato sauce
1 1/2 c. water
1 taco seasoning packet
1 packet dry ranch dressing mix
1 can chopped green chilis

As I brown the meat and onion in a skillet, begin boiling tomatoes and liquids in a stock pot. When meat is done add to liquid and add all other ingredients. Heat until heated all the way through.

1 cup = 1 point

I topped the soup/chili with ff cheddar cheese and a dollop of ff sour cream. So good!! My friends thought it was great and didn’t believe me it was a WW recipe. My BFF said it was too good to be skinny people food!

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).

2 oz beef round
1/2 cup sweet red pepper(s) sliced
2 cup spinach
1 Tbsp dehydrated onion flakes
1 cup cooked whole wheat pasta
1/2 cup canned tomato sauce

Preheat broiler. Broil steak to desired degree of doneness. Sprinkle pepper and spinach with onion flakes and season to taste. Sauté until softened. Serve over steak and complement with spaghetti and tomato sauce

1/2 tsp garlic powder
1/2 cup canned tomato sauce divided
1/2 oz part-skim mozzarella cheese shredded
1 cup cooked whole wheat pasta
1 cup mixed greens
1/2 cup peeled sliced cucumber
1 cup sweet red pepper(s)
2 Tbsp fat-free Italian salad dressing
4 oz uncooked boneless, skinless chicken breast

Preheat broiler. Sprinkle chicken with garlic powder and season to taste. Broil until cooked through, turning once. Top with 2 tablespoons sauce and cheese. Broil until cheese melts. Toss salad ingredients with dressing. Serve chicken with spaghetti, topped with remaining tomato sauce and salad on the side

4 oz snapper fillet(s) cut into chunks
1/4 tsp dried thyme
1/8 tsp black pepper
1/4 tsp ground oregano
4 cup spinach torn and slightly damp
1/4 oz pignolias
2 Tbsp golden seedless raisins
6 oz sweet potato(es) cooked

Coat snapper with cooking spray. Toss snapper, thyme, oregano and pepper in a small bowl until well coated. Season to taste. Heat a non-stick skillet coated with cooking spray over medium-high heat. Sauté snapper until it flakes with a fork. Heat another non-stick skillet coated with cooking spray over medium-high heat. Add spinach, nuts and raisins. Sauté until spinach is wilted. Season to taste. Serve snapper with spinach and potato.