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
Tuesday, March 20, 2007
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!!
RECIPES - March 3rd (Tried a Recipe?? Tell us about it!)
Easy Baked Lemon Chicken (Core)
3 tbsp lemon juice
1 tsp fresh lemon zest
1tsp finely chopped onion
1/4 tsp paprika
2 tbsp olive oil
Dash of salt
Fresh ground pepper
2 whole boneless, skinless chicken breasts halved
In a small bowl, combine all ingredients except chicken. Place chicken in a shallow baking dish and pour lemon mixture over it. Bake in a 400-degree
oven for 45 minutes until chicken is tender. Transfer chicken to a serving platter, spoon juices over it, and serve.
Makes 4 servings. Each: 4 POINTS on Flex // 0 POINTS on Core
Cherry Fluff
1 carton (8 oz) frozen reduced-fat whipped topping, thawed
1 can (20 oz) crushed unsweetened pineapple, drained
1 can (21 oz) cherry pie filling
1 can (14 oz) fat-free sweetened condensed milk
1/2 cup flaked coconut
1/4 cup chopped pecans
Combine all ingredients in a large bowl; mix well. Chill overnight.
Makes 12 (2/3 cup) servings. Each: 5 POINTS
Crunchy Broccoli Salad
3-3/4 cups chopped fresh broccoli
1/4 cup chopped red onion
1/2 cup raisins
1/3 cup chopped walnuts
2 tablespoons bacon bits
2/3 cup light mayonnaise
2 tablespoons skim milk
3 packages Equal sweetener
1 tablespoon vinegar
In a large bowl, combine broccoli, onion, raisins, walnuts, and bacon bits. In a small bowl, combine mayonnaise, milk, Equal, and vinegar. Add mixture to broccoli mixture. Mix gently to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.
Makes 8 (1/2 cup) servings. Each: 3 POINTS
Butter Pecan Layer Pie
1 (6 oz) Keebler graham cracker pie crust
1 (4 serving) pkg sugar-free instant butterscotch pudding mix
2/3 cup nonfat dry milk powder
1 1/4 cup water
3/4 oz (3 tablespoons) chopped pecans
1 (8 oz) pkg fat-free cream cheese
Sugar substitute to equal 2 Tablespoons sugar
3/4 cup Cool Whip Lite
1 teaspoon vanilla extract
In a medium bowl combine dry pudding mix and dry milk powder. Add water. Mix well using a wire whisk. Stir in 2 Tablespoons chopped pecans. Pour into pie crust. In a medium bowl stir cream cheese with a spoon until soft. Add sugar substitute, Cool Whip Lite and vanilla extract. Mix gently to combine. Spread evenly over butterscotch layer. Sprinkle remaining 1 Tablespoon chopped pecans evenly over top.
Makes 8 servings. Each: 4 POINTS
Chicken Spaghetti
8 oz cooked chicken
3 cups cooked spaghetti - 4 1/2 oz dry
3 oz Velveeta Light
4 1/2 oz chopped green chiles
1 cup 98% fat free Cream of Mushroom Soup
1/2 cup chopped onion
1/2 cup bell pepper - cooked with spaghetti
Mix Velveeta with soup and chiles and heat through. The cheese will melt without sticking. Add remaining ingredients. Pour into sprayed 13x0" dish, cover with foil, and cook until heated thoroughly approximately 10 minutes at 450 degrees. Serve immediately.
Makes 6 servings. Each: 5 POINTS
Stuffed Green Pepper Soup
1/2 lb ground round
2 cups chopped green bell pepper
1 cup chopped onion
1/4 tsp black pepper
1 (14 oz) can less-sodium beef broth
1 (14-1/2 oz) can diced tomatoes, undrained
1 (10-3/4 oz) can tomato soup, undiluted
1-1/2 cups hot cooked white rice
Heat a small Dutch oven over medium-high heat. Add beef; cook 3 minutes or until browned, stirring to crumble. Add chopped green bell pepper and onion; cook 8 minutes or until vegetables are tender. Stir in black pepper, less-sodium beef broth, diced tomatoes, and tomato soup; bring to a boil. Reduce heat, and simmer 45 minutes. Spoon 1/4 cup hot cooked white rice into each of 6 bowls; top with 1 cup soup.
Makes 6 servings. Each: 4 POINTS
Oven-Roasted Potatoes with Rosemary (Core)
2 pounds new potatoes -- sliced into chunks
3 teaspoons olive oil
1/2 teaspoon dried rosemary -- crumbled
1/2 teaspoon salt
1/2 teaspoon black pepper
Heat oven to 375. Combine all ingredients and mix well. Spread on a shallow baking sheet coated with cooking spray and roast until tender, about 45 minutes.
