Creamy Shrimp Dip ....................................................................................................................... 3
Creamy Taco Dip............................................................................................................................
3
Mock Sour Cream .......................................................................................................................... 3
Apple Country Chicken ................................................................................................................. 4
Baked Salsa Chicken ................................................................................................................... 4
Brown Rice.......................................................................................................................................
4
Brown Rice with Tuna and Peas.................................................................................................
5
Carrot Meat Loaf..............................................................................................................................
5
Cheese Pancakes ......................................................................................................................... 5
Chicken-Mozzarella Rolls............................................................................................................... 6
Countdown Casserole................................................................................................................... 6
Corn and Broccoli Bake ................................................................................................................. 7
Creamy Potato Soup ...................................................................................................................... 7
Creole Jambalaya .......................................................................................................................... 8
Crunchy Oven Fried Fish................................................................................................................ 8
Chicken Vegetable Stew................................................................................................................ 8
Favorite Beef Stew........................................................................................................................... 9
Fried Brown Rice with Chicken..................................................................................................... 9
Garlic Chicken
Ground Beef Stroganoff ............................................................................................................... 10
Hungarian Goulash Soup ........................................................................................................... 11
Loose Meat Sandwiches ............................................................................................................ 11
Low-Fat Broccoli Soup ................................................................................................................ 11
Mini-Meatloaf ................................................................................................................................. 12
No-Peek Oriental Foil Wrapped Chicken ................................................................................. 12
Omelet in an English Muffin ....................................................................................................... 13
Pasta with Beef, Broccoli and Tomatoes ................................................................................. 13
Pepper Steak in the Crock Pot ................................................................................................... 14
Pork Chops in
Seafood Lasagna ......................................................................................................................... 15
Vegetable Loaf .............................................................................................................................. 15
Vegetable Cheese Soup ............................................................................................................. 16
Amaretto Bread Pudding.............................................................................................................. 17
Angel Macaroons .......................................................................................................................... 17
Apple Betty ..................................................................................................................................... 17
Apple Yum....................................................................................................................................... 18
Butterscotch Bars ......................................................................................................................... 18
Caramel Apple Dessert .............................................................................................................. 18
Chocolate Mint Meringue Kisses .............................................................................................. 19
Cocoa Krispie Bars ...................................................................................................................... 19
Cranberry
Fat Free Pie Crust......................................................................................................................... 20
Flaky Apple Turnovers ................................................................................................................. 20
Georgia Peach Cobbler .............................................................................................................. 21
Lemon Chiffon Pie ....................................................................................................................... 21
Magic Layer Jell-o Dessert ......................................................................................................... 21
Milk Shake ...................................................................................................................................... 22
Monkey Bars .................................................................................................................................. 22
Quick Rice Pudding ..................................................................................................................... 23
Pina Colada Bread Pudding ...................................................................................................... 23
Strawberry Bavarian Pie .............................................................................................................. 24
Tofu Broccoli Strata....................................................................................................................... 25
Pineapple Stuffed Acorn Squash .............................................................................................. 25
RECIPES FROM OTHERS .................................................................... 27
- 40
Why Drinking Water is Important! .............................................................................................. 41
APPETIZERS
Creamy
Shrimp Dip
(0 points
for 1 tablespoon)
(8oz.) pkg. 1/3 less fat cream cheese (Neufchatel), softened
3 to 4 tablespoons skim milk
1 teaspoon salt free lemon herb seasoning
1 (4 1/4 oz.) can tiny shrimp drained
1 tablespoon sliced green onions
1 tablespoon chopped green bell pepper
In small bowl, combine cream cheese, milk, and lemon herb seasoning; beat until
smooth. Add shrimp, onions and bell pepper; mix well. Chill. Serve with fresh
vegetables or low fat crackers
Serving size: 1 tablespoon WW Points- 0 point per tablespoon Calories 20
Dietary Fiber 0 Sodium 50mg
Creamy Taco
Dip
(1 point)
2 8 oz packages Philadelphia Fat Free cream cheese
1 teaspoon Taco Seasoning
1 teaspoon dried parsley flakes
1 cup chunky salsa (your choice of mild, medium, hot)
1/3 cup (1 1/2 oz) shredded Kraft reduced fat cheddar cheese
1/3 cup ripe olives
Jalapeno peppers (if desired)
In a medium bowl, stir cream cheese with a spoon until soft. Stir in taco
seasoning, parsley flakes, and salsa. Add cheddar cheese and olives. Add
Jalapeno Peppers if desired. Mix well to combine. Cover and refrigerate at
least one hour.
Servings: 8 Serving Size: 1/3 cup Calories: 65 Fat Grams: 1 WW Points: 1
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
Apple
Country Chicken
4 servings (5 points per serving)
Ingredients:
2 to 1 teaspoon curry powder
1 golden delicious apple, cored and chopped
1 onion, finely chopped
1 tablespoon lemon juice
4 ounces mushrooms, sliced
1 teaspoon chicken bouillon granules
2 cups apple juice, or apple cider
1 1/2 pounds skinless boneless chicken thighs
1 tablespoon flour
2 tablespoons sliced green onions
low-fat sour cream, or yogurt (optional)
Instructions:
Place curry powder in a wide frying pan and stir over medium heat until
slightly darker in color. Add apple, onion, lemon juice, mushrooms, bullion and
1 1/2 cups apple juice. Increase heat to high and bring to a boil. Rinse
chicken and pat dry. Add to pan. Reduce heat, cover and simmer until meat near
bone is no longer pink (about 30 minutes). Transfer chicken to a platter and
keep warm. In small bowl, blend flour and remaining 1/2 cup apple juice. Gradually
add to sauce in pan, stirring constantly and cook until sauce is thickened.
Pour over chicken. Garnish with green onions and sour cream or yogurt. Serve
over rice.
Quantity:
Makes 4 servings 5 points per serving
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.)
Brown
Rice (Simple)
2 cups brown rice
3 cups water or broth
Place the rice and water into a medium-sized saucepan and bring to a boil.
Reduce the heat to simmer, cover, and let cook for 35 to 40 minutes or until
tender.
Makes 6 ½ cup servings. 2 points per serving.
Per serving: 110 calories, 1 g fat, 22 g carbohydrate, 2 grams protein.
Brown
Rice and Tuna with Peas
Serves 4 5 points per
serving
7 oz. brown rice
6 oz.- drained water packed canned tuna
1/2 cup thawed frozen green peas
1/2 cup sliced scallions
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped fresh parsley
1 tbs.. fresh lemon juice
Freshly ground black pepper, to taste
Cook rice according to pkg. directions; keep warm. Meanwhile, in med. bowl,
flake tuna with fork. Stir in peas, scallions, bell pepper, parsley, juice and
black pepper. Add hot rice to tuna mixture; toss to combine. Let stand 5 min.
to blend flavors. Toss again and serve.
4 Servings Serving (2 cups) provides: Per serving: 263 calories, 2 g Total Fat,
0 g Saturated fat, 18 mg. Cholesterol, 180 mg Sodium, 43 g Total Carbohydrates,
3 mg Dietary Fiber, 18 g Protein, 36 mg Calcium
Carrot Meat
Loaf
Makes 6 servings 5 points per serving
1 pound lean ground beef
2 large carrots, shredded (about 1 1/2 cups)
1 medium onion, chopped fine
1/2 cup cornflake crumbs
1/2 cup skim milk
1 egg
1 teaspoon Worcestershire sauce
1 teaspoon salt
1/2 teaspoon pepper
Preheat oven to 350 degrees. In a large bowl, combine all ingredients until
well blended. Place in a 8 x 4-inch loaf pan; bake 50 minutes to 60 minutes or
until done. Drain off fat; let stand 10 minutes. Remove from pan and slice.
Makes 6 servings.
Per serving: 261 calories, 21 g protein, 15 g fat, 112 mg cholesterol, 9 grams
carbohydrates, 505 mg sodium, 1 g fiber.
Make ahead, divide into servings, freeze individually and take for lunch!
FROM: Fat-Burning Foods Cookbook
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
Chicken-Mozzarella Rolls
Serves 4 (4 points per serving)
Ingredients
1/2 cup shredded low-fat mozzarella cheese
1 2-1/2-ounce jar sliced mushrooms, drained
1/4 cup plain low-fat yogurt
1 tablespoon snipped chives
1 tablespoon snipped parsley
1 tablespoon chopped pimiento
4 small boneless skinless chicken breast halves (12 ounces total)
1 tablespoon fine dry bread crumbs
1/8 teaspoon paprika
1 tablespoon plain low-fat yogurt
Directions
For filling, in a small bowl combine cheese, mushrooms, the 1/4 cup yogurt,
chives, parsley, and pimiento.
Place one chicken breast half, boned side up, between two pieces of clear
plastic wrap. Working from the center to the edges, pound lightly with a meat
mallet to 1/8-inch thickness. Remove plastic wrap. Repeat with remaining
chicken. Sprinkle lightly with salt and pepper.
Spread some of the filling on each chicken breast half. Fold in the sides and
roll up. Arrange rolls seam side down in a 2-quart square baking dish.
Combine bread crumbs and paprika. Brush chicken with the 1 tablespoon yogurt;
sprinkle with crumb mixture. Bake in a 350 º oven for 20 to 25 minutes or until
chicken is tender and no longer pink. Makes 4 servings.
Serving Size 4
Nutrition Facts (per Serving): 205 calories 4 g carbohydrates 82 mg cholesterol
6 g fat 298 mg sodium 32 g protein
Chicken
Vegetable Stew
Make it quick in the microwave!
Serves 6 6 points per serving
2 pounds boneless skinless chicken thighs or breasts
1 1/2 cup carrots, cut into 1/2 inch chunks
2 cups fresh spinach, shredded
1 (14.5 ounce) can diced tomatoes in juice
1 cup dry lentils
1/2 cup low-fat chicken broth
1 tsp. dried Italian herbs
1 tsp. crushed fennel seed
8 garlic cloves, peeled and sliced
Salt and pepper to taste
Parsley sprigs for garnish
Place all ingredients in large microwave-safe bowl. Stir to combine. Cover;
microwave on high power 25 minutes, or until chicken and vegetables are done.
Add more broth if mixture appears dry. Garnish with parsley.
Per serving: (using thighs): 330 calories, 41 g protein, 27 g carbohydrates,
6.7 g fat, 6 g fiber, 353 mg sodium.
Corn
'n' Broccoli Bake
(2 Points) Serves 6
1 can (16 ounces) cream style corn
1 package (10 ounces) frozen chopped broccoli, thawed
1/2 cup crushed saltines (fat-free), divided
1 egg, beaten
1 Tbsp. dried minced onion
Dash pepper
2 Tbsp. butter or margarine, melted (reduced-fat)
In a bowl, combine the corn, broccoli, 1/4 cup of saltines, egg, onion and
pepper. Place in a greased 1 1/2 quart baking dish. Combine the butter and
remaining saltines; sprinkle over top. Cover and bake at 350° for 45 minutes.
Yield: 6 servings.
