INDEX July, 2003
Main Dishes, Side Dishes & Misc. Page
Apple Pecan Pancakes
............................................................................................................... 3
BLT Sandwich.................................................................................................................................. 3
Breakfast Bar Extraordinaire ......................................................................................................... 3
Cajun Seasoned Coating ............................................................................................................. 4
Cheesy Baked Chicken ................................................................................................................. 4
Cheesy Potatoes ............................................................................................................................ 4
Chicken and Mushrooms in Foil .................................................................................................. 4
Chicken Breasts
Chicken Fricassee Recipe............................................................................................................ 5
Chicken with Fresh Tomato Sauce ............................................................................................. 6
Corn and Broccoli Stew.................................................................................................................. 6
Corn and
Crab and Salmon Cakes .............................................................................................................. 7
Easy Chicken and Rice ................................................................................................................. 7
Easy Overnight Tuna Casserole .................................................................................................. 8
Fat-Free Tartar Sauce for Baked Fish ......................................................................................... 8
Fiesta Skillet Spaghetti .................................................................................................................. 8
French Onion Chicken Bake ......................................................................................................... 8
Garlic Mashed Potatoes ................................................................................................................ 9
Harvest Cabbage Salad ................................................................................................................ 9
Hoppin’ John Salad ........................................................................................................................ 9
Honey Garlic Shrimp .................................................................................................................... 10
Honey Garlic Shrimp for 2............................................................................................................ 10
Impossible Southwestern Pie ................................................................................................... 10
Landlubbers Salmon
Patties ................................................................................................... 11
Layered Vegetable Salad ............................................................................................................ 11
Lazy Boy Pierogi ............................................................................................................................ 11
Lemon Chicken Pasta Toss ...................................................................................................... 12
Oven-Fried Vegetables ................................................................................................................ 13
Pizza Turnovers ............................................................................................................................. 13
Potato Pancakes .......................................................................................................................... 13
Salmon Patties ............................................................................................................................. 14
Shrimp and Black Beans ............................................................................................................ 14
Steak and Peppers ...................................................................................................................... 15
Stir-fried Carrots and Potatoes .................................................................................................. 15
Tomato Basil Soup ...................................................................................................................... 15
Desserts,
Breads, and Snacks
Almost Cherry Pie ......................................................................................................................... 16
Apple-Cranberry Crisp ................................................................................................................. 16
Applesauce Brownies ................................................................................................................. 16
Applesauce Maple Muffins .......................................................................................................... 17
Banana Pecan Loaf ..................................................................................................................... 17
Chocolate Marble Coffee Cake .................................................................................................. 17
Deep Dish Peach Pie................................................................................................................... 18
Dill Onion Wheat Bread (Bread Machine) ................................................................................ 18
"Ice Cream" Sandwiches ............................................................................................................ 19
Oatmeal-Raisin Cookies ............................................................................................................ 19
Pumpkin Cheesecake With Cranberry Glaze ......................................................................... 19
Collection:
Peach Recipes
Berry-Peach Crisp ........................................................................................................................ 20
Fruit Crisp ...................................................................................................................................... 20
Glow Pork Chops ......................................................................................................................... 20
Oat-Topped Peach Crisp ............................................................................................................ 21
Orange Burst Smoothie .............................................................................................................. 21
Peach and Nectarine Smoothie ................................................................................................ 21
Peach Bread Pudding ................................................................................................................. 21
Peach Crisp ................................................................................................................................... 22
Peach Fruit Smoothie .................................................................................................................. 22
Peach Pie ....................................................................................................................................... 22
COLLECTION:
SALAD DRESSINGS
Buttermilk Herb Dressing ........................................................................................................... 23
Creamy Cajun Dressing (from AZCRAZY) ............................................................................. 23
Creamy Celery Seed Dressing .................................................................................................. 23
Creamy Cucumber Dressing ..................................................................................................... 23
Creamy Ranch Salad Dressing ................................................................................................ 23
Ranch Style Dip or Salad Dressing .......................................................................................... 24
Zesty Coleslaw Dressing ........................................................................................................... 24
Thousand Island Dressing ........................................................................................................ 24
RECIPES
POSTED BY OTHERS
glazed carrots (xsticher47) ......................................................................................................... 25
No Pudge Clone (nutinva)........................................................................................................... 25
Farmhouse Chicken and Dressing (MrsB1990) .................................................................... 25
POLYNESIAN BEEF KABOBS (MrsB1990) .............................................................................. 26
Coconut Almond Macaroons (MrsB1990) ............................................................................... 26
SEAFOOD NEWBURG (Benita2002) ........................................................................................ 27
Crispy Cereal Meringues (MrsB1990) ...................................................................................... 27
PIZZA SOUP (lovestoact) ............................................................................................................ 28
For you chip lovers (deborahdowning) ..................................................................................... 28
Zucchini Salad (canonwren) ...................................................................................................... 29
Italian Green Beans (spartandax) ............................................................................................. 29
Peach Shortcake (Izzy95) ............................................................................................................ 29
Baked Rigatoni with Beef (Izzy95) ............................................................................................. 30
SMOTHERED CHICKEN WITH PIEROGIES (Izzy95) ............................................................. 30
Salmon Patties (boomerloser1) ................................................................................................ 30
Cheesy Double-Bean Chili (Izzy95) .......................................................................................... 30
Blueberry-Lemon Frozen Angel Dessert (Izzy95) ................................................................... 31
Neapolitian Sundaes (Izzy95) .................................................................................................... 31
Fiesta Skillet Spaghetti (Izzy95) ................................................................................................. 31
One-Pot Dinner (Izzy95) .............................................................................................................. 32
BARBECUED LIMA BEANS (Izzy95) .......................................................................................... 32
Corn Pudding Stuffed Tomatoes (Izzy95) ................................................................................ 32
Marinated Cucumber-Zucchini Salad (Izzy95) ........................................................................ 33
Sweet
Giant Oatmeal Raisin Breakfast Cookie (mrsmhwillia)........................................................ 34
Giant Double Chocolate Chip Breakfast Cookie
(mrsmhwillia).......................................... 34
Giant Peanut Butter Breakfast Cookie (mrsmhwillia) ........................................................... 34
Crazy Cake (nutinva) .................................................................................................................... 35
Expresso Cake (nutinva) ............................................................................................................. 35
Fig & Walnut Squares (nutinva) ................................................................................................. 36
Pasta Salad with Shrimp and Basil (ladybec) ........................................................................ 36
Calico Potluck Beans (nutinva) .................................................................................................. 37
Main Dishes, Side Dishes & Misc.
Apple
Pecan Pancakes
Makes 12 servings (3 pancakes each) (2.5 points)
1 cup flour
2 tablespoons brown sugar
2 teaspoons baking powder
1/2 teaspoon salt
1/2 teaspoon cinnamon
3/4 cup skim milk; plus 2 tablespoons skim milk
2 eggs; separated
1 teaspoon vanilla extract
1/2 cup apples, peeled; chopped fine
1/2 cup chopped pecans
In a bowl, combine flour, brown sugar, baking powder, salt and cinnamon. Stir
in milk, egg yolks, and vanilla. Add apple and pecans. Beat egg whites until
stiff peaks form; fold into batter. Pour batter by 1/4 cupfuls onto a hot
greased griddle or skillet. Turn when bubbles begin to form and the edges are
golden. Cook until the second side is golden.
Per serving: 100 Calories; 4g Fat (36% calories from fat); 3g Protein; 13g
Carbohydrate; 36mg Cholesterol; 170mg Sodium; 0.8 g fiber Serving size is three pancakes. (Each
pancake = ¼ cup batter.)
BLT
Sandwich
Serves 1 (3 points)
2 slices white bread, low calorie -- toasted
2 teaspoons nonfat mayonnaise
2 slices tomato
3 lettuce leaves
1 tbs. bacon bits (vegetarians can use soy bits)
Spread toasted bread with mayonnaise. Layer with tomato, lettuce and sprinkle
with bacon bits. Top with remaining piece of toast.
Breakfast
Bar Extraordinaire
Serves 18 (2 points)
2 tablespoons butter -- (sweet), softened (I use low fat margarine)
2 tablespoons applesauce
1/2 cup sugar
1 large egg
3/4 cup all-purpose flour -- unbleached
3/4 cup whole-wheat flour
1/8 teaspoon baking powder
3/4 cup grape nuts cereal
Preheat oven to 400 degrees F. Blend first 7 ingredients with 2 tablespoons
cereal in a bowl. Roll the dough into 1 1/2-inch diameter balls. Then press the
balls into bars about 2 inches long and 1/2 an inch wide. Spread remaining cereal
on a plate and press bars into extra cereal to coat. Place bars on nonstick
cookie sheet and bake for 15 minutes or until slightly browned. Cool completely
before storing to maintain crispness. These bars can be stored in an airtight
container for up to a week. Makes 18 bars.
Serving Size (1 bar) Per Serving: 94 Calories, 2g Fat Weight Watcher Points: 2
Using MC nutritional analysis to get fiber grams: 1.3g Weight Watcher Points: 2
Cajun
Seasoned Coating
Makes 1 cup (0 points per serving)
1 cup corn flakes -- crushed into crumbs
2 tablespoons Cajun seasoning
1/4 teaspoon oregano
In medium bowl, combine all ingredients; mix well.
To Coat and Bake Chicken and/or fish: Dip chicken (with or without skin, as
desired) or fish in milk then in seasoned coating. Place in baking dish. Meat
can also be dipped in melted butter, buttermilk, or eggs.
Bake chicken pieces at 400ºF for 55-60 minutes; bake chicken breasts at 375ºF
for 30 minutes; bake fish fillets at 350ºF for 15-20 minutes or until fish
flakes easily with a fork.
Yield:"1 cup"
Cheesy
Baked Chicken
Serving Size: 6 (7 points)
6 (6 oz.) boneless, skinless chicken breast halves
2 whole egg whites -- slightly beaten (or ½ cup Eggbeaters)
2/3 cup Italian bread crumbs
26 ounces Pasta Sauce – (1 26 oz. jar or can)
1 teaspoon dried basil
1 small bag chopped broccoli
1 cup Kraft Reduced Fat Shredded Mozzarella
Preheat oven to 400 deg. F. Spray 9 x 13-inch baking dish with nonfat cooking
spray (Italian if available).
Dip chicken in egg whites, then breadcrumbs, coating well. Arrange in prepared
baking dish. Bake uncovered, 20-25 minutes. Mix basil with sauce and pour over
chicken; sprinkle with cheese; bake 10-15 min. more. Serves 6.
Cheesy
Potatoes
Serves 8 (3 points)
1 32-ounce package ff hash browns
1 8-ounce carton FF plain yogurt (or 8-ounce ff sour cream)
8 ounces skim milk
1 lb. Velveeta Light
Mix first three ingredients together. Fold in Velveeta cubes. Bake 350 degrees
for one hour. (Stir once after 30 minutes.)
3 points per serving, 8 servings.
Chicken
and Mushrooms in Foil
(Take these silver packets straight from the oven to the table so that guests
can open their own. The mushrooms mixture can be made in advance.)
Serves 4 (4 points)
½ pound mushrooms, chopped fine
3 green onions, chopped fine
3 garlic cloves, minced
¼ teaspoon each dried thyme and marjoram, crumbled
3 tablespoons dry red wine (or balsamic vinegar)
¼ cup low-sodium chicken broth
2 teaspoons lemon juice
Nonstick cooking spray
2 skinless bones chicken breasts, halved (about 1 pound) (4 ½ breasts)
4 thin slices reduced-sodium ham (about ¼ pound)
Set a heavy nonstick inch skillet over low heat about 30 seconds. Add the
mushrooms, green onions, and garlic. Cover and cook for about 10 minutes or
until the mushrooms have released their juices. Mix in the thyme and marjoram.
Raise the heat to moderate, add the wine, and cook, uncovered, for 5 minutes.
Add the chicken broth and cook 5 minutes or until almost all of the liquid has
evaporated. Transfer the mushroom mixture to a bowl. When the mixture has
cooled slightly, stir in the lemon juice.
Preheat the oven to 350 degrees. Lightly coat 4 sheets of aluminum foil, each
10 inches long, with cooking spray. Lay 1 piece of chicken on each piece of
foil, spoon on ¼ of the mushroom mixture, and top with 1 slice of ham. Fold the
foil over and crimp tightly to seal.
