INDEX June, 2003
Main Dishes, Side Dishes & Misc. Page
Almond Chicken ............................................................................................................................. 3
Baked
Baked Pork Chops with Apple Stuffing ....................................................................................... 3
Beef Goulash ................................................................................................................................... 4
Bowtie Pasta Salad ........................................................................................................................ 4
Braised Swiss Steak ...................................................................................................................... 4
Carrot Pineapple Salad ................................................................................................................. 5
Cheesy Potato Skins ...................................................................................................................... 5
Chicken en Brochette (Skewered Chicken) ............................................................................... 6
Citrus Broccoli ................................................................................................................................. 6
Crab and Salmon Cakes .............................................................................................................. 6
Crab Coleslaw Medley ................................................................................................................... 7
Crazy Pizza ....................................................................................................................................... 7
Crispy Chili Twists .......................................................................................................................... 7
Crispy Chicken Cutlets .................................................................................................................. 8
Crispy Coconut Shrimp ................................................................................................................. 8
Curry Chicken .................................................................................................................................. 9
Easy Herb Omelet ........................................................................................................................ 10
Farmer’s Casserole .................................................................................................................... 10
Garlicky Lemon Scallops ............................................................................................................ 10
Green Beans in Cheese Sauce ................................................................................................ 11
Hamburger Milk Gravy Skillet ..................................................................................................... 11
Hearty Potato Chowder with Crab ............................................................................................. 11
Italian
Lasagna Roll-ups ........................................................................................................................ 12
Maple – Ginger Butternut Squash ............................................................................................. 12
Maple Chicken with Peppers and Mustard over Rotini ......................................................... 13
Pineapple Chicken Stir Fry ......................................................................................................... 13
Pot of Pizza ..................................................................................................................................... 14
Raspberry Smoothie .................................................................................................................... 14
Salmon Patties ............................................................................................................................. 14
Salmon with Brown Sugar Glaze ............................................................................................... 15
Saucy Pork Chops ........................................................................................................................ 15
Scalloped Potatoes and Ham .................................................................................................... 15
Skillet Chicken Soup .................................................................................................................... 16
Slow Cooker
Southwestern Beef Combo......................................................................................................... 16
Spinach Soup ................................................................................................................................ 17
Tangy Grilled Chicken Kabobs .................................................................................................. 17
Vegetable And Pasta Toss.......................................................................................................... 17
Desserts
Apple Crisp A La Mode................................................................................................................. 20
Blueberry Crisp ............................................................................................................................. 20
Caramel Apple Cake ................................................................................................................... 20
Chewy Chocolate Chip Oatmeal-Raisin Cookies.................................................................. 21
Chocolate Marshmallow Fudge ................................................................................................ 21
Chocolate Peanut Butter Frozen Bars....................................................................................... 21
Fresh Fruit with Maple-Vanilla Yogurt Dip ................................................................................ 22
Fruity Rice Cakes ......................................................................................................................... 22
Jell-o Snack ................................................................................................................................... 22
Lemony Rhubarb Upside Down Cake ..................................................................................... 22
Lime Cottage Cheese Salad ..................................................................................................... 23
Oatmeal-Raisin Cookies ............................................................................................................ 23
Rice Krispies Bars ....................................................................................................................... 24
Strawberry Pie ............................................................................................................................... 24
Strawberry Rhubarb Cobbler ..................................................................................................... 25
Recipes Posted by
Others
Cupcakes (Faye Casey) .............................................................................................................. 26
2 Pt. Margaritas (plumisland)...................................................................................................... 26
Red Lobster Biscuits (MrsB1990) ............................................................................................. 26
Fruit Salsa (imumby) ................................................................................................................... 27
Oven-
Pizza Dough for Bread Machine (kelticWm) ............................................................................ 28
Peanut Butter Chocolate Chip Brownies (MrsB1990)............................................................ 28
Coconut Almond Macaroons (MrsB1990) ............................................................................... 28
Crispy Cereal Meringues (MrsB1990) ...................................................................................... 29
Classic Italian Burgers (MrsB1990) ......................................................................................... 29
Clobbered Chicken (MrsB1990) ................................................................................................ 30
Smoky Tomato Basil Dressing (canonwren) .......................................................................... 30
Stuffed Cabbage Casserole (moonbeam518) ...................................................................... 31
Peach Slaw (JAJ720) ................................................................................................................... 31
Barley Burger Stew (Spartandax) .............................................................................................. 32
Chicken Chow Mein (nutinva) .................................................................................................... 32
Sloppy Joe’s (bademma) ........................................................................................................... 32
Pasta with Shrimp and Asparagus (Kamperqueen) ............................................................. 33
Irish White Bread (pfitz48) ........................................................................................................... 33
Bakers Breakfast Cookies lwbuchholz) ................................................................................... 33
Lemon Salad Dressing (AZCRAZY) ......................................................................................... 35
Spicy Apricot Lamb Chops (gsfthrs )
....................................................................................... 35
Potato-less Salad (gsfthrs) ........................................................................................................ 36
Grilled Honey Balsamic Salmon (GENTLENESS2001) ....................................................... 36
Grilled
Smoothies (pilotpam) .................................................................................................................. 37
Lemonade Cheesecake (bridget52) ........................................................................................ 38
Main Dishes, Side Dishes & Misc.
Almond-Chicken
Salad
Serves 4 (8 POINTS)
1 1/2 cups plain nonfat yogurt
2 tablespoons mango chutney
2 teaspoons low-sodium ketchup
1 teaspoon mild or hot curry powder
8 ounces skinless cooked chicken breast, shredded
2 cups cooked elbow macaroni
1 cup chopped scallions
1/4 cup chopped fresh flat-leaf parsley
2 ounces slivered almonds
In medium bowl, combine yogurt, chutney, ketchup and curry powder. In large
bowl, combine chicken, macaroni, scallions, parsley and almonds. Add yogurt
mixture; toss well to coat thoroughly. Refrigerate, covered, until chilled.
Nutrition information:
Per serving: 376 Calories; 28 g Protein; 12 g Fat; 38 g Carbohydrate; 246 mg
Calcium; 210 mg Sodium; 52 mg Cholesterol; 3 g Dietary Fiber
Source: Weight Watchers Slim Ways Chicken
Baked
Dijon Salmon
Serves 4 (7 points)
1 1/2 LB(s) Atlantic salmon fillet(s)
3 tbs. mustard
1 tbs. honey
2 tbs. corn flakes crumbs
1 tsp. butter, softened
1 tbs. parsley, fresh, chopped
Preheat oven to 400°F. In a small bowl, stir together mustard and honey. Set
aside. In another bowl, mix together corn flakes crumbs, butter and parsley.
Spread mustard mixture over salmon fillet; top with crumb mixture. Bake 10 to
15 minutes, until fish is cooked through and flakes easily with a fork (cooking
time varies depending on the thickness of the salmon). Season with salt and
pepper. Serve with lemon wedges if desired. You can also add one clove of
crushed garlic to the mustard mixture if you wish.
Serves | 4 POINTS per serving | 7
Baked
Pork Chops with Apple Stuffing
Serves: 4 (7 points)
Preparation time : 15 minutes
Cooking time : 25 minutes
4 pork loin chops
salt to taste
freshly ground black pepper
2 tablespoons olive oil
1 medium yellow onion, chopped
1/4 cup chopped celery
2 tart apples (such as Granny Smith), peeled, cored and chopped
1 1/2 cups bread cubes
1/4 cup chopped fresh parsley
1/4 cup apple cider
1 tablespoon Dijon mustard
1. Preheat the oven to 350º F.
2. Heat 1 tablespoon of olive oil in a heavy skillet over medium-high heat.
Season the pork chops with salt and pepper and brown them on both sides, about
2 minutes per side.
3. Transfer the pork chops to a baking dish, turn the heat to medium and add
the remaining olive oil to the skillet. Add the onion and celery and cook until
the vegetables are soft. Add the apple and cook for 5 minutes more.
4. Add the bread cubes and parsley and remove from heat. Stir in just enough
cider to moisten the mixture and season with salt and pepper.
5. Spread the mustard on top of each chop. Divide the stuffing mixture among
the chops and pat it onto the mustard.
6. Bake the chops until they are fully cooked and the stuffing is nicely
browned, about 20 minues.
Amount Per Serving Calories 364 Total Fat 12 g Saturated Fat 3 g Cholesterol 89
mg Sodium 284 mg Total Carbohydrate 31 g Dietary Fiber 4 g Protein 33 g
Beef
Goulash
Serves 8 (6 points)
2 pounds lean stew beef or extra lean ground beef
1 large onion
1 can (11.5 ounces) V8 Juice
4 cups potatoes (cut into quarters)
Brown meat and onions in nonstick skillet. Drain any fat that accumulates. Add
V8 vegetable juice and potatoes. Cover and simmer 1 1/2 hours.
8 servings –
Calories 286 Fat 8g Fiber 3g Carbohydrate 24g Cholesterol 55mg Sodium 215mg
Bowtie
Pasta Salad
One cup = 3
Points)
8 oz. Bowtie
Pasta, cooked and drained
2 Bell Peppers,
cut into strips
3/4 cup
frozen Sweet Peas
1 cup Cherry
Tomatoes
3 1/2 tbs.
Fat-Free Italian Dressing
2 tsp.
grated Parmesan Cheese
Mix the
above ingredients together in a medium size mixing bowl. Refrigerate until
cold. One Serving (one cup) - 3 Points
Braised
Swiss Steak
Serves 4 (Weight Watcher Points - 5
Points )
1 pound boneless round steak, 3/4 " thick trimmed
1/4 tsp each salt & pepper
Nonstick cooking spray
2 Tbs all purpose flour
1 can ( 14 1/2 oz) low sodium tomatoes cut up in juice
2 stalks celery cut 1/4 " pieces
1 large onion cut into wedges
3/4 cup frozen corn
1 1/2 tsp oregano
Preheat oven to 350. Cut the steak into 4 pieces. Pound steak until it is
1/2" thick. Sprinkle steak on both sides with salt & pepper. Coat a
12" skillet with cooking spray. Heat skillet over moderately high heat.
Brown steak, and cook for about 3 minutes on each side. Transfer to a 9x13x2
baking dish. Stir flour into the drippings in the skillet. Stir in the
tomatoes, celery, onion. corn, and oregano. Bring to a boil over moderate heat
and boil for 1 minute, stirring constantly. Pour mixture over the meat in the
baking dish. Cover and bake 75 minutes. or until the meat is tender.
Serves 4
Calories 236 total fat 7 g Sat fat 2 g protein 26 g carbs 17 g fiber 4 g
Carrot-Pineapple
Salad
Makes 8 Servings (Serving Size: ¾ cup) 3 points
4 cups shredded carrots
2 cups shredded cabbage
1 (16 ounce) can crushed pineapple, drained (reserve juice)
1/2 cup chopped walnuts
1/2 cup fat free mayonnaise
2 tablespoons sugar
2 tablespoons cider vinegar
1/2 teaspoon ground black pepper
In large bowl, toss carrots, cabbage, pineapple and walnuts together. Combine
remaining ingredients including the reserved pineapple juice and whisk
together. Pour dressing over vegetable mixture and toss gently. Cover and
refrigerate at least 2 hours.
