Hello Gang----
It's been awhile since my last post----things have been a little crazy around here to say the least!! I do feel I need to give everyone an explanation though. You may or may not have heard, but my role at Weight Watchers is changing!! I've been "promoted" to the Great Lakes District At-Work Scheduler. Big title that really means, that I get to work from home in my little office and wear my jammies all day - if I choose!! What this new position means, is that I won't be leading meetings during the daytime hours. I hope everyone realizes the sacrifice that has been for me! I've never felt elation AND grief at the same time before. I'll miss seeing, sharing with, talking to, and joking with EVERY SINGLE MEMBER from my meetings! THANK YOU for allowing me into your life and sharing your successes and even your not successes.
REMEMBER, I am going to continue to lead the meetings on Monday night at 6 pm in State College, Tuesday night at 6 pm in Bellefonte (St. John Lutheran) and Wednesday night at 6 pm in Runville (UMC)! Come See Me!!:)
I do want you to know that I put all of my faith in those who have been chosen to fill my meetings. They're fun, compasionate, knowledgeable and very excited to be your new leader!! After all, I trained them!!:) Success is yours AND they're ready to guide you to it!! I expect you to keep me posted on your progress!!
Friday, April 20, 2007
Thursday, April 5, 2007
EASTER RECIPES
Weight Watchers Easter Pork Tenderloin
1/2 cup reduced-calorie pancake syrup
1 tsp dry mustard
1 tsp ground cloves
1 tsp ground ginger
1 tsp table salt
1/2 tsp ground cinnamon
1/2 tsp black pepper, freshly ground
2 1/2 pound lean pork tenderloin, use two 1 1/4-pound pieces
Combine syrup, dry mustard, cloves, ginger, salt, cinnamon, and pepper in a large zip-close plastic bag. Trim pork of all visible fat and cut each tenderloin in half
width wise. Add tenderloins to plastic bag, squeeze out air and seal bag; turn to coat tenderloins. Place bag on a plate and refrigerate on bottom shelf, turning bag
occasionally, at least 2 hours or overnight. Preheat broiler. Place tenderloins in a roasting pan and pour marinade over them. Broil 5 inches from heat until pork reaches an internal temperature of 160, about 6 minutes per side. Let stand at room temperature 5 minutes before slicing. Yields about 4 ounces of meat per serving.
Makes 8 servings. Each: 4 POINTS
Deviled Eggs Provencal
12 hard-cooked eggs, shelled
6 tablespoons reduced calorie mayonnaise
3 tablespoons finely minced red onion
4 kalamata olives, pitted and chopped
2 teaspoons chopped capers
2 teaspoons mustard powder
1/4 teaspoon of cayenne
Halve the eggs lengthwise. Remove the yolks. Press 6 of the yolks through a sieve into a small bowl. Reserve the remaining yolks for another use. Stir in the mayonnaise, onion, olives, capers, mustard and cayenne until blended. Spoon or pipe (using a large plain tip) into the egg white halves. Place the eggs on a plate, cover loosely with plastic wrap and chill until ready to serve.
Makes 12 (2 half) servings. Each: 2 POINTS
Wild Mushroom Frittata
2 large eggs
6 egg whites
2 tablespoons water
1/4 teaspoon salt
Freshly ground pepper, to taste
1 tablespoon olive oil
3/4 lb assorted mushrooms, coarsely chopped
1 shallot, thinly sliced
1/2 teaspoon dried oregano
1/4 cup shredded part-skim mozzarella cheese
1 tablespoon grated Parmesan cheese
1 tablespoon chopped fresh basil
Beat the eggs, egg whites, water, salt, and pepper in a bowl until frothy. Heat a medium nonstick skillet with an ovenproof handle over medium-high heat. Swirl in the oil, then add the mushrooms, shallot and oregano. Cook until the mushrooms are golden, about 5 minutes. Add the egg mixture to the mushrooms, stirring gently to combine. Reduce the heat and cook, without stirring, until the eggs are set, 12-15 minutes. Preheat the boiler, then sprinkle the frittata with the mozzarella. Broil the frittata, 5” from heat, until the top is lightly browned, about 2 minutes. Allow to stand 5 minutes before serving. Sprinkle with the Parmesan and basil and cut into 4 wedges.
Makes 4 servings. Each: 3 POINTS
Easy Au Gratin Potatoes
1 pkg Simply Potatoes Shredded Hash Browns
1 cup sour cream
1 can (10.75 oz) cream of celery soup
1 cup (4 oz) shredded sharp low-fat cheddar cheese
1/2 cup green onion, chopped
1 cup corn flakes or seasoned croutons, coarsely crushed
1/4 cup margarine
1 tbsp fresh parsley, chopped (optional)
Heat oven to 350. Spray 8” square baking or 1 1/2 quart casserole pan with Pam. In a large bowl, combine sour cream and soup; mix well. Add potatoes, cheese and onion; mix well. Spoon mixture into dish. Cover with foil and bake 45 minutes. In small bowl, combine corn flakes or croutons with butter or margarine and sprinkle over potato mixture. Bake uncovered, for an additional 20 to 30 minutes or until bubbly and golden brown. Sprinkle with parsley. For 13x9 inch pan - double all ingredients and increase baking time 5 to 10 minutes.
Makes 6 servings. Each: 6 POINTS
Au Gratin Potatoes
1 tbsp margarine
1 medium onion, thinly sliced
1 tbsp flour
2 cups fat-free milk
2 lbs. potatoes, thinly sliced
1 cup low-fat shredded cheddar cheese
1 tsp salt
1/4 tsp pepper
Heat oven to 375. Coat a 2-quart baking dish with Pam. Melt butter in a large pan over medium heat. Add onion and cook, stirring occasionally, until onion begins to brown (about 5 minutes). Stir in flour. Add milk slowly, stirring. Add potatoes, stir to mix. Bring to a boil. Stir in 3/4 cup of the cheese, salt, and pepper. Pour mixture into the baking dish and spread out. Bake for 1 hour uncovered. Cover and bake until potatoes are fork tender, about 20 minutes more. Change oven temperature to broil. Sprinkle remaining cheese over potatoes and broil 6” from the heating element until the cheese is golden brown (about 1-2 minutes). Allow to cool for 5 minutes before serving.
Makes 8 servings. Each: 3 POINTS
Nut Brownies with Caramel-Coconut Topping
2 oz unsweetened baking chocolate square(s)
1/2 cup all-purpose flour
1 tbsp unsweetened cocoa
1/2 tsp baking powder
1/4 tsp table salt
1/3 cup reduced-calorie margarine
1/2 cup unpacked light brown sugar, firmly packed
1/4 cup sugar
1/2 cup fat-free egg substitute
1/4 cup canned sweetened applesauce
1/4 cup chopped walnuts
1/3 cup fat-free caramel topping
1 tsp vanilla extract
2 tbsp sweetened coconut flakes
Preheat oven to 350. Lightly coat an 8” square cake pan with Pam. Melt chocolate in a double boiler or small saucepan set over a larger saucepan of simmering water. Set aside to cool for 5 minutes. Stir together flour, cocoa, baking powder and salt; set aside. In a large mixing bowl, beat together margarine and both sugars until blended and smooth. Add egg substitute and applesauce and mix well. Gradually add melted chocolate and mix well. Beat in vanilla. Gradually add flour mixture and mix well. Fold in nuts. Pour batter into prepared pan. Bake 25 minutes. Remove pan from oven and drizzle caramel topping over top. Sprinkle with coconut. Bake until a toothpick inserted near the center comes out clean, about 10 more minutes. Cool in pan on a wire rack before cutting into squares.
Makes 12 servings. Each: 4 POINTS
Sweet Potato and Squash Bake
1/2 lb. sweet potatoes, peeled and cut into 1” cubes
2 lb. acorn squash, peeled and cut into 1” cubes
2 tsp canola oil
1 tbsp unpacked brown sugar
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
Preheat oven to 375. Coat an 8” square pan with Pam. Place sweet potatoes and squash in prepared pan. Drizzle with oil and sprinkle with sugar, cinnamon, and nutmeg; toss to coat mixture well. Bake, covered with aluminum foil, for 35 minutes, stirring occasionally.
Makes 6 (1/2 cup) servings. Each: 2 POINTS
Honey-Marsala Glazed Ham
1 10 lb less-sodium smoked, fully cooked ham half
1 tsp ground allspice
24 whole cloves
1/4 cup honey
1 cup sweet Marsala, divided
Preheat oven to 325. Trim rind and excess fat from ham, leaving an 1/8" thick layer of fat. Score sides and top of ham in a diamond pattern; sprinkle allspice over ham. Place ham on a broiler pan coated with cooking spray. Press cloves into ham, drizzle with honey. Bake at 325 for 30 minutes. Pour 1/2 cup Marsala over ham. Bake 30 minutes; baste with remaining Marsala. Bake an additional hour or until ham is heated through to a temperature of 140 on an instant read thermometer. Place ham on platter and cover with foil. Let stand 15 minutes before carving.
Makes 32 (3 oz.) servings. Each: 4 POINTS
Asparagus Tips with Roasted Red Peppers
1 1/2 cups asparagus tips
1/2 cup canned roasted red bell peppers, julienned
1 tsp finely minced fresh garlic
2 tsp fresh lemon juice
Toss garlic and lemon juice with roasted red bell peppers; set aside. Steam asparagus tips until tender. Toss with red pepper mixture and serve.
Makes 4 servings. Each: 0 POINTS
Roasted Vegetables With Basil
1 cup fresh basil
1/2 cup fresh parsley
3 tbsp grated parmesan
4 cloves of garlic
1 tbsp red wine vinegar or balsamic vinegar
1/2 tsp each salt and pepper
1/2 cup chicken broth
4 cups broccoli florets
2 cups fresh mushrooms chopped in quarters
1 cup green beans, cut in pieces
1 medium red onion, thinly sliced
1/2 cup pimentos or chopped red pepper
Preheat oven to 425. Chop basil, parsley, parmesan cheese, garlic, vinegar, salt and pepper together. Use food processor if possible. Add broth and mix well. Spray 9x13 pan with Pam. Put chopped vegetables (all but pimentos) in large bowl and toss with basil mixture. Put on pan and cover with foil. Bake 15-20 minutes, stirring frequently, until vegetables are tender. Remove from oven and sprinkle with pimentos.
Makes 8 servings. Each: 1 POINT
Twice Baked Sweet Potatoes with Raisins and Pineapple
1 3/4 lbs unpeeled sweet potatoes (4 small)
1/2 cup golden raisins
2 tbsp brown sugar
1/4 tsp ground cinnamon
8 oz unsweetened crushed pineapple - (1 can) drained
2 tbsp chopped pecans
Place potatoes on a baking sheet. Bake at 400 for 1 hour or until done. Let cool 15 minutes. Cut each potato in half lengthwise; carefully scoop pulp into a bowl, leaving shells intact. Mash pulp; stir in raisins, sugar, cinnamon, and pineapple. Spoon into shells; sprinkle with pecans. Bake at 400 for 15 minutes or until thoroughly heated.
Makes 8 servings. Each: 2 POINTS
Roasted Potatoes with Garlic
1 lb tiny red potatoes, halved
1 head garlic, cloves separated but not peeled
2 tbsp olive oil
1/2 tsp salt
1/4 tsp pepper
Arrange potatoes and garlic cloves in a 9x13" pan. Drizzle with oil and sprinkle with salt and pepper. Bake at 350 30-40 minutes until potatoes are tender and garlic is soft. Squeeze the roasted garlic from the peels onto the potatoes. Mix together.
Makes 8 (1 cup) servings. Each: 1 POINT
Golden Baked Potato Casserole
3 lbs large Yukon Gold potatoes, scrubbed but not peeled
6 large cloves garlic, unpeeled
1 1/2 cups low fat cottage cheese
1/2 cup light sour cream
1 1/2 tsp salt
1/2 tsp black pepper
1 bunch scallions, trimmed and sliced
1/2 cup grated sharp cheddar cheese
1/4 tsp paprika
Place potatoes and garlic in a large saucepan and cover with cold water. Bring to a simmer over medium heat. Reduce the heat to low and cook until the potatoes are barely tender, about 15-20 minutes. Drain and let sit until cool enough to handle. Peel the potatoes and grate them into a large bowl; set aside. Squeeze the garlic cloves from their skins into a food processor. Add cottage cheese and process until completely smooth. Add sour cream, salt and pepper, and process briefly to combine. Add the cottage cheese mixture and scallions to the grated potatoes and mix well. Turn into a 2 quart baking dish which has been sprayed with nonstick spray. Top with grated cheddar cheese and paprika. (The recipe can be prepared to this point and stored, covered, in the refrigerator for up to 2 days.) Bake at 350 degrees for 30-40 minutes or until golden brown.
Makes 8 servings. Each: 3 POINTS
Blackberry Jam Cake
Vegetable cooking spray
2 tsp sifted cake flour
1 cup sifted cake flour
1/2 cup 1% low-fat milk
1 tbsp margarine
2 eggs - separated
1/2 cup sugar
1 tsp baking powder
1/8 tsp salt
1 tsp vanilla extract
1 tsp almond extract
1/2 cup seedless blackberry jam
2 tsp powdered sugar
Coat an 8” round cake pan with Pam; dust pan with 2 tsp flour; set aside. Heat milk and margarine over medium-high heat in a heavy saucepan to 180 degrees or until tiny bubbles form around edge. (Do not boil). Remove from heat; set aside. Beat egg whites (at room temperature) at high speed of an electric mixer until foamy. Add 1/2 cup sugar, 1 tbsp at a time, beating until stiff peaks form. Add yolks; beat well. Combine remaining flour, baking powder, and salt. With mixer at low speed, add to egg white mixture alternately with milk mixture, beginning and ending with flour mixture. Stir in extracts. (batter will be thin.) Pour batter into prepared pan. Bake at 350 for 28 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes on a wire rack; remove from pan. Cool completely. (Note: Using a serrated knife, split cake in half horizontally; place bottom layer, cut side up, on a serving plate. Spread with jam; top with remaining layer, cut side down. Place paper doily on top; sift powdered sugar over doily. Carefully remove doily.)
Makes 8 servings. Each: 4 POINTS
Glazed Sweet Potatoes
1 pound sweet potatoes, peeled
1 tablespoon cornstarch
3/4 cup orange juice
1 tablespoon brown sugar
2 tablespoons lemon juice
Preheat oven to 425. Cut sweet potatoes into 1/2” thick slices; place in a 1-quart casserole coated with Pam. Combine cornstarch and next 3 ingredients in a bowl; stir well. Pour over potatoes. Cover; bake at 425 for 45 minutes or until potatoes are tender.
Makes 5 (1/2 cup) servings. Each: 2 POINTS
Macaroni & Cheese Casserole
6 oz uncooked elbow macaroni
Cooking spray
1 tsp vegetable oil
1 cup chopped onion
1 cup chopped green bell pepper
1 cup (4 oz) shredded reduced-fat cheddar cheese
1 cup fat-free mayonnaise
1/4 tsp pepper
1 (10.75 oz) can reduced-fat, reduced-sodium cream of celery soup, undiluted
1 (4 oz) can sliced mushrooms, drained
1 (2 oz) jar diced pimiento, undrained
1 cup cornflakes cereal, crushed
Preheat oven to 350. Cook macaroni according to package directions, omitting salt and fat; drain. Rinse macaroni under cold water; drain well, and set aside. Coat a large nonstick skillet with Pam; add vegetable oil, and place over medium heat until hot. Add onion and bell pepper, and saute until tender. Combine sauteed vegetables, macaroni, cheese, and next 5 ingredients in a large bowl; stir well. Spoon into a 2-quart casserole coated with Pam. Sprinkle crushed cereal over casserole. Bake, uncovered, at 350 degrees for 40 minutes.
Makes 6 servings. Each: 6 POINTS
Maple Stuffed Sweet Potatoes
Eight 4-oz sweet potatoes
6 tablespoons plain nonfat yogurt
2 tablespoons reduced-calorie pancake syrup (60 calories per fluid ounce)
2 tablespoons orange juice
1 tablespoon Dijon mustard
1/4 teaspoon cinnamon
1/8 teaspoon nutmeg
Preheat oven to 375. Bake potatoes 50-60 minutes, or until easily pierced with a fork. Remove from oven and cool slightly. Slice potatoes in half lengthwise. Scoop out pulp, leaving a 1/2"-thick shell. Place shells in 13x9" baking pan and transfer pulp to a food processor or blender. Add remaining ingredients to food processor; process until smooth. Spoon mixture evenly into shells. Return to oven and bake 5-10 minutes longer, until heated.
Makes 8 servings. Each: 3 POINTS
New Potatoes with Rosemary-Dijon Dressing
15 oz tiny new potatoes
2 tablespoons plain nonfat yogurt
1 teaspoon chopped fresh rosemary
1 teaspoon Dijon-style mustard
1/2 teaspoon fresh lemon juice
In medium saucepan, cover potatoes with water. Bring water to a boil; reduce heat to low. Simmer 12 minutes, until potatoes are tender; drain. In medium bowl, combine yogurt, rosemary, mustard and lemon juice. Add potatoes; toss to coat.
Makes 4 servings. Each: 2 POINTS
Pineapple Sweet Potato Casserole
3 pounds sweet potatoes (about 6 medium-large)
2 cans (8 oz each) crushed pineapple in juice, undrained
1/4 tsp ground cinnamon
4 tsp butter-flavored sprinkles
1/3 cup chopped pecans or golden raisins (optional)
1 3/4 cups miniature marshmallows
To cook the sweet potatoes in a conventional oven, bake them at 400 for about 45 minutes, or until tender. To cook in a microwave oven, prick each potato in several places with a fork, and microwave at high power for about 15 minutes, or until tender. Set aside to cool; then peel and cut into bite-sized pieces. Place the potato pieces in a large bowl and toss with all of the remaining ingredients except the marshmallows. Coat a 2 1/2 quart casserole dish with Pam, and place the sweet potato mixture in the dish. Top with the marshmallows. Bake at 350 degrees for 35-40 minutes, or until the sweet potato mixture is bubbly and the top is lightly browned. If the top starts to brown too quickly, loosely cover the dish with aluminum foil during the last 10 minutes of baking. Serve hot.
Makes 12 servings. Each: 3 POINTS
Potato Corn Bake
2/3 cup Carnation Nonfat Dry Milk Powder
1/2 cup water
2 cups (16 oz can) cream-style corn
2 tsp dried onion flakes
1 tsp dried parsley flakes
1/4 cup (2 oz jar) diced pimiento (optional)
1/4 tsp black pepper
1/2 cup frozen whole kernel corn
6 cups (15 oz) frozen loose hash browns
Preheat oven to 375 degrees. Spray a 9x13” inch baking pan with butter-flavored Pam. In a large bowl, combine dry milk powder and water. Stir in cream corn, pimiento, and spices. Add frozen corn and potatoes. Mix well. Pour mixture into prepared pan. Bake 40-45 minutes.
