Beef Pot Pie ................................................................................................................................... 3
Beef Taco Pie................................................................................................................................... 3
Beer Batter Fried Fish..................................................................................................................... 3
Breakfast Shake .............................................................................................................................. 4
Chicken and Rice ........................................................................................................................... 4
Chicken Caesar Pita Pocket ......................................................................................................... 5
Chicken Broccoli
Chicken Chili Casserole ............................................................................................................... 5
Chicken Chilaquiles ....................................................................................................................... 6
Chicken Sate ................................................................................................................................... 6
Chicken Stroganoff ......................................................................................................................... 7
Chicken with Creamy
Coq au Vin ........................................................................................................................................ 8
Crab Quiche ..................................................................................................................................... 8
Crab Tetrazzini ................................................................................................................................. 8
Creole Macaroni .............................................................................................................................. 9
Crockpot Pork Chops ..................................................................................................................... 9
Crunchy Shrimp Salad ................................................................................................................... 9
Deep Dish Pizza Casserole ....................................................................................................... 10
Dutch Oven Beef Stew ................................................................................................................. 10
Eggless Salad Sandwich ........................................................................................................... 11
Garlic Shrimp and Pasta ............................................................................................................. 11
Hamburger Vegetable Soup ...................................................................................................... 11
Island Chicken and Rice ............................................................................................................. 12
Italian-Style Freezer Sandwiches .............................................................................................. 12
Low Fat Chili Rellanos ................................................................................................................ 13
Mini Meat Loaves .......................................................................................................................... 13
Oven Hash ..................................................................................................................................... 14
Saucy Pork Chops ........................................................................................................................ 14
Tuna Salad .................................................................................................................................... 15
Side
Dishes & Misc.
Basic Tomato Sauce
.................................................................................................................. 16
Basil Rice Pilaf .............................................................................................................................. 16
Cabbage and Tomatoes ............................................................................................................. 16
Cauliflower Casserole ................................................................................................................ 17
Creamy Pea Salad ....................................................................................................................... 17
Harvest Cabbage Salad .............................................................................................................. 17
Horseradish Potato Salad .......................................................................................................... 18
Linguine Florentine ...................................................................................................................... 18
Low-Fat Potato Pancakes ........................................................................................................... 18
Nacho Cheese Broccoli Bake .................................................................................................... 19
Pasta and Bean Salad ................................................................................................................ 19
Quinoa Pilaf ................................................................................................................................... 20
Quinoa Stuffed Peppers .............................................................................................................. 20
Snowball Soup .............................................................................................................................. 20
Squash, Tomato and Onion Packet .......................................................................................... 21
Sweet Potato
Biscuits ................................................................................................................. 21
Desserts
Applesauce and Yogurt Sundae .............................................................................................. 22
Apple Oat Crumble ....................................................................................................................... 22
Apple-Cranberry Crisp ................................................................................................................. 22
Apple Scallops .............................................................................................................................. 23
Applescotch Pudding Treats ...................................................................................................... 23
Banana Bread ............................................................................................................................... 23
Banana Oatmeal Cookies .......................................................................................................... 24
Berry-Lemon Trifle ........................................................................................................................ 24
Caramel Apple Cheesecake ...................................................................................................... 24
Cheery Cherry Popcorn ............................................................................................................... 25
Cheesecake Squares ................................................................................................................. 25
Chocolate Amaretto Cheesecake ............................................................................................. 25
Chocolate Chip Cheesecake ..................................................................................................... 26
Cinnamon Chunkies ................................................................................................................... 26
Crustless Apple Dump Pie ......................................................................................................... 26
Mini Almond Cheesecakes ........................................................................................................ 27
Mini Brownie Candy Bars ............................................................................................................ 27
Pina Colada Pie ............................................................................................................................ 27
Sticky Raisin Buns ....................................................................................................................... 28
Strawberry Muffins ........................................................................................................................ 28
Strawberry Pie ............................................................................................................................... 29
Strawberry Rice Salad ................................................................................................................. 29
Main Dishes, Side Dishes & Misc.
1 cup
mixture + 2 biscuits = 6 points
1/2 cup all-purpose flour
1/4 cup nonfat dry milk
1 teaspoon dry mustard
1 cup water
1 tablespoon Worcestershire sauce
1 can beef broth -- (10.5 ounce)
1 pound ultra-lean ground beef
1 cup onion -- chopped
Cooking spray
1 tablespoon dried parsley
1/2 teaspoon garlic powder
1/2 teaspoon dried thyme
1 package frozen peas, carrots and potatoes -- thawed (16 ounce)
1 jar or small can sliced mushrooms -- drained
1 can refrigerated biscuits -- 4.5 ounce
Preheat oven to 400F.
Combine first three ingredients in a large bowl, and stir well. Gradually add
water, Worcestershire sauce, and broth, stirring with a whisk until blended;
set aside.
Cook beef and onion in a large saucepan coated with cooking spray over
medium-high heat until browned, stirring to crumble. Drain well; return meat
mixture to pan. Add parsley and next 5 ingredients; stir well. Add broth
mixture; cook over medium heat 15 minutes or until thick, stirring constantly.
Spoon mixture into a 13X9 inch baking dish coated with cooking spray. Carefully
split uncooked biscuits in half horizontally; place biscuit halves over meat
mixture. Bake at 400F for 10 minutes or until biscuits are lightly browned.
NOTES : Serving size: about 1 cup beef mixture and 2 biscuit halves. -6 Points
per serving.
Beef Taco
Bake
Serves 6 (6 points)
1 pound ground turkey
1 can tomato soup
1 cup salsa
1/2 cup skim milk
6 flour tortillas -- cut in 1" pieces
1 cup reduced fat cheddar cheese
In skillet, over medium high heat, cook beef until browned, stirring to
separate meat. Pour off fat. Add soup, salsa, milk and tortillas and half the
cheese. Spoon into 2 qt. shallow baking dish. Cover. Bake at 400º for 30
minutes or until hot. Sprinkle with remaining cheese.
Beer
Batter Baked Fish
Serves 4 (5 points)
1 tablespoon flour
1/4 teaspoon salt
4 (6-ounce) orange roughy or other lean white fish fillets
Cooking spray
1/2 cup flour
1/4 teaspoon pepper
1/2 cup beer
1 tablespoon olive oil
1 large egg yolk
2 large egg whites (at room temperature)
Preheat oven to 500°. Sprinkle 1 tbsp. flour and salt over 1 side of fillets.
Place fillets, flour sides up, in a 13x9 inch baking dish coated with cooking
spray. Combine 1/2 cup flour and pepper in a medium bowl. Gradually add beer,
oil, and egg yolk, stirring with a whisk until blended. Beat egg whites at high
speed of a mixer until stiff peaks form. Gently fold egg whites into beer
mixture, and spread evenly over fillets. Bake at 500° for 10 minutes.
Yield: 4 servings. WW POINTS: 5
Breakfast
Shake
Makes 1 generous serving (4 points)
A delicious breakfast or snack for that hectic morning when you want to eat
right.
1/2 cup low-fat vanilla yogurt
2 tablespoons frozen orange juice concentrate
2 packets Sweet ‘N Low® or Splenda
3 ice cubes
1/4 cup skim milk
1 tablespoon wheat germ
1/2 teaspoon vanilla extract
Yield: 1-1/2 cups
In a blender at medium speed, blend all the ingredients until smooth and
frothy. Pour into a glass (and enjoy).
Variation: Add 1/2 cup sliced bananas or strawberries; blend as directed.
Serving size: 1-1/2 cups, 220 calories, 10 g protein, 42 g carbohydrate, 1g total
fat, <1 g saturated fat, <1 mg cholesterol, 110 mg sodium.
Chicken
and Rice
1 cup serving = 4 points
1 can chicken broth -- I used Fat Free
7 ounces chicken breast, no skin, no bone
1 can cream of chicken soup, condensed
1 can corn, canned -- (don't drain)
1 can tomatoes, canned -- (don't drain)
3/4 cup cheddar cheese, lowfat
2 cups rice, instant -- (uncooked)
To Taste: salt and pepper
Mix everything but the cheese together in baking dish. Sprinkle cheese on top.
Cover with foil. Bake for 45 minutes at 350 degrees, remove foil, and continue
baking for another 15-30 minutes (until cheese is brown and bubbly).
Yield: 1 cup servings Freezes well for
single servings! I am pretty sure it makes 4 servings.
Chicken
Caesar Pita Pocket
From Sunshine 97
Serves 4 (5
points)
¾ lb.
zucchini, cut into strips
¾ lb. yellow squash, cut into strips
1 cup green bell pepper, cut into strips
1 cup red and/or yellow bell pepper, cut into strips
1 lb. low-fat chicken tenders, cut in 1-inch pieces
1/3 cup nonfat Caesar salad dressing
Romaine lettuce
4 whole-wheat pits breads (or pockets), split open
1/3 cup nonfat Parmesan cheese
2 tbsp. chopped fresh parsley
cooking spray
Directions:
Line baking sheet with foil and spray with cooking spray.