Makes 6 servings. Each: 3 POINTS on Flex // 0 points on Core
Barbecued Pork Sandwiches
Nonstick cooking spray
1 medium onion, chopped (1/2 cup)
2 cloves garlic, minced
2/3 cup water
1/2 of a 6-oz can (1/3 cup) tomato paste
2 tablespoons red wine vinegar
1 tablespoon brown sugar
1 1/2 teaspoons chili powder
1 teaspoon dried oregano, crushed
1 teaspoon Worcestershire sauce
12 ounces pork tenderloin
1/4 teaspoon salt
1 medium green sweet pepper, chopped (3/4 cup)
6 whole wheat hamburger buns, split and toasted
For sauce, lightly coat a small saucepan with cooking spray. Heat saucepan over medium heat. Add onion and garlic; cook and stir about 5 minutes or until onion is tender. Stir in water, tomato paste, vinegar, brown sugar, chili powder, oregano, and Worcestershire sauce. Bring to boiling; reduce heat. Simmer, uncovered, about 10 minutes or until sauce is the desired consistency, stirring occasionally. Meanwhile, trim any fat from meat. Cut meat into bite-sized strips. Lightly coat a large skillet with cooking spray. Heat skillet over medium-high heat. Add meat and sprinkle with salt. Cook and stir for 2 to 3 minutes or until meat is slightly pink in center. Stir in the sauce and sweet pepper; heat through. Serve the meat mixture in toasted buns. Note: If you're short on time, make the sauce ahead and store it in the refrigerator for up to 3 days.
Makes 6 servings. Each: 5 POINTS
Beef Steak and Onions
1/4 cup Dijon-style, brown, or prepared mustard
1 tablespoon honey
1 1/2 teaspoons snipped fresh thyme or 1/2 teaspoon dried thyme, crushed
1/8 teaspoon black pepper
1 clove garlic, minced
12 ounces boneless beef top loin steak, cut 1" thick
2 medium onions, cut into 1/2" sliced
For glaze, in a small bowl stir together mustard, honey, thyme, black pepper and garlic. Set aside. Trim fat from steak. Place steak and onion slices on the rack of an uncovered grill directly over medium coals. Grill for 11-15 minutes for medium rare or 14-18 minutes for medium, turning once. Brush steak and onions with glaze just before turning; generously brush with remaining glaze during the last half of grilling. To serve, thinly sliced steak across the grain. Serve the steak slices with glazed onion slices. Broiler Method: Place steak and onion slices on the unheated rack of a broiler pan. Broil 3-4" from the heat for 12-14 minutes for medium rare or 15-18 minutes for medium, turning once. Brush steak and onions with glaze just before turning and generously brush with remaining glaze the last half of broiling.
Makes 4 servings. Each: 4 POINTS
Beef and Barley-Stuffed Peppers
3 large yellow, orange, red, and/or green sweet peppers
1 pound lean ground beef
1/3 cup sliced green onions
1 cup cooked, regular or quick-cooking barley
1 cup bottled chunky salsa
1/3 cup shredded carrot
1/4 teaspoon ground cumin
3/4 cup shredded Monterey Jack cheese (3 oz)
Preheat oven to 350. Halve sweet peppers lengthwise; remove stems, seeds, and membranes. In a large Dutch oven cook pepper halves in a large amount of boiling water for 3-5 minutes or just until tender. Invert pepper halves over paper towels to drain. In a large skillet, cook ground beef and green onions about 5 minutes or until meat is brown. Drain fat. Stir in barley, salsa, carrot, and cumin. Stir in 1/2 cup of the cheese. Spoon the meat mixture into pepper halves. Place in a 3-quart rectangular baking dish. Bake peppers, covered, in a 350 oven for 25 minutes. Sprinkle with the remaining cheese. Bake, uncovered, about 5 minutes more or until meat mixture is heated through and cheese is melted. Make-Ahead Tip: Cook peppers in boiling water as directed. Cover and chill for up to 24 hours.
Makes 6 servings. Each: 5 POINTS
Chicken Pot Pie
Serving size 1 slice, Total Servings: 8
1 can (10-3/4 ounces) condensed cream of chicken soup
1/4 cup fat-free milk
3 cups cubed, cooked chicken breast
1 package (16 ounces) frozen peas and carrots, thawed and drained
1/2 teaspoon black pepper
1 refrigerated folded pie crust (from a 15-oz package)
Preheat the oven to 425. In a large bowl, combine the soup, milk, chicken, and peas and carrots; mix well. Pour the filling mixture into a 9" deep-dish pie plate. Cover with the pie crust, pressing against the pie plate to seal, and flute, if desired. Make several slits in the crust to create steam vents. Place pie on a rimmed baking sheet and bake for 40 to 45 minutes, or until heated through and the crust is golden. Let sit for 5 minutes then cut into wedges and serve. Note: To give your crust a nice golden brown color, lightly coat it with nonstick cooking spray before baking.
Makes 8 servings. Each: 6 POINTS
3 tbsp lemon juice
1 tsp fresh lemon zest
1tsp finely chopped onion
1/4 tsp paprika
2 tbsp olive oil
Dash of salt
Fresh ground pepper
2 whole boneless, skinless chicken breasts halved
In a small bowl, combine all ingredients except chicken. Place chicken in a shallow baking dish and pour lemon mixture over it. Bake in a 400-degree
oven for 45 minutes until chicken is tender. Transfer chicken to a serving platter, spoon juices over it, and serve.
Makes 4 servings. Each: 4 POINTS on Flex // 0 POINTS on Core
Cherry Fluff
1 carton (8 oz) frozen reduced-fat whipped topping, thawed
1 can (20 oz) crushed unsweetened pineapple, drained
1 can (21 oz) cherry pie filling
1 can (14 oz) fat-free sweetened condensed milk
1/2 cup flaked coconut
1/4 cup chopped pecans
Combine all ingredients in a large bowl; mix well. Chill overnight.
