Chicken Piccatta
12 ounces chicken breasts
1 teaspoon minced garlic
1/4 cup lemon juice
1/4 cup flour
2 tablespoons olive oil
1/3 cup capers
1 can artichoke hearts, packed in water, not oil
1 package sliced mushrooms
Coat chicken with flour. In a large skillet, cook garlic and oil over moderate heat, stirring constantly, until garlic is pale gold. Add chicken and brown 2 to 3 minutes on each side. Add lemon juice, artichokes, capers and mushrooms. Simmer, covered, for about 30 to 35 minutes. Turn and baste the chicken occasionally. Cook until chicken juices run clear.
4 servings, 5 points each
Easy Cheese Lasagna
1 28 ounce jar, low fat spaghetti sauce
6 uncooked lasagna noodles
1 15 ounce container fat free ricotta cheese
1 to 2 cups chopped raw vegetables, such as mushrooms, broccoli, bell pepper, zucchini
8 ounces shredded low fat mozzarella cheese
Preheat over to 375F. Spray an 11x7 dish with cooking spray. Spread 1/3 of the sauce on the bottom of the dish. Arrange 3 noodles in a single layer over the sauce. Top with another 1/3 of the sauce, all of the ricotta cheese, the vegetables and 1/2 of the mozzarella cheese. Lay the next 3 noodles on top. Spread the remaining sauce over the noodles. Cover the dish tightly with foil. Bake about 1 hour or until noodles are tender. Take the foil off. Sprinkle with remaining mozzarella cheese and bake uncovered for 5 minutes longer. Let stand 5 minutes before cutting.
6 servings, 6 points each
Eli Crab Salad
6 ounces imitation crab meat
2 tablespoons light mayo
chopped green onion or chives
1/2 to 1 teaspoon mustard
1/4 cup fat free sour cream
onion powder to taste
salt and pepper to taste
1 cup cooked macaroni noodles
Cook noodles and measure out 1 cup. Run cold water over the noodles to chill them. Mix the shredded or diced crab pieces with the pasta. Mix in green onions or chives. In a separate bowl, mix remaining ingredients. Pour sauce over pasta mixture and stir well. Put it in the fridge for a few hours or overnight to let the flavors blend.
2 big servings, 5 points each
Tips: You can also add other things liked chopped celery and you can serve it on lettuce leaves to make it look fancy.
Mandarin Orange Mousse
1 box sugar free orange Jello
1 box sugar free white chocolate pudding
1 can mandarin orange slices, drained
1 8 ounce tub fat free Cool Whip
Mix Jello with 1 cup boiling water. Dissolve Jello completely. Add 1 cup cold water and let it sit for 5 minutes. Using electric beater, beat in pudding mix until well combined. Fold in drained fruit and Cool Whip. Chill and serve.
4 servings (1 cup each), 2.5 points each
Garlic Mashed Potatoes
2 pounds baking potatoes, peeled and cubed
4 large garlic cloves, peeled and halved
1/4 cup fat free sour cream
2 tablespoons skim milk
1 tablespoon reduced calorie stick margarine
1/2 teaspoon salt
dash of ground pepper
Put potatoes and garlic in a large saucepan. Add water to cover. Bring to a boil. Cover and reduce heat. Simmer for 20 minutes or until potatoes are tender. Drain and return potatoes and garlic to pan. Using a mixer, beat at medium speed for 1 minute or until smooth. Add sour cream and remaining ingredients. Beat until well blended.
4 servings, 3 points each
Easy Mac and Cheese
1 can lower fat cheddar cheese soup
1/2 can low fat milk
1/2 can water
1 cup uncooked macaroni
Mix soup, milk and water in a pan. Heat until boiling. Stir in pasta and cook over low heat until done, about 15 minutes. Stir often, otherwise it will stick.
4 servings, 4 points each
1 Point Brownie
3/4 cup flour
1/4 cup plus 2 tablespoons cocoa powder
1/2 cup sugar
1/2 cup Splenda
1/4 teaspoon baking soda
1/4 teaspoon salt
1/3 cup unsweetened applesauce
3 egg whites
1 teaspoon vanilla
Combine flour, cocoa, sugar, Splenda, baking soda and salt and mix well. Stir in applesauce, egg whites and vanilla. Spray an 8 inch square baking pan with cooking spray. Spread batter evenly in the pan. Bake at 350F for 20 minutes or until the edges are firm and the center almost set.
16 servings, 1 point each
Pumpkin Pie
1 15 ounce can pumpkin
5 ounce can evaporated milk
3/4 cup Splenda
1 teaspoon cinnamon
1/4 teaspoon cloves
1/2 teaspoon ground ginger
2 eggs
Combine all the ingredients. Spray a pie pan with a little cooking spray. Pour the pumpkin mixture directly into the pan. Bake at 375F for about 35 minutes or until firmly set.
8 servings, 1 point each
Smothered Chicken with Pirogues
1 dozen Mrs. T's frozen Potato and Cheddar Cheese Pirogues
1 10 3/4 ounce can low fat cream of chicken soup
1 4 ounce can sliced mushrooms, drained
1 cup frozen peas
2 cups cubed or shredded cooked chicken
Preheat oven to 350F. Spray a 2 quart casserole with cooking spray. Thaw Pirogues in boiling water for 5 minutes, drain and place in casserole dish. In a large saucepan, combine soup, mushrooms, peas and chicken. Cook, stirring, about 5 minutes or until heated through. Pour over Pirogues. Bake 15 minutes.
4 servings, 7 points each
Cheese Biscuits
2 cups reduced fat Bisquick
3/4 cup fat free buttermilk
1 cup fat free cheddar cheese
Topping:
2 tablespoons fat free margarine
1/4 teaspoon parsley flakes
1 teaspoon garlic powder
Mix the biscuit ingredients together. On a pan sprayed with cooking spray, make 12 drop biscuits. Or spray 12 muffin tins with cooking spray and divide the dough between them. Bake at 400F or 16 20 minutes. Melt topping ingredients in the microwave. Brush on biscuits as soon as they come from the oven.
1 biscuit = 2 points
Strawberry Pie
1 1.1 ounce package sugar free cook and serve vanilla pudding
2 cups water
1 0.3 package sugar free strawberry Jello
4 cups sliced strawberries
In a medium saucepan, stir together water and pudding mix. Heat to a boil. Remove from heat and immediately add the Jello. Stir until dissolved. Set the pan aside and let the mixture cool to room temperature. Place strawberries in the bottom of a deep dish pie plate. Pour cooled pudding mixture over the strawberries. Refrigerate until chilled. Let it set well before slicing.
6 points for the entire pie
Chicken Pot Pie
1 cup reduced fat Bisquick
1/2 cup skim milk
1/4 cup egg substitute or 3 egg whites
2 cups frozen mixed veggies, thawed
1 4 ounce jar sliced mushrooms, optional
2 cups cooked, chopped white chicken meat
2 cans fat free cream of mushroom soup
Preheat oven to 400F. Spray a casserole dish with cooking spray. Mix together veggies, chicken and soup. Pour into casserole dish. In another bowl, mix Bisquick, milk and egg. Pour over the top of the chicken mixture. Bake for about 30 minutes or until the crust is golden.
6 servings, 4.5 points each or 4 servings, 6.5 points each
This recipe came from the WW Magazine cookbook "6 O'Clock Solutions".
Cauliflower Medley
1 cup fresh cauliflower, broken into florets
1/2 cup fat free Italian dressing
2 tablespoons sliced ripe olives
2 tablespoons capers
1/4 teaspoon cracked pepper
1 4 ounce jar diced pimiento, drained
Steam the cauliflower, covered, for 10 minutes or until crisp tender. Don't let it get mushy. Place cauliflower, dressing olives, capers, pepper and pimiento into a large zip top plastic bag. Seal and shake gently to coat the cauliflower with the dressing mixture. Marinate in the refrigerator at least 8 hours. Serve cauliflower with a slotted spoon.
8 servings, 0 points each
Hamburger Stroganoff
8 ounces lean ground beef
1/2 cup chopped onion
2 cups cooked egg noodles
10 3/4 ounce can 98% fat free cream of mushroom soup
1 can sliced mushrooms, optional
1/4 cup low fat sour cream
salt and pepper to taste
Brown ground beef and onion, drain fat. Stir in cooked noodles, cream of mushroom soup, sliced mushrooms and salt and pepper. Simmer about 5 to 10 minutes. Remove from heat and stir in sour cream before serving.