Pre-heat broiler.
In a baggie, combine zucchini, squash, peppers, chicken, and salad dressing;
toss until well coated.
Spread mixture onto baking sheet; broil 6 to 8 mixtures until chicken is
completely cooked through and vegetables are lightly browned.
Place lettuce leaves in pita bread; fill with chicken-vegetable mixture, and
sprinkle with Parmesan cheese and parsley. Calories: 287 Fat: 2 grams Fiber 4
grams 4 Servings 5 points per serving
Chicken
Broccoli
Serves 4 (9 points)
4 boneless chicken breast halves
1 can (14 1/2 oz.) Chicken Broth (1 3/4 cups)
1/8 tsp. garlic powder or 1 clove garlic, minced
2 cups broccoli flowerets
1/4 cup all-purpose flour
1/2 cup milk
1 Tablespoon
4 cups hot cooked medium egg noodles, cooked without salt
COOK chicken in nonstick skillet until browned. ADD broth, garlic and broccoli.
Heat to a boil. Cover and cook over low heat 5 min. or until done. Remove
chicken. MIX flour, milk and mustard until smooth. Gradually add to broth
mixture. Cook and stir until mixture boils and thickens. Serve with chicken and
noodles.
Serves 4. Nutritional Values Per
Serving: Calories 426, Total Fat 7g, Cholesterol 128mg, Sodium 631mg, Total
Carbohydrate 50g, Protein 38g,
If 9 points is too high for you, cut out the noodles... no noodles = 5 points a
serving or only 1/2 cup noodles = 7 points a serving.
Serves 4 (8 points)
6 ounces wide noodles
1 tablespoon reduced calorie margarine
4 teaspoons all-purpose flour
2 cups fat-free milk
1 tablespoon Parmesan cheese -- grated
2 cups skinless boneless chicken breast -- cooked and cubed
1 red onion -- chopped
2 tablespoons canned green chilies -- chopped
1 tablespoon
4 teaspoons seasoned bread crumbs
Cook the noodles according to package directions; drain. Preheat the oven to 375 F; spray a 2-quart casserole with nonstick cooking spray.
In a medium nonstick saucepan, melt the margarine. Sprinkle
with the flour; cook, whisking constantly, 2 minutes. Whisk in the milk and
cheese; cook, whisking constantly, until thickened, 2-3 minutes. Remove from
the heat. Stir in the noodles, chicken, onion, chilies and mustard. Transfer to
the casserole; sprinkle with the breadcrumbs. Bake until browned and bubbling,
20-25 minutes.
NOTES : Serves 4 - 8 WW points per serving.
Chicken
Chilaquiles
Makes 4 servings (6 points)
1 cup thinly sliced onions, separated into rings
Six 6" corn tortillas, cut into 1/2" strips
8 ounces skinless boneless cooked chicken breasts, shredded
2 medium tomatoes, diced
1 cup medium or hot salsa
3/4 cup low-sodium chicken broth
3 ounces reduced-fat cheddar cheese, grated
Preheat oven to 350o F. Spray 13 x 9" baking pan with nonstick cooking
spray. Spray medium nonstick skillet with nonstick cooking spray; heat. Add
onions; cook over medium-high heat, stirring frequently, 2-3 minutes, until
softened. Place half the tortilla strips into prepared baking pan, covering
bottom of pan and overlapping strips as necessary. Top tortillas with half the
chicken, half the tomatoes, half the cooked onions and half the salsa; repeat
layers. Pour broth over mixture; bake, covered, 25 minutes. Sprinkle evenly
with cheese; bake, uncovered, 10 minutes, until cheese is melted and mixture is
bubbling.
SERVING (ONE QUARTER OF MIXTURE) PER SERVING: 296 Calories, 8 g Total Fat, 4 g
Saturated Fat, 6 mg Cholesterol, 937 mg Sodium, 31 g Total Carbohydrate, 4 g
Dietary Fiber, 28 g Protein, 276 mg Calcium
Points: 6
Chicken
Sate
Serves 4 (5 points)
Delicious grilled chicken served with a ginger-spiced peanut sauce is a party
hit when served as an appetizer or main course.
1 cup chicken broth
1/2 cup chopped onion
1/4 cup soy sauce
1 1/2 tablespoons chopped fresh ginger
1/2 teaspoon ground cumin
1/2 teaspoon turmeric
1 pound boneless, skinless chicken breasts, cut into 1/2-inch strips
1/4 cup PLANTERS Dry Roasted Peanuts, chopped
2 tablespoons packed light brown sugar
2 teaspoons cornstarch
Puree 1/2 cup chicken broth, onion, soy sauce, garlic, ginger, cumin and
tumeric. Place chicken in bowl or plastic bag; add half the broth mixture,
stirring to coat. Cover; refrigerate for at least 1 ½ hours. Mix remaining
broth mixture, 1/2 cup broth, peanuts, sugar and cornstarch in saucepan. Cook
and stir over medium-high heat until mixture thickens and boils. Keep warm.
Drain chicken; discard marinade. Thread chicken pieces on wooden skewers. Broil
or grill chicken for 8 to 10 minutes or until done. Serve hot with peanut
sauce.
Makes 4 servings 218 calories, 31 g protein, 11 g carbohydrate, 4 g total fat,
66 mg cholesterol, 1537 mg sodium, 0 g dietary fiber. PS I send the rest of the roasted peanuts home with my guests!
Chicken
Stroganoff
Serves 6 (4 points)
1 pound frozen boneless skinless chicken breasts
1 can fat free cream of mushroom soup
16 oz. carton fat free sour cream
1 envelope dry onion soup mix
Put frozen chicken in bottom of crockpot. Mix soup, sour cream, onion soup mix
and pour over chicken. Cook on low for 7 hours. Makes 6 servings.
(Serve it over rice or noodles, but be sure to add those points. Serve over
veggies like steamed broccoli, cauliflower, carrots, cabbage, etc. for 0
points.)
Chicken
with Creamy Dijon Sauce
Makes 4 servings (4 points)
1 tablespoon olive oil
1/4 cup finely chopped onions
4 boneless, skinless chicken breasts
1 cup 8th Continent™ original soymilk
1 tablespoon Dijon mustard
1/4 teaspoon salt
1 1/2 teaspoons lemon juice
3/4 teaspoon cornstarch
2 tablespoons sour cream
1 tablespoon chopped fresh dill weed or 1 teaspoon dried dill weed
Pepper to taste
1. Heat oil in 10-inch skillet over medium-high heat; add onion and chicken.
Cook 3 to 5 minutes or until chicken is lightly browned on both sides; add
soymilk. Cover and cook over medium-low heat about 12 minutes or until juice of
chicken is no longer pink when centers of thickest pieces are cut. (Soymilk may
develop a skin that can be stirred smooth). Remove chicken with slotted spoon
and set aside, keeping warm.
2. Stir mustard and salt into soymilk; continue cooking until bubbly. Stir
together lemon juice and cornstarch; stir into soymilk. Stir in sour cream and
dill weed. Heat just until smooth, stirring constantly; season with pepper.
3. Add chicken; heat just until hot.
1 Serving: Calories 210 (Calories from Fat 80); Fat 8g (Saturated 2g);
Cholesterol 80mg; Sodium 350mg; Potassium 290mg; Carbohydrate 4g (Dietary Fiber
0g); Protein 30g
% Daily Value: Vitamin A 4%; Vitamin C 2%; Vitamin D 6%; Calcium 10%; Iron 6%;
Folic Acid 0%
Diet Exchanges: 1 Very Lean Meat; 2 Lean Meat; 1/2 Milk High Altitude (3500-6500 ft) : Cover and
cook over medium-low heat about 15 minutes.
Coq au
Vin
Serves 6 (6 points)
4 slices thick-cut bacon
2 cups frozen pearl onions -- thawed
1 cup button mushrooms -- sliced
1 clove garlic -- minced
1 teaspoon dried thyme leaves
1/8 teaspoon black pepper
2 pounds boneless skinless chicken breast halves -- 6 - 5 oz.pieces
1 cup dry red wine
3/4 cup reduced-sodium chicken broth
1/4 cup tomato paste
3 tablespoons all-purpose flour
Cook bacon in medium skillet over medium heat. Drain and crumble. Layer
ingredients in slow cooker in the following order. onions, bacon, mushrooms,
garlic, thyme, pepper, chicken, wine and broth. Cover and cook on LOW 6 to 8
hours. Remove chicken and vegetables; cover and keep warm. Ladle cup cooking
liquid into small bowl; allow to cool slightly. Turn slow cooker to HIGH;
cover. Mix reserved liquid, tomato paste and flour until smooth. Return mixture
to slow cooker; cover and cook 15 minutes or until thickened. Serve over egg noodles,
if desired.
