Good for You Chili
4 cups water
2 cans (16 oz each) crushed tomatoes
2 cans (16 oz each) pinto or red kidney beans
1 can (16 oz) solid-pack pumpkin
1 cup chopped onion
1 cup chopped red bell pepper
2/3 cup bulgur wheat
1 can (4 oz) chopped green chilies (optional)
3 Tablespoons chili powder
1 tsp minced garlic
1 tsp ground cumin
(my preference: 1 tsp each cinnamon and curry)
1 tsp salt
Put all ingredients in a 4 to 5 quart pot. Bring to a boil, reduce heat and simmer, uncovered, for about 45 minutes or until bulgur is tender.
One cup = 1 point
Recipe makes 12 cups
Baked Oatmeal - cut into 6 bars = 2 points each ALL CORE
2 cups uncooked oatmeal
1 1/2 tsp. baking powder
1/2 tsp. salt
1 cup fat free milk
1/2 cup Egg Beaters (or 2 eggs)
1/2 cup Splenda
1 tsp. vanilla
2 tsp. cinnamon
Preheat oven to 350.
Combine ingredients.
Bake in sprayed 8" square pan for 35 - 45 minutes.
Thursday, February 8, 2007
Monday, February 5, 2007
Recipes - February 3rd
Skillet Chicken Casserole
12 oz egg noodles -- (4 cups)
2 tablespoons margarine
24 oz boneless skinless chicken breast halves -- cut into thin strips
1-1/2 cups chopped celery
2 medium onions -- (1/2 cup), chopped
2 cans cream of chicken soup, 98% fat free
12 oz mushrooms -- sliced
1 cup chicken broth
1-1/2 cups frozen green peas
Cook noodles to desired doneness as directed on package. Drain; cover to keep warm. Meanwhile, in large nonstick skillet, melt butter over medium-high heat. Add chicken; cook about 5 minutes or until chicken is no longer pink. Add celery and onion; cook an additional 5 minutes or until onion is tender. Stir in soup, mushrooms, broth and peas. Bring to a boil. Reduce heat; cover and simmer 10 minutes. Add cooked noodles; toss to mix well. Cook until thoroughly heated.
Makes 6 servings. Each: 6 POINTS
Low-Fat Pasta with Mushrooms
3 sun-dried tomatoes -- soaked and sliced into 1/4" strips
2 tablespoons vegetable stock
1/2 teaspoon shallots -- minced
1/4 pound mushrooms -- quartered
1/2 cup evaporated skim milk
1/8 teaspoon salt
1/8 teaspoon white pepper
1/2 pound fettucine -- or other pasta
1 tablespoon grated parmesan cheese
1/2 scallion -- trimmed and cut diagonally into 1/4" slices
If using dried tomatoes, cover with 1/4 cup boiling water in a bowl. Let stand 5 minutes and drain, reserving soaking liquid. In a heavy nonstick skillet over medium heat. Add veggie stock and sauté shallots 1 minute. Add mushrooms and tomatoes and continue to sauté 3 minutes, stirring frequently.
Stir in milk, salt and white pepper. Add reserved soaking liquid, if using dried tomatoes. Bring to a boil. Reduce heat to low and simmer 10-15 minutes or until volume is reduced by 1/4. Cook fettuccine 10-12 minutes in boiling water until al dente. Drain and transfer to a large bowl. Pour sauce over pasta and toss. Sprinkle with Parmesan and scallions.
Makes 4 servings. Each: 5 POINTS
Mock Strawberry Cheesecake Treat
3 tablespoons fat free whipped topping
2 tablespoons reduced fat cream cheese
Sugar substitute equivalent to 2 teaspoons sugar
1/4 cup chopped fresh strawberries
1 graham cracker square (2-1/2" x 2-1/2"), crumbled
In a small dessert dish, combine the whipped topping, cream cheese and sugar substitute until smooth. Stir in the strawberries; sprinkle with the
cracker crumbs.
