Bahama-Mama Pork Chops ........................................................................................................ 3
Baked Salsa Chicken Breast ...................................................................................................... 3
Baked Ziti Goes Southwest..........................................................................................................
3
Barbeque Crockpot Chicken........................................................................................................
4
Basque Chicken.............................................................................................................................
4
Beef Stew in a Crockpot ............................................................................................................... 5
Beef Rigatoni Bake.......................................................................................................................... 5
Bread Machine Honey Wheat bread............................................................................................ 6
Broccoli and Rice Quiche .............................................................................................................. 6
Cheese Pancakes .......................................................................................................................... 6
Cheesy Chicken Casserole ........................................................................................................ 7
Chop Suey ........................................................................................................................................ 7
Chicken Cacciatore ........................................................................................................................ 8
Cornbread
Crab and Asparagus Casserole ................................................................................................. 9
Crispy Potato Chicken ................................................................................................................... 9
Crockpot Mexican Pork Recipe ................................................................................................. 10
Crunchy Fish and Chips.............................................................................................................
11
Ham and Swiss Topped Potatoes ............................................................................................ 11
Ham Tetrazizni............................................................................................................................... 11
Lasagna Soup .............................................................................................................................. 12
Mexican Rice and Bean Casserole .......................................................................................... 12
Mock Sour Cream ......................................................................................................................... 12
New
Quick and Easy Beef Stew .......................................................................................................... 13
Rice-Crust Pizza ........................................................................................................................... 14
Savory Pot Roast .......................................................................................................................... 14
Seafood Broccoli Stir-Fry ............................................................................................................. 15
Seasoned Crab Cakes ............................................................................................................... 15
Shrimp Casserole
....................................................................................................................... 16
Southern-Style Shrimp................................................................................................................. 16
Tabbouleh with White Beans and Spinach ............................................................................. 17
Apple Enchilada ............................................................................................................................ 21
Applesauce Oatmeal Cookies .................................................................................................. 21
Apricot Squares ............................................................................................................................ 21
Baked Apple and Graham Cracker Pudding ........................................................................... 22
Baked Sugar 'n Spice Doughnuts ............................................................................................. 22
Banana Oatmeal Cookies ......................................................................................................... 23
Blueberry Scones ......................................................................................................................... 23
Chocolate Marble Coffee Cake .................................................................................................. 24
Chocolate Peanut Butter Frozen Bars ...................................................................................... 25
Chocolate Swirl Coffee Cake ..................................................................................................... 25
Classic Scones ............................................................................................................................ 26
Cranberry
Crepes ........................................................................................................................................... 26
Mandarin Orange Cake
.............................................................................................................. 27
Orange Jubilee ............................................................................................................................. 28
Peach Fruit Smoothie .................................................................................................................. 28
Pineapple Buttermilk Sherbet .................................................................................................... 28
Pumpkin Cake ............................................................................................................................. 29
Pumpkin Harvest Bars ................................................................................................................ 29
Strawberry Daiquiri........................................................................................................................ 30
Strawberry Milk Shake.................................................................................................................
30
Strawberry Pie with Meringue Crust .......................................................................................... 30
Fat Free
Pie Crust...................................................................................................................
31
Sweet Potato Chocolate Cake .................................................................................................. 31
Tropical Carrot Pineapple Squares ......................................................................................... 32
Valentine Party Salad .................................................................................................................. 32
Warm Chocolate Bread Pudding ............................................................................................. 32
RECIPES FROM OTHERS .................................................................... 34
- 41
Why Drinking Water is Important! .............................................................................................. 42
Bahama-Mama
Pork Chops
Makes 4 servings, 6 WW points per serving
1 (8 ounce) can pineapple chunks (reserve juice)
1 tablespoon cornstarch
2/3 cup chile sauce
1/3 cup raisins
1 tablespoon brown sugar
1/8 teaspoon ground cinnamon
4 pork chops, boneless (trimmed of all fat)
cooking spray
1. In medium bowl, blend reserved pineapple juice with cornstarch; stir in
pineapple, chili sauce, raisins, sugar and cinnamon and set aside.
2. In large skillet coated with cooking spray, brown pork chops on both sides,
about 3 min. per side. Pour pineapple mixture over chops. Cover and simmer 15
minutes or until pork is cooked throughout.
Baked
Salsa Chicken Breast
4 servings (4 points per serving)
4 boneless skinless chicken breast halves
1 (16 ounce) jar salsa (mild, medium or hot)
3 tablespoons brown sugar
2 tablespoons balsamic vinegar
1 tablespoon Dijon mustard
Place chicken breast in a 2 quart baking dish that has been sprayed with
cooking spray. Combine the salsa, brown sugar, vinegar and mustard in a bowl;
pour over chicken. Bake at 400 for 30 minutes.
Serve with steamed broccoli, rice or buttered noodles. (add appropriate points
for these.)
Baked
Ziti Goes Southwest
Serves 6 (5 points)
8 ounces ziti pasta – uncooked
8 ounces tomato sauce -- salt free or regular
8 ounces salsa -- hot or mild
3/4 cup fat-free ricotta cheese
1 cup fat-free mozzarella cheese
11 ounces canned corn – drained
4 ounces green chili peppers -- drained, chopped
1 teaspoon dried oregano
1/8 teaspoon pepper
2 tablespoons fat-free parmesan cheese – grated
Cook pasta according to package directions, using the shorter amount of cooking
time given. Preheat oven to 375ºF. Lightly oil an 8-inch square baking pan or
spray with nonstick cooking spray. Combine tomato sauce and salsa in a small
bowl. In a large bowl, combine the ricotta cheese with half of the mozzarella
cheese. Stir in half the sauce, along with the corn, chilies, oregano, and
pepper. Add the cooked ziti and mix well. Spoon into prepared casserole. Spread
remaining sauce over top of casserole, then sprinkle with remaining mozzarella
cheese and then Parmesan cheese. Cover and bake 20 minutes. Uncover and
continue to bake 15 more minutes.
Per serving: 257 Calories (kcal); 1g Total Fat; 18g Protein; 46g Carbohydrate;
10mg Cholesterol; 734mg Sodium
Barbeque
Crockpot Chicken
(2.5 Points) Serves 4
2 boneless skinless chicken breast halves
1 1/2 cups ketchup
3 tablespoons brown sugar
1 tablespoon Worcestershire sauce
1 tablespoon soy sauce
1 tablespoon cider vinegar
1 teaspoon red pepper flakes -- ground
1/2 teaspoon garlic powder
Mix all ingredients for the sauce in the crockpot. Add the chicken, try to coat
it well in the sauce. Cook on high 3-4 hours or low 6 - 8 hours. Then shred or
cut up the chicken, and replace it in the barbeque sauce in the pot; mix it all
up so all the pieces are coated. You can keep the crockpot on low to keep the
chicken warm for serving on your choice of bun or rolls.
Per Serving: 127 Calories; 1g Fat; 10g Protein; 22g Carbohydrate; 1g Dietary
Fiber; 23mg Cholesterol; 935mg Sodium.
Basque
Chicken
Makes 4 Servings (6 Points each)
The Canadian bacon used in this dish is a leaner alternative to regular bacon.
So if you enjoy smoky flavor but don’t want to spend too many points, crumble a
few slices into your favorite dishes.
4 pieces Canadian bacon
1 lb (450 g) boneless, skinless chicken breasts, cut into 1-inch (2.5 cm)
pieces
2 onions, sliced
1 medium red pepper, seeded and sliced into thin strips
1 medium yellow pepper, seeded and sliced into thin strips
1/2 cup white wine
14 1/2 oz (410g) can diced tomatoes, drained
1 tsp. dried thyme
Salt and pepper to taste
2 cups cooked white rice
1 tbsp chopped fresh parsley for garnish (optional)
3 cloves garlic, minced
Cook bacon in a nonstick skillet; pat with a paper towel to absorb excess fat.
Crumble and set aside. Coat a Dutch oven with cooking spray. Cook chicken over
medium-high heat until no longer pink in center, about 4 minutes. Remove and
set aside. Reduce heat to medium. Add onions and peppers; cook until soft, 5 to
7 minutes, stirring frequently. If necessary, add water to pot to keep onions
from burning. Add garlic and cook 1 minute more. Add wine, tomatoes, thyme and
reserved bacon and chicken. Bring to a boil. Reduce heat to low; simmer until
chicken is cooked through, about 5 minutes. Season to taste. Serve over white
rice. Garnish with chopped, fresh parsley, if desired.
Number of servings: 4 (POINTS per serving: 6)
Nutritional profile per serving: Calories 344, Protein 34.5g, Total fat 2.5g,
Saturated fat 1g, Carbohydrate 35.5g, Fiber 3g, Cholesterol 78.5mg, Iron 3mg,
Sodium 867.5mg, Calcium 49mg
Beef
Stew in the Crockpot
Serves 8 (6 Points Per Serving)
1 pound beef stew meat -- cubed, 1"
8 teaspoons McCormick Beef Stew seasoning -- (1/2 package)
15 ounces green beans, canned (1 can, drained)
15 ounces canned black beans (1 can, drained)
15 ounces peas, canned (1 can, drained)
15 ounces corn, canned (1 can, drained)
3 cups water
Put in a crockpot and simmer all day (about 8 hours or so).
If you can not find McCormick Beef Stew seasoning use another brand of
seasoning or use your own favorite spices i.e.: salt, pepper, garlic, or onion
soup mix :)
NOTES : Per serving: 309.4 cal, 12.4g (35.6%) fat, 6.4g fiber, 646mg sodium,
27.1g Carbs, 23.5g protein
Beef
Rigatoni Bake
6 servings, approx. 1 1/4 cup per serving (7 points)
6 ounces pasta -- uncooked, rigatoni
3/4 pound extra lean ground beef
1 medium onion -- chopped
1/2 small green bell pepper -- chopped
1/2 small red bell pepper -- chopped
1 clove garlic -- minced
1 can sliced mushrooms
28 ounces canned tomatoes
2 tablespoons tomato paste
1 teaspoon oregano
1/4 teaspoon dried thyme
Salt and pepper to taste
2 teaspoons Worcestershire sauce
1/2 cup mozzarella cheese, part skim milk -- shredded
Heat oven to 375 degrees. Spray a 2-quart casserole with non stick cooking
spray. In a large saucepan cook pasta {rigatoni or another tube type pasta} to
desired doneness. Drain; return to saucepan and set aside. Meanwhile, in a
large skillet, cook the ground beef, onion, peppers and garlic until beef is
browned and thoroughly cooked, stirring frequently; drain well. Add ground beef
mixture, tomatoes, tomato paste, mushrooms, and seasonings to the cooked pasta;
mix well. Pour into sprayed casserole, cover. Bake for 30-40 minutes. Uncover;
sprinkle with cheese. Bake uncovered an additional 5 minutes or until cheese is
melted.
6 servings @ 308.9 calories, 12.2 grams fat, 3 grams fiber, WW Points: 7 Serve
with a side salad and/or a 'free' veggie. (The servings are about 1 1/4 cups
each.)
Bread
Machine Honey Wheat Bread
A very good bread machine bread. This recipe makes a one pound loaf.
12 servings
3/4 cup water
1 tablespoon honey
1 tablespoon butter or margarine
1 1/2 cups white bread flour
1/2 cup whole-wheat flour
1 tablespoon powdered milk
1 teaspoon salt
1 teaspoon fast rise yeast or 1 1/2 teaspoons active dry yeast
Add ingredients in the order recommended by your bread machine. Select white
bread cycle.
Can also be made with rapid or delayed cycles.