Makes 6 servings
Per Serving: 293 Calories; 6g Fat; 40g Protein; 11g Carbohydrate; 2g Dietary
Fiber; 95mg Cholesterol; 446mg Sodium.
Crab
Quiche
6 servings - 3 points each
1 pkg. Louis Kemp Crab Delights (8 oz. flaked)
3/4 c. Sargento Light Shredded Mexican Cheese
4 oz. fat free cream cheese (cut into 1/4" cubes)
1/4 c. green onions sliced
1/2 t. salt
1/2 t. basil
1/2 c. Reduced Fat Bisquick
1 c. skim milk
1/2 c. Egg Beaters
Mix crab, shredded cheese, cream cheese, onions, salt and basil in a medium
bowl. Spread mixture into the bottom of a 9" pie plate sprayed with
nonstick
cooking spray. Beat remaining ingredients with an electric mixer for 1
minute. Pour over crab mixture. Bake at 375 degrees for about 40-45 minutes.
Crab
Tetrazzini
Serves 4 (7 points)
2 cups fettuccini -- cooked and drained
3 tablespoons butter
2 cups mushrooms -- sliced
1/2 teaspoon garlic salt
1/3 cup green onion -- sliced
1/3 cup fresh parsley -- minced
1/2 teaspoon dried basil
6 ounces crab meat -- canned
1 tablespoon flour
3/4 cup chicken broth
1/4 cup dry white wine or chicken broth
1/4 cup parmesan cheese
Preheat oven to 400 degrees. Place cooked fettuccini in a greased 1- quart
casserole dish. Melt 2 tablespoons butter in a large skillet. Sauté the
mushrooms in the butter until just tender. Add garlic salt, green onion,
parsley and basil and sauté 1 minute. Spoon this mixture over the fettuccini.
Drain crabmeat; arrange over the mushroom mixture.
Melt remaining butter in skillet and blend in the flour. Gradually add the
chicken broth; cook, stirring constantly, until smooth and thickened. Blend in
wine. Add the cheese, cooking until melted. Pour over the crab. Bake for 15 to
20 minutes. Serves 4.
Per Serving: 337 Calories; 12g Fat (32.5% calories from fat); 18g Protein; 36g
Carbohydrate; 2g Dietary Fiber; 65mg Cholesterol; 731mg Sodium
Creole
Macaroni
Serves 4 (8 points)
1 lb Ground Round
1 cup chopped Onion (about 1 medium)
1 cup sliced Mushrooms
1 cup medium Elbow Macaroni, cooked
1 tbs. Sugar
1/2 tsp. Dried Italian Seasoning
1/4 tsp. Garlic Salt
1/4 tsp. Black Pepper
1 (14.5 oz) can stewed tomatoes, undrained
1 (10 3/4 oz) can condensed reduced-fat, Tomato Soup, undiluted
Cooking Spray
3/4 cup (3 oz) shredded, reduced-fat Sharp Cheddar Cheese, divided
Preheat oven to 350 degrees. Cook ground beef, onion, and mushrooms in a large
non-stick skillet over medium-high heat until browned, and stir to crumble.
Drain. Combine beef mixture macaroni, and next 6 ingredients (macaroni through
soup) in a 2 quart casserole dish coated with cooking spray. Stir in 1/2 cup
cheese, sprinkle 1/4 cup cheese over top. Bake at 350 degrees for 30 minutes or
until bubbly. Serves 4.
Crockpot
Porkchops
Serves 6 (5 points)
6 pork chops
2 onions chopped into rings
2 cans of 98% fat free cream of mushroom soup
Put all ingredients in a crockpot. Cook on low for 8 hours or high for 4 hours.
Crunchy
Shrimp Salad
Makes 2 servings (2 points)
1 cup frozen cooked Shrimp, thawed
1/2 cup frozen Peas, thawed
1/2 cup sliced Water Chestnuts
2 tbs. diced Pimientos, drained
1 Green Onion, thinly sliced
1/3 cup Fat-Free Mayonnaise
2 tbs. Seafood Sauce
1 tsp Lemon Juice
In a bowl, combine the first five ingredients. In another bowl, combine the
mayonnaise, seafood sauce and lemon juice; serve with the shrimp salad.
Serves 2.
Deep-Dish
Pizza Casserole
Serves 8 (6 points)
1 pound ground round
1 15 ounce can chunky Italian-style tomato sauce cooking spray
1 10 ounce can refrigerated pizza crust dough
6 1 ounce slices part-skim mozzarella cheese – divided
Cook meat in a medium nonstick skillet over medium-high heat until browned,
stirring until it crumbles. Drain, if necessary and return to skillet. Add
tomato sauce, and cook until heated. While meat cooks, coat a 13 x 9 x 2-inch
baking dish. Unroll pizza crust dough, and press into bottom and halfway up
sides of baking dish. Line bottom of pizza crust with 3 slices mozzarella
cheese. Top with meat mixture.
Bake, uncovered at 425 for 12 minutes. Top with remaining 3 cheese slices, and
bake 5 additional minutes or until crust is browned and cheese melts. Cool 5
minutes before serving.
Dijon
Mushroom Beef
Serves 4 (5 points)
½ pound fresh mushrooms, sliced
1 medium onion, sliced
2 teaspoons olive or canola oil
1 pound boneless beef sirloin steak, thinly sliced
1 can low fat low salt cream of mushroom soup
¾ cup nonfat milk
2 tablespoons Dijon mustard
In a large skillet, sauté mushrooms and onion in oil until tender. Remove and
set aside. In the same skillet, cook beef until no longer pink. Add ht esoup,
milk, mustard, and mushroom/onion mix. Bring to a boil. Reduce heat; cook and
stir until thickened.
Serve with steamed broccoli and fresh sliced tomatoes, if desired. Also can be
served over rice or noodles but be sure to add points.
Per serving: (1 cup beef mixture): 281 calories, 11 g fat, 82 mg cholesterol,
567 mg sodium, 15 g carbohydrates, 2 g fiber, 30 f protein.
Dutch
Oven Beef Stew
6 servings of: 1 2/3 cup (6.5 points)
1 teaspoon oil
2 lb. stewing beef
1 cup chopped onions
1 lb. baking potatoes, cut into 1-inch cubes
2 cups Frozen Green Beans
1 (4.5-oz.) can Old El Paso® Chopped Green Chiles
3 cups vegetable juice cocktail
Heat oil in Dutch oven over medium-high heat until hot. Add beef and onions;
cook and stir 4 to 6 minutes or until beef is browned. Add all remaining
ingredients; mix well. Bring to a boil. Reduce heat to low; cover and simmer 1
1/2 to 2 hours or until beef and potatoes are tender. Calories 320 Fat 9g Fiber 4g Protein 33g
Serves 4 (5
points)
With 6 grams of fiber and a whopping 15 grams of protein, this is a great
meal!!
1 pound firm tofu
1/4 cup chopped celery
1/4 cup light mayonnaise
2 tablespoons finely chopped onion
4 teaspoons fresh lemon juice
2 teaspoons dry mustard
1 teaspoon turmeric
1/2 teaspoon salt
8 slices whole-wheat bread
8 green leaf lettuce leaves
Directions:
1. To drain, press tofu to remove excess liquid: Slice tofu in half
horizontally into two 1-inch-thick pieces. Invert a plate onto a jelly-roll pan
and cover with plastic wrap. Arrange tofu pieces side by side in the center of
the plate. Cover tofu with plastic wrap, then top with another dinner plate.
Weigh the plate down with a can. Let stand for 30 minutes, until tofu is firm
and most of the water has drained out.
2. Combine tofu, celery, mayonnaise, onion, lemon juice, mustard, turmeric and
salt in a bowl; mash tofu mixture with a fork until smooth. Cover and
refrigerate, 1 hour, for flavors to blend.
3. Spread tofu mixture on 4 slices of bread; top with 2 lettuce leaves each and
remaining 4 slices of bread. Makes 4 servings.
Nutritional facts per serving: Calories: 285, total fat: 13g , saturated fat:
2.5g , cholesterol: 5mg , sodium: 722mg , carbohydrate: 31g , fiber: 6g ,
protein: 15g
Garlic
Shrimp and Pasta
Serves 4 (6 points)
2 tbs. Cornstarch
1 can (14 1/2 oz.) Swanson Chicken Broth (1 3/4 cups)
2 cloves garlic, minced
3 tbs. chopped fresh parsley or 1 tbsp. dried parsley flakes
2 tbs. lemon juice
1/8 tsp. ground red pepper
1 lb. medium shrimp, shelled and deveined
4 cups hot cooked thin spaghetti
Mix cornstarch, broth, garlic, parsley, lemon juice and pepper in saucepan.