Makes1 serving = 3 POINTS
Chicken and Cheddar Pasta Toss
6 oz no-boil lasagna noodles, broken
1 9-oz package frozen Southwestern-flavored chicken breast strips
or
1 9-oz package (2 cups) frozen chopped cooked chicken, slightly thawed
3 oz reduced-fat cheddar or American cheese, cut into 3/4" cubes
1 medium green, yellow, or red sweet pepper, cut into strips
1 ounce pepperoni, chopped
1 8-oz bottle fat-free Italian salad dressing
1/8 teaspoon cracked black pepper
5 cups torn curly endive
1 cup red or yellow cherry tomatoes, halved
In a large mixing bowl cover noodles with boiling water. Let stand for 10 minutes, separating the noodles occasionally with a fork; drain. Rinse
with cold water and drain again. If using chicken strips, halve them crosswise. Return noodles to bowl; stir in chicken, cheddar or American cheese,
sweet pepper strips, and pepperoni. Add dressing and black pepper; toss gently to coat. Cover and chill for at least 2 hours or up to 24 hours.
Before serving, add endive and tomatoes; toss gently to mix.
Makes 6 servings. Each: 6 POINTS
Creamy Ranch Potatoes and Chicken
20 oz potatoes, peeled and cubed
1 pkg of dry ranch dressing mix
1 pound boneless skinless chicken breasts cubed
1 10 oz can 98% fat free cream of chicken soup
1/4 cup fat free sour cream
1/4 cup finely chopped onion
salt and pepper to taste.
Spray crock-pot with Pam. Mix all ingredients together and place in crock-pot. Cook on low for 6-8 hours or high for 4-6 hours.
Makes 6 servings. Each: 5 POINTS
Banana Graham Crumbles
2 medium bananas, sliced lengthwise
1 teaspoon lemon juice
1/2 teaspoon ground cinnamon
2 tablespoons brown sugar, packed
4 1/2 tablespoons graham cracker crumbs
1 tablespoon I Can't Believe It's Not Butter Fat Free Spread
Preheat oven to 375 degrees. Spray a shallow baking dish with butter flavored cooking spray. Place bananas in dish. Sprinkle with lemon juice.
Combine cinnamon, brown sugar and crumbs. Sprinkle over bananas and dot with ICBINB spread. Bake 20 minutes or until lightly browned. Serve with 2 tablespoons of Fat Free Cool Whip and 1 tablespoon of Hershey's Light Syrup (optional for additional points).
Makes 4 servings. Each: 2 POINTS
Frozen Banana Split Dessert
2 medium bananas, sliced
1 (8 oz) container Fat Free Cool Whip
1/2 cup Splenda Granular
1 (16 oz) bag frozen strawberries (unsweetened)
1 (20 oz) can crushed pineapple, drained
1 (8 oz) package fat-free cream cheese
Mix Splenda with cream cheese. Stir in other ingredients. Line 2 loaf pans with plastic wrap. Divide the mixture between the two pans and spread evenly. Freeze for at least 6 hours. Once frozen, Lift each loaf out of each pan and peel off the plastic wrap. With a sharp knife, slice each loaf into 6 pieces. Wrap any uneaten pieces in plastic wrap and return to the freezer.
Makes 12 servings. Each: 2 POINTS
Pineapple Pudding
1 - 15 oz can crushed pineapple, in juice
1 - 4 oz package Jello Sugar Free Vanilla Instant Pudding
1/4 cup Pourable Splenda
12 oz fat-free sour cream
2/3 cup Fat Free Cool Whip
1/3 cup graham cracker crumbs
Puree pineapple and juice in a blender until smooth. Add rest of ingredients except graham cracker crumbs. Blend until all ingredients are mixed well. Sprinkle half of the graham cracker crumbs into the bottoms of 6 small dishes. Divide the pudding mixture evenly among the dishes.
Sprinkle the remaining graham cracker crumbs on top of each dish. Cover and refrigerate for a couple of hours before serving.