Cheesy
Potato Skins
8 servings (2 points)
4 Large potatoes
2 tablespoons butter -- melted
1 medium tomato -- chopped
1/2 cup cheese -- colby-jack
1/2 cup fat-free sour cream
5 medium green onion -- sliced
Heat oven to 375º. Scrub potatoes; pierce potatoes to allow steam to escape.
Bake about 45 minutes or until tender. Let stand until cool enough to handle.
Cut potatoes lengthwise into fourths; carefully scoop out pulp, leaving 1/4
inch
shells. Save potato pulp for another use.
Set oven control to broil. Place potato shells, skin sides down, on rack in
broiler
pan. Brush with butter.
Broil with tops 4 to 5 inches from heat 8 to 10 minutes or until crisp and
brown.
Sprinkle tomato and cheese over potatoes. Broil about 30 seconds or until
cheese is melted.
Top with fat-free sour cream; sprinkle with green onions
Yield: 8 serving
2 POINTS per serving
Nutrition information:
Per serving: 89 Calories (kcal); 3g Total Fat; (28% calories from fat); 3g
Protein; 14g Carbohydrate; 9mg Cholesterol; 47mg Sodium
Source: Betty Crocker Magazine, November 1997, Page 17
Chicken
en Brochette (Skewered Chicken)
(Made on the
charcoal or gas grill)
Serves 6 (4
points)
3 whole
chicken breasts, boneless, skinless (6 half breasts)
2
tablespoons olive oil
¼ cup fresh
lemon juice
1 teaspoon
honey
Dash of
tarragon
Dash of
oregano
12 cherry
tomatoes
12 fresh
mushrooms
2 onions,
cut into 2-inch cubes
2 green peppers,
quartered
½ fresh
pineapple, cut into chunks
6 long metal
or wood skewers Cut chicken into 2-inch cubes.
Combine
olive oil, lemon juice, honey, tarragon, and oregano. Pour marinade over
chicken and vegetables. Marinate 20 to 30 minutes. Alternate chicken,
vegetables, and fruit on skewers. Grill over hot coals 4 to 6 inches from heat,
turning frequently and basting often, for 20 to 30 minutes, or until chicken is
done. Variation: Instead of chicken parts, roast a whole chicken. Skewer
vegetables separately.
Per serving:
213 calories; 5 g fat; 15 g carbohydrates; 28 g protein; 73 mg cholesterol; 69
mg sodium; 2 g fiber From: Don’t Eat
Your Heart Out Cookbook
Citrus
Broccoli
Serves 6 (1 Point Per Serving)
1 1/2 pounds fresh broccoli
1 tablespoon reduced-calorie margarine
1 tablespoon all-purpose flour
1 teaspoon grated orange rind
3/4 cup fresh orange juice
Cut the broccoli into florets and steam, covered for 3 minutes or just until
crisp-tender. Spoon into a serving bowl and keep warm. Melt the margarine in a
small but heavy saucepan over medium heat. Gradually add orange juice mixture
to flour mixture and cook until thick and bubbly, stirring constantly. Pour
sauce over broccoli and serve.
YIELD: 6 Servings
Cal 61, fat 1.4g, protein 3.9g, carb 1.5g, fiber 3g, chol, 0mg, iron 0.8mg,
sodium 46mg, calc 61mg
Crab and
Salmon Cakes (7
Points)
Makes 4 servings. (2 patties per serving)
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.
Points: 7
Crab
Coleslaw Medley
Makes 12 (1 cup) servings (3 points each)
1 pkg. (16 oz.) coleslaw mix
6 cups torn romaine lettuce
3/4 cup finely chopped onion
1 pkg. (8 oz.) imitation crabmeat, chopped
1/3 cup canola oil
3 tbs. cider vinegar
2 tbs. Sugar
1 tsp. Salt
1/2 tsp. Pepper
1 pkg. (3 oz.) chicken ramen noodles
2 tbs. slivered almonds, toasted
2 tbs. sesame seeds, toasted
In a large bowl, combine the coleslaw mix, romaine, onion and crab. In a jar
with a tight fitting lid, combine the oil, vinegar, sugar, salt, pepper and
contents of seasoning packet from noodles; shake well. Break noodles in
small pieces. Sprinkle noodles, almonds and sesame seeds over salad; mix well.
Drizzle with dressing and toss to coat. Serve immediately.
Per serving: 149 cal, 8g fat, 1g sat fat, 4mg chol, 527mg sod, 15 g, 3 g fiber,
5g protein
Crazy
Pizza
Serves 6 (4.5 points)
8oz lean beef
1/2 cup each bell pepper and onion
1 can tomato sauce
1 tsp Italian seasoning
1/3 c each reduced-fat cheddar and mozzarella cheese (shredded)
1/2 sliced mushroom (2.5oz can, drained)
1/3 cup sliced ripe olives
1 Tablespoon Splenda Pourable
1 can Pillsbury buttermilk biscuits
In a skillet sprayed with nonstick spray, brown meat. Add next 4 veggies. Mix
well, stir in tomato sauce, Splenda, Italian seasoning. Remove from heat.
Separate biscuits and cut each into 4 pieces. Gently stir into meat mixture.
Pour into pan, bake 20 minutes at 375. Remove from oven, sprinkle cheeses
evenly over top. Bake 10 min. (until cheese melts). Place on wire rack and let
set 5 min. Cut into 6 servings
serves 6 1/6 = 4.5 points
(this recipe freezes well!)
From: Pat
(Xstitcher47)
Crispy
Chili Twists
4 servings (4 POINTS)
2 cups rotini -- uncooked
vegetable oil
2 tablespoons grated parmesan cheese
1/2 teaspoon chili powder
1/4 teaspoon seasoned salt
1/8 teaspoon garlic powder
Cook and drain pasta as directed on package. Rinse with cold water; drain very
thoroughly (excess water on pasta will cause oil to spatter).
Heat oil (1 inch) to 375º. Fry pasta, about 1 cup at a time, about 2 minutes or
until crisp and light golden brown, stirring if necessary to separate. Drain on
paper towels.
Mix remaining ingredients in large bowl; toss with pasta until evenly coated.
Yield: 4 serving (1/2 cup serving size)
4 POINTS per serving
Nutrition information:
Per serving: 84 Calories (kcal); 1g Total Fat; (7% calories from fat); 3g
Protein; 16g Carbohydrate; 1mg Cholesterol; 69mg Sodium
Food Exchanges: 1 Grain Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat;
0 Other Carbohydrates
Source: Betty Crocker Pasta Cookbook
Crispy
Chicken Cutlets
Serves: 6 (5
points)
Preparation time : 10 minutes Cooking time :
20 minutes
1 pound
skinless, boneless chicken breasts, cut into 1/4-inch slices
1/2 cup
all-purpose flour salt and pepper to taste
2 eggs
beaten with 1 tablespoon water (or ½ cup egg product)
1 cup dry
bread crumbs
2
tablespoons vegetable oil
1. Place the
flour in a bowl and season with salt and pepper. In a second bowl, whisk the
eggs with the water and place the bread crumbs in a third, shallow bowl.
2. Dip each
chicken slice in flour. Pat off excess flour, dip in egg and then bread crumbs,
coating evenly.
3. Lightly
coat a skillet with vegetable oil and place over medium-high heat. Fry cutlets
in a single layer, until golden on both sides, about 2 minutes per side.
4. Drain on
paper towels and let cool. Serve with barbecue sauce or honey mustard sauce for
dipping. Serving Size 1 cutlet, sliced Amount Per Serving: Calories 258 Total
Fat 8 g Saturated Fat 2 g Protein 23 g Total Carbohydrate 21 g Dietary Fiber 0
g Sodium 323 mg
Crispy
Coconut Shrimp
Servings: 4
(3.5 points)
Preparation
Time: 25 minutes
24 medium
shrimp
1/2 t Garlic
and herb seasoning (substitute: garlic 1/4 tsp garlic powder)
1/4 t black
pepper
3/4 c four 1
egg, well beaten
1/4 c
shredded coconut
1. Preheat
oven to 425F. Spray large baking sheet with nonstick spray.
2. Sprinkle
shrimp evenly with seasoning blend and pepper. Place flour, egg, and coconut in
three small separate bowls. Dip shrimp first in egg, the flour, then back in
egg, then in coconut. Arrange shrimp on baking sheet.
3. Bake
12-15 minutes or until golden and crisp. Great served along with low-calorie,
warmed orange marmalade as a dipping sauce.
Each serving
provides: 1 1/2 protein, 1 bread, 15 calories. Per serving: 173 calories
Source: Weight Watchers Magazine, June 1993
Curry
Chicken
Serves 4 (4 points)
1/2 c plain lowfat yogurt
2 grlic cloves, minced
1 tsp curry powder
1/2 c chopped onion
1/4 tsp ea ground coriander, ground ginger and salt
1 1/2 lbs skinned chicken parts
2 tsp vegetable oil
1 c chopped tomatoes
dash ground red pepper
1 bay leaf
In bowl combine yogurt and seasonings; add chicken parts, turning to coat. Let
stand at room temperature for 30 min.
In 12 inch skillet heat oil; add onion and saute until lightly browned. Add
tomatoes and bay leaf and let simmer for 5 minutes; add chicken and marinade
mixture and stir to combine. Bring mixture to a boil. Reduce heat, cover, and
let simmer, turning once or twice, until chicken is tender, about 30 min;
revove bay leaf before serving.
per seving: 166 cal; 18 gr protein, 7 gr fat; 7 gr carb; 205 mg sodium; 50 mg
cholestrol (My calculations come out to 4 points each)
Pat says: I made this years ago, and I rated it as good, but need to cook a
little longer.
from weight watchers quick start program cookbook
Dijon
Tuna Macaroni Salad
Makes 6 (1
cup) servings (5 points)
1 1/2 Cups Cooked Elbow Macaroni (about 1 1/4 dry)
1/2 Cup Frozen Peas – thawed
3/4 Cup Bell Pepper -- seeded and diced
1/4 Cup Diced Onion
12 Ounces Tuna in Water – drained
3/4 Cup Fat-free Mayonnaise
1/4 Cup Nonfat Thousand Island Salad Dressing
Splenda Sweetener -- to taste
1 Tablespoon Balsamic Vinegar -- or white vinegar
1 Tablespoon Dijon Mustard
1/4 Teaspoon Black Pepper
1 Teaspoon Dried Parsley
Place cooked macaroni, peas, bell pepper, onion and tuna in a medium bowl. Mix
together remaining ingredients, pour over macaroni mixture and fold until mixed
thoroughly. Refrigerate.
Per serving: 258 Calories (kcal); 1g Total Fat; 26g Protein; 35g Carbohydrate;
26mg Cholesterol; 1062mg Sodium
Serve on a bed of lettuce.