Serving Size 1 serving (1/10th of loaf) Calories 92 Cholesterol 3mg Sodium
207mg Potassium 54mg Total Carbohydrate 17.4g Dietary Fiber 1.1g Protein 2.6g
Broccoli
and Rice Quiche
Makes 12 Servings Serving Size: 1 slice (3 points)
2 (10 ounce) packages frozen chopped broccoli
1/2 cup chopped onion
3 cups cooked long grain rice
1 1/2 cups shredded reduced-fat sharp cheddar cheese, divided
1 1/2 cups frozen egg substitute, thawed and divided
3/4 teaspoon salt, divided
Nonstick cooking spray
1/2 teaspoon pepper
1/2 cup skim milk
2 (2 1/2 ounce) cans sliced mushrooms, drained
Steam broccoli until crisp-tender. Combine rice, 1/2-cup cheese, 1/2-cup egg
substitute and 1/4 teaspoon salt and mix well. Press evenly into two 9-inch pie
plates that have been coated with nonstick cooking spray. Combine the remaining
1-cup egg substitute, 1/2-teaspoon salt, pepper, milk, mushrooms, onion and
broccoli and mix well. Pour mixture evenly into prepared pie plates. Bake at
375 degrees for 20 minutes. Sprinkle with remaining cheese and bake another 10
minutes or until cheese is melted. Let stand 5 minutes then slice each into
quiche into 6 pieces.
Per serving: Calories: 145 Total fat: 3 grams Saturated fat: 2 grams
Cholesterol: 10 mg Sodium: 328 mg Carbohydrate: 19 grams Protein: 11 grams
Dietary fiber: 2 grams
Points: 3
Cheese
Pancakes
Not just for breakfast, you can also serve this with tomato sauce and have it
for lunch. The kids love it
24 Pancakes (2 points for 1 pancake) (3 points for 2 pancakes)
2 cups flour
1/2 teaspoon salt
3 1/2 teaspoons baking powder
1 1/2 cups milk
1/2 cup of grated cheese (what ever you desire)
1 beaten egg
2 tablespoons melted butter
2 egg whites, stiffly beaten
This recipe will make about 2 dozen cakes depending on how you pour them.
Mix and then sift all the dry ingredients into a bowl. Add the well-beaten egg
to the liquid. Add the liquid mixture to the dry ingredients very gradually,
and stir quickly. Now add the melted butter, egg whites.
Hint: Turning the pancake more than once makes it firm.
Serving Size 1 Pancake Calories 76 Cholesterol 16mg Sodium 171mg Potassium 58mg
Total Carbohydrate 9.3g Dietary Fiber 0.3g Protein 3g
Cheesy
Chicken Casserole
Makes 12 servings (5 points)
1 pound boneless skinless chicken breasts
1/2 cup chopped onion
1/2 cup red pepper chopped
1 tsp. olive oil
1 small can chopped chilies
1 can fat free chicken broth
8 oz Velveeta light
1/3 cup Parmesan cheese
1 can cheddar cheese soup
10 oz bag of pasta
Cook pasta. While cooking pasta, chop the pepper and onion and dice the
chicken. In a large stock pan, cook the pepper and onion and chicken in the oil
until done Add soup and chicken broth, chilies and cheeses.
Cook until cheese is smooth and melted. Drain pasta and combine with chicken
mixture. Cook about 10-20 more minutes or bake for 20 minutes in 350 oven.
Servings 12 1 cup = 5 points
NOTE: I add a small bag of frozen, chopped broccoli (thawed) when I add the
soup mix to the chicken mix… it's delicious and stretches the serving size…
Chop
Suey
4 servings 4 points per serving
1 lb chicken breasts, cut into small pieces
1 tablespoon peanut oil
1 cup bean sprouts
1/2 cup thinly sliced bamboo shoots
1 cup sliced mushrooms
1 small onion, diced
1–2 stalk celery, sliced
1 1/2 cups water or chicken broth
1 tablespoon cornstarch
soy sauce
cooked rice or fried rice
1. In wok or non-stick skillet heat oil and stir-fry chicken until done
(chicken will be white and cuts easily).
2. Add sprouts and stir then add bamboo shoots, mushrooms, onion and celery;
stir thoroughly.
3. Add 1 cup of the water or broth.
4. Cover and let simmer for about 5 minutes or until celery is crisp tender.
5. Dissolve cornstarch in the 1/2 cup water and add to chicken mixture,
stirring until mixture thickens.
6. Season to taste with soy sauce and serve with rice.
Variations:
VEGETARIAN: Substitute 1 16-ounce block of extra firm tofu. Marinate tofu in 2
tablespoons soy sauce for 30 minutes prior to making this recipe. 4 servings (2
points per serving)
SHRIMP: Substitute one pound of cleaned shrimp for chicken. 4 servings (3
points per serving).
Chicken
Cacciatore
This has a delicious flavor and it is especially good when served with the
Dumpling recipe below.
Makes 6 servings (4 points each)
1 1/2 lbs. boneless skinless chicken breasts
1 can (16 oz.) stewed tomatoes (salt-free if available)
1 onion, sliced
1 tsp. Italian herb seasoning
1 can (8 oz) tomato sauce (salt-free if available)
2 cups frozen peas
Spray a large nonstick saucepan with non-stick vegetable spray. Add chicken and
remaining ingredients, except peas. Cover and simmer, stirring occasionally,
for 25 - 35 minutes. (If making dumplings add here.) Add peas and cook an additional
10 minutes.
Dumplings
Makes 6 dumplings (2 points per dumpling)
1 cup flour (unbleached if available)
1 tsp. baking powder
1/8 tsp. salt (optional)
1/3 cup skim milk
1/4 cup egg substitute (equal to one egg)
Combine dry ingredients. Mix milk and egg substitute. Blend with dry
ingredients, just until moistened. Drop by spoonfuls onto simmering liquid
after liquid has simmered 10 minutes. Cook, uncovered, 10 minutes. Add peas,
(from above recipe) cover, and simmer 10 more minutes.
Cornbread
Serves 6 (5 points)
10 3/4 oz. low-fat cream of mushroom soup
3/4 c skim milk
1 c canned corn, drained
1 whole egg
2 c turkey light meat, skinless, cooked and cubed
1/2 tsp. salt
1/2 c low-fat cheddar cheese, shredded
6 oz. cornbread mix
Preheat oven to 400. Prepare a 9" pie pan with cooking spray; set aside.
In a mixing bowl, combine soup, corn, and turkey. Spread mixture evenly into
prepared pan; set aside. In another mixing bowl, combine cornbread mix, milk,
egg, and salt. Mix well. Pour evenly over turkey mixture in pan. Sprinkle with
cheese. Bake for 20 minutes, or until golden brown on top.
Nutritional Analysis per serving (6 servings total) Calories, 248, , Total Fat,
6 g %CFF, 21 %, , Cholesterol, 70 mg Protein, 21 g, , Sodium, 921 mg
Carbohydrates, 28 g, , Fiber, 2.1 g 6 servings
Crab
and Asparagus Casserole
Makes 4 servings (4 points per serving)
It takes just 30 minutes to make this saucy seafood casserole!
1 10-ounce package frozen cut asparagus
1 cup sliced fresh mushrooms
1/4 cup finely chopped onion
1 tablespoon margarine
1 tablespoon cornstarch
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
Dash pepper
1 cup skim milk
8 ounces fresh or frozen crabmeat, drained, or frozen crab-flavored,
crab-leg-shaped fish pieces, cut into 1-inch pieces
2 tablespoons chopped toasted almonds
2 tablespoons grated Parmesan cheese
Cook asparagus according to package directions; drain well. Set aside. In a
medium saucepan cook mushrooms and onion in margarine until onion is tender but
not brown. Stir in cornstarch, salt, nutmeg, and pepper. Stir in milk all at
once. Cook and stir until thickened and bubbly. Cook and stir for 1 minute
more. Stir in crab and asparagus. Spoon mixture into four individual
casseroles. In a small bowl stir together almonds and Parmesan cheese. Sprinkle
atop casseroles. Bake in a 400 degree F. oven for 10 minutes or until mixture
is heated through and cheese is browned.
Makes 4 servings.
Nutrition facts per serving: 170 calories, 7 g total fat, 27 mg cholesterol,
728 mg sodium, 11 g carbohydrate, 17 g protein
Crispy
Potato Chicken
Makes 4 servings (4 points per serving)
If you like hash browns, you will like this dish J
1 medium potato, not peeled (5 oz.)
2 Tablespoons Dijon Mustard
1/2 teaspoon chopped garlic
1 pound boneless, skinless chicken breasts
1 teaspoon oil (canola or olive)
1/4 teaspoon lemon juice *
1 teaspoon pepper
Preheat oven to 425 degrees. Arrange chicken in a 9" x 9" baking dish
that has been sprayed with nonstick cooking spray. Mix mustard and garlic.
Spread over chicken. Scrub potato, grate, mix well with lemon juice and oil.
Spread over chicken. Sprinkle with pepper.
Bake for 25 to 35 minutes until chicken is done and potatoes are golden.
Per serving: 205 calories, 5 grams fat, 9 g protein, 8 g carbohydrate, 77 mg
cholesterol, .1 g fiber, 24 mg calcium, 269 mg sodium
* Lemon juice is used to prevent potatoes form turning gray.
Crockpot
Mexican Pork Recipe
4 servings (6 points each with cheese - 4 points without cheese)
1 pound pork boneless loin roast -- cut into 1" pieces
1 20oz jar salsa
1 4oz can chopped green chilies -- drained
1 15oz can black beans -- rinsed and drained
1 cup shredded Monterey jack cheese -- if desired
Mix pork, salsa and chilies in 3 1/2 to 4 quart slow cooker. Cover and cook on
low heat setting 6 to 8 hour or until pork is tender. Stir in beans. Cover and
cook about 5 minutes or until hot. Sprinkle with cheese.
Fish
and Chips
Serve this British specialty with malt vinegar or fresh lemon juice, to be sprinkled
on the fish and chips at the table. If sole is unavailable, other delicate,
white-fleshed fish can be used; try cod, scrod or whiting.
Makes 4 servings (6 points per serving)
Four 5-ounce baking potatoes
1 tablespoon + 1 teaspoon canola oil
3/4 teaspoon paprika
1/3 cup + 2 teaspoons fine plain dried bread crumbs
3/4 teaspoon salt
Pinch ground red pepper
Four 4-ounce sole fillets
Preheat oven to 450o F. Spray 15 x 10" jelly-roll pan with nonstick
cooking spray. Cut potatoes into halves, then cut halves into 3 wedges each;
place into medium bowl. Sprinkle potatoes with 1 teaspoon of the oil and 1/4
teaspoon of the paprika; toss to coat. Place coated potato wedges in a single
layer onto one side of prepared pan; bake 15 minutes, until just tender. Remove
potatoes from oven; leave oven on. Meanwhile, in shallow bowl or pie plate,
combine bread crumbs, salt, pepper and remaining 1/2 teaspoon paprika; with
fork, stir in remaining 1 tablespoon oil, blending until crumbs are evenly
moistened. One at a time, press fillets into crumb mixture, turning to coat
both sides (fillets will not be completely coated); place coated fillets in a
single layer onto pan with potatoes. Bake 12 minutes, until fish flakes easily
when tested with fork and potatoes are browned and tender.
SERVING (1 FISH FILLET, 6 POTATO WEDGES) 291 Calories, 7 g Total Fat, 1 g
Saturated Fat, 54 mg Cholesterol, 60 mg Points: 6
Ham
and Swiss Topped Potatoes
Serves
6 (4 points per serving)
3 medium baking potatoes
2 tablespoons cornstarch
2 cups skim milk
1 tablespoon Dijon mustard
1/4 teaspoon pepper
1/2 cup shredded reduced-fat Swiss cheese (2 ounces)
1/2 pound deli-style sliced fat-free ham, cut into 1/2 inch strips (2 cups)
1 package (10 ounces) frozen asparagus cuts, thawed and drained
Heat oven to 375 degrees. Poke potatoes with a fork. Bake about 1 hour or until
tender. (OR: Poke potatoes with a fork. Zap them in the microwave on High for
10 to 13 minutes.)
Mix cornstarch and milk in a 2-quart nonstick saucepan. Cook over medium heat,
stirring constantly, until mixture thickens and boils. Stir in mustard, pepper
and cheese until cheese is melted. Stir in ham and asparagus; heat through. Cut
potatoes lengthwise in half. Serve sauce over potato halves.
Per serving: Calories 170, Fat 4g, cholesterol 25 mg, sodium 550 mg,
carbohydrate 19 mg, Fiber 1g, protein 16 g.
Hint: You can use the sauce of this recipe to put over any leftover potatoes or
rice that you have handy. If using just the sauce, reduce the points to 3
points per serving.
