Wednesday, February 14, 2007
Tuesday, February 13, 2007
Recipes - February 10th
Cozy Turkey Pot Pies
1 1/2 cups cooked turkey breast
1 2.5 oz jar sliced mushrooms, drained
1/2 cup chopped onion
1 cup frozen peas, thawed
1/4 tsp. black pepper
1/3 cup reduced fat cheddar cheese
6 Tbsp. all purpose flour
2 tsp. baking powder
2 tsp. dried parsley flakes
1 cup skim milk
2 eggs
2 Tbsp. fat free mayonnaise
Preheat oven to 400. Spray 4 individual casseroles or (10 oz) custard cups with butter flavored Pam. In a medium bowl, combine turkey, mushrooms, onion, peas, black pepper, and cheddar cheese. Evenly divide mixture among prepared casseroles. In a small bowl, combine flour, baking powder, and parsley flakes. Add skim milk, egg, and mayonnaise. Mix well to combine. Evenly spoon batter over top of casseroles. Bake for 30-35 minutes. Cool on wire rack for 5 minutes.
Serves 4. Each: 5 POINTS
Mexican Turkey Noodle Bake
1 1/3 cups carnation nonfat dry milk powder
1/2 cup water
1 10-3/4 oz Can Healthy Request Cream of Chicken Soup
1 1/2 cups diced cooked turkey breast
1 14-1/2 oz can stew tomatoes, coarsely chopped and undrained
1/4 cup finely chopped onion
1 tsp. Dried parsley flakes
1 tsp. Chili seasoning
1 cup frozen whole kernel corn, thawed
3 cups cooked noodles, rinsed and drained
3/4 cup reduced fat cheddar cheese
Preheat oven 350. Spray a 9x13” baking dish with olive oil Pam. In large bowl, combine dry milk powder, water, and chicken soup. Add turkey, undrained stewed tomatoes, onion, parsley flakes, chili seasoning, and corn. Mix well to combine. Stir in noodles and cheddar cheese. Pour mixture into prepare baking dish. Bake for 30 minutes. Place baking dish on a wire rack and let set for 5 minutes.
Makes 8 servings. Each: 4 POINTS
Apple Cinnamon Muffins
1-1/4 cup oat bran cereal; uncooked
1 cup whole wheat flour
2 tsp ground cinnamon
1 tsp baking powder
3/4 tsp baking soda
1/2 tsp salt
3/4 cup unsweetened applesauce
1 cup apple, peeled, cored, diced
1/2 cup honey
1/2 cup vegetable oil
1 egg
1 tsp pure vanilla extract
Preheat oven to 375. Coat 12 medium-size cups with vegetables oil or line with paper baking cups. In a medium bowl combine oat bran cereal, flour,
cinnamon, baking powder, soda, and salt. In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in apple. Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm.
Makes 12. Each: 3 POINTS
Grilled Chicken with Italian Salsa
Salsa:
2-1/4 cups chopped tomatoes (about 2 medium)
1/2 cup chopped fresh basil
1 tbsp thawed orange juice concentrate
1/2 tsp salt
1/2 tsp minced fresh garlic
1/2 tsp balsamic vinegar
1/4 tsp freshly ground black pepper
Chicken:
1 tbsp chopped fresh oregano
2 tbsp fresh lemon juice
2 tbsp balsamic vinegar
1 tbsp olive oil
1 tbsp Dijon mustard
1 tsp chopped fresh rosemary
1 tsp chopped fresh parsley
1/2 tsp garlic powder
1/2 tsp chopped fresh thyme
1/2 tsp freshly ground black pepper
1/4 tsp salt
4 (6 oz) skinless, boneless chicken breast halves
Cooking spray
To prepare salsa, combine the first 7 ingredients in a medium bowl. Cover and chill 1 hour. To prepare chicken, preheat grill. Combine oregano and next 10 ingredients (through 1/4 teaspoon salt) in a large zip-top plastic bag. Add chicken to bag; seal. Marinate chicken in refrigerator 1 hour, turning occasionally. Remove chicken from bag; discard marinade. Place chicken on grill rack coated with cooking spray; grill 6 minutes on each side or until chicken is done. Serve with salsa.