Countdown
Casserole
(5 Points) Serves 6
1/2 tsp. olive oil
4 c frozen hash browns, thawed
2 c ground chicken breast, skinless, cooked
3/4 c fat-free milk
1/2 c onions, chopped
1/2 tsp. salt
1/2 c bell peppers, chopped
1/4 tsp. black pepper
3 c canned corn, drained
1/2 c low-fat cheddar cheese, shredded
Preheat oven to 375. Prepare a 2-quart casserole dish with cooking spray; set
aside. In a skillet, heat oil over medium heat. Add chicken, onions, and bell
peppers. Cook until chicken is longer pink and vegetables are tender. Stir in
corn, hash browns, milk, salt, and black pepper. Bake, covered, for 30 minutes
or until heated through. Top with cheddar cheese. Bake for three minutes more,
or until cheese has melted.
Nutritional Analysis per serving (6 servings total) Calories, 289,, Total
Fat, 3 g, Cholesterol, 48 mg, Protein, 24 g, , Sodium, 658 mg Carbohydrates,
32 g, , Fiber, 3.6 g
Creamy
Potato Soup
1 Point Per
Serving serving size 1 cup
2 large baking potatoes, peeled and cut into bite-sized chunks (6 points)
6 cups of fat free chicken or veggie stock (0 points)
1/2 cup fat free half-and-half (1 point) OR 1/2 cup skim milk and 1/4 cup fat
free sour cream (2 points)
1/2 cup chopped onion (0 points)
Optional spices: salt, pepper, thyme, marjoram, basil
Bring 6 cups of stock to a boil. Add the chopped onion and potato. Lower the
heat. Add spices (I prefer a generous amount of ALL the spices I listed,
including salt!). Let the soup simmer (uncovered) until potatoes are tender -
about 20 min. Turn off heat. Spoon 1/2 the mixture into a blender (about half
the potatoes and stock.) Puree until liquefied. Return the "creamy"
soup to the pot with the remaining stock, onion and potato chunks. Stir until
it's thoroughly integrated. Add the fat free creamer OR milk and sour cream.
Stir.
Can serve this with (fake) bacon bits, homemade low-fat croutons, a sprinkle of
cheese or a small scoop of fat free sour cream. They add one to two extra
points.
Creole
Jambalaya (Slow Cooker)
Serves 8 5 points per serving
1 cup chopped onion
1 cup green bell pepper, chopped
1 cup chopped celery
3 cloves finely chopped garlic
1 (28 oz.) can undrained diced tomatoes
2 cups fully cooked smoked sausage, copped
1/2 tsp. parsley flakes
1/2 tsp. Salt
1/4 tsp. dried thyme leaves
1/4 tsp. red pepper sauce
3/4 lb. uncooked peeled deveined med. shrimp, thawed if frozen
4 cups hot cooked rice
Mix all ingredients except shrimp and rice in 3 1/2-6 qt. slow cooker. Cover
and cook on low 7-8 hrs. or until vegetables are tender. Stir in shrimp. Cover
and cook on low about 30 min. or until shrimp are pink and firm. Serve with
rice.
Per serving: cal 245, fat 10g, sat fat 4g, chol 60mg, sod 700mg, carb 30g, fib
2g, prot 11g
Crunchy
Oven Fried Fish
(3 Pts) 4 servings
1 lb cod fillets
1/4 cup All-purpose flour
1/4 teaspoon Salt
1/4 teaspoon Lemon pepper
1 Egg white
1/4 cup Dry bread crumbs
1/4 cup Cornmeal
1 1/2 teaspoon lemon peel -- grated
1/2 teaspoon Basil
Cut fish into serving-size pieces. In a shallow dish combine flour, salt and
lemon pepper and set aside. Beat egg white until frothy and set aside. Combine
breadcrumbs, cornmeal, lemon peel and basil. Dip one side only of fish fillets
into flour mixture, shaking off excess. Dip into egg white, then coat with
breadcrumbs. Spray a shallow baking pan with nonstick cooking spray. Place
fillets in baking pan coating side up, tucking under any thin edges. Bake in a
450 degree oven 6 - 12 minutes or until fish flakes easily with a fork.
Nutrition: 165 calories; 1 gram fat; 22 mg cholesterol; 319 mg sodium; 18 grams
carbohydrates
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
Favorite
Beef Stew
(Lowfat-Crockpot) – 7 Points per serving
Serves 6
3 carrots, cut lengthwise into halves, then cut into 1" pieces.
3 ribs celery, cut into 1" pieces. 2 large potatoes, peeled and cut into
1/2" pieces.
1 1/2 cups chopped onions
3 cloves garlic, chopped
1 bay leaf
1 1/2 tbs. Worcestershire sauce
3/4 tsp. dried thyme
3/4 tsp. dried basil leaves
1/2 tsp. black pepper
2 lb. lean beef stew meat, cut into 1" pieces.
1 can (14 1/2 oz.) diced tomatoes, undrained
1 can (14 1/2 oz.) reduced-sodium beef broth
1/4 cup all-purpose flour
1/2 cup cold water
Layer ingredients in slow cooker in the following order; carrots, celery, potatoes,
onions, garlic, bay leaf, Worcestershire sauce, thyme, basil, pepper, beef,
tomatoes with juice and broth. Cover and cook on low 8 to 9 hrs. Remove beef
and vegetables to large serving bowl; cover and keep warm. Remove and discard
bay leaf. Turn slow cooker to HIGH; cover. Mix flour and water in small bowl
until smooth. Add 1/2 cup cooking liquid, mix well. Stir flour mixture into
slow cooker. Cover and cook 15 min. or until thickened. Pour sauce over beef
and vegetables. Serve immediately.
Per serving: cal 364, fat 8g, prot 43g, carb 29g, chol 95mg, sod 279mg, fiber
3g
Fried
Brown Rice with Chicken
(4.5 Points) Serves 4
4 ounces boneless skinless chicken breast halves -- 1/2-inch cubes
2 tablespoons cooking sherry
2 tablespoons soy sauce, low sodium
1/8 teaspoon black pepper
1 tablespoon vegetable oil
1 clove garlic -- minced
1 medium onion -- chopped
2 cups cooked brown rice -- chilled
1 cup frozen peas
1/2 cup Egg Beaters
Stir together sherry, soy sauce, and pepper; set aside. Preheat wok or large
skillet over medium heat; spray with cooking spray. Cook Egg Beaters (lift and
tilt wok or skillet to form a thin layer; cook 2-3 minutes without stirring).
Cut eggs into bite size strips. Remove from wok. Reheat wok. Add oil. Stir-fry
garlic over high heat for 15 seconds. Add onions; stir-fry about 2 minutes or
until tender. Remove onion-garlic mixture from wok. Add chicken to wok;
stir-fry for about 3 minutes or until done. Add sauce, rice, and peas. Cook for
1-2 minutes or until heated through. Return eggs and cook, covered for 1
minute.
Calories: 230.1 Fat grams: 4.9 Fiber grams: 2.3 W/W Points: 4 ½
Garlic
Chicken Kiev
6 servings 4 points per serving
3 tablespoons reduced-fat margarine -- softened
1 tablespoon snipped fresh chives or parsley
1/8 teaspoon garlic powder
6 small skinless boneless chicken breast halves (about 3 pounds)
2 cups corn flakes -- crushed (about 1 cup)
2 tablespoons chopped fresh parsley
1/2 teaspoon paprika
1/4 cup buttermilk OR 1/4 cup skim milk
Mix margarine, chives and garlic powder; shape into rectangle, 3 × 2 inches.
Cover and freeze until firm, about 30 minutes.
Remove excess fat from chicken; flatten each chicken breast half to 1/4-inch
thickness between waxed paper or plastic wrap.
Heat oven to 425º. Cut margarine mixture crosswise into 6 pieces. Place 1 piece
on center of each chicken breast. Fold long sides over margarine; fold up ends
and secure with wooden pick.
Mix corn flakes, parsley and paprika. Dip chicken into buttermilk; lightly and
evenly coat with corn flake mixture. Place chicken breasts, seam sides down, in
square pan, 9 × 9 × 2 inches, sprayed with nonstick cooking spray.
Bake uncovered until chicken is done, about 35 minutes.
Microwave Directions: Prepare chicken as directed. Arrange coated chicken
breasts, seam sides down, on microwavable rack in microwavable dish. Microwave
uncovered on High 4 minutes; rotate dish 1/2 turn. Microwave until chicken is
done, 4 to 6 minutes longer. Let stand uncovered 5 minutes.
Serves 6 -- 4 Weight Watcher points per serving.
This recipe
is wonderfully easy! You can make it the night before, store in the
refrigerator, and cook it all the next day while you are at work, coming home
to a hot meal!
8
servings (5 points per serving)
2 lbs exra
lean ground beef (or ground turkey)
2 medium
onions, chopped
2 cloves
garlic, minced
1 (4 ounce)
can sliced mushrooms, drained
1 1/2
teaspoons salt
1/4 teaspoon
pepper
1 cup beef
bouillon or consomme
3
tablespoons tomato paste
2
tablespoons flour
3/4 cup light sour cream, mixed with the
flour
1. Brown ground beef in large skillet; add
onions, garlic and mushrooms.
2. Saute until onion is golden brown.
3. Put in Crock Pot with all remaining
ingredients except sour cream and flour.
4. Stir thoroughly.
5. Cover and cook on low 6-8 hours (or on High
3 hours).
6. Stir together sour cream and flour. Add to
crock pot 1 hour before serving.
7. Serve over hot noodles or rice. (Add points for these)
Serve with steamed broccoli or over boiled sliced cabbage – this adds no points.
(Bake in the oven for 1 hour at 350 instead of using the crock pot if you wish.)
Hungarian
Goulash Soup
(4 Points) Makes 4 servings
Although often thought of as a heavy stew, traditional goulash is actually a
rich, robust soup like this one. For a simple dinner, serve it with egg
noodles.
1 teaspoon vegetable oil
2 medium onions, chopped
10 ounces boneless lean beef loin or round, cut into 3/4" cubes
1 tablespoon all-purpose flour
2 cups low-sodium beef broth
2 tablespoons red wine vinegar
1 tablespoon paprika
1 bay leaf
1 medium carrot, cut into 3/4" chunks
5 ounces all-purpose potato, pared and cubed
In large pot or Dutch oven, heat oil; add onions. Cook over medium heat,
stirring frequently, 3-5 minutes, until onions are softened. Add beef; cook,
stirring frequently, 4-5 minutes, until browned on all sides and cooked
through. Sprinkle beef mixture with flour; cook, stirring constantly, 1 minute,
until evenly coated (do not burn). Add broth, vinegar, paprika, bay leaf and 1
cup water to beef mixture; bring liquid to a boil. Reduce heat to low; simmer,
covered, stirring occasionally, 1-1 1/2 hours, until beef is tender. Add carrot
and potato to beef mixture; simmer, stirring occasionally, 30 minutes, until
beef and vegetables are very tender. Remove and discard bay leaf. Divide evenly
among 4 bowls and serve.
SERVING (1 CUP) PROVIDES: 1/4 Fat, 1 Vegetable, 2 Proteins, 1/4 Bread, 20 Optional
Calories.
