Beef Chop Suey ............................................................................................................................. 3
Beef-Stuffed Peppers ..................................................................................................................... 3
Beef Tips in Mushroom Sauce ..................................................................................................... 4
Beef Wraps ...................................................................................................................................... 4
Breakfast Casserole ...................................................................................................................... 4
Breakfast Pizza ................................................................................................................................ 5
Cabbage Rolls Skillet .................................................................................................................... 5
Chicken, Cheese and Biscuits .................................................................................................... 5
Chicken Vegetable Noodle Soup ................................................................................................ 6
Cozy Crock Comfort ........................................................................................................................ 6
Crabmeat Quesadillas .................................................................................................................. 6
Crab Noodle Romanoff ................................................................................................................. 7
Creole Macaroni .............................................................................................................................. 7
Hen on a Nest ................................................................................................................................. 7
Fruited Chicken ............................................................................................................................... 8
Hamburger Nests ........................................................................................................................... 8
Hearty Jambalaya ........................................................................................................................... 9
Hot Sausage and Cheese Puffs .................................................................................................. 9
Iron Kettle and Beans .................................................................................................................... 9
Peanut-Orange Pork Tenderloins ............................................................................................. 10
Pork Chops Paprikash ................................................................................................................ 10
Rice Pancakes .............................................................................................................................. 11
Round Steak Crockpot Casserole ............................................................................................ 11
Salmon with Brown Sugar Glaze ............................................................................................... 12
Sweet-Sour Chicken (Crockpot) ................................................................................................ 12
Sweet and Sour Pork or Chicken .............................................................................................. 12
Western Skillet Supper ................................................................................................................ 13
Barley vegetable Casserole ....................................................................................................... 13
Broccoli and Mushroom Casserole .......................................................................................... 14
Broccoli/Cauliflower Soup .......................................................................................................... 14
Broccoli-Stuffed Sole ................................................................................................................... 14
Brown Rice Pilaf ........................................................................................................................... 15
Cheese Baked Grits .................................................................................................................... 15
Chili Mac ......................................................................................................................................... 16
Creamy Brunch Potato ................................................................................................................ 16
Creole
Crunchy Vegetable Wrap ............................................................................................................ 17
Eggplant Mexicana ....................................................................................................................... 17
Healthy Corn Fritters .................................................................................................................... 17
Italian Seasoned Roasted Vegetables .................................................................................... 18
Low-Fat Potato Pancakes ........................................................................................................... 18
Nacho Cheesy Asparagus Bake ............................................................................................... 18
Onion Smothered Pasta ............................................................................................................. 18
Oven-Fried Vegetables ................................................................................................................ 19
Peach-Glazed Tofu ....................................................................................................................... 19
Portobello Burgers ....................................................................................................................... 19
Pumpkin Bran Muffins ................................................................................................................. 20
Roasted Sweet Potato Sticks ..................................................................................................... 20
Spicy Cheese Rice Bake ............................................................................................................ 21
Spinach, Rice and Tofu ............................................................................................................... 21
Stuffing Pot Pie .............................................................................................................................. 21
Tofu Teriyaki .................................................................................................................................. 22
Veggie Penne with Chickpeas ................................................................................................... 22
Vegetarian Taco Salad ................................................................................................................ 23
Apple Bread Pudding ................................................................................................................... 23
Apple-Oatmeal Cookies .............................................................................................................. 23
Apple Spice Cake.......................................................................................................................... 24
Apple Streusel Pie ........................................................................................................................ 24
Almond Fudge Truffles ................................................................................................................ 25
Ambrosia Parfaits ......................................................................................................................... 25
Apple Sunshine Salad ................................................................................................................. 25
Butterscotch Brownies ................................................................................................................ 25
Carrot-Raisin Snack Cake .......................................................................................................... 26
Cherry Angel Cake ....................................................................................................................... 26
Cherry Salad .................................................................................................................................. 26
Chocolate-Banana Cream Pie .................................................................................................. 26
Chocolate Cereal Mounds .......................................................................................................... 27
Chocolate Crinkles ...................................................................................................................... 27
Chocolate Fudge Pudding Cake ............................................................................................... 27
Chocolate Peanut Butter Fudge ................................................................................................ 28
Chocolicious Bread Pudding Muffins ....................................................................................... 28
Cinnamon Chunkies ................................................................................................................... 29
Cinnamon-Raisin Roll-Ups ....................................................................................................... 29
Cranberry Bread ........................................................................................................................... 29
Crustless Apple Dump Pie ......................................................................................................... 30
Frozen Peach Salad ..................................................................................................................... 30
Grape-Nuts Peanut Butter Bars ................................................................................................. 30
Low Fat Lemon Meringue Cookies ........................................................................................... 31
Luscious Sugar-Free Lemon Bars ........................................................................................... 31
Oatmeal Crisp Marshmallow Squares .................................................................................... 31
Strawberry Pie ............................................................................................................................... 32
Recipes from Others ...................................................................................... 33
- 34
How to Boost Your
Metabolism.................................................................... 35
Beef
Chop Suey
Yield: 4 Servings (6 points per serving)
Source: "Light and Easy Diabetes Cuisine" by Betty Marks
- 1 pound beef round steak
- 1 tablespoon vegetable oil
- 1 teaspoon sesame oil
- 1 tablespoon low-sodium soy sauce
- 3 celery stalks, thinly sliced diagonally
- 2 medium-size onions, sliced
- 1 cup chicken broth
- 2 cups bean sprouts, rinsed
DIRECTIONS
Trim any fat from steak and dice.
In a large non-stick skillet or wok, heat oils and stir-fry meat over high heat
1 minute. Stir in soy sauce. Remove meat with a slotted spoon and keep warm.
Add the celery, onions and broth to the skillet. Bring to a boil, reduce heat
and cook 5 minutes. Add bean sprouts. Cook 3 minutes more, then return meat and
stir to heat.
Nutritional Information Per Serving (1/4 of Recipe): Calories: 243,
Cholesterol: 64 mg, Carbohydrate: 9 g, Protein: 28 g, Sodium: 200mg, Fat: 11 g
Diabetic Exchanges: 3 Meat, 2 Vegetable
Yield: 4 Servings (6 points per serving)
Source: "Light and Easy Diabetes Cuisine" by Betty Marks
Beef-Stuffed
Peppers
Makes 4 servings (6 points)
4 medium sweet green peppers, halved and seeded
8 ounces extra lean ground beef
2 cups finely chopped tomatoes (can use canned)
1 cup finely chopped onions
3 egg whites
3 tablespoons plain dried bread crumbs or oatmeal
1/4 teaspoon salt
Freshly ground black pepper, to taste
1 cup tomato sauce (no salt added)
Fresh flat-leaf parsley sprigs, to garnish
Preheat oven to 400o F. Spray large shallow baking pan with nonstick cooking
spray. Place pepper halves, cut-side up, in large microwavable baking dish with
vented cover; microwave on Medium (70% power) 10 minutes, until tender.
Uncover; let stand until cool. Meanwhile, in medium bowl, combine beef,
tomatoes, onions, egg whites, breadcrumbs or oatmeal, salt and black pepper.
Fill each cooked pepper half with an equal amount of beef mixture, pressing
mixture down and, with fork, making decorative ridges into top of mixture.
Place stuffed pepper halves, stuffed-side up, into prepared baking pan; bake
25-30 minutes, until beef mixture is lightly browned. Pour tomato sauce over
stuffed pepper halves; bake 15-20 minutes longer, until sauce is bubbling and
browned around edges. Serve garnished with parsley.
SERVING (2 STUFFED PEPPER HALVES) 217 Calories, 7 g Total Fat, 2 g Saturated
Fat, 35 mg Cholesterol, 284 mg Sodium, 23 g Total Carbohydrate, 5 g Dietary
Fiber, 18 g Protein, 37 mg Calcium .
Beef
Tips in Mushroom Sauce
8 servings
(5.5 Points)
2 pounds lean chuck - cut in 1 - 3/4 inch pieces
1 can 98% fat free cream of mushroom soup
1 pkg. onion soup mix
1 can sugar free sprite or 7up
Put meat in crock pot. Pour soup & onion soup mix over meat. Add Sugar Free
Sprite/7up. Cook in crock pot all day on low (or high for at least 4 hours).
Turn off and let sit for 30 minutes before serving. Also good to add zero point
veggies to.
Makes 8 servings at 5.5 points per serving.
I added canned sliced mushrooms (drained) and served over rice.
Oven method: cook in the oven 4 hours at 275 degrees.
Beef
Wraps
Serves 4 (4 points)
1 tablespoon sugar
2 tablespoons soy sauce
8 ounces sirloin steak, trimmed cut in thin strips
6 cups coleslaw blend
8 ounces bamboo shoots, well drained
4 flour tortillas
4 tablespoons sweet and sour sauce
In a small bowl, combine sugar and soy sauce; mix well. Set Aside Spray large
nonstick skillet with nonstick cooking spray. Heat over high heat until hot.
Add beef; cook and stir 2 to 3 minutes or until beef begins to brown. Remove
beef from skillet set aside. Spray same skillet again with cooking spray. Add
coleslaw blend; cook and stir 2 minutes. Add bamboo shoots, beef and soy sauce
mixture; cook and stir 1 minute. Remove skillet from heat. Spoon 1/4 of mixture
onto each warm tortilla. Top each with 1 tablespoon sweet and sour sauce. Fold
in 3 sides of each tortilla to enclose filling. Serve immediately.
Makes 4 Servings. Each tortilla is 4 points.
Breakfast
Casserole
Serves 8 (2 points)
2 cups Frozen Hash Browns
1 cup fat free Cheddar Cheese – shredded
8 oz Turkey Ham – diced
1 can Mushroom slices
2 cups Egg Beaters
Spray 9x9 baking dish w/Pam. Layer first 4 ingredients, beat Egg beaters and
add salt & pepper to taste then pour over layered mixture. Cover and let
stand over night. Bake @350 for 60 minutes until center is firm..
8 servings @ 2/3 cup (2 points per serving)
I have made this several times and have frozen it in individual baggies (it
microwaves great) for breakfast sandwiches. ( 2 slices skinny bread makes it 4
points. )
Breakfast
Pizza
Serves 8 (3 points)
1 8-ounce package reduced fat crescent rolls
4 ounces sliced Canadian bacon
1 cup reduced fat cheddar cheese
1 cup diced vegetables (bell pepper, mushroom, onion)
1 1/4 cup Eggbeaters (or 5 eggs)
1/4 cup skim milk
Pre-heat oven to 375 F. Place crescent roll triangles onto an ungreased pizza
pan. Press together edges. Spread Canadian bacon, vegetables, and cheese on top
of crust. In a separate bowl, whip eggs and milk together. Pour over crust.
Bake in oven for 25-30 minutes.