Serves 4 (1 chicken breast half and 1/2 cup salsa). Each: 6 POINTS
Creamy Italian White Bean Soup
1 tbsp vegetable oil
1 medium onion, finely chopped
1 medium celery stalk, finely chopped
1 garlic clove, minced
2 cans (15- 199 oz each) white kidney beans (cannellini), rinsed and drained
1 can (13 3/4-14 1/2 oz) chicken broth
1/4 tsp coarsely ground black pepper
1/8 tsp dried thyme leaves
10-12 oz fresh spinach
1 tbsp fresh lemon juice
Freshly grated Parmesan cheese, optional
In a 3-quart saucepan, heat oil over medium heat until hot. Add onion and celery and cook 5-8 minutes until tender, stirring occasionally. Add garlic, cook 30 seconds, stirring. Add beans, chicken broth, pepper, thyme and 2 cups water. Heat to boiling over high heat. Reduce heat to low, simmer, uncovered, 15 minutes. Meanwhile, discard tough stems from spinach, thinly slice leaves. With slotted spoon, remove 2 cups bean-and-vegetable mixture from soup, set aside. In blender at low speed, with center part of cover removed to allow steam to escape, blend remaining soup in small batches until smooth. Pour soup into large bowl after each batch. Return soup to saucepan, stir in reserved beans and vegetables. Heat to boiling over high heat, stirring occasionally. Stir in spinach and cook 1 minute or until wilted. Stir in lemon juice and remove from heat. Serve with Parmesan cheese, if you like.
Makes 4 servings. Each: 5 POINTS
Tex-Mex Pasta Salad
1 lb uncooked radiatore pasta (short coiled pasta)
2 tsp olive oil
3 garlic cloves, minced
1-1/2 lb ground turkey
2/3 cup water
1 (1.25 oz) pkg 40%-less-sodium taco seasoning (such as Old El Paso)
2 cups (8 oz) preshredded reduced-fat Mexican blend cheese
2 cups chopped seeded tomato
1 cup chopped bell pepper
1/2 cup chopped fresh cilantro
1/2 cup chopped green onions
1/2 cup sliced ripe olives
1 (15.5 oz) can black beans, rinsed and drained
2 tbsp fresh lime juice
1/2 tsp salt
1/4 tsp ground cumin
1 (8 oz) container reduced-fat sour cream
Salsa (optional)
Cook pasta according to package directions, omitting salt and fat. Drain and rinse with cold water. Drain; set aside. Heat oil in a large nonstick skillet over medium-high heat. Add garlic; saute 1 minute. Add turkey; cook until browned, stirring to crumble. Stir in water and taco seasoning; bring to a boil. Reduce heat, and simmer 4 minutes or until liquid almost evaporates and the turkey is done, stirring frequently. Remove from heat; cool slightly. Combine pasta, turkey mixture, reduced-fat cheese, and next 6 ingredients (through beans) in a large bowl. Combine lime juice, salt, cumin, and sour cream, stirring until well blended. Pour over pasta mixture; toss gently to coat. Serve with salsa, if desired.
Serves 12 (about 1-1/3 cups). Each: 7 POINTS
Beef Pot Roast (in Pot, Oven or Slow Cooker)
1 boneless beef pot roast (chuck, shoulder or round), 2-1/2 lb cut to fit pot or crock, as needed
Salt and pepper, to taste
2 tbsp cooking oil
1-1/4 cups water, divided
1 tbsp Worcestershire sauce
1 tsp instant beef bullion
1 tsp dried basil, crushed
12 oz new potatoes or 2 medium sweet potatoes
1 lb carrots or 6 medium parsnips, peeled, cut into 2-inch pieces
2 onions, cut into wedges
2 ribs celery, bias-cut to 1-inch
1/4 cup all-purpose flour
Trim fat from meat. Brown meat on all sides in hot oil in a 4- to 6-quart Dutch oven. Drain fat. Mix 3/4 cup of the water, Worcestershire, bouillon, basil and salt. Pour over roast. Bring to a boil. Reduce heat and simmer, covered, 1 hour. Peel a strip of skin at center of each new potato or peel and quarter sweet potatoes. Add the potatoes, carrots, onions and celery to pot. Return to a boil. Reduce heat. Simmer covered, until tender, 45-60 minutes. Add water as needed. Transfer meat and vegetables to platter. Reserve juices. To prepare the gravy, measure juices, skim off fat, and add enough water to make 1-1/2 cups. Return to Dutch oven. In a small bowl, stir the 1/2 cup water into the flour. Stir in pan juices. Cook, stirring, on medium heat until thickened, then 1 minute more. Season to taste. Serve with pot roast.
For oven cooking: Follow Step 1. Bake, covered, for 1 hour at 325 degrees. Prepare potatoes as directed. Add vegetables to meat. Bake, covered, to tender, 45 to 60 minutes. Make gravy.