FROM: Eat and Lose Weight (Betty Crocker)
Ham
Tetrazzini
Serves 6 (1-cup servings) (5 points per serving
1 full cup diced extra-lean ham
1/2 cup chopped onion
1 (10-3/4 oz.) can Healthy Request Cream of Mushroom Soup
3/4 cup (3ounces) shredded Kraft reduced-fat Cheddar cheese
1 cup frozen peas
2 tablespoons canned chopped pimiento
2 tablespoons chopped fresh parsley or 2 teaspoons dried parsley flakes
1/8 teaspoon black pepper
2 cups chopped cooked spaghetti, rinsed and drained
In a large skillet sprayed with butter-flavored cooking spray, saute ham and
onion until onion is tender, about 5 minutes. Stir in mushroom soup and Cheddar
cheese. Cook over low heat, stirring often, until cheese melts. Add
peas, pimiento, parsley, black pepper, and spaghetti. Mix well combine. Lower
heat and simmer 5 to 10 minutes, stirring often.
Hint: 1-1/2 cups uncooked spaghetti usually cook to about 2 cups.
Yield: 6-1 cup servings CAL-197, CARBO-23, PRO-15, FAT-5 POINTS: 5
NOTE: This can be made by substituting 1 small can of tuna for the ham.
Lasagna
Soup
Serves 16 - 4 points a serving
1 lb. extra lean ground beef, cooked, rinsed and drained
2 (27-oz.) cans chunky style spaghetti sauce
2 (27-oz.) cans water
1 tsp. beef bouillon crystals
2 chicken bouillon cubes
8 oz. dry lasagna noodles, uncooked and broken into 3" pieces
3 cups frozen Italian mixed vegetables (can use any kind really)
2 (19 oz.) cans red kidney beans
1/2 cup light ricotta cheese
In a large pot, mix together the first 5 ingredients; bring to a boil. Add
noodles and remaining ingredients, reduce heat and simmer until noodles are
tender. Stir occasionally to keep ingredients from sticking to the bottom of
the pot.
Per serving: 220 cal., 2 g fat, 6 g fibre - 4 points
Mexican
Rice and Bean Casserole
CROCKPOT
Makes 4 (1 1/2 cups) servings (7 points per serving)
1 cup uncooked regular long-grain white rice
2/3 cup frozen whole kernel corn
1/2 cup chopped onion
1/4 tsp. turmeric
2 garlic cloves, minced
1 (15 oz.) can spicy chili beans, undrained
1 (14 1/2 oz.) can stewed tomatoes, undrained, cut upssss
1 (14 1/2 oz.) can fat-free chicken broth with 1/3-less sodium
1 (4 1/2 oz.) can chopped green chilies
2 oz. (1/2 cup) shredded cheddar cheese
Spray large skillet with nonstick cooking spray. Heat over med.-high heat until
hot. Add rice; cook and stir 5 to 7 min. or until light golden brown. In 3 1/2
to 4 qt. slow cooker combine browned rice and all remaining ingredients except
cheese; mix well. Cove cook on LOW for at least 5 hrs. Stir mixture; sprinkle
with cheese. Cover; cook until cheese is melted.
Per serving: cal 390, fat 6g, sat fat 3g, chol 15mg, sod 1080mg, carb 69g,
fiber 8g, pro 15g Exchanges: 4 starch, 1 veg, 1 fat Points: 7
Mock
Sour Cream
4 servings (1 point per 1/4 cup serving)
1 cup cottage cheese
2 tablespoons skim milk or 1% low-fat milk
2–3 green onions, diced
1 tablespoon fresh lemon juice
1/4 teaspoon salt (or garlic salt)*
Put all in ingredients in a blender and mix until smooth. Chill to blend
flavors.
* Use garlic powder if you wish to cut down on your salt.
This is a little thinner than regular sour cream, but the taste is great!
Serving Size 1 serving (1/4 cup) Calories 61 Cholesterol 8mg Sodium 363mg
Potassium 83mg
Total Carbohydrate 2.7g Dietary Fiber 0.2g Protein 7g Vitamin A 130mcg
Serves 6 (3 points)
1 stalk celery, finely chopped
1/4 cup onion, finely chopped
1 tbsp. snipped fresh parsley
6 egg whites, lightly beaten
1 cup fine dry bread crumbs, divided.
2 teaspoons Worcestershire sauce
1 teaspoon dry mustard
1 (6 oz) cans crab meat, drained and flaked
Spray an unheated large skillet with Pam, add celery onions, and parsley. Cook
and stir over med. heat until tender. Remove from heat. In a med. mixing bowl
stir together the egg whites, 3/4 cup bread crumbs, Worcestershire sauce and
mustard. Stir in the celery mixture and the crab. Using about 1/3 cup of crab
mixture for each shape into 1/2 inch thick patties, coat patties with remaining
bread crumbs. Spray skillet with PAM. Add the crab patties. Cook over med. heat
about 3 mins or until golden brown. Turn and cook 3 mins more or until golden
brown. Serve warm with lemon wedges. ( I also made up a little tartar sauce
using light miracle whip, relish, Worcestershire sauce and dry mustard).
Each serving has 143 calories. and 2 grams fat (3 WW points each)
Quick-and-Easy
Beef Stew
7 servings (5
points)
Butter-flavored cooking spray
1 1/2 pounds beef sirloin steak -- cut into 3/4" cubes -- trimmed of
visible fat
1 cup onion – chopped
Natures Season
4 cups Southern-style cubed hash browns
2 cups carrots – sliced
1 cup celery – sliced
1 jar sliced mushrooms (4 1/2 oz) – drained
4 cups water
1 envelope beefy onion flavored dry soup mix (1.1 oz)
Coat a Dutch oven with cooking spray and heat over medium heat. Place beef
cubes into hot pan, then add onion. Sprinkle Natures Season over beef. Cook for
5 to 7 minutes, until beef is browned. Stir in hash browns, carrots, celery and
mushrooms. Add water, then soup mix. Stir well and bring mixture to a boil.
Reduce heat and simmer for 25 to 30 minutes, until vegetables are tender.
Makes 7 servings.
Per serving: fats, 7 grams (23% of calories); calories, 275; cholesterol, 79
milligrams; carbohydrate, 22 grams; fiber, 3 grams; protein, 30 grams; sodium,
361 milligrams
Rice-Crust
Pizza
Makes 8 servings (3 points per serving)
Try something out of the ordinary - pizza made with a rice crust. It's lower in
points than pizza that's made with a traditional bread crust, and it's even
easier to prepare.
1 cup coarsely grated carrots
1/2 cup reduced-fat cottage cheese
1/3 cup whole-wheat or unbleached flour
2 tablespoons finely chopped onions
3 teaspoons minced fresh basil or 1 teaspoon dried basil
2 1/2 cups cooked and cooled brown rice
1 cup canned low-sodium tomato sauce
1 1/2 cups (6 ounces) shredded reduced-fat mozzarella cheese
For the crust, place the carrots in a strainer. Place an unopened can of fruit
or vegetables on top to squeeze excess liquid from the carrots. Let drain for
20 minutes, then pat dry with paper towels.
In a large bowl, stir together the cottage cheese, flour, onions and 1 1/2
teaspoons of the fresh basil or 1/2 teaspoon of the dried basil. Then stir in
the carrots and rice.
Spray a 13 x 9 baking pan with no-stick spray. Spread the crust mixture in the
bottom and about 1/4" up the sides. Bake at 350 degrees for 25 minutes.
Then broil 4" from broiler about 2 minutes or until crust is browned,
without burning the carrots.
Spread the tomato sauce on the crust and top with the cheese. Then sprinkle
with the remaining basil. Bake at 350 degrees for 15 to 20 minutes or until
cheese is bubbly and light brown. Slice and serve.
Note: To jazz up the pizza, scatter 1 cup of chopped cooked vegetables over the
tomato sauce. Sprinkle with cheese and bake as directed. Broccoli, artichoke
hearts, carrots, cauliflower, peppers, onions, and mushrooms are good choices.
Per serving: 167 calories, 4.2 g fat, 2.6 g fiber, 13 mg. cholesterol, 172 mg sodium
From: Stop Dieting and Lose Weight Cookbook
Savory
Pot Roast
8 servings (8 points each)
3 - 3 1/2 pound beef boneless chuck roast
1 tbsp. vegetable oil
8 small red potatoes, cut in half
3 cups baby-cut carrots
1 large onion, coarsely chopped (1 cup)
1 jar (5 ounces) prepared horseradish
1 tsp. salt
1/2 tsp. pepper
1 cup water
Trim fat from the roast. Heat oil in skillet over medium-high heat. Cook beef
in oil about 10 minutes, turning occasionally, until brown on all sides. Place
potatoes, carrots and onion in 4-6 quart slow cooker. Place beef on vegetables.
Mix horseradish, salt and pepper; spread evenly over beef. Pour water over beef
and vegetables. Cover and cook on low heat setting 8 - 10 hours or until beef
and vegetables are tender. Special Notes This is my favorite pot roast the
horseradish gives it a nice taste but not horseradishey
(If you would rather do this in the oven, bake tightly covered at 325 degrees
for 3 hours.)
**Calories:315; Fat: 13g; Fiber: 4g
Seafood
Broccoli Stir-Fry
Serves 4 (3 points per serving)
1 tablespoon oil
3/4 pound medium fresh shrimp -- shelled, deveined
2 cloves garlic – minced
1/4 cup water
14 ounces Green Giant Select® Frozen 100% Broccoli Florets
1 small onion – chopped
1 teaspoon grated gingerroot
1 tablespoon cornstarch
2 tablespoons soy sauce
Heat oil in large skillet or wok over medium-high heat until hot. Add shrimp
and garlic; cook and stir 5 go 6 minutes or until shrimp turn pink. Stir
constantly. Remove shrimp from skillet; cover to keep warm. In same skillet,
bring water to a boil over medium-high heat. Stir in frozen broccoli, onion,
and gingerroot. Cook and stir 6 to 8 minutes or until vegetables are
crisp-tender. Add warm shrimp. In small bowl, blend cornstarch and soy sauce.
Stir into hot shrimp mixture. Cook, stirring constantly, 1 to 2 minutes or
until glaze has slightly thickened and covers all ingredients. If desired,
serve with hot cooked rice or pasta.
Serves 4.
Per Serving175 Calories; 5g Fat (26.5% calories from fat); 21g Protein; 12g
Carbohydrate; 4g Dietary Fiber; 129mg Cholesterol; 659mg Sodium.
Note - you can substitute crab or fake crab for the shrimp :)
Seasoned
Crab Cakes
Makes 6 servings (2 points per serving)
1 pound fresh crabmeat, drained and flaked
1/2 cup dry seasoned bread crumbs
1/4 cup finely chopped white onion
2 teaspoons finely chopped fresh parsley
2 teaspoons fat-free mayonnaise
1 1/2 teaspoons Worcestershire sauce
3 egg whites, beaten
1/2 teaspoon dry mustard
1/4 teaspoon freshly ground black pepper
Nonstick cooking spray
Combine all ingredients except cooking spray in a medium bowl. Mix well. Divide
and shape crabmeat mixture into six patties. Cover with plastic wrap and chill
for 1 hour. Coat a large skillet with cooking spray and heat over medium heat.
Add crabmeat patties and cook until golden brown, about 5 minutes per side.
Makes 6 servings.
Points per serving: 2 Nutritional Information per Serving (based on 6
servings): Calories 116; Fat 1.5g; Protein 16.2g; Carbohydrate 8.5g; Cholesterol
63mg; Sodium 504mg (Fiber count not available)
Shrimp
Casserole
Serves 6 (6 points each)
1 large onion, chopped
1 green bell pepper, seeded and chopped
2 lbs medium shrimp, peeled
1 cup sliced fresh mushrooms
1 T minced garlic
1 T chopped parsley
1 10 3/4 oz golden mushroom soup
1 8-oz package fat-free cream cheese
1 T hot sauce
1/2 cup sliced green onions
1 12oz package of rotini (or any pasta with surface - not spaghetti
or angel hair but almost any other) COOKED w/ no salt or oil
Saute the onion and garlic in a little chicken broth until the onion starts
getting translucent, then put in the green peppers and mushrooms and saute
until tender. If using uncooked shrimp, add with the peppers and mushrooms, if
using cooked shrimp, add them when the vegs are almost done because you DON'T
want to overcook the shrimp! Add the parsley, soup and cream cheese, stirring
until the cream cheese is melted. Add the hot sauce and green onions. Add the
cooked pasta.