PER SERVING: 190 Calories, 6 g Total Fat, 2 g Saturated Fat, 42 mg Cholesterol,
90 mg Sodium, 15 g Total Carbohydrate, 2 g Dietary Fiber, 20 g Protein, 27 mg
Calcium Points: 4
Loose
Meat Sandwiches
In Iowa, you might call these Maid Rites!
4 Points Serve 12
32 ounces ground lean turkey or beef (90%)
1 1/2 cups finely chopped onion
2 cups Diet Coke
2 teaspoons meat seasoning
12 reduced calorie hamburger buns
In a large skillet sprayed with nonstick spray, brown meat & onion. Add
Diet Coke and meat seasoning. Mix well to combine. Lower heat and simmer for 15
minutes or until most of the liquid has evaporated., stirring occasionally. For
each sandwich, fill a bun with about 1/3 cup of mxture.
Serves 12. Serving size (1 sandwich) Per serving: 199 Cal, 7g Fat, 18g Pro, 16g
Carb, 232mg Sod, 3mg Chol, 1g Fiber Weight Watcher
Points: 4
Add pickles, tomatoes, and lettuce for 0 additional points. If you add cheese,
fat free or light, add the appropriate point.
Low-Fat
Broccoli Soup
(1.5 Points) 4 servings
2 cups chopped fresh or frozen broccoli
1/2 cup chopped onion
1 can (14 1/2 ounces) fat-free, low-sodium chicken broth (or vegetable bro)
2 Tbs. Cornstarch
1 can (12 ounces) evaporated skim milk
In a saucepan, combine broccoli, onion and broth; simmer for 10 - 15 minutes or
until vegetables area tender. Puree half of the mixture in a blender; rrturn to
the saucepan. In a small bowl, whisk cornstarch and 3 Tbsp of milk until
smooth. Gradually add remaining milk. Bring to a boil; boil and stir for 2
minutes. Yield: 4 servings.
*NOTE* I added a minced garlic clove when simmering broccoli, onion and water.
Also added salt and a bit of pepper as it was a little bland.
Mini
Meatloaf
Makes 4 servings 5 points per serving
1/2 cup ketchup
1 1/2 Tbsps. Dijon mustard
1 pound ground sirloin
3/4 cup finely chopped onion
1/4 cup seasoned bread crumbs
1/2 tsp. salt
1/2 teaspoon dried oregano
1/8 teaspoon ground pepper
1 large egg, beaten
Preheat oven to 400 degrees. Combine ketchup and mustard, stirring well with a
whisk. Reserve 2 1/2 tablespoons ketchup mixture. combine remaining ketchup
mustard mixture, beef, and next 6 ingredients (beef through egg) in a large
bowl, stirring to combine.
Divide beef mixture into 4 equal portions. Shape each portion into a 4 x 2 1/2
inch loaf, place loaves on a 9 x 12 inch jelly roll pan coated with cooking
spray.
Spread about 2 teaspoons reserved ketchup mixture evenly over each loaf. Bake
at 400 degrees for 25 minutes or until loaf is done.Yield: 4 servings.
255 calories, 7.9 g fat, 27.4 g. protein, .9 g fiber, 120 mg. cholesterol, 2.7
mg. iron, 944 mg sodium, 31 mg. calcium.
From: Cooking Light Magazine, Dec. Jan. 2003
No-Peek
Oriental Foil-Wrapped Chicken
3 Points Makes 4 servings
1 10-ounce pkg. frozen tiny whole carrots
4 skinless boneless chicken breast halves -- 1 pound total
1 4-ounce can whole mushrooms – drained
1 small red sweet pepper, cut in bite-size strips
3 tablespoons hoisin sauce
2 cloves garlic – minced
1 teaspoon grated ginger root
dash ground red pepper
1/4 cup sliced green onions
Hot cooked rice -- Optional
HEAT oven to 425 degrees F. Run carrots under cold water to thaw. Drain well.
Rinse chicken; pat dry. Place one chicken breast half in the center of an 18x12-inch
piece of heavy foil. Repeat with remaining chicken and three additional foil
pieces. Divide carrots, mushrooms, and sweet pepper strips evenly among foil
pieces. STIR together hoisin sauce, garlic, ginger, and ground red pepper.
Drizzle over chicken and vegetables. Bring up two opposite sides of foil and
seal with a double fold. Fold remaining ends to completely enclose the chicken
and vegetables, leaving space for steam to build. Repeat with each foil packet.
Place on a 15x10x1=inch baking pan. Bake for 30 minutes or till chicken is
tender and no longer pink.
TO SERVE, carefully open foil packets. Sprinkle with green onion. If desired,
serve over rice. Spoon some of the cooking juices over all. Makes 4 servings.
Nutrition facts per serving: 165 Cal, 3g Total Fat(1g Sat Fat), 59mg Choles,
675mg Sod, 9g Carbs, 3g Fiber, 24g Pro. Food Exchanges: 1 1/2 vegetable, 3
Meat.
Omelet
in an English Muffin
No need to stop at a fast-food restaurant on the way to work. Here's a
low-calorie low-fat version of the popular egg'n muffin sandwich. For variety,
replace the ham with cooked lean beef, chicken, or turkey breast. MAKES 5 EGG
MUFFINS (4 Points each)
½ cup fat-free egg substitute
¼ cup water
½ teaspoon dried basil
1/3 cup finely chopped fully cooked lean ham
¼ cup sliced green onions
¼ cup (1 ounce) shredded part-skim mozzarella cheese
1/3 cup nonfat ranch-style dressing
1 teaspoon prepared mustard
5 whole-wheat muffins, split and toasted
Spray an unheated large skillet with no-stick spray. Heat the skillet over
medium heat.
In a small bowl, beat together egg substitute, water, and basil. Stir in the
ham and onions.
Pour the egg mixture into the hot skillet and cook until it begins to set.
Using a large spoon, lift and turn the mixture so it cooks evenly. Continue
cooking until egg mixture is cooked thoroughly but still glossy and moist on
top. Remove the skillet from the heat and stir in the cheese. Set the mixture
aside.
In a small bowl, stir together the dressing and mustard. Spread the dressing mixture
onto English muffins halves. Spoon the egg mixture onto half of the English
muffins. Top with remaining English muffin halves.
TO STORE: Individually wrap each sandwich in freezer wrap and freeze until
ready to serve.
TO SERVE: Thaw overnight in the refrigerator. Remove the freezer wrap and wrap
each sandwich in foil. Bake at 350 degrees about 25 minutes or until heated
through.
OR vent the freezer wrap and heat each sandwich in a microwave oven on medium
power (50%) for about 1 minute. Rotate the sandwich a half-turn and heat on
medium ½ minute to 1 minute more.
Per serving: 190 calories, 2.5 g fat, 1.4 g fiber, 7.7 mg cholesterol, 632
mg. Sodium. Points: 4 per serving
(with ham)
From: Stop Dieting and Lose Weight Cookbook, Prevention Magazine.
Pasta With
Beef, Broccoli And Tomatoes
Yield: 6 Servings 5 points per serving
Ingredients
3/4 lb beef boneless sirloin steak
3 c uncooked radiatorre (nugget) pasta
1/2 tsp pepper
1 pkg fresh or frozen broccoli cuts; (6-cups)
2 tomatoes, diced, or 1 15-0z can diced tomatoes
1 cup beef broth
2 tblsp cornstarch
2 tblsp Worcestershire sauce
Instructions
Trim fat from beef. Cut beef into 1/4 -inch strips. Cook and drain pasta as
directed on package. While pasta is cooking, spray 12-inch skillet with cooking
spray; heat over medium-high heat. Add beef to skillet; sprinkle with pepper.
Cook 2 to 3 minutes, stirring frequently, until brown Stir in broccoli,
tomatoes and broth; reduce heat. Cover and simmer about 10 minutes, stirring
occasionally, until broccoli is crisp-tender. Mix cornstarch and Worcestershire
sauce; stir into beef mixture. Heat to boiling, stirring constantly. Boil and
stir 1 minute. Toss beef mixture and pasta.
Yield 6 servings.
Calories 270 (Calories from fat 30 g) Fat 3 g (Saturated 1 g): Cholesterol 30
mg,
Sodium 500 mg, Carbohydrate 44 g (Dietary Fiber 4 g): Protein 21 g
Diet Exchanges: 2 starch, 2 lean meat
1 1/2 pounds flank steak -- thinly sliced
1
large onion – slices
2 bell
peppers -- any color sliced
2
tablespoons soy sauce
2
tablespoons sesame oil
1
tablespoon brown sugar
3
cloves garlic – sliced
Spray 3, 1/2 qt. crock with vegetable spray. Put everything in the crock pot,
mix well. Cook on low 8-9 hours.
Per Serving:
269 Calories; 16g Fat; 23g Protein; 7g Carbohydrate; 1g Dietary Fiber; 58mg
Cholesterol; 424mg Sodium
Pork
Chops in Dijon Sauce
Makes 4 servings 6 points per serving
4 (6-ounce) bone-in center cut pork chops (about 3/4 " thick)
1/4 teaspoon salt
1/8 teaspoon pepper
2 teaspoons olive oil
1 1/2 cups chicken broth or dry white wine
1/3 cup honey
1/4 cup Dijon Mustard
Sprinkle pork with salt and pepper. Heat oil in a large nonstick skillet over
medium-high heat. Add pork chops, then cook 3 minutes per side or until
browned.* Remove pork from skillet, then cover to keep warm. To skillet, add
broth or wine, honey, and mustard. Bring to a boil and cook three minutes. Add
reserved pork shops, then reduce heat, and simmer 12 minutes, turning after 6 minutes.
Serve pork with sauce.
Makes 4 servings. 6 points per serving.
Per serving: 283 calories, 26 grams protein, 8 grams fat, 24 grams
carbohydrates, 70 milligrams cholesterol, 748 milligrams sodium, no fiber.
* You can use the George Foreman grill for this step if you like, omitting
olive oil.
Hint: When measuring sticky ingredients such as honey, coat the measuring cup
or spoon with cooking spray first.
Seafood
Lasagna
Mmmm...creamy seafood lasagna with a rich white sauce. Add broccoli just to give
some color (and sneak in those "Five A Day"). I also think spinach or
zucchini would also be a wonderful addition. YUMMY!!
12 servings (6 points per serving)
1/2 cup margarine or butter
3 cloves garlic, minced
1/2 cup flour
1/4– 1/2 teaspoon salt
1/4 teaspoon black pepper
2 cups milk
2 cups chicken broth
2 cups shredded mozzarella cheese
1/2 cup sliced scallions or regular onions
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
8 ounces uncooked lasagna noodles (9-10 noodles)
1 cup cream-style cottage cheese
1 (7 1/2 ounce) can crabmeat, drained
1 (4 1/2 ounce) can baby shrimp, drained
1/2 cup grated parmesan cheese
1. Heat margarine in 3-quart saucepan over low heat until melted; add garlic.
2. Stir in flour, salt, and pepper; cook, stirring constantly until bubbly.
3. Stir in milk and broth and heat to boiling, stirring constantly, 1 minute.
4. Stir in mozzarella, onions, basil, and oregano.
5. Cook over low heat, stirring constantly, until cheese is melted.
6. Spread 1/4 of the cheese sauce (about 1 c.) in 13x9-inch baking dish.
7. Top with 3 or 4 uncooked noodles.
8. Spread cottage cheese over noodles.
9. Repeat with 1/4 of cheese sauce, then 3 or 4 noodles.
10. Top with crabmeat, shrimp, 1/4 of cheese sauce, remaining noodles and
cheese sauce.