4 servings, 5 points each
Meat Balls
1 pound 93% lean ground beef
1 cup uncooked oats
1 egg
1 package onion soup mix
Mix and form into 42 one inch balls, about a tablespoon each. Bake at 350F for 15 minutes or until no longer pink in the middle.
2 meatballs are 1 point
Sunshine Fruit Salad
1 can mandarin oranges
1 can pineapple chunks
1 small package sugar free, fat free vanilla or banana cream pudding mix
Do not drain fruit. Use the pudding mix dry. Combine all ingredients and blend well. Chill about 1 hour.
3 points per cup.
Baked Zucchini Sticks
Slice a zucchini into sticks and dip them into a beaten egg white with salt, pepper and some chili powder. Put 3 tablespoons Italian bread crumbs into a baggie. Throw the zucchini sticks, a few at a time, into the baggie and shake until covered. Spray some Pam onto a cookie sheet and place the zucchini in a single layer and spray Pam on top. Bake at 400F for about 20 minutes, then broil for a few minutes to get them crunchy. Sprinkle with Parmesan cheese.
Count as 2 points 1 zucchini = 0, 1 egg white = 0, 3 tablespoons bread crumbs = 1, 1 tablespoon Parmesan cheese = 1
Roasted Red Pepper Dip
1/2 large can of roasted red peppers, drained
2 teaspoons tomato paste
2 garlic cloves, minced
2 tablespoons balsamic vinegar
2 teaspoons chili powder
Mix in food processor and serve with low fat chips or crackers, great change from salsa.
0 points for the dip
Banana Chocolate Chip Mini Muffins
1 cup low fat vanilla yogurt
1/2 cup skim milk
1/2 cup uncooked quick oats
1/2 teaspoon vanilla
1 egg, beaten
1 large banana, mashed
1/2 cup brown sugar
1 1/4 cup flour
1/2 teaspoon baking soda
2 teaspoons baking powder
1/2 teaspoon salt
1/2 cup mini chocolate chips
Preheat oven to 375F. Combine yogurt, milk, oats, vanilla, egg and banana. Set aside for 5 minutes to soften. In separate bowl, stir together brown sugar, flour, baking soda, baking powder and salt. Stir flour mixture into yogurt mixture to moisten. Add chips. Do not beat, will be thick. Spoon by heaping teaspoons into mini muffin tins. Bake until golden brown, about 15 18 minutes.
Makes 36 mini muffins at 1 point each.
Peach Cobbler
1 cup self rising flour
1 cup skim milk
1 cup Splenda
1 can peaches in own juice
butter flavored Pam
Mix first 3, fold in peaches, pour into greased dish and then give a light spray of Pam on top. Bake at 375F for 30 to 35 minutes or until golden brown.
6 servings, 2 points each
Key Lime Pie Bars
3 tablespoons margarine, softened
3 tablespoons fat free cream cheese
1 1/2 cups sugar
1 large egg yolk
3/4 cups all purpose flour
2 tablespoons all purpose flour
3 tablespoons powdered sugar
1 large egg
1/4 cups fat free egg substitute
1/3 cups fresh lime juice, from key limes
Preheat oven to 350F. Coat an 8 inch square baking dish with cooking spray. To make the crust, beat margarine, cream cheese and 1/2 cup of sugar with an electric mixer until light and fluffy. Beat in egg yolk and gradually add 3/4 cup of flour. Spread into baking dish using your hand;s coat hands with 1 tablespoon of powdered sugar to prevent batter from sticking. Bake until crust is lightly browned, about 15 minutes. To make the filling, beat egg and egg substitute in the same bowl used to make crust. Add remaining 1 cup of sugar and 2 tablespoons of flour; beat on low speed until blended. Add lime juice; beat on low speed until blended. Pour onto warm crust and bake 15 minutes more. Cool on a rack. Sprinkle with 2 tablespoons powdered sugar.
16 servings, 3 points each
Broccoli Salad
3/4 cup nonfat mayonnaise
3 tablespoons sugar
1 tablespoon red wine vinegar
1 head broccoli
1 small red onion
6 slices bacon cooked and chopped
1/4 cup pecans
Cut broccoli, including stem into small pieces and blanch in boiling water for 3 minutes. Rinse with cold water and let drain. Finely chop red onion. Mix first 3 ingredients in bowl until well combined. Add broccoli and onions. Refrigerate 2 hours. Before serving, add bacon and pecans.
6 servings, 2 points each
Crockpot Sour Cream Salsa Chicken
4 skinless boneless chicken breast halves, 3 ounces each
1 package reduced sodium taco seasoning mix
1 cup salsa
2 tablespoons cornstarch
1/4 cup light sour cream
Spray the crockpot with cooking spray. Add the chicken breasts. Sprinkle with taco seasoning. Top with salsa. Cook on low for 6 to 8 hours. When ready to serve, remove the chicken from the pot. Place about 2 tablespoons cornstarch in a small amount of water. Stir well. Stir the cornstarch mixture into salsa sauce. Stir in 1/4 cup of sour cream.
4 servings, 4 points each
Baked Artichoke Dip
3/4 cup nonfat cottage cheese
1 tablespoon flour
1 tablespoon lemon juice
1/8 teaspoon white pepper
1/2 teaspoon crushed garlic
1 10 ounce package frozen artichoke hearts, thawed or 1 14 ounce can artichoke hearts, drained
1/4 cup plus 2 tablespoons grated nonfat or reduced fat Parmesan cheese
Put cottage cheese, flour, lemon juice, pepper and garlic in a food processor or blender. Process until smooth. Add the artichoke hearts and all but 2 tablespoons of the Parmesan cheese. Process until the mixture is slightly chunky. Coat a small casserole dish with cooking spray. Put the artichoke mixture in the dish, top with the remaining Parmesan and bake at 400F for 25 minutes or until the edges are bubbly and the top is lightly browned. Serve hot with whole grain crackers, chunks of sourdough bread or Pita chips.
Makes 2 cups. Serving size: 2 tablespoons = 1 point
Baja Shrimp Salad
1/2 pound cooked shrimp, thawed and drained or shelled and cooled
1/2 cucumber, peeled, seeded and thinly sliced
6 radishes, thinly sliced
2 scallions, sliced
1/4 cup white wine vinegar
1 1/2 teaspoon sugar
Combine all ingredients in a bowl and toss well. Chill.
2 servings, 4 points each
Hashbrown Casserole
1 small onion
1 cup reduced fat cheddar cheese
2 tablespoons margarine
1/2 teaspoon pepper
1 32 ounce package of southern style hash browns, thawed
16 ounce container fat free sour cream
1 10 ounce can reduced fat cream of mushroom soup
Spray a baking dish with cooking spray. Combine all ingredients and place in baking dish. Bake at 350F for 1 hour.
Serving size: 1 cup = 3 points
Crockpot Chicken Stroganoff
6 skinless, boneless chicken breast halves
1 can 98% fat free cream of mushroom soup
16 oz fat free sour cream
1 envelope Lipton onion soup mix, dry
Put frozen chicken breasts in the bottom of crockpot. Combine soup, sour cream and onion soup mix. Pour over chicken. Cook on low for 7 hours. Serve over noodles or rice.
6 servings, 4 points each; add points for noodles or rice
Apple Carrot Muffins
1/2 cup unsweetened apple sauce
1/2 cup apples, diced
1 teaspoon cinnamon
1/8 teaspoon cloves
2 eggs or 1/2 cup Egg Beaters
6 tablespoons flour
1 teaspoon baking powder
2/3 cup powdered milk
1/4 cup Splenda
1 teaspoon vanilla
1/2 cup carrots, grated
Mix all ingredients. Spray 12 muffin cups with cooking spray. Divide batter evenly between muffin cups. Bake at 350F for 25 minutes.
12 muffins, 1 point each
Rhubarb Crisp
1 pound rhubarb cut into 1 inch pieces; blanch for 3 minutes in boiling water, drain
1 quart fresh sliced strawberries or 2 cartons sugar free frozen strawberries
1 small package sugar free strawberry or cherry Jello
2/3 cup boiling water
1 cup reduced fat Bisquick
1/2 cup skim milk
1/3 cup sugar
1/4 cup egg substitute or 3 egg whites
1 teaspoon butter flavor extract
In a glass 9x9 or 9x12 baking dish, spread the blanched rhubarb. Top with the sliced strawberries. Sprinkle the dry Jello over the top of the strawberries. Pour the 2/3 cup boiling water over the Jello. In a bowl, mix the Bisquick, sugar, milk, butter flavoring and egg substitute. Gently spread this dough over the fruit. Bake at 400F for about 25 to 30 minutes or until the crust is a delicate brown.
