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