Place the chicken packets on a baking sheet and bake for 10 minutes or until
the chicken is done. Serves 4.
(Use caution for escaping HOT steam when opening packets to check for
doneness.) This recipe also works well on the grill!!)
Per serving: 183 calories, 3 g fat, 80 mg cholesterol, 33 g protein, 5 g
carbohydrates, 302 g sodium, 2 g fiber
From: Reader’s Digest Great Recipes for Good Health
Chicken
Breasts Dijon
Serves 4 (4 points)
4 boneless, skinless chicken breast halves (about 2 pounds, total)
2 tablespoons Dijon or spicy brown mustard
1 teaspoon lemon juice
¼ teaspoon black pepper
2 green onions, chopped fine
½ cup soft white bread crumbs (1 slice)
Preheat the broiler and lightly grease the rack. Broil the chicken breasts 5 to
6 inches from the heat for 5 minutes, turn and broil 5 minutes longer.
Meanwhile, combine the mustard, lemon juice, pepper and green onions. Coat the
broiled chicken breasts all over with the mixture, place them back on the
broiler rack, and sprinkle lightly with half of the bread crumbs. Broil for 2
more minutes or until crumbs are browned.
Turn the breasts, sprinkle with the remaining crumbs, and brown about 2 minutes
longer or until meat is no longer pink when cut at the center.
(Note: if chicken browns too quickly, move it farther away from the broiler.)
Per serving: 152 calories, 2 g fat, 66 mg cholesterol, 27 g protein, 5 g
carbohydrates, 325 mg sodium, 0 fiber.
From: Readers Digest Great Recipes for Good Health
Chicken
Fricassee Recipe
Serves 4 (4 points)
4 (4 ounce) boneless, skinless chicken breasts
1 1/3 cups diagonally sliced carrots
1 medium onion, coarsely chopped
1 cup frozen whole kernel corn
3 cups sliced mushrooms (1/2 pound)
1 1/2 cups water
1/4 cup dry white wine
1/2 teaspoon chicken flavored bouillon granules
1/2 teaspoon dried tarragon
1/2 teaspoon dried thyme
1 bay leaf
2 tablespoons cornstarch
1/2 cup evaporated skim milk
1 teaspoon lemon juice
Season chicken breasts with pepper and set aside. Spray a large pot with
nonstick cooking spray and heat over medium-high heat until hot. Add chicken
and cook for 2 minutes on each side until browned. Add carrots and next 9
ingredients and bring to boil. Cover, reduce heat and simmer for 15 minutes or
until chicken is tender and no longer pink.
Remove chicken from pot and keep warm. Combine cornstarch and milk and add to
vegetable mixture. Bring to boil, stirring constantly. Reduce heat and simmer
until thickened. Remove from heat, stir in lemon juice and discard bay leaf.
Spoon vegetable mixture around chicken breasts and serve.
Makes 4 Servings
Serving Size: 1 chicken breast and 8 ounces vegetables
Chicken
with Fresh Tomato Sauce
Serves 4 (4 points)
Note: you can use turkey fillets or fish fillets in place of the chicken and
grill rather than broil them.
3 medium-sized ripe tomatoes, cored and chopped
4 green onions, chopped fine
¼ cup chopped fresh coriander or parsley
2 tablespoons olive or vegetable oil
1 teaspoon lime or lemon juice
¼ teaspoon ground cumin
1 teaspoon minced green chili, fresh or canned (optional)
2 boneless, skinless chicken breasts (4 half-breasts) (about 1 pound), pounded
to ¼ inch thickness
1/8 teaspoon black pepper
Coriander or parsley sprigs
Preheat the broiler and lightly grease the rack. In a small bowl, combine the
tomatoes, green onion, coriander, 1 tablespoon of olive oil, lime or lemon
juice, cumin and green chilis (if you are using them). Set aside.
Brush both sides of each chicken breast with the remaining olive oil. Sprinkle
with pepper.
Broil the chicken 4 to 5 inches from the heat for 3 minutes or until lightly
browned. Turn and broil 3 minutes more or until no longer pink inside when cut
near the center.
Arrange the chicken on a small platter, ladle the sauce to one side, and
garnish with the coriander sprigs.
Per serving: 207 calories, 8 g fat, 66 mg cholesterol, 82 mg of sodium, 1 g
fiber.
NOTE: if you don’t have fresh tomatoes, substitute 1 can chopped tomatoes. This
will add sodium.
Corn and
Broccoli Stew
Serves 4 (2 points)
1 slice bacon, chopped (or 1 teaspoon bacon bits)
1 yellow onion, chopped
1 small potato, cut into ½ inch cubes
½ cup skim milk
1/8 tsp. black pepper
3 cups broccoli florets (one small head) (or one bag frozen chopped broccoli,
thawed)
1 ¼ cups fresh or frozen whole-kernel corn
In a 12-inch nonstick skillet, cook the bacon over low heat until it begins to
brown – about 3 minutes. Add the onion, cover and cook over moderately low heat
for 5 minutes.
Add the potato, ¼ cup of the milk, and the pepper; cover and cook until the
potato is almost tender – about 7 minutes. Add the broccoli and the remaining ¼
cup milk and cook, uncovered, 5 minutes longer. Add the corn and cook for 3
minutes or until it is heated through. Serves 4
Per serving: 133 calories, 4 g fat, 4 mg cholesterol, 7 g protein, 21 g
carbohydrates, 87 mg sodium, 3 g fiber
Corn and
Lima Beans
Serves 4 (1 point)
Here’s a slimmed down version of old-fashioned succotash!
1/3 cup low sodium chicken broth
1 cup fresh or frozen baby lima beans
1 cup fresh or frozen whole-kernel corn
¼ teaspoon sugar
1/8 teaspoon black pepper
2 tablespoons sour cream
In a small heavy saucepan, bring the chicken broth to a boil; add the lima
beans and corn and reduce the heat to moderately low. Cover and simmer for 8
minutes or untl the vegetables are just tender.
Add the sugar and pepper and cook for 2 to 4 minutes or until almost all the
liquid has evaporated. Stir in sour cream and transfer the mixture to a warm
vegetable dish.
Per serving: 105 calories, 3 g fat, 3 mg cholesterol, 5 g protein, 18 g
carbohydrates, 35 mg sodium, 3 g fiber.
From: Great Recipes for Good Health (Reader’s Digest)
Crab and
Salmon Cakes
Makes 4 servings (7 points)
1 (6 oz.) skinless salmon fillet, cut into strips
1/2 cup heavy cream
1 tsp. Salt
1/2 tsp. ground white pepper
1 lb. lump crabmeat, picked over for shells
1/4 cup finely diced, seeded tomato
2 tbs. each snipped fresh chives and chopped parsley
1 tbs. olive oil
In food processor, pulse salmon strips until finely chopped. With machine
running, slowly add cream, salt and pepper; process until smooth. Transfer to
medium bowl; stir in crabmeat, tomato, chives and parsley until well blended.
Shape into 8 (3 inch round) cakes, about 3/4 inch thick. In large non-stick
skillet, heat oil over medium-high heat. Add 4 cakes; fry 21/2 minutes per side
to brown. Drain on paper towel. Fry remaining cakes; drain.
Per serving: 316 calories, 32 g protein, 2 g carbohydrates, 20 g fat, 0 fiber,
180 mg cholesterol, and 930 mg sodium.
Easy
Chicken and Rice
Serves 6 (6 points)
2 whole boneless skinless chicken breasts, parboiled 10 min and cut into
quarters
1 tablespoon butter
1 large onion, cut into strips
1 medium green pepper, cut into strips
1 medium red bell pepper or yellow bell pepper, cut into strips
1 cup barbecue sauce
4 cups cooked rice
1. Melt butter in pan and brown vegies.
2. When they are slightly golden put them in a bowl and brown chicken on both
sides.
3. When chicken is browned add vegies, rice and sauce.
4. Stir and simmer for 5 minutes.
5. Add more sauce if it is too dry.
Easy
Overnight Tuna Casserole
Serves 6 (6 points)
2 cups Rainbow Rotini, uncooked
2 cups frozen Mixed Vegetables, any type
2 cans fat free Cream of Mushroom soup (or cream or celery or cream of chicken)
1 cup Kraft Free Cheddar Cheese, shredded
1 cup 1% Milk
1 can Solid White Tuna (water packed), flaked (short can)
2 tbs. Fat Free Margarine (like I Can't Believe It's Not Butter)
1/2 cup Unseasoned Dry Bread Crumbs
In 2-quart casserole, combine all ingredients except margarine and bread
crumbs. Cover and refrigerate 12 hours or overnight. In small mixing bowl,
microwave margarine at HIGH for 45 seconds to 1 minute until melted. Add
breadcrumbs. Toss to coat. Set aside. Microwave casserole at HIGH, covered for
12 to 15 minutes, or until mixture is hot, stirring 3 times. Sprinkle with
breadcrumb topping. Microwave at HIGH, uncovered, for 2 minutes or until hot.
NOTE - This can be baked in the oven at 350°F. Sprinkle with breadcrumb
topping. Bake uncovered for 55 minutes to 1 hour and 10 minutes, or until hot
and bubbly. Serves 6.
Fat-Free
Tartar Sauce for Baked Fish
Makes 8 servings (1/4 cup each) (1 point)
1 cup plain yogurt
1 cup fat-free mayonnaise
1/4 cup finely chopped dill pickle
1 tbs. dried parsley
2 tbs. finely chopped pimiento
2 tsp. dried onion
1/4 tsp. curry powder
Combine all ingredients in a jar. Stir to mix. Refrigerate for use with baked
or grilled fish.
Per serving: cal 44, 0 fat, 2g prot, 9g carb, 2mg chol, 470mg sod
Points: 1
Fiesta
Skillet Spaghetti
Serves 6 (6 points)
1/2 tsp. olive oil
1 LB ground chicken breast, skinless
1/2 c onions, chopped
1/2 c bell peppers, chopped
15 oz. tomato sauce
4 c water
1 envelope taco seasoning mix
8 oz. thin spaghetti, uncooked
1/2 c fat-free cheddar cheese, shredded
Heat oil in a 12" skillet over medium heat. Add chicken, onions, and bell
peppers. Cook until chicken is no longer pink and vegetables are tender. Stir
in water, tomato sauce and taco seasoning mix. Bring to a boil. Add the
uncooked spaghetti. Reduced heat covered and simmer until spaghetti is tender,
about 25 minutes. Sprinkle with cheese.
6 servings; 290 Calories; 2g Fat; 23g Protein; 38g Carbohydrate; 44mg
Cholesterol; 899mg Sodium
French
Onion Chicken Bake
Serves 4 (4 points)
2 cups thinly sliced onion
1/3 cup Kraft Fat Free French Dressing
16 ounces skinned and boned uncooked chicken breasts, cut into 4 pieces
Instructions:
Preheat oven to 350 degrees. Arrange onion evenly in bottom of an 8-by-8 inch
baking dish. Place French dressing in a small bowl. Coat chicken pieces in
dressing. Arrange chicken evenly over onion. Drizzle any remaining dressing
over chicken. Cover and bake 30 minutes. Uncover and continue baking an
additional 10 to 15 minutes. For each serving, place a chicken piece on a plate
and evenly spoon onion and “sauce” over top.
Serves four. 176 calories, 4gm fat, 25gm protein, 10gm carbohydrate, 247mg
sodium, 1gm fiber. Exchanges: 3 meat, 1 vegetable.
Garlic
Mashed Potatoes
Makes 4 (1 cup) servings (3 points)
2 pounds baking potatoes (about 4 medium), peeled and cubed
4 large garlic cloves, peeled and halved
1/4 cup fat-free sour cream
2 tablespoons skim milk
1 tablespoon reduced calorie stick margarine
1/2 teaspoon salt
Dash of ground white pepper
Place potatoes and garlic in a large saucepan add water to cover . Bring to a
full boil; cover, reduce heat , and simmer 20 minutes or until tender. Drain
and return potatoes and garlic to pan; beat at medium speed of a mixer 1 minute
or until smooth. Add sour cream and remaining ingredients; beat until well
blended.