YIELD: 8 slices
Cabbage
Rolls Skillet
4 servings, 1 cup each - 4 points each
8 ounces ground 90% lean turkey
1/2 cup chopped onion
2-1/2 cups shredded cabbage
1 15-oz can Hunts Tomato Sauce
1/2 cup water
2 tsp prepared mustard
2 TBS Brown Sugar Twin
1 tsp dried parsley flakes
2/3 cup uncooked Minute Rice
In a large skillet sprayed with butter-flavored cooking spray, brown meat and
onion. Stir in cabbage. Continue cooking 6-8 minutes, stirring occasionally. In
a medium bowl, combine tomato sauce, water, mustard, Brown Sugar Twin and
parsley flakes. Stir sauce mixture into meat mixture. Mix well to combine.
Bring mixture to a boil. Stir in rice. Lower heat, cover and simmer for 5
minutes or until rice is tender, stirring occasionally.
4 servings, 1 cup each - 3 points each
Chicken,
Cheese and Biscuits
Serve 4 (7 points per serving)
1 Teaspoon Margarine
2 Tablespoons Flour
1/2 teaspoon Dry Mustard
1 1/2 cups skim milk
1 teaspoon chicken bouillon
4 ounces cheddar cheese
8 ounces chicken breast -- baked and diced
1 cup carrots, canned
1 cup green beans, canned French style
1/4 cup onion -- chopped
1 small pkg. canned biscuits
dash pepper and salt
In small saucepan, sauté onions until tender. (Use dollop of margarine and
water.) In 3 quart saucepan, heat margarine over medium heat until bubbly and
hot. Add flour, mustard and stir quickly to combine thoroughly. Stirring
constantly, gradually add milk, continue to stir and cook until smooth. Add
broth mix and pepper and mix well. Reduce heat to low and cook, stirring
occasionally, until mixture is thick, 5 to 10 minutes. Add cheese and cook,
stirring until melted.
Add chicken and vegetables and continue cooking until chicken and vegetables
are heated through. Preheat oven to 400º. Spray casserole dish with non-stick
cooking spray and pour chicken mixture into dish. Separate each biscuit into
two layers of dough. Arrange on top of chicken mixture. Bake until biscuits are
golden, 7 to 10 minutes. Yield: 4 servings.
Chicken
Vegetable Noodle Soup
Serves 4 (3 points)
8 1/4 cups fat-free chicken broth
1 cup chopped onions
3 large carrots, peeled and sliced
2 stalks celery, sliced
1 large red bell pepper, chopped
1 pound fat-free chicken tenders, cubed
2 cups yolk-free noodles, uncooked
1/4 teaspoon pepper
1/4 teaspoon garlic powder
Lightly spray a large soup pot with nonfat cooking spray. Pour 2 tablespoons
chicken broth into pot and heat over medium-heat. Add onions, carrots, celery,
and red pepper and cook 3 to 5 minutes, just until tender-crisp. Pour remaining
chicken broth into pot; increase heat and bring soup to boil. Add chicken
pieces; noodles, pepper, and garlic powder to pot; reduce heat to medium-low,
cover and cook 25 to 30 minutes, until vegetables are tender and chicken is
cooked through.
Calories 161 Fiber 3g Fat 2g Cholesterol 47mg Carbohydrate 20 g
Weight Watcher Points - 3 points
Cozy
Crock Comfort
Serves 6 (5 points)
16 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
3 cups (15 ounces) diced raw potatoes
1/3 cup (1 ounce) uncooked regular rice
1 1/2 cups shredded carrots
1 cup finely diced celery
1 1/2 cups Healthy Request tomato juice or any reduced-sodium tomato juice
1 (10 1/4) can Healthy Request Tomato Soup
1/4 teaspoon black pepper
1 teaspoon dried parsley flakes
In a large skillet sprayed with butter-flavored cooking spray, brown meat.
Place browned meat in a slow cooker container. Add onion, potatoes, uncooked
rice, carrots, and celery. Mix well to combine. Stir in tomato juice, tomato
soup, black pepper, and parsley flakes. Cover and cook on LOW for 6 to 8 hours.
Mix well before serving.
Serves 6 - Each serving equals: 243 calories, 7 gm fat, 16 gm protein, 29 gm
carbohydrate, 290 mg sodium, 33 mg calcium, and 3 gm fiber
Note: frozen hash browns will work in this recipe. I thaw them first just to
get the water (ice) out of them.
Crabmeat
Quesadillas
Serves 6 (3 points)
3/4 cup fat-free finely shredded Mexican cheese
1/2 cup fat-free mayonnaise
1/4 cup fat-free sour cream
6 oz. canned crabmeat, drained (I used the imitation crab)
1 1/2 tablespoons sliced green onions/scallions
1 1/2 tablespoons chopped green chiles
3 whole fat-free flour tortillas
3/4 cup fat-free salsa (optional)
Preheat oven to 425º Lightly spray cookie sheet with nonfat cooking spray. In a
medium bowl, combine cheese, mayonnaise, sour cream, crabmeat, onions and
chiles; mix until well blended. Divide mixture and spread evenly on tortillas.
Fold tortillas in half and arrange in a single layer on cookie sheet. Bake in
preheated oven 7-10 minutes until cheese is melted and cooked through. Remove
from oven and let stand 2-3 minutes. Cut each tortilla into thirds and serve
with salsa, if desired.
Crab
Noodle Romanoff
Serves 6 (4.5 points) or Serves 4 (6 points)
3 cups cooked noodles
1 1/2 cups cottage cheese, 2% fat
2 teaspoons dried onion
1 tablespoon Worcestershire sauce
1/2 teaspoon salt
3 ounces grated cheddar cheese
1 clove minced garlic
16 ounces crab meat
Mix all ingredients except cheddar cheese. Place in 9 x 13 baking dish. Top
with cheese 325 degrees for 40 min
Per serving: 214 Calories (kcal); 5g Total Fat; (23% calories from fat); 23g
Protein; 17g Carbohydrate; 65mg Cholesterol; 579mg Sodium
6 Points if divided into 4 servings. 4.5 Points if divided into 6 servings
Creole
Macaroni
Serves 4 (8 points)
1 lb Ground Round
1 cup chopped Onion (about 1 medium)
1 cup sliced Mushrooms
1 cup cooked medium Elbow Macaroni
1 tbs. Sugar
1/2 tsp. Dried Italian Seasoning
1/4 tsp. Garlic Salt
1/4 tsp. Black Pepper
1 (14.5 oz) can Stewed Tomatoes, undrained
1 (10 3/4 oz) can condensed reduced-fat, Tomato Soup, undiluted
Cooking Spray
3/4 cup (3 oz) shredded, reduced-fat Sharp Cheddar Cheese, divided
Preheat oven to 350 degrees. Cook ground beef, onion, and mushrooms in a large
non-stick skillet over medium-high heat until browned, and stir to crumble.
Drain. Combine beef mixture macaroni, and next 6 ingredients (macaroni through
soup) in a 2 quart casserole dish coated with cooking spray. Stir in 1/2 cup
cheese, sprinkle 1/4 cup cheese over top. Bake at 350 degrees for 30 minutes or
until bubbly. Serves 4.
One Serving - 8 Points
Hen
on A Nest
Serves 6 (7 points)
3 boneless chicken breast, 3oz
1 can canned condensed cream of chicken soup
1 cup low-fat plain yogurt
1 Tbsp unsweetened frozen lemon juice, single strength
1 cup mushroom(s)
1 cup cooked celery
1 Tbsp olive oil
3 cup cooked brown rice
2 cup cooked frozen green peas
1 serving olive oil cooking spray (5 one second sprays)
Instructions
1) Cook and cut up chicken.
2) Mix together undiluted Cream of Chicken soup with yogurt and lemon juice.
3) Sauté mushrooms and celery in olive oil.
4) Add mushrooms, celery, and cooked chicken to soup mixture.
5) Layer cooked brown rice on bottom of baking dish sprayed with PAM olive oil.
6) Bake 20 minutes at 350 degrees.
7) Top with cooked peas.
Fruited
Chicken
Serves 6 (6 points)
6 boneless skinless chicken breasts
1/2 teaspoon salt
1/4 teaspoon pepper
1 1/2 cups orange juice
2 (15 1/4 ounce) cans unsweetened pineapple tidbits, drained
1 (6-ounce) package dried apricots, coarsely chopped (about 1 cup)
1/2 cup low-sugar orange marmalade
Preheat oven to 375 degrees. Place chicken in a 13 x 9 baking dish; sprinkle
with salt and pepper. Add orange juice. Bake at 375 degrees for 20 minutes,
basting occasionally with juice. Add pineapple tidbits and apricots; bake an
additional 10 minutes or until chicken is done, basting occasionally with juice
mixture. Remove chicken and fruit with a slotted spoon, reserving 3 tablespoons
orange juice. Set chicken and fruit aside; keep warm.
Place marmalade in a saucepan; cook over low heat until marmalade melts. Stir
in reserved 3 tablespoons orange juice. Simmer 4 minutes or until lightly
syrupy. (Do not boil.)
Top the chicken breasts evenly with fruit mixture and marmalade mixture.
Makes 6 servings. 7 points per serving. (From: WW Annual Recipes for Success
2000)
Hamburger
Nests
Serves 4 (1 serving = 3 nests = 7 points)
12 slices reduced calorie bread
8 oz lean ground beef
1 onion, chopped
3 Tablespoons seasoned dry bread crumbs
1 egg, lightly beaten
2 garlic clove, minced
1/4 tsp black pepper
1/4 cup barbecue sauce
1/3 cup shredded nonfat cheddar cheese
Preheat oven to 350. Spray 12 muffin cups with nonstick cooking spray. Place 1
slice of bread in each cup, pressing firmly to mold into shape of cup. In
medium bowl, combine beef, onion, bread crumbs, egg, garlic and pepper. Divide
evenly and spoon into bread-lined muffin cups. Top with 1 tsp BBQ sauce. Divide
cheese evenly and sprinkle tops. Bake until beef is cooked through and browned,
about 25 minutes.
3 nests = 7 points
Hearty
Jambalaya
Makes 4 servings (7 Points)
2 teaspoons vegetable oil
5 ounces skinless boneless chicken thighs, cut into bite-size pieces
2 ounces cooked andouille sausage*, sliced
2 medium onions, minced
1 medium celery stalk, minced
1/2 medium green bell pepper, minced
6 ounces long-grain rice
1 3/4 cups low-sodium chicken broth
1/2 cup whole Italian tomatoes, drained and chopped
1/2 teaspoon dried thyme leaves
1/4 teaspoon freshly ground black pepper
1/4 teaspoon ground red pepper
5 ounces peeled deveined medium shrimp
2 tablespoons minced fresh flat-leaf parsley, to garnish
In medium nonstick skillet, heat oil; add chicken and sausage. Cook over medium
heat, stirring frequently, 4-5 minutes, until chicken is cooked through and lightly
browned. Remove from skillet; set aside. In same skillet, combine onions,
celery and bell pepper; cook over medium heat, stirring frequently, 6-7
minutes, until onions are lightly browned. Add rice; reduce heat to low. Cook,
stirring constantly, 3 minutes. Add broth, tomatoes, thyme, black and ground
red peppers and cooked chicken mixture to rice mixture; bring liquid to a boil.