For slow-cooker cooking: Trim fat from meat. Slice vegetables into a 4- to 5-quart crockery cooker. Put meat on top. Mix the 3/4 cup water, Worcestershire, bouillon, basil and salt and add to cooker. Cover and cook on Low for 10 to 12 hours or on High for 5 to 6 hours. Prepare gravy as above.
Serves 8. Each: 6 POINTS
Teriyaki Chicken
1 lb boneless, skinless chicken breast halves
1/2 cup teriyaki sauce
1 tbsp sesame seeds
1 tbsp butter
Heat oven to 350. Put the chicken on a greased, shallow baking sheet and drizzle with teriyaki sauce. Turn the breast over and over to coat it with sauce. Sprinkle the top with sesame seeds, and bake 20 minutes, or until cooked through (larger chicken breasts will need to bake longer). Turn them over halfway through cooking. Pan sauce: Pour pan juices into a small saucepan or skillet, and boil rapidly to reduce by half. Add a tablespoon of butter, and beat with a fork or whisk to blend. Pour over chicken.
Serves 4. Each: 5 POINTS
Chicken and Vegetable Stew
1 (32 oz) container fat-free chicken broth
4 skinned, bone-in chicken breast halves (about 2-1/4 lb)
1 medium onion, chopped
2 celery ribs, chopped
1 (14 oz) pkg frozen white corn
1 (16 oz) pkg frozen baby lima beans
1 (14-1/2 oz) can crushed tomatoes
1/3 cup ketchup
1/4 cup chopped country ham
1 tbsp sugar
3 tbsp red wine vinegar
1 tsp Worcestershire sauce
1/2 to 1 tsp hot sauce
1 tsp dried marjoram
Bring broth to a boil in a Dutch oven over medium-high heat. Add chicken, onion and celery, and return to a boil. Reduce heat and simmer 30 minutes or until chicken is tender. Remove chicken from pan, and let cool slightly. Remove chicken from bones, discarding bones; shred chicken. Add corn, lima beans, tomatoes, ketchup, ham, sugar, vinegar, Worcestershire sauce, hot sauce, marjoram and chicken to Dutch oven. Bring to a boil; reduce heat, and simmer, stirring occasionally, 30 minutes or until beans are tender.
Serves 8 (1-1/4-cup). Each: 6 POINTS
Cheddar Chicken Breasts
4 small 4 oz boneless, skinless, chicken breasts
4 1-oz slices reduced fat cheddar cheese
2 cups crushed corn flakes cereal
Salt and pepper to taste
1 teaspoon dried parsley flakes
1/2 cup skim milk
Cut a 2” long slit 1/2 way through each breast along the thickest side. Place 1 piece of cheese into each chicken breast and secure the opening with wooden picks. Combine cereal and seasoning. Dip chicken into milk then generously roll in cereal mixture to cover completely. Place chicken breasts in a baking dish sprayed with Pam. Bake at 375 for 40 minutes or until no longer pink.
Makes 4 servings. Each: 5 POINTS
Lemon Chicken with Noodles
8 oz medium no-yolk egg noodles
1 tablespoon lemon juice
4 boneless, skinless chicken breast halves (about 1 pound total)
1 teaspoon paprika
1/4 teaspoon ground black pepper
1 tablespoon olive oil
Cook the noodles in a large pot of boiling water for 8 minutes, or until just tender. Drain and keep warm. Place the chicken between sheets of wax paper and pound lightly with a mallet to an even thickness. In a shallow container, mix the oil, lemon juice, paprika and pepper. Dip the chicken in the mixture until coated. Heat a no-stick frying pan over medium-high heat. Add the chicken. Cover and cook 8-10 minutes, or until the chicken is opaque. Serve over the noodles.
Makes 4 servings. Each: 6 POINTS
Baked Pears with Vanilla Yogurt and Granola
2 medium pears
1/2 cup apple juice
1 cup water
1 tablespoon honey
3 containers (6 oz) lowfat vanilla yogurt
1/2 cup lowfat granola
mint leaves, optional
Preheat oven to 375. Cut pears in half lengthwise and remove core with a melon baller or small spoon. Place pears, cut side down, in a shallow baking dish just large enough to hold them. Pour apple juice and water over pears; drizzle with honey. Cover pan loosely with foil and bake about 35 minutes or until tender. While pears are baking, place granola in a shallow baking pan or pie plate and toast in oven 10 minutes; set aside. When pears are done, pour baking liquid into a small saucepan and reduce over medium heat until about 1/4 cup syrup remains; set aside to cool. Line a colander with paper towels and place over bowl to catch drips. Pour yogurt into colander and allow to drain about 30 minutes. Divide yogurt among 4 shallow bowls. Place warm pear half, cut side up, over yogurt. Top with toasted granola and drizzle with syrup. Garnish with a mint leaf, if desired.