Makes 12 (2/3 cup) servings. Each: 5 POINTS
Crunchy Broccoli Salad
3-3/4 cups chopped fresh broccoli
1/4 cup chopped red onion
1/2 cup raisins
1/3 cup chopped walnuts
2 tablespoons bacon bits
2/3 cup light mayonnaise
2 tablespoons skim milk
3 packages Equal sweetener
1 tablespoon vinegar
In a large bowl, combine broccoli, onion, raisins, walnuts, and bacon bits. In a small bowl, combine mayonnaise, milk, Equal, and vinegar. Add mixture to broccoli mixture. Mix gently to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.
Makes 8 (1/2 cup) servings. Each: 3 POINTS
Butter Pecan Layer Pie
1 (6 oz) Keebler graham cracker pie crust
1 (4 serving) pkg sugar-free instant butterscotch pudding mix
2/3 cup nonfat dry milk powder
1 1/4 cup water
3/4 oz (3 tablespoons) chopped pecans
1 (8 oz) pkg fat-free cream cheese
Sugar substitute to equal 2 Tablespoons sugar
3/4 cup Cool Whip Lite
1 teaspoon vanilla extract
In a medium bowl combine dry pudding mix and dry milk powder. Add water. Mix well using a wire whisk. Stir in 2 Tablespoons chopped pecans. Pour into pie crust. In a medium bowl stir cream cheese with a spoon until soft. Add sugar substitute, Cool Whip Lite and vanilla extract. Mix gently to combine. Spread evenly over butterscotch layer. Sprinkle remaining 1 Tablespoon chopped pecans evenly over top.
Makes 8 servings. Each: 4 POINTS
Chicken Spaghetti
8 oz cooked chicken
3 cups cooked spaghetti - 4 1/2 oz dry
3 oz Velveeta Light
4 1/2 oz chopped green chiles
1 cup 98% fat free Cream of Mushroom Soup
1/2 cup chopped onion
1/2 cup bell pepper - cooked with spaghetti
Mix Velveeta with soup and chiles and heat through. The cheese will melt without sticking. Add remaining ingredients. Pour into sprayed 13x0" dish, cover with foil, and cook until heated thoroughly approximately 10 minutes at 450 degrees. Serve immediately.
Makes 6 servings. Each: 5 POINTS
Stuffed Green Pepper Soup
1/2 lb ground round
2 cups chopped green bell pepper
1 cup chopped onion
1/4 tsp black pepper
1 (14 oz) can less-sodium beef broth
1 (14-1/2 oz) can diced tomatoes, undrained
1 (10-3/4 oz) can tomato soup, undiluted
1-1/2 cups hot cooked white rice
Heat a small Dutch oven over medium-high heat. Add beef; cook 3 minutes or until browned, stirring to crumble. Add chopped green bell pepper and onion; cook 8 minutes or until vegetables are tender. Stir in black pepper, less-sodium beef broth, diced tomatoes, and tomato soup; bring to a boil. Reduce heat, and simmer 45 minutes. Spoon 1/4 cup hot cooked white rice into each of 6 bowls; top with 1 cup soup.
Makes 6 servings. Each: 4 POINTS
Oven-Roasted Potatoes with Rosemary (Core)
2 pounds new potatoes -- sliced into chunks
3 teaspoons olive oil
1/2 teaspoon dried rosemary -- crumbled
1/2 teaspoon salt
1/2 teaspoon black pepper
Heat oven to 375. Combine all ingredients and mix well. Spread on a shallow baking sheet coated with cooking spray and roast until tender, about 45 minutes.
Makes 6 servings. Each: 3 POINTS on Flex // 0 points on Core
Barbecued Pork Sandwiches
Nonstick cooking spray
1 medium onion, chopped (1/2 cup)
2 cloves garlic, minced
2/3 cup water
1/2 of a 6-oz can (1/3 cup) tomato paste
2 tablespoons red wine vinegar
1 tablespoon brown sugar
1 1/2 teaspoons chili powder
1 teaspoon dried oregano, crushed
1 teaspoon Worcestershire sauce
12 ounces pork tenderloin
1/4 teaspoon salt
1 medium green sweet pepper, chopped (3/4 cup)
6 whole wheat hamburger buns, split and toasted
For sauce, lightly coat a small saucepan with cooking spray. Heat saucepan over medium heat. Add onion and garlic; cook and stir about 5 minutes or until onion is tender. Stir in water, tomato paste, vinegar, brown sugar, chili powder, oregano, and Worcestershire sauce. Bring to boiling; reduce heat. Simmer, uncovered, about 10 minutes or until sauce is the desired consistency, stirring occasionally. Meanwhile, trim any fat from meat. Cut meat into bite-sized strips. Lightly coat a large skillet with cooking spray. Heat skillet over medium-high heat. Add meat and sprinkle with salt. Cook and stir for 2 to 3 minutes or until meat is slightly pink in center. Stir in the sauce and sweet pepper; heat through. Serve the meat mixture in toasted buns. Note: If you're short on time, make the sauce ahead and store it in the refrigerator for up to 3 days.