Reduce heat to low; simmer, covered, stirring occasionally, 10 minutes, until
about half of the liquid is absorbed. Stir shrimp into rice mixture; simmer,
covered, 3-5 minutes, until shrimp turn pink and all liquid is absorbed. Divide
evenly among 4 plates, sprinkle with parsley and serve.
PER SERVING: 350 Calories, 10 g Total Fat, 3 g Saturated Fat, 95 mg
Cholesterol, 377 mg Sodium, 42 g Total Carbohydrate, 2 g Dietary Fiber, 22 g
Protein, 93 mg Calcium Points: 7
*Andouille sausage is a garlicky sausage available in gourmet food stores and
some supermarkets. If you prefer, substitute the milder sausage.
Hot
Sausage and Cheese Puffs
100 puffs
1 lb hot Italian sausage or sweet Italian sausage links
1 lb sharp cheddar cheese, shredded
3 cups bisquick
3/4 cup water
1. cook sausage, breaking up with a fork, until no longer pink.
2. drain and cool completely.
3. combine the cheese,sausage,baking mix and water.
4. mix with fork just until blended.
5. roll into 1 inch balls and place on baking sheet bake at 400 degrees for 12
to 15 minutes makes 100 puffs.
Iron
Kettle Ham and Beans
Serves 8 (4 points per serving)
1 pound dry great northern beans
8 ounces fully cooked ham, cubed (1-1/2 cups)
1 cup chopped onion
1/2 cup catsup
1 teaspoon salt
Rinse beans. In a 4-1/2-quart Dutch oven or large pot, combine beans and 8 cups
cold water. Bring to boiling; reduce heat. Simmer for 2 minutes. Remove from
heat. Cover; let stand for 1 hour. (Or, skip boiling water and soak beans
overnight in covered pan.) Drain and rinse beans.
In the Dutch oven or pot, combine the beans, ham, onion, catsup, salt and 4
cups fresh water. Bring to boiling; reduce heat. Cover and simmer for 3 hours
or until tender, adding more water, if necessary. Makes 8 servings.
Nutrition facts per serving: 249 calories, 2 g total fat, 1 g saturated fat, 15
mg cholesterol, 814 mg sodium, 39 g carbohydrate, 9 g fiber, 19 g protein, 1%
vitamin A, 18% vitamin C, 9% calcium, 25% iron.
Peanut-Orange
Pork Tenderloin
This juicy pork dish lets you revel in the rich roasted taste of peanut butter
without all the fat and calories.
4 Servings (5 points per serving)
1/2 cup orange marmalade
1/4 cup orange juice
2 tablespoons reduced-fat peanut butter
1 tablespoon Dijon mustard
1 teaspoon ground cumin
1 teaspoon vegetable oil
1/2 teaspoon coarse salt
1/4 teaspoon chili paste
1 pound pork tenderloin, trimmed of fat
Process first 8 ingredients in a food processor until smooth. (OR warm the
peanut butter in microwave for 20 seconds, add other 7 ingredients and stir
briskly with a whisk or wooden spoon.) Pour into a shallow dish. Add pork; turn
to coat. Refrigerate 1 hour. Preheat oven to 400F. Place pork on a foil-lined
baking sheet (reserve marinade); roast 10 minutes a side. In a saucepan lightly
boil remaining marinade for 3 minutes. Slice pork in thin slices. Serve with
warm peanut-orange sauce.
Nutrition Score per serving:
Calories 275 Fat 8.7 g; Carbs 24 g Protein 26 g Fiber 1.7 g
From: www.Shape.com
Peking
Pork Chops
Serves 6 (see note for points)
6 pork chops, about 1" thick
1/4 c. brown sugar
1 t. ground ginger
1/2 c. soy sauce
1/4 c. ketchup
1-2 cloves garlic, mashed
salt & pepper, to taste
Trim excess fat from pork chops. Place pork chops in crockpot. Combine brown
sugar, ground ginger, soy sauce, ketchup, garlic, salt & pepper. Pour
mixture over meat in crockpot. Cook, covered, on low for 4 to 6 hours, or until
tender. Season with: salt & pepper (optional) Serve with: steamed white
rice (we like jasmine rice) and/or Chinese noodles Notes: Makes 6 servings.
This works well with pork steaks too.
Note: If you use pork chops you get 6 @ 7 pts. If you use pork loin chops, it
knocks it down to 4 points per serving. I made it with chicken thighs and it
comes in at 3 points.
Pork
Chops Paprikash
Yield: 4 chops (4 servings) (4 points)
Source: The New Family Cookbook for People with Diabetes
INGREDIENTS
- 1 large onion, thinly sliced
- 1 clove garlic, minced
- 1 teaspoon olive oil
- Four center-cut pork chops (1-1/4 pounds total), cut 1/2 inch thick and well
trimmed
- 2 teaspoons paprika, preferably sweet Hungarian
- 1/4 teaspoon hot Hungarian paprika or cayenne pepper (optional)
- 1/3 cup sauerkraut, rinsed, drained, and patted dry
DIRECTIONS
Sauté the onion and garlic in the oil in a large non-stick skillet until very
tender, about 6 to 8 minutes. Remove and set aside.
Sprinkle the pork chops with the sweet and hot paprikas. Brown in the same
skillet over medium heat, 3 minutes per side.
Combine the onion mixture and the sauerkraut; spoon over the chops. Sprinkle
with additional paprika, if desired.
Cover and cook until the pork chops are no longer pink, about 6 to 8 minutes
longer. Serve hot.
Nutritional Information Per Serving (1 chop with 1/4 cup sauce): Calories: 201,
Fat: 9 g, Cholesterol: 62 mg, Sodium: 84 mg,
Carbohydrate: 7 g, Dietary Fiber: 1 g, Sugars: 4 g, Protein: 23g
Diabetic Exchanges: 1 Vegetable, 3 Lean Meat
Rice
Pancakes
Good for breakfast. Or you can leave out the onion and add 2 tbsp sugar and
dried fruit and serve for dessert. Great way to use up leftover cooked rice!
4 servings (2 points per serving)
1 cup cooked rice
1 tablespoon minced onions
1/3 cup milk
2 tablespoons milk
1 egg, beaten
1. Simmer rice, onion, and 1/3 cup milk over low heat, covered, until the rice
is soft and the milk is absorbed.
2. Remove from heat, and add the rest of the milk and the egg.
3. Drop mixture by tablespoonfuls into hot greased frying pan.
4. Brown lightly on both sides.
5. Serve with syrup, honey, etc.
Round
Steak Crockpot Casserole
6 servings (6 points per serving)
2 lbs round steaks
garlic powder
ground black pepper
1 (10 ounce) bag frozen chopped onions or 1 large onion, chopped
1–2 can Ro-Tel tomatoes or canned stewed diced tomatoes, drained
4 large potatoes, peeled and cut in chunks
1 (16 ounce) package frozen green beans, thawed and drained
1 (10 ounce) can condensed tomato soup, undiluted
1. Sprinkle round steak pieces with garlic powder and ground pepper to taste.
2. Place in crockpot.
3. Place potatoes, onions, and green beans on top of beef.
4. Put tomatoes and tomato soup on top.
5. Cover and cook on low for 8-10 hours.
6. For last 1/2 hour remove cover and turn to high.
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.
Sweet-Sour
Chicken (Crock pot)
Serves 6 (5 points)
2 tablespoons ketchup
1 cup water
1/2 cup white vinegar
1 tablespoon soy sauce
1 cup packed brown sugar
1 1/2 lbs boneless skinless chicken breasts or chicken thighs cut in bite size
pieces
2 tablespoons cornstarch
2 tablespoons water
1. Combine ketchup, water, vinegar, soy sauce and sugar in slow cooker; whisk
together well.
2. Add chicken pieces and stir.
3. Cover and cook on Low for 6 to 8 hours or on High for 3 to 4 hours.
4. Combine cornstarch and second amount of water in a small bowl; stir into
slow cooker when above times have been reached.
5. Cook on High, stirring often, for 15 to 20 minutes or until thickened.
6. For faster thickening, pour sauce into saucepan and heat on stove, stirring
often, until thickened.
Sweet
and Sour Pork or Chicken
Originally from a Pillsbury cookbook.
4 servings (6 points)
1 tablespoon shortening
1 lb boneless skinless chicken or boneless pork
1 teaspoon paprika
3 tablespoons brown sugar
2 tablespoons cornstarch
1/2 teaspoon salt
1 (15 ounce) can pineapple chunks, drained,with 2/3 cup juice reserved
1/3 cup vinegar
1/3 cup water
1 tablespoon soy sauce
1 teaspoon Worcestershire sauce
1 green pepper, diced
1 small onion, diced
1/2 red pepper, diced
2 cups hot cooked rice
1. Melt shortening in large skillet over medium heat.
2. Add chicken or pork, sprinkling with paprika.
3. Brown well.
4. Cover and simmer for 20 - 25 minutes or until tender, stirring occasionally.
5. Combine brown sugar, cornstarch and salt in medium bowl.
7. Gradually add liquid ingredients to dry and mix well.
8. Stir into meat and cook over med-low heat, stirring constantly until
thickened.
9. Add green and red peppers and onion with pineapple.
10. Cover and simmer for 6-8 minutes until vegetables are tender crisp.
11. Serve over hot cooked rice.
Western
Skillet Supper
Serves 4 (4 points)
1/2 pound round steak
2 cups cubed, peeled potatoes
1 cup frozen green beans
1/2 cup chili sauce
1/4 cup chopped onions
1/4 cup chopped red bell peppers
1{8 oz.} can red kidney beans, undrained
1/4 cup fresh chopped cilantro or parsley, if desired
Spray a large non stick skillet with non stick cooking spray; heat over medium
high heat until hot. Add steak strips; cook and stir 2-3 minutes or until steak
is no longer pink. Add vegetables, chili sauce, and kidney beans. Bring to a
boil. Reduce heat; cover and simmer 6-8 minutes or until thoroughly heated.
Stir in cilantro (if desired).
4 {1-1/4 cup}servings Calories: 240, Fat 2 grams, Fiber 6 grams.
MEATLESS RECIPES
Barley
Vegetable Casserole
2 POINTS per serving (4
servings)
2/3 cup barley
1 cup onion, chopped
1 cup cauliflower florets, chopped into 1/4 inch pieces
1 cup mushrooms, chopped
1 cup carrots, finely shredded
2-1/2 cups vegetable stock
1/4 tsp. garlic powder
Preheat oven to 350°F.
Place barley and a small amount of water or stock in a heavy nonstick skillet
over medium heat. Cook 2-3 minutes, stirring frequently, until lightly browned.
Transfer to a casserole dish that has been lightly coated with cooking spray.