6 servings (I don't know what size the servings are, just eyeball 1/6 of the
batch) at 6 points each.
Southern-Style
Shrimp
Serves 4 (1 cup) (5 points per cup)
1 tablespoon butter
2 tablespoons bottles real bacon bits, divided
1 teaspoon bottled minced garlic
1 1/2 pounds peeled and deveined shrimp
1 (8-ounce) package pre-sliced mushrooms
1/2 cup sliced green onions
1/4 teaspoons alt
1/2 teaspoon hot pepper sauce
1/4 cup chopped fresh parsley
1 tablespoon lemon juice
Melt butter in a large nonstick skillet over medium-high heat. Add t tablespoon
bacon bits and garlic; sauté 1 minute. Add shrimp; sauté 3 minutes. Add
mushrooms, cook 1 minute or until mushrooms are tender and shrimp is done,
stirring frequently. Stir in onions, salt, and hot sauce; remove from heat.
Stir in parsley and lemon juice. Sprinkle with 1 tablespoon bacon bits.
Per serving: 245 calories, 6.5 g fat, 38.6 g protein, 5.3 g carbohydrate, 1.9 g
fiber, 269 mg cholesterol, 570 mg sodium, 97 mg calcium
FROM: Cooking Light, March 2003
Tabbouleh
with White Beans and Spinach
Makes 4 servings (3 points per serving)
Tabbouleh is a Middle Eastern salad made with bulgur. Here they've added beans
to transform this side dish into a hearty but low-calorie entrée.
1/2 cup bulgur
1/2 cup hot water
1/4 cup lemon juice
1 1/2 cups minced fresh parsley
5 green onions, chopped
1 cup cooked white beans or canned small white beans, rinsed and drained
1 tablespoon olive oil
1 tablespoon water
2 cups fresh spinach leaves
2 tomatoes, sliced
Place the bulgur in a colander and rinse with cold running water. Drain and
transfer it to a medium bowl. Add the hot water and lemon juice and stir until
combined. Let stand at room temperature for 20 minutes.
Stir in the minced parsley and onions.
In a small bowl, stir together the beans, oil, and 1 tablespoon water. Add to
the bulgur mixture. Gently toss until well combined. If desired, cover and
chill in the refrigerator about 2 hours ot blend the flavors.
To serve, arrange the spinach and tomato slices on plates. Mound the Tabbouleh
on top. If desired, garnish with lemon peel curls and parsley sprigs.
Note: Tabbouleh keeps well for up to 1 week. Actually, the flavor improves
during storage, so you might want to make a double batch.
From: Stop Dieting and Lose Weight Cookbook.
SIDE DISHES
Asparagus
Pasta Salad
Makes 8 sercings (1 point per serving)
1 cup small shell pasta (uncooked)
1/2 to 3/4 cut non-fat, zesty Italian dressing
1 1/2 cups asparagus, cut
1 tsp. oregano
1/2 cup carrots, sliced in thin circles
1/4 cup sweet red peppers, diced
1/2 cup onions, diced
1/2 tsp. celery seeds
Cook pasta following package directions. Rinse, drain and cool. Add remaining
ingredients. Mix and marinade for six to eight hours or overnight. Yield: 6-8
servings
Cabbage
Casserole
Makes 8 servings (2 points per serving)
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.
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;
Creamy
Broccoli Casserole
Serves 4 1 point per serving
20 ounces frozen broccoli -- thawed and drained
10 3/4 ounces condensed low-fat cream of chicken soup -- undiluted
1/2 cup crushed seasoned stuffing
1 tablespoon reduced-fat margarine -- melted
1/4 cup reduced-fat shredded cheddar cheese
Place broccoli in an 8" square baking pan coated with nonstick cooking
spray. Combine soup and lemon juice; pour over broccoli. Toss stuffing and
margarine; sprinkle over soup. Cover and bake at 350 degrees F for 25-30
minutes.
Uncover; sprinkle with cheese. Bake 5 minutes longer until cheese is melted.
CAL: 81; SOD: 289mg; CHOL: 4mg; CARBO: 11g; PRO: 4g; FAT: 2g; Fiber: 6 gm
Crockpot
California Vegetable Cheese Bake
(3 points per 2/3 cup serving)
4 cups frozen carrot, broccoli & cauliflower blend, thawed
1/2 cup finely chopped onion (can use frozen chopped onion)
1 (10-3/4 oz) can Healthy Request Cream of Mushroom Soup
1/4 cup (one 2-ounce jar) chopped pimiento, drained
1-1/2 cups cubed Velveeta Light processed cheese
Spray slow cooker container with butter-flavored cooking spray. In prepared
container, combine thawed vegetables & onion. Add mushroom soup, pimiento
& cheese. Mix well to combine. Cover & cook on LOW for 4 to 6 hours.
Mix well before serving.
140 calories, 3 gm fiber, 4 gm fat 13 gm protein, 13 gm carbohydrate, 236 mg
sodium, 373 mg calcium (3 points per 2/3 cup serving)
Father's
Classic Potato Salad
Serves 6 (2 points)
2/3 cup Kraft fat-free mayonnaise
1 tablespoon white vinegar
Sugar substitute to equal 1 teaspoon sugar
1/4 teaspoon black pepper
3 cups (16 oz) cooked potatoes – diced
1 cup sliced celery
1/2 cup onion – chopped
1 hard-boiled egg – chopped
In a large bowl, combine mayonnaise, vinegar, sugar substitute, and black
pepper. Add potatoes, celery, and onion. Mix well to combine. Fold in egg.
Cover and refrigerate at least 30 minutes. Gently stir again just before
serving. Hint: If you want the look and feel of eggs without the cholesterol,
toss out the yolk and dice the whites.
Serves 6 (1/2 cup): Each serving equals: 101 Cal; 1 gm Fat; 3 gm Pro; 20 gm
Carbo; 172 mg sod; 2 gm Fiber
Mock
Sour Cream
4 servings (1 point per 1/4 cup serving)
1 cup cottage cheese
2 tablespoons skim milk or 1% low-fat milk
2–3 green onions, diced
1 tablespoon fresh lemon juice
1/4 teaspoon salt (or garlic salt)*
Put all in ingredients in a blender and mix until smooth. Chill to blend
flavors.
* Use garlic powder if you wish to cut down on your salt.
This is a little thinner than regular sour cream, but the taste is great!
Serving Size 1 serving (1/4 cup) Calories 61 Cholesterol 8mg Sodium 363mg
Potassium 83mg
Total Carbohydrate 2.7g Dietary Fiber 0.2g Protein 7g Vitamin A 130mcg
Orange
Beets
Serves 6 (1 point per serving)
Here's a delicious low-fat alternative to buttered beets.
5 medium beets
2 oranges
1/2 cup orange juice
2 tablespoons water
1 teaspoon cornstarch
Pinch of ground nutmeg
To cook the beets, cut off the roots, then cut off the tops, leaving 2" of
the stems. Place the beets in a large saucepan and add water to cover. Bring to
a boil, then reduce the heat. Simmer about 35 minutes or until the beets are
tender.
Meanwhile, peel and section the oranges; set aside. In a small saucepan, bring
the orange juice to a boil. Stir together the 2 tablespoons of water and
cornstarch until dissolved. Using a wire whisk, slowly stir into the boiling
orange juice. Reduce the heat to medium-low. Cook and stir until the mixture
thickens and begins to boil gently. Cook and stir for 1 more minute more.
Gently stir in the orange sections and nutmeg. Heat through and keep warm until
ready to serve.
Drain the beets. Holding the hot beets with a fork, use a sharp knife to remove
the skins. Slice the beets and arrange on individual serving dishes. Pour the
orange mixture over the beets and arrange the oranges on top.
Note: If fresh beets are not available, substitute 24 ounces of canned beet
slices. Just heat the beats, drain and top with the orange sauce.
Tater
Cakes
Makes 18 cakes (2 cakes = 1 point)
These crispy little tater cakes go real good with bacon and eggs & toast
& jelly. They are really Yummy!!!
2 eggs
1/4 cup milk
2 cups finely shredded potatoes (Squeeze water out and drain well)
1/4 cup Bisquick
1 teaspoon salt
1 tablespoon butter or margarine
1. Beat eggs till fluffy. Stir in milk, potatoes, Bisquick, and salt. Melt
butter in skillet. Drop dough by tablespoons in skillet. Cook till golden brown
(about 3 minutes on each side).
Serving Size 1 cakes Calories 35 Calories Total Fat 1.5g 2% Cholesterol 23mg 8%
Sodium 166mg 7% Potassium 104mg 3% Total Carbohydrate 4.3g 1% Dietary Fiber
0.3g 1% Protein 1.2g 2%
DESSERTS
Apple
Enchiladas
Serves 6 (5 points per serving)
1 can (21 oz) apple pie filling, divided
6 (7") whole-wheat tortillas
1 tsp. ground cinnamon, divided
1/3 cup light butter
1/4 cup brown sugar
Preheat oven to 350. Coat a 9" baking dish with nonstick cooking spray.
Spoon 1/3 cup apple pie filling down center of each tortilla; sprinkle each
with cinnamon. Roll up and place seam side down in prepared dish. In small pan
combine butter, sugar and 1/4 cup water; bring to a boil. Reduce heat and
simmer, stirring constantly until sugar dissolves and mixture is slightly
thickened, 3-5 minutes. Pour over enchiladas. Let stand 20 minutes. Bake until
bubbly and golden brown, 20 minutes. Serve warm with fat free vanilla frozen
yogurt if desired.
Makes 6 servings. WW POINTS: 5 253 calories 6 g. fat 3 g. fiber
Applesauce
Oatmeal Raisin Cookies
Makes 42 cookies (2.5 points each)
2 3/4 cups all-purpose flour
1 1/2 teaspoons cinnamon
1 1/2 teaspoons baking soda
3/4 teaspoon ground cloves
3/4 teaspoon ground nutmeg
3/4 teaspoon baking powder
3/4 teaspoon salt
3/4 cup margarine
3/4 cup granulated sugar
1/4 cup brown sugar
1 egg
1 1/2 cups applesauce
1 1/2 cups raisins
1 1/2 cups old-fashioned rolled oats
Preheat oven to 375°F. Coat baking sheet with cooking spray. Combine flour,
cinnamon, soda, cloves, nutmeg, baking powder and salt. In bowl with mixer at
medium speed beat margarine with sugar until combined. Add egg; beat until
fluffy. Reduce speed to low. Beat in flour mixture alternately with applesauce.
Stir in raisins and
oats. Batter will be soft. Drop batter by teaspoonfuls about 2 inches apart
onto baking sheet. Bake 12 to 15 minutes. Cool on racks
Makes 42 Cookies
Per Serving (excluding unknown items): 112 Calories; 4g Fat (28.9% calories
from fat); 2g Protein; 19g Carbohydrate; 1g Dietary Fiber; 4mg Cholesterol;
133mg Sodium.
Apricot
Squares
20 servings - 2 points per serving
1/3 cup unsalted margarine
1/4 cup sugar
1 1/2 cups all-purpose flour
1 tsp baking powder
1 cup apricot jam
In a medium bowl, combine margarine, sugar, flour and baking powder with a
pastry blender or 2 knives. Press 3/4 of the mixture on bottom of a greased 8
inch (2 L) square pan. Spread evenly with jam. Sprinkle reaming mixture on top.
Bake at 350 F. (180 C) 35 - 40 minutes (until lightly browned on top). Cool and
cut into 20 squares.