11. Sprinkle with parmesan cheese.
12. Bake, uncovered, in 350 degree oven until noodles are done, 35-40 minutes.
13. Let stand 10 minutes before serving.
1 serving = Calories 296 Total Fat 16.3g
Saturated Fat 6.2g Cholesterol 72mg Sodium 723mg Potassium 257mg Total
Carbohydrate 18.5g Dietary Fiber 0.3g 1% Protein 18.4g 37% Vitamin A 662mcg
Vegetable Loaf
Makes 4 servings, 1 point per serving
1 large carrot
1 rib celery
1/2 cup chopped broccoli
2 ounces green beans, cooked
1 tablespoon safflower oil
1 small onion, chopped
1 cup soft bread crumbs
1 egg
salt and pepper to taste
1/4 teaspoon nutmeg or ground ginger
Preheat oven to 350 degrees. Grease a shallow baking dish; set aside. Through
grinder or food processor, coarsely grind or chop carrot, celery, broccoli and
green beans. Heat oil in skillet over medium heat. Saute onion 3 minutes or
until tender. Add to chopped vegetables with remaining ingredients; shape into
loaf. Place in prepared dish. Bake 45 minutes, or until firm. Makes 4 servings.
Note: I omit the safflower oil and saute the onion in vegetable spray and a
little water... the first time I made it, I did not have broccoli on hand so I
doubled the green beans. (canned)
Per serving: 107 calories, 4 g protein, 5 g fat, 68 mg cholesterol, 11 g
carbohydrates, 92 mg sodium, 2 g fiber.
FROM: Fat-Burning Food Cookbook
Vegetable
Cheese Soup
(2 Pts) for 1 cup
16 ounces frozen cauliflower
16 ounces frozen broccoli
16 ounces frozen carrots
1 onion – diced
2 large potatoes -- diced & par boiled*
7 cups water
7 cubes chicken bouillon
1 pound light Velveeta cheese
In large kettle combine everything except the cheese. Cook on low heat for
30-40 minutes. Slowly add cubed cheese and stir until melted.
* Instead of potatoes you can use 1/2 package frozen hash brown potatoes
Yield: Approximately 14 -1 Cup Servings
DESSERTS
Amaretto
Bread Pudding
6 servings 4 points per
serving
3 cups broken French bread slices
Vegetable cooking spray
2 cups skim milk
1/3 cup firmly packed brown sugar
1/4 cup sliced almonds
1 tablespoon plus 1 1/2 teaspoons amaretto
1/4 teaspoon almond extract
3 eggs, beaten
Place the bread pieces in a 9-inch square baking pan that has been coated with
vegetable spray.
Combine skim milk and remaining ingredients, stirring well with a wire whisk.
Pour milk mixture over bread pieces.
Bake at 350 degrees for 50 minutes or until knife inserted in center come sout
clean. Serve warm.
Yield: 6 servings 4 points per serving
FROM: Cooking Light Cookbook 1989
Angel
Macaroons
2
Points Makes 30 cookies
1 boxed one-step angel food cake mix
1/2 cup water
1 1/2 tsp almond extract
1 cup flaked coconut
In mixing bowl, beat cake mix, water and extract on low speed for about 30
seconds. Scrape bowl, beat on medium for 1 minute. Fold in the coconut. Drop by
spoonful onto a parchment paper lined baking sheet. Bake at 350* for 10 to 12
minutes or till set. Remove paper with the cookies to a wire rack to cool.
Makes 2 1/2 dozen cookies at 2 points per cookie
Apple
Betty
This low-fat take on the traditional crumb-topped cake is a snap to make. It
can be easily halved - or even quartered, for solitary sumptuousness!
Makes 4 servings (Points per serving: 3)
4 apples, peeled, cored and sliced
4 slices reduced calorie whole wheat bread or multi-grain bread, lightly
toasted
2 tablespoons packed light brown sugar
1 teaspoon cinnamon
2 teaspoons reduced calorie margarine
1. Preheat the oven to 375 degreed F; spray a 1 1/2 quart shallow casserole
with nonstick cooking spray. Place half of the apples in the casserole.
2. In a food processor or blender, process the toast to coarse crumbs*.
Transfer to a small bowl; combine with the brown sugar and cinnamon. Sprinkle
half the mixture over the apples, then layer the remaining apples and crumb
mixture. Dot with the margarine; add 1/3 cup water. Bake until the top is
crispy and the fruit is bubbling, about 45 minutes.
Serve warm, topped with a scoop of FF Cool Whip!
Per serving: 175 calories, 2 g total fat, 0 g saturated fat, 0 mg cholesterol,
139 mg sodium, 41 g carbohydrates, 7 g dietary fiber, 3 g protein, 48 mg
calcium. Points per serving: 3
From the WW New Complete Cookbook
*If you don't have a blender, put a piece of toast between 2 sheets of wax
paper or plastic wrap. Tap with a hammer to make crumbs, or roll with a rolling
pin!
Apple
Yum
(4 PTS) Yield: 8 slices. 1 slice with
1/4 cup ice cream is a serving.
1/3 cup raisins
3 Tablespoons amaretto; or equal almond flavoring
3 cups Granny Smith apples; peeled and chopped
1/3 cup sugar
3 Tablespoons all-purpose flour
1/4 teaspoon ground cinnamon
8 sheets Phyllo dough; thawed
2 cups vanilla frozen yogurt
Combine raisins and amaretto (or almond flavoring) in a bowl. Microwave at High
1 1/2 minutes (be sure to use the equal flavoring for the amaretto not the same
amount); drain. Combine raisins, apple, sugar, flour, and cinnamon in bowl.
Toss well and set aside. Place 1 phyllo sheet on work surface (keep remaining
sheets covered); lightly coat with Pam. Add remaining sheets on top of each
other one at a time coating each with Pam in between. Cover with plastic wrap,
press to seal sheets together, throw away plastic. Spoon apple mixture along 1
long edge of phyllo leaving 2 inches all the way around. Fold over the short
edge to cover 2-3 inches of filling. Starting at the long end, roll up like a
jelly roll. Do not try to roll tightly, the juices need time to expand. Place
strudel, seam side down, on a jelly-roll coated pan sprayed with Pam. Cut small
slits in top of the dough. Bake at 350 for 35 minutes or until golden. Serve
warm with low fat ice cream or yogurt (included in count).
Per serving: 209 Calories (kcal); 3g Total Fat; (17% calories from fat); 3g
Protein; 31g Carbohydrate; 1mg Cholesterol; 125mg Sodium
Butterscotch
Bars
1 Bar = 2 points. Makes 18 bars
3 T. butter
1/2 c. firmly packed brown sugar
2 c. miniature marshmallows
4 c. Rice Krispies
2 c. Wheaties
Cooking Spray
Melt margarine in a large saucepan over medium heat. Add sugar; stir well. Add
marshmallows; cook until marshmallows melt, stirring constantly. Remove from
heat; stir in cereals. Press mixture into bottom of 13x9 baking pan coated with
cooking spray. Let cool at least 1 hour. Cut into 18 bars.
Caramel
Apple Dessert
(2
Points) Serves 6
6 (4 inch) Fat-Free Caramel Flavored Popcorn Cakes
1 medium Apple, cored, thinly sliced (golden or red delicious)
1.5 tbs. Fat-Free Caramel Flavored Sundae Syrup
1 tbs. Brown Sugar
1/2 tsp Cinnamon
Put popcorn cakes on baking sheet, top evenly with sliced apples. Drizzle syrup
evenly over apples. Combine sugar and cinnamon; sprinkle evenly over each
serving. Broil 3 minutes.
Serves 6.
One Serving - 2 Points
Chocolate
Mint Meringue Kisses
2 egg whites
1/3 cup sugar
1/2 cup semisweet chocolate mini-morsels
1/2 teaspoon peppermint extract
Beat eggs whites (at room temperature) in a large bowl at high speed of an
electric mixer 1 minute. Gradually add sugar, 1 tablespoon at a time, beating
until stiff peaks form and sugar dissolves (2 to 4 minutes.) Gently fold in
chocolate morsels and peppermint extract.
Drop by heaping teaspoonfuls onto cookie sheets lined with waxed paper. Bake at
300 degrees for 35 minutes. Cool slightly on cookie sheets; gently remove from
wax paper, and cool completely on wire racks.
Yield: 3 1/2 dozen cookies
4 cookies = 1 point
Cocoa
Crispy Bars
Makes 24 squares, 1 point per square :)
2 tablespoons unsalted butter
1 ounce unsweetened chocolate -- finely chopped
1 jar marshmallow cream -- 7 ounces (mine was 7 1/2)
2 tablespoons unsweetened cocoa powder
1 teaspoon vanilla
6 cups Rice Krispies®
Spray a 13 x 9 inch baking pan with nonstick spray. Melt the butter and
chocolate in a large saucepan over low heat. Add the marshmallow creme, cocoa,
and vanilla; stir until smooth. Remove from heat and add the cereal, stirring
until well-coated. Spread the mixture into the prepared pan. Spray your hands
with nonstick spray and press the batter down evenly. Let cool 10 minutes. Cut
into 24 squares.
Per WW, one square: Cal 69, 2 g fat, 3 mg cholesterol, 77 mg sodium, 13 g carb,
1 g fiber, 1 g protein, 3 mg Calcium
1 WW point
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 49mg
Total Carbohydrate 27.5g Dietary Fiber 0.7g
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
Flaky
Apple Turnovers
1.5 Points Per Serving Makes 20 servings
2 1/4 cs. peeled, chopped cooking apples (about 3/4 lb.)
1 1/2 tsps. lemon juice
1/4 c. sugar
1 tbsp. all-purpose flour
1/2 tsp. ground cinnamon
1/8 tsp. salt
1/8 tsp. ground nutmeg
10 sheets frozen phyllo pastry, thawed
vegetable cooking spray
Combine apple and lemon juice in a small bowl; toss gently. Add sugar, flour,
and next 3 ingredients; toss well and set aside. Spray 1 phyllo sheet at a time
with cooking spray, and cut each sheet lengthwise into 4 3 1/4 inch wide
strips. Stack 2 strips, 1 on top of the other. Spoon 1 heaping tbsp. apple
mixture onto 1 end of each strip, and spread to within 1 inch of end; fold the
left bottom corner over mixture, forming a triangle. Keep folding back and
forth into a triagle to end of strip. Repeat procedure with
remaining ingredients. Place the triangles, seamside down, on a baking sheet.
Lightly spray tops with cooking spray. Bake at 400º for 7 minutes or until golden.
Serve warm.
Makes 20 turnovers.