Sauté onions 5 minutes in same skillet, stirring frequently. Combine onions
with remaining vegetables and add to casserole. Combine remaining ingredients
in a bowl. Mix well and stir into casserole. Season with salt and pepper to
taste and mix well. Cover and bake 1-1/4 hours, until barley is tender and most
of the liquid has been absorbed. Stir several times while baking. Let stand 5
minutes, mix and serve.
Yield: Makes 4 servings.2 POINTS per serving
Nutrition information: Per serving: calories 167, fat 0.7g, 4% calories from
fat, cholesterol 0mg, protein 6.1g, carbohydrates 36.3g, fiber 8.7g, sodium
22mg.
Broccoli
and Mushroom Casserole
Serves 8 (3 points)
2 cups rice, cooked
Nonstick cooking spray
2 pkg. (10 oz. each) frozen chopped broccoli
1 can (10 3/4 oz.) reduced-fat cream of mushroom soup
1 cup fat-free plain yogurt
1 cup shredded low-fat American cheese
1 med. onion, chopped
1/2 cup egg substitute
Preheat the oven to 350*. Spread the rice in the bottom of a casserole dish.
Steam the broccoli in a small amount of water for 5 min. or until crisp-tender.
Spoon over the rice. Mix together the remaining ingredients in a bowl and pour
over the broccoli. Bake for 30-35 min. Cut into 8 equal portions. Exchange values
per serving:
1 serving = 3" square. 1/2 Fat, 2/3 Meat, 1/2 Starch, 1 1/2 Vegetable
152 calories (14 % from fat) 2.5 g Total fat 7.2 mg cholesterol 419 mg Sodium
22.1 g Carbohydrate
2.8 g Dietary Fiber 11.4 g Protein
Broccoli/Cauliflower
Soup
(0 Point)
2 cups broccoli
1 cup cauliflower
1/2 cup onion
1 tablespoon Garlic
5 cups water
1 teaspoon salt
1/2 teaspoon pepper
2 chicken bouillon cube
1 teaspoon olive oil
Sauté onion in olive oil for a couple minutes... add the rest of ingredients
and boil till veggies are just tender. Use a blender to blend if desired.
PER SERVING: 37.5 Calories, 1.4 g Total Fat, 0.2 g Saturated Fat, 0 mg
Cholesterol, 608.4 mg Sodium, 5.8 g Total Carbohydrate, 2.2 g Dietary Fiber,
1.9 g Protein, 37.8 mg Calcium.
Broccoli-Stuffed
Sole
Serves 8 (4 points)
2 tbsp. butter or stick margarine, melted
1 to 2 tbsp. lemon juice
1 tsp. Salt
1/4 tsp. Pepper
1 pkg. (10 oz.) frozen chopped broccoli, thawed and drained
1 cup cooked rice
1 cup (4 oz.) shredded reduced-fat cheddar cheese
8 sole or whitefish fillets (4 oz. each) (haddock or cod works!)
Paprika
In a small bowl, combine the butter, lemon juice, salt and pepper. In another
bowl, combine the broccoli, rice, cheese and half of the butter mixture. Spoon
1/2 cup onto each fillet. Roll up and place seam side down in a baking dish
coated with nonstick cooking spray. Pour remaining butter mixture over
roll-ups. Bake, uncovered at 350* for 25 min. or until fish flaked easily with
a fork. Baste with pan drippings; sprinkle with paprika.
Per serving 190 cal, 6g fat, 3g sat fat, 64mg chol, 478mg sod, 6g carb, 1g
fiber, 26g prot
Makes 8 servings (1 fillet each)
Brown
Rice Pilaf – 2 Points
1/2 cup diced carrot
1/2 cup diced red bell pepper
3 cups water
1 cup uncooked brown rice
1/2 tsp. salt
1/2 tsp. dried oregano
1/2 tsp. dried thyme
2 large garlic cloves
Steam carrot and bell pepper, covered, 2 minutes or until crisp-tender. Drain
well; set aside. Combine water and next 5 ingredients in a saucepan; bring to a
boil. Cover, reduce heat, and simmer 45 minutes. Stir in carrot-bell pepper
mixture; cover and cook an additional 5 minutes or until rice is tender and
liquid is absorbed. Fluff with a fork. Yield: 8 servings
(serving size: 1/2 cup).
Cheddar
Bay Biscuits
Makes 12 biscuits (2 points each)
2 cups bisquick reduced-fat baking mix
3/4 cup lowfat buttermilk -- (1 percent fat)
1 cup shredded lowfat cheddar cheese
2 tablespoons Fleischmann’s fat-free buttery spread
1/4 teaspoon garlic powder
1/4 teaspoon dried parsley flakes -- crushed fine
Preheat the oven to 400 degrees F. Combine the baking mix, milk, and cheddar
cheese in a medium bowl. Mix by hand until well combined. Divide the dough into
12 equal portions (about 3 tablespoons each) and spoon onto a lightly greased
or nonstick cookie sheet. Flatten each biscuit a bit with your fingers. Bake
for 18 to 20 minutes or until the tops of the biscuits begin to brown. In a
small bowl, combine the buttery spread with the garlic powder Heat this mixture
for 30 seconds in the microwave, then brush a light coating over the top of
each biscuit immediately after removing them from the oven. Sprinkle a dash of
parsley over the top of each biscuit.
Makes 12 Biscuits.
Tidbits: To make fine parsley flakes, as can be found on the original, simply
crush the flakes between your thumb and forefinger.
Cheese
Baked Grits
Serves 10 (3 points)
1 cup quick-cooking grits, uncooked
1/3 cup skim milk
2 cups (8 ounces) shredded low-fat American cheese
1/2 teaspoon hot sauce
1/2 teaspoon salt
3 eggs, lightly beaten
Vegetable cooking spray
Cook grits according to directions, omitting salt. Add milk, cheese, hot sauce,
salt and eggs, stirring after each adding each ingredient. Pour into a 1-quart
casserole coated with cooking spray. Bake at 352 degrees for 30 to 35 minutes
until firm and lightly browned. Serve immediately. Makes 10 servings (1/4 cup)
Chili
Mac
Serves 5 (6 points each)
1 1/2 cups elbow macaroni – uncooked
1 15 ounces can vegetarian chili with beans
1 16 ounces can dark red kidney beans – drained
1/2 teaspoon chili powder
3/4 cup (3 oz) reduced fat sharp cheddar cheese – shredded
1/2 cup nonfat sour cream
Cook macaroni according to package directions, omitting salt and fat. Drain
well and set aside. Combine chili, kidney beans and chili powder in a large
nonstick skillet. Add macaroni. Cook over medium heat 5 minutes or until hot,
stirring often. Spoon into individual serving bowls. Sprinkle with cheese and
top evenly with sour cream.
Serve with tossed green salad and cornbread sticks.
Creamy
Brunch Potato
Bake 6 servings (2 points)
2 1/2 tsp. olive oil
4 c potatoes o' brien, thawed
1/2 c onions, chopped
1 clove garlic, minced
1 c fat-free sour cream
4 whole egg whites, slightly beaten
1/2 tsp. salt
1/2 c fat-free cheddar cheese, shredded
Preheat oven to 375. Prepare a 2-quart casserole dish with cooking spray; set
aside. In a skillet, heat oil over medium heat. Add potatoes, onions, and
garlic. Cook ten minutes, or until potatoes are done. Remove from heat. Stir in
sour cream, egg whites, and salt. Mix well. Place in prepared pan. Bake,
uncovered, for 25 minutes, or until set. Top with cheese and bake for two
minutes longer, or until cheese has melted.
Creole
Orange Rice
6 servings (3 points per
serving)
2 tablespoons whipped butter of natural canola margarine
1 large onion, finely chopped
2 large celery stalks, diced
1 1/3 cups white or Texmati rice
2 cups homemade vegetable stock or 1 (15-ounce) can
1 cup fresh orange juice
1 teaspoon grated orange zest, optional
1/4 teaspoon dried thyme
Salt and pepper
Peeled and sectioned clementines or oranges for garnish (optional)
Heat eh butter in a large saucepan. Add the onion and celery and sauté over
medium heat until golden. Add the rice, stock, orange juice, optional orange
zest, and thyme. Bring to a simmer, then simmer gently, covered, until the
water is absorbed, about 20 minutes.
If the rice is not tender enough for your taste, add another 1/2 cup water and
simmer until it is absorbed. Serve at once. Garnish each serving with a little
minced parsley and if desired, some clementine or orange slices.
Per serving: 145 calories. 26 g carbohydrates, 3 g fat, 8 g cholesterol, 2 g
protein, 112 mg sodium
FROM: The Great American Vegetarian
Crunchy
Vegetable Wrap
Serves 4 (4 points)
1/4 cup tub-style fat-free cream cheese
4 (10-inch) fat-free flour tortillas
4 curly leaf lettuce leaves
1 cup alfalfa sprouts
1 cup shredded red cabbage
1/2 cup chopped tomato
1/4 cup (1 ounce) crumbled blue cheese
2 tablespoons finely diced red onion
1 tablespoon cream cheese over each tortilla; top each with a lettuce leaf.
Divide sprouts and remaining
ingredients evenly among tortillas; roll up. Cut each rolled wrap in half
diagonally.
Nutrition Facts (per Serving):183 calories 34 g carbohydrates 8 mg cholesterol
2.3 g fat 614 mg sodium7 g protein 95 g calcium 0.4 g iron 1.1 g fiber
This is delicious!
Eggplant
Mexicana
6 servings (0 points for
1 serving, 1 point per serving after that)
This is a low cal do ahead side dish. Make it as spicy as you wish.
1 lb eggplants, peeled and cut into 1/2 " cubes
1 (16 ounce) can tomatoes
2 cloves garlic, minced
1/4 cup onions, minced
1/4 teaspoon chili powder, more if desired
1 dash pepper
1. Combine all ingredients in a skillet.
2. simmer gently 15- 20 minutes or until eggplant is tender.
3. Can be done ahead and reheated in microwave.
Healthy
Corn Fritters
Makes 12 Servings (1 point)
1 cup fresh corn, boiled and cut from the cob (about 2 ears) or whole kernel
corn
1/2 cup yellow cornmeal
1 cup boiling water
2 teaspoons honey
1/4 teaspoon salt
2 egg whites (or 1/3 c Eggbeaters)
Nonstick cooking spray
Combine corn and next 4 ingredients in a medium bowl and stir well. Beat egg
whites at high speed using an electric mixer until stiff peaks form. Fold egg
whites into corn mixture. Spray a large nonstick skillet with cooking spray and
heat over medium heat. Pour 1/4-cup batter onto skillet and cook 3 minutes on
each side or until browned.