Per serving: 110 Calories (kcal); 3g Total Fat; (25% calories from fat); 1g
Protein; 20g Carbohydrate; 0mg Cholesterol; 31mg Sodium
Baked
Apple and Graham Cracker Pudding
Serves 8 (3 points per serving)
3 cups (6 small) cored, peeled, and diced cooking apples
1/2 cup pourable Sugar Twin or Splenda
1/4 cup raisins
1 1/2 cups purchased graham cracker crumbs or 24 (2 1/2-inch) graham cracker
squares, made into crumbs
1 1/3 cups Carnation Nonfat Dry Milk Powder
1 1/4 cups water
1/2 cup Sugar Free Maple Syrup
Preheat oven to 350 degrees. Spray an 9-by-9 inch cake pan with butter-flavored
cooking spray. Layer apples, Sugar Twin, raisins, and graham cracker crumbs in
prepared cake pan. In a small bowl, combine dry milk powder, water, and maple
syrup. Mix well to combine. Evenly pour mixture over top. Bake for 35 minutes.
Place cake pan on a wire rack and let set for 5 minutes. Cut into 8 servings.
Good served warm or cold.
HINT: A self-seal sandwich bag works great for crushing graham crackers.
Baked
Sugar 'n' Spice Doughnuts
Makes 9 doughnuts (3 points per doughnut)
Cooking spray
2 cups reduced-fat packaged biscuit mix (Bisquick)
1 tablespoon sugar
1/4 teaspoon ground nutmeg
1/2 cup buttermilk
1/4 cup egg substitute
Reduced fat biscuit mix or all-purpose flour
1 tablespoon margarine or butter – melted
2 tablespoons sugar
1/4 teaspoon ground cinnamon
Spray a baking sheet with nonstick coating; set aside. Combine the 2 cups
biscuit mix, 1 tablespoon sugar, and nutmeg in a mixing bowl. Combine the
buttermilk and egg substitute in another bowl. Add all at once to dry
ingredients; stir just till moistened. Knead dough on a board sprinkled with
additional biscuit mix or all-purpose flour for 10 to 20 strokes. Roll dough to
1/2-inch thickness. Cut with a floured 2 1/2-inch doughnut cutter. Remove the
centers and reroll. Place doughnuts on prepared baking sheet. Bake in a 400º
oven for 10-12 minutes. Combine the 2 tablespoons sugar and the cinnamon. Brush
tops of doughnuts very lightly with melted margarine or butter and dip tops in
cinnamon mixture. Serve warm.
Makes 9 doughnuts.
Per doughnut: 140 cal, 3g total fat(1g sat fat), 1mg choles, 348mg sod, 23g
carbo, 0g. fiber, 3g pro.
NOTES : Instead of the sugar and spice coating, you can glaze the doughnuts
with a powdered sugar icing made with 1 cup powdered sugar, 1/2 teaspoon
vanilla, and enough milk (2-3 tablespoons) to make of glazing consistency. If
glaze is substituted for margarine and sugar 'n' spice coating, the points per
doughnut would be 3.5 Points
Banana
Oatmeal Cookies
Makes 52 cookies (1 point per cookie)
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 margarine
1/4 cup egg substitute
1 cup mashed ripe bananas (about 2 bananas)
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.
52 cookies 61 cal, 10 car. 2 fat, 65 sod. 1 fiber
Blueberry
Scones
Makes 4 servings (2 points per serving)
2/3 Cups uncooked oatmeal
1/3 Cup Bisquick Reduced Fat Baking Mix
1 /2 tsp baking powder
l Tbs. brown sugar
1 /2 Cups fat-free(skim) milk
1/2 Cup blueberries
Combine first 5 ingredients. Fold in berries. Form into 4 mounds and place on
vegetable sprayed baking sheet. Bake for 10 minutes at 400 degrees.
Variation: use 1/2 cup raspberries or diced strawberries or 1/2 cup sugar-free
jam.
Chocolate
Marble Coffee Cake
Serve 16 (2 points per serving)
1/4 cup margarine
3/4 cup granulated sugar
1/2 cup Eggbeaters (or 1 egg plus 1 egg white)
1 1/2 tsp. vanilla extract
1 1/4 cups flour
1 1/2 tsp. baking powder
1 tsp. cinnamon
1/2 tsp. baking soda
1 cup plain yogurt
Chocolate Marble
1/4 cup granulated sugar
3 tbs. cocoa powder
3 tbs. skim milk
Preheat oven to 350 degrees. In a medium bowl, cream 3/4 cup sugar and margarine
together. Beat in egg, egg white and vanilla. In a medium bowl combine flour,
baking soda, baking powder and cinnamon. Add flour mixture to margarine/sugar
mixture alternately with the yogurt mixing just until blended. Pour all but one
cup into sprayed and floured bundt pan.
In a small bowl mix together 1/4 cup sugar, cocoa and milk until blended. Add
to reserved batter, mixing well.
Pour this mixture over the batter in the pan and using a knife draw the
chocolate batter through the cake batter.
Counts as 16 servings at 2 POINTS each
Chocolate
Peanut Butter Frozen Bars
Makes 13 servings (3 points each)
2 pkgs. (1.3 oz each) SF Chocolate pudding (instant or cook type)
3 1/2 cups skim milk
1/2 cup peanut butter
2 graham cracker squares
Mix pudding according to pkg. directions, except use 3 1/2 cups of milk. Beat
in peanut butter. Line a 9" x 13" pan with half of the graham cracker
squares. (Three squares will have to be cut in half to line the pan.) Spread
pudding mixture over graham crackers. Top with remaining crackers. Freeze for
four hours. Cut into squares and remove from pan. Store in a plastic bag in
freezer.
Chocolate
Swirl Coffee Cake
8 servings (3 oints each)
1 1/2 cups Bisquick reduced fat baking mix
1/2 cup pourable sugar twin
1/2 cup water
2 tablespoons no-fat sour cream
1 egg or equivalent in egg substitute
1/4 cup Hershey’s lite chocolate syrup
1/4 cup flaked coconut
1/4 cup chopped walnuts -- (1 ounce)
Preheat oven to 375 degrees F. Spray a 8x8-inch baking dish with butter-flavored
spray. In a large bowl, combine baking mix and 1/4 cup Sugar Twin. Add water,
sour cream and egg. Mix gently to combine. Spread batter into prepared baking
dish.
Drizzle chocolate syrup evenly over top. Swirl batter with a fork for marbled
effect. In a small bowl combine coconut, walnuts, and remaining 1/4 cup Sugar
Twin. Evenly sprinkle mixture over the top. Bake for 20 to 25 minutes or until
toothpick inserted into center comes out clean. Place baking dish on a wire
rack and allow to cool. Cut into 8 servings.
Serving size (1 square) Per serving: 153 Cal, 5g Fat, 3g Pro, 24g Carb, 289mg
Sod, 30mg Calc, 1g Fib
Classic
Scones
12 servings (1 point)
Delicious warm with strawberries and/or raspberries or fresh preserves.
Excellent next to your morning tea. 1 point per serving.
1 cup all-purpose flour, plus 2 tablespoons all-purpose flour
1 tablespoon sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1/2 cup plain low-fat yogurt
1 egg
1 tablespoon margarine, melted and cooled
1. Preheat oven to 425.
2. Spray a baking sheet with non-stick cooking spray.
3. In a large bowl, combine 1 cup of the flour, sugar, baking powder, baking
soda and salt.
4. In a small bowl, combine the yogurt, egg and margarine.
5. Add the yogurt mixture to the flour mixture, stirring until just blended; do
not overmix.
6. Lightly flour a work surface and rolling pin.
7. Roll out the dough to 1/4" thickness.
8. With a sharp knife, cut into 12 wedges; place on the baking sheet.
9. Reduce oven temperature to 400; bake until golden brown, 12-15 minutes.
10. Cool on a wire rack 10 minutes.
Serving Size 1 serving
Calories 67 Total Fat 1.6g Cholesterol 16mg Sodium 128mg Potassium 41mg Total
Carbohydrate 10.8g Dietary Fiber 0.3g Protein 2.2g
Cranberry
Orange Low Fat Muffins
12 Muffins (2 points each)
1 1/4 cups flour
2 teaspoons baking powder
1/2 teaspoon salt
1/2 cup sugar
1/2 cup orange juice
2 egg whites
1/3 cup light corn syrup or dark corn syrup
1 teaspoon orange zest
1 cup coarsely chopped fresh cranberries or frozen cranberries
2 tablespoons chopped walnuts (optional)
nonstick cooking spray (for muffin pan)
1. Spray 12 muffin cups with cooking spray.
2. In large bowl combine flour, baking powder and salt.
3. In medium bowl, using a wire whisk or fork, thoroughly mix sugar and orange
juice.
4. Whisk in egg whites, corn syrup and orange peel until blended.
5. Gradually add to flour mixture, stirring until smooth.
6. Stir in cranberries (and nuts, if using).
7. Spoon into prepared muffin cups.
8. Bake at 400°F for 25 minutes or until lightly browned and firm to touch.
9. Cool in pan 5 minutes.
10. Serve warm or cool completely on wire rack.
11. Store in airtight container.
Calories 117 Calories from Fat 2 Total Fat 0.2g Cholesterol 0mg Sodium 178mg
Potassium
Crepes
Makes
18 crepes (1 point per crepe)
1 cup all-purpose flour
1 1/2 cups buttermilk or skim milk
1 egg, slightly beaten (or 1/2 cup Eggbeaters)
1/4 teaspoon salt (optional)
Blend flour, milk, egg, and sat. Heat lightly oiled 6-inch skillet on
conventional range. Pour 2 tablespoons batter in the skillet; cook until golden
brown on bottom. Turn over. Brown other side. Repeat with remaining batter. Use
in one of the following crepe recipes.
Note: leftover crepes may be frozen between 2 layers of wax paper.
Per serving: 31 calories, 25 mg sodium, 15 mg cholesterol
Apple Crepes
Serves 8 (1 point without crepe)
8 crepes (recipe above)
1/4 cup orange juice
1 teaspoons cornstarch
1/8 teaspoon ground allspice
2 cups unpeeled, chopped apples, cut into 1/4 inch pieces
2 tablespoons vanilla low fat yogurt
1/8 teaspoon orange extract
In a 1-quart casserole combine orange juice, cornstarch, and allspice. Stir in
apples; cover. Microwave on High 7 to 9 minutes or until apples are softened
and sauce thickened, stirring once or twice. Place 1 tablespoon mixture on each
crepe, and roll up around filling.
In a small bowl, combine yogurt and extract. Top each crepe with 3/4 teaspoon
mixture.
Per serving (without crepe:) 49 calories, 25 mg sodium, 15 mg cholesterol
Raspberry Cheese Crepes
Serves 8 (1 point for filling)
8 crepes (recipe above)
1 cup low fat cottage cheese
1/3 cup low sugar red raspberry jam
3/4 teaspoon vanilla
1/4 teaspoon cinnamon
1/8 teaspoon nutmeg
2 tablespoons low sugar raspberry jam
In a small mixing bowl, combine cottage cheese, 1/3 cup jam, vanilla, cinnamon,
and nutmeg. Microwave at 50% (Medium) 1 to 2 1/2 minutes or until mixture is
heated and jam dissolved., stirring once or twice. Place 1 1/2 tablespoons
filling on crepe; roll up around filling. Microwave remaining jam at High 45
seconds to 1 1/4 minutes or until melted. Drizzle 3/4 teaspoon over each crepe.
Per serving (without crepe:) 69 calories, 95 mg salt, 18 mg cholesterol
Mocha Crepes
Serves 8 (1 point for filling)
8 crepes (recipe above)
1 envelope (1-ounce) low calorie chocolate pudding mix
1 cup skim milk
1/2 cup water
1 1/2 teaspoon instant coffee granules
1/4 cup plus 8 teaspoons Fat Free or Low Fat Cool Whip
In a 1-quart casserole dish, bend pudding mix, milk, water, and coffee
granules. Microwave on High 3 to 7 minutes or until bubbly and slightly
thickened, stirring every 2 minutes with wire whip.
Place plastic wrap directly on pudding to avoid skin formation. Cool to room
temperature. Blend in 1/4 cup Cool Whip.
Place 2 tablespoons of pudding mixture on each crepe; roll up. Top each crepe
with 1 1/2 to 2 teaspoons pudding mixture and 1 teaspoon Cool Whip.
Per serving (without crepe): 78 calories, 43 mg sodium, 15 mg cholesterol
Mandarin
Orange Cake
You may think I forgot the liquid, but I didn't. The oranges supply all the
moisture needed.
