INDEX April, 2003
Entrees Page
Apple Pancake Soufflé .................................................................................................................. 3
Baked Rigatoni ................................................................................................................................ 3
Beef Stew ......................................................................................................................................... 4
Boca Chili ......................................................................................................................................... 4
Breakfast Bar Extraordinaire ......................................................................................................... 5
Breakfast Tortilla Wrap .................................................................................................................. 5
Caesar Chicken Salad Sandwich ............................................................................................... 5
Cheesy Beef ‘n Rice ....................................................................................................................... 6
Cheese-Vegetable Chowder ........................................................................................................ 6
Chicken and Dumplings ............................................................................................................... 7
Chicken and Vegetable Casserole ............................................................................................. 7
Chicken Divan ................................................................................................................................. 8
Chickpea Burgers ........................................................................................................................... 8
Chili Rellenos .................................................................................................................................. 9
Hearty Hamburger Soup ............................................................................................................... 9
Honey Mustard Grilled Chicken ................................................................................................... 9
Huevos Rancheros ...................................................................................................................... 10
Main Dish Rice Casserole ......................................................................................................... 10
Moroccan Casserole ................................................................................................................... 10
Pizza Dough ................................................................................................................................... 11
Pork Cutlets Creole ...................................................................................................................... 12
Portobello, Basil and Tomato Sandwich ................................................................................. 12
Sour Cream Pancakes ................................................................................................................ 12
Slow Cooker Fiesta Tamale Pie ................................................................................................ 13
Three Cheese Strata ................................................................................................................... 13
Tilapia with Capers and Almonds ............................................................................................. 14
Tuna Squares ............................................................................................................................... 14
SIDE DISHES
Baked Onion Rings ...................................................................................................................... 16
Cabbage Casserole .................................................................................................................... 16
Carrot-Pineapple Salad .............................................................................................................. 16
Deli Coleslaw ................................................................................................................................ 17
Fresh Corn Salad ......................................................................................................................... 17
Hashbrown Casserole ................................................................................................................ 17
Italian Kidney Bean Salad ........................................................................................................... 18
Jo Anna Lund’s
Marvelous Mashed Potatoes ...................................................................................................... 18
Red Beans and Rice ................................................................................................................... 19
Slow Cooker Hot German Potato Salad .................................................................................. 19
TexMex Muffins .............................................................................................................................. 20
DESSERTS
Caramel Apple Salad .................................................................................................................. 21
Chocolate Pie ................................................................................................................................ 21
Easy Gingerbread Cake .............................................................................................................. 21
Fresh Banana Cake ..................................................................................................................... 22
Gooey Cinnamon Rolls ............................................................................................................... 22
Mandarin Cottage Cheese Salad .............................................................................................. 23
Maple Banana Bread ................................................................................................................... 23
Orange Rice Pudding .................................................................................................................. 24
Pear Streusel ................................................................................................................................ 24
Pumpkin-Raisin-Nut Bread ........................................................................................................ 24
POSTED BY OTHERS
Apple Treat (TrucknGranny) ........................................................................................................ 26
Crockpot Sour Cream Salsa Chicken (LITTLEBABYBIRDIE) .............................................. 26
Dijon-Roasted New Potatoes (sherryj43)................................................................................ 26
Fat-Free Cream Soup Mix (lwbuchholz) ................................................................................... 27
Key Lime Pie (cjw0818) .............................................................................................................. 27
Forty Years in the Dessert Trail Mix (GENTLENESS2001) ................................................... 28
Passover Vegetable Kugel (worldpeacenik) ........................................................................... 28
Peanut Butter Pudding (CrissyBear) ........................................................................................ 29
Good For You Pumpkin Pie (Ladybec) ..................................................................................... 29
Fat-Free Chewy Chocolate Cookies (lwbuchholz) ................................................................. 29
“Awesome!” Pizza Soup (MrsB1990) ........................................................................................ 30
Fat Free Chocolate Cake (MrsB1990) ...................................................................................... 31
Citrus and Herb Marinade for Pork and Chicken
(LINDARUTHC) ...................................... 31
Haystacks (lainee_ca) ................................................................................................................. 31
Smoked Sausage With Pasta (MrsB1990) ............................................................................. 32
Authentic Chicken Enchiladas (MrsB1990) ............................................................................. 33
Lasagna (MrsB1990) ................................................................................................................... 34
Mustard Greens (LINDARUTHC) .............................................................................................. 34
Seafood Fettuccine (MrsB1990) ................................................................................................ 35
Twice Baked Garlic Potatoes (MrsB1990) ............................................................................... 35
Mustard Onion Chuck Roast in Foil (Lainee_ca) ................................................................... 36
Potato Salad (nanna harris) ....................................................................................................... 36
Zucornchile Rajas Bake (BENITA2002) ................................................................................... 37
Cheesy Scalloped Potatoes (LITTLEBABYBIRDIE) ............................................................... 38
Chicken Creole (nutinva) ............................................................................................................ 38
Coney Island Boardwalk Casserole (nutinva) ........................................................................ 39
Margarita Angel Cake! (grannyofme) ........................................................................................ 39
Lime Jello Salad (nutinva) .......................................................................................................... 39
Cinnamon Raisin Bread Pudding (nutinva) ............................................................................ 40
Summer Berry Sauce (MLLADY) ............................................................................................... 40
Cinnamon-Apple Topping (MLLADY) ....................................................................................... 41
Baked Scallops Newburg (catarry) ........................................................................................... 41
ENTREES
Apple
Pancake Soufflé
Makes 8 servings (4 points per serving)
1 cup + 2 tablespoons all-purpose flour
3 tablespoons sugar
1/2 teaspoon salt
1/2 teaspoon cinnamon
2 cups egg substitute
2 cups skim milk
1 teaspoon vanilla extract
2 tablespoons margarine (stick)
6 apples, peeled -- sliced thin
3 tablespoons light brown sugar -- firmly packed
1. Preheat the oven to 425º F.
2. In a large bowl, combine the flour, sugar, salt and cinnamon; make a well in
the center. Add the egg substitute, milk and vanilla; whisk until thoroughly
combined.
3. Place the margarine in a 13x9" baking dish; place in the oven until the
margarine is melted and sizzling, about 3 minutes. Add the apples and mix
gently to coat. Bake until the apples are heated through, about 5 minutes. Pour
the egg mixture over the apples; sprinkle with the brown sugar. Bake until the
soufflé is puffed and golden and a knife inserted in the center comes out
clean, about 35 minutes. Serve at once.
Nutrition information:
Nutritional Info Provided with Recipe: Per serving: 222 Calories, 3 g Total
Fat, 1 g Saturated Fat, 1 mg Cholesterol, 271 mg Sodium, 38g Total
Carbohydrate, 2g Dietary Fiber, 10g Protein, 109 mg Calcium.
Serving provides: 1 Bread, 1 Fruit/Vegetable, 1 Protein/Milk, 1 Fat, 30 Bonus
Calories
Source: WW Recipes, Simply the Best
TISH sent me
this recipe and it sounds DELICIOUS. Her family loves it :)
Baked
Rigatoni
Serves 8 (6
points)
A new family
favorite "Fantastic!" March 2003
1 pound ground round (93% lean)
4 cups hot cooked rigatoni (about 2 cups uncooked) cooked w/o salt or fat
1 (26 oz) bottle tomato and basil pasta sauce (e.g. Classico)--I used Classico
olive & mushroom
1.5 cups (6 oz) shredded part skim mozzarella cheese [I used only 1 cup &
reduced the points to 5.5/serving]
1 can drained mushroom stems and pieces [I added this, not in original recipe]
Cooking spray
1/4 cup (1 oz) shredded fresh Parmesan cheese
1. Preheat oven to 350 degrees.
2. Cook beef in a large nonstick skillet over med-high heat until browned,
stirring to crumble. Drain well. Combine beef, rigatoni, pasta sauce,
[mushrooms], and 1 cup mozzarella cheese; toss well.
3. Spoon pasta mixture into an 11 X 7 inch baking dish coated with cooking
spray; top with remaining 1/2 cup mozzarella [I omitted this] and Parmesan
cheese. Bake at 350 degrees for 20 minutes or until thoroughly heated.
8 servings, 6 pts per serving as presented.
Nutritional Info: [as in original recipe] calories 285, pro 22 gr, fat 11 gr
(sat 5.5), carb 22 gr, chol e7 mg, iron 2.5 mg, sodium 538 mg, calcium 288
mg. (From WW Fast & Easy cookbook,
2002)
Beef
Stew
Serves 6 (5 points)
1 ¼ beef stew meat, cubed
2 tablespoons flour
½ teaspoon salt
¼ teaspoon pepper
2 (14 ½-ounce) cans beef broth
1 teaspoon Worcestershire sauce
¾ teaspoons each of dried oregano and basil
1 large baking potato, cut into cubes (raw)
2 large thinly sliced carrots
1 cup thinly sliced celery
1 16-ounce package frozen cut green beans
1 (15 ½ ounce) can rinsed white beans
1 (14 ½-ounce) can diced tomatoes and juice
Add beef to a 4-quart or larger slow cooker or crock pot. Spoon flour, salt and
pepper over beef, and toss to coat. Add broth, Worcestershire sauce, oregano,
basil, potato, carrots, celery, green beans, white beans, and tomatoes and
juice. Mix well, then cover and cook on high for 6 hours or on low for 10
hours.
Makes 6 servings: 286 calories, 29 grams protein, 7 grams fat, 33 grams
carbohydrate, 59 milligrams cholesterol, 695 mg sodium, 9 grams fiber.
If you don't have a slow cooker or crockpot, you can cook this for 4 hours in a
slow (300 degree) oven in a Dutch oven with a tight-fitting lid. (If the lid is
not tight, you must check periodically to make sure it does not cook dry and
then burn.)
Boca
Chili
Servings | 12
2 pts per 1 1/2 Cups
1 Box (12 oz) Boca ground burger (Crumbles) (6 pts)
1 - 40 1/2 can red kidney beans (12 pts)
1 - 14.5 oz can stewed tomatoes (1 pts)
2 - 10 3/4 oz cans condensed tomato soup (10 pts)
3 cups water
1 package chili seasoning mix (1 pt)
1 finely chopped onion (1pt)
4 celery stalks chopped
1 small can diced green chilies (optional) (1 pt)
1 diced clove of garlic
Chili powder, pepper, spices to taste (I added salt, chili powder and cayenne)
Instructions:
Heat the three packages of Boca crumbles in the microwave according to package
directions. In a large soup pan, mix & heat all the other ingredients. Add
Boca ground burger, and chili mix and all other seasonings to taste. Heat on
low until hot, celery cooked and flavors are mixed.
I added the onion, celery, garlic, and Chile's to this recipe, it is awesome -
I made it last night. You could serve with a little Fat Free Sour Cream and a
smidgen of cheese. Or make it a whole dinner by serving in a sour dough bread
bowl - don't forget to count the extra points.
Breakfast
Bar Extraordinaire
Makes 18 bars (2 points)
2 tablespoons butter -- (sweet), softened
2 tablespoons applesauce
1/2 cup sugar
1 large egg
3/4 cup all-purpose flour -- unbleached
3/4 cup whole-wheat flour
1/8 teaspoon baking powder
3/4 cup grape nuts cereal
Preheat oven to 400 degrees F. Blend first 7 ingredients with 2 tablespoons
cereal in a bowl. Roll the dough into 1 1/2-inch diameter balls. Then press the
balls into bars about 2 inches long and 1/2 an inch wide. Spread remaining
cereal on a plate and press bars into extra cereal to coat. Place bars on
nonstick cookie sheet and bake for 15 minutes or until slightly browned. Cool
completely before storing to maintain crispness. These bars can be stored in an
airtight container for up to a week. Makes 18 bars.
Serving Size (1 bar) Per Serving: 94 Calories, 2g Fat Weight Watcher Points: 2
Using MC nutritional analysis to get fiber grams: 1.3g Weight Watcher Points: 2
Breakfast
Tortilla Wrap
Serves 1 (4 points)
1 strip turkey bacon, chopped
2 tablespoons chopped green sweet pepper
1/8 teaspoon ground cumin
1/8 teaspoon salt (optional)
1/8 teaspoon crushed red pepper (optional)
2 egg whites, slightly beaten, or 1/4 cup refrigerated egg product
2 tablespoons chopped tomato
Few dashes bottled hot pepper sauce (optional)
1 warmed 8-inch fat-free flour tortilla
In a medium nonstick skillet cook bacon until crisp. Darin fat. Add green
pepper, cumin, and salt and crushed red pepper, if desired. Cook for 3 minutes.
Add egg whites or egg product; cook for 2 minutes. Stir in tomato and hot
pepper sauce, if desired. Spoon onto tortilla and roll up. Makes 1 serving.