Per serving: Calories: 40 Total fat: 0.3 grams Saturated fat: 0 grams
Cholesterol: 0 mg Sodium: 59 mg Carbohydrate: 8.2 grams Protein: 1.5 grams
Dietary fiber: 0.6 grams Points; 1
Italian
Seasoned Roasted Vegetables
6 Servings (1 point per serving)
2 cups finely crushed cereal (Corn Chex)
1 (0.7 oz.) envelope Good Seasons Italian Salad Dressing
2/3 cups fat free mayonnaise
Assorted vegetables
Mix 6 cups assorted vegetables: broccoli florets, carrot slices, cauliflower,
red bell pepper strips, zucchini slices, 2/3 cup fat free mayonnaise Preheat
oven to 450°. Combine the cereal and salad dressing mix in a shallow bowl.
Combine the vegetables and mayonnaise in a large bowl; toss gently until the
vegetables are covered with mayonnaise. Dredge the coated vegetables in the
cereal mixture and arrange in a single layer on an ungreased baking sheet; make
sure the pieces do not touch. Bake for 10 minutes or until golden brown. Makes
6 servings.
Low-Fat
Potato Pancakes
Serves 8 (1point per serving)
4 cups Potato -- grated
1 cup Onion -- grated
2 Egg whites
Salt & pepper -- to taste
Nonstick spray
Preheat oven to 375F. Place rack in bottom third. Combine potatoes, onion, egg
whites, salt and pepper. Grease or spray baking sheet. Drop 2 tbs.. of mixture
and flatten into each circle. Place in oven and bake for about 20 minutes per
side, or until crisp on both sides.
Nacho
Cheesy Asparagus Bake
Yield: 6 servings, 1/2 cup each, 3 points
2 cans (14.5 oz. each) asparagus cuts and tips, drained
1 cup nacho cheese sauce or dip
1/2 cup crushed tortilla chips
1/2 cup chopped seeded tomatoes
Vegetable cooking spray
Gently combine asparagus and cheese sauce. Spread evenly in 1 1/2-quart shallow
casserole dish coated with cooking spray. Cover with foil. Bake at 350( F about
20 minutes or until thoroughly heated. Serve hot garnished with tortilla chips
and tomatoes.
Nutrition Facts: Serving size 1/2 cup, Calories 120, Fat 8 g, Cholesterol 13
mg, Carbohydrates 9 g, Fiber 2 g, Sodium 678 mg Points: 3
Note: Substitute 3 cups (1 lb. pkg.) frozen asparagus cuts and tips or 1 lb.12
oz. fresh asparagus for canned Asparagus. Wash, trim and cut fresh Asparagus
into 1-inch pieces. Steam Asparagus until tender. Thoroughly drain. Continue
preparing using above method.)
Onion
Smothered Pasta
Makes 6 servings (6 points)
3 cups uncooked ziti pasta (7 1/2 oz.)
2 tbs. olive or vegetable oil
4 med. onions, cut into 1/4" slices (4 cups)
1/4 cup dry red wine or vegetable broth
1 can (14 oz.) chunky tomatoes with olive oil, garlic and spices
Chopped fresh basil, if desired
Cook and drain pasta as directed on pkg. While pasta is cooking, heat oil in 3
qt. nonstick saucepan over med. heat. Cook onions in oil 15 min., stirring
occasionally, until browned. Stir in remaining ingredients; cook until hot.
Serve over pasta. Sprinkle with basil.
Per serving: cal 320 , fat 6 g , sat fat 1 g , chol 0 mg , sod 230 mg , carb 60
g , fib 4 g , prot 10 g
Oven-Fried
Vegetables
Serves 4 (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
Peach-Glazed
Tofu
Serves 4 (3 points)
1 pound medium tofu or firm tofu
1/4 cup plus 2 tablespoons reduced-calorie sweet and spicy French dressing
3 tablespoons peach jam
3 tablespoons finely chopped onions
Cut tofu into slices 1 inch thick. Press slices between to pans for 1 hour to
squeeze the water out and compress the tofu. (Place slices between 2 baking
sheets, top them wt something heavy, such as 8 one-pound cans of food or pile
of cookbooks. Prop up one end so the water can drain into the lower end of the
pan.)
Preheat oven to 350.
Lightly oil a 6 x 10 shallow baking pan or spray with nonstick cooking spray.
Cut pressed tofu into 1 inch cubes. Place in prepared pan. Combine remaining
ingredients and mix well. Spoon over tofu cubes. Bake uncovered 45 minutes.
Place pan under broiler and broil 2 to 3 minutes until crisp and bubbly.
"This slightly sweet very delicious side dish will add a new dimension to
your repertoire. Serve it alongside a baked potato and add a green vegetable
for a meal you'll love."
Portobello
Burgers
Yield: 4 servings (2 points each)
INGREDIENTS
- 4 large Portobello mushrooms
- 2 cloves garlic, sliced into very thin slivers
- 1 tsp. fresh rosemary or 1/2 tsp. dried, (optional)
- 1 tsp. fresh thyme or 1/2 tsp. dried, (optional)
- 3 Tbsp. extra virgin olive oil
- 3 Tbsp. balsamic or red wine vinegar
- Salt and freshly ground black pepper, to taste
DIRECTIONS
Preheat broiler or grill.
Wipe mushrooms with damp cloth. Remove stems. With paring knife, make slits in
tops of caps. Stuff slivers of garlic and herbs (if using) into slits.
In small; bowl, whisk together oil and vinegar with salt and pepper to taste.
Brush mushrooms with oil mixture. Place mushrooms, cap-side down, on pan and
broil or grill until soft and brown, about 3 to 5 minutes per side. Serve in
place of a steak or with lettuce and tomato on toasted whole-grain buns.
Nutritional Information Per serving:
94 calories, 7 g total fat (1 g saturated fat),
6 g carbohydrate, 2 g protein, 1 g dietary fiber, 8 mg sodium Diabetic
Exchanges: 1 Vegetable, 1-1/2 Fat
Pumpkin
Bran Muffins
Serves 12 (2 points per muffin)
2 cups Bran Cereal, (like Fiber One)
1 cup skim milk
3/4 cup pumpkin
2 teaspoons pumpkin pie spice
1 egg
1/2 cup brown sugar
1 1/4 cups flour
1 tablespoon baking powder
1 teaspoon salt
1/2 cup raisins
Spray 12 regular sized muffin tins with non-stick cooking spray, wipe with
paper towel. Mix together cereal and milk and let stand for at least 5 minutes.
Mix all wet ingredients well. Blend all dry ingredients with wire whisk. Fold
wet ingredients into dry ingredients with rubber spatula until blended. This
mixture is the exact amount you'll need to fill the 12 muffin tins. Bake at 350
degrees for 15 - 20 minutes. (Wait until a toothpick comes out clean). Cool in
pan for at least 5 minutes before removing from pan.
Roasted
Sweet Potato Sticks
4 servings (3 points per serving)
This is a wonderful alternative to the usual 'sweet' sweet potato. The garlic
adds such a wonderful flavor to the sweetness.
3 sweet potatoes
1 tablespoon garlic powder
1 teaspoon paprika
1 dash white pepper (optional)
1 tablespoon olive oil
1. Peel sweet potatoes and slice into large sticks.
2. Coat with olive oil, garlic, paprika, and white pepper (optional).
3. Feel free to play with the spices by adding more or less depending on your
family's tastes!
4. Prepare pan by lining with foil and lightly spraying with oil or nonstick
spray.
5. Place sticks on pan in a single layer.
6. Roast in a 400 degree oven for 30 minutes or until tender and beginning to
lightly brown.
7. Can be eaten warm or cold.
(This recipe can be altered by using white potatoes for a different flavor!)
Spicy
Cheese Rice Bake
Serves 8 (4 points)
1 1/3 cups long-grain rice
2 2/3 cups fat-free chicken broth or vegetable broth
1 (14 ½ ounce) can Mexican-style stewed tomatoes with juice
¾ cup reduced-fat sour cream
1 cup shredded Cheddar cheese
3 tablespoons pickled jalapeno peppers
2 tablespoons chopped fresh cilantro
Heat oven to 375 degrees. Cook rice, using broth as liquid, according to rice
package directions. Meanwhile, coat an 8 x 12 baking dish with nonstick
vegetable spray. In a small bowl, combine tomatoes with juice and sour cream.
Layer half the cooked rice, half the tomato/sour cream mixture and half the
cheese. Repeat layers. Bake 30 to 35 minutes or until cheese is lightly browned
and casserole is bubbly. Garnish with cilantro and peppers.
Per serving: 210 calories, 9 g protein, 6 g fat, 30 g carbohydrates, 19 mg
cholesterol, 427 mg sodium, 1 g fiber.
Spinach,
Rice and Feta Pie
Serve 6 (5 points)
2 teaspoons of stick margarine
3/4 C chopped onion
2 t all purpose flour
1/2 t salt
1/4 t black pepper
1 1/2 C skim milk
2 C cooked long grain rice
3/4 C (3oz) crumbled Feta cheese
1 10-oz pkg frozen spinach, thawed, drained and squeezed dried
1 large egg, lightly beaten
2 large egg whites, lightly beaten
Olive Oil flavored cooking spray
3 T grated parmesan cheese
Preheat oven to 400 degrees. Melt butter in large saucepan over medium heat.
Add onion and saute for 3 minutes. Stir in flour, salt and pepper. Gradually
add milk, stirring with a whisk until well blended. Bring to simmer. Cook 1
minute or until slightly thickened, stirring constantly. Remove saucepan from
heat; stir in rice, feta cheese and spinach. Add egg and egg whites until well
blended. Pour spinach mixture into a 9-inch pie plate coated with cooking
spray. Sprinkle parmesan cheese over pie. Bake at 400 degrees for 45 minutes
until golden.
Serves 6
212 Calories; 8g Fat; 2.1 Fiber 5 Weight Watchers Points
Stuffing
Pot Pie
Serves 6 (4 points per
serving)
2 cups frozen mixed vegetables
1 can 94% fat free cream of mushroom soup
1 cup vegetable stock (I use vegetable bouillon)
2 cups seasoned stuffing mix
1 tablespoon Mrs. Dash
1/4 cup shredded Cheddar cheese
1. Combine vegetables, soup and stock in saucepan and heat through.
2. Add Seasoning.
3. Take off of the heat, and add the stuffing mix.
4. It only takes a couple of minutes for the stuffing to absorb the fluid.
5. For a prepare ahead casserole, spread the mixture into a casserole dish and
sprinkle with cheese. (Heat at 350 for 30 minutes or microwave for 5 minutes.)
6. For straight to dish serving, simply stir in cheese at the last minute.
Tofu
Teriyaki
Makes 4 servings (5
points each)
1 1/2 cups quick-cooking rice
1/4 cup reduced sodium soy sauce
2 tablespoons rice vinegar
1 tablespoon sugar
2 teaspoons cornstarch
1/4 teaspoon crushed red pepper
1 teaspoon Asian sesame oil
2 garlic cloves, minced
1 bag precut vegetables for stir-fry
1 pound firm tofu, cut into 1/2 in pieces
Prepare rice according to package directions, omitting any addition of fat.