3 Points per serving • Makes 4 One cup servings (Cal. 163; fat 2.1 gr; fiber
4.1 gr)
Harvest
Cabbage Salad
Serves 4 (1 cup servings) (1 point)
3 c. chopped cabbage
1 c. chopped carrots
1 c. chopped tomato
1/2 c. chopped green bell pepper
1/3 c. Kraft fat free Thousand Island dressing
2 T. Kraft fat free mayonnaise
In a medium bowl, combine cabbage, carrots, tomato, and green pepper. In a
small bowl, combine Thousand Island dressing and mayonnaise. Add dressing
mixture to cabbage mixture. Mix gently to combine. Cover and refrigerate for at
least 15 minutes. Gently stir again just before serving.
Hoppin’
John Salad
Serves 6 (4 points)
1 cup coarsely chopped ham
1 cup chopped onion, divided
2 cloves garlic, minced
1 tablespoon vegetable oil
3 cups hot cooked rice (cooked in chicken broth)
1 16-ounce can black-eyed peas, rinsed and drained
1 teaspoon hot pepper sauce
1/2 teaspoon cracked black pepper
1/4 teaspoon salt
2 slices bacon
4 cups very finely shredded green cabbage
Cook ham, 1/2 cup onion and garlic in oil in saucepan until lightly browned.
Stir in rice, peas, pepper sauce, pepper and salt. Cook until thoroughly
heated. Place bacon in large skillet; cook until crisp; set aside. Drain all
but 1 tablespoon drippings. Add cabbage and remaining 1/2 cup onion; stir-fry
until tender-crisp. Spoon onto large platter. Ladle rice mixture into center of
cabbage; crumble bacon over top of salad. Serve hot or at room temperature.
Makes 6 servings.
Each serving provides 240 calories, 11 grams protein, 6 grams fat, 35 grams
carbohydrate, 7 grams dietary fiber, 10 milligrams cholesterol and 842
milligrams sodium.
Honey
Garlic Shrimp
Serves 4 (4 points)
1/4 cup soy sauce
2 tablespoons honey
1 clove garlic, minced
1 tablespoon peanut oil or vegetable oil
2 cups julienne carrots
2 cups julienne zucchini
1 lb shelled deveined uncooked large shrimp
1. (if serving with rice, start rice first, great with jasmine or basmati rice)
In a small bowl, stir together soy sauce, honey and garlic.
2. In wok or large skillet, heat oil over high heat until hot.
3. Add carrots and Zucchini.
4. Cook 2 minutes, stirring constantly, or until vegetables are slightly
tender; remove from wok.
5.Add shrimp.
6.Cook and stir 2 minutes or until shrimp just begin to turn pink.
7. Return veggies to wok; stir in soy sauce mixture.
8. Cook, stirring occasionally, 2 minutes or until shrimp turn pink and liquid
has thickend slightly.
Honey
Garlic Shrimp for 2
from Cooking Pleasures Magazine
Serves 2 (4 points)
1/8 cup soy sauce
1 tablespoon honey
1/2 clove garlic, minced
1/2 tablespoon peanut oil or vegetable oil
1 cup julienned carrot
1 cup julienned zucchini
1/2 lb shelled deveined uncooked large shrimp
1. (if serving with rice, start rice first, great with jasmine or basmati rice)
In a small bowl, stir together soy sauce, honey and garlic.
2. In wok or large skillet, heat oil over high heat until hot.
3. Add carrots and Zucchini.
4. Cook 2 minutes, stirring constantly, or until vegetables are slightly
tender; remove from wok.
5. Add shrimp.
6. Cook and stir 2 minutes or until shrimp just begin to turn pink.
7. Return veggies to wok; stir in soy sauce mixture.
8. Cook, stirring occasionally, 2 minutes or until shrimp turn pink and liquid
has thickened slightly.
Impossible Southwestern Pie
Serves 6 (4
points)
1 1/2 cups
frozen whole kernel corn
8 medium green onions, chopped
1 can (15 ounces) black beans, rinsed and drained
1/3 cup shredded Cheddar
1/2 cup Bisquick
1/2 cup milk
1/2 cup thick-and-chunky salsa
2 eggs
Additional thick-and-chunky salsa
Heat oven to 400°. Grease 9-inch pie plate. Layer corn, onions and beans in pie
plate. Sprinkle with cheese. Stir baking mix, milk, 1/2 cup salsa and the eggs
until blended. Pour into pie plate. Bake 35 to 40 minutes or until knife
inserted in center comes out clean. Cool 5 minutes. Serve with salsa.
Makes 6 servings
High Altitude (3500-6500 ft): Increase baking mix to 2/3 cup. Bake 40-45 min.
1 Serving: 230 calories (55 calories from fat); 6 g fat (2.5 g saturated); 80
mg cholesterol; 590 mg sodium; 37 mg carbohydrate (6 g dietary fiber); 13 g
protein.
Landlubbers Salmon Patties
Serves 4 (2 points)
1 can pink salmon – drained
1 egg -- or 2 egg whites
1/2 cup corn flakes – crushed
1/4 cup Onion – minced
2 tablespoons lemon juice
1 teaspoon oil
Mash salmon with fork. Add egg whites, crushed cereal, onion and lemon juice.
Mix thoroughly; form 4 patties. Heat oil over medium heat in a nonstick
skillet. Add patties and cook 6-8 minutes or until brown; turn and cook 4-6
minutes or until brown.
Serving size: 4-oz patty
Per serving: 70 Calories; 3g Fat (41% calories from fat); 6g Protein; 4g
Carbohydrate; 64mg Cholesterol; 66mg Sodium
Layered
Vegetable Salad
Serves 8 (1 cup) (4 points)
4 cups torn iceberg lettuce
1 cup chopped celery
1 package frozen English peas -- (10-ounce) thawed *
1 cup chopped purple onion
1 cup chopped green pepper
3/4 cup reduced-fat mayonnaise (such as Hellmann's Light)
3/4 cup low-fat sour cream (such as Land O' Lakes)
3 slices turkey bacon -- cooked and crumbled
1/2 cup reduced-fat shredded Cheddar cheese -- (2 ounces)
*Use frozen green peas
Layer lettuce, celery, peas, onion, and green pepper in a 2-quart bowl. Combine
mayonnaise and sour cream, stirring well. Spread mayonnaise mixture over top of
salad. Sprinkle bacon around edges of mayonnaise mixture, and sprinkle cheese
in the center. Cover and chill. Toss before serving. Yield: 8 (1-cup) servings.
Lazy Boy
Pierogi
Serves 6 (4 points)
2 cups cooked mini lasagna noodles*, rinsed and drained
1 1/2 cups chopped onion
2 cups boiling water
1 2/3 cups instant potato flakes
3/4 cups Land O Lakes no-fat sour cream
1 1/2 cups{6 ounces} shredded Kraft reduced fat cheddar cheese
Preheat oven to 350°
Spray an 8 x 8 baking dish with butter flavored cooking spray.
Evenly arrange 1/2 the noodles in prepared baking dish.
In a large skillet, sprayed with butter flavored cooking spray, saute onion for
6-8 minutes.
Meanwhile in a large saucepan, combine boiling water and potato flakes. Mix
well, using a fork.
Fold in 1/4 cup of the sour cream. Add the cheddar cheese; mix well to combine.
Evenly spread potato mixture over noodles.
Layer remaining 1 cup noodles over potato mixture.
Top with the onion.
Cover and bake for 30 minutes. Uncover and continue baking for 15 minutes.
Place baking dish on a wire rack and let set for 5 minutes.
Divide into 6 servings.
When serving, top each piece with 1 TBSP.sour cream.
Serves 6:Each serving equals:
HE: 1 1/2 Br, 1 1/3 Pr, 1/2 Ve, 1/4 Sl, 10 OC
193 calories, 5 gm. fat, 11 gm Pr, 26 gm Ca, 287 mg So, 237 mg Cl, 1 gm Fi{4.5
WW Points}
Diabetic: 2 St, 1 Mt, 1/2 Veg.
*HINT: 1 3/4 cups uncooked lasagna usually cooks up to about 2 cups.
JoAnna Lund's Healthy Exchanges Newsletter, August 2001
Lemon
Chicken Pasta Toss
6 servings (4 points)
2 tbs. Cornstarch
1 3/4 cups chicken broth
2 tbs. lemon juice, bottled
1 tbs. Dijon mustard
2 cloves garlic, minced
2 boneless, skinless chicken breasts, cut into strips, cooked
1 tbs. Parsley
8 oz. spaghetti, thin, cooked
Cook chicken breasts in a nonstick skillet.
In a small bowl, combine cornstarch, broth, lemon juice, mustard, and garlic.
Mix well and set aside. In a skillet, cook chicken until is no longer pink; set
aside. In another skillet, cook cornstarch mixture until thickened. Add chicken
strips. Cook until heated through. Sprinkle parsley over top. Toss with cooked
spaghetti.
Per serving: 212 Calories; 2g Fat (9% calories from fat); 15g Protein; 32g
Carbohydrate; 23 mg Cholesterol; 595 mg Sodium
Points: 4
Neptune
Pasta Salad
1 cup = 3 points
12 ounces tricolor rotini pasta
2 cups fresh broccoli florets (about 1/2 pound)
3 cups cooked crab meat or shrimp (about 1 1/4 pounds) (I use the imitation
crab)
1 red bell pepper, cut into thin strips
4 scallions, thinly sliced
Dressing:
1/2 cup plus 2 tbs. nonfat or reduced-fat mayonnaise
1/2 cup fat-free Italian dressing
1 1/2 tbs. finely chopped fresh oregano, or 1 1/2 tsp. dried
For variety, substitute fresh asparagus pieces for the broccoli. Cook the pasta
until barely al dente according to package directions. Add the broccoli, and
cook for another 30 seconds, or just until the broccoli is bright green and
crisp-tender. Drain, rinse with cold water, and drain again. Place the pasta
mixture in a large bowl. Add the crab meat or shrimp, pepper, and scallions,
and toss to mix. In a small bowl, combine the dressing ingredients, and stir to
mix. Pour the dressing over the pasta, and toss to mix. Cover the salad and
chill for at least 2 hours before serving.
Oven-Fried
Vegetables
Serves 4 (1/2 cup) (1 point)
Nonstick spray coating
1/4 cup fine dry bread crumbs
1 tbs. grated Parmesan cheese
1/8 tsp. paprika
2 cups 1/2-inch-thick zucchini slices, onion rings, or cauliflower flowerets
2 tbs. nonfat Italian salad dressing (or your choice...I've used nonfat blue,
ranch and thousand island)
Spray a cold baking sheet with nonstick spray coating. Set aside. Stir together
bread crumbs, Parmesan cheese, and paprika in a 9-inch pie plate until well
mixed. Place zucchini, onion rings, or cauliflower in a medium mixing bowl.
Drizzle vegetables with salad dressing; toss until coated. Then roll vegetables
in crumb mixture until coated. Place the coated vegetables in a single layer on
the prepared baking sheet. Bake vegetables in a 450 degree oven for 10 minutes
or until golden.
Makes 4 (1/2 cup) servings. Per serving: 46 calories, 1 g. fat Points: 1
Pizza
Turnovers
Makes 6 (4 POINTS per serving)
A great recipe for those cooking for one, because it freezes well!
Ingredients:
5 ounces reduced-fat Italian bulk turkey sausage (mild)
1/2 cup pizza sauce
Nonstick olive oil cooking spray
1 (10-ounce) package refrigerated pizza dough
1/3 cup shredded reduced-fat Italian blend cheese
Preheat oven to 425°F. Cook sausage in nonstick saucepan until browned,
stirring with spoon to break up meat. Drain off fat. Stir in pizza sauce. Cook
until hot.
Spray baking sheet with cooking spray. Unroll pizza dough onto baking sheet.
Pat into 12X8-inch rectangle. Cut into six (4X4-inch) squares. Divide sausage
mixture evenly among squares. Sprinkle with cheese. Lift one corner of each
square and fold dough over filling to opposite corner, making a triangle. Press
edges with tines of fork to seal.
Bake 11 to 13 minutes or until golden brown. Serve immediately or follow
directions for freezing and reheating.
Note To freeze turnovers, remove to wire rack to cool for 30 minutes.
Individually wrap in plastic wrap, place in freezer container or plastic
freezer bag and freeze.
To reheat turnovers, preheat oven to 400°F. Unwrap turnovers. Place on
ungreased baking pan. Cover loosely with foil. Bake for 18 to 22 minutes or
until hot. Or, place one turnover on a paper-towel-lined microwavable plate.