Easy Herb
Omelet
This recipe serves:
1 (1.5 point)
Cooking time
: 2 minutes
2 large egg
whites, or 1/4 cup egg substitute
1 teaspoon
peanut oil salt to taste
freshly
ground black pepper
1 tablespoon
chopped chives, parsley or dill
1. Crack the
egg whites into a bowl. Season with salt and pepper. Whisk to combine
completely.
2. Heat
peanut oil over medium heat in a 6" non-stick omelet pan until almost
smoking.
3. Pour in
the egg mixture and immediately stir with a spatula. While stirring, quickly
shake the skillet in a back and forth motion directly on the heat surface. (Do
not lift the pan off the heat surface, as this will cool the pan.) This step
should not take more than 15 seconds.
4. When the
egg is almost set, remove the pan from the heat and add the herbs across the
center of the omelet.
5. Fold the
omelet in half and turn it onto a warm plate.
Nutrition
Facts: Serving Size 1/4 omelet Amount Per Serving: Calories 75 Total Fat 5 g
Saturated Fat 1 g Protein 7 g Total Carbohydrate 1 g Dietary Fiber 0 g Sodium
415 mg
Farmer's
Casserole
Serves 12 (7
points)
1-1/2 cups
shredded Monterey Jack cheese with jalapeno peppers or shredded cheddar cheese
(6 ounces)
2 cups diced
cooked ham or Canadian-style bacon
1/2 cup
sliced green onions
8 beaten
eggs or 2 cups fresh or frozen egg product, thawed
2 12-ounce
cans (1-1/2 cups each) evaporated milk or evaporated skim milk
1/4 teaspoon
salt
1/4 teaspoon
pepper
Grease a
3-quart rectangular baking dish. Arrange potatoes evenly in the bottom of the
dish. Sprinkle with cheese, ham, and green onion. In a large mixing bowl
combine eggs or egg product, milk, salt, and pepper. Pour egg mixture over
potato mixture in dish. Bake, uncovered, in a 350 degree F. oven for 45 to 55
minutes or until center appears set. Let stand 5 minutes before serving. Makes
12 servings.
Make-Ahead
Tip: The night before, prepare casserole. Cover and chill. To serve, bake as
directed except increase baking time to 55 to 60 minutes.
Nutrition
facts per serving: 299 calories, 14 g total fat, 7 g saturated fat, 183 mg
cholesterol, 526 mg sodium, 25 g carbohydrate, 2 g fiber, 19 g protein Points:
7
Garlicky
Lemon Scallops
Serves 4 (4 points)
1 T olive oil
2 T all-purpose flour
4-6 garlic cloves; minced
pinch ground sage
2T chopped parsley
1 1/4 lb sea scallops, and dried with paper towels
1/4 tsp salt
1 scallion or large shallot, finely chopped
Juice of 1 lemon (2 – 3 tablespoons)
1. In a large nonstick skillet, heat the oil. In a medium bowl, toss the
scallops with flour and salt.
2. Transfer the scallops to the skillet; add the garlic, scallion, and sage.
Saute until the scallops are just opaque, 3-4 min. Stir in the lemon juice and
parsley; remove from the heat and serve at once.
Per serving: 187 cal. 5 g fat, 1 g sat fat, 47 mg chol, 376 mg sod, 10 g carb,
1 g fib, 25 g prot, 51 mg calc
Be sure to pat the scallops dry before you mix them with the flour and salt.
That way they won't soak up too much flour.
From WW Cook it Quick
Green
Beans In Cheese Sauce
Serves 2 (3 Points)
1-1/3 cups hot cooked cut green beans, drained
1/3 cup diced tomato
4 KRAFT 2% Milk Singles with Added Calcium, cut into quarters
2 Tbsp. milk
1/4 tsp. dried oregano leaves
Mix all ingredients in medium saucepan; cover.
Cook over medium heat for 1 to 2 minutes or until 2% Milk Singles are melted,
stirring until beans are evenly coated with sauce.
Serves 2
Calories: 150 Total Fat: 7 g Saturated Fat 4.5 g Cholesterol: 25 mg
Sodium: 580 mg Total Carbohydrate: 12 g Dietary Fiber: 3 g Sugars: 5 g
Recipe is the Copyright © of Kraft Kitchens.. For more recipes visit Kraft
Kitchens
Hamburger
Milk Gravy Skillet
Serves 6 (4 points)
8 ounces ground 90% lean turkey or beef
3 cups (15 ounces) shredded loose-packed frozen potatoes
1/2 cup (one 2.5 ounce jar) sliced mushrooms, drained
3 tablespoons all-purpose flour
2 cups skim milk
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper
In a large skillet sprayed with butter-flavored cooking spray, brown meat and
potatoes. Stir in mushrooms. In a covered jar, combine flour and skim milk.
Shake well to blend. Pour milk mixture over meat mixture. Add parsley flakes
and black pepper. Mix gently to combine. Continue cooking for 6 to 8 minutes or
until mixture thickens, stirring occasionally.
Serves 6 - Each serving equals: 160 Calories, 8 gm Fat, 14 gm Pr, 8 gm Ca, 543
mg So, 26 mg Cl, 1 gm Fi
Hearty
Potato Chowder with Crab
Makes 6
servings (5 points)
1 bag (24
oz.) frozen country-style hash brown or O’Brien potatoes, thawed
1 bag (16
oz.) frozen broccoli, corn and red peppers, thawed
1 can (14
1/2 oz.) chicken broth
2 cups
fat-free half-and-half or refrigerated fat-free nondairy creamer
1 pkg. (16
oz.) refrigerated imitation crabmeat chunks
1/4 tsp.
pepper, if desired
Heat ,
potatoes, vegetables and broth to boiling in Dutch oven, stirring occasionally;
reduce heat. Cover and simmer 5 min. Stir in remaining ingredients; heat
through. (You can simmer this in the crockpot on low for up to an hour before
you plan to eat, this 'marries' the flavors wonderfully!)
Italian
Turkey Dinner
Makes 6
servings (5.5 Points)
2 (1 lb.) turkey thighs, skin removed
1 (14.5 oz.) can diced tomatoes with Italian-style herbs, undrained
2 tbs. tomato paste
2 cloves garlic, minced
1 cup uncooked couscous
1 1/2 cups water
2 cups sliced zucchini
Place turkey thighs in 3 1/2-4 qt. slow cooker. In small bowl, combine
tomatoes, tomato paste and garlic; mix well. Pour over turkey. Cover; cook on
LOW for 6-8 hrs. About 25 min. before serving, cook couscous in water as
directed on pkg. Stir zucchini into tomato mixture. Cover; cook on HIGH for an
additional 20 min. or until zucchini is tender.
To serve, remove bones from turkey. Stir gently to break up turkey.
Per serving: cal 270 , fat 5 g , sat fat 2 g , chol 55 mg , carb 31 g , fib 3 g
, prot 24 g Points: 5.5
Lasagna
Roll-Ups
Serves 4 (4 points)
8 lasagna noodles
1/4 cup part skim mozzarella cheese
1/2 cup non-fat ricotta cheese
1 Tbsp. grated parmesan cheese
1/2 pkg. Mori Nu Lite Tofu
2 cups no-fat, low-sodium spaghetti sauce (such as Ragu Lite)
1/4 cup non-fat mozzarella cheese
Cook lasagna noodles 10 minutes or according to package directions, omitting
salt and oil. Drain, lay out on a clean cloth towel. Combine tofu and cheeses.
Place equal amounts on each lasagna noodle, spreading out as evenly as
possible. Roll up jellyroll style. Place roll-ups in baking dish, seam side
down. Top each roll with 2 tablespoons sauce. Bake covered for 30 minutes.
(Temp not specified)
Note: These may be frozen before baking, omitting sauce until ready to bake.
Nutrition Facts
Calories: 172, Fat: 1.4g, Cholesterol: 7 mg, Fiber: 2 gm, Sodium: 411 mg,
Protein: 9g
Exchange: 1 very lean meat, 1 1/2 carbohydrate (1 1/2 starch)
Source: Heart Healthy Website
Maple -
Ginger Butternut Squash
Serves 4 (2 points)
(Nice easy veggi dish that can be done in the microwave. This can also be baked
in a 400 F oven for 45 minutes instead of microwaved.)
2 1/2 lbs butternut squash
2 teaspoons maple syrup
3/4 teaspoon finely grated peeled fresh ginger
1. Halve squash and discard seeds.
2. Cook, covered with plastic wrap, in microwave on high for 5 to 8 minutes
until cooked and tender. Cool slightly, scoop flesh into a bowl.
3. Mash slightly with a fork.
4. Add syrup, ginger and salt and pepper to taste.
Maple
Chicken With Peppers and Mustard over Rotini
Serves 4 (8
points)
6 oz
skinless boneless chicken breast
8 oz rotini
1/3 cup pure
maple syrup
1/3 cup
Chicken Stock
3 Tbs.
Balsamic vinegar
2 Tbs. Olive
oil
1 Tbs. Dijon
Mustard
2 tsp.
Cornstarch
1 tsp.
minced garlic
1 cup thinly
sliced red bell peppers
1/3 cup
chopped green onions
In a
nonstick saucepan sprayed with vegetable spray or on a preheated grill, cook
chicken over medium-high heat, turning once for 12 minutes or until cooked
through. Cut chicken into cubes; set aside. In a large pot of boiling water,
cook rotini for 8 to 10 minutes or until tender but firm; drain. Meanwhile, in
another saucepan over medium-high heat, combine maple syrup, chicken stock,
balsamic vinegar, olive oil, Dijon mustard, cornstarch and garlic; whisk well.
Cook, stirring constantly, for 3 minutes or until thickened and bubbly. Add red
peppers; reduce heat to medium-low. Cook, covered, for 2 minutes or until
peppers are tender. In a large serving bowl, combine pasta, chicken, green
onions and sauce; toss to coat well. Serve immediately. Serves 4 Per Serving:
396 Calories, 17 g Protein, 8 g Total Fat, 1.3 g Saturated Fat, 64 g Carbohydrates,
116 mg Sodium, 24 mg Cholesterol, 3 g Fiber Points: 8
Pineapple
Chicken Stir Fry
Serves 6 (5 Points)
1/4 cup lite soy sauce
2 tablespoons sugar
1 tablespoons cider vinegar
1 tablespoons ketchup
1/2 teaspoon. ground ginger
2 garlic cloves, minced
1 pound boneless, skinless chicken breast, cut in strips
2 tablespoons vegetable oil
1 package (16 oz.) frozen stir-fry vegetables
1 can (16. oz) unsweetened pineapple chunks, drained (serve over hot cooked
rice)
In a small bowl combine the first 6 ingredients, set aside. In a large skillet
or wok, stir fry chicken in oil for 5-6 minutes till juices run clear. Add
vegetables & stir fry 3-4 minutes till crisp-tender. Stir in pineapple and
soy sauce mix. Heat through.