Heat to a boil. Cook and stir until mixture boils and thickens. Add shrimp. Cook
5 min. or until shrimp is done. Toss with spaghetti.
Serves 4.
Nutritional Values Per Serving: Calories 322, Total Fat 3g, Saturated Fat 0g,
Cholesterol 145mg, Sodium 856mg, Total Carbohydrate 46g, Protein 26g, Vitamin A
7%DV, Vitamin C 15%DV, Calcium 7%DV, Iron 23% DV
Hamburger
Vegetable Soup
(3 Points per 2
cups) Serves 8
1 lb. ground beef
1 med. onion, chopped
2 garlic cloves, minced
4 c. V8 juice
1 (14-1/2) can stewed tomatoes
2 c. coleslaw mix
2 c. frozen green beans
2 c. frozen corn
2 Tbs. Worcestershire sauce
1 tsp. dried basil
1/2 tsp. Salt
1/4 tsp. Pepper
In a saucepan, cook beef, onion and garlic over med. heat until meat is no
longer pink; drain. In a slow cooker, combine the remaining ingredients. Stir
in beef mixture. Cover and cook on low for 8 to 9 hours or until the vegetables
are tender.
Island
Chicken and Rice
Serves 6 (6 points)
Delicious and unique!
1 1/2 lbs boneless chicken breast, cut in 1 1/2 inch pieces
salt
ground black pepper
1 tablespoon cornstarch
2 tablespoons vegetable oil
1/2 cup onions, coarsley chopped
1 (16 ounces) can sliced peaches, reserve juice
2 tablespoons soy sauce
2 tablespoons vinegar
1 tablespoon cornstarch
1 medium green bell pepper, cut into 1 inch strips
1 medium tomato, coarsley chopped
3 cups hot cooked rice
1/4 cup slivered almonds, toasted
1. Sprinkle chicken with salt, pepper and cornstarch.
2. In large skillet, cook chicken and onion in oil until chicken is lightly
browned.
3. Combine reserved juice, soy sauce, vinegar and cornstarch.
4. Add to chicken mixture.
5. Cook, stirring until clear and thickened.
6. Add peaches, bell peppers and tomatoes.
7. Simmer for 5 minutes or until bell peppers ate tender-crisp.
8. Serve over hot rice.
9. Sprinkle with almonds.
6 servings
45 minutes (15 mins prep time, 30 mins cook time )
Italian-Style
Freezer Sandwiches
Makes 12 sandwiches
(5 points)
1 lb. ground turkey breast
1/2 cup chopped onion
1 jalapeno pepper, seeded and finely minced
1/4 cup dried black olives (approximately 1 oz.0
1 can (4 oz.) sliced mushrooms, drained
1 can (15 oz.) tomato sauce
1/4 tsp. garlic powder
1/2 tsp. dried oregano
1/2 tsp. dried basil
12 hamburger buns
12 slices fat-free processed mozzarella cheese
In a large nonstick skillet, brown and drain ground turkey. Add onion, jalapeno
pepper, black olives, mushrooms, tomato sauce, garlic powder, oregano, and
basil. Bring to a boil over high heat then reduce heat to med. and simmer
uncovered for 10 min.; stir frequently. Remove from heat and cool. (Meat
filling may be served right away if desired; just increase cooking time from 10
to 20 min.).
Spread bottom of each bun with 1/2 cup of cooled meat filling. Top with 1 slice
cheese and other half of bun. Wrap sandwiches tightly in foil. Place in freezer
bags and freeze. When ready to serve, preheat oven to 350 degrees and place the
foil wrapped sandwiches on a baking sheet. Bake for 55-60 min., or until heated
through. (Or allow to thaw, then pop into the microwave for 1 1/2 - 2 minutes.)
Per sandwich: cal 243, carb 29g, prot 16g, fat 7g, sat fat 1g, sod 577mg, fiber
1g
Low Fat
Chili Rellenos
Serves 1 (2 points)
3 large egg whites
Salt and Pepper to taste
1 canned whole small green chili, drained (or use fresh)
3/4 oz shredded non-fat cheddar cheese
Hot or medium salsa of your choice (optional)
Preheat oven to 350F. Spray 6" au gratin dish with non-stick spray. Set
aside. In a medium bowl, with electric mixer on high speed, beat egg white and
salt until stiff. Spread half the egg mixture into prepared dish. Open chili
and place flat on top; sprinkle with cheese. Spread remaining egg mixture on
top to make an even layer. Bake until top turns golden brown. Makes 1 serving
Mini Meat
Loaves
Serves 4 (5 points)
A tangy mixture of ketchup and Dijon mustard not only flavors the meat loaves
but also acts as a glaze that helps them brown nicely as they cook!
1/2 cup ketchup
1 1/2 tablespoons Dijon mustard
1 pound ground sirloin
3/4 cup finely chopped onion
1/4 cup seasoned breadcrumbs
1/2 teaspoon salt
1/2 teaspoon dried oregano
1/8 teaspoon black pepper
1 large egg, beaten (or 1/3 cup Eggbeaters)
Cooking spray.
Preheat oven to 400 degrees. Combine ketchup and mustard, stirring well with a
whisk. Reserve 1 1/2 tablespoons mixture. Combine remaining mixture, beef, and
next 6 ingredients (beef through egg) in a large bowl, stirring to combine.
Divide beef mixture into 4 equal portions. Shape each portion into a 4 x 1 1/2
inch loaf. Place loaves on a jelly roll pan coated with cooking spray (I use
aluminum foil on the pan, sprayed.
Spread about 2 teaspoons reserved ketchup/mustard mixture evenly over each
loaf. Bake at 400 degrees for 25 minutes or until done (no longer pink inside).
Per serving: 255 calories, 8 g fat, 27 g protein, 16 g carbohydrates, 1 g
fiber, 120 mg cholesterol, 2.7 mg iron, 944 mg sodium, 31 mg calcium From: Cooking Light Magazine, Jan/Feb 2003
I like this recipe because it cooks in a shorter amount of time than a
traditional meatloaf. If you prefer your own meatloaf recipe, you can still use
the mini meatloaf idea to cut down the cooking time!
Singles: This one works great for freezing the extra portions!
Oven Hash
Serves 4 (4 points)
1/2 pound Extra Lean Ground Beef, 7% Fat -- browned and drained
1 cup potato -- coarsely ground and cooked (4 med)
1/4 cup onion -- coarsely chopped
1/4 cup fresh parsley
2 teaspoons Worcestershire sauce
2/3 cup evaporated skim milk
Salt and Pepper -- to taste
1/4 cup Lowfat Cheddar Cheese –shredded
Preheat oven to 350 deg F. Coat a 1 quart baking dish with cooking spray.
Coarsely grind the cooked beef and mix with the next 6 ingredients. Pour
mixture into prepared dish and top with shredded cheese.
Bake for 30 minutes. Per serving: 175 Calories (kcal); 4g Total Fat; (23%
calories from fat); 13g Protein; 13g Carbohydrate; 3mg Cholesterol; 121mg
Sodium
Peking
Pork Chops
Serves 6 (see note
for points)
6 pork chops, about 1" thick
1/4 c. brown sugar
1 t. ground ginger
1/2 c. soy sauce
1/4 c. ketchup
1-2 cloves garlic, mashed
salt & pepper, to taste
Trim excess fat from pork chops. Place pork chops in crockpot. Combine brown
sugar, ground ginger, soy sauce, ketchup, garlic, salt & pepper. Pour
mixture over meat in crockpot. Cook, covered, on low for 4 to 6 hours, or until
tender. Season with: salt & pepper (optional) Serve with: steamed white
rice (we like jasmine rice) and/or Chinese noodles Notes: Makes 6 servings.
(Add rice or noodle points.)
Note: If you use pork chops you get 6 @ 7 pts. I you use pork loin chops, it
knocks it down to 4 points per serving. I made it with chicken thighs and it
comes in at 3 points.
Saucy
Pork Chops
Serves 6 (4 points)
6 lean pork chops
1 cup unsweetened applesauce
1/4 cup lite soy sauce
1/8 teaspoon onion powder
Brown pork chops on both sides. Place in shallow casserole. Combine remaining
ingredients and spoon evenly over chops. Cover and bake at 350 degrees for 45
minutes. Remove cover and continue baking 15 minutes longer our until chops are
tender.