4 servings, about 3 points each
Sausage and Red Cabbage
1/2 12 ounce package chicken apple sausage, cut into 1/2 inch pieces
2 cups chopped Granny Smith apples
1 cup chopped onions
1 10 ounce package or 6 cups of sliced red cabbage
1 cup apple juice or apple cider
1 cup dry red wine
1 1/2 tablespoons brown sugar
1/4 teaspoon salt
Heat a large nonstick skillet over medium high heat. Saute the sausage pieces for about 4 minutes. Remove from the pan. Add the apple, onion and cabbage and cook for 5 minutes, stirring frequently. Add the sausage, juice, wine, sugar and salt. Bring to a boil. Reduce heat and simmer 10 minutes.
4 servings, 3 points each
Mama's Meatloaf
1 cup chopped onion
1 cup chopped green pepper
3 tablespoons minced parsley
1 teaspoon pepper
3/4 teaspoon salt
1 large egg, beaten
1 slice white bread, torn into small pieces or 1/3 cup bread crumbs
1 1/2 pounds ground round
1/3 cup ketchup
Preheat oven to 350F. Combine the onion, green pepper, parsley, ground pepper, salt, egg and bread crumbs until the crumbs are moist. Crumble beef over the onion mixture and stir until just blended. Pack the mixture into a 9x5 loaf pan coated with cooking spray. Spread ketchup over the top of the meat loaf. Bake at 350F for 1 hour or until meat loaf registers 160F on a meat thermometer. Let stand in the pan for 10 minutes. Remove the loaf from the pan and cut into slices.
6 servings, 5 points each
Baked Red Snapper
1 tablespoon olive oil, divided into 3 teaspoons
4 8 ounce red snapper fillets
1 medium onion, thinly sliced into rings
2 plum tomatoes, thinly sliced or chopped
1 green bell pepper, seeded and thinly sliced
Preheat oven to 375F. Brush a 13x9 inch baking dish with 1 teaspoon of the oil. Arrange fish fillets in the dish. Brush with the remaining 2 teaspoons of oil. Arrange onion, tomatoes and green pepper over the fish. Cover dish with foil. Bake until fish flakes easily with a fork, about 20 minutes.
Makes 4 servings, 6 points per serving
Deep Dish Pizza Casserole
1 pound ground round
1 15 ounce can chunky Italian style tomato sauce
1 10 ounce can refrigerated pizza crust dough
6 1 ounce slices part skim mozzarella cheese
Cook meat in a skillet over medium high heat until browned, stirring until it crumbles. Drain any grease. Add tomato sauce and cook until heated. While the meat cooks, spray cooking spray on a 13x9 baking pan. Unroll pizza dough and press into the bottom and halfway up the sides of the baking pan. Line the bottom of the crust with three slices of the mozzarella cheese. Top with meat and tomato mixture. Bake, uncovered, at 425F for 12 minutes. Top with remaining 3 cheese slices and bake and additional 5 minutes or until the crust is browned and the cheese melts.
6 servings, 8 points each
Cheesy Chicken Stuffed Shells
8 jumbo pasta shells
1 1/2 cups tomato sauce
2 egg whites, lightly beaten
1 1/2 cups reduced fat ricotta cheese
1 small skinless chicken breast, cooked and cubed
1 cup frozen chopped spinach, thawed and with extra water squeezed out
1 teaspoon garlic powder
1 tablespoon Italian seasoning
1 cup reduced fat mozzarella cheese, shredded
2 tablespoons Parmesan cheese, grated
Preheat oven to 350F. Cook the pasta shells in boiling water. Drain and rinse under cold water to stop them cooking further. Coat a 13x9 inch pan with cooking spray. Spread 1/2 cup of tomato sauce over the bottom of the pan. For the filling, in a large bowl stir together the egg whites, ricotta cheese, cubed chicken, spinach, garlic powder and the Italian seasoning. Stir in 1/4 cup mozzarella cheese and 1 tablespoon Parmesan cheese. Spoon the filling into the shells and place the filled shells in a single layer in the baking dish. Spread the remaining tomato sauce on top of the shells. Sprinkle the shells with the remaining cheeses. Bake about 30 minutes.
2 shells per serving, each serving 8 points
Spinach Pasta Bake
1 7 ounce package elbow macaroni, cooked and drained
1 10 ounce package frozen chopped spinach, thawed and squeezed dry
1 4 ounce can sliced mushrooms, drained
1 cup reduced fat Bisquick
1 3/4 cups skim milk
1 1/4 cups egg substitute or 2 eggs plus 4 egg whites
2/3 cup grated Parmesan cheese
1 teaspoon salt
3/4 teaspoon pepper
1/4 teaspoon ground nutmeg
2/3 cup reduced fat cheddar cheese, shredded
Heat oven to 375F. Spray an 11x7 cooking pan with cooking spray. Stir together macaroni, spinach and mushrooms and spread the mixture in the pan. Beat the remaining ingredients except cheddar cheese with a whisk or hand beater for about 1 minute or until almost smooth. Stir the cheddar cheese into the egg mixture. Pour over the spinach mixture in the pan. Bake uncovered for 40 to 45 minutes or until golden brown.
8 servings, 4.5 points each
Easy Tuna Casserole
1 can tuna in water, drained
1 cup macaroni, uncooked
1 onion, chopped
1 can baby peas, drained
1 can reduced fat cream of mushroom soup
1 cup skim milk
6 tablespoons reduced fat cheddar cheese, shredded
In a casserole dish, stir together the tuna, macaroni, onion, peas, mushroom soup and milk. Make sure the macaroni is covered by the sauce. Sprinkle with the cheddar cheese. Cover and bake at 350F for 1 hour.
4 servings, 3 points each
Light Pie Crust
1 cup flour
3 1/2 tablespoons ice water
1 teaspoon sugar
1/4 teaspoon salt
3 tablespoons vegetable shortening
Combine 1/4 cup flour and ice water, stirring until well blended. Set aside. Combine remaining flour with sugar and salt. Cut in shortening with a pastry blender or fork until mixture resembles meal. Add ice water mixture. Blend until dry ingredients are moistened. Press the dough into a 4 inch circle on waxed paper or plastic wrap. Cover with another piece of waxed paper or plastic wrap. Roll covered dough into an 11 inch circle. Chill at least 10 minutes or until the paper or wrap can be removed. Coat a 9 inch pie plate with cooking spray. Remove top sheet of paper or wrap from the dough. Invert into the pie pan. Remove bottom sheet of paper or wrap. Pat down into the pie pan, trying to not warm up the dough. Fold the upper edges of the dough and flute the edge. Bake at 400F for 15 minutes. Cool and fill the pie shell.
1/8 of crust = 2 points
Honey Mustard Chicken
3/4 cup light honey mustard dressing
1/8 teaspoon salt
1/8 teaspoon pepper
2 teaspoons dill weed, freshly chopped
1 medium scallion, finely sliced
1 cup corn flake crumbs
1 pound boneless, skinless chicken breasts; four 4 ounce halves
Preheat oven to 425F. Coat a baking pan with cooking spray. In a small bowl, combine honey mustard dressing, salt, pepper, dill and scallions. Remove 1/3 cup of the mixture and set it aside. Put corn flake crumbs into a shallow bowl. Dip the chicken breasts into the honey mustard mixtures and then into the corn flake crumbs. Place each breast into the baking pan. Bake uncovered until the chicken is golden and no longer pink inside, about 15 minutes. Drizzle remaining honey mustard dressing mixture over the chicken breasts and serve.
4 servings, 7 points each
Crockpot Corn, Ham and Potato Scallop
6 cups baking potatoes, peeled and cut into 1 inch cubes
1 1/2 cups cooked ham, cubed
1 15 ounce can whole kernel corn, drained
1/4 cup green bell pepper, chopped
2 teaspoons instant minced onion
1 10 ounce can condensed cheddar cheese soup
1/2 cup skim milk
2 tablespoons flour
Combine potatoes, ham, corn, pepper and onion in a crockpot. In a small bowl, mix the cheese soup, milk and flour. Beat with a whisk until smooth. Pour soup mixture over the potato mixture in the crockpot. Stir gently to mix. Cover and cook on low for 7 to 9 hours or until potatoes are tender.
6 servings, 6 points each
Notes: The 1 inch chunks of potato work well because they don't get too soft during the long cooking time. Leftover cooked roast beef or turkey can be used in place of the ham.