Makes 4 servings. Each: 4 POINTS
Spicy Chicken and Sausage Soup
1 pkg (20 oz) boneless skinless chicken thighs, cubed
1 can (14.5 oz) diced tomatoes, undrained
1 can (14 oz) chicken broth
1 cup water
1/2 teaspoon red pepper sauce
1/2 lb cooked kielbasa, sliced
1 cup frozen bell pepper and onion stir-fry (from 1-lb bag), thawed
1/2 cup uncooked instant white rice
In 3- to 3-1/2 quart slow cooker, mix chicken, tomatoes, broth, water, and red pepper sauce. Cover; cook on low heat setting 8-10 hours. Stir in kielbasa, stir-fry vegetables and rice. Increase heat setting to high. Cover; cook 10-15 minutes or until rice is tender.
Makes 6 (1-1/3 cup) servings. Each: 7 POINTS
Grandma’s Slow Cooker Chicken Noodle Soup
3/4 lb. boneless skinless chicken thighs, cut into 1” pieces
2 medium stalks celery, sliced (1 cup)
1 large carrot, chopped (3/4 cup)
1 medium onion, chopped (1/2 cup)
1 can (14.5 oz.) diced tomatoes, undrained
1 can (14 oz) chicken broth
1 teaspoon dried thyme leaves
2 cups frozen sweet peas, thawed
1 cup frozen home-style egg noodles (from 12 oz bag)
Spray 10” skillet with Pam; heat over medium heat. Cook chicken in skillet about 5 minutes, stirring frequently, until brown. In a 3-1/2 to 4-quart slow cooker, mix chicken and remaining ingredients except peas and noodles. Cover; cook on low heat setting 6 hours 30 minutes to 7 hours. Stir in peas and noodles. Increase heat setting to high. Cover; cook about 30 minutes or until noodles are tender.
Makes 4 (1-1/2 cup) servings. Each: 6 POINTS
Steak and Pasta Soup
1 lb. boneless beef round steak, cut into 1/2” cubes
1 jar (26 to 28 oz) marinara sauce
2-1/2 cups water
1 package (9 oz) refrigerated cheese-filled ravioli
1/2 cup grated Parmesan cheese
In 3-1/2 to 4 quart slow cooker, mix beef, marinara sauce, and water. Cover; cook on low heat setting 8-10 hours. Stir in ravioli. Increase heat setting to high. Cover; cook 20-30 minutes or until ravioli are tender. Sprinkle individual servings with cheese.
Makes 5 (1-1/2 cup) servings. Each: 8 POINTS
Mushroom Swiss Steak and Gravy
1 large onion, chopped (1 cup)
2 medium carrots, sliced (1 cup)
1 can (4 oz) mushroom pieces and stems, drained
1-1/2 lb boneless beef round steak, cut into serving-size pieces
1/4 teaspoon pepper
1 can (18 oz) Progresso Vegetable Classics creamy mushroom soup
1 can (8 oz) tomato sauce
In 3 to 4-quart slow cooker, layer onion, carrots, mushrooms, and beef. Sprinkle pepper over beef. In medium bowl, mix soup and tomato sauce; pour over beef. Cover; cook on low heat setting 8-10 hours. Place beef on serving platter. With slotted spoon, remove vegetables from cooker and spoon over beef. Stir gravy in cooker with wire whisk to blend. Serve gravy with beef.
Makes 6 servings. Each: 5 POINTS
Creamy Chicken and Wild Rice with Dumplings
1 package Slow Cooker Helper chicken and dumplings
1 lb. boneless skinless chicken breasts
4 cups water
1/2 cup uncooked wild rice
1 can (14 oz) chicken broth
1 can (10.75 oz) condensed cream of chicken soup
1 jar (4.5 oz) Green Giant sliced mushrooms, undrained
1/4 cup water
In 3- to 4-1/2 quart slow cooker, stir uncooked Vegetables and Sauce Mix and remaining ingredients except Bisquick Mix and 1/4 cup water until sauce mix is dissolved. Cover; cook on low heat setting 8-10 hours (or high heat setting 4-5 hours). In small bowl, stir Bisquick Mix and 1/4 cup water until dough forms; set aside. Stir chicken mixture to break up chicken. Drop dumpling mixture by 8-10 spoonfuls onto chicken mixture. Increase heat setting to high. Cover; cook about 20 minutes, without stirring, until dumplings look dry and spring back when touched.