Diabetic Exchange: 2 lean meat, 1 starch, 1 vegetable, 1/2 fat Without Rice, 1
serving: Calories: 232 Sodium: 877 mg Cholesterol: 44 mg Carbohydrate: 21 g
Protein: 1 g Fat: 7 g Fiber: 1 g
From: Quick Cooking Magazine
Pot of
Pizza
Serves 6 (1
cup) (6 points)
CROCKPOT
8 ounces
extra lean ground beef or turkey
1/2 cup
chopped onion
1/2 cup
chopped green pepper
1/2 cup (one
2.5 ounce jar) sliced mushrooms, drained
1 3/4 cup
(one 15-ounce can) Hunt's Tomato Sauce <-- I used Hunt's pizza sauce
1 teaspoon
Italian Seasoning
1 teaspoon
pourable Splenda
3 cups
cooked noodles, rinsed and drained
1/4 cup
shredded Kraft reduced-fat Cheddar cheese
1/4 cup
shredded Kraft reduced-fat Mozzarella cheese
In a large
skillet, sprayed with olive-oil-flavored cooking spray, brown meat, onion and
green pepper. Stir in mushrooms, tomato sauce, Italian seasoning and Splenda.
Pour mixture into a slow cooker sprayed with butter-flavored cooking spray.
Spread noodles over meat mixture Sprinkle with Parmesan cheese. Layer cheddar
and mozzarella cheeses evenly over the top. Cover and cook on LOW for 6-8
hours/ Mix well before serving.
HINT: 2 2/3
cups uncooked noodles usually cooks to about 3 cups.
Raspberry
Smoothie
2 servings
(2 Points)
Ingredients:
1 cup plain
nonfat yogurt with aspartame sweetener
1 cup
crushed ice
1-1/2 cups
fresh or frozen raspberries
1 tablespoon
honey
2 packets
sugar substitute or equivalent of 4 teaspoons sugar
Instructions:
Place all ingredients in food processor or blender; process until smooth.
Scrape down sides as needed. Serve immediately.
Yield: Makes
2 servings. 2 POINTS per serving Nutrition information: Calories 143, Total Fat
<1 g, Sat. Fat 1 g, Protein 8 g, Carbohydrates 28 g, Cholesterol 2 mg,
Sodium 88 mg, Dietary Fiber 6 g
Salmon
Patties
(5 Points)
Makes 4 (4 oz.) servings
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 Points: 5
Salmon
with Brown Sugar Glaze
Makes 4 servings (8 points per serving)
1/4 cup packed brown sugar
2 tablespoons Dijon mustard
2 tablespoons chopped fresh dill or 2 teaspoons dried
4 (6-ounce) salmon fillets, skinned
1/2 teaspoon salt
1/2 teaspoon coarsely ground black pepper
Spray the rack of a broiler pan with nonstick spray; preheat the broiler.
Whisk together the brown sugar, mustard and dill in a small bowl. Sprinkle both
sides of salmon with salt and pepper. Place the salmon the broiler rack and
spoon the brown sugar glaze on top. Position 7 inches from the heat and broil
until lightly browned and just opaque in the center, about 6 minutes. (Don't
turn the salmon as it cooks; you want the glazed side to remain facing the heat
to produce an appealing golden brown color.)
(This works in the George Foreman grill, too!!)
FROM: Make it in Minutes.
Saucy
Pork Chops
Serves 6 (4
points)
6 lean pork
chops
1 cup
unsweetened applesauce
1/4 cup lite
soy sauce
1/8 teaspoon
onion powder
Brown pork chops
on both sides. Place in shallow casserole. Combine remaining ingredients and
spoon evenly over chops. Cover and bake at 350 degrees for 45 minutes. Remove
cover and continue baking 15 minutes longer our until chops are tender.
Makes 6
servings Calories 187 Fat 7g Fiber 1g Carbohydrate 5g Cholesterol 61mg Sodium
483mg Weight Watcher Points - 4 Points
Scalloped
Potatoes & Ham
Serves 6 (5 Points per serving)
6 cups (20 oz.) frozen shredded potatoes
1 cup peas, frozen
1 1/2 cups ham, extra lean -- diced
1 1/2 cups shredded Kraft reduced fat cheddar cheese
1 can Campbell's H. R. cream of mushroom soup, cond.
2/3 cup Carnation nonfat dry milk powder
1 cup water
1/4 cup onion -- diced
1 teaspoon dried parsley
1. In a slow cooker, combine potatoes, peas, ham and cheddar cheese. In a
medium bowl, combine mushroom soup, dry milk powder, water, onion and parsley
flakes. Add soup mixture to potato mixture. Mix well to combine. Cover and cook
on low for 6 to 8 hours.
Serving size (1/6 recipe)
According to the newsletter: Per serving: 264 Cal, 8g Fat, 19g Pro, 29g Carb,
732mg Sod, 320mg Calc, 3g Fib
Healthy Exchanges: 2 1/3 Protein, 1 Bread, 1/3 Skim Milk, 1/4 Slider, 8 Opt.
Cal.
Diabetic Exchanges: 2 Starch, 2 Meat
Source: "JoAnna Lund: Healthy Exchanges Food Newsletter, Jan 1997"
Skillet
Chicken Soup
Serves 4 (5
Points)
3/4 pound
boneless skinless chicken breast, cut into
3/4-inch
pieces
1 teaspoon
paprika
1/2 teaspoon
salt
1/4 teaspoon
black pepper
2 teaspoons
vegetable oil
1 large
onion, chopped
1 red bell
pepper, cut into 1/2-inch pieces
3 cloves
garlic, minced
1 cup canned
fat-free, reduced-sodium chicken broth
1 can (19
ounces) cannellini beans or small white beans, rinsed and drained
3 cups
sliced savoy or napa cabbage
1/2 cup
fat-free herb-flavored croutons, slightly crushed Instructions:
Toss chicken
with paprika, salt and black pepper in medium bowl until coated. Heat oil in
large, deep nonstick skillet over medium-high heat until hot. Add chicken,
onion, bell pepper and garlic. Cook until chicken is no longer pink, stirring
frequently. Add broth and beans; bring to simmer. Cover and simmer 5 minutes or
until chicken is cooked through. Stir in cabbage; cover and simmer 3 additional
minutes or until cabbage is wilted. Ladle into shallow bowls; top with crushed
croutons.
Yield: 4
servings 5 POINTS per serving Nutritional Information: Calories 284, Total Fat
5 g, Sat. Fat 1 g, Protein 28 g, Carbohydrates 30 g, Cholesterol 52 mg, Sodium
721 mg, Dietary Fiber 8 g
Slow
Cooker Turkey with Mushroom Sauce
12 serving
(4 Points)
1 boneless turkey breast (3 lb.) halved
2 tablespoons vegetable oil or reduced-fat margarine
2 tablespoons dried parsley flakes
1/2 teaspoons. dried tarragon
1/2 tsp. salt (optional)
1/8 tsp. pepper
1 jar or can (4.5 oz.) sliced mushrooms, drained (or
1 cup (fresh) 1/2 C chicken boullion (low sodium)
2 tablespoons cornstarch
1/4 cup cold water
Place turkey skin side up in slow cooker, brush with oil, sprinkle with
parsley, tarragon, salt & pepper. Top with mushrooms. Pour broth over all.
Cover & cook on low for 7-8 hours. Remove turkey and keep warm. Skim fat
from juices. In a saucepan stir cornstarch and cold water. Gradually stir in
juices, bring to boil, stir for 2 minutes or until thickened. Serve over
turkey.
Yields 12 servings (2-1/2 C sauce)
Diabetic Exchange: 3 lean meat, 1/2 vegetable 1 serving prepared with
reduced-fat margarine, no salt and low-sodium boullion: Calories: 181 Sodium:
76 mg Cholesterol: 60 mg Carbohydrate: 2 g Protein: 24 g Fat: 8 g Fiber:
trace (Quick Cooking Magazine)
Southwestern
Beef Combo
Serves 6 (4
points)
1/2 pound
lean ground beef
1 small
onion, chopped
3 cups
frozen O’Brien potatoes, thawed
1 cup salsa
Brown ground
beef and onion in large skillet. Pour off any drippings. Stir in potatoes and
cook over medium-high heat for 5 minutes, stirring occasionally. Stir in salsa
and continue to cook 10 minutes longer. Makes 6 servings
Calories 178
Fat 8g Fiber 2g Carbohydrate 14g Cholesterol 35mg Sodium 367mg
Spinach
Soup
This recipe
serves: 6 servings (0 point)
IF YOU DISLIKE SPINACH, USE BROCCOLI :)
Preparation
time : 20 minutes Cooking time : 40 minutes
1 tablespoon
peanut oil
1/3 cup
finely chopped carrots
1/3 cup
finely chopped celery
1/3 cup
finely chopped onions
salt to
taste
freshly
ground black pepper
1 quart
Basic Chicken Stock (see recipe), or low-sodium canned
6 cups
chopped, fresh or frozen spinach leaves
1. Heat the peanut
oil in a saucepan over low heat. Add the carrots, celery and onion, season
lightly with salt and pepper, and cook for 10 minutes.
2. Add the
stock and bring to a boil quickly over high heat.
3. Lower the
heat and simmer until the vegetables are completely tender, about 15 minutes.
4. Add the
spinach and simmer until just tender, about 5 to 7 minutes.
5. Puree in
a blender and strain. 6. Adjust the salt and pepper to taste.
Nutrition
Facts Serving Size about 1 cup Amount Per Serving Calories 48 Total Fat 2 g
Saturated Fat 0 g Protein 5 g Total Carbohydrate 3 g Dietary Fiber 1 g Sodium
420 mg
Tangy
Grilled Chicken Kabobs
Prep Time: 45 min
Total Time: 1 hr min
Serves: 6
Ingredients
1 cup MIRACLE WHIP LIGHT Dressing
1 envelope GOOD SEASONS Italian Salad Dressing Mix
2 Tbsp. vinegar
2 Tbsp. water
1-1/2 lb. boneless skinless chicken breast halves, cut into 1-1/2-inch pieces
Assorted cut-up vegetables (peppers, mushrooms, onions and zucchini)
Preparation
MIX dressing, salad dressing mix, vinegar and water. Reserve 1/2 cup dressing
mixture for dipping cooked kabobs.
ARRANGE chicken and vegetables on 6 skewers. Pour remaining dressing mixture
over skewers in shallow dish. Refrigerate 30 minutes to marinate. Place kabobs
on grill over medium-high coals.
GRILL 10 to 15 minutes or until chicken is cooked through, turning once. Serve
with reserved 1/2 cup dressing mixture.
Use Your Broiler: Place kabobs on rack of broiler pan; brush with dressing
mixture. Broil 5 to 7 inches from heat 10 to 15 minutes or until chicken is
cooked through.
Nutritional Bonus
This is a great way to add vegetables to your diet. Diet Exchange 2 Vegetable,1/2 Carbohydrate,2 Meat (L),1
Fat
Tex Mex
Chicken Tenders
Makes 4
Servings Serving Size: 4 tenders (5 points)
1 1/4 cups
crushed tortilla chips
1 package
taco seasoning*
4 boneless,
skinless chicken breasts (approx. 3 ounces each)
Salsa
Preheat oven
to 350 degrees. Spray a baking sheet with nonstick cooking spray. Combine chips
and taco seasoning in a large plastic bag and shake well to mix. Slice each
chicken breast into 4 slices (approx. 1 ounce each).