Makes 8 servings. Each: 3 POINTS
Broccoli Casserole
1 1/2 cups shredded nonfat or reduced-fat sharp Cheddar cheese
2 packages (10 oz each) frozen chopped broccoli, thawed and drained
1/3 cup finely chopped onion
1/3 cup fat-free egg substitute
1 3/4 cups dry curd or nonfat cottage cheese
2 tbsp unbleached flour
1/4 tsp ground white pepper
3 tbsp finely ground fat-free cracker crumbs
Set aside 1/2 cup of the grated Cheddar cheese. Combine the rest of the cheese and all of the remaining ingredients except for the cracker crumbs in a large bowl, and stir to mix well. Coat a 2 1/2 quart casserole dish with Pam. Place the broccoli mixture in the dish, sprinkle with the cracker crumbs, and spread the reserved cheese over the top. Bake at 350 degrees for 50 minutes or until the top is golden brown. Let sit for 5 minutes before serving.
Makes 12 (2/3 cup) servings. Each: 2 POINTS
Herbed Peas & Onions
1 tbsp extra-virgin olive oil
2 onions, thinly sliced and separated into rings
1 cup reduced-sodium vegetable broth
2 tsp dried thyme
1 tsp salt-free lemon-herb seasoning
2 packages (10 oz each) frozen peas, thawed
2 tbsp chopped fresh dill
In a large no-stick skillet over medium heat, warm the oil. Add the onions and cook, stirring frequently, for 6-8 minutes, or until the onions are lightly browned. Stir in the broth, thyme and lemon-herb seasoning. Bring to a boil over high heat. Reduce heat to low and stir in the peas. Cover and cook for 6-8 minutes more, or until the peas are heated through and tender. Uncover and cook 1 minute longer, or until most of the liquid evaporates. Sprinkle with the dill before serving.
Makes 8 servings. Each: 2 POINTS
Banana Pudding Pie
2 (6 oz) bananas
1 (1 oz) pkg vanilla fat free instant pudding
1 3/4 cup skim milk
1 Keebler Reduced-Fat Graham Cracker Crust
1 (8 oz) container fat-free Cool Whip
Slice one banana onto Graham Cracker Crust. Beat pudding mix and milk together until thoroughly mixed. Pour over sliced banana. Slice remaining banana on top of
pudding. Refrigerate until firm. Slice pie into 1/8th sections and serve with Cool Whip.
Makes 8 servings. Each: 3 POINTS
Chocolate Peanut Butter Pie
4 tbsp peanut butter
1 tbsp honey
1 1/2 cups rice crispy cereal
1 pkg reduced-calorie chocolate pudding (4 - 1/2 cup servings)
*White Chocolate Pudding tastes great too!
2 cups skim milk
4 tbsp whipped topping
In small bowl, combine peanut butter and honey; microwave on high 20 seconds. Stir in cereal. Press into 9" pie plate and chill. Prepare pudding with skim milk according to package directions. Spread over pie crust and chill. Top with whipped topping.
Makes 4 servings. Each: 4 POINTS
Broccoli-Cauliflower Salad
3 cups fresh broccoli florets
3 cups fresh cauliflower florets
1 medium onion, chopped (I use red onion for color)
3 tbsp Hormel Real Bacon Bits
3/4 cup (3 oz) shredded reduced-fat cheddar cheese
1/2 cup Kraft Fat-Free Mayonnaise
1/4 cup spoonable Sugar Twin, Sprinkle Sweet or Splenda sweetener
1/4 cup apple cider vinegar
In large bowl combine broccoli, cauliflower, onion, bacon bit and cheddar cheese. In small bowl combine mayonnaise, sweetener and vinegar. Pour mayonnaise mixture over vegetable mixture. Mix well to combine. Cover and refrigerate at least 1/2 hour. Gently stir again just before serving.
Makes 6 (1 cup) servings. Each: 1 POINT
Pineapple Glazed Carrots
1-1/2 lbs carrots, peeled and cut into 1/4 inch slices
1/2 cup unsweetened pineapple chunks, drained and juice reserved
2 tsp unsalted butter
2 tsp lemon juice
2 tsp cornstarch
Place carrots in a steamer basket over boiling water. Cover and steam 6-7 minutes or until almost tender. Drain carrots and return to saucepan. Combine pineapple, butter, lemon juice and salt to taste in a bowl. Add to carrots. Stir and simmer over low heat until mixture is heated throughout. Mix cornstarch with 1/4 cup reserved pineapple juice. Add juice to carrots and stir constantly until mixture thickens. Serve chilled if desired.
Makes 4 servings. Each: 2 POINTS
1/2 cup reduced-calorie pancake syrup
1 tsp dry mustard
1 tsp ground cloves
1 tsp ground ginger
1 tsp table salt
1/2 tsp ground cinnamon
1/2 tsp black pepper, freshly ground
2 1/2 pound lean pork tenderloin, use two 1 1/4-pound pieces
Combine syrup, dry mustard, cloves, ginger, salt, cinnamon, and pepper in a large zip-close plastic bag. Trim pork of all visible fat and cut each tenderloin in half
width wise. Add tenderloins to plastic bag, squeeze out air and seal bag; turn to coat tenderloins. Place bag on a plate and refrigerate on bottom shelf, turning bag
occasionally, at least 2 hours or overnight. Preheat broiler. Place tenderloins in a roasting pan and pour marinade over them. Broil 5 inches from heat until pork reaches an internal temperature of 160, about 6 minutes per side. Let stand at room temperature 5 minutes before slicing. Yields about 4 ounces of meat per serving.
Makes 8 servings. Each: 4 POINTS
Deviled Eggs Provencal
12 hard-cooked eggs, shelled
6 tablespoons reduced calorie mayonnaise
3 tablespoons finely minced red onion
4 kalamata olives, pitted and chopped
2 teaspoons chopped capers
2 teaspoons mustard powder
1/4 teaspoon of cayenne
Halve the eggs lengthwise. Remove the yolks. Press 6 of the yolks through a sieve into a small bowl. Reserve the remaining yolks for another use. Stir in the mayonnaise, onion, olives, capers, mustard and cayenne until blended. Spoon or pipe (using a large plain tip) into the egg white halves. Place the eggs on a plate, cover loosely with plastic wrap and chill until ready to serve.
Makes 12 (2 half) servings. Each: 2 POINTS
Wild Mushroom Frittata
2 large eggs
6 egg whites
2 tablespoons water
1/4 teaspoon salt
Freshly ground pepper, to taste
1 tablespoon olive oil
3/4 lb assorted mushrooms, coarsely chopped
1 shallot, thinly sliced
1/2 teaspoon dried oregano
1/4 cup shredded part-skim mozzarella cheese
1 tablespoon grated Parmesan cheese
1 tablespoon chopped fresh basil
Beat the eggs, egg whites, water, salt, and pepper in a bowl until frothy. Heat a medium nonstick skillet with an ovenproof handle over medium-high heat. Swirl in the oil, then add the mushrooms, shallot and oregano. Cook until the mushrooms are golden, about 5 minutes. Add the egg mixture to the mushrooms, stirring gently to combine. Reduce the heat and cook, without stirring, until the eggs are set, 12-15 minutes. Preheat the boiler, then sprinkle the frittata with the mozzarella. Broil the frittata, 5” from heat, until the top is lightly browned, about 2 minutes. Allow to stand 5 minutes before serving. Sprinkle with the Parmesan and basil and cut into 4 wedges.
Makes 4 servings. Each: 3 POINTS
Easy Au Gratin Potatoes
1 pkg Simply Potatoes Shredded Hash Browns
1 cup sour cream
1 can (10.75 oz) cream of celery soup
1 cup (4 oz) shredded sharp low-fat cheddar cheese
1/2 cup green onion, chopped
1 cup corn flakes or seasoned croutons, coarsely crushed
1/4 cup margarine
1 tbsp fresh parsley, chopped (optional)
Heat oven to 350. Spray 8” square baking or 1 1/2 quart casserole pan with Pam. In a large bowl, combine sour cream and soup; mix well. Add potatoes, cheese and onion; mix well. Spoon mixture into dish. Cover with foil and bake 45 minutes. In small bowl, combine corn flakes or croutons with butter or margarine and sprinkle over potato mixture. Bake uncovered, for an additional 20 to 30 minutes or until bubbly and golden brown. Sprinkle with parsley. For 13x9 inch pan - double all ingredients and increase baking time 5 to 10 minutes.
Makes 6 servings. Each: 6 POINTS
Au Gratin Potatoes
1 tbsp margarine
1 medium onion, thinly sliced
1 tbsp flour
2 cups fat-free milk
2 lbs. potatoes, thinly sliced
1 cup low-fat shredded cheddar cheese
1 tsp salt
1/4 tsp pepper
Heat oven to 375. Coat a 2-quart baking dish with Pam. Melt butter in a large pan over medium heat. Add onion and cook, stirring occasionally, until onion begins to brown (about 5 minutes). Stir in flour. Add milk slowly, stirring. Add potatoes, stir to mix. Bring to a boil. Stir in 3/4 cup of the cheese, salt, and pepper. Pour mixture into the baking dish and spread out. Bake for 1 hour uncovered. Cover and bake until potatoes are fork tender, about 20 minutes more. Change oven temperature to broil. Sprinkle remaining cheese over potatoes and broil 6” from the heating element until the cheese is golden brown (about 1-2 minutes). Allow to cool for 5 minutes before serving.
Makes 8 servings. Each: 3 POINTS
Nut Brownies with Caramel-Coconut Topping
2 oz unsweetened baking chocolate square(s)
1/2 cup all-purpose flour
1 tbsp unsweetened cocoa
1/2 tsp baking powder
1/4 tsp table salt
1/3 cup reduced-calorie margarine
1/2 cup unpacked light brown sugar, firmly packed
1/4 cup sugar
1/2 cup fat-free egg substitute
1/4 cup canned sweetened applesauce
1/4 cup chopped walnuts
1/3 cup fat-free caramel topping
1 tsp vanilla extract
2 tbsp sweetened coconut flakes
Preheat oven to 350. Lightly coat an 8” square cake pan with Pam. Melt chocolate in a double boiler or small saucepan set over a larger saucepan of simmering water. Set aside to cool for 5 minutes. Stir together flour, cocoa, baking powder and salt; set aside. In a large mixing bowl, beat together margarine and both sugars until blended and smooth. Add egg substitute and applesauce and mix well. Gradually add melted chocolate and mix well. Beat in vanilla. Gradually add flour mixture and mix well. Fold in nuts. Pour batter into prepared pan. Bake 25 minutes. Remove pan from oven and drizzle caramel topping over top. Sprinkle with coconut. Bake until a toothpick inserted near the center comes out clean, about 10 more minutes. Cool in pan on a wire rack before cutting into squares.
Makes 12 servings. Each: 4 POINTS
Sweet Potato and Squash Bake
1/2 lb. sweet potatoes, peeled and cut into 1” cubes
2 lb. acorn squash, peeled and cut into 1” cubes
2 tsp canola oil
1 tbsp unpacked brown sugar
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
Preheat oven to 375. Coat an 8” square pan with Pam. Place sweet potatoes and squash in prepared pan. Drizzle with oil and sprinkle with sugar, cinnamon, and nutmeg; toss to coat mixture well. Bake, covered with aluminum foil, for 35 minutes, stirring occasionally.
Makes 6 (1/2 cup) servings. Each: 2 POINTS
Honey-Marsala Glazed Ham
1 10 lb less-sodium smoked, fully cooked ham half
1 tsp ground allspice
24 whole cloves
1/4 cup honey
1 cup sweet Marsala, divided
Preheat oven to 325. Trim rind and excess fat from ham, leaving an 1/8" thick layer of fat. Score sides and top of ham in a diamond pattern; sprinkle allspice over ham. Place ham on a broiler pan coated with cooking spray. Press cloves into ham, drizzle with honey. Bake at 325 for 30 minutes. Pour 1/2 cup Marsala over ham. Bake 30 minutes; baste with remaining Marsala. Bake an additional hour or until ham is heated through to a temperature of 140 on an instant read thermometer. Place ham on platter and cover with foil. Let stand 15 minutes before carving.
Makes 32 (3 oz.) servings. Each: 4 POINTS
Asparagus Tips with Roasted Red Peppers
1 1/2 cups asparagus tips
1/2 cup canned roasted red bell peppers, julienned
1 tsp finely minced fresh garlic
2 tsp fresh lemon juice
Toss garlic and lemon juice with roasted red bell peppers; set aside. Steam asparagus tips until tender. Toss with red pepper mixture and serve.
Makes 4 servings. Each: 0 POINTS
Roasted Vegetables With Basil
1 cup fresh basil
1/2 cup fresh parsley
3 tbsp grated parmesan
4 cloves of garlic
1 tbsp red wine vinegar or balsamic vinegar
1/2 tsp each salt and pepper
1/2 cup chicken broth
4 cups broccoli florets
2 cups fresh mushrooms chopped in quarters
1 cup green beans, cut in pieces
1 medium red onion, thinly sliced
1/2 cup pimentos or chopped red pepper
Preheat oven to 425. Chop basil, parsley, parmesan cheese, garlic, vinegar, salt and pepper together. Use food processor if possible. Add broth and mix well. Spray 9x13 pan with Pam. Put chopped vegetables (all but pimentos) in large bowl and toss with basil mixture. Put on pan and cover with foil. Bake 15-20 minutes, stirring frequently, until vegetables are tender. Remove from oven and sprinkle with pimentos.
Makes 8 servings. Each: 1 POINT
Twice Baked Sweet Potatoes with Raisins and Pineapple
1 3/4 lbs unpeeled sweet potatoes (4 small)
1/2 cup golden raisins
2 tbsp brown sugar
1/4 tsp ground cinnamon
8 oz unsweetened crushed pineapple - (1 can) drained
2 tbsp chopped pecans
Place potatoes on a baking sheet. Bake at 400 for 1 hour or until done. Let cool 15 minutes. Cut each potato in half lengthwise; carefully scoop pulp into a bowl, leaving shells intact. Mash pulp; stir in raisins, sugar, cinnamon, and pineapple. Spoon into shells; sprinkle with pecans. Bake at 400 for 15 minutes or until thoroughly heated.
Makes 8 servings. Each: 2 POINTS
Roasted Potatoes with Garlic
1 lb tiny red potatoes, halved
1 head garlic, cloves separated but not peeled
2 tbsp olive oil
1/2 tsp salt
1/4 tsp pepper
Arrange potatoes and garlic cloves in a 9x13" pan. Drizzle with oil and sprinkle with salt and pepper. Bake at 350 30-40 minutes until potatoes are tender and garlic is soft. Squeeze the roasted garlic from the peels onto the potatoes. Mix together.
Makes 8 (1 cup) servings. Each: 1 POINT
Golden Baked Potato Casserole
3 lbs large Yukon Gold potatoes, scrubbed but not peeled
6 large cloves garlic, unpeeled
1 1/2 cups low fat cottage cheese
1/2 cup light sour cream
1 1/2 tsp salt
1/2 tsp black pepper
1 bunch scallions, trimmed and sliced
1/2 cup grated sharp cheddar cheese
1/4 tsp paprika
Place potatoes and garlic in a large saucepan and cover with cold water. Bring to a simmer over medium heat. Reduce the heat to low and cook until the potatoes are barely tender, about 15-20 minutes. Drain and let sit until cool enough to handle. Peel the potatoes and grate them into a large bowl; set aside. Squeeze the garlic cloves from their skins into a food processor. Add cottage cheese and process until completely smooth. Add sour cream, salt and pepper, and process briefly to combine. Add the cottage cheese mixture and scallions to the grated potatoes and mix well. Turn into a 2 quart baking dish which has been sprayed with nonstick spray. Top with grated cheddar cheese and paprika. (The recipe can be prepared to this point and stored, covered, in the refrigerator for up to 2 days.) Bake at 350 degrees for 30-40 minutes or until golden brown.
Makes 8 servings. Each: 3 POINTS
Blackberry Jam Cake
Vegetable cooking spray
2 tsp sifted cake flour
1 cup sifted cake flour
1/2 cup 1% low-fat milk
1 tbsp margarine
2 eggs - separated
1/2 cup sugar
1 tsp baking powder
1/8 tsp salt
1 tsp vanilla extract
1 tsp almond extract
1/2 cup seedless blackberry jam
2 tsp powdered sugar
Coat an 8” round cake pan with Pam; dust pan with 2 tsp flour; set aside. Heat milk and margarine over medium-high heat in a heavy saucepan to 180 degrees or until tiny bubbles form around edge. (Do not boil). Remove from heat; set aside. Beat egg whites (at room temperature) at high speed of an electric mixer until foamy. Add 1/2 cup sugar, 1 tbsp at a time, beating until stiff peaks form. Add yolks; beat well. Combine remaining flour, baking powder, and salt. With mixer at low speed, add to egg white mixture alternately with milk mixture, beginning and ending with flour mixture. Stir in extracts. (batter will be thin.) Pour batter into prepared pan. Bake at 350 for 28 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes on a wire rack; remove from pan. Cool completely. (Note: Using a serrated knife, split cake in half horizontally; place bottom layer, cut side up, on a serving plate. Spread with jam; top with remaining layer, cut side down. Place paper doily on top; sift powdered sugar over doily. Carefully remove doily.)
Makes 8 servings. Each: 4 POINTS
Glazed Sweet Potatoes
1 pound sweet potatoes, peeled
1 tablespoon cornstarch
3/4 cup orange juice
1 tablespoon brown sugar
2 tablespoons lemon juice
Preheat oven to 425. Cut sweet potatoes into 1/2” thick slices; place in a 1-quart casserole coated with Pam. Combine cornstarch and next 3 ingredients in a bowl; stir well. Pour over potatoes. Cover; bake at 425 for 45 minutes or until potatoes are tender.
Makes 5 (1/2 cup) servings. Each: 2 POINTS
Macaroni & Cheese Casserole
6 oz uncooked elbow macaroni
Cooking spray
1 tsp vegetable oil
1 cup chopped onion
1 cup chopped green bell pepper
1 cup (4 oz) shredded reduced-fat cheddar cheese
1 cup fat-free mayonnaise
1/4 tsp pepper
1 (10.75 oz) can reduced-fat, reduced-sodium cream of celery soup, undiluted
1 (4 oz) can sliced mushrooms, drained
1 (2 oz) jar diced pimiento, undrained
1 cup cornflakes cereal, crushed
Preheat oven to 350. Cook macaroni according to package directions, omitting salt and fat; drain. Rinse macaroni under cold water; drain well, and set aside. Coat a large nonstick skillet with Pam; add vegetable oil, and place over medium heat until hot. Add onion and bell pepper, and saute until tender. Combine sauteed vegetables, macaroni, cheese, and next 5 ingredients in a large bowl; stir well. Spoon into a 2-quart casserole coated with Pam. Sprinkle crushed cereal over casserole. Bake, uncovered, at 350 degrees for 40 minutes.