Makes 6 servings. Each: 3 POINTS
Easy Crockpot Roast
3-4 pound lean beef roast
1 envelope dry onion soup mix
1 (14.5 oz.) can stewed or seasoned tomatoes
Place roast in crockpot. Cover with onion soup and tomatoes. Cover with lid and cook on low for 8-9 hours. Note: Points and servings are going to vary according to what size roast you use, how lean it is and how much each person eats. Usually lean beef is 3 points per 2 oz.
Corn 'n Broccoli Bake
1 16-oz can creamed corn
1 10 oz package frozen chopped broccoli -- thawed
1/2 cup saltine cracker crumbs -- divided
1 egg -- beaten
1 tablespoon dried onion
1 dash pepper
2 tablespoons butter or margarine -- melted
In a bowl, combine corn, broccoli, 1/4 cup of saltines, egg, onion and pepper. Place in a greased 1 1/2 quart baking dish. Combine butter and remaining saltines; sprinkle on top. Cover and bake at 350 for 45 minutes.
Makes 6 servings. Each: 3 POINTS
Crab Noodle Romanoff
3 cups cooked noodles
1 1/2 cups cottage cheese, 2% fat
2 teaspoons dried onion
1 tablespoon worcestershire sauce
1/2 teaspoon salt
3 ounces grated cheddar cheese
1 clove minced garlic
16 ounces crab meat
Mix all ingredients except cheddar cheese. Place in 9 x 13 baking dish. Top with cheese. Bake at 325 for 40 minutes.
Makes 6 servings. Each: 6 POINTS
Low-Fat Italian Vegetable Soup
1/2 cup dry navy beans
Water
4 cups chicken broth
3/4 cup carrot, sliced, peeled
1/2 cup potato, sliced with peeled
1 tbsp. corn oil
1/2 cup onion, sliced
16 oz. can Italian tomatoes, including liquid
2 cups cabbage, sliced thinly
1 cup zucchini, sliced
1/2 cup celery, sliced
1/2 cup chick peas (garbanzo beans), drained, canned
1/2 cup rotini or other pasta, uncooked
1 tbsp. parsley, finely minced fresh
2 tsps. dried basil, crumbled
1/4 tsp. salt
1/4 tsp. ground pepper, freshly
Cover navy beans with water in a large pot. Over medium heat, bring just to the boiling point. Remove pan from heat, cover, and let stand for 1 hour. Drain. Add chicken broth, carrot, and potato. Cover and cook over medium heat until vegetables are almost tender, about 35 minutes. Heat oil in a small skillet and saute onion until tender. Add onion and all remaining ingredients to soup pot. Cook 15 minutes or until pasta is cooked. Serve hot.
Makes 6 servings. Each: 4 POINTS
12 oz egg noodles -- (4 cups)
2 tablespoons margarine
24 oz boneless skinless chicken breast halves -- cut into thin strips
1-1/2 cups chopped celery
2 medium onions -- (1/2 cup), chopped
2 cans cream of chicken soup, 98% fat free
12 oz mushrooms -- sliced
1 cup chicken broth
1-1/2 cups frozen green peas
Cook noodles to desired doneness as directed on package. Drain; cover to keep warm. Meanwhile, in large nonstick skillet, melt butter over medium-high heat. Add chicken; cook about 5 minutes or until chicken is no longer pink. Add celery and onion; cook an additional 5 minutes or until onion is tender. Stir in soup, mushrooms, broth and peas. Bring to a boil. Reduce heat; cover and simmer 10 minutes. Add cooked noodles; toss to mix well. Cook until thoroughly heated.
Makes 6 servings. Each: 6 POINTS
Low-Fat Pasta with Mushrooms
3 sun-dried tomatoes -- soaked and sliced into 1/4" strips
2 tablespoons vegetable stock
1/2 teaspoon shallots -- minced
1/4 pound mushrooms -- quartered
1/2 cup evaporated skim milk
1/8 teaspoon salt
1/8 teaspoon white pepper
1/2 pound fettucine -- or other pasta
1 tablespoon grated parmesan cheese
1/2 scallion -- trimmed and cut diagonally into 1/4" slices
If using dried tomatoes, cover with 1/4 cup boiling water in a bowl. Let stand 5 minutes and drain, reserving soaking liquid. In a heavy nonstick skillet over medium heat. Add veggie stock and sauté shallots 1 minute. Add mushrooms and tomatoes and continue to sauté 3 minutes, stirring frequently.