Dampen
chicken with water and place a couple at a time in bag and shake to coat. Place
chicken on baking sheet and bake for 30-40 minutes or until no longer pink.
Serve with salsa.
Per serving:
Calories: 250 Total fat: 2 grams Saturated fat: 1 gram Cholesterol: 91 mg
Sodium: 578 mg Carbohydrate: 15 grams Protein: 38 grams Dietary fiber: 2 grams
Points: 5
*For recipes
calling for taco seasoning you can substitute the following to replace 1
packet: 2 teaspoons dried minced onion 1 teaspoon chili powder 1/2 teaspoon
crushed red pepper 1/4 teaspoon dried oregano 1 teaspoon salt (or less if desired)
1/2 teaspoon cornstarch 1/2 teaspoon minced garlic 1/2 teaspoon ground cumin
Turkey
and Corn Tortillas with Chipotle Salsa
This recipe
serves: 6 (Serving Size 2 tortillas) 6 points per serving
Preparation
time : 20 minutes Cooking time : 20 minutes
For the
salsa:
1 small
onion, chopped
1 15-ounce
can diced tomatoes, drained
4 dried
chipotle peppers, stemmed and seeded
4 cloves
garlic, peeled
1/4 cup
chopped, fresh oregano, or 1 teaspoon dried
2 cups water
1/2 teaspoon
salt
1/4 teaspoon
freshly ground black pepper
a pinch of
sugar
For the
tortillas: 12 corn tortillas
1 1/2 cups
cooked turkey
1/4 cup
low-sodium chicken or turkey broth or water
1 1/2 cups
cooked black beans, red beans or refried beans
1 1/2 cups
cooked rice 3/4 cup non-fat sour cream
1/3 cup
fresh cilantro leaves
For the
salsa: 1. Combine all of the salsa ingredients in a small saucepan. Bring to a
boil, adjust the heat so that the mixture simmers and cook until 1/2 of the liquid
evaporates, about 15 minutes. Turn off the heat and let cool.
2. Pour the
mixture into a blender and puree. Chill. (This can be made in advance and
stored in the refrigerator for up to 1 week.) For the tortillas:
3. Preheat
the oven to 350°F.
4. Place the
turkey in a shallow baking dish, sprinkle with the broth, cover with foil and
place it in the oven to heat.
5. Wrap the
tortillas in foil and place them in the oven alongside the turkey.
6. Reheat
the beans and rice separately in the microwave.
7. Everyone
can create their own tortillas with rice, beans, turkey and salsa. Garnish the
tortillas with extra salsa, sour cream and cilantro leaves if desired.
Nutrition
Facts: Amount Per Serving Calories 351 Total Fat 3 g Saturated Fat 0 g Protein
22 g Total Carbohydrate 59 g Dietary Fiber 8 g Sodium 337 mg PS If you are
pressed for time, you can use your own favorite bottled salsa!!
Vegetable
And Pasta Toss
Makes 6
servings 1 Point
3/4 cup
dried corkscrew pasta or elbow macaroni
1 cup
broccoli flowerets
1 cup
cauliflower flowerets
1 package
frozen artichoke hearts -- (9 ounce)
1/2 cup
thinly sliced carrot
1/4 cup
sliced green onions
1/2 cup
reduced-calorie Italian salad dressing Leaf lettuce (optional)
Cook pasta
according to package directions omitting any oil. Add broccoli and cauliflower
to boiling pasta for the last minute of cooking; drain. Rinse with cold water;
drain well. Cook artichoke hearts according to package directions; drain. Rinse
with cold water; drain well. Halve any large pieces. In a large mixing bowl
combine pasta mixture, artichoke hearts, carrot, and green onions. Add the
Italian dressing; toss to coat. Cover and refrigerate for 2 hours. If desired,
serve on lettuce-lined plates. Makes 6 side-dish servings.
Nutrition
facts per serving: WW Points: 1; 91calories, 2 g total fat, 0 g saturated fat,
DESSERTS
Apple
Crisp A La Mode
Servings: 4
(5 points including frozen yogurt)
4 cups
peeled and thinly sliced Granny Smith apples
3
tablespoons packed light brown sugar
1/4 teaspoon
ground nutmeg
1/2 cup
unbleached flour
1/3 cup
sugar
1/2 teaspoon
baking powder
1/4 teaspoon
ground cinnamon
2
tablespoons fat-free egg substitute
1 cup nonfat
vanilla frozen yogurt
Preheat the
oven to 400 degrees F. Coat an 8" x 8" baking dish with no-stick
spray. Place the apples in the baking dish. Sprinkle with the brown sugar and
nutmeg, and toss lightly. Spread the apples evenly over the bottom of the
baking dish. In a small bowl, whisk together the flour, sugar, baking powder,
and cinnamon. Add the egg substitute and mix with a fork until crumbly.
Sprinkle the crumb mixture evenly over the apples. Bake for 30 minutes, or
until the apples are tender and the topping is browned. Serve warm with 1/4 cup
scoop per serving of the frozen yogurt. 262 calories .5 gm fat
Blueberry
Crisp
Serves 6 (2
points)
2 cups blueberries, fresh or frozen
1 TBSP flour
1 TBSP sugar
Topping:
1/2 cup slow-cooking oatmeal
1 tsp cinnamon
1 TBSP flour
1 TBSP brown sugar
2 TBSP reduced-fat margarine, melted
Blend together the flour and sugar in large bowl. Mix with berries and place in
a 9 x 9 baking pan. Topping: Mix all topping ingredients together in a large
bowl. Sprinkle on top of the blueberry filling in the pan. Bake at 350°F for 45
minutes. Serves 6 at 2 points per serving
Caramel
Apple Cake
8 servings - 2 pts each
1 1/2 cups Reduced Fat Bisquick
1/2 cup pourable Splenda
1/2 cup skim(fat free) milk
2 1/2 cups peeled, sliced apples
1 Tbs. lemon juice
2/3 cup brown sugar
3/4 tsp cinnamon
1 cup boiling water
Preheat oven to 350 degrees. Combine Bisquick, Splenda and milk. Spread into
9" x 9" pan. Combine apples, lemon juice, brown sugar and cinnamon.
Layer on top of Bisquick mixture. Pour boiling water over top. Bake 50-60
minutes. Caramel sauce forms at the bottom.
Let cool slightly. Serve with a small scoop of Light Cool Whip.
Chewy
Chocolate Chip Oatmeal-Raisin Cookies
2 points per
cookie (Makes 30 cookies)
Nonstick
cooking spray
1/2 cup (1 stick)
light corn-oil spread
3/4 cup
packed dark brown sugar
1/2 cup
sugar
2 large egg
whites
1 large egg
2 teaspoons
vanilla extract
2 cups
all-purpose flour
1 cup
quick-cooking oats, uncooked
1 cup
low-fat semisweet-chocolate pieces
1/2 cup dark
seedless raisins
1 teaspoon
baking soda
1/2 teaspoon
salt
Preheat oven
to 375 degrees F. Spray 2 large cookie sheets with nonstick cooking spray. In
large bowl, with mixer at low speed, beat corn-oil spread, brown sugar, and
sugar until combined. Increase speed to high; beat until light and fluffy. Add
egg whites, egg, and vanilla extract; beat until smooth. With spoon, stir in
flour, oats, chocolate pieces, raisins, baking soda, and salt until combined.
Drop dough by level tablespoons, about 2 inches apart, on cookie sheets. Place
cookie sheets on 2 oven racks. Bake cookies 10 to 12 minutes until golden,
rotating cookie sheets between upper and lower racks halfway through baking
time. With pancake turner, remove cookies to wire racks to cool. Repeat until
all batter is used. Store cookies in tightly covered containers.
Each cookie:
About 90 calories, 1 g protein, 16 g carbohydrate, 2 g total fat, 4 mg
cholesterol, 65 mg sodium.
Chocolate
Marshmallow Fudge
Makes 36 squares (2 points each)
1 2/3 c. sugar
2/3 c. fat free evaporated milk
12 oz. semi sweet chocolate chips
2 T. reduced fat margarine
14 large marshmallows
Coat 8x8 pan with cooking spray. Stir in sugar, milk, and margarine together.
Bring to a boil. Reduce heat to medium. Cook 3 minutes. Stir in chips and
marshmallows. Remove from heat. Pour in pan. Cool 1-2 hours. Squares are approx
1 1/2 inches.
Makes 36 squares.
Chocolate
Peanut Butter Frozen Bars (3 Points)
13 servings (3 points)
2 pkgs. (1.3 oz each) instant sugar free fat free Chocolate pudding
3 1/2 cups skim milk
1/2 cup peanut butter
27 graham cracker squares
Mix pudding according to pkg. directions, except use 3 1/2 cups of milk. Beat
in peanut butter. Line a 9" x 13" pan with half of the graham cracker
squares. Three squares will have to be cut in half to line the pan. Spread
pudding mixture over graham crackers. Top with remaining crackers. Freeze for
four hours. Cut into squares and remove from pan. Store in a plastic bag in
freezer.
13 1/2 servings 124 calories, 18 grams of carbohydrate, 5 grams protein, 4
grams fat
Fresh
Fruit with Maple-Vanilla Yogurt Dip
Serves 8 (3 tablespoons per serving) 3 points
Preparation time : 10 minutes
Cooking time : 5 minutes
2 cups vanilla low-fat yogurt
1/2 cup maple syrup plus a little extra
1 tablespoon crushed pistachio nuts
1 apple
1 pear
juice of 1 lemon
1 pound of grapes
Cooking Instructions
1. Combine the yogurt and maple syrup and chill.
2. Core and slice the apple and pear. Sprinkle with lemon juice to prevent
discoloration.
3. Place the yogurt in a bowl in the center of a large platter and drizzle the
yogurt with a few drops of extra maple syrup and sprinkle with the pistachio
nuts. Arrange the apples, pears and grapes on the platter and serve.
Fruity Rice
Cakes
Serves 4 (2 points)
4 rice cakes
2 Tbs. plus 2 tsp. light cream cheese, softened
7 ounces mandarin orange segments, drained
3/4 kiwi fruit, peeled and sliced
1/3 cup strawberries, sliced
Instructions: Spread cream cheese over rice cakes and top with fruit.
Yield: 4 servings
2 POINTS per serving
Nutritional Information: calories 82, fat 1.3g, 14% calories from fat,
cholesterol 3mg, protein 2.3g, carbohydrates 16.2g, fiber 2.3g, sugar 6.9g,
sodium 66mg Dietary exchanges: 1/2
Meat, 1-1/2 Fruit
Jell-o
Snack
Makes 2 servings
Weight Watchers Points - 1 point per serving
1 small package of sugar-free Jello
1 small carton low-fat yogurt
1 cup hot water
enough water to make a total of 2 cups with hot water and yogurt
Dissolve sugar-free jello in hot water. Whisk in low-fat yogurt. Let set
several hours.