Makes 6 servings. Each: 6 POINTS
Maple Stuffed Sweet Potatoes
Eight 4-oz sweet potatoes
6 tablespoons plain nonfat yogurt
2 tablespoons reduced-calorie pancake syrup (60 calories per fluid ounce)
2 tablespoons orange juice
1 tablespoon Dijon mustard
1/4 teaspoon cinnamon
1/8 teaspoon nutmeg
Preheat oven to 375. Bake potatoes 50-60 minutes, or until easily pierced with a fork. Remove from oven and cool slightly. Slice potatoes in half lengthwise. Scoop out pulp, leaving a 1/2"-thick shell. Place shells in 13x9" baking pan and transfer pulp to a food processor or blender. Add remaining ingredients to food processor; process until smooth. Spoon mixture evenly into shells. Return to oven and bake 5-10 minutes longer, until heated.
Makes 8 servings. Each: 3 POINTS
New Potatoes with Rosemary-Dijon Dressing
15 oz tiny new potatoes
2 tablespoons plain nonfat yogurt
1 teaspoon chopped fresh rosemary
1 teaspoon Dijon-style mustard
1/2 teaspoon fresh lemon juice
In medium saucepan, cover potatoes with water. Bring water to a boil; reduce heat to low. Simmer 12 minutes, until potatoes are tender; drain. In medium bowl, combine yogurt, rosemary, mustard and lemon juice. Add potatoes; toss to coat.
Makes 4 servings. Each: 2 POINTS
Pineapple Sweet Potato Casserole
3 pounds sweet potatoes (about 6 medium-large)
2 cans (8 oz each) crushed pineapple in juice, undrained
1/4 tsp ground cinnamon
4 tsp butter-flavored sprinkles
1/3 cup chopped pecans or golden raisins (optional)
1 3/4 cups miniature marshmallows
To cook the sweet potatoes in a conventional oven, bake them at 400 for about 45 minutes, or until tender. To cook in a microwave oven, prick each potato in several places with a fork, and microwave at high power for about 15 minutes, or until tender. Set aside to cool; then peel and cut into bite-sized pieces. Place the potato pieces in a large bowl and toss with all of the remaining ingredients except the marshmallows. Coat a 2 1/2 quart casserole dish with Pam, and place the sweet potato mixture in the dish. Top with the marshmallows. Bake at 350 degrees for 35-40 minutes, or until the sweet potato mixture is bubbly and the top is lightly browned. If the top starts to brown too quickly, loosely cover the dish with aluminum foil during the last 10 minutes of baking. Serve hot.
Makes 12 servings. Each: 3 POINTS
Potato Corn Bake
2/3 cup Carnation Nonfat Dry Milk Powder
1/2 cup water
2 cups (16 oz can) cream-style corn
2 tsp dried onion flakes
1 tsp dried parsley flakes
1/4 cup (2 oz jar) diced pimiento (optional)
1/4 tsp black pepper
1/2 cup frozen whole kernel corn
6 cups (15 oz) frozen loose hash browns
Preheat oven to 375 degrees. Spray a 9x13” inch baking pan with butter-flavored Pam. In a large bowl, combine dry milk powder and water. Stir in cream corn, pimiento, and spices. Add frozen corn and potatoes. Mix well. Pour mixture into prepared pan. Bake 40-45 minutes.
Makes 8 servings. Each: 3 POINTS
Broccoli Casserole
1 1/2 cups shredded nonfat or reduced-fat sharp Cheddar cheese
2 packages (10 oz each) frozen chopped broccoli, thawed and drained
1/3 cup finely chopped onion
1/3 cup fat-free egg substitute
1 3/4 cups dry curd or nonfat cottage cheese
2 tbsp unbleached flour
1/4 tsp ground white pepper
3 tbsp finely ground fat-free cracker crumbs
Set aside 1/2 cup of the grated Cheddar cheese. Combine the rest of the cheese and all of the remaining ingredients except for the cracker crumbs in a large bowl, and stir to mix well. Coat a 2 1/2 quart casserole dish with Pam. Place the broccoli mixture in the dish, sprinkle with the cracker crumbs, and spread the reserved cheese over the top. Bake at 350 degrees for 50 minutes or until the top is golden brown. Let sit for 5 minutes before serving.
Makes 12 (2/3 cup) servings. Each: 2 POINTS
Herbed Peas & Onions
1 tbsp extra-virgin olive oil
2 onions, thinly sliced and separated into rings
1 cup reduced-sodium vegetable broth
2 tsp dried thyme
1 tsp salt-free lemon-herb seasoning
2 packages (10 oz each) frozen peas, thawed
2 tbsp chopped fresh dill
In a large no-stick skillet over medium heat, warm the oil. Add the onions and cook, stirring frequently, for 6-8 minutes, or until the onions are lightly browned. Stir in the broth, thyme and lemon-herb seasoning. Bring to a boil over high heat. Reduce heat to low and stir in the peas. Cover and cook for 6-8 minutes more, or until the peas are heated through and tender. Uncover and cook 1 minute longer, or until most of the liquid evaporates. Sprinkle with the dill before serving.
Makes 8 servings. Each: 2 POINTS
Banana Pudding Pie
2 (6 oz) bananas
1 (1 oz) pkg vanilla fat free instant pudding
1 3/4 cup skim milk
1 Keebler Reduced-Fat Graham Cracker Crust
1 (8 oz) container fat-free Cool Whip
Slice one banana onto Graham Cracker Crust. Beat pudding mix and milk together until thoroughly mixed. Pour over sliced banana. Slice remaining banana on top of
pudding. Refrigerate until firm. Slice pie into 1/8th sections and serve with Cool Whip.
Makes 8 servings. Each: 3 POINTS
Chocolate Peanut Butter Pie
4 tbsp peanut butter
1 tbsp honey
1 1/2 cups rice crispy cereal
1 pkg reduced-calorie chocolate pudding (4 - 1/2 cup servings)
*White Chocolate Pudding tastes great too!
2 cups skim milk
4 tbsp whipped topping
In small bowl, combine peanut butter and honey; microwave on high 20 seconds. Stir in cereal. Press into 9" pie plate and chill. Prepare pudding with skim milk according to package directions. Spread over pie crust and chill. Top with whipped topping.
Makes 4 servings. Each: 4 POINTS
Broccoli-Cauliflower Salad
3 cups fresh broccoli florets
3 cups fresh cauliflower florets
1 medium onion, chopped (I use red onion for color)
3 tbsp Hormel Real Bacon Bits
3/4 cup (3 oz) shredded reduced-fat cheddar cheese
1/2 cup Kraft Fat-Free Mayonnaise
1/4 cup spoonable Sugar Twin, Sprinkle Sweet or Splenda sweetener
1/4 cup apple cider vinegar
In large bowl combine broccoli, cauliflower, onion, bacon bit and cheddar cheese. In small bowl combine mayonnaise, sweetener and vinegar. Pour mayonnaise mixture over vegetable mixture. Mix well to combine. Cover and refrigerate at least 1/2 hour. Gently stir again just before serving.
Makes 6 (1 cup) servings. Each: 1 POINT
Pineapple Glazed Carrots
1-1/2 lbs carrots, peeled and cut into 1/4 inch slices
1/2 cup unsweetened pineapple chunks, drained and juice reserved
2 tsp unsalted butter
2 tsp lemon juice
2 tsp cornstarch
Place carrots in a steamer basket over boiling water. Cover and steam 6-7 minutes or until almost tender. Drain carrots and return to saucepan. Combine pineapple, butter, lemon juice and salt to taste in a bowl. Add to carrots. Stir and simmer over low heat until mixture is heated throughout. Mix cornstarch with 1/4 cup reserved pineapple juice. Add juice to carrots and stir constantly until mixture thickens. Serve chilled if desired.
Makes 4 servings. Each: 2 POINTS
RECIPES - APRIL 4th
Slow-Cooker Salsa Chicken
4 boneless, skinless chicken breasts
1 cup salsa
1 package reduced-sodium taco seasoning
1 can reduced-fat cream of mushroom soup
1/2 cup reduced-fat sour cream
Add chicken to slow cooker. Sprinkle taco seasoning over chicken. Pour salsa and soup over chicken. Cook on low for 6-8 hours. Remove from heat and stir in sour cream. Serve with rice.
Makes 6 servings. Each: 4 points (rice is extra points)
Mandarin Orange Cake
1 (18.25 oz) pkg yellow cake mix
4 egg whites
1/2 cup unsweetened applesauce
1 (1.1 oz) can mandarin oranges in juice
1 (3.5 oz) box instant vanilla pudding
1 (20 oz) can crushed pineapple with juice
1 (12 oz) container fat-free whipped topping
Mix cake mix, eggs, applesauce and oranges. Beat on high about 6 minutes. Put in a 9x13” pan, very well greased and floured. Bake 15 minutes at 325 (that’s what the recipe says, but that may be a misprint!) or until cake is done. Let cook. Mix pudding and pineapple with juice, fold in a large tub of whipped topping. Top cake with it.
Makes 18 servings. Each: 4 POINTS
Diet Pop Cake
1 box cake mix (any kind/flavor)
1 can of diet pop (any kind)
1/2 cup unsweetened applesauce
Combine dry cake mix and one can diet pop. Mix well. DO NOT ADD any other ingredients. Pour batter into greased 9x13 pan. Some combination ideas: white cake with diet coke topped with chocolate cool whip; pineapple cake mix with zero sprite drink; lemon cake using diet zero sprite, orange cake with orange diet soda, etc.
Makes 12 servings. Each: 3 POINTS
3 Veggie Stir Fry
1/2 bunch of broccoli flowerets
1/2 medium unpeeled zucchini cut into slivers
1/2 cup sliced fresh mushrooms
1 tablespoon olive oil
1 clove garlic chopped
1/2 cup tomato sauce
1/2 cup water
1 tablespoon cornstarch
Dash of cayenne Pepper
Dash of chili powder
3/4 cup cooked whole wheat spaghetti chopped into smaller pieces
In a deep fry pan or wok heat olive oil. Add veggies and garlic, stir fry 3 minutes. Add water and tomato sauce, continue cooking another minute or two. Mix cornstarch with a little water before adding to the pan. Continue cooking until veggies are crisp tender. Add cayenne and chili powder then cooked pasta.
Makes 4 (3/4 cup) servings. Each: 2 POINTS
Italian Baked Chicken and Pastina
1 cup pastina pasta (or any small pasta)
2 tablespoons olive oil
1/2 cup cubed chicken breast (1” cubes)
1/2 cup diced onion (about 1/2 a small onion)
1 clove garlic, minced
1 (14.5 oz) can diced tomatoes with juice
1 cup shredded mozzarella
1/4 cup chopped fresh flat-leaf parsley
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 cup bread crumbs
1/4 cup grated Parmesan
Preheat oven to 400. Bring a medium pot of salted water to a boil over high heat. Add the pasta and cook until just tender, stirring occasionally, about 5 minutes. Drain pasta into a large mixing bowl. Meanwhile, put the olive oil in a medium sauté pan over medium heat. Add the chicken and cook for 3 minutes. Add the onions and garlic, stirring to combine, and cook until the onions are soft and the chicken is cooked through, about 5 minutes more. Put the chicken mixture into the bowl with the cooked pasta. Add the canned tomatoes, mozzarella cheese, parsley, salt, and pepper. Stir to combine. Place the mixture in a buttered 8x8x2” baking dish. In a small bowl, mix together the bread crumbs and the Parmesan cheese. Sprinkle over the top of the pasta mixture. Dot the top with small bits of butter. Bake until the top is golden brown, about 30 minutes.
Makes 4 servings. Each: 8 POINTS
Tuna Noodle Casserole
1/2 bag Healthy Harvest Noodles
2 cans tuna packed in water
1 can low-fat cream of celery soup
2-3 tablespoons milk
1/3 cup Swiss cheese
1/3 cup cheddar cheese
Garlic powder, salt, pepper, to taste
Cook noodles, drain, mix together all ingredients. Bake at 350 for 30 minutes. Top with garlic powder, salt, pepper, Parmesan cheese to taste.
Makes 4 serings. Each: 6 POINTS
Vegetarian Potato Soup
1 (16 oz) bag frozen hash browns
1 cup chopped onion
1 (14 oz) can vegetable broth
3 cups water (or less for thicker soup)
1 (10.75 oz) can of each, undiluted: low-fat cream of celery soup and cream of potato soup
2 cups milk
1/4 cup shredded cheddar cheese
Salt and pepper to taste
Combine frozen hash browns, onion, vegetable broth and water in Dutch oven and simmer 30 minutes. Stir in soups, milk, salt, and pepper. Heat thoroughly. (One reviewer said to try it with some red bell pepper and/or cream corn, and another reviewer said it was excellent!)
Makes 2 servings. Each: 5 POINTS
Italian Chicken Stew
1 (28 oz) can Italian-style diced tomatoes
1 can reduced sodium chicken broth
1 cup water
6 boneless skinless chicken breasts (4 oz each), cut into cubes
3 medium potatoes cut into cubes
2 large onions chopped
1 cup diced celery
1 tsp dried marjoram
1/2 tsp black pepper
1 package lima beans (about 10 oz)
In a large stock pan combine tomatoes, broth, and water. Boil over high heat. Add chicken, potatoes, onions, celery, marjoram and pepper. Bring to a boil. Reduce heat to low; cover and simmer 10 minutes. Add lima beans and return to boil. Cover; reduce heat and simmer until veggies are tender. Serve and enjoy.
Makes 6 servings (4 oz chicken, 1/6 of soup and veggies per person). Each: 5 POINTS
Sooo Yummy Veggie Lasagna
(This recipe listed ingredients that are ounces below in grams – I tried to convert, but may be off some, so improvise!)
2 tbsp. olive oil
2 large chopped onions
2 cups, chopped, raw carrots
1 cups chopped green peppers
1 lb sliced mushrooms, fresh
3 stalks chopped celery
2 large cans of pasta sauce
1 large can of diced tomatoes
1 can of water
2 tbsp basil
1 tbsp oregano
6 cloves garlic
16 oz pkg thawed broccoli
1 cup 1% cottage cheese
3 large fresh eggs
10 oz pkg frozen chopped spinach
12 oz low-fat cheddar cheese.
3 cups zucchini, slice
Box of whole wheat lasagna noodles
Heat oil in a large pot, add the onions and let them cook until they start to brown. Start adding the other veggies in order up until the celery is in. Let them cook for about 10 minutes or so until the mushrooms start to shrink. Add the pasta sauce, tomatoes, water, and seasoning; bring to a boil. Add the thawed frozen broccoli and bring it a boil again. In a bowl, mix the cottage cheese, eggs, spinach, and half of the cheddar cheese. In an ungreased 12x16” lasagna pan, ladle some of the sauce in the bottom of your lasagna pan, a handful of the diced zucchini and then a layer of uncooked whole wheat noodles (about 5 noodles in a row with lots of room between. Then another layer of sauce and a layer of noodles, then on top of the noodles spread the spinach mixture as evenly as possible. Then add the next layer of noodles, then sauce and zucchini until you have no more to layer with. Pour whatever is left of the sauce over the top. Cover this tightly and bake at 350 for about 1-1/2 hours. The noodles will be cooked and the sauce will thicken a little. If the sauce seems too runny, take the covering off and let it bake for a little while. Spread the last of the grated cheese on top and you can sprinkle a little basil on top. Put it back in the oven and let it cook until the cheese starts to brown. (You can have a large, filling portion thanks to the lack of pasta and tons of veggies!)
Makes 20 servings (and freezes well!). Each: 4 POINTS
Stuffed Pepper Soup
1 lb lean ground turkey
2 quarts water
1 quart tomato juice
3 sweet peppers (red or green), diced
1-1/2 cup chili sauce
1 cup uncooked long-grain rice
2 celery ribs, diced
1 large onion, diced
2 garlic cloves, minced
1/2 teaspoon salt
In a large Dutch oven, over medium heat, brown turkey. Add the remaining ingredients and bring to a boil. Reduce heat. Simmer uncovered for 1 hour or until rice is tender.
Makes 16 servings (freezes well). Each: 2 POINTS
Pear Upside-Down Gingerbread Cake
1 lb pear -- peeled, cored, cut lengthwise into 1/4”
2 tablespoons fresh ginger -- grated, divided
1 tablespoon lemon juice
2 tablespoons Splenda
1/2 cup brown sugar
1/8 cup margarine -- softened
1/8 cup unsweetened applesauce
1 large egg
1/2 cup buttermilk, 1%
1/4 cup molasses
1 cup all-purpose flour
1 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon salt
1/4 teaspoon dry mustard
1/4 teaspoon ground clove
1/4 teaspoon nutmeg
Preheat oven to 350. Coat a 9x2” round cake pan with Pam. Sprinkle with Splenda. Combine pears, 1 tablespoon ginger, and lemon juice. Arrange pears in bottom of pan in a circular pattern. Combine brown sugar and butter in a large bowl. Beat at medium speed of a mixer until well-blended. Beat in egg. Add buttermilk, molasses, 1 tablespoon of ginger, and applesauce until well-blended. Combine flour and next 6 ingredients (through nutmeg). Add flour mixture to butter mixture. Stir until well-blended. Pour over pears. Bake for 40 minutes or until cake springs back when touched lightly in center. Cool 20 minutes in pan on a wire rack. Place a plate sprinkled with Splenda upside-down on top of cake and invert cake on to plate.
Makes 8 servings. Each: 4 POINTS
4 boneless, skinless chicken breasts
1 cup salsa
1 package reduced-sodium taco seasoning
1 can reduced-fat cream of mushroom soup
1/2 cup reduced-fat sour cream
Add chicken to slow cooker. Sprinkle taco seasoning over chicken. Pour salsa and soup over chicken. Cook on low for 6-8 hours. Remove from heat and stir in sour cream. Serve with rice.
Makes 6 servings. Each: 4 points (rice is extra points)
Mandarin Orange Cake
1 (18.25 oz) pkg yellow cake mix
4 egg whites
1/2 cup unsweetened applesauce
1 (1.1 oz) can mandarin oranges in juice
1 (3.5 oz) box instant vanilla pudding
1 (20 oz) can crushed pineapple with juice
1 (12 oz) container fat-free whipped topping
Mix cake mix, eggs, applesauce and oranges. Beat on high about 6 minutes. Put in a 9x13” pan, very well greased and floured. Bake 15 minutes at 325 (that’s what the recipe says, but that may be a misprint!) or until cake is done. Let cook. Mix pudding and pineapple with juice, fold in a large tub of whipped topping. Top cake with it.