Combine soy sauce, vinegar, sugar, cornstarch and crushed red pepper in a small
bowl.
Heat oil in a large nonstick skillet over medium-high heat. Add the garlic and
cook 30 seconds. Add the vegetables and cook, stirring often, until they begin
to soften slightly, about three minutes. Add tofu and cook, stirring
occasionally, 3 minutes. Stir in the soy sauce mixture and bring to a boil;
cook until thickened, about 2 minutes longer. Serve over rice.
Veggie
Penne with Chickpeas
Serves 6 (6 points)
1 1/2 tablespoons oil
3 cloves garlic, minced
1 head cauliflower, cut into bite-sized pieces
1 (15 ounce) can chickpeas, rinsed and drained
1 (15 ounce) can crushed tomatoes or 1 (15 ounce) can diced tomatoes
10 ounces frozen cut green beans, thawed
1 cup water
1/2 teaspoon salt
1/2 teaspoon dried thyme
1/2 teaspoon oregano
fresh ground black pepper, to taste
1 lb uncooked penne pasta
1. Cook pasta according to package directions.
2. Meanwhile, heat oil in large skillet over medium heat.
3. Add garlic and saute 1 minute.
4. Add cauliflower and saute 5 minutes, or until very lightly browned.
5. Stir in chickpeas, tomatoes, green beans, 1 cup water, and seasonings.
6. Bring to boil; reduce heat, cover and simmer, stirring occasionally, 20
minutes, or until cauliflower is tender.
7. Drain pasta and return to pot.
8. Add skillet mixture; toss to mix and coat.
9. Pour into serving bowl and serve with grated Parmesan cheese.
Vegetarian
Taco Salad
Serves 4 (6 points)
1 16 Ounce Can kidney beans -- rinsed and drained
1 8 3/4 ounce no-salt-added whole-kernel corn -- drained
1 4 1/2 ounce chopped green chilies -- undrained
1 cup diced tomatoes
1/2 cup low-fat sour cream
1/4 cup chopped green onions
1 tablespoon reduced-sodium taco seasoning
5 cups shredded mixed salad greens
1/2 Bag {13 1/2oz} baked tortilla chips
1/2 cup shredded nonfat Cheddar cheese -- divided
Combine first 7 ingredients in a large bowl; stir well. Add salad greens, and
toss gently to coat. To serve, divide tortilla chips evenly among 4 individual
serving plates. Top each serving with salad mixture, and sprinkle with 2
tablespoons cheese.
Apple
Bread Pudding
9 servings (4 points)
10 slices French bread or Italian bread , sliced and cubed
1 (25 ounce) jar chunky applesauce
2 eggs, beaten (I use 1/2 cup Egg Beaters)
2 cups 1% cups milk
1/2 cup sugar
1/2 teaspoon vanilla extract
1/4 teaspoon ground cinnamon
1. Spray a 11x7 baking dish with cooking spray.
2. Preheat oven to 325 degrees fahrenheit.
3. Place 1/2 of the bread cubes in baking dish.
4. Spoon all of applesauce over the first layer of bread.
5. Sprinkle applesauce with half of the cinnamon.
6. Cover applesauce with remaining bread cubes.
7. In a medium bowl, beat eggs, then add milk, sugar and vanilla extract.
8. Pour over bread.
9. Sprinkle with remaining cinnamon.
10. Bake at 325 degrees for 1 hour or until knife inserted near the middle
comes out clean.
11. Serve warm or cold.
Apple-Oatmeal
Cookies
Makes 12 Servings (3 points)
4 1/2 ounces uncooked quick oats, toasted until lightly browned
1/2 cup + 1 tablespoon all-purpose flour
1/2 teaspoon cinnamon
1/4 teaspoon baking soda
1/4 teaspoon salt
1/4 cup firmly packed light brown sugar
1/4 cup reduced-calorie tub margarine
1 medium Golden Delicious apple (6 ounces), pared and coarsely grated
1 large egg
1/2 teaspoon vanilla extract
1/3 cup + 2 teaspoons dark raisins
Preheat oven to 350oF. Spray 2 baking sheets with nonstick cooking spray. In
large bowl, combine oats, flour, cinnamon, baking soda and salt; set aside. In
medium bowl, with mixer on high speed, cream brown sugar and margarine until
light and fluffy; add apple, egg and vanilla extract, and beat until well
blended. Add oat mixture; stir to mix well. Add raisins; stir until combined.
Drop dough by tablespoonfuls onto prepared sheets forming 24 equal cookies and
leaving 2 inches between each. Flatten each cookie with spatula. Bake in center
of middle oven rack 12-15 minutes, until lightly browned. Transfer to cooling
rack; let cool completely. Store in air-tight container.
EACH SERVING (2 cookies) 125 Calories, 3 g Protein, 3 g Fat, 22 g Carbohydrate,
116 mg Sodium, 18 mg Cholesterol, 1 g Dietary Fiber
3 Points
Apple
Spice Cake
Serves 20 (3 points)
Very moist and tasty!!
1 Package Cake Mix -- spice flavored
3/4 Cup Eggbeaters
20 Ounces Apple Pie Filling -- 1 can
3 Tablespoons Sugar
1 Teaspoon Cinnamon
Preheat oven to 350 degrees F. Coat a 9X13 cake pan with cooking spray; set
aside. Mix cake mix, egg substitute and apple pie filling. Spread half the
mixture in the pie pan. Combine the sugar and cinnamon. Sprinkle half of it
over batter in pan. Spread other half of batter over top. Sprinkle with
remaining sugar and cinnamon. Bake for 30 to 35 minutes or until tests done.
Apple
Streusel Pie
8 servings (3 points)
6 medium cooking apples, peeled and sliced
1 1/2 teaspoons Apple Pie Spice
1 cup Bisquick Reduced Fat Baking Mix (reserve 1/4 c.)
1 1/2-c. Splenda
1/2-cup skim milk
2 eggs
1 tbs. vanilla
1 tablespoon Land O lakes no fat sour cream
2 tablespoons Brown Sugar Twin (optional)
1/4 cup (1 ounce) chopped pecans
1 tablespoon + 1 teaspoon reduced calorie margarine
Preheat oven to 325 degrees. Spray a 9-inch pie plate with butter flavored
cooking spray.
In a large bowl combine the following ingredients: Apple slices, apple pie
spice, 1-tbs. vanilla. Place into a prepared pie plate In same bowl, combine
3/4 c. baking mix, sugar sub, skim milk, eggs and sour cream. Pour over top of
apples.
In a medium bowl, combine remaining 1/4 c. baking mix, brown sugar, Sub, and
pecans. Add margarine or butter. Mix with pastry blender or fork until mixture
is crumbly. Evenly sprinkle crumb mixture over top. Bake for 40 to 50 minutes
or until knife inserted in center comes clean. Place pie plate on a wire rack
and let set for at 15
minutes. Cut into 8 servings. Each serving = 3 points. Yield: "1 8 inch
pie"
Almond
Fudge Truffles
24 Truffles (2 truffles
= 1 point)
1/2 cup unsweetened cocoa
2 tablespoons unsweetened cocoa
1 cup powdered sugar, sifted
1/2 cup light cream cheese, room temperature
1/2 teaspoon vanilla extract
1. Set aside 2 Tbsp cocoa powder.
2. In a food processor or a medium bowl with an electric mixer on high speed,
blend cocoa powder, powdered sugar, cream cheese and vanilla extract.
3. Drop cream cheese mixture by teaspoonfuls into reserved cocoa powder, making
24 truffles, roll into balls and chill until firm 1-2 hours.
4. Refrigerate any leftovers.
Ambrosia
Parfaits
Yield: 6 servings (2.5 points)
1 pk (4-serving size) JELL-O Vanilla Flavor Sugar Free-Instant Pudding and Pie
Filling
1 cn (8 ounces) pineapple tidbits-or crushed pineapple in unsweetened pineapple
juice, drained
1 sm Banana, chopped
1 c Sliced strawberries
1 1/2 c Cold 2% lowfat milk
1/4 c BAKER'S ANGEL FLAKE Coconut, toasted
Drain pineapple, reserving juice. Pour reserved juice and milk into medium
mixing bow. Add pudding mix. Beat with wire whisk until well blended, 1 to 2
minutes. Stir in banana. Spoon half of the pudding mixture into parfait
glasses; cover with a layer of strawberries, pineapple and coconut. Top with
remaining pudding mixture. Refrigerate until ready to serve. Makes 6 servings.
Apple
Sunshine Salad
2.5 points for 1 cup (Serves 6)
3/4 cup plain lowfat yogurt
1/3 cup nonfat dry milk powder
1 package sugar-free orange gelatin -- 4-serving size
3/4 cup Cool Whip Lite®
3 cups red delicious apples -- cored, unpeeled, diced, about 2 medium
3 tablespoons chopped pecans
1/2 cup miniature marshmallows
In a large bowl, combine yogurt and dry milk. Add dry gelatin. Mix well to
combine. Fold in Cool Whip Lite. Stir in apples, pecans, and marshmallows.
Cover and refrigerate at least 30 min. Serves 6 (1 cup each)
Butterscotch
Brownies
16 squares - 2 Points
2 tablespoons oil
1 cup light brown sugar, firmly packed
2 egg whites, slightly beaten
3/4 cup sifted flour
1 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon vanilla extract
Preheat oven to 375 degrees. Blend oil and sugar. Stir in beaten egg whites.
Sift flour, baking powder, and salt together: combine with egg mixture. Add
vanilla to the batter, spread in an oiled 8x8x2 inch pan and bake for 25
minutes. Do not overbake. Cool slightly and cut into squares. Makes 16 squares
Nutritional Information Calories 81 Total fat 3 g Cholesterol 0mg Sodium 108mg
Carrot-Raisin
Snack Cake
Serves 20 (3.5 points)
1 package spice cake mix --such as Duncan Hines moist deluxe --18.25 ounce
1 cup water
1 large egg -- lightly beaten --or 1/4 cup egg substitute
1 cup shredded carrots
3/4 cup raisins
nonstick cooking spray
1/2 cup chopped walnuts
Preheat oven to 350 degrees. Combine first 3 ingredients in a bowl; stir with a
whisk until blended. Add carrot and raisins; stir well. Pour into a 13 x 9 inch
baking pan coated with cooking spray; sprinkle walnuts over batter. Bake at 350
degrees for 35 minutes or until a wooden pick inserted in center comes out
clean.
Cool in pan on a wire rack.
Cherry
Angel Cake
Serves 12 (3 points)
1 box fat free angel food cake mix
1 can lite cherry pie filling
Pour the powdered cake mix in large bowl. Add the cherry pie filling and stir.
Spray a 9 x 13 pan with nonstick vegetable spray. Pour in batter and bake at
350 degrees for about 35 minutes. Watch carefully so it does not burn. It makes
12 servings that are 3 points each.