Heat on DEFROST (30% power) 3 to 3-1/2 minutes or until hot, turning once.
Makes 6 Servings (4 POINTS per serving) Nutrition Facts Calories 188, Total Fat
6 g, Sat. Fat 2 g, Protein 10 g, Carbohydrates 24 g, Cholesterol 17 mg, Sodium
502 mg, Dietary Fiber 3 g
Potato
Pancakes
2 Tablespoons – 0 points
4 cups Potato – grated (squeeze out excess water)
1 cup Onion -- grated
2 Egg whites
Salt & pepper -- to taste
Nonstick spray
Preheat oven to 375F. Place rack in bottom third of oven. Combine potatoes,
onion, egg whites, salt and pepper. Grease or spray baking sheet. Drop 2 tablespoons
of mixture and flatten into each circle. Place in oven and bake for about 20
minutes per side, or until crisp on both sides.
Per serving: 36 Calories (kcal); trace Total Fat; (1% calories from fat); 1g
Protein; 8g Carbohydrate; 0mg Cholesterol; 9mg Sodium
Salmon
Patties
Makes 4 (4 oz.) servings (5 points)
Nonstick cooking spray
1 (1 lb.) can red or pink salmon, drained and flaked
8 soda crackers, crushed
1 egg, beaten, or 1/4 cup liquid egg substitute
1 tbs. lemon juice
1/4 tsp. Salt
1/4 tsp. white pepper
Spray a nonstick skillet with cooking spray. Heat over med. heat. Combine all
remaining ingredients in a med. mixing bowl. Form salmon mixture into 4
patties. Cook patties over med. heat until brown (about 8 min.). Turn and cook
on other side for about 8 min.
Per serving: 196 cal, 7g fat, 25g prot, 6g carb, 49mg chol with egg substitute,
92 mg chol with egg, 713 mg sod.
Shrimp
and Black Beans
Yield: 4 servings 2 POINTS per serving
2 tsp. Citrus Juice
2 tsp. Cornstarch
1/4 cup Citrus Juice
1 tbl. Sugar
1 tbl. Black Beans; rinsed, drained and chopped
3 tbl. Rice Vinegar
2 tbl. Soy Sauce
2 tsp. Sesame Oil
2 Red Chilies; seeded & chopped
3/4 lb. uncooked large Shrimp; fresh or frozen (thawed) peeled and deveined
2 Green Onions; sliced (2 tbl. spoons)
Instructions:
1. Mix 2 tsp. citrus juice and the cornstarch, set aside
2. Mix 1/4 cup citrus juice, sugar, black beans, vinegar, soy sauce, sesame oil
& chilies in a skillet or wok, heat to boiling, add shrimp.
3. Stir fry 4 or 5 minutes or until shrimp are pink and firm.
4. Stir in cornstarch mixture, cook and stir for about 1 min. or until
thickened. Stir in onions.
Yield: 4 servings 2 POINTS per serving
Nutritional Information: cal. 105; cal. from fat 25g; fat; 3g; saturated fat
0g; cholesterol 80 mg; sodium 560 mg; carbohydrate 10g; dietary fiber 1g;
protein 10g.
Optional: Serve on a bed of brown rice with tomatoes and green onions for
garnish.
Brown Rice: Serving size 1/2 cup (54g) about 1 cup cooked; amount per serving:
cal. 190; cal. from fat 15g; total fat 1.5g; saturated fat 0 g; cholesterol 0
mg; sodium 20 mg; total carbohydrate 42g; dietary fiber 2g; sugars 0g; protein
4g.
Steak and
Peppers
Makes 8 servings (6 points)
2 lb. lean round steak, trimmed of fat
1 tbs. safflower or corn oil
28 oz. can tomatoes, drained, chopped
2 med onions, sliced
1/4 cup Chianti or other dry red wine (or chicken broth)
1 clove garlic, minced
1/2 tsp. dried basil
Salt and pepper to taste
2 red or green bell peppers (or 1 of each), cut into strips
Cut meat into 8 equal pieces. Spray nonstick skillet with cooking spray. Heat
the oil in the skillet and add meat. Brown quickly over high heat. Pour off
fat. Stir in the remaining ingredients except pepper strips. Simmer covered
until meat is tender, 1 hr. or more Add pepper strips. Simmer uncovered until
pepper is tender and liquid has reduced to a thick sauce.
Per serving: cal 260.2, carb8.1 g, prot 25.2 g, fat 13.5 g, sat fat 5.6 g, chol
73.8 mg, sod 216.9 mg
Stir-fried
Carrots and Potatoes
Serves 4 (2 points)
1 tablespoon corn oil
4 medium-sized carrots (about 1/2 pound) peeled and cut into matchstick strips
½ cup water
1 large all-purpose potato, peeled and cut into matchstick strips
1/8 teaspoon pepper
1 tablespoon snipped fresh chives or minced parsley
In a 10-inch nonstick skillet, heat the corn oil over moderately high heat for
1 minute. Add the carrots and cook, stirring, for 1 minute. Stir in ¼ cup water
and steam, covered, over moderate heat, shaking the pan occasionally, for 3 minutes
or until the liquid has evaporated.
Add the potato and the remaining water and steam, covered, for 3 minutes or
until the water has evaporated and the vegetables are just tender. Season with
pepper and sprinkle with chives or parsley.
Per serving: 86 calories, 4 g fat, 0 mg cholesterol, 1 g protein, 13 g
carbohydrates, 21 mg sodium, 2 g fiber
Tomato
Basil Soup
Serve 7 (1 cup servings) (1 point)
½ cup uncooked small shell pasta
¾ cup chopped onion
¾ cup diced celery
3 garlic cloves, minced
4 teaspoons olive or canola oil
¾ cup fresh or frozen corn, thawed
1 ½ cups vegetable broth
1 to 2 tablespoons minced fresh basil leaves (1 to 2 teaspoons dried)
¾ teaspoon salt (omit salt if using canned tomatoes)
1/8 teaspoon pepper
6 medium firm tomatoes, peeled, seeded, and chopped (or two large cans of
tomatoes)
Cook pasta according to package directions; drain and set aside. In a large
saucepan, sauté the onion, celery, and garlic in oil until crisp tender (8 – 10
minutes). Add corn; sauté for 2 minutes. Add broth, basil, salt, and pepper.
Bring to a boil. Reduce heat; cover and simmer for 15 minutes. Stir in pasta
and tomatoes; heat through.
DESSERTS, BREADS, AND SNACKS
Almost
Cherry Pie
6 servings = 3 pts each
1 Cup Flour
1 Cup Splenda
2 tsp Baking Powder
½ tsp Salt
¾ Cup Skim Milk
1 can lite cherry pie filling
Mix dry ingredients, add milk and stir well. Pour into ungreased pie plate.
Spoon pie filling on top. Bake at 350 for about 38-45 minutes. Serve warm. Top
with FF Cool Whip.
Apple-Cranberry
Crisp
Serves 4 (3
Points)
You'll love this combination of crumbly oat topping and a sweet-tart fruit
filling. Serve the crisp warm with an optional dollop of nonfat vanilla yogurt
or Lite Cool Whip.
1 1/2 ounces quick-cooking rolled oats
1/4 cup firmly packed light brown sugar
1 tablespoon + 1 teaspoon all-purpose flour
1 tablespoon + 1 teaspoon reduced-calorie tub margarine, well chilled
4 small Empire or other firm cooking apples, pared, cored and thinly sliced
1 cup fresh or frozen cranberries
1 tablespoon fresh lemon juice
1/4 teaspoon cinnamon
1/8 teaspoon ground nutmeg
Preheat oven to 375 degrees F. Spray an 8" square baking pan with nonstick
cooking spray. In small bowl, combine oats, 2 tablespoons of the sugar and the
flour; work in margarine with two knives or your fingers until crumbly; set
aside.
In large bowl, combine apples, cranberries, the remaining 2 tablespoons sugar,
the juice, cinnamon and nutmeg; toss to coat. Spoon into prepared pan; top
evenly with oats mixture. Bake 35-40 minutes, until filling bubbles and topping
is golden brown.
SERVING (4" SQUARE) PROVIDES: PER SERVING: 190 Calories, 3 g Total Fat, 1
g Saturated Fat, 0 mg Cholesterol, 44 mg Sodium, 41 g Total Carbohydrate, 3 g
Dietary Fiber, 2 g Protein, 26 mg Calcium
3 Points
Applesauce
Brownies
Serves 16 (3 points)
1/3 cup Vegetable oil
1/2 cup Unsweetened applesauce
1/2 cup Unsweetened cocoa powder
1/2 cup Sugar
1 cup All-purpose flour
1 teaspoon Baking powder
1/2 teaspoon Baking soda
2 large Eggs
1 teaspoon Vanilla extract
1/4 cup Chopped nuts
Preheat oven to 375 F. Combine oil, applesauce and cocoa. Add sugar and stir
until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir
into the mixture. Pour the batter into a greased and floured (or wax paper
lined and sprayed) 9 inch square pan. Sprinkle on nuts. Bake about 20 to 30
minutes or until top is set but edges are not dried out. Toothpick will come
out clean. Cut into 16 or more squares.
Applesauce
Maple Muffins
Serves 12 (2 points)
2 cups whole wheat pastry flour
1 tablespoon baking powder
1 1/4 cups unsweetened applesauce
1/2 cup maple syrup
2 whole egg whites (or 4 cup Eggbeaters)
1/2 cup dark raisins or chopped walnuts
Preheat oven to 350 F. Combine the flour and baking powder, and stir to mix
well. Add the applesauce, maple syrup, and egg whites, and stir just until the
dry ingredients are moistened. Fold in the raisins or walnuts. Coat muffin cups
with nonstick cooking spray, and fill 3/4 full with the batter. Bake at 350ºF
for 16 to 18 minutes, or just until a wooden toothpick inserted in the center
of a muffin comes out clean. Remove the muffin tin from the oven, and allow it
to sit for 5 minutes before removing the muffins. Serve warm or at room
temperature.
Per muffin: 130 cals; 0.4g fat; 3.6g protein; 0mg chol; 94mg sod; 3.3g fiber;
26mg calcium; 188mg potassium; 1mg iron
Banana
Pecan Loaf
½” slice = 2 points
1 3/4 cups all purpose flour
1/2 cup sugar
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 cup very ripe mashed banana
1/3 cup unsweetened applesauce
2 large egg whites
1 large egg
1/4 cup chopped pecans
1. Preheat oven to 350. Spray a 9"x5" loaf pan with nonstick cooking
spray.
2. In a large bowl, combine flour, sugar, baking powder, baking soda &
salt.
3. In a medium bowl, mix mashed banana, applesauce, egg whites and egg with a
fork.
4. Stir banana mixture into flour mixture just to moisten. Spoon batter into
pan, sprinkle with chopped pecans.
5. Bake 40 to 45 minutes. Cool loaf in pan on wire rack for 10 minutes. Remove
loaf from pan, cool completely.
Each slice (1/2-inch slice): 2 gr. total fat (0 gr. saturated), About 110
calories, 3 gr. protein, 22 gr. carbohydrate, 13 mg. cholesterol, 140 mg.
Sodium
Chocolate
Marble Coffee Cake
Serves 16 (2 points)
1/4 cup margarine
3/4 cup granulated sugar
1 whole egg (or 1/4 cup Eggbeaters)
1 egg white (or 1/8 cup Eggbeaters)
1 1/2 tsp. vanilla extract
1 1/4 cups flour
1 1/2 tsp. baking powder
1 tsp. cinnamon
1/2 tsp. baking soda
1 cup plain yogurt
Chocolate Marble
1/4 cup granulated sugar
3 tbs. cocoa powder
3 tbs. skim or 2% milk
Preheat oven to 350 degrees. In a medium bowl, cream 3/4 cup sugar and
margarine together. Beat in egg, egg white and vanilla. In a medium bowl combine
flour, baking soda, baking powder and cinnamon. Add flour mixture to
margarine/sugar mixture alternately with the yogurt mixing just until blended.
Pour all but one cup into sprayed and floured bundt pan.
In a small bowl mix together 1/4 cup sugar, cocoa and milk until blended. Add
to reserved batter, mixing well.
Pour this mixture over the batter in the pan and using a knife draw the
chocolate batter through the cake batter.