Makes 18 servings. Each: 4 POINTS
Diet Pop Cake
1 box cake mix (any kind/flavor)
1 can of diet pop (any kind)
1/2 cup unsweetened applesauce
Combine dry cake mix and one can diet pop. Mix well. DO NOT ADD any other ingredients. Pour batter into greased 9x13 pan. Some combination ideas: white cake with diet coke topped with chocolate cool whip; pineapple cake mix with zero sprite drink; lemon cake using diet zero sprite, orange cake with orange diet soda, etc.
Makes 12 servings. Each: 3 POINTS
3 Veggie Stir Fry
1/2 bunch of broccoli flowerets
1/2 medium unpeeled zucchini cut into slivers
1/2 cup sliced fresh mushrooms
1 tablespoon olive oil
1 clove garlic chopped
1/2 cup tomato sauce
1/2 cup water
1 tablespoon cornstarch
Dash of cayenne Pepper
Dash of chili powder
3/4 cup cooked whole wheat spaghetti chopped into smaller pieces
In a deep fry pan or wok heat olive oil. Add veggies and garlic, stir fry 3 minutes. Add water and tomato sauce, continue cooking another minute or two. Mix cornstarch with a little water before adding to the pan. Continue cooking until veggies are crisp tender. Add cayenne and chili powder then cooked pasta.
Makes 4 (3/4 cup) servings. Each: 2 POINTS
Italian Baked Chicken and Pastina
1 cup pastina pasta (or any small pasta)
2 tablespoons olive oil
1/2 cup cubed chicken breast (1” cubes)
1/2 cup diced onion (about 1/2 a small onion)
1 clove garlic, minced
1 (14.5 oz) can diced tomatoes with juice
1 cup shredded mozzarella
1/4 cup chopped fresh flat-leaf parsley
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 cup bread crumbs
1/4 cup grated Parmesan
Preheat oven to 400. Bring a medium pot of salted water to a boil over high heat. Add the pasta and cook until just tender, stirring occasionally, about 5 minutes. Drain pasta into a large mixing bowl. Meanwhile, put the olive oil in a medium sauté pan over medium heat. Add the chicken and cook for 3 minutes. Add the onions and garlic, stirring to combine, and cook until the onions are soft and the chicken is cooked through, about 5 minutes more. Put the chicken mixture into the bowl with the cooked pasta. Add the canned tomatoes, mozzarella cheese, parsley, salt, and pepper. Stir to combine. Place the mixture in a buttered 8x8x2” baking dish. In a small bowl, mix together the bread crumbs and the Parmesan cheese. Sprinkle over the top of the pasta mixture. Dot the top with small bits of butter. Bake until the top is golden brown, about 30 minutes.
Makes 4 servings. Each: 8 POINTS
Tuna Noodle Casserole
1/2 bag Healthy Harvest Noodles
2 cans tuna packed in water
1 can low-fat cream of celery soup
2-3 tablespoons milk
1/3 cup Swiss cheese
1/3 cup cheddar cheese
Garlic powder, salt, pepper, to taste
Cook noodles, drain, mix together all ingredients. Bake at 350 for 30 minutes. Top with garlic powder, salt, pepper, Parmesan cheese to taste.
Makes 4 serings. Each: 6 POINTS
Vegetarian Potato Soup
1 (16 oz) bag frozen hash browns
1 cup chopped onion
1 (14 oz) can vegetable broth
3 cups water (or less for thicker soup)
1 (10.75 oz) can of each, undiluted: low-fat cream of celery soup and cream of potato soup
2 cups milk
1/4 cup shredded cheddar cheese
Salt and pepper to taste
Combine frozen hash browns, onion, vegetable broth and water in Dutch oven and simmer 30 minutes. Stir in soups, milk, salt, and pepper. Heat thoroughly. (One reviewer said to try it with some red bell pepper and/or cream corn, and another reviewer said it was excellent!)
Makes 2 servings. Each: 5 POINTS
Italian Chicken Stew
1 (28 oz) can Italian-style diced tomatoes
1 can reduced sodium chicken broth
1 cup water
6 boneless skinless chicken breasts (4 oz each), cut into cubes
3 medium potatoes cut into cubes
2 large onions chopped
1 cup diced celery
1 tsp dried marjoram
1/2 tsp black pepper
1 package lima beans (about 10 oz)
In a large stock pan combine tomatoes, broth, and water. Boil over high heat. Add chicken, potatoes, onions, celery, marjoram and pepper. Bring to a boil. Reduce heat to low; cover and simmer 10 minutes. Add lima beans and return to boil. Cover; reduce heat and simmer until veggies are tender. Serve and enjoy.
Makes 6 servings (4 oz chicken, 1/6 of soup and veggies per person). Each: 5 POINTS
Sooo Yummy Veggie Lasagna
(This recipe listed ingredients that are ounces below in grams – I tried to convert, but may be off some, so improvise!)
2 tbsp. olive oil
2 large chopped onions
2 cups, chopped, raw carrots
1 cups chopped green peppers
1 lb sliced mushrooms, fresh
3 stalks chopped celery
2 large cans of pasta sauce
1 large can of diced tomatoes
1 can of water
2 tbsp basil
1 tbsp oregano
6 cloves garlic
16 oz pkg thawed broccoli
1 cup 1% cottage cheese
3 large fresh eggs
10 oz pkg frozen chopped spinach
12 oz low-fat cheddar cheese.
3 cups zucchini, slice
Box of whole wheat lasagna noodles
Heat oil in a large pot, add the onions and let them cook until they start to brown. Start adding the other veggies in order up until the celery is in. Let them cook for about 10 minutes or so until the mushrooms start to shrink. Add the pasta sauce, tomatoes, water, and seasoning; bring to a boil. Add the thawed frozen broccoli and bring it a boil again. In a bowl, mix the cottage cheese, eggs, spinach, and half of the cheddar cheese. In an ungreased 12x16” lasagna pan, ladle some of the sauce in the bottom of your lasagna pan, a handful of the diced zucchini and then a layer of uncooked whole wheat noodles (about 5 noodles in a row with lots of room between. Then another layer of sauce and a layer of noodles, then on top of the noodles spread the spinach mixture as evenly as possible. Then add the next layer of noodles, then sauce and zucchini until you have no more to layer with. Pour whatever is left of the sauce over the top. Cover this tightly and bake at 350 for about 1-1/2 hours. The noodles will be cooked and the sauce will thicken a little. If the sauce seems too runny, take the covering off and let it bake for a little while. Spread the last of the grated cheese on top and you can sprinkle a little basil on top. Put it back in the oven and let it cook until the cheese starts to brown. (You can have a large, filling portion thanks to the lack of pasta and tons of veggies!)
Makes 20 servings (and freezes well!). Each: 4 POINTS
Stuffed Pepper Soup
1 lb lean ground turkey
2 quarts water
1 quart tomato juice
3 sweet peppers (red or green), diced
1-1/2 cup chili sauce
1 cup uncooked long-grain rice
2 celery ribs, diced
1 large onion, diced
2 garlic cloves, minced
1/2 teaspoon salt
In a large Dutch oven, over medium heat, brown turkey. Add the remaining ingredients and bring to a boil. Reduce heat. Simmer uncovered for 1 hour or until rice is tender.
Makes 16 servings (freezes well). Each: 2 POINTS
Pear Upside-Down Gingerbread Cake
1 lb pear -- peeled, cored, cut lengthwise into 1/4”
2 tablespoons fresh ginger -- grated, divided
1 tablespoon lemon juice
2 tablespoons Splenda
1/2 cup brown sugar
1/8 cup margarine -- softened
1/8 cup unsweetened applesauce
1 large egg
1/2 cup buttermilk, 1%
1/4 cup molasses
1 cup all-purpose flour
1 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon salt
1/4 teaspoon dry mustard
1/4 teaspoon ground clove
1/4 teaspoon nutmeg
Preheat oven to 350. Coat a 9x2” round cake pan with Pam. Sprinkle with Splenda. Combine pears, 1 tablespoon ginger, and lemon juice. Arrange pears in bottom of pan in a circular pattern. Combine brown sugar and butter in a large bowl. Beat at medium speed of a mixer until well-blended. Beat in egg. Add buttermilk, molasses, 1 tablespoon of ginger, and applesauce until well-blended. Combine flour and next 6 ingredients (through nutmeg). Add flour mixture to butter mixture. Stir until well-blended. Pour over pears. Bake for 40 minutes or until cake springs back when touched lightly in center. Cool 20 minutes in pan on a wire rack. Place a plate sprinkled with Splenda upside-down on top of cake and invert cake on to plate.
Makes 8 servings. Each: 4 POINTS
Wednesday, March 28, 2007
RECIPES - March 28th----Sorry Late!!!!
Deep Dish Pizza Casserole
1 pound ground round
1 (15-oz) can chunky Italian-style tomato sauce
Cooking Spray
1-1/2 cups (6 oz) part-skim mozzarella cheese, divided
1 (10-oz) Refrigerated Pizza dough
Cook meat in a medium nonstick skillet over medium-high heat until browned, stirring until it crumbles. Drain, if necessary, and return to skillet. Add tomato sauce, and cook over medium-high heat until thoroughly heated. While meat cooks, coat a 13x9” baking dish with Pam. Unroll pizza crust dough, and press into bottom and up sides of baking dish. Top with meat mixture. Bake, uncovered, at 425 for 12 minutes. Top with cheese, and bake 5 additional minutes or until crust is browned and cheese melts. Cool 5 minutes before serving
Makes 6 servings. Each: 6 POINTS
Taco Chicken
12 oz cooked boneless, skinless chicken breast
1 cup onion(s)
10 3/4 oz Campbell's 98% Fat-Free Cream Of Mushroom Soup
1 cup fat-free skim milk
1 1/4 oz Old El Paso 40% Less-Sodium Taco Seasoning Mix
2 cup Kraft 2% Finely Shredded Sharp Cheddar Cheese
40 items baked low-fat tortilla chips
Preheat oven to 350. Spray 11x7 baking dish with Pam. Place tortilla chips in bottom of dish and around sides. Mix cooked chicken (cut into pieces or shredded) with chopped onion, soup, milk, Taco seasoning, and 1 cup cheese. Pour chicken mixture over chips. Sprinkle remaining 1 cup cheese over top of casserole. Bake for 15-20 minutes or until thoroughly heated.
Makes 6 servings. Each: 6 POINTS
Creamy Fruit Fluff
1 8 oz pkg. light cream cheese
2/3 cup Splenda
1 10 oz pkg. sweetened sliced strawberries (thawed)
1 20 oz. can crushed pineapple, drained
2 med. ripe bananas, cut into 1/4 inch slices
1 12 oz container frozen fat-free whipped topping
In a large bowl, beat cream cheese and sugar until well-mixed. Stir in strawberries, pineapple, and banana slices. Fold in whipped topping. Spread into a 9x13x2” dish that has been sprayed with Pam. Cover and freeze for up to one month. Remove from freezer 20 minutes before serving.
Makes 12 servings. Each: 2 POINTS
Crunchy Baked Chicken
3/4 oz corn flakes, crushed
1 teaspoon sesame seeds
1/2 teaspoon paprika
dash salt
dash pepper
3 oz uncooked chicken cutlet, pounded thin
1 tablespoon skim milk
2 teaspoons reduced calorie margarine
Combine first four ingredients; set aside . Brush chicken with skim milk, coat with cereal mixture, and place on nonstick baking pan. Dot cutlet with 2 teaspoons of reduced-calorie margarine and bake for 15 minutes at 400 or until done.
Makes 1 serving = 3 POINTS
Lemon Cream Cheese Crunch Bars
1 (8-oz) can Pillsbury Reduced Fat Crescent Rolls
1 (4-serving) package Jello sugar-free vanilla cook-and-serve pudding mix
1 (4-serving) package Jello sugar-free lemon gelatin
1 cup Carnation Nonfat Dry Milk Powder
1 1/2 cups water
1 teaspoon coconut extract
1 (8-oz) package Philadelphia fat-free cream cheese, softened
1 1/2 cups raisins
1/4 cup (1 oz) chopped pecans
1/4 cup flaked coconut
Preheat oven to 425. Spray a 9x13” rimmed cookie sheet with butter-flavored Pam. Pat rolls in pan, being sure to seal perforations. Bake for 6-8 minutes or until light golden brown. Place cookie sheet on a wire rack and allow to cool. Meanwhile, in a medium saucepan, combine dry pudding mix, dry gelatin, dry milk powder, and water. Cook over medium heat for 6-8 minutes or until mixture thickens and starts to boil, stirring constantly. Remove from heat. Add coconut extract and cream cheese. Mix well using a wire whisk. Fold in raisins, pecans and coconut. Spread mixture evenly over cooled crust. Refrigerate for at least 2 hours. Cut into 24 bars.
Makes 12 servings. Each serving: 3 POINTS
Pineapple Coconut Bars
1 (8 oz.) Can Pillsbury Reduced Fat Crescent Rolls
1 (8 oz.) Package Philadelphia Fat Free Cream Cheese
1/4 Cup Splenda Granular
1/2 teaspoon Coconut Extract
1 (20 oz.) Can Crushed Pineapple, packed in fruit juice, drained, and 1/3
Cup liquid reserved.
1 Cup Water
1 (0.3 oz.) Package Sugar Free Lemon Gelatin
1 (0.8) Package Sugar Free Vanilla Cook and Serve Pudding Mix
3 Tablespoons Coconut Flakes
Preheat oven to 405 degrees. Spray a 9X13 inch rimmed baking pan with butter flavored cooking spray. Pat rolls into prepared baking pan being sure to seal perforations. Bake for 5 to 7 minutes or until light golden brown. Place baking pan on a wire rack and allow to cool. In a medium bowl, stir cream cheese with a spoon until soft. Add Splenda, coconut extract, and pineapple. Spread mixture evenly over cooled crust. Place in refrigerator. In a medium saucepan, combine reserved pineapple liquid, water, dry gelatin, and dry pudding mix. Cook over medium heat until mixture thickens and starts to boil, stirring constantly. Evenly spoon the hot liquid over the cream cheese mixture. Refrigerate for at least 1 hour. Sprinkle coconut evenly over top. Cut into 12 servings. Refrigerate leftovers.
Serves: 12. Each: 3 POINTS
Coconut Pudding
1 (0.8 oz.) Package Vanilla Sugar Free Cook and Serve Pudding
2/3 Cup Carnation Nonfat Dry Milk Powder
1 3/4 Cups Water
1 teaspoon Coconut Extract
1/4 Cup Sweetened Coconut Flakes
4 teaspoons Sweetened Coconut Flakes, toasted*
(*To Toast coconut, spread coconut on a cookie sheet and bake in a 325 degree oven for 5 minutes. Watch very closely so it doesn't burn.) In a 4 quart microwave safe bowl, combine the pudding mix, milk powder and water. Heat on high power in the microwave for 6-7 minutes or until thickened, stir with a whisk every 1-2 minutes. Watch very closely during the last few minutes so it doesn't boil over. Remove from the microwave and allow to cool slightly. Mix in the coconut extract and 1/4 cup coconut flakes. Refrigerate until chilled, 1-2 hours. Stir, and then divide into 4 dessert dishes. Top each serving with 1 teaspoon of toasted coconut flakes.
Serves: 4 (1/2 Cup Each). Each: 2 POINTS
Chicken Enchilada Soup
8 oz. cooked chicken, shredded
1 pepper (any color)
1 onion
Optional veggies
1 large can crushed tomatoes
1 can corn with water
1 can Campbells Cheddar Cheese Soup
1 pkg enchilada seasoning
Saute peppers and onions until tender. Add cooked chicken. Add all canned items and 1/2 seasoning. Cook at least 30 minutes.
Makes 4 servings. Each: 4 POINTS
Frozen Butterfinger Pie
40 chocolate graham crackers (10 full cookie sheets) (or use prepared crust)
1 1/2 tablespoons butter or stick margarine, melted
1 large egg white
Cooking spray
4 cups vanilla fat-free frozen yogurt
3 tablespoons light-colored corn syrup
3 tablespoons creamy peanut butter
1 tablespoon fat-free milk
1 (2.1-oz) chocolate-covered crispy peanut-buttery candy bar, such as Butterfinger, chopped
Preheat oven to 350. Place graham crackers in a food processor; pulse until crumbly. Add butter and egg white; pulse until moist. Press crumb mixture into a 9” pie plate coated with Pam. Bake at 350 degrees for 8 minutes; cool on a wire rack 15 minutes. Freeze 15 minutes. Remove yogurt from freezer, and let stand at room temperature for 15 minutes to soften. Spoon half of yogurt into prepared crust. Combine the corn syrup, peanut butter, and milk in a small bowl, stirring until smooth. Drizzle half of the peanut butter mixture over the yogurt in crust. Sprinkle with half of chopped candy bar. Repeat the procedure with remaining yogurt, peanut butter mixture, and candy bar. Cover with plastic wrap, and freeze for 3 hours or until firm.
Makes 9 servings. Each: 5 POINTS
Wandering Trail Mix
1 1/2 cups corn squares cereal
1 1/2 cups rice squares cereal
1 cup fat free pretzel sticks
1/2 cup sliced almonds
1/2 cup raisins
1/2 tsp. ground cinnamon
1/2 cup maple syrup or honey
1 tbsp. vegetable oil
1/2 tsp. vanilla extract
Preheat oven to 325. In large bowl, combine cereal, pretzels, almonds, raisins and cinnamon; mix well. In small bowl, combine syrup, oil and vanilla; slowly pour over cereal mixture. Stir well to coat evenly. Spread on 15x10” baking pan coated with Pam. Bake 25-30 minutes or until golden brown, stirring frequently. Cool. Store in an airtight container.
Makes 8 servings. Each: 2 POINTS
Diet Coke Chicken
4 chicken breasts, (can be frozen)
1 cup ketchup
1 large onion, thinly sliced·
1 cup diet coke·
Put chicken in Crock Pot with the onions on top. Add cola and ketchup and cook on LOW 6 to 8 hours.