Cherry
Salad
1 1/3 cup serving = 3
points
20 oz Lite Cherry Pie Filing
14 oz Fat-Free Sweet Condensed Milk
8 oz Crushed Pineapple, drained
12 oz Fat-Free Cool Whip
Combine first three ingredients. Fold in Cool Whip. This can be frozen and used
as a frozen dessert.
One Serving (1 1/3 cup) - 3 Points
Chocolate-Banana
Cream Pie
24 points for entire pie (8 serving = 3 points) (6 servings = 4 points)
1 1/3 C. water 1 (1.4 oz.) package chocolate fudge fat-free, sugar-free instant
pudding mix
1 1/2 C. frozen fat-free whipped topping, thawed and divided
3/4 C. thinly sliced banana
1 (6 oz.) ready made reduced fat graham cracker piecrust
Combine water and pudding mix in a small bowl, and stir with a whisk until well
blended. Fold in 1/2 C. whipped topping and sliced banana. Spoon into piecrust,
spreading evenly. Cover and chill at least 2 hours. Spread remaining whipped
tipping over pie.
Chocolate
Cereal Mounds
Serves 8 (4 each) (3 points per serving)
1 (4-serving) package-O sugar-free Chocolate cook and serve pudding mix
1/2 cup water
1/4 cup Peter Pan reduced-fat peanut butter
3/4 cup (1 1/2 ounces) miniature marshmallows
1 tablespoon vanilla extract
1 1/2 cup (4 1/2 ounces) uncooked quick oats
1/4 cup (1 ounce) chopped dry roasted peanuts
Arrange waxed paper on 2 baking sheets. In a medium saucepan, combine dry
pudding mix and water. Stir in peanut butter. Cook over medium heat until
mixture thickens and starts to boil, stirring constantly. Stir in marshmallows
and vanilla extract. Continue cooking until mixture is smooth, stirring
constantly. Remove from heat. Add oats and peanuts. Mix well combine. Drop
mixture by spoonful onto prepared baking sheets to form 32 mounds. Allow to set
at least 30 minutes. Refrigerate leftovers.
Serves 8 (4 each) - Each serving equals: 157 Calories, 5 gm Fa, 6 gm Pr, 22 gm
Ca, 95 gm So, 10 mg Dl, 2 gm Fi
Chocolate
Crinkles
Makes 6 dozen cookies (1.5 point per cookie)
1/2 cup unsweetened applesauce
4 ounces unsweetened baking chocolate -- melted and cooled
2 cups granulated sugar
2 teaspoons vanilla
1 cup fat-free cholesterol-free egg product
2 cups Gold Medal® all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
1/2 cup powdered sugar
Preheat oven to 350 degrees. Mix applesauce, chocolate, granulated sugar and
vanilla in large bowl.
Mix in egg product, 1/4 cup at a time. Stir in flour, baking powder and salt.
Cover and refrigerate at least 3 hours. Grease cookie sheet. Drop dough by
teaspoonfuls into powdered sugar; roll around to coat. Shape into balls. Place
about 2 inches apart on cookie sheet. Bake 10 to 12 minutes or until almost no
imprint remains when touched lightly in center. Remove from cookie sheet. Cool
on wire rack.
1 Cookie: 55 calories; 1 g fat; 0 mg cholesterol; 35 mg sodium; 10 g
carbohydrate (0 g dietary fiber);
Makes about 6 dozen cookies
Chocolate
Fudge Pudding Cake
Serves 15 (3 points per serving)
Very moist.
1 cup sifted flour
1 teaspoon salt
2 teaspoons baking powder
2/3 cup granulated sugar
6 tablespoons cocoa powder
½ cup skim milk
2 tablespoons butter, melted
1 teaspoon vanilla
½ cup chopped nuts (optional)
1 cup brown sugar
1 ½ cups boiling water
Preheat oven to 350 degrees.
Sift together the flour, sale, baking powder, sugar, and 2 tablespoons of cocoa
powder in a large bowl. Add the milk, butter and vanilla. Mix until smooth.
Stir in the nuts and transfer to an oiled 1-quart baking dish (or 9 x 9 pan.)
In a medium bowl, combine brown sugar and remaining 4 tablespoons cocoa powder,
then sprinkle this over the top of the chocolate mixture. Pour boiling water
over all, but DO NOT STIR IN.
Bake 40 minutes or until top appears firm. Remove from oven, and let stand 10
minutes before cutting. Serve “pudding side” up.
Per serving: 163 calories, 3 g fat, 32 g carbohydrate and 2 g protein. From:
The La Crosse Tribune
Chocolate
Peanut Butter Fudge
Makes 36 (2 points)
Cooking spray
1 (14 ounce) can fat-free sweetened condensed skim milk
1 (12 ounce) package reduced fat semisweet chocolate chips
1/3 cup reduced fat chunky peanut butter
1 tablespoon light-colored corn syrup
1 teaspoon vanilla extract
Line an 8 inch square baking pan with foil, and coat foil with cooking spray.
Set aside. Combine milk and next 3 ingredients in a medium saucepan; cook over
low heat until chocolate melts, stirring frequently. Remove from heat; stir in
vanilla.
Pour chocolate mixture into prepared pan, spreading evenly. Cover and chill at
least 2 hours. Lift foil from pan, and turn fudge out onto a cutting board. Cut
into 36 squares. Store between layers of wax paper in an airtight container in
refrigerator.
Yield: 36 servings. Points: 2Calories: 85, Fat: 2.2 grams, Fiber: 0.1grams
Chocolicious
Bread Pudding Muffins
12 servings (3 points each)
1 3/4 cups low-fat milk
3 large egg whites or eggs , beaten
2/3 cup granulated sugar
1 teaspoon vanilla
6 cups cubed cinnamon bread or egg bread 1/2-inch
1/2 cup miniature chocolate chips
1. Preheat oven to 350 degrees.
2. In a medium bowl, combine milk, egg whites, sugar and vanilla.
3. Mix well.
4. Stir in bread cubes and chocolate chips.
5. Mix well.
6. Let stand at room temperature 10 minutes.
7. Spoon mixture into 12 paper-lined muffin cups.
8. Bake 30 minutes or until puffed and set.
9. Serve warm, at room temperature or chilled.
10. Place leftovers in an air-tight container and freeze up to one month.
Nutrition Facts: Serving Size 1 serving Calories 145; Total Fat 3.2g;
Cholesterol 2mg; Sodium 127mg; Potassium 115mg; Total Carbohydrate 26.2g;
Dietary Fiber 0.8g; Protein 3.8g
Cinnamon
Chunkies
These slightly chewy, cinnamon bar cookies are made with a cinnamon swirl added
to the batter as the last mixing step.
Makes 20 (2 1/2x3-inch bars) servings (3 points per par)
3 eggs
1 1/2 cups sugar, divided
1 teaspoon McCormick® Pure Vanilla Extract
1 1/2 cups sifted all-purpose flour
1 1/2 teaspoons baking powder
1/2 teaspoon salt
1/4 cup butter, softened
1 teaspoon McCormick® Ground Cinnamon
Preheat oven to 350°F. Beat eggs. Add 1 cup of the sugar and continue beating
until light and fluffy. Add vanilla. Sift together flour, baking powder and
salt. Add to egg mixture, beating just enough to blend in flour. Set aside.
Cream together the remaining 1/2 cup sugar, butter and cinnamon. Drop on top of
batter and swirl into batter. Spread evenly over bottom of buttered 13x9x2-inch
pan. Bake 30 minutes. Cut into 2 1/2x3-inch bars.
NUTRITIONAL INFORMATION:
Per one serving: About 123 Calories, Fat 3g, Protein 2g, Carbohydrate 22g,
Cholesterol 38mg, Sodium 116mg, Fiber 0g
Cinnamon-Raisin
Roll-Ups
Makes 4 servings (5
points)
4 oz. reduced-fat cream cheese, softened
1/2 cup shredded carrot
1/4 cup golden or regular raisins
1 tbs. Honey
1/4 tsp. ground cinnamon
4 (7 to 8 - inch) whole wheat or regular flour tortillas
8 thin apple wedges (optional)
Combine cream cheese, carrot, raisins, honey and cinnamon in small bowl; mix
well. Spread tortillas evenly with cream cheese mixture, leaving 1/2" border
around edge of each tortilla. Place 2 apple wedges down center of each
tortilla; roll up. Wrap in plastic wrap. Refrigerate until ready to serve or
pack in lunch box.
Per serving: cal 240, fat 9g, sat fat 4g, carb 34g, prot 7g, chol 25mg, sod
127mg, fib 1g
Points: 5
Cranberry
Bread
Serves 12 (3 points per
serving)
nonstick cooking spray
1 cup all-purpose flour
1/2 cup whole-wheat flour
1 cup granulated sugar
1 1/2 teaspoons cinnamon
1/2 teaspoon salt
1/2 teaspoon baking soda
3 egg whites
1/3 cup applesauce
3 tablespoons buttermilk
1 1/2 cups fresh cranberries
1/2 cup chopped walnuts
Preheat oven to 350 degrees F. Lightly coat a loaf pan with nonstick cooking
spray.
In a medium-sized bowl, combine flours, sugar, cinnamon, salt and baking soda.
In a larger bowl, beat the egg whites at a high speed for 1 minute. Beat in
applesauce and buttermilk. Gradually add the flour mixture and beat until just
combined. Stir in cranberries and walnuts. Transfer to prepared loaf pan.
Bake for 45 minutes or until edges begin to pull away from the sides of the pan
and a toothpick inserted in the center comes out clean. Slice and serve.
12 (1 slice = 1 serving) Nutrition per serving: Calories 166, Fat 3.2 g; carbs
31.6 g, Protein 4.1 g, Fiber 1.8 g
Crustless
Apple Dump Pie
Serves 8 (2 points)
5 Medium Sliced Apples, Peeled
1 Teaspoon Cinnamon
1 Tablespoon Brown Sugar
1/4 Cup Raisins
1/2 Cup Grape-nuts
1 Cup Apple Juice
Preheat oven to 350 F. Coat a pie plate with cooking spray. Place sliced apples
in prepared pie plate. Sprinkle with cinnamon, brown sugar, raisins and cereal.
Sprinkle apple juice over top and bake for about 1 hour or until tests done.
Per serving: 98 Calories (kcal); trace Total Fat; (3% calories from fat);
1gProtein; 25g Carbohydrate; 0mg Cholesterol; 51mg Sodium
Frozen
Peach Salad
16 points for entire
batch
1 can peach pie filling
1c. Eagle brand fat free condensed milk
1/4c. lemon juice
1 medium can crushed pineapple
1 (9oz) carton fat free Cool Whip, thawed
Mix all ingredients together & freeze.
Grape-Nuts
Peanut Butter Bars
Makes 30 bars.(3 points
each)
These are realllllyyyy GOOOD. A great breakfast for when you are in a hurry!