Georgia
Peach Cobbler
3-4 Points Per Serving* (See below)
1 (4 serving) pkg Jello sugar free vanilla (cook and serve) pudding
1 (4 serving) pkg Jello sugar free lemon jello
water
2 cups (one 16-oz can) peaches packed in juice (drain and reserve juice)
1 can (7.5oz) Pillsbury refrigerated buttermilk biscuits
1 tbsp Splenda
1/2 tsp nutmeg
2 tbsp chopped pecans
Preheat oven to 400º. Spray and 8x8 pan with Pam. In a medium saucepan, combine
dry pudding mix and dry gelatin mix. Add enough water to the reserved fruit
juice to make 1-1/3 cups liquid. Add liquid to dry pudding mixture. Mix gently
to combine. Stir in peaches. Cook over medium heat, stirring constantly, until
mixture thickens and starts to boil. Remove from heat. Pour hot peach mixture
into prepared 8x8 pan. Sprinkle pecans evenly
over hot peach mixture. Separate biscuits and cut each into 4 pieces. Evenly
drop biscuit pieces over top. Lightly spray biscuit pieces with
butter-flavored cooking spray. In a small bowl, combine Splenda and nutmeg.
Sprinkle this mixture evenly over top of the biscuit pieces. Bake 12-15 min or
until biscuits are golden brown. Allow to cool and serve warm or cold (we liked
it warm).
*6 servings = 3 pt each
*4 servings = 4.5 pt each
Lemon
Chiffon Pie
(3 points) Serves 8
1 lg. pkg. Sugar free/fat free Instant Vanilla Pudding
2 cups skim milk
1/2 container Crystal Lite Lemonade mix
8 oz. container FF Cool Whip
1 Reduced Fat Graham Cracker Crust
Mix pudding, milk and lemonade mix. Fold in 3/4 of the container of Cool Whip.
Fold until light and fluffy. Pour into reduced fat Graham Cracker
Crust or serve in a dish. (2 points per serving if served in a dish)
Serves 8
Variation: use raspberry crystal light for a creamsickle taste!
Magic
Layer Jello Dessert
3 cups (1 point per
cup)
(6 1/2-cup servings)
3/4 cup boiling water
1 (3 ounce) box gelatin, any flavor
1/2 cup cold water
ice cubes
1/2 cup non-dairy whipped topping
1. Pour boiling water into blender.
2. Add gelatin.
3. Cover and blend at low speed until gelatin is completely dissolved; about 30
seconds.
4. Combine cold water and ice cubes to make 1 1/4 cups.
5. Add to gelatin and stir until ice is partially melted.
6. Add whipped topping; blend at high speed for 30 seconds.
7. Pour into dessert glasses.
8. Chill about 30 minutes.
9. Dessert forms layers as it chills.
10. Garnish with additional whipped topping, fresh fruit, and mint leaves if
desired.
world by Celine McGowan
Nutrition Facts
Serving Size 1 serving
Calories 27 Calories Cholesterol Sodium 6mg
Potassium 1mg Total Carbohydrate 2.5g Dietary Fiber 0g Protein 0.7g
Milk
Shake
2 Points per serving
1 cup skim milk
2 tablespoons fat free sugar free pudding mix (any flavor)
1 tablespoon FF Cool Whip
1 teaspoon vanilla
6 - 8 ice cubes
Put all in blender and process till smooth and thick.
Serves 1
Monkey
Bars
Here's a GREAT Snack
Makes 12 bars 2 bars = 2 points!
Ingredients
vegetable cooking spray
1 tablespoon butter
1 tablespoon light brown sugar
1 cup rolled oats
1/4 teaspoon cinnamon
1/2 cup whole-wheat flour
1/2 cup unsweetened apple juice
1/2 teaspoon vanilla extract
1/2 cup warm water
1 ripe banana
1/4 cup dried currants (or raisins)
Cooking Instructions
1. Heat the oven to 350°F. Spray an 8-inch baking pan with vegetable cooking
spray.
2. In a medium bowl, beat the butter and sugar together until creamy. Add the
oats, cinnamon and flour and mix well.
3. In a small bowl, combine the apple juice, vanilla extract and 1/2 cup of
warm water. Add this to the dry ingredients and stir to combine. Stir in the
banana and currants (or raisins). Spread the dough into the prepared pan.
4. Bake until the top is golden, about 1 hour.
5. Cool on a wire rack. Cut into 12 squares and serve. These bars can be made
ahead and stored in the refrigerator for up to one week.
Nutrition Facts: Serving Size 1 bar 1 point for 1 bar (2 points for 2 bars!)
Amount Per Serving Calories 78 Total Fat 1 g Cholesterol 0 mg Sodium 1 mg Total
Carbohydrate 15 g Dietary Fiber 2 g Protein 2 g
Mississippi
Mud Pie
3 Points Per Serving Serves 8
3/4 Cup Flour
1/2 Cup Lite Whipped Topping
1/4 Cup Confectioner's Sugar
1 Cup Milk
1/3 Cup Reduced Calorie Margarine
1/2 Cup Light Cream Cheese
1 Small Sugar Free Chocolate Pudding Mix*
Heat oven to 350º. Combine flour and margarine,. Spread evenly over bottom of
9" pie pan. Bake 15-20 minutes until golden. Combine 2 tablespoons whipped
topping, cream cheese and sugar. Stir until smooth and spread over top of pie
crust. In another bowl, whisk together the pudding mix, milk and 1/2 cup water
until smooth. Spoon on top of cream cheese layer. Top with remaining whipped
topping. Chill several hours.
* Can substitute any flavor Serves: 8 3 points per serving
Quick
Rice Pudding
Serves 8 2 points per serving
4 cups fat free milk
1 cup quick-cooking long-grain white rice (Minute Rice)
1/4 cup raisins
1 package (1 ounce) vanilla-flavored pudding and pie filling (not instant)
2 egg whites (I use 1/2 cup Eggbeaters)
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
In a medium saucepan, combine milk, rice, raisins, pudding mix, and egg whites.
Heat to boiling over medium-high heat, stirring constantly. Reduce heat to low
and simmer 5 minutes.
Remove from heat and cool 5minutes, stirring twice.
Pour into dessert bows. Sprinkle with cinnamon and nutmeg. Serve warm.
Per serving: 119 calories, 6 g protein, 23 g carbohydrates, 0 g fat, 2 mg
cholesterol, 105 mg sodium, 0 g fiber.
Counts as 1/2 serving of dairy!
From: Eat Up and Slim Down, Prevention Magazine, Tried and True Recipes form
real Weight-Loss Winners.
Piña
Colada Bread Pudding
Serve 9 (3 points per serving)
Ingredients:
4 cups skim milk
1/4 cup cornstarch
1/3 cup Brown Sugar, firmly packed
1 teaspoon vanilla extract
1 teaspoon coconut extract
8 slices whole wheat bread, cubed
2 (8-oz.) cans crushed pineapple, drained
2 teaspoons unsweetened coconut, shredded
Instructions:
In a medium saucepan combine milk, cornstarch and brown sugar. Mix well to
dissolve cornstarch. Cook over medium heat, stirring constantly, until mixture
comes to a boil. Continue cooking, stirring constantly, for 2 minutes.
Remove from heat and stir in vanilla and coconut extracts. Add bread cubes (stale
is best) and pineapple. Mix gently but thoroughly.
Spoon mixture into a 9-inch square baking dish. Sprinkle with coconut. Cover
and refrigerate until ready to serve.
Est. preparation time: 15 mins Est. cooking time: 10 mins Est. refrigerating
time: 20 mins
Nutrition Facts:
Amount Per Serving:
Calories 170, Total Fat 1.5 g Cholesterol 0 mg , Sodium 190 mg
Quantity: Serves 9
Courtesy Of: Mealtime.org
Strawberry
Bavarian Pie
Serves 10 (2 points per serving)
Naturally low-fat ladyfinger sponge cakes form the crust for this light,
strawberry-flavored pie. Shop for soft ladyfingers at bakeries or grocery
stores; the crispy ones will not work as well.
Ingredients
3 cups fresh strawberries
1/4 cup sugar
1 envelope unflavored gelatin
3 slightly beaten egg whites
1 3-ounce package ladyfingers, split
2 tablespoons orange juice
1/2 of an 8-ounce container Lite Cool Whip, thawed (about 1-2/3 cups)
Frozen light whipped dessert topping, thawed (optional)
Sliced Strawberry (optional)
Directions
Place the 3 cups strawberries in a blender container or food processor bowl.
Cover; blend or process until smooth. Measure the strawberries (you should have
about 1-3/4 cups).
In a medium saucepan combine the sugar and gelatin. Stir in the blended
strawberries. Cook and stir over medium heat until the mixture bubbles and the
gelatin is dissolved.
Gradually stir about half of the gelatin mixture into the slightly beaten egg
whites. Return all of the mixture to the saucepan. Cook, stirring constantly,
over low heat for 2 to 3 minutes or until slightly thickened. Do not boil. Pour
into a mixing bowl. Chill in the refrigerator about 30 minutes or just until
the mixture mounds when dropped from a spoon, stirring occasionally.
Meanwhile, cut about half of the split ladyfingers in half crosswise; stand
these on end around the outside edge of a 9- or 9-1/2-inch tart pan with
removable bottom or a 9-inch springform pan. Arrange the remaining split
ladyfingers in bottom of pan. Slowly drizzle the orange juice over the ladyfingers.
Fold whipped topping into strawberry mixture; spoon into the ladyfinger-lined
pan. Cover and chill in the refrigerator for at least 2 hours or until set. If
desired, garnish with additional whipped topping and sliced strawberries. Makes
10 servings.
Serves 10 2 points per serving
97 calories 16 g carbohydrates 31 mg cholesterol 2 g fat 31 mg sodium 3 g
protein 1 g fiber
Pineapple Stuffed Acorn
Squash
This is a great side dish (or main mean for those
vegetarians out there!)
4 servings (1 point
per serving because of high fiber!)
2 large acorn squash, halved,seeds removed
2 teaspoons cinnamon
1 cup canned crushed pineapple, in its own
juice,drained
1 teaspoon ground nutmeg
1/2 teaspoon allspice
1/2 teaspoon ground ginger
Preheat the oven to 350 degrees. Place the squash cut side
up in a baking dish with ½ inch of water in the bottom of the pan. Cover the
dish and bake for 45 minutes.
Meanwhile, combine the cinnamon, pineapple, nutmeg,
allspice, and ginger.
When squash has been
cooked, remove from oven. Let cool down for 10 minutes. Carefully scoop out the
pulp from the halves and combine with the pineapple mixture.
Replace the squash into the shells and return to the oven
and bake for 7 minutes more until pineapple is hot and bubbly.
1 serving = Calories 103
Total Fat 0.5g cholesterol 0mg Sodium 8mg Potassium 839mg Total Carbohydrate 29.1g Dietary Fiber 4.5g Protein 2.1g
Tofu
Broccoli Strata
4 servings 5 points per serving
4 (1/2) inch slice French bread
Vegetable Cooking Spray
1/2 pound firm tofu
2 teaspoons vegetable oil
2 cups broccoli flowerets
1/2 cup chopped green onions
1 medium carrot, scraped and shredded
4 eggs, beaten
1/2 cup skim milk
1/2 teaspoon dried basil
1/4 teaspoon garlic powder
1/2 cup (2 ounces) shredded Swiss cheese
Carrot strips (optional)
Fresh basil sprigs (optional)
Arrange bread in an 8-inch square baking dish that has been coated with cooking
spray.