Makes 4 servings. Each: 5 POINTS
Variations:
Add a packet of dry onion soup mix to it; Add
1 pound ground round
1 (15-oz) can chunky Italian-style tomato sauce
Cooking Spray
1-1/2 cups (6 oz) part-skim mozzarella cheese, divided
1 (10-oz) Refrigerated Pizza dough
Cook meat in a medium nonstick skillet over medium-high heat until browned, stirring until it crumbles. Drain, if necessary, and return to skillet. Add tomato sauce, and cook over medium-high heat until thoroughly heated. While meat cooks, coat a 13x9” baking dish with Pam. Unroll pizza crust dough, and press into bottom and up sides of baking dish. Top with meat mixture. Bake, uncovered, at 425 for 12 minutes. Top with cheese, and bake 5 additional minutes or until crust is browned and cheese melts. Cool 5 minutes before serving
Makes 6 servings. Each: 6 POINTS
Taco Chicken
12 oz cooked boneless, skinless chicken breast
1 cup onion(s)
10 3/4 oz Campbell's 98% Fat-Free Cream Of Mushroom Soup
1 cup fat-free skim milk
1 1/4 oz Old El Paso 40% Less-Sodium Taco Seasoning Mix
2 cup Kraft 2% Finely Shredded Sharp Cheddar Cheese
40 items baked low-fat tortilla chips
Preheat oven to 350. Spray 11x7 baking dish with Pam. Place tortilla chips in bottom of dish and around sides. Mix cooked chicken (cut into pieces or shredded) with chopped onion, soup, milk, Taco seasoning, and 1 cup cheese. Pour chicken mixture over chips. Sprinkle remaining 1 cup cheese over top of casserole. Bake for 15-20 minutes or until thoroughly heated.
Makes 6 servings. Each: 6 POINTS
Creamy Fruit Fluff
1 8 oz pkg. light cream cheese
2/3 cup Splenda
1 10 oz pkg. sweetened sliced strawberries (thawed)
1 20 oz. can crushed pineapple, drained
2 med. ripe bananas, cut into 1/4 inch slices
1 12 oz container frozen fat-free whipped topping
In a large bowl, beat cream cheese and sugar until well-mixed. Stir in strawberries, pineapple, and banana slices. Fold in whipped topping. Spread into a 9x13x2” dish that has been sprayed with Pam. Cover and freeze for up to one month. Remove from freezer 20 minutes before serving.
Makes 12 servings. Each: 2 POINTS
Crunchy Baked Chicken
3/4 oz corn flakes, crushed
1 teaspoon sesame seeds
1/2 teaspoon paprika
dash salt
dash pepper
3 oz uncooked chicken cutlet, pounded thin
1 tablespoon skim milk
2 teaspoons reduced calorie margarine
Combine first four ingredients; set aside . Brush chicken with skim milk, coat with cereal mixture, and place on nonstick baking pan. Dot cutlet with 2 teaspoons of reduced-calorie margarine and bake for 15 minutes at 400 or until done.
Makes 1 serving = 3 POINTS
Lemon Cream Cheese Crunch Bars
1 (8-oz) can Pillsbury Reduced Fat Crescent Rolls
1 (4-serving) package Jello sugar-free vanilla cook-and-serve pudding mix
1 (4-serving) package Jello sugar-free lemon gelatin
1 cup Carnation Nonfat Dry Milk Powder
1 1/2 cups water
1 teaspoon coconut extract
1 (8-oz) package Philadelphia fat-free cream cheese, softened
1 1/2 cups raisins
1/4 cup (1 oz) chopped pecans
1/4 cup flaked coconut
Preheat oven to 425. Spray a 9x13” rimmed cookie sheet with butter-flavored Pam. Pat rolls in pan, being sure to seal perforations. Bake for 6-8 minutes or until light golden brown. Place cookie sheet on a wire rack and allow to cool. Meanwhile, in a medium saucepan, combine dry pudding mix, dry gelatin, dry milk powder, and water. Cook over medium heat for 6-8 minutes or until mixture thickens and starts to boil, stirring constantly. Remove from heat. Add coconut extract and cream cheese. Mix well using a wire whisk. Fold in raisins, pecans and coconut. Spread mixture evenly over cooled crust. Refrigerate for at least 2 hours. Cut into 24 bars.
Makes 12 servings. Each serving: 3 POINTS
Pineapple Coconut Bars
1 (8 oz.) Can Pillsbury Reduced Fat Crescent Rolls
1 (8 oz.) Package Philadelphia Fat Free Cream Cheese
1/4 Cup Splenda Granular
1/2 teaspoon Coconut Extract
1 (20 oz.) Can Crushed Pineapple, packed in fruit juice, drained, and 1/3
Cup liquid reserved.
1 Cup Water
1 (0.3 oz.) Package Sugar Free Lemon Gelatin
1 (0.8) Package Sugar Free Vanilla Cook and Serve Pudding Mix
3 Tablespoons Coconut Flakes
Preheat oven to 405 degrees. Spray a 9X13 inch rimmed baking pan with butter flavored cooking spray. Pat rolls into prepared baking pan being sure to seal perforations. Bake for 5 to 7 minutes or until light golden brown. Place baking pan on a wire rack and allow to cool. In a medium bowl, stir cream cheese with a spoon until soft. Add Splenda, coconut extract, and pineapple. Spread mixture evenly over cooled crust. Place in refrigerator. In a medium saucepan, combine reserved pineapple liquid, water, dry gelatin, and dry pudding mix. Cook over medium heat until mixture thickens and starts to boil, stirring constantly. Evenly spoon the hot liquid over the cream cheese mixture. Refrigerate for at least 1 hour. Sprinkle coconut evenly over top. Cut into 12 servings. Refrigerate leftovers.
Serves: 12. Each: 3 POINTS
Coconut Pudding
1 (0.8 oz.) Package Vanilla Sugar Free Cook and Serve Pudding
2/3 Cup Carnation Nonfat Dry Milk Powder
1 3/4 Cups Water
1 teaspoon Coconut Extract
1/4 Cup Sweetened Coconut Flakes
4 teaspoons Sweetened Coconut Flakes, toasted*
(*To Toast coconut, spread coconut on a cookie sheet and bake in a 325 degree oven for 5 minutes. Watch very closely so it doesn't burn.) In a 4 quart microwave safe bowl, combine the pudding mix, milk powder and water. Heat on high power in the microwave for 6-7 minutes or until thickened, stir with a whisk every 1-2 minutes. Watch very closely during the last few minutes so it doesn't boil over. Remove from the microwave and allow to cool slightly. Mix in the coconut extract and 1/4 cup coconut flakes. Refrigerate until chilled, 1-2 hours. Stir, and then divide into 4 dessert dishes. Top each serving with 1 teaspoon of toasted coconut flakes.
Serves: 4 (1/2 Cup Each). Each: 2 POINTS
Chicken Enchilada Soup
8 oz. cooked chicken, shredded
1 pepper (any color)
1 onion
Optional veggies
1 large can crushed tomatoes
1 can corn with water
1 can Campbells Cheddar Cheese Soup
1 pkg enchilada seasoning
Saute peppers and onions until tender. Add cooked chicken. Add all canned items and 1/2 seasoning. Cook at least 30 minutes.
Makes 4 servings. Each: 4 POINTS
Frozen Butterfinger Pie
40 chocolate graham crackers (10 full cookie sheets) (or use prepared crust)
1 1/2 tablespoons butter or stick margarine, melted
1 large egg white
Cooking spray
4 cups vanilla fat-free frozen yogurt
3 tablespoons light-colored corn syrup
3 tablespoons creamy peanut butter
1 tablespoon fat-free milk
1 (2.1-oz) chocolate-covered crispy peanut-buttery candy bar, such as Butterfinger, chopped
Preheat oven to 350. Place graham crackers in a food processor; pulse until crumbly. Add butter and egg white; pulse until moist. Press crumb mixture into a 9” pie plate coated with Pam. Bake at 350 degrees for 8 minutes; cool on a wire rack 15 minutes. Freeze 15 minutes. Remove yogurt from freezer, and let stand at room temperature for 15 minutes to soften. Spoon half of yogurt into prepared crust. Combine the corn syrup, peanut butter, and milk in a small bowl, stirring until smooth. Drizzle half of the peanut butter mixture over the yogurt in crust. Sprinkle with half of chopped candy bar. Repeat the procedure with remaining yogurt, peanut butter mixture, and candy bar. Cover with plastic wrap, and freeze for 3 hours or until firm.
Makes 9 servings. Each: 5 POINTS
Wandering Trail Mix
1 1/2 cups corn squares cereal
1 1/2 cups rice squares cereal
1 cup fat free pretzel sticks
1/2 cup sliced almonds
1/2 cup raisins
1/2 tsp. ground cinnamon
1/2 cup maple syrup or honey
1 tbsp. vegetable oil
1/2 tsp. vanilla extract
Preheat oven to 325. In large bowl, combine cereal, pretzels, almonds, raisins and cinnamon; mix well. In small bowl, combine syrup, oil and vanilla; slowly pour over cereal mixture. Stir well to coat evenly. Spread on 15x10” baking pan coated with Pam. Bake 25-30 minutes or until golden brown, stirring frequently. Cool. Store in an airtight container.
Makes 8 servings. Each: 2 POINTS
Diet Coke Chicken
4 chicken breasts, (can be frozen)
1 cup ketchup
1 large onion, thinly sliced·
1 cup diet coke·
Put chicken in Crock Pot with the onions on top. Add cola and ketchup and cook on LOW 6 to 8 hours.
Makes 4 servings. Each: 5 POINTS
Variations:
Add a packet of dry onion soup mix to it; Add
Tuesday, March 20, 2007
RECIPES - MARCH 20TH
Strawberry Cloud Pie
2 cups Fiber One cereal
4 tbsp. Land O Lakes Whipped Light Butter; melted
1 large box (or 2 small) Strawberry Jello Sugar Free Gelatin Dessert mix
1 1/2 cups Cool Whip Free
*Optional: sliced strawberries for garnish
Begin by preheating oven to 350. In a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Combine crumbs with melted butter and stir until well mixed. In an oven-safe pie dish sprayed with Pam, evenly distribute Fiber One mixture, using your hands or a flat utensil to press & form the crust. Use your fingers to press it into the edges and up along the sides of the dish. Bake pie crust for 10 minutes. Set aside. In a separate dish, dissolve gelatin mix into 2 cups boiling water. Stir for 2 minutes, or until completely dissolved. Stir in 1 cup of cold water, and place in fridge for about 1 1/2 hours, but NO LONGER (Jello should be jiggly, but not firm). Next, use a mixer to fold in Cool Whip. Once mixture is very well blended, pour evenly into pie crust. Use a flat utensil to smooth out surface. Refrigerate for several hours until firm. If desired, garnish pie with sliced strawberries.
Makes 8 servings. Each: 1 POINT
Stuffed Green Pepper Soup
1 lb extra lean ground beef, browned, drained and rinsed.
1 large onion, chopped
2 cups diced tomatoes
2 green peppers chopped
2 cups tomato sauce
3 cups water
1 tablespoon beef bouillon (I used 3 cubes)
1 tsp seasoned salt
dash pepper
1 cup cooked white rice.
Put all ingredients into a slow cooker for 6-8 hours.
This didn’t list the number of servings, but said it was 1-1/2 points per cup.
Southwestern Chicken Stew (Core)
1 (16 oz) can pinto beans, rinsed and drained
12 oz (approx 2 cups) diced chicken breast
1 1/2 cups frozen whole kernel corn
1 (16 oz) can fat-free chicken broth
1 1/2 cups chunky salsa (mild, medium, or hot)
3/4 tablespoon chili powder
1 teaspoon dried parsley flakes
Spray the bottom of your pot with Pam. Dump pinto beans, chicken, and corn into the pot. Add chicken broth and salsa. Mix well. Stir in chili powder and parsley flakes. If cooking in a crock pot, cover and cook on low for 6-8 hours or high for 3-4 hours.
Makes 6 (1 cup) servings. Each: 0 points on Core / 3 points on Flex
Hot Apple Spice Sundae
1 Tablespoon butter
2 Tablespoons brown sugar
1/2 tsp ground cinnamon
1 21-oz can lite apple pie filling
3 Tablespoons walnuts chopped and toasted
3 cups vanilla ice cream
Melt butter in saucepan. Stir in brown sugar, cinnamon and pie filling. Bring to a boil. Remove from heat and stir in walnuts. Serve warm over ice cream.
Makes 6 servings (1/3 cup apple pie mixture and 1/2 cup lite ice cream). Each: 4 POINTS
Tuna Pilaf
2 green onions, chopped
1 tsp. reduced-calorie margarine, melted
2 1/2 cups water
1 cup long-grain rice, uncooked
1 pkg. (10 oz.) frozen mixed oriental vegetables, thawed
1 can (10 oz.) tuna in water, drained and broken into chunks
1 tbsp. reduced-sodium soy sauce
Saute onions in margarine in a large saucepan until onions are tender. Add water; bring to a boil. Stir in rice; cover, reduce heat, and simmer 20-25 minutes or until rice is tender and liquid is absorbed. Add mixed vegetables. Cook over low heat 5 minutes or until vegetables are tender. Add tuna and soy sauce; stir. Serve warm.
Makes 8 (1/2 cup) servings. Each: 5 POINTS
Stuffed Cabbage Rolls
1 head cabbage
1/4 pound ground round
1 teaspoon extra-virgin olive oil
1 medium onion, chopped
1/4 cup dried mint
2 tablespoons minced fresh parsley
2 tablespoons fresh lemon juice
1 tablespoon pine nuts
1 tablespoon raisins
1/2 teaspoon ground cinnamon
1/2 teaspoon black pepper, or to taste
1/4 teaspoon salt
1 1/2 cups cooked rice (about 3/4 cup uncooked)
1 1/2 cups nonfat or low-fat marinara sauce
1 teaspoon extra-virgin olive oil
Chopped fresh parsley for garnish (optional)
Use a sharp paring knife to cut out the core of the cabbage. Bring a large stockpot of water to a boil over high heat. Carefully immerse the cabbage, turning to ensure that the boiling water gets into the leaves around the core area. Boil for 10 minutes. Remove cabbage from water and drain. Set aside to cool. In a large skillet, cook the ground round over medium heat for about 5 minutes, or until no longer pink. Place in a colander, rinse under hot water, and drain. Wipe skillet with paper towels, place over medium heat, and heat 1 teaspoon oil. Saute onion in hot oil until soft but not browned, about 3 minutes. Add the meat and cook until browned, stirring occasionally, about 2 minutes. Add mint, parsley, lemon juice, pine nuts, raisins, cinnamon, pepper, and salt; mix thoroughly. Add rice and mix thoroughly. Set mixture aside. Preheat the oven to 350. Pull about 24 leaves off the cabbage. Arrange them in 4 equal groups, overlapping the leaves within each group so none of the work
surface shows through. Place a quarter of the filling on each group of leaves. Then fold in the sides. Trying to keep the cabbage rolls fairly tight, roll up from end nearest you. Transfer rolls, seam side down, to a baking dish just large enough to hold them snugly. Pour marinara sauce over the rolls. Peel off enough of the remaining cabbage leaves to cover the baking dish, tucking them in slightly to enclose the rolls and sauce. Brush with 1 teaspoon oil. Bake for 1 hour. To serve, remove the cabbage leaves that covered the dish and place them on a serving platter. Arrange cabbage rolls on the leaves. Garnish with chopped parsley, if desired. Serve hot or warm.
Makes 4 servings. Each: 4 POINTS
Parmesan Chicken with Balsamic Sauce
3 tablespoons flour
2 egg whites, lightly beaten
1 tablespoon skim milk
1/4 cup grated Parmesan cheese
1/4 cup seasoned bread crumbs
4 (4 oz) boneless chicken breasts, pounded to an even 1/4” thickness
1 tablespoon olive oil
1/4 cup balsamic vinegar
2 teaspoons sugar
1/4 teaspoon salt
1/4 cup nonfat lower-sodium chicken broth
2 tablespoons chopped parsley
Place flour on 1 plate, the eggs and milk in a bowl next to it, and a plate with parmesan and bread crumbs next to that. Dredge pieces of chicken first in flour, then egg, then cheese mixture. Heat the oil in a large nonstick skillet over medium high. Add the chicken, cooking 3-4 minutes on each side, or until golden and cooked through. Transfer to a plate, and drape loosely with foil or plastic wrap or place in a low oven to keep warm. Add the balsamic vinegar, sugar, salt and chicken broth to the skillet and bring to a boil. Reduce to a simmer and cook for about 3 minutes, stirring and scraping up the bits from the bottom of the pan, until reduced and thickened to a sauce. Taste, and correct the seasoning with a little additional sugar or salt. Serve each chicken breast with some of the sauce spooned over. Sprinkle the chopped parsley on top just before serving.
Makes 4 servings. Each: 5 POINTS
Corn Bread
1 cup yellow cornmeal
3/4 cup all-purpose flour
1 tablespoon sugar
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup skim milk
1/4 cup egg substitute
2 tablespoons vegetable oil
1 (8 3/4-ounce) can cream-style corn
I Can't Believe It's Not Butter spray
Combine the first 5 ingredients in a bowl and make a well in the center of the mixture. Combine the milk and the next 3 ingredients; stir well. Add to the dry
ingredients, stirring just until moistened. Place a 9-inch cast-iron skillet in a 450 degree oven for 5 minutes. Remove from oven and heavily coat the skillet with I Can't Believe It's not Butter spray, and immediately spoon batter into the skillet. Bake at 450 degrees for 30 minutes or until a wooden pick inserted in the center comes out clean.
Makes 9 servings. Each: 3 POINTS
Garlic-Cauliflower Stir-Fry
3 tablespoons butter or margarine
1 large head cauliflower (about 3 lb.), broken into florets
2 garlic cloves, minced
1 tablespoon minced fresh parsley or 1 tsp. dried parsley flakes
1 1/2 teaspoons lemon-pepper seasoning
In a skillet over medium heat, melt butter. Add cauliflower and garlic. Sprinkle with parsley and lemon pepper. Cook and stir for 12-15 minutes or until lightly browned and tender.
Makes 8 servings. Each: 1 POINT
Spinach Turkey Roll
1 cup meatless spaghetti sauce, divided
2 eggs, lightly beaten
1 cup soft whole wheat bread crumbs
1/4 cup finely chopped onion
2 garlic cloves, minced
1 tsp. dried basil
1 tsp. dried oregano
1 tsp. ground mustard
1 pound lean ground turkey
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
1/2 cup shredded part skim mozzarella cheese
In a bowl, combine 1/4 cup spaghetti sauce, eggs, bread crumbs, onion, garlic, basil, oregano and mustard. Crumble turkey over mixture and mix well. On a sheet of waxed paper, pat turkey mixture into a 12x8” rectangle. Sprinkle with spinach and cheese. Roll up jelly-roll style, starting with a short side and peeling waxed paper away while rolling. Seal seam and ends. Place seam side down in a 15x10x1” baking pan coated with Pam. Bake, uncovered, at 350 for 50-60 minutes or until a meat thermometer reads 165 degrees. Let stand for 5 minutes before slicing. Heat remaining spaghetti sauce; serve over turkey.