Nutrition facts per serving: 185 calories, 3 g total fat, 1 g saturated fat, 10
mg cholesterol, 643 mg sodium, 27 g carbohydrate, 2 g fiber, 11 g protein, 5%
vitamin A, 31% vitamin C, 1% calcium, 6% iron,
Caesar
Chicken Salad Sandwiches
Serves 4 (7 points per
serving)
2 skinned, boned chicken breast halves
1 Tbsp. fresh lemon juice
2 tsp. low-sodium soy sauce
3 Tbsp. nonfat mayonnaise
2 Tbsp. grated parmesan cheese
1 tsp. Dijon mustard
1/2 tsp. anchovy paste
1/2 tsp. bottled minced garlic
1/8 tsp. pepper
4 slices whole-grain bread
2 romaine lettuce leaves
4 slices tomato (1/4-inch-thick)
Preheat broiler. Combine chicken, 2 teaspoons lemon juice, and soy sauce in a
large zip-top plastic bag; seal and marinate in refrigerator for 10 minutes,
turning bag once. Remove chicken from bag. Place chicken on a broiler pan
coated with cooking spray; broil 6 minutes on each side or until done. Cool;
shred chicken with 2 forks. Combine chicken, 1 teaspoon lemon juice, mayonnaise,
and next 5 ingredients (mayonnaise through pepper). Spread 1 cup chicken
mixture over each of 2 bread slices. Top each with 1 lettuce leaf, 2 tomato
slices, and 1 bread slice. Store sandwiches in small zip-top bags in
refrigerator.
Nutrition Facts Calories 355, Total Fat 8 g, Sat. Fat 3 g, Protein 33 g,
Carbohydrates 36 g, Sodium 777 mg, Dietary Fiber 4 g
NOTE: If you don't want to make 4 sandwiches, use this recipe as a dinner,
stopping after the "broil 6 minutes on each side or until done" step.
Have a small meal and then leave the leftovers to continue on with the sandwich
recipe. These sandwiches are great for lunch and can be made ahead when you
have a little more time (like on the weekends :)
Cheesy
Beef 'n' Rice
Serves 6 (5 points)
1 Cup Long-grain Brown Rice -- uncooked
1 Clove Garlic -- minced
3 Cups Water
2 Medium Carrots -- shredded
2 Teaspoons Beef Bouillon Granules
1 Teaspoon Dried Parsley
1/2 Teaspoon Dried Basil
1/2 Teaspoon Onion Flakes
1 Pound Extra Lean Ground Beef, 7% Fat -- browned and drained
1/2 Cup Low fat Cheddar Cheese -- shredded
Preheat oven to 325 degrees F. Coat a 9 inch baking dish with cooking spray. In
a large saucepan coated with cooking spray, sauté rice and garlic until golden
brown. Stir in water, carrots, bouillon, parsley, basil and onion. Bring to a
boil. Reduce heat; cover and simmer for 5 minutes. Stir in cooked beef. Pour
into prepared dish. Cover and bake 45 minutes, stirring twice. Uncover,
sprinkle with cheese. Bake 5 minutes longer or until cheese is melted.
Per serving: 267 Calories; 6g Total Fat; 15g Protein; 27g Carbohydrate; 2mg
Cholesterol; 185mg Sodium; Fiber 4
Food Serving Ideas: Serve garlic bread and fresh spinach salad to round out the
meal.
Cheese-Vegetable
Chowder
Serves 4 (1 ½ cup) 2 points
2 cups (one 16-ounce can) Healthy Request Chicken Broth
1 cup sliced carrots
½ cup chopped celery
½ cup chopped onion
2 cups skim milk
3 tablespoons flour
1 scant cup (3 ½ ounces) Kraft shredded reduced-fat Cheddar cheese
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper
In a medium saucepan, combine chicken broth, carrots, celery, and onion. Bring
mixture to a boil. Reduce heat, and simmer until vegetables are tender. In a
covered jar, combine milk and flour. Shake well. Pour into broth mixture. Add
Cheddar cheese, parsley flakes, and black pepper. Continue cooking until thick
and bubbly, stirring often. Serve immediately.
Chicken
and Dumplings
Serves 4 (6 points)
1 1/2 c (8 oz) diced cooked chicken breast
1 1/3 c Skim milk
1 can 10 3/4 oz Healthy Request Cream of
Chicken Soup
1 c (1-8 oz can) cut green beans, rinsed and drained
1 c (1-8 oz can) cut carrots, rinsed & drained
1/2 t Poultry seasoning
3/4 c Bisquick Reduced Fat Baking Mix
1 t Dried parsley flakes
In a slow cooker, combine chicken, 1 cup skim milk, chicken soup, green beans,
carrots and poultry seasoning. Cover and cook on LOW for 3-4 hours. In a medium
bowl, combing baking mix, remaining 1/3 cup skim milk, and parsley flakes. Mix
well. Drop by spoonful into cooked mixture to form 4 dumplings. Cover and
continue to cook on LOW for 45-50 minutes.
For each serving, place 1 dumpling on a serving
plate, and spoon about 3/4 cup chicken mixture over top.
Lin's notes: THIS IS REALLY, REALLY GOOD!!!
NUTRITIONAL INFORMATION:
Each serving contains: HE: 2 protein, 1 vegetable, 1 bead, 1/4 skim milk, 1/2
slider, 13optional calories.
265 calories, 5 gm fat, 24 gm protein, 31 gm carbohydrate, 661 mg sodium, 146
mg calcium, 1 gm fiber.
Diabetic: 2 Meat, 2 Starch, 1 Vegetable WW: 6 Points per serving
Source: Jo Anna Lund's "The Arthritis Healthy Exchanges (R) Cookbook,
1998, P.161
Chicken
& Vegetable Casserole
Serves 4 (7 points)
2 chicken breasts, halved, skinned
4 carrots, scraped, quartered
1 cup pearl onions
2 celery stalks, cut into large pieces
2 potatoes, peeled, cut into quarters, about 2 cups
1/4 cup chicken broth
1 (10 3/4 oz) can cream of mushroom soup
1/2 cup skim milk
1/4 tsp. dried-leaf thyme
1/8 tsp. ground sage
1 bay leaf
Preheat oven to 350. Rinse chicken and pat dry. Heat a medium size non-stick
skillet over low heat; spray lightly with vegetable spray. Add chicken and cook
quickly until browned on both sides. Remove chicken to a medium-size shallow
casserole. Add vegetables to casserole. In a small bowl, combine broth, soup,
milk, thyme, sage and bay leaf; pour over chicken and vegetables. Cover and
refrigerate until ready to bake. Bake, uncovered, 1 hour or until vegetables
and chicken are tender. Serve immediately. Yield: 4 servings.
Per Serving: 343 calories, 9 g fat, 4 g fiber
WW Points: 7
Chicken
Divan
Serves 6 (5 points)
3 whole boneless skinless chicken breasts, halved
¾ pound asparagus spears or broccoli flowerets
2 (10 ¾ ounce) 94% fat free cream of chicken soup
1/3 cup nonfat mayonnaise
1/3 cup evaporated skim milk
¼ cup reduced fat cheddar cheese, grated
1 teaspoon lemon juice
½ teaspoon curry powder
2 tablespoons bread crumbs
Brown chicken on both sides in nonstick skillet. Steam asparagus or broccoli in
vegetable steamer basket over boiling water for 1 minute. Arrange in 8-inch
square baking dish and top with chicken. Combine soup, mayonnaise, milk,
cheese, lemon juice, and curry. Pour over chicken. Sprinkle with bread crumbs.
Cover tightly with tin foil and bake for 25 to 30 minutes at 350 degrees.
Per serving: 264 calories, 6 g fat, 18 g carbohydrates, 33 g protein, 86 mg
cholesterol, 755 mg sodium, 1 g fiber.
Chickpea
Burgers
Serves: 8 (6 points)
2 medium potatoes, peeled and cut into 1" pieces
salt to taste
2 teaspoons olive oil
1 small onion, finely chopped
3 cloves garlic, minced
1 tomato, chopped (with juices)
1/2 teaspoon ground cumin
3 tablespoons tomato paste
3 tablespoons finely chopped flat leaf parsley
3 cups cooked chickpeas (garbanzo beans)
freshly ground black pepper
pinch cayenne pepper
about 1/4 cup dried breadcrumbs
cooking spray
Cooking Instructions
1. Place the potatoes in a large saucepan with 6 cups cold, salted water. Boil
the potatoes until tender, about 8 to 10 minutes. Drain the potatoes in a
colander and set aside.
2. Heat the oil in a large, non-stick skillet. Add the onion, pepper, garlic,
tomatoes and cumin and cook over high heat until lightly browned and dry, about
3 to 5 minutes. Stir in the tomato paste, parsley, chickpeas and potatoes and
simmer for a few minutes. Season with salt, pepper and cayenne to taste. Let
the mixture cool to room temperature.
3. Coarsely puree the chickpea mixture in a food processor, adding the
breadcrumbs as a thickener. (Run the machine in short bursts and don't
over-process.) Wet your hands and form the mixture into 8 patties. Arrange the
patties on a plate spread with plastic wrap and chill for at least 3 hours.
4. Grill the burgers as described above, spraying the vegetable grate with cooking
spray. Alternatively, arrange the burgers on an oiled, non-stick baking sheet,
lightly spray the tops with oil and broil. To sauté, add a teaspoon or 2 of oil
to a non-stick skillet. Cook the burgers over medium heat until crusty.
Whichever method you use, you'll need about 4 to 6 minutes per side cooking
time. Turn the burgers with a spatula as gently as you can.
5. Serve the burgers on rolls with onions, tomatoes, lettuce and your favorite
condiments.
Serving Size 1 burger: Calories 328; Total Fat 5 g; Saturated Fat 0 g; Protein
17 g; Total Carbohydrate 58 g; Dietary Fiber 11 g; Sodium 200 mg;
Another
recipe TISH sent me!!!
Chili
Rellenos
(longtime
family favorite for Easter & Christmas brunch)
4 servings/ 6 points per serving
Pam spray
1 c. green chilis (canned, diced, well drained--choose degree of
"heat" to your preference
2 oz shredded Monterey jack cheese
2 oz shredded cheddar cheese
2 cups whole kernel corn [I like to use white corn]
4 eggs, separated
1/2 tsp cream of tartar
1/2 tsp chili powder,
[double cheeses to 4 oz total to increase servings to 6]
Spray large rectangular casserole with Pam. Add corn first. Then beat egg
whites with cream of tartar. Beat yolks with chili powder. Fold yolks into
whites and pour half of mixture over corn. Layer chilies over mixture, then 1/2
of the cheese, then remaining egg mixture, then top with remaining cheese. Bake
in 350-degree oven until puffed and golden. (30-40 minutes) Serve hot.
Hearty
Hamburger Soup
Serves 4 – 4 points
8 ounces ground 90% lean ground beef -- (or turkey)
1/2 cup chopped onion
1 cup Healthy Request Tomato Juice -- or any reduced-sodium tomato juice
3/4 cup thinly sliced carrots
3/4 cup chopped celery
1 cup diced raw potatoes -- (5 oz.)
1 teaspoon Italian seasoning
2 cups skim Milk -- (divided)
3 Tablespoons all-purpose flour
In a large saucepan sprayed with butter-flavored cooking spray, brown meat and
onion. Stir in tomato juice, carrots, celery, potatoes, and JO's loose meat
Italian seasoning. Bring mixture to a boil. Lower heat, cover, and simmer for
15 minutes or until vegetables are tender. In a covered jar, combine 1 cup skim
milk and flour. Shake well to blend. Pour milk mixture into meat mixture. Add
remaining 1 cup skim milk. Mix well to combine. Continue simmering for 5
minutes or until mixture is heated through, stirring often.
Serves 4 (1 1/4 cups each) 197 Calories, 5 gm Fat, 16 gr Protein, 22 gm Carb,
185 mg Sodium, 178 mg Cholesterol
Honey
Mustard Grilled Chicken
Makes 2 servings (5
points per serving)
1 boneless, skinless chicken breast, 8-10 ounces, cut in half
2 Tbs. honey
2 Tbs. Dijon mustard
2 peeled garlic cloves, put through press
1 tsp. fresh thyme
Freshly ground black pepper, to taste
Microwave the chicken, covered, for 2 1/2 minutes on high. Pat dry. Mix
remaining ingredients and brush on both sides of chicken. Grill 5 minutes on
each side or until done, brushing on more honey-mustard mixture if desired.
Nutritional Information
Per serving: 222 calories, 30.5g protein, 20g carbohydrates, 0.6g fiber, 2.4g
fat (0.5g saturated), 280mg sodium.
Huevos
Rancheros
Serves 4 (3 points)
1 4-ounce can whole green chilies, drained
3 tablespoons grated reduced-fat Monterey Jack cheese
1 ½ cup Eggbeaters, beaten
2 tablespoons grated reduced-fat cheddar cheese
4 6-inch corn tortillas
½ cup salsa
1 slice tomato for garnish
Gently slit each chili lengthwise and remove seeds. Stuff with Jack cheese.
Press slit edges together to hold cheese in. Cut stuffed chilies into
bite-sized pieces.