Oat Apple Crisp
6 large apples, peeled and sliced
1/2 cup orange juice
3 teaspoons sugar substitute or equivalent to 1/2 cup sugar
1/2 teaspoon cinnamon
3/4 cup flour
1/2 cup light brown sugar
1/4 teaspoon salt
7 tablespoons lower fat margarine
1/4 cup rolled oats
Arrange apples in a baking dish sprayed with cooking spray. Pour orange juice over the apples. Combine sugar substitute and cinnamon and sprinkle over the apples. Combine flour, brown sugar, rolled oats, salt and margarine to make a crumbly mixture. Spread over apples. Bake at 350F until apples are tender and the crust is lightly browned, about 45 minutes.
8 servings, 4 points each
Creamy Bowtie Primavera
8 ounces bow tie pasta, uncooked
1 cup broccoli flowerets
1 cup sliced carrots
1 8 ounce package fat free cream cheese, cubed
3/4 cup skim milk
1/4 cup Kraft reduced fat Parmesan Style Grated Topping
1/4 cup chopped green onions
1/2 teaspoon Italian seasoning
1/4 teaspoon garlic powder
Prepare pasta as directed on package, adding the broccoli and carrots to the water during the last 5 minutes of cooking time. Drain. Stir cream cheese, milk, grated topping, onions and seasoning into a large saucepan over low heat until smooth. Add pasta and vegetables and toss lightly.
6 servings, 6 points each
Turkey Quiche
2 cups cooked turkey, chopped
1 large carton Egg Beaters or other egg substitute
1/2 cup 2% sharp cheddar cheese
1 teaspoon garlic
1 bag chopped broccoli, cooked and finely chopped
1 tablespoon Italian bread crumbs
Spray a pie plate with cooking spray. Sprinkle the plate with the bread crumbs, shaking around to coat the plate. Combine all the other ingredients. Pour into the pie plate. Bake at 350F for 25 to 35 minutes or until set.
6 servings, 2 points each
Creamed Corn Pancakes
1 16 ounce can creamed corn
3 heaping tablespoons flour
1 egg
1 teaspoon baking powder
Combine all ingredients. Spray a skillet with cooking spray and heat. Pour 1/4 cup corn batter onto the hot skillet. Fry until golden brown. Turn over and brown other side. Salt lightly and serve.
2 pancakes = 2 points
Oreo Mousse
1 small package sugar free instant pudding, chocolate or white chocolate
1 12 ounce container Cool Whip Free, thawed
4 reduced fat Oreo cookies, crushed, reserve some crumbs for the top
Mix the dry pudding with the Cool Whip and crushed Oreos. Pour into a pan. Sprinkle the top with the reserved Oreo crumbs. Freeze.
6 servings, 3 points each
White Chicken Chili
6 3 ounce boneless chicken breasts
2 19 ounce jars of picante sauce
49 ounce can chicken broth
48 ounce can great northern beans
1 teaspoon cumin
1 teaspoon garlic powder
Boil the chicken and shred the meat. Combine all ingredients in a large pan. Bring to a boil and simmer for 20 minutes. Simmer longer if you want it to cook down a bit.
15 servings, 1 cup = 2 points
Tiramisu
1/3 cup General Foods International instant coffee, Kahlua flavor
2 tablespoons hot water
1 3 ounce package lady fingers
2 1/2 cups cold skim milk
1 8 ounce container fat free cream cheese
1 8 ounce package Jello fat free/sugar free vanilla pudding mix
1 cup Cool Whip Lite, thawed or you can use Cool Whip Free
In a small bowl, dissolve 1 tablespoon of the instant coffee in the hot water. Cover the bottom and sides of a shallow 2 quart dessert dish with the lady fingers. Sprinkle the lady fingers with the dissolved coffee. Put 2/3 cup milk, cream cheese and remaining undissolved coffee into a blender. Blend on medium until smooth. Add the pudding mix and remaining mix. Blend on medium until smooth. Pour the mixture over the Lady Fingers in the dessert dish. Top with the Cool Whip. Refrigerate at least 3 hours or until set. If desired, sprinkle with cinnamon or cocoa powder before serving.
8 servings, 2 points each
Lady Fingers are a kind of sponge cookie. Look for them in the cookie section of your grocery.
Banana Oatmeal Cookies
1 1/2 cups flour
24 packets Sweet 'n Low sugar substitute
1/2 teaspoon baking soda
1 teaspoon salt
3/4 cup plain low fat yogurt or you can use unsweetened applesauce
1 egg
1 cup ripe bananas, mashed
1 3/4 cup uncooked Quaker Quick rolled oats
Combine flour, sweetener, baking soda and salt in a large bowl. Stir in yogurt or applesauce with a fork until the mixture looks like fine crumbs. Beat the egg. Stir the egg and the rest of the ingredients into the flour mixture. Beat well. Drop by teaspoonfuls onto a greased cookie sheet. Bake at 400F for about 12 minutes or until brown.
1 cookie = 1 point
Fried Rice
4 cups cooked rice, cold
1/4 cup green onions, thinly sliced
1/2 cup frozen peas
1/4 cup carrots, minced
1/2 teaspoon ginger
1/2 teaspoon granulated garlic
1/4 cup Egg Beaters
2 tablespoons low sodium soy sauce
1/2 teaspoon Splenda
Spray a wok or skillet with cooking spray. Add the onions, peas and carrots. Cook, stirring, until tender crisp. Add the rice and heat. Make a hole in the center of the rice mixture. Add the Egg Beaters and fry in the hole until the eggs are set. Chop up the eggs and mix the eggs into the rice mixture. Mix the soy sauce, seasonings and Splenda. Add to the rice mixture and stir until mixed well.
8 servings 1/2 cup each, 2 points each
Strawberry Bread
3 cups flour, all purpose or whole wheat
1 teaspoon baking soda
1 teaspoon salt
1 tablespoon cinnamon
1/2 cup sugar or Splenda, may need to add more
2 teaspoons vanilla
4 eggs or 1/2 cup Egg Beaters
2 cups strawberries, chopped; if using frozen, thaw
1 1/2 cups unsweetened applesauce
1 1/4 cups chopped pecans, optional
Mix together the dry ingredients. Combine the eggs, strawberries and applesauce and add to the dry ingredients. Stir in pecans. Pour into 2 9 inch loaf pans. Bake at 325F for about 1 hour.
Approximately 15 points for each loaf, so about 2 points a slice
Pumpkin Bread
1 cup applesauce
2 cups pumpkin
3 cups sugar
1 1/4 cup Egg Beaters
1/4 cup water
3 1/3 cup flour
1 1/2 teaspoon salt
1/2 teaspoon each: nutmeg, ground cloves, cinnamon
1 teaspoon baking powder
1 1/2 teaspoon baking soda
Mix applesauce, pumpkin, sugar and eggs. Add the rest of the ingredients. Spray cooking spray in the bottom of three 8 inch loaf pans. Divide dough between pans. Bake at 350F for 1 hour or until done.
This recipe makes three small loaves, 36 servings total. 2 points per serving.
Shrimp Creole
3/4 cup onion, chopped
1 clove garlic, minced
1 medium green pepper, chopped
1/2 cup celery, finely chopped
1 tablespoon margarine
8 ounces tomato sauce
1/2 cup water
1 bay leaf, crumbled
1 teaspoon parsley, minced
1/2 teaspoon salt
1/8 teaspoon cayenne pepper
1 pound shrimp, peeled and tails removed
3 tablespoons flour
1/8 teaspoon chili powder
1/8 teaspoon Tabasco sauce
1 pound canned tomatoes
In medium skillet, spray pan heavily with Pam and saute onion, garlic, green pepper and celery in margarine about 5 minutes or until tender. Remove from heat; stir in tomato sauce, tomatoes, water, bay leaf, parsley, salt, pepper, flour Tabasco and chili powder. Simmer 10 minutes. Add shrimp. Bring mixture to a boil; cook covered over medium heat for 5 minutes. Serve Shrimp Creole over rice.
4 servings, 4 points each; add points for rice
Baked Oatmeal
2 cups oatmeal
1 1/2 teaspoon baking powder
1 cup skim milk
1 whole egg plus 1 egg white or 1/4 cup egg substitute
1/2 cup applesauce
1/4 cup brown sugar
1/4 cup raisins
1/4 teaspoon cinnamon
1 teaspoon vanilla extract
Mix Oatmeal and baking powder. Add remaining ingredients and mix well. Pour in sprayed 9 inch pie pan or casserole dish or sprayed muffin tins. Bake for 45 minutes at 350F.