Makes 6 servings. Each: 5 POINTS
Beef Vegetable Soup
1 1/2 pounds lean beef stew meat
1 Tbsp. canola oil
2 cans (14 1/2 oz each) reduced sodium beef broth
1 1/2 cups water
2 Tbsp. reduced sodium soy sauce
3 medium potatoes, cubed (about 1 pound)
3 medium carrots, cubed
3 celery ribs, chopped
2 Tbsp. Worcestershire sauce
2 Tbsp. steak sauce
1 Tbsp. garlic powder
1/2 tsp. salt
1/4 tsp. dried oregano
1/8 tsp. ground nutmeg
1/8 tsp. pepper
2 cups fresh or frozen corn
1 3/4 cups frozen cut green beans
In a large kettle or Dutch oven, brown beef over medium heat in oil. Add the broth, water and soy sauce. Bring to a boil. Reduce heat; cover and simmer for 1 hour.
Add the potatoes, carrots, celery, Worcestershire sauce, steak sauce and seasonings. Bring to a boil. Reduce heat; cover and simmer for 30-40 minutes or until the vegetables are just tender. Add corn and beans. Bring to a boil. Reduce heat; cover and simmer for 5-10 minutes or until vegetables are tender.
Makes 9 (1-1/2 cup) servings. Each: 4 POINTS
Sloppy Joes with a Kick
1 1/2 pounds lean ground beef
1 cup chopped onion
1 clove garlic, minced
1 6-oz can vegetable juice
1/2 cup ketchup
1/2 cup water
2 tablespoons Splenda
2 tablespoons chopped, canned jalapeño peppers (optional)
1 tablespoon prepared mustard
2 teaspoons chili powder
1 teaspoon Worcestershire sauce
8 whole wheat hamburger buns, split and toasted
Shredded reduced-fat Cheddar cheese (optional)
Sweet pepper strips (optional)
In a large skillet, cook ground beef, onion, and garlic until meat is brown and onion is tender. Drain off fat. Meanwhile, in a 3 1/2- or 4-quart slow cooker, combine vegetable juice, ketchup, water, sugar substitute, jalapeño pepper (if desired), mustard, chili powder, and Worcestershire sauce. Stir in meat mixture. Cover and cook on low-heat setting for 6-8 hours or on high-heat setting for 3-4 hours. Spoon meat mixture onto bun halves. If desired, sprinkle with cheese and serve with sweet pepper strips.
Makes: 8 servings. Each: 7 POINTS
Round Steak with Herbs
2 pounds beef round steak, cut 3/4” thick
1 medium onion, sliced
1 10 3/4-oz can condensed cream of celery soup
1/2 teaspoon dried oregano, crushed
1/4 teaspoon dried thyme, crushed
1/4 teaspoon black pepper
Hot cooked whole wheat pasta (optional)
Trim fat from meat. Cut steak into serving-size portions. Place onion in a 3 1/2- or 4-quart slow cooker; place meat on top of onion. In a small bowl, combine soup, oregano, thyme, and pepper; pour over meat. Cover and cook on low-heat setting for 10-12 hours or on high-heat setting for 5-6 hours. If desired, serve steak with hot cooked pasta.
Makes 6 servings. Each: 6 POINTS
Easy Beef Burgundy
1 1/2 pounds beef stew meat, trimmed and cut into 1” pieces
2 tablespoons cooking oil
1 10 3/4-oz can reduced-fat and reduced-sodium cream of celery soup
1 10 3/4-oz can reduced-fat and reduced-sodium cream of mushroom soup
3/4 cup Burgundy wine
1 envelope (1/2 of a 2-oz package) onion soup mix
3 cups sliced fresh mushrooms (8 ounces)
Hot cooked whole wheat pasta or brown rice (optional)
In a large skillet, brown meat, half at a time, in hot oil. Drain off fat. In a 3 1/2- to 5-quart slow cooker, combine celery soup, mushroom soup, Burgundy, and onion soup mix. Stir in meat and mushrooms. Cover and cook on low-heat setting for 8-10 hours or on high-heat setting for 4-5 hours. If desired, serve over hot cooked
pasta.
Makes 6 servings. Each: 7 POINTS
Pasta with Broccoli and Garlic
4 teaspoons extra virgin olive oil
3 garlic cloves, minced
1 tablespoon chopped black olives
3/4 lb. short pasta such as penne or fusilli
1 large bunch broccoli, about 1 lb. trimmed and chopped
1/3 cup freshly grated Parmesan cheese
Salt and freshly ground pepper, to taste
Cook pasta in large pot of boiling salted water until it begins to soften, about 8-10 minutes. Add broccoli and cook until pasta is just tender, another 3-5 minutes. Drain. While pasta is cooking, heat oil in heavy small saucepan over medium-low heat. Add garlic and saute until it begins to soften, about 3 minutes. Add olives and continue to saute another minute. Keep warm. Place pasta and broccoli in large bowl; toss with the oil and garlic mixture. Sprinkle cheese over and toss. Season to taste with salt and pepper and serve immediately.
Makes 4 servings. Each: 5 POINTS
Mushroom Barley Soup
5 1/2 cups low-sodium beef broth
2/3 cup quick cooking barley
1/2 cup chopped onion
1 garlic clove, minced
1/2 tsp. dried oregano
1/2 tsp. Worcestershire sauce
1/8 tsp. pepper
2 cups fresh sliced mushrooms
1/2 cup sliced carrots
1 1/2 tbsps. fresh chopped parsley
In a large saucepan bring broth to a boil. Stir in the barley, onion, garlic, oregano, Worcestershire sauce and pepper. Cover and simmer about 10 minutes or until the barley is nearly tender. Stir in the mushrooms and carrots. Simmer and cover for 7 minutes more. Mix in the parsley and serve.
Makes 4 servings. Each: 3 POINTS
Crockpot Five Bean Hot Dish
1 lb. ground turkey, browned and drained
1 15 oz. can lima beans, drained
1 15 oz. can butter beans, drained
1 16 oz. can kidney beans, drained
1 15 oz. can red beans, drained
1 15 oz. can white beans, drained
1 tsp. mustard
2 tsps. vinegar
3/4 cup brown sugar
1 tsp. salt
1 cup low sodium ketchup
Place all ingredients into slow cooker. Mix well, cover and cook on low for 3 to 5 hours.
Makes 10 servings. Each: 7 POINTS
Banana Bran Bars
1 cup all-purpose flour
1/4 cup packed brown sugar
1/2 teaspoon baking soda
1 teaspoon baking powder
1/4 teaspoon salt
1 1/2 teaspoons cinnamon
1 cup crushed bran cereal
1 cup skim milk
1/2 cup egg substitute
1 carrot, shredded
1 ripe banana, mashed
1/3 cup chopped walnuts
Preheat oven to 375. Spray an 8x8” baking dish with Pam. In a medium bowl, combine flour, brown sugar, baking soda, baking powder, salt, cinnamon and cereal. Mix well. In a small bowl, combine milk, egg substitute, carrot, banana and walnuts. Combine milk mixture and dry ingredients and mix well. Pour into prepared baking dish and bake for 25 to 35 minutes or until lightly browned.
Makes 6 servings. Each: 4 POINTS
Chunky Turkey Potato Soup
1 tablespoon olive oil
1 medium onion, coarsely chopped
3 medium potatoes, cut into 1/2” cubes
1 medium carrot, sliced
46 oz reduced sodium chicken broth
2 teaspoons Italian seasoning
3 cups cooked and cubed turkey breast
Heat oil in a large stockpot until hot. Add onion and cook until well browned. Add potato, carrot, Italian seasoning and broth and bring to boil. Boil for 10 minutes or until potatoes and carrots are fork-tender. Add turkey and return to boil until heated through. Top with freshly ground pepper and serve.
Makes 8 servings. Each: 3 POINTS
Oat-Bran French Toast
2 cups nonfat milk
1/3 cup reduced calorie maple syrup
1/2 cup egg substitute
1 cup oat bran or oat flake cereal
2 teaspoons cinnamon
12 slices reduced calorie whole wheat bread
Combine milk, syrup and egg substitute and mix until blended. Combine oat bran and cinnamon in a separate bowl and mix well. Dip bread in the egg mixture and then in the oat bran mixture (both sides). Heat a large nonstick skillet over medium heat and cook until golden brown on both sides. Serve with syrup.
Makes 6 servings. Each: 3 POINTS
2 cups Fiber One cereal
4 tbsp. Land O Lakes Whipped Light Butter; melted
1 large box (or 2 small) Strawberry Jello Sugar Free Gelatin Dessert mix
1 1/2 cups Cool Whip Free
*Optional: sliced strawberries for garnish
Begin by preheating oven to 350. In a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Combine crumbs with melted butter and stir until well mixed. In an oven-safe pie dish sprayed with Pam, evenly distribute Fiber One mixture, using your hands or a flat utensil to press & form the crust. Use your fingers to press it into the edges and up along the sides of the dish. Bake pie crust for 10 minutes. Set aside. In a separate dish, dissolve gelatin mix into 2 cups boiling water. Stir for 2 minutes, or until completely dissolved. Stir in 1 cup of cold water, and place in fridge for about 1 1/2 hours, but NO LONGER (Jello should be jiggly, but not firm). Next, use a mixer to fold in Cool Whip. Once mixture is very well blended, pour evenly into pie crust. Use a flat utensil to smooth out surface. Refrigerate for several hours until firm. If desired, garnish pie with sliced strawberries.
Makes 8 servings. Each: 1 POINT
Stuffed Green Pepper Soup
1 lb extra lean ground beef, browned, drained and rinsed.
1 large onion, chopped
2 cups diced tomatoes
2 green peppers chopped
2 cups tomato sauce
3 cups water
1 tablespoon beef bouillon (I used 3 cubes)
1 tsp seasoned salt
dash pepper
1 cup cooked white rice.
Put all ingredients into a slow cooker for 6-8 hours.
This didn’t list the number of servings, but said it was 1-1/2 points per cup.
Southwestern Chicken Stew (Core)
1 (16 oz) can pinto beans, rinsed and drained
12 oz (approx 2 cups) diced chicken breast
1 1/2 cups frozen whole kernel corn
1 (16 oz) can fat-free chicken broth
1 1/2 cups chunky salsa (mild, medium, or hot)
3/4 tablespoon chili powder
1 teaspoon dried parsley flakes
Spray the bottom of your pot with Pam. Dump pinto beans, chicken, and corn into the pot. Add chicken broth and salsa. Mix well. Stir in chili powder and parsley flakes. If cooking in a crock pot, cover and cook on low for 6-8 hours or high for 3-4 hours.
Makes 6 (1 cup) servings. Each: 0 points on Core / 3 points on Flex
Hot Apple Spice Sundae
1 Tablespoon butter
2 Tablespoons brown sugar
1/2 tsp ground cinnamon
1 21-oz can lite apple pie filling
3 Tablespoons walnuts chopped and toasted
3 cups vanilla ice cream
Melt butter in saucepan. Stir in brown sugar, cinnamon and pie filling. Bring to a boil. Remove from heat and stir in walnuts. Serve warm over ice cream.
Makes 6 servings (1/3 cup apple pie mixture and 1/2 cup lite ice cream). Each: 4 POINTS
Tuna Pilaf
2 green onions, chopped
1 tsp. reduced-calorie margarine, melted
2 1/2 cups water
1 cup long-grain rice, uncooked
1 pkg. (10 oz.) frozen mixed oriental vegetables, thawed
1 can (10 oz.) tuna in water, drained and broken into chunks
1 tbsp. reduced-sodium soy sauce
Saute onions in margarine in a large saucepan until onions are tender. Add water; bring to a boil. Stir in rice; cover, reduce heat, and simmer 20-25 minutes or until rice is tender and liquid is absorbed. Add mixed vegetables. Cook over low heat 5 minutes or until vegetables are tender. Add tuna and soy sauce; stir. Serve warm.
Makes 8 (1/2 cup) servings. Each: 5 POINTS
Stuffed Cabbage Rolls
1 head cabbage
1/4 pound ground round
1 teaspoon extra-virgin olive oil
1 medium onion, chopped
1/4 cup dried mint
2 tablespoons minced fresh parsley
2 tablespoons fresh lemon juice
1 tablespoon pine nuts
1 tablespoon raisins
1/2 teaspoon ground cinnamon
1/2 teaspoon black pepper, or to taste
1/4 teaspoon salt
1 1/2 cups cooked rice (about 3/4 cup uncooked)
1 1/2 cups nonfat or low-fat marinara sauce
1 teaspoon extra-virgin olive oil
Chopped fresh parsley for garnish (optional)
Use a sharp paring knife to cut out the core of the cabbage. Bring a large stockpot of water to a boil over high heat. Carefully immerse the cabbage, turning to ensure that the boiling water gets into the leaves around the core area. Boil for 10 minutes. Remove cabbage from water and drain. Set aside to cool. In a large skillet, cook the ground round over medium heat for about 5 minutes, or until no longer pink. Place in a colander, rinse under hot water, and drain. Wipe skillet with paper towels, place over medium heat, and heat 1 teaspoon oil. Saute onion in hot oil until soft but not browned, about 3 minutes. Add the meat and cook until browned, stirring occasionally, about 2 minutes. Add mint, parsley, lemon juice, pine nuts, raisins, cinnamon, pepper, and salt; mix thoroughly. Add rice and mix thoroughly. Set mixture aside. Preheat the oven to 350. Pull about 24 leaves off the cabbage. Arrange them in 4 equal groups, overlapping the leaves within each group so none of the work
surface shows through. Place a quarter of the filling on each group of leaves. Then fold in the sides. Trying to keep the cabbage rolls fairly tight, roll up from end nearest you. Transfer rolls, seam side down, to a baking dish just large enough to hold them snugly. Pour marinara sauce over the rolls. Peel off enough of the remaining cabbage leaves to cover the baking dish, tucking them in slightly to enclose the rolls and sauce. Brush with 1 teaspoon oil. Bake for 1 hour. To serve, remove the cabbage leaves that covered the dish and place them on a serving platter. Arrange cabbage rolls on the leaves. Garnish with chopped parsley, if desired. Serve hot or warm.
Makes 4 servings. Each: 4 POINTS
Parmesan Chicken with Balsamic Sauce
3 tablespoons flour
2 egg whites, lightly beaten
1 tablespoon skim milk
1/4 cup grated Parmesan cheese
1/4 cup seasoned bread crumbs
4 (4 oz) boneless chicken breasts, pounded to an even 1/4” thickness
1 tablespoon olive oil
1/4 cup balsamic vinegar
2 teaspoons sugar
1/4 teaspoon salt
1/4 cup nonfat lower-sodium chicken broth
2 tablespoons chopped parsley
Place flour on 1 plate, the eggs and milk in a bowl next to it, and a plate with parmesan and bread crumbs next to that. Dredge pieces of chicken first in flour, then egg, then cheese mixture. Heat the oil in a large nonstick skillet over medium high. Add the chicken, cooking 3-4 minutes on each side, or until golden and cooked through. Transfer to a plate, and drape loosely with foil or plastic wrap or place in a low oven to keep warm. Add the balsamic vinegar, sugar, salt and chicken broth to the skillet and bring to a boil. Reduce to a simmer and cook for about 3 minutes, stirring and scraping up the bits from the bottom of the pan, until reduced and thickened to a sauce. Taste, and correct the seasoning with a little additional sugar or salt. Serve each chicken breast with some of the sauce spooned over. Sprinkle the chopped parsley on top just before serving.
Makes 4 servings. Each: 5 POINTS
Corn Bread
1 cup yellow cornmeal
3/4 cup all-purpose flour
1 tablespoon sugar
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup skim milk
1/4 cup egg substitute
2 tablespoons vegetable oil
1 (8 3/4-ounce) can cream-style corn
I Can't Believe It's Not Butter spray
Combine the first 5 ingredients in a bowl and make a well in the center of the mixture. Combine the milk and the next 3 ingredients; stir well. Add to the dry
ingredients, stirring just until moistened. Place a 9-inch cast-iron skillet in a 450 degree oven for 5 minutes. Remove from oven and heavily coat the skillet with I Can't Believe It's not Butter spray, and immediately spoon batter into the skillet. Bake at 450 degrees for 30 minutes or until a wooden pick inserted in the center comes out clean.
Makes 9 servings. Each: 3 POINTS
Garlic-Cauliflower Stir-Fry
3 tablespoons butter or margarine
1 large head cauliflower (about 3 lb.), broken into florets
2 garlic cloves, minced
1 tablespoon minced fresh parsley or 1 tsp. dried parsley flakes
1 1/2 teaspoons lemon-pepper seasoning
In a skillet over medium heat, melt butter. Add cauliflower and garlic. Sprinkle with parsley and lemon pepper. Cook and stir for 12-15 minutes or until lightly browned and tender.
Makes 8 servings. Each: 1 POINT
Spinach Turkey Roll
1 cup meatless spaghetti sauce, divided
2 eggs, lightly beaten
1 cup soft whole wheat bread crumbs
1/4 cup finely chopped onion
2 garlic cloves, minced
1 tsp. dried basil
1 tsp. dried oregano
1 tsp. ground mustard
1 pound lean ground turkey
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
1/2 cup shredded part skim mozzarella cheese
In a bowl, combine 1/4 cup spaghetti sauce, eggs, bread crumbs, onion, garlic, basil, oregano and mustard. Crumble turkey over mixture and mix well. On a sheet of waxed paper, pat turkey mixture into a 12x8” rectangle. Sprinkle with spinach and cheese. Roll up jelly-roll style, starting with a short side and peeling waxed paper away while rolling. Seal seam and ends. Place seam side down in a 15x10x1” baking pan coated with Pam. Bake, uncovered, at 350 for 50-60 minutes or until a meat thermometer reads 165 degrees. Let stand for 5 minutes before slicing. Heat remaining spaghetti sauce; serve over turkey.
Makes 6 servings. Each: 5 POINTS
Beef Vegetable Soup
1 1/2 pounds lean beef stew meat
1 Tbsp. canola oil
2 cans (14 1/2 oz each) reduced sodium beef broth
1 1/2 cups water
2 Tbsp. reduced sodium soy sauce
3 medium potatoes, cubed (about 1 pound)
3 medium carrots, cubed
3 celery ribs, chopped
2 Tbsp. Worcestershire sauce
2 Tbsp. steak sauce
1 Tbsp. garlic powder
1/2 tsp. salt
1/4 tsp. dried oregano
1/8 tsp. ground nutmeg
1/8 tsp. pepper
2 cups fresh or frozen corn
1 3/4 cups frozen cut green beans
In a large kettle or Dutch oven, brown beef over medium heat in oil. Add the broth, water and soy sauce. Bring to a boil. Reduce heat; cover and simmer for 1 hour.