My favorite combinations are
Lemon sugar-free Jello and Lemon Pie yogurt
Orange sugar-free Jello and Orange Creme yogurt
Lime sugar-free Jello and Key Lime yogurt.
Lemony
Rhubarb Upside Down Cake
Serves 20 (3 points)
A nice dessert for a summer barbecue.
4 cups fresh rhubarb, sliced
1/2 cup Splenda
4 cups miniature marshmallows
1 (3 ounces) package lemon Jell-O gelatin (sugar free)
1 lemon cake mix
1 can diet 7 up
1. Spray a 13 x 9 baking pan with a vegetable cooking spray (such as Pam).
2. Layer rhubarb, Splenda, marshmallows and dry jello.
3. Make cake mix and diet 7 up and pour into pan.
4. Bake at 350 degrees for 1 hour.
5. Cool and turn pan upside down over a foil lined cookie sheet.
6. Cut into squares and enjoy!
Lime
Cottage Cheese Salad
1 Point per
1/2 cup serving Serves 10
1 small
package sugar-free lime-flavored Jello
2 cups
boiling water
2 cups cold
water
2
tablespoons low-calorie mayonnaise
1 cup
low-fat cottage cheese
1 (8 ounce)
can crushed water-packed pineapple, drained
Vegetable
cooking spray
Lettuce
leaves (optional)
Dissolve
Jello in boiling water in a medium bowl, stirring well. Stir in cold water.
Chill until mixture is the consistency of unbeaten egg white. Fold low-calorie
mayonnaise substitute into Jello mixture. Add cottage cheese and pineapple,
stirring well. Pour gelatin mixture into a 6-cup mold coated with cooking
spray. Chill Jello mixture until firm. Unmold salad into lettuce leaves, if
desired.
10 Servings
(1/2 cup serving)
Oatmeal-Raisin
Cookies
Weight Watcher Points - 1 Point
Makes 3 1/2 dozen cookies (if you don't lick the bowl)
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
You can wrap and freeze these in packs of 2, for a quick 2-point snack later
on!
Plum
Oatmeal Crisp
Serves 8 (4 points)
2 lbs. plums, sliced
2 Tbs. lemon juice
1/4 cup sugar
1/2 tsp. cinnamon
nonstick cooking spray
1/2 cup old fashioned oatmeal
2 Tbs. all purpose flour
2 Tbs. brown sugar
2 Tbs. unsalted butter, chilled and cut into small pieces
2 cups nonfat vanilla frozen yogurt
Preheat oven to 350°F. Combine plums, lemon juice, sugar, and half the cinnamon
in a large mixing bowl. Mix thoroughly. Transfer to an 8 inch square baking
dish coated with nonstick cooking spray. Set aside. Combine oats, remaining
cinnamon, flour and sugar in another bowl. Mix thoroughly in a bowl or food
processor. Add butter and cut in until mixture resembles coarse meal. Sprinkle
over plum mixture. Bake 40 minutes until top is lightly browned. Serve with
frozen yogurt.
Nutritional Information:
Per serving: calories 193, fat 3.9g, 17% calories from fat, cholesterol 8mg,
protein 4.0g, carbohydrates 39.0g, fiber 2.9g, sodium 32mg.
Rice
Krispies Bars
Makes 24
cookies (1 point each)
3
tablespoons tub-style light margarine
40 regular
marshmallows
½ teaspoon
vanilla
4 cups Rice
Krispies cereal
Warm
margarine. Add marshmallows and cook over medium heat until marshmallows are
melted, stirring constantly. Add vanilla. Remove from heat. Pour in cereal. Mix
well. Using a small piece of waxed paper, press mixture evenly into
waxed-paper-lined 9 x 13 pan. Cut into 24 2 x 2 inch squares when cool.
Calories:
50; Fat: trace; carbohydrates 12 g; protein 0 g; sodium 18 g; fiber 0 From:
Don’t Eat Your Heart Out Cookbook
Strawberry
Pie
6 Servings- 3 points each
3 Cups sliced strawberries
2 sm boxes sugar free strawberry jell-o
2 tbsp. cornstarch
1 1/2 C cold water
1 reduced fat graham cracker crust
In a saucepan mix the water, jell-o and cornstarch. Bring to a rolling boil,
stir occasionally. Cool completely. Put sliced strawberries in the graham
cracker crust. Spoon cooled jell-o mixture over the top. Refrigerate for at
least 3 hours or overnight. Serve with fat free Cool Whip.
This was posted by Deblist on "Footloose 50's and 60's" thread while
I was camping. She says: I've made this for my family several times and it has
become a frequent request, with strawberries in season right now. Enjoy
Strawberry
Rhubarb Cobbler
Yield 8
servings per serving (4 points)
1 pkg.
(8oz.) Fresh Strawberries
3 stalks
Strawberry Rhubarb (or plain rhubarb)
1/2 cup
brown sugar
1/2 cup
water
2 tsps.
lemon juice
1 1/2 cups
(low fat) bisquick
1/2 cup skim
milk
1 (8 oz.)
container cool whip - Lite
1. Clean and
hull strawberries - Cut into 1/2-inch pieces.
2. Wash
rhubarb - Cut into 1/2 inch pieces.
3. Place
slices, water, brown sugar and lemon juice in a large pan with a tight fitting
cover, heat on medium just until it begins to boil.
4. In the
meantime mix bisquick and milk with a fork until soft dough forms.
5. Gradually
add bisquick dough to the boiling fruit, in the shape of small balls, Cook on
medium for 10 minutes uncovered. Cover and cook for an additional 10 minutes.
6. Pour into
a large serving dish all at once, cool, cover with cool whip and a few whole
strawberries for added color.
Recipes From Others
FAYCASEY 07/01/2003 10:29:15 AM
CUPCAKES
One spice
cake mix and one 14 oz can of pumpkin. That's it..no oil water or anything
else. These 2 ingredients make a delicious cupcake baked in my oven for 25
mins. Made 14 cup cakes at 2 to 3 points each depending on your cake mix.
Can be done with Moist chocolate cake mix too. Very chocolately taste. first
cup cakes ever for me not to need the icing, which was my favorite part.
The mixture is like mud when mixing it, not like a regular cake mix but OH MY
SO GOOD.
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PlumIsland 06/25/2003 04:25:56 PM
Hi everyone ... I found this on another board and I just had to share it with
all of you ... hope you all enjoy your summer ...
From the kitchen of SUZSIMO
2 Pt. MARGARITAS
serves: 8
estimated POINTS per serving: 2
Ingredients:
Ice to fill blender,
1 Crystal Light Leomonade tub,
Fresca
8 shots of Tequila
Instructions:
Fill blender with ice. Add Crystal Light Lemonade powder mix, the 8 shots of
Tequila and enough Fresca to blend into a frozen margarita consistency. You may
have to add more Fresca or ice as you blend to get it just right.
Special Notes:
*You can add 4 shots of Triple Sec to this if you like, but make sure you add
an additional point per serving. They are just as good without it.v
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MrsB1990 06/24/2003 09:46:42 PM
These are SO pre WW days, LOL:
"Red Lobster" Biscuits
2 1/4 c. Bisquik
2/3 c. milk
3/4 tsp. garlic powder
Mix together and drop into 10 biscuits on cookie sheet. Baste with:
1 1/2 tsp. garlic powder
3/4 - 1 c. butter, melted
1/2 tsp. parsley flakes, crumbled
Bake at 375 degrees for 8 minutes. Baste again. Bake 7 to 8 minutes more.
(I think RL version has finely shredded cheddar cheese in the dough, been so
long I forget, so feel free to experiment, I don't think it'll hurt)
These used to be a favorite before I knew what points were.
Donna
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imumby 06/14/2003 01:50:00 PM
This isn't a muffin but a must at family gatherings here.
Fruit Salsa
1 pt. strawberries cored and chopped coarsley
1 or 2 kiwi peeled and chopped coarsley
1 large green apple peeled and cored and chopped coarsley.
You can use a food processor to chop just make sure things are still chunky.
combine and add a little lemon and sugar or splenda to taste.
Use FF graham crackers or I use Gen/Soy apple cinnamon crisps (2 pts for 25
chips) as dippers.
1 cup of salsa is 1 pt (depending on how much sugar you add)
The salsa freezes well so you can make a big batch and keep it on hand.
Dean
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BADGER 06/10/2003 07:45:22 PM
I made this tonight from the WW cookbook, Simply Best and thought it was good.
Oven-
Barbecued Pork Roast
6 servings, 5 points per serving
one 1 1/2 pound
boneless pork loin ( I used pork tenderloin)
2 red
delicious apples, peeled, cored and chopped
1 cup fresh
or frozen cranberries
1/4 cup
barbecue sauce
2
Tablespoons firmly packed light brown sugar
1. Preheat
the oven to 325 degrees.
2.Place the
pork on a rack in a shallow roasting pan. Roast until the pork is browned and
the center reaches 165 degrees F on a meat thermometer, about 1 hour and 20
minutes.
3.
Meanwhile, in a medium saucepan, combine the apples, cranberries, barbecus
sauce, sugar and 1/4 cup water: bring to a boil. Reduce the heat and simmer,
uncovered, stirring as needed, until the cranberries pop and the sauce is
slightly thickened, about 15 minutes.
4. Place the
pork on a serving platter and slice. Spoon the sauce over the pork slices.
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KelticWm 06/16/2003 06:12:35 PM
Pizza Dough for Bread machine:
1 1/2 pound
1 cup water
2 table s. olive oil
3 cups bread flour
3/4 tea. s. salt
1 tea s. active dry yeast
Makes 4 indivual pizza's 6 pts each
place in bread machine on dough cycle. take out and divide into 4 balls. roll
each ball into round shape top with tomato sauce 2 table s., 1 oz. ff cheese,
veggies. bake until dough is brown and cheese is bubblely. the whole pizza is 6
Pts.
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MrsB1990 06/15/2003 09:37:14 AM
Peanut Butter Chocolate Chip Brownies
Cooking spray
1 cup all-purpose flour
¼ cup semisweet chocolate mini-chips
¼ tsp. baking soda
1/8 tsp. salt
¾ cup granulated sugar
¼ cup packed dark brown sugar
¼ cup creamy peanut butter
1 T. vegetable oil
1 tsp. vanilla extract
1 large egg
1 large egg white
Preheat oven to 350 degrees.
Coat bottom of an 8-inch square baking pan with cooking spray (do not coat
sides of pan).
Lightly spoon flour into a dry measuring cup; level with a knife. Combine
flour, chocolate chips, soda and salt in a bowl.
Combine sugars and remaining 5 ingredients in a bowl; stir until well-blended.
Add flour mixture, stirring just until blended. Spread batter in bottom of
prepared pan. Bake at 350 degrees for 25 minutes or until a wooden pick
inserted in center comes out almost clean. Cool on a wire rack.
