» Meal Components

Bean Burrito Casserole (Core)

JenClows — Thu, 18 Sep 2008 14:52:29 +0000

from a WW post

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!

Creamy Broccoli-Stuffed Chicken Breasts

JenClows — Thu, 18 Sep 2008 14:43:50 +0000

Creamy Broccoli-Stuffed Chicken Breasts

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Crockpot – Easy Chicken With Potatoes

JenClows — Thu, 04 Sep 2008 00:12:20 +0000

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.

easy chicken pot pie

JenClows — Thu, 21 Aug 2008 18:16:18 +0000

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

Creamy Crockpot chicken

JenClows — Thu, 21 Aug 2008 18:14:43 +0000

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.

Crockpot Chicken in Teriyaki Sauce

JenClows — Thu, 21 Aug 2008 18:11:20 +0000

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

italian casserole

JenClows — Thu, 21 Aug 2008 14:21:15 +0000

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.

crockpot broccoli cheese chicken

JenClows — Wed, 06 Aug 2008 18:04:28 +0000

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.

Oven-Baked Eggplant Parmesan

JenClows — Thu, 24 Jul 2008 19:58:11 +0000

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

Enchilada Casserole

JenClows — Thu, 24 Jul 2008 19:49:56 +0000

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

low-fat vegetable lasagna

JenClows — Thu, 24 Jul 2008 19:42:54 +0000

Low-fat vegetable lasagna

For a healthier vegetable lasagna that keeps the creamy flavor but cuts calories and fat, try this one adapted from a Cooking Light recipe.

KATHY’S VEGETABLE LASAGNA

12 uncooked lasagna noodles

Cook noodles according to package directions, omitting salt and fat. Drain and set aside.

Preheat oven to 375 F.

Heat oil in a Dutch oven coated with cooking spray over medium heat.

Add broccoli, carrots, onions and garlic and sauté for about 7 minutes, or until vegetables are crisp-tender. Set aside.

Place flour in a medium-heavy saucepan. Gradually add milk, stirring with a whisk until blended. Bring to a boil over medium heat and cook 5 minutes or until thick, stirring constantly. Remove from heat.

Add 1/4 cup of the parmesan, salt and pepper, stirring constantly until smooth. Stir in spinach. Reserve 1/2 cup of the spinach mixture for top layer of casserole and set aside.

Combine cottage cheese, mozzarella and ricotta cheeses and stir well. Spread 1/2 cup spinach mixture in bottom of a 13×9 baking dish coated with cooking spray.

Arrange 4 lasagna noodles over spinach mixture in dish and top with half of cottage cheese mixture, half of broccoli mixture and half of remaining spinach mixture.

Repeat layers, ending with noodles. Spread reserved 1/2 cup spinach mixture over noodles and sprinkle with 1/4 cup parmesan. Cover and bake for 30 to 35 minutes. Let stand 10 minutes before serving.

Makes 12 servings.

PER SERVING: Calories 214 Fat 4 g Cholesterol 12 mg Sodium 369 mg Fiber 2 g Carbohydrates 29 g Protein 14 g

Tomato Pesto Packets

JenClows — Thu, 24 Jul 2008 17:46:15 +0000

Tomato Pesto Packets

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Add to POINTS Tracker

side dishes

POINTS® Value: 1
Servings: 4
Preparation Time: 10 min
Cooking Time: 30 min
Level of Difficulty: Easy

Roasting the tomatoes in foil allows them to steam in their own aromatic juices. Cook the packets in the oven or toss them onto the grill.

Ingredients

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

Instructions

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

Notes

You can also cook these on an outdoor grill until aromatic.
Serve these tomatoes warm or at room temperature, as a side dish or as a topping for grilled chicken or fish.

Mozzarella Stuffed Turkey Meatloaf

JenClows — Tue, 22 Jul 2008 19:30:25 +0000

Mozzarella Stuffed Turkey Meatloaf
POINTS: 5

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.

Creamy Italian Chicken

JenClows — Tue, 22 Jul 2008 19:10:20 +0000

Creamy Italian Chicken
POINTS: 6
Servings: 4
INSTRUCTIONS

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.

Polenta with Bolognese / Spaghetti Bolognese

txredgirl — Thu, 21 Feb 2008 23:31:22 +0000

Polenta with Bolognese

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.

Italian Chicken Rollups

JenClows — Fri, 02 Nov 2007 13:23:04 +0000

Italian Chicken Rollups

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!

Peanut Chicken

JenClows — Thu, 01 Nov 2007 14:13:00 +0000

Peanut Chicken

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!

Cheesy Chili-Mac

Sanderpie — Thu, 04 Oct 2007 15:26:43 +0000

Cheesy Chili-Mac

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main meals

POINTS® Value: 5
Servings: 8
Preparation Time: 20 min
Cooking Time: 25 min
Level of Difficulty: Easy

Adults will love how easy this chili-based meal is to prepare. Both kids and adults will love its taste.

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!

Chicken Broccoli Divan

JenClows — Mon, 24 Sep 2007 15:29:06 +0000

Chicken Broccoli Divan

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

Broccoli Cheddar Nuggets

JenClows — Mon, 24 Sep 2007 15:18:10 +0000

Broccoli Cheddar Nuggets

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

Preheat oven to 375 degrees. Spray a baking sheet with non-stick cooking spray and set aside. Thaw the broccoli and chop into very small pieces. In a large bowl, combine the broccoli, bread crumbs, cheese, salt and egg substitute; mix well. Shape mixture into nuggets and place on baking tray approximately 3 inches apart. Bake for 20 minutes, turning nuggets over after 10 minutes. Serve warm.