Makes 6 servings. Each: 5 POINTS
Beef Steak and Onions
1/4 cup Dijon-style, brown, or prepared mustard
1 tablespoon honey
1 1/2 teaspoons snipped fresh thyme or 1/2 teaspoon dried thyme, crushed
1/8 teaspoon black pepper
1 clove garlic, minced
12 ounces boneless beef top loin steak, cut 1" thick
2 medium onions, cut into 1/2" sliced
For glaze, in a small bowl stir together mustard, honey, thyme, black pepper and garlic. Set aside. Trim fat from steak. Place steak and onion slices on the rack of an uncovered grill directly over medium coals. Grill for 11-15 minutes for medium rare or 14-18 minutes for medium, turning once. Brush steak and onions with glaze just before turning; generously brush with remaining glaze during the last half of grilling. To serve, thinly sliced steak across the grain. Serve the steak slices with glazed onion slices. Broiler Method: Place steak and onion slices on the unheated rack of a broiler pan. Broil 3-4" from the heat for 12-14 minutes for medium rare or 15-18 minutes for medium, turning once. Brush steak and onions with glaze just before turning and generously brush with remaining glaze the last half of broiling.
Makes 4 servings. Each: 4 POINTS
Beef and Barley-Stuffed Peppers
3 large yellow, orange, red, and/or green sweet peppers
1 pound lean ground beef
1/3 cup sliced green onions
1 cup cooked, regular or quick-cooking barley
1 cup bottled chunky salsa
1/3 cup shredded carrot
1/4 teaspoon ground cumin
3/4 cup shredded Monterey Jack cheese (3 oz)
Preheat oven to 350. Halve sweet peppers lengthwise; remove stems, seeds, and membranes. In a large Dutch oven cook pepper halves in a large amount of boiling water for 3-5 minutes or just until tender. Invert pepper halves over paper towels to drain. In a large skillet, cook ground beef and green onions about 5 minutes or until meat is brown. Drain fat. Stir in barley, salsa, carrot, and cumin. Stir in 1/2 cup of the cheese. Spoon the meat mixture into pepper halves. Place in a 3-quart rectangular baking dish. Bake peppers, covered, in a 350 oven for 25 minutes. Sprinkle with the remaining cheese. Bake, uncovered, about 5 minutes more or until meat mixture is heated through and cheese is melted. Make-Ahead Tip: Cook peppers in boiling water as directed. Cover and chill for up to 24 hours.
Makes 6 servings. Each: 5 POINTS
Chicken Pot Pie
Serving size 1 slice, Total Servings: 8
1 can (10-3/4 ounces) condensed cream of chicken soup
1/4 cup fat-free milk
3 cups cubed, cooked chicken breast
1 package (16 ounces) frozen peas and carrots, thawed and drained
1/2 teaspoon black pepper
1 refrigerated folded pie crust (from a 15-oz package)
Preheat the oven to 425. In a large bowl, combine the soup, milk, chicken, and peas and carrots; mix well. Pour the filling mixture into a 9" deep-dish pie plate. Cover with the pie crust, pressing against the pie plate to seal, and flute, if desired. Make several slits in the crust to create steam vents. Place pie on a rimmed baking sheet and bake for 40 to 45 minutes, or until heated through and the crust is golden. Let sit for 5 minutes then cut into wedges and serve. Note: To give your crust a nice golden brown color, lightly coat it with nonstick cooking spray before baking.
Makes 8 servings. Each: 6 POINTS
Wednesday, February 28, 2007
So Long Blanchard:(..........Hello, State College:)
It's official, I've been transferred out of Blanchard, PA! I'm deeply and truly going to miss those AWESOME Weight Watchers members! My WW career began in the Blanchard Church of Christ "basement" so I definitely have mixed feelings about leaving. Please allow me to be comforted in the knowledge that my replacement is welcomed!! ---as if I'd expect anything else!!! You guys ROCK!! Continue to have fun, laugh AND LOSE WEIGHT!!:) ++++Let Sharon know that I'm missing her...LOL!
So, now that I've loaded up my WW belongings in Blanchard ---- I'm heading into State College to lead a night meeting. It's been almost 6 months since I lead a night meeting in State College and I'm looking forward to doing it again. So, You'll find me on Monday at 6 pm at the State College Northland Center!!!
So, now that I've loaded up my WW belongings in Blanchard ---- I'm heading into State College to lead a night meeting. It's been almost 6 months since I lead a night meeting in State College and I'm looking forward to doing it again. So, You'll find me on Monday at 6 pm at the State College Northland Center!!!
Sunday, February 25, 2007
Recipes - February 25th
Chili Chicken Soup
1/2 cup onion, chopped
3 cloves garlic, minced
1 -14 ounce can stewed tomatoes
1 1/2 cups cooked chicken, shredded
1/4 cup taco sauce
1 teaspoon oregano
1/2 teaspoon pepper
1/4 teaspoon crushed red pepper
6 cups fat free chicken broth
2 cups chickpeas, drained
1/2 cup diced green chilies
1 cup cooked rice
Add all the ingredients into a large Pot. Simmer for 20 minutes.