Heat a non-stick skillet over medium heat. Arrange chilies in pan. When cheese
begins to melt, pour in beaten Eggbeaters. When eggs start to firm, lift
chilies slightly to allow uncooked eggs to run underneath. When almost fully
cooked, sprinkle grated cheddar cheese on top. When cheese melts, remove
skillet from heat.
Serve with corn tortillas and salsa. Garnish with corn tortillas and salsa.
Garnish with tomato.
Main
Dish Rice Casserole
Serves 4 (5
points)
8 ounces ground 90% lean turkey or beef
1/4 cup chopped onion
Serves 4 (1 cup) 5 points
1 1/4 cups finely chopped celery
1/2 cup (one 2.5 ounce jar) sliced mushrooms, drained
1 1/3 cups (4 Ounces) uncooked minute rice
1 (10 3/4 ounce) can Healthy Request Cream of Mushroom Soup
1 1/3 cups skim Milk
In a large skillet sprayed with butter-flavored cooking spray, brown meat,
onion and celery. Add mushrooms, rice, mushroom soup, and skim milk. Mix well
to combine. Lower Heat. Cover. Simmer 10 minutes, stirring occasionally. Serve
at once.
Serves 4 (1 cup) Each serving
equals: HE: 1 1/2 Protein, 1 Bread, 1
Vegetable, 1/3 Skim Milk, 1/2 Slider, 1 Optional Calories 266 Calories, 6 gm Fat, 16 gm Protein, 37
gm Carbohydrate, 529 mg Sodium, 2 gm Fiber
DIABETIC: 2 Starch, 1 1/2 Meat, 1 Vegetable FREEZES WELL
Moroccan
Casserole
Makes 6 servings (5
points)
3 serving PAM Cooking Spray
1 pound lean pork loin
1/2 cup onion(s)
3 Tbsp all-purpose flour
16 oz canned diced tomatoes
1/2 cup water
1 tsp ground ginger
1 tsp ground cumin
1 tsp ground cinnamon
1/2 tsp sugar
1/2 tsp table salt
1/2 tsp black pepper
3 small potatoes, red or white, cooked
1 large sweet potato
1 cup Green Giant Cut Green Beans, Frozen
3/4 cup carrots
1 cup Green Giant Harvest Fresh Frozen Baby Lima Beans
Directions
1. Preheat oven to 325*
2. Heat PAM in large skillet over med-high heat. Add cubed pork (1" cubes)
and chopped onion and cook, stirring occasionally, until pork is browned on all
sides. Sprinkle flour over meat mixture in skillet. Stir until flour has
absorbed pan juices. Cook 2 minutes more. (Using PAM you will not have any pan
juices. Keep stirring the flour into the meat until it is absorbed anyway.
3. Stir in tomatoes with juice, water, ginger, cumin, cinnamon, sugar, salt and
pepper. Transfer to a 2-1/2 quart casserole. Bake for 30 minutes.
4. Stir in cubed potatoes (1/2" dice). I used one white potato and one
sweet potato (each were 12 oz), lima beans, green beans, and sliced carrots.
Cover and bake one (1) hour more or until potatoes are tender.
Pizza
Dough
Makes 16 servings (3
points)
2 Packages yeast
2 teaspoons sugar
4 cups flour -- or more if needed
1 teaspoon salt
1/4 cup olive oil -- if available, extra virgin
1 1/2 cups warm water
Put yeast and sugar in a cup. Add 1/2 cup of water. The water should be between
100 and 110 degrees. Mix well. Wait about 5 minutes for the yeast and sugar to
activate.
In a large mixing bowl, add the flour, salt, olive oil, 1 cup of warm water and
the yeast mixture. Mix this with a fork to get all the liquid absorbed by the
flour. Place a handful of flour on a pastry board or mixing surface. Dust your
hands and spread out the flour. Empty the contents of the bowl on to the flour.
Knead the dough for 8-10 minutes or until the texture is smooth and uniform. If
the dough seems a little sticky, add a little more flour. One method to knead
is lean on the dough with the palm of your hand. Press the dough to the mixing
surface.
Fold the dough and repeat.
Place the dough in a bowl and drizzle with olive oil. Place bowl in draft free
area and cover with a cloth.
Let the dough rise for about an hour. Punch down the dough and wait about 45
minutes.
Dough is now ready. Cut the dough in half. Dust a rolling pin with flour and
roll out on a floured pastry board until the dough is the desired shape. Keep
using flour, so the dough won't stick.
Dust a cookie sheet with corn meal. (Oil will work ok, but the dough will be
greasy.)
Use a spatula and slide the dough onto the cookie sheet. If you have a peel,
assemble pizza on a peel dusted with corn meal. Then use the peel to place the
pizza on the pre-heated pizza stone.
The more you make dough the easier it will become. Don't get discouraged if it
seems difficult the first time.
NOTES : (Makes 2 pizzas or calzones)(Or 4 thin Neapolitan style pizzas!)
Yield: 16 servings
3 POINTS per serving
Nutritional Information:
Per serving: 148 Calories (kcal); 4g Total Fat; (22% calories from fat); 4g
Protein;
25g Carbohydrate; 0mg Cholesterol; 135mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2
Fat;
0 Other Carbohydrates
Source: www.pizzatherapy.com
Pork
Cutlets Creole
Serves 4 (5 points)
4 (3-ounce) lean pork cutlets or tenderloins
1/8 teaspoon black pepper
4 slices onion
4 rings green pepper
1 ¾ cups (one 15-ounce can) Hunt’s Chunky Tomato Sauce
1/8 teaspoon thyme
¼ cup water
1 teaspoon brown Sugar Twin
½ cup cooked rice*
Preheat oven to 350 degrees. In a skillet sprayed with butter-flavored cooking
spray, brown cutlets. Place browned cutlets in an 8-by-8 baking dish. Sprinkle
each cutlet with black pepper. Top with an onion slice and green pepper ring.
In a medium bowl, combine tomato sauce, thyme, water, brown sugar Twin, and
cooked rice. Pour mixture over cutlets. Cover. Bake 30 minutes.
*1/3 cup uncooked rice usually makes ½ cup cooked.
From: Healthy Exchanges Cookbook by Jo Anna Lund
Portobello,
Basil & Tomato Sandwich
4 POINTS per
serving 2 servings
2 large Portobello mushroom
1 tablespoon low fat mayonnaise
1 tablespoon nonfat sour cream
1/2 teaspoon lemon juice
1 teaspoon olive oil, mixed with 1 tsp. water
4 slices sourdough bread, thickly cut or use rolls
1 clove garlic
2/3 cup basil leaf
1 tomato, sliced
In a small bowl mix mayonnaise, sour cream and lemon juice. Grill or broil
mushrooms brushed with oil/water mixture until tender. Toast bread on grill or
under broiler. Rub bread with cut garlic cloves. Spread mayonnaise mixture on
bread halves and top with grilled mushrooms, sliced tomato and basil leaves.
Add lettuce leaves if desired. Serve immediately.
Makes 2 Servings
4 POINTS per serving
Nutrition Facts
Amount Per Serving: Calories 200, Fat 5g, Dietary Fiber 2g, Protein 8g
Sour
Cream Pancakes
Serves 9 (makes 18 pancakes,
2 pancakes per serving) (2 pancakes = 1 point)
2 eggs
½ cup Eggbeaters
½ cup all-purpose flour
1/ teaspoon salt
1 teaspoon baking soda
2 cups nonfat sour cream
Combine eggs and egg substitute and beat lightly. Combine dry ingredients;
blend with eggs and sour cream, using a wire whisk.
Pour enough batter for each pancake onto a preheated nonstick griddle. Cook
until top side is bubbly and a few bubbles have broken. Turn and brown other
side.
Note: If batter is too thick, add up to 2 tablespoons water.
Per 2 pancakes: 60 calories, 1 g fat; 5 g carbohydrates; 3 g protein; 24 mg
cholesterol; 135 mg sodium; 0 g fiber
Slow Cooker
Fiesta Tamale Pie
Makes about 6
servings (8 Points)
3/4 cup yellow cornmeal
1 cup beef broth
1 lb. extra-lean ground beef
1 tsp. chili powder
1/2 tsp. ground cumin
1 (14 to 16 oz.) jar thick and chunky salsa
1 (16 oz.) can whole-kernel corn, drained
1/4 cup sliced ripe olives
2 oz. reduced-fat Cheddar cheese, shredded (1/2 cup)
In a large bowl, mix cornmeal and broth; let stand 5 min. Stir in beef, chili
powder, cumin, salsa, corn and olives. Pour into a 3 1/2 qt. Slow cooker. Cover
and cook on LOW 5 to 7 hrs. or until set. Sprinkle cheese over top; cover and
cook another 5 min. or until cheese melts.
Per serving: cal 350, carb 34g, prot 21g, fat 16g, sat fat 0g, chol 57mg, sod
935mg
Points: 8
Three
Cheese Strata
Serves 8 (5 points)
12 slices reduced-calorie Italian bread, cut into 1 -inch cubes
1 (10 3/4 ounce) can Healthy Request Cream of Mushroom Soup
2/3 cup carnation nonfat dry milk powder
1 1/2 cups water
4 eggs, beaten, or equivalent in egg substitute
1/4 cup (3/4 ounce) grated Kraft fat-free Parmesan cheese
1 1/2 cups (6 ounces) shredded Kraft reduced-fat Cheddar cheese
7 (3/4 ounce) slices Kraft reduced-fat Swiss cheese, shredded
Spray a 9 x 13 inch baking dish with butter-flavored cooking spray. Evenly
arrange bread cubes in prepared baking dish. In a large bowl, combine mushroom
soup, dry milk powder, water and eggs. Stir in Parmesan cheese, Cheddar cheese,
and Swiss cheese. Pour soup mixture evenly over bread. Cover and refrigerate
for at least 1 hour or up to 24 hours. Uncover and bake at 350 degrees for 45
minutes or until a knife inserted near center comes out
clean. Place baking dish on a wire rack and let set for 5 minutes. Cut into 8
servings.
Each Serving Equals: Weight Watchers: 5 points
HE: 2 1/2 protein (1/2 limited), 3/4 bread, 1/4 skim milk, 1/4 slider, 1
optional Calorie
Nutritional: 227 Calories, 7 gm fat, 22 gm protein, 19 gm carbohydrate, 603 mg
sodium, 272 mg calcium, 0 gm fiber
Diabetic: 2 meat, 1 1/2 starch
This wonderful baked bread and cheese combo needs to rest for at least an hour
before baking----and can be prepared up to 24 hours in advance". - Jo Anna
Lund
Tilapia
with Capers and Almonds
Serves 4 (5 points)
¾ cup flour
Salt and freshly ground pepper
1 ½ pounds tilapia (sole or flounder)
2 tablespoons butter, divided
2 teaspoons olive oil, divided
¼ cup slivered almonds
¼ cup drained capers
1 lemon sliced paper-thin
Put flour, salt and pepper in a pie plate, then mix well. Coat fish in flour,
shaking off the excess, then transfer to a plate. In a large nonstick skillet,
melt 1 ½ teaspoons butter in 1 teaspoon of the olive oil. Add half the fillets,
and cook over medium heat 3 to 4 minutes or until golden and crisp; turn once.
Transfer to a warm plate and cover with aluminum foil to keep warm. Repeat with
another 1 1/2 teaspoons butter, remaining oil and remaining fish. Add the
remaining 1 tablespoon butter and the almonds to the skillet. Cook 2 minutes or
until golden. Add capers and lemon, and cook 1 minute or until heated through.
Pour sauce over fish and serve immediately.
Per serving: 277 calories, 31 g protein, 13 g fat, 8 g carbohydrates, 95 mg
cholesterol, 436 mg sodium, 1 g fiber.
Tuna
Squares
Serves 6 (3 points)
1 cup + 2 tablespoons Bisquick Reduced Fat baking Mix
2 teaspoons dried onion flakes
1 teaspoon dried parsley flakes
1/3 cup skim milk
1 (6 ounce) can white tuna, packed in water, drained and flaked
1/4 cup sweet pickle relish
2 teaspoons prepared mustard
1/4 cup Kraft fat free mayonnaise
3 tablespoons (3/4 ounce) shredded Kraft reduced Fat cheddar cheese
Preheat oven to 375 degrees. Spray a 9 by 9 inch cake pan with butter-flavored
cooking spray. In a large bowl, combine baking mix, onion flakes, and parsley
flakes. Add skim milk. Mix gently to combine. Spread
batter into prepared cake pan.
In a medium bowl, combine tuna, pickle relish, mustard, and mayonnaise. Drop
tuna mixture evenly over batter.
Evenly sprinkle Cheddar Cheese over top. Bake 20 to 25 minutes. Place cake pan
on a wire rack and let set for at least 5 minutes. Divide into 6 servings.