6 servings, 3 points each or 12 muffins, 1.5 points each
Crab Quiche
1 8 ounce package Louis Kemp Crab Delights, flaked
3/4 cup Sargento Light Shredded Mexican Cheese
4 ounces fat free cream cheese, cut into 1/4 inch cubes
1/4 cup green onions, sliced
1/2 teaspoon salt
1/2 teaspoon basil
1/2 cup reduced fat Bisquick
1 cup skim milk
1/2 cup Egg Beaters
Mix crab delights, shredded cheese, cream cheese, onions, salt and basil in a medium bowl. Spread mixture into the bottom of a 9 inch pie plate sprayed with nonstick cooking spray. Beat remaining ingredients with an electric mixer for 1 minute. Pour over crab mixture. Bake at 375F degrees for about 40 to 45 minutes.
6 servings, 3 points each
Broccoli Casserole
1 1/2 cups shredded nonfat or reduced fat sharp cheddar cheese
2 10 ounce packages frozen chopped broccoli, thawed and drained
1/3 cup finely chopped onion
1/3 cup fat free egg substitute
1 3/4 cups dry curd or nonfat cottage cheese
2 tablespoons unbleached flour
1/4 teaspoon ground white pepper
3 tablespoons finely ground fat free cracker crumbs
Set aside 1/2 cup of the grated cheddar cheese. Combine the rest of the cheese and all of the remaining ingredients except for the cracker crumbs in a large bowl and stir to mix well. Coat a 2 1/2 quart casserole dish with nonstick cooking spray. Place the broccoli mixture in the dish, sprinkle with the cracker crumbs and spread the reserved cheese over the top. Bake at 350F for 50 minutes or until the top is golden brown. Let sit for 5 minutes before serving.
12 servings , 1.5 points each, Serving size: 2/3 cup
Classic Pecan Pie
Crust:
1 cup all purpose flour
2 tablespoons granulated sugar
1/2 teaspoon baking powder
1/4 teaspoon salt
1/4 cup fat free milk
1 tablespoon butter or stick margarine, melted
Cooking spray
Filling:
1 large egg
4 large egg whites
1 cup light or dark colored corn syrup
2/3 cup packed dark brown sugar
1/4 teaspoon salt
1 cup pecan halves
1 teaspoon vanilla extract
Combine flour, granulated sugar, baking powder and 1/4 teaspoon salt in a bowl. Add milk and butter; toss with a fork until moist. Press mixture gently into a 4 inch circle on heavy duty plastic wrap; cover with additional plastic wrap. Roll dough, still covered, to an 11 inch circle. Freeze 10 minutes or until plastic wrap can be easily removed. Remove 1 sheet of plastic wrap. Fit dough into a 9 inch pie plate coated with cooking spray. Remove top sheet of plastic wrap. Fold edges under and flute. Preheat oven to 350F. To prepare the filling, beat the egg and the next 4 ingredients at medium speed of a mixer until well blended. Stir in the pecan halves and the vanilla extract. Pour the mixture into the prepared crust. Bake the pie at 350F for 20 minutes, then cover with foil. Bake the pie an additional 20 minutes or until a knife inserted 1 inch from the edge comes out clean. Do not over bake. Cool pie on a wire rack. 10 servings.
calories 288 (29% from fat); fat 9.2g (sat 1.5g, mono 5.1g, poly 2g); protein 4.3g; carb 48.1g; fiber 1g; chol 25mg; iron 1.1mg; sodium 253mg; calc 52mg points = 6.3 per slice
Deluxe Meatloaf
2 eggs lightly beaten
1 cup seasoned bread crumbs
1 1/2 cups ketchup, divided
1 16 ounce can kidney beans, rinsed, drained and mashed
1 large onion and 1 celery rib chopped
2 teaspoons of Worcestershire sauce
1 teaspoon lemon pepper seasoning
1/2 teaspoon seasoned salt
2 1/2 pounds lean ground beef
1/2 cup water
In a large bowl combine the eggs, 1 cup ketchup, beans, bread crumbs, onion, celery, Worcestershire sauce, lemon pepper and seasoned salt; crumble beef over mixture and mix well. Shape into two loaves. Place in a 13x9x2 inch baking dish coated with nonstick cooking spray. Combine the remaining ketchup with the water and pour oven the loaves, Bake uncovered at 325F for 70 minutes.
12 servings, 6 points each
Light Chex Mix
3 cups Rice Chex
3 cups Corn Chex
3 cups Cheerios
3 cups pretzels
butter cooking spray
2 teaspoons Worcestershire sauce
2 teaspoons butter flavored sprinkles
1/2 teaspoon garlic powder
1/2 teaspoon seasoned salt
1/2 teaspoon onion powder
In 15x10x1 inch baking pan, combine cereals and pretzels. Lightly coat with butter cooking spray, drizzle with Worcestershire sauce. Combine remaining ingredients and sprinkle over cereal mix. Bake at 200F for 1 1/2 hours, stirring every 30 minutes. Cool. Store in airtight container.
12 1 cup servings, 2 points each
Impossible Coconut Pie
1/2 cup low fat margarine
2 cup 1% milk
1 cup sugar
2 eggs
1 4 ounce container Egg Beaters
1/2 cup flour
1/4 teaspoon salt
1 cup coconut and/or crushed pineapple
Preheat oven to 350F. Spray deep dish 10 inch pie plate with Pam. Place ingredients in a blender. Mix thoroughly. Pour mixture into dish. Bake for 40 minutes or until knife inserted into center comes out clean. This pie will puff up while baking, but will settle once out and cooling on counter.
8 servings, 5 points each
Faux Egg McMuffin
1/4 cup Egg Beaters or 3 egg whites
small English muffin
Kraft 2% sharp cheddar cheese
1 slice lean Canadian bacon
Press the slice of Canadian bacon down into a small microwave safe cup or bowl. Pour the Egg Beaters over. Cover loosely with a piece of plastic wrap. Microwave on high for about 1 minute or until the egg foams up and gets solid. Remove the plastic wrap and put the cheese slice on top of the egg, folding the corners in to make it fit. Toast the English muffin. Run a spoon around the edge of the egg to loosen and plop onto the muffin bottom. Top with the muffin top.
1 serving, 4.5 points
Teriyaki Chicken
4 chicken breasts
6 tablespoons soy sauce
6 tablespoons honey
3 tablespoons white vinegar
1 1/2 teaspoon dried thyme
1 1/2 teaspoon paprika
1/2 teaspoon cayenne pepper
1/2 teaspoon ground allspice
1 teaspoon pepper
Preheat oven to 375F. Combine soy sauce, honey, vinegar, thyme, paprika, cayenne pepper, allspice and pepper in a shallow baking dish; mix well. Pierce both sides of each chicken breast w/a fork. Place in baking dish; turn chicken several times using tongs. Bake chicken, basting several time with sauce, for 30 minutes Serve over rice or chill breasts and slice into thin strips for chicken salads or wraps.
4 servings, 5 points each
Basque Chicken
4 slices cooked Canadian style bacon, crumbled
1 pound boneless, skinless chicken breasts, cut into 1 inch pieces
2 medium onions, sliced
1 medium sweet red pepper, seeded and sliced into thin strips
1 medium yellow pepper, seeded and sliced into thin strips
3 medium garlic cloves, minced
1/2 cup wine, white
14 1/2 ounce can diced tomatoes, drained
1 teaspoon dried thyme
1/8 teaspoon salt or to taste
1/8 teaspoon black pepper or to taste
2 cups cooked white rice
Coat a Dutch oven with cooking spray. Cook chicken over medium high heat until no longer pink in center, about 4 minutes. Remove and set aside. Reduce heat to medium. Add onions and peppers; cook until soft, 5 to 7 minutes, stirring frequently. If necessary, add water to pot to keep onions from burning. Add garlic and cook 1 minute more. Add wine, tomatoes, thyme and reserved bacon and chicken. Bring to a boil. Reduce heat to low; simmer until chicken is cooked through, about 5 minutes. Season to taste. Serve over the white rice.
Serves 4, 7 points per serving
Strawberry Angel Food Trifle
4 cups cubed angel food cake
1 8 ounce box sugar free strawberry Jello
1 large package vanilla pudding, sugar free
1/2 of an 8 ounce container Cool Whip Lite
2 cups sliced strawberries
Make pudding mix according to directions. Just before you start to assemble the trifle, fold together the pudding and Cool Whip. Find a pretty, clear glass bowl and layer trifle. Alternate several layers of cut up cake and strawberries. Mix Jello with 2 cups of hot water. Pour over cake and berries. Cool. Next pour pudding and Cool Whip mix over the trifle and garnish with a couple of strawberries. It's a beautiful dessert and you can serve after cooling but its really better the next day.