Counts as 16 servings at 2 POINTS each
Deep Dish
Peach Pie
Serves 6 (3 points)
8 medium-size firm ripe peaches, peeled, pitted, and sliced ½ inch thick
¼ cup plus 4 teaspoons firmly packed brown sugar
½ teaspoon cinnamon
1/8 teaspoon ground nutmeg
2 tablespoons flour
1 tablespoon unsalted margarine, softened
Preheat oven to 375 degrees. In an ungreased 1-quart baking dish or soufflé
dish, place the peaches, ¼ cup brown sugar, cinnamon and nutmeg, and stir
together.
In a small bowl, blend the remaining brown sugar with the flour and margarine,
and sprinkle evenly over the peaches.
Bake for 30 minutes or until the peaches are tender. Serve warm or cold. Top
with Lite Cool Whip, if you like.
(I use light margarine with good results.)
Per serving: 149 calories, 2 g fat, 0 mg cholesterol, 2 g protein, 34 g
carbohydrates, 4 mg sodium, 2 g fiber.
Dill
Onion Wheat Bread (Bread Machine)
Serves 16 (2 points)
1/3 cup water
1 egg
1/2 cup cream-style cottage cheese, drained
2 teaspoons margarine or butter
1 cup whole wheat flour
1 cup bread flour
1 1/2 teaspoons sugar
2 teaspoons minced dry onions
1 1/2 dried dillweed
1/2 teaspoon salt
1 teaspoon active dry yeast or bread machine yeast
Add ingredients to machine according to manufacturer's directions. Loaf serves
16.
Per serving: 77 calories, 4 g protein, 13 g carbohydrates, 1 g fat, 14 mg.
cholesterol, 109 mg sodium, 59 mg. potassium. 2 points per slice
"Ice
Cream" Sandwiches
Serves 24 – 2 points
1 pkg. (3.4 oz.) sugar-free fat-free instant vanilla pudding mix
2 cups cold skimmed milk
2 cups Cool Whip Lite
4 TBSP miniature semi-sweet chocolate chips
48 low-fat graham cracker squares----chocolate, if available
Mix pudding and milk according to the package directions and refrigerate until
set. Fold in the Cool Whip and chocolate chips. Place 24 graham crackers on a
backing sheet and top each with about 3 tablespoons of filling. Place another
cracker on top. Freeze for about 1 hour or till firm. Wrap individually in foil
or plastic wrap and freeze. Serve frozen.
Oatmeal-Raisin
Cookies
Makes 3 ½ cookies. Weight Watcher Points - 1 Point
3/4 cup firmly packed brown sugar
2/3 cup applesauce
1/4 cup granulated sugar
1 large egg
1/3 cup skim milk
1 teaspoon vanilla extract
1 1/2 self rising flour
1/2 teaspoon ground nutmeg
1 1/2 cups quick cooking oats
3/4 cup raisins
Cooking spray
Preheat oven to 375 degrees. Beat brown and granulated sugar with applesauce.
Add egg and beat well. Add milk and vanilla. Add flour and beat well. Stir in
the rest of the ingredients. Drop by level tablespoons onto baking sheet coated
with cooking spray. Bake at 375 degrees for 9 minutes or until lightly browned.
Yield: 3 1/2 dozen cookies.
Per cookie: Calories- 76, Protein 1.7gram, Fat 2 gram, Carbohydrates 13 grams,
Fiber 0.2 gram, Sodium 57 mg
Pumpkin
Cheesecake With Cranberry Glaze
Serves 12 (2 points)
12 (2-1/2-inch square) graham crackers
2 (8-ounce) packages Philadelphia Fat Free Cream Cheese
1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
2 cups (one 16-ounce can) pumpkin
1 teaspoon pumpkin pie spice
1 1/4 cups Cool Whip Lite
1 (4-serving) package JELL-O sugar-free vanilla cook & serve
pudding mix
1 cup Ocean Spray Reduced Calorie Cranberry Juice Cocktail
½ cup water
3 cups fresh cranberries
Instructions:
Evenly arrange graham crackers in a 9-by-13 inch cake pan. In a large bowl,
stir cream cheese with a spoon until soft. Add dry instant pudding mix,
pumpkin, and pumpkin pie spice. Mix well, using a wire whisk. Fold in 1/2 cup
Cool Whip Lite. Carefully spread pumpkin mixture over graham crackers. Refrigerate.
Meanwhile, in a medium saucepan, combine dry cook-and-serve pudding mix,
cranberry juice cocktail, water, and cranberries. Cook over medium heat,
stirring constantly, until mixture thickens and cranberries become soft. Place
saucepan on a wire rack and allow to cool 20 minutes. Evenly spoon cooled
cranberry mixture over pumpkin layer. Refrigerate at least two hours. Cut into
12 servings. When serving, top each piece with 1 tablespoon Cool Whip Lite.
COLLECTION: PEACH RECIPES
Berry-Peach
Crisp
Serves 8 (3 points)
3 cups blueberries
4 peaches peeled and sliced
3 tbs. sugar
1 tbs. cornstarch
2 tbs.. fresh lemon juice
½ cup quick cooking oatmeal
1/3 cup flour
2 tbs. brown sugar
1 tsp. cinnamon
½ tsp. nutmeg
3 tbs. cold stick margarine diced
Preheat the oven to 375. Spray an 8 in. square pan with cooking spray. In a
bowl combine the berries, peaches, sugar, cornstarch and lemon juice and spread
evenly in the bottom of the pan. Combine the rest of ingredients except
margarine. When combined cut in margarine until fine crumbles form. Sprinkle
evenly over the fruit.
Bake 40 min. Cool 15 min. Serve warm.
8 servings 3 pts. per serving 175 cal, 5 g fat, 3 gm fiber, 2 g protein
Fruit
Crisp
Serves 4 (4 points)
2 tablespoons sugar
1/4 teaspoon ground cinnamon
4 cups apples -- pear, or peaches
1/4 cup quick-cooking oats
2 tablespoons all-purpose flour
1 tablespoon brown sugar
1 tablespoon margarine -- melted
1/4 teaspoon ground cinnamon
1 cup vanilla ice milk
In a small mixing bowl, combine sugar and 1/4 tsp cinnamon. Place the apples or
other fruit in a 9-inc pie plate. Sprinkle sugar-cinnamon mixture over fruit.
Toss gently to coat. Cover: bake in a 375 oven for 25 min. Meanwhile, stir
together the oats, flour, brown sugar, margarine and 1/4 tsp cinnamon. Sprinkle
over partially cooked fruit mixture. Return to the oven and bake, uncovered,
for 15 to 20 minutes more or till fruit is tender. Serve warm with ice milk.
Makes 4 servings NOTES : Per serving: 198.2 cal, 5g fat, 3.4g fiber, 63mg
sodium Per serving: 4.2
Glow Pork
Chops
Serves 6 (4 points)
5 whole pork loin chops -- (5 to 6)
1/4 cup brown sugar
1/2 tsp. ground cinnamon
1/4 tsp. ground cloves
8 ounces tomato sauce
6 peaches, sliced in half
1/4 cup vinegar
to taste Salt and pepper
Lightly brown pork chops on both sides. Pour off excess fat. Combine sugar,
cinnamon, cloves, tomato sauce, 1/4 cup syrup from peaches, and vinegar.
Sprinkle chops with salt and pepper. Arrange chops in crockpot. Place drained
peach halves on top. Pour tomato mixture over all. Cover and cook 4 to 6 hours.
Oat-Topped
Peach Crisp
Serves 6 (3 points)
4 large peaches, sliced
2 1/2 tbs. sugar
1 tbs. all-purpose flour
1/2 cup(s) dried bread crumbs, whole-wheat
3 tbs. brown sugar
1/2 cup(s) uncooked quick oats
1/4 tsp. ground cinnamon
1 tbs. margarine, soft
Preheat oven to 350°F. In a large bowl, toss together peaches, white granulated
sugar and flour; spoon into a 9-inch glass pie dish. In a small bowl, toss
together breadcrumbs, brown sugar, oats and cinnamon. Spread oat mixture over
peaches. Cut margarine into slivers and sprinkle over bread crumb mixture. Bake
until peaches are bubbling and the topping is browned, about 40 minutes.
Yields about 1 1/4 cups per serving.
POINTS Serves | 6 POINTS per serving | 3
Orange
Burst Smoothie
Serves 2 (5 points)
12 ounces orange juice
2/3 cup frozen nonfat vanilla yogurt
1 cup peaches
1 whole banana
1/2 cup crushed ice
Pour orange juice in blender. Add the frozen yogurt, peaches, banana and ice.
Blend until smooth with a thick consistency. Makes two servings.
Peach and
Nectarine Smoothie
Makes 3 servings (2.5 points)
2 cups 1% milk
1 peach -- peeled, quartered
1 small nectarine -- quartered
6 ounces yogurt with fruit, nonfat, artificial sweetener -- peach flavor
Put contents in blender. Blend for approximately 40 seconds or until blender
contents are smooth and creamy. Serve immediately in chilled glasses garnish
with thin nectarine slices.
Peach
Bread Pudding
Makes 8 servings (5 points)
4 cups French bread, cubed
3 large eggs, beaten
2 cups fat-free milk
1/2 cup granulated sugar
1/2 teaspoon almond extract
4 ripe peaches, cubed
1/2 teaspoon cinnamon
2 tablespoons brown sugar
2 tablespoons sliced almonds
1 1/2 teaspoons butter, sliced into pieces
Preliminaries: Heat oven to 350 degrees and coat an 11-by-7-inch baking pan
with nonstick cooking spray.
Procedure: Spread bread cubes in pan. Whisk together eggs, milk, granulated
sugar and almond extract. Stir in peaches and any juice from cutting. Pour
mixture over bread cubes; press into bread with
back of spoon. Combine cinnamon and brown sugar and sprinkle on top of bread
mixture. Add sliced almonds and dot with butter. Bake 50 to 55 minutes until
knife inserted in center comes out clean.
Presentation: Serve warm with thin peach slices on top if desired. Cover and
refrigerate any leftovers for up to 3 days.
Per serving: calories, 259; fat, 4 grams; calories from fat, 14 percent;
carbohydrates, 50 grams; protein, 7 grams; fiber, 2 grams; cholesterol, 83
milligrams; sodium, 235 milligrams.
Points: 5
Peach
Crisp
Serves 9 (3
points)
Filling
2 tablespoons sugar
2 tablespoons sugar
1-1/2 tablespoons all-purpose flour
1 teaspoon ground cinnamon
6 cups peeled and sliced fresh peaches (6 to 8 medium) OR frozen peaches(two 16
oz. bags), thawed
1 teaspoon vanilla
Topping
1 cup oats (quick or old fashioned, uncooked)
1/4 cup coarsely chopped walnuts, pecans or almonds (optional)
2 tablespoons sugar
1/4 cup (1/2 stick) margarine, melted
1/2 teaspoon ground cinnamon
Heat oven to 350°F. Spray 8-inch square glass baking dish with cooking spray.
In large bowl, combine sugar or sweetener, flour and cinnamon; mix well. Add
peaches and vanilla; stir until fruit is evenly coated. Spoon into baking dish.
Combine topping ingredients in small bowl; mix well. Sprinkle evenly over
fruit. Bake 35 to 40 minutes or until fruit feels tender when pierced with a
sharp knife. Serve warm.
Peach
Fruit Smoothie
Serves 2 (2.5 points)
2 medium fresh peaches -- peel, pit, quarter
1 medium nectarine -- pit, quarter
1 cup orange juice
1/2 cup water
1/2 cup fresh strawberries
1 small kiwi fruit -- peeled
Place all ingredients in a blender. Process on high until creamy, about 1
minute. Serve immediately in chilled glasses. Garnish with fresh mint sprigs.
Peach Pie
Serves 8 (4 points)
1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 1/4 cups water
1 cup Cool Whip Lite
2 cups peeled and chopped fresh peaches
1 (6-ounce) Keebler butter-flavored piecrust
1/4 cup raspberry spreadable fruit spread (or 1/2 cup fresh raspberries,
crushed)
In a large bowl, combine dry pudding mix and dry milk powder. Add water. Mix
well using a wire whisk. Blend in 1/2 cup Cool Whip Lite. Add chopped peaches.
Mix gently to combine. Spread mixture evenly into piecrust. Refrigerate while
preparing topping. In a small bowl, stir raspberry spreadable fruit until soft.