Add the potatoes, carrots, celery, Worcestershire sauce, steak sauce and seasonings. Bring to a boil. Reduce heat; cover and simmer for 30-40 minutes or until the vegetables are just tender. Add corn and beans. Bring to a boil. Reduce heat; cover and simmer for 5-10 minutes or until vegetables are tender.
Makes 9 (1-1/2 cup) servings. Each: 4 POINTS
Sloppy Joes with a Kick
1 1/2 pounds lean ground beef
1 cup chopped onion
1 clove garlic, minced
1 6-oz can vegetable juice
1/2 cup ketchup
1/2 cup water
2 tablespoons Splenda
2 tablespoons chopped, canned jalapeño peppers (optional)
1 tablespoon prepared mustard
2 teaspoons chili powder
1 teaspoon Worcestershire sauce
8 whole wheat hamburger buns, split and toasted
Shredded reduced-fat Cheddar cheese (optional)
Sweet pepper strips (optional)
In a large skillet, cook ground beef, onion, and garlic until meat is brown and onion is tender. Drain off fat. Meanwhile, in a 3 1/2- or 4-quart slow cooker, combine vegetable juice, ketchup, water, sugar substitute, jalapeño pepper (if desired), mustard, chili powder, and Worcestershire sauce. Stir in meat mixture. Cover and cook on low-heat setting for 6-8 hours or on high-heat setting for 3-4 hours. Spoon meat mixture onto bun halves. If desired, sprinkle with cheese and serve with sweet pepper strips.
Makes: 8 servings. Each: 7 POINTS
Round Steak with Herbs
2 pounds beef round steak, cut 3/4” thick
1 medium onion, sliced
1 10 3/4-oz can condensed cream of celery soup
1/2 teaspoon dried oregano, crushed
1/4 teaspoon dried thyme, crushed
1/4 teaspoon black pepper
Hot cooked whole wheat pasta (optional)
Trim fat from meat. Cut steak into serving-size portions. Place onion in a 3 1/2- or 4-quart slow cooker; place meat on top of onion. In a small bowl, combine soup, oregano, thyme, and pepper; pour over meat. Cover and cook on low-heat setting for 10-12 hours or on high-heat setting for 5-6 hours. If desired, serve steak with hot cooked pasta.
Makes 6 servings. Each: 6 POINTS
Easy Beef Burgundy
1 1/2 pounds beef stew meat, trimmed and cut into 1” pieces
2 tablespoons cooking oil
1 10 3/4-oz can reduced-fat and reduced-sodium cream of celery soup
1 10 3/4-oz can reduced-fat and reduced-sodium cream of mushroom soup
3/4 cup Burgundy wine
1 envelope (1/2 of a 2-oz package) onion soup mix
3 cups sliced fresh mushrooms (8 ounces)
Hot cooked whole wheat pasta or brown rice (optional)
In a large skillet, brown meat, half at a time, in hot oil. Drain off fat. In a 3 1/2- to 5-quart slow cooker, combine celery soup, mushroom soup, Burgundy, and onion soup mix. Stir in meat and mushrooms. Cover and cook on low-heat setting for 8-10 hours or on high-heat setting for 4-5 hours. If desired, serve over hot cooked
pasta.
Makes 6 servings. Each: 7 POINTS
Pasta with Broccoli and Garlic
4 teaspoons extra virgin olive oil
3 garlic cloves, minced
1 tablespoon chopped black olives
3/4 lb. short pasta such as penne or fusilli
1 large bunch broccoli, about 1 lb. trimmed and chopped
1/3 cup freshly grated Parmesan cheese
Salt and freshly ground pepper, to taste
Cook pasta in large pot of boiling salted water until it begins to soften, about 8-10 minutes. Add broccoli and cook until pasta is just tender, another 3-5 minutes. Drain. While pasta is cooking, heat oil in heavy small saucepan over medium-low heat. Add garlic and saute until it begins to soften, about 3 minutes. Add olives and continue to saute another minute. Keep warm. Place pasta and broccoli in large bowl; toss with the oil and garlic mixture. Sprinkle cheese over and toss. Season to taste with salt and pepper and serve immediately.
Makes 4 servings. Each: 5 POINTS
Mushroom Barley Soup
5 1/2 cups low-sodium beef broth
2/3 cup quick cooking barley
1/2 cup chopped onion
1 garlic clove, minced
1/2 tsp. dried oregano
1/2 tsp. Worcestershire sauce
1/8 tsp. pepper
2 cups fresh sliced mushrooms
1/2 cup sliced carrots
1 1/2 tbsps. fresh chopped parsley
In a large saucepan bring broth to a boil. Stir in the barley, onion, garlic, oregano, Worcestershire sauce and pepper. Cover and simmer about 10 minutes or until the barley is nearly tender. Stir in the mushrooms and carrots. Simmer and cover for 7 minutes more. Mix in the parsley and serve.
Makes 4 servings. Each: 3 POINTS
Crockpot Five Bean Hot Dish
1 lb. ground turkey, browned and drained
1 15 oz. can lima beans, drained
1 15 oz. can butter beans, drained
1 16 oz. can kidney beans, drained
1 15 oz. can red beans, drained
1 15 oz. can white beans, drained
1 tsp. mustard
2 tsps. vinegar
3/4 cup brown sugar
1 tsp. salt
1 cup low sodium ketchup
Place all ingredients into slow cooker. Mix well, cover and cook on low for 3 to 5 hours.
Makes 10 servings. Each: 7 POINTS
Banana Bran Bars
1 cup all-purpose flour
1/4 cup packed brown sugar
1/2 teaspoon baking soda
1 teaspoon baking powder
1/4 teaspoon salt
1 1/2 teaspoons cinnamon
1 cup crushed bran cereal
1 cup skim milk
1/2 cup egg substitute
1 carrot, shredded
1 ripe banana, mashed
1/3 cup chopped walnuts
Preheat oven to 375. Spray an 8x8” baking dish with Pam. In a medium bowl, combine flour, brown sugar, baking soda, baking powder, salt, cinnamon and cereal. Mix well. In a small bowl, combine milk, egg substitute, carrot, banana and walnuts. Combine milk mixture and dry ingredients and mix well. Pour into prepared baking dish and bake for 25 to 35 minutes or until lightly browned.
Makes 6 servings. Each: 4 POINTS
Chunky Turkey Potato Soup
1 tablespoon olive oil
1 medium onion, coarsely chopped
3 medium potatoes, cut into 1/2” cubes
1 medium carrot, sliced
46 oz reduced sodium chicken broth
2 teaspoons Italian seasoning
3 cups cooked and cubed turkey breast
Heat oil in a large stockpot until hot. Add onion and cook until well browned. Add potato, carrot, Italian seasoning and broth and bring to boil. Boil for 10 minutes or until potatoes and carrots are fork-tender. Add turkey and return to boil until heated through. Top with freshly ground pepper and serve.
Makes 8 servings. Each: 3 POINTS
Oat-Bran French Toast
2 cups nonfat milk
1/3 cup reduced calorie maple syrup
1/2 cup egg substitute
1 cup oat bran or oat flake cereal
2 teaspoons cinnamon
12 slices reduced calorie whole wheat bread
Combine milk, syrup and egg substitute and mix until blended. Combine oat bran and cinnamon in a separate bowl and mix well. Dip bread in the egg mixture and then in the oat bran mixture (both sides). Heat a large nonstick skillet over medium heat and cook until golden brown on both sides. Serve with syrup.
Makes 6 servings. Each: 3 POINTS
Tuesday, March 13, 2007
RECIPES - March 12th
Heavenly Deviled Eggs
12 large eggs
3/4 cup non-fat sour cream
2 scallions, finely chopped
1/3 cup finely chopped green bell pepper
1/3 cup finely chopped red bell pepper
2 teaspoons Dijon mustard
1/2 teaspoon salt
3 tablespoons finely chopped parsley
Paprika for dusting
Bring eggs and cold water to a full boil in a large saucepan. Remove from heat, cover and let stand for 15 minutes. Drain eggs and rinse under cold water to cool them. Peel eggs, then cut lengthwise in half and remove yolks. Discard 8 yolks. Arrange 20 egg white halves on platter. Chop remaining 4 egg white halves finely. Mash 4 egg yolks with a fork. Transfer whites and yolks to a medium bowl. Stir in sour cream, scallions, green and red peppers, mustard, and salt. Pipe or spoon egg mixture into egg white halves. Sprinkle with parsley and dust with paprika.
Makes 10 servings. Each: 1 POINT
Hawaiian Lemon Cheesecake
2 (8 oz.) packages Philadelphia fat free cream cheese
1 (4 serving) package JELL-O sugar-free instant vanilla pudding mix
1 (4 serving) package JELL-O sugar-free lemon gelatin
2/3 cup Carnation Nonfat Dry Milk Powder
3/4 cup Diet Mountain Dew
1 (8 oz.) can crushed pineapple, packed in fruit juice, well drained and 1/4 cup liquid reserved
3/4 cup Cool Whip Free
1 1/2 tsp. Coconut extract
1 (6 oz.) Keebler graham cracker pie crust
2 Tbsp. Flaked coconut
4 maraschino cherries, halved
In a large bowl, stir cream cheese with a sturdy spoon until soft. Add dry pudding mix, dry gelatin, dry milk powder, Diet Mountain Dew and reserved pineapple liquid. Mix well using a wire whisk. Blend in 1/4 cup Cool Whip Free and 1/2 tsp. Coconut extract. Spread mixture into pie crust. Refrigerate while preparing topping. In a medium bowl, combine pineapple, remaining 1/2 cup Cool Whip Free, and remaining 1 tsp. Coconut extract. Spread topping mixture evenly over filling mixture. Evenly sprinkle coconut over topping. Garnish top with maraschino cherry halves. Refrigerate for at least 30 minutes.
Cut into 8 servings. Each: 4 POINTS
Tuna Potato Casserole
1 (10 3/4 oz) can Healthy Request Cream of Celery Soup
1/4 cup no fat sour cream
1/8 tsp. black pepper
3 full cups (16 oz) diced cooked potatoes
1/2 cup finely chopped onion
1 (6 oz) can white tuna, packed in water, drained and flaked
Preheat oven to 375. Spray an 8x8” baking dish with butter-flavored cooking spray. In a large bowl, combine celery soup, sour cream, and black pepper. Add potatoes and onion. Mix well to combine. Stir in tuna. Spread mixture into prepared baking dish. Bake for 30 minutes or until bubbling. Place dish on a wire rack and let set for 5 minutes.
Divide into 4 servings. Each: 4 POINTS
Green Bean-Rice Casserole
1/2 cup finely chopped onion
1 (10 3/4 oz) can Healthy Request Cream of Mushroom Soup
3/4 cups reduced fat Cheddar cheese
1 tsp. dried parsley flakes
1 1/2 cups cooked rice
2 cups frozen cut green beans thawed
1/2 cup (2.5 oz) sliced mushrooms, drained
3/4 cup cornflakes, crushed
1/4 cup grated fat free Parmesan cheese
Preheat oven to 350 degrees. Spray 8x8” baking dish with butter flavored Pam. In a large skillet sprayed with butter flavored Pam, saute onion for 5 minutes or until tender. Stir in rice, green beans, and mushrooms. Pour mixture into prepared baking dish. In a small bowl, combine crushed top. Bake for 30 minutes. Place baking dish on a wire rack and let set for 2 to 3 minutes. Cut into 4 servings.
Makes 4 servings. Each: 4 POINTS
Gringo Chili Pie
1 Pillsbury refrigerated unbaked 9” pie crust
8 oz. extra lean ground turkey or beef
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 (16 oz can) red kidney beans rinsed and drained
1 (8 oz can) tomato sauce
2 tsp. Granular Splenda
2 tsp. chili seasoning
3/4 cup shredded reduced fat cheddar cheese
Preheat oven to 425 degrees. Place pie crust in a 9” pie plate sprayed with olive oil flavored Pam. Flute edges and prick bottom and sides with tines of fork. Bake for 9-11 minutes or until lightly browned. Meanwhile, in a large skillet sprayed with olive oil flavored Pam, brown meat, onion, and green pepper. Stir in kidney beans, tomato sauce, Splenda, chili seasonings, and 1/2 cup cheddar cheese. Mix well to combine. Simmer on low until pie crust is browned. Spoon mixture into pie crust. Reduce heat to 350 degrees. Continue baking for 20 minutes. Sprinkle remaining 1/4 cup cheddar cheese over top. Continue baking for 5 to 10 minutes or until cheese melts. Place pie plate on a wire rack and let set for 5 minutes.
Cut into 8 servings. Each: 5 POINTS
Pollo Cacciatore
3/4 lb boneless, skinless chicken breasts, cut into 8 pieces
1/3 cup whole-wheat flour
4 tsp olive oil
2 large scallions, sliced
4 cloves garlic, minced
1 cup quartered small white mushroom caps
1 green bell pepper, thinly sliced
1 can (28 oz) plum tomatoes, cut up, with liquid
1/2 cup light Italian red wine
1/4 tsp ground celery seeds
1/2 tsp Italian herb seasoning
1/4 tsp freshly ground black pepper
Coat the chicken with the flour. Heat 2 teaspoons of the oil in a nonstick skillet over medium-high heat. Add the chicken, and cook until lightly browned, about 5 minutes. Remove to the crockery pot. In the same skillet, heat the remaining oil. Add the scallions, garlic, pepper, and mushrooms and saute until the scallions are translucent, about 3 minutes. Remove to the crockery pot and stir in the tomatoes (with liquid), wine, celery seeds, Italian seasoning and black pepper. Cover and cook on LOW until the chicken is tender and cooked through, 6 to 8 hours.
Makes 4 servings. Each: 6 POINTS
Fast Parsley Potatoes
1 cup fat-free chicken broth
4 large potatoes, cut into 3/4” cubes
1 tsp olive oil
1/4 cup finely snipped fresh parsley
1/4 tsp freshly ground black pepper
Combine the broth and potatoes in the crockery pot. Cover and cook on LOW or HIGH until the potatoes are very tender, 5 to 6 hours on LOW or 3 to 4 hours on HIGH. Using a slotted spoon, remove the potatoes to a serving bowl. Drizzle with the oil and top with the parsley and pepper.
Makes 4 servings. Each: 3 POINTS
Chili Chicken
1 medium onion -- chopped
1 pound boneless skinless chicken breast -- cut into 1" cubes
15 oz black beans, canned
1 bag chili seasoning mix
Saute onions in pan sprayed with Pam. Chop chicken into bite-sized cubes. Add chicken to pan and saute until cooked. Add beans, with their liquid, and chili mix. Stir and let simmer for 10 to 15 minutes. You can add chopped chilis if you like. Serve over rice (extra points).
Makes 4 servings. Each: 4 POINTS
Taco Quiche
1 pound 94% FF ground beef
1/4 cup chopped onion
1/4 cup chopped green pepper
1 envelope taco seasoning
2 ounces RF shredded cheese
1/2 cup RF Bisquick
1/2 cup eggbeaters
1 cup FF milk
In a large skillet, cook the beef, onion, green pepper and taco seasoning over medium heat until met is no longer pink; drain. Spread into a 9-in. greased pie plate. Sprinkle with cheese. In a bowl, combine the biscuit mix, eggs and milk; mix well. Pour over the cheese. Bake at 400 for 20-25 minutes or until a knife inserted near the center comes out clean.
Makes 6 servings. Each: 4 POINTS
Brown Cow Slushy
1-1/2 cups fat-free half-and-half
1/2 cup granulated sugar
3 12-ounce bottles of best quality root beer
In a medium mixing bowl, use a hand mixer on low speed to combine the half-and-half and granulated sugar until the sugar is dissolved, about 1 to 2 minutes. Stir in root beer. Turn the machine on; pour the mixture into freezer bowl, and let mix until thickened and slushy, about 12 to 20 minutes, depending on thickness preferred. Transfer to tall glasses and serve with straws and a maraschino cherry garnish.
Makes 6 servings. Each: 3 POINTS
Pasta and Vegetable Stew
1 pkg (9 oz) Buitoni Refrigerated Three Cheese Tortellini cooked and drained
1 (15 oz) container Buitoni Refrigerated Marinara Sauce
1 (14-1/2 oz) can chicken broth
1 pkg (16 oz) frozen mixed vegetables
Combine sauce and broth in large saucepan. Bring to a boil over medium-high heat. Add vegetables; return to a boil. Reduce heat to low; cover. Cook for 10 to 12 minutes or until vegetables are tender. Stir in pasta; heat through.
Makes 8 servings. Each: 3 POINTS
Acorn Squash with Pepper Rice Stuffing
1 acorn squash (about 1-1/2 lb)
1/4 cup long-grain rice
1 carrot, coarsely shredded
1 small sweet green pepper, chopped
2 cloves garlic, minced
1 tsp turmeric
1/2 cup water
1/2 cup vegetable broth
1/4 cup nonfat sour cream, for garnish
1/4 cup snipped fresh parsley, for garnish
Cut the squash in half lengthwise and remove the seeds. Combine the rice, carrots, peppers, garlic and turmeric, and spoon the mixture into the squash
cavities. Pour the water into the crockery pot, and add the squash halves, cavity-sides up. Pour the broth into the rice mixture in each cavity. Cook on LOW
until the squash and rice are tender, 5 to 7 hours. Serve garnished with the sour cream and parsley.
Makes 4 servings. Each: 2 POINTS
Meatball and Bow Tie Pasta Soup
1/2 lb ground round beef
1/2 cup quick-cooking oats
2 tbsp dried minced onions
2 tsp garlic powder
2 tsp dried basil
1 egg white
1/2 cup grated Parmesan cheese
1 can (15 oz) whole tomatoes, cut up
3 cups fat-free beef broth
1 cup baby carrots, halved lengthwise
1 zucchini, halved lengthwise and sliced 1/2 inch thick
4 ounces bow tie pasta (farfelle)
Combine the beef, oats, 1 teaspoon of the onions, 1/2 tsp of the garlic, 1/2 teaspoon of the basil, egg white, and 1/4 cup of the cheese in a bowl. Shape the mixture into sixteen 1-inch-diameter meatballs. Heat a nonstick skillet over medium-high heat. Add the meatballs and cook until brown, about 8 minutes. Combine the remaining onions, the remaining garlic, the remaining basil, the tomatoes, broth, carrots, zucchini, and meatballs in the crockery pot. Cover and cook on LOW until the meatballs are cooked through and no longer pink and the flavors are blended, 5 to 6 hours. Cook the pasta according to package directions. Drain well and stir into the meatball-vegetable mixture. OUICK TIP: Be sure to form firm meatballs; loosely shaped ones may fall apart during cooking. Divide among 4 bowls and top each serving with the remaining 1/4 cup cheese.