NUTRITIONAL INFORMATION PER SERVING:
Serves 6 - Each Serving Equals: Weight
Watchers: 3 Points Healthy Exchanges: 1
Br, 2/3 Pr, 1/4 SL, 2 OC
Nutritional: 142 calories, 2 gm Fat, 10 grm PR, 21 gm Ca, 553 mg So, 63 mg CL,
1 gm Fiber
Diabetic: 1 St, 1 Mt
Mary's Notes: I substituted a 5 3/4 ounce can of salmon I had at home for the
tuna, drained it very well and removed the skin. When you mix the baking mix
with water, it will form a dough. I used the back of a large spoon to press it
in to fill the bottom of the 9" pie pan I used. I used Veggie Slices for
the cheese. Smells wonderful baking and tastes great.
Was amazed at how low calorie it was, especially since it is a main dish.
Source: Jo Anna Lund's Healthy Exchanges Food Newsletter March 1999
Turkey
Pot Pie
Serves 6 (4
points)
3/4 Cup
Bisquick Reduced Fat Baking Mix
2/3 Cup Carnation Nonfat Dry Milk Powder
2 eggs or equivalent in egg substitute
1 teaspoon dried parsley flakes
2 teaspoons poultry seasoning
1 cup water
1 1/2 cups (8 ounces) diced cooked turkey breast
1 cup chopped celery
1/2 Cup finely chopped onion
Preheat
oven to 375 degrees. Spray a deep-dish 10 inch pie plate with butter-flavored
cooking spray. In a large bowl, combine baking mix, dry milk powder, eggs,
parsley flakes, poultry seasoning , and water.
Mix well using a wire whisk. Stir in turkey, celery, and onion. Pour mixture
into prepared pie plate. Bake for 35 to 40 minutes or until knife inserted in
center comes out clean. Place pie plate on a wire rack and let set for 5
minutes.
Cut into 6 servings.
Hints: 1. If you don't have leftovers, purchase a chunk of cooked turkey breast
from your local deli.
2. Good topped with 1 tablespoon fat-free sour cream, but don't forget to count
the few additional calories.
Each serving equals: Weight Watchers: 4 points
Healthy Exchanges: 1 2/3 protein, 2/3 bread, 1/2 vegetable, 1/3 skim milk
Nutritional: 172 calories, 4 gm fat, 18 gm protein, 16 gm carbohydrate,274 mg
sodium, and 0 fiber. Diabetic: 2 meat,
1 starch
SIDE DISHES
Baked
Onion Rings
Makes 6 servings (1 point per serving)
1-1/2 cups crushed corn flakes
2 teaspoons sugar
1 teaspoon paprika
1/4 teaspoon seasoned salt
1/4 teaspoon garlic salt
2 large sweet onions
4 egg whites
In a large bowl, combine the first five ingredients; set aside. Cut onions into
1/2-in.-thick slices. Separate into rings, reserving the small rings for
another use. In a small mixing bowl, beat egg substitute until frothy. Dip
onion rings into egg, then into crumb mixture, coating well. Place in a single
layer on baking sheets that have been sprayed with nonstick cooking spray. Bake
at 375 degrees F. for 15-20 minutes or until onions are tender and coating is
crispy.
Makes 6 servings
Per Serving: 72.95 Cal (2.41% from Fat, 20.50% from Protein, 77.00% from Carb);
3.81 g Protein; 0.20 g Tot Fat; 0.03 g Sat Fat; 14.29 g Carb; 1.59 g Fiber;
20.84 mg Calcium; 236.17 mg Sodium
For a spicier onion ring, add a little chili powder!
Cabbage
Casserole
8 servings – 2
Points each
1 small head of cabbage, shredded or chopped fine
1 large jar of favorite spaghetti sauce
1 cup rice (if you use brown rice you must add an extra 1/2 cup water.)
1 cup water
1 cup of sliced mushrooms
In a dry, nonstick skillet "fry" the rice until it's brown in color.
Then put half of it in the bottom of a large casserole dish. Layer half of the
shredded cabbage on top of it. Mix the water and the spaghetti sauce and then
pour half of it over the cabbage. Spread half of the mushrooms over this. Then
repeat your layers. Bake for about an hour in a 350 degree F. oven.
Makes 8 servings
Per Serving: 133.88 Cal 4.08 g Protein; 1.89 g Tot Fat; 0.22 g Sat Fat; 25.83 g
Carb; 4.21 g Fiber;
Carrot-Pineapple
Salad
Makes 6-8 Servings Serving Size: 6 ounces
(3 Points)
4 cups shredded carrots
2 cups shredded cabbage
1 (16 ounce) can crushed pineapple, drained (reserve juice)
1/2 cup chopped walnuts
1/2 cup fat free mayonnaise
2 tablespoons sugar
2 tablespoons cider vinegar
1/2 teaspoon ground black pepper
In large bowl, toss carrots, cabbage, pineapple and walnuts together. Combine
remaining ingredients including the reserved pineapple juice and whisk
together. Pour dressing over vegetable mixture and toss gently. Cover and
refrigerate at least 2 hours.
Per serving: Calories: 165 Total fat: 5 grams Saturated fat: 1 gram Cholesterol:
5 mg Sodium: 96 mg Carbohydrate: 21 grams Protein: 3 grams Dietary fiber: 3
grams Points: 3
Deli
Coleslaw
Makes 6 servings (1 point per serving)
2 1/2 cups shredded cabbage
3/4 cup shredded carrots
1/4 cup green bell pepper, diced
1/4 cup red bell pepper, diced
1/4 cup onion, diced
1/2 cup fat-free mayonnaise
1 tablespoon white vinegar
Sugar substitute to equal 1 tablespoon sugar
2 teaspoons dried parsley flakes
1/4 teaspoon black pepper
1.In a medium bowl, combine cabbage, carrots, green pepper, red pepper, and
onion.
2.In a small bowl, combine mayonnaise, vinegar, sugar substitute, parsley
flakes, and black pepper. Add mayonnaise mixture to cabbage mixture. Mix well
to combine.
3.Cover and refrigerate at least 30 minutes. Gently stir just before serving.
Nutritional Information:
· Calories: 48 · Fiber: 2 grams · Total fat: 0 grams · Sodium: 191 mg. ·
Protein: 1 grams · Total Carbohydrates: 11 grams
Recipe adapted from Joanna Lund's HELP: Healthy Exchanges Lifetime Plan: G.P.
Putnam’s Sons; Copyright 1996 Healthy Exchanges , Inc.
Fresh
Corn Salad
Serves 12 (2 points)
4 cups barley, cooked
1 cup frozen corn, thawed
1 cup green onion, sliced
½ cup red bell pepper, chopped
½ cup green bell pepper, chopped
½ lime peel, grated
2 Tbs lime juice
½ cup balsamic vinegar
3 Tbs vegetable oil
1 ½ tsp dill weed
½ tsp salt
1. Prepare barley according to package directions. Let cool.
2. Combine barley, corn, onion and peppers together in a large bowl.
3. To prepare dressing combine lime peel, juice, vinegar, oil, salt and dill in
a small bowl. Whisk to blend.
3. Pour dressing over corn mixture. Toss well.
4. Cover and refrigerate.
Hashbrown
Casserole
Makes 12 servings (2 points)
20 Ounces Hash Browns, Frozen -- thawed, or use simply potatoes
1 Can Soup, Broccoli Cheese Cream, 98% Fat Free
8 Ounces Light Sour Cream
2 Tablespoons Light Margarine, Blue Bonnet
2 Tablespoons Chopped Onion
Coat a 9X13 pan with cooking spray. Preheat oven to 350. Mix all ingredients.
Place in prepared pan. Bake for 30 minutes or until hot.
Per serving: 82 Calories (kcal); 3g Total Fat; (26% calories from fat); 2g
Protein; 14g Carbohydrate; 2mg Cholesterol; 43mg Sodium
Italian
Kidney Bean Salad
Serves 6 (3/4 cup)
(3 points)
2 cups cooked rotini pasta*
1 cup frozen peas, thawed
10 ounces (one 16-ounce can) canned red kidney beans, rinsed and drained
1 hard-boiled egg, chopped
½ cup Kraft fat-free Italian dressing
In a medium bowl, combine rotini pasta, peas, kidney beans, and chopped egg.
Add Italian dressing and mix gently to combine. Cover and refrigerate until
ready to serve.
* (1 ½ cups uncooked pasta usually makes about 2 cups cooked)
Jo
Anna Lund's Bill's Herb Roasted Potatoes
Serves 4
(1-cup servings) (2 points per cup)
4 cups (20
ounces) thickly sliced unpeeled raw red potatoes
1/2 cup sliced onion
1/3 cup Kraft Fat Free Italian Dressing
1/4 cup Dijon mustard
Preheat
oven to 425 degrees. Spray an 8 by 8 baking dish with olive oil-flavored
cooking spray. Layer potatoes and onion in prepared baking dish. In a small
bowl, combine Italian dressing and mustard. Drizzle mixture evenly over
potatoes. Toss gently to coat potatoes. Bake for 35 to 45 minutes or until
potatoes are tender. Stirring occasionally.
Serves 4 (1 cup) - Each serving equals:
Healthy Exchanges: 1 br, 1/4 Ve, 11 OC
Nutritional: 108 calories, 0 gm fat, 4 gr Pr, we gm Ca, 522 mg so., 9 mg Cl, 2
gm Fiber.
Diabetic: 1 1/2 St.
Marvelous
Mashed Potatoes
Serves 6 (3 points per serving)
3 1/2 pounds white potatoes, peeled and quartered
1 cup non-fat sour cream
1 cup skim milk
Salt and pepper to taste
Boil the potatoes in water until tender. Drain. Add sour cream, milk, salt and
pepper. Beat to desired consistency. Add more sour cream and milk as needed.
Variations: While beating, add one of these seasonings (increase as desired):
- 5 roasted, peeled garlic cloves
- 1 Tbsp. prepared horseradish
- 1/4 cup chopped green onions
- 4.5-ounce can mild peeled and chopped green chilies, drained
Nutrition information:
Per cup: 201 calories, 5.3g protein, 44g carbohydrates, 3g fiber, 0.3g fat, 65g
sodium.
Red
Beans and Rice
Serves 7 (1-cup) servings (3 points)
½ teaspoon olive oil
1 onion, finely chopped
1 (15-ounce) cans red kidney beans, drained
½ teaspoon cayenne
¼ teaspoon Tabasco sauce, or to taste
1 teaspoon pepper
½ teaspoon salt
3 cups Spicy Mexican Rice (see recipe)
½ cup salsa
½ cup nonfat sour cream
Heat olive oil in a nonstick skillet; add onion and sauté until tender. Transfer
to a 2-quart saucepan; add kidney beans, cayenne, Tabasco, pepper, and salt.
Simmer over low heat for 20 to 30 minutes.
Prepare Spicy Mexican Rice according to directions.
Just before serving, ladle beans over rice. Top with salsa and a dollop of sour
cream.
Spicy Mexican Rice
Serves 6 (1/2 cup servings) 2 points
½ teaspoon olive oil
½ cup finely chopped onion
1 cup chicken broth
1 cup Mr. and Mrs. T Bloody Mary Mix
1 cup uncooked long-grain Texmati or basmati rice
Heat oil in a nonstick skillet; add onion and sauté. In a medium saucepan, heat
chicken broth and Bloody Mary mix to boiling; add onion and rice. Stir lightly.
Cover and reduce heat; simmer 15 to 20 minutes or until rice is soft and
moisture is absorbed.
Per serving: 127 calories, 1 g fat, 25 g carbohydrate; 4 g protein; 0 mg
cholesterol; 479 mg sodium; 1 g fiber.
Slow
Cooker Hot German Potato Salad
(3 Points)
Makes 6 servings
5 med. potatoes (about 1 3/4 lbs.), cut into 1/4" slices
1 large onion, chopped
1/3 cup water
1/3 cup cider vinegar
2 tbs. all-purpose flour
2 tbs. Sugar
1 tsp. Salt
1/2 tsp. celery seed
1/4 tsp. Pepper
4 slices crisply cooked bacon, crumbled
Mix potatoes and onion in 3 1/2-6 qt. slow cooker. Mix remaining ingredients
except bacon; pour into cooker. Cover and cook on LOW 8-10 hrs. or until
potatoes are tender. Stir in bacon.
Per serving: cal 160 , fat 2 g , sat fat 1 g , cho 5 mg , sod 470 mg , carb 35
g , fib 3 g , prot 4 g
Points: 3
Texmex
Muffins
Makes 36 muffins. 2
muffins = 2.5 points
3 cups corn meal.
2 teaspoons baking soda
1 teaspoon salt.
1 jar (4 oz.) chopped pimentos, drained
1 cup minced onion.
1 cup egg substitute.
2 cups shredded fat free Cheddar Cheese
1 Can (4 oz.) chopped green chilies
2 cups skim milk
1 can (15 oz.) cream style corn
In a mixing bowl, combine corn meal, soda, and salt. Stir in pimento, cheese,
onion & chilies. Make a well in the center. Combine egg, milk and corn.
Fold into corn meal mixture, just to moisten. (Over stirring makes tough
muffins!) Spray muffin tins with cooking spray (or use paper liners); fill 3/4
full. Bake at 400 degrees for 30 minutes or until golden.