1 cup light corn syrup
1 cup sugar
1/4 cup reduced-fat peanut butter
4 cups Post Grape-Nuts cereal
1. Mix corn syrup, sugar and peanut butter in large microwavable bowl.
2. Microwave on high 2 minutes or just until mixture boils, stirring every
minute.
3. Add cereal; toss to coat well.
4. Press firmly into foil-lined 13x9-inch baking pan which has been lightly
sprayed with no stick cooking spray, cool.
5. Cut into bars. (Bars can be frozen.)
Stove-top directions: Bring corn syrup, sugar and peanut butter to boil In
saucepan on low heat, stirring occasionally. Pour over cereal In bowl; toss to
coat well, continue as directed.
Low
Fat Lemon Meringue Cookies
24 cookies (2 cookies =
1 point)
From "Good Morning America Cut the Calories Cookbook", this is a FAT
FREE meringue treat.
2 large egg whites
1/8 teaspoon salt
2/3 cup sugar
1 teaspoon finely grated lemon, zest of
1 teaspoon vanilla extract
1. Preheat oven to 400 degrees.
2. Line two baking sheets with baking parchment and set aside.
3. Beat egg whites and salt in small bowl at high electric-mixer speed until
frothy.
4. With mixer still at high speed, add sugar gradually and continue beating
until meringue peaks stiffly (about 4 minutes).
5. Beat in vanilla, then by hand fold in lemon zest.
6. Drop meringue from rounded teaspoon onto prepared baking sheets, spacing 2
inches apart.
7. Set in oven, immediately turn oven off, and let cookies remain in the oven
for 2 hours (you can leave them in overnight) Peel meringue off parchment and
store in airtight container.
Luscious
Sugar-Free Lemon Bars
16 servings (2
points)
1 cup purchased graham cracker crumbs, plus
2 tablespoons purchased graham cracker crumbs (or make your own)
1 1/4 cups Splenda
1/4 cup reduced-calorie margarine
2 eggs or 1/2 cup egg substitute equivalent of 2 eggs
2 tablespoons nonfat sour cream
1/3 cup fresh lemon juice
1 tablespoon all-purpose flour
1/4 teaspoon baking powder
1. Preheat oven to 350 deg.
2. Spray 11/7 biscuit pan with cooking spray.
3. In medium bowl combine 1 C crumbs, 1/4 Cup Splenda and margarine.
4. Mix until mixture is crumbly.
5. Pat carefully into bottom of buttered pan.
6. Bake for 5 minutes and remove.
7. In the mean time beat the eggs until they are foamy (this is important when
using Splenda).
8. Stir in sour cream and lemon juice.
9. Add remaining 1 cup of Splenda, flour and baking powder.
10. Mix well to combine and pour over baked crust.
11. Bake another 10 minutes.
12. Evenly sprinkle remaining 2 Tbsp. graham cracker crumbs over top.
14. Lightly spray crumbs with butter flavor cooking spray Continue baking for 8
minutes more.
15. Cool on wire rack for at least 10 minutes.
Oatmeal
Crisp Marshmallow Squares
24 servings (3 points
per serving)
A tasty variation on the regular marshmallow squares, simple, quick and
satisfying. (Great breakfast carry-along!)
1 (16 ounce) package marshmallows
1/3 cup light margarine
1 teaspoon vanilla
1 teaspoon cinnamon
1 (19 1/4 ounce) box oatmeal raisin crisp cereal
1. Spray a 9"x13" pan with non-stick spray.
2. Mix the cinnamon and cereal in a large bowl (I like to crush them a bit
while I'm doing this).
3. Place bowl near the stove.
4. In a very large pot, melt the margarine over low to medium heat.
5. Add the marshmallows stirring constantly until melted and smooth.
6. Remove from heat and quickly stir in vanilla (mixture cools rapidly).
7. Add cinnamon/cereal mixture and stir quickly but thoroughly.
8. Press evenly in pan (I usually end up spraying my hands with cooking spray
and do this with my hands).
Strawberry
Pie
4 cups sliced strawberries
2 c. water
1 small box Jell-O sugar free vanilla pudding (cook & serve)
1 small box sugar free strawberry Jell-O
Mix water and pudding in large bowl Place in microwave for about 6 minutes
until mixture comes to a boil (stir with wire whip after 3 minutes) Remove and
add Jell-O. Set aside to cool. Place sliced strawberries in a 9" pie dish.
Pour cooled pudding mixture over top of strawberries. Refrigerate until firm -
about 2 hours. Cut into six sections.
6 Servings • Each is 1 point when served with 2T. fat free Cool Whip
RECIPES FROM OTHERS:
nutinva :
This recipe has been floating around on the food talk and recipe review board. I
thought I would post it here for anyone that would like to try it. It is VERY
good !!
Gooey
Cinnamon Rolls
1 (7.5 oz.) can Pillsbury biscuits
1/4 cup Pourable Splenda
1 1/2 tsp. cinnamon
40 mini marshmallows
Preheat oven to 400 degrees and spray a 12 hole muffin pan with Pam. Flatten
each biscuit into a 4 inch circle. Combine cinnamon and Splenda and dip each
biscuit in it. Place 4 mini marshmallows in center of each biscuit and fold
into a ball; place seam side down in muffin pan. Bake 8 to 10 minutes. 10
cinnamon rolls at 1 point each. Enjoy!!
Sandy
canonwren:
Fat-free,
High-fiber bread machine bread
Place in bread machine
pan:
1 1/3 cup room temp. water
1 - 2 1/2 oz jar of baby food pureed prunes (you can substitute a like amount
of applesauce or pumpkin if you wish)
1 Tbsp. of honey (may be replaced with molasses if desired)
1 1/2 tsp. salt
2 Tbsp. nonfat dry milk powder
3 Tbsp wheat or oat bran (I used wheat bran)
2 Tbsp. whole flax seeds
1 Tbsp. oats (just borrow from your morning oatmeal container)
1 Tbsp. gluten flour (essential for proper texture)
2 cups stone ground whole wheat flour
1 1/4 cup "better for bread" type regular flour
1/4 cup rye flour (I used dark rye)
2 1/4 tsp active dry yeast (one packet)
Process on the "basic" bread cycle. On my Oster I used the large loaf
med. crust basic cycle.
Remove loaf from pan as soon as cycle is complete. If you don't since there is
no fat in this bread, it might stick. Cut into 16 servings (fairly thin slices
but depends on the shape of your loaf). Enjoy, 1 pt per slice.
SMS20615: I "created" this recipe
the other night and thought others might like it too. I liked it so much that I
added ground veal to the filling mixture and had it over spaghetti last night.
It reminds me very much of my mother's
Beef Stroganoff.
2 eggs, beaten with 2 tablespoons water.
Salt and pepper to taste.
Filling:
1 shallot, peeled and diced.
Sliced mushrooms, about a cup.
Sun-dried tomato slices, about a third of a cup. (Un-reconstituted)
Dijon mustard (about a tablespoon; less if you wish.)
Fat-free sour cream, two or three tablespoons.
Fresh dill, chopped fine. About a tablespoon.
Spray a non-stick frying pan with Pam. Saute the shallot until limp. Add
mushrooms, and saute. Add the tomato pieces. Then add one or two tablespoons of
either water or broth, cook until the mushrooms are soft. You may wish to add
more water. Add the mustard and sour cream.
Add chopped dill.
Set this mixture aside.
Spray frying pan again with Pam. Make your omelette. Slide finished eggs to a
plate and fill with the mushroom mixture and more dill if you wish.
Enjoy. I used whole eggs but you certainly could use egg beaters if you wish.
nutinva: I got this off of the food
Talk board last week and gave it a try and found it to be very good. So I'm
sharing it with you. It's not "The Soup" but I think you'll like it.
Refried Bean
Soup
1 28 oz.can diced tomatos
1 clove garlic, minced
1 cup chopped onion
1 cup Bud Lite
2 cans FF rfried beans
1 can FF chicken broth
Combine 1st 4 ingredients and simmer 5 minutes. Add beer, beans and chicken
broth. Simmer 20 minutes, stirring often.
10 (1 cup) servings
100 calories 0 fat 5 fiber 1 point
Note: Rotel tomatos can be used in place of diced tomatos. Enjoy !!! Sandy
gardenermom: A LONG time summer
favorite of our family from a little cafe in Portland Maine:
Ripe strawberries (1.5 cup 1 pt)
2 tbsp fat free sour cream (0.5 pt)
1 tbst brown sugar (1 pt)
Dip strawberry first in sour cream and then the tip into brown sugar. Continue
until used up.
1. Exercise: Keep it varied. If you walk 30 min/ 3X/week, try
upping it to four, changing to 45 min., walking in morning instead of evening,
try biking for awhile, etc.
2. Strength training: Builds lean muscle, which in turn ups the metabolism.
Also, women past their
20s naturally lose a certain amount of muscle each year unless they are doing
strength training.
3. Eat breakfast.
4. Lower your stress level. Most people eat more when they are stressed, and
also your body is
more likely to store fat when you're stressed (part of that whole "fight
or flight" response you learned about in grade school).
5. Drink water. The WW recommendation is the minimum that everyone should be
drinking to avoid being dehydrated. However, drinking more could seriously help
your weight loss. There was a study done with two groups of people who were
given the exact same food over several weeks. The difference was one group
drank the minimum water, and the other group drank 15 cups/day. The group
drinking more water had on average lost like 15 lbs more than the other group
at the end of the study.
6. Eat more points/ Eat less points. If you always eat at the bottom of your
range and you hit a plateau, try eating at the top of your range for a while
and vice versa.
7. Eat 5 small meals (3-5 pts/each) instead of 3 big meals each day. This helps
keep the body
from thinking that it is being starved.
8. Eat more fiber.
9. Get more sleep. My leader's explanation of this one got
kind of technical, so I'll just say that it has a lot to do with hormones and
glucose levels in your blood. The result of all which is that you'll wind up
feeling hungrier and eating more than you should.
10. Eat more unsaturated fat, such as fatty fish (salmon, catfish, etc.),
peanut butter, and olive oil. The explanation for this one also got pretty
technical, but it has to do with a chemical produced by your body called
leptin, which controls hunger. Your body will feel more satisfied if it is
getting the right amount of unsaturated fats.
11. Eat more "real" (non-processed) foods.
12. Watch less TV. Studies have shown that even reading a book burns more
calories. Or, exercise while watching TV.
13. Eat less saturated fat.
14. Increase the amount of calcium rich foods that you eat. Studies have shown
that getting the
right amount of calcium is important to helping weight loss.
15. Eat more points earlier in the day, and less at night. Your body burns
calories throughout the
day, but obviously you burn a whole lot less while you're asleep. If you eat a
big meal shortly before going to bed, chances are that most of those calories
are going to be stored as body fat.
16. Cut down on refined carbohydrates and instead stick to whole grains, or
fresh fruits and
veggies.
17. Change your foods around so that your body doesn't get used to processing
the same things
every day. Instead of eating cereal for breakfast every day, for example, have
cereal one morning, yogurt the next, eggs the day after that, etc.