Makes 4 servings. Each: 7 POINTS
Shrimp-Rice Soup
2 cans (14 oz each) fat-free chicken broth
1 small onion, finely chopped
1 celery stalk, thinly sliced
1/8 tsp white pepper
1/4 cup brown rice
1/2 lb medium shrimp, shelled, deveined, and cut into thirds
Combine the broth, onion, celery, pepper, and rice in the crockery pot. Cover and cook on LOW for 6 to 8 hours or on HIGH for 4 to 6 hours. During the last hour of cooking, stir in the shrimp. Cover and cook until the shrimp are cooked through and tender, about 1 hour. : To make Chicken-Rice Soup, replace the shrimp with cubed chicken breast. Add the chicken along with the broth and other ingredients.
Makes 4 servings. Each: 3 POINTS
Spinach-and-Rice-Stuffed Tilapia (Talapia is on sale at Weis Market this week!)
1 (10 oz) box frozen chopped spinach, cooked and squeezed to drain
1 cup cooked brown rice
1/2 cup fat-free sour cream
1 tbsp chopped fresh dill
Salt and fresh-ground black pepper, to taste
8 sole or 4 tilapia fillets (about 2 lb total)
Paprika, to taste
Preheat oven to 375 deg F. Combine spinach, rice, salt, pepper, 1/4 cup sour cream and dill in a bowl. Lay the fillets flat on a work surface. Divide filling among fillets placing it in the center of each filet. Roll fillets around filling. Place rolled fillets, seam side down, into a baking dish coated with cooking spray. Sprinkle with paprika. Bake 20 to 25 minutes until lightly browned. Transfer to a serving platter or plates and top with remaining sour cream.
Serves 4. Each: 6 POINTS
Summer Vegetable Soup with Basil and Navy Beans
2 tsp olive oil
2 onions, cut into thin wedges
2 small (about 4 oz each) zucchini, halved lengthwise and sliced 1/2” thick
2 small (about 4 oz each) yellow squash, halved lengthwise and sliced 1/2” thick
4 cloves garlic, minced
2 cups rinsed and drained canned small navy beans
1 can (14 oz) stewed tomatoes
1/2 cup reduced-sodium vegetable broth
1/2 red bell pepper, chopped
1/4 tsp freshly ground black pepper
1/2 cup snipped fresh basil
Heat the oil in a nonstick skillet over medium-high heat. Add the onions, zucchini, squash, and garlic, and saute, stirring, until translucent, 5 to 10 minutes. Combine the beans, tomatoes, broth, bell peppers, and beans in the crockery pot. Cover and cook on LOW or HIGH until the vegetables are tender and the flavors are blended, 4 to 6 hours on LOW or 3 to 4 hours on HIGH. Stir in the black pepper and basil.
Serves 4. Each: 5 POINTS
Bulgur Salad with Chickpeas, Tomatoes and Feta
1 1/2 cups chicken or vegetable stock
1 cup bulgur
1 cup drained and rinsed canned chickpeas
1 cup diced, seeded plum tomatoes
2 ounces low-fat feta cheese, crumbled
1/3 cup chopped green onions, whole onion
1/4 cup chopped fresh mint
1/4 cup chopped fresh Italian parsley
2 teaspoons grated lemon zest
3 tablespoons freshly squeezed lemon juice
4 teaspoons olive oil
1 1/2 teaspoons crushed garlic
1/2 teaspoon dried oregano
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
In a saucepan, bring the stock to a boil. Stir in the bulgur, remove from the heat, cover and let stand until the liquid is absorbed and the bulgur is tender, about 15 to 20 minutes. Fluff with a fork. Let cool. Stir in the chickpeas, tomatoes, feta, green onion, mint, parsley, lemon zest and juice, olive oil, oregano, salt and pepper. Serve warm or at room temperature.
Serves 6. Each: 4 POINTS
12 large eggs
3/4 cup non-fat sour cream
2 scallions, finely chopped
1/3 cup finely chopped green bell pepper
1/3 cup finely chopped red bell pepper
2 teaspoons Dijon mustard
1/2 teaspoon salt
3 tablespoons finely chopped parsley
Paprika for dusting
Bring eggs and cold water to a full boil in a large saucepan. Remove from heat, cover and let stand for 15 minutes. Drain eggs and rinse under cold water to cool them. Peel eggs, then cut lengthwise in half and remove yolks. Discard 8 yolks. Arrange 20 egg white halves on platter. Chop remaining 4 egg white halves finely. Mash 4 egg yolks with a fork. Transfer whites and yolks to a medium bowl. Stir in sour cream, scallions, green and red peppers, mustard, and salt. Pipe or spoon egg mixture into egg white halves. Sprinkle with parsley and dust with paprika.
Makes 10 servings. Each: 1 POINT
Hawaiian Lemon Cheesecake
2 (8 oz.) packages Philadelphia fat free cream cheese
1 (4 serving) package JELL-O sugar-free instant vanilla pudding mix
1 (4 serving) package JELL-O sugar-free lemon gelatin
2/3 cup Carnation Nonfat Dry Milk Powder
3/4 cup Diet Mountain Dew
1 (8 oz.) can crushed pineapple, packed in fruit juice, well drained and 1/4 cup liquid reserved
3/4 cup Cool Whip Free
1 1/2 tsp. Coconut extract
1 (6 oz.) Keebler graham cracker pie crust
2 Tbsp. Flaked coconut
4 maraschino cherries, halved
In a large bowl, stir cream cheese with a sturdy spoon until soft. Add dry pudding mix, dry gelatin, dry milk powder, Diet Mountain Dew and reserved pineapple liquid. Mix well using a wire whisk. Blend in 1/4 cup Cool Whip Free and 1/2 tsp. Coconut extract. Spread mixture into pie crust. Refrigerate while preparing topping. In a medium bowl, combine pineapple, remaining 1/2 cup Cool Whip Free, and remaining 1 tsp. Coconut extract. Spread topping mixture evenly over filling mixture. Evenly sprinkle coconut over topping. Garnish top with maraschino cherry halves. Refrigerate for at least 30 minutes.
Cut into 8 servings. Each: 4 POINTS
Tuna Potato Casserole
1 (10 3/4 oz) can Healthy Request Cream of Celery Soup
1/4 cup no fat sour cream
1/8 tsp. black pepper
3 full cups (16 oz) diced cooked potatoes
1/2 cup finely chopped onion
1 (6 oz) can white tuna, packed in water, drained and flaked
Preheat oven to 375. Spray an 8x8” baking dish with butter-flavored cooking spray. In a large bowl, combine celery soup, sour cream, and black pepper. Add potatoes and onion. Mix well to combine. Stir in tuna. Spread mixture into prepared baking dish. Bake for 30 minutes or until bubbling. Place dish on a wire rack and let set for 5 minutes.
Divide into 4 servings. Each: 4 POINTS
Green Bean-Rice Casserole
1/2 cup finely chopped onion
1 (10 3/4 oz) can Healthy Request Cream of Mushroom Soup
3/4 cups reduced fat Cheddar cheese
1 tsp. dried parsley flakes
1 1/2 cups cooked rice
2 cups frozen cut green beans thawed
1/2 cup (2.5 oz) sliced mushrooms, drained
3/4 cup cornflakes, crushed
1/4 cup grated fat free Parmesan cheese
Preheat oven to 350 degrees. Spray 8x8” baking dish with butter flavored Pam. In a large skillet sprayed with butter flavored Pam, saute onion for 5 minutes or until tender. Stir in rice, green beans, and mushrooms. Pour mixture into prepared baking dish. In a small bowl, combine crushed top. Bake for 30 minutes. Place baking dish on a wire rack and let set for 2 to 3 minutes. Cut into 4 servings.
Makes 4 servings. Each: 4 POINTS
Gringo Chili Pie
1 Pillsbury refrigerated unbaked 9” pie crust
8 oz. extra lean ground turkey or beef
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 (16 oz can) red kidney beans rinsed and drained
1 (8 oz can) tomato sauce
2 tsp. Granular Splenda
2 tsp. chili seasoning
3/4 cup shredded reduced fat cheddar cheese
Preheat oven to 425 degrees. Place pie crust in a 9” pie plate sprayed with olive oil flavored Pam. Flute edges and prick bottom and sides with tines of fork. Bake for 9-11 minutes or until lightly browned. Meanwhile, in a large skillet sprayed with olive oil flavored Pam, brown meat, onion, and green pepper. Stir in kidney beans, tomato sauce, Splenda, chili seasonings, and 1/2 cup cheddar cheese. Mix well to combine. Simmer on low until pie crust is browned. Spoon mixture into pie crust. Reduce heat to 350 degrees. Continue baking for 20 minutes. Sprinkle remaining 1/4 cup cheddar cheese over top. Continue baking for 5 to 10 minutes or until cheese melts. Place pie plate on a wire rack and let set for 5 minutes.
Cut into 8 servings. Each: 5 POINTS
Pollo Cacciatore
3/4 lb boneless, skinless chicken breasts, cut into 8 pieces
1/3 cup whole-wheat flour
4 tsp olive oil
2 large scallions, sliced
4 cloves garlic, minced
1 cup quartered small white mushroom caps
1 green bell pepper, thinly sliced
1 can (28 oz) plum tomatoes, cut up, with liquid
1/2 cup light Italian red wine
1/4 tsp ground celery seeds
1/2 tsp Italian herb seasoning
1/4 tsp freshly ground black pepper
Coat the chicken with the flour. Heat 2 teaspoons of the oil in a nonstick skillet over medium-high heat. Add the chicken, and cook until lightly browned, about 5 minutes. Remove to the crockery pot. In the same skillet, heat the remaining oil. Add the scallions, garlic, pepper, and mushrooms and saute until the scallions are translucent, about 3 minutes. Remove to the crockery pot and stir in the tomatoes (with liquid), wine, celery seeds, Italian seasoning and black pepper. Cover and cook on LOW until the chicken is tender and cooked through, 6 to 8 hours.
Makes 4 servings. Each: 6 POINTS
Fast Parsley Potatoes
1 cup fat-free chicken broth
4 large potatoes, cut into 3/4” cubes
1 tsp olive oil
1/4 cup finely snipped fresh parsley
1/4 tsp freshly ground black pepper
Combine the broth and potatoes in the crockery pot. Cover and cook on LOW or HIGH until the potatoes are very tender, 5 to 6 hours on LOW or 3 to 4 hours on HIGH. Using a slotted spoon, remove the potatoes to a serving bowl. Drizzle with the oil and top with the parsley and pepper.
Makes 4 servings. Each: 3 POINTS
Chili Chicken
1 medium onion -- chopped
1 pound boneless skinless chicken breast -- cut into 1" cubes
15 oz black beans, canned
1 bag chili seasoning mix
Saute onions in pan sprayed with Pam. Chop chicken into bite-sized cubes. Add chicken to pan and saute until cooked. Add beans, with their liquid, and chili mix. Stir and let simmer for 10 to 15 minutes. You can add chopped chilis if you like. Serve over rice (extra points).
Makes 4 servings. Each: 4 POINTS
Taco Quiche
1 pound 94% FF ground beef
1/4 cup chopped onion
1/4 cup chopped green pepper
1 envelope taco seasoning
2 ounces RF shredded cheese
1/2 cup RF Bisquick
1/2 cup eggbeaters
1 cup FF milk
In a large skillet, cook the beef, onion, green pepper and taco seasoning over medium heat until met is no longer pink; drain. Spread into a 9-in. greased pie plate. Sprinkle with cheese. In a bowl, combine the biscuit mix, eggs and milk; mix well. Pour over the cheese. Bake at 400 for 20-25 minutes or until a knife inserted near the center comes out clean.
Makes 6 servings. Each: 4 POINTS
Brown Cow Slushy
1-1/2 cups fat-free half-and-half
1/2 cup granulated sugar
3 12-ounce bottles of best quality root beer
In a medium mixing bowl, use a hand mixer on low speed to combine the half-and-half and granulated sugar until the sugar is dissolved, about 1 to 2 minutes. Stir in root beer. Turn the machine on; pour the mixture into freezer bowl, and let mix until thickened and slushy, about 12 to 20 minutes, depending on thickness preferred. Transfer to tall glasses and serve with straws and a maraschino cherry garnish.
Makes 6 servings. Each: 3 POINTS
Pasta and Vegetable Stew
1 pkg (9 oz) Buitoni Refrigerated Three Cheese Tortellini cooked and drained
1 (15 oz) container Buitoni Refrigerated Marinara Sauce
1 (14-1/2 oz) can chicken broth
1 pkg (16 oz) frozen mixed vegetables
Combine sauce and broth in large saucepan. Bring to a boil over medium-high heat. Add vegetables; return to a boil. Reduce heat to low; cover. Cook for 10 to 12 minutes or until vegetables are tender. Stir in pasta; heat through.
Makes 8 servings. Each: 3 POINTS
Acorn Squash with Pepper Rice Stuffing
1 acorn squash (about 1-1/2 lb)
1/4 cup long-grain rice
1 carrot, coarsely shredded
1 small sweet green pepper, chopped
2 cloves garlic, minced
1 tsp turmeric
1/2 cup water
1/2 cup vegetable broth
1/4 cup nonfat sour cream, for garnish
1/4 cup snipped fresh parsley, for garnish
Cut the squash in half lengthwise and remove the seeds. Combine the rice, carrots, peppers, garlic and turmeric, and spoon the mixture into the squash
cavities. Pour the water into the crockery pot, and add the squash halves, cavity-sides up. Pour the broth into the rice mixture in each cavity. Cook on LOW
until the squash and rice are tender, 5 to 7 hours. Serve garnished with the sour cream and parsley.
Makes 4 servings. Each: 2 POINTS
Meatball and Bow Tie Pasta Soup
1/2 lb ground round beef
1/2 cup quick-cooking oats
2 tbsp dried minced onions
2 tsp garlic powder
2 tsp dried basil
1 egg white
1/2 cup grated Parmesan cheese
1 can (15 oz) whole tomatoes, cut up
3 cups fat-free beef broth
1 cup baby carrots, halved lengthwise
1 zucchini, halved lengthwise and sliced 1/2 inch thick
4 ounces bow tie pasta (farfelle)
Combine the beef, oats, 1 teaspoon of the onions, 1/2 tsp of the garlic, 1/2 teaspoon of the basil, egg white, and 1/4 cup of the cheese in a bowl. Shape the mixture into sixteen 1-inch-diameter meatballs. Heat a nonstick skillet over medium-high heat. Add the meatballs and cook until brown, about 8 minutes. Combine the remaining onions, the remaining garlic, the remaining basil, the tomatoes, broth, carrots, zucchini, and meatballs in the crockery pot. Cover and cook on LOW until the meatballs are cooked through and no longer pink and the flavors are blended, 5 to 6 hours. Cook the pasta according to package directions. Drain well and stir into the meatball-vegetable mixture. OUICK TIP: Be sure to form firm meatballs; loosely shaped ones may fall apart during cooking. Divide among 4 bowls and top each serving with the remaining 1/4 cup cheese.
Makes 4 servings. Each: 7 POINTS
Shrimp-Rice Soup
2 cans (14 oz each) fat-free chicken broth
1 small onion, finely chopped
1 celery stalk, thinly sliced
1/8 tsp white pepper
1/4 cup brown rice
1/2 lb medium shrimp, shelled, deveined, and cut into thirds
Combine the broth, onion, celery, pepper, and rice in the crockery pot. Cover and cook on LOW for 6 to 8 hours or on HIGH for 4 to 6 hours. During the last hour of cooking, stir in the shrimp. Cover and cook until the shrimp are cooked through and tender, about 1 hour. : To make Chicken-Rice Soup, replace the shrimp with cubed chicken breast. Add the chicken along with the broth and other ingredients.
Makes 4 servings. Each: 3 POINTS
Spinach-and-Rice-Stuffed Tilapia (Talapia is on sale at Weis Market this week!)
1 (10 oz) box frozen chopped spinach, cooked and squeezed to drain
1 cup cooked brown rice
1/2 cup fat-free sour cream
1 tbsp chopped fresh dill
Salt and fresh-ground black pepper, to taste
8 sole or 4 tilapia fillets (about 2 lb total)
Paprika, to taste
Preheat oven to 375 deg F. Combine spinach, rice, salt, pepper, 1/4 cup sour cream and dill in a bowl. Lay the fillets flat on a work surface. Divide filling among fillets placing it in the center of each filet. Roll fillets around filling. Place rolled fillets, seam side down, into a baking dish coated with cooking spray. Sprinkle with paprika. Bake 20 to 25 minutes until lightly browned. Transfer to a serving platter or plates and top with remaining sour cream.
Serves 4. Each: 6 POINTS
Summer Vegetable Soup with Basil and Navy Beans
2 tsp olive oil
2 onions, cut into thin wedges
2 small (about 4 oz each) zucchini, halved lengthwise and sliced 1/2” thick
2 small (about 4 oz each) yellow squash, halved lengthwise and sliced 1/2” thick
4 cloves garlic, minced
2 cups rinsed and drained canned small navy beans
1 can (14 oz) stewed tomatoes
1/2 cup reduced-sodium vegetable broth
1/2 red bell pepper, chopped
1/4 tsp freshly ground black pepper
1/2 cup snipped fresh basil
Heat the oil in a nonstick skillet over medium-high heat. Add the onions, zucchini, squash, and garlic, and saute, stirring, until translucent, 5 to 10 minutes. Combine the beans, tomatoes, broth, bell peppers, and beans in the crockery pot. Cover and cook on LOW or HIGH until the vegetables are tender and the flavors are blended, 4 to 6 hours on LOW or 3 to 4 hours on HIGH. Stir in the black pepper and basil.
Serves 4. Each: 5 POINTS
Bulgur Salad with Chickpeas, Tomatoes and Feta
1 1/2 cups chicken or vegetable stock
1 cup bulgur
1 cup drained and rinsed canned chickpeas
1 cup diced, seeded plum tomatoes
2 ounces low-fat feta cheese, crumbled
1/3 cup chopped green onions, whole onion
1/4 cup chopped fresh mint
1/4 cup chopped fresh Italian parsley
2 teaspoons grated lemon zest
3 tablespoons freshly squeezed lemon juice
4 teaspoons olive oil
1 1/2 teaspoons crushed garlic
1/2 teaspoon dried oregano
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
In a saucepan, bring the stock to a boil. Stir in the bulgur, remove from the heat, cover and let stand until the liquid is absorbed and the bulgur is tender, about 15 to 20 minutes. Fluff with a fork. Let cool. Stir in the chickpeas, tomatoes, feta, green onion, mint, parsley, lemon zest and juice, olive oil, oregano, salt and pepper. Serve warm or at room temperature.
Serves 6. Each: 4 POINTS
Sunday, March 4, 2007
FOOD FINDS!
Hey, I thought it would be fun to have you post YOUR favorite foods and recipes!! So, just "click" on the "Pencil" at the bottom of this post and share to your hearts content!!
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