Makes 8 (1-1/4 cup) servings. Each: 6 POINTS
1 1/2 cups cooked turkey breast
1 2.5 oz jar sliced mushrooms, drained
1/2 cup chopped onion
1 cup frozen peas, thawed
1/4 tsp. black pepper
1/3 cup reduced fat cheddar cheese
6 Tbsp. all purpose flour
2 tsp. baking powder
2 tsp. dried parsley flakes
1 cup skim milk
2 eggs
2 Tbsp. fat free mayonnaise
Preheat oven to 400. Spray 4 individual casseroles or (10 oz) custard cups with butter flavored Pam. In a medium bowl, combine turkey, mushrooms, onion, peas, black pepper, and cheddar cheese. Evenly divide mixture among prepared casseroles. In a small bowl, combine flour, baking powder, and parsley flakes. Add skim milk, egg, and mayonnaise. Mix well to combine. Evenly spoon batter over top of casseroles. Bake for 30-35 minutes. Cool on wire rack for 5 minutes.
Serves 4. Each: 5 POINTS
Mexican Turkey Noodle Bake
1 1/3 cups carnation nonfat dry milk powder
1/2 cup water
1 10-3/4 oz Can Healthy Request Cream of Chicken Soup
1 1/2 cups diced cooked turkey breast
1 14-1/2 oz can stew tomatoes, coarsely chopped and undrained
1/4 cup finely chopped onion
1 tsp. Dried parsley flakes
1 tsp. Chili seasoning
1 cup frozen whole kernel corn, thawed
3 cups cooked noodles, rinsed and drained
3/4 cup reduced fat cheddar cheese
Preheat oven 350. Spray a 9x13” baking dish with olive oil Pam. In large bowl, combine dry milk powder, water, and chicken soup. Add turkey, undrained stewed tomatoes, onion, parsley flakes, chili seasoning, and corn. Mix well to combine. Stir in noodles and cheddar cheese. Pour mixture into prepare baking dish. Bake for 30 minutes. Place baking dish on a wire rack and let set for 5 minutes.
Makes 8 servings. Each: 4 POINTS
Apple Cinnamon Muffins
1-1/4 cup oat bran cereal; uncooked
1 cup whole wheat flour
2 tsp ground cinnamon
1 tsp baking powder
3/4 tsp baking soda
1/2 tsp salt
3/4 cup unsweetened applesauce
1 cup apple, peeled, cored, diced
1/2 cup honey
1/2 cup vegetable oil
1 egg
1 tsp pure vanilla extract
Preheat oven to 375. Coat 12 medium-size cups with vegetables oil or line with paper baking cups. In a medium bowl combine oat bran cereal, flour,
cinnamon, baking powder, soda, and salt. In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in apple. Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm.
Makes 12. Each: 3 POINTS
Grilled Chicken with Italian Salsa
Salsa:
2-1/4 cups chopped tomatoes (about 2 medium)
1/2 cup chopped fresh basil
1 tbsp thawed orange juice concentrate
1/2 tsp salt
1/2 tsp minced fresh garlic
1/2 tsp balsamic vinegar
1/4 tsp freshly ground black pepper
Chicken:
1 tbsp chopped fresh oregano
2 tbsp fresh lemon juice
2 tbsp balsamic vinegar
1 tbsp olive oil
1 tbsp Dijon mustard
1 tsp chopped fresh rosemary
1 tsp chopped fresh parsley
1/2 tsp garlic powder
1/2 tsp chopped fresh thyme
1/2 tsp freshly ground black pepper
1/4 tsp salt
4 (6 oz) skinless, boneless chicken breast halves
Cooking spray
To prepare salsa, combine the first 7 ingredients in a medium bowl. Cover and chill 1 hour. To prepare chicken, preheat grill. Combine oregano and next 10 ingredients (through 1/4 teaspoon salt) in a large zip-top plastic bag. Add chicken to bag; seal. Marinate chicken in refrigerator 1 hour, turning occasionally. Remove chicken from bag; discard marinade. Place chicken on grill rack coated with cooking spray; grill 6 minutes on each side or until chicken is done. Serve with salsa.