Makes 36 muffins -- 2 muffins is 2 1/2 points Freeze leftovers and reheat in
microwave. GREAT WITH CHILI!!! (Or Taco Soup!!!)
DESSERTS
Caramel
Apple Salad
Serving Size : 12 (2 points)
1 Can Crushed Pineapple/Own Juice 20 Oz. Can
1 Package Butterscotch Instant Sugar-Free Pudding Mix
1/2 Cup Peanuts, Dry-Roasted – chopped
4 Whole Golden Delicious Apples -- cored & chopped
1 Package Cool Whip Free 8 Oz. Container
Mix together. Chill about an hour. Serve.
NOTES : Weight Watchers = 2 points per serving (approx. 1 cup) (117.6 Calories,
3.7g fat, 1.5g fiber)
Chocolate
Pie (5-minute
Double Layer Chocolate Pie)
Serves 8 (4 points per serving)
1 Reduced Fat Graham Cracker Crust
1 ¼ cups cold skim milk (fat free milk)
2 packages (4-serving size) sugar-free, fat-free chocolate flavor instant
pudding mix
1 tub (8 oz. fat free or light whipped topping , thawed, divided
1. Beat milk, pudding mix, and half the whipped topping in a medium bowl with
wire whisk 1 minute (mixture will be thick.)
2. Spread in crust. Spread remaining whipped topping over pudding layer.
3. Enjoy immediately or refrigerate until ready to serve.
4. Garnish as desired.
Easy
Gingerbread Cake
Serves
8 (3.5 Points)
1 1/2 cups Bisquick Reduced Fat Baking Mix
1/4 c. pourable Sugar Twin or Sprinkle Sweet ( I use Splenda)
2 tbs. Brown Sugar Twin
1 1/2 teaspoons ground ginger
1 tsp. ground cinnamon
1/2 cup Land O Lakes no fat sour cream
1 egg beaten, or equivalent in egg substitute
1/2 cup molasses
1/2 cold tea
Preheat oven to 350 degrees. Spray 9 by 9 inch cake pan with butter flavored
cooking spray. In a large bowl, combine baking mix, Sugar Twin, Brown Sugar
Twin, ginger, and cinnamon. In a small bowl, combine sour cream, egg, molasses,
and tea. Add liquid mixture to dry mixture. Mix gently just to combine. Spread
batter into prepared cake pan. Bake for 28 to 32 minutes or until a toothpick
inserted near center comes out clean. Place cake pan on a wire rack and allow
to cool completely. Cut into 8 servings.
162 calories, 2 gm fat, 3 gm Protein, 33 gm Carbo, 299 mg sodium, 95 mg
Calcium, 1 gm fiber
Fresh
Banana Cake - Low Fat
Servings: 12 (4
points)
1/4 c. fat free margarine (I Can't Believe It's Not Butter)
Equal or Splenda equivalent to 3/4 c sugar
3 egg whites
2 t. vanilla
3 very ripe bananas mashed
1 1/2 c. low fat buttermilk at room temp.
( I used 2% milk with vinegar in it :)
2 1/4 c. flour
2 t. baking soda
1 t. salt
powdered sugar to garnish
Preheat oven to 350. Spray a 12 c. bundt pan with non stick cooking spray, set
aside.
In a large bowl beat margarine and sugar till light & fluffy. Add egg
whites, vanilla, bananas and buttermilk. stir till well combined.
In another bowl add together drying. and add to banana mixture until just
combined.
Pour into prepared pan and bake 40 - 45 min. until top springs back when
lightly touched.
Cool cake in pan 30 min. before taking out of pan, then cool completely before
sprinkling conf. sugar on the top.
Makes 12 servings.
Per slice... Calories 178 Fat 1 gr Sat.
fat 1 gr Coles. 3 mg Sodium 390 Carbs. 379 Fiber 2g Very moist - needs no frosting!
Gooey
Cinnamon Rolls
servings | 10 POINTS per serving | 1
Ingredients :
7 1/2 oz Pillsbury Buttermilk Biscuit(s)
1 1/2 tsp ground cinnamon
40 Kraft Jet-Puffed Mini Marshmallows
1/4 c Splenda
Instructions:
Preheat oven to 400. Spray 10 wells of muffin pan with butter flavored cooking
spray. Separate biscuits and flatten each into a 4 inch circle. In a small bowl
combine Splenda & cinnamon. Dip each biscuit into the cinnamon/Splenda
mixture. Place 4 marshmallows in the center of each biscuit. Bring edges up to
form balls. Place each in a prepared muffin well seam side up. Bake for 8 to 10
minutes. Remove rolls from pan immediately & cool slightly on a wire rack.
Special Notes:
The Pillsbury Buttermilk Biscuits have to be the ones that are 50
calories/biscuit (the nutrition info says, 150 calories for a serving size of 3
biscuits.) They usually come in a package of 4 (that I've seen.) Don't use the
Grands biscuits -they're not the right ones for the point value.
They also have some store brand ones that you can use - as long as they are 50
calories/biscuit. Albertsons brand is good 10 per package.
Jody's Note: I like to put 4 sprays of ICBINB spray and about 3/4 tsp. of the
leftover cinn/sugar mixture on top of the marshmallows. I also use 5 mini
marshmallows instead of 4. The original recipe said to place them in the pan
seam-side down, I found that didn't work as well. The marshmallow leaked out. I
much preferred seam-side up. Enjoy!
Mandarin
Cottage Cheese Salad
8 (3/4 cup) servings (2 points)
¾ cup plain fat-free yogurt
2/3 cup Carnation nonfat dry milk powder
1 teaspoon coconut extract
2 cups fat free cottage cheese
1 cup (one 8-ounce can) crushed pineapple, packed in its own juice, drained*
1 cup (one 11-ounce can) mandarin oranges, rinsed and drained
1 cup Cool Whip Lite
1 (4-serving) package Jell-o sugar-free orange gelatin
In a large bowl, combine yogurt and dry milk powder. Stir in coconut extract
and cottage cheese. Add pineapple, mandarin orange, and Cool Whip. Gently stir
to combine. Cover and refrigerate for 4 to 6 hours.
*Reserve juice for another use
From: Healthy Exchanges Cookbook by Jo Anna Lund
Maple
Banana Bread
Serves 8 (3
points)
1 1/2 cups
all purpose flour
1 (4 serving) package JELL-O sugar free instant banana cream pudding mix
1/4 cup Brown Sugar Twin
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
2/3 cup (2 medium) mashed ripe bananas
1/2 cup Cary's Reduced Calorie Maple Syrup
3 tablespoons skim milk
Preheat
oven to 325 degrees. Spray a 9 x 5 inch loaf pan with butter-flavored cooking
spray. In a large bowl, combine flour, dry pudding mix, Brown Sugar Twin,
baking powder, baking soda, and cinnamon. IN a
small bowl, combine bananas, maple syrup, and skim milk. Add banana mixture to
flour mixture. Mix gently to combine. Spoon mixture into prepared loaf pan.
Bake for 45 to 50 minutes or until a toothpick inserted in center comes out
clean. Place loaf pan on a wire rack and allow to cool for 10 minutes. Remove
from pan and continue cooling on wire rack. Cut
into 8 thick slices.
Each serving equals:
Healthy Exchanges: 1 bread, 1/2 fruit, 1/4 slider, 7 Optional calories
Nutritional Values: 120 calories, 0 gm fat, 3 gm protein, 27 gm carbohydrate,
347 mg sodium, 47 mg calcium, 1 gm Fiber
Diabetic: 1 starch, 1/2 fruit
Source: Dessert Every Night, Pg 301
Orange
Rice Pudding
6 servings (4 points)
This is from
"Sweet Encounters" by Sanjeev Kapoor.
1/2 cup raisins, soaked in water for 15 minutes
2 cups whole milk or skim milk
1/3 cup medium grain rice, washed and soaked in sufficient water for 30 minutes
1 1/2 tablespoons honey
1/4 teaspoon vanilla
1 teaspoon orange rind, grated (optional)
6–8 pitted dates, coarsely chopped (optional)
1/2 cup fresh orange juice
1. Squeeze out excess water from the raisins and keep aside.
2. Boil milk in a non-stick saucepan.
3. Drain and add rice to the boiling milk, reduce heat to low and cook,
stirring continuously until the rice is soft and the milk is completely
absorbed.
4. Remove from heat and cool to room temperature.
5. Combine cooked rice with honey, raisins, vanilla, grated orange rind and
chopped dates (if desired), and fresh orange juice.
6. Pour into a medium ceramic or glass ovenproof dish.
7. Bake the pudding in a preheated oven at 160 degrees Celcius (320 degrees
Fahrenheit) for 15 minutes.
8. Serve warm or chilled.
Pear
Streusel
Makes 4 servings (6
Points)
1/3 cup crunchy nutlike cereal nuggets
3 tbs. all-purpose flour
3 tbs. light brown sugar
2 tbs. soft reduced-fat margarine
1 tsp. grated lemon peel
1/2 tsp. ground ginger
4 Bartlett pears, peeled, cored, and cut into 1/2" slices
3 tbs. fresh lemon juice
1/4 cup granulated sugar
In a small bowl, combine cereal, flour, brown sugar, margarine, lemon peel and
ginger. Mix with a fork until the mixture is crumbly; set aside. In a 1 qt.
casserole dish that fits into a 4 or 5 qt. slow cooker, combine pears, lemon
juice, and granulated sugar. Sprinkle crumb mixture evenly over top. Place casserole
in slow cooker. Cover and cook on HIGH 2 hrs. or until pears are fork tender.
Serve warm.
Per serving: cal 264, carb 60g, prot 2g, fat 4g, sat fat 0.5g, chol 0mg, sod
134mg Points: 6
*************Also GREAT with Apples instead of Pears!!!!!
Pumpkin
Raisin-Nut Bread
Serves 12 (3 points)
1 15.4 ounce package nut quick bread mix -- such as Pillsbury
1/2 cup raisins
3/4 cup canned unsweetened pumpkin
1/2 cup water
1/4 cup Egg beaters® 99% egg substitute
1 teaspoon pumpkin pie spice
Instructions:
1. Preheat oven to 350.
2. Combine bread mix and raisins in a bowl; make a well in center of mixture.
Combine pumpkin and next 3 ingredients; stir well. Add to dry ingredients,
stirring just until moist.
3. Spoon batter into an 8 1/2" x 4 inch loaf pan coated with cooking
spray. Bake at 350 for 45 minutes or until a wooden pick inserted in the center
comes out clean. Let cool in pan 10 minutes on a wire rack; remove from pan.
Let cool completely on wire rack.
Nutrition information:
173 calories, 3.8g protein, 3.6g fat, 32g carbohydrates, 1.8g fiber, 0mg
cholesterol, 1.5 mg iron, 189mg sodium, 29mg calcium.
Source: Weight Watchers Magazine 1999
POSTED BY OTHERS
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TrucknGranny 4/8/2003 12:34:14 PM
This may be a recipe somewhere but I just whipped this up in my kitchen
..quick, easy and goood.
Apple Treat
2 FF Tortilla's(4)
1 Apple(Diced) with or with out peel(1)
1 Tablespoon ICBINB(1)
Dash of Sugar Twin and Cinnimon
Cooked the diced apple for 2 1/2 minutes in microwave(use a microwaveable bowl
and of course watch the timeing your microwave may be better or not as good as
mine)
Put ICBINB on the hot apples, spinkle with Sugar Twin and Cinnamon to taste.
Place half the apples on each tortilla and wrap and eat...mmmm its good ...but
hot so be careful.
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LITTLEBABYBIRDIE 4/7/2003 11:11:04 PM
TonightI fixed the Crockpot Sour Cream Salsa Chicken that Donna posted on 4/2 I
think. My family and I loved it! (I forgot to spray the crockpot with cooking
spray and it was fine. I also only used about 1/2 pkg of the taco seasoning
mix, and I think it would be good either way.)Here it is again:
Crockpot
Sour Cream Salsa Chicken
Serves 4 (3
points)
4 skinless boneless chicken breast halves
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 6-8 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 light sour cream.
And that's it. Can you believe it is so easy? And only 3 points!!! Hope you
enjoy.
Donna
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sherryj43 4/20/2003 6:07:06 PM
This recipe was posted on the WW recipe board and I used it today for lunch. It
was wonderful -- everyone was raving about the potatoes and they were so good
no butter was needed. The recipe is as follows:
Dijon-roasted
new potatoes
prep time: 10 minutes
cook time: 30 minutes
level of difficulty: easy
1 Tbsp olive oil (I didn't have olive oil so I substituted vegetable oil)
2 Tbsp dijon mustard
3/4 tsp. paprika
1/4 tsp. dried thyme
1/2 tsp. table salt
1/4 tsp. black pepper
1 & 1/2 pound new potatoes (quartered)
Coat a 9X13 baking dish with cooking spray.
Heat oven to 425 degrees F. Whisk together oil, mustard, paprika, thyme, salt
& pepper in a large bowl. Add potatoes and stir until they are coated.