Wrap tofu in several layers of cheesecloth or paper towels; press lightly to
remove excess moisture. Remove cheesecloth or paper towel, coarsely chop tofu.
Sprinkle tofu over bread slices. Set aside.
Coat a nonstick skillet with cooking spray; add oil. Place over medium-high
heat until hot. Add broccoli, green onions, and carrots; sauté until
crisp-tender. Spoon over tofu.
Combine eggs, milk, basil, and garlic powder; stir well. Pour over vegetable
mixture. Cover and chill 1 hour.
Bake, uncovered, at 35o degrees for 30 to 35 minutes. Sprinkle with cheese. Bake,
uncovered, an additional 5 minutes, or until cheese melts. Let stand 10 minutes
before serving.
If desired, garnish with carrot strips and fresh basil.
Yield: 4 servings. 275 calories per serving. Protein 18.8 g; fat 15.3 g;
carbohydrate 16.5 g; cholesterol 288 mg; iron 5.2; sodium 227 mg; calcium 300
FROM: Cooking Light Cookbook1989
POSTED BY OTHERS
(From: jeanninesamie)
Asian
Chicken Salad
1 bag romaine lettuce pieces
1 can chilled mandarin oranges, drained
1 can sliced water chesnuts, drained
2 oz cooked chicken (shredded or cubed)
1/2 oz dry roasted peanuts
1 red pepper, cored & chopped in julienne strips
dressing:
use 1 pt worth of
a commercial brand--I like Up Country Naturals (fat free) either Mandarin
Sesame or Honey Dijon
OR
I make big batches of this one from a Cooking Light Cookbook (Light and Easy)
recipe for--Chinese Chicken Salad) (2 1/2 points per recipe)
1/3 c orange juice
3 TBSP cider vinegar
1 Tbsp low sodium soy sauce
2 tsp sugar
1/1/2 tsp dark sesame oil
1 tsp grated orange rind
1/4 tsp salt
1/4 tsp ground ginger
1/8 tsp dried crushed red pepper
I eat the entire salad plus 1 point of dressing, I count it for ALL my
veggie/fruits for the day and it's a very satisfying 6 points.
(if it was 7 the day I posted it that's because I probably threw in a point
worth of raisins)
Buon Appetito!
Tish
This recipe
is from the new WW cookbook "In Good Time--123 Slow Cooker Recipes to Come
Home To."
I put the things together in the pot the night before and put it in the fridge,
to be popped in the next morning. It filled the house with a heavenly aroma and
everyone loved it, even very picky DS#2--it's a winner! I served mine with a
large baked potato for a filling, wonderful 10 point dinner.
OSSO BUCO
2 tbsp all purpose flour
3/4 tsp pepper
4 (10 oz) veal shanks (1.5 inches thick)
1 TBSP olive oil
1 c chopped carrot (dice size cubes)
1 c chopped celery
1 c chopped onion
1 large garlic clove, minced
1/2 c dry white wine
1 (14.5 oz) can diced tomatoes, drained
1 TBST chopped fresh rosemary
1/2 tsp salt
1 bay leaf
Rosemary sprigs (optional)
1. Combine flour and pepper in a pie plate or shallow dish; stir well. Dredge
veal ini flour mixture; set aside.
2. Heat oil in a large nonstick skillet over medium high heat. Add veal; cook 2
minutes on each side or until browned. Place veal in a 4 quart electric slow
cooker; set aside.
3. Add carrot and next 3 ingredients to skillet; saute over medium heat 5
minutes. Add wine, swcraping bottom of skillet to loosen browned bits. Cook 1
minute. Pour vegetable mixture over veal iin slow cooker. Add tomatoes,
rosemary, salt, and bay leaf. Cover with lid; cook on high heat setting 1 hour.
Reduce to low heat setting, and cook 6 to 7 hours or until veal is tender.
Discard bay leaf. Garnish with rosemary sprigs, if desired. Yield: 4 servings
(serving size: 1 veal shank and 1.25 cups sauce).
Points 7; diabetic exchanges 3 veg, 6 L Meat
Per serving:; Cal 328, Pro 48.3g, Fat 7.6 g (sat 1.8 g), CARB 14.6, Fiber 3.0,
Chol 180mg, Iron 2.9mg, Sod 638, CALC 103mg.
I couldn't find veal shanks so substituted beef shanks. I also used white
cooking wine. We had it last night for dinner and DH asked if we could have it
again this weekend! This recipe is from the new WW cookbook "In Good
Time--123 Slow Cooker Recipes to Come Home To."
I put the things together in the pot the night before and put it in the fridge,
to be popped in the next morning. It filled the house with a heavenly aroma and
everyone loved it, even very picky DS#2--it's a winner! I served mine with a
large baked potato for a filling, wonderful 10 point dinner.
Curried
Couscous:
1.5 cups fat free, les sodium chicken broth
1/2 cup dried currants
1 tsp curry powder
1 cup uncooked couscous
2 tbsp lemon juice
1 tablespoon olive oil
2 tbst sliced almonds, toasted
2 tbst sliced green onions
1. Combine first 3 ingredients in a medium saucepan; bring to a boil. Remove
from heat, and stir in couscous. Cover and let stand 5 minutes. Fluff with a
fork.
2. Combine lemon juice and oil; stir well. Drizzle lemon juice mixture over
couscous mixture; toss well. Sprinkle with almonds and green onions.
Yield: 6 servings (serving size: 2/3 cup).
Points: 3 Diabetic Exchanges: 2 starch, 1/2 fat
Per serving: Cal 181 (17% fr fat); Pro 5.4 g; Fat 3.5g (sat 0.4g); Carb 32.7g;
Fiiber 2.7g, Chol 0mg, Iron 0.9mg; Sodium 180mg, Calc 24mg.
This recipe is from the WW Fast & Easy Cookbook (this one has lots of great
recipes with lots of full page color pictures) Tish
(From:
Trinkylou)
PUMPKIN
MUFFINS
course | breakfast
servings | 12
POINTS per serving | 1
Ingredients
6 Tbsp all-purpose flour
2/3 cup non-fat instant dry powdered milk
2 tsp pumpkin pie spice
1 tsp ground cinnamon
8 packet Splenda No Calorie Sweetener
1 tsp baking soda
1 cup pumpkin
1 tsp imitation vanilla extract, no alcohol
2 large egg(s)
4 Tbsp raisins
1/2 cup carrot(s)
Instructions
Combine dry ingredients. In separate bowl, combine beaten eggs and vanilla. Add
pumpkin and mix well. Add dry ingredients, carrots, and raisins. Spray muffin
pans with Pam. Divide mixture into 12 muffins. Bake at 350 degrees for 15
minutes.
(From: sfarence)
berry
best blueberry muffins
servings | 12 POINTS per serving |
2
Ingredients
1 cup all-purpose flour
1/4 cup sugar
1 tsp finely shredded lemon peel
2/3 cup buttermilk
1 tsp vanilla extract
3/4 cup Whole Wheat pastry Flour
1 Tbsp baking powder
2 items egg white(s)
1/3 cup unsweetened applesauce
1 cup fresh or frozen blueberries
Instructions
Spray muffin cups with non-fat non-stick spray. In a large bowl, stir together
both flours, sugar, baking powder and lemon peel, making sure all is evenly
distributed. Make a well in center of mixture. In a small bowl, beat egg whites
until foamy: stir in buttermilk, applesauce and vanilla. Add liquid mixture to
dry mixture and stir until just moistened. Fold in berries (do not thaw if
using frozen berries). Spoon batter into prepared muffin cups, filling each 3/4
full. Bake at 400 degrees for 18-20 minutes until done.
Special Notes
Original recipe was for 6 large 3 inch muffins (baked for 22-25 minutes, so
unsure on the number of regular size muffins. If less than 12, points would be
higher.
Found in the Amish paper "The Budget" submitted by Kathy Norer of
Macedonia, Ohio
(From: gyntsma)
Caramel
Apple Salad
1 cup = 2 pts.
4 chopped red delicious apples
1 can crushed pineapple
1 box FF sugar free butterscotch pudding
1 tub of FF Cool-whip
Put pineapple in large bowl, mix in pudding. Add apples. Fold in Cool-whip.
I made this several times over the Holidays. No one would believe it was
"diet".
P.S. If you can spare the points, just a sprinkle of walnuts on top makes it
special.
(From: Tobey1951)
OK, here is
my contribution. This recipe is copied from the American Heart Assoication Cookbook,
5th Edition. I took the recipe to the recipe builder and computed that each
muffin is 3 points.
I really like these, and hope that others will enjoy them as well:
Whole Wheat
Muffins
servings 12/1 muffin per serving
Ingredients:
Vegetable Oil Spray
1 cup whole wheat flour
1/4 cup wheat germ
3/4 cup sifted all purpose flour (I measure before sifting.)
1/4 teaspoon salt
2 1/2 teaspoons baking powder
4 tablespoons sugar
1 teaspoons cinnamon
1/2 teaspoon ground cloves
1/2 cup grated zucchini
1 teaspon grated orange peel
Egg substitute equivlant to 1 egg (I use fat free)
1 cup skim milk
1/3 cup acceptable vegetable oil
Instructions:
Preheat oven to 400 Degrees F. Lightly spray muffin tin with vegetable oil
spray.
In a bowl, combine all dry ingredients. Stir until well blended. Set aside.
In a small bowl, combine zucchini, orange peel, egg substitute, milk, and oil.
Add mixture to dry ingredients, stirring quickly only to blend ingredients. Do
not overmix.
Pour batter evenly into muffin cups (on the muffin pan DO NOT USE the paper
muffin cups, my first disaster with these puppies.)
Bake 20 to 25 minutes until muffins are firm.
Let muffins rest a few minutes in pan. Remove from pan and serve immediately.
I reheat the muffins in the microwave 30 seconds at 70% power, but you can also
wrap them in foil and place them in a preheated 450 degree oven for 5 minutes.
Hope all enjoy!
(From:
Flute52)
Honey-spiced
Chicken with Carrots and Grapes
From: Betty Crocker's Healthy New Choices
4 skinless, boneless chicken breast halves
3 medium carrots, cut into julienne strips
2 cups seedless red grapes, cut in half
1/3 cup orange juice
1 Tbl honey
1 Tbl balsamic or red wine vinegar
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
Remove fat from chicken. Place chicken and remaining ingredients in 10 inch
nonstick skillet. Heat to boiling, stirring occasionally, until juice of
chicken is no longer pink when centers of thickest pieces are cut.
Remove chicken and keep warm. Continue to heat sauce and carrots. Simmer uncovered
for two minutes, stirring occasionally.
Serve chicken on rice; pour sauce with carrots and grapes over chicken.
Sprinkle with parsley, if desired.