Serves 4 (1 chicken breast half and 1/2 cup salsa). Each: 6 POINTS
Creamy Italian White Bean Soup
1 tbsp vegetable oil
1 medium onion, finely chopped
1 medium celery stalk, finely chopped
1 garlic clove, minced
2 cans (15- 199 oz each) white kidney beans (cannellini), rinsed and drained
1 can (13 3/4-14 1/2 oz) chicken broth
1/4 tsp coarsely ground black pepper
1/8 tsp dried thyme leaves
10-12 oz fresh spinach
1 tbsp fresh lemon juice
Freshly grated Parmesan cheese, optional
In a 3-quart saucepan, heat oil over medium heat until hot. Add onion and celery and cook 5-8 minutes until tender, stirring occasionally. Add garlic, cook 30 seconds, stirring. Add beans, chicken broth, pepper, thyme and 2 cups water. Heat to boiling over high heat. Reduce heat to low, simmer, uncovered, 15 minutes. Meanwhile, discard tough stems from spinach, thinly slice leaves. With slotted spoon, remove 2 cups bean-and-vegetable mixture from soup, set aside. In blender at low speed, with center part of cover removed to allow steam to escape, blend remaining soup in small batches until smooth. Pour soup into large bowl after each batch. Return soup to saucepan, stir in reserved beans and vegetables. Heat to boiling over high heat, stirring occasionally. Stir in spinach and cook 1 minute or until wilted. Stir in lemon juice and remove from heat. Serve with Parmesan cheese, if you like.
Makes 4 servings. Each: 5 POINTS
Tex-Mex Pasta Salad
1 lb uncooked radiatore pasta (short coiled pasta)
2 tsp olive oil
3 garlic cloves, minced
1-1/2 lb ground turkey
2/3 cup water
1 (1.25 oz) pkg 40%-less-sodium taco seasoning (such as Old El Paso)
2 cups (8 oz) preshredded reduced-fat Mexican blend cheese
2 cups chopped seeded tomato
1 cup chopped bell pepper
1/2 cup chopped fresh cilantro
1/2 cup chopped green onions
1/2 cup sliced ripe olives
1 (15.5 oz) can black beans, rinsed and drained
2 tbsp fresh lime juice
1/2 tsp salt
1/4 tsp ground cumin
1 (8 oz) container reduced-fat sour cream
Salsa (optional)
Cook pasta according to package directions, omitting salt and fat. Drain and rinse with cold water. Drain; set aside. Heat oil in a large nonstick skillet over medium-high heat. Add garlic; saute 1 minute. Add turkey; cook until browned, stirring to crumble. Stir in water and taco seasoning; bring to a boil. Reduce heat, and simmer 4 minutes or until liquid almost evaporates and the turkey is done, stirring frequently. Remove from heat; cool slightly. Combine pasta, turkey mixture, reduced-fat cheese, and next 6 ingredients (through beans) in a large bowl. Combine lime juice, salt, cumin, and sour cream, stirring until well blended. Pour over pasta mixture; toss gently to coat. Serve with salsa, if desired.
Serves 12 (about 1-1/3 cups). Each: 7 POINTS
Beef Pot Roast (in Pot, Oven or Slow Cooker)
1 boneless beef pot roast (chuck, shoulder or round), 2-1/2 lb cut to fit pot or crock, as needed
Salt and pepper, to taste
2 tbsp cooking oil
1-1/4 cups water, divided
1 tbsp Worcestershire sauce
1 tsp instant beef bullion
1 tsp dried basil, crushed
12 oz new potatoes or 2 medium sweet potatoes
1 lb carrots or 6 medium parsnips, peeled, cut into 2-inch pieces
2 onions, cut into wedges
2 ribs celery, bias-cut to 1-inch
1/4 cup all-purpose flour
Trim fat from meat. Brown meat on all sides in hot oil in a 4- to 6-quart Dutch oven. Drain fat. Mix 3/4 cup of the water, Worcestershire, bouillon, basil and salt. Pour over roast. Bring to a boil. Reduce heat and simmer, covered, 1 hour. Peel a strip of skin at center of each new potato or peel and quarter sweet potatoes. Add the potatoes, carrots, onions and celery to pot. Return to a boil. Reduce heat. Simmer covered, until tender, 45-60 minutes. Add water as needed. Transfer meat and vegetables to platter. Reserve juices. To prepare the gravy, measure juices, skim off fat, and add enough water to make 1-1/2 cups. Return to Dutch oven. In a small bowl, stir the 1/2 cup water into the flour. Stir in pan juices. Cook, stirring, on medium heat until thickened, then 1 minute more. Season to taste. Serve with pot roast.
For oven cooking: Follow Step 1. Bake, covered, for 1 hour at 325 degrees. Prepare potatoes as directed. Add vegetables to meat. Bake, covered, to tender, 45 to 60 minutes. Make gravy.
For slow-cooker cooking: Trim fat from meat. Slice vegetables into a 4- to 5-quart crockery cooker. Put meat on top. Mix the 3/4 cup water, Worcestershire, bouillon, basil and salt and add to cooker. Cover and cook on Low for 10 to 12 hours or on High for 5 to 6 hours. Prepare gravy as above.