Transfer potatoes to the baking dish and roast 15 minutes. Stir and roast
another 15 minutes.
4 servings
3 points each serving.
Note: I added some garlic powder and basil to the mixture as well. They were
really good. These will make the scene again Thanksgiving and Christmas -- I've
been looking for a really special low point potato recipe to replace the high
point ones I used in the past for holidays. For us, this one is it!
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lwbuchholz 5/3/2003 5:51:14 PM
I found this on a search
Fat-free
Cream Soup Mix
1 cup nonfat
dry powdered milk
1 Tablespoon dried onion flakes
2 Tablespoons cornstarch
2 Tablespoons chicken boullion powder 1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/2 teaspoon dried pepper
Combine and store until ready to use in an airtight container. To mix, add dry
ingredients and 2 cups of cold water in saucepan. Cook over medium heat, stirring
constantly until soup thickens. Add meat and/or vegetables as desired, and cook
a little longer. To thicken, add 1 or 2 tablespoons of milk powder. If too
thick, add water.
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cjw0818 4/7/2003 9:49:23 PM
Hi Everyone:
Just wanted to share....every night I usually have a skinny cow. Tonight tried
Key Lime Pie. Found the recipe on
community recipe swap. It is FABULOUS.
Key Lime Pie (serves 8) (3 points per serving)
1 Ready Crust Reduced Fat Graham Cracker Pie Crust (6 oz.)
1 pkg. (4-serving size) sugar-free lime flavored gelatin
1/4 cup boiling water
2 containers (6oz. each) key lime pie flavor light yogurt
1 tub (8 oz.) fat free whipped topping, thawed
1. In large bowl, dissolve gelatin in boiling water. Stir in yogurt with wire
whisk. Fold in whipped topping.
2. Spread in crust. Refrigerate overnight.
So easy, yet sooooooo good!
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GENTLENESS2001 4/14/2003 1:08:41 PM
A new Breakfast idea for me and a wonderful way to use up leftover matzah after
the holiday.
Forty
Years in the Desert Trail Mix
from: "Passover Lite, a Kosher Cookbook" by Gail Ashkanazi-Hankin
7 matzahs ¾ cup warm orange juice
½ cup shredded coconut 1 Tbs oil
½ cup carrots, shredded ¼ cup honey
3 small apples, unpeeled, cored, quartered, and thinly slices crosswise
4 Tbs apple juice concentrate 2 oz sliced almonds
1 ½ tsp cinnamon 8 oz dried mixed fruits, cut into bite-sized pieces
Preheat oven to 250 degrees.
In a large bowl, break up the matzahs into small pieces slightly larger than
farfel (about ½ inch). Combine matzah with the coconut, carrots, apples, and
cinnamon.
In a small bowl, combine the warm orange juice, oil, honey, and apple juice
concentrate. Stir until the honey blends in. Drizzle over the matzah mixture
and mix well. Let the mixture sit 2-3 minutes to absorb some of the liquid,
then mix again.
Spread the mixture into two nonstick baking sheets and bake for two hours,
stirring mixture every 30 minutes. (Mixture will still be very moist after the
first 30 minutes.) Add the almonds during the last 20 minutes. Then cool,
transfer to a large bowl, and mix in the fruit. Makes about 9 Cups.
Note: Store in a plastic covered container. Great with milk or with yogurt or
as a snack by itself. I entered this in the Recipe Builder to get the points
and guess at the serving size since it said it made 9 Cups.
WW Points: ½ cup serving is 3 Points
Enjoy!
Andrea
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worldpeacenik 4/13/2003 4:56:34 PM
Passover
Vegetable Kugel
Prep Time | 25 min
Cook Time | 60 min
Level of Difficulty | Easy
side dishes | This one-dish Passover staple couldn't be any easier to prepare.
Double the recipe so you can enjoy it all week long.
1 serving cooking spray (5 one second sprays)
2 cup potato(es), shredded
2 cup carrot(s), shredded
2 cup zucchini, shredded
1 medium onion(s), shredded
1/3 cup matzo meal
2 large egg(s), beaten (OR 1/2 cup applesauce)
1/4 cup vegetable oil
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
Preheat oven to 350°F. Coat a 2-quart baking dish with cooking spray.
Mix all ingredients together until well-blended. Spoon into prepared baking
dish and bake for 45 to 60 minutes until cooked through. Cut into 12 pieces and
serve.
Serves | 12 POINTS per
serving | 2
------------------------------------------------------------------------------------------------------------------------------------------CrissyBear 4/14/2003 2:21:48 PM
PB lovers rejoice. This pudding will satisfy any craving for PB (& count
1/2 milk requirement). I served it with sliced bananas and moaned while eating
it!!!!
Peanut
Butter Pudding
Serves: 4 Serving size: 1/2 cup
(112 Calories 3g Fat 1g Fiber)
1-3/4 cup skim milk
2 Tbsp reduced fat creamy peanut butter
1 small pkg sugar free instant vanilla pudding mix
Whisk milk and peanut butter until blended. Add pudding mix and whisk for 2
minutes, until it begins to thicken. Spoon into dishes and refrigerate until
set, about 5 minutes.
Serving Ideas: top with a dollop of whipped topping and a drizzle chocolate
sauce; or serve w/ fresh fruit (banana, apple or berries)
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Ladybec 4/26/2003 11:10:14 PM
Good For You
Pumpkin Pie
3 egg whites
1 15 oz. can pumpkin
1 12 oz can evaporated skim milk
3/4 c. sugar
1/2 tsp ginger
1 tsp cinnamon
1/4 tsp cloves
1/4 tsp nutmeg
2 tsp vanilla
1/2 c. light Bisquick
Spray plate with Pam. Beat all ingredients until smooth, about 2 minutes by
hand mixer. Pour into pie dish and bake at 350 degrees for 50-55 minutes.
8 servings = 3 points
6 servings = 4 points.
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lwbuchholz 5/3/2003 6:10:09 PM
Found this on a search too. Sounds good.
Fat-Free
Chewy Chocolate Cookies
From the Kitchen of sherrilb
Category: Cookies & Candy
Servings: 2-1/2 dozen
Preparation Time:
Recipe Ingredients
Non-stick cooking spray
1 1/2 cups Flour
1/2 cup Sugar
1/2 cup Unsweetened cocoa
1/2 teaspoon Baking soda
1/2 teaspoon Salt
1/2 cup Corn syrup -- light or dark
3 Egg whites
Recipe Directions
Spray cookie sheet with cooking spray. In large bowl, combine
flour,sugar,cocoa, baking soda and salt. Stir in corn syrup and egg whites
until blended (dough will be thick and slightly sticky). Drop by rounded
teaspoonfuls onto prepared cookie sheets. Bake in 350 F oven 7 to 9 minutes or
just until set (cookies will be soft when pressed). Do not overbake. Cool on
wirerack.
Each cookie provides: 0 g total fat 0
mg cholesterol 60 Calories 1 g protein
13 g carbohydrate
65 mg sodium
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MrsB1990 4/26/2003 4:25:37 PM
“Awesome!”
Pizza Soup - Donna’s Version
HOLD THE ANCHOVIES, but include:
1 (12 oz.) pkg. Fresh sliced mushrooms
1 green pepper, seeded and diced
1 onion, chopped
1 large can tomato juice
1 (14 oz.) can diced tomatoes
1 (14 oz.) jar pizza sauce
1 fresh tomato, chopped
43 pieces reduced fat turkey pepperoni slices
(2 ½ servings from package), cut into quarters
1 jar Hormel 50% less fat bacon pieces
1 package Hidden Valley Ranch seasoning
½ tsp. oregano
Sargento Fancy shredded parmesan cheese
Fat free shredded mozzarella cheese
Make sure you are wearing an oversized t-shirt and soft canvas shoes. Spray
large cast iron pot (although other type will do) with canola oil and sauté
onion, green pepper and mushrooms over medium heat until soft. Add remaining
ingredients and bring to a boil. Reduce heat to simmer. Simmer for ½ hour.
Serve each 1 Tbsp. Parmesan cheese and 2 Tbsp. Mozzarella cheese on top of the
bowl.
Makes 11 cups. One cup = 2 points
Can reduce points further by leaving out pepperoni for 1 ½ pts. per cup. Leave
out bacon pieces, too and figure at 1 pt. per cup.
If you use reduced fat cheese instead of FF, don’t forget to figure in
additional point.
This is awesome. I saw it on the board somewhere at 4 pts. Per cup but went
with less meat. You could put whatever you like on your pizza in it, just
adjust points. DH gave it “keeper” status, and I think it’s going to hit the
firehouse next week. Said he’d like it with a garlic bread stick.
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MrsB1990 4/13/2003 7:30:53 AM
Rich, moist and dense. I cut this recipe in half and
baked in a round layer pan since there's just the two of us at home, cut cake
into eighths (3 pts per serving) and topped it with some sliced strawberries
sweetened with a bit of Splenda, and FF cool whip. Served to to my DH for
Valentine's Day, who said it's a keeper.
Fat
Free Chocolate Cake
3 1/3 c. all purpose flour
1/2 c. unsweetened cocoa powder, sifted
1 1/2 tsp. baking soda
1/2 tsp. salt
1 1/2 c. granulated sugar
1/2 c. plain nonfat yogurt
2 egg whites
1 Tbsp. vanilla extract
1 Tbsp. white vinegar
2 Tbsp. confectioner's sugar
Preheat oven to 350 degrees. Spray a 13x9 baking pan with non-stick cooking
spray.
In medium bowl combine the flour, cocoa, baking soda and salt.
In a large bowl, with an electric mixer at medium speed, beat the granulated
sugar, yogurt, egg whites, vanilla and vinegar until fluffy, about 2 minutes.
With the mixer at low speed, gradually add the flour mixture; stir until just
combined. Do not overmix. Add 2 cups water and stir until just smooth.
Pour the batter into the pan. Bake until a toothpick inserted in the center
comes out clean, about 40 minutes. Cool completely in the pan on a rack. Dust
with the confectioner's sugar.
Makes 24 servings at 2 Points each.
124 cal.; 0 g total fat; 0 g saturated fat; 0 mg cholesterol; 133 mg sodium; 28
g carbohydrate; 1 g fiber; 3 g protein; 15 mg calcium.
Source: WW Simply the Best Cookbook
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LINDARUTHC 4/12/2003 10:13:59 PM
Our queen of recipes, Becky, is on vacation, so I
will contribute one. The comments were made by the person who e-mailed the
recipe to my daughter. I got it from her and have loved it:
CITRUS
AND HERB MARINADE FOR PORK AND CHICKEN
Glad ya'll enjoyed the pork and chicken. The recipe below is for 1 lbs. of
meat. I usually kick up the hot sauce and garlic (of course).
2 cloves garlic, minced
1 teaspoons oregano, crumbled
1 teaspoon ground cumin
1 teaspoon seasoned salt
2 tablespoons orange juice
2 tablespoons vinegar
1/2 teaspoon hot pepper sauce or to taste
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HAYSTACKS
lainee_ca 4/22/2003 3:43:16 PM
#1
Fiber One (or All Bran) Cookies*:
Ingredients:
2 bar Hershey's Milk Chocolate Bar(s) (5 points/bar)***
1 cup Fiber One cereal (or Kellogg's Extra Fiber All-Bran)
1/2 cup raisins
Instructions:
Melt one of the chocolate bar in a pot over very low heat. Take the pot off of
the heat. When the chocolate is melted mix in the second chocolate bar in
pieces. Combine the fiber one and the raisins in a bowl and pour in the melted
chocolate. Mix everything together. Scoop spoonfuls out onto a cookie sheet
that's cover in wax paper. It makes 12 to 16 cookies. The mixture is going to
fall apart but don't worry it will work. Put the cookies in the freezer or in
the fridge to cool the chocolate off. Store the cookies in the fridge in an
airtight container.
Serves: 12
Points/serving: 1
#2
Peanut Butter Fiber One (or All Bran) Cookies*:
Ingredients:
1 cup Fiber One (or All Bran cereal)
1 bar Hershey's Milk Chocolate Bar(s)***
1/4 cup chunky peanut butter (I used smooth)
Instructions:
Melt bar and peanut butter in microwave till smooth at 30 second intervals. Be
careful not to burn. Stir to mix chocolate and peanut butter. Add cereal and
gently toss till coated. Drop on wax paper or foil making 9 cookie size pieces.
Freeze for 30 minutes then put in zip-lock and refrigerate.
Serves: 9
Points/serving: 1
#3
Butterscotch Fiber One (or All Bran) Cookies*:
Ingredients:
1 cup Fiber One (or All Bran cereal)
1 bar Hershey's Milk Chocolate Bar(s)***
1/4 cup Nestle Butterscotch Morsels
Instructions:
Melt bar and morsels in microwave till smooth at 30 second intervals. Be
careful not to burn. Stir to mix chocolate and butterscotch. Add cereal and
gently toss till coated. Drop on wax paper or foil making 9 cookie size pieces.