Serves 9 (3 points per serving)
1/2 cup sugar
1 cup flour (unbleached if available)
1/4 cup egg substitute (equal to one egg)
1 can (11.oz.) mandarin oranges, drained
1 tsp baking soda
1/2 tsp salt (optional)
2 Tbsp. oil (canola)
1 tsp vanilla
preheat oven to 350 degrees. Mix all ingredients, mashing the oranges, and pour
into a 9 x 9 pan that has been sprayed with non-stick vegetable spray. Bake for
30 - 35 minutes. Prepare topping (below)
TOPPING
2 Tbsp. firmly packed brown sugar
2 tsp. skim milk
Combine sugar and milk. In the microwave, heat on high until mixture starts to
boil. Drizzle over cake as soon as you remove it from the oven.
Replace sugar with Pourable Splenda - this reduces the recipe to 2 points per
serving.
MIX THIS BY HAND - if you use the mixer, it makes the cake tough.
Orange
Jubilee
4 Servings (2 points)
l small can (6 ounces) frozen orange juice concentrate
2 1/4 cups skim milk
1/2 teaspoon vanilla
6 packets Equal sweetener
8 ice cubes
Dash of ground nutmeg or cinnamon (optional)
Process orange juice concentrate, milk, vanilla, and Equal in food processor or
blender until smooth. Add ice cubes and process again until smooth. Serve in
small glasses; sprinkle with nutmeg or cinnamon, if desired.
Makes 4 (6-ounce) servings
Nutrition Information per serving: 94 cal, 4 g. protein, l9 g. carb, 0 g. fat.,
2mg. chol., 49 mg sodium, Food exchanges: 1/2 milk, l fruit.
Orange
and Pineapple Crush
Serves 1 (2 points)
4 fresh pineapple slices
3/4 cup plus 2 Tbs. orange juice
1-3/4 cups diet lemon-lime soda pop
Chop the pineapple and process in a blender or food processor for a few seconds
until it is well crushed. Mix together the orange juice and lemon-lime soda.
Divide the crushed pineapple between 4 glasses and top with the juice mixture.
Serve chilled.
Per serving: calories 97, fat 0.1g, 1% calories from fat, cholesterol 0mg,
protein 0.9g, carbohydrates 24.8g, fiber 0.6g, sugar 23.2g, sodium 17mg,diet
Points: 2
Peach
Fruit Smoothie
Serves 2 (2.5 Points)
2 medium fresh peaches -- peel, pit, quarter
1 medium nectarine -- pit, quarter
1 cup orange juice
1/2 cup water
1/2 cup fresh strawberries
1 small kiwi fruit -- peeled
Place all ingredients in a blender. Process on high until creamy, about 1
minute. Serve immediately in chilled glasses. Garnish with fresh mint sprigs. 2
servings @ 151 calories, 0.8 gr. fat, 4.9 gr. fiber, 2.5 WW Points
Pineapple
Buttermilk Sherbet
This simple and delightful sherbet requires no special ice cream-making
equipment - just a fork. It has a tangy flavor and gives the illusion of rich
creaminess. The sherbet will keep, stored in an airtight container in the
freezer, for 1 to 2 weeks.
8 servings (2 points per serving if using sugar; 1 point per serving with
Splenda))
2 cups fat-free buttermilk (or regular buttermilk)
2 cups undrained canned crushed pineapple (20 ounce can)
2/3 cup sugar (or Splenda)
1. In a bowl, stir together the buttermilk, pineapple, and sugar until the
sugar has dissolved.
2. Cover the bowl with plastic wrap and place it in the freezer.
3. After about an hour, when the mixture has begun to harden, stir it with a
fork until it becomes slushy.
4. Cover and return to the freezer for another hour or two, until it is very
stiff but not frozen solid.
5. Stir it again with a fork and serve.
6. If the sherbet has frozen hard, remove it from the freezer to soften for
about 30 minutes before serving or whirl it in a food processor, scraping down
the sides several times, for about 2 minutes, until well blended and smooth.
(Place in a metal 9 x 13 cake pan to make it set up faster. Recipe is suitable
to use with strawberries or raspberries :)
Serving Size 1 serving
Calories 109 Cholesterol 2mg Sodium 65mg Potassium 171mg Total Carbohydrate
24.8g Dietary Fiber 0.5g Protein 2.3g
Pumpkin
Cake
Makes 16 servings (3.5 points per slice)
1 can (29 ounce) pumpkin puree
1 1/2 cups fat-free milk
3/4 cup fat-free dry milk (powdered milk)
6 egg whites (or 2/3 cup Eggbeaters)
3/4 cup sugar
1 1/2 teaspoon ground cinnamon
1 1/2 teaspoon ground allspice
1 package (9 ounces) yellow cake mix
1/3 cup packed brown sugar
1/4 cup butter
3/4 cup chopped walnuts (optional)
Preheat oven to 350 degrees. Coat a 13 x 9 baking dish with nonstick spray.
In a large bowl, using an electric mixer, beat pumpkin, milk, and dry milk
until smooth. Beat in eggs, sugar, cinnamon, and allspice. Pour into prepared
baking dish.
Pumpkin
Harvest Bars
16
Servings (3 Points each)
1 3/4 cup all purpose flour
2 tsp. baking powder
1 tsp. grated orange peel
1 tsp. ground cinnamon
1/2 tsp. salt
1/2 tsp. nutmeg
1/4 tsp. ground ginger
1/4 tsp. ground cloves
3/4 cup sugar
1/2 cup applesauce
1/2 cup solid pack pumpkin
1 egg
1 egg white
2 Tbsp. vegetable oil
1/2 cup raisins
Preheat oven to 350*F. Spray 9x13 inch baking pan with nonstick spray. In small
bowl, combine flour, baking powder, orange peel, cinnamon, salt, nutmeg, ginger
and cloves. In large bowl, combine sugar, applesauce, pumpkin, egg and egg
white, and oil. Add flour mixture to applesauce mixture; stir until well
blended. Stir in raisins. Spread in prepared pan. Bake 25 to 30 minutes or
until toothpick inserted in center comes out clean. Cool on wire rack 15
minutes then cut into 16 bars.
Serves 16
Strawberry
Daiquiri
Serves 1 (1 point)
2 cups frozen Strawberries, no sugar added
2 cups Diet Mountain Dew
2 tbs. Lemon Juice
2 tbs. Lime Juice
1 (4 serving size) pkg. Jell-O Sugar Free Strawberry Gelatin
In a blender, combine all ingredients. Process on HIGH for 15 seconds. Continue
to process on HIGH until smooth. Serves 2. One Serving (one cup) - 1 Point
Strawberry Milk
Shake
Serves 1(4 Points)
1/2 cup Strawberries
1 tbs. plus 1 tsp Instant Nonfat Dry Milk Powder
3 oz Vanilla Dietary Frozen Dessert
1/4 cup Skim Milk
1 tsp Sugar
In blender container combine berries and milk powder and process until berries
are crushed. Add remaining ingredients and process until smooth.
Strawberry
Pie with Meringue Crust
Serves 8 (2 points)
2 egg whites
1/8 tsp. cream of tartar
1/4 cup sugar
1 package (1.1 ounce) vanilla fat-free sugar-free instant pudding and pie
filling
1 cup skim milk
1 1/2 cups frozen (thawed) reduced-fat whipped topping
1 pint strawberries (2 cups), sliced
Heat oven to 275 degrees. Spray pie plate (9 x 1 1/4 inches) with nonstick
cooking spray. Beat egg whites and cream of tartar in medium bowl with electric
mixer until foamy. Beat in sugar, 1 tablespoon at a time; continue beating
until stiff and glossy. Do not underbeat. Spread mixture evenly on bottom and
halfway up sides of pie plate. Bake 40 minutes. Turn off oven; leave meringue
in oven with door closed 1 hour. Finish cooling meringue at room temperature.
Beat pudding and pie filling (dry) and milk about 45 seconds, using wire whisk.
Fold in 1 cup of the whipped topping. Layer half of the pudding mixture and
half of the strawberries in crust; repeat.
Cover loosely and refrigerate until firm, at least 1 hour but no longer than 8
hours. Run knife around edge to loosen crust. Top each serving with some of the
remaining 1/2 cup whipped topping. Cover and refrigerate any remaining pie.
Per serving: 85 calories, 2 g fat, 1 g cholesterol, 180 g sodium, 16 mg
carbohydrates, 1 g fiber, 2 g protein
FROM: Eat and Lose Weight (Betty Crocker)
Alternate pie crust idea:
Fat Free Pie Crust
Makes 1 9-inch crust (10 points for the entire crust)
(a reduced fat graham cracker crust is 16.5 points)
1 cup Grape Nuts cereal
1/4 cup apple juice concentrate (undiluted)
Preheat the oven to 350° F/180 deg F. Mix together the Grape Nuts and apple
juice concentrate. Pat into a thin layer on the bottom and sides of a 9"
pie pan. (Don't worry if there are some gaps.)
Bake for 8 minutes. Cool before filling.
Serving Size 1 9-inch crust Calories 542 Total Fat 1.7g Cholesterol 0mg Sodium
826mg Potassium 733mg Total Carbohydrate 126.8g Dietary Fiber 11.6g Protein
9.9g 2
From the table of the Physicians Committee for Responsible Medicine
Sweet
Potato Chocolate Cake
8 servings (3 points per serving)
Cooking Oil Spray
1 small sweet potato, peeled and cubed (3.5 points)
1/2 cup brown sugar (6 points)
2 egg whites (or 1/3 cup Eggbeaters) (1 point)
3/4 cup unsweetened cocoa powder (3 points)
1/4 cup nonfat plain yogurt (.5 points)
1 cup all purpose flour (9 points)
1 teaspoon baking powder (0 points)
1/2 tsp. baking soda (0 points)
1/4 tsp. salt (0 points)
Preheat oven to 350 degrees. Lightly coat an 8 x 8 pan with cooking spray.
In a small saucepan, cover sweet potato with water and bring to a boil. Remove
potato, puree and measure out 1 cup. (Discard the rest of the sweet potato or
save for another use.)
Combine sweet potato with brown sugar, egg whites, and cocoa, and beat for 3
minutes or until combined and fluffy. Beat in nonfat yogurt until incorporated.
Sift together flour, baking powder, baking soda, and salt, and mix into other
ingredients until just combined. Pour into pan and bake for about 35 minutes or
until toothpick comes out clean.
141 calories per serving. 4.6 g protein, 29.8 g carbohydrates, 1.98 g fat, .266
mg cholesterol, 29 mg sodium
Tropical
Carrot Pineapple Squares
Makes 12 squares - 3 points each
1 1/4 cups all purpose flour
1/2 cup whole wheat flour
1 1/2 teaspoons baking soda
1 1/4 teaspoons cinnamon
3/4 teaspoon ground ginger
2 large carrots grated
1 (8 oz.) can crushed pineapple with juice
4 egg whites or 1/2 cup egg beaters
1/2 cup raisins
1/3 cup brown sugar (use light brown sugar if you can find it)
1/4 cup toasted slivered almonds, chopped walnuts or pecans
Preheat oven to 350. Spray a 13 x 9 pan with cooking spray. Whisk the all
purpose and whole wheat flours, baking soda, cinnamon and ginger in a medium
bowl. In a large bowl mix together the carrots, pineapple with juice, egg
whites, raisins, brown sugar and nuts. Add the flour mixture to the carrot
mixture; stir only until dry ingredients are moistened. The batter will be
thick. Do not over mix. Spread the batter evenly into the pan. Bake until
golden and toothpick comes out clean (20 -25 minutes). Cool slightly before
cutting into 12 pieces. Serve warm or room temperature.