Calories 187 Fat 7g Fiber 1g Carbohydrate 5g Cholesterol 61mg Sodium 483mg
Weight Watcher Points - 4 Points
Tuna
Salad
Serves 6 (2 points)
1/2 cup nonfat mayonnaise
1 tablespoon lemon juice
2 tablespoons green onion -- chopped w/ tops
2 cans tuna in water -- (6 1/2 oz)
1/2 cup celery – chopped
Combine all ingredients and toss slightly before serving. Serve on a bed of
shredded lettuce. Serves 6.
Per serving: 72 Calories; less than one gram Fat (5% calories from fat); 12g
Protein; 5g Carbohydrate; 14mg Cholesterol; 417mg Sodium
SIDE DISHES
From:
nutinva This is a recipe my Mother
gave me years ago. It's really more like a spaghetti sauce. There is no
nutritional info with it, but it couldn't be over 1 point per serving. I always
seed my ees.
1 large
onion chopped
2 cloves
garlic minced
1 cup
chopped green pepper
1 cup sliced
mushrooms
3 lbs.
tomatoes, peeled & quartered
1 tsp. dried
basil
1 tsp. dried
oregano
Salt &
pepper to taste
Saute
onions, peppers, and garlic until transparent. Add mushrooms and cook 1 to 2
minutes. Add tomatoes and simmer, stirring occasionally until thickened. About
1 hour. Season with oregano, basil, salt, and pepper. Continue simmering until
desired thickness. Makes 2 1/2 to 3 pints.
Serves 8 (3 points)
4 teaspoons olive oil
1 red bell pepper -- seeded and minced
6 scallions -- sliced
1 1/2 cups regular (not converted) long-grain rice
12 large black olives -- pitted and chopped
1 teaspoon salt
1/4 teaspoon cayenne pepper -- (or to taste)
1/2 cup chopped fresh basil
-In a large nonstick saucepan, heat the oil. Saute the bell
pepper and scallions until they just begin to soften, 4-5 minutes. Stir in the
rice and olives; cook, stirring constantly, until the vegetables are softened
and the rice becomes opaque, 2-3 minutes longer.
-Stir in the salt, cayenne and 3 cups water; bring to a
boil. Reduce the heat and simmer, covered, until the liquid is absorbed, 15-20
minutes. Fluff with a fork; re-cover and let stand 5 minutes, then stir in the
basil.
Cabbage
and Tomatoes
Yummy! and low-cal!
Serves 4 (1 point)
4 cups coarsely cut cabbage (or a pre-cut bag)
4 tomatoes, peeled
1 teaspoon salt
1/4 teaspoon pepper
1 1/2 teaspoons caraway seed
2 tablespoons low fat butter or margarine
2 tablespoons all-purpose flour
1. Put cabbage and tomatoes in saucepan, and bring to boil.
2. Reduce heat and simmer, covered, for about 10 minutes.
3. Add salt, pepper, and caraway seed, and simmer for 5 minutes.
4. Cream butter with flour, and stir into vegetable mixture.
5. Cook, stirring, until thickened.
6. Makes 4 servings.
7. Enjoy!
Cauliflower
Casserole
Serves 6 (3 points)
2 packages frozen cauliflower
1 cup nonfat sour cream
1 can cream of chicken soup
1 cup low-fat shredded cheddar cheese
1 cup onion, diced
2 1/2 ounces croutons
butter-flavored cooking spray
Cook and drain cauliflower. Place in a 3 qt. casserole dish that has been
sprayed with butter-flavored cooking spray. In large bowl combine sour cream
and cream of chicken soup, mixing well. Add cheese, onions & cauliflower,
mixing well. Pour over cauliflower in casserole dish. Spray croutons with
butter-flavored spray. Top casserole with croutons. Bake at 350 degrees;
covered for 20 to 30 minutes or until crouton are browned and casserole is
bubbly.
Creamy
Pea Salad
Serves 4 (3/4 cup
serving) (3 points)
(High in fiber and protein and low in fat!)
½ cup fat free sour cream
2 bacon strips, cooked and crumbled (or 2 Tablespoons imitation bacon bits)
1 green onion, chopped
1 teaspoon white cider vinegar or wine vinegar
½ teaspoon salt
1/8 teaspoon pepper
3 cup fresh or frozen peas, thawed
In a bowl, combine the first six ingredients; mix well. Add peas, toss to coat.
Refrigerate for at least one hour before serving.
Per Serving: 142 calories, 2 g fat, 3 mg cholesterol, 496 g sodium, 22 g
carbohydrate, 5 g fiber, 9 g protein.
From: Taste of Home’s Light and Tasty Cookbook 2003
Harvest
Cabbage Salad
Serves 4 (1 cup
servings) (1 point)
3 c. chopped cabbage
1 c. chopped carrots
1 c. chopped tomato
1/2 c. chopped green bell pepper
1/3 c. Kraft fat free Thousand Island dressing
2 T. Kraft fat free mayonnaise
In a medium bowl, combine cabbage, carrots, tomato, and green pepper. In a
small bowl, combine Thousand Island dressing and mayonnaise. Add dressing
mixture to cabbage mixture. Mix gently to combine. Cover and refrigerate for at
least 15 minutes. Gently stir again just before serving.
Horseradish
Potato Salad
Serves 6 (2 points)
2 1/2 pounds small red potatoes (skins on), cut into 3/4 inch chunks
1/3 cup light mayonnaise
1/4 cup 1% milk
3 tablespoons creamy horseradish
1 tablespoon lemon juice
salt and pepper to taste
In a 4 quart saucepan, place potatoes and cover with water. Heat to boil, lower
heat and cover cooking for 10 to 12 minutes or until fork tender. Place in a
large bowl all the other ingredients. Wire whisk until blended. Drain potatoes.
Add them to the dressing in the bowl, gently stirring to combine. May serve hot
or cold.
Cook: 10 to 12 minutes
Counts as Just 2 points a serving Each serving is 120 calories •1 gram of fat •
2 grams of fiber
Linguine
Florentine
Makes 4 Servings (6
points)
Serving Size: 12 ounces
6 ounces dried uncooked linguine
1/2 cup low fat mozzarella cheese
3/4 cup reduced fat sour cream
1 10-ounce package chopped spinach, thawed and well drained
1/4 cup egg substitute
1/2 teaspoon salt
1 teaspoon garlic puree OR 1/2 teaspoon garlic powder
1 14-ounce jar reduced fat tomato sauce
Heat oven to 350 degrees. Cook linguine according to package directions and
drain. In large bowl combine next 6 ingredients. Stir in cooked linguine and
toss to coat. Place linguine in 1 1/2 qt. baking dish. Pour tomato sauce
over pasta and bake approximately 30 minutes or until heated through and
bubbly.
Per serving: Calories: 282 Total fat: 6 grams Saturated fat: 1 grams
Cholesterol: 6 mg Sodium: 118 mg Carbohydrate: 40 grams Protein: 13 grams
Dietary fiber: 1 gram
Points: 6
Low-Fat
Potato Pancakes
2 Tablespoons – 0
points
4 cups Potato – grated (squeeze out excess water)
1 cup Onion -- grated
2 Egg whites
Salt & pepper -- to taste
Nonstick spray
Preheat oven to 375F. Place rack in bottom third of oven. Combine potatoes,
onion, egg whites, salt and pepper. Grease or spray baking sheet. Drop 2
tablespoons of mixture and flatten into each circle. Place in oven and bake for
about 20 minutes per side, or until crisp on both sides.
Per serving: 36 Calories (kcal); trace Total Fat; (1% calories from fat); 1g
Protein; 8g Carbohydrate; 0mg Cholesterol; 9mg Sodium
Nacho
Cheesy Broccoli Bake
Yield: 6 servings,
1/2 cup each (3 points)
1 16-oz bag broccoli cuts (the one in smaller pieces), thawed (drain any water)
1 cup nacho cheese sauce or dip (canned or bottled)
1/2 cup crushed tortilla chips
1/2 cup chopped seeded tomatoes
Vegetable cooking spray
Gently combine broccoli and cheese sauce. Spread evenly in 1 1/2-quart shallow
casserole dish coated with cooking spray. Cover with foil. Bake at 350 degrees
for about 20 minutes or until thoroughly heated. Serve hot garnished with
tortilla chips and tomatoes.
Note: Substitute 3 cups fresh broccoli as follows: wash, trim and cut fresh
broccoli into 1-inch pieces. Steam until tender. Thoroughly drain. Continue
preparing using above method.