Makes 8 servings. Each: 4 POINTS (or 0 points on Core if you use brown rice)
Sweet and Sour Chicken
1 tsp. each, margarine and vegetable oil
1/2 pound chicken breasts, cubed
1/2 c. each, sliced green or red bell peppers, sliced onion, and sliced mushrooms
1 garlic clove, diced
1/2 c. canned crushed pineapple, drained (no sugar added)
1 1/2 tsp. ketchup
1 tsp. each, firmly packed light or dark brown sugar, and cider vinegar
1/2 tsp. instant chicken broth
1 large plum tomato, blanched, peeled, seeded and sliced
1/4 c. scallions (green onions), sliced diagonally
Heat margarine and oil together in a large skillet, the sauté chicken until lightly browned. Add peppers, onion, mushrooms and garlic. Cook until vegetables are crisp-tender, about 5 minutes. Combine pineapple, ketchup, sugar, vinegar, and broth mix in a blender and puree. Pour mixture over chicken and vegetables in skillet and stir. Bring chicken mixture to a boil, then reduce heat and add tomato and scallions. Stir to combine and cook for about 5 minutes.
Makes two servings. Each: 5 POINTS
Double Cheese Meatloaf
Cooking spray
1 cup chopped onion
6 tablespoons ketchup, divided
2 tablespoons Dijon mustard, divided
1 cup shredded part-skim mozzarella cheese
1/2 cup Italian seasoned bread crumbs
1/4 cup chopped fresh parsley
2 tablespoons grated Parmesan cheese
1 teaspoon dried oregano
1/4 teaspoon black pepper
1 large egg, lightly beaten
1/2 pound lean ground beef
1/2 pound lean ground pork
1/2 pound lean ground veal
Preheat oven to 375 degrees. Place a medium nonstick skillet coated with Pam over medium-high heat. Add the chopped onion, and saute for 3 minutes. Combine the onion, 1/4 cup ketchup, 1 tablespoon mustard, mozzarella, and next 6 ingredients (mozzarella through egg) in a large bowl. Crumble ground meats over cheese mixture; stir just until blended. Pack mixture into an 8 x 4-inch loaf pan coated with Pam. Combine 2 tablespoons ketchup and 1 tablespoon mustard; spread over top of loaf. Bake at 375 degrees for 1 hour or until meat thermometer registers 160 degrees. Let meat loaf stand in pan 10 minutes. Remove meat loaf from pan, and cut into 12 slices.
Makes 6 servings. Each: 8 POINTS
Italian Spaghetti Soup
2 tsp olive oil
2 cloves garlic, crushed
14 1/2 oz (410g) canned whole, peeled tomatoes, chopped
1 tbsp tomato paste
1/2 tsp dried basil
1/2 tsp dried oregano
4 cups water
1 vegetable bouillon cube
5 1/2 oz (160g) uncooked thin spaghetti
Heat the oil in a large saucepan and saute the garlic for 1 minute. Add the tomatoes, tomato paste, basil and oregano and bring to a boil. Add the water and bouillon cube, and bring to a boil. Break the spaghetti into short pieces, add them to the soup and simmer for 15 minutes or until the pasta is tender. Garnish with homemade croutons if desired.
Makes 4 servings. Each: 3 POINTS (or 0 points on Core if you use whole wheat pasta)
Cream Cheese and Raspberry Coffee Cake
1 8-ounce package cream cheese or reduced-fat cream cheese (Neufchatel), softened (do not
use fat-free cream cheese)
1 cup granulated sugar
1/2 cup butter, softened
1 3/4 cups all-purpose flour
2 eggs
1/4 cup milk
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon vanilla
1/4 teaspoon salt
1/2 cup seedless raspberry preserves
2 teaspoons sifted powdered sugar
Preheat oven to 350ºF. Grease and flour a 13x9x2” baking pan; set aside. In a large mixing bowl beat cream cheese, granulated sugar, and butter with an electric mixer on medium speed until fluffy. Add half of the flour, the eggs, milk, baking powder, baking soda, vanilla and salt. Beat about 2 minutes or until combined. Beat in the remaining flour on low speed until combined. Spread batter in the prepared baking pan. Spoon preserves in 8 to 10 portions on top of batter. Using a knife, swirl the preserves into batter to marble. Bake in a 350ºF oven for 30 to 35 minutes or until a wooden toothpick inserted near center comes out clean. Cool slightly on a wire rack. Sift powdered sugar over top. Cut into squares; serve warm.
Makes 24 servings. Each: 4 POINTS
Baked Breakfast Apples
2 medium apples, cored and cut into bite-size pieces
2 tablespoons snipped pitted whole dates
1/4 teaspoon ground cinnamon
1/2 cup apple juice or apple cider
1 tablespoon raspberry spreadable fruit
1/4 cup low-fat granola
Combine apples and dates. Add half of the apple mixture to each of two 10- or 12-oz casseroles. Sprinkle each with half the cinnamon. Pour half of apple juice over apple mixture in each casserole. Bake, covered, in a 350 oven for 20-25 minutes or just until apples are tender. Stir spreadable fruit; spoon over apple mixture. Sprinkle with granola. Serve warm. Microwave Directions: In two 10- or 12-oz microwave-safe casseroles, combine apples and dates. Sprinkle with cinnamon. Reduce the apple juice to 1/4 cup; pour over apple mixture. Cover and microwave on high for 3-4 minutes or just until apples are tender. Continue as directed.
Makes 2 servings. Each: 3 POINTS
Colorful Fish
Four 4-oz haddock fillets
3 green onions -- sliced
1 cup sliced fresh mushrooms
1 cup diced tomatoes
1/8 teaspoon basil
3/4 teaspoon salt
1 dash pepper
Arrange fish fillets in an 8" square baking dish. Top with vegetables. Sprinkle with seasonings. Microwave, covered, on HI 6-7 minutes, or until fish flakes easily with a fork.