12 1 cup servings, 3.5 points each
Celebration Cake
1 Betty Crocker Super Moist Yellow Cake Mix
3 egg whites
1/3 cup unsweetened apple sauce
1 small can Mandarin oranges in juice
Frosting:
8 ounces Cool Whip Lite
1 package sugar free instant pudding mix, dry
1 small can crushed pineapple in own juice
Preheat oven 350F. Spray a 13x9 pan with cooking spray. Mix the cake mix, egg whites, apple sauce and the oranges with their juice. Pour into the prepared pan. Bake 25 to 30 minutes until a toothpick comes out clean. Cool the cake completely. For the frosting, gently fold together the Cool Whip, the pudding mix and the pineapple with its juice. Frost the cake. The frosted cake should be stored in the refrigerator.
18 servings, 3 points each
Easy Fat Free Frosting
1 package fat free, sugar free pudding, any flavor
1 1/2 cups cold skim milk
1 envelope Dream Whip topping mix
Beat the milk, whipped topping mix and pudding on a low speed until blended and then on high for 4 to 6 minutes or until soft peaks form. Makes about 3 cups. Enough to frost a 13x9 cake. Refrigerate.
10 points for the whole batch
Pumpkin Butter
1 1/2 cups fresh pumpkin
1 cup brown sugar
1/2 cup sugar
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cloves,br>
dash salt
Cook pumpkin until tender. Drain off liquid and mash. Add the rest of ingredients. Cook over medium. heat until desired consistency. Can and seal according to manufacturers instruction or store in refrigerator.
1 Tablespoon = 0 points
Pumpkin Pie Wontons
1 cup canned pumpkin
2 tablespoon maple syrup
3 tablespoon brown sugar
1 tablespoon pumpkin pie spice
16 packaged wonton wrappers
cinnamon and sugar for dusting
Preheat oven to 400F. Mix pumpkin, maple syrup, brown sugar and pumpkin pie space in medium bowl. Place a wonton wrapper on flat surface. Spoon 1 tablespoon of filling into center. Moisten edges of wonton with water and fold in half to form a triangle. Press edges to seal. Repeat with remaining wontons. Arrange prepared wontons on an ungreased baking sheet. Lightly coat wontons with nonstick cooking spray and sprinkle them with sugar and cinnamon. Bake for 15 minutes or until golden. Turn over and bake another 2 minutes.
16 servings, 1 point each
Banana Split Cake
16 1/2 average graham crackers; 8 full graham crackers and 1/2 of another
2 tablespoons and 2 teaspoons Shedds Country Crock light margarine
1 small package Jello fat free sugar free instant vanilla pudding with 2 cups of skim milk
2 cups Del Monte crushed pineapple in its own juice, drained
2 average bananas
2 cups Cool Whip Free
Crush 16 1/2 squares of graham crackers. Set aside 1/4 cup for later use. Mix crumbs with 2 tablespoons and 2 teaspoons of light margarine, melted. Press this mixture into an 11x7 pan. Mix sugar free pudding with the 2 cups of skim milk according to the package directions. Spread pudding layer over the crumb mixture layer. Spread 2 cups of drained crushed pineapple over the pudding layer. Slice 2 bananas and layer them over the pineapple. Cover with 2 cups Cool Whip. Sprinkle top with remaining graham cracker crumbs and chill in the refrigerator.
8 servings, 4 points each
Chocolate Chip Cookies
1 1/4 cups all purpose flour
1 1/2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup applesauce
1 cup packed brown sugar
1/4 cup butter, softened
1 tablespoon vanilla extract
1 large egg
1 cup semisweet chocolate chips
Preheat oven to 375F degrees. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder and salt in a small bowl. Spoon applesauce into a fine sieve over a bowl and let drain for 15 minutes. Discard liquid. Scrape drained applesauce into a large bowl. Add sugar and butter and beat with a mixer at medium speed until light and fluffy (about 2 minutes). Beat in vanilla and egg. Add flour mixture, beating at low speed until well blended. Fold in chips. Drop by level tablespoons 2 inches apart onto baking sheets coated with cooking spray. Bake at 375F for 10 minutes or until almost set. Cool on pan 2 to 3 minutes or until firm. Remove cookies from pan; cool on wire racks.
3 dozen cookies, Serving size: 1 cookie
Pimiento Cheese
8 ounces fat free cream cheese
8 ounces fat free grated cheddar cheese
4 ounces pimientos with juice
4 tablespoons fat free mayonnaise
1 packet Sweet 'n Low
Mix together. Makes 8 sandwiches.
8 servings, 1.5 point each; Add points for bread.
Pineapple Right Side Up Cake
1/2 cup unsweetened applesauce
1 8 ounce can crushed pineapple, drained and reserve juice
1/3 cup skim milk
1/3 cup Egg Beaters or 4 egg whites
1/2 teaspoon vanilla
1 3/4 cups flour
1/3 cup sugar
2 teaspoons baking powder
1/4 cup brown sugar
Preheat oven to 350F. Spray a 9 inch square pan with cooking spray. Stir together the applesauce, reserved pineapple juice, milk, egg substitute and vanilla. Combine flour, white sugar and baking powder. Stir wet ingredients into dry ingredients. Spread batter in the pan. Sprinkle the top of the batter with crushed pineapple. Sprinkle brown sugar over the pineapple. Bake for 30 minutes until a toothpick tests clean. Cool 10 minutes. Serve warm.
12 servings, 2 points each
Cocoa Krispy Bars
1 tablespoon light margarine
1 ounce unsweetened chocolate
1 7 ounce jar marshmallow creme
1 tablespoon cocoa
1 teaspoon vanilla
6 cups regular Rice Krispies
Spray a 13x9 inch pan with cooking spray. Melt the margarine and chocolate in a large saucepan over low heat. Add the marshmallow creme, cocoa and vanilla. Stir until smooth. Remove from heat and add the cereal, stirring until well coated. Spread the mixture in the pan, pressing down evenly. Let cool 10 minutes and cut into 24 squares.
24 servings, 1 point each
Deluxe Meatloaf
2 eggs lightly beaten or 6 egg whites
1 cup ketchup
1 1/2 cups seasoned bread crumbs
1 16 ounce can kidney beans, rinsed and drained and mashed
1 large onion, chopped
1 celery rib, chopped
2 teaspoons Worcestershire sauce
1 teaspoon lemon pepper seasoning
1/2 teaspoon seasoned salt
2 1/2 pounds lean ground beef
1/2 cup water
In a large bowl combine the eggs, 1 cup ketchup, bread crumbs, beans, onion, celery, Worcestershire sauce, lemon pepper seasoning and seasoned salt. Crumble beef over the mixture and mix in well. Shape into two loaves. Place in a 13x9 inch baking dish coated with nonstick cooking spray. Combine the remaining ketchup with the water and pour over the loaves. Bake uncovered at 325F for 70 minutes.
12 servings, 6 points each
Scallops Exceptional
12 ounces scallops
1 green pepper, chopped
1 small onion, minced
1 tablespoon basil
1 10 ounce box frozen broccoli, thawed
1 tablespoon butter
8 ounces Velveeta Light
1/4 cup white wine
Spray pan lightly with cooking spray. Saute green pepper, broccoli, basil and onion in butter. Add scallops and continue cooking until scallops are cooked; they turn opaque after a couple of minutes depends on their size cut one open to test. Add the Velveeta and stir until the cheese is melted. Use the wine to thin the sauce and simmer until just warm. Serve over rice.
6 servings, 3 points each
4 servings, 4.5 points each
add points for your rice
This is from the WW cookbook 15 Minute Cookbook.
Mediterranean Chicken and Couscous
1 cup reduced sodium chicken broth
1 1/4 cups uncooked couscous
1 large sweet red pepper cut into 1 inch pieces
1/2 cup sliced green onions
1/2 teaspoon garlic powder
12 ounces cooked chicken breast, cut into 1 inch pieces
1/4 cup red wine vinegar
1 1/2 teaspoon dried basil or oregano
Bring broth to a boil in a small saucepan. Add the couscous. Cover and remove from the heat. Let stand 5 minutes. While couscous cooks, combine red pepper and green onions in a bowl. Cover loosely with plastic wrap and microwave on high for 4 minutes until vegetables are crisp tender. Drain and sprinkle with garlic powder. Fluff couscous with a fork. Add couscous, chicken, vinegar and basil to the cooked vegetables. Toss well. Cover with the plastic wrap and microwave on high for 1 to 2 minutes or until heated. Toss again and serve immediately.