Add remaining 1/2 cup Cool Whip Lite. Mix gently to combine. Spread topping
mixture evenly over set filling. Refrigerate at least 2 hours. Cut into 8
servings.
194 Calories - 6 gm Fat - 3 gm Protein - 32 gm Carbohydrate -323 mg Sodium - 2
gm Fiber
COLLECTION: SALAD DRESSINGS
Buttermilk
Herb Dressing
2 Tablespoons = 0 points
1 cup nonfat buttermilk
1/3 cup low fat sour cream
3 Tbs. reduced calorie mayonnaise
1 Tbs. grated Parmesan cheese
3/4 tea. freeze dried chives
1/4 tea. garlic powder
1/8 tea. each salt and pepper
Mix all tog. in a bowl, stir well with a whisk. Cover and chill. Makes 1 1/2
cups.
AZCRAZY 07/27/2003 01:14:30 PM
Creamy Cajun Dressing
2 Tbls. ff mayo
1 Tbls. ff sour cream
1 Tbls. cider vinegar
2 tsp. Splenda
1/4-1/2 tsp. cajun seasoning (more or less depending on your tastebuds)
Mix well and serve.... 1/2 point for all
Creamy
Celery Seed Dressing
Makes 1 cup (2 tablespoons = 1 point)
1/4 cup plus 2 T. EACH red. calorie mayo & plain nonfat yogurt
2 T. EACH sugar or sub. & white vinegar
1 T. prepared mustard
1/4 tea. celery seeds
1/8 tea. EACH salt and pepper
Combine all tog. Stir well. Cover and chill.
Creamy
Cucumber Dressing
Make 1 3/4 cups (2 tablespoons = 0 points)
1 cup plain low fat yogurt
1/3 cup peeled, seeded, and finely chopped cucumber
1/4 cup red. calorie mayonnaise
2 T. EACH green onions, lemon juice
1/4 tea. EACH salt, dried whole dill weed
1/8 tea. pepper
Combine all together .in a bowl, stir with whisk. Cover and chill.
Creamy
Ranch Salad Dressing
Makes 1 2/3 cups (3 tablespoons = 1 point)
1 cup cottage cheese, 2% fat
2/3 cup plain low-fat yogurt
2 green onions -- chopped
1 teaspoons Dijon mustard
1/2 teaspoon Garlic powder
1/2 teaspoon Dried basil
1/4 teaspoon Dried oregano
In food processor or blender, process cottage cheese and yogurt until smooth.
Pour into bowl and stir in onions and seasonings. Cover and refrigerate for at
least 30 min so flavors develop. Store for up to one week. Stir before serving.
Dijon
Vinaigrette (Diabetic)
Makes 20 servings (2 tbsp. each) (1 point)
1/4 cup virgin olive oil
6 tbs. fresh lemon juice
1 tbs. Dijon mustard
1 tsp. freshly ground pepper
2 garlic cloves, minced
Thoroughly blend all ingredients in a bowl. Store in a clean jar.
Ranch
Style Dip or Salad Dressing
2 tablespoons = 2 points
1/2 cup nonfat sour cream
1/2 cup nonfat yogurt
1 Tablespoon white vinegar -- (1 to 3)
1 teaspoon dried onions -- (not onion salt)
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
Mix well. The amount of vinegar depends on how thick you want this and the
seasonings are to taste. You could also use other kinds of vinegar, keeping in
mind that the more intensely-colored ones will color the dip (which may not be
a bad thing). You can also splash in some lemon juice but don't try to
substitute for all the vinegar - *much* too sour! and the taste isn't 'ranch.'
Per serving: 153 Calories; less than one gram Fat (1% calories from fat);15g
Protein; 25g Carbohydrate; 15mg Cholesterol; 174mg Sodium
Zesty
Coleslaw Dressing
Makes 1 cup (2 tablespoons = 0 points)
1/2 cup plain low fat yogurt
1/4 cup nonfat sour cream alternative
1 T. EACH dijon mustard, cider vinegar, lemon juice, olive oil
1 tea. sugar or sub.
1/2 tea. EACH celery seeds, prepared horseradish
1/4 tea. EACH salt and pepper
Mix together in a bowl and whisk. Cover and chill. Makes 1 cup serving size
Thousand
Island Dressing
Makes 1 1/2 cups (1 point for 2 tablespoons)
1/2 cup EACH plain low fat yogurt, red. calorie mayo.
1/4 cup red. Calorie chili sauce
1/4 cup red. calorie chili sauce
2 T. sweet pickle relish
1 T. EACH minced fresh onion, finely chopped celery
1 tea. lemon juice
1/8 tea. pepper
Mix all tog. in a bowl and whisk. Cover and chill. Makes 1 1/2 cups.
RECIPES POSTED BY OTHERS
xstitcher47 07/20/2003 10:54:11 AM
glazed carrots
POINTS | 5 Servings | 2
Side Dishes |
Ingredients
5 medium carrot(s)
1/4 cup water
1/8 tsp table salt
1 1/2 Tbsp margarine
1 Tbsp lemon zest
1/3 cup packed light brown sugar
Instructions
thinly slice carrots, combine carrots, water and salt. Place in 1 qt casserole.
Cover tightly with plastic. Microwave 5 min. on high till tender-crisp.
Stir in butter,lemon zest and brown sugar. Cover. Microwave 4 min. on high, or
till hot and glazed.
from the magic of microwave cookbook. this is very tasty.
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nutinva 07/27/2003 07:43:37 PM
A couple of people were asking about No Pudge brownies; I have a clone recipe
that I really like, I don't know if it tastes like the real thing or not since
I haven't found the mix anywhere. Enjoy, Sandy.
No Pudge Clone
1/2 cup dry cocoa powder
3/4 cup all purpose flour
1 tbsp. cornstarch
1/4 tsp. baking soda
1/4 tsp. salt
1 1/4 cup sugar
2/3 cup nonfat vanilla yogurt
Combine all dry ingredients and stir in yogurt. Mix well and spread in 8 inch
"pammed" baking dish. Bake 30 to 35 minutes at 350 degrees.
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MrsB1990 07/20/2003 11:31:25 AM
Farmhouse Chicken and Dressing
16 servings-103 cal-0 fat-1 fib-2 pts
1 tsp. olive
oil
1 cup chopped onion
3/4 c. sliced celery
2 c. water
2 T. yogurt-based spread (such as Brummel and Brown)
1 (10-ounce) can reduced-fat, reduced-sodium cream of chicken soup, undiluted
1 (8-ounce) pkg. cornbread stuffing (such as Pepperidge Farm)
1/2 tsp. pepper
3 cups chopped roasted chicken breast
Cooking spray
Preheat oven to 350 degrees. Heat oil in a nonstick skillet over medium-high
heat. Add onion and celery; saute 4 minutes or until onion is golden.
Increase heat to high; add water. Bring to boil, and cook 4 minutes or until
celery is tender. Stir in spread until melted. Add soup, stuffing and pepper.
Remove from hear, and stir in chicken.
Place stuffing mixture in a 2-qt. baking dish coated with cooking spray. Bake
at 350 degrees for 45 minutes or until top is golden.
Yield: 6 servings (serving size is 1/6 of casserole)
POINTS:6
Exchanges: 2 Starch, 1 Veg; 3 Very lean meat, 1 Fat
PER SERVING: CAL 320 (20% from fat0: PRO 27,5g; FAT 6/9g (sat 1.8g); CARB 35.5;
FIB 2/4g; CHOL 64mg; IRON 2.5mg; SOD 986mg; CALC 50mg
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MrsB1990 07/20/2003 11:19:53 AM
POLYNESIAN BEEF KABOBS
1-½ pounds boneless sirloin steak
½ c. dry sherry
½ c. low-sodium soy sauce
3 T. sugar
3 T. white vinegar
½ tsp. salt
½ tsp. garlic powder
½ tsp. pepper
2 small red onions, each cut into 8 wedges
1 (8 oz. pkg.) fresh mushrooms
2 medium green bell peppers, cut into 1-inch pieces
1 small peeled and cored pineapple, cut into 1-inch pieces
2 c. cherry tomatoes
Cooking spray
Trim fat from beef; cut beef into 1-inch cubes. Combine beef and next 7
ingredients in a large zip-top plastic bag; seal and marinate in refrigerator 2
to 24 hours, turning bag occasionally. Remove beef cubes from bag; reserving
marinade.
Prepare grill or broiler. If using wooden skewers, soak in water for fifteen
minutes prior to use.
Tread beef cubes, onion wedges, mushrooms, bell pepper pieces and pineapple
pieces alternately onto 12 (12-inch) skewers. Thread tomatoes separately onto 6
(12-inch) skewers.
Place beef-vegetable skewers on grill rack or broiler pan coated with cooking
spray; grill or broil 10 minutes or until beef is desired degree of doneness,
turning and basting occasionally with reserved marinade. Grill or broil tomato
skewers 2 minutes, or until thoroughly heated.
Yield: 6 servings (serving size 2 beef-vegetable skewers and 1 tomato skewer)
POINTS: 6
Diabetic Exchanges: 1 Starch, 1 Fruit, 1 Veg, 3-½ L meat
Per Serving: CAL 331 (21% from fat); PRO 30.8g; FAT 8g (sat. 2.8g); CARB 34g;
FIB 4.7g; CHOL 77mg; IRON 4.4 mg; SODIUM 1068 mg; CALC 41mg
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MrsB1990 07/10/2003 07:26:44 PM
Coconut Almond Macaroons
Two classic macaroons are combined in this recipe. Almonds add crunch, while
coconut gives the cookies some chewiness.
4 large egg whites
½ tsp. cream of tartar
¼ tsp. salt
1 cup sugar
½ cup flaked sweetened coconut
¼ cup finely chopped almonds
Preheat oven to 300 degrees.
Place the first three ingredients in a large bowl; beat with a mixer at high
speed until soft peaks form. Add sugar, 1 tablespoon at a time, beating until
stiff peaks form. Fold in coconut and almonds.
Cover baking sheets with parchment paper, secure with masking tape. Drop
coconut mixture by level tablespoonfuls onto baking sheets. Bake at 300 degrees
for 40 minutes or until dry. Cool on pans on wire racks.
Yield: 4 ½ dozen cookies, ½ point per cookie
Note: Store in an airtight container.
Nutritional Info: Calories, 22 (20% from fat); Fat 0.5 g (sat 0.3 g, mono 0.2
g, poly 0 g); Protein 0.4 g; Carb 4.2 g; Fiber 0.1 g; Chol 0 mg; Iron 0 mg;
Sodium 17 mg
These are the only two cookie recipes I've posted. Hope you find what you're
looking for.
Donna
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BENITA2002 08/03/2003 12:19:19 PM
SEAFOOD
NEWBURG
INGREDIENTS:
3 cups fat-free chicken broth
1 pound medium-size fresh shrimp, peeled and deveined
3/4 pound scallops
1/2 cup dry butter substitute
1/2 teaspoon garlic powder
1/2 tesapoon dried parsley flakes
1/4 teaspoon salt
1/4 teaspoon ground white pepper
1/4 teaspoon thyme
1/4 teaspoon dried sage
3 Tablespoons cornstarch
3 Tablespoons water
2 Tablespoons lemon juice
1. Bring broth to a boil in a medium saucepan. Add shrimp and scallops; cook 3
to 5 minutes or until shrimp turns pink. Remove seafood from broth; set seafood
aside.
2. Add butter substitute and next 6 ingredients to broth; bring to a boil.
3. combine cornstarch and water; add to chicken broth mixture. Reduce heat, and
simmer 5 minutes. Add lemon juice to broth mixture; add shrimp and scallops,
and stir.
4. Serve over cooked rice (cooked without salt or fat), if desired.
NOTE: See your starch list for exchange value of rice.
(taken from Oxmoor House "The Complete Step-by-Step Diabetic Cookbook)
Exchanges:
1/2 starch, 3 lean meat Yield: 6 servings Serving size: 3/4 cup calories: 155
carbohydrates: 8 m
protein: 26 gm fat: 2 gm fiber: 0 gm
sodium: 565 cholesterol: 126 mg
Benita
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MrsB1990 07/10/2003 07:25:10 PM
Crispy Cereal Meringues
Topped with creamy chocolate ribbons, these meringues are rich-tasting but
feather light.