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

Baked Parmesan Sour Cream Chicken

JenClows — Tue, 14 Aug 2007 14:24:37 +0000

Baked Parmesan Sour Cream Chicken
4 servings, 5 points a piece

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.

Beef Stroganoff

JenClows — Tue, 14 Aug 2007 14:21:44 +0000

Beef Stroganoff
POINTS® value per serving | 5
Servings | 4

Main Meals |

Ingredients

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

Instructions

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)

Roasted Corn,BlackBean,& Mango salad

Sanderpie — Fri, 10 Aug 2007 14:08:38 +0000

Roasted Corn, Black Bean, and Mango Salad*
You can make this simple, fresh salad up to 8 hours ahead of time.

Ingredients
2 teaspoons canola oil
1 clove garlic, minced
1 1/2 cups corn kernels (from 3 ears)
1 large ripe mango (about 1 pound), peeled and diced
1 15-ounce or 19-ounce can black beans, rinsed
1/2 cup chopped red onion
1/2 cup diced red bell pepper
3 tablespoons lime juice
1 small canned chipotle pepper in adobo sauce, drained and chopped
1 1/2 tablespoons chopped fresh cilantro
1/4 teaspoon ground cumin
1/4 teaspoon salt

Preparation
Heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Stir in corn and cook, stirring occasionally, until browned, about 8 minutes. Transfer the corn mixture to a large bowl. Stir in mango, beans, onion, bell pepper, lime juice, chipotle, cilantro, cumin, and salt.

Nutrition Information (per half-cup serving): 125 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 26 g carbohydrate; 4 g protein; 4 g fiber; 245 mg sodium; 223 mg potassium.

Nutrition bonus: vitamin C (70% daily value), fiber (18% daily value).

*Recipe reprinted with permission from EatingWell.

Italian Meatballs

JenClows — Thu, 09 Aug 2007 14:06:27 +0000

Italian Meatballs

From: Halfmysize.com
Serves – 25 (2 meatballs each)
Points – 1

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

Preheat oven to 350 degrees.

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

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

Serve with wooden picks for appetizers.

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

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

Slow Cooker Cowboy Stew

Sanderpie — Fri, 20 Jul 2007 16:44:57 +0000

Slow Cooker Cowboy Stew

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.

Too Good To Be Stew

Sanderpie — Fri, 20 Jul 2007 15:19:45 +0000

TOO GOOD TO BE TRUE STEW

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.

Grilled Stuffed Portobello Mushrooms

Sanderpie — Mon, 02 Jul 2007 16:19:36 +0000

2/3 cup chopped plum tomato
1/4 cup(1 oz) shredded part skim mozzarella cheese (I used Fat free)
1 teaspoon olive oil, divided
1/2 teasoon finely chopped fresh or 1/8 teaspoon dried rosemary
1/8 teaspoon black pepper
1 clove garlic, crushed
4(5 in) portobello mushroom caps
2 tablespoons fresh lemon juice
2 tablespoons low sodium soy sauce
cooking spray
2 teaspoons minced fresh parsley

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

Fettuccine Hungry Girlfredo

TheStolenOlive — Fri, 15 Jun 2007 04:19:00 +0000

Posted on HungryGirl Newsletter on April 14, 2005

Ingredients:

1 Package Tofu Shirataki Fettuccine Shaped Tofu Noodles
1/2 Wedge Laughing Cow Light Cheese
1 teaspoon Fat Free Sour Cream
2 teaspoons Kraft Reduced Fat Parmesan Cheese
Salt & Pepper (if desired)

Rinse fettuccine noodles VERY well. Microwave them for one minute, then drain them and pat dry. Add cheeses and sour cream. Mix thoroughly. Microwave to help melt cheese further, and mix some more. Add salt and pepper to taste. Enjoy. Serves 1.

This Fettuccine Hungry Girlfredo has just 80 calories per serving, and is only 1 point on Weight Watchers (if you’re counting). This is the guilt-free recipe of the century!

*I made this recipe and in my opinion it is SCREAMING for some red pepper flakes & some sort of grilled meat or seafood on top.

Dill Potato Salad

TheStolenOlive — Fri, 15 Jun 2007 03:43:49 +0000

Dill Potato Salad – 6 servings – 2 points

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

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

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

Pour dressing over the potatoes and toss gently.

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

Classic Beef Chili

crys9 — Wed, 13 Jun 2007 19:13:47 +0000

Makes 8 Servings

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

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

2 garlic cloves, finely chopped

2 Tbs chili powder

1tsp ground cumin

1 28oz can crushed tomatoes

1 15oz can red kidney beans, rinsed and drained

1 sweet onion, chopped

¼ C Diced Chiles

2 Tbs Tomato paste

Oregano sprigs

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

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

Points: 2

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

Cheesy Burrito filling

JenClows — Wed, 13 Jun 2007 14:22:06 +0000

Cheesy Burrito filling
4 Points per 1/2 cup serving (not including bun/wrap)

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.