Yield: 16 servings (serving size is one brownie).
Points per brownie: 3
Calories 125 (30% from fat); Fat 4.2 g (sat 1.1 g, mono 1.7 g, poly 1.1g);
Protein 2.7 g; Carb 19.8g; Fiber 0.5g; Chol 14 mg; Iron 0.6g; Sodium 66 mg;
Calc 7 mg
Donna
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MrsB1990 06/15/2003 09:41:27 AM
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; Calc 1 mg
Donna
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MrsB1990 06/15/2003 09:38:27 AM
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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MrsB1990 06/15/2003 09:29:05 AM
Classic Italian Burgers
1 ½ pounds of extra lean ground beef (I use the 95% at 150 calories and 5 gm
fat per 4 ounce serving)
¼ c. fat-free Italian dressing
¼ c. finely chopped green onions
2 T. grated Parmesan cheese
2 large cloves garlic, finely chopped
4 light (1 pt.) hamburger buns
4 slices mozzarella or provolone cheese (optional)
Lettuce
Tomato slices
Combine ground beef, Italian dressing, green onions, Parmesan cheese and
garlic; shape into four ¾ inch thick patties. Grill 13 to 15 minutes until
medium doneness (160 degrees) or until centers are no longer pink and juices
show no pink color, turning occasionally.
Serve on buns with cheese, lettuce and tomato.
Makes 4 big burgers at 6 points each. Add points for your bun and cheese, if
used.
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MrsB1990 06/15/2003 09:27:38 AM
Clobbered Chicken
1 cut up chicken
1 can 98% fat-free cream of mushroom soup (like Campbell’s Healthy Request)
1 can 98% fat-free cream of celery soup (like Campbell’s Healthy Request)
1 package dry onion soup mix
Remove skin from chicken pieces. Place chicken pieces in roasting pan. Spread
onion soup mix over chicken. Mix cream of celery and mushroom soups together
and pour over chicken. Cover and bake at 350 degrees for one hour or until
chicken is done.
This is so good and easy, and it’s one of my DH’s often requested recipes but
he does not include the nutritional value per serving listed. The two whole
cans of soup are 5 points total. Figure the points for chicken according to
individual pieces. Soup makes a great tasting gravy over mashed potatoes. If
it’s a busy day, this cooks up well in a crock pot, too.
Donna
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canonwren 06/16/2003 07:34:06 PM
smoky
tomato basil salad dressing
This is a very flavorful dressing that is 1 pt. per 2 Tbsp. serving. You can
adjust the pts. lower by lessening the amount of olive oil if you wish. It's
simple to make.
In a bowl
combine one 14 1/2 oz. can of basil, garlic & oregano diced tomatoes (I
prefer Delmonte brand but I'm sure others would work fine). If you don't want
chunky dressing whiz the can's contents in a blender before continuing. Add one
envelope of Good seasons italian salad dressing mix. Add 2 tsp. splenda or
equivalent of other sweetener. Add 1/4 cup virgin olive oil and 1/3 cup of red
wine vinegar. Add 1 1/2 tsp Wrights liquid smoke (may be found in BBQ sauce
section of your grocery in small bottles). Shake well or stir before serving. I
enjoy this stuff with sliced bell peppers ,garbanzo beans, kidney beans and red
onions marinaded in it and then just tossed with romaine lettuce. It is really
flavorful! The recipe makes a bit over 2 cups or about 16, 2 Tbsp. servings.
Enjoy.
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cherylsinclair 06/03/2003 01:35:57 PM
Turkey
and Oat Burgers
I just had to pass this recipe along. This was the BEST burger I have had in a
long time! Hope you will try it! Enjoy! Ingredients 1 cup uncooked oatmeal 1
cup onion, diced fine 1 Tbsp Tony Chachere's Famous Creole Seasoning 1 egg 1
medium tomato, diced 1-1/2 lb. ground turkey breast Instructions Combine the
diced onion, tomato, creole seasoning, and ground turkey breast. Mix together thoroughly.
Place in ziploc bag and let set in the fridge overnight. When you are ready to
cook, add the oatmeal and egg. Mix well and divide into 6 burgers. Cook these
on a George Foreman Grill because they are very moist and this will keep them
from falling apart. Serve on a bun or as a meat entree, with condiments. They
are delicious! Special Notes Serves 6 Points per serving: 4 (Points for bun or
condiments not included).
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moonbeam518 06/27/2003 06:47:43 PM
Hi, several of you have asked for my recipe for Stuffed Cabbage Casserole. I
wish I could take credit for it, but I can't . . . but I will pass it on. I got
this from another ww message board, but I can't remember which one. Here goes:
Stuffed
Cabbage Casserole
8 cups grated cabbage
2 lbs. extra lean ground beef
1/2 c. uncooked white rice
32 oz. canned tomato juice (may substitute part with tomato sauce)
1/2 small chopped onion
celery salt, paprika, salt, pepper, parsley flakes and sweet basil
Instructions
Cook rice according to directions. Mix ground beef with onion, celery salt,
paprika, salt, pepper, parsley flakes and sweet basil. Add rice to meat mixture
(add a little tomato juice if too stiff) and roll into small balls. Put
alternate layers of grated cabbage and meatballs until all is used in a baking
dish sprayed with Pam. (Use a large baking dish) Pour tomato juice over entire
contents. Cover and bake at 350 degrees for 2-21/2 hrs.
Special Notes
Add the seasonings to suit your taste. I find that I like it better when I go
heavy on the seasonings.
servings | 8
estimated POINTS per serving | 7
I didn't have juice - used sauce and can diced tomatoes. Linda M
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JAJ720 06/11/2003 07:13:57 AM
Peach Slaw
This looks good - going to try it this weekend. It uses UNRIPENED peaches - the
ones you bring home and they just never quite get soft on the kitchen
counter....
peach slaw
course
| side
dishes servings | 4 POINTS per serving | 1
1/2 cup
low-fat plain yogurt
2 tsp sugar
or honey
Juice of 1/2
lemon
1/2 tsp
finely grated fresh ginger
4 unripe (1
1/4 pounds)peaches, peeled and cut into 1/8 inch julienne strips
Salt and
freshly ground pepper to taste
Instructions
In a medium bowl, combine the yogurt, sugar or honey, lemon juice, and, if
desired, ginger. Add the peaches, salt and pepper to taste and toss gently.
Cover and refrigerate for at least two hours and preferably overnight.
Serves four.
Per serving: 89 calories, 2 g protein, 20 g carbohydrates, 1 g fat, 4 mg
cholesterol, 1 g saturated fat, 84 mg sodium, 3 g dietary fiber
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spartandax 06/14/2003 01:39:09 PM
Barley Burger Stew
This recipe is delicious and also full of fiber. I don't have all the
individual counts, but when I got it from "Taste of Home" recipes, I
figured out the points. It is five and it makes two servings, which is great if
you are single or just two. If single, divide it in half and freeze half.
1/2 lb. extra lean ground beef
1 onion, chopped
1/2 cup chopped celery
2 1/4 cups tomato or V-8 juice
1.2 c. water
1/4 cup medium pearl barley, uncooked
1 to 1 1/2 tsp. mild chili powder
1/2 tsp salt
1/4 tsp ground black pepper
1/2 tsp. garlic powder
In a pan sprayed with vegetable spray(I like the olive oil flavor for this)
saute beef until no longer pink. Add celery and onion, cook until soft. Stir in
juice, water, barley, Chili powder, salt, pepper and garlic powder. Reduce
heat, cover and simmer 50-60 min. or until barley is tender.
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nutinva 06/14/2003 12:11:57 PM
I'm not Becky, just filling in. This is a favorite recipe of mine, it came from
the Pillsbury Classic cookbook.
Chicken Chow Mein
2 cups hot cooked rice
1 1/2 cups cubed, cooked chicken
1 cup sliced celery
1 (14 1/2 oz.)can FF chicken broth
1 (14 oz.) can chow mein vegetables,drained
2 tbsp. cornstarch
2 tbsp. lite soy sauce
1 (2.5 oz) can sliced mushrooms, drained
In large saucepan, combine all ingredients except rice; mix well. Bring to a
boil,reduce heat and simmer 15 minutes, stirring frequently. Serve over rice.
4(1 cup) servings-240 cal-4 fat-2 fib-5pts each
Sloppy
Joe’s
2 servings (2.5 points each)
1+1/2c.Morning Star Crumblers
2 tablespoons chopped red peppers
2 tablespoons chopped onion
2 teaspoons brown sugar
2 tablespoons ketchup
½ teaspoon Worcestershire sauce
4slices fat-free bread
Sauté the crumblers with the peppers and onion. Add the next three ingredients,
stir until well heated.
Serve between two slices of bread.
From Bademma (Jeanne)
From
Kamperqueen:
Pasta
with shrimp and asparagus.
292
calories, 7g fat, 4g fiber 4 servings at 6 points each
8 oz penne
pasta
1 tbsp olive
oil
2 cups
asparagus (or broccoli)
1 cup
chopped onion
1 tsp minced
garlic
1/2 pound
peeled and deveined shrimp
1/2 tsp
oregano
1/4 tsp red
pepper
1 14.5 oz
canned Italian diced tomatoes
1/4 cup
shredded parmesan cheese s
While the
pasta is cooking, saute the asparagus (broccoli), onion, garlic, oregano and
shrimp in the olive oil for about 5 minutes. Add the tomatoes and red pepper,
heat through. Stir in cooked pasta and sprinkle with cheese. kq
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pfitz48 06/20/2003 12:49:07 PM
Some of you asked for the recipe for Irish Brown Bread last night! This is
Bab's recipe and I made it for her visit! It is the closest I've had to the
real thing served in Ireland!! Someone will have to provide the points, but it
is very high in fiber, so that helps. And most put butter on it, but I eat it
plain!
Peggy
Irish Brown Bread
3 C. White flour
2 C. Wheat flour
1 C. Wheat Bran
2 T. Sugar
1 t. Salt
1 t. Baking Soda
2 t. Baking Powder
3 C. Buttermilk
3 T. Melted Butter
Preheat oven to 350 degrees
Mix all dry ingredients, add buttermilk and blend.
Add butter and mix all and form into a ball.
Turn onto a floured surface and knead a few minutes. If the dough feels too
sticky, knead in some flour.
Form dough into a flat circle (about 2" high), make a deep cross in the
dough and place on greased pan.
Bake at 350 for and hour (I bake it for 70 minutes)
It is done when you tap the bottom and it sounds hollow!