Freeze for 30 minutes then put in zip-lock and refrigerate.
Serves: 9
Points/serving: 1
***Instead of Hershey’s Bar, I sometimes substitute ¼ cup of Nestle White
Chocolate Morsels (same points) - it’s especially good for with the
Butterscotch!
This sounded interesting...
Lainee
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MrsB1990 4/17/2003 5:55:48 AM
Smoked
Sausage with Pasta
4 ounces uncooked angel hair pasta, broken in half
½ pound Honeysuckle Lean Turkey Hot Italian Sausage, cut into ½ inch slices
8 oz. sliced fresh mushrooms
1 green pepper, cut into chunks
2 tsp. minced garlic
2-14 oz. cans whole tomatoes, sliced
Cook pasta according to package directions. Meanwhile, in a large nonstick
skillet sprayed with cooking oil, sauté the sausage, mushrooms, garlic and
pepper until mushrooms and peppers are tender and sausage is no longer pink.
Drain and rinse pasta; add to the sausage mixture. Add the tomato juice from
the cans, slice tomatoes and add to skillet. Toss gently, heat through.
Serves 4 (1 ½ c. servings)
POINTS PER SERVING: 5
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MrsB1990 4/13/2003 8:44:07 AM
AUTHENTIC
CHICKEN ENCHILADAS
Came from my Texan BIL, who got it from his Mexican co-worker Jorge
("hoar-hey"), who got it from his Mexican mother, so no nutritional
breakdown available but I did figure points per enchilada from WW guides and
packaging. DBIL calls it Mexican Cooking 101, and the wording here is his.
Interesting how men cook. Hope Jorge teaches him some more!
4 boneless, skinless chicken breasts
1 medium onion
4 jalapeno peppers (you can substitute any hot pepper or use less or more)
2 dried ancho peppers, or 2 tsp. dried ancho powder from the spices section if
you can't find the others
2 cans Rotel diced tomatoes and peppers
2 cans FF cream of chicken soup
8-10 FF soft flour tortillas
One half of an 8 oz. Pkg. Kraft shredded Mexican cheese (look for reduced fat
cheese)
Lots of time (this is not a fast dish)
Place chicken, ancho peppers and onion cut in half in a pot and cover with
water. It is best to put the ancho pepper on the bottom as it will float to the
top and not get soft. Bring to a boil.
While the water is coming to a boil, cut up the jalapeno peppers. The hottest
part is the seed pod, so cut the pepper in half lengthwise, shake out the seeds
and then dice them. Once the water boils, throw in the jalapenos. WARNING:
Don’t touch your eyes or nose. The oil burns like you know what.
Boil the whole thing at a slow boil for an hour or more. The longer you boil it
the more the spices can seep into the chicken. (Best is 2-3 hours, Jorge says
it would be faster in a pressure cooker.)
Take the chicken out, one piece at a time and fork shred it. Throw out any fat
or yucky looking parts. You want strings of chicken.
In a large bowl, put the chicken, one can of drained Rotel and one can of cream
of chicken soup. Mix with your hands into a thick consistency like lumpy mashed
potatoes. Strain out the jalapenos, anchos and about half the onion and cut or
mash them into small pieces and add to the chicken mixture. Set chicken mixture
aside.
Prepare a 13x9 casserole pan - mix the other can of Rotel tomatoes and cream of
chicken soup and spread half of the mixture on the bottom of your casserole pan
to keep enchiladas from getting real sticky.
Lay tortillas out. Divide up the chicken mixture among your tortillas, placing
the filling in a line down the center. Roll up the tortilla. and place it in
the prepared casserole pan seam side down. Repeat until you have the pan
filled. Top with the rest of the tomato and soup mixture and the cheese. The
cheese doesn’t have to cover completely, it is just for topping.
Put uncovered casserole in 350 degree oven for 30 minutes or until the cheese
melts and browns up a little.
Serve on a bed of lettuce with diced tomatoes and FF sour cream on the side.
Good with refried beans or rice and Crystal Light lemonade. BIL also serves a
few baked tortilla chips and salsa as an appetizer.
Points per enchilada, without sides: 5
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MrsB1990 4/13/2003 7:59:09 AM
Not a speedy recipe but well worth the time. Allow about 2-1/2 hours from start
to finish. This is a great company dish, we ALWAYS get raves. Wonderful served
with a fresh tossed salad and garlic sticks/bread.
Lasagna
Serves 12 at
4 points per serving.
3/4 pound ground sirloin
1 c. chopped onion
3 cloves minced garlic (or 3 tsp. from a jar)
4 c. tomato juice
8 oz. fresh sliced mushrooms
1 (6 oz.) can tomato paste
1 T. Worchestershire sauce
1 tsp. oregano
1 tsp. parsley
1/2 tsp. salt
1/8 tsp. pepper
8 oz. uncooked lasagna noodles (use 6 whole noodles, plus two noodles 3/4 long,
broken to fit across width of pan)
15 oz. fat free recotta cheese
1 c. grated Parmesan
2 c. fat free shredded mozarella cheese
Brown meat, onion and garlic, drain and rinse well. In large pot, combine meat
mixture, tomato juice, tomato paste, sliced mushrooms and seasonings. Simmer 30
minutes, stir occasionally. In 13x9 pan, layer UNCOOKED noodles, half the
sauce, half the ricotta, half the parmesan and half the mozarella. Repeat
layers. Top with parsley flakes. Cover loosely with foil, bake 30 minutes.
Remove foil, bake 15 minutes more. Cool 15 minutes before cutting.
Original recipe came from my DH, I lightened it up with FF cheeses and just a
tad less beef. Figured all the ingredients from the packaging, whole pan is 48
points. Adjust points accordingly if you cut into larger portions.
NOTE: If mushrooms are omitted, you should probably increase tomato juice (I'm
guessing about 3/4 c.) to compensate for the liquid the mushrooms would have
added to cook the noodles. Had my attorney bosses over for lunch, fixed this
and they raved. The Italian one said it was better than his mother's and they
traditionally have lasagna for the holidays. He hates mushrooms (texture thing)
but is not allergic to them, so I took a chance and ran them through the food
processor first. They weren't detectable in the sauce, but flavor and moisture
content was still there. Said it was the best lasagna he'd ever had! Wink,
wink.
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LINDARUTHC 4/13/2003 4:20:01 PM
I cooked mustard greens to go with the chicken n dumplings. Okay, not as
delicious as some things, but good for us. These came out pretty good. Here is
what I did:
Mustard Greens
1 1-lb. bag of cleaned and cut mustard greens
1 Tblsp. olive oil
1 cup chopped onion
1 garlic clove, minced
3 cups chicken broth
2 T. Tabasco sauce (chipotle flavor because that is what we had)
2 T balsamic vinegar
Heat the olive oil in a large stock pot and add the onion and garlic. Saute
until softened. Add the broth, mustard greens, Tabasco and balsamic vinegar.
Cook for 35 minutes or to taste.
1 cup of cooked onions is 1 point, but these were raw. I figure that it has 3
points for the pot because of the olive oil. I counted what I ate as 1 point
even though it made so much, I did not eat one third. DH ate some, and I am
saving the remainder.
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MrsB1990 4/17/2003 6:04:20 AM
Seafood
Fettuccine
Serves 8 (9 points for 1 1/2 cup serving)
From Cooking Light Magazine, Jan./Feb. 2002 issue
The sauce is like a traditional Alfredo, with no flour or other thickener.
Don’t worry if it looks thin. It’s the perfect consistency for coating the
pasta. Pat the shrimp and scallops dry before cooking with paper towels so they
don’t dilute the sauce.
1 ½ Tbsp. butter
1 c. chopped green onions
4 garlic cloves, minced
1 pound medium shrimp, peeled
1 pound sea scallops
2 c. half-and-half
½ tsp. salt
¼ tsp. black pepper
½ pound lump crabmeat, shell pieces removed
¾ c. (3 ounces) grated fresh Parmesan cheese, divided
8 c. hot, cooked fettuccine (about 1 pound uncooked pasta)
¼ c. chopped, fresh parsley
Melt butter in a 12-inch nonstick skillet over medium-high heat. Add onions and
garlic, sauté 1 minute or until tender. Add shrimp and scallops, sauté 3
minutes or until done. Reduce heat to medium-low.
Add half-and-half, salt, pepper and crabmeat; cook 3 minutes, stirring
constantly (do not boil). Gradually sprinkle ½ c. cheese over seafood mixture,
stirring constantly; cook 1 minute, stirring constantly. Remove from heat.
Combine pasta and seafood mixture in a large bowl. Top each serving with 1 ½
tsp. cheese and 1 ½ tsp. parsley.
POINTS PER 1-1/2 C. SERVING: 9
CALORIES 438 (30% from fat)
FAT 14.8g (sat 7.7g, mono 3.6g, poly 0.9g)
PROTEIN 38.5g CARB 38g FIBER 2.2g
CHOL 160mg IRON 3.4mg SODIUM 747mg CALC 257mg
NOTE: This smells like Red Lobster when it’s cooking - wonderful! The cost of
the seafood might make it a special occasion dinner, but I have substituted
cooked, sliced chicken, omitted parsley, and added sliced jalapeno pepper rings
to taste, and it is very good. I have also used fresh salmon in place of the
scallops and it is equally delicious.
I tried this with fat-free half-and-half and the sauce didn’t have any
consistency to it, so use the regular half-and-half.
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MrsB1990 4/13/2003 8:59:43 AM
Top Winner from WW Simply the Best Cookbook and tweaked a little for the two of
us and our tastes. Was part of my Valentine's dinner for DH. He loved them. The
other two potato halves freeze and reheat beautifully in the microwave.
Twice
Baked Garlic Potatoes
2 lg. baking potatoes
1/8 tsp. garlic powder
½ c. chicken broth
½ c. fat free sour cream
Few grinds black pepper
TOPPING:
4 T. low fat shredded cheddar cheese
4 tsp. bacon bits
2 tsp. chives, or to suit
Paprika
Preheat the oven to 425°. Pierce the potatoes several times with a fork; place
on a baking sheet. Bake until the potatoes are tender and softened, about 50-60
minutes. Let the potatoes cool until comfortable to handle, about 15 minutes.
Halve the potatoes lengthwise; scoop the pulp into a large bowl, leaving the
skins intact. Add the garlic powder, chicken broth, sour cream and pepper to
the potato pulp; stir and mash to the desired texture. Spoon the stuffing back
into the potato skins; sprinkle each potato half with one T. cheese, 1 tsp.
bacon bits, 1/2 tsp. chives and a sprinke of paprika for color.
Return the potatoes to the baking sheet and bake until heated through and
lightly browned, about 15 minutes.
Serves 4, one half baked potato per serving
POINTS PER SERVING: 3 (3-1/2 with toppings)
------------------------------------------------------------------------------------------------------------------------------------------
From: Lainee_ca
Mustard
Onion Chuck Roast in Foil
8 servings borderline 6 or 7
2 tbsp. dry mustard
1 1/2 tsp. Water
3 pound beef chuck pot roast
2 medium onions, chunked
1/2 cup soy sauce
Blend mustard and water to make a paste; let stand for 5 minutes. Place a large
enough piece of foil to cover meat in a shallow baking pan; place meat on foil.
Sprinkle onion pieces on meat. Stir 1 tbsp. soy sauce into mustard mixture,
blending until smooth; stir in remaining soy sauce. Pour mixture evenly over
beef and onions. Fold foil over meat; seal securely. Roast at 325 for 3 hours.
Remove from oven, slice across grain, and serve with meat juices.....
This is very good ... however, I learned a few lessons ... Most important ...
be sure you use one of those flat chuck roasts that looks like a supersized
steak ... if you use a round roast (the kind with strings tied around it) the
meat that is not covered in the liquid mixture comes out pretty dry and not
nearly as tasty. I used the lite soy sauce rather than regular soy and the meat
that was "below the water line" was very good .... so you can use
lite soy.
Lainee
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nanna_harris 4/15/2003 4:34:15 PM
I have made this potato salad twice now and my DH says he prefers it to the one
I used to make that was much higher in calories and fat.
Potato
Salad
2 points for
3/4 cup.
6 medium-size round red potatoes
1/4 cup chopped green onions
1 (2 oz) jar diced pimento, drained
1/2 cup nonfat mayonnaise
1/4 cup plain low-fat yogurt
1/4 cup low-fat sour cream
1 tablespoon sugar
2 tablespoons prepared mustard
1 tablespoon white wine vinegar
1/2 teaspoon salt
1/2 teaspooon celery seeds
1/4 teaspoon pepper
1/8 teaspoon garlic powder
Chopped green onions for garnish
1. Cut potatoes into 1/2" pieces; place in a medium saucepan. Add water to
cover. Bring to a boil; cover, reduce heat, and simmer 15 to 20 minutes or
until tender. Drain and cool. Combine potato, chopped green onions, and pimento
in a large bowl; toss gently.