Neptune
Pasta Salad
1 cup = 3 points
12 ounces tricolor rotini pasta
2 cups fresh broccoli florets (about 1/2 pound)
3 cups cooked crab meat or shrimp (about 1 1/4 pounds) (I use the imitation
crab)
1 red bell pepper, cut into thin strips
4 scallions, thinly sliced
Dressing:
1/2 cup plus 2 tbs. nonfat or reduced-fat mayonnaise
1/2 cup fat-free Italian dressing
1 1/2 tbs. finely chopped fresh oregano, or 1 1/2 tsp. dried
For variety, substitute fresh asparagus pieces for the broccoli. Cook the pasta
until barely al dente according to package directions. Add the broccoli, and
cook for another 30 seconds, or just until the broccoli is bright green and
crisp-tender. Drain, rinse with cold water, and drain again. Place the pasta
mixture in a large bowl. Add the crab meat or shrimp, pepper, and scallions,
and toss to mix. In a small bowl, combine the dressing ingredients, and stir to
mix. Pour the dressing over the pasta, and toss to mix. Cover the salad and
chill for at least 2 hours before serving.
Pasta
& Bean Salad
Points: 4
10 ~ 1 cup servings
8 oz pasta
1 can ripe olives, drained and halved
2 can diced tomatoes
2 tsp minced garlic small onion chopped
15 oz can kidney beans
1/2 cup fat free Italian salad dressing
1 bell pepper cut into strips
1 bag stir fry veggies
Cook and drain pasta. In frying pan add garlic, beans, diced tomatoes, and
veggies. Saute for five minutes.
In a large bowl with a tight fitting lid, combine all ingredients and toss to
mix. Store in the fridge for several hours until ready to serve.
Calories: 195 fat 1 g fiber 3
Quinoa
Pilaf
6 servings (5 points)
This was delicious! Try something new... Quinoa provides all essential amino
acids and is high in protein, iron and the B vitamins. Found it in the
health/grain section of the supermarket.
4 cups water
2 cups quinoa
1 onion, chopped
4 cloves garlic, minced
2 stalks celery, minced
2 cups chopped kale or spinach
1 cup corn
2 teaspoons olive oil
2 cups cubed sweet potatoes
spice seasoning or Mrs. Dash or cayenne pepper or salt and pepper, to taste
1. Bring water to boil in pot.
2. Stir in quinoa, lower heat, cover and simmer 10 minutes.
3. Remove from heat. Leave cover on pot and let sit 10 minutes more.
4. Saute onion, garlic, celery, kale and corn in fry pan 5-10 minutes.
5. Steam sweet potato till soft (5 minutes).
6. In large mixing bowl, toss quinoa with all veggies and season to taste.
Quinoa
Stuffed Peppers
Serves 4 (7 points)
4 large red bell peppers or green bell peppers, washed
Nonstick spray
1 medium onion, peeled,ends removed and chopped
1 clove garlic, peeled and minced
1/2 lb mushrooms, cleaned and sliced
1 teaspoon dried oregano
1 (28.00 ounces) can diced tomatoes
4 cups cooked quinoa (3 cups uncooked)
1. Preheat the oven to 325 degrees.
2. Lightly grease a baking dish that will hold the peppers upright.
3. Cut 1/2 inch from the top of the peppers and remove the seeds and membranes.
4. In a large stock pot with a steamer tray, steam the peppers 4 to 5 minutes.
5. Remove and set aside while preparing the stuffing.
6. In a large skillet over medium heat, melt the butter.
7. Add the onion, garlic and mushrooms and saute until tender.
8. Add the oregano and tomatoes, reduce heat and simmer about 8 minutes.
9. Fold in the cooked quinoa.
10. Fill the peppers with the quinoa mixture and stand up with their sides
touching in the prepared baking dish.
11. Cover loosely with foil and bake until the peppers are tender, 25 to 30
minutes.
Snowball
Soup
Serves 6 (5 points)
Dumplings look like snowballs floating in this chicken and vegetable soup. This
is a great one for leftover chicken or turkey!
2 medium carrots, peeled and sliced
2 stalks celery, chopped
5 cups reduced-sodium chicken broth
1/8 teaspoon black pepper
1-1/2 cups chopped cooked chicken
1-1/2 cups packaged biscuit mix
1/2 cup milk
Directions:
Put carrots and celery in a saucepan. Add broth and pepper to the saucepan.
Put saucepan on burner. Turn the burner to high heat. Cook until mixture boils.
Turn burner to medium-low heat. Put lid on saucepan and cook for 10 minutes.
Use a wooden spoon to stir in the chicken.
Meanwhile, put the biscuit mix and milk in a bowl. Stir together with a large
spoon.
Take lid off saucepan. For dumplings, spoon dough in 12 mounds on top of broth
mixture. Put lid back on saucepan. Cook 10 minutes more or until a toothpick
inserted into a dumpling comes out clean. Makes 6 servings.
Nutritional facts per serving
Calories: 234 , total fat: 8g , saturated fat: 1g , cholesterol: 35mg , sodium:
959mg , carbohydrate: 24g , fiber: 2g , protein: 16g
From: Better Homes and Gardens
Squash,
Tomato and Onion Packet
Serves 6 (0 points)
1 sheet (18x24-inches) Reynolds Wrap® Heavy Duty Aluminum Foil
1 medium onion, chopped
2 medium yellow squash, cut in 1/4-inch slices
4 large Roma tomatoes, quartered
1/4 cup chopped fresh basil (or 1/8 cup dried)
Salt and pepper
1/3 cup shredded Parmesan cheese
PREHEAT oven to 450°F or grill to medium-high. CENTER onion on sheet of
Reynolds Wrap Heavy Duty Aluminum Foil; top with yellow squash and tomatoes.
Sprinkle with basil, salt and pepper. BRING up foil sides. Double fold top and
ends to seal making one large packet, leaving room for heat circulation inside.
BAKE 18 to 22 minutes on a cookie sheet in oven OR GRILL 13 to 15 minutes in
covered grill. Open foil packet; sprinkle vegetables with cheese. Let stand
about 3 minutes until cheese melts.
Sweet
Potato Biscuits
Makes 12 biscuits (2 points)
Nonstick cooking spray
1 1/2 cups mashed cooked sweet potatoes (canned are okay)
2 tablespoons butter, melted
1/2 cup evaporated skim milk
1 1/4 cups self-rising flour
1 tablespoon sugar
1/4 teaspoon ground cinnamon
Preheat oven to 400ºF. Coat a cookie sheet with cooking spray. In a large bowl,
blend sweet potatoes with melted butter and evaporated milk. Mix dry
ingredients in another bowl, then combine with the potato mixture, and mix
well. On a floured surface, roll dough out to a 1/2-inch thickness, and cut
with a 3-inch round biscuit cutter. Place biscuits on cookie sheet, about 1
inch apart, and bake for 20-25 minutes. Makes 1 dozen biscuits. Calories 110; Fat 2.2g; Protein 2.8g;
Carbohydrate 21.9g; Cholesterol 5mg; Sodium 202mg (Fiber count not available).
DESSERTS
Serves 4 (4 points)
4 Points Per Serving
23-oz. jar chunky apple sauce (unsweetened)
2 cups cut-up fresh fruit (strawberries, bananas,
blueberries, pineapple, apples, pear or any combination).
8-oz. carton (1 cup) low-fat plain yogurt
Cinnamon
Toasted coconut
Granola
Place 1/2 cup of applesauce in each of 4 individual dessert
dishes. Top each with 1/2 cup fruit and 1/4 cup yogurt. Sprinkle with cinnamon,
granola and coconut.
Makes 4 servings.
Apple Oat
Crumble
Serves 6 (3 points)
4 cups sliced peeled Granny Smith apples
1/2 teaspoon grated orange rind
1/3 cup fresh orange juice
1/2 cup sugar
1/3 cup regular oats
1/4 cup all-purpose flour
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/8 teaspoon salt
3 tablespoons chilled reduced-calorie stick margarine, cut into small pieces
6 tablespoons frozen reduced-calorie whipped topping, thawed
Preheat oven to 375 degrees. Place apple slices in an 8" square baking
pan, and sprinkle with orange rind and juice. Combine sugar and next 5
ingredients in a bowl; stir well. Cut in margarine with a pastry blender or 2
knives until mixture resembles coarse meal. Sprinkle mixture over apple slices.
Bake at 375 degrees for 40 minutes or until apples are tender and topping is
lightly browned. Top each serving with 1 tablespoon whipped topping.
Yield: 6 servings.
You'll love this combination of crumbly oat topping and a
sweet-tart fruit filling. Serve the crisp warm with an optional dollop of
nonfat vanilla yogurt.
Makes 4 servings (3 points) Serving = 4" square
1 1/2 ounces quick-cooking rolled oats
1/4 cup firmly packed light brown sugar
1 tablespoon + 1 teaspoon all-purpose flour
1 tablespoon + 1 teaspoon reduced-calorie tub margarine, well chilled
4 small Empire or other firm cooking apples, pared, cored and thinly sliced
1 cup fresh or frozen cranberries
1 tablespoon fresh lemon juice
1/4 teaspoon cinnamon
1/8 teaspoon ground nutmeg
Preheat oven to 375o F. Spray an 8" square baking pan with nonstick
cooking spray. In small bowl, combine oats, 2 tablespoons of the sugar and the
flour; work in margarine with two knives or your fingers until crumbly; set
aside.