Makes 4 servings. Each: 2 POINTS (or 0 points on Core)
Cheddar Chicken Breasts
4 small (4 oz) boneless skinless chicken breasts
4 1-ounce 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-inch 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 degrees for 40 minutes or until no longer pink.
Makes 4 servings. Each: 5 POINTS
Cheesy Scalloped Potatoes
1 1/2 cups skim milk
2 tablespoons all-purpose flour
1/2 tsp. salt or seasoned salt
1/8 tsp. garlic powder (optional)
1/8 tsp. pepper
1/2 cup chopped onion
4 medium potatoes, peeled and thinly sliced
1/2 cup shredded cheddar cheese (2 ounces)
For sauce, in a small saucepan, stir together milk, flour, salt, pepper, and garlic powder, if desired. Cook and stir over medium heat until thickened and bubbly. Stir in onion. Spray a 1 1/2-quart casserole with Pam. Place half of the potatoes in the casserole. Top with half of the sauce. Repeat layers with remaining potatoes and sauce. Bake, covered, in a 350 oven about 65 minutes or until potatoes are tender, stirring once. Remove from oven and sprinkle with cheese. Cover and let stand 1-2 minutes or until cheese is melted. If desired, garnish with parsley.
Makes 8 servings. Each: 3 POINTS
Creamed Chipped Beef Casserole
2 2.5 oz packages Hormel Dried Beef -- shredded
1/4 cup finely chopped onion
2 cups skim milk
3 tablespoons all-purpose flour
1 8 oz package Philadelphia fat-free cream cheese
1/2 cup (one 2.5 oz jar) sliced mushrooms -- drained
3/4 cup (3 oz) shredded Kraft reduced fat cheddar cheese
2 teaspoons dried parsley flakes
2 cups hot cooked noodles -- rinsed and drained
1/2 cup frozen peas
Preheat oven to 350. Spray an 8x8” baking dish with butter-flavored spray. In a large skillet sprayed with butter-flavored spray sauté dried beef and onion for 5 minutes. In a covered jar, combine skim milk and flour. Shake well to blend. Add milk mixture to beef mixture. Mix well to combine. Stir in cream cheese. Continue cooking for 5 minutes or until mixture starts to thicken. Stir in mushrooms, cheddar cheese, and parsley flakes. Add noodles and peas. Mix well to combine. Pour mixture into prepared baking dish. Bake for 25 to 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. (Note: freezes well)
Makes 6 servings. Each: 5 POINTS
Honey Garlic Pork Chops
1/4 cup liquid honey
2 tbsps. soy sauce
4 cloves garlic, minced
pinch of salt and pepper
4 pork loin chops
In a shallow dish, whisk together honey, soy sauce, garlic, salt and pepper. Add pork chops, turning to coat. Reserving honey mixture, place chops on greased grill over medium-high heat, close lid and cook, basting twice with honey mixture and turning once, for 10-12 minutes or until juices run clear.
Makes 4 servings. Each: 5 POINTS
Beef-Barley Stew
1 lb extra-lean ground beef
1/2 c chopped onions (about 1 medium)
2 cups beef broth
2/3 cups uncooked barley
2 tsp chopped fresh or 1/2 teaspoon dried oregano leaves
1/4 tsp salt
1/4 tsp pepper
1 (14.5-oz) can whole tomatoes, undrained
1 (8-oz) can sliced water chestnuts, undrained
1 (10-oz) bag frozen mixed vegetables
Heat oven to 350°. Spray 10” nonstick skillet with Pam. Cook ground beef and onion in skillet over medium heat, stirring occasionally, until beef is brown; drain. Mix beef mixture and remaining ingredients except frozen mixed vegetables in 3-quart casserole; break up tomatoes. Cover and bake 30 minutes. Stir in mixed vegetables. Cover and bake 30 to 40 minutes longer or until barley is done.
Makes 6 servings. Each: 4 POINTS (or 0 points on Core)
Ham and Cheese Casserole
3 tablespoon all-purpose flour
1 1/2 cups evaporated skim milk
1/8 teaspoon black pepper
1/2 teaspoon garlic salt
3/4 cup low-fat cheddar cheese
1 1/2 cups noodles -- hot cooked
1 cup green beans
1 cup lean ham
Preheat oven to 350 degrees. Spray an 8x8” baking dish with butter-flavored Pam. In a covered jar, combine flour, evaporated skim milk, black pepper, and optional garlic salt. Stir in Cheddar
cheese. Cook over medium heat until sauce thickens, stirring constantly. Add noodles, green beans, and ham. Mix well to combine. Spoon mixture into prepared baking dish. Bake for 20 minutes. Place baking dish on a wire rack and let set for 5 minutes.
Makes 4 servings. Each: 5 POINTS
1/2 cup onion, chopped
3 cloves garlic, minced
1 -14 ounce can stewed tomatoes
1 1/2 cups cooked chicken, shredded
1/4 cup taco sauce
1 teaspoon oregano
1/2 teaspoon pepper
1/4 teaspoon crushed red pepper
6 cups fat free chicken broth
2 cups chickpeas, drained
1/2 cup diced green chilies
1 cup cooked rice
Add all the ingredients into a large Pot. Simmer for 20 minutes.
