RECIPES - February 18th

Chicken, Rice, and Walnut Casserole (Core if you let out the walnuts)



2 tablespoons olive oil

2 onions, minced

8 cups brown rice, cooked

1-1/2 cups cheddar cheese, shredded

1/2 cup Parmesan cheese, grated

4 large eggs, lightly beaten

1 cup fat-free chicken broth

2 cloves garlic, minced

1 teaspoon dried sage

1/2 teaspoon cayenne

Pinch of salt and pepper

1/2 cup walnuts (skip if on core)

1 cup fresh parsley, chopped

3 cups cooked chicken, cut in bite-size pieces



Preheat oven to 350. Saute onions in olive oil until translucent. Combine onion with all remaining ingredients except walnuts and 1/4 cup cheddar cheese. Transfer to sprayed 2-quart baking dish. Top with walnuts and remaining cheese. Bake for 30-40 minutes or until top is golden.

Makes 10 servings. Each: Flex: 7 POINTS // Core: 0 (if you let out the walnuts and use fat-free cheeses)



Sweet Potato Salad with Pineapple and Jalapeno



2 pounds sweet potatoes, peeled and cut into 1“ pieces

1/2 medium pineapple, cored and cubed (about 2 cups)

1/4 medium jalapeno pepper, finely minced (about 2 teaspoons)

2-1/2 tablespoons basil, fresh, chopped

2 teaspoons olive oil

4 teaspoons soy sauce

1/4 cup diet ginger ale



Steam potatoes until tender but mushy, about 12-15 minutes; cool to room temperature. Place potatoes in a medium bowl; add pineapple. Combine remaining ingredients in a cup; mix well. Pour dressing over potato mixture and toss to coat.

Makes 6 (1 cup) servings. Each: 3 POINTS



Simple Cabbage Sausage Soup



1 tablespoon olive oil

1 medium onion, chopped (or 1 cup frozen chopped onions)

1 tablespoon minced garlic

1 (16 oz) package shredded cabbage and carrots (coleslaw mix)

1 (15 oz) can red or pinto beans

1 (14.5 oz) can diced tomatoes

8 oz. low-fat kielbasa or other Polish sausage, chopped

1 (14.5 oz) can chicken or beef broth (low sodium)

2 cups water

1 teaspoon pepper



Heat olive oil in a large soup pot. Add onions and sauté for 1-2 minutes or until slightly transparent. Add garlic, cabbage, beans, tomatoes, smoked sausage, broth, water, and pepper. Heat on medium-high heat until mixture comes to a boil. Reduce heat and simmer for about 30 minutes or until vegetables are tender.

Makes 8 servings. Each: 3 POINTS



Pimento-Cheese Spread



1 (8 oz) bag shredded fat-free sharp cheddar cheese

1/2 cup shredded extra sharp cheddar cheese

1/2 cup fat-free mayonnaise

2 (4 oz) jars diced pimento, drained

1/4 cup minced sweet onion

2 tablespoons light cream cheese

1 teaspoon Worcestershire sauce



Blend all the ingredients in a medium bowl with a spatula. Cover and refrigerate at least 1 hour or up to 5 days to allow the flavors to blend.

Serving size: 2 tablespoons = 1 POINT



Easy Cornbread Stuffing



1 (14 oz) bag cornbread stuffing mix

2 oz. cooked turkey breakfast sausage, crumbled

2 large celery stalks, chopped

1 large onion, finely chopped

2 teaspoons poultry seasoning

3 cups reduced-sodium chicken broth

1/4 cup water (if baking separately)



(1) If baking the stuffing separately, preheat the oven to 350. Spray a 2-quart baking dish with Pam. If stuffing a bird, prepare the stuffing just before roasting the bird. (2) Combine the stuffing mix, sausage, celery, onion, and poultry seasoning in a large bowl. Stir in the broth, 1 cup at a time, until mixture is well moistened. Let stand 10 minutes. (3) Place the stuffing in the dish and sprinkle with the water if baking separately. Cover with foil and bake 30 minutes; remove foil and continue baking until the edges become browned and crisp, about 15 minutes more. (Tip: To make stuffing ahead, prepare through step 2. Cover and refrigerate overnight. Return to room temperature before baking.

Makes 12 (2/3 cup) servings. Each: 3 POINTS



Cornbread



1 cup uncooked cornmeal

3/4 cup fat-free skim milk

2 teaspoons baking powder

1 egg

3/4 teaspoon table salt

1 teaspoon olive oil

1/2 cup unsweetened applesauce

1/2 cup Splenda



Beat egg and add to milk, then add to cornmeal. Add other ingredients and stir just until moistened. Splenda is optional. Pour into a sprayed 8x8” pan and bake 20-35 minutes in a 425 oven.