Calories 235 (calories from fat 35); Fat 4 g, Cholesterol 70 mg, Sodium 80 mg,
carbohydrate 26 g (dietary fiber 2g), Protein 26g
Points: 5 without rice
This recipe
is different. If you like sweet and sour recipes, you will like this. If you do
not like your meat to have a sweet taste, you will not care for this.
Diane
(From
Sherryj52)
I don't know
if this one has been posted or not --Benita2002 posted this one first. It is so
good!
Pizza Soup
(3 points
per cup)
1 cup chopped onion
1 cup chopped green sweet pepper
1 cup fresh mushrooms
1 cup halved sliced zucchini
1 - 14 oz can FF beef broth
1 - 14 oz can diced Italian style tomatoes
8 oz. pizza sauce
8 oz. fully cooked smoked sausage OR 3 oz. Hormel Turkey Pepperoni (I always
use the Pepperoni)
1/2 teaspoon pizza seasoning (optional)
In a medium sauce pan, combine onion, green pepper, mushrooms, zucchini and 1/4
cup of the broth. Bring to boiling; reduce heat; cover and simmer for 5
minutes.
Stir in the remaining broth, undrained tomatoes, pizza sauce, and sausage or
pepperoni. Simmer for 10 minutes until the vegetables are tender.
*If you want, you can sprinkle some mozarella cheese on the top. I just eat it
without the cheese. The only change I have made to the recipe is to substitute
more mushrooms for the zucchini (DH hates zucchini) -- This stuff is really
good.
(From
Peacharini)
This is an
old favorite that I have converted to healthy ingredients. If you are not a
cottage cheese devotee try it, I guarantee you will like it. I have calculated
the points by hand so if you come up with a different value, please let me
know.
DIVINITY SALAD
12 servings
3 points/serving
6 oz. package of lemon jello
1/2 tsp. salt (optional)
1/2 cup pecan pieces
1 lb. ff cottage cheese
2 cups ff whipped topping
4 T. ff mayonnaise
2 cups pineapple tidbits, including juice
Dissolve gelatin and salt in 1 cup boiling water, stirring until clear. Let
cool.
Add pecans, cottage cheese, pineapple and juice.
After it has nearly set, fold in topping and mayo.
Pour into 7 x 12 glass dish.
calories 153 carbs 24 fat 3
protein 4 chol 2 sodium 252 mg potass. 43 mg fiber l
(From:
Benita2002)
Spaghetti
Squash Primavera
3 points
1 medium whole spaghetti squash (about 3 pounds)
1 can (28 oz.) low-sodium diced tomatoes
2 cups sliced mushrooms
1 cup grated carrot
1/4 cup diced red bell pepper
1/2 cup frozen geeen peas
1 teaspoon Italian seasoning OR oregano
1 Tablespoon prepared crushed garlic
1 Tablespoon balsamic vinegar
1/4 cup shredded Parmesan cheese
1. Pierce spaghetti squash to center in several places. Place on a microwave
safe plate nad microwave for 20 minutes. (if microwave lacks a turntable, turn
squash three (3) times during cooking). Remove from microwave and slice in half
lengthwise. When cool enough to handle, scrape out seeds. Set aside.
2. In a 2-1/2 quart heavy saucepan over medium-high heat, add tomatoes and
bring to a boil. Add mushrooms, carrots, bell pepper, peas, oregano, garlic and
vinegar. Lower heat, cover and simmer until sauce is thick, about 15 minutes.
3. To serve, shed spaghetti squash with for fork into four(4) pasta bowls,
about 1 cup per bowl. Top with about 1 cup per bowl. Top with 1 cup sauce.
Garnish each serving with cheese.
To round it out...serve with a large green salad and bottled low-fat or fatfree
dressing.
Dietary exchanges: 1 vegetable, 2 starch
Nutrients per serving: cal:179; Total fat: 3 g; Carb: 35g; Chol: 4mg; Fiber:
6g; Pro: 8 g; and sodium: 240mg.
(from Diabetic cooking Jan/Feb 2003)
(From: Hotchachonia)
Cheese
Souffle
2 - 8 oz containers of Eggbeaters
10 oz lowfat cottage cheese
3 oz fat-free cream cheese
8 oz. low moisture, part skim shredded Mozzarella cheese
- or -
8 oz. fat free cheddar cheese, shredded
3 Tbsp. flour
2 Tbsp. margarine
1 c skim milk
1 tsp baking powder
Paprika, salt and pepper to taste
Combine all ingredients and bake in 9 x 13 pan, 350 deg, for 1 hour. Freezes
well. Serves 6 generously. 7 ps per serving
Homemade
Sausage
1/2 lb lean ground beef
1/2 lb lean ground turkey (no skin)
1 tsp salt
1 tsp black pepper
1/4 tsp thyme or to taste
Optional:
1/4 tsp sage (I like this)
1 tsp liquid smoke (I don't care for this option)
Pinch of dried red peppers to taste (I like this.)
Mix all ingredients. Shape into 8 patties and broil or pan fry. Drain fat as it
collects, if frying.
Hint: I usually double the recipe and freeze half. I've found it easiest to
shape the mixture into a roll about three inches in diameter, wrap it and let
it sit in the freezer for about a half hour before slicing. I've stored frozen
rolls for a couple weeks, and the extra time really blended the flavors
deliciously.
All seasonings are to taste - measures are suggestions only. I prefer to be a
little on the heavy-handed side with the herbs and spices.
Yields 8 patties, 1.5 oz each. 3 pts per patty.
(From: Pilotpam)
CRAB
QUICHE
1 Package Louis Kemp Crab Delights 8 Oz. -- flaked
3/4 Cup Sargento Light Shredded Mexican Cheese
1/2 Package Fat Free Cream Cheese (8 Oz Package) -- cut into 1/4" cubes
1/4 Cup Green Onions -- sliced
1/2 Tsp Salt
1/2 Tsp Basil
1/2 Cup Reduced Fat Bisquick
1 Cup Skim Milk
1/2 Cup Egg Beaters
Mix crab delights, shredded cheese, cream cheese, onions, salt and basil in a
medium bowl. Spread mixture into the bottom of a 9-inch pie plate sprayed with
nonstick cooking spray. Beat remaining ingredients with an electric mixer for 1
minute. Pour over crab mixture. Bake at 375 degrees for about 40-45 minutes.
Makes 6 servings. 3 Points each.
I use Krab in this and it's delish.
Mini
Cherry Cheesecakes
24 reduced fat vanilla wafers
2-8 oz. pks. of ff cream cheese softened
1/4 cup Egg Beaters (or 2 egg whites)
8 oz. ff sour cream
1/3 cup Equal (or splenda)
1 tsp almond extract
2 tsp vanilla extract
1 can cherry pie filling lite
24 baking paper cups
Place 1 vanilla wafer at the bottom of each baking cup. Combine cream cheese,
egg, sour cream, sugar and extracts in a large bowl and beat until smooth.
Pour mixture into baking cups, 2/3 full.
Bake for 20-25 minutes at 350 degrees.
Allow to cool and place 1 Tbsp pie filling on each mini cheesecake.
Makes 24 mini cheesecakes, one point each
Easy
Tuna Casserole
1 can tuna in water, drained
1 cup macaroni, not cooked
1 onion chopped (can use green onion for color)
1 can peas, drained (baby peas best, or use frozen)
1 can reduced fat Cr. of Mushroom soup
1 cup skim milk
6 Tbsp. reduced fat cheddar cheese, shredded
In a casserole dish, stir everything except
cheese together. Make sure the macaroni is
covered be the sauce. Sprinkle with the cheddar
cheese. Cover and bake at 350 for one hour.
4 servings @ 3 points OR
3 servings @ 4 points. (sometimes, DH has a little more so we've chosen to make
it a 3 serving meal)
4 med. potatoes
Pam butter flavored spray
2 tsp olive oil
1 Tbsp oregano
2 Tbsp McCormick Montreal Ck. seasoning
Spray an 8x8 glass dish with butter spray.
In the bottom of the pan add:
oil and seasonings.
Scrub potatoes. Slice once down the center and then slice in bite size pieces.
Place potatoes in the pan and mix until covered with spices and oil.
Place in a 400 degree oven for 40 minutes, turning only once after the first 20
minutes.
Four Servings at 2 points per serving.
OR 2 Servings at 4 points per serving.
Macaroni
and Cheese
1 can
lower-fat cheddar cheese soup
1/2 can low-fat milk
1/2 can water
1 cup uncooked macaroni
Mix soup, milk and water in a pan. Heat until boiling. Stir in pasta and cook
over low heat until done (about 15 minutes). STIR OFTEN!!! Otherwise it will
stick.
4 servings 4 points each
One
Point Fiber Muffin
(Made with a muffin mix)
3 cups All-Bran cereal
2 ½ cups of water
1 box Krusteaz FF Cranberry (or FF
Blueberry, Banana Muffin mix)
Soak cereal in water for five minutes. Add to your choice of muffin mix. Spoon
into sprayed muffin tins. Bake 350 for 20 mins. Or until done.
This mixture is thick.
Makes 24 muffins
Freezes well also. The cereal gives these light and powdery muffins some body!
(From
Nutinva)
Ham
Lasagna Toss
1 cup lean chopped ham (97% lean)
1/2 cup chopped onion
1/4 tsp. dried minced garlic
1 (15 oz.) can chunky tomato sauce
1 tsp. dried Italian seasoning
2 cups hot cooked & drained rotini pasta
(1 + 1/2 cups uncooked)
1 cup FF cottage cheese
3/4 cup shredded mozzarella cheese
1/4 cup Parmesan cheese
Saute' onion and ham in skillet sprayed with Pam, stir in garlic, tomato sauce
and Italian seasoning. Simmer 5 minutes. Reserve 1 cup of sauce and set aside.
Stir in rotini and spoon half into sprayed 8 inch dish. In a small bowel
combine cottage cheese, 1/2 cup mozzarella, and Parmesan cheese. Spoon over
noodles in dish. Top with remaing noodle mixture from skillet. Add the reserved
cup of tomato sauce and 1/4 cup mozzarella cheese. Cover and bake at 350
degrees for 20 minutes.Uncover and bake 15 minutes longer. Let stand 5 minutes
after removing from oven. Cut into 4 servings.
4 servings= 249 cal - 5g fat - 2g fiber
WW points= 5
(From:
Maryt1225)
Citrus-Garlic
Pork Loin
Ingredients
3 medium garlic clove(s)
1/2 cup fresh lime juice
1/2 cup grapefruit juice, not cocktail
1/2 cup soy sauce
1/2 tsp hot pepper sauce
1 pound center loin pork, lean only
4 cup cooked green beans
Instructions
Mince garlic and mix with lime and grapefruit juices, soy sauce and pepper
sauce. Allow to sit at room temperature for 30 minutes to 1 hour so flavors can
blend.
Place tenderloin in marinade and turn to coat evenly. Cover and put in
refrigerator to marinate for at least 1 1/2 hours but no more than 5. Turn
occasionally. Outside of meat may lighten in color from citrus juices.