4 egg whites
¼ tsp. cream of tartar
¼ tsp. salt
1 c. sugar
2 c. chocolate-flavored crisp rice cereal
¼ c. semisweet chocolate chips
½ tsp. vegetable shortening
In a mixing bowl, beat egg whites, cream of tartar and salt until soft peaks
form. Gradually add sugar, 1tablespoon at a time, until stiff peaks form, about
6 minutes. Fold in cereal. Drop by rounded teaspoonfuls one inch apart onto
baking sheets coated with nonstick cooking spray. Bake at 300 degrees for 35-40
minutes or until firm to the touch. Remove to wire racks to cool.
In a microwave or heavy saucepan, melt chocolate chips with shortening.
Transfer to a small resealable plastic bag; cut a small hole in the corner of
bag. Drizzle melted chocolate over meringues. Place on waxed paper to harden.
Yield: 64 cookies
2 cookies = 1 point
Nutritional analysis: One serving (2 cookies) equals 43 calories, 1 g fat
(trace saturated fat), 0 cholesterol, 43 mg sodium, 9 g carbohydrate, trace
fiber, 1 g protein.
Diabetic exchange: ½ starch
Donna
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lovestoact 08/03/2003 11:28:57 PM
I bulked the Pizza Soup recipe up to make it last a week and have some to
freeze. I don't have the online tools and ran this through MasterCook and then
through a point counter. So if you get a different point count than this, I
hope it's something you can be happy with and enjoy the soup.
PIZZA SOUP
From the kitchen of lovestoact
Servings 12 / 1 cup each / 1.1 point each
8 oz onion chopped
8 oz bell pepper chopped
8 oz mushrooms fresh, sliced
8 oz zucchini, halved and sliced
1 14 oz can Swanson 100% FF beef broth
1 14 oz can Rotel Milder Diced Tomatoes & Green Chilies
1 14 oz can/jar Ragú Old World Style Spaghetti Sauce
8 oz Gardenburger Meatless Meatballs
1 tsp Italian seasoning
1/2 c Kraft Fat Free Mozzarella Cheese
Directions: In a medium saucepan, combine onion, green pepper, mushrooms,
zucchini and 1/4 cup of the broth. Bring to boiling; reduce heat. Simmer
covered for 5 minutes. Stir in the remaining broth, the undrained tomatoes,
pizza sauce, meatballs and seasoning. Simmer for 10 minutes more or until
vegetables arew tender. Top each serving with mozzarella cheese.
Nutrition Info: Per Serving (excluding unknown items): 78 Calories; 2g Fat
(23.6% calories from fat); 4g Protein; 10g Carbohydrate; 3g Dietary Fiber; 1mg
Cholesterol; 563mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fat.
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deborahdowning 07/18/2003 10:23:11 AM
For you chip lovers.
Serves 6 @ 1 pt. each
1. Scrub 1 lb of yukon gold potatoes (3 medium)
2. Slice 1/8 inch thin (I used my mandolin)
3. Spray a cookie sheet with olive oil spray
4. Layer the potato slices on the spray and sprinkle with salt and herbs of
choice (we used rosemary and garlic last night)spray with olive oil spray
5. Bake at 400 degrees for 10 minutes; turn and bake an additional 5-10 minutes
to desired crispness.
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canonwren 07/16/2003 02:18:19 PM
I'm always in search of a way to use zuchini this time of year:
Zucchini Salad
Minty shredded zuchini salad - zero pts for the whole thing
Shred 2 cups fresh, tender zuchini in a food processor
Add 2-4 chopped green onions
toss with:
2 Tbsp Cross & Blackwells Mint Sauce (in meat sauce dept. of Grocery)
1 Tbsp Balsamic Vinegar
1 packet equal or 2 tsp splenda
2 tsp of italian salad dressing mix (in small envelopes - I use good seasons.)
Stir and enjoy.
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spartandax 07/18/2003 12:49:10 PM
This is one of my all time favorites, is full of fiber and very low points.
Italian Green Beans
1 6 oz. pk Deli sliced ham (like Hillshire Farm)
2 lbs frozen whole green beans (not the French cuts)
2 15 oz. cans diced tomatoes
1 15 oz can tomato sauce
1 tbsp olive oil
1 large diced onion( enough to make about 2 cups)
2 cloves garlic, diced
2 tsp sugar or Splenda
2 tsp Italian seasoning
1/2 tas fresh ground pepper
1 Tbsp Mrs. Dash Sun Dried Tomato blend ( if you cant find it, you can leave it
out.)
Dice ham in small pieces and saute in large Dutch Oven or pot until slightly
browned. Add onions and saute until translucent. Add all other ingredients,
bring to a boil, then reduce heat to simmer. Simmer covered for about 1 1/2
hours.
About 1 point for 2 cups.
You can also use fresh green beans. Just be sure to cook longer, until they are
very tender. They take longer than the frozen ones and aren't always readily
available.
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Izzy95 07/20/2003 08:19:58 PM
Peach Shortcake
2 cups sliced fresh peaches
1-1/2 tablespoons + 1 tsp sugar substitute
1/2 teaspoon almond extract
1/2 teaspoon cinnamon
1 cup flour
2 teaspoons baking powder
1 dash salt -- optional
2 tablespoons canola oil
1 egg substitute equivalent
1/4 cup skim milk
Preheat the oven to 400 degrees. Lightly spray an 8x8x2" baking pan with
Pam. Arrange the peaches in the bottom of the dish. Mix together 1 teaspoon
sugar substitute, almond extract, and cinnamon; sprinkle over the peaches and
set aside. In a medium mixing bowl, combine the flour, baking powder, salt, and
1-1/2 tablespoons sugar substitute; mix well. Add the oil, egg, and milk to the
dry ingredients; mix until smooth. Spread evenly over the peaches and bake for
25-30 minutes or until the top is golden brown. Remove from oven, invert onto a
serving plate, and serve.
Makes 8 (1/2 cup) servings. Each: 3 POINTS
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Izzy95 07/20/2003 08:19:12 PM
Baked Rigatoni with Beef
4 cups Tomato Sauce
1 pound ground round
4 cups cooked rigatoni (about 2-1/2 cups uncooked pasta)
1-1/2 cups (6 ounces) shredded part-skim mozzarella cheese, divided
Cooking spray
1/4 cup (1 ounce) grated fresh Parmesan cheese
Prepare Tomato Sauce. Preheat oven to 350°F. Cook beef in a large nonstick
skillet over medium-high heat until browned; stir to crumble. Drain well.
Combine beef, rigatoni, tomato sauce, and 1 cup mozzarella in an 11x7-inch
baking dish coated with cooking spray. Top with 1/2 cup mozzarella and
Parmesan. Bake at 350°F for 20 minutes or until thoroughly heated.
Makes 8 (1 cup) servings. Each: 6 POINTS
SMOTHERED
CHICKEN WITH PIEROGIES
1 dozen Mrs. T's frozen Potato and Cheddar Cheese pierogies
1 can (10 3/4 oz) low-fat cream of chicken soup
1 can (4 oz) sliced mushrooms, drained
1 cup frozen peas
2 cups cubed or shredded cooked chicken
Preheat oven to 350. Spray a 2-quart casserole with cooking spray. Thaw
pierogies in boiling water for 5 minutes, drain, and place in casserole dish.
In a large saucepan, combine soup, mushrooms, peas and chicken. Cook, stirring,
about 5 minutes or until heated through. Pour over pierogies. Bake 15 minutes.
4 servings, 7 POINTS each
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boomerloser1 07/10/2003 06:34:08 PM
Salmon
Patties
1 can pink salmon with juice
1 egg
1 can mixed vegetables
1/4 c uncooked oats
1/2 onion
2 sliced jaolopenas
mix all ingredients together and shape into 7 or 8 balls and spray teflon pan
with low cal olive oil or canola oil and lightly flatten into pan and cover and
cook over medium heat for 2 minutes and turn for same length of time . They are
marvelous and smell up the house fantastic. Smile! Garnish each with hot
mustard. Yummy!
128.68 cal for 8
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Izzy95 07/31/2003 09:00:14 AM
Cheesy Double-Bean Chili
Makes 6 servings
2 tbsp. margarine or butter
1 med. onion, sliced
1 large clove garlic, finely chopped
1 can (28 oz.) whole tomatoes, undrained
1 can (15 to 16 oz.) kidney beans, rinsed and drained
1 can (15 to 16 oz.) pinto beans, rinsed and drained
1 can (4 oz.) chopped green chilies, drained
2 to 3 tsp. chipotle chili powder or regular chili powder
1/2 cup shredded Cheddar cheese (2 oz.)
1 cup shredded Monterey Jack cheese (4 oz.)
Melt margarine in 3 qt. saucepan over medium heat. Cook onion and garlic in
margarine, stirring occasionally, until onion is tender. Stir in remaining
ingredients except cheeses, breaking up tomatoes. Heat to boiling; reduce heat.
Cover and simmer 15 minutes, stirring occasionally. Stir in Cheddar cheese and
1/2 cup of the Monterey Jack cheese. Heat over low heat, stirring occasionally,
just until cheeses are melted. Sprinkle each serving with remaining Monterey
Jack cheese.
Makes 6 servings. Each: 7 POINTS
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Izzy95 07/31/2003 09:01:01 AM
Blueberry-Lemon Frozen Angel Dessert
1 (14 oz.) purchased angel food cake loaf
1 pint low-fat lemon sherbet, softened
1 (21 oz.) can light blueberry pie filling
1 Tbs. amaretto or tsp. almond extract
Slice the cake in half horizontally. Spread the sherbet over the
bottom half of cake and replace top. Wrap the cake and freeze 1 hour,
until firm.
When ready to serve, combine the pie filling and amaretto in a small bowl and
blend well. Slice the frozen cake crosswise and top each slice with the pie
filling mixture.
Makes 8 servings. Each: 5 POINTS
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Izzy95 07/19/2003 08:56:30 AM
Neapolitian Sundaes
1 cup sliced strawberries
1/4 cup chocolate chips
4 (1 oz.) slices angel food cake
1 /2 cups low-fat frozen yogurt
Place strawberries in a blender; process until smooth. Place chocolate chips in
a small zip-top plastic bag, and crush with a meat mallet or rolling pin.
Drizzle strawberry puree evenly on 4 plates, and place cake slices on top of
puree. Top each cake slice with 1/2 cup frozen yogurt, and sprinkle each with 1
tbsp. crushed chocolate chips.
Makes 4 servings. Each: 4 POINTS
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Izzy95 07/18/2003 10:11:42 AM
Sitting in again for beckbrock -
Fiesta Skillet Spaghetti
1/2 teaspoon olive oil
1 pound ground chicken breast, skinless
1/2 cup onions, chopped
1/2 cup bell peppers, chopped
15 oz. tomato sauce
4 cups water
1 envelope taco seasoning mix
8 oz. thin spaghetti, uncooked
1/2 cup fat-free cheddar cheese, shredded
Heat oil in a 12" skillet over medium heat. Add chicken, onions, and bell
peppers. Cook until chicken is no longer pink and vegetables are tender. Stir
in water, tomato sauce and taco seasoning mix. Bring to a boil. Add the
uncooked spaghetti. Reduce heat, cover, and simmer until spaghetti is tender,
about 25 minutes. Sprinkle with cheese.
Makes 6 servings. Each: 6 POINTS
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Izzy95 07/19/2003 08:54:44 AM
One-Pot Dinner
1/2 lb. lean ground beef
1 medium onion, chopped
1 cup chopped celery
3/4 cup chopped green pepper
2 tsps. Worcestershire sauce
1 tsp. salt (optional)
1/2 tsp. dried basil
1/4 tsp. pepper
2 cups uncooked no-yolk medium egg noodles
1 (16 oz.) can kidney beans, rinsed and drained
1 (14 1/2 oz.) can no-salt added stewed tomatoes
3/4 c. water
1 low-sodium beef bouillon cube
In a large saucepan or skillet, cook meat until no longer pink; drain. Add
onion, celery and green pepper; cook for 5 minutes or until vegetables are
crisp-tender. Add Worcestershire sauce, salt, if desired, basil and pepper.
Stir in noodles, beans, tomatoes, water and bouillon. Bring to a boil. Reduce
heat; cover and simmer for 20 minutes or until noodles are tender, stirring
occasionally.