Makes 8 servings. Each: 2 POINTS



Pepsi Pot Roast



3 lb. pot roast, any kind of roast will do

1 package dry onion soup mix

2 cans 98% fat-free cream of mushroom soup

2 16 oz. bottles of Diet Coke



Put the roast in the crockpot. Mix all the other ingredients in a large bowl and then pour over the roast. Cook on high for 6 hours. Serve it over brown rice.

Makes 12 servings. Each: 4 POINTS without the rice; 8 POINTS with a cup of it.



Impossibly Easy Pumpkin Pie



1 cup canned pumpkin

1/2 cup reduced-fat Bisquick mix

1/2 cup Splenda

1 cup fat-free evaporated milk

1 tablespoon butter or margarine, softened

1-1/2 teaspoons pumpkin pie spice

1 teaspoon vanilla

1 whole egg

1/4 cup Egg Beaters

Whipped topping, if desired



Heat oven to 350. Spray a 9” pie plate. Stir all ingredients except whipped topping until blended. Pour into the pie plate. Bake 35-40 minutes or until knife inserted in center comes out clean. Cool 30 minutes. Refrigerate about 3 hours or until chilled. Serve with whipped topping. Store covered in refrigerator.

Makes 8 servings. Each: 2 POINTS



Pumpkin Fluff



1 small can solid pumpkin (not the pie filling)

1 package sugar-free, fat-free instant butterscotch pudding

1 package sugar-free, fat-free instant vanilla pudding

2 cups skim milk

1 tablespoon pumpkin pie spice



Mix milk and pudding. Add pumpkin and spice. Pour into six 1-cup serving cups. Chill.

Makes 6 servings. Each: 3 POINTS



Frosted Banana Bread Muffins

Cook spray
3 Tbsp vegetable oil
2/3 cup unpacked brown sugar
3 large banana(s), or 4 medium, mashed
2 tsp lemon peel, grated
1 large egg(s)
1 large egg white(s)
2 cup all-purpose flour
1 1/2 tsp baking powder
1 tsp ground cinnamon
1/2 tsp table salt
1/3 cup buttermilk
1/2 cup golden seedless raisins
1/3 cup powdered sugar
1 Tbsp fresh lemon juice

Preheat oven to 350. Coat 24 mini muffin tins with cooking spray. Blend together oil and brown sugar. Beat in bananas, lemon zest, egg and egg white. In a separate bowl, whisk together flour, baking powder, cinnamon and salt. Gently stir half the flour mixture into banana mixture; stir in buttermilk, remaining flour mixture and raisins. Divide batter among muffin pans. Bake until a toothpick inserted into center comes out clean, about 10-12 minutes. Let cool in pans for 10 minutes before inverting onto a rack to cool completely. To make frosting, blend powdered sugar and lemon juice together. Drizzle over cooled muffins.
Makes 24 mini muffins. Each: 2 POINTS


Pierogi Lasagna

2 cups skim milk
2 cups (4 1/2 oz) instant potato flakes
1/4 cup Land O Lakes no-fat sour cream
1 cup (one 8-oz can) sauerkraut, well drained
1 teas dried parsley flakes
1/2 cup (one 2.5 oz jar) sliced mushrooms, drained
1 1/2 cups chopped onion
6 (3/4 oz) lasagna noodles, cooked and drained
1 1/2 cups (6 oz) shredded Kraft reduced-fat Cheddar cheese

Preheat oven to 350 degrees. Spray an 8-by-12” baking dish with butter-flavored Pam. In a large saucepan, heat skim milk, until hot but not boiling. Remove from heat. Stir in potato flakes, using a fork. Fold in sour cream. Add sauerkraut, parsley flakes, and mushrooms. Mix well to combine. Set aside. Meanwhile, in a large skillet sprayed with butter-flavored Pam, saute onion until tender. Place 3 lasagna noodles in bottom of prepared baking dish. Evenly sprinkle half of potato mixture over noodles. Sprinkle half of onion and half of Cheddar cheese on top. Repeat layers. Cover and bake for 20 minutes. Uncover and continue baking for 10 minutes. Place baking dish on a wire rack and let set for 5 minutes.
Makes 6 servings. Each: 5 POINTS


Sparkling Cranberry Punch

2 cups (about) Sherbet -- softened
1/2 cup lemon juice
2 cups orange juice
3/4 cup sugar
1 1/2 quarts cranberry juice blend
7 cups Ginger Ale