Serves 8. Each: 6 POINTS
Teriyaki Chicken
1 lb boneless, skinless chicken breast halves
1/2 cup teriyaki sauce
1 tbsp sesame seeds
1 tbsp butter
Heat oven to 350. Put the chicken on a greased, shallow baking sheet and drizzle with teriyaki sauce. Turn the breast over and over to coat it with sauce. Sprinkle the top with sesame seeds, and bake 20 minutes, or until cooked through (larger chicken breasts will need to bake longer). Turn them over halfway through cooking. Pan sauce: Pour pan juices into a small saucepan or skillet, and boil rapidly to reduce by half. Add a tablespoon of butter, and beat with a fork or whisk to blend. Pour over chicken.
Serves 4. Each: 5 POINTS
Chicken and Vegetable Stew
1 (32 oz) container fat-free chicken broth
4 skinned, bone-in chicken breast halves (about 2-1/4 lb)
1 medium onion, chopped
2 celery ribs, chopped
1 (14 oz) pkg frozen white corn
1 (16 oz) pkg frozen baby lima beans
1 (14-1/2 oz) can crushed tomatoes
1/3 cup ketchup
1/4 cup chopped country ham
1 tbsp sugar
3 tbsp red wine vinegar
1 tsp Worcestershire sauce
1/2 to 1 tsp hot sauce
1 tsp dried marjoram
Bring broth to a boil in a Dutch oven over medium-high heat. Add chicken, onion and celery, and return to a boil. Reduce heat and simmer 30 minutes or until chicken is tender. Remove chicken from pan, and let cool slightly. Remove chicken from bones, discarding bones; shred chicken. Add corn, lima beans, tomatoes, ketchup, ham, sugar, vinegar, Worcestershire sauce, hot sauce, marjoram and chicken to Dutch oven. Bring to a boil; reduce heat, and simmer, stirring occasionally, 30 minutes or until beans are tender.
Serves 8 (1-1/4-cup). Each: 6 POINTS
Cheddar Chicken Breasts
4 small 4 oz boneless, skinless, chicken breasts
4 1-oz slices reduced fat cheddar cheese
2 cups crushed corn flakes cereal
Salt and pepper to taste
1 teaspoon dried parsley flakes
1/2 cup skim milk
Cut a 2” long slit 1/2 way through each breast along the thickest side. Place 1 piece of cheese into each chicken breast and secure the opening with wooden picks. Combine cereal and seasoning. Dip chicken into milk then generously roll in cereal mixture to cover completely. Place chicken breasts in a baking dish sprayed with Pam. Bake at 375 for 40 minutes or until no longer pink.
Makes 4 servings. Each: 5 POINTS
Lemon Chicken with Noodles
8 oz medium no-yolk egg noodles
1 tablespoon lemon juice
4 boneless, skinless chicken breast halves (about 1 pound total)
1 teaspoon paprika
1/4 teaspoon ground black pepper
1 tablespoon olive oil
Cook the noodles in a large pot of boiling water for 8 minutes, or until just tender. Drain and keep warm. Place the chicken between sheets of wax paper and pound lightly with a mallet to an even thickness. In a shallow container, mix the oil, lemon juice, paprika and pepper. Dip the chicken in the mixture until coated. Heat a no-stick frying pan over medium-high heat. Add the chicken. Cover and cook 8-10 minutes, or until the chicken is opaque. Serve over the noodles.
Makes 4 servings. Each: 6 POINTS
Baked Pears with Vanilla Yogurt and Granola
2 medium pears
1/2 cup apple juice
1 cup water
1 tablespoon honey
3 containers (6 oz) lowfat vanilla yogurt
1/2 cup lowfat granola
mint leaves, optional
Preheat oven to 375. Cut pears in half lengthwise and remove core with a melon baller or small spoon. Place pears, cut side down, in a shallow baking dish just large enough to hold them. Pour apple juice and water over pears; drizzle with honey. Cover pan loosely with foil and bake about 35 minutes or until tender. While pears are baking, place granola in a shallow baking pan or pie plate and toast in oven 10 minutes; set aside. When pears are done, pour baking liquid into a small saucepan and reduce over medium heat until about 1/4 cup syrup remains; set aside to cool. Line a colander with paper towels and place over bowl to catch drips. Pour yogurt into colander and allow to drain about 30 minutes. Divide yogurt among 4 shallow bowls. Place warm pear half, cut side up, over yogurt. Top with toasted granola and drizzle with syrup. Garnish with a mint leaf, if desired.