5 servings, 5 points each
Broccoli Quiche
6 ounces cooked chicken
1 10 ounce package chopped broccoli, thawed and squeezed dry
1 cup part skim ricotta cheese
1/2 cup egg substitute or 6 egg whites
6 tablespoons plain yogurt
1 tablespoon plus 1 teaspoon margarine, melted
2 tablespoons grated Parmesan cheese
1/2 teaspoon baking powder
1/4 teaspoon salt
Heat oven to 350F. Spray a 9 inch pie plate with cooking spray. Put half of chicken and broccoli into the pie plate. Combine the rest of the ingredients and puree in a food processor. Pour into the pie plate. Bake 30 to 45 minutes until set.
4 servings, 3 points each
Summer Squash Casserole
2 pounds yellow or zucchini squash, sliced
2/3 cup chopped onions
1/3 cup chopped green pepper
2/3 cup reduced fat cheddar cheese, shredded
1/2 cup egg substitute or 6 egg whites
1 4 ounce jar diced pimientos, drained
1/4 teaspoon salt
1/4 teaspoon pepper
3 tablespoons bread crumbs
Preheat oven to 350F. Steam veggies covered for 10 minutes. Combine veggies, cheese and next 4 ingredients. Spray a 2 quart casserole with cooking spray. Spoon veggies into the casserole. Sprinkle with bread crumbs. Bake for 25 minutes.
4 1 cup servings, 2 points each
Spaghetti Salad
8 ounce package thin spaghetti, cooked
1 can Rotel tomatoes
1 small can sliced black olives
1 small onion, chopped
1/2 green pepper, chopped
1/2 cup fat free Italian salad dressing
Combine all ingredients and chill.
5 servings, 4 points each
Taco Soup
1 pound ground round beef
1 large onion, chopped
1 package taco seasoning mix
1 package Hidden Valley Ranch Dressing mix
1 16 ounce can pinto beans
1 16 ounce can hot chili beans
1 16 ounce can whole kernel corn
1 16 ounce can stewed tomatoes
1 16 ounce can diced tomatoes and chilis
Brown the beef and the onion together. Drain the grease. Stir everything together in a large pot and heat through.
1 cup = 4 points
Ratatouille
1 large onion, chopped
2 red pepper, chopped
2 zucchini squash, sliced
1 large eggplant, peeled and cubed
4 large tomatoes, chopped
3 cloves garlic, chopped
1 bay leaf
1/3 cup bread crumbs salt and pepper
Spray a pan with cooking spray. Brown the onion and the garlic, do not let garlic burn. Add all the veggies and the bay leaf and simmer covered for 2 hours. Sprinkle on the bread crumbs and cook another 5 minutes. Remove the bay leaf and serve.
5 servings, 0 points each, if you eat the whole thing, count points for the bread crumbs
This recipe is from WW Australia.
Balsamic Orange Grilled Chicken
4 small chicken breast fillets, skim removed, about 4 ounces each
1 orange, juiced
1/3 cup balsamic vinegar
1 teaspoon minced garlic
1/2 head butter lettuce, washed and dried
2 Lebanese cucumbers, sliced lengthways
1 pint cherry tomatoes, halved
1 medium avocado, thinly sliced
1/3 cup WW Italian dressing
Combine chicken orange juice, vinegar and garlic in a bowl. Marinate the chicken for 15 minutes or as time permits. Heat a grill or barbecue. Cook the chicken, brushing often with the balsamic marinade. In a salad bowl, combine the lettuce, cucumbers, tomatoes and avocado slices. Drizzle with the salad dressing. Slice the cooked chicken and serve over or with the salad.
4 servings, 5 points each
Herb Roasted Green Beans
2 pounds fresh green beans, trimmed and blanched (plunge into boiling water for 1 minute)
1 teaspoon olive oil or use olive oil flavored cooking spray for 0 points
1/2 packet Good Seasons Dry Italian Dressing mix
2 tablespoons Parmesan cheese, fat free is 0 points
Toss green beans with the rest of ingredients. Bake at 400F for 45 minutes or until tender.
0 or 1 point depending on cheese and oil.
Broccoli Cheese Soup
2 pounds frozen broccoli
32 ounces fat free chicken broth
1 can Rotel tomatoes and green chilis
10 ounces Velveeta Light
Combine broccoli, broth and tomatoes and simmer for 1 hour. Take off heat and add Velveeta cheese cut into chunks. Stir until melted. If you like a smooth consistency, puree in a blender.
Makes 10 cups 2 points per cup; 2 cups are 3 points
Shrimp Scampi
1 tablespoon plus 1 teaspoon olive oil
20 oz (1 pound, 4 oz) shelled and deveined medium shrimp with tails left on
1 tablespoon minced garlic
1/2 cup low sodium chicken broth
1/2 cup dry white wine
1/4 fresh lemon juice
1/4 cup minced parsley
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
Heat olive oil in a large skillet. Add shrimp and cook, stirring constantly, for 2 minutes or until just pink. Ad garlic and cook, still stirring, about 30 seconds. Use a slotted spoon to transfer shrimp to a serving platter. Keep them hot. In the skillet, add the broth, wine, lemon juice, parsley, salt and pepper. Increase heat to High. Boil uncovered until sauce is reduced by half. Spoon over shrimp.
4 servings, 5 points each; add points if you serve it over pasta
Festive Fruit Salad
2 cups non fat vanilla yogurt
1 20 ounce can pineapple chunks in juice, drained
2 10 ounce cans mandarin oranges
4 large bananas, sliced
1/4 cup flaked coconut
1 cup miniature marshmallows
First make yogurt cheese. Put a layer of cheesecloth into a sieve or funnel and put over a bowl. Pour yogurt into the cheesecloth. Let it drain in the refrigerator overnight. The creamy mixture that remains is called yogurt cheese. There should be about 1 cup. In a large bowl, combine the fruits and marshmallows. Add the yogurt cheese and toss to mix. Cover the salad and chill 1 to 3 hours before serving.
12 servings 2/3 cup each, 1.5 points
Au Gratin Potatoes
1 tablespoon butter or margarine
1 medium onion, thinly sliced
1 tablespoon flour
2 cups fat free milk
2 pounds potatoes, thinly sliced
1 cup low fat shredded cheddar cheese
1 teaspoon salt
1/4 teaspoon pepper
Heat oven to 375F. Coat a 2 quart baking dish with cooking spray. Melt butter in a large pan over medium heat. Add onion and cook, stirring occasionally, until onion begins to brown, about 5 minutes. Stir in flour. Add milk slowly, stirring. Add potatoes, stir to mix. Bring to a boil. Stir in 3/4 cup of the cheese, salt and pepper. Pour mixture into the baking dish and spread out. Bake for 1 hour uncovered. Cover and bake until potatoes are fork tender, about 20 minutes more. Change oven temperature to broil. Sprinkle remaining cheese over potatoes and broil 6 inches from the heating element until the cheese is golden brown, about 1 2 minutes. Allow to cool for 5 minutes before serving.
8 servings, 3 points each
Hot Cocoa Mix
1 cup fat free non dairy creamer
1 cup non fat dry milk powder
1 cup Splenda
1/2 cup unsweetened cocoa powder
For a Mocha, add 1/4 cup instant espresso or instant coffee granules.
For Mexican chocolate, add 1 tablespoon cinnamon.
Add 3 tablespoons of mix to 8 ounce hot water.
9 servings, 1 point each
Pasta Primavera
2 cups broccoli florets
1 can low fat cream of chicken soup
1 large carrot, cut into match stick slices
1/2 cup fat free milk
1/4 nonfat Parmesan cheese topping
1 garlic clove, minced
1/8 teaspoon pepper
3 cups cooked spaghetti
In a large saucepan, combine all of the ingredients except the spaghetti. Cook uncovered over medium heat until the veggies are tender, about 12 to 15 minutes. Stir in cooked spaghetti. Heat thoroughly.
4 servings, 4 points each
Raspberry Oatmeal Bars
2 cups reduced fat Bisquick
1 cup Quaker Old Fashioned Oats
3/4 cup brown sugar
1/3 cup I Can't Believe It's Not Butter light margarine or other light stick margarine
1 cup Smucker's Low Sugar Raspberry Preserves
Heat oven to 400F degrees. Spray cooking spray in a 9x9 pan. In a bowl, mix Bisquick, oats and brown sugar. Cut in margarine using a pastry blender or fork until the mixture is crumbly. Press half of the oat mixture into the pan. Spread with the preserves to within 1/4 inch of the sides of the pan. Top with remaining oat mixture. Press gently into fruit. Bake 25 to 30 minutes or until lightly browned. Remove from the oven and cool before cutting.