Valentine
Party Salad
6 servings (3 points per serving)
1 (4 serving) package JELL-O sugar free cherry gelatin
2 c. fat free cottage cheese
1 c. (one 8 ounce can) crushed pineapple, packed in fruit juice, drained
1/2 c. (1 ounce) miniature marshmallows
2 Tbsp. (1/2 ounce) chopped pecans
6 maraschino cherries, quartered
3/4 c. Cool Whip Free
In a medium bowl, combine dry gelatin and cottage cheese. Fold in pineapple,
marshmallows, pecans, and maraschino cherries. Add Cool whip Free. Mix gently
to combine. Cover and refrigerate for at least 30 minutes. Gently stir again
just before serving. Serves 6 (2/3 cup) Each serving equals
138 Calories 2 gm Fat 11 gm Protein 19 gm Carbohydrate 325 mg Sodium 39 mg
Calcium 0 gm Fiber
Warm
Chocolate Bread Pudding
Makes 2 servings (4 points per serving)
1 c firm textured white bread cubes (about 1 1/4 slices)
2 T miniature chocolate chips
2 T sugar
1/3 c skim milk
3 T egg substitute (or use one egg)
1/2 t finely shredded orange peel
1/4 t vanilla
Sifted powdered sugar or nonfat whipped topping
Preheat oven to 350 degrees F. Spray two 6 ounce individual soufflé or custard
cups with nonstick cooking spray. Divide the bread cubes between the cups.
Combine chocolate, sugar and milk in a small saucepan. Stir over low heat until
chocolate melts; remove from heat. Beat smooth with whisk if necessary. Place
the egg substitute in a small bowl and gradually whisk in chocolate mixture.
Add the orange peel and vanilla. Pour mixture evenly over the bread cubes in
the cups. Press lightly with back of spoon to be sure all cubes are moistened.
If desired, you can cover and chill mixture at this point for 1 or 2 hours
before baking. Bake for 15 to 20 minutes or until the tops appear firm and a
knife inserted near the centers comes out clean. Cool about 10 minutes, serve warm.
Top with powdered sugar or whipped topping if desired. Makes 2 servings. 4
points each
Nutritional information: 163 calories, 4 gr fat, 5 gr protein, 29 gr
carbohydrates, 125 mg sodium, no fiber
CONTRIBUTED BY OTHERS
DBK1217
My
Mom passed down her recipe for the best creamy rice pudding years ago. Since
starting WW, I have I decided to try to lighten it up. I think I've perfected
it so Mom would have been proud for me to share. Here goes..
MOM'S CREAMY
RICE PUDDING
1/2cup
medium-grain rice (such as "River" brand
pinch of salt
6 cups super" skim milk (divided use)
1/2 cup egg substitute
1/2 cup Splenda sugar-substitute
1 Tbls. pure vanilla extract
In a large saucepan, heat the rice, salt and 5 cups of the milk over medium
heat to boiling, stirring frequently. If the rice sticks to the bottm of the
pan too much, reduce the heat slightly. When the mixture comes to a boil,
reduce the heat to LOW, cover and simmer for 45 minutes. You no longer have to
stir. Meanwhile, in a medium bowl, mix together the egg substitute and the
Splenda. When the rice is done, slowly whisk about 2 cups of the hot rice
mixture into the egg mixture, then return it all to the saucepan. Cook,
stirring constantly, over MEDIUM heat just to the boiling point. Remove from
heat and stir in vanilla. Pour into a heat-proof bowl, cover the surface with
plastic wrap. Cool and refrigerate.
I figured 17.2 points for the whole recipe or about 3 points per 1-cup serving.
Hope you'll try it and will like it. Mom would be happy if you do.
Donna
Chocolatefilled
I fixed this for supper tonight and thought I would share
the recipe.
BBQ CHICKEN
HASH-
COOKING LIGHT-JAN.-FEB. 2003
1 1/2 tablespoons olive oil
1 cup chopped onion
1/2 cup chopped celery
1/2 cup chopped green pepper
1/2 cup chopped carrot
4 cups chopped roasted skinless, boneless chicken breasts[about 4 breasts]
3 1/2 cups frozen hash browns
3/4 cup water
1/2 cup barbecue sauce
1 teaspoon ground cumin
1 teaspoon chili powder
1/2 teaspoon minced garlic
1/4 teaspoon salt
1 cup [4 ounces] shredded reduced-fat sharp cheddar cheese
1 jalapeno pepper, seeded and minced.
1. Preheat oven to 375.
2. Heat oil in a large cast-iron or heavy skillet over high heat. Add onion,
celery, bell pepper, and carrot; saute 1 1/2 minutes. Add chicken and the next
7 ingredients [chicken through salt]; bring to a boil. Reduce heat, and simmer
for 2 minutes.
Bake at 375 for 10 minutes. Sprinkle with cheese and jalapeno; bake an
additional 5 minutes or until cheese melts.
6 servings [ 1 cup]= 6 points
279 calories, fat-9.3 g- protein 25.1g, carb 23.9 g; fiber 1.9 g. chol 59mg;
iron 1.4 mg. sodium 816 mg; calc 212 mg.
Sandy
From Sandieswanke
Here's the recipe for the Blueberry Squares:
1 package angel food cake mix-about 14 1/2 oz.
22 oz. light fruit pie filling, blueberry
Preheat oven to 350.
Combine angel food cake mix with blueberry pie filling. Pour batter into an
ungreased, 9 X 13 baking dish; bake for 30 minutes. Cool and cut into 24
pieces.
Serves-24
Points per serving –2
From SueDesigns
I was in the mood for something chocolate last night and I
came up with this desert for a mere 4 points.
Black Forest
Cupcakes
WW chocolate muffin 3pts
1/3 Cup of Musselman Sugar Free Cherry pie filling which is 1 pt
a dollop of FF cool whip on the top
Take muffin out of paper, split add 1/2 of the cherry pie filling, put back top
of muffin add remaining cherry pie filling and add a dollop of ff cool whip.
Just 4 pts! Enjoy!!!
From Reallymine:
Chicken
in a Crockpot
1 chicken (I cooked a 9 pounder)
spray olive oil
Lawry's seasoned salt -no substitutes
Aluminum foil
Clean chicken inside and out. Spray with olive oil spray. Sprinkle with
Lawry's. Spray inside of crock with pam.
Note: Do not put any water in the crock
Roll some wads of aluminum foil into balls and put them in the bottom of the
crock. The chicken is going to sit on these.
Put chicken back side down in crock on top of aluminum balls.
Cook on High (will not come out the same on low), 4-6 hours.
From Punkin60
I made the cinnamon pumpkin muffins and brought them to
work. They are very moist, smell wonderful, and everyone is devouring them! I
had to hide one for myself!
Cinnamon
Pumpkin Muffins
1 yellow cake mix
1 can pumpkin
1/2 cup water
3/4 cup cinnamon chips
makes 24 muffin/cupcakes. 350 degrees for 18-20 minutes.
2 pts each
Honk Honk
Becky
From Mrseasha
Very very filling and you figure 8" x 8" dish, 6
servings....not a bad portion size atall!
Crazy Pizza
6 servings 4 points per serving
8 oz. lean ground turkey
1/2 cup sliced mushrooms (1 2.5 oz. jar, drained)
1/2 cup chopped green bell pepper
1/2 cup chopped onion
1/3 cup sliced ripe olives
1 15 oz. can Hunt's Tomato Sauce
1 Tbs. sugar
1 tsp. Italian Seasoning
1 can Pillsbury refridgerated buttermilk biscuits
1/3 cup reduced fat cheddar cheese, shredded
1/3 cup reduced fat mozzarella cheese, shredded
Preheat oven to 350 degrees F. Spray an 8 x 8 inch baking dish with olive
flavored cooking
spray. In a large skillet sprayed with olive flavored cooking spray, brown
meat. Add
mushrooms, green pepper, onion and olives. Mix well to combine. Stir in tomato
sauce,
sugar and Italian Seasoning. Remove skillet from heat. Separate biscuits and
cut each
biscuit into 4 pieces. Gently stir biscuit pieces into meat mixture. Pour
mixture into
prepared baking dish. Bake 20 minutes.
Remove from oven and sprinkle shredded cheeses evenly over the top. Continue
baking
until cheese melts, about 10 minutes. Place baking dish on wire rack and let
set for 5
minutes before cutting.
From Clancie52
Easy
Enchilada Casserole
12 sevings
4 points each
1# ground turkey breast
1 cup chopped oniion
2 cloves garlic: finely chopped
1-16oz jar thick & chunky salsa
1-16oz can FF refired beans
1-10oz can enchilada sauce
1/2 cup sliced olives
10 (6inch) corn tortilas sliced in half (divided)
2 cups (8oz) shredded light mild cheddar chesse
Cook turkey, onion and garlic in large skillet. Stir in salsa, beans, enchilada
sauce and olivers. Bring to a boil, reduce heat to low, cook stirring often ,
for 5 to 6 minutes.
Layer half of corn tortilas on bottom of greased 13x9 baking dish. Cover with
half the meat sauce and half the cheese, repeat layers. Bake covered at 375*
for 20 minutes. Remove cover and bake additional 5 minutes or until bubbly and
cheese is melted. Sprinkle with green onion if wish or add spoonful of FF sour
cream but add the points for the sour cream.
From: lwbuchholz
Cheeseburger
Pie
Servings| 6
Points| 4
total points |24
Ingredients
( 12 ) 1/2 pound lean ground beef
( 0 ) 1 cup chopped onions
( 0 ) 1 cup chopped bell peppers
( 0 ) 2 cloves (or equivalent powder) garlic
( 4 ) 4 oz fat free grated cheese or slices
( 4.5 ) 1/2 cup reduced fat bisquick
( 1 ) 1/2 cup eggbeaters or equivalent egg whites
( 0 ) 1 tsp salt
( 0 ) 1 tsp pepper
( 2 ) 1 cup fat free milk
Instructions
In medium skillet, saute onion, bell pepper and garlic in pam. Add seasonings
to taste. When tender add meat and cook till cooked through. In a casserole
dish or pie plate, spray pam to cover and add meat mixture on bottom. Sprinkle
with salt and pepper, then top with cheese. In separate bowl, mix bisquick with
milk and stir until no longer lumpy, add eggs and stir. Pour liquid over meat
and cheese and put in preheated 400 degree oven. Cook for about 25 minutes or
until knife inserted in center comes our clean.
FromAZCRAZY
Pumpkin
Pancakes
Servings: 2
Points per serving: 3
1 cup lowfat Bisquik
3/4 cup canned pumpkin
1/2 tsp. vanilla
1/3 cup Splenda
1/2 tsp. cinnamon
1/4 tsp. allspice
2 egg whites
1/3 cup water.
Combine all dry ingredients and mix. Add remaining ingredients and mix just
until all is blended, don't overmix. Divide batter in hjalf. Cook pancakes on
pan coated with nonstick cooking spray. Serve with your choice of topping. This
makes 1 dinner plate size pancake per serving or 3 smaller ones.
(I found the batter to be quite thick, so I made the smaller pancakes and I
"spread" the batter out a bit on the pan.
Donna
From: Chocolatefilled
8oz. fat-free cream cheese, softened
1 2/3 oz. fat -free vanilla pudding mix,use two 0.8 oz. boxes
12 oz.fat-free evaporated milk
1 cup fat-free milk
1/2 tsp. vanilla extract
1 keebler 25%less -fat graham cracker ready pie crust
1 Tbsp. cornstarch
3 tsp. Splenda No Calorie Sweetener
1/4 cup water
1 cup sweetend frozen red raspberries
1.Cut cream cheese into small cubes and allow it to become very soft either by
letting it sit on the countertop or microwaving it for a few seconds.
2. Prepare both boxes of pudding mix using both milks. When pudding comes to a
full boil remove from heat and add cream cheese and vanilla. Blend with a whisk
until cream cheese is melted; pour into pie crust.
3. Place cornstarch, Splenda and water in a small saucepan; stir until mixed.
Add frozen raspberries. Heat over medium heat, stirring, until mixture is thick
and clear like jam. Very gently place spoonfuls of raspberry mixture on top of
pie. Smooth with the back of spoon into a large heart shape. Chill well and
slice into 8 pieces.