Mine comes out about a 12 inch diameter...it's quite big and makes alot of
servings!
lwbuchholz 06/21/2003 12:28:03 PM
Bakers Breakfast Cookies (womans world)
I found I could make 18 cookies with 1/3 cup of the ingredients
basic ingredients
(0) 1 1/4 cups splenda
(12) 3/4 cup rice syrup
(8) 2 TBSP coconut oil
(10) Prune Puree (don't know pints guestimating)
(1) 4 egg whites
(0) 1 tsp vanilla
(18) 3 cups oatmeal ( I used quick...I think the long cook will work better)
(8) 2 cups bran (I used half oat bran and half wheat bran)
(16) 2 cups whole wheat flour
(0) 1 1/2 tsp baking soda
(0) 1/2 tsp baking powder
(73) total points for basic recipe
VARIATIONS
OF THE COOKIE (add these ingredients to the basic ingredients for each
variation)
Chocolate mint (5 points each)
(3) 1/3 cup cocoa
(0) 1 tsp chocolate flavoring (next time I will add some mint flavoring too)
(12) 1/2 cup mint chips
(88) total points for mint variation
Oatmeal Raisin (4.3 pints per cookie)
(4) 1/2 cup raisins
(0) 1 tsp cinnamon
(77) total points for raisin variation
Peanut butter variation (5 points each)
(16) 1/2 cup low fat peanut butter
(0) 1 tsp peanut butter flavor (I get mine from Watkins but I think McNess
selld that flavor too)
(89) total points for peanut butter variation
Chocolate chocolate chip (5 points per cookie)
(3) 1/3 cup cocoa powder
(0) 1 tsp chocolate flavoring
(12) 1/2 cup chocolate chips
(88) total ponts for chocolate variation
Banana Nut cookies (5 points per cookie)
(4) 2 bananas blended
(0) 1 tso banana fkavoring
(8) 1/2 cup sunflower seeds
(85) total points for banana nut variation
Apple cinnamon cookies (4.3 points per cookie)
( 4) 2 large apples chopped fine (could use applesauce I would imagine 1 1/2 or
2 cups)
(0) 1 tsp vanilla nut flavoring
(0) 1 tsp cinnamon
(0) 1 tsp nutmeg (instead of these spices could use apple pie spices)
(77) total points for apple cinnamon
(85) total points if you want to add 1/2 cup sunflower seeds (5 points per
cookie)
Ginger molasses cookies (4.3 points per cookie)
(4) 1/4 cup molasses
(0) 1 tsp cinnamon
(0) 1 tsp ginger
(0) 1/2 tsp cloves
(77) total points for ginger cookies
Preheat oven
to 350 degrees. coat cookie sheets with cooking spray. In large bowl combine
combine splends and liquid ingredients. Stir in the rest of the dry
ingredients. Drop 1/3 cup of dough onto cookie sheets and press down. I found
they didn't flatten during cooking. Womans world said to use 1/2 cup but I
found it didn't make 18 cookies. You will have to experiment to find which
works for you. Bake 20 minutes until golden brown.
There is a lemon poppy seed I haven't figured points on yet and fruit and nut.
If you have anymore you can come up with please add on! I made the mint ones
this morning and they are tooooo good. I think you need to freeze them right
away. They are drier than Bakers but I think it was because I used the quick
oats.
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AZCRAZY 06/19/2003 06:12:52 PM
Lemon
Salad Dressing
2 Tbls. ff
Mayo
1-1/2 Tbls. fresh lemon juice
1/8 tsp. grated lemon peel
1 Tbls. Splenda pourable
Whole thing...0 points
Mix well and enjoy over...
Spring greens with pecans or cashews
Fruit salad
Romaine lettuce and chilled boiled shrimp
This dressing is fantastic. Sweet Tomatoes (restaurant) offered a salad that
had a similar dressing on it with spring greens and spicey pecans. I tasted it
and fell in love! I was determined to recreate it at home. My dressing is a
nonfat version, but has all of the original flavor. Hope you like it...Fran
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gsfthrs 06/30/2003 01:59:01 PM
While reading Family Circle at the salon, I came across a wonderful sounding
recipe. The problem being with all the fruit I would go into diabetic shock/coma.
After mulling for a while I came up with a recipe based on theirs and it turned
out great. Thought I would share:)
Spicy Apricot Lamb Chops
Serves 4
4 lambs chops
2 Tablespoon Worchestershire sauce
1 clove garlic-minced
1/2 teaspoon cayenne pepper
1 Cup No Sugar Added apricot preserves/jam
1 1/2 Tablespoons white Basalmic vinegar
In skillet, add Worchestershire sauce, garlic, pepper, preserves/jam, and
vinegar. Heat until bubbly. Add chops. Cook until just pink/brown in the
center.
Sides: cooked barley and cooked carrots
If you do not like spicy go easy on the cayenne or substitute a little white
pepper.
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gsfthrs 06/27/2003 11:56:39 AM
With summer here, I thought I might re-post a recipe I picked up last summer.
It is really good!
Potato-less Salad
1 cup=1.5 points
1-hard boiled egg
1-10 oz. pk frozen cauliflower-thawed
1/4 cup diced red onion
1/4 cup diced celery
1/8 cup cider vinegar
1/4 cup low- or fat-mayo
salt and pepper to taste
Mix mayo and vinegar together
Mix and toss all ingredients together
Let chill at least 1/2 hour before serving
I sometimes add olive slices
My friend sometimes adds pickle relish and pimento
Enjoy, CG
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GENTLENESS2001 06/21/2003 01:36:28 PM
I might as well keep all the salmon recipes in one place.
Grilled Honey Balsamic Salmon
1 1/2 Tablespoons Honey
1 1/2 Tablespoons Dijon Mustard
1 Tablespoon Balsamic Vinegar
1/4 Teaspoon Coarsely Ground Pepper
1/4 Teaspoon Garlic Salt
2 (6 Oz.) Salmon Steaks (1/2 thick)
Cooking Spray
1. Prepare Grill (I use a George Foreman but any indoor type would do.)
2. Combine first 5 ingredients in a bowl; brush mixture over fish.
3. Place fish on grill rack coated with cooking spray; cover and grill 2 to 3 minutes
on each side or until fish flakes easily when tested with a fork. Serve
immediately. Yield: 2 Servings
Taken From Weight Watchers 5 Ingredient 15 Minute Cookbook
Points: 6 per Serving
Calories: 266
Fat: 7.0 Grams
Fiber: 0.2 Grams
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GENTLENESS2001 06/21/2003 01:37:29 PM
Grilled Orange and Bourbon Salmon
8 points per serving.
The marinade/basting sauce for the salmon fillets is a study in contrasts:
bright citrus and sweet, smoky bourbon.
1/4 cup bourbon
1/4 cup fresh orange juice
1/4 cup low-sodium soy sauce
1/4 cup packed brown sugar
1/4 cup chopped green onions
3 tablespoons chopped fresh chives
2 tablespoons fresh lemon juice
2 garlic cloves, chopped
4 (6-ounce) salmon fillets (about 1 inch thick)
Cooking spray
Combine first 8 ingredients in a large zip-top plastic bag, and add salmon to
bag. Seal and marinate in refrigerator 1-1/2 hours, turning bag occasionally.
Remove salmon from bag, reserving marinade. Place salmon on a grill rack or
broiler pan coated with cooking spray. Cook 6 minutes on each side or until
fish flakes easily when tested with a fork, basting frequently with reserved
marinade.
NUTRITIONAL INFO:
calories: 365 carbohydrates: 18 g cholesterol: 111 mg fat: 14.1 g sodium: 575
mg protein: 36 g calcium: 34 mg iron: 1.4 mg fiber: 0.3 g
YIELD:
4 servings
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PILOTPAM 06/15/2003 04:56:21 PM
Smoothies, many varieties:
Blue Monkey Smoothie (2 Points)Serves 2
1 cup fat free milk
1 container (8 oz.) fat free blueberry yogurt
1 packet No Sugar Added Vanilla Crème NESTLÉ® CARNATION® INSTANT BREAKFAST
1/2 cup frozen unsweetened blueberries
1/2 banana
PLACE milk, yogurt, Carnation Instant Breakfast, blueberries and banana in
blender; cover. Blend until smooth. NOTE: For added variety, blend in any
flavor of fat free yogurt or unsweetened berries. For a frostier drink, omit
yogurt and blend in 1 cup (about 2 large scoops) of your favorite fat free
frozen yogurt.
Strawberry
Smoothie
Serves 2 (2 points)
5 large strawberries
6 oz. light (reduced sugar) fat-free strawberry yogurt, frozen (This is one
container of Yoplait)
4 oz. Crystal Light or other sugar-free lemonade
Put all ingredients into blender. Blend until smoothie consistency is reached!
Nutritional Information: Serves 2, per serving: Fat: 0 g Calories: about 70
Low-Fat
Blueberry Smoothie
(2 Points)
1 cup milk, 1% or skim (non fat)
1/2 cup yogurt, 1% or skim (non-fat)
1/2 cup orange nectar or pink grapefruit cocktail
1 cup blueberries, fresh or frozen
1 banana, ripe
Mix ingredients and blend in food processor or blend until smooth and creamy.
Refrigerate until served.
Makes 4 servings, 6 ozs each.
Calories.....101......Fat.....0.6 g......Carbs......21 g.....Sodium......55
mg......Fiber.....2 g.
Points: 2
Strawberry
Orange Smoothie 3
Points
1 cup DANNON® LIGHT® Strawberry Nonfat Yogurt
1 pint strawberries (or 2 cups frozen strawberries)
1/2 cup unsweetened orange juice
1 tablespoon chopped fresh mint
2 teaspoon sugar (optional)
5 ice cubes
Combine strawberries, DANNON LIGHT Strawberry Nonfat yogurt, orange juice, mint
and sugar (if desired) and ice in blender. Pulse until well combined and ice is
crushed. Serve in tall glasses. Garnish with mint leaves. *Also try with DANNON
Plain Yogurt varieties, DANNON LIGHT Vanilla Nonfat Yogurt, or DANNON Vanilla
Low Fat Yogurt.
Yield: 2 servings
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briget52 06/15/2003 02:45:32 PM
Hi all - I made this yesterday and we really liked it! It is so
"light" that it is sort of like eating lemon-flavored air, but, (and
take note, fellow diabetics), it has almost no fat and low sugar, too!
Lemonade "Cheesecake"
1 pkg (8 ox) FF cream cheese, softened
1 tsp. Crystal Light lemonade flavor drink mix
1/4 cup skim milk
1 tub (8 oz.) FF Cool Whip
1 ready-to-use reduced fat graham cracker crumb crust
PREPARATION
Beat the cream cheese and drink mix together in a large bowl with an electric
mixer on medium speed until blended and smooth. Gradually add milk, mixing
until well blended. Gently fold in whipped topping. Spoon into crust.
Refrigerate 4 hours or until firm. You can top with fruit, if you like.
NUTRITIONAL INFO
(It doesn't say how many this serves!! Stupid recipie. I'm assuming 8, but the
pie shell isn't very big - like 6" diameter) Anyway.
Calories 170 Total Fat 5 g Saturated Fat 2g Cholesterol 5mg Sodium
280mg Carbohydrate 26g Dietary Fiber 0g Sugars 11g Protein
6g Vitamin A 10% DV Vitamin C 0% DV
(The sugar count seems high to me. The crust package says 6 grams per serving.
The Crystal Light has none, the Cool Whip has none. The cream cheese??? I
dunno. But it does say that this is a good way to get some calcium. It's from the
kraftfoods.com website).