Makes 8 servings. Each: 4 POINTS (or 0 points on Core if you use brown rice)
Sweet and Sour Chicken
1 tsp. each, margarine and vegetable oil
1/2 pound chicken breasts, cubed
1/2 c. each, sliced green or red bell peppers, sliced onion, and sliced mushrooms
1 garlic clove, diced
1/2 c. canned crushed pineapple, drained (no sugar added)
1 1/2 tsp. ketchup
1 tsp. each, firmly packed light or dark brown sugar, and cider vinegar
1/2 tsp. instant chicken broth
1 large plum tomato, blanched, peeled, seeded and sliced
1/4 c. scallions (green onions), sliced diagonally
Heat margarine and oil together in a large skillet, the sauté chicken until lightly browned. Add peppers, onion, mushrooms and garlic. Cook until vegetables are crisp-tender, about 5 minutes. Combine pineapple, ketchup, sugar, vinegar, and broth mix in a blender and puree. Pour mixture over chicken and vegetables in skillet and stir. Bring chicken mixture to a boil, then reduce heat and add tomato and scallions. Stir to combine and cook for about 5 minutes.
Makes two servings. Each: 5 POINTS
Double Cheese Meatloaf
Cooking spray
1 cup chopped onion
6 tablespoons ketchup, divided
2 tablespoons Dijon mustard, divided
1 cup shredded part-skim mozzarella cheese
1/2 cup Italian seasoned bread crumbs
1/4 cup chopped fresh parsley
2 tablespoons grated Parmesan cheese
1 teaspoon dried oregano
1/4 teaspoon black pepper
1 large egg, lightly beaten
1/2 pound lean ground beef
1/2 pound lean ground pork
1/2 pound lean ground veal
Preheat oven to 375 degrees. Place a medium nonstick skillet coated with Pam over medium-high heat. Add the chopped onion, and saute for 3 minutes. Combine the onion, 1/4 cup ketchup, 1 tablespoon mustard, mozzarella, and next 6 ingredients (mozzarella through egg) in a large bowl. Crumble ground meats over cheese mixture; stir just until blended. Pack mixture into an 8 x 4-inch loaf pan coated with Pam. Combine 2 tablespoons ketchup and 1 tablespoon mustard; spread over top of loaf. Bake at 375 degrees for 1 hour or until meat thermometer registers 160 degrees. Let meat loaf stand in pan 10 minutes. Remove meat loaf from pan, and cut into 12 slices.
Makes 6 servings. Each: 8 POINTS
Italian Spaghetti Soup
2 tsp olive oil
2 cloves garlic, crushed
14 1/2 oz (410g) canned whole, peeled tomatoes, chopped
1 tbsp tomato paste
1/2 tsp dried basil
1/2 tsp dried oregano
4 cups water
1 vegetable bouillon cube
5 1/2 oz (160g) uncooked thin spaghetti
Heat the oil in a large saucepan and saute the garlic for 1 minute. Add the tomatoes, tomato paste, basil and oregano and bring to a boil. Add the water and bouillon cube, and bring to a boil. Break the spaghetti into short pieces, add them to the soup and simmer for 15 minutes or until the pasta is tender. Garnish with homemade croutons if desired.
Makes 4 servings. Each: 3 POINTS (or 0 points on Core if you use whole wheat pasta)
Cream Cheese and Raspberry Coffee Cake
1 8-ounce package cream cheese or reduced-fat cream cheese (Neufchatel), softened (do not
use fat-free cream cheese)
1 cup granulated sugar
1/2 cup butter, softened
1 3/4 cups all-purpose flour
2 eggs
1/4 cup milk
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon vanilla
1/4 teaspoon salt
1/2 cup seedless raspberry preserves
2 teaspoons sifted powdered sugar
Preheat oven to 350ºF. Grease and flour a 13x9x2” baking pan; set aside. In a large mixing bowl beat cream cheese, granulated sugar, and butter with an electric mixer on medium speed until fluffy. Add half of the flour, the eggs, milk, baking powder, baking soda, vanilla and salt. Beat about 2 minutes or until combined. Beat in the remaining flour on low speed until combined. Spread batter in the prepared baking pan. Spoon preserves in 8 to 10 portions on top of batter. Using a knife, swirl the preserves into batter to marble. Bake in a 350ºF oven for 30 to 35 minutes or until a wooden toothpick inserted near center comes out clean. Cool slightly on a wire rack. Sift powdered sugar over top. Cut into squares; serve warm.
Makes 24 servings. Each: 4 POINTS
Baked Breakfast Apples
2 medium apples, cored and cut into bite-size pieces
2 tablespoons snipped pitted whole dates
1/4 teaspoon ground cinnamon
1/2 cup apple juice or apple cider
1 tablespoon raspberry spreadable fruit
1/4 cup low-fat granola
Combine apples and dates. Add half of the apple mixture to each of two 10- or 12-oz casseroles. Sprinkle each with half the cinnamon. Pour half of apple juice over apple mixture in each casserole. Bake, covered, in a 350 oven for 20-25 minutes or just until apples are tender. Stir spreadable fruit; spoon over apple mixture. Sprinkle with granola. Serve warm. Microwave Directions: In two 10- or 12-oz microwave-safe casseroles, combine apples and dates. Sprinkle with cinnamon. Reduce the apple juice to 1/4 cup; pour over apple mixture. Cover and microwave on high for 3-4 minutes or just until apples are tender. Continue as directed.