Serves-8
Points per serving-4
From: lwbucholz
Beef
Goulash
6 servings
5 points per serving
total points| 27
ingredients
( 12 ) 1/2 pound lean ground beef
( 0 ) 1 medium onion chopped
( 0 ) 3 or more stalks of celery chopped
( 0 ) 1 20 oz can stewed tomatoes
( 0 ) 2 cups of water
( 0 ) 1 16 oz can tomato sauce
( 3 ) 1 15 oz can corn ( frozen might be better as they add sugar to the canned
and each brand seems to have different nutrient values)
( 0 ) 1 1/2 TBSP worcestershire sauce
( 0 ) 1 tsp salt
( 0 ) 1 tsp pepper
( 0 ) seasoning to taste
( 12 ) 1 1/2 cup uncooked macaroni
Instructions
Cook and stir ground beef, onion and celery in 4 quart oven proof dutch oven
beef is brown: drain, stir in remaining ingredients. leave in dutch oven or put
into crock pot or other pot. I have an electric dutch oven. Cover and bake in
350 degree oven until liquid in absorbed and goulash is hot, about 40 minutes,
stir and serve. I came up with 1 1/2 cups per serving. You could add more veges
or make smaller servings for less points.
From Patvon
I'm sorry I didn't copy down who sent this recipe, was it
you Becky? But I tried it just because it intrigued me. Saltines and pudding?
Well!! It is delicious! It tastes like something very expensive from a 5 star
restaurant! My husband who is not a chocolate fan (strange huh?) Asked for
seconds. If you are having company, definitely serve this. They will never
believe it is "diet."
1 package ff/sf Chocolate instant pudding
2 cups low fat milk (1%)
30 saltines
8 oz. container Cool Whip lite
Cover bottom of rectangular baking dish ( 7" x 11" approx. size) with
15 saltines.
Combine 1/2 of the Cool Whip with all of the prepared pudding.
Spread 1/2 of the pudding mix over crackers.
Place remaining 15 saltines evenly over pudding.
Cover with remaining pudding mix, smooth out and top with remaining Cool Whip,
spreading smooth carefully.
Draw a knife or spatula blade gently over top to mark off 8 servings. Do not
cut all the way through at this time.
Cover with foil and refrigerate at least 4 hours. (The longer the better)
Cut into 8 servings = 4 points a serving
The magic part of this dessert is what happens to the saltines. They take on an
entirely different flavor - kind of like a napoleon. This is a dessert that
will fool everyone into thinking its really something very rich and elegant
restaurant
From Jeanninesamie
Here's another dip to add to your repertoire.
Pimento Dip
(no fat, no points)
4 oz jar pimentos, drained
1/2 cup tomato puree
4 t Hidden Valley Ranch Original Dressing, (dry from envelope)
1/4 cup wine vinegar
1/4 c mustard (not dry, regular or Dijon as you prefer)
2 t onion flakes (dry)
1 t parsley flakes
garlic powder to taste
sweetener equal to 2 t sugar
Mix in blender, chill and serve with veggies.
This is a beautiful pepper red color and quite tasty. For veggies I like to use
broccoli, cauliflower, domino sized pieces of sweet red, yellow & green
peppers, and baby carrots.
Enjoy! Tish!
From peacharini
SALMON-VEGGIE
BAKE
Serves 4 5 pts/serving
This is so easy to adjust to a single serving; buy a salmon steak and reduce
the rest of the ingredients. The salmon is sooo moist and the oranges give it a
great flavor.
1 pound fresh or frozen skinless salmon, orange roughy, cod, flounder or sea
bass fillets,
about 3/4 inches thick.
2 cups thinly sliced carrots (4)
2 cups fresh mushrooms
1/2 cup sliced green onions (4) - sweet onion slices will do.
2 tsp. finely shredded orange peel
2 tsp. snipped fresh oregano or 1/2 tsp. dried oregano, crushed
4 cloves garlic, halved
1/4 tsp salt
1/4 tsp black pepper
4 tsp. olive oil
Salt and pepper
2 medium oranges, thinly sliced
4 sprigs fresh oregano (optional)
1. Thaw fish, if frozen. Rinse and pat dry with paper towels. Cut into serving-size
pieces, if necessary. Set aside. In a small sauce pan cook carrots, covered in
a small amount of boiling water for 2 minutes. Drain and set aside. Tear off
four 24-inch pieces of wide heavy foil. Fold each in half to make 18x12-inch
pieces.
2. In a large bowl combine carrots, mushrooms, green onions, orange peel,
oregano, garlic, the 1/4 tsp. of salt and pepper; toss gently to combine.
3. Divide vegetables among the four pieces of foil placing them in the center
of the sheet. Place 1 piece of salmon on top of each portion of vegetables.
Drizzle 1 tsp. oil over each piece of fish. Sprinkle each lightly with
additional salt and pepper; top with orange slices and, if desired, a sprig of
oregano. Bring together two opposite edges of foil and seal with a double fold.
Fold remaining ends to completely enclose the food, allowing space for steam to
build. Place the foil packets in a single layer on a baking sheet.
4. Bake in a 350 degree oven about 30 minutes or until carrots are tender and
fish flakes easily when tested with a fork. Open slowly to allow steam to
escape.
Nutritional Info:
252 calories 10 grams of total fat (1 g. sat fat) 59 mg chol 393 mg sodium 18 g
carbs 4 g fiber 26 g protein
EXCHANGES: 2 vegetables, 1/2 fruit, 3 lean meat
From Benita
Garlic
Chicken Provencal Soup
course | soups
servings | 6
POINTS per serving | 4
Ingredients
4 piece Tyson Boneless, Skinless Chicken Breast(s)
1 medium onion(s)
28 oz canned diced tomatoes
1 cup Campbell's (U.S.) Healthy Request Chicken Broth
1 pound Green Giant Pasta Accents Garlic Pasta Sauce
Directions
1. Spray a Dutch Oven with PAM. Heat over medium heat until hot. Add chicken,
which has been diced small, and onion, which has been diced; cook 7 to 10
minutes or until chicken is browned, stirring occasionally.
2. Add tomatoes, water or chicken broth and frozen vegetables with pasta; mix
well. Bring to a boil. Reduce heat; simmer uncovered 10 minutes or until
chicken is no longer pink in center.
3. To serve, ladle soup into individual bowls. Garnish each serving with cheese
and parsley (not included with points).
Special Notes
Using 4 - 2 cup servings, points are 7. Using 6 - 1 1/2 cup servings points are
4
From
grannyofme
A big bowl
of hot soup for those snowed under:
Split Pea
Soup (Tweaked from
WW Simply the Best Cookbook pg. 38)
1 lb. green split peas, picked over, rinsed and drained. 10 points
4 cans vegetable broth
5 oz. 96%FF ham cubed 6 points
1 med. onion
2 cups carrots, diced 2
1/2 t. dried marjoram
1/4 t. freshly ground black pepper
onion salt to taste
salt to taste
1/4 t. grated nutmeg
2 Bay leaves several dashes tabasco sauce
1T Fresh Lemon juice (save for after pureeing)
In crockpot put all ingredients in except for lemon juice. Cook on high if
possible 3-4 hours, then low for another 4. If not, allow 8-10 hours for this
to get done. Remove bay leaves. With a
measuring cup, transfer to blender a puree for just a few seconds. Return to
crockpot, add lemon juice. This should measure out at 9 cups. 18 total points
divided by nine = 2 points per cup. Enjoy
Drinking Water Really is the Key to Weight Loss
by Maia Appleby
Don’t roll your eyes! The potion for losing that excess body fat is all around you. It covers two thirds of the planet. If you eat right and exercise at the intensity, frequency and duration proper for you, but still can’t get rid of a little paunch here and there, you’re probably just not drinking enough water.
No need to get defensive. You’re actually quite normal. Most people don’t drink enough water. Most people are also carrying around a few more pounds than they would be if they did drink enough water. If you can’t seem to get that weight off, try drowning your sorrows in nature’s magical weight-loss mineral. It works, and here’s why:
“What on Earth is 'metabolism', anyway?” People use the term all the time, but ask them what it means and you’ll get all kinds of answers. Merriam Webster defines it as, “The process by which a substance is handled in the body.” A little vague, but that’s really all it means.
There are many forms of metabolism going on in your body right now, but the one everyone is talking about it the metabolism of fat. This is actually something that the liver does when it converts stored fat to energy. The liver has other functions, but this is one of its main jobs. Unfortunately, another of the liver’s duties is to pick up the slack for the kidneys, which need plenty of water to work properly. If the kidneys are water-deprived, the liver has to do their work along with its own, lowering its total productivity. It then can’t metabolize fat as quickly or efficiently as it could when the kidneys were pulling their own weight. If you allow this to happen, not only are you being unfair to your liver, but you’re also setting yourself up to store fat. Do you want to be a fat-storer? If not, say this every day until you’re well-established in the water habit: “I’m a fat-burner, not a fat-storer!” Pound your fists on the table as you say it.
“I’ve tried it and I couldn’t stand it!” The problem is that, though many decide to increase their water intake, very few stick with it. It’s understandable. During the first few days of drinking more water than your body is accustomed to, you’re running to the bathroom constantly. This can be very discouraging, and it can certainly interfere with an otherwise normal day at work. It seems that the water is coming out just as fast as it’s going in, and many people decide that their new hydration habit is fruitless.
Do take heart, though. What is really happening is that your body is flushing itself of the water it has been storing throughout all those years of “survival mode”. It takes a while, but this is a beautiful thing happening to you. As you continue to give your body all the water it could ask for, it gets rid of what it doesn’t need. It gets rid of the water it was holding onto in your ankles and your hips and thighs, maybe even around your belly. You are excreting much more than you realize. Your body figures it doesn’t need to save these stores anymore; it’s trusting that the water will keep coming, and if it does, eventually, the flushing (of both the body and the potty) will cease, allowing the human to return to a normal life. It’s true. This is called the “breakthrough point.”
One recent finding, as irresponsible as it may be, that caffeine increases the body’s fat-burning potential has many people loading up on coffee before going to the gym. This finding may hold some degree of truth in it, but caffeine is, in essence, a diuretic, and diuretics dehydrate. Caffeine may increase the heart rate, causing a few more calories to be burned, but this is at the expense of the muscles, which need water to function properly. This isn’t doing your heart any favors, either. It’s already working hard enough during your workout. Never mix caffeine and exercise. In fact, your best bet is to stay away from caffeine all together. It’s a big bully that pushes your friend water out of your system.
Water is the best beauty treatment You’ve heard this since high school, and it’s true. Water will do wonders for your looks! It flushes out impurities in your skin, leaving you with a clear, glowing complexion. It also makes your skin look younger. Skin that is becoming saggy, either due to aging or weight loss, plumps up very nicely when the skin cells are hydrated.
In addition, it improves muscle tone. You can lift weights until you’re blue in the face, but if your muscles are suffering from a drought, you won’t notice a pleasant difference in your appearance. Muscles that have all the water they need contract more easily, making your workout more effective, and you’ll look much nicer than if you had flabby muscles under sagging skin.
“Eight glasses a day? Are you kidding?!” It’s really not that much. Eight 8-ounce glasses amount to about two quarts of water. This is okay for the average person, but if you’re overweight, you should drink another eight ounces for every 25 pounds of excess weight you carry. You should also up this if you live in a hot climate or exercise very intensely.
This water consumption should be spread out throughout the day. It’s not healthy at all to drink too much water at one time. Try to pick three or four times a day when you can have a big glass of water, and then sip in between. Don’t let yourself get thirsty. If you feel thirsty, you’re already becoming dehydrated. Drink when you’re not thirsty yet.
Do you think water is yucky? Drinking other fluids will certainly help hydrate your body, but the extra calories, sugar, additives and whatever else aren’t what you need. Try a slice of lemon or lime in the glass, or if you really think you hate water, try a flavored water. Just make sure you read the labels. Remember that you’re going to be consuming a lot of this fluid.
It’s probably a good idea to stop drinking water a good three hours before you go to bed. You know why.
“How cold should it be?” This is debatable. Most experts lean toward cold water, because the stomach absorbs it more quickly. There is also some evidence that cold water might enhance fat burning.
On the other hand, warmer water is easier to drink in large quantities, and you might drink more of it without even realizing it. Do whatever suits you, here. Just drink it!
When you drink all the water you need, you will very quickly notice a decrease in your appetite, possibly even on the first day! If you're serious about becoming leaner and healthier, drinking water is an absolute must. If you're doing everything else right and atill not seeing results, this might just be the missing link.