In a large bowl, stir together softened sherbet, lemon juice, orange juice, sugar, and cranberry juice. Refrigerate at least 2 hours or up to 5 hours. Before serving, pour mixture into a punch bowl. Stir in ginger ale. Add extra scoops of sherbet to float on top of punch.
Makes 30 servings. Each: 2 POINTS

Kashi Friendly Muffins

1 cup whole wheat flour
2 teaspoon baking powder
1/2 teaspoon salt
1 3/4 cups Kashi Good Friends or GoLean Cereal
3/4 cup skim milk
1/4 cup honey
2 egg whites
1/4 cup unsweetened applesauce
1 medium ripe banana -- mashed
Non stick cooking spray

Preheat oven to 400. In a small bowl, stir together flour, baking powder and salt. Set aside. In a large mixing bowl, combine cereal and milk; let stand for 2-3 minutes. Add the honey and egg whites and beat well. Stir in applesauce and banana. Add flour mixture and mix ONLY until dry ingredients are moistened {over mixing will cause rubbery muffins}. Fill sprayed muffin tins. Bake for 20-25 minutes or until lightly browned.
Each muffin = 2 POINTS

Apple Bran Muffins

1 cup flour
1 1/2 tsp. soda
1 1/2 tsp. baking powder
1/4 tsp. salt
1/2 tsp. cinnamon
1 1/4 cups skim milk
1/3 cup brown sugar
1/4 cup Splenda
1/2 cup eggbeaters
1 tsp. vanilla
1/2 cup applesauce
2 cups All-Bran

Preheat over at 400 degrees. Mix together, spray muffin tin with Pam. Bake at 400 degrees for 18-20 minutes.
Makes 12 muffins. Each: 2 POINTS

Spinach and Cheese Stuffed Chicken

2 egg whites, lightly beaten
2 tsp. cold water
1/4 cup plain breadcrumbs
4 (5 oz) chicken breast, skinless/boneless
1 (10 oz) pkg frozen spinach (chopped, thawed, squeezed dry)
10 oz reduced fat Swiss cheese slice, cut in half
16 slices thin sliced turkey pepperoni

Preheat oven to 425. Spray baking sheet with Pam. Whisk together water and egg whites in bowl; place crumbs in separate bowl. Lightly pound chicken to 1/4” thickness. Top each chicken with 1/4 spinach, 1-1/2 slices of cheese and 4 slices of pepperoni. Roll each up. Dip chicken in egg mix; then in crumbs. Place seam side down on baking sheet. Lightly spray chicken with Pam. Bake until chicken is cooked and crust is golden, about 25 minutes.
Makes 4 servings. Each: 6 POINTS

No-Bake Cookies

2 cups Splenda
2 cups Quaker Oats -- old fashioned
1 packet sugar free hot cocoa mix
6 Tbsp applesauce
1 tsp vanilla
2 Tbsp Margarine
1/2 cup reduced fat peanut butter
1/2 cup skim milk

Combine milk, applesauce, cocoa mix, margarine and vanilla. Boil for 2 minutes in saucepan. Remove from heat and add peanut butter and oats. Spread it on wax paper and let set overnight, cut and serve.
Makes 20 servings = 1 point each


Chicken or Tuna Noodle Casserole

4 oz frozen chopped onions
1 cup 1% low fat milk
10 oz Campbell's Healthy Request Cream of Mushroom Soup
3 cups uncooked egg noodles (cook and drain)
1 1/4 cup frozen green peas
1 Tbsp fresh lemon juice
1/4 tsp table salt
1/4 tsp black pepper
2 oz canned pimento
8 fat-free crackers
2 Tbsp Kraft reduced fat Parmesan-style grated topping
12 oz canned chicken (or tuna)

Preheat oven to 450. Saute onions in a little butter. Add milk and soup. Cook 3 minutes. Stir constantly. Add noodles, peas, lemon juice, salt, pepper, and pimento. Pour into sprayed pan. Combine cracker crumbs & parmesan cheese; Sprinkle on top. Bake for 15 minutes
Makes 4 (1-1/2 cup) servings. Each: 7 POINTS



Apple Pork Chops

6 - 4 oz. pork chops
20 oz. can of apple pie filling
1 package of Stove Top Stuffing prepared without margarine

Place raw pork chops in 9X13” pan. Season chops with any seasonings you like. Top each chop with apple pie mixture. Next, top with the stuffing mixture. Bake at 400 for 20-30 minutes or until pork is cooked.
Makes 6 servings. Each: 7 POINTS