Preheat oven to 450ºF. Drain pork and reserve juices. Roast pork for 10
minutes, then turn reduce heat to 325ºF and continue to roast until internal
temperature of pork reads 145-150ºF.
Boil marinade for 3 minutes, then reduce heat and simmer for 10 more minutes.
Serve sliced pork with cooked marinade on top accompanied by green beans.
Yields 3 ounces pork, 2 tablespoons sauce and 3/4 cup green beans per serving.
Serves | 4
POINTS per serving | 5
(From:
Gentleness2002)
Squash
Casserole
course | side dishes
servings | 6
POINTS per serving | 2
Ingredients
3 pound yellow summer squash
1/2 cup matzo meal or cracker meal
8 Tbsp fat-free margarine
1 tsp table salt
1/2 cup onion(s)
1 Tbsp sugar
1/2 tsp black pepper
1/2 cup fat-free egg substitute
Instructions
Wash and cut squash, boil until tender, drain thoroughly, (I microwave the
squash for 18 minutes on high) then mash. Add all ingredients, 1/2 of the ff
margarine to the squash. Reserve rest of margerine. Pour mixture in baking dish
sprayed w/non=stick spray then dot rest of margerine over top, and sprinkle with
additional matzo/cracker meal. Bake 375 degrees for about 1 hour or until brown
on top. Serving Size 1 Cup
(From:
Gentleness2002)
Chinese
Vegetable Stir Fry
Recipe by Prevention magazine & GMA “Lock the Door, Lose the Weight” 2003
• ½ tablespoon canola or Chinese stir-fry oil
Non-Stick Cooking Spray – Garlic Flavor
• 1 1/2 cups broccoli florets
• 1 tablespoon water
• 3/4 cup julienned carrots
• 1 1/2 cups snow peas, ends trimmed
• 6 fresh shitake mushrooms, slivered
• 1/2 cup drained water chestnuts
• 1 clove garlic, minced
• 1/2 teaspoon minced fresh ginger
• 3 tablespoons reduced-sodium soy sauce
• 3 tablespoons fat free chicken broth
• 1 teaspoon cornstarch
• 2 cups hot cooked rice
1. Spray Cooking Spray in wok or non-Stick pan then heat over medium heat and
add the oil. Increase the heat to medium-high. Add the broccoli and water.
Stir-fry for 1 minute, or until the broccoli is bright green.
2. Add the carrots, snow peas, mushrooms, water chestnuts, garlic, and ginger.
Stir-fry for 1 to 2 minutes, or until the vegetables are crisp-tender.
3. In a small bowl, combine the soy sauce, broth, and cornstarch; mix well to
dissolve. Add to the wok and stir-fry for about 1 minute. Serve over rice.
Makes 4 servings. Per serving: 212 calories, 4g. fat (17 percent of calories),
6.9g. protein, 38.3g. Carbohydrates, 4.2g. dietary fiber, 0mg. cholesterol,
432mg. sodium
Weight Watcher Points per Recipe Builder : Serves 4 - 4 Pts each
I added 16 oz peeled and de-veined shrimp and added them between steps 2 &
3 cooking until shrimp turned pink. Points with shrimp = 7
16 oz of Boneless skinless chicken breast can also be added cooking until
chicken is done and it will also be 7 Pts.
My dinner last night was with the shrimp and a baked mini eggroll and I was
very satisfied.
Enjoy!
Andrea
(From
Juanices)
Mexican
CornBread
8 servings - 6 points each
6 servings - 8 points each
1 cup yellow corn meal
1/2 cup egg beaters
1 cup 2% milk
1/2 teaspoon soda
3/4 teaspoon salt
1 15 oz can cream style corn
1/2 cup chopped onion
8 oz of cooked ground beef - drain well
8 oz of 2% grated cheddar & monterey jack cheese
Jalapeno pepper finely chopped (to taste)
Mix all together, spray a 9 x 13 dish with Pam, bake at 350 for 45 - 50
minutes.
This is a family favorite that I have made for years. No one noticed when I
started using the egg beaters and 2% milk and cheese. Is great with a pot of
red beans and salad. I just put it through the recipe builder to check the
points.
(From
Peacharini)
This is a very
old recipe so I hope it is not a repeat. I worked the points out by hand so if
any of you come up with different point values please let me know.
BROCCOLI
& CHICKEN CASSEROLE
6 SERVINGS = 4 POINTS
8 SERVINGS = 3 POINTS
2 Cups Cubed chicken breasts (approx. 2 boneless, skinless breasts)
1 16 oz. pkg. Frozen broccoli florets (cooked)
2 cans Cream of Chicken reduced fat soup
1/2 tsp. Curry powder (optional)
1/2 cup Reduced fat shredded cheese (I use Colby/Monterey jack 2%)
1 Cup Fat free mayo or ff Miracle Whip salad dressing
1 tsp. Lemon juice
1/2 cup Soft bread crumbs
1 tsp. ff margarine (I use Smart Beat)
Arrange broccoli and chicken in 11 x 8 inch baking dish. Combine soup, mayo,
lemon juice and curry powder. Pour over chicken and broccoli. Combine crumbs
and margarine, working tog with fingers. Sprinkle cheese over contents of
baking dish, then crumbs over cheese. Bake at 350 degrees for 30 minutes or
until thoroughly heated through. I usually cover with foil for the first 20
minutes of baking.
Nutritional info 6 servings/8 servings
Calories 221/166
Protein 13/10
Carbs 27/20
Fat g. 5/4
Chol. 26/20
Sodium 1324/993
Fiber 3/3
Serve with low fat stuffing and cranberry sauce.
Pauletta
From Texas
Nana
I made this
one last night for the first time. It was pretty good. My very picky DDIL
thought it was good, except she didn't like the onions.
Macaroni
and Cheese
Servings: 4
Points/Serv: 4
8 oz. macaroni - cooked
1 tbls butter - melt over med/low, add
1 small chopped onion - saute and add
1 tbls flour - whisk lightly and add
1 can fat free chicken broth - whisk and add
1/2 can cheddar cheese soup (do not dilute)
4 oz. velveeta light
salt and pepper to taste (watch out if you don't use low sodium chicken broth)
1 tsp mustard powder
When cheese sauce is creamy, pour over cooked noodles and bake at 350 degrees
for 30 minutes.
From
Chocolatefilled
Roasted
Cauliflower and Mushrooms.
0 points
3 cups
cauliflowerets (1 pound)
1 cup chopped mushrooms (4oz)
½ cup chopped red onion (1/2medium)
1 T. olive or vegetable oil
2 tsp. lemon juice
2 tsp. balsamic vinegar or cider vinegar
½ tsp. salt
¼ t. pepper
2 cloves garlic, finely chopped
1/3 cup chopped green onions (4
medium)
Heat oven to 350. spray 13x9x2 baking dish with non stick cooking spray. Mix
all ingredients except green onions. Spread evenly in baking dish. Bake,
uncovered, 40-45 minutes, stirring occasionally, until vegetables are tender
and golden brown. Sprinkle with green onions.
6 servings- 1 serving- 40 calories,2 fat,2 dietary fiber.=1 point per serving
or 5 points for the entire dish.
Sandy
From Reallymine:
Lady Jo’s Spicy Spinach Soup
3 points/cup
3 boneless, skinless, chicken breasts – 12 pts
14 oz can fat free chicken broth – 0.5 pts
1 onion, chopped (1 cup)
1 large potato, peeled and diced – 3 pts
1/2 cup chopped celery
14 oz can diced tomatoes w/ jalapenos – 1.5 pts
1 bag fresh Spinach, roughly chopped or torn – 0.5 pts
Tony's Cajun spice, 1-2 tsp or more, to taste
1/2 tsp curry powder
parsley, to taste
pepper, black and/or white, to taste
1/2 cup Progresso stuffing mix – 4 pts
2 cups ff milk – 4 pts
3 oz Monterey jack cheese, shredded – 6 pts
In large pot, simmer chicken breasts in chicken broth until cooked through,
about 20 minutes. Remove chicken and cut into bite-sized pieces. Return to
broth with onion, potato and celery. Simmer, covered, about 15 minutes more.
Add tomatoes, spinach and seasonings and cook until spinach is wilted and
tomatoes are heated through, about 10 minutes. Add stuffing mix, milk and
cheese, and cook, stirring frequently, until cheese is melted.
Makes 10 cups 3 points/cup
From Mrseasha
Oriental
Green Beans
6 servings, 1 point per serving
Until now, I
thought the only way to prepare green beans was to use the garbage disposal!
1 1/2 LB. green beans, trimmed
3 Tbs. soy sauce (I used Light Soy Sauce)
1 Tbs. oriental sesame oil (I used Hot Chili Sesame Oil)
1 tsp. granulated sugar (I used Splenda)
6 garlic cloves minced.
In a large pot of rapidly boiling water, cook green beans until just tender
(4-5 min)
While beans are cooking, in a small bowl combine soy sauce, oil and sugar; set
aside.
Drain beans; set aside.
Spray 10" skillet with Pam, place over medium-high heat. Add garlic; cook,
stirring
constantly, until softened (30-40 seconds).
Add green beans to skillet, cook, stirring and turning constantly, until well
coated with
garlic (2 min).
Add soy sauce mixture; continue to stir and turn until most of the liquid is
absorbed.
68 calories, 2.4 g fat 4g fiber
I hate
pinapple, cranberries, celery - YUK...but I love this!
From Mrseasha
Crunch
Cranberry Mold
serves 8, barely one point per serving
2 small packages reduced calorie cherry jello (or any combination you like)
1 package unflavored gelatin
3 1/2 cups boiling water
1 cup canned crushed pinapple, packed in juice (no sugar added), drained
2 cups chopped celery
2 cups whole fresh cranberries, chopped (from bag, no sugar added)
Place gelatin in mixing bowl. Add boiling water and stir until dissolved. Chill
until
thickened. Remove from fridge and add pinapple, celery and cranberries. Pour
mixture into
glass custard cups.
Very very
filling and you figure 8" x 8" dish, 6 servings....not a bad portion size
atall!
From Mrseasha
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 Mrseasha
I hate beans
of any type, not fond of tomato or celery....and couldn't believe how good this
is and my other half, who loves "real" chili, loved this. Also
freezes well. I started out with a
normal size crock pot and had to transfer to my Rival Oval crockpot, sorry
don't know how many quarts the Rival holds!
12 servings, 4 points per serving, serving size 1 1/2 cups
1 1/2 LB Ground lean turkey breast
2 cups chopped onion
1 cup chopped green pepper
1 cup chopped celery
2 medium summer squash, cubed
2 garlic cloves, minced
1 28 oz. can stewed tomatoes
2 cups tomato sauce
1 15 oz. can kidney beans(drain)
1 15 oz. can black beans(drain)
1 15 oz. can pinto beans(drain)
2 TBS. Chili Powder
1 tsp cumin
1/2 tsp red pepper flakes
1TBS. dried oregano
In large skillet sprayed with Pam, saute onions and celery until onions are
translucent.
Transfer to crockpot (a BIG crockpot). In same skillet, cook ground turkey.
Transfer to
crockpot. Add remaining ingredients; stir to combine. Cook on low for at least
4 hours.
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.