In large bowl, combine apples, cranberries, the remaining 2 tablespoons sugar,
the juice, cinnamon and nutmeg; toss to coat. Spoon into prepared pan; top
evenly with oats mixture. Bake 35-40 minutes, until filling bubbles and topping
is golden brown.
SERVING (4" SQUARE) PROVIDES: PER SERVING: 190 Calories, 3 g Total Fat, 1
g Saturated Fat, 0 mg Cholesterol, 44 mg Sodium, 41 g Total Carbohydrate, 3 g
Dietary Fiber, 2 g Protein, 26 mg Calcium
3 Points
Serves 4 (1 point)
1 pound apples -- peeled and sliced thin
1/4 cup water
5 packages Splenda or Equal sweetener
3/4 teaspoon vanilla or almond or brandy extract
3/4 teaspoon cinnamon
Prepare a casserole with low fat vegetable spray. Mix all
ingredients, pour into casserole and bake 30 minutes at 350ºF or until
tender. Yield: 4 servings Serving size (1/4 recipe)
Per MC 5 nutritional analysis: Per serving: 65 Calories, 0g
Fat, 3g Fiber
Weight Watcher Points: 1
Serves 4 (2 Points)
1 pkg. Jell-O sugar free instant
butterscotch pudding mix
1/3 c. Carnation Nonfat Dry Milk
Powder
1/2 t. apple pie spice
1-1/2 c. water
1/2 c. unsweetened applesauce
1/4 c. raisins
1/4 c. Cool Whip Lite
In a large bowl, combine dry
pudding mix, dry milk powder, and apple pie spice. Add water and applesauce.
Mix well using a wire whisk. Stir in raisins. Evenly pour pudding mixture into
4 dessert dishes. Garnish each with 1 T. Cool Whip Lite. Refrigerate for at
least 30 minutes.
Hint: To plump up raisins without
cooking place in a glass measuring cup and microwave on HIGH for 20 seconds.
10 slices (3 Points Per Serving)
This is pure and simple banana bread, heavy, moist and dark.
3 ripe bananas, well mashed
1/3 cup sugar
1/2 cup egg substitute
1 tsp. salt (optional)
2 cups flour
1 tsp. baking soda
Preheat oven to 350º. Spray a loaf pan with cooking spray.
Mix the bananas and egg substitute together in a large bowl. Stir in the flour,
sugar, salt and baking soda; blend. Put the batter in the pan and bake 1 hour
or until a toothpick inserted in the center comes out clean. Remove from pan to
a wire rack. Serve still warm or cooled.
Banana
Oatmeal Cookies
Makes 4 ½ dozen cookies (1 point each)
1 1/2 cups flour
1 cup sugar
1/2 tsp. baking soda
1 tsp. salt
1/4 tsp. nutmeg
3/4 tsp. cinnamon
1/3 cup low fat margarine
1/4 cup egg substitute
1 cup mashed ripe bananas (about 2)
1 3/4 cup oatmeal, uncooked
1/2 cup chopped walnuts
Preheat oven to 400. in large mixing bowl, combine flour, sugar, soda, salt,
nutmeg, and cinnamon. Add margarine, egg substitute, and bananas, beating well.
Mix in oatmeal and walnuts until thoroughly blended. Drop from teaspoon onto
ungreased baking sheet. Bake 12-13 minutes. Remove from pan immediately. Cool
on sheets of waxed paper.
52 cookies 61 cal, 10 car. 2 fat, 65 sod. 1 fiber
Serves 4 (2 Points)
2 cups cubed angel food cake
1-8oz. container lemon fat-free yogurt
1/4 of an 8 oz. container frozen Cool Whip Lite, thawed
1 cup mixed berries, such as red raspberries, blueberries or
sliced strawberries
Divide the angel food cake cubes among 4 dessert dishes. In
a small mixing bowl fold together the yogurt and Cool Whip. Spoon yogurt
mixture on top of cake cubes. Sprinkle with berries.
Servings: 12
(4 points)
Crust:
1 1/2 cups Grape-Nuts
1/3 cup apple juice, frozen concentrate – thawed
1 teaspoon cinnamon
Filling:
6 ounces fat-free caramel-flavored sundae syrup
8 ounces lowfat cream cheese
8 ounces nonfat cream cheese
4 ounces nonfat vanilla yogurt
3 egg whites
1 egg
1 1/2 Granny smith apples -- thinly chopped
2 tablespoons all-purpose flour
1 teaspoon cinnamon
1/4 teaspoon nutmeg
Preheat oven to 350 degrees. Pour 1/2 of caramel sauce over pie crust. (works
best if caramel sauce is warm). Beat cream cheese. Add eggs, beating until
smooth. Combine the apples, flour and spices together in a separate bowl. Then
fold into cream cheese mixture until combined. Spoon cream cheese mixture into
springform pan over caramel. Bake 40 minutes. Pour remaining caramel sauce over
the cheesecake. Bake another 15 minutes. Chill before serving.
Per Serving: 202 Calories; 4g Fat; 8g Protein; 33g Carbohydrate; 2g Dietary
Fiber; 28mg Cholesterol; 399mg Sodium. Exchanges: 1 Grain(Starch); 1 Lean Meat;
1/2 Fruit; 1/2 Fat; 1 Other Carbohydrates.
Makes 4 servings.
Serves 10 (1 Point Per Serving)
10 cups popcorn, air-popped
Small packet jell-o, -- 1 pkg
cherry flavor or try other flavors for a change
vegetable cooking spray -- butter
flavored
Put popcorn into a very large bowl
oven-safe bowl and spray lightly with butter flavored spray. Sprinkle with
gelatin. Put in 350º oven for five minutes. Gelatin will dissolve slightly and
stick to the popcorn.
Makes 10 (1 cup) servings.
Cheesecake
Squares
Serves 1 - 2 points
2 graham crackers
1 teaspoon fat-free cream cheese
1 teaspoon all-fruit strawberry spread
pinch cinnamon – optional
Spread one graham cracker with the cream cheese. Add the fruit spread and
sprinkle with cinnamon, if desired. Top with the second graham cracker, making
it into a sandwich.
Per serving: 78 calories, 1g fat (trace saturated fat), trace fiber
Chocolate
Amaretto Cheesecake
10 servings 2 points
Crust:
1/2 cup graham crackers
Filling:
1 low-fat cream cheese
1 cup lowfat sour cream
1/3 cup cocoa
1/4 cup flour
1/4 cup Amaretto
1 teaspoon vanilla
1/2 teaspoon salt
1 egg
2 teaspoons semisweet chocolate, chips, chopped
Spray pan with butter-flavored cooking spray. Sprinkle with graham cracker
crumbs. Combine filling ingredients (everything but egg & chocolate chips)
in food processor then add egg until JUST blended. Fold in the chopped
chocolate chips (a little goes a long way here). Add to pan & cook at 300
degrees for 60-65 minutes if using an 8 inch pan, about 50-55 min. if using a
larger one. Cool & refrigerate overnight
Nutrition Facts
Amount Per Serving: Calories 105, Fat 3g, Cholesterol 25mg, Sodium 200mg, Total
Carbohydrate 13g, Dietary Fiber 0g, Sugars 0g, Protein 3g, Vitamin A 49 units,
Vitamin C 0 units, Calcium 0 units, Iron 1 units
Chocolate Chip Cheesecake
Serves 8 (3 points)
6 1/2 inch graham cracker
2 1/3 cups ricotta cheese, part skim milk
4 ounces nonfat cream cheese
1/2 cup sugar
1/4 cup unsweetened cocoa powder
1 egg
3 tablespoons flour, all-purpose
1 teaspoon vanilla
2 tablespoons semisweet chocolate chips
Preheat oven to 300 degrees F. Spray an 8" springform pan with nonstick
cooking spray. Sprinkle cracker crumbs evenly over the bottom of the pan. In a
blender or food processor, puree the ricotta and cream cheeses, sugar, egg,
cocoa, flour and vanilla. Stir in the choc chips. Pour mixture over crumbs and
bake for about 1 1/2 hours or until a knife comes out clean. Cool completely on
a rack. Refrigerate covered until chilled at least 3 hours.
Cinnamon
Chunkies
These slightly chewy, cinnamon bar cookies are made with a cinnamon swirl added
to the batter as the last mixing step.