Makes 4 servings. Each: 4 POINTS
Spicy Chicken and Sausage Soup
1 pkg (20 oz) boneless skinless chicken thighs, cubed
1 can (14.5 oz) diced tomatoes, undrained
1 can (14 oz) chicken broth
1 cup water
1/2 teaspoon red pepper sauce
1/2 lb cooked kielbasa, sliced
1 cup frozen bell pepper and onion stir-fry (from 1-lb bag), thawed
1/2 cup uncooked instant white rice
In 3- to 3-1/2 quart slow cooker, mix chicken, tomatoes, broth, water, and red pepper sauce. Cover; cook on low heat setting 8-10 hours. Stir in kielbasa, stir-fry vegetables and rice. Increase heat setting to high. Cover; cook 10-15 minutes or until rice is tender.
Makes 6 (1-1/3 cup) servings. Each: 7 POINTS
Grandma’s Slow Cooker Chicken Noodle Soup
3/4 lb. boneless skinless chicken thighs, cut into 1” pieces
2 medium stalks celery, sliced (1 cup)
1 large carrot, chopped (3/4 cup)
1 medium onion, chopped (1/2 cup)
1 can (14.5 oz.) diced tomatoes, undrained
1 can (14 oz) chicken broth
1 teaspoon dried thyme leaves
2 cups frozen sweet peas, thawed
1 cup frozen home-style egg noodles (from 12 oz bag)
Spray 10” skillet with Pam; heat over medium heat. Cook chicken in skillet about 5 minutes, stirring frequently, until brown. In a 3-1/2 to 4-quart slow cooker, mix chicken and remaining ingredients except peas and noodles. Cover; cook on low heat setting 6 hours 30 minutes to 7 hours. Stir in peas and noodles. Increase heat setting to high. Cover; cook about 30 minutes or until noodles are tender.
Makes 4 (1-1/2 cup) servings. Each: 6 POINTS
Steak and Pasta Soup
1 lb. boneless beef round steak, cut into 1/2” cubes
1 jar (26 to 28 oz) marinara sauce
2-1/2 cups water
1 package (9 oz) refrigerated cheese-filled ravioli
1/2 cup grated Parmesan cheese
In 3-1/2 to 4 quart slow cooker, mix beef, marinara sauce, and water. Cover; cook on low heat setting 8-10 hours. Stir in ravioli. Increase heat setting to high. Cover; cook 20-30 minutes or until ravioli are tender. Sprinkle individual servings with cheese.
Makes 5 (1-1/2 cup) servings. Each: 8 POINTS
Mushroom Swiss Steak and Gravy
1 large onion, chopped (1 cup)
2 medium carrots, sliced (1 cup)
1 can (4 oz) mushroom pieces and stems, drained
1-1/2 lb boneless beef round steak, cut into serving-size pieces
1/4 teaspoon pepper
1 can (18 oz) Progresso Vegetable Classics creamy mushroom soup
1 can (8 oz) tomato sauce
In 3 to 4-quart slow cooker, layer onion, carrots, mushrooms, and beef. Sprinkle pepper over beef. In medium bowl, mix soup and tomato sauce; pour over beef. Cover; cook on low heat setting 8-10 hours. Place beef on serving platter. With slotted spoon, remove vegetables from cooker and spoon over beef. Stir gravy in cooker with wire whisk to blend. Serve gravy with beef.
Makes 6 servings. Each: 5 POINTS
Creamy Chicken and Wild Rice with Dumplings
1 package Slow Cooker Helper chicken and dumplings
1 lb. boneless skinless chicken breasts
4 cups water
1/2 cup uncooked wild rice
1 can (14 oz) chicken broth
1 can (10.75 oz) condensed cream of chicken soup
1 jar (4.5 oz) Green Giant sliced mushrooms, undrained
1/4 cup water
In 3- to 4-1/2 quart slow cooker, stir uncooked Vegetables and Sauce Mix and remaining ingredients except Bisquick Mix and 1/4 cup water until sauce mix is dissolved. Cover; cook on low heat setting 8-10 hours (or high heat setting 4-5 hours). In small bowl, stir Bisquick Mix and 1/4 cup water until dough forms; set aside. Stir chicken mixture to break up chicken. Drop dumpling mixture by 8-10 spoonfuls onto chicken mixture. Increase heat setting to high. Cover; cook about 20 minutes, without stirring, until dumplings look dry and spring back when touched.
Makes 8 (1-1/4 cup) servings. Each: 6 POINTS
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