Makes 2 servings. Each: 3 POINTS
Colorful Fish
Four 4-oz haddock fillets
3 green onions -- sliced
1 cup sliced fresh mushrooms
1 cup diced tomatoes
1/8 teaspoon basil
3/4 teaspoon salt
1 dash pepper
Arrange fish fillets in an 8" square baking dish. Top with vegetables. Sprinkle with seasonings. Microwave, covered, on HI 6-7 minutes, or until fish flakes easily with a fork.
Makes 4 servings. Each: 2 POINTS (or 0 points on Core)
Cheddar Chicken Breasts
4 small (4 oz) boneless skinless chicken breasts
4 1-ounce 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-inch 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 degrees for 40 minutes or until no longer pink.
Makes 4 servings. Each: 5 POINTS
Cheesy Scalloped Potatoes
1 1/2 cups skim milk
2 tablespoons all-purpose flour
1/2 tsp. salt or seasoned salt
1/8 tsp. garlic powder (optional)
1/8 tsp. pepper
1/2 cup chopped onion
4 medium potatoes, peeled and thinly sliced
1/2 cup shredded cheddar cheese (2 ounces)
For sauce, in a small saucepan, stir together milk, flour, salt, pepper, and garlic powder, if desired. Cook and stir over medium heat until thickened and bubbly. Stir in onion. Spray a 1 1/2-quart casserole with Pam. Place half of the potatoes in the casserole. Top with half of the sauce. Repeat layers with remaining potatoes and sauce. Bake, covered, in a 350 oven about 65 minutes or until potatoes are tender, stirring once. Remove from oven and sprinkle with cheese. Cover and let stand 1-2 minutes or until cheese is melted. If desired, garnish with parsley.
Makes 8 servings. Each: 3 POINTS
Creamed Chipped Beef Casserole
2 2.5 oz packages Hormel Dried Beef -- shredded
1/4 cup finely chopped onion
2 cups skim milk
3 tablespoons all-purpose flour
1 8 oz package Philadelphia fat-free cream cheese
1/2 cup (one 2.5 oz jar) sliced mushrooms -- drained
3/4 cup (3 oz) shredded Kraft reduced fat cheddar cheese
2 teaspoons dried parsley flakes
2 cups hot cooked noodles -- rinsed and drained
1/2 cup frozen peas
Preheat oven to 350. Spray an 8x8” baking dish with butter-flavored spray. In a large skillet sprayed with butter-flavored spray sauté dried beef and onion for 5 minutes. In a covered jar, combine skim milk and flour. Shake well to blend. Add milk mixture to beef mixture. Mix well to combine. Stir in cream cheese. Continue cooking for 5 minutes or until mixture starts to thicken. Stir in mushrooms, cheddar cheese, and parsley flakes. Add noodles and peas. Mix well to combine. Pour mixture into prepared baking dish. Bake for 25 to 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. (Note: freezes well)
Makes 6 servings. Each: 5 POINTS
Honey Garlic Pork Chops
1/4 cup liquid honey
2 tbsps. soy sauce
4 cloves garlic, minced
pinch of salt and pepper
4 pork loin chops
In a shallow dish, whisk together honey, soy sauce, garlic, salt and pepper. Add pork chops, turning to coat. Reserving honey mixture, place chops on greased grill over medium-high heat, close lid and cook, basting twice with honey mixture and turning once, for 10-12 minutes or until juices run clear.
Makes 4 servings. Each: 5 POINTS
Beef-Barley Stew
1 lb extra-lean ground beef
1/2 c chopped onions (about 1 medium)
2 cups beef broth
2/3 cups uncooked barley
2 tsp chopped fresh or 1/2 teaspoon dried oregano leaves
1/4 tsp salt
1/4 tsp pepper
1 (14.5-oz) can whole tomatoes, undrained
1 (8-oz) can sliced water chestnuts, undrained
1 (10-oz) bag frozen mixed vegetables
Heat oven to 350°. Spray 10” nonstick skillet with Pam. Cook ground beef and onion in skillet over medium heat, stirring occasionally, until beef is brown; drain. Mix beef mixture and remaining ingredients except frozen mixed vegetables in 3-quart casserole; break up tomatoes. Cover and bake 30 minutes. Stir in mixed vegetables. Cover and bake 30 to 40 minutes longer or until barley is done.
Makes 6 servings. Each: 4 POINTS (or 0 points on Core)
Ham and Cheese Casserole
3 tablespoon all-purpose flour
1 1/2 cups evaporated skim milk
1/8 teaspoon black pepper
1/2 teaspoon garlic salt
3/4 cup low-fat cheddar cheese
1 1/2 cups noodles -- hot cooked
1 cup green beans
1 cup lean ham
Preheat oven to 350 degrees. Spray an 8x8” baking dish with butter-flavored Pam. In a covered jar, combine flour, evaporated skim milk, black pepper, and optional garlic salt. Stir in Cheddar
cheese. Cook over medium heat until sauce thickens, stirring constantly. Add noodles, green beans, and ham. Mix well to combine. Spoon mixture into prepared baking dish. Bake for 20 minutes. Place baking dish on a wire rack and let set for 5 minutes.
Makes 4 servings. Each: 5 POINTS
Sunday, February 18, 2007
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
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
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