2. Combine mayonnaise and next 9 ingredients; stir well. Add to potato mixture,
tossing gently to coat. Cover and chill. Garnish with chopped green onions, if
desired.
Serving size: 3/4 cup. Calories 88 (14% from fat) Protein 3.1g Fat 1.4g (sat
0.7g) Carbohydrate 16.8g Fiber 1.6g Cholesterol 3mg Iron 3.1mg Sodium 405 mg
Calcium 54mg
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BENITA2002 4/13/2003 11:05:23 PM
I found this recipe in the Famous Brand Name Recipe Casserol Recipe booklet.
Zucornchile
Rajas Bake
2 cups tomato sauce
2 Tbls. tomato paste
1 tsp. ground cumin
2 Tbls. chili powder
1/4 tsp. cayenne pepper
1 Tbls. cider vinegar
1/2 tsp. salt
1/3 tsp. garlic powder
PAM cooking spray or vegetable oil(not included in points)
6 corn tortillas
3 cups sliced zucchini
1 cup corn kernels (frozen or canned)
1 can (4 oz) diced green chiles, drained
1-1/2 cups shredded 2% Monterey Jack cheese or queso manchego shredded cheese,
divided
1/2 to 1 cups FF sour cream
3 green onions, chopped
1. Preheat oven to 350*. Spray a 13x9" baking dish with Pam.
2. In a small saucepan, combine tomato sauce, tomato paste, cumin, chili
powder, cayenne, vinegar, salt and garlic powder. Bring to a boil; simmer 10
minutes, stirring occasionally.
3. Meanwhile, slice tortillas into 1/4-inch strips. Heat Pam sprayed pan in a
skillet and fry tortilla strips in batches until crisp; drain on paper towels
if needed.
4. Steam zucchini for 5 minutes. Drain and transfer to a bowl with the thawed
frozen corn (or drained canned corn), chilies, half the cheese and tortilla
strips. Toss lightly to combine, and spoon mixture into prepared baking dish.
Spread tomato sauce mixture over the zucchini and top with remaining cheese.
Bake for 30 minutes.
5. Spread sour cream over top and sprinkle with green onions. Serve
immediately.
Makes 6 to 8 servings.
6 servings is 4 points each
8 servings is 3 points each
I plan to make this again tomorrow. To me if is very good.
This recipe won the $500 Grand Prize in FBNR contest.
------------------------------------------------------------------------------------------------------------------------------------------LITTLEBABYBIRDIE 4/17/2003 7:25:03 PM
In case anyone wants to fix this for Easter.
Cheesy
Scalloped Potatoes
1 1/2 cups skim milk
2 T. all purpose flour
1/2 t. seasoned salt (I use Lawry's)
1/8 t. pepper
1/8 t. garlic powder
1/2 cup chopped onion
nonstick cooking spray
4 medium potatoes (1 3/4 lbs) peeled and thinly sliced
1/2 cup shredded regular cheddar cheese
fresh parsley (optional)
For sauce stir together milk, flour, seasoned salt, pepper, and garlic powder
in small saucepan. Cook over medium heat until thickened and bubbly. Stir in
onion. Spray 1 1/2 quart casserole with nonstick cooking spray. Place 1/2 of
the potatoes in the casserole top with 1/2 of the sauce. Repeat with remaining
potatoes and sauce. Bake covered at 350 degrees for 65 minutes or until
potatoes are tender, stirring once. (which I never do). Remove from oven and
sprinkle with cheese. Cover and let stand for 1 - 2 minutes until cheese is
melted. Garnish with parsley.
Serves 8, 2.5 pts per serving
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nutinva 4/16/2003 9:32:01 AM
I found this recipe on DWLZ and it has become a favorite in our house. Good way
to get those veggie in! Enjoy, Sandy
Chicken
Creole
2 (4-6 oz.) B.S. chicken breast, cut in 1/2 inch chunks
1 tsp. salt
1/4 tsp black pepper
1 cup onion, chopped fine
1 cup celery, sliced thin
1 cup green pepper, chopped fine
2 cloves garlic, minced
1 28 1/2 oz. can crushed tomatoes
1 8 oz. can tomato sauce
1 cup water
1 tbsp. paprika
1/8 tsp. cayenne pepper
2 bay leaves
1 tbsp. cornstarch
1 tbsp. water
cooking spray
Toss chicken with 1/2 tsp. salt and pepper and brown in skillet sprayed with
nonstick cooking spray. Remove and set aside. Spray skillet again and saute
onions, celery and green peppers until tender. Stir in tomatoes, tomato sauce,1
cup water, paprika, 1/2 tsp salt, cayenne pepper and bay leaves. Bring to a
boil, reduce heat and simmer 10-15 minutes. Return chicken to skillet. Blend 1
tbsp. water and cornstarch; stir in chicken mixture. Cook uncovered 10-15
minutes longer.
7 (1 cup) servings
92.5 calories 1.1 fat grams 2.9 grams fiber WW points: 1 per serving
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nutinva 4/14/2003 11:13:16 AM
If you like chili dogs, you will like this. It is from a Jo Anna Lund
newsletter.
Coney Island
Boardwalk Casserole
8 oz. extra lean ground beef or turkey breast
1 cup finely chopped onion
1/2 cup finely chopped green bell pepper
8 oz. Healthy Choice Hotdogs, diced
3 cups cooked elbow macaroni (2 cups uncooked)
1 (8 oz.) can tomato sauce
1 (8 oz.) can tomatoes, crushed, undrained
2 Tblsp. Splenda, granular
In a large skillet sprayed with Pam, brown meat onion, and green peppers. Stir
in hotdogs and macaroni. Add tomato sauce, tomatoes and Splenda. Mix well to
combine. Lower heat and simmer for 6 to 8 minutes, stirring occasionally.
Servings:6 (1 cup) 4 pt. each
Calories: 215 Fat:3 gm Fiber: 2 gm
Enjoy, Sandy
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grannyofmee 4/10/2003 9:59:26 PM
This was in my Cooking Light magazine. I'm taking Sat. night, but it sure
sounds good.Have to go get the ingredients. Decided to share it now! J
Margarita
Angel Cake!
Angel Food Cake
Glaze:
3 T. sugar
3 T. fresh lime juice
3 T. tequila
3 T. Triple Sec (orange liqueur)
3 T. water
Combine 3 T. sugar and remaining ingredients in small saucepan; bring to a
boil. Reduce heat; simmer 3 minutes or until sugar disolves, stirring
occasionally. Pierce entire surface of cake liberally with a skewer; drizzle
glaze over cake. Let stand 10 min. Yield 12 servings
Calories: 181 Fat. 0.1 =4 points (Barely)
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nutinva 4/17/2003 10:37:19 AM
Since Easter is this Sunday I though I would post a jello salad. My Mother
thinks every holiday meal has to have a jello salad served with it. This lime
salad is very close to a high calorie one I grew up on.
Lime Jello
Salad
1 (3oz.) sugar free lime jello
2/3 cup boiling water
1 (8oz.)can undrained crushed pineapple, jucie packed
2/3 cup nonfat cottage cheese
1/4 cup evaporated skim milk
1/3 cup FF mayo
1 tbsp. prepared horseradish
3 tbsp. pecan pieces, toasted
In a mixing bowl combine jello and water. Stir until jello is dissolved.Add
pineapple and its juices, stir well. Add cottage cheese, milk, mayo, and
horseradish. Mix well and pour into decorative bowl. Chill until set. Before
serving sprinkle pecan pieces evenly over jello.
4 servings 102 calories 3.7 fat 2 pts.each
Note: I left the horseradish out, since I don't like it. This recipe is by
Nancy S. Hughes.
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nutinva 4/12/2003 12:41:08 PM
I tried this today and it was really good. It's from WW Simply Delicious
cookbook.
Cinnamon
Raisin Bread Pudding
1 cup fat free milk
2 large eggs
1/4 cup + 1 tablespoon sugar
1/2 teaspoon vanilla
8 slices cinnamon raisin swirl bread cut in 1 inch cubes
1. Preheat oven to 350 degrees. Spray 1 1/2 quart shallow casserole dish with
Pam.
2. Combine milk, eggs, 1/4 cup sugar and vanilla in a large bowel. Stir in
bread cubes and let set 5 minutes. Stirring occasionally. Pour into baking
dish.
3. Sprinkle with 1 tablespoon sugar and bake uncovered until puffy and golden
brown, and a knife inserted in the center comes out clean, 25 to 30 minutes.
Let stand 15 minutes before serving.
4 servings: 260 cal 4 gm fat 1 gm fiber 5 pt each
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MLLADY 4/27/2003 12:17:47 PM
Here are a couple of recipes that have saved me when I have a sweet tooth. I
have used for breakfast or with 2 pt vanilla ice cream for an evening treat.
Enjoy, gloria
Summer Berry Sauce
Yield about 2 cups
Points per serving—1/4 c 0 points, ½ c 1pt
¼ cup white grape or orange juice (I actually used water once as I didn’t have
juice)
2 tsp cornstarch
3 ½ c mixed fresh or frozen berries (strawberries, blueberries, raspberries,
blackberries
etc)
2-3 tablespoons sugar or honey
1.Combine 1 Tbs of the juice and all the cornstarch in a small bowl. Stir to
dissolve the cornstarch and set aside·
2.Combine the berries, the remaining juice and the sugar or honey in a pan.
Stir to mix well , cover and bring to a boil over medium-high heat. Reduce the
heat to medium low and cook, stirring occasionally for an additional 5 minutes
or until fruit is soft.
3.Stir the cornstarch mixture and add about half to the pot. Cook stirring
constantly for another minute or two till the mixture is thickened and bubbly.
If mixture seems too thin, add a little more of the cornstarch mixture to
thicken to desired consistency. Serve warm over pancakes, French toast, waffles
or use as a topping for ice cream.
Nutritional Facts (per ¼ cup)
Calories: 44. Carbohydrates: 11g, Cholesterol: 0; Fat :0.3G; Protein: 0.5G;
Sodium: 2mg; Calcium 10mg. GI rating: low
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MLLADY 4/27/2003 12:21:37 PM
Cinnamon-Apple
Topping
Yield-2 cups
Points per serving—1/4 cup 1pt
½ C plus 2 TBS apple juice (or any other kind or water if you don’t have apple)
2 Tsp cornstarch
2-3 TBS light brown sugar
¼ teaspoon Cinnamon (I use much more-like taste of cinnamon)
pinch salt (did not use)
3 ½ C thinly sliced peeled apples (about 4 medium)1.Combine 1 Tbs of the juice
and all the cornstarch in a small bowl. Stir to dissolve the cornstarch and set
aside.
2.Place Brown sugar, cinnamon, and salt in a pot and stir to mix well. Add
remaining apple juice and stir to mix well.
3.Add apples and bring to a boil over medium high heat. Reduce the heat to
medium low, cover and simmer, stirring occasionally for about 5 minutes or
until the apples are tender.
4.Stir cornstarch mixture and add it to the pot. Cook and stir for another
minute or two or until thickened and bubbly. Server warm over pancakes, French
toast, or waffles or use as a topping for ice cream.
Nutritional Facts (per ¼ cup serving)
Calories: 52; Carbohydrates: 13g; cholesterol: 0mg; Fat: 0.2g; Fiber:1g
Protein: 0.1g; Sodium: 19mg; Calcium 6 mg; GI rating: low
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catarry 4/27/2003 11:52:28 AM
Baked
Scallops Newburg
Serves 6 (5 points)
1/4 cup plain dry bread crumbs
2 tsp. butter or margarine. Melted
2 tbsp. unbleached or all-purpose flour
1/4 tsp. Salt
1/8 tsp. ground red pepper
1 1/2 cups 1% milk
1 egg yolk
1 lb. bay scallops – rinsed patted dry
1/2 lb. mushrooms – sliced
3 scallions – sliced
2 tbs. chopped fresh tarragon or 2 tsp. Dried
Preheat the oven to 400*. Place 4 small round baking dished (8 oz. each) on a
baking sheet. Coat the dishes with nonstick spray. In a small bowl, combine the
bread crumbs and butter or margarine. Toss to mix. Set aside.
Place the flour, salt, and red pepper in a med. saucepan. Gradually whisk in
the milk until blended. Cook, stirring often, over med. heat for 5-7 min., or
until thickened. Add the egg yolk. Cook, stirring constantly for 2 min., or
until the mixture bubbles. Meanwhile, coat a med. nonstick skillet with nonstick
spray. Place over med. heat. Place the scallops in the skillet. Cook, stirring
for 2-3 min., or until opaque. With a slotted spoon, transfer the scallops to
the saucepan.
Dry the skillet with a paper towel. Coat with nonstick spray. Add the
mushrooms. Place over med. heat. Cook, stirring occasionally, for 2-3 min., or
until they release liquid. Add the scallions and tarragon. Cook for 1 min. or
until the mushrooms are soft. Add to the saucepan. Stir to combine. Place
scallops in dishes. Spoon the mixture into the prepared baking dishes. Sprinkle
with the reserved bread crumbs. Bake about 15-20 minutes until bubbly.