24 bars, 3 points each
Parmesan Chicken Cutlets
1/4 cup grated Parmesan cheese
2 tablespoons Italian style dried bread crumbs
1/8 teaspoon paprika
4 4 ounce boneless, skinless chicken breasts
Preheat oven to 400F. In a ziplock bag, combine cheese, bread crumbs and paprika. Shake well. Pour crumb mixture onto a plate. Dip each chicken piece into the crumb mixture, turning to coat all sides. Arrange chicken on a nonstick baking sheet or spray the pan with cooking spray. Bake until chicken is cooked, about 20 to 25 minutes.
4 servings, 4 points each
Crockpot Chicken and Rice
1 10 3/4 ounce can Healthy Request Cream of Chicken Soup
1 1 ounce package dry onion soup mix
2 cups water
6 ounces uncooked instant rice
16 ounces chicken breast, skinned and boned and cut into 36 pieces
1 cup sliced canned mushroom, drained
1/8 teaspoon black pepper
Spray a slow cooker with cooking spray. Combine in the crockpot the chicken soup, dry onion soup mix, water and uncooked rice. Stir in the chicken, mushrooms and pepper. Cover and cook on low for 6 to 8 hours. Gently stir just before serving.
6 1 cup servings, 3 points each
Snow Peas and Jicama Salad
1/4 medium jicama, peeled and cut into matchsticks
1 cup snow peas, cut into thin strips
2 medium carrots, shredded
1 cup romaine lettuce, coarsely shredded
3 tablespoons red wine vinegar
2 tablespoons low sodium soy sauce
2 tablespoons water
4 teaspoon honey
1/4 teaspoon toasted sesame oil
1 teaspoon sesame seed
In a salad bowl, combine jicama, snow peas, carrots and lettuce. Toss gently. In a cup, stir together vinegar, soy sauce, water, honey and oil. Pour over salad, toss and sprinkle with the sesame seeds. 1 cup per serving.
4 points whole recipe
Upside Down German Chocolate Cake
2 tablespoons light butter
3/4 cup water
2/3 cup brown sugar
3/4 cup packaged shredded coconut
1/2 cup chopped pecans
5 large egg whites
1 cup buttermilk
1/2 cup fat free sour cream
1/3 cup unsweetened applesauce
Betty Crocker German Chocolate Cake Mix; 2.5 grams of fat per serving
Preheat oven to 350F. Coat a 13x9 baking pan with cooking spray. In a small saucepan over low heat, melt the butter with the water. Stir in the brown sugar until smooth. Pour evenly into the baking pan. Sprinkle the coconut and pecan evenly over the melted sugar mixture. In a large bowl use and electric mixer set on high to beat the egg whites for 30 seconds. Beat in the buttermilk, sour cream and applesauce. Add the cake mix and beat on low speed until moistened, about 30 seconds. Beat for an additional 2 minutes. Pour into the prepared pan. Bake for 40 minutes. Cook pan on a rack.
16 servings, 5 points each
Sweet Potato Casserole
3 cups mashed sweet potatoes
4 egg whites
1 cup Splenda
1/2 cup canned pumpkin
1 teaspoon vanilla
1/2 cup fat free milk
Topping:
1/4 cup brown sugar
1/4 cup chopped pecans
Preheat oven to 350F. Mix sweet potatoes, egg whites, Splenda, pumpkin, vanilla and milk together until smooth. Spray a casserole dish with cooking spray. Pour sweet potato mixture into the dish. Combine the brown sugar and pecans and sprinkle on the top of the sweet potato mixture. Bake for 30 minutes.
22 points for the entire recipe
Potato Brunch Casserole
1 cup egg substitute
1 cup skim milk
1 package Simply Hash Browns
8 ounces Velveeta Light, thinly sliced
7 ounces Butterball fat free Turkey Smoked Sausage
Spray an 8x8 pan with cooking spray. Layer potatoes, smoked sausage and cheese. Mix egg substitute and milk. Add salt and pepper to taste. Pour egg mixture over hash brown layers. Bake at 350F for 40 minutes.
9 servings, 3 points each
Hummus
3 garlic cloves, minced
1/4 cup plain low fat yogurt
1 tablespoon fresh lemon juice
1 teaspoon olive oil
1/4 teaspoon salt
1/4 teaspoon paprika
1/8 teaspoon pepper
1 19 ounce can chickpeas, drained
Combine all the ingredients in a food processor and process until smooth. Chill.
1/4 cup = 1 point
Cranberry Pumpkin Bars
1 cup light brown sugar, packed
4 teaspoons reduced calorie margarine, softened to room temperature
1 cup canned pumpkin
1 large egg
1 large egg white
1/3 cup buttermilk
1 1/4 cups flour
1 1/2 cups uncooked old fashioned oats
1 tablespoon pumpkin pie spice or a mix of cinnamon, allspice, cloves and nutmeg
1/2 teaspoon baking soda
1/2 teaspoon salt
2/3 cup dried cranberries
Heat oven to 350F. Coat a 13x9 pan with cooking spray and then dust lightly with a little flour. In a large bowl cream the sugar and margarine with an electric mixer. Beat in the egg, egg white, pumpkin and buttermilk. In another bowl, combine flour, oats, pumpkin pie spice, baking soda and salt. Stir the dry ingredients into the pumpkin mixture until just moistened. Stir the cranberries gently into the mixture. Spread the batter in the pan. Bake for 20 to 25 minutes or until center springs back when lightly pressed.
18 servings, 3 points each
Cowgirl Casserole
1 medium onion, chopped
1 cup diced carrots
1 red bell pepper, diced
1 cup fresh or frozen green beans, cut into 1/2 inch pieces
1 cup canned or frozen corn
1 15 ounce can vegetarian baked beans
1 teaspoon barbecue seasoning or barbecue sauce
1 tablespoon ketchup or tomato paste
3 ounces smoky cheddar or smoky Edam cheese, diced or shredded
Heat oven to 375F. In a nonstick skillet, saute the onions, carrots and pepper until soft but not browned. Add the green beans and cook 5 minutes. Stir in the corn, baked beans, seasoning and ketchup. Cook 2 minutes until heated through. Pour into a baking dish and scatter the cheese on top. Cover and bake for 30 minutes until the casserole is bubbling and the cheese has melted.
6 main dish servings, 4 points each
Wacky Chocolate Cake
1 1/2 cup flour
1 cup sugar
1 teaspoon baking soda
1/4 cup plus 2 teaspoons baking cocoa
1 tablespoon white vinegar
1 teaspoon vanilla
1/2 cup unsweetened applesauce
1 cup water
Spray and 8x8 pan with cooking spray. Mix together the dry ingredients in a bowl. Make 3 wells in the top of the dry ingredients. Pour vinegar into one well, vanilla into the second and applesauce into the third. Pour 1 cup of water over everything and mix together. Pour batter into the pan. Bake about 35 minutes until a toothpick tests clean.
12 servings, 2 points each
Peach Angel Food Cake
1 angel food cake mix
5 to 6 small ripe peaches; 3 cups peeled and diced
1/4 cup water
1/4 cup Splenda
Peel peaches and dice into a glass measuring bowl. Add water and Splenda. Microwave on high for 5 minutes. Cool thoroughly. Stir into the angel food cake mix until well mixed. Pour batter into a 13x9 inch pan. DO NOT SPRAY THE PAN WITH COOKING SPRAY. The cake won't rise. Bake at 350F for 35 minutes. Cool completely.
12 servings, 3 points each
Berry Bake
1 cup plus 2 tablespoons low fat 1% milk
3 large eggs
1/2 cup flour
1/3 cup sugar
1 tablespoon brandy, optional
1 teaspoon vanilla
1/4 teaspoon salt
1 8 teaspoon nutmeg
1 1/2 cups fresh berries
1 tablespoon confectioner's sugar
Preheat oven to 375F. Spray a 9 inch deep dish glass or ceramic pie plate with cooking spray. Put the milk, eggs, flour, sugar, brandy (if using), vanilla, salt and nutmeg in a blender. Process until smooth and frothy, about 1 minute. Spread the berries evenly over the bottom of the pie plate. Pour the batter over the berries and place the pie plate on a cookie sheet. Bake 50 to 60 minutes until the sides are puffed and golden, the center is just set and a toothpick inserted in the center comes out clean, except for berry juice. Transfer to a rack to cool for 10 minutes. Serve immediately or let cobbler cool to room temperature. Dust it with confectioners sugar just before serving.
8 servings, 2 points each