Stir in milk, salt and white pepper. Add reserved soaking liquid, if using dried tomatoes. Bring to a boil. Reduce heat to low and simmer 10-15 minutes or until volume is reduced by 1/4. Cook fettuccine 10-12 minutes in boiling water until al dente. Drain and transfer to a large bowl. Pour sauce over pasta and toss. Sprinkle with Parmesan and scallions.
Makes 4 servings. Each: 5 POINTS
Mock Strawberry Cheesecake Treat
3 tablespoons fat free whipped topping
2 tablespoons reduced fat cream cheese
Sugar substitute equivalent to 2 teaspoons sugar
1/4 cup chopped fresh strawberries
1 graham cracker square (2-1/2" x 2-1/2"), crumbled
In a small dessert dish, combine the whipped topping, cream cheese and sugar substitute until smooth. Stir in the strawberries; sprinkle with the
cracker crumbs.
Makes1 serving = 3 POINTS
Chicken and Cheddar Pasta Toss
6 oz no-boil lasagna noodles, broken
1 9-oz package frozen Southwestern-flavored chicken breast strips
or
1 9-oz package (2 cups) frozen chopped cooked chicken, slightly thawed
3 oz reduced-fat cheddar or American cheese, cut into 3/4" cubes
1 medium green, yellow, or red sweet pepper, cut into strips
1 ounce pepperoni, chopped
1 8-oz bottle fat-free Italian salad dressing
1/8 teaspoon cracked black pepper
5 cups torn curly endive
1 cup red or yellow cherry tomatoes, halved
In a large mixing bowl cover noodles with boiling water. Let stand for 10 minutes, separating the noodles occasionally with a fork; drain. Rinse
with cold water and drain again. If using chicken strips, halve them crosswise. Return noodles to bowl; stir in chicken, cheddar or American cheese,
sweet pepper strips, and pepperoni. Add dressing and black pepper; toss gently to coat. Cover and chill for at least 2 hours or up to 24 hours.
Before serving, add endive and tomatoes; toss gently to mix.
Makes 6 servings. Each: 6 POINTS
Creamy Ranch Potatoes and Chicken
20 oz potatoes, peeled and cubed
1 pkg of dry ranch dressing mix
1 pound boneless skinless chicken breasts cubed
1 10 oz can 98% fat free cream of chicken soup
1/4 cup fat free sour cream
1/4 cup finely chopped onion
salt and pepper to taste.
Spray crock-pot with Pam. Mix all ingredients together and place in crock-pot. Cook on low for 6-8 hours or high for 4-6 hours.
Makes 6 servings. Each: 5 POINTS
Banana Graham Crumbles
2 medium bananas, sliced lengthwise
1 teaspoon lemon juice
1/2 teaspoon ground cinnamon
2 tablespoons brown sugar, packed
4 1/2 tablespoons graham cracker crumbs
1 tablespoon I Can't Believe It's Not Butter Fat Free Spread
Preheat oven to 375 degrees. Spray a shallow baking dish with butter flavored cooking spray. Place bananas in dish. Sprinkle with lemon juice.
Combine cinnamon, brown sugar and crumbs. Sprinkle over bananas and dot with ICBINB spread. Bake 20 minutes or until lightly browned. Serve with 2 tablespoons of Fat Free Cool Whip and 1 tablespoon of Hershey's Light Syrup (optional for additional points).