Makes 5 servings. Each: 6 POINTS
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Izzy95 07/19/2003 08:55:49 AM
BARBECUED LIMA BEANS
1 pound dried lima beans
6 cups water
1-1/2 cups chopped onions
1 teaspoon salt
1 cup ketchup
3/4 cup packed brown sugar
1/3 cup pancake syrup
1/4 teaspoon hot pepper sauce
4 bacon strips, cooked and crumbled
Place beans in a large saucepan; add water to cover by 2 . Bring to a boil;
boil for 2 minutes. Remove from the heat; cover and let stand for 1 hour. Drain
and rinse beans, discarding water. Return beans to the saucepan. Add 6 cups
water, onions, and salt; mix well. Bring to a boil. Reduce heat; cover and
simmer for 1-1/2 to 1-3/4 hours or until beans are tender. Drain and discard
liquid. Stir in the ketchup, brown sugar, syrup, hot pepper sauce, and bacon.
Transfer to an ungreased 2-quart baking dish or bean pot. Cover and bake at 350
degrees for 30 minutes. Uncover and bake 30 minutes longer or until bubbly.
Makes 12 (1/2 cup) servings. Each: 163 calories / 1 g. fat / 3 g. fiber = 3
POINTS
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Izzy95 07/18/2003 10:05:18 AM
Substituting for beckbrock while she is at her family reunion. Here's a couple
I was just given yesterday from a W.W. newsletter I get from my work, which is
a large university in central PA. I haven't tried these so I don't know what
they taste like, but they sound good to me especially with garden tomatoes and
cukes soon arriving! These come from a W.W. leader so points should be accurate.
Corn Pudding Stuffed Tomatoes
6 tomatoes
1-1/2 teaspoons butter
1 tablespoon all-purpose flour
1/2 cup fat-free milk
1/4 cup minced fresh chives
1/2 teaspoon salt
Freshly ground pepper
1 large egg, lightly beaten
1-1/2 cups corn kernels
2 teaspoons plain dried bread crumbs
Preheat the oven to 400 degrees. Cut a thin slice from the stem end of each
tomato; scoop out and discard the pulp. Arrange the tomatoes in a shallow
baking dish. Heat the butter in a small saucepan. Stir in the flour and cook 1
minute. Whisk in the milk, chives, salt, and pepper and bring to a boil. Cook,
stirring constantly, until the mixture thickens slightly, about 5 minutes.
Remove from the heat and let stand 5 minutes. Whisk in the egg, and then fold
in the corn. Spoon the mixture evenly into the tomato shells and sprinkle with
the bread crumbs. Bake until golden and bubbling, 35-40 minutes. Serve
immediately.
Makes 6 servings. Each: 2 POINTS
Marinated Cucumber-Zucchini Salad
1 cucumber, peeled, seeded, and sliced paper-thin
1 zucchini, sliced paper-thin
1/4 cup finely chopped onion
1/4 cup white vinegar
1-1/2 tablespoons chopped fresh dill
1 tablespoon water
1-1/2 teaspoon sugar
1/4 teaspoon salt
1/8 teaspoon ground white pepper
Place the cucumber, zucchini, and onion in a shallow dish; set aside. Stir
together the vinegar, dill, water, sugar, salt, and pepper in a bowl. Pour this
dressing over the cucumber mixture; cover and refrigerate at least 2 hours
before serving.
Makes 4 servings. Each: 0 POINTS
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AZCRAZY 07/09/2003 07:06:12 PM
Sweet
Orange Dressing
2 Tbls. FF Mayo
1 Tbls. Pourable Splenda
1 Tbls. fresh orange juice
1 1/2 tsp. rice vinegar
1/8 tsp. grated orange peel
Combine all ingredients and serve.
0 points for all.
This is so delicious on spring greens with 10 peanuts chopped, 2 oz. chicken
breast sliced, and sliced green onions.
3 pts. for salad and dressing
Variation...Tangy Lime Dressing
2 Tbls. FF Mayo
1 Tbls. pourable Splenda
1 Tbls. fresh lime juice
1/8 tsp. grated lime peel
Combine all ingredients and serve.
0 Points for all.
I had this version last night with romaine lettuce, sliced green onion, jicama,
10 chopped spicey peanuts, and half of a Pink Lady apple chunked. It was a
fantastic mix of flavors and so refreshing.
Salad and dressing, 1.5 points.
Hope you like these...Fran
These dressings are also great on fruit salads.
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mrsmhwillia 07/22/2003 05:21:26 PM
Giant Oatmeal Raisin Breakfast Cookie
1 1/4 cups granulated date sugar
¾ cup brown rice syrup
2 tbs canola oil
10 oz prune puree (baby food)
4 egg whites
1 tsp vanilla
3 cups oatmeal
2 cups unprocessed bran
2 cups flour
1 ½ tsp baking soda
½ tsp baking powder
½ tsp salt
½ cup raisins
1 tsp cinnamon
Preheat oven to 350. Coat baking sheets with non-stick spray.
In a bowl combine the date sugar, brown rice syrup, canola oil, prune puree,
egg whites, and vanilla. Add oats, bran, flour, baking soda, baking powder, and
salt. Stir in raisins and cinnamon.
Drop ½ cup at a time onto the baking sheet. Bake 20 minutes or until golden.
Makes 18 cookies. Per cookie: 251 calories, 3 g fat, 5 g fiber (4 WW pts)
This is a very thick mixture. Next time I make them I will weigh out the
amounts in 18 equal portions as opposed to using the measuring cup.
I used
powdered egg whites and added the appropriate amount of water. The date suga
was very expensive. I have decided that next time I make them, I will buy dried
dates and grind them up to a fine powder in my food processor and use that. It
is being used for the sweetener and will accomplish the same purpose.
I froze these in individual zip-locs and they are so handy to grab and go whenI
am in a hurry. Enjoy!!!
mrsmhwillia 07/22/2003 05:22:05 PM
Giant Double Chocolate Chip Breakfast Cookie
1 1/4 cups granulated date sugar
¾ cup brown rice syrup
2 tbs canola oil
10 oz prune puree (baby food)
4 egg whites
1 tsp vanilla
3 cups oatmeal
2 cups unprocessed bran
2 cups flour
1 ½ tsp baking soda
½ tsp baking powder
½ tsp salt
1/3 cup unsweetened cocoa powder
½ cup semisweet chocolate chips
Preheat oven to 350. Coat baking sheets with non-stick spray.
In a bowl combine the date sugar, brown rice syrup, canola oil, prune puree,
egg whites, and vanilla. Add oats, bran, flour, baking soda, baking powder, and
salt.
Stir in cocoa powder and chocolate chips.
Drop ½ cup at a time onto the baking sheet. Bake 20 minutes or until golden.
Makes 18 cookies. Per cookie: 279 calories, 4 g fat, 5 g fiber (5 WW pts)
mrsmhwillia 07/22/2003 05:22:40 PM
Giant Peanut Butter Breakfast Cookie
1 1/4 cups granulated date sugar
¾ cup brown rice syrup
2 tbs canola oil
10 oz prune puree (baby food)
4 egg whites
1 tsp vanilla
3 cups oatmeal
2 cups unprocessed bran
2 cups flour
1 ½ tsp baking soda
½ tsp baking powder
½ tsp salt
½ cup natural peanut butter
Preheat oven to 350. Coat baking sheets with non-stick spray.
In a bowl combine the date sugar, brown rice syrup, canola oil, prune puree,
egg whites, and vanilla. Add oats, bran, flour, baking soda, baking powder, and
salt.
Stir in the peanut butter.
Drop ½ cup at a time onto the baking sheet. Bake 20 minutes or until golden.
Makes 18 cookies. Per cookie: 280 calories, 6 g fat, 5 g fiber (5 WW pts)
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nutinva 08/01/2003 11:59:39 AM
I found that at the Prevention site and thought it sounded different. No bowl
to wash!!
Crazy Cake
1 1/2 cup flour
1 cup sugar
3 tbsp. unsweetened cocoa
1 tsp. baking soda
1/2 tsp. salt
3 tbsp. vegetable oil
1 tbsp. white vinegar
1 tsp. vanilla
1 cup cold water
Combine dry ingredients in an ungreased 8 inch baking dish. Make 3 depression
with the back of a spoon in flour mix. Pour oil in one, vinegar in the second
one, and vanilla in the third. Pour water over all and stir with fork to
combine. Bake for 30 minutes at 350 degrees.
9 servings:cal 146/5.7 fat/0.4 fiber/3 points
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nutinva 07/16/2003 02:28:11 PM
I saw this on Sara's Secrets last week and thought I would share, it sounds
really yummy. The serving size is very small, but at 1 point each you could
have 2, LOL!!!
Expresso Cake
14 servings @ 1 point each
2/3 cup whole wheat pastry flour
1/4 cup unbleached all purpose flour
1 cup raw cane sugar (Turbinado)
2/3 cup unsweetened cocoa powder
1 1/2 tsp. baking powder
1/4 tsp. baking soda
1/4 tsp. salt
1/2 cup pureed prunes or unsweetened applesauce
3 large egg whites
1 tsp. pure vanilla extract
1 cup coffee
Peheat oven to 350 degrees, spray 9inch cake pan with cooking spray and dust
with additional cocoa powder.
In a meduim bowl, combine all dry ingredients. In another bowl combine
applesauce, egg whites, extract, and coffee. Mix the wet ingredients into the
dry and pour in prepared cake pan.
Bake for 20 to 25 minutes or until a toothpick inserted in center comes out
clean. Cool in pan 10 minutes and invert onto wire rack to cool completely. Cut
into 14 wedges to serve.
Per serving: cal 80-fat 0.5-fib 2-pts. 1
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nutinva 08/03/2003 12:48:23 PM
I found this recipe in an old Prevention magazine. Did you know that 5 dried
figs has almost as much calcium (135 mg) as 1/2 cup of milk. This surprised
me!!
Fig & Walnut Squares
20 servings @ 2 points each
1 egg
2 egg whites
1/2 cup sugar
3 tbsp. melted margarine or butter
1 (9oz.) pfg. dried mission figs, finely chopped
1/4 cup finely chopped walnuts
1/4 tsp. lemon peel, grated
1/2 cup all purpose flour
1 tsp. baking soda
Confectioner's sugar (opt.)
Beat egg, egg white, and sugar on high speed of mixer for 5 minutes or until
pale yellow and foamy. On medium speed beat in butter, figs, walnuts and lemon
peel. Next beat in flour and baking powder until just combined.
Pour into greased 8 inch baking dish and bake for 35 to 37 minutes or until
center is set at 350 degrees. Cool completely. Sift with confectioner's sugar
if desired.
20 servings: 88 cal-3 fat-1 fib-24 mg calcium
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Ladybec 07/21/2003 10:36:42 AM
Tried this recipe this weekend and it is delicious. DH couldn't get enough of
it. Hope you enjoy it too. Donna
Pasta Salad with Shrimp and Basil
Ingredients
1/2 pound medium shrimp, cooked and peeled
2 cups cooked medium seashell pasta
1 cup chopped plum tomatoes
1/4 cup chopped green bell pepper
2 tablespoons and 2 teaspoons fresh lemon juice
2 tablespoons chopped shallots
2 tablespoons chopped fresh basil
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 clove garlic, minced
Directions
1 Combine all ingredients in large bowl. Cover and refrigerate at least 8
hours.
Reprinted with permission of Cooking Light® magazine. All rights reserved
4 servings
CALORIES 197 (21% from fat); FAT 4.5g (sat 0.8g, mono 1.2g, poly 2.1g); PROTEIN
13.2g; CARB 25.7g; FIBER 1.5g; CHOL 83mg; IRON 2.8mg; SODIUM 249mg; CALC 30
4 points per serving
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nutinva 08/01/2003 11:37:04 AM
This ia a Joanna Lund recipe that I love to take to reunions, picnics, etc. I
don't think Becky has posted this, it wasn't in my Becky file!!
Calico Potluck Beans
8 oz. lean ground beef
1/2 cup chopped onions
16 oz. can kidney beans
16 oz. can butter beans
16 oz. can green beans
16 oz. can wax beans
15 oz. can chunky tomato sauce
2 tbsp. brown sugar twin
3 tbsp. bacon bits
1/2 tsp. minced garlic
Rinse and drain all beans. In a skillet brown beef and onions. Drain off any
grease. Combine all ingredients in crockpot. Cover and cook on high 3-4 hours.
6(1 cup)servings-cal 239-fat 7-fib 7-points 5