Makes 20 (2 1/2x3-inch bars) servings (3 points per bar using eggs, 2 points
using Eggbeaters)
3 eggs or ¾ cup Eggbeaters
1 1/2 cups sugar, divided
1 teaspoon Pure Vanilla Extract
1 1/2 cups sifted all-purpose flour
1 1/2 teaspoons baking powder
1/2 teaspoon salt
1/4 cup butter, softened
1 teaspoon Ground Cinnamon
Preheat oven to 350°F. Beat eggs. Add 1 cup of the sugar and continue beating
until light and fluffy. Add vanilla. Sift together flour, baking powder and
salt. Add to egg mixture, beating just enough to blend in flour. Set aside.
Cream together the remaining 1/2 cup sugar, butter and cinnamon. Drop on top of
batter and swirl into batter. Spread evenly over bottom of buttered 13x9x2-inch
pan. Bake 30 minutes. Cut into 2 1/2x3-inch bars.
Crustless
Apple Dump Pie
Serves 8 (2 points)
5 Medium Sliced Apples, Peeled
1 Teaspoon Cinnamon
1 Tablespoon Brown Sugar
1/4 Cup Raisins
1/2 Cup Grape-nuts
1 Cup Apple Juice
Preheat oven to 350 F. Coat a pie plate with cooking spray. Place sliced apples
in prepared pie plate. Sprinkle with cinnamon, brown sugar, raisins and cereal.
Sprinkle apple juice over top and bake for about 1 hour or until tests done.
Per serving: 98 Calories (kcal); trace Total Fat; (3% calories from fat);
1gProtein; 25g Carbohydrate; 0mg Cholesterol; 51mg Sodium
Mini
Almond Cheesecakes
Makes
24 (1.5 to 2 WW points each serving)
These can be made well in advance & frozen individually. Sprinkle each dessert
w/ almond slivers
8 oz cream cheese Softened*(use lite cream cheese or lo fat)
1/3 C toasted almond slivers, ground
1 egg
1/2 C sugar substitute
1/2 tsp vanilla
1/2 tsp almond extract
1/3 C dairy sour cream (think you can use light or lo fat)
2 Tb. sifted powdered sugar..(or Splenda)
1/4 tsp vanilla
Slivered Almonds
Grease twenty four 1-1/4 inch muffin cups. Sprinkle a scant tsp of the ground
almonds into each cup. Gently shake so that the almonds coat the bottoms &
sides of the cups. (DO not shake out excess nuts in cups). Set aside. Combine
cream cheese, egg, granulated sugar or substitute sugar, 1/2 tsp vanilla, &
almond extract. Beat well with an electric mixer on medium speed, until smooth.
Spoon into prepared muffin cups, filling each 3/4's full. Bake in 350 degree
oven about 18 minutes or until tops just begin to turn golden. Cool in pans on
a wire rack. Using a table knife, carefully loosen sides of cheesecakes from
edges of cups. Carefully, lift out of cups using the knife.
For topping, in a small bowl, stir together the sour cream, powdered sugar, and
the 1/4 tsp vanilla. Spread topping on the cooled cheesecakes. Cover &
chill up to 6 hrs. Before serving, garnish each cheesecakes with a few slivered
almonds.
Makes 24 servings Carbs per serving..5
grms. Fat per serving..5 grms total. 0 g fiber. 71 cals per serving.
These cheesecakes CAN be frozen (WITHOUT the sour cream topping)***. To serve.
thaw in refrigerator overnight. Prepare, & spread topping just before
serving.
Mini
Brownie Candy Bars
Serves 16 (2 points)
1 1/4 cups all-purpose flour
1 1/4 cups brown sugar, firmly packed
1 tsp baking powder
1/3 cups unsweetened applesauce
2 tbsp water
2 tsp vanilla extract
4 large egg whites
1/3 cups Hershey Heath Bits
Preheat oven to 350°F. Coat a 9-inch baking pan with cooking spray. Combine
flour, brown sugar and baking powder in a large bowl; mix well. Add applesauce,
water, vanilla extract and egg whites; blend well. Spoon batter into pan and
smooth top; sprinkle with Bits. Bake until toothpick inserted in center comes
out clean, about 30 minutes. Cool completely before cutting into 16 pieces
Pina
Colada Pie
Serves 8 (2 points)
15 oz can crushed pineapple
1 pkg. sugar-free fat-free vanilla pudding mix
8 oz. non-fat plain yogurt
1 cup Cool Whip Lite
1/2 tsp coconut flavoring (optional)
Stir together, place in a pie shell. Chill for several hours.
Graham Cracker Crust:
12 graham crackers (2 1/2 " squares) or 12 TBSP graham cracker crumbs
8 tsp diet margarine
Combine and press into your pie plate.
(OR use a reduced-fat graham cracker crust.)
Sticky
Raisin Buns
1 biscuit = 2 points
2 Tablespoons Margarine, Low Calorie
2 Tablespoons Orange Juice Concentrate
2 Tablespoons Brown Sugar
1/2 Tablespoons Cinnamon
1/2 Cup Raisins
1 10-oz. Pkg. Biscuits
Preheat oven to 350 degrees. Melt margarine, add juice concentrate, brown sugar
and cinnamon. Stir. Sprinkle raisins over juice mixture. Arrange biscuits on
top. Bake 20-25 minutes. Remove pan and invert biscuits on plate. Serve hot.
Strawberry
Muffins
Makes 18 Servings (3 points)
Serving Size: 1 muffin
1 1/2 cups all purpose flour
1 cup whole wheat flour
2/3 cup sugar
1 teaspoon baking soda
3/4 teaspoon cinnamon
1/2 teaspoon salt
2 cups fresh strawberries, sliced
1 1/2 teaspoons vanilla
1/3 cup egg substitute
1/3 cup applesauce
1 cup reduced fat buttermilk (I have used fat free skim milk and it’s okay.)
Blend dry ingredients in a bowl and stir in strawberries; set aside. Mix
vanilla, egg substitute, applesauce and buttermilk in a large bowl; fold in dry
ingredients until just moistened. Divide evenly into muffin tins sprayed
with nonstick cooking spray. Bake at 350 degrees for about 25 minutes, or until
lightly browned and an inserted toothpick comes out clean.
Per serving: Calories: 107 Total fat: trace Saturated fat: trace Cholesterol:
trace Sodium: 150 mg Carbohydrate: 23 grams Protein: 3 grams Dietary fiber: 2
grams Points: 3
Makes 18 Servings Serving Size: 1 muffin
From:
PTGram: I got this at a meeting in 1986. I was so happy and proud to have found
it this morning. I just HAD to have it! Can top with whip cream cool whip if
desired. 1/4 pie is a generous serving for as low as 4 points using sugar free
jell-o. Not as hard as it looks.
Crust:
7 T. self
rising flour
2T. butter
(or reg. margarine)
mix together
thoroughly, add 1T. water to make pastry. Use 1T. flour to roll out pastry. Use
9 or 10" pie plate. Bake until lightly browned at 425 degrees. (10 min)
Combine 2 T.
self rising flour, 2 T. sugar, 2 cups water. (three drops red food color is
optional)
Cook
stirring constantly until thick. Remove from heat and add 1 package strawberry
jello. Cool completely. Place four cups fresh ripe strawberries in crust. Pour jello
mixture over strawberries and chill completely. Makes four servings.
Points: With
regular jello 20 for pie.
Points with
sugar free jello, 16 for pie.
Optional
crust: Package of 5 refrigerated biscuits rolled out between wax paper and
position in pie plate one in center and four evenly around pres to meet, bake
10 min @ 375 (glass plate)
Count points
for biscuits from package, the original crust used 8 of them, the filling is 12
points or 8 points using diet jello.
Original
recipe from Quick Start program:
1 bread
exchange, 1 1/2 fat exchanges, 1 fruit, 150 optional calories, 50 optional if
using sugar free jell-o
:o) Shirley
Strawberry
Rice Salad
Serves 4 (1 cup) (4
points)
1 (4-oz.) package Jell-o sugar free strawberry gelatin
1/2 cup boiling water
2 cups (2 8-ounce cans) crushed pineapple, packed in its own juice, drained
2 cups cooked rice
1 cup Cool Whip Lite
3/4 cup plain fat-free yogurt
1/2 teaspoon vanilla extract
In a medium bowl, combine dry ingredients and boiling water. Mix well to
dissolve gelatin. Blend in pineapple with juice. Stir in rice. Let partially st
(about 1 hour). Stir in Cool Whip Lite, yogurt, and vanilla extract.
Refrigerate at least one hour.
Hint: 1 1/3 cups uncooked rice makes about 2 cups cooked.
Per serving: 207 calories, 2 g fat, 6 g protein, 42 mg carbohydrate, 93 mg
sodium, 2 fiber grams.
Diabetic: 2 St, 1 Fr From: JoAnna M. Lund's Healthy Exchanges Cookbook