Makes 4 servings. Each: 2 POINTS
Frozen Banana Split Dessert
2 medium bananas, sliced
1 (8 oz) container Fat Free Cool Whip
1/2 cup Splenda Granular
1 (16 oz) bag frozen strawberries (unsweetened)
1 (20 oz) can crushed pineapple, drained
1 (8 oz) package fat-free cream cheese
Mix Splenda with cream cheese. Stir in other ingredients. Line 2 loaf pans with plastic wrap. Divide the mixture between the two pans and spread evenly. Freeze for at least 6 hours. Once frozen, Lift each loaf out of each pan and peel off the plastic wrap. With a sharp knife, slice each loaf into 6 pieces. Wrap any uneaten pieces in plastic wrap and return to the freezer.
Makes 12 servings. Each: 2 POINTS
Pineapple Pudding
1 - 15 oz can crushed pineapple, in juice
1 - 4 oz package Jello Sugar Free Vanilla Instant Pudding
1/4 cup Pourable Splenda
12 oz fat-free sour cream
2/3 cup Fat Free Cool Whip
1/3 cup graham cracker crumbs
Puree pineapple and juice in a blender until smooth. Add rest of ingredients except graham cracker crumbs. Blend until all ingredients are mixed well. Sprinkle half of the graham cracker crumbs into the bottoms of 6 small dishes. Divide the pudding mixture evenly among the dishes.
Sprinkle the remaining graham cracker crumbs on top of each dish. Cover and refrigerate for a couple of hours before serving.
Makes 6 servings. Each: 3 POINTS
Easy Crockpot Roast
3-4 pound lean beef roast
1 envelope dry onion soup mix
1 (14.5 oz.) can stewed or seasoned tomatoes
Place roast in crockpot. Cover with onion soup and tomatoes. Cover with lid and cook on low for 8-9 hours. Note: Points and servings are going to vary according to what size roast you use, how lean it is and how much each person eats. Usually lean beef is 3 points per 2 oz.
Corn 'n Broccoli Bake
1 16-oz can creamed corn
1 10 oz package frozen chopped broccoli -- thawed
1/2 cup saltine cracker crumbs -- divided
1 egg -- beaten
1 tablespoon dried onion
1 dash pepper
2 tablespoons butter or margarine -- melted
In a bowl, combine corn, broccoli, 1/4 cup of saltines, egg, onion and pepper. Place in a greased 1 1/2 quart baking dish. Combine butter and remaining saltines; sprinkle on top. Cover and bake at 350 for 45 minutes.
Makes 6 servings. Each: 3 POINTS
Crab Noodle Romanoff
3 cups cooked noodles
1 1/2 cups cottage cheese, 2% fat
2 teaspoons dried onion
1 tablespoon worcestershire sauce
1/2 teaspoon salt
3 ounces grated cheddar cheese
1 clove minced garlic
16 ounces crab meat
Mix all ingredients except cheddar cheese. Place in 9 x 13 baking dish. Top with cheese. Bake at 325 for 40 minutes.
Makes 6 servings. Each: 6 POINTS
Low-Fat Italian Vegetable Soup
1/2 cup dry navy beans
Water
4 cups chicken broth
3/4 cup carrot, sliced, peeled
1/2 cup potato, sliced with peeled
1 tbsp. corn oil
1/2 cup onion, sliced
16 oz. can Italian tomatoes, including liquid
2 cups cabbage, sliced thinly
1 cup zucchini, sliced
1/2 cup celery, sliced
1/2 cup chick peas (garbanzo beans), drained, canned
1/2 cup rotini or other pasta, uncooked
1 tbsp. parsley, finely minced fresh
2 tsps. dried basil, crumbled
1/4 tsp. salt
1/4 tsp. ground pepper, freshly
Cover navy beans with water in a large pot. Over medium heat, bring just to the boiling point. Remove pan from heat, cover, and let stand for 1 hour. Drain. Add chicken broth, carrot, and potato. Cover and cook over medium heat until vegetables are almost tender, about 35 minutes. Heat oil in a small skillet and saute onion until tender. Add onion and all remaining ingredients to soup pot. Cook 15 minutes or until pasta is cooked. Serve hot.
Makes 6 servings. Each: 4 POINTS
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